Episode 101: Body Composition Data, When to Stop Weighing, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today, Sherry.
<v Speaker 2>I'm doing good. Mella frazzled? Uh oh, where are you frazzled?
<v Speaker 1>It's just been a weird week so far.
<v Speaker 2>We lost power last night and I had kind of
<v Speaker 2>opened my window but hadn't eaten really just had a
<v Speaker 2>little snack. I literally had like a handful of grapes
<v Speaker 2>and was going to start cooking dinner and.
<v Speaker 1>We lost power.
<v Speaker 2>Oh so then we ended up ordering Dominoes.
<v Speaker 1>I didn't even for people still eating domino Sorry Dominoes.
<v Speaker 2>So yeah, of course, you know, at worked Sunday night.
<v Speaker 2>I'd slept about two hours yesterday, and I'm always extra
<v Speaker 2>hungry when you know, I'm sleep deprived as everybody is.
<v Speaker 2>And I didn't really want pizza, and so I ended
<v Speaker 2>up ordering their one of their pastas, which actually wasn't
<v Speaker 2>too bad. I created my own basta and added feta
<v Speaker 2>and spinach to it, and.
<v Speaker 1>I have not had Dominoes, like I speared to god.
<v Speaker 1>It might have been twenty years. I didn't know you
<v Speaker 1>could create your own pasta.
<v Speaker 2>I got really excited because they have salads too, and
<v Speaker 2>they look delicious. But then there may be lettuce and
<v Speaker 2>I can't do guy sperg lettus.
<v Speaker 1>So we are not sponsored by Dominos or no. No.
<v Speaker 2>But then I went to bed last night, I could
<v Speaker 2>just like feel my hands swelling, and like I was like,
<v Speaker 2>I'm gonna take my rings off before I go to sleep.
<v Speaker 2>I may not wight wake up the middle of the
<v Speaker 2>night and I'll be able to get them off. I'm
<v Speaker 2>not used to eatings like stuff like that. Yeah, and
<v Speaker 2>then this morning I woke up my husband hydroplaned in
<v Speaker 2>his work truck.
<v Speaker 1>He's got a big box truck, and so he's freaked out.
<v Speaker 1>He can't have a wreck. He did not have a wreck.
<v Speaker 1>That's good, thankfully. He came right back home. Oh and
<v Speaker 1>my husband's very high anxiety.
<v Speaker 2>And anyways, he's had tires on order but just hasn't
<v Speaker 2>been able to get the truck to the shop to
<v Speaker 2>get them put on. So he was like, we've got
<v Speaker 2>to get You've got to get up right now. You've
<v Speaker 2>got to take me to the shop. So and you
<v Speaker 2>know me, I'm not I like to ease into my day.
<v Speaker 2>Once I ease into my day, i can go full
<v Speaker 2>thrott all the rest of the day. But I'm I'm
<v Speaker 2>gonna ease. And so it was like, you know, somebody
<v Speaker 2>splashed water on me this morning. I've been running ever since.
<v Speaker 1>I've had a running. I'm not hungry.
<v Speaker 2>I'd have like a big well that's good, you know,
<v Speaker 2>stressed out hunger thing, but not hungry.
<v Speaker 1>That's good. Well, I'm super excited because I'm starting a
<v Speaker 1>new project, which I've talked to you about, but I
<v Speaker 1>am finally, finally going to be officially starting a Jen
<v Speaker 1>Stevens YouTube channel. Love it, I know, and you know
<v Speaker 1>all and whenever anyone asked me, I always said, no,
<v Speaker 1>I don't want to do video.
<v Speaker 2>No, I don't want to dow thy seventeen.
<v Speaker 1>Like literally, people are like, why don't you have a
<v Speaker 1>YouTube channel? Like I don't want to. I don't want
<v Speaker 1>to have video. And I also didn't used to watch
<v Speaker 1>anything on YouTube, which honestly, I think it's only been
<v Speaker 1>a year that I've been a YouTube consumer of content
<v Speaker 1>and now I'm like, oh oh, I love YouTube. So
<v Speaker 1>what's really cool is my son Will is going to
<v Speaker 1>be my video editor. He's you know, he's twenty five.
<v Speaker 1>He knows how to do stuff like that. Like he
<v Speaker 1>had his first YouTube channel when he was twelve years old,
<v Speaker 1>So I love that he was on YouTube thirteen years ago.
<v Speaker 1>He and his friends had a channel. And so just
<v Speaker 1>all of a sudden, like the time feels right to
<v Speaker 1>do it. So he's gonna help me and going into
<v Speaker 1>going into business together kind of kind of reminds me
<v Speaker 1>of when Cal did the window app. Which he's no
<v Speaker 1>longer associated with, and now I'm using Will's creator skills
<v Speaker 1>to help me, because that's been kind of what holds
<v Speaker 1>me back is feeling like where do I begin? Who
<v Speaker 1>helps me with this? Trying to hire people that I
<v Speaker 1>don't want to edit video, right, I want to do?
<v Speaker 1>I get that.
<v Speaker 2>I mean like when I wanted to start the Life
<v Speaker 2>Lessons podcast and I was like, if I didn't have
<v Speaker 2>you to like ask questions and then you jumped on
<v Speaker 2>board with that whole project, I would have been lost.
<v Speaker 1>I didn't know the first thing about.
<v Speaker 2>Starting a podcast and exactly, so I mean just even
<v Speaker 2>like who do you use to edit it? And then
<v Speaker 2>you know, like I know other people too, like our
<v Speaker 2>friend Bet who had the big bold Life podcast, which
<v Speaker 2>I don't think she's doing it anymore. I think it
<v Speaker 2>was just too much for it because she was self
<v Speaker 2>editing and she was not about having hour a week
<v Speaker 2>that she's using self editing it. And I just thought,
<v Speaker 2>I don't have I'm not a computer genius one of
<v Speaker 2>those people that if I can click and point and
<v Speaker 2>it does it great and if it doesn't, I'm gonna
<v Speaker 2>call the help desk. I mean, yeah, so it's great
<v Speaker 2>having somebody that everybody has their skill set.
<v Speaker 1>Yeah, And I always was like, I don't really want
<v Speaker 1>to be on video, Like it's scary to be on video.
<v Speaker 1>I don't know why I'm on YouTube all over the
<v Speaker 1>place people who have had me on their episodes that
<v Speaker 1>have video podcasts, so literally, like you can find one
<v Speaker 1>hundred videos with me on it. So I'm like, why
<v Speaker 1>am I not just making my own content? But it
<v Speaker 1>just finally felt right again. I guess I had to
<v Speaker 1>be on YouTube as a consumer for a year. But
<v Speaker 1>my channel's not ready yet. I mean it might be
<v Speaker 1>by the time this episode comes out on June fourth,
<v Speaker 1>but I'll put it out by email and then I'll
<v Speaker 1>let everybody know officially when it's up and going, But
<v Speaker 1>who knows how long it will take. I'm figuring it
<v Speaker 1>all out. Thank you.
<v Speaker 2>I love that you just always you when things feel
<v Speaker 2>right to you, you just dive in.
<v Speaker 1>Well I do. And I also, like Chad always said,
<v Speaker 1>you just jump into things, and I'm like, really, I'd
<v Speaker 1>never jump into anything because I've already been percolating it
<v Speaker 1>in my mind for like years and then you know,
<v Speaker 1>gathering and then just all of a sudden, I'm like,
<v Speaker 1>now it's right. It's always like, it's a very intuitive feeling.
<v Speaker 1>When something feels right, it feels right, and it doesn't
<v Speaker 1>feel right until it feels right. So yep. Anyway, that's
<v Speaker 1>how my brain works. It's constantly thinking and then.
<v Speaker 2>You have that aha moment where it all clicks and
<v Speaker 2>I'm like, now it's and then yeah, exactly, Literally everything.
<v Speaker 1>Is like that.
<v Speaker 2>Well that's the way it worked when we like changed
<v Speaker 2>the structure of the Facebook group and then when we
<v Speaker 2>made the decision to close the Facebook group because it
<v Speaker 2>got just too out of hand, right, Yeah.
<v Speaker 1>And it wasn't a spur of the moment decision. It
<v Speaker 1>was percolating for a long time.
<v Speaker 2>I mean it seemed like it. I was actually with
<v Speaker 2>Jen when she made the decision. I think it was
<v Speaker 2>when we decided that we were going to close the
<v Speaker 2>Facebook group to to post posts and said we just
<v Speaker 2>had a place where people could ask questions and answers
<v Speaker 2>each day. And you got you literally we were at
<v Speaker 2>the beach. You got out the shower and you said,
<v Speaker 2>I've made a decision. I always think of things to
<v Speaker 2>the show, and I've said when do you want to
<v Speaker 2>start that? Like, do you want to start that the
<v Speaker 2>first month, and Genaz, I want to start that right now.
<v Speaker 1>We're going to do that right now. Well, and I
<v Speaker 1>don't know if anybody knows the behind the scenes of
<v Speaker 1>what happened, but it was there was a very a
<v Speaker 1>member was like having some problematic issues while I was asleep,
<v Speaker 1>and so some moderators were trying to deal with this
<v Speaker 1>very problematic member that like went insane and then started
<v Speaker 1>like taking out her frustrations on what was going on. Meanwhile,
<v Speaker 1>I'm asleep. You're asleep. You're asleep because it's the middle
<v Speaker 1>of the night where we were. And I woke up
<v Speaker 1>in the morning and all this had gone on behind
<v Speaker 1>the scenes, and in the moderator chat, everybody was like
<v Speaker 1>what do we do?
<v Speaker 2>What we do?
<v Speaker 1>Jen's asleep and they're like, well, let's just block her
<v Speaker 1>from the group and then jenkin to handle it in
<v Speaker 1>the morning. Well, and between that time and when I
<v Speaker 1>woke up, she went nuts. The person who had been
<v Speaker 1>blocked and went and made really really negative comments on
<v Speaker 1>Fast Feast repeat reviews on Amazon and it had just
<v Speaker 1>come out like literally like that week, and and she
<v Speaker 1>like said all these terrible things about me, and I
<v Speaker 1>wasn't even involved in the decision, and it was like
<v Speaker 1>a one star review with a bunch of really negative
<v Speaker 1>stuff and I wasn't even involved in the issue. And
<v Speaker 1>I'm like, Okay, this is not good. There's too much
<v Speaker 1>potential for people to get really really upset on Facebook.
<v Speaker 1>And I'm like, we gotta we got to postop to this,
<v Speaker 1>Like I can't be worried about this. I got to
<v Speaker 1>sleep sometimes.
<v Speaker 2>Exactly, i't to say Jenna's not available twenty four to seven.
<v Speaker 1>I'm a human, I am not a robot. And sometimes
<v Speaker 1>I sleep, and sometimes I got to dinner, and sometimes
<v Speaker 1>it's Mother's Day, and you know, anyway, I was like,
<v Speaker 1>I just I can't. I can't be always worried that
<v Speaker 1>someone's not going to handle something the way I would,
<v Speaker 1>and then someone's going to retaliate, and that would just
<v Speaker 1>really it really upset me. So yeah, and then you know,
<v Speaker 1>it's funny to me, I was just thinking while you
<v Speaker 1>were talking. When we had the Facebook group and people
<v Speaker 1>would submit questions, you know, we had post approval turned on,
<v Speaker 1>so as moderators, we would read the question and then
<v Speaker 1>we would approve it. Some things we just didn't approve
<v Speaker 1>because they were just way off topic or didn't align
<v Speaker 1>with the principles of the clean fast as we you know,
<v Speaker 1>know it or whatever, and so we would a lot
<v Speaker 1>of and some things were just very repetitive, and we
<v Speaker 1>would answer their question kind of behind the scenes and
<v Speaker 1>send them their response without posting it. And but if.
<v Speaker 2>Somebody's posted and get approved in like two minutes, they
<v Speaker 2>would post it again and they'd be like, I don't
<v Speaker 2>know why you won't want to answer my question, and
<v Speaker 2>it's like, we're fifty deep, we haven't even got to
<v Speaker 2>your question yet. And so it was funny to me
<v Speaker 2>that I just thought, you know, over since we went
<v Speaker 2>to a private online community, people will post things, but
<v Speaker 2>they are like so much more patient. I know, oh
<v Speaker 2>you know, it's five o'clock in the morning where you
<v Speaker 2>Jenn's at and she's maybe not awake yet, and they
<v Speaker 2>just wait for Jen to get to their posts and
<v Speaker 2>answer their question, and I will get there eventually posting
<v Speaker 2>their question three more times saying Jen.
<v Speaker 1>Where are you? What is Jen? Derek? One time when
<v Speaker 1>we were when I was teaching, before I had moderators,
<v Speaker 1>it was just me doing it to buy myself. There
<v Speaker 1>was some guy who got really mad that someone had
<v Speaker 1>posted a post this before we had post approval, people
<v Speaker 1>just posted stuff. This is when I think all I
<v Speaker 1>had was the one Mula Day group. Someone posted something
<v Speaker 1>weird and controversial. I don't know what it was. I
<v Speaker 1>can't even remember. But then somebody else got so mad
<v Speaker 1>that I would allow that. But literally, I'm teaching school.
<v Speaker 1>I'm teaching school in box. My messenger's blowing up because
<v Speaker 1>all this is happening, and I'm like, sorry, children, I
<v Speaker 1>don't know what's happening. And then this guy's bashing me.
<v Speaker 1>I can't believe I'm unfollowing. I'm never going to listen
<v Speaker 1>to another thing, Jen says. I'm like, oh my gosh,
<v Speaker 1>what's happen Anyway, I didn't even know what was going
<v Speaker 1>on because I was teaching elementary school.
<v Speaker 2>Yeah, so for anybody who wonders why we're not on
<v Speaker 2>Facebook anymore, it just got out of control. I had
<v Speaker 2>three groups and there were over five hundred thousand people,
<v Speaker 2>so it's nuts, and we imagine everybody changed that on
<v Speaker 2>a daily basis.
<v Speaker 1>Yeah, it was. It was a lot. But the having
<v Speaker 1>our online community, that's just that we didn't start off.
<v Speaker 1>We'll have a head for community today, but having our
<v Speaker 1>online community where people actually don't just wander in off
<v Speaker 1>the Facebook street. They have to intentionally go to Gen
<v Speaker 1>Stevens dot com slash community to join it. And you know,
<v Speaker 1>it's not a lot to join. It's like nine to
<v Speaker 1>ninety nine a month. You know, you can go in
<v Speaker 1>for the year for half that, but it's not a lot.
<v Speaker 1>But the people who are there are invested, right that
<v Speaker 1>that little bit of investment, like literally not ninety nine
<v Speaker 1>a month. If you're an intermittent faster, you save way
<v Speaker 1>more than ninety nine a month living the intermittent fasting lifestyle, right,
<v Speaker 1>And so you know, intermittent fasting is the lifestyle that
<v Speaker 1>pays for itself. Even if you joined the community, you're
<v Speaker 1>still making money, but just having that little bit, you know,
<v Speaker 1>it just the people who are there want to be there.
<v Speaker 1>They're looking for help in a positive place, and they
<v Speaker 1>also understand the clean fast which is really huge. So yeah, no.
<v Speaker 2>One I want that way that the community has really
<v Speaker 2>come together and people really support each other and people
<v Speaker 2>are really forming real friendships in there and meeting people
<v Speaker 2>in real life. Some people met up in Indianapolis last
<v Speaker 2>week or last weekend, and then some more people met
<v Speaker 2>up again just yesterday and they posted some pictures and
<v Speaker 2>like one of our committee members is going to meet
<v Speaker 2>up with some people in Indiana sometimes the summer, I think,
<v Speaker 2>and she lives in Colorado, and.
<v Speaker 1>So I just love to see it.
<v Speaker 2>We had a group of girls go to Vegas and
<v Speaker 2>had a girls in Vegas and so it's not I mean,
<v Speaker 2>it's it's so much deeper than just a random I.
<v Speaker 1>Have yete in my fast right, It's not just like
<v Speaker 1>that and people post. What when you know it's a
<v Speaker 1>community is when people are posting things about their lives
<v Speaker 1>that might not even be related to fasting, but then
<v Speaker 1>the community is happy to hear about it, right, Yeah, like, look,
<v Speaker 1>I have a new grand baby, you know, right, you
<v Speaker 1>don't have to say I have a new grand baby
<v Speaker 1>and it's affected my fad. No, well, having an awful.
<v Speaker 2>Day and she said, I know this isn't fasting related,
<v Speaker 2>but I'm having awful day blah blahlahlah blah, and I'm
<v Speaker 2>really trying not to see myself with food. And I'm like,
<v Speaker 2>that is totally that is totally fasting related. And secondly,
<v Speaker 2>you could share anything. I'm like, everything in life is
<v Speaker 2>fasting related. Really everything from you. They didn't have your
<v Speaker 2>favorite bread at the.
<v Speaker 3>Grocery store too, you had a really bad day at work,
<v Speaker 3>or your boss stressed you out, or you lost your job,
<v Speaker 3>Because that's all going to affect how you feel and
<v Speaker 3>how you react and how you handle.
<v Speaker 2>You know that those strong emotions and whether or not
<v Speaker 2>you choose to soothe with food and have a longer window,
<v Speaker 2>or you decide to stick firm and stick with your
<v Speaker 2>window and do something else to feel better, or you know,
<v Speaker 2>even if it's just come into community just to vents
<v Speaker 2>and to get some support from others.
<v Speaker 1>And so I just I love.
<v Speaker 2>I love what community has become and how much deeper
<v Speaker 2>it's it's become. And so the people who don't want that,
<v Speaker 2>they pop in, they share their daily successes, They shared
<v Speaker 2>their you know, they went to the gym each day
<v Speaker 2>or whatever it is. Everybody makes the community, they use
<v Speaker 2>it in a way that benefits them, and it's it's
<v Speaker 2>just great.
<v Speaker 1>For that, I think. So I didn't realize how many
<v Speaker 1>people we have that just work.
<v Speaker 2>And eventually they'll make their first post like nine months
<v Speaker 2>after being there.
<v Speaker 1>Or not even at all, Like there's somebody there that
<v Speaker 1>I didn't know was still coming and I posted something
<v Speaker 1>personally and when when you know? When we talked about
<v Speaker 1>this on the podcast how Chad is in north of
<v Speaker 1>Godston Now and I made a post about it in
<v Speaker 1>the community and I heard from people who had read
<v Speaker 1>it and sent me private message. I didn't know they
<v Speaker 1>were still actively engaged. Oh, and I'm like, oh, you're
<v Speaker 1>still there. So people are still there. They're reading. But
<v Speaker 1>a lot of people just like to consume the content.
<v Speaker 1>But for everybody who's listening to the podcast, if you're
<v Speaker 1>someone who just comes in in and reads and that's it,
<v Speaker 1>maybe maybe you've been burned on real social media because hey,
<v Speaker 1>I get it right. You know, one thing we don't
<v Speaker 1>allot We don't allow any politics. We don't allow people
<v Speaker 1>to make fun of your food. I mean, we don't
<v Speaker 1>allow that in our community. We don't really have people
<v Speaker 1>trying to do all that, but we don't. Thank goodness,
<v Speaker 1>but just take some time to comment on the post
<v Speaker 1>of others like that is the one thing I would
<v Speaker 1>like to encourage everybody to do. You don't have to
<v Speaker 1>make your own posts. If you don't want to do,
<v Speaker 1>not make your own posts unless you're comfortable. That's fine.
<v Speaker 1>But every time you visit, say I'm going to comment
<v Speaker 1>on five other posts, and you might also think that
<v Speaker 1>you don't have anything to like, well, I can't give
<v Speaker 1>any advice. I'm not jen I'm not surey, I don't know.
<v Speaker 1>You can give advice. And what happens is when you
<v Speaker 1>give someone else's advice, like someone's like, I'm really trying,
<v Speaker 1>you know, not to put something in my coffee. I
<v Speaker 1>don't know what to do because I'm struggling today. If
<v Speaker 1>you tell someone you can do it, you can just
<v Speaker 1>keep fast and clean, that helps you feel more motivated
<v Speaker 1>to fast clean. Or if you tell somebody you had
<v Speaker 1>a bad day and it's okay, don't beat yourself up,
<v Speaker 1>then you internalize that for yourself as well. So all
<v Speaker 1>of the good advice you're giving to other people, you
<v Speaker 1>take on that good advice. So commenting on the posts
<v Speaker 1>of others helps them, and that's one reason why we
<v Speaker 1>have a great community. But it also helps you.
<v Speaker 2>So yeah, and I was gonna say, even if you
<v Speaker 2>aren't comfortable posting, when you read, I find this when
<v Speaker 2>you read other people's posts with their struggles or their
<v Speaker 2>concerns or whatever, and then you read the comments back
<v Speaker 2>to them. I feel like you learned so much, Like
<v Speaker 2>you just take in so much you're like, oh, I
<v Speaker 2>never thought of it that way, or and it just
<v Speaker 2>really opens your mind up. And then as you start
<v Speaker 2>seeing people encourage other people and whatever, it grows. It's
<v Speaker 2>kind of like you know, if you smile at one person,
<v Speaker 2>they're gonna smile at another. Like smile spread. It's kind
<v Speaker 2>of that same thing. It's that, you know, encouragement. And
<v Speaker 2>then like as like Jin said, as you start encouraging
<v Speaker 2>other people and you talk to them in an encouraging manner,
<v Speaker 2>then when you start catching yourself talk to yourself negatively,
<v Speaker 2>you know, I can't do this, I can't do that.
<v Speaker 2>And if you can stop and be like, would I
<v Speaker 2>tell somebody in the community that no, what I tell them?
<v Speaker 1>Right?
<v Speaker 2>And then you have practice encouraging people. So then you
<v Speaker 2>have now you can turn around, you can use those
<v Speaker 2>words on yourself, and you can change the tapes in
<v Speaker 2>your head and the words you say to yourself in
<v Speaker 2>your head, and so it just grows. It just grows.
<v Speaker 2>I don't I just think it's wonderful.
<v Speaker 1>So I think so too. Enough of that, yeah, Jim
<v Speaker 1>Jem dot com slash community, but we really would love
<v Speaker 1>to have y'all there because it just makes such a difference.
<v Speaker 1>I really think it's helped me stay on tracks.
<v Speaker 2>Yeah, if I always get really upset, I don't. Sometimes
<v Speaker 2>I get behind on the weekends because I'm working and sleeping.
<v Speaker 2>You know, i might work for thirteen hours and try
<v Speaker 2>to try to sleep for eight, So that doesn't leave
<v Speaker 2>a lot a lot of time to get in community
<v Speaker 2>unless I'm just having a slow night at work. And
<v Speaker 2>then something will happen during the weekend, somebody that make
<v Speaker 2>a post and they'll like allude to something that they
<v Speaker 2>said earlier, and I'm like, I don't remember that, because
<v Speaker 2>I feel like I know pretty much all the people
<v Speaker 2>and all the posts. So then I'll have to go
<v Speaker 2>back and look at their past posts, and like I'll
<v Speaker 2>miss something. I'll miss some event or something that happened.
<v Speaker 2>I feel like so out of the loop, and then
<v Speaker 2>I have.
<v Speaker 1>To get caught up.
<v Speaker 2>Yeah, because it's like I can't. I don't know.
<v Speaker 1>It's hard.
<v Speaker 2>It's hard for me to support you when I don't
<v Speaker 2>know what you're going through. So then I have to
<v Speaker 2>go dig into some research and but we do.
<v Speaker 1>We do look back on past posts and see if
<v Speaker 1>someone's having a challenge. We're like, let's see what's been
<v Speaker 1>going on. And yep, Like if on day one and
<v Speaker 1>they've posted on one day one forty two times, we
<v Speaker 1>know they need a different kind of support, right right, Yeah, yep. Yeah.
<v Speaker 2>So if you've been afraid to join, or you think
<v Speaker 2>you're not a group person, or you don't think you
<v Speaker 2>need support, I would encourage you to join for one month.
<v Speaker 2>We re still had somebody do that. She was going
<v Speaker 2>to join for her twenty eight day fast start and
<v Speaker 2>that was it. She was just going to get helped
<v Speaker 2>through the twenty eight days. And then she said, oh
<v Speaker 2>my gosh, I love it here so much.
<v Speaker 1>I'm not leaving.
<v Speaker 2>I just re up for a year. And so yeah,
<v Speaker 2>we give it a shot, because I think you'll be surprised.
<v Speaker 2>All right, Well, let's move on to our weekly celebration,
<v Speaker 2>and this week we have a celebration from.
<v Speaker 1>Proud in Pittsburgh. She wrote.
<v Speaker 2>Recently, my hubby and I, who have been fasting since
<v Speaker 2>September of twenty twenty three, drove ten hours from Pittsburgh
<v Speaker 2>to Iowa City. I didn't open my eating window until
<v Speaker 2>two pm, even though road trips have always been full
<v Speaker 2>of crappy, processed, snacky and or rust stop food. Instead,
<v Speaker 2>I held out packed some healthy snacks and opened with
<v Speaker 2>almonds and apple and some yummy, healthy dried at a
<v Speaker 2>mommy in the car. Then that evening, we indulged in
<v Speaker 2>our old favorite pizza for dinner, and we followed it
<v Speaker 2>up with some yummy desserts. Funny enough, I experienced major
<v Speaker 2>appetite correction with my brownie Sunday dessert. Although I've always loved, love,
<v Speaker 2>love chocolate, for the very first time in my life,
<v Speaker 2>I said, there's too much chocolate here, and I stopped
<v Speaker 2>eating about halfway through the dessert. This is a groundbreaking
<v Speaker 2>thing for me, like literally groundbreaking. I felt so much
<v Speaker 2>better in the morning having only eaten half of the dessert,
<v Speaker 2>and I was able to eat the other half the
<v Speaker 2>following night.
<v Speaker 1>When when I love it proud in Pittsburgh, that is
<v Speaker 1>really great. And the thing is, we have so many
<v Speaker 1>stories in our head like, oh, I'm not gonna get
<v Speaker 1>to have my typical.
<v Speaker 4>Roads snacks right instead, though, you're like I am not
<v Speaker 4>going to have those typical road snacks, and you made
<v Speaker 4>different choices and you didn't feel like you were missing
<v Speaker 4>out on anything.
<v Speaker 1>You went to the place you loved to eat. You
<v Speaker 1>ate until you'd had enough, and then you stopped. That's amazing. Yep.
<v Speaker 1>All right, Now we have question from a listener. This
<v Speaker 1>question is from Tiffany Kim in Louisville. I've been struggling
<v Speaker 1>and was just on my morning walk listening to the
<v Speaker 1>Fast Feast Repeat podcast when I had a light bulb moment.
<v Speaker 1>I need to ask Gin and Sherry for their advice.
<v Speaker 1>I'm almost forty one years old. I'm five ft two
<v Speaker 1>and a half inches. I was adopted from South Korea
<v Speaker 1>at three months old into a Caucasian family. I'm only
<v Speaker 1>now realizing that I've had self identity and self image
<v Speaker 1>issues my whole life. As a young child, I couldn't
<v Speaker 1>find the words to describe my feelings, and I felt
<v Speaker 1>like I had no one to talk to. I remember
<v Speaker 1>my very first diet. I think I was around eleven.
<v Speaker 1>I had a neighborhood friend who was tall and had
<v Speaker 1>a large her frame. Her parents made her go on
<v Speaker 1>a diet, and at some point she did sugar Busters
<v Speaker 1>and the cabbage soup diet. Oh, I remember that you
<v Speaker 1>sugar Sugarbusters. I don't know. I don't really Sugarbusters wasn't
<v Speaker 1>a thing where I was from, and I've heard of it,
<v Speaker 1>but it was low car. But the guy diet when
<v Speaker 1>we do know that the sugar Busters was, he was like,
<v Speaker 1>you might have been from like Alabama. He was from
<v Speaker 1>our Louisiana. He was from some southern state, but it
<v Speaker 1>was it was low carb. I had it, you know,
<v Speaker 1>I had it, so she said, So I did too.
<v Speaker 1>It's crazy to think about now that my mom allowed it.
<v Speaker 1>We would we would have needed help getting to the
<v Speaker 1>grocery store for those specific foods. And that's when it
<v Speaker 1>all started. I've tried every single diet out there, low carb,
<v Speaker 1>low calorie, weight Watchers, Fentermine, hCG GLP ones. I even
<v Speaker 1>did a modified low calorie diet under the supervision of
<v Speaker 1>a bariatric surgeon, thinking surgery would be my last resort.
<v Speaker 1>I've been a notorious daily wear since I got my
<v Speaker 1>first spy bound planner in high school. Yes, I have
<v Speaker 1>all of my weight history since then. I started fasting
<v Speaker 1>on February twenty ninth of twenty twenty, and I thank
<v Speaker 1>God for that timing. Right before COVID, if I had
<v Speaker 1>gone into the pandemic. Without fasting, I don't know where
<v Speaker 1>i'd be. A friend recommended, delayed on, deny on audible.
<v Speaker 1>I started that very day. I had great success, and honestly,
<v Speaker 1>fasting saved me during COVID, being stuck at home at
<v Speaker 1>no restaurants, and we found ways to stay active outside.
<v Speaker 1>I immediately lost a lot of inflammation, especially in my face.
<v Speaker 1>I vividly remember posting a face to face photo in
<v Speaker 1>your Facebook group and it got over five thousand likes.
<v Speaker 1>I was blown away. Lately, I've tried to stay off
<v Speaker 1>the scale because it messes with my mind. I've been
<v Speaker 1>taking daily progress photos, nothing fancy, just a quick picture
<v Speaker 1>of myself in the morning, and using an app called
<v Speaker 1>See How You Eat. It's a daily photologue with six
<v Speaker 1>squares and I'll fill them with pictures from my day. Yesterday,
<v Speaker 1>I felt great. I wore my sized medium shirt and pants.
<v Speaker 1>I walked over seven miles, and I did a poll
<v Speaker 1>day routine at the gym. I wonder if that was
<v Speaker 1>full day. It's a pull day? Well Day said that
<v Speaker 1>what is pull day? She was on to talk about
<v Speaker 1>it later? Oh, okay, she said, I completed a twenty
<v Speaker 1>nine hour fast yesterday afternoon, I had a six month
<v Speaker 1>follow up, actually eight months since I had rescheduled due
<v Speaker 1>to anxiety about the photos with my plastic surgeon. In
<v Speaker 1>August twenty twenty four, I had a mommy makeover, a breastlift,
<v Speaker 1>tommy tuck, and liposuction. I feel amazing and thought I
<v Speaker 1>was looking pretty good too. Then I got to my car,
<v Speaker 1>opened the before and after photos and immediately felt discouraged, disappointed,
<v Speaker 1>and full of diet thoughts. Should I count macros, calories points,
<v Speaker 1>go low carb tri medication? My mind was swirling. Then
<v Speaker 1>this morning I got on the scale. It flashed one
<v Speaker 1>ninety four point four. I've read all your book recommendations.
<v Speaker 1>I've listened to every podcast. I feel like you're number
<v Speaker 1>one fan. I've wanted to come on your show and
<v Speaker 1>tell my story so badly, but I'm not ready. Over
<v Speaker 1>the years, my fasting and windows have changed. I'm not
<v Speaker 1>a creature of habit, more of a free spirit. I've
<v Speaker 1>done some adf I'm a stricter during the week and
<v Speaker 1>more flexible on weekends. I use the zero app and
<v Speaker 1>I have almost oney eight hundred fasts recorded. I also
<v Speaker 1>use the Happy Scale app, but I have not been
<v Speaker 1>weighing daily lately. I try so hard to be someone
<v Speaker 1>who doesn't care about the scale, but I do. I
<v Speaker 1>was once diagnosed with fatty liver and had elevated liver enzymes.
<v Speaker 1>That's now resolved. My A one C is now normal.
<v Speaker 1>My cholesterol is one fifty. My triglyst rides are seventy nine.
<v Speaker 1>My resting heart rate is fifty six. I'm very active.
<v Speaker 1>I'm easily able to walk five miles a day. I
<v Speaker 1>go to pilates at least once a week. I played
<v Speaker 1>tennis with my daughter. I've recently gotten into strength training
<v Speaker 1>at the gym, doing a rotation of push pull and legs.
<v Speaker 1>I drink socially, maybe once a month if that. I
<v Speaker 1>eat what sounds good to me. I love lean meats
<v Speaker 1>and vegetables. I still eat fast food, sweets, and soda,
<v Speaker 1>but only in my window and not every day. I've
<v Speaker 1>always done a clean fast because I never knew any
<v Speaker 1>other way. I've been fasting for over five years. I
<v Speaker 1>consistently wear a size medium in tops and an eight
<v Speaker 1>to ten in pants. I don't want to be super thin,
<v Speaker 1>I want to be strong and healthy, so here I
<v Speaker 1>am living my goal lifestyle. But I just can't get
<v Speaker 1>over that number on the scale. It feels way too high.
<v Speaker 1>My highest adult weight was two twenty eight and the
<v Speaker 1>lowest I've seen as an adult is one fifty one
<v Speaker 1>on diet pills is one ninety my set weight. The
<v Speaker 1>number feels wrong. I have to lose weight, but I
<v Speaker 1>don't know how to get it off. Sometimes I think
<v Speaker 1>maybe I've done decades of damage to my buy and
<v Speaker 1>it needs time to heal. But shouldn't five years be enough?
<v Speaker 1>Do I throw away the scale? I have the biggest
<v Speaker 1>fear of regaining at all. Is it that my body
<v Speaker 1>is still recovering from surgery? But it's been six months. Oh,
<v Speaker 1>I'm sorry, eight months. I just feel stuck like a
<v Speaker 1>hamster and a wheel. Gin and Sherry, I need your
<v Speaker 1>words of wisdom.
<v Speaker 2>All right, Well, I can just say that I understand
<v Speaker 2>when you are in a body and it's not the
<v Speaker 2>body you desire. But also I know that we have
<v Speaker 2>to work with the body we have. We have to
<v Speaker 2>work with our genetics. And I am never going to
<v Speaker 2>be I'm never going to have Gin's body. Doesn't matter
<v Speaker 2>what I do, I'm never going to have Gin's body.
<v Speaker 2>I am a larger framed, tall woman. I have a
<v Speaker 2>lot of muscle mass on my body. It's just the
<v Speaker 2>way I'm built. And so part of part of this,
<v Speaker 2>I think is that you need to learn to love
<v Speaker 2>your body, the body that you're in. You know, if
<v Speaker 2>you're trying to achieve the a look that is not
<v Speaker 2>the way your body is designed, then it doesn't matter
<v Speaker 2>how little the skill reflects back to you. If you
<v Speaker 2>don't like your body, you're not gonna like your body.
<v Speaker 2>So I think part of this comes to, you know,
<v Speaker 2>really finding peace with the body that you're in.
<v Speaker 1>And you know, you may not.
<v Speaker 2>Prefer the build that you have, but it's what you
<v Speaker 2>have to work with.
<v Speaker 1>Now.
<v Speaker 2>With that said, I did run your numbers through Happy
<v Speaker 2>Scale you know you ever or not? I'm sorry through
<v Speaker 2>smart me am. I yeah, you you are out of
<v Speaker 2>the green zone. So you do need to lose some weight.
<v Speaker 2>Are you strong and you know fit? Absolutely? And that
<v Speaker 2>goes a long way. You know, there's been talk through
<v Speaker 2>the years that you know, you can be overweight and
<v Speaker 2>as long as you are active and you have a
<v Speaker 2>lot of muscle mass and you have healthy metabolic profile
<v Speaker 2>that you know you can be healthy at a heavier weight.
<v Speaker 2>Can you lose weight. I'm sure you can. You're going
<v Speaker 2>to have to be able to make some changes. You
<v Speaker 2>said you know that you're stricter during the week and
<v Speaker 2>you're more flexible on weekends. You don't ever really say
<v Speaker 2>what your average eating window is, right, So that doesn't
<v Speaker 2>I mean I don't. I can only make a guesstimate
<v Speaker 2>and make some advice based off of.
<v Speaker 1>Not knowing that.
<v Speaker 2>What I know is we routinely hear that people who
<v Speaker 2>are stricter during the week and more flexible on the
<v Speaker 2>weekends often get into a plateau and they struggle until
<v Speaker 2>they treat every day the same way. I mean, now,
<v Speaker 2>if you were a person doing super super short windows
<v Speaker 2>during the week and then you were having wider window
<v Speaker 2>on you know, Saturdays or something, you might be able
<v Speaker 2>to make that work for you. It just depends on
<v Speaker 2>you how much you eat. Are you a volume eater?
<v Speaker 2>You know that sort of thing. So not knowing that
<v Speaker 2>it makes it a little hard to advise on what
<v Speaker 2>to do. If you consistently average a four to five
<v Speaker 2>hour window throughout the week and you're not seeing weight loss,
<v Speaker 2>then I think it's probably time to adapt and switch
<v Speaker 2>to ADF. But before doing that you did say that
<v Speaker 2>you still love to eat fast foods, sweets and soda
<v Speaker 2>and only in your window, which is great, and you
<v Speaker 2>said you don't do it every day, but it could
<v Speaker 2>be enough that that's holding you back. The fact that
<v Speaker 2>you've had fatty liver and you've had elevated liver enzymes
<v Speaker 2>really shows that you've had insulin resistance. So your alcy
<v Speaker 2>is normal. I'm curious what you're fasting insulin is right now.
<v Speaker 2>It may be great, it may not be a matter
<v Speaker 2>of you even being insolent resistant anymore. So you've healed
<v Speaker 2>your fatty liver and you've healed your fasting insulin levels.
<v Speaker 2>So now you've just got to get your body into
<v Speaker 2>fat burning. You need to make sure that you are
<v Speaker 2>eating foods that support your goals. And no matter who
<v Speaker 2>you are or I don't care, fast food, sweets and
<v Speaker 2>soda is not going to support or goals for weight loss.
<v Speaker 2>Can you have them now?
<v Speaker 1>And again?
<v Speaker 2>Sure, a couple times a week. Probably not. That's not
<v Speaker 2>going to support your weight loss goals. So I would
<v Speaker 2>really lean into you said you love lead meats and vegetables,
<v Speaker 2>really lean into a consistent eating window, choosing foods that
<v Speaker 2>support your goals with your history of fatty liver and stuff,
<v Speaker 2>sweet soda and fast food, those are like the big
<v Speaker 2>contributors to that. So not only are you trying to
<v Speaker 2>eat for the weight that you are trying to achieve,
<v Speaker 2>but you want to eat for health too, right, so
<v Speaker 2>you you know you have a predisposition it sounds like
<v Speaker 2>to fatty liver and that goes hand in hand with diabetes.
<v Speaker 2>So really start thinking about it from a health and
<v Speaker 2>longevity perspective rather than just your size and weight, and
<v Speaker 2>start trying to eat, you know, for those type of goals.
<v Speaker 2>And then if you've been consistent with your eating window
<v Speaker 2>and you don't really feel like there's a lot of
<v Speaker 2>room to adjust your foods, then yeah, I would settle
<v Speaker 2>into ADF. I would do it for you know, make
<v Speaker 2>a commitment that you're going to do it for six
<v Speaker 2>to eight weeks. Weigh every single day, whether you like
<v Speaker 2>the number on the scale or not. Weigh every single day,
<v Speaker 2>start recording your weekly average, take some measurements and give
<v Speaker 2>it a try for eight weeks and see what happens.
<v Speaker 2>Do you have anything else, Jen, Yeah.
<v Speaker 1>There's several things that really stuck out to me. First
<v Speaker 1>of all, she was feeling so good in her body,
<v Speaker 1>and then all of a sudden didn't Like she's wearing
<v Speaker 1>a size medium top and an eight to ten pants.
<v Speaker 1>I mean those there was a time when I just
<v Speaker 1>dreamed of being back in a size eight, like when
<v Speaker 1>I got back down. Actually, when I got to a
<v Speaker 1>size ten after losing weight, that's when I went crazy
<v Speaker 1>and bought way too many clothes. I felt so good
<v Speaker 1>in a size ten, and then when I got to
<v Speaker 1>a size eight, it felt like miracle, right because like
<v Speaker 1>single digit, so like I was so excited. And so
<v Speaker 1>it sounds like you were feeling really good in your body.
<v Speaker 1>You had your mommy makeover, and you were feeling really
<v Speaker 1>good in your body, and then you didn't like the photos.
<v Speaker 1>And it seems to me like not liking the photos said, well,
<v Speaker 1>but now I need to look at on the scale.
<v Speaker 1>Then you saw the scale and now you're unhappy. Like
<v Speaker 1>if you could rewind and not not seeing those photos
<v Speaker 1>that made you feel bad and not seeing the number
<v Speaker 1>on the scale, would you be feeling differently right now?
<v Speaker 1>And I just want you to think about that as
<v Speaker 1>information and remember how great you were feeling in your body. Yeah,
<v Speaker 1>can I put in real quick too. Yeah, I know,
<v Speaker 1>she said.
<v Speaker 2>I think she said somewhere that she takes a daily probably, yeah,
<v Speaker 2>she takes a daily picture of herself in the morning,
<v Speaker 2>and I actually I think I would stop doing that.
<v Speaker 2>I am a huge fan of pictures and progress photos,
<v Speaker 2>but you're not gonna see a change from day to
<v Speaker 2>day to day. And if you're comparing day to day
<v Speaker 2>to day, you're not going to see the change. I
<v Speaker 2>would go more like, take a progress photo every eight
<v Speaker 2>to twelve weeks. Give your body time to change. You
<v Speaker 2>can see the difference. And if you're gonna do ADF
<v Speaker 2>for eight weeks, I would definitely take measurements in progress
<v Speaker 2>photos at the start of that and then when you
<v Speaker 2>get to eight weeks, repeat those because that's going to
<v Speaker 2>give you a lot of information more so than a
<v Speaker 2>daily photo.
<v Speaker 1>Okay, And I actually want to really highlight one a
<v Speaker 1>sentence in a question. She said, sometimes I think maybe
<v Speaker 1>I've done decades of damage to my body and it
<v Speaker 1>needs time to heal. But shouldn't five years be enough?
<v Speaker 1>So we have to think, you know, there's definitely healing
<v Speaker 1>that needs to go on in bodies, and so it
<v Speaker 1>sounds like you've healed a lot of things. You've already
<v Speaker 1>healed your fatty liver, your A one C is normal,
<v Speaker 1>your cholesterol is good. So it sounds to me like
<v Speaker 1>you've had a lot of physical healing. But if you're
<v Speaker 1>not losing weight, there could still be some metabolic damage.
<v Speaker 1>Can you know you say you did the hCG, you
<v Speaker 1>did the finner mean you did a lot of things.
<v Speaker 1>I get it. I did those things too over the years,
<v Speaker 1>and I think I had some metabolic damage. So if
<v Speaker 1>you are continuing to do what you're doing right now
<v Speaker 1>all the time and you're not losing weight, then you're
<v Speaker 1>not addressing what your body needs to lose weight. So
<v Speaker 1>when we say, well I just need more time to heal,
<v Speaker 1>but if you're not changing something, then the weight is
<v Speaker 1>probably not just going to start dropping off right at
<v Speaker 1>this length of time. So we can change food choices
<v Speaker 1>in our intermittent fasting approach. And it sounds like you've
<v Speaker 1>got the fitness and the muscle building under control. But
<v Speaker 1>if you do suspect that you have metabolic damage from
<v Speaker 1>past dieting, and you suspect that that is keeping you
<v Speaker 1>from losing weight, now that's where ADF comes in and
<v Speaker 1>as Sherry said, that could really be what your body needs.
<v Speaker 1>If you don't have the second edition of Delayed on Denial,
<v Speaker 1>go ahead and get it and read the ADF chapter
<v Speaker 1>to make sure that you're you're doing it with the
<v Speaker 1>most revised recommendations, because if all you have is the
<v Speaker 1>old Delayed on Tonight or even fast East repeat, the
<v Speaker 1>recommendations have changed. So the second edition of Delayed on
<v Speaker 1>Tonight has the updated recommendations for that, and really see
<v Speaker 1>see how you do with that. Give it a try.
<v Speaker 1>Weighing daily with weekly averaging. I also agree that that
<v Speaker 1>you know, justide out of side, out of mind. You
<v Speaker 1>didn't realize how how the scale was because you hadn't
<v Speaker 1>been weighing at all, and then you saw it and
<v Speaker 1>you're like, oh no, And so now you've got that
<v Speaker 1>data and so you can start from where you are
<v Speaker 1>and then just see what happens. And that's that's the
<v Speaker 1>importance of weight as data. And you know, getting yourself
<v Speaker 1>down to the green zone on the smart BMI, I
<v Speaker 1>think that would be a great goal. And again for
<v Speaker 1>feeling great in your body.
<v Speaker 2>Yeah, and I wanted to say also to you know,
<v Speaker 2>she said that she where did she talk about when
<v Speaker 2>she weighed.
<v Speaker 1>One fifty one when she was taking diet pills. Yeah,
<v Speaker 1>but when when did she weigh And she's said that
<v Speaker 1>she was at one ninety four. Sorry, this was long,
<v Speaker 1>and I was this morning, the morning that she wrote
<v Speaker 1>this morning that she wrote it.
<v Speaker 2>Okay, And so if you've not been weighing daily, you
<v Speaker 2>may have just weighed on a high day. I mean,
<v Speaker 2>my weight can fluctuates drastically in the course of a week,
<v Speaker 2>so you may have just weighed on a high day.
<v Speaker 2>Add to that that you just started weightlifting, you know,
<v Speaker 2>and that builds up inflammation in your body, and you
<v Speaker 2>know that adds contributes to weight. But something that I
<v Speaker 2>was thinking too while Jen was talking about all of
<v Speaker 2>your weight loss methods, like something like forty percent of
<v Speaker 2>weight loss with glp ones is muscle mass. Like I
<v Speaker 2>just read this again, I think yesterday. And so if
<v Speaker 2>you're a person who's done all these low carb diet
<v Speaker 2>or not low carb diets, low collary diets like with
<v Speaker 2>the bariatric surgeon.
<v Speaker 1>And then you have done ah can get her ring
<v Speaker 1>the glp.
<v Speaker 2>Ones and the fintrmine right, all of that, you're losing
<v Speaker 2>a lot of muscle mass. Which you know, luckily, we
<v Speaker 2>don't do that with fasting if we are fast and
<v Speaker 2>clean and we are fueling appropriately in our windows. So
<v Speaker 2>now you're trying to add muscle mass, right So, if
<v Speaker 2>you're adding muscle mass that you've lost over the years
<v Speaker 2>and you're losing fat, the scale may not be reflecting change.
<v Speaker 2>But as you add muscle mass, your body's gonna burn
<v Speaker 2>hotter and you're going to start burning up what you
<v Speaker 2>eat more efficiently. The more muscle mass you have, the
<v Speaker 2>more efficient your body is. So it could just be
<v Speaker 2>a matter of you know, things are kind of equalizing
<v Speaker 2>between you working out and you're still losing some fat.
<v Speaker 2>I mean, it's hard to say that you're not losing
<v Speaker 2>any fat right now.
<v Speaker 1>But if you also, if.
<v Speaker 2>You want to do this experiment right now, it might
<v Speaker 2>be a great time to do a dexa scan and
<v Speaker 2>really see, you know, what your body composition is and
<v Speaker 2>then you knowed it in six months, so that you
<v Speaker 2>can actually see what changes are happening in your body.
<v Speaker 2>There's also like the body pod where it can like
<v Speaker 2>do fat and muscle, you know, composition stuff. But something
<v Speaker 2>like that might be helpful so that you can see
<v Speaker 2>that even if the scale's not changing your muscle and
<v Speaker 2>fat content is.
<v Speaker 1>Yeah, I think that's important. I think the fact that
<v Speaker 1>you mentioned getting a Dexa scan, you know, those are
<v Speaker 1>the kinds of things that are going to be a
<v Speaker 1>lot more reliable than like a scale at home, you know,
<v Speaker 1>the one that you stand on. So getting getting a
<v Speaker 1>Dexa scan and really being able to see what's happening.
<v Speaker 1>I think that's a great idea. But try some of
<v Speaker 1>these things. Give it some time, let us know, give
<v Speaker 1>us back some input after maybe eight weeks, see how
<v Speaker 1>it goes.
<v Speaker 2>Yeah, all right, So we have a question from Judy.
<v Speaker 2>She is transplanted to Oklahoma and currently in California, or
<v Speaker 2>from California currently transplanted Oklahoma. Read that backwards. I get it, Judy,
<v Speaker 2>because I'm transplanted from Kansas to Alabama, and I'm always
<v Speaker 2>confused when people say where are you from?
<v Speaker 1>I freeze.
<v Speaker 2>I'm like, I don't know where I'm from or where
<v Speaker 2>I live. She said, Hello, Jenn and Sherry, my dear
<v Speaker 2>friend referred you to me nearly six weeks ago. Yes,
<v Speaker 2>I'm an if for for six glorious weeks. I say
<v Speaker 2>that because I believe this method will bring me freedom
<v Speaker 2>from dieting and the scale. I am sixty eight years
<v Speaker 2>old and for forty five of those I have been
<v Speaker 2>on the diet train. Not at obese, but at least
<v Speaker 2>ten to twenty pounds overweight if I didn't restrict my
<v Speaker 2>eating or exercise habitually. I am five seven and a
<v Speaker 2>half and one hundred and sixty pounds when I started
<v Speaker 2>IF on March seventh, twenty twenty five.
<v Speaker 1>I never ate.
<v Speaker 2>Breakfast, and my last bite of food was usually at
<v Speaker 2>eight pm the night before, so I guess I could
<v Speaker 2>consider myself a dirty IF for lol. However, the coffee
<v Speaker 2>milkshake was my friend most of the morning and midday
<v Speaker 2>until lunch. I never thought I would embrace black coffee,
<v Speaker 2>but I have, and the fast has become the best
<v Speaker 2>part of the program. I also have been addicted to
<v Speaker 2>SCALE my entire life, and I am happy and surprised
<v Speaker 2>to say I have not weighed since beginning IF and
<v Speaker 2>the Clean Fast, which will be six weeks this Friday,
<v Speaker 2>April eighteenth. I have consumed your books jin delayed, don't deny.
<v Speaker 2>The twenty eight day fast start day by day, and
<v Speaker 2>I'm currently reading fast Feasts repeat. I am listening to
<v Speaker 2>your podcast. I have seen little bits of improvement, such
<v Speaker 2>as I've lost one and a half inches on my
<v Speaker 2>bust and hips one inch around my waist. My clothes
<v Speaker 2>don't seem to feel much different, but I'm believing I
<v Speaker 2>have everything I've read that says not to expect rapid
<v Speaker 2>weight loss, especially while I'm continuing to become fat adapted.
<v Speaker 2>My fasting protocol changes, but currently it's between a nineteen
<v Speaker 2>five or eighteen six while consuming a snack and meal
<v Speaker 2>during that time. Some days I have a four hour
<v Speaker 2>open window. My questions for you, One, should I be
<v Speaker 2>weighing every day while using the seven day average to
<v Speaker 2>get the true results? My worry is I will be
<v Speaker 2>disappointed even though I know not to expect much. And two, well,
<v Speaker 2>let's just take that genuine answer that question.
<v Speaker 1>Yes, all right, And I was just calculating her smart
<v Speaker 1>BMI while we were talking, so and I just calculated
<v Speaker 1>it based on your starting weight. Okay, you're starting weight, Judy,
<v Speaker 1>one hundred and sixty pounds at five foot seven and
<v Speaker 1>a half inches at the age of sixty eight. When
<v Speaker 1>you began your smart BMI was exactly in the middle
<v Speaker 1>of the healthy range. Okay, So I think that's really
<v Speaker 1>really important. I know that you said you have had
<v Speaker 1>diet brain for years. On the diet train, you consider
<v Speaker 1>yourself ten to twenty pounds overweight. You actually are not overweight,
<v Speaker 1>and when you started intermittent fasting, you were not overweight
<v Speaker 1>at that time. So I think that's really important for context.
<v Speaker 1>So I actually think that not weighing could be a
<v Speaker 1>great strategy for you, because you want to see you know,
<v Speaker 1>your body changes over time as you lose fat, as
<v Speaker 1>you build or maintain muscle, but you don't have like
<v Speaker 1>ten to twenty pounds of fat that your body needs
<v Speaker 1>to lose. You said, you've already lost one and a
<v Speaker 1>half inches on your bust and hips in an inch
<v Speaker 1>around your waist, And I would just relax into the
<v Speaker 1>process and enjoy the lifestyle and let your body do
<v Speaker 1>what it's going to do. What do you think about that, Sherry,
<v Speaker 1>I kind of agree with that.
<v Speaker 2>You know, we all have a little bit of vanity
<v Speaker 2>wait that we would like to trim up.
<v Speaker 1>Oh, I've got that right here. I've got some little
<v Speaker 1>funny weird spots under my arms that.
<v Speaker 2>Yep, I mean, I was just looking at my gun
<v Speaker 2>in the video, I was like, I'd really like that
<v Speaker 2>to be gone. But yeah, if you're a person that's
<v Speaker 2>gonna let the scale dictate how you feel, and you're
<v Speaker 2>feeling really successful and you're loving what you're doing right now,
<v Speaker 2>and you know, cutting out that morning milkshake is doing
<v Speaker 2>wonders for your body, your your pancreas and your liver
<v Speaker 2>and you know, so I think that you know what
<v Speaker 2>you're doing is great. And if you're going to be
<v Speaker 2>disappointed no matter what the scale says, just don't weigh.
<v Speaker 1>Just know how your clothes feel. I think this might
<v Speaker 1>be another great time. You know, Judy, we were talking
<v Speaker 1>about the last person suggesting a Dexa scan. Maybe Judy
<v Speaker 1>should do that too. Get a dexa scan right now,
<v Speaker 1>see what you know, your muscle, how much muscle mass
<v Speaker 1>you have, your how much body fat you have, and
<v Speaker 1>then maybe don't weigh, just don't weigh at all, and
<v Speaker 1>then maybe in eight weeks get it done again. And
<v Speaker 1>in that time you continue to fast, clean, follow what
<v Speaker 1>you're doing, continue with you know, any kind of exercise
<v Speaker 1>that you do for muscle building. We want to maintain
<v Speaker 1>our muscle mass. You know, you're sixty eight. We want to.
<v Speaker 1>As we age, it does become more important to use
<v Speaker 1>our muscles, and then in eight weeks look and see
<v Speaker 1>you might actually be up on the scale but have
<v Speaker 1>less body fat, right, in which case you that would
<v Speaker 1>be really exciting to know. So I think that you
<v Speaker 1>since since you started right in the middle of the
<v Speaker 1>healthy weight range, you do not want to lose you know,
<v Speaker 1>quote weight. It might be nice to lose some fat
<v Speaker 1>as you build or maintain muscle, but the scale is
<v Speaker 1>not going to be your best tool for that. So
<v Speaker 1>it's all about what's going to happen. You know, if
<v Speaker 1>you went up a pound because you're weighing and you
<v Speaker 1>saw yourself up a pound, yeah, you might be really
<v Speaker 1>really disappointed. But if you had a dexa scan and
<v Speaker 1>you saw that you gained five pounds of muscle and
<v Speaker 1>lost you know, four pounds of fat, then you'd be like, oh,
<v Speaker 1>I'm up one pound because I've gained a pound of
<v Speaker 1>muscle and I've lost four pounds of fat, you know,
<v Speaker 1>or six pounds whatever. You know, the rights that I said,
<v Speaker 1>But you know, then you'll have the actual the body
<v Speaker 1>composition data to know what's really happening. Yeah, I agree,
<v Speaker 1>all right, do you want to get into the rest
<v Speaker 1>of where did you stop?
<v Speaker 3>Uh?
<v Speaker 1>Yes, number two.
<v Speaker 2>Her second question was I get full pretty quickly, and
<v Speaker 2>I may not want to eat my second part of
<v Speaker 2>my meal now. She said, she's only eating a snack
<v Speaker 2>and a meal, so I don't know what you mean
<v Speaker 2>what she means by second part of her meal? Should
<v Speaker 2>I worry about not consuming enough calories? My apologies for
<v Speaker 2>the Lenkly message, but I've heard you both say that
<v Speaker 2>the more the detail, the better you are able to
<v Speaker 2>address my concerns. So many thanks Jenn and Cherry. If
<v Speaker 2>the only positive things to come from this lifestyle were
<v Speaker 2>the freedom from calorie counting and scale shame, I will
<v Speaker 2>gladly continue on this journey. And I laughed at the
<v Speaker 2>last cements exactly what we said.
<v Speaker 1>Exactly And you know then that's more data on the
<v Speaker 1>side of getting rid of the scale because I promise you, Judy,
<v Speaker 1>you have zero reasons to have scale shame. You are
<v Speaker 1>a healthy waight right now. But the stories we tell
<v Speaker 1>ourselves in our heads, right you know what, depending on
<v Speaker 1>when you grow up, maybe what models were popular when
<v Speaker 1>you were in high school or what magazines you read,
<v Speaker 1>just you like got in your mind. You had to
<v Speaker 1>be a certain thing, and you just held yourself up
<v Speaker 1>against that standard for all these decades. So I would
<v Speaker 1>let that skill shame go as quickly as you can,
<v Speaker 1>because you're already at a very healthy wait. And again,
<v Speaker 1>knowing your body composition could help you understand that and
<v Speaker 1>really reinforce it. As far as like how you're structuring
<v Speaker 1>your window. You said you're having a snack and a meal,
<v Speaker 1>like Sherry said, but you might not eat the second
<v Speaker 1>part of your meal. If you're eating until you're satisfied
<v Speaker 1>and you feel good, that's a really good sign. If
<v Speaker 1>you are eating until satisfied and then two hours after
<v Speaker 1>you close your window you're starving, that's not a good sign.
<v Speaker 1>So you need to just keep working. You don't want
<v Speaker 1>to feel a lot of hunger later. You want to
<v Speaker 1>feel good and just go by how you're feeling.
<v Speaker 2>And I too, You know, when you're first in your
<v Speaker 2>first four to six weeks and your body's getting fat
<v Speaker 2>adapted and it's trying to figure out what it's doing
<v Speaker 2>or whatever. We hear a lot that people like hunger
<v Speaker 2>kind of goes away at first and then as they're
<v Speaker 2>I mean, because a lot of your hunger and everything
<v Speaker 2>is is driven on your circadian rhythm, and so your
<v Speaker 2>body's adapting to when are you going to eat and
<v Speaker 2>how much to eat and you're you know, satidy, and
<v Speaker 2>your hunger signals are still like trying to rebalance and
<v Speaker 2>figure everything out. And so you know, over time, a
<v Speaker 2>lot of people who during that transition period, they'll say
<v Speaker 2>they'll start to worry, like their appetite has gone away
<v Speaker 2>or whatever, but it usually ends up kind of coming back. Yes,
<v Speaker 2>you get that solid appetite correction where you get to
<v Speaker 2>a point where you're like, I can't eat another bite.
<v Speaker 2>But if over time you feel like, oh, I don't
<v Speaker 2>really feel like I'm getting enough nutrition in my window,
<v Speaker 2>then it might be that you just need a longer window.
<v Speaker 2>You might be a person who just can't eat a
<v Speaker 2>lot at one time and you need a lengthier window
<v Speaker 2>so that you can get in what you need. But
<v Speaker 2>that's could be based off of like how you feel
<v Speaker 2>and your energy and your sleep and you know, are
<v Speaker 2>you struggling during any part of your fast and that
<v Speaker 2>sort of thing.
<v Speaker 1>Yep, all right, so now it's time for our segment
<v Speaker 1>called what's your Why? Most of us have weight loss
<v Speaker 1>in mind, and that is a great reason to start
<v Speaker 1>intermittent fasting. But we know there is so much more
<v Speaker 1>that intermittent fasting can do for us beyond weight loss.
<v Speaker 1>Just you know, as we heard in that last one,
<v Speaker 1>if the only thing we get our freedom from Calori
<v Speaker 1>County in scale shame, that is a great reason to
<v Speaker 1>be an intermittent faster. I genuinely think when your why
<v Speaker 1>is deeper than weight loss alone, you're more likely to
<v Speaker 1>find long term success and view intermittent fasting as a lifestyle.
<v Speaker 2>All right, So this week we have a wife from
<v Speaker 2>Karina in Saskatoon. This could be a what's your why,
<v Speaker 2>a celebration, a tweak of the week, and a book
<v Speaker 2>recommendation all in one. So she says, first, my story.
<v Speaker 2>At first, I started IF after reading Eat to Live
<v Speaker 2>by doctor Joel Furman, and I noticed considerable life and
<v Speaker 2>body changes after practicing a weekly two five method. And
<v Speaker 2>I'm not sure what that is to you know, probably
<v Speaker 2>five five, okably means five? Yeah, he says, oh yeah.
<v Speaker 2>She says, I don't recall clean fasting at that time,
<v Speaker 2>but it wasn't hard. I did that to lose a
<v Speaker 2>little weight, but found that my family and friends were
<v Speaker 2>always discouraged from discouraging me from continuing by making comments
<v Speaker 2>that made me feel guilty or wrong for losing weight.
<v Speaker 2>I was never obese, but felt that I was carrying
<v Speaker 2>an extra ten pounds and I did lose that through if.
<v Speaker 2>After a while, the pressure got to me, so I quit.
<v Speaker 2>That was in twenty twelve. Fast forward to twenty twenty two.
<v Speaker 2>I was postment apausle and had gained just enough weight
<v Speaker 2>that I was uncomfortable with how I felt, and I
<v Speaker 2>didn't like the small spare tire around my waist that
<v Speaker 2>suddenly appeared. I signed up with a personal trainer and
<v Speaker 2>in six months had such back pain I had to
<v Speaker 2>quit that and I still felt and looked the same.
<v Speaker 2>I was assessed and found I needed back surgery. Before
<v Speaker 2>I had my surgery, I was fed up with feeling
<v Speaker 2>so crappy and uncomfortable that I started searching for health
<v Speaker 2>and wellness podcasts and found Fast Feast Repeat podcasts. I
<v Speaker 2>binge listened and I started ADF the first day I
<v Speaker 2>started listening. I did that for several months, and then
<v Speaker 2>I started OMAD with a twenty four approach. I was
<v Speaker 2>feeling less brain fog and exhaustion, but still no change
<v Speaker 2>on my spare tire. I was beginning to think that
<v Speaker 2>it was just something I was going to have to
<v Speaker 2>live with as a result of postmenopause. But then I
<v Speaker 2>started on a mostly whole food, plant based diet, and
<v Speaker 2>that is when the spare tire went flat. I could
<v Speaker 2>not believe that a small diet change as his eliminating
<v Speaker 2>animal products would make such a big body change. This
<v Speaker 2>along with if as a keeper, I think that is
<v Speaker 2>my tweak, but it could also be my celebration my why,
<v Speaker 2>my mother, my father, my husband, and my sister. Everywhere
<v Speaker 2>I look I see family members struggling with health issues.
<v Speaker 2>My father had a mild heart attack and had stints
<v Speaker 2>put in. My mother has full blown rheumatoid arthritis, which
<v Speaker 2>has made it difficult for her to do almost everything.
<v Speaker 2>She's so sick. She just recently had a stroke and
<v Speaker 2>did not know it until she.
<v Speaker 1>Couldn't speak or walk.
<v Speaker 2>My stepfather was experiencing chest pains and had to have
<v Speaker 2>a double bypass. My husband has pulmonary fibrosis and cannot
<v Speaker 2>breathe well enough to do most of the things he
<v Speaker 2>enjoys anymore. My sister has recently been diagnosed with fattied
<v Speaker 2>liver disease, and she is younger than me. The good
<v Speaker 2>thing is I purchased the twenty eight Day fastart book
<v Speaker 2>and I gave it to her and she is now
<v Speaker 2>also a dedicated intermittent faster another celebration. So far, are
<v Speaker 2>the only health issues I have are hypothyroidism, which is
<v Speaker 2>being controlled with a small dose of medication, and this
<v Speaker 2>back issue that since the surgery seems to be resolved,
<v Speaker 2>and that is the way I want to keep it.
<v Speaker 2>Our countertop is full of the drugs my husband has
<v Speaker 2>to take daily to survive. I have one small pill
<v Speaker 2>bottle for my thyroid. My health span and my life
<v Speaker 2>span are important to me. I have two children who
<v Speaker 2>are just starting into their adult lives, and I want
<v Speaker 2>to be healthy enough into the future that they do
<v Speaker 2>not have to worry about my health or look after me,
<v Speaker 2>and that I can run and play with the grandchildren
<v Speaker 2>yet to come. Fingers crossed. Lastly, I've read every book
<v Speaker 2>you have mentioned on this podcast, and I listened to
<v Speaker 2>the Zoe podcast regularly. Most recently, I'm reading Eat for
<v Speaker 2>Life by doctor Joel Furman. No, not a typo, it
<v Speaker 2>is a different book. With a different title wording than
<v Speaker 2>the book mentioned at the beginning, and it is reaffirming
<v Speaker 2>my plant based diet choice so that I can live
<v Speaker 2>the healthiest future I can. I only wish that more
<v Speaker 2>people could understand this way of life and keep their
<v Speaker 2>health in check. That is why it is so wonderful
<v Speaker 2>that the two of you are sharing your knowledge and
<v Speaker 2>encouraging people to give it a try, tweak it till
<v Speaker 2>it's easy, share their successes and discover their why. Keep
<v Speaker 2>up the good work, and I love that me too.
<v Speaker 1>Well.
<v Speaker 2>Before we get to the tweak of the week, I
<v Speaker 2>just want to take a minute to share some feedback
<v Speaker 2>I've received from my Crunchy customers about their clean skincare experience,
<v Speaker 2>so you can hear their opinion and not just mine.
<v Speaker 2>Trisha wrote, I took advantage of the clean sunscreen special
<v Speaker 2>that you talked about in March. My family and I
<v Speaker 2>had a trip planned over the Easter break and I
<v Speaker 2>was looking for a clean, reef safe alternative. I stuck
<v Speaker 2>up on the body and the tinted face sunscreen. My
<v Speaker 2>family and I escaped Hawaii without so much as one sunburn,
<v Speaker 2>and I appreciate that the sunscreen was easy to apply
<v Speaker 2>and effective. I love the sunlight tinted SPF for faces
<v Speaker 2>so much that I've i'd myself wearing it most days
<v Speaker 2>now is it gives me a nice, finished glow, evening
<v Speaker 2>out my skin tone without applying makeup. I wash and
<v Speaker 2>tone my face and then apply this tinted sunlight a
<v Speaker 2>little masskara and go about my day. If I don't
<v Speaker 2>plan going outside, but I want a finished look to
<v Speaker 2>my face without makeup. I have found that the primer
<v Speaker 2>works great for that. I don't get oily and my
<v Speaker 2>skin looks so much better. I'm a minimalist when it
<v Speaker 2>comes to makeup, so I am loving these products. So
<v Speaker 2>if you are ready to switch over to clean skincare
<v Speaker 2>or makeup routine, check out Crunchy and I'm happy to
<v Speaker 2>help you make the switch. Visit the link in show
<v Speaker 2>notes or visit Fastpeasrepeat dot com, slash Sherry to shop,
<v Speaker 2>and as always, you can email me at Sherry at
<v Speaker 2>Fastfeasrepeat dot com.
<v Speaker 1>So now it's time for our tweak of the week.
<v Speaker 1>This one's from Tanya. Once in a while I enjoy
<v Speaker 1>going out to eat with a friend or my spouse.
<v Speaker 1>I have learned to start looking up the kinds of
<v Speaker 1>foods I might want to eat wherever we're going, and
<v Speaker 1>I figure out which ones have the best chance of
<v Speaker 1>not interrupting the healthy diet I've gotten into the habit
<v Speaker 1>of eating. For example, I've found out that I can
<v Speaker 1>have a strawberry milkshake at Steak and Shake because they
<v Speaker 1>don't use anything in the shake except for ice cream, strawberries,
<v Speaker 1>and sugar. There are some foods I absolutely cannot eat,
<v Speaker 1>for example, gluten and tomatoes. Those two things make me
<v Speaker 1>very sick. It's really hard sometimes to get enough variety
<v Speaker 1>in my diet to keep things fun. This tweek allows
<v Speaker 1>me to go and enjoy eating a little something different,
<v Speaker 1>but at the same time staying with the diet that
<v Speaker 1>is very healthy for my body. And I love that.
<v Speaker 2>I often look up me men news and ingredients at
<v Speaker 2>restaurants before I go so that I can make the
<v Speaker 2>best choices for me.
<v Speaker 1>It decide if it's worth even going right it is
<v Speaker 1>not too Yeah, If they don't have even that looks
<v Speaker 1>like what I want to eat, I'm like, no, we
<v Speaker 1>gotta find something different.
<v Speaker 2>Well. We love to leave you guys with inspiration our
<v Speaker 2>motivational quotes, and this week We have a quote from Shannon.
<v Speaker 2>The quote is you are not a machine. You are
<v Speaker 2>more like a garden. You need different things on different days.
<v Speaker 2>A little sun today, a little less water tomorrow. You
<v Speaker 2>have follow and fruitful seasons. It is not a design flaw.
<v Speaker 2>It is wiser than perpetual sameness. The question is what
<v Speaker 2>does your garden need today? Oh?
<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>cam slash submit and then listen each week to see
<v Speaker 1>if we share your submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening,