WEBVTT

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<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm

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<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast

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<v Speaker 1>Feast Repeat.

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<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and

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<v Speaker 2>wellness advocate. Please keep in mind that this podcast is

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<v Speaker 2>for educational and motivational purposes only and is not intended

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<v Speaker 2>to provide medical or diagnostic advice. Jen and I are

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<v Speaker 2>not doctors, so make sure to check with your trusted

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<v Speaker 2>healthcare professionals before making changes, especially when it comes to

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<v Speaker 2>any medical treatments or medications.

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<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,

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<v Speaker 1>tune in each week to get inspired, to learn, and

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<v Speaker 1>to have some fun along the way.

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<v Speaker 3>Hi, everybody, we are so glad you're here today.

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<v Speaker 1>Welcome to this week's episode of the Fast Feast Repeat

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<v Speaker 1>Intermittent Fasting for Life Podcast.

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<v Speaker 3>How are you doing today, Sherry?

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<v Speaker 2>I am doing fabulous, but tired. Yeah, I'm still tired too.

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<v Speaker 2>So I was at Gin's last week with Froxy. We

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<v Speaker 2>had a great time. I don't even feel like we

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<v Speaker 2>stayed up late.

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<v Speaker 1>Well, we started up late for me because I, you know,

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<v Speaker 1>go to bed at nine o'clock, so for me, staying

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<v Speaker 1>up till ten thirty or eleven is late. And then

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<v Speaker 1>I still woke up at my normal time while y'all

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<v Speaker 1>were not waking up yet.

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<v Speaker 2>Well that's true. You'm like, I can't figure out why

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<v Speaker 2>I'm so exhausted because I was going to bed very

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<v Speaker 2>early for me, and in a different time zone, which

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<v Speaker 2>made it even earlier for me, and then getting up

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<v Speaker 2>earlier than I normally get up. But man, I was

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<v Speaker 2>so tired at work, this traveling.

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<v Speaker 1>Traveling makes you tired in general. Just riding in a

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<v Speaker 1>car talking NonStop.

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<v Speaker 2>Five am both Sunday and Monday morning. I was sitting

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<v Speaker 2>at my desk and I literally is all I could

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<v Speaker 2>do to keep my eyes open sitting at my desk.

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<v Speaker 2>And I am never liked that. And I told Eric,

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<v Speaker 2>and he said, well, your schedule shifted. He's like, not

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<v Speaker 2>only were you going to bed really early, He's like,

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<v Speaker 2>you would text me and tell me you were going

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<v Speaker 2>to bed, and then he's like, it was so early

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<v Speaker 2>for you. He's like, Andy, you were in a different

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<v Speaker 2>time zone. And he's like, and then you were waking

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<v Speaker 2>up really earlier. He's like, I think you've thrown off

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<v Speaker 2>your normal rhythm. And it's crazy how just five or

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<v Speaker 2>six days will just really throw you off. And yeah,

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<v Speaker 2>so yeah, then I came home, went straight to night shifts.

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<v Speaker 2>So today I'm just like, whew, I feel like I

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<v Speaker 2>think a nap and it's eleven o'clock in the morning

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<v Speaker 2>and I don't nap.

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<v Speaker 3>Well, the time flew by. I can't believe it's already over.

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<v Speaker 2>I know.

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<v Speaker 1>It was so loved to get together. We did such

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<v Speaker 1>a great job with windows, Yeah, we did. We had

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<v Speaker 1>pretty short windows. They brought. They were delicious, mostly kind

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<v Speaker 1>of short. We had like like a one meal a

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<v Speaker 1>day kind of a thing going on.

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<v Speaker 2>Yeah, pretty much. At one point, roxy average what our

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<v Speaker 2>windows were, and I think three and a half or

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<v Speaker 2>was it you the average them? I think we had

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<v Speaker 2>a half our windows all week. But yeah, it was yeah,

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<v Speaker 2>and we ate delicious food and we did for the

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<v Speaker 2>most part.

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<v Speaker 3>You joined us at my trivia team. We came in third.

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<v Speaker 2>Third. Yes, third is not first, but.

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<v Speaker 1>Okay, when you play trivia every week, if you the

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<v Speaker 1>only metric is we have to come in first, you

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<v Speaker 1>would feel like a loser.

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<v Speaker 4>Well, that's true. You can't get first every week. You

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<v Speaker 4>can't that trivia too. They asked some of the most

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<v Speaker 4>obscure questions too, like things that have never I have

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<v Speaker 4>never like even studied or heard about.

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<v Speaker 2>So yeah, I think I'm a niche trivia player. I've

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<v Speaker 2>realized I don't have a broad knowledge about a lot

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<v Speaker 2>of things. I have a vast knowledge about a few things.

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<v Speaker 1>Yeah, like I know a lot of things, but I've

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<v Speaker 1>learned what I don't know. And But the cool thing

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<v Speaker 1>about having a trivia team is you need people who

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<v Speaker 1>have different types of knowledge.

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<v Speaker 2>Right.

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<v Speaker 1>If it's movies, We're like, oh, gosh, I wish Megan

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<v Speaker 1>was here tonight. She knows everything about movies, right, boy,

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<v Speaker 1>I don't.

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<v Speaker 2>Yeah, I don't know. I don't know. Giant deficit with

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<v Speaker 2>I don't know sports.

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<v Speaker 1>Sometimes I'll get a sports question right, But usually if

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<v Speaker 1>it's sports, I'm like, all right, we wish Debbie was here.

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<v Speaker 1>Debbie knows that I don't know anything about professional football

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<v Speaker 1>like NFL.

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<v Speaker 2>I should know more. That's one of those things that

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<v Speaker 2>I learn it and forget it, I think, because I

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<v Speaker 2>constantly ask Eric questions about rules. Well, then my husband

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<v Speaker 2>watches college football in NFL, and then he watches that

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<v Speaker 2>you SFL and they all have different rules.

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<v Speaker 3>Oh gosh.

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<v Speaker 2>So just when I think I've figured out the rules,

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<v Speaker 2>he's like, no, that's not the rule because this is

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<v Speaker 2>college football or whatever. And so then I just give

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<v Speaker 2>up because I'm like, I can't keep up with these

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<v Speaker 2>rule changes. So he uh, yeah, he'll say, I've already

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<v Speaker 2>explained this to you, and I'm like, yeah, but I

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<v Speaker 2>don't even remember which team we were watching when you

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<v Speaker 2>explain that to me. Now, I don't know if that.

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<v Speaker 3>If the rules were different, I couldn't get it.

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<v Speaker 2>Yeah. So, well, my husband should understand because he's all

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<v Speaker 2>of a sudden, he gets up in the middle of

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<v Speaker 2>the night and he'll sit there and watch TV until

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<v Speaker 2>it's time for him to go to work or whatever.

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<v Speaker 2>And he's been watching rugby. But he'll watch rugby, and

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<v Speaker 2>they call it different things in different parts of the country.

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<v Speaker 2>And y'all that are listening who live in different parts

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<v Speaker 2>of the country, maybe I'm gonna say this wrong, but

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<v Speaker 2>there's like the rugby in England, and then there's like

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<v Speaker 2>rugby in Australia. But when we looked it up, it's

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<v Speaker 2>called something if you play a certain way. But then

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<v Speaker 2>there's like Australian football or something right, and they're all

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<v Speaker 2>some form of rugby, but the rules are different, they

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<v Speaker 2>are scored different, and so Eric is trying to figure

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<v Speaker 2>it out, and I'm like, why don't you just get

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<v Speaker 2>like a Rugby for Dummies book and read about it

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<v Speaker 2>figure it out there. I don't know, but anyway, it's

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<v Speaker 2>fun to learn new things. But yeah, yeah, I'm pretty

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<v Speaker 2>sure I have forgotten more than I've ever learned about

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<v Speaker 2>some subjects.

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<v Speaker 1>Absolutely, that's what brains do. That's the part that's so amazing.

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<v Speaker 2>Though.

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<v Speaker 1>Something will be way back in the back of your brain.

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<v Speaker 1>You're like, I don't know where that came from, but

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<v Speaker 1>I think that's the answer.

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<v Speaker 2>Well, yeah, yeah, I do that a lot, but it's

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<v Speaker 2>usually about health, nutrition, biology, science related.

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<v Speaker 1>And like one of the questions a couple of weeks

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<v Speaker 1>ago was what punctuation mark represents?

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<v Speaker 3>Factorial? It might have been the opposite way, what math.

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<v Speaker 2>Anyway?

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<v Speaker 1>I can't They might have asked what does an exclamation

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<v Speaker 1>point mean? I think that's what they said, what does

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<v Speaker 1>an exclamation point mean in a math equation?

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<v Speaker 3>And my brain went factorial? What do I know that?

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<v Speaker 3>I hadn't taken math since.

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<v Speaker 2>See These are the things I always try to remember,

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<v Speaker 2>is when you are using parentheses in a sentence, where

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<v Speaker 2>does the punctuation go, Like, if there's a comma, does

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<v Speaker 2>it go outside or inside the parentheses? And if you

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<v Speaker 2>end a sentoms with like parentheses, does the period? And

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<v Speaker 2>here's I've looked it up probably twenty times, and there's

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<v Speaker 2>different rules for it, and then I can't ever remember it.

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<v Speaker 2>But I don't want to do it wrong. So every

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<v Speaker 2>time I type a sentence that way, I either just

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<v Speaker 2>retype the sentence and take the parentheses out quite again. Yeah,

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<v Speaker 2>And then I look it up again and I'm like, Okay,

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<v Speaker 2>I don't feel like that's what it told me last time,

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<v Speaker 2>but that's what I'll do, And yeah, I don't for whatever. Yeah,

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<v Speaker 2>stuff like that is like in one ear out the other.

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<v Speaker 2>I forget it as soon as you don't do every day.

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<v Speaker 1>But it's all in the back of the brain, and

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<v Speaker 1>it just pops right out that our brains are amazing.

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<v Speaker 2>They really are, they really are. All right. Well, I

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<v Speaker 2>hope y'all had as good of a week last week

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<v Speaker 2>as we had. And this week we're going to celebrate

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<v Speaker 2>Julie in Vermont, which is a place I really want.

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<v Speaker 3>To go, Julie, it's beautiful.

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<v Speaker 2>Have you been up there? Jin?

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<v Speaker 3>I have?

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<v Speaker 2>Yeah, Okay, yeah, Roxy and I were just talking about

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<v Speaker 2>doing a road trip up northeast and just go up

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<v Speaker 2>the coast and into Vermont and Maine. So Julian Vermont said, Hi, ladies,

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<v Speaker 2>I have been intermittent fasting for just about one year now.

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<v Speaker 2>I've had great success and feel amazing. I started this

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<v Speaker 2>journey because my A and C had crept up into

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<v Speaker 2>the diabetic range and I refused to submit to traditional

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<v Speaker 2>protocols of medication. Through a nutritionist, I started to learn

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<v Speaker 2>more about a diabetic friendly diet. I already had the

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<v Speaker 2>regular exercise built into my lifestyle. I walk my dogs

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<v Speaker 2>every single day, no matter the temperature or the weather.

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<v Speaker 2>Fasting is what has kept the skill slowly moving in

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<v Speaker 2>a dadword trend. Your podcasts and books gen have supported

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<v Speaker 2>me immensely. I also am a teacher, retiring this summer

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<v Speaker 2>after the school year. I would love to share my

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<v Speaker 2>complete story with you, but today I wanted to share

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<v Speaker 2>the fact that intermittent fasting has allowed me the ability

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<v Speaker 2>to explore foods, bake and cook with such freedom. I

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<v Speaker 2>enjoy making sourdaugh bread, bagels and other pastries, and my

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<v Speaker 2>own yogurt. I am enjoying experiment with other delicious recipes

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<v Speaker 2>without the fear of having to eliminate certain foods for

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<v Speaker 2>my diet. Honestly, this is the first time in my

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<v Speaker 2>adult life that I have had that freedom. I share

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<v Speaker 2>my sourdough bread through selling it, gifting it, and hosting classes.

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<v Speaker 2>I look forward to retiring so that I can continue

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<v Speaker 2>building my knowledge and sharing this knowledge with friends and family.

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<v Speaker 2>I also share about intermittent fasting whenever people ask me

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<v Speaker 2>how I continue to look younger. I am fifty six

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<v Speaker 2>years young and I've taught for thirty four years. I

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<v Speaker 2>have three children and one grand baby, two dogs, and

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<v Speaker 2>a husband. They all love to eat, and I love

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<v Speaker 2>to cook for them. I have lost about fifty five

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<v Speaker 2>pounds and follow an average of a nineteen to five

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<v Speaker 2>intermittent fasting schedule. I love the flexibility. I love the

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<v Speaker 2>freedom from constant hunger. I love the improved health. My

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<v Speaker 2>husband has adopted the lifestyle alongside me and has seen

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<v Speaker 2>thirty five pounds lost as well. I now see a

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<v Speaker 2>number on the scale that I have never seen in

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<v Speaker 2>my adult life. I am constantly amazed at that progress

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<v Speaker 2>and the process. Thank you, thank you, thank you for

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<v Speaker 2>sharing this amazing lifestyle.

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<v Speaker 1>Well, that is amazing, Julie, and that's what we like

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<v Speaker 1>to hear. I'm glad that you're doing so well, and

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<v Speaker 1>it really is an amazing lifestyle.

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<v Speaker 2>And I love that. It just shows your teacher at heart.

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<v Speaker 2>Here you are getting ready to retire from or by

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<v Speaker 2>the time we've read this, you probably have retired from

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<v Speaker 2>teaching school.

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<v Speaker 3>But look at you.

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<v Speaker 2>You're now you're teaching people how to make sardough bread.

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<v Speaker 3>Love it.

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<v Speaker 1>We can't stop teaching, No, that is the truth. If

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<v Speaker 1>you're a teacher, you teach people things wherever you go.

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<v Speaker 2>That's true.

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<v Speaker 1>It's just what you do. I was born that way.

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<v Speaker 1>So now we have a question from a listener. This

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<v Speaker 1>question is from Sally in Ontario. Hello, am I darlinks

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<v Speaker 1>She spelled it like darlink. Trying to do a justice.

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<v Speaker 1>Love you love the podcast. I was sixty eight when

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<v Speaker 1>I started IF and I'm sixty nine now.

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<v Speaker 3>This is my fifth month.

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<v Speaker 1>As weight loss programs or life styles go intermittent fasting

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<v Speaker 1>is the easiest thing I've ever done, bar none. Like

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<v Speaker 1>most of you, I too have done just about all

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<v Speaker 1>of them. I like that the hunger goes away once

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<v Speaker 1>you get used to if I never thought this could

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<v Speaker 1>happen to me. Yes, some days are harder than others,

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<v Speaker 1>but there are more easy days than challenging ones. I

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<v Speaker 1>am so proud of myself. Yes, at sixty nine you

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<v Speaker 1>can lose weight. My concern is that I'm starting to

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<v Speaker 1>get shaky and lightheaded by about one PM. My window

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<v Speaker 1>is normally between one thirty and six thirty. This is

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<v Speaker 1>something new, and it's not every day, but it's happening

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<v Speaker 1>more often than not. I'm five foot three and weigh

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<v Speaker 1>one hundred and forty seven pounds, down from one sixty three.

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<v Speaker 1>Why is this happening?

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<v Speaker 3>All right? She's got more questions, but you want to

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<v Speaker 3>just do just one?

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<v Speaker 2>Okay, okay, couple things. Sally, you do not discuss whether

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<v Speaker 2>or not you're on any kind of medication. So if

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<v Speaker 2>you are taking any sort of medication, whether it be

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<v Speaker 2>something for blood pressure or for your heart rates, it's

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<v Speaker 2>very possible that due to fasting, that those medications maybe

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<v Speaker 2>may not be necessary or you may need a lower dose.

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<v Speaker 2>So this is something we hear from people after they

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<v Speaker 2>start fasting. They don't even think that their blood pressure

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<v Speaker 2>medication could be affecting them, but it does, and very

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<v Speaker 2>very quickly into intermittent fasting. A lot of people are

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<v Speaker 2>able to reduce or even stop taking blood pressure medication.

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<v Speaker 2>So if that is something that's going on with you,

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<v Speaker 2>I would start taking your blood pressure when you feel

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<v Speaker 2>that way, see how your blood pressure is, and then

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<v Speaker 2>talk to your doctor about an adjustment. Okay, so then

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<v Speaker 2>let's pivot. You don't take anything like that. You've never

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<v Speaker 2>had a problem with your blood pressure. Feeling lightheaded or shaky.

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<v Speaker 2>Two things. One, you could be inadvertently breaking your fast.

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<v Speaker 2>If you've been doing a five hour window for five months,

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<v Speaker 2>you should be metabolically adapted by now. You should be

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<v Speaker 2>shifting into fat burning and you should not be getting

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<v Speaker 2>shaky and lightheaded from that. If you are still in

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<v Speaker 2>your first four to eight weeks, I would say that's

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<v Speaker 2>kind of normal. As your body starts to shift into

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<v Speaker 2>fat burning, you feel that, and you're saying you normally

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<v Speaker 2>open your window about one pint thirty. But I would

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<v Speaker 2>not suspect this is happening for you. This should not

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<v Speaker 2>be happening for you unless there's something sneaky going on

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<v Speaker 2>in your fast that is causing an insulin response. So

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<v Speaker 2>pay attention to anything that you could be ingesting during

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<v Speaker 2>your fast, whether it's a medication, a supplement, a new

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<v Speaker 2>kind of coffee, maybe you're drinking a bottled iced tea,

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<v Speaker 2>or some people, as they become more insulin sensitive, just

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<v Speaker 2>find that they can't drink tea or coffee during their fasts.

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<v Speaker 2>You know, both of those things can give you a

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<v Speaker 2>little boost of glycogen, pushing it out from your liver,

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<v Speaker 2>and if you have a strong insulin response to that,

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<v Speaker 2>it could make you a little hypoglycemic, making you feel

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<v Speaker 2>this way. Then there's this whole other caveat. This is

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<v Speaker 2>why it's so hard for us to tell you exactly

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<v Speaker 2>what's going on. You're going to have to do some

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<v Speaker 2>problem solving on your own. I feel shaky and lightheaded

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<v Speaker 2>when I am a little dehydrod. When I see dehydrod,

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<v Speaker 2>I don't mean just water. I mean when my level

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<v Speaker 2>of electrolytes water, sodium, potassium are not in balance. I

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<v Speaker 2>get very lightheaded. It's something that happens to me when

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<v Speaker 2>I stand up, or if I bend over and then

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<v Speaker 2>I stand up, I'll get super light headed. Swimmy, everything

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<v Speaker 2>goes black for a second. I got to hold onto something.

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<v Speaker 2>If that's happening to you, that could be an electrolyte issue.

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<v Speaker 2>So make sure that you are not over hydrating during

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<v Speaker 2>your fast, and then during your window make sure that

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<v Speaker 2>you're eating lots of electrolyte rich foods. So you're wanting

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<v Speaker 2>to take food in that have a lot of potassium

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<v Speaker 2>and magnesium naturally in them, and then you know, if

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<v Speaker 2>it continues to happen, you're just going to have to

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<v Speaker 2>do some brainstorming. Talk to your doctor. He might suggest

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<v Speaker 2>a potassium supplement. Some people just feel better just from

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<v Speaker 2>putting some salt under their tongue. And I'm not talking

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<v Speaker 2>table salt. Gets you some good salt. There's one called

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<v Speaker 2>Baja Gold that is a good salt. I like it.

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<v Speaker 2>There's Redman's real salt, and you can actually just put

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<v Speaker 2>it sublingually under your tongue, suck on it. It gets

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<v Speaker 2>into your body really quick that way, and you can

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<v Speaker 2>try that now. Some people get really hungry when they

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<v Speaker 2>taste salt. Me Jin's one of those. I'm convinced it's

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<v Speaker 2>because your body thinks you're gonna eat something delicious like

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<v Speaker 2>French fries or potato chips. But I don't have the

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<v Speaker 2>real answer for why that promotes hunger like that and

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<v Speaker 2>some people. It does not happen to me, and it

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<v Speaker 2>actually helps me. So another way you can tell if

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<v Speaker 2>you're deficient in sodium is to put some salt in

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<v Speaker 2>like eight ounces of water, like a quarter teaspoon of salt.

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<v Speaker 2>If you can't taste that salt water, if it doesn't

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<v Speaker 2>taste like saltya water to you, you probably need some sodium.

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<v Speaker 2>And some people just need a little more sodium than others.

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<v Speaker 2>So those are some things to play with and to

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<v Speaker 2>kind of monitor you have an everything else on that, Jen, Those.

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<v Speaker 1>Are exactly the things I was going to talk about exactly,

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<v Speaker 1>except probably not electrolytes because I never think of that

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<v Speaker 1>because I got no electrolyte problem. Right, I was going

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<v Speaker 1>to talk about medication and also accidentally breaking your fast.

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<v Speaker 1>All right, So here's more, she says, another question, I

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<v Speaker 1>have gastritis. Apparently the recommendation is to eat several small

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<v Speaker 1>meals throughout the day. Coffee is acidic, especially decaf, also

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<v Speaker 1>carbonated beverages and some teas. I'd like to know what

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<v Speaker 1>you suggest getting around this by about noon, the acid

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<v Speaker 1>starts in my stomach and can get worse depending on

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<v Speaker 1>what I eat. I'm trying to stay off the meds.

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<v Speaker 1>Is they are terrible fear of microbiome. Now I'm confused

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<v Speaker 1>a little bit because she said by noon it gets

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<v Speaker 1>worse what she eats, but she still fasting at noon.

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<v Speaker 2>Well, I'm thinking that she starts feeling acid stomach around noon,

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<v Speaker 2>and then when she eats, the acid stomach feels worse.

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<v Speaker 3>Okay, Oh that makes sense. Okay.

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<v Speaker 2>So Number one, if you have gastritis, I hate to

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<v Speaker 2>tell you this, but there are some low acid coffees

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<v Speaker 2>out there. You can do a Google search for low

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<v Speaker 2>acid coffees and you could try that carbonated beverages. They

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<v Speaker 2>do change the pH of your stomach tease, you may

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<v Speaker 2>just not be able to fast with those things. With

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<v Speaker 2>that said, a lot of the way times the way

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<v Speaker 2>you brew your coffee makes it different as well. Cold

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<v Speaker 2>brew is the least acidic, so if you've not tried

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<v Speaker 2>cold brew, you might find a good quality cold brew.

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<v Speaker 2>There's two organic brands of cold brew I like. We

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<v Speaker 2>are not sponsored by them, but I'll tell you their names.

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<v Speaker 2>They are fast safe. One is Chameleon comes in a

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<v Speaker 2>little glass bottle. It is a cold blue brew concentrate

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<v Speaker 2>and you mix it with water to taste. The other

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<v Speaker 2>one is called Busy b Izzy. I like their espresso blend.

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<v Speaker 2>It's very smooth. It does not taste acidic to me,

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<v Speaker 2>and again you can cut it with water to taste.

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<v Speaker 2>So you might try cold Brood just because it is

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<v Speaker 2>known to be a less acidic coffee the way it's brood.

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<v Speaker 2>But other than that, yes, I would definitely just cut

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<v Speaker 2>out conventionally brood coffees and carbonated water up, sparkling water

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<v Speaker 2>or whatever from your fast. Try to fast with just

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<v Speaker 2>plain water, still water and see if that makes a difference.

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<v Speaker 2>You can also add some baking soda to your water.

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<v Speaker 2>I do not have the actual amounts that you're supposed

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<v Speaker 2>to use, but you can look it up. Look up

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<v Speaker 2>a baking soda and water for indigestion or heartburn or whatever.

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<v Speaker 2>Actually I have it right here. It is a half

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<v Speaker 2>a tea spin of baking soda in four ounce glass

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<v Speaker 2>of water. You can do it every four hours. This

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<v Speaker 2>will not break your fast. What it does it just

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<v Speaker 2>balances the pH in your stomach. So you can try

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<v Speaker 2>that all right.

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<v Speaker 1>We have one more question, and I actually wonder if

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<v Speaker 1>this might be why she's feeling lightheaded and shaky.

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<v Speaker 3>She said, does creatine break a fath?

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<v Speaker 2>It absolutely does. That is not something you want to

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<v Speaker 2>take during your fast. That is something that you want

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<v Speaker 2>to take in your eating window. So yes, I had

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<v Speaker 2>not read ahead. That could be what was making her

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<v Speaker 2>feel poor if she's taking that during the fast.

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<v Speaker 1>We had a community member who, just like last week,

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<v Speaker 1>misunderstood us on the podcast. I mean, it makes sense

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<v Speaker 1>you're doing other things, you're listening. You don't catch everything

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<v Speaker 1>if I'm cleaning the house, so while I'm listening to something,

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<v Speaker 1>I might miss it. But she misunderstood about creatine and

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<v Speaker 1>took some during the fast. And she's like, oh my gosh,

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<v Speaker 1>I took some creatine during my fast and then I

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<v Speaker 1>was shaky and I felt terrible.

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<v Speaker 3>I was starting. It broke my fast. We're like, yes,

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<v Speaker 3>it does break your fast.

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<v Speaker 1>But she misunderstood us, And so if some bo is

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<v Speaker 1>having a supplement like that, it could absolutely lead to

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<v Speaker 1>you feeling shaky. And we appreciate the community member telling

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<v Speaker 1>us that that happened because it reinforces right, you know,

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<v Speaker 1>we say don't take this during the fast, and then

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<v Speaker 1>someone does and they're like, oh my gosh, I felt

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<v Speaker 1>shaky and awful.

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<v Speaker 3>That's not how I normally feel.

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<v Speaker 1>When you share that, that gives like reinforcement to the

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<v Speaker 1>idea that, yes, that is not something to have during

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<v Speaker 1>your fast. Keep that in your eating window, creating in

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<v Speaker 1>your eating window.

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<v Speaker 2>Absolutely. Yeah, all right, So we have another question from Annalie.

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<v Speaker 2>She said, Hey, ladies, I'm surrounded by friends who take

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<v Speaker 2>GLP ones and or have had weight loss surgery. I

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00:20:40.400 --> 00:20:42.839
<v Speaker 2>don't want either, but seeing them lose weight is getting

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00:20:42.839 --> 00:20:45.799
<v Speaker 2>harder to not want to cave in and use something

408
00:20:45.839 --> 00:20:48.799
<v Speaker 2>to help get a good foundation started. I found out

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00:20:48.799 --> 00:20:51.240
<v Speaker 2>about Jen and the Clean Fast in twenty nineteen, and

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<v Speaker 2>after a few podcasts, I just knew this was the

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<v Speaker 2>lifestyle for me. Never once questioned the Clean Fest or

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00:20:56.960 --> 00:21:00.079
<v Speaker 2>the science behind it. I don't know why, but I

413
00:21:00.119 --> 00:21:02.400
<v Speaker 2>can't seem to get my mindset in the right place.

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<v Speaker 2>I do really good for a very short time, usually

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00:21:05.279 --> 00:21:07.559
<v Speaker 2>about a month, and then something will send me back

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<v Speaker 2>to eating all day. I know it's up to me

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00:21:09.920 --> 00:21:12.119
<v Speaker 2>to get my mindset there, but I guess I'm writing

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00:21:12.160 --> 00:21:16.000
<v Speaker 2>in hopes that for some encouragement directed specifically at me,

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<v Speaker 2>so that will finally push me over to success. Thank

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<v Speaker 2>you for all you do, and I look forward every

421
00:21:21.759 --> 00:21:22.559
<v Speaker 2>week to listening.

422
00:21:23.039 --> 00:21:26.799
<v Speaker 1>All right, So let's look into those two options, golp

423
00:21:26.960 --> 00:21:29.960
<v Speaker 1>ones or weight loss surgery. You know, there are people

424
00:21:30.000 --> 00:21:33.039
<v Speaker 1>who lose a great deal of weight with both of those, right.

425
00:21:33.079 --> 00:21:36.319
<v Speaker 1>You know, I've had people in my Facebook timeline go

426
00:21:36.440 --> 00:21:38.640
<v Speaker 1>through both of those things, and you can really tell,

427
00:21:38.680 --> 00:21:41.240
<v Speaker 1>and they talk about their journeys and they lose a

428
00:21:41.240 --> 00:21:44.359
<v Speaker 1>lot of weight, and then what happens generally over time,

429
00:21:45.839 --> 00:21:49.799
<v Speaker 1>Over time, you see the weight starts to come back. Right,

430
00:21:49.880 --> 00:21:53.160
<v Speaker 1>So both of those strategies can lead to a great

431
00:21:53.200 --> 00:21:56.599
<v Speaker 1>deal of weight loss. But both of those strategies can

432
00:21:56.640 --> 00:21:59.839
<v Speaker 1>also lead to a lot of rebound weight gain. And

433
00:22:00.119 --> 00:22:03.680
<v Speaker 1>especially with weight loss surgery, you are permanently altering your body.

434
00:22:04.680 --> 00:22:07.400
<v Speaker 1>And I want you to think really, really long and

435
00:22:07.480 --> 00:22:09.880
<v Speaker 1>hard about that. You know, there are lots and lots

436
00:22:09.880 --> 00:22:18.400
<v Speaker 1>of negative long term effects, you know, dumping syndrome, nutritional abies, yeah, malabsorption, right,

437
00:22:18.920 --> 00:22:22.640
<v Speaker 1>so many things you you know can't eat, you know,

438
00:22:22.599 --> 00:22:24.480
<v Speaker 1>a large volume of food or it literally makes you

439
00:22:24.519 --> 00:22:28.240
<v Speaker 1>sick and you feel bad, like like shaky and it

440
00:22:28.240 --> 00:22:32.640
<v Speaker 1>affects your body and the way your body functions forever. Okay,

441
00:22:32.720 --> 00:22:35.799
<v Speaker 1>So I know it might seem like, well, there's my solution,

442
00:22:35.960 --> 00:22:38.519
<v Speaker 1>because I can't eat so much, I'm going to lose weight.

443
00:22:38.839 --> 00:22:42.039
<v Speaker 1>But then you know, people tend to find kind of

444
00:22:42.039 --> 00:22:45.319
<v Speaker 1>ways around it, right, There's something called slider foods where

445
00:22:45.359 --> 00:22:46.960
<v Speaker 1>you were like, you can't eat a lot, but you

446
00:22:46.960 --> 00:22:51.880
<v Speaker 1>could drink a milkshake. Or often people will become alcoholics

447
00:22:51.920 --> 00:22:54.079
<v Speaker 1>after weight loss surgery when they never had that problem

448
00:22:54.160 --> 00:22:57.680
<v Speaker 1>before and now they're suddenly turning to alcohol. We've heard

449
00:22:57.720 --> 00:22:59.839
<v Speaker 1>that so many times from people that have struggled with

450
00:23:00.759 --> 00:23:05.039
<v Speaker 1>so weight loss surgery is not a solution that I

451
00:23:05.079 --> 00:23:08.960
<v Speaker 1>would turn to without a lot of thought. Did you

452
00:23:08.960 --> 00:23:11.160
<v Speaker 1>want to add anything else about weight loss surgery, Shary?

453
00:23:11.960 --> 00:23:15.519
<v Speaker 2>I mean yeah, And you know a lot of times

454
00:23:15.559 --> 00:23:18.880
<v Speaker 2>people are prompted to have weight loss surgery because they

455
00:23:18.880 --> 00:23:23.480
<v Speaker 2>are having other health concerns. But really what you're trading

456
00:23:24.359 --> 00:23:30.160
<v Speaker 2>is maybe you know, high blood sugar or high blood pressure,

457
00:23:30.559 --> 00:23:33.640
<v Speaker 2>or you know, joint and body ache pain, just for

458
00:23:33.799 --> 00:23:38.079
<v Speaker 2>other medical issues down the line. And I recently saw

459
00:23:38.599 --> 00:23:43.599
<v Speaker 2>a research study about weight loss surgery and that these

460
00:23:43.880 --> 00:23:48.480
<v Speaker 2>can lead to severe liver dysfunction and even liver failure.

461
00:23:49.480 --> 00:23:54.440
<v Speaker 2>So you know, like I just think like this is

462
00:23:54.519 --> 00:23:58.359
<v Speaker 2>a temporary solution that may result in immediate weight loss,

463
00:23:58.400 --> 00:24:02.000
<v Speaker 2>but it's not a long term solution for health and longevity,

464
00:24:02.519 --> 00:24:07.960
<v Speaker 2>right where fasting can be all of that, all of that,

465
00:24:08.680 --> 00:24:11.559
<v Speaker 2>and weight loss surgery may seem easy, like, oh, I

466
00:24:11.599 --> 00:24:14.160
<v Speaker 2>don't have nothing to work, but it is not, because

467
00:24:14.200 --> 00:24:16.160
<v Speaker 2>you still have to. And this is why weight loss

468
00:24:16.160 --> 00:24:19.839
<v Speaker 2>surgery fails for so many people. You have to address

469
00:24:20.039 --> 00:24:24.240
<v Speaker 2>the reason behind weight gain in the first place, whether

470
00:24:24.279 --> 00:24:28.279
<v Speaker 2>it's psychological, emotional, or you know the fact that you

471
00:24:28.319 --> 00:24:30.680
<v Speaker 2>have past traumas you haven't dealt with then you use

472
00:24:30.720 --> 00:24:33.640
<v Speaker 2>food as a way to cope, or you just that

473
00:24:33.720 --> 00:24:37.359
<v Speaker 2>you have no nutritional foundation and you just don't know

474
00:24:37.400 --> 00:24:40.200
<v Speaker 2>how to fuel your body in a healthy manner, and

475
00:24:40.240 --> 00:24:44.119
<v Speaker 2>weight loss surgery doesn't take those things away. And unfortunately,

476
00:24:45.279 --> 00:24:47.920
<v Speaker 2>I mean, I personally think it's criminal to do these

477
00:24:47.960 --> 00:24:53.720
<v Speaker 2>surgeries on people and not provide therapy and not provide

478
00:24:53.839 --> 00:24:58.319
<v Speaker 2>nutritional counseling so that they can move on in a

479
00:24:58.480 --> 00:25:02.559
<v Speaker 2>different healthier manner than they were in prior to the surgery.

480
00:25:03.119 --> 00:25:05.759
<v Speaker 2>And I just see this time and time again, and

481
00:25:05.839 --> 00:25:08.359
<v Speaker 2>I have had so many weight loss surgery patients come

482
00:25:08.359 --> 00:25:12.000
<v Speaker 2>into the ear. They've got complications either immediately after or

483
00:25:12.160 --> 00:25:16.240
<v Speaker 2>years after the surgery, and they have told me that

484
00:25:16.720 --> 00:25:20.880
<v Speaker 2>nobody told them the risks. They only told them the benefits,

485
00:25:21.599 --> 00:25:24.000
<v Speaker 2>and they wish that they'd never had the surgery. And

486
00:25:24.039 --> 00:25:25.799
<v Speaker 2>it's one of those things. Once you have it done,

487
00:25:25.880 --> 00:25:27.440
<v Speaker 2>you can't have it undone.

488
00:25:27.680 --> 00:25:29.119
<v Speaker 3>You permanently altered your body.

489
00:25:29.720 --> 00:25:30.160
<v Speaker 2>Correct.

490
00:25:30.880 --> 00:25:33.319
<v Speaker 1>And now let's move on to GLP ones. And I

491
00:25:33.400 --> 00:25:37.240
<v Speaker 1>know that's another one of those things that seems like

492
00:25:37.599 --> 00:25:40.480
<v Speaker 1>everyone's doing. It's got to be so easy, right, No,

493
00:25:40.880 --> 00:25:43.960
<v Speaker 1>there are definitely side effects that come along with this.

494
00:25:44.319 --> 00:25:49.880
<v Speaker 1>And basically, if you're taking anything that suppresses your appetite,

495
00:25:49.920 --> 00:25:53.160
<v Speaker 1>you're going on a starvation level diet. I remember back

496
00:25:53.160 --> 00:25:55.079
<v Speaker 1>in the day, for me, it was Fentermine got it

497
00:25:55.119 --> 00:25:56.880
<v Speaker 1>from a doctor, so I thought that was a good

498
00:25:56.880 --> 00:25:59.640
<v Speaker 1>thing to do. Watched a friend lose a lot of

499
00:25:59.640 --> 00:26:01.200
<v Speaker 1>weight on it, and the like, sign me up when

500
00:26:01.200 --> 00:26:04.119
<v Speaker 1>to my doctor got some And basically you're eating on

501
00:26:04.160 --> 00:26:07.680
<v Speaker 1>a starvation level diet that has metabolic consequences.

502
00:26:08.319 --> 00:26:10.279
<v Speaker 3>You know, if you've read Fast Feast Repeat.

503
00:26:10.000 --> 00:26:13.599
<v Speaker 1>You remember I talked about the Minnesota starvation experiment I

504
00:26:13.640 --> 00:26:17.799
<v Speaker 1>talked about the biggest loser study. Starvation level dieting slows

505
00:26:17.799 --> 00:26:20.960
<v Speaker 1>are metabolic rate. You can barely eat, so you're barely eating,

506
00:26:21.599 --> 00:26:24.400
<v Speaker 1>and that is not a healthy way to lose weight

507
00:26:24.799 --> 00:26:28.839
<v Speaker 1>going on a starvation level diet. And also we know

508
00:26:28.960 --> 00:26:30.880
<v Speaker 1>from the research on these GLP ones a lot of

509
00:26:30.920 --> 00:26:33.640
<v Speaker 1>people lose a lot of muscle mass along the way.

510
00:26:34.400 --> 00:26:37.200
<v Speaker 1>And again, like Sherry mentioned, this is not teaching you

511
00:26:37.279 --> 00:26:39.599
<v Speaker 1>how to make changes. So you know, you said you

512
00:26:39.599 --> 00:26:41.920
<v Speaker 1>want just a little something to help you get a

513
00:26:41.920 --> 00:26:45.480
<v Speaker 1>good foundation started. Well what if this little something comes

514
00:26:45.480 --> 00:26:48.839
<v Speaker 1>with a whole lot of metabolic negative effects And now

515
00:26:48.839 --> 00:26:50.640
<v Speaker 1>you're going to try to go to fasting, But because

516
00:26:50.680 --> 00:26:53.400
<v Speaker 1>your metabolism is so slow, you're going to gain back

517
00:26:53.400 --> 00:26:55.559
<v Speaker 1>all the weight plus more. And also fasting is going

518
00:26:55.599 --> 00:26:58.039
<v Speaker 1>to be harder because your body is fighting back.

519
00:26:58.680 --> 00:27:01.279
<v Speaker 3>So I would really.

520
00:27:01.119 --> 00:27:04.200
<v Speaker 1>Like to encourage you to focus on the clean fast

521
00:27:04.319 --> 00:27:08.680
<v Speaker 1>plus real food. You know, I think that all of

522
00:27:08.680 --> 00:27:13.599
<v Speaker 1>the ultra processed foods and the creamers, the flavored waters

523
00:27:13.640 --> 00:27:17.359
<v Speaker 1>that do everything that calls to us and makes us,

524
00:27:17.599 --> 00:27:19.799
<v Speaker 1>you know, cave in or think we can't fast clean,

525
00:27:19.960 --> 00:27:21.720
<v Speaker 1>or we just need a little something. It's it's those

526
00:27:21.799 --> 00:27:25.400
<v Speaker 1>ultra processed foods, the flavored foods, the sweetened foods, the creamers.

527
00:27:26.359 --> 00:27:30.920
<v Speaker 1>If you could focus on a clean fast, a window

528
00:27:30.960 --> 00:27:33.400
<v Speaker 1>that feels like a lifestyle, and then nourish your body

529
00:27:33.519 --> 00:27:37.880
<v Speaker 1>well within it. You know, we have natural hormones in

530
00:27:37.880 --> 00:27:41.400
<v Speaker 1>our body that tell us when we've had enough. You know,

531
00:27:41.440 --> 00:27:43.079
<v Speaker 1>I just did a YouTube video about this, you know,

532
00:27:43.119 --> 00:27:46.119
<v Speaker 1>asking yourself, am I satisfied? Food quality matters. You know,

533
00:27:46.160 --> 00:27:50.160
<v Speaker 1>we want physical satisfaction. That means eating you know, bulky

534
00:27:50.200 --> 00:27:53.279
<v Speaker 1>food that engage your stretch receptors and let your brain

535
00:27:53.440 --> 00:27:55.559
<v Speaker 1>know that you have a lot of food in there.

536
00:27:55.720 --> 00:27:59.000
<v Speaker 1>That's important. You know, we want to be nutritionally satisfied.

537
00:27:59.279 --> 00:28:02.599
<v Speaker 1>We also have in our digestive tract that let us

538
00:28:02.640 --> 00:28:06.000
<v Speaker 1>know what nutrients are like nutrients sensors. You want to

539
00:28:06.000 --> 00:28:08.039
<v Speaker 1>think about it like that. And so we need to

540
00:28:08.079 --> 00:28:12.039
<v Speaker 1>be nutritionally satisfied and also emotionally satisfied. We need to

541
00:28:12.039 --> 00:28:15.440
<v Speaker 1>feel like we've had something that was delicious. So if

542
00:28:15.480 --> 00:28:19.759
<v Speaker 1>you focus on nourishing your body, giving your body real food,

543
00:28:20.079 --> 00:28:23.319
<v Speaker 1>eating until you're physically and emotionally satisfied with this real

544
00:28:23.400 --> 00:28:28.400
<v Speaker 1>delicious food plus the clean fast, you know you're not

545
00:28:29.039 --> 00:28:30.200
<v Speaker 1>missing out on anything.

546
00:28:31.039 --> 00:28:31.920
<v Speaker 3>You're able to have.

547
00:28:31.839 --> 00:28:35.200
<v Speaker 1>The food that you want, you feel good, and you're

548
00:28:35.200 --> 00:28:39.359
<v Speaker 1>not damaging your body. You're not permanently changing your body.

549
00:28:39.519 --> 00:28:41.680
<v Speaker 1>I know that's what you want to do. So how

550
00:28:41.720 --> 00:28:45.640
<v Speaker 1>can you flip that mindset switch to doing what you

551
00:28:45.839 --> 00:28:49.559
<v Speaker 1>want to do? What's holding you back? And that's that's

552
00:28:49.559 --> 00:28:52.680
<v Speaker 1>what I'm not sure about, Annalie. Is it creamy coffee

553
00:28:53.079 --> 00:28:55.640
<v Speaker 1>That seems to be a big one. A lot of

554
00:28:55.680 --> 00:28:58.480
<v Speaker 1>people they want to fast clean, but I had a

555
00:28:58.480 --> 00:29:00.039
<v Speaker 1>hard day, that creamy coffee is calling.

556
00:28:59.880 --> 00:29:02.400
<v Speaker 3>I deserve it, and then then you're eating all day?

557
00:29:02.720 --> 00:29:06.079
<v Speaker 3>So what is it? What is your stumbling block? What

558
00:29:06.160 --> 00:29:06.680
<v Speaker 3>gets you?

559
00:29:07.559 --> 00:29:12.000
<v Speaker 1>Figure out what gets you and then address that thing,

560
00:29:12.759 --> 00:29:13.559
<v Speaker 1>whatever it might be.

561
00:29:13.720 --> 00:29:17.279
<v Speaker 2>That's exactly I was going to say, Like, until you

562
00:29:17.319 --> 00:29:21.279
<v Speaker 2>can figure out what that thing is that is that

563
00:29:21.359 --> 00:29:24.319
<v Speaker 2>is sending you back to all day eating, whatever it is,

564
00:29:24.680 --> 00:29:27.519
<v Speaker 2>whether it's emotional eating, whether it's a hard day, whether

565
00:29:27.559 --> 00:29:31.119
<v Speaker 2>it's stress in your life, whether it's creamy coffee, Like,

566
00:29:31.720 --> 00:29:33.599
<v Speaker 2>you've got to really sit down and figure out that

567
00:29:33.759 --> 00:29:39.400
<v Speaker 2>one thing is and solve that problem. Solve that problem.

568
00:29:39.599 --> 00:29:42.880
<v Speaker 2>If it's emotional eating, you know, figure out what you

569
00:29:42.920 --> 00:29:46.359
<v Speaker 2>can do to self soothe that doesn't include food. Maybe

570
00:29:46.440 --> 00:29:49.480
<v Speaker 2>it's time for some therapy, you know, maybe it's time

571
00:29:49.759 --> 00:29:53.599
<v Speaker 2>to work on your self esteem. Maybe it's time to

572
00:29:53.599 --> 00:29:56.680
<v Speaker 2>work on healing. Maybe it's time to work on getting

573
00:29:56.759 --> 00:29:59.519
<v Speaker 2>rid of of relationships that cause you stress or grief

574
00:29:59.519 --> 00:30:02.480
<v Speaker 2>in your life, you know, whatever that is. You know,

575
00:30:02.680 --> 00:30:05.799
<v Speaker 2>therapy can even just help you learn new coping mechanisms,

576
00:30:06.319 --> 00:30:10.039
<v Speaker 2>and they can help you learn, you know, when you

577
00:30:10.079 --> 00:30:12.079
<v Speaker 2>have these thoughts of I have a bad day, I

578
00:30:12.160 --> 00:30:15.920
<v Speaker 2>deserve x y Z, it's time to replace those thoughts

579
00:30:15.920 --> 00:30:19.599
<v Speaker 2>with I've had a bad day. I deserve to be healthy,

580
00:30:19.759 --> 00:30:25.240
<v Speaker 2>happy and achieve success. And so yeah, just figure out

581
00:30:25.359 --> 00:30:29.400
<v Speaker 2>what is derailing you from a fasting lifestyle. And once

582
00:30:29.440 --> 00:30:33.079
<v Speaker 2>you solve that, conquer that little hurdle, then you can

583
00:30:33.119 --> 00:30:35.920
<v Speaker 2>find the success you seek. And I also just wanted

584
00:30:35.920 --> 00:30:39.160
<v Speaker 2>to throw in there, once you can find consistency with

585
00:30:39.279 --> 00:30:43.680
<v Speaker 2>if you are going to achieve naturally the things that

586
00:30:43.759 --> 00:30:49.400
<v Speaker 2>your friends are achieving through artificial means. Fasting in itself

587
00:30:49.400 --> 00:30:53.319
<v Speaker 2>promotes GLP one, it promotes that hormone in your body.

588
00:30:53.960 --> 00:30:59.160
<v Speaker 2>Exercise does, Choosing whole foods does so if once you

589
00:30:59.200 --> 00:31:01.519
<v Speaker 2>can conquer them, ye, I'm going to wake up and

590
00:31:01.559 --> 00:31:04.799
<v Speaker 2>clean fast every day. The pieces really will fall into

591
00:31:04.839 --> 00:31:05.519
<v Speaker 2>place for you.

592
00:31:06.119 --> 00:31:06.400
<v Speaker 3>Yep.

593
00:31:06.960 --> 00:31:10.079
<v Speaker 1>And neither GLP ones or weight loss surgery solve the

594
00:31:10.160 --> 00:31:13.000
<v Speaker 1>underlying issues. And I get it because remember I just

595
00:31:13.000 --> 00:31:15.079
<v Speaker 1>talked about how I took all those weight loss drugs

596
00:31:15.440 --> 00:31:19.359
<v Speaker 1>from my doctor, and that didn't solve my underlying issues.

597
00:31:19.400 --> 00:31:23.240
<v Speaker 1>It like artificially kept my appetite low, right, That's all

598
00:31:23.279 --> 00:31:23.960
<v Speaker 1>it did.

599
00:31:24.119 --> 00:31:25.160
<v Speaker 3>But you know what else does that?

600
00:31:25.240 --> 00:31:28.200
<v Speaker 1>The clean fast without all of the side effects and

601
00:31:28.319 --> 00:31:31.079
<v Speaker 1>the metabolic problems, and I nourish my body well, I

602
00:31:31.160 --> 00:31:32.400
<v Speaker 1>feast in my eating window.

603
00:31:32.480 --> 00:31:33.279
<v Speaker 3>I feel amazing.

604
00:31:33.559 --> 00:31:36.400
<v Speaker 1>So write us back and let us know how you're

605
00:31:36.400 --> 00:31:39.240
<v Speaker 1>doing anmily. All right, Now it's time for our segment

606
00:31:39.279 --> 00:31:41.640
<v Speaker 1>called What's Your Why. Most of us begin with weight

607
00:31:41.640 --> 00:31:44.279
<v Speaker 1>loss in mind, that's a great reason to start, but

608
00:31:44.400 --> 00:31:46.799
<v Speaker 1>there is so much more to what intermittent fasting can

609
00:31:46.839 --> 00:31:48.640
<v Speaker 1>do for us beyond weight loss.

610
00:31:49.039 --> 00:31:50.920
<v Speaker 3>When your why is deeper.

611
00:31:50.599 --> 00:31:53.480
<v Speaker 1>Than weight loss alone, I genuinely believe you're going to

612
00:31:53.519 --> 00:31:56.759
<v Speaker 1>find long term success and you're going to view intermittent

613
00:31:56.759 --> 00:31:57.920
<v Speaker 1>fasting as a lifestyle.

614
00:31:58.960 --> 00:32:00.799
<v Speaker 2>So this week we have a why from great Pool

615
00:32:00.839 --> 00:32:04.200
<v Speaker 2>in California. My wife started as weight loss. It morphed

616
00:32:04.200 --> 00:32:07.400
<v Speaker 2>into health and then recently got even more specific and

617
00:32:07.480 --> 00:32:10.160
<v Speaker 2>hit me like a ton of bricks. Being here for

618
00:32:10.240 --> 00:32:13.039
<v Speaker 2>my children as long as I can. My seventeen year

619
00:32:13.039 --> 00:32:15.759
<v Speaker 2>old son struggles with so many different issues and will

620
00:32:15.799 --> 00:32:18.440
<v Speaker 2>probably live with us longer than the norm. I want

621
00:32:18.480 --> 00:32:20.599
<v Speaker 2>to be here to support him and help him thrive.

622
00:32:21.200 --> 00:32:21.799
<v Speaker 3>He needs me.

623
00:32:22.559 --> 00:32:24.440
<v Speaker 2>My twenty one year old daughter and I are very

624
00:32:24.440 --> 00:32:27.279
<v Speaker 2>close and we talk almost every day. She leans on

625
00:32:27.359 --> 00:32:29.640
<v Speaker 2>me for advice and just to be a listening ear,

626
00:32:30.039 --> 00:32:32.519
<v Speaker 2>and I want to be around for her. I also

627
00:32:32.599 --> 00:32:35.279
<v Speaker 2>want to know my grandchildren if I am so lucky,

628
00:32:35.599 --> 00:32:38.000
<v Speaker 2>and help my kids with them in any way I can.

629
00:32:38.440 --> 00:32:41.160
<v Speaker 2>So when it gets hard, I remember all of this

630
00:32:41.759 --> 00:32:44.759
<v Speaker 2>and it lifts me. Sending my love to both of you.

631
00:32:45.640 --> 00:32:47.680
<v Speaker 3>Oh, I love that all right.

632
00:32:47.720 --> 00:32:50.680
<v Speaker 2>So we have a question from Jane in Denver. Jane

633
00:32:50.720 --> 00:32:53.960
<v Speaker 2>rates Hi. I'm fifty eight and five foot seven. I've

634
00:32:53.960 --> 00:32:57.519
<v Speaker 2>been doing intermint basting consistently for four years. I went

635
00:32:57.559 --> 00:32:59.839
<v Speaker 2>from the mid one eighties to the mid one fifties

636
00:32:59.839 --> 00:33:02.839
<v Speaker 2>easily and quickly. In the beginning, I would do a

637
00:33:02.839 --> 00:33:05.599
<v Speaker 2>five hundred calorie down day, two or three days a week,

638
00:33:05.680 --> 00:33:08.799
<v Speaker 2>and I lost weight fast. I sometimes would split my

639
00:33:08.839 --> 00:33:11.480
<v Speaker 2>five hundred calories into two meals as I struggled with

640
00:33:11.559 --> 00:33:14.640
<v Speaker 2>hunger getting through my workday. And after about three or

641
00:33:14.640 --> 00:33:18.359
<v Speaker 2>four months, I easily maintained not being remotely strict with

642
00:33:18.440 --> 00:33:22.000
<v Speaker 2>times or food choices. I constantly would reopen my window

643
00:33:22.039 --> 00:33:24.440
<v Speaker 2>if I felt like eating, and yet I still maintained

644
00:33:24.960 --> 00:33:28.119
<v Speaker 2>I like junk and alcohol and moderation, and I never

645
00:33:28.200 --> 00:33:31.720
<v Speaker 2>hesitated when I wanted something. A typical week on the

646
00:33:31.799 --> 00:33:37.160
<v Speaker 2>zero app of fasting may have been nineteen seventeen, eighteen, thirteen, sixteen,

647
00:33:37.359 --> 00:33:41.000
<v Speaker 2>twenty to twenty two, and another week might have been

648
00:33:41.039 --> 00:33:46.039
<v Speaker 2>anywhere from fifteen to twenty, and just for informational purposes,

649
00:33:46.079 --> 00:33:49.160
<v Speaker 2>I averaged those out, and those two weeks would have

650
00:33:49.200 --> 00:33:52.839
<v Speaker 2>averaged to like seventeen and a half hour fast to

651
00:33:53.000 --> 00:33:56.759
<v Speaker 2>just over eighteen hour fasts. Anyway, she says, I would

652
00:33:56.759 --> 00:33:59.559
<v Speaker 2>throw in the occasional down day if I was feeling thick,

653
00:34:00.079 --> 00:34:02.079
<v Speaker 2>if I was hungry, I opened my window at eight.

654
00:34:02.559 --> 00:34:05.240
<v Speaker 2>I always tracked the fast, never the window. I had

655
00:34:05.240 --> 00:34:07.640
<v Speaker 2>good energy and I felt like this was easy. But

656
00:34:07.720 --> 00:34:10.239
<v Speaker 2>earlier this year I went on vacation and I indulged

657
00:34:10.400 --> 00:34:13.840
<v Speaker 2>nothing crazy. Since then, five months later, I have about

658
00:34:13.880 --> 00:34:16.000
<v Speaker 2>five to seven pounds that I cannot seem to get

659
00:34:16.039 --> 00:34:18.400
<v Speaker 2>rid of. I've got as low as one fifty seven

660
00:34:18.480 --> 00:34:20.840
<v Speaker 2>after a lot of exercise, but then it pops right

661
00:34:20.880 --> 00:34:23.360
<v Speaker 2>back up to one sixty or one sixty one. In

662
00:34:23.400 --> 00:34:25.880
<v Speaker 2>the last month, I've gotten really strict with my windows,

663
00:34:25.880 --> 00:34:28.000
<v Speaker 2>going to four or five hour eating windows in the

664
00:34:28.000 --> 00:34:31.079
<v Speaker 2>hopes of losing this weight. But I am so hungry,

665
00:34:31.280 --> 00:34:34.119
<v Speaker 2>which makes me think I've lost my fat adaptation. The

666
00:34:34.239 --> 00:34:37.320
<v Speaker 2>hunger builds, it is not in waves. I get so

667
00:34:37.440 --> 00:34:40.559
<v Speaker 2>hungry I cannot think straight. I've also been lifting weights

668
00:34:40.599 --> 00:34:44.039
<v Speaker 2>since just recently my arms started to look untoned. I've

669
00:34:44.079 --> 00:34:47.119
<v Speaker 2>always been active, not much of a weightlifter, though I

670
00:34:47.159 --> 00:34:49.679
<v Speaker 2>have also felt very tired. I go to bed tired,

671
00:34:49.719 --> 00:34:52.760
<v Speaker 2>I wake up tired. I'm feeling tired all day. This

672
00:34:52.800 --> 00:34:54.519
<v Speaker 2>is how I felt in my forties when I had

673
00:34:54.519 --> 00:34:57.559
<v Speaker 2>a young child, a demanding job, and a soso marriage,

674
00:34:58.119 --> 00:35:01.119
<v Speaker 2>and an extra thirty to forty pounds. I feel like

675
00:35:01.199 --> 00:35:03.840
<v Speaker 2>maybe I need to cut out bread, ice cream, rice, etc.

676
00:35:04.480 --> 00:35:06.519
<v Speaker 2>But I've never had to cut those out in the past,

677
00:35:06.880 --> 00:35:09.719
<v Speaker 2>and I feel hungrier when I try to do low carb.

678
00:35:10.199 --> 00:35:12.599
<v Speaker 2>I have cut out alcohol, unless it's just one or

679
00:35:12.599 --> 00:35:15.440
<v Speaker 2>two went out with friends. My clothes fit but not

680
00:35:15.519 --> 00:35:18.880
<v Speaker 2>as well. My face doesn't look as pretty, and I'm frustrated.

681
00:35:19.239 --> 00:35:21.519
<v Speaker 2>I do try the five hundred calorie down days, but

682
00:35:21.599 --> 00:35:24.000
<v Speaker 2>I struggle to be consistent with them. Is I find

683
00:35:24.039 --> 00:35:26.400
<v Speaker 2>that after a couple of down days, I am hungry

684
00:35:26.440 --> 00:35:29.199
<v Speaker 2>all the time, like a bottomless pit. This was so

685
00:35:29.320 --> 00:35:31.960
<v Speaker 2>easy for so long, and now I'm really struggling. I

686
00:35:31.960 --> 00:35:34.280
<v Speaker 2>would love your insight. Thank you so much for all

687
00:35:34.360 --> 00:35:36.599
<v Speaker 2>you do. I am a big, big fan. Thank you

688
00:35:36.639 --> 00:35:37.239
<v Speaker 2>for listening.

689
00:35:37.400 --> 00:35:37.880
<v Speaker 3>Jane.

690
00:35:38.360 --> 00:35:40.800
<v Speaker 1>All right, so, Jane, something that jumps out at me

691
00:35:40.960 --> 00:35:43.239
<v Speaker 1>is that you talk about your down day, but you

692
00:35:43.400 --> 00:35:47.119
<v Speaker 1>never mention up days at all. And you also are

693
00:35:47.159 --> 00:35:50.079
<v Speaker 1>doing something we don't recommend, and that is five hundred

694
00:35:50.119 --> 00:35:52.360
<v Speaker 1>calorie down days splitting it into two meuals.

695
00:35:52.360 --> 00:35:53.440
<v Speaker 3>We don't recommend that either.

696
00:35:53.800 --> 00:35:55.840
<v Speaker 1>We recommend that you have your five hundred calories all

697
00:35:55.880 --> 00:35:58.079
<v Speaker 1>at once, so like you would fast clean if you're

698
00:35:58.119 --> 00:36:01.679
<v Speaker 1>doing a down day, fast clean all day and then

699
00:36:02.800 --> 00:36:05.119
<v Speaker 1>have your one five hundred calorie meal and then start

700
00:36:05.159 --> 00:36:07.559
<v Speaker 1>a second fast. And I always recommend to have that

701
00:36:07.599 --> 00:36:10.000
<v Speaker 1>five hundred calori meal late enough in the day so

702
00:36:10.079 --> 00:36:12.559
<v Speaker 1>that you don't have time to be hungry again before bedtime.

703
00:36:13.159 --> 00:36:17.800
<v Speaker 1>Then you need to have a full up day and

704
00:36:18.000 --> 00:36:20.480
<v Speaker 1>eight to twelve hours really airing on the side of

705
00:36:20.519 --> 00:36:24.519
<v Speaker 1>three meals in twelve hours. So since you never mentioned

706
00:36:24.679 --> 00:36:29.000
<v Speaker 1>the word upday ever a single time, I'm wondering if

707
00:36:29.039 --> 00:36:33.079
<v Speaker 1>you are not having a sufficient upday, that would be

708
00:36:33.119 --> 00:36:36.039
<v Speaker 1>my number one guess. And if you are having down

709
00:36:36.079 --> 00:36:38.599
<v Speaker 1>days and then not having a sufficient update, that's going

710
00:36:38.639 --> 00:36:41.800
<v Speaker 1>to damage your metabolism over time, because the upday is

711
00:36:41.840 --> 00:36:44.880
<v Speaker 1>what gives you that metabolic boost. That's why ADF works

712
00:36:44.920 --> 00:36:47.199
<v Speaker 1>so well. So if you're just like having your five

713
00:36:47.280 --> 00:36:50.440
<v Speaker 1>hundred calorie down day, having it in two meals instead

714
00:36:50.440 --> 00:36:52.920
<v Speaker 1>of one, and then having I don't know what you're

715
00:36:52.920 --> 00:36:55.360
<v Speaker 1>doing the next day, but it's not really up, then

716
00:36:55.400 --> 00:36:57.039
<v Speaker 1>you're going to be hungry and your body is going

717
00:36:57.079 --> 00:36:58.880
<v Speaker 1>to send you the signal over time, it's going to

718
00:36:58.960 --> 00:37:01.679
<v Speaker 1>build and build and build, eat eat, eat, eat eat.

719
00:37:01.960 --> 00:37:05.719
<v Speaker 1>We learned that from the Minnesota starvation experiment. Over restriction

720
00:37:06.239 --> 00:37:09.639
<v Speaker 1>over a long period of time sends you extreme hunger.

721
00:37:10.239 --> 00:37:12.519
<v Speaker 1>That's what our bodies are designed to do, so that

722
00:37:12.639 --> 00:37:15.400
<v Speaker 1>might be what's happening. So I have some homework for you.

723
00:37:16.199 --> 00:37:17.840
<v Speaker 1>I want you to get a copy of the second

724
00:37:18.039 --> 00:37:20.760
<v Speaker 1>edition of Delay Don Deny. If you don't already have it,

725
00:37:20.840 --> 00:37:23.519
<v Speaker 1>make sure it's the second edition, and I want you

726
00:37:23.559 --> 00:37:26.000
<v Speaker 1>to read the ADF chapter and I want you to

727
00:37:26.039 --> 00:37:27.880
<v Speaker 1>see if that's really how you've been doing it. If

728
00:37:27.920 --> 00:37:31.280
<v Speaker 1>the answer is no, then that's the problem. That being said,

729
00:37:32.519 --> 00:37:35.039
<v Speaker 1>I don't want you to eat less less less right now.

730
00:37:35.280 --> 00:37:37.679
<v Speaker 1>You know you said you're trying to do, you know,

731
00:37:37.719 --> 00:37:40.199
<v Speaker 1>a four to five hour window and you're hungry all

732
00:37:40.239 --> 00:37:43.199
<v Speaker 1>the time like a bottomless pit. You need to have

733
00:37:43.480 --> 00:37:48.000
<v Speaker 1>some substantial refeeding in there so that your body knows

734
00:37:48.000 --> 00:37:51.800
<v Speaker 1>you're not starving. That's really really important. Whenever the urge

735
00:37:51.840 --> 00:37:55.960
<v Speaker 1>to binge starts increasing over time, that's a sign that

736
00:37:56.039 --> 00:37:59.599
<v Speaker 1>what you're doing is perceived by your body as overly

737
00:37:59.639 --> 00:38:04.800
<v Speaker 1>restrict Now, on the flip side, it's all so possible

738
00:38:05.320 --> 00:38:08.159
<v Speaker 1>that you are somehow accidentally breaking your fast and you

739
00:38:08.199 --> 00:38:10.840
<v Speaker 1>don't know it, like I'm going to throw out creatine.

740
00:38:11.039 --> 00:38:13.559
<v Speaker 1>Maybe you've just started adding a creatine supplement in the

741
00:38:13.599 --> 00:38:17.239
<v Speaker 1>morning because somebody told you it didn't break a fast,

742
00:38:17.760 --> 00:38:20.079
<v Speaker 1>and now you're starving all the time because you're accidentally

743
00:38:20.119 --> 00:38:22.000
<v Speaker 1>breaking your fast. Or it could be anything not just

744
00:38:22.039 --> 00:38:26.360
<v Speaker 1>creating any kind of supplement or anything that's different and so,

745
00:38:26.760 --> 00:38:29.800
<v Speaker 1>or maybe you started an electrolyte that has fast breaking

746
00:38:29.920 --> 00:38:31.480
<v Speaker 1>ingredients in it, whatever it might be.

747
00:38:31.599 --> 00:38:33.480
<v Speaker 3>Really examine your fast.

748
00:38:33.760 --> 00:38:36.599
<v Speaker 1>If you're starving all the time out of the blue,

749
00:38:38.119 --> 00:38:41.679
<v Speaker 1>examine your fast or see if you've accidentally been over restricting.

750
00:38:42.559 --> 00:38:44.519
<v Speaker 1>Those are the two reasons that I can think of

751
00:38:44.599 --> 00:38:48.599
<v Speaker 1>that really might cause you to be starving all the time.

752
00:38:48.920 --> 00:38:49.760
<v Speaker 3>What do you think, Sherry.

753
00:38:50.039 --> 00:38:53.159
<v Speaker 2>I just wanted to address too, that she said that

754
00:38:53.800 --> 00:38:56.760
<v Speaker 2>she feels like, you know, she can see a difference

755
00:38:56.960 --> 00:39:00.079
<v Speaker 2>in like her skin, and that she's starting to feel

756
00:39:00.119 --> 00:39:03.559
<v Speaker 2>like she looks old and untoned, and that she's, you know,

757
00:39:03.760 --> 00:39:07.280
<v Speaker 2>very very tired all the time, waking up tired, going

758
00:39:07.320 --> 00:39:11.360
<v Speaker 2>to bed tired. You're fifty eight years old, so you've

759
00:39:11.360 --> 00:39:13.400
<v Speaker 2>probably been in menopause for a couple of years at

760
00:39:13.480 --> 00:39:18.440
<v Speaker 2>least now. And you know, as we once we're postmenopausal,

761
00:39:18.519 --> 00:39:21.880
<v Speaker 2>our bodies do start to change, and our skin starts

762
00:39:21.880 --> 00:39:25.159
<v Speaker 2>to change because of the lack of estrogen, and you know,

763
00:39:25.280 --> 00:39:27.920
<v Speaker 2>our muscle tone changes. We do lose muscle. We have

764
00:39:27.960 --> 00:39:30.559
<v Speaker 2>to work harder to maintain and manage our muscle. But

765
00:39:30.719 --> 00:39:32.920
<v Speaker 2>it's the fact too that you're saying that you're really,

766
00:39:32.920 --> 00:39:36.199
<v Speaker 2>really feeling exhausted. And something that people don't often know

767
00:39:36.440 --> 00:39:39.760
<v Speaker 2>is that menopause can be a real it can really

768
00:39:39.880 --> 00:39:44.840
<v Speaker 2>throw us into hypothyroidism. And so if you're feeling very,

769
00:39:44.960 --> 00:39:48.719
<v Speaker 2>very tired and fatigued all the time, and you're feeling

770
00:39:48.760 --> 00:39:52.480
<v Speaker 2>really hungry, and you know, maybe time to go see

771
00:39:52.480 --> 00:39:56.000
<v Speaker 2>your doctor, have some you know, have a checkup, have

772
00:39:56.079 --> 00:40:00.920
<v Speaker 2>some basic labs drawn, have a full thyroid piano drawn,

773
00:40:01.679 --> 00:40:06.239
<v Speaker 2>make sure that everything looks good there. And then yeah,

774
00:40:06.480 --> 00:40:09.360
<v Speaker 2>just rule out that there's not something metabolically going on

775
00:40:09.400 --> 00:40:13.519
<v Speaker 2>with you that's making you feel so bad, because I

776
00:40:13.559 --> 00:40:16.400
<v Speaker 2>can't think of any reason why five to seven pounds

777
00:40:16.519 --> 00:40:19.320
<v Speaker 2>of weight gain is going to suddenly make you feel

778
00:40:19.480 --> 00:40:23.239
<v Speaker 2>so sluggish, tired and not feel great. And as long

779
00:40:23.280 --> 00:40:26.960
<v Speaker 2>as you're fast and clean every day and you're eating

780
00:40:26.960 --> 00:40:28.960
<v Speaker 2>in a four to five hour window, like you said,

781
00:40:29.400 --> 00:40:33.320
<v Speaker 2>you should absolutely be fat adapted and you should be

782
00:40:33.320 --> 00:40:35.280
<v Speaker 2>flipping the metal box switch and you should be having

783
00:40:35.400 --> 00:40:38.440
<v Speaker 2>energy and feeling good. So there's something going on if

784
00:40:38.480 --> 00:40:39.840
<v Speaker 2>you're not all right.

785
00:40:39.880 --> 00:40:43.440
<v Speaker 1>We have a question from Ingrid from Amsterdam. Hi, ladies,

786
00:40:43.519 --> 00:40:46.559
<v Speaker 1>I started if in January of twenty twenty four, and

787
00:40:46.599 --> 00:40:50.119
<v Speaker 1>I was very successful with sixteen eight. I lost thirty

788
00:40:50.159 --> 00:40:54.119
<v Speaker 1>five pounds in about nine months and felt great. My husband,

789
00:40:54.159 --> 00:40:56.679
<v Speaker 1>who was very attached to his breakfast, as in get

790
00:40:56.760 --> 00:40:58.880
<v Speaker 1>up early to read the paper with a big breakfast

791
00:40:58.920 --> 00:41:01.920
<v Speaker 1>before work, figured out that was all in his head

792
00:41:01.960 --> 00:41:04.440
<v Speaker 1>and join me in fasting. It's clear to me now

793
00:41:04.440 --> 00:41:07.000
<v Speaker 1>that I never cleaned fasted, since I would drink bone

794
00:41:07.039 --> 00:41:09.239
<v Speaker 1>broth at night after a tough workout or have a

795
00:41:09.239 --> 00:41:10.840
<v Speaker 1>cappuccino in the morning at work.

796
00:41:10.880 --> 00:41:11.920
<v Speaker 3>Yet I still lost weight.

797
00:41:12.639 --> 00:41:15.280
<v Speaker 1>In January of this year, I had a family emergency

798
00:41:15.320 --> 00:41:17.400
<v Speaker 1>and I was back in San Francisco, my home, for

799
00:41:17.440 --> 00:41:21.840
<v Speaker 1>three months. Due to stressful times and difficult situations in

800
00:41:21.840 --> 00:41:24.719
<v Speaker 1>the hospital, I completely fell off the wagon and I

801
00:41:25.000 --> 00:41:27.760
<v Speaker 1>ate all day every day. When I came back, I

802
00:41:27.800 --> 00:41:30.480
<v Speaker 1>had gained twenty pounds and none of my clothes fit.

803
00:41:31.079 --> 00:41:34.039
<v Speaker 1>I started IF again, bought your book Fast Feeus to repeat,

804
00:41:34.039 --> 00:41:36.840
<v Speaker 1>and started listening to your podcast. It's been three weeks

805
00:41:36.880 --> 00:41:39.800
<v Speaker 1>now and the scale won't move. Since I have always

806
00:41:39.800 --> 00:41:42.519
<v Speaker 1>been a fast loser and gainer, this is new. I

807
00:41:42.559 --> 00:41:46.599
<v Speaker 1>am playing with different fasting windows. Eighteen six, nineteen five,

808
00:41:46.719 --> 00:41:50.519
<v Speaker 1>twenty four. I won't give up. My question is is

809
00:41:50.559 --> 00:41:53.239
<v Speaker 1>it okay to switch daily depending on work schedules. I

810
00:41:53.320 --> 00:41:56.920
<v Speaker 1>do eighteen six as a minimum, but some days may

811
00:41:56.960 --> 00:42:00.760
<v Speaker 1>be very different. Any advice, I am clean fasting now.

812
00:42:00.800 --> 00:42:05.280
<v Speaker 2>By the way, okay, Well, if you have Gen's book

813
00:42:05.360 --> 00:42:08.280
<v Speaker 2>Fast Peace repeat you said you bought it, go back

814
00:42:08.320 --> 00:42:13.280
<v Speaker 2>and review the fast start chapter and basically when you

815
00:42:13.400 --> 00:42:14.960
<v Speaker 2>resumed fasting.

816
00:42:14.800 --> 00:42:17.760
<v Speaker 3>Or started she started. I have to say the fact that.

817
00:42:17.679 --> 00:42:21.880
<v Speaker 2>You never clean fasted before meant you weren't truly fasting,

818
00:42:22.519 --> 00:42:27.480
<v Speaker 2>not from like a metabolic standpoint, because if you were

819
00:42:27.599 --> 00:42:32.119
<v Speaker 2>taking in energy during your fast, then your body had

820
00:42:32.159 --> 00:42:37.800
<v Speaker 2>no reason to dip into your fat stores for energy,

821
00:42:38.400 --> 00:42:41.920
<v Speaker 2>and you were not keeping your insulin low and you know,

822
00:42:42.000 --> 00:42:48.199
<v Speaker 2>so basically what you were doing prior to coming back

823
00:42:48.320 --> 00:42:54.440
<v Speaker 2>to you know, Amsterdam and starting if again is you

824
00:42:54.480 --> 00:42:58.079
<v Speaker 2>are now fasting for the first time, and before that

825
00:42:58.239 --> 00:43:02.159
<v Speaker 2>you were doing a low calorie diet. And because of

826
00:43:02.199 --> 00:43:04.280
<v Speaker 2>the way you were doing that, it's going to take

827
00:43:04.320 --> 00:43:07.559
<v Speaker 2>your body time to like you're a brand new faster.

828
00:43:08.320 --> 00:43:11.639
<v Speaker 2>And this is why we tell people during the fast start,

829
00:43:12.000 --> 00:43:14.639
<v Speaker 2>follow one of the fast start I want to call

830
00:43:14.679 --> 00:43:20.599
<v Speaker 2>them programs, what do you call them? In the book protocols, Yeah, protocols, plans, protocols, yes, aproach.

831
00:43:20.960 --> 00:43:23.599
<v Speaker 2>So you know, it sounds like you're kind of doing

832
00:43:23.679 --> 00:43:26.119
<v Speaker 2>a little bit of this, a little bit that, But

833
00:43:26.400 --> 00:43:28.320
<v Speaker 2>really you want to work through the system so that

834
00:43:28.400 --> 00:43:33.719
<v Speaker 2>your body has time to become metabolically adapted to be

835
00:43:33.760 --> 00:43:36.480
<v Speaker 2>able to flip over into fat burning. That's not going

836
00:43:36.559 --> 00:43:39.239
<v Speaker 2>to happen in three weeks likely, especially if you had

837
00:43:39.239 --> 00:43:43.599
<v Speaker 2>three months of just all day eating, and then once

838
00:43:43.679 --> 00:43:47.239
<v Speaker 2>that happens, that's when your body starts shifting into fat burning.

839
00:43:47.280 --> 00:43:49.760
<v Speaker 2>That's when we see fat loss. So we would never

840
00:43:50.039 --> 00:43:52.800
<v Speaker 2>expect anybody to see the scale moving in three weeks,

841
00:43:52.800 --> 00:43:55.400
<v Speaker 2>and in some cases it can actually go up a

842
00:43:55.440 --> 00:43:58.800
<v Speaker 2>little bit. It did for me. I gained eight pounds

843
00:43:58.800 --> 00:44:02.880
<v Speaker 2>over my first six weeks of intermint fasting. So just

844
00:44:02.920 --> 00:44:05.800
<v Speaker 2>give it time. It's not going to happen fast, but

845
00:44:06.199 --> 00:44:08.599
<v Speaker 2>give your body time to adapt to the clean fast

846
00:44:08.960 --> 00:44:11.440
<v Speaker 2>to get your body shifting into fat burning, and you

847
00:44:11.480 --> 00:44:14.159
<v Speaker 2>will get there. And then as far as switching up

848
00:44:14.320 --> 00:44:17.639
<v Speaker 2>your protocols each day, here's what I would suggest. I

849
00:44:17.719 --> 00:44:20.800
<v Speaker 2>have a varied work schedule home in life, they don't match.

850
00:44:21.119 --> 00:44:24.440
<v Speaker 2>When I eat each day is not the same from

851
00:44:24.519 --> 00:44:27.679
<v Speaker 2>day to day. Rather than saying I'm going to do

852
00:44:27.760 --> 00:44:29.960
<v Speaker 2>eighteen six or I'm going to do twenty four, I'm

853
00:44:30.000 --> 00:44:33.960
<v Speaker 2>going to do nineteenth five. Take the fast out of

854
00:44:34.000 --> 00:44:37.960
<v Speaker 2>the equation. Don't even worry about the fast. Look at

855
00:44:37.960 --> 00:44:41.519
<v Speaker 2>that day based off of your work schedule, life schedule, whatever.

856
00:44:42.119 --> 00:44:46.119
<v Speaker 2>Settle into a boundary of I'm going to have a

857
00:44:46.159 --> 00:44:49.119
<v Speaker 2>five hour eating window today, and then look ahead at

858
00:44:49.159 --> 00:44:52.679
<v Speaker 2>your day and say, okay, today, realistically, I can close

859
00:44:52.719 --> 00:44:55.679
<v Speaker 2>my window it's seven pm, and then don't open your

860
00:44:55.719 --> 00:45:00.239
<v Speaker 2>window prior to two pm, and that is setting you

861
00:45:00.320 --> 00:45:03.599
<v Speaker 2>up for a very consistent eating window. If you are

862
00:45:03.679 --> 00:45:06.280
<v Speaker 2>satisfied and full and you're done at six pm, go

863
00:45:06.320 --> 00:45:08.440
<v Speaker 2>ahead and close your window. You had a four hour window.

864
00:45:09.039 --> 00:45:11.559
<v Speaker 2>If you need the full five hours, use the full

865
00:45:11.639 --> 00:45:16.360
<v Speaker 2>five hours. But just settle in that way, using your

866
00:45:16.360 --> 00:45:18.760
<v Speaker 2>body as a guide for when you've had enough within

867
00:45:18.800 --> 00:45:22.519
<v Speaker 2>that timeframe. And that just me. That's I think that

868
00:45:22.599 --> 00:45:26.119
<v Speaker 2>eliminates a lot of the confusion with trying to work

869
00:45:26.159 --> 00:45:29.760
<v Speaker 2>a window in around your work schedules. If they're buried

870
00:45:30.000 --> 00:45:31.880
<v Speaker 2>and congratulations on clean fasting.

871
00:45:32.320 --> 00:45:35.159
<v Speaker 1>Yes, absolutely, And I wanted to address on one sentence

872
00:45:35.159 --> 00:45:37.599
<v Speaker 1>in there, you're talking about how what you did before

873
00:45:37.639 --> 00:45:39.800
<v Speaker 1>you were not really fasting because you were having bond

874
00:45:39.840 --> 00:45:42.000
<v Speaker 1>broth and cappuccinos in the morning. And then he said,

875
00:45:42.159 --> 00:45:45.840
<v Speaker 1>yet I still lost weight, And of course you did,

876
00:45:45.880 --> 00:45:48.679
<v Speaker 1>because we can lose weight lots and lots of ways.

877
00:45:48.719 --> 00:45:51.079
<v Speaker 1>Like I think back, you remember me talking about earlier

878
00:45:51.079 --> 00:45:52.360
<v Speaker 1>in this episode, how I took.

879
00:45:52.199 --> 00:45:55.800
<v Speaker 3>Finnermine, which crushed my appetite. I was not fasting.

880
00:45:56.119 --> 00:45:59.400
<v Speaker 1>I was eating tiny little amounts of food and beverages

881
00:45:59.440 --> 00:46:03.119
<v Speaker 1>all throughout the day, all the time. I was basically

882
00:46:03.360 --> 00:46:06.679
<v Speaker 1>extreme low calorie dieting, and I did lose weight. Right

883
00:46:07.039 --> 00:46:10.039
<v Speaker 1>As long as I kept to that extreme low calorie dieting,

884
00:46:10.880 --> 00:46:13.400
<v Speaker 1>the weight stayed off. When I realized I felt like

885
00:46:13.480 --> 00:46:16.400
<v Speaker 1>crap having those diet pills and stopped taking them, I

886
00:46:16.440 --> 00:46:18.320
<v Speaker 1>gained fifty pounds in eighteen months.

887
00:46:18.599 --> 00:46:19.920
<v Speaker 3>The weight just flew right on.

888
00:46:20.840 --> 00:46:22.880
<v Speaker 1>And you think about that, you were gone for three months,

889
00:46:22.920 --> 00:46:24.800
<v Speaker 1>you gain twenty pounds in three months.

890
00:46:25.079 --> 00:46:28.119
<v Speaker 3>That's what happens when we're doing a low calorie diet.

891
00:46:28.159 --> 00:46:31.679
<v Speaker 1>Whether it's because you're accidentally not fast and clean, or

892
00:46:31.719 --> 00:46:33.920
<v Speaker 1>you're taking thinner mean like I was, or whatever it is,

893
00:46:34.679 --> 00:46:38.880
<v Speaker 1>glp ones, whatever, that low calorie diet is when you

894
00:46:38.920 --> 00:46:41.800
<v Speaker 1>stop doing it, you gain weight so quickly. Like I said,

895
00:46:41.840 --> 00:46:44.960
<v Speaker 1>fifty pounds in eighteen months for me, and then I

896
00:46:45.039 --> 00:46:47.079
<v Speaker 1>was all screwed up. That's when I really started gaining

897
00:46:47.079 --> 00:46:49.559
<v Speaker 1>a lot of weight until I ended up obese. And

898
00:46:49.679 --> 00:46:54.519
<v Speaker 1>so it wasn't until fasting. Now fast and clean living

899
00:46:54.519 --> 00:46:58.360
<v Speaker 1>the intermitt infesting lifestyle, I have healed my metabolism and

900
00:46:58.400 --> 00:47:01.239
<v Speaker 1>I'm able to keep the weight off. But as Sherry said,

901
00:47:01.239 --> 00:47:03.559
<v Speaker 1>we don't expect weight loss in the first month, and

902
00:47:03.599 --> 00:47:07.000
<v Speaker 1>you've got to really give your body some time for

903
00:47:07.039 --> 00:47:10.000
<v Speaker 1>your metabolic rate to even out all of that. So

904
00:47:10.599 --> 00:47:13.079
<v Speaker 1>keep going. You've got this.

905
00:47:14.599 --> 00:47:16.920
<v Speaker 2>All right. So before we get to the tweak of

906
00:47:16.920 --> 00:47:18.159
<v Speaker 2>the week, I just want to take a minute to

907
00:47:18.199 --> 00:47:20.679
<v Speaker 2>tell you about a device that is a lifesaver in

908
00:47:20.719 --> 00:47:23.440
<v Speaker 2>my household. My husband, I prefer to sleep at very

909
00:47:23.480 --> 00:47:26.239
<v Speaker 2>different temperatures, and I have learned that my body prefers

910
00:47:26.280 --> 00:47:28.960
<v Speaker 2>different temperatures over the course of the night. When I

911
00:47:28.960 --> 00:47:31.000
<v Speaker 2>go to bed, I'm always freezing, but then I wake

912
00:47:31.079 --> 00:47:33.000
<v Speaker 2>up in the middle of the night hot, but come

913
00:47:33.039 --> 00:47:37.719
<v Speaker 2>morning around six am, I get even hotter. And having

914
00:47:37.800 --> 00:47:41.679
<v Speaker 2>a dual zone bedjet, which where I can customize and

915
00:47:41.760 --> 00:47:45.960
<v Speaker 2>schedule our own sleeping temperatures. Even setting up bio rhythms

916
00:47:46.239 --> 00:47:48.960
<v Speaker 2>has been a huge lifesaver for us. This is just

917
00:47:49.000 --> 00:47:51.199
<v Speaker 2>a device that you plug in under your bed and

918
00:47:51.239 --> 00:47:54.840
<v Speaker 2>it blows air up through a special sheet to each

919
00:47:54.880 --> 00:47:57.360
<v Speaker 2>side of the bed and you get to set your

920
00:47:57.360 --> 00:48:01.119
<v Speaker 2>own temperature. It is clinically proven by to improve sleep.

921
00:48:01.639 --> 00:48:04.159
<v Speaker 2>My husband and I have noticed a big improvement in

922
00:48:04.159 --> 00:48:06.760
<v Speaker 2>the quality of our sleep once we added it. It

923
00:48:06.840 --> 00:48:10.079
<v Speaker 2>removes body moisture and sweat from the bed. My husband

924
00:48:10.239 --> 00:48:15.239
<v Speaker 2>is the sweatiest sleeper. It is gross. He does not

925
00:48:15.320 --> 00:48:19.079
<v Speaker 2>sleep sweaty anymore. We are also saving energy costs because

926
00:48:19.079 --> 00:48:21.239
<v Speaker 2>we don't have to heat and cool the entire house

927
00:48:21.280 --> 00:48:24.039
<v Speaker 2>while sleeping just to keep our bedroom at the preferred

928
00:48:24.079 --> 00:48:27.360
<v Speaker 2>temperature for sleeping. It's been a life saver year round.

929
00:48:27.760 --> 00:48:30.159
<v Speaker 2>We have noticed the benefits in the winter and in

930
00:48:30.199 --> 00:48:32.840
<v Speaker 2>the heat of the summer, and anytime that I travel,

931
00:48:32.960 --> 00:48:35.119
<v Speaker 2>like when I went to Gin's last week, or on

932
00:48:35.199 --> 00:48:37.400
<v Speaker 2>the weekends for work where I stay with a friend.

933
00:48:37.840 --> 00:48:41.280
<v Speaker 2>I miss my bedget so much. So if you are

934
00:48:41.320 --> 00:48:44.760
<v Speaker 2>tired of sleeping hot or cold, or your partner and

935
00:48:44.760 --> 00:48:48.559
<v Speaker 2>you just can't decide on a comfortable thermostat temperature for sleeping.

936
00:48:49.079 --> 00:48:53.360
<v Speaker 2>Stop the arguing, get yourself a Bedget it's just amazing.

937
00:48:53.400 --> 00:48:55.119
<v Speaker 2>I don't know how we live so long without it.

938
00:48:55.199 --> 00:48:57.199
<v Speaker 2>So I have a link in the show notes for

939
00:48:57.239 --> 00:49:00.280
<v Speaker 2>this episode, or you can always go to fast feast

940
00:49:00.320 --> 00:49:04.119
<v Speaker 2>dot com slash Sherry that's sah er I and you

941
00:49:04.159 --> 00:49:05.840
<v Speaker 2>can find a link there to check it out.

942
00:49:06.440 --> 00:49:08.599
<v Speaker 3>Yeah, it's miserable to sleep at the wrong temperature.

943
00:49:08.760 --> 00:49:09.320
<v Speaker 2>It really is.

944
00:49:09.480 --> 00:49:11.840
<v Speaker 1>I woke up this morning really hot because my thermostat

945
00:49:12.159 --> 00:49:15.159
<v Speaker 1>turned off. Got a service call, so I'm going to

946
00:49:15.239 --> 00:49:16.800
<v Speaker 1>come in and look at it. But I was like,

947
00:49:16.840 --> 00:49:20.199
<v Speaker 1>why am I so hot? I need a bedjet Sherry.

948
00:49:20.280 --> 00:49:22.760
<v Speaker 2>Well, you know what's funny is I can tell when

949
00:49:22.760 --> 00:49:24.199
<v Speaker 2>my husband gets out of bed to go to work

950
00:49:24.239 --> 00:49:27.440
<v Speaker 2>in the middle of the night because I get freezing.

951
00:49:28.039 --> 00:49:31.360
<v Speaker 2>Oh he is so hot. My husband puts out so

952
00:49:31.519 --> 00:49:36.360
<v Speaker 2>much energy that he makes me warmer in the bed.

953
00:49:36.719 --> 00:49:38.280
<v Speaker 2>But I will wake up and all of a sudden,

954
00:49:38.280 --> 00:49:41.239
<v Speaker 2>I'll be freezing and I'll ask him later like what

955
00:49:41.320 --> 00:49:43.159
<v Speaker 2>time did you get up? And he'll tell me and

956
00:49:43.239 --> 00:49:45.599
<v Speaker 2>usually within about twenty to thirty minutes of him getting

957
00:49:45.599 --> 00:49:48.599
<v Speaker 2>out of the bed, you're cold. I'm cold, and I

958
00:49:48.679 --> 00:49:50.679
<v Speaker 2>sleep with my little remote from my bedjet in the

959
00:49:50.719 --> 00:49:54.360
<v Speaker 2>bed and I just tick notch up the temperature a

960
00:49:54.360 --> 00:49:56.599
<v Speaker 2>couple degrees and then I'm back to sleep.

961
00:49:56.960 --> 00:50:01.199
<v Speaker 1>Awesome fy. So well, time for our tweak of the week.

962
00:50:01.440 --> 00:50:03.960
<v Speaker 1>You know, I always say tweak it till it's easy.

963
00:50:04.039 --> 00:50:05.920
<v Speaker 1>But the tweak that works for me might not be

964
00:50:05.960 --> 00:50:08.440
<v Speaker 1>the one that works for you. That's why it's super

965
00:50:08.440 --> 00:50:12.000
<v Speaker 1>helpful to hear how other intermittent fasters are making intermittent

966
00:50:12.039 --> 00:50:13.159
<v Speaker 1>fasting work for them.

967
00:50:13.679 --> 00:50:15.599
<v Speaker 3>This is from Angela in Omaha.

968
00:50:15.960 --> 00:50:18.920
<v Speaker 1>Angela says, I struggle to stop eating when I am

969
00:50:18.960 --> 00:50:21.599
<v Speaker 1>satisfied in my window. I came up with a new

970
00:50:21.679 --> 00:50:23.960
<v Speaker 1>visualization that is helping me that I wanted to share

971
00:50:24.000 --> 00:50:27.360
<v Speaker 1>with others. We would never overfill our gas tank in

972
00:50:27.360 --> 00:50:31.679
<v Speaker 1>our cars. It would be terrible to have gasoline overflowing everywhere.

973
00:50:32.239 --> 00:50:35.519
<v Speaker 1>Why then do we overfill our body's gas tank. I

974
00:50:35.559 --> 00:50:38.559
<v Speaker 1>hate the idea of waste and the environmental impact of

975
00:50:38.639 --> 00:50:42.239
<v Speaker 1>gas flowing everywhere, so this idea has helped me try

976
00:50:42.280 --> 00:50:45.760
<v Speaker 1>to avoid waste and overfilling myself. Thanks for all you

977
00:50:45.800 --> 00:50:46.239
<v Speaker 1>both do.

978
00:50:46.360 --> 00:50:49.639
<v Speaker 2>I love the podcast and Angela, that is an amazing

979
00:50:49.679 --> 00:50:54.360
<v Speaker 2>analogy that is almost verbatim and analogy that I use

980
00:50:54.440 --> 00:50:56.719
<v Speaker 2>in the community. People said, well, I hate to throw

981
00:50:56.719 --> 00:51:00.280
<v Speaker 2>away food. It's so wasteful, and I'm like, you know,

982
00:51:00.559 --> 00:51:04.360
<v Speaker 2>that's like over inflating your tires in your car so

983
00:51:04.400 --> 00:51:06.599
<v Speaker 2>that you don't have to inflate them a year from now,

984
00:51:06.800 --> 00:51:10.840
<v Speaker 2>or you know, like you said, letting gas overflow because

985
00:51:10.880 --> 00:51:14.239
<v Speaker 2>you want it so full, but then it's just a waste.

986
00:51:14.559 --> 00:51:17.119
<v Speaker 2>And it's the same with our bodies. Once you're satisfied,

987
00:51:17.159 --> 00:51:20.760
<v Speaker 2>you're satisfied, you don't need any more. So well, we'd

988
00:51:20.800 --> 00:51:23.280
<v Speaker 2>love to leave you with inspiration or motivational quotes, and

989
00:51:23.320 --> 00:51:26.039
<v Speaker 2>this week we have a quote from Janet in College Station,

990
00:51:26.239 --> 00:51:30.679
<v Speaker 2>Texas and the quote is from Nick Saban, a former

991
00:51:30.800 --> 00:51:33.920
<v Speaker 2>head coach for Alabama football. The quote is, there are

992
00:51:34.000 --> 00:51:37.840
<v Speaker 2>two pains in life. There's the pain of discipline and

993
00:51:37.920 --> 00:51:41.280
<v Speaker 2>the pain of disappointment. If you can handle the pain

994
00:51:41.320 --> 00:51:44.440
<v Speaker 2>of discipline, then you'll never have to deal with the

995
00:51:44.480 --> 00:51:48.760
<v Speaker 2>pain of disappointment. And I just think that is so powerful.

996
00:51:49.039 --> 00:51:54.199
<v Speaker 3>Discipline is required, right, anything worth doing, flossing your teeth,

997
00:51:54.760 --> 00:51:58.559
<v Speaker 3>anything that's good for you. Thanks so much for listening today.

998
00:51:58.840 --> 00:52:00.480
<v Speaker 1>We would love to have you join us and the

999
00:52:00.519 --> 00:52:03.400
<v Speaker 1>Delayed on Tonight community where you can interact with both

1000
00:52:03.480 --> 00:52:07.239
<v Speaker 1>me and Sherry, plus the most supportive bunch of intermittent

1001
00:52:07.280 --> 00:52:12.400
<v Speaker 1>fasters you'll find anywhere. Go to Jenstevens dot com slash

1002
00:52:12.440 --> 00:52:13.760
<v Speaker 1>community to join us.

1003
00:52:14.360 --> 00:52:17.239
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite

1004
00:52:17.239 --> 00:52:20.079
<v Speaker 2>podcast app, and if you haven't already, please leave us

1005
00:52:20.079 --> 00:52:23.440
<v Speaker 2>a five star review that helps new listeners find the show,

1006
00:52:23.599 --> 00:52:25.039
<v Speaker 2>and we really appreciate it.

1007
00:52:25.719 --> 00:52:29.119
<v Speaker 1>We are a community driven podcast, so to submit your

1008
00:52:29.280 --> 00:52:33.239
<v Speaker 1>success stories, your questions, your favorite tweak it till It's Easy, moments,

1009
00:52:33.599 --> 00:52:35.960
<v Speaker 1>or anything else you want us to share on the podcast,

1010
00:52:36.320 --> 00:52:41.400
<v Speaker 1>go to Fast Feast Repeat dot com slash submit and

1011
00:52:41.440 --> 00:52:43.400
<v Speaker 1>then listen each week to see if we share your

1012
00:52:43.400 --> 00:52:45.519
<v Speaker 1>submission or answer your question.

1013
00:52:46.000 --> 00:52:48.119
<v Speaker 2>Until next week. Thanks for listening