Episode 95: Increased Protein Needs As We Age, IF For Brain Health, 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 Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat, Intermittent Fasting for Life Podcast.
<v Speaker 2>How are you doing Today's Sherry, I'm doing wonderful. How
<v Speaker 2>are you? I'm good?
<v Speaker 1>Well, I have a big life change. You know about it,
<v Speaker 1>but I know about it.
<v Speaker 2>You know about it.
<v Speaker 1>But we just had a very busy weekend because Chad
<v Speaker 1>has relocated to North Augusta he that everybody's going, what what? Yeah,
<v Speaker 1>he hated it here, Sherry knows it. He the minute
<v Speaker 1>we moved here to the beach, he was like, I
<v Speaker 1>hated it here. He missed the peace in quiet, he
<v Speaker 1>missed familiarity, he missed family members. So we've been trying
<v Speaker 1>to figure out the whole, all this moving around and
<v Speaker 1>all the crazy things that we've done since we've been here.
<v Speaker 1>Has been trying to find a place where Chad felt comfortable.
<v Speaker 1>And you know, when we moved last summer into the
<v Speaker 1>bigger house, we thought we had found it, but no,
<v Speaker 1>he still he didn't like that house. It was just
<v Speaker 1>a little too noisy. Surfside is a place, and apparently
<v Speaker 1>it's also too close to the airport because.
<v Speaker 2>I mean, you know the flight path.
<v Speaker 1>Anyway, there was no peace in quiet to be found,
<v Speaker 1>and Chad's like, I just can't, I can't. So we
<v Speaker 1>started looking for a place that would be peaceful and quiet,
<v Speaker 1>and we found something for him. We got him moved there.
<v Speaker 1>He's there with Ringo and we're going to go back
<v Speaker 1>and forth. We've already talked on the phone five times today.
<v Speaker 1>So all right, at least okay?
<v Speaker 2>So well, he had first ring to a new house new. Yeah.
<v Speaker 1>Like the first thing he sent me was a picture
<v Speaker 1>of the cardinal in the yard and the male and
<v Speaker 1>the female cardinal. And Ringo's been outside and he rolled
<v Speaker 1>in the dirt and so and he's just like, he's
<v Speaker 1>like five miles from my sister and he loves to
<v Speaker 1>hang out with my brother in law, my sister's husband.
<v Speaker 2>So he's got a cousin thereby, right.
<v Speaker 1>Oh, he's got a cousin and all of his family
<v Speaker 1>and yeah, you know, my family, that's just our home.
<v Speaker 1>It's our home base. And so you know, there's no
<v Speaker 1>place like home, I guess. And it's actually a thing.
<v Speaker 1>Living apart together is a thing. I didn't know it was,
<v Speaker 1>but apparently people are doing it and staying there. We're
<v Speaker 1>not getting divorced, we're not separated.
<v Speaker 2>We're not you know, Dolly Parton did it for fifteen
<v Speaker 2>years and her she was very happy that way.
<v Speaker 1>And Chad's got a relative that lives like she and
<v Speaker 1>her husband live in two houses on the same street.
<v Speaker 1>All right, yeah, well, and it works for them. That's
<v Speaker 1>how they've always lived. But you know, we just aren't
<v Speaker 1>going to be in the same house every day. But
<v Speaker 1>we're going to still see each other, and it's a
<v Speaker 1>good place to go for if I ne to evacuate
<v Speaker 1>from the hurricane, right and you know, we'll be there
<v Speaker 1>for holidays with fat instead of having to go back
<v Speaker 1>and forth. We'll have our own home base. But he's
<v Speaker 1>going to be there most of the time. I'm going
<v Speaker 1>to be here most of the time. But we're making
<v Speaker 1>the effort to go, you know, weekends see each other.
<v Speaker 2>So bottom line is you both deserve to thrive and
<v Speaker 2>be happy. Yeah, and you're doing that beautifully in surfside.
<v Speaker 2>And you know he wasn't thriving. So Noll loves it here.
<v Speaker 2>Will is here.
<v Speaker 1>He moved here with us. He has a house that
<v Speaker 1>he lives in. He's got a job, he works at
<v Speaker 1>Ocean Lakes and he does He's very stable right now.
<v Speaker 1>He's stable, he's doing well.
<v Speaker 2>He's got his routine. I think it's wonderful.
<v Speaker 1>I didn't want to move back to Augusta and he
<v Speaker 1>did not want to stay here, so we're like, we
<v Speaker 1>got to figure this out. So we've been talking it
<v Speaker 1>through and figuring out like since we moved here time,
<v Speaker 1>it has been a long time coming. But anyway, so.
<v Speaker 2>Well, I'm happy for you, and it was a very
<v Speaker 2>busy weekend. I'm happy for him because there's no worse feeling.
<v Speaker 2>And I can say this after feeling this way for
<v Speaker 2>years in my first marriage. There's no worse feeling than
<v Speaker 2>to feel stuck, yeah, and not have the ability to
<v Speaker 2>get unstuck and thrive. And so if he's felt like that.
<v Speaker 1>And then we moved into the new house and immediately
<v Speaker 1>he realized it was not quiet the planes And I
<v Speaker 1>mean it says all the time, Yeah, it's plains all
<v Speaker 1>the time.
<v Speaker 2>They don't bother You do hear them? Even I don't
<v Speaker 2>even notice them. Yeah. See that's the way I am.
<v Speaker 2>Things like that would not bod.
<v Speaker 1>I don't notice them at all. No, I don't even
<v Speaker 1>hear them. And you're like, I can't believe you can't
<v Speaker 1>hear that. I'm like, I don't even notice that. She's
<v Speaker 1>an ambient sound. My mind doesn't focus on it. Yeah.
<v Speaker 1>So anyway, we tried to find somewhere that's not under
<v Speaker 1>a flight path.
<v Speaker 2>I think we did. I think we did. I hope
<v Speaker 2>it all works out wonderful for you and that you
<v Speaker 2>guys both get to live your best life.
<v Speaker 1>And maybe eventually I'll get tired of being at the beach,
<v Speaker 1>and who knows it.
<v Speaker 2>You know, we got a lot of life left in us.
<v Speaker 2>That's right. That's a great thing about life. You can
<v Speaker 2>just make decisions and flip on a dime if you
<v Speaker 2>decide to.
<v Speaker 1>You know, it's not a bad drive. I was doing
<v Speaker 1>it when we lived in Augusta and had the beach house.
<v Speaker 1>I was making the drive to go to the beach
<v Speaker 1>and come back. So it's not a bad drive at all.
<v Speaker 2>And where he's at, he's actually probably what twenty minutes
<v Speaker 2>closer to it's where you live.
<v Speaker 1>He's in South Carolina. People get so confused by North Augusta.
<v Speaker 1>North is South Carolina. Augusta is Georgia. It's just over
<v Speaker 1>the river. So you know we're in the same state
<v Speaker 1>and both in South Carolina.
<v Speaker 2>Well at least they named them different things. Yeah, in
<v Speaker 2>North Augusta and I grew up in the Kansas City area.
<v Speaker 2>I didn't grow up in Kansas City. But there's kans City, Kansas,
<v Speaker 2>and there's Kansas City, Missouri. Oh is it right across
<v Speaker 2>from each other? Yeah, they touch. Okay, the state line
<v Speaker 2>divides them. And to make it even more confusing, there's
<v Speaker 2>north Kansas City, Missouri. Oh my god. So when people
<v Speaker 2>ask me where I'm from, I always just say Kansas
<v Speaker 2>City because I grew up in the greater metropolitan area
<v Speaker 2>of Kansas City, and the Eric always says Kansas. And
<v Speaker 2>to me, there's like Kansas City and then there's Kansas
<v Speaker 2>like the flowery difference, and yeah, it is very different
<v Speaker 2>to me having lived there. And so he's always like,
<v Speaker 2>she's from Kansas and I'm like, just say Kansas City.
<v Speaker 1>But you were in Kansas City and Kansas not Kansas City, Missouri.
<v Speaker 2>Well, now I was in Overland Park, Kansas, Oh, which
<v Speaker 2>is just a suburb. Yeah yeah, so yeah, just so,
<v Speaker 2>and so nobody knows. I mean a lot of people
<v Speaker 2>know we're Open Park, Kansas that's a big place, but
<v Speaker 2>build Sprint Center campus used to be there and whatever.
<v Speaker 2>But in his world, Kansas City is where sports teams are, right,
<v Speaker 2>and they're all in Kansas City, Missouri currently. Yeah.
<v Speaker 1>I didn't know there was a Kansas City, Kansas, So
<v Speaker 1>so yeah there is.
<v Speaker 2>And so for him, he's like, no, but you didn't
<v Speaker 2>grow up in Kansas City because you didn't grow up
<v Speaker 2>where the you know, sports teams are and you grew
<v Speaker 2>up in Kansas and they're in Missouri, and I'm just like, okay,
<v Speaker 2>whatever or makes it easier for you, honey.
<v Speaker 1>But well, I get it because it's a metro area
<v Speaker 1>that is straddles the state line.
<v Speaker 2>It's kind of like Atlanta, and you know, you've got
<v Speaker 2>Marietta and Alpharetta and all that. You know, that's all
<v Speaker 2>you say it like Atlanta, but you just say I
<v Speaker 2>live in Atlanta, you know.
<v Speaker 1>Yeah, Well, just like you know, if people ask where
<v Speaker 1>I am and if I said Myrtle Beach, I don't
<v Speaker 1>live in Myrtle Beach.
<v Speaker 2>Right exactly. Yeah, Well, all right, I'm excited for you,
<v Speaker 2>and I'm also excited for Malia, who's sent in our
<v Speaker 2>weekly celebration this week, Malia wrote, not weighing myself for
<v Speaker 2>a year three hundred and seventy one days, to be exact,
<v Speaker 2>wasn't a deliberate choice. It was simply the byproduct of
<v Speaker 2>a different decision extended travel. There was no dramatic farewell
<v Speaker 2>to my scale. I didn't hide it in a cupboard,
<v Speaker 2>toss it in the trash, or stash it on an
<v Speaker 2>unreachable shelf. We left home, embarked on our journey and
<v Speaker 2>never encountered a scale, and the many accommodations we rented
<v Speaker 2>across several continents and countries that in itself might say
<v Speaker 2>something about North America's obsession with weight over health. Now
<v Speaker 2>that in the truth, Yeah, yeah. While we stayed in
<v Speaker 2>places where a scale wouldn't be expected, like hotel rooms,
<v Speaker 2>we also spent time in countless private accommodations. Some were modest,
<v Speaker 2>while others had every amenity you could imagine, yet not
<v Speaker 2>one had a scale. Our year of traveling taught my
<v Speaker 2>family so much, while also reaffirming lessons we'd already begun
<v Speaker 2>to learn. When it came to my relationship with the
<v Speaker 2>scale and fasting, it taught me the value of pausing,
<v Speaker 2>breathing deeply, and just moving forward. Without the scale, there
<v Speaker 2>was no daily scoreboard announcing whether I was succeeding or failing.
<v Speaker 2>We simply adapted to wherever we were, embracing local ways
<v Speaker 2>of living, often which involved movement, eating, and resting in
<v Speaker 2>a more intuitive, natural rhythm. These became effortless extensions of
<v Speaker 2>our daily lives rather than meticulously planned routines. It wasn't
<v Speaker 2>easy to lean into this folly. Are in great habits
<v Speaker 2>and ways of navigating the world don't disappear overnight, But
<v Speaker 2>with each new city, community, country, and continent came fresh realizations.
<v Speaker 2>It felt like taking a long, liberating inhalation, the kind
<v Speaker 2>so often stifled when life is tangled with career, family,
<v Speaker 2>and commitments. The ever present negative dialogue in my head
<v Speaker 2>about my weight and body, which had been a constant
<v Speaker 2>companion for as long as I could remember, began to quiet.
<v Speaker 2>At times, it even fell silence. During this period, I
<v Speaker 2>fasted every single day. Ask me what met that I followed,
<v Speaker 2>and my answer would be all of them and none
<v Speaker 2>of them. I stopped using fasting apps and frequently changed
<v Speaker 2>my approach. Eightf twenty four, O mad, T mad? How
<v Speaker 2>you want to call it? Two meals a day? I
<v Speaker 2>would say, too mad, every variation in between. I learned
<v Speaker 2>to listen to my body and began asking it questions.
<v Speaker 2>When I was patient enough to listen closely, my body
<v Speaker 2>always responded, today is a down day. I need more greens.
<v Speaker 2>You're not drinking enough water. I need a big, full
<v Speaker 2>up day. After we returned home, the scale eventually found
<v Speaker 2>its way back into my life. It took a couple
<v Speaker 2>of weeks to rediscover it. Many of our belongings were
<v Speaker 2>packed away as friends had rented our home during part
<v Speaker 2>of our absence. Then it took a few more days
<v Speaker 2>to remember to charge it. Finally I stepped on it
<v Speaker 2>and something remarkable happened. My only reaction was huh. For
<v Speaker 2>the first time ever, the number elicited neither disappointment nor excitement.
<v Speaker 2>It was simply a data point. Since then, I've continued
<v Speaker 2>to weigh myself. Each time my reaction remains the same.
<v Speaker 2>The number is just information, a single data point for
<v Speaker 2>the spreadsheet I started. It neither makes nor breaks my day. Instead,
<v Speaker 2>it sparks curiosity and serves as a tool to help
<v Speaker 2>me listen more closely to my intuition. The data doesn't
<v Speaker 2>drive me to manipulate my habits. I note it, accept it,
<v Speaker 2>and move on, and never do I weigh myself more
<v Speaker 2>than once in the morning. I've always been a turtle
<v Speaker 2>when it comes to weight loss, slow but steady. When
<v Speaker 2>we got home, I took progress photos, which was February sixteenth,
<v Speaker 2>in this same spot with the same angles and lighting
<v Speaker 2>for my own reference. The scale reported a loss of
<v Speaker 2>eight point eight nine kilograms or nineteen point six pounds,
<v Speaker 2>which I trust is accurate, but it feels like so
<v Speaker 2>much more. So I'll continue moving forward at my own
<v Speaker 2>pace like any self respecting turtle. Eventually I'll cross that
<v Speaker 2>imaginary finish line, and my outside will catch up to
<v Speaker 2>all the work and change that are happening on the inside,
<v Speaker 2>and I won't forget the real victory lies and the
<v Speaker 2>mental progress I made during my year away from the scale.
<v Speaker 2>I love that. I love that so much when I
<v Speaker 2>read it. Yeah, and it really is true. And I've
<v Speaker 2>said this before. The number on the scale is simply data, right.
<v Speaker 2>We have been taught or we have learned I'm not
<v Speaker 2>sure which it is to associate value worth success with
<v Speaker 2>the number on the scale. It's just not true if
<v Speaker 2>you're a scientist looking at that. It's like she said,
<v Speaker 2>it's just a data point, that's all it is. And
<v Speaker 2>I do think that we are very weight obsessed here
<v Speaker 2>in the United States. And you know, we see this
<v Speaker 2>all the time when people are getting to their maintenance weight,
<v Speaker 2>and you know, they get so frustrated and they're like,
<v Speaker 2>but I once weighed ten pounds less, I want to
<v Speaker 2>weigh ten pounds less. But when you really start talking
<v Speaker 2>to them, you find out they're in smaller genes than
<v Speaker 2>they were ten pounds less ten years ago, and you
<v Speaker 2>know that they're really happy with their body, but their
<v Speaker 2>success is just tied to that number. And so I
<v Speaker 2>would encourage everyone to really stop. Yes, the scale is data,
<v Speaker 2>and it's good data. It really helps us see you
<v Speaker 2>know what's changing, what's not changing is our protocol working
<v Speaker 2>for us. But it's not the only data you need.
<v Speaker 2>You need pictures, you need some measurements, and a lot
<v Speaker 2>of times when the scale isn't moving, there are other
<v Speaker 2>things happening, whether it's inside or it's outside. So really, yeah,
<v Speaker 2>if you can work, if you're one that's really tied
<v Speaker 2>to emotion with that scale, really work to try to
<v Speaker 2>disassociate it from it.
<v Speaker 1>Yeah, that's why I threw my scale away because I
<v Speaker 1>was in maintenance and it started to give me like
<v Speaker 1>anxiety about seeing the number.
<v Speaker 2>If it was up, I'd be like, oh my god,
<v Speaker 2>I'm regaining all the weight. You know.
<v Speaker 1>One day I would think that and it streussed me
<v Speaker 1>out and I was like, well, I need to like
<v Speaker 1>do a long or fast or something like that. This
<v Speaker 1>is crazy, and so I needed to stop weighing. But
<v Speaker 1>you know, I haven't seen my weight since twenty sixteen.
<v Speaker 1>I mean no, twenty seventeen.
<v Speaker 2>I saw something the day. It was not in a
<v Speaker 2>fasting community. It was in some other community. I don't
<v Speaker 2>even know where I was. I still spend some time
<v Speaker 2>on Facebook. I still have the Life Lessons community Facebook page,
<v Speaker 2>so I get they show you random stuff like, oh,
<v Speaker 2>you're into health and fitness and blah blah blah. So
<v Speaker 2>they just show you random posts from other groups that
<v Speaker 2>are not private and whatever. And somebody had said that
<v Speaker 2>they were doing a program with a nutritionist and that
<v Speaker 2>they were, you know, hitting their macros every single day,
<v Speaker 2>but that once a week they were told that they
<v Speaker 2>were to never count a macro, don't get on the scale,
<v Speaker 2>blah blah blah blah, just listen to their body, eat
<v Speaker 2>just so tidy. Eat whatever they'd been craving that week
<v Speaker 2>that you know, didn't fit in with their goals, and
<v Speaker 2>that they'd done it for the last three weeks, and
<v Speaker 2>that every day afterwards they gained four pounds and they
<v Speaker 2>didn't think that their nutrition is do what they're talking about.
<v Speaker 2>It's so bad. I wanted to jump in and be like,
<v Speaker 2>but it's so hard because four pounds every night. But
<v Speaker 2>I'm like, no, cherry walk away keeps crying. I know,
<v Speaker 2>I know. Like, what's so funny is same thing.
<v Speaker 1>People will be in the community and they'll make a
<v Speaker 1>post and they'll say, every time I eat rice, I
<v Speaker 1>gain four pounds.
<v Speaker 2>Does that mean rice doesn't work for me? No? Yea.
<v Speaker 1>If someone is following a very low carb way of eating,
<v Speaker 1>for example, and then they eat carbs, you will immediately
<v Speaker 1>pop on water weight because carbohydrate carbohydrates make us retain
<v Speaker 1>water because we need more fluid to process the carbs.
<v Speaker 2>Whenever I used to do a low carb.
<v Speaker 1>Back in the day, never worked for me, but I
<v Speaker 1>would immediately lose four pounds. Four that was the number immediately,
<v Speaker 1>four apparently the amount and also glycogen stores come with
<v Speaker 1>increased water weight. But as soon as I would deplete
<v Speaker 1>that glic agendas, four pounds would be gone. And then
<v Speaker 1>in about a week or two, when I got sick
<v Speaker 1>of the low carb diet, because that happened pretty quick,
<v Speaker 1>or if I had one cheat meal or whatever, I
<v Speaker 1>would get back on the scale. There are those four pounds,
<v Speaker 1>they're back. So four pounds is my glycogen water weight
<v Speaker 1>fluctuation number.
<v Speaker 2>Four. I didn't understand that then, right, well, And I
<v Speaker 2>feel like we would hear that a lot back when
<v Speaker 2>we had the Facebook community, a lot of people came
<v Speaker 2>to fasting from low carb right, Like it was sort
<v Speaker 2>of a natural progression where they're like, oh, I can
<v Speaker 2>get into katosis with fasting and I don't have to
<v Speaker 2>eat a limited diet. And so they'll come on board,
<v Speaker 2>they'll start fasting, and then you know, when things are
<v Speaker 2>trucking along good, then they start to trust fasting. Then
<v Speaker 2>they're like, okay, well I'm going to start to reincorporate carbohydrates.
<v Speaker 2>And then they would come back and they'd be like, okay,
<v Speaker 2>last week was the last week I started introducing carbs,
<v Speaker 2>and the scale went up four pounds. Right, We're like,
<v Speaker 2>hang in there, because it's gonna balance back out again.
<v Speaker 1>Right when you reintroduce carbs, or if you don't normally
<v Speaker 1>eat starchy carbs and you eat a bunch of them,
<v Speaker 1>that is not your body telling you that that doesn't
<v Speaker 1>work for you. It is the natural waterweight fluctuation that
<v Speaker 1>comes along with carbohydrates, and you'll you'll get a new
<v Speaker 1>baseline and then you'll you'll go down from there. So
<v Speaker 1>it's just it's very important lesson to understand, all right,
<v Speaker 1>So we have a question from a listener. This question
<v Speaker 1>is from Martha in New Jersey. She said, thank you
<v Speaker 1>for answering my questions on my first submission six months ago.
<v Speaker 1>I'm back with more questions. I'm sixty one and my
<v Speaker 1>weight has been in maintenance mode for many years, one
<v Speaker 1>hundred and twenty nine to one hundred and thirty three pounds.
<v Speaker 1>I'm five foot one inch tall postmenopause. I've been intermittent
<v Speaker 1>fasting thanks to your book and podcast since October twenty
<v Speaker 1>third of twenty twenty four. The scale is not showing
<v Speaker 1>any victory. However, I have gotten used to fasting. I
<v Speaker 1>open my eating window at eleven fifteen and close it
<v Speaker 1>at six. Some Tuesdays, due to work schedule, I open
<v Speaker 1>my window at three and close it at six thirty.
<v Speaker 1>It's not easy, but I do it. I would like
<v Speaker 1>to see more results. My clothes still fit the same.
<v Speaker 1>I do not want to give up. I continue to
<v Speaker 1>strength train. I do the elliptical fifteen to thirty minutes
<v Speaker 1>three times a week, walk the treadmill four times a week,
<v Speaker 1>work out daily, stretch daily, my meals consist of ground turkey,
<v Speaker 1>simply made, steamed broccoli, sweet potatoes, apples, blueberries.
<v Speaker 2>Most days a gallon of water, and that.
<v Speaker 1>Is a lot of water, Martha, I would be cautious
<v Speaker 1>if you're drinking that much water in the don't drink
<v Speaker 1>too much in the fasted state. I just want to
<v Speaker 1>pop that in there, because we don't need as much
<v Speaker 1>water when we're fasting, because water is something we need
<v Speaker 1>to process our food. I just wanted to put that
<v Speaker 1>in there, fish, salmon, et cetera. By the way, people
<v Speaker 1>listening might think that sounds crazy because for some reason,
<v Speaker 1>the current marketing is the more water you can drink,
<v Speaker 1>the better. Like she probably said, she drinks a gallon
<v Speaker 1>of water because she thinks that she's supposed to you
<v Speaker 1>that it's going to help her lose weight more quickly,
<v Speaker 1>and that's not true.
<v Speaker 2>So anyway, can absolutely flesh out your electrites. I was
<v Speaker 2>really happy when you were saying that. I noticed what
<v Speaker 2>she eats, though, and she eats foods that are full
<v Speaker 2>naturally of electrolytes. Lots of potassium and magnesium happening in
<v Speaker 2>her food choices, which is probably saving her from feeling
<v Speaker 2>the effects of over consumption of water.
<v Speaker 1>Yep, but I would scale back on that water, Martha,
<v Speaker 1>just because we don't need to force water.
<v Speaker 2>We don't.
<v Speaker 1>There's a video that I share in the community when
<v Speaker 1>anybody asks about water, and it's a doctor who's analyzing
<v Speaker 1>the origin of eight glasses of water a day, which
<v Speaker 1>is then turned into drink a gallon a day, or
<v Speaker 1>drink as much as you can, or like I see
<v Speaker 1>people with these photos of these giant water jugs that
<v Speaker 1>they are like, I drink this much every day, and
<v Speaker 1>for some reason we think that we should.
<v Speaker 2>Well, eight glasses of water today is eight eight ounce
<v Speaker 2>glasses of water, right, so that's half a gallon? Yeah,
<v Speaker 2>so yeah, I don't know. I certainly don't drink that much, right,
<v Speaker 2>And you know other fluids count too. Yeah, that's true.
<v Speaker 2>And people also tea. That's not true. Coffee.
<v Speaker 1>They're like, I do that coffee dehydrates you. I'm like, well, okay,
<v Speaker 1>so maybe coffee has a slight dehydrating effect, but you're
<v Speaker 1>not effect diuretic effect, but it's not more than the
<v Speaker 1>amount of the fluid. Like you're not going to be
<v Speaker 1>negative when you're done, right, Like if you drink one
<v Speaker 1>cup of coffee.
<v Speaker 2>It's not going to make you lose more than one
<v Speaker 2>cup of water, right, And I've also read that your
<v Speaker 2>body adapts to that too. So if you wake up
<v Speaker 2>and you drink two cups of coffee every morning, your
<v Speaker 2>body stops treating that as a diuretic because it's just
<v Speaker 2>something that's to it, it's used to it adapts to
<v Speaker 2>it as our bodies do.
<v Speaker 1>All right, So let's I'll go back to Martha. She said,
<v Speaker 1>I still find myself weighing my food and counting macros.
<v Speaker 1>I'm afraid if I don't count macros that I do
<v Speaker 1>not know how much protein I'm eating. I eat around
<v Speaker 1>one hundred and thirty grams of protein in those days.
<v Speaker 1>Any suggestions. Thank you so much for everything you with us.
<v Speaker 1>I just finished listening to episode eighty six and it
<v Speaker 1>hit home.
<v Speaker 2>Okay, so, Martha, a couple of things. Number One, you
<v Speaker 2>said you've been in maintenance mode for many years. So
<v Speaker 2>I'm a little confused when I was reading your post,
<v Speaker 2>because you said you're a maintenance mode and you have
<v Speaker 2>been for many years, and so I was like, okay, great,
<v Speaker 2>she's fasting for health. But then as I read it,
<v Speaker 2>sounds like you're disappointed that you're not losing weight or
<v Speaker 2>seeing a change in the way your clothes fits. So
<v Speaker 2>I'm not really sure what your goals are. You know
<v Speaker 2>is your goal weight loss, is your goal to tone
<v Speaker 2>your body up, which you are exercising, and you are
<v Speaker 2>doing some strength training. It looks like walking on the
<v Speaker 2>treadmill stretching, so you're doing great things for your body.
<v Speaker 2>You do have. It looks like most days around a
<v Speaker 2>seven hour window. You made me math there, Math does
<v Speaker 2>not share a strong points. So we often see that
<v Speaker 2>a lot of people don't see weight loss with fat
<v Speaker 2>burning until they shift to a little bit shorter eating
<v Speaker 2>window to provide their body more time in the facet state,
<v Speaker 2>more time in katosis to kind of burn your own
<v Speaker 2>body fat. So if you wanted to make a tweak,
<v Speaker 2>the only thing I would suggest doing is shortening that
<v Speaker 2>window up a little bit. And it doesn't have to
<v Speaker 2>be dramatic. I mean you could start by doing noon
<v Speaker 2>to six and see how you feel if that makes
<v Speaker 2>a little difference. But my biggest thing, Oh and then
<v Speaker 2>I also want to share I ran you through the
<v Speaker 2>smart BMI and you are smack dab in the middle
<v Speaker 2>of the green healthy zone. And so you know, if
<v Speaker 2>you never lost another pound, you are at a healthy
<v Speaker 2>weight for your body, at your age, height, sex, You're
<v Speaker 2>doing great. So again, I guess it's time to determine,
<v Speaker 2>like what are your goals? Your food intake is great.
<v Speaker 2>What I do want to talk to you about is
<v Speaker 2>your protein intake. There's so many misconceptions on protein intake.
<v Speaker 2>If you lik with water is getting more and more
<v Speaker 2>excessive right well, and a lot of it comes down
<v Speaker 2>to interpretation, and we hear so many different things. Now
<v Speaker 2>there is growing evidence that as we age, we do
<v Speaker 2>not process protein as efficiently and that our bodies can't
<v Speaker 2>use it as efficiently. Our bodies need more amino acids.
<v Speaker 2>And so the current research, and I have studied protein
<v Speaker 2>extensively over the last six months, is that over the
<v Speaker 2>age of sixty sixty five, they are asking people to
<v Speaker 2>increase their protein intake, and that is to help prevent sarcopenia,
<v Speaker 2>muscle wasting, to help protect your bones. But there's also
<v Speaker 2>a threshold where if you eat too much protein, it
<v Speaker 2>can have the negative effect and also it can turn
<v Speaker 2>into fat. It'll be stored as extra Exactly, so even
<v Speaker 2>if you hit the maximum and let me also just
<v Speaker 2>throw this out there. This is something that thing's in
<v Speaker 2>very important. People misinterpret kilograms for pounds, so they read
<v Speaker 2>the so many kilograms per grams per per grams per
<v Speaker 2>kilo I mean, And if you're doing grams per kilo,
<v Speaker 2>you need to take your weight and divide it by
<v Speaker 2>two point two to find out what your masses and kilograms,
<v Speaker 2>or use a conversion calculator, because I see people who
<v Speaker 2>weigh one hundred and forty pounds and they're like, how
<v Speaker 2>am I going to eat one hundred and forty grams
<v Speaker 2>of protein? You don't have to.
<v Speaker 1>There are people saying a gram per pound sherry, There are.
<v Speaker 2>People saying it. Over the age of sixty. They are
<v Speaker 2>now saying, well, I'll just tell you Stanford's Longevity Medicine Department.
<v Speaker 2>They have a guide for protein needs as we age,
<v Speaker 2>and I have included a link in show notes for that.
<v Speaker 2>So if you hit the maximum recommendation for people over
<v Speaker 2>fifty of one point six ground of protein per kilogram
<v Speaker 2>of ideal body weights, you still would not need one
<v Speaker 2>hundred and thirty grams of protein. And in order for
<v Speaker 2>your body to really efficiently use that protein and make
<v Speaker 2>it count, you have to be doing strength training. You cannot. Yes,
<v Speaker 2>consuming protein can help you serve muscle mass, but you're
<v Speaker 2>going to do a better job at that if you're
<v Speaker 2>also doing strength training. And if you want to regain
<v Speaker 2>any muscle mass for the metabolic benefits, for the longevity muscle,
<v Speaker 2>you know benefits, you have to be doing strength training
<v Speaker 2>at least three times per week. They also are really
<v Speaker 2>recommending cutting back on steady state cardio exercise, elliptical treadmills,
<v Speaker 2>because you can actually you're not doing your muscles any
<v Speaker 2>good by doing that, so you can actually make it
<v Speaker 2>to where you're not adding if you're doing too much
<v Speaker 2>steady states cardio. Cardio is great. It's great for your health.
<v Speaker 2>It's great for your cardiovascular health, it's great for blood pressure,
<v Speaker 2>your brain like, it's great when done correctly. So cardio
<v Speaker 2>can be taking a daily walk, if you're gonna get
<v Speaker 2>on the elliptical or the treadmill and you're gonna run,
<v Speaker 2>or you're gonna, you know, get on the elliptical twenty
<v Speaker 2>minutes a day. What they really recommend is beef up
<v Speaker 2>the intensity, so get your incline going, get the intensity harder,
<v Speaker 2>really work your muscles and slow down and do high
<v Speaker 2>intensity interval training with that. So at one hundred and
<v Speaker 2>thirty pounds, I did the calculation for you make it
<v Speaker 2>easy for you. If you eat the maximum amount suggested
<v Speaker 2>and you did not take an account recycled proteins from atophagy,
<v Speaker 2>you would still need ninety four grams of protein a
<v Speaker 2>day from all sources. And that's another thing. People are
<v Speaker 2>there counting grams of protein and the meat they eat.
<v Speaker 2>If you want to count protein, you have to count
<v Speaker 2>it from all sources plants, animal protein, and then there's
<v Speaker 2>this recycled protein from atophagy. So you're overeating about forty
<v Speaker 2>grams of protein per day, and you know that does
<v Speaker 2>translate into body fat, that does translate into more glycogen
<v Speaker 2>that your body has to burn through to get into
<v Speaker 2>katosis this next day. So anything we overeat that's unnecessary.
<v Speaker 2>It's just more energy that our body has to burn
<v Speaker 2>before we can burn any fat that we want our
<v Speaker 2>body to burn.
<v Speaker 1>Yep, I think you'd like it at all, and I
<v Speaker 1>really do think. You know, if you decrease your protein
<v Speaker 1>that might sound crazy, but again, these are the recommendations
<v Speaker 1>for your age based on Stanford's longevity medicine department. And
<v Speaker 1>I know the people with the loudest voices on the
<v Speaker 1>podcasts are not the people from the Stanford Longevity Medicine Department.
<v Speaker 1>It's the people who are going on every single podcast
<v Speaker 1>out there and telling you need two hundred grams of protein.
<v Speaker 1>So I actually saw something share Did I share it
<v Speaker 1>with you? It was an Instagram video. It was funny.
<v Speaker 1>It was somebody who was talking about protein and now
<v Speaker 1>that like eating protein was their job, and it was
<v Speaker 1>like kind of like a spoof.
<v Speaker 2>Yeah, it was.
<v Speaker 1>Hilarious, But it's the macro de jure is protein, right,
<v Speaker 1>we always focusing on something, you know, and right now
<v Speaker 1>it's protein. Protein is having a moment. If you think
<v Speaker 1>back recently, it was carbs, it was everybody was cutting carbs,
<v Speaker 1>cutting carbs. We all remember when it was low fat,
<v Speaker 1>everybody was eating the snack wells, you know. So right now,
<v Speaker 1>the people who are the influencers out there with big
<v Speaker 1>platforms and that are going on all the podcasts.
<v Speaker 2>It's protein, protein, protein, you know. But we've seen people
<v Speaker 2>in the community who.
<v Speaker 1>Followed, you know, an influencer who convinced them, I mean
<v Speaker 1>multiple people.
<v Speaker 2>This is not just like one or two people.
<v Speaker 1>We have seen so many people, especially over the past
<v Speaker 1>year or two now that protein has gotten such a focus,
<v Speaker 1>and they're like, well, I tried really hard hard to
<v Speaker 1>you know, follow this person's recommendation, and I started adding
<v Speaker 1>and counting, and I was eating what they said, and
<v Speaker 1>I gained fat. And then I went back to, you know,
<v Speaker 1>be more intuitive in my protein, and I lost that
<v Speaker 1>fat and I'm building muscle.
<v Speaker 2>No problem. Right.
<v Speaker 1>If I hadn't heard that over and over and over again,
<v Speaker 1>I wouldn't be sharing that because trust what's happening with
<v Speaker 1>your body if you're working your muscles and eating sufficient protein,
<v Speaker 1>and you know what is sufficient protein. I've actually heard
<v Speaker 1>a lot of experts say that if you are eating
<v Speaker 1>sufficient food, it's hard to not get sufficient protein to
<v Speaker 1>build muscle. If you're working your muscles is such an
<v Speaker 1>important part of it.
<v Speaker 2>That's a missing piece of the puzzle, I think for
<v Speaker 2>a lot of people. And if you're like, oh, I've
<v Speaker 2>never lifted a weight in my life. You don't have
<v Speaker 2>to go lift a weight. You can start with yoga pilates.
<v Speaker 2>You know, if you don't have good mobility, if you're older,
<v Speaker 2>if you you are you know, the person that struggles
<v Speaker 2>to get up all down on the floor. Start there, Yeah,
<v Speaker 2>start there. I read something that said, even if you
<v Speaker 2>got down on your hands and knees and you crawled
<v Speaker 2>like a child, you would work muscles that have laid dormant,
<v Speaker 2>and you would like be sore because you're using all
<v Speaker 2>these accessory muscles that just don't get used. So the
<v Speaker 2>idea is to use your muscles. Yeah, And it's funny.
<v Speaker 2>I'll get a jar and I broke my right hand
<v Speaker 2>in like four places years and years ago, and my
<v Speaker 2>right hand has never been as strong. I probably should
<v Speaker 2>have had hand therapy and didn't. And I'll get a
<v Speaker 2>jar and I struggle, struggle to open it. And Eric
<v Speaker 2>loves to be helpful, he loves to be needed, and
<v Speaker 2>he'll say, stop that, I've got that for you. That's
<v Speaker 2>what I'm here for. And I'm like, no, if instantly
<v Speaker 2>hand you a jar that is tight and I'm struggling
<v Speaker 2>to open, then I'm just going to further lose hand
<v Speaker 2>strength in my hands. And I'll kind of be flipped
<v Speaker 2>and I'll be like, well, you know what happens if
<v Speaker 2>you're not here anymore, Who's going to open my jars
<v Speaker 2>for me? But it's true. And I years ago read
<v Speaker 2>something that hand strength is associated with longevity. Yep. So anyway,
<v Speaker 2>it's great. Mind.
<v Speaker 1>I remember one time being at the grocery store and
<v Speaker 1>the lady in front of me bought some pickles, a
<v Speaker 1>little old lady, and then as before she left the store,
<v Speaker 1>she asked the guy who bagged the groceries.
<v Speaker 2>To open them for her.
<v Speaker 1>That was her hack.
<v Speaker 2>She's like, would you open this jar? I mean, I mean,
<v Speaker 2>she's like part of her very sick. She was gonna
<v Speaker 2>get them home and not o those pickles.
<v Speaker 1>Since she got home, she probably did that every time
<v Speaker 1>she bought something in the jar, asked the bag boy
<v Speaker 1>to open them. But now I think that's all great,
<v Speaker 1>and we all want to maintain muscle mass and be strong,
<v Speaker 1>especially now that we know that if you just are sedentary,
<v Speaker 1>if you sit around and do nothing, then you will
<v Speaker 1>lose muscle mass as you age. Just being an intermitten
<v Speaker 1>faster doesn't mean you will build muscle. You can lose
<v Speaker 1>muscle just because it's a natural part of aging. But
<v Speaker 1>just more protein also doesn't mean you're gonna build muscle
<v Speaker 1>and right, Jason Fung had a protein blog post that
<v Speaker 1>was so good. We would share it with people a
<v Speaker 1>lot a while back, and he had a line in
<v Speaker 1>there that is brilliant. He said, if protein equaled muscle gain,
<v Speaker 1>then we would not have an obesity epidemic. We would
<v Speaker 1>have a muscle epidemic, right, because if you look at
<v Speaker 1>society and how much people are actually eating and I'm
<v Speaker 1>not talking about you know, people who are actively trying
<v Speaker 1>to lose weight, or just in general, just all of America,
<v Speaker 1>people eat more protein than recommended daily allowances. In general,
<v Speaker 1>people eat more protein than the requirements are and we
<v Speaker 1>do not have a muscle.
<v Speaker 2>Epidemic, right. We have an obesity epidemic.
<v Speaker 1>So the protein is not your body doesn't like take
<v Speaker 1>the protein and then just smash it on muscles.
<v Speaker 2>It's that whole thing with balance, Right. I could sit
<v Speaker 2>here and eat nothing but protein all day long and
<v Speaker 2>I'm not going to add any muscle mass. It's balance.
<v Speaker 2>I might actually get fatter. It's like you have to
<v Speaker 2>balance your protein intake with your activity level, with the
<v Speaker 2>amount of strength training that you're doing. And yeah, it's
<v Speaker 2>all a balancing equation. You can't just have one piece
<v Speaker 2>of the puzzle and expect the same outcome. You've got
<v Speaker 2>to have all the pieces of the puzzle put together
<v Speaker 2>and have fun with your strength training.
<v Speaker 1>I like to jump on my rebounder holding my hand
<v Speaker 1>weights and that's really good for working my arms and
<v Speaker 1>my legs and my calf muscles and.
<v Speaker 2>Oh my gosh, I so Jen knows this. Last week,
<v Speaker 2>I got a pole saw. I have some trees that
<v Speaker 2>the former saw for a pole pole pl e pole saw?
<v Speaker 2>Did I not say a pole Now? You said it,
<v Speaker 2>but I was like.
<v Speaker 1>The way you said it sounded so southern, did it?
<v Speaker 2>Yeah? Goodness, Okay, you got a pole saw. A pole saw, which,
<v Speaker 2>if you don't know, it's like a chainsaw on a pole.
<v Speaker 2>The people who lived before he and my house before me,
<v Speaker 2>they did all this beautiful landscaping, but they planted these
<v Speaker 2>trees right up against my house and then they get
<v Speaker 2>on the roof and the sighting, and so I was
<v Speaker 2>paying people to come cut them back, and I was
<v Speaker 2>getting frustrated, and I was like, I'm just gonna cut
<v Speaker 2>these trees down. Well, my friend at work, who's a genius,
<v Speaker 2>she said, why don't you just get a pole saw
<v Speaker 2>and you can cut it back yourself. Yeah, And so
<v Speaker 2>I did, and my husband's got a bad shoulder. He
<v Speaker 2>had bicep ten and repair, so his right arm he
<v Speaker 2>has to be really careful with. He's got to save
<v Speaker 2>it for his job. So I went out there with
<v Speaker 2>this pole saw and it's not heavy until it's above
<v Speaker 2>your head keen feet above your head, and it's kind
<v Speaker 2>of like it's not solid. It kind of waves around
<v Speaker 2>right a little bit, so you're trying to brace it
<v Speaker 2>plus cut branches up over your head. And the next
<v Speaker 2>morning I woke up and I was like, oh my gosh,
<v Speaker 2>my arms hurt so bad, and I kind of forgot
<v Speaker 2>what I did. And then I'm like, oh, I had
<v Speaker 2>that saw up over my head the other day, and
<v Speaker 2>it it really was like a good reminder to me
<v Speaker 2>to continue to do stuff like that. Could I have
<v Speaker 2>paid somebody to come cut my trees? Yeah? But what
<v Speaker 2>happens one day if I need to do it, I
<v Speaker 2>won't be able to Yeah, And so yeah, use it
<v Speaker 2>or you'll lose it is basically the moral of the
<v Speaker 2>story there. It really is all right. So we have
<v Speaker 2>a question from Susan from Hershey, Pennsylvania, and she said, yep,
<v Speaker 2>that Hershey side note. I don't like her, she's chocolate.
<v Speaker 2>I never have, no I used to. My grandma is
<v Speaker 2>never hers. She cat of the variety pack.
<v Speaker 1>You know what I'm talking about, little miniatures. The miniatures
<v Speaker 1>I always like the special.
<v Speaker 2>Dark That's the only one I would ever eat. It
<v Speaker 2>was my favorite. Yeah, maybe that's the problem. Maybe I've
<v Speaker 2>never really liked milk chocolate. Maybe anyway, she said, Hi,
<v Speaker 2>Jen and Sherry. I am an intermittent faster for health
<v Speaker 2>reasons only. I am fifty nine years old. My grandma
<v Speaker 2>died after a long battle with dementia, and now my
<v Speaker 2>mom is fully in the horrible throes of her own
<v Speaker 2>battle with dementia and Susan, I just want to say,
<v Speaker 2>you know, this is my family, and I fell for you. Yep, yep.
<v Speaker 2>She goes on to say it was her worst nightmare.
<v Speaker 2>I am the one in charge of everything, although she
<v Speaker 2>is a memory care center, which is not ideal, but
<v Speaker 2>she has to be there for her safety. I am
<v Speaker 2>seeing firsthand how I hope not to become if I
<v Speaker 2>can help it. For many years, I never eight past
<v Speaker 2>six pm as a rule, so I was probably always
<v Speaker 2>doing a twelve to fourteen hour fast most of my life.
<v Speaker 2>For the past year, since finding Agent's books. I went
<v Speaker 2>to nineteen five the first day and I never looked back.
<v Speaker 2>I am the minority who enjoys an early window, and
<v Speaker 2>I feel best closing by two pm. My question is,
<v Speaker 2>is nineteen five the best for someone who is doing
<v Speaker 2>AA for health reasons only? I'm not sure if there
<v Speaker 2>are studies on this, or if you can point me
<v Speaker 2>to those to show any fasting is good, which I know,
<v Speaker 2>But what is the absolute best protocol I could do
<v Speaker 2>for health? I've always been a fitness person, and probably
<v Speaker 2>for the last seven to eight I eat very healthy.
<v Speaker 2>Not that I ate terribly before, but I cleaned it
<v Speaker 2>up a lot and mostly prepare my own food at
<v Speaker 2>home so I know what is in it. I had
<v Speaker 2>suffered for migraines most of my life and cut out
<v Speaker 2>all processed foods and any potential triggers to help stop them.
<v Speaker 2>I know Jen and Sherry say that they would gain
<v Speaker 2>weight opening their window wider, but leaving out the weight
<v Speaker 2>part of it, is there actually a perfect window for
<v Speaker 2>brain health? Seeing my mom this way is absolutely devastating,
<v Speaker 2>and anything I can do or learn to help me
<v Speaker 2>avoid that fate is what I'm after. I realized fate
<v Speaker 2>is a fickle thing, and not just assume I will
<v Speaker 2>be the same and not fight. I also wanted to
<v Speaker 2>add that I kind of chuckle every time you all
<v Speaker 2>say that you could not do a morning window because
<v Speaker 2>you would be starving in the evening. But jin, I
<v Speaker 2>am fat adapted. I am not starving. However, I realize
<v Speaker 2>it's not for everyone, and on the rare times I
<v Speaker 2>have to hold off eating till later, I have to
<v Speaker 2>be extremely busy to forget that I want to eat.
<v Speaker 2>So I have no idea how people wait till supper
<v Speaker 2>to eat. Thank you for any answers you can give
<v Speaker 2>on length of eating window.
<v Speaker 1>All right, so let's first, I want to answer that
<v Speaker 1>last little bit about why is she not starving and
<v Speaker 1>she's fat adapted. See, let's think about how our body
<v Speaker 1>flips the metabolic switch. It usually doesn't happen until about
<v Speaker 1>I'm just gonna say a rule of thumb, twelve to sixteen.
<v Speaker 2>Hours after your last meal.
<v Speaker 1>Okay, So for me, let's say I close my window
<v Speaker 1>most days at seven pm, go to bed at nine pm,
<v Speaker 1>wake up the next morning. I have a few waves
<v Speaker 1>of hunger, maybe around seven, but they're they're minor. I
<v Speaker 1>keep fasting a little more. Maybe dur that's when my
<v Speaker 1>body's flipping the switch mid morning, said, it's a long
<v Speaker 1>time since yesterday's dinner. But I sleep through the part
<v Speaker 1>where I would be hungry, Whereas if I eat early,
<v Speaker 1>then my.
<v Speaker 2>Body doesn't flip.
<v Speaker 1>Wouldn't be flipping this wead like, let's say I closed
<v Speaker 1>at noon, my body might be sending me hurt hunger
<v Speaker 1>signals because it's not flipping the switch. It might not
<v Speaker 1>flip the switch till fourteen hours after noon, which is
<v Speaker 1>the middle of the night. So even if you're fat adapted,
<v Speaker 1>you're probably not flipping the switch yet at that time.
<v Speaker 1>But maybe you just eat in a way and your
<v Speaker 1>maybe your digestion is slower. Mine is quick. I have
<v Speaker 1>very quick digestion. I know that sharing my transit time
<v Speaker 1>super fast.
<v Speaker 2>It's pretty quick.
<v Speaker 1>Zoe had an experiment that you would do that. It
<v Speaker 1>was blue muffins. Back in the day, they would send
<v Speaker 1>you blue muffins. I think are there cookies blue?
<v Speaker 2>Now? I don't know. I haven't heard. I would assume
<v Speaker 2>they are. I think the cookies are blue.
<v Speaker 1>And now they have you time your transit time as
<v Speaker 1>part of the I don't know I could be just
<v Speaker 1>imagining that, but you know, you would eat the blue
<v Speaker 1>muffins and then you would see when they first appeared
<v Speaker 1>in your pow. That's how you knew how fast your
<v Speaker 1>transit time was. So if you're someone who has like
<v Speaker 1>slow mobility in your digestive system, maybe your body is
<v Speaker 1>still digesting food all day and so you're getting that
<v Speaker 1>steady release of energy and you're not hungry from your
<v Speaker 1>food taking a while to digest, Whereas for me, my
<v Speaker 1>body just goes right through it.
<v Speaker 2>Now I'm hungry again. Anyway, I'm just guessing there.
<v Speaker 1>I don't know for sure, but just keep in mind
<v Speaker 1>for people who are fat adapted, it's usually twelve to
<v Speaker 1>sixteen hours before you flip the metabolic switch.
<v Speaker 2>So that's just something to keep in mind. Some people
<v Speaker 2>are just wired to be early eaters. Yeah, they are.
<v Speaker 2>They are. That's your circadian rhythm. For me, I'm not
<v Speaker 2>hungry in the morning. I mean, I might break up
<v Speaker 2>with a twinge of hunger, but it's not persistent, right.
<v Speaker 2>I was just one of those people that I used
<v Speaker 2>to start my day with a diet coke and then
<v Speaker 2>sometime mid morning. I used to work at a clinic
<v Speaker 2>I would have a little snack, and I never really
<v Speaker 2>ate before lunchtime. And that's just my body. That's why,
<v Speaker 2>like I couldn't do a morning window. I would I
<v Speaker 2>would feel sick if I ate early.
<v Speaker 1>Yeah, And I used to, you know, force myself to
<v Speaker 1>eat breakfast just because we were told you were supposed to.
<v Speaker 1>And I was hungry throughout the day. When I started
<v Speaker 1>with breakfast hungry or I had more hunger, it was
<v Speaker 1>more intense, whereas like yesterday, I was really really busy.
<v Speaker 1>I didn't even eat until I don't even know when
<v Speaker 1>I started cooking. I didn't even get home till after five,
<v Speaker 1>so I was running all around doing stuff, and I
<v Speaker 1>don't know. Maybe I ate at six, I'm not sure,
<v Speaker 1>but it was no big deal. It was so easy,
<v Speaker 1>and I hadn't eaten all day, whereas if I had
<v Speaker 1>already eaten, I'd be thinking about when could I eat next?
<v Speaker 2>You know.
<v Speaker 1>All Right, So that's just about finding the time that
<v Speaker 1>feels right to you. And it sounds like Susan has
<v Speaker 1>found it. And so for the morning window, people power
<v Speaker 1>to you believe that that is what works for you.
<v Speaker 1>I believe you, just as please believe me. It's not
<v Speaker 1>what works best for me anyway. So you ask a lot,
<v Speaker 1>what is the best intermittent fasting approach for help or
<v Speaker 1>brain health, or you could really fill in that blank
<v Speaker 1>with anything, And the answer is bump, bump um. We
<v Speaker 1>cannot tell you that. It depends on so many things.
<v Speaker 1>It also depends on, you know, the window length, depends
<v Speaker 1>on how hardy it eatter you are, how much fuel
<v Speaker 1>you need for the day, how active you are, the
<v Speaker 1>types of foods that you're eating. There are just so
<v Speaker 1>many variables, right, So we can't tell you that. If
<v Speaker 1>you feel amazing with what you're doing.
<v Speaker 2>Then keep doing that.
<v Speaker 1>And you know, I read someone estimated that four health benefits,
<v Speaker 1>probably a twelve twelve would be the minimum amount of
<v Speaker 1>fasting you would want to do.
<v Speaker 2>Yeah, I actually just pulled up a research article. Just
<v Speaker 2>say that, and yeah, the end the discussion, they say,
<v Speaker 2>intermitt fasting for twelve to twenty four hours appears to
<v Speaker 2>be a promising approach to reduce the risk of Alzheimer's
<v Speaker 2>dise athithology, and it's clinical wide range.
<v Speaker 1>Yeah, twelve to twenty four is wide right about the
<v Speaker 1>research articles. So that's why we can't tell you that, Oh,
<v Speaker 1>research says it's nineteen on the dot. No, it's all
<v Speaker 1>about you know the reason I end up with about
<v Speaker 1>a nineteen five. I mean, I certainly didn't have a
<v Speaker 1>five hour window yesterday because I started eating so late.
<v Speaker 1>I probably had I don't know, an hour yesterday Today.
<v Speaker 2>I'm sure. I don't know what it'll be.
<v Speaker 1>We'll see, but five is usually my window, just because
<v Speaker 1>that's how I like it, that's what works out for me.
<v Speaker 1>And so figure out what feels good to you, and
<v Speaker 1>anything better, anything more than twelve hours a day. It's
<v Speaker 1>probably giving you some enhanced benefits, but there comes a
<v Speaker 1>point where you don't want to go past that, whatever
<v Speaker 1>that might be. You know, we're not trying to fast
<v Speaker 1>more than we want to. You basically need to figure
<v Speaker 1>out what is a lifestyle for you. Chad does a
<v Speaker 1>loose eight hour window. I do a loose five hour window.
<v Speaker 1>We have different needs. He eats lighter than I do.
<v Speaker 1>It's kind of funny. I'm a heavy eater. So it's
<v Speaker 1>just a matter of figuring out what works for you.
<v Speaker 1>And I'm so glad that you are fasting for help.
<v Speaker 1>That's why I'm fasting now. Also, it keeps my weight stable.
<v Speaker 1>But hell, I would never stop doing it, right.
<v Speaker 2>Yeah, Well, and so you know dementia, Alzheimer's, all of that.
<v Speaker 2>It's multifaceted. Yes, you know, a lot of it can
<v Speaker 2>be neuron damage from oxidative stress, a lot of it
<v Speaker 2>can be from high insulin levels throughout your life. Some
<v Speaker 2>of it, you know, there's a genetic component to it.
<v Speaker 2>And then a lot of it's vascular, just microvascular changes.
<v Speaker 2>And so since we know that fasting dials down inflammation,
<v Speaker 2>it helps with oxidative stress, and it's you know, good
<v Speaker 2>for vascular health. Like all of that compounded just to me.
<v Speaker 2>You know, when you have this in your family history,
<v Speaker 2>any amount of fasting you do is going to be helpful. Yeah,
<v Speaker 2>it's going to be beneficial. Yep.
<v Speaker 1>So now it's time for our segment called what's your Why.
<v Speaker 1>Most of us start intermittent fasting with weight loss in mind,
<v Speaker 1>So that is a great reason to start, but there
<v Speaker 1>is so much more to what intermittent fasting can do
<v Speaker 1>for us beyond weight loss. And if you have all why,
<v Speaker 1>that is deeper than weight loss alone, Like we just
<v Speaker 1>heard from Susan, I genuinely believe you're more likely to
<v Speaker 1>find long term success and view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Bethany. She said,
<v Speaker 2>my way. I have a debilitating chronic condition which is
<v Speaker 2>supposed to shorten my life span by twenty years, and
<v Speaker 2>I refuse to accept that fate. I refuse to believe
<v Speaker 2>that I can't overcome my illness, and I have been
<v Speaker 2>in remission for nearly ten years. Fasting also offsets the
<v Speaker 2>metabolic side effects of my medication. I want to live
<v Speaker 2>a long, healthy and active life alongside my husband and soulmate.
<v Speaker 2>My immediate family has heart disease, obesity, and a tendency
<v Speaker 2>towards diabetes. Despite being overweight, I have avoided those issues.
<v Speaker 2>For me, it's not about the weight, It's about being
<v Speaker 2>alive and in good health long enough to have made
<v Speaker 2>a difference in both my community and the wider world. Yeah,
<v Speaker 2>I think so such a great way to live.
<v Speaker 1>Well.
<v Speaker 2>Before we get to the tweak of the week, I
<v Speaker 2>just want to talk a minute about the power of
<v Speaker 2>meal kit delivery to elevate your windows and maximize nutrition.
<v Speaker 2>And as you probably know, I'm not a person who
<v Speaker 2>wants to spend time thinking about what I should cook,
<v Speaker 2>what to do with my crisper drawer full of vegetables
<v Speaker 2>beyond the boring and mundane, which means they usually go
<v Speaker 2>in the trash at the end of the week. On
<v Speaker 2>the weeks that I do not have meal kit delivery,
<v Speaker 2>my food choices are never as delicious or healthy as
<v Speaker 2>they are on the weeks that I do have meal
<v Speaker 2>kit delivered. I'm also a person who likes flexibility and
<v Speaker 2>I like to live life on a whim. This means
<v Speaker 2>that I go into my apps for my different food
<v Speaker 2>deliveries and I set them all to skip for weeks
<v Speaker 2>at a time. I mean as far as I as
<v Speaker 2>I can go. I just I do the same thing,
<v Speaker 2>and then I decide, kind of on a week by
<v Speaker 2>week basis, looking at my schedule and such, which company
<v Speaker 2>I'm going to use the next week, and then I'll
<v Speaker 2>turn my delivery back on and pick my meals. Well, apparently,
<v Speaker 2>two weeks ago I did not save my meal choices
<v Speaker 2>for Green Chef. I turned it on, but I received
<v Speaker 2>some meals that I would never have chosen. But guess what.
<v Speaker 2>I actually texted gin and Roxy the other day I
<v Speaker 2>had some of the best food that I had eaten
<v Speaker 2>all month, and if you know me, you know my
<v Speaker 2>mouth gets really happy with delicious food. What was the
<v Speaker 2>one you texted us about? I text you about one. Well,
<v Speaker 2>number one was a fish dish, and I never order fish.
<v Speaker 2>And it had like a side that was like zucchini
<v Speaker 2>and corn and bell peppers and you mix them all together,
<v Speaker 2>and they had like some sort of seasoning on it,
<v Speaker 2>like I don't know what it was, if it was
<v Speaker 2>like a pajita seasoning or something, and oh no, it
<v Speaker 2>was like an orange chili seasoning. Yes, I've had that before, Okay.
<v Speaker 2>And then it had like katilla cheese that cramply white
<v Speaker 2>cheese that you stirred in after you saw tate the veggiese.
<v Speaker 2>It was so simple but so delicious. Yeah. And it's
<v Speaker 2>like I would never think to put corn, bell peppers
<v Speaker 2>and zucchini together and make a side dish. It was
<v Speaker 2>so delicious that my husband ate, Oh no, it did not.
<v Speaker 2>That's not the dish that came with the fish. That
<v Speaker 2>one had a pork tennerline. It was so delicious and
<v Speaker 2>it smells so good that Eric was like, oh my gosh,
<v Speaker 2>what are you cooking? And he's normally not interested in
<v Speaker 2>my food, and so I ended up giving him, you know,
<v Speaker 2>a serving of the pork tenderloin, and I ate all
<v Speaker 2>of the veggies that came with it. It was so delicious.
<v Speaker 2>It was so delicious. I feel like there was something
<v Speaker 2>else with it too, but I was so happy that
<v Speaker 2>I immediately like texted Gin and Roxy like, oh my gosh,
<v Speaker 2>I'm eating the most delicious food, Like things that you
<v Speaker 2>don't even think sound delicious on paper, Yeah, turn out
<v Speaker 2>to be delicious.
<v Speaker 1>One thing about Green Chef, they do have some things
<v Speaker 1>and always have I'd be like, that doesn't sound right,
<v Speaker 1>but let me just do it well.
<v Speaker 2>And they're really good about just throwing in all of
<v Speaker 2>these different like plants and herbs and seeds and like
<v Speaker 2>stuff that I'm just not ever going to have available
<v Speaker 2>because fresh herbs are just they're expensive. I'm not going
<v Speaker 2>to make a chimmy cherry sauce with fresh parsley and cilantro.
<v Speaker 2>I'm not not going to take the time to do
<v Speaker 2>that anyways. But yeah, this is why they have chefs
<v Speaker 2>create these menus for people like me who are boring
<v Speaker 2>and lack food. And so if you are stuck in
<v Speaker 2>a rut or you just want to spend more time
<v Speaker 2>playing outside in nice weather, like me, give meal kit
<v Speaker 2>delivery a try. Currently, I'm using both Green Chef and
<v Speaker 2>Hungry Root, and I have noticed my grocery bill is
<v Speaker 2>substantially less on the weeks that I order from them. Yeah,
<v Speaker 2>and it's it's just no brainer. It's no decision fatigue,
<v Speaker 2>no trying to research a healthy new recipe. I just
<v Speaker 2>make what they send me and I'm good to go.
<v Speaker 2>So visit my page at fastpeasrepeat dot com slash Sherry
<v Speaker 2>one R s h E R I to get the
<v Speaker 2>special savings on meal kits and more. Or you can
<v Speaker 2>visit show notes for links. Yeah.
<v Speaker 1>I couldn't live without the meal kits. So you heard
<v Speaker 1>me talk about this recently. I tried to do it.
<v Speaker 1>I was like, I think I can plany miamials. That's
<v Speaker 1>no two weeks, I'll ast it. And I was spending
<v Speaker 1>so much more.
<v Speaker 2>I get so inspired and like, I downloaded a new
<v Speaker 2>cookbook and I made a couple things out of it.
<v Speaker 2>But every time I made a recipe from the cookbook,
<v Speaker 2>I was dropping fifty dollars at the store. Yeah, and
<v Speaker 2>I don't spend fifty do a meal. It was a
<v Speaker 2>cookbook for two because I was like, oh good, I
<v Speaker 2>can learn how to make little meals just for me
<v Speaker 2>and I can eat one one day and eat one
<v Speaker 2>the next or whatever. Yeah, and no, I was spending
<v Speaker 2>so much on the ingredient.
<v Speaker 1>I really think that for a family, maybe a meal
<v Speaker 1>kit would not be, you know, affordable, but for two
<v Speaker 1>people it definitely definitely And if you do have a family,
<v Speaker 1>I mean I'm not using home Chef right now, but
<v Speaker 1>I think Home Chef has like a family plan now
<v Speaker 1>or something where they have like larger meals. Yes, they
<v Speaker 1>were families, and that would be more affordable, but I
<v Speaker 1>really think it's cheaper than trying to do it yourself.
<v Speaker 1>I mean, you could eat cheaper if you ate like
<v Speaker 1>peanut butter sandwiches, but if you want to eat a meal,
<v Speaker 1>meal right meal.
<v Speaker 2>I was gonna say too, something new with Green Chef
<v Speaker 2>that I really appreciate because I am a bigger meat eater,
<v Speaker 2>and like, had I known my husband was going to
<v Speaker 2>eat that park or more, you can double up your
<v Speaker 2>meats on some of them, and if they don't offer
<v Speaker 2>to double it up, you could actually double up, like
<v Speaker 2>I ordered double broccoli for a yeah, well, go gie
<v Speaker 2>bowl or something next week. You can like add more veggies,
<v Speaker 2>you can add more meat, you can swap to a
<v Speaker 2>different kind of meat. I mean it's really flexible. But yeah,
<v Speaker 2>and then you can even at the end just add
<v Speaker 2>more meat portions, which I sometimes do because it's easy.
<v Speaker 2>When I'm like cooking for Eric, I'll be like, Okay,
<v Speaker 2>well I'll get some extra chicken so I can make
<v Speaker 2>him a chicken caesada because he eats like a child.
<v Speaker 2>And it's just easy. It's one more thing I don't
<v Speaker 2>have to think of getting out the store. Yeah, so
<v Speaker 2>give it a try.
<v Speaker 1>So 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 tweak 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.
<v Speaker 2>This is from Jewels Jewels Shares.
<v Speaker 1>I read somewhere that our bodies can uptake energy from
<v Speaker 1>several places, not just the food we consume or store.
<v Speaker 1>Energy from food is rather obvious. Of course, I have
<v Speaker 1>plenty of it stored on my frame because I've primarily
<v Speaker 1>turned to food as an energy source for decades. Lately,
<v Speaker 1>I've discovered that other things like grounding or earthing, movement, hugs,
<v Speaker 1>and sunlight definitely affect me from an energy standpoint too.
<v Speaker 1>I don't know if they are charging or appetite suppressing,
<v Speaker 1>or maybe both, but if I do any of them
<v Speaker 1>in healthy doses, I feel different almost instantly. As an example, yesterday,
<v Speaker 1>I felt peckish during my fasting time, and after determining
<v Speaker 1>that I didn't need to eat, I land the sun
<v Speaker 1>on my patio for a bit. Immediately the desire to
<v Speaker 1>eat dissipated. This happens when I exercise or weighe in
<v Speaker 1>the surf, or if I'm earthing too, And earthing is
<v Speaker 1>walking on the ground with your bare feet, by the way,
<v Speaker 1>putting that out there, like I love to walk on
<v Speaker 1>the sand. There's a reason why it feels so good
<v Speaker 1>to walk on the beach or to walk on the grass.
<v Speaker 2>And I talk about that, Yeah, to take my shoes
<v Speaker 2>off and walk on.
<v Speaker 1>Hot summertime hot but war springtime concrete, let's put it tell.
<v Speaker 2>I will actually go out to my driveway and just
<v Speaker 2>lay down on it sometimes when it's really warm and
<v Speaker 2>it's not that when I was a kid, and I
<v Speaker 2>see I did all the time as a kid. Now
<v Speaker 2>as an adult, I'll be like, oh, I'm gonna go
<v Speaker 2>lay down on that, and my husband's like, what are
<v Speaker 2>you doing. You're like a weird laying down the I'm like,
<v Speaker 2>it just feels good. It's warm, and I just feel
<v Speaker 2>like it soothes my soul.
<v Speaker 1>Well, we can learn a lot from the animals, you know.
<v Speaker 1>Like you've got dogs, I've got cats. They go out
<v Speaker 1>and look for the sunny spot and they just want
<v Speaker 1>to lay themselves out right.
<v Speaker 2>Yep, you know they do it. So I love that.
<v Speaker 1>So she said, I haven't made a point to notice
<v Speaker 1>an energy shift after hugs, but I have noticed that
<v Speaker 1>I ask for more hugs when I'm fasting. So if
<v Speaker 1>you're looking for an alternative source of energy during the fast,
<v Speaker 1>give some or all of these a try and see
<v Speaker 1>what you think.
<v Speaker 2>I think they're energizing. Yeah, awesome, Joel. Yep. What we
<v Speaker 2>love to leave you with inspirational motivational quotes, And this
<v Speaker 2>week we have a quote from Jane Jamie Read. I
<v Speaker 2>love this quote by Meryl Streep. Aging is not for
<v Speaker 2>the week. One day you wake up and realize that
<v Speaker 2>your youth is gone, but along with it, so go insecurity,
<v Speaker 2>haste and the need to please. You learn to walk
<v Speaker 2>more slowly, but with greater certainty. You say goodbye without fear,
<v Speaker 2>and you cherish those who stay. Aging means letting go.
<v Speaker 2>It means accepting. It means discovering that beauty was never
<v Speaker 2>in our skin, but in the story we carry inside us,
<v Speaker 2>and Jamie went on to say, yesterday I overheard a
<v Speaker 2>child call me an old lady. I'm gonna keep moving
<v Speaker 2>and dancing my way through this aging process, and I
<v Speaker 2>know I'm a much healthier, happier me than I've been
<v Speaker 2>in a long time. Thanks to intermittent fasting and the
<v Speaker 2>DDD community. Thanks so much for listening today.
<v Speaker 1>We would love to have you join us in the
<v Speaker 1>Delay Don't Tonight community, where you can interact with both
<v Speaker 1>me and Sherry, plus the most supportive bunch of intermittent
<v Speaker 1>fasters you'll we'll find anywhere. Go to Jenstevens dot com
<v Speaker 1>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 show.
<v Speaker 2>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
<v Speaker 2>Question Until next week, Thanks for listening,