Episode 66: IF and Dental Health, Supplements on Down Days, Can Teens Fast?, 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's.
<v Speaker 2>Sherry, I'm doing wonderful. It's very rainy here though. Hurricane
<v Speaker 2>hit the Gulf Coast and we're under like severe weather
<v Speaker 2>for the next several days. It's going to be flooding
<v Speaker 2>and raining.
<v Speaker 3>Yeah, I see you have on a hoodie I'm wearing.
<v Speaker 3>It is cold. I got on my spaghetti strouts here. Yeah,
<v Speaker 3>we're recording.
<v Speaker 1>This in mid September, so it's still beautiful here for
<v Speaker 1>or today.
<v Speaker 3>It's beautiful here, but it definitely fall is in the air.
<v Speaker 2>It is in the air.
<v Speaker 3>It is in the air.
<v Speaker 2>And it was funny because I, you know me, I
<v Speaker 2>don't watch the news and I don't pay attention to.
<v Speaker 3>The weather at all.
<v Speaker 2>And we were outside taking Lulu out late last night
<v Speaker 2>and Eric said, there's rain in the air, and I said, well,
<v Speaker 2>I know that, like there's a hurricane coming in maybe
<v Speaker 2>towards Louisiana, so maybe we're supposed to get some rain
<v Speaker 2>from that.
<v Speaker 3>And then that's about the all I thought of it.
<v Speaker 2>And then I woke up this morning to all these
<v Speaker 2>like weather alerts all over the phone and flooding alerts,
<v Speaker 2>and so we have like thirty minutes.
<v Speaker 3>Where we're not supposed to have rain today.
<v Speaker 1>So yeah, well, I tell you what, they can sure
<v Speaker 1>freak us out with all of the the alerts.
<v Speaker 2>Well, you know that's one of the reasons I just
<v Speaker 2>don't pay attention.
<v Speaker 1>Well, it's like you know the boy who Cried Wolf. Yes,
<v Speaker 1>when you're like Yeah, they always over exaggerate. It's no
<v Speaker 1>big deal. Then when the big thing really happens, you're like, oh,
<v Speaker 1>I thought they were exaggerating again.
<v Speaker 3>Anyway, just tell us what it's really going to be bad.
<v Speaker 2>Let us know this sounds awful. I really really stopped
<v Speaker 2>paying attention to the news and the weather and all
<v Speaker 2>of that. I stopped paying attention to it a long
<v Speaker 2>time ago because I just feel like it creates stress.
<v Speaker 2>And the people that I know that just like constantly
<v Speaker 2>watch the news and constantly have like cable news pulled up,
<v Speaker 2>they're so stressed out all the time. And then COVID came,
<v Speaker 2>and then there was all this just COVID news, and
<v Speaker 2>I was immersed in COVID at work because I used
<v Speaker 2>to at least have like the local news apps, and
<v Speaker 2>I'd go through in the morning and just kind of
<v Speaker 2>read the news apps.
<v Speaker 3>But I got rid of all of.
<v Speaker 2>Them on my phone during COVID because it's like I
<v Speaker 2>was immersed at it at work and then on the news,
<v Speaker 2>and it was just too much. So I took a
<v Speaker 2>break from it. I've just never gone back to paying
<v Speaker 2>attention to the news.
<v Speaker 1>Yeah, save that internal peace that you've got yep, I
<v Speaker 1>love it.
<v Speaker 3>I am worn out. You know what I did earlier
<v Speaker 3>this week? I do.
<v Speaker 1>Yeah, I recorded the audiobook for Delayed on to my
<v Speaker 1>second edition. I haven't an audio engineer. Yeah, I got
<v Speaker 1>it all done. It was eight hours of recording across
<v Speaker 1>two days, and that just that's.
<v Speaker 3>A lot of talent and there's a lot of texts.
<v Speaker 1>Yeah, And I came home and I'm like, I am
<v Speaker 1>so tired. I'm like, you know, thinking about it. When
<v Speaker 1>I was a teacher, I talked for eight hours a
<v Speaker 1>day and Chad's like, we didn't talk the whole time.
<v Speaker 3>I was like, the first week of.
<v Speaker 1>School, you do, yep, the first week of school, you
<v Speaker 1>were literally like and I was the gifted teachers who
<v Speaker 1>I had different kids every day, So every day was
<v Speaker 1>the first day of school for like five days in
<v Speaker 1>a row, because I had a new group of kids
<v Speaker 1>every day, and because we rotated on a five day
<v Speaker 1>rotation kind of a thing.
<v Speaker 3>And so like, oh, my gosh, my tired.
<v Speaker 1>Yeah.
<v Speaker 2>I had a friend back home as a teacher, and
<v Speaker 2>by the end of the first week of.
<v Speaker 3>School, she had no voice. She was I always lost
<v Speaker 3>my voice or she lost her voice.
<v Speaker 1>But I have a great audio engineer, and the success
<v Speaker 1>stories are so good in the new second edition. You know,
<v Speaker 1>as I was reading them the first day, I read
<v Speaker 1>everything except the success stories, and he was like, you know,
<v Speaker 1>that sounds like something I could do. But then the
<v Speaker 1>second day, while I was reading the success stories, you know,
<v Speaker 1>I got up to take a potty break in the
<v Speaker 1>middle of recording, and.
<v Speaker 3>He's like, you know, I think I'm going to start.
<v Speaker 1>I think I'm going to do it. These stories make
<v Speaker 1>me feel like I can do it, and I didn't
<v Speaker 1>know all the things it would do.
<v Speaker 2>I'm like, yeay, yay, that's so exciting.
<v Speaker 1>It is exciting because really, when you hear how internet
<v Speaker 1>fasting transforms so many lives in unexpected ways. You know,
<v Speaker 1>if you think it's only going to give you weight loss,
<v Speaker 1>then you're like, well, that sounds great, but you know,
<v Speaker 1>it sounds like a lot of effort just for that.
<v Speaker 1>But when you hear all the things that it's it's
<v Speaker 1>done for people, right, Yeah, anyway, I'm so excited.
<v Speaker 2>Yeah. Well, and I think sometimes people are feeling hopeless
<v Speaker 2>or like nothing's going to work for them or whatever.
<v Speaker 2>So when you hear the stories of other people and
<v Speaker 2>how they had similar struggles and that.
<v Speaker 3>Gives you hope.
<v Speaker 2>You're like, Okay, wait, this worked for this person. And
<v Speaker 2>I think that's why I want the community is great.
<v Speaker 2>Is like people will come in and they'll post and
<v Speaker 2>they'll share. They might have been hanging out quietly for
<v Speaker 2>three months just watching, and then they finally share their story.
<v Speaker 2>And you know, so often people jump in and say,
<v Speaker 2>oh my gosh, that sounds just like my story and
<v Speaker 2>this is where I'm at, or this is the tweak
<v Speaker 2>I made and this is what helped me. Maybe it
<v Speaker 2>would help you.
<v Speaker 1>And I love when people come in hot, like they
<v Speaker 1>come in and you could tell they've been they got.
<v Speaker 3>The diet brain.
<v Speaker 1>They've been in the diet world for decades and they
<v Speaker 1>come in and they're like almost frantic at the beginning
<v Speaker 1>and the early posts. And then watching these people a
<v Speaker 1>settle in, relax into the process, be commenttermitten fasters. Now
<v Speaker 1>they're living, and then they start getting advice to other people,
<v Speaker 1>You're like, there it is, you know, the transformation. It's
<v Speaker 1>more than a physical transformation. It's emotional as well. And
<v Speaker 1>that's the part we don't necessarily expect.
<v Speaker 2>Yeah, And then I just wanted to say something to
<v Speaker 2>you know, like Jenna and I will talk a lot
<v Speaker 2>on this podcast about our personal experience or the experiences
<v Speaker 2>that we have seen other people have had. And sometimes
<v Speaker 2>we'll say something and people will email us or they'll
<v Speaker 2>write us in the community, and they take everything we
<v Speaker 2>have said as kind of an absolute, like one hundred
<v Speaker 2>percent fat you said this. Well, a lot of times
<v Speaker 2>we don't say it the way it's interpreted, Like a
<v Speaker 2>lot of this is just anecdotal, it's just what we've observed,
<v Speaker 2>so or it's like.
<v Speaker 1>One person's study of one what worked for that person. Yes,
<v Speaker 1>and you're not prescribing it now. Everyone should do it like.
<v Speaker 2>That, right, And I also like to keep it real,
<v Speaker 2>so I like to tell everybody like, you know, and
<v Speaker 2>what everything you expect. Right. So, Like, for instance, somebody
<v Speaker 2>asked a question today and they had said that, you know,
<v Speaker 2>on one of the podcasts, I had shared that when
<v Speaker 2>you switch from dirty fastening to clean fasting that you'll
<v Speaker 2>gain weight, and they want to know what to tell
<v Speaker 2>their friend how to convince them to switch to clean
<v Speaker 2>fasting if they're going to gain weight something to that effect.
<v Speaker 2>And I don't believe I ever said you will gain weight.
<v Speaker 2>I said it's possible that you could gain weight when
<v Speaker 2>you switch from dirty fasting to clean fasting. Why do
<v Speaker 2>I say that because it happened to me. Okay, does
<v Speaker 2>it happen to nine out of ten people, maybe not.
<v Speaker 2>Does it happen to one out of ten people possibly,
<v Speaker 2>or maybe it's one in fifty. I don't really know.
<v Speaker 2>But it happened to me, and that means I know
<v Speaker 2>it can happen. And so why do I tell you that?
<v Speaker 2>Because I don't want you to start clean fasting and
<v Speaker 2>three weeks into it, you're like, oh my gosh, the
<v Speaker 2>scale's gone up four pounds. I'm going back to dirty fasting.
<v Speaker 2>And what I want you to know is that, yes,
<v Speaker 2>you may initially see some weight changes, but you have
<v Speaker 2>to look at the fact that if you've been dirty fasting,
<v Speaker 2>in your mind, you've been fasting, but physically, in your
<v Speaker 2>body you've not been fasting.
<v Speaker 1>Yeah, the day you switch to the clean fast is
<v Speaker 1>day one of yees for your body.
<v Speaker 2>And so therefore everything you did before that point, like behaviorally,
<v Speaker 2>like as far as not eating and eating in a window,
<v Speaker 2>you know, you've got that background coming into it. But
<v Speaker 2>physically your body has to adapt just like a brand
<v Speaker 2>new faster, and so we don't expect any weight lost
<v Speaker 2>during the first month. And I always say it's possible
<v Speaker 2>you could gain a few pounds in that first month. Again,
<v Speaker 2>it happened to me. So when I say stuff like that,
<v Speaker 2>it's because I want people to know what expect, and
<v Speaker 2>I want you to know that if that happens, don't
<v Speaker 2>freak out, don't stop fasting, don't go back to dirty fasting.
<v Speaker 2>Just like stick with the process. If I given up,
<v Speaker 2>I wouldn't be here today. So I you know you didn't,
<v Speaker 2>I know, So just commit to it. Know that your
<v Speaker 2>body is undergoing change. Know that everybody's body is going
<v Speaker 2>to react differently to that change. And you may experience
<v Speaker 2>some compensatory over eating as you're adapting. Your body's trying
<v Speaker 2>to get what fuel sources.
<v Speaker 1>You might not and you might not not, and you
<v Speaker 1>you actually might lose weight the minute you switch from
<v Speaker 1>the dirty fast to the clean fast. And so don't
<v Speaker 1>like say, oh no, I must be doing something wrong
<v Speaker 1>because I didn't gain weight when I switched, right, I
<v Speaker 1>don't want you to feel like anything is going to
<v Speaker 1>be cut and dried and set in stone because you
<v Speaker 1>are your experiment of one, and what happens depends on
<v Speaker 1>everything that happened up to the point where.
<v Speaker 3>We are right now. You know, you're not like brand new.
<v Speaker 1>You've been dieting, you've been eating, you've been all of
<v Speaker 1>that is going to affect your personal results what you
<v Speaker 1>were doing right before, or like if you've been somebody
<v Speaker 1>who was taking weight loss medication and then you switch
<v Speaker 1>to fast and you're going to have a different metabolic
<v Speaker 1>start point than someone who had just given up on
<v Speaker 1>dieting ten years ago and been eating however they wanted to,
<v Speaker 1>and now they start fasting. The person who gave up
<v Speaker 1>ten years ago is actually likely to see quicker results
<v Speaker 1>because their metabolum is probably higher because they haven't been
<v Speaker 1>dieting right, whereas the person who had been trying really
<v Speaker 1>really hard and taking the drugs and watching what they
<v Speaker 1>were eating and eating very little has a lot of
<v Speaker 1>metabolic damage from the localorie dieting. So it's just going
<v Speaker 1>to depend on so much, and it isn't always predictable.
<v Speaker 2>Right when we share things, I just don't want you
<v Speaker 2>to take it as an absolute or like worry if
<v Speaker 2>it's different for you, So I want you to be informed,
<v Speaker 2>and I want you to know that you know, potentially
<v Speaker 2>this could happen, but don't worry about it, Like, don't
<v Speaker 2>fret about it. Whatever's going to happen is going to happen.
<v Speaker 2>Body's going to work through it, and then you're gonna
<v Speaker 2>move into the weight loss stage just like everybody does.
<v Speaker 2>So anyways, I just want to throw that out there
<v Speaker 2>because we have gotten a few emails or posts or
<v Speaker 2>whatever where people are like, you said this, and I'm like,
<v Speaker 2>I'm pretty sure that's not what I said, because I
<v Speaker 2>really try not to speak in absolutes unless there is
<v Speaker 2>like hard facts, I'm not gonna speak in our absolutes.
<v Speaker 2>And even with research studies, I'll say, you know, this
<v Speaker 2>research study showed this, but we also know that another
<v Speaker 2>research study.
<v Speaker 3>May not show that.
<v Speaker 2>So you know, the only thing we know hard fact
<v Speaker 2>is flavors during your fast causes an insolent release takes
<v Speaker 2>you out of fat burning. You cannot be in fat
<v Speaker 2>burning if you have high circulating insulin, and you're probably
<v Speaker 2>gonna feel awful.
<v Speaker 1>So that's about the By the way, everybody, Lulu's in
<v Speaker 1>the background. If you'll hear some barking, oh yeah, say hello,
<v Speaker 1>that's Sherry's dog.
<v Speaker 2>Lulu is no longer on sedation from her surgeries, and
<v Speaker 2>she's kind of been a handful and she got really
<v Speaker 2>spoiled from April till August while she had to be
<v Speaker 2>by my side. So she's having a little separation anxiety
<v Speaker 2>in times she has to go in her kennel.
<v Speaker 1>Now, well, probably most people listening have some sort of
<v Speaker 1>a pet, so they understand.
<v Speaker 2>All right, Well, let's share our weekly celebration. We have
<v Speaker 2>one from Hopeful in Pennsylvania.
<v Speaker 1>Today.
<v Speaker 2>She says, Hello, Jin and Sherry. I just finished day
<v Speaker 2>twenty nine of the twenty eight day.
<v Speaker 3>Fast start today.
<v Speaker 2>I had been dirty fasting for two weeks before I started.
<v Speaker 2>I didn't hear about the clean fast until I read
<v Speaker 2>your book, Fast Peace Repeat. I had been interested in
<v Speaker 2>reading your book for a while, but in August I
<v Speaker 2>had this feeling that now is the time, and it
<v Speaker 2>sure was. When I was in my late twenties, I
<v Speaker 2>came down with a chronic disease and the treatment for
<v Speaker 2>which leads to long term weight gain and metabolic syndrome.
<v Speaker 2>Studies have shown that this condition can cut your life
<v Speaker 2>short by two decads. My lowest weight was one hundred
<v Speaker 2>and twenty eight pounds, but I had ballooned over the
<v Speaker 2>years to my highest weight of two hundred and twenty
<v Speaker 2>five pounds. I am a five foot five woman.
<v Speaker 3>I was able to lose most of the weight through traditional.
<v Speaker 2>Dieting and met Foreman, but much of it came right back.
<v Speaker 2>My family has a skewed relationship with food, eating and
<v Speaker 2>snacking constantly. They think constantly about food. I continue to
<v Speaker 2>marvel at my in laws who will have a modest
<v Speaker 2>breakfast and they go hours before eating just supper. I
<v Speaker 2>was always wondering why they weren't starving. My family has
<v Speaker 2>high levels of obesity, heart disease, high cholesterol, and high
<v Speaker 2>blood sugar. My father had a quadruple bypass in his fifties.
<v Speaker 2>My grandmother's death was due to diabetes complications. They literally
<v Speaker 2>cut out part of her side and it never healed.
<v Speaker 2>She spent the end of her life confined to a wheelchair.
<v Speaker 2>Combining my background with my medications, I faced an early
<v Speaker 2>death sentence and disability. I want to live a long,
<v Speaker 2>healthy life and enjoy it with my husband, my soulmate.
<v Speaker 2>Although we have chosen not to have children, I want
<v Speaker 2>to have enough time in this world to make a
<v Speaker 2>lasting difference in the lives of others and their families.
<v Speaker 2>Some people consider intermittent fasting a starvation diet, but I
<v Speaker 2>think it's more natural than foraging six times a day
<v Speaker 2>to supposedly raise your metabolic rate.
<v Speaker 3>The meal planning for quote healthy diets was exhausting.
<v Speaker 2>I refuse to believe that there's nothing I can do
<v Speaker 2>about my condition and give in to poor genetics. If
<v Speaker 2>I can't change my genes or condition, I certainly can
<v Speaker 2>change my lifestyle. I listen to your podcast during my
<v Speaker 2>daily walk to keep motivated. In the twenty eight day fastart,
<v Speaker 2>I lost six pounds and nearly two inches off my waist,
<v Speaker 2>and I am down to one hundred and eighty pounds.
<v Speaker 2>My fasting glucose two weeks ago was four point oh
<v Speaker 2>one and my treclis strides are down to forty five.
<v Speaker 1>That is amazing that fasting glucose is not the way
<v Speaker 1>we measured in the United States.
<v Speaker 2>Do we do mmls?
<v Speaker 3>Well, four point oh.
<v Speaker 1>One would not be a fast in glucose.
<v Speaker 2>Oh, that's right. I was thinking insulin when I call.
<v Speaker 1>Yeah, she said she's from Pennsylvania, so I don't know.
<v Speaker 2>I don't know where that I wonder if she means insulin.
<v Speaker 1>Maybe she might mean insulin.
<v Speaker 2>She might mean insulin. Yeah, you know, I just read
<v Speaker 2>it and saw that number, and in my head I
<v Speaker 2>was thinking insulin. But yeah, read it she means insulin.
<v Speaker 4>We would induced glucose of SNAG. That would not be good,
<v Speaker 4>not recommended. No, it's also not given in those measurements.
<v Speaker 4>So yeah, yeah, and then her triglisserre riads at forty
<v Speaker 4>five is outstanding.
<v Speaker 3>She says.
<v Speaker 2>I've worked with the registered dietitians from November twenty twenty
<v Speaker 2>three to this last month, and I was miserable. All
<v Speaker 2>the advice they gave was just bad. They canceled me
<v Speaker 2>to eat more, plan multiple low calorie snacks, and eat
<v Speaker 2>two thousand calories a day. Having been a chronic dieter
<v Speaker 2>since twenty sixteen, I'm sure that my batabolism was just
<v Speaker 2>too slow for the two thousand calories a day, especially
<v Speaker 2>eating constantly throughout the day. And my heaviest I was
<v Speaker 2>two twenty five and my A and C was pre diabetic.
<v Speaker 2>I traditionally dieted to one hundred and fifty nine pounds
<v Speaker 2>in twenty twenty two using NOOM, but then my medications changed,
<v Speaker 2>and the scale slowly creeped up thirty pounds over the
<v Speaker 2>last two years, and the last ten of which came
<v Speaker 2>from that dietitian's advice. Can I just say, though, if
<v Speaker 2>you were eating that way and you were eating more
<v Speaker 2>than your metabolic rate could burn through, that actually set
<v Speaker 2>you up for success?
<v Speaker 3>She says, it rev dermatabolism. You were reverse dieting. Yeah, yep,
<v Speaker 3>she says.
<v Speaker 2>I tried everything, Keto, Noom, weight Watchers, the Mediterranean diet.
<v Speaker 2>I know now I failed, not for trying, but because
<v Speaker 2>I never stopped eating throughout the day, no matter how
<v Speaker 2>few my calories. As I started the Fasttart, I canceled
<v Speaker 2>my dietitian appointments and I took the chance on the
<v Speaker 2>twenty eight day fastart. My victories from Fast and Clean
<v Speaker 2>have been so many. The medication I'm on to manage
<v Speaker 2>my healthy issues caused me blurry vision and changed my
<v Speaker 2>perception of daily activities. Within days of fasting Clean, my
<v Speaker 2>perceptions normalized and my vision improved. I no longer felt drugged.
<v Speaker 2>I started walking thirty to sixty minutes nearly every day.
<v Speaker 2>While listening to your episodes of this podcast today, I've
<v Speaker 2>just finished the twenty fourth episode. Your podcast and your
<v Speaker 2>book kept me motivated through the ups and downs of
<v Speaker 2>this process. My weight is down six pounds in the
<v Speaker 2>first four weeks and my waist has gone down two inches.
<v Speaker 2>Having read doctor Fun's the ABCD code and other research
<v Speaker 2>on blue zones, I know that fasting is something that
<v Speaker 2>I need to do for my health and longevity, not
<v Speaker 2>just for my weight. I want to continue fasting as
<v Speaker 2>a lifestyle, but I lack the confidence that this will
<v Speaker 2>last long term because of so many failed diets. But
<v Speaker 2>I have to say that fasting feels natural and is
<v Speaker 2>not much of an effort. I have an eating window
<v Speaker 2>of four to five hours daily. Given how great I feel,
<v Speaker 2>I am ready to embark on this great journey with
<v Speaker 2>an increased quality of life if, as you say, weight
<v Speaker 2>loss as a side effect. I'm looking forward to achieving
<v Speaker 2>the one year fastniversary and further non scale victories.
<v Speaker 3>Awesome, and I want you to feel confident that this
<v Speaker 3>is forever. And I get it.
<v Speaker 1>We've been burned by so many things. But again, get
<v Speaker 1>the second edition of Delayed on Deny and read those
<v Speaker 1>success stories. They are so inspiring, even to me. You know,
<v Speaker 1>I've heard a lot of the success stories and actually,
<v Speaker 1>you know, she mentioned the blue zones. I heard from
<v Speaker 1>a doctor today. He emailed me he's written a book
<v Speaker 1>it's based on He's Greek Orthodox and he's an emergency
<v Speaker 1>room physician and his book has got a foundation of
<v Speaker 1>fasting based on any of the Greek Orthodox tradition and
<v Speaker 1>he wanted to come talk about it on Intermittent Fasting Stories.
<v Speaker 1>So I'm like, first of all, let's talk about during
<v Speaker 1>the fast start. Do you believe in the clean fast?
<v Speaker 1>You know, I have to vet people. And he said, yes,
<v Speaker 1>I know this a fallacy phase influent response. I do
<v Speaker 1>believe in the clean Fast. I was like, awesome, come
<v Speaker 1>on the show. But it's great to hear him talking
<v Speaker 1>about this. I mean, it's not something brand new, you know.
<v Speaker 1>It's a foundation of a of religion, you know, all
<v Speaker 1>the major religions. So this is not some new, you know, trend,
<v Speaker 1>it's not a fad. It's been around for as long
<v Speaker 1>as there have been people. And I do believe we
<v Speaker 1>are meant to be metabolically flexible. And you know, he
<v Speaker 1>talks in his book about a four to eight hour
<v Speaker 1>daily window. I really enjoyed hearing that four to eight
<v Speaker 1>hours for the daily eating window, fasting clean, focusing on
<v Speaker 1>real food.
<v Speaker 3>You know, Greece has one of the Blue zones, and.
<v Speaker 1>So I think it's it's just you know, those pillars
<v Speaker 1>that go together for good health and it's health plan
<v Speaker 1>with the side effective weight loss, like you said, but
<v Speaker 1>it's permanent, it's forever, and you know you may need
<v Speaker 1>to tweak a thing or two to see the weight
<v Speaker 1>loss over time. But we have many, many powerful tools
<v Speaker 1>in our toolbox, food quality, fasting choices. Which fasting strategy
<v Speaker 1>are you using? You know, some people with the four
<v Speaker 1>hour windows, some people with the eight hour window and
<v Speaker 1>everything in between, and it just depends on maybe ADF
<v Speaker 1>is right for you. But there are tools in the
<v Speaker 1>toolbox for every body, yeah, to get you to your
<v Speaker 1>healthiest point.
<v Speaker 2>I just want to say too hopeful in Pennsylvania where
<v Speaker 2>you said that you want to continue fasting as a lifestyle,
<v Speaker 2>but that you lack the confidence that you can make
<v Speaker 2>it long term because you've had other diets fail. Well,
<v Speaker 2>two things, One, stop thinking this.
<v Speaker 3>Is a diet, because this is a lifestyle and it's.
<v Speaker 2>So much more than a diet. And two, if you
<v Speaker 2>feel like you need some support to create this fasting lifestyle.
<v Speaker 2>Please join us in the community, because I think once
<v Speaker 2>you get there and you're going to see how people
<v Speaker 2>are making this as a lifestyle that works for them.
<v Speaker 2>And just being immersed in conversations with people every day
<v Speaker 2>about the fasting lifestyle and about any struggles you're having
<v Speaker 2>or whatever.
<v Speaker 1>To me, that is the.
<v Speaker 2>Biggest tool to help make this. It's just a normal
<v Speaker 2>part of your life and it becomes a part of
<v Speaker 2>who you are. So I'd love to see you there.
<v Speaker 2>We can give you support and you can come in
<v Speaker 2>there and you can share all your wins just like
<v Speaker 2>you did here.
<v Speaker 1>Love it so now we have a wonderful contribution that
<v Speaker 1>was sent in to our podcast contribution form from the
<v Speaker 1>Tooth Fairy in North Carolina. Tooth Fairy says, Dear Jenn
<v Speaker 1>and Sherry, First of all, love the podcast. It truly
<v Speaker 1>helps me stay on track and focused. I've been fasting
<v Speaker 1>for about two years and I've lost forty five pounds.
<v Speaker 1>I feel and look so much better. I can get
<v Speaker 1>on my horse without a struggle now, which is.
<v Speaker 3>A huge thing for me.
<v Speaker 1>I don't have a question, instead, I have two thoughts
<v Speaker 1>and a tweak. I have been a dentist for about
<v Speaker 1>twenty years on now her name makes sense to hear.
<v Speaker 1>She said, So, I've seen a lot of mouths over
<v Speaker 1>the years since i started fasting. Patients have asked me
<v Speaker 1>how I lost the weight, and when I said intermittent fasting,
<v Speaker 1>some said that they've.
<v Speaker 3>Doing it as well.
<v Speaker 1>I got curious, looked through my patients and noticed her eyes.
<v Speaker 1>Intermittent fasting patients stopped getting cavities and had better peridontal
<v Speaker 1>or gum health holy molars. Obviously, this is not a
<v Speaker 1>randomized clinical trial, merely an anecdotal observation. But then I
<v Speaker 1>realized that I also have not had a cavity in
<v Speaker 1>the last two years, and I'm normally very prone to cavities. Yes,
<v Speaker 1>dentists get cavities too. I used to bathe my teeth
<v Speaker 1>and sugar all day with fancy coffee drinks, and with cavities.
<v Speaker 1>It is all about the duration of exposure to sugar,
<v Speaker 1>not the amount of sugar consumed. I am not sure
<v Speaker 1>if it's just the significant reduction in duration of sugar
<v Speaker 1>presents in the mouth with IF, or maybe just the
<v Speaker 1>decreased inflammation from IF has improved the immune response cavities
<v Speaker 1>are a result of only two of the hundreds of
<v Speaker 1>types of bacteria found in dental plague, and when the
<v Speaker 1>immune says to miss down, bacteria can wreak havoc on
<v Speaker 1>your teeth. I'm not sure the exact reason, but one
<v Speaker 1>or both of these explanations makes sense. Periodonal disease is
<v Speaker 1>highly related to inflammation, so that decrease in inflammation should
<v Speaker 1>definitely improve gum help. Again, this is not a study
<v Speaker 1>and not intended to be medical advice to anyone, but
<v Speaker 1>a definitive observation that tracked for all the patients that
<v Speaker 1>I know of who are if first, probably around twelve
<v Speaker 1>so far. So maybe if can reduce the amount of
<v Speaker 1>dental work you need. And who doesn't love that? And
<v Speaker 1>just as an aside, sharing and I both know we've had,
<v Speaker 1>you know, all the time, people even from Facebook days,
<v Speaker 1>coming in and sharing about how they went to the
<v Speaker 1>dentist and their dental hygienist is like, what has changed?
<v Speaker 1>Your mouth is completely different? If you're barely having any
<v Speaker 1>gum bleeding, what's what's going on? And they're like, oh,
<v Speaker 1>I've started intermittent fasting. So we've heard that a lot,
<v Speaker 1>all right, So to continue. Second, I lost my sister
<v Speaker 1>to sleep at neil when she was only fifty two years,
<v Speaker 1>which motivated me to investigate how I can help avoid
<v Speaker 1>this for other families.
<v Speaker 3>She was overweight, but her other health markers were normal.
<v Speaker 3>So I got my board certification in dental sleep medicine
<v Speaker 3>and have seen amazing results with my patients. I would
<v Speaker 3>say that if someone is feeling stuck, sleep might be
<v Speaker 3>something to consider. Even mild sleep ATNA can increase your
<v Speaker 3>cortisol levels, which makes it hard to lose weight, not
<v Speaker 3>to mention the other health effects. With women, sleep ATNA
<v Speaker 3>first shows up as thyroid issues, then acid reflux, than
<v Speaker 3>heart issues, and then dementia are Alzheimer's disease. With men,
<v Speaker 3>it usually shows.
<v Speaker 1>Up first is increased blood pressure which is uncontrolled even
<v Speaker 1>with two or more meds, acid reflux, a rectile dysfunction,
<v Speaker 1>and finally major heart and cholesterol problems, eventually ending again
<v Speaker 1>in dementia and Alzheimer's. The link to dementia and Alzheimer's
<v Speaker 1>may surprise some folks, but there is a clear connection.
<v Speaker 1>Just like your lymphatic system clears toxins from your body,
<v Speaker 1>your glas glymphatic system clears them from your brain and
<v Speaker 1>spinal fluid while you sleep. And by the way, I
<v Speaker 1>have that mentioned in Cleanish in the body self cleaning section,
<v Speaker 1>and I really didn't know much about the glemphatic system
<v Speaker 1>until I was recent.
<v Speaker 2>Well, it's funny because I forgot that this was in
<v Speaker 2>Today's We were just talking about this before we recorded.
<v Speaker 3>Yeah, that is true.
<v Speaker 1>So it says this system, the glymphatic system, only runs
<v Speaker 1>in the presence of good oxygen and good sleep. So
<v Speaker 1>if you have apnea, the glomphatic system cannot clear these
<v Speaker 1>toxins and they sit on your brain all the time,
<v Speaker 1>causing the damage that leads to decreased brain function. Weight
<v Speaker 1>loss is a great way to reduce sleep apnea, but
<v Speaker 1>some may need a sleep test to get a definitive diagnosis. Again,
<v Speaker 1>I'm not offering medical advice, just some thoughts that may
<v Speaker 1>help others on their journey. Some signs that you may
<v Speaker 1>have a sleep issue include clenching or grinding your teeth,
<v Speaker 1>having to have lots of crowns or implants, gum disease
<v Speaker 1>does not seem to respond to treatment, brain fog, low energy,
<v Speaker 1>difficulty waking up, daytime sleepiness, and snoring. She said, Now
<v Speaker 1>for my tweak, chew slowly. I have heard you all
<v Speaker 1>say this many times, but really, chewing slowly and savoring
<v Speaker 1>your food helps. God gave you teeth to chew things well,
<v Speaker 1>so let them do their job. The pressure sensors in
<v Speaker 1>your stomach take about twenty minutes to work once you
<v Speaker 1>start eating, so if you wolf down your food in
<v Speaker 1>ten minutes, your body will still think you're hungry when
<v Speaker 1>you're not. Plus Fully chewing your food helps prevent a
<v Speaker 1>wide range of GI problems, and she included a link
<v Speaker 1>It says, in this study, women who ate whatever they wanted,
<v Speaker 1>anytime they wanted had a higher incidence of colon cancer.
<v Speaker 1>Lots of other factors there, including smoking, an activity level,
<v Speaker 1>but definitely a good reason to fast. So she goes
<v Speaker 1>on to say, I feel like the dental sleep and
<v Speaker 1>GI health could make a whole podcast. Well, I agree,
<v Speaker 1>it's so important. I agree, Yes, she said, sorry for
<v Speaker 1>the long winded submission. It's just that I am passionate
<v Speaker 1>about these tops and love helping people. Thank you for
<v Speaker 1>all you do and thank you for changing my life.
<v Speaker 1>Thank you tooth very own sherry kind of tie something funny. Yeah,
<v Speaker 1>she talks about GI help. Chad came downstairs the other
<v Speaker 1>day and he said, you should start writing about the
<v Speaker 1>gut microbiome. It's everywhere, And I said, fun fact, I
<v Speaker 1>wrote a book in twenty seventeen called Feast Without Fear,
<v Speaker 1>and guess what. None of the things one of the
<v Speaker 1>main things was gut health. But I mean people weren't
<v Speaker 1>really taking oh my gosh, no, they were not hilarious.
<v Speaker 1>But yes, g I helped gut health.
<v Speaker 3>Sleep.
<v Speaker 1>Your mouth really, your mouth is, like I guess, it
<v Speaker 1>like shines a light on how healthy your whole body is.
<v Speaker 3>I guess dentists really know.
<v Speaker 2>Yeah, they even know heart disease can be linked to
<v Speaker 2>poor dental hygiene and poor gum health. But so I
<v Speaker 2>did you know. I did look up the article that
<v Speaker 2>she referenced that I shared in the show notes, and
<v Speaker 2>it was pretty interesting, not about intermittent fasting. But the
<v Speaker 2>study was titled reported behavior of eating anything at any
<v Speaker 2>time and Risk of colorectal cancer in Women. So the
<v Speaker 2>brief summary says, although numerous studies have assessed the effects
<v Speaker 2>of food and nutrients on coorectal carcinogenesis, few studies have
<v Speaker 2>investigated human eating behavior in relation to risk of coorectal cancer.
<v Speaker 2>In this large prospective cohort study with five hundred and
<v Speaker 2>fifty two coorectal cancer cases, we observed that reports of
<v Speaker 2>eating anything at any time were associated with an increased
<v Speaker 2>risk of colorectal cancer, independent of other potential risk factors
<v Speaker 2>for coorectal cancer. And so that was part of the
<v Speaker 2>Nurse's Health Study, and we've referenced that before. It included
<v Speaker 2>one hundred and twenty one thousand, seven hundred nurses that
<v Speaker 2>they followed for twenty years. So basically what they found
<v Speaker 2>was that the women who reported anything at any time
<v Speaker 2>demonstrated evidence of energy excess with increased levels of energy
<v Speaker 2>intake and BMI, with a greater consumption of French fries,
<v Speaker 2>sweets and butter, and lower levels of physical activity. And
<v Speaker 2>these were contrasted to like other people who did not
<v Speaker 2>follow these eating behaviors.
<v Speaker 1>Yeah, can I just clarify It sounds to me like
<v Speaker 1>people who reported just eating anything at any time were
<v Speaker 1>not really being very health conscious, right, They're just like, oh,
<v Speaker 1>just eat, I don't care, and they're not. But people
<v Speaker 1>who the other on the flip side, people who are
<v Speaker 1>being mindful following health advice and trying to eat mindfully.
<v Speaker 1>They're not choosing French fries at all all the time.
<v Speaker 1>Maybe they have French fries sometimes, but they're more mindful.
<v Speaker 1>And we know that mindful, healthy eating habits are going
<v Speaker 1>to give us better results.
<v Speaker 2>And then so it says these habits have been linked
<v Speaker 2>to important METABOC factors, including insulin resistance and hyperinsulinemia. And
<v Speaker 2>serologic studies observed significant positive associations between higher circulating insulin
<v Speaker 2>and seapeptide and the risk of colorectal cancer, possibly due
<v Speaker 2>to the growth promoting effect of insulin. So in that
<v Speaker 2>present study, the association between the reported behavior of eating
<v Speaker 2>anything at any time and colorectal cancer risk appeared more
<v Speaker 2>apparent among women who were overweight or sedentary states of
<v Speaker 2>relative insulin resistance. Moreover, this reported behavior was related to
<v Speaker 2>higher plasma levels of fasting insulin and see peptide. As such,
<v Speaker 2>the observed positive association between eating anything at any time
<v Speaker 2>and colorectal cancer risk may involve insulin resistance and the
<v Speaker 2>resulting hyper insulinemia. And you know, we have colon cancer
<v Speaker 2>in my family. My mom has lost her grandmother and
<v Speaker 2>one or two uncles to it and knock on wood,
<v Speaker 2>She's been fine, Her brothers have been fine in that regard,
<v Speaker 2>but it's always something that's in the back of my mind.
<v Speaker 2>And so when I read this, I thought, ahuh, one
<v Speaker 2>more reason to be an interim and faster for life.
<v Speaker 1>And I think if we drill down to what they
<v Speaker 1>are proposing, is one of the root causes insulin resistance,
<v Speaker 1>metabolic problems hyper insulin EE, which is high levels of
<v Speaker 1>insulin all the time. We know that intermittent fasting and
<v Speaker 1>the clean fast is the very best way to keep
<v Speaker 1>your insulin low during all the time that you are
<v Speaker 1>fasting clean And so when I read the book by
<v Speaker 1>doctor Benjamin Bickman, Why We Get Sick, he pretty much
<v Speaker 1>related almost every one of modern lifestyle illnesses to having
<v Speaker 1>hyper insulinemia chronic levels of high insulin. So, you know,
<v Speaker 1>we could write this same paper for other types of
<v Speaker 1>cancer and other problem heart problems, alzheimer. So many things
<v Speaker 1>are related to having high levels of insulin all the time.
<v Speaker 1>So if that's the only thing fasting did for you,
<v Speaker 1>if the only thing fasting did and you didn't lose
<v Speaker 1>any weight, ever, no one ever lost weight from fastening.
<v Speaker 1>We didn't even do it for fat loss. If if
<v Speaker 1>the only reason to do fasting is because it's going
<v Speaker 1>to keep your insulin lower and you're going to have
<v Speaker 1>better health outcomes for decades, wouldn't that be a good
<v Speaker 1>reason to do it. Yeah, So now it's time for
<v Speaker 1>our segment called what's your Why? And if your why
<v Speaker 1>is keeping inful and down, then you're in the right place.
<v Speaker 1>So I really do believe that if your why is
<v Speaker 1>deeper than weight loss alone, you're more likely to find
<v Speaker 1>long term success and view intermittent fasting as a lifestyle.
<v Speaker 2>This week we have a wife from Amanda. She writes,
<v Speaker 2>What's My Why? I have had issues with weight in
<v Speaker 2>hell since I was a kid. I was always the
<v Speaker 2>one who was sick, and I never had stamina for
<v Speaker 2>staying up late or hard work. I was only diagnosed
<v Speaker 2>with chronic lime disease in my late forties, and I
<v Speaker 2>have found that fasting is a good way to resolve
<v Speaker 2>lurking lime biofilms. I've lost about half the weight I
<v Speaker 2>need to to get back to a healthy weight range.
<v Speaker 2>I'm into my third year of fasting and I've had
<v Speaker 2>a long plateau while I deal with some post viral inflammation.
<v Speaker 2>But I understand that my body has healing to do.
<v Speaker 2>The rest of the weight loss will come when it's
<v Speaker 2>meant to, and that's great. Yeah, anything you do with
<v Speaker 2>help with limes it can be so debilitating. So we
<v Speaker 2>have a question in this, She says, Hi, Gender Sherry.
<v Speaker 2>My name is Valerie Faler and I'm from Louis, Kentucky.
<v Speaker 2>I have been an IF for since reading about Delay
<v Speaker 2>Don't Deny in a fitness magazine in the summer of
<v Speaker 2>twenty nineteen. I have dabbled with fasting since that time.
<v Speaker 2>This past January of twenty twenty four, I decided to
<v Speaker 2>make fasting a lifestyle. I read the twenty eight Day
<v Speaker 2>Fast Start book to reboot my mindset to embrace fasting.
<v Speaker 2>My question concerns taking by optimizers magnesium breakthrough during a fast.
<v Speaker 2>I like doing idea and I complete my fast on
<v Speaker 2>my down day. I think she's saying she does a
<v Speaker 2>complete fast on her down today.
<v Speaker 1>She does a complete fast instead of the five hundred
<v Speaker 1>calorie down day option.
<v Speaker 2>Right, you have both confirmed that taking this mineral will
<v Speaker 2>not break a fast. However, the directions instruct you to
<v Speaker 2>take two capsules with your evening meal. Do either of
<v Speaker 2>you know, if taken on empty stomach and only with water,
<v Speaker 2>if it will cause ill effects if I don't take
<v Speaker 2>it with food, I have been skipping taking the mineral
<v Speaker 2>on my down day, but I thought it'd be best
<v Speaker 2>to see if either of you knew the answer. Thank
<v Speaker 2>you for all the knowledge you both have provided to
<v Speaker 2>the fasting world over the past year and continuing to
<v Speaker 2>educate all who want to live this wonderful and simple lifestyle.
<v Speaker 1>Well, that is a great question, and the only way
<v Speaker 1>you'll know if it causes ill effects or side effects
<v Speaker 1>for you is to try it and see. Like, there
<v Speaker 1>are plenty of supplements and vitamins and things like that
<v Speaker 1>that make me queasy on an empty stomach, like I
<v Speaker 1>can remember back in the past. I mean this is
<v Speaker 1>before I was an intermittent faster, but like you know,
<v Speaker 1>they would say take zinc if you're getting a cold
<v Speaker 1>or whatever. Oh my gosh, if I take zinc on
<v Speaker 1>an empty stomach, I get so queasy. You know, iron
<v Speaker 1>on an empty stomach can make you queasy, and it's
<v Speaker 1>not the same for everybody. So is it possible that
<v Speaker 1>you could take magnesium breakthrough on an empty stomach on
<v Speaker 1>your down day and you might feel queasy.
<v Speaker 3>Or it might not work for you.
<v Speaker 1>Yes, and then you would know not to take it.
<v Speaker 3>Is it a problem theoretically to take it?
<v Speaker 1>No, so it should not break a fast, But if
<v Speaker 1>it makes you feel a queasy or it doesn't feel
<v Speaker 1>good sitting in your empty stomach, then just skip it,
<v Speaker 1>or you know, you could do the five hundred calorie
<v Speaker 1>Downday meal.
<v Speaker 2>And I just want to say too, it's interesting that
<v Speaker 2>their label says that, because I actually just went to
<v Speaker 2>their website and it says magnesium Breakthrough is best taken
<v Speaker 2>on an empty stomach fort absorption.
<v Speaker 3>Well, I didn't know that. That's funny.
<v Speaker 2>However, if you get an upset stomach taking it without food,
<v Speaker 2>you may want to take it.
<v Speaker 3>With some food. So that's what it says on their website.
<v Speaker 2>Uh huh yeah yep.
<v Speaker 1>And again you'll only know if you try, so you know,
<v Speaker 1>I learned early on my stomach is not one that
<v Speaker 1>does well with vitamins or supplements on an empty stomach
<v Speaker 1>in general. But I also don't take magnesium Breakthrough on
<v Speaker 1>an empty stomach.
<v Speaker 3>So I don't know.
<v Speaker 1>But this is where your own study of one worst
<v Speaker 1>case scenario. You'll try it, you'll feel queasy, eat a
<v Speaker 1>little something. If that happens, think about the five hundred
<v Speaker 1>calorie down to a meal. It's still going to be
<v Speaker 1>a down day. And then the next time, don't have it.
<v Speaker 3>That's what I workman, take it right before bed. Maybe
<v Speaker 3>then you won't you'll sleep through it. Oh, you'll won't
<v Speaker 3>know you're queezy.
<v Speaker 2>I don't know.
<v Speaker 1>It would be okay to just skip it that day
<v Speaker 1>if you wanted to.
<v Speaker 2>I mean, like, I take mine in the morning before
<v Speaker 2>I go to bed when I work nights and my
<v Speaker 2>window has been closed for like eight or nine hours.
<v Speaker 3>Have any problem?
<v Speaker 2>And I've never felt anything. And I'm like you, I'm
<v Speaker 2>sensitive to vitamins, especially eat vitamins while fasted. So anyway, yep,
<v Speaker 2>try and see.
<v Speaker 1>Yep. All right, I have something to share that I'm
<v Speaker 1>really excited to share. This is a book recommendation. Intermittent
<v Speaker 1>fasting meets classic literature may not seem like a natural pairing,
<v Speaker 1>But Jenny Williams and Laura Lee Kracker, I hope I'm
<v Speaker 1>saying that right. They're authors of a new book called
<v Speaker 1>Eat Like a Heroin. I think they go together like
<v Speaker 1>your favorite book in a rainy day. So just a
<v Speaker 1>little background on this. Jenny came on Intermittent fasting stories
<v Speaker 1>a while back. It's it's been a while and she's
<v Speaker 1>an intermittent faster and she wrote a book, Eat Like
<v Speaker 1>a Heroin. She loves classic literature and thinking back to
<v Speaker 1>know how did people eat? How do our favorite book
<v Speaker 1>heroines eat in the books? And so I asked her
<v Speaker 1>to send this in. So this is written by Jenny.
<v Speaker 1>So it says eat like a heroine and it's h
<v Speaker 1>E R O I ne heroine like the female hero
<v Speaker 1>sounded like heroin the drug don't do that. Eat Like
<v Speaker 1>a Female hero Heroine is a book for literary foodies
<v Speaker 1>written by two interwritten fasters, exploring all the ways in
<v Speaker 1>which food, community, and personal transformation are deliciously intertwined in
<v Speaker 1>our favorite fictional worlds. The heroines of classic literature think
<v Speaker 1>Anne of Green Gables, the Secret Garden, their eyes were
<v Speaker 1>watching God, pride and prejudice, etc. Where queens of feasting
<v Speaker 1>without fear and viewing food is the means by which
<v Speaker 1>community is strengthened. And Laura, Lee and Jenny are on
<v Speaker 1>a mission to prove that such a way of eating
<v Speaker 1>does not have to be the stuff of fiction. It's
<v Speaker 1>not a diet book, a cookbook, or even an if
<v Speaker 1>book specifically, though they do mention it briefly in the
<v Speaker 1>Nourish Like a Heroin chapter. If you ever wondered why
<v Speaker 1>Amy March's pickled lines and little Women were the makings
<v Speaker 1>of schoolhouse drama, why Pollyanna never entered a sick room
<v Speaker 1>without a quivering bowl of CAF's foot jelly, or what
<v Speaker 1>Anne of green Gables can teach us about recovering from
<v Speaker 1>our kitchen catastrophes, then join these book of cuest kindred
<v Speaker 1>spirits as they time travel through favorite heroin classics to
<v Speaker 1>glean all the foodie wisdom, how to eat, picnic, comfort,
<v Speaker 1>host and more like your best loved bookish stars. And
<v Speaker 1>they added in the bottom of this if this sounds familiar.
<v Speaker 1>Jenny was the guest of episode two hundred and twenty
<v Speaker 1>eight of Intermittent Fasting Stories. Yeah, I knew that was
<v Speaker 1>a while back, because I recorded four hundred and forty
<v Speaker 1>one after day, so we're several several hundred ahead of that.
<v Speaker 1>And we talked about how Anne of Green Gables was
<v Speaker 1>not eating celery sticks between our carb Bladen Tea times
<v Speaker 1>and how our favorite books are full of hidden food
<v Speaker 1>and hospitality gems just waiting to be revived.
<v Speaker 3>You know, I think that that's a good lesson to
<v Speaker 3>be taken.
<v Speaker 1>You know, fiction books teach us a lot about the
<v Speaker 1>times of the past because they reflect the era in
<v Speaker 1>which they were written and the cultural norms of the time.
<v Speaker 1>And you never hear anybody talking about going on a
<v Speaker 1>diet or I'm not eating that it's carbs, right.
<v Speaker 3>They didn't even know what those things were. They just
<v Speaker 3>they ate, you know.
<v Speaker 1>They didn't jump up and start eating giant meals, and
<v Speaker 1>they didn't like eat throughout the day. They were probably
<v Speaker 1>intermittent fasting. They had a little tea when they woke
<v Speaker 1>up in their bed, you know or whatever.
<v Speaker 2>Yep, And you know it's too They also were talking
<v Speaker 2>about food and community and you know the blue zones.
<v Speaker 2>They a lot of those blue zone areas are they're
<v Speaker 2>communal eaters, so.
<v Speaker 3>Much, all of them, I think, I don't think some
<v Speaker 3>of that, think all of them.
<v Speaker 2>Uh huh.
<v Speaker 3>Community matters and they know that community is linked to longevity.
<v Speaker 1>So yeah, for so many reasons.
<v Speaker 3>Yeah, Well, we have.
<v Speaker 2>Time for one more question, and this one is from
<v Speaker 2>Sarah and Pennsylvan and this is actually a question that
<v Speaker 2>comes up often. She says, Hi, I've been cleaned fasting
<v Speaker 2>since January twenty twenty four and I've lost about twenty
<v Speaker 2>five pounds and three clothing sizes. I feel great that
<v Speaker 2>I have felt relief from my joint pains and many
<v Speaker 2>perimidal puzzle symptoms. My question actually has to do with
<v Speaker 2>my family. I have teenage boys who have seen my
<v Speaker 2>success and heard about the benefits of clean fasting, in
<v Speaker 2>particular patophagy. We also watched a documentary that went into
<v Speaker 2>the benefits for the body. I'm wondering is it safe
<v Speaker 2>for teens to follow an IF plan and if so,
<v Speaker 2>what would that look like for them? They are fourteen
<v Speaker 2>and sixteen years old. Thank you for your encouragement each
<v Speaker 2>week and your help with this issue.
<v Speaker 3>So this is a sticky subject because.
<v Speaker 1>We don't want to encourage kids or teens to begin
<v Speaker 1>an intermittent fasting lifestyle until they're finished developing physically. We
<v Speaker 1>want to make sure they've developed physically and then their
<v Speaker 1>bodies are mature. So this would be a conversation to
<v Speaker 1>have with their pediatrician and see where they are developmentally.
<v Speaker 1>I mean, there's a wide range of where they might
<v Speaker 1>be at both fourteen and sixteen physically, you know, where
<v Speaker 1>they are along the puberty change, that sort of thing.
<v Speaker 1>I've always said we have no research on teens and fasting,
<v Speaker 1>but there actually was just a research study that was performed.
<v Speaker 1>Did you see that in the community sharing? I did not, Okay,
<v Speaker 1>one of our community members, I think it was shared.
<v Speaker 1>You know, the female member I'm talking about, who's a pediatrician.
<v Speaker 1>I think she shared it, and I'm pretty sure it
<v Speaker 1>was her. But somebody in the community shared this study.
<v Speaker 1>They've just done a study with teens and intimate and fasting.
<v Speaker 1>So the medical community is starting to look into it.
<v Speaker 3>Again.
<v Speaker 1>That's always been the concern. You know, if it hasn't
<v Speaker 1>been researched, we don't know how it might affect them.
<v Speaker 1>So the rule of thumb is always make sure they're
<v Speaker 1>physically developed. But if the medical community is actually starting
<v Speaker 1>to study this, then that's a good sign.
<v Speaker 3>We may have more answers, you know. And I think that.
<v Speaker 1>When we contrast it with other options, like for some reason,
<v Speaker 1>like hey, put all these teams on ozimpic, that's good
<v Speaker 1>for them, you know, if I were a mom and
<v Speaker 1>my doctor started pushing ozimpic, I'd be like, absolutely not.
<v Speaker 1>I'd be tempted to try it or in fasting before
<v Speaker 1>trying anything like that, because that would tend to be
<v Speaker 1>safer to me working with their body. So again, I
<v Speaker 1>would talk to your pediatricians, see if they're physically developed,
<v Speaker 1>and you know, look and see. Perhaps they'll be more
<v Speaker 1>research about this topic, you know, as we go on,
<v Speaker 1>because I'm glad that scientists are starting to look into.
<v Speaker 3>It, because I do want people to be able to
<v Speaker 3>proceed in a healthy way.
<v Speaker 2>There was a study done in twenty twenty. I actually
<v Speaker 2>just have it pulled up right now, and it's titled
<v Speaker 2>time limited Eating and Adolescence with Obesity, and they are
<v Speaker 2>referring to not fasting so much as time limited eating.
<v Speaker 2>So they took sixty adolescents aged fourteen to eighteen, and
<v Speaker 2>they were placed either in a low sugar and carbon
<v Speaker 2>hydrate where only less than thirty five grams a day
<v Speaker 2>from sugar less than ninety from carbohydrates.
<v Speaker 3>They wore cgms.
<v Speaker 2>There was another group that was low sugar that ate
<v Speaker 2>in an eight hour eating window for five days per week,
<v Speaker 2>and then there was another group that was low sugar
<v Speaker 2>and timed eating using the CGM. One was a blinded
<v Speaker 2>CGM and one was real time so I guess blinded
<v Speaker 2>CGM they couldn't see there's the other had real time feedback. Anyways,
<v Speaker 2>they monitored them over twelve weeks and basically they went
<v Speaker 2>on and said that it could be a powerful intervention.
<v Speaker 2>That they know that obesity in you know, your in
<v Speaker 2>your childhood and your teenage years especially translates to obesit
<v Speaker 2>as an adult. So yeah, they basically went on and
<v Speaker 2>said that, you know, more more research is needed, but
<v Speaker 2>that it's promising and positive results from the study will
<v Speaker 2>have important implications for the management of youth with obesity.
<v Speaker 1>And it's really, you know, a matter of figuring out
<v Speaker 1>what is the most pressing issue. I was giving this
<v Speaker 1>same advice to someone in the community about a different topic.
<v Speaker 1>But you know, you've got what's the biggest problem you're facing,
<v Speaker 1>that's the one to work on, you know. And if
<v Speaker 1>you've got a teen who has obesity, especially if it's
<v Speaker 1>fatty liver ormid ibac fatty liver pure pressing problem, right,
<v Speaker 1>and that would be what you would want to address.
<v Speaker 1>So yeah, I'm really glad that they're starting to do
<v Speaker 1>some research. Again, talk to your child's pediatrician and make
<v Speaker 1>sure that they're physically mature enough, and keep your eye
<v Speaker 1>on things like that as you're going. But it's an
<v Speaker 1>exciting time with the research. I'm glad that's happening. So
<v Speaker 1>before we get to the tweak of the week, I
<v Speaker 1>want to take a minute to talk about my books.
<v Speaker 1>If you are new to intermittent fasting, or if you
<v Speaker 1>are sharing intermittent fasting with others, you are going to
<v Speaker 1>want to get a copy of Delay Don't Deny. The
<v Speaker 1>second edition, updated as it needed to be, is now
<v Speaker 1>available in paperback, hardback, and kindle version through Amazon, and
<v Speaker 1>it's also available through all of the ebook retailers. Wherever
<v Speaker 1>you like to read your ebooks. It should be there.
<v Speaker 1>Your library should be able to get it on ebook form.
<v Speaker 1>Ask them too if they don't have it. Delayed on
<v Speaker 1>Tonight is a quick and easy to understand introduction to
<v Speaker 1>intermittent fasting, which is why I'm now recommending to it
<v Speaker 1>as the first book.
<v Speaker 3>And if you're.
<v Speaker 1>Considering ADF, all of the options are clarified and explained
<v Speaker 1>even better than in Fast Feast repeat, So even if
<v Speaker 1>you have fast feat repeat if you want to know
<v Speaker 1>more about ADF. Delayed on Deny second edition is what
<v Speaker 1>you want. And as I already talked about today, the
<v Speaker 1>success stories section is all new, so if you're new
<v Speaker 1>to intermittent fasting or you're wanting to share it, Delayed
<v Speaker 1>on Deny second edition and I think you'll love the
<v Speaker 1>success stories Now Amazon Amazon can be confusing, so I
<v Speaker 1>have a few ordering tips. You do not want to
<v Speaker 1>accidentally end up with a copy of the first edition
<v Speaker 1>that used edition, so make sure you're sticking to a
<v Speaker 1>new copy of the second edition. And if you just
<v Speaker 1>go in and search delayed on Tony, you will still
<v Speaker 1>see the first edition because it's been around for so long,
<v Speaker 1>so you need to look carefully and read the date.
<v Speaker 1>It was published in August of twenty twenty four, and
<v Speaker 1>in the description it tells you very very clearly whether
<v Speaker 1>it's the first or second edition, So it just takes
<v Speaker 1>a minute. Just make sure you're on the second edition
<v Speaker 1>if you go to the get the Book's link that's
<v Speaker 1>always in the show notes and also at Jen Stevens
<v Speaker 1>dot com if you follow my links, they will point
<v Speaker 1>you directly to the second edition. All of the e
<v Speaker 1>book editions are the right one because I unpublished the
<v Speaker 1>first edition ebooks. It's only the paperback that you have
<v Speaker 1>to be careful with. The hardback book is also the
<v Speaker 1>second edition. I also am excited to say just this morning,
<v Speaker 1>the delayed Don't Deny Life Journal has officially been updated
<v Speaker 1>on Amazon. It's published and it's available now. It's only
<v Speaker 1>available on Amazon. All I did to change that one
<v Speaker 1>was I updated the interior file, so I just kept
<v Speaker 1>it in the same listing, So the original listing. If
<v Speaker 1>you go to delay don't to my Life Journal, there's
<v Speaker 1>only one listing for it. It's been updated. I did
<v Speaker 1>update the description so you'll know it's updated again, though
<v Speaker 1>I would avoid getting used copies because you'll probably get
<v Speaker 1>the old edition. Oh and now it's time for our
<v Speaker 1>tweek of the week.
<v Speaker 3>And that's me.
<v Speaker 1>You know, I always say, tweak it till it's easy.
<v Speaker 3>But the tweak that works for me might not be
<v Speaker 3>the one that works for you.
<v Speaker 1>We are all our own study of one, and that
<v Speaker 1>is why it's super helpful to hear how other intermittent
<v Speaker 1>fasters are making intermittent fasting work for them. Today we
<v Speaker 1>have a mindset shift tweak from Ruthie. And you know, Sherry,
<v Speaker 1>I really think those are the most powerful I do
<v Speaker 1>as well, because you can't really do anything else to your.
<v Speaker 3>Mind, is right, That's so true. Yeah, our minds are
<v Speaker 3>so powerful.
<v Speaker 4>Yeah.
<v Speaker 1>And if you're stuck in a negative mindset loop, then
<v Speaker 1>you're going to have a hard time.
<v Speaker 3>So here's what Ruthie says.
<v Speaker 1>While reading through my journal, I found this gem from
<v Speaker 1>a weight loss coach from my past. I've been thinking
<v Speaker 1>about it for a couple of days. Forget the goal
<v Speaker 1>set a standard. When I set a standard, it is
<v Speaker 1>something I personally am more committed to than a goal.
<v Speaker 1>Check the difference. I don't eat until three versus my
<v Speaker 1>goal is to not eat until three. The same goes
<v Speaker 1>for closing my window. My window closes after four hours
<v Speaker 1>versus my goal is to have a four hour window.
<v Speaker 1>Is it my standard to not eat junk because it's
<v Speaker 1>bad for my health and well being? Or is it
<v Speaker 1>my goal to cut it from my diet to lose
<v Speaker 1>weight for me? All too often goals go unmit in
<v Speaker 1>many areas of life. Standards, however, define who I am.
<v Speaker 1>Light bulbs are flashing. I love that real, Yeah, and
<v Speaker 1>it made me think of yodall I was reading it.
<v Speaker 1>You know, Yoda says there is no try do or
<v Speaker 1>not do. No, I just didn't say that exactly right.
<v Speaker 1>But you know, my goal is to not eat until three. No,
<v Speaker 1>your standard is don't eat until three. Right, there's do
<v Speaker 1>or not do, there is no try.
<v Speaker 2>Well, and I think it's too like I'm always like
<v Speaker 2>telling people. They'll say, oh, I'm dabbling intermint fasting or
<v Speaker 2>I'm practicing intermittent fasting, and that's great. But when you
<v Speaker 2>start saying I am an intermittent faster and you identify
<v Speaker 2>as an intermittent faster and you start living your life
<v Speaker 2>as an intermint faster, like, that's to me, that's just
<v Speaker 2>such a different It's a few words, but the meaning
<v Speaker 2>is entirely different.
<v Speaker 1>And I also, you know here she talks about goals,
<v Speaker 1>and you know, as you're setting goals for yourself or
<v Speaker 1>standards for yourself, keep them behavioral. You know, sometimes people
<v Speaker 1>will write a goal like my goal is to lose
<v Speaker 1>twenty five pounds, right, you can't control that what your
<v Speaker 1>body's going to do. Instead, say my goal is to
<v Speaker 1>live an interimate and fasting lifestyle, or my standard is
<v Speaker 1>to live an interimate and fasting lifestyle, or I would
<v Speaker 1>like to you know, you really make behavioral goals as
<v Speaker 1>your standards, Like my standard is I have a five
<v Speaker 1>hour daily eating window and then you know what your
<v Speaker 1>weight does will happen.
<v Speaker 2>Well. We love to leave you with inspiration or motivational messages.
<v Speaker 2>And this week we have a quote from Amy Schumer
<v Speaker 2>and it was shared by Raina. The quote is for women,
<v Speaker 2>we're taught to eat less until we disappear, and we're
<v Speaker 2>trained to believe that if you don't look like everyone else,
<v Speaker 2>then you're unlovable. I think it's good to see somebody
<v Speaker 2>saying I have a belly and I have cully light
<v Speaker 2>and I still deserve love. Raina wrote, so many of
<v Speaker 2>us have been made to feel flawed, defective, inferior, weak
<v Speaker 2>and unlovable because we don't have the epitome of the
<v Speaker 2>perfect body.
<v Speaker 3>We start to have these thoughts and start talking.
<v Speaker 2>To ourselves in really unlovable ways very early, sometimes in childhood,
<v Speaker 2>and this shapes us. It shapes our beliefs, the way
<v Speaker 2>we carry ourselves. It affects our relationships. Sometimes we accept
<v Speaker 2>less than we deserve because deep down we feel unworthy, unlovable.
<v Speaker 2>Fasting allowed me to forgive myself, to forgive others. The
<v Speaker 2>perfect body doesn't exist. It is a fantasy we have
<v Speaker 2>been fed. Even fitness models are airbrush to perfection. The
<v Speaker 2>perfect body is one that allows you to live fully,
<v Speaker 2>do the things you desire, remain active and curious. Fasting
<v Speaker 2>allows us to treat our bodies well, heal emotionally and
<v Speaker 2>physically from the damage we have caused it in our
<v Speaker 2>quest for perfection. Fasting is more than weight loss. Fasting
<v Speaker 2>affords full body and mind healing.
<v Speaker 3>Yeah, I love that.
<v Speaker 1>You know. We talked about that last week and when
<v Speaker 1>we recorded and the fact that perfect like it says here,
<v Speaker 1>perfect body doesn't exist, and the body we have right
<v Speaker 1>now is the perfect body.
<v Speaker 3>It's the one that we have lived with to this point,
<v Speaker 3>and it keeps us going.
<v Speaker 2>It's what well, I'm like, I've been just talking about
<v Speaker 2>mindset and words, you know, those really matter. And if
<v Speaker 2>you walk around constantly you know, I'm so fat, I'm
<v Speaker 2>so this, I'm so big, I'm this, I'm that, and
<v Speaker 2>you constantly say these words, I can't show my arms,
<v Speaker 2>I can't be shorts. As your body starts to change.
<v Speaker 2>If you do not change those words, You're going to
<v Speaker 2>continue to see yourself that way. So you have to
<v Speaker 2>change those words. You have to change that message to yourself.
<v Speaker 2>You have to start looking at yourself from a different viewpoint,
<v Speaker 2>or you're going to get to goal weight and you're
<v Speaker 2>still going to be dissatisfied.
<v Speaker 1>Oh yeah, because you know, even at my smallest weight
<v Speaker 1>I've ever been, which isn't the way I am right
<v Speaker 1>this minute. I was smaller in the early nineties when
<v Speaker 1>I was eating the low fat diet back and I
<v Speaker 1>was also twenty twenty three years old whatever was you know,
<v Speaker 1>But I still had celly light, I still had figure flaws.
<v Speaker 1>I was the smallest wait I ever have seen as
<v Speaker 1>an adult, and my body was not perfect, right, And
<v Speaker 1>that's kind of freeing when you realize that, Yes, when
<v Speaker 1>you realize, guess what your body is just it is
<v Speaker 1>what it is, and you can just.
<v Speaker 3>Wear the shorts, wear the sleeveless shirt confidently. I agree.
<v Speaker 1>Confidence is beautiful and it is sexy. Thanks so much
<v Speaker 1>for listening today. We would love to have you join
<v Speaker 1>us and the Delayed on Tonight community where you can
<v Speaker 1>interact with both me and Sherry plus the most supportive
<v Speaker 1>bunch of intermittent fasters you'll find anywhere. Go to Jenstevens
<v Speaker 1>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 story, 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 Until next week, Thanks for listening,