Episode 129: Upcoming DDD Cruise, Reversing Insulin Resistance, Managing Holidays, 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 Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing Today's Sherry?
<v Speaker 2>I am doing great? How are you?
<v Speaker 1>I am fantastic. I've had some busy weeks yep, couple
<v Speaker 1>of weeks and just yeah, it is.
<v Speaker 2>A busy time of the year.
<v Speaker 1>It is. We're recording this the week of Thanksgiving, so
<v Speaker 1>We've already had our family Thanksgiving. We did it the
<v Speaker 1>Saturday before and it was fabulous. I'll find that I
<v Speaker 1>have shorter windows on Thanksgiving than like pretty much every
<v Speaker 1>other day.
<v Speaker 2>Because you just eat so abundantly and such rich, delicious
<v Speaker 2>food and then you're just done stuffed. Yeah.
<v Speaker 1>Yeah, yeah. So we ate at like two o'clock and
<v Speaker 1>I had seconds, and then I had dessert, and then
<v Speaker 1>I closed my window and then I was like, oh
<v Speaker 1>my lord, I'm so full. I couldn't eat any more
<v Speaker 1>of the rest of the day if I wanted to.
<v Speaker 2>Yeah, I hear that. The food, Yeah, it's such rich food. Well,
<v Speaker 2>Jen and I have exciting news.
<v Speaker 1>We dude, it's so exciting. Share it.
<v Speaker 2>Let's see twenty eighteen, twenty nineteen, Jen did delay, don't
<v Speaker 2>deny cruises for the Facebook community. We had a lot
<v Speaker 2>of fun. COVID came in twenty twenty and kind of
<v Speaker 2>interrupted that. We had to cancel the last two cruises
<v Speaker 2>that we had planned, and that was just sort of
<v Speaker 2>a logistical nightmare at.
<v Speaker 1>The time, and so I said never again. Yeah, So
<v Speaker 1>Jen said, I'm done with this. We're not gonna do
<v Speaker 1>that again. So we just kind of just didn't do it,
<v Speaker 1>but so many people have asked us, when are we
<v Speaker 1>going to do another one? Are we going to do
<v Speaker 1>another one? I think the sting, the disappointment, the frustration
<v Speaker 1>we forget over time, you know, like childbirth. Yeah, and
<v Speaker 1>so suddenly Jin's like, oh, we could maybe do another cruise. Yeah.
<v Speaker 2>So we actually talked to a cruise planner this morning,
<v Speaker 2>right before we started recording. So we've got some cruise
<v Speaker 2>planning in the works. It's going to We're pretty excited
<v Speaker 2>about it.
<v Speaker 1>Yeah, so excited. We're talking about the summer of twenty
<v Speaker 1>twenty seven. Yes, so yeah, we don't have dates yet,
<v Speaker 1>we don't have details yet. We're just in the planning stages.
<v Speaker 1>But nobody can start thinking about summer of twenty twenty seven.
<v Speaker 1>So excited.
<v Speaker 2>Yeah, it'll be fun. We always have had such a
<v Speaker 2>great time, and like, you get off the ship and
<v Speaker 2>it's just that sense of community that we love so much,
<v Speaker 2>and then you just have it on the ship. So
<v Speaker 2>for anybody who's done group cruising, we probably maybe do
<v Speaker 2>it a little bit different than some people I've heard
<v Speaker 2>of other like kind of health and wellness type cruises.
<v Speaker 2>You know, Jen and I we are pretty laid back,
<v Speaker 2>and that's the way our cruises are. We generally have
<v Speaker 2>like one type of everybody can meet, sit down, have
<v Speaker 2>a Q and A type session. But then after that
<v Speaker 2>we're just there for fun and to meet y'all and
<v Speaker 2>hang out and talk and have a good time.
<v Speaker 1>Like we had a cocktail party at the last two
<v Speaker 1>we had. We had the Q and A and like
<v Speaker 1>some little session kind of stuff, but it was just
<v Speaker 1>very informal. Yeah, we could talk about informal meet each other,
<v Speaker 1>and then the cocktail party.
<v Speaker 2>That was pretty much it.
<v Speaker 1>And then people could get together and do activities or
<v Speaker 1>meet up and that sort of thing. But it wasn't
<v Speaker 1>like a seminar at sea or we're going to have
<v Speaker 1>all the fasting experts there to give you seminars. Basically,
<v Speaker 1>it's going on vacation with your fasting friends. Right.
<v Speaker 2>I'll tell you the number one reason why I would
<v Speaker 2>not ever plan a seminar at sea. I am a
<v Speaker 2>go and do person. I do not, especially if I
<v Speaker 2>am out on a ship and there is sunshine to
<v Speaker 2>be had. You know, I'm not going to see me
<v Speaker 2>inside in a conference room.
<v Speaker 1>That's not fun.
<v Speaker 2>Let me tell you. We talk about a lot of
<v Speaker 2>fasting pool side, and you know, we talk about fasting
<v Speaker 2>while we're eating dinner. And yeah, so it's not that
<v Speaker 2>it's not a focus on fasting, because the cruise very
<v Speaker 2>much has a focus on fasting and you get to
<v Speaker 2>see how we manage fasting vacations. Yep. So it's a
<v Speaker 2>fasting community cruise, heavy on the cruise and the community,
<v Speaker 2>right but right, yeah, yeah, so it's pretty low key.
<v Speaker 2>It's a great time and we've made lifelong friends from
<v Speaker 2>some of those cruises. It's true.
<v Speaker 1>And actually we had never met before the first one.
<v Speaker 2>That's true. Yeah, that is absolutely true.
<v Speaker 1>And we were rooming together on the second one.
<v Speaker 2>Look at us now exactly. And I was also gonna
<v Speaker 2>say too. Something to think about is so a lot
<v Speaker 2>of times people, when they like women, would come on
<v Speaker 2>the cruise and they didn't choose to travel with their
<v Speaker 2>spouse fore reason. My husband, I asked him a minute ago.
<v Speaker 2>I was like, I think I know that, yesterir, but
<v Speaker 2>I'm just gonna ask you, do you have any desire
<v Speaker 2>to cruise with me? And he said, what are you
<v Speaker 2>talking about? No, I do not have a desire to know,
<v Speaker 2>And I said, why didn't think so? But I wanted
<v Speaker 2>to give you the opportunity if you did, so, think
<v Speaker 2>about like just the concept of it's kind of like
<v Speaker 2>summer camp. You may decide you want to room with
<v Speaker 2>other fasters that you don't know.
<v Speaker 1>Right, that happened on the last one.
<v Speaker 2>Uh huh, yep, you know, we would have cabins of
<v Speaker 2>four women that had never met before the cruise, and
<v Speaker 2>they had a great time and made new friends. And so,
<v Speaker 2>you know, don't think that just because you don't have
<v Speaker 2>somebody to travel with, or your spouse doesn't want to
<v Speaker 2>travel with you or whatever, that it would be awkward
<v Speaker 2>to come, you know, on your own. And when you
<v Speaker 2>are able to share a cabin with somebody, of course,
<v Speaker 2>that makes it way more affordable. So think about that,
<v Speaker 2>or bring your best friend or you know, all are welcome.
<v Speaker 2>So just something to think about, keep in mind and
<v Speaker 2>look forward to. In twenty twenty seven.
<v Speaker 1>Yeah, my sister came on one of them. She didn't
<v Speaker 1>room with us, but my sister and her friend and
<v Speaker 1>my sister's not even fasting, but she came and that
<v Speaker 1>was fun.
<v Speaker 2>Somebody brought their mom one year and their mom didn't
<v Speaker 2>fast and fast.
<v Speaker 1>But we're probably going to be on an all adult
<v Speaker 1>only cruise line. So we're still talking through those details
<v Speaker 1>and we plan as soon as we have more details,
<v Speaker 1>we will let you know on the podcast and we'll
<v Speaker 1>have some sort of link. We're still figuring it out,
<v Speaker 1>some sort of link and show notes where you can
<v Speaker 1>sign up to get on an email list, yeah, so
<v Speaker 1>that you don't miss the information. But we're not ready
<v Speaker 1>for that yet. But we're just we're in the very
<v Speaker 1>preliminized stages. Yeah, yeah, so don't email us about it yet.
<v Speaker 1>We're not ready, but we'll get you on an email
<v Speaker 1>list as soon as we have that INFI all right,
<v Speaker 1>so let's celebrate.
<v Speaker 2>Liz from Central New York. Liz wrote, Hello ladies. As
<v Speaker 2>I celebrate my one year fast aniversary, I want to
<v Speaker 2>say thank you to you both. I will be fifty
<v Speaker 2>seven in a couple of weeks, and I have been
<v Speaker 2>overweight and dieting since I was a preteen, with up
<v Speaker 2>and down weight fluctuations consistently throughout. I've done liquid diets,
<v Speaker 2>weight watchers too many times to count, and even r
<v Speaker 2>and Y surgery. But no matter what I did or
<v Speaker 2>even the success, it wasn't sustainable for me. About three
<v Speaker 2>years ago At my annual physical my doctor suggested intermittent
<v Speaker 2>fasting to help address my steadily increasing A and C.
<v Speaker 2>Hooray for your doctor, I know, I thought to myself,
<v Speaker 2>Yeah right, I couldn't survive a diet, so why would
<v Speaker 2>I want to restrict myself even more. Over time, I
<v Speaker 2>found a coworker who was quote dirty fasting, and we
<v Speaker 2>chatted about it from time to time. She is very
<v Speaker 2>fit and she benefited more from the non scale victories
<v Speaker 2>of her process. When I went back to my doctor
<v Speaker 2>last year, she suggested intermittent fasting again and we talked
<v Speaker 2>in more detail about it and all of the other
<v Speaker 2>benefits besides weight loss that she has seen happen. This time,
<v Speaker 2>being at my wits end again, I said, yes, I'm
<v Speaker 2>going to try it. When I went home that night,
<v Speaker 2>I searched online and Google brought me to you. I
<v Speaker 2>started the very next day with a twelve hour fast
<v Speaker 2>and drinking plain tea instead of black coffee. Here's a
<v Speaker 2>little tweak. Starting with plain, black or green tea made
<v Speaker 2>a transition to black coffee so much easier for me.
<v Speaker 2>Sometimes when I have a fancy coffee in my eating window.
<v Speaker 2>Now I don't even want to finish it. I've read
<v Speaker 2>all your books, and I listened to all of your podcasts.
<v Speaker 2>Everything has been so helpful, and it feels like I
<v Speaker 2>have you on my own team cheering me on. Pretty steadily.
<v Speaker 2>I transition to a ten hour fast, then eight, and
<v Speaker 2>that's where I currently find myself. But sometimes, if I'm lucky,
<v Speaker 2>based on my schedule, I can do a six hour
<v Speaker 2>or shorter eating window. When I started my journey a
<v Speaker 2>year ago, I was two hundred and twenty five pounds.
<v Speaker 2>Within six months, I was down thirty five pounds and
<v Speaker 2>it didn't kill me. Ideally, I would like to lose
<v Speaker 2>fifteen more pounds. I am five foot three, so I
<v Speaker 2>know I could benefit from losing more than that, but
<v Speaker 2>I like to take it one step at a time.
<v Speaker 2>For now, there is so much more besides the weight loss.
<v Speaker 2>After I lost the bulk of that weight, the vacations came,
<v Speaker 2>the holidays came, and various work travel events. But what
<v Speaker 2>used to derail me didn't. Sometimes I question if I
<v Speaker 2>really am an intermittent faster, if my eating windows still
<v Speaker 2>contains some not so good choices. So instead I think
<v Speaker 2>of myself as a delay. Don't denier, but it seems
<v Speaker 2>to work for me. Over the course of that time,
<v Speaker 2>and through all of these occurrences, I have been easily
<v Speaker 2>able to maintain the weight loss that I have achieved
<v Speaker 2>so far. Yes, I'd like to lose more, and I'm
<v Speaker 2>confident that I will with some tweaks that I know
<v Speaker 2>I need to make, but in the meantime, I am
<v Speaker 2>so happy with where I have come so far. Other
<v Speaker 2>victories I've experienced have included decreased inflammation, more energy, clearer skin,
<v Speaker 2>fitting into clothes that I haven't fit into in a
<v Speaker 2>long time, and getting to buy clothes in smaller sizes,
<v Speaker 2>more confidence, and at my last blood work six months ago,
<v Speaker 2>my A and C stayed the same and didn't climb.
<v Speaker 2>I'm looking forward to the next reading. Intermittent fasting is doable,
<v Speaker 2>and I have been able to tailor it to my
<v Speaker 2>lifestyle and schedule. Accomplishing this did not make me feel
<v Speaker 2>like I failed again, and overall, and most surprisingly, I
<v Speaker 2>just feel better. Maybe it's due to less weight I'm
<v Speaker 2>carrying around, or less sugar and processed foods I'm putting
<v Speaker 2>into my body, but in any case, I really and
<v Speaker 2>noticeably feel different. My diet brain has diminished I don't
<v Speaker 2>beat myself up if I make a bad food choice.
<v Speaker 2>I know that it is temporary and I can recover
<v Speaker 2>quickly by staying on my fasting journey. I am happy
<v Speaker 2>with my body and myself as a whole person. And
<v Speaker 2>I'd like to add some words of rit wisdom for
<v Speaker 2>anyone who may be thinking about trying it. Just do it.
<v Speaker 2>Try it for a month and see what happens. Take
<v Speaker 2>the chance. I'm glad I finally did. Thank you Jenn
<v Speaker 2>and Sherry for sharing your knowledge, experience and all that
<v Speaker 2>you do. You've helped me changed my life. I look
<v Speaker 2>forward to continuing my intermittent fasting journey and for what
<v Speaker 2>the future holds. Thank you.
<v Speaker 1>Oh hooray, Liz, I love that so much.
<v Speaker 2>I love that so much too. And when she says
<v Speaker 2>I'm happy with my body myself as a whole person,
<v Speaker 2>I feel like we see that so much.
<v Speaker 1>That's the most important thing, because if you're not happy
<v Speaker 1>with yourself as a person, no number on the scale
<v Speaker 1>is going to feel good until you.
<v Speaker 2>Are well, you know. I think what happens is when
<v Speaker 2>we keep trying these diets and then we feel like
<v Speaker 2>we failed, right, because diets are designed to fail. It
<v Speaker 2>really affects your self confidence and how you carry yourself,
<v Speaker 2>and you just kind of are stuck in this sort
<v Speaker 2>of beat down to feeded feeling. And when you finally
<v Speaker 2>kind of figure out what works, what clicks, what serves
<v Speaker 2>your body, what makes you feel better, and you start
<v Speaker 2>to see changes in your body, you start to get
<v Speaker 2>that confidence back, and you just start to carry yourself
<v Speaker 2>in a more positive and uplifted version of yourself.
<v Speaker 1>Well, you feel like a failure when the diet fails.
<v Speaker 1>You feel like you're a failure. There's something wrong with you. Yes,
<v Speaker 1>here's something really interesting. I got to see Chad this weekend.
<v Speaker 1>I was in North Augusta and Will stayed with him.
<v Speaker 1>I stayed at my sister's who are there for the
<v Speaker 1>Thanksgiving that I mentioned already, And Chad shared with me
<v Speaker 1>that he is having some issues with his blood sugar
<v Speaker 1>being really high. And you know, he's always been so skinny. Yeah,
<v Speaker 1>I think his body doesn't make a lot of insulin,
<v Speaker 1>so he's never been able to store a lot of
<v Speaker 1>Like even when he tried to gain weight, he couldn't.
<v Speaker 1>So imagine you're someone going around your life with just
<v Speaker 1>a low level of insulin all the time. So I said,
<v Speaker 1>what you need to do is get your insulin check
<v Speaker 1>taught to your doctor about this. If you're not able
<v Speaker 1>to control your blood sugar, your body's probably not making
<v Speaker 1>enough insulin. But then if he's just somebody who doesn't
<v Speaker 1>make enough insulin, that would he would have a hard
<v Speaker 1>time storing. But it's not because he's like better than
<v Speaker 1>everybody that he stays slim. It's because his body is
<v Speaker 1>not good at storing. So people who struggle with weight
<v Speaker 1>probably overproduce insulin just naturally. It's not anything wrong with you.
<v Speaker 1>It's just your body is really good at storing. And
<v Speaker 1>so you're gonna try diets and you're gonna feel like
<v Speaker 1>a failure because your body is just really good at storing,
<v Speaker 1>whereas Chad's is not good at storing. It's not because
<v Speaker 1>if anything, he's done so anyway, I gave him some
<v Speaker 1>suggestions about what to do about his diet and all
<v Speaker 1>of that, but it was just really interesting to think
<v Speaker 1>about because you know, he's had his insulin check and
<v Speaker 1>it was really low.
<v Speaker 2>I wonder how much his food quality has changed too
<v Speaker 2>since he's been Probably probably I was thinking too, just
<v Speaker 2>the fact that he's over fifty, so his you know,
<v Speaker 2>testosterone has lower and Chad is not one that has
<v Speaker 2>a lot of muscle mass on his body, right, So
<v Speaker 2>I mean even if he was to start doing some
<v Speaker 2>sort of dedicated resistance exercise and try to put some
<v Speaker 2>muscle mass on, yeah, I bet his blood sugar would
<v Speaker 2>be better under probably so.
<v Speaker 1>So he said he's trying to work on the diet
<v Speaker 1>aspect just a bit. But I just really think we
<v Speaker 1>don't appreciate how different we all are and how much
<v Speaker 1>insulin love we have and naturally release. And I really
<v Speaker 1>do think that's probably what's going on. He had an
<v Speaker 1>aunt that had diabetes, his mother had diabetes. I think
<v Speaker 1>they don't produce enough insulin in their family. Yeah, but
<v Speaker 1>that keeps you slim, and you know it that whole
<v Speaker 1>morality of I'm able to stay slim no matter what
<v Speaker 1>you feel good, But if you're like I gain weight
<v Speaker 1>no matter what you feel guilty. But it's really just
<v Speaker 1>that you've got different stuff going on behind the scenes. Yeah,
<v Speaker 1>and so you have to work with what you've got
<v Speaker 1>going on. So he's having the flip side of that.
<v Speaker 1>Now it's not working out so well. Not having a
<v Speaker 1>lot of insulin. So eventually, I don't know, maybe I'll
<v Speaker 1>have to.
<v Speaker 2>He needs to see peptide test.
<v Speaker 1>Yeah, but he also needs to have someone look at
<v Speaker 1>his insulin levels, because if his insulin is really low
<v Speaker 1>and his blood sugar is high.
<v Speaker 2>See, peptide tells you if your body's producing enough insulin. Okay, yeah, yeah,
<v Speaker 2>so not just what your insulin level is, but if
<v Speaker 2>your body's producing enough.
<v Speaker 1>Right, right, but also having a very low level would
<v Speaker 1>also show you're not producing if your blood sugar is
<v Speaker 1>also high at the same time.
<v Speaker 2>Yeah, So if it's very low but your blood sugar
<v Speaker 2>is very high, yeah, that.
<v Speaker 1>Is what I bet is happening. I bet he's just
<v Speaker 1>not making enough insulin to control his blood sugar, so
<v Speaker 1>he's gonna have to, you know, do something without it. Anyway,
<v Speaker 1>I just want people to not blame themselves, because you
<v Speaker 1>can't control what your body is doing behind the scenes.
<v Speaker 1>Complicated they are, they are, but that explains while one
<v Speaker 1>person can eat a certain way and be really really slim,
<v Speaker 1>whereas someone else who's like I barely eat, Why am
<v Speaker 1>I so heavy? It's just your body's really good at
<v Speaker 1>storing and that is not your fault anyway, it's not easy. No,
<v Speaker 1>it's not so. Now we have a question from a listener.
<v Speaker 1>This question is from Gene in Rockland, Delaware. Hello, Gin
<v Speaker 1>and Sherry. Fast Feast Repeat is my favorite podcast and
<v Speaker 1>I love all of the trustworthy information. I am fifty
<v Speaker 1>one years old, five foot nine, one hundred and sixty
<v Speaker 1>five pounds, and I've been fasting since the end of
<v Speaker 1>January of twenty twenty four. While I haven't seen the
<v Speaker 1>scale move more than just a few pounds, body recomposition
<v Speaker 1>is working its magic. I'm stronger, leaner, and I just
<v Speaker 1>feel better with fasting. This is my permanent lifestyle. I
<v Speaker 1>have a question about B vitamins and the Clean Fast.
<v Speaker 1>I recently heard that coffee and black tea can interfere
<v Speaker 1>with a body's ability to absorb B vitamins. After looking online,
<v Speaker 1>there seems to be some merit to this claim, which
<v Speaker 1>is alarming because I drink black coffee every morning and
<v Speaker 1>hot tea slash decalf all afternoon with some black iced
<v Speaker 1>tea thrown in for good measure. I also understand that
<v Speaker 1>the majority of women over forty are B complex deficient
<v Speaker 1>and that can impact energy, mood, memory, etc. If possible,
<v Speaker 1>I would appreciate listening to you both unpack this topic
<v Speaker 1>since coffee and black tea are essential elements of my
<v Speaker 1>clean fast, as well as any recommended ways to supplement
<v Speaker 1>or test B complex levels. Thank you.
<v Speaker 2>All right, Well, here's a couple of things. I don't
<v Speaker 2>think we should worry about things that may not be
<v Speaker 2>happening to our body. So the first thing I would
<v Speaker 2>say is ask your daughter your daughter.
<v Speaker 1>And don't ask your daughter unless you said.
<v Speaker 2>Ask your doctor to test your vitamin B levels and
<v Speaker 2>if they're fine, then you're I wouldn't even worry about it, right.
<v Speaker 2>We do know that as people age, their ability to
<v Speaker 2>absorb nutrients does decrease, so you know, I think thinking
<v Speaker 2>about food from an addition standpoint becomes increasingly important as
<v Speaker 2>we age, and so then I just still research for you.
<v Speaker 2>So coffee can actually help the absorption of B twelve.
<v Speaker 2>The main concern is for people who consume like really
<v Speaker 2>large amounts of coffee. So if you're the one that
<v Speaker 2>you're drinking coffee all day every day, that could be
<v Speaker 2>a concern just because coffee has a diuretic effect. So
<v Speaker 2>they think it's that diuretic effect that is what could
<v Speaker 2>cottribute to like thiamine and folate deficiencies in association with coffee.
<v Speaker 2>But with that said, I've also read research that says
<v Speaker 2>that if what you do every day is drink two
<v Speaker 2>pots of coffee all day, that then you start to
<v Speaker 2>lose that diuretic effect because your body adapts to it
<v Speaker 2>like it adapts to anything. So if you're drinking a
<v Speaker 2>lot of coffee, then I would just cut back. The
<v Speaker 2>other suggestion is just to avoid coffee while you're eating
<v Speaker 2>or taking your supplements, and to take your vitamins and
<v Speaker 2>supplements either an hour before or an hour after drinking coffee.
<v Speaker 2>Vitamin B is not when I'm taking in my fast,
<v Speaker 2>which is when I'm drinking coffee, because it makes me
<v Speaker 2>really nauseous. So if you're taking your B vitamins or
<v Speaker 2>if you're eating your vitamin B rich foods in your window,
<v Speaker 2>I don't think you have an issue unless you're taking
<v Speaker 2>them eating them with a cup of coffee. But I
<v Speaker 2>also learned just a fun fact that I'll share. Some
<v Speaker 2>research is supported that B twelve deficiency can be a
<v Speaker 2>driver in sugar cravings. And we have a lot of
<v Speaker 2>people who say that they're really craving that they crave sugar,
<v Speaker 2>you know, so if that's you, you might want to
<v Speaker 2>get a B twelve level drawn and just see where
<v Speaker 2>you're at with that. B twelve is a driver in
<v Speaker 2>the production of serotonin, which is a neurotransmitter that helps
<v Speaker 2>regulate appetites. And then it also says if you find
<v Speaker 2>yourself craving meat, fish, or eggs, it can also be
<v Speaker 2>an indicator of a B twelve deficiency. So I thought
<v Speaker 2>that was really interesting.
<v Speaker 1>And here's why. That's because B twelve is something that
<v Speaker 1>we get from soil, like microorganisms in soil produce the
<v Speaker 1>B twelve and back if you go back before the
<v Speaker 1>modern day, when people were not like washing their food
<v Speaker 1>getting all the dirt off, we were naturally consuming the
<v Speaker 1>B twelve from the plant foods because they were not clean.
<v Speaker 1>But now all the plant foods are sterilized, they're washed.
<v Speaker 1>We're not getting B twelve from the plant food because
<v Speaker 1>the plants don't have it in there. But animals are
<v Speaker 1>eating getting the soil and through their food or whatever,
<v Speaker 1>eating the grass, whatever they're doing. And so that's why
<v Speaker 1>we get our BE twelve from the animal foods. So
<v Speaker 1>anyone who's a vegetarian or especially a vegan. Most people
<v Speaker 1>who are already know that you've got to supplement with
<v Speaker 1>BE twelve. And I have been loan BE twelve before
<v Speaker 1>because you know, I tend to be more plant based
<v Speaker 1>in general. So I have actually done BE twelve shots
<v Speaker 1>and now I take it. I actually take it every morning. Shure.
<v Speaker 1>It doesn't bother me at all, does it not?
<v Speaker 2>Nope?
<v Speaker 1>BE twelve doesn't make me squeasy at all, But iron does.
<v Speaker 1>Those kinds of things do. But yeah, bea twelve doesn't.
<v Speaker 2>So we have a question for Maggie in Ohio. She
<v Speaker 2>is a fifty nine year old female and she would
<v Speaker 2>like some tips on how to use intermittent fasting to
<v Speaker 2>reverse insulin resistance.
<v Speaker 1>Okay, that is very broad, Yes, very very broad. So
<v Speaker 1>let's think about let's like backtrack and magaver a little bit, like,
<v Speaker 1>let's figure out, first of all, why do you have
<v Speaker 1>insulin resistance? And then you want to do the opposite
<v Speaker 1>of that, So why do we become insulin resistant? First
<v Speaker 1>of all, frequently signaling our bodies to release instanllin constantly.
<v Speaker 1>So if you think back to someone who is drinking
<v Speaker 1>flavored sweetened even just sugar free, like a diet soda.
<v Speaker 1>If you're constantly stimulating your taste sensation throughout the day,
<v Speaker 1>like probably every American who's not fast and clean, sipping
<v Speaker 1>on a latte, sipping on a diet soda, sipping on
<v Speaker 1>flavored water, your body is constantly pumping out insulin, constantly snacking.
<v Speaker 1>So if you are constantly stimulating a response, an insulin response,
<v Speaker 1>all your waking hours, you are probably going to end
<v Speaker 1>up insulin resistant as time goes on. So if you
<v Speaker 1>are insulin resistant, first of all, how do you know
<v Speaker 1>if you are well? If you have abdominal obesity, you
<v Speaker 1>probably are. But if you want to know for sure,
<v Speaker 1>we've talked about this before. You get your fasting insulin
<v Speaker 1>level and your fasting blood sugar drawn at the same
<v Speaker 1>exact time, and then you just calculate it. You get
<v Speaker 1>your homa IR homa IR homa IR for insulin resistance.
<v Speaker 1>Just google that homa IR calculator and it'll take you
<v Speaker 1>to a website that will allow you to put your
<v Speaker 1>numbers in and it will give you a number and
<v Speaker 1>show you how likely you are to be your your
<v Speaker 1>insulin resistance number. Right, So, if you are insulin resistant,
<v Speaker 1>you have to do the opposite. You have to give
<v Speaker 1>your body time to become more insulin sensitive. The clean fast.
<v Speaker 1>So the clean fast is the number one way because
<v Speaker 1>you're not constantly pulsing out insulin because you're fast and clean.
<v Speaker 1>That's so important. Also, food choices matter in real foods,
<v Speaker 1>high quality foods, less refined type foods, fewer ultra processed foods,
<v Speaker 1>and so like real food, fiber rich foods, things like that.
<v Speaker 2>Yeah, and I was going to say too. Depending on
<v Speaker 2>the level of your insulin resistance, many people are able
<v Speaker 2>to reverse their instantlin resistance with just a daily eating
<v Speaker 2>window four to five hours, honoring satiety, focusing on good
<v Speaker 2>quality foods. Other people who have a let's just say,
<v Speaker 2>a higher degree of insulin resistance, maybe they've been insulin
<v Speaker 2>resistant longer, maybe they are even somebody who has been
<v Speaker 2>diagnosed with diabetes. They may need a more intense protocol
<v Speaker 2>to get that lower. But I'm a big fan of
<v Speaker 2>settle into a fasting lifestyle, give it time for your
<v Speaker 2>body to start to heal and then retest. If you're
<v Speaker 2>not seeing a pretty big change within the first six
<v Speaker 2>to nine months of doing a daily eating window, then
<v Speaker 2>you may find that you need to do ADF. But
<v Speaker 2>there's a lot of people who immediately will come into
<v Speaker 2>community and say, I just found out that I'm diabetic,
<v Speaker 2>or my doctor said I'm going to have to go
<v Speaker 2>on medicine if I don't get this down, and they
<v Speaker 2>immediately think that they ADF is their only option. And
<v Speaker 2>I just want to reassure you that many, many, many
<v Speaker 2>people reverse their insulin resistance with a daily eating window right.
<v Speaker 1>And food choices again, like we've boy said, those are
<v Speaker 1>going to matter too.
<v Speaker 2>And I actually just went ahead and dropped in show notes,
<v Speaker 2>I already had something typed up. It's a link where
<v Speaker 2>you can order your own insulin, fasting insulin and fasting
<v Speaker 2>glucose test. I have put the number the code for
<v Speaker 2>those tests in there with a link of where you
<v Speaker 2>can order them. It's for people in the US outside
<v Speaker 2>of a couple of states up around New York. They
<v Speaker 2>can't do it, but I've got it all typed out
<v Speaker 2>there for you. Visit our show notes you can find
<v Speaker 2>that there. And I've also got the link to a
<v Speaker 2>home I R calculator which you have that you can
<v Speaker 2>put your numbers in.
<v Speaker 1>Awesome, thank you for doing that all Right, Now it's
<v Speaker 1>time for our segment called What's Your Why? And we
<v Speaker 1>know most of us come to intermittent fasting with weight
<v Speaker 1>loss in mind. That's a really great reason to start.
<v Speaker 1>But there's so much more to what intermittent fasting can
<v Speaker 1>do for us beyond weight loss, such as reversing our
<v Speaker 1>insulin resistance. In twenty eight day fast art day by day,
<v Speaker 1>I ask readers to craft their why statement before beginning,
<v Speaker 1>because I genuinely believe when your why is deeper than
<v Speaker 1>weight loss alone, you're more likely to find long term
<v Speaker 1>success and view intermittent fasting as a lifestyle.
<v Speaker 2>All Right, so Cheryl wrote, when I started, If I
<v Speaker 2>made a list of wives, they are. I want to
<v Speaker 2>be as healthy as I can for my grandchildren. I
<v Speaker 2>want to be able to walk up that hill in
<v Speaker 2>our neighborhood without stopping to catch my breast. I want
<v Speaker 2>to be able to look over my shoulder while driving
<v Speaker 2>to switch lane safely. I want to be able to
<v Speaker 2>put on my pants without leaning against the furniture. I
<v Speaker 2>want to be able to dry without numbness in my hands.
<v Speaker 2>I don't want the numbness of pain in my hands
<v Speaker 2>to wake me up. I don't want to experience cramps
<v Speaker 2>in my feet. I would like to improve my lipid profile,
<v Speaker 2>especially those climbing triglycerides. I want to feel free of
<v Speaker 2>food choice, self shame. I want to feel in control.
<v Speaker 2>I want to tolerate the summer heat. I want to
<v Speaker 2>wear shorts in public. I want to look better in
<v Speaker 2>all clothes, and for all clothes to fit from season
<v Speaker 2>to season and year to year. I want to be
<v Speaker 2>able to see my jawline when I look in the mirror,
<v Speaker 2>and to see muscle definition in my arms and legs.
<v Speaker 2>I want to feel strong. I want to feel comfortable
<v Speaker 2>being photographed. I don't want to suffer from indigestion any longer.
<v Speaker 1>I love that when I read a list from Cheryl,
<v Speaker 1>Thank you Cheryl.
<v Speaker 2>All right, so we have a question from Jane in Newcastle, UK.
<v Speaker 2>Jane wrote, high ladies and lovely listeners. I have been
<v Speaker 2>cleaned for three years with very little weight loss but
<v Speaker 2>some promising non scale victories. I have a question about
<v Speaker 2>medication versus brushing your teeth. I take leva thyroxine for
<v Speaker 2>an underactive thyroid, and having looked at the ingredients I
<v Speaker 2>see it contain some food like substances such as microcrystalline
<v Speaker 2>cellulose and maize starch. I have moved my liba thyroxine
<v Speaker 2>to an hour before my eating window rather than first
<v Speaker 2>thing in the morning, as I think that might have
<v Speaker 2>been a stumbling block for me and losing weight. I
<v Speaker 2>haven't seen any results yet, but I'm hopeful. My question
<v Speaker 2>is this, You both advocate brushing your teeth outside of
<v Speaker 2>your eating window, for example, first thing in the morning.
<v Speaker 2>It seems most people still lose weight doing this. How
<v Speaker 2>come the minty taste in our mouth doesn't impact on
<v Speaker 2>weight loss for most people, but a tiny amount of
<v Speaker 2>the ingredients in my medication can. I don't think this
<v Speaker 2>has been covered before, but apologies if it has. Thank
<v Speaker 2>you so much for all your support you provide to
<v Speaker 2>everyone listening, and I hope you have a lovely day well.
<v Speaker 1>Also, Jane, I don't really think that tiny little amount
<v Speaker 1>in your medicine is impacting your weight loss. So I
<v Speaker 1>don't think that's it either. I know that you're really
<v Speaker 1>trying to figure out why you're not losing weight, but
<v Speaker 1>I don't think it's your medicine or brushing your teeth. Okay,
<v Speaker 1>so you know you can certainly move your medication timing
<v Speaker 1>if you want and see if you notice a difference.
<v Speaker 1>But I would be very surprised if that was it.
<v Speaker 1>So let's think about the insulin response for a minute.
<v Speaker 1>If you brush your teeth with your minty toothpaste and
<v Speaker 1>it's got some sweetness to it, and you take your
<v Speaker 1>you know, your thyroid medicine, it's going to be tiny.
<v Speaker 1>If your body pulses out a little bit of insulin,
<v Speaker 1>it's just going to be small for a very short
<v Speaker 1>period of time. Now contrast that with someone who's drinking
<v Speaker 1>a diet soda. You don't have one sip of your
<v Speaker 1>diet soda and then don't have any more of it
<v Speaker 1>for five more hours. People sip on it, sip on it,
<v Speaker 1>sip on it. Like I remember a teacher that taught
<v Speaker 1>with me. She had a giant She would every morning
<v Speaker 1>go get a giant styrofoam at coke and she like
<v Speaker 1>nursed it all day long. That's a very different thing
<v Speaker 1>that's going on. Or if you're drinking you know, coffee
<v Speaker 1>with something in it or flavored water, that is just
<v Speaker 1>hit after hit after hit. So that's what you need
<v Speaker 1>to keep in mind. A little brief toothbrushing or a
<v Speaker 1>little thyroid medicine is probably not a problem.
<v Speaker 2>Now.
<v Speaker 1>If every time you take your thyroid medicine it makes
<v Speaker 1>you nauseous and you're starving, then just because it doesn't
<v Speaker 1>feel good, you can push it to later. But I
<v Speaker 1>really don't think that's the reason why you're not losing weight. Yeah,
<v Speaker 1>And I was gonna say, I just did a little question.
<v Speaker 2>I was questioning. You know, I'm a questioner.
<v Speaker 1>I'll do me too.
<v Speaker 2>So I asked Google how many calories and a typical
<v Speaker 2>pill or tablet, and it's usually less than one. They
<v Speaker 2>give an example of a talentol has aboutero point three
<v Speaker 2>calories and a sugar coated ibuprofen tablet has approximately a
<v Speaker 2>half a calorie. Right, so if you were to look
<v Speaker 2>at an insulin response from half a calorie, it's gonna.
<v Speaker 1>Be nil, no, very minuscule if any.
<v Speaker 2>And I take my leave with thyroxine in the morning,
<v Speaker 2>I don't even think anything about it. I take it
<v Speaker 2>and drink my coffee.
<v Speaker 1>And I think it's smart to be a detective and
<v Speaker 1>figure out it is am I accidentally breaking my fast
<v Speaker 1>and there's something I can shift. But also, really look
<v Speaker 1>at how you're living the internetfesting lifestyle, and you know
<v Speaker 1>some of the things you've heard of, say before, is
<v Speaker 1>your window too long or is your window too short?
<v Speaker 2>Right?
<v Speaker 1>If your window is too short, you'll adapt to that.
<v Speaker 1>If your window is too long, you won't shift into
<v Speaker 1>fat burning. And so that's the whole nuance behind right,
<v Speaker 1>you know, switching things up?
<v Speaker 2>Are you honoring satiety in your eating window? Right? Does
<v Speaker 2>your food quality need to be adjusted? What is the
<v Speaker 2>stress like in your life? How is your sleep?
<v Speaker 1>Right?
<v Speaker 2>You know, there are so many moving parts to figuring
<v Speaker 2>out how to get your fasting protocol and your lifestyle
<v Speaker 2>to support weight loss. So now that we've ruled out
<v Speaker 2>that we think that this is a problem, I would
<v Speaker 2>urge you to write back into us. Use the submission
<v Speaker 2>form fast feasrepeat dot com forward, slash submit and tell
<v Speaker 2>us exactly what you're doing in your window. Give us
<v Speaker 2>your stats age, height, weight, What is your fasting protocol?
<v Speaker 2>How do you eat in your window? How do you
<v Speaker 2>structure your window? How active are you? And kinda let
<v Speaker 2>us know you know what you've tried, and we are
<v Speaker 2>happy to troubleshoot that for you exactly.
<v Speaker 1>Yeah, glad to do it all right, Brenda in Salt
<v Speaker 1>Lake City, Utah, asks how do you feel about a
<v Speaker 1>genericcilium husk powder. I've read nothing but good about it
<v Speaker 1>and wondered if it would be a helpful supplement to
<v Speaker 1>take as an intermittent faster, And she said thanks. By
<v Speaker 1>the way, I'm in the maintenance phase. I've achieved my
<v Speaker 1>goal weight, and I'm loving the intermittent fasting lifestyle, which
<v Speaker 1>I have done since last October. So it sounds like
<v Speaker 1>as of recording, she's been doing this for just over
<v Speaker 1>a year. Yep.
<v Speaker 2>I feel great about taking a silium husk powder. I
<v Speaker 2>have one that I use that I take. I personally
<v Speaker 2>choose to use an organic one. I like to know
<v Speaker 2>that if I'm eating I mean, it's essentially a seed
<v Speaker 2>that it hasn't been sprayed with chemicals, and so I
<v Speaker 2>actually use a whole husk powder rather than in the
<v Speaker 2>finely ground powder like in a meta musol or whatever.
<v Speaker 2>It's got a different texture and it's fluffier, it kind
<v Speaker 2>of absorbs more. But it's Doctor b in Fiberfueld he
<v Speaker 2>is a big fan of using silium as a prebiotic
<v Speaker 2>to help kind of feed your good gut bugs. He
<v Speaker 2>takes a prebiotic whether it's sillium or there's another one
<v Speaker 2>he uses, like I think it's been a fiber, which
<v Speaker 2>is like a sort of wheat starch. I believe he
<v Speaker 2>uses that one as well. He's a big fan of
<v Speaker 2>people using those. It can be great for cholesterol management,
<v Speaker 2>it can be great for blood glucose management. So it's
<v Speaker 2>a great way to open your eating window. You know,
<v Speaker 2>it's great for bowel health for as far as keeping
<v Speaker 2>things moving or keeping things from moving too quickly. So yeah,
<v Speaker 2>I'm a big fan of cilium for many, many reasons,
<v Speaker 2>So go for it. I actually put the link for
<v Speaker 2>the one I use in show notes.
<v Speaker 1>And also Erry mentioned it, but I wanted to highlight
<v Speaker 1>this is not for during the fast. She said she
<v Speaker 1>opens her window with it. This is not doing to
<v Speaker 1>incorporate in your fast, because if we don't say that specifically,
<v Speaker 1>people be like, oh, we're taking it in the fast. No,
<v Speaker 1>have it to open your window or in your eating
<v Speaker 1>window or anything like that. And I actually do not
<v Speaker 1>use it.
<v Speaker 2>I will say that you would not. If you're a
<v Speaker 2>person that takes a bunch of supplements when you open
<v Speaker 2>your window, take them away from your cilium.
<v Speaker 1>Because it will like bind we supplements.
<v Speaker 2>Yeah, it can help. It can keep you from absorbing
<v Speaker 2>the nutrients.
<v Speaker 1>Yeah, good point. Yeah that's super helpful.
<v Speaker 2>All right, Well, before we get to the tweak of
<v Speaker 2>the week, I just want to take a minute to
<v Speaker 2>urge anyone who is struggling for whatever reason with your
<v Speaker 2>fasting lifestyle. Maybe it's consistency, maybe it's mindset, or just
<v Speaker 2>trying to figure out how to create a sustainable, flexible
<v Speaker 2>fasting lifestyle to reach out to me. I have people
<v Speaker 2>who really just need some external accountability until they really
<v Speaker 2>get the habits down. And a lot of times a
<v Speaker 2>personal meet with me, I'll do a little background history
<v Speaker 2>and I can pinpoint pretty quickly what's going on and
<v Speaker 2>what shifts need to be made that sometimes you just
<v Speaker 2>can't see personally. You get kind of mired down and
<v Speaker 2>all the details and you start overthinking things, and I
<v Speaker 2>like to keep things pretty simple. I would love to
<v Speaker 2>help you. We can do a one on one session,
<v Speaker 2>we can do a monthly coaching session. Whatever you need,
<v Speaker 2>I'm happy to give you that support. So email me
<v Speaker 2>at Sherry s h e er I one R at
<v Speaker 2>fast feast repeat dot com. Yeah, I can give you
<v Speaker 2>more information and we can set something.
<v Speaker 1>Up awesome, and people in the community are raving about
<v Speaker 1>Sherry's coaching because she's just good at it. Cherry can
<v Speaker 1>help you with any problem. You should also do life coaching.
<v Speaker 1>Like she's not just gonna help you with your fasting.
<v Speaker 1>You got problems of any kind? Sure, I'm not kidding them.
<v Speaker 2>I've been Jen's kind of life coach. Well, that's true.
<v Speaker 1>Sherry sees things that other that I don't see, and
<v Speaker 1>she'll just like say something that's right on. But I
<v Speaker 1>don't like believe her at first at first, and then
<v Speaker 1>like five years later, I'm like, oh my god, you
<v Speaker 1>were right. Before we move on, I really want us
<v Speaker 1>to talk about Christmas a little bit because this comes
<v Speaker 1>out December seventeenth, yep. And so we're a week out
<v Speaker 1>from Christmas Eve, and the holiday season is upon us,
<v Speaker 1>and every year people struggle and this is the time
<v Speaker 1>when they're about to just like let it all go
<v Speaker 1>and say, I'll just quit. There's too much going on.
<v Speaker 1>I'm going to stop fasting and enjoy the holidays and
<v Speaker 1>I'll start back up January first. And so let's talk
<v Speaker 1>about that for a few minutes. Sherry, what do you think.
<v Speaker 2>Absolutely, because most of my coaching clients right now are like,
<v Speaker 2>can we talk about what to do on the holidays?
<v Speaker 2>So I know this is on people's minds right now. Yeah,
<v Speaker 2>here's the thing I now I keep in mind. And
<v Speaker 2>I've been fasting for a long time. So this will
<v Speaker 2>be my eleventh Christmas as a faster, maybe tenth.
<v Speaker 1>This is my twelfth.
<v Speaker 2>This is my eleventh, So I don't even think about
<v Speaker 2>it anymore. To me, a holiday is just like any
<v Speaker 2>other day when it comes to food and my eating window.
<v Speaker 2>I'm going to eat in a window and I'm going
<v Speaker 2>to fast period. Like there's no should I or shouldn't die.
<v Speaker 2>It's just what I do. And sure, if I had
<v Speaker 2>a big family event and there was it was going
<v Speaker 2>to be an all day event, and there was going
<v Speaker 2>to be food at noon and then there was going
<v Speaker 2>to be a dinner at five, I might have a
<v Speaker 2>longer eating window that day. It might be eight hours
<v Speaker 2>instead of five hours. But I'm still going to fast
<v Speaker 2>clean up until that very first bite I take. I'm
<v Speaker 2>not going to wake up and say, oh, it's Christmas,
<v Speaker 2>so I'm gonna have creamy coffee this morning. No. I'm
<v Speaker 2>also not going to schedule a breakfast and a dinner.
<v Speaker 1>On the same day, on the same day, right.
<v Speaker 2>I know people like to do Christmas breakfast. I would
<v Speaker 2>be the one that'd be like, Christmas breakfast doesn't work
<v Speaker 2>for me, But we could do a Christmas brunch. How
<v Speaker 2>about we have Christmas brunch at noon or eleven thirty,
<v Speaker 2>which would mean even then if I started eating at
<v Speaker 2>eleven thirty or noon and then I had dinner at
<v Speaker 2>five or six, I'm still going to be able to
<v Speaker 2>maintain an eight hour window easily that day. It's the
<v Speaker 2>mindset of I'm an intermitt faster. Where do I want
<v Speaker 2>my window that day? Right? Right? I mean it kind
<v Speaker 2>of comes down to where do you want your window
<v Speaker 2>that day and then kind of plan accordingly.
<v Speaker 1>And how do you want to feel? And I think
<v Speaker 1>people need to recognize Christmas is one day. Christmas Eve
<v Speaker 1>is one day, and we have a whole season around it.
<v Speaker 1>So like you mentioned, for example, the creamy coffee on
<v Speaker 1>Christmas Day, you know, you know what if your family
<v Speaker 1>gets up and you have, like we have cheese and
<v Speaker 1>sausage balls every Christmas morning, so and I'm the one
<v Speaker 1>baking them, but I usually have them ready. I know,
<v Speaker 1>maybe they're ready at ten o'clock. Maybe they're ready at
<v Speaker 1>nine o'clock. I'm going to go ahead and have them
<v Speaker 1>while they're hot and fresh out of the oven. That's
<v Speaker 1>earlier than I normally open. But it is Christmas Day.
<v Speaker 1>If you love that creamy sweet treat coffee, and it's
<v Speaker 1>Christmas Day and you're sitting around your pajamas and you're
<v Speaker 1>getting ready to open your presence, and that would make
<v Speaker 1>you happy to do it, But you don't need to
<v Speaker 1>do it the whole season, right, We're not sitting around
<v Speaker 1>the Christmas tree on you know, December seventeenth, December eighteenth,
<v Speaker 1>having your creamy coffee because it's the season, and you'll
<v Speaker 1>start back with clean fasting in January.
<v Speaker 2>I'm gonna guess though, that when you do your Christmas dinner,
<v Speaker 2>you're doing it when early, Yeah, early afternoon, mid afternoon. Yeah.
<v Speaker 1>Every single Christmas so far, no matter what time I open,
<v Speaker 1>I feel like I'm eating all day long. And by
<v Speaker 1>the time I'm done for the day, I'm like, oh
<v Speaker 1>my gosh, that was the longest day. And I look
<v Speaker 1>back and it was always like eight hours.
<v Speaker 2>Right exactly. Yeah, So again, so that's where to me,
<v Speaker 2>it's like Okay, So what I wouldn't do was open
<v Speaker 2>with sausage balls at nine am and then have a
<v Speaker 2>dinner at six thirty.
<v Speaker 1>But I might on Christmas Day if I don't.
<v Speaker 2>But I feel like once you start eating, you just
<v Speaker 2>kind of keep eating, right, So once you start, you
<v Speaker 2>just keep eating, and then but times six thirty comes around,
<v Speaker 2>you're really not gonna want to eat at Christmas dinner.
<v Speaker 1>Probably not so to me, the.
<v Speaker 2>Best way to enjoy food is to actually be hungry
<v Speaker 2>for it, you know, and not just be putting food
<v Speaker 2>on top of food. It starts to lose its kind
<v Speaker 2>of joy and specialness you know, of the day. So
<v Speaker 2>the problem is where you're like, it's a mindset thing, too, right.
<v Speaker 2>If you love fasting, you love fasting, you love how
<v Speaker 2>you feel when you're fasted, you enjoy just eating delicious
<v Speaker 2>food in your eating window. I think that is a
<v Speaker 2>different mindset than Oh, I'm fasting and it's gonna be
<v Speaker 2>hard because everybody's gonna be eating around me, and I'm
<v Speaker 2>just gonna say forget it, and I'm just gonna just
<v Speaker 2>throw fasting out the window that day. Like, that's a
<v Speaker 2>different mindset because when you do that and you just
<v Speaker 2>throw fasting out the window that day and the next
<v Speaker 2>day when you wake up, now you're gonna be one.
<v Speaker 2>Your glycogen stores are gonna be woop boop topped off,
<v Speaker 2>and fasting is gonna feel hard. And guess what happens
<v Speaker 2>when fasting you feel hard. It's real easy to be like, well,
<v Speaker 2>there's all those leftovers today. Maybe I'll just not fast
<v Speaker 2>again to day until those leftovers are done, and I'll
<v Speaker 2>pick it back up tomorrow. Right, But then what happens
<v Speaker 2>is that's a slippery slope, and.
<v Speaker 1>Now it's tomorrow, it's going to be even harder. Right now,
<v Speaker 1>it's harder than it would have been. Right.
<v Speaker 2>So that's why I just really encourage you really think
<v Speaker 2>about still maintaining a window and kind of in your
<v Speaker 2>head and advance plan it out, figure out where you
<v Speaker 2>want your window. If you go over thirty minutes, oh well,
<v Speaker 2>it's one day, right. But the mindset of I'm going
<v Speaker 2>too fast and eating a window on Christmas is way
<v Speaker 2>different than it's a holiday. I'm not going to fast,
<v Speaker 2>even if.
<v Speaker 1>It ends up with a twelve hour window, I wouldn't
<v Speaker 1>be mad about that, right, And again, like I always
<v Speaker 1>feel so full that I'm ready to stop and look
<v Speaker 1>back and it's been eight hours. That's just me. But
<v Speaker 1>maybe you're like, you know what, I'm going to enjoy
<v Speaker 1>this whole day. I'm going to fast clean until eight
<v Speaker 1>am when the cinnamon rolls come out of the oven.
<v Speaker 1>But you fasted clean till eight am, right, And then
<v Speaker 1>maybe you eat for twelve hours on that day. But
<v Speaker 1>then the next day you push through and get back
<v Speaker 1>to a shorter window, and you don't beat yourself up,
<v Speaker 1>but you don't let it linger. That's that slippery slope, right,
<v Speaker 1>And then before you know it, you're like, well, we're
<v Speaker 1>still finishing the creamer. I might as well go ahead
<v Speaker 1>and have it. You know what I would do is
<v Speaker 1>if there was something like that calling to me, I
<v Speaker 1>would pour it out at the night at night, because
<v Speaker 1>you know, in the morning when you're feeling like a
<v Speaker 1>might as well it's here. But if it was poured
<v Speaker 1>out the night before, you're not gonna You're not gonna
<v Speaker 1>have it.
<v Speaker 2>I agree.
<v Speaker 1>Just don't get down that slippery slope. Remind yourself of
<v Speaker 1>how great you want to feel, and choose your events wisely,
<v Speaker 1>moving your window as possible. So we're going to have
<v Speaker 1>Christmas Eve, we're going to get my sisters. We're starting
<v Speaker 1>at twelve thirty, so again, it'll probably be one big
<v Speaker 1>meal that day, and it is possible I could be
<v Speaker 1>hungry again later and have a slightly longer window. If
<v Speaker 1>I'm hungry later, I'll eat Thanksgiving. I couldn't do it.
<v Speaker 2>I was stuffed.
<v Speaker 1>But you know, then the next day will be a
<v Speaker 1>longer window. And then on December twenty sixth buddy, I
<v Speaker 1>am right back to having a shorter window.
<v Speaker 2>Yeah, and you know, even with holiday parties. I know
<v Speaker 2>one of my clients was concerned. She's an afternoon window person,
<v Speaker 2>like eleven to four and that's her preferred window. And
<v Speaker 2>she said, I just don't know what to do. We've
<v Speaker 2>got holiday things coming up, We've got a dinner at
<v Speaker 2>five tomorrow, whatever. And I said, just move your window.
<v Speaker 2>Like she literally just said, I never even thought of that.
<v Speaker 1>Yeah.
<v Speaker 2>So those are the kinds of things that when I'm like,
<v Speaker 2>plan when you want your window, r s your window,
<v Speaker 2>put it where you want it. And if you are
<v Speaker 2>an experience faster, you should have absolutely no issue shifting
<v Speaker 2>your window. I mean, may you have some hunger twinges
<v Speaker 2>around the time that you normally eat, absolutely, but you're
<v Speaker 2>not going to be like white knuckling it by delaying
<v Speaker 2>your window for the whole time.
<v Speaker 1>You might white knuckle it for ten minutes. Yeah, and
<v Speaker 1>then it's hunger is not an emergency. It passes. And
<v Speaker 1>here's something important if it doesn't. If you normally open
<v Speaker 1>at eleven and you have your hunger and you push
<v Speaker 1>through it, and then at eleven thirty you're still so hungry,
<v Speaker 1>and at twelve you're still so hungry, and at twelve
<v Speaker 1>thirty you're still so hungry and it never goes away,
<v Speaker 1>then you need to think about are you giving yourself
<v Speaker 1>time to become fat adapted? It might be too long, yep.
<v Speaker 2>Yeah, And you know so the other interesting thing too, is,
<v Speaker 2>even though she's heard us say this before, the reason
<v Speaker 2>she's never thought to move her window is because she
<v Speaker 2>had a fasting goal that she had to meet every
<v Speaker 2>single day. Right. So the minute I said throw that
<v Speaker 2>out the window, just focus on the boundaries of your
<v Speaker 2>eating window, she said, what does that look like? And
<v Speaker 2>I said, it means you have this five houred block
<v Speaker 2>of time. Do you want to use that block of
<v Speaker 2>time from eleven to four? Do you want to use
<v Speaker 2>that block of time from four pm to nine pm.
<v Speaker 2>And she said, what do I do the next day?
<v Speaker 2>I said, you open your window whenever you want that
<v Speaker 2>block of time on that day, right, And this was
<v Speaker 2>like a whole Like her eyes lit up and I
<v Speaker 2>saw the light bulb turn on and she was like,
<v Speaker 2>Oh my gosh. That makes it so much easier.
<v Speaker 1>That is why it is easier to track your window
<v Speaker 1>than worry about how long you've been fasting. Yep, it
<v Speaker 1>all evens out because if she opens later one day,
<v Speaker 1>she's just had a slightly longer fast Yeah.
<v Speaker 2>I had to explain to her, a look, if you
<v Speaker 2>take your two days and you add up your fasting
<v Speaker 2>time on those two days, and you add up your
<v Speaker 2>windows time on that two days, it's gonna end up
<v Speaker 2>being the same regardless if you move the window or
<v Speaker 2>you keep it the same.
<v Speaker 1>Yeah, so the average is the same. Average is the same,
<v Speaker 1>one is longer, one is shorter, It averages in the middle.
<v Speaker 2>Math.
<v Speaker 1>I love it all Right, it's time for our tweak
<v Speaker 1>of the week. You know, I always say tweak it
<v Speaker 1>till it's easy. But the tweak that works for me
<v Speaker 1>might not be the one that works for you. And
<v Speaker 1>that is why it is so helpful to hear how
<v Speaker 1>other intermittent fasters are made, making intermittent fasting work for them.
<v Speaker 1>This is from Angela from eastern Pennsylvania. She said, I'm
<v Speaker 1>hoping my current tweak might reach listeners struggling with consuming
<v Speaker 1>too much sugar in their eating windows. Earlier in the year,
<v Speaker 1>I had realized that I was eating a donut or
<v Speaker 1>a bowl of ice cream or cookies nearly every day
<v Speaker 1>before closing my window. My weight wasn't moving, probably because
<v Speaker 1>of my consistent twenty plus hour daily clean fast and workouts.
<v Speaker 1>But I knew having that much refined sugar wasn't doing
<v Speaker 1>me any favors. So basically, she wasn't vaining, so she
<v Speaker 1>wasn't gaining. She also wasn't losing, so she felt like
<v Speaker 1>what she was doing was helping or not gain, but
<v Speaker 1>she may have wanted to lose, so she said, I
<v Speaker 1>didn't want to quit eating desserts altogether and really denying myself,
<v Speaker 1>so I do this instead. On the weekdays Monday through Friday,
<v Speaker 1>when I want something sweet to close my eating window,
<v Speaker 1>I'll have a sliced apple with cinnamon or three to
<v Speaker 1>four dates with peanut butter. Or one to two squares
<v Speaker 1>of seventy two percent scent dark chocolates, or a cup
<v Speaker 1>of yogurt with berries that satisfies my sweet tooth, and I,
<v Speaker 1>knowing I'm consuming something nutritious, then I immediately brush my
<v Speaker 1>teeth and close my window. On Saturday and Sunday nights,
<v Speaker 1>if I really want it, I enjoy a scoop of
<v Speaker 1>ice cream or that doughnut or a couple of cookies.
<v Speaker 1>I also eat those sweet treats very slowly to savor them,
<v Speaker 1>and then I immediately brush my teeth so I'm not
<v Speaker 1>tempted to eat anymore. I'm simply delaying those extravagant desserts
<v Speaker 1>for Saturdays and Sundays rather than denying them altogether. This
<v Speaker 1>tweak seems to work, and I find myself looking forward
<v Speaker 1>to the weekends. I hope this tweek helps someone else.
<v Speaker 2>Do you know I've recently read something that if you
<v Speaker 2>eat something like that blindfolded, you know, when you take
<v Speaker 2>away one sense, other senses become heightened. Yeah, that the
<v Speaker 2>pleasure of eating it is more intensified. And it made
<v Speaker 2>me think, have you ever heard of those blind full dinners?
<v Speaker 1>Yeah, we had somebody in the community that went to one. Remember, yeah,
<v Speaker 1>uh huh, yeah, yeah. I was like, I'd be like
<v Speaker 1>I would need a bib and a towel. I never
<v Speaker 1>thought about that. That's how my mind works.
<v Speaker 2>Like did they cut up your meat for you?
<v Speaker 1>I don't even know. I'd be like eating with my hands.
<v Speaker 1>I don't know, But then nobody could see, so who cares.
<v Speaker 1>The waiter would be laughing. I would like to work
<v Speaker 1>in one of those restaurants and like laugh at the Sorry,
<v Speaker 1>I don't really want to laugh at people. Sorry, everybody,
<v Speaker 1>that sounded rude. I would laugh at the people.
<v Speaker 2>You know what's funny though, I don't know. Maybe it's
<v Speaker 2>the over fifty thing, like where you have to turn
<v Speaker 2>down the radio to park your car.
<v Speaker 1>Right.
<v Speaker 2>Yeah. I don't like to eat in the dark. Like
<v Speaker 2>our house stays pretty dark. My husband likes, he's like
<v Speaker 2>a vampire. Windows have to be closed, lights off. But
<v Speaker 2>if we're eating, the first thing I do is flip
<v Speaker 2>all the lights on. I do not eat in the dark.
<v Speaker 2>I want to see my.
<v Speaker 1>Fod do not eat in the dark. That's funny.
<v Speaker 2>Oh gosh, all right, Well, we love to leave you
<v Speaker 2>with inspiration our motivational quotes and this week, we have
<v Speaker 2>some inspiration from Michelle, a member of our DDD community,
<v Speaker 2>and we love her, so I do love her. So
<v Speaker 2>she shared this other day and it was too good
<v Speaker 2>not to share with y'all. So Michelle wrote, I love
<v Speaker 2>an acrostic. So here's a little shout out to two
<v Speaker 2>words that keep this wellness journey flowing. And the words
<v Speaker 2>are inspire and community, and she said mainly this DDD community.
<v Speaker 2>So for inspire she has I ignite your inner light.
<v Speaker 2>Let wellness spark from the inside out. In nourish your
<v Speaker 2>whole being, food, movement, sleep and joy all count s.
<v Speaker 2>Surrender the noise. Fasting creates quiet space for clarity, pee
<v Speaker 2>protect your peace. Self care is a boundary, not a luxury.
<v Speaker 2>I invite healing in Your body knows what to do
<v Speaker 2>when you give it time. R rise renewed. Every reset
<v Speaker 2>brings a stronger and balanced side e embody your intentions,
<v Speaker 2>walk toward the life you're creating. And then for community,
<v Speaker 2>she has c come as you are. We honor every
<v Speaker 2>part of the journey, and that is true.
<v Speaker 1>We do. We honor the struggle, don't we and the
<v Speaker 1>success and everything in between. M oh open your heart.
<v Speaker 1>Support grows when we let ourselves be seen. M move together.
<v Speaker 1>Shared goals make the load lighter. The second M is
<v Speaker 1>motivate with kindness. Gentle encouragement goes a long way. You
<v Speaker 1>uplift each other, celebrate wins, and hold space for the
<v Speaker 1>challenging days in nourish connections, Healthy relationships equal healthy living.
<v Speaker 1>I inspire by example. Your consistency becomes someone else's tea.
<v Speaker 1>Trust the process. Progress looks different for everyone. Why you're
<v Speaker 1>never alone. We're walking this path side by side. And
<v Speaker 1>she followed up by saying, I'm here for the health
<v Speaker 1>of it, and I absolutely love that. Michelle is just awesome.
<v Speaker 1>But that is exactly what our community is. She nailed it,
<v Speaker 1>the whole spirit of it, from start to finish.
<v Speaker 2>She absolutely did.
<v Speaker 1>Thank you, Michelle, Thanks so much for listening today. We
<v Speaker 1>would love to have you join us in the Delayed
<v Speaker 1>on Tonight community, where you can interact with both me
<v Speaker 1>and Sherry plus the most supportive bunch of intermittent fasters
<v Speaker 1>you'll find anywhere. Go to jenstevens dot com slash community
<v Speaker 1>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, 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.
<v Speaker 1>This podcast was edited by Resonate Recordings.