Episode 141: Accidental Over-Restriction, Coffee Types and 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 Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only, and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today?
<v Speaker 2>Sherry? I am doing great. How are you flemmy? You're flemy?
<v Speaker 1>Yeah?
<v Speaker 2>Are you caught? Are you sick?
<v Speaker 1>Or? Did I mentioned last week when I'd gotten back
<v Speaker 1>from Puerto Rico that I had like some congestion.
<v Speaker 2>No, But now that you say that I remember you
<v Speaker 2>saying that you had a cough or something in community.
<v Speaker 1>Yeah, well, it's just so weird. Like it's been a
<v Speaker 1>week now and I've had this congestion and I've had
<v Speaker 1>like a little throat and a little cough that's been
<v Speaker 1>settling in. I haven't had a cough in years. I
<v Speaker 1>can't even think of the last time I've had a cough.
<v Speaker 1>I've had no fever, i haven't needed a sleep extra
<v Speaker 1>or stay in the bed. But I'm just coughing and
<v Speaker 1>hacking and snorting.
<v Speaker 2>That's no good.
<v Speaker 1>Yeah, it's weird.
<v Speaker 2>I can't think are you allergic to Puerto Rico.
<v Speaker 1>I don't think it was that.
<v Speaker 2>Or are you allergic to coming back home?
<v Speaker 1>Maybe it doesn't feel like allergies at all. It's like
<v Speaker 1>my body's fighting something off. But anyway, I guess I'm
<v Speaker 1>at the very end of it.
<v Speaker 2>Well yeah, so say, hopefully you've already been through the
<v Speaker 2>worst of it.
<v Speaker 1>I hope. So, yeah, that's what I'm hoping for. So anyway,
<v Speaker 1>this week and the next one, y'all are gonna hear
<v Speaker 1>me a little congested, so downy because we're recording two today.
<v Speaker 2>So yeah, I do pick that up a little bit
<v Speaker 2>on you. The other day. I started to lose my
<v Speaker 2>voice really.
<v Speaker 1>Oh me too. I lost my voice a little bit
<v Speaker 1>on Friday.
<v Speaker 2>I guess see. It was Friday for me, and Eric said,
<v Speaker 2>why are you talking like that? And I'm like, I
<v Speaker 2>don't know. My voice is just not my voice. But
<v Speaker 2>I'd like been coaching all day. I had kind of
<v Speaker 2>a long day of coaching, so I thought maybe I'd
<v Speaker 2>just talked too much or something. But I felt really
<v Speaker 2>run down. I went to bed early for a Friday night.
<v Speaker 2>I normally stay up late because I work Saturday night overnight.
<v Speaker 2>But I woke up Saturday it was fine. So the
<v Speaker 2>weather's so weird though. I mean, it was seventy six
<v Speaker 2>degrees last week and I woke up this morning and
<v Speaker 2>it was twenty two degrees. So yeah, it's crazy. It's
<v Speaker 2>like forty right now.
<v Speaker 1>Chris and I we were in Winston Salem for baseball
<v Speaker 1>for the weekend, and Friday night's baseball game it started,
<v Speaker 1>it was seventy two degrees. By the time we left,
<v Speaker 1>the wind was whipping. It was like low sixties. I
<v Speaker 1>was chilly. Then Saturday's baseball game even chillier. Big Coke
<v Speaker 1>gloves Sunday's baseball game was so cold that I was like, well,
<v Speaker 1>I'm not going to that and it was sleeping.
<v Speaker 2>Oh my gosh.
<v Speaker 1>He know, Yeah, he went. They have a table that
<v Speaker 1>they've been going for years. So another friend was there too,
<v Speaker 1>and they made it for most of the game. But yeah,
<v Speaker 1>it was not the best. But the ten run rule
<v Speaker 1>went into effect, so that one ended early.
<v Speaker 2>Well that's good.
<v Speaker 1>Yeah.
<v Speaker 2>So I know you've not formerly been a baseball fan.
<v Speaker 2>Do you think you might become a baseball fan?
<v Speaker 1>Well, I've been a wake Forest fan forever, and so
<v Speaker 1>what's really fun is I do love rooting for wake Forest.
<v Speaker 2>Say you like the energy of the game.
<v Speaker 1>I do. I like being there.
<v Speaker 2>Yeah, if you're invested in the team winning.
<v Speaker 1>Yeah, I am enjoying baseball. I've now been to five
<v Speaker 1>baseball games, the whole thing, five this season, Okay, and
<v Speaker 1>I'm enjoying it.
<v Speaker 2>Good.
<v Speaker 1>Yeah, And I'm with super fans because Chris and a
<v Speaker 1>couple other three people that have the table, they're super fans,
<v Speaker 1>like been to the college World Series kind of super fans.
<v Speaker 1>So that helps because they all know all the players
<v Speaker 1>and they're helping me understand who the players are. But
<v Speaker 1>I'm really enjoying it. And you saw me in a
<v Speaker 1>baseball hat.
<v Speaker 2>I know I did. You got a baseball hat?
<v Speaker 1>Yeah, it was so windy. I was like, I'm not
<v Speaker 1>wearing a baseball hat. Then it was so windy my
<v Speaker 1>hair was like flying crazy all around. I'm like, i
<v Speaker 1>gotta go buy a hat. Now.
<v Speaker 2>See, I'm a huge baseball fan, but I've never ever
<v Speaker 2>followed college baseball.
<v Speaker 1>Yeah.
<v Speaker 2>Ever, I'm a major league baseball girl right so, and
<v Speaker 2>spring training is happening right now. But of course they're
<v Speaker 2>not broadcasting in the game, so I've been super bummed
<v Speaker 2>out about that. But I'm waiting, just waiting for the
<v Speaker 2>games to start.
<v Speaker 1>Well, I do really like going to the game. Did
<v Speaker 1>I ever tell you that I was a batgirl for
<v Speaker 1>the Wake Forest baseball team?
<v Speaker 2>You did not?
<v Speaker 1>For part of one inning. It was so funny. I
<v Speaker 1>had two friends who were doing it, and they're like,
<v Speaker 1>one of was like dating a baseball player. So they're like,
<v Speaker 1>we're back girls. You travel with the team, you get
<v Speaker 1>the swag, it's so much fun. You do it too.
<v Speaker 1>I'm like, okay, these two are my sorority sisters. So
<v Speaker 1>I went to one game and I realized at first
<v Speaker 1>there was no training. They're like, you're a backgirl now, congratulations. Like, okay,
<v Speaker 1>so you're supposed to just know what to do. And
<v Speaker 1>I'm like, first of all, do I not know what
<v Speaker 1>to do? I so much don't know what to do
<v Speaker 1>that I'm probably going to like be somewhere. I'm not
<v Speaker 1>supposed to be ruining the game. I cannot do this job.
<v Speaker 2>That's funny, So it does.
<v Speaker 1>Feel kind of fitting that I could be Like I
<v Speaker 1>was a batgirl for the Wake Forest Baseball for part
<v Speaker 1>of one inning in nineteen eighty eight or whatever it was. Anyhow,
<v Speaker 1>I was the most failed batgirl ever.
<v Speaker 2>Well, that's fun I just learned something new about you. Yeah,
<v Speaker 2>it's true.
<v Speaker 1>Not very many people knew that story.
<v Speaker 2>My brother was born disabled. He had general heart and
<v Speaker 2>lung abnormalodies, and so he couldn't play sports. But when
<v Speaker 2>he was in college he was the baseball team manager. Okay,
<v Speaker 2>and yeah, he.
<v Speaker 1>Really enjoyed that. And did that help you love baseball?
<v Speaker 2>I mean I played already from a very young age
<v Speaker 2>up through high school. And yeah, we went to growing
<v Speaker 2>up in Kansas City, we went to the Kinsy Royals games,
<v Speaker 2>you know, as a family, and my dad was a
<v Speaker 2>big baseball My dad never watched football until he retired,
<v Speaker 2>and so we were a baseball family. My sister and
<v Speaker 2>I both played softball, and my cousins all played softball.
<v Speaker 2>So yeah, it's pretty common for me. Eric was less
<v Speaker 2>of a baseball follower. He's football all the way, but
<v Speaker 2>I've gotten him over the last several years. I've gotten
<v Speaker 2>him into baseball and so.
<v Speaker 1>Well, I definitely prefer college sports, yeah, to professional I'm
<v Speaker 1>not like much into the professional. That's just a little
<v Speaker 1>something right there.
<v Speaker 2>But I don't know. They're making college sports more and
<v Speaker 2>more like professional sport.
<v Speaker 1>Well, that's true. Nobody likes that, Yeah, I don't believe
<v Speaker 1>except maybe the players. I guess they like it, right,
<v Speaker 1>they like the money that they're getting. But it feels
<v Speaker 1>so weird. It really feels weird. Also, everybody who's listening,
<v Speaker 1>I want to tell y'all we're working on the cruise.
<v Speaker 1>We're still working on it, so you are. We are
<v Speaker 1>met with someone today. Hopefully we get we're getting closer
<v Speaker 1>to dates and a cruise line, and.
<v Speaker 2>Yeah, keep listening, and when we have more information we
<v Speaker 2>were talking about today, well, probably end up creating a
<v Speaker 2>page on our website that will have more information where
<v Speaker 2>you can sign up for more information. So once we
<v Speaker 2>really firm stuff up and we're ready to move forward,
<v Speaker 2>we will activate that website and then we'll let y'all know,
<v Speaker 2>and then you can go in and sort of give
<v Speaker 2>us some information. We kind of need to know how
<v Speaker 2>many people really want to go right in order to
<v Speaker 2>move forward and to really firm things up, So we'll
<v Speaker 2>probably put out some information where you can let us
<v Speaker 2>know if you're interested in coming and how many people,
<v Speaker 2>and then we'll we'll know more. The more people we have,
<v Speaker 2>the more fun it will be, that is true, and
<v Speaker 2>the more perks we get.
<v Speaker 1>As a group. That's right. That's right. So were the
<v Speaker 1>end of July twenty twenty seven. Yes, what we're looking at,
<v Speaker 1>So fingers crossed we get it all worked out because.
<v Speaker 2>I'm so excited to do it again. Yeah, all right, Well,
<v Speaker 2>we have a celebration this week from Olivia in Oregon,
<v Speaker 2>she wrote, just a funny My hobby has been joining
<v Speaker 2>me in the twenty eight day fast art following along
<v Speaker 2>with your book, Jen, He's also been listening to the
<v Speaker 2>Fast Fees Repeat audiobook. He was telling me about the
<v Speaker 2>portion of the book, where Jin describes writing and fasting
<v Speaker 2>and activating her superpower of burning fat and running on ketones.
<v Speaker 2>He was about sixteen to seventeen hours into the fast
<v Speaker 2>yesterday and he had a pretty strong hunger wave and
<v Speaker 2>was getting a bit cranky, and he told me he
<v Speaker 2>was trying to activate superpower, but instead he was turning
<v Speaker 2>into a super villain. We laughed about this, but we
<v Speaker 2>grabbed some planes sparkling water and we went to run
<v Speaker 2>a few errands and we both made it to eighteen hours.
<v Speaker 1>That's so funny, And look, we get it because that's
<v Speaker 1>the hardest part when your body is adapting and it's
<v Speaker 1>not going to be your superpower, when your body is
<v Speaker 1>struggling to flip the switch. But once you get that switch,
<v Speaker 1>flip to get so much eesier. Just today in the community, Shirre,
<v Speaker 1>did you see the post somebody made about they had
<v Speaker 1>an accidental down day Because she was busy and she
<v Speaker 1>was running all around and then she was hungry and
<v Speaker 1>she's like, I'll just grab a little snack and I'll
<v Speaker 1>eat it, and the only things available she didn't want
<v Speaker 1>to eat. She's like, well, I'm just gonna wait. Then
<v Speaker 1>she kept fasting and then time kept going and then
<v Speaker 1>she's like, I'm not even hungry. I don't even want
<v Speaker 1>to eat now. So she decided to switch to a
<v Speaker 1>full fast down day and just follow it with an
<v Speaker 1>up day. You know, three meals, breakfast, lunch, dinner. But
<v Speaker 1>as soon as that switch flips and you're running on
<v Speaker 1>stored fuel, you may just lose all interest in food.
<v Speaker 1>So but yeah, super Villain before Superpower later love that. Yeah, yeah.
<v Speaker 1>So now we have a question from a listener. This
<v Speaker 1>question is from Sally in Ontario and Canada. She said, Hello,
<v Speaker 1>my darlings, that's how she spelled it. I like that. Today,
<v Speaker 1>January twenty eighth is my first festiversary. This past year
<v Speaker 1>has been an interesting journey. I'll be seventy years old
<v Speaker 1>in five weeks. I'm five foot three and started my
<v Speaker 1>fasting journey at one hundred and sixty two point five pounds.
<v Speaker 1>Today i'm one hundred and thirty four pounds. My eyes
<v Speaker 1>cannot believe the scale. I have not been this weight
<v Speaker 1>since the early eighties. Like so many of us, my
<v Speaker 1>body issues and weight issues have plagued me since I
<v Speaker 1>was fifteen years old. My peak weight in my mid
<v Speaker 1>twenties was one hundred and eighty pounds. I've always been
<v Speaker 1>an active woman, and still i am. I do weights
<v Speaker 1>three times a week, distance swimming once a week, golf
<v Speaker 1>twice a week, pilates both teaching and participating once a week.
<v Speaker 1>I also like to walk when my arthritic hips will
<v Speaker 1>allow me. I am prove that you cannot exercise your
<v Speaker 1>way out of a poor diet. I'm writing to encourage
<v Speaker 1>anyone my age to know that they can successfully lose weight.
<v Speaker 1>My protocol is a five hour window one thirty to
<v Speaker 1>six thirty. I did a twenty four hour fast once
<v Speaker 1>to see if I could do it. I eat healthy
<v Speaker 1>and clean most of the time when food choices are
<v Speaker 1>in my control. I also love a martini before dinner
<v Speaker 1>and enjoy one five days a week. I lost twenty
<v Speaker 1>four pounds and twenty four weeks. The other four and
<v Speaker 1>a half pounds have taken six months ups and downs, life, holidays,
<v Speaker 1>et cetera. Also, because I'm near my goal weight of
<v Speaker 1>one hundred and thirty pounds, fat loss has slowed down.
<v Speaker 1>I don't mind. This means I'm getting good at maintenance.
<v Speaker 1>I have to confess I really struggled over Christmas for
<v Speaker 1>a few weeks with all the goodies in the house. Yes,
<v Speaker 1>you can eat frozen cookies. Life stress lately has causing
<v Speaker 1>me to munch and widen my window. But I'm back
<v Speaker 1>on track, evidenced by a new low weight today. I
<v Speaker 1>do not want to get too light. To quote the
<v Speaker 1>beautiful Catherine Denerve, sometimes you have to sacrifice the hips
<v Speaker 1>to save the face. Too thin is not a good
<v Speaker 1>look on an older woman. Also, hanging skin is a
<v Speaker 1>bit of an issue, but mine is not too bad.
<v Speaker 1>I am almost seventy. Hanging skin is inevitable. However, friends
<v Speaker 1>that took the GLP one route have serious hanging skin
<v Speaker 1>from rapid weight loss. I look good in my much
<v Speaker 1>smaller clothes. All in all, I am thrilled with the
<v Speaker 1>new meat. I knew I needed to lose some weight,
<v Speaker 1>but I sure didn't think it was thirty five pounds.
<v Speaker 1>I tended to be top heavy. I measured myself today
<v Speaker 1>and here is my fat loss result. Bust three and
<v Speaker 1>a half inches wasist five and a half inches, hips
<v Speaker 1>two and a half inches, and two inches off each thigh.
<v Speaker 1>I can kick myself for not doing more detailed measurements
<v Speaker 1>as suggested. As the fat has come off everywhere. One
<v Speaker 1>day I noticed I could see the bones in my wrists.
<v Speaker 1>They used to be puffy. My knees are smaller, so
<v Speaker 1>much backfat gone. My fast is one hundred percent clean
<v Speaker 1>other than an allergy pill. And by the way, if
<v Speaker 1>you have to take an alergiae pill, I think that's clean.
<v Speaker 1>That's fine medication when we need it, not a big deal.
<v Speaker 1>Sometimes I still get a little shaky about one PM.
<v Speaker 1>This past year has also been a good time to
<v Speaker 1>work on my microbiome as well. Three questions. I am
<v Speaker 1>fat adapted, so why am I hungry? I feel like
<v Speaker 1>I'm white knuckling it more than I should be at
<v Speaker 1>this stage, even fast days after no alcohol as well?
<v Speaker 1>Does my body want me to eat more and gain
<v Speaker 1>the fat back?
<v Speaker 2>When people ask this, it's hard for us to answer completely.
<v Speaker 2>Should you be a fat adapted Absolutely yes, you've been
<v Speaker 2>fasting for a year, You're maintaining a five hour eating window,
<v Speaker 2>so yes, theoretically you should be fat adapted and you
<v Speaker 2>should be shifting into ketosis every day. Now. I have
<v Speaker 2>no idea, and I have no idea when people say
<v Speaker 2>this is my window? Am I fat adapted? Am I
<v Speaker 2>shifting into cosis? That you're gonna have to go based
<v Speaker 2>off of how you feel, because we don't know how
<v Speaker 2>your body uses energy. We don't know how much energy
<v Speaker 2>you're putting into your body in the form of food.
<v Speaker 2>We don't know how you eat.
<v Speaker 1>She said, she's very active, so that's important, right.
<v Speaker 2>So the fact that you are very active, you are
<v Speaker 2>losing fat, and you're feeling great tells me that you
<v Speaker 2>are fat adapted. So why are you hungry? Number One?
<v Speaker 2>You did say you're taking an allergy pill, and allergy
<v Speaker 2>pills do increase krillin the hunger hormone. So if you're
<v Speaker 2>taking the allergy pill in the morning, I would suggest
<v Speaker 2>taking most of them are a twenty four hour, once
<v Speaker 2>a day pill, I would suggest taking it at night
<v Speaker 2>and see if that helps. That's when I take mine
<v Speaker 2>because then as you're getting deep into your fast, every
<v Speaker 2>medication and has a half life, and so as you're
<v Speaker 2>deeper into that twenty four hours, the amount of medication
<v Speaker 2>in your system is decreasing. So in my mind, it
<v Speaker 2>makes sense that my hunger is going to be less
<v Speaker 2>later later in that twenty four hour period. So if
<v Speaker 2>you're white knuckling it, either the food that you're eating
<v Speaker 2>the day before is not benefiting you during the fast.
<v Speaker 2>As far as I know, there are foods that make
<v Speaker 2>me hungrier the next day. Too much sugar, too much alcohol,
<v Speaker 2>too many simple carbs, not enough protein, or you're not
<v Speaker 2>eating enough. And if you're really active, you may just
<v Speaker 2>need to eat more in your window.
<v Speaker 1>Yea and a lot of it. Also, is what do
<v Speaker 1>you mean by white knuckling. Is it because you really
<v Speaker 1>want to eat and you're becoming just thinking about eating,
<v Speaker 1>or you really physically hungry?
<v Speaker 2>Right? Is it mental hunger?
<v Speaker 1>Right?
<v Speaker 2>Emotional hunger? Is it physical?
<v Speaker 1>Because you could be having mental hunger and emotional hunger
<v Speaker 1>and be one hundred percent fat adapted and having mental
<v Speaker 1>and emotional hunger because you want to eat, you know,
<v Speaker 1>for your feelings or because of the emotional reasons. Boredom, Yeah,
<v Speaker 1>bored I'm eating all clock hunger. It's really important to
<v Speaker 1>figure out are you physically having hunger? If you're getting shaky,
<v Speaker 1>that's physical you Also, I always say this to people
<v Speaker 1>in the community, you know, double check that you're fast
<v Speaker 1>is completely clean. And there was somebody in the community
<v Speaker 1>this week whose husband is having a really hard time
<v Speaker 1>and she's like, yeah, he's clean fasting and I said,
<v Speaker 1>what's he having? And then she said instant coffee? Yes,
<v Speaker 1>you remember that one. And I'm like, and I said,
<v Speaker 1>try about the instant coffee because I'm always very suspicious
<v Speaker 1>of the instant coffee and that might be what's causing
<v Speaker 1>the problem. So they were convinced or he's just having
<v Speaker 1>black coffee, but it was black instant coffee. So really
<v Speaker 1>think about all of those things, and if something doesn't
<v Speaker 1>feel right, there might be something going on that you're
<v Speaker 1>not sure about. So does your body want you to
<v Speaker 1>eat more and gain the fat back? I mean, if
<v Speaker 1>your body thinks you're at a weight that's unhealthily low,
<v Speaker 1>or if you're over restricting by accident, then increased hunger
<v Speaker 1>is going to be your body saying help. So that
<v Speaker 1>would be what you need to think about. If you're
<v Speaker 1>under eating. And we can't tell you for sure, but
<v Speaker 1>you know you mentioned you have a five hour window
<v Speaker 1>one thirty to six thirty. In five hours. We can
<v Speaker 1>under eat in five hours, we can eat just thriwte
<v Speaker 1>them out. In five hours, we can overeat. We could
<v Speaker 1>do it all within five hours, right, And there's so
<v Speaker 1>much more to it than just how long your window is,
<v Speaker 1>and even how many meals you're having. Somebody could have
<v Speaker 1>two meals and they're tiny because you're just a restrained eater,
<v Speaker 1>where someone else could have two meals and they're huge,
<v Speaker 1>and now you're overeating so many factors. All right, So
<v Speaker 1>another question. I know I'm almost seventy and we lose
<v Speaker 1>girlish hair as we age, but I seem to have
<v Speaker 1>lost hair on my arms and legs this year. I
<v Speaker 1>don't mind, but is this age or fasting? Okay, what
<v Speaker 1>do you know about that?
<v Speaker 2>Share? So this question, paired with the other question, does
<v Speaker 2>make me concern that you could potentially be undernourishing your body.
<v Speaker 2>And here's why. There are some nutrient deficiencies that can
<v Speaker 2>cause hair loss on the body. And then let's just
<v Speaker 2>go on. Her third question was, I'm in Florida for
<v Speaker 2>the winter. Why am I cold all the time? So
<v Speaker 2>under nourishing, being underweight, having thyroid issues can make you
<v Speaker 2>feel cold all the time. Having thyroid issues can also
<v Speaker 2>cause you to lose body hair. Yeah, so the first
<v Speaker 2>thing I'm going to tell you is to visit a doctor,
<v Speaker 2>have a full thyroid panel run. And then on top
<v Speaker 2>of that, being low and iron can cause hair loss
<v Speaker 2>on the body, and vitamin B twelve deficiency, for instance,
<v Speaker 2>can make you feel cold all the time. And so
<v Speaker 2>if you're under nourishing and you have any issues with
<v Speaker 2>iron or BE twelve deficiency or zinc deficiency, that could
<v Speaker 2>cause some of these other issues. Not eating enough protein
<v Speaker 2>could affect your hair growth. Protein is thermogetic, so it
<v Speaker 2>could also make you feel cold if you're not eating
<v Speaker 2>enough protein. So all of your questions go together. Make
<v Speaker 2>me really wonder if you're not eating enough in your
<v Speaker 2>eating window, and if you can't eat more in your
<v Speaker 2>five hour eating window and you are close to your
<v Speaker 2>maintenance weight, which I ran your numbers, and you are
<v Speaker 2>at a healthy weight right now, I wonder if you're
<v Speaker 2>unnecessarily over restricting, over restricting undernourishing. When you couple with
<v Speaker 2>that you are doing weight training and that you're active,
<v Speaker 2>and if you just can't eat more in a five
<v Speaker 2>hour eating window, perhaps have some days where you just
<v Speaker 2>lengthen your eating window and eat a little bit more
<v Speaker 2>and that may be all you need. But if it continues,
<v Speaker 2>definitely get some lab work done. Definitely and check your
<v Speaker 2>B twelve, check your vitamin D levels, check your thyroid hormones,
<v Speaker 2>check your iron levels.
<v Speaker 1>Yeah, and it just really like we said, you can
<v Speaker 1>under nourish in five hours, you can also overeat in
<v Speaker 1>five hours. So that's why this is so very much.
<v Speaker 1>We say all the time, it's a study of one
<v Speaker 1>and also we continue to say tweak it till it's easy,
<v Speaker 1>because the way that you like to eat will determine
<v Speaker 1>the window that works well for you. Someone might be
<v Speaker 1>such a light eater that they cannot get by on
<v Speaker 1>less than eight hours. They need to have an eight
<v Speaker 1>hour window because otherwise they're going to accidentally over restrict,
<v Speaker 1>whereas somebody else might eat so much in four hours
<v Speaker 1>that it's too much. Just depending on what you're eating
<v Speaker 1>and how calorie dentse it is and that sort of thing.
<v Speaker 1>So I think we talked about this last week that
<v Speaker 1>you know, we're not fans of calorie counting, and we
<v Speaker 1>understand all the flaws in calorie counting, but if you
<v Speaker 1>are ever suspicious that you are undernourishing your body, just
<v Speaker 1>eat the way you normally do and at the end
<v Speaker 1>of the window, go back and try to figure out
<v Speaker 1>how many calories chay.
<v Speaker 2>Yeah, yeah, and the fact that she lost twenty four
<v Speaker 2>pounds in twenty four weeks. That is a lot rapid
<v Speaker 2>rate of loss, kind of above and beyond what we
<v Speaker 2>see as typical. And the fact that you have a
<v Speaker 2>very long history of body issues weight issues. You said,
<v Speaker 2>what can happen over time is that we become adapted
<v Speaker 2>to dieting, right, And so if your body's already adapted
<v Speaker 2>to quote dieting and eating in a way that has
<v Speaker 2>resulted in weight loss over the years. And then you
<v Speaker 2>start eating in an eating window and you are not
<v Speaker 2>eating more in that five hours than you would, it
<v Speaker 2>would make sense to me that you're under nourishing. So
<v Speaker 2>I mean, that's where I'm leaning towards, is that you
<v Speaker 2>just need to eat more.
<v Speaker 1>Yeah, that could absolutely be it.
<v Speaker 2>And then definitely try move in an allergy pill tonight
<v Speaker 2>time instead of you know, during the day of that's
<v Speaker 2>when you're taking it. Yeah. And then the part about
<v Speaker 2>getting shaky at one o'clock, you says your window is
<v Speaker 2>normally one thirty to six thirty. You shouldn't be getting shaky. No,
<v Speaker 2>So that again, take a look at what you're ingesting
<v Speaker 2>during your fast. Are you using some type of electrolytes,
<v Speaker 2>are you drinking instant coffee. Are you drinking some sort
<v Speaker 2>of bottled tea or coffee and take a look at
<v Speaker 2>that and check the ingredients in what you're taking.
<v Speaker 1>Yeah, those are all good points, all right.
<v Speaker 2>So we have a question from Regina in Mackinaw, Illinois.
<v Speaker 2>She said, Hi, Jenna Sherry, thank you for all you
<v Speaker 2>do for the intermittent fasting community. I've learned so much
<v Speaker 2>from from the podcast Engine's books. My question. I know
<v Speaker 2>I'm technically always in fasting, but I've recently recommitted after
<v Speaker 2>a couple of years of doing it my own way
<v Speaker 2>unsuccessfully for the last couple months. At about the fourteen
<v Speaker 2>hour mark, I get nauseous. It lasts about twenty minutes
<v Speaker 2>and then magically goes away. I didn't experience this in
<v Speaker 2>twenty twenty two when I fasted for about a year.
<v Speaker 2>I clean fast just black coffee and water. Is this
<v Speaker 2>a signal that I'm switching to fat burning or something else.
<v Speaker 2>It doesn't happen every day, but I would say fifty
<v Speaker 2>percent of the time. Thank you for your help.
<v Speaker 1>All right, Regina, again, this is one of the things
<v Speaker 1>I would have you really examine your fast just like
<v Speaker 1>we said. You said, just black coffee and water. If
<v Speaker 1>it is black coffee that you're brewing yourself, it's plain, unflavored,
<v Speaker 1>just regular regular coffee, not like hazel nut or something,
<v Speaker 1>just black coffee beans, nothing added. You brew it yourself.
<v Speaker 1>That's one thing. But if you're drinking anything bottled an
<v Speaker 1>instant coffee, move away from those and brew it yourself.
<v Speaker 1>A lot of times people think they're having black coffee
<v Speaker 1>when they're really having like the bottled products have like
<v Speaker 1>I don't know, coffee extract or natural flavors and those
<v Speaker 1>break of fast just I always dig down when people
<v Speaker 1>tell me they're struggling and that they're having black coffee,
<v Speaker 1>I'm like, tell me exactly what your coffee is. And
<v Speaker 1>a lot of the time it's something like that person
<v Speaker 1>in the community that's drinking the instant, or her husbands
<v Speaker 1>drinking the instant, or someone all is using a well
<v Speaker 1>known cold brew brand that has added flavor and natural
<v Speaker 1>flavors and it's not like vanilla or hazelnut, but it's
<v Speaker 1>just like in the ingredients list or citric acid in there.
<v Speaker 1>So really really check your black coffee. Also, if you're
<v Speaker 1>taking any supplements or medications, look at those because nausea
<v Speaker 1>every day is not really what we expect from fasting.
<v Speaker 2>Right, Yeah, And the fact that it's always happening at
<v Speaker 2>the fourteen hour mark if you keep a consistent window,
<v Speaker 2>like I don't know what fourteen hours is to you,
<v Speaker 2>fourteen hours to me is around ten thirty in the morning.
<v Speaker 2>So could it be that maybe your body's not handling
<v Speaker 2>black coffee on an empty stomach well, and it's making
<v Speaker 2>you a little queasy. Are you taking some sort of
<v Speaker 2>vitamin that morning? Are you ingesting anything prior? So see
<v Speaker 2>if you can keep tabs on what you're doing around
<v Speaker 2>that mark that could be causing it. Could it be
<v Speaker 2>stress related? Could it be you take a hot shower
<v Speaker 2>at that time every morning, and you know a hot
<v Speaker 2>shower can cause you to release It raises your blood
<v Speaker 2>sugar up a little bit, and then your body spurts
<v Speaker 2>out a little insulin to bring it back down. It
<v Speaker 2>could be that you're sensitive to that and you're feeling it.
<v Speaker 2>So a quick way is if you have this little
<v Speaker 2>thing of nausea and maybe your body's just not effortlessly
<v Speaker 2>flipping the switch. I've said this before, five to ten
<v Speaker 2>minutes of some sort of brisk exercise, go run the stairs.
<v Speaker 2>If you're at work, stand up at your desk, march
<v Speaker 2>in place for five minutes real quick. That can help
<v Speaker 2>your body flip the switch. It'll get your blood sugar
<v Speaker 2>up if it's a blood sugar issue, and can potentially
<v Speaker 2>make you feel better.
<v Speaker 1>Yep.
<v Speaker 2>We've had people write in saying that that tricks help
<v Speaker 2>them a lot.
<v Speaker 1>So now it's time for our segment called What's Your Why.
<v Speaker 1>Most of us begin intermittent fasting with weight loss in mind,
<v Speaker 1>which is a great reason to begin, but we know
<v Speaker 1>there is so much more that intermittent fasting can do
<v Speaker 1>for us beyond weight loss. I genuinely believe that when
<v Speaker 1>your why is deeper than weight loss alone, you're more
<v Speaker 1>likely to find long term success and view intermittent fasting
<v Speaker 1>as a lifestyle.
<v Speaker 2>So this week we have a why from Virginia from Australia,
<v Speaker 2>and I have a feeling this is our Virginia from
<v Speaker 2>the community.
<v Speaker 1>Yep.
<v Speaker 2>She said. Firstly, thank you Jenny Sherry for this podcast
<v Speaker 2>and the community that you have created. I look forward
<v Speaker 2>to each episode and the information and encouragement I know
<v Speaker 2>I know I'll get as I listen each week. When
<v Speaker 2>I first joined the community. My why was definitely to
<v Speaker 2>lose some weight. Just more than a year ago, on
<v Speaker 2>Christmas Day, at a family gathering, I was impressed at
<v Speaker 2>how lean and fit my ex husband and my sister
<v Speaker 2>in law were looking. They had both lost their weight
<v Speaker 2>through fasting. My ex husband had lost about eight kilograms
<v Speaker 2>and my sister in law about twenty kilograms. After questioning
<v Speaker 2>them about their weight loss, they told me they had
<v Speaker 2>discovered fasting and told me to look up doctor Jason
<v Speaker 2>Fung on YouTube and his books, which I bought. This
<v Speaker 2>led me to find Jin in the DDD community. I
<v Speaker 2>have been a member for over a year and I've
<v Speaker 2>lost about nine kilograms. I am now at my correct
<v Speaker 2>weight for my height and age, and I am now
<v Speaker 2>in maintenance. I still have squishy bits, especially around my tummy,
<v Speaker 2>but at nearly seventy I'm just going to accept that
<v Speaker 2>I'm never going to have a six pack. I've learned
<v Speaker 2>how to dress to disguise my squishy bits and enhance
<v Speaker 2>my good bits.
<v Speaker 1>I love that me too.
<v Speaker 2>We all have squishybits. Yeah, why I'm is It's became
<v Speaker 2>clear to me a couple of weeks ago that my
<v Speaker 2>why has changed. We've been helping my daughter get her
<v Speaker 2>apartment ready to sell, and the day before it went
<v Speaker 2>on to the market, we had a full day of
<v Speaker 2>hard work. I usually start eating around two PM, but
<v Speaker 2>because we were busy, we skipped lunch. By the time
<v Speaker 2>we got to dinner at the Italian restaurant we often
<v Speaker 2>go to, I was really hungry. The pizza and salad
<v Speaker 2>was delicious, and we shared a bottle of red wine
<v Speaker 2>and as usual, had a gelato as we walked back
<v Speaker 2>to the car. As we drove home, I felt really happy.
<v Speaker 2>I was happy because I realized that with my new
<v Speaker 2>fasting lifestyle, I was able to fast easily until dinner time.
<v Speaker 2>I was happy that because I waited, I was really
<v Speaker 2>hungry and so the food was really delicious. And I
<v Speaker 2>was happy that because I had fasted, there was no
<v Speaker 2>guilt about the wine or gelato after. On the way home,
<v Speaker 2>I was thinking about the following week that was to come.
<v Speaker 2>At three day school reunion that I've just had, I
<v Speaker 2>knew that there were going to be two dinners out
<v Speaker 2>and a full day picnic of ea eating and grazing,
<v Speaker 2>but I felt no worry about the food or guilt
<v Speaker 2>as I would have in the past. I knew that
<v Speaker 2>on the days with the dinners, I could do my
<v Speaker 2>usual fast, which I did, and on the Sunday I
<v Speaker 2>just sat and grazed and enjoyed myself without guilt. I
<v Speaker 2>also knew that I would be doing a mealless Monday,
<v Speaker 2>which I did, and I really enjoyed it after the
<v Speaker 2>weekend full of food and drink. So after that long
<v Speaker 2>winded tail, the moral of my story is that my
<v Speaker 2>why now has changed from weight loss. As I head
<v Speaker 2>to my seventieth birthday, my why is to maintain my weight,
<v Speaker 2>to enjoy the fact that I can enjoy great food,
<v Speaker 2>have indulgences every now and then without guilt, and know
<v Speaker 2>that the fasting lifestyle is the right path for me. Well,
<v Speaker 2>I love that, and I'm gonna be honest. I think
<v Speaker 2>we all need to let go of food guilt. Yeah,
<v Speaker 2>food is necessary for our bodies, and food is delicious,
<v Speaker 2>not all food. Food should be delicious. If it's not delicious,
<v Speaker 2>don't eat it, don't eat it. Find something that is delicious.
<v Speaker 2>Life's too short to eat food that's not delicious. It's true,
<v Speaker 2>and we should be able to eat enjoy food with
<v Speaker 2>zero guilt.
<v Speaker 1>It's pleasurable for a reason. You know, things that are
<v Speaker 1>pleasurable for humans are pleasurable because we should be doing them.
<v Speaker 1>We should be eating right, and we should enjoy. We
<v Speaker 1>should feast. You know, every major religion has fasting but
<v Speaker 1>also feasting. We're in the season of Lent right now
<v Speaker 1>as we're recording this, and it's a season of fasting
<v Speaker 1>and then there's a feast. But you know, we have
<v Speaker 1>feasts on the holidays, and we're not meant to just
<v Speaker 1>feel guilty about all of them, right, We're not supposed
<v Speaker 1>to be perpetually feasting or perpetually fasting. It's the balance
<v Speaker 1>that matters, all right.
<v Speaker 2>So we have a question from Oh no, our coffee
<v Speaker 2>might not be clean in Wisconsin. My coffee is from
<v Speaker 2>the Black Rifle Coffee Company and the ingredients say one
<v Speaker 2>hundred percent coffee. Yay. However, I kept reading the package
<v Speaker 2>and they mentioned tasting notes that include cocoa and vanilla aroma,
<v Speaker 2>bold tasting notes, and a smooth, buttery finish. Every single
<v Speaker 2>ground coffee in the stores we shop have a description
<v Speaker 2>mentioning notes of this and the aroma of that. Help.
<v Speaker 2>Can you please refers to a brand or two that
<v Speaker 2>for sure will not break the fast. If rifle isn't
<v Speaker 2>what we hope it is, Google is not very helpful,
<v Speaker 2>please and thank you.
<v Speaker 1>All right, So let's talk about the most confusing thing
<v Speaker 1>about coffee, and that is tasting notes. So you can
<v Speaker 1>ignore tasting notes. That's a marketing strategy. And you know,
<v Speaker 1>like cocoa and vanilla, bold tasting, smooth, buttery, finish. I
<v Speaker 1>just taste coffee. When I drink black coffee, I don't
<v Speaker 1>taste all that. And you know, is it possible there
<v Speaker 1>could be a coffee that for some reason your taste
<v Speaker 1>buds pick it up and its your fast causes a
<v Speaker 1>cephalic phase insulin response. Yes, for me, that happens, and
<v Speaker 1>I haven't had it in years because I know it
<v Speaker 1>doesn't work for me. Starbucks, what is it? Nitro cold brew?
<v Speaker 1>Their nitro cold brew should not break a fast. It
<v Speaker 1>is just black coffee, and they put the nitro in
<v Speaker 1>it to make it foamy. But when it first came out,
<v Speaker 1>their slogan was creamy without cream sweet, without sweetener whatever,
<v Speaker 1>So it's just the coffee, the nitro. But it was
<v Speaker 1>just coffee. So I'm like, well, if regular coffee doesn't
<v Speaker 1>break my fast, this should be fine. Well, I tried
<v Speaker 1>the nitro cold brew more than once, and I clearly
<v Speaker 1>had a hunger response because I was starving in a
<v Speaker 1>different way. That means my fast had been broken. So
<v Speaker 1>I can't drink that, even though technically I should be
<v Speaker 1>able to. So is it possible you could end up
<v Speaker 1>with some kind of coffee with tasting notes that your
<v Speaker 1>brain does perceive that coffee in a way that your
<v Speaker 1>brain thinks is you're going to need some insulin. Yes,
<v Speaker 1>but I've never had a regular black coffee do that
<v Speaker 1>for me. Like you know, just based on the tasting notes,
<v Speaker 1>that doesn't mean it couldn't happen. There might be some
<v Speaker 1>brands that don't work for certain people, but if the
<v Speaker 1>only ingredient is coffee, it should be fine. So again
<v Speaker 1>we've touched on this through every question today so far.
<v Speaker 1>When you look at instant coffee, that can break a
<v Speaker 1>fast for some people, even if the only ingredients are
<v Speaker 1>coffee and then you add water. So instant coffee can
<v Speaker 1>be tricky. Bottled coffee products, bottled tea products. You want
<v Speaker 1>the only ingredients to be coffee and water. Tea and water,
<v Speaker 1>so if you're brewing it at home, you can ignore
<v Speaker 1>tasting notes, don't get the flavored. If it says hazelnut coffee,
<v Speaker 1>then obviously no vanilla coffee. But if it just has
<v Speaker 1>tasting notes, you can ignore that unless you notice it
<v Speaker 1>makes you feel different, in which case that particular one
<v Speaker 1>might not work for you. There are some rare people
<v Speaker 1>who can't drink coffee at all. Coffee makes some hungry,
<v Speaker 1>very few people, but there are a few they just
<v Speaker 1>can't do the coffee. And so this is where you
<v Speaker 1>really need to experiment to figure it out, because I
<v Speaker 1>can't say here's a universal brand that every person will
<v Speaker 1>be able to drink and have no problem. Because that
<v Speaker 1>person you can't drink coffee. That won't work for them.
<v Speaker 1>Do you have anything to add to that.
<v Speaker 2>The other one that has recently come to my notice
<v Speaker 2>that a few people struggle with are espressos. Some espressos,
<v Speaker 2>even if it's black. I believe it is the creamy
<v Speaker 2>mouth feel, and I think that's what the nitro coldrew
<v Speaker 2>does for you. Cap Probably it's that sort of creamy
<v Speaker 2>mouth feel that if your brain loves creamy foods, and
<v Speaker 2>we know Jen does. She likes her butter uh dow.
<v Speaker 2>So if cream is something that makes your brain light
<v Speaker 2>up that it's possible that, yeah, you could have an
<v Speaker 2>insulin release from that. So, like a lady that's in
<v Speaker 2>our community, she's one of my coaching clients, all of
<v Speaker 2>a sudden, fasting got really hard. The only thing she changed,
<v Speaker 2>and it took her months to figure it out, was
<v Speaker 2>that she was switched to an espresso Is it an
<v Speaker 2>espresso Yeah, yeah, the little like cartresso pods. Yes, they
<v Speaker 2>were just black coffee. But when she went on a
<v Speaker 2>vacation and she didn't have access to that and switched
<v Speaker 2>to regular drip brewed black coffee, suddenly fasting was easy
<v Speaker 2>again for her. So she went home and she tried
<v Speaker 2>the espresso pods again, realized that she was starving during
<v Speaker 2>her fast again, and so she has stopped drinking those
<v Speaker 2>in her fast. And so that's one of those things
<v Speaker 2>where if you think something is causing you a problem,
<v Speaker 2>fast for several days without it and see if you
<v Speaker 2>can tell a difference.
<v Speaker 1>Yeah, that's a great idea. Coffee and tea. You wouldn't
<v Speaker 1>think they'd be confusing, but they really are, all right.
<v Speaker 1>The next question is from night eater in New York City,
<v Speaker 1>who could really use the help of the two people
<v Speaker 1>whose food advice I trust the most. I wrote this
<v Speaker 1>whole thing out to you, and somehow I messed up
<v Speaker 1>the Google doc and I got eraised some starting again,
<v Speaker 1>because that's just what we intermittent fasters do, right, We
<v Speaker 1>don't beat ourselves up, and we just start again. Anyway,
<v Speaker 1>I'll skip some of the praises that I put in
<v Speaker 1>my last email, but suffice to say I've listened to
<v Speaker 1>every word either of you has uttered on every one
<v Speaker 1>of your podcasts, at least once. I've also read every
<v Speaker 1>single word Jen is written, even a fake Jen who
<v Speaker 1>was briefly on Ansaws. Oh gosh, that's so funny. Yeah,
<v Speaker 1>darn those crazy writers out there, those fake books. Anyway,
<v Speaker 1>I won't drudge those up, but I'm sure they're not
<v Speaker 1>particularly wonderful memories for you. In terms of Jen's books,
<v Speaker 1>I also just wanted to say that I surprised myself
<v Speaker 1>and that Cleanish was my favorite one so far. I
<v Speaker 1>loved them all, and I go back and reread parts
<v Speaker 1>of all of them, but that's the one I learned
<v Speaker 1>the most from. There was so much incredible information in
<v Speaker 1>there that I had never heard before, and all presented
<v Speaker 1>in your wonderfully conversational ways that I could actually understand it.
<v Speaker 1>I will also say how much I'm truly looking forward
<v Speaker 1>to eating like a grown up. That even pertains to
<v Speaker 1>my question for you today. I love and trust you
<v Speaker 1>both so much, and I appreciate everything you do for
<v Speaker 1>all of us. The background is that I've been intermittent
<v Speaker 1>fasting for probably about seven years now, even though I
<v Speaker 1>haven't kept dates on it. I met a healthy, very
<v Speaker 1>stable weight and have great energy that comes from If
<v Speaker 1>I'm struggling to maintain my five foot four inches as
<v Speaker 1>I get older, I guess it means her height is
<v Speaker 1>kind of shrinking a little bit yep. And my weight
<v Speaker 1>ranges between about one hundred and ten and one hundred
<v Speaker 1>and fifteen, but I'm very active and the weight is
<v Speaker 1>never an issue, partly thanks to intermittent and fasting and
<v Speaker 1>partly thanks to genetics. And I realize that weight is
<v Speaker 1>on the lower side, and I sometimes make adjustments such
<v Speaker 1>as adding in extra nut butters and more bread to
<v Speaker 1>bring it back up a little bit. I'm sixty three
<v Speaker 1>years old and generally follow a protocol of about nineteen five,
<v Speaker 1>but sometimes it's more like twenty four, depending and part
<v Speaker 1>of that depending is what I am about to ask you,
<v Speaker 1>which is a problem that has been bothering me for many,
<v Speaker 1>many years, even decades. Whenever you say that everyone fast
<v Speaker 1>because we're all asleep for roughly eight hours and we're
<v Speaker 1>fasting when we're asleep, that has not always been the
<v Speaker 1>case for me. Unfortunately, I am one of those people
<v Speaker 1>who gets up in the night to eat. This has
<v Speaker 1>been going on for decades and is not attributed to fasting.
<v Speaker 1>I thought fasting might correct my urge for this late
<v Speaker 1>night eating, but it has only transferred a little bit
<v Speaker 1>to where I'll keep myself up very late into the
<v Speaker 1>night continuing to eat, rather than actually falling asleep and
<v Speaker 1>getting up continually. I know that it is psychological, and
<v Speaker 1>I do have trauma in my past sexual inappropriateness from
<v Speaker 1>a family member. I'm so sorry to hear that. Oh gosh,
<v Speaker 1>I know that's a hard one that I think ties
<v Speaker 1>into why going to sleep for many years was very
<v Speaker 1>difficult and scary for me. I totally get that makes sense.
<v Speaker 1>I will just interject that at one point, again many
<v Speaker 1>years ago, I was doing things like taking a box
<v Speaker 1>of cereal to bed with me at night and continuing
<v Speaker 1>to eat it until I fell asleep, usually waking up
<v Speaker 1>with it. It was always something with carbs, and then
<v Speaker 1>I got onto an antidepressant and that abated quite a bit,
<v Speaker 1>but it never went away. I do open my window
<v Speaker 1>very late, and part of the reason for that is
<v Speaker 1>because I have a very easy time fasting all day
<v Speaker 1>and I never ever have an urge to open my window.
<v Speaker 1>So if I open it later, at least, I'll still
<v Speaker 1>only be having a four or five hour window once
<v Speaker 1>I'm done with my late night eating. But this is
<v Speaker 1>clearly disruptive to my sleep and getting to bed so late,
<v Speaker 1>and it's not the way I want to be living.
<v Speaker 1>I will also say that I'm one of those people
<v Speaker 1>who cannot fall asleep on anything but a relatively full stomach.
<v Speaker 1>It feels nearly impossible to fall asleep when hungry, though
<v Speaker 1>I have been forced to do it at times when
<v Speaker 1>there were no good food options around. I should also
<v Speaker 1>say that there were times in my life when I
<v Speaker 1>would wake up go to the kitchen and then I
<v Speaker 1>didn't go as far as cooking a rose to eating
<v Speaker 1>it or anything like that, but I was back and
<v Speaker 1>forth in the kitchen all throughout the night. Now I'm
<v Speaker 1>back and forth in the kitchen just into the wee hours,
<v Speaker 1>and then I do finally go to sleep. I hope
<v Speaker 1>I've articulated this well enough for you to help me.
<v Speaker 1>If not, I'm happy to write out more details. I
<v Speaker 1>truly believe that you two are the folks who can
<v Speaker 1>best advise me on this, and I believe that my
<v Speaker 1>intermittent fasting schedule could be helpful with this problem. I
<v Speaker 1>am worried that if you say, just open the window earlier,
<v Speaker 1>that I will just have a really long window, because
<v Speaker 1>I've tried to do that a number of times, and
<v Speaker 1>that's exactly what's happened. I simply can't close my window
<v Speaker 1>at night, or I feel that I haven't always psychologically,
<v Speaker 1>mostly so on the days that I have intentionally opened
<v Speaker 1>it earlier, I end up with a window of eight
<v Speaker 1>to ten hours, and I don't feel as good or
<v Speaker 1>get the clarity benefits I get from a shorter window.
<v Speaker 1>Thank you again for everything you do. I truly love
<v Speaker 1>you both and feel that you're my friends. I don't
<v Speaker 1>want to end without saying how much I absolutely love
<v Speaker 1>the entire intermittent fasting lifestyle, and this is just one
<v Speaker 1>particular glitch that seems to be pretty unique to me
<v Speaker 1>and maybe a few others. My doctors can't believe my
<v Speaker 1>numbers and always tell me that I have the blood
<v Speaker 1>results of someone taking that foreman or other medications. I
<v Speaker 1>don't take anything. They are always in awe of how
<v Speaker 1>great my numbers are, and I feel great too, So
<v Speaker 1>I don't want to take anything away from how much
<v Speaker 1>I love fasting and the two of you. Thanks again.
<v Speaker 2>Okay, Well, I did run your numbers through the smart
<v Speaker 2>BMI calculator, and I just want you to know that
<v Speaker 2>one fifteen is the absolute lowest weight that is considered
<v Speaker 2>to be a healthy weight for you. Even at one twelve,
<v Speaker 2>it has you in an underweight category, and I'm wondering
<v Speaker 2>if that has anything to do with your sort of
<v Speaker 2>drive to eat. You know, like you said, a lot
<v Speaker 2>of this is psychological potentially, and that makes sense. You know,
<v Speaker 2>if you did not have comfort in the night and
<v Speaker 2>food became your comfort in the night, then I can
<v Speaker 2>see how that is just a habit that's carried you
<v Speaker 2>through life. And yeah, you're sixty three years old, but
<v Speaker 2>I also don't think that you're ever too young to
<v Speaker 2>try to overcome and heal some of those past traumas,
<v Speaker 2>and so I don't know if you've ever spoke to
<v Speaker 2>a therapist about this, but it certainly couldn't hurt in
<v Speaker 2>an effort to try to resolve this trauma so that
<v Speaker 2>you can move forward without it affecting your daily life
<v Speaker 2>or your sleeping life. As far as you know, if
<v Speaker 2>you like your late night eating and it's not bothering
<v Speaker 2>you and you're healthy, then go for it. I really
<v Speaker 2>wonder if the reason why you think the late night
<v Speaker 2>eating is beneficial is because you just eat and then
<v Speaker 2>you go to sleep and you don't know that you're
<v Speaker 2>hungry and the fact that you're very thin. If you're
<v Speaker 2>eating during the day and you close your window and
<v Speaker 2>you have several hours before bed and then you get
<v Speaker 2>hungry again, that really could be your body prompting you
<v Speaker 2>to eat more. And so you're kind of overriding that
<v Speaker 2>internal drive to eat more by just going to sleep
<v Speaker 2>before it happens. You're kind of circumventing it with sleep.
<v Speaker 2>It's not that easy for me to tell you what
<v Speaker 2>the right answer is. If you had a lot of
<v Speaker 2>weight to lose, then I would just suspect this was
<v Speaker 2>all sort of a psychological component, but the fact that
<v Speaker 2>you are very thin for your age and height does
<v Speaker 2>lead me to believe that some of this could be
<v Speaker 2>a physiological need to eat more. So you say sometimes
<v Speaker 2>you do twenty four and that you generally do nineteen five.
<v Speaker 2>I would just open your window earlier, make sure that
<v Speaker 2>you are eating sufficiently and that you're not trying to
<v Speaker 2>restrict your food, that you're eating in abundance, that you're
<v Speaker 2>eating a well balanced diet. And then there's a lot
<v Speaker 2>of like even online CBT type apps where you can
<v Speaker 2>do sleep training and basically kind of reset your body
<v Speaker 2>so that you can go to sleep easier without feeling
<v Speaker 2>like you need to kind of lull yourself to sleep
<v Speaker 2>with food. And I'm just gonna be honest, this is
<v Speaker 2>one of these things, especially with your history, that I
<v Speaker 2>feel like is really outside of our scope of really
<v Speaker 2>being to help you with. I can help you with
<v Speaker 2>the fasting, we can help you with the nutrition, we
<v Speaker 2>can help you with strategy, But as far as like
<v Speaker 2>the need to eat overnight, that is where I really
<v Speaker 2>think that you could really benefit from a therapist, yeah,
<v Speaker 2>who specializes in helping people heal trauma from sex abuse, right, Yeah,
<v Speaker 2>but yeah, the overnight eating, it's a bad habit and
<v Speaker 2>you can stop it. You can learn other coping mechanisms,
<v Speaker 2>and I would encourage that for you. And we all
<v Speaker 2>deserve to be at peace when we're sleeping. And I
<v Speaker 2>speak from experience. I've had some bad things happen in
<v Speaker 2>the male of the night and they did affect my
<v Speaker 2>sleep and I have never slept as well as I
<v Speaker 2>did before that happened. So it has taken work, and
<v Speaker 2>it has taken some therapy and learning new tools to cope.
<v Speaker 2>And I do believe you can do it and you're
<v Speaker 2>worth it. And don't think, oh, I've been this way
<v Speaker 2>my whole life. I can't change. You can. And you
<v Speaker 2>potentially have twenty five thirty years left of your life.
<v Speaker 1>So if not now when exactly I was going to
<v Speaker 1>also suggest therapy that was going to be the main
<v Speaker 1>thing to start with if you haven't done that already,
<v Speaker 1>just because you may think that there's nothing they can
<v Speaker 1>help you with, but you may be surprised when you
<v Speaker 1>find the right therapist that's skilled in this sort of
<v Speaker 1>a thing. And also this does go back to the
<v Speaker 1>accidental overrestriction we were talking about before, because our bodies
<v Speaker 1>want us to survive. Our bodies want us to be
<v Speaker 1>at a healthy weight. And when your body perceives that
<v Speaker 1>you are not where your body thinks you should be
<v Speaker 1>and you are close to that underweight line, like Sherry said,
<v Speaker 1>your body may be sending you the message eat eat
<v Speaker 1>eat eat eat, and that is why you have the
<v Speaker 1>drive to do it. So, even before fasting, were you
<v Speaker 1>over restricting, were you dieting, were you're doing a low
<v Speaker 1>calorie diet all throughout the day, and really think about that.
<v Speaker 1>You know you've heard us say recently. If you think
<v Speaker 1>you're accidentally over restricting, count up and just see, gosh,
<v Speaker 1>I'm only eating you know, seven hundred calories a day
<v Speaker 1>every day. Then you'd be like, oh my gosh, I
<v Speaker 1>am over restricting. And that is when strategic updates can
<v Speaker 1>be really, really important to let your body know that
<v Speaker 1>you're fine. So that's just something to keep in mind
<v Speaker 1>because accidental over restriction is probably more common than I've
<v Speaker 1>even realized. As someone who eats a lot, you know,
<v Speaker 1>it's not in my purviewed accidentally over restrict. But I
<v Speaker 1>think a lot of women have been trained. I'm putting
<v Speaker 1>them in quotation marks to be restrained eaters by society
<v Speaker 1>and then may just accidentally be doing it.
<v Speaker 2>Yeah, and then I wanted to say too. I looked
<v Speaker 2>up something while Jen was talking that I was thinking
<v Speaker 2>about earlier. I'm not sure if you've ever heard of
<v Speaker 2>EMDR therapy. It is a form of therapy that is
<v Speaker 2>really really beneficial for people with childhood trauma and PTSD,
<v Speaker 2>and I have known several friends who have done EMDR
<v Speaker 2>therapy and have found it very, very beneficial. It stands
<v Speaker 2>for eye movement, desensitization and reprocessing and it's a very
<v Speaker 2>fascinating practice. Back when Jinn and I did the Life
<v Speaker 2>Lessons podcast, I was wanting to do an episode on
<v Speaker 2>it and could not ever find a practitioner to come
<v Speaker 2>on the podcast. So I've dropped a link about it
<v Speaker 2>from the EMDR. It's an internal international association. They do credentialing,
<v Speaker 2>and on that page is also a place where you
<v Speaker 2>can find a practitioner in your area. So that might
<v Speaker 2>be something that you want to take a look at.
<v Speaker 2>And I went ahead and put a link in show
<v Speaker 2>notes for you. Before we get to the tweak of
<v Speaker 2>the week, I just want to talk to you about
<v Speaker 2>the coaching. I'm doing with people. It has been very
<v Speaker 2>fulfilling for me. Number One, I love helping people. It's
<v Speaker 2>been my mission my whole life to help people. I'm
<v Speaker 2>a helper at heart. But it is very rewarding to
<v Speaker 2>me when people contact me for sessions and we meet,
<v Speaker 2>especially my monthly people, because we form a relationship over
<v Speaker 2>the course of the month, and I get to learn
<v Speaker 2>a lot about you and your fasting practice and what's
<v Speaker 2>going on in your life and help you kind of
<v Speaker 2>make fasting something that not only do you enjoy, but
<v Speaker 2>that you're seeing the benefit that you seek, whether it
<v Speaker 2>is you just need to fine tune your pasting practice,
<v Speaker 2>or it's just stories you tell yourself. Listen, I can't
<v Speaker 2>tell you how many people come to me and tell
<v Speaker 2>me I cannot clean fast, and I can tell you
<v Speaker 2>I have a one hundred percent success rate at working
<v Speaker 2>people through this and everything changes for them the minute
<v Speaker 2>they start clean fasting. And I want to help you.
<v Speaker 2>If it was up to me, I would get every
<v Speaker 2>person in this world to become clean faster, and I
<v Speaker 2>feel like we could change the world. So if you
<v Speaker 2>need somebody to help guide you, if you need somebody
<v Speaker 2>to encourage you, if you need somebody to help troubleshoo
<v Speaker 2>with you, or just to check in with every day
<v Speaker 2>and listen. I'm going to tell you the truth and
<v Speaker 2>you may not want to hear it, but I speak
<v Speaker 2>firmly and with love and conviction, and I can get
<v Speaker 2>you where you need to be. Contact me There's a
<v Speaker 2>link on our website Fastbeesrepeat dot com slash Coaching, or
<v Speaker 2>you email me at Sherry at fast feusreepeat dot com.
<v Speaker 2>Let's get you where you want to be, and let's
<v Speaker 2>get you feeling good about yourself and your fasting lifestyle.
<v Speaker 1>So now it's time for our tweak of the week.
<v Speaker 1>This is from Mary. Mary says, I feel like I've
<v Speaker 1>found my easy tweak. It's taken so long since December
<v Speaker 1>of twenty four, but I found it. I'm doing uppish downish,
<v Speaker 1>and I've taken ultra processed foods out of my diet
<v Speaker 1>and I'm losing weight. The funny thing is, I've been
<v Speaker 1>trying to take ultra processed foods out since December of
<v Speaker 1>twenty twenty four, but I was largely unsuccessful. They seem
<v Speaker 1>to creep into my mouth after every other day. It
<v Speaker 1>seemed it was only after I did Keto for a
<v Speaker 1>few months that I was able to say no to
<v Speaker 1>ultraprocessed foods. I'm not doing Keto now. I've relaxed into
<v Speaker 1>a more whole foods approach. I've found my discipline again,
<v Speaker 1>and I'm thrilled. I wrote this in my journal today.
<v Speaker 1>I lost three point four pounds this week. I've lost
<v Speaker 1>weight like this before, but this feels different. This feels
<v Speaker 1>achievable long term. This feels attainable. This feels easy. I
<v Speaker 1>was so worried that when I stopped doing Keto, I'd
<v Speaker 1>gain everything I lost back. I gained two pounds for
<v Speaker 1>a couple of weeks, but I've since lost that in
<v Speaker 1>three point four more pounds. With Keto, I had so
<v Speaker 1>much more food noise and so many temptations. Now the
<v Speaker 1>food noise is gone. Although I'll always be grateful for
<v Speaker 1>how Keto helped me, I do wonder if the food
<v Speaker 1>noise was my body telling me it needed more carbs.
<v Speaker 1>Now that I'm listening to my body, I've been able
<v Speaker 1>to have healthy carbs and I still avoid ultra processed
<v Speaker 1>foods for the most part. I feel amazing. I'm so
<v Speaker 1>glad I found something that feels attainable. I finally found
<v Speaker 1>the tweak that works.
<v Speaker 2>We'd love to leave you with inspirational motivational quotes or strategies,
<v Speaker 2>and this week we have a motivational strategy from Carrie.
<v Speaker 2>Carrie wrote, I like to stop and pause and remind
<v Speaker 2>myself to talk to myself in a way that keeps
<v Speaker 2>me moving forward. The strategy is think, feel, doue. Taking
<v Speaker 2>anhelpful thought that comes to mind when things are not
<v Speaker 2>going well or we have a slip up in our
<v Speaker 2>intentions or plans. We eat something that doesn't serve us best,
<v Speaker 2>the scale is up, we miss a workout, fast, doesn't
<v Speaker 2>go as planned, et cetera. Think what is the unhelpful
<v Speaker 2>thought you are telling yourself, such as I am a failure,
<v Speaker 2>I can't do this, I'm lazy. Feel sit with it?
<v Speaker 2>Is this thought even truth? Most times it's not. Do
<v Speaker 2>Shift your thinking to a more helpful thought and how
<v Speaker 2>you speak to yourself. I can get back on track.
<v Speaker 2>I needed the rest. I can do this. I am worthy.
<v Speaker 2>When we can catch an unhelpful thought and swap it
<v Speaker 2>for one that actually supports us, we will see how
<v Speaker 2>that shift changes our mood, our choices, and what we
<v Speaker 2>do next. Our thoughts impact how we feel, which drives
<v Speaker 2>what we do. When we shift unhelpful thoughts to more
<v Speaker 2>helpful ones, it can help us act in ways that
<v Speaker 2>are in line with our goals.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed on Tonight community,
<v Speaker 1>where you can interact with both me and Sherry, plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 3>Don't forget to subscribe to this podcast to your favorite
<v Speaker 3>podcast app, and if you haven't already, please leave us
<v Speaker 3>a five star review that helps new listeners find the
<v Speaker 3>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to Fast Feast Repeat dot com slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening. This podcast was edited
<v Speaker 2>by Resonate Recordings.