Episode 76: Endurance Athletes and Fasting, Motivation vs. Discipline, Strategies to Close Your Window, and More

<v Speaker 1>Welcome to Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only, and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's Sherry? Hi, I'm doing great?
<v Speaker 2>How are you?
<v Speaker 1>I am good? I have update on my meal planning
<v Speaker 1>situation share. So you know, I've been easy meal kits
<v Speaker 1>since twenty sixteen and I recently decided I'm just going
<v Speaker 1>to meal plan and go to the grocery store. How
<v Speaker 1>long did I keep that up? Three weeks? I can't
<v Speaker 1>do it. So back to the meal kits. I got
<v Speaker 1>a delivery coming on Monday, and I'm so excited. Well,
<v Speaker 1>I'm so happy for you. I just can't do it.
<v Speaker 1>Like literally, I had three weeks in me and it
<v Speaker 1>was like fun. I was doing something new. I was
<v Speaker 1>looking at cook I have so many cookbooks. I love cookbooks.
<v Speaker 1>I was figuring out what I wanted. I was going
<v Speaker 1>to the grocery store, and then I was like, uh,
<v Speaker 1>I just can't do it anyway.
<v Speaker 2>Yeah, well, I think I figured out part of my
<v Speaker 2>problem with cooking.
<v Speaker 3>What is it?
<v Speaker 2>Well, my husband is not supportive of me cooking.
<v Speaker 1>He's a penny eater. Didn't, well, there's that.
<v Speaker 2>So I recently downloaded emails and I was looking through
<v Speaker 2>it and I was looking at some of the like
<v Speaker 2>they had like kind of a clean eating menu you
<v Speaker 2>can choose from. So I picked that and then I
<v Speaker 2>filtered it down to like meals that are thirty minutes
<v Speaker 2>or less.
<v Speaker 1>And so then I was sitting with her.
<v Speaker 2>Yesterday's day off, looking through different items, trying to figure
<v Speaker 2>and I already do Walmart food delivery like Walmart Premium
<v Speaker 2>and it links to that, so I was like, oh,
<v Speaker 2>that'd be so easy because that's where I get a
<v Speaker 2>lot of my groceries. Anyway, Well, I'm sitting there looking
<v Speaker 2>at it, and he was just like, and this isn't
<v Speaker 2>going to take very long, and you're not going to
<v Speaker 2>be in there for hours cooking and cleaning. And I
<v Speaker 2>finally realized it was anytime I was going to cook that.
<v Speaker 1>He was like, no, I don't want you to cook.
<v Speaker 2>He literally my husband cannot relax at the end of
<v Speaker 2>his day until I am relaxing. He does not want
<v Speaker 2>me to be up cooking when he's trying to relax.
<v Speaker 1>Well, that's a dilemma since you have to eat.
<v Speaker 2>Right right, So I'm like this, I don't even know
<v Speaker 2>how to get around that.
<v Speaker 1>You can't got to have I'm just gonna have to
<v Speaker 1>make them unhappy. I guess you gotta eat and you're
<v Speaker 1>not just gonna like microwave something. So it's because you
<v Speaker 1>got to have good food. Anyway, I'm so excited to
<v Speaker 1>be back to the meal kits coming up, just because
<v Speaker 1>I just really like picking it. It comes and you
<v Speaker 1>would get into the trap of I had to buy
<v Speaker 1>a whole bottle of this Tariokee sauce. Now I got
<v Speaker 1>this much leftover, and like that really is annoying having
<v Speaker 1>all that leftover, Like what am I gonna do with
<v Speaker 1>these extra mushrooms?
<v Speaker 2>I know that's true because I picked out a meal
<v Speaker 2>and it needed fish sauce or something, and I was like, well,
<v Speaker 2>that's great, But now I'm gonna buy a whole bottle
<v Speaker 2>of fish sauce. And now I'm gonna have to make
<v Speaker 2>sure I pick out some other meals that have fish sauce,
<v Speaker 2>or I'm gonna have this bottle of fish sauce forever exactly.
<v Speaker 1>And in the meal kits, they send you just this
<v Speaker 1>much when they don't send me fish sauce because I
<v Speaker 1>don't order any meals that have fish sauce. Do you
<v Speaker 1>remember that TV show How It's Made? You ever see
<v Speaker 1>that show? I loved it. I would watch it with
<v Speaker 1>the boys when they were young. That's what Parker used
<v Speaker 1>to watch it. Well, yeah, we would watch it together
<v Speaker 1>because it was like somebody you could watch as a family.
<v Speaker 1>There was an episode How It's Made Fish Sauce. Anybody
<v Speaker 1>I want to know? Not if you want to eat
<v Speaker 1>fish sauce? Okay, cut up the fish and throw it
<v Speaker 1>in these barrels and put it out back for like
<v Speaker 1>six months or something. I don't remember. Oh my god,
<v Speaker 1>it like traumatized me. Yes, you know I don't like fish,
<v Speaker 1>but now imagine that you've got like all these fish
<v Speaker 1>parts sitting in a barrel in the bag. Just oh
<v Speaker 1>my god. I was like, I can't have that. And
<v Speaker 1>i know it's a cultural dish, and I'm sure it's
<v Speaker 1>fun and it's not the fermenting process takes cur of
<v Speaker 1>all that, I am sorry, just how it was made.
<v Speaker 1>How it's made is a big fat no. Anyway. Say,
<v Speaker 1>like literally, if I'm getting a meal kit meal, and
<v Speaker 1>I won't order one with fish sauce now that it's
<v Speaker 1>like vegan fish sauce or something that's I would use
<v Speaker 1>that because it's not really made from fish anyway.
<v Speaker 2>Well, I love Asian style cooking. But Eric has histamineish issues, okay,
<v Speaker 2>And he's really getting to a point where he's figuring
<v Speaker 2>out what actually makes him so itchy. He used to
<v Speaker 2>just be itchy all the time, but now it's gone
<v Speaker 2>to the point where he's like, there has to be
<v Speaker 2>something that causes it. Hello, micro biome of your gut
<v Speaker 2>because you eat awful and don't ever eat a vegetable.
<v Speaker 2>But anyway, and one of the things that really triggers
<v Speaker 2>him are like, soy sauce is okay anything with like
<v Speaker 2>MSG or any of that in it. So some of
<v Speaker 2>these recipes I found it not use any soy sauce
<v Speaker 2>or charaokee sauce. They had fish sauce in them. So
<v Speaker 2>I was like, oh, well, he might actually be able
<v Speaker 2>to eat that, but if it's fermented fish, maybe he
<v Speaker 2>won't be able to eat it.
<v Speaker 1>He might not. How it's made episode stop you and everybody.
<v Speaker 1>If you'd like fish, don't go watch it. I'm just
<v Speaker 1>gonna tell you right now, do not look that up
<v Speaker 1>and watch it. And probably I'd be healthier if I
<v Speaker 1>would need some fish sauce. It's probably great for your
<v Speaker 1>gut microbiome. But you know how things just turn you
<v Speaker 1>off and you just can't do it. Yeah anymore?
<v Speaker 3>Anyway, yep, all right, Well, let's share a weekly celebration,
<v Speaker 3>and today we have one from timor in fulsome California.
<v Speaker 1>She says, Hello, Ia.
<v Speaker 2>First, I'm a dedicated intermitt faster who began this journey
<v Speaker 2>on July first, twenty twenty three. Throughout my life, I've
<v Speaker 2>struggled with body image, although looking back, I didn't truly
<v Speaker 2>experience weight issues until late in college. Growing up, I
<v Speaker 2>often compared myself to my sister, who is a naturally
<v Speaker 2>slim build. I get you, timmer, that was me, she says. Now,
<v Speaker 2>in my early fifties, with a fourteen year old daughter,
<v Speaker 2>I'm deeply committed to ensuring that she doesn't inherit the
<v Speaker 2>same diet, brain or body image concerns that I had.
<v Speaker 2>My husband and I agreed that if weight ever needed
<v Speaker 2>to be discussed with our daughter, that he would take
<v Speaker 2>the lead to keep the conversation positive and supportive. My
<v Speaker 2>own mom pressured me to stay thin, and I do
<v Speaker 2>not want to pass that on to her. Fast forward
<v Speaker 2>to now, I've been fasting for over a year and
<v Speaker 2>I absolutely love it. I feel peaceful around food, I
<v Speaker 2>have shed twenty five pounds, and I genuinely feel great
<v Speaker 2>in my body. There's room for more progress, but I'm
<v Speaker 2>allowing it to happen gradually. Early in twenty twenty four,
<v Speaker 2>my mom noticed the change in me and eventually got curious.
<v Speaker 2>I bought her a copy of Fast Peace Repeat, which
<v Speaker 2>she read, and soon she and my dad, both in
<v Speaker 2>their eighties, started a daily eating window of six to
<v Speaker 2>seven hours. They've been feeling wonderful, and just last week,
<v Speaker 2>my mom called to thank me for making her thin.
<v Speaker 2>They travel often, and she loves the flexibility that fasting provides.
<v Speaker 2>The best part, my daughter has picked up on it too,
<v Speaker 2>without much discussion. She's seen my progress and she decided
<v Speaker 2>to try to eat in a window around eight to
<v Speaker 2>ten hours. She's thriving, fit, healthy, and finding her own
<v Speaker 2>balance while still enjoying typical teen foods. She's discovering a
<v Speaker 2>sustainable way to manage a healthy weight amidst today's challenging
<v Speaker 2>food landscape, and I couldn't be happier for her. Her
<v Speaker 2>strategy is to simply skip breakfast if she's not hungry,
<v Speaker 2>reducing her snacking between meals, and limiting sweets to special occasions.
<v Speaker 2>I only wish I had this tool when I was
<v Speaker 2>her age. Thank you, Jenna Sherry for all that you do.
<v Speaker 2>You are changing lives.
<v Speaker 1>I love that I do have two just little tiny
<v Speaker 1>caveats to pop in there about your daughter who's fourteen,
<v Speaker 1>I one hundred percent love what you said about how
<v Speaker 1>she skips breakfast if she's not hungry. I think we
<v Speaker 1>need to teach all kids to do that. Teach them
<v Speaker 1>to skip, don't eat if you're not hungry. I would
<v Speaker 1>just caution calling it fasting with kids, that's the only thing.
<v Speaker 1>And you may want to have a conversation with her
<v Speaker 1>pediatrician about it. You want to make sure that she's
<v Speaker 1>physically developed, you've been through puberty, that sort of thing.
<v Speaker 1>So it's kind of tricky just because you know, we
<v Speaker 1>don't have research on developing children and fasting, and I
<v Speaker 1>know that it's part of so many religious traditions out there,
<v Speaker 1>but tread lightly with the word fasting until a child
<v Speaker 1>has been through puberty. And you may want to have
<v Speaker 1>a conversation with the pediatrician. But I'm completely on board
<v Speaker 1>with teaching them if you don't want breakfast, if you're
<v Speaker 1>not hired for breakfast, you don't have to eat it. Yeah.
<v Speaker 2>Well, and I think back to the way that people
<v Speaker 2>used to eat, and doctor Jason Fung actually even talks
<v Speaker 2>about you know that he believes a lot of that
<v Speaker 2>obesity epidemic is you know the fact that we have
<v Speaker 2>food readily available twenty four to seven if you want
<v Speaker 2>a fourth meal at midnight, you can get one. I mean,
<v Speaker 2>there's yeah a door restaurants exactly exactly, and that it's
<v Speaker 2>just so easy to eat when we don't need to eat,
<v Speaker 2>and we've started to recondition our bodies to do that,
<v Speaker 2>and that's how like our appetite so tiedy hormones get
<v Speaker 2>out of whack, and that's how we keep insulin elevated,
<v Speaker 2>you know, all day, every day. And so I think
<v Speaker 2>taking it back to sixty years ago where people ate
<v Speaker 2>as a family and they had three square meals a.
<v Speaker 1>Day or no snacking in between, and they weren't snacking
<v Speaker 1>and the kitchen was closed.
<v Speaker 2>We didn't take snacks to school. When I was a kid,
<v Speaker 2>we didn't.
<v Speaker 1>We didn't have snack in the morning.
<v Speaker 2>No, No, we ate breakfast before school. And in my house,
<v Speaker 2>my mom had dinner at five o'clock every day.
<v Speaker 1>That was it.
<v Speaker 2>And once she cooked and she cleaned up after dinner,
<v Speaker 2>the kitchen was closed. I mean she would say that
<v Speaker 2>kitchen is close.
<v Speaker 1>Yep, you didn't go get a snack, No, that was it.
<v Speaker 2>So even as a kid, looking back, I probably had
<v Speaker 2>about a ten hour eating window as a kid. It's
<v Speaker 2>just the way, I was right, It was normal that
<v Speaker 2>you weren't fasting right exactly. It wasn't fasting right, It
<v Speaker 2>was just definitely shortened eating periods in the day compared
<v Speaker 2>to the way kids eat now and exactly. So yeah,
<v Speaker 2>I think it's always smart to just kind of shorten
<v Speaker 2>the length of time that you're exposed to food on
<v Speaker 2>a daily basis, whether you're fasting or you're just trying
<v Speaker 2>to be healthier.
<v Speaker 1>Yeah. So now we have a question from a listener, Moira,
<v Speaker 1>would you say like that? Moira? Moira from Kansas. This
<v Speaker 1>question is from I have been doing intermittent fasting one
<v Speaker 1>meal a day since May of twenty twenty two. I
<v Speaker 1>lost fifteen pounds and I've kept it off but started
<v Speaker 1>getting quote fatter, even though I hadn't gained weight. But
<v Speaker 1>I did not clean fast until I read your book
<v Speaker 1>Fast Feast Repeat. I started clean fasting eight days ago.
<v Speaker 1>I gave up the cream and ghee and my coffee
<v Speaker 1>cold turkey. I hate black coffee, but I don't want
<v Speaker 1>to deal with caffeine withdrawal. On top of the fasting,
<v Speaker 1>I weigh one hundred and thirty five pounds, but I'm
<v Speaker 1>only five feet tall, so I still have weight to
<v Speaker 1>lose sixty two years old. What I want to know
<v Speaker 1>is how long does it take to get fat adapted
<v Speaker 1>and when will the constant hunger stop. I realize we're
<v Speaker 1>all different, but could you at least give me an
<v Speaker 1>average amount of time. Every testimonial in your book talked
<v Speaker 1>about how the hunger just disappeared when they started clean
<v Speaker 1>fasting versus dirty fasting, and how they were always hungry
<v Speaker 1>dirty fasting. But I never found that to be the case,
<v Speaker 1>because of course I was technically eating, but there was
<v Speaker 1>never a reference to how long it took. I'm still waiting. Well.
<v Speaker 2>Unfortunately, I do not have a concrete answer for you,
<v Speaker 2>because everybody is different, and it comes down to how
<v Speaker 2>much glycogen do you have stored in your body? Even
<v Speaker 2>fat cells store glycogen, so your liver stores it, your
<v Speaker 2>muscle stores it. So it really just depends on how
<v Speaker 2>much clycogen you have stored in your body. You know,
<v Speaker 2>whether or not you have anything like fatty liver disease
<v Speaker 2>depends on just your metabolic health in general depends on
<v Speaker 2>how active you are. A highly active person is going
<v Speaker 2>to burn through their glycogen faster than a sedentary person.
<v Speaker 2>The fact that you have been eating in a window
<v Speaker 2>since twenty twenty two, it would leave me to leave.
<v Speaker 2>You probably don't have an excess of glicogen stored up,
<v Speaker 2>so I would think that you'll flip the switch pretty quickly.
<v Speaker 2>And on average, I would say we see most people
<v Speaker 2>start to flip the switch by right around the beginning
<v Speaker 2>of their third week, up until like the sixth week.
<v Speaker 2>Now occasionally we'll have fasters who've been fasting for three months,
<v Speaker 2>and you know, then they're like, oh my gosh, I
<v Speaker 2>finally felt my body flip the switch. But again, that
<v Speaker 2>also has to do with how long of a windows.
<v Speaker 2>How slowly do you adjust to intermittent fasting into shorter windows,
<v Speaker 2>So there's no timeline per se. It's just a matter
<v Speaker 2>of exhausting your glycogen stores and getting your body to
<v Speaker 2>flip the metabolic switch. That is when fasting does get easier.
<v Speaker 2>And you're right, you were technically eating. You were fueling
<v Speaker 2>your body with the gee and the cream.
<v Speaker 1>YEP, and that that's probably why it felt like you
<v Speaker 1>were You used the word fatter in quotation marks. I mean,
<v Speaker 1>that is a lot of fat, right, And I know
<v Speaker 1>there was a push starting with bulletproof coffee that somehow
<v Speaker 1>that you know, you could put the cream and the
<v Speaker 1>ghee and the coconut oil and the butter and your
<v Speaker 1>coffee and it just you know, the premise was it
<v Speaker 1>was supposed to boost your metabolic rate to the point
<v Speaker 1>that I don't know you lost weight, But that is
<v Speaker 1>a calorie bomb right there. You know, cream and ghee,
<v Speaker 1>a lot of fuel coming into your body there, and
<v Speaker 1>it's super easy for your body to store that away.
<v Speaker 1>You know, I've been watching doctor e Einfeld, I think
<v Speaker 1>is how you say it, and he was diet doctor
<v Speaker 1>and now he has the Java app where you know,
<v Speaker 1>shifting away from everyone should be keto to satiety.
<v Speaker 2>Right.
<v Speaker 1>A lot of ripples and waves from him making that
<v Speaker 1>switch in the keto low carb world. But he says
<v Speaker 1>one of the least satiating things in the long run
<v Speaker 1>is really putting all that fat in your coffee, Like
<v Speaker 1>it really is not providing the satiety to your body.
<v Speaker 1>It might be fueling you along, and it's really easy
<v Speaker 1>to store that as fat. That's the thing about that.
<v Speaker 1>Like first, you know, your body might make some keytones
<v Speaker 1>from it, but any excess your body's going to store
<v Speaker 1>it away. So turns out just adding the fat is
<v Speaker 1>really not a very good strategy after all, and I'm
<v Speaker 1>glad that you have given that up. Eight days is
<v Speaker 1>not very long. Your taste buds will adapt to that
<v Speaker 1>black coffee if you give it some time. It took
<v Speaker 1>me a couple of weeks for that to happen. And
<v Speaker 1>once your body recognizes, okay, we're not having that faty
<v Speaker 1>fuel source coming in anymore, it will shift to your
<v Speaker 1>own fat and then you'll feel better, So hang in there.
<v Speaker 2>Yeah, when I switched from dirty basting to clean basting,
<v Speaker 2>it took me, I think about three weeks. I started
<v Speaker 2>feeling a real energy dump, like right around the eighteenth
<v Speaker 2>or nineteenth day mark. And then I also wanted to say,
<v Speaker 2>you know, you said you started getting fatter even though
<v Speaker 2>you hadn't gained weight, so essentially, yeah, I bet you would.
<v Speaker 2>You lost muscle because you were not fast and clean,
<v Speaker 2>and you gained fat, so.
<v Speaker 1>The scale didn't change, but you were fluffier, exactly exactly
<v Speaker 1>your body composition change. So I did want to.
<v Speaker 2>Just say that right off the bat, you may not
<v Speaker 2>see a lot of weight loss changes at first, because
<v Speaker 2>your body is now going from sort of a restrictive
<v Speaker 2>diet that you were doing before to now fasting, and
<v Speaker 2>you know your body may take some time to kind
<v Speaker 2>of adjust, get your metabolism kind of like line back out.
<v Speaker 2>So don't panic, stick with it and you'll get there.
<v Speaker 1>Yeah, all right.
<v Speaker 2>Our next question is from Alice in Belgium. She said, Hello, First,
<v Speaker 2>let me thank you for your podcast that I greatly appreciate.
<v Speaker 2>I've started intermittent fasting some months ago, but I'm new
<v Speaker 2>with a schedule of nineteen five and I love it.
<v Speaker 2>I feel good and I'm finally losing a bit of weight.
<v Speaker 2>I'm usually eating a late lunch and dinner with my family.
<v Speaker 2>I'm an endurance athlete triathlon. I'm okay with running or
<v Speaker 2>swimming while fasted because those are short sessions one hour
<v Speaker 2>or less. But on Monday mornings, I go for a
<v Speaker 2>longer bike ride with friends. Usually we do about sixty
<v Speaker 2>kilometers in about two and a half hours. I've never
<v Speaker 2>dared to do it fasted, and I'm not sure if
<v Speaker 2>it would be a good idea. Do you have experience
<v Speaker 2>with other intermittent fasters that you can share.
<v Speaker 1>Why, Yes, we do.
<v Speaker 2>We actually have quite a few cyclists in our DDD community,
<v Speaker 2>we do absolutely.
<v Speaker 1>And here's the thing I looked at, you know, really
<v Speaker 1>thinking about how long you've been doing intermittent fasting. You
<v Speaker 1>started up months ago, but you've just changed to nineteen five,
<v Speaker 1>So it depends on what you were doing before that.
<v Speaker 1>If you were having like maybe an hour window, and
<v Speaker 1>now you've just moved to nineteen five, you still may
<v Speaker 1>you know, not quite be fully fat adapted yet, although
<v Speaker 1>you might be. It's just really hard to know. But
<v Speaker 1>when it comes to the exercise, normally you know you're
<v Speaker 1>able to do it fun one hour or less. That
<v Speaker 1>makes it sound like you are fat adapted to me.
<v Speaker 1>The fact that you can run or swim for an
<v Speaker 1>hour and on Monday you go for a longer bike
<v Speaker 1>ride two and a half hours, and you haven't dared
<v Speaker 1>to do it fasted. I have a hunch that if
<v Speaker 1>you can do an hour of running or swimming fasted,
<v Speaker 1>no problem, that you could do two and a half hours. However,
<v Speaker 1>you don't know for sure. What you don't want to
<v Speaker 1>do is be an hour and fifteen minutes in and
<v Speaker 1>bonk or something, right, isn't that the term sarry? Yeah,
<v Speaker 1>a bonk, So take something with you I would have
<v Speaker 1>something with you just in case. I would try to
<v Speaker 1>do it fasted, but have emergency something whatever you think
<v Speaker 1>would would be useful if if you had a problem,
<v Speaker 1>just in case you need it, That's what I would do.
<v Speaker 1>And worst case scenario, you need it and you have
<v Speaker 1>it and it's there because you're prepared. Best case scenario,
<v Speaker 1>you realize the two and a half hours is just
<v Speaker 1>fine and you have no problem. Yeah, what do you think?
<v Speaker 2>And I was just gonna say, well, I don't know
<v Speaker 2>how long she's been fasting, but I'm going to assume
<v Speaker 2>several months.
<v Speaker 1>She said she's adapted to nineteen five. Yeah, the fact
<v Speaker 1>that she can do an hour of exercise while fast
<v Speaker 1>it makes me think she's probably fat adapted. Well.
<v Speaker 2>Yeah, and so I actually just looked this up and
<v Speaker 2>I am on the USADA dot org.
<v Speaker 3>What is that?
<v Speaker 2>Really know, I'm trying to figure out what it is.
<v Speaker 2>It has to with athletes and anti doping and substances
<v Speaker 2>are prohibited for athletes. But what the interesting thing about
<v Speaker 2>this is there's a whole page about fat as fuel
<v Speaker 2>and fat intaken athletes, and this just says that one
<v Speaker 2>hundred and fifty pound athlete with six percent body fat
<v Speaker 2>carries fifteen hundred to two thousand calories in the form
<v Speaker 2>of carbohydrates so glycogen in their body your muscle huh,
<v Speaker 2>and more than forty five thousand calories in the form
<v Speaker 2>of fats.
<v Speaker 1>So, and that is a very lean person.
<v Speaker 2>Even for efficient endurance and ultra endurance athletes, the carbohydrate
<v Speaker 2>storage is still important, but stored fats are what helped
<v Speaker 2>them reach the finish line. Love it so yeah. So,
<v Speaker 2>if you're fat adapted and your body knows how to
<v Speaker 2>efficiently flip back and forth between you know, being a
<v Speaker 2>sugar burner fat burning burner, you should have endless energy
<v Speaker 2>to do a two and a half mile bike ride two.
<v Speaker 1>Hour and thirty minute, not two and a half miles
<v Speaker 1>two and a half hours. I said, I thought, you said, Myles, Okay,
<v Speaker 1>it's not to happen. I thought you did, But I
<v Speaker 1>don't know. Okay, if you did, you did, you didn't
<v Speaker 1>you did, it's two hours and thirty minutes.
<v Speaker 2>Okay, don't ask me what I said ten seconds ago.
<v Speaker 1>I don't know. But if you if you did, fine,
<v Speaker 1>if you if you find that you can do it,
<v Speaker 1>then then you'll know that your body's got.
<v Speaker 2>It right, So yeah, yep, I think you only know
<v Speaker 2>by doing it, and then it's sometimes it's just a
<v Speaker 2>confidence thing. So yeah, I'm with Jen. Take a snack
<v Speaker 2>in case you need it, whatever you would have for
<v Speaker 2>those situations.
<v Speaker 1>All right, now it's time for our segment called What's
<v Speaker 1>Your Why. Most of us have weight loss in mind,
<v Speaker 1>and that is a great reason to start intermittent fasting.
<v Speaker 1>But there's so much more than intermittent fasting and do
<v Speaker 1>for us beyond weight loss. If you have a powerful
<v Speaker 1>why that's deeper than weight loss alone, I really do
<v Speaker 1>believe you are more likely to find long term success
<v Speaker 1>and view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Mandy in Atlanta.
<v Speaker 2>She says, I am an instrment and faster because I
<v Speaker 2>am pre diabetic and I have insulin resistance. I have
<v Speaker 2>known about IF since twenty nineteen, and over the years
<v Speaker 2>I have done IF and low carb slash keto and
<v Speaker 2>efforts to reverse this diagnosis. I have been partly successful
<v Speaker 2>at times with reversing it, but it always comes back.
<v Speaker 2>Because I have led it, I tend to justify poor
<v Speaker 2>food choices that don't support my health goals. I'll tell
<v Speaker 2>my things like this one time won't hurt, or everyone
<v Speaker 2>else eats this, and that I should be able to
<v Speaker 2>as well. It just got easier and easier to ignore
<v Speaker 2>that I am pre diabetic. I'd actually reversed my pre
<v Speaker 2>diabetes last year after losing thirty two pounds with IF. Unfortunately,
<v Speaker 2>my focus was only on the scale, and I soon
<v Speaker 2>found myself experiencing window creep over the holidays, which caused
<v Speaker 2>me to gain back fifteen pounds this summer. In efforts
<v Speaker 2>to lose those fifteen pounds, I found myself going down
<v Speaker 2>the rabbit hole of needing to count my calori and
<v Speaker 2>macros because I started lifting weights. What was I thinking?
<v Speaker 2>I was thinking I needed the scale to go down,
<v Speaker 2>but instead it went up another fifteen pounds.
<v Speaker 1>Yikes.
<v Speaker 2>By the way, I'll never do that again. I was
<v Speaker 2>so miserable. So here I am, with thirty pounds to
<v Speaker 2>lose again and a pre diabetes diagnosis again. I posted
<v Speaker 2>my lab results in the community, and Cherry suggested the
<v Speaker 2>importance of knowing my why. I had already crafted one
<v Speaker 2>a while back, but it was all the wrong reasons.
<v Speaker 2>So I sat down today and I really thought about it,
<v Speaker 2>and here is my why two point zero. This IF
<v Speaker 2>journey is my own, and no one else's trying to
<v Speaker 2>make my IF journey like others, is only hindering my
<v Speaker 2>health goals. I have pre diabetes and insulin resistance to reverse.
<v Speaker 2>I had an AHA moment today while I was journaling.
<v Speaker 2>I wrote that I was always focusing on losing weight
<v Speaker 2>so I could be healthy, when in actuality, I need
<v Speaker 2>to be healthy first so I can then lose the weight.
<v Speaker 2>I've heard it a million times, but today that light
<v Speaker 2>bulb went off. I have struggled so much with losing
<v Speaker 2>weight and keeping it off, and now I know why.
<v Speaker 2>My body hasn't been in a place of health long
<v Speaker 2>enough to be able to release the weight. Now I
<v Speaker 2>have my focus and it isn't a number on the
<v Speaker 2>scale anymore. It is the number of my fasting, insulin,
<v Speaker 2>my heemoglobina and C, my Waiste circumference. All of those
<v Speaker 2>previous years are behind me. Now the thirty pounds regain
<v Speaker 2>is behind me as well. I have the future ahead
<v Speaker 2>of me, and I want that future to be in
<v Speaker 2>a body that is healthy and free of disease. I
<v Speaker 2>am so glad that I have IF to help me
<v Speaker 2>reach that goal.
<v Speaker 1>I love that so much me too, And I love
<v Speaker 1>that you asked her that question sharing and it made
<v Speaker 1>her really think.
<v Speaker 2>Well, yeah, because you know, I feel like all too
<v Speaker 2>often we start if and we we know, are why right?
<v Speaker 2>And it's usually I want to lose weight, or I
<v Speaker 2>have a wedding coming up, or I didn't like the
<v Speaker 2>way I looked in a picture that was mine, that
<v Speaker 2>was mine? But then, over time, I think it's really
<v Speaker 2>important to refine your why. Because you can lose the weight,
<v Speaker 2>most of us has lost the weight before, but what
<v Speaker 2>motivated us to stick with whatever it was we were doing.
<v Speaker 2>What was the long term motivation? So I think it's
<v Speaker 2>important to have short term goals, but then I think
<v Speaker 2>it's important to have long term goals. And in order
<v Speaker 2>to sustain those long term goals, you really have to
<v Speaker 2>know why. Why are you living your life in a
<v Speaker 2>way that's going.
<v Speaker 1>To help you achieve those goals? And you know, I'm
<v Speaker 1>really thinking about two words lately that come back to
<v Speaker 1>me a lot. Motivation versus determination. The more different. And
<v Speaker 1>sometimes we'll see people who are like, I've lost my motivation,
<v Speaker 1>and we have the mistaken idea that motivation is what
<v Speaker 1>you need to succeed, and I would say that it isn't.
<v Speaker 1>If you think that you need motivation to succeed, you
<v Speaker 1>will fail because what you need instead is discipline. When
<v Speaker 1>you wake up and you don't feel like doing it,
<v Speaker 1>the motivation is not there, even if you have a
<v Speaker 1>powerful why. That morning. Maybe it's raining and the fire
<v Speaker 1>is going and you're like, man, I would love a
<v Speaker 1>creamy coffee to sit by this fire. I am not
<v Speaker 1>motivated to fast clean today. You're thinking of just that moment.
<v Speaker 1>That is where the discipline has to kick in, the
<v Speaker 1>discipline to say, even though I really want that creamy coffee, Okay,
<v Speaker 1>I do have a powerful why. The discipline is going
<v Speaker 1>to get me where I want to today. Give yourself
<v Speaker 1>some grace that you're not feeling motivated today. I just
<v Speaker 1>think that's something to keep it inlie determination too, I
<v Speaker 1>like the termination as well. Those are really good words.
<v Speaker 2>I actually there's this quote this is motivation is what
<v Speaker 2>gets you started. Determination is what helps you finish what
<v Speaker 2>you started.
<v Speaker 1>And discipline is what gets you all the way there.
<v Speaker 1>It does take discipline. I might be sitting there thinking, boy,
<v Speaker 1>you know, some breakfast would taste really good. But I'm
<v Speaker 1>disciplined in my intermate and fasting practice not to eat
<v Speaker 1>at that time of the day. It's just what I do,
<v Speaker 1>it's who I am. So something to keep in mind
<v Speaker 1>when you're not feeling motivated, pull in that discipline, all right.
<v Speaker 2>So we have a question from Cheryl in Washington State.
<v Speaker 2>She said, I'm interested in your thoughts and information found
<v Speaker 2>on IF and the menopause transition MA, namely weight loss.
<v Speaker 2>I am five foot three, I currently weigh one hundred
<v Speaker 2>and eighty pounds, and I have a goal weight of
<v Speaker 2>one hundred and fifty pounds. Currently I do an eighteen
<v Speaker 2>six and I've been fasting daily for about two months.
<v Speaker 2>I drink and prefer my morning coffee black. I am
<v Speaker 2>noting that my measurements show that I have lost an inch,
<v Speaker 2>yet the scale is not moving.
<v Speaker 1>All right. There is a lot to unpack here, Cheryl,
<v Speaker 1>And first of all, I would like to encourage you
<v Speaker 1>to begin weighing daily and then once a week. I
<v Speaker 1>want you to calculate your weekly average by adding up
<v Speaker 1>all seven weights and dividing by seven. That way, you'll
<v Speaker 1>know what your trend is doing and if the scale
<v Speaker 1>is going down anywhere from one half to one pound
<v Speaker 1>per week, you'll know that you actually are making progress.
<v Speaker 1>You also have lost an inch, so you know that
<v Speaker 1>something's disappeared from your body. Right now, let's talk about
<v Speaker 1>eighteen six. You may find that a six hour window
<v Speaker 1>might be just a little longer than your body needs
<v Speaker 1>for weight loss. Maybe shrink that down to five hours
<v Speaker 1>and see what happens with your daily weighing and your
<v Speaker 1>weekly averaging. Now let's talk about the menopausal transition. It
<v Speaker 1>is one hundred percent true that most gain weight over
<v Speaker 1>the men apausal transition. That is biological in nature and
<v Speaker 1>it has to do with our changing hormones. So if
<v Speaker 1>you were steadily gaining weight prior to beginning intermittent fasting,
<v Speaker 1>and you have started intermittent fasting and the weight is
<v Speaker 1>genuinely not budging at all, but the weight gain has stopped,
<v Speaker 1>that is a victory. And I know that's easy to
<v Speaker 1>say and hard to hear because you want to see
<v Speaker 1>the skill go down. But you may find that right now,
<v Speaker 1>while your body is doing this hormonial transition, maybe this
<v Speaker 1>is a season of maintenance, and that's what intermittent fasting
<v Speaker 1>is going to help you do. Intermittent fasting can help
<v Speaker 1>you maintain over the transition rather than have the weight
<v Speaker 1>gain that most women have. That would be a really
<v Speaker 1>huge victory. And it also could be time to talk
<v Speaker 1>to your healthcare provider about bioidentical hormone replacement therapy and
<v Speaker 1>see if you're a candidate for that, and you know
<v Speaker 1>how that could help you. The estrogen, the progesterone, they
<v Speaker 1>all do different things in our bodies, and so maybe
<v Speaker 1>that would be something that would help you, because if
<v Speaker 1>our hormones are not in balance, it is really difficult
<v Speaker 1>to lose weight. But I don't want you to blame
<v Speaker 1>yourself or feel like something you're doing wrong. It's just
<v Speaker 1>really hard to fight your body when it's going through
<v Speaker 1>those hormonal changes. So you want to work with the
<v Speaker 1>body that you have in recognize that it might need
<v Speaker 1>just a little bit more support through hormone replacement therapy
<v Speaker 1>if it's time for that. What did you want to
<v Speaker 1>add shere?
<v Speaker 2>Well, I also just wanted to say too that you know,
<v Speaker 2>you've only been fasting for two months and so we
<v Speaker 2>don't expect any change in the first month. So, like
<v Speaker 2>Jin said, if you're not doing your daily measuring and
<v Speaker 2>your weekly weighing daily, weekly averaging, or weekly averaging. Sorry,
<v Speaker 2>you really don't have a true indication of what the
<v Speaker 2>scale is doing because the scale fluctuates so much, so
<v Speaker 2>if you're just weighing sporadically, you may not be seeing
<v Speaker 2>real weight loss. But also, I love that you're measuring.
<v Speaker 2>I'm a big fan of measuring. Definitely make sure that
<v Speaker 2>you are measuring in various places, lots of places. A
<v Speaker 2>lot of people just measure bust wist tips, I mean,
<v Speaker 2>and that's fine, but we lose in places all over
<v Speaker 2>our body. So I would encourage you to have more
<v Speaker 2>data points like your neck, your arms.
<v Speaker 1>Your thighs, your calves.
<v Speaker 2>I mean, we can't even tell you how many people
<v Speaker 2>who were fasting and thinking nothing was happening and then
<v Speaker 2>winter comes and they're like, oh my gosh, my boots
<v Speaker 2>that I could hardly put on over my calves last
<v Speaker 2>year are loose now. So we don't just lose weight
<v Speaker 2>in targeted areas. We lose it all over our bodies.
<v Speaker 2>And so you definitely want to be measuring all over
<v Speaker 2>your body because that's really going to be a motivator,
<v Speaker 2>especially on the weeks that the scale or the months
<v Speaker 2>that the scale didn't move a lot.
<v Speaker 1>Can I pop in something there? Recently on a Facebook memory,
<v Speaker 1>I had a set of photos from when I was
<v Speaker 1>losing weight. It was from fall of twenty fourteen, and
<v Speaker 1>I guess that's maybe, I don't know, down twenty five
<v Speaker 1>point pounds or something at that point. Like I had
<v Speaker 1>two photos and there was twenty five pounds difference in
<v Speaker 1>the two photos. I was wearing the exact same dress,
<v Speaker 1>the exact same necklace, and I stood in the exact
<v Speaker 1>same way. My necklace was hanging farther down on my
<v Speaker 1>back for sure in the second picture, Like my necklace
<v Speaker 1>difference was astonishing from those twenty five pounds. So I
<v Speaker 1>lost around my neck. Yeah, yep, it's so helpful.
<v Speaker 2>And then again like progress photos, and I think I've
<v Speaker 2>talked about before, there's a there's an app called the
<v Speaker 2>Progress App. I have iOS, so if you have Android,
<v Speaker 2>I don't know that it's available Android, but I feel
<v Speaker 2>like whatever's available on iOS you can usually find an
<v Speaker 2>equivalent on Android.
<v Speaker 1>But there's one. It's literally just called the progress app.
<v Speaker 2>And on it you they show you exactly it's a
<v Speaker 2>diagram of your body of where you're measuring, and you
<v Speaker 2>put your measurements in and actually calculates how much you've
<v Speaker 2>lost since you've last measured. And there's a place to
<v Speaker 2>record your weight in there as well, and it averages
<v Speaker 2>that out. And then there's also a place to upload
<v Speaker 2>progress photos, so on the day you measure, you can
<v Speaker 2>upload progress photos and it makes this little thing where
<v Speaker 2>you can compare it to your last set of photos
<v Speaker 2>and it keeps it all in the app for you.
<v Speaker 2>And I think it's a really cool app.
<v Speaker 1>I used it.
<v Speaker 2>I found it back way back when I did the
<v Speaker 2>DDD Facebook group and I used it back then. I
<v Speaker 2>still have it on my phone and I do measurements
<v Speaker 2>from time to time on it. So look for something
<v Speaker 2>like that. I mean, there's all kinds of tools out
<v Speaker 2>there that can help you. And if you're a visual
<v Speaker 2>person like me, I like to see that data and
<v Speaker 2>I like to see the changes in my body side
<v Speaker 2>by side, and it'll be really helpful for you.
<v Speaker 1>All right. Our next question is from MC in South Carolina.
<v Speaker 1>Hijen and Sherry. I love listening to your podcast and
<v Speaker 1>I've submitted before and thank you so much. MC. We
<v Speaker 1>appreciate that everybody listening. We love when you take time
<v Speaker 1>to go to feast repeat dot com, slash submit and
<v Speaker 1>submit for our podcast. You really keep our podcast going.
<v Speaker 1>So back to MC's question, she said, I am asking
<v Speaker 1>this question on behalf of my mom. She is seventy
<v Speaker 1>six years old and wants to do intermittent fasting too.
<v Speaker 1>The only concern I have is that she struggles with
<v Speaker 1>low blood pressure. I know that intermittent fasting lowers blood pressure,
<v Speaker 1>so I didn't know if you already have low blood pressure,
<v Speaker 1>if it would make the problem worse. Thanks so much
<v Speaker 1>for your continued insight.
<v Speaker 2>Okay, well, so I have a few thoughts with low
<v Speaker 2>blood pressure. Number one, it's important to find out whether
<v Speaker 2>or not she's on any medication that are lowering her
<v Speaker 2>blood pressure. And there's medications out there that some people
<v Speaker 2>don't think would lower blood pressure, but they do.
<v Speaker 1>So it's not a blood pressure mid it just has
<v Speaker 1>that side effect of lowering blood pressure correct like some
<v Speaker 1>diuretics do that.
<v Speaker 2>And I was a person who've always really struggled with
<v Speaker 2>low blood pressure.
<v Speaker 1>And my mother as well.
<v Speaker 2>Now what's interesting is that I had no idea really
<v Speaker 2>until I started fasting how much electrolytes come into play,
<v Speaker 2>and for different reasons, different people can hold on to
<v Speaker 2>electrolytes differently. And what's interesting to know is like, because
<v Speaker 2>I have MTHFR mutation, so does my mom. There's a
<v Speaker 2>connection there with why we don't hold on to electrolytes.
<v Speaker 2>And even now, my mom's seventy five and she still
<v Speaker 2>has really low blood pressure, and like, my blood pressure
<v Speaker 2>will run so low that they have to manually take
<v Speaker 2>my blood pressure because a blood pressure machine won't take it.
<v Speaker 2>And I used to also struggle with a lot of dizziness,
<v Speaker 2>like when I went from sitting to standing because my
<v Speaker 2>blood pressure is so low. And what I have found
<v Speaker 2>is do not overhydrate. Make sure that you are eating
<v Speaker 2>a diet rich in minerals, and increase salt intake because
<v Speaker 2>that will help boost your blood pressure. But she at
<v Speaker 2>seventy six years old, I just would say too, I
<v Speaker 2>think she needs to clear this with her doctor. The
<v Speaker 2>last thing we would want her to do is have,
<v Speaker 2>you know, an episode where she would have a singlepole
<v Speaker 2>event because her blood pressure is low, if her electrolytes
<v Speaker 2>get off, which can happen for some people with fasting,
<v Speaker 2>then that is going to make her blood pressure go lower.
<v Speaker 2>And that's I mean, I got up in the lannie
<v Speaker 2>and blacked out and fell into my shower through the
<v Speaker 2>shower doors, and it could have been really bad.
<v Speaker 1>Luckily it wasn't.
<v Speaker 2>And it was then that I really started addressing and
<v Speaker 2>getting down to the bottom of you know, why I
<v Speaker 2>was having so much dizziness and why my blood pressure
<v Speaker 2>was so low. So that is something just because of
<v Speaker 2>her age. The last thing we want her to do
<v Speaker 2>anything that's going to cause her to fall or you know,
<v Speaker 2>pass out, and we want to do this for health,
<v Speaker 2>not to make a health issue worse.
<v Speaker 1>So I would really, really well.
<v Speaker 2>I think her age is not a reason not to fast.
<v Speaker 2>I think she can absolutely fast, but she may need
<v Speaker 2>some additional support from her doctor to keep her blood
<v Speaker 2>pressure up yep.
<v Speaker 1>And also, you know, start with whatever she's been living
<v Speaker 1>as her lifestyle, just a little bit of increase, like
<v Speaker 1>maybe just do twelve twelve if that's you know, or
<v Speaker 1>or you know, have a thirteen eleven right and see.
<v Speaker 1>But I definitely agree that she should talk to her
<v Speaker 1>doctor and let her know that she needs to really
<v Speaker 1>pay attention to dizziness and definitely don't overhydrate since that
<v Speaker 1>will wash out her lute lights or ten to too,
<v Speaker 1>so something to keep in mind.
<v Speaker 2>All right, So we have one last question from Martha.
<v Speaker 2>She says, I'm sixty years old. I started clean fasting
<v Speaker 2>two weeks ago. My current scial weight is one hundred
<v Speaker 2>and thirty three pounds. I'm five feet one inch. I
<v Speaker 2>start eating at eleven thirty am and I close my
<v Speaker 2>eating window at seven thirty PM. I exercise every day,
<v Speaker 2>can aerobics and weightlifting. I take two rest days a week,
<v Speaker 2>and I do pilates, yoga, and I have a daily
<v Speaker 2>goal of ten thousand steps. I also stretch twice a day.
<v Speaker 2>I am seven months post Achilles reconstruction surgery and heelspers.
<v Speaker 1>I am now.
<v Speaker 2>Walking, but very slow. I've been counting macros and I've
<v Speaker 2>been logging my meals for the past five years. I
<v Speaker 2>have not lost inches, and at most I have lost
<v Speaker 2>five pounds.
<v Speaker 1>All right, Martha, So I have bad news and good news.
<v Speaker 1>The bad news is you're not expected to have lost
<v Speaker 1>any weight yet at two weeks in. But that is
<v Speaker 1>also the good news. So you are new to intermittent
<v Speaker 1>and fasting. You are doing an eight hour daily eating window,
<v Speaker 1>and so you're also very very active. You're doing a
<v Speaker 1>lot of activity so because you're so active, I would
<v Speaker 1>recommend that you use lots of other tools for tracking
<v Speaker 1>your progress beyond the scale, because you are likely to
<v Speaker 1>see body recomposition with all of that activity. Pilates, yoga,
<v Speaker 1>the weightlifting, all of that is going to lead to
<v Speaker 1>muscle building. And so if you are building muscle and
<v Speaker 1>losing fat, the scale might actually go up, but you're
<v Speaker 1>getting smaller in size. Okay, So if you lost ten
<v Speaker 1>pounds of fat and gained ten pounds of muscle, the
<v Speaker 1>scale is going to show zero change, but you're going
<v Speaker 1>to be so much leaner than you were before. So
<v Speaker 1>I want you to focus on how your body is
<v Speaker 1>changing and less about the scale. Now, if your goal
<v Speaker 1>is fat loss, you might find that an eight hour
<v Speaker 1>eating window is not quite going to get you there.
<v Speaker 1>We've talked about that before on the podcast, So you
<v Speaker 1>may need something like a five hour window over time.
<v Speaker 1>See how that goes. Now you're brand new, you've only
<v Speaker 1>been doing this for two weeks, so I would stay
<v Speaker 1>off the scale completely till day twenty nine, and then
<v Speaker 1>you're gonna be weighing daily and calculating your weekly average.
<v Speaker 1>But again, in your case, as active as you are,
<v Speaker 1>I would not be surprised to see you putting on
<v Speaker 1>muscle like better than you ever did before while you're
<v Speaker 1>losing fat. And so the scale is just going to
<v Speaker 1>make you think it's not working. You're going to think, well,
<v Speaker 1>this isn't working at all, even as you're getting into
<v Speaker 1>smaller pants, right, so focus on the next size down.
<v Speaker 1>I'm sure you have, like most of us, you've got
<v Speaker 1>pants that are too tight for you. Somewhere your honesty
<v Speaker 1>pants saved away. Try those on when those fit, get
<v Speaker 1>your next size down, or go buy another size down.
<v Speaker 1>Use those to gauge your progress. If you are getting
<v Speaker 1>smaller over time, then you know that you're losing fat.
<v Speaker 1>But again, you got to have the long term approach
<v Speaker 1>to this. You just started two weeks ago. I'm talking
<v Speaker 1>like in a month, maybe you'll see some change, then
<v Speaker 1>in another month, and then maybe in another month after that.
<v Speaker 1>This is not going to be quick progress. It's slow
<v Speaker 1>and steady, and really focus on things besides the scale. Martha,
<v Speaker 1>all right, what would you like to add to that? Sherry?
<v Speaker 2>Well, I would just like to add two things to
<v Speaker 2>have two thoughts here. I don't know if you've read
<v Speaker 2>Fast Feast Repeat, but you might want to grab a
<v Speaker 2>copy if you haven't. And in there, Jenn talks about
<v Speaker 2>fasted exercise prior to being fat adapted. So you're very,
<v Speaker 2>very active, and we see this some in the community.
<v Speaker 2>Somebody will come in, they're all gangbusters, are doing their
<v Speaker 2>twenty eight day fast start, and then they're like, I
<v Speaker 2>don't know what's going on. On my date nine, I
<v Speaker 2>went out worked this, I went and worked out this morning,
<v Speaker 2>I did my normal CrossFit or whatever, and then I
<v Speaker 2>felt awful afterwards. And that is just because your body
<v Speaker 2>is running out of its quick energy stores and it's
<v Speaker 2>not yet using fat for energy like we.
<v Speaker 1>Talked about earlier.
<v Speaker 2>So if you may find that you need to scale
<v Speaker 2>back your workouts until your body becomes adapted to them.
<v Speaker 2>And then my second thought is, you say, you've been
<v Speaker 2>counting macros and logging your mails for five years as
<v Speaker 2>you ease into the fasting and as you get adapted
<v Speaker 2>to fasting, I really want you to stop doing that
<v Speaker 2>because there's no macro calculator that knows how much food
<v Speaker 2>you need on a daily basis, so much of that's
<v Speaker 2>going to come down to your activity levels. And then
<v Speaker 2>even as you're fasting and your body is burning fat
<v Speaker 2>for fuel. It doesn't need as much food to get
<v Speaker 2>you through the day. You could potentially be eating more
<v Speaker 2>than you need to eat, or eating the wrong combinations
<v Speaker 2>of foods that don't support weight loss for you. If
<v Speaker 2>that's your goal, so really start to lean into your
<v Speaker 2>body and eat a little bit more into and don't
<v Speaker 2>be trying to hit a macro goal each day. That's
<v Speaker 2>the only thing I wanted to add to that.
<v Speaker 1>Yeah, that's a great point, all right. Before we get
<v Speaker 1>to our tweak of the week, I want to take
<v Speaker 1>a minute to talk about my books. If you are
<v Speaker 1>new to intermittent fasting or if you are sharing intermittent
<v Speaker 1>fasting with others, I want you to start with a
<v Speaker 1>copy of the updated second edition of Delay Don't Deny.
<v Speaker 1>And that's because it's a quick and easy to understand
<v Speaker 1>introduction to intermittent fasting. The second edition is now available
<v Speaker 1>in paperback, hardback, kindle version, and audiobook through Amazon, and
<v Speaker 1>it should also be available through any other ebook retailer
<v Speaker 1>you prefer, such as Nook, cobo iBooks, and all of
<v Speaker 1>the major platforms and wherever you like to listen to audiobooks,
<v Speaker 1>such as the Apple platform audible it's there now. Amazon
<v Speaker 1>can be confusing, so I have a few ordering tips.
<v Speaker 1>You do not want to accidentally end up with a
<v Speaker 1>used copy of the first edition. I would stick to
<v Speaker 1>new And the first edition will still come up in
<v Speaker 1>a search on Amazon because it's been around so long,
<v Speaker 1>and you'll know which one to order because the second
<v Speaker 1>edition is the one that was published in August of
<v Speaker 1>twenty twenty four, and it's also identified as the second
<v Speaker 1>edition in the listing description and at the bottom of
<v Speaker 1>the cover. So just read that listing description real quick.
<v Speaker 1>And if you go to the get the book's link
<v Speaker 1>in the show notes or at Jen Stevens dot com,
<v Speaker 1>and if you follow my links, you'll know that you're
<v Speaker 1>getting the right edition. And there is no wrong audible
<v Speaker 1>version anymore because I took down the first edition of
<v Speaker 1>that one and all the ebook versions. Only the new
<v Speaker 1>one is available as an ebook. So, oh, now it's
<v Speaker 1>time for our tweak of the week. You know, I
<v Speaker 1>always say tweak it till it's easy, But the tweak
<v Speaker 1>that works for me might not be the one that
<v Speaker 1>works for you. That's why it is super helpful to
<v Speaker 1>hear how other intermittent fasters are making intermittent fasting work
<v Speaker 1>for them. This is from Denise in Colorado. Denise says,
<v Speaker 1>this is my simple tweak for not snacking at night.
<v Speaker 1>After I close my window, if I feel like I
<v Speaker 1>want to have a snack, I have a cup of
<v Speaker 1>black Decaf coffee and it really keeps me from snacking,
<v Speaker 1>especially when my husband is snacking right next to me.
<v Speaker 1>If DCAF coffee keeps you awake, you could try some
<v Speaker 1>m T.
<v Speaker 2>And I do love that little tweak because sometimes just
<v Speaker 2>having something warm in your belly takes away the urge
<v Speaker 2>to want to join your snacking partner.
<v Speaker 1>And some people might wonder what is m T and
<v Speaker 1>it is our special name for hot water and a
<v Speaker 1>mug em T. M T like the word empty. Imbodding
<v Speaker 1>made that up in our Facebook group. Somebody in the
<v Speaker 1>Facebook group said it and I was like, I'm stealing that.
<v Speaker 1>I'm going to use it because it was such a
<v Speaker 1>good step for years. Let's take a few a few
<v Speaker 1>minutes now, Sherrie, because this just made me think about
<v Speaker 1>like ways to close your window and signal to your
<v Speaker 1>body that it's closed. Because I think a lot of
<v Speaker 1>people struggle with that concept. People who are used to
<v Speaker 1>nighttime snacking. They'll have the whole evening ahead of them
<v Speaker 1>and they just are struggling because it's what are some
<v Speaker 1>of the things that we've heard from people. You know
<v Speaker 1>this one she has a cup of black decaf, or
<v Speaker 1>she has the MT. How about brushing your teeth as
<v Speaker 1>a signal to close your window. That's what Chatt'll do
<v Speaker 1>on occasion. He'll be like, all right, I gotta go
<v Speaker 1>brush my teeth real quick. So he'll just get up
<v Speaker 1>go brush his teeth, and that's a signal that his
<v Speaker 1>window is closed. And I think that's a really good
<v Speaker 1>one for a lot of people.
<v Speaker 2>Yeah for me, I don't know why, but having something
<v Speaker 2>sweet and I'm not talking like dessert everything like a
<v Speaker 2>bowl of ice cream, right, But almost every time that
<v Speaker 2>I close my window, I have something sweet because I'm
<v Speaker 2>just the person I like. I like that something sweet
<v Speaker 2>at the end of my day. It's kind of my
<v Speaker 2>palate cleanser and I just like it. So once I
<v Speaker 2>have something sweet, that's it my windows closed, Like that's
<v Speaker 2>the last thing I do. And it could be as
<v Speaker 2>simple as a reason candy, like a chocolate covered caramel.
<v Speaker 2>It could be some yogurt with a chopped up apple
<v Speaker 2>in it. It just depends on like am I still
<v Speaker 2>a little hungry or do I just want a little
<v Speaker 2>bite of something sweet?
<v Speaker 1>So that really helps me.
<v Speaker 2>It doesn't have to be you know, people are like, oh,
<v Speaker 2>I'm trying to give up sugar. Doesn't have to be
<v Speaker 2>sugary to be sweet. Frozen grapes. Gin turned me onto
<v Speaker 2>frozen grapes. I hadn't done.
<v Speaker 1>That in years and years and years.
<v Speaker 2>I think, you know, when you do weight watchers and
<v Speaker 2>you have all these weight watchers like tricks, and then
<v Speaker 2>I got away from it. I was like, I'm never
<v Speaker 2>I'm never eating a carrot again in my life, you know.
<v Speaker 2>But now I love carrots and hummus. So I had
<v Speaker 2>just like totally put it out of my mind frozen
<v Speaker 2>grapes until Gin was talking about it, and I had
<v Speaker 2>bought some grapes and they were getting little squishy, and
<v Speaker 2>I was like, I'm a thum in the freezer. I
<v Speaker 2>can't get squishy in the freezer. And now not only
<v Speaker 2>do I love them, my whole family loves them.
<v Speaker 1>They're so good. They're like literally better than ice cream,
<v Speaker 1>which sounds crazy because I love ice cream, but.
<v Speaker 2>They's so or I even just have like some little
<v Speaker 2>eighty calorie popsicles that are like I have a watermelon
<v Speaker 2>one or a strawberry pina colada little popsicle.
<v Speaker 1>So it doesn't have to be.
<v Speaker 2>Anything big, it doesn't have to be a baked good.
<v Speaker 2>It doesn't have to. I try to find like low fat,
<v Speaker 2>not really high sugary snacks. I just want that flavor
<v Speaker 2>of something sweets, and then once I have that, I
<v Speaker 2>start my fasting time.
<v Speaker 1>Somebody I interviewed this week for Intermant and Fasting Stories
<v Speaker 1>said she likes to pop in a peppermint okay, and
<v Speaker 1>that can keep your mouth busy for a little bit.
<v Speaker 1>For me, I go take my magnesium after I've eaten
<v Speaker 1>my dinner and I'm done for the day, I'm like,
<v Speaker 1>all right, now I go take my magnesium. And that's
<v Speaker 1>like my little Bioptimizer's magne is you breakthrough nightcap but
<v Speaker 1>then boop, my window is closed. Yeah, so that works
<v Speaker 1>for me. Somebody might use their app for a signal
<v Speaker 1>back when I use the app that cow made for
<v Speaker 1>tracking my eating window, closing my window on the app.
<v Speaker 1>Once that was closed, I was not going to eat
<v Speaker 1>something else because.
<v Speaker 2>I'm say I'm not going to well, are not going
<v Speaker 2>to restart that exactly. I say, like, even just a
<v Speaker 2>little bit of exercise can be helpful because we know that,
<v Speaker 2>you know, exercising after eating helps with blood glucose management.
<v Speaker 2>So you know, maybe you go do ten minutes walking
<v Speaker 2>around the block and take your dog for a quick walk,
<v Speaker 2>or you go stand on your vibration plate, or do
<v Speaker 2>ten minutes of jumping jacks, whatever it is, like that
<v Speaker 2>could be your sign like, oh, I've moved into glucose
<v Speaker 2>management mode. I'm no longer in eating mode. And you
<v Speaker 2>don't want to mess that up, right, because then you'd
<v Speaker 2>have to go exercise.
<v Speaker 1>For ten minutes again.
<v Speaker 2>I mean, it's all a game, and it's all about
<v Speaker 2>you know, just a habit that you do that signifies
<v Speaker 2>to yourself we're done eating for the day.
<v Speaker 1>Whatever works for your body and gives you that signal. Yep,
<v Speaker 1>all right.
<v Speaker 2>Well, we love to leave our listeners with inspiration or
<v Speaker 2>motivational quotes, and today we have a message from Bunny
<v Speaker 2>Mom in the Pacific Northwest. Sometimes we have to open
<v Speaker 2>the door to the possibility of pain or failure to
<v Speaker 2>be open to the possibilities of success. She says, I
<v Speaker 2>was writing in my journal this morning, and I thought
<v Speaker 2>maybe the theme of leaving doors open would speak to
<v Speaker 2>someone else in some way, so I'm sharing. My journal
<v Speaker 2>was about a very particular vulnerable topic and not strictly
<v Speaker 2>related to fasting, but the general theme was that sometimes
<v Speaker 2>we need to leave doors open that may let painful
<v Speaker 2>things in, because if they're closed, the exciting and joyful
<v Speaker 2>things can't come in as well. I see folks new
<v Speaker 2>to fasting worry what if this doesn't work? What if
<v Speaker 2>this fails too? But what's the worst case? There you're
<v Speaker 2>the same as today when you started. And what's the
<v Speaker 2>best case? You feel better physically and mentally, You live
<v Speaker 2>a longer, happier and now more active life, and you
<v Speaker 2>didn't have to spend money to try it.
<v Speaker 1>It's so easy to.
<v Speaker 2>Just want to shut the doors on parts of our
<v Speaker 2>life because repeating failure is hard mentally and physically it's stressful.
<v Speaker 2>But we have to consider the weight of a win
<v Speaker 2>versus a failure.
<v Speaker 1>And see what fits.
<v Speaker 2>Fasting has gotten me somewhere I never dreamed i'd be.
<v Speaker 2>It's gotten to me to such a good, healthy place
<v Speaker 2>that I can even sit and think about how we
<v Speaker 2>want to proceed with certain areas of our life that
<v Speaker 2>the door has been almost shut on never latched. I
<v Speaker 2>guess it was more a jar but not wide open,
<v Speaker 2>which is what prompted my actual journaling this morning. I'm
<v Speaker 2>so grateful that I've made the choices I have for
<v Speaker 2>my health and well being, and I'm always excited to
<v Speaker 2>see where the future takes us, and I do love that.
<v Speaker 1>All right, well, we love Bunny Mom and her reflections.
<v Speaker 1>Thanks so much for listening today. We would love to
<v Speaker 1>have you join us in the Delayed On Tonight community,
<v Speaker 1>where you can interact with both me and Sherry, plus
<v Speaker 1>the most supportive bunch of intermittent fasters you'll find anywhere.
<v Speaker 1>Go to Jenstevens dot com slash community to join us.
<v Speaker 4>Don't forget to subscribe to this podcast to your favorite
<v Speaker 4>podcast app, and if you haven't already, please leave us
<v Speaker 4>a five star review that helps new listeners find the
<v Speaker 4>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
<v Speaker 1>Easy moments, or anything else you want us to share
<v Speaker 1>on the podcast, go to Fast Feast Repeat dot com
<v Speaker 1>slash submit and then listen each week to see if
<v Speaker 1>we share your submission or answer your.
<v Speaker 2>Question until next week. Thanks for listening.