Episode 110: Migraines, IF After Past Weight Loss Surgery, 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
<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.
<v Speaker 2>Sherry, I'm doing wonderful.
<v Speaker 1>How are you also wonderful? I wanted to tell everybody
<v Speaker 1>about something new that you and Roxy helped me with,
<v Speaker 1>and that is my new sauna. Yay, I got a
<v Speaker 1>new sauna and I got one from Life Pro which
<v Speaker 1>is a company that we've loved. I first connected with
<v Speaker 1>life Pro in twenty nineteen. It's been a long time.
<v Speaker 1>When Joel, the owner of the company, saw that I
<v Speaker 1>had a vibration plate mentioned and delayed on Deny and
<v Speaker 1>he's like, hey, guess what, we have vibration plates and
<v Speaker 1>he sent me one and I loved it. Well, now
<v Speaker 1>they have sent me a sauna and I'm so excited
<v Speaker 1>to have one again. People who have been listening I
<v Speaker 1>guess for a long time may know that I had
<v Speaker 1>a sauna in Augusta. And guess who helped me put
<v Speaker 1>it together? Me Sherry. And so when life Pro sent
<v Speaker 1>me a sauna to try out, this is what you
<v Speaker 1>know about good friends. Was right before Sary and Roxy
<v Speaker 1>were coming and Sherry said, we can help you put
<v Speaker 1>it together.
<v Speaker 2>I was like, okay, And that was so out of
<v Speaker 2>Roxy's wheelhouse.
<v Speaker 1>I couldn't have done it without y'all because I was
<v Speaker 1>thinking I would put it together with Will, just the
<v Speaker 1>two of us, and the directions were like, you need
<v Speaker 1>two adults to put it together. I really think you
<v Speaker 1>need three to hold different parts and put the pieces together.
<v Speaker 1>But we did it, and now I'm almost excited for winter.
<v Speaker 2>Well three or two tall strong men, I think, Okay,
<v Speaker 2>maybe I think part of our issue was that you
<v Speaker 2>and Roxy are more vertically challenged than me. Yeah, so
<v Speaker 2>the over the head stuff was a little harder, but yeah,
<v Speaker 2>yeah it really it wasn't hard at all.
<v Speaker 1>It wasn't hard at all.
<v Speaker 2>In some places, but not definitely not hard.
<v Speaker 1>It was If you're looking for a sauna, this is
<v Speaker 1>a two person sauna and they're actually like out of
<v Speaker 1>stock on their website right now, but I don't know
<v Speaker 1>if they will be or not. But we love Life
<v Speaker 1>Pro and I just wanted to mention that because they
<v Speaker 1>have so many different cool products, and you know, I've
<v Speaker 1>been hauling around their vibration plate with me from move
<v Speaker 1>to move and wouldn't be without it, the Life Prey
<v Speaker 1>vibration plate.
<v Speaker 2>Yeah. And you know a lot of people right in
<v Speaker 2>for this podcast asked with questions about whole body vibration
<v Speaker 2>therapy because they hear us talk about it or whatever,
<v Speaker 2>and I just wanted to say, you know, if you
<v Speaker 2>go to our website, and I'm gonna drop a link
<v Speaker 2>in today's show notes, you can go to fast ferepeat
<v Speaker 2>dot com Slash life Pro f L I F E
<v Speaker 2>p R O. Just type that in takes you to
<v Speaker 2>a page that's all about life Pro. There, I have
<v Speaker 2>a link to a podcast that Jen and I recorded
<v Speaker 2>with one of the founders of live pro way back
<v Speaker 2>in like twenty twenty, I believe, for our old podcast
<v Speaker 2>Life Lessons. It was episode seven, and we talked with Joel.
<v Speaker 2>He's an amazing guy. He has a servant's heart. He
<v Speaker 2>just wants to help people live healthy lives. And he's
<v Speaker 2>even branched out and now he has they have some
<v Speaker 2>other different side companies to help pets live healthy lives.
<v Speaker 2>And well, I didn't even know that, yes, uh huh,
<v Speaker 2>And I was emailing back and forth with him a
<v Speaker 2>couple of weeks ago about that. And so anyway, we
<v Speaker 2>have an episode all about whole body vibration plate, and
<v Speaker 2>then I also have like maybe eight or nine research
<v Speaker 2>studies about the benefits of whole body vibration plates. Those
<v Speaker 2>links are on that page, as well as the link
<v Speaker 2>to listen to that podcast. And then we have a
<v Speaker 2>link where you can save ten percent.
<v Speaker 1>I've already put that one in the show notes and
<v Speaker 1>the promo code fast Street, and you can save ten
<v Speaker 1>percent on your order with that promo code. But I
<v Speaker 1>put that one in, so you're going to put the
<v Speaker 1>other one in. But definitely support Life Pro. They've got
<v Speaker 1>great stuff, and Joel has been just great. But I
<v Speaker 1>love my vibration plates. Sometimes people are like, are you
<v Speaker 1>still used it? And I'm like, yes.
<v Speaker 2>And they actually have really great warranties on things. And
<v Speaker 2>I was just recently shopping for a device and I
<v Speaker 2>could have bought a very similar device from some other
<v Speaker 2>company on Amazon for maybe fifty dollars cheaper, but it
<v Speaker 2>didn't have a warranty. And most of their products, not all,
<v Speaker 2>but most or many, let me say, of their products
<v Speaker 2>have really long warranties or even lifetime warranties, and they
<v Speaker 2>include a card that says, like, you know, register your product.
<v Speaker 2>When anything goes wrong, please contact us, Like they want
<v Speaker 2>their customers to be satisfied and happy. So that's one
<v Speaker 2>of the reasons we love them, just because they stand
<v Speaker 2>by their products and and they want their customers to
<v Speaker 2>be able to use them for a long long time. Yep.
<v Speaker 1>Absolutely, And she eased my vibration plate while y'all were there.
<v Speaker 1>I sure did. Lauren broke my t If only we
<v Speaker 1>had that on film.
<v Speaker 2>Oh my gosh, yeah, Jen, I have never Okay, I'm
<v Speaker 2>a klut. I was born a klutz. I'm not a clut.
<v Speaker 2>Jen is not a clutz. Okay, I'm a klutz. I
<v Speaker 2>can fall down standing up. Okay. I trip over my
<v Speaker 2>own feet. I drop stuff constantly. I get the dropsies.
<v Speaker 2>I have never seen Gen do the clut, anything remotely klutzy.
<v Speaker 2>In the five days we were with her, I saw
<v Speaker 2>her get out of her recliner and fall down. She
<v Speaker 2>was holding Ellie, and she saved Ellie. Ellie was unscathed.
<v Speaker 2>Jin broke or jammed or toe I don't know. The
<v Speaker 2>very next day, we're playing trivia. He goes running through
<v Speaker 2>a restaurant to give the answer because she's so confident
<v Speaker 2>that we have the winning answer, and she's so excited.
<v Speaker 1>I knew we weren't. We didn't. That was why we
<v Speaker 1>were late, because we couldn't decide.
<v Speaker 2>I'll make what it was trying to get get it in, okay,
<v Speaker 2>And I think there was like a seam in the
<v Speaker 2>It was my toe.
<v Speaker 1>My toe was like because my toe is broke, but
<v Speaker 1>it made me fall.
<v Speaker 2>I wear that seam in the floor.
<v Speaker 1>Maybe that's what caught my toe.
<v Speaker 2>It was like her concrete and you know how there's
<v Speaker 2>like a seam between sections of concrete because they can't
<v Speaker 2>pour giant pieces of concrete at the time, so there
<v Speaker 2>was like a little divot and I think somehowlip slop
<v Speaker 2>got caught.
<v Speaker 1>Yeah, I think I remember my toehrting right before I
<v Speaker 1>went down.
<v Speaker 2>Well, Jin fell to the floor in the middle of
<v Speaker 2>this restaurant and she jumped up like she's a gymnast
<v Speaker 2>in the head. Yeah, like she just had a perfect landing.
<v Speaker 2>We gave her a tend for grace on her fall
<v Speaker 2>and recovery. Roxy got real worried and she was like,
<v Speaker 2>why does Jen keep falling. I'm like, I really don't know,
<v Speaker 2>because I've never seen her fall before.
<v Speaker 1>Am I the fence the very first night when I
<v Speaker 1>had taken my progesterone and progester Ie taken an hour
<v Speaker 1>before bedtime. Progesterone for me makes me very relaxed, and
<v Speaker 1>the word might even be loopy. So I was holding Ellie,
<v Speaker 1>who was also heavily medicated because she's had like an
<v Speaker 1>irritation with her bladder, so she was on Gaba penton.
<v Speaker 1>So Ellie was like a log and I'm holding her
<v Speaker 1>and I'm trying to get up, and I'm loopy, and
<v Speaker 1>I'm in a blanket because Ellie has blattery, she says,
<v Speaker 1>in a blanket, and I'm trying to get up, and
<v Speaker 1>that's why I fell down. I was like stuck in
<v Speaker 1>the recliner in the blanket, and I was loopy anyway.
<v Speaker 1>So then I think the first one packed this second one.
<v Speaker 1>But you know, like I did, I fell down in
<v Speaker 1>front of an entire restaurant full of people. Lord, have mercy.
<v Speaker 1>So I actually have not had a skinned up knee
<v Speaker 1>since I was like a kid. And my left knee
<v Speaker 1>is skinned up from the fall with Ellie, and my
<v Speaker 1>right knee is skinned up from the restaurant anyway.
<v Speaker 2>But the good news is you didn't break your wrist,
<v Speaker 2>you break it shoulder, You didn't break a hip.
<v Speaker 1>No, I jumped right up jammed your toe on ten points. Yeah, anyway,
<v Speaker 1>LORDI mercy. It was an experience, you know what I
<v Speaker 1>love too? What I mean, you just rolled with it.
<v Speaker 1>We only what am I gonna do?
<v Speaker 2>Right? You just rolled with it with a smile on
<v Speaker 2>your face and kept on trucking up to the table
<v Speaker 2>to turn in our answer.
<v Speaker 1>You missed it. We missed the That was when we
<v Speaker 1>missed it was when we weren't sure of the country.
<v Speaker 1>I can't remember what it was, something in the history,
<v Speaker 1>but the answer was Turkey. The two answers we had
<v Speaker 1>were West Germany, it had to do and it had
<v Speaker 1>to be clearer weapons and yeah, Regan.
<v Speaker 2>Reagan taking nuclear weapons out of the country. There were
<v Speaker 2>two countries they.
<v Speaker 1>Gave they want to name one country. Yeah, we miss
<v Speaker 1>and we were not sure. But we did not have
<v Speaker 1>Turkey either on either slip. But we couldn't decide, so
<v Speaker 1>that we end up missing that one.
<v Speaker 2>And Roxy knew the answer.
<v Speaker 1>Well, she said the answer, but Roxy.
<v Speaker 2>Roxy knows this. Roxy's listening. I know to this episode
<v Speaker 2>right now. I'm going to tell you what I tell
<v Speaker 2>Roxy all the time. Take up space, have an opinion,
<v Speaker 2>be bold. She knew the answer, but she was afraid
<v Speaker 2>to speak up because she didn't feel like she could
<v Speaker 2>because she was like the visitor at the table. But
<v Speaker 2>had she spoke up and said, I know this is
<v Speaker 2>the answer, we would.
<v Speaker 1>Have got right. Anyone who says I know this is
<v Speaker 1>the answer, that's the one we turn in.
<v Speaker 2>Yep.
<v Speaker 1>But there's also a lot of fear that you're going
<v Speaker 1>to be wrong. So I get that too. Like one
<v Speaker 1>of the answers was late Victoria and I was like,
<v Speaker 1>I'm pretty sure this is right, and people like, no,
<v Speaker 1>that's not it, that's not it, and I'm like, I really,
<v Speaker 1>really really think that's right. And I was pushy about
<v Speaker 1>it a little bit. That was right, that was right,
<v Speaker 1>It was the right answer. I was pretty sure it was.
<v Speaker 1>You gotta be really confident. That's hard confident. So yeah,
<v Speaker 1>I could have been wrong. I would have been like oops,
<v Speaker 1>and it wouldn't have been the end of the world. No,
<v Speaker 1>because that's what trivia is all about. You think it's right,
<v Speaker 1>but you don't know. How much do you push. That's
<v Speaker 1>the hard part of working with a team.
<v Speaker 2>Yeah. Well, it's one of those things like the first
<v Speaker 2>answer that comes to your mind.
<v Speaker 1>Is usually right, you know, very often it and we
<v Speaker 1>can call ourselves out of the writ answer. We do.
<v Speaker 2>Yes, So when something pops into your head and you're like,
<v Speaker 2>I'm pretty sure this is it, it's usually more often
<v Speaker 2>than not going to be going to be right.
<v Speaker 1>Yeah.
<v Speaker 2>So all right, Well, this week we have a celebration
<v Speaker 2>from Tanya in Antwerp that Germany.
<v Speaker 1>I think of Germany. I don't know you. You you
<v Speaker 1>read it and I'll tell you any.
<v Speaker 2>It's your weekly geography lesson as well be jum. I
<v Speaker 2>should know that my Grandparther and Cherry Learn the World.
<v Speaker 1>That should be the name of her podcast Belgium.
<v Speaker 2>All right, so Tanya said, two years and seventeen days ago,
<v Speaker 2>I started intermittent fasting. Losing weight was not my goal,
<v Speaker 2>but I started because I had suffered from horrible migraines
<v Speaker 2>that would last for three days when I had them.
<v Speaker 2>These migraines had an impact on my everyday life. I
<v Speaker 2>heard a podcast about the effect of fasting on migraines,
<v Speaker 2>so I decided to give it a try. Now two
<v Speaker 2>years later, I can say I no longer suffer and
<v Speaker 2>my migraines have only come three times over the last
<v Speaker 2>two years. They were a lot milder than they were before,
<v Speaker 2>and I could also tell this time what triggered them MSG.
<v Speaker 2>So now I read labels and I fast on. Before
<v Speaker 2>I also was reading labels on food, but that in
<v Speaker 2>itself was not enough. Now I feel so much better
<v Speaker 2>thanks to IF.
<v Speaker 1>And we hear that a lot with headaches, like people
<v Speaker 1>who used to have headaches and now they don't. Now
<v Speaker 1>during the adjustment period, you may find that you have
<v Speaker 1>more headaches as your body is adapting to intermittent fast
<v Speaker 1>and don't let that scare you. But usually we hear
<v Speaker 1>from people I used to have a lot of headaches
<v Speaker 1>and now I don't. Or I used to have migraines
<v Speaker 1>and now I don't. I don't think I've ever had
<v Speaker 1>a migraine. Sounds miserable.
<v Speaker 2>I get them randomly, but I will say I started
<v Speaker 2>getting mine in perimenopause.
<v Speaker 1>Okay, and hormonal.
<v Speaker 2>I was having visual migraines, like I would lose my
<v Speaker 2>eyesight yikes, And I hadn't really, it was just something
<v Speaker 2>weird that was happening. I thought I was having a stroke.
<v Speaker 2>One day. They finally said, no, you're having optical migraines.
<v Speaker 2>Sometimes a headache would follow, sometimes they wouldn't. And two
<v Speaker 2>things happened. I started taking by optimizers magnesium breakthrough, and
<v Speaker 2>I also started on hormone replacement therapy. And since then,
<v Speaker 2>I've had maybe three migraines in the last five years.
<v Speaker 2>I no longer lose my vision with them.
<v Speaker 1>Wow, that would be so scary, yes, yes.
<v Speaker 2>But in hindsight, and then I just happened to mention
<v Speaker 2>it to my mom several years after it had started happening,
<v Speaker 2>and she told me that she never had migraines until
<v Speaker 2>she was going through menopause. Okay, and hers were also
<v Speaker 2>optical migraines, and she was having the exact same symptoms
<v Speaker 2>I had. And I never even knew she was going
<v Speaker 2>through that. I had no idea looking back that she
<v Speaker 2>was having these issues. But I did just want to say.
<v Speaker 2>Some people will say, I have migraines, and I've heard
<v Speaker 2>fasting cause headaches, and I don't want it to cause
<v Speaker 2>a migraine. And what we hear from a lot of
<v Speaker 2>people who do suffer from migraines is sometimes like during
<v Speaker 2>the first month or two, that fasting can trigger a migraine.
<v Speaker 2>And what I think it is, Number one, is it
<v Speaker 2>triggers headaches in some people. So if you are prone
<v Speaker 2>to migraines, it could trigger a migraine.
<v Speaker 1>Early early on.
<v Speaker 2>But once your body adapts and you know your hormones
<v Speaker 2>are not balanced, you're not having blood sugar, you know
<v Speaker 2>fluctuations throughout the day, inflammation is now lower than in
<v Speaker 2>the long run, your migraines greatly greatly improve. So don't
<v Speaker 2>be afraid if you're you know, in your early days,
<v Speaker 2>and you know you feel like, oh, maybe fasting has
<v Speaker 2>given you a migraine. Is it possible. Yes, But also
<v Speaker 2>it's one of those things that if you can work
<v Speaker 2>through that and get your body fat adapted and get
<v Speaker 2>some consistency, you're going to see a huge improvement migraines.
<v Speaker 2>And we hear it all the time. Yeah, So one
<v Speaker 2>more way that intermin fasting just improves quality of life
<v Speaker 2>for so many people.
<v Speaker 1>Now we have a question from a listener. This question
<v Speaker 1>is from Peter in Belfast, Northern Ireland. Hi, Gen and Sherry.
<v Speaker 1>I've been following the Clean Fast for around six weeks
<v Speaker 1>now and I'm having a holiday in Spain where I
<v Speaker 1>took a wee break from fasting. I'm right back at
<v Speaker 1>it and I've been seeing some great results, including four
<v Speaker 1>inches off my waist, even if it was only a
<v Speaker 1>five pound reduction on the scale. I've been doing a
<v Speaker 1>lot of weight resistance training, so potentially body composition is
<v Speaker 1>the result of lack of weight reduction. I had gastric
<v Speaker 1>sleeve surgery in twenty twenty two, which I don't regret
<v Speaker 1>as I lost over ten stone, which probably saved my life.
<v Speaker 1>Whilst the surgery helped me take off massive amounts of weight,
<v Speaker 1>I did put back on twenty pounds somewhere between twenty
<v Speaker 1>twenty three and April of twenty twenty five. As Whilst
<v Speaker 1>the surgery is great for resisting portion sizes, unfortunately it
<v Speaker 1>didn't eliminate the need for grazing and eating the wrong foods,
<v Speaker 1>which led me to read Doctor Funks ABCD code to
<v Speaker 1>see why I was hungry all the time. I've been
<v Speaker 1>using Gens Clean Fasting to help me get back on track.
<v Speaker 1>My main question is basically should I do anything different
<v Speaker 1>after having the surgery? As I haven't seen much info
<v Speaker 1>on this is fasting even safe for me to do?
<v Speaker 1>Love the po listen to you every night at work?
<v Speaker 2>All right, well, Peter, I'm so glad that you found
<v Speaker 2>us in the Clean fast And your question is is
<v Speaker 2>it safe for you to do? Absolutely, it is safe
<v Speaker 2>for you to do. We have had a lot of
<v Speaker 2>members join our community who have had weight loss surgery
<v Speaker 2>at some point in their life, usually after experiencing weight regain.
<v Speaker 2>Occasionally we'll have somebody that has had weight loss surgery
<v Speaker 2>has not had weight regain, but are afraid that it
<v Speaker 2>could happen because they hear about that happening, so then
<v Speaker 2>they join the community as a way to prevent that.
<v Speaker 2>And I just think that's so smart when you said
<v Speaker 2>that you did not eliminate your need for grazing and
<v Speaker 2>eating the wrong foods and you know you were hungry
<v Speaker 2>all the time. This makes a lot of sense to me,
<v Speaker 2>because if you're just grazing all day and you're just
<v Speaker 2>eating little portions at a time, you're just having these
<v Speaker 2>blood sugar fluctuations go up and down and up and down,
<v Speaker 2>up and down, and then depending on what you're drinking,
<v Speaker 2>you know, so it's no wonder that you know you've
<v Speaker 2>felt hungry all the time. So is there anything different
<v Speaker 2>you should do? I mean, I one hundred percent believe
<v Speaker 2>that when you've had weight loss surgery, really focusing on
<v Speaker 2>very sound nutrition is going to be very very important
<v Speaker 2>because your body does not absorb nutrients the same way
<v Speaker 2>after you've had weight loss surgery, So your quality of
<v Speaker 2>food is going to be very important. Not for weight
<v Speaker 2>loss per se. I mean, it can impact weight loss,
<v Speaker 2>but that's not why I'm telling you that. I'm telling
<v Speaker 2>you that because you don't want to become nutritionally deficient.
<v Speaker 2>When you're nutritionally deficient, that can also drive over eating
<v Speaker 2>as well as just not feeling great. B twelve deficiency
<v Speaker 2>is very common and people have had weight loss surgery.
<v Speaker 2>So you know, really look at your foods and you know,
<v Speaker 2>determine what are some really micro nutrient dense foods, look
<v Speaker 2>at your foods that are rich in vitamins and minerals,
<v Speaker 2>and focus on building your menus around that. I don't
<v Speaker 2>know what kind of windows you're using right now. You
<v Speaker 2>don't really say what you're eating window is currently, and
<v Speaker 2>everybody is different. We have had people who've await loss
<v Speaker 2>surgery who are very easily able to eat abundantly in
<v Speaker 2>a five hour eating window. Other people feel like they need,
<v Speaker 2>you know, a longer eating window of six to eight
<v Speaker 2>hours for them to eat enough. So a lot of
<v Speaker 2>that's just depend on you, your body, how much you're
<v Speaker 2>able to eat at one time, and being able to
<v Speaker 2>fuel sufficiently in your eating window. So really just tune
<v Speaker 2>into your body. You know, I'm a big fan of
<v Speaker 2>a five hour eating window. Men are usually able to
<v Speaker 2>have a little bit bigger eating window if they're at
<v Speaker 2>a healthy weight. Men have more muscle masks than women
<v Speaker 2>as a general rule, so they burn a little bit hotter,
<v Speaker 2>so they're able to burn through a little bit more food,
<v Speaker 2>and they're able to have a little bit whiter windows.
<v Speaker 2>So play around with what works for you. How you feel.
<v Speaker 2>Are you satisfied once you close your window? Are you
<v Speaker 2>having lingering hunger later? And you know, you might have
<v Speaker 2>to make some tweaks while you settle in on an
<v Speaker 2>eating window that works for you. But I think it's
<v Speaker 2>amazing that you found if and congratulations on losing the
<v Speaker 2>ten stone. I don't know the math exactly. Ten stone
<v Speaker 2>is somewhere around twelve pounds if I'm remembering right, So
<v Speaker 2>each stone, each stone.
<v Speaker 1>Is around you are about one hundred and twenty pounds.
<v Speaker 2>Yeah. I think he's lost over one hundred twenty pounds,
<v Speaker 2>which is amazing. So the fact that you're looking at
<v Speaker 2>a way to maintain that weight loss is you.
<v Speaker 1>Know, forty pounds, that's one hundred pounds. That's amazing, awesome, awesome.
<v Speaker 1>So yeah, and then I'll share that I have it
<v Speaker 1>pulled up perfect.
<v Speaker 2>I know.
<v Speaker 1>Look it's funny.
<v Speaker 2>I like Regiromond Jenna and I our brains are in
<v Speaker 2>sync a lot.
<v Speaker 1>I already haven't pulled up. The Regain Remedy is a
<v Speaker 1>book written by a member of our community, Allison Pisani.
<v Speaker 1>Is that he said her last name. I'm sorry if
<v Speaker 1>I'm saying it wrong. Alison Pizzani one L and her
<v Speaker 1>Allison Pizzani P I Z A N I E. So
<v Speaker 1>she wrote this book, The Regain Remedy using intermittent fasting
<v Speaker 1>to achieve permanent weight loss after bariatric surgery, and so
<v Speaker 1>that may be something to check out. I actually wrote
<v Speaker 1>the forward for Alison. She asked me to, and I did.
<v Speaker 1>That may be a book that's helpful for you. So
<v Speaker 1>I would check that one out and see and again
<v Speaker 1>notes Okay, okay, that's awesome to make it make it
<v Speaker 1>easy for everybody. Absolutely, thank you.
<v Speaker 2>And can I just say again, because this comes up
<v Speaker 2>from time to time, a lot of us people say
<v Speaker 2>they can't find our show notes. I don't know of
<v Speaker 2>any podcast platform that does not have show notes included.
<v Speaker 1>It's the description. That's the description of the episode.
<v Speaker 2>Is the show notes, right, and that's where we'll have
<v Speaker 2>But if for some reason you cannot find the show notes,
<v Speaker 2>just remember the name of the podcast is Fast Feast Repeat.
<v Speaker 2>Go to fast Feastrepeat dot com. We have every episode
<v Speaker 2>there and if you click on the episode, the show
<v Speaker 2>notes will always be there as well.
<v Speaker 1>Yep. But they should be right there in your podcast app.
<v Speaker 1>It's the description of the podcast. I just put it
<v Speaker 1>in when I upload the podcast every week. Where it
<v Speaker 1>says description, I just paste in the show notes. So
<v Speaker 1>all right, So we have a question from Elizabeth from Chicago.
<v Speaker 1>Hijien and Sherry adore you both and love your similarities
<v Speaker 1>and differences. You are a perfect duo.
<v Speaker 2>Thank you. We love each other. I think it's too
<v Speaker 2>I have two questions. I have been in IF for
<v Speaker 2>since twenty twenty and will be for life. I've always
<v Speaker 2>been a clean faster and I typically do a twenty
<v Speaker 2>four protocol. When I started IF in twenty twenty, I
<v Speaker 2>lost twenty pounds pretty quickly, but I gained it back
<v Speaker 2>by twenty twenty three. I did look very different at
<v Speaker 2>the same weight. I know that happened. I love Sherry's
<v Speaker 2>famous picture that illustrates this. Remind me why this is?
<v Speaker 2>Why does body composition happen with IF A right?
<v Speaker 1>Let me answer that first, yep, and we find this
<v Speaker 1>all the time, somebody will be you know, they'll have
<v Speaker 1>some old clothes or photos of themselves at a certain weight,
<v Speaker 1>and then they get to that same exact weight and
<v Speaker 1>the clothes are way too big even though they fit
<v Speaker 1>at the weight before, or they just look so much smaller.
<v Speaker 1>And that's body recomposition. Here's why when we're fast and clean,
<v Speaker 1>we're tapping into our fat stores more efficiently than we
<v Speaker 1>ever did in past diets that we did. You know,
<v Speaker 1>with most traditional diets you lose fat, but also a
<v Speaker 1>lot of muscle. And understanding about how having high levels
<v Speaker 1>of insulin keep us from tapping into fat effectively. It
<v Speaker 1>makes a lot of sense. Your body has to use
<v Speaker 1>up something you can't get to. The facts. Your insulin's high,
<v Speaker 1>so you burn more muscle. So with intermitten fasting, our
<v Speaker 1>insulin is low. We're burning more fat. And some of
<v Speaker 1>the other benefits such as increased human growth hormone, the
<v Speaker 1>other benefits are fasting. We find it's easier to build muscle,
<v Speaker 1>so you're burning more fat, you're building more muscle, and
<v Speaker 1>by volume, muscle weighs more than fat. If you have
<v Speaker 1>one cubic whatever, you know a volume of fat, you've
<v Speaker 1>probably seen the picture of it. I've seen it on it.
<v Speaker 1>You can google this one pound of muscle one pound
<v Speaker 1>of fat. If you google that, you can see one
<v Speaker 1>pound of muscle is sleek and small, like imagine a
<v Speaker 1>piece of steak, whereas one pound of fat is bulbous
<v Speaker 1>and fluffy and big. So fat takes up more space
<v Speaker 1>at the same weight. So you can have the exact
<v Speaker 1>same scale weight, but you are leaner and less fat.
<v Speaker 1>So that is why you have a different body composition
<v Speaker 1>thanks to intermittent fasting. And the same is true for
<v Speaker 1>me when I got to my initial goal and then
<v Speaker 1>kept losing, and I ended up right around one thirty
<v Speaker 1>one hundred and thirty pounds. I was actually at one
<v Speaker 1>hundred and thirty than I had been at one hundred
<v Speaker 1>and thirty before.
<v Speaker 2>Yep, all right, So then she goes on, she says.
<v Speaker 2>So in twenty twenty three, after she'd gained back weight,
<v Speaker 2>she said, I added low carb to my IF journey again.
<v Speaker 2>I lost twenty pounds pretty easily, like I did in
<v Speaker 2>twenty twenty when i'd first started IF. But here we
<v Speaker 2>are in twenty twenty five, and I am back to
<v Speaker 2>being close to my starting weight. I am one hundred
<v Speaker 2>and seventy five at five foot five, and I'm forty
<v Speaker 2>nine years old. I am still doing twenty hours of
<v Speaker 2>fastining a day and low carb. It's like both with
<v Speaker 2>IF and low carb. My body gets used to it
<v Speaker 2>and I have to work so much harder. Is this
<v Speaker 2>a thing? Thank you for any insights. My plan right
<v Speaker 2>now is to do IF usually twenty hours, and eat
<v Speaker 2>askin as I can, and exercise and see what my
<v Speaker 2>body does. ADF sounds brutal to me, as I am
<v Speaker 2>a creature of habit and I like consistency. Thank you,
<v Speaker 2>all right.
<v Speaker 1>So we have several things going on that I'm wondering about.
<v Speaker 1>One of them is your age forty nine. Forty nine
<v Speaker 1>is right in the middle for most women of the
<v Speaker 1>menopausal transition the average age of menopause. We debated this
<v Speaker 1>a few episodes ago, fifty one ish fifty two ish,
<v Speaker 1>depending on the source that you use. So you're right there.
<v Speaker 1>And one thing we know is that most women do
<v Speaker 1>gain weight as they go through the menopausal transition, so
<v Speaker 1>that could be a factor, but it might not be.
<v Speaker 1>One thing I notice is that you started intermitten fasting,
<v Speaker 1>lost twenty pounds and then gained it back, then you
<v Speaker 1>added low carb, you lost it again, now you've gained
<v Speaker 1>it back. I wonder if you're accidentally having some window
<v Speaker 1>creep as time goes on, or maybe low carb is
<v Speaker 1>not working for your body as well as you think
<v Speaker 1>that it is. And I know for me, I didn't
<v Speaker 1>lose any weight with low carb because I ate way
<v Speaker 1>too much fat and that kept me from losing weight. Oh,
<v Speaker 1>by the way, Sherry, I was actually YouTube you know,
<v Speaker 1>shows you things thinks you might like, and it showed
<v Speaker 1>me something from low carb today that it thought I
<v Speaker 1>might like, because like, well, what's this about? And it
<v Speaker 1>was like lipotoxicity was what I think is the bording
<v Speaker 1>And it was someone from the low carb Two people
<v Speaker 1>from the low carb community who are like you know,
<v Speaker 1>invested in the low carb community. They love low carb.
<v Speaker 1>They were talking about how there's a subset of people
<v Speaker 1>who have to be really really careful with their fat,
<v Speaker 1>even in the low carb community, and that they will
<v Speaker 1>gain weight if they're eating too much fat, and so
<v Speaker 1>the conventional low carb advice just to add more fat
<v Speaker 1>is the opposite of what works for them. So these
<v Speaker 1>are two really you know, deep into it low carb people.
<v Speaker 1>So I would look at that and just really think
<v Speaker 1>about that. You could be overdoing something. Maybe you're having
<v Speaker 1>some window creep with the food choices in there, or
<v Speaker 1>you know, you said you mostly do twenty hours. I'm
<v Speaker 1>assuming that means you mostly have a four hour eating window.
<v Speaker 1>I don't think that the answer is just you need
<v Speaker 1>to try to eat less less less and exercise more
<v Speaker 1>and more and more, especially if you really have adapted.
<v Speaker 1>So I'm going all over the place with this because
<v Speaker 1>there's so many variables. You know, we've got menopause, those changes,
<v Speaker 1>we've got low carb, we've got the fact that you
<v Speaker 1>lost the weight, regained it, lost it again, regained it again.
<v Speaker 1>So it just makes me wonder. Sometimes people think they're
<v Speaker 1>doing something with fasting, and then when they really examine
<v Speaker 1>it or start writing it down or keep records, like oh,
<v Speaker 1>I really wasn't as consistent as I thought I was,
<v Speaker 1>Or your window might be creeping a little bit like
<v Speaker 1>I said, and you're not really sure. But I would
<v Speaker 1>really focus on food choices and think about, are you know,
<v Speaker 1>leaning towards some of those higher fat things that actually
<v Speaker 1>might not be serving you as well, because not everybody
<v Speaker 1>does well, which is more fat and I know you
<v Speaker 1>said ADF sounds brutal to you, right. If you can
<v Speaker 1>have a four hour window, you could do a five
<v Speaker 1>hundred calorie down day. You really really can. And if
<v Speaker 1>you can fast for twenty hours, you can fast for
<v Speaker 1>thirty six hours. It's just a matter of getting your
<v Speaker 1>mind in the right place. So if the reason you're
<v Speaker 1>struggling is because your body has adapted to your window,
<v Speaker 1>then ADF is the answer. So there's lots of things
<v Speaker 1>that could be the problem, or lots of components that
<v Speaker 1>might be parts of it, and you have to identify
<v Speaker 1>what is the problem and fix that. So if it's
<v Speaker 1>because you're adapted, ADF is the answer. If it's because
<v Speaker 1>you're adding in more fat than your body does well with,
<v Speaker 1>then reducing that is the answer. If you've accidentally had
<v Speaker 1>window creep, then taking care of that is the answer.
<v Speaker 1>So you really have to identify why have I gained
<v Speaker 1>this twenty pounds? What is it? You know, are you
<v Speaker 1>having fat bombs or low cat fat or low carbon treats? Right,
<v Speaker 1>that could be a problem, and so really really think
<v Speaker 1>about it honestly with yourself and see if you can
<v Speaker 1>come up with the answer. I find people usually can.
<v Speaker 1>But the answer is not just necessarily eat less, move more.
<v Speaker 2>Right.
<v Speaker 1>If it's because you're adapted, then you need to eat
<v Speaker 1>more and that's where the update comes in with ADF
<v Speaker 1>to give you that metabolic boost. If you want to
<v Speaker 1>add anythings, Yeah.
<v Speaker 2>I mean I do feel sometimes like low carb can
<v Speaker 2>mean different things to different people. So true, So when
<v Speaker 2>a person is eating keto, they're keeping their fat very
<v Speaker 2>very high, and their body is yearly using that fat
<v Speaker 2>for energy. They're keeping carbohydrates very very low, they're keeping
<v Speaker 2>protein on the lower side. So like true, keto is
<v Speaker 2>going to be a very very high fat of over
<v Speaker 2>seventy percent of your calories coming from fat. When you
<v Speaker 2>say low carb, that can mean different things to different people.
<v Speaker 2>I mean I've looked up what does low carb mean,
<v Speaker 2>and for some people that means you eat under one
<v Speaker 2>hundred and fifty grams of carbohydrates a day.
<v Speaker 1>And that's not that low.
<v Speaker 2>So if you're eating one hundred and fifty grams of
<v Speaker 2>carbohydrates a day plus, then you're eating a large majority
<v Speaker 2>of your food from fat. You're in this really state
<v Speaker 2>of where you're eating high carb, high fat that is
<v Speaker 2>keeping your blood sugar for a lot of people. This
<v Speaker 2>can keep your blood sugar elevated for a really, really
<v Speaker 2>long time and not allowing your body to return back
<v Speaker 2>to like a baseline blood sugar. So you're keeping your
<v Speaker 2>insulin higher. And so I would really if I was
<v Speaker 2>you right now, and I know you don't have anything
<v Speaker 2>compared to but I would get a fasting insulin right
<v Speaker 2>now and see what your fasting insulin is doing. And
<v Speaker 2>you know, Jen was talking about lipotoxicity. So one of
<v Speaker 2>the things that Zoe does is they look and they
<v Speaker 2>see how does your body process fat well. Jin found
<v Speaker 2>out that her body does not process fat well. What
<v Speaker 2>does that mean, Well, it means that it's inflammatory for
<v Speaker 2>her body.
<v Speaker 1>Much that does not work for me.
<v Speaker 2>Right, How inflammatory fat is and that is what lipotoxicity is.
<v Speaker 2>It's creating metabolic dysfunction, cellular dysfunction, inflammation in your body.
<v Speaker 2>It's hard on your pancreas. It can lead to metabolic dysfunction,
<v Speaker 2>insulin resistance. And so if genetically you're predisposed to that,
<v Speaker 2>low carb may not be doing you any benefits and
<v Speaker 2>it could actually be not healing any insulin resistance you
<v Speaker 2>have or even potentially making insulin resistance worse. So if
<v Speaker 2>I was you, I would get a fasting insulin and
<v Speaker 2>a fasting bloody glucose test and then do a HOMA
<v Speaker 2>IR see what your level of insulin resistance is, because
<v Speaker 2>that's going to let you know is what you've been
<v Speaker 2>doing is that working for you metabolically. Then there's the
<v Speaker 2>other flip side of it in that I did Zoe
<v Speaker 2>and they tell me my body clears fat beautifully, but
<v Speaker 2>guess what, fat does not help me lose weight. And
<v Speaker 2>when I go back and I look at my genetic
<v Speaker 2>information and it's my genetic profile has been broken down
<v Speaker 2>and they've to see what my specific genes are predisposed to.
<v Speaker 2>And what they tell me is that if I have
<v Speaker 2>a diet that is high and saturated fat, it impedes
<v Speaker 2>weight loss and it also sets me up for metabolic dysfunction.
<v Speaker 2>I will have a bigger waste circumference, I will have
<v Speaker 2>a higher BMI and increased risk of cardiovascular disease and
<v Speaker 2>high lipid profiles. So even though fat is not inflammatory
<v Speaker 2>for me, it does not work for me to have
<v Speaker 2>a lean and healthy body. And so there are some
<v Speaker 2>people I read something once that it's somewhere between twenty
<v Speaker 2>to thirty percent of the population can do well on
<v Speaker 2>a high fat diet, but the rest of us are
<v Speaker 2>just not genetically designed to eat in that way, in
<v Speaker 2>which case a high fat, low carb diet is not
<v Speaker 2>going to result in a healthy, lean body for us.
<v Speaker 2>And so it's a matter of really figuring out which
<v Speaker 2>foods really do work for you and your DNA that
<v Speaker 2>both supports weight loss but also a healthy metabolism and
<v Speaker 2>healthy blood good close control and insulin levels. So I
<v Speaker 2>think it's time for you just to do a little
<v Speaker 2>investigation into your body, get some lab work, see where
<v Speaker 2>you're at, and then try a new way of eating.
<v Speaker 1>Yeah, like, I do so much better the more plants
<v Speaker 1>I eat. The more plants I eat, the better I do.
<v Speaker 1>And I am convinced every diet book out there that
<v Speaker 1>tells you what to eat, that is the diet plan
<v Speaker 1>that worked best for that particular author. And so they're like,
<v Speaker 1>here's the way everyone should do it right. And you know,
<v Speaker 1>you can get so caught up in following different people's
<v Speaker 1>advice and none of them live in your body. And
<v Speaker 1>so like, you could follow me around and eat exactly
<v Speaker 1>like I eat, and that either may be great for
<v Speaker 1>you or terrible for you. Cherry and I don't eat
<v Speaker 1>the same way, and we're satisfied very differently with different foods.
<v Speaker 1>I do better with less protein eat I do. I
<v Speaker 1>have a lot of a lot of carbs, a lot
<v Speaker 1>of fruits, a lot of vegetables, a lot of whole
<v Speaker 1>grains and things like that. That's how I feel my best.
<v Speaker 1>I do think that it's possible that the way you're
<v Speaker 1>eating is not and what's working best for your body
<v Speaker 1>right now. And we do change as we get older.
<v Speaker 1>You know, as we go through menopause, the way our
<v Speaker 1>body deals with things changes. So many things change, right.
<v Speaker 2>And yeah, just the fact that she is right at
<v Speaker 2>that transition period, and that is a very very common
<v Speaker 2>complaint for women at this you know, at that age
<v Speaker 2>that they start to see weight regain. That is when
<v Speaker 2>I started struggling with it. That's when you know your
<v Speaker 2>hormones start becoming balanced. And people just think, oh, you
<v Speaker 2>have estrogen, but you have different kinds of estrogen. Your
<v Speaker 2>body produces different kinds of estrogen and fiber what they
<v Speaker 2>do know is high fiber diet helps your body clear
<v Speaker 2>out the more toxic estrogens in your body that support
<v Speaker 2>healthier body weights and a healthy your metabolism and decrease
<v Speaker 2>risk of disease and all of that. So again, most
<v Speaker 2>people are eating low carbon, not getting that high fiber,
<v Speaker 2>and they're not keeping their liver cleaned out and processing
<v Speaker 2>fats well and processing your hormones well, and you know,
<v Speaker 2>all of that also then infects your thyroid as well.
<v Speaker 2>So that's where diets really does come into play with
<v Speaker 2>figuring out what diet supports health best for you, and
<v Speaker 2>when your health is supported, then you're able to start
<v Speaker 2>to shed the weight.
<v Speaker 1>Yeah, and it's so interesting also, it just made me
<v Speaker 1>think of this. So many people in different camps, like
<v Speaker 1>the carnivore camp and the keto camp and the low
<v Speaker 1>carb camp are suddenly moving away from that, which is
<v Speaker 1>interesting as time goes on. Not everybody. Some people they
<v Speaker 1>believe and that's what works really well for them. They
<v Speaker 1>feel great. But there are people like you know, Paul
<v Speaker 1>Saladino who was like he's a doctor and he wrote
<v Speaker 1>was his book, the Carnivore Code or something, and it
<v Speaker 1>was like everyone should just eat meat, and now he
<v Speaker 1>eats honey and fruit and he's not carnivore anymore.
<v Speaker 2>Now.
<v Speaker 1>I think he calls himself animal based because he still
<v Speaker 1>eats a lot of meat, but he is adding in
<v Speaker 1>other things fruit and honey, and so a lot of
<v Speaker 1>people have kind of said, oh, you know, that wasn't
<v Speaker 1>the best for my hormones. I need more carbs of
<v Speaker 1>whatever works for me. So he's added in the fruit
<v Speaker 1>and the honey because his body needed that hormonally. I
<v Speaker 1>think his testosterone had gone down or something eating the
<v Speaker 1>you know, all carnivore all meat, and so as messages evolve,
<v Speaker 1>as people learn, you know, we realize maybe we don't
<v Speaker 1>need to like restrict this or restrict that and instead
<v Speaker 1>go back to real foods. And yeah, I genuinely believe
<v Speaker 1>the ultra processed diet, the modern diet, is not best
<v Speaker 1>for anybody. So anything you could do to not eat
<v Speaker 1>all ultra process foods is going to be better. Right,
<v Speaker 1>If you go from all ultra processed foods to literally
<v Speaker 1>any other diet, you're going to see improvements, exactly. Yeah,
<v Speaker 1>So now it's time for our segment called what It's
<v Speaker 1>Your Why. And of course most of us begin intermittent
<v Speaker 1>fasting with weight loss in mind, but not everybody. Some
<v Speaker 1>people come for the health benefits only which is awesome,
<v Speaker 1>but we know there is so much more to what
<v Speaker 1>intermittent fasting can do for us beyond the weight loss,
<v Speaker 1>and I genuinely believe that when your why is deeper
<v Speaker 1>than weight loss alone, you're more likely to find long
<v Speaker 1>term success and to view intermittent fasting as a lifestyle well.
<v Speaker 2>This week we have a wife from Lindsay in Pennsylvania.
<v Speaker 2>Lindsay wrote, I want to feel free, free from all
<v Speaker 2>the weight and insecurity. I want to enjoy getting dressed
<v Speaker 2>where everything fits. I want to have energy all day
<v Speaker 2>long and feel flexible in my body. I want to
<v Speaker 2>feel light, strong, confident, sexy, relaxed and fun. I have never,
<v Speaker 2>in my entire life worn shorts out in public. I
<v Speaker 2>have never worn a bathing suit at the beach or
<v Speaker 2>lake pool or on vacation with confidence. I have been
<v Speaker 2>trapped in my body because of my weight my entire life.
<v Speaker 2>I have eighty pounds to lose, and I know it
<v Speaker 2>will take some time, but I can't keep feeling this way.
<v Speaker 2>I am drained, self conscious, exhausted, irritable, lonely and stressed.
<v Speaker 2>My body feels so puffy and stiff, my clothes cut
<v Speaker 2>into my body and I wear layers like spanks to
<v Speaker 2>suck everything in. I constantly think about food, and I
<v Speaker 2>avoid pictures and social activities. I cannot keep living this way.
<v Speaker 2>When I joined the DDT community, I saw a group
<v Speaker 2>titled Maintenance for Life, and I said, Wow, one day
<v Speaker 2>I will be able to post in that group. Michael
<v Speaker 2>Away is not a finish line. It is the key
<v Speaker 2>to my freedom, where I can finally start to feel
<v Speaker 2>more comfortable in my own skin. I don't even know
<v Speaker 2>what my life will look like at that point, hopefully
<v Speaker 2>a bit brighter. Thank you all for your support. That's
<v Speaker 2>a powerful while I love it. I have some advice
<v Speaker 2>for you right now and for everybody listening. If your
<v Speaker 2>clothes are cutting into your body and you're wearing clothes
<v Speaker 2>that suck you in like the spanks, throw those clothes
<v Speaker 2>in the garbage today. Take those clothes and put them in.
<v Speaker 1>The trash because we deserve to feel good in our
<v Speaker 1>clothes right now. And I know I used to try
<v Speaker 1>to dress that way too. I had spangs, I had
<v Speaker 1>all those things. I had the little body suit that
<v Speaker 1>I don't know you had to snap it at your
<v Speaker 1>crotch to go to the bathroom. Do you ever have
<v Speaker 1>one of those, sherry.
<v Speaker 2>No because I'm too tall.
<v Speaker 1>Okay, okay, yeah, well I had all that stuff, and
<v Speaker 1>you're right, it is miserable. It is uncomfortable. I don't
<v Speaker 1>know any of that now. And it's not just because
<v Speaker 1>I'm smaller. I still have cellulite. I still have, you know.
<v Speaker 1>I just don't buy clothes where I need to suck
<v Speaker 1>in to wear those clothes if something's going to be tight,
<v Speaker 1>and I have a little bolts because like right now,
<v Speaker 1>I have a little like a pinsion inch right here
<v Speaker 1>and over the top of my underwear. I've got some
<v Speaker 1>skin right there. That's normal. That's just normal. But I'm
<v Speaker 1>not going to wear a dress that accentuates that. But
<v Speaker 1>I don't need to suck myself in. I just need
<v Speaker 1>to find a dress that doesn't accentuate that I'm wearing,
<v Speaker 1>you know, my big flowy dress, my summary dress. So
<v Speaker 1>I want you to clothes that feel good to you
<v Speaker 1>right now because we deserve it. We should not have
<v Speaker 1>to squeeze ourselves in, you know, And I think back
<v Speaker 1>to when I was two hundred and ten pounds, I
<v Speaker 1>wasn't fooling anybody was squeezing myself in. I actually think,
<v Speaker 1>when we don't feel good in our clothes and they're
<v Speaker 1>all squished on us, we don't look as confident. So
<v Speaker 1>find something that you feel good in and your confidence
<v Speaker 1>is going to shine through no matter what your size is.
<v Speaker 1>Do you have anything to add to that area? I agree.
<v Speaker 2>I was like, look, I just turned fifty two, and
<v Speaker 2>ever since perimenopause hit and I went through the whole
<v Speaker 2>pandemic everybody else went through working in healthcare, my potty
<v Speaker 2>has never been the same as it was before that.
<v Speaker 2>And I can get angry about it, and I can
<v Speaker 2>be like, my god, I'm gonna fit into these genes
<v Speaker 2>no matter what. But guess what when they don't fit
<v Speaker 2>and they're tight, and I leave the house and I
<v Speaker 2>feel uncomfortable and I feel gross, and I feel like
<v Speaker 2>everybody can see that my genes are too tight. I
<v Speaker 2>don't feel good in my body. And I finally just said,
<v Speaker 2>you know what, I'm going to figure this body out.
<v Speaker 2>I'm going to get back and I'm going to take
<v Speaker 2>this twenty five pounds off that I gained. But in
<v Speaker 2>the meantime, I deserve to feel good. And I went
<v Speaker 2>and I bought myself a whole bunch of summer dresses,
<v Speaker 2>and that is all I took to Jen's house. Yes,
<v Speaker 2>pretty flowy summer dresses. And not once when I left
<v Speaker 2>her house did I think, oh my gosh, I feel
<v Speaker 2>gross today, I feel overweight, my pants are too tight.
<v Speaker 2>Can you see the roll under my brawline? Nope. I
<v Speaker 2>just put that dress on and I felt beautiful and
<v Speaker 2>I felt free in my clothes. So find yourself some
<v Speaker 2>clothes that make you feel pretty and wear those. And
<v Speaker 2>then you also said your weight goal weight is not
<v Speaker 2>your finish line, is your key to freedom, and you
<v Speaker 2>said you can start you'll be able to then feel
<v Speaker 2>more comfortable in your own skin. I want to encourage
<v Speaker 2>you to start to feel comfortable in your own skin now.
<v Speaker 2>Now the journey it takes this, and it takes just
<v Speaker 2>really learning to sank your body for what it has
<v Speaker 2>provided for you. And if you're not comfortable in your
<v Speaker 2>own skin now, you're not going to magically be comfortable
<v Speaker 2>in your own skin when you do get to a
<v Speaker 2>maintenance weight, because you're still going to pick it apart.
<v Speaker 2>So it's time now, right now, to start appreciating your body.
<v Speaker 2>Tell it thank you do some positive body affirmations every day,
<v Speaker 2>and wear clothes that make you feel good that you
<v Speaker 2>don't have to be smushed into because that's not comfortable.
<v Speaker 2>That's no way to live. Yeah, feel free right this minute.
<v Speaker 1>And I think that's the absolute best advice, you know,
<v Speaker 1>don't wait to feel free, all right.
<v Speaker 2>So we have a recommendation for an app from a
<v Speaker 2>community member that is helping her. She wrote, I love
<v Speaker 2>the Finch app and it's Finch like a Bird. It
<v Speaker 2>is all about self care mental health, and it was
<v Speaker 2>suggested to me by my ADHD care. It really helps
<v Speaker 2>me build and maintain healthy habits and I get the
<v Speaker 2>dopamine hit from digitally ticking off a daily to do list.
<v Speaker 2>And so she shared the link and I have put
<v Speaker 2>the link in show notes and apparently within the app.
<v Speaker 2>I haven't like. I set it aside. I was getting
<v Speaker 2>downlau ite later to look at because listen, I'm an
<v Speaker 2>ADHD girl. And if there's something that you need to
<v Speaker 2>know about people with ADHD, we are the world's worst procrastinators.
<v Speaker 2>And a to do list is it is a little
<v Speaker 2>bit of a dopamine hit. You feel good when you
<v Speaker 2>get it checked off. My thing is is I'm really
<v Speaker 2>bad about using pen and paper. So when I saw
<v Speaker 2>that there was a little app where you could set
<v Speaker 2>up your to do list and you can connect with
<v Speaker 2>other people on it, so it sort of socially, I
<v Speaker 2>save that. Like I said, I put the little link
<v Speaker 2>in show notes for you guys to check out. I
<v Speaker 2>think any tools that you can use to help you
<v Speaker 2>find success, use them. We live in the digital age.
<v Speaker 2>Sometimes that can be a bad thing and sometimes it
<v Speaker 2>can be a great thing. So definitely check that out
<v Speaker 2>if you are struggling to hit your fasting goals or
<v Speaker 2>your food goals, or your exercise goals, or whatever that
<v Speaker 2>may be. And when we're talking about dopamine hits too.
<v Speaker 2>I was just talking to Roxy in the car about
<v Speaker 2>eighty HD and it was funny. She's not a coffee drinker.
<v Speaker 2>But we were driving and we stopped and I said
<v Speaker 2>I wanted to stop and get I'd worked all night
<v Speaker 2>and then we were going to drive all day. I
<v Speaker 2>was the passenger princess. I said, would you stop at
<v Speaker 2>McDonald's I can get a cold, iced cold coffee for
<v Speaker 2>the road. And she's like, is it good? And I said, well,
<v Speaker 2>I think it's really good for iced coffee. I think
<v Speaker 2>it's delicious. I would rather have it than some of
<v Speaker 2>the big, well known coffee companies out there. She said, well,
<v Speaker 2>give me a small one, so I get tasted and
<v Speaker 2>she actually really loved it. And then the next day
<v Speaker 2>at GEN she's like, can we go get a n
<v Speaker 2>iced coffee? But after she drank it, she said, to me,
<v Speaker 2>this sounds really weird, but I drank that coffee and
<v Speaker 2>I feel like my brain has slowed down. And I said,
<v Speaker 2>do you think you might be ADHD? And we had
<v Speaker 2>a really long talk about that, and one of the
<v Speaker 2>things I was telling her, she's never considered it because
<v Speaker 2>she says, well, not hyperactive, and I said, well, you
<v Speaker 2>don't have to be hyperactive to have ADHD. In fact,
<v Speaker 2>they used to call it ADD or ADHD, right, and
<v Speaker 2>then they just merged it all into one. But she
<v Speaker 2>talked about how she's got this really busy brain and
<v Speaker 2>her brain's always bouncing around to all these ideas and
<v Speaker 2>then sometimes she has a hard time slowing down to
<v Speaker 2>focus on just one of them. And she was so
<v Speaker 2>shocked when she had that cup of coffee. And stimulants
<v Speaker 2>often help ADHD. People feel like they can get their
<v Speaker 2>thoughts together and put their thoughts into place. From there,
<v Speaker 2>we just started talking about other ADHD things like body doubling,
<v Speaker 2>and she didn't really know what body doubling was. Did
<v Speaker 2>you know body doubling was, Jin, I.
<v Speaker 1>Can't remember what it is. I think I knew the Well,
<v Speaker 1>tell me what it is again.
<v Speaker 2>It's when you use another person.
<v Speaker 1>Oh you know, I didn't know about that, Okay.
<v Speaker 2>So, for instance, if Jen's sauna was in my garage
<v Speaker 2>and I knew I needed to put that together, that
<v Speaker 2>would feel like a very overwhelming task for me, and
<v Speaker 2>that would sit in the box until I was really
<v Speaker 2>mentally prepared to do it. But sometimes just having a
<v Speaker 2>person with you makes the task less mountainous. Right.
<v Speaker 1>You used the example of folding laundry, which I think
<v Speaker 1>is a better example because nobody's gonna put that sauna
<v Speaker 1>together by themselves. But folding laundry, right, you could do
<v Speaker 1>by yourself.
<v Speaker 2>Okay, Folding laundry is a great one for me. Cleaning
<v Speaker 2>the house is the one for me, right, And I
<v Speaker 2>have used this for decades before I even knew of
<v Speaker 2>the term body doubling, before this was even brought up, right, So,
<v Speaker 2>body doubling is just it's basically sort of moral support
<v Speaker 2>and it keeps your brain engaged. So I would have
<v Speaker 2>a friend come over and just sit on the bed
<v Speaker 2>and talk to me while I did a week's worth
<v Speaker 2>of laundry. I didn't expect her to lift a finger.
<v Speaker 2>It just kept my brain engaged. Instead of focused on
<v Speaker 2>boring laundry. I had somebody to talk to. My brain
<v Speaker 2>was stimulated, and then I could do that monotonous task
<v Speaker 2>without having to just focus on that monotonous task. And
<v Speaker 2>there's other ways you can do that too. Maybe it's
<v Speaker 2>listening to a podcast. That's what I do calling a friend,
<v Speaker 2>you know, I put my AirPods in and I'll listen
<v Speaker 2>to a podcast where I'm learning something as I'm doing
<v Speaker 2>monotonous work around the house, washing dishes or whatnot. For me,
<v Speaker 2>this also helps as far as fasting, I do much
<v Speaker 2>better when I am able to talk through my fast
<v Speaker 2>with somebody every day, or Roxy and I are trialing
<v Speaker 2>this new little protocol we just I did to do
<v Speaker 2>together and so it's just not me trying to figure
<v Speaker 2>this out. We're able to bounce ideas off of each other,
<v Speaker 2>and then I know that my little dopamine hit comes
<v Speaker 2>from once I've successfully completed my day I get to
<v Speaker 2>check in with Roxy and say, Okay, this is what
<v Speaker 2>my past was today, this was my window was, this
<v Speaker 2>is what I ate, and I get to show our
<v Speaker 2>pictures and so it all just goes to say, like,
<v Speaker 2>you don't have to have it all together. You can
<v Speaker 2>use whatever techniques and tools you need to use to
<v Speaker 2>help you get through your day to accomplish the things
<v Speaker 2>you need to do, to tackle those monotonous chores you
<v Speaker 2>don't want to do to meal prep your food if
<v Speaker 2>that's what you need to do, like use the digital
<v Speaker 2>age to your advantage, such as this Finch app. There
<v Speaker 2>are other like CBT apps out there, cognitive behavioral therapy apps.
<v Speaker 2>If you're a person who's struggling with eating emotionally, get
<v Speaker 2>one of those apps and we're through it and find
<v Speaker 2>new ways to deal with what your struggles are so
<v Speaker 2>that you can find success in fasting because it all.
<v Speaker 1>Works together awesome. So before we get to our tweek
<v Speaker 1>of the week, I want to take a minute to
<v Speaker 1>tell you about my books. I will always be a teacher,
<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 these days, I recommend
<v Speaker 1>anyone that needs to recommend a book to somebody else,
<v Speaker 1>or if you need a book for yourself, Delayed on Deny,
<v Speaker 1>the second edition is what I want you to start with.
<v Speaker 1>I think it's the best introduction to it's quick, the
<v Speaker 1>best quick introduction to intermittent fasting out there, and you
<v Speaker 1>can find the paperback and the hardback on Amazon, the
<v Speaker 1>ebook and audiobook or wherever you find your ebooks or
<v Speaker 1>your audio books. And that's the best comprehensive ADF chapter.
<v Speaker 1>If you're interested in ADF, you know I've updated the
<v Speaker 1>recommendations from Fast Feast Repeat. So the second edition of
<v Speaker 1>DDD Delayed on Tony is what you want. And also
<v Speaker 1>my favorite part is the success stories section. Now, if
<v Speaker 1>you want to dig into those concepts even further, there's
<v Speaker 1>a companion book study book called Delayed Don't Deny Digging Deeper.
<v Speaker 1>So Digging Deeper is not a standalone book. You need
<v Speaker 1>to have the second edition of DDD and it helps
<v Speaker 1>you work through chapter by chapter. It's definitely got a
<v Speaker 1>lot of school teacher jin in there coming through on
<v Speaker 1>every page, and you will reflect on how to apply
<v Speaker 1>the concepts into your own life because we all know,
<v Speaker 1>you know, reading a book is one thing, Applying it
<v Speaker 1>is something else. Entirely and delayed Don't Deny. Digging Deeper
<v Speaker 1>was designed to help you apply the concepts from Delay
<v Speaker 1>Don't Deny in a meaningful way. And if you're looking
<v Speaker 1>for a way to keep track of things such as
<v Speaker 1>your daily fasts, you're eating, window, your daily weights with
<v Speaker 1>weekly averaging, goal setting, non scale victories, food and exercise, journaling,
<v Speaker 1>a daily reflection, and more, then you may enjoy the
<v Speaker 1>Delay Don't Deny Life Life Journal. It's designed to last
<v Speaker 1>you six months and it's a great place to keep
<v Speaker 1>track of what you're doing, what's working in your overall progress.
<v Speaker 1>A lot of time, people who have used the twenty
<v Speaker 1>eight day faster day by day for their first twenty
<v Speaker 1>eight days find they miss that checking in component, and
<v Speaker 1>that's where the Life Journal comes in handy. Both Digging
<v Speaker 1>Deeper in the Life Journal are available in paperback only
<v Speaker 1>on Amazon and I have a link in the show
<v Speaker 1>notes and also at Jen Stevens dot com there's a
<v Speaker 1>get the books tab. So now it's time for our
<v Speaker 1>tweak of the week. You know I always say tweak
<v Speaker 1>it till it's easy. But the tweak that works for
<v Speaker 1>me might not be the one that works for you.
<v Speaker 1>And that is why it is so helpful to hear
<v Speaker 1>how other intermittent fasters are making intermittent fasting work for them.
<v Speaker 1>This is from Grace. Grace says only now, after two
<v Speaker 1>and a half years, I think I'm finally starting to
<v Speaker 1>understand what it means to be an intuitive eater. I'm
<v Speaker 1>getting better and better at recognizing when I'm truly hungry,
<v Speaker 1>but also when i i'm full, are what I'm actually craving. Chewing,
<v Speaker 1>slowly savoring my food, and truly enjoying my meals has
<v Speaker 1>helped me a lot. I've always been a big eater,
<v Speaker 1>but I'm starting to realize more and more that my
<v Speaker 1>body doesn't always need that much food. I'm also trying
<v Speaker 1>to remind myself more often that the food I'm craving
<v Speaker 1>too much will still be there tomorrow. I don't have
<v Speaker 1>to eat until I'm stuffed. I'm also learning to leave
<v Speaker 1>a few bites on my plate when I'm already full.
<v Speaker 1>In the past, I would eat it out of habit,
<v Speaker 1>and I'm slowly trying to serve myself smaller portions so
<v Speaker 1>I don't end up wasting food I no longer want.
<v Speaker 1>And I love the way she put that, Sherry, you're
<v Speaker 1>wasting the food you don't want to keep eating the
<v Speaker 1>food that's wasteful. If you eat food you don't need,
<v Speaker 1>you're wasting it. She said. I feel really happy living
<v Speaker 1>this way where I'm gaining more control over my food
<v Speaker 1>instead of having food control me. So blessed to still
<v Speaker 1>be learning and growing even after two and a half years.
<v Speaker 2>I love that. Well. We'd love to leave you with
<v Speaker 2>motivational inspirational quotes, and this week we have a quote
<v Speaker 2>shared by Winnett from James Clear. Our listeners really love him.
<v Speaker 2>I love him, I know. I think it's because we
<v Speaker 2>talk about his book so much and people sign up
<v Speaker 2>for his newsletters and he sends out those motivational newsletters
<v Speaker 2>every week anyway, so he has written. Mental toughness is
<v Speaker 2>often framed as the perseverance that gets you across the
<v Speaker 2>finish line. Find a way to make it happen, push
<v Speaker 2>through the pain, grind it out to the end. But
<v Speaker 2>most days, mental toughness isn't about crossing the finish line.
<v Speaker 2>It's about getting to the starting line. Show up when
<v Speaker 2>no one is watching, keep your eye on the ball,
<v Speaker 2>do a little bit every day. Mental toughness is not
<v Speaker 2>skipping the days that are easy to skip.
<v Speaker 1>That's powerful. That is Oh today, I think I'll put
<v Speaker 1>a little something in my coffee because I'm having a
<v Speaker 1>hard day and I deserve it. No, find your mental toughness,
<v Speaker 1>don't skip the day right. Yeah, thanks so much for
<v Speaker 1>listening today. We would love to have you join us
<v Speaker 1>in the Delayed on Tonight community, where you can interact
<v Speaker 1>with both me and Sherry plus the most supportive bunch
<v Speaker 1>of intermittent fasters you'll find anywhere. Go to Jenstevens dot
<v Speaker 1>com slash community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>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 question.
<v Speaker 2>Until next week. Thanks for listening,