Episode 61: An Unsupportive Spouse, When to Choose ADF, Defining OMAD? 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.
<v Speaker 3>Hi, everybody, we are so glad you're here today.
<v Speaker 1>Welcome to this week's episode of the Fast Feast Repeat,
<v Speaker 1>Intermittent Fasting for Life Podcast.
<v Speaker 3>How are you doing today, Sherry?
<v Speaker 2>I'm doing great. I'm not getting ready to get blown
<v Speaker 2>away like you. Are you prepared for the storm that's coming.
<v Speaker 1>We're having Hurricane Debbie, which is actually a tropical storm
<v Speaker 1>now that it's hitting us, but you know, the wind
<v Speaker 1>gusts or you might actually hear banging.
<v Speaker 3>I'm here at the beach house.
<v Speaker 1>We're recording a little early because I wanted to get
<v Speaker 1>it out of the way before the flooding starts. But
<v Speaker 1>we're having wind gusts, and so if you hear any banging,
<v Speaker 1>one of the hurricane shutters has come loose. I had
<v Speaker 1>to go out and investigate what was making that banging sound.
<v Speaker 3>So every now and then you might hear bang.
<v Speaker 1>I don't know, it might not be close enough for
<v Speaker 1>y'all to hear it in the microphone. But always something
<v Speaker 1>by the cost, right, the thing that's supposed to happen.
<v Speaker 1>By the time this episode comes out, it'll all be
<v Speaker 1>hopefully a distant memory and everyone will be dried out.
<v Speaker 1>But they're calling for a catastrophic flooding because it's supposed
<v Speaker 1>to stall out.
<v Speaker 3>So that's the real issue.
<v Speaker 2>Oh, it's just going to hang out over you.
<v Speaker 1>Yes, like it's supposed to stall out, but then keep
<v Speaker 1>bringing in the moisture, so we're supposed to have days
<v Speaker 1>of rain. Anyway, Hopefully it'll be okay. In the low
<v Speaker 1>country down around Charleston and Georgetown, they're calling for it
<v Speaker 1>to be really bad. They've canceled school down there. I gotcha,
<v Speaker 1>who knows what's going to happen here. They're still showing
<v Speaker 1>very very heavy rain between now and Friday, So we'll
<v Speaker 1>see how the new house does with flooding. It was
<v Speaker 1>built in twenty fifteen, so it hadn't had time to
<v Speaker 1>be challenged by much. But you know, the backyard has
<v Speaker 1>that pool, right and a lot of concrete, so we'll
<v Speaker 1>see what the drainage does.
<v Speaker 3>Fingers crossed.
<v Speaker 2>Yeah, well, I hope everybody stays safe.
<v Speaker 1>They're calling for like twenty something inches of rain. Oh goodness, possible.
<v Speaker 3>Wow weather man. Okay, so fingers crossed. But huh, I've
<v Speaker 3>just had such.
<v Speaker 1>A scattered day, scatterbrain day, Like I accidentally published the
<v Speaker 1>podcast instead of scheduling the podcast. It came out a
<v Speaker 1>day early, and then I'm like, oh no, so I
<v Speaker 1>deleted it, but it still pushed it out, so it
<v Speaker 1>was episode fifty eight.
<v Speaker 3>So anybody who was like, why did I get episode
<v Speaker 3>fifty eight twice and on Tuesday because Jen couldn't concentrate.
<v Speaker 2>That day, Well, you've got a lot going on, I do.
<v Speaker 2>I wouldn't worry so much about flooding at your new house.
<v Speaker 2>But just lack of power and that sort of thing.
<v Speaker 1>Well, the flooding is what I worry about, just because
<v Speaker 1>the pool was the level was pretty high already, so
<v Speaker 1>I'm like, Chad, can you let some of that water out?
<v Speaker 1>And he's like, yeah, so we'll see. But it's a
<v Speaker 1>whole pool like flooded with twenty inches of rain. It's
<v Speaker 1>not that much lower than the back of our house.
<v Speaker 3>So who knows. I got no idea.
<v Speaker 1>Maybe it would just all who knows runoff fingers crossed
<v Speaker 1>first storm in a new house.
<v Speaker 2>Yeah, well cross your fingers.
<v Speaker 3>Yeah.
<v Speaker 2>I was just thinking of your little sun room. You've
<v Speaker 2>got that rug and stuff out there. Have you pulled
<v Speaker 2>any of it up? Just in case?
<v Speaker 3>The floor out there in that room is that LVP?
<v Speaker 1>Yeah, LVP that can get wet, so because it's really
<v Speaker 1>an indoor outdoor room, so we'll see what happens there.
<v Speaker 1>And then it's like a little tiny step up into
<v Speaker 1>the main part of the house. So we're just we're
<v Speaker 1>just gonna keep our ey on it.
<v Speaker 2>All right, Well, fingers crossed everything, Thank you, It turns
<v Speaker 2>out okay for you.
<v Speaker 3>The joys of love and by the coast right right.
<v Speaker 2>It's all fun. And games until hurricane season.
<v Speaker 3>It's true.
<v Speaker 2>Well, let's share a celebration from Vicky in Ohio. She said, Hi,
<v Speaker 2>beautiful ladies. I was fifty two when I started the
<v Speaker 2>intermittent fasting journey as I kept gaining weight after quitting
<v Speaker 2>smoking and I'd had enough. I've struggled with obesity off
<v Speaker 2>and on most of my adult life, up and down
<v Speaker 2>the roller coaster ride that has not been fun. At
<v Speaker 2>this point, I weighed two hundred and thirty three pounds
<v Speaker 2>at five foot six, which was my highest way ever.
<v Speaker 2>After year of noom, which I learned some mindset techniques
<v Speaker 2>from but didn't get what I wanted out of. Then
<v Speaker 2>I sat in on a lecture on medical weight loss.
<v Speaker 2>It costs lots of money to do it, and the
<v Speaker 2>food was delivered and processed. I briefly thought about surgical
<v Speaker 2>in our but I didn't want to do that to
<v Speaker 2>my body. I then started trialing in April twenty twenty
<v Speaker 2>three after speaking with my nurse practitioner and stumbling across
<v Speaker 2>gin on a different podcast, and I was intrigued. However,
<v Speaker 2>I started slow. I focused on giving up my milkshake
<v Speaker 2>coffee first, and I started with a short fasting period.
<v Speaker 2>My husband and others were against it. I lost Gin
<v Speaker 2>on the other podcast, and I missed her as I
<v Speaker 2>felt connected to her simplistic explanations. Although I'm a nurse,
<v Speaker 2>the teacher perspective appealed to me because I'm a teacher
<v Speaker 2>at heart. My life is complicated. I needed a simple
<v Speaker 2>process to follow. I found your podcast in September, and
<v Speaker 2>at this point I hadn't been all in, but had
<v Speaker 2>at least adjusted to black coffee and clean fasting. I
<v Speaker 2>purchased fast Fee's repeat and began getting more committed. Gin.
<v Speaker 2>You and Scherry are honest, open and easy to follow.
<v Speaker 2>I then became more faithful in the IF journey. I
<v Speaker 2>weighed two hundred and twenty eight pounds at this point,
<v Speaker 2>and I've struggled with elevated said rate, high sea reactive protein,
<v Speaker 2>high liver enzymes, high white blood cell counts, fibermyalgia, osteoarthritis,
<v Speaker 2>not to mention multiple surgeries, including two servable spine surgeries,
<v Speaker 2>and recovering from an arm fracture, and my biceple was
<v Speaker 2>pulled off the bone which was repaired and Vicky, I
<v Speaker 2>just want to say my husband went through that same
<v Speaker 2>surgery and it's awful, so I'm sorry you had to
<v Speaker 2>do that as well. She said, I felt I had
<v Speaker 2>reached my lowest points. My lab values have been high
<v Speaker 2>and were getting higher, and that they were not getting
<v Speaker 2>better despite being on arthritis medication. I think she's talking
<v Speaker 2>about the said rate and high sea reactive protein that
<v Speaker 2>really shows levels of inflammation in the body. So she
<v Speaker 2>was saying that trying to get her inflammation down with
<v Speaker 2>arthritis medication was not helping her inflammatory markers. She said,
<v Speaker 2>I dedicated myself to IF and listening intently to your podcast.
<v Speaker 2>You two spoke right to me. In October, I struggled
<v Speaker 2>with some reflex and ran into some bowel troubles. I
<v Speaker 2>worked with my nurse practitioner and stopped my arthritis medication,
<v Speaker 2>and she continued to encourage the intermittent fasting. In November,
<v Speaker 2>my lab values remained high, but I started to feel better.
<v Speaker 2>I lost ten pounds, but it was more how I
<v Speaker 2>was starting to feel motivated because I actually was starting
<v Speaker 2>to feel like myself. I managed to adjust my window
<v Speaker 2>to celebrate my birthday and then Thanksgiving seamlessly. Fast forward
<v Speaker 2>to February. I'm now down to two hundred and ten pounds,
<v Speaker 2>my clothes are fitting better. I'm still not taking any
<v Speaker 2>arthritis medication. But more importantly, my roomatologists did follow up
<v Speaker 2>labs and my set rate was only mildly elevated. My
<v Speaker 2>sea reactive protein had improved drastically. My wet blood cell
<v Speaker 2>counts and my liver enzymes have also decreased. The numbers
<v Speaker 2>have improved so much they haven't been this improved in
<v Speaker 2>over three years, and that was on medication. I can't
<v Speaker 2>wait until the next follow up, as I expected will
<v Speaker 2>reach normal ranges for the first time since I was
<v Speaker 2>in my thirties. The best part, my husband, who was
<v Speaker 2>against us at first, has joined me on this journey.
<v Speaker 2>His weight loss is going quicker than mine, but that
<v Speaker 2>actually doesn't bother me, as I understand better listening to
<v Speaker 2>you ladies. I have inflammation that my body is working on,
<v Speaker 2>and men tend to respond quicker than women. I've been
<v Speaker 2>blessed that divine intervention through your podcast has led me
<v Speaker 2>to this new chapter in life. I have done WeightWatchers,
<v Speaker 2>paleo stenuous exercise, I've dabbled with gummies, and I previously
<v Speaker 2>mentioned newm and I had felt defeated because none were
<v Speaker 2>sustainable for life.
<v Speaker 1>Can I pop in with something here? Yes, that little
<v Speaker 1>gummy thing is like shows up. There's a game I
<v Speaker 1>play on my phone and it like pops in with
<v Speaker 1>ads and the gummies. Oh my lord, have mercy, y'all.
<v Speaker 1>Do not buy weight loss gummies of any kind. I've
<v Speaker 1>just had to say that. But I'm getting those ads
<v Speaker 1>all the time, so I can see how Like you
<v Speaker 1>remember when Doctor aw Is always had those miracle supplements.
<v Speaker 1>I like, I bought them all every week. I'd be like,
<v Speaker 1>all right, I'm gonna get this one. I spent so
<v Speaker 1>much money. Those weight loss gummies do not give in.
<v Speaker 1>That is not the reason why you can't lose weight,
<v Speaker 1>because you're not taking the gummies anyway. I just had
<v Speaker 1>to say that because I get those ads all the time,
<v Speaker 1>and the old me would have tried it.
<v Speaker 2>Oh yeah, remember like the was it green coffee burner
<v Speaker 2>or something.
<v Speaker 1>Green coffee bean extract or something? Yeah, a raspberry key toes, getting.
<v Speaker 2>Ready to say raspberry key tones.
<v Speaker 3>Yeah, yeah.
<v Speaker 1>Well, the latest trend is this gummy stuff. And they
<v Speaker 1>also they pretend the ads pretend to be like from
<v Speaker 1>Shark Tank, but they're not right. I've noticed that they
<v Speaker 1>like are fake. They're all the AI stuff, yep. And
<v Speaker 1>one of them pretends to be from somebody I can't remember,
<v Speaker 1>like a singer anyway, y'all, If they're faking the ads
<v Speaker 1>with AI, then you know it's not what I think.
<v Speaker 2>There was some Carrie Underwood gummies that came out.
<v Speaker 1>So I thought there was somebody else. Oh well, it's
<v Speaker 1>very possible. Probably probably whoever it was came out. I said, y'all,
<v Speaker 1>I this is not me. I'm not selling you this, like,
<v Speaker 1>don't click on these links.
<v Speaker 3>Yeah, anyway, y'all know gummies promise me.
<v Speaker 2>So, she says, this new lifestyle has been great. All
<v Speaker 2>of my doctors are for it. My support system has
<v Speaker 2>improved as they're seeing the improvements in me. I wished
<v Speaker 2>I had taken before photos, but I do have photos
<v Speaker 2>from over the last few years where my face was
<v Speaker 2>swollen and now my face is thinner. My eating window
<v Speaker 2>is four to five hours, and I just my opening
<v Speaker 2>times when needed. Just know I have to close within
<v Speaker 2>my timeframe once a month. I try fasting Fridays. At first,
<v Speaker 2>I would drink my milkshake coffee after I open my window,
<v Speaker 2>but for two months now it doesn't even taste good anymore.
<v Speaker 2>I drink black coffee only. I have learned to ride
<v Speaker 2>my bike or do my simple walking exercises while in
<v Speaker 2>my fasting state. I have also learned to listen for
<v Speaker 2>the SI when I'm eating, which is my cue to stop.
<v Speaker 2>I still have plenty to learn, but I am joined
<v Speaker 2>giving myself time caring for me. This has always been
<v Speaker 2>a struggle as a nurse, mom of four, primary caregiver
<v Speaker 2>to my elderly mom, and caring for my six grandchildren.
<v Speaker 2>Being a wife and a Sunday school teacher, I have
<v Speaker 2>always cared for others. I've lectured caregivers for nearly thirty
<v Speaker 2>years about the importance of self care, not being able
<v Speaker 2>to give from an empty gas tank an emptory battery pack,
<v Speaker 2>or have used the analogy of when the plane goes down,
<v Speaker 2>place oxygen mask on yourself first. All great advice about
<v Speaker 2>self care, but I didn't adhere to it. Now is
<v Speaker 2>my time for self care, and if is the best
<v Speaker 2>gift for me. Thank you, Jen and Cherry. You ladies
<v Speaker 2>are a blessing and I just wanted to say, VICKI
<v Speaker 2>I'm sorry. I don't know how I missed this wonderful
<v Speaker 2>celebration back in February. But I was just going through
<v Speaker 2>all of our submissions and came across us. I knew
<v Speaker 2>I had to share it because your weight loss isn't
<v Speaker 2>super fast, and you know something that you're like, oh,
<v Speaker 2>I lost fifty pounds in six months, but your body
<v Speaker 2>is healing and best of all, you feel like yourself again,
<v Speaker 2>and that's that's priceless.
<v Speaker 3>I think.
<v Speaker 1>So can we talk for a minute about her unsupportive spouse?
<v Speaker 3>Yes?
<v Speaker 1>And the reason I wanted to talk about that is
<v Speaker 1>because we hear this a lot, and it's not always
<v Speaker 1>a spouse. It could be filling the blank, sister mother.
<v Speaker 1>But Vicki said that when she first started, her spouse
<v Speaker 1>was not on board and felt like it went against
<v Speaker 1>everything he had ever heard about eating, and so she
<v Speaker 1>did it anyway, and now he has not only come around,
<v Speaker 1>but he has joined her. So I really wanted to
<v Speaker 1>take a minute to talk about that.
<v Speaker 3>Because you know.
<v Speaker 1>Your spouse, or your parents, or your coworker or your
<v Speaker 1>sibling or whoever it is, you know them better.
<v Speaker 3>Than I do.
<v Speaker 1>But often those closest to us are the biggest naysayers
<v Speaker 1>because they just tell us what they think. But instead,
<v Speaker 1>just be confident that what you're doing, especially you know,
<v Speaker 1>if your nurse practitioner or your doctor has told you
<v Speaker 1>to try it, especially you know, if you've talked about
<v Speaker 1>it with your medical professional, you can be confident that
<v Speaker 1>what you're doing is helpful and just show them. I
<v Speaker 1>don't want you to argue with them. I don't want
<v Speaker 1>you to try to prove anything to them. You just
<v Speaker 1>quietly do what you are doing. And just like in
<v Speaker 1>Vicki's case, her husband saw, he watched what was going on,
<v Speaker 1>he saw the improvements in her help and now he
<v Speaker 1>was motivated to join her. So I just don't want
<v Speaker 1>anybody to feel like they need to argue about it
<v Speaker 1>or be upset. And don't feel disappointed that your spouse
<v Speaker 1>or family member doesn't understand, because they're just going on
<v Speaker 1>what they've heard over the years. Breakfast is the most
<v Speaker 1>important meal of the day. Eat six small meals to
<v Speaker 1>rev your metabolism. Skipping meals is dangerous. They may have
<v Speaker 1>heard all of that, so they love you, they care
<v Speaker 1>about you, and always keep that in mind. But that
<v Speaker 1>doesn't mean you have to go along with what they
<v Speaker 1>say and say, oh, you don't want me to do it?
<v Speaker 3>I want in charge of you anyway.
<v Speaker 1>I just wanted to put that out there because we
<v Speaker 1>do hear it a lot if you have an unsupportive
<v Speaker 1>spouse or family member, you do you right, right.
<v Speaker 2>Yeah, I'm glad you brought that up because I was
<v Speaker 2>going to touch on the point. Somebody messaged me in
<v Speaker 2>the DDD community and they said, you know that they
<v Speaker 2>listened to podcasts and that they've heard me talk about
<v Speaker 2>how my husband does not have a desirable diet, and
<v Speaker 2>she said her husband was the same way. And you know,
<v Speaker 2>I've talked about the fact that my husband has made
<v Speaker 2>some small changes to as he's gotten older, and he's
<v Speaker 2>really starting to take his health more seriously, and he's
<v Speaker 2>seeing that, you know, his dad's had quadruple bypass and
<v Speaker 2>his cousins had quadruple bypass before she was fifty. So
<v Speaker 2>he's starting to make some small changes. He's really cognizant
<v Speaker 2>of keeping his weight down and getting more sleep. And
<v Speaker 2>am I ever going to get him to eat vegetables?
<v Speaker 2>Probably not. There are some veggies he does like, so
<v Speaker 2>I focus on including the ones he does like. But
<v Speaker 2>she asked me, you know, how can she get her
<v Speaker 2>husband to get on board? With eating healthier and that
<v Speaker 2>sort of thing. And you know, my answer to her was,
<v Speaker 2>you can't.
<v Speaker 3>Yeah, you can't.
<v Speaker 2>You cannot make the people around you care about their health,
<v Speaker 2>worry about their health, worry about their diet. You cannot
<v Speaker 2>convince them that their diet isn't healthy if they don't
<v Speaker 2>want to be convinced.
<v Speaker 1>Yeah, And you can't nag them into doing something different
<v Speaker 1>because all that does is put a barrier between.
<v Speaker 2>You and I'm going to be honest. If somebody is push, push,
<v Speaker 2>pushing me to do something I don't want to do, yeah,
<v Speaker 2>I'm probably gonna dig my heels in.
<v Speaker 3>Even if you want a decent do it, you're not
<v Speaker 3>going to right right.
<v Speaker 2>I know it's hard because you know there are left ones.
<v Speaker 2>We love them, we want what's best for them, but
<v Speaker 2>it really comes to you quietly, do your own thing,
<v Speaker 2>lead by example, and let them come to the decision
<v Speaker 2>to make the changes that they need to make on
<v Speaker 2>their own time. And it's frustrating and it was worrisome.
<v Speaker 2>I've lost sleep over, you know, worrying about my husband's health.
<v Speaker 2>But there's really nobody can do it but them, and
<v Speaker 2>they have to want it. So it's one of those
<v Speaker 2>things that it's fine to talk like, Hey, you know
<v Speaker 2>what I learned about this? You know what I learned
<v Speaker 2>about ultra processed food. You know, you can have those
<v Speaker 2>conversations with them in that sort of manner, but not
<v Speaker 2>like I read this, So you need to do that, right,
<v Speaker 2>So you just keep quietly doing what you need to
<v Speaker 2>do for you and your health, and you know, maybe
<v Speaker 2>eventually they'll be inspired to make some small changes as well.
<v Speaker 1>Yeah, and I love that Vicky's husband was inspired by her. Yes,
<v Speaker 1>that's how it's done, lead by example. Now we have
<v Speaker 1>a question from a listener. This question is from in
<v Speaker 1>the Dark in New Zealand. Hi, I'm six weeks into
<v Speaker 1>my IF lifestyle and loving the freedom from diet brain,
<v Speaker 1>and I feel confident that this is a great life
<v Speaker 1>style for me moving forward. I don't have any issues
<v Speaker 1>with windows or fasting times. My question is about a
<v Speaker 1>prophylactic supplement for a UTI. The one I take is
<v Speaker 1>called high PREX. My eating window is five hours, and
<v Speaker 1>I take two a day, one when I open my
<v Speaker 1>window and the other one.
<v Speaker 3>I go to bed.
<v Speaker 1>I would take both in my eating window, but I
<v Speaker 1>don't think five hours is long enough between doses. I've
<v Speaker 1>checked the ingredients and tried to research what each ingredient does,
<v Speaker 1>but I'm just not too sure and would like to
<v Speaker 1>know whether it would break my fast taking it before bed.
<v Speaker 1>I'd love your take on my situation. Supplementary info. This
<v Speaker 1>is a long term treatment option for me.
<v Speaker 3>Thank you.
<v Speaker 2>I looked this up on the internet. What it told
<v Speaker 2>me is that this is a low dose antibiotic, but
<v Speaker 2>should be spread out across the day so that it
<v Speaker 2>stays in your system. So if you take it twice
<v Speaker 2>a day, that would be every twelve hours. Now you're
<v Speaker 2>calling it a supplement and you said there's multiple ingredients
<v Speaker 2>in it. If that's the case, I can't find it
<v Speaker 2>and I don't know what that is. So my best
<v Speaker 2>answer to you. Number one, if it's an antibiotic, iibiotics
<v Speaker 2>aren't going to break your fast. Number two, if it's
<v Speaker 2>a supplement that contains food like ingredients, can it break
<v Speaker 2>your fast? Yes? If this is something you absolutely need
<v Speaker 2>to take for your urinary health and you need to
<v Speaker 2>take it further apart than five hours, then you may
<v Speaker 2>just have to do that. You're going to have to
<v Speaker 2>decide what's more important, but clean fast or taking your supplement,
<v Speaker 2>and I don't have enough information to really give you
<v Speaker 2>a solid answer on that. Do you have anything that
<v Speaker 2>you would say on that, Jen.
<v Speaker 1>Yeah, I'm assuming you're taking it based on your doctor's recommendation.
<v Speaker 1>And so your doctor has told you to take this
<v Speaker 1>twice a day. So this is a conversation to have
<v Speaker 1>with your doctor and say, Hey, I'm doing it ormitten fasting.
<v Speaker 1>Do I need to take this twice a day? Can
<v Speaker 1>I just take it in my eating window? What do
<v Speaker 1>you recommend? And you know, really explain to your doctor
<v Speaker 1>what you're doing, because I really think that's the best policy.
<v Speaker 1>We can't tell you about medication timing. And again, like
<v Speaker 1>Sheery said, the fact that you're calling it a supplement
<v Speaker 1>made us both a little bit confused about what it is.
<v Speaker 1>But if it's a medication, it's prescribed by your doctor,
<v Speaker 1>you absolutely need to have this conversation with your doctor.
<v Speaker 1>And if it's a required medication of any kind and
<v Speaker 1>your doctor knows you're fasting and it's this is the
<v Speaker 1>time your doctor wants you to take it, you do it.
<v Speaker 1>And that's really all there is to it. You just
<v Speaker 1>have to take your medications as prescribed.
<v Speaker 2>Yeah, and I have to say, I just looked it
<v Speaker 2>up again, and I actually looked it up in New Zealand,
<v Speaker 2>and again it's saying it's an antibiotic. It's an anti
<v Speaker 2>biotic treatment suppresses urinary tract bacteria, and it's best to
<v Speaker 2>be taken every twelve hours.
<v Speaker 1>It says, yeah, yeah, definitely talk to your doctor about it.
<v Speaker 1>We are definitely not going to tell you not to
<v Speaker 1>take it if your doctor has you taking it right.
<v Speaker 2>All right, So we have another question from Midwest Mama.
<v Speaker 2>She says, I have questions about ADF or I need
<v Speaker 2>help with tweaks or ideas to keep motivated and make
<v Speaker 2>some progress with weight loss. I've been fasting for about
<v Speaker 2>three years, since June of twenty twenty one. I do
<v Speaker 2>mostly eighteen six or nineteen five, but sometimes sixteen eight
<v Speaker 2>or sometimes twenty four twenty two two. So it sounds
<v Speaker 2>like she's kind of got a lucy goosey window female
<v Speaker 2>early forties. I'm five foot five and currently two hundred
<v Speaker 2>and eight pounds. My starting weight was two thirty six.
<v Speaker 2>I would like to get to one hundred and seventy
<v Speaker 2>five or less. I have no health issues. I'm active
<v Speaker 2>with running, weightlifting two to three times each week. I
<v Speaker 2>have a yo yo diet history, mostly with weight Watchers
<v Speaker 2>and Paleo low Carb, but weight Watchers and point tracking
<v Speaker 2>got old. Low carb slash Paleo always works great for me,
<v Speaker 2>but it is so hard to maintain and stick with.
<v Speaker 2>My therapist recommended intermittent fasting in the Obesitie code, and
<v Speaker 2>then I found JIN after wanting to learn more. I
<v Speaker 2>started at two hundred and thirty six pounds and I
<v Speaker 2>lost thirty three pounds from June to December of twenty
<v Speaker 2>twenty one and got down to two hundred and three amazing.
<v Speaker 2>Then I changed jobs and everyone eight lunch at eleven.
<v Speaker 2>I often felt like I had to join to fit in.
<v Speaker 2>It was hard to say no, et cetera. I know excuses,
<v Speaker 2>but then I had a hard time closing and not
<v Speaker 2>eating dinner with my family, so I got off track
<v Speaker 2>with a larger eating window for about six to eight months,
<v Speaker 2>with mostly sixteen to eight and occasionally eighteen six, but
<v Speaker 2>also with shorter fourteen hour fasts as well. I was
<v Speaker 2>not consistent. I was able to maintain weight for a
<v Speaker 2>little bit, but then I took a break from tracking
<v Speaker 2>fast altogether for about six weeks so over the course
<v Speaker 2>of all that I gained about twelve pounds back. I
<v Speaker 2>got back up to two hundred and twenty. Then I've
<v Speaker 2>recommitted to fasting in March of twenty twenty four, and
<v Speaker 2>I have been slowly losing again. From March until July,
<v Speaker 2>I lost thirteen pounds, but I want to lose more.
<v Speaker 2>I am dying to see Wonderland. Last week I decided
<v Speaker 2>to try ADF with the five hundred calory down day.
<v Speaker 2>It went pretty good, and I had two successful ADF cycles.
<v Speaker 2>Updays were psychologically harder than down. It felt wrong to
<v Speaker 2>eat before noon, but I pushed through today. I tried
<v Speaker 2>again for Millis Monday, but it was hard. At our
<v Speaker 2>twenty two, I had my five hundred calorie meal and
<v Speaker 2>that turned into about nine hundred calories, Which leads me
<v Speaker 2>to my question. If this happens, what is best to do?
<v Speaker 2>Do I just give up and try again tomorrow? Do
<v Speaker 2>I consider it a twenty two to two? Do I
<v Speaker 2>eat more tonight so I can try to make it
<v Speaker 2>through tomorrow since it's still a low calorie meal. What
<v Speaker 2>I do in update tomorrow and then a down day
<v Speaker 2>the next help? What would be most beneficial also, do
<v Speaker 2>you think ADF is a good plan for me to try,
<v Speaker 2>or should I try to focus more on my food
<v Speaker 2>choices during time restricted fasting. I'm open to any and
<v Speaker 2>all advice.
<v Speaker 1>All right, First of all, let me just dig right
<v Speaker 1>into those questions about what happens if you accidentally go
<v Speaker 1>over five hundred calories, and so you're kind of in
<v Speaker 1>a little sticky situation there with nine hundred.
<v Speaker 3>Like if you went a little bit over like.
<v Speaker 1>Five hundred, seven hundred, eight hundred, you know, obviously that
<v Speaker 1>still would round down to be a down day. But
<v Speaker 1>I mean there comes a point where it's like it's
<v Speaker 1>more than would be a down day. Nine hundred is
<v Speaker 1>right in what I would call that gray area. You know,
<v Speaker 1>should we be eating nine hundred calories on a normal
<v Speaker 1>eating window?
<v Speaker 2>No?
<v Speaker 3>Probably not.
<v Speaker 1>So if it's less than would be in a normal
<v Speaker 1>eating window, rule a thumb. You can go ahead and
<v Speaker 1>have the next day be an up day, or maybe
<v Speaker 1>think about, oh, well I wasn't quite down. Nine hundred
<v Speaker 1>is almost double a down day, So maybe I have
<v Speaker 1>a day that's not quite up.
<v Speaker 3>Maybe instead of.
<v Speaker 1>Three, have two meals. So this is where it's not
<v Speaker 1>an exact science. We know, five hundred calorie down day
<v Speaker 1>follow it by an upday. But when you start veering
<v Speaker 1>away from that, you know, doubling the calories to a thousand,
<v Speaker 1>you know, you're not technically down anyway, but you're close
<v Speaker 1>to down. So that's where you have to kind of
<v Speaker 1>play it by ear. You could in the middle of it.
<v Speaker 1>I mean, obviously it's too late for us to advise
<v Speaker 1>you on what to do that exact day. But like
<v Speaker 1>you said, do you just eat more and say, okay,
<v Speaker 1>well I didn't have a down day today. Instead, I'm
<v Speaker 1>just going to have a normal eating window. That's a
<v Speaker 1>choice you could make as well. You can say, well,
<v Speaker 1>I'm at nine hundred calories, I'm still hungry. I'm just
<v Speaker 1>going to call this a regular eating window day. No guilt,
<v Speaker 1>no stress. It just you pivoted to a regular eating
<v Speaker 1>window day. So those are a few things to keep
<v Speaker 1>in mind there. Do you have anything to add about
<v Speaker 1>that or get back into or other No.
<v Speaker 2>I think I would say if it happens, you know,
<v Speaker 2>one off like this, I really andn't worried too much
<v Speaker 2>about it. But if you're continually to trying to do
<v Speaker 2>down days and your five hundred calories continually exceeds five
<v Speaker 2>hundred calories, then either you may not be ready to
<v Speaker 2>do down days or you are not composing your meals
<v Speaker 2>in a way that is satisfying for you at five
<v Speaker 2>hundred calories, So you may want to play around with
<v Speaker 2>what you're eating in your down day meal exactly.
<v Speaker 1>And you know, I know you feel like you've been
<v Speaker 1>losing slowly from March July thirteen pounds. That's really not
<v Speaker 1>that slow when you think about how much time went by.
<v Speaker 1>So if your only motivation for doing ADF is you
<v Speaker 1>want to lose weight more quickly, but you are losing weight,
<v Speaker 1>then I don't know if this is really going to
<v Speaker 1>be the thing for you right now, especially if the
<v Speaker 1>five hundred calory down day is a challenge for you.
<v Speaker 1>So for me, it seems like consistency is what you
<v Speaker 1>need to work on. Keeping your ear window maybe five
<v Speaker 1>hours a day for a while. See how that goes.
<v Speaker 1>Really nail that consistency, because if you're not being consistent
<v Speaker 1>with that, then jumping into ADF can actually make things
<v Speaker 1>harder because now you're like Lucy Goosey all over the
<v Speaker 1>blaze because you're just not you don't have that fasting,
<v Speaker 1>muscle built up.
<v Speaker 3>Does that make sense? Sherry?
<v Speaker 2>Yes, it does. And I wanted to say too. You know,
<v Speaker 2>like people get confused like when should we do ADF?
<v Speaker 3>Right, Well, if she had just.
<v Speaker 2>Recently stopped doing a low calorie restrictive diet, then I
<v Speaker 2>might say, yeah, you know, ADF maybe what she needs
<v Speaker 2>to do. But when you look at her history, she
<v Speaker 2>had a large eating window for six to eight months
<v Speaker 2>where she was not even tracking fast for six weeks.
<v Speaker 2>She had some weight gain during that period, So that
<v Speaker 2>right there is sort of a metabolism booster period of time.
<v Speaker 2>And so I'm not worried that your metabolism is slow
<v Speaker 2>and you're struggling with weight loss because March you restarted.
<v Speaker 2>We don't expect weight loss during March. I don't know
<v Speaker 2>when you started in March, but during March for the
<v Speaker 2>first four weeks, but don't expect any weight loss. And
<v Speaker 2>then you sent this in in July, and so let's
<v Speaker 2>say you started losing weight again in April, April, May, June,
<v Speaker 2>so you really are losing at a great pace. And
<v Speaker 2>then you said should you focus more on your food choices?
<v Speaker 2>I mean, I think we can all work on focusing
<v Speaker 2>on better food choices to support our health and weight
<v Speaker 2>loss goals. So it's never too early to do that.
<v Speaker 1>Yeah, I just made a list real quick of when
<v Speaker 1>should someone choose eighty F and I came up with
<v Speaker 1>four to start off the top of my head. And
<v Speaker 1>one is, like Sherry said, if you have been doing
<v Speaker 1>a low calorie diet and your metabolism is slow, or
<v Speaker 1>you had weight loss meds, for example, which puts you
<v Speaker 1>on a forced local diet and your metabolism is slow,
<v Speaker 1>ADF is great for revving up your metabolism. That is
<v Speaker 1>what the updays are for. The down day is where
<v Speaker 1>you burn fat. The up day is where you rev
<v Speaker 1>your metabolic rate up. So that is a great reason
<v Speaker 1>for ADF. Reason number two if you realize you accidentally
<v Speaker 1>have had an overly restrictive eating window and your body
<v Speaker 1>has adapted to it. Like if you're someone who just
<v Speaker 1>because of your work schedule, gravitated to twenty two to
<v Speaker 1>two and you've been doing twenty two to two for
<v Speaker 1>six months and you completely stop losing weight. Your body
<v Speaker 1>has adapted to twenty two two, you may need the
<v Speaker 1>little boosting.
<v Speaker 3>Power from ADF.
<v Speaker 1>A third reason would be if you have had your
<v Speaker 1>fasting insulin checked and it's really high, then you may
<v Speaker 1>need some periods of longer fasting like ADF to get
<v Speaker 1>your fasting insulin down because nothing lowers insulin better than
<v Speaker 1>the clean fast. And then the fourth reason to do
<v Speaker 1>ADF is that you love it, and you just love
<v Speaker 1>it and it is the routine that feels good to you.
<v Speaker 1>Then it is always appropriate to do ADF if you
<v Speaker 1>love it.
<v Speaker 3>But those are the things to think about.
<v Speaker 1>Notice what I didn't put on that list because you
<v Speaker 1>just want to lose weight more quickly because ADF is
<v Speaker 1>not necessarily going to.
<v Speaker 3>Lead to quicker weight loss.
<v Speaker 1>It boosts metabolic rate if you're plateaued because your metabolic
<v Speaker 1>rate is low, or you've settled into a short eating
<v Speaker 1>window and you think your body has adapted, if your
<v Speaker 1>fasting insulin needs to come down, those are the reasons
<v Speaker 1>to try ADF. But the upday, you're eating more on
<v Speaker 1>the up day, so that's that metabolic boost that we're
<v Speaker 1>counting on. You're not going to see weight loss more
<v Speaker 1>quick than a half a pound to a pound a
<v Speaker 1>week through any intermittent fastening approach. Really, so the mistaken
<v Speaker 1>idea that ADF leads to an accelerated rate of loss
<v Speaker 1>is one I want you to put out of your mind.
<v Speaker 2>I think that's a great reminder.
<v Speaker 1>And now it's time for our segment called What's Your Why.
<v Speaker 1>Most of us have weight loss in mind, and it
<v Speaker 1>is perfectly appropriate for that to be a big part
<v Speaker 1>of our why, but there is so much more to
<v Speaker 1>what intermittent fasting can do for us beyond weight loss.
<v Speaker 1>In my book twenty eight Day fast Art Day by Day,
<v Speaker 1>I ask readers to craft their why statements before even
<v Speaker 1>beginning intermittent fasting. And if you're not new, do it now.
<v Speaker 1>Make sure you have a why that's bigger than weight
<v Speaker 1>loss alone, because I genuinely believe that you're more likely
<v Speaker 1>to find long term success and view intermittent fasting as
<v Speaker 1>a lifestyle.
<v Speaker 2>So this week we have a why from Judy. She says,
<v Speaker 2>my why is to feel good in my body. I
<v Speaker 2>don't ever want to diet again. I am seventy years old,
<v Speaker 2>and I know that if I don't make my health
<v Speaker 2>a priority now that I will not enjoy the years ahead.
<v Speaker 2>I've just reached my first year anniversary of intermittent fasting,
<v Speaker 2>and I've lost twenty five pounds, and I have many
<v Speaker 2>non scale victories such as no more heartburn, less arthritis, pain,
<v Speaker 2>more energy. If has given me hope for the first
<v Speaker 2>time in years.
<v Speaker 1>Love That feeling good in your body as you age,
<v Speaker 1>I think is just such a powerful why.
<v Speaker 3>That's my main why now.
<v Speaker 2>Yep, we have another question this week from Kristen in Chicago.
<v Speaker 2>She says, I've been doing one meal a day since
<v Speaker 2>twenty eighteen out of pure accident. I've listened to every episode,
<v Speaker 2>and I listened to all of the Eye of Stories
<v Speaker 2>podcast episodes as well. I am a fellow teacher, and
<v Speaker 2>I only have one question that Jen has never explicitly answered.
<v Speaker 2>I am dying to know.
<v Speaker 1>Now.
<v Speaker 3>I'm dying to hear it. I do not.
<v Speaker 2>Understand the process Jin does, as she mentions that she
<v Speaker 2>really does a four hour window. For me, I can
<v Speaker 2>easily eat two full meals plus dessert in four hours.
<v Speaker 2>I usually do a one and a half to two
<v Speaker 2>hour no longer daily window. If my window was four hours,
<v Speaker 2>I could easily fit in a full lunch and dinner.
<v Speaker 2>But it sounds like Jen has said her window is
<v Speaker 2>really one meal a day. I know she only tracks
<v Speaker 2>her window like me. If your window jin is usually
<v Speaker 2>four hours. Please please finally tell us some examples of this.
<v Speaker 2>What did you open with and at what time? Then?
<v Speaker 2>What and when did you continue to eat up until
<v Speaker 2>you closed? Of all the years of being your super fan,
<v Speaker 2>the teacher in me needs a concrete visual of what
<v Speaker 2>you do, because, like I said, if I did a
<v Speaker 2>four hour window, I would easily eat two meals.
<v Speaker 1>Okay, now, look, Kristen, I'm not going to tell you
<v Speaker 1>exactly what I eat because I don't want anybody to
<v Speaker 1>think that what I do is the goal. And actually,
<v Speaker 1>I think I have given the impression that my window
<v Speaker 1>is generally five hours.
<v Speaker 2>Sherry, right where she's.
<v Speaker 3>Getting the four four hour comeing, fron.
<v Speaker 1>I mean, if you start listening to every bit of
<v Speaker 1>content that I put out starting in twenty seventeen, you know, obviously,
<v Speaker 1>I mean, my first book came out in twenty sixteen,
<v Speaker 1>and the first podcast came out in twenty seventeen, and
<v Speaker 1>I've recorded hundreds and hundreds of episodes and over that time,
<v Speaker 1>I mean, my window changes over the years here and there,
<v Speaker 1>over the seasons when I was teaching, it was different
<v Speaker 1>than it was after I retired.
<v Speaker 3>I've pretty much now settled into a two to seven ish,
<v Speaker 3>five ish hour eating window.
<v Speaker 2>Can I just back up because that confused me for
<v Speaker 2>a second. Okay, two pm to seven pm, five hour
<v Speaker 2>eating window hours?
<v Speaker 3>Yes?
<v Speaker 1>Yeah, okay, so two to seven approximately approximately five hours.
<v Speaker 3>That's what I do most days. Am I militant about it? Nope?
<v Speaker 1>If I'm hungry earlier or if I'm busy, do I
<v Speaker 1>open later?
<v Speaker 3>Yeah?
<v Speaker 1>I can do earlier, I can do later. It's not
<v Speaker 1>a big deal. But I'm currently revising delayed on tonight.
<v Speaker 1>By the time this episode comes out, you'll be able
<v Speaker 1>to find the second edition where you buy books anyway.
<v Speaker 1>In the part where I tell my own story, which
<v Speaker 1>is Appendix D, at the very end of the book,
<v Speaker 1>I talk about what I'm doing now, and I no
<v Speaker 1>longer define what I'm doing. And here's why, because I
<v Speaker 1>don't want you to stop doing that. The idea of
<v Speaker 1>how do you define one meal a day? Am I
<v Speaker 1>doing one meal a day? Are you doing one meal
<v Speaker 1>a day? Should I be doing one meal a day?
<v Speaker 3>I think that just confuses you from the big picture.
<v Speaker 1>Your goal is not to define what you're doing as
<v Speaker 1>one meal a day, two meals a day, three meals
<v Speaker 1>a day, Snacking a meal doesn't matter. Your goal is
<v Speaker 1>to have an eating window that is long enough for
<v Speaker 1>you to nourish your body well. For me, that takes
<v Speaker 1>about five hours. Whatever I eat in there, My goal
<v Speaker 1>is to not overeat. My goal is to not under eat.
<v Speaker 1>My goal is to eat the amount of food that
<v Speaker 1>my body needs for the day. And maybe on a
<v Speaker 1>day that I've been to pilates and then went for
<v Speaker 1>a swim, maybe I'm a little hunger that day and
<v Speaker 1>I eat a little more. Maybe what I'm eating you
<v Speaker 1>would define as two full meals. It's just a matter
<v Speaker 1>of what you're defining as meals. There is zero chance
<v Speaker 1>I could fit what I call a meal two of
<v Speaker 1>those in four hours.
<v Speaker 3>I couldn't do it.
<v Speaker 1>Like my stomach, my digestive tract is not large enough
<v Speaker 1>to hold that large of a volume of food.
<v Speaker 3>So my guest, Kristen, is the difference is how we're
<v Speaker 3>defining a meal.
<v Speaker 1>Like if you define a bowl of soup as a meal,
<v Speaker 1>and you eat a bowl of soup, and then you
<v Speaker 1>have a salad, and you just find a salad as
<v Speaker 1>a meal, and then you have an entree and you
<v Speaker 1>define the entree as a meal. You could probably fit
<v Speaker 1>that in in four hours, and you'll be like, wat,
<v Speaker 1>just eight three full meals. But see, I don't I
<v Speaker 1>think of it as a multi course meal like Sherry's
<v Speaker 1>seen me order. I'll order a bowl of soup and
<v Speaker 1>have a salad and have an entree, all spread out
<v Speaker 1>over the time. But the volume of what I put in,
<v Speaker 1>You're like, when I get full, I stop putting it in, right,
<v Speaker 1>So if you think of that each one of those
<v Speaker 1>courses is a separate meal, then hey, I'm eating three meals,
<v Speaker 1>but I don't. Now there are people who eat tiny
<v Speaker 1>little meals spread out during the day. Maybe for lunch
<v Speaker 1>someone does just eat one little bowl of soup. Someone
<v Speaker 1>who's not doing it or emitten fasting, but like you know,
<v Speaker 1>regular three meals a day kind of a person. So
<v Speaker 1>maybe they are putting you know, what they would consider
<v Speaker 1>to be three meals into four hours, But what I
<v Speaker 1>consider to be a meal. I could not fit two
<v Speaker 1>of those in four to five hours. That's just too
<v Speaker 1>much volume of food. You know, I do better spreading
<v Speaker 1>it out in courses, Like I said, Like yesterday I
<v Speaker 1>opened with a tomato sandwich, then I had some chips
<v Speaker 1>in hummus Is that a meal?
<v Speaker 3>Sure? Then later I had dinner with Chad. Is that
<v Speaker 3>a meal?
<v Speaker 2>Yeah?
<v Speaker 1>But I didn't needt a giant portion of the dinner.
<v Speaker 1>We use the meal kits. Chad doesn't eat giant portions either,
<v Speaker 1>so we'll have like a meal for two will actually
<v Speaker 1>be three portions, like I'll have leftovers and Chad usually
<v Speaker 1>it's it the next day for lunch. So I'm really
<v Speaker 1>trying to get away from everybody defining what they're doing,
<v Speaker 1>especially with the wording one meal a day. Let's just
<v Speaker 1>throw that vocabulary out instead. Your goal is to have
<v Speaker 1>an eating window where you're eating until you're satisfied. I
<v Speaker 1>can't eat two full meals of what I call full
<v Speaker 1>meals within five hours, but maybe what you call full
<v Speaker 1>meals you can fit it into two hours and it
<v Speaker 1>doesn't matter, it's just what you call it, right.
<v Speaker 2>Yeah?
<v Speaker 3>Does that help, Sherry? Did I clarify?
<v Speaker 2>Yeah? And I mean, first of all, if you've been
<v Speaker 2>doing a one and a half to two hour window
<v Speaker 2>since twenty eighteen, I'm curious about are you in maintenance
<v Speaker 2>and are you hungry? Because I would be hungry in
<v Speaker 2>maintenance with a one and a half to two hour
<v Speaker 2>daily eating window. So I don't want you to think
<v Speaker 2>that the goal is sit down and eat one meal
<v Speaker 2>and be done, because this is not what our goal
<v Speaker 2>should be. For a while, we would say a snack
<v Speaker 2>and a meal or whatever. I have given up the
<v Speaker 2>lingo snack because what somebody eats for a snack and
<v Speaker 2>what I eat for a snack look very different. And
<v Speaker 2>you might look at my big giant bowl full of
<v Speaker 2>salad that's made with three four different kinds of greens
<v Speaker 2>and carrots and peppers, and and you might call that
<v Speaker 2>a meal. But when you say you sit down and
<v Speaker 2>you calorie track that out, compared to somebody who has
<v Speaker 2>some cheese and crackers and nuts, my meal, which looks
<v Speaker 2>bountiful and large nutrient wise, calorically wise, is likely smaller
<v Speaker 2>than a person who's eating snack foods. So what do
<v Speaker 2>you call a snack? What do you call a meal?
<v Speaker 2>And you know, to me it comes down to satiety.
<v Speaker 2>I like to choose high volume foods that leave me
<v Speaker 2>feeling satisfied that doesn't make me want to snack, where
<v Speaker 2>if I were to eat small, snacky foods, I would
<v Speaker 2>want to continue to snack. So if you watched what
<v Speaker 2>I ate, you might likely say that I eat two
<v Speaker 2>meals a day, where somebody else might truly only eat
<v Speaker 2>one meal a day, and that meal might be twelve
<v Speaker 2>fourteen hundred calories because of what they're eating in their meal.
<v Speaker 2>So a lot of this comes down to food choices,
<v Speaker 2>how you eat, what style of eating that you choose.
<v Speaker 2>Are you eating a lot of high fat foods, which
<v Speaker 2>are you know, very calorically dense, or are you eating
<v Speaker 2>a lot of really low fat foods plant based eating,
<v Speaker 2>And so that's where society comes into play. Rather than
<v Speaker 2>calling it a meal or a meal and a snack
<v Speaker 2>or four snacks or whatever, it doesn't matter what you
<v Speaker 2>do as long as you're eating enough nutrients to leave
<v Speaker 2>you satisfied and you know, to support your health.
<v Speaker 1>Yeah, you don't want to feel overly stuffed. You don't
<v Speaker 1>want to put more food than in your body than
<v Speaker 1>your digestive system can comfortably hold, because that's a bad
<v Speaker 1>feeling if you eat too much, and don't worry so
<v Speaker 1>much about how you define it. That's really really I
<v Speaker 1>think the key and you know I understand after rereading
<v Speaker 1>Delight on Deny and again I wrote this at the
<v Speaker 1>end of twenty sixteen, and so It reflects what I
<v Speaker 1>was doing at the end of twenty sixteen when I
<v Speaker 1>wrote it, and I was running the One Meal a
<v Speaker 1>Day Facebook group.
<v Speaker 3>And the reason that I actually.
<v Speaker 1>Emphasized one meal a day at that time is because
<v Speaker 1>when I was in the Fast five groups watching people
<v Speaker 1>struggle to follow, you know, the five hour eating window.
<v Speaker 1>When I first started, I was trying to put into
<v Speaker 1>full meals. I was trying to have a full lunch, right, wait,
<v Speaker 1>five hours, have a full dinner because my diet brain
<v Speaker 1>was thinking, well, the only rule.
<v Speaker 3>Is five hours. I can put as much in as
<v Speaker 3>I can.
<v Speaker 1>It was like I was trying to get away with it,
<v Speaker 1>if that makes sense, get away with eating as much
<v Speaker 1>as I could within five hours. And of course that
<v Speaker 1>wasn't helpful. So then I reread the Fast five book
<v Speaker 1>and doctor Hering says in there you're only eating one
<v Speaker 1>meal and I'm like, oh, he doesn't intend that you're
<v Speaker 1>trying to cram as much food into five hours as
<v Speaker 1>you possibly can, like I had been doing, right, And
<v Speaker 1>so that's when I left his Facebook group. Well, I
<v Speaker 1>don't think I left it, but I started my own
<v Speaker 1>and began posting there. And that was the One Meal
<v Speaker 1>a Day Intermittent fasting support group that we started in
<v Speaker 1>twenty fifteen before I wrote the I don't deny because
<v Speaker 1>the idea was we're not trying to cram to full
<v Speaker 1>meals worth of food Gin style scherry style into five hours.
<v Speaker 1>And then people did start having better success with that
<v Speaker 1>once you had some a little more clarity about what
<v Speaker 1>is the purpose of the five hours Because we can
<v Speaker 1>eat too much over five hours and not lose weight,
<v Speaker 1>that's possible. So anyway, that's how one meal a day
<v Speaker 1>actually came around, And when I wrote delay on deny.
<v Speaker 3>That's really what I was doing.
<v Speaker 1>Even now you could still call it that, but again
<v Speaker 1>I don't define it anymore.
<v Speaker 3>What I'm doing is one meal a day. You've seen
<v Speaker 3>me eat sherry?
<v Speaker 2>Yeah. Is it possible that person could eat two full
<v Speaker 2>meals in four hours, like full on meals. Like you
<v Speaker 2>go to a restaurant and you order a full meal
<v Speaker 2>and you bring out your entree. Could you do that? Yeah?
<v Speaker 2>Are you gonna feel good? No? So if you are
<v Speaker 2>saying you could eat two full meals in four hours,
<v Speaker 2>I'm gonna guess that you are.
<v Speaker 3>Not eating restaurant size.
<v Speaker 2>Restaurant size portion full meals multi course meals. So yeah,
<v Speaker 2>that's why it's so hard to define.
<v Speaker 1>And that's why, like when I went back and revised
<v Speaker 1>Delight on tonight, I took out the one meal a
<v Speaker 1>day chapter.
<v Speaker 3>I took it out.
<v Speaker 1>There's a chapter for time restricted eating or eating windows
<v Speaker 1>where I do talk about the concept of one meal
<v Speaker 1>a day as a multicourse meal. But then I also
<v Speaker 1>have the ADF chapter and that's in there too, But
<v Speaker 1>instead I feel like I was funneling people to one
<v Speaker 1>meal a day because that's what you know, I was
<v Speaker 1>kind of doing at the time, my multi course one
<v Speaker 1>meal a day, and so people got the idea that
<v Speaker 1>was the goal, that was the ideal, that's what.
<v Speaker 3>You should be doing. And then the horse, how do
<v Speaker 3>we define it?
<v Speaker 2>One meal a day in some people's eyes is one
<v Speaker 2>play today.
<v Speaker 1>In thirty minutes or something, and we don't want you
<v Speaker 1>to do that. So my definition of one meal a
<v Speaker 1>day has always been a multicourse meal spread out over
<v Speaker 1>about five hours. That's what my definition has always been.
<v Speaker 1>But that's not what everyone thinks of it as So
<v Speaker 1>again my advice is, don't define it. Your goal is
<v Speaker 1>to find an eating window that allows you to eat
<v Speaker 1>enough food so that you feel satisfied for the day,
<v Speaker 1>not too much, not too little. And it doesn't have
<v Speaker 1>to be the same length every day. Maybe one day
<v Speaker 1>it's two hours, one day it's six hours. That's fine too.
<v Speaker 2>Yeah, I always say I do like a three to
<v Speaker 2>five hour window. Three hours passes and I've eaten enough
<v Speaker 2>and I feel really satisfied, I'll restart my fast now.
<v Speaker 2>If two hours goes by and I'm like, mmm, I'm
<v Speaker 2>really kind of hungry, I think I need to eat somewhere.
<v Speaker 2>I don't hesitate to open my window back up and
<v Speaker 2>make it a five hour window. But if I get
<v Speaker 2>to three hours and I'm not satisfied again, I'm going
<v Speaker 2>to leave my window open a little bit longer, wait
<v Speaker 2>till I get kind of hungry again. I'm gonna eat
<v Speaker 2>something else before I close my window. And I think
<v Speaker 2>it's really helpful to be flexible and not trying to
<v Speaker 2>just get that way. I know, shut as quickly as possible,
<v Speaker 2>because then you're not really listening to your body. And
<v Speaker 2>listening to your body, is that's the number one thing
<v Speaker 2>you should be doing?
<v Speaker 1>Yes, all right, we have another question from Lacking Confidence
<v Speaker 1>in Connecticut.
<v Speaker 3>Hi Jen and Sherry.
<v Speaker 1>I have been clean intermittent fasting since January of twenty twenty.
<v Speaker 1>I am sixty two and five five. I lost forty
<v Speaker 1>pounds in a year and kept it off within a
<v Speaker 1>range of two to five pounds until June of twenty
<v Speaker 1>twenty three. I fasted every single day with an average
<v Speaker 1>of seventeen seven, usually sixteen eight to nineteen five, with
<v Speaker 1>a very occasional twenty four. Over these years, I also
<v Speaker 1>did maybe four adf down days. I never did very
<v Speaker 1>long fasts, but I lost the weight and kept it
<v Speaker 1>off for over two and a half years.
<v Speaker 3>I did it.
<v Speaker 1>I cracked the code. I really thought I had figured
<v Speaker 1>it out and that I would maintain my weight forever
<v Speaker 1>with this fasting schedule. I was a size four or six,
<v Speaker 1>and I was over the moon with happiness, fast for
<v Speaker 1>to last June of twenty twenty three, when all of
<v Speaker 1>a sudden I had gained twelve to fifteen pounds and
<v Speaker 1>grown out of my fours and sixes and now back
<v Speaker 1>into an eight. I have been this weight one fifty
<v Speaker 1>six to one fifty nine for a year now, and
<v Speaker 1>I am stuck. My windows have stayed more or less
<v Speaker 1>the same, but I still put on the weight. I
<v Speaker 1>can only attribute this to snacking too much in my window.
<v Speaker 1>I also wonder if when my body got smaller, I
<v Speaker 1>needed less food and was consuming too much energy. Another
<v Speaker 1>thought is that I had nailed it and took my
<v Speaker 1>foot off the brakes a bit. Yet another question that
<v Speaker 1>plagues me is did I ever really get into fat burning?
<v Speaker 1>I just don't know. In any event, I've been in
<v Speaker 1>a truly stuck place and have as a result, lost
<v Speaker 1>confidence in my ability to lose weight anymore. This has
<v Speaker 1>led me to sort of throw in the towel and
<v Speaker 1>stay stuck. In short, I need a check up from
<v Speaker 1>the neck up to get my head and heart back
<v Speaker 1>in the game so I can lose what I have
<v Speaker 1>regained and begin to trust the process again. I am
<v Speaker 1>agonized by this recas yet seemingly unable to believe I.
<v Speaker 3>Can lose it again. I have lost faith in what
<v Speaker 3>I believed to be the answer for me, because it
<v Speaker 3>truly was for.
<v Speaker 1>Over two years. Can this regain be conquered? How can
<v Speaker 1>I right this ship and feel successful again? Thanks for
<v Speaker 1>your wisdom, Jin and Sherry.
<v Speaker 2>All right, Well, first of all, you're right, You've got
<v Speaker 2>to get your mind in the right place, because our
<v Speaker 2>mind is so powerful, and if you feel like you
<v Speaker 2>cannot lose this weight again, you're not going to lose
<v Speaker 2>the weight again. You really do have to have faith
<v Speaker 2>in the process. You have to believe in it. And
<v Speaker 2>until you believe in your ability to lose weight again,
<v Speaker 2>you're not going to get your confidence back. I know
<v Speaker 2>it feels awful when you've been successful and then you
<v Speaker 2>know you're seeing the scale start to move up again
<v Speaker 2>and you start wondering, you know, what are you doing wrong? Well,
<v Speaker 2>you can get this ship righted. I believe one hundred percent.
<v Speaker 2>You know, we just talked about eating windows and you
<v Speaker 2>know I've said this before. If I fasted an average
<v Speaker 2>of seventeen seven every day, I would not lose weight
<v Speaker 2>and I might potentially gain weight. So did this work
<v Speaker 2>for you for two years? It surely did. It shows
<v Speaker 2>that it did. However, if you were over eating in
<v Speaker 2>a seven hour window, which is very easy to do,
<v Speaker 2>then you're right. You may not be shifting into fat
<v Speaker 2>burning the next day, and that's going to put a
<v Speaker 2>break on your fat loss. And you are also aging. Unfortunately,
<v Speaker 2>that's just what happens. We all age and with that
<v Speaker 2>comes a change in our body composition, and as we
<v Speaker 2>lose muscle mass, our metabolism just it absolutely slows down.
<v Speaker 2>The more muscle you have, the hotterer metabolism burns. And
<v Speaker 2>so one of the ways that we can counteract aging
<v Speaker 2>is to stay and keep lifting heavy things. Everybody should
<v Speaker 2>be doing some form of strength training, whether it's like
<v Speaker 2>Jin doing her pull botties. Even with yoga, you can
<v Speaker 2>build muscles back up. You're using muscles that you don't
<v Speaker 2>use every day, you can get stronger. That's going to
<v Speaker 2>help your metabolism. But really, what I think you need
<v Speaker 2>to do is get Gin's book, The twenty eight Day
<v Speaker 2>Fast Start. Recommit to the fasting lifestyle. I think you
<v Speaker 2>know in your heart that it is the answer for you,
<v Speaker 2>and find your why. Jin's going to ask you to
<v Speaker 2>write your right why. That's very important because when you
<v Speaker 2>believe in your why, it's going to get you through
<v Speaker 2>the hard days and get your body revved up, get
<v Speaker 2>back into fat burning, get those windows dialed into a
<v Speaker 2>link that supports fat burning and gets this weight off.
<v Speaker 2>So yeah, I do think this can be conquered. It's
<v Speaker 2>getting your mind right, remembering your why, clean fasting, and
<v Speaker 2>dialing in a window that leads to weight loss for you.
<v Speaker 1>Yep, And I would just like to add I would
<v Speaker 1>aim for five hours a day for your eating window.
<v Speaker 1>You said you're doing too much snacking. If you think
<v Speaker 1>you're doing too much snacking, you probably are, So focus
<v Speaker 1>on real food instead of snack foods. And also way
<v Speaker 1>daily and once a week calculate your weekly average, because
<v Speaker 1>just the accountability of getting on the scale and recording
<v Speaker 1>that daily weight will be so helpful. But the calculating
<v Speaker 1>your weekly average will show you what your trend is doing,
<v Speaker 1>and so you can tweak as you go.
<v Speaker 2>All right, So I hope you right back in and
<v Speaker 2>tell us how the next few months go with sending
<v Speaker 2>a submission on the celebration portion of our page. So
<v Speaker 2>before we get to the tweak of the week, I
<v Speaker 2>just want to take a minute to share with you
<v Speaker 2>my tweak. If you are struggling with adding where fresh
<v Speaker 2>veggies are whole grains to your diet, or if you're
<v Speaker 2>just busy and you want simple, healthy meals in a flash,
<v Speaker 2>hungry Root is your solution. Best of all, it's super affordable,
<v Speaker 2>the produce is fresh and long lasting. I don't know
<v Speaker 2>about you, but anytime I buy produce at my local stores,
<v Speaker 2>it goes bad very quickly. Hungry roots, fresh fruits, and
<v Speaker 2>vegetables are not being shipped to a distribution center and
<v Speaker 2>then to your local store. They are being shipped straight
<v Speaker 2>to you, so you get them closer to when they
<v Speaker 2>were packaged. You can use the recipes that they create,
<v Speaker 2>or you can use them simply for inspiration to create
<v Speaker 2>your own. I love that I have access to easy
<v Speaker 2>pre veggies that are not available locally to me, such
<v Speaker 2>as shaved Brussels sprouts or mixed fresh sturf fried veggies.
<v Speaker 2>I get just enough for two meals, which is perfect.
<v Speaker 2>Last week, I used a cookbook and I went to
<v Speaker 2>the store and I bought all the numerous veggies I needed,
<v Speaker 2>and I prepped this beautiful pad ti salad. The problem
<v Speaker 2>was I had to buy an entire head of cabbage
<v Speaker 2>when I only needed a cup, a bag of shaved
<v Speaker 2>carrots when I only needed a half a cup. So
<v Speaker 2>I ended up with four servings of this delicious salad,
<v Speaker 2>and after eating it for three days, I was sick
<v Speaker 2>of it and I ended up throwing out the rest.
<v Speaker 2>And now I have to figure out what to do
<v Speaker 2>with all the leftover ingredients before they go bad. Hungry
<v Speaker 2>Root is the perfect solution because they send you just
<v Speaker 2>the right amount so there is no waste. And if
<v Speaker 2>there are foods you don't or can't eat, you can
<v Speaker 2>filter them so you never see them. Saving you time
<v Speaker 2>when you build your Hungry Root cart each week, save
<v Speaker 2>fifty dollars when you give them a try using the
<v Speaker 2>Lincoln Show notes or at fastpeacerepeat dot com slash Sherry.
<v Speaker 1>And now it's time for our tweek of the week.
<v Speaker 1>This is from Alex and is that Wisconsin, Wi?
<v Speaker 3>Wisconsin?
<v Speaker 1>Yes, she says, Hi, I'm so excited to share my
<v Speaker 1>tweak of the week. I'm a thirty eight year old
<v Speaker 1>recovering lifetime diet or recovering now thanks in huge part
<v Speaker 1>to intermittent fasting since April of twenty twenty three. I'm
<v Speaker 1>five five in kurvy, and I was a pretty healthy
<v Speaker 1>one hundred and fifty pounds or so for all those
<v Speaker 1>adult years that I thought I was so fat. Well,
<v Speaker 1>right before I found IF, I'd restricted and binged my
<v Speaker 1>weight up to two hundred and ten pounds jin we
<v Speaker 1>were weight twins. One of the things that brought me
<v Speaker 1>toup IF was that my young daughter was starting to
<v Speaker 1>bring home body image questions from school, including am I fat?
<v Speaker 1>That was the heartbreaking moment I realized this intergenerational cycle
<v Speaker 1>of body abuse had to end with me for the
<v Speaker 1>sake of my daughter and her daughter's down the line.
<v Speaker 1>With the help of a licensed eating disorders therapist who
<v Speaker 1>gave Jim's version of IF her blessing by the way,
<v Speaker 1>I started working on my relationship with food and my body,
<v Speaker 1>first accepting it heavy as it was, then focusing on
<v Speaker 1>true health. As much as I honestly believe in body
<v Speaker 1>positivity at all sizes, I was truly not healthy at
<v Speaker 1>two ten with my A one C right on the
<v Speaker 1>edge of pre diabetic. IF has been transformative in so
<v Speaker 1>many ways, particularly by helping me get in touch with
<v Speaker 1>hunger and satiety cues, and helping me listen to what
<v Speaker 1>kind of nutrition.
<v Speaker 3>My body needs in every season.
<v Speaker 1>I don't ever want my feast to feel like I'm
<v Speaker 1>back on the doomed diet binge hamster wheel, but also
<v Speaker 1>focus on real food nutrition and being genuinely satisfied and
<v Speaker 1>neuros So my tweak is when I'm planning my feast,
<v Speaker 1>I ask what can I add? Unlike all those diet
<v Speaker 1>years when I was constantly asking some version of how
<v Speaker 1>little can I eat? Asking what I can add? Instead
<v Speaker 1>instantly switches my mindset to true nutrition and genuine satisfaction.
<v Speaker 1>Does this meal have enough protein, fiber, enough real food, fruits, veggies, beans?
<v Speaker 1>What can I add to give my body more of
<v Speaker 1>what it really needs today? Thanks so much for all
<v Speaker 1>of your work, ladies. I've looked at a number of
<v Speaker 1>IF protocols, and FFR is the most effective and sustainable.
<v Speaker 3>I love that so much.
<v Speaker 2>I do as well. Well. We'd love to leave you
<v Speaker 2>with inspiration or motivational quotes, and this week we have
<v Speaker 2>a message sent in from a member of our online community.
<v Speaker 2>It's titled Thoughts about Hunger and the Why of it All,
<v Speaker 2>written by Ann. I was thinking about ADF and fasting
<v Speaker 2>in general and how we get to the place of
<v Speaker 2>fat adaptation and body awareness. Slowly we go from being
<v Speaker 2>hungry all the time and eating low nutrient dense foods
<v Speaker 2>to being fat adapted and well nourished and being able
<v Speaker 2>to fast for sixteen to thirty six hours, easily not
<v Speaker 2>eating for future hunger while front loading nutrients to avoid
<v Speaker 2>out of control hunger, which for me can lead to
<v Speaker 2>binge eating. It's a mindful process, and we are always
<v Speaker 2>learning and building trust. We are going to have days
<v Speaker 2>where we get it right and feel great with energy
<v Speaker 2>and less hunger. We're going to have days where we
<v Speaker 2>get it wrong and feel very hungry, and fasting feels harder.
<v Speaker 2>Even when we get it wrong, it's still right because
<v Speaker 2>we can't always know what processes are happening inside our
<v Speaker 2>bodies and how much fuel it will need. I heard
<v Speaker 2>the concept of three D printing and the body making
<v Speaker 2>all of our cells based on its needs in the moment,
<v Speaker 2>and it was helpful for me. The nutrients we are
<v Speaker 2>taking in are used to create the ink in our
<v Speaker 2>body to be able to print a brain cell or
<v Speaker 2>a heart cell, or an immune cell or whatever parts
<v Speaker 2>need to be repaired or replaced with atophagy, which is
<v Speaker 2>always happening while we sleep at night. It's okay to
<v Speaker 2>be hungry during a fast, and it's always okay to
<v Speaker 2>nourish your body because we are the operator of the
<v Speaker 2>most amazing piece of machinery ever created. It is always
<v Speaker 2>running even when we unplug from it. Lean in and
<v Speaker 2>keep listening to what your body is doing, and keep clean.
<v Speaker 2>Fasting and nourishing yourself because your body has work to
<v Speaker 2>do and it cannot do it alone.
<v Speaker 3>That was beautiful, and thank you so much for sharing that.
<v Speaker 3>Thanks so much for listening today.
<v Speaker 1>We would love to have you join us in the
<v Speaker 1>Delay don Tonight community, where you can interact with both
<v Speaker 1>me and Sherry, plus the most supportive bunch of intermittent
<v Speaker 1>fasters you'll find anywhere. Go to Jenstevens dot com slash
<v Speaker 1>community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit yours, us, stories,
<v Speaker 1>your questions, your favorite tweak it till It's Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to Fast Feast Repeat dot com slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening.