Episode 104: IF on Vacation, IF After Other Diets, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast 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 sharing?
<v Speaker 2>I'm doing great. I have exciting news to share.
<v Speaker 1>Oh gosh, I can't wait to hear. What is it.
<v Speaker 2>Think I've already told you my parents' opportunity excited fast
<v Speaker 2>Oh yay, I do remember you told me that, But
<v Speaker 2>I am still excited. So I've now been practicing and
<v Speaker 2>I'm fasting for going on ten years, because I started
<v Speaker 2>after I got married. I got married July fourth of
<v Speaker 2>twenty fifteen, so going on ten years. And I've talked
<v Speaker 2>to them about it. We have dementia. Alzheimer's really strong
<v Speaker 2>in our family. Yeah, So I've talked to them about
<v Speaker 2>brain health and that sort of thing. And my dad's
<v Speaker 2>answer has always been, oh, well, I can't do that
<v Speaker 2>because I can't drink my coffee. It gives me reflux.
<v Speaker 2>I have to have cream in my coffee. No, No,
<v Speaker 2>I don't know, not that he has to have cream
<v Speaker 2>in the coffee. He has to eat with his coffee, Okay,
<v Speaker 2>And so I don't know he you know, his brother
<v Speaker 2>died from dementia about a year and a half ago,
<v Speaker 2>not quite a year and a half ago, his father
<v Speaker 2>died from Alzheimer's, and he saw some article about fasting
<v Speaker 2>and brain health, and for whatever reason, it finally clicked.
<v Speaker 1>Yeah. It's you know that where their kids they don't
<v Speaker 1>want to hear it from us. They have to hear
<v Speaker 1>it from an authority. And if people who are listening
<v Speaker 1>may think of Jena and Shary as an authority, but
<v Speaker 1>Jen's mother does not think of Jen as an authority,
<v Speaker 1>and Sharry's dad does not think of Shery as an authority, right, yep.
<v Speaker 2>So my mom texted me about maybe probably ten days ago,
<v Speaker 2>twelve days ago, and she said, Hey, I think your
<v Speaker 2>dad and I'm gonna try fasting. Can you tell me
<v Speaker 2>how to get started? And I was like, absolutely, I
<v Speaker 2>am at a stoplight, but when I get to where
<v Speaker 2>I'm going, I will text you back. And she was like,
<v Speaker 2>oh no, no, Rush, you don't have to do it today,
<v Speaker 2>just whenever. And I was like, Nope, it's gonna be today.
<v Speaker 2>It's gonna be today, so you can start tomorrow, right,
<v Speaker 2>And so she's texted me a few times with like
<v Speaker 2>this is how I'm feeling. Is that normal? And I've
<v Speaker 2>talked her through it so and a good reminder. I
<v Speaker 2>did not know my mother was on blood pressure medication,
<v Speaker 2>and so what's funny is I had told her like, Okay,
<v Speaker 2>I know dad's on bloodressure medication, and so that's something
<v Speaker 2>you have to watch because he may need a dose
<v Speaker 2>adjustment pretty quickly. We see that. So if he starts
<v Speaker 2>getting dizzy, he needs to keep an eye on his
<v Speaker 2>blood pressure and he's talked to his doctor if his
<v Speaker 2>blood pressure's running low. And she said okay. And so
<v Speaker 2>then she's telling me that she's was having some dizzy
<v Speaker 2>spells and I said, well, I mean if you were
<v Speaker 2>on blood pressure medicine, I would have told you to
<v Speaker 2>take your blood pressure and check it. And she said, well,
<v Speaker 2>I mean I am on a water pill for blood pressure.
<v Speaker 2>I said, well, Mom, then the same advice I gave
<v Speaker 2>you for Dad applies to you. I had no idea
<v Speaker 2>that they had put her on something last summer. Yeah. So, anyways,
<v Speaker 2>but they are the last time I checked, they were
<v Speaker 2>doing great.
<v Speaker 1>I'm so glad.
<v Speaker 2>They'd settled into like at about eleven am to five
<v Speaker 2>pm window, so that they were kind of doing a
<v Speaker 2>late breakfast and then an early dinner.
<v Speaker 1>Sounds great.
<v Speaker 2>Yeah. My mom was really surprised that she's not starving
<v Speaker 2>all day.
<v Speaker 1>Yeah.
<v Speaker 2>So yeah, so yeah, I'm so excited for them. So
<v Speaker 2>now let's celebrate lydia in Telford, England. She said, Hi,
<v Speaker 2>Jen and Sherry, I hope you are well again. I'm
<v Speaker 2>sorry for the long essay, but I've been dying to
<v Speaker 2>write this for some time. I wrote into the podcast
<v Speaker 2>back in November twenty twenty four, and you read out
<v Speaker 2>my why on episode seventy nine, which aired on New
<v Speaker 2>Year's Day of twenty twenty five, And that couldn't have
<v Speaker 2>come at a better time for me to hear, as
<v Speaker 2>we were coming out of the festive period and things
<v Speaker 2>were getting a bit lucy goosey, as Jen would say,
<v Speaker 2>You told me to write in with an update, So
<v Speaker 2>here it is. I'm writing this with a smile on
<v Speaker 2>my face as I have been waiting for the right
<v Speaker 2>time to sit and write my celebration. My journey began
<v Speaker 2>November two, twenty twenty four, and I'm so surprised and
<v Speaker 2>so proud of myself to say that I have fasted
<v Speaker 2>clean every day since then. I quickly settled into a
<v Speaker 2>nineteen to five protocol and found that this was right
<v Speaker 2>for my body and my lifestyle. Not every day has
<v Speaker 2>been great, as some days I've had to open my
<v Speaker 2>window earlier than attended, and I have found that I
<v Speaker 2>I can't do an earlier eating window as it never
<v Speaker 2>closes after five hours, so I do try to keep
<v Speaker 2>to nineteen five to stay in control. Some days, my
<v Speaker 2>food choices have been far from great, and I've had
<v Speaker 2>a binge here and there. Then other days I've been
<v Speaker 2>so busy that I have gone twenty two hours before eating,
<v Speaker 2>and I cannot believe my body has the ability to
<v Speaker 2>do that. But ninety percent of the time it's nineteen
<v Speaker 2>five for me, eating between two pm and seven pm.
<v Speaker 2>On Day one in November twenty twenty four, I weighed
<v Speaker 2>two hundred and thirty five pounds with an unhealthy BMI
<v Speaker 2>of thirty eight. I was a scared thirty one year
<v Speaker 2>old after watching both my mom and dad pass away
<v Speaker 2>in their fifties, and I was worried I was heading
<v Speaker 2>the same way. Writing this now on April twenty eighth,
<v Speaker 2>twenty twenty five, almost coming up to my six month
<v Speaker 2>past adversary. Where did that time go? My most recent
<v Speaker 2>weekly average weight on the twenty sixth of April was
<v Speaker 2>two hundred and nine point four pounds. Yes, I weigh
<v Speaker 2>daily and calculate my weekly average by writing it down
<v Speaker 2>every morning. I cannot believe the daily fluctuations, and now
<v Speaker 2>weighing daily makes so much sense. My first small target
<v Speaker 2>was to get below two hundred and ten pounds, and
<v Speaker 2>here I am with twenty six pounds gone in under
<v Speaker 2>six months. I have gone from being very high in
<v Speaker 2>the orange on the Smart Bmi with a score of
<v Speaker 2>fifty seven out of seventy, to a BMI of thirty four,
<v Speaker 2>just above the yellow and a Smart Bmi score of
<v Speaker 2>fifty out of seventy. Still not great, but it's coming down.
<v Speaker 2>My next small target I want to see is one
<v Speaker 2>hundred and ninety nine point nine pounds, but for the
<v Speaker 2>first time in forever, I am not setting a date.
<v Speaker 2>It will happen when it happens. I have many non
<v Speaker 2>scale victories on top of weight loss. I have more
<v Speaker 2>energy for work. I have more energy after work. My aches,
<v Speaker 2>pains and acid reflex have almost gone. I just get
<v Speaker 2>the odd twinge now and again. I no longer have
<v Speaker 2>the I can't be bothered mentality. I no longer have
<v Speaker 2>to undo my work trousers when I having a three
<v Speaker 2>hour journey to stop them from cutting me in half.
<v Speaker 2>In fact, I have dropped a size in work trousers
<v Speaker 2>and the new size is now getting too big.
<v Speaker 3>Yay.
<v Speaker 2>I have so much more control over food, and I
<v Speaker 2>find it easier to say no, thank you, I'm not
<v Speaker 2>hungry right now. I have not touched a single energy
<v Speaker 2>drink like a monster or red Bull since my very
<v Speaker 2>first fast, as I have not needed one and I
<v Speaker 2>plan to never touch one again. Here in the UK,
<v Speaker 2>the weather is getting warmer and the shorts are coming out.
<v Speaker 2>All of mine are too big. I'm ready to pull
<v Speaker 2>out that old suitcase with my smaller clothes in it.
<v Speaker 2>I am just a bit apprehensive that it may be
<v Speaker 2>too soon and that I will be gutted. But I
<v Speaker 2>have to do something as I cannot walk around with
<v Speaker 2>my shorts around my ankles. Yes, we do not recommend
<v Speaker 2>that we love you, but we can't bail you out
<v Speaker 2>of jail.
<v Speaker 1>Keep your panther on.
<v Speaker 2>But the best non scale victory of all I am
<v Speaker 2>gaining back confidence, clarity, and I am becoming the Lydia
<v Speaker 2>who I was all those years ago. And I am
<v Speaker 2>sure my partner Lou appreciates that the woman she fell
<v Speaker 2>in love with is slowly coming back to life. Of course,
<v Speaker 2>I have off days, who doesn't. I could go on
<v Speaker 2>for hours just telling you how much I feel that
<v Speaker 2>I have changed as a person thanks to Entermint fasting
<v Speaker 2>and especially the clean Fast. I cannot believe how quickly
<v Speaker 2>I was able to take to IF and how much
<v Speaker 2>it has done for not only me, but for my
<v Speaker 2>partner too. Is I can now be a better, stronger
<v Speaker 2>and healthier version of myself to enable us to have
<v Speaker 2>the future we always planned and support her when she
<v Speaker 2>needs me instead of her carrying us both. In September
<v Speaker 2>of this year, we are jetting off to beautiful Cypress
<v Speaker 2>for two weeks of an all inclusive and instead of
<v Speaker 2>dreading falling off a diet plan. I am looking forward
<v Speaker 2>to navigating my way through those two weeks and seeing
<v Speaker 2>how my fasting will look. But I know as soon
<v Speaker 2>as we are home, I will get myself back into
<v Speaker 2>my fasting routine. I'm not expecting to do much fasting
<v Speaker 2>while away, but this is a lifestyle, not a diet,
<v Speaker 2>so I will enjoy our two weeks away and strive
<v Speaker 2>to get right back to it when we return.
<v Speaker 1>Lydia, let's talk about that. I was gonna say, we
<v Speaker 1>do have some advice for lydia there, she said.
<v Speaker 2>Also, I'm still learning what foods are right for me,
<v Speaker 2>what my body does and doesn't need. For example, I
<v Speaker 2>cannot open my window with fruits. I feel my blood
<v Speaker 2>sugars crash after about ten minutes. I have found a
<v Speaker 2>love for sour noaugh bread instead of stodgy white bread
<v Speaker 2>and plain black coffee is my new best friend. I
<v Speaker 2>have tried Greek yogurt with a fruit and a sprinkle
<v Speaker 2>of cinnamon. Where has this been all of my life?
<v Speaker 2>But I'm still trying to suppress the chocoholic in me
<v Speaker 2>who still needs a full sharing bar now and again,
<v Speaker 2>I really am trying to get a handle on that one.
<v Speaker 2>Gin and Sherry, you're both in inspiration jin The research
<v Speaker 2>and commitment you put into providing thousands of individuals with
<v Speaker 2>the tools they need to give themselves a better chance
<v Speaker 2>at life is something I will forever be grateful for. Sherry,
<v Speaker 2>you told me when you read out My Why that
<v Speaker 2>each day I fast fast to give myself the life
<v Speaker 2>that my parents didn't get the chance to live, and
<v Speaker 2>when it gets hard, to fast fast for them, and
<v Speaker 2>I do just that. I hear those words every day now,
<v Speaker 2>and fasting has become so natural. I cannot thank you
<v Speaker 2>enough for saying those words. I told you am my
<v Speaker 2>Why that I will be healthy, I will be happy,
<v Speaker 2>and I will be free. Well now, six months after
<v Speaker 2>writing that, I am slowly becoming all three of those things.
<v Speaker 2>I know I still have a long way to go,
<v Speaker 2>but this is for life, right, and I am in
<v Speaker 2>a much better place now than I was six months
<v Speaker 2>ago or even twelve months ago, and I know I
<v Speaker 2>will be in an even better place six months from now,
<v Speaker 2>and I cannot wait to see what the future has
<v Speaker 2>in store. Thank you again for all that you do.
<v Speaker 2>One day I will see you in the community. I
<v Speaker 2>am listening to this podcast for the third time now
<v Speaker 2>and I'm always learning more and more each time I listen,
<v Speaker 2>and I find that this keeps me going in the
<v Speaker 2>right direction. To you both and to my amazing partner,
<v Speaker 2>I thank you all for simply saving my life as
<v Speaker 2>the dark times now seems so much brighter and sharing
<v Speaker 2>them back though.
<v Speaker 1>That's what Lydia. We love you, and remember the initial
<v Speaker 1>contribute contribute. I kind of can find the word with
<v Speaker 1>the initial contribution from Lydia, and it was it made
<v Speaker 1>us bed very emotional to hear it, and I am
<v Speaker 1>full of joy at hearing how well Lydia is doing.
<v Speaker 1>And I think we both have some vacation advice for
<v Speaker 1>Lydia though. Is that what we're thinking for the two
<v Speaker 1>weeks away? And you're going for two weeks right, and
<v Speaker 1>the longest trip I've been on since becoming an intermittent
<v Speaker 1>faster was last year when I went to Florida with
<v Speaker 1>my friends from college and we were there for a
<v Speaker 1>total of eight nights, and my windows were longer than
<v Speaker 1>they are at home. I still waited till the afternoon
<v Speaker 1>to open, but because of these girls being night owls
<v Speaker 1>and the going out after being on the beach, we
<v Speaker 1>ended up with very late dinners and so my windows
<v Speaker 1>probably were about maybe, you know, eight hours for the
<v Speaker 1>whole time, and I came back feeling overly full and
<v Speaker 1>very draggy, and it took me time I'm to get
<v Speaker 1>back to filling myself. I had to really push through
<v Speaker 1>some hard times. And We're going back on this same
<v Speaker 1>trip this year, and I've already decided I Am not
<v Speaker 1>going to do that again. You know, even me Jen Stevens,
<v Speaker 1>this many years in, I still was a little lucy
<v Speaker 1>goose here than I wanted to be on my vacation
<v Speaker 1>last year based on how I felt. Right, if I'm
<v Speaker 1>only going somewhere for three or four days, that's different.
<v Speaker 1>There's a little latitude there, there's a little more latitude there.
<v Speaker 1>But when I'm going for eight days, that's a long
<v Speaker 1>time and you're going lydia for two weeks. So if
<v Speaker 1>you decide, hey, I'm going to this wonderful all inclusive
<v Speaker 1>and the breakfast there is amazing, and I'm just gonna
<v Speaker 1>stop fausting for these two weeks and I'm going to
<v Speaker 1>eat breakfast, lunch, and Dinnercause if we've already paid for
<v Speaker 1>it's all inclusive, Here's what I fear might happen. I
<v Speaker 1>fear that you'll have a really hard time when you
<v Speaker 1>get back. And why do I fear that because we've
<v Speaker 1>heard it a lot of times. People will go in
<v Speaker 1>a long trip and they plan to still fast, but
<v Speaker 1>then they start not fasting, and then two weeks later
<v Speaker 1>they're back and now they're like not fasting at all,
<v Speaker 1>and they can't get back on it, and like a
<v Speaker 1>month will go by and they're still not fasting. So
<v Speaker 1>that's the reason that we're giving you this advice is
<v Speaker 1>just based on our personal experience, but also what we've
<v Speaker 1>seen a lot of people do. And I know there's
<v Speaker 1>a challenge when you're there and it's all inclusive and
<v Speaker 1>you've already paid for the breakfast and the breakfast is amazing.
<v Speaker 1>My advice is to have it one time or two
<v Speaker 1>times during the two weeks, and aim for six to
<v Speaker 1>eight hours every day. As you start to go several
<v Speaker 1>days in, you're gonna start to feel overly full. And
<v Speaker 1>that's when you're like, okay today, I'm just gonna wait
<v Speaker 1>until dinner. I'm just gonna fast until dinner and just
<v Speaker 1>have that one beautiful meal. But you will feel so
<v Speaker 1>much better on the trip physically, right, And then you'll
<v Speaker 1>come back and you will not have to have, you know,
<v Speaker 1>four days of readapting and feeling yucky for four days,
<v Speaker 1>and you won't have that accident possibility of not getting
<v Speaker 1>back to it. Why did you want to add to
<v Speaker 1>that show?
<v Speaker 2>Well, I mean, and she says, I'll strive to get
<v Speaker 2>right back into return right, And that is everybody's They
<v Speaker 2>all say they're going to yeah, but all too often
<v Speaker 2>it's hard. It's hard. When you come back, it's going
<v Speaker 2>to be like you're a new faster again.
<v Speaker 1>The good things. It won't take twenty eight days, it
<v Speaker 1>won't take twenty eight days, but you're still gonna feel hard.
<v Speaker 1>It's still going to feel really hard.
<v Speaker 2>Yeah, if you stop fasting for two weeks, I would
<v Speaker 2>guess it would take probably close to a week to
<v Speaker 2>feel your body start to shift back into fat burning.
<v Speaker 2>So that is a week after eating freely for two weeks,
<v Speaker 2>where now you're going to have to push through that
<v Speaker 2>hard and you know, keep that window shortened and check
<v Speaker 2>and you're gonna feel that energy slump. And we're already
<v Speaker 2>you know, we already have an energy slump after vacation
<v Speaker 2>half the time anyways, right, we've been traveling, we've been
<v Speaker 2>keeping irregular hours, we've been eating more food normal, we've
<v Speaker 2>been laying around. It is hard to get back to it.
<v Speaker 2>And if you're really determined that you're going to do that,
<v Speaker 2>you know, maybe you can. People do. But I think
<v Speaker 2>when you look back on your vacation, you're not going
<v Speaker 2>to think back of all the food that you ate
<v Speaker 2>on that vacation, right right, because we have food every day.
<v Speaker 2>Food is food, and yes there's more delicious food than others,
<v Speaker 2>and eating can be an experience. But that's what I
<v Speaker 2>would like you to focus on when you're there fast
<v Speaker 2>until there's window worthy food where eating can be an
<v Speaker 2>experience that you do remember, like, oh, remember that really great,
<v Speaker 2>you know dinner we had at that restaurant on the
<v Speaker 2>resort rather than remember that trip and then you were
<v Speaker 2>so tired and lethargic from eating all day that you
<v Speaker 2>didn't get to really enjoy and explore and you know,
<v Speaker 2>have a great time because you're in an energy slump
<v Speaker 2>and you're sleepy and you need a nap in the afternoon.
<v Speaker 2>So we can fully experience vacation and have a joyful,
<v Speaker 2>fun and delicious vacation while eating in a window. It
<v Speaker 2>can be done, YEA, And I would.
<v Speaker 1>Have eight days of eight hour windows.
<v Speaker 2>I would encourage yeah, to really think about that and
<v Speaker 2>kind of plan for that in your head and prepare
<v Speaker 2>yourself for that.
<v Speaker 1>And just because you've paid for the all inclusive, doesn't
<v Speaker 1>mean you have to eat every meal that they give you.
<v Speaker 1>I proms. I've been on cruises. I used to do that,
<v Speaker 1>and on a cruise I would eat breakfast, lunch, and
<v Speaker 1>dinner every day because it was part of the cruise experience.
<v Speaker 1>And the last cruise I went on in twenty fourteen
<v Speaker 1>before I was an intermittent faster, I felt so terrible
<v Speaker 1>when I got off that ship physically right overly stuff
<v Speaker 1>I had eaten breakfast, lunch, and dinner every day. I
<v Speaker 1>felt awful. Physically.
<v Speaker 2>I mean, could you do breakfast, lunch, and dinner at
<v Speaker 2>eight hours? If you ate at nine and you had
<v Speaker 2>an early dinner and closed by five, you could maybe
<v Speaker 2>make that happen. But I don't think you're going to
<v Speaker 2>enjoy the food as much because you're not going to
<v Speaker 2>be hungry for it, and you're just going to be
<v Speaker 2>putting food on top of food. So I mean again, really,
<v Speaker 2>just look at your food choices and choose window worthy
<v Speaker 2>foods and wake up every morning with the intention of
<v Speaker 2>clean fasting until there's something really delicious that you want
<v Speaker 2>to break your fast wart. And we're telling you this
<v Speaker 2>because we want to see you succeed exactly, because we
<v Speaker 2>want to save your vacation joy.
<v Speaker 1>Yeah, when I get back from my trip to Florida
<v Speaker 1>this year, I'll make sure to try to remember to
<v Speaker 1>talk about it in the comparison of the two, because,
<v Speaker 1>like I said, I haven't been on a trip that
<v Speaker 1>long really the whole time I've been an intermittent faster.
<v Speaker 1>There's very long trip, but I was like ooh by
<v Speaker 1>the end. Anyway, All right now, we have a question
<v Speaker 1>from a listener. This question is from Julie from Troy,
<v Speaker 1>Hi ladies, I just wanted to share a story with
<v Speaker 1>you both. I recently saw a cousin I've not seen
<v Speaker 1>in a long time. We both have lost weight, me
<v Speaker 1>through intermittent fasting, and she follows weight Watchers. I know
<v Speaker 1>I have lost twenty five percent of my body weight,
<v Speaker 1>and I would say that she has two. She looks great,
<v Speaker 1>but in talking with her about how she is feeling
<v Speaker 1>about her weight, she expressed some concerns. These concerns are
<v Speaker 1>completely reasonable because of the nature of the program she's following.
<v Speaker 1>I have, like so many others, lost weight through programs
<v Speaker 1>such as WeightWatchers multiple times. Losing didn't used to be
<v Speaker 1>my biggest problem keeping it off was I could never
<v Speaker 1>do the deprivation of certain foods along with weighing and
<v Speaker 1>counting points in measuring food. She is so afraid of
<v Speaker 1>the dreaded plateau. She has hit a plateau recently and
<v Speaker 1>wants a jumpstart. I listened and commiserated, and then I
<v Speaker 1>told her how intermittent fastening works. I explained that when
<v Speaker 1>I hit a plateau, I feel differently. I understand that
<v Speaker 1>my body is taking care of itself, and I trust
<v Speaker 1>the process. I explained how I am in it for life,
<v Speaker 1>and it's okay if this is my end weight, because
<v Speaker 1>I'm trying to get healthy, not reach a certain random
<v Speaker 1>number on the scale. I told her how my diabetes
<v Speaker 1>is gone and how my doctor recently cut my statins
<v Speaker 1>in half. I told her that I can eat all
<v Speaker 1>the f foods and have control of my eating. That
<v Speaker 1>this is so much bigger than a number on the scale.
<v Speaker 1>She called me a few days later to ask for
<v Speaker 1>more information. I gave her links to your book Delayed
<v Speaker 1>on Deny, the second edition and your podcasts. I explained
<v Speaker 1>that the group support is huge and that she hopefully
<v Speaker 1>will join our team. She just kept saying that even
<v Speaker 1>if she did start intermittent fasting, she needed to count
<v Speaker 1>points to feel safe. That she just couldn't let go
<v Speaker 1>of the system that she was using to help her
<v Speaker 1>lose over this past year. I told her I understood
<v Speaker 1>her hesitation and trepidation. I just asked her to take
<v Speaker 1>a good listen to the podcasts, and read the book.
<v Speaker 1>We discussed clean fasting protocols, and she's going to give
<v Speaker 1>it a try. I'm hopeful that her body does not
<v Speaker 1>have an initial gain of weight because she will be
<v Speaker 1>eating more calories what do ladies think? How can I
<v Speaker 1>support her as she bravely sets one program aside and
<v Speaker 1>takes on intermittent fasting as a long term way of life.
<v Speaker 1>She desperately wants to be able to enjoy eating again
<v Speaker 1>and leave behind all the stress that comes with counting
<v Speaker 1>and measuring and tracking and stressing over food. Thanks in advance.
<v Speaker 2>Well, I can relate to this all too well, because
<v Speaker 2>I was a long term points counter, And what I
<v Speaker 2>can tell you is that it worked for me until
<v Speaker 2>it didn't work for me. Because it is eight low
<v Speaker 2>calorie restrictive diets, and so when you hit a plateau,
<v Speaker 2>the only thing you can do is restrict more or
<v Speaker 2>start exercising like crazy. And I've done it all. I
<v Speaker 2>used to walk anywhere from eight to fifteen miles a day.
<v Speaker 2>I bicycled everywhere, I walked everywhere. I worked out at
<v Speaker 2>the gym, I worked out at home. I probably was
<v Speaker 2>working out four or five day hours a day. I
<v Speaker 2>am tired just hearing about all that sharing. And it's
<v Speaker 2>because my body had adapted to what I was doing,
<v Speaker 2>and I just kept having to push it to lose weight.
<v Speaker 2>When I switched to internet and fasting, something that I
<v Speaker 2>had to do was just be all in. I said,
<v Speaker 2>you know, I've been doing this and it's not working.
<v Speaker 2>At one point, I was counting points and calories and macros.
<v Speaker 2>I was trying everything to get my weight to shift,
<v Speaker 2>and it took intermittent fasting to make that happen. I
<v Speaker 2>just said, I'm going to this is it. I believed
<v Speaker 2>in the science of it. I understood how when we
<v Speaker 2>fast clean, we get into fat burning and our bodies
<v Speaker 2>burning fat for energy, so we don't have to be
<v Speaker 2>in a giant deficit food wise. To get our body
<v Speaker 2>to burn fat. We just have to fast clean. And
<v Speaker 2>so I said, okay, that's it. I'm giving up counting
<v Speaker 2>anything other than time. And it was a leap of faith.
<v Speaker 2>And I believe if she really really wants to leave
<v Speaker 2>the stress of counting and measuring and tracking and all
<v Speaker 2>of that behind, I get that counting points feels like control,
<v Speaker 2>and it makes you feel like you're in control. But
<v Speaker 2>it's not control, it's controlled chaos. I mean, your body
<v Speaker 2>is going to stop responding to this. This is why
<v Speaker 2>people do weight watchers. They gain the weight, they start binging,
<v Speaker 2>they're hungry, their bodies prompting them to eat they're eating,
<v Speaker 2>they think they're failing. They're not failing. Their body just
<v Speaker 2>eats food to eat. Now, I understand that there's lots
<v Speaker 2>of free foods on weight Watchers, So if she absolutely
<v Speaker 2>feels like she needs to count points, this is what
<v Speaker 2>I would suggest. Eat to satiety in your window. No
<v Speaker 2>matter what your points say. There are so many free foods.
<v Speaker 2>If you are out of points and you are still hungry,
<v Speaker 2>you need to go to that free foods list and
<v Speaker 2>you need to eat them all until you're satisfied. And
<v Speaker 2>you know the good thing about that is your free
<v Speaker 2>point foods are really healthy foods, fruits, vegetables, lean proteins,
<v Speaker 2>so or they used to be. I don't know. The
<v Speaker 2>program has changed so many times, but I do know
<v Speaker 2>that they are very healthy fea foods that are hard
<v Speaker 2>to overeat, or they wouldn't be free point foods. So
<v Speaker 2>I would tell her to give it a shot, give
<v Speaker 2>it a fair chance. From somebody who's coming from a
<v Speaker 2>diet like that to unrestricted eating in an eating window,
<v Speaker 2>they may not see weight loss promptly at first. I
<v Speaker 2>actually gained eight pounds when I started passing, but I
<v Speaker 2>had committed to it that I said this is it.
<v Speaker 2>This is what I'm doing. I've tried everything else, nothing's working.
<v Speaker 2>This is it, this is my whatever that golden answer is,
<v Speaker 2>and that's it. I just jumped in. I did it,
<v Speaker 2>and within five months I had dropped thirty five pounds.
<v Speaker 2>So it's possible you can leave that kind of that
<v Speaker 2>way of life behind. It just takes trust and faith.
<v Speaker 2>And when you've been dieting your whole life, you don't
<v Speaker 2>have trust and faith in your body. But I have
<v Speaker 2>helps restore that. Yeah, that's so true. All right, So
<v Speaker 2>we have a question from Susan and Tennessee. She said,
<v Speaker 2>I'm fifty eight five zero. On March twenty ninth was
<v Speaker 2>my four year fastniversary. I was around two hundred pounds
<v Speaker 2>for twenty five years. Before that, I was holding around
<v Speaker 2>one sixty to one seventy. After having kids in high school,
<v Speaker 2>I weigh one hundred and thirty. Of course, I've tried everything.
<v Speaker 2>I even took Centerman for twenty years from nineteen ninety
<v Speaker 2>five to twenty fifteen, and I still weighed around one
<v Speaker 2>hundred and seventy pounds. I now weigh one hundred and
<v Speaker 2>forty Yay, of course I feel I need to drop
<v Speaker 2>another fifteen to twenty pounds to feel beautiful. I think
<v Speaker 2>after getting to one hundred and forty in late twenty
<v Speaker 2>twenty three, I gained twenty pounds in the first half
<v Speaker 2>of twenty twenty four because I was so proud of
<v Speaker 2>my new body that I let my sugar addiction get
<v Speaker 2>out of control. My body craved sugar. I was stopping
<v Speaker 2>on the way to work. I am a three p
<v Speaker 2>to eleven p nurse to buy two, not just one,
<v Speaker 2>convenience store ice cream, popsicles or donuts. So at one
<v Speaker 2>hundred and sixty pounds again. I started at GLP two
<v Speaker 2>last summer in August of twenty twenty four, and even
<v Speaker 2>with that and clean fasting in a four to five
<v Speaker 2>hour window, it has been hell to get back to
<v Speaker 2>one hundred and forty pounds. I get my steps in
<v Speaker 2>around forty six miles a day, and I've been doing
<v Speaker 2>that the whole four years of this journey. I take
<v Speaker 2>no other meds other than the weight loss meds, and
<v Speaker 2>I'm in great cardiac shape. I've counted my calories the
<v Speaker 2>last couple of weeks, and I know that I eat
<v Speaker 2>seventeen hundred to twenty four hundred calories each day of
<v Speaker 2>whole foods cooked at home, meat, eggs, potatoes, vegetables. Sugar
<v Speaker 2>is like a drug to me, so I stay away
<v Speaker 2>from it, especially simple sugar recipes. I love to cook
<v Speaker 2>and bake, but delaying the baking since the cost of
<v Speaker 2>this medication is so high, I don't want to waste it,
<v Speaker 2>but I don't think I cannot eat on it. It helps,
<v Speaker 2>but it's not totally suppressing my appetite. Question is how
<v Speaker 2>can I maintain this weight and lose a little more
<v Speaker 2>without taking this medication the rest of my life. The
<v Speaker 2>reality is that millions of us are now on it
<v Speaker 2>and we need off. But the fear of regain is real.
<v Speaker 2>Is adf the her?
<v Speaker 1>Yes? And I have more to say obviously than that.
<v Speaker 1>But Sherry, what's GLP two versus GLP one?
<v Speaker 2>If I'm remembering right? I hate to speak out of turn.
<v Speaker 2>It's the one that has two different medications in it,
<v Speaker 2>so it's got your GLP in it plus another peptide
<v Speaker 2>in it. I believe, Okay, I think it's you know,
<v Speaker 2>you had your first line of drugs that came out
<v Speaker 2>and then likeepetide is like the second line of drugs
<v Speaker 2>I'm pretty sure that's what the GLP twos are.
<v Speaker 1>Okay, Well, Susan, let's dig in just a bit. And
<v Speaker 1>it sounds to me you've got a very, very long
<v Speaker 1>history of localorie dieting.
<v Speaker 2>You know, she said g LP two.
<v Speaker 1>You think it's JLP one.
<v Speaker 2>I don't. I think she's on a GLP one. Yeah,
<v Speaker 2>I think she's confused. She's on that second line that
<v Speaker 2>has the other compound in it. But yeah, GLP two's
<v Speaker 2>are to treat a medical condition called shortbow syndrome. Okay,
<v Speaker 2>So yeah, I think she's on on IGLP one.
<v Speaker 1>Okay. So, Susan, if you took fennermine for twenty years
<v Speaker 1>and couldn't get below one seventy and here you are
<v Speaker 1>with the GLP that you're taking, whatever one that might be,
<v Speaker 1>and even with the GLP, you're eating seventeen hundred to
<v Speaker 1>twenty four hundred calories a day. And you know, I'm
<v Speaker 1>not all about counting calories. I talk about this in
<v Speaker 1>Fast Feast Repeat, about the flaws with calorie counting. There's
<v Speaker 1>like a long run in Fast Feast Repeat where I
<v Speaker 1>say something like, even though we don't count calories, that
<v Speaker 1>doesn't mean that calories don't count even with intermittent fasting.
<v Speaker 1>Like for example, I'm just gonna say twenty four hundred calories.
<v Speaker 1>I'm gonna say some hypothetical numbers because I really don't
<v Speaker 1>want you to get caught up in the calorie numbers again,
<v Speaker 1>like I said, because we've talked about this before, like
<v Speaker 1>Shery mentioned in the last episode, the research on almonds
<v Speaker 1>and the almonds should have this many calories, but our
<v Speaker 1>bodies really only use this many. So it's all, you know,
<v Speaker 1>kind of here or there when it comes to the
<v Speaker 1>calorie count that our body can actually use. But let's
<v Speaker 1>just give a hypothetical of let's say you needed two
<v Speaker 1>thousand calories to maintain your weight, but every day you're
<v Speaker 1>eating twenty four hundred calories in an eaty window, you're
<v Speaker 1>gonna gain weight because you're eating more food than your
<v Speaker 1>body needs, and when you eat more, your body stores it.
<v Speaker 1>That is true. So even though calories in calories out
<v Speaker 1>is a flawed premise for multiple reasons. Number one, we
<v Speaker 1>cannot accurately count calories in for multiple reasons, and we
<v Speaker 1>cannot control calories out for multiple reasons. Like when Sherry
<v Speaker 1>said she was exercising five hours a day and still
<v Speaker 1>not losing weight. She was trying so hard to put
<v Speaker 1>fewer calories in and more calories out, but her body
<v Speaker 1>was fighting back. So, even though it does matter you
<v Speaker 1>know how much you're eating, we still don't want you
<v Speaker 1>to count the calories and feel like you have to
<v Speaker 1>do that. But you do need to eat probably less
<v Speaker 1>than twenty four hundred calories every single day to have
<v Speaker 1>a reason to tap into your fat stores. Did I
<v Speaker 1>explain that, well, I'll shure, yes, yes, go around in circles.
<v Speaker 1>But you can eat too much even in a four
<v Speaker 1>to five hour window.
<v Speaker 2>As to say I want to just tap in and
<v Speaker 2>just say like at one point, maybe you could eat
<v Speaker 2>that much right before you started dieting, before you started
<v Speaker 2>calorie restriction. But your body, your body is smart and
<v Speaker 2>it's going to downregulate your metabolism to match what you're
<v Speaker 2>providing it. It's not going to routinely expend more energy
<v Speaker 2>than your routinely providing it, and so it may have
<v Speaker 2>downregulated your metabolic rate to where maybe fourteen hundred calories
<v Speaker 2>today is your baseline right rate, rather than seventeen hundred
<v Speaker 2>to twenty four hundred calories.
<v Speaker 1>Yeah, and that's what they found from the Biggest Loser
<v Speaker 1>study that was done. You know, we all remember the
<v Speaker 1>show The Biggest Loser. It was eat less move more
<v Speaker 1>on steroids. They lost a time, not literally steroids, but
<v Speaker 1>you know what I mean. They were not taking steroids
<v Speaker 1>far as I know, but they were like eat less
<v Speaker 1>move more, big time, and they lost, you know, tremendous
<v Speaker 1>amounts of weight. And then they studied them years later
<v Speaker 1>and found that their metabolic rate had slowed to be
<v Speaker 1>five hundred calories per day lower than their new weight
<v Speaker 1>would have predicted. That was the metabolic slow down that
<v Speaker 1>comes from extreme eat less move more. They also found
<v Speaker 1>that during the Minnesota starvation experiment, our bodies slowed down.
<v Speaker 1>And with all of those years of Phentermine, all of
<v Speaker 1>the low calorie dieting, the GLP and everything that you've done,
<v Speaker 1>I would be shocked if your metabolism is not slow
<v Speaker 1>at this point. And what is the answer to a
<v Speaker 1>slowed metabolism, Well, you can completely stop doing any kind
<v Speaker 1>of dieting at all and just eat and you're going
<v Speaker 1>to get a ton of weight. That's what I did
<v Speaker 1>all those years before intermitten fasting. When I gave up
<v Speaker 1>and just ate whatever and got to two hundred and
<v Speaker 1>ten pounds. I'm pretty sure when I started intermittent fasting
<v Speaker 1>in twenty fourteen that I had rubbed up by metabolism
<v Speaker 1>through all of that eating. But I had been doing
<v Speaker 1>the finner mean for years prior to that, and then
<v Speaker 1>I quit doing it and gained a ton of weight
<v Speaker 1>because I quit trying. So what's the answer If you
<v Speaker 1>don't want to go through that big weight regain, that
<v Speaker 1>is where ADF comes in. I do think that ADF
<v Speaker 1>is the answer, and that is where the five hundred
<v Speaker 1>calorie down day. I mean, your body has not slowed
<v Speaker 1>its metabolism to be as down as five hundred, so
<v Speaker 1>you will lose fat on the down day, and then
<v Speaker 1>the upday is where the metabolic boost comes in. And
<v Speaker 1>that is where you need to I would say for
<v Speaker 1>you three meals within twelve hours. It's what you need
<v Speaker 1>to have. And that's where the twenty four hundred calories
<v Speaker 1>might be more appropriate. Because we're trying to boost our
<v Speaker 1>metabolic rate. You want to slightly overeat. So obviously we've
<v Speaker 1>said before you know calorie counting. There's flaws in both
<v Speaker 1>the calories in and calories outside of it. But even
<v Speaker 1>if you ate very very well on your upday and
<v Speaker 1>you add it up, your update calories and your down
<v Speaker 1>day calories then divided by two, probably should be in
<v Speaker 1>a slight deaf overall. But the key is, rather than
<v Speaker 1>just eating the same number of calories every single day,
<v Speaker 1>you vary it. That's what ADF is great for. Down
<v Speaker 1>day is your fat burning day. Your body can't help
<v Speaker 1>but burn some fat because you're not putting enough in.
<v Speaker 1>And the upday is the metabolic boost, and we're not
<v Speaker 1>trying to lose weight on the update. We're trying to
<v Speaker 1>boost our metabolism. You're alternating that day after day, and
<v Speaker 1>that is what keeps your body from having that metabolic
<v Speaker 1>slow down and it actually boosts your metallism. Now, you
<v Speaker 1>might find at first you gain a little weight from
<v Speaker 1>the up days for the first month, the first two
<v Speaker 1>months because your body has been on low calorie dieting
<v Speaker 1>for so long, so you'll need to give your body
<v Speaker 1>time for that metabolism to rev back up. You could
<v Speaker 1>even consider using your basil body temperature to see what
<v Speaker 1>your metabolism is doing. If your metabolism is slow, your
<v Speaker 1>basil body temperature is probably pretty low, and as you
<v Speaker 1>have the up days, you could see your temperature going
<v Speaker 1>up and you'll be like, all right, my body's reving up.
<v Speaker 1>That'll be a good sign. My body temperture used to
<v Speaker 1>be so low, Shery, after all those years of diet pills.
<v Speaker 1>I would take my temperature. It was very low. That
<v Speaker 1>was when I became convinced I was actually hype thyroid.
<v Speaker 1>Because I was doing the reading about that and my
<v Speaker 1>body temperature was so low. I thought that was the problem,
<v Speaker 1>and it turns out I think it was just my metabolism. Now,
<v Speaker 1>after I eat dinner, sometimes i'll feel hot. I'll take
<v Speaker 1>my temperature, or my temperature is ninety nine after eating
<v Speaker 1>because my body's cranking up.
<v Speaker 2>The burning hot.
<v Speaker 1>Yeah, I'm burning hot. So I burn hot after I
<v Speaker 1>eat now because my body is cranking things up. So
<v Speaker 1>do you have anything you'd like to add?
<v Speaker 2>Yeah, I just have another suggestion that's different from fasting,
<v Speaker 2>and that is in your exercise, you say you get
<v Speaker 2>your steps in and you're walking forward to six miles
<v Speaker 2>a day. I don't know if this is just routine
<v Speaker 2>daily life or if you're actually going out and doing
<v Speaker 2>activity on top of daily life. But if you're a
<v Speaker 2>person who just goes and you walk, say two miles
<v Speaker 2>a day on top of your normal walking, your body
<v Speaker 2>does adapt to that. Whatever you do activity wise, day
<v Speaker 2>in and day out, your body will adapt to that.
<v Speaker 2>So if I was you, I would start switching up
<v Speaker 2>your activity. This is a great time to introduce some
<v Speaker 2>weight training, because weight training is really good for boosting
<v Speaker 2>your metabolic rate, and by adding muscle mass, you're going
<v Speaker 2>to increase your metabolic rate. So this would be a
<v Speaker 2>really good time to like switch up your activity, get
<v Speaker 2>some strength training in, really focus on building muscle. That's
<v Speaker 2>gonna help your furnace burn hotter, and that can help
<v Speaker 2>you with weight loss as well. So maybe like throw
<v Speaker 2>that out there. Walk on your down day and weight day.
<v Speaker 1>Train on your upday.
<v Speaker 2>Yeah. I think that's a perfect solution.
<v Speaker 1>So now it's time for our segment called what's your Why.
<v Speaker 1>Most of us have weight loss in mind, and that
<v Speaker 1>is a great reason to begin intermittent fasting, but there
<v Speaker 1>is so much more to what intermittent fasting can do
<v Speaker 1>for us yond weight loss. And if you have a
<v Speaker 1>why statement that is deeper than weight loss alone, I
<v Speaker 1>genuinely believe you're going to find long term success because
<v Speaker 1>you view intermittent fasting as a healthy lifestyle. There are
<v Speaker 1>a million ways you could lose weight, right, but intermittent
<v Speaker 1>fasting is our healthy lifestyle.
<v Speaker 2>So this week we have a wife from kat in
<v Speaker 2>New Zealand. She wrote, my fasting has become more loosey
<v Speaker 2>goosey in the last month, and I really wasn't motivated
<v Speaker 2>to address it. This week it has finally become clear
<v Speaker 2>that I am no longer fat adapted. I attended a
<v Speaker 2>park run on Saturday, and I felt so much more
<v Speaker 2>sluggish than the previous one a month earlier. This morning
<v Speaker 2>I ran to the gym about a mile and I
<v Speaker 2>just felt gross. So back to the twenty eight day
<v Speaker 2>fast start and my new why So I don't have
<v Speaker 2>to take time in my schedule deep breakfast and I
<v Speaker 2>can just get up and run.
<v Speaker 1>There you go.
<v Speaker 2>It's a good wife.
<v Speaker 1>I love it.
<v Speaker 2>Okay, So we have a question from Melanie. Melanie wrote, Hella, Ladies,
<v Speaker 2>I've just been listening to podcasts ninety eight and the
<v Speaker 2>discussion about the lady with the irregular periods. The advice
<v Speaker 2>for her was to shorten the eating window on the updates.
<v Speaker 2>This confused me. Slightly, because I thought the feast followed
<v Speaker 2>a fast and had to be a fair minimum of
<v Speaker 2>eight hours. I have been intermittent fasting for a few
<v Speaker 2>years on and off. Now thanks to Jin, it's the
<v Speaker 2>only thing that has ever worked for me, albeit slowly.
<v Speaker 2>I have fasted consistently since January of this year. But
<v Speaker 2>I think I have significant insulin resistance. I gained weight
<v Speaker 2>very easily, and since menopause it's harder still. I currently
<v Speaker 2>weigh two hundred and twenty five pounds. I am five six,
<v Speaker 2>aged fifty four and through menopause. Can I find just
<v Speaker 2>a second?
<v Speaker 1>Yes?
<v Speaker 3>Do you remember us telling Phillis Well for shorter update.
<v Speaker 3>I don't remember that at all. I don't think it
<v Speaker 3>was an up day at all. I was actually going
<v Speaker 3>to go back and pull the prep for it. I
<v Speaker 3>believe this was a person who was having six to
<v Speaker 3>eight hour windows on a daily basis, and so we're
<v Speaker 3>not getting the benefit of shifting into fat burning. And
<v Speaker 3>we discussed the fact that it was more like a
<v Speaker 3>low calorie diet for her. Yeah, and so we told
<v Speaker 3>her to actually shorten her daily eating window.
<v Speaker 2>She was dying in our mainfest.
<v Speaker 1>I was like, that doesn't sound like advice we would
<v Speaker 1>ever have given. So I don't know correct, Okay, So Melanie,
<v Speaker 1>I don't think we would ever tell someone to shorten
<v Speaker 1>an upday eating period. Eight to twelve hours is the
<v Speaker 1>minimum for an update, and we will never tell you otherwise.
<v Speaker 1>We will never tell you to be shorter. Eight is
<v Speaker 1>actually kind of short for an upday. So good. I'm
<v Speaker 1>glad that you.
<v Speaker 2>I did have a little recollection of it, and I
<v Speaker 2>was going to try to go back while you were talking.
<v Speaker 1>And I had to know that book because I could
<v Speaker 1>not even formulate an answer with that. QUI.
<v Speaker 2>Yeah, because you and I both had the recommendation that
<v Speaker 2>she just needed to become fat adapted and get into
<v Speaker 2>her fat burning. But it was a daily eating window.
<v Speaker 2>It was a daily eating when on my ADF. Okay, yeah,
<v Speaker 2>if I remember right, maybe she at some point had
<v Speaker 2>maybe done ADF or something but had stopped and it
<v Speaker 2>was coming back to fasting.
<v Speaker 1>Okay.
<v Speaker 2>So she said, I find weight loss very hard, and
<v Speaker 2>I've been over weight for a long time. I have
<v Speaker 2>lost three stones gradually over a three year period, and
<v Speaker 2>I would like to lose five more as a minimum.
<v Speaker 2>I have been experimenting with different protocols, and six hours
<v Speaker 2>appears to enable me to eat freely and not gain weight,
<v Speaker 2>but also not lose. I've been trying to do an
<v Speaker 2>ADF protocol to try and address some of my insulin
<v Speaker 2>resistance with full fast days twice a week weekends on
<v Speaker 2>my family time, and all bets are off. I do
<v Speaker 2>try and maintain a six hour window, but I'm now
<v Speaker 2>thinking that i should shorten my window on my eating days,
<v Speaker 2>and I'm delighted to hear that it would be okay,
<v Speaker 2>because I have absolute paranoia about reducing my metabolism. Recently,
<v Speaker 2>I've also tried to concentrate on reducing the amount of
<v Speaker 2>added sugar in my diet, with the exception of alcohol
<v Speaker 2>in the weekends when I will have two or three
<v Speaker 2>glasses of red wine. I do think that is having
<v Speaker 2>some impact. Any advice you give me would be really welcome,
<v Speaker 2>because it's been a slog. Thank you, okay.
<v Speaker 1>So I'm so glad that you're asking, because it does
<v Speaker 1>sound like there's some confusion. You absolutely don't want a
<v Speaker 1>six hour upday window. Absolutely not. And I've got some
<v Speaker 1>homework for you, and that is get a copy of
<v Speaker 1>the second edition of Delayed on tonight, and I want
<v Speaker 1>you to read the ADF chapter because that is the
<v Speaker 1>very best explanation of ADF. And you know, when you're
<v Speaker 1>listening to the podcast, you might be doing something else,
<v Speaker 1>driving your car, something around the house while you're listening.
<v Speaker 1>You could miss some details. Because it sounds like there
<v Speaker 1>are some details missed in that episode with the up day.
<v Speaker 2>So yeah, and I just reviewed it. She is doing
<v Speaker 2>a daily eating window of six hours. She did mention
<v Speaker 2>that she does a down day Friday and an up
<v Speaker 2>day on Saturdays.
<v Speaker 1>There see, I thought, but when she shined out, yes,
<v Speaker 1>I should shorten my window on my eating day. See
<v Speaker 1>that sounded like an upday when she said, because I
<v Speaker 1>think the upday is what you would call an eating day.
<v Speaker 1>We do not want you to shorten your window on
<v Speaker 1>your upday.
<v Speaker 2>Correct.
<v Speaker 1>So here, let's just talk. Let's take a minute for
<v Speaker 1>the terminology down day, up day and what should the
<v Speaker 1>other days be? All right? When you have a down day,
<v Speaker 1>it can either be and again there's no substitute. I
<v Speaker 1>want you to get a copy of the second edition
<v Speaker 1>of Delay Don't deny and read that chapter. Hearing reading
<v Speaker 1>or two different things. It doesn't always stick when you're
<v Speaker 1>just hearing it, okay, sometimes you have to read it
<v Speaker 1>with your eyes. So five hundred calories on the down
<v Speaker 1>day or a full fast on your down day. Then
<v Speaker 1>the next day you wake up and it's your up day,
<v Speaker 1>and it must be eight to twelve hours. And you
<v Speaker 1>said you're worried about your metabolism, then I would err
<v Speaker 1>on the side of twelve. A twelve hour upday with
<v Speaker 1>three meals. So you have your down day. We were
<v Speaker 1>just talking about that in the previous question. You got
<v Speaker 1>your down day, then you've got your up day, and
<v Speaker 1>it needs to be sufficiently up for the metabolic boost.
<v Speaker 1>Now you said that you've been having two full fast days,
<v Speaker 1>so each of those full fast days should be followed
<v Speaker 1>by a full up day. And like I said, I
<v Speaker 1>recommend twelve hours for you for your upday and then
<v Speaker 1>the other days. That's three other days that are left
<v Speaker 1>in your week. So you have down up and then
<v Speaker 1>maybe have an eating window day and then down up,
<v Speaker 1>and then maybe an eating window day and another eating
<v Speaker 1>window day. I think that would be seven days. The
<v Speaker 1>eating window days, I would try to stick to five
<v Speaker 1>ye try to stick to a five hour window on
<v Speaker 1>the eating window days. So the down day is either
<v Speaker 1>the five hundred calories in a very short period of
<v Speaker 1>time or the full fast. Your up day is eight
<v Speaker 1>to twelve hours, but I think twelve is better for you.
<v Speaker 1>And then the days that are not down and not up,
<v Speaker 1>try to stick to a five hour eating window. I
<v Speaker 1>don't think you'll see any kind of metabolism problem for that,
<v Speaker 1>and it's going to give you plenty of time in
<v Speaker 1>fat burning.
<v Speaker 2>And I've said it before, I'll keep repeating it. Weekends.
<v Speaker 2>You said weekends our my family time and all bets
<v Speaker 2>are off right. Weekends have a way of derailing fat
<v Speaker 2>loss for many many people. Weekends are just like any
<v Speaker 2>other day of the week. Our bodies don't know that
<v Speaker 2>it's Saturday. Our bodies don't know that it's a day
<v Speaker 2>for celebration in wine and long windows. It's still going
<v Speaker 2>to do what it's going to do. We're still only
<v Speaker 2>going to burn so much calicogen in our fast. We
<v Speaker 2>still need sufficient time fasting to get into fat burning,
<v Speaker 2>and we still need to make sure we're not over
<v Speaker 2>consuming in our window to prevent that. So by locking
<v Speaker 2>in that five hour eating window on any day that's
<v Speaker 2>not a down day or upday, that is going to
<v Speaker 2>take care of your weekends? Right? Can you have some discipline,
<v Speaker 2>but maybe have.
<v Speaker 1>An up day on Saturday? Right? You know, have your
<v Speaker 1>down day on Friday and your up day on Saturday,
<v Speaker 1>and then Sunday is a five hour eating window. What
<v Speaker 1>I wouldn't do is down day on Friday, up day
<v Speaker 1>on Saturday, up day on Sunday, because then Mondays going
<v Speaker 1>to be hard. I don't recommend two up days in
<v Speaker 1>a row.
<v Speaker 2>Same all right.
<v Speaker 1>We have a question from Lisa from Northern Nevada, Hijen
<v Speaker 1>and Sherry. I've been fast and clean for a couple
<v Speaker 1>of years now. My weight loss is slow but steady,
<v Speaker 1>and I'm seeing other health improvements. My question is about autophogy.
<v Speaker 1>I know that autopogy helps clean up the body, and
<v Speaker 1>I have seen skin changes for myself. I have others
<v Speaker 1>say that they've seen scarring lesson or even disappear. What
<v Speaker 1>about internal scarring. I have had five abdominal surgeries over
<v Speaker 1>the last twenty years, the C section, three different hernias,
<v Speaker 1>and a total hysterectomy. I am told that I have
<v Speaker 1>adhesions in my abdomen now from the surgeries. The hysterectomy
<v Speaker 1>took an additional five hours in surgery because they had
<v Speaker 1>to clean up the adhesions before they could finish the surgery,
<v Speaker 1>and they said that they will return the way I
<v Speaker 1>understand it. Adhesions are basically internal scar tissue. Do you
<v Speaker 1>think autopogy will help reduce some of that?
<v Speaker 2>I think it's entirely possible. Atophagy is basically your cellular
<v Speaker 2>house cleaning. It's going to go in there, it's going
<v Speaker 2>to clean house. It's going to get rid of old
<v Speaker 2>tissue scars, Like, it just cleans all that up, It
<v Speaker 2>eats it up, it recycles, it reuses those proteins to
<v Speaker 2>build new healthy tissue. So if he could reduce external scars,
<v Speaker 2>I don't know why it couldn't reduce internal scars. I mean,
<v Speaker 2>Jin interviewed a gentleman on her other podcast, It Meant
<v Speaker 2>Fasting Stories, who had an injured shoulder from a car accident.
<v Speaker 1>Yeah, his arm was like actually his muscle was attrivated
<v Speaker 1>and he didn't have full range of motion in his arm.
<v Speaker 2>Uh huh. And then he got range of motion back
<v Speaker 2>after fasting.
<v Speaker 1>Yeah, Like he couldn't put on deodorant on the opposite armpit.
<v Speaker 1>That's how his range of motion was was so.
<v Speaker 2>And I bet a lot of that was potentially scar
<v Speaker 2>tissue probably, you know, everything had locked up and tightened up,
<v Speaker 2>and you know, autophagy helped.
<v Speaker 1>And he just had up for a daily eating window.
<v Speaker 1>He didn't do long fast, he just did a daily
<v Speaker 1>eating window. Not only did he get back full range
<v Speaker 1>of motion, but his arm had been atrophied and now
<v Speaker 1>it looks normal. I mean, that sounds crazy, It doesn't
<v Speaker 1>even sound how's that even possible? But you know, we
<v Speaker 1>hear these stories from people, and yeah, it feels like miracles.
<v Speaker 1>But when you think about it, his body had time
<v Speaker 1>to eat up the junkie proteins and build new muscle tissue.
<v Speaker 2>I mean, if you think about a toffee and how
<v Speaker 2>it's working, and think of it as like pac Man
<v Speaker 2>going in there and eating up old bad tissue. Right,
<v Speaker 2>it's not going to eat up healthy tissue, right, because
<v Speaker 2>our bodies have a really great self preservation mechanism. Right,
<v Speaker 2>So it's in there looking for old junkie proteins and
<v Speaker 2>so of scar tissues like, oh, we don't need this
<v Speaker 2>scar tissue. This wound is healed. Yeah, we see pictures
<v Speaker 2>that will blow your mind in the community.
<v Speaker 1>So at least, So we can't tell you one hundred
<v Speaker 1>percent that it will happen, but theoretically it makes a
<v Speaker 1>lot of sense, and based on what we know through experience,
<v Speaker 1>there's definitely a chance that this will make a difference. It's,
<v Speaker 1>of course, it's harder to see what's going on inside right,
<v Speaker 1>you know, So we don't know how many people are
<v Speaker 1>seeing that type of change because you can't see in there.
<v Speaker 1>But I would be optimistic. Now. Our bodies are self healing.
<v Speaker 1>We're designed to self heal. You cut your skin, it
<v Speaker 1>makes a scab, it heals itself. It's kind of amazing.
<v Speaker 1>But then we we just have to get out of
<v Speaker 1>our body's way sometimes let the healing happen. Before we
<v Speaker 1>get to our tweak of the week, I want to
<v Speaker 1>take a minute to tell you about my books. I've
<v Speaker 1>already talked about Delay Don't Deny just a minute ago,
<v Speaker 1>and I think Delay Don't Deny is the best quick
<v Speaker 1>introduction to intermittent fasting out there, and that might be
<v Speaker 1>all that you need. The updated second edition came out
<v Speaker 1>about a year ago now, and it's available in paperback
<v Speaker 1>or hardback only on Amazon, and you can get the
<v Speaker 1>ebook in minutes wherever you like to read your ebooks, Kindle, Nook,
<v Speaker 1>places like that, and the audiobook is available wherever you
<v Speaker 1>find your audiobooks. There's a comprehensive ADF chapter. I would
<v Speaker 1>not rick commend anybody start ADF without reading that ADF chapter,
<v Speaker 1>even if you think you know I would still read it.
<v Speaker 1>You can have that e book available in like two minutes.
<v Speaker 1>Just go to your Kindle. There it is. It's more
<v Speaker 1>in depth about the Clean Fast. There's updates throughout the
<v Speaker 1>whole book, and my favorite part is the success stories,
<v Speaker 1>all of which came from inspirational members from the Delay
<v Speaker 1>don Tonight community. Now, if you want to dig into
<v Speaker 1>the concepts from Delay Don't Deny, either on your own
<v Speaker 1>or in a book study group with a friend or
<v Speaker 1>a group of friends. That is why I created a
<v Speaker 1>book study companion work book called Delay Don't Deny Digging Deeper,
<v Speaker 1>and it's been updated to match the twenty twenty four
<v Speaker 1>Delay Don't Deny updates. You'll probably hear school teacher jin
<v Speaker 1>coming through on every page, and you'll enjoy reflecting on
<v Speaker 1>how to apply the concepts into your own life. We
<v Speaker 1>all know reading a book is one thing applying it
<v Speaker 1>is another and Delayed Don't Deny Digging Deeper was designed
<v Speaker 1>to help you apply the concepts from Delay Don't Deny
<v Speaker 1>in a meaningful way. If you're looking for a way
<v Speaker 1>to keep track of all sorts of things such as
<v Speaker 1>your daily fasts, your eating windows, your daily weights with
<v Speaker 1>weekly averaging, there's a whole chart in there for that
<v Speaker 1>goal setting, non scale victories, food and exercise, journaling, a
<v Speaker 1>daily reflection, and more. Then you need the Delay Don't
<v Speaker 1>Deny Life Journal. Also, people who really enjoyed twenty eight
<v Speaker 1>day Fast Start day by day and then felt sad
<v Speaker 1>when they got to the end of it. Some people
<v Speaker 1>work back through twenty eight day fast Art day by
<v Speaker 1>day multiple times. But I think you might want to
<v Speaker 1>try the Delay Don't Deny Life Journal instead. It's designed
<v Speaker 1>to last you six months and it's a great place
<v Speaker 1>to keep track of all that you're doing, what's working,
<v Speaker 1>your overall progress. So both Delay Don't Deny Digging Deeper
<v Speaker 1>and the Delay Don't Deny Life Journal or available in
<v Speaker 1>paperback only on Amazon, and you can also get Digging
<v Speaker 1>Deeper as an ebook wherever you get your ebooks. So
<v Speaker 1>now it's time for our tweak of the week. You know,
<v Speaker 1>I always say, tweak it till it's easy, but it's
<v Speaker 1>really important to understand that the tweak that works for
<v Speaker 1>me or the one that works for Sherry, might not
<v Speaker 1>be the one that works for you. And that is
<v Speaker 1>why it's super helpful to hear how other intermittent fasters
<v Speaker 1>are making intermittent fasting work for them. Tyleen has a
<v Speaker 1>couple of tweaks to share. She said, I am a
<v Speaker 1>very happy Happy Scale user. I use it as intended.
<v Speaker 1>I hop on my smart scale in the mornings after
<v Speaker 1>using the restroom, and then I plug the numbers into
<v Speaker 1>Happy Scale and I watch my moving average. I even
<v Speaker 1>take my scale on vacation. It keeps me honest and
<v Speaker 1>I use it as data only. My other tweak is
<v Speaker 1>I prefer to open my window with fiber, so I
<v Speaker 1>might have gis seed water or a Chis seed pudding
<v Speaker 1>with fruit. This helps because I'm usually hungry enough when
<v Speaker 1>I open my window to eat a healthier snack, and
<v Speaker 1>I feel satisfied as opposed to opening with an ultra
<v Speaker 1>processed food like item that will ruin all of my
<v Speaker 1>fasting efforts. Lastly, I tell everyone I can that I
<v Speaker 1>am fasting it keeps me honest at work and other
<v Speaker 1>facets of my life. The more people who know this,
<v Speaker 1>the more determined I am to display my superpower. And
<v Speaker 1>I actually love that last one, Sherry from Tyler. I
<v Speaker 1>love that because sometimes people think they should hide it
<v Speaker 1>or keep it a secret, but Tileen is like, nope,
<v Speaker 1>I tell them because I want them to know. It
<v Speaker 1>keeps Tileen accountable. But it also it's kind of like
<v Speaker 1>a little bit of like, I don't know, rebel, like
<v Speaker 1>I am fasting.
<v Speaker 2>That's the way I've always approached it. I'm a little
<v Speaker 2>bit of a rebel anyway.
<v Speaker 1>Exactly. It makes you more determined because if people know
<v Speaker 1>you're fasting and you're like, oh wait, you know you're
<v Speaker 1>gonna eat, You're like, Nope, not gonna get me.
<v Speaker 2>It's got That's what I perfay. I'm not going to
<v Speaker 2>tell somebody, oh, I fast every day until two pm
<v Speaker 2>and then have them catch me eating a candy bar
<v Speaker 2>at eleven thirty. We'll be like, I thought you were fasting.
<v Speaker 1>Oh well, I want to eat this candy bart. Yeah,
<v Speaker 1>you know, I get it. So it's like I am fasting.
<v Speaker 1>It's my superpower. I get it.
<v Speaker 2>Love it somebody had a great way that they keep
<v Speaker 2>track of their weights. They use a dry erase marker
<v Speaker 2>and they write their seven weights on their bathroom mirror.
<v Speaker 2>Oh and it helps keep them like just the habit
<v Speaker 2>of wake up and way because they see it on
<v Speaker 2>the mirror, right. And then the end of their seven days,
<v Speaker 2>they calculate their average, and they only put their average
<v Speaker 2>in their weight tracking app. Okay, and then they write
<v Speaker 2>at the top of the mirror what last week's weight
<v Speaker 2>average was. And then they start logging their weights again
<v Speaker 2>for the week, and they repeat the next week, and
<v Speaker 2>then they hear that week into their weight logging app. Yeah.
<v Speaker 2>So then when they look back at their weight app,
<v Speaker 2>you know, their weight logging app, they're not seeing those
<v Speaker 2>daily fluctuations in there. They recorded them. They just got
<v Speaker 2>their average from them, and then that's what they put
<v Speaker 2>in their weight tracking app. And they really found it
<v Speaker 2>really motivating to do that. So I thought that was
<v Speaker 2>kind of genius to share.
<v Speaker 1>And for anybody who doesn't want to actually take the
<v Speaker 1>time to like enter the numbers one by one, make
<v Speaker 1>sure you've got I'm right, do the math chat GPT
<v Speaker 1>can find averages for you. Actually, it's also a little Sassy.
<v Speaker 1>Somebody in the community had given me two weeks of
<v Speaker 1>her daily weights and I was going to find our averages.
<v Speaker 1>I was going to do it manually. I'm like, wait
<v Speaker 1>a minute, I can just I just copied and pasted
<v Speaker 1>the numbers and put it into chat joy really and
<v Speaker 1>I said, here are fourteen weights. Please calculate a weekly
<v Speaker 1>average for the first seven and a weekly average for
<v Speaker 1>the next seven. And it did it. But then it
<v Speaker 1>gave me some attitude. It was like, now I see
<v Speaker 1>that they are fourteen, but you had a comma after
<v Speaker 1>the last one, so I'm assuming that's just a typo.
<v Speaker 1>And I was like, okay, thank you, chat Jo. But
<v Speaker 1>it did it for me. I didn't have to like
<v Speaker 1>put them all in and I just put them in
<v Speaker 1>one time like that, and it just did it.
<v Speaker 2>Awesome.
<v Speaker 1>I know, it feels like a miracle.
<v Speaker 2>Well, we'd love to leave our listeners with inspiration or
<v Speaker 2>motivational quotes, and this week we have a quote from
<v Speaker 2>Sally from Lower Alabama, which, for anybody who's not in Alabama,
<v Speaker 2>Lower Alabama is usually what we referred to as the
<v Speaker 2>coastal communities. So she said, don't listen to the lies
<v Speaker 2>in your head, such as I'm too old to change.
<v Speaker 2>It's just too hard at my age, I have too
<v Speaker 2>much weight to lose. Other people can do this, but
<v Speaker 2>I can't. It is so easy to make excuses, but
<v Speaker 2>don't let that be your why. And I love that
<v Speaker 2>so much. Sometimes we get caught up in those negative
<v Speaker 2>stories and the words we speak to ourselves.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed don Tonight community,
<v Speaker 1>where you can interact with both me and Sherry, plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>show 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
<v Speaker 1>Easy moments, or anything else you want us to share
<v Speaker 1>on the podcast, go to Fast Feast Repeat dot com
<v Speaker 1>slash submit and then listen each week to see if
<v Speaker 1>we share your submission or answer your question
<v Speaker 2>Until next week, Thanks for listening,