Episode 111: ADF for Metabolic Boosting, Confusion About Fasting, Women, & Protein, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing.
<v Speaker 2>Today's Sherry, I'm doing great.
<v Speaker 1>I'm so glad.
<v Speaker 2>Me too.
<v Speaker 1>Hot?
<v Speaker 2>Yeah, it is that time of year that it's really hot.
<v Speaker 2>My husband is cranky. Have you ever seen that mate
<v Speaker 2>that says, please forgive me for the things I said
<v Speaker 2>while I was hot? No, that's my husband. He's very
<v Speaker 2>heat intolerant.
<v Speaker 1>Well, he wouldn't have liked my air conditioner going out
<v Speaker 1>the other day. So luckily it's fixed now.
<v Speaker 2>So oh no, he would not have done well with
<v Speaker 2>that at all.
<v Speaker 1>I woke up in the morning. I was like, why
<v Speaker 1>am I so hot? Something's not right? Yeah, it was
<v Speaker 1>not right. So we're fixed. It was easy. Drain line unclogged.
<v Speaker 1>I like those repairs that take five minutes, right, right
<v Speaker 1>as soon as guy walked in the door, it's like,
<v Speaker 1>it's going to be your drain line.
<v Speaker 2>I'm like, what he was crazy that you and I
<v Speaker 2>had the exact same problem the same summer.
<v Speaker 1>Well, it's the summer, and he said, in the summer,
<v Speaker 1>if it's a problem, it's the drain line. Yeah, you know,
<v Speaker 1>we live in a very humid climate, both of us.
<v Speaker 1>Due Yeah, we got a lot of water to get
<v Speaker 1>out of the air. A lot of draining needs to happen.
<v Speaker 1>And thank goodness, it's you know, shut off my system
<v Speaker 1>instead of flooding.
<v Speaker 2>But you're flooding like mine. Min's flog. Yeah, mine flood. Luckily,
<v Speaker 2>the ac, the whole HVAC unit is above my garage
<v Speaker 2>up in that attic. So I mean, I do have
<v Speaker 2>now water stains on my garage ceiling that at some
<v Speaker 2>point I'll have to tackle. But I needed to do
<v Speaker 2>some work out there anyways. So yeah, but yeah, I
<v Speaker 2>wasn't and luckily we were home, like it didn't happen
<v Speaker 2>while we were out of town or something, because my
<v Speaker 2>little valve shut off was broken, so that's why mine
<v Speaker 2>just kept pumping water out into the attic. But yeah,
<v Speaker 2>you know, first world problems, I guess.
<v Speaker 1>Thank goodness for air conditioning. I just don't know how
<v Speaker 1>people lived.
<v Speaker 2>It's when you have a day without air conditioning that
<v Speaker 2>you're like, oh, my gosh, will survive before this? I think?
<v Speaker 2>And people settled in the South where it's humid and hot.
<v Speaker 2>Why did they do that? But during the wintertime, I
<v Speaker 2>think about people who live up in Michigan, and our
<v Speaker 2>house is different.
<v Speaker 1>You know when you think back to the southern, you know,
<v Speaker 1>traditional houses, they were built with big doorways and windows
<v Speaker 1>and you would catch the cross breeze and they built
<v Speaker 1>them up high. And so you know, we we did it.
<v Speaker 1>It took naps, we had sleeping porches. Yeah, we did it.
<v Speaker 2>Yeah.
<v Speaker 1>Well, you know, I grew up as a kid without air.
<v Speaker 2>Conditioning for several summers because my parents bought an older
<v Speaker 2>house the AC didn't work. It took them several summers
<v Speaker 2>before they were able to afford to get a new
<v Speaker 2>AC unit. And I remember there were several nights we
<v Speaker 2>would sleep out on our deck just so you could
<v Speaker 2>get a breeze through there. So, yeah, you just forget.
<v Speaker 2>You get accustomed to living in climate controlled the world,
<v Speaker 2>and then it seems worse when you you know, when
<v Speaker 2>it's taken away from you. It's true anyway, Well, we
<v Speaker 2>have a celebration today from Thelma. Thelma wrote ten years
<v Speaker 2>ago I started IF. It's been a roller coaster ride,
<v Speaker 2>but now it seems so much easier to fast. I
<v Speaker 2>haven't lost too much weight, but I keep active. I
<v Speaker 2>lift weight and I do some cardio. I can see
<v Speaker 2>my arms toning and it's freaking awesome. My biggest non
<v Speaker 2>steal victory is this one. Two years ago, my cholesterol
<v Speaker 2>was over three hundred, and as of yesterday, my cholesterol
<v Speaker 2>is one oh two. I just turned fifty this year,
<v Speaker 2>and this is the best gift I have given myself
<v Speaker 2>all my life. My cholesterol has always been super high.
<v Speaker 2>Thank you, Jen and Cherry for all the great advice
<v Speaker 2>you give you guys are awesome. Well, thank you, Elma,
<v Speaker 2>and that is fantastic.
<v Speaker 1>So now we have a question from a listener. This
<v Speaker 1>question is from seeking advice from the Mitten. Now I'm
<v Speaker 1>going to guess is that going to be like? Is
<v Speaker 1>that Michigan?
<v Speaker 2>Is it Michigan? That's the Mitten looks like? Am what
<v Speaker 2>I would think?
<v Speaker 1>Yeah? Well, hello from the Mitten, Hygen and Sherry. I've
<v Speaker 1>been a yoyo dieter for many years. I wasn't overweight
<v Speaker 1>until I become a happily married adult, but over time
<v Speaker 1>the weight crept on. At age thirty, I tried weight
<v Speaker 1>watchers and lost thirty pounds, hit my goal and literally
<v Speaker 1>started regaining the very next day. Not even kidding. Oh
<v Speaker 1>my gosh, I believe it. I do that. That was
<v Speaker 1>me with every diet before intermitten fasting, she said. Over
<v Speaker 1>the years, I tried other diets, none with lasting success.
<v Speaker 1>Most recently, regrettably, I joined the Optavia bandwagon. I think
<v Speaker 1>that's how you say it optavia or is it optavia?
<v Speaker 2>I've heard it pronounced optavia, but I don't have any
<v Speaker 2>idea how it's supposed.
<v Speaker 1>To whichever one. So she lost nearly sixty pounds getting
<v Speaker 1>down to one fifty five, but as often happens, the
<v Speaker 1>regain began. I'm currently back up to one eighty eight,
<v Speaker 1>so I've regained nearly thirty five pounds. I stopped Optavia
<v Speaker 1>Optavia whichever it is in late twenty twenty two and
<v Speaker 1>have been intermittent fasting ever since. And I have to say,
<v Speaker 1>I've heard that from some people who tried that program.
<v Speaker 1>It's one of those classic low calorie diet that slows
<v Speaker 1>your metabolism.
<v Speaker 2>There's a girl I worked with who's done it several times.
<v Speaker 2>Like her and her husband will do it. They'll lose
<v Speaker 2>a bunch of weight really fast, and then they stop
<v Speaker 2>doing it and then they put the weight back on.
<v Speaker 2>It's sort of like plus do it again, right, But then,
<v Speaker 2>like the last time she did it, she didn't have
<v Speaker 2>any results from it.
<v Speaker 1>Yep, the metabolics slowed down. And that is the part
<v Speaker 1>that's so heartbreaking and also predictable. You know, when I
<v Speaker 1>studied about the Minnesota starvation experiment, and I talk about
<v Speaker 1>it in the Introduction of Fastiat Repeat and also the
<v Speaker 1>Biggest Loser study. We understand, we understand why all these
<v Speaker 1>programs work the first time and then you gain the
<v Speaker 1>weight back plus more and then they don't work again.
<v Speaker 1>That's that metabolic slow down. But the good news is
<v Speaker 1>we can fix it, all right. So she goes on
<v Speaker 1>to say, while I'm not currently losing, I do believe
<v Speaker 1>intermittent fasting has helped slow the rebound. I clean fast
<v Speaker 1>a minimum of twenty hours a day with a few
<v Speaker 1>longer windows here and there, and I know it could
<v Speaker 1>improve my food choices during my eating window. My goal
<v Speaker 1>is to lose the remaining thirty to thirty five pounds
<v Speaker 1>and maintain forever this time, I truly believe intermittent fasting
<v Speaker 1>is my long term lifestyle. I recently had my fasting
<v Speaker 1>insulin tested and it came back just over eight I've
<v Speaker 1>since learned I should have tested my glucose at the
<v Speaker 1>same time, so I plan to repeat that soon. Other
<v Speaker 1>than an inflammatory autoimmune condition called all right, you're gonna
<v Speaker 1>have to be my medical pronouncer, Sherry.
<v Speaker 2>Thank alosing spondylitis.
<v Speaker 1>I've seen that a million times. It's like a type
<v Speaker 1>of arthritis, right.
<v Speaker 2>Uh, yes, like an autoimmune Yeah, but you're just gonna
<v Speaker 2>have to read it for me every time, no more room.
<v Speaker 1>To retain that pronunciation. Let's see, she said, I consider
<v Speaker 1>myself pretty healthy. I take a weekly injection of inbrel
<v Speaker 1>and also use inceds and occasional pain medication is part
<v Speaker 1>of my treatment. I'm mentioning this in case it's relevant
<v Speaker 1>to my weight loss challenges or my insulin or metabolic response.
<v Speaker 1>Other than that, I'm not on any medication. Here's what
<v Speaker 1>I love your thoughts on. Do you think I have
<v Speaker 1>trashed my metabolism to the point that I need to
<v Speaker 1>incorporate some alternative fasting ADF or can someone heal their
<v Speaker 1>metabolism just by sticking with a consistent daily eating window
<v Speaker 1>over time months or even years. For context, I'm fifty
<v Speaker 1>nine five to four, used to be fifty seven. Say
<v Speaker 1>the word again? Should say it? Ankylosik spondylitis, Thank you
<v Speaker 1>has compressed my spine. I'm one hundred and eighty eight
<v Speaker 1>pounds currently. I've dabbled in fasting for years but never
<v Speaker 1>lost more than a few pounds, and her disease that
<v Speaker 1>I'm not going to say again primarily affects the spine
<v Speaker 1>and the sec million joints, causing pain and stiffness. And
<v Speaker 1>over time can lead to reduce to my ability or
<v Speaker 1>spinal fusion. I've read all of Gen's books and listened
<v Speaker 1>to the podcasts regularly. One small question when entering my
<v Speaker 1>stats into a smart MEMI calculator, should I use my
<v Speaker 1>current height or my former height? I can answer that
<v Speaker 1>real quick, use your current height.
<v Speaker 2>Oh that would give you a different answer.
<v Speaker 1>Oh you would say use former height?
<v Speaker 2>Absolutely? What? Yeah?
<v Speaker 1>Why?
<v Speaker 2>Because her body itself has not really changed, Like her
<v Speaker 2>femur length hasn't changed. Like when you think you're five
<v Speaker 2>foot four, you have smaller femal lengths, smaller humorous lengths.
<v Speaker 2>Your long bones are going to be smaller, your body's
<v Speaker 2>going to be more compact when you're a smaller, shorter person.
<v Speaker 2>But her, she's lost her height because basically she's lost
<v Speaker 2>her matebral faces right well, the rest of her body
<v Speaker 2>is that of a five foot seven person. You know
<v Speaker 2>a lot of times with people with ankylosing spondylitis, they
<v Speaker 2>kind of get a little hunched over, so they lose height.
<v Speaker 2>That way, they lose their normal spinal curvature. And that's
<v Speaker 2>why to lose height.
<v Speaker 1>I see that my great grandmother had osteoporosis and she
<v Speaker 1>did have that real curvature in her back, So like
<v Speaker 1>if it's curvature, so if you were dismeasured back out
<v Speaker 1>and you could.
<v Speaker 2>Stretch her spine back out where it's supposed to be,
<v Speaker 2>she would still be five seven. She has a five
<v Speaker 2>foot seven body, her frame, her frame, right, and her
<v Speaker 2>muscles that go with that body, and her bones that
<v Speaker 2>go with that body. So I would absolutely use her
<v Speaker 2>original height.
<v Speaker 1>Well, thank you for explaining that. I still would probably
<v Speaker 1>use the other one because I don't know, but I
<v Speaker 1>understand your logic there. So you get to decide, like.
<v Speaker 2>Her frame didn't shrink to match her shorter spine. Does
<v Speaker 2>that make sense?
<v Speaker 1>I do understand what you're saying. Yeah, So now it's
<v Speaker 1>like calling into question so many things about BMI and
<v Speaker 1>hy BMI is flawed to begin with, because you know,
<v Speaker 1>you can be compact in a different way, and it
<v Speaker 1>can say that you're obese when you're just really high.
<v Speaker 1>You know you have a lot of muscles. So I mean,
<v Speaker 1>we know that BMI is flawed, right, And again, now
<v Speaker 1>I guess it just goes to show that BMI is
<v Speaker 1>extra flawed when you have gotten shorter for whatever reason.
<v Speaker 1>There's another level of flaw that I hadn't considered.
<v Speaker 2>I mean, like, these are things I could question too,
<v Speaker 2>because I have a patient that's had a amputation of
<v Speaker 2>their entire leg right, and now you're trying to figure
<v Speaker 2>out their BMI or there for you know, weight based
<v Speaker 2>dosing of medications. So it's like, do you add I mean,
<v Speaker 2>they say a leg is like one seventh of your
<v Speaker 2>body weight, So do you do you add that one
<v Speaker 2>seventh back? I mean, like, I mean, wouldn't you do?
<v Speaker 1>Don't you dose based on weight based on the way
<v Speaker 1>that it's absorbed in the body, And if you have
<v Speaker 1>less weight because you're missing your limb, then you would
<v Speaker 1>need a smaller dose.
<v Speaker 2>Yeah, that's an argument. I mean, I guess depends on
<v Speaker 2>what it is is exactly, But I mean, so that's
<v Speaker 2>the thing.
<v Speaker 1>It's all sort of lots of factors.
<v Speaker 2>Why was going to try to use the smart BMI
<v Speaker 2>to figure out a weight for my body? And her
<v Speaker 2>healthy body before she was hit with this disease was
<v Speaker 2>five 'ot seven That is what I would use to calculate.
<v Speaker 1>All right, Well, I guess you can really choose to
<v Speaker 1>do it either way you want, But I totally understand
<v Speaker 1>is logic there, and then she goes on to say,
<v Speaker 1>thank you so much for the amazing content you share.
<v Speaker 1>I'm learning a ton and feeling hopeful with warm regards.
<v Speaker 1>All right, take it away, Sherry.
<v Speaker 2>Okay, so you started fasting in late twenty twenty two,
<v Speaker 2>so you've got two and a half years of fasting
<v Speaker 2>under your belt, and you are doing a clean fast
<v Speaker 2>of a minimum of twenty hours a day. You said,
<v Speaker 2>with a few longer windows here and there, you did
<v Speaker 2>indicate that you could improve your food choices during your
<v Speaker 2>eating window. You have a long history of restrictive calorie dieting,
<v Speaker 2>and so you know with that, not only are you
<v Speaker 2>slowing down your metabolic rate, but all of these diets
<v Speaker 2>like this, you are going to compromise your muscle mass.
<v Speaker 2>And so when you compromise your muscle mass, that also
<v Speaker 2>further compounds and slows your metabolic rates, because you know,
<v Speaker 2>the more muscle you have, the higher metablock rate, the
<v Speaker 2>hotter your body burns. So because of all of that,
<v Speaker 2>and you don't really say how active you are, and
<v Speaker 2>I don't know what your limitations are with your condition,
<v Speaker 2>but it seems to me like right now is a
<v Speaker 2>time for ADF for you if you have been doing
<v Speaker 2>this and you know, you don't really say like, are
<v Speaker 2>you on a plateau? Are you still slowly losing? You
<v Speaker 2>don't really say that, but I'm going to say, Okay,
<v Speaker 2>you're back up to one hundred and eighty eight pounds currently.
<v Speaker 1>You say you don't.
<v Speaker 2>You're not currently losing, so I'm not really sure where.
<v Speaker 2>I'm not sure how much weight loss you've achieved since
<v Speaker 2>you started fasting, which would be kind of interesting to know.
<v Speaker 2>But anyways, I do believe that fasting is really good
<v Speaker 2>for your condition. It keeps inflammation low, anklosing spondylitis, it's
<v Speaker 2>you know, an inflammatory arthritis. Some say it could be
<v Speaker 2>an autoimmune type arthritis, sort of like rheumatoid. So, you know,
<v Speaker 2>fasting and keeping inflammation it was gonna be really good
<v Speaker 2>for that. Your fasting insulin came back at just over eight,
<v Speaker 2>so it's good. It's not optimal yet, and so ADF
<v Speaker 2>not only is going to give you the metabolic boost
<v Speaker 2>that you need to really, you know, get your your
<v Speaker 2>metabolism higher so that your body can shift into some
<v Speaker 2>fat burning. I think ADF is your answer. Did you
<v Speaker 2>trash your metabolism? Know have you downregulated your metabolism? Absolutely.
<v Speaker 2>This is very common for anybody who has done a
<v Speaker 2>lot of restrictive dieting. If you were going to quote
<v Speaker 2>unquote heal your metabolism by sticking with a daily eating window,
<v Speaker 2>you would have already gotten to your goal weight.
<v Speaker 1>Is my thought.
<v Speaker 2>Right, You've been doing this two and a half years
<v Speaker 2>and you have thirty to thirty five pounds, so it's
<v Speaker 2>definitely time to shift something. Now. You said that there
<v Speaker 2>is some room to improve you're eating if you want
<v Speaker 2>to try that first, and that sounds like something that
<v Speaker 2>you could tweak, and you're willing to make that a adjustment,
<v Speaker 2>and you want you want to do that for a
<v Speaker 2>little bit, go ahead and do that. It's not going
<v Speaker 2>to hurt you. It's only going to help you. And
<v Speaker 2>here's the thing. You can alternate day fast to give
<v Speaker 2>it yourself a metabolic boost. But if you are not
<v Speaker 2>eating a quality diet while you're doing ADF, then you
<v Speaker 2>may not get some of the metabolic benefits and you
<v Speaker 2>may not get the anti inflammatory benefits that you could
<v Speaker 2>get from ADF. So you know, making some tweaks to
<v Speaker 2>your diet, reducing sugar, incorporating lots of fruits and veggies,
<v Speaker 2>whole grains, whole foods, and then shifting to ADF would
<v Speaker 2>be a great plan for you. And it doesn't take
<v Speaker 2>a lot of tweaks. I'm nobody's telling you to overhaul
<v Speaker 2>the entire way you eat, but make some tweaks, you know,
<v Speaker 2>start including more fiber fruits and veggies, and then when
<v Speaker 2>you're mentally ready, do a down day. Don't forget you
<v Speaker 2>have your five hundred dollars, five hundred dollars. I wish
<v Speaker 2>I had a five hundred dollars.
<v Speaker 1>I have a.
<v Speaker 2>Great encouragement to do ADF. Yeah, five hundred dollars is
<v Speaker 2>deposit in my bank account every time I did down day. Wow,
<v Speaker 2>don't forget you have the five hundred calorie down day
<v Speaker 2>that you can use. And if you're not really familiar
<v Speaker 2>with how to do auto day fasting correctly in a
<v Speaker 2>way that's going to give you the metabolic boost that
<v Speaker 2>you seek, definitely get Gen's second edition of Delay Don't Deny.
<v Speaker 2>She goes into all the ins and outs and everything
<v Speaker 2>you need to know about adjusting to an alternate day
<v Speaker 2>fasting protocol, And yeah, that's my best advice to you.
<v Speaker 2>Is definitely it's time to do some metabolic healing. I believe. Yeah.
<v Speaker 1>And the thing about metabolisms is that, yes, you can
<v Speaker 1>slaw your metabolism, but metabolisms don't permanently break. You can
<v Speaker 1>boost your metabolism even if it's slowed from a low
<v Speaker 1>calorie diet. But that is where the ADF is so important,
<v Speaker 1>like Sherry said, and I don't think that a daily
<v Speaker 1>eating window is going to boost to sload metabolism. Probably
<v Speaker 1>that's where the ADF really does come in. So you
<v Speaker 1>can do it.
<v Speaker 2>All right, So we do want to take a minute.
<v Speaker 2>I get submissions for the podcast on a submission for them,
<v Speaker 2>and I go through them, and that's where, you know,
<v Speaker 2>come up with our weekly questions from listeners and our
<v Speaker 2>success stories and our tweaks of the weeks and whatever.
<v Speaker 2>And a lot of times we get a lot of
<v Speaker 2>duplicate type questions, and we we do duplicate these questions
<v Speaker 2>from time to time. You know, we definitely don't want
<v Speaker 2>to leave anybody hanging. And some of these we've answered before.
<v Speaker 2>But a refresher is always good. I mean, sometimes people
<v Speaker 2>are just not in a mental space or it doesn't
<v Speaker 2>apply to them, and so they hear it and discard it.
<v Speaker 2>So it's always good to retouch on certain things. But
<v Speaker 2>we I'm assuming there must have been somebody on a
<v Speaker 2>recent podcast or they've suddenly taken to social media influencing.
<v Speaker 2>I don't know, but we're getting some really specific questions
<v Speaker 2>on some subjects.
<v Speaker 1>I know exactly who there are walking it's a.
<v Speaker 2>Few people in the health and wellness to feel one person,
<v Speaker 2>then let's call them from people. Right now, we have
<v Speaker 2>several of these related these subjects, and you know, Jen
<v Speaker 2>and I just really feel that some of these concerns
<v Speaker 2>that are put out there, they just do not apply
<v Speaker 2>to the people who follow the clean fast, the people
<v Speaker 2>in our community who adhere to a clean fast every day,
<v Speaker 2>people who eat well in their eating windows, who are
<v Speaker 2>not restricting they're not trying to do restrictive dieting in
<v Speaker 2>their eating windows. Like, we just don't feel that these
<v Speaker 2>apply to our members. So some of these are related
<v Speaker 2>to cautionary tales about women in fasting, or this idea
<v Speaker 2>that we need to eat protein within thirty minutes of
<v Speaker 2>waking up or fasting around minstrel cycles, are needing to
<v Speaker 2>work out or eat like as soon as we work out.
<v Speaker 2>Now we have to go feed our body to repair
<v Speaker 2>our muscles. Like there's a lot of information out there,
<v Speaker 2>it gets really muddy and confusing, and then people get
<v Speaker 2>this kind of analysis paralysis where they don't know what
<v Speaker 2>to do, and they get from frustrated. And we hear
<v Speaker 2>from people like I tried doing this, and I tried
<v Speaker 2>doing that, and then pretty soon I wasn't clean fasting anymore,
<v Speaker 2>and now I feel awful, and now I'm starting over.
<v Speaker 2>We don't want that to happen to you, Okay. There
<v Speaker 2>was a news report in twenty twenty four, and it
<v Speaker 2>surfaces from time to time regarding some correlation between people
<v Speaker 2>who eat in a very short period each day potentially
<v Speaker 2>having an increase in cardiovaster disease.
<v Speaker 1>And I don't.
<v Speaker 2>Remember what the article is called, but they inferred these
<v Speaker 2>people were doing intermittent fasting, but they were.
<v Speaker 1>Nash reports all said intermittent fasting, but they were not
<v Speaker 1>fast None of the people were actually fasting. They were
<v Speaker 1>just like reported that they only ate one meal, right,
<v Speaker 1>and that's not the same thing as fasting. Like I
<v Speaker 1>told the story in twenty eight day fast art day
<v Speaker 1>by day in the negative Nelly's chapter about a friend
<v Speaker 1>of mine who said, oh, yeah, I do the thing
<v Speaker 1>that you do. I only eat one meal a day.
<v Speaker 1>I'm like, oh, tell me about that. She's like, well,
<v Speaker 1>wake up and I have a green juice and then
<v Speaker 1>I have a latte, and then she's not fasting, right,
<v Speaker 1>she thinks she's If someone said how many meals do
<v Speaker 1>you eat, she would say one? But is she fasting?
<v Speaker 1>Not even close? Not even close. So you have to
<v Speaker 1>really understand that the clean fast is intentional and it's
<v Speaker 1>not the same as skipping meals.
<v Speaker 2>Right. You could be a person who smokes all day
<v Speaker 2>long and drinks coffee with cream and sugar all day long,
<v Speaker 2>and then you want to mask your breath from smoking
<v Speaker 2>and coffee, so you suck on peppermints all day long.
<v Speaker 2>But then you only eat dinner.
<v Speaker 1>Yeah, like's aunt, No, she only ate one meal a day.
<v Speaker 1>My husband's aunt ate one meal a day, one actual meal,
<v Speaker 1>but she drank a lot of coke all day long
<v Speaker 1>and ate candy bars. Like that's how she's she's throughout
<v Speaker 1>the day. She had coke and candy bars, and she
<v Speaker 1>ate one meal a day. So if you asked her
<v Speaker 1>how many meals do you ate? She would say one.
<v Speaker 1>If you were asked her to take a survey, that's
<v Speaker 1>what she would have said. And so you know, if
<v Speaker 1>you say to how many meals do you eat? That
<v Speaker 1>doesn't mean they're fasting right anyway, But that caused so
<v Speaker 1>much confusion. Did you start reading it, You're like, this
<v Speaker 1>is not a fasting study. These people were not fasting right.
<v Speaker 2>So anyways, we really broke that down and even how
<v Speaker 2>to really take a look at when people relay what
<v Speaker 2>they're calling research. Sometimes it's not a really true controlled
<v Speaker 2>research project. It's simply we interviewed a bunch of people
<v Speaker 2>and this is what they're reported, and you take all
<v Speaker 2>of these people, then this is what we see. This
<v Speaker 2>is a trend we see or whatever, and that's kind
<v Speaker 2>of how this so called research was conducted. And again
<v Speaker 2>it just was there was so many flaws in this
<v Speaker 2>and although this came out in some cardiac conference or something,
<v Speaker 2>there have been a lot of people since then who've
<v Speaker 2>broken this down and just said, like this data was
<v Speaker 2>essentially not useful and it is not intermittent fasting. So anyways,
<v Speaker 2>there I did put the link to that episode in
<v Speaker 2>show notes, So if you were one that was concerned
<v Speaker 2>about that and you send in a question about that,
<v Speaker 2>please go back and listen to episode forty two and then, Jen,
<v Speaker 2>do you want to discuss the idea that's been presented
<v Speaker 2>that women shouldn't fast, or they need to fast differently
<v Speaker 2>than men, or they need to fast a certain way
<v Speaker 2>that aligns with their cycles. And yes, all of that confusion.
<v Speaker 1>And the very best way to counter this confusion is
<v Speaker 1>to listen to real fasting experts who are also hormone experts.
<v Speaker 1>One of the people who's go out and about sharing
<v Speaker 1>all this information about women is a chiropractor, not to
<v Speaker 1>name any names, but presenting herself as a doctor. She's
<v Speaker 1>a chiropractor. No shade against chiropractors. However, I get my
<v Speaker 1>information about women and hormones from hormone experts, like my
<v Speaker 1>friend doctor Tabitha Barber, who's a functional medicine doctor. She
<v Speaker 1>started off as an abgyn, went back and got more
<v Speaker 1>training about hormones and functional medicine and she loves fasting.
<v Speaker 1>And so we did a deep dive on YouTube and
<v Speaker 1>I have put links to two different YouTube episodes where
<v Speaker 1>we talk about literally every one of these questions. One
<v Speaker 1>of them is called all about Hormones with Doctor Tabitha Barber,
<v Speaker 1>and the other one is called Fasting and Women Debunking
<v Speaker 1>the Myths with doctor Tabatha Barber. They're on my YouTube channel.
<v Speaker 1>You can find the links and show notes, or just
<v Speaker 1>search for it on YouTube. To find me, you can
<v Speaker 1>search atgen dot Stevens. That's how you find my channel.
<v Speaker 1>And so, I mean you'd rather hear it from her.
<v Speaker 1>I would really get my information from Tabitha versus a chiropractor.
<v Speaker 2>Right.
<v Speaker 1>And as far as that exercise stuff, there's one person,
<v Speaker 1>and some of these people just really like to go
<v Speaker 1>on a lot of podcasts and they share it all
<v Speaker 1>over the place, and we have this feeling that if
<v Speaker 1>someone is saying it on a big name podcast, has
<v Speaker 1>to be true. But I'm not discounting that this person
<v Speaker 1>who's saying, you know, about women and fasting and exercise
<v Speaker 1>and all this is bad. I'm not discounting that this
<v Speaker 1>person might not have run into a lot of women
<v Speaker 1>who are not fast and clean, overfasting and over exercising
<v Speaker 1>and then having problems. I believe that's probably likely. If
<v Speaker 1>you are overfasting, under eating, not fasting clean, doing a
<v Speaker 1>ton of high intensity exercise, that's not good for you, right,
<v Speaker 1>so perhaps she's made her conclusions based on people who
<v Speaker 1>are not fasting in the way we would recommend. That's
<v Speaker 1>what I really think. I don't think she's purposefully out there,
<v Speaker 1>you know, trying to disparage fasting. I think she's probably
<v Speaker 1>seen a lot of people who had problems based on
<v Speaker 1>the way that we're doing it, and instead of counseling
<v Speaker 1>them about their fasting, she's like, oh, fasting is bad
<v Speaker 1>and don't do that. And so that's really important to
<v Speaker 1>keep in mind. When we had doctor to have with
<v Speaker 1>a barber on an earlier episode of this podcast, we
<v Speaker 1>talked about that same thing, and she mentioned how Olympic athletes.
<v Speaker 1>Women who are Olympic athletes often lose their periods because
<v Speaker 1>they're eating in a very specific way for their training
<v Speaker 1>and they are really really doing a lot of activity
<v Speaker 1>more than is really good for our hormones. To be
<v Speaker 1>an elite athlete, you have to really do that, and
<v Speaker 1>that is not good for your hormones.
<v Speaker 2>Right, And having very very low body fats right does
<v Speaker 2>it's wart healthy hormone balance exactly.
<v Speaker 1>So you know, there are many many things that are
<v Speaker 1>bad for women's hormones, and over exercising under eating over restriction.
<v Speaker 1>Those are all bad for women's hormones. But we talked
<v Speaker 1>about all the ways that we recommend you do fasting,
<v Speaker 1>a daily eating one day where you're nourishing your body well,
<v Speaker 1>ADF with a full up day, Those are not overly restrictive.
<v Speaker 1>I actually think a typical twelve calorie diet where you're eating,
<v Speaker 1>you know, six to eight small meals throughout the day,
<v Speaker 1>I think that is probably hormonally worse than the clean
<v Speaker 1>fast and eating in a window. And you know, why
<v Speaker 1>does no one say that ozembic is bad for a
<v Speaker 1>woman's hormones? Right, you know, because it is. That's even
<v Speaker 1>more restrictive. And anyway, I think, you know, maybe there's
<v Speaker 1>some nuggets of truth to what these people are saying,
<v Speaker 1>but it's not the whole picture, right of what's really
<v Speaker 1>going on.
<v Speaker 2>There's this theory that if you work out fasted, that
<v Speaker 2>you cannot build muscle, and that your body's burning up
<v Speaker 2>your muscles for the energy that you need to work out. Okay, Now,
<v Speaker 2>if you were a person who woke up and you
<v Speaker 2>had your creamy milkshake coffee protein drink before you went
<v Speaker 2>to the gym with your pre workout, your body is
<v Speaker 2>no longer in a fat burning state. It can't burn
<v Speaker 2>fat because you're fed. And when you're fed and you
<v Speaker 2>have that insulant, at least you are no longer in
<v Speaker 2>a fat burning state. So your body can't tap into
<v Speaker 2>your fat stores for energy during your workout. And if
<v Speaker 2>that is the case, then yes, could that be bad
<v Speaker 2>for your body? Could that be a stress on your body?
<v Speaker 2>Could it cause you to not see gains that you're
<v Speaker 2>trying to get in the gym. Yes, But if you
<v Speaker 2>are waking up in the morning and you're having your
<v Speaker 2>black coffee and you're going to the gym and you're
<v Speaker 2>working out while you are clean fasted, you do not
<v Speaker 2>have a lack of energy source. You have all this
<v Speaker 2>abundant energy source on your body in the form of
<v Speaker 2>stored fat. So when you look at it from that standpoint,
<v Speaker 2>why on earth would your body try to break down
<v Speaker 2>muscle and convert it to energy when you have a
<v Speaker 2>readily available fat source to burn for energy, one sort
<v Speaker 2>of a clean energy, and one's a really difficult energy
<v Speaker 2>that that is not in your body's best interest. So
<v Speaker 2>why would your body choose the more harmful energy source.
<v Speaker 1>It only does it if it has to right, and
<v Speaker 1>Tabitha and I also talked about cortisol and adrenal fatigue
<v Speaker 1>and all of that, and those are not reasons why
<v Speaker 1>you shouldn't fast all of that. So I also wanted
<v Speaker 1>to share about SK. Give a shout out to SK
<v Speaker 1>in our community. You know I'm talking about sharing. She's
<v Speaker 1>a doctor Australia. I just love her and she's so inspirational.
<v Speaker 1>But she's the doctor. She's a medical doctor, works with
<v Speaker 1>patients and so she of course understands how the body works.
<v Speaker 1>But she also went down that protein rabbit hole because
<v Speaker 1>she works out, she wants to build muscles, so she
<v Speaker 1>was like, well, I gotta eat more protein. So she
<v Speaker 1>was forcing herself to hit protein target and she started
<v Speaker 1>gaining fat.
<v Speaker 2>And she was in maintenance. She was her goal weight, maintaining.
<v Speaker 1>Working on building muscles, started eating more protein, started gaining fat.
<v Speaker 1>So then she realized what was happening, became intuitive about
<v Speaker 1>her protein again instead of of trying to eat a target.
<v Speaker 1>And for the past few weeks she's been posting in
<v Speaker 1>the community that she is actually smashing personal records for strength,
<v Speaker 1>yes in the fasted state, while backing off on protein.
<v Speaker 1>So she get backed off on protein, working out in
<v Speaker 1>the fasted state.
<v Speaker 2>Eating in a shorter eating window. She was lengthening her
<v Speaker 2>eating window to try to include all this proteins, so
<v Speaker 2>she thought she had to yea that she needed.
<v Speaker 1>Right, But she is hitting new strength records everybody. So yes,
<v Speaker 1>when someone is giving advice about fasting, ask if the
<v Speaker 1>people they've worked with were fast and clean, because that
<v Speaker 1>really changes everything. It really really does. The clean fast
<v Speaker 1>changes the whole experience. I once talk to somebody who
<v Speaker 1>is an influencer herself. She's like, well, I've tried to
<v Speaker 1>work in the fast work out in the fasted state.
<v Speaker 1>I just don't have good endurance. But I know for
<v Speaker 1>a fact she wasn't fast and clean, Like she takes
<v Speaker 1>creatine before she works out and all the pre workouts,
<v Speaker 1>and so I don't like to argue with people who
<v Speaker 1>are really firmly entrenched and you know. So I was like, well, okay,
<v Speaker 1>that's interesting. Yeah, I feel great when I work out
<v Speaker 1>in the fasted state. But I mean it's because you
<v Speaker 1>wasn't fast and clean. But she didn't think that the
<v Speaker 1>clean fast mattered. So you know, if you don't think
<v Speaker 1>it matters, you're not going to try it, I guess,
<v Speaker 1>but anyway.
<v Speaker 2>Yeah, and then so there's also always some questions about
<v Speaker 2>how am I supposed to incorporate my workout if I
<v Speaker 2>want to work out in the morning, but I don't
<v Speaker 2>eat in the evening because so and so says, if
<v Speaker 2>you don't eat within thirty minutes of working out, you
<v Speaker 2>won't see muscle synthesis, you won't see gains. So, of
<v Speaker 2>course I did some research into this, and this is
<v Speaker 2>what I've learned. This is through a lot of different
<v Speaker 2>academic research, and what they've concluded is that muscle protein synthesis,
<v Speaker 2>the process where your body builds and repairs muscle tissue,
<v Speaker 2>it generally remains elevated for twenty four to forty eight
<v Speaker 2>hours after our workout, while some studies suggest an even
<v Speaker 2>longer duration, more like seventy two hours, but the most
<v Speaker 2>common consensus is that forty eight hours is like a
<v Speaker 2>typical timeframe for elevated muscle protein synthesis. So as long
<v Speaker 2>as you are eating sufficiently within twenty four to forty
<v Speaker 2>eight hours of a workout, you don't have anything to
<v Speaker 2>worry about. Yeah, it's not like you work out and
<v Speaker 2>then you eat and your body says oh, I'm going
<v Speaker 2>to send this protein shake straight to my muscles for repair.
<v Speaker 2>It doesn't work like that. And again I link the
<v Speaker 2>study and show notes just so you can review that
<v Speaker 2>for yourself if you want to.
<v Speaker 1>Yeah, but you know, I just really think it's so
<v Speaker 1>important to trust your own study of one. And I
<v Speaker 1>say this all the time. You know, if you're trying
<v Speaker 1>to build muscle and you can't do it, then I think,
<v Speaker 1>wonder why I can't build muscle? What's happening? But that's
<v Speaker 1>not usually what we hear from people. People who try
<v Speaker 1>to build muscle can can usually build the muscle I can.
<v Speaker 1>When I was doing pilates regularly, my plot went once
<v Speaker 1>a week my plot and always in the fasted state.
<v Speaker 1>My plot instructor was like, wow, you sure do build
<v Speaker 1>muscle quickly. So you be your own study of one.
<v Speaker 1>Trust the clean fast, trust what's happening for you. And
<v Speaker 1>if certain influencers are making you really confused, stop following them.
<v Speaker 1>It's okay, right, Yeah, I could find you. Like I
<v Speaker 1>talked about this, what was it in maybe in Feasts
<v Speaker 1>without Fear Shary. I played a game with Chad one
<v Speaker 1>time on a road trup. It's like name of food,
<v Speaker 1>and I'll tell you a diet that says that's bad
<v Speaker 1>for you, right, like, literally, you name something, I can
<v Speaker 1>tell you a diet exactly it says it's bad for you.
<v Speaker 1>There's a book called Protein Power that was all about
<v Speaker 1>eating more protein, and then there's another book called protein Aholic,
<v Speaker 1>which talks about how we're eating too much protein and
<v Speaker 1>that's bad for you. Both of them were written by doctors.
<v Speaker 1>So tell me something with the diet and I can
<v Speaker 1>find you an expert. And I'm putting quotation marks so
<v Speaker 1>I can find you an expert who agrees with oponusday
<v Speaker 1>literally and with very convincing wording.
<v Speaker 2>Yeah.
<v Speaker 1>Anything.
<v Speaker 2>And then there's also this confusion too that you must
<v Speaker 2>start your day with protein, and people are like, well,
<v Speaker 2>this person was on this podcast and they said you
<v Speaker 2>need to wake up and you need to immediately start
<v Speaker 2>eating protein.
<v Speaker 1>Oh.
<v Speaker 2>I again did a deep dive into this, and these
<v Speaker 2>are the thoughts. This is the thought process for why
<v Speaker 2>people tell people to start their day with protein. Okay,
<v Speaker 2>sustained energy. Protein helps regulate blood sugar levels, preventing energy
<v Speaker 2>crashes and promoting sustained energy throughout the morning. What does
<v Speaker 2>fasting do same thing. All those things increased satiety. A
<v Speaker 2>protein rich breakfast can make you feel full longer, reducing
<v Speaker 2>cravings throughout the day.
<v Speaker 1>So does fasting. What does fast do?
<v Speaker 2>So most experts agree there is no best time to
<v Speaker 2>eat protein. Again, as long as you are including quality
<v Speaker 2>protein sources in your day, you're fine. So there's no
<v Speaker 2>rules behind the best time to work out the best
<v Speaker 2>time to eat protein. The I mean like we wanted
<v Speaker 2>people want to create all these rules and just throw
<v Speaker 2>the rules out the window. As long as you are
<v Speaker 2>a clean fasting, that is the only rule. Clean fast,
<v Speaker 2>fuel well, sleep well, wake up, and repeat the next day.
<v Speaker 2>And listen to your body.
<v Speaker 1>If you are fast and clean and you have found
<v Speaker 1>a routine that makes you feel better and better. Now,
<v Speaker 1>I'm not talking about during the first month. During the
<v Speaker 1>first months when you're adapting, you're gonna feel all sorts
<v Speaker 1>of ways. Trust us that you will feel better or
<v Speaker 1>none of us could do this. But once you're fat adapted,
<v Speaker 1>once you found a routine that fits into your lifestyle,
<v Speaker 1>you're clean fasting, you're feeling good. You're going to feel
<v Speaker 1>better and better as time goes on, not worse and worse.
<v Speaker 1>If you do start feeling worse and worse and worse
<v Speaker 1>and worse. Then that means something's not.
<v Speaker 2>Right, and then it's time to mak something.
<v Speaker 1>Trust yourself, right, that's it. I want you to feel
<v Speaker 1>empowered to trust yourself. And I actually did a support
<v Speaker 1>session for you too with someone where issue was influence
<v Speaker 1>or confusion. We talked through a bunch of them, but
<v Speaker 1>it was all the same stuff, all of this. And
<v Speaker 1>she had started any more protein, and she said she
<v Speaker 1>actually felt worse, and like, there you go.
<v Speaker 2>Yeah, And you know, for me, fasting and I think
<v Speaker 2>this comes down to faith, right, I just had blind
<v Speaker 2>faith that this was my answer. Once I understood the
<v Speaker 2>science of it and how it works in the body
<v Speaker 2>and how it helps heal the body, and how it
<v Speaker 2>keeps your blood sugars level which helped keep your emotions level,
<v Speaker 2>which helps you know, everything feeds off of each other, right,
<v Speaker 2>And once I understood all that, I was like, this
<v Speaker 2>is it. This is my answer. I just one hundred
<v Speaker 2>when I say fasting quieted the noise. It quieted the
<v Speaker 2>noise in my head about foods and what to do
<v Speaker 2>and what next diet and you know, all of that,
<v Speaker 2>it just worked itself out right. But for me, part
<v Speaker 2>of that was I stopped listening to everybody else because
<v Speaker 2>it just created confusion. Right. So if you find yourself
<v Speaker 2>getting caught up in the you know, social media influencer
<v Speaker 2>Instagram reels and this and.
<v Speaker 1>That YouTube video and all of them.
<v Speaker 2>Check out, you will give yourself diet brain, and you
<v Speaker 2>will lose faith in the process of fasting that it
<v Speaker 2>has the ability to heal you, that it has the
<v Speaker 2>ability of helping you tune into what your body needs,
<v Speaker 2>because you know best what you need and your body
<v Speaker 2>will tell you when you tune into it. But that
<v Speaker 2>means you got to tune out all that other stuff
<v Speaker 2>that's happening out there.
<v Speaker 1>And now it's time for our segment called What's Your Why?
<v Speaker 1>And weight loss is a great reason to start intermittent fasting,
<v Speaker 1>but there is so much more to what intermittent fasting
<v Speaker 1>can do for us beyond weight loss. I genuinely believe
<v Speaker 1>that when your why is deeper than weight loss alone,
<v Speaker 1>you're more likely to find long term success and view
<v Speaker 1>intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have away from Steph from Oklahoma,
<v Speaker 2>Steph Road. I became a grandma in twenty twenty four,
<v Speaker 2>and I want to continue to be healthy, slash strong,
<v Speaker 2>and not just watch him grow, but be present and
<v Speaker 2>active with him and any future grandkids. I sit on
<v Speaker 2>the floor to play with him, and I can get
<v Speaker 2>upholding him without an issue. I want to be strong
<v Speaker 2>for as long as possible. I make sure I can
<v Speaker 2>stand up from the floor without using my hands, which,
<v Speaker 2>by the way, for anybody who wonders, the significance of
<v Speaker 2>that is linked to longevity.
<v Speaker 1>She says.
<v Speaker 2>I also want my daughters to see me as an
<v Speaker 2>inspiration and stay healthy themselves as they get older and
<v Speaker 2>out of their twenties. They do not do intermint fasting,
<v Speaker 2>but they also do not have any weight or health
<v Speaker 2>issues either. They are both urns and they know all
<v Speaker 2>about me and if and support me. My husband is
<v Speaker 2>also fit and never had a weight problem. He does
<v Speaker 2>more of a traditional gym workout in cardio, but no
<v Speaker 2>if if he did a clean fast I would call
<v Speaker 2>him an if er because he only eats when hungry
<v Speaker 2>and does go eighteen plus hours at times without eating,
<v Speaker 2>but not clean fasting since he's not really doing it
<v Speaker 2>on purpose. But it's interesting me when you look at
<v Speaker 2>people who are naturally thin and stuff. They often are
<v Speaker 2>more tuned into their hunger and they never lost the connodus. Yeah,
<v Speaker 2>they never lost that connection. It's a true hunger. Another
<v Speaker 2>why is retirement is coming soon for me, and I'm
<v Speaker 2>ready to travel a lot more and have more adventures.
<v Speaker 2>I want active travel with physical activities, not just lying around.
<v Speaker 2>I want to ski, hike, river, raft, paddleboard, zip line
<v Speaker 2>and all the fun adventure stuff for years to come.
<v Speaker 2>I hate sitting around and doing nothing, and those are
<v Speaker 2>all great whys. Living an active, strong, healthy lifestyle is
<v Speaker 2>a great why.
<v Speaker 1>Yep, I think so.
<v Speaker 2>All right, so we have time for another question. This
<v Speaker 2>was sent in by Struggling in the South. Hi, jen
<v Speaker 2>Is Sherry love your podcast. You become my walking companions
<v Speaker 2>and help me get through so many fasts. This is
<v Speaker 2>not exactly an interesting story. I don't expect you to
<v Speaker 2>read it all out, but we will because it's important.
<v Speaker 1>Facts matter.
<v Speaker 2>I'm in my mid thirties. I'm one hundred and sixty
<v Speaker 2>eight centimeters tall and seventy seven kilograms. I've been fasting
<v Speaker 2>for two years now. My first goalweight was seventy five kilograms,
<v Speaker 2>but I would love to get below seventy eventually. I
<v Speaker 2>weighed eighty six when I started fasting, and over the
<v Speaker 2>first year I got down to seventy four kilograms. I
<v Speaker 2>was comfortable there, so I stopped weighing and stuck to
<v Speaker 2>my fasting windows. I felt amazing and have generally kept
<v Speaker 2>doing the same fasting links and playing with different variations
<v Speaker 2>to keep it interesting. My fasting links are varied throughout
<v Speaker 2>the week, such as Sunday sixteen eight, Monday twenty four,
<v Speaker 2>Tuesday OMAD, Wednesday twenty four to thirty six hours, with
<v Speaker 2>Thursday being an upday, Friday twenty four hour fast Saturday
<v Speaker 2>eighteen six. I decided that maybe it was at the
<v Speaker 2>right size for me, which was when I weighed myself again.
<v Speaker 2>But my clothes have been feeling a bit snug again,
<v Speaker 2>and I was so disappointed to see that I am
<v Speaker 2>at seventy seven kilograms and my BMI now says I'm
<v Speaker 2>back overweight. I've been consistently walking and doing more exercises
<v Speaker 2>than I ever have in my life. I've really struggled
<v Speaker 2>with ADF when I've tried it, I tend to binge
<v Speaker 2>on the upday. My current protocol means I eat all
<v Speaker 2>day Thursday, and I kind of dread that, but I
<v Speaker 2>enjoyed doing one long fast in a week. Would it
<v Speaker 2>be better for me to try consistent twenty four protocol
<v Speaker 2>or similar I followed a fasting protocol for women, but
<v Speaker 2>I have had a hysterectomy, so I'm unsure what to
<v Speaker 2>follow now. I to only take fishal a, vitamin DA magnesium.
<v Speaker 2>My husband and I doing our best to treat our
<v Speaker 2>bodies well. We do two workouts per week with a
<v Speaker 2>personal trainer. I limit alcohol to the weekends. We eat
<v Speaker 2>pretty decent food. We enjoy our food, and both enjoy cooking,
<v Speaker 2>trying new things and new cuisines. Anyway, thanks for reading,
<v Speaker 2>and I would love any help and a guidance that
<v Speaker 2>you can offer. What can you say?
<v Speaker 1>All right, Well, struggling in the South, that is a
<v Speaker 1>lot that you're doing. And I just ran your stats
<v Speaker 1>through the smart BMI based on mid thirties. I just
<v Speaker 1>put in thirty five, one hundred and sixty eight centimeters
<v Speaker 1>tall and seventy four kilograms, and so you are in
<v Speaker 1>the healthy weight range at the very top of it.
<v Speaker 1>So I just wanted to pop that out there. Even
<v Speaker 1>when it was seventy seven, that was still right there
<v Speaker 1>at the very top of the healthy weight range. So
<v Speaker 1>to me, it seems like you're fasting protocol. I don't know.
<v Speaker 1>It made me a little tired to hear it does
<v Speaker 1>make you a little tired to hear it. Share you
<v Speaker 1>all that clubs, you know, Sunday sixteen eight, Monday twenty four, Tuesday,
<v Speaker 1>one meal a day, Wednesday twenty four to thirty six hours,
<v Speaker 1>Thursday up day, Friday twenty four, Saturday eighteen six. That's
<v Speaker 1>very complicated, you know. When I keep saying I want
<v Speaker 1>you to tweak it till it's easy, I mean it.
<v Speaker 1>That does not sound easy. You also mentioned that you
<v Speaker 1>tried a fasting protocol for women, So I'm guessing it's
<v Speaker 1>that book that we've heard about so many times that
<v Speaker 1>was about women. And you don't need to have it
<v Speaker 1>be that complicated, And I would just follow the eating
<v Speaker 1>window that feels good to you, honestly, just try a
<v Speaker 1>daily five hour window. That if you have a goal
<v Speaker 1>of a daily five hour window, then maybe one day
<v Speaker 1>you're really busy and your window ends up be in
<v Speaker 1>three hours. Maybe another day you haven't event stretches a
<v Speaker 1>little longer, your window ends up being six. Let it happen.
<v Speaker 1>Naturally instead of forcing it. And if you don't like updays,
<v Speaker 1>stop tuning them right now. You would have to do
<v Speaker 1>it after one long fast, but I mean, if you're
<v Speaker 1>doing a down day, you would need to have an upday.
<v Speaker 1>But I would just stick to a daily eating window.
<v Speaker 1>I would give yourself just a couple months of a
<v Speaker 1>daily eating window and that's it. Set it and forget it.
<v Speaker 1>Like it said on that old ron Co commercial or
<v Speaker 1>whatever it was, just do it, relax into it, and
<v Speaker 1>you know you're eating decent food, you're working out. You
<v Speaker 1>do not need to fast differently because you're a woman.
<v Speaker 1>And I would just find what feels like a day
<v Speaker 1>to day routine that you're not having to force. What
<v Speaker 1>do you think, Cherry?
<v Speaker 2>I agree? And there's I mean, there's so much variability
<v Speaker 2>in there. And even though like she's doing the longer fast,
<v Speaker 2>it's like she's having a full up day on Thursday,
<v Speaker 2>and then Saturday and Sunday she's having longer eating windows.
<v Speaker 2>And then I'm not really sure. So Wednesday she says
<v Speaker 2>twenty four to thirty six hours with an up day
<v Speaker 2>on Thursday. But if you're only fasting twenty four hours
<v Speaker 2>on Wednesday, you wouldn't need an up day on Thursday.
<v Speaker 2>So I think that much flexibility, that much variability is
<v Speaker 2>really kind of throwing you off, and you might be
<v Speaker 2>having more eating going on than you need to have
<v Speaker 2>going on.
<v Speaker 1>That's what I think. Yeah, I think there's more eating
<v Speaker 1>in there than you need to have going on. And
<v Speaker 1>just you know, eating until you're satisfied within a daily
<v Speaker 1>five hour window is such a simpler way to do it,
<v Speaker 1>if you could could make that work for you, So
<v Speaker 1>just real quick, you know, there's sometimes confusion about a
<v Speaker 1>twenty four hour fast being a down day because twenty
<v Speaker 1>four seems like, you know, oh, I have best for
<v Speaker 1>twenty four hours, that was a complete fast a down day.
<v Speaker 1>There are two guidelines, two things that would be considered
<v Speaker 1>a down day. One is if you have two overnight
<v Speaker 1>periods where you don't eat, Like if you eat one
<v Speaker 1>day and then you go to bed, and the entire
<v Speaker 1>next day you don't eat, and then you go to
<v Speaker 1>bed again, then you wake up the next day, that
<v Speaker 1>was a down day. But I could conceivably fast for
<v Speaker 1>twenty four hours and then have a ton of food.
<v Speaker 1>So just because you fasted for twenty four hours, that
<v Speaker 1>doesn't mean that you have a down day. So the
<v Speaker 1>second down day for the definition is a five hundred
<v Speaker 1>calorie meal. So if you fasted for twenty four hours
<v Speaker 1>then had a five hundred calorie meal, that would count
<v Speaker 1>because you had a five hundred calorie down day. But
<v Speaker 1>if you fasted for twenty four hours, you could literally
<v Speaker 1>fast for twenty four hours then eat for eight hours
<v Speaker 1>depending on how your schedule's going, and that of course
<v Speaker 1>would not be a down day. That would be pretty up.
<v Speaker 1>So I wouldn't assume that you need a down day
<v Speaker 1>unless you're fausting for two overnight periods or you're sticking
<v Speaker 1>to five hundred calories. It's just a little, yeah, an update.
<v Speaker 1>That's when you would need an update. If you had
<v Speaker 1>two overnight periods, that's a down day, or one meal
<v Speaker 1>that was five hundred calories, that's a down day. All right.
<v Speaker 2>Well, before we get to the tweak of the week,
<v Speaker 2>I just want to take a minute to share some
<v Speaker 2>exciting news. I've noticed the years of coaching people in
<v Speaker 2>the health of monas Field that there are some people
<v Speaker 2>who just really do best when they have individualized support
<v Speaker 2>and help working the steps to creating a lasting lifestyle
<v Speaker 2>one on one so not to mention those who just
<v Speaker 2>really struggle with negative self talk, poor body image, or
<v Speaker 2>honoring their personal commitments. And I've been that person. I
<v Speaker 2>know what it's like, and I've always enjoyed helping friends
<v Speaker 2>and family on a one on one basis. But now
<v Speaker 2>I'm going to open this up to our listeners. I'm
<v Speaker 2>offering some one on one coaching with short term commitments.
<v Speaker 2>Whether that means we do a one on one session
<v Speaker 2>to problem solve and find some tweaks and solutions for
<v Speaker 2>you on a one time basis, or it's ongoing support
<v Speaker 2>on a weekly basis, we can work together to help
<v Speaker 2>you find the success you seek. If you would like
<v Speaker 2>to learn more, you can email me at Sherry at
<v Speaker 2>fast feastrepeat dot com and give me your basic information
<v Speaker 2>what you're looking for, and I will get back with
<v Speaker 2>you and we can work together to help you find
<v Speaker 2>the success that you're looking for.
<v Speaker 1>I love that you know. People ask me all the
<v Speaker 1>time if I do one on one coaching, and I don't,
<v Speaker 1>and so I love that you're doing it, because if
<v Speaker 1>someone's going to need some coaching, I want that I
<v Speaker 1>did it.
<v Speaker 2>Several years ago before COVID and then life got crazy,
<v Speaker 2>and I was working a lot and I away from that.
<v Speaker 2>Then we started the community and I got really busy
<v Speaker 2>with that, and so it's really been in my heart
<v Speaker 2>for several months now to get back to it, and
<v Speaker 2>so now's the time.
<v Speaker 1>I love it. So now it's time for our tweak
<v Speaker 1>of the week. And you know, I always say, tweak
<v Speaker 1>it till it's easy. But the tweak that works for
<v Speaker 1>me might not be the one that works for you.
<v Speaker 1>And that's why it is super helpful to hear how
<v Speaker 1>other intermittent fasters are making intermittent fasting work for them.
<v Speaker 1>Sally shared, I keep in mind and review these journal entries.
<v Speaker 1>Often stick with the plan, support my health goals every day,
<v Speaker 1>take one day at a time. Stop eating when I
<v Speaker 1>reach satiety, eat gently and wait, don't eat with your eyes,
<v Speaker 1>Celebrate the goodness of black coffee. Be thankful for every
<v Speaker 1>healing hour. I can do hard things and stick to
<v Speaker 1>my goals. I enjoy feeling great. Tweak it till it works,
<v Speaker 1>so she added, I also want to share that my
<v Speaker 1>primary care doctor is very supportive of my intermittent fasting lifestyle,
<v Speaker 1>and he told me to keep doing what I am
<v Speaker 1>doing because it is working. My husband is also very
<v Speaker 1>supportive and even has started to fast clean until eleven
<v Speaker 1>am every morning.
<v Speaker 2>I love that, and I think these are great little
<v Speaker 2>mindset tweaks when you're having a hard day, If you
<v Speaker 2>have some little self check ins like this, it can
<v Speaker 2>get you mentally back on the right path.
<v Speaker 1>Yeah, and I like that. Tweak it till it works, man,
<v Speaker 1>I always say, tweak it till it's easy. But we
<v Speaker 1>want it to feel easy and work. That's true, but
<v Speaker 1>it's other important.
<v Speaker 2>Yeah. All right, Well, we'd love to leave you with
<v Speaker 2>inspiration and motivational messages, and this week we have a
<v Speaker 2>fantastic analogy shared by Kim, a member of the DDD community.
<v Speaker 2>Kim wrote, I'm an office manager for a custom home builder.
<v Speaker 2>I recently recognized a correlation between building a home and
<v Speaker 2>the IF journey. That may be a helpful way of
<v Speaker 2>looking at the development of IF in your life. When
<v Speaker 2>we are ready to begin building a client's home, the
<v Speaker 2>most important step is to build a solid foundation. Once
<v Speaker 2>the concrete is poured, it has to cure before we
<v Speaker 2>can build on it. You want the foundation to be
<v Speaker 2>strong because it is essential for the stability and longevity
<v Speaker 2>of the house. The building process doesn't happen quickly. It
<v Speaker 2>takes time. If we make a mistake during the process,
<v Speaker 2>we don't tear down the house and start over. We
<v Speaker 2>make your repair and move forward with the construction. If
<v Speaker 2>a client makes a modification, we readjust the plan to accommodate.
<v Speaker 2>If there's bad weather, we may have to delay outside
<v Speaker 2>construction and schedule work to be done indoors. Someone may
<v Speaker 2>drive by one of our homes and think nothing is
<v Speaker 2>being done because they can't see work being performed on
<v Speaker 2>the outside, and it's because work is being done inside.
<v Speaker 2>Something we pride ourselves on in our company is paying
<v Speaker 2>attention to the details, not just the big picture. Every
<v Speaker 2>decision we make during the building process influences the final product.
<v Speaker 2>Once the house is complete, the building process is done, However,
<v Speaker 2>there will forever be homeowner maintenance upkeep that needs to
<v Speaker 2>be done to keep a home functioning well. In many ways,
<v Speaker 2>this mirrors our IF experience. We can't build a home rapidly.
<v Speaker 2>We can't expect if to change our body rapidly. If
<v Speaker 2>you experience window cres, make modifications and move forward. Just
<v Speaker 2>because you can't see results outside your body doesn't mean
<v Speaker 2>that there isn't a lot of construction going on inside
<v Speaker 2>our homeowners get excited about each stage of the building process,
<v Speaker 2>pay attention to the details along the way, and celebrate
<v Speaker 2>all the non scale victories. Once you reach your goal,
<v Speaker 2>you have entered maintenance, but you still have to actively
<v Speaker 2>make decisions to upkeep your goal.
<v Speaker 1>Body.
<v Speaker 2>Let's build our homes on a solid foundation and make
<v Speaker 2>magnificent selections along the way that will compliment the final
<v Speaker 2>product beautifully.
<v Speaker 1>That is such a beautiful analogy. And Kim, thank you
<v Speaker 1>so much. I love it. It's true, it is true. Thanks
<v Speaker 1>so much for listening today. We would love to have
<v Speaker 1>you join us in the Delayed on Tonight community, where
<v Speaker 1>you can interact with both me and Sherry, plus the
<v Speaker 1>most supportive bunch of intermittent fasters you'll find anywhere. Go
<v Speaker 1>to Jenstevens dot com slash community to join us.
<v Speaker 3>Don't forget to subscribe to this podcast to your favorite
<v Speaker 3>podcast app, and if you haven't already, please leave us
<v Speaker 3>a five star review that helps new listeners find the show,
<v Speaker 3>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.