Episode 88: Appetite Changes After Weight Loss Medication, When to Work Out, The Clean Fast, and More

<v Speaker 1>Welcome the 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, Sherry, I'm doing wonderful. I'm glad.
<v Speaker 2>Anything new with you, Well, I don't know. I'm I'll
<v Speaker 2>just share this because I do believe in full transparency.
<v Speaker 2>You know that I love my clean, crunchy skin care
<v Speaker 2>and I've been raving about how much my skin's gotten better.
<v Speaker 2>But when I first started my clean skincare, I had
<v Speaker 2>a lot of dark spots, discolorations, Yeah, from the sun.
<v Speaker 2>I was a sun lover. And I've slowly worked and
<v Speaker 2>I've got it really faded. It looked good. I put
<v Speaker 2>in for this contest. My doctor's office now has this
<v Speaker 2>like laser resurfacing system that they do in the office.
<v Speaker 2>I put in like a like a drawing, A drawing. Yeah,
<v Speaker 2>I was trying to think of the name. I kept
<v Speaker 2>thinking sweet steaks. Anyway, and somehow I won. So I
<v Speaker 2>wanted three plasma it's called like opus plasma or anything
<v Speaker 2>resurfacing of my face. And I just had the second
<v Speaker 2>one and I noticed a difference after the first one,
<v Speaker 2>and I just as far as my residual dark spots
<v Speaker 2>faded even more. And while I was laying there while
<v Speaker 2>they're lasering my face and it was not the most
<v Speaker 2>comfortable thing, I thought, what on earth am I doing? Well?
<v Speaker 2>Time to say no to something free that you won, right,
<v Speaker 2>I know, I know? And my husband said something like,
<v Speaker 2>I can't believe you did that to your face. I'm like, look,
<v Speaker 2>beauty comes with a price, and some people are paying
<v Speaker 2>a lot of money to do that. I know, Like,
<v Speaker 2>how would I just say I'm kind of joined on
<v Speaker 2>a whim and then when they called me and told me,
<v Speaker 2>I won. But I do have to share, like my
<v Speaker 2>progress photos and my day after photos last time I
<v Speaker 2>had to share, and she's putting them on social media.
<v Speaker 2>So there are some strings attached. There are some strings attached.
<v Speaker 2>But I also don't know anybody locally really, so it's fine.
<v Speaker 2>But anyway, I'll let you know how that goes.
<v Speaker 1>Well, that's fine, And we were just joking before we
<v Speaker 1>started recording that we're glad we're not recording video.
<v Speaker 2>Sherry's skin is a little worse before better everybody. I
<v Speaker 2>looked a little bit like an oopa lupa last night,
<v Speaker 2>so it's a little better today.
<v Speaker 1>Well, I remember that you did this is your second treatment,
<v Speaker 1>the first one, and then you could really tell a
<v Speaker 1>difference after the healing.
<v Speaker 2>Yeah, I felt like after ten days I could really
<v Speaker 2>tell it, you really could. I saw it. My skin
<v Speaker 2>just looked bright and clear. So anyway, like I've stopped
<v Speaker 2>wearing foundation.
<v Speaker 1>Really that's awesome. I pretty much don't ever wear foundation anymore.
<v Speaker 1>Maybe I should, but I don't feel.
<v Speaker 2>Like it well, I always felt like I needed to
<v Speaker 2>because I didn't like my spots showing. So all right,
<v Speaker 2>Well we have a celebration from Crystal. She wrote, Monday
<v Speaker 2>started Week four. I would like to suggest a new
<v Speaker 2>name to the twenty eight day fastart and rather call
<v Speaker 2>it twenty eight day Freedom Start. I love that. Yeah,
<v Speaker 2>for someone that has struggled with the diet brain mentality,
<v Speaker 2>I'm feeling like this is a journey to freedom. Freedom
<v Speaker 2>to choose what I actually like to eat, not just
<v Speaker 2>saying dark chocolate is my favorite because it's healthier. Nope,
<v Speaker 2>I actually love white chocolate. I'm learning to love how
<v Speaker 2>I look in the morning, even if I don't know
<v Speaker 2>how much I weigh. Freedom to exercise because it's fun
<v Speaker 2>and I feel good not to lose weight. I really
<v Speaker 2>love the phrase that was brought out in a studied
<v Speaker 2>link from one of the FFR podcasts, am I Still
<v Speaker 2>hungry Versus am I Full? That has been life changing,
<v Speaker 2>right along with listening for the SI. I'm so excited
<v Speaker 2>to continue my first year of fasting. But first, my
<v Speaker 2>last week of the twenty eight day Freedom Start is
<v Speaker 2>on its way. I love that, and yeah, I do.
<v Speaker 2>I love that. In twenty eight days. She has found
<v Speaker 2>freedom from twenty one diet mentality that in twenty one
<v Speaker 2>days because she's just on that's Friday, Week four.
<v Speaker 1>But it really is all about freedom. Freedom to choose
<v Speaker 1>what you actually like to eat. And see, that's the
<v Speaker 1>part that has astonished me over time. What I like
<v Speaker 1>to eat now in twenty twenty five is not what
<v Speaker 1>I liked to eat in twenty fourteen when I started
<v Speaker 1>intermitten fasting. But I had been doing so many crazy
<v Speaker 1>diets over the decades.
<v Speaker 2>It was either on a crazy diet or I was like,
<v Speaker 2>to heck with it, I'm just gonna eat whatever. Right.
<v Speaker 1>I was either on or off, and so I was
<v Speaker 1>either losing weight or gaining weight.
<v Speaker 2>Literally that was it. I was up or down, that
<v Speaker 2>was it.
<v Speaker 1>And so I thought, I like to eat all this
<v Speaker 1>food that I would always eat when I wasn't on
<v Speaker 1>a diet.
<v Speaker 2>It's almost like I was rebelling, right.
<v Speaker 1>And so now that I'm over ten years in the lifestyle,
<v Speaker 1>what I want to eat is very very different. But
<v Speaker 1>I have the freedom to choose, and now it looks
<v Speaker 1>so very different. Like, you know, my trivia group goes
<v Speaker 1>out every Thursday. I'm like tired of eating pub food,
<v Speaker 1>right I'm like, I don't want to eat another burger
<v Speaker 1>with an egg on top and some fries. I don't
<v Speaker 1>want too Yeah, yeah, I just want to eat a
<v Speaker 1>healthy meal before I go.
<v Speaker 2>Well. And it's funny when you're on a diet and
<v Speaker 2>you're like, I can't have this. I can't have that now.
<v Speaker 2>It's like the forbidden fruit right now, that's all you want.
<v Speaker 2>All I want is a burger. And so when you're
<v Speaker 2>off the diet or taking a cheat day or whatever,
<v Speaker 2>and then you're like, I'm to eat it. It's so delicious.
<v Speaker 2>What's funny is when you have the freedom to choose that,
<v Speaker 2>then you're like, Okay, this really isn't all that delicious.
<v Speaker 1>Yeah, yeah, I don't want it exactly, Anya.
<v Speaker 2>The freedom to choose what you want, The freedom.
<v Speaker 1>To love how you look in the morning, even if
<v Speaker 1>you don't know how much you weigh, Like.
<v Speaker 2>I love that so much.
<v Speaker 1>Love that's my favorite thing for her twenty seventeen. I
<v Speaker 1>guess it's the last time I saw my weight and
<v Speaker 1>I don't know how much I weigh and feel it
<v Speaker 1>does feel like freedom. I know if my honesty pants
<v Speaker 1>are getting tighter, I know, and I know what to
<v Speaker 1>do about it. But and I also love the freedom
<v Speaker 1>to exercise because it's fun and it feels good not
<v Speaker 1>to lose weight. Yep, that's why we move our bodies, right,
<v Speaker 1>That's why we should move our bodies. Because it's fun
<v Speaker 1>and it makes you feel good. It's like a natural antidepressant.
<v Speaker 2>It is, it is. And I've always said, you know,
<v Speaker 2>kids when you say, well, I don't know it's changed
<v Speaker 2>recently with the indoor gaming or whatever, but it used
<v Speaker 2>to be tell a kid go outside and play, and
<v Speaker 2>no kid says I don't want to play, right, Yeah,
<v Speaker 2>now they might go. I feel about exercise like exercise
<v Speaker 2>is play for adults. We work, work, work, we're stressed.
<v Speaker 2>We sit at desks, we sit in front of the TV,
<v Speaker 2>you know, we sit and help kids do homework. And
<v Speaker 2>when we get to exercise, that should be our play.
<v Speaker 2>And you should be choosing exercise that you enjoy, that
<v Speaker 2>makes you feel good and that makes you happy, and
<v Speaker 2>you should just be experiencing that freedom of moving your
<v Speaker 2>body and getting sunshine and breaking a sweat and that's
<v Speaker 2>all so good for us for so many reasons besides
<v Speaker 2>weight loss. Yeah, you like getting out and going for
<v Speaker 2>a walk.
<v Speaker 1>And it's been really cold here and so I haven't
<v Speaker 1>been able to go outside and walk because, unlike all
<v Speaker 1>of you people who are in the cold places, I
<v Speaker 1>am a fragile flower.
<v Speaker 2>I'm sorry.
<v Speaker 1>I'm sorry too, I'm sorry. So I went to the
<v Speaker 1>mall yesterday and I just walked the walked them all
<v Speaker 1>in a circle. I walked in the stores too, and
<v Speaker 1>looked at things. I didn't buy anything. I was there,
<v Speaker 1>did a whole circle of the mall when in all
<v Speaker 1>the stores that looked interesting. I didn't even try on
<v Speaker 1>any clothes because nothing looked we say window worthy for food.
<v Speaker 1>Nothing looked try on worthy, nothing looked like anything I
<v Speaker 1>wanted to trial on.
<v Speaker 2>So but I walked and I don't know. I was
<v Speaker 2>there for a hour or so, just moving my body, legs,
<v Speaker 2>being your body.
<v Speaker 1>It felt really good to be out and walking around
<v Speaker 1>and seeing what was going on.
<v Speaker 2>And then I went back.
<v Speaker 1>Home and it was fun to be out and about
<v Speaker 1>and looking at what was there. This question is from Sues.
<v Speaker 1>Hello girls, I submitted a question a time back. I
<v Speaker 1>started clean IF seven times a week since getting off
<v Speaker 1>with Govy.
<v Speaker 2>I took it for almost three months.
<v Speaker 1>I did lose weight while on this med but I
<v Speaker 1>was doing IF as well. It was suggested prior that
<v Speaker 1>I do nineteen five. Since the weight loss kind of halted,
<v Speaker 1>I do nineteen five three to four days a weak
<v Speaker 1>and eighteen six the other Here's my issue. I am
<v Speaker 1>hungry all the time. Okay, So she's.
<v Speaker 2>Not on with Goovy anymore. No, And when it says
<v Speaker 2>I started clean IF seven times a week, do you
<v Speaker 2>think that means seven weeks ago she's been doing it.
<v Speaker 2>I think she's been doing it seven days a week.
<v Speaker 1>Oh okay, I think that she's fasting clean seven days
<v Speaker 1>a week. That's why I think that she means maybe,
<v Speaker 1>And before she wasn't. But now she's okay, fasting every day.
<v Speaker 1>She's fasting every single day. And she did lose weight
<v Speaker 1>on with GOV, but she was also doing intermittent fasting
<v Speaker 1>at that time as well. So her issue is she's
<v Speaker 1>hungry all the time. She says, my lunch is basically
<v Speaker 1>oiled eggs, a salad with beans and tuna or chicken
<v Speaker 1>of leftovers from last night's dinner, throwing a snack midday
<v Speaker 1>of course healthy choices. Dinner is typically meat and vegetables.
<v Speaker 1>Snack of carrots and plain Greek yogurt with peanut butter. Yes,
<v Speaker 1>I do eat candy or sweets, but I don't indulge
<v Speaker 1>or I don't over indulge. I usually eat within five
<v Speaker 1>hour between the hours of noon and seven. I change
<v Speaker 1>up my hours depending on work, whether it's weekends or.
<v Speaker 2>Just day to day activities.
<v Speaker 1>My question is what foods are actually satisfying and filling.
<v Speaker 1>By the way, I have a gluten sensitivity, but not
<v Speaker 1>as bad since if Since I don't get pains as
<v Speaker 1>I used to, I've been eating gluten containing foods occasionally.
<v Speaker 1>I was listening to a podcast and maybe I misheard you,
<v Speaker 1>But did you say inflammation can cause hunger? If yes,
<v Speaker 1>could this be my problem? Thank you for the educational podcasts.
<v Speaker 2>So I've wrecked my brain and I don't know. I
<v Speaker 2>think you misheard us. I was trying to figure out
<v Speaker 2>maybe what you heard us say. But I cannot associate
<v Speaker 2>inflammation and hunger other than increased inflammation does result an
<v Speaker 2>increased insulin, which includes insulin can make you feel hungrier
<v Speaker 2>than if your insulin is lower. But that's the only
<v Speaker 2>connection I can even put together, and that's kind of
<v Speaker 2>a stretch for me.
<v Speaker 1>You know, I have a big hunch here with this Sherry.
<v Speaker 1>I think that she's hungrier because she was doing Wagov
<v Speaker 1>for three months and her body was like overly restricted
<v Speaker 1>from the Wagov.
<v Speaker 2>Yeah, that's what I'm wondering. And the other thing is
<v Speaker 2>you said you've been off of it for three months
<v Speaker 2>you're now doing No, we don't know that she's been
<v Speaker 2>off of it for three months.
<v Speaker 1>She took it for almost three months. She took it
<v Speaker 1>for three months. We don't know how long she's been
<v Speaker 1>off it. That's the question.
<v Speaker 2>We have an idea. Yeah, okay, that's true. As I
<v Speaker 2>was putting the podcast together, I've read this and I
<v Speaker 2>had a lot of questions, but I did want to
<v Speaker 2>touch just on the fact that, so we know wagovy
<v Speaker 2>it works as a suppressant to your appetite because it
<v Speaker 2>makes you feel full with little amounts of food. So
<v Speaker 2>I don't know. You said you were fasting while you
<v Speaker 2>were doing the Wagov, So I don't know what your
<v Speaker 2>food intake looks like compare what it looks like with Theov. Yeah, right,
<v Speaker 2>I don't know what your food intake looks like now
<v Speaker 2>compared to what you were eating on wagovie and if
<v Speaker 2>you are eating the same amount of food but hungry,
<v Speaker 2>that makes sense to me because that same amount of
<v Speaker 2>food was satisfying to you on the wagobe because it
<v Speaker 2>stays in your stomach for a long time, it helps
<v Speaker 2>you feel full, it helps your brain not be hungry.
<v Speaker 2>So now you don't have that drug working. And we
<v Speaker 2>know that when people are eating with GOV, they're often
<v Speaker 2>restricting foods, right, That's what's causing the weight loss is
<v Speaker 2>they are under eating. This is why they're having muscle
<v Speaker 2>mass loss because they are really it's really like a
<v Speaker 2>forced restrictive diet. So anytime you come out of restriction,
<v Speaker 2>you're going to be really hungry. So as far as
<v Speaker 2>what foods are satisfying and filling, well, you know there
<v Speaker 2>are foods that they know increase GLP one in your
<v Speaker 2>body that naturally extra satisfied and those are lean proteens,
<v Speaker 2>high fiber foods, so your legumes, your high fiber grains, veggies,
<v Speaker 2>lots of veggies, so those are naturally going to promote
<v Speaker 2>extra GLP one in your body and stick with you.
<v Speaker 2>I believe eggs are on that list. As far as
<v Speaker 2>what's satisfying for you, that's going to be different. Jen
<v Speaker 2>and I have different needs each day, and for me,
<v Speaker 2>protein and fiber are very satiating. For me, Gin, I
<v Speaker 2>would be star lots of starcheek, carbs.
<v Speaker 1>Yeah, if I just had protein and vegetables, I would
<v Speaker 1>be so hungry.
<v Speaker 2>Well, it's like I shared before, I could eat a
<v Speaker 2>big salad. I think last week I said I could
<v Speaker 2>eat a big salad with protein and be very satisfied.
<v Speaker 2>I would be starving. I could easily eat that in
<v Speaker 2>my window and be done for the day. Right, So
<v Speaker 2>I should be able to do adf no problem. But
<v Speaker 2>I'm the person that doesn't like updates. So but Gen
<v Speaker 2>would be starving with that same salad. And this is
<v Speaker 2>what Jin has said. I don't really eat salads, and
<v Speaker 2>that's why they're not satisfying to her. So you're gonna
<v Speaker 2>have to figure out what is satisfying and filling for you.
<v Speaker 2>A big bowl of beans for me is satisfying and
<v Speaker 2>same for Gin. And beans are a natural GLP one producer.
<v Speaker 2>Try throwing some beans into your window. I love a
<v Speaker 2>hot bowl of beans. I had a little protein to mine.
<v Speaker 2>Gin adds butter to hers.
<v Speaker 1>You know, it's a ton and you know, like what
<v Speaker 1>Sue says that she's eating, I would be starving if
<v Speaker 1>I ate that if I had boiled eggs and a
<v Speaker 1>salad with beans in tuna or chicken, like I mean,
<v Speaker 1>I can't imagine that there's a lot of beans in there.
<v Speaker 2>I need like a giant amount of beans.
<v Speaker 1>And then she says she has carrots and yogurt with
<v Speaker 1>peanut butter, meat and vegetables, Like, I don't see other
<v Speaker 1>than that little bit of beans that she might have
<v Speaker 1>with the salad, I don't see the starchy carbs like
<v Speaker 1>I need potatoes, I need rice, I need something starchy,
<v Speaker 1>I need bread. I know that we've been led to
<v Speaker 1>believe as a culture that starts you carbs are while
<v Speaker 1>you're you're overweight. Well, I eat a lot of starch
<v Speaker 1>of carbs.
<v Speaker 2>I'm not overweight.
<v Speaker 1>So it just depends on your body. If you're not
<v Speaker 1>satisfied without starchy carbs. Then, like for me, if I
<v Speaker 1>decided I was never gonna eat sarch of carbs again,
<v Speaker 1>I would overeat other stuff trying to find the satisfaction
<v Speaker 1>that I need from the starchy carbs.
<v Speaker 2>So I would overeat, I would be overeating the protein.
<v Speaker 1>And the fat and the whatever, because I'm missing the
<v Speaker 1>satiety of the starchy carbs that I need to be full.
<v Speaker 1>If I had a big giant bait potato full of
<v Speaker 1>butter and sour cream, I'd be stuffed.
<v Speaker 2>Yes, So it's just a.
<v Speaker 1>Matter of finding out what really satisfies you. Back to sus,
<v Speaker 1>I really really think that part of her struggle is
<v Speaker 1>that would go be and that she was.
<v Speaker 2>On forced calorie restriction for three months.
<v Speaker 1>And if we know that, like when I talked about
<v Speaker 1>in Fast Feat, repeat about the Minnesota starvation experiment and
<v Speaker 1>what happened when they were forced to, you know, low
<v Speaker 1>calorie diet for a period of time, binge behavior is
<v Speaker 1>what resulted.
<v Speaker 2>Their appetite signals were ramped up.
<v Speaker 1>So if you think about the fact that the diet
<v Speaker 1>meds have been artificially lowering your hunger signals, so you
<v Speaker 1>were able to eat a very low calorie diet without
<v Speaker 1>even having to think about it because you just couldn't
<v Speaker 1>eat more. You were forcing your body to have calorie restriction,
<v Speaker 1>and now that's done, and now your body is like, Okay,
<v Speaker 1>that was really terrible.
<v Speaker 2>We were starving for three months. Feed me, feed me,
<v Speaker 2>feed me.
<v Speaker 1>That's what a body does because it doesn't want you
<v Speaker 1>to have a period of famine or starved to death.
<v Speaker 1>Our body doesn't want us to do that. So you
<v Speaker 1>might be someone who needs some ADF and a down
<v Speaker 1>day with a five hundred calorie satisfying meal, whatever that
<v Speaker 1>might look like, or maybe a full thirty six hour fast,
<v Speaker 1>whatever that would be easier for you, which either one
<v Speaker 1>of those two follow by an up day it's twelve
<v Speaker 1>hours with three full meals. You got to rev up
<v Speaker 1>that metabolic rate again and let your body know, because
<v Speaker 1>if you are hungry all the time, your body is
<v Speaker 1>letting you know something's not right. Either you're not eating
<v Speaker 1>the foods that satisfies your body, like we said, or
<v Speaker 1>it's your body still responding to the low calorie force
<v Speaker 1>restriction of a GOV and driving you to have a
<v Speaker 1>larger appetite. And that's why the upday would let your
<v Speaker 1>body know, Okay, we're not starving to death. The other
<v Speaker 1>thing that always I think when someone says they're starving
<v Speaker 1>all the time is maybe you're not fast and clean
<v Speaker 1>by accident. Yes, Like we had somebody in the community
<v Speaker 1>that took a medication early in the day and she
<v Speaker 1>white knuckled it through her fast every single day, and then.
<v Speaker 2>We said, hey, maybe it's the medication. She was able
<v Speaker 2>to move it.
<v Speaker 1>And I don't want people to just to move their
<v Speaker 1>medications without talking to your doctor, of course, but she
<v Speaker 1>was able to move the medication into her eating window
<v Speaker 1>and suddenly the fast easier.
<v Speaker 2>Yeah, and a little bit here in a couple questions down,
<v Speaker 2>we actually get to talk a little bit about the
<v Speaker 2>clean fast, So listen it up for that and make
<v Speaker 2>sure that you don't have any sneaky things coming into
<v Speaker 2>your key gas breakers. My other thing, too, is when
<v Speaker 2>you are wanting to figure out what true satiety is,
<v Speaker 2>you say you're usually eating within a five hour windows,
<v Speaker 2>but then you say you do nineteen five three to
<v Speaker 2>four days a week. So my suggestion would really be,
<v Speaker 2>do a five hour eating windows seven days a week.
<v Speaker 2>Make sure you're clean fasting seven days a week, and
<v Speaker 2>then don't trying to diet in your window. Don't eat
<v Speaker 2>foods because you think these foods help facilitate weight loss,
<v Speaker 2>or I'm going to eat in this manner because it's
<v Speaker 2>going to facilitate what loss. I want you to eat
<v Speaker 2>really good, delicious, nutritious food in your window to satiety.
<v Speaker 2>If you close your window and two, three, four hours
<v Speaker 2>later you are hungry, you're not fueling enough in your
<v Speaker 2>window because you should be satisfied, right, So that's another
<v Speaker 2>thing you can look at. And then if you can
<v Speaker 2>dial all that in and you're still really struggling with
<v Speaker 2>hunger or enough in your window or whatever, then, like
<v Speaker 2>Jen said, eightf I think is a great plan. So
<v Speaker 2>we have a question from Janelle in Lower Sackville, Nova Scotia.
<v Speaker 2>She said, Hi, Jen and Sherry. First of all, I
<v Speaker 2>love you too. You are always so helpful on the
<v Speaker 2>podcast and in the community. Insert heart emoji here. Thank you. Janell.
<v Speaker 2>She says, my question is about the release of growth
<v Speaker 2>hormone during the fast. I'm not sure I'm understanding it correctly.
<v Speaker 2>So during the fast, I know that we get a
<v Speaker 2>release of growth hormone. In a perfect world, I would
<v Speaker 2>be able to get my working out in during my
<v Speaker 2>fast before eating. However, I only have two days per
<v Speaker 2>week on the weekend where I can get a fasted
<v Speaker 2>workout in. It just doesn't work for my schedule. During
<v Speaker 2>the week I generally open my window anywhere between three
<v Speaker 2>to four pm and I close it between seven and eight,
<v Speaker 2>so my window is generally anywhere from three to five hours.
<v Speaker 2>I don't like to keep my window open past eight
<v Speaker 2>pm unless it's a special occasion or event. So I
<v Speaker 2>guess my question is this, If my growth hormone goes
<v Speaker 2>up naturally during the fast, but then I have to
<v Speaker 2>open my window at say three point thirty, but I
<v Speaker 2>don't get a workout in until five. Does the benefit
<v Speaker 2>of the growth hormone simply go away because I've broken
<v Speaker 2>my fast or does it stay elevated in your system
<v Speaker 2>for a certain amount of time even after eating. I'm
<v Speaker 2>not really sure if I'm explaining this or asking it correctly. Anyway,
<v Speaker 2>any info you have on this would be amazing.
<v Speaker 1>All right, So this is a great question, and this
<v Speaker 1>is an example of letting the theoretical concepts mess with
<v Speaker 1>your mind to the point that now you don't know
<v Speaker 1>what to do.
<v Speaker 2>Right. The increase of growth hormone.
<v Speaker 1>Intermittent fasting has been linked to an increase in growth hormone,
<v Speaker 1>but I can't tell you timing of that, like, I
<v Speaker 1>can't answer that, And I also don't think we're all
<v Speaker 1>going to be exactly the same, so I can't say,
<v Speaker 1>here's when it's the highest. And here's when the optimal
<v Speaker 1>time for you to work out is. I want you
<v Speaker 1>to get all of that out of your mind and
<v Speaker 1>just focus on is it possible or likely that intermittent
<v Speaker 1>fasting leads to having overall higher levels of growth hormone
<v Speaker 1>than if you were not living an intermittent fasting lifestyle. Sure,
<v Speaker 1>do you need to worry about what those levels are
<v Speaker 1>or when it might be happening. No, I want you
<v Speaker 1>to work out at the time that is right for you,
<v Speaker 1>whether that's fasting, whether that's in your window, whenever it
<v Speaker 1>feels good and it works for you, because I think
<v Speaker 1>that when we look at the theoretical stuff, we really
<v Speaker 1>just don't know exactly when your body's pulsonnal at extra
<v Speaker 1>growth hormone, We don't know.
<v Speaker 2>Well, do you know, you know hormone is the highest
<v Speaker 2>for Okay, take fasting out of equations. I don't know,
<v Speaker 2>Sherry knows while you're sleeping. Really okay, So everybody at
<v Speaker 2>two am to work out, right, I mean when you
<v Speaker 2>look at it that way, Yeah, and nobody's like, hey,
<v Speaker 2>growth hormone is the fast is the highest at two am.
<v Speaker 2>Everybody be she working at two am. We would be like,
<v Speaker 2>y'all are crazy, I'm sleeping at two am, right, t
<v Speaker 2>people would start doing it. Well, not this person now
<v Speaker 2>if I'm doing it, because I haven't been to sleep yet, right,
<v Speaker 2>So anyway, point, yeah, I didn't know that we're not
<v Speaker 2>structuring our days in a way to take advantage of
<v Speaker 2>growth hormone when we're not intermitt fasters. So we shouldn't
<v Speaker 2>be doing it when we are intermint fasters. If it
<v Speaker 2>works out great for you, great, But you know what
<v Speaker 2>else helps stimulate muscle growth? What Insulin? Yeah, that's true.
<v Speaker 2>Insulin is growth promoting. I mean there are bodybuilders who
<v Speaker 2>inject insulin, yeah, to help crow their muscles. So with
<v Speaker 2>that said, you could say there's a benefit to working
<v Speaker 2>out in the fence state because now.
<v Speaker 1>You get higher theoretical benefits around so many things.
<v Speaker 2>Right, And so I don't.
<v Speaker 1>Want, you know, unless you're like really trying to do
<v Speaker 1>something for like a weight competition, what you know. I
<v Speaker 1>don't think we need to let theoretical ideas structure what
<v Speaker 1>we're doing exactly exactly.
<v Speaker 2>Just live your life in a way that gives you
<v Speaker 2>balance and get your workouts in when they work for you,
<v Speaker 2>and it It really comes down to don't overthinking it.
<v Speaker 2>I mean, I know we're all into biohacking and this
<v Speaker 2>and that I'm not. I mean when I say we
<v Speaker 2>are all, I mean it's the big because word, it's
<v Speaker 2>the interest. Right now, you got people doing ice baths.
<v Speaker 2>I'm not. I'm not. So I get that this concept
<v Speaker 2>is out there and that we are way more in
<v Speaker 2>touch with these theories and stuff now than ever before,
<v Speaker 2>and we're in that information age where we can look
<v Speaker 2>up anything. But it comes down to just balance. Doing
<v Speaker 2>what provides balance in your life and helps you get
<v Speaker 2>everything done in the day that when it works for you.
<v Speaker 1>Yeah, and it was a great question, Janelle, because I
<v Speaker 1>totally understand we want to do the best thing, but
<v Speaker 1>the best thing is really just what works the best
<v Speaker 1>for your schedule. Honestly, I will firmly believe that whatever
<v Speaker 1>works best for your schedule is the best thing. So
<v Speaker 1>now it's time for our segment call what's your Why?
<v Speaker 1>And most of us began intermittent fasting with weight loss
<v Speaker 1>in mind, but you know, I believe that there is
<v Speaker 1>so much more to what intermittent fasting can do for
<v Speaker 1>us beyond weight loss. Just the freedom that we talked
<v Speaker 1>about in our celebration this week, freedom alone. So if
<v Speaker 1>your why is deeper than just what the scale is saying,
<v Speaker 1>then you're more likely to find long term success and
<v Speaker 1>view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Sarah. Sarah wrote,
<v Speaker 2>I put together this visual for me to print and
<v Speaker 2>put in places that I will see to remind me
<v Speaker 2>of my why, which are many, But what exactly is
<v Speaker 2>the plural of why? Somebody said whyse.
<v Speaker 3>Why, like why more than one why, but they spelled
<v Speaker 3>it wys se as in it's wise to have multiple
<v Speaker 3>why wies.
<v Speaker 2>To have lies Number one good sleep and reduced snoring.
<v Speaker 2>Number two, walk without knee pain and foot pain. Three
<v Speaker 2>more energy. Four fit into the size of clothes I
<v Speaker 2>want to wear. Five like what I see in the mirror.
<v Speaker 2>Six not shy away from being in photos. Seven, always
<v Speaker 2>be able to fit in any seat. Eight enjoy hiking
<v Speaker 2>again and biking and cross country skiing, which gives us
<v Speaker 2>to eleven a healthy, strong heart, and twelve to someday
<v Speaker 2>be an active grammy. Yeah, and I love those Those
<v Speaker 2>are great. Wise, So your white doesn't always have to
<v Speaker 2>be deep. Sometimes they could just be little different, added
<v Speaker 2>values to your life, being able to important haint your
<v Speaker 2>own toenails.
<v Speaker 1>Yeah, I couldn't do it when my big belly was
<v Speaker 1>in the way and our weigh two hundred and ten pounds.
<v Speaker 2>It was like when I was pregnant.
<v Speaker 1>My belly felt like I was pregnant and I couldn't
<v Speaker 1>do a pedicure for myself.
<v Speaker 2>Now I can. Yeah, all right, So we have had
<v Speaker 2>a quite a few questions pop into the submission form, which,
<v Speaker 2>by the way, if you're listening and you have any
<v Speaker 2>questions or success stories or inspirational quotes you want to share,
<v Speaker 2>we can always use your submissions. Go to fast feasrepeat
<v Speaker 2>dot com slash submit. So these questions range from what
<v Speaker 2>is a fast safe drink to other exposures during the fast,
<v Speaker 2>from chickory coffee to peppermint tea to boiled ginger. Does
<v Speaker 2>watching cooking shows while fasting cause an insulin response? So
<v Speaker 2>let's just dive into clean fast options. Jin, would you
<v Speaker 2>please explain what the only fast safe drinking options are
<v Speaker 2>and why?
<v Speaker 1>All right, So I'm going to do a little refresher
<v Speaker 1>lesson of our three fasting goals. When you understand the
<v Speaker 1>three fasting goals that can really help you know the
<v Speaker 1>answer to the question for yourself, because I want you
<v Speaker 1>to always know, all right. So the first fasting goal
<v Speaker 1>is we want to keep our insulin low. Why do
<v Speaker 1>we want to keep our insulin low? Well, just so
<v Speaker 1>we just said a minute ago, insulin is a storage
<v Speaker 1>building hormone. So when we want to tap into fat
<v Speaker 1>stores for fuel, we need insulin to be low. So
<v Speaker 1>how do we keep our insulin low?
<v Speaker 2>Well?
<v Speaker 1>Fasting is really really important because we know that our
<v Speaker 1>body releases insulin in response to eating, but it also
<v Speaker 1>releases insulin in response to food cues. The cephalic phase
<v Speaker 1>insulin response is one thing that I talk about in
<v Speaker 1>my book.
<v Speaker 2>So what is that. I first learned about.
<v Speaker 1>That when I read the Obesity Code in twenty sixteen,
<v Speaker 1>and that really inspired me to clean up my fast
<v Speaker 1>because Jason Fong talked about, you know, a study that
<v Speaker 1>they did with rats or mice or some kind of
<v Speaker 1>rodent where they painted the oral cavity the mouth cavity
<v Speaker 1>of these little rodents with artificial sweeteners so they could
<v Speaker 1>taste the sweetness on their little ratty tongues and their
<v Speaker 1>brain said, ooh huh, something Sweet's coming in even though
<v Speaker 1>it was zero calorie, it was artificial sweetener. The pancreas
<v Speaker 1>released a pulsive insulin. So imagine if you're like sitting
<v Speaker 1>around sipping a diet coke all the time, right, your
<v Speaker 1>brain is like, all right, sweetness coming in, coming in,
<v Speaker 1>coming in. It doesn't understand that it's a zero calorie sweetness.
<v Speaker 1>So you're gonna have that phase insolent response over and
<v Speaker 1>over again. More and more insulin is coming out. So
<v Speaker 1>we don't want anything that makes our brain think food
<v Speaker 1>is coming in, or sweetness, any kind of food like flavors.
<v Speaker 1>So then you can say, all right, well, let's just
<v Speaker 1>look at a few of those things Sheery mentioned. Peppermint tea.
<v Speaker 1>Could your brain think that something food like is coming in? Yes,
<v Speaker 1>avoid the peppermint tea. Boiled ginger that's food like. So
<v Speaker 1>any like lemon in your water, you know, anything like that.
<v Speaker 1>Anything that's going you are putting into your mouth, don't
<v Speaker 1>put it in if it's gonna food like, and your
<v Speaker 1>brain is going to think that food fruity, sweet, something's
<v Speaker 1>coming in, So avoid all of that. Now, does watching
<v Speaker 1>a cooking show while you're fasting cause an insulin response
<v Speaker 1>while I watch cooking shows while fasted me, it just
<v Speaker 1>doesn't bother me. I'm a big fan of only controlling
<v Speaker 1>what you can control. Now, if every time you watch
<v Speaker 1>a cooking show you find that you get shaky and
<v Speaker 1>nauseous and starving, maybe you have such a powerful brain
<v Speaker 1>that just the thought of the food makes your boy.
<v Speaker 2>It's possible. I'm not going to say that it isn't.
<v Speaker 2>It doesn't do that for me.
<v Speaker 1>Also, you know, walking through the mall yesterday, I walked
<v Speaker 1>past Cinnebon and it smelled really good, and I was like, Ooh,
<v Speaker 1>that smells really good, and then I kept going, you know,
<v Speaker 1>is it possible that a smell could cause a tiny
<v Speaker 1>little insulin response. Yes, but I can't control it, so
<v Speaker 1>I don't worry about that. I only worry about what
<v Speaker 1>I can control and what I'm putting in my mouth.
<v Speaker 2>So I a cooking show question. She said that her
<v Speaker 2>mouth waters when she's watching it, so she was concerned
<v Speaker 2>that her mouth watering was like a prompt to her
<v Speaker 2>brain that food was incoming. But I don't think there's
<v Speaker 2>a connection there. I look at people post delicious food
<v Speaker 2>pictures in community. I look at it all day. Somebody
<v Speaker 2>described a homeground tomato sandwich with avocado on sourdaugh this morning,
<v Speaker 2>and I and she had a picture of the tomato
<v Speaker 2>and it looked gorgeous and like my mouth watered. I
<v Speaker 2>was like, oh, now I want a tomato sandwich. But
<v Speaker 2>I didn't feel any different afterwards. I didn't get hungry.
<v Speaker 2>I didn't get nauseous or dizzy or anything that would
<v Speaker 2>indicate I broke my fast.
<v Speaker 1>Right, Any thought or smell or visual is not really
<v Speaker 1>going to be breaking a fast right right. So, but
<v Speaker 1>if you feel nauseous or queasy, or like a blood
<v Speaker 1>sugar crash after any of that, our bodies are different.
<v Speaker 1>Something that doesn't bother me might bother you. So that's
<v Speaker 1>where you are very much your own study of one.
<v Speaker 1>I have never worried about ambient smells. That being said,
<v Speaker 1>I don't burn candles that smell like food right while
<v Speaker 1>I'm fast, because that is something I can control. I
<v Speaker 1>don't need to do.
<v Speaker 2>That through your journey. You know, if you start out
<v Speaker 2>and you're really insulin resistant, you may not have as
<v Speaker 2>strong a response to certain stimuli. But then as you've
<v Speaker 2>been fasting for a while and you become more insulin sensitive,
<v Speaker 2>you may start having a stronger response. So, for instance,
<v Speaker 2>I used to be able to burn candles or have
<v Speaker 2>essential oils that smelled like lemon or whatever in my
<v Speaker 2>diffuser while I was fasting. But then the longer I fasted,
<v Speaker 2>the more insulin sensitive I became. Those things would actually
<v Speaker 2>trigger me. That's so interesting. They would like cause me
<v Speaker 2>to get hungry. I would all of a sudden start
<v Speaker 2>feeling my tummy rumbling, and I would get a little
<v Speaker 2>queasy feeling, and so I cannot have that going on
<v Speaker 2>and during my fast anymore.
<v Speaker 1>That's so interesting, all right, So that was the clean
<v Speaker 1>fast goal. Number one was keep your insulin low.
<v Speaker 2>Number two.
<v Speaker 1>We want to tap into our stored fuel and our
<v Speaker 1>stored fat for fuel. So to do that, we don't
<v Speaker 1>put in any source of fuel. We don't put butter
<v Speaker 1>in our coffee or MCT oil. We don't take exogenous keytones.
<v Speaker 2>Is anybody using those anymore? Share? I hope not. I
<v Speaker 2>don't think.
<v Speaker 1>So that was a big trend for a while. Everybody
<v Speaker 1>was like, oh, keytones are good, let's take some. Yes, No,
<v Speaker 1>don't do that anyway. The magic is not having the keytones,
<v Speaker 1>it's making the key tones anyway. So fasting goal number three.
<v Speaker 1>We want to have increased autophagy. And that's why we're
<v Speaker 1>not taking in any sources of protein during the fast.
<v Speaker 1>We're not having any kind of pre workout that has
<v Speaker 1>any no acids. Yeah, branch chain of me, no acids.
<v Speaker 1>We're not drinking bone broth all of that.
<v Speaker 2>So what can you have? When I tell you what
<v Speaker 2>you can have, this is pretty much it. This is it.
<v Speaker 1>You can have black coffee, actual coffee, don't put anything
<v Speaker 1>in it, okay, just black coffee, real coffee, not herbal
<v Speaker 1>coffee made from mushrooms or whatever, just real, actual coffee
<v Speaker 1>made from nothing but coffee beans that have been ground up.
<v Speaker 2>And then brood.
<v Speaker 1>Don't eat the coffee beans. We've gotten that before sharing
<v Speaker 1>and I get sweet beans. No brood coffee is not
<v Speaker 1>the same as now you're having. You're eating beans right now,
<v Speaker 1>I would not be fasting. Also, plain tea, real tea,
<v Speaker 1>anything made from the plant. That black tea, green tea
<v Speaker 1>that come you know, oolong is an example that's actual,
<v Speaker 1>just real tea. But then you have things like what
<v Speaker 1>is it earl gray, Earl grays.
<v Speaker 2>Not just plain tea.
<v Speaker 1>They've added bergamot flavor, which is a citrus flavor, and
<v Speaker 1>so that is not part of a clean fast. Then
<v Speaker 1>we've got all those herbal teas. Those are not part
<v Speaker 1>of a clean fast, like camo meal or peppermint tea
<v Speaker 1>or all these other sweet fruity food like I grew up.
<v Speaker 2>With drinking constant comments black tea, and it says constant,
<v Speaker 2>I'm looking at it right now. I looked it up.
<v Speaker 2>I had to look this one up. It says right
<v Speaker 2>on it constant comment black tea. Well, you might think, oh,
<v Speaker 2>it's black tea. However, if you flip the box over
<v Speaker 2>and you look at the ingredients, it says black tea,
<v Speaker 2>rind of oranges, sweet spice, natural flavor. So always look
<v Speaker 2>at the ingredients on whatever you're going to consume in
<v Speaker 2>your fast, because it's a delicious tea, but not in
<v Speaker 2>my eating window.
<v Speaker 1>I can tell you right now, I would get so
<v Speaker 1>sick if I drink that. And here's why I would
<v Speaker 1>like to punch tea in the face. And that is
<v Speaker 1>because if you flip it over. We have had so
<v Speaker 1>many people over the years. You probably know what I'm
<v Speaker 1>getting ready to say. They flip over their tea and
<v Speaker 1>they look at it. Maybe they're having liptin, they flip
<v Speaker 1>it over and then they're like, oh my god, I've
<v Speaker 1>been breaking my fast all this time, because.
<v Speaker 2>Why, Sherry, what do they orange peico? Right?
<v Speaker 1>Orange peco tea sounds like oranges and flavoring and orange flavoring.
<v Speaker 1>It is just a grade of tea. Orange peco tea
<v Speaker 1>has nothing to do with oranges or flavoring. It's just
<v Speaker 1>a grade of tea, like green tea, orange piko tea.
<v Speaker 1>It's just a descriptive term for real tea. So orange
<v Speaker 1>piko tea is fine. Orange flavoring in your tea is
<v Speaker 1>not fine. So tea is just the most confusing thing
<v Speaker 1>in the world.
<v Speaker 2>And I'm going to tell you right now. If it's
<v Speaker 2>herbal tea, if it says naturally decaffeinated on it, it's
<v Speaker 2>not tea. That means it's made from herbs. It's made
<v Speaker 2>from plants, shrubs, berries, bark. There is not one herbal
<v Speaker 2>tea out there that I would drink during my past.
<v Speaker 1>There's one I would drink, and that's Urban Mate. Okay,
<v Speaker 1>that's the only one me personally. I didn't mean everybody
<v Speaker 1>should try it, but I don't drink Urban Mate because
<v Speaker 1>I don't like it, but it's got a bitter flavor
<v Speaker 1>profile and it takes just gross enough that I think
<v Speaker 1>it's probably fine. But like no one is describing urba
<v Speaker 1>mate is like sweet and fruity and light. But it's
<v Speaker 1>a traditional herbal tea that's and say, the bitter flavor profile.
<v Speaker 1>But again, I'm not claiming that that is clean, fast, safe.
<v Speaker 1>It's more likely to be. That's the only one I
<v Speaker 1>can think of it.
<v Speaker 2>That would be why I've never tried it. But number one,
<v Speaker 2>I have had friends that drink it a lot, and
<v Speaker 2>they say it's like super addictive. Really yeah, I don't
<v Speaker 2>know if it's the caffeine content or whatever, but I've
<v Speaker 2>had two friends that got on a kick back probably
<v Speaker 2>fifteen years ago, and they struggled to quit drinking it.
<v Speaker 2>That's so interesting.
<v Speaker 1>I drank it back in the day. Well, I wasn't
<v Speaker 1>fast and clean. I was drinking a chai. You were
<v Speaker 1>a moday, And I mean that would definitely not be
<v Speaker 1>part of a clean fast because of the chai. But
<v Speaker 1>that's the only time I've ever really had it.
<v Speaker 2>So I've never tried it, so I can't tell you
<v Speaker 2>how I would react to it. But that'd would be
<v Speaker 2>one that if you really wanted to try it because
<v Speaker 2>you just really didn't like coffee, or maybe you just
<v Speaker 2>wanted to introduce a new flavor because you can't give
<v Speaker 2>up your creamy coffee or whatever whatever it may be.
<v Speaker 2>That's when I would really pay attention to how you feel,
<v Speaker 2>comparing it to a true clean fast and see if
<v Speaker 2>it's going to work for you.
<v Speaker 1>And of course I didn't mention plain water and plain
<v Speaker 1>sparkling water. I didn't mention that because we got off
<v Speaker 1>on our tea tingent after I punched tea in the face.
<v Speaker 1>But plain water, plain sparkling water, no flavors added, don't
<v Speaker 1>get the fruity or the whatever.
<v Speaker 2>It just needs to be just taste like sparkling water.
<v Speaker 2>If it has minerals added for taste or whatever, that's fine. Yeah,
<v Speaker 2>that's fine. Don't worry about that. We get that question
<v Speaker 2>a lot too on water. And then even with your coffee,
<v Speaker 2>read the ingredients, especially if it's a pre made coffee.
<v Speaker 2>And same with tea. If you're buying tea out of
<v Speaker 2>a bottle at the grocery store or the conveni store,
<v Speaker 2>there are very few fast safe, pre bottled teas out there,
<v Speaker 2>so we always read your ingredients. And then I just
<v Speaker 2>wanted to dress chickery coffee. A lot of people are like, well,
<v Speaker 2>if you can drink regular coffee, why can't you drink
<v Speaker 2>chicory coffee. So, despite its taste profile, which is described
<v Speaker 2>as bitter, it's not something you want to adjust in
<v Speaker 2>the fast because it is high in fiber, especially inulin,
<v Speaker 2>which is a prebiotic fiber that helps with digestion and
<v Speaker 2>gut health, and it contains fruit toase. Yeah. In one
<v Speaker 2>research article, and I actually put this in show notes,
<v Speaker 2>so if you don't believe me and you love chickery coffee,
<v Speaker 2>you can read this research on it. The results showed
<v Speaker 2>that chickery consumption stimulates insulin secretion from the pancreas, which
<v Speaker 2>can cause a hypoglycemic response and not what you want
<v Speaker 2>during the fast. And it is also thought to act
<v Speaker 2>as an appetite booster in some people. So none of
<v Speaker 2>that sounds like something you want in your fast at all.
<v Speaker 2>You are going to feel awful. And yeah, again, you
<v Speaker 2>can read that in show notes if you like.
<v Speaker 1>All right, before we get to our tweek of the week,
<v Speaker 1>I want to take a minute to tell you about
<v Speaker 1>my books. You know I am a teacher, I will
<v Speaker 1>always be a teacher at heart, so it makes me
<v Speaker 1>very happy to have a wide variety of resources for you.
<v Speaker 1>No matter where you are in your Internet fasting journey,
<v Speaker 1>you'll want to start with Delayed on Tonight, which I
<v Speaker 1>think is the best quick introduction to intermitt and fasting
<v Speaker 1>out there. The second edition is available in paperback and
<v Speaker 1>hardback only on Amazon, and you can get it in
<v Speaker 1>ebook and audiobook format wherever you find your ebooks or
<v Speaker 1>your audiobooks. The new edition was updated in twenty twenty
<v Speaker 1>four with a comprehensive ADF chapter I Clarify the word
<v Speaker 1>and clean fast In there. You'll find updates throughout the
<v Speaker 1>whole book, and my favorite part is there are all
<v Speaker 1>new success stories, all from inspirational members of the Delayed
<v Speaker 1>on Tonight community. Now, if you want to dig into
<v Speaker 1>the concepts from Delayed on Deny, either on your own
<v Speaker 1>or in a book study group with a friend or
<v Speaker 1>group of friends, I created a book study companion workbook
<v Speaker 1>called Delay Don't Deny Digging Deeper, and it's been updated
<v Speaker 1>to match the twenty twenty four Delayed on Deny updates.
<v Speaker 1>You will definitely hear schoolteacher gen coming through on every page,
<v Speaker 1>and you should joy reflecting on how to apply the
<v Speaker 1>concepts into your own life. We all know reading a
<v Speaker 1>book is one thing, applying it is another. And Delay
<v Speaker 1>Don't Deny Digging Deeper was designed to help you apply
<v Speaker 1>the concepts from Delay Don't Deny in a meaningful way. Now,
<v Speaker 1>if you're looking for a way to keep track of
<v Speaker 1>all sorts of things such as your daily fasts, your
<v Speaker 1>eating windows, your daily weights, your weekly averaging, goal setting,
<v Speaker 1>non scale victories, food and exercise journals, daily reflection, and
<v Speaker 1>more than you need the Delay Don't Deny Life Journal.
<v Speaker 1>It's designed to last you six months and it'll be
<v Speaker 1>a great place to keep track of what you're doing,
<v Speaker 1>what's working in your overall progress. By the way, someone
<v Speaker 1>shared about it in the community yesterday, Sherry, did you
<v Speaker 1>see it?
<v Speaker 2>She said? It was given as like a school work book.
<v Speaker 1>Yeah.
<v Speaker 2>I like, well, it was made by teachers, And that
<v Speaker 2>was the first thing I said when I got my
<v Speaker 2>copy of it years ago.
<v Speaker 1>Yeah, looks like a teacher designed this. So really I
<v Speaker 1>did design it as a teacher through my teacher brain,
<v Speaker 1>and teacher brains are really good at delivering content and
<v Speaker 1>helping you meaningfully reflect on things. That's literally what I
<v Speaker 1>did for twenty eight years in the classroom. So both
<v Speaker 1>Delayed on Deny Digging Deeper and the Delayed on Deny
<v Speaker 1>Life Journal are available in paperback form only on Amazon,
<v Speaker 1>and Digging Deeper is also available as an ebook wherever
<v Speaker 1>you get your ebooks.
<v Speaker 2>Yeah, and back to that life journal, the six month
<v Speaker 2>life Journal. Somebody asked why you included a food journal
<v Speaker 2>in it. Jen is not asking you to track your
<v Speaker 2>food and Capcols or Matt like that at all. There
<v Speaker 2>is no space for that at all. But when you
<v Speaker 2>start fasting, if you're new, and if you're not new,
<v Speaker 2>and you're struggling with like satiety in your windows or
<v Speaker 2>trying to figure out what foods work for you, which
<v Speaker 2>foods make you feel well, which foods lead to an inflammation,
<v Speaker 2>that is where keeping a food journal can be really
<v Speaker 2>helpful and especially too. Here's something somebody else shared. They
<v Speaker 2>were really struggling with some ultra processed foods and suites
<v Speaker 2>in their window. They noticed when they started a food
<v Speaker 2>journal that one that they were eating more than they
<v Speaker 2>thought they were eating, and two when it came down
<v Speaker 2>to do. I want to write that down and see
<v Speaker 2>it in my journal. They made the choice not to.
<v Speaker 2>So sometimes we just need that little extra piece of what's.
<v Speaker 1>The word accountability for accountability, Yeah, we.
<v Speaker 2>Just need that little bit of accountability. If it's well,
<v Speaker 2>nobody knows that I ate that because I ate it.
<v Speaker 2>It just didn't happen, It went away, right. Yeah. But
<v Speaker 2>if you have to then write it down and you
<v Speaker 2>have to be honest with yourself, then suddenly you're like,
<v Speaker 2>oh wow, maybe sweets are working their way and that
<v Speaker 2>could be the little tweak that you needed to see
<v Speaker 2>on paper to create change. Yeah. It's definitely.
<v Speaker 1>It's not a calorie counting food journal. It's not a
<v Speaker 1>macro counting food journal. It's really more reflective like what
<v Speaker 1>did I eat, how did I feel? What did I eat?
<v Speaker 2>Was I satisfied?
<v Speaker 1>That's sort of the thing, you know, all the stuff
<v Speaker 1>that we talk about in the podcast, yep.
<v Speaker 2>I did just want to back up really quick to
<v Speaker 2>the clean, fast, okay stuff that we were talking about.
<v Speaker 2>It made me think somebody was wanting to take a
<v Speaker 2>sleep aid and it came in gummy form. She shared
<v Speaker 2>that she cut it up into small pieces and swallowed
<v Speaker 2>it whole like pill because she thought that if she
<v Speaker 2>could bypass tasting the gummy that she wouldn't have any
<v Speaker 2>ill effects from it. Well, she did have some ill
<v Speaker 2>effects from it because she was pretty deeply fasted. And
<v Speaker 2>it doesn't matter whether you taste it or not. A
<v Speaker 2>gummy is still sugar. Yeah, So she put sugar into
<v Speaker 2>her stomach, her body released insulin in response to that sugar,
<v Speaker 2>and then she didn't feel well going forward. So there's
<v Speaker 2>two components. It's what you taste and then also what
<v Speaker 2>happens biologically in your body in response to whatever you've
<v Speaker 2>eaten or drank. And then as well supplements. Really look
<v Speaker 2>at any supplements that you're taking and move them to
<v Speaker 2>your eating window.
<v Speaker 1>That's a good point because the study that I was
<v Speaker 1>talking about before about the little little ratties with their
<v Speaker 1>cephalic phase insulin response from that was from artificial sweeteners
<v Speaker 1>in their mouth, and the brain was like, oh, sweetness
<v Speaker 1>coming in. We're gonna need some insulin because our brain
<v Speaker 1>connects sweetness with our blood sugar is going to go
<v Speaker 1>up and that's when we need the insulin. So our
<v Speaker 1>brain is kind of like getting ahead of things. Okay, everybody,
<v Speaker 1>we got some sugar coming in, go ahead and get
<v Speaker 1>some insulin on board so that our blood sugar doesn't
<v Speaker 1>go up too high. That's the whole point of the
<v Speaker 1>cephalic phase insulin response, except now that we're having artificial sweeteners,
<v Speaker 1>obviously no real sugars coming in, so our brain doesn't
<v Speaker 1>understand that sweetness could possibly not come with the sugar load,
<v Speaker 1>because in nature, sweetness does come with a sugar load.
<v Speaker 1>The coolest part of that little rat experiment is sad
<v Speaker 1>for the rat, but they clipped the nerve from the
<v Speaker 1>tongue to the brain. After repeating the experiment, they painted
<v Speaker 1>the oral cavity again with the artificial sweeteners. The rat
<v Speaker 1>couldn't taste it because the sensation didn't get through the
<v Speaker 1>nerve to the brain. There was no insulin response. So
<v Speaker 1>that really convinced me that right there really convinced me.
<v Speaker 1>And they've also done these same types of studies with humans. No,
<v Speaker 1>they didn't cut the nerve, but I talk about this
<v Speaker 1>on jen Stevens dot com in my blog section. There's
<v Speaker 1>one about insulin response that really digs into every single
<v Speaker 1>study about insulin response and analyzes those for anybody who
<v Speaker 1>would like to learn more about that. It's all in there,
<v Speaker 1>but actual sugar coming into the body, like with the
<v Speaker 1>gummy that you're swallowing, taste isn't the only thing, right,
<v Speaker 1>So yeah, you want to avoid having the actual sugar
<v Speaker 1>come in or the taste of the sugar, because if
<v Speaker 1>your blood sugar goes up, your body will really sensulin
<v Speaker 1>in response to that. That happens behind the scenes all
<v Speaker 1>the time, right, Yeah, all day long, our body is
<v Speaker 1>pulsing out enough insulin to keep our blood sugar within
<v Speaker 1>a range.
<v Speaker 2>We never have one to have zero inflin. Now it's
<v Speaker 2>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. That's why it's super
<v Speaker 1>helpful to hear how other intermittent fasters are making intermittent
<v Speaker 1>fasting work for them.
<v Speaker 2>So this week we have some tweaks from Rachel. Rachel wrote,
<v Speaker 2>I'm six months into if I Do nineteen five and
<v Speaker 2>I have been reflecting on what's helped me getting a
<v Speaker 2>smart scale that links to my happy Scale app. I
<v Speaker 2>step on it daily and I have the hide weight
<v Speaker 2>option on and I just look on a Monday using
<v Speaker 2>an eating window app. It gives me a mindset of
<v Speaker 2>I'm done and I like to see when my nineteen
<v Speaker 2>hours a fasting aer up. Going for a daily walk
<v Speaker 2>before opening my window. I work from home, so this
<v Speaker 2>is easy for me having my breakfast to open as
<v Speaker 2>I love porridge in the winter. I love mixing up
<v Speaker 2>the flavors, taking pictures, listening to Jin's podcast for week motivation,
<v Speaker 2>reading ultra processed people and now being as ultra processed
<v Speaker 2>free as possible, treating myself to a new item of
<v Speaker 2>clothing every so often. I love love my fasting life.
<v Speaker 2>Thank you Jin for this gift you have.
<v Speaker 1>Shared, and thank you to Sherry too for being a
<v Speaker 1>part of this work that we're doing.
<v Speaker 2>You know, I think those are some good tips. You
<v Speaker 2>want to take a minute to go through them. I
<v Speaker 2>do so. The Smart scale linking it to your phone,
<v Speaker 2>whether you use the Happy scale app, whether you use
<v Speaker 2>the weight tracking app in your phone, I mean even
<v Speaker 2>just like on my iPhone. The health app averages your
<v Speaker 2>weight so you can compare this week's average weight to
<v Speaker 2>last week's average weight. You can look at it that way.
<v Speaker 2>I use the Happy Scale app. They've added so many
<v Speaker 2>little features where you can hide data, like I can
<v Speaker 2>turn it to where I can only see my average
<v Speaker 2>for the week on Mondays, for instance. That's been a
<v Speaker 2>tip I've been sharing for years. Maybe Russ heard me
<v Speaker 2>talk about this, because this is a relatively new feature.
<v Speaker 2>You can hide every day of the week other than
<v Speaker 2>one day of the week.
<v Speaker 1>And then it shows you your weekly average as if
<v Speaker 1>you were doing it right, So.
<v Speaker 2>Then you can compare this Monday to last Monday. And
<v Speaker 2>then there's also just an average weight for the week
<v Speaker 2>rather than the moving average, which a moving average is
<v Speaker 2>a projection kind of. I mean, it's a calculation where
<v Speaker 2>they take like, okay, this is your average weight, and
<v Speaker 2>this is your average weight moving over time, but it's
<v Speaker 2>kind of like continual, so if you've really just took
<v Speaker 2>the last some people don't understand why if you take
<v Speaker 2>your last seven days and you average it, it's not
<v Speaker 2>the same as your moving average, right. But they have
<v Speaker 2>now added a real weekly average feature, so it can
<v Speaker 2>be really helpful. And this is how I stopped my
<v Speaker 2>scale drama that I had for years and years and
<v Speaker 2>years and really applying my self worth to what this
<v Speaker 2>scale said on any given day. I get on my
<v Speaker 2>Smart Scale. I love it record and I only look
<v Speaker 2>at my average on my Happy Scale app on Mondays.
<v Speaker 2>Monday's my day, and that's how I assess how my
<v Speaker 2>last week went, rather than looking at every day's information.
<v Speaker 1>I think that's really important. I'm a huge Happy Scale fan.
<v Speaker 1>I love Russ Shanahan who created it. He came on
<v Speaker 1>Intermittent Fasting Stories. He's an intermittent faster and actually we
<v Speaker 1>fun fact, you know how we met. My son Cal
<v Speaker 1>actually was interacting with him on Twitter.
<v Speaker 2>Oh is that how you met?
<v Speaker 1>Back when Cal had the window app that we're no
<v Speaker 1>longer associated with because he told it. Russ Shanahan, Hanna
<v Speaker 1>and Cal were interacting on Twitter and Russ said, I'm
<v Speaker 1>a big fan of your mom's and Cal said, look,
<v Speaker 1>you ever heard a Happy Scale. I'm like, yes, anyway,
<v Speaker 1>that was cool, but the moving average part would freak
<v Speaker 1>people out sometimes on Happy Scale because it changes every day.
<v Speaker 2>So now you're like, it's like looking at your fluctuation.
<v Speaker 1>You're like, oh no, my a moving average yesterday said
<v Speaker 1>this and today it says that, and then you can
<v Speaker 1>get in your head again. So I love that they've
<v Speaker 1>added that once a week you can just show you
<v Speaker 1>boom your weekly average, because I think that anything that
<v Speaker 1>you think is fluctuating can be really stressful because weight
<v Speaker 1>does fluctuate anyway.
<v Speaker 2>That's one to pop that in there. And I also
<v Speaker 2>use an eating window app. I like it. I don't
<v Speaker 2>see there's tools for everybody based off of your personality
<v Speaker 2>and what works for you. Jen likes pen and paper.
<v Speaker 2>She wants to make her own graphs. I do do
<v Speaker 2>the math by hand. I do. I do not. I'm
<v Speaker 2>not a pen and paper person. I like my apps.
<v Speaker 2>I like to write things down. I'm not going to
<v Speaker 2>do it.
<v Speaker 1>The way I learn is writing things down, like literally,
<v Speaker 1>that like when I would study, I would write things down.
<v Speaker 1>That's how it gets into my brain. Yeah.
<v Speaker 2>And then her going for a daily walk. I think
<v Speaker 2>that's great. Go get that walk in and feel good
<v Speaker 2>before you start eating, because a lot of times we
<v Speaker 2>eat to feel good. Yeah, if you're walking and get
<v Speaker 2>some sunshine, get some adorphins released. I bet she makes
<v Speaker 2>wiser choices with her food after that, because I always
<v Speaker 2>choose healthier for my body after I've gotten a little exercise.
<v Speaker 1>That's true, You're right, and I really love that she's
<v Speaker 1>reading ultra processed people because understanding how ultraprocessed foods were
<v Speaker 1>literally designed and a lab.
<v Speaker 2>To make us eat more of them.
<v Speaker 1>They've studied it, they know the flavor profile that's going
<v Speaker 1>to make you eat uncontrollably so you'll buy.
<v Speaker 2>More of their product.
<v Speaker 1>And understanding that can help you feel so much better
<v Speaker 1>about the fact that you're reacting negatively to those ultra
<v Speaker 1>processed foods. Of course you are, because that's how they
<v Speaker 1>were designed, and then it can steer you towards better
<v Speaker 1>choices and really recognizing, gosh, I ate a whole lot
<v Speaker 1>of crackers and.
<v Speaker 2>Then I was starving.
<v Speaker 1>Oh well it was the crackers, that's why. And so
<v Speaker 1>then you're no longer beating yourself up. You're like, I
<v Speaker 1>think I'm going to open with something different that satisfies
<v Speaker 1>me because you understand why.
<v Speaker 2>Yep, all right, Well, we love to leave you with
<v Speaker 2>this or motivational quotes, and this week we have a
<v Speaker 2>little inspirational message from the old New mom. Dear self,
<v Speaker 2>love yourself a little bit more than yesterday. Make yourself
<v Speaker 2>a priority, chase your goals, be grateful for the things
<v Speaker 2>you have, Be proud of yourself, and celebrate the amazing
<v Speaker 2>woman you are. She closed her note to herself with
<v Speaker 2>the quote tomorrow needs you and I just love this.
<v Speaker 2>And one of the things that stood out to this
<v Speaker 2>is we all deserve to make ourselves a priority. And
<v Speaker 2>I think somewhere along the line, I don't know how,
<v Speaker 2>I don't know where this started, but I think it's
<v Speaker 2>more prevalent for women. We are caretakers, and we take
<v Speaker 2>care of our loved ones, and we take care of
<v Speaker 2>our neighbors, and we take care of the kids and
<v Speaker 2>the husband and the coworkers, and a lot of times
<v Speaker 2>we don't take care of ourselves. I think in some
<v Speaker 2>cultures that it's even maybe taught that putting yourself first,
<v Speaker 2>making yourself a priority is selfish, and it's really not.
<v Speaker 2>You have to take care of yourself, and I think that,
<v Speaker 2>you know, making that a priority, to do something good
<v Speaker 2>for yourself every day is so important just for overall
<v Speaker 2>health in general.
<v Speaker 1>Yet we can't take care of others if we haven't
<v Speaker 1>taken care of ourselves. And I think that's the most
<v Speaker 1>important thing. You can't pour from an empty cop We've
<v Speaker 1>all heard that saying.
<v Speaker 2>And then that be proud of yourself and celebrate the
<v Speaker 2>amazing woman. You are again somebody in our community. Every
<v Speaker 2>week she makes a collage of her before picture in
<v Speaker 2>her current picture. She does pictures every week and she
<v Speaker 2>posts them and then she also has like what did
<v Speaker 2>she learn for the week? It's sort of her weekly
<v Speaker 2>check in, what did she struggle with? What did she learn?
<v Speaker 2>What were her wins for the week? And I love
<v Speaker 2>to see her weekly collage. And this week she apologized
<v Speaker 2>for it and she said, I'm sorry. I do this
<v Speaker 2>because it helps me. I'm not trying to brag. And
<v Speaker 2>my response to her was, you deserve to brag. Everybody
<v Speaker 2>deserves to brag. You deserve to shine, you deserve to
<v Speaker 2>pat yourself on the back. And it's okay. And you
<v Speaker 2>know in the community we are there to cheer you
<v Speaker 2>on and we want you to brag on yourself, and
<v Speaker 2>we're going to brag on you too. Well, let's imagine
<v Speaker 2>it this way.
<v Speaker 1>If no one ever posted anything but their struggles in
<v Speaker 1>the community, then that would be very discouraging. Yes, it
<v Speaker 1>would be like, look, everyone is having a hard time.
<v Speaker 1>There's no one here having success. What's wrong?
<v Speaker 2>Right? So we need people to also share their successes.
<v Speaker 1>Yes, we want you to share your struggles too, because
<v Speaker 1>if people only shared successes, that would also be a
<v Speaker 1>bad thing. We want the good, the bad, the ugly,
<v Speaker 1>the successes, the challenges.
<v Speaker 2>We want it all. It's that balance that's so important.
<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 Jen Stevens dot com community to join us.
<v Speaker 4>Don't forget to subscribe to this podcast to your favorite
<v Speaker 4>podcast app, and if you haven't already, please leave us
<v Speaker 4>a five star review that helps new listeners find the
<v Speaker 4>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.
<v Speaker 2>Until next week. Thanks for listening.