Episode 109: Shaky or Lightheaded?, Choosing Fasting, Always Starving, 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.
<v Speaker 3>Hi, everybody, we are so glad you're here today.
<v Speaker 1>Welcome to this week's episode of the Fast Feast Repeat
<v Speaker 1>Intermittent Fasting for Life Podcast.
<v Speaker 3>How are you doing today, Sherry?
<v Speaker 2>I am doing fabulous, but tired. Yeah, I'm still tired too.
<v Speaker 2>So I was at Gin's last week with Froxy. We
<v Speaker 2>had a great time. I don't even feel like we
<v Speaker 2>stayed up late.
<v Speaker 1>Well, we started up late for me because I, you know,
<v Speaker 1>go to bed at nine o'clock, so for me, staying
<v Speaker 1>up till ten thirty or eleven is late. And then
<v Speaker 1>I still woke up at my normal time while y'all
<v Speaker 1>were not waking up yet.
<v Speaker 2>Well that's true. You'm like, I can't figure out why
<v Speaker 2>I'm so exhausted because I was going to bed very
<v Speaker 2>early for me, and in a different time zone, which
<v Speaker 2>made it even earlier for me, and then getting up
<v Speaker 2>earlier than I normally get up. But man, I was
<v Speaker 2>so tired at work, this traveling.
<v Speaker 1>Traveling makes you tired in general. Just riding in a
<v Speaker 1>car talking NonStop.
<v Speaker 2>Five am both Sunday and Monday morning. I was sitting
<v Speaker 2>at my desk and I literally is all I could
<v Speaker 2>do to keep my eyes open sitting at my desk.
<v Speaker 2>And I am never liked that. And I told Eric,
<v Speaker 2>and he said, well, your schedule shifted. He's like, not
<v Speaker 2>only were you going to bed really early, He's like,
<v Speaker 2>you would text me and tell me you were going
<v Speaker 2>to bed, and then he's like, it was so early
<v Speaker 2>for you. He's like, Andy, you were in a different
<v Speaker 2>time zone. And he's like, and then you were waking
<v Speaker 2>up really earlier. He's like, I think you've thrown off
<v Speaker 2>your normal rhythm. And it's crazy how just five or
<v Speaker 2>six days will just really throw you off. And yeah,
<v Speaker 2>so yeah, then I came home, went straight to night shifts.
<v Speaker 2>So today I'm just like, whew, I feel like I
<v Speaker 2>think a nap and it's eleven o'clock in the morning
<v Speaker 2>and I don't nap.
<v Speaker 3>Well, the time flew by. I can't believe it's already over.
<v Speaker 2>I know.
<v Speaker 1>It was so loved to get together. We did such
<v Speaker 1>a great job with windows, Yeah, we did. We had
<v Speaker 1>pretty short windows. They brought. They were delicious, mostly kind
<v Speaker 1>of short. We had like like a one meal a
<v Speaker 1>day kind of a thing going on.
<v Speaker 2>Yeah, pretty much. At one point, roxy average what our
<v Speaker 2>windows were, and I think three and a half or
<v Speaker 2>was it you the average them? I think we had
<v Speaker 2>a half our windows all week. But yeah, it was yeah,
<v Speaker 2>and we ate delicious food and we did for the
<v Speaker 2>most part.
<v Speaker 3>You joined us at my trivia team. We came in third.
<v Speaker 2>Third. Yes, third is not first, but.
<v Speaker 1>Okay, when you play trivia every week, if you the
<v Speaker 1>only metric is we have to come in first, you
<v Speaker 1>would feel like a loser.
<v Speaker 4>Well, that's true. You can't get first every week. You
<v Speaker 4>can't that trivia too. They asked some of the most
<v Speaker 4>obscure questions too, like things that have never I have
<v Speaker 4>never like even studied or heard about.
<v Speaker 2>So yeah, I think I'm a niche trivia player. I've
<v Speaker 2>realized I don't have a broad knowledge about a lot
<v Speaker 2>of things. I have a vast knowledge about a few things.
<v Speaker 1>Yeah, like I know a lot of things, but I've
<v Speaker 1>learned what I don't know. And But the cool thing
<v Speaker 1>about having a trivia team is you need people who
<v Speaker 1>have different types of knowledge.
<v Speaker 2>Right.
<v Speaker 1>If it's movies, We're like, oh, gosh, I wish Megan
<v Speaker 1>was here tonight. She knows everything about movies, right, boy,
<v Speaker 1>I don't.
<v Speaker 2>Yeah, I don't know. I don't know. Giant deficit with
<v Speaker 2>I don't know sports.
<v Speaker 1>Sometimes I'll get a sports question right, But usually if
<v Speaker 1>it's sports, I'm like, all right, we wish Debbie was here.
<v Speaker 1>Debbie knows that I don't know anything about professional football
<v Speaker 1>like NFL.
<v Speaker 2>I should know more. That's one of those things that
<v Speaker 2>I learn it and forget it, I think, because I
<v Speaker 2>constantly ask Eric questions about rules. Well, then my husband
<v Speaker 2>watches college football in NFL, and then he watches that
<v Speaker 2>you SFL and they all have different rules.
<v Speaker 3>Oh gosh.
<v Speaker 2>So just when I think I've figured out the rules,
<v Speaker 2>he's like, no, that's not the rule because this is
<v Speaker 2>college football or whatever. And so then I just give
<v Speaker 2>up because I'm like, I can't keep up with these
<v Speaker 2>rule changes. So he uh, yeah, he'll say, I've already
<v Speaker 2>explained this to you, and I'm like, yeah, but I
<v Speaker 2>don't even remember which team we were watching when you
<v Speaker 2>explain that to me. Now, I don't know if that.
<v Speaker 3>If the rules were different, I couldn't get it.
<v Speaker 2>Yeah. So, well, my husband should understand because he's all
<v Speaker 2>of a sudden, he gets up in the middle of
<v Speaker 2>the night and he'll sit there and watch TV until
<v Speaker 2>it's time for him to go to work or whatever.
<v Speaker 2>And he's been watching rugby. But he'll watch rugby, and
<v Speaker 2>they call it different things in different parts of the country.
<v Speaker 2>And y'all that are listening who live in different parts
<v Speaker 2>of the country, maybe I'm gonna say this wrong, but
<v Speaker 2>there's like the rugby in England, and then there's like
<v Speaker 2>rugby in Australia. But when we looked it up, it's
<v Speaker 2>called something if you play a certain way. But then
<v Speaker 2>there's like Australian football or something right, and they're all
<v Speaker 2>some form of rugby, but the rules are different, they
<v Speaker 2>are scored different, and so Eric is trying to figure
<v Speaker 2>it out, and I'm like, why don't you just get
<v Speaker 2>like a Rugby for Dummies book and read about it
<v Speaker 2>figure it out there. I don't know, but anyway, it's
<v Speaker 2>fun to learn new things. But yeah, yeah, I'm pretty
<v Speaker 2>sure I have forgotten more than I've ever learned about
<v Speaker 2>some subjects.
<v Speaker 1>Absolutely, that's what brains do. That's the part that's so amazing.
<v Speaker 2>Though.
<v Speaker 1>Something will be way back in the back of your brain.
<v Speaker 1>You're like, I don't know where that came from, but
<v Speaker 1>I think that's the answer.
<v Speaker 2>Well, yeah, yeah, I do that a lot, but it's
<v Speaker 2>usually about health, nutrition, biology, science related.
<v Speaker 1>And like one of the questions a couple of weeks
<v Speaker 1>ago was what punctuation mark represents?
<v Speaker 3>Factorial? It might have been the opposite way, what math.
<v Speaker 2>Anyway?
<v Speaker 1>I can't They might have asked what does an exclamation
<v Speaker 1>point mean? I think that's what they said, what does
<v Speaker 1>an exclamation point mean in a math equation?
<v Speaker 3>And my brain went factorial? What do I know that?
<v Speaker 3>I hadn't taken math since.
<v Speaker 2>See These are the things I always try to remember,
<v Speaker 2>is when you are using parentheses in a sentence, where
<v Speaker 2>does the punctuation go, Like, if there's a comma, does
<v Speaker 2>it go outside or inside the parentheses? And if you
<v Speaker 2>end a sentoms with like parentheses, does the period? And
<v Speaker 2>here's I've looked it up probably twenty times, and there's
<v Speaker 2>different rules for it, and then I can't ever remember it.
<v Speaker 2>But I don't want to do it wrong. So every
<v Speaker 2>time I type a sentence that way, I either just
<v Speaker 2>retype the sentence and take the parentheses out quite again. Yeah,
<v Speaker 2>And then I look it up again and I'm like, Okay,
<v Speaker 2>I don't feel like that's what it told me last time,
<v Speaker 2>but that's what I'll do, And yeah, I don't for whatever. Yeah,
<v Speaker 2>stuff like that is like in one ear out the other.
<v Speaker 2>I forget it as soon as you don't do every day.
<v Speaker 1>But it's all in the back of the brain, and
<v Speaker 1>it just pops right out that our brains are amazing.
<v Speaker 2>They really are, they really are. All right. Well, I
<v Speaker 2>hope y'all had as good of a week last week
<v Speaker 2>as we had. And this week we're going to celebrate
<v Speaker 2>Julie in Vermont, which is a place I really want.
<v Speaker 3>To go, Julie, it's beautiful.
<v Speaker 2>Have you been up there? Jin?
<v Speaker 3>I have?
<v Speaker 2>Yeah, Okay, yeah, Roxy and I were just talking about
<v Speaker 2>doing a road trip up northeast and just go up
<v Speaker 2>the coast and into Vermont and Maine. So Julian Vermont said, Hi, ladies,
<v Speaker 2>I have been intermittent fasting for just about one year now.
<v Speaker 2>I've had great success and feel amazing. I started this
<v Speaker 2>journey because my A and C had crept up into
<v Speaker 2>the diabetic range and I refused to submit to traditional
<v Speaker 2>protocols of medication. Through a nutritionist, I started to learn
<v Speaker 2>more about a diabetic friendly diet. I already had the
<v Speaker 2>regular exercise built into my lifestyle. I walk my dogs
<v Speaker 2>every single day, no matter the temperature or the weather.
<v Speaker 2>Fasting is what has kept the skill slowly moving in
<v Speaker 2>a dadword trend. Your podcasts and books gen have supported
<v Speaker 2>me immensely. I also am a teacher, retiring this summer
<v Speaker 2>after the school year. I would love to share my
<v Speaker 2>complete story with you, but today I wanted to share
<v Speaker 2>the fact that intermittent fasting has allowed me the ability
<v Speaker 2>to explore foods, bake and cook with such freedom. I
<v Speaker 2>enjoy making sourdaugh bread, bagels and other pastries, and my
<v Speaker 2>own yogurt. I am enjoying experiment with other delicious recipes
<v Speaker 2>without the fear of having to eliminate certain foods for
<v Speaker 2>my diet. Honestly, this is the first time in my
<v Speaker 2>adult life that I have had that freedom. I share
<v Speaker 2>my sourdough bread through selling it, gifting it, and hosting classes.
<v Speaker 2>I look forward to retiring so that I can continue
<v Speaker 2>building my knowledge and sharing this knowledge with friends and family.
<v Speaker 2>I also share about intermittent fasting whenever people ask me
<v Speaker 2>how I continue to look younger. I am fifty six
<v Speaker 2>years young and I've taught for thirty four years. I
<v Speaker 2>have three children and one grand baby, two dogs, and
<v Speaker 2>a husband. They all love to eat, and I love
<v Speaker 2>to cook for them. I have lost about fifty five
<v Speaker 2>pounds and follow an average of a nineteen to five
<v Speaker 2>intermittent fasting schedule. I love the flexibility. I love the
<v Speaker 2>freedom from constant hunger. I love the improved health. My
<v Speaker 2>husband has adopted the lifestyle alongside me and has seen
<v Speaker 2>thirty five pounds lost as well. I now see a
<v Speaker 2>number on the scale that I have never seen in
<v Speaker 2>my adult life. I am constantly amazed at that progress
<v Speaker 2>and the process. Thank you, thank you, thank you for
<v Speaker 2>sharing this amazing lifestyle.
<v Speaker 1>Well, that is amazing, Julie, and that's what we like
<v Speaker 1>to hear. I'm glad that you're doing so well, and
<v Speaker 1>it really is an amazing lifestyle.
<v Speaker 2>And I love that. It just shows your teacher at heart.
<v Speaker 2>Here you are getting ready to retire from or by
<v Speaker 2>the time we've read this, you probably have retired from
<v Speaker 2>teaching school.
<v Speaker 3>But look at you.
<v Speaker 2>You're now you're teaching people how to make sardough bread.
<v Speaker 3>Love it.
<v Speaker 1>We can't stop teaching, No, that is the truth. If
<v Speaker 1>you're a teacher, you teach people things wherever you go.
<v Speaker 2>That's true.
<v Speaker 1>It's just what you do. I was born that way.
<v Speaker 1>So now we have a question from a listener. This
<v Speaker 1>question is from Sally in Ontario. Hello, am I darlinks
<v Speaker 1>She spelled it like darlink. Trying to do a justice.
<v Speaker 1>Love you love the podcast. I was sixty eight when
<v Speaker 1>I started IF and I'm sixty nine now.
<v Speaker 3>This is my fifth month.
<v Speaker 1>As weight loss programs or life styles go intermittent fasting
<v Speaker 1>is the easiest thing I've ever done, bar none. Like
<v Speaker 1>most of you, I too have done just about all
<v Speaker 1>of them. I like that the hunger goes away once
<v Speaker 1>you get used to if I never thought this could
<v Speaker 1>happen to me. Yes, some days are harder than others,
<v Speaker 1>but there are more easy days than challenging ones. I
<v Speaker 1>am so proud of myself. Yes, at sixty nine you
<v Speaker 1>can lose weight. My concern is that I'm starting to
<v Speaker 1>get shaky and lightheaded by about one PM. My window
<v Speaker 1>is normally between one thirty and six thirty. This is
<v Speaker 1>something new, and it's not every day, but it's happening
<v Speaker 1>more often than not. I'm five foot three and weigh
<v Speaker 1>one hundred and forty seven pounds, down from one sixty three.
<v Speaker 1>Why is this happening?
<v Speaker 3>All right? She's got more questions, but you want to
<v Speaker 3>just do just one?
<v Speaker 2>Okay, okay, couple things. Sally, you do not discuss whether
<v Speaker 2>or not you're on any kind of medication. So if
<v Speaker 2>you are taking any sort of medication, whether it be
<v Speaker 2>something for blood pressure or for your heart rates, it's
<v Speaker 2>very possible that due to fasting, that those medications maybe
<v Speaker 2>may not be necessary or you may need a lower dose.
<v Speaker 2>So this is something we hear from people after they
<v Speaker 2>start fasting. They don't even think that their blood pressure
<v Speaker 2>medication could be affecting them, but it does, and very
<v Speaker 2>very quickly into intermittent fasting. A lot of people are
<v Speaker 2>able to reduce or even stop taking blood pressure medication.
<v Speaker 2>So if that is something that's going on with you,
<v Speaker 2>I would start taking your blood pressure when you feel
<v Speaker 2>that way, see how your blood pressure is, and then
<v Speaker 2>talk to your doctor about an adjustment. Okay, so then
<v Speaker 2>let's pivot. You don't take anything like that. You've never
<v Speaker 2>had a problem with your blood pressure. Feeling lightheaded or shaky.
<v Speaker 2>Two things. One, you could be inadvertently breaking your fast.
<v Speaker 2>If you've been doing a five hour window for five months,
<v Speaker 2>you should be metabolically adapted by now. You should be
<v Speaker 2>shifting into fat burning and you should not be getting
<v Speaker 2>shaky and lightheaded from that. If you are still in
<v Speaker 2>your first four to eight weeks, I would say that's
<v Speaker 2>kind of normal. As your body starts to shift into
<v Speaker 2>fat burning, you feel that, and you're saying you normally
<v Speaker 2>open your window about one pint thirty. But I would
<v Speaker 2>not suspect this is happening for you. This should not
<v Speaker 2>be happening for you unless there's something sneaky going on
<v Speaker 2>in your fast that is causing an insulin response. So
<v Speaker 2>pay attention to anything that you could be ingesting during
<v Speaker 2>your fast, whether it's a medication, a supplement, a new
<v Speaker 2>kind of coffee, maybe you're drinking a bottled iced tea,
<v Speaker 2>or some people, as they become more insulin sensitive, just
<v Speaker 2>find that they can't drink tea or coffee during their fasts.
<v Speaker 2>You know, both of those things can give you a
<v Speaker 2>little boost of glycogen, pushing it out from your liver,
<v Speaker 2>and if you have a strong insulin response to that,
<v Speaker 2>it could make you a little hypoglycemic, making you feel
<v Speaker 2>this way. Then there's this whole other caveat. This is
<v Speaker 2>why it's so hard for us to tell you exactly
<v Speaker 2>what's going on. You're going to have to do some
<v Speaker 2>problem solving on your own. I feel shaky and lightheaded
<v Speaker 2>when I am a little dehydrod. When I see dehydrod,
<v Speaker 2>I don't mean just water. I mean when my level
<v Speaker 2>of electrolytes water, sodium, potassium are not in balance. I
<v Speaker 2>get very lightheaded. It's something that happens to me when
<v Speaker 2>I stand up, or if I bend over and then
<v Speaker 2>I stand up, I'll get super light headed. Swimmy, everything
<v Speaker 2>goes black for a second. I got to hold onto something.
<v Speaker 2>If that's happening to you, that could be an electrolyte issue.
<v Speaker 2>So make sure that you are not over hydrating during
<v Speaker 2>your fast, and then during your window make sure that
<v Speaker 2>you're eating lots of electrolyte rich foods. So you're wanting
<v Speaker 2>to take food in that have a lot of potassium
<v Speaker 2>and magnesium naturally in them, and then you know, if
<v Speaker 2>it continues to happen, you're just going to have to
<v Speaker 2>do some brainstorming. Talk to your doctor. He might suggest
<v Speaker 2>a potassium supplement. Some people just feel better just from
<v Speaker 2>putting some salt under their tongue. And I'm not talking
<v Speaker 2>table salt. Gets you some good salt. There's one called
<v Speaker 2>Baja Gold that is a good salt. I like it.
<v Speaker 2>There's Redman's real salt, and you can actually just put
<v Speaker 2>it sublingually under your tongue, suck on it. It gets
<v Speaker 2>into your body really quick that way, and you can
<v Speaker 2>try that now. Some people get really hungry when they
<v Speaker 2>taste salt. Me Jin's one of those. I'm convinced it's
<v Speaker 2>because your body thinks you're gonna eat something delicious like
<v Speaker 2>French fries or potato chips. But I don't have the
<v Speaker 2>real answer for why that promotes hunger like that and
<v Speaker 2>some people. It does not happen to me, and it
<v Speaker 2>actually helps me. So another way you can tell if
<v Speaker 2>you're deficient in sodium is to put some salt in
<v Speaker 2>like eight ounces of water, like a quarter teaspoon of salt.
<v Speaker 2>If you can't taste that salt water, if it doesn't
<v Speaker 2>taste like saltya water to you, you probably need some sodium.
<v Speaker 2>And some people just need a little more sodium than others.
<v Speaker 2>So those are some things to play with and to
<v Speaker 2>kind of monitor you have an everything else on that, Jen, Those.
<v Speaker 1>Are exactly the things I was going to talk about exactly,
<v Speaker 1>except probably not electrolytes because I never think of that
<v Speaker 1>because I got no electrolyte problem. Right, I was going
<v Speaker 1>to talk about medication and also accidentally breaking your fast.
<v Speaker 1>All right, So here's more, she says, another question, I
<v Speaker 1>have gastritis. Apparently the recommendation is to eat several small
<v Speaker 1>meals throughout the day. Coffee is acidic, especially decaf, also
<v Speaker 1>carbonated beverages and some teas. I'd like to know what
<v Speaker 1>you suggest getting around this by about noon, the acid
<v Speaker 1>starts in my stomach and can get worse depending on
<v Speaker 1>what I eat. I'm trying to stay off the meds.
<v Speaker 1>Is they are terrible fear of microbiome. Now I'm confused
<v Speaker 1>a little bit because she said by noon it gets
<v Speaker 1>worse what she eats, but she still fasting at noon.
<v Speaker 2>Well, I'm thinking that she starts feeling acid stomach around noon,
<v Speaker 2>and then when she eats, the acid stomach feels worse.
<v Speaker 3>Okay, Oh that makes sense. Okay.
<v Speaker 2>So Number one, if you have gastritis, I hate to
<v Speaker 2>tell you this, but there are some low acid coffees
<v Speaker 2>out there. You can do a Google search for low
<v Speaker 2>acid coffees and you could try that carbonated beverages. They
<v Speaker 2>do change the pH of your stomach tease, you may
<v Speaker 2>just not be able to fast with those things. With
<v Speaker 2>that said, a lot of the way times the way
<v Speaker 2>you brew your coffee makes it different as well. Cold
<v Speaker 2>brew is the least acidic, so if you've not tried
<v Speaker 2>cold brew, you might find a good quality cold brew.
<v Speaker 2>There's two organic brands of cold brew I like. We
<v Speaker 2>are not sponsored by them, but I'll tell you their names.
<v Speaker 2>They are fast safe. One is Chameleon comes in a
<v Speaker 2>little glass bottle. It is a cold blue brew concentrate
<v Speaker 2>and you mix it with water to taste. The other
<v Speaker 2>one is called Busy b Izzy. I like their espresso blend.
<v Speaker 2>It's very smooth. It does not taste acidic to me,
<v Speaker 2>and again you can cut it with water to taste.
<v Speaker 2>So you might try cold Brood just because it is
<v Speaker 2>known to be a less acidic coffee the way it's brood.
<v Speaker 2>But other than that, yes, I would definitely just cut
<v Speaker 2>out conventionally brood coffees and carbonated water up, sparkling water
<v Speaker 2>or whatever from your fast. Try to fast with just
<v Speaker 2>plain water, still water and see if that makes a difference.
<v Speaker 2>You can also add some baking soda to your water.
<v Speaker 2>I do not have the actual amounts that you're supposed
<v Speaker 2>to use, but you can look it up. Look up
<v Speaker 2>a baking soda and water for indigestion or heartburn or whatever.
<v Speaker 2>Actually I have it right here. It is a half
<v Speaker 2>a tea spin of baking soda in four ounce glass
<v Speaker 2>of water. You can do it every four hours. This
<v Speaker 2>will not break your fast. What it does it just
<v Speaker 2>balances the pH in your stomach. So you can try
<v Speaker 2>that all right.
<v Speaker 1>We have one more question, and I actually wonder if
<v Speaker 1>this might be why she's feeling lightheaded and shaky.
<v Speaker 3>She said, does creatine break a fath?
<v Speaker 2>It absolutely does. That is not something you want to
<v Speaker 2>take during your fast. That is something that you want
<v Speaker 2>to take in your eating window. So yes, I had
<v Speaker 2>not read ahead. That could be what was making her
<v Speaker 2>feel poor if she's taking that during the fast.
<v Speaker 1>We had a community member who, just like last week,
<v Speaker 1>misunderstood us on the podcast. I mean, it makes sense
<v Speaker 1>you're doing other things, you're listening. You don't catch everything
<v Speaker 1>if I'm cleaning the house, so while I'm listening to something,
<v Speaker 1>I might miss it. But she misunderstood about creatine and
<v Speaker 1>took some during the fast. And she's like, oh my gosh,
<v Speaker 1>I took some creatine during my fast and then I
<v Speaker 1>was shaky and I felt terrible.
<v Speaker 3>I was starting. It broke my fast. We're like, yes,
<v Speaker 3>it does break your fast.
<v Speaker 1>But she misunderstood us, And so if some bo is
<v Speaker 1>having a supplement like that, it could absolutely lead to
<v Speaker 1>you feeling shaky. And we appreciate the community member telling
<v Speaker 1>us that that happened because it reinforces right, you know,
<v Speaker 1>we say don't take this during the fast, and then
<v Speaker 1>someone does and they're like, oh my gosh, I felt
<v Speaker 1>shaky and awful.
<v Speaker 3>That's not how I normally feel.
<v Speaker 1>When you share that, that gives like reinforcement to the
<v Speaker 1>idea that, yes, that is not something to have during
<v Speaker 1>your fast. Keep that in your eating window, creating in
<v Speaker 1>your eating window.
<v Speaker 2>Absolutely. Yeah, all right, So we have another question from Annalie.
<v Speaker 2>She said, Hey, ladies, I'm surrounded by friends who take
<v Speaker 2>GLP ones and or have had weight loss surgery. I
<v Speaker 2>don't want either, but seeing them lose weight is getting
<v Speaker 2>harder to not want to cave in and use something
<v Speaker 2>to help get a good foundation started. I found out
<v Speaker 2>about Jen and the Clean Fast in twenty nineteen, and
<v Speaker 2>after a few podcasts, I just knew this was the
<v Speaker 2>lifestyle for me. Never once questioned the Clean Fest or
<v Speaker 2>the science behind it. I don't know why, but I
<v Speaker 2>can't seem to get my mindset in the right place.
<v Speaker 2>I do really good for a very short time, usually
<v Speaker 2>about a month, and then something will send me back
<v Speaker 2>to eating all day. I know it's up to me
<v Speaker 2>to get my mindset there, but I guess I'm writing
<v Speaker 2>in hopes that for some encouragement directed specifically at me,
<v Speaker 2>so that will finally push me over to success. Thank
<v Speaker 2>you for all you do, and I look forward every
<v Speaker 2>week to listening.
<v Speaker 1>All right, So let's look into those two options, golp
<v Speaker 1>ones or weight loss surgery. You know, there are people
<v Speaker 1>who lose a great deal of weight with both of those, right.
<v Speaker 1>You know, I've had people in my Facebook timeline go
<v Speaker 1>through both of those things, and you can really tell,
<v Speaker 1>and they talk about their journeys and they lose a
<v Speaker 1>lot of weight, and then what happens generally over time,
<v Speaker 1>Over time, you see the weight starts to come back. Right,
<v Speaker 1>So both of those strategies can lead to a great
<v Speaker 1>deal of weight loss. But both of those strategies can
<v Speaker 1>also lead to a lot of rebound weight gain. And
<v Speaker 1>especially with weight loss surgery, you are permanently altering your body.
<v Speaker 1>And I want you to think really, really long and
<v Speaker 1>hard about that. You know, there are lots and lots
<v Speaker 1>of negative long term effects, you know, dumping syndrome, nutritional abies, yeah, malabsorption, right,
<v Speaker 1>so many things you you know can't eat, you know,
<v Speaker 1>a large volume of food or it literally makes you
<v Speaker 1>sick and you feel bad, like like shaky and it
<v Speaker 1>affects your body and the way your body functions forever. Okay,
<v Speaker 1>So I know it might seem like, well, there's my solution,
<v Speaker 1>because I can't eat so much, I'm going to lose weight.
<v Speaker 1>But then you know, people tend to find kind of
<v Speaker 1>ways around it, right, There's something called slider foods where
<v Speaker 1>you were like, you can't eat a lot, but you
<v Speaker 1>could drink a milkshake. Or often people will become alcoholics
<v Speaker 1>after weight loss surgery when they never had that problem
<v Speaker 1>before and now they're suddenly turning to alcohol. We've heard
<v Speaker 1>that so many times from people that have struggled with
<v Speaker 1>so weight loss surgery is not a solution that I
<v Speaker 1>would turn to without a lot of thought. Did you
<v Speaker 1>want to add anything else about weight loss surgery, Shary?
<v Speaker 2>I mean yeah, And you know a lot of times
<v Speaker 2>people are prompted to have weight loss surgery because they
<v Speaker 2>are having other health concerns. But really what you're trading
<v Speaker 2>is maybe you know, high blood sugar or high blood pressure,
<v Speaker 2>or you know, joint and body ache pain, just for
<v Speaker 2>other medical issues down the line. And I recently saw
<v Speaker 2>a research study about weight loss surgery and that these
<v Speaker 2>can lead to severe liver dysfunction and even liver failure.
<v Speaker 2>So you know, like I just think like this is
<v Speaker 2>a temporary solution that may result in immediate weight loss,
<v Speaker 2>but it's not a long term solution for health and longevity,
<v Speaker 2>right where fasting can be all of that, all of that,
<v Speaker 2>and weight loss surgery may seem easy, like, oh, I
<v Speaker 2>don't have nothing to work, but it is not, because
<v Speaker 2>you still have to. And this is why weight loss
<v Speaker 2>surgery fails for so many people. You have to address
<v Speaker 2>the reason behind weight gain in the first place, whether
<v Speaker 2>it's psychological, emotional, or you know the fact that you
<v Speaker 2>have past traumas you haven't dealt with then you use
<v Speaker 2>food as a way to cope, or you just that
<v Speaker 2>you have no nutritional foundation and you just don't know
<v Speaker 2>how to fuel your body in a healthy manner, and
<v Speaker 2>weight loss surgery doesn't take those things away. And unfortunately,
<v Speaker 2>I mean, I personally think it's criminal to do these
<v Speaker 2>surgeries on people and not provide therapy and not provide
<v Speaker 2>nutritional counseling so that they can move on in a
<v Speaker 2>different healthier manner than they were in prior to the surgery.
<v Speaker 2>And I just see this time and time again, and
<v Speaker 2>I have had so many weight loss surgery patients come
<v Speaker 2>into the ear. They've got complications either immediately after or
<v Speaker 2>years after the surgery, and they have told me that
<v Speaker 2>nobody told them the risks. They only told them the benefits,
<v Speaker 2>and they wish that they'd never had the surgery. And
<v Speaker 2>it's one of those things. Once you have it done,
<v Speaker 2>you can't have it undone.
<v Speaker 3>You permanently altered your body.
<v Speaker 2>Correct.
<v Speaker 1>And now let's move on to GLP ones. And I
<v Speaker 1>know that's another one of those things that seems like
<v Speaker 1>everyone's doing. It's got to be so easy, right, No,
<v Speaker 1>there are definitely side effects that come along with this.
<v Speaker 1>And basically, if you're taking anything that suppresses your appetite,
<v Speaker 1>you're going on a starvation level diet. I remember back
<v Speaker 1>in the day, for me, it was Fentermine got it
<v Speaker 1>from a doctor, so I thought that was a good
<v Speaker 1>thing to do. Watched a friend lose a lot of
<v Speaker 1>weight on it, and the like, sign me up when
<v Speaker 1>to my doctor got some And basically you're eating on
<v Speaker 1>a starvation level diet that has metabolic consequences.
<v Speaker 3>You know, if you've read Fast Feast Repeat.
<v Speaker 1>You remember I talked about the Minnesota starvation experiment I
<v Speaker 1>talked about the biggest loser study. Starvation level dieting slows
<v Speaker 1>are metabolic rate. You can barely eat, so you're barely eating,
<v Speaker 1>and that is not a healthy way to lose weight
<v Speaker 1>going on a starvation level diet. And also we know
<v Speaker 1>from the research on these GLP ones a lot of
<v Speaker 1>people lose a lot of muscle mass along the way.
<v Speaker 1>And again, like Sherry mentioned, this is not teaching you
<v Speaker 1>how to make changes. So you know, you said you
<v Speaker 1>want just a little something to help you get a
<v Speaker 1>good foundation started. Well what if this little something comes
<v Speaker 1>with a whole lot of metabolic negative effects And now
<v Speaker 1>you're going to try to go to fasting, But because
<v Speaker 1>your metabolism is so slow, you're going to gain back
<v Speaker 1>all the weight plus more. And also fasting is going
<v Speaker 1>to be harder because your body is fighting back.
<v Speaker 3>So I would really.
<v Speaker 1>Like to encourage you to focus on the clean fast
<v Speaker 1>plus real food. You know, I think that all of
<v Speaker 1>the ultra processed foods and the creamers, the flavored waters
<v Speaker 1>that do everything that calls to us and makes us,
<v Speaker 1>you know, cave in or think we can't fast clean,
<v Speaker 1>or we just need a little something. It's it's those
<v Speaker 1>ultra processed foods, the flavored foods, the sweetened foods, the creamers.
<v Speaker 1>If you could focus on a clean fast, a window
<v Speaker 1>that feels like a lifestyle, and then nourish your body
<v Speaker 1>well within it. You know, we have natural hormones in
<v Speaker 1>our body that tell us when we've had enough. You know,
<v Speaker 1>I just did a YouTube video about this, you know,
<v Speaker 1>asking yourself, am I satisfied? Food quality matters. You know,
<v Speaker 1>we want physical satisfaction. That means eating you know, bulky
<v Speaker 1>food that engage your stretch receptors and let your brain
<v Speaker 1>know that you have a lot of food in there.
<v Speaker 1>That's important. You know, we want to be nutritionally satisfied.
<v Speaker 1>We also have in our digestive tract that let us
<v Speaker 1>know what nutrients are like nutrients sensors. You want to
<v Speaker 1>think about it like that. And so we need to
<v Speaker 1>be nutritionally satisfied and also emotionally satisfied. We need to
<v Speaker 1>feel like we've had something that was delicious. So if
<v Speaker 1>you focus on nourishing your body, giving your body real food,
<v Speaker 1>eating until you're physically and emotionally satisfied with this real
<v Speaker 1>delicious food plus the clean fast, you know you're not
<v Speaker 1>missing out on anything.
<v Speaker 3>You're able to have.
<v Speaker 1>The food that you want, you feel good, and you're
<v Speaker 1>not damaging your body. You're not permanently changing your body.
<v Speaker 1>I know that's what you want to do. So how
<v Speaker 1>can you flip that mindset switch to doing what you
<v Speaker 1>want to do? What's holding you back? And that's that's
<v Speaker 1>what I'm not sure about, Annalie. Is it creamy coffee
<v Speaker 1>That seems to be a big one. A lot of
<v Speaker 1>people they want to fast clean, but I had a
<v Speaker 1>hard day, that creamy coffee is calling.
<v Speaker 3>I deserve it, and then then you're eating all day?
<v Speaker 3>So what is it? What is your stumbling block? What
<v Speaker 3>gets you?
<v Speaker 1>Figure out what gets you and then address that thing,
<v Speaker 1>whatever it might be.
<v Speaker 2>That's exactly I was going to say, Like, until you
<v Speaker 2>can figure out what that thing is that is that
<v Speaker 2>is sending you back to all day eating, whatever it is,
<v Speaker 2>whether it's emotional eating, whether it's a hard day, whether
<v Speaker 2>it's stress in your life, whether it's creamy coffee, Like,
<v Speaker 2>you've got to really sit down and figure out that
<v Speaker 2>one thing is and solve that problem. Solve that problem.
<v Speaker 2>If it's emotional eating, you know, figure out what you
<v Speaker 2>can do to self soothe that doesn't include food. Maybe
<v Speaker 2>it's time for some therapy, you know, maybe it's time
<v Speaker 2>to work on your self esteem. Maybe it's time to
<v Speaker 2>work on healing. Maybe it's time to work on getting
<v Speaker 2>rid of of relationships that cause you stress or grief
<v Speaker 2>in your life, you know, whatever that is. You know,
<v Speaker 2>therapy can even just help you learn new coping mechanisms,
<v Speaker 2>and they can help you learn, you know, when you
<v Speaker 2>have these thoughts of I have a bad day, I
<v Speaker 2>deserve x y Z, it's time to replace those thoughts
<v Speaker 2>with I've had a bad day. I deserve to be healthy,
<v Speaker 2>happy and achieve success. And so yeah, just figure out
<v Speaker 2>what is derailing you from a fasting lifestyle. And once
<v Speaker 2>you solve that, conquer that little hurdle, then you can
<v Speaker 2>find the success you seek. And I also just wanted
<v Speaker 2>to throw in there, once you can find consistency with
<v Speaker 2>if you are going to achieve naturally the things that
<v Speaker 2>your friends are achieving through artificial means. Fasting in itself
<v Speaker 2>promotes GLP one, it promotes that hormone in your body.
<v Speaker 2>Exercise does, Choosing whole foods does so if once you
<v Speaker 2>can conquer them, ye, I'm going to wake up and
<v Speaker 2>clean fast every day. The pieces really will fall into
<v Speaker 2>place for you.
<v Speaker 3>Yep.
<v Speaker 1>And neither GLP ones or weight loss surgery solve the
<v Speaker 1>underlying issues. And I get it because remember I just
<v Speaker 1>talked about how I took all those weight loss drugs
<v Speaker 1>from my doctor, and that didn't solve my underlying issues.
<v Speaker 1>It like artificially kept my appetite low, right, That's all
<v Speaker 1>it did.
<v Speaker 3>But you know what else does that?
<v Speaker 1>The clean fast without all of the side effects and
<v Speaker 1>the metabolic problems, and I nourish my body well, I
<v Speaker 1>feast in my eating window.
<v Speaker 3>I feel amazing.
<v Speaker 1>So write us back and let us know how you're
<v Speaker 1>doing anmily. All right, Now it's time for our segment
<v Speaker 1>called What's Your Why. Most of us begin with weight
<v Speaker 1>loss in mind, that's a great reason to start, but
<v Speaker 1>there is so much more to what intermittent fasting can
<v Speaker 1>do for us beyond weight loss.
<v Speaker 3>When your why is deeper.
<v Speaker 1>Than weight loss alone, I genuinely believe you're going to
<v Speaker 1>find long term success and you're going to view intermittent
<v Speaker 1>fasting as a lifestyle.
<v Speaker 2>So this week we have a why from great Pool
<v Speaker 2>in California. My wife started as weight loss. It morphed
<v Speaker 2>into health and then recently got even more specific and
<v Speaker 2>hit me like a ton of bricks. Being here for
<v Speaker 2>my children as long as I can. My seventeen year
<v Speaker 2>old son struggles with so many different issues and will
<v Speaker 2>probably live with us longer than the norm. I want
<v Speaker 2>to be here to support him and help him thrive.
<v Speaker 3>He needs me.
<v Speaker 2>My twenty one year old daughter and I are very
<v Speaker 2>close and we talk almost every day. She leans on
<v Speaker 2>me for advice and just to be a listening ear,
<v Speaker 2>and I want to be around for her. I also
<v Speaker 2>want to know my grandchildren if I am so lucky,
<v Speaker 2>and help my kids with them in any way I can.
<v Speaker 2>So when it gets hard, I remember all of this
<v Speaker 2>and it lifts me. Sending my love to both of you.
<v Speaker 3>Oh, I love that all right.
<v Speaker 2>So we have a question from Jane in Denver. Jane
<v Speaker 2>rates Hi. I'm fifty eight and five foot seven. I've
<v Speaker 2>been doing intermint basting consistently for four years. I went
<v Speaker 2>from the mid one eighties to the mid one fifties
<v Speaker 2>easily and quickly. In the beginning, I would do a
<v Speaker 2>five hundred calorie down day, two or three days a week,
<v Speaker 2>and I lost weight fast. I sometimes would split my
<v Speaker 2>five hundred calories into two meals as I struggled with
<v Speaker 2>hunger getting through my workday. And after about three or
<v Speaker 2>four months, I easily maintained not being remotely strict with
<v Speaker 2>times or food choices. I constantly would reopen my window
<v Speaker 2>if I felt like eating, and yet I still maintained
<v Speaker 2>I like junk and alcohol and moderation, and I never
<v Speaker 2>hesitated when I wanted something. A typical week on the
<v Speaker 2>zero app of fasting may have been nineteen seventeen, eighteen, thirteen, sixteen,
<v Speaker 2>twenty to twenty two, and another week might have been
<v Speaker 2>anywhere from fifteen to twenty, and just for informational purposes,
<v Speaker 2>I averaged those out, and those two weeks would have
<v Speaker 2>averaged to like seventeen and a half hour fast to
<v Speaker 2>just over eighteen hour fasts. Anyway, she says, I would
<v Speaker 2>throw in the occasional down day if I was feeling thick,
<v Speaker 2>if I was hungry, I opened my window at eight.
<v Speaker 2>I always tracked the fast, never the window. I had
<v Speaker 2>good energy and I felt like this was easy. But
<v Speaker 2>earlier this year I went on vacation and I indulged
<v Speaker 2>nothing crazy. Since then, five months later, I have about
<v Speaker 2>five to seven pounds that I cannot seem to get
<v Speaker 2>rid of. I've got as low as one fifty seven
<v Speaker 2>after a lot of exercise, but then it pops right
<v Speaker 2>back up to one sixty or one sixty one. In
<v Speaker 2>the last month, I've gotten really strict with my windows,
<v Speaker 2>going to four or five hour eating windows in the
<v Speaker 2>hopes of losing this weight. But I am so hungry,
<v Speaker 2>which makes me think I've lost my fat adaptation. The
<v Speaker 2>hunger builds, it is not in waves. I get so
<v Speaker 2>hungry I cannot think straight. I've also been lifting weights
<v Speaker 2>since just recently my arms started to look untoned. I've
<v Speaker 2>always been active, not much of a weightlifter, though I
<v Speaker 2>have also felt very tired. I go to bed tired,
<v Speaker 2>I wake up tired. I'm feeling tired all day. This
<v Speaker 2>is how I felt in my forties when I had
<v Speaker 2>a young child, a demanding job, and a soso marriage,
<v Speaker 2>and an extra thirty to forty pounds. I feel like
<v Speaker 2>maybe I need to cut out bread, ice cream, rice, etc.
<v Speaker 2>But I've never had to cut those out in the past,
<v Speaker 2>and I feel hungrier when I try to do low carb.
<v Speaker 2>I have cut out alcohol, unless it's just one or
<v Speaker 2>two went out with friends. My clothes fit but not
<v Speaker 2>as well. My face doesn't look as pretty, and I'm frustrated.
<v Speaker 2>I do try the five hundred calorie down days, but
<v Speaker 2>I struggle to be consistent with them. Is I find
<v Speaker 2>that after a couple of down days, I am hungry
<v Speaker 2>all the time, like a bottomless pit. This was so
<v Speaker 2>easy for so long, and now I'm really struggling. I
<v Speaker 2>would love your insight. Thank you so much for all
<v Speaker 2>you do. I am a big, big fan. Thank you
<v Speaker 2>for listening.
<v Speaker 3>Jane.
<v Speaker 1>All right, so, Jane, something that jumps out at me
<v Speaker 1>is that you talk about your down day, but you
<v Speaker 1>never mention up days at all. And you also are
<v Speaker 1>doing something we don't recommend, and that is five hundred
<v Speaker 1>calorie down days splitting it into two meuals.
<v Speaker 3>We don't recommend that either.
<v Speaker 1>We recommend that you have your five hundred calories all
<v Speaker 1>at once, so like you would fast clean if you're
<v Speaker 1>doing a down day, fast clean all day and then
<v Speaker 1>have your one five hundred calorie meal and then start
<v Speaker 1>a second fast. And I always recommend to have that
<v Speaker 1>five hundred calori meal late enough in the day so
<v Speaker 1>that you don't have time to be hungry again before bedtime.
<v Speaker 1>Then you need to have a full up day and
<v Speaker 1>eight to twelve hours really airing on the side of
<v Speaker 1>three meals in twelve hours. So since you never mentioned
<v Speaker 1>the word upday ever a single time, I'm wondering if
<v Speaker 1>you are not having a sufficient upday, that would be
<v Speaker 1>my number one guess. And if you are having down
<v Speaker 1>days and then not having a sufficient update, that's going
<v Speaker 1>to damage your metabolism over time, because the upday is
<v Speaker 1>what gives you that metabolic boost. That's why ADF works
<v Speaker 1>so well. So if you're just like having your five
<v Speaker 1>hundred calorie down day, having it in two meals instead
<v Speaker 1>of one, and then having I don't know what you're
<v Speaker 1>doing the next day, but it's not really up, then
<v Speaker 1>you're going to be hungry and your body is going
<v Speaker 1>to send you the signal over time, it's going to
<v Speaker 1>build and build and build, eat eat, eat, eat eat.
<v Speaker 1>We learned that from the Minnesota starvation experiment. Over restriction
<v Speaker 1>over a long period of time sends you extreme hunger.
<v Speaker 1>That's what our bodies are designed to do, so that
<v Speaker 1>might be what's happening. So I have some homework for you.
<v Speaker 1>I want you to get a copy of the second
<v Speaker 1>edition of Delay Don Deny. If you don't already have it,
<v Speaker 1>make sure it's the second edition, and I want you
<v Speaker 1>to read the ADF chapter and I want you to
<v Speaker 1>see if that's really how you've been doing it. If
<v Speaker 1>the answer is no, then that's the problem. That being said,
<v Speaker 1>I don't want you to eat less less less right now.
<v Speaker 1>You know you said you're trying to do, you know,
<v Speaker 1>a four to five hour window and you're hungry all
<v Speaker 1>the time like a bottomless pit. You need to have
<v Speaker 1>some substantial refeeding in there so that your body knows
<v Speaker 1>you're not starving. That's really really important. Whenever the urge
<v Speaker 1>to binge starts increasing over time, that's a sign that
<v Speaker 1>what you're doing is perceived by your body as overly
<v Speaker 1>restrict Now, on the flip side, it's all so possible
<v Speaker 1>that you are somehow accidentally breaking your fast and you
<v Speaker 1>don't know it, like I'm going to throw out creatine.
<v Speaker 1>Maybe you've just started adding a creatine supplement in the
<v Speaker 1>morning because somebody told you it didn't break a fast,
<v Speaker 1>and now you're starving all the time because you're accidentally
<v Speaker 1>breaking your fast. Or it could be anything not just
<v Speaker 1>creating any kind of supplement or anything that's different and so,
<v Speaker 1>or maybe you started an electrolyte that has fast breaking
<v Speaker 1>ingredients in it, whatever it might be.
<v Speaker 3>Really examine your fast.
<v Speaker 1>If you're starving all the time out of the blue,
<v Speaker 1>examine your fast or see if you've accidentally been over restricting.
<v Speaker 1>Those are the two reasons that I can think of
<v Speaker 1>that really might cause you to be starving all the time.
<v Speaker 3>What do you think, Sherry.
<v Speaker 2>I just wanted to address too, that she said that
<v Speaker 2>she feels like, you know, she can see a difference
<v Speaker 2>in like her skin, and that she's starting to feel
<v Speaker 2>like she looks old and untoned, and that she's, you know,
<v Speaker 2>very very tired all the time, waking up tired, going
<v Speaker 2>to bed tired. You're fifty eight years old, so you've
<v Speaker 2>probably been in menopause for a couple of years at
<v Speaker 2>least now. And you know, as we once we're postmenopausal,
<v Speaker 2>our bodies do start to change, and our skin starts
<v Speaker 2>to change because of the lack of estrogen, and you know,
<v Speaker 2>our muscle tone changes. We do lose muscle. We have
<v Speaker 2>to work harder to maintain and manage our muscle. But
<v Speaker 2>it's the fact too that you're saying that you're really,
<v Speaker 2>really feeling exhausted. And something that people don't often know
<v Speaker 2>is that menopause can be a real it can really
<v Speaker 2>throw us into hypothyroidism. And so if you're feeling very,
<v Speaker 2>very tired and fatigued all the time, and you're feeling
<v Speaker 2>really hungry, and you know, maybe time to go see
<v Speaker 2>your doctor, have some you know, have a checkup, have
<v Speaker 2>some basic labs drawn, have a full thyroid piano drawn,
<v Speaker 2>make sure that everything looks good there. And then yeah,
<v Speaker 2>just rule out that there's not something metabolically going on
<v Speaker 2>with you that's making you feel so bad, because I
<v Speaker 2>can't think of any reason why five to seven pounds
<v Speaker 2>of weight gain is going to suddenly make you feel
<v Speaker 2>so sluggish, tired and not feel great. And as long
<v Speaker 2>as you're fast and clean every day and you're eating
<v Speaker 2>in a four to five hour window, like you said,
<v Speaker 2>you should absolutely be fat adapted and you should be
<v Speaker 2>flipping the metal box switch and you should be having
<v Speaker 2>energy and feeling good. So there's something going on if
<v Speaker 2>you're not all right.
<v Speaker 1>We have a question from Ingrid from Amsterdam. Hi, ladies,
<v Speaker 1>I started if in January of twenty twenty four, and
<v Speaker 1>I was very successful with sixteen eight. I lost thirty
<v Speaker 1>five pounds in about nine months and felt great. My husband,
<v Speaker 1>who was very attached to his breakfast, as in get
<v Speaker 1>up early to read the paper with a big breakfast
<v Speaker 1>before work, figured out that was all in his head
<v Speaker 1>and join me in fasting. It's clear to me now
<v Speaker 1>that I never cleaned fasted, since I would drink bone
<v Speaker 1>broth at night after a tough workout or have a
<v Speaker 1>cappuccino in the morning at work.
<v Speaker 3>Yet I still lost weight.
<v Speaker 1>In January of this year, I had a family emergency
<v Speaker 1>and I was back in San Francisco, my home, for
<v Speaker 1>three months. Due to stressful times and difficult situations in
<v Speaker 1>the hospital, I completely fell off the wagon and I
<v Speaker 1>ate all day every day. When I came back, I
<v Speaker 1>had gained twenty pounds and none of my clothes fit.
<v Speaker 1>I started IF again, bought your book Fast Feeus to repeat,
<v Speaker 1>and started listening to your podcast. It's been three weeks
<v Speaker 1>now and the scale won't move. Since I have always
<v Speaker 1>been a fast loser and gainer, this is new. I
<v Speaker 1>am playing with different fasting windows. Eighteen six, nineteen five,
<v Speaker 1>twenty four. I won't give up. My question is is
<v Speaker 1>it okay to switch daily depending on work schedules. I
<v Speaker 1>do eighteen six as a minimum, but some days may
<v Speaker 1>be very different. Any advice, I am clean fasting now.
<v Speaker 2>By the way, okay, Well, if you have Gen's book
<v Speaker 2>Fast Peace repeat you said you bought it, go back
<v Speaker 2>and review the fast start chapter and basically when you
<v Speaker 2>resumed fasting.
<v Speaker 3>Or started she started. I have to say the fact that.
<v Speaker 2>You never clean fasted before meant you weren't truly fasting,
<v Speaker 2>not from like a metabolic standpoint, because if you were
<v Speaker 2>taking in energy during your fast, then your body had
<v Speaker 2>no reason to dip into your fat stores for energy,
<v Speaker 2>and you were not keeping your insulin low and you know,
<v Speaker 2>so basically what you were doing prior to coming back
<v Speaker 2>to you know, Amsterdam and starting if again is you
<v Speaker 2>are now fasting for the first time, and before that
<v Speaker 2>you were doing a low calorie diet. And because of
<v Speaker 2>the way you were doing that, it's going to take
<v Speaker 2>your body time to like you're a brand new faster.
<v Speaker 2>And this is why we tell people during the fast start,
<v Speaker 2>follow one of the fast start I want to call
<v Speaker 2>them programs, what do you call them? In the book protocols, Yeah, protocols, plans, protocols, yes, aproach.
<v Speaker 2>So you know, it sounds like you're kind of doing
<v Speaker 2>a little bit of this, a little bit that, But
<v Speaker 2>really you want to work through the system so that
<v Speaker 2>your body has time to become metabolically adapted to be
<v Speaker 2>able to flip over into fat burning. That's not going
<v Speaker 2>to happen in three weeks likely, especially if you had
<v Speaker 2>three months of just all day eating, and then once
<v Speaker 2>that happens, that's when your body starts shifting into fat burning.
<v Speaker 2>That's when we see fat loss. So we would never
<v Speaker 2>expect anybody to see the scale moving in three weeks,
<v Speaker 2>and in some cases it can actually go up a
<v Speaker 2>little bit. It did for me. I gained eight pounds
<v Speaker 2>over my first six weeks of intermint fasting. So just
<v Speaker 2>give it time. It's not going to happen fast, but
<v Speaker 2>give your body time to adapt to the clean fast
<v Speaker 2>to get your body shifting into fat burning, and you
<v Speaker 2>will get there. And then as far as switching up
<v Speaker 2>your protocols each day, here's what I would suggest. I
<v Speaker 2>have a varied work schedule home in life, they don't match.
<v Speaker 2>When I eat each day is not the same from
<v Speaker 2>day to day. Rather than saying I'm going to do
<v Speaker 2>eighteen six or I'm going to do twenty four, I'm
<v Speaker 2>going to do nineteenth five. Take the fast out of
<v Speaker 2>the equation. Don't even worry about the fast. Look at
<v Speaker 2>that day based off of your work schedule, life schedule, whatever.
<v Speaker 2>Settle into a boundary of I'm going to have a
<v Speaker 2>five hour eating window today, and then look ahead at
<v Speaker 2>your day and say, okay, today, realistically, I can close
<v Speaker 2>my window it's seven pm, and then don't open your
<v Speaker 2>window prior to two pm, and that is setting you
<v Speaker 2>up for a very consistent eating window. If you are
<v Speaker 2>satisfied and full and you're done at six pm, go
<v Speaker 2>ahead and close your window. You had a four hour window.
<v Speaker 2>If you need the full five hours, use the full
<v Speaker 2>five hours. But just settle in that way, using your
<v Speaker 2>body as a guide for when you've had enough within
<v Speaker 2>that timeframe. And that just me. That's I think that
<v Speaker 2>eliminates a lot of the confusion with trying to work
<v Speaker 2>a window in around your work schedules. If they're buried
<v Speaker 2>and congratulations on clean fasting.
<v Speaker 1>Yes, absolutely, And I wanted to address on one sentence
<v Speaker 1>in there, you're talking about how what you did before
<v Speaker 1>you were not really fasting because you were having bond
<v Speaker 1>broth and cappuccinos in the morning. And then he said,
<v Speaker 1>yet I still lost weight, And of course you did,
<v Speaker 1>because we can lose weight lots and lots of ways.
<v Speaker 1>Like I think back, you remember me talking about earlier
<v Speaker 1>in this episode, how I took.
<v Speaker 3>Finnermine, which crushed my appetite. I was not fasting.
<v Speaker 1>I was eating tiny little amounts of food and beverages
<v Speaker 1>all throughout the day, all the time. I was basically
<v Speaker 1>extreme low calorie dieting, and I did lose weight. Right
<v Speaker 1>As long as I kept to that extreme low calorie dieting,
<v Speaker 1>the weight stayed off. When I realized I felt like
<v Speaker 1>crap having those diet pills and stopped taking them, I
<v Speaker 1>gained fifty pounds in eighteen months.
<v Speaker 3>The weight just flew right on.
<v Speaker 1>And you think about that, you were gone for three months,
<v Speaker 1>you gain twenty pounds in three months.
<v Speaker 3>That's what happens when we're doing a low calorie diet.
<v Speaker 1>Whether it's because you're accidentally not fast and clean, or
<v Speaker 1>you're taking thinner mean like I was, or whatever it is,
<v Speaker 1>glp ones, whatever, that low calorie diet is when you
<v Speaker 1>stop doing it, you gain weight so quickly. Like I said,
<v Speaker 1>fifty pounds in eighteen months for me, and then I
<v Speaker 1>was all screwed up. That's when I really started gaining
<v Speaker 1>a lot of weight until I ended up obese. And
<v Speaker 1>so it wasn't until fasting. Now fast and clean living
<v Speaker 1>the intermitt infesting lifestyle, I have healed my metabolism and
<v Speaker 1>I'm able to keep the weight off. But as Sherry said,
<v Speaker 1>we don't expect weight loss in the first month, and
<v Speaker 1>you've got to really give your body some time for
<v Speaker 1>your metabolic rate to even out all of that. So
<v Speaker 1>keep going. You've got this.
<v Speaker 2>All right. So before we get to the tweak of
<v Speaker 2>the week, I just want to take a minute to
<v Speaker 2>tell you about a device that is a lifesaver in
<v Speaker 2>my household. My husband, I prefer to sleep at very
<v Speaker 2>different temperatures, and I have learned that my body prefers
<v Speaker 2>different temperatures over the course of the night. When I
<v Speaker 2>go to bed, I'm always freezing, but then I wake
<v Speaker 2>up in the middle of the night hot, but come
<v Speaker 2>morning around six am, I get even hotter. And having
<v Speaker 2>a dual zone bedjet, which where I can customize and
<v Speaker 2>schedule our own sleeping temperatures. Even setting up bio rhythms
<v Speaker 2>has been a huge lifesaver for us. This is just
<v Speaker 2>a device that you plug in under your bed and
<v Speaker 2>it blows air up through a special sheet to each
<v Speaker 2>side of the bed and you get to set your
<v Speaker 2>own temperature. It is clinically proven by to improve sleep.
<v Speaker 2>My husband and I have noticed a big improvement in
<v Speaker 2>the quality of our sleep once we added it. It
<v Speaker 2>removes body moisture and sweat from the bed. My husband
<v Speaker 2>is the sweatiest sleeper. It is gross. He does not
<v Speaker 2>sleep sweaty anymore. We are also saving energy costs because
<v Speaker 2>we don't have to heat and cool the entire house
<v Speaker 2>while sleeping just to keep our bedroom at the preferred
<v Speaker 2>temperature for sleeping. It's been a life saver year round.
<v Speaker 2>We have noticed the benefits in the winter and in
<v Speaker 2>the heat of the summer, and anytime that I travel,
<v Speaker 2>like when I went to Gin's last week, or on
<v Speaker 2>the weekends for work where I stay with a friend.
<v Speaker 2>I miss my bedget so much. So if you are
<v Speaker 2>tired of sleeping hot or cold, or your partner and
<v Speaker 2>you just can't decide on a comfortable thermostat temperature for sleeping.
<v Speaker 2>Stop the arguing, get yourself a Bedget it's just amazing.
<v Speaker 2>I don't know how we live so long without it.
<v Speaker 2>So I have a link in the show notes for
<v Speaker 2>this episode, or you can always go to fast feast
<v Speaker 2>dot com slash Sherry that's sah er I and you
<v Speaker 2>can find a link there to check it out.
<v Speaker 3>Yeah, it's miserable to sleep at the wrong temperature.
<v Speaker 2>It really is.
<v Speaker 1>I woke up this morning really hot because my thermostat
<v Speaker 1>turned off. Got a service call, so I'm going to
<v Speaker 1>come in and look at it. But I was like,
<v Speaker 1>why am I so hot? I need a bedjet Sherry.
<v Speaker 2>Well, you know what's funny is I can tell when
<v Speaker 2>my husband gets out of bed to go to work
<v Speaker 2>in the middle of the night because I get freezing.
<v Speaker 2>Oh he is so hot. My husband puts out so
<v Speaker 2>much energy that he makes me warmer in the bed.
<v Speaker 2>But I will wake up and all of a sudden,
<v Speaker 2>I'll be freezing and I'll ask him later like what
<v Speaker 2>time did you get up? And he'll tell me and
<v Speaker 2>usually within about twenty to thirty minutes of him getting
<v Speaker 2>out of the bed, you're cold. I'm cold, and I
<v Speaker 2>sleep with my little remote from my bedjet in the
<v Speaker 2>bed and I just tick notch up the temperature a
<v Speaker 2>couple degrees and then I'm back to sleep.
<v Speaker 1>Awesome fy. So well, time for our tweak of the week.
<v Speaker 1>You know, I always say tweak it till it's easy.
<v Speaker 1>But the tweak that works for me might not be
<v Speaker 1>the one that works for you. That's why it's super
<v Speaker 1>helpful to hear how other intermittent fasters are making intermittent
<v Speaker 1>fasting work for them.
<v Speaker 3>This is from Angela in Omaha.
<v Speaker 1>Angela says, I struggle to stop eating when I am
<v Speaker 1>satisfied in my window. I came up with a new
<v Speaker 1>visualization that is helping me that I wanted to share
<v Speaker 1>with others. We would never overfill our gas tank in
<v Speaker 1>our cars. It would be terrible to have gasoline overflowing everywhere.
<v Speaker 1>Why then do we overfill our body's gas tank. I
<v Speaker 1>hate the idea of waste and the environmental impact of
<v Speaker 1>gas flowing everywhere, so this idea has helped me try
<v Speaker 1>to avoid waste and overfilling myself. Thanks for all you
<v Speaker 1>both do.
<v Speaker 2>I love the podcast and Angela, that is an amazing
<v Speaker 2>analogy that is almost verbatim and analogy that I use
<v Speaker 2>in the community. People said, well, I hate to throw
<v Speaker 2>away food. It's so wasteful, and I'm like, you know,
<v Speaker 2>that's like over inflating your tires in your car so
<v Speaker 2>that you don't have to inflate them a year from now,
<v Speaker 2>or you know, like you said, letting gas overflow because
<v Speaker 2>you want it so full, but then it's just a waste.
<v Speaker 2>And it's the same with our bodies. Once you're satisfied,
<v Speaker 2>you're satisfied, you don't need any more. So well, we'd
<v Speaker 2>love to leave you with inspiration or motivational quotes, and
<v Speaker 2>this week we have a quote from Janet in College Station,
<v Speaker 2>Texas and the quote is from Nick Saban, a former
<v Speaker 2>head coach for Alabama football. The quote is, there are
<v Speaker 2>two pains in life. There's the pain of discipline and
<v Speaker 2>the pain of disappointment. If you can handle the pain
<v Speaker 2>of discipline, then you'll never have to deal with the
<v Speaker 2>pain of disappointment. And I just think that is so powerful.
<v Speaker 3>Discipline is required, right, anything worth doing, flossing your teeth,
<v Speaker 3>anything that's good for you. Thanks so much for listening today.
<v Speaker 1>We would love to have you join us and the
<v Speaker 1>Delayed on Tonight community where you can interact with both
<v Speaker 1>me and Sherry, plus the most supportive bunch of intermittent
<v Speaker 1>fasters you'll find anywhere. Go to Jenstevens dot com slash
<v Speaker 1>community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the show,
<v Speaker 2>and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to Fast Feast Repeat dot com slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening