Episode 62: Scheduling Down Days Around Exercise, Delay, Don’t Deny Second Edition Now Available, Eating until Satisfied, 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, Sherry.
<v Speaker 2>I'm doing fairly well. I'm glad on the countdown to
<v Speaker 2>leave on a trip. Eric's all you've done is travel
<v Speaker 2>this summer, but I save all my travel for summer.
<v Speaker 1>Well, there you go, and I think you've only been
<v Speaker 1>on two trips. So far.
<v Speaker 2>Right, I've only been on two trips since last July. Right,
<v Speaker 2>So I mean thinks I travel all the time, But
<v Speaker 2>I went to your house last July, and then I
<v Speaker 2>literally went nowhere until I went to Colorado in June.
<v Speaker 1>So it kind of.
<v Speaker 2>All it was like the last week third or last
<v Speaker 2>week of June, I went to Colorado, and then the
<v Speaker 2>third week of July I went to your house, and
<v Speaker 2>now the third week of August, I'm going back home
<v Speaker 2>to Kansas City for the week. And so my husband
<v Speaker 2>is very much a schedule and routine person, and I'm
<v Speaker 2>throwing his schedule and routine completely out of whack.
<v Speaker 1>I get it. Well, I would have said I'm not
<v Speaker 1>much of a traveler until I just received my Delta
<v Speaker 1>Golden Medallion luggage jacks in the veil this week. You
<v Speaker 1>definitely traveled to day. Well, I've traveled more than I
<v Speaker 1>used to. I'm going to Florida next week, and I'm
<v Speaker 1>also brand loyal. I like Delta, Yeah, so because they
<v Speaker 1>just get you there.
<v Speaker 2>Well, when you leave Birmingham, it's hard to go anywhere.
<v Speaker 2>The only place I can fly direct to out of
<v Speaker 2>all the places I've flown to recently, is Denver. Other
<v Speaker 2>than that, I have to, like I have to leave
<v Speaker 2>and go to Houston Sunday morning and have a layover
<v Speaker 2>and then go to Kansas City. Or I have to
<v Speaker 2>go to Midway or Tampa or you know, and this.
<v Speaker 1>Is the same.
<v Speaker 2>That's why I drive to your house because it's like
<v Speaker 2>an eight hour drive, or I can have you know,
<v Speaker 2>layovers in Baltimore and hope to God the next plane
<v Speaker 2>arrives or whatever.
<v Speaker 1>So I'm just real comfortable with the Atlanta Airport because
<v Speaker 1>when you leave Myrtle Beach on Delta, you are probably
<v Speaker 1>going to Atlanta.
<v Speaker 2>To Atlanta, yes, yeah.
<v Speaker 1>Although it took me to when I went to New York,
<v Speaker 1>it took me to Well, No, it just took me
<v Speaker 1>straight there. I didn't have a layover anywhere, dull well.
<v Speaker 1>I was going to go to Boston and it was
<v Speaker 1>making me have a layover in LaGuardia, but I ended
<v Speaker 1>up not going to Boston.
<v Speaker 2>So yeah, I don't know the flight schedules, the patterns
<v Speaker 2>that they don't make any sense to me, Like it
<v Speaker 2>doesn't like efficiency wise, I'm like, how is it efficient
<v Speaker 2>for me to go to Houston and then to Kansas City?
<v Speaker 2>That doesn't seem efficient.
<v Speaker 1>Cause it doesn't go to Kansas City. That's why exactly
<v Speaker 1>it's got it exactly.
<v Speaker 2>Yeah, and I'm sure like, actually, I look, there are
<v Speaker 2>absolutely zero direct flights from Birmingham to Kansas City, which
<v Speaker 2>is kind of crazy to me because Kansas City is
<v Speaker 2>not like a podunk town.
<v Speaker 1>There's lots of stuff there.
<v Speaker 2>There's lots of like big businesses there like that are
<v Speaker 2>headquartered there. So it's kind of crazy to me. You
<v Speaker 2>can't get it. I could drive two hours of Atlanta
<v Speaker 2>and then get it direct, but I mean all about
<v Speaker 2>the hub two hours driving to Atlanta and then dealing
<v Speaker 2>with their parking or sitting an airport for two hours
<v Speaker 2>in Houston. So yeah, the joys of treading.
<v Speaker 1>In an airport I actually enjoy for some reason, I'm
<v Speaker 1>a weirdo. I enjoy being in an airport. It's like
<v Speaker 1>fun to me. I guess. I used to travel by
<v Speaker 1>myself when I was a kid, going from visiting, you know,
<v Speaker 1>my dad, and they would sometimes fly me back to
<v Speaker 1>Virginia and I would fly by myself. And that was
<v Speaker 1>back in the days of flying Piedmont. We would go
<v Speaker 1>through Charlotte Pedmont Airlines to Lunchberg final destination, and I
<v Speaker 1>would be like twelve years old hanging out in the
<v Speaker 1>airport by myself.
<v Speaker 2>I'm fine once I get to my gate.
<v Speaker 1>Yeah, oh be ye, exactly like.
<v Speaker 2>Once I get to my gate, I'm cool. And then
<v Speaker 2>I can sit there and I can work on my
<v Speaker 2>tablet or whatever. I don't like to feel like I'm
<v Speaker 2>running late. And the last thing I would ever want
<v Speaker 2>to do is miss a flight.
<v Speaker 1>Oh that's like my I like a good bit of
<v Speaker 1>a year over in between, so you're not worried rushing. Yeah,
<v Speaker 1>And I like to go sit in the Delta sky Lounge.
<v Speaker 1>So I have a credit card that lets you go
<v Speaker 1>into the sky lounge. So I go in there and
<v Speaker 1>hang out, and you get Wi Fi and you can
<v Speaker 1>catch up, and I run the community and I usually
<v Speaker 1>I like to eat in between flights because I get
<v Speaker 1>a little motion sick, so I'll get some of the
<v Speaker 1>mile lounge and then I just hang And.
<v Speaker 2>It's funny because I'm a Southwest girl, and this is
<v Speaker 2>gonna sound silly. Do you know why I fly almost
<v Speaker 2>exclusively as Southwest?
<v Speaker 1>Do you like their crazy boarding stuff?
<v Speaker 2>I don't like to pay for my bags.
<v Speaker 1>Oh, we'll see. I don't pay for my bags on Delta.
<v Speaker 1>You don't know. How come? I don't know. Maybe because
<v Speaker 1>of the level that I am. I also, I tend
<v Speaker 1>to like to fly first class, but there even I
<v Speaker 1>think when when Chad and I flew to San Francisco,
<v Speaker 1>I don't think we paid for our bags, we did
<v Speaker 1>not fly first class. Maybe because I'm a sky Miles.
<v Speaker 1>I don't know. It might be because I'm sky Miles.
<v Speaker 2>I'm a very economical person. I do not the cheapest flight.
<v Speaker 1>I get two bags for free, and even Delta didn't
<v Speaker 1>mind that one of them was over fifty pounds. Really,
<v Speaker 1>They're like, yeah, it's no problem.
<v Speaker 2>I'm like, okay, okay, well maybe y'all take a look
<v Speaker 2>at some other airlines. But yeah, anytime I flied like United,
<v Speaker 2>I've had to pay like forty dollars per bag. And
<v Speaker 2>then I'm like, no, I get it. I'm already pay
<v Speaker 2>for the ticket. Clearly you have to take a bag.
<v Speaker 2>So anyway, yeah, I get two bags for free. I
<v Speaker 2>don't know, Like I said, it might because I'm sky Miles.
<v Speaker 2>It could because I'm I'm now Golden Italian. He goes,
<v Speaker 2>I'm not that important. Well anyways, I am really excited
<v Speaker 2>to go back home and have a wonderful time with
<v Speaker 2>my parents and some friends back home.
<v Speaker 1>I did want to update everybody since the last time
<v Speaker 1>we recorded, we were expecting a lot of rain and
<v Speaker 1>I was worried about the hurricane coming. It ended up
<v Speaker 1>being not a problem for us at all.
<v Speaker 2>Good.
<v Speaker 1>Some people got some flooding north and kind of north
<v Speaker 1>and west of US, and people to the south of US,
<v Speaker 1>but we were fine. So I just wanted to let
<v Speaker 1>everybody know it's just hype it up, and you know,
<v Speaker 1>you have to prepare because the last thing you wants.
<v Speaker 1>Hurricanes are unpredictable. The last thing they want is for
<v Speaker 1>you to be in the path and not have the
<v Speaker 1>warning right, not prepared. So they make it sound like
<v Speaker 1>it's going to be catastrophic and so that you take
<v Speaker 1>it seriously. So I understand why, but thank goodness, we
<v Speaker 1>were fine.
<v Speaker 2>Yeah. Well, and then hopefully the next storm that comes
<v Speaker 2>through you'll feel a little bit more.
<v Speaker 1>Hazy about it.
<v Speaker 2>Yeah. So all right, Well, let's share a weekly celebration
<v Speaker 2>and this one comes from islander in Washington State. She says, OMG,
<v Speaker 2>I am getting a tummy tuck for free, for less
<v Speaker 2>than free, This was my revelation while on a walk recently.
<v Speaker 2>The scale is not moving, and I was feeling really
<v Speaker 2>down about myself. So I did my quote what's going
<v Speaker 2>right checklist. Number one, my dog has lost weight and
<v Speaker 2>is moving more comfortably. Number two, my A and C
<v Speaker 2>has improved greatly. Number three, my waist measurement is five
<v Speaker 2>inches less. This stopped me in my tracks. Literally, my
<v Speaker 2>dog thought I was crazy. I had written my numbers
<v Speaker 2>down and even done the math five inches down, but
<v Speaker 2>I had stuffed the excitement away because I have so
<v Speaker 2>much further to go today. That knocked the hamster off
<v Speaker 2>the wheel. I've had a dramatic change in my belly
<v Speaker 2>five inches. Years ago, I would have paid way too
<v Speaker 2>much money for five inches removed from my waist. This
<v Speaker 2>hasn't cost a single dime. I'm actually saving money not
<v Speaker 2>buying jump, and I'm eating healthier. This is my free
<v Speaker 2>tummy tuck. Thank you Jen and Sherry Well.
<v Speaker 1>I absolutely love that. And yeah, look for what's going right?
<v Speaker 1>Absolutely And I talk about this in the Scale Schmael
<v Speaker 1>chapter of Fast Fees to repeat. You know, I want
<v Speaker 1>you to look at all the different ways your body
<v Speaker 1>might be changing. Yes, the scale can be a wonderful
<v Speaker 1>indication of what's happening, but not always. That's where measurements
<v Speaker 1>tell a story, and also the fit of your honesty pants.
<v Speaker 1>If something is changing, you are having success. If the
<v Speaker 1>scale isn't moving, but you're dropping sizes or you're dropping inches,
<v Speaker 1>you are losing fat. So yeah, focus on what's working exactly.
<v Speaker 2>And if we just only focus on the scale, then
<v Speaker 2>we can get really frustrated along the way and just
<v Speaker 2>convince ourselves that fasting isn't working. But when you really
<v Speaker 2>stop like she did, and you start taking an assessment
<v Speaker 2>and you're like, Okay, what is better, what has improved?
<v Speaker 2>You would be hard pressed not to find something that's
<v Speaker 2>you know, going better improved in your life. We hear
<v Speaker 2>it every day.
<v Speaker 1>Yep. So now we have a question from a listener, Christy.
<v Speaker 1>She says, hello from Augusta, Georgia. Hello Christy, and hello
<v Speaker 1>to everyone in Augusta. She said, Jen and Shery, you
<v Speaker 1>have forever changed my life with your knowledge and support.
<v Speaker 1>I am five to two and I'm fifty three. I
<v Speaker 1>started fasting back in twenty seventeen and lost about twelve pounds.
<v Speaker 1>I started around one forty one at that time and
<v Speaker 1>got down to a one hundred and twenty eight ish.
<v Speaker 1>I felt wonderful settling into a nineteen to five fasting schedule.
<v Speaker 1>I seen plate oad and tried ADF, but frankly it
<v Speaker 1>scared me, so I started working with a trainer. I
<v Speaker 1>felt great, but started to gain weight after that. I
<v Speaker 1>also started eating more to get in the protein and
<v Speaker 1>carbs requirements that she said I needed. And I just
<v Speaker 1>want to pop in there and say that does happen
<v Speaker 1>when someone starts to tell you that you must get
<v Speaker 1>in a certain amount of Whatever's that's the advice. I
<v Speaker 1>don't want you to follow, you know, because your body
<v Speaker 1>will let you know when you've had enough to eat.
<v Speaker 1>And if you're eating simply to meet a requirement someone
<v Speaker 1>else has given you and you're forcing it in, that's
<v Speaker 1>too much. Anyway. I just wanted to pop that in there,
<v Speaker 1>she said. So for the next couple of years I
<v Speaker 1>listened to this macro's noise and gained the weight back
<v Speaker 1>plus more, and I felt defeated. Keep in mind, I
<v Speaker 1>kept fasting during this time, but only twelve to sixteen hours,
<v Speaker 1>and I was not clean fast anymore. Since I was
<v Speaker 1>listening to influencers who said putting certain powders in my
<v Speaker 1>water were okay, or spoonfuls of things. My day was
<v Speaker 1>all food, noise and hormone issues. I eventually got up
<v Speaker 1>to one hundred and fifty one. In twenty twenty three,
<v Speaker 1>I did a semi glue tide compound. Is that how
<v Speaker 1>you pronounce.
<v Speaker 2>It, semiglue tide?
<v Speaker 1>Yeah, and rapidly lost twenty two pounds in three months.
<v Speaker 1>It was like magic. I felt great and fasted twelve
<v Speaker 1>to sixteen eighteen hours as well. I started working with
<v Speaker 1>a trainer again the week that I stopped with the shots.
<v Speaker 1>I now weigh one forty, but I know it's mostly
<v Speaker 1>muscle since I've been regularly clean, fasting and not packing
<v Speaker 1>in macros like I was before. Not to mention you
<v Speaker 1>gain weight anyway, even if you eat nothing but celery
<v Speaker 1>when you go off those weight loss drugs. I also
<v Speaker 1>know that my size has only gone up one size.
<v Speaker 1>I am no longer holding on to that number I
<v Speaker 1>weighed when I got married. My question is this, I
<v Speaker 1>really want to master a down day at least once
<v Speaker 1>during the week. I played pickleball and or ten this
<v Speaker 1>three to four days during the week with only one
<v Speaker 1>or two training sessions just weights. I don't know which
<v Speaker 1>day I should do. My down day is a day
<v Speaker 1>when I played pickleball and do weights, which are busy
<v Speaker 1>days for me, or should I do my down day
<v Speaker 1>when I'm less active. I don't want to overstress my body.
<v Speaker 1>My weekends are definitely my rest days, but harder to
<v Speaker 1>manage because my husband isn't a faster at all. The
<v Speaker 1>one plus now post COVID is that I lost my
<v Speaker 1>sense of smell, so being around food isn't that hard
<v Speaker 1>when fasting. Side note, even though I felt great during
<v Speaker 1>the shots, I lost quite a bit of hair and
<v Speaker 1>my gut was messed up for months after going off
<v Speaker 1>of them. Any guidance on this would be wonderful. Keep
<v Speaker 1>doing what you're doing well. I have a couple of
<v Speaker 1>thoughts here.
<v Speaker 2>So in twenty twenty three, you did this Semaglue tide
<v Speaker 2>and you rapidly lost twenty two pounds in three months,
<v Speaker 2>And I want you to understand that you did not
<v Speaker 2>lose twenty two pounds of fat. We know with those
<v Speaker 2>shots that people are losing muscle mass, and anytime you
<v Speaker 2>lose weight that rapidly, you're losing muscle mass.
<v Speaker 1>So the fact that.
<v Speaker 2>You know you feel like now you weigh more, but
<v Speaker 2>you know it's mostly muscle because you're, you know, clean fasting,
<v Speaker 2>and you're working out, you're active, you're doing strength training.
<v Speaker 2>And the fact that you've only gone up one size,
<v Speaker 2>just because you've put weight back on, you have probably
<v Speaker 2>put muscle mass back on, which is very beneficial. And
<v Speaker 2>I guess my question is you don't really tell us
<v Speaker 2>when you resumed the clean fasting and getting away from
<v Speaker 2>all the macros and all that again. I was just
<v Speaker 2>looking see, yeah, I don't see where you say. Yeah,
<v Speaker 2>I don't see where you say when you resumed clean
<v Speaker 2>fasting again. I guess why do you want to do
<v Speaker 2>a down day? Are you trying to do a down
<v Speaker 2>day or you think you need to do a down
<v Speaker 2>day because you're trying to accelerate your fat loss because
<v Speaker 2>that may help celebrate fat lass or may not. If
<v Speaker 2>it helps, I'm going to guess it's because you're getting
<v Speaker 2>the metabolic boost from the up day after you're shot.
<v Speaker 2>The other thing you don't share is like what your
<v Speaker 2>current fasting schedule is. You said before you felt great
<v Speaker 2>settling into a nineteen five. I don't know or you know,
<v Speaker 2>are you back to doing a nineteen five? Are you
<v Speaker 2>honoring society in your window? What is your food quality? Like?
<v Speaker 2>I mean, so there's there's so much that can be
<v Speaker 2>tweaked besides just jumping to up and down days. You
<v Speaker 2>are quite active personally. For me, if I was going
<v Speaker 2>to throw some down days in there, I would do
<v Speaker 2>them on probably a Sunday. I might do a Sunday
<v Speaker 2>because you say you're playing pickleball three to four days
<v Speaker 2>a week, or maybe you don't play pickleball on Monday.
<v Speaker 2>Maybe you want to do a millis Monday and then
<v Speaker 2>have an up day on Tuesday. Maybe you want to
<v Speaker 2>do a down day on Friday so that on Saturday
<v Speaker 2>you're having an upday with your husband who doesn't fast.
<v Speaker 2>There's a lot of ways to do it, and really
<v Speaker 2>you're just going to have to listen to your body.
<v Speaker 2>It's really going to depend on what your body's ready
<v Speaker 2>for and you know how you refuel in your window
<v Speaker 2>and what your body needs after a strength training session.
<v Speaker 2>And then I just want to say too, I ran
<v Speaker 2>your SPARTBMI through the Smartbami calculator. So your score is
<v Speaker 2>thirty six out of seventy and A healthy range is
<v Speaker 2>between thirty and thirty nine over seventy, so you could
<v Speaker 2>stand to lose a little bit. You're towards the top
<v Speaker 2>end of the range. But by no means are you
<v Speaker 2>overweight obese. You appear to be healthy, you're active. So
<v Speaker 2>if it's just that you're trying to get into a
<v Speaker 2>certain size or whatever, A lot of that can just
<v Speaker 2>be controlled by diets. Do you have anything else you
<v Speaker 2>want to say?
<v Speaker 1>Jo and time, diet and time. Give your body some time,
<v Speaker 1>because my body continued to change over the years, and
<v Speaker 1>actually it's still continuing to change a little bit. I
<v Speaker 1>don't know if this is menopause. Cherry Cherry knows. We
<v Speaker 1>went shopping at Soma. Well, she and Roxy were here,
<v Speaker 1>and I fit into a B cup for the first time.
<v Speaker 1>I'm like, what's happening? Why am I fitting it to
<v Speaker 1>a B cup? So am I continuing to slowly lose
<v Speaker 1>a little bit? I don't know. Is that menopause?
<v Speaker 2>A lot of those menopause menopause boo, breast change yep, yep, yeah,
<v Speaker 2>where'd they go?
<v Speaker 1>Why?
<v Speaker 2>Why?
<v Speaker 1>Anyway? But over time, you let your body settle in
<v Speaker 1>and see what it does. I think part of your
<v Speaker 1>question was how to structure down days around the exercise,
<v Speaker 1>because you were talking about pickleball and tennis, and this
<v Speaker 1>is where you're going in your training sessions. This is
<v Speaker 1>where you're gonna need to be your own study of one.
<v Speaker 1>I do find that after I go and do pilates,
<v Speaker 1>I'm a little hungrier that afternoon. So if I were
<v Speaker 1>someone doing down days, I probably would not want to
<v Speaker 1>schedule a down day for a day that I did pilates.
<v Speaker 1>But you'll have to see how you feel. There are
<v Speaker 1>also plenty of people who do down days on days
<v Speaker 1>that they work out just fine, and so you don't
<v Speaker 1>know which which will be you, And you also don't
<v Speaker 1>know is it always even going to be the same.
<v Speaker 1>Maybe some days you'll play tennis or pickleball and be
<v Speaker 1>able to sail right through and have a down day,
<v Speaker 1>or another day you're just going to find your hunger
<v Speaker 1>that day and you need to go ahead and eat.
<v Speaker 1>So this is where listening your body comes in, and
<v Speaker 1>never be afraid to change your plans. You need to
<v Speaker 1>pivot if you need to. Maybe you decide you're going
<v Speaker 1>to have a down day on a Monday, and you're
<v Speaker 1>having your down day and then in the afternoon, you're
<v Speaker 1>starving in a way that's not typical, and you say,
<v Speaker 1>you know what, I'm just going to eat now. I'm
<v Speaker 1>not going to have a down day. That's also okay.
<v Speaker 1>That's where listening to your body comes in. Yeah, I was.
<v Speaker 2>I'm over here nodding my head because a lot of
<v Speaker 2>times when I do a down day, it's not planned.
<v Speaker 2>It just gets to be, you know, late afternoon evening,
<v Speaker 2>I don't really have a lot of hunger. Nothing really
<v Speaker 2>sounds good. I'm busy, I don't really want to cook,
<v Speaker 2>and I'm not hungry anyway. So I'm like, you know,
<v Speaker 2>I'm just gonna have a down day to day. And
<v Speaker 2>there's other days where I'm like, I am going to
<v Speaker 2>do meal list Monday. But you know, I get to
<v Speaker 2>eighteen hours fasted and I'm legitimately hungry because I didn't
<v Speaker 2>eat enough over the weekend at work or whatever, and
<v Speaker 2>so I just be like, Nope, not today, That's not
<v Speaker 2>going to work for me today.
<v Speaker 1>Yeah.
<v Speaker 2>So I think I think that's where just like really
<v Speaker 2>listening to your body and giving it any spirit, I'm
<v Speaker 2>trying to force it to do something that it's not
<v Speaker 2>ready or not able.
<v Speaker 1>To do that day. And I think about when I
<v Speaker 1>was still new, and I would write all these plans
<v Speaker 1>down and these plans and these approaches, and here's what
<v Speaker 1>I'm going to do this week. And I get it
<v Speaker 1>because we're all, you know, we want to make a plan,
<v Speaker 1>plan for success. But then the day comes along. Maybe
<v Speaker 1>you've planned to do a certain thing and then the
<v Speaker 1>day you don't feel you're hungry or you feel different,
<v Speaker 1>or maybe you plan to have a regular eating window
<v Speaker 1>day but you're not hungry. So being able to pivot
<v Speaker 1>because you're listening to your body is really really important.
<v Speaker 2>Yeah, And I just want to say it's not failure, right, See,
<v Speaker 2>I don't really I'm not a planner. I'm a loosey,
<v Speaker 2>gousey kind of girl. I play everything by ear, which
<v Speaker 2>drives my husband insane because he plans out every second
<v Speaker 2>of the day. But then like his day didn't goes
<v Speaker 2>planned yesterday and he felt like he was all out
<v Speaker 2>of swords and he couldn't sleep last night. He was
<v Speaker 2>stressed out because his day didn't go as planned and
<v Speaker 2>he felt like he failed his plan. Right, And I'm like,
<v Speaker 2>you could just take a little page out of my
<v Speaker 2>book and just not have such a rigid plan and
<v Speaker 2>be a little bit more flexible. And I feel like
<v Speaker 2>that with fasting. A lot people are like, oh, I
<v Speaker 2>have to do three down days this week, and then
<v Speaker 2>when their body says no, they take that as a
<v Speaker 2>failure and they start to internalize that and they think
<v Speaker 2>that they're doing something wrong.
<v Speaker 1>No, it's just that your body.
<v Speaker 2>Wasn't able to do it for whatever reason. Stress, lack
<v Speaker 2>of sleep, not having adequate nutrition in your windows, not
<v Speaker 2>being you know, sufficiently fat adapted, not having that fasting
<v Speaker 2>muscle built up. So there's a lot of reasons why
<v Speaker 2>you may not be able to downdate, and just the
<v Speaker 2>fact that you are very, very active might mean that
<v Speaker 2>it doesn't work for you. So just try and see
<v Speaker 2>is the best advice I have.
<v Speaker 1>Yep.
<v Speaker 2>So we have another question from Ginger in Michigan. She says,
<v Speaker 2>I'm a fifty five year old woman who has sailed
<v Speaker 2>through menopause with intermint festing. I have rheumatoried arthritis and lupus,
<v Speaker 2>and I've had these since childhood. I was first diagnosed
<v Speaker 2>at age seven. I have been on steroidal and non
<v Speaker 2>steroidal treatments all of my life, and in two thousand
<v Speaker 2>and five, I underwent gastric bypass. I lost about one
<v Speaker 2>hundred pounds with this procedure, but I ended up severely
<v Speaker 2>vitamin deficient, and I've struggled since to maintain my levels.
<v Speaker 2>After beginning IF in twenty twenty one, I began to
<v Speaker 2>notice that I no longer needed iron infusions, and then
<v Speaker 2>I also noticed that I lost my visceral fat and
<v Speaker 2>I went through menopause almost unnoticed. Now, three years later,
<v Speaker 2>I am maintaining my IF weight loss, though I have
<v Speaker 2>not removed the final ten pounds I would like off.
<v Speaker 2>I am five six and one hundred and sixty five
<v Speaker 2>most days, but I rarely weigh, and I use a
<v Speaker 2>cloth tape to measure my waist and hip ratio, and
<v Speaker 2>I use genes to determine that I'm staying on track.
<v Speaker 2>I would like to get to one fifty five, or
<v Speaker 2>more appropriately, a twenty eight inch waist and a forty
<v Speaker 2>inch hip. I am currently a thirty one waist and
<v Speaker 2>forty two hip, and I was there for a bit,
<v Speaker 2>but my body settled into the one sixty five range
<v Speaker 2>and seems to like it. I walked three miles three
<v Speaker 2>to four days per week, and I found I had
<v Speaker 2>to move my eating window to earlier in the day
<v Speaker 2>because I start my day at four am, and by
<v Speaker 2>eight am I was hungry and feeling really wiped out.
<v Speaker 1>After my walk.
<v Speaker 2>I have migrated back to a twelve hour window, but
<v Speaker 2>I would like to get back into a nineteen hour Oh,
<v Speaker 2>she says window, and I think she means fast. Well,
<v Speaker 2>I mean, I guess if you're doing a twelve hour
<v Speaker 2>fast or window, you are doing a felve hour fast.
<v Speaker 2>Not true Anyways, she would like to get back to
<v Speaker 2>nineteen hour fast.
<v Speaker 1>She says.
<v Speaker 2>I seem to lack necessary discipline to get back to that,
<v Speaker 2>and I no longer feel fat adapted. Despite all of
<v Speaker 2>the positive changes with my vitamin counts, my rheumatoid arthritis
<v Speaker 2>continues to rage, and I am now on infusion therapy
<v Speaker 2>every eight weeks in addition to my daily meds. I
<v Speaker 2>think my meds are to blame, but I don't seem
<v Speaker 2>to be able to get rid of them and keep
<v Speaker 2>walking and working. I ate a low carb or carnivore
<v Speaker 2>diet previously to lose my most recent weight, but as
<v Speaker 2>I age, meat is less appealing to me and I
<v Speaker 2>prefer whole foods with occasional meat. My question is this,
<v Speaker 2>Am I being too hard on myself at this point?
<v Speaker 2>Should I just be satisfied with the achievements I have
<v Speaker 2>or do you think I really do have more I
<v Speaker 2>could lose? And what kind of schedule do you think
<v Speaker 2>would be best? I was hoping if would help my RA,
<v Speaker 2>but even when I was getting a lot of atophagy
<v Speaker 2>in I was often unable to walk due to the
<v Speaker 2>RA flaring. I appreciate your thoughts on this. Everyone around
<v Speaker 2>me says I look great, but they also said the
<v Speaker 2>same thing eighty pounds ago. I want to be the
<v Speaker 2>best me thinks.
<v Speaker 1>All right, well, Ginger, thank you for writing in and congratulations.
<v Speaker 1>It sounds like you're maintaining eighty pounds of that one
<v Speaker 1>hundred pounds loss, which is incredible, and I know that
<v Speaker 1>you're proud of that. And here's the thing you are
<v Speaker 1>really doing twelve twelve, which is I think going to
<v Speaker 1>provide minimal health benefits. And if you are looking for
<v Speaker 1>reduced inflammation, the kind of healing that might help with flares,
<v Speaker 1>then I think you're going to need to include more fasting.
<v Speaker 1>But you have to decide what you want to. You
<v Speaker 1>said you are lacking the discipline to get back to that,
<v Speaker 1>and you no longer feel fat adapted. And I would
<v Speaker 1>pretty much guarantee that you are not fat adapted at
<v Speaker 1>twelve twelve? Would you say so? Say? I would say so, yeah, yeah.
<v Speaker 1>So I think that you know that fasting has great benefits.
<v Speaker 1>So you just have to decide what you want. Do
<v Speaker 1>you want to do intermittent fasting or not? And if
<v Speaker 1>you want to, you have the ability to do it. Now.
<v Speaker 1>Maybe you need to work through twenty eight day fast
<v Speaker 1>art day by day is if you're brand new, And
<v Speaker 1>that's what I say to people in the community all
<v Speaker 1>the time. You know, I want you to begin as
<v Speaker 1>if you are brand new, you know, because sometimes people
<v Speaker 1>are like, well, I was doing it, so I'm just
<v Speaker 1>going to rip off the band aid and start from
<v Speaker 1>where I was. Maybe I was doing a four hour
<v Speaker 1>daily eating window four years ago, so I'm going to
<v Speaker 1>just start back up with that again, and then they
<v Speaker 1>have a hard time. So I want you to begin,
<v Speaker 1>like I said, as if you're brand new and you've
<v Speaker 1>never fasted before. Work your way through twenty eight day
<v Speaker 1>fast start day by day, read the lessons, really pay
<v Speaker 1>attention to what you're learning, and you know, if you're
<v Speaker 1>able to do twelve twelve, you're able to fast for thirteen,
<v Speaker 1>you're able to fast a little bit longer. You know,
<v Speaker 1>maybe you start with the easy does it approach and
<v Speaker 1>you work your way in that way, especially if you're
<v Speaker 1>someone who if you're not fat adapted, you need to
<v Speaker 1>build that back up. So that's what I would recommend,
<v Speaker 1>and then see how that helps you over time. See
<v Speaker 1>if you can build it back up, and I would
<v Speaker 1>bet you would have fewer flair. It's the decreased inflammation.
<v Speaker 1>We often get autophogy everything really we just think that
<v Speaker 1>everything comes from autopogy, but when it comes to I
<v Speaker 1>think the autoimmune diseases such as rhematoid arthritis and lupus,
<v Speaker 1>so much of that is increased inflammation. One way to
<v Speaker 1>decrease inflammation is just fast and clean.
<v Speaker 2>Yep. Well, and then I had a few thoughts as well. Okay,
<v Speaker 2>so she said that. Okay, So a person who's fat
<v Speaker 2>adapted and they've been fasting for a while, you should
<v Speaker 2>absolutely be able to go out and walk and be
<v Speaker 2>able to continue fasting right now. What has changed for
<v Speaker 2>you is menopause and menopause if you are not on
<v Speaker 2>hormone replacement therapy. That alone, just your imbalance in hormones
<v Speaker 2>and your lack of hormones can make exercise recovery very difficult.
<v Speaker 2>For instance, I was having struggling, really, really bad with
<v Speaker 2>exercise recovery. You know, I could work out and then
<v Speaker 2>I would be on a couch the rest of the day.
<v Speaker 2>I would feel completely wiped out. And when I started,
<v Speaker 2>you know, looking into that, what I found out was
<v Speaker 2>that my testosterone was almost non existent, and testosterone really
<v Speaker 2>helps with exercise recovery. And in addition to that, there
<v Speaker 2>are other things that can affect exercise recovery, such as
<v Speaker 2>thyroid and cortisol. So if I was feeling wiped out
<v Speaker 2>after walking, I would not attribute that to fasting. To me,
<v Speaker 2>that's something else that's going on in your body. And
<v Speaker 2>so I would work with a doctor to dig into
<v Speaker 2>that and figure out why you have no recovery after exercise.
<v Speaker 2>And then, like Jen said, we know that fasting decreases inflammation,
<v Speaker 2>and so if you can get back to a good
<v Speaker 2>fasting schedule and drive down some inflamm in your body,
<v Speaker 2>you might feel a little bit better with your ra
<v Speaker 2>And I will also say that after menopause It's very
<v Speaker 2>common for people to have increased joint pain. You lose
<v Speaker 2>the lubrication in your joints without that estrogen and progesterone.
<v Speaker 2>So you may want to talk to somebody and consider,
<v Speaker 2>you know, whether or not hormone replacement therapy might be
<v Speaker 2>beneficial for you.
<v Speaker 1>That is so, those are great, great things I hadn't
<v Speaker 1>even thought of. That's why we make a good team.
<v Speaker 1>Now it's time for our segment called What's Your Why.
<v Speaker 1>Most of us have weight loss in mind, and that
<v Speaker 1>is a great part of your why, but there is
<v Speaker 1>so much more to what intermittent fasting can do for
<v Speaker 1>us beyond weight loss. In twenty eight day fast art
<v Speaker 1>day by day, one of the first things I ask
<v Speaker 1>you to do is craft your why statement. When your
<v Speaker 1>why is deeper than weight loss alone, you are more
<v Speaker 1>likely to find long term success and view intermittent fasting
<v Speaker 1>as the lifestyle that it is.
<v Speaker 2>So this week we have a why from Cali and
<v Speaker 2>our saw. She says my why. I began fasting because
<v Speaker 2>this is what I was going to do for the
<v Speaker 2>Lent season. I'm a Christian in Lent as part of
<v Speaker 2>my faith journey. Once Slent was over, I decided to
<v Speaker 2>continue my fasting. Also a big part of my story
<v Speaker 2>is I stopped taking antidepressants and it was a big process.
<v Speaker 2>With fasting and coming off of anxiety medication, my body
<v Speaker 2>was feeling better than ever and I want to continue
<v Speaker 2>that feeling. The last few months have been hectic, and
<v Speaker 2>I want to continue the lifestyle change. I want the
<v Speaker 2>same feeling. I felt the sense of accomplishment and my
<v Speaker 2>body feeling good like I did when I first completed
<v Speaker 2>my lent past, plus the compliments never hurt. I've always
<v Speaker 2>been petite, but I apparently had gained more weight than
<v Speaker 2>I realized. I had gotten to around a one hundred
<v Speaker 2>and thirty at one time when I really want to
<v Speaker 2>stay around one fifteen. I also would like to have
<v Speaker 2>a baby. I will be an older mom, and so
<v Speaker 2>I want to stay healthy for a baby and to
<v Speaker 2>raise a child.
<v Speaker 1>Yeah. I think that's a powerful why. But feeling better
<v Speaker 1>is a big one. But being there for your baby,
<v Speaker 1>you know, as an older mom, that's a big one too.
<v Speaker 1>Before we get to our next question, I want to
<v Speaker 1>take a minute to announce something that I'm very excited about.
<v Speaker 1>My books What You Need. But I have finished the
<v Speaker 1>second edition of Delay Don't Deny. Many people tell me
<v Speaker 1>that is their favorite book of mine because it's a
<v Speaker 1>simple introduction to intermittent fasting, which is why I finally
<v Speaker 1>decided to revise it. And so the second edition is available,
<v Speaker 1>which is super exciting. So how is the second edition
<v Speaker 1>different than the first edition, you may be asking, Well,
<v Speaker 1>it's so much better. You've seen a preview of it, Sherry,
<v Speaker 1>what do you think.
<v Speaker 2>I'm loving it, loving it so.
<v Speaker 1>I finally added the words clean fast, which we weren't
<v Speaker 1>easying out when I write the original in twenty sixteen,
<v Speaker 1>and I have really updated the ADF chapter. It is
<v Speaker 1>even better than the one in Fast, Feast, Repeat, and
<v Speaker 1>I clarified all the options. I explained everything in a
<v Speaker 1>way that is simple and easy to understand. So for
<v Speaker 1>anybody who's interested in ADF, I'm going to point you
<v Speaker 1>to the ADF chapter of Delay Don't Deny from now
<v Speaker 1>on because I really think that's the best resource out there.
<v Speaker 1>The success Stories chapter is all new and it is
<v Speaker 1>so inspirational. I want to thank everybody in our community
<v Speaker 1>who shared their stories. I wasn't sure how I was
<v Speaker 1>going to gather the stories. I just made one post
<v Speaker 1>in the community and popped it up there. I didn't
<v Speaker 1>know if I was going to have to send it
<v Speaker 1>out to my email list or ask far and why,
<v Speaker 1>But I just popped it in the community and got
<v Speaker 1>amazing stories. And you know what, Scherry, there are people
<v Speaker 1>that who's stories I know right, I know their story already,
<v Speaker 1>and they shared it and I loved those stories. There
<v Speaker 1>were people whose names I was not familiar with. I
<v Speaker 1>guess they're community lurkers. They're they're in the community, they're reading,
<v Speaker 1>they're part of it, but they don't post a lot,
<v Speaker 1>they don't share, they're not super super vocal, and some
<v Speaker 1>of those stories blew me away because I was like,
<v Speaker 1>who is this person? And this story is so amazing?
<v Speaker 1>Why have I not heard it? So anyway, the success
<v Speaker 1>stories section is so inspirational and I just want to
<v Speaker 1>thank everyone who's shared. So going forward, if you were
<v Speaker 1>new to intermittent fasting, or if you want to share
<v Speaker 1>intermittent fasting with a friend or family member, I recommend
<v Speaker 1>that you start with the second edition of Delayed on Deny.
<v Speaker 1>That's the one I want you to share with other people.
<v Speaker 1>And if you're an experienced intermittent faster, I think you'll
<v Speaker 1>also enjoy the book. It's a great refresher and you're
<v Speaker 1>going to love the success stories as much as I do.
<v Speaker 1>So you know, we've got the other resources, like twenty
<v Speaker 1>eight day Fast Art day by day is still going
<v Speaker 1>to be great. But think about all the people in
<v Speaker 1>all the years from twenty sixteen to twenty twenty who
<v Speaker 1>just read Delayed on Tony and then they started and
<v Speaker 1>they were super successful. That's all they needed, right, And
<v Speaker 1>so I think that that's the book that keep it simple.
<v Speaker 1>Start with Delayed on Tonight. It's finally ready. Like I said,
<v Speaker 1>what were you going to add?
<v Speaker 2>Well, I was just going to ask if somebody comes
<v Speaker 2>and says, I'm brand need to fasting, where do I start?
<v Speaker 2>Would you recommend them get Delayed on Tonight and the
<v Speaker 2>twenty eight day Faith Fast start well and.
<v Speaker 1>In Delight on Deny during the Eating Window chapter, I
<v Speaker 1>give them the basics and I'm like, if you want more,
<v Speaker 1>step by step, twenty eight day Fast start day by day.
<v Speaker 1>So I really think that start with Delayed on Deny.
<v Speaker 1>Get the basics down because it's just what you need
<v Speaker 1>to know and not more than that. It's the netty gritty, Yeah, right,
<v Speaker 1>it's really what you need to know. Your friend who
<v Speaker 1>isn't going to read fast Feat Repeat right can read
<v Speaker 1>delaight on tonight. It's pretty simple.
<v Speaker 2>Well, and I would say yet, because here's what I
<v Speaker 2>think happens. It's kind of overwhelming for people. At first,
<v Speaker 2>they're still caught up and I don't think I can
<v Speaker 2>do this. But then once they start doing it, they
<v Speaker 2>start living their lifestyle. Then that's when your brain starts
<v Speaker 2>questioning like, how does this work? How is this benefiting?
<v Speaker 2>And then that's a great then jumping point to fast fees.
<v Speaker 1>Repeat, and that's the path. That's the path that I
<v Speaker 1>think people should follow. And you know I'm a teacher,
<v Speaker 1>right and I'm constantly revising. This is my lesson plan people,
<v Speaker 1>So my lesson plan for you is start with delay
<v Speaker 1>on deny, I get the big picture, get started. If
<v Speaker 1>you need more support for your first twenty eight days,
<v Speaker 1>that's where twenty eight day, fast start day by day
<v Speaker 1>comes in handy. And then as you have more questions,
<v Speaker 1>that's where fast feat Repeat comes in. So that's really
<v Speaker 1>what I think. Yeah, that's the past that I would
<v Speaker 1>put you on. Now, Amazon can be super confusing, so
<v Speaker 1>I have some ordering tips. You do not want to
<v Speaker 1>accidentally end up with a used copy of the first edition,
<v Speaker 1>so you're gonna want to stick to new. And the
<v Speaker 1>first edition does still come up in searches because it's
<v Speaker 1>been around for so long. Like as of today, I've
<v Speaker 1>sold like three hundred and eighty thousand copies of Delayed
<v Speaker 1>on Deny, so there will def and plus there were
<v Speaker 1>as all those pirated ones way back eight right twenty eighteen,
<v Speaker 1>so they'll be popping up one of those. No, I
<v Speaker 1>would avoid used just because who knows what's floating around.
<v Speaker 1>You really want to get a copy of the second edition,
<v Speaker 1>so when you're looking for the listing for Delayed on
<v Speaker 1>Deny to make sure it's the second edition. Second edition
<v Speaker 1>is not in the title of it, but there's some
<v Speaker 1>things to look for. It was published in August of
<v Speaker 1>twenty twenty four. Or when you look at the cover,
<v Speaker 1>they look different. It's got second edition at the bottom
<v Speaker 1>of the cover. The second edition also has my name
<v Speaker 1>as the author at the top and the original has
<v Speaker 1>my name at the bottom. The back cover looks different.
<v Speaker 1>The second edition has a white background. It talks about
<v Speaker 1>my other books in my podcast. Where was the original
<v Speaker 1>first edition? Has like a tan background. So also, by
<v Speaker 1>the way, you can get the new second edition in
<v Speaker 1>hardcover as well as paperback. And of course Kendle and
<v Speaker 1>I really love the way the hardcover turned out. They
<v Speaker 1>didn't us to offer hardcover like this, but I wanted
<v Speaker 1>to really quick also talk about how to get a
<v Speaker 1>Kendle book, because sometimes people get confused about that. You
<v Speaker 1>cannot buy a Kindle book on an iPhone or an
<v Speaker 1>iPad through the Amazon app. I had an email back
<v Speaker 1>and forth with the listener just a couple of weeks ago,
<v Speaker 1>and she's like, why are your books not available on Kindle.
<v Speaker 1>I'm like they are. She's like they're not. And I'm like, well,
<v Speaker 1>let's look again. And so she was trying to buy
<v Speaker 1>it through her iPhone on the app. You have to
<v Speaker 1>be on a Kindle device itself or the Amazon full website,
<v Speaker 1>like on a computer. So just a little note there.
<v Speaker 1>One other you.
<v Speaker 3>Can also do it through your browser on your phone.
<v Speaker 3>You can my browser that past app. It tries to
<v Speaker 3>redirect me. My browser tries to redirect me to the app.
<v Speaker 3>So what I did is I saved.
<v Speaker 1>A link to the Kindle Store on my iPhone so
<v Speaker 1>I can just click on the Kindle store and it
<v Speaker 1>takes me to the Kindle store. You can buy it there.
<v Speaker 1>But that's a little advanced advanced move right there. But
<v Speaker 1>one quick note that I want to share. The audiobook
<v Speaker 1>for the second edition is not yet recorded. That's next
<v Speaker 1>on my agenda. So if you are someone who loves
<v Speaker 1>to listen in audio format, the only edition available on
<v Speaker 1>audio is the first edition, and you could still listen
<v Speaker 1>to the first edition, but you're gonna want the kindle
<v Speaker 1>or the paperback because you're going to want the clean
<v Speaker 1>Fast chapter, You're gonna want the ADF chapter, you're gonna
<v Speaker 1>want the new success Stories section. So I will get
<v Speaker 1>to the audiobook and again that's the part that's the
<v Speaker 1>hardest for getting that audiobook recorded. Ugh, It'll get done though.
<v Speaker 2>All right, Well, let's move on to another listener question.
<v Speaker 2>And these next two questions are kind of similar. They
<v Speaker 2>have similar backgrounds. So this one was sent in from
<v Speaker 2>Kate from Pool, UK. She says, Hi, Jennis Sherry, I
<v Speaker 2>just want to say I'm so thankful for finding FFR
<v Speaker 2>and your podcast as it has released me from years
<v Speaker 2>of dieting and self punishment with food restriction. I'm a
<v Speaker 2>fifty one year old woman living in the UK. I
<v Speaker 2>am five foot two and weigh one hundred and sixty
<v Speaker 2>five pounds. I have another thirteen pounds I would like
<v Speaker 2>to lose to get to my goal weight. I've been
<v Speaker 2>a yo yo dieter my whole life. I started at
<v Speaker 2>twelve when my mom put me on my first diet ever,
<v Speaker 2>even though I wasn't very overweight. I've been clean fasting
<v Speaker 2>since March eleventh of this year. Before that, I was
<v Speaker 2>doing the fast eight hundred Keto diet, which is quite
<v Speaker 2>brutal fasting twenty two to two but dirty fasting eight
<v Speaker 2>hundred calories a day with a max fifty gram carbs
<v Speaker 2>a day, four days a week with a more relaxed weekend.
<v Speaker 2>I lost weight in the first year with it, around
<v Speaker 2>thirty three pounds, but then I plateaued. In the second year.
<v Speaker 2>I came across FFR in the OBCD code and I
<v Speaker 2>started fasting in March without the dieting. My window typically
<v Speaker 2>is nineteen five or twenty four and a bit longer
<v Speaker 2>eating window on weekends. To be honest, I haven't really
<v Speaker 2>lost any weight, which I'm a bit disappointed at. I
<v Speaker 2>would really like to lose those last few pounds as
<v Speaker 2>I feel just a bit pudgy still in certain areas,
<v Speaker 2>especially the flap over my c sectionscar. I have more
<v Speaker 2>energy since fasting, but apart from that, I've not really
<v Speaker 2>seen any quote benefits. I am mostly healthy. I am
<v Speaker 2>in menopause, so I have hip ache and sciatica, and
<v Speaker 2>I'm not on hormone replacement therapy. I eat mostly whole foods,
<v Speaker 2>minimal ultra processed, though I do like wine on weekends
<v Speaker 2>and the occasional bit of chocolate. So I have two questions. First,
<v Speaker 2>how do I lose these last thirteen pounds? ADF is
<v Speaker 2>not really an option for me, as I have two
<v Speaker 2>teenage kids and we eat dinner together every night and
<v Speaker 2>this is precious time for us as a family. Plus
<v Speaker 2>I don't sleep well in a fasted state. Or do
<v Speaker 2>I just keep going with tre.
<v Speaker 1>So we can do that one first we can get
<v Speaker 1>to the second question. Okay, So this is one of
<v Speaker 1>those misconceptions. ADF is not an option because I want
<v Speaker 1>to eat every day. You can eat dinner every single
<v Speaker 1>day with your kids and do a DF.
<v Speaker 2>Yeah, And I want to say too, if she was
<v Speaker 2>doing eight hundred calories four days a week.
<v Speaker 1>Or whatever she was doing fast, one hundred.
<v Speaker 2>Five hundred calorie down day is going to be a.
<v Speaker 1>Breeze for you. Absolutely so, and I really get into
<v Speaker 1>this and delayed on deny in the ADF chapter I
<v Speaker 1>talk about all of this, but you can absolutely have
<v Speaker 1>the five hundred calorie down day and eat dinner with
<v Speaker 1>your family. And you also said you don't sleep well
<v Speaker 1>in the fast date, Well, bam, this takes care of
<v Speaker 1>that as well, so you can do ADF no problem.
<v Speaker 1>Eat the five hundred calorie down day meal. Now the
<v Speaker 1>second part of our question, go ahead and read that.
<v Speaker 2>She says, I'd really like to get into autophagy. So
<v Speaker 2>I've been doing a few longer fasts forty to forty
<v Speaker 2>four hours once or twice a week lately, and I'm
<v Speaker 2>also trying to lose a bit more weight. Not sure
<v Speaker 2>if this is too much. How do longer fast fit
<v Speaker 2>into a thrd approach time restricted eating. I'm worried I
<v Speaker 2>won't get into autopogy unless I do longer fast, and
<v Speaker 2>I'd really like to see some benefits such as better sleep,
<v Speaker 2>your aches and pains, etc. Thank you so much again.
<v Speaker 1>For all you do.
<v Speaker 2>I have embraced if and I see it as a lifestyle.
<v Speaker 1>Now, so let's talk about a little confusion with autophagy.
<v Speaker 1>We don't quote get into autophagy, so that's something. Stop
<v Speaker 1>using that phrasing because we're not trying to get into autopogy.
<v Speaker 1>You're probably thinking of getting into katosis, because we do
<v Speaker 1>get into katosis. We go when we're metabolically flexible, we
<v Speaker 1>go in and out of katosis. But autopogy isn't one
<v Speaker 1>of those things quite like that. Autopogy is more like
<v Speaker 1>a dimmer switch versus a light switch that's on and off.
<v Speaker 1>So it sounds to me like you are chasing autophagy
<v Speaker 1>by having the forty to forty four hour fasts. But
<v Speaker 1>then you didn't mention anything about up days. So if
<v Speaker 1>you're doing a few longer fasts, you are ready are
<v Speaker 1>incorporating ADF, just maybe without the upday. So you absolutely
<v Speaker 1>your homework is get the new version of Delayed on Deny.
<v Speaker 1>You can get it on your kindle in five minutes
<v Speaker 1>five seconds, really really quickly, and go straight to the
<v Speaker 1>ADF chapter. And I want you to read about the
<v Speaker 1>five hundred calorie down day option and the importance of
<v Speaker 1>the up day. Okay. So I also talk in that
<v Speaker 1>chapter about how to do the hybrid approach, which is
<v Speaker 1>where you put some time restraight toed EA or eating
<v Speaker 1>windows on the other days, so you could have a
<v Speaker 1>down day followed by an update, then the next day
<v Speaker 1>can be an eating window day, and it fits right in.
<v Speaker 1>But I really don't want anybody to feel like they're
<v Speaker 1>trying to chase autophagy. Because our body ramps up autophogy
<v Speaker 1>during the clean fast. I eat every day, I do
<v Speaker 1>the daily eating window approach. I have increased autopogy as
<v Speaker 1>needed during my daily fasting time, so I don't want
<v Speaker 1>you to stress about that. I don't want you to
<v Speaker 1>stress about the longer fast. So your reason to do
<v Speaker 1>the longer fast to me is not increased autopogy. You
<v Speaker 1>need the metabolic boost of the upday that follows, because
<v Speaker 1>it sounds to me like you have really done some
<v Speaker 1>metabolic damage with your dietary history, especially the fast eight
<v Speaker 1>hundred in the dirty fasting, so you need the metabolic boost.
<v Speaker 1>So five hundred calorie down day, you still get to
<v Speaker 1>eat with your kids, to family dinner, have something that satisfied,
<v Speaker 1>that satisfies you, and it's going to be so easy.
<v Speaker 1>If you've done that fast eight hundred to eat a
<v Speaker 1>five hundred calories satisfying dinner, then the next day needs
<v Speaker 1>to be a full up day eight to twelve hours
<v Speaker 1>for the upday, that's your metabolic boost. So you can
<v Speaker 1>look at that chapter and see how you'd like to
<v Speaker 1>structure it. One down day a week follow by an upday,
<v Speaker 1>two down days a week each follow by an upday.
<v Speaker 1>Whatever fits into your schedule and feels good.
<v Speaker 2>Yeah, and I was gonna say too, She says she
<v Speaker 2>enjoys a little longer eating windows on the weekends, and
<v Speaker 2>so that's a perfect way to work in an upday.
<v Speaker 2>You can have an update every Saturday and enjoy your
<v Speaker 2>wine and your longer eating window by something down dayDay
<v Speaker 2>Friday on Friday. So I think this will work beautifully
<v Speaker 2>with what what you have going on.
<v Speaker 1>We have another question from Jeanette in Scotland. She says, Hi,
<v Speaker 1>Jen and Sherry, I've just started fast Feast Repeat intermittent fasting,
<v Speaker 1>though I've been doing intermittent fasting for years with sixteen
<v Speaker 1>eight and I've been following doctor Michael Moseley's Fast eight
<v Speaker 1>hundred and more recently Fast Keto eight hundred. I haven't
<v Speaker 1>heard of fast Keto eight hundred.
<v Speaker 2>Did that just come out?
<v Speaker 1>Maybe? So it must have just come out, because that's
<v Speaker 1>the second in a row there meant to now, I've
<v Speaker 1>always managed to lose some weight before my holidays, and
<v Speaker 1>then it all piles back on, and every time I
<v Speaker 1>do it it seems to get harder and harder. I'm
<v Speaker 1>already feeling a difference in this first week about my
<v Speaker 1>chance of success this time. I'm now doing nineteen five already,
<v Speaker 1>which I thought I would struggle with, but it really
<v Speaker 1>feels very natural. I can't tell you how relieved I feel,
<v Speaker 1>as just like Jen, I started dieting at age fourteen
<v Speaker 1>or fifteen, when I really wasn't overweight, and I'm now
<v Speaker 1>sixty six a lifetime of dieting, doing every diet under
<v Speaker 1>the sun, and now I can see why they weren't working.
<v Speaker 1>Having read your book, I heard the podcast with Zoe
<v Speaker 1>and Timspector last Saturday, and it was really a light
<v Speaker 1>bulb moment when you talked about one mail a day
<v Speaker 1>not being one hour but spread over four to five hours.
<v Speaker 1>And I immediately bought your book on Kindle and I've
<v Speaker 1>sent away for your paperback too. I've also bought twenty
<v Speaker 1>eight day Fast Start on kindle and paperback and started
<v Speaker 1>immediately this Sunday. I am five feet one in, weigh
<v Speaker 1>one hundred and forty pounds, and I am now one
<v Speaker 1>hundred and thirty two. I had already done one week
<v Speaker 1>of fast Keto eight hundred before starting FFR. I won't
<v Speaker 1>weigh myself again until the end of the four weeks,
<v Speaker 1>I promise. But I have two questions really. Number One,
<v Speaker 1>I was wondering if DCAF, coffee tea and green tea
<v Speaker 1>are okay as I can't take caffeine and I can't
<v Speaker 1>find any reference in your book. Do you want to
<v Speaker 1>answer that.
<v Speaker 2>Yes, DCAF, coffee tea, green Tea are okay. You know
<v Speaker 2>they all have the same health benefits, just without the caffeine,
<v Speaker 2>so you're good to go there.
<v Speaker 1>And two, I have been drinking sand Pellegrino mineral water,
<v Speaker 1>which I love as it reduces my feeling of hunger,
<v Speaker 1>and wondered how much the mineral content really helps towards
<v Speaker 1>my daily potassium, magnesium, and calcium requirements.
<v Speaker 2>Well, there are small amounts of magnesium and calcium. Some
<v Speaker 2>mineral waters have a very small amount of potassium.
<v Speaker 1>I think, what is it Perrier that does have more?
<v Speaker 2>I'm not sure, I think so. I know San Pellogrino
<v Speaker 2>has more sodium than like Perie does, So it's really
<v Speaker 2>gonna matter based off of which one you're drinking. There
<v Speaker 2>is a lot of research studies out there that says
<v Speaker 2>that drinking mineral water helps with bone density, so there
<v Speaker 2>are some benefits to it if you are electrolyte deficient,
<v Speaker 2>if you're having any symptoms of electrolyte deficiency, though, it's
<v Speaker 2>probably not enough to benefit you because if there's enough
<v Speaker 2>that's really going to make a dietary difference, they have
<v Speaker 2>to list those amounts on the label, so you'll want
<v Speaker 2>to look at it. And from what I've seen, I
<v Speaker 2>think maybe San Pelagrino had like maybe four percent of
<v Speaker 2>your daily RDA of potassium. So is it beneficial yes?
<v Speaker 2>Is it enough to rely on that alone? Possibly not
<v Speaker 2>if you're a person who has more electrolyte needs yep.
<v Speaker 1>So Jeanette finishes by saying, I can't tell you how
<v Speaker 1>hopeful and convinced and relieved I am that this internet
<v Speaker 1>and fasting lifestyle is the answer to my battle with
<v Speaker 1>my weight. And I'm looking forward to not having to
<v Speaker 1>restrict any food and being able to eat bread and
<v Speaker 1>pasta and potatoes and fruit in the future. I ate
<v Speaker 1>an apple for the first time in years really today,
<v Speaker 1>So thank you very much, Jen and Sherry. I really
<v Speaker 1>appreciate all you do.
<v Speaker 2>Can I just pop in and say one thing too, Yeah, Jeanette,
<v Speaker 2>So you said.
<v Speaker 1>You were able to lose weight before the.
<v Speaker 2>Holidays, and then it would all pile back on and
<v Speaker 2>every time you do it gets harder and harder. And
<v Speaker 2>that is likely because you were doing this eight hundred
<v Speaker 2>calories with your fasting, and you were seeing some metabolic
<v Speaker 2>slow down. And it sounds like maybe you were doing
<v Speaker 2>this in periods and then stop doing it, so basically
<v Speaker 2>you were not getting metabolic protection like you are right
<v Speaker 2>now with the clean fast and eating in a longer
<v Speaker 2>window every day and eating.
<v Speaker 1>To satiety every day.
<v Speaker 2>So I think you're going to see a big difference
<v Speaker 2>this time around.
<v Speaker 1>Yeah. Absolutely. Now it's time for our tweak of the week.
<v Speaker 1>You know, I always say tweak it till it's easy,
<v Speaker 1>But the tweak that works for me might not be
<v Speaker 1>the one that works for you. And that's why it's
<v Speaker 1>super helpful to hear how other intermittent fasters are making
<v Speaker 1>intermittent fasting work for them. Jennifer in Texas says, I
<v Speaker 1>first heard about intermittent fasting years ago, like twenty seventeen,
<v Speaker 1>from someone at my church. She was so enthusiastic about it,
<v Speaker 1>so I looked into it, and I thought, that's cool.
<v Speaker 1>But I could never go without eating. I'll just keep
<v Speaker 1>trying to eat healthy and exercise. Fast forward to the
<v Speaker 1>end of twenty twenty three, I was roughly thirty pounds overweight.
<v Speaker 1>I was diagnosed with non alcoholic fatty liver disease. I
<v Speaker 1>was tired all the time, and I worried that I
<v Speaker 1>would end up with more preventable diseases like my parents have.
<v Speaker 1>I remembered the enthusiasm of that intermittent faster and all
<v Speaker 1>the benefits she told me about. I decided to do
<v Speaker 1>more research and quickly came across Fast Feast Repeat. I
<v Speaker 1>listened to that audiobook faster than any other book before,
<v Speaker 1>and then I listened again, and then I bought a
<v Speaker 1>hard copy. Just about everything made so much sense. The
<v Speaker 1>one thing Jen said that never really clicked was just
<v Speaker 1>eat until you're satisfied, until this past week, I didn't
<v Speaker 1>plan my meals one day, and so I just ate
<v Speaker 1>whatever was readily available, and then I ate some more
<v Speaker 1>because I didn't feel like I had eaten what I should.
<v Speaker 1>By all accounts, I should have been full by this point,
<v Speaker 1>and I guess I was, but I didn't want to
<v Speaker 1>stop eating. Then it clicked. This is what Jen means
<v Speaker 1>when she says eat until satisfied. I had eaten unsatisfying food,
<v Speaker 1>so I was still on the hunt to find something satisfied.
<v Speaker 1>I learned two lessons that day, plan my meals and
<v Speaker 1>snacks ahead of time, and two Now I know what
<v Speaker 1>feeling satisfied means and I can use that to plan
<v Speaker 1>my eating window. Thank you for all you have taught me.
<v Speaker 1>I am making progress toward my health goals, and I'm
<v Speaker 1>looking forward to getting my liver scanned again within this
<v Speaker 1>next year to check for progress. I love that.
<v Speaker 2>And you know, we often tell people, you know, listen
<v Speaker 2>to your body. So if you're feeling binge, or you're
<v Speaker 2>struggling with your fasts, or you're waking up in the
<v Speaker 2>middle of the night hungry, or you're going to bed hungry,
<v Speaker 2>that's when you really have to look at what you're eating,
<v Speaker 2>How are you structuring your windows? Are you eating, you know,
<v Speaker 2>foods that are satisfying your body's nutritional needs. There's a
<v Speaker 2>lot more than just open the window, eat and close
<v Speaker 2>the window. You've really got to at some point tune
<v Speaker 2>into your body, really start paying attention to satiety and satisfaction.
<v Speaker 2>And I really think satisfied action is satiety are two
<v Speaker 2>entirely different things.
<v Speaker 1>Well, I added something to delay, do not deny about
<v Speaker 1>feeling satisfied, and I said, the goal is to feel physically,
<v Speaker 1>emotionally and nutritionally satisfied, because I think all three of
<v Speaker 1>those things are important. Like, for example, for me, I
<v Speaker 1>can be physically satisfied and nutritionally satisfied and not emotionally satisfied,
<v Speaker 1>and then I want to keep eating. You know, maybe
<v Speaker 1>I was trying to do whole food plant based and
<v Speaker 1>the food just wasn't satisfying enough or whatever. Someone when
<v Speaker 1>I was trying to eat keto and I was not
<v Speaker 1>that didn't work for me. Physically, I wasn't satisfied, or
<v Speaker 1>I wasn't nutritionally satisfied. So I think we need all
<v Speaker 1>of that physical, nutritional, and emotional satisfaction. All are important
<v Speaker 1>and they play a role. Like if I ate nothing
<v Speaker 1>but like nutritionally perfect meals that weren't delicious, I would
<v Speaker 1>not be emotionally satisfied. Delicious is a factor. It's got
<v Speaker 1>to be delicious, right right.
<v Speaker 2>And you know, and I've before I can be physically satiated.
<v Speaker 2>Is like my belly feels full and I don't feel
<v Speaker 2>like I can eat another bite, but I'm I'm hungry.
<v Speaker 2>It's that kind of deepen your soul hungry, and it's
<v Speaker 2>that kind of nagging. I feel so hungry, but I
<v Speaker 2>ate enough and I'm full, And that tells me I
<v Speaker 2>did not meet my nutritional needs.
<v Speaker 1>That way, your body's not nutritionally satisfied, right Yeah.
<v Speaker 2>So yep, Sometimes we have to be a detective and
<v Speaker 2>we have to really figure out what's going on in
<v Speaker 2>our window. And you know, if that means you keep
<v Speaker 2>a food log for a little bit and make some
<v Speaker 2>notes about how you felt after you close your window
<v Speaker 2>and how you felt the next day, you might figure
<v Speaker 2>out that there's some certain foods that just don't work
<v Speaker 2>well for you in your window, that don't.
<v Speaker 1>Leave you satisfied.
<v Speaker 3>Yep.
<v Speaker 2>So what we love to leave you with inspiration or
<v Speaker 2>motivational quotes, and this week we have a quote from
<v Speaker 2>Carol our bodies are custom made maintenance. Will not turn
<v Speaker 2>a pickup into a Porsche, but it will make it
<v Speaker 2>run as well as possible so that it can haul,
<v Speaker 2>pull and get people where they need to go. My
<v Speaker 2>body will never be willowy, but do I want that?
<v Speaker 2>It would be nice to look at, but that's not
<v Speaker 2>It was designed for my soul. Craves adventure, speed, movement,
<v Speaker 2>and good food. My body was designed for those things.
<v Speaker 2>My body was custom fit for the goals of my soul.
<v Speaker 2>My job is to keep her tuned up and ready
<v Speaker 2>to go.
<v Speaker 1>That is just beautiful, Carol. It is.
<v Speaker 2>I love it so much because I have often been
<v Speaker 2>like Gosh, I wish I was just long and lean.
<v Speaker 2>I wish I had those long, thin arms and legs.
<v Speaker 2>But then I look at like my job that I
<v Speaker 2>do and how much heavy lifting I have to do,
<v Speaker 2>and like her, I also crave adventure and speed and movement,
<v Speaker 2>and I want to, you know, climb boulders and jump
<v Speaker 2>off things, and I need muscles to do all of that.
<v Speaker 1>So yeah, yeah, thanks so much for listening today. We
<v Speaker 1>would love to have you join us in the Delayed
<v Speaker 1>on Tonight community where you can interact with both me
<v Speaker 1>and Sherry, plus the most supportive bunch of intermittent fasters
<v Speaker 1>you'll find anywhere. Go to Jenstevens dot com slash community
<v Speaker 1>to join us.
<v Speaker 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the show,
<v Speaker 2>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, say