Episode 148: Food Addiction, Fasting on Vacation, Eating During Pregnancy, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's Sherry.
<v Speaker 2>I'm doing great. I just saw that this episode comes
<v Speaker 2>out May six, and with any luck, I will be
<v Speaker 2>on vacation with my parents.
<v Speaker 1>April twenty ninth. What April twenty nine? Oh you know.
<v Speaker 2>It helps to open the right document.
<v Speaker 1>Yeah, Will congratulations for one week from today then this
<v Speaker 1>episode comes out. You're gonna be on vacation with your parents.
<v Speaker 2>Unless I'm having or recovering from surgery.
<v Speaker 1>Ooh, yeah, we'll see.
<v Speaker 2>Everything's kind of on hold. Yeah, I tell my parents.
<v Speaker 2>I was going to try to schedule it after that week,
<v Speaker 2>by Eric's on vacation that week, So actually it would
<v Speaker 2>be smart if I had my vacation that week. But
<v Speaker 2>I also really want to see my parents. Yeah, and
<v Speaker 2>I want to see how great they're doing. Since by
<v Speaker 2>the time May comes around, they'll have been fasting for
<v Speaker 2>They started at the end of May last year, so
<v Speaker 2>they'll be fasting for almost a year.
<v Speaker 1>That's awesome.
<v Speaker 2>I know.
<v Speaker 1>I know you're so proud of them.
<v Speaker 2>I'm very proud of them.
<v Speaker 1>Yeah.
<v Speaker 2>So well, I guess we'll just dive right into this.
<v Speaker 2>It's jumped in unless you have something exciting to share.
<v Speaker 1>No, nothing exciting, No, okay, Oh well, we are continuing
<v Speaker 1>to work on the cruise. That's I was just going
<v Speaker 1>to say that we could talk about that, say that
<v Speaker 1>we found some cruise planners. Thank you to everybody who
<v Speaker 1>had great suggestions for us. We couldn't reach out to
<v Speaker 1>everybody that we heard about, but we've got such a
<v Speaker 1>great audience, but we had already found something that we
<v Speaker 1>were talking to and I think we're I think we're
<v Speaker 1>going to be a go. And the fun part is
<v Speaker 1>it's going to be the summer of twenty twenty seven
<v Speaker 1>over my birthday. Yeah, everybody's going to get to celebration.
<v Speaker 1>Great birthday. I'll be turning fifty eight on that cruise.
<v Speaker 1>We didn't pick that on purpose. We were just picking,
<v Speaker 1>like looking at you know, July. So yeah, I.
<v Speaker 2>Mean I feel like we're pretty much didn't. We can
<v Speaker 2>share the dates, don't you think. Yep, the dates are
<v Speaker 2>what are they? But put this on your calendar or
<v Speaker 2>if you're interested, if you're interested, save the date. The
<v Speaker 2>date of the cruise is July twenty first, twenty twenty
<v Speaker 2>seven to July twenty sixth, a Wednesday through a Monday,
<v Speaker 2>sailing out of Port Canaveral, Florida. Yep. And if all
<v Speaker 2>goes as planned and we take this cruise, which I'm
<v Speaker 2>pretty sure, we're ninety nine percent sure where this is
<v Speaker 2>what we're doing, we will be going to Port a
<v Speaker 2>Plata in the Dominican Republic and then Great Stirrup Key.
<v Speaker 1>That's the cruise. I was on a different cruise line,
<v Speaker 1>but that is like identical to the cruise I just
<v Speaker 1>got all, is it? Really? We went to Prayer to
<v Speaker 1>Planta parts, we went to Port a Plata, yep. And
<v Speaker 1>we did not go to Great stirrup Key. But we
<v Speaker 1>went to the private island for this cruise show that
<v Speaker 1>right beside stirrup Oh okay, Literally I could see Great
<v Speaker 1>stirrup Key.
<v Speaker 2>Really, Yes, that's fun.
<v Speaker 1>Okay, And I think Great stirrup Key is maybe a
<v Speaker 1>better private island experience than the one that my cruise
<v Speaker 1>line went on, which was very very commercialized. Let's just
<v Speaker 1>say I was. I did not get off the boat, okay,
<v Speaker 1>and neither did Will and my brother's family all were
<v Speaker 1>very excited to go to the beach, and they got
<v Speaker 1>right back on the boat after an hour of that
<v Speaker 1>Cruise lines private island experience. It was not a relaxing
<v Speaker 1>beach day. But the one that we're we're looking at
<v Speaker 1>is a different cruise line and the island looks like
<v Speaker 1>a private island.
<v Speaker 2>Oh were you at Coco Key?
<v Speaker 1>Yes? Okay, all right, snappybody knows, Yeah, all right, I
<v Speaker 1>was looking at Maddie. Yeah, I had been to Coco
<v Speaker 1>and they say key c Ay is pronounced key, but
<v Speaker 1>they all say co cok but it's really Coco key. Yeah,
<v Speaker 1>it's supposed to be pronounced c Ay is supposed to
<v Speaker 1>be pronounced key, but it's perfect day at Coco.
<v Speaker 2>K oh okay, but it's.
<v Speaker 1>Coco Key is actually correct. But that is little store
<v Speaker 1>up island. Did you know that?
<v Speaker 2>I did not?
<v Speaker 1>And Great Stoup Island is next to it, and so yeah,
<v Speaker 1>I had been to I will say Coco k I've
<v Speaker 1>been there before, and I have photos of when I
<v Speaker 1>was there before with with the boys, and they were young,
<v Speaker 1>and it was a whole different private island experience, which
<v Speaker 1>I prefer. I like it calmer and more beachy. Yeah
<v Speaker 1>okay versus like party party, lots of chairs, everybody crammed in.
<v Speaker 1>Yeah anyway, anyway, Yeah, that's so funny. I forgot those
<v Speaker 1>are the destinations.
<v Speaker 2>Okay, so it's pretty close to Miami.
<v Speaker 1>I was.
<v Speaker 2>I had to look, you know me, I got to
<v Speaker 2>look at a map. Okay, Well there we go.
<v Speaker 1>Yeah, different cruise line, but yeah, that's where we'll be
<v Speaker 1>next July. And I already know the cruise boat is
<v Speaker 1>going to be rocking and roll ling because they had
<v Speaker 1>a long way to go. So we had a c
<v Speaker 1>day and the boat was booking.
<v Speaker 2>It was it.
<v Speaker 1>If you're somebody who gets seasick, made preparations. Yes, I
<v Speaker 1>had my bony and I used it every day and
<v Speaker 1>I did not get seasick. Okay, but be prepared for
<v Speaker 1>rougher seas if you're somebody who has that issue.
<v Speaker 2>Yeah, if you've never as as I say, if you've
<v Speaker 2>never cruised before, the best thing you do is ask
<v Speaker 2>your doctor for a prescription. There's a patch you can
<v Speaker 2>wear behind your ear. They often use it, like when
<v Speaker 2>people come out of surgery, if they have vomiting from anesthesia,
<v Speaker 2>they'll put it on them. And I do know that
<v Speaker 2>ever since I had a concussion years ago. I get
<v Speaker 2>even like elevators get me queasy sometimes, and so I
<v Speaker 2>was prepared. I slapped it on at one point. It's
<v Speaker 2>sell off like an excursion day, and I was like, well,
<v Speaker 2>let's just see how I do without it. I can
<v Speaker 2>tell you right now, I do not do well without it.
<v Speaker 2>But as long as I'm wearing it, I'm fine. I'm
<v Speaker 2>absolutely fine. So it's one of those things that you'd
<v Speaker 2>rather come prepared and habit then have to go to
<v Speaker 2>the ship doctor and get it.
<v Speaker 1>Yeah, and the bonine worked really well for me. I
<v Speaker 1>would totally have been sick if it hadn't been for that.
<v Speaker 1>But yeah, it's supposed to like for the last for
<v Speaker 1>twenty four hours, so I just kept taking it.
<v Speaker 2>Okay, and not the counter. I guess it's just like dramamine.
<v Speaker 1>But it's non drowsy. Okay, like dramamine, but non drowsy.
<v Speaker 1>So it worked. It works beautifully for me.
<v Speaker 2>Oh it's maclazine okay, all right, Yeah, it's what they like.
<v Speaker 2>People who have vertigo, they'll take that and it helps
<v Speaker 2>with that.
<v Speaker 1>But yeah, but I will this is if it's the
<v Speaker 1>same exact route I just was on. It was the
<v Speaker 1>ship was going very fast and the seas were very high.
<v Speaker 1>Of course, you know, a different month of the year,
<v Speaker 1>it might be different, is right, but speed definitely has
<v Speaker 1>something to do with it. I'm actually now more excited
<v Speaker 1>about going to Great Store up Key after seeing it
<v Speaker 1>and it looked more like what I was hoping for
<v Speaker 1>in a private island.
<v Speaker 2>Yeah good, all right, Well we're excited and we will
<v Speaker 2>be releasing more information and just as soon as we
<v Speaker 2>are ready for people to sign up. We'll be adding
<v Speaker 2>it to our website at Pastpiecerepeat dot com.
<v Speaker 1>Can I say one thing really quick, Yeah, do not
<v Speaker 1>try to figure out what this is and book it separately. Yeah, don't,
<v Speaker 1>because don't do that. And here's why. The way that
<v Speaker 1>these cruises work, the way group cruises work, we have
<v Speaker 1>events based on the number of people that are in
<v Speaker 1>our group. So if a bunch of people book outside
<v Speaker 1>the group, I mean, you could be on the same
<v Speaker 1>ship with us and you could see us, but you
<v Speaker 1>can't come to the group events if you're not a
<v Speaker 1>part of the group. And we get the group space
<v Speaker 1>based on how many people are in the group. So
<v Speaker 1>like if nobody booked through the group, then we would
<v Speaker 1>have zero group events because we wouldn't qualify any group space.
<v Speaker 2>Right. Also, as far as dining together, like, we have
<v Speaker 2>it set up where all the cruisers that are in
<v Speaker 2>our group will be dining in the same like dining area.
<v Speaker 2>They'll have tables reserved for our group and we'll dine together.
<v Speaker 2>And so yeah, there's some other perks too that come
<v Speaker 2>from being part.
<v Speaker 1>Of our group exactly. So don't say, oh I found
<v Speaker 1>the cruise. I've figured it out and I've already booked it.
<v Speaker 1>Don't do that because then you won't be part of
<v Speaker 1>our group and being together and having the events makes
<v Speaker 1>such a difference. Yeah.
<v Speaker 2>Absolutely, All right, Well we have a celebration from Fresh
<v Speaker 2>Start in Victoria, BC, Canada. Dear Sherry Engin. First, you
<v Speaker 2>two are fabulous. I'm a huge fan. Thank you. Second,
<v Speaker 2>I wanted to share my celebration, which goes along with
<v Speaker 2>my inspirational quote that I submitted as well. My relevant
<v Speaker 2>backstory is this. I'm five foot three and spent most
<v Speaker 2>of my life in the upper end of a healthy
<v Speaker 2>BMI about one twenty five to one hundred and thirty
<v Speaker 2>eight pounds more or less throughout my teens and athood
<v Speaker 2>with a pear shaped body and thighs that I could
<v Speaker 2>never accept. I can only presume it's because of some
<v Speaker 2>lucky genetics that I never became obese. Because from a
<v Speaker 2>young age, I've been addicted to desserts and carbi ultra
<v Speaker 2>processed foods. I did all of the things to try
<v Speaker 2>to get quote skinny, exercise in sports, these only increased
<v Speaker 2>my appetite. Exercise never worked for me for weight loss.
<v Speaker 2>Counting calories I tracked all of my food every day
<v Speaker 2>for about a decade. In my fitness pal, I yo
<v Speaker 2>yoed about five to fifteen pounds, up and down, up
<v Speaker 2>and down. I would always regain after what I called
<v Speaker 2>temporary insanity, where I would overeat again after a period
<v Speaker 2>of weight loss, and I would regain it all and
<v Speaker 2>then some. Of course, I know now why this happened
<v Speaker 2>again and again, but I didn't know why for decades
<v Speaker 2>of struggle. Fast forward to May twenty twenty. I'd read
<v Speaker 2>an article that mentioned a study that said that those
<v Speaker 2>who did IF lost more fat and retained more muscle
<v Speaker 2>than traditional dieters. I thought, Hm, that sounds good, and
<v Speaker 2>I downloaded an app and I started doing sixteen eight.
<v Speaker 2>The app had a Facebook community, and through them I
<v Speaker 2>learned about Fast Feast Repeat and the Obesity Code. I
<v Speaker 2>inhaled those two books. I'm a scientist and a questioner,
<v Speaker 2>and I really appreciated the scientific underpinnings on both of
<v Speaker 2>these books. I now call them my bibles. I have
<v Speaker 2>reread them both numerous times for fresh motivation, and I
<v Speaker 2>wish they were taught in schools because the calories in
<v Speaker 2>calories out and eat less move more advice that pervades
<v Speaker 2>our society is such harmful misinformation that it is not
<v Speaker 2>only maintaining the obesity epidemic, but it's also shaming those
<v Speaker 2>with the illness of being overweight and obesity. Not to
<v Speaker 2>mention food addiction anyway, After six months of sixteen eight,
<v Speaker 2>I learned that it wasn't enough for me to get
<v Speaker 2>to and maintain the body size composition that I wanted,
<v Speaker 2>So I switched to twenty four in November twenty twenty.
<v Speaker 2>By February of twenty twenty one, I'd reached my ideal
<v Speaker 2>size or weight of about one hundred and seventeen, a
<v Speaker 2>weight I'd never gotten to before. My legs were quote skinny.
<v Speaker 2>I felt for the first time confident in my skin,
<v Speaker 2>and I maintained it easily, keeping up the twenty four
<v Speaker 2>for about five more months. And I just want to clarify.
<v Speaker 2>Sometimes we say twenty four, and if somebody's new, they
<v Speaker 2>might think we mean they're fasting for twenty four hours.
<v Speaker 2>It's twenty hours of fasting and four hours of eating, yes,
<v Speaker 2>she says. Then vacation. First day of our August twenty
<v Speaker 2>twenty one vacation back visiting a city we used to
<v Speaker 2>live in we hit up an old favorite bakery to
<v Speaker 2>get breakfast for my kid, and suddenly I talked myself
<v Speaker 2>into having a little something for myself. It was all
<v Speaker 2>downhill from there. I ate what I wanted when I
<v Speaker 2>wanted in. Upon returning home only a week or so later,
<v Speaker 2>I just could not get back to it. Twenty four
<v Speaker 2>suddenly felt emotionally too difficult. My food addiction to dessert sweets,
<v Speaker 2>carbi ultra processed foods had reared its head, and it
<v Speaker 2>didn't want me to be an intermitt faster anymore. It
<v Speaker 2>was convincing me daily to reopen my window to have
<v Speaker 2>a little treat or binge. I never stopped fasting, but
<v Speaker 2>my windows were now long. I was doing sixteen eight
<v Speaker 2>or fourteen ten, and I'd regained the weight I'd lost.
<v Speaker 2>My addiction was out of control. It wasn't until spring
<v Speaker 2>of twenty twenty three that I found my way to
<v Speaker 2>overeaters anonymous. Some of us just find certain foods as
<v Speaker 2>addictive as an alcoholic finds alcohol, and the solution for
<v Speaker 2>us is the same abstinence from our trigger foods. With
<v Speaker 2>the support of a twelve step group, I found quote
<v Speaker 2>my people. At my first OA meeting, and by June
<v Speaker 2>of twenty twenty three, I became abstinate for my binge foods.
<v Speaker 2>I haven't eaten chocolate, cookies, ice cream, cake, et cetera.
<v Speaker 2>Since then, I am nearing my third year of abstinence.
<v Speaker 2>Being abstinate for my binge foods and working the OA
<v Speaker 2>program with the support of my OA community is life changing,
<v Speaker 2>but I find for me it's best for the emotional
<v Speaker 2>and spiritual healing from addiction. It wasn't enough on its
<v Speaker 2>own for me to achieve the weight loss and food
<v Speaker 2>freedom I was looking for. I was still doing only
<v Speaker 2>about sixteen eight and still uncomfortably chubby. Finally, late twenty
<v Speaker 2>twenty five, I was fed up with not being able
<v Speaker 2>to achieve my body goals and being wishy washy with
<v Speaker 2>my eye of protocol. I started listening to the Fast
<v Speaker 2>Feast Repeat podcast. It has been so wonderful to get
<v Speaker 2>so much additional education and inspiration about fasting through the podcast.
<v Speaker 2>Thank you. I really absorbed the lessons on a deeper level,
<v Speaker 2>particularly about only eating until satisfied and how important it
<v Speaker 2>is not to overeat during your window. After a while
<v Speaker 2>of listening, I got convinced to purchase the twenty eight
<v Speaker 2>day Fast Start Workbook. I also read Ultraprocessed People and
<v Speaker 2>Astomic Habits at your recommendation.
<v Speaker 1>Can I pop in real quick?
<v Speaker 2>Huh?
<v Speaker 1>I want to clarify the name of that book. It's
<v Speaker 1>twenty eight day Fast Start Day by Day, and I
<v Speaker 1>know that's what she's talking about, twenty eight day Fast
<v Speaker 1>Start day by day. The reason I'm clarifying that is
<v Speaker 1>sometimes there are wacky, weird fake books on Amazon that'll
<v Speaker 1>use the word workbook. None of my books have the
<v Speaker 1>word workbook and the title so people can Like one
<v Speaker 1>time someone emailed me and said, I just got Fast
<v Speaker 1>Feast Repeat. Is it supposed to be blank inside? I'm
<v Speaker 1>like no, they would order like fast Feast Repeat workbook
<v Speaker 1>or something. It was like a scam, one of those
<v Speaker 1>scam books that people put up on Amazon.
<v Speaker 2>So yeah, but it is a workbook format. It is
<v Speaker 2>yet it has a fast start book. It has information
<v Speaker 2>and also parts that you write in. Just make sure
<v Speaker 2>you find twenty eight day Fast Start day by day.
<v Speaker 2>That was all I wanted to say. I called it
<v Speaker 2>my twenty eight day Fresh Start, and it was transformative.
<v Speaker 2>I wrote and reread my why statement, which includes lots
<v Speaker 2>about being a good mother to my one and only
<v Speaker 2>active child, enjoying my marriage more with my partner of
<v Speaker 2>twenty five years, and staving off age related illness and dementia.
<v Speaker 2>I recommitted wholeheartedly to doing nineteen five or twenty four
<v Speaker 2>each morning, and I checked in with the workbook each evening,
<v Speaker 2>and I planned ahead for the next day. Those morning
<v Speaker 2>and evening check ins kept me focused and able to
<v Speaker 2>reach my fasting targets each day. On day twenty nine,
<v Speaker 2>I weighed and I was down four pounds and a
<v Speaker 2>couple of inches on my waist. My progress photos showed
<v Speaker 2>a visible change. I immediately transitioned to the delay Don't
<v Speaker 2>Denied lifestyle journal afterwards because the little bit of work
<v Speaker 2>in the journal each day was working. I lost two
<v Speaker 2>more pounds. Then my tropical all inclusive vacation arrived this
<v Speaker 2>past March. I was nervous about the three meals a
<v Speaker 2>day open buffet and thinking I might not be able
<v Speaker 2>to resist it. My dessert food abstinence is strong, but
<v Speaker 2>my desire to not waste a quote free meal was
<v Speaker 2>also strong. A day or two before I left, I
<v Speaker 2>was listening to your podcast, where the topic of all
<v Speaker 2>inclusive vacations came up perfect timing, and you advised the
<v Speaker 2>writer to not eat breakfast at the all inclusive, to
<v Speaker 2>stick to eye up as much as possible. I thought,
<v Speaker 2>this is a sign I need to do this, and
<v Speaker 2>I can do this. My mindset shifted. I went on
<v Speaker 2>my trip and I had black coffee while my kid
<v Speaker 2>ate breakfast at the buffet, and I was surprised to
<v Speaker 2>notice that I wasn't even tempted to eat breakfast. Then
<v Speaker 2>at lunch and dinner, I had one plate of healthy
<v Speaker 2>foods from the buffet, meats, veggies, soup, a dinner roll
<v Speaker 2>that I thoroughly enjoyed. I went back only for a
<v Speaker 2>couple pieces of pineapple or tea for dessert. Because of
<v Speaker 2>the meal times on the resort, my windows were longer.
<v Speaker 2>I did about a seventeen seven, but not as bad
<v Speaker 2>as they could have been if i'd eat breakfast too.
<v Speaker 2>And best of all, I enjoyed what I really went
<v Speaker 2>there for, warm weather fun with family and friends, swimming, beach, volleyball, etc.
<v Speaker 2>When I got home, my weight was down about one
<v Speaker 2>pound from when i'd left. It is now a week
<v Speaker 2>later and I'm getting back on my usual twenty four
<v Speaker 2>routine and it has been easy, and I'm down another
<v Speaker 2>half a pound or so. I'm currently at one hundred
<v Speaker 2>and nineteen and a half, just a couple of pounds
<v Speaker 2>for my previous low in twenty twenty one. I am
<v Speaker 2>forty three now perimenopausal, and I'm near my all time leanist.
<v Speaker 2>I'm thrilled. And now that I finally have both mya
<v Speaker 2>abstinence combined with my twenty four I of lifestyle, I
<v Speaker 2>feel like I have both cylinders firing the way they
<v Speaker 2>are supposed to be. And as long as I have
<v Speaker 2>those two things, with the support of community and my
<v Speaker 2>higher power, I will be happy, joyous, and free.
<v Speaker 1>I want to unpack a few things from that, and
<v Speaker 1>by the way, thank you so much for sharing that
<v Speaker 1>with us. Victoria wait, fresh Start. Her name is not Victoria.
<v Speaker 1>She's in Victoria. Yeah, her name is fresh Start. Thank
<v Speaker 1>you for sharing a fresh start. Not Victoria. But I'm
<v Speaker 1>just going to call you Victoria, so I don't know
<v Speaker 1>your name anyway. I want to talk about the concept
<v Speaker 1>of food addiction. We've talked about this before when people
<v Speaker 1>say they feel like they have a sugar addiction and
<v Speaker 1>that sort of thing, and I used to not think
<v Speaker 1>that that made any sense personally because I don't have
<v Speaker 1>the problem. So I'm like, no, that's not even real.
<v Speaker 1>We have to eat. You can't have a food addiction.
<v Speaker 1>But as I have worked with people over the years,
<v Speaker 1>realizing we're not all the same, I do recognize that
<v Speaker 1>there are people who have addictive behaviors with certain foods. It's,
<v Speaker 1>you know, not all foods. It's usually sugary things and
<v Speaker 1>ultra processed foods. For some people that can include like bread,
<v Speaker 1>especially more more processed bread.
<v Speaker 2>They light up the same area in your brain that
<v Speaker 2>chemical dependency like to drugs and alcohol.
<v Speaker 1>Do right, And so there are definitely people where abstinence
<v Speaker 1>to those trigger foods is the best way to proceed.
<v Speaker 1>And I know we all begin intermittent fasting because we
<v Speaker 1>want to, you know, eat whatever we want within our window.
<v Speaker 1>But if you were an alcoholic and you had trouble
<v Speaker 1>with alcohol and you could not moderate alcohol, you would
<v Speaker 1>not say, well, I'm going to do intermittent fasting and
<v Speaker 1>then I could just drink a little bit in my window. No,
<v Speaker 1>you would not be able to include alcohol. Alcoholics cannot
<v Speaker 1>consume alcohol, and if you have true addiction behavior to
<v Speaker 1>these foods, then abstinence may be your only solution to
<v Speaker 1>finding freedom from that binge behavior. I think it's just
<v Speaker 1>so important to stress that because it's not just that
<v Speaker 1>you are, you know, you don't have any discipline or
<v Speaker 1>your week. You just kind of have to flip that
<v Speaker 1>switch of oh, I cannot consume this, I cannot consume it,
<v Speaker 1>I cannot moderate. And if you recognize that you cannot
<v Speaker 1>moderate with something, that's a powerful shift. And so Fresh
<v Speaker 1>Start in Victoria found she couldn't moderate, and then she
<v Speaker 1>also realized she had a lot of discipline and she
<v Speaker 1>was able to skip breakfast on her all inclusive. I
<v Speaker 1>did the same thing on my cruise. I never ate breakfast.
<v Speaker 1>I sat there with my family while they ate breakfast,
<v Speaker 1>even though breakfast was included. I could have I didn't.
<v Speaker 1>I waited, I delayed opening my window. And we can
<v Speaker 1>do it. You're not missing out on anything except feeling
<v Speaker 1>overly full.
<v Speaker 2>Yeah. Yeah, and you know, at least she said she
<v Speaker 2>didn't want to waste a free meal, right. But is
<v Speaker 2>an investment. I mean you can either invest in this
<v Speaker 2>food that's all day, right, or you can invest in
<v Speaker 2>your health. And you have already invested, so much into
<v Speaker 2>your health and your peace of mind and your years
<v Speaker 2>of a that are behind you, and so invest in yourself.
<v Speaker 2>Like forget, you're paying regardless of you eat or not. Right,
<v Speaker 2>so you've already invested that money, right, but you are
<v Speaker 2>worth more than any breakfast at a resort.
<v Speaker 1>Yeah. And also you know, you know I'm using quotation
<v Speaker 1>marks here, waste it like you think, Well, I've paid
<v Speaker 1>for it, and it's a waste if I don't eat it.
<v Speaker 1>But that doesn't mean you should waste it into your body.
<v Speaker 1>Eating more food than you need just because it's there
<v Speaker 1>and you paid for it is also wasting it.
<v Speaker 2>Yeah, you're wasting some of the community of that. You
<v Speaker 2>can either put it in the waist or you can
<v Speaker 2>put it on your waist, I mean, yeah, yeah, right, yeah,
<v Speaker 2>so yeah, just think about just think about that. Nothing
<v Speaker 2>in life is free, even a free breakfast. Yep, You're
<v Speaker 2>gonna pay for it in some way. It's so yeah,
<v Speaker 2>And I was gonna say too. You know, she said
<v Speaker 2>that she is able to enjoy her marriage with her
<v Speaker 2>partner of twenty five years more, and I think it's
<v Speaker 2>so true. I think that when we are so stuck
<v Speaker 2>in that vicious cycle of dieting and weight loss, and
<v Speaker 2>our brains are distracted by constantly all the energy we
<v Speaker 2>spend with dieting and macros and meal prep and you know,
<v Speaker 2>all of that that we're not always present in our life,
<v Speaker 2>were present with our loved ones. And especially if we
<v Speaker 2>are feeling shame because we feel like we should have
<v Speaker 2>found success and we haven't, we're not being fully authentically
<v Speaker 2>ourselves then because we're just stuck in this kind of
<v Speaker 2>shame cycle too, right. And So I do believe when
<v Speaker 2>I mean, I've always said I have a healing in
<v Speaker 2>ways beyond your body, your weight, the scale. I feel
<v Speaker 2>like it improves your relationships, your moods, like everything just
<v Speaker 2>gets better. I feel like once you really, once intermittent
<v Speaker 2>fasting really clicks for you, everything just gets better.
<v Speaker 1>It's true. And when you realize you can delay your
<v Speaker 1>window every day, you have that confidence and you realize, oh,
<v Speaker 1>I do have discipline. I do. I can control what
<v Speaker 1>I'm doing and it's empowering. Yes, you feel empowered. There's
<v Speaker 1>where the confidence comes from to do other things in
<v Speaker 1>your life. It's true. So now we have a question
<v Speaker 1>from a listener, Chelsea and Colorado High Ladies. I love
<v Speaker 1>your show, and I've been listening to all the podcasts
<v Speaker 1>for years. I started intermittent fasting, and then I had
<v Speaker 1>two kids, and I stopped fasting from twenty nineteen to
<v Speaker 1>twenty twenty three while I was pregnant and nursing my
<v Speaker 1>two kids. And we agree with that that is exactly
<v Speaker 1>what you should do. We do not fast when we're pregnant,
<v Speaker 1>we do not fast when we're nursing. So then from
<v Speaker 1>twenty twenty three until January of this year, I started
<v Speaker 1>clean fasting again. I lost all of my baby weight
<v Speaker 1>and I got down to my wedding weight. I gave
<v Speaker 1>birth at one point eighty probably I weigh one hundred
<v Speaker 1>and twenty. I'm thirty four and five foot four for reference.
<v Speaker 1>I loved fasting. I was eating around in a three
<v Speaker 1>to six hour window, and I felt I ate pretty
<v Speaker 1>healthy whole foods. Although I always had a sweet tooth.
<v Speaker 1>It seemed like the easiest way to stay healthy, and
<v Speaker 1>I could eat a large amount at once, which was
<v Speaker 1>so satisfying. I could finish the night with a sweet treat,
<v Speaker 1>and I could go off to bed. I found out
<v Speaker 1>I was pregnant with our third in January, and stopped fasting,
<v Speaker 1>and I've gained thirty pounds in the first three months
<v Speaker 1>of pregnancy since I'm now eating throughout the day. I know,
<v Speaker 1>y'all have I said not to fast at all while
<v Speaker 1>pregnant or nursing, but I'm so used to opening my
<v Speaker 1>window and opening the floodgates with food that when I eat,
<v Speaker 1>I am now eating three huge meals a day with
<v Speaker 1>terrible sugar cravings all throughout the day. I know I
<v Speaker 1>should not be focusing on fasting now, but I'm having
<v Speaker 1>such a hard time changing my mindset after working so
<v Speaker 1>hard to get it set, to the fasting mindset, to
<v Speaker 1>the just eat small meals throughout the day. Plus I
<v Speaker 1>know a lot of it doesn't make logical sense the
<v Speaker 1>nutrition advice typical doctors give for insulin resistance and blood
<v Speaker 1>sugar levels and all that, but I can't help but
<v Speaker 1>disagree with the general nutritionist advice they gave with my
<v Speaker 1>last pregnancy. I'm still listening to your podcast even though
<v Speaker 1>I'm not fasting, because I plan to get right back
<v Speaker 1>to it when I'm done nursing, and I feel like
<v Speaker 1>you're part of my weekly routine. Now. I know this
<v Speaker 1>isn't necessarily a fasting question, but more of an unfasting question.
<v Speaker 1>If you would let me know if you have any
<v Speaker 1>advice in this transition. Thank you so much.
<v Speaker 2>Okay, well I do have some advice for you. You're right,
<v Speaker 2>we don't want to be fasting to where we are
<v Speaker 2>shifting into fat burning every day. We want to be
<v Speaker 2>fueling well because you're growing a baby that takes a
<v Speaker 2>lot of energy. With that said, being pregnant eating all day,
<v Speaker 2>the risk of justditional diabetes is there. So food quality
<v Speaker 2>is so important right now. And if you know that,
<v Speaker 2>you know you have a sweet tooth, and now that
<v Speaker 2>you're eating throughout the day and you're having more sugar cravings,
<v Speaker 2>some of that in itself could just be some blood
<v Speaker 2>sugar dysregulation. And the best way to help that is
<v Speaker 2>through nutrition and balanced meals and eating foods that fuel
<v Speaker 2>satiety and eating foods that are great for your gut microbiome.
<v Speaker 2>And so should you fast know should you eat just
<v Speaker 2>to eat?
<v Speaker 1>Also?
<v Speaker 2>Know this is where using the tools that you learned
<v Speaker 2>with fasting can come into play. Are you hungry eat?
<v Speaker 2>Are you satisfied? Stop eating and just really lean into
<v Speaker 2>your body now if you feel like you are losing control.
<v Speaker 2>The floodgates are open. You're having these terrible sugar cravings.
<v Speaker 2>You're concerned about insulin resistance and blood sugar levels, which
<v Speaker 2>you should be concerned about that, right. My best advice
<v Speaker 2>during this time you can't fast. It would be a
<v Speaker 2>great opportunity to invest in gines fifty two weeks eat
<v Speaker 2>like a grown up program and focus on the nutrition aspect.
<v Speaker 2>Really learn more about nutrition and which foods leave you satisfied,
<v Speaker 2>which ones help curb your sugar cravings. Just a few
<v Speaker 2>weeks ago, Jen shared something from somebody in her course
<v Speaker 2>about how they have really overcome cravings. And I don't
<v Speaker 2>know if she described it. I can't remember. Did she
<v Speaker 2>describe it as food addiction?
<v Speaker 1>No, I don't think she's the word.
<v Speaker 2>I don't think she did know, But she said she
<v Speaker 2>just was never able to get in touch with satiety,
<v Speaker 2>that she over ate, and she had strong cravings. And
<v Speaker 2>after I think she said, fifteen weeks of the program,
<v Speaker 2>all of this has settled down for her and she's
<v Speaker 2>finally being able to be satisfied when she eats, She's
<v Speaker 2>able to recognize satiety better, and she's just naturally making
<v Speaker 2>better choices now So that would be my advice to
<v Speaker 2>you if you need the encouragement of community, if you
<v Speaker 2>want to learn more about nutrition in your body and
<v Speaker 2>what works for your body, if you want to eat
<v Speaker 2>in a way that helps prevent insulin resistance, even if
<v Speaker 2>you are eating three meals a day, you might learn
<v Speaker 2>a lot from it. And this is information that's going
<v Speaker 2>to be to fit you and your kids as you
<v Speaker 2>raise them. So I think it'd be a great investment
<v Speaker 2>into your health.
<v Speaker 1>Yeah, I think so too. I think this is a
<v Speaker 1>great time for the like a grown up program, because again,
<v Speaker 1>when I'm choosing what I choose to eat makes such
<v Speaker 1>a difference in my sodiety. Like last night, I made
<v Speaker 1>a meal that had let's see what was in there.
<v Speaker 1>It had rice with I know rice, it's good for
<v Speaker 1>you for society, share it's great for me. But it
<v Speaker 1>had pistachoes in there and some turmeric that was the
<v Speaker 1>base of it. And then it had chick peas that
<v Speaker 1>were roasted and it had roasted carrots in there and
<v Speaker 1>then some feta on.
<v Speaker 2>Top, so sort of like a Middle Eastern Yeah, yeah.
<v Speaker 1>It was a Middle Eastern, had Middle Eastern spices on there,
<v Speaker 1>and I was so full and satisfied, like like just
<v Speaker 1>so full from that. So you know, I'm able to
<v Speaker 1>get a big bang for my buck with eating a huge,
<v Speaker 1>very satis spying meal. But it kept me satisfied for
<v Speaker 1>the whole rest of the evening. And it was a
<v Speaker 1>large volume of food and it felt very, very satisfying.
<v Speaker 1>So you talked about you're used to opening the floodgates
<v Speaker 1>with food. I could not have eaten a lot more
<v Speaker 1>food after that, even if I had wanted to. So
<v Speaker 1>what you choose to open with and what you're eating
<v Speaker 1>makes such a difference. Now, had I started with like donuts,
<v Speaker 1>I don't know. I'm just I don't like donuts. But
<v Speaker 1>you know what I'm saying, Cookies, some of those things,
<v Speaker 1>there's no off switch. I could eat an entire bag
<v Speaker 1>of family sized bag of Doritos and never have an
<v Speaker 1>off switch even if I start feeling gross. Yeah, so
<v Speaker 1>be strategic, all right.
<v Speaker 2>So the next question is from happy Boy Mama in Florida.
<v Speaker 2>I'm about to turn thirty and I'm a mom of
<v Speaker 2>two little ones almost three and one and a half.
<v Speaker 2>So life is busy and active. I've been practicing if
<v Speaker 2>since around the second week of January, and I've had
<v Speaker 2>amazing result. I started at one hundred and sixty eight
<v Speaker 2>pounds at five feet tall, and I'm now down to
<v Speaker 2>one hundred and forty eight pounds as of March twenty fourth,
<v Speaker 2>doing a four hour eating window. My energy feels incredible
<v Speaker 2>and it's made such a difference in my day to
<v Speaker 2>day life, especially than not constantly thinking about food. My
<v Speaker 2>husband and I are hoping to have a third baby soon,
<v Speaker 2>so I'm trying to be intentional about how I approach
<v Speaker 2>this next phase. I do eat pretty clean overall, lots
<v Speaker 2>of whole foods, and I stay very active, walking daily,
<v Speaker 2>caring kids, always on the go. During my pregnancies, I've
<v Speaker 2>typically gained about fifty five pounds, and I do notice
<v Speaker 2>my sweet tooth ramps up a lot during that time.
<v Speaker 2>I know fasting isn't recommended during pregnancy or breastfeeding, so
<v Speaker 2>I'd love your guidance on how to navigate this transition.
<v Speaker 2>I finally weaned both my babies, and that's when I started.
<v Speaker 2>If my ideal plan is to breastfeed the next baby
<v Speaker 2>for a minimum of one year, possibly longer, my question
<v Speaker 2>is specifically when should I stop fasting If I'm trying
<v Speaker 2>to conceive. Do you want us to take these one
<v Speaker 2>at a time, Jen.
<v Speaker 1>Yes, as far as that one goes, you know, I
<v Speaker 1>am more comfortable that you ask these kinds of questions
<v Speaker 1>that one specifically to your healthcare provider. But I will
<v Speaker 1>give a general guideline here, like, for example, someone who
<v Speaker 1>has PCOS, which is high levels Vincelin is likely to
<v Speaker 1>struggle conceiving and fasting can increase fertility. On the flip side,
<v Speaker 1>if someone is overrestricting and overfasting, we know that that
<v Speaker 1>affects women's hormones negatively and that could be a problem
<v Speaker 1>for conceiving. So one type of woman who is under
<v Speaker 1>eating and overfasting should stop doing that to conceive.
<v Speaker 2>But with that said, if it was affecting ovulation because
<v Speaker 2>you were over restricting you you would know a window.
<v Speaker 2>You wouldn't be having regular.
<v Speaker 1>Careers exactly exactly, So someone who is overrestricting would not
<v Speaker 1>be having the regular periods, and that would be the
<v Speaker 1>sign for you. I'm glad you popped in with that, Shary.
<v Speaker 1>But for someone with PCOS, fasting increases the chance of conception.
<v Speaker 1>We've seen that because it lowers your insulin levels and
<v Speaker 1>so it all just depends on you. I would personally
<v Speaker 1>not stop fasting if I were trying to conceive, But
<v Speaker 1>please do not take that as medical advice from me
<v Speaker 1>to you. Talk to your doctor about it if you're concerned,
<v Speaker 1>and again tracking your ovulation if you're still cycling. Those
<v Speaker 1>are all good signs, positive signs. Do you have anything
<v Speaker 1>to add to that, Shary.
<v Speaker 2>Personally, I would fast up until consumption. Like when I
<v Speaker 2>knew that I was pregnant, I would stop fasting. These days,
<v Speaker 2>people know they're pregnant really soon. I mean you can
<v Speaker 2>do it at home pregnancy test like a week before
<v Speaker 2>your periods. Do I mean if I was actively trying
<v Speaker 2>to conceive, if I was like, this is the month
<v Speaker 2>I'm going to get pregnant, and I knew when I
<v Speaker 2>was ovulating, I would be doing a test as soon
<v Speaker 2>as I thought I could do a test. And if
<v Speaker 2>I found out I was pregnant, I would stop fasting
<v Speaker 2>that day if I knew I was not necessarily over
<v Speaker 2>restricting in my window, right, So that's the whole thing is,
<v Speaker 2>you know, if you're eating well, if you're not going
<v Speaker 2>to bed hungry, if you're having routine periods, I can't
<v Speaker 2>see a reason why you wouldn't. We have people who
<v Speaker 2>are constantly popping up pregnant accidentally in the community start fasting.
<v Speaker 1>Oops yeah, like oops. I mean at one point they're like, Jin,
<v Speaker 1>this is your fault. So are there people who are like,
<v Speaker 1>all of a sudden, I'm having a really hard time
<v Speaker 1>to fast and I feel really nauseous. Yeah, and they're like, oh,
<v Speaker 1>it was because I was pregnant.
<v Speaker 2>Right, And then with that said, you know you've been
<v Speaker 2>pregnant before. You know, I'm sure you're doing your prenatals
<v Speaker 2>and you know that sort of thing. So you really
<v Speaker 2>just want to make sure that you're meeting your nutritional
<v Speaker 2>needs as you're trying to get pregnant and conceive. But yeah,
<v Speaker 2>like Jin said, if you have questions about that, I
<v Speaker 2>would definitely I ask your doctor about that. And that
<v Speaker 2>kind of goes with should you have a different eating
<v Speaker 2>window or structure? It was your next question, and I
<v Speaker 2>think we've pretty much just answered that, if it makes
<v Speaker 2>you feel better when you're actively trying to conceive, switch
<v Speaker 2>to a sixteen eight. But personally I wouldn't. That's just me.
<v Speaker 2>But I also don't have a four hour eating window.
<v Speaker 2>I have a pretty standard five hour window most days.
<v Speaker 2>Her next question is what does a healthy, balanced approach
<v Speaker 2>to eating look like during pregnancy, especially for someone coming
<v Speaker 2>from in a past listening to guys, I do not plan.
<v Speaker 2>This is an accident. As I'm reading, I'm like, we
<v Speaker 2>just went over that.
<v Speaker 1>Yeah.
<v Speaker 2>Her next question is how can I best support a
<v Speaker 2>healthy pregnancy while managing weight gain given my history? So yeah,
<v Speaker 2>I think it just answered.
<v Speaker 1>That we And again, just you're nourishing your body well,
<v Speaker 1>you're satisfying yourself with highly nutritious foods. And again, like
<v Speaker 1>I just mentioned a second ago, we have people in
<v Speaker 1>the community who don't know they're pregnant yet and then
<v Speaker 1>they found out they're pregnant, but their bodies immediately command
<v Speaker 1>them to start eating more. Yep, that's one of the
<v Speaker 1>first signs and which is so interesting, how intuitive we
<v Speaker 1>really really are. And so you're going to probably find
<v Speaker 1>that you want to eat, you're hungry, that your body
<v Speaker 1>is commanding you to eat, and you should because remember
<v Speaker 1>we're in a growing phase. We're growing a baby, so
<v Speaker 1>we want to be growing and not restricting. So you
<v Speaker 1>want to eat high quality food, eat until you're satisfied,
<v Speaker 1>and that really is the key. The high quality food,
<v Speaker 1>you know, don't use it as an excuse to well
<v Speaker 1>the donuts and back on the doughnuts. I don't like
<v Speaker 1>you talking about doughnuts today. Like I said, I don't
<v Speaker 1>even like donuts. But I don't know what if someone
<v Speaker 1>tried to hand me a donut, I would not eat it.
<v Speaker 1>I don't like them. Yeah.
<v Speaker 2>Well, her last question is postpartum. She says, is there
<v Speaker 2>a recommended way to ease back into fasting? Oh, wild breastfeeding? No, no,
<v Speaker 2>not wild breastfeeding, but after yes, you can ease back
<v Speaker 2>in to fasting once you've weaned your baby exactly.
<v Speaker 1>Yeah. And some people are a little bit confused about
<v Speaker 1>why we've talked about this before on the podcast, and
<v Speaker 1>they'll say, well, I have a great milk supply, so
<v Speaker 1>that means that fastening is not causing a problem because
<v Speaker 1>my milk supply is great. Look, God's working well for me.
<v Speaker 1>But it's not just your milk supply that's the issue.
<v Speaker 1>And again this comes back to being in the modern
<v Speaker 1>world that's full of toxins that were not around for
<v Speaker 1>our ancestors who are living just in a natural world
<v Speaker 1>without all these modern chemicals. Our bodies store toxins in
<v Speaker 1>our fat cells because they are like, I got too
<v Speaker 1>much of this junk. I don't know what to do
<v Speaker 1>with it. Just like when you're trying to clean your
<v Speaker 1>room and you're a kid, you shove it under your
<v Speaker 1>bed because you don't know where to put it. Your
<v Speaker 1>body's like, I don't know where to put all this
<v Speaker 1>I'm just going to shove it in my fat cells
<v Speaker 1>and they'll be safely encapsulated and locked away. And then
<v Speaker 1>when you're losing fat, your body releases what was in
<v Speaker 1>your fat cells, So now you have all these extra
<v Speaker 1>toxins floating around. And so for me, I read when
<v Speaker 1>I was writing Fast East Repeede, I was looking at
<v Speaker 1>resources on you know, I was trying to rather than
<v Speaker 1>just say don't do it, I was like, why why
<v Speaker 1>should we not do it? And so I found a
<v Speaker 1>nursing textbook that actually suggests women not try to lose
<v Speaker 1>fat while breastfeeding in any way, fasting or anything. And
<v Speaker 1>so in this modern world, we just want to be
<v Speaker 1>really careful with what we're releasing and what's going into
<v Speaker 1>our baby's bodies while we're breastfeeding, and so not trying
<v Speaker 1>to lose fat would really be the goal. I know
<v Speaker 1>that sounds hard because we want to get that baby
<v Speaker 1>weight off, but it's just it's a different time, all right.
<v Speaker 1>So now it's time for our segment called What's Your Why.
<v Speaker 1>Most of us begin intermittent fasting with weight loss in mind,
<v Speaker 1>which is a great reason to get started, But there
<v Speaker 1>is so much more to what intermittent fasting can do
<v Speaker 1>for us beyond weight loss. And that's why in twenty
<v Speaker 1>eight day fast start day by day, I ask readers
<v Speaker 1>to craft their why statements before beginning. You know, if
<v Speaker 1>you have not created your why statement, maybe you started
<v Speaker 1>before you'd even heard of me, and you were doing
<v Speaker 1>fasting and then you found the podcast where you found
<v Speaker 1>the books, and so you didn't create a whit statement.
<v Speaker 1>It's not too late to go ahead and do it now.
<v Speaker 1>I genuinely believe when your why is deeper than weight
<v Speaker 1>loss alone, you're more likely to find long term success
<v Speaker 1>and view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a why from Intentional Leah
<v Speaker 2>from chili Wack Chiliwack BCVOLCNA.
<v Speaker 1>It looks like chili wack, Yeah, chili wack.
<v Speaker 2>Sorry if I've butcher heerd that she says, I'm a healthy,
<v Speaker 2>non medicated, fifty nine year old woman. I'm a yoga teacher,
<v Speaker 2>daily walker, and have wonderful relationships. In the past four months,
<v Speaker 2>I noticed season the first month. Number one benefit for
<v Speaker 2>me is better energy. I've suffered from horrible fatigue for
<v Speaker 2>many years. Number two the noticeable decrease in inflamma of
<v Speaker 2>my joints, my belly, and in general. Number three the
<v Speaker 2>diet mind decision fatigue. Too much thought about meals is over.
<v Speaker 2>I love food and my meals even more. I didn't
<v Speaker 2>think it was possible to love food more. Number four,
<v Speaker 2>I'm a faster and I can focus better playing pickleball, hiking.
<v Speaker 2>Bonus is I love how my clothes feel and look,
<v Speaker 2>and I look forward to possibly wearing a size ten.
<v Speaker 2>These are my wives. I am so grateful for your
<v Speaker 2>teachings and contributions. I love it so all of those
<v Speaker 2>non scale victories make wonderful wise, I think so all right,
<v Speaker 2>So we have a question from Share from Louisiana. She said, Hi, there,
<v Speaker 2>love the book and podcast. I am a seventy two
<v Speaker 2>year old female. I've been practicing IF for a year
<v Speaker 2>and clean fasting two to three times a week. For
<v Speaker 2>about six months, I lost all the weight that I
<v Speaker 2>wanted to and more previously, I'd been low carved for
<v Speaker 2>about ten years. It was so exciting to be able
<v Speaker 2>to eat so many foods that have been quote forbidden
<v Speaker 2>for so long. I have two problems that I haven't
<v Speaker 2>been able to solve, and I was hoping to get
<v Speaker 2>some advice. Number One, the day after I clean fast,
<v Speaker 2>I feel weaker. For example, I save weight training for
<v Speaker 2>a day after I've feasted. When I'm not feeling weak,
<v Speaker 2>I've taken electrolytes, which help a little. I'm just wondering
<v Speaker 2>if you have any additional info. And number two, very
<v Speaker 2>often after I start a feast day, I eat and
<v Speaker 2>I immediately get diarrhea. Sorry TMI. Any suggestions here also appreciated.
<v Speaker 2>Thank you, and keep up the good luck.
<v Speaker 1>All right, share, I am guessing from the way you
<v Speaker 1>worded it that you are doing ADF.
<v Speaker 2>That was my guess is too.
<v Speaker 1>Yeah, you're doing an ADF approach with two or three
<v Speaker 1>down days a week followed by up days. I wonder
<v Speaker 1>if you have ever tried a daily eating window, because
<v Speaker 1>that would be my recommendation I would stop. And again,
<v Speaker 1>I wish I had more information. Share. I wish I
<v Speaker 1>knew your current weight, for example, that would help a
<v Speaker 1>lot in your height, like for example, you're seventy two,
<v Speaker 1>you lost all the weight you wanted to and more.
<v Speaker 1>I have no idea if you are solidly in the
<v Speaker 1>middle of the healthy range or you are underweight, and
<v Speaker 1>my answer is very different depending on which. So here's
<v Speaker 1>what I want you to do. Share. I want you
<v Speaker 1>to go to the website, and I want you to Google.
<v Speaker 1>I want you to go to Google and google smart
<v Speaker 1>Bmi and go to the smart Bmi website, and I
<v Speaker 1>want you to put in your age, your current height,
<v Speaker 1>and your current weight, and I want you to calculate
<v Speaker 1>your smart BMI. If you are underweight or at the
<v Speaker 1>very very low end of the healthy weight range, I
<v Speaker 1>would completely stop doing ADF and that might be the
<v Speaker 1>right thing for you to do. Anyway, if your weight
<v Speaker 1>is in the middle of the healthy weight range for
<v Speaker 1>your age, you still probably want to try a daily
<v Speaker 1>eating window, give yourself five hours a day, maybe six,
<v Speaker 1>depending on how you're used to eating. And if you're
<v Speaker 1>at the high end of your healthy weight range, then
<v Speaker 1>probably a daily five hour window is what I would recommend.
<v Speaker 1>So the feeling weak. I don't know if that's related
<v Speaker 1>to electrolytes or if you're underweight.
<v Speaker 2>Well, And see, the thing that's interesting me is so
<v Speaker 2>she says the day after a clean fast, she feels weak,
<v Speaker 2>but that would also be an up day, right, so
<v Speaker 2>she's so if it's an upday, she's eating and so
<v Speaker 2>she's replenishing her electrolytes. So that's why it doesn't seem
<v Speaker 2>like it's an electrolyte issue, because if she wakes up
<v Speaker 2>in the morning, I mean, that's the other thing. Are
<v Speaker 2>you waking up in the morning and breaking your fast
<v Speaker 2>first thing on your eating day, the up day, on
<v Speaker 2>the up day, So if you are waking up in
<v Speaker 2>the morning and you are breaking your fast immediately and
<v Speaker 2>you are eating three full meals over the course of
<v Speaker 2>that day, then feeling weaker or feeling worse could be
<v Speaker 2>a bloodchher or dysregulation issue.
<v Speaker 1>Yeah.
<v Speaker 2>Yeah, So then you're weight training on a fasted day
<v Speaker 2>and you don't feel weak on a fasted day, So
<v Speaker 2>either you are not fueling correctly on your up day
<v Speaker 2>or you're having some blood sugar dysregulation issues is what
<v Speaker 2>it kind of seems like to me. But again, this
<v Speaker 2>is kind of a guess because we just don't quite
<v Speaker 2>have enough information right. You know, if you wake up
<v Speaker 2>the morning of your up day, you're eating day, and
<v Speaker 2>you feel weak when you wake up, or you have
<v Speaker 2>a headache or dizziness or that sort of thing, then
<v Speaker 2>it could be an electrolyte issue, but it's really hard
<v Speaker 2>to say. And then as far as getting diarrhea, when
<v Speaker 2>you open your eating window, a lot of times this
<v Speaker 2>will just go away if you switch to a daily
<v Speaker 2>eating window. A lot of times this is a problem
<v Speaker 2>with having the long fasts, and then when you wake
<v Speaker 2>up your digestion it just happens like your body goes
<v Speaker 2>into turbo mode and your digestion just gets overstimulated, and
<v Speaker 2>that's what can cause it. I will tell you if
<v Speaker 2>you take some whole hostcilium and wait about twenty minutes
<v Speaker 2>before you eat your meal, that can help. It helps
<v Speaker 2>a lot of people. It helps me. But I only
<v Speaker 2>have this problem if I fast longer than about twenty
<v Speaker 2>to twenty three hours. So I would really suggest right
<v Speaker 2>now to just switch to a daily eating window of
<v Speaker 2>like five hours and see how you feel. And like
<v Speaker 2>Jin said, run your numbers through the smart Bmi calculator
<v Speaker 2>and see where you fall in that zone. You need
<v Speaker 2>to be solidly in the green zone.
<v Speaker 1>I think that's just so important, especially for us as
<v Speaker 1>women who have been trained by society that the lower
<v Speaker 1>our weight could be the better. That's not true, especially
<v Speaker 1>as we age. We do not want to be underweight
<v Speaker 1>as we age. That is not going to lead to
<v Speaker 1>better health outcomes for us. We need a little more
<v Speaker 1>of a supply of fat. So really check on that
<v Speaker 1>just to see.
<v Speaker 2>I'm going to invite you to please write us back,
<v Speaker 2>run your numbers through smart Bmi, take a look at that,
<v Speaker 2>and then if you're not doing a full twelve hour
<v Speaker 2>three meal update, make sure you do that, and then
<v Speaker 2>if you are very low in the smart Bmi, switch
<v Speaker 2>to a daily eating window. Exactly if having a longer
<v Speaker 2>upday doesn't take care of this weakness, or changing up
<v Speaker 2>the foods that you're eating on your update doesn't take
<v Speaker 2>care of this weakness issue, then my answer would also
<v Speaker 2>be switched to a daily eating window. You know, if
<v Speaker 2>you're not feeling better after that, feel free to write
<v Speaker 2>back in share some more details about what you're doing
<v Speaker 2>and your current height and weight.
<v Speaker 1>Before we get to our tweak of the week. I
<v Speaker 1>want to take a minute to tell you about the
<v Speaker 1>new Fast Feast Repeat app and website. If you are
<v Speaker 1>struggling with food confusion or diet brain, it comes to
<v Speaker 1>what you should be eating in your eating window or
<v Speaker 1>most people, you know you need to make changes, but
<v Speaker 1>you don't know where to begin. If that's you, then
<v Speaker 1>my new Eat Like a grown Up program is for you.
<v Speaker 1>It's a fifty two week learning journey that helps you
<v Speaker 1>finally build a peaceful, confident relationship with food without dieting, guilt,
<v Speaker 1>or overwhelmed. And it is only available in the Fast
<v Speaker 1>Feast Repeat app. So join me in the app for
<v Speaker 1>the grown Up Year fifty two weeks to listen, play,
<v Speaker 1>and nourish. So each week you'll have a short video
<v Speaker 1>lesson and download a simple practical mission designed to help
<v Speaker 1>you listen to your body, play with your food in
<v Speaker 1>a joyful way, and nourish yourself with calm intention. You'll
<v Speaker 1>learn how to move past emotional eating, understand your hunger cues,
<v Speaker 1>make meals that are deeply satisfying, and fall back in
<v Speaker 1>love with real food, all while connecting with a community
<v Speaker 1>that's growing right alongside you. In the app and the
<v Speaker 1>key to this program is that we're not trying to
<v Speaker 1>change everything at once. Every week you have a focus,
<v Speaker 1>something that you're adding in, something that you're working on,
<v Speaker 1>something that you're thinking about, and then it all comes
<v Speaker 1>together into meaningful change. So if you're looking for a
<v Speaker 1>transformation that unfolds gently but meaningfully over time, this is
<v Speaker 1>where it begins. Go to app dot fast Feast Repeat
<v Speaker 1>dot com to join us. That's app for app dot
<v Speaker 1>fast Feast Repeat dot com. Or the easiest thing to
<v Speaker 1>do is find the fast Feast Repeat app in the
<v Speaker 1>app store that works with your phone. Along with the
<v Speaker 1>eat like a grown up fifty two week program, you'll
<v Speaker 1>find an ever growing library of intermittent fasting resources as well.
<v Speaker 1>Go to app dot Fastfeast Repeat dot com to join us,
<v Speaker 1>or download the fast Feast Repeat app today. Join through
<v Speaker 1>the app. There's also an in show notes. And now
<v Speaker 1>it's time for our tweak of the week. You know,
<v Speaker 1>I always say tweak it till it's easy, but the
<v Speaker 1>tweak that works for me might not be the one
<v Speaker 1>that works for you. That's why it's super helpful to
<v Speaker 1>hear how other intermittent fasters are making intermittent fasting work.
<v Speaker 1>For them. This is from Dana fasting in Illinois. Dana says,
<v Speaker 1>I've always liked coffee, so this tweak came pretty naturally.
<v Speaker 1>I used to prefer creamy coffee, but switching to black
<v Speaker 1>during fasting wasn't too hard, and now I actually prefer
<v Speaker 1>it even in my window. No more seven am hot milkshakes.
<v Speaker 1>One big reason fasting works for me is because I
<v Speaker 1>am an Olympic snacker. Waiting until around three pm to
<v Speaker 1>open my window cuts down a lot of mindless eating,
<v Speaker 1>but I still struggled with knowing when to stop, especially
<v Speaker 1>between my two meals, a bigger first meal and a
<v Speaker 1>smaller dinner with my family in about a four hour window.
<v Speaker 1>My tweet has been using black coffee as a pause
<v Speaker 1>when I start to feel full. Instead of deciding right
<v Speaker 1>away if I want more food, I make a cup
<v Speaker 1>of coffee and I sit with it for a bit.
<v Speaker 1>The taste and smell of black coffee almost flips a
<v Speaker 1>switch for me. It puts me right back into my
<v Speaker 1>same fasting mindset, and it gives my body time to
<v Speaker 1>catch up, and most of the time I realize I'm
<v Speaker 1>actually done eating. It's simple, but it's made a big difference.
<v Speaker 1>It helps me stop when I'm full instead of pushing
<v Speaker 1>past it. You know, that is a really great tweak.
<v Speaker 1>And you know what, it just made me think of Sherry.
<v Speaker 2>What's that?
<v Speaker 1>You know how traditionally throughout cultures all over the world,
<v Speaker 1>they would have a little coffee after dinner, maybe like
<v Speaker 1>a little espresso or just a little cup of black coffee.
<v Speaker 1>That was like typical they would people would eat a
<v Speaker 1>meal in a restaurant and then they would be offered coffee.
<v Speaker 1>So I wonder if this is just something we've gotten
<v Speaker 1>away from that used to be just conventional wisdom.
<v Speaker 2>Maybe. I don't know.
<v Speaker 1>I'm always interested when I think about, like the way
<v Speaker 1>people used to do things and why they did them
<v Speaker 1>that way, and maybe there was a reason that we
<v Speaker 1>don't even understand, but we should go back to it.
<v Speaker 2>Well, I did just look it up and it says
<v Speaker 2>it aids in digestion hmm, and helps relax the digestive track,
<v Speaker 2>increases blood circulation to organs, reducing bloating.
<v Speaker 1>Interesting.
<v Speaker 2>So, I don't know. I think it's the pause.
<v Speaker 1>Though I think the pause makes a difference.
<v Speaker 2>I think it's the practice of the pause in giving
<v Speaker 2>your brain time to get your sectiety signals to receive
<v Speaker 2>the society signals. Yeah, so yeah.
<v Speaker 1>Great strategy.
<v Speaker 2>All right. Well, we love to leave you with inspiration
<v Speaker 2>or motivational messages to carry you through the next week.
<v Speaker 2>So this week we have a share from Fresh Start
<v Speaker 2>in Victoria, BC, who shared her celebration at the start
<v Speaker 2>of this episode. She's the one who has done overeaters anonymous,
<v Speaker 2>so she said, Ina, we have two phrases that I
<v Speaker 2>think applied greatly to the I of lifestyle as well.
<v Speaker 2>Number One, come for the vanity, stay for the sanity.
<v Speaker 2>We always laugh about this, but I find it's the
<v Speaker 2>same with IF when Jen says we come for the
<v Speaker 2>weight loss and stay for the health benefits, which I
<v Speaker 2>think we'd all agree includes the mental health benefits as well. Yeah,
<v Speaker 2>love that absolutely. Number Two, it works when you work
<v Speaker 2>it and you're worth it. Again, this applies to IF
<v Speaker 2>because without working it at least a little bit window
<v Speaker 2>creep and complacency can creep in.
<v Speaker 1>Absolutely well. I love both of those, so true. Thanks
<v Speaker 1>so much for listening today. We would love to have
<v Speaker 1>you join us in the Delayed on Tonight community where
<v Speaker 1>you can interact with both me and Sherry, plus the
<v Speaker 1>most supportive bunch of intermittent fasters you'll find anywhere. Go
<v Speaker 1>to Jenstevens dot com slash community to join us.
<v Speaker 2>Don't forget to subscribe to this podcast your favorite podcast app,
<v Speaker 2>and if you haven't already, please leave us a five
<v Speaker 2>star review that helps new listeners find the show and
<v Speaker 2>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 until next week.
<v Speaker 2>Thanks for listening. This podcast was edited by Resonate Recordings.