Episode 128: Fasting When Sick, The Importance of the Fast Start, Eat Like a Grown-Up in the Fast Feast Repeat App, 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 2>How are you doing today, Sherry, I'm fantastic. How are you?
<v Speaker 2>I am wonderful. I'm so glad. It's the Christmas season.
<v Speaker 1>I mean, I know this is coming out in December,
<v Speaker 1>so it's obviously the Christmas season for everyone.
<v Speaker 2>But I am an early decorator. As you know. I
<v Speaker 2>know that. Yeah. Well, for anybody who's listening to this
<v Speaker 2>who used to listen to the Life Lessons podcast, I
<v Speaker 2>used to be a little ball humbug about the holidays,
<v Speaker 2>and I worked through that, yay. And now we've already
<v Speaker 2>decorated for Christmas. It's exciting.
<v Speaker 1>I started this morning, which is late for me because
<v Speaker 1>I was in San Francisco and so I waited. But
<v Speaker 1>I started today and I'm drinking out of my Christmas mog.
<v Speaker 1>It's still November. We haven't had Thanksgiving.
<v Speaker 2>It. Sorry, can't help it. Yeah, well, you know it
<v Speaker 2>really when we talked about it on the podcast and
<v Speaker 2>then we did a whole episode on Christmas traditions and stuff,
<v Speaker 2>and that helped me so much. But what I realized was,
<v Speaker 2>and I'm sharing this in case you might be like me,
<v Speaker 2>my life changed substantially in like twenty thirteen twenty fourteen,
<v Speaker 2>and I got out of a really bad relationship with
<v Speaker 2>my ex husband, and in doing so, I had to
<v Speaker 2>walk away from a lot of family and friends because
<v Speaker 2>of just the bad situation my ex had created. And
<v Speaker 2>I moved to Alabama. I started a new life, and
<v Speaker 2>my kids were not here and my family was not here,
<v Speaker 2>and so the holidays made me sad because I didn't
<v Speaker 2>have the same holiday traditions and stuff. And my husband said, well,
<v Speaker 2>then we need to make our own holiday traditions, and
<v Speaker 2>so we really started to work on that, and that
<v Speaker 2>made all the difference for me. Is like realizing like, Okay,
<v Speaker 2>I can grieve the way I used to celebrate holidays,
<v Speaker 2>but I can embrace from here moving forward and create
<v Speaker 2>a new way and find new joy in the holidays.
<v Speaker 2>And I did it, and you can do it if
<v Speaker 2>you're feeling that way too. I think it's natural our
<v Speaker 2>lives change and we lose people, and so if what
<v Speaker 2>you're doing is not working for you, find something new
<v Speaker 2>to do. I love that make a new tradition. Yes,
<v Speaker 2>And I've also learned recently that my husband loves to
<v Speaker 2>decorate for holidays. He this is so weird, Like we
<v Speaker 2>had this conversation about this too, because he is not
<v Speaker 2>a yard person. He's not a person that's go work
<v Speaker 2>in the yard. He's allergic to grass and he is
<v Speaker 2>allergic to the sun and heat. So we're never going
<v Speaker 2>to win like the most manicured lawn of the Neighborhood award. However,
<v Speaker 2>He loves to decorate, and he loves lights, and so
<v Speaker 2>anything he can do to like light up the house
<v Speaker 2>and decorate for holidays, he loves it. He gets joy
<v Speaker 2>and going out every night and making sure the lights
<v Speaker 2>are on and there's these fabulous new solar life that
<v Speaker 2>you can put up that you don't even have to
<v Speaker 2>plug in, and so he's giddy. He's like a kid.
<v Speaker 2>So yeah, now I know one of his strengths is
<v Speaker 2>decorating for holidays and I don't have to do it.
<v Speaker 1>And did it not used to be one of his strengths,
<v Speaker 1>but he's like newly developed it or was it always there?
<v Speaker 2>I don't know, Like I could never get anybody interested
<v Speaker 2>in like decorating Christmas trees and the house are decorating
<v Speaker 2>inside the house for the holidays, and it always felt
<v Speaker 2>to me. And then I was like, why do I
<v Speaker 2>have to do all the packing and unpacking and whatever?
<v Speaker 2>And I was kind of resentful of it, and that
<v Speaker 2>kind of took the joy away. But then I don't know.
<v Speaker 2>He last year we decorated outside. We just got some
<v Speaker 2>little inflatables and put out and then we've just added
<v Speaker 2>to that and he I don't know, I don't know
<v Speaker 2>if this is something he's just discovered about himself, but
<v Speaker 2>he's enjoying it. We decorated for Halloween. I think we're
<v Speaker 2>the only people in the neighborhood. He built a whole
<v Speaker 2>graveyard in our front yard and we did Halloween blow
<v Speaker 2>ups and stuff. That's fun. So never too late to
<v Speaker 2>have fun. Now we're having fun with it. Love that
<v Speaker 2>our house is the first one you see when you
<v Speaker 2>came in the neighborhood, and so the neighbors will post
<v Speaker 2>like in our little group. I don't know who lives
<v Speaker 2>at the first house, but I love your decorations or
<v Speaker 2>good My grandkid loves your decorations. He likes to walk
<v Speaker 2>by at night, so he gets He gets so excited
<v Speaker 2>when he gets props for his outdoor decorating. Anyway, all right,
<v Speaker 2>let's celebrate Kathy from Colorado, she said, I wanted to
<v Speaker 2>share a slightly different story about intermittent fasting. My twenty
<v Speaker 2>three year old is an intermint faster. She is a slender,
<v Speaker 2>athletic young lady who is very competitive in jiu jitsu.
<v Speaker 2>She travels across the country competing in high level tournaments.
<v Speaker 2>She has to weigh in for these tournaments, and this
<v Speaker 2>used to be a source of great stress for her.
<v Speaker 2>Before she learned about if we kind of learned together.
<v Speaker 2>She was so stressed out trying to cut weight. It
<v Speaker 2>was intense, emotional and exhausted. Now that she leaves leads
<v Speaker 2>and I have lifestyle, she maintains her weight effortlessly. At
<v Speaker 2>her age and fitness level. She can maintain an approximate
<v Speaker 2>sixteen to eight fasting protocol and she never needs to
<v Speaker 2>cut weight before tournaments anymore. She trains in the morning
<v Speaker 2>in the fasted state without a problem at all. Her
<v Speaker 2>body knows how to access stored fuel even when doing
<v Speaker 2>intense training. She breaks her fast in the early afternoon
<v Speaker 2>and then usually stops eating around nine pm. Again, this
<v Speaker 2>is effortless for her, and I am so happy for her.
<v Speaker 2>Life is good when you don't have food stress. I
<v Speaker 2>just thought you would like to hear this perspective from
<v Speaker 2>a young athlete. Thank you both for all you do.
<v Speaker 2>My whole family believes in the power of IF. I
<v Speaker 2>do love that. That is wonderful. Kathy.
<v Speaker 1>And yes, you know I had a wrestler wrestling exactly.
<v Speaker 1>I had a male wrestler on intermittent fasting stories last
<v Speaker 1>year while back, I remember exactly, but he talked about
<v Speaker 1>this about how hard it was to cut weight and
<v Speaker 1>all the crazy things they would do to cut weight
<v Speaker 1>and instead and aremitten fasting you just there you go,
<v Speaker 1>You're maintaining in your healthy range and not having to
<v Speaker 1>have all that cutting weight stress.
<v Speaker 2>Yeah. Well, my husband was a wrestler and he talks
<v Speaker 2>about how they would like wear trash bags and try
<v Speaker 2>to sweat out weight, take dieuretics, and I mean, just
<v Speaker 2>like the crazy things you would do to try to
<v Speaker 2>get stay in the lower weight class. Not healthy things, no, no,
<v Speaker 2>not at all. So yeah, I think if is fantastic.
<v Speaker 2>I love that she's way better choice. Yes.
<v Speaker 1>So now we have a question from a listener. This
<v Speaker 1>question is from Katie in London. Dear Jen and Sherry.
<v Speaker 1>I've been fasting since June, mainly eighteen six. I'm forty four,
<v Speaker 1>a healthy weight and fasting for health rather than weight loss.
<v Speaker 1>It's been going wonderfully overall, but I was recently knocked
<v Speaker 1>off by a nasty cold from my three year old son.
<v Speaker 1>Part of me thought, surely fasting should boost my immune system.
<v Speaker 1>I shouldn't be getting sick anymore. In the thick of it,
<v Speaker 1>I felt sorry for myself and I opened my window
<v Speaker 1>early to snack on fruit or drink juice. So my
<v Speaker 1>question is what's the best protocol when illness strikes? And
<v Speaker 1>is there any truth to the old saying feed a
<v Speaker 1>cold star of a fever. Thank you for the podcast,
<v Speaker 1>It's been such a support on my fasting journey, Katie.
<v Speaker 2>There is absolutely no truth to that saying. In fact,
<v Speaker 2>it's kind of the opposite advice that should have been given.
<v Speaker 2>I actually looked this up because we hear this all
<v Speaker 2>the time, and I know what I intuitively do as
<v Speaker 2>a faster and knowing how I want to keep inflammation
<v Speaker 2>down in my body when I'm sick. So what I
<v Speaker 2>learned is that fasting actually, yes, boosts your immune system
<v Speaker 2>as long as you are fueling appropriately with nutrient foods
<v Speaker 2>in your eating window and you're getting a wide array
<v Speaker 2>of nutrients that help support your immune systems, such as
<v Speaker 2>vitamin C and zinc and even iron. However, that starve
<v Speaker 2>of fever. What I learned was that if you are
<v Speaker 2>fasting and you're getting into catosis, that can actually raise
<v Speaker 2>your internal body temperature, and so that if you have
<v Speaker 2>a high fever, you may not want to fast a
<v Speaker 2>long time because you wouldn't want to raise your temperature,
<v Speaker 2>your body temperature anymore. And it makes me wonder if
<v Speaker 2>that raised internal temperature is maybe actually what boosts the
<v Speaker 2>immune system. Oh, that's interesting and so but that if
<v Speaker 2>it's just you know, your basic cold or just general
<v Speaker 2>viral or bacterial illness, that by fasting through it, you
<v Speaker 2>can keep inflammation low so that your body can address
<v Speaker 2>healing the illness. When your body's highly enslamed and your
<v Speaker 2>blood sugars are high and you're having unstable blood sugars
<v Speaker 2>and high insulin, then your body struggles to heal the
<v Speaker 2>illness as quickly. So I mean this saying really should
<v Speaker 2>be starvecled and maybe feed of fever based off of
<v Speaker 2>the research that I found. So I think it comes
<v Speaker 2>down to if you are ill and you feel like
<v Speaker 2>you can fast and you're not having you know, really
<v Speaker 2>high fevers, then it's probably going to serve you best
<v Speaker 2>to continue fasting with your regular protocol while you're sick
<v Speaker 2>and could shorten the duration of your illness.
<v Speaker 1>So yep, yeah, And I just always listen to my body,
<v Speaker 1>and I really don't get sick very often, very very rarely,
<v Speaker 1>if at all. But I've been doing this for a
<v Speaker 1>lot of years, right, I haven't been to the doctor
<v Speaker 1>for a sick visit since twenty fifteen or twenty sixteen.
<v Speaker 2>Now I've lost struck of which year it was.
<v Speaker 1>It was either twenty fifteen when I was still nearly
<v Speaker 1>but it might have been twenty sixteen when I started
<v Speaker 1>fast and clean. So anyway, I haven't been to the
<v Speaker 1>doctor for almost ten years, whichever it is, And so
<v Speaker 1>for a sick visit, I've been for other things, obviously,
<v Speaker 1>but I just listened to my body, and usually my
<v Speaker 1>body isn't that hungry, but I do always crave orange
<v Speaker 1>juice or an orange. So if I feel like I'm
<v Speaker 1>coming down with the cold, I might go to the
<v Speaker 1>grocery store. And that's the only time I ever buy
<v Speaker 1>orange juice ever, But my body craves it, or like
<v Speaker 1>an orange. I'll eat a whole orange in my window, obviously,
<v Speaker 1>but like later in the day, and then I just
<v Speaker 1>go to bed and I usually wake up feeling fine.
<v Speaker 2>That's just me, I think. You know, they say that
<v Speaker 2>your body craves what it needs, and your body maybe
<v Speaker 2>needed some vitamin seed to help. Yeah, I don't know.
<v Speaker 1>It just always makes me want oranges orange juice every
<v Speaker 1>time I'm sick.
<v Speaker 2>All right, well, we have a question from Jessica from Viola, Illinois.
<v Speaker 2>I guess it could be Zola, I'd say. Viola started
<v Speaker 2>to say, icond guess myself there for a second, she says,
<v Speaker 2>I am forty one. I have a six month old
<v Speaker 2>surprise baby boy after having my last child ten years ago,
<v Speaker 2>and I'm thirty pounds overweight. I have been insulin resistant,
<v Speaker 2>and I did have gestational diabetes with this pregnancy, although
<v Speaker 2>I controlled it using keto. I was consistent with that
<v Speaker 2>during pregnancy. At least I have attempted to start IF
<v Speaker 2>over the last month and a half. Notice I say attempted.
<v Speaker 2>I have never stuck with any diet long enough, though
<v Speaker 2>somehow previously I did lose twenty pounds being inconsistent over years.
<v Speaker 2>I mostly kept that off with low carb until after
<v Speaker 2>this last child. I have been used to a keutogenic diet,
<v Speaker 2>so I kind of just overlooked the twenty eight day
<v Speaker 2>protocol after reading Fast Beasts Repeat and went straight into
<v Speaker 2>a twenty four hour clean fast, and several days later
<v Speaker 2>I completed a thirty six hour clean fast. I feel
<v Speaker 2>great doing that, and honestly, once I get into katosis,
<v Speaker 2>it isn't that difficult for me. Because I have done
<v Speaker 2>Keto off and on. I personally feel my best with
<v Speaker 2>low carb. However, I love eating and drinking coffee with
<v Speaker 2>heavy cream. I'm a Louisiana girl and I was raised
<v Speaker 2>with food as a love language. I just love the
<v Speaker 2>act of eating and how food tastes. I know consistency
<v Speaker 2>is key. How do I get over the love of
<v Speaker 2>eating and the comfort of drinking my cream laden coffee.
<v Speaker 2>I find myself over indulging after the long fasts because
<v Speaker 2>it's as if I'm obsessing over the taste of food,
<v Speaker 2>not necessarily because I'm hungry. I really believe in if.
<v Speaker 2>But how do I get over this in my mind?
<v Speaker 2>Will it get better over time? Thank you for any help.
<v Speaker 2>All right, Jessica, you're about to get a talking to
<v Speaker 2>from me. I knew it was coming.
<v Speaker 1>I could just see it all that face. All right, Jessica,
<v Speaker 1>it's common. We got some issues here. First of all,
<v Speaker 1>I'm just going to go straight to that you love
<v Speaker 1>the comfort of the creamy coffee, Yes, you do creamy.
<v Speaker 1>When we think about what is dairy. Dairy is nature's
<v Speaker 1>perfect food for babies. It comforts them. They feel comforted
<v Speaker 1>in their mother's arms, they have their mother's milk, and
<v Speaker 1>then they sleep and they feel so good. So is
<v Speaker 1>there any surprise that drinking something creamy makes our brains
<v Speaker 1>light up the same way. There's no surprise to that.
<v Speaker 1>But it's not doing you any favors, right. Dairy is
<v Speaker 1>nature's perfect food for when a mammal is growing the fastest. So,
<v Speaker 1>if your goal is weight loss, literally everybody listening. If
<v Speaker 1>your goal is weight loss, increasing the amount of creaminess
<v Speaker 1>in your life is not your best strategy. You need
<v Speaker 1>a lower than the level of creaminess in your life,
<v Speaker 1>not raise it. So I know it feels good, but
<v Speaker 1>you can break that habit. So here is where I
<v Speaker 1>think Sherry and I would both agree that you went wrong.
<v Speaker 1>And that is the way you started. You just jumped
<v Speaker 1>right into long fasts just because your body can, because
<v Speaker 1>you're already fat adapted. Because you'r KETO doesn't mean you should. Okay,
<v Speaker 1>So here's what I want you to do. I don't
<v Speaker 1>even want you to go to the twenty eight day
<v Speaker 1>fast Start chapter of Fast Feast Repeat. I want you
<v Speaker 1>to get a copy of twenty eight day Fast Start
<v Speaker 1>day by day because it was written exactly for someone
<v Speaker 1>like you, and you know people who jump into fast.
<v Speaker 1>There's a reason why I don't say, all right, day one,
<v Speaker 1>do a twenty four hour fast. No, we're not just
<v Speaker 1>building up physically, like if you're already fat adapted with Keto,
<v Speaker 1>you might think, well, I've already got that nailed.
<v Speaker 2>Doesn't matter what I do.
<v Speaker 1>There's also the emotional component, and for you, that's where
<v Speaker 1>you're struggling the most. So I want you to get
<v Speaker 1>twenty eight day Fast Start day by day and open
<v Speaker 1>it to the very beginning, including the part about day zero,
<v Speaker 1>crafting your why, all of that, and then I want
<v Speaker 1>you to pick a plan. And it's okay if it
<v Speaker 1>needs to be the ripoff the band Aid plan, because
<v Speaker 1>you think you can handle it. Even on the ripoff
<v Speaker 1>the band Aid plan. You're not starting with, you know,
<v Speaker 1>twenty four hour fast. You're never doing twenty four hour
<v Speaker 1>fast during the first twenty eight day. Ever, we're not
<v Speaker 1>trying to fast longer and longer and longer. I want
<v Speaker 1>you to follow the plan as written without trying to
<v Speaker 1>get to a shorter and shorter eating window or longer
<v Speaker 1>longer fast and I would like to forbid you from
<v Speaker 1>doing any fast longer than whatever it says in the
<v Speaker 1>twenty eight day fast start, day by day for the
<v Speaker 1>entire twenty eight days.
<v Speaker 2>That's my teacher voice talking. And then I.
<v Speaker 1>Also want you to forbid yourself from doing anything longer
<v Speaker 1>than maybe like a nineteen five slash twenty four, and
<v Speaker 1>I mean twenty pause four for like the next three months,
<v Speaker 1>like for real, you are not gonna start doing a
<v Speaker 1>lot of long fasts. I want you to fast clean
<v Speaker 1>because I also wonder if you weren't doing that, because
<v Speaker 1>you talked about that creamy coffee. If you're not going
<v Speaker 1>to fast clean, put fasting away, Like I'm serious, everybody.
<v Speaker 1>If you're not willing to fast clean, you're not ready
<v Speaker 1>to fast so fast clean. Follow the fast start, and
<v Speaker 1>you don't have to do rip off.
<v Speaker 2>The band aid.
<v Speaker 1>You can do the one in the middle, but approach
<v Speaker 1>it as if you've never fasted before. Fast clean. I'm
<v Speaker 1>saying that one hundred times for a reason. Follow the plan,
<v Speaker 1>don't try to do more, and then settle in for
<v Speaker 1>several months before you try to do anything more. Okay,
<v Speaker 1>because the mental battle is really the biggest one, and
<v Speaker 1>you've got to be ready for. Yeah, you're going to
<v Speaker 1>fast and then you're gonna nourish yourself well and you're
<v Speaker 1>get into a balance where you're not panic eating, you
<v Speaker 1>don't feel like you have to panic eat, right, And
<v Speaker 1>I know you said you like keto and it's how
<v Speaker 1>you feel the best. Maybe it isn't though, Maybe you
<v Speaker 1>need to add some different foods in because maybe your
<v Speaker 1>body really does want you to refeed with some high
<v Speaker 1>quality real food carbs.
<v Speaker 2>I mean, I know kittosis feels good. Don't get me wrong.
<v Speaker 1>Ketosis feels good, so you might feel like, well, if
<v Speaker 1>katosis feels good, than twenty four to seven, kittosis feels
<v Speaker 1>even better. But you know, I've been in the health
<v Speaker 1>space for a long time and a lot of people
<v Speaker 1>who are hardcore keto twenty four to seven, three hundred
<v Speaker 1>and sixty five are now more along the line of, huh,
<v Speaker 1>maybe we should fycle more than just do it all
<v Speaker 1>the time, and fasting allows us to cycle in and
<v Speaker 1>out of katosis and be metabolically flexible. So challenge that
<v Speaker 1>idea that you think that keto is how you feel
<v Speaker 1>your best, because maybe it won't be once you're metabolically
<v Speaker 1>flexible and you're going in and out of katosis by
<v Speaker 1>choosing different foods in your window.
<v Speaker 2>What do you have to add to that, Sherry, Yeah,
<v Speaker 2>I agree with you a lot. I think a lot
<v Speaker 2>of fasting comes down to adaptation of the body, but
<v Speaker 2>also our brain needs time to catch up. Like there's
<v Speaker 2>You're right, there's a really emotional connection with food. Just
<v Speaker 2>like you say, I love the act of eating how
<v Speaker 2>it tastes A two. You love your creamy coffee, so
<v Speaker 2>you basically you're trying to like cold turkey that and
<v Speaker 2>then jump into these really long fasts and like emotionally mentally,
<v Speaker 2>you know everything's not clicking because you haven't progressed in
<v Speaker 2>a pattern that allows you to get there. And you
<v Speaker 2>know you're not the only one who loves the comfort
<v Speaker 2>of drinking creamy coffee, but you can give it up.
<v Speaker 2>There is you know, research that shows that the reason
<v Speaker 2>people crave creamy foods like that is because it stimulates
<v Speaker 2>a part of your brain that is stimulated in people
<v Speaker 2>who struggle with addiction, and it gives you a dopamine
<v Speaker 2>release and it makes you feel good. It's like a
<v Speaker 2>it's like a hug. And so my suggestion to you is,
<v Speaker 2>if you're struggling with getting rid of your creamy coffee
<v Speaker 2>in the morning, replace it with something else that makes
<v Speaker 2>you feel good and that gives you that little dopamine
<v Speaker 2>hit in the morning. You know, you don't have to
<v Speaker 2>just not get that need fulfilled in the morning, just
<v Speaker 2>get it fulfilled in a different way.
<v Speaker 1>Yeah, that's awesome. All right, Now it's time for our
<v Speaker 1>segment called What's Your Why. Most of us began intermittent
<v Speaker 1>fasting with weight loss in mind, which is a great
<v Speaker 1>reason to start, but there is so much more to
<v Speaker 1>what intermittent fasting can do for us beyond weight loss.
<v Speaker 1>In twenty eight day fast start day by day. I'm
<v Speaker 1>really a fan of crafting your why statement before beginning,
<v Speaker 1>because I genuinely believe when your why is deeper than
<v Speaker 1>weight loss alone, you're more likely to find long term
<v Speaker 1>success and view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Sherry in Florida.
<v Speaker 2>I wish this Sherry was in Florida. I know this
<v Speaker 2>Sherry's sitting here bundled up in a blanket. Yeah, I'm
<v Speaker 2>on my fur boots, me too all right. Sherry says,
<v Speaker 2>life got in the way. I was successfully fasting daily
<v Speaker 2>for a year and a half. I lost thirty pounds.
<v Speaker 2>I felt great. Fasting was easy, and I knew this
<v Speaker 2>was my new lifestyle. Then in August, I spent three
<v Speaker 2>weeks on vacation in Europe, including a ten day cruise.
<v Speaker 2>My eating window was longer, and I indulged quite a
<v Speaker 2>bit with delicious food, which I very much enjoyed. I
<v Speaker 2>know who this is. She's in our community, yep, she said,
<v Speaker 2>I gained five pounds. I have struggled through September and October.
<v Speaker 2>There have been unexpected life stresses which made it hard
<v Speaker 2>for me to get back on track, so I decided
<v Speaker 2>I needed a reset. I'm working my way through the
<v Speaker 2>twenty eight day fast Start book again because it is
<v Speaker 2>a thing that gave me a nice jump start before.
<v Speaker 2>I'm going to post day by day for accountability my
<v Speaker 2>fasting why to have vibrant energy for life, To feel
<v Speaker 2>good in my body, to fit in clothes that make
<v Speaker 2>me feel fabulous, To feel happy when I look in
<v Speaker 2>the mirror, to look healthy, to feel healthy, to look
<v Speaker 2>and feel strong, lean and fit, to enjoy optimal health,
<v Speaker 2>to sleep soundly, to have healthy sinuses, to have healthy lungs,
<v Speaker 2>to have a healthy liver and gallbladder, To have a
<v Speaker 2>clear head and calm digestion, to have clear skin, to
<v Speaker 2>enjoy wonderful foods, to play better pickleball, to feel good
<v Speaker 2>when I resist unplanned eating, to be less self critical,
<v Speaker 2>to age gracefully. That is a great list of wise
<v Speaker 2>And if you're struggling to find your why, maybe those
<v Speaker 2>will help inspire you to come up with your own
<v Speaker 2>list of wise. That's a great loss.
<v Speaker 1>And again I want to go back to what I
<v Speaker 1>just mentioned in the question that we had from Jessica.
<v Speaker 1>Twenty eight day fast art day by day. The subtitle
<v Speaker 1>is the ultimate guide to starting or restarting your intermittent
<v Speaker 1>fasting lifestyle. So it sticks so if you are struggling,
<v Speaker 1>if you've been on vacation, a little too much holiday
<v Speaker 1>in your holidays, because this out December tenth, so look,
<v Speaker 1>we've all been there. A twenty eight day fast start
<v Speaker 1>as written, working your way through it, reading what's in
<v Speaker 1>the book, reflecting in the morning, and then the evening
<v Speaker 1>really focusing on your why. Again, that can make a
<v Speaker 1>lot of difference. And if you've been away for a
<v Speaker 1>bit beginning as if you've never fasted before. Is actually
<v Speaker 1>I recommend that to people a lot who are struggling
<v Speaker 1>in the community. But again, as if you've never fasted
<v Speaker 1>before and you're brand new, and that can just set
<v Speaker 1>you up for success, because some people are like, while
<v Speaker 1>I was doing nineteen five, I'm going straight to that
<v Speaker 1>and then they struggle, you know, instead, maybe need to
<v Speaker 1>just build it up a little bit more, give yourself
<v Speaker 1>some time.
<v Speaker 2>Yeah, And again, you know, often if you've been fasting
<v Speaker 2>for a while, sometimes you think it lost in the weeds,
<v Speaker 2>it a little bit. Yeah, And so sometimes just getting
<v Speaker 2>back to the basics, just a nice blank slate, start, refreshed, start, refresh, renew,
<v Speaker 2>whatever you want to call it. It can just really
<v Speaker 2>help you dial everything back down to where you know
<v Speaker 2>you need to be.
<v Speaker 1>And I want to tell everybody, we're recording this in November,
<v Speaker 1>but this comes out December tenth. So you might think
<v Speaker 1>I'm just gonna wait till Christmas is over and then
<v Speaker 1>I'll do my refresh on January first. No, your refresh
<v Speaker 1>begins tomorrow for real. And don't wait, don't wait. You're
<v Speaker 1>gonna feel so much worse if you wait. I have
<v Speaker 1>a friend when I lived in Augusta. She was a nurse.
<v Speaker 1>She heard about intermittent fasting from another nurse. By the way,
<v Speaker 1>at the hospital, there was one nurse. It was the
<v Speaker 1>husband of a friend of mine. He was a nurse
<v Speaker 1>who was like the head nurse or something. But he
<v Speaker 1>told everybody about intermittent fasting. It like spread like wild
<v Speaker 1>fire through the hospital. But she started on Christmas Day,
<v Speaker 1>love it and for real. That's when she started. She's like, well,
<v Speaker 1>I'm starting tomorrow. It's Christmas Day. And she had a window.
<v Speaker 1>So you do not need to wait for the holidays
<v Speaker 1>to be over. That's diet brain, that's diet thing thinking,
<v Speaker 1>we're not doing that anymore. Tomorrow is the day to
<v Speaker 1>start your refresh.
<v Speaker 2>Yep. I was just going to say before you start talking.
<v Speaker 2>If you feel like you have to wait until the
<v Speaker 2>holidays are over to start your refresh, then your mindset
<v Speaker 2>is really stuck in a deprivation, yes, mindset, and if
<v Speaker 2>that is you, that is the first thing you need
<v Speaker 2>to address. You've got to figure out how to see
<v Speaker 2>fasting as a gift, as something that you enjoy and
<v Speaker 2>want to do, rather than in deprivation.
<v Speaker 1>Yeah, if you hate it, if you hate intermittent fasting,
<v Speaker 1>it's not for you, right, maybe not yet, so you
<v Speaker 1>have to That's why we say, do we get till
<v Speaker 1>it's easy, right, and we while also say relax into
<v Speaker 1>the process. You need to find it so it's something
<v Speaker 1>that works and that you love and it fits your
<v Speaker 1>life and you love it. I will never stop doing it.
<v Speaker 2>You know. I did it, and I'm on.
<v Speaker 1>My chart to San Francisco. I fasted. I fasted every
<v Speaker 1>day I could have and breakfast. Will ate breakfast two
<v Speaker 1>of the days. He's a really slim guy. He needed
<v Speaker 1>more fuel. He doesn't usually are always eat breakfast. He's like,
<v Speaker 1>I'm really hungry. I'm like, all right, let's go get
<v Speaker 1>you breakfast. When you're walking twenty three miles, you need
<v Speaker 1>right to fuel.
<v Speaker 2>Love. That's a little bit more activity than he's probably
<v Speaker 2>used to lately.
<v Speaker 1>Yeah, but I sat with him. I didn't feel like
<v Speaker 1>I was missing out. I looked at what the food
<v Speaker 1>was going to be, decided if it was window worthy.
<v Speaker 1>So losing the deprivation mindset is really really important. And
<v Speaker 1>think about how much amazing, nourishing, delicious food you can
<v Speaker 1>have in your window and no diet brain. That's the
<v Speaker 1>best part.
<v Speaker 2>Yep. All right, So we have a question from Dawn
<v Speaker 2>in Florida. Florida is a popular place today. She says,
<v Speaker 2>I am five foot five and one hundred and forty
<v Speaker 2>five pounds, size six to eight. I was one hundred
<v Speaker 2>and sixty two in February of twenty twenty four, and
<v Speaker 2>I'm now at my goalway and feeling great. I consider
<v Speaker 2>myself in maintenance. My question is, I would like to
<v Speaker 2>know if you've ever heard of anyone doing this protocol
<v Speaker 2>while in maintenance. I work out for mornings a week,
<v Speaker 2>doing pilates or strength training for thirty minutes each day,
<v Speaker 2>plus a thirty minute walk each day as well. My
<v Speaker 2>eating window is five hours and consists of all whole foods.
<v Speaker 2>I pack my lunch for work and we eat a
<v Speaker 2>nutritious meal in the evenings. I would say I eat
<v Speaker 2>no more than about twelve hundred calories Monday through Friday
<v Speaker 2>or less, and then on the weekends I eat two
<v Speaker 2>to three meals mostly at home and have cocktails. Nothing crazy,
<v Speaker 2>and I'm extremely active outside all weekend. So it's kind
<v Speaker 2>of like eightyf but down days of five days with
<v Speaker 2>two updates. It seems to be working for me. Have
<v Speaker 2>you ever heard of anyone else being successful long term
<v Speaker 2>this way? Thank you so much.
<v Speaker 1>All right, Dawn, Well, when you say that you're eating
<v Speaker 1>twelve hundred calories Monday through Friday or less, that's the
<v Speaker 1>or less is the part that I'm like, hmmm, okay.
<v Speaker 1>If you let's imagine that you're eating exactly twelve hundred
<v Speaker 1>calories a day Monday through Friday, and then you're having
<v Speaker 1>three meals, two to three meals on the weekends. Right, well,
<v Speaker 1>that's not a down day. Twelve hundred calories is not
<v Speaker 1>a down day. A down day is five hundred calories, right,
<v Speaker 1>You definitely don't want to do five hundred.
<v Speaker 2>Calories, five hundred calories, five hundred calories. We do not
<v Speaker 2>do down day, down day, down day, down days.
<v Speaker 1>So when you say twelve hundred calories are less, if
<v Speaker 1>it's like, by less you mean eleven hundred and seventy,
<v Speaker 1>you know that's fine. But if by less you mean
<v Speaker 1>five hundred calories, eight hundred calories, that would not do that.
<v Speaker 1>I need you to get a copy of the second
<v Speaker 1>edition of Delayed on Deny and read or reread the
<v Speaker 1>adf chapter. If you have a down day, the next
<v Speaker 1>day needs to be an upday.
<v Speaker 2>We don't have a lot of rules.
<v Speaker 1>Our only rules are fast clean and after every day
<v Speaker 1>you need to have an upday.
<v Speaker 2>That's it.
<v Speaker 1>And so if you do have a down day, if
<v Speaker 1>you're eating five hundred calories, six hundred calories, seven hundred
<v Speaker 1>and eight hundred, Yeah, eight hundred is more than five hundred,
<v Speaker 1>but that's still pretty down.
<v Speaker 2>That is not what you want to do.
<v Speaker 1>So I would really think about that, really decide are
<v Speaker 1>those really down days? If it's twelve hundred calories are
<v Speaker 1>a little bit less and you're enjoying what you're doing
<v Speaker 1>and it's feeling good, keep doing what you're doing. But
<v Speaker 1>if it's really more like five hundred, six hundred, seven
<v Speaker 1>hundred and eight hundred, I would stop doing that like
<v Speaker 1>that and have an upday the next day.
<v Speaker 2>What do you think, Sherry, I mean, at twelve hundred
<v Speaker 2>calories five days in a row, I do feel like
<v Speaker 2>your body is recognizing that you are under eating right,
<v Speaker 2>And it's the fact that it's five days in a
<v Speaker 2>row exactly. So you may be getting some boost from
<v Speaker 2>your weekends, but is add enough to keep your body
<v Speaker 2>from adapting and as you know, you go on prevent
<v Speaker 2>weight regain.
<v Speaker 1>Yeah, that is a very small amount of food. I
<v Speaker 1>eat a lot, so twelve hundred seems like a very
<v Speaker 1>very small amount, especially as active as she is. So
<v Speaker 1>all right, Cheryl from Louisiana, Hi, girls, I love the
<v Speaker 1>podcast and I love ADF. Once I lose the weight
<v Speaker 1>that I want, what does maintenance look like if I
<v Speaker 1>don't want to lose any more, but I want to
<v Speaker 1>keep reaping the health benefits.
<v Speaker 2>Thank you well, Cheryl. This can look different for different people.
<v Speaker 2>If you love ADF and you want to continue to
<v Speaker 2>do ADF, there's no reason why you can't do that.
<v Speaker 2>I think there's this maybe misconception that once you get
<v Speaker 2>to maintenance, or once you get to your goal weight,
<v Speaker 2>let's say that if you continue to do what you
<v Speaker 2>did while you were losing weight, that your body will
<v Speaker 2>just continue to get thinner and thinner. And that's just
<v Speaker 2>really not true for most people. Your body wants to
<v Speaker 2>be at a healthy weight, and so a healthy body
<v Speaker 2>that is being fueled well is not going to continue
<v Speaker 2>to lose weight to a point that's not healthy for you.
<v Speaker 2>So what you'll likely figure out is that your hunger
<v Speaker 2>will ramp up more when you get You know, if
<v Speaker 2>you're to a point where your body is at a
<v Speaker 2>happy weight and you're maintaining there, you may have days
<v Speaker 2>where your body just asks for more food, or you
<v Speaker 2>may have a day where you are like, my body
<v Speaker 2>doesn't want another down day today, So you may have
<v Speaker 2>to do more of like a hybrid ADF where maybe
<v Speaker 2>you just do a couple down days a week with
<v Speaker 2>up days to follow and then some eating window days.
<v Speaker 2>And so that's going to come down to just your
<v Speaker 2>personal experience. And this is where tuning into your body
<v Speaker 2>really well and in hearing the messages it's sending you
<v Speaker 2>is really important. If you don't listen to your body
<v Speaker 2>and you try to override it, that's when things go awry.
<v Speaker 2>So really tune into your hunger, your satiety, how are
<v Speaker 2>you feeling, what is your energy like? Or maybe as
<v Speaker 2>much as you love ADF, you would like to transition
<v Speaker 2>to a daily eating window. If you want to do that,
<v Speaker 2>then I would just start throwing in some window days
<v Speaker 2>in there and get used to eating in an eating window,
<v Speaker 2>because if you've been doing ADF for a while, that's
<v Speaker 2>going to be a change and you're going to have
<v Speaker 2>to kind of learn what does an eating window look like?
<v Speaker 2>How do I eat enough in an eating window? So
<v Speaker 2>it's just something you're going to have to play around
<v Speaker 2>with and figure out what works for you exactly.
<v Speaker 1>And this is where you are very much your personal
<v Speaker 1>study of one and it's where you just have to
<v Speaker 1>figure out what do you want to do and what
<v Speaker 1>will lead you to maintain that you enjoy. So I
<v Speaker 1>know it seems like you want to have a plan
<v Speaker 1>like here it is, here's the maintenance plan, but you
<v Speaker 1>don't know what you're going to want to do. So
<v Speaker 1>make it your own experiments. See what you enjoy, see
<v Speaker 1>what feels right. That sounds like, well that wasn't an answer,
<v Speaker 1>but that's because there isn't an answer, right yep.
<v Speaker 2>All right, So we have a question from enflamed in Connecticut.
<v Speaker 2>Can we do a deep dive into inflammation and what
<v Speaker 2>that means long term? I often hear you both state
<v Speaker 2>that those who lose a lot of weight early in
<v Speaker 2>their intermittent fasting are losing inflammation. Does inflammation have a weight?
<v Speaker 2>How do poor diet or unhealthy lifestyles lead to inflammation?
<v Speaker 1>All right, that's a great question, and I don't know
<v Speaker 1>if our job is going to be super deep, but
<v Speaker 1>we'll get into it a little bit for you here.
<v Speaker 1>So if we say that someone who loses a lot
<v Speaker 1>of weight early on is losing weight because they're releasing inflammation,
<v Speaker 1>let's think about that for a minute. First of all,
<v Speaker 1>there's a very important understanding that society has lied to
<v Speaker 1>us about how fast so we can lose weight.
<v Speaker 2>Right, if you go to.
<v Speaker 1>The checkout counter of the grocery store right now we're
<v Speaker 1>recording this November eleventh, I guarantee there's probably some checkout
<v Speaker 1>counter Women's magazine saying, lose fifty pounds by Thanksgiving. Like,
<v Speaker 1>you're not going to lose fifty pounds by Thanksgiving. You're
<v Speaker 1>not even going to lose fifty pounds maybe by next Thanksgiving. Right,
<v Speaker 1>we lose fat slowly. We lose fat slowly, So anything
<v Speaker 1>that happens quickly is not fat. It is when we
<v Speaker 1>say inflammation is because when you're inflamed, it comes with
<v Speaker 1>a lot of water retention, because our body is using
<v Speaker 1>that fluid for all sorts of things. Maybe it's in
<v Speaker 1>your lymphatic system, right, our lymphatic system. I'm super puffy
<v Speaker 1>right now. I was just on an airplane forever yesterday,
<v Speaker 1>and I ate foods that I haven't normally eaten.
<v Speaker 2>I walked a lot. I bet if I got on
<v Speaker 2>the scale.
<v Speaker 1>I don't own a scale, but I bet if I
<v Speaker 1>did and I got on it, my weight would be up.
<v Speaker 1>I'm puffy, I'm in flamed, so I would probably lose
<v Speaker 1>that pretty quickly after back to my normal routine. That's
<v Speaker 1>that fluid retention that might be in my levatic system,
<v Speaker 1>maybe it's in my muscles, maybe it's just throughout my
<v Speaker 1>whole body. So what is inflammation. I'm going to read
<v Speaker 1>to you from the Internet, and it says inflammation is
<v Speaker 1>a natural part of the body's reaction to injury and infection.
<v Speaker 1>It's an essential part of the body's healing process. That
<v Speaker 1>would be like, you know, acute injury, like if you
<v Speaker 1>sprained your ankle and it was swollen, or if you
<v Speaker 1>had surgery. We hear that so much. People will have
<v Speaker 1>surgery and then they will get back home and get
<v Speaker 1>on the scale and they're like, I've gained fifteen pounds.
<v Speaker 1>But it's inflammation for your body healing. So anytime you're
<v Speaker 1>healing or an illness, like you could have an illness
<v Speaker 1>and then gain like five pounds just seemingly overnight. That
<v Speaker 1>is part of the body's healing process. So if you
<v Speaker 1>have any kind of injury, any kind of infection, you're
<v Speaker 1>going to have retained fluid inflammation going on. And it
<v Speaker 1>also it goes on to say the term inflammation refers
<v Speaker 1>to the complex process by which the body's innate immune
<v Speaker 1>system responds to harmful stimuli such as trauma. Again, there's
<v Speaker 1>an injury again. Toxins and invading pathogens. So let's unpack
<v Speaker 1>that word toxins. If you're eating the standard American diet, right,
<v Speaker 1>it's full of junk, you know, Dorito's full of junk.
<v Speaker 1>Your body is like, what is this? Your body is
<v Speaker 1>gonna think that's some kind of toxin coming in. You know,
<v Speaker 1>corn syrup, all these word chemicals, all of these preservatives.
<v Speaker 1>Those are not natural things that we're supposed to be
<v Speaker 1>putting into our bodies. So if you're putting in a
<v Speaker 1>whole lot of ultra processed foods, your body is having
<v Speaker 1>to process those weird chemicals as if they are toxins,
<v Speaker 1>and that is in lammatory because your body is fighting
<v Speaker 1>it off like it would fight off an illness. And
<v Speaker 1>so the better food we put in, the less inflammation
<v Speaker 1>we're going to have. Now here's a caveat Not all
<v Speaker 1>bodies react the same to some foods. For example, dairy
<v Speaker 1>could be inflammatory for your body. Or maybe shrimp is
<v Speaker 1>inflammatory for your body. I'm just making stuff up here.
<v Speaker 2>It could be anything.
<v Speaker 1>Any food that is your body is sensitive to has
<v Speaker 1>something in there that your body responds poorly to. Like
<v Speaker 1>if you eat shrimp and the next day you're up
<v Speaker 1>four pounds, maybe your body's having a little inflammatory response
<v Speaker 1>to that shrimp. You didn't gain three pounds of fat.
<v Speaker 1>That's impossible. So I mean over a night, it's impossible
<v Speaker 1>to gain or lose fat that quickly. So when we're
<v Speaker 1>choosing fasting, fasting lowers inflammation, and also choosing high quality
<v Speaker 1>foods that work well for our body lowers inflammation. Now,
<v Speaker 1>if you choose high quality foods that don't work well
<v Speaker 1>for your body, you could still have inflammation. Like Will
<v Speaker 1>is allergic to shrimp, He's not going to be doing
<v Speaker 1>great if I fed him a lot of shrump. So
<v Speaker 1>you really need to work with your body and find
<v Speaker 1>the foods that work well for you and make you
<v Speaker 1>feel great. Real foods and intermitt and fasting. Do you
<v Speaker 1>want to add anything to that share. You're a lot
<v Speaker 1>more medical minded than I am.
<v Speaker 2>Yeah. I recently saw an article too that said that
<v Speaker 2>they believe there is a link between chronic inflammation and
<v Speaker 2>psychological disorders. Wow. And they know it can contribute to
<v Speaker 2>neurodegenerative conditions such as Alzheimer's Parkinson's disease. We know that
<v Speaker 2>it is a primary driver of cardiovascular disease. It can
<v Speaker 2>be directly related to hypertension, cancer, and it can impede
<v Speaker 2>weight loss. It can cause loss of muscle mass, It
<v Speaker 2>causes accelerated skin aging, rheumatoid artritis. Just the list goes
<v Speaker 2>on and on and on, and we live in a
<v Speaker 2>very chronically inflamed sight most of the time. All that
<v Speaker 2>it is just to do with our busy, busy lives,
<v Speaker 2>lack of sleep, sedentary lifestyles and really diet and exposure
<v Speaker 2>to environmental toxins. And so I think what happens when
<v Speaker 2>people start fasting is their body gets digestive rest. You know,
<v Speaker 2>a lot of it has to do with just an
<v Speaker 2>unhealthy gut biome, and so working to improve your gut
<v Speaker 2>biome through digestive rest and then the foods you eat
<v Speaker 2>can help getting quality sleep, exercise, daily sunshine exposure, like
<v Speaker 2>all of those things can lower your inflammation. And so
<v Speaker 2>when we go and we start fasting, that just lowers
<v Speaker 2>inflammation so quickly that it's priming your body to lose weight.
<v Speaker 2>And we see people start to have less joint pain
<v Speaker 2>really quickly, and so we say people like lose You know,
<v Speaker 2>somebody comes in and they lose ten or fifteen pounds,
<v Speaker 2>it's usually water weight. You're not losing ten or fifteen
<v Speaker 2>pounds of fat in the first month of fasting. And
<v Speaker 2>that just shows how chronically inflamed people are and how
<v Speaker 2>ready their bodies are to shed that. And it does
<v Speaker 2>not take long for people to do that. And one
<v Speaker 2>of the greatest ways we see it is in our
<v Speaker 2>face to face Friday photos we do in our community.
<v Speaker 2>People will have their picture before they started fasting and
<v Speaker 2>they might only be three, five, six weeks in and
<v Speaker 2>they post a new face to face picture and you
<v Speaker 2>can see the difference in their face. It's astonishing. Their
<v Speaker 2>eyes are bigger, their nose is thinner, they have a
<v Speaker 2>jawline again, and they may have only lost a pound,
<v Speaker 2>two pounds, no pounds but you can see it just
<v Speaker 2>in their face alone. So yeah, that's what we're talking about.
<v Speaker 2>And I actually put two links in show notes if
<v Speaker 2>you kind of want to learn more about inflammation and
<v Speaker 2>how to reduce it. Awesome.
<v Speaker 1>All right, So before we get to our tweak of
<v Speaker 1>the week, I want to take a minute to talk
<v Speaker 1>about Project Cheery.
<v Speaker 2>I'm so excited this is.
<v Speaker 1>Officially it's officially launching and it is the fast Feast
<v Speaker 1>repeat app and website.
<v Speaker 2>So what is this all about? Why do I have it?
<v Speaker 1>I'm going to do a little bit of a whole
<v Speaker 1>backstory here, so if I can understand Eat like a
<v Speaker 1>grown Up.
<v Speaker 2>You've heard me talking about it. They Eat Like a
<v Speaker 2>grown Up program.
<v Speaker 1>It actually started as a book in my head, started
<v Speaker 1>as a book They Eat like a grown Up.
<v Speaker 2>It was gonna be a book, just Eat like a Grownup.
<v Speaker 1>And I actually had I've been working on it for
<v Speaker 1>probably a year, eighteen months, probably something like that. The
<v Speaker 1>idea might have been around even longer than that, but
<v Speaker 1>I had been taking notes, compiling things. This is my process,
<v Speaker 1>pulling stuff in, outlining it. And when I got back
<v Speaker 1>from my Florida trip in August, I was like, all right,
<v Speaker 1>it's time time for me to write this book. So
<v Speaker 1>I sat down with my book writing program that I use.
<v Speaker 1>By the way, if anybody wants to write a book,
<v Speaker 1>it's Atticus is the program that I use. It is
<v Speaker 1>fantastic for self published authors. Helps you format your book.
<v Speaker 1>It's web based. You just pay one time, you have
<v Speaker 1>it forever. I am not sponsored by them. They don't
<v Speaker 1>even know I exist. I'm just sharing that because I
<v Speaker 1>know people like to write things.
<v Speaker 2>Anyway. That's what I use Atticus.
<v Speaker 1>Again, not sponsored by them, but they I would let
<v Speaker 1>them sponsor me if they wanted to.
<v Speaker 2>And he had that's so much. I love that.
<v Speaker 1>But I started it. I put it in there. I
<v Speaker 1>had the whole outline done, all the chapters named. I've
<v Speaker 1>been thinking about chapter names for all this time. The
<v Speaker 1>whole book was outlined and I started working on it,
<v Speaker 1>and I said, this is not a book. This is
<v Speaker 1>too much for a book. Because if you were listening
<v Speaker 1>last week, Cherry talked about how when we want to
<v Speaker 1>make change, we need to adopt one new thing at
<v Speaker 1>a time instead of trying to change everything at once.
<v Speaker 1>So everybody think about this, and I'm going to also
<v Speaker 1>think about my book Cleanish. My book Cleanish came out.
<v Speaker 1>A lot of people read it. They're like, that was
<v Speaker 1>a lot of stuff, and then they put it to
<v Speaker 1>the side. Maybe they made a change of something that
<v Speaker 1>I bought new shampoo, they moved on. I don't know
<v Speaker 1>how many people really made a ton of changes after
<v Speaker 1>reading that, because it was like, Bam, there it is.
<v Speaker 1>You read the book, you move on. You've probably experienced that, Sherry.
<v Speaker 1>You've read a book. It taught you a lot of stuff,
<v Speaker 1>it gave you good ideas, and then you didn't do
<v Speaker 1>anything right.
<v Speaker 2>Silent Field is a great example. Well, I mean I
<v Speaker 2>made some changes, but they didn't all stick around. Right.
<v Speaker 2>You have great intentions, right, Yeah, If you throw a
<v Speaker 2>handful of spaghetti at the wall, a few pieces of
<v Speaker 2>stick and the rest don't. And that's kind of like
<v Speaker 2>adopting a lifestyle change, right.
<v Speaker 1>And so that is why I decided to shift. Instead
<v Speaker 1>of a book where people might read the book, love
<v Speaker 1>the book, change something, put the book away, show it slowly,
<v Speaker 1>it fades away, it's gone, you're no longer doing it.
<v Speaker 1>I decided to turn it into kind of I mean,
<v Speaker 1>I guess the word is coarse, right, but I consider
<v Speaker 1>I'm going to call it a transformational learning journey, which
<v Speaker 1>sounds super fancy, but I've been working on this fifty
<v Speaker 1>two weeks. So I took the entire line on my
<v Speaker 1>book and turn it into fifty two weeks. And so
<v Speaker 1>it's got six different phases. Each one is a week.
<v Speaker 1>Phase one is foundations. Each week we're doing something different.
<v Speaker 1>Phase two is nourish, Phase three is wisdom, Phase four
<v Speaker 1>is resilience. Phase five practical skills. Phase six integration. But
<v Speaker 1>all throughout there is everything that was going to be
<v Speaker 1>in the book. So that part of the app is
<v Speaker 1>called the grown Up Year fifty two weeks to Listen, play,
<v Speaker 1>and nourish. So every single week there's a lesson. It
<v Speaker 1>might be ten minutes long, it might be fifteen if
<v Speaker 1>we're early on, it might be eight minutes long.
<v Speaker 2>Whatever, short video lesson from me.
<v Speaker 1>So it's a video lesson, and then at the end
<v Speaker 1>of it you get there's a handout. It's your weekly mission,
<v Speaker 1>and we're not trying to eat like a grown up.
<v Speaker 1>Twenty four to seven, three hundred and sixty five days
<v Speaker 1>of the year, there's like one thing you're focusing on
<v Speaker 1>that topic in your weekly mission. There's some thing for listen.
<v Speaker 1>Every week, we're listening to our bodies. There's a play component.
<v Speaker 1>We're playing with our food even though we're eating like
<v Speaker 1>a grown up, we're gonna have fun with it. And
<v Speaker 1>then we're gonna nourish every week there's a nourish component.
<v Speaker 1>So I'm just gonna pick a week at random. I'm
<v Speaker 1>looking at my hand out here. Okay, So for example,
<v Speaker 1>let's say, let me let me pick one here. Okay,
<v Speaker 1>Week three mindset Shift. This is the topic for week
<v Speaker 1>three is mindset shift dieting versus eating like a grownup,
<v Speaker 1>And so for that week, we're focusing on how is
<v Speaker 1>what's a dieting mindset, what's an eating like a grown
<v Speaker 1>up mindset? And our word choices. So you're going to
<v Speaker 1>notice that all throughout the week with your weekly mission,
<v Speaker 1>you're listening, your play, your nourished. And there's also a
<v Speaker 1>community component to this app where you go into the community.
<v Speaker 1>It's not like the Delay Do Not the Night community,
<v Speaker 1>but it's a place for you to just reflect on
<v Speaker 1>what you did and share what you did that week. Okay,
<v Speaker 1>So the app is for anybody. It's called the Fast
<v Speaker 1>Feast Repeat App and it's a website. You can find
<v Speaker 1>it at app dot Fast Feast Repeat dot com. That's
<v Speaker 1>app app dot Fast Feast Repeat dot com. So that's
<v Speaker 1>where the app is. So right now, when I'm first
<v Speaker 1>launching it and it's available today, everyone who's listening, you
<v Speaker 1>can go to it now and you can join, and
<v Speaker 1>when you join, you'll have access to the grown Up
<v Speaker 1>Year fifty two weeks to listen, play and nourish. But
<v Speaker 1>I'm also going to be adding intermittent fasting resources to it.
<v Speaker 1>It's already got some in there. It's got a video
<v Speaker 1>and the Clean Fast It's got just some various different
<v Speaker 1>videos that I've made in the past or in there.
<v Speaker 1>I'm going to be adding a twenty eight day fast
<v Speaker 1>start day by day eventually. Right now, I'm focusing on
<v Speaker 1>the grown Up Year, and it's going to be asynchronous.
<v Speaker 1>So I don't want everybody to think, what when are
<v Speaker 1>we starting the fifty two weeks.
<v Speaker 2>We're starting it.
<v Speaker 1>Whenever you join, you're starting right then, and you're just
<v Speaker 1>working your way through it. There's always going to be
<v Speaker 1>people there on different weeks, and that's the plan there.
<v Speaker 1>But really, right now, if you're hearing the it's for
<v Speaker 1>you if you feel like there's some room and improvement
<v Speaker 1>for how you're eating, if you think there's some room
<v Speaker 1>for improvement, if you know there's room for improvement but
<v Speaker 1>you don't know where to begin, if you're confused about
<v Speaker 1>what to eat, then this program is absolutely for you.
<v Speaker 1>And you know me, so you know that dietary perfection
<v Speaker 1>is not required. We're not trying to be perfect. We're
<v Speaker 1>not going on to eat like a grown up diet.
<v Speaker 1>You're not going to be counting things. This is not
<v Speaker 1>an Internet and fasting program. This is, you know, figuring
<v Speaker 1>out how can you find peace with food, improve how
<v Speaker 1>you're eating, nourish your body well again listen play nourish.
<v Speaker 2>That's throughout the whole year.
<v Speaker 1>Like, for example, are you confused about protein, that's week thirteen,
<v Speaker 1>you know, if you're worried about ultra processed foods, that's
<v Speaker 1>week fifteen. If you struggle with emotional eating, that's week
<v Speaker 1>twenty five. So all throughout the year. I'm really excited
<v Speaker 1>about it and I want it to be transformational, which
<v Speaker 1>is why it's fifty two weeks. You're going to do
<v Speaker 1>one focus each week and you can do it. You
<v Speaker 1>just need to set aside, you know, ten minutes to
<v Speaker 1>watch the video and then do your weekly mission and
<v Speaker 1>then share about your weekly mission. I don't want it
<v Speaker 1>to be just another thing like a book that you
<v Speaker 1>read and then okay, I did that. I want it
<v Speaker 1>to be something at the end of the fifty two weeks.
<v Speaker 1>I want you to have a different relationship with food,
<v Speaker 1>with your body, with the idea of eating and that
<v Speaker 1>is my goal. So again, go to app dot Fastfeastrepeat
<v Speaker 1>dot com join it. You can also you're going to
<v Speaker 1>be able to find it in the app Store for
<v Speaker 1>both iPhone and Android. It's called the Fast Feast Repeat App.
<v Speaker 1>You can join it right there by the way. If
<v Speaker 1>you join it through the app like in the app store,
<v Speaker 1>then you have to manage your subscription through the app
<v Speaker 1>like you do for all of your apps, like you
<v Speaker 1>know how Apple does that. But I'd rather you go
<v Speaker 1>to app dot Fastfeastrepeat dot com and join it there.
<v Speaker 1>Then it's a lot easier for you to manage your subscription.
<v Speaker 1>You can still mean your subscription through the app if
<v Speaker 1>you join it through the website, but if you join
<v Speaker 1>it through Apple, you have to manage it through the
<v Speaker 1>way Apple does it. You know what I mean by that,
<v Speaker 1>Sherry through that little subscription section. So I hope this
<v Speaker 1>is transformational. I hope that people will give it a try.
<v Speaker 1>If you're joined by the year, you get it's like
<v Speaker 1>getting a couple months free, or you can join it
<v Speaker 1>month by month if you like it, and I hope.
<v Speaker 2>You love it. I'm really excited about it. I've been
<v Speaker 2>working with it hard.
<v Speaker 1>Oh and by the way, it's not all there yet.
<v Speaker 1>The whole fifty two weeks are not there. I have
<v Speaker 1>created the whole outline is there. Twenty nine weeks are
<v Speaker 1>in the app right this minute, so, but there'll be
<v Speaker 1>more by the time this launches, by the time December
<v Speaker 1>rolls around. But right now, I mean, you're not going
<v Speaker 1>to do all fifty two weeks at once, so we
<v Speaker 1>got time for the rest to get there.
<v Speaker 2>Yeah, I'm excited. I think it's going to be just
<v Speaker 2>what people need, because sometimes it can be hard. It
<v Speaker 2>can be intimidating trying to figure out how to change
<v Speaker 2>your diet and what to do, and so a lot
<v Speaker 2>of times people are just like, well, I don't know
<v Speaker 2>what to do, so I'm just gonna do what I've
<v Speaker 2>always done.
<v Speaker 1>Right right, So and just as we go, and we're
<v Speaker 1>all busy. We're all busy, but intermittent fasting gives us
<v Speaker 1>back a lot of time. So you're an intermittent faster
<v Speaker 1>and you're busy, but this is going to help you.
<v Speaker 2>Every week you can.
<v Speaker 1>Do one thing, one thing new right, and those things
<v Speaker 1>will build and over time, in a year, like I said,
<v Speaker 1>you will not even recognize yourself. That's my goal, all right,
<v Speaker 1>So now it's time for our I'm so excited. It's
<v Speaker 1>time for our tweak of the week. You know, I
<v Speaker 1>always say, tweak it till it's easy. But the tweak
<v Speaker 1>that works for me might not be the one that
<v Speaker 1>works for you. And that's why it's super helpful to
<v Speaker 1>hear how other intermittent fasters are making intermittent fasting work
<v Speaker 1>for them. This is from Anna. She says, change your
<v Speaker 1>colors on happy scale. I switched my gain from red
<v Speaker 1>to blue, and it seems so much less scary. Something
<v Speaker 1>about the color red just affects me psychologically. Brightening up
<v Speaker 1>the colors also makes it feel more pots and less scary.
<v Speaker 1>Now my upward gain seems a little less nerve wracking,
<v Speaker 1>happy tweaking.
<v Speaker 2>And I've heard that before from other people too. I
<v Speaker 2>actually did that years ago and I made blue too.
<v Speaker 2>Blue Yeah read.
<v Speaker 1>I mean there was a time as a teacher when
<v Speaker 1>they're like, don't grade with red pins anymore because red
<v Speaker 1>pins had that association with like.
<v Speaker 2>Wrong, you're wrong. Oh that's funny. Yeah yeah. All right. Well,
<v Speaker 2>we'd love to leave you with inspiration or motivational quotes,
<v Speaker 2>and this week we have a message from s K
<v Speaker 2>from Australia titled the Snakes, the Ladders and My Health
<v Speaker 2>Journey and fun fact about this. She shared this in
<v Speaker 2>the community and when I was reading it, I was
<v Speaker 2>kind of perplexed because she showed a board game and
<v Speaker 2>apparently in Australia the board game is called Snakes and Ladders.
<v Speaker 2>In the US it's called shoots and ladders, And I
<v Speaker 2>also learned that in Germany it's simply called ladders. That's
<v Speaker 2>so fun. Not fun. Yeah, So she says, my health
<v Speaker 2>journey feels a lot like a game of Snakes and ladders.
<v Speaker 2>Every morning, I roll the dice, my choices, my mindset
<v Speaker 2>my effort. Some days I hit a ladder. I fast clean,
<v Speaker 2>my energy is steady, my mind feels sharp, and I
<v Speaker 2>can feel myself climbing closer to the version of me
<v Speaker 2>I'm working to become. Then there are days when I
<v Speaker 2>hit a snake, I slip, maybe I break my fast early,
<v Speaker 2>maybe stress wins. Maybe I just feel tired of it all,
<v Speaker 2>and suddenly I slide down a few squares, watching progress
<v Speaker 2>fade into frustration. But here's what I've learned in this game.
<v Speaker 2>The only way to lose is to stop rolling the dice,
<v Speaker 2>because every new day is another turn, another chance to
<v Speaker 2>land on a ladder, another opportunity to learn from the
<v Speaker 2>snakes and rise stronger. Interritten fasting isn't a punishment. It's
<v Speaker 2>my way of playing with purpose. It teaches me patience, consistency,
<v Speaker 2>and the power of small winds. Some ladders are tall
<v Speaker 2>and some short, but every single climb counts, and the
<v Speaker 2>snakes may be setbacks, but even then I will always
<v Speaker 2>be further along than when I first started on this journey.
<v Speaker 2>And when I finally look back, I see how far
<v Speaker 2>I've come, not because I avoided snakes, but because I
<v Speaker 2>kept rolling, climbing and believing that I would reach the top.
<v Speaker 1>I love that she has got such a way with words.
<v Speaker 1>She really does. Okay, you're going to need to write
<v Speaker 1>a book of some sort. I'm seriously one day. Thanks
<v Speaker 1>so much for listening today. We would love to have
<v Speaker 1>you join us in the Delayed On Tonight community, where
<v Speaker 1>you can interact with both me and Sherry, plus the
<v Speaker 1>most supportive bunch of intermittent fasters you'll find anywhere. Go
<v Speaker 1>to Jenstevens dot com slash community to join us.
<v Speaker 3>Don't forget to subscribe to this podcast to your favorite
<v Speaker 3>podcast app, and if you haven't already, please leave us
<v Speaker 3>a five star review that helps new listeners find the
<v Speaker 3>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's
<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.