Episode 112: Botox as an IFer, The Importance of Food Choices, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's Sherry?
<v Speaker 2>I am doing fabulous. Me. My son is going to
<v Speaker 2>come visit me. Oh ya, I know if we are
<v Speaker 2>getting visits from our sons.
<v Speaker 1>Yeah, my San Francisco boy.
<v Speaker 2>Yeah, well, my boy is moving today actually, from Parker,
<v Speaker 2>Colorado to Phoenix Arizona and feels like he's getting further
<v Speaker 2>away from me. But I had a proud mom a moment.
<v Speaker 2>He was fourteen, I think when I moved to Alabama
<v Speaker 2>and he never liked it here just wasn't his thing.
<v Speaker 2>And he moved back to Colorado before just before he
<v Speaker 2>turned seventeen. And he has never voluntarily come back to
<v Speaker 2>Alabama to see me. He did it involuntary all through
<v Speaker 2>high school, like on holidays and stuff. It's not that
<v Speaker 2>he didn't want to see me, he just didn't want
<v Speaker 2>to come back here. And allergic to this state. He's
<v Speaker 2>a very high allergy kid. Anyways, he always literally allergic, yes,
<v Speaker 2>the plants, the tree, yeah, and he always ends up
<v Speaker 2>sick when he comes. He's like, I don't want to
<v Speaker 2>come because I don't want to get sick. But he
<v Speaker 2>has a little time off and for the move and
<v Speaker 2>everything and before he starts school, so he's going to
<v Speaker 2>come see me. And I didn't ask him. He volunteered,
<v Speaker 2>and that was like, you know, when your boys become men,
<v Speaker 2>and it's just kind of a bittersweet thing to witness.
<v Speaker 2>I think it's true. He said I'm gonna come see you,
<v Speaker 2>and I had a real proud mom. I was like,
<v Speaker 2>all right, all right, he's growing up. So anyway, I'm excited.
<v Speaker 2>I know you're excited to see Cal too.
<v Speaker 1>I am. I'm super excited. Will's very excited. Will misses
<v Speaker 1>him a lot. And then Will and I are going
<v Speaker 1>to go to San Francisco to see Cal at some point,
<v Speaker 1>maybe October.
<v Speaker 2>Oh well, that'll be good. That'd be a good time
<v Speaker 2>to go.
<v Speaker 1>Will has never been to San Francisco. Oh good, you
<v Speaker 1>guys will have a great time. Well, now that Will
<v Speaker 1>works for me. It's like hit my YouTube channel and
<v Speaker 1>editing my videos. His. As his employer, I can give
<v Speaker 1>him whatever time off I would. That's amazing. That's great,
<v Speaker 1>it really really is. And you know Will's doing his
<v Speaker 1>own videos now on his channel. And did you see
<v Speaker 1>the one I shared and.
<v Speaker 2>Shared it with me and I don't remember where I
<v Speaker 2>was or what I was doing, and I'm just watching
<v Speaker 2>watch it later. And I as you were talking about that,
<v Speaker 2>I realized I never went back and watched it later.
<v Speaker 1>So I'm hilarious. It's like I survived the night in
<v Speaker 1>a one star hotel. Yeah, it is ha hilarious. I
<v Speaker 1>was like, Okay, he's he's going to figure this out.
<v Speaker 1>It is so good. I feel like a little bingo
<v Speaker 1>card of what might happen in a one star hotel.
<v Speaker 2>All right, I'm gonna have to look at that later.
<v Speaker 1>It was so funny. Anyway, He's having a great time,
<v Speaker 1>and I'm loving working with him and having him edit
<v Speaker 1>my videos. So yeah, I love that for you both.
<v Speaker 2>All right, So we have a celebration from Susanne and
<v Speaker 2>New Zealand. Susanna, Hyjeni Sherry. I don't know where the
<v Speaker 2>time is gone, but I am celebrating my six year
<v Speaker 2>fast aniversary this August, actually August nineteenth, twenty twenty five.
<v Speaker 2>So when this comes out.
<v Speaker 1>That's so cool. This comes out August twentieth. Yeah, so
<v Speaker 1>the day, hooray.
<v Speaker 2>So it happened faster vailorating with you six years. It's
<v Speaker 2>hard to believe that I've been doing if for this long.
<v Speaker 2>Was even more unbelievable to me is that I've maintained
<v Speaker 2>my approximately forty pound weight loss for this long after
<v Speaker 2>decades of losing and regaining the same thirty pounds. For
<v Speaker 2>those interest in my stats, I'm five foot nine and
<v Speaker 2>I weighed about one hundred and ninety eight pounds when
<v Speaker 2>I started IF, though my highest weight was probably in
<v Speaker 2>the range of two fifteen, I had never managed to
<v Speaker 2>get below one eighty with dieting. But now I'm easily
<v Speaker 2>maintaining at one hundred and fifty five pounds, and I
<v Speaker 2>kind of think I know who this is. I believe
<v Speaker 2>she used to be in the community. I could be wrong,
<v Speaker 2>but not in our community like long ago in.
<v Speaker 1>A Facebook Facebook world. Yeah, she says yep.
<v Speaker 2>I was a YEO dieter and it was really painful
<v Speaker 2>being on the dieting treadmill. I spent decades doing local
<v Speaker 2>calorie dieting. I would lose thirty pounds and then I
<v Speaker 2>would gain it all back plus a bit more. Each time.
<v Speaker 2>I was miss because calorie counting is no fun and
<v Speaker 2>I was hungry all the time. So the second I
<v Speaker 2>got to a lure weight, I would stop dieting and
<v Speaker 2>then boom, all the weight would come back to make
<v Speaker 2>matters worse. When I hit my late fifties, I started
<v Speaker 2>to experience a lot of pain from all the inflammation
<v Speaker 2>in my joints. I was starting to.
<v Speaker 1>Really really feel old.
<v Speaker 2>IF to the rescue. Little did I know that along
<v Speaker 2>with the forty pounds I would also lose a whole
<v Speaker 2>bunch of health problems. I don't miss those one bit.
<v Speaker 2>Here's to no more planter feesc itis, dry eyes, high
<v Speaker 2>blood pressure, calloused feet and elbows, red bumps on my arms,
<v Speaker 2>and no more joint pain and who knows what else
<v Speaker 2>I haven't even noticed that has changed for the better.
<v Speaker 2>I'm turning sixty three this year and I feel amazing
<v Speaker 2>along the way. I have planted many seeds and quite
<v Speaker 2>a few have sprouted. Many friends and family members now
<v Speaker 2>practice IF with me, and it's fantastic to see them thriving.
<v Speaker 2>Thank you for everything that you do to spread the
<v Speaker 2>word on this health plan with the side effect of
<v Speaker 2>weight loss. Yes, it's the best and so are you.
<v Speaker 2>And a special shout out to Roxy, who spreads the
<v Speaker 2>word in Spanish.
<v Speaker 1>Yeah, I love it. So Now we have a question
<v Speaker 1>from a listener. This question is from Curious in Murphrey's Burrow. Hi,
<v Speaker 1>Jen and Sherry, I love your podcast and I listen
<v Speaker 1>as I walk in my neighborhood every morning. I have
<v Speaker 1>a question about botox. I know with the intermittent fasting lifestyle,
<v Speaker 1>we get more autophogy than we were if we were
<v Speaker 1>eating all day, and I'm so glad for that. I
<v Speaker 1>want my body to keep itself clean and trash free.
<v Speaker 1>Because botox is a cosmetic toxin, I'm wondering if the
<v Speaker 1>results won't last as long for intermittent fasters as it
<v Speaker 1>would for non fasters because of autology. Have you had
<v Speaker 1>any anecdotal responses for botox specifically or any other cosmetic applications.
<v Speaker 1>Thanks so much, looking forward to your responses. Such an
<v Speaker 1>interesting question.
<v Speaker 2>Yeah, And you know, I kind of feel like maybe
<v Speaker 2>at some point in this podcast, somebody asked a question
<v Speaker 2>about botox because I know I've researched this. For some reason,
<v Speaker 2>it is in the community. I feel like it was
<v Speaker 2>in the community. But in the community, that's what I
<v Speaker 2>think it may have been. And they noticed that, like
<v Speaker 2>they felt like they were having to get botox more often,
<v Speaker 2>and they wanted to know if it had to do
<v Speaker 2>with fasting. But what I learned when I did that
<v Speaker 2>deep dipe is that as you get it more often,
<v Speaker 2>your body is less responsive to it, oh in some cases,
<v Speaker 2>and so it doesn't last as long that you have
<v Speaker 2>to get it done more often or that sort of thing.
<v Speaker 2>So that has nothing to do with fasting, because that
<v Speaker 2>would be anybody. And I did look into like whether
<v Speaker 2>or not atophagy impacted the botulism toxin or whatever, and
<v Speaker 2>it's a really complicated process, but the end answer is
<v Speaker 2>atophagy should not impact the lasting.
<v Speaker 1>Effects of botox.
<v Speaker 2>So as from hearing anybody, you know, I haven't really
<v Speaker 2>heard anything other than the person who's concerned that she
<v Speaker 2>was having to get it more often.
<v Speaker 1>So yeah, that's that's.
<v Speaker 2>All I have for that. Have you heard of anything else?
<v Speaker 1>Jin No, that is a great question though, And I
<v Speaker 1>could you know, see theoretically how the body's clearing out
<v Speaker 1>something weird. Just because you couldn't find anything about it, mate,
<v Speaker 1>that doesn't mean that it's inconceivable that it could happen.
<v Speaker 1>So I don't know. Yeah, very very interesting theory behind that.
<v Speaker 1>But yeah, I'm just gonna let my four he be
<v Speaker 1>all wrinkled. Well, you know, would you get botox?
<v Speaker 2>I recently have read some information that people think it's localized, Yeah,
<v Speaker 2>but it can actually it actually goes systemically.
<v Speaker 1>Ooh.
<v Speaker 2>And I had no idea that there is like a
<v Speaker 2>real risk of people having issues with like problems swallowing
<v Speaker 2>later or like systemic issues in their body from BOTOXI
<v Speaker 2>and yeah, I never would have thought about that. I mean,
<v Speaker 2>I know they use it for people who have hyperhydrosis,
<v Speaker 2>like excessive sweating, like they can do botox in your
<v Speaker 2>armpits to reduce the amount of sweating, or they use
<v Speaker 2>it a lot for TMJ management or people who have
<v Speaker 2>headaches for like tension headaches, that sort of thing. So
<v Speaker 2>it has a lot of medical applican, you know, applications
<v Speaker 2>beyond cosmetic. And I've never really thought about it having
<v Speaker 2>a lot of risks involved. And I actually encouraged my
<v Speaker 2>husband to look at it because he's a hyperhydrosis person
<v Speaker 2>and he was just like, Nope, absolutely not not doing that. Whatever,
<v Speaker 2>he's not doing it. He's like, I'll just be sweaty.
<v Speaker 2>But yeah, when you think about it and that from
<v Speaker 2>that standpoint, and you know, it's like I was just
<v Speaker 2>reading Curious and Murphrey's Burrow where you said that you
<v Speaker 2>want to keep your body clean and trash free, but
<v Speaker 2>yet botox is a cosmetic tals and so I mean,
<v Speaker 2>I'm not trying to sway you one way or the other.
<v Speaker 2>It's your right to choose whatever you want to do
<v Speaker 2>to beautiful.
<v Speaker 1>Yeah, we all make choices. That might not be the best,
<v Speaker 1>and we choose them anyway.
<v Speaker 2>Right, Yeah, but I did just want to throw that
<v Speaker 2>out there. I do think there's a misconception that it
<v Speaker 2>is completely you know, risk free, and they's so interesting.
<v Speaker 2>People who do these injections don't often tell you all
<v Speaker 2>the risks involved, or they might give them to you
<v Speaker 2>on a very fine print thing they want you to
<v Speaker 2>sign that you didn't they.
<v Speaker 1>Might not even know them.
<v Speaker 2>It's true, it's true, So that no idea, just I
<v Speaker 2>wanted to throw that out as something as kind of
<v Speaker 2>a cautionary tale to look into.
<v Speaker 1>So that's so into. There's some TV show I like
<v Speaker 1>to watch The Middle on Peacock to fall asleep to.
<v Speaker 1>Every night, I set my TV sleep timer, calms my
<v Speaker 1>quiet brain, and I watch part of an episode of
<v Speaker 1>The Middle till I fall asleep and the TV turns
<v Speaker 1>itself off. But there's some show on Peacock that I
<v Speaker 1>don't know. I've never watched. All those like Botched and
<v Speaker 1>all those shows you watch any of those?
<v Speaker 2>No, not really, but I know what I was talking about.
<v Speaker 1>Doctor Debro is that his name. There's like some new
<v Speaker 1>reality show that I saw in Peacock and it's about
<v Speaker 1>people who are reversing cosmetic procedures and talking about all
<v Speaker 1>the procedures that they've had and now they want to
<v Speaker 1>look more like real again, and like maybe that's the
<v Speaker 1>trend is naturally. I'm like, oh, I hope the trend
<v Speaker 1>is natural. I'm very natural. I'm on trend and I
<v Speaker 1>didn't even know it. But it was just very very
<v Speaker 1>interesting to look at all the procedures they had had,
<v Speaker 1>and I just watched it a little bit. I didn't
<v Speaker 1>watch the whole episode because I fell asleep. But people
<v Speaker 1>are saying I've had too much plastic surgery time to
<v Speaker 1>start undoing some of like Brazilian but whatever. I don't
<v Speaker 1>even know what they all are and its jobs and
<v Speaker 1>all the different things that you could do, and so
<v Speaker 1>I don't know. It's big business. I think it's big
<v Speaker 1>big business. Also telling us that we're not good enough
<v Speaker 1>the way we are.
<v Speaker 2>Yeah, yeah, well, and you know trends change, yep, right,
<v Speaker 2>I mean to make up trends change. They doing trends change.
<v Speaker 2>We've got through your periods of you know that you
<v Speaker 2>want the wafe like look and then you want the strong,
<v Speaker 2>lean look, and then you know, we've gone through this
<v Speaker 2>voluptuous body acceptance. You want the curvy, big booty look,
<v Speaker 2>you know, and people are.
<v Speaker 1>Boot and plants, people are getting butt and plants.
<v Speaker 2>People are doing things to their bodies to try to
<v Speaker 2>do that look. But then what happens when the trend
<v Speaker 2>changes and now you're off trend? And so I mean,
<v Speaker 2>there is a real power in just accepting the body
<v Speaker 2>that you were born into and loving it and nurturing it.
<v Speaker 1>I think, well, it also makes me really really grateful
<v Speaker 1>to have loved the life that I live as a
<v Speaker 1>school teacher where I mean, I know everyone feels pressured
<v Speaker 1>to look a certain way whatever, just in society in general,
<v Speaker 1>but in the school teacher world, we were not all
<v Speaker 1>out getting a bunch of right, no cosmetic surgery. But
<v Speaker 1>if you lived like, for example, if you'd lived in
<v Speaker 1>La you would feel very pressured. If you're in that
<v Speaker 1>world where everyone is doing it. Yeah, so I go
<v Speaker 1>to do it.
<v Speaker 2>I you know, I was talking to you in Roxy
<v Speaker 2>about my double chin that I've had my whole life,
<v Speaker 2>and I actually had a plastic surgeon approached me in
<v Speaker 2>the grocery store once and hand me a business card
<v Speaker 2>and said, you know, you're really beautiful. But if I
<v Speaker 2>could do some work on your chin and your jaw,
<v Speaker 2>it would really accentuate your beauty. I mean, first of all,
<v Speaker 2>what a horrible way to approach a potential client. Secondly,
<v Speaker 2>you gave me a little complex about my double chin.
<v Speaker 2>But you know, Roxy and I were talking in the
<v Speaker 2>car on the way home. You're like, you know, if
<v Speaker 2>they could go in there and firm up my underchin,
<v Speaker 2>get rid of my little double chin, I'd let them
<v Speaker 2>do it. There weren't a lot of complications involved.
<v Speaker 1>That's the thing, though, You don't know because you look
<v Speaker 1>at at people who have had so much work done
<v Speaker 1>and they don't look human anymore, right, They look like
<v Speaker 1>you remember, did you see the Hunger Games? No, oh,
<v Speaker 1>this is so good the Hunger Have you read the books? Oh,
<v Speaker 1>my gosh, the Hunger Games so good. The books are fabulous.
<v Speaker 1>I just really really liked. Yes, But there's a in
<v Speaker 1>the movie. There's a place, and in the books that
<v Speaker 1>the capitol, the capitol where all the people live who
<v Speaker 1>are like controlling all the districts whatever. And it's just
<v Speaker 1>like crazy the way that they look in their exaggerated
<v Speaker 1>features and their hair and everything. But there's one guy
<v Speaker 1>on that show on Peacock whatever it's called. I can't
<v Speaker 1>think of the name of it, and it's I think
<v Speaker 1>it might be on another like bra though I don't.
<v Speaker 1>I don't know what it's on, what network it's really on,
<v Speaker 1>but they show it on Peacock. And he looked like
<v Speaker 1>I was like, he looks like one of those guys
<v Speaker 1>from the Hunger Games. The way his hair and like
<v Speaker 1>his everything was different. He didn't look real. Yeah, And
<v Speaker 1>so if you live in a part of the country
<v Speaker 1>where that's just normal, they'd probably look at me and thing,
<v Speaker 1>what's wrong with her?
<v Speaker 2>Right?
<v Speaker 1>I got all the flabby whatever? Whatever is it? The pressure,
<v Speaker 1>the pressure to look a certain way? I don't know. Yeah,
<v Speaker 1>so much to think about.
<v Speaker 2>Yeah, well, all right, So we have a question from
<v Speaker 2>clean Fasting in Colorado. They wrote, I have been clean
<v Speaker 2>fasting since May of twenty twenty four. I had good
<v Speaker 2>success at the beginning, losing thirty five pounds in the
<v Speaker 2>first six months, but for the last five months I
<v Speaker 2>have been stuck between two hundred and forty and two
<v Speaker 2>hundred and forty five pounds. I know my food choices
<v Speaker 2>have a lot to be desired, but I'm wondering if
<v Speaker 2>I still get into fat burning even with the poor
<v Speaker 2>food choices. I usually have a four to five hour
<v Speaker 2>eating window, with an occasional seven or eight hour window
<v Speaker 2>maybe one time a week.
<v Speaker 1>All right, so clean fasting in Colorado. Here's how your
<v Speaker 1>body has answered the question for you, are you losing fat?
<v Speaker 1>If the answer is no, then you're not getting into
<v Speaker 1>fat burning, and so your body tells you the results
<v Speaker 1>that you're getting illustrative. What you're doing is a fat
<v Speaker 1>loss protocol for you. So I want you to think
<v Speaker 1>back to what you did for the first six months
<v Speaker 1>when you were having success, and I want you to
<v Speaker 1>ask yourself this question. You be curious about what the
<v Speaker 1>answer is. Was I doing something different for those first
<v Speaker 1>six months? Have I allowed window creep? Have I allowed
<v Speaker 1>more foods to slip in? And if the answer is no,
<v Speaker 1>you haven't done anything differently. You are still doing the
<v Speaker 1>same thing. You're not having longer windows than you were.
<v Speaker 1>That's important to know. It just may be that the
<v Speaker 1>thing that was the weight loss protocol for your first
<v Speaker 1>thirty five pounds is no longer the weight loss protocol
<v Speaker 1>for where you are now. So whatever you're doing right
<v Speaker 1>now is supporting your body staying at two forty to
<v Speaker 1>two forty five. And so you're going to have to
<v Speaker 1>make some changes to get the scale moving again. And
<v Speaker 1>if you feel like your food choices leave a lot
<v Speaker 1>to be desired, you already know that, and that we
<v Speaker 1>really do. You know, I've said this before, said in
<v Speaker 1>one of my books. You know, when I was a teacher,
<v Speaker 1>and you know kids are having an issue. If you
<v Speaker 1>say to the kid, tell me what you did wrong,
<v Speaker 1>they always know. They tell you they were like, well
<v Speaker 1>I did this, and they know what they did wrong.
<v Speaker 1>So if I said to you clean fasting in Colorado,
<v Speaker 1>tell me what you think your problem is and you say, well,
<v Speaker 1>my food choices have a lot to be desired, you
<v Speaker 1>already know that deep in your heart. We really really do.
<v Speaker 1>And so how can you choose the foods that support
<v Speaker 1>your goals? And I'm not telling you have to go
<v Speaker 1>on a restrictive diet. There are lots of delicious, satisfying
<v Speaker 1>food choices that you will enjoy that will also match
<v Speaker 1>your goals. We don't want to feel deprop we don't
<v Speaker 1>want to cut things out, but we do want to
<v Speaker 1>eat healthy foods. And I know that that's kind of
<v Speaker 1>tricky in today's world of ultra process to foods everywhere
<v Speaker 1>we go, and that might be what you're used to eating.
<v Speaker 1>That was certainly what I was used to eating. And
<v Speaker 1>when I changed the foods I was eating, I felt
<v Speaker 1>better and I also lost weight more quickly. This was
<v Speaker 1>the spring of twenty fifteen when I was wanting to
<v Speaker 1>get to my goal a little bit faster, and I
<v Speaker 1>just stopped eating ultra processed foods and I stopped drinking alcohol.
<v Speaker 1>For about ten weeks, I was losing two pounds a week,
<v Speaker 1>and I was just eating real foods until I was satisfied.
<v Speaker 1>Every day. I wasn't restricting carbs. I was eating tons
<v Speaker 1>of potatoes, baked potatoes. I was eating lots of beans,
<v Speaker 1>I was eating berries. I wasn't restricting fat. I was
<v Speaker 1>putting lots of butter and sour cream on my potato.
<v Speaker 1>I was putting cheese on my black beans. I was
<v Speaker 1>sautanging vegetables and butter. Everything I ate was delicious and
<v Speaker 1>it was real food, and I ate until I was satisfied.
<v Speaker 1>I was just keeping myself in a window. You know,
<v Speaker 1>I can't really tell exactly how long my window was.
<v Speaker 1>Every day it wasn't always the same, but I was
<v Speaker 1>waiting until I got home from work, so it was
<v Speaker 1>probably a little shorter during that period of time than
<v Speaker 1>it's been at other parts of my journey. But I
<v Speaker 1>was losing, like I said, about two pounds a week
<v Speaker 1>because I was really focused on eating high quality foods.
<v Speaker 1>I stopped going through the drive through, I stopped eating
<v Speaker 1>out at restaurants. I just cooked at home, and I
<v Speaker 1>made delicious, satisfying food. I didn't feel it all deprived.
<v Speaker 1>So the first thing I would do is really look
<v Speaker 1>to those food choices that are not serving you well.
<v Speaker 1>And for me, you know, that's setting yourself up for
<v Speaker 1>success at home. When you go to the grocery store,
<v Speaker 1>you're determining how your week is going to go based
<v Speaker 1>on what you put in your cart and choose foods
<v Speaker 1>you love. Like I know we've been, you know ingrained
<v Speaker 1>to think that potatoes are not good for weight loss.
<v Speaker 1>But when I was eating whole, real baked potatoes, I
<v Speaker 1>was so full and satisfied, right, and it worked so
<v Speaker 1>well for my body. Yeah, in a way that like
<v Speaker 1>diet foods never did. And also, you know, you say
<v Speaker 1>you're having maybe one seven or eight hour window a week.
<v Speaker 1>I would really try to narrow that down to just
<v Speaker 1>five hours a day, five hours a day, delicious food
<v Speaker 1>until you're satisfied, real food up the quality. See what happens.
<v Speaker 2>Yeah, and I just wanted to touch on you know,
<v Speaker 2>why would your food choices impact your ability to get
<v Speaker 2>into fat burning. Well, think about it, like, Okay, when
<v Speaker 2>we talk about calories, we're really talking about energy, right.
<v Speaker 2>A calorie is an energy. It's a unit of energy.
<v Speaker 2>Sure of heat actually, right, okay. So you're taking in
<v Speaker 2>this food and when you choose less than optimal food choices,
<v Speaker 2>they usually are nutritionally void but calorically dense, right, Okay,
<v Speaker 2>like potato. So it becomes really easy to over consume
<v Speaker 2>these foods, which means at the end of your eating window,
<v Speaker 2>you may not feel stuffed and gross, but.
<v Speaker 1>You had to eat.
<v Speaker 2>More energy then you may have needed in your eating window,
<v Speaker 2>because your body doesn't really get the sense that it's
<v Speaker 2>full and it's satiated until you have taken in enough
<v Speaker 2>nutrition for your body to say, Okay, I've got what
<v Speaker 2>I need today. So poor food choices, when consumed day
<v Speaker 2>after day after day, they impact your abilityshipt into fat
<v Speaker 2>burning because you are likely over consuming what you need
<v Speaker 2>in your eating window. And if you think of your
<v Speaker 2>body like a gas tank, you know, I think of
<v Speaker 2>my liver like a gas can, right, That's where your
<v Speaker 2>food's converted into glycogen. It goes to your liver, and
<v Speaker 2>our goal every day is to burn all that energy
<v Speaker 2>out of our liver so that we have to tap
<v Speaker 2>into fat burning. But if you are overfilling your liver
<v Speaker 2>and it's not getting to the empty part to where
<v Speaker 2>it taps into fat burning, then that's how you know
<v Speaker 2>that your food is negatively impacting your ability to shift
<v Speaker 2>into fat burning yep. So I mean that's just something
<v Speaker 2>to really kind of keep an eye on. And I
<v Speaker 2>agreed with Jen that's seven to eight our window. Maybe
<v Speaker 2>when you're a maintenance you'll have the flexibility of being
<v Speaker 2>able to have one day a week with a longer window.
<v Speaker 2>But while you're really trying to get your body to
<v Speaker 2>shift into fat burning and stay in a fat burning zone,
<v Speaker 2>I think you're tighter. Eating windows seven days a week,
<v Speaker 2>barring special occasions like weddings or anniversaries, vacations is going
<v Speaker 2>to serve you the best.
<v Speaker 1>Yep. And I wanted to really hit that one more
<v Speaker 1>time about what Sherry was talking about about the way
<v Speaker 1>the food makes you feel satisfied. And I gave this
<v Speaker 1>example in a recent YouTube video I did, am I satisfied?
<v Speaker 1>You know, physical satisfaction is really important. We want to
<v Speaker 1>feel full. And I just talked about how when I
<v Speaker 1>ate those big baked potatoes, Like imagine the volume of
<v Speaker 1>a big baked potato, how fluffy and big it is
<v Speaker 1>that gets in your stomach. It fills you up, and
<v Speaker 1>it also it takes a long time to digest because
<v Speaker 1>of all the fiber. I always eat the peel because
<v Speaker 1>I love the peel too, But that's going to fill
<v Speaker 1>you up and keep you satisfied versus if you had
<v Speaker 1>an exact equal number of calories of potato chips. Think
<v Speaker 1>about how light that bag of potato chips feels in comparison,
<v Speaker 1>and it's been so processed. You eat it and it's
<v Speaker 1>like your body barely even registers food is coming in.
<v Speaker 1>It's like dehydrated. It doesn't have any water in it.
<v Speaker 1>You know, there's research doctor Barbara Rolls who's done a
<v Speaker 1>lot of research on satiety. Food that has a lot
<v Speaker 1>of water in it naturally fills you up more versus
<v Speaker 1>dehydrated food, which really explains by crunchy things like potato chips, crackers, chips,
<v Speaker 1>all those things like that don't really fill you up
<v Speaker 1>because they're dehydrated. So dehydrated food does not fill us
<v Speaker 1>up as much or satisfies as much as the hydrated
<v Speaker 1>food like that potato. It's not that you use.
<v Speaker 2>Potato chips as an example, because when you were starting
<v Speaker 2>to talk, imediately went to Google and I wanted to
<v Speaker 2>do a comparison, and I used French fries. Okay, so
<v Speaker 2>three ounces because volume of food matters too.
<v Speaker 1>We have structured cups, and Barbara Rolls's research found that
<v Speaker 1>we tend to eat the same weight of food every
<v Speaker 1>day too. So if you're eating really light food, that's
<v Speaker 1>not going to add to your weight of food, so
<v Speaker 1>keep going.
<v Speaker 2>So okay, So a three ounce serving of French fries
<v Speaker 2>contains around two hundred and sixty five calories, thirteen grams
<v Speaker 2>of fat, and thirty five grams of carbohydrates. So that's
<v Speaker 2>three ounces of French fries.
<v Speaker 1>How many calories was that?
<v Speaker 2>That was two hundred and sixty five Okay, okay.
<v Speaker 1>Not the small small amount of fries, right, that's not
<v Speaker 1>that is mount exactly. Your mouth is barely going to
<v Speaker 1>know you ate that.
<v Speaker 2>A five point two ounce baked potato one hundred and
<v Speaker 2>ten calories, zero grams of fat as it is, right
<v Speaker 2>frey addy thing to it, twenty six grams of carbohydrates,
<v Speaker 2>two grams of fiber.
<v Speaker 1>So you're eating twice as much heaviness and getting half
<v Speaker 1>the number of calories. Not that we want you to
<v Speaker 1>start counting calories. That's nice, Okay, less.
<v Speaker 2>Than half, right, Yeah, So you're getting twice as much
<v Speaker 2>food density, almost twice as much food density for less
<v Speaker 2>than half of the energy in it.
<v Speaker 1>And I think about potato is more delicious than French frosts.
<v Speaker 2>Yeah, and that fiber that's going to stick with you
<v Speaker 2>a lot longer. So anyway, that's just something to think
<v Speaker 2>about when you're choosing foods. You know which food is
<v Speaker 2>closest to its natural form, and then choose that.
<v Speaker 1>Yep. So, and I get it.
<v Speaker 2>I'd rather have tater tots and to make potato any
<v Speaker 2>day of the week.
<v Speaker 1>Oh now, there's room for some tater tots here and there.
<v Speaker 2>I do like a good tater tot, right, But so
<v Speaker 2>you know, every once in a while I'm going to
<v Speaker 2>choose thetto the potater tot, because I just really want
<v Speaker 2>potato tot. But on a day to day basis, I'm
<v Speaker 2>going to say, Okay, which food is going to better
<v Speaker 2>support my goals, and I'm going to choose that potato.
<v Speaker 1>Yep. I ate a lot of potatoes during that period
<v Speaker 1>of time when I was losing weight so quickly, and
<v Speaker 1>I was so full and satisfied every day. It's certainly,
<v Speaker 1>you know, for someone at that time. You know, I'd
<v Speaker 1>been on the diet roller coaster for a lot of years,
<v Speaker 1>and it just felt great to not be worrying about
<v Speaker 1>how much I was eating. I was just eating until
<v Speaker 1>I was satisfied, and the food was so good. It
<v Speaker 1>wasn't fake, it wasn't.
<v Speaker 2>Weird, and it doesn't have to be complicated, right, I
<v Speaker 2>wasn't I didn't prepare you all meals, yep.
<v Speaker 1>I didn't feel restricted. And that's the goal. What can
<v Speaker 1>you eat that makes you still feel good? And that
<v Speaker 1>My YouTube video is am I Satisfied? And I talk
<v Speaker 1>about three types of satisfaction physical, emotional, and nutritional, and
<v Speaker 1>I think all of those are important. So now it's
<v Speaker 1>time for our segment called What's your why. And of
<v Speaker 1>course most of us begin intermittent fasting with weight loss
<v Speaker 1>as part of that why, and that is definitely appropriate,
<v Speaker 1>But there is so much more to what intermittent fasting
<v Speaker 1>can do for us beyond weight loss, and I genuinely
<v Speaker 1>believe that when your why is deeper than weight loss alone,
<v Speaker 1>you're more likely to find long term success and you
<v Speaker 1>view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Beth in
<v Speaker 2>the UK. My why is one I hope may motivate
<v Speaker 2>others who have not even realized the impact IF can
<v Speaker 2>have on a particular issue, acid reflux. After a battle
<v Speaker 2>with bolimia as a teenager and young woman, I ended
<v Speaker 2>up permanently damaging the lower esophageal sphincter of my stomach,
<v Speaker 2>which is the valve that keeps stomach acid in. This
<v Speaker 2>means a lifetime of acid reflux and gird symptoms and
<v Speaker 2>a stomach that is very sensitive to foods. I have
<v Speaker 2>many regrets about how I have treated my body in
<v Speaker 2>the past, but happily, by the age of twenty five,
<v Speaker 2>I won the battle against purging. I've done a lot
<v Speaker 2>to clean up my diets since then, as ultra processed foods, alcohol,
<v Speaker 2>and spices can trigger my acid reflex. Overeating also does
<v Speaker 2>not help, and this is a battle I'm still working
<v Speaker 2>on as the binge mindset is hard to shake. Even
<v Speaker 2>long after the purging stops. I was popping and acids
<v Speaker 2>PPIs PPIs, Yeah, prescription PPIs regularly to deal with these symptoms.
<v Speaker 2>But I am uncomfortable thought of a lifetime on these
<v Speaker 2>medications as I know it may affect my gut microbiome.
<v Speaker 2>Aside from the bouts of severe acid reflex, I am
<v Speaker 2>now very healthy. I strengthen cardiotrain six days a week,
<v Speaker 2>I eat clean most of the time, and I take probiotics.
<v Speaker 2>I am a healthy weight and I'm happy where I
<v Speaker 2>am physically. If has still changed everything for me. As
<v Speaker 2>I now give my digestive system eighteen to twenty hours
<v Speaker 2>of rest most days, it seems to reset my stomach
<v Speaker 2>acid completely. This means no more acid reflex that needs medication.
<v Speaker 2>I rarely use medications now. I can even eat and
<v Speaker 2>drink things that used to trigger my acid reflex attacks,
<v Speaker 2>such as some spices, pizza, and even some wine. Perhaps
<v Speaker 2>because my stomach gets a decent rest every day and
<v Speaker 2>the acid levels are more controlled. I have helped me
<v Speaker 2>control my lifelong digestive issues, and I'm hugely comforted that
<v Speaker 2>I have a strategy I can continue to use to
<v Speaker 2>minimize the discomfort I used to use medication for. It
<v Speaker 2>is liberating to be able to eat relatively normally without
<v Speaker 2>worrying about what may or may not trigger a bad
<v Speaker 2>bout of reflex. I have as hugely reduced any over
<v Speaker 2>eating too. I'm not having nearly as many binge urges,
<v Speaker 2>and I'm listening to my fullness signals, which is another
<v Speaker 2>benefit that ultimately reduces acid reflex attacks. I stopped IAH
<v Speaker 2>for a period of time last year, and my symptoms
<v Speaker 2>came back full force, constant stomach gripes, acid reflex, and indigestion,
<v Speaker 2>as well as needing to take daily PPIs again, then
<v Speaker 2>weight gain on top of everything else. I will not
<v Speaker 2>be making that mistake again. I don't think anybody initially
<v Speaker 2>thinks about preventing or improving acid reflex as a benefit
<v Speaker 2>of IF, but it is the most vital one for me,
<v Speaker 2>and it is the reason why I will continue to
<v Speaker 2>do IF in the future. I would highly recommend anyone
<v Speaker 2>who has chronic acid reflex and indigestion to try if.
<v Speaker 2>I love the podcast and I wish I had Fast
<v Speaker 2>Feast Repeat at the age of eighteen so I didn't
<v Speaker 2>have to spend years abusing my body. Thank you so
<v Speaker 2>much for helping me, Bet, I love that so much.
<v Speaker 1>Me too. That's huge.
<v Speaker 2>Yeah, all right, so we have a question from Forever
<v Speaker 2>Fasting in Phoenix. Hi, Jin and Cherry, thank you so
<v Speaker 2>much for all you do.
<v Speaker 1>I just love talking about.
<v Speaker 2>The fasting lifestyles and all the amazing things it can do.
<v Speaker 2>All the research is just amazing. I have so many
<v Speaker 2>amazing things that fasting has done for me. I've listened
<v Speaker 2>to all the episodes of both FFR and Intermittent Fasting
<v Speaker 2>Stories with Jen. I've read so many of the fasting books,
<v Speaker 2>just getting all the info that can it helped me
<v Speaker 2>in my journey. Some background on me. I have been
<v Speaker 2>fasting since August of twenty twenty two. I've settled into
<v Speaker 2>a four to five hour window, sometimes longer windows on
<v Speaker 2>weekends or vacations, but could be shorter if I'm working too.
<v Speaker 2>I've been cleaned fasting since the beginning. It's been a
<v Speaker 2>journey and I wouldn't change anything as I love the lifestyle,
<v Speaker 2>but I haven't had a lot of weight loss. I
<v Speaker 2>do see body composition changes, and I think staying at
<v Speaker 2>weight maintenance range without gaining is also a big win
<v Speaker 2>my questions, Sugar and overeating seem to be a sticking
<v Speaker 2>point always that creeps back in. Even when I'm getting
<v Speaker 2>traction with losing the desire ten to twelve pounds, my
<v Speaker 2>cravings and overeating seem to set me back every time.
<v Speaker 2>I notice when I cut out processed sugar carbs, it
<v Speaker 2>makes a difference on the scale and how I look
<v Speaker 2>and feel and the cravings. But the problem is as
<v Speaker 2>soon as I add any sugar or processed carbs back in,
<v Speaker 2>I seem to have no control. So that's my question.
<v Speaker 2>I feel appetite correction is there, but I'm not listening.
<v Speaker 2>I just keep overeating even when I'm full, especially if
<v Speaker 2>it's when I'm indulging in the sugary, heavier carbs. It's
<v Speaker 2>almost like a habit cycle. I will do good for
<v Speaker 2>one to three weeks with only fruit, sugar, and no
<v Speaker 2>processed carbs, and then if I get off or binge
<v Speaker 2>for any reason, it can take weeks to redirect to
<v Speaker 2>the foods that work better for my body and show
<v Speaker 2>me results I'm looking for. It feels like this diet
<v Speaker 2>mentality creeps back in from all the years and all
<v Speaker 2>the diets I've ever done, which is everything. I would
<v Speaker 2>love your thoughts on how to work through these sugar binges,
<v Speaker 2>overeating and overeating beyond soatiety. Recently, I started opening my
<v Speaker 2>window at twelve thirty ish to four thirty to five
<v Speaker 2>ish to try and have better control and not overeating
<v Speaker 2>and possibly sleep better. In the past, my windows were
<v Speaker 2>more two to six thirty or seven. Do you have
<v Speaker 2>any advice? My stats are below. I'm forty seven female,
<v Speaker 2>five to four one hundred and fifty ish pounds. I
<v Speaker 2>have gotten to one hundred and forty three with no
<v Speaker 2>sugar process foods, but I usually hover around one fifty one.
<v Speaker 2>Forty ish is what I'd love to weigh. I got
<v Speaker 2>to one thirty eight on a macro diet, which did
<v Speaker 2>feel good, but it was not sustainable. My windows Monday
<v Speaker 2>through Friday or four to five hours Saturday and Sunday.
<v Speaker 2>I try to keep five to six hours and also
<v Speaker 2>on vacations. I love all that you do and thank
<v Speaker 2>you for always sharing these stories, as there's always a
<v Speaker 2>takeaway that I learn.
<v Speaker 1>All right forever fasting in Phoenix. I totally understand the
<v Speaker 1>struggle that you're having, and you know what it is.
<v Speaker 1>It's the sugar and the ultra processed foods. And we've
<v Speaker 1>talked about this before on the podcast, but I think
<v Speaker 1>it's really important to keep coming back to it. And
<v Speaker 1>you know, have you read ultra Processed People? I would
<v Speaker 1>encourage you to read that, and that might really help
<v Speaker 1>you because you'll realize that these foods, these ultra processed
<v Speaker 1>foods are literally designed in a lab so that you
<v Speaker 1>can't stop eating them. And when you understand that, it
<v Speaker 1>helps you recognize that it's by design that you over
<v Speaker 1>eat these foods and you over consume them. They're also
<v Speaker 1>not giving you the society that we just talked about
<v Speaker 1>in the previous question, the importance of food choices, and
<v Speaker 1>they drive you to overeat them for multiple reasons. And
<v Speaker 1>I want you to really think about this also, the
<v Speaker 1>way that an alcoholic thinks about alcohol addiction. This relates
<v Speaker 1>to my own struggles with alcohol. I was not an alcoholic.
<v Speaker 1>I wasn't someone who didn't think I could stop. I
<v Speaker 1>didn't feel like that. But when I would have a
<v Speaker 1>drink of alcohol. Then my inhibitions are gone. Then I
<v Speaker 1>want another drink of alcohol. And so I knew that
<v Speaker 1>that was not helping me feel my best, and so
<v Speaker 1>I would stop drinking for a period of time, and
<v Speaker 1>then I felt better and I'm like, yeah, I shouldn't
<v Speaker 1>drink anymore. And then I would go somewhere for the
<v Speaker 1>weekend with my college friends. And there are also all
<v Speaker 1>those you know, drinking triggers, because that's what we always
<v Speaker 1>did in college and every time we got together. So
<v Speaker 1>I would drink some more and I'm like, oh, as
<v Speaker 1>long as I just drink a little bit throughout the week,
<v Speaker 1>it's fine. And so then sure enough, now I'm having
<v Speaker 1>wine every day again. You know, one glass, two glasses.
<v Speaker 1>You know that's not problematic, right, Well, I couldn't sleep well,
<v Speaker 1>I didn't feel my best, and so I get in
<v Speaker 1>that cycle over and over again. Finally I got tired
<v Speaker 1>of feeling that way. I got tired of waking up
<v Speaker 1>in the middle of the night after two glasses of
<v Speaker 1>wine with my head pounding, feeling terrible, and I'm just like,
<v Speaker 1>you know what, I've had enough. And so, even though
<v Speaker 1>I wasn't an alcoholic, my brain did respond to it
<v Speaker 1>in a way that wasn't good for me, and so
<v Speaker 1>I'm so much better to drink zero alcohol. This process
<v Speaker 1>took me years. Sheery, When did I first start talking
<v Speaker 1>about alcohol after I went through menopause?
<v Speaker 2>I mean, yeah, probably when you when you lived in.
<v Speaker 1>Your Dresden, the Dresden my house. Yeah, yeah, when I
<v Speaker 1>looked at that's when I was going through mentopol and
<v Speaker 1>my body.
<v Speaker 2>Sort of noticing you weren't sleeping.
<v Speaker 1>Well, that's when my sleeping got worse and I connected
<v Speaker 1>it to alcohol. Prior to that, you know, I'm sure
<v Speaker 1>my body didn't process alcohol great looking back, you know,
<v Speaker 1>in college, while I would be the one that would
<v Speaker 1>be yeah, I never handled it as well as my friends.
<v Speaker 1>They could drink twice as much as me, and I'm
<v Speaker 1>the one who feels terrible and they're just fine. Right.
<v Speaker 1>But I finally realized it wasn't doing any good. So
<v Speaker 1>it probably took me three years to work through that
<v Speaker 1>process before I got to the point where I really
<v Speaker 1>was ready and I gave it up. And do I
<v Speaker 1>miss the taste of a crisp white wine and champagne? Yeah?
<v Speaker 1>I love those. I wish there was a non alcoholic
<v Speaker 1>version that tasted the same, but there isn't. I gave
<v Speaker 1>it up. So you may find that sugar and ultra
<v Speaker 1>processed foods that you cannot stop eating and binging on
<v Speaker 1>and overdoing, are like alcohol for so many people. And
<v Speaker 1>you know you said that you seem to have no control.
<v Speaker 1>As soon as you add in the on the processed carbs,
<v Speaker 1>you seem to have no control. That was me. As
<v Speaker 1>soon as I would have one glass of wine, then
<v Speaker 1>I would have another glass of wine, and now I'm
<v Speaker 1>eating things I wouldn't normally eat, and so my inhibition
<v Speaker 1>is out the window. So I know that we have
<v Speaker 1>that rebellion in us where we feel like we shouldn't
<v Speaker 1>have to give something up. I get it because that
<v Speaker 1>was me with the wine and the champagne and the alcohol.
<v Speaker 1>I didn't want to give it up. I wanted to
<v Speaker 1>be someone who could just drink one glass of wine
<v Speaker 1>and then feel great and it's no big deal. But
<v Speaker 1>that is not me. I can't do it. When Cherry
<v Speaker 1>and Roxy were here, they drank wine, they had alcohol.
<v Speaker 1>I served it to them. I didn't drink it. I
<v Speaker 1>didn't have any and I had just a great time
<v Speaker 1>with them. You know as much as if I had
<v Speaker 1>been drinking too but even better because I felt great
<v Speaker 1>and I slept great. It doesn't affect them the same
<v Speaker 1>way it affects me. And so this is the time
<v Speaker 1>to really really be honest with yourself and say is
<v Speaker 1>this serving me? You know, because you said it can
<v Speaker 1>take you weeks to redirect to the foods that work
<v Speaker 1>better for your body when you really hit that rock
<v Speaker 1>bottom of feeling like I remember the night I woke
<v Speaker 1>up and said this is the last time, and it
<v Speaker 1>was I'd overdone it because I was celebrating it was spring,
<v Speaker 1>it felt great. I drank too much more than I
<v Speaker 1>would normally drink, and I felt awful and I said
<v Speaker 1>I'm done, And that was the time that I meant it.
<v Speaker 1>So I think you're somebody that should not have processed
<v Speaker 1>sugar and ultra processed foods. But again, remember me talking
<v Speaker 1>about that delicious baked potato. There's so much good food
<v Speaker 1>you can have, and you can eat fruit you talked about.
<v Speaker 1>You feel great when you have the fruit. It's just
<v Speaker 1>a matter of not feeling restricted and not telling yourself
<v Speaker 1>that you're missing out. And there are people who give
<v Speaker 1>up sugar permanently because they can't handle it.
<v Speaker 2>Yeah, And you know, I recently read something and that
<v Speaker 2>is like when people say, once I have a bite
<v Speaker 2>of something sweet, like I can't stop eating it. So
<v Speaker 2>they have discovered that when people digest sugar and fats,
<v Speaker 2>their digestive track like basically releases chemicals like opioids. Yeah,
<v Speaker 2>and so opioids are a byproduct of digestion when we
<v Speaker 2>eat large amounts of sugar and fat, and so as
<v Speaker 2>your body starts to release this, then your body wants
<v Speaker 2>more and more, and that can lead to that binging
<v Speaker 2>and overeating. And then you know, there's also people who
<v Speaker 2>are just chemically wired. They have different levels of chemicals
<v Speaker 2>in their brain that make sugar really really appealing to them,
<v Speaker 2>much like alcohol is appealing to an alcoholic and it
<v Speaker 2>lights up different areas in your brain, and you know,
<v Speaker 2>you kind of have that initial feel good response until
<v Speaker 2>you've overdone it and then you don't. Then you don't
<v Speaker 2>feel good and you feel bad and you feel like
<v Speaker 2>you failed yourself or whatever. It's a vicious cycle. So
<v Speaker 2>I would really identify you say, you do great for
<v Speaker 2>a couple of weeks and then you end up going
<v Speaker 2>off on a bench. See the next time you feel
<v Speaker 2>like I really want something sweet, try to stop and
<v Speaker 2>identify what's driving that, because a lot of times it's
<v Speaker 2>looking for comfort or you're looking for you're looking to
<v Speaker 2>feel good. And if you can figure out kind of
<v Speaker 2>what's driving that desire to eat something sweet, swap that
<v Speaker 2>something sweet with something else that makes you feel good,
<v Speaker 2>whatever that is, whether it's dancing in your kitchen, whether
<v Speaker 2>that's going for a walk, what's playing with your dog,
<v Speaker 2>calling a friend for me, I get on my rebounder.
<v Speaker 2>Find something else that makes you feel good if that's
<v Speaker 2>what you're looking for, and replace that sugary treat with
<v Speaker 2>something else that's going to benefit you.
<v Speaker 1>Yep, and look, I get it. I wish I could
<v Speaker 1>have one glass of wine and feel great. And I'm
<v Speaker 1>a little mad sometimes that my body doesn't do well
<v Speaker 1>with alcohol. So it's fine to feel that way, But
<v Speaker 1>when you recognize that your body needs something different, it's
<v Speaker 1>really powerful. All right. We have a question from Kristen
<v Speaker 1>and Milwaukee. Hi, ladies. I recently had my fasting glucose
<v Speaker 1>insulin and A one C done and I was so
<v Speaker 1>excited when the results came in for the glucose and
<v Speaker 1>insulin tests. The following day, the A one C came
<v Speaker 1>back and I'm borderline high. I have a family history
<v Speaker 1>of diabetes, and according to Zoe, I don't process sugars well.
<v Speaker 1>I'm also struggling to lose any additional weight, even though
<v Speaker 1>I'm fasting an average of eighteen point five hours per day.
<v Speaker 1>I guess my question is, am I considered insulent resistant?
<v Speaker 1>How do I lower that A one C when my
<v Speaker 1>other numbers are great? Is this possibly why I can't
<v Speaker 1>seem to break a plateau? Stats below? And thank you?
<v Speaker 2>So.
<v Speaker 1>She's been doing intermittent fasting since April of twenty twenty three,
<v Speaker 1>age forty one, height, five foot four, weight one sixty
<v Speaker 1>one point two plateau for a year. A one C
<v Speaker 1>five point four glucose seventy seven, insulin three point seven.
<v Speaker 2>Okay, first of all, your numbers look amazing, and I'm not.
<v Speaker 2>I don't know where I don't have If somebody told
<v Speaker 2>you five point four is world and high, I don't
<v Speaker 2>know what scale this is from, I don't, yeah, I literally,
<v Speaker 2>I'm like, did they adjust this again? Five point four
<v Speaker 2>is considered a normal A n C. I mean anything
<v Speaker 2>below five point seven. If you told me you were
<v Speaker 2>five six point six, I'd be like, oh, you're right
<v Speaker 2>on the edge. But five point four is right in
<v Speaker 2>a healthy normal A and C level where your glucose
<v Speaker 2>is seventy seven, your insulin is three point seven. When
<v Speaker 2>you take that and you put this into a homer
<v Speaker 2>IR calculator, and I use one from the blood code.
<v Speaker 2>It's a website. You can look this up. It's h
<v Speaker 2>O M A DASH. I are type in homa IR
<v Speaker 2>blood code. It's going to take you to website. You
<v Speaker 2>put in your fasting glucose, you put in your fasting
<v Speaker 2>insulin levels, and it calculates your insulin resistance score. And
<v Speaker 2>a healthy range is zero point five to one point four,
<v Speaker 2>with less than one point zero meaning you are insulin sensitive,
<v Speaker 2>which is optimal. Your score is zero point seven, So
<v Speaker 2>your insulin resistance score is optimal. Now who knows what
<v Speaker 2>it was before, but whoever you're doing right now, you're
<v Speaker 2>doing great things for your insulin sensitivity. So does that
<v Speaker 2>have any new y You can't break a plateau? No, no, nope,
<v Speaker 2>it is not. So it sounds to me like you
<v Speaker 2>need to make some tweaks. And if you'd like to
<v Speaker 2>write back in for some help and trying to figure
<v Speaker 2>out how to do that. I'm happy to help you.
<v Speaker 2>I can tell you right now that you say you're
<v Speaker 2>fasting an average of eighteen point five hours per day.
<v Speaker 2>The first thing I would tweak is you're eating windows.
<v Speaker 2>Make sure that you are hitting eating windows of four
<v Speaker 2>to five hours three to five hours variable. When I
<v Speaker 2>say three to five hours, that means some days you
<v Speaker 2>may not be as hungry and you just don't need
<v Speaker 2>as much, or maybe you eat a bigger meal and
<v Speaker 2>you're satisfied after three hours, you're satisfied, shut it down.
<v Speaker 2>Some days you may have a more leisurely window. You
<v Speaker 2>might nibble here and there and it might be five hours.
<v Speaker 2>But keep that five hour boundary is like your hard
<v Speaker 2>boundary for your eating window, and that should really help
<v Speaker 2>you shift into fat burning every day. Yep, all right,
<v Speaker 2>we have a question for Matt and Israel. I'm a
<v Speaker 2>forty five year old man, I work full time and
<v Speaker 2>I am a husband and father of four wonderful kids.
<v Speaker 2>I have lost significant weight twice in the past, once
<v Speaker 2>with weight Watchers and in the last two years looked
<v Speaker 2>on agast As. Despite working out a few times a week,
<v Speaker 2>the weight was piling on and I ended up being
<v Speaker 2>the heaviest I've been in my life. I've been loving
<v Speaker 2>and I have lifestyle about three months now and I
<v Speaker 2>feel so much better, and I've enjoyed both scale and
<v Speaker 2>non scale victories. I usually keep to sixteen eight, but
<v Speaker 2>on days I can do seventeen seven on occasionally even
<v Speaker 2>eighteen six. My window closes by eight pm at the
<v Speaker 2>latest and then opens it again between noon or one pm.
<v Speaker 2>My question is this living in Israel, we are currently
<v Speaker 2>being attacked nightly. A few times a night, we are
<v Speaker 2>woken up by air raids irons and have to go
<v Speaker 2>up and go to our bomb shelter room. Just playing
<v Speaker 2>havoc with my sleep patterns but also my hunger patterns
<v Speaker 2>and my ability to keep to my window. What do
<v Speaker 2>you suggest I can do to take this highly stressful
<v Speaker 2>and unusual situation into account. I love the podcast in
<v Speaker 2>the chats, thank you for your support.
<v Speaker 1>Matt. Oh my gosh, that is Yeah, that is heartbreaking
<v Speaker 1>and I can't even imagine being in that situation as
<v Speaker 1>with your family. Huh, that's really terrible. Yeah, that is
<v Speaker 1>going to be an incredible amount of stress that you're
<v Speaker 1>under these literally literally being attacked and having to go
<v Speaker 1>into a bomb shelter. So, you know, thinking about you,
<v Speaker 1>thinking about your family, thinking about your country, and everything
<v Speaker 1>that's going on for you. This is highly, highly stressful
<v Speaker 1>and an unusual situation. And I hope that it is
<v Speaker 1>over very very soon and it ends. This is one
<v Speaker 1>of those situations where I just want you to give
<v Speaker 1>yourself grace and do the best that you can. I
<v Speaker 1>have literally no idea how I would respond to that,
<v Speaker 1>and I don't know. I've never been in a situation
<v Speaker 1>like that. So you know, you close your window by eight,
<v Speaker 1>and then the next day you're opening it at noon
<v Speaker 1>or one. But then you're so stressed out, you've been
<v Speaker 1>up all night, you're hungrier. If when you're feeling like that,
<v Speaker 1>you know the next morning you're feeling tired, you're feeling hungry.
<v Speaker 1>Here's something I've always noticed. If I didn't get a
<v Speaker 1>good night's sleep and I'm feeling tired and hungry, eating
<v Speaker 1>doesn't make me have more energy. It actually makes me
<v Speaker 1>feel draggier. So perhaps you could think of fasting as
<v Speaker 1>your superpower during those challenging mornings. Drink your black coffee,
<v Speaker 1>rest if you can, you know, stick to your clean,
<v Speaker 1>fast beverages. Maybe even delay your your opening a little bit,
<v Speaker 1>give your body some time to relax, calm down, shift
<v Speaker 1>into fat burning. You may need to actually shorten your
<v Speaker 1>window a bit. You were going to say that too, Yeah, yeah,
<v Speaker 1>you may actually feel better with a slightly shorter window. Maybe,
<v Speaker 1>you know, give yourself a week of five hour windows
<v Speaker 1>and see if that helps. And again, you know, drink
<v Speaker 1>your coffee, rest when you can, drink some water and
<v Speaker 1>just tell your body, you know, tap into some fat stores,
<v Speaker 1>use some fuel that's already here. Maybe do some meditation
<v Speaker 1>or whatever you do. Of good, we're on the same
<v Speaker 1>page here, you know, work on some techniques for I'm
<v Speaker 1>sure you're having a lot of anxiety. I'm having anxiety
<v Speaker 1>thinking about you, Matt and your family. Yep, what do
<v Speaker 1>you want to add to that?
<v Speaker 2>Yeah, I just think really you are living in a
<v Speaker 2>very highly stressful and unusual situation zone.
<v Speaker 1>It's a war zone.
<v Speaker 2>So yeah, anything you can do to distress, and there's
<v Speaker 2>so many different options, meditation, emotional freedom technique, tapping, kind
<v Speaker 2>of do anything that you can do just to really
<v Speaker 2>kind of reset your parasympathetic nervous system and to feel
<v Speaker 2>more calm, and yes, get good sleep when you can
<v Speaker 2>prioritize sleep and self care. But I'm with you in
<v Speaker 2>the fact that you are having longer eating windows a
<v Speaker 2>lot of times probably means that your body's not shifting
<v Speaker 2>into the fat burning and you're not getting that decreased
<v Speaker 2>hunger and balanced blood sugar that can really help you
<v Speaker 2>make your fasting feel easier. So either open later or
<v Speaker 2>close earlier, and then when you wake up in the morning.
<v Speaker 2>If you close earlier, when you wake up in the morning,
<v Speaker 2>you're going to be more deeply into the fasted state
<v Speaker 2>and your hunger should be lessened. You shouldn't have as
<v Speaker 2>much hunger during the day. Yeah, so being tired is
<v Speaker 2>always going to make you feel more hungry. That's just biology,
<v Speaker 2>and it's just something that unfortunately you'll just have to
<v Speaker 2>you know, work through.
<v Speaker 1>So before we get to our tweek of the week,
<v Speaker 1>I want to take a minute to tell you about
<v Speaker 1>my books and which ones I recommend for you. You know,
<v Speaker 1>I am a teacher and I always will be, and
<v Speaker 1>so it makes me really happy to have a wide
<v Speaker 1>variety of resources for you no matter where you are
<v Speaker 1>in your intermittent fasting journey. You want to start with
<v Speaker 1>Delayed on Deny, which I think is the best quick
<v Speaker 1>introduction to intermittent fasting out there. It's got the clean
<v Speaker 1>fast in it and tells you why and how, and
<v Speaker 1>it's also the one to recommend to friends who want
<v Speaker 1>to get started with intermittent fasting. It's available in paperback
<v Speaker 1>and hardback only on Amazon, and you can find the
<v Speaker 1>ebook and audiobooks wherever you find your ebooks and your
<v Speaker 1>audio books. If you want to dig deeper into the
<v Speaker 1>concepts from Delayed on Deny, either on your own or
<v Speaker 1>in a book study group, that's why I have Delay
<v Speaker 1>Don't Deny Digging Deeper, and it allows you to really
<v Speaker 1>reflect on each chapter and how to apply the concepts
<v Speaker 1>into your own life. You know, reading a book is
<v Speaker 1>one thing, applying it is another, and Delay Don't Deny
<v Speaker 1>Digging Deeper was designed to help you apply the concepts
<v Speaker 1>from Delay Do on Deny in a meaningful way. And then, finally,
<v Speaker 1>if you're looking for a way to keep track of
<v Speaker 1>all sorts of things such as your daily fasts you're eating, windows,
<v Speaker 1>your daily weights, your weekly averaging, there's a graph section
<v Speaker 1>you can graph your weight. I loved doing that like,
<v Speaker 1>every single day when I was losing weight, I would
<v Speaker 1>put a little dot on a graph where my weight
<v Speaker 1>was and I connected it to yesterday, and so I like,
<v Speaker 1>I did it manually. I know there are apps that
<v Speaker 1>do it for you, but I don't think there's a
<v Speaker 1>substitute for the tactileness of doing it yourself. You know,
<v Speaker 1>I just really think that when you take the time
<v Speaker 1>to plot it and look at it, it feels like something.
<v Speaker 1>So the Delay Don't Deny Life Journal is what you need.
<v Speaker 1>It's designed to last you for six months and it'll
<v Speaker 1>be a great place to keep track of what you're doing,
<v Speaker 1>what's working, and your overall progress. Delay Don't Deny, Digging
<v Speaker 1>Deeper and the Delay Don't Deny Life Journal are available
<v Speaker 1>in paperback on Amazon. So now it's time for our
<v Speaker 1>tweak of the week. You know, I always say tweak
<v Speaker 1>it till it's easy. But the tweak that works for
<v Speaker 1>me might not be the one that works for you.
<v Speaker 1>And that's why it is so helpful to hear how
<v Speaker 1>other intermittent fasters are making intermittent fasting work for them.
<v Speaker 1>This is from stuff from Oklahoma. She says, the clean
<v Speaker 1>fast is easy, no exception let me read that again.
<v Speaker 1>That's not exactly what she said. Okay, stuff from Oklahoma clean, fast,
<v Speaker 1>and it is easy, no exceptions. Most of the time
<v Speaker 1>we are at tempted to eat outside our eating one
<v Speaker 1>dow so it's not because we're hungry, it's because something
<v Speaker 1>we like to eat is in front of us, so
<v Speaker 1>we mindlessly eat it. A tweak that helped me. If
<v Speaker 1>the eating window is closed, absolutely no eating anything until
<v Speaker 1>it's open again. If you know something will be going
<v Speaker 1>on outside your usual eating window, then adjust you're eating
<v Speaker 1>window times to accommodate that, or save the cake or
<v Speaker 1>whatever it is for tomorrow's eating window if needed. The
<v Speaker 1>next day, really evaluate if you still want it, then
<v Speaker 1>don't cave just because the food is in front of you.
<v Speaker 1>Delay if needed. I also think many people may have
<v Speaker 1>eating windows that are too long that seems too long,
<v Speaker 1>such as sixteen eight, unless maybe they're superfit already or
<v Speaker 1>looking to maintain an ideal weight advice. I know this
<v Speaker 1>is not for everyone, but I would say continue to
<v Speaker 1>weigh often so weight does not sneak back on. Also,
<v Speaker 1>like jin have a pair of honesty pants that are
<v Speaker 1>not stretchy, be proactive. It's easier to correct a two
<v Speaker 1>pound than a ten pound up. That is so true,
<v Speaker 1>that it is so true.
<v Speaker 2>Yeah, all right, Well, we love to leave you with
<v Speaker 2>inspirational motivational quotes, and this week we have a quote
<v Speaker 2>by Jamie vern I don't is that how you say that?
<v Speaker 1>Vren Varron, I don't know va r.
<v Speaker 2>O n shared by Nikki Gentle. Reminder if you feel
<v Speaker 2>off track, please remember there is no track.
<v Speaker 1>This is your life.
<v Speaker 2>It ebbs and flows and twists and halts and speeds up.
<v Speaker 2>It all belongs. Stop trying to be a robot who
<v Speaker 2>is productive and perfect all the time. You're not a robot.
<v Speaker 2>You're human.
<v Speaker 1>Be alive to it all. Oh, I love that we
<v Speaker 1>are not robots, Sherry, we are not robots. Thanks so
<v Speaker 1>much for listening today. We would love to have you
<v Speaker 1>join us in the Delay don Tonight community, where you
<v Speaker 1>can interact with both me and Sherry plus the most
<v Speaker 1>supportive bunch of intermittent fasters you'll find anywhere. Go to
<v Speaker 1>Jen Stevens dot org dot 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 show,
<v Speaker 3>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,