Episode 137: The Power of Real Food, How to Get Started With IF, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only, and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way.
<v Speaker 2>Hi, everybody, we are so glad you're here today.
<v Speaker 1>Welcome to this week's episode of the Fast Feast Repeat,
<v Speaker 1>Intermittent Fasting for Life podcast.
<v Speaker 2>How are you doing today's sharing? I'm doing well.
<v Speaker 1>Well, that's good called it is called we're recording this
<v Speaker 1>in January, and I like the whole cold.
<v Speaker 2>Dudeeaho except for Australia because that's exactly hottest Virginia in
<v Speaker 2>the community. Did you see her post. Yeah, she has
<v Speaker 2>forty four degrees celsius and I looked that up and
<v Speaker 2>it was like one hundred and ten point four degrees fahrenheiters.
<v Speaker 2>It is like the hottest in Australia and the coldest
<v Speaker 2>everywhere else. Yeah. Yeah, you know my weather app on
<v Speaker 2>my phone. I have like all the places I visit, yeah,
<v Speaker 2>or on it so I can just scroll and then
<v Speaker 2>like I have back home so that I know what
<v Speaker 2>my parents weather's doing, or if I'm watching Kansas City sports,
<v Speaker 2>I know what's happening back there with the weather. And
<v Speaker 2>then my son is now in Arizona, I have his
<v Speaker 2>weather on it, and so I was looking. I guess
<v Speaker 2>it was Sunday. I woke up during the day while
<v Speaker 2>I was sleeping and I looked to see what the
<v Speaker 2>weather was doing, and every single place on my list
<v Speaker 2>I have Surfsie South Carolina on there. Yeah, every place
<v Speaker 2>on the list was like gray, raining, freezing cold, except
<v Speaker 2>for when my son was and it was sunny and
<v Speaker 2>sixty seven, and I was like he might be onto something. Well,
<v Speaker 2>living an Arizona.
<v Speaker 1>Comes up in there in September, it is hot.
<v Speaker 2>Yeah, yeah, he's a whole summer. Yet it was nice
<v Speaker 2>in South Florida.
<v Speaker 1>It wasn't as warm as it can be in South
<v Speaker 1>Florida in January, but it was a little surprised trip
<v Speaker 1>with my calldroom mate and her husband and we had
<v Speaker 1>a great time. And it was we had some mid seventies.
<v Speaker 1>I got a little tiny bit of little tiny sun
<v Speaker 1>and loves peeling a little bit on my nose.
<v Speaker 2>So sunny. Yeah, even though not super warm. Yeah, it
<v Speaker 2>was that sunshine. I needed it. I did.
<v Speaker 1>Then back here to the freezing. I was trying to
<v Speaker 1>put some water in the pool this morning. The hose
<v Speaker 1>is all frozen, Like I will not today.
<v Speaker 2>Yeah, I know. Somebody in community mentioned that she knows
<v Speaker 2>people are probably tired of seeing her sunrise pictures while
<v Speaker 2>she's out walking on the beach, and I was like,
<v Speaker 2>I'm not tired of see it. I mean either, I
<v Speaker 2>love it. And then Virginia was sharing her flower you know,
<v Speaker 2>because it's summer in Australia and she's sharing her flowers
<v Speaker 2>from her garden and she's like, I know the rest
<v Speaker 2>of you are like in a cold front right now
<v Speaker 2>and winter weather, and she's like, but we're currently in
<v Speaker 2>a heat wave. And I said, keep posting this pictures.
<v Speaker 2>I love that I can open up our community and
<v Speaker 2>see beaches and sunshine and fresh flowers.
<v Speaker 1>Well, while I was in Florida, I got to wear
<v Speaker 1>uggs and jeans and sweaters and sun dresses and baiting
<v Speaker 1>suits and floplows and flip flops and all the outfits.
<v Speaker 1>I was like, I'm dressing for every season.
<v Speaker 2>I love so funny. Yeah, all right, Well, let's jump
<v Speaker 2>into this week's weekly celebration. And this week we have
<v Speaker 2>a celebration from Carolyn. Carolyn wrote reflecting on six months
<v Speaker 2>of clean fasting, contemplating the changes some expected, others completely unexpected,
<v Speaker 2>yet welcome. Down twenty five pounds. All my clothes fit
<v Speaker 2>or are too loose. I've had to buy all new tops,
<v Speaker 2>both tank tops and long sleeves. I've kept wearing my
<v Speaker 2>same pants, but they are loose and so comfortable. I
<v Speaker 2>stashed all of my two large tops on a high
<v Speaker 2>closet shelf, and I'm preparing to donate them to the
<v Speaker 2>thrift store. I've learned to enjoy making food. This is
<v Speaker 2>a real surprise. Previously, we ate a lot of packaged
<v Speaker 2>or frozen food, and we went out to eat a lot.
<v Speaker 2>It's gotten to the point where I like the food
<v Speaker 2>that I make better than restaurant food. Same b ditto.
<v Speaker 2>I still have a sweet tooth, but I'm no longer
<v Speaker 2>buying Costco sized bags of Verese's peanut butter cups and
<v Speaker 2>shoving them into my mouth at random times throughout the day.
<v Speaker 2>I still walk the dogs every day, but I have
<v Speaker 2>also added on a twenty five minute string training session daily,
<v Speaker 2>and I just completed an eight week course of twenty
<v Speaker 2>five minute speed train and I just started over on
<v Speaker 2>day one again. I'm feeling so much stronger. I can
<v Speaker 2>feel it when I move my body, and I noticed
<v Speaker 2>new muscles in my arm when doing simple things such
<v Speaker 2>as brushing my hair. The month to month progress is
<v Speaker 2>no longer as dramatic as it was initially, but I
<v Speaker 2>can tell body recomposition is still happening, which is super exciting.
<v Speaker 2>I don't know how or why, but fasting suddenly made
<v Speaker 2>it easier to incorporate all the other habits I've been
<v Speaker 2>wanting to nail down, including meditating in the morning and evening,
<v Speaker 2>engaging in a period of uplifting reading daily and daily
<v Speaker 2>introspection and journaling. I've also been able to wake up
<v Speaker 2>early without hitting the snooze, and I have been going
<v Speaker 2>to bed at a decent time. My ability to handle
<v Speaker 2>large and small stressors has improved. We are going through
<v Speaker 2>some changes at work which I have been dreading for
<v Speaker 2>the past year, and here it is seamlessly transitioning, with
<v Speaker 2>no excessive stress or worry weighing on my mind. My
<v Speaker 2>mood is generally better, and I find myself smiling throughout
<v Speaker 2>the day for no apparent reason. I feel naturally relaxed
<v Speaker 2>and happy. My energy levels throughout the day are sustained
<v Speaker 2>in high quality. My goals looking ahead are to continue
<v Speaker 2>to decrease body fat, increase muscle tone, strength, flexibility, and endurance.
<v Speaker 2>I'm still working on appetite correction and honoring satiety signals.
<v Speaker 2>She says, uugh, my hardest thing maintain. I never want
<v Speaker 2>to go back. I feel so much better mentally, physically, spiritually.
<v Speaker 2>My mantra is patient, daily effort. I know there's no
<v Speaker 2>end point and that this is a lifestyle. I can
<v Speaker 2>hear Gin in my head saying fasting is like brushing
<v Speaker 2>your teeth. You don't brush your teeth once, then never again. No,
<v Speaker 2>you have to do it every day. Yeah.
<v Speaker 1>I love that and Carol, and I've seen her say
<v Speaker 1>that in the community, the patient daily effort. I love
<v Speaker 1>that way of thinking about it. Patient daily effort. I
<v Speaker 1>love that as well. Yeah, and it is it's every
<v Speaker 1>day you wake up.
<v Speaker 2>When you do it.
<v Speaker 1>You don't do it once, like brushing your teeth once,
<v Speaker 1>and even if you get a cavity, you don't say, well,
<v Speaker 1>that tooth brushing thing doesn't work for me, I'm done
<v Speaker 1>with that.
<v Speaker 2>No, you keep doing it well, and the patients it
<v Speaker 2>will pay off. And I think that's something we see
<v Speaker 2>is people they start fasting, they're all excited, and they
<v Speaker 2>are wanting to see some drastic weight loss in the
<v Speaker 2>first two months to tell them. They're like, this is
<v Speaker 2>it right, this is their answer right. And when they
<v Speaker 2>don't see this happen in the first six weeks to
<v Speaker 2>eight weeks, then they think they become disillusioned really quickly, right,
<v Speaker 2>and then they start searching for the next best thing,
<v Speaker 2>And then invariably we see them back again in about
<v Speaker 2>six months and then they're like, I'm so mad at
<v Speaker 2>myself because I'm heavier now than I was the first
<v Speaker 2>time I started. So patience is key. You cannot heal
<v Speaker 2>your body. You cannot become metabolically flexible and be able
<v Speaker 2>to shift into fat burning from day one. It takes time.
<v Speaker 2>You're building the foundation in the beginning. So I mean
<v Speaker 2>my best advice is commit for six months your life.
<v Speaker 2>Like Carolyn, she's six months in and she's experienced all
<v Speaker 2>of these changes. So give it six months and you
<v Speaker 2>will be amazed at how much better you feel mentally
<v Speaker 2>and emotionally, and your body is going to change in
<v Speaker 2>that six months. Yep.
<v Speaker 1>And another thing we see people do is they think
<v Speaker 1>they need to do something dramatic, like right, immediately jump
<v Speaker 1>into adf or go carnivore or vegan or something dramatic
<v Speaker 1>right where instead, you know, it could be the food
<v Speaker 1>quality is your problem. And if so, there's a lot
<v Speaker 1>of ways to tweak that and clean it up without eliminating.
<v Speaker 1>If you want to eliminate something, eliminate ultra processed foods.
<v Speaker 1>Right for the most part. I mean, obviously you're not
<v Speaker 1>gonna one hundred percent perfect. You might have a cracker someday,
<v Speaker 1>but focusing on eating real foods. Did you see the
<v Speaker 1>post this morning? I can't remember who posted, it was
<v Speaker 1>a Janet that said that for a week she's been
<v Speaker 1>prioritizing real foods and cooking, and that her appetite correction
<v Speaker 1>is amazing and that she can't feel the different or
<v Speaker 1>can't believe the difference. Yeah, real food, So just change,
<v Speaker 1>you know, if you think that your food quality could
<v Speaker 1>be the issue. And I'll just say, well, I guess
<v Speaker 1>I can't eat carbs, I can't eat fat, I can't
<v Speaker 1>eat fill in the blank, right, real food.
<v Speaker 2>I mean, there was that research study that came out.
<v Speaker 2>I just saw it again the other day, and when
<v Speaker 2>I saw the headline, I was like, I feel like
<v Speaker 2>this was already out, and when I opened it up,
<v Speaker 2>it came out maybe in like July, and it basically
<v Speaker 2>all they did for one group of people was remove
<v Speaker 2>all ultrapastas foods and they had to eat nothing but
<v Speaker 2>real food, no restriction, no calorie deficit, nothing, and that
<v Speaker 2>group lost weight over the group that was eating whatever
<v Speaker 2>they normally eat. And they talked a lot there. It's
<v Speaker 2>just like beyond even just like satiety is just how
<v Speaker 2>efficiently your body works and its ability to I mean,
<v Speaker 2>I don't know, I didn't read every detail, like, I
<v Speaker 2>don't know. Maybe they ended up naturally eating less. I
<v Speaker 2>can't remember. I didn't reread it like maybe they did
<v Speaker 2>end up eating less because they were eating more nutrient
<v Speaker 2>dense foods. But it has to do with metabolic It
<v Speaker 2>has to do too with your gut and your blood,
<v Speaker 2>gelcoasts and insulin like all of that. So food quality
<v Speaker 2>does matter.
<v Speaker 1>Kevin Hall, who did the research on ultra processed food,
<v Speaker 1>that was a really good study where they were in
<v Speaker 1>a metabolic ward and they get I talked about this
<v Speaker 1>in Cleanish and I talked eat like a grown up
<v Speaker 1>to talk about it a lot, but I've talked about
<v Speaker 1>it probably on the podcast. But they let people eat
<v Speaker 1>how very much they wanted, and then they had like
<v Speaker 1>ultra processed foods, and then they matched it with like
<v Speaker 1>real foods, and they found that without people, they could
<v Speaker 1>tell how much they ate, Like they know how much
<v Speaker 1>they gave them, they know how much they consumed in
<v Speaker 1>the metabolic word, they naturally ate about five hundred calories
<v Speaker 1>less a day on the real food versus the ultra
<v Speaker 1>processed food. And the part that I love about this experiment, well,
<v Speaker 1>you know so often research or biases come through that
<v Speaker 1>Kevin Hall thought that there, He's like, it's not processed
<v Speaker 1>versus it's not. That's not what it is. It's macros,
<v Speaker 1>it's whatever, it's calories. But then he was surprised to
<v Speaker 1>find that, Oh, that's not what I thought would happen.
<v Speaker 2>That's my favorite kind of experiment. I saw the craziest
<v Speaker 2>post the other day too. It was I mean, I
<v Speaker 2>you know, anymore what you read, you have to like
<v Speaker 2>research to find out what your reading's accurate. Right. I
<v Speaker 2>didn't do this, but I did see like that. There
<v Speaker 2>was this conference about food, and I think it was
<v Speaker 2>like some worldwide conference about food, and they were talking
<v Speaker 2>about how the food pyramid for the United States just
<v Speaker 2>shifted and they're prioritizing meat, and then how they're trying
<v Speaker 2>to really address additives and food and remove additives and
<v Speaker 2>coloring and art that right, artificial stuff. I mean, they're
<v Speaker 2>trying to make manufacturers of food make better quality processed food. Right.
<v Speaker 2>And somebody who I'm sure has some financial gain basically
<v Speaker 2>said that Americans are gonna end up undernourished because if
<v Speaker 2>we remove all these things from the food, that what
<v Speaker 2>are we replacing them with, Like real food, Let's just
<v Speaker 2>replace it with actual food. And I've had it, and
<v Speaker 2>I'm like, what I had to read it a couple times,
<v Speaker 2>and of course then the comments were like, huh, we
<v Speaker 2>don't need to replace all this artificial, gross stuff, Like
<v Speaker 2>what nutrient value doesn't add in the first place.
<v Speaker 1>I guess maybe they were talking about enriched like you know,
<v Speaker 1>if they make white bread and they strip out all
<v Speaker 1>the nutrients because it's super processed, and they have to
<v Speaker 1>enrich the flower and add it back in. Maybe they're
<v Speaker 1>talking about but I don't believe that's what the United
<v Speaker 1>States is recommending, taking out the enriched, just just take
<v Speaker 1>out the chemicals.
<v Speaker 2>And then that's the other thing I was thinking too.
<v Speaker 2>It's like, does she think, like, oh, if we take
<v Speaker 2>all this stuff away and we've now moved cereal and
<v Speaker 2>bread to the bottom of the food pyramid and we're
<v Speaker 2>telling people not to eat it, are they suddenly going
<v Speaker 2>to be nutrient deprived because they're not eating nutrient enriched foods?
<v Speaker 2>But yet again, if you're eating real food, do you
<v Speaker 2>need nutrient enriched food? No? So the whole thing made
<v Speaker 2>me scratch my head. I was like, huh.
<v Speaker 1>I had a great conversation with doctor will Bolschwitz on Friday,
<v Speaker 1>his new book came out, Plant Powered Plus and it's
<v Speaker 1>a New York Times bestseller.
<v Speaker 2>Se congratulations to doctor B on that.
<v Speaker 1>But his book is about inflammation and how the root
<v Speaker 1>of everything is chronic inflammation is so bad for us.
<v Speaker 1>And in his book talks about real food and fiber
<v Speaker 1>and fermented food and also time restriction eating is in there,
<v Speaker 1>which is great. Yeah, it is great. I always loved
<v Speaker 1>talking to him, and I have it. If you're in
<v Speaker 1>the community, you can watch the video there. I also
<v Speaker 1>have the video in the eat like a grown up app,
<v Speaker 1>but those are the only two places you can watch it.
<v Speaker 2>But we could have talked forever. But we also talked
<v Speaker 2>about the New Food Pyramid and we're so disappointed about
<v Speaker 2>how they don't focus on like bean grain, well yeah,
<v Speaker 2>but beans specifically, Like if you look at the picture,
<v Speaker 2>the only beans on the entire picture are a can
<v Speaker 2>of green beans. I mean now, yeah, And he said
<v Speaker 2>he's disappointed as a physician who really understands the power
<v Speaker 2>of the gut microbiome and fiber just because you know,
<v Speaker 2>so many Americans are fiber deficient and it's not really
<v Speaker 2>emphasizing the need for us to feed our gut microbiome
<v Speaker 2>well with fiber, right, And that's where you know your
<v Speaker 2>society comes in when you're eating all those high fiber foods.
<v Speaker 1>I mean you know it, I know it, we feel it.
<v Speaker 1>And like Janet posted in the community, she's eating real
<v Speaker 1>foods and the difference is amazing. Anyway, yep, it makes
<v Speaker 1>it different. So now we have a question from a listener.
<v Speaker 1>This question is from volume Eater Woes from Georgia. Hi, ladies,
<v Speaker 1>my name is Emily. I have been a fan of
<v Speaker 1>yours since my day one. Today is day nine hundred
<v Speaker 1>and seventy. My backstory April twenty twenty three. I was
<v Speaker 1>ready to get rid of my excess weight for good.
<v Speaker 1>I went to my doctor and asked for the shot,
<v Speaker 1>and she was happy to help. My doctor had three conditions.
<v Speaker 1>Number one, take a daily vitamin. Number two purchase and
<v Speaker 1>read delay don dena oh, I did not see that
<v Speaker 1>one coming.
<v Speaker 2>Thank you.
<v Speaker 1>And number three, download and use the body measurement app
<v Speaker 1>called me three sixty. I did all those things. First,
<v Speaker 1>I want to say, I have to be an anomaly.
<v Speaker 1>I took Wigovy for six months and did not once
<v Speaker 1>feel the oida cracker and I'm super full feeling. I
<v Speaker 1>literally felt no different the first six months of my
<v Speaker 1>clean intermitten fasting journey. Paired with Wigovy, I lost sixty
<v Speaker 1>five pounds. That's awesome.
<v Speaker 2>Of was it if?
<v Speaker 1>Was it with Gov? Was it the two together? I
<v Speaker 1>don't know. I knew from the beginning I wanted to
<v Speaker 1>try ADF. From June of twenty twenty three until probably
<v Speaker 1>January of twenty twenty five, I was strict with four
<v Speaker 1>to three, three down days, three up days, and one
<v Speaker 1>eating window day. I've struggled ever since January twenty twenty
<v Speaker 1>five with gaining weight. Side note another anomaly. I've gained
<v Speaker 1>maybe twenty five to thirty of my original ninety nine
<v Speaker 1>pounds lost, and I'm still wearing the exact same clothes
<v Speaker 1>I was wearing it ninety nine pounds lost.
<v Speaker 2>That's interesting, you know what I'm thinking, Cherry. There's got
<v Speaker 2>to be some muscle mass and body recomposition, And if you're.
<v Speaker 1>Wearing the exact same clothes, then you must have continued
<v Speaker 1>to lose fat and build some muscle.
<v Speaker 2>That's all I can think that, you know, so? She said?
<v Speaker 1>For reference, I'm thirty six years old, five to seven.
<v Speaker 1>My starting night was two fifty seven, my lowest in
<v Speaker 1>October of twenty twenty four was one fifty seven, and
<v Speaker 1>these days I ranged one seventy five to one eighty.
<v Speaker 1>You know, So again I assume she stopped the wigo vy.
<v Speaker 2>It's yeah, I know, she doesn't really say it, doesn't
<v Speaker 2>really say it's one doing the same thing. Well, no,
<v Speaker 2>she said, I took with GOOV for six months. Okay, Okay,
<v Speaker 2>for six months. Okay.
<v Speaker 1>So my guess is I'm just going I know we've
<v Speaker 1>got more stuff in here to go, but I'm gonna
<v Speaker 1>say I think what I think probably happened is you
<v Speaker 1>probably did lose some muscle during those six months, because
<v Speaker 1>that's what all the research shows with those drugs, people
<v Speaker 1>do lose muscle for the most part. And then when
<v Speaker 1>you went to ADF and stopped with the shots, you
<v Speaker 1>have been putting on muscle and continuing to lose a
<v Speaker 1>little fat.
<v Speaker 2>Yeah. And the other thing too, potentially, is I do
<v Speaker 2>know that these drugs do lower systemic inflammation. So if
<v Speaker 2>they were keeping inflammation down regulated, right, but that sort
<v Speaker 2>of inflammation came back without it because of you know,
<v Speaker 2>foods or whatever, then you know that just inflammation. We know,
<v Speaker 2>like when people come in and they lose ten pounds
<v Speaker 2>in their first month of IF A lot of times
<v Speaker 2>that is just inflammation out the door. So I mean
<v Speaker 2>it could easily be part of inflammation too.
<v Speaker 1>Right, all right, so she says, now to my question,
<v Speaker 1>I am a volume eater. I think ADF worked so
<v Speaker 1>well for me because of my down days, I did
<v Speaker 1>full fasts and on my up days I had two,
<v Speaker 1>sometimes three, large volume meals. It was wonderful. Since January
<v Speaker 1>of twenty twenty five, I've been trying to eat every
<v Speaker 1>day for friendly reasons, eating at the table with my
<v Speaker 1>husband and babies every night, and I just cannot get
<v Speaker 1>my portions under control. First I tried approaching twenty hours,
<v Speaker 1>then kept my eating window to four hours or less.
<v Speaker 1>I kept finding I would eat two meals and was
<v Speaker 1>not seeing any weight loss. I'm a way daily slash
<v Speaker 1>weekly averager. Starting in July of twenty twenty five, my
<v Speaker 1>husband and I decided to open our window with dinner
<v Speaker 1>then closing with a little fruit after still keeping our
<v Speaker 1>window at four hours or less. This seemed to help,
<v Speaker 1>and I'm still such a volume eater. I feel like
<v Speaker 1>I over ate every single night at dinner and I
<v Speaker 1>wasn't seeing weight loss. Once again, I would like to
<v Speaker 1>get to the one fifties from my maintenance range. How
<v Speaker 1>can I get my volume eating under control and see
<v Speaker 1>weight loss again? Am I destined to have to do
<v Speaker 1>ADF as my protocol forever? EIGHTF is the only time
<v Speaker 1>I am seeing significant weight loss and weekly averages going
<v Speaker 1>down being a volume eater. The five hundred calorie down
<v Speaker 1>day is just not an option because it makes me
<v Speaker 1>mad if I don't have a certain feeling at the
<v Speaker 1>end of my eating window. I've started eating early on Monday,
<v Speaker 1>Wednesday and Friday and closing by one thirty, then the
<v Speaker 1>next day opening at dinner at four thirty, so every
<v Speaker 1>other day is a longer than shorter fasting. It sort
<v Speaker 1>of looks like eighteen to nineteen hours, the next day
<v Speaker 1>twenty four to twenty.
<v Speaker 2>Six and so on.
<v Speaker 1>I just really need help and encouragement on how to
<v Speaker 1>lose weight and maintain while being a volume eater. I
<v Speaker 1>am very close to having my husband make my dinner plate.
<v Speaker 2>Jen help. I know we have volume meeting in common.
<v Speaker 2>How do you do it? Thank you for all your
<v Speaker 2>help and I hope I've given you enough information and
<v Speaker 2>a clear question. Also, I'd love to come on your
<v Speaker 2>intermitten fasting stories, but I'm super shy and anxious on
<v Speaker 2>the telephone.
<v Speaker 1>Thank you ladies. By the way, let me just speak
<v Speaker 1>to that. As far as coming on the podcast, We're
<v Speaker 1>not just on the telephone. If you've ever been in
<v Speaker 1>a zoom or something like that, it's a platform like that,
<v Speaker 1>so you can see me, I can see you. It's
<v Speaker 1>just like sitting talking to a friend. So a lot
<v Speaker 1>of people are anxious about it, but once we get started,
<v Speaker 1>everyone just really just relaxes, because you know, most of
<v Speaker 1>the time people feel like they know me, and they
<v Speaker 1>do because I'm pretty much an open book.
<v Speaker 2>But and he has just like facetiming with a friend.
<v Speaker 2>It's true. Yeah, well, okay, I did run your numbers
<v Speaker 2>on the smart BMI. You are still considered a little
<v Speaker 2>outside of the healthy range, so I do understand why
<v Speaker 2>you would want to lose weight. You know. I recently
<v Speaker 2>read something about GLP ones and how they have learned
<v Speaker 2>that there are some people whose bodies just do not
<v Speaker 2>make their sort of deficient in this peptide. What they
<v Speaker 2>don't know is why. They don't know if it has
<v Speaker 2>to do with genetics or if it has to do
<v Speaker 2>with like eating style throughout your life because they know
<v Speaker 2>that there are ways to eat that helps promote your
<v Speaker 2>body to produce more GLP one. So everybody has this
<v Speaker 2>peptide in their body. It's just a matter of supporting
<v Speaker 2>it so that you have sufficient peptide to help control
<v Speaker 2>your food intake and your appetite to help with satiety.
<v Speaker 2>And so what they do know is that a lot
<v Speaker 2>of people have struggled with obesity have lower amounts of
<v Speaker 2>this peptide. But the things you can do on your
<v Speaker 2>own to really kind of ramp it up is like
<v Speaker 2>focus when you're building your plates, you want to be
<v Speaker 2>eating real food. Avoid any ulder processed food as we
<v Speaker 2>were talking about earlier. Focus on really clean eating real food,
<v Speaker 2>lean proteins, some healthy fats like some avocado, avocado oil,
<v Speaker 2>olive oil, especially omega threes, fatty fishes, flaxseed oil. Adding
<v Speaker 2>fiber every time you eat, how much fiber do you
<v Speaker 2>have on your plate? Push fiber, especially pre loading with
<v Speaker 2>prebiotic fiber at the start of your meal through sources
<v Speaker 2>like cilium, husks, asparagus, bananas, legumes, and then adding more
<v Speaker 2>whole grains. And when I talk hole grains, I'm like,
<v Speaker 2>you're making a pot of grains, barley, bulgar, farrow, Cruciferus veggies.
<v Speaker 2>They know that Cruciferus veggies help promote GLP one fermented
<v Speaker 2>foods help. Fasting helps, daily exercise, helps getting adequate sleep
<v Speaker 2>every night, helps stress management, a healthy gut microbiome, which
<v Speaker 2>all of that will be helped by, you know, really
<v Speaker 2>increasing your food quality. You're going to help your gut,
<v Speaker 2>so it all comes into play. And then the other
<v Speaker 2>thing is to really work on mindful eating. Make sure
<v Speaker 2>you're eating undistracted, take small bites, Chew your food really thoroughly.
<v Speaker 2>Most people eat too quickly. And then we often eat
<v Speaker 2>where there's phones and TVs and eat at our desk
<v Speaker 2>at work while we're working on the computer. So you
<v Speaker 2>really want to take time to eat, plate your food,
<v Speaker 2>sit down, make a really balanced plate, and really tune
<v Speaker 2>into the taste, the textures, the emotional satisfaction that you
<v Speaker 2>get from eating, and try you know some of those
<v Speaker 2>tips as far as you know, you said you like
<v Speaker 2>to eat every night, and I was going to say
<v Speaker 2>have a down day, but you know, don't feel like
<v Speaker 2>that will work for you A lot. I feel like
<v Speaker 2>of appetite correction comes from dialing in the right window
<v Speaker 2>length and then choosing the right foods and you're eating
<v Speaker 2>window and kind of the right order. So if you're
<v Speaker 2>a volume eater and you're trying to open with something light,
<v Speaker 2>then I could see how you just keep eating because
<v Speaker 2>you're not feeling satisfied. So have you, like you said,
<v Speaker 2>you switched and you're feeling better when you just open
<v Speaker 2>with dinner. So that is one thing that I would
<v Speaker 2>I think focus on is opening with a nice, hearty
<v Speaker 2>plate of food and then pause. You may have to
<v Speaker 2>just put yourself in time out, pretend you're fasting for
<v Speaker 2>an hour and give your body time to really register
<v Speaker 2>the food you've eat, give your stretch receptors time to
<v Speaker 2>communicate with your brain whether or not you're full or
<v Speaker 2>not before you go back for more. And then I
<v Speaker 2>was going to say one more thing as well, and
<v Speaker 2>that was I don't know, I lost it. I'm sorry,
<v Speaker 2>it'll pop out of me. When we were talking about
<v Speaker 2>all the foods.
<v Speaker 1>It's funny the four things that Will Bolschwitz talked about
<v Speaker 1>when I interviewed him on Friday, the four main things
<v Speaker 1>to focus on, you nailed them all. Fiber and then
<v Speaker 1>he said, phyto nutrients, you know those chemicals and food
<v Speaker 1>they feed our gut microbiome. We don't even know if
<v Speaker 1>they all are. But a wide variety of plant foods.
<v Speaker 1>If you're in to eat like a grown up program
<v Speaker 1>and the fasteatupeat app. You know we're doing the thirty
<v Speaker 1>plants a week challenge, You're getting a wide variety of
<v Speaker 1>phyto nutrients when you have a wide variety of foods,
<v Speaker 1>like Sherry suggested, also healthy fats. You know, Doctor Be
<v Speaker 1>talked about that when we say healthy fats, because a
<v Speaker 1>lot of plant foods need that you need deep fat
<v Speaker 1>with them in order to unlock the nutrients.
<v Speaker 2>And then fermented foods. So you know, because that is
<v Speaker 2>the one thing that I don't really think we got
<v Speaker 2>from Emily in that was like what she's eating right,
<v Speaker 2>you know. So it just makes such a difference. When
<v Speaker 2>I eat whole foods, real foods, high quality foods, I
<v Speaker 2>get full in such a different kind of way versus
<v Speaker 2>like an entire bag of potato chips would not fill
<v Speaker 2>me up.
<v Speaker 1>I would just feel gross. I would have to keep eating.
<v Speaker 1>And so food quality is the number one thing I
<v Speaker 1>actually have a lesson in the eat like a grown
<v Speaker 1>up program, you know food is the best weight loss drug,
<v Speaker 1>and figuring out what helps you feel.
<v Speaker 2>Really satisfied is important.
<v Speaker 1>And I wanted to say, you know, you mentioned that
<v Speaker 1>she didn't want to do a DAF with the five
<v Speaker 1>hundred calories.
<v Speaker 2>She could try a down a shoppish approach, one solid
<v Speaker 2>meal one night and then the next day two solid meals.
<v Speaker 2>So we're not doing down up, We're not counting calories,
<v Speaker 2>we're not trying to limit to five hundred. One solid,
<v Speaker 2>substantial meal, real food focused. In the next day, have
<v Speaker 2>two meals and keep alternating that, and you know it
<v Speaker 2>just I don't want you to feel discouraged.
<v Speaker 1>It could also be your body taking a little bit
<v Speaker 1>of a pause because you said you lost ninety nine pounds.
<v Speaker 1>That's significant, and our bodies sometimes have to regroup after
<v Speaker 1>a lot of weight loss, so you may find that
<v Speaker 1>you just naturally will we'll start seeing your weight stabilizing
<v Speaker 1>and maybe coming back down to just keep.
<v Speaker 2>That in mind.
<v Speaker 1>But food quality, food quality, food quality. If you're struggling,
<v Speaker 1>that is one thing to really look at. And I
<v Speaker 1>was going to say something else, I forgot it too.
<v Speaker 1>What's in the air sharing?
<v Speaker 2>Well, the thing I don't know when you said upish downish.
<v Speaker 2>I was like, yep, that's where my brain was going. Yeah.
<v Speaker 2>The other thing I was going to say too, is
<v Speaker 2>there's ways that you can sort of trick your belly
<v Speaker 2>into feeling more satiated. And like I said earlier, like
<v Speaker 2>doing cilium husk prior to eating, that is going to
<v Speaker 2>help you feel more satisfied when you eat your food.
<v Speaker 2>Plus it's going to help balance your blood sugars. And
<v Speaker 2>if you're eating and then you're like ravenous again later,
<v Speaker 2>that could be blood sugarns regulation. Yeah, so I would
<v Speaker 2>really kind of keep track of how you feel after
<v Speaker 2>you eat foods and see if you can make a
<v Speaker 2>connection between certain foods and then your ravenous again later.
<v Speaker 2>That would be me with rice. But I also know
<v Speaker 2>that I have reactive hypogocemia with rice, so it's not
<v Speaker 2>a good food that works well for me. I need
<v Speaker 2>to eat a whole other meal after I eat my
<v Speaker 2>meal if there's rice in it. And then the other
<v Speaker 2>thing I was going to say, not only does the
<v Speaker 2>cilium help fill you up, but it's a great prebiotic
<v Speaker 2>for your gut bugs. But then adding things like starting
<v Speaker 2>your meal with a big cup of vegetable soup. Soup
<v Speaker 2>is going to really stretch out your stomach and it's
<v Speaker 2>going to help you feel more full. So if you
<v Speaker 2>were to start your meal with a cup of vegetable soup,
<v Speaker 2>some minnestroni soup, something, get your get legumes in there,
<v Speaker 2>get some veggies in there, and that broth that can
<v Speaker 2>go a long way to helping you feel more full
<v Speaker 2>when you eat your meal. Then that is one hundred
<v Speaker 2>percent true.
<v Speaker 1>And in fact, if you heard me talk about Barbara
<v Speaker 1>Rolls volumetrics research, I talked about that's in that you
<v Speaker 1>like a grown up program too. Her research is very
<v Speaker 1>clear they when people started with a soup or a salad,
<v Speaker 1>and with a salad, we're not like drowning it in
<v Speaker 1>like the cup of dressing, you know, like just a
<v Speaker 1>big bulky salad, you know, without.
<v Speaker 2>With a little olive oil and some yellow or something
<v Speaker 2>like that.
<v Speaker 1>Exactly that people ate less and it gives you that
<v Speaker 1>feeling of satidy.
<v Speaker 2>I thought about what I was going to say. I
<v Speaker 2>remembered it.
<v Speaker 1>And if you're trying to wait too long to open
<v Speaker 1>your window, sometimes people get into panic eating. So if
<v Speaker 1>you're like I can't open my window, until dinner. I
<v Speaker 1>just can't wait. I have to wait because that's the
<v Speaker 1>only way I'm gonna not eat too much. And then
<v Speaker 1>you're like forcing yourself to fast later, then you might
<v Speaker 1>have some panic eating. So perhaps waiting that late is
<v Speaker 1>not your body's sweet spot. You need to back it
<v Speaker 1>up a little bit. That's something to think about when
<v Speaker 1>whenever you find yourself panic eating, that's a sign that
<v Speaker 1>thought was not working here.
<v Speaker 2>So keep that in mind. Yeah, in fact, the fact
<v Speaker 2>that you are kind of flip flopping right now and
<v Speaker 2>you're having like an early window some days and a
<v Speaker 2>later window other days. Tune into that and see are
<v Speaker 2>you more satisfied when you have a midday meal. You
<v Speaker 2>may be a person who needs a midday eating window
<v Speaker 2>and not an evening eating window. At the end of
<v Speaker 2>the day, especially when you have young kids at home
<v Speaker 2>and you've worked all day or whatever, you're having decision fatigue.
<v Speaker 2>How much emotional eating is coming into there, how much
<v Speaker 2>stress eating is coming into your window, And so maybe
<v Speaker 2>you're more calm and relaxed in the middle of the day.
<v Speaker 2>Maybe your body's just naturally better able to pick up
<v Speaker 2>on appetite correction in the middle of the day, and
<v Speaker 2>there's no reason why you can't do a midday window
<v Speaker 2>if that works better for you. And then at dinner time,
<v Speaker 2>just sit with your family and that's a great time
<v Speaker 2>to be social with them. And you know, if you
<v Speaker 2>have kids, and I know my kids, I was constantly
<v Speaker 2>getting up and getting something for them or doing this
<v Speaker 2>or doing that, and I didn't get to really ever
<v Speaker 2>sit down and really focus on eating my food until
<v Speaker 2>my kids were much older. So that's another great reason
<v Speaker 2>to not be eating with your family at dinner time exactly.
<v Speaker 2>So all right, well, we have had several submissions recently
<v Speaker 2>on the podcast submission form that they're just people. They
<v Speaker 2>want to know what is the best way to get
<v Speaker 2>started with if as a weight loss protocol and or lifestyle. So, Jen,
<v Speaker 2>do you just want to give everybody your best tips
<v Speaker 2>on how to get started? Yes, And the first is
<v Speaker 2>knowing yourself. Right.
<v Speaker 1>If you are somebody who just needs the basic info
<v Speaker 1>and then you know you can do it, then you
<v Speaker 1>need to get delayed on Tony the second edition, and
<v Speaker 1>you need to read it because it tells you how
<v Speaker 1>to do it. It's in there, tells you what to do.
<v Speaker 1>But if you're somebody who needs more. If you need
<v Speaker 1>a step by step approach, you need guidance every single day.
<v Speaker 1>That is literally why I wrote twenty eight day Fast
<v Speaker 1>Start Day by Day, and I find that the people
<v Speaker 1>who start with that book twenty eight day Fast Start
<v Speaker 1>Day by day, go through it as written, take the
<v Speaker 1>time to reflect, read the daily lessons, also check in
<v Speaker 1>with the community that they're part of the community from.
<v Speaker 2>Day one, checking in.
<v Speaker 1>We have a twenty eight day Fast Start group checking
<v Speaker 1>in every morning, every afternoon, in the evening, whichever works
<v Speaker 1>for you, twice a day, one a day, talking about
<v Speaker 1>you know, these are my challenges for today, this is
<v Speaker 1>what went well.
<v Speaker 2>Those are the people that tend to do pretty well.
<v Speaker 1>And also you know what to expect, right, If you
<v Speaker 1>know what to expect, that's the best thing about I
<v Speaker 1>think twenty eight day Fast Start Day by Day is
<v Speaker 1>because every daily lesson is like something you might expect.
<v Speaker 1>Like day ten is like help, I can't sleep, and
<v Speaker 1>a lot of people are like, you know, I was
<v Speaker 1>just wondering why I couldn't sleep. Then I got to
<v Speaker 1>business said oh that's why. And then people the lessons
<v Speaker 1>are right there where you need them. And so I
<v Speaker 1>really think that twenty eight day Fast Art, day by
<v Speaker 1>day is a fabulous way to get started. You're not weighing,
<v Speaker 1>you're not being distracted by the scale for those twenty
<v Speaker 1>eight days. You are seeing motivational sections of that book
<v Speaker 1>because I have past innerment and fasting stories. Guests share
<v Speaker 1>how they're doing and what's worked for them, and so
<v Speaker 1>really just immersing yourself in understanding you know, why am
<v Speaker 1>I feeling sluggish all of a sudden?
<v Speaker 2>Why am I having trouble? And I'm overeating every time
<v Speaker 2>I open my window during these first few weeks, it's
<v Speaker 2>all in there, and just knowledge is power and so
<v Speaker 2>delayed on Tony second edition, if you're the kind of
<v Speaker 2>person who's just going to read something simple and you're
<v Speaker 2>ready to get going. But twenty eight day Fast Art,
<v Speaker 2>day by day, if you're somebody who needs more guidance,
<v Speaker 2>you just a little more step by step. And also community,
<v Speaker 2>those are the things because support matters. Knowing that you're
<v Speaker 2>not knowing what to expect, being able to troubleshoot things
<v Speaker 2>with people, all of those make such such a difference.
<v Speaker 2>And Sherry and I really are in the community every day,
<v Speaker 2>we really are. People are surprised they're like, oh my god,
<v Speaker 2>I can't believe. I'm like believe it's yeah. Well. And
<v Speaker 2>the thing too, I really love about the twenty eight
<v Speaker 2>day Fast Start book is like, if you're going to
<v Speaker 2>build a house, you're not just going to go out
<v Speaker 2>and start building a house on the land. The first
<v Speaker 2>thing you got to do is build a foundation, right,
<v Speaker 2>And I feel like, if you want to have a
<v Speaker 2>successful lifestyle that you're going to be able to keep forever,
<v Speaker 2>you've got to build a foundation. And I feel like
<v Speaker 2>the book really helps you do that because when you
<v Speaker 2>do the daily writing in the book, it's not just
<v Speaker 2>a book, it's kind of a workbook too, writ and
<v Speaker 2>you know you're going to at the end of every day,
<v Speaker 2>you're going to reflect on your day in the book,
<v Speaker 2>and there's some guided questions to answer, and I feel
<v Speaker 2>like you can learn a lot about your habits and
<v Speaker 2>behaviors during that first month, so that you are already
<v Speaker 2>sort of aware of like what mental tweaks you need
<v Speaker 2>to make, or what tweaks do you need to make
<v Speaker 2>in your environment to set yourself up for success, and then,
<v Speaker 2>like Jin said, join the community in Atomic Habits one
<v Speaker 2>of our favorite books, one of the things he says
<v Speaker 2>is to you know, set yourself up for success. Surround
<v Speaker 2>yourself with people who have adopted the habit that you're
<v Speaker 2>trying to adopt, because it's going to make you more successful.
<v Speaker 2>And I feel like that's one hundred percent true, just
<v Speaker 2>based off of all of our time in the community.
<v Speaker 2>It's true. It makes such a difference. People supporting each other,
<v Speaker 2>people who understand what you're going through. People can say
<v Speaker 2>that's exactly what it was like for me, and then
<v Speaker 2>I gave it time and now X, Y and Z,
<v Speaker 2>so it really makes a difference.
<v Speaker 1>All Right, we have a question from Debbi from Idaho.
<v Speaker 1>I've just started fast feasts repeat. My doctor suggested it
<v Speaker 1>as we finally have my hormones where we want them,
<v Speaker 1>but my weight wouldn't budget. That's pretty cool sharing. This
<v Speaker 1>is the second doctor who's recommended I know DDD and FFR.
<v Speaker 1>Hooray doctors. She said, three years ago, I had lost
<v Speaker 1>forty pounds doing a program similar to KEDO, but when
<v Speaker 1>my previous doctor took me off hormones, I slowly gained
<v Speaker 1>thirty pounds. Even though I was doing the same protocol,
<v Speaker 1>I couldn't make it move. My new doctor said, my
<v Speaker 1>metabolism might be stuck and suggested five to two. Doing
<v Speaker 1>the clean fast makes the two down days doable. I
<v Speaker 1>know the next up day should be two to three meals.
<v Speaker 1>What about the other in between days? Do you eat
<v Speaker 1>two to three meals or do you have a nineteen
<v Speaker 1>to five eating window. I'm sixty one, five foot three
<v Speaker 1>and one hundred and fifty pounds. I would like to
<v Speaker 1>lose thirty pounds or get back to my size six clothes.
<v Speaker 1>By the way, I love that she put the word
<v Speaker 1>or there. That means that if she gets back to
<v Speaker 1>her size six clothes, even if it was satisfied, she's
<v Speaker 1>going to be satisfied. Yep, yep, she said, I'm excited
<v Speaker 1>to see how my body changes in the weeks and
<v Speaker 1>months to come.
<v Speaker 2>Okay, well, if weight losses your goal, I don't believe
<v Speaker 2>five to two is going to give you the results
<v Speaker 2>you seek. My best suggestion would be to do either
<v Speaker 2>four to three or five to two, but on whatever
<v Speaker 2>day is not a down or upday, do an eating window. Yep,
<v Speaker 2>of a five hour eating window. We call that the
<v Speaker 2>hybrid approach. Yes, so if you eat two to three
<v Speaker 2>meals every day and then you just fast two days
<v Speaker 2>out of the week. That's just not going to be
<v Speaker 2>enough fasting for your body to really maximize fat loss.
<v Speaker 2>So I just haven't seen that happen for anybody, And
<v Speaker 2>I don't want to burst your bubble. I know you're
<v Speaker 2>excited about this, but I would if you're going to
<v Speaker 2>do five to two, then the two days that you're
<v Speaker 2>not fasting or having an upday, I would maintain a
<v Speaker 2>five hour eating window. And same if you decide to
<v Speaker 2>do four to three on that seventh day, have a
<v Speaker 2>five hour eating window, And I think that'll get you
<v Speaker 2>back to where you want to be. Yep.
<v Speaker 1>And sometimes people are really confused when we say things
<v Speaker 1>like five to two might not be a weight loss approach.
<v Speaker 1>And again we're talking about there's so many the lingos,
<v Speaker 1>so there's so many ways to think about things. Traditional
<v Speaker 1>five to two is five up days, two down days,
<v Speaker 1>or five normal eating days two down days, And for
<v Speaker 1>most of us, two down days with five normal eating
<v Speaker 1>days would not be enough. Now when I say normal
<v Speaker 1>eating days, I'm talking about like normal people.
<v Speaker 2>Not fasting, right right right, So breakfast, lunch, and dinner
<v Speaker 2>right right right.
<v Speaker 1>So the hybrid for those of us that are intermittent fasters.
<v Speaker 1>A hybrid four to three or hybrid five to two
<v Speaker 1>tends to work better.
<v Speaker 2>And you are looking for the metabolic boost, I was
<v Speaker 2>gonna say, you said two to three meals. You know
<v Speaker 2>how you eat. If you're a big volume eater and
<v Speaker 2>you can eat two really big meals over eight hours
<v Speaker 2>and you're satisfied and you fit good and you're eating
<v Speaker 2>an excess of a normal day's worth of food, then great.
<v Speaker 2>But if you're looking for a metabog boost, I would
<v Speaker 2>really do more like three satisfying meals across the course
<v Speaker 2>of the day breakfast, lunch, and dinner. For me, that
<v Speaker 2>takes about ten and a half hours. So I just
<v Speaker 2>open in the morning, start eating, resume fasting after dinner. Yep.
<v Speaker 1>And so it might look like down up five hour
<v Speaker 1>eating window, down up, five hour eating window, five hour
<v Speaker 1>eating window. So those were the seven days of the week.
<v Speaker 1>And if you really want to learn more about ADF,
<v Speaker 1>the very best explanation is in the second edition of
<v Speaker 1>Delay Do on Deni, and you can get that on
<v Speaker 1>Amazon or on Audible or wherever you buy ebooks. The
<v Speaker 1>second edition of Delayed Don Deni has all of the
<v Speaker 1>different options for ADF protocols. So now it's time for
<v Speaker 1>our segment called What's Your Why. Most of us begin
<v Speaker 1>intermitt and fasting with weight loss in mind. That's why
<v Speaker 1>I started, That's why Sherry started. But there's so much
<v Speaker 1>to what intermittent fasting can do for us that is
<v Speaker 1>beyond weight loss. In twenty eight day fast art day
<v Speaker 1>by day as an example, I ask readers to craft
<v Speaker 1>their why statement before beginning. I genuinely believe that when
<v Speaker 1>your why is deeper than weight loss alone, you're more
<v Speaker 1>likely to find long term success and view intermittent fasting
<v Speaker 1>as a lifestyle. Like, for example, if your why is
<v Speaker 1>I'm desperate to lose weight, that's gonna When people come
<v Speaker 1>in with that desperate to lose weight feeling, they have
<v Speaker 1>a challenge in time. Yeah, But when you're like, I
<v Speaker 1>really want to lose weight, but I also remember, you know,
<v Speaker 1>my dad had Type two diabetes, my mom had Type
<v Speaker 1>two diabetes. I want to age gracefully, I want to
<v Speaker 1>be healthy. Suddenly you're focused on other things beyond what
<v Speaker 1>that scale might be doing.
<v Speaker 2>Right. Yeah, and if weight loss is your only goal,
<v Speaker 2>and then it doesn't happen as quickly as you think
<v Speaker 2>it should. Oh, and that's when people get disillusioned and
<v Speaker 2>they wander away. Right. So yeah, having a goal yond
<v Speaker 2>weight loss is so important, I believe, all right. So
<v Speaker 2>our why this week is from Apple. My why, of course,
<v Speaker 2>if for weight loss, but staying with it for life. Overall.
<v Speaker 2>I am a better person because of IF. Before IF,
<v Speaker 2>I used to get angry when my sugar levels started
<v Speaker 2>to tank, but my overall mood is better. I look
<v Speaker 2>at things in a more positive way. I wish I
<v Speaker 2>knew about this way of life when my kids were
<v Speaker 2>young and at home. And you know, we have heard
<v Speaker 2>this many many times before. Immediately thought of Cheetah when
<v Speaker 2>I read this one. Oh yeah, yeah, and hello Apple.
<v Speaker 2>If this is the apple that I think it is,
<v Speaker 2>we miss you. Yes, this is our apple. We do
<v Speaker 2>miss you, all right. So our next question is from Donya. Donna, Donya,
<v Speaker 2>I'm not sure how to say that. I'm sorry, from
<v Speaker 2>Chapel Hill, North Carolina. Love your podcast and your books.
<v Speaker 2>I started IF at the end of a miserable two
<v Speaker 2>years with near constant GI issues due to CIBO. After
<v Speaker 2>many doctors and many treatments, I finally found a doctor
<v Speaker 2>who suggested IF and within two weeks, my whole GI
<v Speaker 2>system was back to normal. Compared to all of the complicated,
<v Speaker 2>restricted dietary interventions and exotic antibiotics and supplements I had
<v Speaker 2>been working with, IF was the simplest thing I had tried,
<v Speaker 2>and it was free, and best of all, it totally worked.
<v Speaker 2>So now five years later, I'm still loving fasting, and
<v Speaker 2>I decided to understand it a little better and up
<v Speaker 2>my game in the interest of reducing inflammation as I age,
<v Speaker 2>so that some of my joint pain would subside. I
<v Speaker 2>discovered your books in Clean Fasting almost a year ago,
<v Speaker 2>and that made IF even better. My joint pain is
<v Speaker 2>definitely reduced, and I have extended my fasting time from
<v Speaker 2>my prior sixteen to eighteen hours to eighteen to twenty
<v Speaker 2>hours most days. My question centers around whether we are
<v Speaker 2>focusing on the length of the feeding window or the
<v Speaker 2>length of the fast. It seems to me there's a
<v Speaker 2>nuanced answer here, which has to do with the goals.
<v Speaker 2>If the goal is to control eating by keeping the
<v Speaker 2>feeding window relative me short, then I think the focus
<v Speaker 2>that you consistently recommend of just keeping your four, five
<v Speaker 2>or six hour eating window makes a lot of sense.
<v Speaker 2>But if the focus is on reducing inflammation, then the
<v Speaker 2>length of the fast is more important. So since that's
<v Speaker 2>my goal, I tend to just make sure I get
<v Speaker 2>an eighteen to twenty hour fast every time, and I
<v Speaker 2>don't worry so much about the length of the eating window.
<v Speaker 2>For example, we people over last night and I took
<v Speaker 2>my last bite around nine pm, compared to my usual
<v Speaker 2>seven thirty pm window close time. So my plan for
<v Speaker 2>today is to fast until three or four o'clock in
<v Speaker 2>order to make sure I get in at least eighteen
<v Speaker 2>hours of fasting time, and nineteen would be even better.
<v Speaker 2>Does a different way of handling which place to focus
<v Speaker 2>window or fast make sense depending on the why?
<v Speaker 1>Well, first of all, I'm so glad that you're doing weal, Donna.
<v Speaker 1>I think it's amazing that your doctor suggested intermittent fasting
<v Speaker 1>and that helped with your GI situation. That's fantastic. So
<v Speaker 1>here's the thing. I don't care personally, I have no
<v Speaker 1>preference as to what you prefer toccount. If you want to,
<v Speaker 1>always make sure you get in at least eighteen or
<v Speaker 1>nineteen hours of fasting and then adjust your eating window
<v Speaker 1>depending on making sure you have enough fasting time. That
<v Speaker 1>is fine. Personally, I prefer to keep my eye on
<v Speaker 1>the length of my eating window. And it's not because
<v Speaker 1>I'm just trying to control the amount of food that
<v Speaker 1>I'm eating. It's because the math of it evens out
<v Speaker 1>with averages. Like when you think about the fact that
<v Speaker 1>every calendar day is twenty four hours. Okay, a calendar
<v Speaker 1>day twenty four hours. If you want to have eighteen
<v Speaker 1>hours of fasting in your twenty four hours of that
<v Speaker 1>calendar day, six will be your eating window of that
<v Speaker 1>twenty four hours of that calendar day. Now, of course
<v Speaker 1>we think of fasting sequentially and it spans two calendar days.
<v Speaker 1>But I don't stress about that because I don't want
<v Speaker 1>to have to always be calculating, Well, I eight until nine,
<v Speaker 1>so I have to get in at least eighteen hours
<v Speaker 1>and I have to make it to nineteen or eighteen.
<v Speaker 2>I don't like to live like that.
<v Speaker 1>So my goal is to live in a simple way,
<v Speaker 1>and for me, focusing on the length of my eating
<v Speaker 1>window ensures that my fast average ends up being a
<v Speaker 1>certain number, and my window ends up being a certain number.
<v Speaker 1>If my fast averages five hours a day, I'm sorry
<v Speaker 1>I said that backwards. If my eating window averages five
<v Speaker 1>hours a day, my fast mathematically must average nineteen hours
<v Speaker 1>a day. It's just easier for me to keep an
<v Speaker 1>eye on the length of my eating window.
<v Speaker 2>But if you have a.
<v Speaker 1>Personal rule in your head that I will always faster
<v Speaker 1>eighteen hours, you can do that. If you really are
<v Speaker 1>focused on getting a certain amount of fasting time in,
<v Speaker 1>that's all right personally, though, I don't want to have
<v Speaker 1>to do that much math.
<v Speaker 2>So will I stopped at nine? That means I can't
<v Speaker 2>open till three. I also don't like telling myself I can't.
<v Speaker 1>You know, if I want to eat it two and
<v Speaker 1>have a five hour window till seven, I'd rather do that.
<v Speaker 2>So it's really up to you. But I do not
<v Speaker 2>think that your why should necessarily determine which place to focus.
<v Speaker 2>Just do what is easier and makes the most sense
<v Speaker 2>for you.
<v Speaker 1>If you prefer counting your fast counter fast, that's really
<v Speaker 1>it's I think it's just a personal preference. But when
<v Speaker 1>we realize that either one works out mathematically because there's
<v Speaker 1>twenty four hours in a calendar day, you can adjust
<v Speaker 1>from there.
<v Speaker 2>Yes, well, And then I was going to say too,
<v Speaker 2>you know the Decreased inflammation come with fast and comes
<v Speaker 2>from many mechanisms, and you know a lot of it
<v Speaker 2>has to do with just the metabolic shift that occurs.
<v Speaker 2>It lowers pro inflammatory immune cells. But then also so
<v Speaker 2>just by keeping insulin low that we know insulin increases
<v Speaker 2>chronic inflammatory conditions. But then there's just different ways that
<v Speaker 2>it affects inflammation in the body. So as long as
<v Speaker 2>you're fasting, and a lot of it comes from gut health,
<v Speaker 2>So as long as you're fasting every day, I wouldn't
<v Speaker 2>get hung up on I have to get to eighteen
<v Speaker 2>hours because like Jin said, it's gonna all work out.
<v Speaker 2>So if one day you only fast seventeen hours, but
<v Speaker 2>then another day you fast nineteen hours. Like in the end,
<v Speaker 2>any amount of fasting, you're reducing oxidative stress, you are
<v Speaker 2>lowering inflammatory markers, and you're keeping insulin low, so you
<v Speaker 2>can do whatever makes you feel well. But for the
<v Speaker 2>long term and making this a sustainable lifestyle that can
<v Speaker 2>make you crazy after a while, it did me, and
<v Speaker 2>I tried to keep track of both for years and
<v Speaker 2>it just gets complicated and it doesn't fit with life sometimes,
<v Speaker 2>so I just want to I don't want you to
<v Speaker 2>worry so much about that that you create an unsustainable lifestyle. Right,
<v Speaker 2>all right, We have a book recommendation to share from
<v Speaker 2>Adrian in Massachusetts. High ladies. I'm a huge fan and
<v Speaker 2>your work has changed my life. Thank you. I recently
<v Speaker 2>read The Chimp Paradox by Steve Peters, and it blew
<v Speaker 2>my mind. It explains the two parts of our brain,
<v Speaker 2>the chimp brain and the human brain, and how when
<v Speaker 2>they do not agree with one another it can cause
<v Speaker 2>distress and anxiety. Though not the focus of the book,
<v Speaker 2>he did use eating slash weight loss as an illustration.
<v Speaker 2>My chimp brain may want to, for example, break my
<v Speaker 2>fast earlier than planned, even though the human part of
<v Speaker 2>my brain logically knows that I can and should wait
<v Speaker 2>as planned. It was comforting to learn that some of
<v Speaker 2>my tendencies sometimes are nature driven and not simply just
<v Speaker 2>a reflection of me being weak or without willpower. The
<v Speaker 2>most encouraging part of the book is we can retrain
<v Speaker 2>our chimps, and we are not stuck with the chimp
<v Speaker 2>we were born with. Yeah.
<v Speaker 1>I love that, and I also think about it as
<v Speaker 1>like the toddler and scientifics that wants it now right,
<v Speaker 1>and we can learn not to have it now pair
<v Speaker 1>it yourself.
<v Speaker 2>Hook Yes, all right, Before we get to the tweak
<v Speaker 2>of the week, I want to take a minute to
<v Speaker 2>encourage anyone who is feeling stuck or losing their fasting
<v Speaker 2>mojo to not give up. Maybe you're having trouble with
<v Speaker 2>mindset or figuring out which tweaks to make to break
<v Speaker 2>or bust a plateau, or maybe you need help in
<v Speaker 2>figuring out how to create a sustainable lifestyle after attempts
<v Speaker 2>that haven't stuck. Together, we can figure out what might
<v Speaker 2>be holding you back and create an action plan to
<v Speaker 2>help you find the success you deserve. Maybe you just
<v Speaker 2>need some daily one on one support for accountability. My
<v Speaker 2>monthly program is available for those who need more personal
<v Speaker 2>support in order to make things click. And as you know,
<v Speaker 2>I truly love and believe in IF, and I believe
<v Speaker 2>that everyone can find success when they have their right tools.
<v Speaker 2>Outside perspective and solutions can be really helpful for identifying
<v Speaker 2>what might be interfering on your path to success and
<v Speaker 2>eliminating them. I do book up about six to eight
<v Speaker 2>weeks in advance, so don't wait. Reach out today to
<v Speaker 2>learn more about how we can work together to get
<v Speaker 2>you on the path to success. Send me an email
<v Speaker 2>at Sherry at fast Feast repeat dot com and that's
<v Speaker 2>Sherry sh E R I one R.
<v Speaker 1>And now it's time for our tweak of the week.
<v Speaker 1>You know, I always say tweak it till it's easy.
<v Speaker 1>But the tweak that works for me might not be
<v Speaker 1>the one that works for you. And that's why it
<v Speaker 1>is super helpful to hear how other intermittent fasters are
<v Speaker 1>making intermittent fasting work for them. Ashley Shares, I really
<v Speaker 1>do believe that intermittent fasting puts a magnifying glass on
<v Speaker 1>foods that don't agree with you. Maybe it's that my
<v Speaker 1>stomach has had a good break from digestion, and when
<v Speaker 1>I give it food, I can really tell what bothers me.
<v Speaker 1>Maybe it's eating more food and a shorter window versus
<v Speaker 1>all day eating. Maybe it's the heat in my gut
<v Speaker 1>and it's just changing. Probably a mix of all of
<v Speaker 1>those things. All last week I was struggling with really
<v Speaker 1>bad bloat, gurd and heartburn. I figured it was one
<v Speaker 1>or all of the following causing my issue number one,
<v Speaker 1>too much food. At the beginning of my window number two,
<v Speaker 1>too much food closing my window. Number three black coffee
<v Speaker 1>during the fast. I prayed so much for this not
<v Speaker 1>to be it because I need my coffee. Number four
<v Speaker 1>sparkling water outside my eating window and carbonated drinks inside
<v Speaker 1>my eating window, and number five my food choices such
<v Speaker 1>as dark chocolate, tomatoes, et cetera. I could have easily
<v Speaker 1>decided that the problem was if and that intermittent fasting
<v Speaker 1>just wasn't working for me. Instead, I know intermittent fasting
<v Speaker 1>is for me and will work for me.
<v Speaker 2>I just need to.
<v Speaker 1>Tweak what I'm doing to avoid my stomach getting upset.
<v Speaker 1>I chose to slowly test the things on my list
<v Speaker 1>one at a time so I would know for sure
<v Speaker 1>what was causing myf issue and I can keep what
<v Speaker 1>I like if it's not contributing.
<v Speaker 2>Coffee. Cutting out coffee would be tested last. Lol.
<v Speaker 1>Well, this week, I've completely cut out the carbonated beverages
<v Speaker 1>inside and outside of my eating window, and then I
<v Speaker 1>open my window with a snack before having a larger meal.
<v Speaker 1>I found that just by doing those two things eliminated
<v Speaker 1>my stomach upset. Woo, coffee gets to stay. I guess
<v Speaker 1>it's a good lesson not to be extreme right away.
<v Speaker 1>In how we tweak things, we may not need to
<v Speaker 1>give up everything we love. I tend to have that
<v Speaker 1>all or nothing mindset. Sometimes it's also been a lesson
<v Speaker 1>to trust that the issue isn't if and I just
<v Speaker 1>need to tweak what I'm doing. I was worried for
<v Speaker 1>a minute because I haven't dealt with gird or heartburn
<v Speaker 1>issues in years. I'm so happy I'm able to continue
<v Speaker 1>to embrace the lifestyle and my stomach feels better.
<v Speaker 2>You know what I really love about this, Ashley. We
<v Speaker 2>really do need to be.
<v Speaker 1>A scientist in our study of one and you know
<v Speaker 1>when I would teach the scientific method to fourth graders,
<v Speaker 1>For example, we learn to change one variable at a
<v Speaker 1>time time because otherwise you don't know what the variable
<v Speaker 1>is that's making the difference. So I love that you
<v Speaker 1>focused on a variable at a time instead of trying.
<v Speaker 2>To change everything at once, and that you found the answer. Yep.
<v Speaker 2>All right. Well, we love to leave you with inspirational
<v Speaker 2>or motivational quotes, and this week we have a quote
<v Speaker 2>from James Clear shared by Kay and I just talked
<v Speaker 2>about atomic habits recently and James Clare is the author
<v Speaker 2>of it. He wrote, if your past achievements didn't make
<v Speaker 2>you meaningfully happier, don't expect your future achievements to make
<v Speaker 2>you happier. Remember that thing you so badly wanted. If
<v Speaker 2>getting it didn't meaningfully change your long term happiness, then
<v Speaker 2>you shouldn't expect the thing you want right now to
<v Speaker 2>change your long term happiness either. You are roughly as
<v Speaker 2>happy as you decide to be today, and someday years
<v Speaker 2>from now, after you accomplish the thing you've been striving for,
<v Speaker 2>you'll have to decide to be happy on that day too.
<v Speaker 2>Does this fellow have a way of hitting you hard
<v Speaker 2>in the feels or what Kay said? I have to
<v Speaker 2>process this one a while, but oops to my heart
<v Speaker 2>and head again. Yeah, you know that is powerful.
<v Speaker 1>You are roughly as happy as you decide to be today. Yeah,
<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 3>Don't forget to subscribe to this podcast to your favorite
<v Speaker 3>podcast app and if you haven't already, please leave us
<v Speaker 3>a five star review that helps new listeners find the
<v Speaker 3>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 Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to fast Feast Repeat dot com slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question Until next week.
<v Speaker 2>Thanks for listening. This podcast was edited by Resonate Recordings.