Episode 139: Varying Window Lengths, Overeating When Opening, Hair Loss, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat, Intermittent Fasting for Life Podcast.
<v Speaker 2>How are you doing today's Sherry, I'm doing wonderful. How
<v Speaker 2>are you well?
<v Speaker 1>I am extra wonderful and.
<v Speaker 2>You know who you are? Time to update the audience.
<v Speaker 1>Well, guess what after my very difficult twenty twenty five
<v Speaker 1>You know everybody knows I basically moved out Janue. I
<v Speaker 1>don't know if everybody knows all the timeline. January twenty
<v Speaker 1>twenty five, moved out of the house, and you know,
<v Speaker 1>separation process with Chad, and we've been separated really since
<v Speaker 1>January of twenty twenty five. And then you know, we
<v Speaker 1>decided into the summer early August that yeah we yeah, yeah,
<v Speaker 1>we're getting divorced. So I was like, all right, getting divorced.
<v Speaker 1>I'm just going to be by myself. And I'm so
<v Speaker 1>excited to be by myself. I'm going to just thrive,
<v Speaker 1>not interested in dating. Well, then I went to my
<v Speaker 1>thirty fifth college reunion and surprise, I reunited with someone
<v Speaker 1>from college. Not well, reconnected, I guess a better word.
<v Speaker 1>Reunited sounds like we'd work together we weren't, but reconnected
<v Speaker 1>with someone from college that has the same friend group
<v Speaker 1>as me, like my sorority sisters, his fraternity brothers, like
<v Speaker 1>a lot of married each other. We have so many
<v Speaker 1>friends in common, and so we have been seeing each
<v Speaker 1>other since mid August, I guess homecoming.
<v Speaker 2>And so you've known him for almost college forty years,
<v Speaker 2>is that right?
<v Speaker 1>Yeah, Yeah, we've known each other and like I said,
<v Speaker 1>we were in the same I started to say, and
<v Speaker 1>I'm like, I'm getting ready to age her. But then
<v Speaker 1>I realized she started college when you were like seventeen.
<v Speaker 2>I was, it was in nineteen eighty six.
<v Speaker 1>But yeah, So he was in a fraternity that a
<v Speaker 1>lot of my sorority sisters hung out there. I did
<v Speaker 1>not hang out there though. I did not like that
<v Speaker 1>fraternity because my college roommate dated a guy from that
<v Speaker 1>fraternity who was a jerk. So I didn't like them
<v Speaker 1>because I just didn't like that guy. So I was
<v Speaker 1>over there at the house and I knew them, but
<v Speaker 1>like I said, so many of my sorority sisters dated
<v Speaker 1>them and then married them. And so like when we
<v Speaker 1>would go back for homecoming, Like there's a picture of
<v Speaker 1>us and a photo together from twenty ten, yew ten.
<v Speaker 1>It was our twenty fifth homecoming, so we're in the
<v Speaker 1>same picture. He's there with his girlfriend from the time.
<v Speaker 1>I'm in the picture with Chad and the whole giant
<v Speaker 1>friend group is there. So we've been you know, friendly
<v Speaker 1>and seeing each other over the years. But anyhow, he's
<v Speaker 1>never been married. His name is Chris, so we are
<v Speaker 1>officially seeing each other. I know, I know, And so
<v Speaker 1>what's funny is he had just told someone in September.
<v Speaker 1>He's like, I'm done dating, told a football game, told
<v Speaker 1>him in a football game. Then I show up, Yeah, like,
<v Speaker 1>wait a minute, I thought you were done.
<v Speaker 2>You know, Eric and I both were like we had
<v Speaker 2>you know, both gotten out of bad marriages. You know,
<v Speaker 2>we were just my husband. I wasn't only been married once,
<v Speaker 2>but my husband's been married three times before me. And
<v Speaker 2>when we met, he was thirty, so he did not
<v Speaker 2>have a good track record with relationships. And he was
<v Speaker 2>just like, I'm gonna cut my losses. I'm done with this.
<v Speaker 2>I'm not cut out for marriage. And then you know,
<v Speaker 2>we were just friends. And now he's ten years younger
<v Speaker 2>than me, and so I didn't think. I didn't go
<v Speaker 2>in talking to him like, oh, I'm really interested in
<v Speaker 2>this guy or whatever. No, I wasn't even intrigued me.
<v Speaker 2>When he said I'd like to date you. I was like,
<v Speaker 2>what are you talking about? What? So he you knows
<v Speaker 2>me to even consider it.
<v Speaker 1>I'm never going to date. I can't imagine dating.
<v Speaker 2>And I kept telling to it. I kept saying, don't
<v Speaker 2>rule out the possibility of meeting somebody that you know. Really,
<v Speaker 2>I don't know, they say this person completes me, and
<v Speaker 2>that's kind of hokey. But at the same time, when
<v Speaker 2>you meet that person that clicks yeah, and we like
<v Speaker 2>your pictures kind of complete, You're like, Okay, this.
<v Speaker 1>Is like to Puerto Rico for a week. You know this,
<v Speaker 1>But we were in Puerto Rico for a week. He's
<v Speaker 1>a giant wake Forest baseball fan, like big time, like
<v Speaker 1>baseball is in my future. But wake Forest was playing
<v Speaker 1>in the Puerto Rico Challenge kind of a thing. So
<v Speaker 1>with the first three games of the season, and some
<v Speaker 1>other friends went who were big baseball fans. So we
<v Speaker 1>just traveled Puerto Rico for a week and we got
<v Speaker 1>along fabulously. We had wonderful food. He does intermittent fasting
<v Speaker 1>in a way that aligns well with my schedule.
<v Speaker 2>That's fantastic. I love that you guys travel well together. Yes,
<v Speaker 2>we did Puerto Rico and all around the whole place.
<v Speaker 1>But he started back intermittent fasting after Labor Day and
<v Speaker 1>not funny, before we'd seen each other, we weren't even
<v Speaker 1>like at homecoming. It is like, yeah, I've been doing
<v Speaker 1>intermittent fasting again. Because he had done it way back
<v Speaker 1>in the day back in twenty sixteen or something, you know,
<v Speaker 1>we talked about it at a homecoming I remember.
<v Speaker 2>Anyway, Kiss, it's funny, it really really is. So we're
<v Speaker 2>doing well. I'm so happy for you.
<v Speaker 1>Yeah, and it's fun to be with a wake Forest fan. Yeah,
<v Speaker 1>rotten for the same team. So anyway, all of my
<v Speaker 1>trips to Winston Salem, all of my baseball games, football.
<v Speaker 2>Games, So now I can share the news anyway. Yeah. Well,
<v Speaker 2>and the added bonus is like he already knows your
<v Speaker 2>friends so that you don't even to you through that
<v Speaker 2>awkward like oh meet this guy, and and that nervous
<v Speaker 2>like is he going to fit in? Are my friends
<v Speaker 2>gonna like him?
<v Speaker 1>I'm like, when we went to Florida, I didn't when
<v Speaker 1>I said I went to Florida. I was with Chris
<v Speaker 1>in Florida. But my college roommate and her husband live
<v Speaker 1>in Virginia, and like my colleg room, my husband did
<v Speaker 1>not go to Wake Forest, but he's friends with Chris.
<v Speaker 1>They've been to baseball games together, they've gone to concerts together.
<v Speaker 1>So Melissa and her husband were like, y'all just come
<v Speaker 1>down with us. We got a place, and we're like okay,
<v Speaker 1>but like they're already friends, which is fantastic. So like
<v Speaker 1>we're going to a wedding in April friend at somebody
<v Speaker 1>we already both know. I love that their child is
<v Speaker 1>getting married. I know, it's just it just feels right,
<v Speaker 1>which is well.
<v Speaker 2>And the fact that you both work from home makes
<v Speaker 2>it so much easier. And you know, I know you
<v Speaker 2>enjoy travel, but you haven't done it a lot in
<v Speaker 2>the last several years, and so it's great to have
<v Speaker 2>a partner that is wanting to go out and explore
<v Speaker 2>and travel and make memories with you. And I love that.
<v Speaker 2>I'm excited.
<v Speaker 1>Who loves food. He's a foodie, even more so than
<v Speaker 1>I am.
<v Speaker 2>Excellent. Well, I can't wait to meet him this summer.
<v Speaker 1>Well I can't wait for you to meet him either.
<v Speaker 2>All right, Well, that was a wonderful celebration, but let's
<v Speaker 2>celebrate a faster So we have a celebration from Denise
<v Speaker 2>and Denise wrote this celebration is actually my hubbies nonscale victory.
<v Speaker 2>He has always been an athlete in lean, so adopting
<v Speaker 2>the IF lifestyle has really been about the health benefits
<v Speaker 2>for him. For years, he was struggling with tummy trouble,
<v Speaker 2>even though he's always been very committed to a clean diet,
<v Speaker 2>seriously no ultra processed foods. He ate throughout the day,
<v Speaker 2>likes from six am to nine pm, and he had
<v Speaker 2>constant bloating, brain fog, etc. He'd cut out wheat flour
<v Speaker 2>dairy and went low FODMAP in twenty eighteen and that
<v Speaker 2>definitely helped, but it's pretty restrictive and his symptoms didn't
<v Speaker 2>fully go away. Fast forward to now a year of
<v Speaker 2>sixteen eight sometimes eighteen, and he's like a new man.
<v Speaker 2>He's still pretty diligent about his nutrition, but can have
<v Speaker 2>more flexibility because the digestive rest every day has made
<v Speaker 2>such a difference in how he feels. No more bloat,
<v Speaker 2>no more brain fog. Last night, after dinner, which had
<v Speaker 2>onions and garlic in it, I asked him if he
<v Speaker 2>was worried about feeling bad after eating, and he said, nope,
<v Speaker 2>I feel great and I know it won't affect me.
<v Speaker 2>It's because of IF. And then she wrote, ps, I've
<v Speaker 2>been doing IF for about a year when he decided
<v Speaker 2>to start clean fasting, and now it's his lifestyle too.
<v Speaker 1>See, this is fantastic, and this is why I'm so irritated,
<v Speaker 1>like getting increasingly angry at all of the you know,
<v Speaker 1>people like the news reports are the articles that come
<v Speaker 1>out and say, oh we don't havet investics no better
<v Speaker 1>than anything else, you know, tell it to Denie's husband.
<v Speaker 2>Right right, yeah, well, and you know there was apparently
<v Speaker 2>a I guess maybe it came out in the UK
<v Speaker 2>because I've seen it people share it in community, and
<v Speaker 2>it came out with this like the BBC released it
<v Speaker 2>like intermain fasting is no better than another calorie restriction
<v Speaker 2>weight loss. And the thing that gets me is they
<v Speaker 2>always attribute weight loss with fasting to be calorie deprivation
<v Speaker 2>because you're only eating two meals, not throw whatever they're doing.
<v Speaker 1>It's often sixteen eight, and they're right, whatever, six.
<v Speaker 2>That's that's what I was gonna say. So I always
<v Speaker 2>try to remind people when they come in and they're like,
<v Speaker 2>I don't know this says this, and I'm like, okay, well,
<v Speaker 2>let's look at how they conducted their studies. Right, most
<v Speaker 2>often they're doing sixteen eight, occasionally like a five to
<v Speaker 2>two okay, but then they're not clean fasting, right, and
<v Speaker 2>it's like for one month, yes, it's like four to
<v Speaker 2>six weeks. So these people are not becoming metabolically flexible, right,
<v Speaker 2>They're not clean fasting, so they're not able to burn
<v Speaker 2>fat freely once they shift into katosis, you know. So
<v Speaker 2>what they are doing when they do these research studies
<v Speaker 2>and publish the results is very different than what we
<v Speaker 2>do in the DD community of clean fast Balance your
<v Speaker 2>fasting and feasting so that you are shifting into metabolic
<v Speaker 2>katosis at some point during your daily fast. And if
<v Speaker 2>you're doing five to two, you're not just drinking and
<v Speaker 2>eating whatever on your other days. Like most people who
<v Speaker 2>are doing five two are really doing a hybrid. If
<v Speaker 2>weight loss or metabolic healing is their goal, they're sandwiching
<v Speaker 2>eating window days in with that, and so you have
<v Speaker 2>to really look at the big picture. I mean, just
<v Speaker 2>more and more. I'm convinced they will publish any headline
<v Speaker 2>to get you to click on their article, right, It's
<v Speaker 2>everything's clickbait anyway.
<v Speaker 1>Well, just this week in the community, like in the
<v Speaker 1>past seven days, someone shared one thing fast and done work.
<v Speaker 1>Someone else shared something the headline was we were wrong
<v Speaker 1>about fasting, and it was all about how great it is.
<v Speaker 2>Someone else shared something else, and I'm like, well, I
<v Speaker 2>liked the one where somebody disputed the whole article about
<v Speaker 2>IF isn't better than other way loss methods, and somebody
<v Speaker 2>went in and actually was like, well, actually this is
<v Speaker 2>what they compared and right kind of broke down what
<v Speaker 2>they were saying to show the flaws in the article
<v Speaker 2>that was released.
<v Speaker 1>And we can do that when we dig in if
<v Speaker 1>all we're done is reading the news article. And there
<v Speaker 1>was one really crazy one recently that was I guess
<v Speaker 1>the first one was nuts. It's just you just have
<v Speaker 1>to really think about what you know, think about what
<v Speaker 1>we've seen in all of the results. Like for example,
<v Speaker 1>Denise's husband was having years of Tommy trouble, years of
<v Speaker 1>bloating brain fog, and he was a healthy eater and
<v Speaker 1>now just giving his gut digestive rest, he feels great.
<v Speaker 2>Yep. Yeah, And we've heard that before with people so
<v Speaker 2>many issues.
<v Speaker 1>I've had people on the point, whether it's ABS, diverticulitis,
<v Speaker 1>you know, inflammatory bill disease, like all of these people
<v Speaker 1>keep coming back and saying IF was the game changer
<v Speaker 1>for me exactly. And you know, I don't care how
<v Speaker 1>many news articles with the headline it aminfasting doesn't work.
<v Speaker 1>I see io yode until I found it. Nothing worked
<v Speaker 1>for me until it emitten fasting.
<v Speaker 2>So I even think of that phrase read to understand meaning. Yeah,
<v Speaker 2>as a teacher, I'm sure that was a concept that
<v Speaker 2>you taught. And so if you're just reading an article
<v Speaker 2>and going huh okay, and that's it, are you reading
<v Speaker 2>to understand meaning or you know what does that mean?
<v Speaker 2>It means like you're reading, you're asking questions in your head. Correct,
<v Speaker 2>you're you know, you're analytical thinking, yeah, and you know
<v Speaker 2>if you don't understand, and then you can go to
<v Speaker 2>other resources and look to try to verify data, and
<v Speaker 2>that changes everything. That makes everything you read more meaningful
<v Speaker 2>than just taking somebody's word for a blanket statement.
<v Speaker 1>Well with everything, you know. I talked about that when
<v Speaker 1>I was writing Cleenish. In Cleenish, you can find a
<v Speaker 1>research article to support any position, or you can find
<v Speaker 1>someone with any belief and here's my weird belief and
<v Speaker 1>why I believe it. And it's based on you know,
<v Speaker 1>quote science of some sort. You can justify complete opposite things.
<v Speaker 1>And it goes back to all the books out there.
<v Speaker 1>I think the example I used in one of my
<v Speaker 1>books was protein power and protein Aholic. Those are two
<v Speaker 1>books written by doctors protein protein.
<v Speaker 2>Scientific research is supposed to be done without user bias, right, However,
<v Speaker 2>you can design any research with user bias based off
<v Speaker 2>of how you set up the research experiment, right, even
<v Speaker 2>if you don't intend to. Yeah.
<v Speaker 1>So that's why I like Kevin Hall so much with
<v Speaker 1>his research on ultra processed food, because he actually thought
<v Speaker 1>it wasn't gonna make a difference, right, He thought, it's
<v Speaker 1>not going to make a difference, it's just macros, it's calories,
<v Speaker 1>and then set up a great experiment and found out,
<v Speaker 1>Oh I got I thought I was wrong. That doesn't
<v Speaker 1>happen very often, right, all right, So let's get to
<v Speaker 1>our first question. Pacing myself in Pennsylvania. Hijen and Sherry
<v Speaker 1>Air hugs because I am forever grateful for your guidance
<v Speaker 1>on how you have transformed my living. I am forty
<v Speaker 1>six years old and I've struggled nearly my entire life
<v Speaker 1>with my weight. And I was born to two great
<v Speaker 1>parents and a brother who have the same struggles despite
<v Speaker 1>us being healthy and active overall. Can't get them to
<v Speaker 1>fast yet, but I'm trying. I'm five foot three and
<v Speaker 1>three quarters it matters lol. And after graduating, marrying my
<v Speaker 1>college sweetheart, and having two beautiful baby girls, I still
<v Speaker 1>couldn't shake the fact that my weight was just steadily
<v Speaker 1>going up slowly over time. I teetered off around two
<v Speaker 1>hundred and fifteen pounds by twenty twenty three. I started
<v Speaker 1>at around one hundred and sixty four when I got
<v Speaker 1>married in two thousand and four. In college, I was
<v Speaker 1>around one eighty until I did weight watchers, which got
<v Speaker 1>me down to one hundred and fifty, but I couldn't
<v Speaker 1>sustain it. As the weight trickled on, it started to
<v Speaker 1>affect my overall well being physically and mentally because life
<v Speaker 1>was becoming harder carrying that around with all of my responsibilities. Then, thankfully,
<v Speaker 1>one day in twenty twenty three, my fourth grade grade
<v Speaker 1>partner shout out to all workplace besties told me about fasting.
<v Speaker 1>That led me to search for podcasts, which directed me
<v Speaker 1>to you two Wonderful Inspirations, because Lord knew I needed
<v Speaker 1>some help. Although I didn't want to believe you, I
<v Speaker 1>did because you can't deny the science backing your claims.
<v Speaker 1>A five hour window. I thought, get out of here.
<v Speaker 1>These girls are crazy. But then I read your books,
<v Speaker 1>Jen put everything into practice, and it was clear you
<v Speaker 1>and all of your guests were speaking the truth, and
<v Speaker 1>my toddler brain finally accepted that. I started out in
<v Speaker 1>the summer of twenty twenty three with an eight hour
<v Speaker 1>eating window and got down to around two hundred pounds
<v Speaker 1>by that winter.
<v Speaker 2>Six months later.
<v Speaker 1>Then I went to a five hour window because I
<v Speaker 1>learned to trust you, lol, and saw the number on
<v Speaker 1>the scale start to decrease again. Woo hoo, hello, one
<v Speaker 1>hundred and eighty pounds. Spring of twenty twenty four, after
<v Speaker 1>hitting a plateau, which I believe resulted from a summer
<v Speaker 1>off with the kids and a little structure, longer windows,
<v Speaker 1>et cetera, I slowly made my windows shorter again. Currently,
<v Speaker 1>I average a one to two hour window during the week,
<v Speaker 1>as I am a volume eater and have accepted that
<v Speaker 1>I even count my calories once in a blue moon
<v Speaker 1>just to make sure I'm getting enough, which I am
<v Speaker 1>usually around eighteen hundred to two thousand. I also make
<v Speaker 1>sure I'm getting a needed fruits and veggies.
<v Speaker 2>Daily. Weekends are usually a two.
<v Speaker 1>To five hour window, sometimes longer if a really special occasion.
<v Speaker 1>Here's my question if I'm eating one meal a day
<v Speaker 1>type of lifestyle, keeping in mind that it is a appetizer, meal, salad,
<v Speaker 1>and dessert kind of window. Is this shorter window still okay?
<v Speaker 1>I think it was TRIPLEJ who said in one of
<v Speaker 1>your intermittent fasting episodes that the floodgates open and he
<v Speaker 1>has about a one hour window. I instantly relaxed and
<v Speaker 1>felt a little better about myself because I feel the
<v Speaker 1>same way. I do, feel satisfied after eating, feasting and
<v Speaker 1>stopping when I'm satisfied. If the next day I feel
<v Speaker 1>extra hungry, I may extend my window a bit if needed.
<v Speaker 1>I am currently at one hundred and sixty six pounds
<v Speaker 1>and slowly moving the scale again downward. I also stopped
<v Speaker 1>drinking alcohol because I just feel better without it amazingly.
<v Speaker 1>Thank you Anni Grace for your book This Naked Mind,
<v Speaker 1>and this helped me break through another plateau. Hello one
<v Speaker 1>hundred and sixties sparkling water and a fancy glass. Thanks
<v Speaker 1>for the idea. Jen is my new go to and
<v Speaker 1>I don't feel deprived whatsoever. Take that pyramidal pause. Sorry
<v Speaker 1>for this long winded rip message. I just wanted to
<v Speaker 1>take amendment to not only wholeheartedly thank you ladies for
<v Speaker 1>helping me to change my life. But also I was
<v Speaker 1>curious if my one to two hour a day window
<v Speaker 1>during the week is okay if I'm eating enough and
<v Speaker 1>nutritionally satisfying my body within it, especially if I feel
<v Speaker 1>good the rest of my fasting time. Thank you again
<v Speaker 1>for all of your positivity, knowledge and guidance.
<v Speaker 2>I suspect that Jenna and I might have differing answers
<v Speaker 2>to this.
<v Speaker 1>Well, I don't know.
<v Speaker 2>I'll give you my already. I will see what Jena's
<v Speaker 2>gonna say. Okay, here's my thought with keeping a really
<v Speaker 2>short window. If you are just volume eating as soon
<v Speaker 2>as you open your window, and you're just eating continuously
<v Speaker 2>until you feel like you're full, and then you stop eating,
<v Speaker 2>and that's taking you one to two hours, my concern
<v Speaker 2>is that you are not really tapping into your true
<v Speaker 2>hunger and satiety when you do that, and and I
<v Speaker 2>think that is an important skill to learn. My other
<v Speaker 2>concern is our bodies really need Yes, they need the
<v Speaker 2>signal that nutrition is abundant, but I also believe that
<v Speaker 2>they need the signal that eating nutrition is abundant in time,
<v Speaker 2>not just quantity. So I'm not a fan of really
<v Speaker 2>short windows for that reason. Also, if you plateau, what
<v Speaker 2>do you do from there? I'm like your only option
<v Speaker 2>from there is going to be adf So I just
<v Speaker 2>prefer people to take a more moderate approach and really
<v Speaker 2>practice sort of and eat stop eat approach within within
<v Speaker 2>your window.
<v Speaker 1>And the reason I'm clarifying that is because there's that
<v Speaker 1>book eat Stop Eat that is an actual protocol, and
<v Speaker 1>that's not what we're saying here.
<v Speaker 2>Don't do that. I was talking about right in your window,
<v Speaker 2>open your window, fuel, pause, pause, give your body time
<v Speaker 2>to assess how satisfied it is or how hungry it
<v Speaker 2>is before you eat again. And when you keep a
<v Speaker 2>really short window, it's hard to do that. And so
<v Speaker 2>because it's hard to do that, you really don't know
<v Speaker 2>are you over eating, are you under eating? If you're
<v Speaker 2>extra hungry the next day, that could be a sign
<v Speaker 2>that you're not eating enough or your body didn't get
<v Speaker 2>the message that food is abundant. So with that said,
<v Speaker 2>you know, if during the week it's just easier for
<v Speaker 2>you to keep like a two hour window, great, But
<v Speaker 2>on the weekends I would extend that and anytime you
<v Speaker 2>feel extra hungry, I would suggest having a longer window,
<v Speaker 2>a more of a two meal window with a window
<v Speaker 2>opening meal and then stop and then a window closing meal,
<v Speaker 2>because your body really will guide you, and I think
<v Speaker 2>it's so so important for you know, the rest of
<v Speaker 2>our life to really learn what does satiety feel like?
<v Speaker 2>What is true hunger? That's my thought?
<v Speaker 1>What's your thought? Jen, Well, you're right, mine's different. I
<v Speaker 1>knew it would be. You knew it would be. I
<v Speaker 1>feel like if you are settled in like because this
<v Speaker 1>is kind of what I did when I was a teacher.
<v Speaker 1>This is how I did it pretty much. This is
<v Speaker 1>very very similar to how I loved and I would
<v Speaker 1>get home from school and open my window whenever that
<v Speaker 1>was and it probably ended up being a couple hours,
<v Speaker 1>probably about a two hour window, and I was completely
<v Speaker 1>satisfied within it. And then on weekends I didn't have
<v Speaker 1>really long windows, but I think, you know, five hours
<v Speaker 1>on the weekends, or if there's a special occasion, it
<v Speaker 1>would be longer than that. And so that timing really
<v Speaker 1>worked well for me as a teacher. So the real
<v Speaker 1>test of it is is it working.
<v Speaker 2>Are you meeting your goals?
<v Speaker 1>And if what you're doing is allowing slow and steady
<v Speaker 1>weight loss, and then eventually you're gonna plateau, because we
<v Speaker 1>don't just keep losing forever. We get to a point
<v Speaker 1>where we're in homeostasis. If you get to a point
<v Speaker 1>where this protocol allows you to maintain in a place
<v Speaker 1>where you feel good, then it's working well. But like
<v Speaker 1>Sherry said, I mean one hundred percent agree with the
<v Speaker 1>fact that if you adapt and you plateau higher than
<v Speaker 1>you want, you're going to have to shake things up,
<v Speaker 1>and that is where you're going to need more variety
<v Speaker 1>and having you know, down a shop fish or five
<v Speaker 1>hour windows and something like that. That's where it gets tricky.
<v Speaker 1>The fact that she's done a little calorie check. She's
<v Speaker 1>eating eighteen hundred to two thousand. That's a lot. So
<v Speaker 1>that's certainly not overly restrictive if that's generally what she's doing.
<v Speaker 1>But you may be surprised that Sherry's not surprised, but
<v Speaker 1>the listeners might be surprised that I actually think it's
<v Speaker 1>not a bad idea to do a little calorie check.
<v Speaker 1>I've actually suggested it to two people over the past
<v Speaker 1>week who were concerned that they were either over or
<v Speaker 1>under eating. There's so many flaws with calorie counting. But
<v Speaker 1>if you think you're under eating and you do a
<v Speaker 1>quick calori check, you're all as you're eating eighteen hundred
<v Speaker 1>to two thousand calories, you can say, oh, I'm not
<v Speaker 1>under eating, right, Or if you think what you're doing
<v Speaker 1>is fine and you do a quick check and you
<v Speaker 1>realize you're eating seven hundred calories a day every day.
<v Speaker 2>You're like oops. Right.
<v Speaker 1>So, even though calorie counting is not a great strategy,
<v Speaker 1>it's a rough godline that you could use to see,
<v Speaker 1>you know, am I overeating? An ame under eating? And again,
<v Speaker 1>of course the listening to your body is so important.
<v Speaker 2>Well, and I guess because my other thing is my
<v Speaker 2>concern is Okay, when you're motivated to lose weight, right,
<v Speaker 2>you're keeping a one to two hour window. But once
<v Speaker 2>you get to your weight loss goal, if you think, okay,
<v Speaker 2>well I'm gonna widen my window now because I'm where
<v Speaker 2>I want to be, which is what I would hope,
<v Speaker 2>you know, you would feel comfortable doing. That's where knowing
<v Speaker 2>the skills of what does society feel like right honoring
<v Speaker 2>that's a very good point. That's where that's going to
<v Speaker 2>come into play. And so that's the only reason why
<v Speaker 2>I really feel like, like, on the weekends, have a
<v Speaker 2>five hour window, start playing around with eat stop eat
<v Speaker 2>in your window? You know what, how much is enough
<v Speaker 2>food when you're just using your body to guide you
<v Speaker 2>as opposed to I've got to hurry up and close
<v Speaker 2>my window, right? But just oh yeah, I mean I
<v Speaker 2>would not like I said, I knew we would have
<v Speaker 2>different answers, but I think both of our answers are valid.
<v Speaker 1>Here's a point that I think is interesting to think about.
<v Speaker 1>She said she averages one to two during the week,
<v Speaker 1>and whether I think it's an important factor, whether she's
<v Speaker 1>one or two hours then she's satisfied, or whether she's
<v Speaker 1>forcing it to be in one or two hours. Like
<v Speaker 1>if she's like I remember when I would get home
<v Speaker 1>from school, I would eat until satisfied, and it would
<v Speaker 1>probably only take me one to two hours when I
<v Speaker 1>waited that late. If I opened earlier, I'm you know,
<v Speaker 1>not eating as much at one time. I think that's
<v Speaker 1>an important factor. Also, So there's so many variables here.
<v Speaker 1>I have one other bit of news to share, you
<v Speaker 1>know this also sharing you know talking. You know how
<v Speaker 1>I haven't been drinking for two and.
<v Speaker 2>A half years. Oh, uh huh.
<v Speaker 1>I've been able to introduce some alcohol back in and
<v Speaker 1>I'm able to sleep. And I figured it was important
<v Speaker 1>to say that because I don't wonder if I think it.
<v Speaker 2>Jim doesn't drink at all.
<v Speaker 1>Two and a half years I didn't drink, and I've
<v Speaker 1>realized what I drink is the key. Do Can I
<v Speaker 1>share my theory?
<v Speaker 2>Yeah? Yeah, I know. We talked about this when we
<v Speaker 2>recorded last time. I've done recording last time. No you
<v Speaker 2>told me. I was like, I don't think I talked
<v Speaker 2>about it. I had a whole conversation and I looked
<v Speaker 2>it up and everything.
<v Speaker 1>Ye, yes, yes, says I knew i'd talked to you personally,
<v Speaker 1>but I didn't think I set it on the podcast.
<v Speaker 1>But I suddenly had an epiphany. I mean, yes, I
<v Speaker 1>went through menopause, like, yes, I've always had, you know,
<v Speaker 1>more trouble processing alcohol than a lot of my friends.
<v Speaker 1>But it would be sporadic, wouldn't be every time. I
<v Speaker 1>started really not being able to sleep after drinking right
<v Speaker 1>around the time, of course menopause. But I was also
<v Speaker 1>drinking a lot of high quality wine from dry farm wine,
<v Speaker 1>wine from France. I was drinking champagne and.
<v Speaker 2>I just it was terrible.
<v Speaker 1>Every time I would drink champagne, I would wake up
<v Speaker 1>with my heart pounding. Well, I started to think about
<v Speaker 1>what was I drinking before that while I was drinking prosecco,
<v Speaker 1>and I was okay with that, But I realized round
<v Speaker 1>in about way, I think I might be sensitive to
<v Speaker 1>things that are fermented or made whatever produced in oak barrels.
<v Speaker 1>Because I already knew that I couldn't drink dark liquor
<v Speaker 1>like I did not do well with bourbon, like I
<v Speaker 1>knew that years ago. I stopped completely stop drinking dark
<v Speaker 1>liquor because they made me so sick, and red wine
<v Speaker 1>didn't work for me. But I thought champagne and prosecco
<v Speaker 1>were the same thing. You know, I switched to high
<v Speaker 1>quality champagne. They are not. Prosecco is fermented in stainless steel,
<v Speaker 1>Champagne is fermented in oak. So I started doing little experiments,
<v Speaker 1>like what happens if I drink one glass of prosecco?
<v Speaker 1>Like New Year's Eve, I had two glasses of prosecco,
<v Speaker 1>Whereas the previous time that I'd had champagne and tested
<v Speaker 1>that out couldn't sleep at all. So I can drink vodka.
<v Speaker 1>I can drink white rum, white tequila, I can drink prosecco,
<v Speaker 1>and I can drink very very clean white wines that
<v Speaker 1>are not processed in oak. And that interesting.
<v Speaker 2>M yeah it is. And when I looked it up before,
<v Speaker 2>and I just looked up again for anybody who's wondering
<v Speaker 2>why this would be. So, there are compounds that are
<v Speaker 2>extracted from the oak that they know are associated with
<v Speaker 2>headaches and allergic type reactions. And they also oak aged
<v Speaker 2>wines have like higher alcohol content and they can cause
<v Speaker 2>people or they have higher levels of histamines. So I
<v Speaker 2>wonder if your heart beating out of your chest, the
<v Speaker 2>not sleeping as well is because you were having a
<v Speaker 2>higher histamine load.
<v Speaker 1>I don't even know what it is, but all I
<v Speaker 1>can say is that like when I was in Florida,
<v Speaker 1>I was, you know, drank mindfully while I was there,
<v Speaker 1>and I slept beautifully, no problems, And I don't even
<v Speaker 1>feel like like even the alcohol response is different, Like
<v Speaker 1>you know when you drink and you feel like you're
<v Speaker 1>getting a buzz, you know, I drink something with vodka
<v Speaker 1>in it. I just it's incredible different, Like I wasn't
<v Speaker 1>drinking vodka, drinking champagne. I was drinking I don't know what.
<v Speaker 1>But one day I had my ties while we were there.
<v Speaker 1>Well that has dark rum in it, right, my tie?
<v Speaker 1>I felt bad. It hit me really hard. I felt bad,
<v Speaker 1>and I'm like, I can't drink dark rum. I cannot.
<v Speaker 1>I can't drink in dark rum aged in barrels. So like,
<v Speaker 1>my experimenting has really shown that this seems to be
<v Speaker 1>the case. So yeah, I'm being very mindful. But I
<v Speaker 1>thought anyone that is struggling with the same thing, maybe
<v Speaker 1>it's the oak barrels.
<v Speaker 2>I don't know.
<v Speaker 1>I found some Reddit thread where somebody talked about it.
<v Speaker 1>They had figured souse if was, you know, like can
<v Speaker 1>this be a thing? And somebody on Reddit had a
<v Speaker 1>whole post where they were like, anytime I drink anything
<v Speaker 1>that's been an oak, I get really drunk really fast,
<v Speaker 1>and then I had a terrible hangover.
<v Speaker 2>I'm like, yes, yeah, that was me.
<v Speaker 1>Well it's interesting, it is very very interesting, and so
<v Speaker 1>like I can have like I had a bloody mary
<v Speaker 1>one morning. I've opened early. One day, it was a
<v Speaker 1>long day. We were in Puerto Rico, and I had
<v Speaker 1>like maybe a seven hour window, so I had a
<v Speaker 1>bloody marry. Normally, if I had something to drink, like
<v Speaker 1>back when I was drinking before, I was completely quit.
<v Speaker 1>If I had a drink in the morning, I would
<v Speaker 1>need a nap. But I had I had a bloody mary.
<v Speaker 1>I felt fine. I mean, it's it's just like mind blowing. Yeah,
<v Speaker 1>because in before I would have picked like a mimosa
<v Speaker 1>or you know whatever. Our bodies are unique, they are
<v Speaker 1>so anyway. Probably some people are like, I'm so disappointed
<v Speaker 1>and is drinking again? But I actually I really missed wine.
<v Speaker 2>Yeah. Well, you know, I gave up red wine a
<v Speaker 2>long time ago because I realized it made me stuffy yep,
<v Speaker 2>like I would get kind of I could feel my
<v Speaker 2>sinuses swelling when I would drink it. Yeah, and I
<v Speaker 2>never slept well. I would sleep really hot, and it
<v Speaker 2>made my joints ache the next day. And so I
<v Speaker 2>gave up bread wine a long time ago for that
<v Speaker 2>reason and to the point where I noticed the same
<v Speaker 2>thing with beer. And so I really, very rarely do
<v Speaker 2>I drink beer anymore because I was having a histamine
<v Speaker 2>response to it. And interesting enough, you said it may
<v Speaker 2>have coincided with menopause. Menopause itself can increase your histamine respects.
<v Speaker 1>Really, that's interesting. Oh and I did have Chris and
<v Speaker 1>I went to trivia with friends, not my same normal trivia,
<v Speaker 1>but a different trivia that has like couples. And so
<v Speaker 1>we went to a trivia night and I had one
<v Speaker 1>glass of like a I don't know, Sauvignon blanc or
<v Speaker 1>something while we were at trivia, and I felt awful
<v Speaker 1>that one glass, And I'm like, I can't drink cheap one.
<v Speaker 1>It's got to be a really like So I'm just
<v Speaker 1>really paying attention. I don't want to feel bad again.
<v Speaker 1>My whole motivation is I want to feel good. I
<v Speaker 1>want to sleep well, so I have a self limiting
<v Speaker 1>situation and that I never want to wake up with
<v Speaker 1>a hangover or not be able to sleep through the night.
<v Speaker 1>So cheap one absolutely not. But a nice crisp FOD
<v Speaker 1>could drink or something with rom I'm so excited. I can't.
<v Speaker 2>I could drink a little bit here and there. Remember,
<v Speaker 2>So did do you we decide prosecco was or was
<v Speaker 2>not aged in oak barrel?
<v Speaker 1>It's not.
<v Speaker 2>Prosecco is aged in stainless steel, but champagne is aged in.
<v Speaker 1>Oak barrels right, yes it is, and so and also quality,
<v Speaker 1>like I said, really is going to make a big difference,
<v Speaker 1>Like I can't just go get the cheapest one. No,
<v Speaker 1>I'm not like Italian prosecco. And so quality does matter
<v Speaker 1>because that one glass. I had one glass of that
<v Speaker 1>cheap one that they had at the pub and I
<v Speaker 1>was like, ugh, yeah, I didn't feel great like an
<v Speaker 1>hour later after I had it. So anyway, that's my
<v Speaker 1>own you know, I'm I'm transparent. I'm gonna let her
<v Speaker 1>bind what I'm Doingtjen is dating someone and she's drinking.
<v Speaker 2>She's living on the edge. Oh goodness. Never felt better though.
<v Speaker 1>I am sleeping and dancing in the kitchen, dancing in
<v Speaker 1>my kitchen, singing in the car.
<v Speaker 2>Love it.
<v Speaker 1>All right.
<v Speaker 2>Well, we have a question from missing mom in Kansas City.
<v Speaker 2>Hello Kansas City, and I missed my hometown. She said, Hi,
<v Speaker 2>Jin and Cherry. I'm a thirty nine year old woman
<v Speaker 2>who's been fasting for about eighteen months, and for the
<v Speaker 2>first eight months it was going pretty well. I'm five
<v Speaker 2>foot four and when I started I was around one
<v Speaker 2>hundred and forty pounds and I got down to around
<v Speaker 2>one hundred and thirty three pounds. Ideally, my goal weight
<v Speaker 2>would be one twenty eight, although I've never seen it
<v Speaker 2>on the scale. Last January, my mother, who lived eight
<v Speaker 2>thousand miles away from me, was diagnosed with cancer and
<v Speaker 2>passed away nine weeks later. I'm so sorry to hear
<v Speaker 2>that me too. I was fortunate enough to be able
<v Speaker 2>to spend the last three weeks of her life with
<v Speaker 2>her as her caregiver, and to be with her when
<v Speaker 2>she passed. We were extremely close. I was her only child.
<v Speaker 2>After that, I had to pack up and donate all
<v Speaker 2>of our belongings and plan her funeral in a week
<v Speaker 2>before coming back home. It was traumatic and I'm still
<v Speaker 2>working through it. My weight has gone back up to
<v Speaker 2>about one hundred and thirty eight pounds, but I found
<v Speaker 2>that I'm really having trouble shifting it. I'm clean fasting
<v Speaker 2>without any issues really, and I'm currently doing nineteen five,
<v Speaker 2>but sometimes feel a little frantic when my window opens
<v Speaker 2>weighing also, since my thoughts spiraling a bit, so I'm
<v Speaker 2>trying to stay off the scale for now. I tried
<v Speaker 2>shortening my window and ADF, but both felt frantic and
<v Speaker 2>stressful for me. I am moving my body and working out,
<v Speaker 2>and my eating is relatively cleanish. I would really appreciate
<v Speaker 2>any advice you have on how to move forward and
<v Speaker 2>start losing some of this weight. Again, thank you for
<v Speaker 2>all that you do.
<v Speaker 1>Okay, so you started at one forty, you got down
<v Speaker 1>to one thirty three, you're back at one thirty eight,
<v Speaker 1>and I'm really sorry to hear about your mom And
<v Speaker 1>I know that has been stressful. And that was last January,
<v Speaker 1>so I guess we're about a year janu Yeah, so
<v Speaker 1>it's been a year and that's been a very stressful thing.
<v Speaker 1>I'm really I wish I knew how the weight trended
<v Speaker 1>back up when that happened. And also the part that
<v Speaker 1>you feel frantic when your window opens, there are a
<v Speaker 1>couple of reasons why that might happen. I can think
<v Speaker 1>of several reasons why we feel frantic when our window opens. One,
<v Speaker 1>you're waiting too late for you. We have sweet spots, right,
<v Speaker 1>my sweet spot is opening anytime after two when the
<v Speaker 1>time is right, and then generally closing within five hours.
<v Speaker 1>But I think if I had decided I'm going to
<v Speaker 1>wait till seven to open every day, eventually I'd start
<v Speaker 1>feeling frantic because that's just later than I want to
<v Speaker 1>eat every day. I could do it here and there,
<v Speaker 1>but I don't want to do it every day. So
<v Speaker 1>think about when you're currently opening, and maybe you're just
<v Speaker 1>pushing it a little later, and that's why you're feeling frantic.
<v Speaker 1>Another reason you could feel frantic when your window opens
<v Speaker 1>is if you're starting off with more ultraprocessed foods. Like
<v Speaker 1>if I waited late and then started eating like cheese
<v Speaker 1>and crackers, then I would probably like frantically eat the
<v Speaker 1>cheese and crackers because that's not satisfying me. It's not
<v Speaker 1>satisfying me at all, so I keep eating to try
<v Speaker 1>to find the satisfaction and now just overeating. So it
<v Speaker 1>might be what you're choosing when your window opens. You
<v Speaker 1>need something different when your window opens. It basically cheese
<v Speaker 1>and crackers are a zero satiety food for me. I'm
<v Speaker 1>just using that as an example. I could eat all
<v Speaker 1>the cheese and crackers in the world and still feel
<v Speaker 1>like I needed something else. So that's just an example,
<v Speaker 1>but you know, what you're opening with can make a
<v Speaker 1>big difference. The other thing that might make you feel
<v Speaker 1>that way as time goes on is if you are
<v Speaker 1>accidentally over restricting and your body is sending you the
<v Speaker 1>message to eat. An increased urge to binge can come
<v Speaker 1>from accidental over restriction, So you're going to have to
<v Speaker 1>be your own study of one and figure out which
<v Speaker 1>it is. Are you waiting too late for you and
<v Speaker 1>you didn't really say what time you're opening, so that
<v Speaker 1>makes a difference, But you may need to just back
<v Speaker 1>it up a little bit and relax your way into
<v Speaker 1>your window with something satisfying, something nutritious. You want to
<v Speaker 1>be satisfied nutritionally and physically and also emotionally, and just
<v Speaker 1>get rid of any you know, you want to lose
<v Speaker 1>that frantic feeling. And I would first settle into a
<v Speaker 1>daily five hour window that didn't feel frantic before experimenting
<v Speaker 1>with ADF. And I'm not really sure what about ADF
<v Speaker 1>felt frantic, But that's definitely not what we want it
<v Speaker 1>to feel like. When when we say tweak it till
<v Speaker 1>it's easy, that's exactly what we mean. But if you're
<v Speaker 1>eating in a frantic way, that's when overeating usually happens,
<v Speaker 1>because we're just like eating so fast that we don't
<v Speaker 1>notice satiety, and we can overdo overshoot satiety. What would
<v Speaker 1>you like to add to that.
<v Speaker 2>Well, the only other thought I had was that she
<v Speaker 2>is has undergone some emotional success, definitely, And if she's
<v Speaker 2>an emotional eater and she is trying to honor her
<v Speaker 2>fastener eating window and she has been basically shoving down
<v Speaker 2>that desire to emotionally eat and then opens the window
<v Speaker 2>and those kind of feelings come back. You're trying to
<v Speaker 2>use food as a way to soothe and cope. Trust me,
<v Speaker 2>when my brother died, I ate my grief. So maybe
<v Speaker 2>you could do before you open your window, do some
<v Speaker 2>sort of emotional release, whether it's a quick journaling session,
<v Speaker 2>a little meditation, prayer, EFT, tapping, Do a little something
<v Speaker 2>to soothe your emotions before you start eating and see
<v Speaker 2>if that helps. Yeah.
<v Speaker 1>I think that's a really good point because the stress
<v Speaker 1>of all that could do it without a doubt, and
<v Speaker 1>the way you have been, like I said, the mindfully meditating,
<v Speaker 1>tapping and then choosing some thing that you can eat calmly.
<v Speaker 2>Yeah, and you plan. I feel like you open with
<v Speaker 2>a snack and it's not doing it for you, and
<v Speaker 2>that's why you feel frantic. Yeah, then try flip flopping
<v Speaker 2>your window. You might be somebody who needs to open
<v Speaker 2>with a full balanced meal and wait and then have
<v Speaker 2>a snack to close later.
<v Speaker 1>Yeah, but as time has gone on, that's been more
<v Speaker 1>and more true for me. I used to be snack
<v Speaker 1>than a meal. Now I'm way more meal than a snack.
<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, so it's fine for that to be
<v Speaker 1>a big part of your why, but there's so much
<v Speaker 1>more to what intermittent fasting can do for us beyond
<v Speaker 1>weight loss. That's why I believe when your why is
<v Speaker 1>deeper than weight loss alone, you're more likely to find
<v Speaker 1>long term success and if you intermittent fasting as a lifestyle.
<v Speaker 2>Well before I read this submission, I just want to
<v Speaker 2>say this one came in through our podcast submission form,
<v Speaker 2>and we don't get very many why tweak sent in.
<v Speaker 2>We get a lot of questions, but we could use
<v Speaker 2>your whys and your tweaks that have worked for you.
<v Speaker 2>So if you go to fast feesrepeat dot com slash submit,
<v Speaker 2>you can submit your tweaks and what your why is
<v Speaker 2>so that we can share it on the podcast. And
<v Speaker 2>this week's why is from Kristin from the Midwest. She wrote,
<v Speaker 2>my why is to be filled with more joy, lightness,
<v Speaker 2>and not take myself so seriously. To jog a turkey trot,
<v Speaker 2>to ski, to play with my kids, and to be
<v Speaker 2>silly and have fun daily. I love it. I like
<v Speaker 2>that too. That is a joyous why.
<v Speaker 1>It is all right.
<v Speaker 2>So we have a question for Mary, who is struggling
<v Speaker 2>in Pennsylvania. I started if March of twenty twenty five.
<v Speaker 2>I am seventy two years old. I've been on weight
<v Speaker 2>watchers on and off since nineteen eighty six. For the
<v Speaker 2>last four years, I tried keto, vegetarian, low carb. I
<v Speaker 2>just kept cycling in and out of diets. Sometimes I
<v Speaker 2>lost weight, sometimes not. None were sustainable. My average weight
<v Speaker 2>over the past thirty years is about one hundred and
<v Speaker 2>eighty except for the times I was dieting when I
<v Speaker 2>could get my weight to one hundred and sixty pounds.
<v Speaker 2>I am five foot eight. From March to November I
<v Speaker 2>was doing eighteen six for those first months of If
<v Speaker 2>my weight went from one hundred and eighty three pounds
<v Speaker 2>to one hundred and fifty seven pounds, I felt great.
<v Speaker 2>I exercise every day. I stretch thirty five minutes every day,
<v Speaker 2>and I do upper body resistance training every other day
<v Speaker 2>using machines at the gym. I ride a stationary bike
<v Speaker 2>using one minute intervals for fifteen minutes one day and
<v Speaker 2>thirty minutes on alternate days. I've had chronic Achille tendinitis
<v Speaker 2>and sleep apnea, both of which are being addressed by doctors.
<v Speaker 2>In September, I noticed that my hair was falling out.
<v Speaker 2>I'm not stressed about anything. I know you guys say
<v Speaker 2>to look back at what happened three months prior. There
<v Speaker 2>is nothing I can think of. I went to the
<v Speaker 2>dermatologist and she did a blood panel of all minerals
<v Speaker 2>and vitamins. Everything was in the normal range. Now that
<v Speaker 2>freaked me out. So I stopped the extreme fasting of
<v Speaker 2>eighteen six and I tried sixteen eight. Well, that change
<v Speaker 2>just threw me off. I had such a rhythm going.
<v Speaker 2>I also started drinking half in half in my coffee
<v Speaker 2>after my clean fasting. I'm a mess. I've read all
<v Speaker 2>your books. I re bought the twenty eight day fast
<v Speaker 2>Start day by day book, thinking starting over writing everything
<v Speaker 2>down with a sixteen eight schedule would put me back
<v Speaker 2>on track, but to no avail. I am now eating
<v Speaker 2>in a twelve twelve and I'm up to three thousand
<v Speaker 2>calories a day. I have eaten extremely healthy for the
<v Speaker 2>past five years. All organic, no sugar, nothing ultra processed.
<v Speaker 2>I eat red meat maybe once a month. Otherwise it's salmon, chicken, cod,
<v Speaker 2>and flounder. I take Omega three's vitamin D, magnesium, and
<v Speaker 2>recently melatonin. Even with a sea pap, I struggle with sleep.
<v Speaker 2>I try to get at least seven hours a night.
<v Speaker 2>I know this is long winded, but as you can see,
<v Speaker 2>as I get off track, I'm a lost soul. At
<v Speaker 2>this point. My hair is coming back. My why In
<v Speaker 2>twenty twenty one, a pre cancer assist was found on
<v Speaker 2>my pancreas. So far it is benign, but that could
<v Speaker 2>change over time. I'm checked every six months. How do
<v Speaker 2>I find my way back? I am very upset with myself.
<v Speaker 2>It's like if I don't keep up with the organized
<v Speaker 2>way I started, I can't adjust. I broke the chain,
<v Speaker 2>and what's with the cream? I haven't done that in
<v Speaker 2>so long. I can't take black coffee? All right?
<v Speaker 1>Well, I'm sitting a giant virtual hug your way, Mirian.
<v Speaker 1>I'm sorry that you're struggling. And here's something that's really
<v Speaker 1>really important. You mentioned that eighteen six was extreme fasting,
<v Speaker 1>and it isn't unless you are a very very light
<v Speaker 1>eater in your window. And see, that's the part that
<v Speaker 1>we don't know. I can't say that that's not what's
<v Speaker 1>stressed out your body, because it could be, but only
<v Speaker 1>if you were also really restricting within your window. Okay,
<v Speaker 1>So for me, a six hour window is not even
<v Speaker 1>a little bit restrictive. I do better with five or
<v Speaker 1>even four, because I can eat a lot in a
<v Speaker 1>short period of time. But if you're somebody who in
<v Speaker 1>six hours can only eat a tiny little bit, because
<v Speaker 1>maybe you're used to dieting and you're a very restrained eater,
<v Speaker 1>it is possible that you were under eating within six hours,
<v Speaker 1>in which case eight hours might be better for you. But
<v Speaker 1>that doesn't sound like that's what's happened. It sounds like
<v Speaker 1>you were doing great with a six hour window, and
<v Speaker 1>then when you just increased it too, that threw it off,
<v Speaker 1>which meant you were no longer shifting into fat burning
<v Speaker 1>and you're no longer feeling your best. That makes me
<v Speaker 1>think you were not overrestricting in six hours, because if
<v Speaker 1>you were, eight would have made things better. But if
<v Speaker 1>eight made things worse, then that would indicate you're not
<v Speaker 1>shifting into fat burning. So here's let's go back to
<v Speaker 1>the hair falling out. You know, we say something stressful,
<v Speaker 1>and when we say stressful, as we might just think
<v Speaker 1>of like a death in the family, or you're something
<v Speaker 1>stressful happened with your job, But stress on your body
<v Speaker 1>can be something else entirely. Maybe you had a virus
<v Speaker 1>COVID was a stressful stress on the body. Like for example,
<v Speaker 1>after I had COVID in twenty twenty one, I had
<v Speaker 1>some hair falling out three months later. I already knew
<v Speaker 1>about the stress causing hair to fall out, illness, that
<v Speaker 1>sort of thing. So when I was having.
<v Speaker 2>It's not a coincidence that during COVID is when all
<v Speaker 2>these like hair supplements started being advertised everywhere.
<v Speaker 1>Yeah, because of that, I went when it was happening
<v Speaker 1>to me, it was, you know, early in twenty twenty two,
<v Speaker 1>and I counted back three months and I'm like, oh, yeah,
<v Speaker 1>that's when I had that really bad case of COVID,
<v Speaker 1>And so it all grew back in and then also
<v Speaker 1>when I was going through my very stressful summer this
<v Speaker 1>summer with the divorce and everything, I noticed three months
<v Speaker 1>after that my hair was falling out. Now I have
<v Speaker 1>a lot of really short pieces of a little short
<v Speaker 1>pieces of hair coming back in. So I don't want
<v Speaker 1>you to fasting unless you know you were overrestricting. And
<v Speaker 1>it really doesn't sound to me like you were just
<v Speaker 1>based on what you said, but really really think about that.
<v Speaker 1>So how do you find your way back? Is your question.
<v Speaker 1>First of all, you need to fully believe that a
<v Speaker 1>six hour window is not bad for you, because if
<v Speaker 1>you've got in the back of your head a six
<v Speaker 1>hour window is bad for me, then you're gonna be like, well,
<v Speaker 1>I already know it's bad for me. I might as
<v Speaker 1>well have the half and half. You know that twelve
<v Speaker 1>twelve is not working for you. You know that three
<v Speaker 1>thousand calories a day is not working for you. You
<v Speaker 1>know that what you're doing is not working. So this
<v Speaker 1>is where you have to dig in and find the
<v Speaker 1>discipline to just do it again. And I really do
<v Speaker 1>think that going through twenty eight day fast art day
<v Speaker 1>by day is a good idea. Pretend like you've never
<v Speaker 1>fasted before. I would pick the middle of the road option.
<v Speaker 1>I would not do rip off the band aid, get
<v Speaker 1>that half and half out. You can if you were
<v Speaker 1>having black coffee before, you can do it again. It's
<v Speaker 1>just that comfort thing. We like the comfort of it.
<v Speaker 1>But you can do this. If you did it before,
<v Speaker 1>you can do it again. And remember how great you
<v Speaker 1>felt like. I really think that if you had not
<v Speaker 1>had the hair issue, you would have just kept doing
<v Speaker 1>what you're doing.
<v Speaker 2>So you let that spook you.
<v Speaker 1>And again, anytime I've ever had hair issues, I know
<v Speaker 1>exactly why. It was. When I did keto, before I
<v Speaker 1>did fasting, my body didn't like it, when I had COVID,
<v Speaker 1>and then when I was getting divorced. Those are the
<v Speaker 1>three things each time I've had the hair loss, and
<v Speaker 1>each time it gets better.
<v Speaker 2>Go ahead, Yeah, And I was going to say too.
<v Speaker 2>She does say that she eats extremely healthy, all organic,
<v Speaker 2>no sugar, nothing, ultra process. She doesn't eat a lot
<v Speaker 2>of red meat. It's mainly going to be your lower calorie,
<v Speaker 2>low fat meats like fish and chicken. So the fact
<v Speaker 2>that she is training a lot, in fact, that's something
<v Speaker 2>I want to bring up. Mary. You say that you
<v Speaker 2>assistance train every other day and you ride a stationary
<v Speaker 2>bike doing alternate days of fifteen minutes and thirty minutes.
<v Speaker 2>You don't talk about rest days. And now, oh that's
<v Speaker 2>a good point. So if you are overtraining, you're not
<v Speaker 2>sleeping well. And then if you are potentially under eating
<v Speaker 2>just because you eat so healthy, then that could be
<v Speaker 2>perceived as stress on your body. So make sure while
<v Speaker 2>being active and working out and strength training is so
<v Speaker 2>so important, so is rest and so make sure you're
<v Speaker 2>taking some rest days in there, and make sure that
<v Speaker 2>you are practicing good sleep hygiene and working on continuing
<v Speaker 2>to work on your sleep because that is so important
<v Speaker 2>as well. And it seems like you may have a
<v Speaker 2>little all or nothing going on, like, well, if I
<v Speaker 2>can't do sixteen eight, forget it, I'm just gonna have
<v Speaker 2>cream in my coffee whatever. So if that sounds like
<v Speaker 2>you kind of really try to think about that and realize,
<v Speaker 2>you know that there's a middle ground. It doesn't have
<v Speaker 2>to be all or nothing right and good enough is
<v Speaker 2>good enough. And if you were losing weight on sixteen
<v Speaker 2>eight and that was working great for you, it was
<v Speaker 2>settle in there for a while, was it not?
<v Speaker 1>Sixteen eight was not no eighteen six was then she
<v Speaker 1>tried sixteen eight and that threw her off. It says
<v Speaker 1>I stopped the extreme fasting of eighteen six and tried
<v Speaker 1>sixteen eight. Well that changed just threw me off. Yeah,
<v Speaker 1>sixteen eight did not get it did not work.
<v Speaker 2>So I was reading that backwards. She started with sixteen
<v Speaker 2>wehen she did? She started and then went to eighteen six.
<v Speaker 2>Oh no, she started with eighteen six. Yes she did.
<v Speaker 1>That was the other person who started with sixteen eight.
<v Speaker 1>That was the earlier one.
<v Speaker 2>Yeah, that was my bad. So I think you're I
<v Speaker 2>think you're right. I think she was probably not shifting
<v Speaker 2>into when she made her window two hours long.
<v Speaker 1>Yeah. If making your window longer makes things worse, then
<v Speaker 1>it's probably because you're not getting into fat burning. If
<v Speaker 1>making your window a little longer makes everything better, then
<v Speaker 1>you were probably overrestricting. You needed a longer window. See
<v Speaker 1>that's the thing we go by, is this making it
<v Speaker 1>better or worse, and then we adjust. If a longer
<v Speaker 1>window makes things better, that's a good sign. If the
<v Speaker 1>longer window makes things worse, then that is not a
<v Speaker 1>good sign. So I really bet something happened for that
<v Speaker 1>hair loss that you're not recognizing again it could have
<v Speaker 1>been a virus.
<v Speaker 2>It could have been the flu. What if I get
<v Speaker 2>flues the virus?
<v Speaker 1>But you know what I'm saying it could you know,
<v Speaker 1>if you were sick, that could be it.
<v Speaker 2>Yep, all right, Well, before we get to the tweak
<v Speaker 2>of the week, I just want to take a minute
<v Speaker 2>to tell you about the one on one sessions I'm
<v Speaker 2>doing with fasters just like you, to help them enhance
<v Speaker 2>your tweak their fasting protocol in order to maximize the results. Often,
<v Speaker 2>having somebody neutral like me who can just evaluate what
<v Speaker 2>you're doing and or thinking can provide you with feedback
<v Speaker 2>and suggestions that you just can't see. Often that something
<v Speaker 2>small holding you back, and once we identify it, it
<v Speaker 2>can make a big difference. If this sounds like something
<v Speaker 2>you would like to invest in, please don't hesitate to
<v Speaker 2>reach out. I did want to let you know I'm
<v Speaker 2>going to be taking some time towards the end of
<v Speaker 2>April and beginning of May to do a little travel,
<v Speaker 2>and I'm already currently booked up through March, so don't delay.
<v Speaker 2>Let's get you scheduled. Visit the Lincoln Show notes or
<v Speaker 2>fast Feast repeat dot com slash coaching. Click the request
<v Speaker 2>for consultation button and a form will open with all
<v Speaker 2>the details you need to get started.
<v Speaker 1>And I'm gonna just say people are in the community
<v Speaker 1>are raving about Cherry's coaching. If you think it might
<v Speaker 1>be something that would help you, it probably would. You know,
<v Speaker 1>sometimes you need more than group support. You need one
<v Speaker 1>on one.
<v Speaker 2>You need somebody who's gonna say tough things to you.
<v Speaker 1>And that is Sherry, which is why I love her
<v Speaker 1>so much.
<v Speaker 2>Yeah, I mean, Cherry's not.
<v Speaker 1>Gonna just, you know, tell you what you want to hear,
<v Speaker 1>and that is what you want in a friend and
<v Speaker 1>in a coach.
<v Speaker 2>And even with people in the community. You know, Now
<v Speaker 2>I help people in the community all day long, but
<v Speaker 2>there are people in the community having a one on
<v Speaker 2>one session where we are talking face to face over
<v Speaker 2>the computer and I can really dig in and I
<v Speaker 2>can do a thorough assessment, really can provide me with
<v Speaker 2>information that you may not think to provide, you know,
<v Speaker 2>when you're in the community. Even so, you know, I
<v Speaker 2>have a process that I use. It's working great, and
<v Speaker 2>I'm always thrilled when people send me their little victories
<v Speaker 2>or they post in the community that my coaching was helpful.
<v Speaker 2>That's very satisfying to hear that I'm making a difference.
<v Speaker 2>So I would love to help you too.
<v Speaker 1>And now it's time for our tweak of the week.
<v Speaker 1>You know, I always say tweak it till it's easy.
<v Speaker 1>But the tweak that works for me might not be
<v Speaker 1>the one that works for you. And that's why it's
<v Speaker 1>super helpful to hear how other intermittent fasters are making
<v Speaker 1>intermittent fasting work for them. This is from Rachel and Cincinnati.
<v Speaker 1>Sometimes closing our eating windows can be a real challenge.
<v Speaker 1>I love my ADF schedule, but I've been struggling in
<v Speaker 1>the evenings, fighting off old habits of night time. I'm
<v Speaker 1>snacking after my third upday meal. I've discovered this is
<v Speaker 1>where a simple timer on my smart watch or fasting
<v Speaker 1>app timer is helpful. Something about pushing that button on
<v Speaker 1>the app starting the timer makes the end of my
<v Speaker 1>window feel more real and firm. Pushing the button feels
<v Speaker 1>like I slammed and locked the window shut and moving
<v Speaker 1>into my healing fasting time. Having that image in my
<v Speaker 1>mind makes it easier to shut down that snacking food noise.
<v Speaker 1>I've also been working towards eating meals only and not
<v Speaker 1>snacking between nutritious, satisfying meals. I've used the timer tactic
<v Speaker 1>as a way to set boundaries on my mini windows
<v Speaker 1>to once again shut down the snacking noise. I wasn't
<v Speaker 1>a huge fan of fasting apps or timers to track
<v Speaker 1>the length of my fasting and eating windows, but using
<v Speaker 1>it as a visual way to firmly establish closing my
<v Speaker 1>window has been a huge help fighting window creep. And
<v Speaker 1>I think that's great. You know, if we look back
<v Speaker 1>to prior to this modern time, people just ate distinct
<v Speaker 1>meals and snacking was not something we did. The more
<v Speaker 1>of a snacking culture we have developed, the more we
<v Speaker 1>can see the obesity problem and all the metabolic problems.
<v Speaker 1>And we're not supposed to be eating frequently all around
<v Speaker 1>the clock. So I think that even on an upday,
<v Speaker 1>having three distinct meals rather than grazing your way through
<v Speaker 1>the whole day is a great strategy for a lot
<v Speaker 1>of people. And having that Okay, now I'm done, even
<v Speaker 1>though it's my upday, I'm stopping after this third meal
<v Speaker 1>and I'm shutting it down, right yep.
<v Speaker 2>And everybody has a smartphone these days, right.
<v Speaker 1>Yeah, except for my mother.
<v Speaker 2>Well, I do know a few people who still have
<v Speaker 2>flip phone a mother, But you have both a timer
<v Speaker 2>and a stopwatch on your phone, So it could be
<v Speaker 2>as simple as starting the stopwatch right and using that,
<v Speaker 2>or setting a timer for five hours if that's your
<v Speaker 2>goal or whatever.
<v Speaker 1>It doesn't have to be a fancy app exactly. Fun fact,
<v Speaker 1>my mother has never had an email edent.
<v Speaker 2>How is that possible?
<v Speaker 1>She's never had a computer. She's turning eighty this year,
<v Speaker 1>and she has a flip phone. She has a flip phone.
<v Speaker 1>She has never sent me a text. She doesn't have
<v Speaker 1>a text. She I don't text her. She does never
<v Speaker 1>had a computer or an email address. I mean, I know,
<v Speaker 1>I love to.
<v Speaker 2>See my older patients. Let's just say, my elderly patients
<v Speaker 2>who have smartphones and know how to use them right.
<v Speaker 2>And they'll ask me questions and they'll say, let me
<v Speaker 2>look at let me look that up. Right. And my
<v Speaker 2>father in law, he's seventy I don't even know how
<v Speaker 2>old he is, seventy four I think this year he says,
<v Speaker 2>let me google that up. Uh huh. The whole family
<v Speaker 2>makes fun of him. Well, they google that up. Yeah, hilarious.
<v Speaker 2>I don't even know how you have a five dred
<v Speaker 2>year old man the other day and he told me
<v Speaker 2>that he still walks two miles a day and he
<v Speaker 2>listens to podcasts on his I love it. That's all.
<v Speaker 2>I love you love it. Yeah.
<v Speaker 1>Like when my mother was flying to visit in twenty
<v Speaker 1>twenty four, I guess she had to go get like
<v Speaker 1>the paper tickets. She didn't have a.
<v Speaker 2>She can't do anything. Isn't that weird to think about?
<v Speaker 2>I would feel so crippled if I did not have
<v Speaker 2>I know, I know phone. Yeah all right. Well, we
<v Speaker 2>love to leave you with inspirational motivational quotes to get
<v Speaker 2>you through the week, and this week we have an
<v Speaker 2>acrostic from Michelle. She wrote, here's a little play on
<v Speaker 2>Monday motivation that I came up with using Monday as
<v Speaker 2>a reminder of what keeps me grounded and moving forward
<v Speaker 2>on this journey. M mindset first, showing up with intention,
<v Speaker 2>knowing this journey starts with how I think and what
<v Speaker 2>I believe I deserve. Oh owning my health intermitten fasting
<v Speaker 2>is a tool that helps me stay disciplined, balanced, and
<v Speaker 2>in control of my wellness. In nourishing with purpose, choosing foods,
<v Speaker 2>habits and routines that fuel my body, mind and long
<v Speaker 2>term goals. D driven by my why. Remembering the deeper
<v Speaker 2>reasons I started, such as longevity, strength, confidence and self care.
<v Speaker 2>A anchored in community, encouragement, shared experiences, and accountability remind
<v Speaker 2>me I'm never doing this alone. Why yielding to growth,
<v Speaker 2>giving myself grace, staying consistent, and trusting that small daily
<v Speaker 2>choices create lasting transformation. I love that. I love that.
<v Speaker 2>I love all of Michelle's across sticks. Yes, she does
<v Speaker 2>a great job with them. Michelle is a member of
<v Speaker 2>the DDA community and she's a very active part of
<v Speaker 2>the community. She posts sometimes twice a day. She does,
<v Speaker 2>and it's a beautiful soul.
<v Speaker 1>Yep, thanks so much for listening today. We would love
<v Speaker 1>to 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 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 Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<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.
<v Speaker 2>Until next week, Thanks for listening. This podcast was edited
<v Speaker 2>by Resonate Recordings.