Episode 59: Guest Host Roxi joins Gin and Sheri to Answer Your Questions

<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.
<v Speaker 1>Please keep in.
<v Speaker 2>Mind that this podcast is for educational and motivational purposes
<v Speaker 2>only and is not intended to provide medical or diagnostic advice.
<v Speaker 2>Jen and I are not doctors, so make sure to
<v Speaker 2>check with your trusted healthcare professionals before making changes, especially
<v Speaker 2>when it comes 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
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat, Intermittent Fasting for Life podcast,
<v Speaker 1>and it is a very special episode. You may notice
<v Speaker 1>our audio sounds a little different because we're differently, which
<v Speaker 1>is the exciting part. We are here in South Carolina together.
<v Speaker 1>Shery is sitting on my right, Hi, and on my
<v Speaker 1>left is a special guest who's been on the podcast
<v Speaker 1>before it is Roxy.
<v Speaker 3>Hi.
<v Speaker 1>So we're all recording in this little guest pet room
<v Speaker 1>of the beach house after spending a few days together.
<v Speaker 1>We've had so much fun. But we're all grouped around
<v Speaker 1>one computer, one microphone, and we're just gonna do our
<v Speaker 1>very best with our sound quality. But it might be
<v Speaker 1>a little different because we're not doing our normal setup.
<v Speaker 1>But I'm sitting here with these two lovely ladies and
<v Speaker 1>we're gonna have a lot of fun. So Hello, Shery,
<v Speaker 1>you want to say a few words.
<v Speaker 2>Yeah, we're just having a great time together. And we've
<v Speaker 2>worked with Roxy since twenty nineteen and it's our first
<v Speaker 2>time meeting her and she is just as delightful in
<v Speaker 2>person as she is online. If you're part of our community,
<v Speaker 2>you know Roxy, she's a champion for everybody and that's
<v Speaker 2>just who she is.
<v Speaker 1>Absolutely, Hello, Roxy, would you like to say.
<v Speaker 3>Hey, I'm so excited about being here, and it's actually
<v Speaker 3>I just feel like it's a little bit surreal, but
<v Speaker 3>I feel like we've gotten along so well, get together
<v Speaker 3>like we've known each other forever. Yeah, and this has
<v Speaker 3>just been amazing. So this podcast episode is just going
<v Speaker 3>to be fun.
<v Speaker 1>We're gonna have fun. But yeah, we've known each other.
<v Speaker 1>You know, we just met face to face, all three
<v Speaker 1>of us for the first time, but we've known each
<v Speaker 1>other virtually. And that's the thing about these virtual communities
<v Speaker 1>that we form. We get to know each other and
<v Speaker 1>it's real friendship.
<v Speaker 2>Yes, if you have a connection with somebody online, I'm
<v Speaker 2>gonna just say, you're gonna have a connection with them
<v Speaker 2>in person. So don't be afraid to ever reach out
<v Speaker 2>and want to meet somebody that you meet online if
<v Speaker 2>you have a connection online. I met my husband online.
<v Speaker 2>We had a connection online. We've been married nine years
<v Speaker 2>together ten and it's the best thing. Jin same way.
<v Speaker 1>Yeah, we met in the Delight on Tonight on Facebook
<v Speaker 1>groups back in the day, and before we even went
<v Speaker 1>on the first cruise, which was what was that twenty eighteen. Yes,
<v Speaker 1>we were planning the second one because we knew that
<v Speaker 1>it was going to be amazing. We would have to
<v Speaker 1>But I realized for the second one, I needed a
<v Speaker 1>roommate and I'd never met Sherry face to face, and
<v Speaker 1>I'm like, hey, would you be my roommate? Is that weird?
<v Speaker 1>I've never met you face to face? But and it
<v Speaker 1>worked out and it wasn't weird and not even at all.
<v Speaker 2>It's been a great last what six years.
<v Speaker 3>Yeah, And I think that's the best thing about community
<v Speaker 3>is meeting people in real life, because sometimes we don't
<v Speaker 3>have real life fasters around us. So, like Sherry said,
<v Speaker 3>don't be afraid to reach out if you know a
<v Speaker 3>couple of people in your area who are fasting, meet
<v Speaker 3>up for coffee, meet up, you know, and just have
<v Speaker 3>fun with it.
<v Speaker 1>Absolutely, yeap.
<v Speaker 2>So we have done a lot of celebrating this week.
<v Speaker 1>And oh, because it was my birthday, I was I'm
<v Speaker 1>fifty five.
<v Speaker 2>So yes, we have been celebrating gin this week and
<v Speaker 2>we have enjoyed delicious food and time on the beach.
<v Speaker 2>And that's really what life is about, you know, celebrating
<v Speaker 2>all your wins.
<v Speaker 1>But we have also still fasted every day.
<v Speaker 2>Yes we have, Yes, we have. We have a weekly celebration.
<v Speaker 2>From Kristen, she wrote in and she said, I went
<v Speaker 2>to see my rheumatoid arthritis doctor yesterday for her to
<v Speaker 2>tell me that my disease is in remission for now.
<v Speaker 2>Over the years I've had this happen and then every
<v Speaker 2>other time I would go in, I would be put
<v Speaker 2>on meds until it went back into remission. This last time,
<v Speaker 2>I opted out of the meds and I did a
<v Speaker 2>more holistic approach. I changed my job so that I
<v Speaker 2>could work Monday through Friday, having two days off to
<v Speaker 2>recover from the week. I changed my diet and I
<v Speaker 2>found acupuncture. It got somewhat better, but then I found fasting.
<v Speaker 2>Fasting has been the game changer. I know eventually I
<v Speaker 2>will have a flare up, but until then, I now
<v Speaker 2>have tools in my bucket to help me for the
<v Speaker 2>next time. I started if for the health benefits, and
<v Speaker 2>now I'm going to focus on getting myself to a
<v Speaker 2>healthy size. Most of my weight is belly fat, which
<v Speaker 2>is increases my risk of heart attacks, among other things,
<v Speaker 2>and diabetes runs in the family. And I am now
<v Speaker 2>ready to break that trend.
<v Speaker 1>And I love that.
<v Speaker 2>Kristen. We always say so many people come to fasting
<v Speaker 2>for the weight loss and then they kind of stick
<v Speaker 2>around for the health benefits and the non.
<v Speaker 1>Skill victors or whatever.
<v Speaker 2>She came to fasting for the health benefits and now
<v Speaker 2>she's ready to sort of focus on the weight loss aspect.
<v Speaker 1>Yeah, I love that.
<v Speaker 3>I love that too, and that's very similar to my story.
<v Speaker 3>I feel like I came for the health benefits that
<v Speaker 3>I was pre diabetic, I had the ditty liver. So
<v Speaker 3>I feel like that's very similar to my story, and
<v Speaker 3>I love that I celebrate her for that awesome.
<v Speaker 1>Now we have a question from a listener. This question
<v Speaker 1>is from Anna from California. Hey, ladies, I recently found
<v Speaker 1>out a family member has cancer. They reached out to
<v Speaker 1>me to see what I knew about fasting and the
<v Speaker 1>possible benefits that could offer. I thought, I remember Jen
<v Speaker 1>saying fasting was not good for certain types of cancer.
<v Speaker 1>I was wondering if you two had good resources we
<v Speaker 1>could look into, as well as a website that could
<v Speaker 1>direct them to a doctor in their area that works
<v Speaker 1>with fasting and cancer patients. I thought, I remember one
<v Speaker 1>or both of you mentioned something like that on one
<v Speaker 1>of the podcasts. Thank you so much for all you
<v Speaker 1>could do, and I really appreciate you asking that, Anna,
<v Speaker 1>because you're right, there are different types of cancers, different
<v Speaker 1>therapeutical approaches that are going to be better for certain
<v Speaker 1>times versus others. And I will let Sherry start answering
<v Speaker 1>this one.
<v Speaker 2>So Jen nailed it right there. So the first place
<v Speaker 2>you want to go is the Institute for Functional Medicine.
<v Speaker 2>I've put a link in show notes and there you
<v Speaker 2>can look for a functional oncologist and see if there's
<v Speaker 2>one in your area, so that might be helpful for you.
<v Speaker 2>And out of any doctors out there, really a functional
<v Speaker 2>oncologist I think is going to really know how to
<v Speaker 2>implement fasting into treatment. And then Cedar Sinai they have
<v Speaker 2>an article. I've also linked it in show notes and
<v Speaker 2>it's really the The name of the article is researchers
<v Speaker 2>look to fasting is next step in cancer treatment, and
<v Speaker 2>so they are seeing positive outcomes and patients with brain
<v Speaker 2>tumors who start a keto diet, and since they know
<v Speaker 2>that fasting is metabolically similar, they feel it's worth exploring
<v Speaker 2>the health benefits of fasting to get patients into ketosis
<v Speaker 2>and use that as part of cancer treatment, mainly because
<v Speaker 2>a lot of times people are going to be more
<v Speaker 2>compliant with a fasting regimeen than like a keto diet,
<v Speaker 2>and so they're just exploring that as another option for treatment.
<v Speaker 2>So the interest is out there, there are people looking
<v Speaker 2>into this or exploring that. There's not a lot of
<v Speaker 2>research on this right now. It's pretty limited and They
<v Speaker 2>even said in this article that more research is needed.
<v Speaker 1>Yeah, that's exactly right, and I want to add that
<v Speaker 1>definitely finding a doctor who understands how fasting can be
<v Speaker 1>is therapeutically. Also, if your friend needs to go through
<v Speaker 1>chemotherapy anything like that, there's some reason or indicating that
<v Speaker 1>fasting can be helpful through chemotherapy helping the chemotherapy to
<v Speaker 1>work better. So that's something to keep in mind. But
<v Speaker 1>you absolutely don't want to go this alone. You want
<v Speaker 1>a doctor who understands what this particular type of cancer needs.
<v Speaker 1>How can fasting be beneficial, if it can, how can
<v Speaker 1>it help with possible chemotherapy and that sort of thing.
<v Speaker 2>Yeah, I also want to say it's not that fasting
<v Speaker 2>itself isn't good for the cancer. It's there are some
<v Speaker 2>cancers that you do not want to be promoting increased toatophogy.
<v Speaker 2>So while autophogy can be really helpful for some cancers,
<v Speaker 2>there are some other cancers that it's not helpful for.
<v Speaker 2>And that's like, way beyond my pay grade. I don't
<v Speaker 2>understand all that.
<v Speaker 1>That's why you need a doctor.
<v Speaker 2>Yeah, So that's that's why these doctors who specialize in
<v Speaker 2>certain cancers, especially will know whether or not. You know,
<v Speaker 2>increased totopogy is going to be detrimental to recovery. So yeah,
<v Speaker 2>I just want to I want to clarify that it's
<v Speaker 2>not the fasting, it's the increase of topogy that's deep
<v Speaker 2>in the fast. And then of course it's going to
<v Speaker 2>come down to a patient's current state of body fat
<v Speaker 2>and that sort of thing, because you definitely don't want
<v Speaker 2>a person to be losing weight while undergoing cancer treatment
<v Speaker 2>in most situations.
<v Speaker 1>Did you want to add anything to that, roxy No,
<v Speaker 1>I think y'all covered it, all right. We've got another question, all.
<v Speaker 2>Right, So we have some questions about a few products
<v Speaker 2>and whether or not they can be included in a
<v Speaker 2>clean fast. And Robin from California, she says, do these
<v Speaker 2>two things break your fast? Number one, water with a
<v Speaker 2>tablespoon of apple cider vinegar with the mother and separately
<v Speaker 2>from that, can take you my vitamin B twelve. Break
<v Speaker 2>my fast. This small tablet dissolves on your tongue. I
<v Speaker 2>don't taste anything, and the label says other ingredients lactose
<v Speaker 2>and acacia gum. Thank you so much for your help.
<v Speaker 3>Okay, what a great couple of questions. I'm glad that
<v Speaker 3>y'all ask this. Yes, apple vinegar with or without mother
<v Speaker 3>breaks the fast. We would definitely keep it in our
<v Speaker 3>eating window. The B twelve will also break the clean fast.
<v Speaker 3>We recommend taking all of our supplements in the eating window,
<v Speaker 3>with the exception of magnesium.
<v Speaker 1>Or other minerals. Like minerals don't break the fast.
<v Speaker 2>Right.
<v Speaker 3>Also, I feel like this is an important note about magnesium.
<v Speaker 3>It should be in capsule form. Powders, gummies, melt away tabs,
<v Speaker 3>and liquids will break the clean fast.
<v Speaker 2>Yeah, And I want to say too, if you look
<v Speaker 2>at those other ingredients lactose and aca sha gum, and
<v Speaker 2>you really look and see what those are, that can
<v Speaker 2>help you decide whether or not something should be used
<v Speaker 2>in a clean fast. Lactose is milk sugar, and we
<v Speaker 2>wouldn't want milk sugar while we're fasting. And a case
<v Speaker 2>shagum is fiber, and we also wouldn't want fiber while
<v Speaker 2>we're fasting. And even if it's a small amount, you
<v Speaker 2>know your body knows you can't trick your body. So
<v Speaker 2>if you can take it in your window, I would
<v Speaker 2>absolutely take it in your window.
<v Speaker 1>Yeah, and just find a different form. To clarify about
<v Speaker 1>minerals and even magnesium. The minute we say minerals don't
<v Speaker 1>break a fast, you can have magnesium or potassium or
<v Speaker 1>any other mineral. You have to look at how they're packaged. Right,
<v Speaker 1>There can be forms of magnesium that don't break a fast.
<v Speaker 1>You know, like we're sponsored by Bioptimizers. We love their
<v Speaker 1>magnesium breakthrough. That one does not break the fast. But
<v Speaker 1>they have a formulation that you mix with water and
<v Speaker 1>you taste it, and it's a different formulation. You wouldn't
<v Speaker 1>want that one, you know. You wouldn't want a magnesium gummy.
<v Speaker 1>You wouldn't I do they even make those problems? Yes,
<v Speaker 1>they make.
<v Speaker 2>Everything and gummy.
<v Speaker 1>You don't want anything that's flavored. So you might think, oh,
<v Speaker 1>jin and sherry and roxy said that magnesium doesn't break
<v Speaker 1>a fast, Say this magnesium is fine, And truly it's
<v Speaker 1>not the magnesium you're having that's breaking the fast, it's
<v Speaker 1>what else it's packaged with. So when you understand minerals
<v Speaker 1>don't break a fast, but not all mineral formulations that
<v Speaker 1>you buy are just the minerals.
<v Speaker 3>Right.
<v Speaker 2>For instance, I have potassium deficiency and I have to
<v Speaker 2>supplement potassium, and I was using a potask a liquid
<v Speaker 2>potassium that was just micronize potassium and like seausal or seawater,
<v Speaker 2>and then somewhere along the line, I started getting really
<v Speaker 2>nauseous when I was using it during my fast, and
<v Speaker 2>I went and looked at the label and sure enough
<v Speaker 2>they had started adding fulvic acid to it, and it's
<v Speaker 2>used for stabilization, and that that was the culprit. We
<v Speaker 2>know we don't want that in our fast. And so
<v Speaker 2>that just reiterated the importance of continuing to check labels
<v Speaker 2>on things, because just because they were clean fast at
<v Speaker 2>one point doesn't mean that they haven't changed the formula.
<v Speaker 1>Good point. Yeah, if you were using something or you're
<v Speaker 1>doing something and then you all of a sudden start
<v Speaker 1>feeling different, the product may have changed.
<v Speaker 2>Yep.
<v Speaker 1>So that's a great tip.
<v Speaker 3>There have also been a lot of questions in community
<v Speaker 3>regarding chickory and coffee alternatives. Listeners are wondering if they
<v Speaker 3>can be used during the fast and lieu of regular coffee.
<v Speaker 1>Yeah, we get that all the time.
<v Speaker 2>And not only does this come in a community, but
<v Speaker 2>I had about twelve questions.
<v Speaker 1>These are the most common ones we get. Yes, chicory
<v Speaker 1>added to coffee. Cacaw alternatives. There's like one brand that
<v Speaker 1>sells itself as a you know, instead of having coffee,
<v Speaker 1>have this cacal mixture. Or also mushroom coffee. Yes, we
<v Speaker 1>get the one all the time because it's got the
<v Speaker 1>word coffee. It's you know, it's made from plants. Doesn't
<v Speaker 1>that sound Your coffee is made from plants. Mushroom coffee
<v Speaker 1>is made from plants. Chickery is plants, cocas plants. Where
<v Speaker 1>do we decide where do we draw the line between
<v Speaker 1>what we can and can't have? I would draw the
<v Speaker 1>line between coffee and tea and anything that isn't that.
<v Speaker 1>But right, that's what we know. We know that actual
<v Speaker 1>coffee made from the coffee bean, that is just coffee,
<v Speaker 1>should not break the fast for pretty much everybody, and
<v Speaker 1>it's actually promoting some the things that we want. It
<v Speaker 1>actually promotes autophagy. It helps your liver release the glycogen
<v Speaker 1>so you get the fat burning faster. It promotes fat burning,
<v Speaker 1>it's got a bitter flavor profile, it will not lead
<v Speaker 1>to you know, extra insulin response. So real coffee, great choice,
<v Speaker 1>actual te same thing. But when we start looking at
<v Speaker 1>these other things. You know, these herbal type things. Your
<v Speaker 1>chickery chickery root is a source of inulin, which is
<v Speaker 1>a fiber. You know, we don't want that during the fast.
<v Speaker 1>We don't want to keep adding that in CaCl same thing.
<v Speaker 1>You don't want to have all that. And we also
<v Speaker 1>don't know. We don't know what is this doing behind
<v Speaker 1>the scenes. We know, plain coffee, plain tea good choice.
<v Speaker 1>Cakel I mean, is your body gonna you're gonna taste
<v Speaker 1>that and your body's gonna taste that chocolate note and
<v Speaker 1>then release insulin in response to that, you know, we
<v Speaker 1>just we just don't know. So I would stay away
<v Speaker 1>from all of that. If you are taking the time
<v Speaker 1>too fast, then and just let the fast be boring.
<v Speaker 1>We're not trying to find interesting flavor profiles like mushroom
<v Speaker 1>coffee and chickory and cacao, and that might make the
<v Speaker 1>fast more interesting, but we don't want an interesting fast.
<v Speaker 1>You want your fast to be boring. Plain coffee, plain
<v Speaker 1>tea water, nothing else. If you want to like if
<v Speaker 1>you've heard chickery is great for you, and mushroom coffee
<v Speaker 1>is great for you, and you love cacao coffee alternatives,
<v Speaker 1>keep those in your eating window. Let your eating window
<v Speaker 1>be a taste sensation. But the fast is where you
<v Speaker 1>keep it plain and boring. Roxy, do you want to
<v Speaker 1>add anything to that?
<v Speaker 3>I totally agree with that, and I feel like there
<v Speaker 3>can be moments of being uncomfortable in that because we
<v Speaker 3>are used to, like gen says, a party in our mouth, right,
<v Speaker 3>we are used to flavors, and we are used to flavorings.
<v Speaker 3>But the clean fast, why risk it? Keep it as
<v Speaker 3>plain and boring as possible, because where has comfort gotten us?
<v Speaker 1>Yeah?
<v Speaker 3>You know, so I just you know, we wanted to
<v Speaker 3>keep that fast very clean.
<v Speaker 1>Yeah, save the party for the eating window. And you
<v Speaker 1>know what you just said, Roxy about used to having
<v Speaker 1>you know, the party in our mouth all the time.
<v Speaker 1>Just watching kids in the elementary school when I was
<v Speaker 1>still teaching. You know, they were allowed to bring water
<v Speaker 1>to school to drink, you know, and keep a little
<v Speaker 1>thermous on their desk all the time. But they were
<v Speaker 1>putting in like flavor enhancers. They were not drinking plain water.
<v Speaker 1>I remember being in school, we went to the water fountain.
<v Speaker 1>If you wanted water, go out there and get a little,
<v Speaker 1>and it probably tasted a little like metal. You don't
<v Speaker 1>remember how grace that water was, and that you were thirsty,
<v Speaker 1>you drank it, that was it. But now we're raising
<v Speaker 1>a generation of kids who can't tolerate plain water. Because
<v Speaker 1>does your husband hate playing water?
<v Speaker 2>My husband hates plain water.
<v Speaker 3>Yeah.
<v Speaker 1>I can't like. I don't like the tape. People will say,
<v Speaker 1>I hate the way plain water tastes.
<v Speaker 3>Yeah. One more point I want to make is maybe
<v Speaker 3>these flavorings in some people's minds are not making a
<v Speaker 3>difference because some people like myself, use a blood glucometer
<v Speaker 3>like we used, and nothing is happening to your blood gluecost.
<v Speaker 3>But that's just not mean that something is not happening
<v Speaker 3>to your insulin levels right every time you do that,
<v Speaker 3>and that's the most important point. So keeping that clean
<v Speaker 3>fast assures that are resting insulin levels stay low. Yep.
<v Speaker 1>And we absolutely can't measure insulin at home. That's the thing.
<v Speaker 1>Wouldn't that be nice? Maybe somebody is out there working
<v Speaker 1>on an insulin monitor. I would love to have that
<v Speaker 1>to you.
<v Speaker 3>Yeah.
<v Speaker 1>Yeah.
<v Speaker 2>So several episodes ago, we had some questions about herbal
<v Speaker 2>teas and we as long as we've been doing this,
<v Speaker 2>tea comes up constantly there are so many varieties of
<v Speaker 2>tea out there. I'm so thankful there's just coffee, you know.
<v Speaker 2>I mean, there's flavor coffees, but that's really easy to
<v Speaker 2>say nope, right right.
<v Speaker 1>But tea.
<v Speaker 2>And then there are so many things that are called
<v Speaker 2>tea that are not really tea. So there has been
<v Speaker 2>this recent uptick in submissions where people are asking about
<v Speaker 2>red bush or is it rubos? I say rubos, that's all.
<v Speaker 2>I don't tea. And I didn't even know until these
<v Speaker 2>questions are coming in that they are the same tea.
<v Speaker 1>Oh, redbush and rhubios are the same thing, correct, Okay, okay.
<v Speaker 2>So they want to know whether or not they can
<v Speaker 2>be used during the fast. So let's just break this
<v Speaker 2>down really quick. True, tea like tea. When we talk
<v Speaker 2>about tea, it is made from water that is poured
<v Speaker 2>over dried leaves of the Camellias snensus plant. It's one
<v Speaker 2>particular plant, the tea plant, the tea plant. Right, yes,
<v Speaker 2>it's also I just say it's also been referred to
<v Speaker 2>as the tea plant. It's high in polyphenols. It has
<v Speaker 2>numerous health benefits, including promoting atopagy, just like a coffee fetus.
<v Speaker 2>This is why black, green, oolong and white tea they're
<v Speaker 2>perfectly safe for the fast because they are all made
<v Speaker 2>from this same plant, all right. So literally every other
<v Speaker 2>thing you can drink that is called tea is not
<v Speaker 2>truly tea. It's an herbal infusion made from herbs, berries, bark, spices,
<v Speaker 2>flowers of plants, and they're designed to have various health benefits.
<v Speaker 2>That's why they are designed like in Eastern medicine, that's
<v Speaker 2>where these come from, and many of these affect digestion
<v Speaker 2>glucose regulation. They're often described as fruity, nutty, sweety or
<v Speaker 2>floury red bush or ruebos is an herbal tea. It's
<v Speaker 2>described as sweet, nutty, malty, with a prevalent honey caramel
<v Speaker 2>caramel depending on where you live in the country, or
<v Speaker 2>vanilla flavor depending on how it's harvested, when it's harvested,
<v Speaker 2>how it's brewed, And none of those descriptions are things
<v Speaker 2>we want to have during the fast. So not only
<v Speaker 2>can it cause an insulin release, which takes you out
<v Speaker 2>of fat burning and interrupts atophagy, but once your body
<v Speaker 2>becomes insulin sensitive, it will likely make you feel very unwell.
<v Speaker 2>During your fast, causing nausea, hunger, dizziness. So this is
<v Speaker 2>not something you want in your fast. And you might
<v Speaker 2>be sitting there thinking, oh my gosh, I've been drinking
<v Speaker 2>this all along, but I'm going to urge you to
<v Speaker 2>stop because I think you're going to notice a difference
<v Speaker 2>pretty quickly. And also, like I said, insolent sensitivity. Until
<v Speaker 2>you become really insolent sensitive, you can kind of get
<v Speaker 2>away with these things without feeling it.
<v Speaker 1>Right.
<v Speaker 2>It doesn't mean that it's not interrupting your fast and
<v Speaker 2>it's not causing an insulin release. You're just not feeling
<v Speaker 2>it yet because you are not really insulin sensitive. But
<v Speaker 2>as you become more insolent sensitive, it really will make
<v Speaker 2>you sick. You're not going to feel well. It's really
<v Speaker 2>time to cut those out now. And again, black coffee,
<v Speaker 2>white green, black tea tea. And if you ever have
<v Speaker 2>any question about what is this, look at your ingredients
<v Speaker 2>and it should just say tea leaves, you know. Now,
<v Speaker 2>sometimes I'll say orange pea coat, tea.
<v Speaker 1>Teas the worst whase teeth they're complicated.
<v Speaker 2>What it shouldn't say is some herb plant, bush, bark
<v Speaker 2>berry that kind or added flavors, So just flavors are
<v Speaker 2>big in tea.
<v Speaker 1>To clarify, orange pico tea sounds like orange flavor, but
<v Speaker 1>it's just a grade of tea. It's just like the
<v Speaker 1>way that they process the tea leave and it's called
<v Speaker 1>orange piico, but it doesn't have any oranges in it.
<v Speaker 1>So you know, the tea aisle is really the most
<v Speaker 1>confusing place. Real tea orange peco tea is fine because
<v Speaker 1>that is just tea. But you don't want earl gray,
<v Speaker 1>you don't want cammomeal, peppermint tea, all of those. Even
<v Speaker 1>if you're like, well, I heard this was really good
<v Speaker 1>for blood sugar controls, so don't I want to do that?
<v Speaker 1>Not during the fast? You don't because you don't know
<v Speaker 1>what the mechanism of action might be, and it might
<v Speaker 1>be exactly the wrong thing for what is going on
<v Speaker 1>during fasting.
<v Speaker 3>Have anything you want to in your eating window, right
<v Speaker 3>if you feel like it's going to have some kind
<v Speaker 3>of significant beneficial like health benefit for you, have it
<v Speaker 3>during your eating windows. Exactly anything you can have during
<v Speaker 3>and you will.
<v Speaker 2>Know right and the best thing that you can do
<v Speaker 2>for your blood glucose control and to improve insulin sensitivity
<v Speaker 2>is to clean fast.
<v Speaker 3>Yep.
<v Speaker 1>Absolutely.
<v Speaker 3>And last a listener in California asks, I have read
<v Speaker 3>we're putting MCT oil powder in your morning coffee doesn't
<v Speaker 3>break your fast? Is this true? No?
<v Speaker 1>And I would bet you a million dollars. Okay, I'm
<v Speaker 1>not really betting you a million dollars. That is not
<v Speaker 1>a real bet, but I would bet you that the
<v Speaker 1>person telling you that putting MCT oil powder in your
<v Speaker 1>coffee either is trying to sell you MCT oil powder
<v Speaker 1>or they heard somebody who is trying to sell you
<v Speaker 1>MCT powder tell them it didn't break the fast, and
<v Speaker 1>they're just repeating that. So hood that right. So MCT
<v Speaker 1>oil powder, it's oil. Let's think about what is that
<v Speaker 1>going to be doing for you. You know, there's some
<v Speaker 1>kind of misconception out there that certain things like will
<v Speaker 1>boost your metabolic rate. We've heard that all all the time,
<v Speaker 1>for like eating multiple small meals or boosts your metabolic rate.
<v Speaker 1>That is true. MCT oil will boost your metabolic rate.
<v Speaker 1>Also true. However, neither of those will boost your metabolic
<v Speaker 1>rate beyond what you've just consumed. Like if you're eating
<v Speaker 1>frequent small meals and it boots your metabolic rate. It
<v Speaker 1>doesn't like wipe out all the extra food you ate
<v Speaker 1>to get the metabolic boost. So if we're strictly doing
<v Speaker 1>calorie math, it doesn't work out in your favor because
<v Speaker 1>you're not burning more than you would have had you
<v Speaker 1>not eaten that food to begin with, Right, does that
<v Speaker 1>make sense? Same thing with the MCT oil, whether it's
<v Speaker 1>powder or liquid, the butter, the bulletproof coffee, all of
<v Speaker 1>that stuff. You know, when you're fasting clean and you are,
<v Speaker 1>you know, depleting your glycogen stores, you're using, you know,
<v Speaker 1>the stored fuel in your body. Eventually you're gonna get
<v Speaker 1>to the point where your body's gonna flip that metabolic switch.
<v Speaker 1>You're going to be tipping and tapping into fat stores
<v Speaker 1>for fuel. If you still we are taking in external
<v Speaker 1>sources of fuel such as emptyt oil, butter, bulletproof coffee, cream,
<v Speaker 1>exogenous keytones, whatever it is. If you're taking in an
<v Speaker 1>external source of energy, your body is going to use that.
<v Speaker 1>You might as well just eat a meal. You let
<v Speaker 1>your body use that energy. If you're trying to fast,
<v Speaker 1>you want to fast, you want your body the point
<v Speaker 1>of fasting is using the stored fuel that's already there,
<v Speaker 1>the stored energy. We're using the glycogen and we already
<v Speaker 1>put in our liver. We're using the glycogen that's already
<v Speaker 1>in our muscle. We're using the fat that's already on
<v Speaker 1>our bodies and letting our body use that. So if
<v Speaker 1>you put something else in, if you're putting in EMCT oil,
<v Speaker 1>whether it's powder or liquid, your body's going to use
<v Speaker 1>that instead. So why would that be beneficial to you? Now,
<v Speaker 1>if you are someone who is trying to achieve ketosis
<v Speaker 1>for the point of dealing with epilepsy or neurological something,
<v Speaker 1>or your doctors said you could benefit from extra key
<v Speaker 1>tones because your brain this neurological condition and the extra
<v Speaker 1>key tones could be beneficial. That is the one case
<v Speaker 1>where I would say that you might want to put
<v Speaker 1>in some external forms so you have higher key tones
<v Speaker 1>in your brain. But that's just if it's a therapeutic approach.
<v Speaker 1>If you're fasting, if you're like almost everybody in our
<v Speaker 1>audience that is fast and clean because you want metabolic flexibility,
<v Speaker 1>you want to use your stored fuel that's already on
<v Speaker 1>your body. I can't think of a single benefit for
<v Speaker 1>adding any of that to your coffee, unless you're selling it,
<v Speaker 1>in which case there's a lot of benefit to the
<v Speaker 1>person that you're buying it from.
<v Speaker 3>I'd like to add one more thing just to drive
<v Speaker 3>things home and kind of like wrap up this stegment
<v Speaker 3>of it. No matter what we're drinking in our clean fest,
<v Speaker 3>it's not a punishment. The clean fest is we want
<v Speaker 3>you to be able to fest successfully and without hunger.
<v Speaker 3>That is our goal for you. And I feel like
<v Speaker 3>we feel like keeping this stuff out of it and
<v Speaker 3>not complicating it makes the clean fast so much easier,
<v Speaker 3>and I feel like that's kind of what our point
<v Speaker 3>is here. You know that clean fast will really help you,
<v Speaker 3>make it easier on you, make you more successful with it.
<v Speaker 3>I have never not clean fasted from day one because,
<v Speaker 3>as everybody knows, I only drink water, so I've never
<v Speaker 3>had a lot of complications within that. And I feel
<v Speaker 3>like that's what has helped me so much. And I
<v Speaker 3>understand that it's uncomfortable and it's difficult maybe at.
<v Speaker 1>First, That's what I was going to say.
<v Speaker 2>It may feel emotionally hard at first, because you might
<v Speaker 2>be emotionally tied to something like cream in your coffee
<v Speaker 2>or the comfort of your favorite herbal tea in the
<v Speaker 2>morning or something, and that's something that you're going to
<v Speaker 2>have to find a replacement for and you're going to
<v Speaker 2>have to work through. But physically it's going to be
<v Speaker 2>more comfortable and you're going to get the results that
<v Speaker 2>you seek, and you're going to be able to stay
<v Speaker 2>compliant with fasting, and so it's just like it's just
<v Speaker 2>really best because without it, we just see we have
<v Speaker 2>seen for years and years people struggle, they're not compliant,
<v Speaker 2>they drift away, and you know, they think, oh, I've
<v Speaker 2>been doing this for a while, I'm losing the weight.
<v Speaker 2>So I'm add a little this to my morning coffee
<v Speaker 2>or my morning routine. It's not going to make a difference.
<v Speaker 2>And then sometimes they don't even really realize they're doing it.
<v Speaker 2>But then fasting gets a little harder and they start
<v Speaker 2>opening a little earlier, and they think, I'll just do
<v Speaker 2>it today, but that becomes tomorrow in the next day,
<v Speaker 2>and then pretty soon they're not fasting anymore, right, and
<v Speaker 2>they come back to the community and they tell us
<v Speaker 2>what's happened, and we like, we're not telling you this
<v Speaker 2>because we want you to be miserable. We want we
<v Speaker 2>tell you this because we want you to be successful exactly.
<v Speaker 1>All right, now it's time for our segment called what's
<v Speaker 1>your Why? And most of us have weight loss in mind,
<v Speaker 1>and that is a perfectly appropriate why if you need
<v Speaker 1>to lose weight or want to lose weight, Yes, weight
<v Speaker 1>loss should be part of it why. But we all
<v Speaker 1>know there's so much more to what intermittent fasting can
<v Speaker 1>do for you beyond weight loss. And that is why
<v Speaker 1>in my book twenty eight day fast start day by day,
<v Speaker 1>I ask readers to craft their why statements before beginning.
<v Speaker 1>And you may be already intermittent fasting for a while
<v Speaker 1>and you've never really thought about this. Maybe your why
<v Speaker 1>has only been weight loss, and you're like, okay, what
<v Speaker 1>is my why? So it's never too late to go
<v Speaker 1>ahead and craft your why statement. I genuinely believe that
<v Speaker 1>when your why is deeper than weight loss alone, you're
<v Speaker 1>more likely to find long term success and few intermittent
<v Speaker 1>fasting as a lifestyle, because you all know, we've all
<v Speaker 1>done diets before. You know, when you're like, when I
<v Speaker 1>get to my goal, then I can you know X
<v Speaker 1>y Z, that's not a lifestyle, you know, with intermittent fasting.
<v Speaker 1>When you get to your goal, you're going to keep
<v Speaker 1>doing intermittent fasting because you're gonna it's so much deeper
<v Speaker 1>than just that number on the scale.
<v Speaker 3>This week, we have a wife from Jayleen. My wife
<v Speaker 3>started off as a search for weight loss and gaining
<v Speaker 3>thirty pounds during menopause. I was fifty two and felt
<v Speaker 3>too young to be old. I wanted to look good,
<v Speaker 3>but obviously it became so much more. I wanted to
<v Speaker 3>be able to get up from the floor when I
<v Speaker 3>sit down with my preschool class and run freely with them.
<v Speaker 3>I want to wake up and easily put on my
<v Speaker 3>clothes without stressing that nothing fits. I want to look
<v Speaker 3>at pictures of me with my family and friends and
<v Speaker 3>not feel the need to crop myself out. I can
<v Speaker 3>truly say that with if I have successfully achieved all
<v Speaker 3>those goals. Now that I'm almost to my two year anniversary,
<v Speaker 3>my newest goal is to share with the world that
<v Speaker 3>we don't have to accept that because we are getting older,
<v Speaker 3>we will feel bad. If is the solution. Yeah, and
<v Speaker 3>I think that's so important.
<v Speaker 1>So look, you know right now, this episode comes out
<v Speaker 1>August twenty twenty four, and I don't know the exact
<v Speaker 1>date that I like, Kita is not working for me,
<v Speaker 1>and I switched to intermittent fasting and finally started losing weight.
<v Speaker 1>But it was August of twenty fourteen, so hey, it
<v Speaker 1>could have been August fourteenth. This could be my fastiversary.
<v Speaker 1>I don't know, ten years at some point in August
<v Speaker 1>of twenty twenty four I don't know the exact date,
<v Speaker 1>like I said, but at some point I am at
<v Speaker 1>my ten year fastiversary. And you know Jayleen is at
<v Speaker 1>her two years. Sherry, how many years are you in?
<v Speaker 1>This fall will be my nine year.
<v Speaker 3>And how about you roxy five and a half years?
<v Speaker 1>Yeah, and Jayleene is at two years. So when we
<v Speaker 1>say this is a lifestyle, we're not kidding. You know,
<v Speaker 1>this is something you do. And you know, we all
<v Speaker 1>have seasons if you've been doing it as long as
<v Speaker 1>we all have, like I had some seasons of upward
<v Speaker 1>fluctuation as I was going through menopause and maybe early
<v Speaker 1>in the pandemic. You know, we're not just all going
<v Speaker 1>to be weight stable, exactly the same weight. You know,
<v Speaker 1>you get to your goal bam, but you don't stop fasting.
<v Speaker 1>It's still the lifestyle and you tweak it and you
<v Speaker 1>keep going, and you say, what does my body need? Now?
<v Speaker 1>You know what what it looks like for me in
<v Speaker 1>twenty twenty four is very different than it looked in
<v Speaker 1>twenty fourteen. And I just wanted to put that out there.
<v Speaker 1>It's a lifestyle and and I feel so good. I
<v Speaker 1>would never stop. How about y'all?
<v Speaker 3>I agree exactly. I have not basted. I have not
<v Speaker 3>not basted right in five and a half years, right,
<v Speaker 3>And I feel younger, I feel healthier, and I mean
<v Speaker 3>I've got proof to back that up as well.
<v Speaker 1>And like your medical tests and yeah, your what did
<v Speaker 1>your doctor say to you that your box?
<v Speaker 3>I don't know why you stress so much about like
<v Speaker 3>your weight or like what you know that number on
<v Speaker 3>the scale, because you are absolutely the healthiest person who
<v Speaker 3>walks into my office every time you come in here.
<v Speaker 1>Yeah, that's so important. Yeah, and you just glow, you do.
<v Speaker 1>I've given Rocks a hug.
<v Speaker 3>So much.
<v Speaker 1>We have had such a good time, and y'all, you
<v Speaker 1>know we Rocky just said, we fast every single day.
<v Speaker 1>Yesterday we have been at noon, but we fasted right.
<v Speaker 1>We were fasted until then. But we were sitting on
<v Speaker 1>the beach and we were like, you know, on the beach,
<v Speaker 1>we need our little beach drinks. And I'm like, I've
<v Speaker 1>got some frozen fruit in the freezer.
<v Speaker 3>I'm going to take total blame. I said, where is
<v Speaker 3>my pink?
<v Speaker 1>I didn't have that I needed. So we ran into
<v Speaker 1>the house and I pulled out I had some mixed
<v Speaker 1>berries with cherries in there, and of course, you know,
<v Speaker 1>I'm not drinking alcohol now, but I had some rum alternative,
<v Speaker 1>which isn't that bad, but it was very good. It
<v Speaker 1>was pretty good. It gave it a little little flavor,
<v Speaker 1>and you know, just had to. It's harder to make
<v Speaker 1>a frozen drink without the alcohol because the alcohol gives
<v Speaker 1>you that right texture. Yeah, so I was like putting
<v Speaker 1>in a little water and putting in a little bit
<v Speaker 1>of this and that. But I mine was a complete
<v Speaker 1>mott tail rocks. He may have had some actual rum
<v Speaker 1>in hers may or may not have me or may
<v Speaker 1>not have, but we were like, well, okay, we're going
<v Speaker 1>to be having these beverages. So we also had a
<v Speaker 1>nice little charcouterie platter, but we chose to open joyfully
<v Speaker 1>at noon and then we went out to a nice dinner.
<v Speaker 1>What time do we finish up maybe eight o'clock.
<v Speaker 3>And even before dinner, when we were getting ready, you
<v Speaker 3>were nice enough. You offered me some champagne sharing it
<v Speaker 3>had some champagne and shit had kombucha and my champagne flut. Yeah,
<v Speaker 3>you know, that's very I used to snack all day.
<v Speaker 3>I mean, I was a snacker all day. I don't
<v Speaker 3>do that anymore, just naturally. So to have that was
<v Speaker 3>kind of fun because I don't do that on a
<v Speaker 3>normal basis, but sometimes it's okay.
<v Speaker 1>But we still fasted, and we ended up with about
<v Speaker 1>an eight hour window.
<v Speaker 2>Yeah, And people are like, you don't ever take a
<v Speaker 2>day off. No, I never take a day off. I
<v Speaker 2>mean we may have went fasted fifteen hours and forty
<v Speaker 2>five minutes. We may have had a window open for
<v Speaker 2>eight hours, right, but it's not This isn't our every day.
<v Speaker 1>This is vacation.
<v Speaker 2>We are celebrating being together, we're celebrating Gin's birthday, We're
<v Speaker 2>having a good time on the beach, and it's like
<v Speaker 2>three days of our life and then we'll go back
<v Speaker 2>to our normal five hour eating windows or whatever ROXY does.
<v Speaker 2>And this is how you make fasting a lifestyle that
<v Speaker 2>works for you. We don't take days off because why
<v Speaker 2>would we want to. We love what we do exactly.
<v Speaker 3>I can't even imagine eating any other way now. Right
<v Speaker 3>this week, these three days, we've had like a seven
<v Speaker 3>hour fat I mean seven hour eating, we know, eight
<v Speaker 3>hour eating window. And I told gin, I turned to
<v Speaker 3>her and I said, we used to do this all
<v Speaker 3>the time, and I just cannot imagine that.
<v Speaker 1>Actually, I mean if I had only eaten within seven
<v Speaker 1>or eight hours, that would have been unusual because I
<v Speaker 1>was eating. Literally, I think my window was eight sixteen, right,
<v Speaker 1>I did at eight sixteen, and that wasn't very successful.
<v Speaker 1>And by that I mean I only fasted while I
<v Speaker 1>was sleeping for those eight hours. So eight sixteen was
<v Speaker 1>my norm, and I can't imagine going back to eight sixteen,
<v Speaker 1>because even sixteen eight feels like a long window for us,
<v Speaker 1>like we're having so much fun and we're not missing
<v Speaker 1>out on anything. Nope, you know, today we're gonna go
<v Speaker 1>eat around. We've had reservations. Around three o'clock, we're going
<v Speaker 1>to open our windows. Then I assume will wait till
<v Speaker 1>vendinge thing. Yeah, probably so, and then I'm taking them
<v Speaker 1>to my trivia group. For anybody who listens cinnermitting fasting
<v Speaker 1>stories to talk about that we're gonna play trivia. We
<v Speaker 1>came in first last week, so ladies, there's a lot
<v Speaker 1>of pressure. Yeah.
<v Speaker 2>I went to trivia last year and I got to
<v Speaker 2>experience the pretzels they have at this Irish pub that
<v Speaker 2>place trivia, and I've already told her like I will
<v Speaker 2>be having an Irish I will be having a pretzel
<v Speaker 2>yeah pub tonight.
<v Speaker 1>Yeah.
<v Speaker 3>And last night we went to go after dinner, we
<v Speaker 3>went to go. We closed our window, we went to
<v Speaker 3>go listen to some music, listened to some music, and
<v Speaker 3>we had the best time. Danced in our chairs while
<v Speaker 3>we drank water. Yeah, you know there's and it was
<v Speaker 3>the best time.
<v Speaker 1>Yeah. We were listening to a lot band. Anybody who's
<v Speaker 1>been down here. We were at merls Inlet. We like
<v Speaker 1>to go to the Dead Dog Saloon. They have live
<v Speaker 1>music pretty much every night of the year, I think.
<v Speaker 1>But they had a great band. They were playing some
<v Speaker 1>fun songs.
<v Speaker 2>We did not eat or drink there and we just
<v Speaker 2>all had an amazing time.
<v Speaker 1>We just Sherry had water rock scene. I had nothing.
<v Speaker 1>We gave them zero dollars. We wandered, listened to the music,
<v Speaker 1>nobody cares. We wandered out, we saw some fireworks across
<v Speaker 1>the inlet.
<v Speaker 3>Watched a little bit of TV, and went to bed.
<v Speaker 1>Went to because Jim goes to bed at nine o'clock.
<v Speaker 1>But I'm they're making me stay away.
<v Speaker 2>They're making me stay upwaypt like eleven thirty or midnight even.
<v Speaker 1>But we're still fasting. And you know you don't have to, like, well,
<v Speaker 1>I went on vacations, I ruined everything, or I'm gonna
<v Speaker 1>go on vacation and I'm not gonna fast exactly.
<v Speaker 3>I feel like that happens a lot, but there's no
<v Speaker 3>reason not too fast, and I feel like they would
<v Speaker 3>feel terribly once you get back home and try to
<v Speaker 3>fast again. So to keep some semblance of a fast, yeah,
<v Speaker 3>I think is wonderful. Eat foods and meals that are
<v Speaker 3>window worthy and skip the ones that are not. And
<v Speaker 3>everything that we have had on this vacation has been
<v Speaker 3>amazingly window worthy with the best people.
<v Speaker 2>And big news for those of you who hate black coffee.
<v Speaker 2>Roxy is not a coffee drinker, and we have got
<v Speaker 2>her to drink black coffee a couple times, and she
<v Speaker 2>actually said this isn't too bad, but coffee quality makes
<v Speaker 2>a big day.
<v Speaker 1>Tell them the truth wrong, tell us the truth wasn't
<v Speaker 1>bad to check it down.
<v Speaker 3>And you know what, And I had to retold myself
<v Speaker 3>when I come, how can I not drink a cup
<v Speaker 3>of coffee with sherry and Gin? So I knew I
<v Speaker 3>was going to, and I kind of prepared myself for
<v Speaker 3>this awful experience because I had coffee, you know before
<v Speaker 3>that coffee and Gin grinds her beans everything. Yeah, well
<v Speaker 3>she did it in the evening.
<v Speaker 1>Well, I grind every morning. I grind my coffee beans.
<v Speaker 1>But we love this. We're in this little tiny beach cottage.
<v Speaker 1>So I grind them at night so I can we
<v Speaker 1>can wake up in the mor night to brew it
<v Speaker 1>squietly because I'm always up before everybody, you know, always
<v Speaker 1>look the latest. But ROXY drunk it. It wasn't terrible.
<v Speaker 3>It was so good.
<v Speaker 1>If anybody wonders, look, they don't know who I am.
<v Speaker 1>They're not sponsoring this podcast. I happen to buy my
<v Speaker 1>Orga organic Cuban roast whole beans at Costco. So my
<v Speaker 1>Orga organic Cuban roast by buy it from Costco. If
<v Speaker 1>you don't have a Costco, I mean you can probably
<v Speaker 1>find it somewhere, but that's my favorite coffee.
<v Speaker 2>And just observation, this was interesting to me. I have
<v Speaker 2>learned that Roxy does not like strong flavors. She likes
<v Speaker 2>kind of mild food without all strong flavor. She doesn't
<v Speaker 2>like herbs. And we were talking and I'm like, SOE,
<v Speaker 2>you kind of like bland food and.
<v Speaker 1>She said, yeah, I do. And I think that's interesting
<v Speaker 1>and it could kind.
<v Speaker 2>Of relate to white coffee as a strong flavor it is.
<v Speaker 2>And so that's something that I thought was really interesting.
<v Speaker 2>So if you're a person and you just really do
<v Speaker 2>not like black coffee, I kind of look at the
<v Speaker 2>other ways you eat, and you may be a person
<v Speaker 2>that just doesn't like strong flavors, where I'm the person
<v Speaker 2>I wants all the flavor. I want my food super
<v Speaker 2>spicy and really flavorable and all these herbs, and I
<v Speaker 2>like really really rich beers and really bitter beers. And
<v Speaker 2>you may just not be that person. You may not
<v Speaker 2>be genetically wired that way. And so we're not telling
<v Speaker 2>you have to drink black coffee. Will never ever ever
<v Speaker 2>tell you can drink black coffee. There's absolutely nothing wrong
<v Speaker 2>with water or sparkling water.
<v Speaker 1>Right, So people will come to inter in fasting that
<v Speaker 1>like roxy don't like coffee and don't want coffee, and
<v Speaker 1>then they like try to make themselves drink coffee because
<v Speaker 1>they think they're supposed to. So here's what I want
<v Speaker 1>you to keep in mind. You can drink coffee and playing,
<v Speaker 1>but you don't have to like. I don't drink tea.
<v Speaker 1>I hate it. I don't like tea at all. I
<v Speaker 1>don't drink it. Does green tea have health benefits that
<v Speaker 1>I've read about? Yeah? Am I gonna choke it down
<v Speaker 1>to get them new? I don't want to. I don't
<v Speaker 1>liked it. My life is too short for me to
<v Speaker 1>put things in my mouth that taste gross to me
<v Speaker 1>for any reason.
<v Speaker 3>Coffee and tea not required.
<v Speaker 1>Right, But if you are gonna have it, it must
<v Speaker 1>be black, it must be plain, But you don't have
<v Speaker 1>to have it. Yeah, all right.
<v Speaker 2>So we have a troubleshooting question from Shelby in Kentucky.
<v Speaker 2>She says, Hello, I've been intermitted fasting for over five
<v Speaker 2>years now, with two breaks for pregnancy and nursing. I
<v Speaker 2>started out with a sixteen eight schedule and then moved
<v Speaker 2>to more of a twenty four schedule twenty hours fasting
<v Speaker 2>four hours eating. But for the last year, I've been
<v Speaker 2>successfully doing ADF and I love it. I was surprised
<v Speaker 2>to find how doable it feels. And I feel like
<v Speaker 2>ADF helps me to not binge during my window because
<v Speaker 2>I have basically a full day to enjoy food. The
<v Speaker 2>first six months of ADF, I would eat a small
<v Speaker 2>amount of calories less than four hun on my fasting days.
<v Speaker 2>But for the last four to five months, I've been
<v Speaker 2>successfully clean fasting on my fasting day.
<v Speaker 1>Can we clarify there just a little bit. So she's
<v Speaker 1>talking about when she said she would eat, you know,
<v Speaker 1>the small amount of calories. That's the five hundred calorie
<v Speaker 1>down day, and that is the original form of alternate
<v Speaker 1>daily fasting the research Christa Verity did. The participants in
<v Speaker 1>the research were told to have about five hundred calories
<v Speaker 1>on their down days for their fasting days, and then
<v Speaker 1>the next day was the update. So what we're hearing
<v Speaker 1>from Shelby is she was following the five hundred calori
<v Speaker 1>down day and she would typically stick to less than
<v Speaker 1>four hundred. That's just personal preference. Five hundred is the
<v Speaker 1>official recommendation limit, but she would stick to that. But
<v Speaker 1>now she has decided to have the full fast version
<v Speaker 1>of the down day, so instead of having a five
<v Speaker 1>hundred calorie down day, she's having a full fast down day,
<v Speaker 1>and both of them are considered ADF. The original research,
<v Speaker 1>like I said, was with the five hundred calorie down day.
<v Speaker 1>So when you're fasting, you still fast clean. So even
<v Speaker 1>if you're doing the five hundred calorie down day, that's
<v Speaker 1>really too actual fast when you think about it. You
<v Speaker 1>fast clean, you have the meal, you fast clean again.
<v Speaker 1>Some people are like, I'm so confused by the five
<v Speaker 1>hundred calorie down day because doesn't food break a fast
<v Speaker 1>one hundred percent? It does. So if you have a
<v Speaker 1>five hundred calorie down day, you did not do a
<v Speaker 1>thirty six hour fast. What you did was a fast,
<v Speaker 1>a five hundred calori downday meal, and then a second fast.
<v Speaker 1>Maybe if you add together the two fasting segments, they
<v Speaker 1>might add up to thirty six. But in the middle
<v Speaker 1>there you did eat so that it was not a
<v Speaker 1>thirty six hour sequential fast. It was two fasts that
<v Speaker 1>might add up to thirty six. So I just wanted
<v Speaker 1>to clarify.
<v Speaker 2>Well, and I wanted to say too, because she have
<v Speaker 2>been successfully like fasting through her fasting her down days.
<v Speaker 2>And I just want to say, if you choose to
<v Speaker 2>use the five hundred calorie meal, that is it's not
<v Speaker 2>a lack of.
<v Speaker 1>Success, that is successful.
<v Speaker 2>Yeah, that is just I mean, choosing not to use
<v Speaker 2>it is just a variation of a down day, right,
<v Speaker 2>So it doesn't mean that one's better than the other.
<v Speaker 2>You're going to you know, one you're successful and the
<v Speaker 2>other one you're failing. Right, Okay, I take that out
<v Speaker 2>of your head, please.
<v Speaker 3>And the research has shown that using the less than
<v Speaker 3>five hundred calorie down day meal increases the likelihood that
<v Speaker 3>you're going to keep it up. You know, it's going
<v Speaker 3>to help with success, right, adherence.
<v Speaker 1>And it might you might sleep better, right.
<v Speaker 3>Sleep better. It has been shown to burn more fat
<v Speaker 3>and retain more muscle mass. So why wouldn't you want
<v Speaker 3>to do that?
<v Speaker 1>Yeah, I mean if you can't, if you if you
<v Speaker 1>prefer the full fast, the full fast, but there is
<v Speaker 1>no reason to feel like the five hundred calorie down
<v Speaker 1>day is less than because it isn't. It might actually
<v Speaker 1>be the better option for your body.
<v Speaker 3>And I feel like I am somebody who has always
<v Speaker 3>preferred full fast and it's not because I feel like
<v Speaker 3>the other one is less than. Y'all know me, right,
<v Speaker 3>I'm a volume eater. Yeah, I would burn through those
<v Speaker 3>five hundred salaries and think what's going on? Right? So
<v Speaker 3>it doesn't work for me, and that's okay. I don't
<v Speaker 3>do it because I've got diet brain, or because I
<v Speaker 3>feel like it's less than.
<v Speaker 1>I do it because do you feel better to stay fast?
<v Speaker 3>I do, yeah, And it's so easy for me, So
<v Speaker 3>that's why I do it.
<v Speaker 2>Yeah, all right, So she says, I don't drink coffee
<v Speaker 2>or tea. I only drink water during my fast. Since
<v Speaker 2>having my last baby boy, I've lost about twenty nine pounds,
<v Speaker 2>which I'm astatic about. I exercise often, probably four to
<v Speaker 2>six times a week of cycling and or yoga. I
<v Speaker 2>am preparing for another pregnancy next year, and I would
<v Speaker 2>like to lose another five to ten pounds. I started
<v Speaker 2>at one hundred and sixty five pounds and I'm now
<v Speaker 2>one thirty six. I'm thirty one and five foot three.
<v Speaker 2>I have broad shoulders, an athletic build, and most of
<v Speaker 2>my fat is in my belly. For this last six
<v Speaker 2>to eight months, I have hit a plateau sometimes It's
<v Speaker 2>hard for me to wrap my head around the fact
<v Speaker 2>that I only eat every other day, and yet still
<v Speaker 2>I am only maintaining and sometimes gaining weight. While I
<v Speaker 2>like the other bed fits of fasting besides weight loss,
<v Speaker 2>I'd love to just reach my goal of one twenty
<v Speaker 2>five to one thirty before getting pregnant again. During my
<v Speaker 2>last pregnancy, I had a terrible foot injury that was
<v Speaker 2>made worse by weight gain. I had to wear boot
<v Speaker 2>my entire pregnancy and for much of my nursing period,
<v Speaker 2>and I'm hoping that by starting at a lower weight
<v Speaker 2>I can avoid another foot injury. After almost a year
<v Speaker 2>of maintenance, I wonder if I have to do even
<v Speaker 2>more to lose, which overwhelms.
<v Speaker 1>Me a bit.
<v Speaker 2>I try to eat whole foods, lots of berries, olives,
<v Speaker 2>other fruits, green salads, but I'm not great with vegetables.
<v Speaker 2>I try and keep my update to around or below
<v Speaker 2>two thousand calories, but I hate counting calories, which is
<v Speaker 2>one of the reasons I like to fast, so I
<v Speaker 2>only count calories when I feel like something is often
<v Speaker 2>I need a reset. I do enjoy treats, but I
<v Speaker 2>try to keep them on the lower sugar end. My
<v Speaker 2>favorite is a low sugar protein ice cream. My eating days,
<v Speaker 2>I tend to snack between meals, which I know could
<v Speaker 2>be improved. I just feel like, after fasting so long,
<v Speaker 2>it's nice to be able to snack.
<v Speaker 1>Anyway.
<v Speaker 2>I don't want to get it's extremely restrictive. I want
<v Speaker 2>to keep a healthy mindset, but I'm starting to feel
<v Speaker 2>frustrated that I cannot reach my goal with my current
<v Speaker 2>ADF schedule. Do you have any suggestions for me? In addition,
<v Speaker 2>I'm nervous about transitioning from ADF to a daily eating
<v Speaker 2>window and I get an eating schedule when I get pregnant.
<v Speaker 2>Will the shift cause me to gain a lot of
<v Speaker 2>weight quickly? Will my body be shocked? How can I
<v Speaker 2>maintain a healthy mind and body? I'm afraid to stop fasting?
<v Speaker 3>All right?
<v Speaker 1>We got a lot of unpacked there. And first of all,
<v Speaker 1>you already know this because you said it at the
<v Speaker 1>end there. When you are pregnant, you are not too fast,
<v Speaker 1>and we don't want you to stick to an eating window.
<v Speaker 1>We don't want you to try to do any kind
<v Speaker 1>of official fasting because you're growing a baby and so
<v Speaker 1>you're focusing on something different there. So you'll wake up
<v Speaker 1>and you will not have any kind of eating window.
<v Speaker 1>And so I don't want you to think of panic
<v Speaker 1>about that. And you will gain weight when you're pregnant.
<v Speaker 1>That is what our bodies are designed to do as
<v Speaker 1>part of I mean, you're not going to the eating
<v Speaker 1>for two is we don't have to do that like
<v Speaker 1>we used to think, oh, eating for two, and that
<v Speaker 1>was an excuse to overeat, you know, things we wouldn't
<v Speaker 1>normally eat, like ice cream Sundays.
<v Speaker 2>I don't know.
<v Speaker 1>Was that just when I was pregnant, I was like,
<v Speaker 1>I'm eating for two or ice cream Sundays, banana splits.
<v Speaker 1>I don't know. But there's a happy medium where you realize,
<v Speaker 1>you know, I'm nourishing my new baby. I'm eating and
<v Speaker 1>I'm not focusing on whether I am or am not
<v Speaker 1>any weight because I'm just nourishing my body. And yes,
<v Speaker 1>I'm going to gain weight because that's part of pregnancy.
<v Speaker 1>So that's what I want you to keep that healthy
<v Speaker 1>mindset when you are pregnant. Now, I want to dig
<v Speaker 1>in just a little bit to your upday because I
<v Speaker 1>got a little red flag there that you're trying to
<v Speaker 1>keep your update to around or below two thousand calories,
<v Speaker 1>and that is actually not what an up day is
<v Speaker 1>supposed to be. So let's think about that. You know,
<v Speaker 1>I talked about the research, the original research with ADF
<v Speaker 1>and you know the five in the calorie down day
<v Speaker 1>and then the upday. What were they told to do
<v Speaker 1>on the upday. There was one specific study that she
<v Speaker 1>actually christo very day instructed the participants to aim for
<v Speaker 1>one hundred and twenty five percent of their daily caloric
<v Speaker 1>needs on the upday. So you can see they were
<v Speaker 1>not trying to eat below two thousand calories on their upday.
<v Speaker 1>They were told to eat one hundred and twenty five
<v Speaker 1>percent of their daily caloric needs. And that is what
<v Speaker 1>their body needs, not just if you're just like lying
<v Speaker 1>in the bed, but with your active life, so you
<v Speaker 1>know the amount of calories that your body would use
<v Speaker 1>as you're going about your day and walking around and
<v Speaker 1>living your life.
<v Speaker 2>And if I'm not mistaken, when that five hundred calories,
<v Speaker 2>it was like twenty five percent of a person's right
<v Speaker 2>total normal daily caloric needs. And that was based off
<v Speaker 2>of two thousand calories a day for a woman's.
<v Speaker 1>That's like an estimate. So like let's say two thousand
<v Speaker 1>is the baseline that the five hundred calories was calculated
<v Speaker 1>for the down day based on that two thousand calorie baseline, And.
<v Speaker 2>So the one hundred and twenty that being right, the.
<v Speaker 1>Update would be one hundred twenty five percent of two thousand.
<v Speaker 1>So that would be more along the lines of twenty
<v Speaker 1>five hundred calories on the update. Now, again, you don't
<v Speaker 1>want to count calories. We don't want you to count
<v Speaker 1>calories either, unless you think you're accidentally restricting on your update,
<v Speaker 1>which it sounds like you are. If you're trying to
<v Speaker 1>keep your update to at or below two thousand calories,
<v Speaker 1>you are not up. You are having down day normal day,
<v Speaker 1>down day normal day, assuming the two thousand calorie quote normal.
<v Speaker 1>Instead you need down day upday, And so that might
<v Speaker 1>be more along the lines of twenty five hundred, five hundred.
<v Speaker 1>Two thousand is not the same as five hundred twenty
<v Speaker 1>five hundred.
<v Speaker 3>And the update is where we're going to find the
<v Speaker 3>metabolic boost, right, And I feel like a lot of
<v Speaker 3>us don't understand that that's where that boost is happening.
<v Speaker 3>It's not happening during the fast. That boost is happening
<v Speaker 3>during the feast. And that's why the researchers like Christa
<v Speaker 3>Verity said, have the one twenty five percent over of
<v Speaker 3>the calories that you need. And we always say you
<v Speaker 3>don't even don't look at that day as having a window.
<v Speaker 3>There's no window, right, You don't have to limit it
<v Speaker 3>to six hours, you don't have to limit to eight hours.
<v Speaker 3>You can eat three meals over the course of the day.
<v Speaker 1>I do have a hunch that your protein ice cream
<v Speaker 1>is probably not helping just in general, though you really
<v Speaker 1>want to nourish your body, and a leaf sugar protein
<v Speaker 1>ice cream sounds like I don't really know what might
<v Speaker 1>be for that. Chemicals. Yeah, it sounds a little like
<v Speaker 1>diet food. Nourish your body. Well, instead of that, maybe
<v Speaker 1>have cottage cheese with fruit in it. That's one of
<v Speaker 1>my latest obsessions, which is why I'm suggesting it. But
<v Speaker 1>that's like real food, and it's going to really nourish
<v Speaker 1>your body.
<v Speaker 2>And you say you tend to snack between meals, and
<v Speaker 2>you think you need to prove on that. I don't
<v Speaker 2>think snacky between meals.
<v Speaker 1>Is a huge issue.
<v Speaker 2>If you are hungry between meals, have a snack. Food
<v Speaker 2>is not going to be the issue snack food could
<v Speaker 2>be an.
<v Speaker 1>Issue, right, It's what you're snacking on, So yeah, just
<v Speaker 1>look at what you're snacking on.
<v Speaker 2>Before we get to our tweak of the week, I
<v Speaker 2>want to share about a company that makes my life safer, cleaner,
<v Speaker 2>and easier. Y'all may know that I love to share
<v Speaker 2>products that make life better or easier. May also know
<v Speaker 2>that I'm a crime junkie and I listen to true
<v Speaker 2>crime podcasts to wind down before bed or while commuting.
<v Speaker 2>And one of my favorite podcasts is by two brothers
<v Speaker 2>who were detectives who helped solve violent crime cases. And
<v Speaker 2>one thing I learned was that crimes are much more
<v Speaker 2>likely to be solved and criminals prosecuted when video evidence
<v Speaker 2>is available. Because of how my house slaid out, I
<v Speaker 2>have no windows on either side of my house and
<v Speaker 2>I cannot see my driveway from inside the house, and
<v Speaker 2>this all became a concern for me, and so last
<v Speaker 2>fall I installed UFY security cameras and motion detection floodlight
<v Speaker 2>cameras around my house. I even have a smart lock
<v Speaker 2>with integrated camera and doorbell that alerts me if someone
<v Speaker 2>is loitering outside my door. And my husband thought I
<v Speaker 2>was super silly forgetting the and now he feels so
<v Speaker 2>much more safe and secure, and he feels like he
<v Speaker 2>can leave and not worry about me at home because
<v Speaker 2>he can check in on the house at any time.
<v Speaker 2>And then most recently, I added a UFEE all in
<v Speaker 2>one robotic vacuum that vacuums and mops with a self
<v Speaker 2>cleaning mop, and I love it. It runs through my
<v Speaker 2>house every night.
<v Speaker 1>And I have.
<v Speaker 2>Three dogs, and so I have dog hair and dirt,
<v Speaker 2>and we have allergies. And I have had several vacuums
<v Speaker 2>robotic vacuums, and none of them have worked as well
<v Speaker 2>as my UFI vacuum mop Combo. Love them so much
<v Speaker 2>that I want to tell you about them. I have
<v Speaker 2>a Lincoln Show Notes you can check them out. Life
<v Speaker 2>changing time saving gives me more time for fun.
<v Speaker 1>So now it's time for our tweak of the week.
<v Speaker 1>And you know I always say tweak it till it's easy.
<v Speaker 1>But the tweak that works for me might not be
<v Speaker 1>the one that works for you. And that's why it's
<v Speaker 1>super helpful to hear how other intermittent fasters are making
<v Speaker 1>intermittent fasting work for them. This week was submitted by Wendy,
<v Speaker 1>So I'm working to get more consistent with exercise again.
<v Speaker 1>A few weeks of really rainy weather in southern California
<v Speaker 1>became my excuse to not go out for my walks,
<v Speaker 1>and the next thing I knew I hadn't exercised at all.
<v Speaker 1>If I'm not careful, the summer heat will become my
<v Speaker 1>next excuse. My sister gave me a great idea, find
<v Speaker 1>an audiobook that I really wanted to listen to and
<v Speaker 1>only allow myself to listen while walking. I started fiber
<v Speaker 1>fueled this morning and I'm already invested. I can't wait
<v Speaker 1>to listen more tomorrow. That is a great tip. Yeah,
<v Speaker 1>that's I have it stacked in a way. Do you
<v Speaker 1>like to listen to audiobooks?
<v Speaker 3>Foxy lots of podcasts.
<v Speaker 1>That's what I thought. You're a podcast listener.
<v Speaker 3>I prefer reading. But you know what, now, with my
<v Speaker 3>eyesight not being the best, I might have to turn
<v Speaker 3>to audio books.
<v Speaker 1>Welcome to getting older, all the things we never expected.
<v Speaker 2>We love to leave you at ins bration or motivational quotes,
<v Speaker 2>and this week we have a quote from Heather.
<v Speaker 1>The quote is be willing to be a beginner.
<v Speaker 2>Every single morning she said, I've been trying for a
<v Speaker 2>couple of months now to get back on track. It's
<v Speaker 2>been more of a struggle than I was prepared for,
<v Speaker 2>and trying to get my group back, I came across
<v Speaker 2>this quote and it made me realize that sometimes we
<v Speaker 2>have to go back to the beginning and start over.
<v Speaker 2>In the beginning of my EF journey, I prioritize my
<v Speaker 2>food choices. So I cleared out the pantry of all
<v Speaker 2>my quote healthy junk, and I eliminated all snack food.
<v Speaker 2>My goal this week is to focus on only eating
<v Speaker 2>whole foods. I've also been neglecting my journaling and mindfulness practice,
<v Speaker 2>and that is something that has always made me more.
<v Speaker 1>Aware of triggers. I picked up a.
<v Speaker 2>Pretty new journal and new pens for.
<v Speaker 1>Motivation, and I love that quote. Be willing to be
<v Speaker 1>a beginner every single morning. What do you always say
<v Speaker 1>Roxy about every day?
<v Speaker 3>I always say, every day is our first fest. Every
<v Speaker 3>day we're beginning our first fest. It's a fresh new fest.
<v Speaker 3>Every morning you're starting. And I'm starting today.
<v Speaker 2>And some people say, oh, I failed, I failed yesterday.
<v Speaker 2>I haven't fast in three days. I don't know what
<v Speaker 2>you do.
<v Speaker 1>You just wake up and you fast, You decide the fast.
<v Speaker 1>It's a new day, every morning a new beginning.
<v Speaker 3>I love that every day is our first fast.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed on Tonight community,
<v Speaker 1>where you can interact with both me and Sherry, plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's
<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 mint 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.