Episode 100: Working With Fluid Retention, Choosing Foods for Weight Loss, Clean Fast Questions, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only, and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life podcast.
<v Speaker 1>It's a big number sharing. I know, I'm so excited.
<v Speaker 1>How are you doing today? Yep, Episode one hundred, very exciting.
<v Speaker 1>How are you doing today? I'm doing great. Excited that
<v Speaker 1>we're on episode one hundred.
<v Speaker 2>I know.
<v Speaker 1>Yeah, one day we'll be recording episode five hundred. I
<v Speaker 1>feel like we just switched the other day. I know,
<v Speaker 1>but it's been almost two years. Yeah, not the new
<v Speaker 1>podcast anymore. It's not. It's not, and I really really
<v Speaker 1>love it. I love this podcast and I love working
<v Speaker 1>with you same same time. I feel like I'm having fun. Yep.
<v Speaker 2>I really love to hear from people who well, like
<v Speaker 2>we get a lot of people coming to the community
<v Speaker 2>who found us through the podcast, Like they decided they
<v Speaker 2>wanted to start fasting, and they found our podcast. And
<v Speaker 2>I love that just the podcast is helping people get
<v Speaker 2>a start on fasting.
<v Speaker 1>Me too, and everyone listening. We love that you send
<v Speaker 1>in submissions, keep sending them in, keep sending them in.
<v Speaker 2>I get sad when I open this submission. All of
<v Speaker 2>your submissions go to a spreadsheet that I used to
<v Speaker 2>prep the podcast from, and I get sad when I
<v Speaker 2>opened the spreadsheet and a week's gone by and somebody
<v Speaker 2>didn't send in a submission.
<v Speaker 1>We need your submissions, everybody, because that's what makes it
<v Speaker 1>such a good podcast. I mean, saring. I could just
<v Speaker 1>talk for five hours about literally anything. We could. In fact,
<v Speaker 1>we have been today, but before we started, we talked
<v Speaker 1>for like forty minutes just here on the computer, But
<v Speaker 1>we want to share your stories. You want your submissions,
<v Speaker 1>your successes, your tweaks, your you know the reasons why,
<v Speaker 1>your what, your why submission. So go to fast Fees
<v Speaker 1>repeat dot com, find the submission button and send it in.
<v Speaker 1>Send a bunch in there's never too many yep or
<v Speaker 1>fast Feast repeat dot com slash submit. There you got.
<v Speaker 1>I couldn't remember, but take you there. I didn't want
<v Speaker 1>to say the wrong thing.
<v Speaker 2>Anyway, So a few people had actually submitted questions.
<v Speaker 1>I guess. On one of the podcasts I talked.
<v Speaker 2>About, the company that I get my coffee from has
<v Speaker 2>a coffee quiz you can do and it helps, like
<v Speaker 2>they figure out what flavor profile you like, whether you
<v Speaker 2>like it dark or smoky or whatever. I don't even
<v Speaker 2>remember what all the questions were and anyways, then they
<v Speaker 2>point you to the coffees that they have that you
<v Speaker 2>might enjoy.
<v Speaker 1>And that's how I found the coffee that I use.
<v Speaker 2>So anyways, I linked the quiz and actually a coupon
<v Speaker 2>linked to in show notes, so if you want to
<v Speaker 2>give them a try, they're there. It's I use one
<v Speaker 2>that's called Organic Dark Mexican. It's smooth, it's dark, and
<v Speaker 2>it's tested for mold and micotoxins, and you can actually
<v Speaker 2>filter their coffees to like if you want rainforests safe,
<v Speaker 2>whatever coffees, if you want mold and micotoxin, if you
<v Speaker 2>want whatever.
<v Speaker 1>Old and microtoxin tested. Yeah, test.
<v Speaker 2>We do not want mold or micro toxins. I want
<v Speaker 2>no molder micotoxins. So I yeah, that's that's why I
<v Speaker 2>choose one of the ones I do, and then they'll
<v Speaker 2>filter it down so you can choose you know what
<v Speaker 2>you're looking for. I do want to just say, if
<v Speaker 2>you are a curig or pod user, I am get
<v Speaker 2>the They have ones that are called envy pods and vipods.
<v Speaker 1>I don't know how you say it.
<v Speaker 2>Probably Envi for like environment, yes, because they are like
<v Speaker 2>biodegradable or compostable or whatever. And they actually they don't
<v Speaker 2>have a plastic cup. They have like a regular coffee
<v Speaker 2>filter and I think one point they said they have
<v Speaker 2>like thirty percent more coffee per pod than a regular
<v Speaker 2>plastic cup one, and they are going to give you
<v Speaker 2>a richer, better cup of coffee. Good and they're more
<v Speaker 2>environmentally friendly. So anyways, so yeah, you can find the
<v Speaker 2>links and show notes for that quiz and stuff. All right,
<v Speaker 2>so let's celebrate Rachel in Virginia. Rachel wrote, I wanted
<v Speaker 2>to share a great win for fasted exercise. I actually
<v Speaker 2>lost thirty five pounds between July and twenty twenty two
<v Speaker 2>and December of twenty twenty three by just changing the
<v Speaker 2>way I ate. It was a lower card plan that
<v Speaker 2>really focused on getting the ultra processed foods out and
<v Speaker 2>getting more of the healthy proteins fats, fruits, and veggies.
<v Speaker 2>Doing that program is when I first heard the words
<v Speaker 2>intermittent fasting, but they weren't worried about clean fasting. I
<v Speaker 2>did a little more research and found this podcast in
<v Speaker 2>February of twenty twenty four, and I have been clean
<v Speaker 2>fasting ever since. Yay Virginia or Rachel sorry, she says.
<v Speaker 2>I'm pretty sure I was already a fat adapted so
<v Speaker 2>moving to the clean fast was very easy. I am
<v Speaker 2>forty nine and I've been a runner for about twelve years.
<v Speaker 2>I started weightlifting a few years ago too. I'm trying
<v Speaker 2>to have the longest health span that I can, and
<v Speaker 2>I love that you use the word health span me too.
<v Speaker 2>I have been running fasted since I started clean fasting
<v Speaker 2>but it's mostly just three to six miles at a time,
<v Speaker 2>a few days a week, and that is super easy.
<v Speaker 2>Six months ago, I signed up for a twenty four
<v Speaker 2>hour ultra marathon and it was the second weekend in
<v Speaker 2>March of twenty twenty five. I went into it just
<v Speaker 2>wanting to be able to keep moving as much as
<v Speaker 2>possible for the whole twenty four hours. I brought plenty
<v Speaker 2>of my favorite healthy snacks because I knew the aid
<v Speaker 2>station would have more of the sugary processed carbs that
<v Speaker 2>seems to be what a lot of the ultra marathoners
<v Speaker 2>used for fueling. Because I'm pretty active and I don't
<v Speaker 2>need to lose more weight, my fast farry between sixteen
<v Speaker 2>to twenty hours. I'm not very strict with the timing,
<v Speaker 2>just making sure that it's a clean fast. I was
<v Speaker 2>able to do the first fifteen miles completely fasted. On
<v Speaker 2>my walk breaks, I had black coffee, plain water, and
<v Speaker 2>my fast safe electrolytes. It was probably at an hour
<v Speaker 2>eighteen or nineteen of my fast that I started getting hungry.
<v Speaker 2>I also knew from my fasting experience that I opened
<v Speaker 2>with too much food that I would feel too full
<v Speaker 2>and tired. So I opened my window with some peanut
<v Speaker 2>butter and a small bagel, and every couple of hours
<v Speaker 2>after I had something small to keep that good feeling
<v Speaker 2>and going. I got in sixty miles in that twenty
<v Speaker 2>four hour period, and I think eating little bits off
<v Speaker 2>and on for the rest of the race kept me
<v Speaker 2>from being too ravenous the next day. I usually get
<v Speaker 2>pretty hungry the day after a lot of exercise, but
<v Speaker 2>now I know for sure that fasted exercise is the
<v Speaker 2>way to go. Wow, I'm so impressed by Rachel uh
<v Speaker 2>doing a twenty four hour ultra marathon. Yes, sixty miles
<v Speaker 2>and twenty four hours. That is amazing.
<v Speaker 1>But I love Rachel that you that you submitted that
<v Speaker 1>because sometimes people in the community will ask questions about
<v Speaker 1>marathons and racing and all of that, and I am
<v Speaker 1>not an expert in any kind of running or endurance
<v Speaker 1>activity like this, but someone like you who is sharing
<v Speaker 1>your experience is very, very valuable. So I appreciate you
<v Speaker 1>sharing that because you know your experiences give give people
<v Speaker 1>a god of what might work for them. So you
<v Speaker 1>were able to go the first fifteen miles completely fasted,
<v Speaker 1>and then your body let you know time to take
<v Speaker 1>in more fuel. You know, you're not overweight, you don't
<v Speaker 1>have fat, you know, like a lot of excess fat
<v Speaker 1>and we all have fat, right, but you don't have
<v Speaker 1>a lot of excess fat. So you need to fuel differently,
<v Speaker 1>and so your body told you when it was time,
<v Speaker 1>and then you fueled in a way that worked for
<v Speaker 1>you for the rest of the race. Yep.
<v Speaker 2>And we actually we did have quite a few marathoners
<v Speaker 2>to our community and they all agree that running their
<v Speaker 2>marathons fasted is better. I mean people will say they've
<v Speaker 2>had their personal best yeah times running fasted.
<v Speaker 1>We do get a lot of people with their personal
<v Speaker 1>best times.
<v Speaker 2>Once your body's fat adapted and it has an alternative
<v Speaker 2>fuel source, you know, it keeps you. You don't have
<v Speaker 2>those slumps and your energy while you're running.
<v Speaker 1>So now we have a question from discouraged and Disappointed
<v Speaker 1>down South. Hello, ladies. I began this fasting journey August
<v Speaker 1>twenty eighth of twenty twenty four after listening to the
<v Speaker 1>podcast prior to purchasing the Fast Feast Repeat book. I'm
<v Speaker 1>five foot three inches fifty eight year old female, started
<v Speaker 1>out at one hundred and ninety four and I ended
<v Speaker 1>the first twenty eight days at one hundred and eighty
<v Speaker 1>five point one. I'm sure those almost nine pounds were
<v Speaker 1>mostly fluid, but I did lose several inches, mainly in
<v Speaker 1>the abdomen area. I'd say I'm pear shaped, as my
<v Speaker 1>problem area is my hips, my thighs, my butt, and
<v Speaker 1>my stomach. If I buy pants that fit in the hip,
<v Speaker 1>they're always too big in the waist. I did take
<v Speaker 1>photos and could see a difference in the clothes. I
<v Speaker 1>could actually get on genes that I couldn't the year prior,
<v Speaker 1>so that was nice. I've done the weekly averaging, and
<v Speaker 1>most weeks the numbers have decreased, but as of today
<v Speaker 1>I'm weighing one point eighty four point nine, almost the
<v Speaker 1>same as six months ago. By Christmas, I was down
<v Speaker 1>to one eighty and one eighty one on January ninth,
<v Speaker 1>when my functional nurse practitioner, I'm guessing, she says FNP,
<v Speaker 1>so I'm going to see that's functional nurse practitioner took
<v Speaker 1>me off. H Okay, it's a dyaretic, are you sery?
<v Speaker 1>I don't know what that is? Okay. So she was
<v Speaker 1>taking a diuretic and her functional nurse practitioner took her
<v Speaker 1>off the diuretic. She said, since my blood pressure had
<v Speaker 1>been normal with the weight loss. January tenth was a
<v Speaker 1>snow weekend, so I did eat the comforting soups, crackers,
<v Speaker 1>hot chocolate, and snacks mostly during my eating window of
<v Speaker 1>nineteen five. The window could have been a little longer,
<v Speaker 1>can't remember, but I was up to one eighty eight
<v Speaker 1>on Monday the thirteenth. Okay, so let's just pause right
<v Speaker 1>there for just a second, Sherry, Let's talk about it. I
<v Speaker 1>address that. Why someone would weigh one hundred and eighty
<v Speaker 1>one on January ninth, go off a diuretic, and then
<v Speaker 1>be up seven pounds by four days later. So talk
<v Speaker 1>about that.
<v Speaker 2>Well, so you know a diuretic, what that's doing is
<v Speaker 2>pulling fluid out of your system, right, And I was
<v Speaker 2>on a diuretic for years. And when I say years,
<v Speaker 2>I mean when I was going into perimenopause. I started
<v Speaker 2>having problems with like edema, water retention really bad. My
<v Speaker 2>doctor put me on one and I stopped taking it
<v Speaker 2>when I got my bone dex sensity scan and saw
<v Speaker 2>that I had a little bit of osteopenia. And I
<v Speaker 2>tried to figure out why because I should not, And
<v Speaker 2>I found out that taking diuretics long term can lead
<v Speaker 2>to ostiopenia.
<v Speaker 1>So I never, Yes, I never.
<v Speaker 2>Took one again, and my scale instantly went up within
<v Speaker 2>about four to eight hours, almost ten pounds. Since then,
<v Speaker 2>I've only taken two of that off because my body
<v Speaker 2>is now holding onto the fluid that it wasn't holding
<v Speaker 2>onto before. And so just the fact that you went
<v Speaker 2>off of this diuretic, I would expect your weight to
<v Speaker 2>go up. Add to that, you said you did some
<v Speaker 2>comforting soups and crackers and snacks, so that's all really
<v Speaker 2>high sodium food. And so now your body's trying to
<v Speaker 2>figure out how to learn to how to excrete all
<v Speaker 2>that without the use of the diuretic it's been on.
<v Speaker 2>So it does not surprise me at all that your
<v Speaker 2>weight went up seven pounds over four dates at all,
<v Speaker 2>And like that your baseline weight would need to be
<v Speaker 2>adjusted from that point forward. Right, So it's you want
<v Speaker 2>to gain its right. It's a fluid game.
<v Speaker 1>Okay, So let's keep going to talk about the plateauing
<v Speaker 1>that's happening there, she said. So I will say we've
<v Speaker 1>been on three trips in the seven months. I've been
<v Speaker 1>doing intermitten fasting, and it seems to take a week
<v Speaker 1>or two to get the pounds game back off. Also
<v Speaker 1>perfectly normal, very very normal, she said. After listening to
<v Speaker 1>all the weekly podcasts and stories, I feel like I
<v Speaker 1>should be down more than nine pounds in seven months
<v Speaker 1>and just feel discouraged. I'm guessing it's probably the food
<v Speaker 1>I'm eating or eating past satisfaction. I don't eat low
<v Speaker 1>carb or low fat, just whatever I'm craving or what's
<v Speaker 1>on hand. Low carb might be I need to do,
<v Speaker 1>but I do enjoy bread, potatoes, and sweets. Sweets are
<v Speaker 1>definitely a downfall, but sometimes I choose fruit. Eating low
<v Speaker 1>carb just seems like dieting to me. I really wanted
<v Speaker 1>this time to be a success story, unlike the other
<v Speaker 1>times I've tried losing weight and not stuck with it.
<v Speaker 1>I never thought I could fast for nineteen hours, but
<v Speaker 1>here I am doing it, so at least that's a win.
<v Speaker 1>I'll add that my A one C is five point
<v Speaker 1>two glucose eighty eight fasting insulin five point three BUN
<v Speaker 1>twenty five creatinine one point. I don't know what all
<v Speaker 1>these numbers mean. You're like, I do have sherry creating
<v Speaker 1>one point two six GFR fifty. My nurse practitioners that
<v Speaker 1>says those last three could be due to fasting and
<v Speaker 1>not drinking enough water. I'm also on BHRT. Walking is
<v Speaker 1>usually my exercise of choice, but I should be doing
<v Speaker 1>that daily. Any suggestions or tweaks would be wonderful. Sorry
<v Speaker 1>for the info overload. Never apologize. The more information the better,
<v Speaker 1>and have a great day and hopefully I'll hear this
<v Speaker 1>on a future podcast episode.
<v Speaker 2>Okay, so first, let's just go over your labs really quick.
<v Speaker 2>Your nurse practitioners right, those could be from being slightly dehydrated.
<v Speaker 2>A high normal bu in is twenty so twenty five
<v Speaker 2>does indicate some mild dehydration. So I would simply get
<v Speaker 2>this rechecked in a few months, just to make sure
<v Speaker 2>that your bu and creatment are in normal ranges. If
<v Speaker 2>they're not, it's possible that you have some chronic kidney
<v Speaker 2>disease that you would want to monitor, and if you've
<v Speaker 2>had high blood pressure in your life, that's not uncommon.
<v Speaker 2>But continuing to lose weight and fasting is really the
<v Speaker 2>best thing you can do for your kidney health, so
<v Speaker 2>you're on the right track. There after all doctor Jason Fung,
<v Speaker 2>he is a nephrologist and he uses fasting for his
<v Speaker 2>renal patients. So as far as your weight, so we
<v Speaker 2>talked about the fact that I would absolutely expect to
<v Speaker 2>see you put on weight after you stop this diuretic.
<v Speaker 2>So you went up to a eighty eight pounds, I
<v Speaker 2>would say that's your new baseline after stopping the diuretic.
<v Speaker 2>And now you're back down in around one hundred and
<v Speaker 2>eighty four pounds. So since stopping the diuretic, your weight
<v Speaker 2>has started to come back down and you're at one
<v Speaker 2>eighty five. Sure, you're not where you were at the
<v Speaker 2>beginning of January, you're up four pounds from that. But
<v Speaker 2>if you had stayed on the diuretic, I think your
<v Speaker 2>weight would have come down.
<v Speaker 1>I think so too.
<v Speaker 2>So you've got this little you know, a blip, A blip, Yeah,
<v Speaker 2>this little blip. It'd be kind of like say you
<v Speaker 2>got a new scale and you found out your new
<v Speaker 2>scale was weighing you eight pounds less, or your new
<v Speaker 2>scale's weighing you eight pounds more or whatever. You're gonna
<v Speaker 2>have to adjust. You're gonna have to you have a
<v Speaker 2>new baseline and eventually, it's all going to work out
<v Speaker 2>in the end. So do I think that you know
<v Speaker 2>it's not working or whatever. No, I think it's working
<v Speaker 2>for you. Now, do you have room to tweak? I
<v Speaker 2>do believe you have room to tweak.
<v Speaker 1>Yes.
<v Speaker 2>You said that you eat pretty much whatever you're creating
<v Speaker 2>or what's on hand, and that sweets are definitely a downfall.
<v Speaker 2>So am I going to tell you to eat low carb. No.
<v Speaker 1>The fact, like you said earlier that you.
<v Speaker 2>Had snacked on snacks and soups and crackers and hot chocolate.
<v Speaker 2>It does sound like, you know, maybe you made your
<v Speaker 2>soup from scratch. If you could get processed foods out
<v Speaker 2>of your diet. I don't know how many processed foods
<v Speaker 2>you eat, but a lot of times when we say
<v Speaker 2>sweets are a downfall, we're going to processed sweet foods.
<v Speaker 1>Now. I have never one time over eaten oranges grapes.
<v Speaker 1>But get me some ice cream. That's a different story,
<v Speaker 1>you know.
<v Speaker 2>Yeah, yeah, yeah, I do not have a stop button
<v Speaker 2>with ice cream at all. So definitely, you know, it
<v Speaker 2>may be time to make some tweaks in your diet.
<v Speaker 2>And sometimes people are really surprised that just tweaking a
<v Speaker 2>few things really can get the scale moving. We had
<v Speaker 2>somebody in the community who really really wanted to eat
<v Speaker 2>dessert on her updates, but she was not seeing the
<v Speaker 2>success that she was seeking. And you know, after encouraging
<v Speaker 2>her to release this expectation that she deserves desserts on
<v Speaker 2>her up days, she started to see the scale moved. So,
<v Speaker 2>you know, what we eat definitely does contribute to our success.
<v Speaker 2>So definitely, when you're wanting something sweet, find some fun,
<v Speaker 2>sweet dessert type foods that are also really nutritionally dense.
<v Speaker 2>So you know, oatmeal, you can take baked apples and
<v Speaker 2>oatmeal and you know, make like almost like a apple
<v Speaker 2>pie dessert, but it's oats and apples and spices, you know,
<v Speaker 2>cottage cheese and fruit, frozen fruit. That's f I love
<v Speaker 2>Ciggi's yogurt. I get their plain yogurt. It's high in protein.
<v Speaker 2>My body likes protein, and I mix all kinds of
<v Speaker 2>fruit with it, even just like a slice banana and
<v Speaker 2>sliced strawberries, and you can even drizzle a little chocolate
<v Speaker 2>syrup on it and pretend it's a banana split.
<v Speaker 1>So there's a lot of ways to.
<v Speaker 2>Work sweet treats into your day without it being sweets.
<v Speaker 2>And you know you can replace processed carbi foods for
<v Speaker 2>whole grains and you know complex carbs like potatoes things
<v Speaker 2>like that. So you know, gen nor I are either
<v Speaker 2>neither one of us are going to be like you
<v Speaker 2>have to eat low carb that's no. There are ways
<v Speaker 2>to change your diet and include healthy carbohydrates in your
<v Speaker 2>diet and see weight loss.
<v Speaker 1>Yeah, I will never diet again, meaning will I never
<v Speaker 1>want to feel like I can't eat delicious food until
<v Speaker 1>I'm satisfied. But the amount of that food that it
<v Speaker 1>takes to satisfy you is really really different. Like Surrey
<v Speaker 1>and I just said ice cream, Like the size of
<v Speaker 1>the container is how much it would I could eat.
<v Speaker 2>Before I can a pint of ice cree me too.
<v Speaker 1>Right right, They're like, you know, the other day I
<v Speaker 1>was craving ice cream, Sherry and I needed to run
<v Speaker 1>to the Kroger down here, So I went to the
<v Speaker 1>Kroger and like, I would really like some ice cream,
<v Speaker 1>so I bought that tiny little hoggin doss. It's the
<v Speaker 1>tiniest little hoggin doss that you could have. Now, it's bites,
<v Speaker 1>it's not very much and y'all know I don't count calories.
<v Speaker 1>I will never count calories again. But I did just
<v Speaker 1>look at it out of curiosity, and that little tiny
<v Speaker 1>ice cream it's tiny. I want you to guess how
<v Speaker 1>many calories? Three hundred? And it was three hundred. Yeah,
<v Speaker 1>it was three hundred. I was like, that really is
<v Speaker 1>a lot of calories. Now, again, I don't count calories,
<v Speaker 1>but let's imagine that I ate one of those every
<v Speaker 1>single day. Could that keep me from losing weight? If
<v Speaker 1>I was trying to lose weight? It could? Right, I'm
<v Speaker 1>a meeting on the flip side. Last night, after I
<v Speaker 1>had eaten my dinner, I just needed a little something sweet,
<v Speaker 1>little something else for that emotional satisfaction. So and again,
<v Speaker 1>I don't count calories, and I'm not dieting, but I
<v Speaker 1>was like, what do I have in my refrigerator? I
<v Speaker 1>had the little cottage cheese containers that are actually a
<v Speaker 1>little bigger than that little hogin dos and I'm just
<v Speaker 1>kind of curiosity. I couldn't have told you how many
<v Speaker 1>calories are in it. Oh, I think it was one
<v Speaker 1>thvy I can remember. I think it was one fifty.
<v Speaker 1>But I didn't feel like eating the whole thing because
<v Speaker 1>I was going to have some frozen cherries with it.
<v Speaker 1>I was like, I don't need a lot, I'm not
<v Speaker 1>really hungry. I just need a little something sweet. So
<v Speaker 1>I had half of that with some frozen cherries on top,
<v Speaker 1>and it satisfied my sweet tooth. And again, I am
<v Speaker 1>not counting calories. I'm not restricting myself. I'm not feeling deprived.
<v Speaker 1>But which night did my stomach feel more full and satisfied?
<v Speaker 1>Was it when I had the little hogen doss ice
<v Speaker 1>cream or when I had half of a cottage cheese
<v Speaker 1>with some frozen cherries. I actually felt more satisfied and pleasantly.
<v Speaker 1>I just felt pleasantly satisfied and full physically, because you
<v Speaker 1>know that cottage cheese plus frozen cherries took up more
<v Speaker 1>bulk in my stomach.
<v Speaker 2>Right, So I mean when we talk about swap in
<v Speaker 2>the end, yes, calories matter, right, right. You still need
<v Speaker 2>to burn more per day than you take then you
<v Speaker 2>take in, right, And so my thing is make the
<v Speaker 2>calories matter. If I can have three hundred calories of
<v Speaker 2>dessert and I can have you know, four bites of
<v Speaker 2>ice cream, or I can have a big bowl of
<v Speaker 2>cottage cheese, or yogurt and fruits.
<v Speaker 1>I'm gonna choose the fruit.
<v Speaker 2>I mean, my favorite thing right now is a container
<v Speaker 2>of blackberries, and I'll eat the whole container of blackberries,
<v Speaker 2>but it's yogurt to it. It's delicious, it's a whole bowl.
<v Speaker 2>It's filling, and it takes longer to eat. So you
<v Speaker 2>get that emotional satisfaction because it's not a few bites
<v Speaker 2>and you're done. You get to eat it and enjoy
<v Speaker 2>it and taste the sweetberries. And so, yeah, get creative.
<v Speaker 2>And you know, nobody's telling you you have to die,
<v Speaker 2>prive yourself or diets, but yeah, for sure, or you
<v Speaker 2>can make some changes and get that scale to move.
<v Speaker 2>And then as far as you said walking is your
<v Speaker 2>daily exercise, is your exercise choice, and you said you
<v Speaker 2>should be doing that daily, pop it. It doesn't hurt.
<v Speaker 2>It doesn't hurt, that's for sure. So try to get
<v Speaker 2>a walk in daily, and especially like after dinner's a
<v Speaker 2>great time to take a walk, burn through some of
<v Speaker 2>that glycogen you just date.
<v Speaker 1>And you know, for anybody who's listening and they're like,
<v Speaker 1>wait a minute, Jen, I thought that calories don't count.
<v Speaker 1>Go back and read the chapter of fast feast. Repeat
<v Speaker 1>where I said, just because we don't count calories doesn't
<v Speaker 1>mean that calories don't count. It's in there, but I
<v Speaker 1>guess people don't notice that we can absolutely eat too much.
<v Speaker 1>Correct in an eating one, I even said that in
<v Speaker 1>the addition of delay, don't deny that came out at
<v Speaker 1>the end of twenty sixteen. You can have such a
<v Speaker 1>luxurious window that you will not lose weight. And if
<v Speaker 1>you are not losing weight, then the first thing to
<v Speaker 1>look at is what you're eating in your window. And
<v Speaker 1>if you're eating really concentrated like nut butters, lots and
<v Speaker 1>lots of peanut butter, lots and lots of as desserts
<v Speaker 1>every day, those things are delicious, and I'm not telling
<v Speaker 1>you you can't have those, but they do add up quickly,
<v Speaker 1>and so you just have to find something that makes
<v Speaker 1>you genuinely every bit is emotionally happy. And that is
<v Speaker 1>what I want you to do, those swaps that nourish
<v Speaker 1>your body well and make you happy. You don't want
<v Speaker 1>to feel restricted, like you're dying. I can't do that
<v Speaker 1>long term. If I said I'm never allowed to have
<v Speaker 1>a taste of anything that tastes sweet again, I would fail,
<v Speaker 1>fail fail. I like tasting things that taste set. Yeah.
<v Speaker 2>Well, And to that same point we were talking about,
<v Speaker 2>you know the fact that we tell people, you know,
<v Speaker 2>you know, you don't need to count calories. No, you
<v Speaker 2>don't need to count macros. Eat a variety of nutrient
<v Speaker 2>dense foods to satiety. And that's where to satiety comes
<v Speaker 2>into play. If you are continually eating beyond satiety, then
<v Speaker 2>you are eating more food than your body needs, right,
<v Speaker 2>and so this could be something else that you could
<v Speaker 2>look at too disappointed down south. Really start tuning in
<v Speaker 2>when you're eating. Are you eating because there's food left
<v Speaker 2>on your plates? Or are you eating because you're still hungry?
<v Speaker 2>And start really listening for the SI that tells you
<v Speaker 2>when you've had enough food, and really start paying attention
<v Speaker 2>to appetite correction in your window, because if you're over
<v Speaker 2>eating in your window, you know that can also hold
<v Speaker 2>up weight.
<v Speaker 1>Loss exactly, and it really it can be just simple things.
<v Speaker 1>And again, you want to feel happy with what you're eating.
<v Speaker 1>And that's why Sherry sure he knows this. I feel
<v Speaker 1>great physically whole food, plant based. I feel physically satisfied.
<v Speaker 1>I'm nutritionally satisfied emotionally, it doesn't do it for me
<v Speaker 1>long term, right, So you got to find that emotional
<v Speaker 1>piece that makes the difference. But you have found a balance.
<v Speaker 2>You know that you don't feel great and your body
<v Speaker 2>isn't the way you like it.
<v Speaker 1>If you have a cheese play every.
<v Speaker 2>Day, exactly, you're not opposed to having a cheese play
<v Speaker 2>on a random occasion exactly.
<v Speaker 1>Oh yeah, definitely right. But if I said I could
<v Speaker 1>never eat cheese against all want cheese, I'd be like,
<v Speaker 1>it's true. It's true. You would cheese, see cheese everywhere
<v Speaker 1>you looked. It's true.
<v Speaker 2>So yeah, make a few tweaks and then right back
<v Speaker 2>and let us know what you tweaked and how that
<v Speaker 2>worked for you. All right, So we have a question
<v Speaker 2>from Fasting Latina. Hello, I've been doing IF for almost
<v Speaker 2>three years, and I always wonder how you to treat
<v Speaker 2>your eating window. I'm helping some friends starting their IF journey,
<v Speaker 2>and it seems they are confused with the length of
<v Speaker 2>their eating window. When I tell them I have a
<v Speaker 2>five hour eating window, I am not really eating every
<v Speaker 2>hour for the next five hours. I probably eat three
<v Speaker 2>hours out of the five, but I keep my eating
<v Speaker 2>window for five hours makes sense? Can you explain better
<v Speaker 2>for the new people what you mean by eating window?
<v Speaker 1>Thank you? You two are my favorite podcast people. Well, yay,
<v Speaker 1>faster Latina. We're so glad. And we'll tell Roxy that
<v Speaker 1>you said that too, because she's a fasting Latina. Yes, yeah,
<v Speaker 1>you can follow her on Instagram at TikTok. Yeah, she's great.
<v Speaker 1>What's what is she fasting? Rocks? Yeah RX Yeah, we
<v Speaker 1>love rock all right, So that is a great question.
<v Speaker 1>And you're eating windows from first bidersip of fast breaking
<v Speaker 1>fooder beverage to last bider sip of fast breaking food
<v Speaker 1>or beverage. So it's that span of time from first
<v Speaker 1>bider sip to last bider sip. And no, you're not
<v Speaker 1>eating constantly the whole time. You eat within that time,
<v Speaker 1>just like everybody eats within a period of time. But
<v Speaker 1>like for someone who wakes up and eats breakfast at
<v Speaker 1>am and they have their last mill at eight pm,
<v Speaker 1>they're not eating constantly from eight am to eight pm,
<v Speaker 1>but they're eating within that period of time. So you're
<v Speaker 1>eating window is just the period of the day where
<v Speaker 1>you have the opportunity to eat or drink as it
<v Speaker 1>feels right. To you, I do not eat or drink
<v Speaker 1>constantly for my whole five hour window. I eat or
<v Speaker 1>drink something, I pause, then I have something else, then
<v Speaker 1>I pause, And at some point my pause just means
<v Speaker 1>my window is closed. And sometimes I don't even like
<v Speaker 1>do it on purpose. I'm not like, oh, my window
<v Speaker 1>is about to close. I better have something else. No,
<v Speaker 1>just whenever I've had my last Like, let's say my
<v Speaker 1>my average eating window is two to seven. That's a
<v Speaker 1>five hour window. Maybe today, Oh gosh, it's already two fifteen.
<v Speaker 1>I'm not going to be opening at too today. It's
<v Speaker 1>too late. I didn't do it. So let's say I
<v Speaker 1>open at three today and then I stop eating, and
<v Speaker 1>I've eaten and I'm satisfied and I don't have anymore.
<v Speaker 1>Maybe it's six thirty. That was my eating window for today.
<v Speaker 1>So you just figure out what works for you from
<v Speaker 1>day to day, and you stop eating when you've had enough,
<v Speaker 1>and that's when your window closes, even if you've got
<v Speaker 1>still time left on the clock. When you've had enough
<v Speaker 1>for the day, that's it. Did you want to add
<v Speaker 1>anything to that sharing?
<v Speaker 2>Well, And I was going to say, how you structure
<v Speaker 2>that is completely up to you exactly. Some people want
<v Speaker 2>to open their window with a meal, and then they
<v Speaker 2>want to go about their day. And then when it
<v Speaker 2>gets to the end of their eating window, they like
<v Speaker 2>to have, you know, a window closing snack. That might
<v Speaker 2>be when you have your yogurt and berries, like I
<v Speaker 2>do when I'm at work. And then other people like
<v Speaker 2>to open with a light snack or a light meal
<v Speaker 2>even and then they might close at the end of
<v Speaker 2>five hours with a light meal. So they might have
<v Speaker 2>a light meal, go about their day, have another light meal,
<v Speaker 2>and be done eating for the day. And for me,
<v Speaker 2>none of my I don't have a I don't have
<v Speaker 2>a schedule. It's whatever works that day. So whatever I'm eating,
<v Speaker 2>whatever my hunger's like, whatever my husband's up to, I
<v Speaker 2>might open with a meal. I might open with a snack.
<v Speaker 2>So just make it work for you. It's your window,
<v Speaker 2>make it work for you.
<v Speaker 1>So now it's time for our segment called what's your Why.
<v Speaker 1>Most of us begin with weight loss in mind, and
<v Speaker 1>that is a great why. But I genuinely believe when
<v Speaker 1>your why is deeper than weight loss alone, you're more
<v Speaker 1>likely to find long term success and to view intermittent
<v Speaker 1>fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Jane in
<v Speaker 2>North Carolina. She wrote my why Mental Peace as a
<v Speaker 2>food addict in a twelve step program. IF has been
<v Speaker 2>a mental life saver for me. It has been such
<v Speaker 2>an effective way of quieting all the food noise that
<v Speaker 2>used to fill my mind all day long, thoughts like
<v Speaker 2>is it time to eat? Now?
<v Speaker 1>Should I bring a snack? What should I eat?
<v Speaker 2>Those thoughts are now easily and quickly pushed aside so
<v Speaker 2>that my mind is at peace throughout the day and
<v Speaker 2>available to handle actual life by the time I eating
<v Speaker 2>window rolls around. I've switched to fat burning long ago,
<v Speaker 2>which also calms my mind and helps me make better
<v Speaker 2>decisions about what to eat.
<v Speaker 1>I love that so much.
<v Speaker 2>I love that so much because, let me just tell you,
<v Speaker 2>one of the first things that a person will tell
<v Speaker 2>you who's in like food addiction is they'll tell you
<v Speaker 2>should absolutely not practice intermittent fasting because you're gonna be
<v Speaker 2>starving and then you're gonna overeat. But that is not
<v Speaker 2>what we see. It's the off we've had. Yes, we've
<v Speaker 2>had many people who have struggled with food addiction. Who
<v Speaker 2>IF has been a lifesaver.
<v Speaker 1>For Yeah, it's cured it because, like like Jane said,
<v Speaker 1>and you know, I don't know that I would have
<v Speaker 1>called myself a food addict, but I mean I was obese.
<v Speaker 1>I was definitely, you know, not making the best choices
<v Speaker 1>with food. But it was, just like Jane said, every
<v Speaker 1>moment of my day I had that food noise. Is
<v Speaker 1>it time to eat? Should I bring a snack? What
<v Speaker 1>should I eat? And look, y'all just heard me not
<v Speaker 1>even realize what time it is, right like it's past
<v Speaker 1>when I normally might would open my window if I
<v Speaker 1>felt like it, and I didn't even notice or care
<v Speaker 1>or I'm not like getting anxious because I'll maybe I'll
<v Speaker 1>I've been at four today. I don't know. I've got
<v Speaker 1>some stuff to do. I've got to go run some errands.
<v Speaker 1>Who knows what I'll eat. And that quietness is life changing.
<v Speaker 1>And then when I do eat, I'll eat what I
<v Speaker 1>want to eat, and then I'll stop and it just
<v Speaker 1>it's amazing. My mind is calm and I make better decisions,
<v Speaker 1>just like Jane said.
<v Speaker 2>All right, so we have another question this week from
<v Speaker 2>Sarah and Tennessee. She said, Hey, there, I've been practicing
<v Speaker 2>on and off for maybe two years, but I recently
<v Speaker 2>did the twenty eight day fast start. Most of the
<v Speaker 2>time I did eighteen six, and I have continued fasting.
<v Speaker 2>My question is about katosis. Can you explain in more
<v Speaker 2>detail about why one would get kicked out of it?
<v Speaker 2>I didn't even know you could get into katosis without
<v Speaker 2>doing keto, but one day I did. Just checked my
<v Speaker 2>key tones while I was fasting, and it was point six,
<v Speaker 2>which is a small level of katosis. How can I
<v Speaker 2>be sure I'm staying in katosis? And what can I
<v Speaker 2>do to ensure that? I am five foot five for reference,
<v Speaker 2>and weigh one hundred and seventy five pounds. My goal
<v Speaker 2>weight is one fifty. My age is thirty six. I
<v Speaker 2>lost thirty pounds initially going from two twenty eight to
<v Speaker 2>two hundred doing keto, and then I started a GLP
<v Speaker 2>one medication this past October, and that is how I
<v Speaker 2>got to one hundred and seventy five. I do stay
<v Speaker 2>on the low doses, and I don't ever plan on
<v Speaker 2>going up past the lowest dose, which I'm on now.
<v Speaker 2>Thank you so much. I love your Lady's podcast.
<v Speaker 1>All right, so here's some really good news. You do
<v Speaker 1>not want to be, or need to be, or have
<v Speaker 1>to have as a goal to be in kytosis twenty
<v Speaker 1>four to seven. And I actually think that we don't
<v Speaker 1>want to be in katosis twenty four to seven. I mean,
<v Speaker 1>I know there's some mixed thoughts about that. But the
<v Speaker 1>evolution of the low carb community has been really interesting
<v Speaker 1>to watch because we do still have the diehards who
<v Speaker 1>are like low car twenty four to seven katosis twenty
<v Speaker 1>four seven, and a lot of them have transitioned to
<v Speaker 1>carnivore or even more. But then there's some people like
<v Speaker 1>doctor e how did he say his last name, Sherry
<v Speaker 1>Ein felt I felt maybe doctor who's now transitioned to
<v Speaker 1>the hava app and he is now eating potatoes in
<v Speaker 1>focusing on satiety and no longer thinks that everyone needs
<v Speaker 1>to He genuinely believed back in the day that katosis,
<v Speaker 1>we should strive for katosis all the time, that should
<v Speaker 1>be the optimal goal. That yeah, that being in katosis
<v Speaker 1>twenty four to seven was optimal, and so a lot
<v Speaker 1>of people who did think that no longer. Do you
<v Speaker 1>know one of the carnivore doctors who was one hundred
<v Speaker 1>percent carnivore realized that his hormones were suffering. He had
<v Speaker 1>lotusosterone and some other issues, so he added back things
<v Speaker 1>like fruit and honey. And there are people in the
<v Speaker 1>community that just are mad that he's doing that. They
<v Speaker 1>don't like that he's gone out of that. But the
<v Speaker 1>reason I'm sharing this is because thought evolves over time.
<v Speaker 1>You may be a Keto way of eating suits you
<v Speaker 1>really really well. You mentioned that you lost thirty pounds
<v Speaker 1>initially doing keto, and if you feel great eating in
<v Speaker 1>a lower carb way of eating, then that's one thing
<v Speaker 1>to consider. But I don't want anybody to think that
<v Speaker 1>there's some sort of scientific consensus that we need to
<v Speaker 1>be in katosis all the time, that that is our goal.
<v Speaker 2>So yeah, especially, I mean, if that was your goal
<v Speaker 2>was to be to eat cato and you wanted to
<v Speaker 2>eat like that every single day for the rest of
<v Speaker 2>your life, go for it, right. But there's a lot
<v Speaker 2>to be said for metabolic flexibility, exactly, and if you
<v Speaker 2>eat keto every day, you lose that metabolic flexibility, and
<v Speaker 2>that is something that I think is very important to maintain.
<v Speaker 1>I think so too, And just seeing seeing people evolve
<v Speaker 1>who were really hardcore in that community and then learn
<v Speaker 1>more change their thinking. I think that's really important to note.
<v Speaker 1>And again we get you know, Quote used the phrase
<v Speaker 1>kicked out of katosis, and that kind of made me
<v Speaker 1>smile because we hadn't seen that terminology in a while.
<v Speaker 1>Back in like twenty seven twenty eighteen, when we were
<v Speaker 1>running the fasting communities twenty nineteen, people were like really
<v Speaker 1>obsessed with like checking their key tones all the time.
<v Speaker 1>You know, they had the keto mojo they were testing
<v Speaker 1>and they're like, oh my god, it's only point six.
<v Speaker 1>You know, what do I do? And I had something
<v Speaker 1>I shared all the time back then, and it was
<v Speaker 1>someone who really deeply understands katosis and is someone who
<v Speaker 1>follows a low carb way of eating. And how the
<v Speaker 1>more adapted we are, actually we have fewer key tones
<v Speaker 1>floating around in the blood because our body now isn't
<v Speaker 1>wasting them and so we're using them differently. So chasing
<v Speaker 1>keytnes is not a good idea for anybody. Even if
<v Speaker 1>you are eating keto, we're not chasing key tones ever.
<v Speaker 1>So basically, can your body store your burn your sword
<v Speaker 1>fat for fuel? That's the goal. That's what it means
<v Speaker 1>to be metabolically flexible. Not being kotosis all the time,
<v Speaker 1>because literally I could drink bulletproof coffee twenty four hours
<v Speaker 1>a day and just be in very very strong katosis,
<v Speaker 1>have lots of key tones and be burning zero body fat.
<v Speaker 1>So if your goal is to just have high levels
<v Speaker 1>of key tones, you have to say, why why do
<v Speaker 1>I want to have high levels of keytnes? You just drink?
<v Speaker 1>You could just drink butter and mpcy too oil in
<v Speaker 1>your coffee. You'd have very high keytones and not burning
<v Speaker 1>any body fat. But if you want to burn body fat,
<v Speaker 1>that's where you're fast and clean. You flip the metabolic switch,
<v Speaker 1>your body burns some stored fat. You might have a
<v Speaker 1>short period of the day where you flip that switch
<v Speaker 1>and burn some stored fat and have some small amount
<v Speaker 1>of keytnes, but that's it. We're not We're burning a
<v Speaker 1>little bit every day, just a little bit, and that's
<v Speaker 1>how you get where you want to be a little
<v Speaker 1>bit of time in katosis every day, just a little later,
<v Speaker 1>and you're fast. Over time, that will add up. So
<v Speaker 1>stop chasing keytnes and don't worry about what level of
<v Speaker 1>kotosis you're in, because even if you were just doing
<v Speaker 1>straight up keto. Your level of ketosis goes down as
<v Speaker 1>you become more and more adapted. Is there anything else
<v Speaker 1>you wanted to add to that, Sherry?
<v Speaker 2>I mean, I will say, if you don't believe us,
<v Speaker 2>we have a friend who was eating pretty low carb,
<v Speaker 2>even did some carnivore for a while, and she was
<v Speaker 2>really trying to ward off diabetes, fatty liver disease, and
<v Speaker 2>she got really stuck in her weight loss and she
<v Speaker 2>couldn't get scaled to move. And I suggested to her
<v Speaker 2>last summer that she perhaps had lost metabolic flexibility. And
<v Speaker 2>this girl loves rice. She hadn't had it in years.
<v Speaker 2>But she has started eating rice again a lot, like
<v Speaker 2>on a frequently frequent basis, and she's happier than ever
<v Speaker 2>and she has now.
<v Speaker 1>Lost ten Yeah, I think it's twenty close to.
<v Speaker 2>Twenty since she kind of pivoted and changed her dieta yeah,
<v Speaker 2>so we don't. I mean, I just think that goes
<v Speaker 2>to show key tones have nothing to do with weight loss.
<v Speaker 1>Yeah, really that's true. I mean, you can have your
<v Speaker 1>body burning fat and so little key tones in your
<v Speaker 1>blood to be measured that you can't even find them
<v Speaker 1>in there, but you're still burning fat. So I wouldn't
<v Speaker 1>focus on the key tones at all, just focus on
<v Speaker 1>how you feel. If you're able to fast clean, feel
<v Speaker 1>a little bit of hunger, keep fasting the hunger fades
<v Speaker 1>and you feel better, then you can assure be assured
<v Speaker 1>that your body is slipping the switch and you're fine.
<v Speaker 1>No measurement of katosis needed. Okay, now we're going to
<v Speaker 1>do some clean fast housekeeping. We get lots and lots
<v Speaker 1>of questions regarding what can and can't be used during
<v Speaker 1>the fast. So let's go through some of those questions,
<v Speaker 1>starting with al and Plymouth, Massachusetts. After a terrible blood
<v Speaker 1>panel the end of December, I decided to really stick
<v Speaker 1>with intermittent fasting. I've lost forty pounds and I feel great.
<v Speaker 1>My blood work is terrific by a one. C came
<v Speaker 1>down from seven point seven to six point one, and
<v Speaker 1>my morning blue coats went from one eighty six to
<v Speaker 1>one twelve. First question, does chewing sugar less gum break
<v Speaker 1>a fast? Let's tillie Al.
<v Speaker 2>Yes, it does. Yeah, it absolutely does. It's going to
<v Speaker 2>stimulate an insulin response, and insulin when you have high
<v Speaker 2>circulating levels of insulin, it prevents your body from accessing
<v Speaker 2>fat stores for energy.
<v Speaker 1>All right, second question from al, I've read and heard
<v Speaker 1>that drinking a glass of hot lemon water cleanses your liver.
<v Speaker 1>I do eighteen six pretty much every day. I do
<v Speaker 1>the lemon water at the morning break. And I'm not
<v Speaker 1>really sure what all means by morning break. Maybe when
<v Speaker 1>he's breaking his fast. That's kind of what I wondered,
<v Speaker 1>but also maybe he has a break at work. And
<v Speaker 1>all right, so does hot lemon water break the fast? Here?
<v Speaker 2>Again, it does because lemon is going to produce an
<v Speaker 2>insulin response. We don't want to take in anything that's
<v Speaker 2>going to produce an insulin response. So that's going to
<v Speaker 2>be anything fruity sweet, even artificial sweet, nurse, anything flavored,
<v Speaker 2>anything that your brain thinks is food.
<v Speaker 1>Right right now, If you believe and feel very strongly
<v Speaker 1>that having a glass of hot lemon water is going
<v Speaker 1>to benefit your liver, then open your window with it,
<v Speaker 1>have it to start, but know that you're fast is over,
<v Speaker 1>so you can't also tell you.
<v Speaker 2>I don't want to disappoint you, but there I've actually
<v Speaker 2>did some deep diabtes.
<v Speaker 1>I says, if you think.
<v Speaker 2>There is no clinical evidence that supports lemon water, cleansing
<v Speaker 2>your liver. But the clean fast will the.
<v Speaker 1>Clean fast cleanses your lover better than anything. Yeah, it's true,
<v Speaker 1>but still there's no reason that if you if you
<v Speaker 1>think it's helping you and you enjoy it, open your
<v Speaker 1>window with it, but know that the fast is over.
<v Speaker 1>That's part of your eating window. And that is absolutely
<v Speaker 1>fun to do, but it's not it's not fasting all right.
<v Speaker 1>Is organic green tea okay to have well fasting? It
<v Speaker 1>is absolutely okay.
<v Speaker 2>Yep, you can organic green tea with the caveat that
<v Speaker 2>it has to just be green tea.
<v Speaker 1>It cannot be hibiscus green tea, or.
<v Speaker 2>Right flavor tea tea yanna or pear or peach or
<v Speaker 2>all those other flavors that are out there.
<v Speaker 1>It has to just be plain green tea leaves. And
<v Speaker 1>it's always safest just to brew your own. Get organic
<v Speaker 1>green tea leaves or regular green tea leaves or whatever
<v Speaker 1>I mean in a bag. Sometimes when I say tea lead,
<v Speaker 1>people think I mean that you're like supposed to use
<v Speaker 1>like loose tea. No, loose tea is a big pain
<v Speaker 1>in the name. You can't have one too. I mean,
<v Speaker 1>maybe somebody loves doing that. It's like a ritual. It's
<v Speaker 1>part of the process. But a tea bag is absolutely
<v Speaker 1>fine as long as inside that tea bag is just
<v Speaker 1>tea leads. And also Al continued by saying, just started
<v Speaker 1>following you guys, and I love your podcast. Well, thank you.
<v Speaker 1>We absolutely love doing it, and I think that might
<v Speaker 1>come through yep.
<v Speaker 2>All right, so this is another question. We have Hillo
<v Speaker 2>from South Carolina. She says, I'm in perimenopause and I
<v Speaker 2>take a testosterone troach in the morning. It is orange
<v Speaker 2>marshmallow flavored. I think I know the answer. Is it
<v Speaker 2>breaking my fast? And maybe I need to take that
<v Speaker 2>at night instead?
<v Speaker 1>All right, So Cherry put a note here and I'm
<v Speaker 1>just going to read it. Sheerry said that she looked
<v Speaker 1>online and checked this out and found something that suggests
<v Speaker 1>that oral testosterone, no matter how you're taking it, is
<v Speaker 1>best take in a few hours before bedtime. Do you
<v Speaker 1>remember why?
<v Speaker 2>It has to do with absorption and how your body
<v Speaker 2>uses it. I don't remember why, but I found several
<v Speaker 2>different sites that suggested that.
<v Speaker 1>Okay, and definitely we do not want orange marshmallow flavored.
<v Speaker 1>If we can help it during the fast, that would
<v Speaker 1>not be part of a clean fast.
<v Speaker 2>Sometimes when I find stuff like that, I drop it
<v Speaker 2>in show notes, but I don't think I did.
<v Speaker 1>It's not there. Also like, I don't do a testosterone
<v Speaker 1>supplement because doctor Taba Barber put me on one at
<v Speaker 1>first when I started horm in a placement therapy. It
<v Speaker 1>gave me huge breakouts. I'm like, I'm having all these zits.
<v Speaker 1>She's like, it's probably the testosterone. So we stopped the testosterone.
<v Speaker 1>That stopped that for me. I'm very sensitive to testosterone.
<v Speaker 1>I started taking DHA, which helps your body produce its
<v Speaker 1>own natural testosterone. Again, I started getting breakouts. But back
<v Speaker 1>when when I was using it, mine was the kind
<v Speaker 1>that you rub on your skin. It was a lotion
<v Speaker 1>of cream. So that's something to think about. It's going
<v Speaker 1>in through your skin instead of having to be oral
<v Speaker 1>something that. Mine was a compounded cream as well. Yep, yeah,
<v Speaker 1>compounded cream.
<v Speaker 2>All right.
<v Speaker 1>So now we've got some more clean fast questions. Here's one.
<v Speaker 1>I have started to drink active water that's spelled act
<v Speaker 1>iph Never heard of that one, which is an alkaline
<v Speaker 1>water ionized pH to nine point zero. Is that breaking
<v Speaker 1>my fast? So I looked it up.
<v Speaker 2>It is a it's kind of like we have all
<v Speaker 2>those alkinized water here in the United States and this
<v Speaker 2>is one in the UK. And you can tell it's
<v Speaker 2>not going to break your fast if you look at
<v Speaker 2>the ingredient list. So when I looked up the ingredient list,
<v Speaker 2>it says it contains spring water, magnesium, sodium by carbonate,
<v Speaker 2>and potassium by carbonate. So those are just minerals they
<v Speaker 2>add to the water to make it taste better. So
<v Speaker 2>those are completely fine. As long as it says water
<v Speaker 2>and some minerals, it's totally okay. Now, if they threw
<v Speaker 2>something in there weird, like citric acid, you wouldn't want
<v Speaker 2>to do that. But water and mineral minerals is fine.
<v Speaker 2>And then when we get asked a lot people want
<v Speaker 2>to know can we take magnesium supplements while fasting?
<v Speaker 1>And see the answer to that is not a yes
<v Speaker 1>or no, because it depends on how your magnesium supplement
<v Speaker 1>is formulated. Like for example, here would be an easy no,
<v Speaker 1>a gummy, a magnesium gummy. We would know that would
<v Speaker 1>not be safe for the clean fast because it's flavored
<v Speaker 1>and it's sweet, and then you know what about.
<v Speaker 2>It, it's a liquid, Well, some liquid n times out
<v Speaker 2>of ten is going to have some preservative in it.
<v Speaker 1>Need to read read the ingredients. If it's just you know,
<v Speaker 1>magnesium and water, that would be different. But you know,
<v Speaker 1>like a powder that you mix in water that's almost
<v Speaker 1>one hundred percent always going to be a no. Because
<v Speaker 1>even you know, there's like a brand called Calm that
<v Speaker 1>people like, and there's a flavored version, and then there's
<v Speaker 1>an unflavored version. So people think, oh, the unflavored is
<v Speaker 1>probably fine. No, it is. It has citric acid in it,
<v Speaker 1>which gives it a flavor, and that's we do not
<v Speaker 1>have citric acid during the clean fast. And so it's
<v Speaker 1>really easy to say no to those. As far as
<v Speaker 1>the capsule goes, you know, technically, any kind of capsule,
<v Speaker 1>something solid, you're putting it into your body, it's going
<v Speaker 1>to have fillers, it's going to have additives. But I
<v Speaker 1>take a magnesium supplement every night after my window is closed,
<v Speaker 1>but before bed. Of course, y'all know, I use bioptimizers,
<v Speaker 1>and so to Sherry. We have a link to that
<v Speaker 1>in show notes. They sponsor our podcast. I don't think
<v Speaker 1>it's a problem for my fast. I take it confidently,
<v Speaker 1>no issues. It helps me sleep and I wouldn't worry
<v Speaker 1>about that. So a capsule probably fine any and if
<v Speaker 1>it did have a tiny little effect, it's anybity. But
<v Speaker 1>what you don't want is a powder or a gummy
<v Speaker 1>or or something that you're tasting. Yep, all right, I'm
<v Speaker 1>not going to have to read this one. This is
<v Speaker 1>pooor air tea say for a clean fast? Did I
<v Speaker 1>say it right? That's why I didn't want to read it.
<v Speaker 1>That's where I put that there. Pronunciation. That's why I'm laughing,
<v Speaker 1>because the way is pronunciation is written p oo ai
<v Speaker 1>r like pooh air. No, no, pooh air like like
<v Speaker 1>stinky air. Yeah, it's poor erity. I'm sorry. That's an
<v Speaker 1>elementary school humor.
<v Speaker 2>Again is pop never knew how you said it and
<v Speaker 2>look it up because I was like, I don't know,
<v Speaker 2>I don't think gen know's No, it's pooty.
<v Speaker 1>Say for a clean fast, spelled p u e r h.
<v Speaker 1>In case everybody's like, what in the world is pooh
<v Speaker 1>air tea?
<v Speaker 2>It is a fermented Asian tea. So it is described
<v Speaker 2>if you ever want to know if a real tea
<v Speaker 2>is safe for a clean fast. And here's where this
<v Speaker 2>one's a little weird. We always say if it's real
<v Speaker 2>tea leaves, you're good to go. This is real tea leaves,
<v Speaker 2>but it's the firmamented yeah, And you know, anytime you
<v Speaker 2>ferment anything, there's always natural sugars and stuff that occur
<v Speaker 2>in the fermentation process. So this one is described as woody,
<v Speaker 2>floral or nutty with a smooth, sweet aftertaste. And so
<v Speaker 2>we know bitter flavors don't listen an insulin response, but
<v Speaker 2>I would avoid anything described as.
<v Speaker 1>Sweet as well.
<v Speaker 2>I went into a deep rabbit hole into research on this,
<v Speaker 2>tons of research on this tea in regards to blood glucose,
<v Speaker 2>and it's and is known to reduce fasting blood close
<v Speaker 2>blood glucose levels in lab studies, Like there's so much research.
<v Speaker 1>You know what else reduces blood glucose when you're fasting?
<v Speaker 1>Insulin response right right, avoid, But they aren't really sure
<v Speaker 1>how it lowers blood glucose.
<v Speaker 2>They think it has to do with some enzyme that
<v Speaker 2>your body produces, YadA, YadA.
<v Speaker 1>YadA, But it could be insulin roponts.
<v Speaker 2>But if it did not, if it was not because
<v Speaker 2>of an insulin response, there's still the concern that you're
<v Speaker 2>going to become hypogacemic while drinking drinking it, which is
<v Speaker 2>going to make your fast hard. You're not gonna feel
<v Speaker 2>great and you're not gonna get into fat burning, which
<v Speaker 2>is why we're fasting in the first place. And studies
<v Speaker 2>show that for health benefits for the tea, the best
<v Speaker 2>time to drink it is one hour after a meal,
<v Speaker 2>as it is a medicinal tea and it likely has
<v Speaker 2>little benefit in the fasted states.
<v Speaker 1>So that's a great explanation. So if you love it,
<v Speaker 1>have it one hour after your meal.
<v Speaker 2>Yep, save it for your eating window, and then you'll
<v Speaker 2>get the maximum benefit from the tea and not potentially
<v Speaker 2>ruin your fast.
<v Speaker 1>Well that is great information, all right. So 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. Y'all
<v Speaker 1>know I am a teacher and I always will be,
<v Speaker 1>and so it makes me very happy to have a
<v Speaker 1>wide variety of resources for you no matter where you
<v Speaker 1>are in your intermittent fasting journey. I recommend that you
<v Speaker 1>start with Delayed on Deny, which I think is the
<v Speaker 1>best quick introduction to intermittent fasting out there. The updated
<v Speaker 1>second edition is available in paperback and hardback only on Amazon,
<v Speaker 1>and it's an ebook and audiobook format wherever you find
<v Speaker 1>your ebooks and your audio books. The new edition was
<v Speaker 1>updated with a comprehensive ADF chapter, which I think is
<v Speaker 1>the best exclament explanation of ADF out there. So if
<v Speaker 1>you're wanting to start ADF, don't go to the ADF
<v Speaker 1>chapter of Fast Feat Repeat. Instead, you want the D
<v Speaker 1>D D. We've we've revised it in a way to
<v Speaker 1>based on the experience we've had with you know, intermitt
<v Speaker 1>and fasters all around the world. So we've also got
<v Speaker 1>updated success stories all from inspirational members of the Delayed
<v Speaker 1>on to Night community. And oh shery, did you see
<v Speaker 1>the post today Someone in the community mentioned that they
<v Speaker 1>were listening to the audio for D D D again,
<v Speaker 1>Uh huh, just for a new inspiration and finding all
<v Speaker 1>sorts of nuggets in there again.
<v Speaker 2>So I think anytime you reread a book or you
<v Speaker 2>listen to a book, you learned something new.
<v Speaker 1>But I love that she's an experienced faster and she
<v Speaker 1>was just listening to it and getting all sorts of
<v Speaker 1>aha moments here and there. I really think, and of
<v Speaker 1>course this is my teacher background coming in when you
<v Speaker 1>read something the first time, it's new information. You don't
<v Speaker 1>have the experience with it, you don't know anything about it.
<v Speaker 1>Like if I read a flight manual right now, I
<v Speaker 1>don't know how to fly play, none of it would stick.
<v Speaker 1>It would be just words, right, it's just words. But
<v Speaker 1>if someone taught me to fly a play, then I
<v Speaker 1>went and read a flight manual, I would get it
<v Speaker 1>so differently.
<v Speaker 2>Right, because you know how to apply the information.
<v Speaker 1>So the same thing here. If you only read whatever
<v Speaker 1>book you started with, if you only read it at
<v Speaker 1>the beginning of your journey and it's been a while,
<v Speaker 1>I would go back and read it again or listen
<v Speaker 1>to it again, and you're going to be like, oh,
<v Speaker 1>now it's going to make a lot of sense because
<v Speaker 1>you have the practical understanding of living the lifestyle, and
<v Speaker 1>the advice is going to make so much more sense
<v Speaker 1>than it did before you knew what you were doing.
<v Speaker 1>So anyway, Delay Don't Deny is the book that I
<v Speaker 1>would recommend, And there's a link to where to get
<v Speaker 1>it in show notes. And now it's time for our
<v Speaker 1>tweak of the week. You know I always say tweak
<v Speaker 1>it till it's easy. But the tweak that works for
<v Speaker 1>me might not be the one that works for you.
<v Speaker 1>And that's why it's super helpful to hear how other
<v Speaker 1>intermittent fasters are making intermittent fasting work for them. So
<v Speaker 1>here's one Hygen and Sherry as a background story. I
<v Speaker 1>found intermittent fasting in May of twenty twenty three, and
<v Speaker 1>I've lost nearly forty pounds in six to eight months,
<v Speaker 1>plenty of non scale victories, and I was already planning
<v Speaker 1>my amazing story that I will share with Jen on
<v Speaker 1>intermittent fasting stories. Then life happened. I had an incredibly
<v Speaker 1>stressful year at home and at work, reverted to old
<v Speaker 1>eating habits, and while I was still fasting when I could,
<v Speaker 1>the combination of cortisol from the stress, loads of chocolates
<v Speaker 1>in my window, and much less activity have caused me
<v Speaker 1>to gain back thirty five pounds cue the sad trombone music. However,
<v Speaker 1>part of what helped me overcome this terrible year was
<v Speaker 1>the decision to leave my high end job at a
<v Speaker 1>high end company and become a freelance consultant. As a result,
<v Speaker 1>I'm now the own of my time and my well being.
<v Speaker 1>While I never completely stopped fasting. I've realized it's time
<v Speaker 1>for some adulting, and with my new earned work freedom
<v Speaker 1>over the last two months, I'm taking my health into
<v Speaker 1>my own hands. I've cleaned up my diet, and I've
<v Speaker 1>committed to an ADF protocol for the next four weeks
<v Speaker 1>to help reverse what seems to be the beginning of
<v Speaker 1>insulin resistance. My scale has starting moving, My scale has
<v Speaker 1>started moving in the right direction, and I'm feeling better overall.
<v Speaker 1>And I have a new additional why being self employed
<v Speaker 1>means you don't have paid sick days. If you slack,
<v Speaker 1>there's no boss to breathe down your neck, the same
<v Speaker 1>as if you need to take things easy to live
<v Speaker 1>a healthier, fuller life. That's really a good point, Shery.
<v Speaker 1>I never thought of that, no more sick days if
<v Speaker 1>you're self employed. It's true. On the positive, if you're
<v Speaker 1>filled with energy, you have a positive outlook, and your
<v Speaker 1>brain is not fogged or sluggish, you become a better
<v Speaker 1>consultant and a more efficient worker. Intermittent fast can help
<v Speaker 1>me get all of this and avoid losing money for
<v Speaker 1>my unplanned sick days. Bottom line, self employment and intermittent
<v Speaker 1>fasting for the win. Thanks for everything. I love that too.
<v Speaker 1>I never really thought about that, but it's true. Yeah,
<v Speaker 1>that's true. I don't take sick days, but I don't
<v Speaker 1>have them. So that's thank you. Intermitten Fasting. Yeah.
<v Speaker 2>Well, we love to leave you with inspiration our motivational quotes,
<v Speaker 2>and this week we have a quote from Apple. The
<v Speaker 2>quote is your journey is unfolding exactly as it should.
<v Speaker 2>Trust the process and know that everything is happening for
<v Speaker 2>your highest good. And I love that so much. We
<v Speaker 2>all have bad days, but those bad days have the
<v Speaker 2>ability to teach us something.
<v Speaker 1>Yeah. Absolutely, I love that too. Of course, the teacher
<v Speaker 1>and me loves that you look at the lesson in
<v Speaker 1>there and then you apply it. You don't, you know,
<v Speaker 1>keep making the same mistake over and over forever. You say,
<v Speaker 1>all right, what am I learning? And how can I
<v Speaker 1>make a change based on what I'm learning? Thanks so
<v Speaker 1>much for listening today. We would love to have you
<v Speaker 1>join us in the Delayed on Tonight community, where you
<v Speaker 1>can interact with both me and Sherry, plus the most
<v Speaker 1>supportive bunch of intermittent fasters you'll find anywhere. Go to
<v Speaker 1>Jenstevens dot com slash community to join us.
<v Speaker 3>Don't forget to subscribe to this podcast to your favorite
<v Speaker 3>podcast app, and if you haven't already, please leave us
<v Speaker 3>a five star review that helps new listeners find the
<v Speaker 3>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 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. Sand