Episode 122: Lipedema, Food Quality & Satiety, Protein Timing, 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
<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's Sherry?
<v Speaker 2>I'm doing great.
<v Speaker 1>How are you meet too? Working on a brand new
<v Speaker 1>project that I've never talked about.
<v Speaker 2>Yeah, okay, let's hear about it.
<v Speaker 1>I'm so excited. Well, I started writing a new book,
<v Speaker 1>and really, honestly, I've been toying with this in my
<v Speaker 1>mind for about eighteen months, would you say, Sherry, maybe longer,
<v Speaker 1>Maybe longer, to the point that I even like floated
<v Speaker 1>it with my literary agent and to my publisher. They
<v Speaker 1>actually made me an offer for it last summer. So
<v Speaker 1>summer of twenty twenty four, I had a publishing deal
<v Speaker 1>offered to me for this book, and I just turned it.
<v Speaker 1>I turned it down and decided I wanted to write
<v Speaker 1>it myself. They didn't like the type the title is
<v Speaker 1>eat like a grown Up, And both my agent and
<v Speaker 1>my editor said, we love the idea, but work, of
<v Speaker 1>course we're going to have to change the title. I'm like, well,
<v Speaker 1>of course we're not, because that's the fight, all of it.
<v Speaker 1>And you really don't have freedom when you go with
<v Speaker 1>a publishing deal. So i'd you know, I've been taking notes.
<v Speaker 1>I'm the kind of person like been gathering my resources
<v Speaker 1>and taking notes ever since then, and had a file
<v Speaker 1>with it, and I even started outlining the book and
<v Speaker 1>I was like, Okay, it's time to write the book.
<v Speaker 1>So and I guess it was August. I was like,
<v Speaker 1>time to write the book. I started writing it, and
<v Speaker 1>then all of a sudden, I realized this is not
<v Speaker 1>a book. This is more than a book. So I'm
<v Speaker 1>working on an app that is actually going to be
<v Speaker 1>a learning app, and the whole Eat Like a grown
<v Speaker 1>Up program is going to be in the app. It's
<v Speaker 1>going to be a fifty two week sounds like a lot,
<v Speaker 1>like it's kind of like a course, but it's going
<v Speaker 1>to be video and each week is going to have
<v Speaker 1>a focus, and it has like a little community component.
<v Speaker 1>But it's I'm so excited about it. I've got the
<v Speaker 1>whole thing mapped out in.
<v Speaker 2>No It's basically about creating small, sustainable changes over the
<v Speaker 2>course of a year to improve you're eating exactly.
<v Speaker 1>That's exactly what it is. And it's called Eat Like
<v Speaker 1>a grown Up. Is the movement, Like I would like
<v Speaker 1>this to get bigger than even intermittent fasting. I would
<v Speaker 1>like Eat Like a grown Up movement to like take
<v Speaker 1>hold with everybody. I was talking to my call dreammate about,
<v Speaker 1>you know, the young kids these days that they might
<v Speaker 1>be in their twenties, but they don't know how to
<v Speaker 1>eat like a grown up. They're door dashing, they're ordering
<v Speaker 1>chicken fingers. They don't know how to eat. And I
<v Speaker 1>think a lot of us need a refresh when it
<v Speaker 1>comes to food. You know, my first book about eating
<v Speaker 1>was Feast Without Fear that I wrote in twenty seventeen,
<v Speaker 1>and I think that since twenty seventeen we've only gotten
<v Speaker 1>more confused about food, especially when we start, you know,
<v Speaker 1>looking outward instead of looking inwards. So eat like a
<v Speaker 1>grown up is the umbrella idea. But the fifty two week,
<v Speaker 1>I guess course, I don't want to call it a course.
<v Speaker 1>I think it's like a transformational learning journey. I'm still
<v Speaker 1>working about how I'm going to describe it, but it's
<v Speaker 1>the grown up year, fifty two weeks to listen, play,
<v Speaker 1>and nourish. So every single week, every week there's a lesson,
<v Speaker 1>there's something we're focusing on, but it and it builds
<v Speaker 1>and you're applying it. But every week has a focus
<v Speaker 1>for listening to your body, playing with your food. That's
<v Speaker 1>finding joy. It's going to be fun and nourishment or
<v Speaker 1>nourishing our bodies. So I'm so excited about it. I
<v Speaker 1>got the whole thing mapped out, like I said, and
<v Speaker 1>it again, it was way too much just to be
<v Speaker 1>like a book that you read and then you go
<v Speaker 1>on about your life. Because you have to implement it,
<v Speaker 1>you need to do it. It's like, you know, this
<v Speaker 1>week we're focusing on you know, maybe satiety, or maybe
<v Speaker 1>this week we're focusing on your swaps. So this week
<v Speaker 1>we're great journey. It's an exploration journey and it's in
<v Speaker 1>six phases and I'm just really really excited about it.
<v Speaker 1>Like we're focusing on cultural traditions. We're going to talk
<v Speaker 1>about the blue zones.
<v Speaker 2>I don't think it is a coincidence that the health
<v Speaker 2>of America especially has declined since the nineteen seventies, which
<v Speaker 2>was when a lot of convenience foods started showing up,
<v Speaker 2>which also happened to coincide with when a lot of
<v Speaker 2>women started going back into the wor workforce, not being
<v Speaker 2>at home latch key kids. We needed quick meals, kids
<v Speaker 2>needed to be able to cook themselves dinner easily without
<v Speaker 2>a parent supervise. Add to that, sports has no longer
<v Speaker 2>become a recreational something you do on the weekends. To
<v Speaker 2>people's lives are kids, sports, tournaments, travel, and you know,
<v Speaker 2>just our entire lifestyle has shifted where I can see
<v Speaker 2>how and why we've gotten away from eating real food.
<v Speaker 1>And then people don't know how to cook it right.
<v Speaker 2>And in order to really reclaim true health and vitality
<v Speaker 2>and prevent you know, metabolic decline and metabolic disease, we
<v Speaker 2>have to get back to eating real food.
<v Speaker 1>Yeah, and this is not going to be one of
<v Speaker 1>those programs that were like at the end of it.
<v Speaker 1>It's going to be seven days a week of perfection,
<v Speaker 1>three hundred and sixty five days a year of perfection.
<v Speaker 1>It's just asking yourself the questions which choice would serve
<v Speaker 1>me best today and be more fitting with the idea
<v Speaker 1>of eating like a grown up right, and little swaps,
<v Speaker 1>little changes things that you can do. Maybe you just
<v Speaker 1>only can sit down and have a mule together as
<v Speaker 1>a family one night a week, and that's actually one
<v Speaker 1>of the weeks, you know, that's your goal for that week.
<v Speaker 1>And I'm just really really excited about the platform that
<v Speaker 1>it's going to be on. And there's going to be
<v Speaker 1>an iOS app, there's going to be an Android app.
<v Speaker 1>You'll be able to access it from your phone or
<v Speaker 1>from the website, and I'm really excited hopefully it'll be
<v Speaker 1>ready to and I've been working so hard on it.
<v Speaker 2>Excellent, excellent, all right. Oh, I've just noticed that you're
<v Speaker 2>wearing your earrings I give you for your birthday.
<v Speaker 1>Oh I am yeah, I love them, do you?
<v Speaker 2>I'm so glad.
<v Speaker 1>Yes, They're like one of my favorite pairs of earrings
<v Speaker 1>now because they're light and airy. They're not heavy at all.
<v Speaker 1>I cannot tolerate heavy earrings all throughout the day anymore.
<v Speaker 1>Only wear heavy earrings if I'm going some more special.
<v Speaker 1>But any they had like a little sea glass greenish
<v Speaker 1>tinge to the little what would you just got a
<v Speaker 1>little stone on the bottom their gold wire earring? Sea
<v Speaker 1>anytime I've got any green at all in my outfit
<v Speaker 1>orked aqua or and I have a lot of clothes
<v Speaker 1>with those colors in there. Yep.
<v Speaker 2>Well, as soon as I saw them, I was like,
<v Speaker 2>oh my gosh, there's a gin. But here's what you
<v Speaker 2>guys don't know. I'm really bad at mailing things, really
<v Speaker 2>bad at mailing things. Don't never ask me to mail
<v Speaker 2>you anything. I bought these for her for her birthday
<v Speaker 2>in July of twenty twenty four, and they did not
<v Speaker 2>come in in time for me to take them to her.
<v Speaker 2>I thought they would. I had to have them special
<v Speaker 2>order because they only came in silver, and she wears gold,
<v Speaker 2>so I had to have them made in gold. They
<v Speaker 2>came like while I was at her house, so for
<v Speaker 2>a year I was like, Oh, I need to send
<v Speaker 2>your birthday present. I need to send in your birthday present.
<v Speaker 2>I finally just hand carried them to her this July
<v Speaker 2>a year later. So it worked. But anyway, fun, I
<v Speaker 2>like them, I love them, like you, all right, let's celebrate.
<v Speaker 2>Darlene in New Jersey Darling wrote my celebration and success
<v Speaker 2>story equals my why they all roll into one. I
<v Speaker 2>started IF back in twenty twenty three for the benefit
<v Speaker 2>of weight loss and to help with inflammation and GI issues.
<v Speaker 2>When I started fasting, I weighed in at one hundred
<v Speaker 2>and sixty five with a height of five five at
<v Speaker 2>fifty two years old. My story begins in May of
<v Speaker 2>twenty twenty three when I started with severe GI issues
<v Speaker 2>of cramping, bloating, and violent vomiting. This would usually surprise
<v Speaker 2>me in the middle of the night, and after a
<v Speaker 2>few hours it would subside and I would fall back asleep.
<v Speaker 2>The first time it happened, I chalked it up to
<v Speaker 2>food poisoning, so I continued on with my regular eating habits.
<v Speaker 2>Fast forward a few weeks while enjoying summer and of
<v Speaker 2>course some over indulgence with beach food and drinks, and
<v Speaker 2>I found myself waking up the same way again with
<v Speaker 2>extreme dehydration. That called for a trip to the er.
<v Speaker 2>They diagnosed me with a small ballo obstruction, placed me
<v Speaker 2>on IV fluids for three days. The goodness no surgery
<v Speaker 2>was needed. I followed up with a gastroenterrologist and went
<v Speaker 2>in for a colonoscopy and everything came back normal. No blockage,
<v Speaker 2>no inflammation, no ibs, no crowns. This was confusing and
<v Speaker 2>I really just wanted a reason at this point. That
<v Speaker 2>was when I found fast Feast Repeat and I started
<v Speaker 2>my first day. I felt great. I followed the twenty
<v Speaker 2>eight day fast start and I continued on for the
<v Speaker 2>next year, adapting to an eighteen six or nineteen five routine.
<v Speaker 2>My weight went down to one hundred and forty seven,
<v Speaker 2>My belly inflammation disappeared, and there was no more waking
<v Speaker 2>up with GI issues. Then the winter hit and it
<v Speaker 2>was a long cold winter, and with that window creep happened.
<v Speaker 2>The scales started creeping up and I was back to
<v Speaker 2>my old habits and old weight. Fast forward again in
<v Speaker 2>May of twenty twenty five, while enjoying my old habits,
<v Speaker 2>and then one night, once again I woke up with
<v Speaker 2>sphere cramping, vomiting and off to the er we go.
<v Speaker 2>This time I told them what was going on with
<v Speaker 2>my body and they diagnosed another small ballel obstruction and
<v Speaker 2>treated me with fluids. So again I followed up with
<v Speaker 2>a gastra enterlogist. This time they did an MRI because
<v Speaker 2>they are convinced that I have Crones disease. Nope, no inflammation,
<v Speaker 2>no IBS negative for crones. Everything negative. So back to IF.
<v Speaker 2>Day one of intermant fasting was on June first, twenty
<v Speaker 2>twenty five, starting weight of one hundred and sixty five
<v Speaker 2>and now age fifty four, I had decided if has
<v Speaker 2>got to be my lifestyle. It works for me and
<v Speaker 2>I feel great. My weight has dropped to one hundred
<v Speaker 2>and fifty as of today, September of twenty twenty five.
<v Speaker 2>I am back to my eighteen six window. I don't
<v Speaker 2>feel sluggish or puffy. I am my own study of
<v Speaker 2>one and in my studies, I decided my tweak was
<v Speaker 2>to remove gluten from my diet. The doctor's never found
<v Speaker 2>a reason for my GI issues and never told me
<v Speaker 2>to give up gluten. But I feel so much better
<v Speaker 2>and I don't miss it. So I'm celebrating the success
<v Speaker 2>IF has brought back into my life, not only with
<v Speaker 2>weight loss, but also the I see and feel in
<v Speaker 2>my body, and all of this equals my way. Thank
<v Speaker 2>you IF Forever.
<v Speaker 1>Wow, that sounds like a really hard thing to go through,
<v Speaker 1>but digestive rest works for Darlene's body or whatever reason,
<v Speaker 1>her body doesn't like that frequent eating, eating all day
<v Speaker 1>it upsets her GI system. So hooray for digestive rest
<v Speaker 1>and feeling better. All right, we've got a question from
<v Speaker 1>a listener. This question is from Christy in Texas. Hey
<v Speaker 1>you guys. First of all, I love listening. I am
<v Speaker 1>needing some guidance back history. I have been overweight my
<v Speaker 1>entire life. I have done all the diets. I even
<v Speaker 1>had gastric sleeve surgery in twenty fourteen. My highest weight
<v Speaker 1>was right before surgery at two eighty three. I was
<v Speaker 1>able to get down to two fifteen, but then I
<v Speaker 1>would hover around two thirty five with diet and exercise.
<v Speaker 1>I started taking Manjaro in twenty twenty three and was
<v Speaker 1>able to get down to about one sixty five. Then
<v Speaker 1>I had shoulder repair surgery in twenty twenty four and
<v Speaker 1>was off medication because insurance wouldn't cover it. I got
<v Speaker 1>back up to one ninety five when my doctor was
<v Speaker 1>able to get meds approved again. I'm currently taking zep
<v Speaker 1>bound five point zero, which is the same as Manjaro.
<v Speaker 1>It's the lowest dose other than the starter dose. I
<v Speaker 1>got down to one eighty five with meds and then
<v Speaker 1>started fasting about eight weeks ago. I am currently at
<v Speaker 1>one seventy two. My typical fasting is nineteen five Monday
<v Speaker 1>through Friday, and usually eighteen six Saturday and Sunday. I
<v Speaker 1>am five foot seven, forty seven years old. I also
<v Speaker 1>have lipadema, which is a fat condition that causes me
<v Speaker 1>to store diseased fat in my legs, my arms, and hips.
<v Speaker 1>This is typically not very responsive to diet and exercise.
<v Speaker 1>My medication has seemed to help somewhat with that. My
<v Speaker 1>question is will fasting eventually help with the lipidema and
<v Speaker 1>will I be able to get off the meds. I
<v Speaker 1>would like to be around one fifty five. Any thoughts
<v Speaker 1>or suggestions would be greatly appreciated.
<v Speaker 2>Thank you well so as you know, lipidae is a
<v Speaker 2>fat storage disease, and like you said, it causes you
<v Speaker 2>to store these fat nodules in your legs extremities. There's
<v Speaker 2>different types of it. Different people have it in different
<v Speaker 2>parts of their body, and it's there. You're given a
<v Speaker 2>number basically based off of where your fat storage is.
<v Speaker 2>What they do know about it is that this fat
<v Speaker 2>is a very inflammatory fat and it can cause issues
<v Speaker 2>with limp flow and causes inflammation, you know, in your body,
<v Speaker 2>sort of a systemic inflammation in your body. So will
<v Speaker 2>it help your lipiedema? They really haven't found anything that
<v Speaker 2>helps lipidema other than really the only treatment for it
<v Speaker 2>is liposection, a special kind of liposection to remove that
<v Speaker 2>diseased fat, which can for some people if they are
<v Speaker 2>able to maintain their weight and and eat, you know, nutritiously,
<v Speaker 2>continue to be active, continue to you know, work on
<v Speaker 2>strength training, it can hold it at bay. They do
<v Speaker 2>think it's a hormonally driven disease. But I have researched
<v Speaker 2>this extensively for myself because I'm kind of convinced I
<v Speaker 2>have it in my legs. I thought so when I
<v Speaker 2>was younger, but menopause has really made it kind of
<v Speaker 2>glaringly obvious to me. Here's what fasting can do. It
<v Speaker 2>can keep inflammation down. Can that help the lipidema? Maybe
<v Speaker 2>because you're not compounding inflammation on top of other inflammation.
<v Speaker 2>We know that fasting is really good for your detox
<v Speaker 2>pathways and for healthy detox. You know, it yet to
<v Speaker 2>be seen on you know what can help. It certainly
<v Speaker 2>can't hurt you to do intermittent fasting. I don't have
<v Speaker 2>any like fabulous success stories where somebody has reversed their
<v Speaker 2>lipidema with fasting. I wish I did. But can you
<v Speaker 2>get off the meds? I believe you absolutely can't get
<v Speaker 2>off the meds. I think you can work with your
<v Speaker 2>doctor to tyitrate your dose down. And if your doctor
<v Speaker 2>doesn't know how to do that, I know that there
<v Speaker 2>are some functional medicine doctors out there that can help
<v Speaker 2>with that. So you know, one of the things that
<v Speaker 2>you can do is just start slowly lower your dose
<v Speaker 2>and then you know, this is where a really nutritious diet,
<v Speaker 2>like Jen and I were talking about, everything I read
<v Speaker 2>about it says, you know, really avoid ultra processed foods,
<v Speaker 2>avoid sugar, avoid refined starches, eat real food, lots of fiber,
<v Speaker 2>stay active, weight training is very important. Doing things to
<v Speaker 2>help your detox pathways, rebounding, vibration plates, those sort of
<v Speaker 2>things can be really helpful. So yeah, I would absolutely
<v Speaker 2>say that it is possible for you to reach your
<v Speaker 2>goal weight and get off the meds if you incorporate
<v Speaker 2>fasting in all of the suggestions that I had.
<v Speaker 1>Yeah, I wanted to talk about an episode of intermittent
<v Speaker 1>fasting stories where I've talked about this before. It was
<v Speaker 1>two friends from Australia and one of them had been
<v Speaker 1>taking weight loss meds and had to go off of
<v Speaker 1>them because it was no longer available the shortage, and
<v Speaker 1>so she incorporated the clean fast, real foods and had
<v Speaker 1>appetite correction. We know that the ultra processed food environment
<v Speaker 1>and eating all day and all the beverages we're having
<v Speaker 1>all the time, we know that that disconnects you from
<v Speaker 1>your society's signals. And so this medication gives you like
<v Speaker 1>a you know, superman size, don't even have any interest
<v Speaker 1>in eating, no interest in eating, and so you'd lose
<v Speaker 1>weight because you're you're basically on a starvation level diet
<v Speaker 1>because you're not eating. But if you're choosing. If you're
<v Speaker 1>fast and clean and you're choosing real foods, then your
<v Speaker 1>body makes GLP ones naturally. And that's actually going to
<v Speaker 1>be one of the weeks of the Eat like a
<v Speaker 1>grown up, grown up year fifty two week program. We're
<v Speaker 1>going to really talk about that and dig into the
<v Speaker 1>science behind that, and you're going to focus on finding
<v Speaker 1>some satisfying swaps that week, and you're going to, you know,
<v Speaker 1>keep track of what you're eating and how your society
<v Speaker 1>feels from that. And so I think that every single
<v Speaker 1>one of us can reconnect with that, and the food
<v Speaker 1>that we eat makes such a difference. Now to circle
<v Speaker 1>back to the lipidema, somebody just emailed me about this
<v Speaker 1>and I searched in all of the intermittent fasting stories episodes,
<v Speaker 1>not a single one is someone with libantema, which means
<v Speaker 1>that no one has ever written in and said I've
<v Speaker 1>reversed my libanima with interimittent fasting. And so I think
<v Speaker 1>that's really important to know that, Like Sherry said, this
<v Speaker 1>is this is a condition that basically doctors don't know
<v Speaker 1>how to reverse it right. They don't really know what
<v Speaker 1>starts it, how do we stop it? How do we
<v Speaker 1>reverse it? So it affects like something like thirteen percent
<v Speaker 1>of women mm hm. And it's really just and I'm
<v Speaker 1>going to say this is where I think social media
<v Speaker 1>has been beneficial. I think there's been a lot of
<v Speaker 1>women running around with this condition for years that we're
<v Speaker 1>constantly like, I just need to keep dieting because my
<v Speaker 1>legs are still too big. Well, if you have this condition,
<v Speaker 1>you're not going to get your legs to be thin,
<v Speaker 1>lean looking legs because it's just not it's just not
<v Speaker 1>going to happen because of this condition. So you know,
<v Speaker 1>weight management, yes, can help, and exercise can help. You know,
<v Speaker 1>all of these can help, but you're never going to
<v Speaker 1>get the legs that you think that you're striving for.
<v Speaker 1>So I think it's important to have realistic expectations of
<v Speaker 1>you know, are you metabolically healthy? Are you maintaining a
<v Speaker 1>healthy body weight despite carrying extra fat in your legs
<v Speaker 1>and arms or hips for you, and so that may
<v Speaker 1>mean that you're body weight maybe a little heavier than
<v Speaker 1>somebody who doesn't have this condition, who's your height and age.
<v Speaker 1>Because this is fat storage, you just can't you can't
<v Speaker 1>reverse it really without surgery. So you know, I think
<v Speaker 1>it's important to have realistic expectations. And it sucks, like,
<v Speaker 1>but everybody has things that you know, sometimes we can't reverse,
<v Speaker 1>we can't do anything about. What we can do is
<v Speaker 1>we can try to live with it in a way
<v Speaker 1>that doesn't exacerbate it or make it worse. So yeah,
<v Speaker 1>I think that's so important to recognize it's not because
<v Speaker 1>you don't like, you can't diet it off, and it's
<v Speaker 1>not your fault and it is a storage problem that
<v Speaker 1>your body has. And if doctors can't tell you how
<v Speaker 1>to reverse it, that says a lot.
<v Speaker 2>Yep. Yeah, but there are resources if you think you
<v Speaker 2>may have this, and it can affect your lower legs,
<v Speaker 2>it can affect your entire legs, It can affect your
<v Speaker 2>hips and like butt area, can affect your arms, It
<v Speaker 2>can affect all of those things. It's just different for
<v Speaker 2>different people. But there are specialists out there that can
<v Speaker 2>get you a diagnosis, and there are things you can do,
<v Speaker 2>like wear compression clothing and that sort of thing. There
<v Speaker 2>are like people who do lymphatic massage that you can
<v Speaker 2>do to help, So there are things you can do
<v Speaker 2>to help mitigate it. And it can also be very painful.
<v Speaker 2>But then as you age and as it progress, if
<v Speaker 2>you don't manage your weight, it can get even worse
<v Speaker 2>to the where you start having venus problems in your
<v Speaker 2>legs and that sort of thing. So it isn't something
<v Speaker 2>important to know if this is something that you have,
<v Speaker 2>so that you can address it appropriately and prevent it
<v Speaker 2>from you know, worstening as you get older.
<v Speaker 1>Yeah, one of my friends in my women's group is
<v Speaker 1>actually an expert on this topic. We had lunch last week, Yeah,
<v Speaker 1>and we had a little luncheon and she talked about
<v Speaker 1>her She was a physical therapist and ended up working
<v Speaker 1>with a doctor who would sense some people. There's some
<v Speaker 1>people in Germany that we're doing. It was like lymphatic
<v Speaker 1>massage and all of that work working on lipidema. And
<v Speaker 1>they actually brought people over from Germany the help and
<v Speaker 1>their practice. But they were experts in you know, lipidema,
<v Speaker 1>and they did all those things that you said, the massage,
<v Speaker 1>the compression garments. But either they're definitely.
<v Speaker 2>This is lip edema. It's different than lymph edema.
<v Speaker 1>Right, and I'm talking about lipidema.
<v Speaker 2>Yeah, So lymph edema is like a disorder of your
<v Speaker 2>lymph system. For some reason, usually post surgical or post
<v Speaker 2>radiation treatment for cancer. You know, lip edema has similar
<v Speaker 2>type of symptoms and can cause stagnant lymphs fluid. Right,
<v Speaker 2>it's a fat storage problem.
<v Speaker 1>And the beginning of the word gives you the clue
<v Speaker 1>LiPo fat, right, lympho, lymphatic system. So if it's lip edema,
<v Speaker 1>it's the fat. If it's lympho, it's related to your
<v Speaker 1>lomthatic system.
<v Speaker 2>Yeah, all right, So we have a question from Becoming
<v Speaker 2>a New Me in New Jersey and I love that.
<v Speaker 2>Thank you, Hi, Jenny Sherry. I love your podcast and
<v Speaker 2>congrats on hitting the one hundred episode mark last spring.
<v Speaker 2>I've been internritten fasting since February of twenty twenty four.
<v Speaker 2>Over that time, I've lost over thirty pounds and I
<v Speaker 2>feel great. I am fifty two, and I feel stronger
<v Speaker 2>and healthier than I felt in my thirties before I
<v Speaker 2>had kids. My inflammation is down, I've lost a lot
<v Speaker 2>of the fluff at my ribs and upper back. At
<v Speaker 2>the same time, I feel like I'm still learning what's
<v Speaker 2>the best fasting protocol or food choices for me. I
<v Speaker 2>know you both have very different food preferences, so I
<v Speaker 2>have a couple of questions that would help me get clarity.
<v Speaker 2>I have been in a plateau or momentary maintenance, at
<v Speaker 2>one hundred and seventy five pounds since March of this year.
<v Speaker 2>I am five, 't five. It is now July. I
<v Speaker 2>go back to what I was doing differently when I
<v Speaker 2>was losing weight. I was doing one meal a day
<v Speaker 2>with a two to four hour window, and being disciplined
<v Speaker 2>to close my window. I would freeze and I would
<v Speaker 2>know I was switching into fat burning. But lately I've
<v Speaker 2>been eating past fullness some days and struggling to stop
<v Speaker 2>myself from eating even though I'm not hungry. I would
<v Speaker 2>describe my food choices as fairly healthy. I like high
<v Speaker 2>protein meals with veggies, cottage cheese with fruit. I do
<v Speaker 2>go off the rails sometimes I have ice cream, and
<v Speaker 2>strangely enough, pita chips with red pepper Hummus is my kryptonite.
<v Speaker 2>I don't feel that switch flipping, but that feeling was motivating.
<v Speaker 2>So I do tests with my keto mojo, and I
<v Speaker 2>get to point six keytones. On an ADF day, it
<v Speaker 2>seems to take time to work through the food from
<v Speaker 2>the up day.
<v Speaker 1>Maybe that's my guess my question is even though I
<v Speaker 1>balance protein and vegetables plus some carbs, sometimes I don't
<v Speaker 1>feel great after I eat. I feel like my brain
<v Speaker 1>is looking for something else. I felt gross after eating
<v Speaker 1>fried eggs the other day, so I ate Greek yogurt,
<v Speaker 1>and hours later at pilates, I thought I was going
<v Speaker 1>to be sick. Ice cream tastes good, but it is
<v Speaker 1>almost not the thing that hits. I could just eat
<v Speaker 1>rice or potatoes and feel quite happy, but I'm trying
<v Speaker 1>to watch my carbs. I miss oatmeal, but it's not
<v Speaker 1>a great food for me. If I go buy my
<v Speaker 1>blood sugar numbers. I think I'm a good candidate for ADF,
<v Speaker 1>but I can really do some damage in a full nutrition.
<v Speaker 1>In a day, I have about twenty pounds I would
<v Speaker 1>like to lose, mostly in my hipster midsection. I work
<v Speaker 1>out two times a week on the plates reformer, two
<v Speaker 1>days lifting weights, one upper body day, one lower body day,
<v Speaker 1>and lots of walking my dog every day with a
<v Speaker 1>weighted best I love the sauna after some workouts, and
<v Speaker 1>I feel great in my body. I feel like I'm
<v Speaker 1>doing a lot of the right things like ADF, but
<v Speaker 1>I give it back when I eat, especially not knowing
<v Speaker 1>how to eat, satiation. What is the SI you talk about?
<v Speaker 1>How do I get unstuck and find out what satisfies
<v Speaker 1>me nutritionally? What are signs of food sensitivity. I'm definitely
<v Speaker 1>still insulin resistant. My insulin is a twelve, but before
<v Speaker 1>fasting it was twenty three. I am on a journey
<v Speaker 1>to improving metabolic flexibility. I would really appreciate any insight.
<v Speaker 1>It's not the fasting, it's the eating. I'm so close
<v Speaker 1>to achieving my goals. Maybe just to tweak away again,
<v Speaker 1>thank you for taking on this question. PS.
<v Speaker 2>I sleep great, eight to nine hours a night. I
<v Speaker 2>use HRT and thyroid meds, so my hormones are under
<v Speaker 2>control as I am perimenopausal. All right, Jen, what do
<v Speaker 2>you say?
<v Speaker 1>All right, there's a lot there to unpack, a whole
<v Speaker 1>lot to unpack, but all right, becoming a new me.
<v Speaker 1>I think your semi thoughts, you're like stuck in diet brain,
<v Speaker 1>and it's like going around and around and around, because
<v Speaker 1>it seems to me like you are demonizing carbs but
<v Speaker 1>yet having you know, Peeda chips with hummus right, and
<v Speaker 1>ice cream and ice cream right. So I would like
<v Speaker 1>for you to really think about. Instead of thinking about
<v Speaker 1>foods as carbs, bad, protein, fat's good. I want you
<v Speaker 1>to change it to real food helpful, ultra processed food
<v Speaker 1>less helpful. Okay, And you know, like when we're thinking
<v Speaker 1>about carbs, some carbs are real food, They're going to
<v Speaker 1>be helpful. Other carbs are ultra processed and not going
<v Speaker 1>to be helpful. Ice Cream is a giant load of
<v Speaker 1>both carbs and fat both and also some protein. Carb
<v Speaker 1>ice cream is a mix of all the macros, but
<v Speaker 1>it's definitely not you know in the this is going
<v Speaker 1>to really nurse your body well category, it's a treat food.
<v Speaker 1>I am reading a book right now called food Intelligence. Sure,
<v Speaker 1>I have you heard of that book? It just came out.
<v Speaker 1>Kevin Hall wrote it. And do you do you know
<v Speaker 1>what Kevin Hall did? What his research was, I mean,
<v Speaker 1>I was name.
<v Speaker 2>Yeah, you'll have to.
<v Speaker 1>He's one of my favorite science researcher. You know his work.
<v Speaker 1>You know it, well, you just didn't know it's Kevin Hall.
<v Speaker 1>And like he's one of my favorite researchers. He's the
<v Speaker 1>biggest loser study guy. Okay, Yeah, the guy that did
<v Speaker 1>the ultra processed work that found out that you know,
<v Speaker 1>you put people in the metaboloc lab or the metabloc award,
<v Speaker 1>and when they fed them ultra processed foods, they ate
<v Speaker 1>five hundred more calories a day. He also did the
<v Speaker 1>work on I don't know if you remember this way
<v Speaker 1>back in the day when we were in the Facebook groups.
<v Speaker 1>Do you remember what's his name, Gary Tobbs, Yes, and
<v Speaker 1>all the work that he'd good calories, bad calories in
<v Speaker 1>his theory about it was the whole carbohydrate insulin hypothesis
<v Speaker 1>that talked about how certain foods made you get fat,
<v Speaker 1>and it was carbs rights. Carbs were especially bad and
<v Speaker 1>as long as you ate no carbs, you couldn't gain fat.
<v Speaker 1>And that, of course is not true. But Kevin Hall
<v Speaker 1>did some research and actually Gary Tobbs helped fund thinking
<v Speaker 1>they were going to find one thing, and they did
<v Speaker 1>not find something else. They found really really when they
<v Speaker 1>compared low carbon low fat, turns out people lost slightly
<v Speaker 1>more fat on low fat then low carb, not a
<v Speaker 1>ton more. And so anyway, I'm reading this book Food
<v Speaker 1>Intelligence right now, and there's a whole section I just
<v Speaker 1>finished reading today in the sauna about you know macros,
<v Speaker 1>you know, carbs and fat and protein and all of that,
<v Speaker 1>and if you're over eating. Basically, here's the bottom line.
<v Speaker 1>If you're overeating, it doesn't matter whether it's proteins, carbs,
<v Speaker 1>are fat, or what combination it is. Overeating means your
<v Speaker 1>body is storing. And if you are eating less, then
<v Speaker 1>it doesn't matter what you're eating less of. If you're
<v Speaker 1>eating less carbs, if you're eating less fat, if you're
<v Speaker 1>eating less protein, it doesn't matter. If you're eating less,
<v Speaker 1>your body is using storage fuel. If you're eating more,
<v Speaker 1>your body is storing. And you know, when we pull
<v Speaker 1>in the research that he did on ultraprocessed foods, ultra
<v Speaker 1>processed foods stimulate us to eat more. So if you're eating,
<v Speaker 1>for example, peta chips and red pepper hummus, I could
<v Speaker 1>literally eat through the entire container of hummus and never
<v Speaker 1>feel satisfied the whole thing. That's one serving, right right,
<v Speaker 1>never feel satisfied, and then I'm still hungry Versus if
<v Speaker 1>I'm eating real foods, I get satisfied. And again, I'm
<v Speaker 1>going to talk about all this in that Eat Like
<v Speaker 1>a grown Up the grown Up Year fifty two weeks.
<v Speaker 1>We're going to experiment with all sorts of things, and
<v Speaker 1>you're going to figure this out for yourself. But like,
<v Speaker 1>for example, you had what was it yogurt and then
<v Speaker 1>you went to pilates and felt queasy. I would not
<v Speaker 1>feel good if I ate right before pilates. I don't
<v Speaker 1>care what it was, right, but definitely not like yogurt.
<v Speaker 1>I would probably get that would not fuel me. I
<v Speaker 1>would probably get like blood sugar weirdness. If all I
<v Speaker 1>had was yogurt and then I went and tried to
<v Speaker 1>work out, that feel terrible. So I want you to
<v Speaker 1>put away your kito mojo. Put that away.
<v Speaker 2>I was going to say the same thing, put that away,
<v Speaker 2>throw it away.
<v Speaker 1>Ye don't throw it away. I mean, I'm not saying
<v Speaker 1>throw it away, put it away. We are not trying
<v Speaker 1>to get a certain key tone level. Here's how you
<v Speaker 1>know that your body is not flipping the switch. You
<v Speaker 1>just can tell by all the things that you said
<v Speaker 1>about how you're feeling. You could tell when you were
<v Speaker 1>flipping the switch before you would have a momentary feeling
<v Speaker 1>of cold and your body would flip the switch. That
<v Speaker 1>was your body's signal. You're not doing that anymore, right.
<v Speaker 1>That's why you're in a plateau. You have extended your
<v Speaker 1>eating window. You're eating more, and so I want you
<v Speaker 1>to stop trying to focus on labeling the food as
<v Speaker 1>carbs or fat or protein and think about it as
<v Speaker 1>a satisfying combination of foods. What is going to be
<v Speaker 1>a satisfying combination of foods that will make you feel satisfied,
<v Speaker 1>and then you will know that you can stop eating,
<v Speaker 1>like for example.
<v Speaker 2>And Jen, and I can't tell you what that combination
<v Speaker 2>of foods is going to be, right because for instance,
<v Speaker 2>Gen feels great when she's whole food plant based.
<v Speaker 1>Now, actually, you know, I do feel great, but I
<v Speaker 1>feel restricted.
<v Speaker 2>Oh well, okay, physically, yeah, may feel good and satisfied, right,
<v Speaker 2>I do, Okay, When I eat whole food plant based,
<v Speaker 2>I am rabinous. I cannot get full. When I eat keto,
<v Speaker 2>I cannot get full. I am deep in my pit
<v Speaker 2>of my stomach hungry. I'm physically full, my stomach is full,
<v Speaker 2>but I'm hungry and I want something to eat because
<v Speaker 2>I don't feel satisfied. So you're gonna have to figure
<v Speaker 2>out like what foods after you eat, after you eat
<v Speaker 2>a meal, what food, what food combination? Whether you know
<v Speaker 2>I would suggest adding some more fiber to your diet. Yes,
<v Speaker 2>if fiber fiber, fiber really promotes to tidy and high
<v Speaker 2>fiber foods are really nutrient dense foods when you're eating
<v Speaker 2>real high fiber foods, so high fiber fruits and veggies,
<v Speaker 2>high fiber grains. Look at your ancient grains. Those are
<v Speaker 2>great high fiber foods and they have protein in them.
<v Speaker 2>You know, you could be a person who doesn't digest
<v Speaker 2>like hide protein meats and stuff. Well, some people don't
<v Speaker 2>digest meat well, so start trying to see where you
<v Speaker 2>can get some protein from some plant or grain sources.
<v Speaker 2>But like what you're doing is not working, So now
<v Speaker 2>it's time to just like throw that out and start
<v Speaker 2>from cratch.
<v Speaker 1>I think I would toss all of the conceptions that
<v Speaker 1>you have about carbs bad, protein good. And it's just
<v Speaker 1>really interesting when we really dig into what the research says,
<v Speaker 1>we really do better when we have some sort of
<v Speaker 1>a combination of a well balanced meal. That doesn't mean that,
<v Speaker 1>you know, Brashiri doesn't need more protein than I do
<v Speaker 1>feel satisfied. She does. I can feel satisfied on less protein,
<v Speaker 1>but I still need to have some protein to feel satisfied.
<v Speaker 1>But I also I don't feel satisfied without starchy carbs.
<v Speaker 1>Potatoes very important to me. You know you said you
<v Speaker 1>miss oatmeal, but it's not great fit if you go
<v Speaker 1>buy your blood sugar numbers. But what I would not
<v Speaker 1>do is just have like oatmeal by itself with sugar
<v Speaker 1>and sugar oatmeal. That would not be good for me.
<v Speaker 1>And also, you know we talked about cottage cheese and fruit.
<v Speaker 1>That's like a dessert for me. I have that later.
<v Speaker 1>I wouldn't open with that like I have learned what
<v Speaker 1>makes me feel satisfied. You said you ate fried eggs
<v Speaker 1>and you felt sick. I wouldn't feel good if I
<v Speaker 1>ate eggs by themselves. I need something starchy carbd to
<v Speaker 1>go with my eggs, like some high quality toast with
<v Speaker 1>my eggs. It makes a difference. I need my food
<v Speaker 1>to feel really satisfying. So I don't want you to
<v Speaker 1>even think about adf. Also, now, another part of that
<v Speaker 1>diet rain that I read in there, when you said
<v Speaker 1>you could do some damage in a full up day,
<v Speaker 1>I mean we're supposed to slightly eat on an overeat
<v Speaker 1>on an upday. So anybody who's scared a slightly overeating
<v Speaker 1>should not be trying ADF yet until you're ready to
<v Speaker 1>embrace the update, because you're supposed to slightly overeat because
<v Speaker 1>that's what bevies sherm autabolic rate. But if you're eating
<v Speaker 1>a lot of ultra process snacky foods, like if you
<v Speaker 1>had peda and red pepper, hummus and ice cream and
<v Speaker 1>snacky foods, and you're never letting yourself feel satisfied, then
<v Speaker 1>you can overeat on an update even more than you're
<v Speaker 1>supposed to be doing. Right, we're supposed to slightly overeat.
<v Speaker 1>So I want you to focus on real food, real food,
<v Speaker 1>and I think you need to tighten up that window.
<v Speaker 2>I think like you should just go like you said,
<v Speaker 2>go back to basics, have a four hour window real food.
<v Speaker 2>Eat food that is physically and emotionally satisfying. Don't eat
<v Speaker 2>food because somebody said this is what you should eat
<v Speaker 2>to lose weight, exactly right, because they don't know your body.
<v Speaker 2>So eat food that feels good to you, that tastes
<v Speaker 2>good to you, that leaves you feeling like really good
<v Speaker 2>and satisfied emotionally physically, you don't feel the need to
<v Speaker 2>binge pass satiety and try that. And if you love oatmeal,
<v Speaker 2>but you know it's not great for your you know,
<v Speaker 2>blood sugar. I like, I'm the same way I use it.
<v Speaker 2>When I want dessert, I have oatmeal because after I've
<v Speaker 2>had a meal, my body handles oatmeal just fine. Right
<v Speaker 2>to open my window with oatmeal, my body does not
<v Speaker 2>handle that well.
<v Speaker 1>And also people are confused about what it means for
<v Speaker 1>your blood sugar to not do the right thing right.
<v Speaker 1>There's a book I'm not gonna mention it, and a
<v Speaker 1>whole train of thought that any blood sugar RAS is
<v Speaker 1>like bad for you, and you're supposed to eat so
<v Speaker 1>that you have zero blood sugar RAS and it's supposed
<v Speaker 1>to stay flat. That's not true. Healthy blood sugar responds
<v Speaker 1>after eat. Eating is normal, We're going to go up.
<v Speaker 1>You might even go up to one forty. You might
<v Speaker 1>go up. You know, if you've been fasting, it's going
<v Speaker 1>to go up more than someone who hasn't been fasting.
<v Speaker 1>That's just normal because we've been artificially low. When we're fasting,
<v Speaker 1>our blood sugar gets artificially low and stays steady because
<v Speaker 1>we're running on store fuel, and so ours is going
<v Speaker 1>to go up more from that baseline versus someone who's
<v Speaker 1>going like if I'm starting at seventy two because I've
<v Speaker 1>been fasting, Obviously, my blood sugar's going to go up
<v Speaker 1>more than somebody who started at ninety nine. And that
<v Speaker 1>doesn't mean it's bad.
<v Speaker 2>Here's the other thing too, Like I was just wearing
<v Speaker 2>a CGM for a month and I learned a lot
<v Speaker 2>about myself, mainly that I'm not having the react of
<v Speaker 2>hypodiesmia I was having several years ago, except for a
<v Speaker 2>few occasions. And one day I got very alarmed. And
<v Speaker 2>you would not even think that this would spike my
<v Speaker 2>blood sugar to two twelve. Oh my Lord Sherry. Yes,
<v Speaker 2>I had Kay Siberia tacos. Oh okay, three little k
<v Speaker 2>Superia tacos, three corn tortillas, shredded beef and cheese. They're
<v Speaker 2>all melty, They're delicious, They're goey. You dip them in
<v Speaker 2>a nauseuw yummy. Right within thirty minutes, my blood sugar
<v Speaker 2>was two twelve. I felt I felt goofy. My husband
<v Speaker 2>asked me if I was drinking wow, and I'm like,
<v Speaker 2>what snow? And I looked at my blood sugar and
<v Speaker 2>it was two twelve and I was like, oh my gosh.
<v Speaker 2>And I felt like spicy, weird for about thirty minutes,
<v Speaker 2>and I thought I was going to crash after that,
<v Speaker 2>so I was kind of just watching to see what happened.
<v Speaker 2>I did not crash. It spiked up, came right back
<v Speaker 2>down to my baseline, and it stayed there and it
<v Speaker 2>did not stay up for very long. Within about thirty
<v Speaker 2>minutes it was right back down into a normal range again.
<v Speaker 2>But then I ate, what would you would think is
<v Speaker 2>a healthy meal brown rice, roasted green beans, and salmon.
<v Speaker 2>My blood sugar went up to like one eighty five
<v Speaker 2>and stayed there for over two hours. Wow, where it
<v Speaker 2>finally came down. I felt much better after it went
<v Speaker 2>to two twelve and came right back down. Then when
<v Speaker 2>it stayed steady at one eighty for hours, But then
<v Speaker 2>after it was steady at one eighty for two hours,
<v Speaker 2>it dropped into the sixties.
<v Speaker 1>Oh my gosh.
<v Speaker 2>So it's like my body was pushing, pushing, pushing insulin
<v Speaker 2>out to try to get my blood sugar back down,
<v Speaker 2>and then it finally just crashed. So what you think
<v Speaker 2>might be a healthy meal may not work for your body.
<v Speaker 2>So I would really go by, how do you feel
<v Speaker 2>you're gonna know if your blood sugar's getting really high.
<v Speaker 2>You're gonna know if your blood sugar is getting not
<v Speaker 2>gonna feel good, You're gonna feel it. You're gonna feel
<v Speaker 2>a difference. But yeah, definitely it's time to do some
<v Speaker 2>exploring and figure out what foods make you feel good
<v Speaker 2>and out of these ideas of I have to eat
<v Speaker 2>high protein and I can't eat carbs or whatever.
<v Speaker 1>And the thing that really transformed my thinking was in
<v Speaker 1>twenty seventeen. Again when it was when I was writing
<v Speaker 1>my book He's Without Fear, and I stumbled upon the
<v Speaker 1>work of doctor Aaron Segal. And this is the first
<v Speaker 1>time I'd heard anyone talking about it was twenty seventeen.
<v Speaker 1>This group was researching out of Israel, and it was
<v Speaker 1>the idea of personalized glycemic response. They were testing people's
<v Speaker 1>blood sugar and found that everyone had an individual response.
<v Speaker 1>One person would have a huge spike too, let's just
<v Speaker 1>say brown rice, because sure he had problems from the
<v Speaker 1>brown rice, where someone else would have very steady results
<v Speaker 1>from the brown rice, no huge spike. And they found
<v Speaker 1>that it was not universal. And so that's why when
<v Speaker 1>you know, when they came up with the glycemic index,
<v Speaker 1>when I learned how they came up with the glycemic index.
<v Speaker 1>It blew my mind. They like took ten people figured
<v Speaker 1>out how they responded to brown rice, and then they
<v Speaker 1>found the average. Right, So like one person might have
<v Speaker 1>had a crazy high response, one person had none. But
<v Speaker 1>they're like, Okay, here's the average. That's the number, that's
<v Speaker 1>the glycemic index. But it really didn't apply to like anybody.
<v Speaker 1>It was just the average. So trust how you feel.
<v Speaker 1>You may be someone whose body doesn't handle brown rice
<v Speaker 1>well like sherry, or maybe your body handles brown rice
<v Speaker 1>beautifully like me. I feel great.
<v Speaker 2>Hood I told you rice doesn't work for me.
<v Speaker 1>You've told me a million times.
<v Speaker 2>I mean back at your house in twenty nineteen. I
<v Speaker 2>told you rice doesn't work for me, and I have
<v Speaker 2>known it forever. But when you see it on a graph,
<v Speaker 2>you're like, uh huh, this is why rice doesn't work
<v Speaker 2>for me.
<v Speaker 1>Right, But that doesn't mean everyone has that same response
<v Speaker 1>to rice. And they proved that. We've proven it with
<v Speaker 1>you know, looking at people's personal GLEISSMRIC response. It's not
<v Speaker 1>all the same. And that's what's so fascinating. That's why
<v Speaker 1>I want you to throw out the conceptions like if
<v Speaker 1>I wrote a diet book about what works well for
<v Speaker 1>me the food wise, and it's like, here's the Jim
<v Speaker 1>Stevens diet. Eat these foods that would work really well
<v Speaker 1>for Jim Stevens, but not for probably a lot of
<v Speaker 1>people who have different responses to foods. That's why I
<v Speaker 1>love Zoe because it helps you figure out your own
<v Speaker 1>response to different things. And you know, wearing a CGM
<v Speaker 1>can be really useful as long as you know, like, yeah,
<v Speaker 1>going up to two twelve is not ideal. No, that's
<v Speaker 1>not good. You don't want that to happen every time
<v Speaker 1>you eat.
<v Speaker 2>I mean, it definitely made me think like, oh my gosh,
<v Speaker 2>I'm not gonna now. I opened my window with that.
<v Speaker 2>So maybe had I opened my window with a salad
<v Speaker 2>and kind of you know, got things going with a
<v Speaker 2>like an intro, like a open a window opener first,
<v Speaker 2>I probably would have had better control right later in
<v Speaker 2>my window.
<v Speaker 1>Yep, because I definitely have noticed that the order of
<v Speaker 1>the way that we eat things does make a difference.
<v Speaker 1>And so as an example, you wore this for the
<v Speaker 1>cgym for a while. What was an example of a
<v Speaker 1>meal that gave you a wonderful looking blood sugar response.
<v Speaker 2>Oh chili. My body loves chili like.
<v Speaker 1>It's got beans in it.
<v Speaker 2>Oh my gosh. Like it barely went up maybe fifteen
<v Speaker 2>points and then and it stayed up for a little bit,
<v Speaker 2>and then it just gradually came back down and it
<v Speaker 2>was just lean ground beef, tomatoes, beans, little cheese on top.
<v Speaker 1>Did you have any star other than the beans?
<v Speaker 2>They probably knowing me, I always throw in a few,
<v Speaker 2>like organic tostito chips, the blue corn ones. I like
<v Speaker 2>a little crunch in my chili. When I say a few,
<v Speaker 2>I mean like maybe four or five. But yeah, I
<v Speaker 2>mean that was it. I had a big bowl of that,
<v Speaker 2>and I think I sent Jenna a picture and I
<v Speaker 2>was like, my body loves chili like my body loves
<v Speaker 2>taco salad, you know, a steak and a potato and asparagus.
<v Speaker 2>My body loves that.
<v Speaker 1>You know that chili with the beans has a lot
<v Speaker 1>more fiber than those that corn tortilla taco that you
<v Speaker 1>would have.
<v Speaker 2>I mean, you would think I took what I learned.
<v Speaker 2>Really for me was it's that pairing too high a
<v Speaker 2>fats elevates my blood sugar. Well we think fat. It's like, oh,
<v Speaker 2>it's fine. It's great.
<v Speaker 1>Well, when I talked to Cyrus, you know he knows
<v Speaker 1>because his second PhD, Cyrus of Mastering Diabetes has two PhDs.
<v Speaker 1>But first of all, he's like a rocket scientist. Literally.
<v Speaker 1>The second PhD was in insulin resistance because he had
<v Speaker 1>type one diabetes and wanted to understand insulin in the body.
<v Speaker 1>We know that a lot of fat keeps your body
<v Speaker 1>from clearing the blood sugar out and putting it away.
<v Speaker 1>If you just think about this is over simplification, but
<v Speaker 1>think about the fat gunking it all up, right, gunking
<v Speaker 1>up the transport. The sugar needs to leave, your blood
<v Speaker 1>needs to go into storage, but there's so much fat
<v Speaker 1>gunking it up. We've all had like a time when
<v Speaker 1>we deep fried something on our stove and it gunked
<v Speaker 1>up the whole kitchen with the gunky. You know, think
<v Speaker 1>about how sticky that is. Imagine that in your body
<v Speaker 1>and you can see that fat like keeps the sugar
<v Speaker 1>trapped in your blood. I found that to be true
<v Speaker 1>when I was doing whole food, plant based low fat,
<v Speaker 1>My blood sugar was beautiful. That mean I want to
<v Speaker 1>eat that way? Do not? Anyway? So now I have
<v Speaker 1>time for our segment called What's Your Why. Most of
<v Speaker 1>us begin intermittent fasting with weight loss in mind. That
<v Speaker 1>is a great reason to begin, but I genuinely believe
<v Speaker 1>that when your why is deeper than weight loss alone,
<v Speaker 1>you're more likely to find long term success and view
<v Speaker 1>intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a why from Bonnie in
<v Speaker 2>Central Illinois. Bonnie wrote, I want to get off my
<v Speaker 2>blood pressure and clexterra mets. I'm also helping to raise
<v Speaker 2>my granddaughter, and I want to be healthy and strong
<v Speaker 2>and stick around long enough to see her graduate college
<v Speaker 2>and launch successfully into adulthood. I also want to be
<v Speaker 2>able to play with all my grandkids, feel confident in
<v Speaker 2>my body, and enjoy wearing smaller clothes. Again. I love that,
<v Speaker 2>all right, So we have a question from Elizabeth in Virginia.
<v Speaker 2>Hello ladies. First of all, thank you for being the
<v Speaker 2>voice of reason in these confusing times. I feel like
<v Speaker 2>every time I open Instagram or YouTube, some implant her
<v Speaker 2>as yelling at me about stopping intermittent fasting and increasing
<v Speaker 2>my protein. I will admit I felt victim to this
<v Speaker 2>and tried it for a few days. Not surprisingly, I
<v Speaker 2>did not feel that well opening my eating window earlier
<v Speaker 2>and eating more protein. Then I heard your episode specifically
<v Speaker 2>addressing protein needs. I think maybe it was episode ninety five,
<v Speaker 2>and I was so happy to hear reasonable advice and guidelines.
<v Speaker 2>Thank you for busting the popular protein myths. Y'all reminded
<v Speaker 2>me it's okay to listen to your body and do
<v Speaker 2>what feels right. I actually listened to that episode twice
<v Speaker 2>because it is chocked full of great information. But I
<v Speaker 2>am left with a question I would like to ask.
<v Speaker 2>I like to do fasted workouts and I always feel fine. Recently,
<v Speaker 2>my schedule changed. I am now able to work out
<v Speaker 2>in the morning. Do I need to eat within a
<v Speaker 2>certain amount of time after working out or is this
<v Speaker 2>just another myth? For reference, I am a fifty one
<v Speaker 2>year old female and at a happy wait. I've been
<v Speaker 2>fasting for about five years, and I used to do
<v Speaker 2>my workouts late afternoon, just before opening my eating window.
<v Speaker 2>My workouts are not super hard, charging or lengthy. I
<v Speaker 2>just work out at home with ten to fifteen pound
<v Speaker 2>dumbbells and do some strengths training for about twenty to
<v Speaker 2>thirty minutes. My friends tell me I actually be eating
<v Speaker 2>within one to two hours after working out. I'd love
<v Speaker 2>to know your thoughts on this. Thank you again so
<v Speaker 2>much for this honest, genuine podcast that isn't trying to
<v Speaker 2>sell me something.
<v Speaker 1>Well, I have some really good news, Elizabeth, and that
<v Speaker 1>is that you do not have to eat within a
<v Speaker 1>certain amount of time. And I am not making this up.
<v Speaker 1>I really have done a lot of research on this
<v Speaker 1>and listen to a lot of voices and I'm not
<v Speaker 1>talking about the influencer voices right, and again, Sherry and
<v Speaker 1>I are influencers. What do you think about that? But
<v Speaker 1>I am not getting my advice from other influencers. I'm
<v Speaker 1>going to the scientist. What does Kevin Hall say about it?
<v Speaker 1>What does doctor Christopher Gardner who's at Stanford say about it?
<v Speaker 1>He was on the Zoe podcast maybe last year. Then
<v Speaker 1>this year on the Zoe podcast they had another scientific
<v Speaker 1>researcher on the podcast. And this is a guy who
<v Speaker 1>is like literally the most famous protein researcher in the world.
<v Speaker 1>I can't remember his name, but he's the one that
<v Speaker 1>has done the most research on protein. And everyone who
<v Speaker 1>understands it from that deep of a level all says, no,
<v Speaker 1>you do not need to eat right after working out.
<v Speaker 1>When we eat, our body breaks down the protein, right
<v Speaker 1>and then it divides it up into the little amino acids,
<v Speaker 1>all the little pieces, and then that circulates around and
<v Speaker 1>our body rebuilds with it. But it's the whole twenty
<v Speaker 1>four hour period that matters. So don't take my word
<v Speaker 1>for it, don't take Sherry's word for it, don't take
<v Speaker 1>any other influencer's word for it. The researchers who research this,
<v Speaker 1>that are the world's biggest experts on protein all say
<v Speaker 1>the same stuff.
<v Speaker 2>Something I have read that was explaining this based off
<v Speaker 2>of research that was done was basically, like your body
<v Speaker 2>is it Like, oh, I just worked out, I need
<v Speaker 2>to take this she just fed me and send it
<v Speaker 2>to my muscle's stats. Like it doesn't work like that,
<v Speaker 2>Like your body breaks down the protein and your body's
<v Speaker 2>gonna do what it does with it. And there's not
<v Speaker 2>like a specific time frame that that has to happen
<v Speaker 2>in or that it does happen in. And really most
<v Speaker 2>of your muscle repair happens like while you're sleeping, like
<v Speaker 2>overnight and stuff. So as long as you're eating within
<v Speaker 2>like you said, twenty four hours of a workout, then
<v Speaker 2>you're giving your body the protein it needs to rebuild
<v Speaker 2>and support muscle growth.
<v Speaker 1>Yeah. I also think that influencer culture is like a
<v Speaker 1>big game of telephone. Remember that that game telephone where
<v Speaker 1>you pass the word around in a circle. But it's
<v Speaker 1>like the same information is getting the more times we
<v Speaker 1>say it, the more people just believe it's true. A
<v Speaker 1>lot of people are now saying it's well, I've I
<v Speaker 1>heard fourteen people say it, it's got to be true.
<v Speaker 1>But that doesn't mean it's true just because a lot
<v Speaker 1>of people are suddenly saying it. Like one thing in
<v Speaker 1>that book Food Intelligence that I actually heard people debunk
<v Speaker 1>this before. You know, the whole idea that thirty five
<v Speaker 1>hundred calories equals a pound of fat, And I've heard
<v Speaker 1>people like try to get to the root of the
<v Speaker 1>science of that. No, it's someone just made that up.
<v Speaker 1>Like somebody made that up, and we know that the
<v Speaker 1>calorie math doesn't work like that in our bodies. We
<v Speaker 1>know that it would be nice.
<v Speaker 2>I think it has a lot to do too with
<v Speaker 2>the individual's own like metabolism and thermogenic burn. And like probably.
<v Speaker 1>Ninety percent of people in the world think it's true. Yeah,
<v Speaker 1>if you said how many calories do you have to
<v Speaker 1>cut to lose a pound? People say thirty five hundred,
<v Speaker 1>Like it's like gospel. There's that influencer game of telephone,
<v Speaker 1>and I mean that one goes back to like I've
<v Speaker 1>heard that my whole life. You probably have to Sherry.
<v Speaker 1>Anyone who kind of calories has heard that and you
<v Speaker 1>got to drink eight ounce glasses of water a day.
<v Speaker 1>That's also someone made that up. And so I just
<v Speaker 1>I think we need to really look at who we're
<v Speaker 1>listening to. And again, I'm not making this stuff up either.
<v Speaker 1>I'm looking for people that I trust, that have done
<v Speaker 1>the research, that understand it. What are they saying about it?
<v Speaker 1>You know, if someone is like on YouTube and they're
<v Speaker 1>telling you you need to eat two hundred grams of
<v Speaker 1>protein today, If I eat two hundred grams of protein today,
<v Speaker 1>I would gain so much weight and I would feel terrible,
<v Speaker 1>not be good.
<v Speaker 2>Well, here is the great thing about twenty twenty five.
<v Speaker 2>Anything that you hear, you can go research and you
<v Speaker 2>can find facts that either support what they're saying. I
<v Speaker 2>mean and be like, Okay, what they said, there's facts
<v Speaker 2>to support this, or you can find facts that does
<v Speaker 2>like you may not be able to find facts to
<v Speaker 2>support that, or in some cases you can find facts
<v Speaker 2>to go either way. Because it's ambiguous. These are designed
<v Speaker 2>differently and they get different outcomes. Yeah, and so that's
<v Speaker 2>where I just really I think it comes into tuning
<v Speaker 2>into your body and you know what's working for you
<v Speaker 2>and how you feel and that sort of thing. But
<v Speaker 2>I guarantee you, if you're worried about muscle mass and
<v Speaker 2>maintaining or adding muscle mass, the amount of weights that
<v Speaker 2>you're using matters more than when you eat your protein.
<v Speaker 1>Yeah, that is one hundred percent true. So before we
<v Speaker 1>get to our week of the week, I want to
<v Speaker 1>take a minute to tell you my books. And we're
<v Speaker 1>almost out of time, so I'm going to do it quick.
<v Speaker 1>You know, I've got a wide variety of resources available,
<v Speaker 1>but for anyone just starting out, you want to start
<v Speaker 1>with Delayed on Deny. I think it's the best quick
<v Speaker 1>introduction to intermittent fasting out there as we start approaching
<v Speaker 1>the holidays. If you have someone in your life who
<v Speaker 1>you know is interested in intermittent fasting, that's the book
<v Speaker 1>to recommend to them or get for them. Delayed on
<v Speaker 1>Deny the second edition and you know, obviously we have
<v Speaker 1>other resources. We have Fast Feast Repeat for the Deep
<v Speaker 1>Dive twenty eight day fast start day by day if
<v Speaker 1>you need some help during your first twenty eight days,
<v Speaker 1>but definitely start with Delayed on Deny. It's the original,
<v Speaker 1>but it's been revised and it's the one that I
<v Speaker 1>would recommend. All right, now, it's time for our tweek
<v Speaker 1>of the week. This is from Janelle from Lower sackvill Nova, Scotia.
<v Speaker 1>She said, I know one of the hardest things for
<v Speaker 1>many people when starting fasting is the clean fast and
<v Speaker 1>black coffee. I definitely googled Intermitten fasting coffee recipes in
<v Speaker 1>my early days before I came across Gin and the
<v Speaker 1>Clean Fast. I started with a really long eating window,
<v Speaker 1>ten hours, than eight hours, then six hours. Once I
<v Speaker 1>read about the clean fast and black coffee, I was
<v Speaker 1>determined I could do it. However, I really enjoyed my
<v Speaker 1>coffee with cream and honey, and I didn't want to
<v Speaker 1>give that up. Ever since we've been together, my husband
<v Speaker 1>and I also had sort of a ritual of having
<v Speaker 1>coffee together when we get home from work every day.
<v Speaker 1>Since at the beginning of my fasting journey, my window
<v Speaker 1>opened relatively early. Around ten, I had a coffee with
<v Speaker 1>all the fixings in my window every day. Even as
<v Speaker 1>my eating windows shortened, I still had that special coffee daily. Eventually,
<v Speaker 1>I found that having a coffee later in the day
<v Speaker 1>started to affect my sleep, so I still had that coffee,
<v Speaker 1>but I had decaff instead. It was like my little
<v Speaker 1>daily treat. I just passed my two year fastiversary about
<v Speaker 1>a month ago, and I did this daily up until
<v Speaker 1>only a few months back. I still sometimes have a
<v Speaker 1>coffee when I get home, but it's not always necessary
<v Speaker 1>and I don't feel any sadness about not having it.
<v Speaker 1>Allowing myself to have that in my window made the
<v Speaker 1>morning black coffee so much easier to get used to now,
<v Speaker 1>it's a no brainer. My cousin has been toying with
<v Speaker 1>the idea of starting fasting again, and she struggles with
<v Speaker 1>the black coffee. I gave her this tip as something
<v Speaker 1>to try so she doesn't have to feel like she's
<v Speaker 1>missing out. I figure it helped me to get past
<v Speaker 1>the black coffee thing, so maybe it will help her,
<v Speaker 1>and sharing it here might help others. It's so simple,
<v Speaker 1>and I'm sure I'm not the only one who does this,
<v Speaker 1>but I thought i'd share my tweak. I love you
<v Speaker 1>both so much and I'm great you two or doing
<v Speaker 1>what you do. Fast on.
<v Speaker 2>Well, thank you, Janelle. All right, well, we're going to
<v Speaker 2>leave you with an inspirational quote from Ruth. The quote
<v Speaker 2>is how to bring a little peace to your mind.
<v Speaker 2>Reflect more on what you learned than what you regret.
<v Speaker 2>Focus on what you can control and what actions you
<v Speaker 2>can take right now. Remind yourself often that you're strong
<v Speaker 2>and capable and no matter what happens, you can make
<v Speaker 2>the best of it.
<v Speaker 1>I love that. Thanks so much for listening today. We
<v Speaker 1>would love to have you join us in the Delayed
<v Speaker 1>On Tonight community, where you can interact with both me
<v Speaker 1>and Sherry, plus the most supportive bunch of intermittent fasters
<v Speaker 1>you'll find anywhere. Go to Jenstevens dot com slash community
<v Speaker 1>to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the show,
<v Speaker 2>and we really appreciate it.
<v Speaker 1>We are a community drive podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till it's
<v Speaker 1>easy moments, or anything else you want us to share
<v Speaker 1>on the podcast. Go to Fast Feast Repeat dot com
<v Speaker 1>slash submit and then listen each week to see if
<v Speaker 1>we share your submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening.