Episode 71: Bad Breath While Fasting, Starvation Mode vs. Adaptation, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only, and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's Sherry?
<v Speaker 3>I am doing great.
<v Speaker 1>I almost called it Fast Feast Repeat Intermittent Fasting Stories
<v Speaker 1>for Life. My brain I wasn't really paying attention, and
<v Speaker 1>I'm like, wait a minute, that's not what it is.
<v Speaker 1>I was like an autopilot.
<v Speaker 2>I actually think somebody in the podcast said they were
<v Speaker 2>listening to the Fast Feast repeat intermittent Fasting stories or something.
<v Speaker 3>They weren't it kind of like that. Yeah.
<v Speaker 2>I had to read it like twice. But when I
<v Speaker 2>read it again, I think she missed the end. Oh
<v Speaker 2>okay and there because she went on to say something
<v Speaker 2>like I'm enjoying them both or something, and I was like, okay.
<v Speaker 3>Well now I said it. You know how you're just
<v Speaker 3>reading and you're kind of.
<v Speaker 1>Like the brain's thinking about something else.
<v Speaker 3>Well, you're just taking it in. And then I was
<v Speaker 3>like reading.
<v Speaker 2>I was like a haha, And then I was like
<v Speaker 2>wait a minute, and I had to go back up
<v Speaker 2>and read it again.
<v Speaker 1>Yeah, so and your brain fills in what it thinks
<v Speaker 1>it should say. Yeah that is true.
<v Speaker 3>Yeah, that is absolutely true.
<v Speaker 1>I just wanted to take a moment to say, oh,
<v Speaker 1>my gosh, the hurricanes her everybody in North Carolina. It
<v Speaker 1>is just I can't believe. You know, I grew up
<v Speaker 1>in the mountains of Virginia and that terrain, like we
<v Speaker 1>were in the Appalachian region and the terrain is very
<v Speaker 1>familiar to me. We lived on the side of a
<v Speaker 1>hill and there was a creek bed, and I just
<v Speaker 1>am like I could just imagine.
<v Speaker 3>Yeah, it's so devastating.
<v Speaker 2>I was chatting with my parents last night and we
<v Speaker 2>stayed last year on Lake Kentucky just it's kind of
<v Speaker 2>right on the Kentucky Tennessee border, and we had rented
<v Speaker 2>a house, an Airbnb house, and at that point, the
<v Speaker 2>water level was really low, and like the house we
<v Speaker 2>rented had a boat dock, but there was no water
<v Speaker 2>up to the boat dock, so it was kind of
<v Speaker 2>on a back slough. And so I was like, you know,
<v Speaker 2>at the time, we were kind of laughing and we
<v Speaker 2>were like, well, it's a good thing we didn't bring
<v Speaker 2>a boat with us because we were not going to
<v Speaker 2>get a boat in and out of here. And I
<v Speaker 2>just thought I had this thought yesterday. My husband works
<v Speaker 2>here in Alabama on a lake that's off the Tennessee River,
<v Speaker 2>and he was time about how full the lake was
<v Speaker 2>and how the well it's the Tennessee Valley Power whatever,
<v Speaker 2>they allowed more water to come into the lake to try.
<v Speaker 1>To help uproars. That makes sense.
<v Speaker 2>So he was talking about how full the lake was,
<v Speaker 2>and that made me think of Lake Kentucky, and I
<v Speaker 2>was like, huh, I bet there's plenty of water to
<v Speaker 2>that house this time right.
<v Speaker 1>Now, because even Augusta, Augusta was hit with one hundred
<v Speaker 1>mile an hour wind.
<v Speaker 3>Well, so that's the last time.
<v Speaker 2>My dad he was talking about in North Carolina and
<v Speaker 2>maybe like parts of Kentucky and Virginia and stuff. And
<v Speaker 2>I said, you know, nobody's really talking about the devastation
<v Speaker 2>that happened on the eastern side of Georgia, right And
<v Speaker 2>so I was telling him some of the stuff you
<v Speaker 2>were telling me, and some of the pictures you had
<v Speaker 2>shared me, And how you know there was no power
<v Speaker 2>And I said, for some reason, you know, I guess, well.
<v Speaker 3>Down trees and houses uprooted, and.
<v Speaker 1>It was terrible what happened in Augusta. This was the
<v Speaker 1>worst natural disaster to ever hit Augusta. That's what they're saying.
<v Speaker 1>Like my friend that somebody I taught. It was a teacher.
<v Speaker 1>She was a teacher, and I taught her in the
<v Speaker 1>Gifted endorsement class when I was teaching the Gift endorsement
<v Speaker 1>class for other teachers. And I also taught her niece,
<v Speaker 1>who was a gifted student. Her entire roof blew off
<v Speaker 1>and landed in her front yard and like Alison, my
<v Speaker 1>sister and her husband are here because they haven't had
<v Speaker 1>any power. Like it's been a week and they hadn't
<v Speaker 1>had power. So they're here staying in our condo. And
<v Speaker 1>like almost everybody I know had multiple trees on their
<v Speaker 1>house and cars. Like our house in Augusta that we
<v Speaker 1>lived in before we moved here has a tree through
<v Speaker 1>the roof.
<v Speaker 3>Oh does it?
<v Speaker 1>I wonder, our neighbor across the street said, because I
<v Speaker 1>texted her to see if she was okay. And their
<v Speaker 1>house didn't get hit, but our old house got had
<v Speaker 1>a tree through the roof. And all the trees in
<v Speaker 1>the front yard fell.
<v Speaker 3>Down, Oh my gosh, all of them.
<v Speaker 1>Yeah, Like and I can say that seventy percent of
<v Speaker 1>the trees fell down in some place.
<v Speaker 3>Oh my gosh.
<v Speaker 1>Like Augusta has really been digging. Some people still don't
<v Speaker 1>have power and so but it's still the loss of
<v Speaker 1>life is not like it was in the mountains, and
<v Speaker 1>so it's yes, Augusta is going to be recovering from
<v Speaker 1>this for a while. But the loss, yes, there was
<v Speaker 1>loss of life and that's terrible, but it wasn't like
<v Speaker 1>the loss of life from the flooding in the mountains
<v Speaker 1>and anyway, my heart goes out to everyone who's affected,
<v Speaker 1>and you know, you never think it's the people who
<v Speaker 1>are inland, like here we are on the ga. I
<v Speaker 1>was thinking, if we ever have a problem, we're going
<v Speaker 1>to go to Augusta. And Augusta was just hit so hard.
<v Speaker 1>But let's you know, get gas ahead of time, getting
<v Speaker 1>stuff ahead of time, and you want to.
<v Speaker 2>Be I was just going to say that, you know,
<v Speaker 2>I don't think we spend enough time on emergency preparedness because.
<v Speaker 1>People were looking for gas. There was no gait and
<v Speaker 1>unless you had cash you could I mean people, you
<v Speaker 1>need cash, you need exactly you need gas, You need
<v Speaker 1>food that you can eat with a can open it
<v Speaker 1>with a handheld can opener. And so it made me
<v Speaker 1>really think about, you know, getting prepared for you know what,
<v Speaker 1>could you just never know what you have a natural.
<v Speaker 2>Disaster or I mean, God forbid, like our whole internet
<v Speaker 2>network gets taken out for some reason, cell phone towers
<v Speaker 2>get hacked or something. I like, I don't even know
<v Speaker 2>how all that.
<v Speaker 1>Works, but you know that all iPhones beyond a certain
<v Speaker 1>point and if you're running iOS eighteen and beyond, you
<v Speaker 1>can get on satellite satellite. Yes, I did learn that.
<v Speaker 1>That's one thing that I saw. So I'm like really
<v Speaker 1>working on getting prepared. Like we don't have a generator,
<v Speaker 1>but we live on the coast, so we're we're like, okay,
<v Speaker 1>it's time for us to really get get prepared. And huh,
<v Speaker 1>it's scary to think about that. Like I said, I
<v Speaker 1>wanted to say, for everybody who's listening, I'm so sorry.
<v Speaker 1>It's it's just it's all through the whole path of
<v Speaker 1>these storms. It's just heartbreaking stories. But what makes my
<v Speaker 1>heart feel good is how everyone has helped. Like I
<v Speaker 1>was just getting ready to my husband, they couldn't get
<v Speaker 1>out of their house. They were stuck. They live on
<v Speaker 1>a on a gravel road and there were trees down,
<v Speaker 1>so many trees from one end of the road to
<v Speaker 1>the other. Like they were trapped. They live in rural area.
<v Speaker 1>But the neighbors all got together and did it. They
<v Speaker 1>just did it. They worked together.
<v Speaker 2>That's what impressed me when my house got hit, my
<v Speaker 2>whole neighborhood got hit by that tornado in twenty eighteen,
<v Speaker 2>is like, yeah, there were luckily we weren't trapped in
<v Speaker 2>our house. I mean, we were so close, but there
<v Speaker 2>were trees that fell on and on both sides of
<v Speaker 2>the house and one like kind of on our front step.
<v Speaker 2>But we were able to get out. Yeah, but there
<v Speaker 2>were people who could not get out of their house
<v Speaker 2>right and worse than that, emergency people could not get
<v Speaker 2>in because there were so many. We were on the
<v Speaker 2>back side of a mountain and on the other side
<v Speaker 2>of it is the water was the water was a lake,
<v Speaker 2>and so people couldn't get in. People could get out,
<v Speaker 2>and so you know, you had crews hiking in and whatever.
<v Speaker 2>But it was good Samaritans and just people who lived
<v Speaker 2>locally who had you know, heavy equipment and machinery that
<v Speaker 2>could go in there and start moving trees out.
<v Speaker 3>Of the neighbors, helping neighbors and yeah, and so it
<v Speaker 3>is good. I was actually thinking about that in the
<v Speaker 3>shower this morning.
<v Speaker 2>That imagine what we could do if, like all the
<v Speaker 2>good will that people put towards others during emergencies, if
<v Speaker 2>we just did that every day.
<v Speaker 3>Yeah, so I think so anyways.
<v Speaker 2>Well, it's make you celebrate sho's make you take stock
<v Speaker 2>of life, and it does diorities and what's important. So
<v Speaker 2>we have a weekly celebration from Katie and Tennessee. She said, Hi,
<v Speaker 2>Jen and Cherry, I look forward each week to your
<v Speaker 2>podcast dropping. I feel like we're friends now haha. And
<v Speaker 2>I look forward to getting motivation and advice. I dabbled
<v Speaker 2>in aya for a bit, but I really committed in
<v Speaker 2>January of twenty twenty four when I read Fast Fees
<v Speaker 2>Repeat twenty eight day Fast Start. It really helped me
<v Speaker 2>to see myself as an interment and faster, not a
<v Speaker 2>dieter trying something for a period of time. My success
<v Speaker 2>story really comes from my family, three boys and a husband,
<v Speaker 2>supporting me and learning about my new lifestyle. What really
<v Speaker 2>sticks out is the day my thirteen year old said, yay, mom,
<v Speaker 2>fasting is just like a habit for you now. He
<v Speaker 2>said it nonchalantly, but boy, it was big for me.
<v Speaker 2>I thought, yes, you're right, son, It's something I do
<v Speaker 2>now without thinking twice about it. I really do fast,
<v Speaker 2>feast and repeat, and I love that.
<v Speaker 3>We talked about that a lot.
<v Speaker 2>There is a turning point where you go from like oh,
<v Speaker 2>I can't eat because I'm doing intermint fasting, or I
<v Speaker 2>can't have that right now because I'm I'm you know,
<v Speaker 2>I'm fasting, to where you're just like i'm fasting. It's
<v Speaker 2>just what you do not eating. You don't have to
<v Speaker 2>think about it. It's not a decision.
<v Speaker 1>The minute you go from I can't to i'm not
<v Speaker 1>is the powerful switch. Because I remember early on struggling
<v Speaker 1>with that I can't have a chicken biscuit because I'm fasting.
<v Speaker 1>I can't have that. But it sounds like now I'm
<v Speaker 1>not eating right now, and then other people are like,
<v Speaker 1>we more worried for you, like, oh, I'm sorry you can't.
<v Speaker 1>I'm like, well, i'm not. I don't want to have it.
<v Speaker 1>I can't, you know, I don't want to feel bad.
<v Speaker 1>I'm going to feel better if I don't have it
<v Speaker 1>than if I do well.
<v Speaker 2>And somebody said in the community recently that they were
<v Speaker 2>relatively new I don't know how far along they were,
<v Speaker 2>or maybe a month into their you know, fasting lifestyle,
<v Speaker 2>and they had something coming up for like three days
<v Speaker 2>where it was like a lunch like a work event
<v Speaker 2>or something, and they were going to be having lunch
<v Speaker 2>and dinner provided at this and she didn't know how
<v Speaker 2>to explain to people that she felt like she had
<v Speaker 2>to eat lunch because she didn't know how to explain
<v Speaker 2>to people that she was fasting, and I said, all
<v Speaker 2>you have to say is I am an intermittent faster.
<v Speaker 2>I don't eat at this time of day. Yeah, And
<v Speaker 2>she was really just like, oh my gosh. It really
<v Speaker 2>is that simple, isn't it. Yeah, And I think we
<v Speaker 2>really do try to over complicate things, right. It's like, truly,
<v Speaker 2>you are fasting or you are feasting. There's one or
<v Speaker 2>the other, and that's just what you do, and that's
<v Speaker 2>who you are.
<v Speaker 3>You're a faster who fasts have to do.
<v Speaker 1>I said, it's not a dirty little secret, and you
<v Speaker 1>don't have to disclose it. You could say I'm not
<v Speaker 1>eating right now, I don't eat lunch, just whatever, and
<v Speaker 1>you don't have to explain why. It's like, I'm not
<v Speaker 1>eating right now. But I always tell people. But if
<v Speaker 1>you're not confident that people will respond and just say, yeah,
<v Speaker 1>I'm not gonna eat now, I'm gonna eat later, and
<v Speaker 1>that is true.
<v Speaker 3>Uh huh, I'll eat later.
<v Speaker 1>I don't want to eat right now. I'm just not
<v Speaker 1>hungry at this time of day. Whatever it is, tell
<v Speaker 1>them as much as little as you want. But I
<v Speaker 1>would what I wouldn't do is lie exactly because people
<v Speaker 1>are like, well, just tell them you have a stomach
<v Speaker 1>virus and you can't eat or something.
<v Speaker 3>No, don't tell them that exactly exactly, so you got well.
<v Speaker 2>The thing too, is when you start making excuses, then
<v Speaker 2>people try to find workarounds like, oh, well, I bet
<v Speaker 2>this soup would make your stomach feel better or whatever.
<v Speaker 3>Right, But if you just say.
<v Speaker 2>I don't eat right now, I'm not a lunch eater.
<v Speaker 3>You know.
<v Speaker 2>I tend to eat later in the day. I mean,
<v Speaker 2>even if you don't want to say you're faster, you
<v Speaker 2>just say, oh, I don't. I don't feel best when
<v Speaker 2>I eat it this time of day. I like to
<v Speaker 2>eat later in the day when i'm when I when
<v Speaker 2>my brain doesn't have to be as engaged or whatever,
<v Speaker 2>and just leave it at that. And when you say
<v Speaker 2>I don't.
<v Speaker 3>That's kind of a hard stop. Yeah.
<v Speaker 1>Like, I was shopping with Alison yesterday and she was like, ooh,
<v Speaker 1>this cardigan's so cute, and I said I don't wear cardigans,
<v Speaker 1>and she just looked at me. I was like, I don't.
<v Speaker 1>I don't wear cardigans.
<v Speaker 2>I don't think I've ever seen you at a cardigan
<v Speaker 2>engine because I don't wear cardigans.
<v Speaker 1>I don't like them. I don't see the point of
<v Speaker 1>a cardigan because I just put on a sweater and
<v Speaker 1>then if I'm hot, I take it off. I mean,
<v Speaker 1>it's it's not a big deal. But I don't like cardigans.
<v Speaker 1>I don't wear cardigans. But it's the same thing. I
<v Speaker 1>don't eat lunch. I don't wear cardigans. I don't eat
<v Speaker 1>salmon boom, although I do eat lunch. If fifth, I
<v Speaker 1>want to eat.
<v Speaker 3>Lunch more often than not. You don't eat lunch. I don't.
<v Speaker 1>But I also want people to reconsider not saying the
<v Speaker 1>word fasting. You know, we just said you don't have
<v Speaker 1>to tell them. But I'm a big fan of, you know,
<v Speaker 1>sharing without fear, just because you're planning that seed and
<v Speaker 1>you might assume that people are going to be negative,
<v Speaker 1>but you just say, yeah, I do intermitten fasting, and
<v Speaker 1>then if they start challenging, you just say, oh, well,
<v Speaker 1>you know, I don't want to get into all that.
<v Speaker 1>But really you should just read Delayed on Tonight by
<v Speaker 1>Jen Stevens and she'll explain it. I'm not good at
<v Speaker 1>explaining it. It's okay to tell people, well you don't
<v Speaker 1>want to explain, well, I'm not good at explaining it.
<v Speaker 2>Yeah, and you know people say too, They're like, well,
<v Speaker 2>you know, I don't know if I want them to
<v Speaker 2>know that I'm fasting. And I said, it's not a
<v Speaker 2>dirty little secret.
<v Speaker 1>Right, and you could change it in my life, right, don't.
<v Speaker 3>You don't want to feel bad about being a faster.
<v Speaker 2>No.
<v Speaker 1>I can understand not wanting to defend yourself, because I
<v Speaker 1>no one ever wants to defend yourself. I mean, if
<v Speaker 1>someone's a real jerk and you know they're a jerk,
<v Speaker 1>maybe I wouldn't tell that person.
<v Speaker 2>Well, listen, you don't ever have to defend yourself. You
<v Speaker 2>can always just walk away.
<v Speaker 1>But I also wouldn't tell the person who I already
<v Speaker 1>know is a real jerk. But if it's someone I
<v Speaker 1>care about, I would want to plant that seed for them.
<v Speaker 1>The jerk doesn't deserve it. It's a breakfast.
<v Speaker 2>Well, and then some people will say, well, I don't
<v Speaker 2>like to share with people because what if I'm not successful,
<v Speaker 2>Or they're like, well, I've been doing it for six months,
<v Speaker 2>but I haven't really lost a lot of weight, so
<v Speaker 2>I don't feel like I can tell what I'm doing
<v Speaker 2>because they're going to think it doesn't work. But again,
<v Speaker 2>fasting is always working for you. It's always always working
<v Speaker 2>and you're better. It's cleaning up something, it's healing your
<v Speaker 2>body in some way, even if you know it's not
<v Speaker 2>visible on the outside yet exactly.
<v Speaker 1>So, yeah, we have you know, Fred in our community.
<v Speaker 1>You saw Fred's post from Yes, I did.
<v Speaker 3>That's amazing.
<v Speaker 1>He he posted in the community, fred'spent. He's a long
<v Speaker 1>term miniment and faster. He was one of our moderators
<v Speaker 1>in the Facebook group. And he had what you're more
<v Speaker 1>medical than me, diabetic diabeticpathy. Yeah, he had diabetic retinopathy
<v Speaker 1>and it's completely reversed. Yes, And his when he say his.
<v Speaker 2>Doctor is going to fire him because he doesn't need
<v Speaker 2>him anymore.
<v Speaker 1>He's like, and the doctor said, I've never seen anyone
<v Speaker 1>reverse this ever. And you know, I'm not sure that
<v Speaker 1>Fred has lost all the weight he wanted to lose
<v Speaker 1>or gotten down to you know, a thirty two inch
<v Speaker 1>waist or whatever. But Fred has healed his diabetic retinopathy.
<v Speaker 1>So does fasting work for him? Heck, yeah, it's reversed
<v Speaker 1>a medical condition that his doctor has never seen be
<v Speaker 1>reversed before.
<v Speaker 3>Anyways. That is that is amazing.
<v Speaker 2>And you know, It's interesting while you were talking, I
<v Speaker 2>just typed into Google and I typed in is diabetic retinopathy?
<v Speaker 2>And it popped up with, you know, the suggestion of
<v Speaker 2>reversible and it says currently there is no cure for it,
<v Speaker 2>and the condition is typically irreversible.
<v Speaker 1>Right.
<v Speaker 2>However, maybe they just haven't seen cases like Fred where
<v Speaker 2>they have really changed their you know, bodies and restored
<v Speaker 2>health through intermitten fasting. And so you know, maybe maybe
<v Speaker 2>ten years from now that'll say it is possible to
<v Speaker 2>reverse it. If I imagine, if the damage is too deep, right,
<v Speaker 2>you know, then you're not going to be able to
<v Speaker 2>restore it like your visionless was.
<v Speaker 1>But like, let's imagine you lost zero pounds about you
<v Speaker 1>reversed diabetic retinopathy. Does intermittten fasting work? Why? Yes, exactly, Yeah,
<v Speaker 1>it's just exactly. I talked about this in twenty eight
<v Speaker 1>day fast start day by day, redefine the word works.
<v Speaker 1>There are lots of ways to lose weight, but intermittent
<v Speaker 1>fasting does so much more for you than just what
<v Speaker 1>your weight is doing. Anyway, I just wanted to share that.
<v Speaker 1>So now we have a question from a listener. This
<v Speaker 1>question is from Robin in southern California. She said, Hello,
<v Speaker 1>I am newish to IF and I'm having good success
<v Speaker 1>thus far. My issue is my breath during my fast
<v Speaker 1>and eating window. It is very strong and quite off putting.
<v Speaker 1>I'm breathing through my nose as much as possible, but
<v Speaker 1>when I have to speak to someone it is an
<v Speaker 1>issue and can be embarrassing. For sure, I am brushing
<v Speaker 1>my teeth and tongue fairly often, and that gives me
<v Speaker 1>a short reprieve, but soon thereafter the dragon breath resumes.
<v Speaker 1>I'm committed to clean fastening for the rest of my life,
<v Speaker 1>but I'm wondering if you have tips for getting through
<v Speaker 1>these very significant and awkward times where bad breath recks
<v Speaker 1>the moment. Also wondering if it's possible that when I
<v Speaker 1>reach maintenance well the bad breaths of side. Do you
<v Speaker 1>think as perhaps my body will have finished the majority
<v Speaker 1>of the hard work. Now she's got more. But let's
<v Speaker 1>answer this, ques Cherry. Do you think I have really
<v Speaker 1>bad breath when you're around me? No, and I do
<v Speaker 1>think you have really bad breath either. I just wanted
<v Speaker 1>to put that out there now. I will say there
<v Speaker 1>was a period of.
<v Speaker 2>Time where the way I was eating, and I was,
<v Speaker 2>you know, really playing around because I was struggling with
<v Speaker 2>post COVID harry menopause and my blood sugars were not
<v Speaker 2>behaving correctly, and so I was playing around different eating
<v Speaker 2>styles and this and that. And there was a time
<v Speaker 2>where I think I lost some metabolic flexibility, and I
<v Speaker 2>do not think I was shifting into fat burning. But
<v Speaker 2>once I got back and you know, kind of normalized
<v Speaker 2>everything and started eating the way I normally eat, and
<v Speaker 2>I started shifting back into katosis. I could feel it,
<v Speaker 2>I could taste it, and my husband noticed it. Okay,
<v Speaker 2>but it went away. Yeah, And that's what's gonna happen
<v Speaker 2>to you, Robin, as your body gets well. First of all,
<v Speaker 2>I think a lot a lot of it could be
<v Speaker 2>talks and release. We hear like that when people start
<v Speaker 2>intermitting fasting that they feel like their their body odor
<v Speaker 2>smells different. People say that their urine smells different, your
<v Speaker 2>breath smells different. So I think a lot of that
<v Speaker 2>could be some you know, like some toxin blowoff, But
<v Speaker 2>the majority of it is just key tones, and people
<v Speaker 2>describe it differently. Sometimes people say it's fruity, sometimes people
<v Speaker 2>say it's metallic.
<v Speaker 3>And I'm gonna I'm.
<v Speaker 2>Just gonna say most you're you're gonna smell it stronger
<v Speaker 2>than Ambels is gonna smell it. I mean, it's coming
<v Speaker 2>out under your nose. So unless somebody's right in your face,
<v Speaker 2>I'm gonna guess they're really not noticing your breath.
<v Speaker 1>Okay, A lot is a stood teacher, and no child
<v Speaker 1>ever said your breath is really bad?
<v Speaker 3>Right, and a kid would tell you. They would tell me.
<v Speaker 1>One kid's like you have old lady hands, So I
<v Speaker 1>mean they tell you stuff.
<v Speaker 3>Thank you.
<v Speaker 1>Michelle, her name is Michelle. She was the sweetest little
<v Speaker 1>second grader.
<v Speaker 3>I mean, I'll never forget my daughter.
<v Speaker 1>When she was crack doing so, I was like, I
<v Speaker 1>can see your crack, doctor Stevens. So they would have
<v Speaker 1>told me my breath was bad.
<v Speaker 3>Oh yeah, I mean my daughter when she was young.
<v Speaker 2>My mom was walking up the stairs in front of
<v Speaker 2>us and she said, Grandma, you have a really big butt.
<v Speaker 3>And she's just a kid.
<v Speaker 2>She doesn't mean anything by it. She was just making
<v Speaker 2>an observation that grandma had a big fanny.
<v Speaker 1>But it might not rob and it might just be
<v Speaker 1>you tasting it because.
<v Speaker 3>It's different than what you're used to.
<v Speaker 2>But also as your body gets efficient at using key
<v Speaker 2>tones for energy, you're not gonna yet it's gonna get better.
<v Speaker 2>You're not gonna have that.
<v Speaker 3>Yep. So anyway, go ahead and let's go back, she said.
<v Speaker 1>One thing I'm having difficulty with is good sound sleep.
<v Speaker 1>This is new for me and started since I began.
<v Speaker 1>If I used to sleep very soundly with one to
<v Speaker 1>two bathroom trips in the night, I'm now up several
<v Speaker 1>times and awake approximately every one day two hours. I
<v Speaker 1>don't feel rested upon waking, she said. And I'm not
<v Speaker 1>sure what to do to help in this arena. I'm
<v Speaker 1>wondering if I'm not eating enough during my window, I
<v Speaker 1>normally have two meals, a good sized protein and fiber
<v Speaker 1>filled smoothie, then a good dinner with healthy foods. That
<v Speaker 1>does sound like you're eating enough. You know, that doesn't
<v Speaker 1>sound like that doesn't sound like a tiny little bit.
<v Speaker 1>If you're having a good sized protein and fiber filled
<v Speaker 1>smoothie and a good dinner with healthy foods, that sounds fine.
<v Speaker 1>And she said, very infrequently, a glass of wine or
<v Speaker 1>alcohol closed my window at eight pm sharp. I've been
<v Speaker 1>fast and clean since the beginning of August twenty twenty four,
<v Speaker 1>and I've lost about ten pounds and I have lots
<v Speaker 1>of body recomposition happening. I wonder when she submitted this.
<v Speaker 2>In September, the middle of September.
<v Speaker 1>Okay, so she was just about six weeks.
<v Speaker 3>In, uh huh.
<v Speaker 2>And so again, key tones are very energizing, yes, and
<v Speaker 2>again your body is not really adept at using them yet.
<v Speaker 2>It takes time, and especially after eating, a lot of
<v Speaker 2>people notice that they have key tone blowoff, like excess
<v Speaker 2>key tone energy. And if you're if you're sleeping and
<v Speaker 2>you're resting, that could keep you kind of stirred up. Yeah,
<v Speaker 2>but again that's gonna get better with time.
<v Speaker 1>So both of those things are really key for the
<v Speaker 1>adjustment phase. And one thing that I think is relevant
<v Speaker 1>is that she said her eating window is five to
<v Speaker 1>seven hours daily. So if she's been doing a five
<v Speaker 1>to seven hour window, then about it six weeks would
<v Speaker 1>be that it makes sense that she's just now really
<v Speaker 1>clipped that metabolic switch and she's just now gotten into
<v Speaker 1>deep katosis. And so there's the breath and there's the
<v Speaker 1>not sleeping. Both of those things get better. I did
<v Speaker 1>sleep really, really great last night until I woke up,
<v Speaker 1>I was having a dream that I had to go
<v Speaker 1>teach schoolly kids like I was. I was like back
<v Speaker 1>in the classroom and my principal was tried to assignment.
<v Speaker 1>I was like, why to wait? But that's not normal
<v Speaker 1>for me. But it will get better and you'll sleep
<v Speaker 1>through the night.
<v Speaker 2>You sleep, and I I'm gonna say too that you
<v Speaker 2>know a lot of people when they start pasting you,
<v Speaker 2>your body does need, you know, some extra mineral support
<v Speaker 2>when you start pasting, because especially in the early days,
<v Speaker 2>when you start going to Katosa's, your body starts pulling
<v Speaker 2>extra fluid out and you pee it out, so you're
<v Speaker 2>also peeing out your good minerals. So this is when
<v Speaker 2>a lot of people really start to notice. Most people,
<v Speaker 2>over seventy some percent of people are you know, likely
<v Speaker 2>magnesium deficient. Our food is just not grown the same
<v Speaker 2>way crops or our soil is not rotated correctly when
<v Speaker 2>we farm, and we really deplete the soil of nutrients.
<v Speaker 2>So this is why Jeni are big advocates for taking
<v Speaker 2>magnesium breakthrough it at night time before bed, because mineral
<v Speaker 2>is a calming Magnesium is a calming mineral and it
<v Speaker 2>really helps calm your brain, your body, your your nerves,
<v Speaker 2>your muscles, all of that.
<v Speaker 1>So and then all might could be Watch she's having
<v Speaker 1>to get up more in the night to go to
<v Speaker 1>the bathroom. That you used to it up one to
<v Speaker 1>two times, and now she's up a lot. All that
<v Speaker 1>is just very beginning typical. Everybody's way luid Now. She
<v Speaker 1>went on to say, at the end, most important and
<v Speaker 1>glorious is my joint inflammation is gone, and I have
<v Speaker 1>great energy and a clear mind. What I can't explain
<v Speaker 1>is why my mood has completely changed and I feel
<v Speaker 1>more like myself and in my body than I can
<v Speaker 1>ever remember. What is that attributed to? With the IF process?
<v Speaker 3>Do we know?
<v Speaker 1>Yes, it's the katosis again. Your body has just flipped
<v Speaker 1>the metabolic switch and so you've got the katosis, the
<v Speaker 1>katosis breath, the katosis being awake at night, and you're
<v Speaker 1>going to the bathroom more. But this is all going
<v Speaker 1>to get better, it should, she said, Do we we?
<v Speaker 3>She said?
<v Speaker 1>It's insane how this is so easy. I was not
<v Speaker 1>a dieter, but dedicated to eating well more plant based
<v Speaker 1>in nutrition forward since twenty seventeen when I did my
<v Speaker 1>first whole thirty and learned how powerful food is to
<v Speaker 1>our bodies. Thank you for this podcast and the ability
<v Speaker 1>to connect and ask my questions. Appreciate all you do.
<v Speaker 2>Okay, well, I have a fun fact too that I
<v Speaker 2>don't know if okay, all right, Fasting and katosis upregulates gabba.
<v Speaker 2>Gaba's a hormone. Increased GABA translates to commer moods with
<v Speaker 2>less stress, fear, and anxiety, as well as more balanced
<v Speaker 2>blood sugar can lead to more balanced moods, whereas poor
<v Speaker 2>glycemic control can lead to irritability, anxiety, and worry. So
<v Speaker 2>you have the fasting and katosis and that kind of
<v Speaker 2>clear headed energy that you get from katosis, but you're
<v Speaker 2>also upregulating that really good, feel good hormone GABBA. So
<v Speaker 2>did you know I'm not surprised.
<v Speaker 1>I don't think I knew that specifically, but I am
<v Speaker 1>absolutely not surprised to hear.
<v Speaker 2>Thought that was fascinating and I actually shared two links
<v Speaker 2>and show notes about the effects of internemveasting on brain
<v Speaker 2>metabolism and how glycemic variability impacts mood and.
<v Speaker 3>Quality of life.
<v Speaker 2>Awesome, all right, So we have another question from Jessica
<v Speaker 2>in Columbus, Ohio. She said, Hi, ladies, I'm so so
<v Speaker 2>thankful I came across your books and now your podcast.
<v Speaker 2>Every bit of knowledge is so helpful, a bit of
<v Speaker 2>my backstory and my why before my questions. My dad
<v Speaker 2>was recently diagnosed with pancreatic cancer. I'm sorry to hear that, Jessica.
<v Speaker 2>He went through some genetic testing and was found to
<v Speaker 2>have a genetic mutation which is familial. I myself that
<v Speaker 2>went through the genetic testing, was found to have the
<v Speaker 2>same genetic mutation. This puts me at a higher risk
<v Speaker 2>for breast, ovarian, colon and pancreatic cancer. That was tough
<v Speaker 2>to swallow. So at forty four, I received my first
<v Speaker 2>colonoscopy yay, breast MRI and ovarian ultrasound among other things.
<v Speaker 2>My dad was also diagnosed with Parkinson's disease about seven
<v Speaker 2>to eight years ago. When I read your book Delay,
<v Speaker 2>Don't Deny, followed by Fast Peace, Repeat, and I learned
<v Speaker 2>of all the other benefits of IF, I was locked
<v Speaker 2>in if I can have any hand in preventing cancer's
<v Speaker 2>or Parkinson's or dementia, sign me up. I initially start
<v Speaker 2>looking into IF for weight loss, but then found the
<v Speaker 2>other benefits, which is what is helping me so much
<v Speaker 2>during the fasting. So I'm like three weeks in and
<v Speaker 2>I'm finding that the clean fast is way easier than
<v Speaker 2>I anticipated. But what gives me some hang ups is
<v Speaker 2>when I open my window and my food choices. Sometimes
<v Speaker 2>when I open my window and I eat my first neck,
<v Speaker 2>I feel satisfied for hours if I'm not hungry by
<v Speaker 2>the time my window closes. But I've only had like
<v Speaker 2>a thousand calories or less? Should I eat more to
<v Speaker 2>prevent going into starvation mode? For instance, today I opened
<v Speaker 2>with a small bag of cashews, pistachios, and grapes. Then
<v Speaker 2>I had a Line Cuisine meal grilled chicken breast and
<v Speaker 2>a rock cucumber. This had me completely satisfied. I don't
<v Speaker 2>want to hinder my weight loss goals by going into
<v Speaker 2>starvation mode. How do you know when your body enters
<v Speaker 2>that dangerous state?
<v Speaker 1>All right, well, let's talk about that. I think the
<v Speaker 1>concept of starvation mode has been overblown and our body
<v Speaker 1>doesn't just like flip a switch. Now you're in starvation mode.
<v Speaker 1>So that's the good news. And it really is complicated. Okay,
<v Speaker 1>So one day is never going to make or break
<v Speaker 1>you ever. And the one other thing that complicates it
<v Speaker 1>with fasting is that let's imagine that you're fast and clean,
<v Speaker 1>which you are, and then you open your window and
<v Speaker 1>you eat, and you only ate one thousand calories. I'm
<v Speaker 1>just going to say that number because you said it.
<v Speaker 1>You only ate one thousand calories, but you fasted clean
<v Speaker 1>all day, So how much fuel was available to your body? Well,
<v Speaker 1>you might say my body only had one thousand calories
<v Speaker 1>accessible to it because that's how much I ate. But
<v Speaker 1>remember you're fasting clean. So because you're fast and clean,
<v Speaker 1>your body has tapped into fat stores and it's used
<v Speaker 1>your fat for fuel. So how much fuel did your
<v Speaker 1>body actually have during the day. Well, I don't know.
<v Speaker 1>It depends on how much fat stores your body tapped into.
<v Speaker 1>But your body did use more than a thousand calories
<v Speaker 1>for that day. Because you were fast and clean, you
<v Speaker 1>were able to tap into your fat stores, and those
<v Speaker 1>calories also count. Starvation mode is when your body is
<v Speaker 1>not well fueled. Okay, so if you're doing a typical
<v Speaker 1>low calorie diet where you're eating snacks and during your
<v Speaker 1>diet sodas and you're releasing insulin all the time, and
<v Speaker 1>your body can't tap into your fat stores and you
<v Speaker 1>only ate one thousand calories spread out from when you
<v Speaker 1>first got up to the time you went to bed,
<v Speaker 1>and you're not tapping into your fat stores, well, your
<v Speaker 1>body is not well fueled because you're not fast and
<v Speaker 1>clean and you're not getting all that good fat fuel.
<v Speaker 1>So think about those two things as different situations. So
<v Speaker 1>it's not just how much you're putting in, it's how
<v Speaker 1>much can your body access. So I think somebody eating
<v Speaker 1>one thousand calories in an eating window is going to
<v Speaker 1>be better off than someone eating one thousand calories spread
<v Speaker 1>out during the course of the whole day. Now that
<v Speaker 1>being said, could your body adapt to what you're doing
<v Speaker 1>in your eating window if you did the same exact
<v Speaker 1>thing every single day. Yeah. If you only we ate
<v Speaker 1>one thousand calories every single day for your eating window
<v Speaker 1>and that's all you had, and that's exactly every day
<v Speaker 1>how much you ate, will your body adapt? Yes. We
<v Speaker 1>call that homeostasis. And our bodies like to adapt to things,
<v Speaker 1>all sorts of things. Our bodies love to adapt because
<v Speaker 1>it's easier. So if you only eat a thousand calories
<v Speaker 1>every single day and that is what you do. It
<v Speaker 1>is likely that your body will eventually adapt to that. Now,
<v Speaker 1>does that mean you're in starvation mode? No, Starvation mode
<v Speaker 1>is something else entirely, and it's like literally like you're
<v Speaker 1>starving and your body has no fuel. And also metabolisms
<v Speaker 1>are resilient. You don't just like break your metabolism, it's
<v Speaker 1>ruined forever. But if you're concerned and you have a
<v Speaker 1>hard time eating, like let's just use the number five hundred,
<v Speaker 1>because that would be a down day. If you had
<v Speaker 1>five hundred calories, you've had a down day, follow it
<v Speaker 1>with an up day. And the ADF chapter of Delayed
<v Speaker 1>On Deny second edition is where you can go read
<v Speaker 1>about that. You may be somebody who if you are
<v Speaker 1>easily satisfied with a small amount, then you're going to
<v Speaker 1>perhaps love eightyth have a five hundred calorie down day,
<v Speaker 1>and then the next day have three meals and then
<v Speaker 1>just keep alternating that and the up day is going
<v Speaker 1>to keep your metabolism boosted. But if you're fast and clean,
<v Speaker 1>I wouldn't worry about, you know, the dreaded starvation mode
<v Speaker 1>that we hear about, because I don't think you're going
<v Speaker 1>to have starvation mode, right, But I do think you
<v Speaker 1>could have metabolic adaptation, but that's not the same thing, right, right.
<v Speaker 2>And I also just want to say, you're only three
<v Speaker 2>weeks in, yeah, and we see that the appetite really
<v Speaker 2>changes and shifts all through the adaptation process, like your
<v Speaker 2>body's still trying for what's going on. Your circadian rhythms
<v Speaker 2>are resetting like so like during the adaptation period, a
<v Speaker 2>lot of people will be like, oh my gosh, I'm
<v Speaker 2>on a day three and I don't have an appetite.
<v Speaker 2>I couldn't hardly eat today. But then you know, by
<v Speaker 2>week four you might find that your ravenous as your
<v Speaker 2>body's trying to flip the switch. So and you also
<v Speaker 2>don't say how long your window is, oh eight, that's
<v Speaker 2>at the very end, okay, so yeah, but my thought
<v Speaker 2>also is you said you opened your window with a
<v Speaker 2>bag of cashier's pistaschios and grapes, and I don't I
<v Speaker 2>don't know what a small bag is to you, but
<v Speaker 2>like keep in mind, like a serving a nuts is
<v Speaker 2>a quarter cup, so that's like a small palm full.
<v Speaker 2>And you could be a person I don't find fat
<v Speaker 2>to be satiating, but if your body is really satiated
<v Speaker 2>from fat. It could be that opening your window with
<v Speaker 2>a high fat snack isn't like really driving your hunger cues.
<v Speaker 3>Does that make sense?
<v Speaker 1>I might not would choose a line cuisine, you know,
<v Speaker 1>because a line cuisine is just gonna be lower calorie
<v Speaker 1>to begin with. And so if you're if you're concerned
<v Speaker 1>that you're because volume of food does matter, you know,
<v Speaker 1>but if you're eating like a really low calorie choice,
<v Speaker 1>like a line cuisine, it might feel filling. I don't
<v Speaker 1>know that link was actually like seven of the moth.
<v Speaker 2>That me.
<v Speaker 1>They don't say this on me at all. I think,
<v Speaker 1>if the day's nice, to eat those for lunch at school,
<v Speaker 1>and I'd be so hungry. But you may just want
<v Speaker 1>to eat something that's a little more colorically dense, and
<v Speaker 1>think about that, all right. So part two of her question,
<v Speaker 1>she said, I'm addicted to diet coke. I do not
<v Speaker 1>have it during my clean fast, but once my window opens,
<v Speaker 1>I'll have two cans. Is this okay? Or is this
<v Speaker 1>also going to hinder my goals? And before we answer that,
<v Speaker 1>I'll read the rest. She said, thank you both for
<v Speaker 1>all the time you pour into this podcast. It is
<v Speaker 1>truly so helpful to hear other people's questions and your answers.
<v Speaker 1>I listen to you on my way to work in
<v Speaker 1>the morning, which also helps me stay in the IF
<v Speaker 1>mindset the rest of the day. PS. I'm doing nineteen
<v Speaker 1>five or twenty four, depending on my workday and timing.
<v Speaker 1>My hate hide and weight are five six, one hundred
<v Speaker 1>and eighty four pounds goal weight one sixty to one
<v Speaker 1>sixty five. All right, So to ask about the diet coke,
<v Speaker 1>what you.
<v Speaker 2>Think, well, I have going to have what may be
<v Speaker 2>an unpopular opinion, So I'm gonna give you the pros
<v Speaker 2>and cons here.
<v Speaker 3>Okay.
<v Speaker 2>One, the artificial sweetener and diet coke can have a
<v Speaker 2>negative impact on your gut microbiome, and there is some
<v Speaker 2>concerns about it having lasting long term like neurotoxicity type issues.
<v Speaker 2>With that said, I often have a diet soda in
<v Speaker 2>my window because I am an Ish girl. I'm Cleanish,
<v Speaker 2>and I have I still enjoy it. I do not
<v Speaker 2>enjoy diet coke anymore. I gave it up in twenty fourteen,
<v Speaker 2>and I tasted one recently and it tasted like poison.
<v Speaker 2>I'm not drinking that, but I'm dieting for pepper orange.
<v Speaker 2>I don't even do diet doctor pepperymore. I'll probably do
<v Speaker 2>what's worse because it's gotten different. Two different dive mountain dings.
<v Speaker 2>No doctor pepper zero. Oh, and I do enjoy it
<v Speaker 2>doctor pepper zero. Sometimes sometimes I taste one and I'm like,
<v Speaker 2>that doesn't taste good to me today.
<v Speaker 3>But sometimes if I'm eating.
<v Speaker 2>Pizza or Mexican food or something like that, I just
<v Speaker 2>want a soda. And I have never ever in my
<v Speaker 2>life d and sugar soda.
<v Speaker 1>See, I had a Mexican coke with my lunch the
<v Speaker 1>other day and it was so good.
<v Speaker 2>Let me tell you, I did have a Mexican coke
<v Speaker 2>at Chipottle one day and it was it was good.
<v Speaker 3>I mean yeah.
<v Speaker 2>Anyway, with that said, I have always been like, I
<v Speaker 2>have to get rid of that.
<v Speaker 3>I have to get rid of that. I'm gonna be
<v Speaker 3>honest too.
<v Speaker 2>A lot of times, my sweet snack after dinner is
<v Speaker 2>a an w rootber zero.
<v Speaker 3>It's sweet, it's.
<v Speaker 2>Creamy, and it fulfills my desire for something sweet. Now
<v Speaker 2>I've kind of felt like that was my dirty little secret.
<v Speaker 2>Then I was listening to a podcasts and I don't remember,
<v Speaker 2>don't quote me. It might have been found my fitness
<v Speaker 2>Ronda Patrick's. I don't even know if that's the name
<v Speaker 2>of her podcast. That's the name of the website. Okay,
<v Speaker 2>but that name of her website, but I can't tell
<v Speaker 2>you that's the name of her podcast. Anyways, she had
<v Speaker 2>a doctor on there and he actually discussed this, and
<v Speaker 2>there's been some research into this. And they had people
<v Speaker 2>drink diet soda, the people drink water, They had people
<v Speaker 2>there's a third group. I can't remember what that group was. Anyways,
<v Speaker 2>they found that the group who drank oh it was
<v Speaker 2>like regular soda, diet soda or water. The people who
<v Speaker 2>drank diet soda during this eight or twelve week program
<v Speaker 2>or whatever it was or research was, they actually lost
<v Speaker 2>more weight during that time and had better blood glucose
<v Speaker 2>control than the other groups. And what their hypothesis is,
<v Speaker 2>it's because and they didn't do any like food.
<v Speaker 1>There was no diet with it, right, All they did
<v Speaker 1>was what they put.
<v Speaker 3>What they found was that these people did not eat
<v Speaker 3>as many sweets.
<v Speaker 1>Aw so it was filling that need for sweets for them.
<v Speaker 2>Yes, And when they when I heard that, I was
<v Speaker 2>like that is exactly what it does for me. I
<v Speaker 2>want that little taste of something sweet, and that does it.
<v Speaker 2>And then I'm not like, you know, reaching for something
<v Speaker 2>that is sweet.
<v Speaker 1>And here's what I think is the difference. You're having
<v Speaker 1>a little bit in your window, just like in this
<v Speaker 1>question Jessica once is having two cans. That's not the
<v Speaker 1>same I think as having it.
<v Speaker 2>All day long mornings from a you're you know, you're
<v Speaker 2>getting digestive rest. To me, it's kind of a balanced thing.
<v Speaker 2>And you know, you could say, well, it's bad for
<v Speaker 2>your gut microbione. Well you know what else is bad
<v Speaker 2>for your gut microbiome cookies. So there's the July joke,
<v Speaker 2>and you like it in your window, and then I'm
<v Speaker 2>not going to tell you not to do that. Yeah no, Well,
<v Speaker 2>I mean, okay, there's research that says you shouldn't have it,
<v Speaker 2>and there's research that says it's okay to have it,
<v Speaker 2>and I might support you. So you make the decision
<v Speaker 2>and you do what makes you happy and what leads
<v Speaker 2>to success for you.
<v Speaker 1>You know, I agree with that, right, And that's that's
<v Speaker 1>the whole point in the book, Cleanish. The ish on
<v Speaker 1>the end is you decide what you want to have
<v Speaker 1>and clean up the things that are less important. Like
<v Speaker 1>for me, I have tried so hard to buy different mayonnaise.
<v Speaker 1>I keep buying better mayonnaise that is like olive.
<v Speaker 3>Oil mayonnaise or something like from Kensington.
<v Speaker 1>I just don't like it. I like mayonnaise. I don't care.
<v Speaker 1>So every time I try to buy different mayonnaise, I'm like,
<v Speaker 1>I'm just gonna try to buy it, but it's no
<v Speaker 1>I throw it in the garbage, and so I'm like,
<v Speaker 1>stop trying to buy better mayonnaise. I love Dukes mayonnaise.
<v Speaker 1>And so it's all about what you enjoy. And you know,
<v Speaker 1>I make really good choices that matter to me. But
<v Speaker 1>you know, if I was at a restaurant and I
<v Speaker 1>really felt like having a real coke and they didn't
<v Speaker 1>have the Mexican coke, I would have a real coke
<v Speaker 1>and it's got corns or a been and is that
<v Speaker 1>really good for you know? But it's in my eating window,
<v Speaker 1>and that's where the ish comes in.
<v Speaker 2>Ei.
<v Speaker 1>There's some things I'm never going to have a diet soda.
<v Speaker 1>I also hate the taste of them exactly.
<v Speaker 3>I hate them.
<v Speaker 1>So it's really easy for me to say that's my line.
<v Speaker 1>I will never have them because I hate them, But
<v Speaker 1>if I liked them, I would probably have one. Sometimes
<v Speaker 1>Luckily I hate them, so it's really easy to say
<v Speaker 1>no to that. But it's just it's a matter of
<v Speaker 1>fighting the balance and living the clean ish lifestyle that
<v Speaker 1>works for you what you enjoy. And I really do
<v Speaker 1>think that two cans in your eating window is very
<v Speaker 1>different than someone who drinks four liters of diet coke
<v Speaker 1>in a day from the time they wake up to
<v Speaker 1>the time they go to bed. And if you're fast
<v Speaker 1>and clean and you're having a window that's four to
<v Speaker 1>five hours long, then I think that you put in
<v Speaker 1>there what you enjoy.
<v Speaker 2>Yeah, Jen and I are never going to tell you.
<v Speaker 2>We're never going to shame you for your food or drinks.
<v Speaker 2>Definitely not ever. Ever, y'all are grown adults and you
<v Speaker 2>get to make your choices, and you know, I'm a
<v Speaker 2>big person. I weigh the pros and cons. I kind
<v Speaker 2>of analyze, like, you know, is this what I want?
<v Speaker 2>Does this support my goal? And then I go from there,
<v Speaker 2>and sometimes it absolutely doesn't support my goals. Yesterday I
<v Speaker 2>didn't sleep when I got off work at seven o'clock
<v Speaker 2>in the morning. It was a bull day, and all
<v Speaker 2>I could think of were biscuits and gravy. Biscuits and gravy.
<v Speaker 2>Biscuits and gravy.
<v Speaker 3>That's it. So I can think of all day.
<v Speaker 2>And my husband was coming up from work, and I said,
<v Speaker 2>I'm hungry, I'm tired. I just want biscuits and gravy.
<v Speaker 2>And so he stopped at the store and got some
<v Speaker 2>groceries and he came home and made me scrambled eggs
<v Speaker 2>and biscuits and gravy and a whole spot.
<v Speaker 4>Yeah, does that support my health goals?
<v Speaker 3>Absolutely not.
<v Speaker 1>But it was delicious your health it supported your mental
<v Speaker 1>health goal it did, and.
<v Speaker 3>Tasted it good. It was satisfying.
<v Speaker 1>And when I rewrote delight On, when I revised delight
<v Speaker 1>On to, I didn't rewrite it, but I revised it.
<v Speaker 1>I added in there about that we need to have
<v Speaker 1>physical satisfaction, nutritional satisfaction, and also emotional satisfaction. And I
<v Speaker 1>think that's the component we don't want to forget. If
<v Speaker 1>your diet coat gives you emotional satisfaction in your window,
<v Speaker 1>or your biscuits and gravy give you emotional satisfaction, that's
<v Speaker 1>really important. That's part of having a set satisfying window.
<v Speaker 1>We don't just satisfy our physical needs. Emotional needs matter too.
<v Speaker 1>We had a peanut butter milkshake that it was so
<v Speaker 1>delicious it satisfied my emotional needs. Man, it was good.
<v Speaker 1>All right. Now it's time for our segment, what's your why?
<v Speaker 1>And you know, weight loss big part of the why
<v Speaker 1>for most of us. But I'm a big fan of
<v Speaker 1>having a why statement that's bigger than weight loss alone,
<v Speaker 1>because I think you're more likely to find long term
<v Speaker 1>success and view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Sarah and Nebraska.
<v Speaker 2>She says, my why at first was weight loss, but
<v Speaker 2>now my why is sustaining that loss and finally getting off.
<v Speaker 1>The diet roller coaster.
<v Speaker 2>I've lost thirty pounds in eight months with IF, and
<v Speaker 2>I'm proud of that. But I have lost twenty five
<v Speaker 2>pounds on three separate occasions in my adult life, and
<v Speaker 2>somehow I've always gained it back. Calorie counting always worked
<v Speaker 2>for me for a few months, but then it would
<v Speaker 2>become tedious or I'd feel frustrated and deprived, and eventually
<v Speaker 2>I gave up every single time. IF is something that
<v Speaker 2>is mentally easy and freeing.
<v Speaker 3>I don't have to.
<v Speaker 2>Think about it too much, and there's no calculation or
<v Speaker 2>logging necessary. I can enjoy special occasions and still eat
<v Speaker 2>within my window. And the flexibility of IF is unlike
<v Speaker 2>any diet I have tried. I feel more in tune
<v Speaker 2>with my body, and this is even more freeing because
<v Speaker 2>I'm able to truly listen to my body and what
<v Speaker 2>she needs. IF has made me more aware of my
<v Speaker 2>overall health and general fitness, and through this lifestyle, I've
<v Speaker 2>discovered the joy of resistance training. I'm proud of the
<v Speaker 2>way my body is changing. I love the mental clarity
<v Speaker 2>and increased energy I feel, and I know that fasting
<v Speaker 2>will be my routine for life.
<v Speaker 1>I love that, Sarah. Yeah, and that's what people just
<v Speaker 1>don't understand till they've lived the lifestyle for a while.
<v Speaker 2>Yeah, it really is freedom. Yeah, it's freedom from all
<v Speaker 2>of that, all that self doubt. And you know, she
<v Speaker 2>said somehow she always gained it back diets don't. Yeah,
<v Speaker 2>that's why wasn't your fault? All right? So we have
<v Speaker 2>another question. This was sent in by need Suggestions in
<v Speaker 2>Pennsylvania and I just had to laugh a little because
<v Speaker 2>Avery was sitting with me, my twelve year old, and
<v Speaker 2>she was watching me write the podcast Friday evening, and
<v Speaker 2>she said, is that their name? No, I said, sometimes
<v Speaker 2>people don't really want to share their name, so they'll
<v Speaker 2>use They'll use something else instead.
<v Speaker 3>So she says, I'm a fifty.
<v Speaker 2>One year old woman. Yes, I am past. I am
<v Speaker 2>past menopause. I am five to three and one hundred
<v Speaker 2>and eighty five pounds. I probably gained fifteen pounds during menopause.
<v Speaker 2>I have been if for three years, drinking two cups
<v Speaker 2>of black coffee and then opening my window around four
<v Speaker 2>thirty pm every day. I feel great while fasting, but
<v Speaker 2>I've not lost any weight. I've even gained some. My
<v Speaker 2>eating window is around three hours, eating supper and a snack.
<v Speaker 2>I eat healthy and I'm not sure why this isn't working.
<v Speaker 2>I recently started taking blood pressure medicine and I'm frustrated,
<v Speaker 2>but I love the way I feel when I fast
<v Speaker 2>during the day. I do open my eating window earlier
<v Speaker 2>on the weekends, around one pm. I try not to
<v Speaker 2>snack on the weekends other than eating my meals.
<v Speaker 3>Please help. Any suggestions would help.
<v Speaker 1>All right. So this goes back to what I said
<v Speaker 1>before the question about starvation mode, and I said I
<v Speaker 1>wouldn't worry about starvation mode if you're fast and clean.
<v Speaker 1>But there is this thing called adaptation. And if you
<v Speaker 1>have a three hour window every single day and you're
<v Speaker 1>not losing weight, and you've been doing this for two years,
<v Speaker 1>then your body has adapted. Oh three years, she's been
<v Speaker 1>doing it for three years. If you've been doing the
<v Speaker 1>same thing for three years and you're not losing weight,
<v Speaker 1>continuing to do that same exact thing is not going
<v Speaker 1>to Your weight's not suddenly going to start going. You
<v Speaker 1>got to do something different. Okay. So when we say
<v Speaker 1>tweak it till it's easy, or trust the process or
<v Speaker 1>all the things, the process is the tweaking and the
<v Speaker 1>changing things up. So what you have learned is what
<v Speaker 1>you're doing right now and for the past three years
<v Speaker 1>is right now a maintenance protocol for you because you're
<v Speaker 1>maintaining and you said you've even gained a little bit.
<v Speaker 1>But I think it's time to shift things up. And
<v Speaker 1>ADF is what I would suggest. If you're able to
<v Speaker 1>have a three hour eating window with supper into snack,
<v Speaker 1>then you're able to have a five hundred calorie down day.
<v Speaker 1>So I would have a five hundred calorie down day
<v Speaker 1>and then follow it with a three meal up day.
<v Speaker 1>And you know, maybe you only throw in two down
<v Speaker 1>days a week followed by updates. Maybe you start with
<v Speaker 1>a Monday and a Thursday or whatever two days you want,
<v Speaker 1>and have your updates following that. See if that shakes
<v Speaker 1>things up a little bit, and then if not, move
<v Speaker 1>to a four to three three down days a week,
<v Speaker 1>each followed by an upday. So it's really important to
<v Speaker 1>understand the down day when you have your five hundred
<v Speaker 1>calorie down day or the full fast thirty six hour version,
<v Speaker 1>if that's what you prefer, that's where your body can
<v Speaker 1>tap into some fat and the up day is where
<v Speaker 1>you get the metabolic boost. So are you in starvation mode?
<v Speaker 1>I doubt it. Are you adapted to what you're doing? Yes?
<v Speaker 1>So you got to shake something up and your body's
<v Speaker 1>just let you know that what you're doing right now,
<v Speaker 1>your body is happy to maintain right here as long
<v Speaker 1>as you keep doing just that. So what do you
<v Speaker 1>want to add to that, Sherry.
<v Speaker 2>Nope, I would I don't really have any more advice
<v Speaker 2>than that. That's really it. I don't see three hours
<v Speaker 2>separate a snack. She opens early on the weekends, so
<v Speaker 2>it sounds like she's doing one meal and then two
<v Speaker 2>meals on the weekends. Yeah, so yeah, I think she's
<v Speaker 2>just really gonna have to shift that up.
<v Speaker 1>Yeah, And I know what you said that you love
<v Speaker 1>the way you feel when you're fasting, and so the
<v Speaker 1>update is going to be harder for you than the
<v Speaker 1>down day, honestly. So that's but I think that your
<v Speaker 1>body needs that metabolic boost. And so you know, some
<v Speaker 1>people ask, you know, will I adapt to what I'm doing?
<v Speaker 1>And when is that bad? It's only bad to adapt
<v Speaker 1>to what you're doing if you are at a weight
<v Speaker 1>that you don't want to stay like so she has
<v Speaker 1>adapted at the way of one hundred and eighty five pounds,
<v Speaker 1>so it is not bad to adapt. That's called maintenance.
<v Speaker 1>I'm adapted to where I am. I've adapted to what
<v Speaker 1>I'm doing. My body doesn't lose more weight. I don't
<v Speaker 1>gain weight. I don't lose weight. I just stay in
<v Speaker 1>my range. That's what maintenance is. You only don't want
<v Speaker 1>to adapt at a weight higher than you want to be.
<v Speaker 1>So people sometimes worry. Am I going to adapt? And like,
<v Speaker 1>if you're at a weight where you're happy, it's okay
<v Speaker 1>if you adapt there, that's the goal. The goal is
<v Speaker 1>to adapt at a weight where you are happy. But
<v Speaker 1>if you're not happy and you've adapted, that's where you've
<v Speaker 1>got to use some strategies to boost that metabolism. Again,
<v Speaker 1>I agree, all right. Our next question is from Houston.
<v Speaker 1>I am sixty seven. I want to be able to
<v Speaker 1>move and travel with energy and health. I want to
<v Speaker 1>be free of worrying about my weight. I am able
<v Speaker 1>to do workouts and yoga while fasting. I am working
<v Speaker 1>on lowering my A one C and weight. I've been
<v Speaker 1>doing a sixteen to eight daily fast. My morning glucose
<v Speaker 1>isn't moving down. I'm at fourteen hours right now and
<v Speaker 1>my glucose is one oh six. Do I need to
<v Speaker 1>fast longer? And how long does it take for the
<v Speaker 1>numbers to go down? Thank you darling.
<v Speaker 2>Well, so you've been doing sixteen eight and that is
<v Speaker 2>not probably the protocol I would do if I was
<v Speaker 2>really wanting to lower my A and C. That's just
<v Speaker 2>too much feasting and not enough fasting. So I don't
<v Speaker 2>know how long that you have been doing intermittent fasting,
<v Speaker 2>so that makes a difference too. Like if you just
<v Speaker 2>started and your morning glucose isn't moving down, that's very
<v Speaker 2>normal because especially like as your body is getting fat adapted,
<v Speaker 2>your your body is using up all this stored glycogen,
<v Speaker 2>this stored energy, and it's pushing it out in your bloodstream,
<v Speaker 2>and so it's really normal when you're deep in the
<v Speaker 2>fast for your blood glue to raise up a little
<v Speaker 2>bit and even for your A and C to be
<v Speaker 2>a little bit higher after, Like if you had checked
<v Speaker 2>it when you started and checked it in ninety days,
<v Speaker 2>your A and C could actually go up a little
<v Speaker 2>bit during that like early days adaptation period. But then
<v Speaker 2>you should start to see it start to come down.
<v Speaker 2>So again, not sure how long you've been fasting, but
<v Speaker 2>if you've been sixteen eight for a while, it's time
<v Speaker 2>to really bump that up. Move to more of a
<v Speaker 2>nineteen five so you get more time in fat burning
<v Speaker 2>each day, you get to keep insulin lower and start
<v Speaker 2>to kind of heal metabolically, and then you should start
<v Speaker 2>to see your blood glucose come down. If it doesn't,
<v Speaker 2>that's when you really need to start looking at food
<v Speaker 2>quality eliminating ultiprocessed foods, you know, sugars. And then also
<v Speaker 2>keep in mind that you know Jen's experience is her
<v Speaker 2>morning blood glucose is higher when she pairs fat and
<v Speaker 2>carbs together yep, in her eating window. It keeps a
<v Speaker 2>prolonged blood glucose response. So again that's when you're going
<v Speaker 2>to have to really look at you know, what you're eating.
<v Speaker 1>Yeah, like my blood sugar doesn't go up crazy high
<v Speaker 1>if I eat a really high fat, high card meal,
<v Speaker 1>my blood sugar doesn't go crazy high, but it stays
<v Speaker 1>up longer. So like I might would check at fourteen
<v Speaker 1>hours in my blood glue case, it would probably be
<v Speaker 1>like ninety five, not one o six. Right when I
<v Speaker 1>was doing more of a lower fat approach, Michael Bluecoase
<v Speaker 1>dropped back down and was really nicely low. I don't
<v Speaker 1>eat that way because I love to eat fat and
<v Speaker 1>cards together.
<v Speaker 2>And you're not in a point where you're trying to
<v Speaker 2>heal your mind.
<v Speaker 1>Right, and my A and C is fine. I have
<v Speaker 1>that data. I know my A and C is fine,
<v Speaker 1>So that's important. But the question that you asked, Earlie,
<v Speaker 1>how long does it take for the numbers to go down.
<v Speaker 1>That's the kind of thing that we really can't predict.
<v Speaker 1>I mean, your numbers may never go down unless you
<v Speaker 1>make some changes. It just depends on your body, right,
<v Speaker 1>And you know, we've got tools in our toolbox. Intermittent
<v Speaker 1>fast is one of them, but it is not the
<v Speaker 1>only one. It would be like if you had a
<v Speaker 1>toolbox and the only tool was a hammer. That would
<v Speaker 1>be a great tool if you're trying to put some
<v Speaker 1>nails in, but it wouldn't be a great tool if
<v Speaker 1>you needed to solve something. So think about Intermittent fasting
<v Speaker 1>is your hammer, and it does a lot of good things,
<v Speaker 1>but it isn't going to solve every project around the house.
<v Speaker 1>It's just part of that toolbox. Sometimes you need a
<v Speaker 1>screwdriver and your food choice is maybe that's your screwdriver.
<v Speaker 3>I don't know, what do you think?
<v Speaker 2>Well, and the fact that she says she's able to
<v Speaker 2>do workouts and yog off fasting makes me think that
<v Speaker 2>she's probably been at this for a little while. So yeah,
<v Speaker 2>I would really start by switching to a shorter eating window,
<v Speaker 2>and you know, try do that first, see what it happen,
<v Speaker 2>and adapt to that shorter window. And then if you
<v Speaker 2>think your diet needs changing, then throw in some dietary
<v Speaker 2>changes in there. Wouldn't do them both at the same time, right,
<v Speaker 2>because you're gonna you're gonna have some different hunger and
<v Speaker 2>stuff going on as you shorten your window.
<v Speaker 3>So don't try to change your diet that's too much
<v Speaker 3>at once.
<v Speaker 2>But first are in your window, then you can address diet,
<v Speaker 2>and then if you don't start seeing results, then consider
<v Speaker 2>ADF All right, Well, before we get to the tweak
<v Speaker 2>of the week, I just want to take a minute
<v Speaker 2>to tell you about Crunchy. So several years ago, when
<v Speaker 2>I started using beauty Counter, I was so flabbergasted when
<v Speaker 2>people started commenting on my skin at work and in
<v Speaker 2>the grocery store, and just various people would talk to
<v Speaker 2>me about my skin. And then I think people that
<v Speaker 2>I saw every day they just got used to my
<v Speaker 2>skin being clear and bright. But the comments continued from
<v Speaker 2>people I didn't know, but not for people that I
<v Speaker 2>saw every day, not coworkers, not friends and family.
<v Speaker 1>They were used to it.
<v Speaker 2>Well, then beauty Counter closed last spring and I started
<v Speaker 2>my whole search for a good, clean beauty product that
<v Speaker 2>was effective, and I went through several and so made
<v Speaker 2>me have a face breakout.
<v Speaker 3>Some made my face.
<v Speaker 2>Really oily or dull. But then I found Crunchy this
<v Speaker 2>past summer. I'm really loving their products, and some of
<v Speaker 2>the products I like even more than Beauty Counter's version.
<v Speaker 2>And the most exciting thing is that I was at
<v Speaker 2>work on Saturday and a girl that I worked with
<v Speaker 2>worked with for years, she said, you know, I've been
<v Speaker 2>meaning to ask, your skin looks beautiful. What are you doing?
<v Speaker 2>And I have not done anything recently to my skin
<v Speaker 2>other than switch to Crunchy.
<v Speaker 3>So I love to hear that. That makes me feel good.
<v Speaker 2>I like the product. I love the product. It's not
<v Speaker 2>making me breakout. It's effective, clearly because my coworkers are noticing.
<v Speaker 2>And I've always been a person that really notices. I've
<v Speaker 2>noticed two things about people, their skin and their smile,
<v Speaker 2>and so I love that I can put my you know,
<v Speaker 2>my best face forward and that people are noticing. So
<v Speaker 2>if you want to learn more about using Crunchy, you
<v Speaker 2>can check out the Lincoln Show notes or visit Fast
<v Speaker 2>Feastrepeat dot com.
<v Speaker 1>Slash Sherry. That's s H. E. R. I. And now
<v Speaker 1>it's time for our tweak of the Week, and this
<v Speaker 1>one is from Erica in Pittsburgh. Hello Jen and Sherry.
<v Speaker 1>I love the podcast and the DDD community. I am
<v Speaker 1>a forty four year old female. I've been fasting for
<v Speaker 1>fifteen months and I've lost ninety pounds. That is fantastic.
<v Speaker 1>That is fantastic, she said. I have a tweak that
<v Speaker 1>sounds a little crazy, but it works for me, and
<v Speaker 1>I hope it can help someone else. Whenever I began fasting,
<v Speaker 1>I had a ton of energy and time. Once I
<v Speaker 1>got caught up on my home projects, I started to
<v Speaker 1>get bored. So I decided to fill my time by
<v Speaker 1>taking a part time serving job, and I love it.
<v Speaker 1>I use my serving time as fasting time. I am
<v Speaker 1>proud that I never pick at the food like other servers.
<v Speaker 1>I rarely eat at the restaurant except when planned or
<v Speaker 1>an occasional five hundred calorie down day. This allows me
<v Speaker 1>to enjoy one of their homemade soups or new sauces,
<v Speaker 1>or items I've been curious about so that I can
<v Speaker 1>describe it to customers. I have turned filling ice bins
<v Speaker 1>and moving tables into a workout. I have enjoyed live
<v Speaker 1>bands and made new friends without spending a dime. I
<v Speaker 1>have paid off all of my credit cards, and I
<v Speaker 1>have extra money for my new wardrobe. If you are
<v Speaker 1>struggling with long weekend windows or trying to stay busy,
<v Speaker 1>consider picking up a side hustle or volunteering in your community.
<v Speaker 1>It could be just the tweak you need to succeed.
<v Speaker 1>I know it has been a game changer for me.
<v Speaker 1>I love that. I love that too.
<v Speaker 2>You know.
<v Speaker 1>I was talking to Will this morning. He came over
<v Speaker 1>and had coffee with me on the porch. I was
<v Speaker 1>telling them my dream that I mentioned earlier that I
<v Speaker 1>had to go teach again, and I was like really upset.
<v Speaker 1>I was like, you know, though I might would like
<v Speaker 1>to volunteer in a school, you know, if I have
<v Speaker 1>I'm really busy right now, but maybe one day I
<v Speaker 1>would like to volunteer in a school. And you're not
<v Speaker 1>tied to it, you know, I could volunteer. I was like,
<v Speaker 1>I could do a math Olympia. I loved math Olympiad
<v Speaker 1>when I was a teacher. It's like a competition. It's
<v Speaker 1>like I could go and start a math Olympiad club
<v Speaker 1>and teach the math kids like math Olympiad. He's like,
<v Speaker 1>why would you do that? Like, I think it would
<v Speaker 1>be fun.
<v Speaker 3>Yeah.
<v Speaker 2>Avery got into math club. She's really enjoying.
<v Speaker 1>Oh I loved, I.
<v Speaker 3>Loved she's math brain. Yeah.
<v Speaker 1>Well, Eric, I think that's a great suggestions. You've got
<v Speaker 1>your side hustle, you're working out your it helps you
<v Speaker 1>to a lot of.
<v Speaker 2>People come in the community and they say, now that
<v Speaker 2>I'm not cooking a eating and cleaning and preparing food
<v Speaker 2>and thinking about food all the time, what do I
<v Speaker 2>do with myself in eating?
<v Speaker 1>And I think that's a great solution. And if you
<v Speaker 1>love to be around people, you know, I was a server.
<v Speaker 1>That's where Chad and I met. I was I was
<v Speaker 1>waiting tables. And when I was a teacher, I also
<v Speaker 1>bartended and I love being in that environment and talking
<v Speaker 1>to people. Me too, I had to get a job.
<v Speaker 1>I would wait tables one hundred percent. Yeah all right.
<v Speaker 2>Well, we love to leave you guys with inspiration or
<v Speaker 2>motivational quotes, and this week we have a quote that
<v Speaker 2>was sent in from Catherine and Calgary, Canada. When my
<v Speaker 2>siblings and I were young and being impatient before dinner
<v Speaker 2>or waiting at a restaurant, my dad would say, too
<v Speaker 2>us kindly, hunger is the best sauce, and isn't that
<v Speaker 2>the truth? Food tastes so good when we are truly hungry,
<v Speaker 2>rather than munching mindlessly. Yet another benefit of fasting is
<v Speaker 2>how much more delicious food tastes. Life is not about deprivation,
<v Speaker 2>It's about finding balances and eating more intentionally.
<v Speaker 1>I love that, and I love that.
<v Speaker 2>I do think food tastes better God when you're fasting.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed on Tonight community,
<v Speaker 1>where you can interact with both me and Sherry, plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 4>Don't forget to subscribe to this podcast to your favorite
<v Speaker 4>podcast app, and if you haven't already, please leave us
<v Speaker 4>a five star review that helps new listeners find the
<v Speaker 4>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's
<v Speaker 1>Easy moments, or anything else you want us to share
<v Speaker 1>on the podcast, go to Fast Feast Repeat dot com,
<v Speaker 1>slash submit and then listen each week to see if
<v Speaker 1>we share your submission, or answer your.
<v Speaker 2>Question until next week. Thanks for listening, SA