Episode 80: Weekly Averaging, Who Needs ADF, Changes After Menopause, 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
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat, Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today, Sherry?
<v Speaker 2>I'm doing great. I say that I'm having a very
<v Speaker 2>stressful day. It happens still great.
<v Speaker 1>Yeah, well good, that's just life, right, Yeah, yeah, that
<v Speaker 1>was me on Friday. I know you're wearing a Neil
<v Speaker 1>and Pam sweatshirt. Yep. Got on my kneel and Pam.
<v Speaker 2>I was jealous for a second until I realized, I'm
<v Speaker 2>wearing my Live Love Life's intermittent fasting.
<v Speaker 1>Fast piece repeat podcast sweatshirt. Love it and I love it.
<v Speaker 1>The only thing better would be wearing your intermittent fasting
<v Speaker 1>sweatshirt at Neil and Pans. That would be better for
<v Speaker 1>anybody who's wondering. Neil and Pam's is our local dove
<v Speaker 1>beach bar that's four blocks away from my beach house,
<v Speaker 1>and it's just I love it. When we first were
<v Speaker 1>coming here, I avoided it for a while. I was like,
<v Speaker 1>I don't know about that place, but it's where the
<v Speaker 1>locals go, so it's actually not a dove bar. It's awesome.
<v Speaker 2>Well, the fact that it looks like standing room only
<v Speaker 2>from the sidewalk, Yeah, should have told you it was
<v Speaker 2>a good guess to go.
<v Speaker 1>You're right, Well, it's like just a happy beach place.
<v Speaker 1>They have live music, they have Carrie, they have.
<v Speaker 2>It's where I spent my fiftieth birthday.
<v Speaker 1>Hooray.
<v Speaker 2>We did not sing karaoke, but we did watch some karaoke.
<v Speaker 1>And it was no, I'm definitely singing.
<v Speaker 2>I went in there this summer to try to get
<v Speaker 2>a sweatshirt because I knew you had one, but they
<v Speaker 2>didn't have any out this summer. Apparently I need to
<v Speaker 2>come to the beach in the waiter time y get
<v Speaker 2>my own sweatshirt.
<v Speaker 1>There you go, that's what you need. But yeah, and
<v Speaker 1>fun fact, one reason I always thought it was funny
<v Speaker 1>is because my cousin Neil married a woman named Pam.
<v Speaker 1>Oh that's funny. Yeah, so my cousin Neil was married
<v Speaker 1>to Pam and they did not open a bar at
<v Speaker 1>Mertle Beach or serfs on Peach. But anyway, Neil and
<v Speaker 1>Pam's is expanding. They and of course now that I
<v Speaker 1>don't drink at all, I still like to go hang
<v Speaker 1>out there. It's a great place to give it energy. Yeah,
<v Speaker 1>they have a place at the marsh Walk now it's
<v Speaker 1>called Neil's Creek Side or something or other. I haven't
<v Speaker 1>been there yet, but they have lots. It was a
<v Speaker 1>restaurant that could not vibe the location, you know how
<v Speaker 1>some locations things like cycle through. This was one of
<v Speaker 1>their locations. But now it's like packed all the time,
<v Speaker 1>and they're opening something on the Marshwalk as well. That's fun. Yeah,
<v Speaker 1>you know that location that keeps changing all the time.
<v Speaker 1>That's always a million things down. At the very very
<v Speaker 1>very end, Yeah, at the very end, they're going to
<v Speaker 1>be opening something in collaboration with a local Mexican restaurant,
<v Speaker 1>So it's gonna be like a little Mexican kind of place,
<v Speaker 1>which you know, I love Mexicans. Yes, I do know
<v Speaker 1>that I could literally if I had to eat wells,
<v Speaker 1>I was gonna say, if I had to eat one thing,
<v Speaker 1>it would be Mexican. But I don't know. I'm like
<v Speaker 1>also like Italian, and so I don't think I could decide. Luckily,
<v Speaker 1>I don't have.
<v Speaker 2>Yes, See, years ago, if you would have asked me
<v Speaker 2>my favorite food, if I could only eat one like
<v Speaker 2>kind of food for the rest of my life, I
<v Speaker 2>would have probably said Italian food. Yeah, but I just
<v Speaker 2>rarely eat it anymore, really kind of a rare occasion.
<v Speaker 1>Yeah, yeah, I don't know.
<v Speaker 2>I had some great Italian restaurants in Kansas City, and
<v Speaker 2>a lot of people don't know this, but other than
<v Speaker 2>their barbecue, they're also kind of known for their Italian
<v Speaker 2>culture there that Yeah, so there were some really great
<v Speaker 2>Italian restaurants there with all sorts of things that you
<v Speaker 2>just don't typically associate associate with, like Italian food, like
<v Speaker 2>chicken spadini and which is like a grilled chicken skewerd.
<v Speaker 2>It's kind of breaded and it's like an a lemon
<v Speaker 2>garlic sauce and it's so good. Anyway, you can't guilt
<v Speaker 2>that down here in Alabama.
<v Speaker 1>The next time you're here, remind me we need to
<v Speaker 1>go to the place in rurals inlook called Costa. I
<v Speaker 1>think that's how you pronounce the Costa. It's really good
<v Speaker 1>Italian food. It's past the marshwalk. It's not on the marshwalk,
<v Speaker 1>but I will eat there any time.
<v Speaker 2>So if you're listening to us and your new to
<v Speaker 2>inter rent fast, you might be like, why are they
<v Speaker 2>talking about food? It's because not fasting. We love to
<v Speaker 2>eat the feast. That's why it's fast feast repeat, because
<v Speaker 2>exactly is as important as the fast.
<v Speaker 1>It really is. And you know a lot of people
<v Speaker 1>will say, you know, I can't do intermittent fasting because
<v Speaker 1>I just like to eat too much on the foodie, Well,
<v Speaker 1>that is why I love intermittent fasting, because I love
<v Speaker 1>food so much, right right, And.
<v Speaker 2>You know, we talk a lot about you know, food
<v Speaker 2>quality and this and that, and so sometimes people think
<v Speaker 2>that we're talking about restriction and having off limit foods.
<v Speaker 1>That's just not true.
<v Speaker 2>Like, there are very few foods that you couldn't make
<v Speaker 2>and make them fit into your lifestyle. I mean, you know,
<v Speaker 2>restaurants may not make them a certain way, but you
<v Speaker 2>have when you are at home creating your own recipes,
<v Speaker 2>and you can bury your recipes some and I mean,
<v Speaker 2>it's the day of Google, so you can find a
<v Speaker 2>blogger out there who is making your favorite recipe low
<v Speaker 2>fat or gluten free or following an AIP protocol. You know,
<v Speaker 2>whatever your dietary needs are, there are people out there
<v Speaker 2>who are recreating recipes that you know that are specific
<v Speaker 2>to whatever it is you're doing for whatever reason. And
<v Speaker 2>you know, somebody said in the community recently they were
<v Speaker 2>trying to cut out a bunch of stuff and they're
<v Speaker 2>really trying to reverse their diabetes and stuff. And they
<v Speaker 2>said that, you know, they were eating through their window
<v Speaker 2>and they felt like they were eating well, but that
<v Speaker 2>they were never satisfied when they closed their window.
<v Speaker 1>And I think.
<v Speaker 2>There's a lot to be said for not just physical satiety,
<v Speaker 2>but yeah, some emotional mental satiety too, So if you're
<v Speaker 2>not hitting that thing that your body's craving that day,
<v Speaker 2>you're not. I'm that way. I'm a girl that has
<v Speaker 2>to have something crunchy in my window. It's satisfying to me.
<v Speaker 2>And if I close my window, I don't have it.
<v Speaker 2>I'm constantly like I just want a little bit something else.
<v Speaker 2>And so sometimes it's just a little handful of some
<v Speaker 2>peanuts or something that works well for me. Some pretzels,
<v Speaker 2>like a good crunchy Sturday pretzel will do it for me.
<v Speaker 1>In the revised Delayed on Deny, I actually clarified feeling
<v Speaker 1>satisfied at the end of your window, and I talked
<v Speaker 1>about three kinds of satisfaction. Physical satisfaction, which is when
<v Speaker 1>your struct receptors are engaged and your stomach is like
<v Speaker 1>I don't mean like you're so full that you feel
<v Speaker 1>overly stuffed, but your struct receptors are like pleasantly engaged
<v Speaker 1>and you're like, okay, there's enough volume of food in there.
<v Speaker 1>So physical satisfaction is one of them. We also have
<v Speaker 1>nutritional satisfaction, because if your body is not nutritionally satisfied,
<v Speaker 1>you're going to get the drive to keep eating. Even
<v Speaker 1>if you're physically stuffed, you got to be nutritionally satisfied.
<v Speaker 1>So food quality matters a lot. But then the third
<v Speaker 1>thing I mentioned was emotional satisfaction. Right, And whenever I
<v Speaker 1>try to restrict what I'm eating for whatever reason, like
<v Speaker 1>when I had diet brain when my dad was sick,
<v Speaker 1>and so I like over pivoted with, you know, a
<v Speaker 1>restrictive way of eating. I didn't have the emotional satisfaction
<v Speaker 1>from my food. I might have been nutritionally satisfied and
<v Speaker 1>physically satisfied, but you know, you were checking all the boxes,
<v Speaker 1>but you, Pepper, I wasn't emotionally satisfied. So all of
<v Speaker 1>that matters. So you know, when you're checking in, am
<v Speaker 1>I satisfied? Are you physically satisfied, nutritionally satisfied, and also
<v Speaker 1>emotionally satisfied? All of that makes a difference. And I
<v Speaker 1>think that we're meant to tick all the boxes.
<v Speaker 2>Yeah, And while we're talking about that too, you like,
<v Speaker 2>for me, nutritionally satisfied is so important.
<v Speaker 1>Yeah.
<v Speaker 2>And so somebody was recently toying around with going keto
<v Speaker 2>and she was like asking questions about low carb versus keto.
<v Speaker 2>And you know, if you truly look into what keto is.
<v Speaker 2>It's like seventy to eighty percent fat calories, which does
<v Speaker 2>not leave a lot of calories left. If you're doing
<v Speaker 2>ten percent carbs, it's not a lot of protein for
<v Speaker 2>a person who is high CARBEAEDS or protein. Oh okay, right,
<v Speaker 2>So if you're doing seventy to eighty fat and ten
<v Speaker 2>percent carbs, that's only leaving you ten to twenty percent
<v Speaker 2>of your daily intake from protein. A lot of people think, oh, keto,
<v Speaker 2>I can eat all the bacon and steak I want.
<v Speaker 2>But if you're doing true keto, it is a high
<v Speaker 2>fat diet, not a high protein diet. And so when
<v Speaker 2>I was trying to do true keto, I was physically full,
<v Speaker 2>my stomach was full, but I was hungry, and it
<v Speaker 2>was because I wasn't hitting my higher protein needs. And
<v Speaker 2>so if you're if you're trying to follow something like keto,
<v Speaker 2>or you're trying to follow something you know, whatever it
<v Speaker 2>may be, and you are physically full but you still
<v Speaker 2>feel hungry, then you might need to make some tweaks
<v Speaker 2>to the way you're eating.
<v Speaker 1>Yeah, something about your body is not being met. Their
<v Speaker 1>knees aren't being met. In some way.
<v Speaker 2>So so yeah, it's it's a good idea to do
<v Speaker 2>a little check in physically, nutritionally and emotionally satisfied with
<v Speaker 2>your food. So all right, Well, this week we have
<v Speaker 2>a celebration titled Kicking Diet Brain from Rebecca in Somerset, UK,
<v Speaker 2>and I just want to say to everybody over over
<v Speaker 2>the pond, thank you for so all of a sudden
<v Speaker 2>we have a bunch of people sending in success stories
<v Speaker 2>and asking questions from overseas, and I love it. I
<v Speaker 2>love to know that our message is spreading around the world.
<v Speaker 2>So Rebecca wrote, I started IF in May of twenty
<v Speaker 2>twenty four at two hundred and thirty four pounds. It's
<v Speaker 2>now the end of November twenty twenty four, so seven
<v Speaker 2>months if my math is right, No, six months, my
<v Speaker 2>mouth was wrong. My math is often wrong. I've lost
<v Speaker 2>thirty two pounds. You wonderful women have literally saved my life.
<v Speaker 2>I could barely stand on the scales without shame and embarrassment.
<v Speaker 2>I hated myself. It makes me tearful to remember those
<v Speaker 2>feelings from fifty years of dieting, thousands of pounds slashed
<v Speaker 2>on different weight loss schemes, potions and gyms. For the
<v Speaker 2>last month, I've had the courage to stand on the
<v Speaker 2>scales every day and do a weekly average without criticism
<v Speaker 2>or guilt or panic, and in fact, with interest. I've
<v Speaker 2>listened to all of these podcasts and there was a
<v Speaker 2>piece in one of them about weekly averaging, and that
<v Speaker 2>is why I started it. I live my life, go
<v Speaker 2>to celebrations, do a bit of ADF when I have
<v Speaker 2>an easy day, and I live a nineteen to five
<v Speaker 2>protocol most days. Ten of my friends and family are
<v Speaker 2>also doing IF and are having great success as well.
<v Speaker 2>All have been on the diet treadmill for donkeys years.
<v Speaker 2>You deserve a very large metal for the good you
<v Speaker 2>are doing in the world. Cheers Rebecca and Jin. Do
<v Speaker 2>you know how long a donkey year is?
<v Speaker 1>No, I've never thought that before. I have actually not
<v Speaker 1>heard that. Sun.
<v Speaker 2>I hadn't either, And you know, we looked at the
<v Speaker 2>whole episode on life lessons about different idioms and sayings
<v Speaker 2>and stuff. Yeah, and I is like, Okay, that's a
<v Speaker 2>new one. And I'm the one that's always going to
<v Speaker 2>research the origin of a phrase or whatever. Anyways, a
<v Speaker 2>donkey's year is three human years. So if you haven't
<v Speaker 2>seen somebody in a Donkey's year. It's been a long time, all.
<v Speaker 1>Right, Well, I love it. Well, can I take a
<v Speaker 1>minute to say hooray Rebecca first fall. I'm super excited,
<v Speaker 1>but I want to highlight weekly averaging for people who
<v Speaker 1>are listening. You know, this episode comes out, it's early
<v Speaker 1>in the new year. People are getting started. First of all,
<v Speaker 1>if you're new to intermittent fasting and you've been consistently
<v Speaker 1>doing it for less than twenty eight days, stay out
<v Speaker 1>the scale completely. For the first twenty eight days. You
<v Speaker 1>should not expect weight laws for the first twenty eight days,
<v Speaker 1>zero pounds expect, So stay out the scale completely. But
<v Speaker 1>after the first twenty eight days are over, daily weighing
<v Speaker 1>with weekly averaging can make such a difference. And you
<v Speaker 1>know if you've got delayed on Tony's second Edition or
<v Speaker 1>Fast Feast Repeat. I have my weight charts in there
<v Speaker 1>from when I was losing weight, and I don't think
<v Speaker 1>it's a coincidence that the only time I didn't quit
<v Speaker 1>intermittent fasting is the time that I was weighing daily
<v Speaker 1>with weekly averaging. Because my weight would fluctuate all over
<v Speaker 1>the place from day to day and that is normal.
<v Speaker 1>That is what happens. Weight goes up, weight goes down.
<v Speaker 1>And you know, we think that when we're doing something,
<v Speaker 1>especially something as dramatic as intermittent fasting, like you know,
<v Speaker 1>maybe you're doing nineteen five, you're going nineteen hours without
<v Speaker 1>eating and only eating in five hours, that your weight
<v Speaker 1>should just like fall off like crazy, right, because it
<v Speaker 1>feels so I'm doing all this, and why is my
<v Speaker 1>weight not just falling off? It feels like it should
<v Speaker 1>be like every day it should be down, down, down,
<v Speaker 1>down down. That's not how it looked for me, and
<v Speaker 1>that's not how it looks for most people. So I
<v Speaker 1>would get really fed up by the fluctuations and I
<v Speaker 1>would quit every time I started intermitten fasting. But finally,
<v Speaker 1>when I started in twenty fourteen, I was weighing daily
<v Speaker 1>and calculating my weekly average, and every Friday I would
<v Speaker 1>add up all seven weights and divide by seven to
<v Speaker 1>get my weekly average. And every Friday, my weekly average
<v Speaker 1>would be down. And even if my Friday weight was
<v Speaker 1>higher than it had been the friday before, my weekly
<v Speaker 1>average was down. And seeing that trend go down made
<v Speaker 1>me realize that I really was losing weight at a
<v Speaker 1>slow and steady pace. You know, one half to one
<v Speaker 1>pound a week after the first month is a really
<v Speaker 1>great rate of fat loss. So I wanted to highlight
<v Speaker 1>weekly averaging for anybody who hasn't really done it before.
<v Speaker 1>You can really get discouraged from the fluctuations. And so
<v Speaker 1>I actually think that daily weigh with weekly averaging writing
<v Speaker 1>it down on paper. I know we have a lot
<v Speaker 1>of apps that'll do stuff for us, but you want
<v Speaker 1>to kind of disconnect from that judgment every day and
<v Speaker 1>give yourself one day a week where you really take
<v Speaker 1>the time to assess.
<v Speaker 2>Do you want to add anything to that? Sherry, I
<v Speaker 2>do couple things. Somebody didn't know what to do because
<v Speaker 2>they missed a couple of days of weighing because they
<v Speaker 2>were out of town.
<v Speaker 1>Yeah, don't divide by seven. Divide by seven.
<v Speaker 2>If you don't have seven, divide a power of many
<v Speaker 2>days that you weigh.
<v Speaker 1>Right.
<v Speaker 2>My other thing is I've noticed in the community we
<v Speaker 2>have some people who are weighing multiple times a day
<v Speaker 2>and then they're averaging their daily weight into their weekly weight.
<v Speaker 1>Don't do that. I actually thought that I thought they
<v Speaker 1>were average weighing multiple times a day and then writing
<v Speaker 1>down the lowest.
<v Speaker 2>Well, somebody was doing that as well, and somebody else
<v Speaker 2>was averaging their day all their daily weights into one
<v Speaker 2>weight and then putting that in their.
<v Speaker 1>Weekly to calculate their weekly average.
<v Speaker 2>Can I'm just gonna make yourself crazy?
<v Speaker 1>Can I? Can I tell you come come clean here?
<v Speaker 1>I did that back in the day when.
<v Speaker 2>I was weighing and you had your lowest weight.
<v Speaker 1>Yeah. I would be that person because I was so
<v Speaker 1>obsessed with the scale number and I would like literally
<v Speaker 1>like weigh myself and then like later if I pooped
<v Speaker 1>or something, yeah, y'all are getting everything today. Sorry, we've
<v Speaker 1>all done it way, but on the scale again. And
<v Speaker 1>I would like write that down if it was lower,
<v Speaker 1>if it was higher, I'd be like, well, I'm not
<v Speaker 1>writing that down. I mean I was like that, or
<v Speaker 1>I would get off and get back on, and get
<v Speaker 1>off and get back on. The scale number ruled my life,
<v Speaker 1>so I completely understand why people do it. So I
<v Speaker 1>have a hard time saying don't do that because I
<v Speaker 1>did it. But oh, I do get it.
<v Speaker 2>I've done it, and I enough that I know that
<v Speaker 2>because I'll wake up in the morning and I'll be like, gosh,
<v Speaker 2>I'm retaining water today, that's horrible. And then I jump
<v Speaker 2>on the scale and the scale's up a couple pounds
<v Speaker 2>from the day before, and I'm like, yep, I knew
<v Speaker 2>I was retaining water. And so then I right before
<v Speaker 2>I break my fast, I'll be like, I wonder if
<v Speaker 2>I've lost any of that water weight? Right, well, I
<v Speaker 2>probably have, but I drink so much that then my
<v Speaker 2>belly was full of the water I'd been drinking and
<v Speaker 2>the two cups of coffee. And you know, I mean
<v Speaker 2>thirty two ounces of water. That's two pounds. So I mean,
<v Speaker 2>maybe if you don't drink a lot, you'll be lower
<v Speaker 2>when you break your fast, but maybe not. But I
<v Speaker 2>mean that is not fixing your obsession with the weight
<v Speaker 2>scale thing.
<v Speaker 1>So my suggestion, and I.
<v Speaker 2>Trust me, I was this person, wake when you wake
<v Speaker 2>up in the morning, just start your day by jumping
<v Speaker 2>on the scale before you eat, before you go about
<v Speaker 2>your day, before you forget whether you pooped or not pooped, whatever.
<v Speaker 2>Just it's because you're going for an average, right, So
<v Speaker 2>just get on the scale, record your weight, and forget
<v Speaker 2>it the rest of the day. Forget it the rest
<v Speaker 2>of the day, because those little variations all day aren't
<v Speaker 2>gonna matter anymore than your variations through the week. It's
<v Speaker 2>all gonna come out in the wash.
<v Speaker 1>So stop.
<v Speaker 2>Yeah, we're trying to stop the scale insanity.
<v Speaker 1>Yeah, and look, you know, I get it, like I said,
<v Speaker 1>so it makes me I think back to those days
<v Speaker 1>and oh, she had just bought a scale, and like
<v Speaker 1>he's like, he's like like a scale, Like what why
<v Speaker 1>do we have a scale? It wasn't for him, though.
<v Speaker 1>He wants to wave Ringo our cat. How I wait,
<v Speaker 1>my dog, do you want to scale? I picked, that's
<v Speaker 1>what cats do.
<v Speaker 2>And then I get on the scale and I weigh again.
<v Speaker 1>Yep, because Will came over and he said Ringo looked
<v Speaker 1>like he'd been losing weight or something. Ringo's diabetic. He's
<v Speaker 1>our cat, our diabetic cat for anybody who didn't know.
<v Speaker 1>But Chad wanted to weigh Ringo. I guess unless he
<v Speaker 1>wants to weigh himself and just doesn't want me to know,
<v Speaker 1>I'm not sure claimed it was Ringo. Oh my gosh,
<v Speaker 1>that's funny anyway, But we hadn't had a scale in like,
<v Speaker 1>we don't even have one. I haven't weigh myself since
<v Speaker 1>twenty seventeen.
<v Speaker 2>So oh, well, maybe he just told maybe he wanted
<v Speaker 2>a scale, maybe and he just didn't want you to
<v Speaker 2>use it.
<v Speaker 1>So I'm not going to use it. There's zero percent
<v Speaker 1>chance on no, Jen, it's not a human scale to
<v Speaker 1>cat scale. Well, it's a human scale, but he bought
<v Speaker 1>it to measure the cat anyway. So if anybody hears
<v Speaker 1>themselves reflected in this weighing and seeing and you know that,
<v Speaker 1>we get it. We're not judging. We were there, We've
<v Speaker 1>done it again, done all the tricks, and so when
<v Speaker 1>we really step back and look at it, we can
<v Speaker 1>say that's crazy, why am I doing that? We're not
<v Speaker 1>going to still do it.
<v Speaker 2>But I love what Rebecca said that she can now
<v Speaker 2>weigh and average weekly without criticism, gil or panic, and
<v Speaker 2>then she says and in fact, with interest. And that
<v Speaker 2>was a big shift for me. I started using a
<v Speaker 2>digital scale that went straight to my bluetooth phone. I
<v Speaker 2>was really trying in the beginning to don't even look
<v Speaker 2>at the daily wag ins because I didn't want to know.
<v Speaker 2>I didn't want it to influence how I felt that day,
<v Speaker 2>how I fasted that day, how I ate that day.
<v Speaker 2>So I would just get on, let it be get off.
<v Speaker 1>And then only one.
<v Speaker 2>Day per week I had a set day, I would,
<v Speaker 2>you know, do my weekly average then and see, you
<v Speaker 2>know how my week went in comparison to the week prior.
<v Speaker 2>And what was interesting though, is that it did not
<v Speaker 2>take very long of weighing this way for me to
<v Speaker 2>really lose that tie to oh my gosh, I did
<v Speaker 2>so bad.
<v Speaker 1>I'm doing so bad the scale went up.
<v Speaker 2>You know, I might as well eat whatever I want today,
<v Speaker 2>or the opposite is I'm going to have a I'm
<v Speaker 2>gonna have a down day to day so I get
<v Speaker 2>the scale to go down tomorrow. So I really stopped
<v Speaker 2>that sort of manipulation about what I was doing or
<v Speaker 2>how I was eating or how is fasting when I
<v Speaker 2>started using the digital scale that went to my phone.
<v Speaker 2>But I was actually able then to really start noticing
<v Speaker 2>what foods affected my body, Which ones caused you know,
<v Speaker 2>water retention, which ones caused some inflammation, and then I
<v Speaker 2>could be like, oh, you know, when I woke up
<v Speaker 2>my feet did hurt this morning, and the scales up
<v Speaker 2>a few pounds, I must be really inflamed from something
<v Speaker 2>I ate. And it's through that practice by like not
<v Speaker 2>even worrying about the scale as far as weight and success,
<v Speaker 2>as far as weight loss or weight gain, but as
<v Speaker 2>feedback is for like what foods are supporting my body
<v Speaker 2>and inflammation in my body yep, and powerful and so
<v Speaker 2>that when you can get to that point, it's really
<v Speaker 2>it's really helpful because it helps you tune into your body.
<v Speaker 1>Yeah, I love that and you see your patterns. Like
<v Speaker 1>I learned that, and this is before I went through menopause.
<v Speaker 1>When I was last way, I learned that my weight
<v Speaker 1>would always pop up at a certain point in the
<v Speaker 1>month and then it would come back down and there
<v Speaker 1>was nothing I could do about that. It was just
<v Speaker 1>going to do it right. And it wasn't that I
<v Speaker 1>was gaining fat. And so when we also recognize that
<v Speaker 1>we don't gain or lose fat quickly, I mean that
<v Speaker 1>is so important. We do not gain fat quickly, we
<v Speaker 1>do not lose fat quickly, and so you know, the
<v Speaker 1>ups and downs are something maybe it's inflammation, water, attention,
<v Speaker 1>the food in your system, but it's not a lot
<v Speaker 1>of fat at one time. So all right, now we
<v Speaker 1>have a question from a listener. This is from Caroline
<v Speaker 1>from Hampshire, England, another UK listener. She said, Hi, Gen
<v Speaker 1>and Sherry I am five foot three inches tall, fifty
<v Speaker 1>five years old, and have been fasting since reading Fast
<v Speaker 1>Feast Repeat in July of twenty twenty four. I currently
<v Speaker 1>follow a twenty four to nineteen five protocol. I have
<v Speaker 1>a very long history of dieting and initially lost thirty
<v Speaker 1>five pounds with weight Watchers from March to July of
<v Speaker 1>twenty twenty four before switching to intermittent fasting and losing
<v Speaker 1>another thirty five pounds. I started in March at two
<v Speaker 1>hundred and seventy and hit one hundred and ninety nine pounds.
<v Speaker 1>Yay for Wonderland this morning. I absolutely love this lifestyle
<v Speaker 1>and feel amazing, but I'm slightly confused about metabolism. I
<v Speaker 1>have a forty plus year history of dieting and regaining,
<v Speaker 1>so I worry my metabolism is not great. I am
<v Speaker 1>losing between one half to two pounds every week consistently,
<v Speaker 1>so no worries there. My question is do you think
<v Speaker 1>I need to try ADYF to boost my metabolism or
<v Speaker 1>do you think as I'm losing weight consistently that I
<v Speaker 1>don't need to worry unless I hit a plateau. Thanks
<v Speaker 1>for this podcast, as well as the books and I
<v Speaker 1>have Stories podcast. I devour every episode. It's a highlight
<v Speaker 1>of my week. Much love to you, beautiful souls. Well
<v Speaker 1>I have okay.
<v Speaker 2>So when I came to intermittent fasting, I came from
<v Speaker 2>a very long history of WAYWASE and I lost all
<v Speaker 2>my weight without ever doing ADF. I never even did
<v Speaker 2>a down day until I had been doing clean fasting
<v Speaker 2>for probably three well, I've been fasting for three years,
<v Speaker 2>clean fasting for over a year and a half before
<v Speaker 2>I ever even was like, I think I'm gonna jump
<v Speaker 2>in and do a down day. So if you are
<v Speaker 2>losing weight every single week, which it sounds like you are,
<v Speaker 2>and even if you're not losing every single weight week,
<v Speaker 2>but your average you say you're losing between half and
<v Speaker 2>two pounds per week, So I would not worry that.
<v Speaker 2>You know you're you're clearly not in a plateau. Your
<v Speaker 2>body's responding to what you're doing. If your body's responding
<v Speaker 2>to what you're doing, I wouldn't do anything different. My
<v Speaker 2>only caution to you is you have lost a lot
<v Speaker 2>of weight in a very short period of time, and
<v Speaker 2>I don't know how you're eating in your window. So
<v Speaker 2>I want to make sure that you are not like
<v Speaker 2>over restricting in your window, because if you have a
<v Speaker 2>history of dieting, you know a lot of times we
<v Speaker 2>get used to eating less food, and now you're eating
<v Speaker 2>less food, but not across the course of a day.
<v Speaker 2>You're doing it in a window. So just really make
<v Speaker 2>sure you're checking in with yourself and that you are
<v Speaker 2>physically and as we talked about earlier, emotionally and nutrient
<v Speaker 2>satisfied at the end of your window, because if you're not,
<v Speaker 2>then you could be like potentially under eating without really
<v Speaker 2>recognizing it. So we do want good robust metabolism. So
<v Speaker 2>that's the only thing I would say is do some
<v Speaker 2>check ins, make sure you're feeling satisfied, and as long
<v Speaker 2>as you are continuing to lose, no worries.
<v Speaker 1>And then even.
<v Speaker 2>Even if you have a couple of weeks where it
<v Speaker 2>looks like you're gonna plateau, I wouldn't jump to anything.
<v Speaker 2>I would still just stay steady with what you're doing, because,
<v Speaker 2>like I said, you have lost a lot of weight
<v Speaker 2>very quickly. You are just a wonderful access story here.
<v Speaker 2>And congratulations for hitting under two hundred and getting to wonderland.
<v Speaker 2>I know that's exciting, but yeah, just hold hold steady
<v Speaker 2>for a few weeks if you should hit a plateau,
<v Speaker 2>because it could just be your body kind of doing
<v Speaker 2>a little self check in and it'll go on to
<v Speaker 2>lose some more weights.
<v Speaker 1>Anything else jen that you can think of. Yeah, And
<v Speaker 1>just like you said, even if you're just your weight
<v Speaker 1>loss slows down to half pounds a week, that is
<v Speaker 1>really typical. I wouldn't panic about that. Even if you
<v Speaker 1>have a few weeks where it doesn't go down or
<v Speaker 1>it pops back up, don't panic. When I was writing
<v Speaker 1>Fast Feast Repeat, we did a survey in the delayed
<v Speaker 1>on Tonight Advanced Facebook group, which no longer exists, but
<v Speaker 1>we had it back in the day, and it was
<v Speaker 1>you know, what do you do for a plateau? What
<v Speaker 1>was the thing that busted your plateau? And the number
<v Speaker 1>one answer do you remember what it was? Sherey, it
<v Speaker 1>was eight more, wasn't it? It was time? Was it
<v Speaker 1>longer like a longer window? No, it was not that.
<v Speaker 1>It was time. Yeah, okay, time. That was the number
<v Speaker 1>one answer was time. And so I don't want anybody
<v Speaker 1>to assume that they're going to need ADF at some point.
<v Speaker 1>You might, you might not, but it's not a protocol everybody.
<v Speaker 1>Everybody needs, right and it's not like, you know, first
<v Speaker 1>we do eating window and then eventually we do ADF. No,
<v Speaker 1>I've eaten every single day since what twenty sixteen. I
<v Speaker 1>haven't done any ADF since then at all. So just
<v Speaker 1>you know, you'll know if time goes by and you're like, well,
<v Speaker 1>I've been really under eating in my window. I think
<v Speaker 1>it's time for some ADF, then that's when you'll know.
<v Speaker 1>You'll know that you need that metabolic boost. And the
<v Speaker 1>very best description of ADF for anybody who's wondering is
<v Speaker 1>in the second edition of Delayed on Tonight.
<v Speaker 2>Yeah, and I think a lot of times people just think,
<v Speaker 2>like the trajectory is you start with sixteen eight and
<v Speaker 2>then you move to eighteen six, and then you go
<v Speaker 2>to a four or five hour window, and then people think, oh,
<v Speaker 2>the next the next.
<v Speaker 1>Step is ADF.
<v Speaker 2>But there are lots on lots of people who never ever,
<v Speaker 2>ever do, and they get to their weight loss goals,
<v Speaker 2>they correct any health conditions they're trying to correct. So
<v Speaker 2>it is a tool that some people love and they
<v Speaker 2>do it because they prefer it, and then there's people
<v Speaker 2>who do it because they either you know, they've been
<v Speaker 2>fasting for four or five months, their windows look great,
<v Speaker 2>they're nutrition's on point, and they're just not getting the
<v Speaker 2>weight loss that they're looking for, meaning they probably do
<v Speaker 2>need the metalwalk boost. And then there's people who are sick,
<v Speaker 2>they have insulin or insulin resistance or diabetes that they're
<v Speaker 2>trying to reverse. So yeah, I just don't want people
<v Speaker 2>to think like that's the ultimate goal, because there's there's
<v Speaker 2>a reason, there's a reason why most people do it,
<v Speaker 2>not that it's expected.
<v Speaker 1>Yeah, And I love that you mentioned that there was
<v Speaker 1>somebody in the community this week that I've been chatting
<v Speaker 1>with about ADF, and she initially posted that she was
<v Speaker 1>struggling with weight regain on a daily eating window, and
<v Speaker 1>she said, I'm always going to need ADF to lose weight.
<v Speaker 1>So we dug in a little bit. And it turns
<v Speaker 1>out before she found us in our community and my books,
<v Speaker 1>she had been severely overfasting and wasn't fast and clean
<v Speaker 1>like she was doing frequent forty eight to seventy two
<v Speaker 1>hour fasts and not having any kind of upday or
<v Speaker 1>metabolic boose. Okay, yes, okay, And she also wasn't fast
<v Speaker 1>and clean so anybody who has been doing really long fasts,
<v Speaker 1>that would be the time that you would need ADF
<v Speaker 1>and you would need the metabolic boost of the upday.
<v Speaker 1>And it's just really really important to really self reflect
<v Speaker 1>and think, could I have made my body think that
<v Speaker 1>I'm in a famine and my body needed to slow
<v Speaker 1>down my metabolism to protect me. And overfasting is just
<v Speaker 1>it's a real it can be a real problem for
<v Speaker 1>a lot of people. So ask yourself that if you've
<v Speaker 1>got really long fasts and you can only lose weight
<v Speaker 1>or maintain with ad if you can't maintain with a
<v Speaker 1>five hour daily eating window, then that is a sign. Anyway,
<v Speaker 1>I just wanted to pop that in there because some
<v Speaker 1>people do. Know. That's a good point. Yeah, And you know,
<v Speaker 1>that's why when someone's in the community and they're struggling,
<v Speaker 1>I keep asking questions, well, what would you do before that?
<v Speaker 1>Tell me about this, you know, and a lot of
<v Speaker 1>times we get to what's what's the issue? And you know,
<v Speaker 1>metabolisms are resilient, they're not like damaged forever, thank goodness.
<v Speaker 2>Right, Yeah, And you know, and even then, like you
<v Speaker 2>were talking about this person, we do get some people
<v Speaker 2>from other basting communities where the emphasis is really on
<v Speaker 2>fasting and non enough feasting yea, And sometimes they don't
<v Speaker 2>understand why we are so you know, very disciplined about
<v Speaker 2>repeating the information about the upday and making sure you
<v Speaker 2>have a long update, making sure you're opening up in
<v Speaker 2>the window and you're closing the evening and you're you know,
<v Speaker 2>really eating fully into satiety across the course of the day.
<v Speaker 2>And you know, some people have been like, well, this
<v Speaker 2>other community, they say it's okay to do this. We
<v Speaker 2>we've come to all of these conclusions just based off
<v Speaker 2>of research but also user experience, right, And what we've
<v Speaker 2>seen through the years is that when people are doing
<v Speaker 2>too much fasting and not feasting, it may look good initially.
<v Speaker 2>Your weight loss may look excellent, and you know, you
<v Speaker 2>may feel good immediately because you're getting your blood sugar
<v Speaker 2>levels balanced out and stuff. But in the end, I
<v Speaker 2>can't think of really very many good success stories from
<v Speaker 2>people who have fasted this way without crashing.
<v Speaker 1>At some point.
<v Speaker 2>Yeah, whether it be they're starting to binge, they're starting
<v Speaker 2>to have you know, other issues like hair loss or
<v Speaker 2>hormonal disruptions or fatigue or you know, you name it.
<v Speaker 2>We've seen it, so we yes the way, we really
<v Speaker 2>can't spress enough to balance your fasting and feasting.
<v Speaker 1>Yeah, that is true. And you know that really is
<v Speaker 1>why we have the emphasis that we do because back
<v Speaker 1>in the day when we were just new to fasting
<v Speaker 1>and fasting was just becoming popular. In our Facebook groups,
<v Speaker 1>we had people who were doing all different sorts of things,
<v Speaker 1>and it was a very common story. The people who
<v Speaker 1>did the most dramatic fasting and had really quick dramatic
<v Speaker 1>weight loss would then start to struggle with binge eating
<v Speaker 1>and then they would feel like they were to blame,
<v Speaker 1>they were weak, that they were. But really, you know,
<v Speaker 1>when I learned about the Minnesota starvation experiment and our
<v Speaker 1>body trying to keep us alive, it makes a lot
<v Speaker 1>of sense. It's hard to hold your breath and see
<v Speaker 1>how long you can hold it. Eventually you're going to
<v Speaker 1>suck in some oxygen. Your body is going to take
<v Speaker 1>over and force you to breathe oxygen. Same thing with eating.
<v Speaker 1>If you're overdoing the fasting, eventually your body is going
<v Speaker 1>to send you that bene signal and you're going to feel, well,
<v Speaker 1>it's just me, I'm a failure. So be on the
<v Speaker 1>lookout for that as well. But we saw that over
<v Speaker 1>and over again, and then the people who were such
<v Speaker 1>dramatic successes that were overfasting would drop away, and then
<v Speaker 1>they would come back later and they were no longer
<v Speaker 1>fasting because their body had rebelled. So we want to
<v Speaker 1>when we say tweak it till it's easy, that's really
<v Speaker 1>what we mean. We want it to feel good. You
<v Speaker 1>should feel better and better over time, And if fasting
<v Speaker 1>is getting harder and harder, then check in with yourself
<v Speaker 1>and think, am I over fasting? Do I need more feasting?
<v Speaker 2>We all want weight loss, you know, I think almost everybody.
<v Speaker 2>There's very few people I can think of, and I
<v Speaker 2>mean there are some that come to fasting just for
<v Speaker 2>the health benefits or because of some illness that.
<v Speaker 1>They're fighting or whatever.
<v Speaker 2>But more often than not, people are coming to fasting
<v Speaker 2>because either they are looking to lose weight or maintain
<v Speaker 2>weight loss that they've achieved through some other method. And
<v Speaker 2>what we want is to create a sustainable lifestyle that
<v Speaker 2>is keeping your body primed, keeping your metabolism fired up,
<v Speaker 2>keeping you healthy. So it's not just about rapid weight loss.
<v Speaker 2>You can get that through a lot of means. But
<v Speaker 2>we're looking for lasting, sustainable weight loss that can carry
<v Speaker 2>you to the rest of your life, that is healthy,
<v Speaker 2>that maintains your muscle mass, that you know, keeps you
<v Speaker 2>getting the nutrition you need and keeps your metabolism fired up.
<v Speaker 2>So look at the big picture. Yeah, and we want
<v Speaker 2>you to love it most important that yes, all right.
<v Speaker 2>Our next question is from Frody from Ohio. They say
<v Speaker 2>I was always very thin. I actually struggled to keep
<v Speaker 2>weight on most of my life. I kept between one
<v Speaker 2>twenty and one twenty eight. I'm five foot two, even
<v Speaker 2>after having our four girls, and the last two are twins.
<v Speaker 2>It was until my early forties when the weight started
<v Speaker 2>to creep in. By twenty seventeen, I was one hundred
<v Speaker 2>and fifty pounds. I'd heard of IF through a friend,
<v Speaker 2>but I was skeptical. I also struggle with that acid
<v Speaker 2>reflux on and off for years, even when I was skinny.
<v Speaker 2>In twenty twenty one, my doctor recommended a procedure to
<v Speaker 2>either expand my esophagus or, if the muscles in there
<v Speaker 2>weren't strong enough, put me on a medication for life.
<v Speaker 2>I was very concerned, to say the least, and decided
<v Speaker 2>to ask doctor Google about other alternatives. Intermitten fasting came
<v Speaker 2>up and I remembered my friend who had recommended fast
<v Speaker 2>feasts repeat. I quickly ordered the book, got it and
<v Speaker 2>started to read. After the first chapter, I said, what
<v Speaker 2>do I have to lose? So I started on May first,
<v Speaker 2>twenty twenty one, seven hour windows. Within the first three days,
<v Speaker 2>the pain and my joints went away, and I was
<v Speaker 2>sleeping through the night, no more waking up and choking.
<v Speaker 2>I was amazed. Moved to five hour windows and in
<v Speaker 2>six months I had lost twenty pounds and went from
<v Speaker 2>a size twelve to size six and then a four.
<v Speaker 2>I was having no more regurgitation, no more acid reflux,
<v Speaker 2>and I canceled the surgical procedure. Fast forward to now
<v Speaker 2>twenty twenty four. I was doing twenty four or twenty
<v Speaker 2>five and on busy days omad I felt great. About
<v Speaker 2>six months ago, I developed inflammation in my left shoulder
<v Speaker 2>and I tried to ignore it. I found myself over eating.
<v Speaker 2>It looked like I lost my sense of knowing when
<v Speaker 2>I was full, which I later found out could happen
<v Speaker 2>when inflammation is out of control. Right now, I have
<v Speaker 2>gained ten pounds back I've developed a frozen shoulder that
<v Speaker 2>has been addressed with a cortisol shot, and I'm now
<v Speaker 2>doing physical therapy on that shoulder. But I need help.
<v Speaker 2>What do I do to get back to my weight
<v Speaker 2>loss days. I've never stopped if I absolutely love it,
<v Speaker 2>and I'm very comfortable opening my window between two and
<v Speaker 2>three in the afternoon and closing it around seven or eight.
<v Speaker 2>Should I shrink my window? Should I eat more? Should
<v Speaker 2>I eat less?
<v Speaker 1>Please?
<v Speaker 2>Help? During all of this, I'm showing signs of acid reflex,
<v Speaker 2>but very mild. I need to get back to optimum
<v Speaker 2>intermittent fasting or I fear my reflex will be back.
<v Speaker 1>Thank you for your help. You know what jumped out
<v Speaker 1>at me, that frozen shoulder, where you're thinking the same thing.
<v Speaker 1>I am based on her age, and she was in
<v Speaker 1>her forties and twenty seventeen, so I would bet money
<v Speaker 1>that we're talking about menopause here from Fredy and I
<v Speaker 1>am not a hormone expert, of course, and neither is Sherry.
<v Speaker 1>We are women who have been through some hormonal changes
<v Speaker 1>coming along with menopause, and one thing that I didn't
<v Speaker 1>know until recently was a very common sign of the
<v Speaker 1>menopausal transition is frozen shoulder for women. I don't know why.
<v Speaker 1>Do you know why, Sherry?
<v Speaker 2>Well, I mean the our hormones do affect our joints
<v Speaker 2>of lubrication. Like if you think about women when they're pregnant,
<v Speaker 2>progester or own is high and they have because you know,
<v Speaker 2>it helps their pelvis expand and get loose to okay,
<v Speaker 2>have babies and stuff. But you know, estrogen also can
<v Speaker 2>avoid Can you know what's the word I'm looking for?
<v Speaker 1>Effect?
<v Speaker 2>Joint your joint pain and inflammation in your joints and stuff. So, yeah,
<v Speaker 2>that was exactly what I thought of as.
<v Speaker 1>That frozen shoulder plus sudden waking that came out of nowhere.
<v Speaker 1>So ladies, if you are forties fifties especially, and your
<v Speaker 1>cruising along maintaining no trouble, you change nothing and then
<v Speaker 1>all of a sudden you start putting on weight. If
<v Speaker 1>you've literally changed nothing. I sometimes you might think you've
<v Speaker 1>changed nothing, but when you look back, you're like, oh,
<v Speaker 1>I start having cheese plates every day, or oh I
<v Speaker 1>start drinking more wine, or oh I'm having more dessert,
<v Speaker 1>or oh my window has gotten longer, or oh I'm
<v Speaker 1>having brunch more whatever, you know, really be honest with yourself.
<v Speaker 1>But if literally nothing is changed, you're doing what you
<v Speaker 1>had been doing and the weight is creeping up, it
<v Speaker 1>is very likely to be something related to the menopausal transition.
<v Speaker 1>I mean, we know as a society women typically gain
<v Speaker 1>weight as they go through menopause. That is biology. And
<v Speaker 1>it's not because suddenly women as they go through menopause
<v Speaker 1>lose all self control and start going nuts. That it's
<v Speaker 1>not what it is. But we feel like a failure
<v Speaker 1>because we're like, what's wrong. I've been maintaining and now
<v Speaker 1>everything's changing. I'm gaining belly fat And did fasting stop working? Well,
<v Speaker 1>you've got a different body now, something is changing in
<v Speaker 1>your body. And so Frody asked if the answer is
<v Speaker 1>to you know, shrink or window. No, the answer we
<v Speaker 1>do not want to keep shrinking window eating less and
<v Speaker 1>less and less and less. That's not ever what we
<v Speaker 1>want to do, because you know, more fasting, less eating.
<v Speaker 1>You know, before you know it, you're like eating this
<v Speaker 1>tiny little amount in the tiny little window, and that
<v Speaker 1>is overly restrictive. That's not what we want. So I
<v Speaker 1>would hopefully you can find a doctor who is skilled
<v Speaker 1>on the hormonemnal transitions and bioidentical hormone replacement therapy, and
<v Speaker 1>you can look into this. But women in their forties
<v Speaker 1>and fifties sudden weight gate. It's not you, it's hormones.
<v Speaker 2>Well, and I want to say too, menopause can affect reflux.
<v Speaker 2>It increases likelihood of gourd. But it has to do
<v Speaker 2>with your sphincters and this and that. But stress is
<v Speaker 2>a huge play in reflux as well, and this is
<v Speaker 2>well known, the whole mind gut connection, all of that,
<v Speaker 2>and sometimes just being in menopause makes us more susceptible
<v Speaker 2>to stress. So your body's changing, and there's not a
<v Speaker 2>lot I can do about it other than like Jen said,
<v Speaker 2>some hormonal replacement therapy can help. But I think it's
<v Speaker 2>good to know that you know your body's changing and
<v Speaker 2>sometimes you can't do anything about it, but you can
<v Speaker 2>adopt practices such as, you know, new stress management strategies,
<v Speaker 2>some meditation. Even I like yoga because to me it's
<v Speaker 2>a perfect combination of meditation plus moving my body. I'm
<v Speaker 2>getting some strengthening in there, which is so important. After
<v Speaker 2>you know, we're forty years old and so I you know,
<v Speaker 2>rather than trying to just look at you know, what
<v Speaker 2>are you doing with your fasting or feasting. Look at
<v Speaker 2>what you're doing like as a whole, with your with
<v Speaker 2>your mental health, your you know, your stress management, some
<v Speaker 2>self care, and then a lot of times we just
<v Speaker 2>can't eat the same foods post menopausele and so like
<v Speaker 2>me myself, sugar didn't used to ever bother me. Eating
<v Speaker 2>pizza didn't use ever bother me. What I've noticed is sugar, alcohol,
<v Speaker 2>and cheap breads like pizza crust or just a white roll.
<v Speaker 2>I wake up with foot pain the next morning, and
<v Speaker 2>I can always go back and look at what I
<v Speaker 2>had the day before and just know that my body
<v Speaker 2>is not going to react to foods now the way
<v Speaker 2>it used to. So yeah, there's all of that, But
<v Speaker 2>as far as like what her window, what would you
<v Speaker 2>recommend that she do at this point?
<v Speaker 1>And well, I wouldn't really, I wouldn't do anything different
<v Speaker 1>with her windows. She's got a great window length. And
<v Speaker 1>I would investigate, like I said, the biodentical hormone replacement
<v Speaker 1>therapy with a practitioner who understands it. That's really important.
<v Speaker 1>And also food quality, like Sherry was saying, the older
<v Speaker 1>I've gotten the more food quality matters. I don't buy
<v Speaker 1>ice cream as much as I did. If you went
<v Speaker 1>back to twenty seventeen me, twenty seventeen, twenty eighteen me
<v Speaker 1>before menopause, I was eating more ice cream than twenty
<v Speaker 1>twenty five me. So it's just it is what it is,
<v Speaker 1>and that's just part of part of getting older and
<v Speaker 1>having to work with the body that is changing. And
<v Speaker 1>we could be mad about it. It's okay to be
<v Speaker 1>mad if you want to, but we can't stop it.
<v Speaker 1>It's going to happen, and so we have to learn
<v Speaker 1>to work with our body differently. Very true. So now
<v Speaker 1>it's time for our segment called What's Your Why? And
<v Speaker 1>as Sherry said a few minutes ago, most of us
<v Speaker 1>start intermittent fasting with weight loss in mind. But there
<v Speaker 1>is so much more to what intermittent fast he can
<v Speaker 1>do for us beyond weight loss. And I think that
<v Speaker 1>if you have a powerful why that is beyond weight
<v Speaker 1>loss alone, you're more likely to find long term success
<v Speaker 1>because you view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a why from Mark in
<v Speaker 2>Las Vegas. Mark wrote, my original why was to try
<v Speaker 2>to get rid of my fatty liver, which has plagued
<v Speaker 2>me for at least ten years. Doctors always said lose weight,
<v Speaker 2>and I tried but failed long term. You're not alone, Mark,
<v Speaker 2>he said. I literally stumbled into IF as a possible fix,
<v Speaker 2>and it has been transformative. I have a new doctor
<v Speaker 2>who's fully on board, and I have a physical coming
<v Speaker 2>up soon and I cannot wait to see the results.
<v Speaker 1>Yeah, intermittent fasting and the clean fast is I believe
<v Speaker 1>one of the best things you can do to clear
<v Speaker 1>out a fatty liver, because when you're fast and clean,
<v Speaker 1>your body is going to pull that stuff out of
<v Speaker 1>your liver. Yep, and we clear it all out all right.
<v Speaker 1>So we have something from Sleepless in Ohio. I have
<v Speaker 1>been practicing intermittent fasting twenty eighteen or twenty nineteen. I'm
<v Speaker 1>doing ADF. I am forty four, female five five. Current
<v Speaker 1>weight is one eighty four. My desired weight is one
<v Speaker 1>fifty to one sixty. I was successful with EIGHTYF in
<v Speaker 1>the spring and early summer this year, and then my
<v Speaker 1>hormones got all messed up. Can we start there for
<v Speaker 1>a second, sary. Yeah, if you're forty four, hormones are
<v Speaker 1>going to start acting wonky due to perimidal pause, and
<v Speaker 1>I just want to pull that in there as that
<v Speaker 1>is a very normal thing. Fasting and especially ADF should
<v Speaker 1>not mess up your hormones unless you're also pairing it
<v Speaker 1>with over restriction. So, like I talked about earlier, the
<v Speaker 1>person who I mentioned had been doing forty eight hour
<v Speaker 1>fasts and seventy two hour fast and never having up days, right,
<v Speaker 1>that would would cause that's overfasting, that would cause hormonal issues.
<v Speaker 1>But if you're following an EIGHTF protocol like thirty six
<v Speaker 1>twelve and you're having a substantial feed on that twelve
<v Speaker 1>hour day, you're feasting well, you're nurishing your body well.
<v Speaker 1>You should not see hormonal problems from ADF. So when anyone,
<v Speaker 1>if you're a woman, two things cause hormonal changes. Your
<v Speaker 1>hormones changed with menopause in time that can't be prevented right,
<v Speaker 1>And the other would be overrestriction, overfasting over exercising. So
<v Speaker 1>I always look to that and we do not want
<v Speaker 1>to fast in a way that is overly restrictive. And
<v Speaker 1>if you're doing ADF with updays that are eight to
<v Speaker 1>twelve hours er on the side of longer, it should
<v Speaker 1>not be overly restrictive. All right, So she said, she
<v Speaker 1>went back to nineteen five or twenty four for a
<v Speaker 1>month or so. Now she's back to ADF. She's staying
<v Speaker 1>in the green on the happy scale. So the process
<v Speaker 1>is working because it wasn't from August to October her
<v Speaker 1>graph was read. She said, the question is why is
<v Speaker 1>it so hard to sleep on the nights after down
<v Speaker 1>days and sometimes after updays as well. I remember one
<v Speaker 1>podcast or article talk something about the liver and blood sugar,
<v Speaker 1>but I struggle on those nights. I also take magnesium
<v Speaker 1>to help, but it just doesn't help. I'm just going
<v Speaker 1>back to menopause. Sheery. You know, that's when I started
<v Speaker 1>having trouble sleeping.
<v Speaker 2>I was forty five when I really started struggling with
<v Speaker 2>my sleep.
<v Speaker 1>And it's the hormonal changes. And it wasn't until I
<v Speaker 1>got progesterone then I started sleeping. I slept for nine
<v Speaker 1>hours last night. Wow, I know. I woke up and
<v Speaker 1>I'm like, I can't believe what time it is. Yeah,
<v Speaker 1>and it was. It was the hormones. Again. This just
<v Speaker 1>really sounds like menopausal issues. If you're all of a sudden,
<v Speaker 1>you know, having trouble with hormones, that's normal, and then
<v Speaker 1>not sleeping. You remember hearing me talk about it, Sherry,
<v Speaker 1>I was like, Oh, it's wine. Oh it's this. Oh
<v Speaker 1>it's that. Yes, wine keeps me from sleeping. I do
<v Speaker 1>know that's true now. But no matter what I did,
<v Speaker 1>what I took out, what I changed, I was not sleeping.
<v Speaker 1>Magnesium was helpful versus not having magnesium. But it wasn't
<v Speaker 1>until I started her and replacement therapy and got forges
<v Speaker 1>run that I got my ability to sleep through the
<v Speaker 1>night again. Yep, same experience.
<v Speaker 2>So she says she's energized on the up day after
<v Speaker 2>being awake all night, and that's because.
<v Speaker 1>You are just full on ketosis energy. Yeah, makes you
<v Speaker 1>feel good. Yeah.
<v Speaker 2>My, you don't say whether or not you're using the
<v Speaker 2>down day meal. Because you didn't say it, I'm kind
<v Speaker 2>of wondering if I kind of think you're not. So
<v Speaker 2>I'm gonna tell you have a down day meal, have
<v Speaker 2>it as close to bedtime as possible without it being
<v Speaker 2>too close to bedtime so.
<v Speaker 1>That you, you know.
<v Speaker 2>Have problems with reflux with the full stomach laying down.
<v Speaker 2>So have your have a downday meal right around five
<v Speaker 2>hundred calories. I know people say they don't account, but
<v Speaker 2>you know there's not that many meal components that you're
<v Speaker 2>gonna put in a five hundred meal that's going to
<v Speaker 2>make it that difficult.
<v Speaker 1>So do you do a.
<v Speaker 2>Downday meal and include some complex carbs in it. They're
<v Speaker 2>really gonna help you sleep. And I've recently read about
<v Speaker 2>how milk helps you sleep. They always said it did right,
<v Speaker 2>have the warm milk r those grandma, they were onto something.
<v Speaker 2>So somebody in our podcast in our community today said
<v Speaker 2>that she slept great last night, and she doesn't know
<v Speaker 2>what she did differently, but she said she had had
<v Speaker 2>golden milk at the end.
<v Speaker 1>Of her eating window.
<v Speaker 2>And you know, that made me think about it reading
<v Speaker 2>that article that said milk can help you sleep well.
<v Speaker 1>Think about what milk is for babies and then babies
<v Speaker 1>drink the milk and then they go to sleep well.
<v Speaker 2>And there's a protein in the milk that breaks down
<v Speaker 2>kind of slowly, so it's it's supposed to help asleep
<v Speaker 2>because it breaks down really slowly, so it helps keep
<v Speaker 2>your blood sugars more stable through the night. And so anyways,
<v Speaker 2>I would say use a down day meal it's not cheating.
<v Speaker 1>It's very smart to use it, especially if it's helping.
<v Speaker 2>You sleep, because the better you sleep, the easier your
<v Speaker 2>weight loss is.
<v Speaker 1>Going to be.
<v Speaker 2>Yep. And then also my other thought is not all
<v Speaker 2>magnesiums are created equal, so make sure you're taking a
<v Speaker 2>quality magnesium genetic optimizers. The optimizers, yes, and there's a
<v Speaker 2>link in show notes if you want to check that
<v Speaker 2>one out.
<v Speaker 1>Before we get to our tweak of the week, I
<v Speaker 1>want to take a minute to tell you about my books.
<v Speaker 1>I am still a teacher at heart, and you know
<v Speaker 1>it makes me very happy to have a wide variety
<v Speaker 1>of resources for you no matter where you are in
<v Speaker 1>your intermittent fasting journey. You want to start with Delayed
<v Speaker 1>on Deny, which I think is the best quick introduction
<v Speaker 1>to intermittent fasting out there. That's also the one that
<v Speaker 1>I would share with people in this day and age
<v Speaker 1>of what the information Quickly Delayed on Tonight is where
<v Speaker 1>to start. The updated second edition is available in paperback
<v Speaker 1>and hardback only on Amazon, and you can get it
<v Speaker 1>in ebook and audiobook format wherever you find your ebooks
<v Speaker 1>and your audio books. The new edition has been updated
<v Speaker 1>with a comper prehensive adf chapter. It has the word
<v Speaker 1>in clean fast. You'll find updates throughout the whole book,
<v Speaker 1>and my favorite part, there are all new success stories,
<v Speaker 1>all from inspirational members of the Delay on Tonight community.
<v Speaker 1>If you want to dig into the concepts of Delayed
<v Speaker 1>on Deny, either on your own or in a book
<v Speaker 1>study group with a friend or a group of friends,
<v Speaker 1>I created a book study companion work book called Delay
<v Speaker 1>Don't Deny Digging Deeper, and it's been updated to match
<v Speaker 1>the twenty twenty four Delay on Tonight updates. You will
<v Speaker 1>definitely hear schoolteacher gin coming through on every page, and
<v Speaker 1>you'll learn how to You'll learn how to apply the
<v Speaker 1>concepts into your life. You'll reflect, you'll dig deeper. As
<v Speaker 1>the name suggests, you know, reading a book is one thing,
<v Speaker 1>but applying it is another, and Delayed on Tony Digging
<v Speaker 1>Deeper was designed to help you apply the concepts from
<v Speaker 1>Delay on Tony in a meaningful way. But if you're
<v Speaker 1>looking for a way to keep track of things such
<v Speaker 1>as your daily fasts, you're eating windows, daily weights, you're
<v Speaker 1>weekly averaging, goal setting, non scale victories, food and exercise journals,
<v Speaker 1>a daily reflection and more than you need the Delayed
<v Speaker 1>on Tonight Life Journal. It's designed to last you six months,
<v Speaker 1>and it'll be a great place to keep track of
<v Speaker 1>what you're doing, what's working, and your overall progress. Both
<v Speaker 1>Delayed on Tonight Digging Deeper and Delayed on Tonight Life
<v Speaker 1>Journal are available in paperback form only on Amazon, and
<v Speaker 1>Digging Deeper is also available as an ebook wherever you
<v Speaker 1>get your ebooks. So now it's time for our tweak
<v Speaker 1>of the week. You know, I always say tweak it
<v Speaker 1>till it's easy, and I do mean that intermittent fasting
<v Speaker 1>should feel like a lifestyle that is doable day after day.
<v Speaker 1>And 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 is Catherine, a Canadian
<v Speaker 1>in the UK. She says, like most of us, I
<v Speaker 1>have done various diets throughout my life, none of which
<v Speaker 1>became a way of life. However, there are some insights
<v Speaker 1>gained when trying different methods, such as which foods work
<v Speaker 1>for you and how exercise can impact your rate of loss.
<v Speaker 1>My very first diet was called the seventeen day Diet,
<v Speaker 1>and it used that number repeatedly throughout the book. Oh,
<v Speaker 1>I actually had that back in the day, shear if
<v Speaker 1>I'd never read this one, I had it. I know
<v Speaker 1>you're not surprised. No, let's see. It took seventeen days
<v Speaker 1>in four phases, and you needed to move seventeen minutes
<v Speaker 1>a day. And what stuck with me was waiting seventeen
<v Speaker 1>minutes after eating before determining if you need more. When
<v Speaker 1>I first started fasting, I would run for a sweet
<v Speaker 1>treat after my meal, and although my meals were nutritionally balanced,
<v Speaker 1>I could sabotage myself with what I had been waiting
<v Speaker 1>for all day. Now I wait seventeen minutes. Often that
<v Speaker 1>feeling does go away. Just because I was thinking about
<v Speaker 1>it during the day. Doesn't mean I really wanted it
<v Speaker 1>at night. Some times I do, but it has helped
<v Speaker 1>me moderate how much food I am eating. In my
<v Speaker 1>window and hear my society signal. That's a great tip. Yeah,
<v Speaker 1>seventeen minutes. You know I've heard that before with the
<v Speaker 1>number twenty. Yeah, I've heard fifteen, I've heard twenty, yeah,
<v Speaker 1>but seventeen fit with the premise of the seventeen right
<v Speaker 1>day diet. But yeah, catch me that. I don't remember
<v Speaker 1>that I lost any weight on it. In fact, I
<v Speaker 1>pretty much remember I didn't. But I mean I would.
<v Speaker 2>I think it'd be safe to say that if you
<v Speaker 2>are considering opening your window early because you're hungry.
<v Speaker 1>I would. I think i'd to say if you waited.
<v Speaker 2>Seventeen minutes, yeah, I bet your hunger goes away.
<v Speaker 1>I timed it one time years ago. It was when
<v Speaker 1>we were running the Facebook groups, and I was like,
<v Speaker 1>you know, because sometimes people talk about their hunger and
<v Speaker 1>I'm like, well, let me just see. So I've had
<v Speaker 1>a hunger wave. And I timed it and like I swore,
<v Speaker 1>like three minutes later it was over. Yeah, there are
<v Speaker 1>a lot of times people.
<v Speaker 2>I think sometimes people think when you are an intimate
<v Speaker 2>faster and you've been doing it for a long time,
<v Speaker 2>you just don't have hunger, right, That's not true. It
<v Speaker 2>has hunger. I wake up some mornings, I'm like, gosh,
<v Speaker 2>I'm hungry this morning, and I just I just don't
<v Speaker 2>pay attention to it.
<v Speaker 1>I just ignore it. I have my coffee.
<v Speaker 2>I'm like, not now, hunger. We're fasting, you know, and
<v Speaker 2>then it might come back again later. And I was like, oh, yeah,
<v Speaker 2>I was hungry earlier and I went away and now
<v Speaker 2>it's back, and then it goes away again.
<v Speaker 1>You know. It's just like it's just.
<v Speaker 2>Like, hey, I'm here, and I'm like, yeah, not now.
<v Speaker 1>It's not your turn. Yep, exactly.
<v Speaker 2>Yeah. I do have days that have persistent hunger. Yesterday
<v Speaker 2>it was one of those days. I'm not even going
<v Speaker 2>to tell you how long my eating window was yesterday,
<v Speaker 2>your body, like you know that time. I didn't eat
<v Speaker 2>a lot in the window, but I had a little
<v Speaker 2>and I got very satisfied quickly, and I had a
<v Speaker 2>little bit more later, and I think it ended up
<v Speaker 2>being like nine hours. But at one point I was like, well,
<v Speaker 2>I've had enough. I need to close my window. But
<v Speaker 2>then later I was truly hungry, and I'm like, oh,
<v Speaker 2>I didn't really eat a lot, and I don't want
<v Speaker 2>to go to bed hunger. I want to sleep well tonight,
<v Speaker 2>and so I just reached my window and eat again.
<v Speaker 1>And it's just one day, it is. And you were
<v Speaker 1>listening to your body, yep, all right.
<v Speaker 2>We'd love to leave you with inspirational or motivational quotes
<v Speaker 2>and this week we have a quote from Determined in
<v Speaker 2>the Desert. This quote is from Words to Eat by
<v Speaker 2>by Karen Koenig. The quote is food is not a
<v Speaker 2>comfort when I use it to feel better emotionally than
<v Speaker 2>she wrote. You know, there is not one of us
<v Speaker 2>who has not, at some point or another, used food
<v Speaker 2>as a coping mechanism to numb pain, to stuff down
<v Speaker 2>emotions we don't want to feel, to avoid or procrastinate
<v Speaker 2>doing something we don't want to do, you name it.
<v Speaker 2>We can often get caught in a vicious cycle of
<v Speaker 2>using food as a coping strategy. This quote that I
<v Speaker 2>just shared from Determined in the Desert, it just reminded
<v Speaker 2>me of a question that I post to fasters in
<v Speaker 2>the DDD community a lot, because we are emotional eaters.
<v Speaker 1>I mean, we're just wired that way.
<v Speaker 2>And when you know, people are one to open their
<v Speaker 2>window early, like because of any reason other than hunger,
<v Speaker 2>such as lack of sleep, stress, worry, anger, whatever. So
<v Speaker 2>the question I often pose is, if hunger isn't the problem,
<v Speaker 2>how can.
<v Speaker 1>Food be the solution?
<v Speaker 2>And I just really think one of the healing aspects
<v Speaker 2>of an IF lifestyle is that during the fast we
<v Speaker 2>are forced to come up with better coping mechanisms. And
<v Speaker 2>it can be hard and it can feel uncomfortable, but
<v Speaker 2>there's so much growth potential in the heart and the
<v Speaker 2>new and the scary, and each and every one of
<v Speaker 2>you listening are capable of doing hard things and you
<v Speaker 2>are worthy of that growth absolutely.
<v Speaker 1>And I want to pop in and say, you know,
<v Speaker 1>we were just talking about hunger, and you're going to
<v Speaker 1>have hunger even when you're fasting, and it passes. And
<v Speaker 1>so that's another thing. You know. That's seventeen minutes that
<v Speaker 1>we got in the tweak from Catherine. Seventeen minutes. Try
<v Speaker 1>that during your fast as well, not just in your
<v Speaker 1>eating window like Sherry suggested, because hunger comes and goes,
<v Speaker 1>but it goes. Thanks so much for listening today. We
<v Speaker 1>would love to have you join us in the Delayed
<v Speaker 1>on Tonight community, where you can interact with both me
<v Speaker 1>and Sherry, plus the most supportive bunch of intermittent fasters
<v Speaker 1>you'll find anywhere. Go to Jenstevens dot com slash community
<v Speaker 1>to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the show,
<v Speaker 2>and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to Fast Feast Repeat dot com, slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question until next week.
<v Speaker 2>Thanks for listening, s