Episode 126: Medication and Fasting, Food Noise, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only, and it's not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's.
<v Speaker 2>Sherry, I'm doing wonderful, meet I'm telling myself that, but
<v Speaker 2>it's also.
<v Speaker 1>Like cold and dreary and rainy. Yeah, I having a
<v Speaker 1>sweater and my fur boots, my ugs yeah, yep, yeah,
<v Speaker 1>I broke out the ugs.
<v Speaker 2>A couple of weeks ago, and I keep turning the
<v Speaker 2>fireplace on, and then Air comes home from work and
<v Speaker 2>he turns the air conditioner back on.
<v Speaker 1>Oh gosh, I'm loving my fireplace in the mornings. Yeah. Yeah,
<v Speaker 1>I reoriented the room. You haven't seen it since I
<v Speaker 1>reoriented it now of the chairs towards the fireplace. You
<v Speaker 1>knew that I did it, though, right? Did you know that?
<v Speaker 2>No?
<v Speaker 1>I didn't know. I reoriented that whole room. Someone who
<v Speaker 1>I will not mention did not think that a TV
<v Speaker 1>belonged over a fireplace. Oh did you put it over
<v Speaker 1>the fireplace? Yeah? Oh great, So I had to do
<v Speaker 1>it a certain way because okay, whatever. So we had
<v Speaker 1>a table in front of the fireplace and the chairs
<v Speaker 1>were facing totally away from the fireplace. You could even
<v Speaker 1>see the fireplace. Well, it was weird, but the things
<v Speaker 1>we do to accommodate other people. But now I just
<v Speaker 1>can accommodate myself. So I had one morning I woke
<v Speaker 1>up and I'm like, well, I need you to come
<v Speaker 1>over here. We're going to move some heavy furniture. Buddy.
<v Speaker 1>He came right over. It was like a Saturday, and
<v Speaker 1>we put the table where the chairs had been, and
<v Speaker 1>the TV is over the fireplace, and the chairs are
<v Speaker 1>facing the fireplace, and it's like it always should have been.
<v Speaker 1>The room is more open. You can see the fireplace
<v Speaker 1>from inside you and you can see outside. Now I'm
<v Speaker 1>looking outside. Yeah, it's so much nicer. But I can
<v Speaker 1>literally see the fireplace. And guess what, I can lift
<v Speaker 1>my head up high enough to look at the TV
<v Speaker 1>over the fireplace. It doesn't give me a crook in
<v Speaker 1>my neck or anything. My eyes didn't freeze that way.
<v Speaker 1>I don't know what we thought was going to happen,
<v Speaker 1>but I love it.
<v Speaker 2>Yeah, for anybody who's wondering she has a car.
<v Speaker 1>Yeah, yeah, yep, with a fireplace with gas logs. It's
<v Speaker 1>beautiful stone. I love it. But now I can look
<v Speaker 1>at it anyway. So I'm enjoying that even though the
<v Speaker 1>weather is colder. There's gotta be a bonus for that,
<v Speaker 1>right right, yep?
<v Speaker 2>All right, So we have a weekly celebration from Feeling
<v Speaker 2>Gray in Colorado. Hi, Jenni Sherry. I'm one of those
<v Speaker 2>people who like to lurk and not really share. However,
<v Speaker 2>after listening to episode ninety nine, I thought I would
<v Speaker 2>share my celebration as well as my updated why. What
<v Speaker 2>snagged my attention was the discussion regarding Raynauds. I showed
<v Speaker 2>symptoms in my late thirties, and I was tested to
<v Speaker 2>ensure it wasn't a symptom of a bigger underlying issue.
<v Speaker 2>The great news is that it wasn't an underlying cause.
<v Speaker 2>But the so so news is that I indeed suffer
<v Speaker 2>from rainauds. Let me tell you as someone who used
<v Speaker 2>to suffer occurrences on a daily basis, especially those freezing
<v Speaker 2>cold blue hands on a ninety degree summer day, which
<v Speaker 2>isn't fun to deal with but manageable. I didn't start
<v Speaker 2>intermittent fasting until August of twenty twenty four, and that
<v Speaker 2>was solely to lose weight. I am a five h
<v Speaker 2>seven forty five year old female with a very small
<v Speaker 2>friend needles to say, any additional fat is not easy
<v Speaker 2>to hide. My highest weight was one hundred and sixty
<v Speaker 2>five pounds, and while I know that it's still in
<v Speaker 2>the green area of the Smart BMI, it was at
<v Speaker 2>the top of the green I've managed to lose twenty
<v Speaker 2>five pounds since August of last year, putting me smack
<v Speaker 2>in the middle of the green zone on the Smart BMI.
<v Speaker 2>But The reason for the celebration is in regards to
<v Speaker 2>how I believe intermind fasting has greatly reduced my symptoms occurrences.
<v Speaker 2>One of the biggest triggers for Reynod's is stress, and
<v Speaker 2>stress comes in all different forms. While I do not
<v Speaker 2>believe there's any research to support this, I wholeheartedly believe
<v Speaker 2>that intermit fasting has reduced my body's physical stress, which
<v Speaker 2>has led to the reduction of symptom occurrences. Thank you
<v Speaker 2>both for all the work you put into this podcast,
<v Speaker 2>and thank you to Jin for writing my gateway book,
<v Speaker 2>Fast Feast Repeat. You both are changing lives.
<v Speaker 1>That is amazing.
<v Speaker 2>Love it, Linda, is amazing to hear health changes like that.
<v Speaker 2>We do.
<v Speaker 1>All right, we have a question from Marianne's from Singer
<v Speaker 1>Island in Florida. Higen and Cherry, you ladies are the best,
<v Speaker 1>and I appreciate your dedication and guidance. I started IF
<v Speaker 1>in twenty twenty one. I was two hundred and ten pounds.
<v Speaker 1>I recently turned sixty two. I am five foot nine
<v Speaker 1>and now one hundred and fifty pounds. I am a
<v Speaker 1>fitness professional, including pilates. Recently, I was so sick that
<v Speaker 1>I could hardly eat. I had three days in a
<v Speaker 1>row of choking down a couple of teaspoons of yogurt
<v Speaker 1>so I could take medicine. Even the thought of food
<v Speaker 1>was nauseating. I think I spent a good week and
<v Speaker 1>a half on less than six hundred calories a day.
<v Speaker 1>As they say in the Devilwar's Prada, I was one
<v Speaker 1>stomach bug away from my goal weight. Trying to make
<v Speaker 1>light of a bad situation. I was one fifty five
<v Speaker 1>when I got sick. Seriously, I'm finally eating and feeling better.
<v Speaker 1>My concern is that I messed up my metabolism. I'm
<v Speaker 1>doing okay, but under how it works when you can't
<v Speaker 1>eat from illness. Right now, I'm focusing on nutrient dense foods.
<v Speaker 1>I don't diet, but I do my Fitness Pal because
<v Speaker 1>I'm a nerd and I like to see the nutrients
<v Speaker 1>I consume. How do you determine how much to eat
<v Speaker 1>when recovering so you can maintain a healthy lifestyle. Thankfully,
<v Speaker 1>I'm staying the same, not gaining or losing, but my
<v Speaker 1>main goal is to stay healthy and increase my energy.
<v Speaker 1>I hope I gave you enough information, and I always
<v Speaker 1>look forward to listening to you every week with gratitude.
<v Speaker 1>Mary Anne.
<v Speaker 2>Well, first of all, you said that you just had
<v Speaker 2>three days where you were just kind of choking down
<v Speaker 2>yogurt to take medicine, and then it looks like you
<v Speaker 2>were kind of concerned that might have messed up your metabolism.
<v Speaker 2>And our metabolisms are not that fragile. You're not going
<v Speaker 2>to do serious damage to your metabolism after three days
<v Speaker 2>of light eating.
<v Speaker 1>And well, she did say she thinks she spent a
<v Speaker 1>week and a half on less than six hundred calories
<v Speaker 1>a day. Three days all she could eat was yogurt
<v Speaker 1>like a couple of tea spoons. But she's still she said,
<v Speaker 1>a week and a half on less than six hundred
<v Speaker 1>calories a day. Okay, Well, so it lingered around, But
<v Speaker 1>I do still agree with what you're saying.
<v Speaker 2>Yes, as long as once you return to fasting normally
<v Speaker 2>and eating a normal eating window. First of all, your
<v Speaker 2>body's pretty smart if I and I know this for
<v Speaker 2>a fact, I often chronically under eat on the weekends
<v Speaker 2>at work, just because my work is busy, and it's
<v Speaker 2>the way it works out. By Monday and Tuesday, i'm
<v Speaker 2>usually rabinous and I tend to eat a lot more
<v Speaker 2>in my eating window. Yesterday, I had a downish day
<v Speaker 2>on Sunday. I thought I would do an uppish day yesterday,
<v Speaker 2>and that turned into eight and a half hours because
<v Speaker 2>my body was just like, you need to eat your
<v Speaker 2>It wanted nutrition, and so I just kept feeding it
<v Speaker 2>until I was satisfied. And so I would bet that
<v Speaker 2>your body naturally asked you for more food after you
<v Speaker 2>were sick, and that you just naturally ate more in
<v Speaker 2>your eating window, if that ever happens in the future
<v Speaker 2>where you just have a long period of time where
<v Speaker 2>you think you accidentally restricted, do a week of like
<v Speaker 2>downish uppish.
<v Speaker 1>Like do a week of like a.
<v Speaker 2>One hour full window, just eat fully in one hour,
<v Speaker 2>close your window, and then the next day do a
<v Speaker 2>two meal really full uppish day. And it doesn't have
<v Speaker 2>to be anything more complicated. Do that, Do that for
<v Speaker 2>a week, you're going to send the signal to your
<v Speaker 2>body that all is well, illness is over, food is incoming.
<v Speaker 2>And I don't think you're going to see any negative
<v Speaker 2>benefits from that at all. So yeah, it's one of
<v Speaker 2>those things that use your intuition. And I know after
<v Speaker 2>years of dieting. Sometimes we have lost our innate intuition
<v Speaker 2>on what to do for our our bodies are how
<v Speaker 2>much to eat? But if you just lean into your
<v Speaker 2>body's hunger and society signals and really trust them, then
<v Speaker 2>I don't think you can go wrong.
<v Speaker 1>Do you have anything else? I think I think that's it.
<v Speaker 1>I mean, you're right, and I know we've said over
<v Speaker 1>and over again, if you have a down day, follow
<v Speaker 1>it with an up day. And if it was five
<v Speaker 1>hundred calories or six hundred calories or low amount, have
<v Speaker 1>an upday because if you don't, you'll damage your metabolism.
<v Speaker 1>But honestly, metabolisms don't damage quickly. It's what you're doing
<v Speaker 1>over a long period of time. So if someone we're
<v Speaker 1>doing like down day, not an upday, down day, not
<v Speaker 1>an upday, down day not an upday, Like it doesn't
<v Speaker 1>happen immediately, but eventually your body's like, okay, not enough
<v Speaker 1>coming in. We got to slow it down. And so
<v Speaker 1>being sick. I also think our bodies are wise enough
<v Speaker 1>to know when it's using resources on getting better. I
<v Speaker 1>would like to think that a body would recognize, oh,
<v Speaker 1>we're in healing mode right now. Okay now we're better,
<v Speaker 1>and then your appetitle pick back up. I think when
<v Speaker 1>we have no appetite, that's we should. Our body is
<v Speaker 1>telling us not to eat. Like I've told this story
<v Speaker 1>on the podcast, probably this one, but I know intermitting
<v Speaker 1>fasting stories. My son's cat Pepper for a little bit
<v Speaker 1>in twenty twenty, they lived with us, and at one
<v Speaker 1>point Pepper stopped eating. He just laid around on the floor.
<v Speaker 1>He looked really sick, and I tried to get in
<v Speaker 1>to eat, and he wouldn't eat for like two days.
<v Speaker 1>Pepper didn't eat. We're like, what's wrong with Pepper? Eventually
<v Speaker 1>Pepper started eating again. He was fasting because his body
<v Speaker 1>was like, we're not eating. I can only imagine what
<v Speaker 1>that cat had gotten into. He's a miss, but now
<v Speaker 1>he's like fat and happy, and so his body said fast.
<v Speaker 1>So when you couldn't eat for that week and a half,
<v Speaker 1>just like Pepper heard the signal not to eat, you
<v Speaker 1>heard it right, And so I would just trust what
<v Speaker 1>your body told you.
<v Speaker 2>Yeah, And if you think about it too, if you're
<v Speaker 2>really that sick and you're just kind of laying around
<v Speaker 2>letting your body heal, you're sleeping like your body doesn't
<v Speaker 2>need as much energy intake because you're not expending as
<v Speaker 2>much energy. And so yeah, I think at all balances
<v Speaker 2>out our bodies are very smart. And I mean, now,
<v Speaker 2>if you were sick and you were like undergoing some
<v Speaker 2>sort of treatment God forbid, and you just were like
<v Speaker 2>where you couldn't eat for several months at a time,
<v Speaker 2>then that's right.
<v Speaker 1>The answer might be different. But a brief.
<v Speaker 2>Illness that you know comes and goes within a week
<v Speaker 2>to ten days is just a different story, all right,
<v Speaker 2>So we have another question for Megan and Michigan, Hijen
<v Speaker 2>and Sherry. Thank you for all you have done and
<v Speaker 2>continued to do to help others be the best versions
<v Speaker 2>of themselves. I stumbled upon IF in February of twenty
<v Speaker 2>twenty five, and I devoured the FFR book and podcast.
<v Speaker 2>I was surprised how easy it was to clean fast
<v Speaker 2>and get into a consistent nineteen five routine. I started
<v Speaker 2>at two hundred and twenty four pounds and I am
<v Speaker 2>now under two hundred. I am five and six and
<v Speaker 2>forty six years old, so I know I have a
<v Speaker 2>ways to go. It was easy for me to follow
<v Speaker 2>while I was teaching, but summer break was way more
<v Speaker 2>difficult with inconsistent schedules, parties, vacations. I've maintained by weight
<v Speaker 2>loss since it in the school year, but I did
<v Speaker 2>not go on to lose anymore. I'm okay with that
<v Speaker 2>because I know that once I get into a routine,
<v Speaker 2>I'll be better about party foods, alcohol consumption, and getting
<v Speaker 2>in the nutritious foods, and eventually I may switch to
<v Speaker 2>an ADF protocol as well.
<v Speaker 1>Can we talk about this before we get to the
<v Speaker 1>rest of her Yeah, I get it because I was
<v Speaker 1>a teacher too, right, and I know the struggle of
<v Speaker 1>it is so easy to follow while teaching. I was sure.
<v Speaker 1>Did you see that article that I shared from Harvard yesterday?
<v Speaker 1>It was about intermittent fasting either doing some research on
<v Speaker 1>intermittent fasting, about how great it is, and there's someone
<v Speaker 1>there who's like working on the research like that. It
<v Speaker 1>was like an interview piece about her that's doing the research.
<v Speaker 1>But she said something that made me like laugh so hard.
<v Speaker 1>She's like, and fasting may not be right for everyone,
<v Speaker 1>like teachers, because you don't have time, Like what, Actually,
<v Speaker 1>intermittent fasting is the best for teachers because we don't
<v Speaker 1>have to eat at school, and even Megan was like,
<v Speaker 1>it was easy to do intermitten fasting while I was teaching. Yeah, anyway,
<v Speaker 1>I just thought that was funny.
<v Speaker 2>And I imagine as a teacher when you're you know,
<v Speaker 2>that's one of the reasons I wanted to be a
<v Speaker 2>teacher so I could have summers off. Like literally, that
<v Speaker 2>was that was it. I was like, what better job
<v Speaker 2>than I have every summer off. Yeah, but I imagine
<v Speaker 2>how it does feel a little bit like a big
<v Speaker 2>party vacation.
<v Speaker 1>Well it is. And so I remember my first summer, right,
<v Speaker 1>so easy during the school year, so easy. When I
<v Speaker 1>got on the routine, I didn't eat till I got home.
<v Speaker 1>I was more productive at school. I worked or visited
<v Speaker 1>with people during my lunch break, depending on what I
<v Speaker 1>wanted to do that day. But I didn't eat till
<v Speaker 1>I got home. But that summer, that first summer, it
<v Speaker 1>actually was challenging. And I can remember that was when
<v Speaker 1>I had Cal make the app for me, the window app.
<v Speaker 1>And know he made the window app for me in
<v Speaker 1>twenty sixteen, as like I really would just want to
<v Speaker 1>track my window, make this app for me, and especially
<v Speaker 1>over the summer, right, so I had to stick to
<v Speaker 1>my daily five hour eating window, and I needed the
<v Speaker 1>accountability to do it. But what I would do is
<v Speaker 1>I would run my errands or get out of the
<v Speaker 1>house during the time when I would be tempted that
<v Speaker 1>early noon, whatever it might be, the time when I
<v Speaker 1>might start thinking I don't have anything else to do,
<v Speaker 1>I'm as well eat. I would run errands or find
<v Speaker 1>something to do or stay busy. And that really helped me,
<v Speaker 1>because I say, Saturday is not a special occasion because
<v Speaker 1>it happens every week. Summer is not a special occasion
<v Speaker 1>because it happens every year, right, So you do not
<v Speaker 1>want to get into the free for all summer. I'll
<v Speaker 1>get back to it when fall starts, because eventually you're
<v Speaker 1>going to retire, which Sherry, that is the best thing
<v Speaker 1>about teaching teacher retirement. And so I'm at home every
<v Speaker 1>day now and I have to have the strategies to
<v Speaker 1>deal with it. So do not let that happen to
<v Speaker 1>you next summer. Promise me now, Megan, that next summer
<v Speaker 1>you are not going to have the summer slide. You
<v Speaker 1>are going to continue to stick to your internet and
<v Speaker 1>fasting routine, and don't let that happen again. All right,
<v Speaker 1>and you mentioned that I wouldn't switch to an ADF
<v Speaker 1>protocol because we know what happened. We know that it
<v Speaker 1>was summer and you had parties, vacations. That's why you're
<v Speaker 1>maintaining inconsistent schedules summer. So you don't need to go
<v Speaker 1>all the way to the nuclear option. You just need
<v Speaker 1>to tighten things back up again. All right, you want
<v Speaker 1>to go to the rest of it.
<v Speaker 2>Yep. So then she says, my next question is about medicine.
<v Speaker 2>Sometimes I take ib yourprofen or tile and all during
<v Speaker 2>my fasting. Is this okay? I know that I shouldn't
<v Speaker 2>take a gummy form of supplements or medicines because they
<v Speaker 2>have sugar in it. Also, I recently got put on
<v Speaker 2>birth control pill. I was thinking I'd take it every
<v Speaker 2>night before bed. However, that is when I'm fasting. So
<v Speaker 2>what are your thought on pills like ibuprofen, melatonin, clraiton,
<v Speaker 2>and birth control during the fasted state?
<v Speaker 1>All right? The very first thing you need to do
<v Speaker 1>is make sure that whatever you're taking is safe to
<v Speaker 1>take on an empty stomach. Ibuprofen is not. It is
<v Speaker 1>not safe to take on an empty stomach. It can
<v Speaker 1>cause damage to your stomach lining, So you do not
<v Speaker 1>want to take ibuprofen during the fast. For that reason,
<v Speaker 1>if I have to take something, I'll take a tile
<v Speaker 1>at all. I try not to take anything. I very
<v Speaker 1>rarely have to take anything at all. But now if
<v Speaker 1>I've already eaten, the very rare situation that I have,
<v Speaker 1>like a bad headache, I'm coming down with something whatever,
<v Speaker 1>and I've already eaten, I'll take an advil, but are
<v Speaker 1>an ibuprofen, but only I have already got food in
<v Speaker 1>my stomach, So be careful with that birth control pill,
<v Speaker 1>no problem. Allergy medicines shouldn't be a big deal. Melotonin
<v Speaker 1>depends on what form it's in. You're right that we
<v Speaker 1>don't want to take anything gummy. Why are all the
<v Speaker 1>medicines gummy, Sherry? Why? I don't know why.
<v Speaker 2>Maybe for compliance, I don't know. Maybe people take their
<v Speaker 2>gummies because it's like a wet having.
<v Speaker 1>A little candy tree. We don't need that. We're grown
<v Speaker 1>up people. I know what I did. No, she didn't.
<v Speaker 1>She did mention gummies. But there are so many gummies
<v Speaker 1>that it's hard to avoid them, is right. The point
<v Speaker 1>they have creatine gummies? Now, why why are you taking
<v Speaker 1>a creating gummy, have a better piece of candy. If
<v Speaker 1>you want some candy, just eat that pizza candy, have
<v Speaker 1>a little I don't know wordser's original. Just I'm gonna
<v Speaker 1>have some candy now because I like, I'm sorry, I'm
<v Speaker 1>back on my soap box with that. But it's tricky
<v Speaker 1>because there are so many gummy supplements. But I would
<v Speaker 1>never ever choose a gummy supplement, first of all, just
<v Speaker 1>because I have that opinion about gummies, right, But anyway,
<v Speaker 1>that's just me. Yeah, did you have anything to ask? Well?
<v Speaker 1>I did want to throw a few things in.
<v Speaker 2>Recently they have said that if you are just taking
<v Speaker 2>ibuprofen randomly and you don't have a history of ulcers
<v Speaker 2>or anything like that, you can take them.
<v Speaker 1>I'm still not going to I know they've always said.
<v Speaker 2>It, tael, I mean drugs not too calm, don't do
<v Speaker 2>a health line. They all say that it's okay. Health
<v Speaker 2>line says you might consider pairing it with an acid
<v Speaker 2>just to help your stomach lining. But anyways, they say
<v Speaker 2>if it's a low dose random thing, it should be
<v Speaker 2>okay to take it on a ran ibyproof and tears
<v Speaker 2>my stomach up. Even with food, I don't take it.
<v Speaker 2>So anyways, I wanted to say a couple things though.
<v Speaker 2>That fourth week of your birth control, which is the
<v Speaker 2>placebo week, that is.
<v Speaker 1>A sugar pill, so literally sugar. Yeah, you don't have
<v Speaker 1>to take it.
<v Speaker 2>I mean, if you're a person that you've got to
<v Speaker 2>do it, because if you've got to do it every day,
<v Speaker 2>you're gonna forget it. Then I would just whatever, but
<v Speaker 2>take it out of the pack and throw it in
<v Speaker 2>the toilet exactly. You do not have to take it
<v Speaker 2>in your mouth. Yeah, yeah, that fourth week, the placebo pill,
<v Speaker 2>it is a sugar pill. You don't have to take it.
<v Speaker 2>It is there simply for compliance.
<v Speaker 1>Unless you're taking the one that you don't stop. Like there.
<v Speaker 1>I know there's some pills that you just take them
<v Speaker 1>mind stop and don't have a period.
<v Speaker 2>Well, and sometimes doctors will have you just skip that week.
<v Speaker 2>People who don't want to have a period, you can
<v Speaker 2>just go into your next pack and then you don't
<v Speaker 2>have a period.
<v Speaker 1>Or even as a period there even is like some
<v Speaker 1>kind like my friend did that.
<v Speaker 2>Anyway, I did want to bring that up and then clariton.
<v Speaker 2>So a lot of people don't know antihistamines. They affect
<v Speaker 2>rellin in your body, and they can increase hunger, which
<v Speaker 2>can increase food cravings and overeating. Somebody in the community
<v Speaker 2>recently said the only nient change as she started taking
<v Speaker 2>an anta histamine every day and she noticed she started
<v Speaker 2>putting on some weight. I do take either zeer Tech
<v Speaker 2>or Clariton before bed probably half the year. It'spran fall,
<v Speaker 2>and I choose to take mine during at nighttime before
<v Speaker 2>bed because I don't experience excess hunter from it. The
<v Speaker 2>few times where I haven't taken it and I wake
<v Speaker 2>up the next day and I'm sneezing my head off
<v Speaker 2>and my eyes are itchy, and I take one, then
<v Speaker 2>I am almost instantly hungry.
<v Speaker 1>Interesting.
<v Speaker 2>Yes, So if you're a Clariton zero tech allegra hay
<v Speaker 2>fever type person like me, just take it at bedtime
<v Speaker 2>because I don't think you're going to experience that side
<v Speaker 2>effect from it.
<v Speaker 1>Very interesting. Yeah, I haven't taken anything like that long
<v Speaker 1>term thanks to fact I wish.
<v Speaker 2>I wish I could say my allergies are gone.
<v Speaker 1>But all right now it's time for our segment called
<v Speaker 1>What's Your Why. Most of us have weight loss in
<v Speaker 1>mind and that is a great reason to start, but
<v Speaker 1>I genuinely believe when your why is deeper than weight
<v Speaker 1>loss alone, you're more likely to find long term success
<v Speaker 1>and view intromittent fasting as a lifestyle.
<v Speaker 2>This week, we have a wife from Jessica in Illinois.
<v Speaker 2>Jessica said, I want to be healthy and have energy.
<v Speaker 2>I want to be able to put my clothes on
<v Speaker 2>and not have a guilty meltdown because they don't fit.
<v Speaker 1>I want to have I know that's me. I get
<v Speaker 1>that one. I was just thinking about myself.
<v Speaker 2>Been there when you try on three pairs of pants
<v Speaker 2>and you're like, eh, not those either. I want to
<v Speaker 2>have confidence in myself and prove that I can be
<v Speaker 2>consistent and accomplish a goal that is difficult. And I
<v Speaker 2>love that one.
<v Speaker 1>So yeah, it's true. And if you've never fasted before
<v Speaker 1>and you're starting off, it is going to be difficult.
<v Speaker 1>And even when you've been doing it for a long time,
<v Speaker 1>there might be days when it's difficult.
<v Speaker 2>You know.
<v Speaker 1>I talked last week about when I'm sitting there with
<v Speaker 1>my friends and they're having breakfast at the hotel and
<v Speaker 1>I had black coffee. I've been fasting for song that
<v Speaker 1>actually believe it or not. It was not difficult. It
<v Speaker 1>was nothing. It was literally nothing. But if I'd only
<v Speaker 1>been a year or two in it would have been difficult.
<v Speaker 1>I'm not at the point where I was like, do
<v Speaker 1>I want to eat eggs and feel like that? No? Right,
<v Speaker 1>So it was not difficult, very easy choice, but you
<v Speaker 1>know it's there will be difficult moments. The more difficult
<v Speaker 1>part was when I was hungry at ten thirty after
<v Speaker 1>the party and I wanted to eat.
<v Speaker 2>Yeah. And you know, I've often said that when we
<v Speaker 2>become intermittent fasters, like it changes so much in our
<v Speaker 2>lives beyond food. And one of the things I think
<v Speaker 2>is that when she said I want to have confidence
<v Speaker 2>in myself and prove that I could be consistent, what
<v Speaker 2>I feel like when you tackle this one thing of
<v Speaker 2>not letting food control you, not constantly feeling down on
<v Speaker 2>yourself because your weight or because a diet doesn't work,
<v Speaker 2>because let me tell you, diets are demoralizing.
<v Speaker 1>Oh yeah, And so.
<v Speaker 2>It's like, finally when you find something and the weight
<v Speaker 2>is coming off and it's consistent and you're maintaining weight
<v Speaker 2>loss and it's something you can do every day, that
<v Speaker 2>is so empowering, and you start to gain confidence, not
<v Speaker 2>just like self confidence, but just like the confidence that
<v Speaker 2>you can tackle hard things. You're like, oh my gosh,
<v Speaker 2>that was the hardest thing in my life. It consumes
<v Speaker 2>so much of my energy. And now you're ready to
<v Speaker 2>tackle other things that maybe you have put on the
<v Speaker 2>back burner because you just didn't feel like you could
<v Speaker 2>do it, or you were too distracted by your weight
<v Speaker 2>or whatever. And that confidence just continues to build and grow.
<v Speaker 1>Exactly. I believe that so much. We've seen it so
<v Speaker 1>many times, Sherry. We've seen it in the community, and
<v Speaker 1>people have things that come out of this that they
<v Speaker 1>never expected.
<v Speaker 2>You know.
<v Speaker 1>I also think the ability to accomplish a goal or
<v Speaker 1>do something difficult, then't you realize it carries over into
<v Speaker 1>all aspects of your life. Yeah.
<v Speaker 2>Did you see Michelle's post yesterday in the community about
<v Speaker 2>how years ago she would go into all these big
<v Speaker 2>meetings at work and I did all day session and
<v Speaker 2>she said she would slink in and she would just
<v Speaker 2>sit back in the corner.
<v Speaker 1>And she saw it this morning. That's what it be.
<v Speaker 2>For a second, Yeah, Okay, I saw it last night. Yeah,
<v Speaker 2>And that she would never put herself out there, she
<v Speaker 2>wouldn't talk. She always felt like she was being judged
<v Speaker 2>by her weight, by just her sex, and that she
<v Speaker 2>never felt like she could have a voice, and that
<v Speaker 2>in the five years I think five years that she's
<v Speaker 2>been in Manfasting, that she said she had one of
<v Speaker 2>these big annual sessions or whatever this week and she
<v Speaker 2>noticed that she was speaking up and she was offering
<v Speaker 2>opinions and stuff, and that she has just found this
<v Speaker 2>confidence and this like she no longer goes and sits
<v Speaker 2>in the corner and tries to hide that she's putting
<v Speaker 2>herself out there.
<v Speaker 1>Yeah, and I love that so much. That was a
<v Speaker 1>great post. And those are the things we don't expect. Yep.
<v Speaker 2>All right, so we have a question from Tina in
<v Speaker 2>Oklahoma City. Tina wrote, I know I'm supposed to follow
<v Speaker 2>a down day with an update, and I know this
<v Speaker 2>is going to sound odd, but why can't I follow
<v Speaker 2>an upday with a down day instead? Sometimes an update
<v Speaker 2>will present itself out of the blue, so I feel
<v Speaker 2>as if I should follow that day with a down
<v Speaker 2>day to balance it out and then continue with my
<v Speaker 2>four to five hour windows the next day. I'm still
<v Speaker 2>letting my body know it's not starving by having the
<v Speaker 2>upday in advance. I'm just curious. Thank you, Love you both.
<v Speaker 1>Well, think about that for a minute. If you have
<v Speaker 1>a down day, that's when your body's going to be like, oh,
<v Speaker 1>there's not enough coming in on the down day, and
<v Speaker 1>so the next day you have the up day for
<v Speaker 1>the metabolic boost. Right. We don't have the metaballet boost
<v Speaker 1>ahead of time, we have it afterwards.
<v Speaker 2>So yeah, and I kind of want to clear up.
<v Speaker 2>I think there's like this kind of misconception to that.
<v Speaker 2>You hear all the time. People are like, oh, fasting
<v Speaker 2>is so hard on your body, and your body doesn't
<v Speaker 2>get the message that food is coming, and that's why
<v Speaker 2>you should start your day with breakfast so your body
<v Speaker 2>doesn't have a stress response all day and stuff like that.
<v Speaker 2>But when you're fast and clean and you're eating in
<v Speaker 2>a four to five hour window like you do every
<v Speaker 2>single day, your body doesn't think it's starving ever, right,
<v Speaker 2>And so when you just have a more full up day,
<v Speaker 2>you're not sending your body any specific message.
<v Speaker 1>Really, well, it don't have the metabolic boost of overeating, right, right.
<v Speaker 2>But it's not like your body went, oh look I
<v Speaker 2>got extra fuel to day. I'm not starving because your
<v Speaker 2>body didn't think it was starving.
<v Speaker 1>You're saying on the preview the previous day.
<v Speaker 2>Right, So on that like day that just presented itself
<v Speaker 2>and you decided to have a big, long eating fest day,
<v Speaker 2>your body it wasn't like, oh hooray, she fed me today,
<v Speaker 2>because your body wasn't waiting for that, right.
<v Speaker 1>But after like.
<v Speaker 2>Your your body, right, your body's primed for that upday.
<v Speaker 2>It's wanting that nutrition and whatever. So yeah, I mean,
<v Speaker 2>if you want to do a down day after a
<v Speaker 2>really full eating day, great, but then have another update.
<v Speaker 1>Right exactly, Always follow a down day with an up day,
<v Speaker 1>and that sets the research on ADF down up down up.
<v Speaker 2>Or let me just thir it out here like this,
<v Speaker 2>Your truck along in a four to five hour window
<v Speaker 2>and then all of a sudden, one day you have
<v Speaker 2>brunch and you have dinner and you have an eight
<v Speaker 2>and nine hour window.
<v Speaker 1>You don't have to do anything the next day, you
<v Speaker 1>don't have to have a down day, but just go
<v Speaker 1>back into your regular four to five hour window. Right.
<v Speaker 1>And I actually thought that while you were reading it,
<v Speaker 1>and I didn't say it, that the thought that you
<v Speaker 1>must do a down day after an accidental update. That's
<v Speaker 1>a little bit almost like revenge fasting. Oh I accidentally
<v Speaker 1>ate too much. I need a down date. No, right,
<v Speaker 1>I would never do a fast in a way to
<v Speaker 1>quote makeup for something if it's because you don't feel
<v Speaker 1>good and you're like, oh, I just don't feel like eating.
<v Speaker 1>I ate too much, like I've been on a cruise
<v Speaker 1>ship and I need a longer fast. Okay, that's different
<v Speaker 1>as long as it's not like feeling like you're making up.
<v Speaker 1>If you're like, I'm going to fast longer because it
<v Speaker 1>feels good and I need to deplete my glicogen, that's fine, right, right.
<v Speaker 2>Or I mean, if you're a person and you just
<v Speaker 2>know that every weekend your foods are more indulgent because
<v Speaker 2>you are going out to eat more, or you're having
<v Speaker 2>more tailgating food and not as much healthy food, and
<v Speaker 2>you're having extra drinks on the weekends or whatever, and
<v Speaker 2>if you go into the weekend like, yeah, I know
<v Speaker 2>that my weekends are a little more full, and I
<v Speaker 2>don't want that to negatively impact my weight loss. So
<v Speaker 2>I'm gonna have my full weekends and on Mondays, I'm
<v Speaker 2>going to do down days to deplete that glycogen and
<v Speaker 2>set my body up for a good fasting week.
<v Speaker 1>And then Tuesday would be up.
<v Speaker 2>Right, and then you're gonna have an upday on Tuesday,
<v Speaker 2>and then you would go back to your windows Wednesday
<v Speaker 2>through Sunday. And a lot of people employ that strategy
<v Speaker 2>in the community. That's why they participate in meal list Mondays.
<v Speaker 2>They know that their weekends are a little more abundant,
<v Speaker 2>a little more indulgent, and so there's no guilt involved.
<v Speaker 2>They have a plan. Their strategy is, Yeah, I'm gonna
<v Speaker 2>fuel a little bit more. I'm going to indulge a
<v Speaker 2>little bit more on the weekends, and then I'm going
<v Speaker 2>to do a mealis Monday to reset myself and feel
<v Speaker 2>good going into the week, make sure I'm shifting into
<v Speaker 2>fat burning. And they have their full up day on Tuesday.
<v Speaker 1>And the only difference is what your mindset is. If
<v Speaker 1>you're doing it as a punishment because you feel guilty,
<v Speaker 1>that's revenge fasting, and so mindset matters, and the way
<v Speaker 1>the reason you're doing something matters. We don't want to
<v Speaker 1>get caught in that diet culture mentality right ever again, Oh,
<v Speaker 1>I've got to make up for it. I had a
<v Speaker 1>cheat day. First of I get cheat day out of
<v Speaker 1>your vocabulary to I hate those words cheat.
<v Speaker 2>Yea.
<v Speaker 1>Yeah.
<v Speaker 2>There was a book several years ago they talked about
<v Speaker 2>you know, oh, if you slip up and you eat
<v Speaker 2>an entire large pizza, no big deal, Just do a
<v Speaker 2>thirty six hour I.
<v Speaker 1>Said, fast as long as you can. It was a
<v Speaker 1>fasting book. I'm not going to say which one. It
<v Speaker 1>was not one that I recommend, but if you accidentally
<v Speaker 1>eat a large peacha, just fast as long as you
<v Speaker 1>can to make up for it. I'm like, whoa, that
<v Speaker 1>is terrible advice, right, that's revenge fasting. Yeah, we picked
<v Speaker 1>up on that when we read that book. Yeah. Yeah,
<v Speaker 1>you have to read them all to know if you
<v Speaker 1>were going to recommend itm or not. All right. So
<v Speaker 1>this was sent in by Rose in Portland. Hello and Sherry.
<v Speaker 1>I've been following your podcast for a while now, but
<v Speaker 1>I'm not sure if this question has been addressed. It
<v Speaker 1>probably has, by the way, Rose, but we don't mind.
<v Speaker 1>By the way, Tina's question that she said was an
<v Speaker 1>odd question. We have heard that before a lot of times,
<v Speaker 1>but we always like to answer your question, even if
<v Speaker 1>it's been answered before.
<v Speaker 2>We have heard some really odd questions.
<v Speaker 1>There's only one that I won't say, it's not safe
<v Speaker 1>for mixed company or children in the car. We got
<v Speaker 1>that every now and then in the fasting Facebook grooves.
<v Speaker 1>You'll have to use your imagination. But we've heard them all. Really,
<v Speaker 1>we have heard them all. Literally, if someone asked a
<v Speaker 1>question I've never heard before, I'm like flabbergasted. I'm like,
<v Speaker 1>oh my god, I've never heard this one before anyway,
<v Speaker 1>But my school teacher training prepared me for this. Because
<v Speaker 1>literally I heard the same question forty two times in
<v Speaker 1>one hours. I'm used to it does not bother me
<v Speaker 1>to answer the same question again. All right, so she said.
<v Speaker 1>When I heard the term food noise several years ago,
<v Speaker 1>I immediately felt it was an answer to how I've
<v Speaker 1>been feeling most of my life. I started I have
<v Speaker 1>ten weeks ago to help with weight gain, and though
<v Speaker 1>it's the best thing for me when it comes to
<v Speaker 1>my eating schedule, energy, and losing fat, the food noise
<v Speaker 1>is still very loud. I fast between eighteen and twenty
<v Speaker 1>hours a day, depending on my schedule. I think of
<v Speaker 1>food all the time, regardless of whether I'm hungry or not,
<v Speaker 1>I think about my next meal, what I will eat tomorrow,
<v Speaker 1>what I will make over the weekend, what to buy
<v Speaker 1>at the grocery store, and which restaurants I'm interested in.
<v Speaker 1>I often fantasize about baking, thinking about what I will
<v Speaker 1>cook for the next holiday, and so on. If I'm
<v Speaker 1>not busy, food is on my mind. I first started
<v Speaker 1>fasting in twenty nineteen, and I kept in eighteen to
<v Speaker 1>twenty hour day fasting schedule to eighteen to twenty hours
<v Speaker 1>of fasting a day for five years without stopping. I
<v Speaker 1>never skipped a day, and my fast were clean water
<v Speaker 1>and black coffee. I lost the thirty pounds. Was five
<v Speaker 1>foot six at one sixty five at the beginning and
<v Speaker 1>dropped thirty within the first four months. When I first
<v Speaker 1>started fasting, I felt my emotions more intensely. I realized
<v Speaker 1>I was no longer eating away my fears, sadness, anxiety, excitement, joy,
<v Speaker 1>and anger. I stopped snacking and stopped eating between my
<v Speaker 1>one to two meals. Unfortunately, the food noise never waned.
<v Speaker 1>My feelings in week one were the same in week
<v Speaker 1>two hundred. I still thought about food twenty four to seven,
<v Speaker 1>but persisted because I was enjoying the weight loss by
<v Speaker 1>year four. In the spring of twenty twenty three, I
<v Speaker 1>started getting more casual with my fasts. I started drinking
<v Speaker 1>flavored sparkling water during my fasting period and eating more
<v Speaker 1>during my eating window. My previous job had me in
<v Speaker 1>a constant state of stress and anxiety. There were some
<v Speaker 1>layoffs in my group, and I had to pick up
<v Speaker 1>the slack. I transitioned from a hybrid schedule to working
<v Speaker 1>in the office five days a week. Remote and hybrid
<v Speaker 1>schedules worked better for me when it came to managing
<v Speaker 1>my chronic illness. I was also looking for a new job.
<v Speaker 1>By late twenty twenty three, I was laid off without
<v Speaker 1>a new job in the works. Between the stress of
<v Speaker 1>being unemployed despite doing my best to find another job,
<v Speaker 1>a bad weather event in January that damaged our home,
<v Speaker 1>and so on, I decided to drop the IF and
<v Speaker 1>quote eat normally again, counting calories. I was gaining weight,
<v Speaker 1>so I felt that IF was no longer working for me.
<v Speaker 1>And of course I will pop in here and just
<v Speaker 1>say that's because she stopped fast and clean and so
<v Speaker 1>we do not recommend that if you're not going to fast,
<v Speaker 1>stop fasting but don't stop fasting clean and think you're
<v Speaker 1>still fasting right, because you're not. So I just wanted
<v Speaker 1>to pop that out there, she said. Over the last year,
<v Speaker 1>I've gained so much that I could no longer wear
<v Speaker 1>many of my clothes. I was not where I started
<v Speaker 1>in early nineteen, but I'm sure I would have gotten
<v Speaker 1>there if I kept it up. Going back to today,
<v Speaker 1>I'm thankful I've found if again. But the food noise
<v Speaker 1>is this something I and other people just have to
<v Speaker 1>power through. Do you hear about this from other people
<v Speaker 1>who fast? What do you think? Sherry?
<v Speaker 2>Well, I mean, I have a few questions in that
<v Speaker 2>saysially fast eight to twenty hours day. I don't know
<v Speaker 2>what her eating windows are right, and that can make
<v Speaker 2>a difference. She also says that she works at desk
<v Speaker 2>nine to ten hours a day.
<v Speaker 1>Yeah, I didn't read. There are some more stats I
<v Speaker 1>didn't read.
<v Speaker 2>Yep. So, and she's also now dealing with stress of
<v Speaker 2>job hunting again and her food anxiety is ramped up again.
<v Speaker 2>So I do think that there is a component to
<v Speaker 2>stress and food for a lot of people. Through our lives,
<v Speaker 2>we have been conditioned that food solves everything. If you're sick,
<v Speaker 2>somebody tries to feed you. If you're sad, somebody tries
<v Speaker 2>to give you food to cheer you up. Right, if
<v Speaker 2>you break up with somebody and your heart broken, what
<v Speaker 2>do you see I mean is propagated in media. Get
<v Speaker 2>a pine of ice cream.
<v Speaker 1>That's what I eat away your troubles. Like, right, I
<v Speaker 1>did do that, right.
<v Speaker 2>Because food does promote those feel good chemicals in your
<v Speaker 2>brain that do lift you up while you're eating them,
<v Speaker 2>but it is very short lived, which leads you to
<v Speaker 2>now looking for that next thing to get those feel
<v Speaker 2>good chemicals back in your brain. So food noise, that
<v Speaker 2>word has really come up a lot since a lot
<v Speaker 2>of people started using the GLP ones for weight loss.
<v Speaker 2>And one of the first thing people said is it
<v Speaker 2>eliminates the food noise. And there's been so much research
<v Speaker 2>on this, and I recently saw an article that said
<v Speaker 2>some people just don't have as much GLP one in
<v Speaker 2>their body as other people, and these are people who
<v Speaker 2>tend to have a lot of food noise. And one
<v Speaker 2>of the questions that was posed, and basically I went
<v Speaker 2>on to say, like more research is needed is is
<v Speaker 2>do these people not have as much GLP one naturally?
<v Speaker 2>In their body because of diet and exercise history and
<v Speaker 2>obesity history. Because the more history of obesity and body
<v Speaker 2>fat that can dial down the GLP one production. And
<v Speaker 2>so the question is do people genetically just prone to
<v Speaker 2>not have as much or is it something that happens
<v Speaker 2>over the years through behavioral changes and body changes. Now,
<v Speaker 2>what they do know is food noise is a form
<v Speaker 2>of intrusive thoughts, and so the suggestion is to focus
<v Speaker 2>on eliminating ultra processed foods. Concentrate on eating a balanced
<v Speaker 2>diet with plenty of fiber and lean protein. To eat
<v Speaker 2>very intentionally. So when you are eating, make sure you
<v Speaker 2>are immersed in the eating experience, and that means no distractions.
<v Speaker 2>You are tuned into eating the taste, the textures, the sensation,
<v Speaker 2>the everything about it. Exercise, daily practice, stress management, prioritize sleep.
<v Speaker 1>So these things.
<v Speaker 2>Can actually increase your own GLP one production in your body.
<v Speaker 2>And then some of the things I say to do
<v Speaker 2>is when you are thinking about foods, to actually use
<v Speaker 2>that time to productive to meal prep and plan your
<v Speaker 2>next meals. By the way, you know in advance what
<v Speaker 2>your next meal is going to be. And then if
<v Speaker 2>those things don't help, to really consider therapy because usually
<v Speaker 2>there's a component of some other mental illness such as
<v Speaker 2>some OCD like untreated anxiety, or even just people who
<v Speaker 2>have issues with like long term stress, and like some
<v Speaker 2>PTSD type thing tend to have a lot of food noise.
<v Speaker 2>And then one thing I just wanted to kind of
<v Speaker 2>talk about too is untreated ADHD, especially and women they
<v Speaker 2>know can make food noise more prevalent. And so if
<v Speaker 2>that you think that applies to you in any form,
<v Speaker 2>I would say, get screened and make sure that that's
<v Speaker 2>not something that you're struggling with. So I found a
<v Speaker 2>really intriguing book that had great reviews, and so I
<v Speaker 2>shared a linked show notes for you, And I really
<v Speaker 2>just found this while I was researching on like psychology
<v Speaker 2>today about food noise and stuff. And this book is
<v Speaker 2>called Food Story Rewrite the Way You Eat, Think, and Live,
<v Speaker 2>and it's sort of a journal learning type experience workbook book.
<v Speaker 2>And I put link in show notes for you, so
<v Speaker 2>if you want to check it out, you can.
<v Speaker 1>And I just wanted to add all that was great,
<v Speaker 1>I just helping the food noise to go away. But
<v Speaker 1>I want to put one more thing in perspective because
<v Speaker 1>you mentioned it never went away all the years that
<v Speaker 1>you were drinking ormitten fasting, and you're still having it. Now,
<v Speaker 1>let's put it in perspective just a little bit, and
<v Speaker 1>let's say that you were just always going to have
<v Speaker 1>that food noise. Maybe now we hear from a lot
<v Speaker 1>of people that the food noise goes away, like for
<v Speaker 1>me it has and for me, thank goodness, the food
<v Speaker 1>noise has gone away with fasting. If my window is closed,
<v Speaker 1>it's closed, and I'm not constantly thinking about should I
<v Speaker 1>go eat, should I go eat? Should I go eat?
<v Speaker 1>But even if you are, even if you are not
<v Speaker 1>like me, and you still have the question should I
<v Speaker 1>go eat? No, my windows closed? Should I go eat? No,
<v Speaker 1>my windows closed. So even if you have the food noise,
<v Speaker 1>the boundary of your eating window is going to protect
<v Speaker 1>you in a way that you didn't have before intermittent fasting.
<v Speaker 1>Does that make sense, Sherry? So I hope that you
<v Speaker 1>can find a way to make the food noise go away,
<v Speaker 1>because I know that it's hard, But you know what
<v Speaker 1>else was hard when you had the food noise and
<v Speaker 1>you ate every time you had it. That was even harder.
<v Speaker 2>Or having food noise and trying to follow a calorie.
<v Speaker 1>Yeah, that was the worst. Yeah, that's the worst of all.
<v Speaker 1>I would rather be fast and clean, hear the food
<v Speaker 1>noise and have to remind myself I was fasting, then
<v Speaker 1>be on a low calorie diet hear the food noise
<v Speaker 1>and have to white knuckle it because I'm starving. Yeah,
<v Speaker 1>and I too.
<v Speaker 2>I like, I guess people might describe food noise differently
<v Speaker 2>because I know, like when I'm on my down day,
<v Speaker 2>I sit there and think about what I'm going to
<v Speaker 2>eat on my.
<v Speaker 1>Update, and that's not a bad thing. I plan it out.
<v Speaker 2>I'm like, tomorrow's an up day, I'm gonna have three meals,
<v Speaker 2>what sounds good, And I start planning in advance to
<v Speaker 2>make sure that I can hit like what I'm really craving,
<v Speaker 2>what I really want. And I don't think I mean,
<v Speaker 2>I think we're conditioned to think about food and we
<v Speaker 2>can't get away from it. It's everywhere. It's on commercials,
<v Speaker 2>it's on billboards, it's everywhere you look as food. Right,
<v Speaker 2>So I think it's okay that we're inundated with food,
<v Speaker 2>as long as it's not so overwhelmingly distracting to life
<v Speaker 2>or it's causing you to be a stressed.
<v Speaker 1>Right, Like, I'm already planned, but I'm going to eat today.
<v Speaker 1>I thought about it, I know what it's gonna be.
<v Speaker 1>I'm excited about it. I don't think of that as
<v Speaker 1>food noise. To me, the food noise was the constant
<v Speaker 1>questioning of should I eat now? Should I not eat now?
<v Speaker 1>Should I eat now? Like the craving, like wanting to eat,
<v Speaker 1>wanting to eat, wanting to eat. Right. So, if you're
<v Speaker 1>just thinking about food all day in a way that is, oh,
<v Speaker 1>I'm gonna eat later and it's gonna be good, that's okay.
<v Speaker 1>I don't think that's bad. But if you're struggling to
<v Speaker 1>not eat because of food noise, that's a different story.
<v Speaker 1>So I guess that's the way I was thinking about
<v Speaker 1>it that way. But if it's just a nice anticipation
<v Speaker 1>of your meal coming up, I don't think that's a
<v Speaker 1>bad thing, right, Yeah. Like I do all my planning
<v Speaker 1>in the fasted state, and I enjoy it. In fact,
<v Speaker 1>I enjoy planning, like when I'm deciding what I'm gonna
<v Speaker 1>get from my meal kit, I do all of that
<v Speaker 1>in the fasted state because I'm like, ooh, what sounds
<v Speaker 1>good after I've already eaten. I'm like, yeah, not does
<v Speaker 1>that make sense? If I tried to pick my meals
<v Speaker 1>but ilready had a good dinner, I'd be like, none
<v Speaker 1>of this sounds good. I'm already full, right right. Yeah,
<v Speaker 1>So now that's made me really think about.
<v Speaker 2>It sometimes too. And she said she sits at a
<v Speaker 2>desk for nine to ten days. Listen, I'm not a
<v Speaker 2>person that likes to be pinned to one place, and
<v Speaker 2>I need constant stimulation. That's my ADHD brain. So I know,
<v Speaker 2>back before I was a faster, I would be working
<v Speaker 2>or whatever and I'd be like, I'm bored whatever, And
<v Speaker 2>that's when I would go wander back to the lounge
<v Speaker 2>and see what there was back there to eat or whatever.
<v Speaker 2>And a lot of times we use food just for distraction, right,
<v Speaker 2>and so find something else to do. When you're like
<v Speaker 2>sitting at your desk and you start thinking about food
<v Speaker 2>and you're like, oh, I wish I could eat, but
<v Speaker 2>my windowsn't I even go. Just go take a five
<v Speaker 2>minute walk around your office and stop and talk to
<v Speaker 2>people or something. Just change up what you're doing, Get
<v Speaker 2>out of that, get out of your desk. If you
<v Speaker 2>can and do something else that feels good besides eating.
<v Speaker 1>And remember, even if you weren't fasting, that would still
<v Speaker 1>be there, right, But I really do I think that
<v Speaker 1>the fasting gives you that boundary and that structure. The
<v Speaker 1>fasting is a tool. If you never lose the food noise,
<v Speaker 1>now at least you've got a tool to help keep
<v Speaker 1>your eating in a window. So just a way to
<v Speaker 1>think about it. So before we get to our tweak
<v Speaker 1>of the week, I want to take a minute to
<v Speaker 1>tell you about my books. I will always be a teacher,
<v Speaker 1>and it makes me very happy to have a wide
<v Speaker 1>variety of resources for you. No matter where you are
<v Speaker 1>in your intermittent fasting journey, you're going to want to
<v Speaker 1>start with Delay Don't Deny, which I think is the
<v Speaker 1>best quick introduction to intermittent fasting out there. The second
<v Speaker 1>edition was updated in twenty twenty four and it's available
<v Speaker 1>in paperback and hardback only on Amazon, and you can
<v Speaker 1>get it in ebook or audiobook format wherever you normally
<v Speaker 1>find your ebooks and audiobooks. The new edition was updated
<v Speaker 1>with a comprehensive ADF chapter, So anybody who's thinking about
<v Speaker 1>ADF definitely don't use the first edition of DDD for
<v Speaker 1>that and also Fast East Repeat. We've changed recommendations since then,
<v Speaker 1>so Delayed on Deny's second edition is where you need
<v Speaker 1>to go for the ADF chapter. The Clean Fast is
<v Speaker 1>in there. There's updates throughout the whole book. And my
<v Speaker 1>favorite part of Delay Don't Deny is the success stories,
<v Speaker 1>which are all from inspirational members of the Delay Don't
<v Speaker 1>Deny online community. So if you want to dig into
<v Speaker 1>the concepts from Delay Don't Deny, either on your own
<v Speaker 1>or if you want to do a book study group
<v Speaker 1>with a friend or group of friends. And by the way,
<v Speaker 1>this episode is coming out at the end of November
<v Speaker 1>Thanksgiving week, so you know you might have some family
<v Speaker 1>and friends who are like, I really need to get
<v Speaker 1>it together for the new year. I think doing a
<v Speaker 1>book study with Delayed don Deny would be a great
<v Speaker 1>thing to do with a group of friends. So the
<v Speaker 1>book study companion workbook is called Delay Don't Deny Digging Deeper,
<v Speaker 1>and it's very school teachery. Remember I'm a school teacher,
<v Speaker 1>and you'll you'll enjoy reflecting on how to apply the
<v Speaker 1>concepts into your life. Like you read a chapter and
<v Speaker 1>then there's something you do. We all know reading a
<v Speaker 1>book is one thing, but applying it is something else.
<v Speaker 1>And so Delay Don't Deny Digging Deeper was designed by
<v Speaker 1>a school teacher to help you apply the concepts me
<v Speaker 1>by the way, I'm to school teacher to help you
<v Speaker 1>apply the concepts from Delay Don't Deny in a meaningful way. Now,
<v Speaker 1>on the flip side, maybe you're somebody who used twenty
<v Speaker 1>eight day Fast Start day by day and you loved
<v Speaker 1>the journaling component and you like to have that reflection
<v Speaker 1>time every day. Or if you want a way to
<v Speaker 1>keep track of things such as your daily fasts, you're
<v Speaker 1>eating window, your daily weights, your weekly averaging, goal setting,
<v Speaker 1>non scale victories. There's a food and exercise journal and
<v Speaker 1>more than you need the Delay Don't Deny Life Journal.
<v Speaker 1>It's designed to last you six months and it's a
<v Speaker 1>great place to keep track of what you're doing, what's
<v Speaker 1>working in your overall progress. And sometimes people ask what's
<v Speaker 1>the difference between the two, and I really think the
<v Speaker 1>difference is in the title Delayed on Deny Digging Deeper.
<v Speaker 1>You're going to dig deeper into the book Delay Don't
<v Speaker 1>Deny Life Journal. You're journaling your life. Let the title
<v Speaker 1>tell you what it does. So both Delayed don Deny
<v Speaker 1>Digging Deeper and the Delay Don't Deny Life Journal are
<v Speaker 1>available in paperback form only on Amazon, and Digging Deeper
<v Speaker 1>is also available as an ebook. But if you do
<v Speaker 1>decide to do delight on Deny Digging Deeper, it's a
<v Speaker 1>companion you also have to have Delayed on Deny. You
<v Speaker 1>read it, then you dig deeper, and now it's time
<v Speaker 1>for our tweak of the week. I always say, tweak
<v Speaker 1>it till it's easy. But the tweak that works for
<v Speaker 1>me might not be the one that works for you.
<v Speaker 1>And that is why it is so helpful to hear
<v Speaker 1>how other intermittent fasters are making intermittent fasting work for them.
<v Speaker 1>Michelle from Virginia says, I have two mindset tweaks. Number one,
<v Speaker 1>never let yourself say you can't do it. You can't
<v Speaker 1>fasten a window, and that's because we fast every day.
<v Speaker 1>This helped me to avoid feeling overwhelmed or thinking I
<v Speaker 1>was off the wagon if I had a longer than
<v Speaker 1>planned eating window tomorrow is another way to do better.
<v Speaker 1>I do want to unpack that for just a second, Sherry,
<v Speaker 1>It's true. The worst thing you can ever tell yourself
<v Speaker 1>is well, I didn't fast today, And I think a
<v Speaker 1>lot of people do that. They'll have all day where
<v Speaker 1>they start eating early and they say, well, I didn't
<v Speaker 1>fast today, And as Michelle just reminded us, you did.
<v Speaker 1>You fasted from the time you stopped eating until the
<v Speaker 1>time you started eating again. You fast every day. Even
<v Speaker 1>the people who are not intermittent fasters fast every day, right,
<v Speaker 1>so you fast every day. Literally every person in the
<v Speaker 1>world is technically an intermittent faster when you think about it.
<v Speaker 1>In fact, we should start telling people that intermittent fasting
<v Speaker 1>is bad for you, but will you do it? That's true.
<v Speaker 1>We should start saying that every human does intermittent fasting.
<v Speaker 1>Why I don't not buy my husband he just has
<v Speaker 1>a longer window sleeping for some of the time.
<v Speaker 2>Sherry, Well, he takes a doctor pepper to bed with him, Jim,
<v Speaker 2>does he wake up and drink it? Yes, and his
<v Speaker 2>store and he wakes up in the middle of the night
<v Speaker 2>and snacks in the middle of the night.
<v Speaker 1>Well, if you sleep without eating or drinking, like almost
<v Speaker 1>everybody except Eric.
<v Speaker 2>I'm ashamed to say it, but yes, my husband eats
<v Speaker 2>and drinks throughout the night.
<v Speaker 1>Well, unless you are eric eating and drinking throughout the night,
<v Speaker 1>you are fasting every day. Anyway, I'm like flabbergasted here,
<v Speaker 1>I'm gonna have to read her second twig, But I
<v Speaker 1>don't know if I can keep going. As soon as
<v Speaker 1>you come back from vacation, start back on your protocol
<v Speaker 1>the next day. I have successfully convinced my brain we
<v Speaker 1>ate that way because we were in another city or
<v Speaker 1>county or not at home. At home, the eating window
<v Speaker 1>is X hours out of the day, and we are
<v Speaker 1>sticking to it. Love it, And I would of course
<v Speaker 1>encourage you to also stick to a window while you're away.
<v Speaker 1>Maybe it's a little longer I do that. Of course,
<v Speaker 1>it depends on the length of my trip. I learned
<v Speaker 1>on an eight day trip. Longer not needed. I'm going
<v Speaker 1>to San Francisco in a couple of weeks. I will
<v Speaker 1>probably eat two meals a day in San Francisco lunch, dinner.
<v Speaker 1>Not gonna worry about it. I'm only gonna be there
<v Speaker 1>for three days.
<v Speaker 2>So and you know what, I think trips people up
<v Speaker 2>more than anything on vacation.
<v Speaker 1>What is that creamy coffee? Oh? Yeah, I would never
<v Speaker 1>even dream of starting with creamy coffee first thing in
<v Speaker 1>the morning.
<v Speaker 2>Ever, again that when you start talking about people who
<v Speaker 2>get off drilled, they're like, well, I was on vacation,
<v Speaker 2>I had to creamy cof I it's a vacation. I
<v Speaker 2>would start the day with a creamy coffee.
<v Speaker 1>Yeah, well, you're right, and that now, I.
<v Speaker 2>Mean, if you're starting your morning with creamy coffee and
<v Speaker 2>then you're having dinner at seven pm, now you're doing
<v Speaker 2>eleven twelve hour eating windows for a week, yep, and
<v Speaker 2>it's going to be hard as heck when you get back.
<v Speaker 1>Yeah, it's I mean, yeah, but I do agree with Michelle.
<v Speaker 1>As soon as you get back, get right back on
<v Speaker 1>what you normally do. When I get back from San Francisco,
<v Speaker 1>I'm not going to revenge fast. I'm not going to
<v Speaker 1>fast extra draw, but I'm going to go right back
<v Speaker 1>to my normal window as if the vacation didn't. Probably
<v Speaker 1>going to be hard. I will probably need a little
<v Speaker 1>nap for a couple of days. I won't be as
<v Speaker 1>mentally clear. Yep. All right.
<v Speaker 2>Well, we love to leave listeners with inspirational motivational quotes,
<v Speaker 2>and this week we have a quote from Lyndy in
<v Speaker 2>Adelaide Australia. I heard a great phrase today from the
<v Speaker 2>Zoe podcast. It was it's not the calories in your food,
<v Speaker 2>it's the food in your calories. It was from doctor
<v Speaker 2>Andrew Jenkinson, a world leading bariatric surgeon. He was discussing
<v Speaker 2>why many people struggle with weight gain, why diets don't work,
<v Speaker 2>and what we can do differently. He spoke positively about
<v Speaker 2>what they termed time restricted eating and using an eating window.
<v Speaker 2>But I particularly loved that simple phrase that I wrote
<v Speaker 2>at the beginning, it's not the calories in your food,
<v Speaker 2>it's the food in your calories. It really resonated with
<v Speaker 2>me as when I opened my window to eat. It's
<v Speaker 2>the what, the quality and the usefulness it will be
<v Speaker 2>from my body and my health. I thought others in
<v Speaker 2>our community might find this helpful as a useful mantra
<v Speaker 2>when the old eat less, move more phrase is offered.
<v Speaker 2>Although moving as a wonderful part of our health journey
<v Speaker 2>and has earned a great place in our lives and
<v Speaker 2>omitting fasting and the food in my calories got me
<v Speaker 2>right through my breast cancer treatment and two years later
<v Speaker 2>on the other side of it, I am back to
<v Speaker 2>good health and happiness. Thank you all for your support.
<v Speaker 1>I love that. That really was an excellent episode. We
<v Speaker 1>talked about it two episodes ago in episode one twenty four,
<v Speaker 1>and I had that big aha moment about leptin resistance
<v Speaker 1>and insolent levels that I talked about in that episode.
<v Speaker 1>But that was really a good one, highly highly recommended
<v Speaker 1>and wait set point, So many good stuff in that episode,
<v Speaker 1>Doctor Andrew Jenkinsoni, But he's right, it's the food in
<v Speaker 1>your calories, meaning most people who are struggling are overfed
<v Speaker 1>and undernourished. Right, there's no food in your calories, just
<v Speaker 1>empty calories. We've all heard the phrase empty calories. We
<v Speaker 1>need to put the food back into the calories and
<v Speaker 1>nourish our bodies with food, not that ultra processed stuff
<v Speaker 1>that's everywhere. Thanks so much for listening today. We would
<v Speaker 1>love to have you join us in the Delayed on
<v Speaker 1>Tonight community, where you can interact with both me and Sherry,
<v Speaker 1>plus 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 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 in each week to see if we share your
<v Speaker 1>submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening.