Episode 69: Timing Supplements, Smell & Insulin Response, Bloating & Gut Health, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat, Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's Sherry, I'm hanging in there. Yeah,
<v Speaker 1>you've not been feeling great.
<v Speaker 2>No, I've been sick for about a week now, So
<v Speaker 2>if you hear me coffee, I'm sorry. I have this
<v Speaker 2>horrendous cough that came out of the blue last week.
<v Speaker 1>Maybe the editors will get all the coughs and edit the.
<v Speaker 2>BA maybe maybe finish World. You'll never hear me cough.
<v Speaker 1>There you go. We are not perfect people, though sometimes
<v Speaker 1>we do bodily function things, hopefully not on the air.
<v Speaker 2>I'm sipping my empty water.
<v Speaker 1>In a mug. Yep. Yeah, speaking about mugs, I have
<v Speaker 1>loved seeing the community members drinking out of the Fast
<v Speaker 1>Feast repeat mugs from the merch store, and especially the
<v Speaker 1>one that you designed. I'm grateful for blank and black coffee.
<v Speaker 1>Like I thought, ooh, you could write something in there,
<v Speaker 1>but I didn't know if people actually would, and they are.
<v Speaker 1>Did you think people would actually write stuff in there?
<v Speaker 2>It never crossed my mind that they would use a
<v Speaker 2>dry erase marker and write on it.
<v Speaker 1>You don't even have to use a dry erase marker
<v Speaker 1>Sharpie for example. Look, I'm a school teacher, so I
<v Speaker 1>can tell you Sharpie sells itself as being permanent. But
<v Speaker 1>you can get sharply off at anything like a ceramic mug,
<v Speaker 1>just with like a magic eraser. Oh really, yeah. I
<v Speaker 1>used to write on my students' desks with the big
<v Speaker 1>fat sharpies, like I had some extra big ones. I
<v Speaker 1>would write their names on their desks, cause I got
<v Speaker 1>tired of you know, those little name cards you would
<v Speaker 1>put on a desk, and then they would get really
<v Speaker 1>with them. They would play with them all the time,
<v Speaker 1>like the little fiddly kids over there, fiddling with it
<v Speaker 1>all day. So I got tired of that. So I
<v Speaker 1>just started writing on my students' desks with sharpie and
<v Speaker 1>then you just magic eraser it right off.
<v Speaker 2>Yeah. Well, an alcohol on cotton it does take sharpie
<v Speaker 2>off too.
<v Speaker 1>Expo cleaner would get any last little lingering amounts off.
<v Speaker 1>The expo board cleaner would get sharpie off. But anyhow,
<v Speaker 1>I love that people are filling it in and then
<v Speaker 1>someone else had written something else on the mug.
<v Speaker 2>Somebody wrote all over their mug.
<v Speaker 1>I know, like a bunch of motivational stuff. So that
<v Speaker 1>made me like super smile. The school teacher in me
<v Speaker 1>is like, go for it, write it all down. So
<v Speaker 1>tell people how to find the merch store.
<v Speaker 2>You can go topees threep dot com slash merch.
<v Speaker 1>In merch and we always have a link in the
<v Speaker 1>show notes.
<v Speaker 2>I had really when I designed I just had it
<v Speaker 2>as like a visual prompt, so you know, maybe while
<v Speaker 2>you're sitting there drinking your coffee. It remind you to
<v Speaker 2>think about gratitude, Think about gratitude, think about what you're
<v Speaker 2>grateful for. But when I saw people actually starting to
<v Speaker 2>write on it and fill it in, I was like,
<v Speaker 2>that is amazing.
<v Speaker 1>I loved it. I love it. Love it anyway, so fun.
<v Speaker 2>So now we want to share a celebration From a
<v Speaker 2>DDD community member named ray Lynn, Raylan wrote, I have
<v Speaker 2>ridden horses all my life, but retired my horse three
<v Speaker 2>years ago and decided it was time for me to
<v Speaker 2>retire from writing as I had painful knees and I
<v Speaker 2>was not feeling very agile. Roll on to now. I
<v Speaker 2>have been intermittent fasting for eighteen months. I've lost twenty
<v Speaker 2>seven pounds and I am in maintenance. My knees are
<v Speaker 2>way better. I am more fit, healthier, and more agile
<v Speaker 2>than I have been in a long time. I really
<v Speaker 2>missed riding my horse, so at nearly sixty six years old,
<v Speaker 2>I bought a new horse two months ago. My new buddy, Sally,
<v Speaker 2>and I are out there enjoying riding adventures with my
<v Speaker 2>husband and his horse, just as we dreamed of for
<v Speaker 2>our retirement. And boy am I smiling.
<v Speaker 1>Life is good with if awesome.
<v Speaker 2>I love that so much.
<v Speaker 1>Yeah, I agree. I want to be agile. I want
<v Speaker 1>to be strong as we get older. At the sixty
<v Speaker 1>six used to sound old, but now it just sounds
<v Speaker 1>like around the corner.
<v Speaker 2>Yeah. Well, you know what's funny is like, in all
<v Speaker 2>the years I've been part of the DDD community, most
<v Speaker 2>of us don't live around horses. We don't have horses,
<v Speaker 2>but so many times one of the things that prompts
<v Speaker 2>people to lose weight is they can no longer ride
<v Speaker 2>their horse. And I grew up on horses, and riding
<v Speaker 2>a horse is so just therapeutic. It's so calming and
<v Speaker 2>gets you outside and anyway. So I can imagine if
<v Speaker 2>that was something that you tealy did that you would
<v Speaker 2>really miss it if you had to stop, And so
<v Speaker 2>being able to get that back is wonderful.
<v Speaker 1>Did you know that my dad and stepmother raised horses.
<v Speaker 2>Yeah, I think you've talked about that a little bit.
<v Speaker 2>Were they on their property.
<v Speaker 1>Yeah, they had a stud and they would have mayors
<v Speaker 1>come and stay, and they also did a lot of showing.
<v Speaker 1>They would travel the country with Alison and ben.
<v Speaker 2>Brother.
<v Speaker 1>Yeah, she was the champion goat tire for her age
<v Speaker 1>like number one in the nation for.
<v Speaker 2>All Allison was. Allison was.
<v Speaker 1>Yeah, they did paint horses, so they went to all
<v Speaker 1>the American Paint Horse Association shows and they had a
<v Speaker 1>paint horse stud that was produced some champions. I don't know.
<v Speaker 1>It was when I was at college that they really
<v Speaker 1>got into it. So I rode horses when I would
<v Speaker 1>be there, and I would pick the stalls and feed
<v Speaker 1>the horses. But I didn't have the whole you know,
<v Speaker 1>like Alison and Benda. But you are right when you said,
<v Speaker 1>like it brought me back memories when you said that
<v Speaker 1>it feels so good to be on a horse. It's
<v Speaker 1>been so long since I've been on a horse, and now
<v Speaker 1>I've got a figure out how to get back on
<v Speaker 1>a horse. It really is such a great feeling.
<v Speaker 2>It really is. And I remember my grandparents had horses,
<v Speaker 2>and I had one summer where I decided I was
<v Speaker 2>going to be a barrel racer and my grandma would
<v Speaker 2>take me out to the arena and I'd practice. That
<v Speaker 2>dream died pretty quickly because once school started, my parents
<v Speaker 2>couldn't drive me an hour to go practice. But my
<v Speaker 2>grandpa had bad knees, and he got to a point
<v Speaker 2>where he couldn't get up on his horse. And then
<v Speaker 2>when he had knee replacement, he was so happy that
<v Speaker 2>he could get back up on his horse and ride again.
<v Speaker 2>So I get it.
<v Speaker 1>Well, that's a powerful why. So now we have a
<v Speaker 1>question from a listener. This question is from Karen in
<v Speaker 1>Cape Town, South Africa. Karen says, I have a question
<v Speaker 1>regarding supplements which I divide and take AM and PM
<v Speaker 1>for me. Specifically, that would be a multi vitamin fish
<v Speaker 1>oil capsules, turmeric capsules, Vitamin D three capsules, Vitamin K
<v Speaker 1>co Q ten subling will be twelve magnesium. I currently
<v Speaker 1>do a nineteen five or eighteen six, but I'm considering
<v Speaker 1>doing ADF during my nineteen five or eighteen six. I
<v Speaker 1>take my supplements and prescription medication during my eating window.
<v Speaker 1>I'm considering EIGHTF for the metabolic boost from long time dieting.
<v Speaker 1>With ADF, even if I add the five hundred calorie meal,
<v Speaker 1>when can I take my supplements. I also take bone
<v Speaker 1>strengthening capsules that have to be taken with food. I
<v Speaker 1>have two basic questions. Am I correct to assume that
<v Speaker 1>I should not take these supplements during the clean Fast
<v Speaker 1>and can I guess that your suggestion might be to
<v Speaker 1>combine my AM and PM pills and take them during
<v Speaker 1>the five hundred calorie meal. Any advice is appreciated. Thanks.
<v Speaker 2>I'm kind of confused because she says she divides them
<v Speaker 2>and takes them AM and PM, But then she also
<v Speaker 2>says she takes them in her window. Right.
<v Speaker 1>I was confused by that too.
<v Speaker 2>Unless she has like a midday window and she takes
<v Speaker 2>them of the beginning and end of her window, I'm
<v Speaker 2>not sure how she's doing that currently. Sorry, Karen so Well.
<v Speaker 2>Magnesium is a mineral that can be taken really any time.
<v Speaker 2>Most people tend to take it before bed. It helps
<v Speaker 2>relax your body and mind to help you sleep. It's
<v Speaker 2>a great supplement to take. It's one that you can
<v Speaker 2>take if taken in a capsule form, you can take
<v Speaker 2>it at bedtime. The liquids get a little iffy, so
<v Speaker 2>capsule is a magnesium fine anytime. The rest of that,
<v Speaker 2>I'm going to tell you this should be taken in
<v Speaker 2>your eating window, and is my suggestion to take them
<v Speaker 2>during a five hundred calorie meal. Yes, And here's why.
<v Speaker 2>Most of the supplements you're taking need to be taken
<v Speaker 2>with food with a fat because they're fat soluble, so
<v Speaker 2>if you don't take them with food, your body can't
<v Speaker 2>use them and uptake them appropriately. So in that case,
<v Speaker 2>you might as well just not take them on the
<v Speaker 2>days that you're fasting. And so like K, vitamin kay
<v Speaker 2>D three, co Q ten, those are all fat soluble supplements.
<v Speaker 2>So so your sublingual BE twelve that's generally gonna be flavored.
<v Speaker 2>It's generally got like glycerine or something in it to
<v Speaker 2>mask the taste of the B twelve. So that's one
<v Speaker 2>that absolutely needs to be taken in your window as well.
<v Speaker 2>BE twelve can be kind of energizing, so I would
<v Speaker 2>suggest that you take it as soon as you open
<v Speaker 2>your window and not later in the window later in
<v Speaker 2>the day. So yeah, your inclination is correct. I would
<v Speaker 2>keep all of those in my eating window except for
<v Speaker 2>the magnesium. And using the five hundred CALORIY down to
<v Speaker 2>email is a great way to get those in and
<v Speaker 2>then you don't have to worry about, you know, stomach
<v Speaker 2>up said or nausea that you would get. Fish oil
<v Speaker 2>a lot of times will make you kind of burpy,
<v Speaker 2>So just take all those with food. And the food's
<v Speaker 2>going to help your body use them better.
<v Speaker 1>And really, when you're thinking about supplements, think about them as,
<v Speaker 1>are these supplements that are food like meant to nourish
<v Speaker 1>my body? If so, keep them with the food like
<v Speaker 1>fish oil. Does that sound like food, Yes it does.
<v Speaker 1>Tumeric does that sound like food, Yes it does. A
<v Speaker 1>multi vitamin. You know, that's the nourishing your body time.
<v Speaker 1>So we've got the fasting time where we're not putting
<v Speaker 1>in nutrients, and then we've got the eating window time
<v Speaker 1>where we are putting in the nutrients. So I would
<v Speaker 1>collect all the nutrients and keep them in that nutrient window.
<v Speaker 1>That just need you to think about it that way. Now,
<v Speaker 1>if your doctor has told you you must divide them
<v Speaker 1>up and take them twice a day, then that would
<v Speaker 1>be a different situation. We never want to ignore what
<v Speaker 1>your doctor recommends. But other than your doctor saying you
<v Speaker 1>must take them twice a day, just keep them in
<v Speaker 1>your eating window. Maybe once a day would be sufficient.
<v Speaker 1>And as far as like B twelve, I'm actually doing
<v Speaker 1>B twelve shots right now. My functional medicine doctor said,
<v Speaker 1>you know your be twelves a little low. Would you
<v Speaker 1>do some shots once a week. Do you want to
<v Speaker 1>come in. I'm like, no, I am not coming in
<v Speaker 1>once a week and getting a shot. So I'm giving
<v Speaker 1>them to myself.
<v Speaker 2>Are you really? Yeah? Where do you give them?
<v Speaker 1>They wanted it to be intramuscular.
<v Speaker 2>Huh? Are you doing it in your hip?
<v Speaker 1>Right in my thigh? Top your thigh? Yeah, just right
<v Speaker 1>on the top of my leg. I pinch it so like, yeah,
<v Speaker 1>I just stick that long meddle in there. Read carefully.
<v Speaker 2>I will not give myself might be twelve injection. I
<v Speaker 2>have my coworkers give it to me.
<v Speaker 1>I can do it. I just do it myself. I
<v Speaker 1>had a like I'm like, I'm gonna do it. I
<v Speaker 1>was at the office. I'm like, you're gonna let me
<v Speaker 1>do it. You're not gonna do it. I'm gonna do it.
<v Speaker 1>She's like, well, okay, So I did it. And here's
<v Speaker 1>what's so interesting. If you have more than your body needs,
<v Speaker 1>you like pee it out.
<v Speaker 2>Huh it's red.
<v Speaker 1>So the very first time, sorry everybody, I'm talking about
<v Speaker 1>pe for a minute, she said, don't be surprised if
<v Speaker 1>you see red p after you give yourself the shot.
<v Speaker 1>So the first time I did, for whatever reason, but
<v Speaker 1>every other time since then, not I haven't seen any
<v Speaker 1>red piece of my body. Must be using it really well.
<v Speaker 2>I bet so, I bet, I bet you sort of
<v Speaker 2>flooded your body the first time, and maybe, like what,
<v Speaker 2>your receptors weren't ready to re the the gaps.
<v Speaker 1>So I was expecting that every week, I was expecting
<v Speaker 1>to see that, you know, my body expelling the rest,
<v Speaker 1>but it hasn't. So a lot of people are vitamin
<v Speaker 1>BE twelve deficient. I learned this when I was experimenting
<v Speaker 1>with whole food plant based. Obviously, vegans have to supplement
<v Speaker 1>from it, and of course I'm not a vegan. I'm
<v Speaker 1>not a whole food plant based. But our food is
<v Speaker 1>so clean now that we're just not getting enough through
<v Speaker 1>our diet. You know, used to when people are just
<v Speaker 1>eating dirty food all around, it would come off the
<v Speaker 1>dirt whatever we would get it that way, But now
<v Speaker 1>now our food is so clean anyway, interesting, magnesium and
<v Speaker 1>BE twelve. Those are the two things I'm taking.
<v Speaker 2>That fade me. Think of my grandma. She still has
<v Speaker 2>say God made dirt, said dirt don't hurt.
<v Speaker 1>Unless you get worms. For the grandmother would always say,
<v Speaker 1>don't eat that, you're gonna get worms.
<v Speaker 2>Oh my gosh, that's funny, so funny. All right, Well,
<v Speaker 2>we have a question from Sharon and Tennessee. She says,
<v Speaker 2>I'm fifty nine. I've been intermittent fasting for I'd say
<v Speaker 2>about a year. Honestly, I'm not sure, but I do
<v Speaker 2>struggle with consistency, so I'm on and off. My goal
<v Speaker 2>is a five to six hour eating window early afternoon,
<v Speaker 2>closing with supper. I do well for several weeks and
<v Speaker 2>then not so well. I'm currently at one hundred and
<v Speaker 2>forty five pounds and I started out at one hundred
<v Speaker 2>and fifty three. I'm happy with this considering my inconsistency.
<v Speaker 2>But when I'm fasting, I feel good. I have a
<v Speaker 2>question regarding insulin response. You've said that taste can trigger
<v Speaker 2>insulin response. So no stevia, gum mints, etc. I can
<v Speaker 2>do that without issue, But what about smell. I still
<v Speaker 2>cook a full breakfast for my husband, but I wait
<v Speaker 2>to open my window later. I'll sit and have a
<v Speaker 2>cup of black coffee with him. Sometimes breakfast smells so
<v Speaker 2>good my mouth starts watering. I just tell myself this
<v Speaker 2>is just a craving, or this is really good. Maybe
<v Speaker 2>I'll have this for lunch when I open my window.
<v Speaker 2>I'll even occasionally go ahead and make mine now and
<v Speaker 2>put it in the fridge for later so I don't
<v Speaker 2>have to cook again. This depends on what it is
<v Speaker 2>and if it will be good reheated. Most of the time,
<v Speaker 2>I just push through with a little self pep talk,
<v Speaker 2>and I'm fine. Not making a full breakfast for my
<v Speaker 2>guy is not an option, and moving my window to
<v Speaker 2>include breakfast would not help, because there's still dinner to
<v Speaker 2>cook and smell and morning fasting is my preference. So
<v Speaker 2>does smell make a difference in insulin response?
<v Speaker 1>Well, we have gotten this question over the years, from
<v Speaker 1>the Facebook groups to now. Someone will still pop that
<v Speaker 1>in every now and then, And yes, you can have
<v Speaker 1>a cephalie phase insulin response from smell. But here's my
<v Speaker 1>number one rule of thumb. I only worry about things
<v Speaker 1>that I can control. You're going to smell food in
<v Speaker 1>your daily life, whether you're cooking breakfast for your husband
<v Speaker 1>or walking through the mall or you're at the grocery store.
<v Speaker 1>You cannot escape food smells and the sight of food.
<v Speaker 1>You're driving down the highway, there's a billboard. I mean
<v Speaker 1>a lot of things can set up us for food
<v Speaker 1>coming in. Smell is one of those things. But we
<v Speaker 1>can't control everything, so I would not worry about something
<v Speaker 1>you can't control. My hunch. Now, I don't have a study,
<v Speaker 1>you know, what was the smell insulin response versus the
<v Speaker 1>taste insulin response. I can't tell you. That would be
<v Speaker 1>an interesting study to see, but I have a hunch
<v Speaker 1>that when things are actually going into your mouth, there's
<v Speaker 1>going to be a stronger insulin response than just an
<v Speaker 1>ambient smell. I can't prove that with science, but I
<v Speaker 1>would not worry about that at all. You know, when
<v Speaker 1>you've been fasting consistently for as long as Shary and
<v Speaker 1>I have, you get to the point where working with
<v Speaker 1>food is just like working with anything around the house,
<v Speaker 1>any chore that you're doing, Like I'm doing the laundry,
<v Speaker 1>I'm cleaning the toilets, I'm preparing lunch for Chad. It's
<v Speaker 1>just something I'm doing and it's not really triggering. Yeah,
<v Speaker 1>it's not. It doesn't feel like a food queue to
<v Speaker 1>me anymore unless I know my window is open, and
<v Speaker 1>than it does. So I would only worry about it
<v Speaker 1>if it makes you feel shaky and nauseous, in which case, HM,
<v Speaker 1>that would be a sign that maybe your body is
<v Speaker 1>having a really strong insulin response. But if you're just
<v Speaker 1>fine and you can push through and you're not having
<v Speaker 1>a problem, I just wouldn't worry about that at all.
<v Speaker 1>So you're right, it is just a craving. It is
<v Speaker 1>something you can have when you open your window, you're
<v Speaker 1>just delaying it. But I would not worry about things
<v Speaker 1>that are out of your control. You don't have to
<v Speaker 1>start wearing a clothes pin on your nose when you're
<v Speaker 1>cooking the breakfast so you don't smell it, or walking
<v Speaker 1>through the mall. And now that on the other hand,
<v Speaker 1>I probably wouldn't get scented candles that smelled like pumpkin
<v Speaker 1>spice latte. That is in your control, you know, the
<v Speaker 1>sense that you have around the house. So just you know,
<v Speaker 1>take that and think about it like that. If you
<v Speaker 1>don't want to have food cues coming in on purpose,
<v Speaker 1>if you don't have to, just you know, to err
<v Speaker 1>on the side of caution.
<v Speaker 2>Like for instance, there's an essential oil blend that I
<v Speaker 2>really like. It's sort of a calming, centering essential oil blend,
<v Speaker 2>and I'll diffuse it. I cannot diffuse it towards the
<v Speaker 2>end of my fast. It makes me nauseous.
<v Speaker 1>It makes you hungry. Oh yeah, there you go.
<v Speaker 2>It makes me really queasy nauseous. And that's how I
<v Speaker 2>know that I'm having an insulin response from that. And
<v Speaker 2>there are some like citrusy oils in it as well
<v Speaker 2>as like maybe spearmint or something. And there's something about
<v Speaker 2>the blend that as soon as I would start to
<v Speaker 2>diffuse it, I would start to get queezy. And I finally,
<v Speaker 2>after like three times, made the connection. And so now
<v Speaker 2>I know that is an oil I diffuse when my
<v Speaker 2>windows open. It's really interesting, it really is.
<v Speaker 1>And it's just like, for example, we've talked before about
<v Speaker 1>having personalized blood glucos responses. Right, we're going a CGM
<v Speaker 1>shows as that Zoe shows us that everyone doesn't have
<v Speaker 1>the same blood glucos response to the same stimuli. I
<v Speaker 1>think it's probably true about an insulin response as well.
<v Speaker 1>That's the whole personalized nutrition. Like for example, you have
<v Speaker 1>talked about this before over the years. Starbucks Nitro cold brew.
<v Speaker 1>I can't drink that while fasted. My brain picks that
<v Speaker 1>up as something sweet and creamy, and I get shaky
<v Speaker 1>and starving, even though the only stuff in it is
<v Speaker 1>coffee and then the nitrogen to make it foamy. I
<v Speaker 1>can't have it. You know that the Starbucks when it
<v Speaker 1>first came out, their little shirt t shirts said nitro
<v Speaker 1>cold brew sweet without sweetener, creamy without cream. My brain agrees.
<v Speaker 1>I can't have nitro cold brew. My body thinks something
<v Speaker 1>sweet and creamy's coming in, even though it's just coffee
<v Speaker 1>foam from the nitro. So but my body does not
<v Speaker 1>have an insulin response to Birdsby's peppermint, No big deal.
<v Speaker 1>I don't get that same feeling. And so it's just
<v Speaker 1>a matter of what your body is doing.
<v Speaker 2>And see, I can do cold brew just fine.
<v Speaker 1>Yeah, you can have the nitro cold brew.
<v Speaker 2>Yep, it doesn't bother me at all.
<v Speaker 1>It's what your brain is perceiving.
<v Speaker 2>Now. With that said, you know one time I opened
<v Speaker 2>my window with a fruity sparkling water and then didn't
<v Speaker 2>get to eat and I was so sick.
<v Speaker 1>Oh yeah, lime club soda with lawn does that to me.
<v Speaker 1>If I'm opening my window, if I'm at a restaurant,
<v Speaker 1>I haven't eaten yet and I order club soda with lime,
<v Speaker 1>I can't start drinking it till I have food or
<v Speaker 1>I'm gonna be so hungry. Uhh, crashes my blood sugar yep, yep.
<v Speaker 2>So yeah, you'll know. And somebody said, well, every time
<v Speaker 2>I cook my stomach growls, does that mean I'm having
<v Speaker 2>an insulin response? I think that this is my fairy.
<v Speaker 2>I have no scientific data to back this up. I
<v Speaker 2>think it's more like your brain smells the food and
<v Speaker 2>your stomach starts to release stomach juices because your stomach's like,
<v Speaker 2>ooh that food, that delicious food. Smell that delicious food,
<v Speaker 2>or it's coming it.
<v Speaker 1>Yeah.
<v Speaker 2>I mean, how many times have you been like watching
<v Speaker 2>a commercial and they show this big juicy hamburger and
<v Speaker 2>then your stomach growls and you're like, wow, I didn't
<v Speaker 2>even know. I wasn't even hungry until I saw that.
<v Speaker 2>And I think it's just more like I think it's
<v Speaker 2>sort of a brain gut response because I don't feel
<v Speaker 2>shaky or nauseous after I see the commercial, but my
<v Speaker 2>body's first response is like my stomach growls, and I
<v Speaker 2>think it's like sort of a stomach acid secretion or something.
<v Speaker 1>Yeah, And we can't assume that a stomach grawl means
<v Speaker 1>insulin response. I haven't ever seen anything that would be interesting.
<v Speaker 1>I just don't know the answer to that. I've never
<v Speaker 1>seen anybody talk about insulin response and stomach growling. So
<v Speaker 1>I wouldn't be like, oh, my stomach grawl, I must
<v Speaker 1>have just had an insulin response. I would not assume
<v Speaker 1>that no. Stomach growling is mechanical. And you know, the
<v Speaker 1>reason we associate stomach growling with being hungry is because
<v Speaker 1>we notice it more when our stomach is empty. Right,
<v Speaker 1>So it doesn't mean, you know, you must eat. You
<v Speaker 1>know we've been trying stomach growling means I must eat.
<v Speaker 1>It doesn't. It's just your stomach is moving and you
<v Speaker 1>notice it because it's empty.
<v Speaker 2>Yep. Yeah, because your stomach can growl after you eat.
<v Speaker 1>Yeah, you know it's moving around.
<v Speaker 2>Was that your stomach? I'm I guess thanking me for
<v Speaker 2>my dinner.
<v Speaker 1>Yeah, it's a mechanical noise. Ye, And yes it might
<v Speaker 1>be embarrassing, but everybody's tomic is moving. And now it's
<v Speaker 1>time for our segment called what's your why? You know,
<v Speaker 1>I'm a big believer if your why is deeper than
<v Speaker 1>weight loss alone, you're more likely to find long term
<v Speaker 1>success and to view intermittent fasting as a lifestyle. This week,
<v Speaker 1>we have a why from Vicky in Ohio. Vicky said,
<v Speaker 1>my why, I wanted to find the best lifestyle for
<v Speaker 1>a healthier me as evidenced by improved labs, eliminating arthritis medication,
<v Speaker 1>gird medication, and increasing energy to be able to be
<v Speaker 1>present and thriving with my loved ones. I want to
<v Speaker 1>reduce my pain and anxiety. Weight loss is the side
<v Speaker 1>effect of this great lifestyle. I love that. I wanted
<v Speaker 1>to pop back out. I forgot to talk about part
<v Speaker 1>of what Sharon said. Back track a little bit to Sharon.
<v Speaker 1>Sharon said she's struggling with consistency, and we didn't talk
<v Speaker 1>about that at all. So I just wanted to encourage
<v Speaker 1>Sharon real quick, and I meant to, but I forgot
<v Speaker 1>because we got started talking about the rabbit hole of
<v Speaker 1>stomach growling. You said that you're happy considering your inconsistency.
<v Speaker 1>And the reason I remembered is because I was talking
<v Speaker 1>about weight beyond weight loss. You know, you talked about
<v Speaker 1>your weight is one forty five now and you started
<v Speaker 1>out at one fifty three, and you're happy considering you're inconsistency.
<v Speaker 1>So I would like to encourage you, Sharon, to challenge
<v Speaker 1>you to have a why deeper than weight loss and
<v Speaker 1>see if you can figure out what your why might be.
<v Speaker 1>And you, I think you actually even already said it.
<v Speaker 1>You said, when I'm fasting, I feel good. You know,
<v Speaker 1>you're fifty nine and you want to feel good. And
<v Speaker 1>I genuinely think that fasting is our superpower for aging well.
<v Speaker 1>And so you know you're happy with your weight and
<v Speaker 1>you have found, Sharon, that you can be inconsistent and
<v Speaker 1>still have a weight that you feel good about. But
<v Speaker 1>I want you to think longer term. You know, I
<v Speaker 1>just spent three days with my mother. She flew down
<v Speaker 1>and visited, and she is twenty three years older than me,
<v Speaker 1>So y'all can do the math of how old she is.
<v Speaker 1>I'm fifty five. And she does not feel good. She
<v Speaker 1>also is not an intermittent faster. She starts eating the
<v Speaker 1>minute she wakes up, Like literally by the time we
<v Speaker 1>went out to lunch for with Will for his birthday,
<v Speaker 1>and she'd already eaten like four times before me at
<v Speaker 1>lunch at one o'clock. Yeah, she's eaten like four thirty
<v Speaker 1>in the morning, and she has another snack too. I mean,
<v Speaker 1>she literally is like eating all the time, but she's
<v Speaker 1>also in real like her back hurts a lot's she
<v Speaker 1>doesn't feel good. She just does not feel good in
<v Speaker 1>her body, and she walking around doesn't feel good, and
<v Speaker 1>she's like, I can't walk around after I've eaten. It
<v Speaker 1>makes me feel bad. And I'm not criticizing my mother
<v Speaker 1>at all or judging her, but it helps me realize.
<v Speaker 1>You know, I know, I know, I'm twenty three years younger.
<v Speaker 1>Talk to me again in twenty three years, but I
<v Speaker 1>want to feel sprut u and I want to feel
<v Speaker 1>like I can jump up out of my chair and
<v Speaker 1>walk us around as much as I want to. And
<v Speaker 1>you know, twenty three years sounds like a long time,
<v Speaker 1>but it isn't. So I just want to encourage you, Sharon,
<v Speaker 1>to have a why you're fifty nine. When you're fasting,
<v Speaker 1>you feel good. Keep that in mind for more than
<v Speaker 1>just what your weight is doing.
<v Speaker 2>Yeah, because too, I wanted to say, you know, if
<v Speaker 2>she is like doing well and then she's taking time off,
<v Speaker 2>and then like I just feel like she's making fasting
<v Speaker 2>harder than it needs to be as well, because like
<v Speaker 2>every time you take time off and then you come back,
<v Speaker 2>then you've got to burn through glycogen and then you're
<v Speaker 2>not going to have that fasting energy. And like you said,
<v Speaker 2>when you're fasting, you feel good, and then when you
<v Speaker 2>start you probably don't. You I'm sure you feel sluggish
<v Speaker 2>and hungry. And so if you can just find some consistency,
<v Speaker 2>you're going to really get to capitalize on the benefits
<v Speaker 2>of the daily clean fast.
<v Speaker 1>Yeah. And I really really think when you, I think
<v Speaker 1>longer term than just what your weight is doing. Because
<v Speaker 1>I'm at the point now that one hundred percent if
<v Speaker 1>I could eat all day long, from the minute I
<v Speaker 1>wake up to the minute I went to bed and
<v Speaker 1>not gain a pound, would I do it? I wouldn't
<v Speaker 1>because I just I like the way I feel when
<v Speaker 1>I'm fasting. Yeah, yep, I feel so good. And when
<v Speaker 1>you were talking about on the what's your why? I
<v Speaker 1>had a patient this past weekend and she was in
<v Speaker 1>her thirties. I don't know how old she was. She
<v Speaker 1>had done syndrome and she weighed one hundred and thirty
<v Speaker 1>two pounds. Her mother is seventy two. Her mother came
<v Speaker 1>and scooped her up out of her stretcher and picked
<v Speaker 1>her up and carried her wow to the bathroom because
<v Speaker 1>she didn't feel well.
<v Speaker 2>And I was like kind of shocked and amazed. And
<v Speaker 2>because her mother was not a very big woman, she
<v Speaker 2>was like maybe like five three yeah, but she's strong.
<v Speaker 2>And she said to her daughter, she said, you're lucky
<v Speaker 2>I can still pick you up and carry you. And
<v Speaker 2>I said, I'm standing here shocked and amazed. And she said,
<v Speaker 2>would you believe that I'm getting ready to turn seventy three?
<v Speaker 1>Wow?
<v Speaker 2>And I said no, I wouldn't. I said that that
<v Speaker 2>right there that has kept you young is strong. And
<v Speaker 2>I thought, right then, you know, like I've had my
<v Speaker 2>wife for intermittent fasting, but like that right there, and
<v Speaker 2>my mom is seventy five in November. She can't do that.
<v Speaker 2>She's so last tight. Just saw them in August and
<v Speaker 2>she just seems so frail and she's got osteoporosis.
<v Speaker 1>And Chad opened this whatever it was. She had to
<v Speaker 1>have this juice that she likes to drink first thing
<v Speaker 1>in the morning. As I bought it for her, She's like,
<v Speaker 1>I can't open this. You can't open this, it's too hard.
<v Speaker 1>I'm like, I can open this. She's like, no, it's
<v Speaker 1>too hard. It's really hard. I'm like, lookoop, I just
<v Speaker 1>opened it. So I want to be strong enough to
<v Speaker 1>just open stuff. I was at the grocery store one
<v Speaker 1>time buying something and the little old lady in front
<v Speaker 1>of me bought like a jar pickles, and then she
<v Speaker 1>kept the guy open.
<v Speaker 2>It for it before she took it home.
<v Speaker 1>Oh yeah, She's like, would you open this? I was like,
<v Speaker 1>that's brilliant. I'm gonna remember that. If I ever can't
<v Speaker 1>open a pickle jar, I'll just have somebody in the
<v Speaker 1>store open it for me before I go home. But anyway,
<v Speaker 1>I want to be able to open my own pickle jar.
<v Speaker 1>That is one of my motivations.
<v Speaker 2>You know. Eric likes to feel needed. And I was
<v Speaker 2>struggling to open something in the kitchen the other day
<v Speaker 2>and he said, here, I got it, and I said, no,
<v Speaker 2>I'm going to get it, and he said that's what
<v Speaker 2>I'm here for. And I said, if you always open
<v Speaker 2>everything for me, I'm going to lose the ability to
<v Speaker 2>do it for myself. And I had told him about
<v Speaker 2>an article i'd read that hand strength is linked to longevity.
<v Speaker 1>Really, yes, I'm not surprised but hooray for being able
<v Speaker 1>to open the juice by myself. Yes, yes, more motivation.
<v Speaker 1>We don't want to.
<v Speaker 2>Just be thin and healthy, we want to be thin,
<v Speaker 2>healthy and strong and agile. Yeah. So yeah, I just
<v Speaker 2>thought that was amazing.
<v Speaker 1>All right.
<v Speaker 2>Before we share our next question, I wanted to share
<v Speaker 2>an update from Sue in Warwick, England. Sue wrote, Hi,
<v Speaker 2>I've been at my goal weight for two years in October.
<v Speaker 2>You might remember me from last year when I was
<v Speaker 2>on holiday in Greece. I left a copy of Fast
<v Speaker 2>Peace Repeat on the bookstand in the hotel for somebody
<v Speaker 2>else to read. We have just returned from Greece again,
<v Speaker 2>and while on holiday, I read Delay Don't Deny Again.
<v Speaker 2>When I finished, I left it on the bookstand with
<v Speaker 2>a message on the inside for me, and it was
<v Speaker 2>gone the next time I looked. So I hope I've
<v Speaker 2>helped someone else to get started on this lifestyle. I
<v Speaker 2>really wish somebody had done that for me when I
<v Speaker 2>was thirty, as I was a late starter. I'm now
<v Speaker 2>seventy one, but of course I don't look it. I'm
<v Speaker 2>so grateful that I fast now. I've never felt so good.
<v Speaker 2>Thank you, thank you, thank you, loved you both from Rainy, England. Suey,
<v Speaker 2>I love it. Do you remember when I shared that? Yeah,
<v Speaker 2>probably a year it's probably about a year ago. I think, yeah, yeah.
<v Speaker 1>That's awesome. I love that so much.
<v Speaker 2>And you know you're still planting seeds.
<v Speaker 1>That's a great chance seeds because you're not like having
<v Speaker 1>to walk up to somebody and say here, I think
<v Speaker 1>you need this book. That would not be a good way.
<v Speaker 1>Don't do that, but you know, leaving it for someone
<v Speaker 1>to find and if someone is interested, they'll pick it up,
<v Speaker 1>like putting it in a little free library or something.
<v Speaker 1>I love the little free libraries. Love that, Sue, thank
<v Speaker 1>you for spreading the word. And you're right finding it
<v Speaker 1>when we were thirty, wouldn't that have been amazing? So
<v Speaker 1>those of y'all who are listening, who are in your
<v Speaker 1>twenties and thirties right now, the cheap code for life
<v Speaker 1>right there. I wish we'd have had it.
<v Speaker 2>Absolutely.
<v Speaker 1>So here's our next question from Liz. She said, my
<v Speaker 1>name is Liz and I live in Oregon. I am
<v Speaker 1>fifty nine years old and I've been practicing IF off
<v Speaker 1>and on for several years. At this time. I generally
<v Speaker 1>do a Daily twenty four with a late afternoon window.
<v Speaker 1>I recently posted in Fueled Fitness regarding fueling endurance sports.
<v Speaker 1>My question today is regarding electrolytes when I am planning
<v Speaker 1>a very long running or biking session or race. I
<v Speaker 1>have learned that I can function well in a faceted
<v Speaker 1>or fat adapted state, yet electrolytes are a necessity. I
<v Speaker 1>have come into the habit of adding a pinch of
<v Speaker 1>pink salt to my black coffee or clear water, but
<v Speaker 1>I feel that there are still minerals that I am
<v Speaker 1>depleting myself of. Is there a safe brand or type
<v Speaker 1>of electrolyte drops which can be added to my water
<v Speaker 1>without breaking my fast? Of course, I do not want
<v Speaker 1>anything flavored or anything with citric acid. I am also
<v Speaker 1>curious to know what your take is on blackwater. If
<v Speaker 1>you are familiar with this. I am not, but Sherry's
<v Speaker 1>nodding I can see Sherry's I can't wait to hear
<v Speaker 1>what Sherry thinks about black water. I don't like the
<v Speaker 1>sound to that she said. If that is something she said,
<v Speaker 1>I am it is something that I like to drink,
<v Speaker 1>but I'm not sure if it is clean. I understand
<v Speaker 1>the importance of using our own self released amino acids
<v Speaker 1>rather than a supplement. However, I am almost certain that
<v Speaker 1>the amino acids present in blackwater are in small amounts
<v Speaker 1>and are naturally occurring in this type of water. What
<v Speaker 1>are your thoughts? Okay, I'm so interested in what you're
<v Speaker 1>gonna say to that here.
<v Speaker 2>Well, rather than dissecting the black water and getting into
<v Speaker 2>the needed gritty about the amino acids and what that
<v Speaker 2>does to your fasting and utophogy, the number one thing
<v Speaker 2>you should know is blackwater has full ofvic acid, and
<v Speaker 2>that should be used in conjunction with food because food
<v Speaker 2>helps the body use the fulvic acid. It helps your
<v Speaker 2>intestines use it in the way it's intended. Fulvic acid
<v Speaker 2>has kind of broken through recently. It's supposed to be
<v Speaker 2>good for gut health, immune health, but it's definitely something
<v Speaker 2>it's the breakdown of microorganisms, plants, nice, that sort of thing.
<v Speaker 2>But yes, it should be used with food. So I
<v Speaker 2>wouldn't have it in your fast if for no other
<v Speaker 2>reason that you're not going to get the full benefits
<v Speaker 2>unless you take it with food.
<v Speaker 1>And you know, I think that is a great thing
<v Speaker 1>to point out about several things that people sometimes ask
<v Speaker 1>if they can take during the fast. Like before, we
<v Speaker 1>were just talking about supplements, and you talked about them
<v Speaker 1>being fat soluble, so even if they didn't break a fast,
<v Speaker 1>you still want to take them with food. Same thing here,
<v Speaker 1>even if the black water doesn't break a fast, you
<v Speaker 1>still want to keep it with the food. And I
<v Speaker 1>think probiotics are the same way. I've seen studies that
<v Speaker 1>show that the probiotics are more effective when taken with food,
<v Speaker 1>So even if they didn't break a fast, you still
<v Speaker 1>want to take them with food.
<v Speaker 2>Yeah, And then I just did a little deep dive
<v Speaker 2>into the mechanism full of the gas and this and that,
<v Speaker 2>and you know it potentially impacts digestion and it can
<v Speaker 2>lower blood glucose, but the mechanism is unknown. So is
<v Speaker 2>it lowering blood glucose because you're having an insulin response
<v Speaker 2>to it? That's possible. So it's one of those kind
<v Speaker 2>of things that's just it would be one hundred percent
<v Speaker 2>safe to use it in the window and probably not
<v Speaker 2>in the fast, so I would save it for your window.
<v Speaker 2>And then you asked if there was a fast safe
<v Speaker 2>electrolyte brand, and I actually just found this I'm always
<v Speaker 2>researching electrolytes because I need more electrolyte support. So I
<v Speaker 2>found this brand and one of the things I loved
<v Speaker 2>about it, I screenshot it, I send it to jin Is.
<v Speaker 2>They have a blurb on their package about why don't
<v Speaker 2>we use flavors or sweeteners, and they literally said because
<v Speaker 2>it can interrupt your fast Yeah.
<v Speaker 1>I said something about the insulin response or resulin response.
<v Speaker 2>Yeah, I was like, yes, yep. So anyways, it also
<v Speaker 2>has a two to one potassium D sodium ratio ideal
<v Speaker 2>as a three to one daily intake, so you want
<v Speaker 2>three times as much potassium each day to your sodium intake,
<v Speaker 2>and this one has a two to one, which is
<v Speaker 2>much closer than really a lot of the electrolytes.
<v Speaker 1>I've looked at. And what was the brand name?
<v Speaker 2>Again? It is called fast Light, and I put a
<v Speaker 2>link in show notes for it.
<v Speaker 1>And we are not sponsored by them. They don't know
<v Speaker 1>we're alive, although it might since they're talking about spolet
<v Speaker 1>bass response, they might know where alive.
<v Speaker 2>They might.
<v Speaker 1>Yeah, but we're not sponsored by them, and that's just
<v Speaker 1>a product that works.
<v Speaker 2>And yeah, so anyways, I yeah, I'm constantly looking for
<v Speaker 2>you know, good options and stuff. There's a sum out
<v Speaker 2>there that I just can't in good conscious recommend because
<v Speaker 2>the sodium intake is so astronomical and most of us
<v Speaker 2>are not having a problem getting enough salt in unless
<v Speaker 2>you have some sodium. Yeah, unless you have a condition
<v Speaker 2>like pots or something. We don't need to be force
<v Speaker 2>feeding sodium. And there's a balance that your body needs,
<v Speaker 2>and most of us are not taking in enough potassium
<v Speaker 2>through our daily diet, and so then if you're supplementing
<v Speaker 2>all this sodium and not in a potassium then your
<v Speaker 2>body can't use the sodium. You start getting water retention
<v Speaker 2>and other issues, high blood pressure. So yeah, I think
<v Speaker 2>having you know, really paying attention to your ratio is
<v Speaker 2>really important. So I did put the link to that
<v Speaker 2>in show notes.
<v Speaker 1>I think it's just so interesting how the pink salt
<v Speaker 1>has never gone away. I've never one time said, hey,
<v Speaker 1>have pink salt. Never. Never. When anyone's ever asked about electrodes,
<v Speaker 1>I've never once said get it from pink salt. And
<v Speaker 1>I really don't know why that doesn't go away. Why
<v Speaker 1>have people not stopped telling people to have pink salt?
<v Speaker 1>I mean, I like I said, I never did.
<v Speaker 2>I don't know. I mean, there are some minerals in pink.
<v Speaker 1>Salt, yeah, but who knows even I mean maybe.
<v Speaker 2>Fifty kinds of minerals in pink salt, right right, but
<v Speaker 2>to what degree?
<v Speaker 1>Yeah?
<v Speaker 2>And if there was enough in it to be like therapeutic,
<v Speaker 2>it would have to be listed on the nutrition panel, right.
<v Speaker 1>You know that's not real skeptical about all that Himalayan
<v Speaker 1>pink salt. Right around the time that you started seeing
<v Speaker 1>it all over like TJ Max and it was so
<v Speaker 1>popular and it was all over TJ Max, and then
<v Speaker 1>you had like, I'm like, is this all really from
<v Speaker 1>the Himalayas honestly or is some of this like fake
<v Speaker 1>pink salt? And there actually do have fake pink salt.
<v Speaker 2>Yep.
<v Speaker 1>So I use Redman's Real Salt in my for tabletop use.
<v Speaker 1>You know, that's the one I just because I like
<v Speaker 1>that brand. Yeah, but and it does happen to be pink.
<v Speaker 1>But anyhow, I just think it's funny. If I were
<v Speaker 1>trying to supplement electrolytes specifically, I would not turn to
<v Speaker 1>pink salt.
<v Speaker 2>You know about microplastics in our yeah, environment, I do.
<v Speaker 2>I just found out the salt is a very high
<v Speaker 2>contributor to plastics. I just thought that was interesting.
<v Speaker 1>Tell me why, Like, do you know why?
<v Speaker 2>No, because the whole thing was on microplastics. And Okay,
<v Speaker 2>they did talk about what kind of salt you should
<v Speaker 2>use to avoid it, and that was like avoid sea
<v Speaker 2>salts that they're the highest microplastic, like Celtic Sea salt.
<v Speaker 1>Now, even like a Celtic Sea salt, are they getting
<v Speaker 1>that seat? I would think that if they're actually desalinating
<v Speaker 1>seawater that you might would find more debris in that,
<v Speaker 1>just because they're getting it out of the sea where
<v Speaker 1>there's a lot of stuff in the sea right now.
<v Speaker 1>But if you're from the ancient beds, like where Redman's
<v Speaker 1>real salt comes from, or the Celtic Sea salt, if
<v Speaker 1>it's coming from an ancient salt bed, I wouldn't think
<v Speaker 1>there would be plastics in it. Well did they specifically
<v Speaker 1>say Celtic sea salt? Okay? Well, now I'm confused.
<v Speaker 2>Yeah, and they said you should use mine salt.
<v Speaker 1>Okay, Well that makes sense. Maybe I'm just misinterpreting what
<v Speaker 1>Celtic Sea salt is.
<v Speaker 2>And I have to find I have to find what
<v Speaker 2>I was reading and I'll have to send it to you.
<v Speaker 1>Maybe Celtic Sea salt is from desalinated seawater, and I
<v Speaker 1>didn't know that, but I would think mind would way
<v Speaker 1>better than anything.
<v Speaker 2>I'm pretty sure now that I think about it. It was
<v Speaker 2>an email I got from Ronda Patrick. Okay, so I
<v Speaker 2>think she must have had a whole episode on her
<v Speaker 2>podcast about microplastics and I just read through the transcript
<v Speaker 2>instead of listening to it. That makes sense anyway. I
<v Speaker 2>can read faster than I can listen, me too. All right,
<v Speaker 2>So we have another question from Julie and Cottage Country
<v Speaker 2>and I don't know what cottage Country is. I'm gonna
<v Speaker 2>assume the maybe the UK somewhere.
<v Speaker 1>I don't know. I would like to go to Cottage Country.
<v Speaker 2>I know they do have cute cottages over there. Yeah,
<v Speaker 2>she said, hello, Jin and Cherry. I'm forty five, almost
<v Speaker 2>forty six, and I have been interment fasting since May
<v Speaker 2>of twenty twenty. My protocol has always been open for lunch,
<v Speaker 2>usually around one fifteen and close around six to six thirty.
<v Speaker 2>I work in an office to three days per week
<v Speaker 2>and I take my lunch at one and I only
<v Speaker 2>have thirty minutes, so I always go home and either
<v Speaker 2>eat leftovers or ninety percent of the time, two to
<v Speaker 2>three eggs, two slices of Ezekiel bread, maybe some berries
<v Speaker 2>or yogurt. When I started, if I was the same
<v Speaker 2>weight as now, my non scale victories are. I used
<v Speaker 2>to be hungry every two hours and I couldn't even
<v Speaker 2>drive my kids to school without breakfast. Now I happily
<v Speaker 2>can go all morning and mainly feel good. I have
<v Speaker 2>been maintaining since the start in twenty twenty, but I've
<v Speaker 2>never lost weight. I have hypothyroidism. I probably eat too
<v Speaker 2>much bread and pasta. When I open my window, I'm
<v Speaker 2>usually pretty hungry, and I sometimes can go till two
<v Speaker 2>or three in the afternoon when I'm not working, but
<v Speaker 2>I eat a small lunch and then dinner. I drink
<v Speaker 2>one Celsius energy drink in the afternoon. When I'm fasting,
<v Speaker 2>I feel good most of the time, and when I eat,
<v Speaker 2>I usually feel sluggish and not as good. My husband cooks,
<v Speaker 2>and I will eat whatever he makes when home from work,
<v Speaker 2>and then I close my window. I have tried one
<v Speaker 2>meal a day and opening with a snack and then
<v Speaker 2>a meal, but I've never been successful. I've tried low carb,
<v Speaker 2>and I can't go more than a few days because
<v Speaker 2>I feel so ravenous. A struggle with fasting is I
<v Speaker 2>always feel like my breath is not the freshest at work,
<v Speaker 2>and I cannot wait to go home for lunch at
<v Speaker 2>one so I can eat and then put some gum
<v Speaker 2>in my mouth for the rest of the afternoon. I
<v Speaker 2>do drink two cups of coffee in the morning and
<v Speaker 2>brush my teeth, but I still feel like I've yucky breath.
<v Speaker 2>I would like to lose fifteen pounds. I currently weigh
<v Speaker 2>about one fifty five, but I look like I am
<v Speaker 2>bloated and pregnant often. I have a friend that is
<v Speaker 2>a trainer, and she's constantly telling me to eat breakfast
<v Speaker 2>and up my protein and eat four meals a day.
<v Speaker 2>I'm so conflicted because I don't ever want to go
<v Speaker 2>back to being hungry every two hours. Yet she is
<v Speaker 2>very fit and I am very fluffy. I don't lift weights,
<v Speaker 2>but I walk for forty five minutes to an hour
<v Speaker 2>in the evening outside with my dog. I have never
<v Speaker 2>tried eightyf Please help, what tweaks would you make to
<v Speaker 2>help me get rid of my muffin top thank you.
<v Speaker 1>I wish I had one more piece of information. How
<v Speaker 1>tall she feels, Julie, yes, and how tall she is,
<v Speaker 1>So y'all when you're sharing your weight, height is such
<v Speaker 1>an important factor because my advice for Julie would be
<v Speaker 1>completely different if she was five eight or if she's
<v Speaker 1>five zero, right, so you know, one hundred and fifty
<v Speaker 1>five can be a very healthy weight, or maybe she
<v Speaker 1>needs to lose a lot of weight to be in
<v Speaker 1>the healthy weight range because she's really really short. So
<v Speaker 1>it makes a lot of difference. So here's what I
<v Speaker 1>want you to do, Julie or anybody who's listening. I
<v Speaker 1>am a big fan, as is Shry, of the Smart BMI,
<v Speaker 1>and we've talked about this a lot, and we all
<v Speaker 1>know that BMI is flawed, and a lot of it
<v Speaker 1>is how you know, do you have a lot of
<v Speaker 1>lean muscle mass? You could be really really strong and heavier.
<v Speaker 1>So we know BMI is flawed. Even the smart BMI
<v Speaker 1>is flawed. However, it's something. It's a frame of reference.
<v Speaker 1>So google smart BMI and plug in your weight, your age,
<v Speaker 1>and your height and see where you are. If your
<v Speaker 1>little plus sun is in the green range, that means
<v Speaker 1>you're within a healthy smart BMI for your age, and
<v Speaker 1>perhaps you don't really need to lose fifteen pounds in
<v Speaker 1>order to, you know, be where your body wants to be.
<v Speaker 1>And it sounds like your body is really happy to
<v Speaker 1>maintain where you are right now. So if you're in
<v Speaker 1>your healthy weight range and what you're doing feels like
<v Speaker 1>a great lifestyle, then it might be time to just
<v Speaker 1>make peace with what your body is doing. That being said,
<v Speaker 1>if your height is really really low, if you're short,
<v Speaker 1>maybe your SMARTBMI is over where it should be and
<v Speaker 1>you really do need to lose some fat. If you
<v Speaker 1>do need to lose some fat, then ADF might really
<v Speaker 1>be the trick for you, because it sounds like you
<v Speaker 1>have been pretty much consistent with your window since twenty twenty,
<v Speaker 1>and so continuing to do exactly what you're doing will
<v Speaker 1>keep you right where you are. So if you want
<v Speaker 1>to see something different, you got to make a change.
<v Speaker 1>And you know you mentioned that you'll eat you're eating
<v Speaker 1>a Zekial bread, I would not be you know you
<v Speaker 1>said you said you're eating too much bread. A Zekiel
<v Speaker 1>bread is awesome bread. I would not feel guilty about
<v Speaker 1>eating a Ezekiel bread. That's really high quality bread. So
<v Speaker 1>I doubt that your problem is too much bread, honestly,
<v Speaker 1>But it might be that your body is just super
<v Speaker 1>adapted to what you're doing. And I mean that really
<v Speaker 1>does sound like what it is. That's what maintenance is.
<v Speaker 1>Your body adapts to what you're doing. And if you're
<v Speaker 1>where you want to be, then we don't mind. But
<v Speaker 1>if you want to lose fifteen pounds, then you need
<v Speaker 1>to lose fifteen pounds. That's when you need to do
<v Speaker 1>something different. And that's where ADF can be really really helpful.
<v Speaker 1>Get the second edition of Delayed on Deny if you
<v Speaker 1>don't have it already, and I want you to read
<v Speaker 1>the ADF chapter of the second edition of Delayed on
<v Speaker 1>Deny and that's available on Amazon or through any ebook retailer,
<v Speaker 1>and really, you know, wrap your head around the different
<v Speaker 1>options for ADF. Let's talk about your breath. You said
<v Speaker 1>you're brushing your teeth at trot, brushing your tongue even
<v Speaker 1>with just plain water, because that can be where the
<v Speaker 1>yuckiness is. Just brushing your teeth might not take care
<v Speaker 1>of that. Really, give your tongue a good brushing and
<v Speaker 1>drinking unflavored sparkly water really does help my breath feel
<v Speaker 1>fresh and my mouth feel fresh. So that's something to
<v Speaker 1>keep in mind. Now, let's also talk about you said
<v Speaker 1>you look like you're bloated and pregnant. Often that keyword
<v Speaker 1>popped in there.
<v Speaker 2>Often this is where I was petted with this.
<v Speaker 1>Yeah, yeah, something with your gut is going on if
<v Speaker 1>you're having something, you know, bloating. And here's the thing.
<v Speaker 1>Sometimes people who are intermittent fasters get bloated mixed up
<v Speaker 1>with the feeling of food in your digestive system. Like
<v Speaker 1>when I just went to Florida and I ate a
<v Speaker 1>whole lot more than I normally eat, I felt more bloated.
<v Speaker 1>Not that I was bloated, but my digestive system had
<v Speaker 1>more food in it than usual. My middle was bigger, literally,
<v Speaker 1>there's more food in there. It expanded from the food.
<v Speaker 1>So if you're feeling pregnant and bloated after you eat,
<v Speaker 1>you need to say, Okay, am I really bloated or
<v Speaker 1>is it just that I'm now feeling how it feels
<v Speaker 1>to have more food in my digestive system. I always
<v Speaker 1>feel slimmer during my fast than after I eat, and
<v Speaker 1>it's not that I'm bloating, it's just that there's now
<v Speaker 1>food in there and the food takes up space. But
<v Speaker 1>if you actually are bloating, that's like imagine like as
<v Speaker 1>you're abdomen inflating with gas, that's bloating something actually like
<v Speaker 1>expanding bigger than just the food that you're eating. And
<v Speaker 1>if you're having bloating, that would be you know, focusing
<v Speaker 1>on your gut health would be the thing to do.
<v Speaker 1>Do you want to talk about that, Shery, since I
<v Speaker 1>know you've already been thinking those thoughts.
<v Speaker 2>Well, So my thought was one, you could be eating
<v Speaker 2>something that doesn't agree with you. So whether you have
<v Speaker 2>some sort of you know, intolerance to some sort of
<v Speaker 2>food and then it makes your gut angry, you know,
<v Speaker 2>that can cause bloating, or you just need to work
<v Speaker 2>on gut health and improve your gut health. And that's
<v Speaker 2>where you know, Jen and I talk a lot about
<v Speaker 2>fiber Field. If you can get your hands on that book,
<v Speaker 2>it's really eye opening. You can make some tweaks. There's
<v Speaker 2>nothing in there that's going to harm you. It can
<v Speaker 2>only help you. Yes, he is a vegetarian.
<v Speaker 1>It might be he's actually vegan.
<v Speaker 2>Yeah, I was gonna says said that, I thought, no,
<v Speaker 2>I think he's actually vegan because I don't think he
<v Speaker 2>eats any dairy or cheese. I am not, and I
<v Speaker 2>have no intention to ever be. However, I still learned
<v Speaker 2>a lot from his book, and I'm able to take
<v Speaker 2>a lot of what I learned from the book and
<v Speaker 2>apply it to the way I eat. And gut health
<v Speaker 2>is really important to me, So I learned a lot.
<v Speaker 2>I thought I knew a lot about gut health, but
<v Speaker 2>I learned a lot from his book. So I would
<v Speaker 2>really suggest that really start upping your plants that you're
<v Speaker 2>eating to help your gut microbiome. And then the other
<v Speaker 2>thing I wanted to say is you said you tried
<v Speaker 2>one meal a day, opening with a snack and a meal,
<v Speaker 2>but you've never been successful with that. I'm not sure
<v Speaker 2>why you're not feeling successful with that. Is it possible
<v Speaker 2>to overeat in your window? Yes, So I want you
<v Speaker 2>to really pay attention to satiety. How do you feel
<v Speaker 2>when you close your window? Are you stuffed? Are you full?
<v Speaker 2>Are you satisfied? Or you know, really tune into that
<v Speaker 2>because if you're overeating in your window, that could prevent
<v Speaker 2>you from losing the weight. That you're you're wanting to lose,
<v Speaker 2>So if you want to really for the next few weeks,
<v Speaker 2>really tune into satiety. We might even like the book
<v Speaker 2>Appetite Correction by doctor Bert Herring. So many people often
<v Speaker 2>after they read his book are like, oh, wow, okay,
<v Speaker 2>I've not been paying attention to society. I've just been
<v Speaker 2>eating because it was my time to eat. So if
<v Speaker 2>you can really tune into satiety and only eat as
<v Speaker 2>much as you need, not as much as you want,
<v Speaker 2>that could make a big difference. And if you want
<v Speaker 2>to try that first before ADF, that's a great start
<v Speaker 2>and it can only serve you well during your upday
<v Speaker 2>if you decide to do it ADF. So those are
<v Speaker 2>my thoughts all right, Well, before we get to our
<v Speaker 2>tweak of the week, I want to share with you
<v Speaker 2>about an amazing program that doctor Tabatha Barber is offering
<v Speaker 2>that can help women take back control of their hormone
<v Speaker 2>and help them overcome weight loss struggles. I've shared before
<v Speaker 2>about her programs for women, but recently a woman in
<v Speaker 2>our DDD community shared that she has been working with
<v Speaker 2>doctor Tabitha since June. She has made huge strides in
<v Speaker 2>healing her gut balancing her hormones and facilitating stubborn weight loss.
<v Speaker 2>So most women's hormones start tanking somewhere in their forties.
<v Speaker 2>Signs can be hot flashes, intense mood swings, stubber weight gain, anxiety, tossing,
<v Speaker 2>and turning half the night. These are the symptoms of
<v Speaker 2>perimenopause that most women complain about. But did you know
<v Speaker 2>that there are some other serious health problems that can
<v Speaker 2>be caused by your hormone declines such as osteoporosis, heart disease, diabetes,
<v Speaker 2>and even Alzheimer's are linked to perimenopause. Perimenopause is a
<v Speaker 2>big deal. When your hormones are out of balance, you
<v Speaker 2>cannot live your best life. Doctor Tabatha Barber is the
<v Speaker 2>most trusted expert in save bioidentical hormone replacement therapy. She
<v Speaker 2>is a triple Board certified OBGI in who is a
<v Speaker 2>big believer in intermint basting for women. She is the
<v Speaker 2>go to hormone expert for women over forty and she
<v Speaker 2>was our guest on episode one twenty of the Life
<v Speaker 2>Lessons podcasts and episode twenty eight of this podcast. If
<v Speaker 2>you have not heard those I really urge you to
<v Speaker 2>go back and listen to those and if you are
<v Speaker 2>ready to get your hormones in balance, book a discovery
<v Speaker 2>call with doctor Tabitha today. There's a special link for
<v Speaker 2>our listeners in today's show notes.
<v Speaker 1>And she's the one who got me started on my
<v Speaker 1>bioidentical hormone replacement therapy. And she is just as sweet
<v Speaker 1>in person as you would think. Yes, I'm going to
<v Speaker 1>see her at the end of October in Nashville. I'm
<v Speaker 1>very excited.
<v Speaker 2>That'll be fun.
<v Speaker 1>Yep. Now it's time for our tweak of the week.
<v Speaker 1>You know, I always say tweak it till it's easy.
<v Speaker 1>But the tweak that works for me might not be
<v Speaker 1>the one that works for you. And that's why it's
<v Speaker 1>super helpful to hear how other intermittent fasters are making
<v Speaker 1>intermittent fasting work for them. This is from Lynn from Illinois.
<v Speaker 1>She said, Hello, my tweak is helping me with my
<v Speaker 1>window creep. My window is typically mid morning to mid afternoon,
<v Speaker 1>which works best in my schedule. Through my window, I
<v Speaker 1>delay horses. If I have time, I will prepare something
<v Speaker 1>presented in an attractive manner and sit at the table
<v Speaker 1>with nice dishes, cutlery, napkins, and a healthy drink. I
<v Speaker 1>take my time eating and savoring for fifteen minutes at least,
<v Speaker 1>then I wait another fifteen minutes before going on to
<v Speaker 1>the next course. I try to make the meal last
<v Speaker 1>as long as possible, at least an hour and a half,
<v Speaker 1>hopefully two. I slowly eat and enjoy my courses and
<v Speaker 1>prepare them in a way that is enjoyable. I sometimes
<v Speaker 1>eat an appetizer, soup, salad, entree, and dessert with fifteen
<v Speaker 1>minute breaks in between each course. This is helping me
<v Speaker 1>get my appetite back in control. I am not hurrying
<v Speaker 1>through my meal, and I am enjoying it more. I
<v Speaker 1>hope this helps others. Great tip it really is, you know,
<v Speaker 1>slowing down, slowing down, and chewing more. I mean we've
<v Speaker 1>heard that a million times, slow down, chew more, but
<v Speaker 1>I mean it's really good advice.
<v Speaker 2>Eric told me you're supposed to chew each by as
<v Speaker 2>many teeth as you have in your head.
<v Speaker 1>That sounds like some Alabama wizardom righteth four times. I
<v Speaker 1>think you should have to do it more than your teeth,
<v Speaker 1>because if you don't have a lot of teeth, it
<v Speaker 1>needs more to.
<v Speaker 2>That's what I'm already told me that. I'm like, where
<v Speaker 2>did you hear that?
<v Speaker 1>Grandma? Alabama? Grandma? I guess sounds so funny.
<v Speaker 2>I love it.
<v Speaker 1>All right.
<v Speaker 2>Well, this week we're gonna leave you with a motivational
<v Speaker 2>quote and a personal message from Anne. The quote she
<v Speaker 2>shared us from John Gordon. Successful people do ordinary things
<v Speaker 2>with extraordinary consistency, commitment, and focus. Anne wrote, No matter
<v Speaker 2>what the skill says, I know that the clean fast
<v Speaker 2>is consistently benefiting my body and I really love that.
<v Speaker 1>Yeah, me too.
<v Speaker 2>Consistency really is everything.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us and the Delay Don't 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 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.