Episode 113: More than Weight Loss, The Taste of Ketosis, Autophagy & Skin, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, We
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 3>How are you doing today, Sherry? I'm doing great. How
<v Speaker 3>are you? I am great as well. We're actually having
<v Speaker 3>a very cloudy day here today and cool.
<v Speaker 1>Yeah, we've had that for the past few days after
<v Speaker 1>the craziest lightning in the world. We had, Yeah, four
<v Speaker 1>days in a row of the craziest lightning anyone who
<v Speaker 1>lives here has ever seen like. I've talked to all
<v Speaker 1>my neighbors and they all say the same thing. My
<v Speaker 1>house got struck by lightning. It's crazy, you know, right.
<v Speaker 3>When you were experiencing that.
<v Speaker 2>It was like maybe that night I saw like that
<v Speaker 2>a new world record for lightning struck and it was
<v Speaker 2>a five and fifteen miles long and it went from
<v Speaker 2>like Texas to Iowa or something, oh, near kyn City, Missouri.
<v Speaker 2>From eastern Texas to kans City, Missouri, Okay City five
<v Speaker 2>hundred and fifteen miles.
<v Speaker 1>I don't know, that's crazy, but we were having the
<v Speaker 1>crazy intense lightning storms. Literally for four days in a row,
<v Speaker 1>there were the most intense lightning storms I've ever seen,
<v Speaker 1>and one day we had two of them.
<v Speaker 3>The day that my house got strun by lightning.
<v Speaker 1>That morning was the one where my house got struck,
<v Speaker 1>and then one at the night too, And Ellie was
<v Speaker 1>like so freaked out she was hiding it wouldn't come out.
<v Speaker 1>But everyone has just said they've never seen like and
<v Speaker 1>it was literally like one continuous lightning strike NonStop. They
<v Speaker 1>showed a graph of the state where like a graphic
<v Speaker 1>of the state of South Carolina with how many lightning
<v Speaker 1>strikes and here over the Grand Strand the Myrtle Beach area,
<v Speaker 1>it looks like bombed the one all it's crazy looking,
<v Speaker 1>that's crazy.
<v Speaker 2>It must have been like I wonder if it was
<v Speaker 2>like two stormfronts meetings.
<v Speaker 1>I don't know what it was, but it was literally
<v Speaker 1>like the craziest ever. After my house got struck, then
<v Speaker 1>I was like, really edgy, Well, have you had a
<v Speaker 1>building that got struck? Yeah, I have, Actually I don't
<v Speaker 1>think I have that I actually know of, but there's
<v Speaker 1>some outdoor lights that have to be fixed.
<v Speaker 3>My internet got knocked out.
<v Speaker 2>We had a transformer across the street from our house
<v Speaker 2>gets struck, and you would have thought a bomb went off.
<v Speaker 2>It was sad, but yeah, yeah, the weather's been weird. Yeah,
<v Speaker 2>so this is funny because your kids are my age.
<v Speaker 2>You mean your kid's age, your Yeah, your kids are
<v Speaker 2>my own age.
<v Speaker 3>All right.
<v Speaker 2>I would like to be that age again. I would
<v Speaker 2>do so much different with my life.
<v Speaker 3>Anyway.
<v Speaker 2>A girl I work with she just had a little
<v Speaker 2>baby and she's really jaundice.
<v Speaker 3>She's her billy Ruben's really high.
<v Speaker 2>And I remember back when my daughter was born, she
<v Speaker 2>had that problem, and they tell me to sit her
<v Speaker 2>in sunlight for like ten minutes in the morning and
<v Speaker 2>ten minutes in the afternoon, like by a window. Right,
<v Speaker 2>So she made a post about it the babies at
<v Speaker 2>the doctor, and I said, well, of all the days
<v Speaker 2>for us to not have sunshine, finally, you know, like
<v Speaker 2>and she said, I know. She's like, I'm hoping the
<v Speaker 2>sun comes out tomorrow. And so then, you know, the me,
<v Speaker 2>I'm a curious person. I looked it up to see, like,
<v Speaker 2>do they even recommend sunlight for babies still for jaundice?
<v Speaker 3>Oh? No, they don't.
<v Speaker 2>Apparently in thirty two years they have changed the recommendation.
<v Speaker 2>They do not want the babies exposed to UV light.
<v Speaker 2>Oh lord, erta sunlight UV b rais or whatever. I'm like,
<v Speaker 2>I feel like ten minutes twice a day is not
<v Speaker 2>going to be detrimental to the baby.
<v Speaker 3>You could go down a whole rabbit hole about that.
<v Speaker 2>Right, And so then I started thinking, you know, we
<v Speaker 2>talk a lot about circadian rhythms. Yeah, So my next question,
<v Speaker 2>which I haven't had time to research, is does exposure
<v Speaker 2>to sunshine for babies help them with a sleep schedule?
<v Speaker 3>Because I think it would have that, Yeah, I bet
<v Speaker 3>it would.
<v Speaker 1>Yeah.
<v Speaker 2>And I think about all these people who complan that
<v Speaker 2>their babies are up all night and they're not sleeping,
<v Speaker 2>and I wonder, like, how much exposure are they getting
<v Speaker 2>to natural sunlight during the day, because we just are
<v Speaker 2>not outside people like we used to be thirty forty fifty,
<v Speaker 2>one hundred years ago.
<v Speaker 3>Yeah, and we're not.
<v Speaker 1>We're not grounding and touching the earth and so many
<v Speaker 1>things are different. We're surrounded by Wi fi. That's the
<v Speaker 1>latest thing I'm trying to pretend like I don't know about,
<v Speaker 1>but I think that also plays a role in the
<v Speaker 1>way I feel. So Yeah, for sure, it's starting to
<v Speaker 1>realize that don't know what we're gonna do about it.
<v Speaker 2>Well, you know, it's interesting too, because ever since Eric
<v Speaker 2>has discovered at the age of forty that he's very
<v Speaker 2>likely highly autistic, he's trying to learn a lot about it,
<v Speaker 2>and it's really been helpful for him because it helps
<v Speaker 2>him explain his emotions and the way he feels inside
<v Speaker 2>and stuff. But something I didn't realize is that autistic
<v Speaker 2>people are very, very in tune to like the sound
<v Speaker 2>of a light bulb, right and one of the things
<v Speaker 2>that's really bothersome are all of these smart devices and
<v Speaker 2>smart light bulbs, and they can walk in a room
<v Speaker 2>and feel and hear that energy.
<v Speaker 3>Yeah, like about to leave the room. Well see, I've
<v Speaker 3>heard that with dogs.
<v Speaker 2>And their behavior changing and them being like irritable and edgy,
<v Speaker 2>and then people remove these devices and their dogs go
<v Speaker 2>back to acting the way they did before. So, I mean,
<v Speaker 2>I think we're so busy and we're just inundated with
<v Speaker 2>sensory stimuli all day that maybe we don't notice it,
<v Speaker 2>but people who are highly intuned to things like that
<v Speaker 2>are noticing it. And it does make you think about
<v Speaker 2>all of the devices we're bringing into our lives that
<v Speaker 2>are wireless and it's all energy.
<v Speaker 3>Yeah, it's energy.
<v Speaker 2>Energy, it's all energy, and so yeah, it makes sense
<v Speaker 2>that all that energy could be disrupting our energy. Yeah,
<v Speaker 2>but I just thought that was interesting.
<v Speaker 3>Yeah, it really is.
<v Speaker 1>And also again head in the sand, trying not to
<v Speaker 1>think too much about it because I don't write it, right.
<v Speaker 2>I mean, I know, I get it, yea the modern age. Yes,
<v Speaker 2>all right, well, let's celebrate Mandy in Michigan. Mandy wrote,
<v Speaker 2>thank you for all you have done. I'm so glad
<v Speaker 2>I found you. It has now been one year since
<v Speaker 2>I started intermittent fasting. I almost didn't write this because
<v Speaker 2>the journey hasn't been the miraculous easy button i'd hoped for.
<v Speaker 2>A year later, I am not the picture perfect poster
<v Speaker 2>child of good health, but I am better. This is
<v Speaker 2>a boring, simple story of an everyday person with an
<v Speaker 2>everyday job, living an everyday life. I began fasting on
<v Speaker 2>July ninth, twenty twenty four. I'm writing this on July fifteenth,
<v Speaker 2>twenty twenty five. I began at one hundred and sixty
<v Speaker 2>four point four pounds. I was forty two years old.
<v Speaker 2>I am five foot six. The reason I started was
<v Speaker 2>I wanted to lose weight, look good, age gracefully, and
<v Speaker 2>be in less pain. I wanted to look like those
<v Speaker 2>well put together middle aged women you just assume have
<v Speaker 2>money and a personal trainer, not the kind of middle
<v Speaker 2>aged woman that most of us actually become, especially after menopause,
<v Speaker 2>on the couch every night, extra fluffy and completely void
<v Speaker 2>of energy. I have chronic hit pain, chronic muscle pain, arthritis,
<v Speaker 2>and migraines. I've hated myself in pictures for years and
<v Speaker 2>I wasn't feeling comfortable in my own skin. I thought
<v Speaker 2>this was just what happened in your mid forties, but
<v Speaker 2>I decided no. I'd like to say the way I
<v Speaker 2>did lose was easy, but it took an incredible amount
<v Speaker 2>of faith, discipline, and will power. There were many successes
<v Speaker 2>in learning adjustments along the way. At first, I dropped
<v Speaker 2>weight pretty quickly, like many with inflammation, I imagine, but it
<v Speaker 2>quickly sawed down and stayed steady, only half a pound
<v Speaker 2>to a pound a month. But I felt better. I
<v Speaker 2>was in less pain. My binge eating was pretty much gone,
<v Speaker 2>and that was a huge problem for me. Food was
<v Speaker 2>no longer the main thing on my mind.
<v Speaker 3>All wins.
<v Speaker 2>Then there was January to March of twenty twenty four.
<v Speaker 2>I was pretty much doing the same thing, but the
<v Speaker 2>scale stopped. My happy scale was depressed. I needed counseling
<v Speaker 2>almost I think I actually gained a few pounds, but
<v Speaker 2>I kept doing the things. There were enough benefits without
<v Speaker 2>weight loss that made not want to ever stop. I
<v Speaker 2>kept telling myself things like, imagine how much weight I'd
<v Speaker 2>be gaining if I wasn't doing the things and staying
<v Speaker 2>in it, or I'm sure my body is doing other
<v Speaker 2>miraculous things.
<v Speaker 3>What I have gained.
<v Speaker 2>Weight was my body really healing. I have no idea,
<v Speaker 2>but I stayed with it. At the end of April,
<v Speaker 2>all of a sudden things started going down again. I'm
<v Speaker 2>so glad I kept going. Today I weighed in at
<v Speaker 2>one hundred and forty four point eight pounds. The first
<v Speaker 2>goal I set was one hundred and forty five. I'm
<v Speaker 2>not going to lie during my initial success. I had
<v Speaker 2>hoped to get there in six months. It's taken me
<v Speaker 2>a little over a year. I'm glad I did it.
<v Speaker 2>I'm glad I didn't give up. Almost twenty pounds lost
<v Speaker 2>in a year is something I'm very proud of. You See,
<v Speaker 2>you have to think in fast forward mode. Even if
<v Speaker 2>it takes me a year to lose only five more pounds,
<v Speaker 2>I imagine myself a year from now five pounds lighter,
<v Speaker 2>and I thank myself for not quitting. It's still worth
<v Speaker 2>it and I will hit my goal. And even if
<v Speaker 2>I don't, I'm going to still do the things because
<v Speaker 2>I am healthier for it, both mentally and physically. This
<v Speaker 2>journey had to be constantly tweaked. There were countless trials
<v Speaker 2>and course corrections, times of complete discouragement. Through it all,
<v Speaker 2>I added prayer, reduced processed foods, learned what foods made
<v Speaker 2>me feel good and bad. Today, I set a new goal.
<v Speaker 2>I barely believed I would meet the first one of
<v Speaker 2>one hundred and forty five. I never believed that there
<v Speaker 2>was hope for the final one one hundred and thirty
<v Speaker 2>three pounds. But now I'm excited to start over and
<v Speaker 2>do it again. I'm not dreading it. I am truly
<v Speaker 2>embracing this lifestyle. Everything I try that works, I only
<v Speaker 2>keep doing if it is something I know I'm willing
<v Speaker 2>to do for the rest of my life. For example,
<v Speaker 2>I am obsessed with theater popcorn. I refuse to give
<v Speaker 2>it up, and I don't think I ever will. Also,
<v Speaker 2>I started working out every single day mostly before I
<v Speaker 2>was an all or nothing person, so I never did it.
<v Speaker 2>I felt like I had to run a five k
<v Speaker 2>every morning plus weight training for it to even be
<v Speaker 2>worth it. Now I just do a minimum of fifteen
<v Speaker 2>minutes a day, sometimes a jog, sometimes yoga. If I'm
<v Speaker 2>really ambitious and I have time, I do more. But
<v Speaker 2>I'm willing to do this for the rest of my
<v Speaker 2>life and adjust it as the seasons change. I have
<v Speaker 2>bought so many clothes lately because for once, when I
<v Speaker 2>try things on, I feel comfortable and things fit better.
<v Speaker 2>Sometimes I even smile in the fitting rooms. I never
<v Speaker 2>had an old pair of Honesty pants to try on
<v Speaker 2>because my old me had given up. But I was
<v Speaker 2>at the thrift store a few months ago and I
<v Speaker 2>found a wonderful pair of pants I loved. I couldn't
<v Speaker 2>get them to even come close to zipping up. I
<v Speaker 2>bought them anyways. My goal was to fit into them
<v Speaker 2>by the end of the summer. I can zip them
<v Speaker 2>up now, and by August, I'm sure they will be
<v Speaker 2>even more comfortable. I am more confident people I'm very close.
<v Speaker 2>Two have gotten the surgery or taken the shots, and
<v Speaker 2>they seem unhappy, still wishing that they could eat more,
<v Speaker 2>or worry they will gain weight back after they can't
<v Speaker 2>afford the medicine anymore. Everything I've learned and I'm doing
<v Speaker 2>literally brings me comfort and joy. It makes my life easier.
<v Speaker 2>I'm not afraid of regaining the weight. Even if I
<v Speaker 2>gain five pounds back and never lose another I will
<v Speaker 2>still be doing the things. I have no regrets. This
<v Speaker 2>is a slow journey, but I am able to live
<v Speaker 2>and love my life during this journey. Regardless of when
<v Speaker 2>I make the destination. None of it will be a waste.
<v Speaker 2>I've learned and I am a better version of myself
<v Speaker 2>because of it. I significantly feel better physically and mentally.
<v Speaker 2>I only wanted to write this hoping it will get
<v Speaker 2>even one person through a time when they think it
<v Speaker 2>isn't worth it or working the scale means nothing. It
<v Speaker 2>can be inspiring and helpful at times, but can also
<v Speaker 2>be deceitful and cut you down. You have to be patient.
<v Speaker 2>I know that it's hard. Fast forward your mind and
<v Speaker 2>stick with it. What really matters at the end of
<v Speaker 2>each day is every single decision you made to honor
<v Speaker 2>and take care of yourself for whatever reason. You need
<v Speaker 2>to keep doing the things, whatever they are for you,
<v Speaker 2>and have grace for yourself. If you mess up, you
<v Speaker 2>will mess up. But you still have tomorrow and.
<v Speaker 3>You've got this. Oh I love that, Mandy, And yeah,
<v Speaker 3>you will mess up. Guess what. I still mess up, Sherry?
<v Speaker 3>Do you ever mess up? Absolutely?
<v Speaker 1>I get to the end of my window. I'm like, man,
<v Speaker 1>I really ate too much today. I didn't eat that
<v Speaker 1>last or.
<v Speaker 3>Whatever it was. But even me, even now, it still happens.
<v Speaker 1>And you know, I love what Mandy said, get through
<v Speaker 1>the time when you think it isn't working. The thing
<v Speaker 1>about intermittent fasting is it's always working. If the only
<v Speaker 1>way you define working is what your scale is doing,
<v Speaker 1>then you're going to be disappointed, right because intermittent fasting
<v Speaker 1>works so much behind the scenes, doing things we can't
<v Speaker 1>even imagine.
<v Speaker 2>You know.
<v Speaker 1>I like to think of it like dental work. You know,
<v Speaker 1>if you get a cavity, do you decide that brushing
<v Speaker 1>your teeth is not working and you're gonna quit. Oh,
<v Speaker 1>you can brushing your teeth and you're gonna be better
<v Speaker 1>off in thirty years if you brush your teeth every day,
<v Speaker 1>then if you gave up when you got that first cavity.
<v Speaker 1>And I like to think of intermittent fasting as just
<v Speaker 1>one of those things. Like we do we exercise to
<v Speaker 1>strengthen our muscles, we get a good night's sleep when
<v Speaker 1>we can, we do intermittent fasting. Last night, I didn't
<v Speaker 1>sleep well, Sherry, But one night. You know, that's not
<v Speaker 1>gonna stop me from trying again tonight. So I'm really
<v Speaker 1>glad that me and he's doing well, and we just
<v Speaker 1>never know what's going to happen with intermittent fasting in
<v Speaker 1>our pocket.
<v Speaker 3>Right.
<v Speaker 2>Yeah, I had a coaching call with a client last
<v Speaker 2>week and she hasn't lost any weight since October. She
<v Speaker 2>started in October. She hasn't lost new weight since I
<v Speaker 2>think March. But she said, I don't want to quit, right,
<v Speaker 2>This is the most freedom I have ever found from
<v Speaker 2>diet brain and questioning every single thing I eat and
<v Speaker 2>thinking about what I'm gonna eat all day long. And
<v Speaker 2>I don't have to wake up in the morning and
<v Speaker 2>plan out every fight that goes in my mouth. So
<v Speaker 2>that's what she asked me. You know, if I'm not
<v Speaker 2>losing weight, is it doing anything for me physically? And
<v Speaker 2>I'm like, it's always doing something.
<v Speaker 1>It's so many things in our bodies, right, so many
<v Speaker 1>things are going on behind the scenes. And what really
<v Speaker 1>always makes me remember that is researchers like doctor Mark
<v Speaker 1>Mattson worked at Don's Hopkins studied the brain and he
<v Speaker 1>started doing it remitting fasting in the eighties. He did
<v Speaker 1>not do it for weight loss. He did it because
<v Speaker 1>of the benefits, and he continues to do it because
<v Speaker 1>the way it makes him feel he never needed to
<v Speaker 1>lose weight as far as I know, right, he's so.
<v Speaker 2>There's doctor Bert Herring, And you know that's what when
<v Speaker 2>I shifted to a five hour eating windows after I
<v Speaker 2>read his book, it was right before I found you.
<v Speaker 3>He didn't do it for weight loss. I think he
<v Speaker 3>could at first, did he at first?
<v Speaker 1>Yeah? I think he would needed to lose like twenty
<v Speaker 1>pounds or something like. He did it for a while,
<v Speaker 1>if I'm trying, if I'm remembering correctly, I spent a
<v Speaker 1>long time since I read it, But.
<v Speaker 2>I think he did it because it was easier and
<v Speaker 2>he now I think he life schedule.
<v Speaker 1>Did it for a little while, lost some weight, stopped
<v Speaker 1>doing it, regained someone I think his was like, and
<v Speaker 1>then went down. Yes, and then he just got doing it. It
<v Speaker 1>was not a lot of weight, ten to twenty pounds,
<v Speaker 1>that's the way I remembered.
<v Speaker 3>I could be wrong.
<v Speaker 2>Well, you're probably right, because you were actually part in
<v Speaker 2>his community for a.
<v Speaker 3>While and I met him face to thanks one time.
<v Speaker 3>Oh that's right. Yeah, we didn't talk about that.
<v Speaker 2>But your memory must be better than mine.
<v Speaker 3>I don't know. I read that book.
<v Speaker 2>Well, just remember him talking about just how easy.
<v Speaker 3>It was.
<v Speaker 2>It worked in with his busy schedule and he didn't
<v Speaker 2>have to think about eating and what to eat and whatever.
<v Speaker 2>So and it's really true, like, if nothing else, if
<v Speaker 2>it takes away we have so much decision fatigue in
<v Speaker 2>our lives. Oh yeah, so if nothing else, if all
<v Speaker 2>it does is simplify your life and takes away that
<v Speaker 2>decision fatigue of what diet am I going to do?
<v Speaker 2>What method of eating am I going to undertake? What
<v Speaker 2>am I going to have that's healthy for breakfast, lunch,
<v Speaker 2>and dinner. I mean, if that is all the benefit
<v Speaker 2>you got from it, think of all the other things
<v Speaker 2>your brain can be thinking about besides this.
<v Speaker 3>True.
<v Speaker 1>Yeah, I don't even think about it. My windows closed, right,
<v Speaker 1>I'm not worried about it. I'll open it later. So
<v Speaker 1>now we have a question from listener. This question is
<v Speaker 1>from Catherine. She's been doing Erbin fastening for eight weeks.
<v Speaker 1>She's seventy five, she's five foot three, one hundred and
<v Speaker 1>sixty and then she al says at one hundred and forty.
<v Speaker 1>So I wonder if that means that Charta at one
<v Speaker 1>sixty and her goal is one forty because she wrote
<v Speaker 1>one sixty Comma one. So my guess is she's one
<v Speaker 1>sixty and her goal is one forty. So she said
<v Speaker 1>she did keto and twenty twenty lost weight but gained
<v Speaker 1>weight back after adding carbs. Her question is does getting
<v Speaker 1>steroid shots for arthritis and taking antidepressants affect your weight loss?
<v Speaker 2>Okay, when you get a steroid shot, these are done
<v Speaker 2>very intermittently, so you know, the day you get your shot,
<v Speaker 2>maybe the day after, you may notice that you're hungrier
<v Speaker 2>than you normally are, and that's just a result of
<v Speaker 2>the stereoidhots raise your blood sugar. Your blood sugar is
<v Speaker 2>not going to be as well controlled, not to mention,
<v Speaker 2>when your blood sugar is higher, your body's gonna pump
<v Speaker 2>out more insulin. So taking a steroid shot or taking
<v Speaker 2>a medrol dose pack because you have an allergy flare
<v Speaker 2>or sinusiitis or whatever reason they give you like a
<v Speaker 2>steroid dose pack, you're not gonna see weight gain from that.
<v Speaker 2>The people who see weight gain with steroids are people
<v Speaker 2>who have to take steroids every single day for some
<v Speaker 2>sort of medical condition, and that's really the weight gain
<v Speaker 2>becomes about because they become extremely insolent resistant. So I
<v Speaker 2>wouldn't think twice about those steroid shots. If I was
<v Speaker 2>to do anything the day I got the steroid shot,
<v Speaker 2>I would probably shift to more of a lower carb
<v Speaker 2>eating window, just to keep your blood sugar more tightly
<v Speaker 2>controlled from the food you eat, because your body's already
<v Speaker 2>challenged from it, so you know, focus on some lean
<v Speaker 2>proteins and lots of veggies on those days. And then
<v Speaker 2>as far as antidepressants, if I'm remembering right, I've researched
<v Speaker 2>this several different times for several differ people. Well, there
<v Speaker 2>is one antidepressant on the market that they do know
<v Speaker 2>can cause weight gain directly, and they don't know why.
<v Speaker 2>They think it could potentially slow your metabolic rate. But
<v Speaker 2>as a whole, antidepressants, the reason that they can cause
<v Speaker 2>weight gain is because it has to do with your
<v Speaker 2>serotonin and in your brain, and they make you crave carbohydrates.
<v Speaker 2>I think intermint fasting if you're taking antidepressants is a
<v Speaker 2>perfect combo because you're either eating or you're not eating right.
<v Speaker 2>So it's not like Ooh, I'm craving something sweet. I
<v Speaker 2>want to feel better. I want a little hit as
<v Speaker 2>some feel good chemicals in my brain, so I'm going
<v Speaker 2>to eat this cookie at ten am. You're not gonna
<v Speaker 2>do that because you're fasting, and so could it negatively
<v Speaker 2>affect your weight, yes, But when you're eating in a
<v Speaker 2>controlled manner and fasting all day, I don't think that
<v Speaker 2>you're going to see that effect. That's just my personal opinion,
<v Speaker 2>that's my experience from people in the community. Not to
<v Speaker 2>mention lots and lots of people in the community who've
<v Speaker 2>been on antidepressants, especially who went on in middle aged
<v Speaker 2>as their bodies became more insulin resistant and their moods
<v Speaker 2>became more unstable and menopause kind of threw them for
<v Speaker 2>a loop. A lot of them come to the community
<v Speaker 2>and tell us that they were able to wean off
<v Speaker 2>their antidepressants because their moods are so much more stable
<v Speaker 2>because their blood sugars are controlled yep, and they just
<v Speaker 2>feel better and they have more energy, they're not so fatigued.
<v Speaker 2>So just some effects that we've seen from the community.
<v Speaker 2>So I don't think you have anything to worry about.
<v Speaker 1>Catherine, and Catherine, I'm kind of reading between the lunes,
<v Speaker 1>since you didn't share a whole lot of information that
<v Speaker 1>perhaps you're stuck. Your weight isn't going isn't doing what
<v Speaker 1>you think it should be doing, and I would like
<v Speaker 1>to encourage you to make sure that you are weighing
<v Speaker 1>daily and then once a week take the time to
<v Speaker 1>add up all seven weights and divide by seven to
<v Speaker 1>get your weekly average. You've only been doing intermittent fasting
<v Speaker 1>for eight weeks, so we don't expect to lose weight
<v Speaker 1>for the.
<v Speaker 3>First month and for after that. Especially.
<v Speaker 1>You know your age, the age of seventy five, you
<v Speaker 1>can expect you're probably going to lose more slowly than
<v Speaker 1>you did when you were younger. I think that's just
<v Speaker 1>the way bodies are. So a half a pound to
<v Speaker 1>one pound per week is a great rate of loss,
<v Speaker 1>but as we get older, it might be slower than that.
<v Speaker 1>So I would recommend just sticking to a daily five
<v Speaker 1>hour window, relax into the process, and let your body
<v Speaker 1>do what it's going to do. And you know, you
<v Speaker 1>can track your weekly average and see what happens from
<v Speaker 1>one weekly average to the next. You know, you mentioned
<v Speaker 1>that you did well on keto. You know there's a
<v Speaker 1>lot of distance between eating everything that there is to
<v Speaker 1>eat and keto.
<v Speaker 3>There might be a happy medium in the middle for.
<v Speaker 1>You where you're choosing to have carbs, but they're really
<v Speaker 1>high quality, real food carbs. You might not need to
<v Speaker 1>just eliminate carbs, but just focus on high quality foods
<v Speaker 1>of all macro types. High quality carbs, HIH quality proteins,
<v Speaker 1>HIH quality fat. Focus on real food that's delicious makes
<v Speaker 1>you satisfied in your five hour window. So I just
<v Speaker 1>wanted to add that in there too. Don't expect the
<v Speaker 1>weight loss to be quick. What is that saying, Shery.
<v Speaker 1>I'm trying to remember it. As you get older, it's
<v Speaker 1>harder to lose weight because the pounds have been there
<v Speaker 1>a while and now the pounds in your body are
<v Speaker 1>good friends.
<v Speaker 3>I don't know something like that. I have never I've
<v Speaker 3>never heard that.
<v Speaker 1>It's something I've seen, like some kind of a graphic
<v Speaker 1>or whatever, like a joke, you know. But it just
<v Speaker 1>can be a little harder to lose the weight, and
<v Speaker 1>so just be prepared for it to be slow and steady.
<v Speaker 1>This is not a fast you know, lose that twenty
<v Speaker 1>pounds in a month kind of a weight loss plan.
<v Speaker 3>So slow and steady, and you know, like we've heard from.
<v Speaker 1>Mandy, just think about where you're going to be in
<v Speaker 1>one year, if you you know, there's so much more
<v Speaker 1>than weight loss. You know, if you're dealing with arthritis pain,
<v Speaker 1>guess what's great for that intermittent fasting. What if you
<v Speaker 1>lose zero pounds but your arthritis pain goes away.
<v Speaker 3>That would be amazing, That would be a huge success.
<v Speaker 3>What if you.
<v Speaker 1>Lose zero pounds but you no longer need ant the
<v Speaker 1>depressants because your mood is better.
<v Speaker 2>Huge And I just wanted to share with Catherine too.
<v Speaker 2>My mom is seventy five, she'll be seventy six in
<v Speaker 2>the fall. And I shared before several weeks ago that
<v Speaker 2>my parents started entered and fasting. And I just scrolled
<v Speaker 2>back to see when they started, and they started May seventeenth,
<v Speaker 2>and today is August the fifth, so it was eleven
<v Speaker 2>weeks on Saturday when I asked them how they were doing,
<v Speaker 2>my dad is down fourteen point eight pounds and my
<v Speaker 2>mom found thirteen point four pounds. Wow, and yes, but
<v Speaker 2>what's even better than that is when I was there
<v Speaker 2>in April, we went for a walk and my mom
<v Speaker 2>made it about a block and a half.
<v Speaker 3>She's got arthritis, she's.
<v Speaker 2>Got bad feet, bad knees. She turned around, went back
<v Speaker 2>home and I told my dad, then you've got to
<v Speaker 2>get her moving and more active. She shared with me
<v Speaker 2>that only is her weight down, that she has been
<v Speaker 2>able to walk a lot more distance. And she said,
<v Speaker 2>I don't know why, but I feel stronger and I
<v Speaker 2>feel like I have more energy.
<v Speaker 3>Oh.
<v Speaker 2>I love that and her that we hear that so often.
<v Speaker 2>That really increases people's stamina. And so I'm so glad
<v Speaker 2>to know that she's feeling better, that she's able to
<v Speaker 2>get out there and get some good walks in with
<v Speaker 2>my dad. My dad walks like two miles every morning.
<v Speaker 3>That's awesome.
<v Speaker 2>So hopefully maybe a year from now, I'll be able
<v Speaker 2>to report that she's walking two miles a day with him.
<v Speaker 3>That's fantastic.
<v Speaker 1>I was expecting the punch on to be that she'd
<v Speaker 1>only lost like three pounds. There's all that she's doing it,
<v Speaker 1>and I was.
<v Speaker 2>Very slow to start. Right, they whittled their window down,
<v Speaker 2>and they're eating pretty much. She says, she's eating a
<v Speaker 2>pretty much in a five hour window. My dad still
<v Speaker 2>thinks he needs a snack at noon, so he's eating
<v Speaker 2>more in like a six hour window. I asked her,
<v Speaker 2>I said, is it hunger or habit? And she said,
<v Speaker 2>it's habits, right, and he's just not open to like
<v Speaker 2>kind of overcoming that habit right now. So but he
<v Speaker 2>may at some point realize he doesn't need that noon snack.
<v Speaker 2>But you know he's also very, very active, so he
<v Speaker 2>might need that noon snack. So I want you to
<v Speaker 2>give batter some hope that I know a lot of
<v Speaker 2>people think is this going to work? Because I'm in
<v Speaker 2>my seventies, and I want you to know it absolutely
<v Speaker 2>can work. We see it time as coming again in community,
<v Speaker 2>and just give it time. Your body's been doing its
<v Speaker 2>own thing for a while, so let it really shift
<v Speaker 2>into weight loss mode and hang in there.
<v Speaker 3>Be patient.
<v Speaker 1>It's you know, I know that I wouldn't lose weight
<v Speaker 1>now as quickly as I did when I was twenty two, right,
<v Speaker 1>So absolutely, yeah.
<v Speaker 2>All right, So we have a question from Anne in
<v Speaker 2>Bluffed in South Carolina.
<v Speaker 3>You know where that is? That is the home of Spartana.
<v Speaker 2>Oh see, I knew I knew the name for some reason. Okay,
<v Speaker 2>all right, absolutely, I know that I love Bartina.
<v Speaker 1>Everybody who's listening is like, what in the heck is
<v Speaker 1>that Bartina is a Southern clothing.
<v Speaker 3>And jewelry and bags and you know that sort of thing.
<v Speaker 1>It's a southern brand from the low country of South Carolina.
<v Speaker 1>And I actually learned cheery I was on a tour
<v Speaker 1>of some wetlands. It's actually pronounced spartana when you're saying
<v Speaker 1>the name of the grass. It's a type of grass
<v Speaker 1>that grow Marshieririe's called Spartana, but everyone calls the store Spartana.
<v Speaker 3>So okay, teachers are going to teach. Sorry.
<v Speaker 2>Well, I'm not really a purse carrier, but I've always
<v Speaker 2>wanted a nice purse for when I'm out and about
<v Speaker 2>and traveling and chopping with the girls. And I was
<v Speaker 2>out there with Jin. We went to an outlet mall
<v Speaker 2>and I think I looked at every store in that
<v Speaker 2>mall looking for a purse. And I went back to
<v Speaker 2>the Spartana store, which was the first one we went to,
<v Speaker 2>and I bought one there. And it's so cute, and
<v Speaker 2>it's hanging on this hook in my entryway and I
<v Speaker 2>just look at it. It brings me joy to look
<v Speaker 2>at it. I don't even carry it at home. You
<v Speaker 2>just stop just everybody anyway. So and from Bluffton, South Carolina,
<v Speaker 2>She says, Hello, Jen and Sherry, I have been on
<v Speaker 2>and off IF for since twenty twenty. I don't know
<v Speaker 2>why I fall off the IF wagon, but I always
<v Speaker 2>eventually get right back on the IF way of life.
<v Speaker 2>I am forty four years old, five foot four, and
<v Speaker 2>I would say around one hundred and ninety pounds. I
<v Speaker 2>won't get on the scale, so I am basing weight
<v Speaker 2>loss off of pictures and how my clothes fit. I
<v Speaker 2>have been back to fasting for about two months, and
<v Speaker 2>my eating window is to five PM to ten pm.
<v Speaker 2>I do feel like I am slowly losing weight. My
<v Speaker 2>question is should I have a super salty taste in
<v Speaker 2>my mouth? It normally starts mid afternoon and lasts until
<v Speaker 2>I start eating. It is like there's a salt lake
<v Speaker 2>in my mouth. Is that normal? Or am I just
<v Speaker 2>too salty?
<v Speaker 3>Thank you?
<v Speaker 1>That's so funny and fun fact about Anne's window. That's
<v Speaker 1>the eating window that Bert Herring used five to ten.
<v Speaker 3>That's the one I used for years.
<v Speaker 1>You remember that he suggested that that was the one
<v Speaker 1>that worked for him fast five. He started at five
<v Speaker 1>and eight from five to ten. So you know, first
<v Speaker 1>I was like, you gotta start at five. Of course,
<v Speaker 1>now I'm in bed at nine o'clock, So that would
<v Speaker 1>not be a very good window for me, right minus
<v Speaker 1>shit usually two to seven something around there. But okay,
<v Speaker 1>so Ann, I actually can answer this question now because
<v Speaker 1>I think Sherry, do you experience katosis as a salty taste?
<v Speaker 3>I don't. I have a dirty mouth feel, but I
<v Speaker 3>hear mouth that's dirty mouth.
<v Speaker 1>I knew that. That's not why I can describe it
<v Speaker 1>as dirty mouth. I knew that he did it in
<v Speaker 1>some kind of a different way, dirty mouth kind of
<v Speaker 1>a like a I don't know, a bitter like. I
<v Speaker 1>definitely get a taste. Yeah, it's more a feel. Okay, Well,
<v Speaker 1>some people describe kotosis as metallic, that's the most common
<v Speaker 1>that people say, or like aspeking kind of what it is.
<v Speaker 1>Nail polish remover is acetone and it's like an acetone
<v Speaker 1>kind of a thing. But I have heard people say
<v Speaker 1>they experience katosis as a salty taste in their mouth.
<v Speaker 1>I don't, but I would really guess that's what you're experiencing.
<v Speaker 1>We do not all experience it the same way. And
<v Speaker 1>I know whenever, like I remember from the Facebook groups,
<v Speaker 1>when someone would talk about katosis and how they taste it,
<v Speaker 1>we would talk about it. Then someone would come along
<v Speaker 1>with it's like, oh my god, I don't taste anything.
<v Speaker 1>Am I doing it wrong? No, some people don't taste anything,
<v Speaker 1>and so I don't want you to say, well, I
<v Speaker 1>don't taste anything, so I must be doing it wrong.
<v Speaker 1>If you're tasting something different in your mouth at some
<v Speaker 1>point in the fast, as it get later, that's probably katosis.
<v Speaker 1>If you're not, that doesn't mean you're not getting into katosis.
<v Speaker 1>And some people might wonder, you know, am I getting
<v Speaker 1>into katosis? How do I even know? Here's how you know.
<v Speaker 1>Your body is flipping the metabolic switch, which I think
<v Speaker 1>is more important than what ketones are doing. Flipping the
<v Speaker 1>metabolic switch means that you're fasting. Your body is running
<v Speaker 1>on you know, let's say, glicogen from your liver, your
<v Speaker 1>blood sugar that's circulating in your blood stream. Then at
<v Speaker 1>some point you know you're running a little low on
<v Speaker 1>that glycogen fuel source. And usually around that time, I'll
<v Speaker 1>get a little hunger signal from my body and I'll
<v Speaker 1>be like, oh, I could eat a little something, but
<v Speaker 1>I keep fasting because I don't open.
<v Speaker 3>My window at eleven or twelve or whenever.
<v Speaker 1>That is keep going, and then my body's like okay,
<v Speaker 1>and then it switches over to burning more sword fuel
<v Speaker 1>and that's that metabolic switch, flipping going into the fat
<v Speaker 1>burning state. And so that's when you would you begin
<v Speaker 1>to ramp up very, very slight amounts of keytnes. If
<v Speaker 1>you kept fasting on and on and on, the amount
<v Speaker 1>would go greater and greater. But we're not trying to
<v Speaker 1>measure key tones or do anything like that. Just if
<v Speaker 1>you're able to keep fasting. For me, it happens maybe
<v Speaker 1>our sixteen, maybe our eighteen. It depends on what I
<v Speaker 1>had the day before. It could happen. It happened at
<v Speaker 1>hour twelve if you ate really lightly the day before.
<v Speaker 1>But if you get a little wave of hunger, keep fasting,
<v Speaker 1>and then feel better, then you can be certain your
<v Speaker 1>body slipping the switch. Do you want to add anything
<v Speaker 1>to that, Sherry, No.
<v Speaker 2>I mean, like I'll just say too about we talked
<v Speaker 2>about keytones, and there are people who think they need
<v Speaker 2>to be seeing key tones. I had some lab work
<v Speaker 2>done for function health last week, and I didn't even
<v Speaker 2>know they were going to do your analysis, and so
<v Speaker 2>by the time I got there, it was like ten
<v Speaker 2>o'clock in the morning, I would have been about sixteen
<v Speaker 2>hours fasted. I had not had coffee, and I had
<v Speaker 2>a very strong taste of katosis at that point, so
<v Speaker 2>much so that I could not wait to get my
<v Speaker 2>blood done and go get a coffee. When I was
<v Speaker 2>looking at my analysis results said negative for keytnes. Well,
<v Speaker 2>I know that I was in katosis, right, but my
<v Speaker 2>body was using them and I was not excreting them
<v Speaker 2>in my urine. Right.
<v Speaker 1>That's something that also confuses people that we should be
<v Speaker 1>able to measure them. Like when someone is brand new
<v Speaker 1>to a keto diet or fasting that causes you know, ketosis,
<v Speaker 1>our body will get rid of those key tones and
<v Speaker 1>our urine, but eventually our body becomes more efficient at
<v Speaker 1>using them and doesn't want to waste them. So yeah,
<v Speaker 1>so you might be thinking that, Like I read an
<v Speaker 1>article written by someone who was in the keto world
<v Speaker 1>and it talked about that how people who are doing
<v Speaker 1>the keto diet will see their number of key tones
<v Speaker 1>that go down and they start freaking out because they
<v Speaker 1>think they're, you know, not making key tones anymore, or
<v Speaker 1>they've been kicked out of katosis, and it's really just
<v Speaker 1>that their body is more efficient, and so they're not
<v Speaker 1>being wasted, They're not hanging around in the blood, they're
<v Speaker 1>not being released through urine or through your breath as much.
<v Speaker 3>Yeah.
<v Speaker 2>Now I will just add too though. I was thinking
<v Speaker 2>while you're talking, if you're somebody who always tastes katosis
<v Speaker 2>or you sense the signs of katosa as you feel
<v Speaker 2>the flips, switch flip or whatever, and all of a
<v Speaker 2>sudden you don't notice those things, I would have you
<v Speaker 2>go back and kind of look at what your windows
<v Speaker 2>have been. Have you been having window creep? Because you
<v Speaker 2>start having window creep, or having extra indulgent windows, or
<v Speaker 2>having too much fun in your summer, you may suddenly
<v Speaker 2>notice that those things are not happening anymore. And that's
<v Speaker 2>your kind of wake up call that it's time to
<v Speaker 2>tighten up your windows and take a look at what
<v Speaker 2>you're eating in your windows that might be preventing you
<v Speaker 2>from shifting into fat burning during your fast.
<v Speaker 1>Yeah, window creep is real, it really is. And now
<v Speaker 1>it's time for our segment called what's Your Why. Most
<v Speaker 1>of us have weight loss in mind, and that is
<v Speaker 1>a great reason to begin intermittent fasting. But as I've
<v Speaker 1>already said, there is so much more to what intermittent
<v Speaker 1>fasting can do for us beyond weight loss. And I
<v Speaker 1>believe that when you have a powerful why statement as
<v Speaker 1>for why you're doing intermittent fasting, and when it's deeper
<v Speaker 1>than weight loss alone, you're more likely to find long
<v Speaker 1>term success and view intermittent fasting as a lifestyle. Again,
<v Speaker 1>I'm not going to stop brushing my teeth.
<v Speaker 3>If I went to.
<v Speaker 1>Bed one night and was too tired and didn't brush
<v Speaker 1>my tea, I wouldn't wake up the next day and say, well,
<v Speaker 1>I blew it done with that, not going to brush today.
<v Speaker 1>Now you get up and you do it the next day.
<v Speaker 3>All right?
<v Speaker 2>This week, we have a wife from Leanne in Florida.
<v Speaker 2>She wrote, I choose IF because I want to live
<v Speaker 2>to be ninety. I want to be that ninety year
<v Speaker 2>old woman who is still kicking butt and living her
<v Speaker 2>best life.
<v Speaker 3>Me too, yep.
<v Speaker 2>I choose IF because my two daughters need me to
<v Speaker 2>model that food is for energy and nutrients. IF has
<v Speaker 2>taught me about caring for my female body, and my
<v Speaker 2>girls see me choosing whole foods, choosing healthy drinks without
<v Speaker 2>sugar and such. I choose IF to break the family
<v Speaker 2>cycle of emotional eating. If is therapeutic on so many levels.
<v Speaker 1>I love that those are very good reasons, and you
<v Speaker 1>know we both want those same things. And emotional eating
<v Speaker 1>that is really sad, such a thing that people get
<v Speaker 1>into the cycle of We've talked about that before, but
<v Speaker 1>I really really get it. And if you're an emotional eater,
<v Speaker 1>having that eating window boundary and sticking to it can
<v Speaker 1>really help. You're feeling some sadness, your windows closed. You
<v Speaker 1>could open your window, but that's not gonna help. You're
<v Speaker 1>gonna then be still sad and disappointed in yourself that
<v Speaker 1>you opened your window. Portly, I've got two problems instead
<v Speaker 1>of the one that made you emotional before.
<v Speaker 2>And then you're probably not gonna sleep well right then
<v Speaker 2>you're gonna wake up the next day in a sleep deficit,
<v Speaker 2>which is gonna make your next day fast hard, and
<v Speaker 2>your emotions not as stable. So I mean that's where,
<v Speaker 2>like I always say, I have heels in so many ways,
<v Speaker 2>and I really believe that because you know, when you
<v Speaker 2>break some of these negative patterns that you have, the
<v Speaker 2>winds just keep coming.
<v Speaker 1>Yeah, And we learn ways of dealing with our emotions
<v Speaker 1>that are not eating and again she said family cycle.
<v Speaker 1>They get these things get programmed into as a childhood.
<v Speaker 1>If every time you cried, your mom gave you ice cream,
<v Speaker 1>you start associating that and you have to work to
<v Speaker 1>break that cycle.
<v Speaker 3>So I mean it's not easy work. No, it's worth it.
<v Speaker 3>It is absolutely worth it, all right.
<v Speaker 2>So we have a question from Sonia in Colorado. She said, Hi,
<v Speaker 2>Jen and Sherry. July one was my first fastniversary. I
<v Speaker 2>have been wanting to submit a question and ask for
<v Speaker 2>some tweaks. I've been fasting pretty consistently over twenty twenty
<v Speaker 2>four to twenty five, using a nineteen to five protocol
<v Speaker 2>with some longer windows on vacation or special events. I
<v Speaker 2>did not clean fast until September of twenty twenty four
<v Speaker 2>because of my coffee in the morning. But now I
<v Speaker 2>drink black coffee and water. I was being a bit stubborn,
<v Speaker 2>but I finally made the jump in August and I
<v Speaker 2>fasted easier in September. I lost about five pounds by October,
<v Speaker 2>and I was super happy about that. I didn't diet
<v Speaker 2>in my teenage years. I was pretty active and I
<v Speaker 2>ate when I was hungry. Growing up, I gained thirty
<v Speaker 2>pounds with my first child at age twenty four, and
<v Speaker 2>it took nine months for the weight to come off
<v Speaker 2>without me thinking too much about it. Then I had
<v Speaker 2>my second child and I gained thirty pounds again, and
<v Speaker 2>this time it took effort.
<v Speaker 3>So I did low car because that.
<v Speaker 2>Was the craze in the late nineties, and I actually
<v Speaker 2>felt better, but I couldn't stick to it long term.
<v Speaker 2>I was able to get to about one hundred and
<v Speaker 2>thirty pounds, and I was okay with that over the years.
<v Speaker 2>In my thirties and early forties, I gained weight about
<v Speaker 2>fifteen pounds as stress in my life was significant. I'm
<v Speaker 2>an emotional eater and drinker. When i get stressed, I've
<v Speaker 2>been to therapy. I've gone back to church, which has
<v Speaker 2>helped me so much. I'm an avid reader, and I
<v Speaker 2>found your books. I loved the idea of not counting
<v Speaker 2>calories or eliminating a food group, so that is why
<v Speaker 2>I tried intermint fasting since twenty twenty two. In my fifties,
<v Speaker 2>I went through menopause and then a divorce. I gained
<v Speaker 2>weight again because of emotional eating and drinking. On something
<v Speaker 2>we were just talking about while I can fit into
<v Speaker 2>a size eight. I am still hovering around one hundred
<v Speaker 2>and forty five pounds. I would be happy to be
<v Speaker 2>around one hundred and thirty to one hundred and thirty five.
<v Speaker 2>I have cut down on alcohol a lot, and I
<v Speaker 2>use an app to track it as it helps me
<v Speaker 2>keep my goals in mind. I have to say that
<v Speaker 2>has cut down on emotional eating because when my window
<v Speaker 2>is closed, I don't eat, and that is huge for me.
<v Speaker 2>I am working on eating a whole foods diet and
<v Speaker 2>some sweets once or twice a week in my window.
<v Speaker 2>When I dieted in the past, I would restrict calories
<v Speaker 2>and carbs. I can't stay on the wagon that way
<v Speaker 2>and would find myself in a well I might as
<v Speaker 2>well everything frame of mind when I tried losing weight
<v Speaker 2>that way in the past. Since fasting, I am able
<v Speaker 2>to stay on the wagon since there isn't one. I
<v Speaker 2>just close my window and do better the next day.
<v Speaker 2>That has given me freedom in my mind. While I
<v Speaker 2>see less inflammation in my face and I experience other
<v Speaker 2>non scale victories. What else could I tweak to lose
<v Speaker 2>the weight? Is it lack of consistency? My win is
<v Speaker 2>that I have more energy than I've ever had on
<v Speaker 2>any diet. I like how I feel, so I will
<v Speaker 2>keep doing if. Thank you for your podcast and information.
<v Speaker 2>I love to research and learn about nutrition and health
<v Speaker 2>and mental health well being. I am a school counselor
<v Speaker 2>in an elementary school. Thank you, ladies, you rock all right.
<v Speaker 1>So, Solnia, I wish I had one bit of information
<v Speaker 1>that you didn't share, and that is your height, because
<v Speaker 1>if I knew your height, that would make such a
<v Speaker 1>difference in the advice. For example, if you're five eight,
<v Speaker 1>I would have very different advice for you versus if
<v Speaker 1>you're five foot zero. So, not knowing that information, I'm
<v Speaker 1>not sure if one hundred and forty five is in
<v Speaker 1>the healthy weight range for you are not, so I
<v Speaker 1>would like you to figure that out. I want you
<v Speaker 1>to google Smart BMI, type that in the words smart
<v Speaker 1>and then BMI, and then I want you to put
<v Speaker 1>in your weight of one forty five, your age, and
<v Speaker 1>your height, and then I want you to click on
<v Speaker 1>that and see what it gives you. If you are
<v Speaker 1>in the green range for Smart Bmi, then you're at
<v Speaker 1>a healthy weight for your height and my advice.
<v Speaker 3>If you're in the green my advice.
<v Speaker 1>Is to settle into the lifestyle, let your body do
<v Speaker 1>what it does. Relax into the lifestyle, live your goal lifestyle,
<v Speaker 1>and wherever your weight settles is where it settles. Now,
<v Speaker 1>if you're above the green and you're in the red,
<v Speaker 1>then you're going to want to lose some weight, absolutely,
<v Speaker 1>And I understand. Look, I understand if you felt really
<v Speaker 1>good between one thirty and one thirty five in the past,
<v Speaker 1>I understand wanting to see that again, because you know,
<v Speaker 1>we remember feeling really good in our bodies at a
<v Speaker 1>certain weight. We want to feel that again. But do
<v Speaker 1>you want to work as hard as it might take
<v Speaker 1>for you to get there? Maybe you do, maybe you don't.
<v Speaker 1>That's where you get to decide. There's one question you
<v Speaker 1>asked where you said, is it a lack of consistency?
<v Speaker 1>If you think that you're not losing weight because of
<v Speaker 1>a lack of consistency, then I'm going to tell you
<v Speaker 1>it probably is. You know, as a school counselor, you
<v Speaker 1>know how kids have pretty good insight if you're really
<v Speaker 1>dig down and they really know what's wrong. If you
<v Speaker 1>have to ask, am I not losing weight because I'm
<v Speaker 1>not being consistent? Then that's probably true. That being said,
<v Speaker 1>if you're in the healthy weight range and your special
<v Speaker 1>occasion eating brings you joy, you can decide to do
<v Speaker 1>that and be a size eight in a size that
<v Speaker 1>I remember like wanting to be a size eight so badly.
<v Speaker 1>When I got to a size eight, I just thought
<v Speaker 1>that I had just died in that's right?
<v Speaker 3>What right?
<v Speaker 1>A single digit like single digit eight felt like so
<v Speaker 1>amazing for me. So this is where you just really
<v Speaker 1>get to decide and you have to just figure out
<v Speaker 1>what are you willing to do long term? Are you
<v Speaker 1>a healthy weight or not? Can you come to terms
<v Speaker 1>with that and be okay as a size eight one
<v Speaker 1>forty five? Or do you really need to get down
<v Speaker 1>a little bit to be a healthy weight range, in
<v Speaker 1>which case you're going to have to change them things up.
<v Speaker 3>And my hunch is it's going to be consistency. What
<v Speaker 3>do you think?
<v Speaker 2>Sherry M Yeah, And I just wanted to say too,
<v Speaker 2>like I just ran some numbers based off of what
<v Speaker 2>I could kind of glean from her post. She said,
<v Speaker 2>since twenty twenty two in her fifties. So I just
<v Speaker 2>plugged in five foot five and fifty five.
<v Speaker 3>Years, okay, making it up.
<v Speaker 2>We don't have an estimate, right, and with those numbers,
<v Speaker 2>you would be right solid in the middle of a
<v Speaker 2>healthy weight range for that age and weight. Okay, So
<v Speaker 2>that's why this smart being my calculator is really helpful
<v Speaker 2>because you can just really see where you fall and
<v Speaker 2>then it talks about the health aspects of maintaining that
<v Speaker 2>weight anyway, So I just kind of wanted to run
<v Speaker 2>just kind of get an idea. Here's the thing with if.
<v Speaker 2>A lot of times people are able to get into
<v Speaker 2>the same size clothes that they were in at an
<v Speaker 2>earlier time in their life, but way more. Right.
<v Speaker 3>So I have a progress photo that I show.
<v Speaker 2>In the community where I weigh the exact same amount
<v Speaker 2>way more. Oh yeah, counts maybe, and my body is
<v Speaker 2>significantly different toned. I'm flabby looking in the first one,
<v Speaker 2>but I weigh more And I wasn't, you know, doing
<v Speaker 2>crazy workouts or anything. I was rebounding and doing yoga.
<v Speaker 2>Everybody's like, yeah, but you were clearly strength training or whatever,
<v Speaker 2>and I'm like, I wasn't. I was doing yoga and rebounding.
<v Speaker 2>Sometimes we have to let go of that number and
<v Speaker 2>rather just settle into a size that we feel comfortable in.
<v Speaker 2>You know, and when you get to that size and
<v Speaker 2>you're wearing those clothes comfortably, don't worry about what the.
<v Speaker 3>Scale says exactly.
<v Speaker 1>That's why I threw my scale away right Our next
<v Speaker 1>question is from Tiring in Upstate New York. I have
<v Speaker 1>been doing intermittent fasting since March of twenty twenty five,
<v Speaker 1>and I started clean fasting in late April twenty twenty five.
<v Speaker 1>So Tiring, we're going to use that as your starting
<v Speaker 1>date April twenty twenty five when you started clean fasting.
<v Speaker 3>My stats.
<v Speaker 1>I recently turned sixty three, I'm five foot one, and
<v Speaker 1>I currently way around one to eighty. See that is
<v Speaker 1>super helpful information right there. I am looking to get
<v Speaker 1>somewhere around one hundred and thirty five to one hundred
<v Speaker 1>and fifty. Will know much better when I get closer
<v Speaker 1>to what feels comfortable. I am diabetic, although my A
<v Speaker 1>one seed just came in at five point six with
<v Speaker 1>no medications for the last four months, so hoping that
<v Speaker 1>label will go away soon. I have chronic pain from
<v Speaker 1>a nerve issue, and thankfully I'm seeing some improvement with
<v Speaker 1>that since starting. If I do struggle with PTSD depression
<v Speaker 1>and I am a chronic insomniac. I have averaged three
<v Speaker 1>hours a night of sleep for decades, and I've been
<v Speaker 1>unable to adjust that in spites of lots of attempts
<v Speaker 1>at both natural and prescription options. My energy and focus
<v Speaker 1>do not seem to suffer from so little sleep. Everyone complains.
<v Speaker 1>I run circles around them. I do cryotherapy six days
<v Speaker 1>a week. I walk an average of twelve thousand steps
<v Speaker 1>a day, mostly to help manage stress. I have a
<v Speaker 1>vibration plate, whimspa, and infrared sauna, and I use each
<v Speaker 1>of them regularly. I eat fairly healthy. I could certainly
<v Speaker 1>increase my veggie intake. I do minimal on ultra processed foods,
<v Speaker 1>avoid refined sugar, minimize carbs. I'm allergic to coffee, so
<v Speaker 1>my fast time consists of water rotating through plane and
<v Speaker 1>unflavored sparkling and mineral I have lost fifteen pounds since January,
<v Speaker 1>and while that's painfully slow, I know there are a
<v Speaker 1>lot of issues that were work in my body, and
<v Speaker 1>I feel like I have to become comfortable with slowness,
<v Speaker 1>and I love that it is in the right direction
<v Speaker 1>of weight loss rather than weight regaining. As for Internet
<v Speaker 1>in fasting. I'm appreciating the changes that I'm seeing while
<v Speaker 1>still trying to achieve consistency. Looking to do nineteen five
<v Speaker 1>or eighteen six, I seem to end up doing sixteen
<v Speaker 1>eight at least one or two days a week because
<v Speaker 1>of trying to manage around a chaotic, unpredictable work schedule.
<v Speaker 3>That leads me to my first question.
<v Speaker 1>I generally prefer opening my window somewhere between noon and two,
<v Speaker 1>depending on client appointments and hunger. There are times when
<v Speaker 1>I cannot get anything else to eat until six to
<v Speaker 1>eight hours later. I've tried to open my window later
<v Speaker 1>and find that I get angry, which is not good
<v Speaker 1>for client relationships. I've tried to close after whatever I
<v Speaker 1>had somewhere between twelve and to do, but often end
<v Speaker 1>up late night snacking because I'm hungry.
<v Speaker 3>She says she's.
<v Speaker 1>Tried to do a down day but struggles with the upday.
<v Speaker 1>So she says, how much am I slowly my weight
<v Speaker 1>loss if I do maybe five days of nineteen five
<v Speaker 1>and two days of sixteen eight? Any suggestions how to
<v Speaker 1>manage this different like? Let's answer that first?
<v Speaker 2>Sheary, Okay, you know, are you still on your weight
<v Speaker 2>last it's hard to know. If I was you, if
<v Speaker 2>that's like the best you can do because of your work,
<v Speaker 2>then I would just try to make sure that those
<v Speaker 2>two days of sixteen eight are not back to back,
<v Speaker 2>that they're spread out, and if you can close your
<v Speaker 2>windows sooner than five hours on the other days, maybe
<v Speaker 2>make them four that would help offset the longer windows.
<v Speaker 2>But the thing that concerns me is that you say
<v Speaker 2>you feel angry and you not extend your fast.
<v Speaker 3>I was going to say the same thing.
<v Speaker 2>That really leads me to believe that you're not flipping
<v Speaker 2>the metabolic switch for some reason, because once our bodies
<v Speaker 2>are able to shift into fat burning, we don't have
<v Speaker 2>those hangry feelings. The hunger really goes away, it does
<v Speaker 2>not intensify. And so I'm concerned that you know you've
<v Speaker 2>been clean intermittent fasting since April, but that you know
<v Speaker 2>you're just not getting the flips switched. And I'm not
<v Speaker 2>sure when you sent this in.
<v Speaker 1>I'm sorry, but I feel like scenario she's only been
<v Speaker 1>fast and clean max.
<v Speaker 3>Three months, right, and likely much shorter than that. Right.
<v Speaker 2>My best suggestion to you is it's gonna feel hard
<v Speaker 2>for a week, maybe two, but look at your day
<v Speaker 2>and look and see when you can realistically close your
<v Speaker 2>window that day. Okay, And if you know, based off
<v Speaker 2>of your work schedule that you're not gonna be able
<v Speaker 2>to sit down and eat a meal and complete it
<v Speaker 2>until eight o'clock at night, don't open your window prior
<v Speaker 2>to three pm. And like I said, it's gonna feel
<v Speaker 2>hard for a little bit, but then your body's gonna adapt.
<v Speaker 2>You're gonna force your body to start flipping the metal
<v Speaker 2>bollox switch. You're gonna be easily able to delay the
<v Speaker 2>opening of your window. So rather than just opening because
<v Speaker 2>you're hungry and you're afraid you're gonna get angry, try
<v Speaker 2>to really push it in delay. Something that you can
<v Speaker 2>do that can help your body too, is is if
<v Speaker 2>you're feeling that way, If you're feeling, you know, a
<v Speaker 2>little hungry, do a quick burst exercise, you know, and
<v Speaker 2>I know you have some nerve pain or whatever, So
<v Speaker 2>it can be anything. It can literally be toe raises,
<v Speaker 2>jog in place, march in place, take a quick lap
<v Speaker 2>around your office or something, get up and move to
<v Speaker 2>push some glicogen out and then you should feel better.
<v Speaker 1>Yep, I was gonna say the exact same thing. I
<v Speaker 1>was like, please talk about the fact that she's hengry
<v Speaker 1>one again. We are on the same page, Okay. The
<v Speaker 1>second question is related to autophagy. She says, about ten
<v Speaker 1>years ago, I went from two seventy five to one
<v Speaker 1>eighty five. Then I went back up to two twenty
<v Speaker 1>during the next eight and a half years, and I
<v Speaker 1>spent the last eighteen months getting down to the one
<v Speaker 1>hundred and eighty pounds of today. Today, I have lots
<v Speaker 1>of loose skin. I have heard you say that autopogy
<v Speaker 1>prevents a lot of loose skin with intermittent fasting. But
<v Speaker 1>because I lost the almost one hundred pounds not through
<v Speaker 1>intermittent fasting, I'm trying to decide if I need to
<v Speaker 1>have skin removal surgery because autoplogy cannot resolve this issue
<v Speaker 1>created from dieting, or if I can expect this to
<v Speaker 1>improve on its own over time. And if I did
<v Speaker 1>get skin removal surgery now, can autophogy with intermittent fasting
<v Speaker 1>prevent me from needing more in the future, or would
<v Speaker 1>it be better to weight until I'm done with weight loss?
<v Speaker 1>A big part of me would like to do the
<v Speaker 1>skin removal surgery now, I really dislike what I look
<v Speaker 1>like in the mirror right now, and.
<v Speaker 3>I think it would help me mentally. All right, Sherry,
<v Speaker 3>what do you say about that?
<v Speaker 2>I understand that having a lot of loose skin can
<v Speaker 2>be frustrating and it can actually cause some medical issues
<v Speaker 2>even and so, you know, I get your desire to
<v Speaker 2>improve that. You know you lost this weight a long
<v Speaker 2>time ago. Can aatophagy help possibly? I don't think you're
<v Speaker 2>going to see significant change now the weight you lose now,
<v Speaker 2>you're losing it in conjunction with IF. So I don't
<v Speaker 2>think that your skin, your loose skin, is going to
<v Speaker 2>worsen significantly right now. This is just my best guess,
<v Speaker 2>but I would wait until you are at your goal
<v Speaker 2>weight to do any skin reomobile surgery because you just
<v Speaker 2>don't know what's going to happen this time around. You're older.
<v Speaker 2>You know, once we're over forty, our bodies just are
<v Speaker 2>not producing collagen. Our skin structure is not the same.
<v Speaker 2>So I would definitely wait until you get to your
<v Speaker 2>weight loss goal. You said that the saggy skin, you
<v Speaker 2>thought it might help you to get rid of it.
<v Speaker 2>But I think being motivated knowing that when you get
<v Speaker 2>to your goal weight. You're going to have the skin
<v Speaker 2>removal surgery. Let that be your motivator.
<v Speaker 3>There you go. That's a great advice.
<v Speaker 1>I do think that where you are related to menopause
<v Speaker 1>makes a big difference in how your skin looks. My
<v Speaker 1>skin is sagyear at the age of fifty six than
<v Speaker 1>it was at the age of forty six.
<v Speaker 3>Even know I had already been doing any.
<v Speaker 1>Written fasting and lost my weight, I got sagyear because
<v Speaker 1>we lose skin structure with age, and so that's just
<v Speaker 1>something thing that darn it had happened.
<v Speaker 3>So I wanted to pop that in there.
<v Speaker 2>Yeah, definitely, before we get the tweak of the week,
<v Speaker 2>I want to take them in to share with you
<v Speaker 2>that I am doing personal I of coaching. It's something
<v Speaker 2>I did before and I've resumed it recently. And I
<v Speaker 2>had a great coaching call last week with a wonderful
<v Speaker 2>woman and we spent forty five minutes just really digging
<v Speaker 2>into what was holding her back from seeing the weight
<v Speaker 2>loss results she seeks with a little bit of problem solving,
<v Speaker 2>some mindset tweaks. We concluded the video chat with her
<v Speaker 2>just feeling really reinvigorated and motivated to create change, and
<v Speaker 2>she just had a way more positive mindset. She was
<v Speaker 2>a little beat down when we started talking, and she
<v Speaker 2>was really excited for the changes that we came up with.
<v Speaker 2>And so we have a plan to meet next month
<v Speaker 2>to follow up and see what a month of changes
<v Speaker 2>has brought her and if we need to make any
<v Speaker 2>more tweaks. And I was so I mean, like, I
<v Speaker 2>love doing this. I was so excited after I talked
<v Speaker 2>to her. So, if this is something that you're interested in,
<v Speaker 2>whether it's a once a month check in or a
<v Speaker 2>weekly check in, or even a one time trouble shooting
<v Speaker 2>video chat, please don't hesitate to email me. You can
<v Speaker 2>reach me at Sherry. It's s H E R I
<v Speaker 2>one R at Fast Feastrepeat dot com. And then you know,
<v Speaker 2>whatever support does you seek, we can create a program
<v Speaker 2>just for you. So don't hesitate to reach out.
<v Speaker 3>I love that you're doing that and that you're enjoying it.
<v Speaker 3>I love it.
<v Speaker 1>So now it's time for our tweak of the week.
<v Speaker 1>This tweak is from Beth in the UK. She said,
<v Speaker 1>this tweak is for those of us who find it
<v Speaker 1>is too scary to let go of calorie counting. When
<v Speaker 1>I first started if I tracked my calories. I had to.
<v Speaker 1>It's something I've done forever. The only time in the
<v Speaker 1>past I haven't tracked calories is when I am quote
<v Speaker 1>off the wagon and not counting calories was being bad.
<v Speaker 1>It also gave me a way to see if I
<v Speaker 1>was eating the right amount is There's no way I
<v Speaker 1>could trust my actual appetite right, I'm sure others can relate.
<v Speaker 1>As I progressed through intermittent fasting, I realized how pointless
<v Speaker 1>calorie counting is. As I knew I wanted my body
<v Speaker 1>to learn when it is satisfied, and not to rely
<v Speaker 1>on an external source a calorie counter to tell me
<v Speaker 1>when I'd had enough. Naturally, there are days when I
<v Speaker 1>need fewer and days when I need more. This was
<v Speaker 1>another important realization I've had since starting IF. But still
<v Speaker 1>I feel like I need to track somehow so I
<v Speaker 1>don't lose all control.
<v Speaker 3>Introducing a food diary.
<v Speaker 1>Photo app, I take a photo of each meal or snack,
<v Speaker 1>and at the end of my window, I can see
<v Speaker 1>exactly what I've eaten. It was actually really encouraging for
<v Speaker 1>me as I saw how much fruit, vegetables, and colors
<v Speaker 1>were in my everyday food choices. Naturally, when I feel
<v Speaker 1>unusually hungry, I can look back to the previous day
<v Speaker 1>and notice I perhaps didn't have enough protein or food volume.
<v Speaker 1>It gives me a chance to reflect and correct. There
<v Speaker 1>are a few really simple apps out there I use
<v Speaker 1>food View. Be careful to choose a simple one, as
<v Speaker 1>some are detailed and want you to add the calories
<v Speaker 1>or macros, which defeats the whole point. Eventually, my dream
<v Speaker 1>is to wean myself off any kind of tracking forever,
<v Speaker 1>but for now, this feels like a much safer and
<v Speaker 1>less emotionally damaging way to track what I eat. Having
<v Speaker 1>to take a photo before I eat also gives me
<v Speaker 1>time to pause and assess whether I really need that
<v Speaker 1>extra food. I hope this can help someone else who
<v Speaker 1>has also struggled to let go of calorie counting.
<v Speaker 3>And I love that last bit Sherry that.
<v Speaker 1>Having to take that photo of it gives her that
<v Speaker 1>extra layer of accountability.
<v Speaker 3>I can see how that would really be important.
<v Speaker 1>They're like, well, I'd like to eat this handful of
<v Speaker 1>cash shoes, but I like, do I want to.
<v Speaker 3>Eat it enough to take a photo of it? Uh? Huh?
<v Speaker 3>Maybe the answer is no? Right? Yeah?
<v Speaker 2>And you know, I'm a fan. I would not say
<v Speaker 2>that I would ever suggest calorie counting unless you think
<v Speaker 2>you may really be significantly overeating or under eating, And
<v Speaker 2>then I think would be the idea to calorie count
<v Speaker 2>for just a few days just to see what do
<v Speaker 2>your windows really look like, because it could be eye opening.
<v Speaker 2>The other reason I think journaling food, which is basically
<v Speaker 2>what she's doing, is helpful, is because if you wake
<v Speaker 2>up the next morning and you feel like crap and
<v Speaker 2>you can't figure out why, you can look back at
<v Speaker 2>your day's before window, and a lot of times it's
<v Speaker 2>the composition of your window that's making you feel bad
<v Speaker 2>the next day, or it affected your sleep negatively. And
<v Speaker 2>so sometimes we can learn a lot about what foods
<v Speaker 2>worked for us by journaling our food. So I actually
<v Speaker 2>really like this idea.
<v Speaker 3>Yeah, I do too. Well.
<v Speaker 2>We have an inspirational quote from Michelle. She wrote my
<v Speaker 2>August calendar. Quote made me smile. The quote is faith
<v Speaker 2>is to believe what you do not see. The reward
<v Speaker 2>of this faith is to see what you believe. As
<v Speaker 2>someone who's lost ninety nine pounds at one point and
<v Speaker 2>is now working my way back there after a little
<v Speaker 2>regain gotta love that Mennow fluff. This quote really hit home.
<v Speaker 2>When I look in the mirror, I don't just see
<v Speaker 2>where I am. My faith sees where I'm going, and
<v Speaker 2>sometimes it also sees me negotiating with my reflection. Like listen,
<v Speaker 2>we're in this together. Don't sass meres to staying consistent
<v Speaker 2>in celebrating the small wins.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed on Tonight community,
<v Speaker 1>where you can interact with both me and Sherry plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's
<v Speaker 1>Easy moments, or anything else you want us to share
<v Speaker 1>on the podcast, go to Fast Feast Repeat dot com
<v Speaker 1>slash submit and then listen each week to see if
<v Speaker 1>we share your submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening, S