Episode 86: Becoming Fat Adapted, “Fasting Mimicking”, Up Day Timing, Sweating, 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, Sherry?
<v Speaker 2>Well, I imagine I'm like much of the world. We're
<v Speaker 2>recording in January, and I say much of the world.
<v Speaker 1>How about Australia is not having this problem there in summertime?
<v Speaker 2>Exactly? So many communities posted It was one hundred and
<v Speaker 2>fifteen degrees from right there, and I was like, trade ya.
<v Speaker 1>I was like, the northern hemisphere.
<v Speaker 2>Yeah, I told her. I said, that's why we have
<v Speaker 2>no heat. You guys are stealing it all. Yeah, but yeah,
<v Speaker 2>I we're freezing. It's a cold winter. It's a cold winter,
<v Speaker 2>and we're seeing a lot of illness. And we're seeing
<v Speaker 2>a lot of illness, you know, in people in the community.
<v Speaker 2>I'm seeing it in the er, lots of respiratory stuff.
<v Speaker 2>And I just told somebody today, I think one of
<v Speaker 2>the reasons it's so bad this year with the flu
<v Speaker 2>and this other respiratory virus people have that they're trying
<v Speaker 2>to fight off is it's been so cold everywhere. It's
<v Speaker 2>all over I don't know about in Europe and you
<v Speaker 2>know over there, but the United States it's been colder
<v Speaker 2>than normal.
<v Speaker 1>Well, and knocking on wood, if you can hear me
<v Speaker 1>knocking on the wood, I haven't gotten sick.
<v Speaker 2>Well, I was going to say, I think a lot
<v Speaker 2>of it is it's been so cold. People are not
<v Speaker 2>getting outside. They're in this closed in spaces with the
<v Speaker 2>heat running and whatever, and they're not getting fresh air
<v Speaker 2>and they're not getting any sunshine. And I think when
<v Speaker 2>it's not so cold, people get out and about more.
<v Speaker 1>Well, I definitely get out and about more, but and we're.
<v Speaker 2>Kinding off of the holidays where you have big groups
<v Speaker 2>of people together, so hopefully everybody's getting on the mend.
<v Speaker 1>And I also think I've seen like some I don't know,
<v Speaker 1>graphics or memes about the I don't a thod call
<v Speaker 1>them memes or not, but that the flu season is
<v Speaker 1>really the junk food holiday season, right because we're eating
<v Speaker 1>so much different. And when I look back when I
<v Speaker 1>have gotten a cold, it would very often come on
<v Speaker 1>right after Thanksgiving or right after Christmas, when I ate
<v Speaker 1>differently and had a lot more sugar. And I think
<v Speaker 1>that when we're eating like that, or like I had
<v Speaker 1>longer windows, it lowers our immune system's ability to fight
<v Speaker 1>things off. Absolutely does.
<v Speaker 2>My son had some immune deficiency issues when he was younger,
<v Speaker 2>probably still does to a degree, but he grew out
<v Speaker 2>of it quite a bit. But his immunologist, the first
<v Speaker 2>thing he said was he needs to not be having
<v Speaker 2>sugar and you know things that he knows that he's
<v Speaker 2>allergic to that brings down his immune system and that
<v Speaker 2>sort of thing, because sugar is really really inflammatory for
<v Speaker 2>the body, and when the body's in a heightened sense
<v Speaker 2>of inflammation, it can't fight off bacterian viruses as well.
<v Speaker 1>So that's what I've found to be true for me.
<v Speaker 1>But I'm actually super excited, and it's because we're supposed
<v Speaker 1>to get some snow. We're recording. This is January twenty first,
<v Speaker 1>when we're recording it, and I have a photo here
<v Speaker 1>at the beach house of this little beach cottage from
<v Speaker 1>twenty ten when there was you've seen it.
<v Speaker 2>I've seen it.
<v Speaker 1>I was just thinking about that snow on the beach,
<v Speaker 1>snow on the house, snow on the dunes. But we
<v Speaker 1>didn't own the house until twenty twenty one, so that
<v Speaker 1>was just left here from the old owners. But I'm
<v Speaker 1>so excited to see what happens.
<v Speaker 2>Hopefully you don't get that much snow, like quite.
<v Speaker 1>A bit when we'll see depending on who you look
<v Speaker 1>at the weather channel app right now and it's recording
<v Speaker 1>this that after one in the afternoon, they're still saying
<v Speaker 1>this evening it'll get started. We might see five to
<v Speaker 1>eight inches. Now weather man is saying one to three okay,
<v Speaker 1>But I haven't seen any snow like that in a
<v Speaker 1>long long time. Even when we were living in Augusta,
<v Speaker 1>we get snow sometimes there, but we hadn't had a
<v Speaker 1>big snow well in a few years. So, oh, I'm
<v Speaker 1>so excited. But around here it comes and then it
<v Speaker 1>goes right, you know, we got forties around the corner
<v Speaker 1>and then fifties and so it melts, it doesn't stick around.
<v Speaker 2>Yeah, we had snow last week on Monday or Tuesday,
<v Speaker 2>and now I can't remember what day it was. And oh, no,
<v Speaker 2>it was on a Friday, so the enth of January. Yeah,
<v Speaker 2>and yeah, and so then it was this past I
<v Speaker 2>think Thursday or Friday. I went outside and then like
<v Speaker 2>kind of a shady part of my yard, there was
<v Speaker 2>still a bit clump of snow and my husband was
<v Speaker 2>just obsessed with the snow when it came, and so
<v Speaker 2>I sent a picture and I said, do you want
<v Speaker 2>me to scoop this up and save the stove for you?
<v Speaker 1>Anyway, Well, we will see fingers crossed, I get to
<v Speaker 1>see a little snow and then fingers crossed, it goes
<v Speaker 1>away soon. Well.
<v Speaker 2>I just looked up and saw that the date of
<v Speaker 2>this episode is February nineteenth. So if you're listening when
<v Speaker 2>this comes, out. We just went through Valentine's Day and
<v Speaker 2>you know, I know holidays are challenging for you, so
<v Speaker 2>a chocolate has to be well. I was gonna say,
<v Speaker 2>I say a lot of people struggle with well, I
<v Speaker 2>have chocolate in my house, so I need to eat
<v Speaker 2>it all or whatever. And I was just going to
<v Speaker 2>give you my little tip, which is put some in
<v Speaker 2>individual little baggies and put them away. Don't put them
<v Speaker 2>out where you see them. Put them away. And then
<v Speaker 2>at the end of your eating window, take out your
<v Speaker 2>baggy with two little chocolates in it or whatever and
<v Speaker 2>eat them and be done and savor them. Chocolates last
<v Speaker 2>for a really long time. Little let's last for a
<v Speaker 2>long time. Yeah, it's a perfect window closer.
<v Speaker 1>There you go. All right. Now, we have a section
<v Speaker 1>on the podcast Submission Forum titled something Else, and today
<v Speaker 1>we have a follow up that came in in the
<v Speaker 1>something Else category from a listener that we helped to
<v Speaker 1>troubleshoot last summer. And I love this. So everybody listening,
<v Speaker 1>if we have responded to you on the episode and
<v Speaker 1>you have a follow up, send it in. We would
<v Speaker 1>love that. So this is Kate from Dorset, UK. She
<v Speaker 1>says Hijen and Sherry. Why do you think that? Well,
<v Speaker 1>I don't know.
<v Speaker 2>I think it's Pool, Dorset, Okay, I don't know.
<v Speaker 1>There is Kate, then a Comma, then Pool Dorset, UK.
<v Speaker 1>So it might be Kate Pool from Dorset, UK, or
<v Speaker 1>Kate from Pool, Dorset, UK. All right, Kate, says Hi
<v Speaker 1>Jen and Sheary. I wanted to write again about a
<v Speaker 1>couple of things I wrote to you last July as
<v Speaker 1>I was struggling with weight loss episode sixty two, and
<v Speaker 1>Jen recommended I try, which I have been doing four
<v Speaker 1>days a week, two down days, two up days, and
<v Speaker 1>time restricted eating the rest of the week. The first
<v Speaker 1>reason I'm writing is to tell you I've had my
<v Speaker 1>first real non scale victory. Every Christmas, I'm usually very
<v Speaker 1>busy with work, kids, life, et cetera, and I usually
<v Speaker 1>get very run down and like clockwork. Most years I
<v Speaker 1>get ill. A couple of years ago, it was COVID,
<v Speaker 1>usually at least a cold. Last year I got the
<v Speaker 1>biggest cold store on my mouth that lasted weeks. Anyway,
<v Speaker 1>this year my husband got the flu and the cold
<v Speaker 1>that is going around at the moment, and had it
<v Speaker 1>from around the twenty second of December up until the
<v Speaker 1>eleventh of January, a good three weeks me nothing. I
<v Speaker 1>had a very slight cough and a sore throat for
<v Speaker 1>about two hours, and that's it. My immunity must be
<v Speaker 1>amazing at the moment. So I am absolutely thrilled that
<v Speaker 1>I can see something tangible, which I would completely put
<v Speaker 1>down to the fact that I've been fasting.
<v Speaker 2>And yep, can we just talked about that's so funny.
<v Speaker 1>But it's true. You will. Came over on Christmas Day
<v Speaker 1>he had something. He was sneezing non stop. He sneezed
<v Speaker 1>all over us the whole day, the whole time. He
<v Speaker 1>went through half a box of clean X. Neither Chad
<v Speaker 1>nor I got it. I was like, certain we would
<v Speaker 1>catch it, but we didn't, So all right. Next she said,
<v Speaker 1>the other thing I wanted to write to you is
<v Speaker 1>about weight gain. Over Christmas. I didn't do ADF and
<v Speaker 1>just went back to a normal time restricted eating schedule.
<v Speaker 1>The eating windows varied and I was a bit more
<v Speaker 1>generous with them, anywhere from five to twelve hours. My
<v Speaker 1>average was probably eight hours, so it was the schedule
<v Speaker 1>of sixteen eight. I put weight on, which I completely expected,
<v Speaker 1>and I'm back to my ADF slash tre schedule and
<v Speaker 1>it is coming off again. But the reason I am
<v Speaker 1>writing this is that I see a lot of people
<v Speaker 1>who fast saying they're not losing any weight doing sixteen eight,
<v Speaker 1>seventeen seven or eighteen six. I see this on Facebook,
<v Speaker 1>but they are fasting and they can't understand why. I
<v Speaker 1>just wanted to say that I can put away a
<v Speaker 1>lot of food in eight hours, as I found out
<v Speaker 1>over Christmas, and a lot of the time I wasn't
<v Speaker 1>making great choices as the food this time of year
<v Speaker 1>tends to be rather decadent, and I understand that fasting
<v Speaker 1>isn't magic. If I overeat even in a shorter eating
<v Speaker 1>window than a normal person would have, I still put
<v Speaker 1>weight on. This was a really great lesson for me.
<v Speaker 1>Eating window length matters, what you eat matters, but also
<v Speaker 1>how much you eat matters. I just wanted to share
<v Speaker 1>that as I feel like I learned something from my experience.
<v Speaker 1>Thanks for all you do again. I love the podcasts
<v Speaker 1>and the books. You ladies are amazing well.
<v Speaker 2>I love that. I do want to just touch on
<v Speaker 2>one thing that she said there to the end. She said,
<v Speaker 2>if she overeats even in a shorter eating window.
<v Speaker 1>How does she say that?
<v Speaker 2>And I understand then a normal A normal? Yeah? When
<v Speaker 2>and she put normal in quotations. We're all normal, We're
<v Speaker 2>all normal. And I don't know what if you're referring
<v Speaker 2>to normal as like a naturally thin person. But please
<v Speaker 2>don't view yourself as abnormal just because I think you
<v Speaker 2>have to manage your eating and foods differently than other people.
<v Speaker 1>I think just means if she eats quote normally, like breakfast, lunch, dinner,
<v Speaker 1>snacks like normal normal people who are not fasting, like,
<v Speaker 1>if she eats if she's like a like she eats.
<v Speaker 2>In a shorter eating window rather than eating all day
<v Speaker 2>like people.
<v Speaker 1>Yes, yes, I used to feel that exact same way.
<v Speaker 1>I don't want to take away normal though. I think
<v Speaker 1>that's what what is normal, eating like a typical maybe
<v Speaker 1>typical way, A typical eating like most people in the world.
<v Speaker 1>Most people have breakfast in the running, snacks throughout the day, lunch,
<v Speaker 1>more snacks. That's what I think.
<v Speaker 2>So a non fasting person is what she meant. But
<v Speaker 2>I think, okak, all right.
<v Speaker 1>For me, eating like a typical person got me to
<v Speaker 1>be obese, you know, well, I mean I can't eat
<v Speaker 1>like that either the world.
<v Speaker 2>Is becoming increasingly obese, so.
<v Speaker 1>I think that most people should not. What is normal
<v Speaker 1>and typical is not doing our metabolic health that he favors.
<v Speaker 2>Right, Yeah, okay, Well I.
<v Speaker 1>Love that she talked about that, because you know it's true.
<v Speaker 1>We think, gosh, everybody else is eating from sun up
<v Speaker 1>to sundown. I'm eating here in six hours. I should
<v Speaker 1>be able to just not even have to worry about
<v Speaker 1>the quantity that I'm eating. But I talked about this
<v Speaker 1>even when I wrote Delayed on Deny in twenty sixteen.
<v Speaker 1>Even back then, I talked about this. If you only
<v Speaker 1>read the title Delayed on Deny, it could make you
<v Speaker 1>think that it doesn't matter. But even in that first
<v Speaker 1>edition of that book, I talked about that it is
<v Speaker 1>absolutely possible to eat so much in your eating window
<v Speaker 1>that you will not lose weight, and you could even
<v Speaker 1>gain weight. If I had a daily six to twelve
<v Speaker 1>hour window, I would one hundred percent gain weight. I would.
<v Speaker 1>And I know that about myself. How do I know it?
<v Speaker 1>Because I did when I ate that way. And what
<v Speaker 1>didn't work for you before won't work for you now.
<v Speaker 1>And I need to have about a five hour daily
<v Speaker 1>eating window, and I need to stop when I'm satisfied.
<v Speaker 1>I could gain weight in a five hour eating window
<v Speaker 1>if I ignored my society cues over eight the choices.
<v Speaker 1>If I ate ice like ice cream a lot, eating
<v Speaker 1>out at restaurants a lot, those are the things that
<v Speaker 1>I can tell my body gains weight from. Uh huh.
<v Speaker 1>Even as an internet and faster for so many years, say,
<v Speaker 1>I can't eat out all the time. I can't eat
<v Speaker 1>all the ice cream I would like to eat. I
<v Speaker 1>need to be mindful of my food choices. So I
<v Speaker 1>think that's super important for everyone to remember. And I
<v Speaker 1>like the way she said it. Fasting isn't magic. It's
<v Speaker 1>not going to magically undo that. Now we know calories
<v Speaker 1>and calories out has some flaws that we could talk
<v Speaker 1>about for hours. But that doesn't mean and I said
<v Speaker 1>this in fast feat repeat, just because we don't count
<v Speaker 1>calories doesn't mean calories don't count if you take in
<v Speaker 1>more fun and I wish we would just think of
<v Speaker 1>it as fuel energy, calories energy, fuel energy, full energy.
<v Speaker 1>Our bodies do store extra energy that comes in. It
<v Speaker 1>stores extra energy, and so if you take in more
<v Speaker 1>energy than your body needs, your body will store it.
<v Speaker 1>It's counting calories the best way to manage that. No,
<v Speaker 1>but you can't overeat in your window.
<v Speaker 2>Yeah, and once you're fat adapted, I like, in my mind,
<v Speaker 2>the goal is to don't consume more fuel, then my
<v Speaker 2>body can burn up during my next day's fast. Right,
<v Speaker 2>So when I think of it in terms of fuel
<v Speaker 2>like a fuel can and me wanting to keep that
<v Speaker 2>fuel can empty, I want to empty my fuel can
<v Speaker 2>every day so that my body has to tap into
<v Speaker 2>fat burning. And when I think of it in that way,
<v Speaker 2>that is so much easier and less complicated than calories,
<v Speaker 2>macros whatever. Right, it's if you just look at it
<v Speaker 2>as fuel.
<v Speaker 1>And well, one thing Jason Fung taught me is we
<v Speaker 1>also can't control calories out. And one thing I learned
<v Speaker 1>from the scientists that Zoe you know Sarah Berry, she
<v Speaker 1>is a research scientist. She's done a lot of research
<v Speaker 1>on how our bodies use certain calories. Like she's done
<v Speaker 1>a lot of research with nuts, for example, And you
<v Speaker 1>know there's a theoretic amount of calories that should be
<v Speaker 1>in these nuts, and that's what it says on the package.
<v Speaker 1>But our bodies can't access all those calories, right, So
<v Speaker 1>your body is going to treat nuts differently than it
<v Speaker 1>treats jellybeans, Whereas those calories are very accessible for your body.
<v Speaker 1>And it's really really complicated. So to think that we
<v Speaker 1>can just do a math equation and figure it out
<v Speaker 1>from that, you know, we can't because we don't know
<v Speaker 1>what our bodies are doing with those great calories. Is
<v Speaker 1>it storing it away? Is it burning it off? If
<v Speaker 1>we overeat certain carbohydrates, it cranks up our metabolic rate
<v Speaker 1>to burn them right, whereas that is very easily stored.
<v Speaker 2>Or like the research that I talked about with that
<v Speaker 2>if your body's under chronic stress, that you're down regulates
<v Speaker 2>your metabolism and it doesn't burn as hot, so to
<v Speaker 2>store more away, it's going to store more away. And
<v Speaker 2>you know, then there's other things just like digestive issues
<v Speaker 2>and people that have like really slow transit times versus
<v Speaker 2>people who have really quick that you know, transit times,
<v Speaker 2>or somebody with irrabel bell where like food goes right
<v Speaker 2>through them and you're not even really absorbing the nutrients
<v Speaker 2>from the food. Well, so all there's all that comes
<v Speaker 2>into play, and you can't you know, add to that
<v Speaker 2>muscle mass. I mean, so there's so many factors that
<v Speaker 2>come into play to know what the balance is that
<v Speaker 2>your body needs. And that's where really tuning into your body,
<v Speaker 2>listening to satiety, noticing your satisfaction, once your windows, clothes,
<v Speaker 2>like all that comes into play. It's so nuanced. And
<v Speaker 2>that's why we can't give you a prescription for a
<v Speaker 2>weight loss. Right. We can't say, oh, if you do
<v Speaker 2>x y Z, you're gonna be successful, because you know,
<v Speaker 2>my x y Z might look different than your x
<v Speaker 2>y Z, right, And Jena and I know that just
<v Speaker 2>from spending time together between us.
<v Speaker 1>So, oh my gosh, I was so full and satisfied yesterday, Sherry.
<v Speaker 1>I guess what I ate.
<v Speaker 2>I'm gonna guess it was rice, potatoes or beans.
<v Speaker 1>It was a big baked potato. I hadn't had one
<v Speaker 1>of those in so long. But my food delivery box
<v Speaker 1>it was late. It was really late, and I didn't
<v Speaker 1>have any meals and it was really late, and I
<v Speaker 1>had picked up a potato at the grocery store last week,
<v Speaker 1>and I was like, you know, I would really like
<v Speaker 1>to have a baked potato, but I don't know because
<v Speaker 1>it was like cold weather and so I was like, look,
<v Speaker 1>Luckily I have a baked a potato, I'm gonna bake it.
<v Speaker 1>So I baked it, and I ate that baked potato.
<v Speaker 1>I ate the whole thing with butter and sour cream,
<v Speaker 1>and like I was so full, like physically, like my
<v Speaker 1>stomach just was full of that baked potato. Was so good. Though.
<v Speaker 2>Yeah, potatoes are very satisfying for me, so satisfying, not rice,
<v Speaker 2>not pasta, but my body does okay with potatoes.
<v Speaker 1>And I eat the peel and all. And you know,
<v Speaker 1>I think back to that. You know, I talked about
<v Speaker 1>it and delayed on deny when I was losing weight
<v Speaker 1>trying to get to my initial goal in the spring
<v Speaker 1>of twenty fifteen, and I just you know, I delayed
<v Speaker 1>ultra processed foods. I ate a lot of baked potatoes
<v Speaker 1>during that spring when I lost about two pounds a week.
<v Speaker 1>I was losing very very quickly. I would diet a
<v Speaker 1>giant baked potato with lots of butter and sour cream,
<v Speaker 1>maybe some cheese on there, and I would be so
<v Speaker 1>full and satisfied, maybe some beans, some veggies on the side, see.
<v Speaker 2>And I throw some smoked meat on top of my
<v Speaker 2>baked potato meat happy as can be. Some pull pork,
<v Speaker 2>some shreaded chicken, and I'm good to go. So yeah,
<v Speaker 2>but I mean again, that's where those things were. Like
<v Speaker 2>people say, oh, you know, carbs don't lead to society.
<v Speaker 2>They'll make you hungry the next day. For me, that's
<v Speaker 2>true with rice. If I eat rice at dinner with
<v Speaker 2>a little meat and some veggies, I am going to
<v Speaker 2>be starving later, and the next day if I eat
<v Speaker 2>a potato, I'm good.
<v Speaker 1>See, rice makes me. I'm perfectly fine from rice. Maybe
<v Speaker 1>because I put so much butter in it. Maybe that
<v Speaker 1>could be.
<v Speaker 2>I doubt it.
<v Speaker 1>I think pasta your body just likes ha get better.
<v Speaker 1>Certain pastas don't fill me up as well. Spaghetti noodles.
<v Speaker 1>I don't know why. Why spaghetti noodles. Who knows? It's weird.
<v Speaker 2>Well, and that's I see. I do okay with like
<v Speaker 2>whole grain pasta, but not white pasta. So that's where
<v Speaker 2>it's really hard to say, you know, when you lump
<v Speaker 2>carbs together, because they're so different, the fiber content, the
<v Speaker 2>way your body breaks it down, the starch in them, whatever.
<v Speaker 1>So and I hadn't been for something to think about
<v Speaker 1>and satisfied in a long time as I was with
<v Speaker 1>that potato last night, it is my stomach was happy.
<v Speaker 1>It was a good It wasn't like overly stuff, but
<v Speaker 1>it was like a that's enough, Yeah, I have great
<v Speaker 1>the tight correction.
<v Speaker 2>All right, Well, we have a weekly celebration from Mandy.
<v Speaker 2>This week, she wrote, Tonight, I stumbled across one of
<v Speaker 2>my old journals. It was from December of twenty twenty
<v Speaker 2>to January of twenty twenty three, just right after I
<v Speaker 2>had started if I've kept journals ever since, I received
<v Speaker 2>my first one when I was twelve years old. It
<v Speaker 2>was a pink Hello Kitty diary my best friend got
<v Speaker 2>me for my birthday. My journals progressed from what boy
<v Speaker 2>I had a crush on to very quickly how much
<v Speaker 2>I hated my body. It really breaks my heart to
<v Speaker 2>read those entries. This journal I stumbled across tonight wasn't
<v Speaker 2>much different, except I replaced what boy I had a
<v Speaker 2>crush on with my husband. It makes me so sad
<v Speaker 2>how frustrated I constantly was with my body, and how
<v Speaker 2>I constantly fail at whatever diet attempt I was on.
<v Speaker 2>I think it's funny that when I'm long gone and
<v Speaker 2>my kiddos find my journals. They're going to be so
<v Speaker 2>disappointed that there wasn't any juicy gossip, just me complaining
<v Speaker 2>about the weight I had gained.
<v Speaker 1>Again.
<v Speaker 2>What I think is pretty cool, though, is that, since
<v Speaker 2>starting if I no longer journal about how much I
<v Speaker 2>hate my body or how overly frustrated. I am sure
<v Speaker 2>there are moments that I need some reassurance, but for
<v Speaker 2>the most part, it's so nice to feel a freedom
<v Speaker 2>over that old mindset. Despair, desperation, disappointment, depression. Those were
<v Speaker 2>the things I used to write about. Now my journaling
<v Speaker 2>is filled with hope, joy, freedom, confidence and determination. I'm
<v Speaker 2>so glad I stumbled across that journal tonight. I really
<v Speaker 2>got to see how much my mindset has changed.
<v Speaker 1>Well. I love that, and I like all those DS.
<v Speaker 1>You can get rid of despair, desperation, disappointment, and depression
<v Speaker 1>and replace it with delay. Don't deny all right, now,
<v Speaker 1>we have a question from a listener. This question is
<v Speaker 1>from Tabitha in Indiana. She said, Hi, ladies, I'm on
<v Speaker 1>my third and hopefully final restart. I restarted right around
<v Speaker 1>two weeks ago. I'm doing a clean fast for nineteen
<v Speaker 1>hours a day. I am so hungry headachey, cranky. I
<v Speaker 1>repeatedly hear guests on the podcast say, as soon as
<v Speaker 1>I switch to the clean fast, it was easy. It
<v Speaker 1>makes me feel like I'm doing something wrong. I'm not
<v Speaker 1>sure I've ever gotten fat adapted, even in the past
<v Speaker 1>when I've done intermittent fasting. My question is how long
<v Speaker 1>until I'm not so hungry? You both are experienced intermittent fasters.
<v Speaker 1>Do you ever still get hungry? Or is it easy? Now?
<v Speaker 1>I want to make this a lifestyle, but I'm discouraged.
<v Speaker 2>Thank you, Okay, Tabitha. Well, by the time that this
<v Speaker 2>comes out, I think you'll have been fasting for maybe
<v Speaker 2>around six weeks, and I really hope that you are
<v Speaker 2>feeling much more at ease during your fast by now.
<v Speaker 2>I also hope you haven't quit because it was hard,
<v Speaker 2>because it is going to be hard before it gets easy.
<v Speaker 2>So if you're in your first few weeks and you're
<v Speaker 2>hungry and you're cranky and you have headaches, this is
<v Speaker 2>very normal, and I really just want to encourage to
<v Speaker 2>push through the hard because on the other side of that,
<v Speaker 2>that's where the magic starts to happen, and suddenly you're
<v Speaker 2>getting to nineteen hours and you're not watching the clock,
<v Speaker 2>you're not starving, You're not like counting down the minutes.
<v Speaker 2>Your headaches are gonna go away, You're not going to
<v Speaker 2>have that angry, cranky mood because your blood sugars are
<v Speaker 2>gonna be balanced, because your body is going to start
<v Speaker 2>tapping into fat stores for energy, so you're not energy
<v Speaker 2>depleted up until then. Your body is used to having
<v Speaker 2>constant source of fuel on board. We live in a
<v Speaker 2>society where if we want something, we get it, and
<v Speaker 2>that usually comes down to food as well. If you're hungry,
<v Speaker 2>you go to the kitchen get a snack. If you're
<v Speaker 2>at work, you go to the vending machine, or you
<v Speaker 2>go to the cafeteria or whatever. We have food at
<v Speaker 2>our fingertips literally twenty four to seven. So you are
<v Speaker 2>teaching not only your body how to fast, but a
<v Speaker 2>lot of it's mental too. It's kind of resisting that
<v Speaker 2>urge to satisfy your hunger instantly, and I think the
<v Speaker 2>more you do it, the easier it becomes. Now, do
<v Speaker 2>we ever have hunger once we're fat adapted? Absolutely? There
<v Speaker 2>are mornings I wake up and I'm hungry, and I
<v Speaker 2>think I could eat breakfast, but I don't because I
<v Speaker 2>don't eat breakfast and then guess what after I go
<v Speaker 2>about my day and I've had some coffee and I think,
<v Speaker 2>oh wow, I woke up hungry and I'm not hungry anymore.
<v Speaker 2>It just comes and it goes. It's one of those
<v Speaker 2>things that's sort of like hunger's presenting itself like hey,
<v Speaker 2>I'm here, and I'm like, not right now, see you later,
<v Speaker 2>and I just go about my day and it's not persistent.
<v Speaker 2>It comes, it goes. I can, pretty much like clockwork,
<v Speaker 2>tell you when I'm going to have hunger during my fast,
<v Speaker 2>and then it goes away and then I'm good. And
<v Speaker 2>then sometimes I like get to nineteen twenty hours and
<v Speaker 2>I don't even realize that it's nineteen or twenty hours
<v Speaker 2>into my fast. I might start to get like a
<v Speaker 2>grumbly Tommy and be like, hmmm, kind of getting hungry.
<v Speaker 2>I wonder how fasted I am, and I'll look and
<v Speaker 2>I'm twenty one hours fasted, and I'm like, oh gosh,
<v Speaker 2>I could open my window right now. So it does
<v Speaker 2>get easier, it does get better. It is hard. That's
<v Speaker 2>why Jen wrote the twenty eight day fast Art day
<v Speaker 2>by day book. She wanted to give you that guidance,
<v Speaker 2>that reassurance every day. She was so great about lining
<v Speaker 2>out each step each day with people in the community
<v Speaker 2>that wake up and they're like, oh my gosh, I'm
<v Speaker 2>experiencing this today. And then they come to the community
<v Speaker 2>and they're like, I was experiencing this, and then I
<v Speaker 2>checked in with my day by day book and Jen
<v Speaker 2>wrote about exactly what I was experiencing.
<v Speaker 1>Yeah, like day ten and sleep seemed to be like
<v Speaker 1>a big yeah exactly.
<v Speaker 2>So yeah, you're doing the hard part now, but you
<v Speaker 2>get the rewards later, so just stick with it. It will happen.
<v Speaker 1>Yeah. So you'come being fat adapted like Sherry said Tabitha,
<v Speaker 1>and becoming fat adapted is the hardest part. It's really
<v Speaker 1>really hard. Your body is learning how to do something new.
<v Speaker 1>It's going on the stored glycogen but it doesn't quite
<v Speaker 1>know how to get to your fat yet. But your
<v Speaker 1>body can do that. It will get to that point.
<v Speaker 1>So becoming fat adapted make such a difference. And I
<v Speaker 1>want to address something that you said. You know, you
<v Speaker 1>mentioned that you hear guests on the podcast. I assume
<v Speaker 1>you're talking about intermittent fasting stories say as soon as
<v Speaker 1>they switch to the clean fast, it was easy. So
<v Speaker 1>I want to explain the difference between that and the
<v Speaker 1>adjustment period. So when I first started fasting in twenty fourteen,
<v Speaker 1>I was not fast and clean because we didn't know
<v Speaker 1>what the clean fast was. The Abcity Code hadn't come out.
<v Speaker 1>You know, normal people like us had never heard of
<v Speaker 1>the cephalic phase insulin response. We didn't know anything about that.
<v Speaker 1>We thought fasting was just a way to eat f
<v Speaker 1>your calories because you're eating in a shorter period of time.
<v Speaker 1>We didn't understand any of that other stuff. So finally,
<v Speaker 1>when I read the Obesity Code in twenty sixteen, I
<v Speaker 1>had already gotten in my goal weight, but I was
<v Speaker 1>slightly regaining even was still fasting, and I finally understood
<v Speaker 1>about the cephale pays insulin response. And I switched over
<v Speaker 1>to plain water black coffee. And that's it for me.
<v Speaker 1>That's all. I have plain water, plain sparkling water, black
<v Speaker 1>coffe because I don't like tea, so I switched over
<v Speaker 1>to that, and that is when the fast got easy
<v Speaker 1>for me. I was white knuckling it every single day,
<v Speaker 1>but because I was so determined, I was still doing it.
<v Speaker 1>But it was really really hard. So as soon as
<v Speaker 1>I switched to the clean fast it got so much easier.
<v Speaker 1>I stopped white knuckling it. And does that mean I
<v Speaker 1>don't get hungry during the day. No, Just like Sherry said,
<v Speaker 1>it comes and goes. But if I got up in
<v Speaker 1>the morning and I felt a wave of hunger and
<v Speaker 1>I ate something, I would still be hungry in a
<v Speaker 1>few hours. I get exactly the hunger Like eating something
<v Speaker 1>makes the hunger go away for a few hours, but
<v Speaker 1>also not eating makes the hunger go away from hours.
<v Speaker 1>You're gonna have hunger again. There will always be hunger
<v Speaker 1>coming around the corner. It's just what you do. It's
<v Speaker 1>not an emergency. If you feel that hunger wave and
<v Speaker 1>you do not put fuel in your body, says fine.
<v Speaker 1>And if you're fat adapted, it goes to some stored
<v Speaker 1>fat or stored fuel that you have, whether that's glycogen
<v Speaker 1>from your liver or stored fat from that butter from
<v Speaker 1>that potato that I ate last night. Put a lot
<v Speaker 1>of butter on there. You know, you get into the balance.
<v Speaker 1>What you're putting in balances with what your body needs
<v Speaker 1>each day. So I still have plenty of fuel from
<v Speaker 1>last night's potato that I don't need to put new
<v Speaker 1>fuel in. I can keep fasting for a while. So
<v Speaker 1>that's what you want, want to get through. So when
<v Speaker 1>you become fat adapted, the hunger, you feel it, you
<v Speaker 1>see it, you acknowledge it, you say, all right, eat
<v Speaker 1>something else, body, and your body does. And that's the goal.
<v Speaker 1>Because if we always put fuel in every time we hunger,
<v Speaker 1>our body will never use any of the stored fuel.
<v Speaker 1>It won't it won't have a reason to, right. So
<v Speaker 1>that's just something to really keep in mind. Why do
<v Speaker 1>you want your body to use your stored fuel because
<v Speaker 1>you want to get that alpha you. It's there for
<v Speaker 1>a reason for you to use it, and your body
<v Speaker 1>can learn how to do it. But early on two
<v Speaker 1>weeks in, your body's still struggling with that. And that
<v Speaker 1>is why I encourage you not to stop. You know,
<v Speaker 1>I talk about this in Fast Feast Repeat. I lived
<v Speaker 1>in the hard part over and over and over again
<v Speaker 1>because I never let my body get fat adapted. And
<v Speaker 1>it wasn't until the last time that I just didn't
<v Speaker 1>quit that I was able to keep doing it because
<v Speaker 1>my body was fat adapted, and then it became easier.
<v Speaker 1>Did you want to add anything.
<v Speaker 2>Nope, I think you covered it all right. That kind
<v Speaker 2>of leads us into our next question a little bit too.
<v Speaker 2>Sally in the Midwest, she said, I'm overjoined to find
<v Speaker 2>your books and success with IF.
<v Speaker 1>I started clean.
<v Speaker 2>Fasting and then experimenting with what window works the best
<v Speaker 2>for my desired to lose weight and feel great. I
<v Speaker 2>started last February twenty twenty four, and I've lost forty pounds,
<v Speaker 2>dropping from three hundred and eight pounds to two hundred
<v Speaker 2>and sixty eight pounds. I finally feel hopeful again. IF
<v Speaker 2>works for me sixteen eight seems to be the best
<v Speaker 2>so far. Maximizing nutrition has always been important to me.
<v Speaker 2>I'm considering using prolong fast imitating diet once a month,
<v Speaker 2>using IF in between. The research about atophagy is appealing.
<v Speaker 2>All of my medical numbers are in normal range. I
<v Speaker 2>feel fabulous. I'm seventy three and feel so grateful to
<v Speaker 2>feel so fabulous and hopeful with this inter fasting lifestyle.
<v Speaker 2>What is your opinion on the PROLN program? Thank you
<v Speaker 2>so much for your podcast and books.
<v Speaker 1>Well, Sally, I have wonderful news for you. You can save
<v Speaker 1>your money. You do not need to do They actually
<v Speaker 1>call it fasting mimicking, and I want to get into
<v Speaker 1>the history of that just a little bit, and it's
<v Speaker 1>really interesting. Years and years and years ago. I mean,
<v Speaker 1>I'm still a teap because I remember listening to this
<v Speaker 1>on the way to work and getting to work, and
<v Speaker 1>I was still listening to it in my classroom before school.
<v Speaker 1>Like you ever share, Like, remember where you were when
<v Speaker 1>you were listening to something? Yes, yeah, so I was
<v Speaker 1>in my classroom, so it was prior to twenty eighteen.
<v Speaker 1>It was probably around twenty sixteen, twenty seventeen, something around there,
<v Speaker 1>But I remember I was listening to probably twenty seventeen
<v Speaker 1>Walter Longo talk about how he developed the fastening mimicking program,
<v Speaker 1>and it was super interesting. He developed it because he
<v Speaker 1>was researching fasting and cancer therapy and people who were
<v Speaker 1>going through cancer therapy and using fasting to go along
<v Speaker 1>with that, and he realized he got a lot of
<v Speaker 1>pushback from the idea of fasting, like people didn't want
<v Speaker 1>to fast, So instead of actually fasting, he found it
<v Speaker 1>was a lot easier to convince people to do the
<v Speaker 1>fasting mimicking, and he found the fasting mimicking had benefits
<v Speaker 1>when compared to eating normally or all the time, like
<v Speaker 1>we talked about it in earlier questions. If you eat
<v Speaker 1>like everybody else typically all the time, fasting mimicking is
<v Speaker 1>going to be more healing than eating in a typical
<v Speaker 1>pattern of breakfast, lunch, dinner, all the time. We actually
<v Speaker 1>have a name for that in the scientific world. It's
<v Speaker 1>called calorie restriction, and there are actually people who live
<v Speaker 1>a calorie restriction lifestyle. I'm not talking about people who
<v Speaker 1>count calories to lose weight, so this is different than
<v Speaker 1>just I'm counting calories because I want to lose weight,
<v Speaker 1>I want to diet. These are people who live what
<v Speaker 1>they call a calorie restricted lifestyle for the purpose of longevity.
<v Speaker 1>Because there's been research in lots of mammals and other
<v Speaker 1>animals like fruit flies, but all the way up to monkeys,
<v Speaker 1>where the animals live a calorie restricted lifestyle where they
<v Speaker 1>are fed fewer calories than they would normally need and
<v Speaker 1>it improves their longevity. Now with humans, obviously we can't.
<v Speaker 1>The people who just start first doing that are still
<v Speaker 1>used to alive now, so we don't have long term
<v Speaker 1>it's just it's a theory based on what they've found
<v Speaker 1>from animals that that will help you be healthier. So
<v Speaker 1>the fasting mimicking Prolonge diet is based on that science,
<v Speaker 1>the science of calorie restriction increasing autophagy having health benefits,
<v Speaker 1>and also that Volter Longo developed it because it was
<v Speaker 1>an easier sell than having people actually fast. But you
<v Speaker 1>are a faster sally, you do not need to mimic fasting.
<v Speaker 1>You get to really fast. You're fasting clean. I genuinely
<v Speaker 1>believe that the clean fast is so much better than
<v Speaker 1>mimicking fasting. If you can actually fast, then I would fast.
<v Speaker 1>Here's a funny story. I was a part of a
<v Speaker 1>health and wellness community for a while. I went to
<v Speaker 1>a lot of their events whatever, and we had like
<v Speaker 1>a chat. I'm no longer in that community, but we
<v Speaker 1>had like a WhatsApp chat, and it was hilarious. About
<v Speaker 1>a year ago. Maybe some of the people in that
<v Speaker 1>group were were doing like the prolog, or one person
<v Speaker 1>was doing it. One person was doing it. She was
<v Speaker 1>doing the fasting mimicking prolon I guess for five days.
<v Speaker 1>She's a nurse practitioner, and she talked about how awful
<v Speaker 1>it was, how terrible she felt, and how she couldn't
<v Speaker 1>wait for it to be over. Well, it's because you're
<v Speaker 1>eating all these little snacks all the time, like these
<v Speaker 1>little I know, bars, and I mean it's just like,
<v Speaker 1>imagine the worst low calorie diet you ever did. That's
<v Speaker 1>how it's gonna feel. I was like, the reason you
<v Speaker 1>feel so bad is because you're not really fasting. And
<v Speaker 1>I'm not sure how well she took it, but I
<v Speaker 1>was like, I promise you the clean fast, where you're
<v Speaker 1>fasting clean, you're gonna feel so much better than having
<v Speaker 1>a bar and a soup like a broccoli cheese soup.
<v Speaker 1>I think is something that they have in the Prolon
<v Speaker 1>fasting broccoli cheese soup. Do you think your body is
<v Speaker 1>going to have more autophogy if you're eating a granola
<v Speaker 1>bar from ProLAN or if you're fasting clean?
<v Speaker 2>Right?
<v Speaker 1>Are you going to have more autophagy if you are
<v Speaker 1>having broccoli soup? I don't know if it's cheese. It
<v Speaker 1>might just be brocoli soup. And I'm I don't know
<v Speaker 1>if it's brocoli soup. Let's imagine it's a pouch of
<v Speaker 1>powdered It's.
<v Speaker 2>Powdered soup that you mix with water.
<v Speaker 1>Yeah, okay, so you're having powdered soup, or you could
<v Speaker 1>just fast clean, which is going to be easier. If
<v Speaker 1>you tried to make me have powdered soup and a bar,
<v Speaker 1>I would I would be like, no, I would never
<v Speaker 1>do that. Once you've experienced the clean fast, you are
<v Speaker 1>not gonna want to do it. You are not going
<v Speaker 1>to have more autophogy from a proloon fast fasting mimicking.
<v Speaker 1>Then you get from your regular intermitt and fasting approach. Now,
<v Speaker 1>if someone wants a little more autopogy ADF perhaps right
<v Speaker 1>alternate day fasting like a thirty six twelve pattern, I
<v Speaker 1>would do that instead, or even day long.
<v Speaker 2>I noticed she was doing sixteen eight.
<v Speaker 1>Yeah, I'll talk about that.
<v Speaker 2>Shifting to a shorter eating window four to five hours.
<v Speaker 2>It's going to get you into some you know, deeper catosis,
<v Speaker 2>help get you deeper into autophagy, and you know you're
<v Speaker 2>gonna notice more changes by doing that, like and could
<v Speaker 2>actually accelerate some of your fat loss as well, and
<v Speaker 2>you don't have to take our words for it. While
<v Speaker 2>Jin was talking, I actually looked up a research article
<v Speaker 2>on autophagy, and this is a PubMed article. I will
<v Speaker 2>link it in show notes. You can read it if
<v Speaker 2>you want. And what they know to be regulators of
<v Speaker 2>autophagy and that can inhibit it are amino acids found
<v Speaker 2>in proteins, glucose and insulin, so as well as lipids
<v Speaker 2>so fat. So all of these things turned down autophagy.
<v Speaker 2>So if you can be fast and clean, and you're
<v Speaker 2>deeply fasted and your body's ramped up and cellular housekeeping
<v Speaker 2>going on, and then you throw in a powdered soup
<v Speaker 2>or a protein bar.
<v Speaker 1>I think the bars are not protein bars. I think
<v Speaker 1>they're low protein. I think prolin is low protein.
<v Speaker 2>Well, the soups I looked and they had anywhere from
<v Speaker 2>two to three grams of protein. I said, protein bar.
<v Speaker 2>I can't remember what they called it. I've switched to
<v Speaker 2>this pub met article. I can't go back and look
<v Speaker 2>at it right now. It had like five grams of
<v Speaker 2>protein in it.
<v Speaker 1>So energy bars.
<v Speaker 2>I don't know what they called it. Sometimes it's going.
<v Speaker 1>To give you more autophogy than a bar.
<v Speaker 2>I'm sure it's not delicious.
<v Speaker 1>No, No, And somebody when we got together the next
<v Speaker 1>time with that that community, we were talking about her
<v Speaker 1>experience with ProLAN and several other people had been through
<v Speaker 1>it too, and they were talking about how awful it
<v Speaker 1>was and how they wanted like they were miserable. They
<v Speaker 1>hated it the whole time. Like it makes me think
<v Speaker 1>of the old beer system food or something. Yeah, yeah,
<v Speaker 1>so I never did. Here's a continuum, right, if you're
<v Speaker 1>someone who's eating the typical American diet, breakfast, luncheon or
<v Speaker 1>prolon is going to give you more autopogy than that, right,
<v Speaker 1>And but it's going to be harder, it's going to
<v Speaker 1>be really really miserable, but there will be health benefits.
<v Speaker 1>Like I am not saying that there are not health
<v Speaker 1>benefits when you compare fasting mimicking to the typical standard
<v Speaker 1>American diet. So many benefits from the fasting mimicking. But
<v Speaker 1>let's go all the way to the clean fast and
<v Speaker 1>give yourself all the benefits of the clean fast. And like,
<v Speaker 1>I bet you, even if you decided you wanted to
<v Speaker 1>ignore our advice and try it anyway, one time, you'd
<v Speaker 1>try it and you'd be like, oh, they're right, this
<v Speaker 1>is awful and it's also very expensive. So yeah, chat,
<v Speaker 1>you know, I'm a big fan of try it. You'll see.
<v Speaker 1>And then you'll be like right, and it's back and
<v Speaker 1>saying you were right. That was awful? All right? I
<v Speaker 1>hope that helps. Did you want to add anything to that?
<v Speaker 1>I think we covered it all right. Now it's time
<v Speaker 1>for our segment called What's your Why. Most of us
<v Speaker 1>have weight loss in mind, and that is a very
<v Speaker 1>appropriate reason to start intermitten fast and it's why I started,
<v Speaker 1>It's why Cherry started. But there is so much more
<v Speaker 1>to what intermittent fasting can do for us beyond weight loss.
<v Speaker 1>When your why is deeper than weight loss alone, I
<v Speaker 1>genuinely believe you're more likely to find long term success
<v Speaker 1>and view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Mandy. Mandy wrote,
<v Speaker 2>I was encouraged to write my why. I've been IF
<v Speaker 2>for about fourteen months, and I have never taken the
<v Speaker 2>time to write it out truthfully. Other than weight loss,
<v Speaker 2>I didn't really know what my why was until a
<v Speaker 2>couple of months ago when I talked with a friend
<v Speaker 2>that I hadn't seen in a couple of years. It
<v Speaker 2>was through our conversation that I discovered what my why was.
<v Speaker 2>I do IF because I don't want to feel burdened anymore,
<v Speaker 2>burdened by pre diabetes, burdened by achy joints, digestive issues,
<v Speaker 2>clothes not fitting and ruining my day, burdened by a
<v Speaker 2>lack of confidence, burdened by diets, failing over and over,
<v Speaker 2>burdened by depression. If gives me freedom from all of
<v Speaker 2>these things I have, gives me a reason to live
<v Speaker 2>my best life possible, because I know it's always working
<v Speaker 2>on something. It's either burning fat, cleaning up inflammation, or
<v Speaker 2>stimulating a taphagy. So when I was talking with my
<v Speaker 2>friend I hadn't seen in a couple of years, and
<v Speaker 2>she noticed my weight loss. She said, Mandy, yes, you
<v Speaker 2>look amazing because you've lost some weight, but you look
<v Speaker 2>so less burdened. And as soon as she said that,
<v Speaker 2>I knew that was my why I want to look
<v Speaker 2>and feel less burdened.
<v Speaker 1>Yeah, I love a lot. I think that's the same
<v Speaker 1>Mandy that we heard from earlier. Same Mandy from the community.
<v Speaker 1>Was maybe not it might not be.
<v Speaker 2>Oh, it may have been. Okay, I didn't realize I
<v Speaker 2>had used two submissions from her.
<v Speaker 1>So that's good. It might not be the same Mandy.
<v Speaker 1>There's lots of meeting maybe in the world, but if
<v Speaker 1>it was, thank you Mandy.
<v Speaker 2>All right, so we have another question from Mt. Hijen
<v Speaker 2>and Sherry. I am a forty four year old female
<v Speaker 2>five foot two on hormone replacement therapy but no other medications.
<v Speaker 2>I have no medical concerns at this time. My current
<v Speaker 2>weight is one one hundred and fifty four pounds, but
<v Speaker 2>my starting weight was one hundred and ninety seven. I
<v Speaker 2>have been Intermint Fasting since the beginning of July twenty
<v Speaker 2>twenty four, and I found your podcast and Clean Fasting
<v Speaker 2>about a month after I started. I'm so glad you
<v Speaker 2>found us in the Clean fast Mt. She wrote, I
<v Speaker 2>lost most of my weight in the first four months,
<v Speaker 2>and although my weight loss has slowed significantly, I'm still losing,
<v Speaker 2>so the timeline doesn't matter to me. I am so
<v Speaker 2>thankful for you both and ROXY because I feel so
<v Speaker 2>much healthier and happier than I had for years prior
<v Speaker 2>to finding IF. I have read all of Jin's and
<v Speaker 2>Jason Funk's books, and I've listened to every episode of
<v Speaker 2>this podcast. I've always been active, but since starting IF,
<v Speaker 2>I do heavy cardio about three hours a week, yoga
<v Speaker 2>once a week, weights once a week, and a light
<v Speaker 2>walk once or twice a week. My current intermittent fasting
<v Speaker 2>protocol is eighteen six or nineteen five daily, with a
<v Speaker 2>down day on Thursdays. I normally stop eating by five
<v Speaker 2>point thirty on Wednesday, and I break my fast Friday
<v Speaker 2>around seven am with overnight oats and fruit, and eating
<v Speaker 2>on my up day until six pm, when I start
<v Speaker 2>my eighteen six again. Here's my question. On the odd
<v Speaker 2>occasion I have plans on Friday evening that modify my
<v Speaker 2>fast from Thursday to go longer, up to forty eight
<v Speaker 2>or fifty hours. If I do this, how many updays
<v Speaker 2>should I have afterwards? Currently? I eat Friday night as planned,
<v Speaker 2>then have an up day Saturday, but then stop eating
<v Speaker 2>by six PMS so Sunday can have my normal fasting window.
<v Speaker 2>Is this long enough or should I have an upday
<v Speaker 2>Sunday too. I'm a volume eater, so there's no chance
<v Speaker 2>I'm eating too little on Saturday. I always eat a
<v Speaker 2>minimum of twenty four hundred calories on an up day,
<v Speaker 2>with the majority of those calories coming from healthy sources
<v Speaker 2>of protein, vegetables, and fats. Thank you for everything you
<v Speaker 2>do for the intermitt and fasting community. And I look
<v Speaker 2>forward to your responses.
<v Speaker 1>All right, So you may not like this answer, MT,
<v Speaker 1>but I am going to tell you please do not
<v Speaker 1>keep fasting until forty eight to fifty hours for that dinner.
<v Speaker 1>You're just gonna have a longer upday. You're gonna start
<v Speaker 1>eating in the morning on Friday like you always do,
<v Speaker 1>and then you're going to have your upday, including the
<v Speaker 1>special dinner, and that is your update. We do not
<v Speaker 1>have down day, more down day and then one meal. Ever,
<v Speaker 1>so you should never, never, never begin eating in the
<v Speaker 1>day when you don't have time to eat four eight
<v Speaker 1>to twelve hours.
<v Speaker 2>Yeah, and I wanted to say too, I feel like
<v Speaker 2>she feels like she needs to stop fast or stop
<v Speaker 2>eating at a certain time so that she can roll
<v Speaker 2>into another eighteen hour fast.
<v Speaker 1>It needs to be eighteen hours, and it does.
<v Speaker 2>And yeah, I would not I wouldn't worry so much
<v Speaker 2>about your length of fast following your upday, yep, and
<v Speaker 2>rather just focus on your eating window.
<v Speaker 1>If Thursday is a down day, Friday is the up day,
<v Speaker 1>not rolling it into Saturday. Right, Okay, So Thursday down day,
<v Speaker 1>Friday is your up day, and it must be your upday,
<v Speaker 1>and then Saturday can be an eating window day. And again,
<v Speaker 1>like Sherry said, you're not trying to make sure after
<v Speaker 1>you have your up day that you go eighteen more hours.
<v Speaker 1>It's fun that upday because you're out on that Friday
<v Speaker 1>night and you've had dinner. It's fun that if the
<v Speaker 1>next day it's not eighteen hours till you have your
<v Speaker 1>window just whenever you open it. If you normally have
<v Speaker 1>a six hour window, have a six hour window, even
<v Speaker 1>if it was only seventeen or whatever it is, it
<v Speaker 1>all balances out.
<v Speaker 2>And listen, if you are a person that is a
<v Speaker 2>stickler for hitting your fasting goals and that makes you
<v Speaker 2>feel successful, then fast eighteen hours the next day and
<v Speaker 2>just have a shorter eating window that day if that's
<v Speaker 2>what you want to do. I mean you can, you know,
<v Speaker 2>shave a little off your window or a little off
<v Speaker 2>your fast, but do not prolong your fast and short
<v Speaker 2>change your upday exactly.
<v Speaker 1>And again I want you to think of a down
<v Speaker 1>day as thirty six to forty two hours stop because
<v Speaker 1>if you with with alternate day fasting, it was literally
<v Speaker 1>down up, down, up, down, up down up. It was
<v Speaker 1>every other day. But if you're going forty eight or
<v Speaker 1>fifty hours. That is two full days. That is not
<v Speaker 1>the protocol. The protocol is not two full days of fasting.
<v Speaker 1>Twenty four plus twenty four is forty eight. That is
<v Speaker 1>not the protocol. The protocol is you wake up, you
<v Speaker 1>have your down day, you go to bed, you wake up.
<v Speaker 1>The next day's your upday. So that would be thirty
<v Speaker 1>six ish to forty two. Yep, all right. This is
<v Speaker 1>from Tiffany in Monks Corner, South Carolina. Tiffany said, I
<v Speaker 1>started fasting January twenty third of twenty twenty four, and
<v Speaker 1>it has gone very well for me so far. We
<v Speaker 1>are two days prior to her fast diversary on our
<v Speaker 1>recording day, Happy fast Versary, Tiffany. She said her current
<v Speaker 1>protocol is fasting eighteen to twenty hours, and she changes
<v Speaker 1>things up as needed and sometimes at a twenty four
<v Speaker 1>hour fast age forty six, height five to two, currently
<v Speaker 1>at one hundred and twenty six to one twenty seven,
<v Speaker 1>and I started at about one hundred and thirty nine.
<v Speaker 1>I am a runner. I'm not a fast runner, but
<v Speaker 1>I do distance running and I have for most of
<v Speaker 1>my life. I run both in the fasted state as
<v Speaker 1>well as during my eating window. Whatever fits that day,
<v Speaker 1>but all of my races up to half marathons are
<v Speaker 1>in the fasted state, and I'm shocked at how easy
<v Speaker 1>it is. As I got older, injuries became more common,
<v Speaker 1>annoying injuries like plan or fasciitis, calf muscle pulls, et cetera.
<v Speaker 1>IF is the only thing I have found to keep
<v Speaker 1>me on my feet and active, so I'm guessing there
<v Speaker 1>was some inflammation issues as well as a slowly creeping
<v Speaker 1>weight gain that no longer comes off easily until I
<v Speaker 1>started fasting. What a blessing fasting is to us ladies
<v Speaker 1>at this age. My question about sweating, I've never been
<v Speaker 1>a heavy sweater until this year. It's got to be
<v Speaker 1>related to my fasting. I'm not complaining. I love a
<v Speaker 1>good cleansing sweat, but i don't know why I'm sweating more,
<v Speaker 1>and I'm curious if others have experienced this or if
<v Speaker 1>you can cover this topic. Yes, I'm drinking a lot
<v Speaker 1>of water and taking vitamins and electrolytes in my window,
<v Speaker 1>but I've always done that. I don't know any other
<v Speaker 1>runners who have started the IF lifestyle, so nobody to
<v Speaker 1>share or compare this particular experience with thank you for
<v Speaker 1>being awesome and helping so so many find this way
<v Speaker 1>of life. N Serry, Can I tell you something. Yeah,
<v Speaker 1>you know, we've heard it all over the years. This
<v Speaker 1>is one I've never heard before that I can remember.
<v Speaker 2>Well I have either. So I did a little research
<v Speaker 2>and awesome. Okay, So here's what Well, Okay, first, I
<v Speaker 2>had some things that initially came to minds. You didn't say,
<v Speaker 2>but this is something I wanted to bring up. Make
<v Speaker 2>sure you're not taking any like thyroid meds, because we
<v Speaker 2>see that when people are more metabolically healthy and they
<v Speaker 2>start InterMute fasting and they start detoxing and clearing out
<v Speaker 2>their livers and stuff, that often people have to lower
<v Speaker 2>their thyroid hormone. And so if you haven't had it
<v Speaker 2>checked recently and you take thyroid meds, having too much
<v Speaker 2>thyroid medication can make you sweat more. In addition, you
<v Speaker 2>are forty six, you're right at that perimenopausal age, and
<v Speaker 2>perimenopause can change the way we sweat.
<v Speaker 1>I make this about that.
<v Speaker 2>Yeah, so it could be hormonal, and a lot of
<v Speaker 2>women during menopause actually say their sweat starts to smell differently,
<v Speaker 2>that they feel like they have body odor for the
<v Speaker 2>first time in their life. So that is just welcome
<v Speaker 2>to perimenopause. The other thing is that this is what
<v Speaker 2>I found in my research, and I have link this
<v Speaker 2>on show notes so you can read about it if
<v Speaker 2>you're so inclined. Our sweat glands change with age, and
<v Speaker 2>we do not cool as efficiently as we get older,
<v Speaker 2>and so people notice that as they get older, they
<v Speaker 2>sweat more, and that can be one of the reasons why.
<v Speaker 2>Another thought is, if you have lost weight, you are
<v Speaker 2>fasting now rather than I don't know what you did
<v Speaker 2>for like weight control earlier, if you used to do
<v Speaker 2>some dieting or whatever. If you people who are more
<v Speaker 2>fits or people who have more muscle mass sweat more
<v Speaker 2>than when they were less fit or had less muscle mass, now,
<v Speaker 2>you might think that's like kind of backwards because when
<v Speaker 2>you are heavier, a lot of people say when they're
<v Speaker 2>really heavy, they sweat a lot. Well, that's just because
<v Speaker 2>their body requires more energy to move their body. But
<v Speaker 2>as you get healthier and you have more muscle mass
<v Speaker 2>and you were my metabolically healthy muscles produce a lot
<v Speaker 2>of heat as well, so and then it just says
<v Speaker 2>like just being metabolically healthy can make you sweat more,
<v Speaker 2>your detox pathways are more open, and that sort of thing.
<v Speaker 2>So I've never heard this question before.
<v Speaker 1>Yeah, a lot of stuff, but I've never heard anybody
<v Speaker 1>say I sweat more now that I'm fasting. That I
<v Speaker 1>can remember. That doesn't mean someone hasn't. I've heard a
<v Speaker 1>lot of things. So, yeah, those were small, really good
<v Speaker 1>reasons here. I didn't even think about menopause because that
<v Speaker 1>was the sweaty phase right there. Yeah, transition even I
<v Speaker 1>just thought to myself.
<v Speaker 2>Too, even if you don't ever have had thyroid issues,
<v Speaker 2>but say you had kind of a sluggish thyroid before
<v Speaker 2>and now it's working optimally, You're just gonna be warmer
<v Speaker 2>like your metabolic Your basal met temperature is going to
<v Speaker 2>be higher to start with, so you know, when you
<v Speaker 2>get hot, your temperature is going to be hotter.
<v Speaker 1>So before we get to the tweak of the week,
<v Speaker 1>I want to take a minute to tell you about
<v Speaker 1>my books. You know, I will always be a teacher
<v Speaker 1>at heart, and it makes me very happy to have
<v Speaker 1>a wide variety of resources for you no matter where
<v Speaker 1>you are in your intermittent fasting journey. Someone in the
<v Speaker 1>community asked just this morning, what book should I give
<v Speaker 1>to my friend or have my friend to get who's
<v Speaker 1>interested in starting intermittent fasting, and I recommend start with
<v Speaker 1>Delayed on Deny, the second edition, which I think is
<v Speaker 1>the best quick introduction to intermittent fasting out there. The
<v Speaker 1>updated second edition is available in paperback and hardback only
<v Speaker 1>on Amazon, and the ebook in the audiobook format should
<v Speaker 1>be wherever you look for ebooks and audio books. The
<v Speaker 1>new edition has been fully updated. It's what you need
<v Speaker 1>to know, what you need to get started now if
<v Speaker 1>you want to get dig into the concepts from Delay
<v Speaker 1>Don't Deny, either on your own or in a book
<v Speaker 1>study group with a friend or group of friends. I
<v Speaker 1>have a book study companion work book called Delay Don't
<v Speaker 1>Deny Digging Deep, and school teacher gin is on full
<v Speaker 1>display on every page. You'll enjoy reflecting on how to
<v Speaker 1>apply the concepts into your own life. You know, I'm
<v Speaker 1>a big believer that reading a book is one thing
<v Speaker 1>and applying it is another. And Delay Don't Deny Digging
<v Speaker 1>Deeper was designed to help you apply the concepts from
<v Speaker 1>Delay Don't Deny in a meaningful way.
<v Speaker 2>Now.
<v Speaker 1>If you're looking for a way to keep track of
<v Speaker 1>all sorts of things such as your daily fasts, you're
<v Speaker 1>eating windows, your daily weights, you're weekly averaging, and so on.
<v Speaker 1>You need the Delay Don't Deny Life Journal. It's designed
<v Speaker 1>to last you six months and it'll be a great
<v Speaker 1>place to keep track of what you're doing, what's working,
<v Speaker 1>and your overall progress. Both Delay Don't Deny Digging Deeper
<v Speaker 1>and Delay Don't Deny Life Journal or available in paperback
<v Speaker 1>form only on Amazon, and Digging Deeper is also available
<v Speaker 1>as an ebook wherever you get your ebooks. And also
<v Speaker 1>sometimes people well tell me the difference between the two. Again,
<v Speaker 1>I already did. Go to the description on Amazon. The
<v Speaker 1>description on Amazon tells you what it is. We just
<v Speaker 1>read that description. You can't get confused because it's in there.
<v Speaker 1>So if you just search for Delayed on Deny, you'll
<v Speaker 1>see Digging Deeper, you'll see the Life Journal, you'll see
<v Speaker 1>the regular Delayed on Deny. Read the description and it
<v Speaker 1>tells you what it is. All right, now, it's time
<v Speaker 1>for our Tweek of the week, and this tweek is
<v Speaker 1>from Lisa in Leeds UK. After listening to podcasts seventy
<v Speaker 1>eight and the question about set points I'd like to
<v Speaker 1>share my tweak of the week that helps me get
<v Speaker 1>past my psychological set points or stalls. In my spreadsheet
<v Speaker 1>for tracking weights and weekly averages, I have all the
<v Speaker 1>units pounds, so I know where I am compared to
<v Speaker 1>the weights I hear from us listeners, stones and pounds
<v Speaker 1>from my UK brain, and kilograms for everywhere else. These
<v Speaker 1>calculate from the pound value. How this helps me is
<v Speaker 1>that I can change my focus if I feel I
<v Speaker 1>am getting stuck with a number for whatever reason. I
<v Speaker 1>always seem to stall when I'm getting close to around
<v Speaker 1>ten pounds around stone or ten kilo marker. So for example,
<v Speaker 1>I'm currently thirteen stone one pound, which is one hundred
<v Speaker 1>and eighty three pounds or eighty three kilos, So I
<v Speaker 1>am focusing on eighty three kilos. Is that will take
<v Speaker 1>more time to get to eighty kilograms than the other
<v Speaker 1>other measurements. By the time I get to eighty one
<v Speaker 1>kilograms and a potential stall, I can swap over to
<v Speaker 1>focusing on one seventy eight pounds or twelve stone ten pounds,
<v Speaker 1>whichever I want. I appreciate this may not work for everyone,
<v Speaker 1>but swapping my perspective around helps keep me motivated. That's
<v Speaker 1>a cool tweak. That is a cool tweak. I was
<v Speaker 1>just gonna say too.
<v Speaker 2>Sometimes people get hyper focused on like I went up
<v Speaker 2>a pound, I went down a pound or whatever. If
<v Speaker 2>you normally use pounds, switch to kilograms.
<v Speaker 1>And you also aren't going to have a sex of
<v Speaker 1>motion tied to it, right, because that number is different
<v Speaker 1>and it also works lower in eighty four sounds better
<v Speaker 1>than right.
<v Speaker 2>Well, and you know, like if we're so in tune
<v Speaker 2>to pounds, if you grew up with pounds, if that's
<v Speaker 2>the measurement you used, where a kilogram is sort of
<v Speaker 2>an abstract number and it doesn't feel as personal to me,
<v Speaker 2>and by the you know, on the other side of
<v Speaker 2>the spectrum, if you use kilograms and whatever, switch to pounds.
<v Speaker 2>Give it a try.
<v Speaker 1>It takes the emotion out of those numbers to a degree.
<v Speaker 1>All right.
<v Speaker 2>Well, we love to leave you with inspirational or motivational quotes,
<v Speaker 2>and this week we have a share from Carrie. Carrie wrote,
<v Speaker 2>I'm working from home today, which is so hard with food,
<v Speaker 2>including freshly baked bread which smells so good. Forty feet
<v Speaker 2>from me, I was listening to an episode of the
<v Speaker 2>FFR podcast yesterday, Jin and Sherry, we're talking about the
<v Speaker 2>difference between discipline versus motivation. I never had thought about
<v Speaker 2>the difference before anyway. I was at a training yesterday.
<v Speaker 2>During lunch, I walked around the halls of the high
<v Speaker 2>school we were at. It was way too cold to
<v Speaker 2>walk outside, and I saw these quotes written on a
<v Speaker 2>whiteboard in the athletics hall. It reminded me of the
<v Speaker 2>importance of discipline. Gladly take motivation when it's offered to me,
<v Speaker 2>but I want to focus on discipline with the bread,
<v Speaker 2>not letting my windows slip, eating to satiation. On the whiteboard,
<v Speaker 2>we're the following quotes. The first, success doesn't come from
<v Speaker 2>what you do occasionally. It comes from what you do consistently.
<v Speaker 1>Yep.
<v Speaker 2>The second, high standards and positive habits separate the average
<v Speaker 2>from the outstanding.
<v Speaker 1>Yeah, I love those. Thanks so much for listening today.
<v Speaker 1>We would love to have you join us in the
<v Speaker 1>Delayed on Tonight community, where you can interact with both
<v Speaker 1>me and Sherry, plus the most supportive bunch of intermittent
<v Speaker 1>fasters you'll find anywhere. Go to Jenstevens dot com slash
<v Speaker 1>community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>show and we really appreciate it.
<v Speaker 1>We're a community driven podcast, so to submit your success stories,
<v Speaker 1>your questions, your favorite tweak it till It's Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to fast Feast repeat dot com, slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening,