Episode 81: Is Your Fast Clean, Loving Your Body, Dealing With Hunger, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only, and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life podcast.
<v Speaker 1>How are you doing today's Sherry?
<v Speaker 2>I am doing great. I just looked up and saw
<v Speaker 2>that this podcast is going to come out on January
<v Speaker 2>fifteenth of twenty twenty five. Yeah, we'll be halfway through
<v Speaker 2>the month of January.
<v Speaker 1>I know that's crazy.
<v Speaker 2>Yeah, time flies, huh.
<v Speaker 1>Yeah, does twenty twenty five. That just seems nuts. Anyway.
<v Speaker 1>I keep saying that over and over, kids, because it's.
<v Speaker 2>Like we talked about that a couple episodes again, think so,
<v Speaker 2>but it.
<v Speaker 1>Just still feels crazy. I mean, we're a quarter of
<v Speaker 1>the way through twenty twenty five. Is a quarter of
<v Speaker 1>the way through the the twenty Yeah, yeah, the twenty century.
<v Speaker 1>I was trying whatever, I was trying to figure out
<v Speaker 1>how to explain it.
<v Speaker 2>Yeah, yeah, anyway, anyway, will Yeah, it just makes you
<v Speaker 2>think time is flying, and in the blink of an eye,
<v Speaker 2>we're all going to be retired, if not already. If
<v Speaker 2>you're not already retired, but if you are retired, I'm
<v Speaker 2>sure it felt like a blink of an eye that
<v Speaker 2>you were well, I'm retired fifty Okay, Well that's true.
<v Speaker 2>I do think retirement. I did hate your retirement being
<v Speaker 2>like posting not working anymore.
<v Speaker 1>Okay, yeah, yeah, I.
<v Speaker 2>Won't be retired till I'm seventy. So anyway, all right, Well,
<v Speaker 2>we have a win today. Shared by Mary pat. Mary
<v Speaker 2>Pat wrote two weeks ago today, my dad left this
<v Speaker 2>world to live with Jesus. My husband Alan and I
<v Speaker 2>have been doing intermittent fasting for five and a half years.
<v Speaker 2>We packed and drove the six to seven hours to
<v Speaker 2>my sister's home where she lived with my dad. We
<v Speaker 2>spent the next nine days helping with funeral mass arrangements,
<v Speaker 2>internment arrangements, paperwork, and going through all of his earthly
<v Speaker 2>possessions to determine what to keep for family members and
<v Speaker 2>what to donate. We help shop for food and make
<v Speaker 2>food and make arrangements for family members that had traveled
<v Speaker 2>from all over the country to attend my dad's funeral
<v Speaker 2>and celebration of life. During the drive down to Portland,
<v Speaker 2>my husband and I decided to give ourselves grace in
<v Speaker 2>the coming days relative to our IF schedule. IF has
<v Speaker 2>become so ingrained in us after five and a half
<v Speaker 2>years that we didn't even flench and naturally kept our
<v Speaker 2>regular eating window of ten am to two pm. People
<v Speaker 2>were literally eating around us from the time we got
<v Speaker 2>up in the morning to the time we went to
<v Speaker 2>bed at night, and it didn't phase us. My siblings
<v Speaker 2>I am the oldest of five, kept asking how we
<v Speaker 2>had so much energy and kept going when they were exhausted.
<v Speaker 2>It was keeping to our IF schedule even though we
<v Speaker 2>did not eat as clean as we do at home.
<v Speaker 2>One sibling told me that I looked great, never better.
<v Speaker 2>The last time we saw each other was ten plus
<v Speaker 2>years ago. Again, if we have known for years that
<v Speaker 2>we will always live intermittent fasting lifestyle, but to be
<v Speaker 2>put to such a huge test after the quote summer
<v Speaker 2>of bubble wrap, as my husband had successful spinal surgery
<v Speaker 2>in July, we know that it's truly cemented into our
<v Speaker 2>lifestyles and we are so grateful. And I do love
<v Speaker 2>that just the fact that you know, your life was
<v Speaker 2>sort of an upheaval there for a couple of weeks,
<v Speaker 2>you had such a big loss, and you just naturally
<v Speaker 2>fasted because it's what you do.
<v Speaker 1>Yeah, I'm so sorry to hear about your dad, Mary, Pat.
<v Speaker 1>You know I've recently gone through that, and you're right,
<v Speaker 1>it's you know, I told myself, I'm going to give
<v Speaker 1>myself grace while I was with my family and we
<v Speaker 1>were making the arrangements and doing all the things that
<v Speaker 1>needed to be done. But even with you know, allowing
<v Speaker 1>myself more flexibility, I still gravitate to that daily five
<v Speaker 1>hour window that seems to even if I opened early,
<v Speaker 1>I would find myself closing because I was done, so.
<v Speaker 2>All right.
<v Speaker 1>So now we have a question from a listener. This
<v Speaker 1>question is from over sixty five in Kansas. I am
<v Speaker 1>sixty seven years old and can't seem to get rid
<v Speaker 1>of belly fat or my muffin top. I am at
<v Speaker 1>one hundred and thirty pounds. I'm five foot three inches
<v Speaker 1>and my goal weight is one hundred and twenty five.
<v Speaker 1>I've been practicing AYA for about three years. Haven't really
<v Speaker 1>seen too much change in my body or weight in
<v Speaker 1>that time. Is it true that people who are over
<v Speaker 1>sixty five should eat breakfast? I will admit that I
<v Speaker 1>was much more dedicated to the program three years ago
<v Speaker 1>than I am now. I saw some immediate results, but
<v Speaker 1>it didn't stay that way. All right, Sure, what do
<v Speaker 1>you have to say for over sixty five in Kansas?
<v Speaker 2>Well, hello from a Kansas girl. So you're over sixty five.
<v Speaker 2>According to the smart Bai calculator, you are at the
<v Speaker 2>lower end of a normal weight for your body height
<v Speaker 2>and age. So as we get older, you know, our
<v Speaker 2>weight distributes a little bit differently. We don't have as
<v Speaker 2>much muscle mass. That's very natural, and we also have
<v Speaker 2>to realize that over time, our skin is just not
<v Speaker 2>going to bounce back like it used to. And we
<v Speaker 2>know we all have a little bit of skin challenges
<v Speaker 2>as we get older. I know, I'm fifty one, I do.
<v Speaker 2>So as far as you say you want to get
<v Speaker 2>rid of belly fat, I mean, I can't see you,
<v Speaker 2>but I think what you're experiencing is something that almost
<v Speaker 2>all women have, which is just a little bit of
<v Speaker 2>fluff around their waist that when you put on pants,
<v Speaker 2>it shows. And I used to be obsessed with this, Okay,
<v Speaker 2>I would wear my swim suit bottoms too big so
<v Speaker 2>that it didn't give me a little roll around the
<v Speaker 2>top of my swimsuit bottoms. And then I was looking
<v Speaker 2>online and I was looking at swimsuit models and they
<v Speaker 2>all have a little bit of fluff over the top
<v Speaker 2>of their swimsuit bottoms. It's the way we're made. So
<v Speaker 2>I don't think that you should even I mean, it's
<v Speaker 2>easy for me to say don't stress out about it,
<v Speaker 2>but I'm going to say, don't stress out about it.
<v Speaker 2>Your regular BMI is twenty three, your smart BMI is
<v Speaker 2>thirty three out of seventy, which is fabulous, And the
<v Speaker 2>smart BMI says that you are normal weight and your
<v Speaker 2>weight is ideal for your health, and it says that
<v Speaker 2>you're even if you gained four pounds, your weight would
<v Speaker 2>still be at a great weight for you. This is
<v Speaker 2>a healthy range which is supposed to help you with
<v Speaker 2>metabolic health. And you know, so really, the only thing
<v Speaker 2>I would suggest is to focus on getting an exercise
<v Speaker 2>every single day, include some strength training. Even if you
<v Speaker 2>were to gain or lose five pounds, this five pounds
<v Speaker 2>that you're trying to lose, it doesn't mean it's coming
<v Speaker 2>from your muffin top. It could be coming from some
<v Speaker 2>visceral fats. And you know what, we have to look
<v Speaker 2>at quality of life and just you know, feeling good
<v Speaker 2>in our bodies, feeling energetic, feeling very strong. So, you know,
<v Speaker 2>is it worth really changing what you eat, how much
<v Speaker 2>you eat, just to try to, you know, get rid
<v Speaker 2>of this muffin top that you're worried about. In my mind,
<v Speaker 2>it's not. And also as we approach seventy and over,
<v Speaker 2>you know, longevity experts are really saying we should not
<v Speaker 2>be trying to lose weight. What we need to be
<v Speaker 2>trying to do is to maintain weight unless you are
<v Speaker 2>so overweight that you are metabolically unhealthy. They are recommending
<v Speaker 2>that people maintain their weight when they get to seventy
<v Speaker 2>and over because it is very important for longevity. And
<v Speaker 2>oftentimes when you start to lose weight over that age,
<v Speaker 2>you know you are more prone to lose some muscle
<v Speaker 2>mass with your fat. Hopefully we don't have that problem
<v Speaker 2>with intermint fasting, but we don't have any studies on
<v Speaker 2>people over seventy and intermittent fasting and how their bodies
<v Speaker 2>are responding with their muscle mass. So just being healthy,
<v Speaker 2>I want you to really embrace the fact that you're
<v Speaker 2>living a lifestyle that you like and that you really
<v Speaker 2>are at a healthy weight, and just embrace fats. Do
<v Speaker 2>you have anything else to say.
<v Speaker 1>Jen, Well, I think what you said about muffin Top
<v Speaker 1>and the swimsuit models with their bathing suits and a
<v Speaker 1>lot that was such a great reminder for all of
<v Speaker 1>us that bodies naturally are going to have some squish.
<v Speaker 1>I remember years ago I was at a restaurant waiting
<v Speaker 1>for a table and this tiny, little, skinny girl came in.
<v Speaker 1>I mean she was like tiny, skinny, so skinny, and
<v Speaker 1>she had on a really tight shirt and her bra
<v Speaker 1>was too small for her. How do I know her
<v Speaker 1>bra was too small for her because she had what
<v Speaker 1>someone might call back fat right right poking all around
<v Speaker 1>the side of her bra, like she had all those
<v Speaker 1>bulges on her back. But she was tiny, I mean
<v Speaker 1>literally tiny, but her bra was too tight. So I
<v Speaker 1>was like, look at there, she looks like she's got
<v Speaker 1>a lot of backfat, but she doesn't. She's tiny. Her
<v Speaker 1>bra is too tight, and like that was like a
<v Speaker 1>moment of like, law, well, you know, realizing that too
<v Speaker 1>tight clothes make you look like, you know, there's a
<v Speaker 1>problem there, and so wearing clothes that fit you properly,
<v Speaker 1>whether it's your bra or your pants or whatever it is,
<v Speaker 1>you're not going to have all the bulges if your
<v Speaker 1>clothes fit you well. So as we go through menopause
<v Speaker 1>and get older and over, sixty five in Kansas is
<v Speaker 1>sixty seven, say, menopause has been a while back, women
<v Speaker 1>do naturally get softer around the middle after menopause. I
<v Speaker 1>was listening to a Zoe podcast about menopause, maybe last
<v Speaker 1>year at some point, I can't remember when or which one.
<v Speaker 1>They've had several menopause episodes, but Sarah Berry, who is
<v Speaker 1>one of their top research scientists, has just recently gone
<v Speaker 1>through menopause, and she's very she's small, she's healthy, she
<v Speaker 1>has a healthy lifestyle. And she talked about after she
<v Speaker 1>was going through the menopausal change, she started to get
<v Speaker 1>more belly fat, and they talked about biologically why that happens.
<v Speaker 1>And so we can really beat ourselves up, but a
<v Speaker 1>sixty seven year old body, we should not expect it
<v Speaker 1>to be the same as the body we had before.
<v Speaker 1>But it's it's just the change that we're going through.
<v Speaker 1>So if you feel like you're getting a muffin top
<v Speaker 1>from your pants, I would go shopping and finding some
<v Speaker 1>pants that fit you well, and it might be a
<v Speaker 1>larger size than you're wearing. And I don't want you
<v Speaker 1>to feel discouraged about that, because numbers are just numbers,
<v Speaker 1>you know. I shared on this podcast before, in the
<v Speaker 1>fall of I think it was twenty twenty three, I
<v Speaker 1>went shopping for new Genes just because like a pair
<v Speaker 1>that I'd had for years like got a rip in
<v Speaker 1>the butt, just because they were old now and I
<v Speaker 1>just needed to get some new genes. And that day
<v Speaker 1>I fit in size zero and I also fit in
<v Speaker 1>size four, and so I bought four pairs of Genes
<v Speaker 1>two or size zero two or size four. And I
<v Speaker 1>could have like said, I can't buy these size four.
<v Speaker 1>It's a four. I can only buy size zero. But
<v Speaker 1>the number is not relevant fit. I bought the genes
<v Speaker 1>that fit me no matter what the size said. So
<v Speaker 1>I would go get some pants that do not give
<v Speaker 1>you a muffin top. Wear the clothes that fit you well,
<v Speaker 1>and don't worry about what size that is. As Sherry said,
<v Speaker 1>your smart BMI is if we draw on exactly halfway
<v Speaker 1>in the healthy weight range, you're below the midpoint of that.
<v Speaker 1>So you are at a healthy weight. And even if
<v Speaker 1>you lost five more pounds, it's not going to change.
<v Speaker 1>You're not going to be like, Okay, everything's perfect now,
<v Speaker 1>you're still it's I don't want you. I want you
<v Speaker 1>to let that go. I want you to let that
<v Speaker 1>number go. And I would focus on muscle building activities
<v Speaker 1>just because as we get older that's important. And feel
<v Speaker 1>good in your clothes.
<v Speaker 2>Yeah, And I want to just address she said, is
<v Speaker 2>it true that sixty five plus people should eat breakfast
<v Speaker 2>as well? I'm not sure where that information came from.
<v Speaker 2>I mean, and here's here's what I want you to
<v Speaker 2>look at. Are you better off waking up in the
<v Speaker 2>morning and having a pastry with your black coffee at
<v Speaker 2>eight am? Or are you better off waiting until the
<v Speaker 2>afternoon to break your fast with a highly nutritious meal.
<v Speaker 2>I mean just to call something breakfast. That is such
<v Speaker 2>a varied choice, right, So, is there some particular reason
<v Speaker 2>why somebody over sixty five needs to wake up and eat? No,
<v Speaker 2>unless you just like a morning window. Do you need
<v Speaker 2>to eat at some point during the day and break
<v Speaker 2>your fast at some point during the day, yes, you know.
<v Speaker 2>Do you need to be eating nutrious foods that help
<v Speaker 2>keep your blood sugar stable and provide energy and macro
<v Speaker 2>and micro nutrients. Absolutely. Is keeping muscle mass important, Yes,
<v Speaker 2>but there's various ways to do that, and by just
<v Speaker 2>saying everybody over sixty five needs eat breakfast or missing
<v Speaker 2>the boat like so I would worry about that at all.
<v Speaker 1>If someone is concerned that you're overly frail and losing muscle,
<v Speaker 1>the answer to that is not add back breakfast. The
<v Speaker 1>answer is work your muscles. I saw somebody it was
<v Speaker 1>I think it was on Facebook. I saw some photo
<v Speaker 1>of some lady. She's like a rancher, and she was
<v Speaker 1>like looked amazing, and I don't think she was an
<v Speaker 1>intermittent faster, but she has a very active lifestyle. I
<v Speaker 1>couldn't believe how old she was. It was the point.
<v Speaker 1>The way that we stay healthy and youthful is by
<v Speaker 1>working our muscles nourishing our bodies well, and I think
<v Speaker 1>intermittent fasting is part of that right tool kit of
<v Speaker 1>staying healthy. And so I would like for you to
<v Speaker 1>shift a little bit over sixty five in Kansas from
<v Speaker 1>you your doing fasting for weight laws, and I'd like
<v Speaker 1>you to shift to that you're doing fasting for the
<v Speaker 1>health benefits and dedicate yourself for that. Change your why
<v Speaker 1>a little bit.
<v Speaker 2>All right, So we have a question from Eve in
<v Speaker 2>Shelburne Falls, Massachusetts. She says, Hello, Jin, I am so
<v Speaker 2>heavenly thankful for your hard work that has freed me
<v Speaker 2>already so much. I have a history of trying every
<v Speaker 2>diet you did, including hCG five times and succeeding only
<v Speaker 2>to gain more and more weight after each quote success.
<v Speaker 2>This if lifestyle is what I've always needed to organize
<v Speaker 2>my rhythms. I am sixty years of age, five foot four,
<v Speaker 2>and my goal weight for my curvy body type is
<v Speaker 2>one hundred and forty four pounds. I started IF on
<v Speaker 2>October six, twenty twenty four, about two months ago at
<v Speaker 2>two hundred and seventeen pounds. I started out physically and
<v Speaker 2>spiritually miserable. As of today, my mood and energy are
<v Speaker 2>so inspired. I can hike easily trails with my dog
<v Speaker 2>that were once arduous. I feel bouncy. I like that bouncy.
<v Speaker 1>I like that too.
<v Speaker 2>I've already gone down nineteen pounds. How can this be?
<v Speaker 2>I also have muscle tone appearing already. I jumped into
<v Speaker 2>the deep end from day one with totally clean fasting
<v Speaker 2>nineteen to twenty hours a day. I have been eating
<v Speaker 2>more than I need to in my five hour window,
<v Speaker 2>which is becoming less fun the cleaner my body feels.
<v Speaker 2>But I have a few questions. My window is from
<v Speaker 2>two pm to seven pm. I have made it to
<v Speaker 2>three pm a few times, but generally from eleven to
<v Speaker 2>two my hunger is extreme. I have managed to plunge
<v Speaker 2>myself into work activities to get through it. Would more
<v Speaker 2>water help, because then when I eat it last, the
<v Speaker 2>insulin rush is so intense I have to lay down
<v Speaker 2>and crash for a half hour more. How can I
<v Speaker 2>avoid this. This insulin crash would be better before bed,
<v Speaker 2>but I don't think I can make it all day
<v Speaker 2>without eating, since it's already so hard to make it
<v Speaker 2>till two pm. Also, I had one day of every
<v Speaker 2>muscle in my body hurting as if I had run
<v Speaker 2>a marathon, when I had only had a mellow day before.
<v Speaker 2>Is this a good sign? My clothes are fitting very differently.
<v Speaker 2>But I seem to be at a plateau this week.
<v Speaker 1>All right, Eve, I want to dig in and I
<v Speaker 1>wish I could talk to you. I wish we're having
<v Speaker 1>a conversation. You have been fausting, and I'm not really sure.
<v Speaker 1>I get two months ago, you started fausting two months ago, so,
<v Speaker 1>and you're doing a five hour eating windows. So after
<v Speaker 1>two months of a five hour eating window, you should
<v Speaker 1>be fat adapted by now. So you should not be
<v Speaker 1>having extreme hunger from eleven to two every day if
<v Speaker 1>you're fast and clean and fat adapted. So I am
<v Speaker 1>thinking you might be accidentally breaking your fast and not
<v Speaker 1>realizing it. And so let's really check in for those
<v Speaker 1>sneaky fast breakers. Like we had someone in our community
<v Speaker 1>who was having an issue getting till the afternoon and
<v Speaker 1>was having extreme hunger every day, and turns out that
<v Speaker 1>there was a medication she was taking in the morning
<v Speaker 1>didn't have to be taken in the morning. She shifted
<v Speaker 1>when she's taking the medication, and suddenly the fast got easier.
<v Speaker 1>So if you are accidentally breaking your fast with something,
<v Speaker 1>then that would give you the extreme hunger. So what
<v Speaker 1>can I do that?
<v Speaker 2>Right there?
<v Speaker 1>Go ahead?
<v Speaker 2>Yep. We also, I don't can't remember we've talked about
<v Speaker 2>this before, but we have noticed again and again that
<v Speaker 2>there are some people who either they've always had instant
<v Speaker 2>coffee or they have found that they never really drank coffee,
<v Speaker 2>and they introduced coffee with fasting, and so they thought
<v Speaker 2>instant coffee was the way to do it. There are
<v Speaker 2>a lot of instant coffees out there that even seasoned
<v Speaker 2>fasters will say, I drank this, and I think it
<v Speaker 2>broke my fast. If you look at the ingredients, it's
<v Speaker 2>just coffee, but there's something about the way it's processed.
<v Speaker 2>And I've actually looked it up to try to figure
<v Speaker 2>this out, and there's different ways to process it. But
<v Speaker 2>in one of the ways, they actually turn the coffee
<v Speaker 2>into like a powdered form, and so I don't know
<v Speaker 2>if there's just something about that that your body is
<v Speaker 2>responding to. I don't have an explanation for it. But
<v Speaker 2>if you're drinking a like espresso, powdered coffee, nest cafe, whatever,
<v Speaker 2>maybe try switching your coffee too. Now. I just want
<v Speaker 2>to say that because it's come up a couple times
<v Speaker 2>recently community.
<v Speaker 1>That is one sneaky fastbreaker, and you know you might think, hey,
<v Speaker 1>it's black coffee, so really really, example, let's talk about
<v Speaker 1>what you can have during the clean fast plain water,
<v Speaker 1>nothing added to it, plain sparkling water, no flavors, black coffee,
<v Speaker 1>we're going to dig into that in a minute. And
<v Speaker 1>plain tea actual tea, like real tea made from the
<v Speaker 1>tea plant, right, not all those herbal teas that are different.
<v Speaker 1>So black coffee and plain tea can have issues. You
<v Speaker 1>think you're having something that's just fine and it isn't.
<v Speaker 1>Maybe it's the instant coffee giving you trouble, like Sherry said,
<v Speaker 1>or maybe it's a bottled product. Bottled coffee and bottled
<v Speaker 1>tea that are already prepared often have sneaky fastbreakers in them,
<v Speaker 1>like citric acid or natural flavors or coffee extract avoid
<v Speaker 1>any bottled coffee or tea products that have anything beyond
<v Speaker 1>just coffee and tea and water in the ingredients list.
<v Speaker 1>If the only ingredients are coffee and water or tea
<v Speaker 1>and water, it should be okay. So that's another sneaky
<v Speaker 1>fast breaker.
<v Speaker 2>Some restaurant iced teas or not just tea and water.
<v Speaker 2>They're like a tea concentrate that they remix. Those can
<v Speaker 2>be very problematic. Yep.
<v Speaker 1>So I would really make sure that you are drinking
<v Speaker 1>black coffee, plain tea, plain water, plain sparkling water. But
<v Speaker 1>like I said before medications, vitamins, supplements, I don't want
<v Speaker 1>you to change your medication without talking to your doctor.
<v Speaker 1>But you might be in the habit of taking something
<v Speaker 1>first thing in the morning when really it can wait
<v Speaker 1>and it can be taken later. That might be making
<v Speaker 1>you hungry. But once you're fat adapted, like I said,
<v Speaker 1>you should not be having extreme hunger for hours during
<v Speaker 1>the fast. That is a sign that something is wrong. Oh. Also,
<v Speaker 1>one thing I meant to mention and I forgot salt.
<v Speaker 1>Salt does not break a fast because it's a mineral.
<v Speaker 1>Minerals don't break a fast. Salt makes me starving. I
<v Speaker 1>can't have salt during the fast. So you might be
<v Speaker 1>someone who somebody else said, oh, put a little pink
<v Speaker 1>salt in your water. I actually would not put pink
<v Speaker 1>salt in my water, but maybe someone suggested I.
<v Speaker 2>Do drink salted water.
<v Speaker 1>I don't.
<v Speaker 2>It doesn't make me hungry.
<v Speaker 1>I've never told anybody to drink salted water, however, unless
<v Speaker 1>you're sick in your throat hurts and you're gargling with
<v Speaker 1>it and sipping it for sore throat. But some people
<v Speaker 1>are fine with it. But it makes me starving. I've
<v Speaker 1>tried it. We had somebody who came when Sherry and
<v Speaker 1>Roxy were here this past summer, and she had made
<v Speaker 1>some sea salt and she gave it to us. And
<v Speaker 1>now like I was like, oh, I'll try it. I
<v Speaker 1>hadn't eaten yet. I tried it, starving immediately starving. So
<v Speaker 1>it could be salt making you so hungry, so I
<v Speaker 1>would troubleshoot your fast. I mean it could be even
<v Speaker 1>like you've got to a plug in that smells like cookies.
<v Speaker 1>You know there's something that's triggering your hunger. Because once
<v Speaker 1>you're fat adapted, like I said, you should not have
<v Speaker 1>that feeling and then it sounds like you're having like
<v Speaker 1>a crash after you eat, and that would be a
<v Speaker 1>sign also, like if you're accidentally breaking your fast in
<v Speaker 1>a way that you don't know and that's causing your
<v Speaker 1>blood sugar to crash. Then you eat, and now you're
<v Speaker 1>crashing again. I would first of all make sure that
<v Speaker 1>fast is clean, and then when it's time to really
<v Speaker 1>open your window, I would focus on what you're having
<v Speaker 1>because I can open my window in a way that
<v Speaker 1>causes me to crash or not, and it depends on
<v Speaker 1>what I eat. Really quick acting carbs or sugary things,
<v Speaker 1>highly processed things, they can cause your blood sugar to
<v Speaker 1>go uprol high and then crash right down. And so
<v Speaker 1>having to take a nap every day after you eat
<v Speaker 1>is not a good sign. Yes, you're not going to
<v Speaker 1>have energy as great after you eat as you did
<v Speaker 1>while you were fasting, probably, but it shouldn't be so
<v Speaker 1>severe that you're crashing like that.
<v Speaker 2>I will say too, though, that I do think that
<v Speaker 2>as you progress through your eye of lifestyle, we hear
<v Speaker 2>this a lot in the early days when people are
<v Speaker 2>first starting that they you know, just profoundly tired and
<v Speaker 2>sleepy after they eat, I don't. I have a theory.
<v Speaker 2>I have lots of theories. I have a theory that
<v Speaker 2>your body is used to pushing out so much insulin
<v Speaker 2>a response to food, and we're as when we're insulin resistant, right,
<v Speaker 2>your body's used to push it out all this insulin.
<v Speaker 2>But as we fast and we become more metabolically healthy,
<v Speaker 2>our body now is not pushing out as much insulin,
<v Speaker 2>so we don't get that hard crash afterwards. That's just
<v Speaker 2>kind of my theory is like, as we become more
<v Speaker 2>insulin sensitive and stuff.
<v Speaker 1>We don't have as much insulin that's making it because
<v Speaker 1>insulin makes it crash down, so that I think that's
<v Speaker 1>a really that's a very plausible theory. Now. She also
<v Speaker 1>mentioned that every muscle in her body was hurting, as
<v Speaker 1>if you'd run a marathon. I have no idea why.
<v Speaker 2>I mean, that could be an electrolyte issue. It can
<v Speaker 2>cause muscle pain like that, like heavy feeling, like your
<v Speaker 2>muscles feel heavy or painful, crampy. That can be an
<v Speaker 2>electrolyte issue. I wonder if you're taking any medication that
<v Speaker 2>like a diuretic. A lot of blood pressure medications have
<v Speaker 2>a built in diuretic in them. So if you continue
<v Speaker 2>to have like achy muscle feelings or just pour energy
<v Speaker 2>during the fast, it might be worth, you know, visiting
<v Speaker 2>your doctor and having just a basic lab done just
<v Speaker 2>to check your like potassium and magnesium levels, your sodium levels,
<v Speaker 2>and your blood because it can kind of give you
<v Speaker 2>an idea if you are slightly dehydrated, and if you're
<v Speaker 2>drinking a lot of water during your fast, you can
<v Speaker 2>dehydrate yourself further. And if it's your medication doing it,
<v Speaker 2>you know there might be an option for a different
<v Speaker 2>kind of medication because a lot of times we're able
<v Speaker 2>after we start fasting to get off those blood pressure
<v Speaker 2>medications anyway, or at least lower them or reduce them.
<v Speaker 2>So if it's something that continues, you definitely do want
<v Speaker 2>to check in to that a little bit more deeply.
<v Speaker 1>Yeap, All right, now it's time for our segment called
<v Speaker 1>what's your Why. Most of us begin intermittent fasting with
<v Speaker 1>weight loss in mind, but there is so much more
<v Speaker 1>to what intermittent fasting can do for us beyond weight loss.
<v Speaker 1>If your why is deeper than weight loss alone, you're
<v Speaker 1>more likely to find long term success because you view
<v Speaker 1>intermittent fasting as a lifestyle.
<v Speaker 2>This week we have a wife from Letty. She says,
<v Speaker 2>I want some sense of normalcy and for my health
<v Speaker 2>to be on track. I don't want to add any
<v Speaker 2>more meds to my life. And I've always been one
<v Speaker 2>to follow a healthy lifestyle, but more and more I
<v Speaker 2>find more time to make excuses than to run, and
<v Speaker 2>my heart and mind misses the old me. So it
<v Speaker 2>sounds like, yeah, just life lifestyle all in all has
<v Speaker 2>gotten to one of more complacency, and she's wanting to
<v Speaker 2>really dedicate her life to having a healthy lifestyle. And
<v Speaker 2>that happens.
<v Speaker 1>Yeah, that does it. And you know a lot of time,
<v Speaker 1>it can just happen in seasons of our life when
<v Speaker 1>we're looking out for everyone but ourselves. Right, you know,
<v Speaker 1>you're taking care of your family, and then you realize
<v Speaker 1>you've been on the back burner and now it's time
<v Speaker 1>to take care of you, right.
<v Speaker 2>All right, So we have a question from Gina. Gina wrote,
<v Speaker 2>both of you seem like you have never struggled with
<v Speaker 2>body image or self esteem. You both seem like outgoing
<v Speaker 2>ladies without a brain full of self doubt. So I
<v Speaker 2>don't know if you can help me or not, I
<v Speaker 2>guess I want to know how can I act more
<v Speaker 2>confident like you two ladies? How do you stop the
<v Speaker 2>hate for your body and past failures for making you
<v Speaker 2>give up and just stop trying to fight the inevitable.
<v Speaker 2>It seems like no matter how hard I work, there
<v Speaker 2>are still things about my body I can't change. So
<v Speaker 2>I wonder why I'm working so hard only to still
<v Speaker 2>hate my body. And then I throw in the towel
<v Speaker 2>and then I feel disgusting. So I start fasting again,
<v Speaker 2>and things are going great until my favorite genes don't
<v Speaker 2>fit or my sleeves feel tight on my arms, and
<v Speaker 2>then again I think, oh well, I might as well
<v Speaker 2>just eat. I know I can't be the only one
<v Speaker 2>who feels this way, So how do you stop it?
<v Speaker 1>Oh Gina, if.
<v Speaker 2>You only knew?
<v Speaker 1>Yeah, okay, I have definitely not always felt confident about
<v Speaker 1>my body. And it goes back to my mother being
<v Speaker 1>a dance teacher and growing up in the you know,
<v Speaker 1>with the lea tard and the tides, and my mother
<v Speaker 1>hated her body, still does, and so my mother modeled
<v Speaker 1>for me that you know, and we've both got you know,
<v Speaker 1>we were both a little more pear shaped with the
<v Speaker 1>thighs and the cellua light. My mother called her thighs pones.
<v Speaker 1>I don't know where that came from, but she make
<v Speaker 1>it up. These are She's like, look at my pones pones.
<v Speaker 1>And I've never heard anybody. I don't know, but she
<v Speaker 1>never walked on the beach in a bathing suit that
<v Speaker 1>I can remember my entire life, because she always, like
<v Speaker 1>in the dance studio, she always had a skirt that
<v Speaker 1>covered up her thighs and she said, no one should
<v Speaker 1>look at my thighs. This just discussed. I mean, she
<v Speaker 1>had such bad body image and still does. In fact,
<v Speaker 1>sheery did I tell you this? When she was visiting
<v Speaker 1>here in September, we were talking about I don't know
<v Speaker 1>how it came up, but I said, you know, you
<v Speaker 1>always said to me that no one should look at
<v Speaker 1>thighs with celluli, that we weren't worth being looked at
<v Speaker 1>or something. I can't remember what I said to her.
<v Speaker 1>She's like, well, it's true, and I'm like, oh, she
<v Speaker 1>missed the point I was making. Like she's still at
<v Speaker 1>her age, feels the same way, and so that took
<v Speaker 1>a lot of undoing for me. I remember being in college.
<v Speaker 1>I was a very normal weight and feeling very self
<v Speaker 1>conscious about my thighs, to the point like I can
<v Speaker 1>remember being on the beach with my sorority sisters and
<v Speaker 1>everybody's wearing bathing suits and I am the one who's
<v Speaker 1>wanting to cover up my thighs and feeling very self
<v Speaker 1>conscious about it. I did not wear shorts from the
<v Speaker 1>nineteen nineties, literally until after I lost my weight with
<v Speaker 1>intermittent fact and said to heck with it. This is
<v Speaker 1>just how my thighs look. I've got plenty of cellulite.
<v Speaker 1>Seen my thighs, they're ripley. I have lots of cellulite.
<v Speaker 1>It's how I am made. But I am now at
<v Speaker 1>the point where I have accepted that how my body is.
<v Speaker 1>And you know, I've been two hundred and ten pounds.
<v Speaker 1>You want to talk about struggling with body image. When
<v Speaker 1>I was two hundred and ten pounds, I would walk
<v Speaker 1>into a room and I thought everyone was judging me
<v Speaker 1>for my weight. So, Gina, I get it. Like I
<v Speaker 1>felt like that all the time. Like one time my
<v Speaker 1>sofa was broken, and I think the sofa was badly made,
<v Speaker 1>but I didn't want to call the company and say
<v Speaker 1>something's wrong with the sofa, because I was afraid they'd
<v Speaker 1>look at me and say, of course your sofa's broken,
<v Speaker 1>you're fat. I mean, I have had We are not
<v Speaker 1>people who have never struggled with body image or self esteem.
<v Speaker 1>So I want you to know that we are now,
<v Speaker 1>though older, and have made peace with you know, what
<v Speaker 1>we could consider our flaws. And you know there's a
<v Speaker 1>saying you can't heal a body you hate, yep, So
<v Speaker 1>I would like to encourage you to love your body,
<v Speaker 1>even the things you perceive as flaws. You know, I've
<v Speaker 1>got a little flabby my little stomach there. You know,
<v Speaker 1>I had two babies and I was obese, and my
<v Speaker 1>thighs are full of cellulite. And you know, when I
<v Speaker 1>put on clothes, I can cover it all up.
<v Speaker 2>And hide it.
<v Speaker 1>But I'm still gonna wear my bathing suit on the beach,
<v Speaker 1>even if my mother thinks I shouldn't. And you know,
<v Speaker 1>I'm just gonna be confident in the skin that I've got.
<v Speaker 1>And I know, Shary, you can talk about your own
<v Speaker 1>struggle with body image and self estand through your childhood.
<v Speaker 2>Through I mean, I was the quote big sister and
<v Speaker 2>my entire I mean I remember from the time I
<v Speaker 2>was a little girl, my parents would talk about what
<v Speaker 2>a fat baby I was that people always thought I
<v Speaker 2>had rubber bands around my wrists because I just had
<v Speaker 2>little creases for wrists. And I always talked to my dad,
<v Speaker 2>was always talking about my rolls on my thighs when
<v Speaker 2>I was a baby, and they've laughed at my pictures.
<v Speaker 2>And from a very very young age, my weight was
<v Speaker 2>a focus of conversation in my family. Nobody ever talked
<v Speaker 2>about my sister being skinny, and nobody talked about my
<v Speaker 2>brother being skinny because he was ill. He was born
<v Speaker 2>with heart and lung issues and so he had a
<v Speaker 2>hard time maintaining body weight. He just wasn't healthy, so
<v Speaker 2>you wouldn't talk about that. But it's for some reason
<v Speaker 2>it was okay to talk about Sherry's thick thighs. And
<v Speaker 2>it was not until probably I don't know, five or
<v Speaker 2>six years ago. My parents sent me some pictures from
<v Speaker 2>my childhood, and my dad had put him all in
<v Speaker 2>a drop box and sent them to me, and I
<v Speaker 2>was looking through these pictures and there was one picture
<v Speaker 2>in particular where I was. It was the summer between
<v Speaker 2>my fourth and fifth grade year and we went to California,
<v Speaker 2>and we're standing somewhere out in New Mexico getting our picture,
<v Speaker 2>my brother, sisters and I and I'm the biggest one
<v Speaker 2>in the picture. Like but when I say big, I
<v Speaker 2>am a whole head taller than my brother, who was
<v Speaker 2>two and a half years older than me. I'm just big,
<v Speaker 2>not fat big. And I think back to being put
<v Speaker 2>on a diet when I was in seventh grade and
<v Speaker 2>I lost twenty pounds and I was very, very very sick.
<v Speaker 2>I could not stay well, and my mom finally took
<v Speaker 2>me the doctor and he said, what is she doing.
<v Speaker 2>She's malnourished, and he said, no, she needs to gain
<v Speaker 2>fifteen pounds. So at most I needed to lose five pounds,
<v Speaker 2>and I thought I was flawed. I thought I was fat.
<v Speaker 2>My brother called me tree trunk legs. My dad used
<v Speaker 2>to tell me that if I kept eating, I was
<v Speaker 2>going there. I have to roll me out of the house.
<v Speaker 2>And I really thought there was something wrong with me.
<v Speaker 2>I can look back now and just see that I was.
<v Speaker 2>I'm a big boned, solid framed, muscular girl, and that
<v Speaker 2>made me different. But that's not bad. And I've done
<v Speaker 2>a lot of work. I was in an abusive marriage,
<v Speaker 2>and I think a lot of it was because of
<v Speaker 2>how I perceived myself growing up. And it took my
<v Speaker 2>husband now, who has never said a bad thing about
<v Speaker 2>my body, to really help me see myself in a
<v Speaker 2>new light. And then I recommend this book all the time.
<v Speaker 2>I'm I recommend it again. The Gifts of Imperfection by
<v Speaker 2>Brene Brown. Read that book, it was life changing for me.
<v Speaker 2>She talks a lot about shame and the shame we
<v Speaker 2>don't even know that we carry, and how it affects
<v Speaker 2>us and how we react to things in our life
<v Speaker 2>because of that shame. And when you can learn to
<v Speaker 2>identify shame and you can talk about it and you
<v Speaker 2>can put it to bed, you can heal and you
<v Speaker 2>can grow, and you can be stronger, and you can
<v Speaker 2>be more accepting and more loving to yourself. And I
<v Speaker 2>did a daily affirmation for years after reading her book.
<v Speaker 2>I would wake up in the morning and I would
<v Speaker 2>look in the mirror and I would say something to myself, like, well,
<v Speaker 2>one of my one was you are enough, because I
<v Speaker 2>that was something I struggled with, just being enough as
<v Speaker 2>I am. But I would look and I would say
<v Speaker 2>one thing that I was grateful about my body. Yes,
<v Speaker 2>my legs are big, but they're strong and they allow
<v Speaker 2>me to do my job. They allow me to take
<v Speaker 2>care of my patience, they allow me to hike, they
<v Speaker 2>allow me to bicycle, you know, And so find the
<v Speaker 2>things about your body that it allows you to do
<v Speaker 2>and give thanks to your body for doing them. And
<v Speaker 2>we're all built differently. Just we're built differently, and just
<v Speaker 2>don't compare your body to anybody else as it's yours.
<v Speaker 2>Embrace it, love it, thank it, accept it, and I
<v Speaker 2>just wish you peace.
<v Speaker 1>Yeah, that was beautifully said Sherry and Gina. I just
<v Speaker 1>want to share with you. If we seem confident, it's
<v Speaker 1>because we've done a lot of work and you want
<v Speaker 1>to change the way you feel about your bod body,
<v Speaker 1>and that's the first step recognizing it. Hey, I hate
<v Speaker 1>my body and I don't want to do that anymore,
<v Speaker 1>and that's the first step to recognizing that you can.
<v Speaker 1>You can change what you're telling yourself and there is
<v Speaker 1>no personal body was.
<v Speaker 2>Very instrumental for me because with fasting, it was the
<v Speaker 2>first time that I could see like I always felt
<v Speaker 2>like a failure because I couldn't maintain my weight and
<v Speaker 2>it was the first time I could see like it
<v Speaker 2>wasn't me that was flawed, it was the diet culture
<v Speaker 2>that was flawed. And so and fasting is something I
<v Speaker 2>can do every single day. There's no right or wrong
<v Speaker 2>or too much too little. Is simply listening to my body,
<v Speaker 2>tuning into myself and a fast and then I eat
<v Speaker 2>delicious food and then and then that's that, and I
<v Speaker 2>let my body sort it out and I'm not constantly
<v Speaker 2>questioning myself or thinking is this the right thing for
<v Speaker 2>me or whatever. So a lot of that just comes
<v Speaker 2>down to acceptance. And then I was able to forgive
<v Speaker 2>myself for all what I saw as my past fails
<v Speaker 2>in my diet history. So healing happens when you're really
<v Speaker 2>ready to heal and you're ready to stop feeling the
<v Speaker 2>way you feel.
<v Speaker 1>Yep, all right. We have a question from Hungry in
<v Speaker 1>the North. Sometimes I wake up so hungry and it
<v Speaker 1>doesn't go away. I keep a four hour eating window
<v Speaker 1>and have for over six months, but some days still
<v Speaker 1>feel really hard. I know you say that hunger should
<v Speaker 1>come in waves and shouldn't stick around if we're fat adapted,
<v Speaker 1>But what is my body telling me when it doesn't
<v Speaker 1>come in waves. This morning, I woke up hungry. I
<v Speaker 1>drank my two cups of black coffee, and I was
<v Speaker 1>still hungry. I went and took a walk, I called
<v Speaker 1>and chatted with a friend. I went to run some errands,
<v Speaker 1>trying to hold off until my normal three PM to eat,
<v Speaker 1>but I was so distracted from the hunger that I
<v Speaker 1>couldn't focus on what I was supposed to be doing.
<v Speaker 1>I finally gave up and came home. It's now one PM,
<v Speaker 1>and I don't want to open my window early because
<v Speaker 1>I want to eat with my family. I have days
<v Speaker 1>like this a few times a month. They have nothing
<v Speaker 1>to do with my period. In fact, I wouldn't say
<v Speaker 1>I'm any hungrier during that time of the month than
<v Speaker 1>any other day. But I definitely have days like today
<v Speaker 1>where fasting is just plain hard. I don't want to
<v Speaker 1>cave and start bad habits. So what should I do
<v Speaker 1>on these hungry days? Am I doing something wrong?
<v Speaker 2>All right? So first and foremost, just make sure you're
<v Speaker 2>fasting clean. We talked about that earlier. Apps Even if
<v Speaker 2>you think you are, for your next several fasts, look
<v Speaker 2>at everything you put in your mouth, and just make
<v Speaker 2>sure that you're clean. Fasting. Second, I don't okay, I'm
<v Speaker 2>not sure when you started fasting. You say you've kept
<v Speaker 2>a four hour eating window for over six months, so
<v Speaker 2>I don't know if that means you've been fasting for
<v Speaker 2>six months. I don't know if you're in maintenance. I
<v Speaker 2>don't know what your weight is. You know, a lot
<v Speaker 2>of times this hunger just means you need it. You
<v Speaker 2>just may need to eat if you're at your goal weight,
<v Speaker 2>if you're active, and you know, maybe you just didn't
<v Speaker 2>eat enough in your window yesterday and you woke up
<v Speaker 2>today and you're hungry, and the choice is yours. Maybe
<v Speaker 2>you open your window early and you say, okay, I'm
<v Speaker 2>still gonna try to maintain my four hour eating window.
<v Speaker 2>So instead of opening at three, I'm going to open
<v Speaker 2>at eleven and I'm going to eat from eleven to three.
<v Speaker 2>Or maybe you just say, you know what, my body
<v Speaker 2>just needs more food today. I'm going to have two meals.
<v Speaker 2>I'm going to have a six to seven hour eating window.
<v Speaker 2>There's no wrong answer. But if you're that hungry and
<v Speaker 2>it doesn't come and go in waves and it persists,
<v Speaker 2>that is a day you need to eat. And you
<v Speaker 2>know when I was in maintenance initially, and I was
<v Speaker 2>very very active. I was exercising every day. I would
<v Speaker 2>have those days where I would just be like, it's
<v Speaker 2>going to be a two meal day today. I just
<v Speaker 2>knew it, I felt it. I woke up hungry and hungry.
<v Speaker 2>It didn't really go away, and I would open up lunchtime,
<v Speaker 2>I would have lunch and dinner and then close and
<v Speaker 2>then I would fast easily again for the next maybe
<v Speaker 2>two weeks, and then I might have another hungry day.
<v Speaker 2>So there's a lot to be said for like really
<v Speaker 2>listening to your body. The other thing is is, like
<v Speaker 2>you say you're trying to keep a before our eating window,
<v Speaker 2>make sure you're satisfied when you close the window. Don't
<v Speaker 2>close it just because it's time to close. So really
<v Speaker 2>make sure that you are, you know, really eating enough
<v Speaker 2>to achieve satiety at the end of your window. And
<v Speaker 2>you may find that maybe you'll just feel more comfortable
<v Speaker 2>with a five hour eating window, and that's fine.
<v Speaker 1>Any other thoughts, Yes, the fact that this only happens
<v Speaker 1>a few times a month means that you should listen
<v Speaker 1>to it. Like Sherry said, I was having the exact
<v Speaker 1>same thoughts that you just have days where you need
<v Speaker 1>to eat more. And you know, there's the phrase that
<v Speaker 1>we talk about a lot called appetite correction, and doctor
<v Speaker 1>Bert Hearing came up with this phrase in his book
<v Speaker 1>called appetite crush or the Power of Appetite Crush and
<v Speaker 1>something like that. But we so often think that appetite
<v Speaker 1>correction means that when you've had enough to eat, you
<v Speaker 1>understand and you stop eating. We only think about that
<v Speaker 1>side of appetite correction. But hunger is also an appetite
<v Speaker 1>signal from our bodies. And hunger that is persistent and
<v Speaker 1>doesn't fade and doesn't come in waves and go away
<v Speaker 1>is a signal from your body. You know. The question
<v Speaker 1>we had earlier about this, and we talked about make
<v Speaker 1>sure your fast is really clean. That would be if
<v Speaker 1>your fast was not really clean, that persistent hunger would
<v Speaker 1>be a sign from your body that it's not tapping
<v Speaker 1>into your fat stores very well for whatever reason. That's
<v Speaker 1>your body is hunger because it's not getting the fuel
<v Speaker 1>that it needs, because maybe your insulin is high because
<v Speaker 1>you're not fast and clean, for example. Whereas in this situation,
<v Speaker 1>you might just need more food some days because you
<v Speaker 1>ate lightly the day before and your body is like
<v Speaker 1>we do not have enough fuel to day. You can
<v Speaker 1>trust unusual hunger and that it is communicating something with
<v Speaker 1>your body, so that I want you to say, Okay,
<v Speaker 1>i'm extra hungry today. It's not passing, it's different. And
<v Speaker 1>when you have different hunger, you're not caving, you're listening.
<v Speaker 2>Big difference, And some people might question, you know, like well,
<v Speaker 2>if I have all this fat, then why would I
<v Speaker 2>need to eat more? Because my body has fuel And
<v Speaker 2>there's fuel as far as energy, which is where we
<v Speaker 2>look at calories. Calories are fuel fat as fuel. But
<v Speaker 2>then there's nutrients, which is nutrition for your body, and
<v Speaker 2>so you can be calorically full but nutrient hungry. So
<v Speaker 2>you also may need to look at what you're eating
<v Speaker 2>in your window, Like if you're eating a lot of
<v Speaker 2>ultra processed foods in your window, then your body may
<v Speaker 2>just be crying out for some real food with some
<v Speaker 2>real solid nutrition. So if this is something where it
<v Speaker 2>just happens every once in a while, it's helpful. Sometimes
<v Speaker 2>I'll look it back and say what did I eat yesterday?
<v Speaker 2>Because if what you ate yesterday wasn't really nutrient dense,
<v Speaker 2>your body may be pointing that out to you the
<v Speaker 2>next day. Yep.
<v Speaker 1>If you had a lot of sugar, a lot of
<v Speaker 1>ultra processed foods that can make the fast harder. Alcohol
<v Speaker 1>can make the fast harder the next day. So again,
<v Speaker 1>do a little detective work, but your activity levels, but
<v Speaker 1>don't feel like being hungry and pushing through is required
<v Speaker 1>if it's unusual hungry hunger and you need to eat
<v Speaker 1>more that day, yep.
<v Speaker 2>All right. So we have another question from Carmen from
<v Speaker 2>West Virginia. She said, Hello, I started my fasting journey
<v Speaker 2>in February of twenty nineteen. I began immediately with twenty
<v Speaker 2>or one, which I think is probably more like a
<v Speaker 2>twenty three to one. She says. I did that for
<v Speaker 2>an entire year and I lost a total of fifty pounds.
<v Speaker 2>I got all the way down to one hundred and
<v Speaker 2>thirty pounds. I stated that weight for about a year,
<v Speaker 2>but then started gaining some weight back. I am fifty
<v Speaker 2>five years old and five foot four and currently weigh
<v Speaker 2>one hundred and forty eight. My ideal weight is one
<v Speaker 2>forty as I feel I look too thin at one thirty.
<v Speaker 2>My current protocol is nineteen five or twenty hour fast
<v Speaker 2>with a four window, but I'm having a hard time
<v Speaker 2>getting back to my goal weight. I struggle with eating
<v Speaker 2>too many whole food carbs and fruit during my window.
<v Speaker 2>I also feel like I overeaten general in my window.
<v Speaker 2>My question is this, if I eat too many fruits
<v Speaker 2>and carbs, does that kick me out of fat adaptation.
<v Speaker 2>If so, how long does it take to get back
<v Speaker 2>into full fat adaptation. I feel like I'm fat adapted
<v Speaker 2>due to not feeling hungry until it's time to open
<v Speaker 2>my window. But I'm just not sure what it truly
<v Speaker 2>feels like to be fat adapted.
<v Speaker 1>All right, So carmon, that is what it feels like
<v Speaker 1>to be fat adapted. The fat that you can fast
<v Speaker 1>and so you are fat adapted. And it sounds like
<v Speaker 1>you've gotten some influence from the low carb community that
<v Speaker 1>something about whole foods and fruit are going to like
<v Speaker 1>make your body metabolically inflexible, and that's just not true.
<v Speaker 1>Those are real foods. I don't want you to feel
<v Speaker 1>guilty about whole food carbs and fruit. Let that go
<v Speaker 1>right away. That is not your problem. Your problem is
<v Speaker 1>not high quality whole food carbs and fruit. Okay, So
<v Speaker 1>now that we've gotten that out of the way. I
<v Speaker 1>think the problem is that you were too restrictive with
<v Speaker 1>your protocol and you had a one hour window for
<v Speaker 1>a year. That is not what we would recommend that
<v Speaker 1>you do, because it is just really hard to nourish
<v Speaker 1>your body sufficiently in one hour a day forever. That's
<v Speaker 1>not it's usual going to end up being overly restrictive accidentally.
<v Speaker 1>And the problem is you get into that rhythm and
<v Speaker 1>you feel really good and you're eating in an hour
<v Speaker 1>and you feel great, but your body downregulates because you're
<v Speaker 1>being so restrictive. You're not doing it on purpose. You're
<v Speaker 1>just eating until you've had enough, and your body's like, well,
<v Speaker 1>not a lot's coming in in this one hour a day,
<v Speaker 1>so I'm gonna slow things down, and so I'm not
<v Speaker 1>going to lose any more weight, and so your metabolism
<v Speaker 1>slows down. So I don't It does sound like you
<v Speaker 1>open up your window wider. You went from the one
<v Speaker 1>hour window and now you're having a four to five
<v Speaker 1>hour window and you're stuck. You're stuck at one forty
<v Speaker 1>eight and you want to lose eight pounds. So my
<v Speaker 1>advice would be I would try ADF And if you're
<v Speaker 1>somebody who was able to do a one hour window
<v Speaker 1>for a year. Then you can absolutely have a five
<v Speaker 1>hundred calorie down day, no problem. But you are going
<v Speaker 1>to really need the up days for the metabolic boost.
<v Speaker 1>So you know, I know that in our society we think,
<v Speaker 1>you know, if fasting is good, the more fasting must
<v Speaker 1>be better. And so if having a five hour window
<v Speaker 1>is good, then a one hour window must be better.
<v Speaker 1>But really there comes a point when it's just it's
<v Speaker 1>more than your body needs and your body is not
<v Speaker 1>going to do well with that long term. So I
<v Speaker 1>would get the second edition of Delight on Deny, go
<v Speaker 1>straight to the ADF chapter, read that and think about
<v Speaker 1>it like a thirty six twelve kind of protocol. Except
<v Speaker 1>when your down day, you have a have a five
<v Speaker 1>hundred calorie down day meal and see how that goes
<v Speaker 1>followed by a full up day. And you may see
<v Speaker 1>that you get a little weight at first from the updays.
<v Speaker 1>Don't let that panic you or make you think that
<v Speaker 1>it's not working or that you're broken, because you're going
<v Speaker 1>to need that time. You let your body know that
<v Speaker 1>your metabolism is okay. And for everybody who's listening, hear this.
<v Speaker 1>Now we are not wanting you to do a one
<v Speaker 1>hour daily eating one know, every day. Sometimes I have
<v Speaker 1>a one hour eating window because it just works out
<v Speaker 1>that way because I'm really really busy. But it's very unusual.
<v Speaker 1>I usually have a five hour window, and some days
<v Speaker 1>I have a six hour window or a seven hour window.
<v Speaker 1>It just happens that way. So we really need to
<v Speaker 1>make sure that we're not suddenly into something that is
<v Speaker 1>accidentally overrestrictive. And you have great intentions, you're very regimented,
<v Speaker 1>but it just ends up not being the right thing
<v Speaker 1>for your body. So be cautious about too short of
<v Speaker 1>a window.
<v Speaker 2>Yeah, and I've been I wanted just to throw out
<v Speaker 2>there too. You know, she started in twenty nineteen and
<v Speaker 2>lost fifty pounds and that was six years ago, so
<v Speaker 2>she was like forty nine then and now she's fifty five.
<v Speaker 2>Oh good point. Yeah, So you may not be able
<v Speaker 2>to get back to your premenopausal goal weight, and there
<v Speaker 2>comes a point where I mean you can try. Like
<v Speaker 2>like Jen said, I think ADYF is your next tool
<v Speaker 2>in your tool belt because you did do some really
<v Speaker 2>short windows for a while. But if your weight still
<v Speaker 2>isn't really wanting to budge when you do that. It
<v Speaker 2>could just be that this is your new postmenopausal weight,
<v Speaker 2>and I looked it up on the smart BMI calculator.
<v Speaker 2>It is a very healthy weight. You are right in
<v Speaker 2>the middle of the healthy weight range. Losing eight pounds,
<v Speaker 2>you're still right in the middle of that healthy weight range.
<v Speaker 2>So you know the difference. On a conventional BMI calculators,
<v Speaker 2>you're currently at twenty five and if you were to
<v Speaker 2>lose the eight pounds, you would be at a BMI
<v Speaker 2>of twenty four. But oh, you know, you know how
<v Speaker 2>you feel best and you know where you want to be,
<v Speaker 2>so definitely give ad of a try, but also just
<v Speaker 2>keep in mind that you're working with a different body. Now.
<v Speaker 1>Yeah, I missed all that, Thank you for I got
<v Speaker 1>so caught up in the one hour eating window that direction,
<v Speaker 1>but you're right, all right.
<v Speaker 2>Well, before we get to the twig of the week,
<v Speaker 2>I want to talk a minute about clean beauty. And
<v Speaker 2>you may have heard the term clean used when people
<v Speaker 2>talk about their skincare regimen or makeup but not sure
<v Speaker 2>why it matters, or maybe you've been using a facial
<v Speaker 2>cleanser and moisturizer recommended by a dermatologist. I hear this
<v Speaker 2>a lot and they think, well, if it's doctor recommended,
<v Speaker 2>it must not be harmful, But that's just not true.
<v Speaker 2>Many of the most recommended over the counter facial cleansers
<v Speaker 2>and moisturizers contain harmful ingredients such as endocrine disruptors or
<v Speaker 2>forever chemicals, chemicals that get in your body through your
<v Speaker 2>skin and take years and years if ever for your
<v Speaker 2>body to detox. So what we put in our bodies
<v Speaker 2>builds up over the years as well as what we
<v Speaker 2>put on our bodies, and they can affect our long
<v Speaker 2>term health. This is why what I put on my
<v Speaker 2>skin as is important as what I put in my body.
<v Speaker 2>Last summer I switched to Crunchy. Crunchy has all their
<v Speaker 2>products are non GMO and talks and free, and due
<v Speaker 2>to the lack of regulation in the US, there's no
<v Speaker 2>standard definition for what toksin free means, but at Crunchy
<v Speaker 2>that means they have defined tox and free as a
<v Speaker 2>product that does not contain any ingredients known to cause
<v Speaker 2>harm or health hazard based on available ingredient data and research.
<v Speaker 2>Each ingredient in their product undergoes a rigorous thirty step
<v Speaker 2>screening criteria in order to be considered safe for use.
<v Speaker 2>They are a gluten free company, so for those with
<v Speaker 2>gluten sensitivity, their products are actually third party tested to
<v Speaker 2>ensure this. And other than their hydroglass liboil that contains beeswax,
<v Speaker 2>all ingredients are vegan as well as Leaping Bunnies certified,
<v Speaker 2>meaning that they are never tested on animals. Best of all,
<v Speaker 2>their products are both effective and long lasting. You can
<v Speaker 2>create curate a skincare bundle based off of your unique
<v Speaker 2>skincare needs. They have a skincare quiz to help you
<v Speaker 2>determine which products will be best for you. If you'd
<v Speaker 2>like to learn more, visit crunchy dot com. That's cr
<v Speaker 2>U n cchi dot com, slash Sherry Bullock s h
<v Speaker 2>E ri I b U l OZK, or use the
<v Speaker 2>linkage show notes. Or you can always go to fastbeesrepeat
<v Speaker 2>dot com slash shrry to find out all of my
<v Speaker 2>shopping links.
<v Speaker 1>And 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. That's why it's super
<v Speaker 1>helpful to hear how other intermittent fasters are making intermittent
<v Speaker 1>fasting work for them. This is from Kate in Seattle.
<v Speaker 1>Kate says, find an activity that is fun to do
<v Speaker 1>that really lights you up. Some sort of exercise, crafting, volunteering,
<v Speaker 1>DIY projects that you like to do. Just find something
<v Speaker 1>to fill in the hours when you're not eating. If
<v Speaker 1>you have work to do, that's great, you can delve
<v Speaker 1>right into that. All right.
<v Speaker 2>We'd love to leave you guys with an inspiration or
<v Speaker 2>motivational quote, and this week we have a quote from
<v Speaker 2>Dallas Hartwig shared by Ian. The quote is your brain
<v Speaker 2>believes the story you tell it and says, tell it
<v Speaker 2>something good. And she goes on to write, what we
<v Speaker 2>tell our brain can make our lives easier or harder.
<v Speaker 2>Make it easier and say something nice to yourself. Pick
<v Speaker 2>out all the good things instead of glorifying all of
<v Speaker 2>the bad things. Refresh, refocus, reframe, and then relax. And
<v Speaker 2>that is a perfect quote for Gina who's struggling with
<v Speaker 2>her body image in Selvesteine.
<v Speaker 1>Yeah, focus on the positives.
<v Speaker 2>Tell your body, tell your brain something good.
<v Speaker 1>Yeah, thanks so much for listening today. We would love
<v Speaker 1>to have you join us in the delayed on tonight
<v Speaker 1>community where you can interact with both me and Sherry,
<v Speaker 1>plus the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 3>Don't forget to subscribe to this podcast to your favorite
<v Speaker 3>podcast app, and if you haven't already, please leave us
<v Speaker 3>a five star review that helps new listeners find the
<v Speaker 3>show and we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to Fast Feast Repeat dot com slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening,