Episode 136: Eating Windows Across Time Zones, Planning Your Up Day, Gaining Muscle, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life podcast.
<v Speaker 1>How are you doing today, Sherry.
<v Speaker 2>I'm doing well. The sun is shining.
<v Speaker 1>Yay.
<v Speaker 2>It's cold. That makes oh, it is cold. It is cool.
<v Speaker 2>I think it was like a couple of weeks ago
<v Speaker 2>I recorded and I was talking about how I've been
<v Speaker 2>doing really well about getting up in the morning and
<v Speaker 2>getting outside and getting my morning sunshine. Well, it's been
<v Speaker 2>in the twenties and low thirties and I am not
<v Speaker 2>going outside it's cold. I can handle forty two. I
<v Speaker 2>cannot handle twenty eight when there's frost on the grass.
<v Speaker 2>Not happened.
<v Speaker 1>I am having a surprise trip to Florida this weekend
<v Speaker 1>for like a four night trip. My call dream mate
<v Speaker 1>and has a place down there, and they're like, didn't
<v Speaker 1>it didn't rent. So she's like, you want to join.
<v Speaker 1>I'm like, yeah, So I'm gonna be down in South
<v Speaker 1>Florida getting some warmth and I'm very excited about that.
<v Speaker 2>I'm excited for you.
<v Speaker 1>Yeah.
<v Speaker 2>I have a coffee mug. I was at jens One's
<v Speaker 2>time and she had a coffee mug that says life
<v Speaker 2>is better at the beach. And I'm like, oh, I
<v Speaker 2>need that mug, and she's like, oh, I bought at
<v Speaker 2>the store up the street. So I went and bought one,
<v Speaker 2>brought it home. So this morning I stepped outside with
<v Speaker 2>Lulu and so cold, yeah that I was like nope,
<v Speaker 2>and I went to get a coffee mug. And I
<v Speaker 2>always have to pick my mug for the day. I'll
<v Speaker 2>write like ones with sayings on them. And I was
<v Speaker 2>soaring through my mugs and I'm like, nope, I picked
<v Speaker 2>the life is better at the beach. And then I
<v Speaker 2>sat on my couch and I was just visualizing sitting
<v Speaker 2>on the deck of your beach house.
<v Speaker 1>Yep, right now, I'm easy. I'm drinking coffee right now
<v Speaker 1>because it's so cold, and it's do more of what
<v Speaker 1>makes you happy, that's the one I'm drinking out of. Kid,
<v Speaker 1>all do that, yep, more, do more of what makes
<v Speaker 1>you happy? Absolutely not. Everything's going to make you happy,
<v Speaker 1>right empty the trash cleaning up a mess, but you're
<v Speaker 1>happy when it's done.
<v Speaker 2>I guess maybe it won't make it. You know, I
<v Speaker 2>don't have to envy the trash, right, Eric does it.
<v Speaker 2>He's the trash man. That's good. He'll say, the trash
<v Speaker 2>has fallen. I'm like, well, I guess the trash man
<v Speaker 2>better get some worse. But guess what I am? What
<v Speaker 2>the bag lady?
<v Speaker 1>Uh? Oh you put the bag in?
<v Speaker 2>Yes, yeah, he's the trash man and I'm the bag lady.
<v Speaker 1>That sounds like good teamwork to me.
<v Speaker 2>All right, Well, we have a weekly celebration from Emma,
<v Speaker 2>and she wrote I have reached three months of IF,
<v Speaker 2>and I'm just thinking, how this is definitely not a diet.
<v Speaker 2>I would not have been able to even reach three
<v Speaker 2>months if this had been a diet, as I would
<v Speaker 2>have been miserable and I would have given up by now.
<v Speaker 2>I would not be feeling so mentally happy to be
<v Speaker 2>doing a diet, because dieting was torture. In contrast, I
<v Speaker 2>look forward to fasting. I am losing weight and getting
<v Speaker 2>healthy by eating foods I enjoy without any food restrictions.
<v Speaker 2>With diets, hunger was painful. With IF, hunger is completely manageable.
<v Speaker 2>I was bad tempered on diets. With IF, I am
<v Speaker 2>calm and more even tempered. I used to get very
<v Speaker 2>angry with diets. I don't at all with IF. I
<v Speaker 2>would always feel impatient with diets because I couldn't wait
<v Speaker 2>for it to end. So the weight loss felt much
<v Speaker 2>more stressful. With IF. I am not stressed about the
<v Speaker 2>weight loss as much. I still have to watch it, though,
<v Speaker 2>because I know this is forever and my body will
<v Speaker 2>do what it does. Diets teach you to mistrust your body.
<v Speaker 2>IF teaches you to trust your body. I love IF.
<v Speaker 2>I hate diets.
<v Speaker 1>Oh that was great, Emma, that's fantastic. I agree with
<v Speaker 1>all of it. It is true I will never diet again,
<v Speaker 1>but I will do intermittent fasting forever. So now we
<v Speaker 1>have a question from a listener. This question is from
<v Speaker 1>Joe from London. Joe says, I am a flight attendant
<v Speaker 1>and often I'm traveling across different time zones and working
<v Speaker 1>through the night. What is your advice as to how
<v Speaker 1>I manage my fasting and eating window as often my
<v Speaker 1>eating window is in the middle of the night and
<v Speaker 1>hotels if I stay on UK time. Should I move
<v Speaker 1>my eating window or lengthen it or just stop fasting
<v Speaker 1>whilst I'm away. I'm loving the way I feel since
<v Speaker 1>I've started fasting, but I'm struggling to find a way
<v Speaker 1>to keep it up when I'm working.
<v Speaker 2>Thank you all right, I have an answer for you.
<v Speaker 2>And funny enough, one of my coaching clients was actually
<v Speaker 2>a fight attendant and this was her issue and one
<v Speaker 2>of the reasons why she couldn't find consistency with If
<v Speaker 2>this is where focusing on an eating window each day
<v Speaker 2>is going to be your best friend? You said, Should
<v Speaker 2>I stop fasting? No, don't do that. You can steal
<v Speaker 2>fast every day and you can still feast every day.
<v Speaker 2>She was trying to maintain her same eating window whatever
<v Speaker 2>time zone she was in, and it was making her crazy.
<v Speaker 2>If you simply take your or whatever your window is,
<v Speaker 2>if it's five hours, take your five hour eating window
<v Speaker 2>and put it wherever you need it, at whatever time
<v Speaker 2>that falls. So if you're on UK time and you're
<v Speaker 2>ready to eat, whether it's I don't know the time difference.
<v Speaker 2>I think it's like six hours, right, So if it's
<v Speaker 2>dinner time here, it's going to be the middle of
<v Speaker 2>the night there. If you are just tracking your fasts,
<v Speaker 2>then yeah, you would be eating in the middle of
<v Speaker 2>the night. But if you just eat because it's dinner
<v Speaker 2>time in the UK and you just honor your five
<v Speaker 2>hour eating window, who cares what time it is in
<v Speaker 2>the United States. And then when you fly back, have
<v Speaker 2>your eating window wherever you want it when you are
<v Speaker 2>back on the in the United States. That's the most
<v Speaker 2>way I can explain it. No, she's from Oh she's
<v Speaker 2>from London. Okay. Oh that's why it's backwards. Okay, yeah,
<v Speaker 2>from London, I got you. Okay. My lady was from
<v Speaker 2>the United States flying to London a lot okay. So yeah,
<v Speaker 2>so don't even pay attention to your fast length, Like,
<v Speaker 2>don't even pay attention to it, because it's all going
<v Speaker 2>to work out in the end. If you take a
<v Speaker 2>week and you have seven days of fasting with seven
<v Speaker 2>days of feasting, and you keep the boundaries of a
<v Speaker 2>five hour eating window, let's say, so that's thirty five
<v Speaker 2>hours of eating window across your week. The rest of
<v Speaker 2>that time you're fasting. Yeah, it doesn't matter where that
<v Speaker 2>eating window falls, just wherever you are when it's time
<v Speaker 2>to eat, open your eating window, keep your five hour
<v Speaker 2>eating window, close it. Wherever you end up the next
<v Speaker 2>day and it's time to eat there, open your eating window,
<v Speaker 2>and it'll all work out that way.
<v Speaker 1>I would probably back it up from when I'm going
<v Speaker 1>to bed, just for me personally, Like I like to
<v Speaker 1>be done with eating a couple hours before bed safe,
<v Speaker 1>So I mean, you're gonna go to bed, You're gonna
<v Speaker 1>go to sleep, wherever you are, whatever you're doing. So
<v Speaker 1>I'd say, okay, when am I going to go to sleep?
<v Speaker 1>Two hours before that I need to be done. So
<v Speaker 1>seven hours before you're ready to go to bed would
<v Speaker 1>be a good time to open a five hour window
<v Speaker 1>and just think about it like that. That might make
<v Speaker 1>it easier. I also have an Intermittent Fasting Stories episode.
<v Speaker 1>I just looked it up. By the way, everybody, you
<v Speaker 1>can do this too. If you go to Google and
<v Speaker 1>type in Intermittent Fasting Stories episode along with a keyword,
<v Speaker 1>it will help you find it. I knew I had
<v Speaker 1>talked to at least one flight attendant. I was able
<v Speaker 1>to find one episode one hundred and ninety one.
<v Speaker 2>Stacy.
<v Speaker 1>Can't remember how she said her last name. It looks
<v Speaker 1>like Michael with an EC on the end, Michelek. I'm
<v Speaker 1>not sure, but it looks like Stacy Michael Esy. But
<v Speaker 1>it's MIKELC I think, but episode one. So I just
<v Speaker 1>typed an Intermittent Fasting Stories episode flight attendant and that's
<v Speaker 1>how I found this episode.
<v Speaker 2>So anything you want to look for them.
<v Speaker 1>We don't have a database, but Google apparently does with
<v Speaker 1>based on the show note keywords, because all the show notes.
<v Speaker 1>If it's in the show note keyword, Google can find it.
<v Speaker 1>So there's a tip for everybody. Since we know where
<v Speaker 1>it's at now, I will just throw that into show notes,
<v Speaker 1>all right and do the.
<v Speaker 2>Work for you. Thank you, all right, So Our next
<v Speaker 2>question is regarding updays from Emily and Georgia. Is it
<v Speaker 2>ever acceptable to start your upday at twelve pm on
<v Speaker 2>an upday even if the fasting hours are still in
<v Speaker 2>the thirty six to forty hour range. I'm not sure
<v Speaker 2>the answer this question, so I thought I would just
<v Speaker 2>go ahead and ask you, ladies. I always refer to
<v Speaker 2>the upday portion in DDD second edition, where it says
<v Speaker 2>do not wait to open your window on your update.
<v Speaker 2>But if someone is still in the thirty seve to
<v Speaker 2>forty hour range at twelve pm, is it okay to
<v Speaker 2>start the upday at that time? For example, can an
<v Speaker 2>update be, for instance, twelve pm to eight pm or
<v Speaker 2>later if two to three good nutritional meals were eaten
<v Speaker 2>in that time. I don't think i've ever heard this
<v Speaker 2>question asked. And when I hear someone say they wait
<v Speaker 2>to eat lunch at twelve pm on their update, I
<v Speaker 2>see red flags. But if that person closed their prior
<v Speaker 2>up day at eight pm or after, is it okay
<v Speaker 2>to open at twelve pm on their next up day?
<v Speaker 2>Here's what I.
<v Speaker 1>Want you to think about, Emily, when I caution people
<v Speaker 1>not to wait to open on your update. Here's why
<v Speaker 1>in the years of experience that we have had, you know,
<v Speaker 1>first on Facebook and then off of Facebook and the
<v Speaker 1>delay don't deny community, we have seen a lot of
<v Speaker 1>people who do ADF and they wait to open, like
<v Speaker 1>maybe till noon, and then they will say things like,
<v Speaker 1>I know I'm supposed to have an eight hour minimum,
<v Speaker 1>but I am just not hungry enough to eat. Again,
<v Speaker 1>do I need to force myself to eat? And that's
<v Speaker 1>why we started making the recommendation not to wait, because
<v Speaker 1>the people who wait until noon tend to have a
<v Speaker 1>hard time fitting in two to three full meals after that.
<v Speaker 1>And that just over and over and over we've heard that.
<v Speaker 1>And so even if you were at the thirty six
<v Speaker 1>to forty hour mark by noon, I mean that could happen,
<v Speaker 1>That could totally happen. You might be at thirty six
<v Speaker 1>hours and it's noon, but if you're having a hard
<v Speaker 1>time fitting in a full update. And again, a full
<v Speaker 1>update is not just how long the clock is going
<v Speaker 1>eight hours. You could have an eight hour update and
<v Speaker 1>it's not sufficient. You could have a twelve hour update
<v Speaker 1>and it's not sufficient. Our goal is to slightly overeat
<v Speaker 1>and the way Krista Verity defined it, and her research
<v Speaker 1>on ADF was one hundred and twenty five percent of
<v Speaker 1>your daily caloric needs was what she recommended for an
<v Speaker 1>up day in the research. So if you are a
<v Speaker 1>giant volume eater and you eat a lot of food
<v Speaker 1>within eight hours, you have no trouble fitting in one
<v Speaker 1>hundred and twenty five percent of your daily chloric needs
<v Speaker 1>and that works really well for you, and you're able
<v Speaker 1>to sleep well and you have an appetite.
<v Speaker 2>You know, go with that.
<v Speaker 1>But what we've heard over and over again is that
<v Speaker 1>people who wait have a harder time. And you know,
<v Speaker 1>we want you to listen to your body. But if
<v Speaker 1>you've been fasting until noon and then you can can't
<v Speaker 1>really eat very much, and then later you're not hungry again,
<v Speaker 1>you haven't had a true up day. So your goal
<v Speaker 1>is to have a true up day and make sure
<v Speaker 1>you're eating enough food to give your body a metabolic boost.
<v Speaker 2>There are some people who wait later to eat, but
<v Speaker 2>these are people who are night owls because of their
<v Speaker 2>work or whatever, and it's not uncommon for them to
<v Speaker 2>eat their final meal of the day at like eleven
<v Speaker 2>o'clock at night. That's not going to be most people,
<v Speaker 2>and I'm going to say, whenever you start your update,
<v Speaker 2>I would make sure you have a full twelve hours
<v Speaker 2>available before you go to sleep that you can use
<v Speaker 2>to eat. And so if you know that you don't
<v Speaker 2>want to eat right up until you get in bed,
<v Speaker 2>then you need to add two hours to that. So
<v Speaker 2>now you need fourteen hours before bedtime to get your meal.
<v Speaker 2>I would err on the side of caution, because you
<v Speaker 2>may just have a day where you just don't have
<v Speaker 2>a strong appetite and it may take you all twelve
<v Speaker 2>hours to fuel sufficiently. I know for me, it is
<v Speaker 2>very rare that I can do an up day in
<v Speaker 2>less than ten and a half hours, so I have
<v Speaker 2>to start my upday slow. I don't have a lot
<v Speaker 2>of hunger. In fact, thinking about eating when I wake
<v Speaker 2>up is kind of nauseating to me. I have to
<v Speaker 2>force myself to like nibble on a piece of toast
<v Speaker 2>with preserves to get myself kicked out of katosis. I
<v Speaker 2>make myself nibble that yet well, I'm drinking my coffee,
<v Speaker 2>and then about an hour later, I can actually start
<v Speaker 2>thinking about food without it being off putting to me.
<v Speaker 2>You're always going to be better off starting earlier. The
<v Speaker 2>idea isn't fast as long as you can once you
<v Speaker 2>get to thirty six hours. I don't care if it's
<v Speaker 2>thirty five hours. Just make sure you are allowing plenty
<v Speaker 2>of time on the of day.
<v Speaker 1>Right, and now it's time for our segment called What's
<v Speaker 1>your Why. Most of us begin intermittent fasting with weight
<v Speaker 1>loss in mind. That is a great reason to begin,
<v Speaker 1>but there is so much more to what intermittent fasting
<v Speaker 1>can do for us beyond weight loss. In fact, in
<v Speaker 1>my book twenty eight day Fast Start day by day,
<v Speaker 1>I asked readers to craft their why statements before beginning.
<v Speaker 1>I even have like ideas in there. You're not sure
<v Speaker 1>what your why might be, I have like a whole
<v Speaker 1>list of ideas, plus places for you to write your own.
<v Speaker 1>I genuinely believe when your why is deeper than weight
<v Speaker 1>loss alone, you are more likely to find long term
<v Speaker 1>success because you view intermittent fasting as a lifestyle, not
<v Speaker 1>just a way to lose weight.
<v Speaker 2>All right, So this week we have a why from Shanna.
<v Speaker 2>Shanna wrote, this is a celebration and a why. A
<v Speaker 2>few years ago, I went through a nasty divorce. Without
<v Speaker 2>getting into the nitty gritty let's just say that I
<v Speaker 2>found out that my husband had a whole other life
<v Speaker 2>in another state that he spent a lot of time
<v Speaker 2>in for work. Everything that I thought I knew about
<v Speaker 2>my husband and my marriage was a huge lie. We
<v Speaker 2>were actively trying to get pregnant and not finding success.
<v Speaker 2>So when I found out that he had a child
<v Speaker 2>with another woman in that state, I was crushed. Not
<v Speaker 2>only was I not the love of my husband's life
<v Speaker 2>like I thought I was, I also suddenly had to
<v Speaker 2>come to terms with the fact that it was likely
<v Speaker 2>my fault that I couldn't get pregnant. I went into
<v Speaker 2>a morning of sorts. I was mourning the loss of
<v Speaker 2>my marriage, the loss of my future, the loss of
<v Speaker 2>a child that I had dreamed of and could no
<v Speaker 2>longer have. I let myself go. I stopped working out,
<v Speaker 2>I used food for company for comfort, I was drinking
<v Speaker 2>too much wine. I knew something had to change. Fast
<v Speaker 2>forward to this past summer. In a group therapy session,
<v Speaker 2>I met a wonderful man who was grieving the loss
<v Speaker 2>of his much to young wife. We would chat it
<v Speaker 2>therapy over coffee before groups started, and then sometimes we
<v Speaker 2>would stay late to talk. One day, they were closing up,
<v Speaker 2>and he asked if I would like to go get
<v Speaker 2>a coffee. I didn't really think much about it other
<v Speaker 2>than it was nice to talk to somebody who wasn't judgmental,
<v Speaker 2>even after knowing my secrets. We just really hit it off.
<v Speaker 2>So going out to coffee became our thing. After our sessions.
<v Speaker 2>In October, he asked me out on a proper date.
<v Speaker 2>I looked at him and actually asked who me. He
<v Speaker 2>laughed and said, you're the only one at this table.
<v Speaker 2>I went home and I really looked at myself for
<v Speaker 2>the first time, trying to see what he saw on me,
<v Speaker 2>and there it was a hint of the person I
<v Speaker 2>used to be. I decided right then and there that
<v Speaker 2>I was done being ashamed. I was done hiding. I
<v Speaker 2>was done treating my body like crap. We have become
<v Speaker 2>inseparable and we are talking about moving in together this summer,
<v Speaker 2>and I realized before we reach that next step that
<v Speaker 2>I want to feel good in my own skin, not
<v Speaker 2>for him, but for me. When I told a coworker
<v Speaker 2>that I was serious about cleaning up my act, she
<v Speaker 2>shared this podcast with me, and I bought FFR and
<v Speaker 2>I read it on a Saturday morning. I started my
<v Speaker 2>fast that day as I was reading my why is
<v Speaker 2>that no matter what happens to me or in my life,
<v Speaker 2>I am deserving of feeling good in my body. I
<v Speaker 2>am deserving of good health. I am deserving of happiness.
<v Speaker 2>Fasting gives me all of that, and little by little
<v Speaker 2>I see more of the old me coming out as
<v Speaker 2>I shed the cloak of fat and shame that I
<v Speaker 2>have been hiding in my Why is that? I am
<v Speaker 2>worth it? Also, I've heard Sherry recommend the Gifts of
<v Speaker 2>Imperfection book and how it was life changing for her,
<v Speaker 2>so I read it over the long Thanksgiving weekend. So
<v Speaker 2>much good stuff there. If you are struggling with embarrass
<v Speaker 2>or shame, you need to read this book. Thank you,
<v Speaker 2>ladies for being a light for the world and for
<v Speaker 2>helping me to see that I am worthy.
<v Speaker 1>Oh Shanna, Sherry's all emotional about that one. I can't
<v Speaker 1>even imagine. First of all, finding out that your husband
<v Speaker 1>has a whole secret other life. Oh my gosh, it's
<v Speaker 1>like a novel. Yeah, you a bad novel.
<v Speaker 2>You hear about it? Happy you do, you do? But
<v Speaker 2>a friend of mine, when they shed their DNA, found
<v Speaker 2>out that her Grandpa had a whole other life.
<v Speaker 1>Oh my gosh.
<v Speaker 2>Yeah. So, I mean it happens out there, but I
<v Speaker 2>just can't even imagine, like, you're not prepared for that
<v Speaker 2>and any actually or form.
<v Speaker 1>No, and I can imagine how that would crush you
<v Speaker 1>and really affect your self esteem. And so, Shanna, I
<v Speaker 1>am so glad that you have found somebody and that
<v Speaker 1>you are starting to love yourself.
<v Speaker 2>Yeah, and I want to say too, I was thinking
<v Speaker 2>as I was reading this, I used to work with
<v Speaker 2>a girl. Her and her husband tried unsuccessfully to get pregnant.
<v Speaker 2>At the time. They said there was nothing wrong with
<v Speaker 2>either one of them. They'd seen a fertility specialist. They
<v Speaker 2>eventually decided to adopt rather than do IBF, and they
<v Speaker 2>adopted to boys. They went to divorce a couple of
<v Speaker 2>years later, and she remarried and lo and behold. Within
<v Speaker 2>three months, she was pregnant. And the doctor said, sometimes
<v Speaker 2>people are just not compatible, right for whatever reason they're
<v Speaker 2>pH they're whatever doesn't is not compatible with inception. Yeah.
<v Speaker 2>She was shocked because she was didn't she just was
<v Speaker 2>convinced she couldn't get pregnant. Yeah, So I just wanted
<v Speaker 2>to tell you that because there is hope. If you're
<v Speaker 2>still wanting a baby, there's hope.
<v Speaker 1>Yeah, I love that.
<v Speaker 2>All right. So we have a question from in London.
<v Speaker 2>She said, Hi, I am just three weeks and to
<v Speaker 2>starting the internet and fasting lifestyle well, and I'm managing
<v Speaker 2>very well to do an open window of between five
<v Speaker 2>to six hours. I've already seen benefits to my constipatient
<v Speaker 2>issues and I am not taking medication to open my
<v Speaker 2>bowels every day, which is amazing. I have an issue
<v Speaker 2>which I want to know if it's normal. After eating,
<v Speaker 2>I'm getting a feeling of fast heart rate and it
<v Speaker 2>can last many hours. I've never felt that before and
<v Speaker 2>I'm wondering if this is normal while my body is
<v Speaker 2>going through a transformation. I'm fifty two, my height is
<v Speaker 2>five to five and I currently weigh ten stone three
<v Speaker 2>and would like to lose at least a stone. I'd
<v Speaker 2>appreciate if you can reassure me that this is normal,
<v Speaker 2>as I would really like to use if as my lifestyle.
<v Speaker 1>All right, So we have actually heard this before, and
<v Speaker 1>I'm going to read to you something. Sherry and I
<v Speaker 1>are not doctors, and I don't want you to take
<v Speaker 1>anything we say is medical advice and if you feel
<v Speaker 1>like something's going on with your heart that's unusual, it
<v Speaker 1>wouldn't hurt to talk to your doctor about it. Okay,
<v Speaker 1>But heart palpitations are actually very common after eating in general.
<v Speaker 1>They just, it says, common and often harmless, caused by
<v Speaker 1>the body redirecting blood flow for digestion, but can also
<v Speaker 1>stem from triggers like caffeine, sugar, large meals, alcohol, spicey,
<v Speaker 1>your fatty foods. That sort of thing could be blood
<v Speaker 1>sugar fluctuations. Right, So if you had been eating differently
<v Speaker 1>and now you're eating larger meals like that could have
<v Speaker 1>something to do with it. You weren't eating large meals
<v Speaker 1>before because you were dieting throughout the day and eating
<v Speaker 1>smaller meals, so that could be it. So digestion can
<v Speaker 1>cause it with the increased blood flow to your stomach,
<v Speaker 1>blood sugar spikes, that sort of thing stomach. It can
<v Speaker 1>actually push on your diaphragm if you have a large
<v Speaker 1>meal in your stomach. If you're concerned again, you know,
<v Speaker 1>it never hurts to touch your doctor if you think
<v Speaker 1>something could be wrong or off. Don't just say, oh,
<v Speaker 1>Janisary said, that's normal, I'm fine. When really it's you know,
<v Speaker 1>something else completely. But I wouldn't just think, oh, this
<v Speaker 1>means I can't do fasting, So I.
<v Speaker 2>Would really try opening your window, like lightly, kind of
<v Speaker 2>ease into your eating window so that your digestion can
<v Speaker 2>kind of wake up slowly, because if you have gone
<v Speaker 2>from a fasted state, and most people's heart rate tends
<v Speaker 2>to be lower when they're kind of in a deeper
<v Speaker 2>fasted state, So because your body's kind of at rest, right,
<v Speaker 2>but then you eat and all of a sudden, your
<v Speaker 2>digestion wakes up and all this blood flow is diverted
<v Speaker 2>to your to your stomach your colon for digestion. Then
<v Speaker 2>that's making your heart pump harder to get it there.
<v Speaker 2>And so now you've gone from this state where your
<v Speaker 2>heart rate is kind of lower, and now all of
<v Speaker 2>a sudden it's pumping harder. It could just be like
<v Speaker 2>you're feeling that. But then, like Jen said, so by
<v Speaker 2>opening more gently you could maybe not have that happen.
<v Speaker 2>But also pay attention to the food you'ury rang with,
<v Speaker 2>because if it happens only when you open with certain foods,
<v Speaker 2>then that's probably causing a pretty strong like a blood
<v Speaker 2>glucos response or too much sugar or something like that
<v Speaker 2>is causing it. The other thing I just wanted to
<v Speaker 2>say too, is some people have what's called a hyadel
<v Speaker 2>hernia where your stomach actually comes up above your diaphragum
<v Speaker 2>into your chest cavity. And so if that's the case,
<v Speaker 2>then that means your food part of it is up
<v Speaker 2>by your heart and that is known to cause arrhythmias.
<v Speaker 2>If you have symptoms of reflux or you've ever been
<v Speaker 2>told that you have a hyadel hernia, that could be
<v Speaker 2>you know, a factor as well.
<v Speaker 1>All right, we have a question from Seagan. How would
<v Speaker 1>you say that, Sherry?
<v Speaker 2>I would sa.
<v Speaker 1>Sagan's segun Segen Sagan from England in the UK. I
<v Speaker 1>have been doing intermittent fasting for a few weeks three plus.
<v Speaker 1>My challenge is to gain weight while intermittent fasting. Sixty
<v Speaker 1>one year old male. My current weight is seventy seven
<v Speaker 1>kilograms and my target weight is eighty three kilograms. My
<v Speaker 1>height one hundred and eighty one centimeters. My intermittent fasting
<v Speaker 1>preference is eighteen six to gain maximum benefits of autoplogy
<v Speaker 1>and insulin reduction. Question what food types and routines will
<v Speaker 1>enable weight and muscle gain, and over what period can
<v Speaker 1>I expect to achieve my target weight? Your insightful advice
<v Speaker 1>and directions would be most appreciated. Thank you.
<v Speaker 2>So I did a little research here and where you
<v Speaker 2>are right now is a very healthy weight. So when
<v Speaker 2>you say you want to gain weight, I guess my
<v Speaker 2>question to you is, did you recently lose a lot
<v Speaker 2>of weight and you're unhappy with your physique? Have you
<v Speaker 2>lost a lot of muscle mass due to a recent
<v Speaker 2>illness or some other sort of like dieting or maybe
<v Speaker 2>a recent diagnosis of diabetes. So yeah, I'm not really sure,
<v Speaker 2>Like what is prompting you to want to gain weight
<v Speaker 2>because you are right in the middle of a healthy
<v Speaker 2>weight range and even like slightly below the halfway part. Yeah,
<v Speaker 2>let's see.
<v Speaker 1>But so you're just slightly below the halfway part of
<v Speaker 1>the healthy weight range.
<v Speaker 2>I believe. I looked the conventional BMI I believe was
<v Speaker 2>like twenty two or twenty four, I can't remember. Your
<v Speaker 2>smart BMI is thirty four over seventy, So they say
<v Speaker 2>at ideal range is thirty over seventy to thirty nine
<v Speaker 2>over seventy. So you're in there. You're like, right, almost
<v Speaker 2>in the middle, just barely under. If you got up
<v Speaker 2>to the eighty three kilograms that you want, your score
<v Speaker 2>would turn to thirty six over seventy still ideal. Now
<v Speaker 2>you would just be one little tick above the mid range. Basically,
<v Speaker 2>I would say, what you want to do is focus
<v Speaker 2>on building muscle. Yeah, so that you were adding eight
<v Speaker 2>through increased muscle mass and not fat, okay, And so
<v Speaker 2>to do that my best advice to you. And you're
<v Speaker 2>gonna have to play around with this. You're gonna have
<v Speaker 2>to figure out what works for you. I would stay
<v Speaker 2>more within a six to eight hour window. You really
<v Speaker 2>don't want to spend time in fat burning if your
<v Speaker 2>goal is to put on body mass, so you don't
<v Speaker 2>have weight to spare, you really don't want to be
<v Speaker 2>losing any fat. So as far as what foods to eat,
<v Speaker 2>you want to eat nutrient dense foods that are also
<v Speaker 2>calorically dense, so you want to be eating high protein foods.
<v Speaker 2>Focus on increasing whole grains, starchy complex carbs, fruits, veggies, nuts,
<v Speaker 2>lean proteins. So as far as insulin reduction, that's where
<v Speaker 2>your good food quality is gonna come in as well.
<v Speaker 2>I don't think you know you didn't really say if
<v Speaker 2>your insulin resistant or whatever, but food quality is going
<v Speaker 2>to matter. I'm going to argue just as much as
<v Speaker 2>the deeper fast, right really just yeah, focus on colorically
<v Speaker 2>dead nutri instans foods. If you need to pad your
<v Speaker 2>meals to increase your caloric intake, that's where you want
<v Speaker 2>to add some like nuts, add some cheeses, and then
<v Speaker 2>make sure that you are doing weight training three to
<v Speaker 2>four days a week. Weight training, stay away from aerobic activity,
<v Speaker 2>and focus more on strength training so that you can
<v Speaker 2>build muscle. If insulin resistance is a concern for you,
<v Speaker 2>first of all, I think just going to a six
<v Speaker 2>to eight hour eating window, improving your food quality and
<v Speaker 2>focusing on adding muscle mass could be enough to reverse
<v Speaker 2>any insulin resistance without doing longer fasts at all. If
<v Speaker 2>down the road you find out that your insulin resistance
<v Speaker 2>is not getting better with what you're doing, you could
<v Speaker 2>consider maybe doing a couple of thirty six hour fast
<v Speaker 2>per month with full twelve hour really solid refeed days
<v Speaker 2>the next day. But I don't think you're there give
<v Speaker 2>fasting a good opportunity to work first.
<v Speaker 1>Yeah, And I also I know that you're in the UK,
<v Speaker 1>and we've heard from community members that live in the
<v Speaker 1>UK they have a harder time getting a fasting insulin
<v Speaker 1>test done. Ideally, that's what you would want. You know,
<v Speaker 1>if your goal is insulin reduction, but you don't know
<v Speaker 1>what your insulin level is, maybe you don't need insulin reduction,
<v Speaker 1>maybe your insulin is fine, and so that would be
<v Speaker 1>really the data would be helpful if there would be
<v Speaker 1>a way to get a fasting insulin I wish you
<v Speaker 1>could just let you up order the test yourself, like
<v Speaker 1>we can in the United States, because then you would
<v Speaker 1>know if you find out your insulin is optimal, then
<v Speaker 1>you don't need to bring it down anymore. So that
<v Speaker 1>would be something really important. I know we talk about
<v Speaker 1>autoplogy being, you know, a great state for our body
<v Speaker 1>to be in, but we really don't have to force
<v Speaker 1>it or push it or chase it right a nice
<v Speaker 1>you know, sixteen eight you're going to have some increased
<v Speaker 1>autopogy in there versus someone who's eating from the minute
<v Speaker 1>they wake up till the minute they go to bed.
<v Speaker 1>So don't be afraid of an eight hour window.
<v Speaker 2>Well I just looked up because somebody in our community
<v Speaker 2>who lives in the UK actually did get a fasting insulin,
<v Speaker 2>which made me feel like there had to be a
<v Speaker 2>way to do it, so you can self pay. I
<v Speaker 2>just did a quick Google check. You can google. It
<v Speaker 2>looks like there's a company called one day Tests dot
<v Speaker 2>com where you can do it often with same day results.
<v Speaker 2>There's the Chelsea Blood Testing Clinic, There's Blood London, There's
<v Speaker 2>City Walking Clinic. There's a whole list of them here
<v Speaker 2>Hailey Street Health Center. So there's a lot of ones
<v Speaker 2>that I mean, I think the word is out. Okay,
<v Speaker 2>gisors understand the import of knowing your fasting insulin. Definitely
<v Speaker 2>look there is a way that you can pay for it.
<v Speaker 2>I don't know the conversion from dollars to pounds, but
<v Speaker 2>it says it's like around maybe seventy five pounds to
<v Speaker 2>do it. I know here in the United States it's
<v Speaker 2>about twenty five to thirty dollars, So definitely look into that.
<v Speaker 2>If you can get a fasting insulin and you can
<v Speaker 2>get a fasting blood glucose done at the same time,
<v Speaker 2>you can actually check your insulin resistance level using the
<v Speaker 2>homer IR calculator that you can find online.
<v Speaker 1>And I think it's really important. If we have a concern,
<v Speaker 1>like we're worried about, just get the data and see.
<v Speaker 1>Like people will talk about yeah, people will talk about cortisol.
<v Speaker 1>They're like, I heard this on a Instagram reel. My
<v Speaker 1>cortisol is going crazy, Like, well, test your cortisol. You know,
<v Speaker 1>you don't have to just guess that. Don't guess test,
<v Speaker 1>like Sherry said, because you really can find that information
<v Speaker 1>out and then you don't have to worry.
<v Speaker 2>It's interesting you said that about cholesterol. I mean about cortisol.
<v Speaker 1>Yeah, if you were to.
<v Speaker 2>Look at some of the struggles I've had over the
<v Speaker 2>past couple of years, and you look at like adrenal
<v Speaker 2>fatigue or whatever, I fit all of that right, right.
<v Speaker 2>But I've had my cortisol tested. My cortisol's fine, right,
<v Speaker 2>So cortisol is not an issue for me. And I've
<v Speaker 2>been at faster for ten years. So so yeah, test,
<v Speaker 2>don't guess.
<v Speaker 1>Right, And if you're just watching videos and checking things off,
<v Speaker 1>you're like, that's me and my cortisol is terrible, but
<v Speaker 1>you know it isn't because you've had it test it
<v Speaker 1>right exactly. So I think that's so important, And you know,
<v Speaker 1>we have people in the community. I'm gonna get on
<v Speaker 1>my little soapbox here for a minute. People in the
<v Speaker 1>community who have such remarkable health benefits from intermittent fasting,
<v Speaker 1>like somebody today who was having, you know, migraines continuously
<v Speaker 1>and immediately stopped having migraines as an intermittent faster. You know,
<v Speaker 1>if that person had been scared away from fasting by
<v Speaker 1>the people who are out there saying intermittent fasting is
<v Speaker 1>going to cause X, y Z negative things for you.
<v Speaker 1>It's upsetting to think that people are being scared away
<v Speaker 1>by people who are making blanket statements like one size
<v Speaker 1>fits all statement. Right, is it possible that you could
<v Speaker 1>fast in a way that causes you to have an
<v Speaker 1>unfavorable cortisol response? Yeah, but does that mean everyone who's no,
<v Speaker 1>And again, knowing what's happening for you, measuring, figuring it out,
<v Speaker 1>and you know, do you need to lure your insulin?
<v Speaker 1>I don't know, do you that having that data can help?
<v Speaker 1>And so we just need to be equipped with the
<v Speaker 1>information and also not let people scare you away from
<v Speaker 1>fasting based on what they say might happen. And also,
<v Speaker 1>you know, going back to that question that we just
<v Speaker 1>got from Sigen what food types and routines should I use?
<v Speaker 1>And again, you're your own stuff of one. It's really
<v Speaker 1>really difficult for us to give any one size fits
<v Speaker 1>all advice because our bodies are so different and you
<v Speaker 1>hacked over you what's your metabolic hell? How much can
<v Speaker 1>you eat at a time? Do you have a hearty appetite?
<v Speaker 1>Do you eat lightly? So many personal factors that we
<v Speaker 1>just can't say. Here's exactly what to do and when
<v Speaker 1>to do it, and what to eat and how to
<v Speaker 1>eat it and all of that. So yeah, again there's
<v Speaker 1>my soapbox. Be your own study of one and see
<v Speaker 1>what happens and adjust based on that, collect the data,
<v Speaker 1>have the test done, see what's going on?
<v Speaker 2>All right? So our next question is from Rachel in Edinburgh, Scotland.
<v Speaker 2>She wrote, I have been intermittent fast and since taking
<v Speaker 2>part in Zoe's IF study a couple of years ago,
<v Speaker 2>and I was really impressed that sixteen eight delivered big
<v Speaker 2>improvements in my mood and energy levels and I didn't
<v Speaker 2>feel hungry fasting. Previously, I'd have porridge at six am,
<v Speaker 2>eating my packed lunch in the office at eight am,
<v Speaker 2>nipping to the cat and tea around eleven for a snack,
<v Speaker 2>picking up shop sandwiches for lunch. By the time I
<v Speaker 2>finished a work at four, I was starving, and I
<v Speaker 2>would eat a hearty snack with my kids and then
<v Speaker 2>cook and eat a full evening meal. No hunger and
<v Speaker 2>steady energy with no cr crashes was enough to convince
<v Speaker 2>me to keep going. I wasn't really interested in losing
<v Speaker 2>weight at this time, as I was disillusioned with weight
<v Speaker 2>loss and I just wanted to eat sensibly. While I
<v Speaker 2>was heavier than I wanted to be, I didn't consider
<v Speaker 2>myself to be hugely overweight. I was around seventy five
<v Speaker 2>kilograms and one hundred and sixty three centimeters tall, a
<v Speaker 2>UK size fourteen. I'd previously had success losing weight by
<v Speaker 2>calorie counting following Slimming World in a crazy work club
<v Speaker 2>where we weigh each other every week and paid five
<v Speaker 2>pounds into a kiddie and whoever had lost the most
<v Speaker 2>weight in twelve weeks won all the cash. However, I
<v Speaker 2>noticed after turning forty that these strategies weren't working anymore,
<v Speaker 2>and less calories moving more was harder and completely demor demoralizing.
<v Speaker 2>Late twenty twenty three, my brother was diagnosed with type
<v Speaker 2>two diabetes. I'd had gestational diabetes with my two pregnancies,
<v Speaker 2>and I wanted to be as healthy as possible for
<v Speaker 2>as long as possible, and I was super keen to
<v Speaker 2>not get diabetes. I decided to get more serious about fasting.
<v Speaker 2>I found and binged all your podcasts, started clean fasting,
<v Speaker 2>and tightened up my window typically in eighteen six sometimes
<v Speaker 2>less of work was busy. It started to work, and
<v Speaker 2>the lowest weight I have been as sixty nine kilograms.
<v Speaker 2>I was discouraged when my weight loss started to blotateau
<v Speaker 2>and then my weight slowly started creeping up again, and
<v Speaker 2>I let my windows stretch out again, and by summer
<v Speaker 2>twenty twenty four I was back up to eighty five kilograms.
<v Speaker 2>That autumn, I decided, as well as being stricter with
<v Speaker 2>my window, to start running again, which brings me to
<v Speaker 2>my question. With a tighter window of nineteen five ish
<v Speaker 2>and running through twenty twenty five, I noticed a positive
<v Speaker 2>effect on my weight and body shape, and I am
<v Speaker 2>back down to seventy kilograms a UK size twelve. I
<v Speaker 2>would like to get back to my high school weight
<v Speaker 2>of sixty four kilograms, which feels in reach and realistic,
<v Speaker 2>even though I'm now forty seven. However, all of last
<v Speaker 2>year I struggled with how to manage exercise and stricter windows.
<v Speaker 2>I was running three to four times a week in
<v Speaker 2>a fasted state, which was totally fine, although I did
<v Speaker 2>sometimes feel I lacked energy on my longer runs, especially
<v Speaker 2>in the summer months, and I would often struggle to
<v Speaker 2>control my eating once my window opened. I considered ADFS
<v Speaker 2>and I bought the second edition of Delay Don't Deny,
<v Speaker 2>with the plan to do my long runs on the
<v Speaker 2>up days so I could fuel before and during the run.
<v Speaker 2>Yet I could never quite get it to work around
<v Speaker 2>my family life. What should I do? Do I lean
<v Speaker 2>into the ADF and try it for longer. Do I
<v Speaker 2>just need to eat more on my window? Should I
<v Speaker 2>lengthen my window when training? Or should I give up
<v Speaker 2>on the idea of being physically fit and sixty four kilograms?
<v Speaker 2>I was also wondering if my electrolytes might be off
<v Speaker 2>and contributing to the tiredness fatigue, especially as I notice
<v Speaker 2>I get foot cramps when training hard. Anyway, I am
<v Speaker 2>now training for a half marathon in twenty twenty six
<v Speaker 2>and I would like to prepare well and fast well
<v Speaker 2>for info. I eat roughly within my Zoe recommended food
<v Speaker 2>I mostly whole food, plant based. We mostly cook at
<v Speaker 2>home and rarely eat out. I have a drink or
<v Speaker 2>two most weekends, but nothing excessive, and I'm on bioidentical
<v Speaker 2>hormone replacement therapy. Now, before you get into the eating
<v Speaker 2>and training, can I just address the electrolyte thing real quick? Yes, okay,
<v Speaker 2>you said that. Okay, First of all, if you're fat
<v Speaker 2>adapted what you should be. You should have plenty of
<v Speaker 2>energy to run fasted. That is the experience of almost
<v Speaker 2>every athlete, runner hiker that we have come across in
<v Speaker 2>our communities over the years, because your body has endless
<v Speaker 2>fuel that it can get to. So if you are
<v Speaker 2>feeling tired or fatigue, and the fact that you're having
<v Speaker 2>foot cramps, that sounds like an electrolyte issue to me.
<v Speaker 2>If you are low sodium, your cells are not getting
<v Speaker 2>the energy they need and can contribute to tiredness and
<v Speaker 2>fatigue while training, feeling like your muscles are weak. That
<v Speaker 2>sort of thing, because it affects basically the nerve impulses
<v Speaker 2>and your muscles, and that sort of thing, So I
<v Speaker 2>would definitely find a fast, safe electrolyte to use, especially
<v Speaker 2>when you say that you notice it worse in the summertime.
<v Speaker 2>This sounds like an electrolyte issue to me, not a
<v Speaker 2>training faceted issue to me. Yep, But anyways, I just
<v Speaker 2>wanted to notice that real quick and then let you
<v Speaker 2>address the questions.
<v Speaker 1>Yeah, all right, So you asked a lot of questions.
<v Speaker 1>Do I lean into ADF and dry it for longer?
<v Speaker 1>Do I need to eat more in my windows? Should
<v Speaker 1>I linken my window when training? Or should I give
<v Speaker 1>them the idea of being physically fit? And four kilograms? Well,
<v Speaker 1>I put in everything into the smart BMI, and sixty
<v Speaker 1>four kilograms would put you right in the middle of
<v Speaker 1>the healthy weight range on the Smart BMI. So I
<v Speaker 1>don't think you need to give up on the idea
<v Speaker 1>of sixty four kilograms. That being said, you know your
<v Speaker 1>body is going to do what it does. You asked
<v Speaker 1>if you need to eat more in your window. I
<v Speaker 1>can't answer that because I don't know how much you're eating.
<v Speaker 1>The answer might be yes, but the answer might be no.
<v Speaker 1>Maybe you need to eat less in your window. So
<v Speaker 1>you know there are lots and lots of flaws with
<v Speaker 1>the idea of counting calories. I explore that in Fast
<v Speaker 1>Feast Repeat. And you know, if you've listened to the
<v Speaker 1>Zoe podcast, which it sounds like you have, you know
<v Speaker 1>Sarah Berry's work has been you know, a lot of
<v Speaker 1>the work she's done, it's been around the idea of
<v Speaker 1>calories and how it's flawed. Like, for example, nuts, you
<v Speaker 1>don't seem to have the same It should be this
<v Speaker 1>number of calories, but our bodies can really only use
<v Speaker 1>this many, So the whole idea of calorie counting is flawed.
<v Speaker 1>You know, we know that if something is more proSP
<v Speaker 1>our bodies can extract more calories from it because it
<v Speaker 1>doesn't have our body doesn't have to do as much work.
<v Speaker 1>So that being said, not a fan of calorie counting
<v Speaker 1>as a way to try to monitor or restrict what
<v Speaker 1>you're eating. That being said, if you're afraid you might
<v Speaker 1>not be eating enough in your window, you may want
<v Speaker 1>to count calories and see if you found out you
<v Speaker 1>were only eating thousand calories are less a day by
<v Speaker 1>accident than oops. Yep, that's probably what's going on. You're
<v Speaker 1>not eating enough and your body's adapted, especially since you're
<v Speaker 1>so active, or you may be really surprised, or like, oh,
<v Speaker 1>I'm eating twenty five hundred calories a day. I didn't
<v Speaker 1>have any idea I was eating that much. I'm not
<v Speaker 1>suggesting that you count calories as a diet approach, but
<v Speaker 1>as kind of a honesty wake up call, right like,
<v Speaker 1>oh gosh, I didn't realize I really was eating that little,
<v Speaker 1>or oh gosh, I didn't realize I was eating that much,
<v Speaker 1>And so then you can kind of gauge from there.
<v Speaker 1>All also don't want to lock in. Like let's say
<v Speaker 1>you found out you were eating exactly twelve hundred calories
<v Speaker 1>every day, which would be unusual. But let's say you
<v Speaker 1>did and you're not losing any weight. Well, sounds like
<v Speaker 1>your body may have adapted to that. So the answer
<v Speaker 1>isn't to eat fewer calories. The answer ADF. If our
<v Speaker 1>bodies have adapted metabolically, that's when we need ADF.
<v Speaker 2>And so.
<v Speaker 1>Take a little you know, sampling for a few days
<v Speaker 1>of what you're eating, just to get that honesty look
<v Speaker 1>at it. Oh gosh, I really am accidentally over restricting,
<v Speaker 1>or oh gosh, I'm eating way more than I thought
<v Speaker 1>I was. And so then you'll see and then you
<v Speaker 1>can adapt from there. If you find out you're accidentally
<v Speaker 1>eating way more than you thought you were, then the
<v Speaker 1>ANSWER's not you know, counting calories, just go back. Or
<v Speaker 1>if your desserts or maybe not as much butter, that's
<v Speaker 1>always it for me. Or if you realize you're overrestricting,
<v Speaker 1>have a little bit more. That's when ADF is really useful.
<v Speaker 1>If you've accidentally been overrestricting, you're going to need that
<v Speaker 1>balance to boost your metabolism. So, especially if you're mostly
<v Speaker 1>whole food plant based, it's possible that you are accidentally
<v Speaker 1>over restricting. Because when I was experimenting with being more
<v Speaker 1>whole food plant based, over the times that I've done it,
<v Speaker 1>I needed to linken my window a bit just to
<v Speaker 1>get in enough food because that food is less calorically
<v Speaker 1>dense just in gamle.
<v Speaker 2>Yeah, I was going to bring that up, especially if
<v Speaker 2>she's eating like within the Zoe recommended food. When I
<v Speaker 2>was doing Zoe and I was logging my food in there,
<v Speaker 2>it was taking me six to seven hours to like
<v Speaker 2>really fuel sufficiently in my eating window when I was
<v Speaker 2>eating that way. The other thing I was going to
<v Speaker 2>say is you say that you have our time with
<v Speaker 2>ADF because of your family life, ease in with the
<v Speaker 2>uppish downish idea. So with that, just one really good, solid,
<v Speaker 2>full nutrient dense meal. Next day, two really full meals,
<v Speaker 2>one to start, one to close, maybe six seven hours
<v Speaker 2>longer if you need it, if you need a snack
<v Speaker 2>in between, have a snack in between, and you kind
<v Speaker 2>of get that good rhythm of lower intake, lower, intake,
<v Speaker 2>higher and take. You get that rhythm, and it's that
<v Speaker 2>rhythm that less more or less more that's going to
<v Speaker 2>boost your metabolism a little bit like ADF, but just
<v Speaker 2>in a more easily managed way. And then the other
<v Speaker 2>thing I was going to suggest too is if you say, okay,
<v Speaker 2>today I'm going to count my calories and see you
<v Speaker 2>how many did I get? That in itself can alter
<v Speaker 2>the way you eat that day. Yeah, I would not
<v Speaker 2>do it at a time, Yes, do not decide today,
<v Speaker 2>I'm going to do it. Rather at the end of
<v Speaker 2>the day, be like, tally it up, what did I
<v Speaker 2>eat today? Tallied up? Don't plan it in advance, because
<v Speaker 2>that's going to alter your behavior. Just if you have
<v Speaker 2>a day, especially if you have a day where you're
<v Speaker 2>like kind of light and you're like, hmm, I wonder
<v Speaker 2>if I ate enough today, or if the next day
<v Speaker 2>you wake up and you're starving or whatever. Think back
<v Speaker 2>about what you ate the day before and just calculate it.
<v Speaker 2>See where you were the day before. Yeah, that's really
<v Speaker 2>good advice because you're right.
<v Speaker 1>If you're trying to do it as you go, then
<v Speaker 1>you're like, oh, I've already had this whatever you know, Yeah,
<v Speaker 1>that won't give you the true picture, right, do it
<v Speaker 1>in hindsight? Good point. Say, before we get to our
<v Speaker 1>tweak of the week, I want to talk about the
<v Speaker 1>new Fast Feast Repeat app and website. If you are
<v Speaker 1>struggling with food confusion or diet brain when it comes
<v Speaker 1>to what to eat in your eating window, or if
<v Speaker 1>you know you should make changes but you don't know
<v Speaker 1>where to begin, that's where the Eat Like a grown
<v Speaker 1>Up program can be helpful. By the way, Sherry, I
<v Speaker 1>am loving what's happening in that in that community. The
<v Speaker 1>people are making great posts and sharing their tweaks and changes.
<v Speaker 1>So what is the Eat Like a grown Up Program?
<v Speaker 1>I'll also have to tell you something really funny.
<v Speaker 2>What's up?
<v Speaker 1>A friend of mine was reading Fast Feast Repeat recently
<v Speaker 1>and you know, I wrote Fast feat Repeat in twenty
<v Speaker 1>nineteen and it came out in twenty twenty. Guess what
<v Speaker 1>I said right there in Fast Feast Repeat. I used
<v Speaker 1>the phrase eat like a grown up.
<v Speaker 2>Oh yeah, you did toad me that the other day.
<v Speaker 1>I told you that the other day, But I just
<v Speaker 1>like because I didn't know where I really I knew
<v Speaker 1>that the phrase eat like a grown up it in
<v Speaker 1>my head for a while, but it's been in my
<v Speaker 1>head at least since twenty nineteen, which I just thought
<v Speaker 1>was funny because I didn't know that that's in Fast
<v Speaker 1>Feast Repeat. So this is not new. The idea of
<v Speaker 1>eating like a grown up. I used it in talking
<v Speaker 1>about myself and how my eating habits had changed that
<v Speaker 1>I now eat like a grown up. So the Eat
<v Speaker 1>Like a grown Up program was designed by me, a
<v Speaker 1>school teacher, to be a fifty two week learning journey
<v Speaker 1>that helps you finally build a peaceful, confident relationship with
<v Speaker 1>food without dieting, without guilt, without overwhelm. We are not
<v Speaker 1>going on the Eat like a grown Up diet right now.
<v Speaker 1>This program is only available in the Fast Feast Repeat app,
<v Speaker 1>and you can join me in the app for the
<v Speaker 1>grown up year, which is fifty two weeks to listen, play,
<v Speaker 1>and nourish. So you know, why is it fifty two
<v Speaker 1>weeks long? That sounds like a lot? Why didn't I
<v Speaker 1>just write it as a book. You could read it
<v Speaker 1>and do it. And that's because change happens with little
<v Speaker 1>changes that you make over time, instead of trying to
<v Speaker 1>change everything all at once. So each week of the
<v Speaker 1>fifty two week learning journey, you'll watch a short video
<v Speaker 1>lesson and you'll download a simple practical mission designed to
<v Speaker 1>help you listen to your body, play with your food
<v Speaker 1>in a joyful way, and nourish yourself with calm intention.
<v Speaker 1>You're going to learn how to move past emotional eating,
<v Speaker 1>understand your hunger cues, make your meals deeply satisfying, and
<v Speaker 1>you're going to fall back in love with real food,
<v Speaker 1>all while connecting with a community that's growing right alongside
<v Speaker 1>you in the app. So if you're ready for transformation
<v Speaker 1>that unfolds gently but meaningfully over time, this is where
<v Speaker 1>it begins. Go to app that's app dot fast feast
<v Speaker 1>repeat dot com to join. The reason I spelled that
<v Speaker 1>out is because there just last week someone was trying
<v Speaker 1>to go to ap oh for app app like app
<v Speaker 1>app dot fast Feast Repeat dot Com is where you
<v Speaker 1>can join us, or you can find the fast Feast
<v Speaker 1>Repeat app in the app store that works with your phone.
<v Speaker 1>And along with the like a grown up fifty two
<v Speaker 1>week program, you're gonna find an evergrowing library of intermittent
<v Speaker 1>fasting resources as well. So go to app dot fast
<v Speaker 1>Feast Repeat dot com to join us or download the
<v Speaker 1>fast Feast Repeat app today. There's also a link in
<v Speaker 1>the show notes. And 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, but the tweak that works for me
<v Speaker 1>might not be the one that works for you. This
<v Speaker 1>is a tweak from fasting veteran in Hertfordshire, UK. I've
<v Speaker 1>been fasting for over five years now and my tweak
<v Speaker 1>is one that I have fought against on and off
<v Speaker 1>for most of that time. But I have finally accepted
<v Speaker 1>that I am an early slash midday eating window girl.
<v Speaker 1>I have always found it hard mentally not necessarily physically
<v Speaker 1>to push my fast later in the day, yet I
<v Speaker 1>always thought that's what I should do because it was
<v Speaker 1>the accepted window that seemed to work for most people
<v Speaker 1>who had kids and a family to feed in the evening.
<v Speaker 1>I can't tell you how many times I resolved to
<v Speaker 1>wait until dinner time to eat, and I would manage
<v Speaker 1>a few days of it and then slip back to
<v Speaker 1>eating at lunchtime again. Now I just don't fight it anymore.
<v Speaker 1>I usually end up eating between ten or eleven AM
<v Speaker 1>and two pm, and then I sit with my family
<v Speaker 1>while the eat dinner in the evening, and it doesn't
<v Speaker 1>bother me at all to not eat with them. I
<v Speaker 1>have two kids, eleven and seven, and they are quite
<v Speaker 1>used to me not eating breakfast or dinner. I think
<v Speaker 1>my husband quite enjoys it when I have a two
<v Speaker 1>meal day, which I do occasionally. Is I can join
<v Speaker 1>in and eat with them, but it doesn't really bother him,
<v Speaker 1>and he just asked each night while he's setting the table,
<v Speaker 1>are you eating or not. One of the reasons it
<v Speaker 1>works so well to be a lunch person is because
<v Speaker 1>I have to open my window with a big meal.
<v Speaker 1>I can't eat a small amount and then eat my
<v Speaker 1>main meal later, as once I start eating, I need
<v Speaker 1>to feel full. So while I could easily fast until
<v Speaker 1>three pm and shift my window four hours later, that
<v Speaker 1>doesn't work because of the timing of the meals. I
<v Speaker 1>also feel really good going to bed, not full. I'm
<v Speaker 1>often not even hungry, and if I do eat later
<v Speaker 1>in the evening, I notice I don't feel as good
<v Speaker 1>the next day. I have done fasting for so long
<v Speaker 1>that I'm perfectly capable of extending my fast later in
<v Speaker 1>the day, and if I know we have an evening
<v Speaker 1>social occasion, I just keep fasting for longer and I
<v Speaker 1>open my window later. It's not hard to do every
<v Speaker 1>now and then, but for the day to day lifestyle,
<v Speaker 1>that midday window just really really suits me, and I
<v Speaker 1>wish I hadn't fought against it for so long. There
<v Speaker 1>was someone on the podcast a while back who was
<v Speaker 1>a health coach of some sort. I don't remember who
<v Speaker 1>or which episode, but she spoke a little dismissed of
<v Speaker 1>people trying to do an earlier window and said she
<v Speaker 1>recommended all her clients do an evening window because nothing
<v Speaker 1>else was sustainable. I guess I just wanted people to
<v Speaker 1>hear this, that you might be an earlier window person
<v Speaker 1>and just listen to your own body and no one else's.
<v Speaker 1>And I love that because it's true. You can't try
<v Speaker 1>to force it to be at what someone else does.
<v Speaker 1>And I talk about that in Fast Feast Repeat in
<v Speaker 1>the Eating Window chapter, I did a little survey of
<v Speaker 1>my delayed Don't Deny Facebook group at the time, and
<v Speaker 1>there's like a percentage breakdown of how many people were
<v Speaker 1>morning versus midday versus evening, and most people were evening,
<v Speaker 1>but there were people with a morning window, there were
<v Speaker 1>people with a midday window.
<v Speaker 2>And so it's.
<v Speaker 1>Really what feels right to you, right yeah, and what's sustainable.
<v Speaker 1>Like if you're trying to do a morning window and
<v Speaker 1>you're reopening every single day at five pm because you're starving,
<v Speaker 1>then a morning window doesn't work for you, right right right,
<v Speaker 1>But you'll know your body will tell you. So I
<v Speaker 1>don't want anybody to think Jen does.
<v Speaker 2>Better with the later windows.
<v Speaker 1>That's what I should do. Now.
<v Speaker 2>Yeah, we've known a lot of people who were very
<v Speaker 2>successful with morning windows or midday especially. I think part
<v Speaker 2>of it comes down to, too, just your internal clock, right,
<v Speaker 2>some people just naturally wake up starving and they want
<v Speaker 2>to eat first thing in the morning. For me, that's
<v Speaker 2>never been me. Not me either, And you know, like
<v Speaker 2>I mentioned earlier, when I have an update the thought
<v Speaker 2>of eating in the morning is off putting to me.
<v Speaker 2>It's one of the reasons why I don't we do
<v Speaker 2>ADF as a lifestyle. I don't want to eat in
<v Speaker 2>the morning. Yep, that's why upush down this works great
<v Speaker 2>for me. I can eat at noon, great. I can
<v Speaker 2>make an upish downish one meal two meal approach work
<v Speaker 2>great for me. But yeah, that's what knowing yourself, knowing
<v Speaker 2>your body, what your natural inclination is, can be really helpful.
<v Speaker 2>But then also if you think you on a morning
<v Speaker 2>window for whatever reason, or a midday window, you have
<v Speaker 2>to be willing to keep that window closed. And remember,
<v Speaker 2>at the end of the day, after you've made decisions
<v Speaker 2>all day and you're tired, you're having decision fatigue. If
<v Speaker 2>you're a person who is struggling to keep your window closed,
<v Speaker 2>it's harder. In the evening, it is harder because, like
<v Speaker 2>I said, you're tired, you're not making good decisions, you
<v Speaker 2>just don't want to fight it anymore, or whatever that's you.
<v Speaker 2>Then you're probably going to have to shift your window.
<v Speaker 1>The number one reason surey knows this The number one
<v Speaker 1>reason people think they want to have a morning window coffee,
<v Speaker 1>right creamy coffee. And so if you're thinking, I want
<v Speaker 1>to have a morning window so I can wake up
<v Speaker 1>and have creamy coffee, You're probably going to have a
<v Speaker 1>hard time with that morning window. But if you're somebody
<v Speaker 1>who's just never hungry in the evening ever, and you
<v Speaker 1>don't like to eat dinner, then maybe a morning window
<v Speaker 1>is right for you. If your only motive is creamy coffee,
<v Speaker 1>I would rethink it. We've never really seen that work out, well,
<v Speaker 1>we have not never. People who are struggling with creamy
<v Speaker 1>coffee tend to not be really morning window people. So
<v Speaker 1>something to keep in mind.
<v Speaker 2>I mean there are people like that.
<v Speaker 1>I'm sure there's somebody listening who's like, well, I have
<v Speaker 1>a morning window and I love my creamy coffee, and
<v Speaker 1>I can keep it closed. But just think about why
<v Speaker 1>do you want to have that morning window if the
<v Speaker 1>only answer is because I love creamy coffee.
<v Speaker 2>You know, one of my coaching clients is from Ireland. Yeah,
<v Speaker 2>she lives in New York, but she likes her sugary
<v Speaker 2>tea in the morning right And what she has noticed
<v Speaker 2>since resuming clean fasting is that if she gets up
<v Speaker 2>and leaves the house in the morning, she does not
<v Speaker 2>miss her sugary tea. But then she noticed her first
<v Speaker 2>weekend at home, as soon as she woke up, she
<v Speaker 2>wanted that sugary tea. And I said, okay, well, now
<v Speaker 2>your job is to find something to replace that comfort,
<v Speaker 2>that habit. Do something else that excites you in the morning,
<v Speaker 2>because really we just want We're looking for something through
<v Speaker 2>that creamy coffee. Yep, So find something else that makes
<v Speaker 2>you happy, that excites you, whether that's taking a walk
<v Speaker 2>or playing with your dog or calling your mom. Replace it,
<v Speaker 2>new habit. That's all you've got to do, is find
<v Speaker 2>a new habit. All right. Well, we love to leave
<v Speaker 2>you with inspiration or motivational quotes, and this week we
<v Speaker 2>have a quote from Carrie. Carrie wrote, you deserve more
<v Speaker 2>than a once a year promise to yourself. You don't
<v Speaker 2>need another resolution. You need a lifestyle you'll never want
<v Speaker 2>to reset. Your future starts the moment you decide you
<v Speaker 2>are worth the change. And about that quote, she said,
<v Speaker 2>I love this quote. I am grateful to be in
<v Speaker 2>a good place. After many years of feeling out of
<v Speaker 2>control and always reaching for something more, a place of
<v Speaker 2>peace on the journey came for me and really leaning
<v Speaker 2>into this lifestyle that is not difficult and honors me.
<v Speaker 2>This season, I am realizing I am true leave there
<v Speaker 2>and that is my hope for all.
<v Speaker 1>I love that. Thanks so much for listening today. We
<v Speaker 1>would love to have you join us in the Delayed
<v Speaker 1>on Tonight community, where you can interact with both me
<v Speaker 1>and Sherry, plus the most supportive bunch of intermittent fasters
<v Speaker 1>you'll find anywhere. Go to Jenstevens dot com slash community
<v Speaker 1>to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<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 submit and then listen each week to see if
<v Speaker 1>we share your submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening.
<v Speaker 1>This podcast was edited by Resonate Recordings.