Episode 72: Fasting and Metabolism, When to Clean Up Your Diet, 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. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's Sherry?
<v Speaker 2>I'm doing great? How are you?
<v Speaker 1>I had the weirdest night's sleep last night. It's the
<v Speaker 1>change of season here, you know, So yesterday it was
<v Speaker 1>pretty warm, so I slept in my like shorts pajamas
<v Speaker 1>and I was so cold all night like I couldn't
<v Speaker 1>sleep at all, Like I kept waking up freezing. I
<v Speaker 1>kept trying to like cuddle up to chat, I guess,
<v Speaker 1>And then I finally fell back to sleep and I
<v Speaker 1>woke up and it was six forty five. People are
<v Speaker 1>probably like that, what you do mean?
<v Speaker 2>It doesn't sleep past like five thirty at the night.
<v Speaker 1>Yeah, So anyway, it was crazy, but it was a
<v Speaker 1>weird night sleeping. Then this morning it was like fifty
<v Speaker 1>five degrees and I was like, I don't know what
<v Speaker 1>to wear anyway, I'm cold.
<v Speaker 2>Well, it was fifty two this morning, and Luliu insisted
<v Speaker 2>on going outside, and I'm trying to be less of
<v Speaker 2>a woos about it.
<v Speaker 1>Well, if you're a sun it's warm. So I sat
<v Speaker 1>outside in the sun.
<v Speaker 2>And now, kaya don't I don't really get sent in
<v Speaker 2>my front yard. I've got all those tall pine trees
<v Speaker 2>in my front yard. It's got to be like midday
<v Speaker 2>before I get any sun.
<v Speaker 1>But sat on the porch at the beach house and
<v Speaker 1>I got pretty warm. So it's like one of those
<v Speaker 1>days where I don't know whether I'm going to be
<v Speaker 1>cold or hot.
<v Speaker 2>Yeah, I bundled up and went out. Yeah, I was
<v Speaker 2>using my life as better at the beach mug and
<v Speaker 2>thinking how much it would have been better to be
<v Speaker 2>sitting on your deck at your beach house.
<v Speaker 1>I was drinking out of My life is better at
<v Speaker 1>the beach mug too, So this is crazy.
<v Speaker 2>I'm gonna share this. My sleep has gotten so much
<v Speaker 2>better and I am actually waking up feeling refreshed.
<v Speaker 1>I'm so glad.
<v Speaker 2>And all I've done is started mouth taping.
<v Speaker 1>I tried that before. We had this conversation behind the
<v Speaker 1>scenes on a chat. But I tried that one time
<v Speaker 1>and it felt crazy. I don't like things touching me
<v Speaker 1>in weird places like my mouth.
<v Speaker 2>Well, I just used paper tape, like just.
<v Speaker 1>Yeah, I got that was when people were talking about it,
<v Speaker 1>when we like maybe, yeah I tried it, I was like,
<v Speaker 1>this is not for me. Okay, Well I've never tried
<v Speaker 1>it because I know I'm a mouth breather.
<v Speaker 2>Yeah, and I think I can't breathe through my nose.
<v Speaker 2>But I have recently. I'm going to tell you something too.
<v Speaker 2>I've recently learned that I have a tongue tie, which
<v Speaker 2>you hear about in kids. Yeah, but I had no
<v Speaker 2>idea I had one, which is explains like all my
<v Speaker 2>orthodonogia issues when I was a kid. I have a
<v Speaker 2>very crowded mouth. I have a very high palette and
<v Speaker 2>that comes from having a post to your tongue tie.
<v Speaker 2>And I am working to get this resolved. I'm doing
<v Speaker 2>some therapy in my mouth. And I had no idea.
<v Speaker 2>I have a special straw that I'm using. It's a
<v Speaker 2>therapy straw. I had no idea that you're supposed to
<v Speaker 2>put your tongue up to the roof of your mouth
<v Speaker 2>when you're drinking from a straw. My tongue, my entire life,
<v Speaker 2>I'm fifty one, just hangs around down the bottom of
<v Speaker 2>my mouth. I had no idea it's supposed to be
<v Speaker 2>up on the roof of your mouth. So this is
<v Speaker 2>like all like anyway, somebody reached out to me from
<v Speaker 2>our community who specializes in this, and she heard the
<v Speaker 2>podcast where I talked about how my body has changed
<v Speaker 2>so much since COVID and I'm telling you guys this
<v Speaker 2>because if this applies to you, you might want to
<v Speaker 2>get this checked out. She started asking me some questions
<v Speaker 2>about my sleep and how I breathe and my mouth.
<v Speaker 2>Now it's possible that she picked up on maybe a
<v Speaker 2>slight speech impediment I have because of this because she
<v Speaker 2>started as a speech and language pathologist and then she's
<v Speaker 2>gotten specialized in some other areas. And I'm sure she's
<v Speaker 2>listed the podcast as she's hearing this. She has changed
<v Speaker 2>my life already. Yay. Anyway, she was saying what they
<v Speaker 2>know since COVID is that people who have had or
<v Speaker 2>struggle with some sleep issues like sleep apnea type issues
<v Speaker 2>or structural issues with their mouth that affects their sleep,
<v Speaker 2>that after COVID they no longer are able to their
<v Speaker 2>bodies can't compensate as well, and that like, you may
<v Speaker 2>have done fine your whole life, and you've learned how
<v Speaker 2>to compensate, but that after COVID, for whatever reason, people
<v Speaker 2>do not exchange nitric oxide the same way, and that
<v Speaker 2>that affects your brain and can lead to the brain
<v Speaker 2>fog and fatigue and that sort of thing. Plus you're
<v Speaker 2>just not getting as good quality sleep while you're sleeping.
<v Speaker 2>I used to wake up multiple times a night, get
<v Speaker 2>up and go to the bathroom, toss and turn. Since
<v Speaker 2>I started working on my mouth therapy and started mouth taping,
<v Speaker 2>I am sleeping through the night.
<v Speaker 1>That's amazing. See I don't get up to go to
<v Speaker 1>the bathroom in the night. Like I never get up
<v Speaker 1>to go to the bathroom the middle of the night, which
<v Speaker 1>I think is very probably rare for women our age, right,
<v Speaker 1>I never get up. But last night I was just
<v Speaker 1>so cold. But am I gonna get up and put
<v Speaker 1>on something warm? No? I just suffered through. I can't
<v Speaker 1>get out of bed once a minute.
<v Speaker 2>That's I love my bedget. That's why I bedget if
<v Speaker 2>I get cold. They just bumped the temperature up a
<v Speaker 2>little bit. Well, I I bump it.
<v Speaker 1>I was like wrapped around Chad trying to get some
<v Speaker 1>body heat. I think I was. He's like, I don't
<v Speaker 1>think I slept very well either. I'm like, probably not, because.
<v Speaker 2>We're smothering.
<v Speaker 1>I'm probably anyway, But I'm glad you have found something
<v Speaker 1>that works. People who like mouth taping swear by it,
<v Speaker 1>like that's why I tried it. I'm like, well, okay,
<v Speaker 1>I'll try anything, but like you can sleep with an iemask,
<v Speaker 1>I can't. Oh, I can't put out, I can't wear
<v Speaker 1>I can't even wear like a hair clip that makes
<v Speaker 1>my head hurt. So I got a weird head. I
<v Speaker 1>don't like anything like it's it's amazing. I could wear
<v Speaker 1>headphones as long as I you might have.
<v Speaker 2>A little sensory processing.
<v Speaker 1>Oh, I'm sure I dish you. Yeah, I'm sure I do.
<v Speaker 2>Yeah. Yeah, I have to have my hair up in
<v Speaker 2>a bun, with my sleep mask on, earplugs in, and
<v Speaker 2>now I'm taping my mouth.
<v Speaker 1>I would be ripping all that off. Like there was
<v Speaker 1>some sharp tank where they had this thing that like
<v Speaker 1>wrapped you. It's called sleep or something. Oh, I've seen that,
<v Speaker 1>like a little sack that you get. And it was
<v Speaker 1>when I was having so much trouble sleeping. It was menopause,
<v Speaker 1>and of course I didn't know that, but now I do.
<v Speaker 1>But I was like, well, maybe I just need to
<v Speaker 1>be wrapped up while I'm sleeping. So I got one.
<v Speaker 1>I ripped that sucker off like one hour after I
<v Speaker 1>put it on me. I felt like I was going
<v Speaker 1>to die. My feet have to stick out. I just can't.
<v Speaker 1>But you know, there are people who are like, oh,
<v Speaker 1>that changed my life, so I cannot be constrained in
<v Speaker 1>any way. Apparently I get that.
<v Speaker 2>Yeah, I get that.
<v Speaker 1>All right.
<v Speaker 2>Well, yeah, I did want to share that because it's
<v Speaker 2>made a big difference. And Ira Ring and my sleep
<v Speaker 2>score has like drastically improved. My sleep efficiency is better.
<v Speaker 2>I feel like it's not taking me hours to wake
<v Speaker 2>up in the morning. Oh that yeah. And then even
<v Speaker 2>better than that is my resting heart rate is coming down,
<v Speaker 2>oh wow, which is huge.
<v Speaker 1>So see, you know, I pop out of bed like
<v Speaker 1>I literally shoot out of bed, like I'm just shot
<v Speaker 1>out of a cannon. And I'm like start my day, Like,
<v Speaker 1>I don't understand that takes you a long time to
<v Speaker 1>get awake things. I don't get that.
<v Speaker 2>He's only shown me these memes because I'm a high
<v Speaker 2>energy person. I'm like, go, go go. But at the
<v Speaker 2>same time, I'm always exhausted. And he's like, you sleep
<v Speaker 2>more than anybody I know to be so exhausted, which
<v Speaker 2>I don't. I don't. He only sleeps like five hours,
<v Speaker 2>so he thinks if I sleep seven that that's a
<v Speaker 2>lot of sleep. But yeah, it's like I'll be it'll
<v Speaker 2>be interesting to see if I need less sleep over
<v Speaker 2>time because I'm sleeping so much better.
<v Speaker 1>Yeah.
<v Speaker 2>So anyways, I'm excited about the changes.
<v Speaker 1>That's awesome.
<v Speaker 2>I definitely want to share that with people.
<v Speaker 1>I mean, it's definitely worth trying because people just might
<v Speaker 1>not know that it would change their life, or that
<v Speaker 1>might be like me, and they rip it off in
<v Speaker 1>the first hour because they're like, I feel like I'm
<v Speaker 1>going to die.
<v Speaker 2>Yeah, well she knows. She did tell me to like
<v Speaker 2>practice while you're awake, so you kind of get accustomed
<v Speaker 2>to it. But you know me, I'm aa just jump
<v Speaker 2>in with both feet, right person. So I just slapped
<v Speaker 2>it on and went to sleep one night and was
<v Speaker 2>surprised when I woke up and it was six am
<v Speaker 2>and I'd slept through the night.
<v Speaker 1>We'll see. I can't even wear lipstick or lip gloss
<v Speaker 1>because I don't like the way it feels on my lips. Okay,
<v Speaker 1>that's how weird I am. I can wear birts bees.
<v Speaker 1>That's it.
<v Speaker 2>Well, we all have our preferences. I'm weird. Yeah, all right,
<v Speaker 2>well let's share a let's your celebration this week we
<v Speaker 2>have a celebration from Denise. She said, I noticed today
<v Speaker 2>all this new hair growth on my head at my hairline,
<v Speaker 2>both at my neck and my temple, almost like a
<v Speaker 2>baby's hair growth. I've never struggled with hair loss, but
<v Speaker 2>as someone with fine hair, I'm excited to have more.
<v Speaker 2>I've also had really brittle fingernails, and I've struggled with
<v Speaker 2>toenail fungus for at least sixteen years. I've been on
<v Speaker 2>the horrible anti fungal several times over the years, and
<v Speaker 2>it would go away for six to twelve months or so,
<v Speaker 2>but it would ultimately re turn. Since starting intermittent fasting,
<v Speaker 2>my nails grow so strong and fast too. Yeah, I
<v Speaker 2>feel like I have finally cleared that fungus forever thanks
<v Speaker 2>to healing internally and naturally, and I love that. And
<v Speaker 2>those oral antifungals are They're hard on your body. And
<v Speaker 2>my husband had to take them for four months last
<v Speaker 2>spring and he was so sick from them.
<v Speaker 1>That doesn't fit fun. We hear that about toenail fungus
<v Speaker 1>clearing with you here and there people are like, my
<v Speaker 1>toenail is normal for the first time in ages, So
<v Speaker 1>that is amazing. So congratulations to you, Denise. Those are
<v Speaker 1>great victories. All right, We've got a question from a
<v Speaker 1>listener miserable in Missouri. I am forty three years old
<v Speaker 1>and I've struggled with my weight and diet brain for
<v Speaker 1>a long time. I have intermittently been intermittent fasting since
<v Speaker 1>the nineties without knowing what it was just to look
<v Speaker 1>good for a special occasion. For example, I fasted before
<v Speaker 1>a party or a date to feel better or eleven
<v Speaker 1>with three children, and I weighed one fifteen at my
<v Speaker 1>smallest and almost two hundred at my heaviest. I have
<v Speaker 1>a desk job, but do strength and conditioning five times
<v Speaker 1>a week martial arts two to three times a week.
<v Speaker 1>I found out about you a few months ago and
<v Speaker 1>learned about clean fasting and IF as a lifestyle, which
<v Speaker 1>is what I am currently trying to adapt. You taught
<v Speaker 1>me about ADF and I went hard for two weeks
<v Speaker 1>on this and did really well, losing about ten pounds
<v Speaker 1>doing three thirty six hour fasts and four days of
<v Speaker 1>a twelve hour eating window. I have since gained that
<v Speaker 1>weight back and currently weigh one hundred and fifty three.
<v Speaker 1>I was aiming to complete ADF for at least one month,
<v Speaker 1>as I am pretty sure I am very insulin resistant,
<v Speaker 1>but I'm struggling to stick to it. I know it
<v Speaker 1>is more a mental thing for me, as I will
<v Speaker 1>eat without feeling hunger or binge knowing I will close
<v Speaker 1>my window. I also struggled with acid reflux for years
<v Speaker 1>and finally went to get it checked out, resulting in
<v Speaker 1>a diagnosis of gastro Perice says, is that how you
<v Speaker 1>say that sheared all right okay? Which is described as
<v Speaker 1>paralysis of the stomach and the diet for this is awful,
<v Speaker 1>which also calls for calls for small meals throughout the day.
<v Speaker 1>I want to note that I felt great on ADF
<v Speaker 1>and had little stomach issues. My questions are number one,
<v Speaker 1>how long is it safe to do ADF four? Two?
<v Speaker 1>Is my active lifestyle safe with ADF? Three? How do
<v Speaker 1>I get enough nutrition and sticking to my up days
<v Speaker 1>with gastioporesis if I only want to do two meals
<v Speaker 1>and ADF? Any advice would be appreciated. And I am
<v Speaker 1>so glad that you reached out Miserable in Missouri, because
<v Speaker 1>we have a lot of myths to bust for you
<v Speaker 1>and suggestions. I can think of like a hundred suggestions already.
<v Speaker 2>Well, starting at the very beginning when she said she
<v Speaker 2>used to fast before a party or date to feel
<v Speaker 2>better or whatever, or like she said she's been intermittently
<v Speaker 2>ifing since the nineties, I bet you weren't truly fasting.
<v Speaker 1>Yeah, it sounds like crash diet and not eating.
<v Speaker 2>Yeah, skipping eating yeah, as we know, is not the
<v Speaker 2>same thing as fasting. So you know all of that
<v Speaker 2>time when you were younger, you know, of just you
<v Speaker 2>were skipping meals or whatever. Yes, maybe you were small,
<v Speaker 2>but you know over time that starts to lower your
<v Speaker 2>metabolic rate, which then of course you start to gain
<v Speaker 2>weight because you can't maintain that little you know, food
<v Speaker 2>on a daily basis. So I think ADF sounds like
<v Speaker 2>a great schedule for you for many reasons. That's just
<v Speaker 2>one of them too. You think that you're insulin resistant,
<v Speaker 2>which you know, if you have been overweight significantly, you know,
<v Speaker 2>two hundred pounds at four eleven, you know.
<v Speaker 1>You likely are.
<v Speaker 2>I really would encourage you to get a fasting insulin
<v Speaker 2>level done, just so that you have that as a
<v Speaker 2>as a measurement, like a baseline, so you know where
<v Speaker 2>you're at, so you can see, you know what your
<v Speaker 2>protocol is doing for healing. For that, I don't really know.
<v Speaker 2>You said you found out about a few months ago
<v Speaker 2>about clean fasting, and then you said you went into ADF.
<v Speaker 2>So I'm not sure we're in that last few months
<v Speaker 2>that you attempted ADF, but it could be that you
<v Speaker 2>just weren't ready for it. You might have attempted to
<v Speaker 2>do it too soon before your body and your brain
<v Speaker 2>and everything was adapted.
<v Speaker 1>Yet, see, I am wondering if she started with ADF.
<v Speaker 1>That's well, but I couldn't tell that she she heard
<v Speaker 1>about it a bit and fasting and the clean fast
<v Speaker 1>as a lifestyle and then maybe went straight to ADF.
<v Speaker 2>When I first read this. That's kind of what I wondered,
<v Speaker 2>right so, and I don't know what she's doing right now.
<v Speaker 2>Say so, my first thing I would tell you is
<v Speaker 2>to clean fast every day. Settle into that as a
<v Speaker 2>lifestyle right now, and really get that down time re shan,
<v Speaker 2>eating time, restating. Yeap, yes, yes, sheoose a window right
<v Speaker 2>now that works for you. Whether you want afternoon or
<v Speaker 2>evening morning, that's totally up to you. And then you know,
<v Speaker 2>with your gastro prises, so that means food is going
<v Speaker 2>to just kind of sit in your stomach and it's
<v Speaker 2>not going to clear out, you know, quickly, so you
<v Speaker 2>may find that you need to eat kind of snack
<v Speaker 2>your way through your eating window. And then again you know,
<v Speaker 2>choose foods that you know make you feel best, because
<v Speaker 2>I know with gaster priezs. Like you said, there is
<v Speaker 2>a there is some foods that don't make you feel
<v Speaker 2>as great, so that can be really helpful. Get that
<v Speaker 2>rhythm down and then when you're feeling you know good
<v Speaker 2>with that, then you can switch back to ADF and
<v Speaker 2>try that. And I really do. You said you used
<v Speaker 2>to do thirty six hour fast in a twelve hour
<v Speaker 2>eating window during the two weeks that you did this,
<v Speaker 2>But then you say you want to do two meals
<v Speaker 2>in ADF. But again, I'm going to challenge you not
<v Speaker 2>to even call them meals because of your condition. Just
<v Speaker 2>eat over the course of day for twelve hours. Yes,
<v Speaker 2>so wake up in the morning, start eating. You know,
<v Speaker 2>you don't want to feel uncomfortably full, So you know
<v Speaker 2>this is a little different for you than other people.
<v Speaker 2>So if you have to graze your way through your
<v Speaker 2>twelve hour days with little bitty snacks and that's what
<v Speaker 2>you need to do to get your nutrition in, then
<v Speaker 2>that's what you do, because you know your situation is
<v Speaker 2>a little bit different. And I actually know. We had
<v Speaker 2>a moderator in our DDD group. She used a twelve
<v Speaker 2>hour update and she was not a big meal eater.
<v Speaker 2>She really did kind of snack her way through her
<v Speaker 2>days and that's how she felt best and she was
<v Speaker 2>very successful with that as a lifestyle. So don't feel
<v Speaker 2>like you have to stick to two meals and then I'll.
<v Speaker 1>Try to stick to two meals either, because we're not
<v Speaker 1>trying to be restrictive on an update. The update is
<v Speaker 1>for the metabolic boost. You got to know what each
<v Speaker 1>day is for.
<v Speaker 2>And just because you asked about, you know, can you
<v Speaker 2>do ADF with your active lifestyle? You know, you may
<v Speaker 2>feel best if you do a down day meal because
<v Speaker 2>you're just so active. It sounds like you do quite
<v Speaker 2>a lot martial arts and strength and conditioning, you know,
<v Speaker 2>So you know, I would use the five hundred calorie
<v Speaker 2>downday meal and then have a twelve day, twelve hour
<v Speaker 2>updy and you can do that indefinitely. Do you have
<v Speaker 2>any other.
<v Speaker 1>Yeah, the research on ADF is very clear that it
<v Speaker 1>can be done as a lifestyle. Like some people do
<v Speaker 1>ADF as their lifestyle, like truly every other day, updown,
<v Speaker 1>up down, updown, and they love it. So if you
<v Speaker 1>love it, it's safe to do it as long as
<v Speaker 1>you want to do it like that. And the key
<v Speaker 1>is that, like Sheeran, and I already said you're not
<v Speaker 1>trying to limit to two meals on updays. That would
<v Speaker 1>be the bare minimum. And since you need to probably
<v Speaker 1>eat smaller meals spread out over your update, you definitely
<v Speaker 1>don't want to try to fit it into two larger meals.
<v Speaker 1>That would definitely not be what we would recommend. And again,
<v Speaker 1>just like we already said, I want to reiterate that
<v Speaker 1>you need to really settle in and build up your
<v Speaker 1>fasting muscle first. And it sounds like to me like
<v Speaker 1>you tried to do too much too soon before you're ready,
<v Speaker 1>and then you crashed and burned and it didn't work out.
<v Speaker 1>So that is why we recommend that you really become
<v Speaker 1>an intermittent faster first with the daily eating window approach
<v Speaker 1>before trying adf just because you know you want to
<v Speaker 1>feel settled, you want to build up your fasting muscle,
<v Speaker 1>and anything we do with extremes or are out of
<v Speaker 1>desperation or because we think more is better, those things
<v Speaker 1>usually backfire and you need to relax into the process,
<v Speaker 1>feel good about your clean fast every day, feel good
<v Speaker 1>about intermittent fasting, and then it's time to start trying
<v Speaker 1>down days and up days, and you really want to
<v Speaker 1>make sure that you're up days are sufficient, especially with
<v Speaker 1>your stomach issue.
<v Speaker 2>Yeah, yeah, And I do think for you as far
<v Speaker 2>as you know, being able to comfortably eat enough. On
<v Speaker 2>an update, you know, you really do want to take
<v Speaker 2>a look at the Gastropares's diet because what you don't
<v Speaker 2>want to do is eat foods that prolong the time
<v Speaker 2>and your stomach, so high fat foods that slows down
<v Speaker 2>like transit time and stuff. So you know, you would
<v Speaker 2>want to avoid eating high fat foods. You would want
<v Speaker 2>to avoid eating raw vegetables, you know, So really use
<v Speaker 2>that to your advantage and choose the foods that are
<v Speaker 2>going to be best for your body. And you're going
<v Speaker 2>to feel better, and I think you're going to be
<v Speaker 2>more successful with ADF if you do that. Yeah, all right,
<v Speaker 2>So we have another question. This is from Jenny and Portland, Oregon.
<v Speaker 2>She said, I recently heard you talking about having a
<v Speaker 2>long term short window and how it will slow your metabolism.
<v Speaker 2>Here's my question. I'm forty three five six and I
<v Speaker 2>have been fasting since October of twenty twenty three, so
<v Speaker 2>that's a year now. She says, I started at two
<v Speaker 2>hundred and thirty three pounds, and I hit my lowest
<v Speaker 2>weight in early August twenty twenty four at one hundred
<v Speaker 2>and eighty three. Since then, I've been playing around and
<v Speaker 2>yo yo ing with the same five to seven pounds
<v Speaker 2>while hovering around one hundred and eighty five pound average.
<v Speaker 2>I do a four hour window five days a week,
<v Speaker 2>with a four to six hour window two days a week.
<v Speaker 2>Is this enough to keep my metabolism awake? Or should
<v Speaker 2>I move to ADF? And if I do, is one
<v Speaker 2>down day a week enough? The absolute best part of
<v Speaker 2>this for me has been not worrying about food at work.
<v Speaker 2>Or should I add in a third six hour window
<v Speaker 2>to help? Thanks for making fasting simple to understand and
<v Speaker 2>being so supportive.
<v Speaker 1>All right, Jenny, these are great questions, and thank you
<v Speaker 1>for asking them. I first want to correct one word
<v Speaker 1>that in you said a long short term window will
<v Speaker 1>flow your metabolism. I want to be really careful with
<v Speaker 1>ABBS salutes. A long term short window could slow your metabolism,
<v Speaker 1>I think is a better way to phrase it, right.
<v Speaker 1>And when do we worry about a slow metabolism? When
<v Speaker 1>is it a problem? When is it not that big
<v Speaker 1>of a deal? When is it something we need to correct.
<v Speaker 1>And I want to reiterate that if your metabolism slows
<v Speaker 1>and you're at your goal weight and you're eating in
<v Speaker 1>a way that you feel good, it is irrelevant because
<v Speaker 1>that is what a plateau is. That's what maintenance is.
<v Speaker 1>Right when your body adapts to what you're doing and
<v Speaker 1>you settle in at a Wait, here's the thing. You
<v Speaker 1>are five six and you're kind of plateaued at one
<v Speaker 1>eighty three, and that is not where you want to
<v Speaker 1>end up. So it does sound like your body has
<v Speaker 1>adapted to what you're doing. Right now, your body has said, Okay,
<v Speaker 1>this four to five hour window plus my four to
<v Speaker 1>six hour window two days a week. I got it.
<v Speaker 1>I'm in balance, Tomeo Stacey. I'm going to maintain right here.
<v Speaker 1>This works great. So does that mean your metabolism has slowed, Well,
<v Speaker 1>it just means you've adapted to what you're doing. So
<v Speaker 1>that that's the phrasing that I wanted to reiterate there. Now,
<v Speaker 1>if you think that your body has adapted to what
<v Speaker 1>you're doing, and it sounds like it has, what can
<v Speaker 1>you do about that? And that is where ADF is
<v Speaker 1>so effective. Whether you're doing one down day a week
<v Speaker 1>followed by one up day and see what happens, and
<v Speaker 1>the rest you know, your daily eating window that you're
<v Speaker 1>used to, you're four to six hours. Try that and
<v Speaker 1>see what happens. You'll know after a few weeks based
<v Speaker 1>on what your trend is doing. Weighing daily, calculating your
<v Speaker 1>weekly average, you'll know if that is getting the needle
<v Speaker 1>moving again. If one down day for fat loss, one
<v Speaker 1>up day for the metabolic boost, and the other five
<v Speaker 1>days your regular eating window day. If that makes a difference,
<v Speaker 1>your weekly average will show you. If it doesn't, you
<v Speaker 1>can try adding a second a week to see what happens. Now,
<v Speaker 1>the suggestion that you made about adding a third six
<v Speaker 1>hour window, I don't think that's going to be quite enough.
<v Speaker 1>That's really there's not a lot of difference between four
<v Speaker 1>hours and six hours. I mean there can be depending
<v Speaker 1>on how much you eat. And that's the thing. Somebody
<v Speaker 1>could eat more in four hours than somebody else eats
<v Speaker 1>in six hours, and so it's it's not only what
<v Speaker 1>the time is, it's also how much you're eating. Somebody
<v Speaker 1>who's a really hearty eater could eat a whole lot
<v Speaker 1>of food in four hours, whereas someone who's a restrained
<v Speaker 1>eater might not eat very much in six hours. So
<v Speaker 1>the length of your window is one factor, but how
<v Speaker 1>much you're fitting in there is what can make a difference.
<v Speaker 1>You know, I have not, you know, gotten to the
<v Speaker 1>point where I feel like I slowed my metabolism with
<v Speaker 1>my five hour window. I feel like I've adapted very
<v Speaker 1>nicely and I can have days right, eat more, days right,
<v Speaker 1>eat less. It all works out, but I'm also maintaining.
<v Speaker 1>So what did you want to add to that.
<v Speaker 2>Sherry, Well, my brain goes in a whole different.
<v Speaker 1>Well, okay, I can't wait here. That's why we're a
<v Speaker 1>good team.
<v Speaker 2>So well, first of all, it's hard to know because
<v Speaker 2>she doesn't really talk about like how she eats or
<v Speaker 2>that sort of thing. So, I mean, as I got
<v Speaker 2>closer to where I wanted my goal weight to be,
<v Speaker 2>I did have to clean up my diet. And you
<v Speaker 2>don't talk about how you eat. So if you are
<v Speaker 2>concerned that you know you're at this plateau, you can't
<v Speaker 2>get it to budge. It doesn't matter. I mean, you
<v Speaker 2>can switch to ADF and start throwing to some down days.
<v Speaker 2>But the first thing I would do is address my diet.
<v Speaker 2>Because more fasting doesn't really give you a free pass
<v Speaker 2>for not eating foods that support your health and weight
<v Speaker 2>loss goals. And I'm not saying you're doing that. I
<v Speaker 2>don't know how you're eating. That's a very spot if
<v Speaker 2>that's an issue. You know, if you think that could
<v Speaker 2>be an issue, you know it may be time again.
<v Speaker 2>You don't talk about are you drinking alcohol on the
<v Speaker 2>longer window days, you know, because that can interfere with
<v Speaker 2>fat burning the next day as well. The other thing
<v Speaker 2>I start to think about, too, is a lot of
<v Speaker 2>people have short windows during the week. They like it
<v Speaker 2>because it helps them around their work week and their
<v Speaker 2>activities or whatever. And then they like to have more
<v Speaker 2>leisurely windows on the weekend that also includes like more
<v Speaker 2>indulgent foods, eating out, you know, more alcohol, more fun
<v Speaker 2>foods because they're with family and friends and celebrating. And
<v Speaker 2>if you're for if your longer two windows are back
<v Speaker 2>to back one day after another, you know, and then
<v Speaker 2>you go into Monday and you know you've taken in
<v Speaker 2>more food than you need over the weekend, and you
<v Speaker 2>know you're not shifting into fat burning perhaps early in
<v Speaker 2>the week because of that. That's something else to look at.
<v Speaker 2>You know, do you want to you know, stagger your
<v Speaker 2>windows and not have a dedicated set window every day? Yes,
<v Speaker 2>But I also if you're having some longer window days
<v Speaker 2>and you're wanting to use that more as like a boost,
<v Speaker 2>I wouldn't have them back to back. So again, you
<v Speaker 2>know you can. There's a great article that I share
<v Speaker 2>a lot that doctor Herring wrote. You know, it's like
<v Speaker 2>something about what.
<v Speaker 1>Is it called.
<v Speaker 2>Not hungry versus full or something something like that, and
<v Speaker 2>it goes on to say can lead to relentless weight gain,
<v Speaker 2>and you know, and he wrote the articles because people
<v Speaker 2>were eating in a five hour window and couldn't figure
<v Speaker 2>out why they were not losing weight. And it has
<v Speaker 2>a lot to do with honoring society signals not eating
<v Speaker 2>more than you need at any sitting and so you know,
<v Speaker 2>there's that whole balance between taking in enough, keeping your
<v Speaker 2>metabolic rate high without over consuming, and preventing your body
<v Speaker 2>from you know, burning fat efficiently the next day and
<v Speaker 2>you're fast. So that's where food quality, reducing alcohol comes
<v Speaker 2>in and honoring satiety. So you could go two ways
<v Speaker 2>with this. You can do more fasting or you can
<v Speaker 2>kind of address your windows.
<v Speaker 1>Yeah, and I think that's a very good point, and
<v Speaker 1>I'm glad you brought that up, because you know, when
<v Speaker 1>we're wondering is it time to clean up my diet?
<v Speaker 1>If anybody who's asking yourself that question, the answers, probably
<v Speaker 1>it's time. If you're saying, should I probably clean up
<v Speaker 1>my diet a little bit? Could my diet be holding
<v Speaker 1>me back? Yes? And I've tried to be very clear.
<v Speaker 1>Even in Delayed on Deny that I wrote in twenty sixteen,
<v Speaker 1>I talk about that that food matters and we delay,
<v Speaker 1>not deny, And in the revised Delayed on Deny, I
<v Speaker 1>was very very even more clear about what does that mean?
<v Speaker 1>And you know, common sense still applies, right, Like you
<v Speaker 1>can have ice cream, but not a lot of Iforada
<v Speaker 1>every day. Right Like last night, I literally had one
<v Speaker 1>bind of ice cream. We got this like from Green Chef.
<v Speaker 1>It was like this ice cream sampler that they had
<v Speaker 1>in their little grocery store of this high quality ice cream,
<v Speaker 1>and I bought it. I got it with our ordery order,
<v Speaker 1>our delivery, and so we've been eating ice cream like
<v Speaker 1>every day and I'm like, ooh, I'm feeling puffy. That's
<v Speaker 1>too much ice cream So last night I literally had
<v Speaker 1>one bite of ice cream, like just enough to taste it,
<v Speaker 1>and I'm like, all right, I'm done with the ice
<v Speaker 1>cream festival. It's enough of that. I felt like it
<v Speaker 1>was not working for me. I didn't need to eat
<v Speaker 1>that much ice cream. And the good news is Chad
<v Speaker 1>loves ice cream, so he'll be finishing ice cream. But
<v Speaker 1>what we eat in our window does make a difference.
<v Speaker 1>And if you never read beyond the title delayed on
<v Speaker 1>Tonight or the title Feast, Fast, Feast, Repeat, you might
<v Speaker 1>miss that point that we do still have to use
<v Speaker 1>common sense when it comes to our foods that we're eating.
<v Speaker 1>And so for everybody who's listening, when is it time
<v Speaker 1>to clean up your diet? The minute you feel like
<v Speaker 1>you're having that thought, it's probably time and just say
<v Speaker 1>we're not asking you to go on a diet, right
<v Speaker 1>or give up all the things you love. I'm not
<v Speaker 1>good at giving things up. I don't like to. I
<v Speaker 1>feel even if I like the food I'm eating, I'm
<v Speaker 1>mad because the minute I tell myself I can't have something,
<v Speaker 1>I want it double, I want it extra. So but
<v Speaker 1>it's all about using common sense and thinking about is
<v Speaker 1>this going to support fat loss. And there is no
<v Speaker 1>diet program in the world where they say, good news
<v Speaker 1>ice cream supports fat loss, right right, It just doesn't. So,
<v Speaker 1>you know, eating for your goals is important. I love
<v Speaker 1>that phrase, or whether they're weight loss goals.
<v Speaker 2>You know, the food matters and what you put in
<v Speaker 2>your body matters, and you can either support your goals
<v Speaker 2>or or not. And you know a lot of people
<v Speaker 2>are like, well, I chose fasting because you know, I
<v Speaker 2>don't ever want to diet again, and where does the
<v Speaker 2>freedom come if I suddenly have to cut out foods?
<v Speaker 2>But you know, I just think there's a huge difference
<v Speaker 2>when you really look at this and you're like, Okay,
<v Speaker 2>I'm fasting for health, I'm fasting for the fat burning,
<v Speaker 2>I'm fasting for the energy. I'm fasting for all the
<v Speaker 2>non scale victories that I have. But this is not
<v Speaker 2>enough to get me to my maintenance weight. This is
<v Speaker 2>not enough to overcome whatever health challenges I have. So
<v Speaker 2>now I have to use food as the tool that
<v Speaker 2>I manipulate to get to my goals. And when you
<v Speaker 2>do it because you want to, rather than some diet
<v Speaker 2>says you have to, I think that's a really different mindset. Yeah,
<v Speaker 2>and I love cheese, I love sour cream, I love
<v Speaker 2>ice cream. Guess what my body doesn't. And I want
<v Speaker 2>to support my body and I want to feel great
<v Speaker 2>and I want to live a long time.
<v Speaker 1>And I don't tell your body loves it so much
<v Speaker 1>that it likes to store it away for long exactly.
<v Speaker 1>I think your body really loves it, exactly.
<v Speaker 2>So I choose not to eat it, and it's a choice,
<v Speaker 2>and sometimes I choose to eat it, but I'm not
<v Speaker 2>doing it every day, right, So I mean there's oh,
<v Speaker 2>go ahead, great healthy swaps for foods, and the more
<v Speaker 2>you swap in healthy foods that you learn to love
<v Speaker 2>and enjoy, the less you miss the foods that you
<v Speaker 2>think you want.
<v Speaker 1>Yeah, when you said eating for your goals, that made
<v Speaker 1>me go in a kind of different direction, and that
<v Speaker 1>not every day is the same goal. You know, we
<v Speaker 1>were talking about ADF. On the down day, your goal
<v Speaker 1>is fat burning, so your goal is fat burning. On
<v Speaker 1>the up day, your goal is metabolic boost. That still
<v Speaker 1>doesn't mean, you know, ice cream and cookies, right, because
<v Speaker 1>that's not going to help your health goal. But you know,
<v Speaker 1>if it's Christmas Day, maybe your goal is emotional joy
<v Speaker 1>of Christmas Day with your family. You know I've never
<v Speaker 1>had a Christmas Day Well I probably have looking back
<v Speaker 1>in my crazy diet of history, but you probably shouldn't
<v Speaker 1>have your Christmas Day goal be fat loss.
<v Speaker 2>Right.
<v Speaker 1>We have a different tool on Christmas Day, and so
<v Speaker 1>eating for your goals will depend on what day it
<v Speaker 1>is where you are. Like when I went to Florida
<v Speaker 1>for nine days, my goal was, you know, I'm definitely
<v Speaker 1>not going to be losing weight on this trip, but
<v Speaker 1>I sure don't want to gain a ton and I
<v Speaker 1>want to feel good. So my eating goal was I
<v Speaker 1>want to feel good every day. But if your goal
<v Speaker 1>is fat loss, you may need to do some things differently.
<v Speaker 1>And I am very honest with this and delayed on deny.
<v Speaker 1>If you read my diet story and delayed on deny,
<v Speaker 1>you know I specifically talk about the last twenty pounds
<v Speaker 1>is when I was following that book The Science of Skinny.
<v Speaker 1>I don't know if I would recommend that book anymore.
<v Speaker 1>I read back through it and I don't agree with everything,
<v Speaker 1>but it really got me thinking about processed foods, and
<v Speaker 1>so I gave up processed foods and alcohol. You can
<v Speaker 1>use the word delay them I delayed them. It was
<v Speaker 1>a longer term delay. I delayed processed foods and alcohol
<v Speaker 1>for ten weeks and I lost weight more quickly. And
<v Speaker 1>that was part of my fasting journey, and I put
<v Speaker 1>it in the book. And you know, I didn't, you know,
<v Speaker 1>hide that from anybody, but it made me lose fat
<v Speaker 1>more quickly when I just ate real food within my
<v Speaker 1>daily eating window.
<v Speaker 2>Well, and I was going to say, too, it's not
<v Speaker 2>always forever. So when I really buckled down and wanted
<v Speaker 2>to lose you know, I wanted to kind of break
<v Speaker 2>through a prior set point I had. I really changed
<v Speaker 2>up my eating. But my body maintains like a champ
<v Speaker 2>or it did prior to COVID. Yeah, you know, I
<v Speaker 2>can maintain weight great. So once I got to my
<v Speaker 2>goal weight, I was able to start incorporating some of
<v Speaker 2>those foods that I had not been including because my
<v Speaker 2>body maintains great. I wasn't I wasn't trying to I
<v Speaker 2>wasn't trying to lose any more weight. I was just
<v Speaker 2>trying to stay where I was, And so then I
<v Speaker 2>could add those foods back in and moderation. Now, you know,
<v Speaker 2>though my goals have changed, my goal now or don't
<v Speaker 2>look like my back then. And so a lot of
<v Speaker 2>the foods that I added back in, I'm now weeding
<v Speaker 2>back out. But they're not for weight loss even they're
<v Speaker 2>for metabolic health, cardiovascular health, that sort of thing. So
<v Speaker 2>you know, really just look at your goals and look
<v Speaker 2>at your food and see if that's a place you
<v Speaker 2>may need to tweak. And you know, if you don't
<v Speaker 2>feel like you need a tweak there, then by all means,
<v Speaker 2>throw some down days in there and see you know
<v Speaker 2>what that results for you?
<v Speaker 1>Yeah? I love that. All right. Now it's time for
<v Speaker 1>our segment called What's Your Why? And most of us
<v Speaker 1>have weight loss in mind, and it is absolutely perfect
<v Speaker 1>to start intermittent fastening with that is your goal. But
<v Speaker 1>there's so much more to what intermittent fasting can do
<v Speaker 1>for us beyond weight loss. In twenty eight day fast Art,
<v Speaker 1>day by day, I ask readers to craft their why
<v Speaker 1>statement before beginning. You may have done that, you maybe
<v Speaker 1>you haven't written it yet. Go ahead and start doing
<v Speaker 1>that now if you haven't. I really believe when your
<v Speaker 1>why is deeper than weight loss alone, you're more likely
<v Speaker 1>to find long term success and view intermittent fasting as
<v Speaker 1>a lifestyle.
<v Speaker 2>Well this week we have a wife from Darcy in Colorado,
<v Speaker 2>she wrote, as many others, I started in twenty twenty
<v Speaker 2>for the weight loss. I had tons of success following
<v Speaker 2>either a twenty four or EIGHTF protocol, which led me
<v Speaker 2>from going from a size twelve at one hundred and
<v Speaker 2>eighty pounds to a shocking size four at one hundred
<v Speaker 2>and forty pounds. I'm twenty eight years old at five
<v Speaker 2>foot five and had never been in single digit clothing
<v Speaker 2>even in middle and high school. That led to lots
<v Speaker 2>of tears of joy and shock. I had to take
<v Speaker 2>a break from IF after getting pregnant with a beautiful
<v Speaker 2>baby girl in twenty twenty one, delivering in twenty twenty two.
<v Speaker 2>From then on, I started back up in mid twenty
<v Speaker 2>twenty three after breastfeeding for sixteen months, going from a
<v Speaker 2>pregnancy weight of one hundred and fifty back to another
<v Speaker 2>shocking one hundred and thirty five pounds. Recently, IF has
<v Speaker 2>been a struggle as I have suffered two back to
<v Speaker 2>back miscarriages, leading me to yo yoing. Not all and wait,
<v Speaker 2>but mental health. My why is to not only get
<v Speaker 2>down to my one thirties, but to mainly heal both
<v Speaker 2>mind and body in all that it's endured. If gives
<v Speaker 2>me the clarity and calm I need to be a
<v Speaker 2>good mama to the sweet girl I do have. I
<v Speaker 2>love how I can always come back no matter the
<v Speaker 2>challenges I have endured. Thank you to both of you
<v Speaker 2>for giving me something to listen to and encourage me
<v Speaker 2>and guide me on days when getting out of bed
<v Speaker 2>is hard. Oh Dandy, I'm so sorry. Yeah, that just
<v Speaker 2>broke my heart. I just wanted to share that I
<v Speaker 2>actually put a resource in show notes. If you visit
<v Speaker 2>the show notes if you feel like you, you know,
<v Speaker 2>want to find an online or in person support group.
<v Speaker 2>There is an organization out there that pairs people with
<v Speaker 2>pregnancy loss and miscarriage with organizations in their community, And
<v Speaker 2>so I put that Lincoln show Notes so you can
<v Speaker 2>you can look at that.
<v Speaker 1>Yeah. Well, I'm really sorry, sorry to hear that, Dorothy,
<v Speaker 1>but I am glad that intermittent fact is something you
<v Speaker 1>can come back to to be that good mama and
<v Speaker 1>to heal yourself both physically and emotionally, because I can't
<v Speaker 1>even imagine how hard it would be to go through
<v Speaker 1>all that. Yeah, it's really hard.
<v Speaker 2>All right, So we have a question from Kathy in
<v Speaker 2>New Zealand. That is someplace I've always wanted to go.
<v Speaker 1>My daughter in law law spent a semester abroad in
<v Speaker 1>Australia and New Zealand before they were married. It was
<v Speaker 1>when she was in college. Yeah, and loved it. The
<v Speaker 1>pictures were amazing.
<v Speaker 2>Yeah. Somebody in community just posted pictures of her spending
<v Speaker 2>time in New Zealand recently and hiking and stuff there.
<v Speaker 2>Kathy wrote, I have been if since November of twenty
<v Speaker 2>twenty two, and I have lost seven or kilograms. Sorry,
<v Speaker 2>seven grams would not be a lot.
<v Speaker 1>That would not That'd be like one poop. All right,
<v Speaker 1>Oh that's not even not even.
<v Speaker 2>Now.
<v Speaker 1>I'm trying to get trying to think, all right, Sorry,
<v Speaker 1>Jen's over here.
<v Speaker 2>Doing math conversion. All right, she says, So I've lost
<v Speaker 2>seven kilograms, which is about fifteen pounds so far. I
<v Speaker 2>still have five kilograms or eleven pounds to go. I'm
<v Speaker 2>five foot three, fifty five years old, and I'm going
<v Speaker 2>through menopause. My weight slowed around Christmas time, when I
<v Speaker 2>started getting complacent with food choices in window creep, But
<v Speaker 2>since July twenty twenty four, I've tightened things back up
<v Speaker 2>and back to my normal schedule, which is between eighteen
<v Speaker 2>to twenty one hours of fasting a day. My question
<v Speaker 2>is related to the metabolic switch. I often hear Jin
<v Speaker 2>says she knows when her body has hit the metabolic switch.
<v Speaker 2>I know the apps tell you after so many hours
<v Speaker 2>you've hit fat burning and so many hours of tophagy,
<v Speaker 2>But I would like to know what physical symptoms or
<v Speaker 2>signs tell you that you have hit the metabolic switch.
<v Speaker 1>Yeah, those apps are are estimating, and they could be
<v Speaker 1>wildly off. You could hit fat burn like less. If
<v Speaker 1>you had a five hundred calorie down day, you barely
<v Speaker 1>shift out of fat burning for the whole time. You're
<v Speaker 1>like gonna get back into fat burning very very soon
<v Speaker 1>after that five hundred calorie down day meal.
<v Speaker 2>Well, and a person who's been fasting for a week
<v Speaker 2>is going to shift in. I mean like they may
<v Speaker 2>not even shift into fat burning for a few weeks.
<v Speaker 1>You mean, if they're brand new to.
<v Speaker 2>Fat they're brand new, right, you are fast for.
<v Speaker 1>Literally a week seven days.
<v Speaker 2>If that's your first day and you hit eighteen hours,
<v Speaker 2>you're not shifting in a fat burning even if the
<v Speaker 2>app tells you.
<v Speaker 1>You are is that's true, That's true.
<v Speaker 2>They're just kind of gimmicky.
<v Speaker 1>Yeah, And they're motivational for a lot of people. A
<v Speaker 1>lot of people get excited because they're motivated to keep
<v Speaker 1>going to get to that point. But the same thing
<v Speaker 1>with autophogy. You know, I don't know, we haven't said
<v Speaker 1>this in a long time, but autophogy is not like
<v Speaker 1>an on off switch. It's more like a dimmer switch.
<v Speaker 1>If you think about a light switch where the lights
<v Speaker 1>are coming up slowly and then they're going back down.
<v Speaker 1>And so it's not like all of a sudden, your
<v Speaker 1>body's like, all right, autology, turn on the switch. No,
<v Speaker 1>it just like ramps up. So right, how do you
<v Speaker 1>know you've hit the metabolic switch? For me, it's just
<v Speaker 1>kind of like I may be just going about my
<v Speaker 1>day and then I'll be like feeling make like a
<v Speaker 1>little momentary dragginess or a little bit of hunger wave,
<v Speaker 1>and then I just keep fastening and then I feel fine.
<v Speaker 1>And that's what it is. It's not like, you know,
<v Speaker 1>it's anything dramatic. It's not like one minute I'm taking
<v Speaker 1>a nap, in the next minute, I'm running a marathon.
<v Speaker 1>It's very subtle, and it's just a matter of and
<v Speaker 1>sometimes I'll even have a feeling of like I'm a
<v Speaker 1>little hungry. Oh, but it's only eleven o'clock, okay, And
<v Speaker 1>then I just keep going and then I'm fine. That's
<v Speaker 1>the metabolic switch.
<v Speaker 2>Yep, that's kind of how I was gonna say. That's
<v Speaker 2>kind of how I feel it. If I'm going along
<v Speaker 2>and it's eleven o'clock or noon and I go, gosh,
<v Speaker 2>I'm really kind of hungry. I could open my window
<v Speaker 2>right now. But then I tell myself it's not time
<v Speaker 2>to open your window, and I just go about my day.
<v Speaker 2>The next thing I know, I'm busy doing this or that,
<v Speaker 2>or cleaning out closets or whatever. And it's three o'clock
<v Speaker 2>and I haven't looked at the clock again, and I
<v Speaker 2>haven't been hungry again. So I get a little extra motivated.
<v Speaker 2>I get a little extra oomph. It's like I finally
<v Speaker 2>kick into high gear, and I just feel like I
<v Speaker 2>have a little bit better, like mental clarity. I'm not
<v Speaker 2>concerned about food whatsoever. Yeah, I can't really.
<v Speaker 1>But it's not so dramatic that it's like you're on speed.
<v Speaker 1>Some people are like I don't feel any more energy.
<v Speaker 2>Well, I will say who when I did strip Keto
<v Speaker 2>and ADF for like a two week period because I
<v Speaker 2>was crazy, oh, like cracked out crazy. But I'm also
<v Speaker 2>really adhd, so I did not my brain. I wanted
<v Speaker 2>to do all the things all at one time, and
<v Speaker 2>I was my brain was so busy that I could
<v Speaker 2>not start any of the things I wanted to do
<v Speaker 2>because my brain was like a pincong ball oh everywhere,
<v Speaker 2>and I was. I did not like it at all,
<v Speaker 2>and I was like, that is not for me. It
<v Speaker 2>was too much katosis. My brain doesn't need all that
<v Speaker 2>extra energy.
<v Speaker 1>That's funny.
<v Speaker 2>Yeah, Now, I will say that I think you kind
<v Speaker 2>of get used to it and you don't really notice
<v Speaker 2>it as much. I can tell you the day, like
<v Speaker 2>after our first cruise and I refilled my gligageen stores
<v Speaker 2>and I.
<v Speaker 1>Felt like pooh.
<v Speaker 2>For like four days after we got off that boat.
<v Speaker 2>I felt like I had the flu. I was lethargic,
<v Speaker 2>I had no energy. I needed to nap. The day
<v Speaker 2>that my body shifted back into fat burning, I felt it.
<v Speaker 2>Oh yeah, I felt it. I was riding in the
<v Speaker 2>car my husband and I were driving to Gatlinburg, and
<v Speaker 2>all of a sudden, I went from being just lethargic
<v Speaker 2>and blaw It was like somebody the sun came out.
<v Speaker 1>Yep.
<v Speaker 2>Suddenly I was like awake, I'm happy and felt great
<v Speaker 2>and was energetic and talkative. And my husband's like, what
<v Speaker 2>happened to you? And I'm like, I think I just
<v Speaker 2>shifted back into fat burning. So I mean, and then
<v Speaker 2>you just get used to it because it happens every day.
<v Speaker 1>Yep, It's exactly right. That's how I felt. When I
<v Speaker 1>got back from Florida. I was like napping, and then
<v Speaker 1>all of a sudden, the next day I was like,
<v Speaker 1>I'm sorry and I'm better back to myself. All right.
<v Speaker 1>Now we have a question from Amy and Argyle. Hi, ladies,
<v Speaker 1>this podcast has been a lifeline. I am a forty
<v Speaker 1>eight year old mother of two that has struggled with
<v Speaker 1>my weight since graduating high school. Nothing ever worked until
<v Speaker 1>Keto in twenty nineteen, and I lost twenty five pounds
<v Speaker 1>and kept it off for two years. Then the pandemic
<v Speaker 1>meant the weight crept back on and I could not
<v Speaker 1>go back to Keto. Having tried and failed over the years,
<v Speaker 1>I came across this podcast on May twenty fifth, twenty
<v Speaker 1>twenty four, and started immediately. I have read Fast Feast Repeat,
<v Speaker 1>and I've done the twenty eight day fast Start. I
<v Speaker 1>think it took me about two months to get fat adapted,
<v Speaker 1>but since then I have only lost five and I
<v Speaker 1>see no real body composition recomposition. I am stuck. I
<v Speaker 1>am five five with a starting weight of two hundred pounds.
<v Speaker 1>I started with an eighteen six and have worked up
<v Speaker 1>to a four to five hour window, typically breaking my
<v Speaker 1>fast around one and closing around five point thirty. I
<v Speaker 1>only drink water or plain black or green tea during
<v Speaker 1>my fast. I save my cream creamy coffee for my
<v Speaker 1>window A few times a week. I break my fast
<v Speaker 1>with a little snack while I prepare my lunch. Then
<v Speaker 1>I am intentional to sit down and enjoy my meal.
<v Speaker 1>I don't eat out much, and I'm really focusing on satiety.
<v Speaker 1>Is that is a new concept for me. My quantity
<v Speaker 1>of food is so much less because I just don't
<v Speaker 1>need to eat as much to feel full. I usually
<v Speaker 1>end my meal with a small sweet treat, and then
<v Speaker 1>I rarely get hungry again before it's time to close
<v Speaker 1>my window. I only have an alcoholic beverage once every
<v Speaker 1>two to three months, and I've started eliminating ultra processed
<v Speaker 1>foods from our house since May. I know I need
<v Speaker 1>to add more exercise to my daily routine, but I
<v Speaker 1>don't sit much during my days as I'm currently in
<v Speaker 1>my busiest season with teenagers in sports and running a business.
<v Speaker 1>I see a natural path every six weeks to help
<v Speaker 1>balance my hormones, but it feels like a moving target
<v Speaker 1>at this stage of the game. I'm just so discouraged
<v Speaker 1>because I love the freedom from diet, brain and food
<v Speaker 1>noise that fasting brings, as well as the amazing health benefits.
<v Speaker 1>But I need to see changes in my body. What
<v Speaker 1>can I tweak to get things moving again. I do
<v Speaker 1>not weigh because the scale and I do not get along,
<v Speaker 1>but I do have some honesty pants. I know losing
<v Speaker 1>another thirty pounds would put me in a healthier place
<v Speaker 1>physically and mentally. Help.
<v Speaker 2>Okay, first of all, it's really impossible to know what
<v Speaker 2>your body is doing in response to your fasting if
<v Speaker 2>you are not using a form of measurement. And honesty
<v Speaker 2>pants are great and they have their place, but for me,
<v Speaker 2>those come when you are closer to your goal. Weight, Yeah, okay,
<v Speaker 2>because you lose weight all over your body, your face,
<v Speaker 2>your neck, your shoulders, your arms, your chest, your upper abdomen,
<v Speaker 2>your calves, your ankles, okay, and a pair of pants
<v Speaker 2>isn't going to tell you what's happening there. So I
<v Speaker 2>always say you need two forms of measurement. And if
<v Speaker 2>you do not want to weigh, because you just absolutely
<v Speaker 2>do not want to weigh, I'm never going to tell
<v Speaker 2>you you have to weigh. I do think weighing is helpful,
<v Speaker 2>especially when you can start to learn to look at
<v Speaker 2>it as data. It's not a reflection of success or failure,
<v Speaker 2>is not a reflection of you as a person. It's data,
<v Speaker 2>and that data is very important. But if you don't
<v Speaker 2>want to do it, don't do it. Definitely measure, get
<v Speaker 2>a measuring tape. There's apps out there that will help
<v Speaker 2>you keep track of it. There's an app called Progress.
<v Speaker 2>I'll put a link to it in show notes. I
<v Speaker 2>like it a lot. It actually teaches you and shows
<v Speaker 2>you exactly where to measure, and you put your measurements
<v Speaker 2>in and then it tells you. It does all the
<v Speaker 2>calculations for you. It tells you what you've lost over time.
<v Speaker 2>You can actually put pictures in at the same time,
<v Speaker 2>which is what I was going to say. Next, do
<v Speaker 2>progress photos and measurements if you're not going to weigh,
<v Speaker 2>and you can load all that in there, and you
<v Speaker 2>can put your side by side photos in there, and
<v Speaker 2>it's a great app for keeping track of you know,
<v Speaker 2>your body changes, because sometimes your body changes in ways
<v Speaker 2>that the scale even can't show. You. Second, you sound
<v Speaker 2>like you have a very stressful life. I know you've
<v Speaker 2>got teenagers. Teenagers are busy people, they have sports, you're
<v Speaker 2>running a business. So the number one thing I'm going
<v Speaker 2>to tell you to really focus on is stress management
<v Speaker 2>and self care and recovery because if you are go,
<v Speaker 2>go go all the time, you your body is under stress.
<v Speaker 2>When your body is under stress, there is a research
<v Speaker 2>paper out there and look it up. Your body down
<v Speaker 2>regulates your metabolism. So you are doing everything right, but
<v Speaker 2>your body is conserving all of this energy because you're
<v Speaker 2>so busy, because you're under stress, whether it be physical,
<v Speaker 2>emotional stress, you know whatever. So stress management is very
<v Speaker 2>very important. And whether you get stress relief from some
<v Speaker 2>light exercises every day, from taking a walk every morning
<v Speaker 2>for meditation, you know whatever, it is find some form
<v Speaker 2>of stress management that you can practice every single day.
<v Speaker 2>Even a gratitude practice every morning can be a very
<v Speaker 2>very powerful way to reduce stress in your life. And
<v Speaker 2>you know, stress is deadly stress. There's good stress and
<v Speaker 2>there's bad stress, but you have to find the balance
<v Speaker 2>of it. And stress causes all sorts of disorders in
<v Speaker 2>our body. So really really focus on stress reduction and
<v Speaker 2>recovery and some self care. The mats. I would look
<v Speaker 2>at maybe getting a fasting insulin done, see what that
<v Speaker 2>is if your fasting insulince high, you know, maybe you
<v Speaker 2>want to shift to an ad of protocol and then
<v Speaker 2>just time, give your body time.
<v Speaker 1>Yep. And I want to reiterate what Sherry said at
<v Speaker 1>the beginning. You know, I threw my scale away in
<v Speaker 1>twenty seventeen and I haven't weighed since. But I did
<v Speaker 1>weigh the entire time I was losing weight and for
<v Speaker 1>the first year of maintenance. So you don't really know
<v Speaker 1>what's happening if you don't do that. Like my pants
<v Speaker 1>can fit differently at the end of my eating window
<v Speaker 1>than they did when I got up in the morning, right,
<v Speaker 1>And that's just because of what's inside your body and
<v Speaker 1>the food, all of that. So you might be doing
<v Speaker 1>better than you think you just it's just hard to tell.
<v Speaker 1>Like the genes I'm wearing today are super stretchy, you know,
<v Speaker 1>they expand they contract, And I would really encourage you
<v Speaker 1>to rethink that relationship with a scale, daily weighing, with
<v Speaker 1>weekly averaging. You know we've talked about before. Could you
<v Speaker 1>get a bluetooth scale and you don't even have to
<v Speaker 1>see your weight. You just stand on it first thing
<v Speaker 1>in the morning and it shoots over to your app right,
<v Speaker 1>you don't even see it. And then maybe once every
<v Speaker 1>seven days, you sit down, you add up all seven
<v Speaker 1>weights and divide by seven to get your weekly average,
<v Speaker 1>and then you see what happened that week, and then
<v Speaker 1>you do the same thing the next week. You're not
<v Speaker 1>looking at your scale in the morning, you just get
<v Speaker 1>on it, get off. You don't look until that seventh
<v Speaker 1>day when you take the time to calculate your weekly average.
<v Speaker 1>You might find like, maybe you're decreasing by half a
<v Speaker 1>pound a week and you just can't tell in your
<v Speaker 1>honesty pants, and you would feel so much better. You
<v Speaker 1>might not be as stuck as you think you are
<v Speaker 1>because you just don't know, like when I was gaining
<v Speaker 1>a lot of weight in those years before intermitting fasting,
<v Speaker 1>you know, I didn't realize how much weight I was gaining.
<v Speaker 1>I wasn't getting on the scale at all. It wasn't
<v Speaker 1>until I literally couldn't put my clothes on anymore that
<v Speaker 1>I realized I needed to go up a size. I
<v Speaker 1>didn't realize it was happening, and it was happening. But
<v Speaker 1>the same thing can happen with very slow weight life
<v Speaker 1>and also at the age of forty eight going through
<v Speaker 1>the menopausal transition now or soon. You know, most people
<v Speaker 1>do gain weight over that transition. So if you're just
<v Speaker 1>you know, maintaining or losing really really slowly, that that
<v Speaker 1>could be seen as a victory for right now in
<v Speaker 1>your life. So I wanted to put that out there.
<v Speaker 1>And you know, I do agree that that ADF could
<v Speaker 1>be a useful tool in your toolbox. You also found
<v Speaker 1>that the Keto lower carb approach worked really well for
<v Speaker 1>you in the past, and I understand not wanting to
<v Speaker 1>go back to that, and you could just kind of
<v Speaker 1>shift to be a little carb choosy perhaps if that's
<v Speaker 1>what you need, that might help a lot. So I
<v Speaker 1>think you can get there. You've got the tools, and
<v Speaker 1>I really think that you just need a little more data.
<v Speaker 2>And you did say that you're focusing on society as
<v Speaker 2>a you know, and then it's a new concept for you.
<v Speaker 2>And because of that and what I talked about earlier,
<v Speaker 2>I am going to go ahead and just put a
<v Speaker 2>link in show notes for this episode with that article
<v Speaker 2>from Doctor Herring that I referenced earlier. It can be
<v Speaker 2>really helpful. A lot of people, it like, really on
<v Speaker 2>some light bulbs when they read it. So take a
<v Speaker 2>look at that as well.
<v Speaker 1>So before we get to our tweak of the week,
<v Speaker 1>I want to take a minute to talk about my books.
<v Speaker 1>If you're new to intermittent fasting, or if you're sharing
<v Speaker 1>intermittent fasting with others, you'll want to get a copy
<v Speaker 1>of Delay Don't Deny because it is a quick and
<v Speaker 1>easy to understand introduction to intermittent fasting. The second edition
<v Speaker 1>is now available in paperback, hardback, and kindle version through Amazon,
<v Speaker 1>and it should also be available through any other ebook
<v Speaker 1>retailer you prefer, such as Nook, Cobo, iBooks, and all
<v Speaker 1>of the other major platforms. Now Amazon can be confusing,
<v Speaker 1>so I have a few ordering tips. You do not
<v Speaker 1>want to accidentally end up with a used copy of
<v Speaker 1>the first edition, and you want to say you'll want
<v Speaker 1>to stick to new. And the first edition is still
<v Speaker 1>going to come up in a search because it's been
<v Speaker 1>around for so long. You'll know which one to order
<v Speaker 1>because it's the one that was published in August of
<v Speaker 1>twenty twenty four. And also when you read the listing
<v Speaker 1>description of the book, it will tell you it's the
<v Speaker 1>second edition. So just be very conscious about what you're getting.
<v Speaker 1>If you go to the get the books link and
<v Speaker 1>show notes or at Jen Stevens dot com if you
<v Speaker 1>follow my links, you will know you're getting the right edition.
<v Speaker 1>And I think that's super important. And even if you're
<v Speaker 1>not new to intermittent fasting, delayed on and I has
<v Speaker 1>stuff in it that you won't find anywhere else. You know,
<v Speaker 1>my entire diet story is in there in the very back.
<v Speaker 1>There are thirty one journal entries that you could use
<v Speaker 1>that are in there. There's a section for that. And
<v Speaker 1>also the success stories that have been nearly updated are
<v Speaker 1>just really my favorite part. So now it's time for
<v Speaker 1>our tweak of the week. You know I always say
<v Speaker 1>tweak it till it's easy, but the tweak that works
<v Speaker 1>for me might not be the one that works for you.
<v Speaker 1>And that's why it is super helpful to hear how
<v Speaker 1>other intermittent fasters are making intermittent fasting work for them.
<v Speaker 1>This is from Sue from Predator Ridge, British Columbia, Hijen
<v Speaker 1>and Sherry. As you know, some people adapt to drinking
<v Speaker 1>black coffee sooner than others. I am committed to clean fasting,
<v Speaker 1>so I grudgingly drank my bitter tasting black coffee for
<v Speaker 1>over a year before finally finding a good tweak to
<v Speaker 1>remove the bitterness. I'll first mention I also tried others
<v Speaker 1>suggestions to neutralize the bitter taste by adding a little
<v Speaker 1>salt to the grounds, trying a variety of coffee beans,
<v Speaker 1>and giving up sweet and creamy coffee during my regular
<v Speaker 1>eating window to see if it would help me adapt.
<v Speaker 1>But these techniques didn't work for me. Although my food
<v Speaker 1>preferences had changed, black coffee remained unsatisfying for me until
<v Speaker 1>I tried my easy tweak. I simply switched to using
<v Speaker 1>all natural bamboo coffee filters in my coffee pot using
<v Speaker 1>a dripped coffee maker. The switch to bamboo filters was
<v Speaker 1>a game changer. Amazingly, the bitterness completely disappears as the
<v Speaker 1>bamboo fibers effectively filter out the naturally bitter compounds in
<v Speaker 1>the coffee. I don't know how it works, it just does.
<v Speaker 1>Oddly enough. My husband doesn't taste any difference at all,
<v Speaker 1>but to me, it's a completely different experience enjoining my
<v Speaker 1>morning coffee again. I only wish I had thought to
<v Speaker 1>try swapping filter types sooner, so I highly recommend trying
<v Speaker 1>this tweek for those still struggling to adapt to black coffee.
<v Speaker 1>Since bamboo is a rapidly renewable resource that's biodegradable, this
<v Speaker 1>feels like an eco friendly choice that hopefully also aligns
<v Speaker 1>with Jen's cleanish approach to household products. I hope this
<v Speaker 1>tweak helps someone else who's still side eyeing their black
<v Speaker 1>coffee as I once did. It's so lovely to finally
<v Speaker 1>look forward to a cup of black coffee in the morning.
<v Speaker 1>For the record, I don't know if the filter brand
<v Speaker 1>matters much, but I use Melita Natural bamboo cone filters
<v Speaker 1>that are easy to find at my local grocery store,
<v Speaker 1>end online, Eternal. Thanks to both of you, Jen and
<v Speaker 1>Sherry for your commitment to sharing your wealth of knowledge
<v Speaker 1>surrounding intermittent fasting ps ever noticed that on special occasions
<v Speaker 1>people always wish each other health and happiness. Well, I
<v Speaker 1>think it's pretty awesome that you make that wish come
<v Speaker 1>true for so many people. Yours truly, happy, healthy and
<v Speaker 1>fasting on in beautiful British Columbia. Sue, what a great week.
<v Speaker 1>I've literally never heard that one before.
<v Speaker 2>I have never heard of it, and you know, fascinating,
<v Speaker 2>So great week, Sue, Thank you. And I was thinking
<v Speaker 2>when she said her husband doesn't notice the difference. You know,
<v Speaker 2>genetically some of us soup tasters, yeah, we taste bitter,
<v Speaker 2>we taste sweet more intensely than other people. And you
<v Speaker 2>could be a super taster.
<v Speaker 1>Yeah.
<v Speaker 2>And also some people are genetically prone to like bitter
<v Speaker 2>foods and drinks and some are genetically prone not to.
<v Speaker 2>So yep, all right, Well we love to leave you
<v Speaker 2>guys with inspirational or motivational quotes, and this week we
<v Speaker 2>have a quote from Anne. The quote is, without the
<v Speaker 2>belief that we can succeed, we quit without really trying.
<v Speaker 2>And of course, in quitting, we prove to ourselves that
<v Speaker 2>we cannot succeed. Anne wrote, believing we can do it
<v Speaker 2>is the hard part. Once the believing is done, the
<v Speaker 2>success is in the continuing. Yeah, and I just thought
<v Speaker 2>it was a very power quote.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed on Tonight community,
<v Speaker 1>where you can interact with both me and Sherry, plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's
<v Speaker 1>Easy moments, or anything else you want us to share
<v Speaker 1>on the podcast, go to Fast Feast Repeat dot com
<v Speaker 1>slash submit and then listen each week to see if
<v Speaker 1>we share your submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening.