Episode 83: Normal vs Optimal Bloodwork Constipation and Mineral Balance 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
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today, Sherry, I'm doing fabulous.
<v Speaker 2>How are you?
<v Speaker 1>I am doing great? Although the cold is just coming
<v Speaker 1>in like cold, so yeah, when does this episode release?
<v Speaker 1>This is coming out January twenty ninth.
<v Speaker 2>Twenty nine.
<v Speaker 1>Yeah, okay, yeah, that will be in the middle of
<v Speaker 1>the cold season. I know, it always surprises me every year.
<v Speaker 2>I told Eric the other day that if I in
<v Speaker 2>a perfect world, if money was no object, I would
<v Speaker 2>live in the Southern Hemisphere summer all the time, where yeah,
<v Speaker 2>I would flip flop, right, you know, there's like, what
<v Speaker 2>do they call them snowbirds? Yeah, I would a lot
<v Speaker 2>of people that snows were the snowbird, Like here the
<v Speaker 2>W'll beach area and so oh and yesterday somebody was
<v Speaker 2>swimming in the ocean.
<v Speaker 1>I sent you all that picture.
<v Speaker 2>Did h yes you did.
<v Speaker 1>I mean it was okay, yesterday wasn't as cold as
<v Speaker 1>it was today. So yesterday it was like, I don't know,
<v Speaker 1>probably fifty degrees at the time, and there's someone in
<v Speaker 1>the ocean in bathing suits, and I'm like, what I
<v Speaker 1>mean when that water is well, I mean it is cold.
<v Speaker 1>I mean it takes a while. I'll be honest with you.
<v Speaker 1>The water is probably the same temperature as it was
<v Speaker 1>when we were on that delayed on to night cruise
<v Speaker 1>back and thinking in March, Caribbean, and all the people
<v Speaker 1>who were from Maine and Chicago were like this water
<v Speaker 1>feels great, and I'm like too cold for me. So
<v Speaker 1>I was like how do you know you're from the
<v Speaker 1>north without saying you're from the north, because they're here
<v Speaker 1>in Myrtle Beach swimming when it's fifty degrees the water
<v Speaker 1>is probably warmer than the air. Honestly, it could be.
<v Speaker 2>Yeah, you haven't gone and tried it out.
<v Speaker 1>Oh lord, No. Anyway, you were.
<v Speaker 2>Just talking about cold and I always think about cold
<v Speaker 2>exposure and all of that. And I was just reading
<v Speaker 2>about how saunas like my inferred sauna that I have
<v Speaker 2>from sunlight and they help increase autophogy. But by the
<v Speaker 2>like flip side, cold exposure helps increase autophogy, right. But
<v Speaker 2>I was just digging through years ago, back when we
<v Speaker 2>did like our genetic testing and ran everything through for
<v Speaker 2>like genetic predispositions to and illness or whatever. One of
<v Speaker 2>the things that came up on me was that cold
<v Speaker 2>exposure actually would increase my BMI. What Yep, it's good.
<v Speaker 1>It doesn't make any sense.
<v Speaker 2>Well, it just makes me think we're all so genetically Yeah,
<v Speaker 2>we are different whired differently, and you know, we react
<v Speaker 2>to foods differently and we crave different foods. I think
<v Speaker 2>really based on going way way way back to where
<v Speaker 2>how our ancestors ate, we've talked about that before, and
<v Speaker 2>so I thought, well, it would make sense. I guess
<v Speaker 2>if like maybe my genes just do better in a
<v Speaker 2>warmer environment. I don't know, I'm really an interest.
<v Speaker 1>A day that talked about trauma getting stored in our DNA.
<v Speaker 1>You know, we've heard, we've probably people have probably heard about,
<v Speaker 1>you know, trauma getting down generationally, and I'm like, I
<v Speaker 1>don't know that. How does that? That doesn't make sense,
<v Speaker 1>But if it's actually encoded in your DNA, it does
<v Speaker 1>make sense. Okay, Suddenly, now that makes more sense. I'd
<v Speaker 1>never heard it explained like scientifically before. But there's so
<v Speaker 1>we're so much more complicated than just one size fits all,
<v Speaker 1>which is why you know, you and I really want
<v Speaker 1>everyone to feel empowered to be on their own study
<v Speaker 1>of one because we are all so different and there's
<v Speaker 1>so many reasons it could be in our DNA. It
<v Speaker 1>could be from our childhood, it could be from our
<v Speaker 1>gut microbiome, it could be from past diet history. It
<v Speaker 1>could be from so many things make us our unique selves. Yeah,
<v Speaker 1>so you're not going to come do some cold plunges.
<v Speaker 2>I'm not, you know, people are There was a big
<v Speaker 2>period of time we're in the Facebook community, people were
<v Speaker 2>doing some cold exposure and it has to do with
<v Speaker 2>turning your brown fat to white. I think you want
<v Speaker 2>white fat.
<v Speaker 1>No, no, I think that you want white fat to
<v Speaker 1>brown brown fat something, right, Yeah, I think that.
<v Speaker 2>With the way it was explained what brown the white fat,
<v Speaker 2>it doesn't do that for me.
<v Speaker 1>Okay, oh okay, So you're something about your DNA your
<v Speaker 1>fat won't brown.
<v Speaker 2>Something like that. Yes, yes, isn't that interesting? That is
<v Speaker 2>so interesting?
<v Speaker 1>So you know, now I'm like my mind, the theories
<v Speaker 1>coming in my mind. I'm thinking, you know, there could
<v Speaker 1>be people who when they live somewhere cold every winter,
<v Speaker 1>they put on some pounds m hm. And just maybe
<v Speaker 1>it's just your body's natural things.
<v Speaker 2>For whatever reason. Yeah. I think in the past I
<v Speaker 2>just kind of glossed over it because I was like,
<v Speaker 2>I don't like to be cold, so I don't like
<v Speaker 2>not aldiates for me. But then you start reading about
<v Speaker 2>cold exposure and how you know it's good for longevity
<v Speaker 2>and this and that and this that, and I thought,
<v Speaker 2>wonder what would happen? You know, my scientist brain starts like,
<v Speaker 2>wonder what happened if I could tolerate cold, and I
<v Speaker 2>decided to do some cold exposure for like several weeks.
<v Speaker 2>What what happened to my weight? Yeah, I'm not going
<v Speaker 2>to do that experiment, by the way.
<v Speaker 1>No, I got no desire to be to be doing
<v Speaker 1>some cold plunges.
<v Speaker 2>Yeah, but I think it really goes to this whole
<v Speaker 2>like we all have to figure out what works were
<v Speaker 2>up because we are also different, and we can give advice,
<v Speaker 2>and we can give, you know, general advice that's going
<v Speaker 2>to fit you know, maybe seventy percent of the population,
<v Speaker 2>but there's going to be those outliers where you know,
<v Speaker 2>your body's just not going to respond to the same
<v Speaker 2>way or whatever. And that's where just I think really
<v Speaker 2>listening to your body comes in. And people are so
<v Speaker 2>confused about protein. And trust me, you guys, I know
<v Speaker 2>you're sending questions in about protein. And I have been
<v Speaker 2>researching and researching. I'm talking real research that I've been
<v Speaker 2>just diving through and here's what I am coming up with.
<v Speaker 2>It doesn't matter whether you're on an extremely low protein
<v Speaker 2>diet or an extremely high protein diet, there are negative
<v Speaker 2>health consequences. It's like there is one research study that
<v Speaker 2>showed that people these were like people over the age
<v Speaker 2>of sixty five, I believe, don't quote me on that.
<v Speaker 2>They had like high protein groups and then lower protein groups,
<v Speaker 2>and they went and they monitored health outcomes after a
<v Speaker 2>certain amount of time, and what they found was that
<v Speaker 2>the high protein group actually had worse health outcomes than
<v Speaker 2>the low protein group. Yeah, so I'll have to pull up.
<v Speaker 2>I saved this article and I want to talk about
<v Speaker 2>it at some point. But there's all these recommendations, and
<v Speaker 2>you have these people that are saying, you know, pound protein,
<v Speaker 2>proud protein. This is what happened to me. You know,
<v Speaker 2>it's a lot of influencers. That's what happened to me
<v Speaker 2>when I start pounding protein, and you know, genetically they
<v Speaker 2>may be more like me. And I feel really good
<v Speaker 2>when I eat a lot of protein, and it keeps
<v Speaker 2>me satiated, and I just feel better, I have more energy,
<v Speaker 2>I sleep better. Gin On the other hand, it's true,
<v Speaker 2>she doesn't feel that great when she eats that protein.
<v Speaker 2>So again, you can't just blindly say, oh, what works
<v Speaker 2>for this person's gonna work for me. It's not necessarily true.
<v Speaker 2>And the other thing that I just want to throw
<v Speaker 2>out here right now, while we're just kind of talking
<v Speaker 2>about this briefly. This gets misrepresented a lot. People go
<v Speaker 2>around saying, I'm soosed to eat a pound of protein
<v Speaker 2>a gram per I mean a gram of protein per
<v Speaker 2>don't pound room or chounce. Sorry, one gram of protein
<v Speaker 2>per pound, right, okay, so of your bodyweight, right this
<v Speaker 2>it was never a one gram per pound. It is
<v Speaker 2>one grand per kilogram.
<v Speaker 1>Yeah, but the way people started saying pound, right, so
<v Speaker 1>two and a half times as much yet two point two.
<v Speaker 2>Yeah, yeah, so take and it's not way you weigh today.
<v Speaker 2>This is like a healthy bodyweight. So if a healthy
<v Speaker 2>bodyweight is one hundred and fifty grams or one hundred
<v Speaker 2>and fifty pounds, yeah, sorry, my math brain was trying
<v Speaker 2>to work a calculator at the same time as talking.
<v Speaker 2>I said, math brain, my lack of math brain. So
<v Speaker 2>if a healthy bodyweight for you is one hundred and
<v Speaker 2>fifty pounds and you divide that by two point two,
<v Speaker 2>you are at sixty eight So you would eat approximately
<v Speaker 2>sixty eight grams of protein. That is not hard to
<v Speaker 2>do and that is not pounding protein.
<v Speaker 1>Even if you're like vegetarian or vegan, you can do that, right, yeah, right,
<v Speaker 1>So and I am not either of those things, but
<v Speaker 1>but I do tend to lean towards the more plant
<v Speaker 1>protein kind of things. Little, Yes, yesterday I had ground beef.
<v Speaker 1>I eat meat. But I sent this I'm gonna read
<v Speaker 1>this to everybody, was a tweet that was funny that
<v Speaker 1>I saw it. Sid just had to quit my job
<v Speaker 1>so I would have enough time to make sure I
<v Speaker 1>was getting enough protein. Obviously that was a joke.
<v Speaker 2>But yep, well it's that time of year and diet
<v Speaker 2>memes are out there everywhere.
<v Speaker 1>But well, the piculum has to switch.
<v Speaker 2>But you know when I was writing.
<v Speaker 1>It might have been when I was writing Feast Without Fear,
<v Speaker 1>which was when I first started to explore the idea
<v Speaker 1>of bioindividuality because I had seen that video doctor Erin Sagall,
<v Speaker 1>who had done the work with CGMS, and how everyone
<v Speaker 1>had a personalized blood gluecoast response. And I keep in mind,
<v Speaker 1>this was twenty seventeen, Okay, so people were not talking
<v Speaker 1>about this in twenty seventeen, right, So I saw this
<v Speaker 1>video with doctor Aaron Sagall and the work they were
<v Speaker 1>doing I think out of Israel. It blew my mind.
<v Speaker 1>So I started I was like, well, let's dig in
<v Speaker 1>and looking at the diet category. There's one book called
<v Speaker 1>Protein Power, which encourages you to eat a lot of protein,
<v Speaker 1>you know, protein first, force the protein, written by doctors.
<v Speaker 1>And there's also a book out called Protein Aholic, which
<v Speaker 1>talks about how eating too much protein is the reason
<v Speaker 1>you don't feel good, the reason you're sick, the reason
<v Speaker 1>chronic disease, also written by a doctor. So if you
<v Speaker 1>really want to be confused, read Protein Power, then read
<v Speaker 1>Protein Aholic, both written by doctors, both with scientific references. Right,
<v Speaker 1>and that's the part that you know it starts to
<v Speaker 1>blow your mind, and then you're like, wait a minute,
<v Speaker 1>I should just trust myself. M yeah, that's exactly right.
<v Speaker 1>I think you just touched trust yourself. Folks.
<v Speaker 2>Food. Now this is interesting. I don't think i've shared
<v Speaker 2>with this with you. I have not explored this any further,
<v Speaker 2>but I would like to is that your body, So
<v Speaker 2>we know that your body handles carbohydrates differently than it
<v Speaker 2>handles protein. But what they said is that when you
<v Speaker 2>do consume your protein, don't be micro dosing your protein.
<v Speaker 2>Don't be like, oh, I need to increase my protein
<v Speaker 2>throughout the day, so I'm gonna microdose protein, and I'm
<v Speaker 2>gonna have a bite of cheese here, I'm gonna have
<v Speaker 2>a hard boiled egg here like that.
<v Speaker 1>Not grazing on protein through because.
<v Speaker 2>That when you consume less than fifteen grams at one time,
<v Speaker 2>your body metabolizes it, just like it would metabolize carbohydrates.
<v Speaker 1>That's what sounds so weird, isn't that weird? Where did
<v Speaker 1>you read that?
<v Speaker 2>It was in like a little study module on protein,
<v Speaker 2>And I haven't gone back to look and like set
<v Speaker 2>there where they.
<v Speaker 1>Yes, yes, yes, Well what I think about something else?
<v Speaker 1>You know, speak thinking about grazing. For example, let's think
<v Speaker 1>about animals in the wild and how they eat and
<v Speaker 1>what they eat. And I think about grazing animals, what
<v Speaker 1>are they grazing on. They're grazing on plant matter versus
<v Speaker 1>animals that are carnivore. Animals like eat giant meals and
<v Speaker 1>they might not eat for several days. Like a lion
<v Speaker 1>eats a giant meal and then it like sleeps and
<v Speaker 1>then it doesn't need again until the next kill. So
<v Speaker 1>no one told that lion. I don't think you got
<v Speaker 1>enough protein today. The lion just knows what to do,
<v Speaker 1>right anyway, That's interesting, So the body. Obviously the lion
<v Speaker 1>is adapted to eating giant amounts of protein at once.
<v Speaker 2>Yeah, because they were talking about, you know the fact that, yes,
<v Speaker 2>it's important to eat good quality protein. They also went
<v Speaker 2>on to say that during weight periods of weight loss,
<v Speaker 2>you should amp up your protein a little bit. And
<v Speaker 2>I'm thinking that's because they're trying to prevent muscle loss,
<v Speaker 2>muscle loss while diety, which we know is a proper
<v Speaker 2>So I thought that was like pretty good advice. Actually
<v Speaker 2>there is like when you're gonna cut calories, if you're
<v Speaker 2>doing a calorie deprivation, don't cut your protein sources. But yeah,
<v Speaker 2>that whole fifteen grams being metabolized different for your body
<v Speaker 2>was very interesting. Yeah, I would love to read more
<v Speaker 2>about that. If you find the course talk about it.
<v Speaker 2>I'm going to dive into that and I'll talk about it,
<v Speaker 2>learn more. Not that, but I mean, that's just something
<v Speaker 2>to think about because I have been known to snack
<v Speaker 2>on little, you know, protein rich snacks. So now I'm
<v Speaker 2>trying to be more like, Okay, well, if I'm going
<v Speaker 2>to have a little protein rich snack, I'm going to
<v Speaker 2>make sure that i'm getting my money's worth, so to speak.
<v Speaker 1>And I want to, you know, emphasize neither of us
<v Speaker 1>are saying that protein is not important. No, and then
<v Speaker 1>you should not you should like it doesn't matter if
<v Speaker 1>you don't have to eat any protein. I mean, obviously
<v Speaker 1>we need to eat protein. It's important and work your muscles,
<v Speaker 1>eat high quality protein. But you don't have to hear
<v Speaker 1>the noise of the influencers who are telling you you
<v Speaker 1>have to quit your job so you can have enough
<v Speaker 1>time to beat protein exactly right, exactly, yes, yes, you know,
<v Speaker 1>when people are joking about it, it's time to take
<v Speaker 1>a look at what we're recommending.
<v Speaker 2>Yeah, definitely. And I think if you're eating a very
<v Speaker 2>diet with real food, and you're fueling sufficiently and you're
<v Speaker 2>eating window I think you would be hard pressed to
<v Speaker 2>find a person who is not consuming enough protein in
<v Speaker 2>their diet.
<v Speaker 1>Well that's what the vegans say. You know, again, I'm
<v Speaker 1>not a vegan. I'm not recommending people be vegan. But
<v Speaker 1>they're a nice community and I've you know, done a
<v Speaker 1>lot of reading on both sides, all the sides to
<v Speaker 1>learn about you know, how bodies work. But they say
<v Speaker 1>that even you know, if you if you're eating enough
<v Speaker 1>food to run your body. It's very hard to not
<v Speaker 1>get enough protein. But again you could read another person
<v Speaker 1>who says the exact opposite. So that's why it's so confusing.
<v Speaker 1>That's why we're so confused. And you know it's all doctors.
<v Speaker 1>Protein Aholic and protein Power both written by doctors. So right,
<v Speaker 1>what you're going to do well your body?
<v Speaker 2>Asked? How can the research studies contradict each other? But
<v Speaker 2>you have to realize, like, research studies are hard because
<v Speaker 2>you have different parameters. You're pulling from a different base
<v Speaker 2>of people in your research study based off of demographics,
<v Speaker 2>where you live, geography, what their diet was like prior
<v Speaker 2>to starting in the research experiment. So there's all these
<v Speaker 2>different factors that play in and so you know when
<v Speaker 2>you think about that, just the variety of people. Then
<v Speaker 2>you get into the genetics and like say you're pulling
<v Speaker 2>from a population that has very similar genetics, like you
<v Speaker 2>might be getting different data than if you pulled from
<v Speaker 2>another population of people.
<v Speaker 1>Like if you and I went head to head on diet,
<v Speaker 1>we would would find that we thrive to something different.
<v Speaker 1>One of my favorite research lines is doctor Christopher Gardner.
<v Speaker 1>You know, I love him. He's at Stanford, I believe,
<v Speaker 1>and he's done a lot of work with diet and protein.
<v Speaker 1>He's plant based, but he did a study called diet
<v Speaker 1>Fits I think is the name of it, and they
<v Speaker 1>were trying to figure out I could be getting this wrong,
<v Speaker 1>but I think they were comparing low carb to low fat,
<v Speaker 1>and I could be wrong with this. I feel like
<v Speaker 1>they might have had him swap and like, try one
<v Speaker 1>and try the other. I can't remember if that's exactly
<v Speaker 1>what the study was. A lot of studies are done
<v Speaker 1>like that. They try one, every person tries the first thing,
<v Speaker 1>and then they have a period in between called I
<v Speaker 1>think the wash out period, and that say, the wash
<v Speaker 1>another thing, and then everybody doesn't start with the same thing.
<v Speaker 1>They flip flop. I'm not sure if that was the
<v Speaker 1>design of this study, but whatever it was, some people
<v Speaker 1>were doing the low carbs, some people were doing the
<v Speaker 1>low fat, more plant based, and they found that neither
<v Speaker 1>one was better universally right, but some people gained weight
<v Speaker 1>on one and lost weight on the other, whereas other
<v Speaker 1>people did the opposite. Also, they were trying to figure out.
<v Speaker 1>You remember how in twenty seventeen when I wrote Feasts
<v Speaker 1>Without Fear that was when people were really starting to
<v Speaker 1>do DNA analysis because the science was suddenly enabling people
<v Speaker 1>to look at it more closely, just like suddenly they
<v Speaker 1>could look at your gut microbiome as well. So science
<v Speaker 1>was catching up on some things and technology was better.
<v Speaker 1>So there were a lot of and I've talked about this, like,
<v Speaker 1>you know, my DNA analysis from back in twenty seventeen
<v Speaker 1>showed that I was lower fat was better for me
<v Speaker 1>based on whatever whatever data. So they actually used some
<v Speaker 1>of that type of data to see if if that
<v Speaker 1>made a difference, and they actually were like very disappointed
<v Speaker 1>that it actually didn't. That's like what they thought would
<v Speaker 1>happen is not what happened. Right, So do I think
<v Speaker 1>that DNA plays a role? Yes? Have we figured out
<v Speaker 1>what that is?
<v Speaker 2>No?
<v Speaker 1>And are we different when it comes to what works
<v Speaker 1>for us? Absolutely? So. Again, every single diet plan that
<v Speaker 1>tells you what to eat, I guarantee what they tell
<v Speaker 1>you is what works best for the author of that
<v Speaker 1>book exactly exactly. I figured that out back in twenty seventeen. Well,
<v Speaker 1>I belie believe that that is the diet that works
<v Speaker 1>the best for them, But why would I assume it
<v Speaker 1>works the best for me.
<v Speaker 2>Yes, And so that's kind of why I wanted to
<v Speaker 2>bring this up because as we record this, we're in
<v Speaker 2>the very beginning of January, and I'm noticing a lot
<v Speaker 2>of intentions people are posting both, you know, just on Facebook,
<v Speaker 2>Instagram and in our dd D community of you know,
<v Speaker 2>it's the first of the year. I want to clean
<v Speaker 2>up my diet. I'm going to change up the way
<v Speaker 2>I'm eating and I'm going to eat this way or whatever.
<v Speaker 2>But it's now the end of January, and I just
<v Speaker 2>want I just really wanted to point out that it's
<v Speaker 2>time to really kind of tune into your body. How
<v Speaker 2>are you feeling right? Are you satisfied? You know, is
<v Speaker 2>what you're doing working for you? Because just because it
<v Speaker 2>works for a lot of people doesn't mean that that's
<v Speaker 2>going to work for you. And you've heard me talk
<v Speaker 2>about my experience with Keto before. I can eat Keto
<v Speaker 2>and I can gain weight beautifully.
<v Speaker 1>Yeah.
<v Speaker 2>So now I can do some carb cycling and choose
<v Speaker 2>some lower carb days without all of the high fat
<v Speaker 2>from Keto, and I can do great. So it's really about,
<v Speaker 2>you know, tuning into your body. Are you satisfied in
<v Speaker 2>the day, are you constantly hungry. You know, is your
<v Speaker 2>fasting still easy? You know?
<v Speaker 1>Are you sleeping?
<v Speaker 2>Well? How do you feel? So it's time to really
<v Speaker 2>just kind of do a self check in and decide
<v Speaker 2>is what you're doing working for you or do you.
<v Speaker 1>Need to make some tweaks. Yeah, anyway, back to protein.
<v Speaker 1>Some people can say, you know what, I'm going to
<v Speaker 1>emphasize protein. They start being protein first, protein forward, and
<v Speaker 1>they start to effortlessly lose weight. Whereas on the flip side,
<v Speaker 1>I have heard from people in the community as you
<v Speaker 1>have to that they started following they eat more protein
<v Speaker 1>advice and started gaining fat, not muzzle fat. So listen
<v Speaker 1>to your body, listen to your results. Well, let's celebrate today.
<v Speaker 1>We have a celebration from new in Oklahoma. Since beginning fasting,
<v Speaker 1>I'm getting out of diet brain. I'm so excited to
<v Speaker 1>have the freedom to eat what I want and not
<v Speaker 1>worry about my macros. Is there enough protein, too much fat,
<v Speaker 1>too many carbs? How do I make four plus balanced
<v Speaker 1>meals a day and balanced snacks? My brain could not
<v Speaker 1>handle all of this with the schedules of a nursing
<v Speaker 1>baby and a busy toddler with if I have so
<v Speaker 1>much more mental space. And I love that being a
<v Speaker 1>new faster, that she is already noticing these positive changes.
<v Speaker 1>It really does have to buy it. Something in therese
<v Speaker 1>yes new in Oklahoma. If you are still nursing, I
<v Speaker 1>would put intermittent fasting on the back burner till you're
<v Speaker 1>done nursing.
<v Speaker 2>Oh goodness, I just read that and did have an
<v Speaker 2>interpret that.
<v Speaker 1>Yeah, I would hold off on the fasting till your
<v Speaker 1>baby is Weanedwell, teachers, notice everything. I got eyes in
<v Speaker 1>the back of my head. But if you're nursing, hold
<v Speaker 1>off on that. It has to do with not just
<v Speaker 1>your milk supply, but also toxins that are stored in
<v Speaker 1>our body fat in this modern era, and that when
<v Speaker 1>we're losing fat, it can be released in our in
<v Speaker 1>our breast milk. So but you know, I love the
<v Speaker 1>intermittent fasting freeze you out to not have to worry
<v Speaker 1>about macro. Someone in the community post something yesterday like
<v Speaker 1>that about how no longer counting. I think she's the
<v Speaker 1>word exchanges, exchanges, which is like kind of like macros, right,
<v Speaker 1>like eating certain numbers of things that at the end
<v Speaker 1>of the day she no longer looked at her exchanges
<v Speaker 1>to figure out what else she needed to eat. And
<v Speaker 1>I'm like, that's so interesting, Like if you have exchanges
<v Speaker 1>and you're sposed, you're like eating more just because you
<v Speaker 1>have them to writeze, yeah, to try to eat. That
<v Speaker 1>was like back in the day of when I was
<v Speaker 1>counting calories and I'm like, I still have some calories left.
<v Speaker 1>What should I eat?
<v Speaker 2>You know, well, I think back to the early early
<v Speaker 2>days of weight Watchers. When I started it, we had exchanges.
<v Speaker 2>My mother knew that you had so many fruit exchanges, bread,
<v Speaker 2>so many bread or pasta exchanges, like bread, rice, pasta,
<v Speaker 2>and potatoes were all lumped together into one. And then
<v Speaker 2>you had so many protein exchanges and you could only
<v Speaker 2>eat so much cheese for the week. And the only
<v Speaker 2>thing that was ever free was vegetables, which to this
<v Speaker 2>day are still a free food for you know, weight watchers.
<v Speaker 2>I think they do it in order to try to
<v Speaker 2>make sure people maintain balanced, very diets. But at the
<v Speaker 2>same time, if you have loaded up on you know, veggies,
<v Speaker 2>and then at the end of the day you're satisfied,
<v Speaker 2>but you have all these boxes you haven't checked, most
<v Speaker 2>people think, oh, well, I need to eat those.
<v Speaker 1>I shouldn't what I would have.
<v Speaker 2>Done, and they're with them whether they're hungry or not.
<v Speaker 1>So yeah, I agree. Just being able to tune into
<v Speaker 1>your bodies everything. So now we have a question from
<v Speaker 1>a listener. This question is from Morgan. Hi, ladies, I
<v Speaker 1>just want to take a moment to say thank you
<v Speaker 1>for all that you do. This pod podcast motivates me
<v Speaker 1>each week, and Jen your books give me the food
<v Speaker 1>freedom I've been searching for all my life. I'm writing
<v Speaker 1>because I have a question about blood tests. I just
<v Speaker 1>got my physical done. I'm thirty six with two kids.
<v Speaker 1>I've been fasting on and off since twenty eighteen due
<v Speaker 1>to pregnancy and breastfeeding. I am twenty months postpart on
<v Speaker 1>with my second and have been fasting now consistently for
<v Speaker 1>six months, having started again after I stopped breastfeeding. All
<v Speaker 1>of my results are in the normal range. However, I
<v Speaker 1>know that normal for my doctor may not mean optimal
<v Speaker 1>for me. Would you be willing to talk about optimal
<v Speaker 1>levels for things like vitamin D, TSHT four, vitamin D
<v Speaker 1>and fasting insulin, et cetera. My doctor agreed to do mine,
<v Speaker 1>but told me I had to come back since I
<v Speaker 1>needed to be fasting, I said, I was. She said,
<v Speaker 1>it's three o'clock and you haven't eaten yet. I don't
<v Speaker 1>think she's knowledgeable about fasting yet, but maybe I can
<v Speaker 1>get her on the bandwagon eventually. My LDL cholesterol was
<v Speaker 1>a little high at one oh one, but I've heard
<v Speaker 1>that's due to fat in the blood because of fasting.
<v Speaker 1>My key tones in my blood were flagged, but again
<v Speaker 1>I'm sure that's due to fasting. My vitamin D was
<v Speaker 1>thirty one, which was normal but the low end of normal,
<v Speaker 1>and I've heard we need more. My fasting insulin was
<v Speaker 1>a five. My T four was all right. I'm not
<v Speaker 1>going to read all these numbers. She's given some of
<v Speaker 1>her blood work, she said. Anyway, I don't expect you
<v Speaker 1>to go through each of these, but I thought i'd
<v Speaker 1>give you a specific picture and would just love to
<v Speaker 1>hear if you could share what is truly optimal or
<v Speaker 1>if there's a resource you could put in the notes
<v Speaker 1>with optimal levels of the routine blood test results as
<v Speaker 1>opposed to normal levels. Thank you for taking the time
<v Speaker 1>to read this. I would love to hear any thoughts
<v Speaker 1>you both have about any of this.
<v Speaker 2>Okay, Well, my first thought is that what the medical
<v Speaker 2>community has determined is normal for a lot of lab results.
<v Speaker 1>A lot of.
<v Speaker 2>Functional medicine doctors, longevity experts, even some indercinologists feel like
<v Speaker 2>that just because you test normal for some of these
<v Speaker 2>things doesn't mean that it's optimal for your body. So,
<v Speaker 2>like we talked about, we're all different, and where you
<v Speaker 2>feel best with your thyroid numbers may not be reflected
<v Speaker 2>by your lab results. So you could be still in
<v Speaker 2>range but feel symptoms of hypothyroidism or have a lot
<v Speaker 2>of attributes from hypothiroidism, where convention medicine would say you're fine.
<v Speaker 2>There's a lot of functional medicine doctors who are now
<v Speaker 2>treating people based off of symptoms and symptom resolution. But
<v Speaker 2>I don't think sure.
<v Speaker 1>That used to be the only way they treated people
<v Speaker 1>for thioto shoes back in the day. That was all
<v Speaker 1>they had. They gave people thyroid, like desiccated thyroid, like
<v Speaker 1>armor thyroid or whatever it was they gave them. They
<v Speaker 1>upped the dose until they felt better, then they stopped. Yees.
<v Speaker 2>So yeah, So anyways, if you feel, I mean like
<v Speaker 2>I'm not really sure if you're having symptoms, It's like
<v Speaker 2>if you're concerned about your numbers. But you know, if
<v Speaker 2>you are concerned, if you're having symptoms and the lab
<v Speaker 2>tests aren't providing the answers that you were hoping to find,
<v Speaker 2>I would reach out and find a functional medicine practice
<v Speaker 2>near you and talk to somebody there, because, like I said,
<v Speaker 2>we're finding that maybe the range for thyroid hormones is
<v Speaker 2>too wide, So that's something you can look into. I
<v Speaker 2>think you meant that you had keytnes in your your
<v Speaker 2>probably rather than blood. That's something that's frequently checked. And
<v Speaker 2>like you said, you were deeply fasted, so that's just
<v Speaker 2>keytones your body wasn't using. The only thing I would
<v Speaker 2>recommend you know, there's a vitamin D is turning into
<v Speaker 2>sort of a mixed bag of advice. We were always
<v Speaker 2>taught it was a vitamin, we're now learning it's really
<v Speaker 2>a hormone. And so there are a lot of people
<v Speaker 2>who are speaking out about supplementing about vitamin D at
<v Speaker 2>this point. So there's again, like with any supplement, there's
<v Speaker 2>pros and cons. So I would just encourage you to
<v Speaker 2>look into that before determining whether or not you want
<v Speaker 2>to supplement your vitamin D. And then if you do
<v Speaker 2>you know coli CA cipherol D three, that's your one
<v Speaker 2>that you you know, want to take. It's the best
<v Speaker 2>one for your body. And then other than that, your
<v Speaker 2>fancy insulin was five. That looks great. So I don't
<v Speaker 2>interpret thyroid labs neither does GIN, but definitely pursue it
<v Speaker 2>with a different have a doctor, integrative or functional medicine.
<v Speaker 2>If your doctor, you know, isn't willing to dive in
<v Speaker 2>a little bit deeper, if that's what you're looking for.
<v Speaker 1>We really are also very different. And for anybody who
<v Speaker 1>wants to learn more about vitamin D. Tim Specter on
<v Speaker 1>the Zoe podcast he did like an episode about that.
<v Speaker 1>It was really interesting. Yes, and I've also done some
<v Speaker 1>reading about that that D three is a marker of
<v Speaker 1>help because it's tied to quality sun exposure, but like
<v Speaker 1>your liver health. Yeah, yeah, so it really they could
<v Speaker 1>be like a link that's not really the vitamin D. Anyway.
<v Speaker 1>I've just read some very interesting things about it. There
<v Speaker 1>are a lot of thoughts about it out there, but I
<v Speaker 1>want to give it a personal example about lab results.
<v Speaker 1>I'm give two. One was the last time I went
<v Speaker 1>to my functional medicine doctor. They're like, you know, your
<v Speaker 1>thyroid levels look great, they're all within you know, the
<v Speaker 1>ideal range, but your ratio something something I'm not even sure.
<v Speaker 1>And so the nurse practitioners like, would you like to
<v Speaker 1>try some you know, natural thyroid hormone just to see
<v Speaker 1>And I'm like, well, I feel great. You know, my
<v Speaker 1>body temperature is high, which if your body temperature runs low,
<v Speaker 1>that can be a sign that your thyroid's not functioning well.
<v Speaker 1>So I'm like, they had just taken my temperature and
<v Speaker 1>it was like ninety eight points something right there at
<v Speaker 1>the at the office visit. I was not sick, so
<v Speaker 1>I've got a normal body temperature. I feel amazing. He's like, well,
<v Speaker 1>we'll just see what happens. I'm like, well, okay, I'll try,
<v Speaker 1>you know, if my ratios aren't perfect. So I went
<v Speaker 1>and picked up my prescription of you know, natural thyroid hormone.
<v Speaker 1>It was Armor thyroid, and the next day I took
<v Speaker 1>one and I felt crazy and my body temperature went
<v Speaker 1>up to like ninety nine points something and I felt insane,
<v Speaker 1>and I looked up hyper thyroid and it like that's
<v Speaker 1>how I felt. So, you know, based on my numbers,
<v Speaker 1>he said, let's try to see if you know. I
<v Speaker 1>felt awful. So whatever my body is doing, it's fine,
<v Speaker 1>it's normal for me. That's where I needed to be. Also,
<v Speaker 1>my iron levels have always been low my whole life,
<v Speaker 1>from teenage years on. Like I've never one time been
<v Speaker 1>to the doctor and I got scolded about my iron
<v Speaker 1>levels ever. But I feel great. I have wonderful energy.
<v Speaker 1>I feel amazing. And so this was a different nurse
<v Speaker 1>practitioner who's no longer with the practice. She's like, yeah,
<v Speaker 1>I can't understand how you're walking around. And I'm like, well,
<v Speaker 1>i'd feel great. This is like maybe a year or
<v Speaker 1>so ago. She's like, try taking this whatever whatever iron.
<v Speaker 1>I'm like okay. So I started taking it just because
<v Speaker 1>I'm like, okay, I'll do what you're telling me to do. Well,
<v Speaker 1>after a couple of weeks, I suddenly started eating naps
<v Speaker 1>in the afternoon, like every afternoon, I'm falling asleep, and
<v Speaker 1>I'm like, what's going on, And I'm like, what's different.
<v Speaker 1>I'm like, well, the only thing that's different is I
<v Speaker 1>started taking iron. So I started digging in. Some people
<v Speaker 1>don't clear iron well, and iron can build up like
<v Speaker 1>in your organs and whatever, and it's like bad for
<v Speaker 1>you to have too much iron, and so I'm like,
<v Speaker 1>I just must be one of those people that feels
<v Speaker 1>my best with less iron. For whatever reason, I don't know.
<v Speaker 1>I'm not telling anybody not to worry about your iron.
<v Speaker 1>If your doctor wants you to try iron, try the iron.
<v Speaker 1>Listen to your doctor. I listened to mine, but it
<v Speaker 1>made me feel worse right, so I stopped taking it,
<v Speaker 1>and then I felt like myself again. Your body may
<v Speaker 1>just be adapted to happen whatever. This is just the
<v Speaker 1>way I am, and I have amazing energy. You've seen me,
<v Speaker 1>do I look like I'm feeling lethargic and can't get
<v Speaker 1>through the day. No, anyway, So I just want to
<v Speaker 1>emphasize the way that you feel tells you a lot
<v Speaker 1>about how you're doing. That's why there's a range of
<v Speaker 1>normal and optimal. And you know, when it gets to
<v Speaker 1>the thyroid, your body could be having plenty but not
<v Speaker 1>using it properly. I mean, there's so many variables. So
<v Speaker 1>you know, we can't really interpret blood work for people,
<v Speaker 1>even in the community. If you're in the community, don't
<v Speaker 1>post your blood work and say tell me what this means.
<v Speaker 1>That's not what we're there to do. We can google
<v Speaker 1>stuff and tell you, yeah, that's in the normal range.
<v Speaker 1>But you can do that too. So become empowered to
<v Speaker 1>search for things and recognize what sources are reputable, look
<v Speaker 1>at the ranges that you can find, see where you
<v Speaker 1>lie within that range. You dig in, feel empowered to
<v Speaker 1>dig in yourself. You know, we really are in the
<v Speaker 1>information age where you can find all this stuff and
<v Speaker 1>look for it. And you know, like one more thing
<v Speaker 1>that Morgan mentioned was about her cholesterol. You know, she
<v Speaker 1>said that her cholesterol was a little high and that
<v Speaker 1>she like attributed that to fasting. But that might be it,
<v Speaker 1>but it might not be it. Right, Like, if you're
<v Speaker 1>losing fat, your cholesterol can be temporarily higher because of that,
<v Speaker 1>But also your cholesterol could be high and it's not
<v Speaker 1>because of fasting. It could be another reason. So it's
<v Speaker 1>really just important to keep in mind that you are unique.
<v Speaker 1>You got to look at everything in perspective everything and
<v Speaker 1>as opposed to how you're feeling, and have these conversations
<v Speaker 1>with your doctor. And if you're feeling amazing, that's a
<v Speaker 1>good sign. If you feel bad, that's a sign something
<v Speaker 1>that's not right.
<v Speaker 2>Yeah, Yeah, as far as like vitamin D. If you
<v Speaker 2>are having symptoms of vitamin D deficiency and you're feeling
<v Speaker 2>bad and you want to see if you feel better,
<v Speaker 2>you know with theamin D. Yeah, then by all means,
<v Speaker 2>find a good quality D three and find one with
<v Speaker 2>K two in it and see, you know, have your
<v Speaker 2>blood levels checked again in ninety days and see if
<v Speaker 2>it's making a difference for you, And then you can see,
<v Speaker 2>you know, how do you feel, do you feel different,
<v Speaker 2>and use that as a basis for whether or not
<v Speaker 2>you want to continue it exactly.
<v Speaker 1>I hope that was helpful. All right. Now it's time
<v Speaker 1>for our segment called What's Your Why, and most of
<v Speaker 1>us begin intermittent fasting with weight loss is a big
<v Speaker 1>part of our why, but there's so much more to
<v Speaker 1>what intermittent fasting can do for us beyond weight loss.
<v Speaker 1>And if you have a why that is deeper than
<v Speaker 1>weight loss alone, I think you're more likely to find
<v Speaker 1>long term success and view intermittent fasting as a lifestyle.
<v Speaker 1>This week we have a wife from Joan in Vancouver, Washington.
<v Speaker 1>Joan wrote, I am seventy one and I started fasting
<v Speaker 1>clean in September. On September twentieth twenty twenty four. I
<v Speaker 1>have read DDD and Fast Feast Repeat and I found
<v Speaker 1>jen through a front. My goal was to lose twenty
<v Speaker 1>pounds and I have lost twenty three pounds that I
<v Speaker 1>am holding study at one thirty nine to one for.
<v Speaker 1>I am down of pant size and I feel great.
<v Speaker 1>I know this is a lifestyle which I am enjoying
<v Speaker 1>benefits from and can sustain. My why is to gain
<v Speaker 1>a better self image and become healthier and more mindful
<v Speaker 1>of food choices and intake. I am also hoping for
<v Speaker 1>autophagy to help assist with inner healing and help to
<v Speaker 1>lower my cholesterol. And that's awesome. Autology is just one
<v Speaker 1>of those things.
<v Speaker 2>You know.
<v Speaker 1>Shery mentioned this earlier today in this episode, that all
<v Speaker 1>sorts of things upregulate autopogy, the fauna, cold exposure, faster stiying, exercising, coffee.
<v Speaker 1>So sometimes people like overly focus on autopogy like they
<v Speaker 1>want to do longer fast because they think they need to,
<v Speaker 1>and it's all you know, we're we don't need to
<v Speaker 1>stress about that. It's going to happen if you're fast
<v Speaker 1>and clean, daily time restricted eating and the eating window approach.
<v Speaker 1>Nourish your body, well, move your body. Unlet body do
<v Speaker 1>what it's gonna do.
<v Speaker 2>All right. So we have a question from Gin in Chicago.
<v Speaker 2>I said, I'm so used to saying gin. Did I
<v Speaker 2>say Gin or Gin? I'll say, I'm the same way.
<v Speaker 1>This is do you?
<v Speaker 2>That's the southern in you?
<v Speaker 1>Probably so this is gin like for Jennifer, But I'm
<v Speaker 1>gin yeh Virginia.
<v Speaker 2>Jen wrote, Hi, Gin and Cherry. My husband and I
<v Speaker 2>just completed the twenty eight day fastart and are feeling great.
<v Speaker 2>While our weight only went down a few pounds, we've
<v Speaker 2>both lost inches a size in our clothes and have
<v Speaker 2>many non scale victories like clearer skin and appetite correction.
<v Speaker 2>My question is related to tea consumption during the clean Fast.
<v Speaker 2>You mentioned tea like black and green being okay in
<v Speaker 2>fast FEUs repeat. However, I'm unclear if peppermint tea would
<v Speaker 2>be considered safe for the clean Fast. I love switching
<v Speaker 2>to peppermint tea after my morning cup of coffee, and
<v Speaker 2>I sometimes drink it with a book after closing my window.
<v Speaker 2>Is it okay to drink peppermint tea or is at
<v Speaker 2>one of those teas that should only be consumed during
<v Speaker 2>the eating window.
<v Speaker 1>All right, So school teacher is going to come help. Sorry,
<v Speaker 1>I want you to go back to the Clean Fast
<v Speaker 1>chapter and read it again, and I'm going to tell
<v Speaker 1>you they answer. By the way. I'm not just going
<v Speaker 1>to leave you hang in, but I really want you
<v Speaker 1>to go back and read the rationale for the Clean
<v Speaker 1>Fast again because when you really understand what we're trying
<v Speaker 1>to accomplish with the Clean Fast, you can answer these
<v Speaker 1>kinds of questions yourself. And so there are three reasons
<v Speaker 1>that we your three goals for fasting. Number one, we
<v Speaker 1>want to keep insulin low, and one way we do
<v Speaker 1>that is by avoiding anything that our body our brain
<v Speaker 1>is going to think is food. So if food flavor,
<v Speaker 1>food tastes things like that. Now, a bitter flavor profile
<v Speaker 1>does not stimulate an insulin response. So what has a
<v Speaker 1>bitter flavor profile? Black coffee actual tea? Now when we
<v Speaker 1>think of peppermint, do we think bitter flavor profile? We don't.
<v Speaker 1>It's more of like a food flavor. So when you
<v Speaker 1>think about do we want to have any kind of
<v Speaker 1>sweet herbal tea like a camo meal or anything that's
<v Speaker 1>got like a sweet herbal kind of a flavor. Well,
<v Speaker 1>our body's going to perceive that sweetness, you know, like
<v Speaker 1>a a like flavor fruity, Avoid any kind of flavor
<v Speaker 1>that's fruity or food like during your fast. That's fasting
<v Speaker 1>goal number one. We want to avoid having the cephalic
<v Speaker 1>phase insulin response. And the only thing that we recommend
<v Speaker 1>that you have would be water, sparkling water unflavored for
<v Speaker 1>both of those black coffee actual tea. So tea is
<v Speaker 1>so confusing because if you go to the teaisle, ninety
<v Speaker 1>percent of everything on the tee aisle is not really tea.
<v Speaker 1>And now I just made that number up, but you
<v Speaker 1>know what I mean. Most of those little boxes of tea.
<v Speaker 1>I'm not talking about like the lipt and tea for
<v Speaker 1>brew and iced tea, but like the little boxes with
<v Speaker 1>all the little tea and you're making your little mugs
<v Speaker 1>of tea, most of those are not really tea. There's
<v Speaker 1>some sort of an herbal tea fl combination. And I
<v Speaker 1>wouldn't drink any of them, right, I would not either.
<v Speaker 1>The only one I think is probably okay is Urba
<v Speaker 1>Mate because it's got a bitter flavor profile and I've
<v Speaker 1>never heard urban mate described as any kind of sweet
<v Speaker 1>or fruity or food like flavor. And it's something that's been,
<v Speaker 1>you know, traditionally consumed, and I guess South America where
<v Speaker 1>they grow it.
<v Speaker 2>Now.
<v Speaker 1>Of course I wouldn't get like urbe a mate with
<v Speaker 1>chi flavors at it, because you don't want to have
<v Speaker 1>the chai flavors. But there really aren't any herbal teas
<v Speaker 1>other than probably urban mate that I would risk, you know,
<v Speaker 1>interrupting my clean fast forward. So have the preppermint tea
<v Speaker 1>in your eating window if you enjoy it, all right?
<v Speaker 1>Our next question is from What's up with my gut
<v Speaker 1>and butt? That's all right, you win the prize for
<v Speaker 1>the best question.
<v Speaker 2>That's what I thought.
<v Speaker 1>Ever from West Jordan, I'm gonna read it again. The
<v Speaker 1>question is from What's up with my gut and butt?
<v Speaker 1>In West Jordan. I can't I wait to hear. Oh.
<v Speaker 1>I just love love our community, all right, Hey, Jen
<v Speaker 1>and Sherry. I love listening to your podcast. It's so
<v Speaker 1>informative and motivating, especially hearing people's success stories. I've been
<v Speaker 1>intermittent fasting for three months now. I don't like to
<v Speaker 1>weigh myself. Rather, I go off how I feel and
<v Speaker 1>how my clothes fit. With that said, when I weighed
<v Speaker 1>myself before Thanksgiving, I had lost eight pounds, which was
<v Speaker 1>a huge success for me. I'm five six and one
<v Speaker 1>hundred and forty eight pounds. Last time I checked, I
<v Speaker 1>do nineteen five and I'm loving the results. My clothes
<v Speaker 1>are looser, and I have learned to listen to my body.
<v Speaker 1>My question is this, since I've started, if I really
<v Speaker 1>struggle with irregular Biel movements. I used to be regular
<v Speaker 1>and now I'll go four to five days with no
<v Speaker 1>Biel movement. I've added high fiber vegetables, citrus cel fiber supplements,
<v Speaker 1>nothing has really helped me. I hear so many people
<v Speaker 1>say how it's helped them, but I've had the opposite experience.
<v Speaker 1>Why has my body shut down in this aspect? In
<v Speaker 1>any suggestions are welcome?
<v Speaker 2>Okay, Well, I really struggled with this in my early
<v Speaker 2>days of fasting, not so much before I found the
<v Speaker 2>Clean Fast, but after I found the Clean Fast and
<v Speaker 2>I started getting into daily katosis every day, I started
<v Speaker 2>having problems with not being able to have regular bowel movements.
<v Speaker 2>I mean like maybe one a week, and I was
<v Speaker 2>in pain. What I learned, and what I've learned about
<v Speaker 2>myself is that for me, magnesium helps, as does potassium,
<v Speaker 2>as does sodium. I am one of those people that
<v Speaker 2>burns through electrolytes. I don't know why, that's just the
<v Speaker 2>way my body is wired. Apparently. I actually take a
<v Speaker 2>prescription potassium every day that my doctor writes for me
<v Speaker 2>based off of my lab tests, and they keep an
<v Speaker 2>eye on that, and I still run low, and so
<v Speaker 2>I do supplement potassium on top of what the doctor
<v Speaker 2>gives me. Now, we think a lot of magnesium helping
<v Speaker 2>with bowel movements because it has to do with muscle
<v Speaker 2>contractions stuff. Potassium is the same thing. Even when I
<v Speaker 2>added magnesium, I still struggled. But what I figured out
<v Speaker 2>was that if you don't have the right potassium balance,
<v Speaker 2>then it affects your fluid balance, and so it affects
<v Speaker 2>the fluid balance in your stools, and so it all
<v Speaker 2>kind of works together. And if you're not able to
<v Speaker 2>use the bathroom, there's something out of balance with your body.
<v Speaker 2>So make sure that you are not overhydrating. So katosis itself,
<v Speaker 2>the act of katosis itself, does make your kidneys pull
<v Speaker 2>minerals out of your bloodstream. It is. It is an
<v Speaker 2>act of kind of diuretic. It's a diuretic. It's a
<v Speaker 2>natural diuretic. Katosis is so your kidneys are pulling fat,
<v Speaker 2>they're pulling toxins, they're pulling your electrolytes out of your blood.
<v Speaker 1>It's filtering it out. And that's why some people say
<v Speaker 1>that they have to use the restroom more while they're fasting.
<v Speaker 2>They get extra thirsty. If you're extra thirsty, that's a
<v Speaker 2>sign that your body needs some electroc life support. With
<v Speaker 2>that said, you want to take a really good quality
<v Speaker 2>magnesium at bedtime. Most fasters I know end up taking it.
<v Speaker 2>Most of the world is I think something like seventy
<v Speaker 2>some percent of the world is magnesium deficient. Has a
<v Speaker 2>lot to do with crops these days and how we
<v Speaker 2>farm and the soil being depleted, and I think a
<v Speaker 2>lot of people run around just kind of chronically magnesium deficient.
<v Speaker 2>And then when we start fasting, it becomes more obvious
<v Speaker 2>because one, you're not taking in electrolytes all day through food,
<v Speaker 2>like from morning tonight, so we are eating a smaller window,
<v Speaker 2>which means you're having a little less opportunity to get
<v Speaker 2>those natural electrolytes in through your food. Plus then you
<v Speaker 2>couple that with the diuretic side effect of katosis. So
<v Speaker 2>you may just need some help with some electrolyte balance,
<v Speaker 2>finding a really good quality salt that has natural electrolytes
<v Speaker 2>in it. I have recently switched to one called Baja Gold.
<v Speaker 2>I like it because it's lab tested. They test for
<v Speaker 2>microplastic plastics and hard metals and all that, and it
<v Speaker 2>has less sodium than other salt out there and more electrolytes,
<v Speaker 2>and so I really like that. That's what I've switched to.
<v Speaker 2>And I start my morning with a big glass of
<v Speaker 2>water with a quarter twa spent of salt in it,
<v Speaker 2>and that's how I start my day, and that has
<v Speaker 2>helped me. Getting my mineral balance under control has helped me.
<v Speaker 2>So if you're taking the fiber and you're three months
<v Speaker 2>in and your circadium rhythm has had time to reset
<v Speaker 2>and you're struggling with bowel movements, it's most likely electrolyte
<v Speaker 2>issue and more water's not going to help that.
<v Speaker 1>Yeah, that actually makes it worse, It depletes her. Now,
<v Speaker 1>I wanted to make a minute to pop in there.
<v Speaker 1>Magnesium breakthrough. We both take Bioptimizers Magnesium breakthrough. So if
<v Speaker 1>you go to bioptimizers dot com Slash Fast, Feast Repeat,
<v Speaker 1>use the promo code f FR ten you can save
<v Speaker 1>ten percent off any order. And you know, I'm just
<v Speaker 1>a big believer in their products. I take them personally.
<v Speaker 1>I started taking magnesium. I've never had trouble with constipation.
<v Speaker 1>I'm just really fortunate with that. Again, though I do
<v Speaker 1>like to light problems. I don't know, right, I got
<v Speaker 1>a strange body, who knows, but I've never had a
<v Speaker 1>lunch light problems. But when I was doing Keto just
<v Speaker 1>that summer of twenty fourteen, of course Keto didn't work
<v Speaker 1>for me, and I felt terrible. But ketosis, I had
<v Speaker 1>a hard time sleeping. So in the Keto groups that
<v Speaker 1>I was in, They're like, take magnesium, it'll help you sleep.
<v Speaker 1>So I got in the habit of taking magnesium then,
<v Speaker 1>and then when I started doing intermittent fasting, I just
<v Speaker 1>continue to take magnesium. So I always have been taking
<v Speaker 1>you know, magnesium before bedtime since twenty fourteen, and I
<v Speaker 1>noticed a difference if I don't take it, like with sleep, like,
<v Speaker 1>I don't feel quite as rested. So it really helps
<v Speaker 1>me with that but you know, I've taken it non stop.
<v Speaker 1>And Bioptimizers is the one that I have been taking
<v Speaker 1>really for years now, And like I said, I do
<v Speaker 1>notice a difference. But that might be why I've never
<v Speaker 1>had trouble with constipation, because I have just constantly taken
<v Speaker 1>it always. It's just part of my routine, just like
<v Speaker 1>brushing my teeth as part of my routine. I take
<v Speaker 1>magnesium and I you know, I wake up every morning,
<v Speaker 1>I drink my black coffee and you're not afraid of
<v Speaker 1>salting your food, go to the bathroom, and I'm always regular.
<v Speaker 1>I'm always regular after my coffee every day. Now, I'm
<v Speaker 1>not afraid of salting my food. I actually read that
<v Speaker 1>book The Salt Fix years ago. That might have been
<v Speaker 1>around twenty sixteen when that came out. I'm trying to
<v Speaker 1>remember when that book came at twenty fifteen, I don't
<v Speaker 1>know whenever that book came out. And he talks about
<v Speaker 1>the idea just like the protein leverage hypothesis, the same
<v Speaker 1>is true about salt. We crave animals. Mammals crave a
<v Speaker 1>certain amount of salt. We need a certain amount of salt,
<v Speaker 1>and so animals in the wild will go lick salt
<v Speaker 1>in the wild until they get what they need, then
<v Speaker 1>they stop. And so in the Salt Fix, he suggests
<v Speaker 1>salt your food until it's delicious and then stop, because
<v Speaker 1>that's your body telling you when you've had enough. So
<v Speaker 1>that's what I do. And you know I'm not bringing
<v Speaker 1>in any salt during the fast. I can't have salt
<v Speaker 1>in the morning. When you were saying that you start
<v Speaker 1>your day with salt, it makes me starving. Salt makes
<v Speaker 1>me starving, even though it doesn't break a fast because
<v Speaker 1>it's a mineral. It makes me so hungry, so I
<v Speaker 1>can't have it. But when I'm eating in my eating window,
<v Speaker 1>I just put folve on my food till it's delicious
<v Speaker 1>and then I stop.
<v Speaker 2>All right, before we get to our tweak of the week,
<v Speaker 2>I just want to take a minute to talk to
<v Speaker 2>you about hungry roots. Have you been trying to clean
<v Speaker 2>up your diet for a while now. Perhaps you set
<v Speaker 2>an intention to eat more vegetables, but once you buy them,
<v Speaker 2>you're uninspired and you don't know what to do with them.
<v Speaker 2>How many of you throw away veggies from your crisper
<v Speaker 2>because you have the best intentions but never got around
<v Speaker 2>to preparing and eating them. I know I cannot be
<v Speaker 2>the only one that does that.
<v Speaker 1>I do not because of the all my food is
<v Speaker 1>delivered well.
<v Speaker 2>Twenty twenty four was a year transition for my household
<v Speaker 2>as my husband decided to start his own business, which
<v Speaker 2>required a lot of time and mental energy for me,
<v Speaker 2>as well as a complete turnaround in our schedules, and
<v Speaker 2>this left me really feeling uninspired to cook meals and
<v Speaker 2>life just became a rush of getting food on a plate,
<v Speaker 2>which means more comfort foods and restaurant carry out than normal. However,
<v Speaker 2>I have resumed my Hung Green Root subscription that I
<v Speaker 2>paused last summer, and I am loving it again. I
<v Speaker 2>love that I pick the recipes, I get to decide
<v Speaker 2>what I want to eat that week, and they provide
<v Speaker 2>all you need to have dinner on the table in
<v Speaker 2>under twenty five minutes. Nearly all meals are built around
<v Speaker 2>a heavy plant centered diet, and then you can pick
<v Speaker 2>the protein of your choice, whether it be animal protein
<v Speaker 2>or plant protein. Their foods and sauces are free of
<v Speaker 2>partially hydrogenated oils, artificial sweeteners, corn syrup, artificial colors, and
<v Speaker 2>they are also free of artificial preservatives. So I feel
<v Speaker 2>really good cooking the food that they send me. That
<v Speaker 2>even have some delicious ready made meals such as chicken
<v Speaker 2>pad tie and a Kung pouch Hofu bowl. And I
<v Speaker 2>don't really enjoy tofu, but I really like this pre
<v Speaker 2>made meal. So if you're ready to up your game
<v Speaker 2>in the kitchen with a little affordable help from Hungry Foot,
<v Speaker 2>visit the link or go to fastpeesrepeat dot com slash Sherry,
<v Speaker 2>that's Sagri. I did you know that I can get
<v Speaker 2>entire week's worth at groceries for right around one hundred
<v Speaker 2>dollars for really, I can't do that at the grocery store.
<v Speaker 1>See that's the thing. You know, I talked about this
<v Speaker 1>before on the podcast when I suddenly decided I want
<v Speaker 1>to try making my own meals from the cookbooks and
<v Speaker 1>see and like, the first week it was fun, and
<v Speaker 1>then by week two I was annoyed, and by week
<v Speaker 1>three I was like, I quit and I was spending
<v Speaker 1>more money, and also my crisper was like I had
<v Speaker 1>to buy giant amounts of things, right, you know, I
<v Speaker 1>wanted to make a recipe that required me to have,
<v Speaker 1>you know, some onions, so I had to buy an
<v Speaker 1>entire bag of organic onions, because that's how the organic
<v Speaker 1>onions come in my store. You can only get the
<v Speaker 1>organic onions in the bag whatever. So I had extra
<v Speaker 1>of everything, so I did have to throw away some things,
<v Speaker 1>so I was not saving money and it was a
<v Speaker 1>lot of work.
<v Speaker 2>Well, and then I found it cu like I can
<v Speaker 2>go to the store and get the ready to cook
<v Speaker 2>green beans in the bag, but I don't want to
<v Speaker 2>eat green beans all week, right right, And you know
<v Speaker 2>when I get green beans from Hungary Root, it's two
<v Speaker 2>servings and green beans.
<v Speaker 1>Yep. That's what I love about all the meal kits,
<v Speaker 1>And you know, I try them all, and I experiment
<v Speaker 1>with different ones, and sometimes you might love one for
<v Speaker 1>a little bit and then try another one for a while,
<v Speaker 1>then go back to the other one, because the meals
<v Speaker 1>do come around, you know. Just rotate, yeah, rotate, Yeah.
<v Speaker 1>I will never stop with the meal kits. I taught
<v Speaker 1>myself that lesson. So now it's time for our tweak
<v Speaker 1>of the week. You know, I always say tweak it
<v Speaker 1>till it's easy. But the tweak that works for me
<v Speaker 1>might not be the one that works for you. Just
<v Speaker 1>like our mineral balance, the amount of protein we need
<v Speaker 1>the foods that work for us our fasting schedule. We're
<v Speaker 1>all different, so that's one reason why it's super helpful
<v Speaker 1>to hear how other intermittent fasters are making intermittent fasting
<v Speaker 1>work for them. This is from Kristen s in Minnesota.
<v Speaker 1>She says, I've recently discovered how the power of music
<v Speaker 1>can help me get through cravings. Popping my earbuds in
<v Speaker 1>and listening to some pop dance our favorite classical meats
<v Speaker 1>such as Vivaldi Four Seasons, puts me in a better mood,
<v Speaker 1>helps me focus, wakes me up, and puts a little
<v Speaker 1>pep in my step. If I'm craving a snack outside
<v Speaker 1>of my window, this tweak really helps me get through
<v Speaker 1>it and stick to my planned window for the day.
<v Speaker 1>I love that it's such a good idea.
<v Speaker 2>So have you Do you know about dopaminus?
<v Speaker 1>Were you talking about the community before? Have you posted
<v Speaker 1>about it? I think I have someone has. If it
<v Speaker 1>wasn't you, it was somebody.
<v Speaker 2>So I learned about dopaminus probably late to the game.
<v Speaker 2>It was probably last summer, last spring, and they work
<v Speaker 2>really great for me. If you're a person that has
<v Speaker 2>a hard time getting going in the morning. Take a
<v Speaker 2>look at a dopaminu. I use the little appetizers and
<v Speaker 2>it really helps me get my day started well. But
<v Speaker 2>so like with dopa menus, the idea is to do
<v Speaker 2>something that gives your body a little boost of dopamine,
<v Speaker 2>and people often use food for that. So if you
<v Speaker 2>can replace food with some other figlia activity, then you're
<v Speaker 2>like getting the same reward. Your body's getting the same
<v Speaker 2>reward in a healthier manner. And music is actually listening
<v Speaker 2>to music is actually on dopaminus. Some of the made dopaminus.
<v Speaker 2>So I love that she has found that music helps
<v Speaker 2>her not snack.
<v Speaker 1>Yeah, and it also shows the power of the delay.
<v Speaker 1>Do something that helps you delay, and then the hunger
<v Speaker 1>or urge or craving will path. It doesn't just build
<v Speaker 1>and build and build and get worse. It goes well.
<v Speaker 2>And I think dancing and listening to music gets you
<v Speaker 2>in tune with your body. And I think we go
<v Speaker 2>through life not being tuned into our body. So anything
<v Speaker 2>you can do that like returns you to your body
<v Speaker 2>and appreciation for how your body moves and helps you
<v Speaker 2>make better choices to support your body.
<v Speaker 1>I love that all right.
<v Speaker 2>Well, We love to leave you with inspiration or motivational quotes,
<v Speaker 2>and this week we have a quote from Jamie from
<v Speaker 2>sc Lori. This is a reminder to let you know
<v Speaker 2>that you're not here to just do stuff, just to
<v Speaker 2>perform duties and complete tasks. You are here also to
<v Speaker 2>feel happy and content and inspired and well within yourself.
<v Speaker 2>You are here to have some fun, create meaningful moments,
<v Speaker 2>and find the sparkle in your eyes again. You are
<v Speaker 2>here to unravel the magic of being alive, the magic
<v Speaker 2>of being you, to heal, to feel whole again. Do
<v Speaker 2>something today that lights you up, that activates your joy,
<v Speaker 2>that brings about a genuine smile from your heart. You
<v Speaker 2>are worth the effort. I love that, Love that too,
<v Speaker 2>all right.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed On Tonight community,
<v Speaker 1>where you can interact with both me and Sherry, plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's 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 until next week, Thanks for listening,