Episode 124: Leptin Resistance and Insulin Levels, Fasting Length and Fat Burning, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only, and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to 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 2>How are you doing today, Sherry? I'm doing fine, Me too,
<v Speaker 2>You I'm doing great.
<v Speaker 1>I want to share something cool sure that I just learned.
<v Speaker 1>Did you see that? Actually it was sk shared in
<v Speaker 1>the community this week the Zoe episode with doctor Andrew Jenkinson.
<v Speaker 2>I saw that she shared it. I haven't had a
<v Speaker 2>chance to watch it.
<v Speaker 1>Well, I listened to it. I was able to listen
<v Speaker 1>to it while I was in the sauna, and then
<v Speaker 1>while I was getting ready in the shower, and then
<v Speaker 1>when I was drawing my hair. It was so good.
<v Speaker 1>Doctor Jenkinson is a bariatric surgeon, and he was He
<v Speaker 1>likes aousting, by the way, that's one of the things
<v Speaker 1>he likes. But I learned something that made my brain
<v Speaker 1>go aha, like it was an aha moment, like never, well,
<v Speaker 1>not like never before. I have a lot of moments
<v Speaker 1>in my life, but it connected two things. He was
<v Speaker 1>talking about weight set points, for example. And you know,
<v Speaker 1>I've never been able to find any really good science
<v Speaker 1>about weight set points, never, But we know that our
<v Speaker 1>bodies tend to protect a certain weight. And I think
<v Speaker 1>that I think I understand it now. And it has
<v Speaker 1>to do with leptin. Okay, do you know a lot
<v Speaker 1>about leptin?
<v Speaker 2>I mean yeah, I mean I feel like I know
<v Speaker 2>a fair amount.
<v Speaker 1>Lupton was even discovered. I looked this up. It was
<v Speaker 1>not discovered until nineteen ninety four.
<v Speaker 2>Okay, yeah, so.
<v Speaker 1>They discovered it in nineteen ninety four, and then I
<v Speaker 1>remember hearing about it in the I don't know sometime
<v Speaker 1>after two thousand and five, because I know what house
<v Speaker 1>I was in when I was thinking about Like, I
<v Speaker 1>can picture myself thinking about it in this one room
<v Speaker 1>of that house that we lived in. And so they
<v Speaker 1>were talking about the idea that leptin. Luptin is a
<v Speaker 1>hormone that lets you, you're, like your hypothalamus or something,
<v Speaker 1>know how much body fat is stored on your body.
<v Speaker 1>And it's a feedback mechanism that our bodies have because
<v Speaker 1>it wouldn't be good for us to be overly heavy,
<v Speaker 1>because then we couldn't run away from predators, like if
<v Speaker 1>we go back, you know, in time. So our body
<v Speaker 1>needs to know you've got too much body fat stored
<v Speaker 1>on you now, and so that's what luptin is supposed
<v Speaker 1>to do. Leptin is supposed to tell us you've got
<v Speaker 1>too much body fat, and so then your body is
<v Speaker 1>supposed to crank up your metabolic rate and so our Remember,
<v Speaker 1>scientists were really excited that they'd found leptin and that,
<v Speaker 1>you know, we could just give people more leptin and
<v Speaker 1>then they would not be be so heavy and they
<v Speaker 1>would lose weight. But then it turns out, a wait
<v Speaker 1>a minute, they were wrong. People who are overrate weight,
<v Speaker 1>actually have too much leptin. Mm hm, they have leptin resistance, yes, right,
<v Speaker 1>And so they're like, okay, never mind, we don't understand it,
<v Speaker 1>forget it. Luptin's not the answer. We know luptin's important,
<v Speaker 1>we don't really know what to do about that. So
<v Speaker 1>doctor Jenkinson said something I had never heard anybody say before,
<v Speaker 1>and that is, guess what interferes with your brain registering
<v Speaker 1>high leptin. I don't know high insulin, oh right, And
<v Speaker 1>I'm like dingding ding, Okay, So.
<v Speaker 2>I did know that there is a correlation between high
<v Speaker 2>insulin and leptin resistance.
<v Speaker 1>Right, This is why, this is why if you have
<v Speaker 1>high insulin, your brain can't get the message from leptin.
<v Speaker 1>And if we think about it, in history of like
<v Speaker 1>survival of our bodies, there really wouldn't have been a
<v Speaker 1>time that you had both at the same time. Because
<v Speaker 1>if you're enough famine, you're not eating and your insulin
<v Speaker 1>goes down right, right, and then your body can you know,
<v Speaker 1>it's not gonna have trouble luptin. But if you're storing
<v Speaker 1>I mean anyway, this is an unusual time that we
<v Speaker 1>have high insulin all the time and high leptin because
<v Speaker 1>we're like in a feast that never ends in the
<v Speaker 1>modern world with the ultra processed foods. So if you
<v Speaker 1>have leptin resistance, your body is not sending you the
<v Speaker 1>right signals to stop eating. So basically you're starving because
<v Speaker 1>your body doesn't understand you already have all this fat stores.
<v Speaker 1>Like our body, what did he say the number might
<v Speaker 1>have been, was it ninety days or something? Like? Our
<v Speaker 1>body wants to have ninety days worth of stored fat.
<v Speaker 1>But if you have luptin resistance, your body can't perceive
<v Speaker 1>that you actually have more than enough stored fat, so
<v Speaker 1>it like thinks you're like starving even though you're not,
<v Speaker 1>so it sends you eat e, eat, eat, eat, and
<v Speaker 1>so you're hungry, but your insulin is high because you're
<v Speaker 1>eating all the time. So it's kind of like they're
<v Speaker 1>messing up. Your brain is not able to get the
<v Speaker 1>right true picture of what's going on with your body.
<v Speaker 1>So this explains why intermittent fasting helps us get appetite correction.
<v Speaker 2>I just had this aha moment, the appetite correction part. Right,
<v Speaker 2>I kind of wait set point most of my adult life,
<v Speaker 2>and like that was like my weight Watchers goal weights.
<v Speaker 2>That's just where I would maintain anytime I would put
<v Speaker 2>on weight, whether it's pregnancy or stress or you know, grief, whatever,
<v Speaker 2>and then when I would take it back off, I
<v Speaker 2>would always go back to the same little weight range right, right.
<v Speaker 2>And when I first started in fasting, before I found you,
<v Speaker 2>I was not clean fasting, right, and I immediately lost
<v Speaker 2>down to my old weight, and I was like, oh,
<v Speaker 2>I'm back to where my body likes to be, which
<v Speaker 2>wasn't necessarily where I wanted it to be, but that's
<v Speaker 2>just where my body has always stayed. Was not until
<v Speaker 2>I started clean fasting that my body naturally went lower
<v Speaker 2>than that set point. Yeah, And it was the fasting
<v Speaker 2>that made all the difference.
<v Speaker 1>Yeah, So keeping our insulin low, suddenly your body's like,
<v Speaker 1>oh wait a minute, We've got plenty of stored fat,
<v Speaker 1>we got plenty of fuel on board. And so then
<v Speaker 1>that explains why you have appetite correction all of a sudden,
<v Speaker 1>when you're able to flip the metabolic switch because your
<v Speaker 1>insulin is low, so it works together. So anyway, I
<v Speaker 1>just thought that was a big aha moment, more reason
<v Speaker 1>for us to know what our insulin is doing and
<v Speaker 1>keep our insulin low and that is why the clean
<v Speaker 1>fast makes such a difference. Keep that insulin low, fast
<v Speaker 1>clean and let your body be able to sense what's
<v Speaker 1>really there. Anyway, that is really fascinating. It was, it
<v Speaker 1>was so that was a great episode to listen to
<v Speaker 1>doctor Andrew Jenkinson again, that was his name. He's a
<v Speaker 1>beriatric surgeon. And so I kind of understand, now your
<v Speaker 1>set point's going to go up if your body can't
<v Speaker 1>sense how big you really are. Your body doesn't know,
<v Speaker 1>and so it just keeps going higher and higher. And
<v Speaker 1>so that's the role with insulin and leptin. We want
<v Speaker 1>our insulin low so our body can become leptin sensitive. Again,
<v Speaker 1>I had to share it. I'm so excited.
<v Speaker 2>It's funny because while you were talking, I looked. When
<v Speaker 2>I did function health, they checked my leptin levels and
<v Speaker 2>it's interesting because they say that high leptin leads to
<v Speaker 2>cardiovascular disease, insulin resistance, and high levels of chronic inflammation
<v Speaker 2>in the body. They work together, but it all works together.
<v Speaker 1>If you have high insulin, you probably also have high leptin,
<v Speaker 1>and so you if you bring one down, that'll help
<v Speaker 1>with the other.
<v Speaker 2>So they say it that leptin is actually made by
<v Speaker 2>your fat cells.
<v Speaker 1>So interesting.
<v Speaker 2>Yeah.
<v Speaker 1>I was reading something about it and it had to
<v Speaker 1>do with like our whole fat cell system, like being
<v Speaker 1>like an organ working like an organ in the body,
<v Speaker 1>and like our body has all these feedback mechanisms that
<v Speaker 1>are supposed to work and they're not working. And the
<v Speaker 1>reason they're not working. I'm working on my like a
<v Speaker 1>grown up program and you know, really digging into sotiety
<v Speaker 1>signals and food and all of that, and it just
<v Speaker 1>comes down to two things. Eating all the time in
<v Speaker 1>our ultra processed food environment and when we understand how
<v Speaker 1>that keeps our insulin up and we're not getting our
<v Speaker 1>right satiety signals. So the answer is intermittent fasting plus
<v Speaker 1>real food.
<v Speaker 2>That I answer interesting. Yeah, yeah, I was also just
<v Speaker 2>looking while you're talking. So low leptin like this is
<v Speaker 2>you know, some people think, oh, I want I want
<v Speaker 2>a tophagy all the time. I want to be priposs
<v Speaker 2>all the time. You know, Oh, well, if high leptin
<v Speaker 2>is associated with ABCD and all these diseases, I want
<v Speaker 2>really low in leptin. What they say low leptin actually
<v Speaker 2>can lead to things like hypofoul, make a minorrhea, low energy,
<v Speaker 2>It suppresses reproductive formats, It negatively affects bone health.
<v Speaker 1>Well, here's why, because here's when you would have low luptin.
<v Speaker 1>You would have low luptin if you did not have
<v Speaker 1>enough fat, because leptin is supposed to be it's your
<v Speaker 1>signal that you've got too much fat, right, but your
<v Speaker 1>hapithalamus can't perceive it because also the high insulin is
<v Speaker 1>going on. That's the leptin resistance. But if you have
<v Speaker 1>really low luptin, it's because your body is like help,
<v Speaker 1>you're not getting enough fuel. And we know that if
<v Speaker 1>someone is on a starvation level diet, they're not fueling properly.
<v Speaker 1>That's when you lose your period. That's when your body
<v Speaker 1>slows your metabolic rate to protect you and keep you
<v Speaker 1>from dying. So we want to have the right amount
<v Speaker 1>of leptin and we want to be able to hear it.
<v Speaker 1>We want to be able to hear what the leptin
<v Speaker 1>is telling us because we don't want to have all
<v Speaker 1>this stored fuel on our body and our body doesn't
<v Speaker 1>even know it's there anyway.
<v Speaker 2>So one more thing here. Menopause and declining estrogen can
<v Speaker 2>also disrupt leftin regulation, yeah, which leads to metabolic changes
<v Speaker 2>in women. Post metopods host hormones. Eating it is, it
<v Speaker 2>is so in our related. Our body is a system.
<v Speaker 2>You've got to get the entire system working well so
<v Speaker 2>that your body's in balance.
<v Speaker 1>Well, this whole episode of the Zoe podcast with doctor
<v Speaker 1>Jenkinson was all about like, what's wrong with eat let's
<v Speaker 1>move more? Right and again though we know that it's
<v Speaker 1>not just as simple as counter calories, eat less, move more.
<v Speaker 1>You have to fix the underlying problems. Yeah, if you're
<v Speaker 1>going to lose fat, you do need to eat less
<v Speaker 1>to get to the fat. Your body has to have
<v Speaker 1>a reason to burn the stored fat. But you can't
<v Speaker 1>just eat less if your body also can't access your
<v Speaker 1>stored fat, or if your hormones are all out of whack.
<v Speaker 1>So that's what the internet in fasting does, that helps
<v Speaker 1>heal those the reason why your body can't perceive that
<v Speaker 1>you are obese, the reason your body can't tap into
<v Speaker 1>your fat stores. Keeping your insulin low just is so
<v Speaker 1>important that in flun it's important anybody. I was just
<v Speaker 1>so excited to share that.
<v Speaker 2>That's fascinating.
<v Speaker 1>Yep.
<v Speaker 2>All right, so we have a weekly celebration from Karen.
<v Speaker 2>Karen wrote October first was my one year fastiversary. But
<v Speaker 2>with my annual doctor's visit on October second and then
<v Speaker 2>a trip out of town, I waited until today to
<v Speaker 2>send this in. Oh, she's a member of our community.
<v Speaker 2>I should probably put notes on there, because as I
<v Speaker 2>start to read, I get confused, and then I realized, Oh,
<v Speaker 2>this came from the community. Yeah. I asked her if
<v Speaker 2>I could share this, so she says, I don't pay
<v Speaker 2>for post very often, but I do check into the
<v Speaker 2>community and I really enjoy all the positivity and encouragement
<v Speaker 2>that I see, so I hope this will be an
<v Speaker 2>encouragement to others as well. I first attempted intermitten fasting
<v Speaker 2>in twenty fifteen or twenty second sixteen, when a friend
<v Speaker 2>of mine told me about Delay Don't Deny and suggested
<v Speaker 2>I read it. At the time, we were both attending
<v Speaker 2>weight Watcher meeting and had been longtime members. I did
<v Speaker 2>make lifetime in weight Watchers, but that was when I
<v Speaker 2>was in my forties, and of course I did not
<v Speaker 2>keep the weight off long term. I am now sixty four,
<v Speaker 2>almost sixty five, and to say things are different as
<v Speaker 2>an understatement. Anyway, when I gave up on IF back then,
<v Speaker 2>when I did not get the desired results in the
<v Speaker 2>time I thought I should, and then she says, fast
<v Speaker 2>forward to October first, twenty twenty four. I had just
<v Speaker 2>gone to my doctor for my annual visit, and my
<v Speaker 2>weight was higher than it had been in a long time,
<v Speaker 2>and I felt terrible, and I decided I had to
<v Speaker 2>do something. I had tried the shots but did not
<v Speaker 2>stay on them due to the side effects, and besides
<v Speaker 2>weight watchers, I had also tried several other quote diet plans,
<v Speaker 2>but without any long term success. So I thought again
<v Speaker 2>about if still had the books, and also learned about
<v Speaker 2>the twenty eight day fast start, and so I ordered
<v Speaker 2>that one. I began again, but this time, after reading
<v Speaker 2>jens suggestion to give it a year, I made the
<v Speaker 2>commitment to myself to do just that no matter what.
<v Speaker 2>By the way, my nurse practitioner is very supportive of
<v Speaker 2>by F. During this past year, we made two international trips,
<v Speaker 2>one to Japan in December to visit our son and family,
<v Speaker 2>and another in August on a cruise to England and
<v Speaker 2>the British Isles, And the week before that we vacationed
<v Speaker 2>with our family in Florida. We were gone three weeks.
<v Speaker 2>On the first trip and two weeks in August. So
<v Speaker 2>as you can imagine, it was not easy. But every
<v Speaker 2>day I fasted, not always the same, but I did fast,
<v Speaker 2>and I attempted to make good food choices. However, I
<v Speaker 2>did not deny myself treats every so often. In March,
<v Speaker 2>after slow weight loss, I decided to try ADF and
<v Speaker 2>record my weight every day and then take the weekly average.
<v Speaker 2>As Jen suggests in her books, it really did make
<v Speaker 2>a difference. I've always hated the scale, but this certainly helped.
<v Speaker 2>I continued ADF through the last week, except for my
<v Speaker 2>cruise and the Florida vacation, and except for maybe three
<v Speaker 2>or four week my weight trended down bit by bit.
<v Speaker 2>In January, I rejoined our local gym and I began
<v Speaker 2>a weight training program twice a week. Also in April,
<v Speaker 2>I had my fasting insulin tested. After listening to a
<v Speaker 2>couple of podcasts and hearing Jen and Sherry talk about it,
<v Speaker 2>I knew I was most likely insulin resistant, but I
<v Speaker 2>wasn't sure how badly. My fasting insulin was ten point
<v Speaker 2>six and my fasting glucose was ninety, making my homa
<v Speaker 2>IR score two point four, which indicates insulin resistance. No
<v Speaker 2>surprise there. Last week I had it tested again and
<v Speaker 2>my fasting insulin has gone down to eight point six
<v Speaker 2>and my fasting glucose was eighty one, making my hom
<v Speaker 2>a IR one point seven. Yay. I was so pleased
<v Speaker 2>to see the improvement. And most importantly for me is
<v Speaker 2>that in the year of consistently fasting no matter what,
<v Speaker 2>I have lost a total of seventeen pounds. I know
<v Speaker 2>that's not a lot for some, but for me it's
<v Speaker 2>awesome because I know without fasting, I would be much heavier,
<v Speaker 2>and I've always been a s low loser. I feel
<v Speaker 2>so much better and I now experience appetite correction and satiety.
<v Speaker 2>I didn't always make the best food choices, and I'm
<v Speaker 2>currently trying to focus more on whole foods, eliminating as
<v Speaker 2>much processed foods as possible. I have to ask myself
<v Speaker 2>every day, will this fuel your body? It's a constant process.
<v Speaker 2>For me, I truly believe if will be the way
<v Speaker 2>I live for the rest of my life. I'm sure
<v Speaker 2>there will be bumps in the road, but I know
<v Speaker 2>I can always get back to it, and I know
<v Speaker 2>the results. I still have about fifteen to twenty pounds
<v Speaker 2>I want to lose, but I'm not stressing about it
<v Speaker 2>because I know it's possible and I can do it
<v Speaker 2>in time. Thank you Jin for all the research you
<v Speaker 2>did and for sharing the information with all of us
<v Speaker 2>in a way that we can all understand. And thank
<v Speaker 2>you for this community and for your podcasts. I'm proud
<v Speaker 2>of myself for sticking to my commitment and seeing the results.
<v Speaker 2>I will continue on day by day and tweaking it
<v Speaker 2>till it's easy. Fast on my friends.
<v Speaker 1>I love it. Karen, I love it, And she's got
<v Speaker 1>the data. Her fasting insulin has gone down. Her hom IR,
<v Speaker 1>which is her insulin resistance score, has gone down from
<v Speaker 1>a two point four to a one point seven. That
<v Speaker 1>is amazing. So I genuinely believe it's like almost medical
<v Speaker 1>malpractice for not everybody to know their fasting insulin. It
<v Speaker 1>is so important. If your doctor says, oh, it doesn't matter,
<v Speaker 1>we don't even care about fasting insulin, make your doctor
<v Speaker 1>listen to that podcast episode with doctor Jenkinson.
<v Speaker 3>Yeah.
<v Speaker 2>And it's so fascinating too, because like, there are people
<v Speaker 2>doing research on insulin right right, But you know when
<v Speaker 2>you look at who funds most research, well, that's true.
<v Speaker 2>It's just not going to be a heavily researched area
<v Speaker 2>unless somebody has a special interest in that and they
<v Speaker 2>go get research grants or whatever to do it. And so,
<v Speaker 2>you know, as sad as it sounds, I bet it's
<v Speaker 2>twenty years before healthcare catches up with what we know. Yeah,
<v Speaker 2>but you know, I love what Karen said in that.
<v Speaker 2>She said it's a constant process for me. And you know,
<v Speaker 2>she knows that she needs to improve her food choices
<v Speaker 2>and she's working on that. But she didn't try to
<v Speaker 2>do everything at once, right, she just made the commitment
<v Speaker 2>that she was going to fast every day for a year,
<v Speaker 2>and you know, now that this year is over, it
<v Speaker 2>sounds like she's really now going to work on focusing
<v Speaker 2>on food. And I think that's perfect. And you know,
<v Speaker 2>I've been fasting for ten years now. It's still a
<v Speaker 2>constant process for me. I'm still learning what foods work
<v Speaker 2>better for me and don't work great for me, and
<v Speaker 2>what affects you know, my body and how I feel
<v Speaker 2>and inflammation and you know, my body after fifty is
<v Speaker 2>not the same as my body before fifty, And so
<v Speaker 2>I think fasting isn't a set it and forget it
<v Speaker 2>so much as stay curious, right, curious, continue to tweak.
<v Speaker 2>You know, Yes, fasting is easy, but sometimes we have
<v Speaker 2>to dig deep and sometimes we you know, have to
<v Speaker 2>make adjustments along the way. And I just think that's
<v Speaker 2>the nature of life really, So anyway, I just that
<v Speaker 2>was a great celebration from Karen.
<v Speaker 1>All right, so now we have a question from a listener.
<v Speaker 1>This question is from feeling stuck in Singapore. Hi, Jen
<v Speaker 1>and Sherry, thank you for giving listeners the chance to
<v Speaker 1>send in questions. I'd really value your thoughts as I
<v Speaker 1>feel like I've lost my rhythm with fasting. I'm thirty nine, female,
<v Speaker 1>one hundred and seventy two centimeters tall, and currently seventy
<v Speaker 1>five kilograms. My goal is to lose around ten kilograms
<v Speaker 1>and overall feel better in myself and get my energy back.
<v Speaker 1>I've been doing intermittent fasting for a few years, always
<v Speaker 1>with a clean fast, mainly sixteen eight or eighteen six,
<v Speaker 1>and I've experimented with alternate Dave fasting from time to time.
<v Speaker 1>For a while, fasting worked really well, but since the
<v Speaker 1>start of twenty twenty five actually put on about five
<v Speaker 1>kilograms instead of losing I'm not so fixated by what
<v Speaker 1>the scales say. I more go by how I feel
<v Speaker 1>and how my clothes feel, and they feel tighter. And
<v Speaker 1>by the way, Sherry, I just ran her smart Bmi.
<v Speaker 2>Did you, because I was working on that. I just
<v Speaker 2>did it.
<v Speaker 1>I ran her smart Bmi and she is right this
<v Speaker 1>minute at thirty eight over seventy. I mean you asked
<v Speaker 1>last time about that she's in the normal weight range,
<v Speaker 1>but at the slightly higher end. She's at the upper
<v Speaker 1>half of the healthy weight range. So I think that
<v Speaker 1>is important to note, all right, So she said a
<v Speaker 1>bit of background. Last year, I was in a very
<v Speaker 1>stressful job and my anxiety was quite high. Oddly the
<v Speaker 1>weight came off more easily then. Since changing jobs, I'm
<v Speaker 1>much happier and my anxiety is far lower. I can't
<v Speaker 1>help but wonder if my body feels safe again now
<v Speaker 1>and is holding on to weight differently. I've tried some ADF,
<v Speaker 1>but I find it tricky. On down days, I either
<v Speaker 1>can't sleep properly or I fel guilty that I've let
<v Speaker 1>myself down if I feel like I've eaten more than
<v Speaker 1>the suggested five hundred calories. I'm not sure if it's
<v Speaker 1>the right long term fit for me. I've also got
<v Speaker 1>a very sweet tooth. After opening my window, I often
<v Speaker 1>want chocolate, even if I've eaten a full meal. I'm
<v Speaker 1>curious if that could point to a deficiency of some
<v Speaker 1>sort or whether it's simply sugar cravings. I'm just going
<v Speaker 1>to pop in here. I think it's normal to crave
<v Speaker 1>something sweet, and we should not let that make us
<v Speaker 1>feel guilty. Have a little bite of something sweet, have
<v Speaker 1>a little something, whatever it might be. I have read
<v Speaker 1>that craving chocolate is really magnesium. Yeah, I've heard that too,
<v Speaker 1>So you know, if it's only chocolate, then it could
<v Speaker 1>be magnesium deficiency. But I think that we should stop
<v Speaker 1>feeling guilty about craving something.
<v Speaker 2>I have a sweet tooth every day, I have something
<v Speaker 2>I want to bite us something sweet to close my window.
<v Speaker 1>Every day, and I do have I have something sweet
<v Speaker 1>every day too, and I don't feel guilty about it
<v Speaker 1>or feel like it's bad or wrong. And so I
<v Speaker 1>think we've like kind of guilted ourself into thinking that
<v Speaker 1>there's something wrong with you. But the fact that all
<v Speaker 1>of us have a sweet tooth means there's something biologically
<v Speaker 1>we're wired to want a little taste of something sweet,
<v Speaker 1>so find it, have a little something, all right, she says.
<v Speaker 1>I stay active with strength training and yoga, and I
<v Speaker 1>try to balance fasting with looking after my hormones and
<v Speaker 1>managing anxiety. Even so, I feel as say, my body
<v Speaker 1>has adapted and I've no longer seen progress. So here
<v Speaker 1>are my main questions. What tweaks or adjustments would you
<v Speaker 1>suggest to help me break this plateau and see fat
<v Speaker 1>loss again? And I got a really easy when I
<v Speaker 1>bet Shery's going to say the same thing, I'm thinking,
<v Speaker 1>do you think a different fasting protocol, such as a
<v Speaker 1>more structured version of ADF might be better for me?
<v Speaker 1>I see Shery and I agree on that already. And
<v Speaker 1>could my sweet cravings be a sign of something missing
<v Speaker 1>or just a happit I need to manage? And again,
<v Speaker 1>it's okay to have a sweet craving. I've actually got
<v Speaker 1>a bag of butterscotch candy in my pantry. I don't
<v Speaker 1>have one very often. Sometimes I'll have fruit, sometimes I
<v Speaker 1>just want one butterscotch candy. I don't want to do
<v Speaker 1>easy to pint of ice cream right right? If I
<v Speaker 1>had ice cream, I might we need a pint of
<v Speaker 1>ice creams. I don't buy that, all right, sheer up.
<v Speaker 1>And lastly, could the recent weight game be linked to
<v Speaker 1>my lower stress and anxiety levels? I don't think so,
<v Speaker 1>And thank you so much for the work. I'm sorry,
<v Speaker 1>I'm just like answering all the questions, but we still
<v Speaker 1>have a lot to dig into. But I have a hunter.
<v Speaker 1>On the same page, she said, thank you so much
<v Speaker 1>for the work you do. I love the way you
<v Speaker 1>remind us fasting is a lifestyle rather than a diet,
<v Speaker 1>and I'd really like to find that flow again. All right, Gary,
<v Speaker 1>did I read your mind?
<v Speaker 2>Oh? I think we read each other's minds. Wht me
<v Speaker 2>just start with that last question where she said, do
<v Speaker 2>I think her recent weight game could be linked to
<v Speaker 2>lower stress? Yes? And no, because here's why some people,
<v Speaker 2>when they're super stressed and anxious don't have a lot
<v Speaker 2>of appetite.
<v Speaker 1>Don't eat.
<v Speaker 2>Now, you could have been eating less during that period
<v Speaker 2>of time, and now that you have less stress and
<v Speaker 2>less anxiety, you have more of an appetite. And the
<v Speaker 2>reason I think that you may be seeing away gain
<v Speaker 2>is more to do with your fasting protocol. Yes, so,
<v Speaker 2>as you've heard us talking time and time again sixteen
<v Speaker 2>eight and eighteen six, seventeen seven. There is something very
<v Speaker 2>magical once you get to a five hour eating window.
<v Speaker 2>And I have a graph I share with a lot
<v Speaker 2>of people, Jen and I cannot remember or figure out
<v Speaker 2>where this graph came from.
<v Speaker 1>It came from a study.
<v Speaker 2>Yeah, I came from a research study. I just can't
<v Speaker 2>remember what or where it.
<v Speaker 1>Might have been. That study where they followed people fasting
<v Speaker 1>for seventy two hours and then it showed when they're fasting,
<v Speaker 1>ramped their metabolic rate and they're fat burn ramped up.
<v Speaker 2>It may have been that one.
<v Speaker 1>That might have been a study.
<v Speaker 2>Sound familiar because that graph I look it up how
<v Speaker 2>it saved seventy two hours. So anyways, we had this
<v Speaker 2>graph from this research article, and basically what they found
<v Speaker 2>is that at eighteen hours hours of the fast, like
<v Speaker 2>eighteen to twenty four hours of the fast, is this
<v Speaker 2>kind of magical area where insulin is the lowest and
<v Speaker 2>fat burning is the highest. And so if you constantly
<v Speaker 2>open your window prior to eighteen hours, you're missing out
<v Speaker 2>on some of that like extra enhanced fat burning.
<v Speaker 1>Okay, I have it pulled up. Do you want me
<v Speaker 1>to read it. I pulled up seven it's from that
<v Speaker 1>seventy two hour here's some quotes from it. So it's
<v Speaker 1>like the little graphic that Sherry was talking about. I
<v Speaker 1>saved it. I saved it on October tenth of twenty seventeen,
<v Speaker 1>that is when I saved it to my photo roll.
<v Speaker 1>So this is based on what they did. Just in
<v Speaker 1>case somebody's wondering about this study. They took people who
<v Speaker 1>were not faster. They just be like, all right, we're
<v Speaker 1>gonna see what happened when you fast, and they put
<v Speaker 1>them on a seventy two hour fast to see what happened,
<v Speaker 1>and then they graft their insulin levels and how long
<v Speaker 1>they'd been fasting. Oh, and the graph actually does go
<v Speaker 1>up to seventy two hours, but it says of the
<v Speaker 1>total increase in lipid kinetics that would be like fat loss,
<v Speaker 1>sixty percent occurred between twelve and twenty four hours of fasting.
<v Speaker 1>The greatest interval change occurred between eighteen and twenty four
<v Speaker 1>hours of fasting. So there's that sweet spot between eighteen
<v Speaker 1>and twenty four that was when the most fat burning
<v Speaker 1>was happening. And then it says plasma insulin decreased. By
<v Speaker 1>fifty percent between twelve hours and seventy two hours of fasting.
<v Speaker 1>Of the total decline in plasma insulin, seventy percent occurred
<v Speaker 1>within the first twenty four hours of fasting. So that's
<v Speaker 1>pretty important. The first twenty four hours we had major
<v Speaker 1>insulin going down. And it said, these results demonstrate and
<v Speaker 1>this is from this is a quote from our research study.
<v Speaker 1>These results demonstrate that the mobilization of adipose tissue triglycerides
<v Speaker 1>increases markedly between eighteen and twenty four hours of fasting.
<v Speaker 1>So fat loss damn eighteen and twenty four hours, that's
<v Speaker 1>when it ramped up.
<v Speaker 2>Yeah, I mean that's where we see that magic. Because
<v Speaker 2>you think about it, even shortening your window by one hour,
<v Speaker 2>that's seven hours a week that your body gets to
<v Speaker 2>dive into some deeper fat burning. Yep. So no, I
<v Speaker 2>don't think you need to jump to ADF right now.
<v Speaker 2>I wouldn't even recommend it until you've done a month
<v Speaker 2>of five hour windows or that's your boundary. So like
<v Speaker 2>five hour windows, and you know it's not like I
<v Speaker 2>eat for five hours. Gin doesn't eat for five hours.
<v Speaker 2>That's kind of the boundary of our window. If we're
<v Speaker 2>eating and we are completely satisfied, and this three and
<v Speaker 2>a half hours, we're going to close that window. Now,
<v Speaker 2>if I an hour later am like truly hungry again,
<v Speaker 2>I'm going to reopen my window and reclose it. And
<v Speaker 2>I'm still gonna get a five hour eating window. So
<v Speaker 2>I think just by just some simple tweaks, shorten up
<v Speaker 2>your eating window to five hours for a month, you're
<v Speaker 2>gonna see your scales start to go down. I bet
<v Speaker 2>you start to see some inflammation go down. I think
<v Speaker 2>your sleep is going to improve. So yeah, just like
<v Speaker 2>take eighty off off the table right now. Okay, so
<v Speaker 2>shorten your window. As for your cravings, I don't think
<v Speaker 2>it's a sign that you're missing something. You can take
<v Speaker 2>some magnesium. We love by optimizers, magnesium breakthrough. You hear
<v Speaker 2>us talk about all the time. I could not live
<v Speaker 2>without it. I can tell immediately if I miss it.
<v Speaker 2>So you can try that. But it's not a bad
<v Speaker 2>thing that you crave sweets. Choose something that is not
<v Speaker 2>going to negatively affect your goals. And you know, there's
<v Speaker 2>a lot of health benefits to eating some dark chocolate
<v Speaker 2>every day. The key is moderation, right, you know, one
<v Speaker 2>serving of dark chocolate. You know, an ounce of our
<v Speaker 2>chocolate is not eating an entire candy bar every day,
<v Speaker 2>you know, working in some dark cocoa into some overnight
<v Speaker 2>oats and adding some frozen cherries to it. That's one
<v Speaker 2>of my favorites. And that's a great sweet dessert, healthy food.
<v Speaker 2>So just kind of think about sweet foods that you
<v Speaker 2>can eat that are just naturally sweet, that are not
<v Speaker 2>bake goods, cookies, cakes, you know, that sort of thing.
<v Speaker 2>And then I think that was pretty much solid. He yes,
<v Speaker 2>I think so too. I think that's it. I don't
<v Speaker 2>think you have anything major going on other than it's
<v Speaker 2>time to shift your wind.
<v Speaker 1>And that window up again. So we've eighteen to twenty
<v Speaker 1>four hours is when the fat burning rammed up. So
<v Speaker 1>if every day you're fasting, if your window is average
<v Speaker 1>of six hours, your fast is an average of eighteen
<v Speaker 1>so you're you're missing that every day.
<v Speaker 2>So okay, So I just discovered something pretty fascinating. I
<v Speaker 2>hope it works. I took that photo and I was
<v Speaker 2>able to generate an iCloud link from it. I put
<v Speaker 2>it in show notes, okay, and I just opened it
<v Speaker 2>and it opens.
<v Speaker 1>It's a link.
<v Speaker 2>Yeah, there's a link. Are you in there? Yeah?
<v Speaker 1>Oh look I was able to Okay, I was able
<v Speaker 1>to open it too, So it's much as you So
<v Speaker 1>we can try. There's a link in show notes where
<v Speaker 1>you can find that find that graphic that we have
<v Speaker 1>been talking about since twenty seventy.
<v Speaker 2>Yeah, so yeah, take a look at that if you
<v Speaker 2>want to know what we're talking about. I'm a visual person,
<v Speaker 2>so it would drive me crazy to hear us talk
<v Speaker 2>about not being to see it.
<v Speaker 1>And I don't know that we now end up on
<v Speaker 1>Facebook somewhere someone shared that graphic, and really.
<v Speaker 2>I feel like maybe doctor fun had it in a
<v Speaker 2>blog to do blog posts for diet doctor.
<v Speaker 1>Yep, or he had his own he had his own
<v Speaker 1>Intensive Dietary Management Oh right, yep. That was the name
<v Speaker 1>of his own website.
<v Speaker 2>I kind of feel like it maybe came from him,
<v Speaker 2>But I'm not sure.
<v Speaker 1>If someone took that study in that graph and put
<v Speaker 1>those quotes in it and generated that graphic, that was
<v Speaker 1>not us. Yeah, I'm a teacher, right, Look, teachers, we're
<v Speaker 1>not historians or mathematicians. We'd grab what they said and said,
<v Speaker 1>here's there. You know, we share it with you, right right?
<v Speaker 2>All right, So we have a question from Struggling with
<v Speaker 2>Windows in Willow Grove. Good morning. I've been doing IF
<v Speaker 2>for three months. I typically have a twenty hour fast
<v Speaker 2>and a four hour eating window. I have lost fourteen
<v Speaker 2>pounds since July the twenty first. My question is, when
<v Speaker 2>I want to change my eating window, how do I
<v Speaker 2>calculate that for the next day. For example, during the week,
<v Speaker 2>I typically open my window from five pm to nine pm. However,
<v Speaker 2>on Friday and Saturday I might want to open early
<v Speaker 2>and extend it longer. My struggle is I want to
<v Speaker 2>start out every day trying to fast twenty hours, but
<v Speaker 2>how do I calculate that. I'm sorry if this sounds
<v Speaker 2>can be using business. I'm confused. I thoroughly enjoy your
<v Speaker 2>podcast and I've purchased all your books. I would appreciate
<v Speaker 2>if you could clarify this.
<v Speaker 1>So Struggling with Windows and Willow Grove, we're not at
<v Speaker 1>all confused by your question because we know exactly what
<v Speaker 1>you're talking about. So you're focusing on trying to count
<v Speaker 1>the fast and your window, and when you think about
<v Speaker 1>the fact that every day has twenty four hours in
<v Speaker 1>the calendar day, okay, from you know, midnight until the
<v Speaker 1>next midnight. There's twenty four hours in that calendar day.
<v Speaker 1>And this is why I recommend even though we just
<v Speaker 1>talked about all these great benefits that happened between eighteen
<v Speaker 1>and twenty four hours of fasting, that might make you
<v Speaker 1>think that if you're not hitting exactly you know somewhere
<v Speaker 1>above eighteen, you're missing out on the benefits. I want
<v Speaker 1>you to think about that one calendar day of twenty
<v Speaker 1>four hours, Okay, just like think about it like as
<v Speaker 1>a there's your calendar day, and I want you to
<v Speaker 1>picture your eating window as sliding around. It can slide later,
<v Speaker 1>it can slide earlier, but you're eating window length is
<v Speaker 1>what you're focused on. So if your goal is to
<v Speaker 1>get twenty hours of fasting every day, twenty four minus
<v Speaker 1>twenty means your goal would be a four hour eating window,
<v Speaker 1>and you can slide that around any direction within those
<v Speaker 1>twenty four hours. If you slide that twenty, there are
<v Speaker 1>that four hours around within twenty four The time after
<v Speaker 1>midnight and before midnight of that day will add up
<v Speaker 1>to exactly twenty. Because that's the math. There's twenty four
<v Speaker 1>hours in a day. Four hours eating that left you
<v Speaker 1>with twenty fasting hours in that day. Now, I understand
<v Speaker 1>that if you close really late because you shifted it
<v Speaker 1>later and you want to open earlier the next day,
<v Speaker 1>you might not have gotten to twenty because that's a
<v Speaker 1>new calendar day, right. But if you always exactly fasted
<v Speaker 1>four hours every single day, it wouldn't matter where you
<v Speaker 1>put that in your day. Your average fasting time would
<v Speaker 1>be exactly twenty. So maybe your windows open later one night,
<v Speaker 1>the next day you open it a little earlier. You
<v Speaker 1>didn't quite get to twenty, but because you opened earlier,
<v Speaker 1>you're going to close earlier, so maybe the next day
<v Speaker 1>it's a little longer. So maybe one day your fast
<v Speaker 1>only was eighteen hours, but the next day it's twenty two.
<v Speaker 1>What's the average of eighteen and twenty two twenty? So
<v Speaker 1>you're still getting that average amount of fasting time. So
<v Speaker 1>instead of trying to calculate how many hours have I
<v Speaker 1>been fasting, if you just keep your eye on the
<v Speaker 1>eating window boundary. If you never fasted, I mean, if
<v Speaker 1>you never had an eating window longer than five hours, ever,
<v Speaker 1>you're fast would average nineteen hours. It's just the mouth
<v Speaker 1>of twenty four hours in a day.
<v Speaker 2>And you know, I just did a Google search on
<v Speaker 2>that on what that image that we have. Yeah, now
<v Speaker 2>it looks like it came from a session from the
<v Speaker 2>European Society of Cardiology, Okay, And the session was titled
<v Speaker 2>Dietary Interventions for Optimized Cardiovascular Health and it was caloric
<v Speaker 2>restriction and cardium metabolic health cardio metabolic benefits of intermittent fasting.
<v Speaker 1>Love it.
<v Speaker 2>And it was a slide from that presentation.
<v Speaker 1>And what year was that presentation?
<v Speaker 2>I can't see. It's really locked down. Oh but Google
<v Speaker 2>Images immediately went to this doctor Abinov Doyon.
<v Speaker 1>Interesting.
<v Speaker 2>Yeah, anyway, I don't know if he used this from
<v Speaker 2>something else or not, but it's out there and it's
<v Speaker 2>being shown.
<v Speaker 1>In a it's a powerful graphic. And no, that was
<v Speaker 1>one study on a seventy to hour fast and what
<v Speaker 1>was happening, And these people were not intermittent faster. So
<v Speaker 1>I take with a grain of salt that if we
<v Speaker 1>are fasting all the time and we're metabolically flexible, we
<v Speaker 1>could flip a switch sooner. Right, we might see fat
<v Speaker 1>burning earlier. It's just hard to know. But that does
<v Speaker 1>help us get a glimpse into why that ends up
<v Speaker 1>being such a great sweet spot for so many people.
<v Speaker 1>All Right, now it's time for our segment called What's
<v Speaker 1>Your Why. Most of us begin intermittent fasting with weight
<v Speaker 1>loss in mind, which is a great reason to begin.
<v Speaker 1>There's so much more to what intermittent fasting can do
<v Speaker 1>for us beyond weight loss, and that is why in
<v Speaker 1>my book twenty eight day fast Start day by day,
<v Speaker 1>I have readers craft their why statements before beginning. I
<v Speaker 1>genuinely believe that when your why is deeper than weight
<v Speaker 1>loss alone, you are more likely to find long term
<v Speaker 1>success because you view intermittent fasting as a lifestyle.
<v Speaker 2>All right, So this week we have a wife from Jenny.
<v Speaker 2>Jenny wrote my why well background. Until I was fifty,
<v Speaker 2>I never struggled with weight. I ate what I wanted
<v Speaker 2>when I wanted, and I was in good condition. After fifty,
<v Speaker 2>my body started falling apart and I added on the path.
<v Speaker 2>At forty nine, I was assize six on one hundred
<v Speaker 2>and thirty five pounds. At sixty nine, I was two
<v Speaker 2>o six and wearing tents. I hated how I looked
<v Speaker 2>and felt I self loathed thought I'd tried everything to
<v Speaker 2>shed the weight and start feeling good about myself. I
<v Speaker 2>want to physically and emotionally feel good about myself again.
<v Speaker 2>I want to live well into my nineties, maybe even
<v Speaker 2>one hundred, like my Irish grandmother who lived to be
<v Speaker 2>one hundred and four. I want to wear the clothes
<v Speaker 2>I like and not struggle every day with what will
<v Speaker 2>fit or what will not fit. I want to go
<v Speaker 2>to functions indoor and outdoor, and to be focused on
<v Speaker 2>enjoying the community i'm with and not be consumed with
<v Speaker 2>how awful I look, or hide in a corner, or
<v Speaker 2>even just stay home. I want to enjoy long walks
<v Speaker 2>and hikes and nature without being winded or injured. I
<v Speaker 2>want to be able to go paddle boarding or get
<v Speaker 2>down on the floor without a plan on how to
<v Speaker 2>get back up. I want to feel good about my
<v Speaker 2>body again and age gracefully, not prematurely. I'm on my
<v Speaker 2>way to these desires slash wishes, slash goals. I am
<v Speaker 2>down to one hundred and sixty seven from two oh six.
<v Speaker 2>I am now able to walk three miles without a
<v Speaker 2>lot of difficulty. I'm starting to feel better about myself
<v Speaker 2>and believe this is all possible. The best part is
<v Speaker 2>I went on a vacation for a week with friends
<v Speaker 2>in the mountains of North Carolina, and I had eight
<v Speaker 2>to ten hour eating windows. I ate what I wanted
<v Speaker 2>when I wanted, and I thought for sure i'd gained weight,
<v Speaker 2>but when I got back, I weighed the same. I
<v Speaker 2>am now back on track for further progress. I am
<v Speaker 2>so grateful for IF and it is my forever way
<v Speaker 2>of living.
<v Speaker 1>I'm so happy. Hooray, that is awesome. I'm glad you
<v Speaker 1>are feeling so much better.
<v Speaker 2>Jenny, Yeah, so this question. The next question was sent
<v Speaker 2>in by traveling mom Hijen and Jerry. Thanks so much
<v Speaker 2>for your time on this, helping others with your stories
<v Speaker 2>and connecting people through your community and websites. I am
<v Speaker 2>forty four, five foot three and currently one hundred and
<v Speaker 2>eighty five pounds. I am hypothyroid. I have high bad
<v Speaker 2>cholesterol and low good cholesterol. My fasting glucose last year
<v Speaker 2>was ninety nine, but my doctor had said it was
<v Speaker 2>okay for me to have black coffee, so maybe it
<v Speaker 2>was a little off because the year before it was ninety.
<v Speaker 2>I've always been overweight slash chubby. Even as a child,
<v Speaker 2>I would sneak in binge on foods I knew I
<v Speaker 2>shouldn't be eating. For many years, I would overrestrict during
<v Speaker 2>the week and then binge all weekend. I am having
<v Speaker 2>a terrible time of breaking myself of this habit. I've
<v Speaker 2>been clean fasting for about thirteen months. After reading Fast
<v Speaker 2>Feasts Repeat, I started in August of twenty twenty four.
<v Speaker 2>I initially lost over ten pounds very quickly in about
<v Speaker 2>maybe six weeks. I skipped the twenty eight day start
<v Speaker 2>and I went all in around Halloween. I began gaining
<v Speaker 2>back because I was eating poorly during my window. After
<v Speaker 2>the holidays, I settled into a routine with twentyish hour
<v Speaker 2>fast during the week and longer weekends of up to
<v Speaker 2>eight hours. While the fast were okay, I just was
<v Speaker 2>eating too much in my window, and I maintained around
<v Speaker 2>one hundred and ninety for about seven months. I teach
<v Speaker 2>pre K so I'm not sedentary. I have two kids
<v Speaker 2>who both do travel sports, and I am insanely busy.
<v Speaker 2>After working on the weekends, I am with kids twenty
<v Speaker 2>four hours a day, and I give all my mental,
<v Speaker 2>emotional and physical strength to them. My kids both have coeliac,
<v Speaker 2>so our house is gluten free. I don't eat much
<v Speaker 2>as far as the gluten free versions of foods, as
<v Speaker 2>I know they have no nutritional value. I have tested
<v Speaker 2>for seliac myself and I am negative. I walk on
<v Speaker 2>the weekends and some weeknights, and I do twentyish minutes
<v Speaker 2>of stretch or yoga each morning. At my highest I
<v Speaker 2>was two hundred and fifteen pounds. That was five years ago.
<v Speaker 2>I took off about fifteen through lifestyle changes, and I
<v Speaker 2>was two hundred when I started cleaning fasting. Prior to that,
<v Speaker 2>I was dirty fasting till about eleven each day with
<v Speaker 2>Stevia in my car and focusing on gut health. I
<v Speaker 2>know how to eat healthy and I make good food choices. Usually.
<v Speaker 2>I've always been able to eat at any time and
<v Speaker 2>joke that I could eat a Thanksgiving meal and be
<v Speaker 2>hungry again thirty minutes later. This has not changed with fasting.
<v Speaker 2>I'm still hungry a lot, although it's a different type
<v Speaker 2>of hunger that I can wait through. I begin tweaking
<v Speaker 2>and listening to your podcast at the beginning of the
<v Speaker 2>school year. I lost about five pounds this month, but
<v Speaker 2>last week I found myself eating too much again and
<v Speaker 2>I gained back a pound. I do one meal a
<v Speaker 2>day on mondays less than a one hour window, and
<v Speaker 2>have a four hour or less window the rest of
<v Speaker 2>the week. I wake up at four every day and
<v Speaker 2>I open my window around one thirty or two, and
<v Speaker 2>I am usually done by five. This works best with
<v Speaker 2>my schedule and keeps me from binging when I get
<v Speaker 2>home from work and before I start driving my kids
<v Speaker 2>around to their after school activities. My tweak was to
<v Speaker 2>eat dinner immediately when I got home from work and
<v Speaker 2>then close my window. My questions are, first, does taking
<v Speaker 2>levothyroxine for my thyroid break my fast? Do you want
<v Speaker 2>to just answer that it does?
<v Speaker 1>Not? Keep taking it? You're supposed to take it on
<v Speaker 1>an empty stomach. Just got it?
<v Speaker 2>Well, let me just back that up, because this came
<v Speaker 2>up a couple of weeks ago. As long as it
<v Speaker 2>is the pill levothyroxine, you're fine. If it's the oral,
<v Speaker 2>we did find that there are ingredients in it that
<v Speaker 2>could break your face.
<v Speaker 1>What's the oral? Is it like a liquid?
<v Speaker 2>The liquid?
<v Speaker 1>Oh, I've never heard of that.
<v Speaker 2>Okay, yeah, we talked about a couple weeks so somebody
<v Speaker 2>asked about that, and so I did deep dive into it.
<v Speaker 2>I didn't neither a liquid, So Anyway, next question is
<v Speaker 2>how do I know when to close my window? If
<v Speaker 2>I eat, feel moderately full and close my window, I
<v Speaker 2>am always hungry again before bed, but I'm okay the
<v Speaker 2>next day when I eat to overly full. I seem
<v Speaker 2>to not lose with over restricting in the past and
<v Speaker 2>the binging, I always think I need to feel overly
<v Speaker 2>full to close my window. I still don't know how
<v Speaker 2>to listen to my body. And while I've I've absolutely
<v Speaker 2>experienced appetite correction as I feel much full, much faster,
<v Speaker 2>I still don't know how much to eat. Should I
<v Speaker 2>just eat a good sized meal and close my window
<v Speaker 2>despite being hungry an hour or so later? Am I
<v Speaker 2>fat adapted? Please help? I am sick of being the
<v Speaker 2>largest mom on the sidelines, and I want to be
<v Speaker 2>able to live a full and happy life, to see
<v Speaker 2>my kids well into adulthood and help them and be
<v Speaker 2>with them as long as possible.
<v Speaker 1>Okay, So this is tricky, and there's a lot of
<v Speaker 1>variables here, and so I think you might be over
<v Speaker 1>restricting and you're caught up in the cycle of beinge
<v Speaker 1>restrict beinge restrict perhaps, and when we're over restricting, whether
<v Speaker 1>it's accidentally or on purpose, your body sends you the
<v Speaker 1>signal to eat EADDD because it feels like you're starving,
<v Speaker 1>and the fact that you are. You know, Monday is
<v Speaker 1>a less than one hour window, and you're aiming for
<v Speaker 1>four hours or less the rest of the week, and
<v Speaker 1>you're closing, but then you're hung again later and then
<v Speaker 1>my hunches tell me, if you think this is what's
<v Speaker 1>happening Scherry, then some days she's got that overwhelming hunger
<v Speaker 1>and she gives into it and then she just binges.
<v Speaker 2>Yeah. I mean, the other thing could be that the
<v Speaker 2>one thirty to five is not for you because you
<v Speaker 2>have legitimate, legitimate hunger later and on the evening. But
<v Speaker 2>then also she says that she recognizes that she's full,
<v Speaker 2>but then she says she doesn't feel satisfied unless she's
<v Speaker 2>really full. Yeah, that she thinks she needs to feel
<v Speaker 2>overly full to close the window. Right. So then, I mean,
<v Speaker 2>it could be that she's just having a really short window,
<v Speaker 2>and so then she's not getting into touch with her
<v Speaker 2>satiety and she's overriding satiety rights.
<v Speaker 1>These days she's stopping early, some days she's underreading, some
<v Speaker 1>days she's overeating, and she's not in touch at all.
<v Speaker 1>So my advice would be, first of all, like Sheery said,
<v Speaker 1>I think that trying to go from one thirty or
<v Speaker 1>two until five is probably not your sweet spot. And
<v Speaker 1>I know that you don't want to bend when you
<v Speaker 1>get home from work and you have to drive them
<v Speaker 1>around there after school activities. And your tweak is eating
<v Speaker 1>immediately and then closing your window, which also might be
<v Speaker 1>affecting your ability to hear your society signals because you're
<v Speaker 1>just like cramming it in without being mindful about what
<v Speaker 1>you're eating. So if I were you, I would shift
<v Speaker 1>your window a little bit later, and I would think
<v Speaker 1>of it as two distinct meals in five hours. Like
<v Speaker 1>open with a meal, but not a giant meal where
<v Speaker 1>you're gonna feel overly full. You don't want to feel
<v Speaker 1>overly stuffed. And then a few hours later have a
<v Speaker 1>second meal. Again you don't want to feel overly full.
<v Speaker 1>We're not having giant meals, Okay, we're having a small meal,
<v Speaker 1>pause another small meal, and then by shifting it slightly later,
<v Speaker 1>not trying to be done before five, you're shifting it
<v Speaker 1>a little bit later. That second eating experience will hopefully
<v Speaker 1>stop you from being hungry again. So you need to
<v Speaker 1>find the right window that gives you the feeling that
<v Speaker 1>you're having enough to eat, not too little, not too much.
<v Speaker 1>You don't want your body to be sending me that
<v Speaker 1>urge to binge. The urge to binge is often not
<v Speaker 1>a good sign that your body is feeling overly restricted.
<v Speaker 1>And it can also just be emotional, like you're feeling
<v Speaker 1>emotionally restricted. You know, physically, we know your body does that,
<v Speaker 1>but it could also be emotionally. So what do you
<v Speaker 1>think about that, Sherry?
<v Speaker 2>Yeah, and so one of the solutions I was thinking
<v Speaker 2>is like she said that she comes home and eats
<v Speaker 2>dinner immediately before she starts running the kids, which is great.
<v Speaker 2>I congratulate you on that, because a lot of people
<v Speaker 2>try to eat in the car or while they're run around,
<v Speaker 2>and that is not a good way to get in
<v Speaker 2>touch with so tiety. So I think I would like
<v Speaker 2>when you get home from work, if that's when you
<v Speaker 2>like to eat your dinner, open with your dinner, start
<v Speaker 2>then and you don't have to eat to your stuffed
<v Speaker 2>because you can eat again when you get home from
<v Speaker 2>running your kids around, and then you can eat again.
<v Speaker 2>And whether that's a light meal or whatever you want
<v Speaker 2>to call it. You're going to have another eating occasion
<v Speaker 2>at the end of your window.
<v Speaker 1>So not opening at one thirty to two. Instead, you're
<v Speaker 1>opening when you get home. You said you were usually
<v Speaker 1>done before five, so you'll be opening some point before fives.
<v Speaker 1>You'll eat, have your meal then, and then you'll plan
<v Speaker 1>to eat a little bit more later when you get home,
<v Speaker 1>so you won't have that panicked, binging feeling. I think
<v Speaker 1>that's great, and I do notice, Sherry, I've been you know,
<v Speaker 1>I had a little fluff from over the summer putting
<v Speaker 1>my jeans back on, and I had, you know, stressful summer.
<v Speaker 1>I had a lot of friends visiting, had some ice
<v Speaker 1>cream more than I should have. I am also really
<v Speaker 1>really busy working on like a grown up. So I've
<v Speaker 1>been waiting until five to open my window. Man, do
<v Speaker 1>I have such a different appetite correction after five? Like
<v Speaker 1>it's dramatic, Like if if I wait till after five,
<v Speaker 1>I can't possibly overeat. If I wait till after five,
<v Speaker 1>it's impossible, whereas if I open it too, I can
<v Speaker 1>eat a lot. Just the timing of my window makes
<v Speaker 1>a giant difference. I had forgotten how it feels to
<v Speaker 1>wait until far.
<v Speaker 2>And the fact that you know she does have like
<v Speaker 2>kind of a history of some emotional eating bingeiting, and
<v Speaker 2>and the fact that she just says she's insanely busy
<v Speaker 2>after work and she's got these kids in sports and whatever.
<v Speaker 2>I remember having kids in high school and it's your go, go, go,
<v Speaker 2>and evenings are stressful, and so I think that you
<v Speaker 2>can just like carve out time for yourself to have
<v Speaker 2>a nice dinner before the stress of the evening starts,
<v Speaker 2>and then when it's done and that stresses behind you,
<v Speaker 2>then relax into your second eating occasion for your window,
<v Speaker 2>and then I think you'll be less prone to kind
<v Speaker 2>of stress eat or try to force it down before
<v Speaker 2>you get busy, and just really relax into your eating
<v Speaker 2>and like immerse yourself in eating, explore the taste, the
<v Speaker 2>textures and that sort of thing. And then I'm going
<v Speaker 2>to go ahead and put a link in show notes.
<v Speaker 2>I share it all the time, but it's just a
<v Speaker 2>really great blog post from doctor Burr Herring about how
<v Speaker 2>to really recognize when you've had enough in your window.
<v Speaker 2>You know, what's the difference between eating till you're no
<v Speaker 2>longer hungry versus eating till you're full, So I'll share
<v Speaker 2>that as well.
<v Speaker 1>So before we get to our tweak of the week,
<v Speaker 1>I want to take a minute to tell you about
<v Speaker 1>my books. I will always be a teacher at heart,
<v Speaker 1>and so it makes me really happy to have a
<v Speaker 1>wide variety of resources for you. No matter where you
<v Speaker 1>are in your intermittent fasting journey, you're going to want
<v Speaker 1>to start with Delayed on Deny, which I think is
<v Speaker 1>the best quick introduction to intermittent fasting out there. It
<v Speaker 1>talks about the clean fast and also for anybody even
<v Speaker 1>if you started with Fast Feast Repeat and you're interested
<v Speaker 1>in ADF, Delayed on Deny the second edition has the
<v Speaker 1>best ADF chapter because I wrote Fast East Repeat in
<v Speaker 1>twenty nineteen for the twenty twenty publication and we've got
<v Speaker 1>a lot more practical experience with ADF since then. So
<v Speaker 1>you want the ADF chapter of the second edition of
<v Speaker 1>Delayed on Tonight. So if you are looking for Delayed
<v Speaker 1>on Tonight, the paperback and the hardback are only available
<v Speaker 1>on Amazon, but it's also available on Audible, and you
<v Speaker 1>can find the ebook wherever you get your ebooks. And
<v Speaker 1>now it's time for our tweak of the week, and
<v Speaker 1>this one was sent in by Sarah in London. So
<v Speaker 1>Sarah said, I recently heard you mention sarah peptize as
<v Speaker 1>breaking the fast. I take it every morning as it
<v Speaker 1>helps with my sinus inflammation, and I know it needs
<v Speaker 1>to be taken on an empty stomach. When you mentioned it,
<v Speaker 1>I thought, no, it can't really make that much difference,
<v Speaker 1>can it. As an experiment, I moved the Sarah pepteze
<v Speaker 1>to my eating window three weeks ago, and I feel
<v Speaker 1>so stupid that I didn't do this earlier. Within weeks,
<v Speaker 1>I'm satisfied. When I'm satisfied, and I don't even think
<v Speaker 1>about eating more f towards. I don't crave crisps or wine.
<v Speaker 1>I have actually lost a couple of pounds without meaning to.
<v Speaker 1>I can't believe that I didn't believe you when you
<v Speaker 1>said supplements matter, but honestly I thought fasting just maybe
<v Speaker 1>didn't work the same way for me. Thank you for
<v Speaker 1>guiding me in the right direction at last. And so
<v Speaker 1>this does show how supplements can make a difference even
<v Speaker 1>when you think they can't. And sarah peptes is one
<v Speaker 1>that is supposed to be taken on an empty stomach,
<v Speaker 1>so you don't want to have it in the middle
<v Speaker 1>of your eating window, but you would use it to
<v Speaker 1>open your eating window and then wait a little bit
<v Speaker 1>and then eat. So that's what I would do. And yes,
<v Speaker 1>supplements really really are important.
<v Speaker 2>Yeah, all right. We would love to leave you with
<v Speaker 2>inspirational motivational quotes, and this week we have a quote
<v Speaker 2>from Susan. This quote is from James Clear and I
<v Speaker 2>thought it especially applied to adopting IF as a lifestyle
<v Speaker 2>and learning to love ourselves, improving our relationship with self,
<v Speaker 2>such as self love. While we are at it. The
<v Speaker 2>quote is lessons are unlikely to stay unless they are repeated.
<v Speaker 2>Behaviors are unlikely to stick unless they are repeated. Love
<v Speaker 2>is unlikely to stick unless it is repeated. The practice solidifies.
<v Speaker 1>Hey, I love that. You know I've said it before.
<v Speaker 2>You know.
<v Speaker 1>The magic is in the clean fast, the magic is
<v Speaker 1>in the feast, but the magic really is in the repeat.
<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 3>Don't forget to subscribe to this podcast to your favorite
<v Speaker 3>podcast app, and if you haven't already, please leave us
<v Speaker 3>a five star review that helps new listeners find the
<v Speaker 3>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 easy, moments,
<v Speaker 1>or anything else you want us to share on the
<v Speaker 1>go to fast Feast Repeat dot com slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question Until next week.
<v Speaker 2>Thanks for listening