Episode 58: Digging Into Research Studies, Blood Glucose Level Concerns, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only, and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's Sherry, I'm doing great. I
<v Speaker 1>am so glad. We excited. Guess what happened?
<v Speaker 2>I know I was thinking about that this morning. I'm
<v Speaker 2>going to Chen's next Monday. It's Tuesday where we're at recording,
<v Speaker 2>and on Monday I am driving to Atlanta and I
<v Speaker 2>am picking up our friend Roxy, And you guys might
<v Speaker 2>remember Roxy was on episode I think it was seventeen
<v Speaker 2>where we discussed all things ADF. She's kind of our
<v Speaker 2>ADF Gurbu. She leads our meal Liss Monday group in
<v Speaker 2>the DDD community. We have worked with her now for
<v Speaker 2>since twenty twenty, twenty nineteen.
<v Speaker 1>Something like that, going on five years.
<v Speaker 2>She was a moderator in the Facebook group and then
<v Speaker 2>she's been working with us in community since we started
<v Speaker 2>the community in twenty twenty.
<v Speaker 1>Right did we start the community? I think we started
<v Speaker 1>the community in twenty twenty one.
<v Speaker 2>Was it twenty twenty one?
<v Speaker 1>Okay, yeah, it was twenty twenty one, because it.
<v Speaker 2>Was you know, COVID years whah blur.
<v Speaker 1>That was well, I know that in twenty twenty everything
<v Speaker 1>got like really ramped up online and people were a
<v Speaker 1>lot more like supercharged with like quick to anger. And
<v Speaker 1>that was why face That's right, because that's right, yeah,
<v Speaker 1>donor on.
<v Speaker 2>Yeah, like we couldn't say the word fat, like fat
<v Speaker 2>thumb the face I have fat thumbs because they accidentally
<v Speaker 2>did something in Facebook's like bullying and we couldn't say
<v Speaker 2>fat adaptation. We would have to say metabolic adaptation. It
<v Speaker 2>got really tiresome.
<v Speaker 1>AI, I didn't understand nuance.
<v Speaker 2>Yeah, because we started Life Lessons in twenty twenty and
<v Speaker 2>then they did, Yeah, we started the community twenty one.
<v Speaker 2>So it's been Yeah, it's been like five years that
<v Speaker 2>we have been friends with Roxy on the line only
<v Speaker 2>I talked her into flying to Atlanta so we could
<v Speaker 2>surprise Gin for her birthday. But I am really bad
<v Speaker 2>at surprises. Apparently or Jin's really good at guessing.
<v Speaker 1>Well, I'm really good at guessing.
<v Speaker 2>I said to her, I have a surprise for your birthday,
<v Speaker 2>and she immedia and we were done recording, so we're
<v Speaker 2>face to face because we have like video chat.
<v Speaker 1>We'll face to video phase.
<v Speaker 2>Right yeah, right, So she I said I have a
<v Speaker 2>surprise for your birthday and she said, is Roxy coming?
<v Speaker 2>And I literally just.
<v Speaker 1>Froze like and I knew that the answer was yes.
<v Speaker 2>My face gives everything away. I was like, oh my gosh,
<v Speaker 2>and I just started laughing and I'm like, yes, So
<v Speaker 2>we're gonna pick I'm gonna pick up Roxy from the
<v Speaker 2>Atlanta airport, which is about two and a half hours
<v Speaker 2>for me, and then we're going to drive together. To
<v Speaker 2>Gen's house, which is about another maybe five and a
<v Speaker 2>half hours from Atlanta. And yeah, We're gonna spend the
<v Speaker 2>week together and I'm so excited.
<v Speaker 1>I'm so excited as well. We're gonna have a lot
<v Speaker 1>of fun. Maybe I'll take all to that escape room. Oh,
<v Speaker 1>that would be so fny. You think you would like it?
<v Speaker 1>Shary knows, obviously, the audience may or may not if
<v Speaker 1>you're in the community. I shared this past week, I
<v Speaker 1>went with my trivia friend Grew. We went and did
<v Speaker 1>an escape room at Broadway at the Beach here in
<v Speaker 1>Myrtle Beach, and I don't know. I was like, you know,
<v Speaker 1>I'm trying to do more things with people, and I
<v Speaker 1>was like, yeah, but I'm gonna go. It sounds like
<v Speaker 1>it would be cheesy and not really that much fun,
<v Speaker 1>but I you know, i'd get out of the house
<v Speaker 1>do something social. Oh my gosh, it was so much fun. Oh,
<v Speaker 1>I figured you would have a blast.
<v Speaker 2>I've always wanted to do that, but they came out
<v Speaker 2>after I moved to Alabama, and I don't have a
<v Speaker 2>you know, I don't have like a core group of
<v Speaker 2>friends here, have a few friends from work or whatever,
<v Speaker 2>and so I've just never had an opportunity to do it, but.
<v Speaker 1>Was really really high quality and it was like way
<v Speaker 1>better produced than I thought, like really good props and
<v Speaker 1>really interesting, Like I don't know if they're all like this,
<v Speaker 1>but it was so good anyway.
<v Speaker 2>But if you like that, you might like the like
<v Speaker 2>Murder in a Box mysteries. Eric and I have tried
<v Speaker 2>a couple of one, and we did one with my
<v Speaker 2>parents last year when we're on vacation together and they
<v Speaker 2>have there's different brands out there and whatnot. We've tried
<v Speaker 2>a couple of them. They're all a little bit different,
<v Speaker 2>but it's something fun to do, so especially for a
<v Speaker 2>good rainy day, and so same kind he's interested. We're
<v Speaker 2>trying to solve a murder and to be the first
<v Speaker 2>one to solve it or whatever. You get all these
<v Speaker 2>clues and you work through the process. It's kind of
<v Speaker 2>like clue, but a little more intense, a lot of
<v Speaker 2>reading and.
<v Speaker 1>Very this was the pieces together. You're like pressing buttons
<v Speaker 1>and trying to open things and yeah.
<v Speaker 2>Yeah, no, that sounds fun. That sounds fun. You know.
<v Speaker 2>I've always wanted to go axe throwing, and it's always
<v Speaker 2>just you and me and I was like, oh, Roxy's coming.
<v Speaker 1>Maybe you know you don't want to go in anything
<v Speaker 1>like that.
<v Speaker 2>And I thought about you throwing darts last year and
<v Speaker 2>I was like, maybe not.
<v Speaker 1>Well I won the darts that was just but then
<v Speaker 1>I've never been able to do it again. Anyway, we'll
<v Speaker 1>see y'all can throw axes and I'll cheer you on the.
<v Speaker 2>Episode after this one will be brought to you by
<v Speaker 2>the beach. Well, we're together together. So anyway, I did
<v Speaker 2>want to share today. I shared this in the DDD community.
<v Speaker 2>I think it's so important that I wanted to share
<v Speaker 2>it here as well. If you listen to the podcast
<v Speaker 2>for any amount of time, you know, Jenna and I
<v Speaker 2>talk a lot about how different there's you know, all
<v Speaker 2>these headlines. There was the one months ago about how
<v Speaker 2>fasting causes cardiovascular disease or whatever, and the entire world
<v Speaker 2>was in an uproar over it. We took some time
<v Speaker 2>to kind of break down the quote unquote study and
<v Speaker 2>talked about it. And you know, we talked to you
<v Speaker 2>a lot about different research that comes out or people
<v Speaker 2>will will write to us and say I read this
<v Speaker 2>article whatever, And we've talked to you a lot about
<v Speaker 2>really reading through the research and how to kind of
<v Speaker 2>pick your way through it and determine whether or not
<v Speaker 2>it's like a valid argument. And so there's a woman
<v Speaker 2>I subscribe to. Her name's doctor Kate.
<v Speaker 1>Is our last name, Shanahan. I'll look it up while
<v Speaker 1>you keep talking. Yeah, you look it up? Well, I yeah, Well,
<v Speaker 1>I talk about this. She just she has a lot.
<v Speaker 2>She writes a lot about that's her ate, Shannick medical
<v Speaker 2>field and different research and medications and diet. She's really big.
<v Speaker 2>You'll hear me talk about oxidative stress a lot, and
<v Speaker 2>I've learned a lot about that from following her. She's
<v Speaker 2>pretty convinced that a lot, if not most, disease is
<v Speaker 2>caused by oxidative stress. Anyways, she released a I guess
<v Speaker 2>a blog post today and the title of it is
<v Speaker 2>Medscape is misleading doctors about statin benefits for breast cancer.
<v Speaker 2>Medscape is a website that doctors go to to read
<v Speaker 2>the latest medical information they get like continuing education opportunities
<v Speaker 2>through there. It's basically their resource. That's their resource, the.
<v Speaker 1>Reader's digest of medical information for doctors.
<v Speaker 2>I mean different than like Jamma. But yeah, anyway, and
<v Speaker 2>I am very familiar with Medscape, but I had no
<v Speaker 2>idea that it may not be exactly what you think
<v Speaker 2>it is until I read this. And so anyways, what
<v Speaker 2>she does is she breaks down that this new article
<v Speaker 2>came out. I guess it was like an article, but this.
<v Speaker 1>Was a study that then they reported it on Medscape.
<v Speaker 2>Well, basically what she says, this Medscape is a popular
<v Speaker 2>website for medical doctor's stamp to date, she says, but
<v Speaker 2>they also need to butter its bread with drug company
<v Speaker 2>money too. I had no idea, she said that. So
<v Speaker 2>there was a peer reviewed journal publish some research involving
<v Speaker 2>statins and women with breast cancer. This was shared in
<v Speaker 2>the Journal of Clinical Oncology. So you would think, oh,
<v Speaker 2>you know, I need to believe this one hundred percent
<v Speaker 2>because this is a peer reviewed study in the Journal
<v Speaker 2>of Oncology. However, she does is she breaks down this
<v Speaker 2>study and she talks about how misleading it is, and
<v Speaker 2>she explains the flaws with the study and just how
<v Speaker 2>poorly designed the study was. And then she goes on
<v Speaker 2>to really teach you, you know, what to look for
<v Speaker 2>and what should make you ask for their questions and
<v Speaker 2>like at one point she says, they muddied the results
<v Speaker 2>with jargon, and she says, pretty much, if you are
<v Speaker 2>reading something and it is just a bunch of nonsense,
<v Speaker 2>that's their way of basically bearing the truth, because if
<v Speaker 2>you're confused, you're just going to take it as truth.
<v Speaker 2>You're not going to like dive deeper into it. And
<v Speaker 2>so it's a great article whether you're interested in statins
<v Speaker 2>or breast cancer or not. I just thought it was
<v Speaker 2>really good at letting the lay person know not to
<v Speaker 2>believe everything that you read, and even for doctors to
<v Speaker 2>believe everything they read and to ask questions and to
<v Speaker 2>really look at studies and how they're conducted and how
<v Speaker 2>they're interpreting the data, and you know, all of that.
<v Speaker 2>We have learned a very powerful lesson about that with
<v Speaker 2>women and menopause and the WHI study, the Women and
<v Speaker 2>Health Initiative that was like released in two thousand and three,
<v Speaker 2>and it basically came out and said that all women
<v Speaker 2>should stop taking hormone replacement therapy immediately because it's going
<v Speaker 2>to increase your risk of death for YadA, YadA, YadA
<v Speaker 2>reasons why. And so for the last twenty some years,
<v Speaker 2>women were not being giving hormone replacement therapy and that
<v Speaker 2>is starting to reverse itself now because somebody really started
<v Speaker 2>paying attention to that study and how it was portrayed,
<v Speaker 2>how it was reported, and how the data was really. Yeah,
<v Speaker 2>I started to say manipulated. It's not manipulated. You're right,
<v Speaker 2>it was misrepresented, and like people are really breaking on
<v Speaker 2>that now.
<v Speaker 1>How to law with statistics is that the name of
<v Speaker 1>the book, think so and it hearing them break down.
<v Speaker 1>You know, if someone told you that, you know, doing
<v Speaker 1>something would give you a twenty five percent greater risk
<v Speaker 1>of getting breast cancer, that sounds very substantial, twenty five
<v Speaker 1>percent greater risk. But in that data, they had one
<v Speaker 1>thousand women in each group, and like, I can't remember
<v Speaker 1>that that three women in one group had breast cancer
<v Speaker 1>and four women in the other group had breast cancer
<v Speaker 1>three out of one thousand versus four out of a thousand.
<v Speaker 1>But that's like, you know, one out of four difference
<v Speaker 1>twenty five percent different. So they're able to say it,
<v Speaker 1>but really that was just one more out of a thousand,
<v Speaker 1>which could just be that might not even be related
<v Speaker 1>to the study. It's just, you know, out of any
<v Speaker 1>one thousand people, it's not going to be exactly the same.
<v Speaker 2>When I walk out of the house and I walk
<v Speaker 2>across the street, I have a fifty percent chance a die.
<v Speaker 1>Right, well, I don't know about that.
<v Speaker 2>I'm either gonna I can either get hit by a
<v Speaker 2>car and die or I can live.
<v Speaker 1>Well, if you put it that way, then right every time,
<v Speaker 1>I'll say, you can take any numbers and create a
<v Speaker 1>alarming statistic.
<v Speaker 2>Alarming. So yeah, I mean, anyways, I just thought it
<v Speaker 2>was a great article. I like doctor Kate. I think
<v Speaker 2>she really, you know, wants to make health information understandable
<v Speaker 2>for the general public. And she doesn't always say what
<v Speaker 2>other people are wanting her to say. She speaks from
<v Speaker 2>what she reads is the truth and what she's discovered.
<v Speaker 2>And she's a she a researcher, I believe.
<v Speaker 1>I'm not sure what her background is, but it's doctor
<v Speaker 1>Kate Shanahan and Kate was c Ate, And yeah, I
<v Speaker 1>do think it's worth a read to see just exactly
<v Speaker 1>how it's really the interpretation of studies that we have
<v Speaker 1>to be so careful about, because that's where the flaw
<v Speaker 1>is here. Not only are there some flaws in the
<v Speaker 1>study methodology and the way it's reported in the study itself,
<v Speaker 1>but really then they take that and then they reinterpret
<v Speaker 1>it in a way that is inaccurate at all. And
<v Speaker 1>then you read the medscape interpretation and it's presented as
<v Speaker 1>fact when the data it's based on is a little
<v Speaker 1>more iffy. And then they also interpreted it wrong, and
<v Speaker 1>so that's where it's really tricky. Like I have actually
<v Speaker 1>found errors in pure reviewed journals before. When I was
<v Speaker 1>writing Feasts without Fear, there was something in there. I
<v Speaker 1>can't remember the exact the exact details about it beause
<v Speaker 1>I wrote that in twenty seventeen, but there was something
<v Speaker 1>in a journal article that I read. I was looking at.
<v Speaker 1>It was all about genetics and food and the snips.
<v Speaker 1>They're called SNPs, which are the little pieces of your
<v Speaker 1>genes and how they relate to what foods worked for you.
<v Speaker 1>And so I read a quote in a journal article
<v Speaker 1>or I read a it was basically they cited another study.
<v Speaker 1>They said this other study found, and then they said
<v Speaker 1>what the study found, And I'm like, oh, well, I
<v Speaker 1>want to read that study. So I located that study,
<v Speaker 1>went to it, and they actually had found the one
<v Speaker 1>hundred and eighty degree opposite of what it was reported,
<v Speaker 1>Like that was not what they found. Just gonna make
<v Speaker 1>it up. I can't remember what it was. Let's just
<v Speaker 1>say it said that this kind of snip did better
<v Speaker 1>with carbs. Whatever it was. Literally, it was the opposite
<v Speaker 1>that snip did not do better with carbs, that sniff
<v Speaker 1>did worse with carbs. But they said it exactly backwards.
<v Speaker 1>It was just a mistake.
<v Speaker 2>As I say, so, it was a mistake and it
<v Speaker 2>just wasnt Nobody caught it, but it was just a
<v Speaker 2>mistake and it could have been a typo.
<v Speaker 1>They forgot to put the word not or whatever. But
<v Speaker 1>the point was that it had gone through peer review.
<v Speaker 1>And I'm sure the people who wrote that journal article
<v Speaker 1>were not dumb. They're researchers that they just made a mistake.
<v Speaker 1>They weren't trying to mislead anybody, because it wasn't. I mean,
<v Speaker 1>the whole point was the snip had an effect, but
<v Speaker 1>it was the opposite of what they reported. But you know,
<v Speaker 1>you know that game telephone where you our gossip, where
<v Speaker 1>you like whisper to people, and then by the time
<v Speaker 1>it gets around the circle, it's like completely opposite of
<v Speaker 1>the original message. It was like something completely different that
<v Speaker 1>happens in everything written by people. You know, this person
<v Speaker 1>wrote it wrong, and then now it's like being reported
<v Speaker 1>and anyway, people are fallible, and even peer review journal
<v Speaker 1>articles make mistakes. So I'm just one of those people
<v Speaker 1>that funds mistakes everywhere, Like the math textbook I'm teaching
<v Speaker 1>fourth graders out of, for example. I'm like, that's not right,
<v Speaker 1>that's a mistake. You know, mistakes are everywhere.
<v Speaker 2>Yeah, one are the things I know are not that
<v Speaker 2>she talks about the article and I found this. I mean,
<v Speaker 2>I'm not surprised, but yet I was also surprised is
<v Speaker 2>she talks about how you know more and more they're
<v Speaker 2>the discovering that statins are not effective in preventing cardiovascular outcome,
<v Speaker 2>you like negative cardiovascular outcomes, and that this is really
<v Speaker 2>being shown over and over again, and there's new drugs
<v Speaker 2>in the works to replace them, and so that the
<v Speaker 2>drug companies are like, well, we've got all these drugs
<v Speaker 2>and we've got you know, this is a money maker,
<v Speaker 2>So what can we How can we pivot and use
<v Speaker 2>this drug in a different way? Right, they decided to,
<v Speaker 2>I mean approach it from a position of cancer. And
<v Speaker 2>when you look at you know the fact that one
<v Speaker 2>in seven women will be diagnosed with breast cancer. They're like, Aha,
<v Speaker 2>that's a large, you know, potential use for this medication.
<v Speaker 2>They're trying to show that this drug could be this
<v Speaker 2>potential life saver, but the facts just don't back that up. Right, Yes,
<v Speaker 2>the research article that's shared is showing that, yes it does.
<v Speaker 2>And so if your doctor's like, oh, well, I have
<v Speaker 2>a very large female practice, I need to give them
<v Speaker 2>all statins to help them not get breast cancer, your
<v Speaker 2>doctor is just doing what he thinks he's supposed to
<v Speaker 2>do because Medsgate purported this to him.
<v Speaker 1>It's just goes to show you to like dig a little.
<v Speaker 2>Deeper and really ask questions, and yes, your doctor is
<v Speaker 2>there to treat you. I work in the healthcare field,
<v Speaker 2>but people only know what they know. Yeah, I'll just
<v Speaker 2>say that they only know what they know, and you,
<v Speaker 2>as a patient have every right to ask questions, to
<v Speaker 2>dig deeper and to say no, it's your body, your choice.
<v Speaker 1>And we're not anti medications by any means, because they're
<v Speaker 1>definitely times when medication is needed, but absolutely dig in,
<v Speaker 1>say tell me why, tell me why we think this
<v Speaker 1>and look at it yourself and look at some other
<v Speaker 1>opinions like, for example, Kate Shanahan is one of the
<v Speaker 1>people who think seed oils are really really bad for us.
<v Speaker 1>But there's also people out there that they're like, yeah,
<v Speaker 1>that's overblown, that's not true. So look at both sides
<v Speaker 1>of it. So why do they believe this? Why does
<v Speaker 1>she believe that? Let's look at all of the evidence.
<v Speaker 1>And so it's really just about being confident enough to
<v Speaker 1>ask questions and understand that even highly educated people, scientists, doctors,
<v Speaker 1>highly educated people interpret data differently. You could give them
<v Speaker 1>the exact data and they would come up with a
<v Speaker 1>different conclusion just because of the nuance or how they're
<v Speaker 1>looking at it. So I think that's what we're trying
<v Speaker 1>to say here, more than anything else, is just you know,
<v Speaker 1>have a little questioning mind, a little skepticism, and think
<v Speaker 1>who would benefit from me believing this right? You know,
<v Speaker 1>like who would benefit from me believing that this is
<v Speaker 1>what I need to do?
<v Speaker 2>And it really comes down to just be your own
<v Speaker 2>patient advocate and ask the questions and then make the
<v Speaker 2>choice that makes you comfortable, that makes you feel like
<v Speaker 2>you're doing the right thing for you, you know, don't
<v Speaker 2>feel like your bullieder pushed into anything that you're not
<v Speaker 2>comfortable with. Again, sometimes your doctor just doesn't know, and
<v Speaker 2>I just want to really nail that home. It doesn't
<v Speaker 2>mean that they aren't looking out for you. It doesn't
<v Speaker 2>mean that they are in bed with the drug company.
<v Speaker 2>It just means that they only know what they know,
<v Speaker 2>and they only know what their field of expertise is.
<v Speaker 2>Perfect example of this is, you know, as I got
<v Speaker 2>older and as I started going through perimenopause, my cholesterol
<v Speaker 2>started to climb. It's very normal, it happens. My doctor
<v Speaker 2>immediately as soon as my total cholesterol got over two hundred,
<v Speaker 2>thought I needed to go on a statin. And I
<v Speaker 2>argued with him for years, and every year he'd have
<v Speaker 2>the same answer for me. And then that's when I
<v Speaker 2>started doing my own research and really started digging into it.
<v Speaker 2>And that's when I found the American Heart Association's cardiovascular
<v Speaker 2>risk calculator that I share on here a lot. And
<v Speaker 2>that's when I started crunching my own numbers and looking
<v Speaker 2>and seeing what the real recommendation for me was, and
<v Speaker 2>it absolutely was not to take a statin. And when
<v Speaker 2>I shared that with my doctor and I pulled up
<v Speaker 2>the calculator in his office, he'd never seen it before, right.
<v Speaker 2>I educated him that day and he's never asked me
<v Speaker 2>to take a statin since. Then, be a team with
<v Speaker 2>your medical professionals in your life. It's not them against
<v Speaker 2>you or they're the boss, you know, work with them
<v Speaker 2>as a team. It's your medical team, and start to
<v Speaker 2>think them that way.
<v Speaker 1>Well I love that. And again, just you may have
<v Speaker 1>heard something they don't know exactly, just like that example.
<v Speaker 2>Yeah, So anyways, I linked that article to show notes
<v Speaker 2>just so that if you want to kind of read it,
<v Speaker 2>you have a little bit more understanding. I just thought
<v Speaker 2>it was really important to share that today, and I
<v Speaker 2>did defind her a little profile right before I was
<v Speaker 2>leaving her website. She has two decades of clinical experience
<v Speaker 2>and expertise in genetic and biochemical research.
<v Speaker 1>Okay, so she's a research She.
<v Speaker 2>Is a researcher. Who better than a researcher to teach
<v Speaker 2>you how to read research?
<v Speaker 1>Absolutely all right, Well let's.
<v Speaker 2>Move into our weekly celebration, and today we have a
<v Speaker 2>celebration that comes from Sophie in Georgia. She said, I
<v Speaker 2>recently listened to episode forty eight about building muscle while fasting.
<v Speaker 2>I began interment fasting in February twenty twenty two after
<v Speaker 2>attending a woman's conference where Jen taught about the health
<v Speaker 2>benefits of fasting. Jen is such a great teacher and
<v Speaker 2>explained everything so clearly, which made me want to give
<v Speaker 2>IF a try. I was also inclined to try IF
<v Speaker 2>because there was no gimmick, nothing to buy, no secret formula,
<v Speaker 2>just to change and the timing of eating it seemed
<v Speaker 2>simple enough and worth trying. Because I was already a
<v Speaker 2>black coffee drinker, mastering the clean fast didn't seem like
<v Speaker 2>a challenge, so I jumped into IF the morning after
<v Speaker 2>the conference. Life changer. I was so interested in the
<v Speaker 2>health benefits, but I shed a few pounds in the process.
<v Speaker 2>My most favorite non scale victory is a gift of time.
<v Speaker 2>With a short eating window, I saved so much time
<v Speaker 2>by not planning, purchasing, preparing, consuming, and cleaning up from meals.
<v Speaker 2>Jin gave me the gift of health and more time.
<v Speaker 2>I love, love, love the IF lifestyle, and as it
<v Speaker 2>turns out, IF was a gateway to a complete health overhaul.
<v Speaker 2>Once I mastered IF, I shifted my attention to what
<v Speaker 2>I was eating, not just when I was eating. We
<v Speaker 2>hear that a lot she says, I began to prioritize real,
<v Speaker 2>whole foods, and after I dialed in my new attrition,
<v Speaker 2>I set out to increase my muscle mass, as muscle
<v Speaker 2>has been identified as the organ of longevity and I
<v Speaker 2>would like to be healthy as long as possible. From
<v Speaker 2>the research I did, it seemed the best way to
<v Speaker 2>increase muscle was to do resistance training. I'm forty seven
<v Speaker 2>years old and I have never been an athlete. Several
<v Speaker 2>months ago, I began weight training, and I have been
<v Speaker 2>shocked at how much my body composition has changed. The
<v Speaker 2>change is so noticeable that neighbors have common This gets
<v Speaker 2>me back to the reason for my post. In episode
<v Speaker 2>forty eight, you discussed whether people can increase muscle when
<v Speaker 2>working out while fasted. This is a response to somebody
<v Speaker 2>that said women should never work out fasted, she says,
<v Speaker 2>For my experiment of one, the answer is.
<v Speaker 1>A clear yes.
<v Speaker 2>I always work out fasted and I have no trouble
<v Speaker 2>building muscle. I just thought I would share what is
<v Speaker 2>working for me. Thank you for your positivity and encouragement
<v Speaker 2>to help people live healthier lives.
<v Speaker 1>Well, I love that, and I want in here with
<v Speaker 1>something you know there's a podcast that Sherry and I
<v Speaker 1>both like. I won't say the name of it because
<v Speaker 1>we like it, but they had an episode. They have
<v Speaker 1>a lot of different people on, and they had an
<v Speaker 1>episode where they had someone who works with women who
<v Speaker 1>do weight training, and she said that she did not
<v Speaker 1>recommend any woman ever work out in the fasted state
<v Speaker 1>because if you work out in the fasted state, your
<v Speaker 1>body will not only not build muscle, but it will
<v Speaker 1>like use up your muscle mass or something I don't get.
<v Speaker 2>I think because it doesn't have a fuel source is.
<v Speaker 1>What she She had, like a very scientific sounding reason why.
<v Speaker 1>And so people are listening and she said, especially if
<v Speaker 1>you're postmentalpausal, you shouldn't do it. And so people every
<v Speaker 1>time they hear it and they're in the community, they're
<v Speaker 1>still listening to it. It came out a few months ago,
<v Speaker 1>but people still, you're catching up on back episodes. They'll
<v Speaker 1>come in and they're like, oh my god, I heard
<v Speaker 1>this isn't true. And so here's what I want everybody
<v Speaker 1>to do. You do not have to believe me and
<v Speaker 1>Sherry or you know, you do not have to believe
<v Speaker 1>Sophie with her weekly celebration, but you also don't have
<v Speaker 1>to believe the person who is out there saying that
<v Speaker 1>if you work out in the fasted state as a
<v Speaker 1>postmenopausal woman, you will your body, instead of building muscle,
<v Speaker 1>will just eat up all your muscle. Who do I
<v Speaker 1>want you to believe? Who do you think I want
<v Speaker 1>you to believe?
<v Speaker 2>Sherry wants you to believe your body and how your
<v Speaker 2>body responds.
<v Speaker 1>Sherry knows me well. You are your own study of one.
<v Speaker 1>So now you've heard me and Cherry and Sophie and
<v Speaker 1>so many other people saying working out in the fasted state,
<v Speaker 1>if you are fast and clean, and if you are
<v Speaker 1>nourishing your body well during your eating window, and that
<v Speaker 1>doesn't mean you have to eat ten thousand bazillion grams
<v Speaker 1>of protein. You just nourish your body well until you've
<v Speaker 1>had enough, and your body will let you know. We
<v Speaker 1>say that you can build muscle that way, and then
<v Speaker 1>other people say, maybe you can't. Maybe you'll burn up
<v Speaker 1>all your muscle and you'll be left like I don't know,
<v Speaker 1>a sack of just everything with butt muscle. Do your
<v Speaker 1>study of one and see I building muscle beautifully doing
<v Speaker 1>pilates once a week in the fasted state and I
<v Speaker 1>can tell that in my muscle is getting you know,
<v Speaker 1>I'm growing muscle, and I've always done my exercise in
<v Speaker 1>the fasted state. I'm ten years into my internet and
<v Speaker 1>fasting lifestyle. So anybody who's concerned try it and see
<v Speaker 1>exercise in the fasted state, fast clean, see what happens,
<v Speaker 1>Eat protein to satiety in your window, see what happens.
<v Speaker 1>You could even get a Dexa scan and then a
<v Speaker 1>few months later get another one. Now one caveat with that.
<v Speaker 1>I would not get a Dexa scan on day zero
<v Speaker 1>of your intermittent fasting lifestyle and then repeat it on
<v Speaker 1>day twenty nine and expect to because your body is
<v Speaker 1>learning how to be fat adapted. It is possible, before
<v Speaker 1>you're fat adapted, you might see some body composition changes
<v Speaker 1>you don't want. But after you're fat adapted, get a scan,
<v Speaker 1>do some exercise, get another one, be your own study
<v Speaker 1>of one, and see. You don't have to take my
<v Speaker 1>word for it or Sherry's word for it, or the
<v Speaker 1>person who came on said don't exercise.
<v Speaker 2>So this goes back to what we were just talking
<v Speaker 2>about the research and how to read research is whoever
<v Speaker 2>was on this podcast, who was giving this information and saying,
<v Speaker 2>don't do this. This is what she learned in her practice,
<v Speaker 2>in her little research that she did right, But you
<v Speaker 2>don't know the parameters of it as far as where
<v Speaker 2>these people clean fasting like we do. Did they have
<v Speaker 2>a steady fuel state? This is her experience.
<v Speaker 1>But she also cited some research that she said, like,
<v Speaker 1>here's the research that proves what I'm saying, But again,
<v Speaker 1>does it really right.
<v Speaker 2>I think there's one research I saw in fasting that
<v Speaker 2>actually said the patient's drank water and black coffee when
<v Speaker 2>they weren't eating. But I have never really seen what
<v Speaker 2>they're classifying as fasted. And did they take people off
<v Speaker 2>the street who haven't who aren't fat adapted and immediately
<v Speaker 2>said hey, we're going to have you eat in a
<v Speaker 2>window of eight hours, and we're going to have you
<v Speaker 2>start working out, and we're going to start measuring this,
<v Speaker 2>and we're going to do this for three months. Because
<v Speaker 2>that's a whole different thing than a person who's an
<v Speaker 2>experienced faster who decided that they want to now up
<v Speaker 2>their resistance training as well. There's so many variables. Do
<v Speaker 2>your own study of one like Sophie did, and see
<v Speaker 2>how it works for you, because I can tell you
<v Speaker 2>right now, I've never worked out fed because I eat
<v Speaker 2>in the late afternoon and evening, and I can't work
<v Speaker 2>out late in the evening or it affects my sleep.
<v Speaker 2>So I am definitely a middle of the day around
<v Speaker 2>lunch what most people consider lunchtime noon one o'clock. That's
<v Speaker 2>when I work out, and then I break my fast
<v Speaker 2>later in the afternoon. So we have had a lot.
<v Speaker 2>I hope all the people who've written in are listening
<v Speaker 2>to this, because since that podcast came out, we've had
<v Speaker 2>a lot of people write in. We did talk about
<v Speaker 2>it in episode forty eight, and since episode forty eight
<v Speaker 2>we've had some more people write in about that. Definitely
<v Speaker 2>go back. You can listen to episode forty eight.
<v Speaker 1>Again.
<v Speaker 2>I am not ignoring your submissions, but we have covered
<v Speaker 2>that and that happens a lot. So if you've written
<v Speaker 2>in and we don't get to your question, we probably
<v Speaker 2>answered it already on another episode, and I just want
<v Speaker 2>to touch base. On that episode, I had said that
<v Speaker 2>if I personally was trying to gain significant muscle mass,
<v Speaker 2>I would not participate in ADF. I would have a
<v Speaker 2>daily eating window. There are people who do weight training
<v Speaker 2>and do ADF in our community. They manage their weight
<v Speaker 2>training workouts around their eating days. This is working for them.
<v Speaker 2>So somebody had written in about that and they had
<v Speaker 2>a question about that, and again, like Jin said, do
<v Speaker 2>your own study of one, try it your way. If
<v Speaker 2>you're not making the muscle gains that you are hoping
<v Speaker 2>to make, then try a daily eating window and see
<v Speaker 2>how that supports your muscle gain. I wasn't stating that
<v Speaker 2>as and nobody should do this. I said it as
<v Speaker 2>in me personally, and that's because I know my body.
<v Speaker 2>I have great protein needs. Anyway, I feel like if
<v Speaker 2>I'm really working to build muscle mass, I'm going to
<v Speaker 2>need to eat protein daily or I'm not going to
<v Speaker 2>be satisfied. I'm not gonna it's just going to be
<v Speaker 2>harder for me. And I don't know that it's going
<v Speaker 2>to support my body in the way I need. But
<v Speaker 2>we're all very different. Yep, great point. All right, Now
<v Speaker 2>we have a question from a listener. This question is
<v Speaker 2>from Heidi in Michigan, Hygen and Sherry. My question is
<v Speaker 2>about blood glucose levels and fasting for pre diabetics and
<v Speaker 2>possibly type two diabetics.
<v Speaker 1>I was recently diagnosed pre diabetic. After having my yearly
<v Speaker 1>blood test, my A one C was six and my
<v Speaker 1>fasting glucose was one oh five. I started fasting in
<v Speaker 1>December of twenty two. I had blood tests not long
<v Speaker 1>after that and my fasting glucose was ninety five, so
<v Speaker 1>they didn't bother with an A one C at that time.
<v Speaker 1>Very surprised. I was after a year and some months
<v Speaker 1>of doing sixteen eight clean fasting, losing twenty plus pounds,
<v Speaker 1>that my now, all of a sudden, my numbers are high.
<v Speaker 1>Now I cannot pop in here and say this real quick,
<v Speaker 1>and that is that after wearing a CGM, you really
<v Speaker 1>since you don't have your A one C from before,
<v Speaker 1>you can't compare fasting blood glucose and come to any
<v Speaker 1>conclusions about that. You could have a blood glue cose
<v Speaker 1>of one oh five and then ten minutes later have
<v Speaker 1>a blood glucose of ninety five, and it doesn't mean
<v Speaker 1>that you're doing better or worse. Your blood glucose is
<v Speaker 1>extremely variable. So with an A and C of six,
<v Speaker 1>we don't know what your A one C wasn' or
<v Speaker 1>the prior one that you had. We don't know. Yes,
<v Speaker 1>if you just look at your fasting glucose. It's higher,
<v Speaker 1>But fasting glucose is so variable that I would never
<v Speaker 1>make determinations about improvement, getting better or getting worse based
<v Speaker 1>on just fastening glucose. It's the A one C that
<v Speaker 1>you need to look gap. Your A and C might
<v Speaker 1>be higher now and that would be concerning, But since
<v Speaker 1>we don't have the old one, we don't really know.
<v Speaker 1>So I just wanted to pop that in there. So
<v Speaker 1>she said I was mad, and I asked my doctor
<v Speaker 1>to give me a CGM, and she prescribed one, which
<v Speaker 1>I have been using for a month or so, and
<v Speaker 1>sure enough, my glue cooase sits it around one hundred
<v Speaker 1>and twenty all day. I typically break my fast at
<v Speaker 1>noon and I eat really healthy and semi low carb,
<v Speaker 1>so I rarely see a spike in my glue coose.
<v Speaker 1>Needless to say, I'm confused as to why this would happen.
<v Speaker 1>I eat dinner around seven pm and don't load up
<v Speaker 1>on carbs than either or sweets. I drew drink light
<v Speaker 1>beer at nights sometimes, but it doesn't seem to change
<v Speaker 1>the number on the CGM. I have been obsessing about this,
<v Speaker 1>and now I'm back in diet brain mode. I met
<v Speaker 1>with a diabetes dietician who clearly was not on board
<v Speaker 1>with fasting, and she told me to eat more and
<v Speaker 1>I would see the scale go down and consequently my
<v Speaker 1>glue coose. Well, that's not working and I'm not willing
<v Speaker 1>to lose the ground I gained with fasting. Weight loss
<v Speaker 1>has always been so hard for me. I've upped my
<v Speaker 1>exerc routine, mostly walking in lightweight to as much as
<v Speaker 1>I can handle. I am fifty three years old and
<v Speaker 1>starting to feel those aches and pains. I'm five nine
<v Speaker 1>and went from two eighteen to one ninety six, where
<v Speaker 1>I am now stuck. That is another thing to note.
<v Speaker 1>I plateaued quickly with fasting, but I've been okay with
<v Speaker 1>that because I feel and look so much better. I
<v Speaker 1>would love to lose more, but this is where I stay.
<v Speaker 1>That's fine. I just don't want to gain any back.
<v Speaker 1>I love Wonderland fast FeAs Repeat really helped me, along
<v Speaker 1>with both of Jen's podcasts. So I thought I would
<v Speaker 1>ask the experts, what do you make of the higher
<v Speaker 1>glucose levels after fasting over a year. I want to
<v Speaker 1>reiterate my diet has only gotten better, not worse since
<v Speaker 1>starting fasting. I want to be rid of diet brain
<v Speaker 1>again for good and to solve this glucose problem.
<v Speaker 2>Okay, I have lots of thoughts, so I'm sure you
<v Speaker 2>do too, Jen. Oh yeah, So, as Jen said, you
<v Speaker 2>don't have a baseline, A and C, so you have
<v Speaker 2>no idea what it was when you've started fasting number
<v Speaker 2>two ninety five to one oh five. A fasting glucose
<v Speaker 2>is not a very big variable. We're not talking it
<v Speaker 2>was ninety five and now it was one hundred and thirty.
<v Speaker 2>I don't know how deep you were in your fast.
<v Speaker 2>I have no idea if you had drank coffee before
<v Speaker 2>you went into your doctor's appointment, that can give you
<v Speaker 2>a little bump in your blood glucose. So I mean,
<v Speaker 2>just something as simple as being stressed out in traffic
<v Speaker 2>and then running across the parking lot because you relate
<v Speaker 2>to your doctor's appointment can bump your fasting gluclose. So
<v Speaker 2>as far as what your fasting glucose was, just completely
<v Speaker 2>disregard that. I wouldn't worry about that at all. Okay.
<v Speaker 2>With that said, you are fifty three years old. Average
<v Speaker 2>age of menopause is fifty two, So I'm not really
<v Speaker 2>sure where you are in that transition, but it's well
<v Speaker 2>known that we are not as metabolically healthy through the
<v Speaker 2>per menopause transition. In postmenopausal it is very normal for
<v Speaker 2>women's blood suckers to raise. And you don't say whether
<v Speaker 2>or not you're on hormone replacement therapy. Jen and I
<v Speaker 2>both saw our A and c's climb a little bit
<v Speaker 2>during the metal pause transition. It's very normal since starting
<v Speaker 2>on hormone replacement they've come back down, so that could
<v Speaker 2>be factoring in a little bit into your blood glucose.
<v Speaker 2>But mostly I think your problem is that sixteen to
<v Speaker 2>eight is a great maintenance lifestyle. Sixteen eight is not
<v Speaker 2>a great healing if you're trying to heal any metabolic disease,
<v Speaker 2>and it's also not a great weight loss window for
<v Speaker 2>most people. Eight hours of eating is just really too
<v Speaker 2>long for your body to burn through your glycogen and
<v Speaker 2>then flip into fat burning each day. If you're doing it,
<v Speaker 2>you're doing it right at the end of your fast,
<v Speaker 2>likely and that is why you're seeing your blood glucose
<v Speaker 2>sit high all day, because your body is pushing that
<v Speaker 2>glucose out into your bloodst to use for energy because
<v Speaker 2>you're not fueling it. So it's not uncommon that your
<v Speaker 2>blood glucose is higher while fasting if you still have
<v Speaker 2>stored glycogen. And then I hate to tell you this,
<v Speaker 2>but the beer you're drinking at night also is contributing.
<v Speaker 2>I know you think it's light beer, it's okay, but
<v Speaker 2>your body has to burn that alcohol off before it
<v Speaker 2>can start burning glycogen. So that's delaying that whole process
<v Speaker 2>of burning through the glycogen from your food, burning any
<v Speaker 2>stored glycogen so that your body can get to your
<v Speaker 2>fat stores to burn them for energy and fuel. So
<v Speaker 2>my best advice to you is to adjust your fasting
<v Speaker 2>and move to something more like a nineteen five. And
<v Speaker 2>you say you hardly eat carbs, but you might want
<v Speaker 2>to look at the fat that you are eating in
<v Speaker 2>your diet because that can cause you to have really
<v Speaker 2>prolonged blood sugars as well. If you're giving your body
<v Speaker 2>a bunch of fat to use, it's also using that
<v Speaker 2>fat for energy rather than pychogen for energy, and it
<v Speaker 2>can also prevent you from burning fat. Too much fat
<v Speaker 2>means your body doesn't need to burn fat. Do you
<v Speaker 2>have thoughts.
<v Speaker 1>Gin. Yeah, I was going to say the same thing there.
<v Speaker 1>And you know I've talked about this before. When I
<v Speaker 1>wore a CGM and look to see what would happen,
<v Speaker 1>I found that my blood sugar stayed higher longer the
<v Speaker 1>next day if I had eaten a lot of fat
<v Speaker 1>the day before. So you know, I learned about all
<v Speaker 1>this reading Mastering Diabetes. They talk about how high fat
<v Speaker 1>actually can lead to insulin resistance, and it's the opposite
<v Speaker 1>of what we think we've been taught. Carbs or the
<v Speaker 1>problem when it's really a lot of carbs a lot
<v Speaker 1>of fat together are really problematic. So just for me personally,
<v Speaker 1>with my own study of one, when I wore a CGM,
<v Speaker 1>whole food plant based lower fat gives me the most
<v Speaker 1>beautiful blood sugar eatings all the time. And now I
<v Speaker 1>don't want to eat that way. I don't want to
<v Speaker 1>be whole food plant based, and even my higher blood
<v Speaker 1>is bad. I love cheese, I love dairy. I could
<v Speaker 1>probably be a vegetarian, but I just I don't want
<v Speaker 1>to give up the dairy it's so good. And eggs.
<v Speaker 1>I love eggs as well, and I love meat here
<v Speaker 1>and there as well, So I understand not wanting to
<v Speaker 1>get diet brain or feel like you have to change
<v Speaker 1>what you're eating. Nobody really wants to change what they're eating. However,
<v Speaker 1>if you are pre diabetic or drifting towards becoming type
<v Speaker 1>two diabetic, that's when you have to think. Okay, food
<v Speaker 1>is medicine. And you mentioned that you're semilow carb and
<v Speaker 1>you rarely see a spike in your glucose. That is
<v Speaker 1>really broad. Like I don't know what you mean by that,
<v Speaker 1>Like when I was eating wearing a CGM. Like, let's
<v Speaker 1>say there's like one day I have my data from
<v Speaker 1>when I went to this restaurant that has I had
<v Speaker 1>like fried shrimp and she crab soup and salad with
<v Speaker 1>one thousand dollars dressing and bread and cake. That's very
<v Speaker 1>high carb and high fat. You would agree with that, right, shes.
<v Speaker 1>My blood sugar was really steady after that, right, Okay.
<v Speaker 1>All that fat that I ate along with my carbs
<v Speaker 1>kept my blood sugar from spiking. It did not have
<v Speaker 1>a high spike. So if I was only looking at
<v Speaker 1>what my blood sugar had done in the hour or
<v Speaker 1>two after eating, I'd be like, look, I ate cake,
<v Speaker 1>I had fried shrub. I had sheet crab soup. My
<v Speaker 1>blood sugar stayed really steady, but when you go to
<v Speaker 1>the next morning. When I woke up, my blood sugar
<v Speaker 1>was higher the next morning, and it stayed higher longer
<v Speaker 1>into my fast And when I was wearing a sug gym,
<v Speaker 1>I noticed that my blood sugar wouldn't really come down
<v Speaker 1>until our sixteen seventeen eighteen. That's when my blood sugar
<v Speaker 1>would really start to come down, and I would know
<v Speaker 1>that I had flipped that metabolic switch, and now I'm
<v Speaker 1>in more of like the fat burning state instead of
<v Speaker 1>continuing to pump out the glycogen. So all that to
<v Speaker 1>be said, the spike in the glue coase, we have
<v Speaker 1>just recently had the train of thought that the only
<v Speaker 1>thing to avoid is a spike in your gluecoase. But
<v Speaker 1>you have to look a little farther downstream from that,
<v Speaker 1>and you're noticing one twenty all day long, which is
<v Speaker 1>not what we want. So you may want to read
<v Speaker 1>Mastering Diabetes. I would read it with an open mind.
<v Speaker 1>And you know, I had Cyrus on the intermitt and
<v Speaker 1>Fasting Stories podcast, and I am not telling everybody you
<v Speaker 1>need to be whole food plant based low fat. I
<v Speaker 1>am not whole food plant based low fat. But if
<v Speaker 1>I were diagnosed as pre diabetic or diabetic and my
<v Speaker 1>A when C got high and my health would suffer,
<v Speaker 1>that would be the proach I would choose. I have
<v Speaker 1>seen it right there on my little CGM. I've seen it.
<v Speaker 1>I know what he says in Mastering Diabetes certainly was
<v Speaker 1>true from my body. So just something to think about.
<v Speaker 1>And I know that conventional wisdom is if you're having
<v Speaker 1>trouble with your blood sugar, go low carb, but you
<v Speaker 1>know that's not what my body would do better with.
<v Speaker 1>So something to keep in mind.
<v Speaker 2>Yeah, yeah, And I just wanted to add to there.
<v Speaker 2>I recently saw an article and they are talking about
<v Speaker 2>the cgms, and they're talking about how you know, you're
<v Speaker 2>taught with the CGM that you want to keep a
<v Speaker 2>stable blood sugar. But one of the things I said
<v Speaker 2>that the missing piece of the puzzle that nobody's talking
<v Speaker 2>about is ideally, when you go to bed at night,
<v Speaker 2>your blood sugar should be returned to its fasting blood
<v Speaker 2>glucose state. And most peoples are not. They're going to
<v Speaker 2>bed with high blood sugar and then by the time
<v Speaker 2>it drops if it drops in the middle of the
<v Speaker 2>night due to hormonal shifts, and you know your body's
<v Speaker 2>finally burning through some of that. That's when a lot
<v Speaker 2>of people wake up in the middle of the night
<v Speaker 2>and they're having heart palpitations and they're hot. It's a
<v Speaker 2>blood sugar shift. Yes, we see that in menopause, but
<v Speaker 2>it's also a blood sugar shift. It keeps people from
<v Speaker 2>getting into deep sleep, keeps people from getting into rem sleep,
<v Speaker 2>that restorative sleep, and like, your sleep is so important
<v Speaker 2>for managing your blood glucose too, So I thought that
<v Speaker 2>was really important information. People are like, oh, you know,
<v Speaker 2>I'm not getting a spike. Okay, you're not getting a spike,
<v Speaker 2>but is it returning to a healthy fasting blood sugar
<v Speaker 2>number at bedtime? And if it's not, then that's when
<v Speaker 2>you need to play around with your fuel sources. Because
<v Speaker 2>whether you're eating carbs, low carbs, high fat, zero carbs,
<v Speaker 2>nothing but protein, that's all fuel and your body recognizes
<v Speaker 2>it as fuel. So until you use all the fuel
<v Speaker 2>you ingest, you cannot flip into fat burning. And so
<v Speaker 2>it's kind of figuring out what fuel sources work best
<v Speaker 2>for your body so that you can burn through it
<v Speaker 2>efficiently get your blood glucose into a normal range. And
<v Speaker 2>you know, for some people that means they need an
<v Speaker 2>et an earlier eating window. I noticed you said that
<v Speaker 2>you're doing a sixteen eight and you try to eat
<v Speaker 2>dinner around seven pm, So you may want to back
<v Speaker 2>your window up a little bit. Maybe try closing it
<v Speaker 2>at six. Maybe maybe move into like a one to
<v Speaker 2>six type window and see how that affects your blood sugars.
<v Speaker 2>And then you know, whatever you do, give it a
<v Speaker 2>while to notice the difference. And as you shorten your windows,
<v Speaker 2>you may see your blood goup cloths go up more.
<v Speaker 2>It's potentially possible because you're now forcing your body to
<v Speaker 2>purge all the stored glicogen that it's holding onto out.
<v Speaker 2>So I would switch your eating window and then I
<v Speaker 2>would wait like four to five months and then have
<v Speaker 2>another a one C drawn and that would give you
<v Speaker 2>a good indication of things are going in the right direction.
<v Speaker 1>Yeah, and if not food, I would look at food.
<v Speaker 1>And again, I know that part of the appeal of
<v Speaker 1>internet and fasting is you know, you keep eating how
<v Speaker 1>you were eating before, but if you're metabolically unhealthy, you
<v Speaker 1>may need to do a little bit more food is medicine.
<v Speaker 1>We know that, and now it's time for our segment
<v Speaker 1>called What's Your Why. Most of us have weight loss
<v Speaker 1>in mind, and that is a perfectly appropriate reason to
<v Speaker 1>start intermittent fasting. But there's so much more to what
<v Speaker 1>intermittent fasting can do for us beyond weight loss. So
<v Speaker 1>if you craft a why statement before beginning, and have
<v Speaker 1>a why that is deeper than weight loss alone, you're
<v Speaker 1>more likely to find long term success and view intermittent
<v Speaker 1>fasting as a lifestyle. And even you know, I always
<v Speaker 1>say if you craft a why statement before beginning, or
<v Speaker 1>like right now, you know, maybe you've already started and
<v Speaker 1>you haven't created one yet, It's not too late, do
<v Speaker 1>it now? All right?
<v Speaker 2>This week we have a wife from Shelby in Kentucky.
<v Speaker 2>She wrote, I have a fragile foot from a tumor
<v Speaker 2>removal many years ago, and when my inflammation and weight rises,
<v Speaker 2>I get terrible foot pain. I have a five year
<v Speaker 2>old child with a spinal cord injury who often needs
<v Speaker 2>to be carried. I also have a hefty three year
<v Speaker 2>old who I have to wrestle with two so I
<v Speaker 2>want to keep my weight and inflammation down so that
<v Speaker 2>I can care for my children without pain. I want
<v Speaker 2>to be able to hike and go on walks with
<v Speaker 2>my family. I want to be able to get pregnant
<v Speaker 2>again and have more kids. I have roseatia, and so
<v Speaker 2>keeping my inflammation down helps me avoid triggers for my skin.
<v Speaker 2>I want to maintain mobility throughout my life, and I
<v Speaker 2>want to feel sexy and healthy. Those are all I think.
<v Speaker 2>Those reasons. I agree, I agree, all right. So we
<v Speaker 2>have another question this week from Jenny in Kentucky, another
<v Speaker 2>Kentucky High Ladies. I am fifty two years old and
<v Speaker 2>my first IF day was January thirtieth, twenty twenty four.
<v Speaker 2>I followed the twenty eight day fast Start day by
<v Speaker 2>day using the steady build approach. I'm five eight and
<v Speaker 2>I weighed two ten point eight. I have been living
<v Speaker 2>the Eye of lifestyle for five and a half months
<v Speaker 2>now as I write this, and I have lost nineteen
<v Speaker 2>point five pounds, which is reason to celebrate. I landed
<v Speaker 2>on a nineteen to five approach and that was fitting
<v Speaker 2>nicely into my my life. However, the amount of weight
<v Speaker 2>I was losing each week started to decrease. The first
<v Speaker 2>twelve weeks, I was averaging one point seven pounds per week.
<v Speaker 2>Then for weeks three thirteen through sixteen, I was averaging
<v Speaker 2>zero point two pounds a week. I was getting discouraged
<v Speaker 2>with the decrease, so I added one down day followed
<v Speaker 2>by an update each week for the next six weeks
<v Speaker 2>and kept my nineteen five on the other days. For
<v Speaker 2>that six weeks, I averaged a point six pound weight
<v Speaker 2>loss per week. I did not enjoy the one down
<v Speaker 2>day a week. I didn't feel like it made that
<v Speaker 2>big of a difference in my weight loss, so I
<v Speaker 2>did not do it this week. I just stuck to
<v Speaker 2>my nineteen five and I had a point one pound gain.
<v Speaker 2>Do you have any thoughts to get the weight loss
<v Speaker 2>moving faster? I still have so much to lose as
<v Speaker 2>I weigh one ninety one right now and I'm five
<v Speaker 2>foot eight. My goal weight is one sixty five to
<v Speaker 2>one seventy.
<v Speaker 1>You know, when you're switching approaches, I wouldn't worry about that.
<v Speaker 1>You've you know, gone back to nineteen five and your
<v Speaker 1>average went up point one. When you're doing a down
<v Speaker 1>day a week, you're going to have a lower low
<v Speaker 1>than normal, just because after a down day your weight
<v Speaker 1>is artificially lower. And so I would just keep going.
<v Speaker 1>You know, you're back at nineteen five, keep doing that,
<v Speaker 1>and it's the trend of what happens week to week
<v Speaker 1>that's going to matter as far as getting the weight
<v Speaker 1>to move faster. You know, we've got tools in our
<v Speaker 1>toolbox which are intermitting fasting approach and then what you're eating.
<v Speaker 1>So if you do not want to change your intermittent
<v Speaker 1>fasting approach because you did not enjoy the down day,
<v Speaker 1>and you know, you're still pretty early, by the way,
<v Speaker 1>if you started in January, the end of January and
<v Speaker 1>twenty twenty four. A lot of people are not ready
<v Speaker 1>for any kind of adf until literally they're like a
<v Speaker 1>year or two and then all of a sudden they
<v Speaker 1>try it again and they love it. So I wouldn't
<v Speaker 1>say you didn't just because you don't like it now
<v Speaker 1>means you'll never like it.
<v Speaker 2>I never did it down day till I was three
<v Speaker 2>years in.
<v Speaker 1>Yeah, so it's not something to feel like you have
<v Speaker 1>to do, and I would if you didn't enjoy it,
<v Speaker 1>don't do it. That doesn't mean you'll never enjoy it,
<v Speaker 1>but for a now I totally get it. But that
<v Speaker 1>just leads to food quality, right, food quality makes such
<v Speaker 1>a difference for me and what my body does. And
<v Speaker 1>I even noticed that while I was still on the
<v Speaker 1>weight loss journey part of my story. And if you've
<v Speaker 1>read Fast Feast Repeat, I talked about that in there,
<v Speaker 1>and I changed what I was eating. I delayed ultra
<v Speaker 1>processed foods and alcohol, and I lost weight more quickly.
<v Speaker 1>So look to what you're eating and see how that goes.
<v Speaker 1>All right, here's the next part of her question. She said,
<v Speaker 1>it's about my insulin fasting test. I did an A
<v Speaker 1>and C and A fasting insulin when I started at
<v Speaker 1>the end of January. My A and C was six
<v Speaker 1>and my insulin was fifteen point five. So she had
<v Speaker 1>that repeated again in July and her A and C
<v Speaker 1>was down to five point seven, but her fasting insulin
<v Speaker 1>was actually sixteen point eight, So it had been fifteen
<v Speaker 1>point five and then it was sixteen point eight. She said,
<v Speaker 1>what the heck, I've been fasting clean for five and
<v Speaker 1>a half months. How could it have gone up? Please help?
<v Speaker 2>And like we talked about earlier, with glucose being variable
<v Speaker 2>and the little things being affected such as running late
<v Speaker 2>to the doctor or you know, being stressed or not
<v Speaker 2>sleeping all of those. It's very variable. Insulin is no
<v Speaker 2>different because when your glucose goes up because of those reasons,
<v Speaker 2>your body's going to spit out a little bit more
<v Speaker 2>insulin to bring it back down and keep it stable.
<v Speaker 2>So you're in a range. If it had gone up
<v Speaker 2>into the twenties, I might be a little more concerned
<v Speaker 2>by a few points. I wouldn't even blink at that.
<v Speaker 2>Just keep doing what you're doing. Focus on food quality,
<v Speaker 2>and I also want to say, yes, food quality is important,
<v Speaker 2>but so is honoring satiety. So make sure that you're
<v Speaker 2>really honoring satiety and then you're not eating more than
<v Speaker 2>you need in your window and you're stopping when you're
<v Speaker 2>no longer hungry.
<v Speaker 1>Yeah, and I really think that a one C going
<v Speaker 1>from six point zero to five point seven is the
<v Speaker 1>big tells the story, the big victory. A one C
<v Speaker 1>is a three month average, if you will, of what
<v Speaker 1>your blood sugar's doing, So that is huge. I would
<v Speaker 1>just keep doing what you're doing for now, all right,
<v Speaker 1>So before we get to ourch week of the week,
<v Speaker 1>I want to talk about twenty eight day fast art
<v Speaker 1>day by day. You know, I always encourage you to
<v Speaker 1>choose the paperback because it's got a write end component.
<v Speaker 1>But today I want to share something that Robin shared
<v Speaker 1>this week in the community. And Robin said, I've been
<v Speaker 1>fasting for almost five years, but I recently lost my
<v Speaker 1>way with really being consistent. Now that I'm older, my
<v Speaker 1>why has definitely changed to more health related reasons. I
<v Speaker 1>have needed to get back to fasting as a lifestyle.
<v Speaker 1>I know that Jen's new book could help me, but
<v Speaker 1>I was hesitant to buy the book because I have
<v Speaker 1>terrible eyesight and reading a paperback book is really hard
<v Speaker 1>for me. I need to make the letters larger for
<v Speaker 1>me on my kindle or iPad. When I read, I
<v Speaker 1>knew that in order to really get the true benefit
<v Speaker 1>of Jen's latest book, I needed to be able to
<v Speaker 1>write in it. I finally decided that I had to
<v Speaker 1>have this book, so I bought the kindle version and
<v Speaker 1>I'm reading it on my iPad. I can easily make
<v Speaker 1>notes write in the correct journal area of the book
<v Speaker 1>on my iPad. It works better than I thought it would.
<v Speaker 1>I'm on day five and I already feel empowered in
<v Speaker 1>my now consistent fasting lifestyle. So if you were like
<v Speaker 1>me and hesitant to buy the kindle version know that
<v Speaker 1>it is still a great option, and I appreciate you
<v Speaker 1>sharing that very much. Thank you.
<v Speaker 2>All.
<v Speaker 1>Right now, it's time for our tweak of the week,
<v Speaker 1>and this tweak was submitted by Jessica in Denver. She said,
<v Speaker 1>I started with a nineteen to five fasting schedule, which
<v Speaker 1>pretty immediately was apparent that it was the right eating
<v Speaker 1>window for me. The thing that I struggled with the
<v Speaker 1>most was what I was eating. There were just so
<v Speaker 1>many foods that didn't make me feel super great even
<v Speaker 1>when I was fasting and feeling good most of the
<v Speaker 1>day prior to eating. I've learned to pay much closer
<v Speaker 1>attention to what I eat and how I feel the
<v Speaker 1>next day when I wake up, am I bloated, sluggish, etc.
<v Speaker 1>And make sure that I stray from eating those foods
<v Speaker 1>too often. As we all know, it's a lifestyle, not
<v Speaker 1>a diet, and I love to splurge on things that
<v Speaker 1>I know my body doesn't love once in a blue moon,
<v Speaker 1>but on the whole, starting to eat more foods than
<v Speaker 1>my body loves that keep me fueled and happy for
<v Speaker 1>my busy life. Love that well.
<v Speaker 2>We love to leave you guys with inspirational or motivational quotes,
<v Speaker 2>and this week's message is shared by April. It is
<v Speaker 2>a quote by James Clear, who's the author of Atomic Habits.
<v Speaker 2>He wrote, one of life's counterintuitive lessons is that you
<v Speaker 2>will often gain energy by spending a little bit of energy.
<v Speaker 2>When you feel lethargic and like you want to lay
<v Speaker 2>around all day, it is usually the case that getting
<v Speaker 2>up and moving will make you feel better than simply
<v Speaker 2>sitting around. Getting outside for ten minutes, or doing the
<v Speaker 2>first set of a workout, or simply stretching on the
<v Speaker 2>floor for a moment. Anything to get your body moving
<v Speaker 2>will often leave you feeling more energized. If you want
<v Speaker 2>to get your day going, then get your body going.
<v Speaker 2>It's harder for the mind to be sluggish when the
<v Speaker 2>body is moving. April shared, I've read this quote and
<v Speaker 2>it reminded me of fasting. Some mornings, I wake up
<v Speaker 2>and I immediately think I'm tired. I don't want a
<v Speaker 2>fast today. Maybe I'll have breakfast. I know I quote
<v Speaker 2>shouldn't have breakfast, but sometimes my child's mind wants it.
<v Speaker 2>So I make a deal with myself that if at
<v Speaker 2>ten am I still want breakfast, I will open my
<v Speaker 2>window early and have breakfast. But a funny thing always happens,
<v Speaker 2>even if for most of the morning I'm thinking at
<v Speaker 2>ten am, I'll have breakfast. Once tenam arrives, I don't
<v Speaker 2>even notice it. I no longer want breakfast. I am
<v Speaker 2>happily fasting along. I'm full of energy, and everything about
<v Speaker 2>the day seems better and brighter. So for me, even
<v Speaker 2>when I don't want to fast, once I make the
<v Speaker 2>decision to continue to fast, it makes me want to
<v Speaker 2>continue to fast. Remaining fasted until ten am takes away
<v Speaker 2>the urge to break fast early.
<v Speaker 1>There you go, that's the delay and action. She just delays, Zart.
<v Speaker 1>I'm going to delay until ten You can even once
<v Speaker 1>you get there, say maybe I'll delay till eleven. Just
<v Speaker 1>see what happens. Love that. Thanks so much for listening today.
<v Speaker 1>We would love to have you join us in the
<v Speaker 1>Delay Don't 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 show,
<v Speaker 2>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,