Episode 117: Sleepy After Eating, Structuring ADF, Losing the Last 10 Pounds, 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 2>How are you doing today, Sherry? I'm doing great? How
<v Speaker 2>are you?
<v Speaker 1>I am fantastic Back from my weekend Florida and it
<v Speaker 1>went so.
<v Speaker 2>Well this year, and I know you had a good time.
<v Speaker 2>I did have a good time. You know.
<v Speaker 1>We actually had one friend who came for just a
<v Speaker 1>few days. We hadn't seen her since nineteen ninety one. Really, yeah,
<v Speaker 1>she came back for the first time coming and then
<v Speaker 1>we haven't seen her, so it was great to catch
<v Speaker 1>up with her.
<v Speaker 2>She wasn't there the whole time.
<v Speaker 1>But I did so much better with my fasting and
<v Speaker 1>windows this year.
<v Speaker 2>You know, I went in with a plan.
<v Speaker 1>Yeah, that I was not going to open up my
<v Speaker 1>normal time of two and just snack around the pool.
<v Speaker 1>And then because our windows, we tended to eat a
<v Speaker 1>little later we would go out, and so there were
<v Speaker 1>a bunch of days where I didn't even eat till
<v Speaker 1>we went to the restaurant at all. And there were
<v Speaker 1>two days that I purposely had lunch because we were
<v Speaker 1>opening earlier. One of them I really didn't end up
<v Speaker 1>being till one thirty, so it wasn't too bad. And
<v Speaker 1>really the other one probably liked that too, So I
<v Speaker 1>did not feel overly full the whole time like last
<v Speaker 1>year when I felt ably for the old year.
<v Speaker 2>He learned, I did, and you know I don't want
<v Speaker 2>to do that again.
<v Speaker 1>I can flex on a short vacation more than I
<v Speaker 1>can flex on an eight day trip, right right, So
<v Speaker 1>it felt so much better and I did not. It
<v Speaker 1>took one day to get back to normal. You know,
<v Speaker 1>I like to eat when I'm traveling because I feel
<v Speaker 1>the airsickness when I'm landing, so I like to eat
<v Speaker 1>on my layover, and so I did. But it was
<v Speaker 1>still like two thirty by the time I opened that day.
<v Speaker 1>But then I came home and had a little more.
<v Speaker 1>But the next day when I was home, it took
<v Speaker 1>me a little. You know, I had a little nap
<v Speaker 1>in the afternoon getting through my gligage and stores, and
<v Speaker 1>then I was back to normal. So it happened very,
<v Speaker 1>very quickly. I didn't feel overly full. And you know,
<v Speaker 1>I always say we never never regret sticking to a window,
<v Speaker 1>no ever.
<v Speaker 2>Ever. I know, at the beginning of the summer, we
<v Speaker 2>suggested that people keep an eye on their windows this summer,
<v Speaker 2>and you know, don't go crazy just because it's summertime,
<v Speaker 2>and you can still enjoy your summer without having you know,
<v Speaker 2>really long windows every weekend or whatever. And yet here
<v Speaker 2>we are at the beginning of fall, end of summer,
<v Speaker 2>and people are starting to come into the unity saying like, oh,
<v Speaker 2>my pants aren't fitting and my windows were a little
<v Speaker 2>too full this summer, and are starting over. We're hearing that. Yeah, yeah,
<v Speaker 2>a lot of I went on vacation and couldn't get
<v Speaker 2>back to it. So I often when I like telling
<v Speaker 2>people in community, like when they're like, well, how do
<v Speaker 2>I handle this vacation, And I'm always encouraged them to
<v Speaker 2>maintain a window. You always encourage them. And I think
<v Speaker 2>for some people they think that's maybe too rigid, right,
<v Speaker 2>But it's only rigid if you think.
<v Speaker 1>It's rigid exactly. You know, I actually enjoyed my trip
<v Speaker 1>more this year than I enjoyed it last year. You know,
<v Speaker 1>when we went out and got em banadas at this
<v Speaker 1>wonderful you know bakery that's there on Marco Island, and
<v Speaker 1>I opened with em banadas early that this was yacht
<v Speaker 1>last year, not this year. But once I started eating,
<v Speaker 1>I just keep going right. So I ended up with
<v Speaker 1>really really long windows and eating all the treats I
<v Speaker 1>didn't want to miss out, and by the end I
<v Speaker 1>did not feel good right early full, I was needing
<v Speaker 1>naps by the pool. Your question gets out correct, And
<v Speaker 1>so I had less fun last year when I lengked
<v Speaker 1>into my windows than I did this year when I
<v Speaker 1>kept them tighter. And so we have that fomo like,
<v Speaker 1>I can't possibly enjoy my vacation without having those imbanadas again.
<v Speaker 2>Right, Well, I had them last year. I didn't eat
<v Speaker 2>them again. Right. We had some amazing.
<v Speaker 1>Food, but in my window. And you know, I don't
<v Speaker 1>need cheese and crackers by the pool. I don't need
<v Speaker 1>a charcuterie in the afternoon.
<v Speaker 2>And I think you can go to picnics and get
<v Speaker 2>togethers and pool parties and sporting events and not eat
<v Speaker 2>for the entire you know day. You can have a
<v Speaker 2>holiday and not eat for the entire day and have
<v Speaker 2>a great time. And you know, I really think that
<v Speaker 2>there's a lesson in there. Like if you're feeling like
<v Speaker 2>you're deprived or you're not living your best life because
<v Speaker 2>you can't eat freely at every event or whatever, then
<v Speaker 2>I think maybe you really need to just kind of
<v Speaker 2>sit with that and figure out, like why does food
<v Speaker 2>make the event more fun?
<v Speaker 1>Yeah?
<v Speaker 2>Are you eating because maybe being around that many people
<v Speaker 2>makes you anxious? Or you think, oh, well, everybody else
<v Speaker 2>can eat, why I can't. I That was me.
<v Speaker 1>That was always the thinking I had, Right, everyone else
<v Speaker 1>gets to I, you know, quotation marks can't. And then
<v Speaker 1>I would feel sad, and really, when you give yourself permission,
<v Speaker 1>that changed everything for me. When I would go to
<v Speaker 1>an event and like I did this thing on my
<v Speaker 1>trip to Florida. I'm like, if we're eating at a
<v Speaker 1>restaurant and it is truly window worthy, I'm going to
<v Speaker 1>have it. I have permission. But if nothing looks good,
<v Speaker 1>I'm not going to write, right, And then I don't
<v Speaker 1>feel like I'm missing out anymore. Like if I go
<v Speaker 1>to a cookout and it's just you know, generic whatever.
<v Speaker 2>Cambergers and hot dogs that you've had at bazillion times.
<v Speaker 1>Yeah, I look at them and I think, yeah, now
<v Speaker 1>if it was like the best hot dog brand, you know,
<v Speaker 1>like a Hebrew National, I don't know, those are very good.
<v Speaker 2>I like this. I don't know when I've had one.
<v Speaker 1>But if it's a high quality hot dog and they
<v Speaker 1>look grilled perfectly, and I'm like, I would really enjoy that, right,
<v Speaker 1>I might decide to open. But if it's some cheap
<v Speaker 1>hot dog that looked weird, No, we always get to decide,
<v Speaker 1>and it feels good to decide that has not been doworthy, right, Yeah.
<v Speaker 2>Or even just to be like, e, you know that
<v Speaker 2>dessert looks really good, But I'm not gonna eat that now, right,
<v Speaker 2>I'm gonna save that, or I'm gonna wait and have
<v Speaker 2>a really good, hearty meal first and then have the desserts.
<v Speaker 2>Right to me, it's more like if you delay eating
<v Speaker 2>the junkie food that you've eaten before, the chips and
<v Speaker 2>dip and hot dogs and hamburgers, and you choose to
<v Speaker 2>have really window worthy food, how is.
<v Speaker 1>That deprivation exactly? Well, then you realize also you don't
<v Speaker 1>really like it. I used to think chips and dip
<v Speaker 1>were one of my favorite things, yeah, and now they're not. No,
<v Speaker 1>unless someone is made like a homemade dip.
<v Speaker 2>I mean there is a pleasure in that, like salty,
<v Speaker 2>crunchy me right, those are all very pleasurable sensations and
<v Speaker 2>tastes in our mouth. But you can get the same
<v Speaker 2>things from higher quality foods, yeah, like carrots and hummus,
<v Speaker 2>slice tread, peppers and hummus like. So even just making
<v Speaker 2>like swaps can make your window more enjoyable and more healthy,
<v Speaker 2>and you'll feel better because you're gonna be actually getting
<v Speaker 2>true nutrition in So Yeah, I think a lot of
<v Speaker 2>it really just comes down to really how you think
<v Speaker 2>about it. In your mindset, and we don't need food
<v Speaker 2>to be happy. We don't.
<v Speaker 1>And that was the same process I had to go
<v Speaker 1>through when I quit drinking. You know, I thought, if
<v Speaker 1>you went to a celebration, a part, an event, a bar,
<v Speaker 1>you had to drink to have fun. If you weren't,
<v Speaker 1>you were like some weirdo who's just like the you know,
<v Speaker 1>ruining the party because you're not drinking. But now what
<v Speaker 1>I've realized is, first of all, everyone's so excited that
<v Speaker 1>I can be the designated driver everywhere I drove all around.
<v Speaker 2>Now you're the hero. Yeah, but I don't have less fun.
<v Speaker 1>I have more fun because the next day I don't
<v Speaker 1>feel like I'm hungover, right, And that's the same thing
<v Speaker 1>like the chip and dip hangover, yah, the alcohol hangover.
<v Speaker 1>And instead, you know, focus on feeling really good. And
<v Speaker 1>I always say feeling good as a powerful motivator, but
<v Speaker 1>it sure did motivate me to make better choices. On
<v Speaker 1>this Florida trip, I didn't order French fries a single time.
<v Speaker 2>Because you know, they make you feel cretty.
<v Speaker 1>Often they often do, and I've had a lot of
<v Speaker 1>French fries in my life, and I was like, I
<v Speaker 1>just can't eat a bunch of fried food. We were
<v Speaker 1>eating at restaurants every day. I did order these onion rings.
<v Speaker 1>You just saw my picture of rings. And my daughter in law, Kate,
<v Speaker 1>had been in that area with some friends from high school,
<v Speaker 1>like the week before I went, and she's like, you
<v Speaker 1>gotta go to this place. She doesn't eat much fried
<v Speaker 1>food at all, but she's like, you gotta have these
<v Speaker 1>onion rings at this place. I'm like, I went there
<v Speaker 1>last year, and I know we'll go back, and we did.
<v Speaker 1>So I got the onion rings. They were very, very good,
<v Speaker 1>beer battered. I took a little picture holding them like
<v Speaker 1>they were glasses. They were giant. They were battered, not breaded.
<v Speaker 1>They were beer battered, and I love beer battered in
<v Speaker 1>a beer battered, perfect onion ring. I had a couple
<v Speaker 1>onion rings. We shared them at the table, and that
<v Speaker 1>was all my fried food for the entire week. So
<v Speaker 1>I think that made a big difference as well, because
<v Speaker 1>I ate a lot more fried food last year. This year,
<v Speaker 1>I was like, uh h, that just doesn't feel good.
<v Speaker 1>I could have whatever I wanted, but I literally didn't
<v Speaker 1>want it. That's the powerful shift when you get to
<v Speaker 1>decide I'm not dieting. I'm choosing the foods that feel great.
<v Speaker 2>Yeah, And you know, a lot of times I think
<v Speaker 2>it's kind of habit when you're on vacation, it's like, oh,
<v Speaker 2>I'm a vacation. I would just want to relax. I'm
<v Speaker 2>gonna eat delicious food. Absolutely do that. But I would
<v Speaker 2>also challenge you to look for fun activities where you're
<v Speaker 2>at because that's where you make the memories. It's true,
<v Speaker 2>is when you're out exploring and you're doing new things
<v Speaker 2>and you know, maybe you go out and you go
<v Speaker 2>ocean kayaking, which you've never done before, or you know,
<v Speaker 2>ten years from now, you're not gonna remember what you
<v Speaker 2>ate on that trip.
<v Speaker 1>I don't know his onion rings well, but they were windowworthy.
<v Speaker 1>But we also they're famous for their carrot cake, and
<v Speaker 1>Kate was like, make sure to get the carrot cake.
<v Speaker 1>And so we got to the end of the meal,
<v Speaker 1>I'm like, all right, well, you know that we had
<v Speaker 1>the carrot cake last year and it was recommended, but
<v Speaker 1>I'm too full. I can't eat carrot cake. And everybody's like, yeah,
<v Speaker 1>we're two full. So we did not order the carrot cake.
<v Speaker 2>We didn't want it.
<v Speaker 1>So yeah, giving yourself permission to have what you really want,
<v Speaker 1>but then check in what do I really want? That's
<v Speaker 1>where your power is.
<v Speaker 2>Yeah, and also that that what do I really want
<v Speaker 2>can be looked at, not into like today, what do
<v Speaker 2>I really want today? But what do I really want
<v Speaker 2>three weeks from now when I go back from vacation.
<v Speaker 2>What do I really want a week after vacation. Do
<v Speaker 2>I want to get on the scale and find out
<v Speaker 2>that I didn't gain weight on my vacation and I
<v Speaker 2>can just pick up where I left off. Or do
<v Speaker 2>I want to come home, get on the scale, be
<v Speaker 2>upset that I gained weight, that I'm backtracked and now
<v Speaker 2>I have to take five more pounds off, you know,
<v Speaker 2>And so look at the big picture. Don't look at
<v Speaker 2>what do I want right now, but what do I
<v Speaker 2>want in the long term. It's true, it's true.
<v Speaker 1>And you know, we're a short vacation, you have a
<v Speaker 1>little more flexibility, right, But if you're going to be
<v Speaker 1>gone for a long period of time, like people who
<v Speaker 1>are going to an all inclusive for a week or
<v Speaker 1>on a cruise, or they're going to be traveling in
<v Speaker 1>Europe for a month, you really want to be mindful,
<v Speaker 1>yet stick to more of your regular schedule. The longer
<v Speaker 1>your trip, the less you want to flex on that trip.
<v Speaker 1>That's just my best advice for everybody.
<v Speaker 2>Yeah, all right, well, I'm glad you had a good time.
<v Speaker 2>I did, so let's just dive into a celebration. This
<v Speaker 2>week we have a celebration from Brandy in Washington State.
<v Speaker 2>Brandy wrote, I'm fifty five years old and for nearly
<v Speaker 2>forty years, I have been allergic to the sun. Every
<v Speaker 2>summer since I was eighteen, I would break out in
<v Speaker 2>a painful red rash with blisters, sometimes so bad I
<v Speaker 2>needed steroid shots. But this summer, no reaction at all.
<v Speaker 2>I've been out in the sun multiple times and I
<v Speaker 2>even have a little tan. What changed. I started clean
<v Speaker 2>intermittent fasting in April, mostly alternate day fasting, and some
<v Speaker 2>nineteen five. I've only lost one pound so far, but
<v Speaker 2>I feel amazing, and I truly believe it's working in
<v Speaker 2>ways that I cannot see yet. If is clearly doing
<v Speaker 2>something powerful for my body, and I'm here for it.
<v Speaker 2>Hoping the weight loss follows, but already so grateful for
<v Speaker 2>the healing.
<v Speaker 1>You know, I had that reaction to the sun when
<v Speaker 1>I was obese. I never had had it before. And
<v Speaker 1>I remember I was visiting a friend and we had
<v Speaker 1>been outside all day at the pool whatever, and I
<v Speaker 1>had this experience. It was the same exact thing, a
<v Speaker 1>painful red rash. It was all over my feet and
<v Speaker 1>my legs.
<v Speaker 2>They were so swollen.
<v Speaker 1>And I looked it up and it seemed to be
<v Speaker 1>logic to the sun. I'm like, oh no, that was
<v Speaker 1>when I was taking allergy medicine every day and I
<v Speaker 1>had a lot of allergies in general, and yeah, it's
<v Speaker 1>all gone. Have you ever seen this before or experienced it?
<v Speaker 1>I mean I have not purposely experienced it personally.
<v Speaker 2>No, huh, yeah, I'm not. I mean I've heard of
<v Speaker 2>it happening before. So that's like my skin was weepy,
<v Speaker 2>it was crazy. Really. Yeah, that's interesting. You know, there
<v Speaker 2>is an autoimmune condition that causes like your skins, immune
<v Speaker 2>cells are triggered by like the sunlight, and you can
<v Speaker 2>get like a rash, blisters and that sort of thing.
<v Speaker 2>And so I have to wonder if, you know, perhaps
<v Speaker 2>Brandy might have had something like that going on. And
<v Speaker 2>we hear a lot that fasting really dials down inflammation
<v Speaker 2>so much that autoimmune conditions like simmer down for lack
<v Speaker 2>of another word, like you may have it, but you're
<v Speaker 2>not having the flare ups like you were prior to fasting.
<v Speaker 2>So yeah, I didn't have that trusting yet that is
<v Speaker 2>a success. That's a celebration, a non scaled victory that
<v Speaker 2>we've never heard before. I don't think so yeah.
<v Speaker 1>So now we have a question from a listener. This
<v Speaker 1>question is from Katie and Tennessee. She said, Hi, ladies,
<v Speaker 1>I'll look forward to the podcast each week, both to
<v Speaker 1>learn something new or reinforce the concept, and to feel
<v Speaker 1>like I'm reconnecting with friends. My question is related to heartburn.
<v Speaker 1>I have noticed about the sixteen to seventeen hour mark,
<v Speaker 1>I will get a wave of heartburn. I thought it
<v Speaker 1>was maybe a fluke, but then I started paying attention,
<v Speaker 1>and like I said, it's usually around that sixteen hour mark.
<v Speaker 1>It's not something so uncomfortable it makes me break my fast,
<v Speaker 1>but it definitely burns. I usually shoot for eighteen hours
<v Speaker 1>of fasting on a typical day. I'm forty one, five
<v Speaker 1>foot four, and I've been fasting consistently since January of
<v Speaker 1>twenty twenty four. Thank you twenty eight day Fast start
<v Speaker 1>day by day. The heartburn has been just over the
<v Speaker 1>past few weeks, though, any advice to help with the
<v Speaker 1>heartburn would be great, thank you.
<v Speaker 2>Sometimes if we change like medications or whatever. For instance,
<v Speaker 2>Jin started getting heartburn after she went on progesterone and
<v Speaker 2>she didn't know why, but progesterone relaxes the sphincter at
<v Speaker 2>the top of your stomach, and so you can get
<v Speaker 2>some like reflux after being a progesterone. It's actually really
<v Speaker 2>common that people experience this. So, you know, at being
<v Speaker 2>forty one, I don't know, did you start a new
<v Speaker 2>birth control pill or something that could play into it.
<v Speaker 2>But then like it seems like something has changed, so
<v Speaker 2>this could be stress, lack of sleep.
<v Speaker 1>Of stress is a big heartburn trigger. I've learned that.
<v Speaker 2>Or potentially you changed coffee brands. Some coffees are way
<v Speaker 2>more acidic than others. Or maybe you're not drinking as
<v Speaker 2>much water, so if you can consistently drink some water
<v Speaker 2>that helps kind of dilute your stomach acid. Don't overhydrate,
<v Speaker 2>you know, But if you feel like maybe you've not
<v Speaker 2>been drinking as much water lately, you know, drink some
<v Speaker 2>more water. Perhaps, you know, like I said, if you
<v Speaker 2>changed your coffee, maybe that coffee's not working for you.
<v Speaker 2>It could just be something as simple as you've maybe
<v Speaker 2>changed your diet and it's not working for you. Maybe
<v Speaker 2>you changed your workout routine. I know for myself, I
<v Speaker 2>don't ever have heartburn unless I drink two cups of
<v Speaker 2>coffee and then I go work out. Oh if I
<v Speaker 2>drink a cup of coffee and work out, I'm fine,
<v Speaker 2>But two cups sends me over the edge, and anything
<v Speaker 2>that's like upside down bending over, I start to get
<v Speaker 2>a little reflux from it. And so I've kind of
<v Speaker 2>figured out that my threshold if I'm going to work
<v Speaker 2>out after coffee is one cup, and then my reward
<v Speaker 2>for working out is then I get my second cup
<v Speaker 2>of coffee. And then sometimes I find out I don't
<v Speaker 2>even need it because by the time I've worked out,
<v Speaker 2>I'm so wide awake and I've got some good katosis
<v Speaker 2>energy going. So if this is a sudden thing, kind
<v Speaker 2>of take a look at that. You also could just
<v Speaker 2>have a little like gastritis. Maybe you had a little
<v Speaker 2>stomach virus that's irritated your stomach lining. So you know,
<v Speaker 2>maybe just that you need some time to get over it.
<v Speaker 2>You can take a recipe that you can use for
<v Speaker 2>heartburn while fasting, that is fast saved. Take a half
<v Speaker 2>a teaspoon of baking soda and you can put it
<v Speaker 2>in like four to six ounces of water and just
<v Speaker 2>swallow it down and that helps buffer your stomach much
<v Speaker 2>like an ant acid would. And then you know, give
<v Speaker 2>that a try.
<v Speaker 1>Yeah, And I just looked at some stats based on
<v Speaker 1>a survey that was completed in twenty nineteen, of seventy
<v Speaker 1>two thousand people, forty four percent reported experiencing some sort
<v Speaker 1>of symptoms from heartburn sort of thing, and thirty one
<v Speaker 1>percent said they'd had him in the last week. So
<v Speaker 1>I think this is a problem just as we get older,
<v Speaker 1>I think people start to have more problems with reflux
<v Speaker 1>and heartburn and all of that. And who was it
<v Speaker 1>that was telling me?
<v Speaker 2>Was it you? Ever?
<v Speaker 1>Like every person who comes into the hospital for anything,
<v Speaker 1>they're all on reflex meds.
<v Speaker 2>Oh yeah, so many people are on reflex meds.
<v Speaker 1>And so yeah, I think just as we get older,
<v Speaker 1>it's a problem we tend to So I don't have
<v Speaker 1>an answer.
<v Speaker 2>Actually looked this up because I was curious. We've gone
<v Speaker 2>through in the United States a really hot period. I'm
<v Speaker 2>not really sure when she sent this in. She's in Tennessee,
<v Speaker 2>so I know it's hot in Tennessee. Dehydration decreases saliva production,
<v Speaker 2>and saliva helps to neutralize and clear acid from your esophagus. Oh,
<v Speaker 2>that's under mildly dehydrated. You have a dry mouth. That
<v Speaker 2>can cause more stomach acid to travel back up into
<v Speaker 2>your throat, causing you know, heartburn sensations. So yeah, really
<v Speaker 2>make sure that you're not dehydrated or you know. The
<v Speaker 2>other thing is is if you're over drinking water and
<v Speaker 2>you're flushing out electrolytes, you know, then that causes dehydration
<v Speaker 2>from a mineral balance standpoint. So if you're just suddenly
<v Speaker 2>having heartburn while fasting, something has changed in there, and
<v Speaker 2>you know, you may just need a few weeks to
<v Speaker 2>heal your stomach. If you don't think you're under stressed,
<v Speaker 2>you don't think you're dehydrated, maybe go off coffee for
<v Speaker 2>a little bit, because if you're drinking coffee or even
<v Speaker 2>tea while fasted, both of those are acidic, and so
<v Speaker 2>that's not going to really help your stomach. If you're
<v Speaker 2>already having increased acid in your stomach. All right, So
<v Speaker 2>we have a question from Jess in Nevada. Hello, I
<v Speaker 2>just finished my first month of intermittent fasting doing eighteen
<v Speaker 2>six and I lost seven pounds. Thank you for the
<v Speaker 2>podcast and support. I'm new to fasting, so I'm not
<v Speaker 2>sure if this is a new question. I appreciate any
<v Speaker 2>help you can offer. The problem is I get really
<v Speaker 2>tired after opening my window at noon. I've tried different
<v Speaker 2>meals or snack sizes, as well as opening with different
<v Speaker 2>types of nutrients such as cars, proteins, fruits, veggies, grains,
<v Speaker 2>et cetera. No matter what I do, this seems to
<v Speaker 2>be a problem. I usually end up taking a short nap.
<v Speaker 2>I did not have this issue before fasting. What do
<v Speaker 2>you suggest? All right?
<v Speaker 1>So we do hear this is more common from people
<v Speaker 1>in the beginning. People will have trouble at every time
<v Speaker 1>they open their window, they get kind of sleepy. And
<v Speaker 1>it makes sense. Digestion takes a lot of energy. You know,
<v Speaker 1>if you look at lions, for example, after they feast,
<v Speaker 1>what do they do they sleep? They nap because the
<v Speaker 1>body is prioritizing digestion, and so you're tired. It sounds
<v Speaker 1>like you're very new. You're just a month and and
<v Speaker 1>you know you're opening at noon. I wonder if you
<v Speaker 1>might feel better pushing your opening back a bit. And
<v Speaker 1>for me, I do find it makes a difference what
<v Speaker 1>I eat. When I am eating more plants, high fiber
<v Speaker 1>foods like that, I don't have as much of a slump.
<v Speaker 1>I have realized for me, meat, fried food, eggs, heavy food.
<v Speaker 2>Makes me sleepier.
<v Speaker 1>Like I did an experiment with whole food plant based
<v Speaker 1>a couple of years ago. I was just seeing how
<v Speaker 1>I did. I felt amazing the whole time I was
<v Speaker 1>doing it. But I really love diary. I really love eggs,
<v Speaker 1>and there's some meat that I love too, and I
<v Speaker 1>don't want to give it up forever. But I remember
<v Speaker 1>the first day I was like, all right, I'm going
<v Speaker 1>back to eating.
<v Speaker 2>All the things I'm tired of whole food plant based.
<v Speaker 1>And I went to this brunt restaurant and I had
<v Speaker 1>avocado toast with egg on top. And that's not a giant,
<v Speaker 1>heavy fatty meal. A piece of toast avocado with an
<v Speaker 1>egg on top. I got so sleepy and I was like,
<v Speaker 1>oh my gosh, I think it was the egg because
<v Speaker 1>I had been eating stuff like avocado toast when I
<v Speaker 1>was whole food plant based.
<v Speaker 2>Right then I realized.
<v Speaker 1>Eggs make me sleepy. I have made that connection every time.
<v Speaker 1>So the answer is, see if it gets better over time,
<v Speaker 1>try pushing your window maybe just a little bit later,
<v Speaker 1>and really experiment with different food types to see. I
<v Speaker 1>know you said you've tried a lot of different things,
<v Speaker 1>but for me, eggs and meat make me more tired
<v Speaker 1>than anything else.
<v Speaker 2>Yet I was going to say too, I feel like
<v Speaker 2>I experienced this a lot in the early days of pasting. Yeah,
<v Speaker 2>and then for me, it made a big difference when
<v Speaker 2>I shortened my eating window because I feel like when
<v Speaker 2>you are solidly getting into katosis and you're in katosis,
<v Speaker 2>when you open your eating window, when you eat, you
<v Speaker 2>still have circulating ketones for energy, and so you know,
<v Speaker 2>maybe you're only a month and you're doing eighteen six,
<v Speaker 2>so it's probably time to tighten your window up a
<v Speaker 2>little bit. And really, once you get that good fasting
<v Speaker 2>energy and you've got these key tones circulating for energy,
<v Speaker 2>I feel like it gets better, absolutely. And I feel
<v Speaker 2>like we hear this a lot from people in the
<v Speaker 2>early days, and then once they've been fasting for a
<v Speaker 2>period of time they're several months in. This seems to
<v Speaker 2>get better for most people. But it's also why a
<v Speaker 2>lot of people don't open their window in the middle
<v Speaker 2>of the day because they don't want that afternoon slump.
<v Speaker 2>And something that's interesting too. I think most people have
<v Speaker 2>always had that afternoon slump after lunch, but because you're
<v Speaker 2>eating all day, you don't really notice it. But you're
<v Speaker 2>really going from one extreme the other, from the fasted
<v Speaker 2>state to the fed state, and so then it just
<v Speaker 2>really you feel that afternoon slump more.
<v Speaker 1>I think that's true. I certainly had it when I
<v Speaker 1>was eating all day. I had that slide, morning slump.
<v Speaker 1>I had had all the slumps. That's when it would
<v Speaker 1>send me to get my you know, my latte, my
<v Speaker 1>mid morning latte, my mid morning snack. Then I would
<v Speaker 1>have lunch, that'd have my early afternoon latte, then late
<v Speaker 1>afternoon latte, and I was constantly trying to fight that sluggishness.
<v Speaker 2>Yeah, if you think about like conferences all day conferences,
<v Speaker 2>and I think back to any time I've ever went
<v Speaker 2>to work for a new hospital and you have like
<v Speaker 2>three days of hospital orientation and you're sitting in a
<v Speaker 2>conference room all day why do they feed people breakfast,
<v Speaker 2>a morning snack, lunch, an afternoon snack is to keep
<v Speaker 2>you awake, right, They're keeping you with this steady source
<v Speaker 2>of energy so that people don't get that slump. And
<v Speaker 2>so when we're fasting, we don't experience that we have
<v Speaker 2>steady energy. But then, like Jin said, when you eat, now,
<v Speaker 2>this energy's going to digest your food, your blood sugar
<v Speaker 2>is no longer staying nice and steady. So we do
<v Speaker 2>notice it more, I think, But then, like I said,
<v Speaker 2>over time, I think it gets better.
<v Speaker 1>You can also try to taking a walk right after
<v Speaker 1>you eat.
<v Speaker 2>Yep, that might help a big difference.
<v Speaker 1>You know. The day that we went out to brunch,
<v Speaker 1>it's probably one point thirty, and I had a heavy meal.
<v Speaker 1>I had an omelet.
<v Speaker 2>Oh, it was so good.
<v Speaker 1>Chariot had feta and spinach and sun dried tomato.
<v Speaker 2>Oh, that does sound good.
<v Speaker 1>It was so good that feta made it just fabulous.
<v Speaker 1>But that was the kind of meal that would make
<v Speaker 1>me sluggish afterwards. But we started like this shopping extravaganza afterwards,
<v Speaker 1>and we were in Naples, Florida. We walked up and
<v Speaker 1>down these streets and went into all the stores I
<v Speaker 1>didn't have my slump.
<v Speaker 2>I was moving, I was walking.
<v Speaker 1>So after you eat, take a twenty minute walk and
<v Speaker 1>see if that helps. And now it's time for our
<v Speaker 1>segment called What's Your Why. Most of us began intermittent
<v Speaker 1>fasting with weight loss in mind, and that is a
<v Speaker 1>wonderful reason to start, but there is so much more
<v Speaker 1>to what intermittent fasting can do for us beyond weight loss.
<v Speaker 1>I genuinely believe that your why being deeper than weight
<v Speaker 1>loss alone means you are more likely to find long
<v Speaker 1>term success and view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Melanie and Maryland.
<v Speaker 2>Melanie wrote, my grandchildren stayed the weekend, and for the
<v Speaker 2>first time in a very long time, I could keep
<v Speaker 2>up with them early wake up calls, the trampoline park,
<v Speaker 2>endless sessions of hide and seek, kickball and whiffle ball,
<v Speaker 2>and I still kept up with their boundless energy. Making
<v Speaker 2>these memories with my grandchildren is part of my why.
<v Speaker 2>It took me a little time to craft it, but
<v Speaker 2>today I saw the importance of having a why, writing
<v Speaker 2>it down and reflecting on it often.
<v Speaker 1>I love that, and that is really why we want
<v Speaker 1>to feel good in our bodies so we could live
<v Speaker 1>our life all right.
<v Speaker 2>So we have a question from Faith in Idaho. Faith Fred,
<v Speaker 2>I wanted to tell you how much I enjoy your podcast.
<v Speaker 2>In my somewhat experienced opinion, Jin and Cherry are the
<v Speaker 2>gold standard and all things intermittent fasting. You two compliment
<v Speaker 2>each other so well because you are so different. This
<v Speaker 2>teaches us that, aside from fasting, we can all learn
<v Speaker 2>to listen to our own bodies. We don't have to
<v Speaker 2>do things Sherry's way or Jin's way. We find our
<v Speaker 2>own way. So thank you for being great examples. So
<v Speaker 2>I have a question regarding updays. Is it more important
<v Speaker 2>to have a longer window on the updays just so
<v Speaker 2>it gives you more time to eat enough? Is the
<v Speaker 2>length of the window more important than the amount eaten?
<v Speaker 2>For example, recently, circumstances on my update caused me to
<v Speaker 2>not be able to open my window till ten and
<v Speaker 2>I had to close it at five. But I packed
<v Speaker 2>in a whole lot of food in those seven hours.
<v Speaker 2>I know we don't count calories, but I estimate that
<v Speaker 2>it was well over two thousand. This was just by
<v Speaker 2>eating what I wanted to eat. I wasn't trying to
<v Speaker 2>make myself eat more than I wanted. When I got
<v Speaker 2>back home at nine thirty pm, I could have eaten,
<v Speaker 2>but I don't like to eat that closed before bed.
<v Speaker 2>I go to bed around eleven thirty, so I decided
<v Speaker 2>not to eat anything. Was the seven hour window really
<v Speaker 2>not long enough even though I ate a lot? So
<v Speaker 2>let's start there. That's a great question.
<v Speaker 1>And first of all, and say thank you, I'm glad
<v Speaker 1>that you love our podcast, and we really want to
<v Speaker 1>empower every one to figure out what works for you.
<v Speaker 2>That is so important. We have very few rules.
<v Speaker 1>The clean fast is one of them, and a second
<v Speaker 1>rule is have a good up day after a down day.
<v Speaker 1>So I'm glad that you asked this question. And we
<v Speaker 1>have to think about why we are having the update.
<v Speaker 1>And we also go back to the research on alternate
<v Speaker 1>daily fasting or ADF, and we see from the research
<v Speaker 1>participants were instructed. There were a lot of different studies
<v Speaker 1>on this, but in one of the studies they were
<v Speaker 1>specifically instructed to eat one hundred and twenty five percent
<v Speaker 1>of their daily caloric needs on the up day, and
<v Speaker 1>the purpose of that was for the metabolic boosts that
<v Speaker 1>we get from slight overeating. Now, what's the time that
<v Speaker 1>wasn't studied. So we have to figure out how to
<v Speaker 1>apply this in the real world. And the recommendation for
<v Speaker 1>giving yourself eight to twelve hours has evolved to that
<v Speaker 1>because we have found in our many many years of
<v Speaker 1>running support community, first on Facebook and now in our
<v Speaker 1>delayed on Deny community, when your window is too short,
<v Speaker 1>if you open too late on your update, or if
<v Speaker 1>it's too short, people have a hard time not feeling
<v Speaker 1>overly full and they just can't get in enough food.
<v Speaker 1>I can remember people saying, you know, you tell me
<v Speaker 1>to listen to my body. I didn't start eating till noon,
<v Speaker 1>but I wasn't able to eat a second time because
<v Speaker 1>I was stuffed. Well, that's clearly not going to be
<v Speaker 1>one hundred and twenty five percent of your daily chloric needs.
<v Speaker 1>You're not going to be up. And if that just
<v Speaker 1>happened once, probably not a big deal. But if that's
<v Speaker 1>the way you do ADF, you're not going to get
<v Speaker 1>the important metabolic boost that you're looking for. So could
<v Speaker 1>seven hours be enough if you ate well above two
<v Speaker 1>thousand calories? I mean, I'm not going to say no,
<v Speaker 1>that's impossible.
<v Speaker 2>It won't be.
<v Speaker 1>But the reason that we give the recommendation for eight
<v Speaker 1>to twelve hours is because we find that people have
<v Speaker 1>better long term results when they err on the side
<v Speaker 1>of longer.
<v Speaker 2>You know, we have a great member in our community, Michelle.
<v Speaker 2>I'm giving Michelle a shout out.
<v Speaker 1>And I realized, I don't know, Sherry, when did I
<v Speaker 1>realize Michelle was having shorter updates than we recommend.
<v Speaker 2>You know what's funny is, I'm actually going to share
<v Speaker 2>her posts in next week's episode. Oh awesome, And if
<v Speaker 2>I had really played with it, would have used it
<v Speaker 2>in this week's and this would have really explained this.
<v Speaker 1>Well, listen next week everyone, and you'll hear Michelle's celebration.
<v Speaker 1>But she was doing adf doing it like a pro,
<v Speaker 1>you know, like a champ, doing it all the time,
<v Speaker 1>settled in, she loved it, and then I was like,
<v Speaker 1>you know, I'm thinking about her update and I'm like,
<v Speaker 1>I don't think that was really quite up. So she
<v Speaker 1>and I talked about it on the community and then
<v Speaker 1>she started opening her upday wider, moving to three meals
<v Speaker 1>instead of having two, and you know, her side started
<v Speaker 1>going down again, and so a one time thing probably
<v Speaker 1>not a big deal in general, think about having three
<v Speaker 1>meals and instead of two, and you know, waiting until
<v Speaker 1>ten might be too late. Also, I know it's so hard.
<v Speaker 1>The update is the hardest thing for those of us
<v Speaker 1>that are used to a daily eating window. Because you
<v Speaker 1>know we're recording this, it's almost one o'clock. We're gonna
<v Speaker 1>record another episode after this, I won't eat probably until
<v Speaker 1>three or something today. Having to eat at eight o'clock
<v Speaker 1>in the morning would feel crazy, right, But if you're
<v Speaker 1>going to have a real upday, you want to make
<v Speaker 1>sure you're setting yourself up for that metabolic boost. So
<v Speaker 1>having breakfast then lunch, then dinner that would be more
<v Speaker 1>along the lines of what I would recommend. So one
<v Speaker 1>time probably not a big deal. You know, your quantity
<v Speaker 1>of food seems like it was good, but spread it
<v Speaker 1>out more. That's just what we find works better long term.
<v Speaker 2>Yeah. And the other thing with that too is two
<v Speaker 2>things to think about. Well, one, you know, like your
<v Speaker 2>body really needs that signal like we're not in feast,
<v Speaker 2>right or we're not in famine. There is a beast right,
<v Speaker 2>and so six hours may not give your body that
<v Speaker 2>appropriate signal. But the other thing, you have to think
<v Speaker 2>about too, is blood sugar regulation. And if you're cramming
<v Speaker 2>a whole bunch of food into a really short window,
<v Speaker 2>that does not promote really good blood sugar regulation. And
<v Speaker 2>you know, if your blood sugar hasn't come down from
<v Speaker 2>the first time that you ate, and then you put
<v Speaker 2>more food on top of that, then your blood sugar
<v Speaker 2>could go higher, and then it could take hours after
<v Speaker 2>you close your window for your blood sugar to come
<v Speaker 2>back into a normal range. So one of the great
<v Speaker 2>things about ADF is you're getting this sort of metabolic healing.
<v Speaker 2>It's great for insulin resistance and that sort of thing.
<v Speaker 2>But if you're not really smart about how you structure
<v Speaker 2>your update, you may not be getting all the benefits
<v Speaker 2>from the ADF that you are seeking.
<v Speaker 1>That's a very good point. I haven't thought about that, Sherry,
<v Speaker 1>But you're right. Having two giant meals within seven hours
<v Speaker 1>is metabolically not going to give you the time that
<v Speaker 1>three within like twelve where you're.
<v Speaker 2>Right, Yeah, that makes a lot of sense. Yeah, And
<v Speaker 2>so she has another question, and she said, my other
<v Speaker 2>question is I almost always have the five hundred calorie
<v Speaker 2>meal on the down day, but doesn't this interfere with autophagy.
<v Speaker 2>I know you said either the full fast or the
<v Speaker 2>five hundred calorie meal down day are equally good. According
<v Speaker 2>to CHRISTA. Verity's study, it seems like the stopping of
<v Speaker 2>autophagy would be the only disadvantage to having the five
<v Speaker 2>hundred calorie meal, as long as you can be content
<v Speaker 2>with that small meal. I was more interested in autophagy
<v Speaker 2>lately since I had a serious burn on my arm
<v Speaker 2>and I thought that could help healing. Perhaps this is
<v Speaker 2>something that can't be absolutely known.
<v Speaker 1>Yeah, and you're exactly right, you know, we don't know.
<v Speaker 1>I wish we had an autopogy meter on our bodies.
<v Speaker 1>We could, like a we need to have our insulin
<v Speaker 1>meter to know what our insulin levels are doing. We
<v Speaker 1>need to have an autopogy meter. But I don't want
<v Speaker 1>you to stress about that. Autopogy is not an on
<v Speaker 1>off switch. You think about a light switch. You go
<v Speaker 1>into a room, the light is on, the light is off, right,
<v Speaker 1>you flip it on, you flip it off. Autopogy doesn't
<v Speaker 1>work like that. Autophogy is more like a dimmer switch.
<v Speaker 1>It turns up, it turns down, so you know when
<v Speaker 1>you're fasting on that down day and you're fast and clean,
<v Speaker 1>and you go to your dinner time, autophogy is ramping up, up, up,
<v Speaker 1>up up.
<v Speaker 2>The dimmer switch is turning it up.
<v Speaker 1>Then you have your five hundred calorie meal.
<v Speaker 2>You're right, that's.
<v Speaker 1>Probably gonna dim it down a bit, but a five
<v Speaker 1>hundred calorie meal is pretty small, and then you'll get
<v Speaker 1>right back into you know, your next fast and then
<v Speaker 1>it will turn back up while you're sleeping. And you know,
<v Speaker 1>remember we're not trying to chase autophogy. And you know,
<v Speaker 1>we've seen a lot of people over the years they're like,
<v Speaker 1>I just want to maximize my time in autopogy, and
<v Speaker 1>I don't want you to think about it that way.
<v Speaker 2>If you enjoy the.
<v Speaker 1>Five hundred calorie meal, like if it helps you sleep,
<v Speaker 1>for example, that's really important because when we're sleeping, well,
<v Speaker 1>we have so many processes that happen in our body,
<v Speaker 1>like our glymphatic system, which you might not have ever
<v Speaker 1>heard of, but I wrote about it in my book Cleanish.
<v Speaker 1>Sleep helps our brain clear out through our glymphatic system,
<v Speaker 1>and sleep is a cleaning process that we need. It's
<v Speaker 1>like resetting our body. So let's say you decided not
<v Speaker 1>to have the five hundred calorie meal because you wanted
<v Speaker 1>to have more autopogy. But then you're going to have
<v Speaker 1>a more restless night's sleep and your glymphatic system is
<v Speaker 1>not going to clear out as well as it could.
<v Speaker 2>Well.
<v Speaker 1>I mean, you've given up one thing to get another.
<v Speaker 1>So I don't want you to stress about theoretical better.
<v Speaker 1>I want you to focus on what feels best to you,
<v Speaker 1>what's practical, what helps you sleep, what you enjoy.
<v Speaker 2>Yeah, And I just want to throw in there too.
<v Speaker 2>You know, too much of a good thing can become
<v Speaker 2>a bad thing too, right, So too much autophogy or
<v Speaker 2>prolonged autophogy can contribute to the formation of hypertrophic scars.
<v Speaker 2>So basically it's great in the early phases of wound
<v Speaker 2>healing and tissue repair and inflammation. But studies have shown
<v Speaker 2>that if you have too much autophagy, then you won't
<v Speaker 2>heal well and you'll end up with basically like a
<v Speaker 2>pitted indent scar because you don't have the cell growth
<v Speaker 2>to heal that area the way it should heal.
<v Speaker 1>And I would not think that, you know, the ADF
<v Speaker 1>fasting would be too much. Just to clarify, I just
<v Speaker 1>like a three day fast or a five day fast
<v Speaker 1>or fasting.
<v Speaker 2>You know, we don't want you to. I just wanted
<v Speaker 2>to use that as example as like, yes, we want autophagy,
<v Speaker 2>but we shouldn't be worried about always, you know, being
<v Speaker 2>in amplified autophagy, because you know, there are mechanisms to
<v Speaker 2>autophogy that have negative drawbacks too, so that's where that
<v Speaker 2>balance is important. Yep.
<v Speaker 1>This question is from committed in Australia. I am thirty
<v Speaker 1>years old female and I've been intermittent fasting now for
<v Speaker 1>about twenty eight days. I am one hundred and sixty
<v Speaker 1>centimeters and I weigh sixty kilos, so I am technically
<v Speaker 1>a healthy weight. I want to drop the last few
<v Speaker 1>annoying ten pounds or so as I am carrying around
<v Speaker 1>extra fat. Since starting about a month ago, I've dropped
<v Speaker 1>two kilos or about four pounds. I really like the
<v Speaker 1>intermittent fasting lifestyle and I feel very good, so I
<v Speaker 1>am committing to continuing even after I lose the weight,
<v Speaker 1>as I appreciate the fasting health benefits and I'm very
<v Speaker 1>conscientious about my overall health. I have a family history
<v Speaker 1>of diabetes and high blood pressure. Although I don't have
<v Speaker 1>these issues. I eat clean, mostly whole food plant based,
<v Speaker 1>with exceptions every once in a while. This is why
<v Speaker 1>I like the freedom intermittent fasting brings. It allows these
<v Speaker 1>little treats ever so often without the guilt. I used
<v Speaker 1>to feel it was very easy for me to start
<v Speaker 1>intermittent fasting as I am a busy mom of three
<v Speaker 1>little kids, so my mornings are very busy and I
<v Speaker 1>am glad not to worry about breakfast as I don't
<v Speaker 1>have time for it. I had also been drinking black
<v Speaker 1>coffee already for several years, so that was easy to
<v Speaker 1>I usually do an eighteen hour fast, break my fast
<v Speaker 1>at noon, and close my window by six in the evening.
<v Speaker 1>My main question is there are times when my fast
<v Speaker 1>ends up being only fourteen to sixteen hours due to
<v Speaker 1>later evening eating, et cetera. Is that sabotaging my efforts
<v Speaker 1>or is that Okay? I want to be flexible on
<v Speaker 1>days where we have a special occasion or something, but
<v Speaker 1>I don't want to backtrack in my efforts or while
<v Speaker 1>having these shorter windows undo the efforts of the day before.
<v Speaker 1>In terms of weight loss and fat burning, I also
<v Speaker 1>struggle to get what I think is adequate nutrients in
<v Speaker 1>during my windows. I have a low appetite, so sometimes
<v Speaker 1>I expend my windows so I can fit in more protein,
<v Speaker 1>et cetera. If I feel like I haven't had enough,
<v Speaker 1>any tips on this would be appreciated.
<v Speaker 2>Well, I have a lot of thoughts. Okay, So for Amby,
<v Speaker 2>who doesn't know centimeters and kilos, she is five foot
<v Speaker 2>two and one hundred and thirty two pounds. This is
<v Speaker 2>going to depend on your goals. Really, you say that
<v Speaker 2>you want to drop the last annoying ten pounds, So
<v Speaker 2>when we get down to the final ten pounds most
<v Speaker 2>of us really need to tighten things up to do that. Now,
<v Speaker 2>if you just settled in and you're getting to katosis
<v Speaker 2>every day and you're having a six hour window and
<v Speaker 2>your weight and your body recomposition is going at a
<v Speaker 2>rate that you are happy with and you're willing for,
<v Speaker 2>you know, a year to pass before you get to
<v Speaker 2>that goal weight, great, But if you really want to
<v Speaker 2>get that ten pounds or so off, are those longer
<v Speaker 2>windows setting you back? I mean, how often are they happening?
<v Speaker 2>Is this happening once a week and you're normally having
<v Speaker 2>a six hour window, then this, yes, it potentially is
<v Speaker 2>keeping you out of fat burning. So as far as flexibility,
<v Speaker 2>you say you want flexibility, you can have flexibility and
<v Speaker 2>still maintain a tie eating window. And then you really
<v Speaker 2>need to identify what is a special occasion. Is a
<v Speaker 2>special occasion a birthday or a holiday or a night
<v Speaker 2>out and that's happening, you know once or twice a month,
<v Speaker 2>is that going to be your undoing? Probably not. But
<v Speaker 2>if a special occasion is every weekend or you have
<v Speaker 2>family dinner on Sunday night late, and you're doing this
<v Speaker 2>every weekend, then if that's the case, I would suggest
<v Speaker 2>you shift your window later. For me, my days are
<v Speaker 2>very variable based off of if I'm working, when I'm working,
<v Speaker 2>Am I working night shift? Am I working an evening
<v Speaker 2>shift or whatever? So on any given day, I really
<v Speaker 2>just look at my schedule that day and I'm like,
<v Speaker 2>what is my schedule like today? What time do I
<v Speaker 2>think I'll be closing my window? If I'm just sitting
<v Speaker 2>around at home and it's my day off, I know
<v Speaker 2>I like to have my window closed no later than
<v Speaker 2>seven pm. So for me, that means I'm not going
<v Speaker 2>to open prior to two pm. That gives me a
<v Speaker 2>five hour window. If I did not know what my
<v Speaker 2>evening was gonna bring, if I was doing a family event,
<v Speaker 2>a birthday, I was going to somebody else's house, I
<v Speaker 2>didn't know what time they are gonna be done with,
<v Speaker 2>you know, dinner, I would probably give myself a cushion
<v Speaker 2>and I would still be like, huh, well, they said
<v Speaker 2>get there at six, But I wonder if that means
<v Speaker 2>we're not eating till seven, So I really won't be
<v Speaker 2>done eating till eight. There might be cake and ice
<v Speaker 2>cream after that. I'm probably gonna wait and not open
<v Speaker 2>my window until three thirty or four o'clock that day
<v Speaker 2>and have a little snack before I go. So that's
<v Speaker 2>just really where it comes down to just managing your
<v Speaker 2>days and taking a look at your days and really
<v Speaker 2>prioritizing maintaining that eating window. And you can still have flexibility.
<v Speaker 2>And if it's you know, Christmas, and you're going to
<v Speaker 2>have a Christmas brunch and then you're going to have
<v Speaker 2>a Christmas dinner and you want to have an eight
<v Speaker 2>hour window that day, great, But Christmas is only once
<v Speaker 2>a year. It's not once a week or three times
<v Speaker 2>a month, so there is flexibility while adhering to an
<v Speaker 2>eating window.
<v Speaker 1>Yeah, and I would like to encourage you to track
<v Speaker 1>your eating window instead of your fast right, and you
<v Speaker 1>just think about that eating windows something that slides up
<v Speaker 1>and down in your day. And you know you said,
<v Speaker 1>normally a six hour window is what you aim for.
<v Speaker 1>So if you are opening a little earlier, slide it earlier,
<v Speaker 1>but close it earlier. If you're having something in the evening,
<v Speaker 1>slide that window later and open later, and keep your
<v Speaker 1>eye on that six hour window. I also want to
<v Speaker 1>talk about eating window because I noticed she the window
<v Speaker 1>that's the window.
<v Speaker 2>Did she did?
<v Speaker 1>So keep your eye on your eating window and keep
<v Speaker 1>that to about six hours and the fast will average out.
<v Speaker 2>I also want to talk about the.
<v Speaker 1>Concept of losing the last ten pounds and how that's
<v Speaker 1>different as an internet and faster, and it happens because
<v Speaker 1>of body reach composition.
<v Speaker 2>So it sounds to me.
<v Speaker 1>Like you probably have been the weight you want to
<v Speaker 1>be not that long ago, because you're thirty and you're
<v Speaker 1>at a healthy weight now you know that you are,
<v Speaker 1>but I bet you have clothed in your wardrobe that
<v Speaker 1>fit you those ten pounds ago.
<v Speaker 2>So instead of.
<v Speaker 1>Aiming for a goal to get down to that weight.
<v Speaker 1>I want you to have a goal to get down
<v Speaker 1>to where those clothes fit you well, and thanks to
<v Speaker 1>body recomposition, losing fat, building and maintaining muscle, you may
<v Speaker 1>find that those clothes fit you at a higher weight
<v Speaker 1>than when they fit you the last time. When the
<v Speaker 1>clothes fit well, you're there no matter what the scale says.
<v Speaker 1>I also want to talk about what you mentioned about
<v Speaker 1>getting an adequate nutrients, and.
<v Speaker 2>That was my next thing I was going to go into.
<v Speaker 1>Yeah, okay, I don't want you to worry about that. Really,
<v Speaker 1>what matters is what we eat over time, not what
<v Speaker 1>you had today. If you are still hungry and you
<v Speaker 1>haven't had enough food and you're hungry, you should eat more.
<v Speaker 1>If you are pleasantly satisfied, you do not need to
<v Speaker 1>extend your window to try to fit in some artificial
<v Speaker 1>nutrient number. And I know that goes against what it
<v Speaker 1>sounds like everyone is saying all over social media and
<v Speaker 1>YouTube and everything these days. But you know those are influencers.
<v Speaker 1>Let's talk about influencers versus scientists. Now, Shery and I
<v Speaker 1>are probably influencers. We're not scientists, we're not doing the research.
<v Speaker 1>But I have spent a lot of time listening to
<v Speaker 1>the researchers about this topic. People like Christopher Gardner from Stanford.
<v Speaker 1>He's been on the Zoe podcast. I'm actually interviewing him
<v Speaker 1>very soon for my YouTube channel. And there's another protein
<v Speaker 1>researcher I can't remember his name, but he was just
<v Speaker 1>on the Zoe podcast over the summer and he also
<v Speaker 1>talked about protein. These are like some of the premier
<v Speaker 1>experts on protein, how much our body really needs and
<v Speaker 1>what happen if you eat too much protein? And I know,
<v Speaker 1>if you're listening to influencers right now, it's like there's
<v Speaker 1>no such thing as too much protein. That is not true.
<v Speaker 1>There is such a thing as too much protein. We're
<v Speaker 1>not trying to force in protein to get to an
<v Speaker 1>artificial number. There's actually and these people never talk about that,
<v Speaker 1>but the researchers do. There's actually research that connects lower
<v Speaker 1>protein intake with longevity. And so you want to eat
<v Speaker 1>sufficient protein. We are not saying not to eat sufficient protein.
<v Speaker 1>And how do you know if it's sufficient. If you're
<v Speaker 1>able to maintain and build your muscle mass, you are
<v Speaker 1>eating sufficient protein. If you are losing muscle and getting
<v Speaker 1>weaker and you can't work out like good used to.
<v Speaker 1>You probably need to add in some more protein. But
<v Speaker 1>the way to build muscle is not just by eating protein,
<v Speaker 1>it's by working your muscles. So work your muscles. If
<v Speaker 1>you can build muscle, you're eating enough protein. And I
<v Speaker 1>think it really is just as simple as that. We're
<v Speaker 1>not trying to get to a certain number. No matter
<v Speaker 1>what you hear, trust your results and what your body
<v Speaker 1>is doing. And I know people are probably like, oh
<v Speaker 1>my god, I heard I needed to eat you know,
<v Speaker 1>so much protein. Let that go a little bit.
<v Speaker 2>Yeah, And like really, this is where really listening to
<v Speaker 2>your body is so important because I and there's several
<v Speaker 2>people in community who feel the same way I do.
<v Speaker 2>I know when I haven't had enough protein, Yes, I
<v Speaker 2>have a hard time getting satisfied. I may be physically full,
<v Speaker 2>like my belly feels full, but I'm hungry. I'm hungry
<v Speaker 2>and I'm still thinking about food and my body is
<v Speaker 2>telling me it wants something more. And if I look
<v Speaker 2>back at my window, I'm like, oh, I really didn't
<v Speaker 2>have very much protein today. And those are the times
<v Speaker 2>where I often do extend my window. If I get
<v Speaker 2>to the end of my window and I'm like, still
<v Speaker 2>just not physically satisfied. That's when I'll go make some
<v Speaker 2>scramble eggs and spinach, or you know, eat a can
<v Speaker 2>of tuna. That's what I did last night. Yep. I
<v Speaker 2>was really hungry, and so I ended up eating a
<v Speaker 2>can of tuna with some dice tomatoes. And I felt
<v Speaker 2>so much better after I had done that. So when
<v Speaker 2>you say I feel like I haven't had enough, is
<v Speaker 2>that a feeling or is that you basing that off
<v Speaker 2>some arbitrary number that somebody has given you.
<v Speaker 1>If you're feel full and satisfied and you feel good,
<v Speaker 1>then your body is letting you know that you've probably
<v Speaker 1>eaten sufficiently.
<v Speaker 2>The same thing.
<v Speaker 1>That's the protein lever hypothesis that that states that we
<v Speaker 1>keep eating until we've eaten enough protein and then our
<v Speaker 1>body's like, all right, you've had enough.
<v Speaker 2>Yeah, And then this is episode one seventeen that we
<v Speaker 2>are right now that you're listening to you right now,
<v Speaker 2>it is one seventeen. So if you did not listen
<v Speaker 2>to last week's episode, episode one sixteen, we actually had
<v Speaker 2>a celebration from a member in our community who fell
<v Speaker 2>into that protein trap.
<v Speaker 1>And she's a doctor, by the way, yes.
<v Speaker 2>And when she started ignoring what trainers and these influencers
<v Speaker 2>were telling her about protein. When she adapted to what
<v Speaker 2>they were telling her and she started focusing on forcing
<v Speaker 2>more protein in her window, she started experiencing weight regain
<v Speaker 2>at regain. It wasn't just muscles.
<v Speaker 1>She was gaining right fast because over eating protein leads
<v Speaker 1>to fat gain, and it was.
<v Speaker 2>Also contributing to her ending up. She wasn't maintaining as
<v Speaker 2>tight a windows she because she was really overeating in
<v Speaker 2>her window, and her windows ended up getting longer so
<v Speaker 2>she could get what she thought she needed to get,
<v Speaker 2>and she wasn't getting into the fat burning. She wasn't
<v Speaker 2>feeling the energy anymore. And so she really talked about
<v Speaker 2>that and we shared it in episode one sixteen, So
<v Speaker 2>if you haven't heard that episode, go back and listen
<v Speaker 2>to that, and that may convince you that your body
<v Speaker 2>really knows best. And fun fact, she's in Australia. Oh
<v Speaker 2>that's awesome.
<v Speaker 1>And when she scaled back her protein and started being
<v Speaker 1>intuitive again, not only did she start losing the fat
<v Speaker 1>that she had put on, but she's set some personal
<v Speaker 1>records in the gym eating less protein than she had
<v Speaker 1>been eating. Right, So, I just think that's so important,
<v Speaker 1>very much so, all right, before we.
<v Speaker 2>Get to the tweak of the week, I just want
<v Speaker 2>to take a minute to remind you that I am
<v Speaker 2>doing intermittent fasting coaching. I'm having so much fun doing it.
<v Speaker 2>It inspires me to help you, and I've already been
<v Speaker 2>getting feedback from some of the clients I've talked to
<v Speaker 2>that just the small tweaks that we've come up with
<v Speaker 2>while we've talked, they are finding results already. The person
<v Speaker 2>I've talked to in July thirty first today is now
<v Speaker 2>September second. She messaged me last week that she has
<v Speaker 2>busted a plateau she's been in since April and she's
<v Speaker 2>so excited and she's ready to meet again so that
<v Speaker 2>we can check in on what she's doing and make
<v Speaker 2>some more tweaks. So please read out to me. If
<v Speaker 2>this is something you think that you need to do,
<v Speaker 2>I would love to sit down and talk with you
<v Speaker 2>and help you work through any issues that you're having,
<v Speaker 2>whether it's mindset or diet or you know, plateaus that
<v Speaker 2>you're trying to bust. You can email me at Sherry
<v Speaker 2>that's one r s h. E. Ri I at fast
<v Speaker 2>Feast repeat dot com. And now it's time for our
<v Speaker 2>tweak of the week. This is from Trace in Florida.
<v Speaker 2>She said, could it really be as simple as yes?
<v Speaker 2>Yes it could. I haven't had any alcohol in a
<v Speaker 2>bit over two weeks. After the storms last year, all
<v Speaker 2>the chaos and emotion and turmoil, I went from a
<v Speaker 2>few times a year to maybe on the weekend, to
<v Speaker 2>yes on the weekends. I didn't have a lot, and
<v Speaker 2>other than one week, I kept it to one or
<v Speaker 2>two nights a week. Other than that, I didn't change
<v Speaker 2>my windows or my food. But I wasn't losing anymore.
<v Speaker 2>I was maintaining. Important note, after my long and turbulent
<v Speaker 2>diet history, maintaining is still a huge win. I tried
<v Speaker 2>tightening up my windows, I tried changing my food in
<v Speaker 2>a handful of different ways.
<v Speaker 1>I tried delaying candy. I tried more exercise, I tried ADF,
<v Speaker 1>I tried different exercise, and the whole time, since last November,
<v Speaker 1>I've been maintaining. Two and a bit weeks ago, I
<v Speaker 1>decided to delay alcohol no more once a week or
<v Speaker 1>just here and there, for reasons that had nothing to
<v Speaker 1>do with fat loss. Even a drink or two was
<v Speaker 1>starting to make me so tired the next day, I think,
<v Speaker 1>what's happening is that as I approach menopause, alcohol is
<v Speaker 1>hitting differently. So I decided I didn't want to feel
<v Speaker 1>that slump anymore. And all of a sudden, I'm feeling
<v Speaker 1>that burst of energy every day at noonish. All of
<v Speaker 1>a sudden, my hands and feet are getting cold every
<v Speaker 1>day before I open. And by the way, if anybody
<v Speaker 1>wonders why, that's because when we flip the switch to
<v Speaker 1>fat burning, our body directs fat stores away from our extremities,
<v Speaker 1>and our hands and feet might feel cold. She said,
<v Speaker 1>All of a sudden, the scale is moving. All of
<v Speaker 1>a sudden, my fingers aren't puffy. Could it really be
<v Speaker 1>as simple as my body doesn't handle alcohol well? Could
<v Speaker 1>a few drinks on Friday and Saturday really keep me
<v Speaker 1>from fat burning a lot.
<v Speaker 2>Of the time?
<v Speaker 1>Could one small change really make that big of a difference.
<v Speaker 1>It turns out, yes, life is good. Fasting is great
<v Speaker 1>all as well.
<v Speaker 2>I love that She kind of got real with herself,
<v Speaker 2>looked at what might be holding her back, and decided
<v Speaker 2>to abstain, and was pleasantly surprised with the results.
<v Speaker 1>And she didn't even stop the alcohol because she thought
<v Speaker 1>it would cause her to lose more weight. She realized
<v Speaker 1>she wasn't feeling good and then the weight it's been
<v Speaker 1>more of a surprise benefits.
<v Speaker 2>Yeah, all right, well, we love to leave you with
<v Speaker 2>inspiration or motivational quotes, and this week we have a
<v Speaker 2>quote from Nicki about embracing the hard. Running up a
<v Speaker 2>hill is a bitch until you adapt to the hill,
<v Speaker 2>and it's not. The hill is the same, but you
<v Speaker 2>are different and as a result, so is your experience easier.
<v Speaker 2>Hard is about you, not the hill. Don't wait for
<v Speaker 2>your hill to change. And that is from Craig Harper.
<v Speaker 2>I love that.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed on Tonight community,
<v Speaker 1>where you can interact with both me and Sherry, plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the 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
<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.