Episode 60: Sleep and ADF, Lowering Your A1C, Cravings and the Gut Microbiome, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, We're
<v Speaker 1>so glad you're here today. Welcome to this week's episode
<v Speaker 1>of the Fast Feast Repeat, Intermittent Fasting for Life podcast.
<v Speaker 3>How are you doing today, Sherry?
<v Speaker 2>I am doing fabulous. I am recovering from our fabulous
<v Speaker 2>week at the beach last week.
<v Speaker 1>It feels like y'all just we're here, I know, and
<v Speaker 1>it feels like you were only here for us such
<v Speaker 1>a short time.
<v Speaker 2>Well, and then I went home and immediately got ready
<v Speaker 2>for work and then worked all weekend. And so I
<v Speaker 2>told gen this this morning. I went to bed at
<v Speaker 2>like five thirty last night and I slept like I
<v Speaker 2>don't even know. They're almost thirteen hours today.
<v Speaker 3>You needed it.
<v Speaker 2>I needed it. My body needed that.
<v Speaker 1>Yep.
<v Speaker 2>So how are you.
<v Speaker 1>I'm doing great, although I miss y'all. We need to
<v Speaker 1>all just like live together like the Golden Girls.
<v Speaker 3>One day, I a girl old.
<v Speaker 1>I agreed, well, twenty years from now at some point,
<v Speaker 1>I don't know.
<v Speaker 2>We've got longevity in the bag, so we do thirty
<v Speaker 2>years from now.
<v Speaker 3>I don't know how long it'll be, but we would
<v Speaker 3>have a lot of fun.
<v Speaker 2>At some point. If we end up single women, we're
<v Speaker 2>going to have to live together.
<v Speaker 3>I don't see that happening less than happens to change.
<v Speaker 2>Well, that's what I'm saying.
<v Speaker 3>We've got long deadygo because women live longer than men.
<v Speaker 3>Is that what?
<v Speaker 2>Or last for intermwwing faster?
<v Speaker 3>Yeah?
<v Speaker 1>So okay, maybe when we're in our eighties, yes.
<v Speaker 2>Yes, Oh all right. Well we have a weekly celebration
<v Speaker 2>from the UK today. This is from Loretta from Preston, UK.
<v Speaker 2>I've never heard of that I haven't either, she said.
<v Speaker 2>I started fasting after getting menopausal weight around my midriff.
<v Speaker 3>It was awful.
<v Speaker 2>All my clothes were tight with a big overhang. When
<v Speaker 2>I did my research, I also realized all of the
<v Speaker 2>other help benefits of fasting. I started in November of
<v Speaker 2>twenty twenty three, and I set my target as fourteen
<v Speaker 2>ten as I wanted to make sure I could do it.
<v Speaker 2>I was a bit daunted by sixteen eight at that point.
<v Speaker 2>The first two months I didn't lose any weight. However,
<v Speaker 2>I felt great, no bloating, better concentration. For that alone,
<v Speaker 2>I felt like if was worth doing. Then by January
<v Speaker 2>of twenty twenty four, the weight started slowly coming off
<v Speaker 2>off and my previously tight clothes were fitting so much better,
<v Speaker 2>and all of the weight was coming off my mid section.
<v Speaker 2>I was seventy four kilograms at the start, and now
<v Speaker 2>I'm about sixty nine kilograms, so that's around ten pounds lost.
<v Speaker 2>It doesn't sound like much, but I can feel it.
<v Speaker 2>I feel so much better.
<v Speaker 3>You know, ten pounds around your middle is a lot of.
<v Speaker 2>Pass It really is, it really is, She says, I
<v Speaker 2>feel so much better and I have found it easy.
<v Speaker 2>So here she was afraid of sixteen eight, and now
<v Speaker 2>she's saying it's easy. She says, I'm only aiming to
<v Speaker 2>get to sixty seven kilograms, so I'm nearly there. But
<v Speaker 2>to be honest, I'm happy where I am too. I
<v Speaker 2>wish I had known about this years ago. The weight
<v Speaker 2>loss is an add on bonus to the feel good benefits.
<v Speaker 2>I still see people doing extreme diets and I think,
<v Speaker 2>why not try this? I use the fasta gap which
<v Speaker 2>logs the times and ensures no cheating. The stars and
<v Speaker 2>frosty rewards sometimes just gives you the lie incentive to
<v Speaker 2>fast a little bit longer, like to the next hour.
<v Speaker 2>Slow and steady wins the race.
<v Speaker 1>Yeah, I love that last line. Flow and Steady wins
<v Speaker 1>the race.
<v Speaker 2>It really does, because we say that all the time.
<v Speaker 2>But it's when people really start trying to expedite their
<v Speaker 2>fat loss and they start overfasting or they start over restricting,
<v Speaker 2>or you know, they start whittling down their fasting hours
<v Speaker 2>to really short or whatever it is that they're doing
<v Speaker 2>to try to expedite their fat loss. That's what we
<v Speaker 2>see time and time again, really gets people derailed and
<v Speaker 2>they either end up stepping away for fasting for a while,
<v Speaker 2>or pitches backfires on them, they start getting sort of
<v Speaker 2>that bene restrict behavior. So slow and steady really is best.
<v Speaker 1>And you know that's really how the body responds to
<v Speaker 1>over restriction. So overfasting and over restriction with too short
<v Speaker 1>of an eating window and too much fasting for your body,
<v Speaker 1>you start to want to bend, feel like you need
<v Speaker 1>to binge. Now, if you're very new and you're just
<v Speaker 1>starting out and you're having binge behavior during the adjustment period,
<v Speaker 1>that's because your body's not adapted to fasting yet. But
<v Speaker 1>once your body is fat adapted, it feels a lot better.
<v Speaker 1>But if you then continue fasting and you're overly restricting
<v Speaker 1>and you're pushing yourself for longer, longer fast and shorter
<v Speaker 1>and shorter windows, and you start feeling the binge behavior,
<v Speaker 1>that's your body sending you a warning sign because our
<v Speaker 1>bodies do not want us to over restrict. And your
<v Speaker 1>body's like, oh, there must not be any food. Next
<v Speaker 1>time you see food, you better eat.
<v Speaker 3>A lot of it. That's a biology.
<v Speaker 1>So that's a sign again if you're fasting, if you've
<v Speaker 1>been fasting for a while and as time goes on,
<v Speaker 1>you get more and more binge feelings. Then you need
<v Speaker 1>to look too. Hmmm, could I be accidentally over restricting
<v Speaker 1>and really listen to that?
<v Speaker 2>Yeah, and I wanted to touch a second two. She
<v Speaker 2>said she uses an app called Fastic And there's a
<v Speaker 2>lot of fasting apps out there. And by the time
<v Speaker 2>this comes out, it'll be probably five or six weeks
<v Speaker 2>since was it the life Life app that just went away?
<v Speaker 2>And I can't remember if we talked about this with
<v Speaker 2>Roxy last week or not. So a lot of people
<v Speaker 2>are trying to figure out which fasting app to switch to,
<v Speaker 2>and this and that a couple things. A lot of
<v Speaker 2>these fasting apps will tell you, oh, you're you're in
<v Speaker 2>fat burn now, or you're in cotosis now or.
<v Speaker 3>Whatever autophagy but just began.
<v Speaker 2>Yeah, don't get caught up in that because it's kind
<v Speaker 2>of gimmicky. Just set your fasting goals. I like a
<v Speaker 2>fasting app. And this is where I'll tell you it
<v Speaker 2>can be fun to use a fasting app if you
<v Speaker 2>are like a competitive person, which I am, so I
<v Speaker 2>love to set my fasting goal and then not break
<v Speaker 2>my fast before it because to me, I like to
<v Speaker 2>see the winds, so I like to be able to
<v Speaker 2>look back and be like, out of thirty days, I
<v Speaker 2>hit my fasting goal, twenty nine days of them or whatever.
<v Speaker 3>So I like that.
<v Speaker 2>It's fun for me, and then it also gives me
<v Speaker 2>an awareness. I'm not good with time, and hours can
<v Speaker 2>pass and I have no idea that hours have passed,
<v Speaker 2>So it's good for me because I can look back
<v Speaker 2>and see when I really opened my window. Some people
<v Speaker 2>are big time watchers, like my husband. I am not.
<v Speaker 2>I can go all day without looking at a clock,
<v Speaker 2>so it's helpful for me. And in the beginning I
<v Speaker 2>used to find myself watching the clock a lot before
<v Speaker 2>I was really fat adapted, and I'd be like, how
<v Speaker 2>much longer ti I can eat? How much longer I eat?
<v Speaker 2>And the fasting app really helped me. I didn't use
<v Speaker 2>one when I first started fasting, but it helped me
<v Speaker 2>when I was transitioning to a five hour window because
<v Speaker 2>rather than watching the clock, I just knew that my
<v Speaker 2>phone would alert me when I hit my fasting goal.
<v Speaker 2>So for me, it felt like I could just get
<v Speaker 2>busy doing what life was thrown at me, and I
<v Speaker 2>wasn't clock watching. And so if you feel like you're
<v Speaker 2>clock watching and you feel like you could just put
<v Speaker 2>your faith in an app to tell you when it's
<v Speaker 2>time to open your window rather than you know, just
<v Speaker 2>counting down the minutes. I found that really helpful. So
<v Speaker 2>some people never use an app, and that's okay too.
<v Speaker 2>You don't have to. There's pros and cons to using
<v Speaker 2>one or not using one.
<v Speaker 1>Yeah, and I totally agree with that gimmicky like this
<v Speaker 1>is what your body is doing right now, because that
<v Speaker 1>might not be what your body is doing right now.
<v Speaker 1>Like autophogy doesn't just begin at a certain time, and
<v Speaker 1>whether it's ramped up or not.
<v Speaker 3>It's more like a dimmer switch rather than an off
<v Speaker 3>on switch. So yeah, you know, we.
<v Speaker 1>Do experience increased autophogy even with the daily eating one
<v Speaker 1>too approach. Even if you're doing you don't have to
<v Speaker 1>be fasting twenty four hours or something to experience that.
<v Speaker 2>Yeah. I just saw in our Old Life Lessons Facebook group.
<v Speaker 2>I just saw today where somebody had said that they
<v Speaker 2>used to use a different app or they've been using
<v Speaker 2>another app, and they were really disappointed because if you
<v Speaker 2>want it to tell you when you're in fat burning now,
<v Speaker 2>you have to pay for the app. You can't use
<v Speaker 2>the free version, and I'm like, I don't.
<v Speaker 1>Know if you're in fat burning right right, Like you
<v Speaker 1>could have eaten so much the day before, okay, Like
<v Speaker 1>for example, we just had that great trip. I was here,
<v Speaker 1>but y'all visited me and we ate out a lot,
<v Speaker 1>we had longer windows, we had delicious meal.
<v Speaker 2>All the delicious foods.
<v Speaker 1>I'm pretty sure I was not burning fat the entire
<v Speaker 1>next day after y'all left, no matter what time that
<v Speaker 1>was or how long I'd been fasting, because I had
<v Speaker 1>put so much fuel into my body while y'all were
<v Speaker 1>here that my body had to deal with that first.
<v Speaker 1>So you know, an app doesn't know whereas if you
<v Speaker 1>eat really lightly one day, like if I had a
<v Speaker 1>tiny short window, maybe I'll someone was doing a down day,
<v Speaker 1>had a five hundred calory down day, just thinking that
<v Speaker 1>you might be burning fat. One hour after you ate
<v Speaker 1>that Downday meal, you're already back to fat burning. So
<v Speaker 1>there are too many factors. If you're really active, you're
<v Speaker 1>metabolic rate. An app does not know when you begin
<v Speaker 1>fat burning. It could always be wrong every time it
<v Speaker 1>tells you yep.
<v Speaker 3>So don't pay for that definitsten to your body.
<v Speaker 2>Your body's going to tell you when you.
<v Speaker 3>Oh, my body does tell me.
<v Speaker 1>Yeah, like I can tell yep, once you've been doing
<v Speaker 1>it a while, you know.
<v Speaker 3>All Right.
<v Speaker 1>Now, we've got a question from a listener. The question
<v Speaker 1>is from Struggle Bus in Saint Louis, hi Jen and Sherry.
<v Speaker 1>First off, thank you so much for everything you do.
<v Speaker 1>I've listened to all of your episodes and have repeated
<v Speaker 1>multiple ones as well. Here's my question, what are the
<v Speaker 1>best tips for going to bed hungry when doing ADF SO.
<v Speaker 3>I guess she means she doesn't want to go to
<v Speaker 3>bed hungry? Right?
<v Speaker 2>Is that?
<v Speaker 3>How do you interpreted that?
<v Speaker 2>Yeah, I think that's what's happening. She's struggling doing to
<v Speaker 2>bed hungry on ADF so.
<v Speaker 3>She said a little bit about me.
<v Speaker 1>I came to Internet and fasting in December of twenty twenty,
<v Speaker 1>shortly after having my first two babies, who were one
<v Speaker 1>and three at the time. I took a year off
<v Speaker 1>of breastfeeding and being pregnant to try and get healthy
<v Speaker 1>before attempting to conceive my third. I've had PCOS since
<v Speaker 1>I was twelve, complete with facial hair weight loss, resistance
<v Speaker 1>and cysts on my ovaries on the ultrasound keto and
<v Speaker 1>the grace of God helped me to conceive my first two,
<v Speaker 1>but I was really struggling sticking to keto and I
<v Speaker 1>was still going on without a cycle. As soon as
<v Speaker 1>I learned about fasting, I did a seventy two hour
<v Speaker 1>fast and became pregnant within two to three weeks. Fast forward,
<v Speaker 1>I just finished nursing my third and my fasting glucose
<v Speaker 1>levels are out of control. I had gestational diabetes with
<v Speaker 1>my third and I never stopped checking my fasting glucose
<v Speaker 1>in the morning, and I occasionally wear a CGM. I
<v Speaker 1>have a very high stressed job, working twelve to thirteen hours,
<v Speaker 1>which actually makes it great for fasting. You know what
<v Speaker 1>I'm talking about, Sherry. After doing a lot of research,
<v Speaker 1>I think ADF is the best option for me, at
<v Speaker 1>least for the next few months.
<v Speaker 3>Here's my issue.
<v Speaker 1>By the time I walked through the door at eight
<v Speaker 1>thirty at night, my brain is utterly exhausted, and I
<v Speaker 1>have three toddlers needing my attention and a husband who
<v Speaker 1>desperately needs a break since he's been with those three
<v Speaker 1>toddlers all day. I end up binging on whatever I
<v Speaker 1>can get my hands on and then going to bed
<v Speaker 1>feelings so defeated that once again I could not complete
<v Speaker 1>an EIGHTYF day. My up days are mostly whole foods,
<v Speaker 1>plenty of protein and minimal sugar.
<v Speaker 3>My fasts are clean.
<v Speaker 1>My goal is to get my fasting glucose less than
<v Speaker 1>one hundred consistently because I have three babies who I
<v Speaker 1>need to be there for. Please share all your tips
<v Speaker 1>for how to stick with it when your brain is
<v Speaker 1>just totally fried.
<v Speaker 3>Thank you so much.
<v Speaker 2>Okay, well, I'm not sure because you don't really say,
<v Speaker 2>but it kind of seems like maybe you're not using
<v Speaker 2>the down day meal when you're doing your ADF or
<v Speaker 2>when you're attempting to do ADF.
<v Speaker 1>I thought the same thing that she was trying to
<v Speaker 1>force herself to do the full fast, but she gets
<v Speaker 1>home and like caves in and eats a lot, like
<v Speaker 1>not a Downday meal, but she just like starts binging.
<v Speaker 2>Yeah, so my tip for you, Okay, so this is
<v Speaker 2>one way that you don't have to go to bed hungry.
<v Speaker 2>You're not getting home until late, so having your down
<v Speaker 2>day meal like an hour or two before you go
<v Speaker 2>to sleep. I don't know how early you go to
<v Speaker 2>bed if you're getting back up the first thing the
<v Speaker 2>next morning or what. But using that Downday meal means
<v Speaker 2>you don't have to go to bed hungry. If you
<v Speaker 2>have it just you know, an hour or two before bed,
<v Speaker 2>you'll go to bed with your belly full. I find
<v Speaker 2>it's helpful to eat something hot, like hot food to
<v Speaker 2>me is more satisfying. Include some complex carbs in there,
<v Speaker 2>because that's really going to help you sleep better. And
<v Speaker 2>because you sort of have a crazy life, you're coming
<v Speaker 2>home from work, you're tired, you're exhausted, I get it.
<v Speaker 2>You know, it is really easy to just start eating
<v Speaker 2>whatever is available to you. This is where you're going
<v Speaker 2>to be very intentional. I would plan out your down
<v Speaker 2>day meals in advance. You know exactly what you're going
<v Speaker 2>to eat. You know if you need a prep it
<v Speaker 2>in advance, you can do that and make it something easy,
<v Speaker 2>make it something satisfying, and just really remember what your
<v Speaker 2>goals are and why you want to do ADF. And
<v Speaker 2>it's going to feel hard at first, but I feel
<v Speaker 2>like being prepared and knowing exactly what you're going to
<v Speaker 2>eat and saying this is it. I'm going to sit down,
<v Speaker 2>I'm going to open my window. I know your kids
<v Speaker 2>probably want your attention when you get home, but at
<v Speaker 2>some point make time to sit down and have this
<v Speaker 2>meal and be paying attention to it because that's really
<v Speaker 2>important for satisfaction. And if you can't do that at
<v Speaker 2>home because it's just too crazy and you're getting kids
<v Speaker 2>to bed or whatever, maybe you could do it, like
<v Speaker 2>before you leave work clock out, take your little down
<v Speaker 2>day mail with you, sit, sort of decompress a little bit,
<v Speaker 2>eat your meal, and then go home knowing that that's
<v Speaker 2>done and.
<v Speaker 3>It's over with.
<v Speaker 2>Do you have any other suggestions, Jen.
<v Speaker 3>Great minds. I was going to say the same thing. Yeah,
<v Speaker 3>so you do not.
<v Speaker 1>Have to go to bed hungry on a down day,
<v Speaker 1>and it also keeps you from sleeping well for many people.
<v Speaker 1>Many people do not sleep well after a full, fast,
<v Speaker 1>down day, so sleep is important. And you know, I
<v Speaker 1>totally understand the stress of walking in the door and
<v Speaker 1>there's all those kids and you're just like, I just
<v Speaker 1>need to eat something.
<v Speaker 3>So I love Shehry's suggestion too.
<v Speaker 1>If you can't manage it when you get home, to
<v Speaker 1>figure out a way to eat before you get home
<v Speaker 1>so that you're not walking in starving and stressed, because
<v Speaker 1>that is what is going to really make it harder. So,
<v Speaker 1>like Sherry said, plan have something ready, whatever it might be, meal,
<v Speaker 1>prep have it in a container. I mean, whatever you
<v Speaker 1>have to do to get that five hundred calorie down
<v Speaker 1>day meal so that you can eat it in a
<v Speaker 1>way that satisfies your body. Because the key is also
<v Speaker 1>that you don't want to be just wandering.
<v Speaker 3>Around the kitchen right eating whatever.
<v Speaker 1>Because if it were me, if I came in and
<v Speaker 1>stressed out and just started eating, I would definitely not
<v Speaker 1>stick to five hundred calories. I would just especially at
<v Speaker 1>that time of the day, I would just eat, eat, eat.
<v Speaker 1>But the Downday meal is great for sleep. I don't
<v Speaker 1>sleep while if I'm hungry.
<v Speaker 2>Yeah, and I don't sleep well after, like especially run run,
<v Speaker 2>running all day at work and then you come home
<v Speaker 2>and you're still in that run run mambo, and then
<v Speaker 2>you've got katosis thrown in there. I would have the
<v Speaker 2>hardest time unwinding to go to sleep and then staying
<v Speaker 2>asleep through the night. I really need that Downdate meal.
<v Speaker 2>I need some complex cards in there. I mean, like
<v Speaker 2>if you want something that's like quick and easy, even
<v Speaker 2>making like a breakfast burrito with some eggs and some
<v Speaker 2>spinach and whatever on, like a whole grain, high fiber tortilla,
<v Speaker 2>that to me would be really hearty and satisfying. It
<v Speaker 2>doesn't have to be a complicated meal. It can be
<v Speaker 2>something really easy. I know Gin would go for a
<v Speaker 2>baked potato.
<v Speaker 1>I would because potatoes helped me sleep. I sleep so
<v Speaker 1>well after a big potato.
<v Speaker 2>Like a bowl of chili, to me, is very hearty
<v Speaker 2>and satisfying. And you know you can make that from scratch,
<v Speaker 2>and you can figure out how much as five hundred calories.
<v Speaker 2>I imagine you could eat a pretty good amount of
<v Speaker 2>chili to get to five hundred calories.
<v Speaker 3>I would need mine over a starch.
<v Speaker 1>I know the beans are a starch, but I just
<v Speaker 1>need a little bit more, a little bit more, you
<v Speaker 1>start me.
<v Speaker 2>I made this chili this weekend at work, and I
<v Speaker 2>used to eat it all the time my weight watchers,
<v Speaker 2>and I just sort of drifted away from it, and
<v Speaker 2>I thought of it the other day and I made it.
<v Speaker 2>And it's nothing but beans and corn and tomatoes, yuh,
<v Speaker 2>and some seasoning. And I actually had it over brown
<v Speaker 2>rice and I felt great, very satisfied, and it was
<v Speaker 2>not over five hundred galleries for that.
<v Speaker 1>Yeah, that would be a down day meal. That would
<v Speaker 1>be very satisfying. Brown rice would satisfy me well. White
<v Speaker 1>rice satisfies me really well too. You get hungry from
<v Speaker 1>white rice, don't you.
<v Speaker 2>I do get hungry from white rice. Yep, I don't know.
<v Speaker 2>I feel like maybe without that bringing in on the
<v Speaker 2>outside of the rice or whatever, it just maybe spikes
<v Speaker 2>my blood sugar a little bit faster, and I get
<v Speaker 2>a little kind of reactive hunger from it. Brown rice,
<v Speaker 2>my body does okay with that. It's really interesting how
<v Speaker 2>we all feel different with different things. I do better
<v Speaker 2>with the whole grain pasta as well.
<v Speaker 3>Yeah.
<v Speaker 2>Anyway, those are some ideas to try. And if you
<v Speaker 2>can't get to ADF right now, just get because I
<v Speaker 2>also don't really know. You said you just started returning
<v Speaker 2>to fasting again, and maybe you're just trying to jump
<v Speaker 2>to ADF too soon.
<v Speaker 3>That could be a too.
<v Speaker 1>Maybe just have an eating window, come home, have a
<v Speaker 1>satisfying eating window, and the next day have another eating window,
<v Speaker 1>and just keep doing that. You might think that with
<v Speaker 1>PCOS the only thing you can do is ADF, and
<v Speaker 1>that's not true.
<v Speaker 2>Right, Yeah, because even with the daily eating window, you're
<v Speaker 2>gonna get into katosa's daily if you structure your windows
<v Speaker 2>in a way that gets you into kotosis the next day,
<v Speaker 2>and not.
<v Speaker 1>Like hours and hours of katosis like when I do
<v Speaker 1>a nineteen five, I have like a little bit. You're
<v Speaker 1>not trying to be in katosis for like seven hours
<v Speaker 1>out of your day or anything like that.
<v Speaker 2>The key is is that we're keeping insulin low all
<v Speaker 2>day long, and that's that's really the healing part of it,
<v Speaker 2>all right. So we have a submission from Roger in California.
<v Speaker 2>He doesn't really ask a question, but I feel like
<v Speaker 2>he might be seeking some encouragement and advice. He wrote,
<v Speaker 2>I'm not a regular I effort yet, but I'm trying
<v Speaker 2>to improve my health a bit more using intermint fasting.
<v Speaker 2>I am a sixty nine year old mail and I
<v Speaker 2>was medicated type two diabetic for over twenty two years.
<v Speaker 2>After I retired, my fasting blood sugar started rising and
<v Speaker 2>moving towards an after meal range. So when he means
<v Speaker 2>after meal, like a post prandial blood sugar is going
<v Speaker 2>to be higher after you eat. So he's saying his
<v Speaker 2>fasting blood sugars were rising to what an after meal
<v Speaker 2>range blood sugar should be, he says, so I decided
<v Speaker 2>to find a better treatment method. I found Mastering diabetes,
<v Speaker 2>and I started eating mostly whole food, plant based with
<v Speaker 2>a little intermittent fasting by simply delaying breakfast three times
<v Speaker 2>a week until lunchtime. At the beginning, I tried not
<v Speaker 2>to eat after seven pm to make my fasting longer.
<v Speaker 2>After eighteen months, I dropped about forty five pounds and
<v Speaker 2>stop my diabetes medication statin and blood pressure meds. A
<v Speaker 2>few months into my lifestyle eating change, my BIMI drop
<v Speaker 2>from over thirty to my current twenty three. I'm the
<v Speaker 2>lightest I have been in my adult life at one
<v Speaker 2>hundred and fifty five pounds. However, lately I've added snacking
<v Speaker 2>on nuts in the evening and have started adding a
<v Speaker 2>bit of weight. Nuts are great, but I guess I
<v Speaker 2>was eating too much of them. After three days of
<v Speaker 2>sixteen eight fasting, I dropped the extra weight I gained recently. Yay,
<v Speaker 2>fasting feels great and does not lessen my workouts or
<v Speaker 2>daily walking of five plus miles. I hope if will
<v Speaker 2>help me lower my A and C from six point
<v Speaker 2>zero into the normal range below five point eight. So far,
<v Speaker 2>my whole food plant eating lifestyle has brought down my
<v Speaker 2>A and C from seven point two to six, but
<v Speaker 2>six is still pre diabetic and I seem to be
<v Speaker 2>unable to get it any lower. And I just want
<v Speaker 2>to say, it was seven point two on diabetes medication
<v Speaker 2>right and now he is not on diabetes medication, it
<v Speaker 2>has it to six. So that is amazing because if
<v Speaker 2>he was like not medicated, his A and C could
<v Speaker 2>have been eleven twelve. You have no idea. So anyways,
<v Speaker 2>he says, I hope fasting will help lower my fasting
<v Speaker 2>insulin and help heal my overwork pancreas. Luckily, I never
<v Speaker 2>needed to inject insulin from my diabetes and I'm looking
<v Speaker 2>to enjoy my retirement without the complications of diabetes. So
<v Speaker 2>what do you think, jen if Roger is looking to
<v Speaker 2>use fasting as a therapeutic method to reduce as A
<v Speaker 2>and C, what would you suggest?
<v Speaker 1>All right, so you know, I'm familiar with Mastering Diabetes.
<v Speaker 1>I had Cyrus on Intermittent Fasting Stories, and I also
<v Speaker 1>went on his podcast, and I learned so much from
<v Speaker 1>reading Mastering Diabetes and just like Cyrus says, when I
<v Speaker 1>was wearing a CGM, my blood sugar response and my
<v Speaker 1>blood sugar levels, my fasting blood sugar level, all of
<v Speaker 1>that so much better with whole food, plant based lower fat.
<v Speaker 1>So there's the key in their lower fat. Here's the
<v Speaker 1>thing about nuts. Nuts are higher fat. So if you
<v Speaker 1>go back to Mastering Diabetes and look at their guidelines,
<v Speaker 1>they have like you know, green foods, yellow foods, red foods.
<v Speaker 1>I feel like I'm just going from memory nuts or
<v Speaker 1>e they're yellow or red.
<v Speaker 3>They're not green, so.
<v Speaker 2>It's consumed sparingly or in moderation type thing.
<v Speaker 1>I can't remember where nuts go. Like avocado and nuts
<v Speaker 1>are higher fat. So if your therapeutically eating and fasting
<v Speaker 1>with a goal of I mean you're doing this, you know,
<v Speaker 1>like I said, therapeutically, it's like this is your prescription
<v Speaker 1>to get your A one C down, then both avocado
<v Speaker 1>and nuts are two things to be a little more
<v Speaker 1>mindful of. So it's more than just what your weight
<v Speaker 1>is doing. Cyrus explains beautifully in Mastery Diabetes how the
<v Speaker 1>higher fat keeps you more insulin resistant. So I would
<v Speaker 1>stick to sixteen eight and follow their approach with the
<v Speaker 1>foods in the green list and not add in the
<v Speaker 1>ones from the yellower red over time and see what
<v Speaker 1>your A one C does and see. I think this
<v Speaker 1>is just such a great testament to what Cyrus says
<v Speaker 1>is true because look at how much your A and
<v Speaker 1>C has gone down and how much weight you've lost
<v Speaker 1>and how good you feel.
<v Speaker 2>Yeah, and I think too. You say you do three
<v Speaker 2>days of sixteen eight fast thing, I would do it
<v Speaker 2>every day. I would just do it every day. I
<v Speaker 2>just wake up clean fast. It seems like you're probably
<v Speaker 2>I think you said you were opening around noon.
<v Speaker 3>Was it noon noon?
<v Speaker 2>I thought he said noon, Oh yeah until lunchtime and.
<v Speaker 3>Delayed breakfast till lunch. Yeah.
<v Speaker 2>Yeah, So just do that every day, or do it
<v Speaker 2>even five days a week, and I think you'll notice
<v Speaker 2>a big difference just from adding a little bit more
<v Speaker 2>fasting to your schedule.
<v Speaker 1>Did you listen to the episode I did the Cyrus
<v Speaker 1>I did not, So I was so funny to list
<v Speaker 1>he was eating while I was recording with him. I'm like,
<v Speaker 1>you're the first guest I've ever had he was eating. Well,
<v Speaker 1>I'll record it because he's like super lean and you
<v Speaker 1>know he actually loves fasting and has done so.
<v Speaker 3>It had been fasting. But he's so lean.
<v Speaker 1>He has a very very long eating Now, yeah, he
<v Speaker 1>was eating some dates or something.
<v Speaker 3>It was funny, that's funny.
<v Speaker 2>Yeah, well, yeah, I noticed he said he's really lean.
<v Speaker 2>And a lot of times people think if they're really lean,
<v Speaker 2>that you know, you can't afford to do it any more fasting,
<v Speaker 2>But you really can. J is very lean. And I
<v Speaker 2>don't know what his BMI is, but he has an
<v Speaker 2>eight hour window every day.
<v Speaker 3>Yeah, about eleven to seven is about his eating window.
<v Speaker 3>And he The thing is is that he didn't just
<v Speaker 3>keep losing more and more and more, right, he did not.
<v Speaker 1>He stopped losing weight and has settled in and he's
<v Speaker 1>really healthy.
<v Speaker 3>And yes, he's really really lean. He's lanky. He's always
<v Speaker 3>been late lanky.
<v Speaker 1>Yeah, but not like like a skeleton or anything.
<v Speaker 3>He's just got a lanky body style.
<v Speaker 1>All Right, We've got a different Roger who is asking
<v Speaker 1>if unsweetened iced tea from McDonald's breaks a fast.
<v Speaker 2>Well, I'm gonna tell you exactly what I did. My
<v Speaker 2>answer was no, it doesn't, and I know this because
<v Speaker 2>I drink it. However, how can you determine whether or
<v Speaker 2>not something breaks a fast. Well, this is exactly what
<v Speaker 2>I did, and you can do this too. I just
<v Speaker 2>went to their website and if you look under nutrition
<v Speaker 2>or whatever, they actually describe it and they say McDonald's
<v Speaker 2>iced tea recipe features a brisk blend of Orange Peco
<v Speaker 2>black tea. And that's just a description of the variety
<v Speaker 2>the graded tea. But it says black tea freshly brewed
<v Speaker 2>and served nice cold. And when you go to the ingredients,
<v Speaker 2>it says the ingredients listed on the actual website are
<v Speaker 2>brood tea and ice.
<v Speaker 3>Yep.
<v Speaker 2>So that's how you know it's clean fast tea. Most
<v Speaker 2>foods and drinks out there, the government requires them to
<v Speaker 2>put the ingredient list out there for people to see,
<v Speaker 2>so you can pretty much find anything, and if it
<v Speaker 2>had something weird in there, they would have to disclose that.
<v Speaker 3>Yeah, that's right, that's true. So yeah, Orange Peko tea
<v Speaker 3>is just tea that confuses so many people. They'll be like, oh, no,
<v Speaker 3>I've been drinking this tea.
<v Speaker 1>And I just realized it's been breaking my fast because
<v Speaker 1>I saw that it said orange Pecos.
<v Speaker 3>I'm like, good news, there's no orange.
<v Speaker 1>I guess it's the color of something with the tea
<v Speaker 1>as they're processing it.
<v Speaker 3>I don't know, something like that.
<v Speaker 2>Yeah, I've never looked into that. I don't know. I
<v Speaker 2>have to look at.
<v Speaker 1>Graid of t That's all I know. Now it's time
<v Speaker 1>for our segment called What's Your Why? And most of
<v Speaker 1>us begin intermittent fasting with weight loss in mind, and
<v Speaker 1>it is a great reason to begin, but there's so
<v Speaker 1>much more to what intermittent fasting can do for us
<v Speaker 1>beyond weight loss. So it's a really good idea to
<v Speaker 1>create a why statement either before you start intermittent fasting
<v Speaker 1>or write this minute right one now put weight loss
<v Speaker 1>in there.
<v Speaker 3>But what else do you want?
<v Speaker 1>You want to lower your A one c the way
<v Speaker 1>that Roger is lowering his. Do you want to have
<v Speaker 1>great energy the way that Sherry and I do? You
<v Speaker 1>want to have food freedom? There's so many reasons you
<v Speaker 1>want to age well craft your why statement, and I
<v Speaker 1>believe you're more likely to view intermittent fasting as a
<v Speaker 1>lifestyle when you're not just focused on what the scale
<v Speaker 1>is doing.
<v Speaker 2>So this week's why it comes from MC in South Carolina.
<v Speaker 2>My why is I want to be the healthiest version
<v Speaker 2>of myself enjoying life to the fullest. Reduced inflammation and
<v Speaker 2>allergy relief for my two biggest whys apart from weight loss.
<v Speaker 2>IF has created a ripple effect in my life to
<v Speaker 2>wake up and take care of my one and only body.
<v Speaker 2>My husband and I want to start trying to get
<v Speaker 2>pregnant later this year, and I feel like I am
<v Speaker 2>setting up my body well for when we start trying.
<v Speaker 2>Thank you so much for all.
<v Speaker 3>Of your support. Yeah, I think that's great.
<v Speaker 2>So I did just look up orange peico because I
<v Speaker 2>wanted to know, you know, how I worked. I do
<v Speaker 2>you Sometimes you'll see pure. I think it's ceylon ceyl on.
<v Speaker 2>I had no idea that this refers to tea leaves
<v Speaker 2>that are grown and processed in Sri Lanka, Okay. And
<v Speaker 2>then orange pico is just a high grade of tea.
<v Speaker 2>And this one site says the general consensus is that
<v Speaker 2>this grade of tea was associated with the Dutch royal family.
<v Speaker 2>The orange nassauce.
<v Speaker 1>On docpots called orange the orange men or something. One
<v Speaker 1>of the colleges, is it Syracuse, Do they're like the
<v Speaker 1>orange men?
<v Speaker 2>Hum?
<v Speaker 3>Yep? Is that what that are? Maybe they drink a
<v Speaker 3>lot of Orange Peko Tea.
<v Speaker 2>Maybe we're Syracuse. It's in New York, right, New York?
<v Speaker 3>Yeah, yeah, yeah, I guess.
<v Speaker 2>When a time I saw them, I thought maybe, like
<v Speaker 2>in my head, I thought it was like a citrus state.
<v Speaker 2>But then I just went they're in New York. That
<v Speaker 2>is no citrus growing in New York. I don't think so.
<v Speaker 3>Yeah, they're called the Orange Men, the Syracuse Orange Men.
<v Speaker 3>I just looked it up. Well, look, I went to
<v Speaker 3>a college with a weird mascot. Let's see. Do you
<v Speaker 3>know what the wake forests do?
<v Speaker 2>Know?
<v Speaker 1>It's pretty weird something. Deacons, the Demon Deacons. Okay, yeah,
<v Speaker 1>I guess they were trying to be scary.
<v Speaker 3>I don't know. We got the Deep Blue Doubles. We
<v Speaker 3>got the Demon Deacons North Carolina. What's y'all doing? That's funny? Yeah. Yeah.
<v Speaker 2>In case you want to know, this is what Jen
<v Speaker 2>and I do, even when we're together. We have to
<v Speaker 2>look up stuff all the time.
<v Speaker 3>Well, it's true because you got to know. Thank you,
<v Speaker 3>good Mandy Internet.
<v Speaker 1>What did you do?
<v Speaker 3>You just had to wonder all the time. I don't know.
<v Speaker 3>I guess I have to think about that. The other day.
<v Speaker 2>I just had to wonder until you went to the
<v Speaker 2>library and looked it up.
<v Speaker 1>Or you could get out your encyclopedias because we had encyclopedia.
<v Speaker 3>Yes we did, Yes, we did.
<v Speaker 2>All right. So this was sent in by Kate in
<v Speaker 2>Washington State. This next question, she says, in case you
<v Speaker 2>need this background info. I'm fifty nine, four years postmen apozzle,
<v Speaker 2>four years post cancer treatment and cancer free. My regular exerciser,
<v Speaker 2>my fasting protocol is nineteen five, and I feel great
<v Speaker 2>and I don't feel great at sixteen eight. I've been
<v Speaker 2>cleaned fasting since February sixth of twenty twenty four. I
<v Speaker 2>dirty fasted sixteen eight from June of twenty twenty three
<v Speaker 2>through January of twenty twenty four. My current weight is
<v Speaker 2>two hundred and forty five. I'm five foot six. My
<v Speaker 2>desired weight is one forty five to one fifty five,
<v Speaker 2>depending on how much muscle mass I have when I
<v Speaker 2>get there. I would love to hear more of your
<v Speaker 2>thoughts on how tastes and cravings change when following intermint festing.
<v Speaker 2>Why does this happen? I experienced this recently. There's a
<v Speaker 2>pre made Deli sandwich and small bag of chips that
<v Speaker 2>I would treat myself two once in a while. I
<v Speaker 2>had that treat recently, and it did not taste as
<v Speaker 2>good as I remembered. About an hour later. I then
<v Speaker 2>felt exhausted and I had stomach cramps. Over the next
<v Speaker 2>few days, I also craved things like candy bars and
<v Speaker 2>diet soda, things I usually never have or want. It's
<v Speaker 2>almost like eating one ultra processed food triggered cravings for more.
<v Speaker 2>Now I'm back on track and I'm trying to resolve
<v Speaker 2>the inflammation that this junk food fest has triggered. I'm
<v Speaker 2>back to eating vecchies and they actually love me back.
<v Speaker 2>What do you think about that?
<v Speaker 1>Jin, Well, now here's a theory, and I'm not sure
<v Speaker 1>though that one meal of it would cause this. So
<v Speaker 1>take this theory with a grain of salt. But we
<v Speaker 1>know that a lot of our cravings come from our gut.
<v Speaker 1>Our gut microbio they can send us, you know, the
<v Speaker 1>little gut bugs that live down there, send us cravings
<v Speaker 1>for what they need to thrive. Whatever your gut microbiome
<v Speaker 1>is composed of will affect what you're craving. So back
<v Speaker 1>when I used to eat the standard American diet, I
<v Speaker 1>craved the standard American diet.
<v Speaker 3>That's what I wanted.
<v Speaker 1>And now that I eat a lot of vegetables, I mean,
<v Speaker 1>Sherry saw this happen. Is We're going around to different restaurants.
<v Speaker 1>I started like ordering all the beans I could find. YEP,
<v Speaker 1>I had actually been eating out. I had Chad and
<v Speaker 1>I went out for my birthday before Sharon Roxy got here.
<v Speaker 1>And then I had a party that I went to
<v Speaker 1>on Sunday, and then Monday, Sherry and Roxy got here.
<v Speaker 1>And then Tuesday we went to this great restaurant at
<v Speaker 1>Brooklyn Gardens and I'm like, I would like a whole
<v Speaker 1>dish of succotash, which is bean like lima beans and corn.
<v Speaker 1>My body was like craving, like I needed some vegetables.
<v Speaker 3>So my gut.
<v Speaker 1>Microbiome needs beans and high fiber foods. I was not
<v Speaker 1>feeling well without having it.
<v Speaker 3>I just I needed.
<v Speaker 1>I was craving it. It's like I ate that first.
<v Speaker 1>That's the first thing that I that I went So
<v Speaker 1>now is one meal of a Deli's and you watched
<v Speaker 1>in a bag of chips enough. I mean, I guess theoretically,
<v Speaker 1>maybe there was like a little colony of the bad
<v Speaker 1>gut bugs still hanging in.
<v Speaker 3>There in that meal, and they're excited.
<v Speaker 1>At them and they like rebounded. I mean theoretically, could
<v Speaker 1>that happen? Yes, And then they started they're like, we
<v Speaker 1>also like candy bars and we also.
<v Speaker 3>Like diet soda. So then you're like feeding them.
<v Speaker 1>And then you really just liked to have to stop
<v Speaker 1>and say, Okay, I'm gonna feed them good things.
<v Speaker 3>Because that's really how my tastes changed. It didn't happen.
<v Speaker 1>Overnight, and it was really I guess Sherry knows this
<v Speaker 1>whole story, but it was when I was leading Facebook
<v Speaker 1>groups after delayed on and I came out.
<v Speaker 3>And it was twenty sixteen into twenty seventeen.
<v Speaker 1>And what was really really popular in twenty sixteen twenty
<v Speaker 1>seven in the diet world, especially internet and fasting. What
<v Speaker 1>would you say, Sherry, where were people coming in from.
<v Speaker 1>Oh gosh, well, I'm just gonna tell you Keto.
<v Speaker 2>Yeah, say, the keto world is really yeah, it was
<v Speaker 2>the keto world, and so we were having all these
<v Speaker 2>diet wars.
<v Speaker 1>Like people would come in and they would wander into
<v Speaker 1>the fasting group and they would be like, well, if
<v Speaker 1>you're not doing keto, you're wasting your time. Everyone should
<v Speaker 1>be Keto. You can't get into katosis if you aren't Keto.
<v Speaker 1>Remember that, Oh yes, oh yeah, there was some nurse.
<v Speaker 3>She was a nurse.
<v Speaker 1>I don't know who she was, but she like was
<v Speaker 1>arguing with me about getting into katosis. And this is
<v Speaker 1>before Mark Matson had written Flipping the Metabolic Switch where
<v Speaker 1>he talked about intermittent fasting and katosis. I was like,
<v Speaker 1>I promise you can, because I have tested my key tones.
<v Speaker 3>I know you can get in. But she was like,
<v Speaker 3>this is dumb.
<v Speaker 1>I'm leaving and we're like, okay, goodbye. But Keto was
<v Speaker 1>the big thing back then, so I was like, surely
<v Speaker 1>there's got to be a way that's right for everybody
<v Speaker 1>to eat. And that's when I started researching for a
<v Speaker 1>feast without fear, and I started digging in. And really
<v Speaker 1>that's when I started getting into, you know, obviously the
<v Speaker 1>blue zones and I got microbiome. But I was eating
<v Speaker 1>standard and diet pretty much before that. So again, this
<v Speaker 1>is twenty seventeen, I'm still eating the standard American diet.
<v Speaker 1>I'm going down these rabbit holes because I just did
<v Speaker 1>not think Keto was how every human is supposed to
<v Speaker 1>live it didn't make any sense to me that we're
<v Speaker 1>supposed to just eat low carb, and I also felt
<v Speaker 1>awful on low carb. So I'm looking around learning about
<v Speaker 1>the gut microbiome, learning about the blue zones, and I'm like,
<v Speaker 1>this makes a lot more sense, and it's really how
<v Speaker 1>I also learning about genetics and how that plays a role.
<v Speaker 1>But so at that time I started to become more
<v Speaker 1>intentional about what I was eating.
<v Speaker 3>I started to eat more.
<v Speaker 1>Like the blue zones, focusing on fiber, eating more vegetables.
<v Speaker 3>I was doing meal kits at the time.
<v Speaker 1>I was early days of Green Chef, also plated, and
<v Speaker 1>so I started ordering more adventurous meals and making myself
<v Speaker 1>eat the vegetables.
<v Speaker 2>I remember Jin when she did not eat kale.
<v Speaker 3>I didn't eat kale.
<v Speaker 1>I would throw it away, it would come in ashit,
<v Speaker 1>I throw it in the garbage. I do. In fact,
<v Speaker 1>we're having a Green Chef meal tonight that is a
<v Speaker 1>white bean and kale soup.
<v Speaker 3>It's like white amazing kale. I think it's carrots, but
<v Speaker 3>it might be sweet potatoes.
<v Speaker 1>I just know the picture of it has like the
<v Speaker 1>orange something something orange is in there too, And so
<v Speaker 1>I'm making that and no. I remember they sent me
<v Speaker 1>one time some rainbow shard and you throw it away
<v Speaker 1>and I'm like, I'm not eating that.
<v Speaker 3>I threw it in the garbage. I remember that I
<v Speaker 3>had to like slowly ease in.
<v Speaker 1>But what's funny is the more I ate, the more
<v Speaker 1>I liked it. And so I really think that your
<v Speaker 1>gut microbiome shifts. And then you're like, man, I wish
<v Speaker 1>I had some kale. Yeah, sure do love these Brussels sprouts.
<v Speaker 1>But it didn't happen overnight. And as long as you're
<v Speaker 1>continuing to feed the gut microbiome profile that likes the
<v Speaker 1>junk food, that's what you are.
<v Speaker 3>You're fostering.
<v Speaker 1>You know, think about your garden and if you planted
<v Speaker 1>a garden at home, if you wanted to grow carrots
<v Speaker 1>and zucchini, you wouldn't plant watermelon. You wouldn't keep planting
<v Speaker 1>watermelon and being surprised that zucchini and carrots showed up.
<v Speaker 1>So if you want to nurture a good gut microbiome,
<v Speaker 1>you have to plant. See where I'm going with that.
<v Speaker 1>Plant what you want? You want the gut microbiome that
<v Speaker 1>responds to the healthy foods.
<v Speaker 3>They might get mad at you at first do when
<v Speaker 3>you switched.
<v Speaker 2>I think too a lot of wanting and craving these
<v Speaker 2>foods just comes from exposure to them as well, not
<v Speaker 2>because of the gut biome so much like just because
<v Speaker 2>let's just say, I don't know anybody the very first
<v Speaker 2>time they ever tasted beer, wine, black coffee that went
<v Speaker 2>that is absolutely delicious, Give me more. They have strong
<v Speaker 2>flavors to them, and that's something that people have to
<v Speaker 2>almost train their palate to enjoy. And I think it's
<v Speaker 2>the same with a lot of vegetables. When your diet
<v Speaker 2>is full of these tasty foods that are like high
<v Speaker 2>fat and salty and sweet, and you're not palatable, like yeah,
<v Speaker 2>and you're not eating you know, the more bitter veggies
<v Speaker 2>and the earthy veggies. Yeah, of course it's gonna taste
<v Speaker 2>foreign the first few times you taste them, and you
<v Speaker 2>might think, hmm, I don't know if I love that.
<v Speaker 2>But then eventually, when you just keep re exposing yourself
<v Speaker 2>to them, then you do start to crave them. I
<v Speaker 2>detested Brussels sprouts and then I had them sometime like
<v Speaker 2>probably twenty eighteen for the first time, and I was like, hmm,
<v Speaker 2>those are pretty good. Well, I had them at cheesecake
<v Speaker 2>factory and I think they were cooked with maple syrup.
<v Speaker 2>I think they had bacon maple syrup. Of course they
<v Speaker 2>were delicious, but I liked them so much that I
<v Speaker 2>was like, hmm, I'm gonna try to incorporate more Brussels sprouts. Yeah,
<v Speaker 2>and I did, and I sweetened them up at first
<v Speaker 2>to you know, really enjoy them. And now I can
<v Speaker 2>take a container of shade Brussels sprouts sautem in a
<v Speaker 2>pan and and eat them with like some tariaki or
<v Speaker 2>soy sauce on them. I don't They don't have to
<v Speaker 2>be sweet, and I enjoy them. But I had to
<v Speaker 2>work my way there. Yeah, And I think that is
<v Speaker 2>slowly how our tasting cravings change, in addition to our
<v Speaker 2>guts changing. So as far as like the candy bars
<v Speaker 2>and diet sodas, you said you felt exhausted, you had
<v Speaker 2>stomach crabs, you didn't feel good. I kind of wonder
<v Speaker 2>if you just weren't craving some foods that maybe.
<v Speaker 3>Don'tamine hit for the brain.
<v Speaker 2>Yeah, yeah, h yeah, your body was wanting to feel better,
<v Speaker 2>and your body thought, I know, a candy barrow tastes
<v Speaker 2>delicious to make me feel better.
<v Speaker 1>Well, it's like, you know, I don't drink a lot
<v Speaker 1>of soda hardly ever. I rarely drink a coke. But
<v Speaker 1>if I'm not feeling well, like if I'm queasy or something,
<v Speaker 1>my brain's like I need a real coke. Like I'll
<v Speaker 1>go get like a Mexican coke or like a pepsi
<v Speaker 1>that's made with real sugar. Just something about that.
<v Speaker 3>It's yeah, and it makes you feel better, Yeah, it does,
<v Speaker 3>all right.
<v Speaker 1>We have a question from celebrating in New Jersey. I
<v Speaker 1>have lost just about thirty pounds in six months doing
<v Speaker 1>a combination of sixteen eight eighteen six and some twenty
<v Speaker 1>four hour fasts and a couple of thirty six hour fasts.
<v Speaker 1>I don't want to lose any more weight, but I
<v Speaker 1>love this lifestyle. Sixteen eight is my go to. Should
<v Speaker 1>I move to fourteen ten?
<v Speaker 2>No, I don't believe you should move to fourteen ten.
<v Speaker 2>I like we mentioned earlier, I'm gonna be honest, a
<v Speaker 2>sixteen eight would not be a maintenance lifestyle for me.
<v Speaker 3>I would gain on sixteen eight as well. Yeah if
<v Speaker 3>I did not, Ever.
<v Speaker 2>Then how you eat? You know, if you're a light
<v Speaker 2>eater and you're not a volume eater, sixteen eight could
<v Speaker 2>be a weight loss window for you. But once your
<v Speaker 2>body gets to a healthy weight, you're really your body's
<v Speaker 2>not going to allow you to lose beyond what it
<v Speaker 2>deems to be healthy because the body knows to stop
<v Speaker 2>weight loss to preserve enough fat for survival. So it's
<v Speaker 2>gonna slow your weight loss down. You still have enough
<v Speaker 2>fat on your body, you still have enough stored energy
<v Speaker 2>on your body to support your fasts at sixteen eight,
<v Speaker 2>And honestly, if you're doing sixteen eight and you continue
<v Speaker 2>to lose weight, I would just say eat more in
<v Speaker 2>your window.
<v Speaker 3>Yeah, And you also.
<v Speaker 1>Might want to reassess what your goal weight is because
<v Speaker 1>we have people on both sides of who error in
<v Speaker 1>either direction. People who are at a very very healthy
<v Speaker 1>weight and they have like a number in their mind
<v Speaker 1>that they think they should get to, so they think
<v Speaker 1>they need to lose more when really they're at a
<v Speaker 1>very healthy weight. But on the flip side, we have
<v Speaker 1>people who are at a weight that's slightly higher. Maybe
<v Speaker 1>it's they've never been lower than that, and so they
<v Speaker 1>feel like they might be at the upward limit of
<v Speaker 1>the BMI and of course we know BMI is imperfect.
<v Speaker 3>I totally acknowledge.
<v Speaker 1>That, but they could still be at the upper end
<v Speaker 1>of the healthy BMI and like afraid to lose more weight,
<v Speaker 1>but really their body could stand to if that makes sense.
<v Speaker 1>You know, they could lose a little bit. And so
<v Speaker 1>when you say you don't want to lose any more weight,
<v Speaker 1>you may want to check in with the smart BMI.
<v Speaker 1>Because again, we've had people on both ends in our community,
<v Speaker 1>people who are like, I don't want to lose any
<v Speaker 1>more weight. I'm scared I'm going to get too small.
<v Speaker 1>And we'll say, okay, well let's examine that, and we'll
<v Speaker 1>look at their weight.
<v Speaker 3>They could lose a little bit more weight and still
<v Speaker 3>be right in the middle of the healthy range, right,
<v Speaker 3>but for some reason they're scared to or the opposite side,
<v Speaker 3>they're at the very low end of the smart BMI.
<v Speaker 3>But they have maybe a number from when they were.
<v Speaker 1>Eighteen that they'd like to see again, and really you
<v Speaker 1>don't need to get down that low. So again, BMI
<v Speaker 1>is just a it's not perfect, but the smart BMI
<v Speaker 1>just google that that can help you see where you are.
<v Speaker 1>Because even my lean husband Chad is that a healthy
<v Speaker 1>weight for his body, and he did not keep losing weight.
<v Speaker 3>He lost a little bit.
<v Speaker 1>When he started intermitting fasting, but he didn't keep losing
<v Speaker 1>His body settled out. If your body does start to
<v Speaker 1>feel like you're getting too small, that's when it starts
<v Speaker 1>sending you eat more, eat more, eat more, right, and
<v Speaker 1>you'll know, yeah, yeah.
<v Speaker 2>And like several episod so ago, it's been a couple
<v Speaker 2>months ago probably now. You know. We talked about in
<v Speaker 2>response to a question about how their body could be
<v Speaker 2>fueled to run a marathon, and I found that even
<v Speaker 2>your leanest marathon runners have something like eighty thousand calories
<v Speaker 2>of stored energy on their body. And you know what
<v Speaker 2>is a calorie. It is a unit of energy. So
<v Speaker 2>even if you're not wanting to reduce any fat percentage
<v Speaker 2>on your body, you've got stored energy it can use
<v Speaker 2>for your fasts. So I would not see a reason
<v Speaker 2>why you need to move to a fourteen ten. Our
<v Speaker 2>next question is from Elizabeth in Chicago. She said, Hi,
<v Speaker 2>Jenny Sherry, I love the podcast and I look forward
<v Speaker 2>to hanging out with you each week. I have a
<v Speaker 2>question about fiber. You talk about how fiber helps with
<v Speaker 2>insulin resistance. Low carb has helped my insulin resistance. But
<v Speaker 2>are there any foods that are high fiber and our
<v Speaker 2>lower carb or does that not exist? Thank you for
<v Speaker 2>any insights. I have been loving the Eye of Lifestyle
<v Speaker 2>for five years now.
<v Speaker 1>Well, here's the question for you, Elizabeth. Do you love
<v Speaker 1>what you're doing right now? You love the way you're eating,
<v Speaker 1>You're happy, you're healthy, your ae C is low, you
<v Speaker 1>feel good, and you could eat like the way you're
<v Speaker 1>eating forever and all your health markers are great. If
<v Speaker 1>the answer is yes, if you are somebody who loves
<v Speaker 1>the low carb plan that you're on and your body
<v Speaker 1>responds well to it, and you don't want to change,
<v Speaker 1>and your health markers are good, I would keep doing it.
<v Speaker 1>That being said, are there high fiber and low carb foods?
<v Speaker 3>Yes?
<v Speaker 1>And honestly, you just you could just look that up
<v Speaker 1>and look at the carb counts anything you're curious about.
<v Speaker 1>Look at how much fat is in there, look at
<v Speaker 1>how many carbs are in there. You know, like berries,
<v Speaker 1>for example, berries have a lot of fiber, but they're
<v Speaker 1>lower in carb. But of course that depends on what
<v Speaker 1>you're trying to stick to. As far as like your
<v Speaker 1>carb threshold goes. I remember back in the day when
<v Speaker 1>I was trying to do keto, which did not work
<v Speaker 1>well for my body. I did not like it. I
<v Speaker 1>didn't feel good. But there was the concept of net carbs.
<v Speaker 1>And so with net carbs, you're supposed to look at
<v Speaker 1>the food and look at the fiber and look at
<v Speaker 1>the am I explaining this right, look at the carbs.
<v Speaker 2>It was car you took. Look at your total carbohydr.
<v Speaker 1>Fiber the fiber, right, so whatever like like, look at
<v Speaker 1>those berries and look at the nutrition count for that
<v Speaker 1>and then look at the total carbs and then subtract
<v Speaker 1>out the fiber and that leaves you with the net carbs.
<v Speaker 1>So that would just be a way for you to
<v Speaker 1>figure out what would work well. And so you know,
<v Speaker 1>might expand your options because you're going for the high
<v Speaker 1>fiber things because you subtract that out and you to
<v Speaker 1>get your net carbs.
<v Speaker 3>So that's just something to think about.
<v Speaker 1>There's all kind of other foods out there that would
<v Speaker 1>work in the vegetable world. You know, obviously it's the
<v Speaker 1>starchy ones that are not going to have you. They're
<v Speaker 1>going to be higher in carb with less fiber. Perhaps,
<v Speaker 1>although you know, beans have a lot of fiber. Even
<v Speaker 1>potatoes have more fiber than you might think, although would
<v Speaker 1>we call them low carb, No, we.
<v Speaker 2>Would not, right, And I wanted to throw out there too.
<v Speaker 2>If you decide you want to incorporate some lower carb
<v Speaker 2>like starchy veggies for whatever reason, it can be really
<v Speaker 2>helpful for gut health alone. But if you've not been
<v Speaker 2>eating these foods for a while, you're not going to
<v Speaker 2>have the gut bugs to digest them. So you're gonna
<v Speaker 2>want to add them slowly, Oh yeah, good, or else
<v Speaker 2>you're gonna think, oh my gosh, I ate this, and
<v Speaker 2>my guts all tore up. I can't eat that, you know,
<v Speaker 2>it doesn't agree with me or whatever. But that's something
<v Speaker 2>that you would want to sort of start to incorporate
<v Speaker 2>slowly into your diet.
<v Speaker 3>That is so true.
<v Speaker 1>And you remember me telling the story Sheary of how
<v Speaker 1>when I was at the conference in Dallas in May,
<v Speaker 1>I had I don't eat coli far Like, first the
<v Speaker 1>meal was salmon, and I was like, I can't eat salmon.
<v Speaker 3>Oh, I'm a vegan.
<v Speaker 1>I need the vegan meal, right. So then they're like,
<v Speaker 1>here's the vegan meal. It's cauliflower. So I'm like, well,
<v Speaker 1>I should have just kept fasting. I'd already eaten the
<v Speaker 1>salad I wish I hadn't, so I wasn't gonna eat salmon.
<v Speaker 1>And I'd made a big deal about needing the vegetarian
<v Speaker 1>the vegan meals. So I got the cauliflower, so I
<v Speaker 1>ate it. My gut let me know that it's not
<v Speaker 1>used to cauliflower. Is it too much information for me
<v Speaker 1>to say? I had some terrible gas from that cauliflower.
<v Speaker 1>And I mean, I eat broccoli, I eat kruyciferus veggies,
<v Speaker 1>but I don't eat cauliflowers.
<v Speaker 3>So my gut was like, what is that? We don't know?
<v Speaker 3>What this is? Does not compute? All Right?
<v Speaker 1>Before we get to our tweak of the week, I
<v Speaker 1>want to take a minute to talk about my books,
<v Speaker 1>and today I'm really excited to talk about Delay Don't Deny.
<v Speaker 3>I am almost unrevising it.
<v Speaker 1>The reason I'm excited about it is because I really
<v Speaker 1>haven't talked about this book since Fast Featurepeat came out
<v Speaker 1>because Delay Don't Deny I needed to be revised. And
<v Speaker 1>a lot of people, though, tell me that it's their
<v Speaker 1>favorite book that I've written. They like delayed, don't deny
<v Speaker 1>the best because it's a simple introduction to intermittent. So
<v Speaker 1>as soon as I get finished and I get it revised,
<v Speaker 1>it's the one that I'm going to recommend that people
<v Speaker 1>start with or share with others because it keeps it
<v Speaker 1>simple and some of the things that I've changed. I've
<v Speaker 1>finally added the words clean fast, which is one of
<v Speaker 1>the reasons why I wasn't recommending it because it wasn't
<v Speaker 1>updated with the best information in there. When I wrote
<v Speaker 1>it in twenty sixteen, we weren't yet using the words
<v Speaker 1>clean fast. Oh, and Sherry, I worked on Sunday. I
<v Speaker 1>worked on the ADF chapter and it's really updated, and
<v Speaker 1>I think it's actually better than the one in Fast
<v Speaker 1>Feast Repeat Awesome. Yeah, I've clarified the upday and I
<v Speaker 1>hopefully I've explained everything in a way that is less confusing.
<v Speaker 3>Sometimes people get really confused about the down day they
<v Speaker 3>don't understand.
<v Speaker 1>So I really think I may have explained it in
<v Speaker 1>a way that will be helpful.
<v Speaker 3>And like, why would you do ADF?
<v Speaker 1>When do you do it?
<v Speaker 3>That sort of thing? How do you do it? What
<v Speaker 3>are the options? You know?
<v Speaker 1>Is the full fast down day better because boy, I
<v Speaker 1>did a terrible job with that chapter in the original
<v Speaker 1>Delay don't the Night it was pretty.
<v Speaker 2>Well. I'm excited to read it.
<v Speaker 1>Every other chapter's gotten a light refresh, but still got
<v Speaker 1>the original tone. I don't want to change it too much.
<v Speaker 1>It's not going to be like a different, different book.
<v Speaker 1>It's just a better book. Oh and the most fun
<v Speaker 1>is the new success stories section. I'm working on that now.
<v Speaker 1>People in the community have submitted their success stories and
<v Speaker 1>they are great. Because the original we didn't have a
<v Speaker 1>book yet, so people were just doing all kind of
<v Speaker 1>random things with fasting. Yes, and so anyway, when it's ready,
<v Speaker 1>you'll know to order it. It'll be identified as the
<v Speaker 1>second edition. So I'm so excited about Delighted on Deny
<v Speaker 1>because I really love that book.
<v Speaker 2>I'm excited too, It's going to be so much better.
<v Speaker 1>Now it's time for our Tweek of the Week. This
<v Speaker 1>is from Haley and Saint Louis. She says, I was
<v Speaker 1>struggling with a way to include dessert in my window.
<v Speaker 1>I would often eat my main meal, hear the sigh
<v Speaker 1>of satisfaction, stop eating, but then still have a full
<v Speaker 1>serving of dessert. I noticed that I had started this habit,
<v Speaker 1>I began cementing it. I was eating past fullness a
<v Speaker 1>little more each day.
<v Speaker 3>Yikes. I'm thankful that I caught it and started tweaking
<v Speaker 3>right away. First, I delayed dessert for one week. This
<v Speaker 3>meant no real desserts, but also I took a break
<v Speaker 3>from the concept of dessert, so even fruit and yogurt,
<v Speaker 3>et cetera. So once I heard the sigh while eating
<v Speaker 3>my main meal, I was done. There was no dessert
<v Speaker 3>of any kind waiting for me.
<v Speaker 1>After that week, I began assembling my dessert and eating
<v Speaker 1>it right alongside my main meal. This helped me so
<v Speaker 1>much with not eating past fullness. Then, finally I have
<v Speaker 1>settled into choosing one of two options, either having a
<v Speaker 1>dessert alongside my main meal all while respecting the SI,
<v Speaker 1>or eating my main meal, going for a walk and
<v Speaker 1>then deciding about dessert when I get back home. It's
<v Speaker 1>important to me to allow all foods in my life,
<v Speaker 1>but honoring my fullness will always come first.
<v Speaker 3>That is such a great strategy.
<v Speaker 2>Those are great tweaks. Yeah yeah, yeah, thank you, Hayley. Well,
<v Speaker 2>we love to leave you with inspirational or motivational messages,
<v Speaker 2>and this week we have a message from Grateful in Ottawa. Hi,
<v Speaker 2>Jen and Sherry, thank you for these fast peace repeat
<v Speaker 2>podcasts each week. You two friends remind me of Katie
<v Speaker 2>Kuric's warmth from yesterday's NBC Today Show, as your conversations
<v Speaker 2>invite us all in and make us feel like we're
<v Speaker 2>meeting up with friends to share some ideas and stories
<v Speaker 2>over a cup of Joe in the morning. On the
<v Speaker 2>episode I was listening to this morning, the conversation about
<v Speaker 2>age made me smile, and I hope you will too.
<v Speaker 2>I all be celebrating my seventy third birthday next week
<v Speaker 2>and can hardly believe the sight or sound of this
<v Speaker 2>number because I don't feel a day over fifty five,
<v Speaker 2>and take it from an old girl like me, fifty
<v Speaker 2>five sounds young. So take heart, young ladies, and may
<v Speaker 2>the best be yet to come. Thanks to my iya
<v Speaker 2>lifestyle of about four years now, I honestly feel better
<v Speaker 2>in my seventies than I ever did in my thirties, forties,
<v Speaker 2>fifties or sixties. More than anything, IF has taught me
<v Speaker 2>to wait. One of my favorite scriptures comes to mind.
<v Speaker 2>But they who wait upon the Lord shall renew their strength.
<v Speaker 2>They shall mount up with wings like eagles. They shall
<v Speaker 2>run and not be weary. They shall walk and not faint.
<v Speaker 2>I have found this renewed strength in my life, and
<v Speaker 2>I have not grown wary nor fainted from waiting. And
<v Speaker 2>thank the Lord for bringing the idea of IF to me.
<v Speaker 2>Jin Your books have been heaven sent to me, and
<v Speaker 2>I thank you all the best to you both.
<v Speaker 3>I love it. And you know what fifty five feels young?
<v Speaker 3>Don't you feel young?
<v Speaker 2>Chery?
<v Speaker 3>It does.
<v Speaker 2>It's that concept of I'm over a half a century.
<v Speaker 2>You know, you're like, how did I get here?
<v Speaker 3>But I feel so good? I know right, I don't
<v Speaker 3>feel old.
<v Speaker 1>I don't feel like I any different than I did
<v Speaker 1>in my thirties.
<v Speaker 2>You don't feel like you're like you're fifty five?
<v Speaker 3>Yep, no, I do not.
<v Speaker 1>So I have a feeling grateful in Ottawa that when
<v Speaker 1>I'm seventy three, I'll be feeling just the same. Thank you,
<v Speaker 1>Intermit Fasting, and I'm so glad that you're feeling so
<v Speaker 1>good in your seventies. Thanks so much for listening today.
<v Speaker 1>We would love to have you join us in the
<v Speaker 1>Delayed on Tonight community, where you can interact with both
<v Speaker 1>me and Sherry plus the most supportive bunch of intermittent
<v Speaker 1>fasters you'll find anywhere. Go to Jenstevens dot com slash
<v Speaker 1>community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to Fast Feast Repeat dot com slash Submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question
<v Speaker 2>Until next week, Thanks for listening,