Episode 135: Finding Balance, Water Intake, Our Lymphatic Systems, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast
<v Speaker 1>Feast Repeat.
<v Speaker 2>And I'm Sherry Bullock, longtime intermittent faster and health and
<v Speaker 2>wellness advocate. Please keep in mind that this podcast is
<v Speaker 2>for educational and motivational purposes only and is not intended
<v Speaker 2>to provide medical or diagnostic advice. Jen and I are
<v Speaker 2>not doctors, so make sure to check with your trusted
<v Speaker 2>healthcare professionals before making changes, especially when it comes to
<v Speaker 2>any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today's Sherry? I am doing well.
<v Speaker 2>I'm a little horse throaty I don't know what you
<v Speaker 2>want to call it. Had the flu a couple of
<v Speaker 2>days after Christmas. Yep, my dear husband gave it to me.
<v Speaker 1>Thanks. I don't want that gift.
<v Speaker 2>I know, I said, I love you, and I love
<v Speaker 2>that you share with me, but please keep your ownes
<v Speaker 2>to yourself the future. So and you know me and
<v Speaker 2>my lungs, I don't like it.
<v Speaker 1>After I've been sick. No, it's been forever since we've
<v Speaker 1>talked on we haven't recorded for.
<v Speaker 2>A bit, like a month, I feel like most Yeah.
<v Speaker 1>Since we recorded, so yeah, here we are. Since then,
<v Speaker 1>I've been to a bowl game. I know. It was
<v Speaker 1>the longest football game ever. It was like four hours. Yeah,
<v Speaker 1>it was a long football game. It was so I
<v Speaker 1>was like, why is this game going on forever? It
<v Speaker 1>started at eight, we didn't leave till after midnight. Yeah,
<v Speaker 1>but I stayed awake and Eric asked.
<v Speaker 2>Me, he said, the game doesn't start too late. How
<v Speaker 2>is she going to stay awake that long?
<v Speaker 1>Apparently when I'm vertical and talking to friends and don't
<v Speaker 1>test here for jes drone, yes and not lying down, yes,
<v Speaker 1>it's easier.
<v Speaker 2>So, yeah, I've seen you stay up late a few times.
<v Speaker 1>Exactly. I stayed awake till after midnight on New Year's Eve.
<v Speaker 1>So I'll done it, I know exactly.
<v Speaker 2>All Right, Well, let's dive into this week's weekly celebration
<v Speaker 2>we have a celebration from Rosalie in Devon, UK. I hope,
<v Speaker 2>I say, is it Devon? I think Devn is how
<v Speaker 2>I would debit, So I say okay. She says, if
<v Speaker 2>you told me in mid October, but that by the
<v Speaker 2>week before Christmas, i'd have lost eleven pounds, I'm not
<v Speaker 2>sure i'd have believed you. For reference, I am forty three.
<v Speaker 2>I have been fasting properly since March tenth, twenty twenty five,
<v Speaker 2>when I did the twenty eight day fast start, but
<v Speaker 2>I had done a year of dabbling in IF before
<v Speaker 2>I did the fast start, and I have had about
<v Speaker 2>a five to six hour window until this October. I
<v Speaker 2>lost a little bit between March and October, but nothing major,
<v Speaker 2>and I had no way of properly knowing the numbers,
<v Speaker 2>as I've not used a scale since twenty twenty due
<v Speaker 2>to having had eating disorders.
<v Speaker 1>In the past.
<v Speaker 2>That was until I bought a smart scale in October
<v Speaker 2>as I felt psychologically ready for it. Plus a mishap
<v Speaker 2>of the doctor's meant I saw my weight by accident,
<v Speaker 2>so it wasn't going to be a massive surprise any longer.
<v Speaker 2>I am five foot eleven, my starting weight on October
<v Speaker 2>twenty first this year was one hundred and ninety four
<v Speaker 2>point six pounds, not my actual starting weight for March,
<v Speaker 2>as I don't know what it was. I'm not sure
<v Speaker 2>it would be much different though, maybe five to seven pounds.
<v Speaker 2>And my body measurements were the same in March as
<v Speaker 2>in October. To be clear, I'd been clean fasting since March,
<v Speaker 2>so I think my body was finally ready for actual
<v Speaker 2>weight loss. Something just hadn't clicked for me. Whether that
<v Speaker 2>was body or mind, I'm not sure. But then today
<v Speaker 2>I've just done my average for my week eight of
<v Speaker 2>weighing on December the twentieth, and this week it's landed
<v Speaker 2>at one hundred and eighty three point eight pounds. My
<v Speaker 2>waist is eighty seven centimeters, which started at ninety five centimeters,
<v Speaker 2>and my protocol is around three to four hour windows,
<v Speaker 2>now occasionally five hours. In October, I decided to tighten
<v Speaker 2>up my window and clean up my diet as I
<v Speaker 2>wasn't feeling like I was getting any results. I also
<v Speaker 2>decided to stop alcohol for a month ahead of what
<v Speaker 2>I knew would be a boozy Christmas. I had birthdays
<v Speaker 2>and a short holiday to Tenerief in that time, but
<v Speaker 2>I kept a window through them all, with a few
<v Speaker 2>indulgences on those occasions, which the scale definitely showed. Psychologically,
<v Speaker 2>I was totally fine about it, so I knew I
<v Speaker 2>was okay to keep weighing, and it reinforced further my
<v Speaker 2>recovery from my eating disorder. I've been keeping an aisle
<v Speaker 2>on what my brain has been telling me since getting
<v Speaker 2>a scale back to normal routine. After ten a reef,
<v Speaker 2>the number on the scale came down quickly, so I
<v Speaker 2>think it was probably inflammation more than weight gain during
<v Speaker 2>that time, and that was good to see. And yes,
<v Speaker 2>we do see that travel kind of getting out of
<v Speaker 2>your routine, eating out more. It's really normal to come
<v Speaker 2>back from a vacation weighing a little bit more than
<v Speaker 2>you normally do, and it absolutely off.
<v Speaker 1>Yeah, just riding in a car makes me puffy. Yep,
<v Speaker 1>I don't know why. Why would writing in a car
<v Speaker 1>make you puffy? You're not knitting city. Maybe your lamp
<v Speaker 1>flow isn't that going? Yeah.
<v Speaker 2>Other than these occasions, I've been consistent with a shorter window,
<v Speaker 2>usually around three to four hours, and better food choices
<v Speaker 2>on the whole. No booze plus as much exercise as
<v Speaker 2>I can fit in with my manic life, which isn't
<v Speaker 2>a lot of formal exercise sadly, but I do walk
<v Speaker 2>every day and I run about all over the place
<v Speaker 2>after three kids and a dog. I also do weights
<v Speaker 2>and yoga when I can, Plus I meditate regularly too.
<v Speaker 2>I watched the scale come down over the past eight
<v Speaker 2>weeks and also go up every now and then, but
<v Speaker 2>always with Jin's voice in my head. From the scale
<v Speaker 2>Schmel chapter from Fast Feast, repeat about how I've done
<v Speaker 2>nothing wrong or right the day before to influence its
<v Speaker 2>outcome either way. These words have seriously kept me saying
<v Speaker 2>in those moments and helped me to not go off
<v Speaker 2>the rails or let it ruin my day. I can
<v Speaker 2>pretty much recite that chapter by heart the amount of
<v Speaker 2>times I've listened and read it. Sometimes I've had days
<v Speaker 2>where I've thought, oh, I need to eat more today,
<v Speaker 2>or stressful moments where part of my brain says, well,
<v Speaker 2>this is stressful, better soothed with food, and I've just
<v Speaker 2>not done it. My whole mindset has changed, and if
<v Speaker 2>is fully part of my life. I don't feel deprived,
<v Speaker 2>and I enjoy my food so much more. My flutters
<v Speaker 2>of hunger are in actual joy and I love my fast,
<v Speaker 2>having gone from a coffee hater to a coffee snob
<v Speaker 2>within about nine months. My daughter asked me recently what
<v Speaker 2>I would do if they stopped making coffee, and I
<v Speaker 2>actually don't know. It goes to show how much my
<v Speaker 2>love of coffee has even been noted by my kids.
<v Speaker 2>Having fasted and adopted the DDD way since early twenty
<v Speaker 2>twenty five, but not with weighing. I just didn't think
<v Speaker 2>it could work for me because I wasn't seeing changes
<v Speaker 2>for whatever reason. How many others have I heard say that,
<v Speaker 2>and now I'm saying it too, But it really is working.
<v Speaker 2>I think as a combo of tightening up my window,
<v Speaker 2>better food choices on the whole, little to no alcohol,
<v Speaker 2>and buying a scale and keeping it real in my brain.
<v Speaker 2>My genes that drove me to start fasting properly in
<v Speaker 2>March this year because they cut through me with the tightness,
<v Speaker 2>are now my go to pair of jeens, which I
<v Speaker 2>can even tuck a hole jumper into. And my belts
<v Speaker 2>are also getting towards being on the tightest hole and
<v Speaker 2>I'm well until the healthy range on the smart Bmi calculator.
<v Speaker 2>I only have six more pounds to be in the
<v Speaker 2>healthy range of normal BMI, and my waist to height
<v Speaker 2>ratio is in the healthy range too. I had a
<v Speaker 2>health check. I'm in the UK, so we don't get
<v Speaker 2>labs done quite like in the US, and I found
<v Speaker 2>out my chances of heart disease and diabetes were so
<v Speaker 2>low they didn't even do a blood test as there
<v Speaker 2>was no point. My total cholesterol is five point two
<v Speaker 2>four with my good cholesterol being two point Zho nine,
<v Speaker 2>and my risk of cardiovascular disease is point six y
<v Speaker 2>two percent. All of my fancy underwear now fits me again,
<v Speaker 2>after years of keeping it and looking longingly at it,
<v Speaker 2>knowing it didn't fit, but wishing I could wear it,
<v Speaker 2>And now I can't believe how comfortable it is. I
<v Speaker 2>didn't think I could actually feel good in it like
<v Speaker 2>I do now. Part of me wonders if someone went
<v Speaker 2>into my underwear drawer in the night and stretched it
<v Speaker 2>all out. I'm so excited to wear all my lovely
<v Speaker 2>Christmas clothes and feel amazing this year for the first
<v Speaker 2>time in a long time, and I love this feeling
<v Speaker 2>of being lean and noticing all over my body the
<v Speaker 2>difference in how I look. Even my legs look slimmer.
<v Speaker 2>Just this ten pounds has made so much difference to
<v Speaker 2>how I look, But it's also been so unachievable in
<v Speaker 2>the past, and certainly not maintainable on previous diets such
<v Speaker 2>as Slimming World that I did many times until I
<v Speaker 2>realized I had an eating disorder and I stopped dieting
<v Speaker 2>to recover. I wish I'd discovered this years ago. Another
<v Speaker 2>thing I hear people say about if all the time
<v Speaker 2>I'd like to be one hundred and seventy eight pounds,
<v Speaker 2>is that tips me just into the healthy range on
<v Speaker 2>the normal BMI chart. I know I'm healthy from SMARTBMI,
<v Speaker 2>but I don't like that. I see the word overweight
<v Speaker 2>everywhere else currently, such at the doctors and on my
<v Speaker 2>smart scale at home. So I've got just six pounds
<v Speaker 2>left to go, and then I'll be working on maintenance
<v Speaker 2>as an intermittent faster. For the first time ever, I
<v Speaker 2>feel amazing, and I hope this serves to inspire others
<v Speaker 2>to keep at it and know that it really does work.
<v Speaker 2>You just have to find your groove with it, be
<v Speaker 2>kind to yourself from the beginning, and take it slow,
<v Speaker 2>listen to your body, but persevere through the hard times.
<v Speaker 2>The first twenty eight days is not easy, but it
<v Speaker 2>is so worth it, and you will get through it.
<v Speaker 2>It's so wonderful to not feel sluggish and full and
<v Speaker 2>bloated all the time. Thank you for the support, Jenn
<v Speaker 2>and Sherry. I love the podcast and being part of
<v Speaker 2>the community where everyone is so actively supportive and inclusive.
<v Speaker 2>It's really kept me going, along with the books plus audiobooks.
<v Speaker 2>If you're just starting out, my advice is to immerse
<v Speaker 2>yourself in the learning, get into the DDD community, and persevere.
<v Speaker 2>And I love that. That is wonderful.
<v Speaker 1>And I think that you know she was loving the lifestyle,
<v Speaker 1>wasn't ready yet to weigh. Everyone knows if you've been
<v Speaker 1>listening that I advise you not to weigh during the
<v Speaker 1>first twenty eight days, but Rosalie recognized she needed longer
<v Speaker 1>than that, you know, with her disordered eating history and
<v Speaker 1>her disordered relationship with the scale. She got settled as
<v Speaker 1>an intermittent faster and got to the point where she
<v Speaker 1>felt good and enjoyed the lifestyle, and then she was
<v Speaker 1>ready to make some more changes and start looking at
<v Speaker 1>the data fully embracing the daily weighing with weekly averaging,
<v Speaker 1>which is super important. And then she saw our weight
<v Speaker 1>coming down. But the tweaks that she made were super important.
<v Speaker 1>Shortening her window, food quality and alcohol delaying alcohol. Those
<v Speaker 1>are all such great tweaks. And so if you're somebody
<v Speaker 1>who's like I've been doing it and it's not quite working,
<v Speaker 1>take an honest look. What tweaks do you think you
<v Speaker 1>might need to make? Food quality, window timing, that sort
<v Speaker 1>of thing. So that's absolutely absolutely And I want to
<v Speaker 1>say too, if you are a person that just does
<v Speaker 1>not want to weigh, use the skill, that's fine, but
<v Speaker 1>please have some other form of measuring changes in your body.
<v Speaker 1>I was just recently speaking with a coaching client. She
<v Speaker 1>has not been weighing, but she feels like she's been
<v Speaker 1>stuck since July because she just doesn't thank anything's shifting
<v Speaker 1>for her, you know, I asked her, then, have you
<v Speaker 1>done any progress photos? Based off of everything she's told me,
<v Speaker 1>something is happening. Well, she has this pair of genes
<v Speaker 1>that she just really wants to get into and she's
<v Speaker 1>not quite there. Well, she's forty five years old. She's
<v Speaker 1>not worn these genes since she was thirty five. Aw okay.
<v Speaker 2>When she got into them. Before, she had been doing
<v Speaker 2>some crazy diet and exercising like a mad woman, and
<v Speaker 2>her lifestyle does not support going to do these exercise
<v Speaker 2>classes that she was doing sometimes twice a.
<v Speaker 1>Day, six days a week.
<v Speaker 2>And she's fueling her body better, she feels better. And
<v Speaker 2>I said, you know, you probably are never gonna see
<v Speaker 2>that weight again, and you may not be able to
<v Speaker 2>get into the jeanes again. Now she is doing just
<v Speaker 2>strength training three times a week. She gets on a
<v Speaker 2>stair climber at the gym a couple times, and her
<v Speaker 2>concern is her.
<v Speaker 1>Thighs don't fit. She's built muscle in her thighs.
<v Speaker 2>Yes, exactly, And I said, you know, you really have
<v Speaker 2>to look at the big picture in that if you
<v Speaker 2>want to get into those genes, you're probably gonna have.
<v Speaker 1>To lose muscle. Is that what she want? No, it
<v Speaker 1>is not.
<v Speaker 2>I'm like throw those genes out. And she said, well,
<v Speaker 2>Jin said, have you know a pair of honesty pants?
<v Speaker 2>I said, maybe those aren't the right honesty pants. Correct, yeah,
<v Speaker 2>And you know, I asked her, have you been taking
<v Speaker 2>progress photos? I guarantee your body has changed, and she
<v Speaker 2>has not taken any progress photos since she started, so
<v Speaker 2>I really encouraged her to take progress photos. I hope
<v Speaker 2>when I talk to her this week she has but
<v Speaker 2>take progress photos because even when the scale isn't changing,
<v Speaker 2>or when you don't have a lot of weight to lose,
<v Speaker 2>you are going to see the difference in your body
<v Speaker 2>through body recomposition in a way that even this scale
<v Speaker 2>may not show you.
<v Speaker 1>Yep. But I think that's a really good point. When
<v Speaker 1>you pick your honesty clothes, you may want to pick
<v Speaker 1>something that fit you at a time when you were
<v Speaker 1>living life, not just strict strict strict restriction, right, yeah,
<v Speaker 1>And or like I don't want to go pick something
<v Speaker 1>from when I was in college necessarily because you know,
<v Speaker 1>I've now had two children and a menopause, and you
<v Speaker 1>know my waist is thicker as a fifty six year
<v Speaker 1>old woman than it was when I was you know, seventeen,
<v Speaker 1>right right, yep. So now we have a question from
<v Speaker 1>a listener. This question is from Mike and Minnesota. I
<v Speaker 1>sure do love to listen to your podcast. You and
<v Speaker 1>Jen have such contagious laughter, which is a great way
<v Speaker 1>to start my day. I've been doing intermittent fasting for
<v Speaker 1>a year now and I'm down one hundred plus pounds.
<v Speaker 1>That is amazing, Mike is amazing. Last Christmas I was
<v Speaker 1>two h ninety three pounds, and last Saturday I weighed
<v Speaker 1>in at one hundred and eighty eight pounds. I actually
<v Speaker 1>look forward to grabbing my snowshovel over the snowblower for
<v Speaker 1>a good workout. I'll be fifty eight on December twenty seven,
<v Speaker 1>and I've been doing Number one whole Foods by keeping
<v Speaker 1>empty calories out of my diet. Number two one hour
<v Speaker 1>of weightlifting Monday through Friday. Number three, one hour on
<v Speaker 1>the endoor track Monday through Friday. Number four. My eating
<v Speaker 1>window is from eight am to two pm, and I've
<v Speaker 1>been doing an forty eight hour fast from Thursday to
<v Speaker 1>Saturday morning for two months now. No more and five
<v Speaker 1>is no more alcohol? Question? Am I obsessed? I'm getting
<v Speaker 1>faster on the track five miles and under fifty five minutes,
<v Speaker 1>and I love my runners high, but my wife says
<v Speaker 1>I'm overdoing it. Also, I enjoy Greek yogurt with berries,
<v Speaker 1>nuts and a little honey. But I'm having a tough
<v Speaker 1>time with spending a lot of extra money when it
<v Speaker 1>comes to organic dairy and meats thoughts.
<v Speaker 2>Okay, I have several thoughts. Number one, congratulations, you're doing fantastic.
<v Speaker 2>Let's talk about your workouts a little bit here. If
<v Speaker 2>you are weightlifting for one hour Monday through Friday, and
<v Speaker 2>you are running on a track Monday through Friday for
<v Speaker 2>one hour, that is two hours a pretty vigorous exercise,
<v Speaker 2>five days a week. I really would encourage you to
<v Speaker 2>cut back on there. In there, you need some recovery time.
<v Speaker 2>I would hope that you're cycling your weightlifting and you're
<v Speaker 2>like doing upper body one day, lower body the next day,
<v Speaker 2>that sort of thing. But you know, often less is
<v Speaker 2>more what you do not want to do. I mean,
<v Speaker 2>exercise is great, right, but anything that you overdo can
<v Speaker 2>end up being detrimental.
<v Speaker 1>It's all about balance.
<v Speaker 2>So I would suggest, first of all, at your age,
<v Speaker 2>weightlifting is going to be the most essential thing for you.
<v Speaker 2>But if you could somehow modify your workouts so you're
<v Speaker 2>doing more compound exercises and you're doing more like whole
<v Speaker 2>body lifting three days a week, and then use your
<v Speaker 2>some of your other days for your running and work
<v Speaker 2>in your some recovery days in there. Recovery days are
<v Speaker 2>so so important. They're important for muscle hypertrophy, they're important
<v Speaker 2>for your metabolism, for stress. What you don't want to
<v Speaker 2>do is overstress your body through too much working out
<v Speaker 2>and too much fasting. There is no reason that you
<v Speaker 2>should be doing a forty eight hour fast every week.
<v Speaker 1>Correct. I'm glad you got to a forty eight hour fast.
<v Speaker 2>In fact, just for your muscle growth alone, I would
<v Speaker 2>stop fasting at thirty six hours. I would not fast
<v Speaker 2>be on thirty six hours. If you want to do
<v Speaker 2>one down day a week and do thirty six hours
<v Speaker 2>with a proper twelve hour refeeds to follow, fantastic, That
<v Speaker 2>is going to give your body a much better balance
<v Speaker 2>of fasting and feasting.
<v Speaker 1>But it does.
<v Speaker 2>I know you're motivated, clearly, your motivation has got you
<v Speaker 2>a lot of success over the last year. But I
<v Speaker 2>do think you need to cut back a little bit.
<v Speaker 2>Your body at fifty eight and needs that recovery. What
<v Speaker 2>you do not want to do is overtrain and have
<v Speaker 2>an injury and then not be able to train, and
<v Speaker 2>then you're gonna have a setback. So I would start
<v Speaker 2>to scale back, and if you need help trying to
<v Speaker 2>figure out how to do that, and how to balance
<v Speaker 2>your running with your weightlifting. It would be really beneficial
<v Speaker 2>even to hire a trainer. I'm sure your Jim has
<v Speaker 2>one sit down with them and ask them to help
<v Speaker 2>you develop a good training plan for you where you're
<v Speaker 2>getting in recovery days, where you're balancing your running and weightlifting,
<v Speaker 2>you're not overdoing.
<v Speaker 1>It as much. What are your thoughts, Jen, I'm right
<v Speaker 1>with you on all of that. There is no protocol
<v Speaker 1>that Sherry and I recommend that has you doing forty
<v Speaker 1>eight hour fasts regularly or weekly, because again we know
<v Speaker 1>ADF has been well studied. The name of it is
<v Speaker 1>alternate daily fasting. It's supposed to be fast feast, fast feast,
<v Speaker 1>but a forty eight hour fast is fast fast. Two
<v Speaker 1>full days twenty four plus twenty four is forty eight.
<v Speaker 2>He says from morning to morning, So it says, right,
<v Speaker 2>maybe he's getting up and doing like I don't know,
<v Speaker 2>a breakfasts because his normal eating windows eight to two.
<v Speaker 2>So it sounds like maybe he's doing a down day
<v Speaker 2>almost on Thursday morning and then not eating again until Saturday. Right.
<v Speaker 1>I would not do that, and I would not do that,
<v Speaker 1>and so I would not be surprised if when you
<v Speaker 1>start eating more your weight goes up a bit, because
<v Speaker 1>I would not be surprised if you haven't overdone the
<v Speaker 1>fasting and the exercise to the point that your body
<v Speaker 1>may have slowed your metabolism a bit. And that's just
<v Speaker 1>our body trying to keep us alive. You know, think
<v Speaker 1>something something stressful is going on, like a famine. So
<v Speaker 1>you may even find that like a thirty six twelve
<v Speaker 1>for a bit might be what you need to do,
<v Speaker 1>just you know. And then when I say twelve, I'm
<v Speaker 1>serious about the twelve. You really may need to refeed
<v Speaker 1>to get that metabolism boosted again. So I also want
<v Speaker 1>to say, you know, you said your wife says you're
<v Speaker 1>overdoing it, and I think that when we have a
<v Speaker 1>significant other who sees some warning signs, we should listen.
<v Speaker 1>Do you think you might be overdoing it? She's seeing
<v Speaker 1>something that maybe you're not quite seeing. Listen to her wisdom.
<v Speaker 1>There just a little bit. As far as the part
<v Speaker 1>about the Greek art and the organic dairy and meats,
<v Speaker 1>you just have to decide that's where the clean ish
<v Speaker 1>comes in. For me. I don't always choose organic dairy
<v Speaker 1>because it just depends on where I am and what
<v Speaker 1>they have, Like if I'm buying cottage cheese, you know,
<v Speaker 1>I'm at the store. I'm looking at what they have.
<v Speaker 1>There's a kind I like a good belly is the
<v Speaker 1>brand name? We are not sponsored by them. I'm just
<v Speaker 1>mentioning it. And if they have that and it's organic,
<v Speaker 1>I buy it. Sometimes they don't have the organic, I
<v Speaker 1>buy the regular. Sometimes Daisy is right beside it. It's
<v Speaker 1>not organic, and it's on such a good sale, it's
<v Speaker 1>got clean ingredients. I might choose that just because I'm like, man,
<v Speaker 1>that price is wonderful. I'm just gonna go ahead and
<v Speaker 1>get it. So, you know, Yeah, sometimes I buy based
<v Speaker 1>on price. Sometimes I don't. Sometimes I make different choices.
<v Speaker 1>So that's where you just decide in the store right there,
<v Speaker 1>look at what's available, What is the price you want
<v Speaker 1>to pay, what is the quality you want? What's the
<v Speaker 1>best option for you that day. Yeah.
<v Speaker 2>I don't do a lot of dairy, so I'm not
<v Speaker 2>as diligent about it being organic. But I do eat
<v Speaker 2>a lot of meat, and so I do tend to
<v Speaker 2>try to get organic grass fed meats as much as possible.
<v Speaker 2>And I mean to be honest. Walmart has very affordable
<v Speaker 2>grass fed organic ground beef. It comes in like a
<v Speaker 2>ninety three seven. They've also got some organic grass fed
<v Speaker 2>steaks and they're pretty good. I mean I've had some
<v Speaker 2>like shipped in from some meat companies. I actually prefer
<v Speaker 2>what they have at Walmart, and I've researched it. I want,
<v Speaker 2>you know, I wanted to make sure are these truly
<v Speaker 2>grass fed grass finished? Are they truly organic?
<v Speaker 1>They are. It's pretty good quality.
<v Speaker 2>Aldi as well has some so you don't have to
<v Speaker 2>spend a lot of money to get good quality grass
<v Speaker 2>fed you know, organic beef. You can get some heritage
<v Speaker 2>pork from some places. So with that said, it's again
<v Speaker 2>it's going to be your preference, right and you know
<v Speaker 2>Walmart great value organic butter.
<v Speaker 1>Yeah right, you know that's I have no problem with that.
<v Speaker 1>I would totally choose that now. I do try to
<v Speaker 1>when it's the more fat based on what I know,
<v Speaker 1>the more fat is in the product, the more important
<v Speaker 1>it is to consider choosing something organic. Just because animals
<v Speaker 1>we store our weird stuff than our fat selves. Iver
<v Speaker 1>E for thought about that. Yeah right, yeah, that's just
<v Speaker 1>so like for butter, it's concentrated force of fat to me,
<v Speaker 1>it's a little more important to prioritize that butter. Org
<v Speaker 1>I do use organic butter. Yeah, But that being said,
<v Speaker 1>you know where I am, if they're out of organic butter,
<v Speaker 1>I'll pick up some Tillamook because it's good quality. I
<v Speaker 1>like it. So or you know, some people will choose
<v Speaker 1>like a European butter, like a carry gold.
<v Speaker 2>I get it from all these. They have organic butter,
<v Speaker 2>so I get my organic bread like the twenty two
<v Speaker 2>seeds grains and seeds, but bread.
<v Speaker 1>I love it from all these.
<v Speaker 2>So if you've never if you're not an all these shopper,
<v Speaker 2>and we're not sponsored by all these, but if you're
<v Speaker 2>not an all these shopper and you have one near
<v Speaker 2>you check it out because they even their organic produce
<v Speaker 2>is more affordable than non organic at my.
<v Speaker 1>Local grocery store. YEP, it's true. Well, Mike, I hope
<v Speaker 1>that you are ready to find just a little bit
<v Speaker 1>more balance. Cut down on the exercising a bit perhaps,
<v Speaker 1>and also dial in a little bit more to the feasting.
<v Speaker 1>Find that balance, and all right, you're ready for the
<v Speaker 1>next one.
<v Speaker 2>So our next question is from Andrea in Indiana. She wrote,
<v Speaker 2>hygen is sherry several years ago, I was on a
<v Speaker 2>weight loss program that required you to drink a gallon
<v Speaker 2>of water a day, claiming that it aided in weight loss.
<v Speaker 2>After not following the program to its entirety, I tried
<v Speaker 2>to keep up with drinking a gallon of water a
<v Speaker 2>day as much as I could. I eventually stopped drinking
<v Speaker 2>a whole gallon and just tried to drink as much
<v Speaker 2>water as possible, usually ranging from fifty to seventy ounces
<v Speaker 2>a day, which is about how much I consume. Now.
<v Speaker 2>My question is this, do our bodies adapt to water
<v Speaker 2>intake like it does with food intake. Would my body
<v Speaker 2>think it's dehydrated now that I'm not drinking a full
<v Speaker 2>gallon of water on the daily, since it was used
<v Speaker 2>to receiving that much water on the regular for a
<v Speaker 2>few years. I hope this isn't a silly question. Thank
<v Speaker 2>you both for your time. I listen to your podcast
<v Speaker 2>on the regular and appreciate all that you do for
<v Speaker 2>the fasting community.
<v Speaker 1>Andrea, I don't think that's silly at all. And there
<v Speaker 1>is so much confusion when it comes to water and
<v Speaker 1>should we be drinking more? Should we be forcing it?
<v Speaker 1>You know, sometimes there'll be people in the community and
<v Speaker 1>they'll say, I'm just not doing great with my water intake,
<v Speaker 1>and so I would like to give everyone permission to
<v Speaker 1>not feel like they need to worse in a certain
<v Speaker 1>amount of water every day. I have If you're in
<v Speaker 1>the community and you ask me about water, I have
<v Speaker 1>something I share. It's a really short YouTube video that
<v Speaker 1>I'll share in the community about a doctor of some
<v Speaker 1>sort made it years ago. I've been sharing it for
<v Speaker 1>years and basically I'm gonna summarize it for you so
<v Speaker 1>you don't need to ask me for the link. Here's
<v Speaker 1>the summary. We do not need to force water the
<v Speaker 1>end the whole idea of eight eight ounce glasses, that's
<v Speaker 1>what it started with. Everyone must have eight eight ounce
<v Speaker 1>glasses a day. Then it's gotten even crazier, like a
<v Speaker 1>gallon a day or whatever, or saying it's like, if
<v Speaker 1>you are thirsty, you're already dehydrated. Does that make any sense?
<v Speaker 1>Everybody think about that. Think about a thousand years ago
<v Speaker 1>where people running around with no people drink what they
<v Speaker 1>could get when they could get in. Our bodies are amazing.
<v Speaker 1>So you do not need to force water, and when
<v Speaker 1>you're fasting, drinking as much water as you used to
<v Speaker 1>when you were eating all day can actually be detrimental.
<v Speaker 1>You know, We've all read stories of someone who was,
<v Speaker 1>you know, running a marathon and they drink a lot
<v Speaker 1>of water and then they died from over drinking the water,
<v Speaker 1>or people who just were drinking too much water and
<v Speaker 1>they died. Overdoing water can cause all sorts of imbalances
<v Speaker 1>in your body, electrolytes, that sort of thing. So we
<v Speaker 1>don't want to overdo it. And when we are fasting,
<v Speaker 1>we don't need the same amount of fluid as someone
<v Speaker 1>who's eating all day because our bodies use that fluid
<v Speaker 1>for processing our food for digestion. That being said, you know,
<v Speaker 1>I have noticed in the past if I haven't been
<v Speaker 1>drinking very much and then am I eating window, I
<v Speaker 1>still don't drink very much, I might get like muscle
<v Speaker 1>cramping and I'm like, oh, I'm dehydrated, So I need
<v Speaker 1>to drink more fluid in my window than during my fast.
<v Speaker 1>So your question was actually none of that that I've
<v Speaker 1>said already. Your question was if your body is used
<v Speaker 1>to a gallon of water and now you're not drinking it,
<v Speaker 1>is your body going to think you're dehydrated? I don't know.
<v Speaker 1>I can't answer that. My advice would be to scale
<v Speaker 1>back and see what happens. And I don't know if
<v Speaker 1>our bodies get adapted to water intake like that. You know,
<v Speaker 1>I don't force water, and we do count. The amount
<v Speaker 1>of liquid that's in your coffee does count, even though
<v Speaker 1>some people say it doesn't. It does. Coffee maybe slightly,
<v Speaker 1>you know, diuretic. It may be slightly dehydrating, but it's
<v Speaker 1>not going to dehydrate you more than the amount of
<v Speaker 1>liquid that's in it. So what do you have to
<v Speaker 1>add to that, Sherry?
<v Speaker 2>I mean, yes, your body can't adapt to amount of
<v Speaker 2>water that you drink. So if you go from drinking
<v Speaker 2>a lot of water and then you cut back, then
<v Speaker 2>you may feel thirsty because your body's used to being
<v Speaker 2>that makes certain hydration level and it takes time for
<v Speaker 2>your kidneys to kind of slow down the filtration process
<v Speaker 2>and that sort of thing. You'll know if you need
<v Speaker 2>to drink more water? Are you feeling thirsty?
<v Speaker 1>Right? Is your urine dark?
<v Speaker 2>You know, if you use the bathroom and your urine
<v Speaker 2>is like amber colored, dark yellow, you need to drink
<v Speaker 2>more water. Is your skin really dry? Are you having headaches?
<v Speaker 2>Are you constipated? You know, those all can be signs
<v Speaker 2>that you need more water, But like why you're fasting,
<v Speaker 2>you don't have.
<v Speaker 1>That much of a hydration need.
<v Speaker 2>Yes, being in the fascet state, being in katosis, it
<v Speaker 2>does act like a diuretic, pulling fluid you know, out
<v Speaker 2>of your body. But again, your body adapts to that
<v Speaker 2>over time, so yeah, there's no reason to I mean,
<v Speaker 2>is water important, yes, yes, it helps your body function,
<v Speaker 2>But overhydrating is just as bad for you as under hydrating.
<v Speaker 1>So just find a happy balance, right. Yeah, and again
<v Speaker 1>Liz is listening to your body. If you're thirsty, drink right.
<v Speaker 1>If you're not thirsty, you don't now, as I said,
<v Speaker 1>if you are drinking a lot and you are still
<v Speaker 1>really thirsty, that right there probably means you're drinking too
<v Speaker 1>much and you're flushing out your electrolytes. Right, and now
<v Speaker 1>it's time for our segment called what's Your Why. Most
<v Speaker 1>of us begin intermittent fasting with weight loss in mind,
<v Speaker 1>which is a great reason to get started, but there
<v Speaker 1>is so much more to what intermittent fasting can do
<v Speaker 1>for us beyond weight loss, And you probably know by now.
<v Speaker 1>I believe that when your why is deeper than weight
<v Speaker 1>loss alone. You're more likely to find long term success
<v Speaker 1>because you view intermittent fasting as a lifestyle, not just
<v Speaker 1>a way to get to a goal weight, but a
<v Speaker 1>lifestyle that you're living because it's healthy.
<v Speaker 2>So this week we have a wife from Tanya. I
<v Speaker 2>have dealt with severe stomach pain for several years, with
<v Speaker 2>many procedures to confirm diverticulosis, gastritis, and then ulcers. This
<v Speaker 2>year I was miserable. I never felt like doing anything
<v Speaker 2>because my stomach stayed so bloated and hard. I literally
<v Speaker 2>look pregnant at times. Everything changed for me after I
<v Speaker 2>started intermittent fasting. Within two weeks, I haven't had one
<v Speaker 2>episode of pain, floating, etc. I am no longer experiencing
<v Speaker 2>swollen legs, and the energy I have is crazy. I
<v Speaker 2>haven't experienced real energy in quite some time. I no
<v Speaker 2>longer want to come home from work and just lay down.
<v Speaker 2>My mood is even better, probably because I'm not constantly
<v Speaker 2>complaining about my stomach.
<v Speaker 1>I love it, Tanya. That really is incredible.
<v Speaker 2>We've actually heard this about people who have GI issues,
<v Speaker 2>that just that digestive rest gives your gut time.
<v Speaker 1>To heal exactly. I've heard that from lots and lots
<v Speaker 1>of people over the years, and I think that probably
<v Speaker 1>if you asked some medical professionals, they might tell you
<v Speaker 1>that what you need is frequent, small meals. But in reality,
<v Speaker 1>what you need is gut rest, and you don't know
<v Speaker 1>till you try it. But think about how many doctors
<v Speaker 1>she went to, how many procedures she had, and she
<v Speaker 1>just needed a little gut rest. All right.
<v Speaker 2>Well, this week we have a book recommendation to share
<v Speaker 2>from Vila. The book is called The Body Is Not
<v Speaker 2>an Apology by Sonya Renee Taylor. She wrote, this was
<v Speaker 2>one of the tools that helped me change how I
<v Speaker 2>view my body in the last year. This meant that
<v Speaker 2>I already loved my body in a new way before
<v Speaker 2>I found fasting. Not necessarily its shape, but my relationship
<v Speaker 2>with it became more loving. Then fasting opened the door
<v Speaker 2>to freedom and realizing my body is not just a
<v Speaker 2>lovely friend, but my absolute trusted ally. So thank you
<v Speaker 2>Jen and Sherry and everyone in the DDD community for
<v Speaker 2>being an integral part of this. Here are some of
<v Speaker 2>the points I took away from the book that could
<v Speaker 2>support others to improve their relationship with their body in
<v Speaker 2>conjunction with fasting. Number one, changing the lens from weight
<v Speaker 2>to worth. Instead of framing your body as something to
<v Speaker 2>control or critique, Taylor invites you to see it as
<v Speaker 2>something to be in a relationship with, as home, not
<v Speaker 2>a project. Number two offers tools to unlearn internalized messages.
<v Speaker 2>The book Questions and Reflections help you trace back where
<v Speaker 2>your body believes came from, such as parents, media, culture,
<v Speaker 2>and it teaches you to challenge those voices. Number three
<v Speaker 2>it connects personal healing with broader context. Understanding that body
<v Speaker 2>shame is socially produced, not a personal flaw, can be liberating.
<v Speaker 2>When you see that the pressure to look a certain
<v Speaker 2>way isn't inherently yours, it becomes easier to detach from it.
<v Speaker 2>Number four It encourages compassion and radical self care. Taylor
<v Speaker 2>doesn't just talk about accepting your body. She invites you
<v Speaker 2>to practice self love through kindness, curiosity, and patience, moving
<v Speaker 2>from self criticism to self support. Number five helpful for
<v Speaker 2>emotional eating and food relationships. Although not a nutrition book,
<v Speaker 2>many find that shifting the focus from weight control to
<v Speaker 2>self worth supports healthier relationships with food, reducing stress of
<v Speaker 2>an eating or diet obsession, because the goal becomes well being,
<v Speaker 2>not shrinking. It reminds me of Jen's focus on our
<v Speaker 2>why beyond weight loss. The picture on the front of
<v Speaker 2>the book is of a near naked Sonya, who very
<v Speaker 2>surely looks to be in the obese category of the
<v Speaker 2>b ANDI chart. This in itself challenges and brings up
<v Speaker 2>your own beliefs of what is a beautiful or acceptable body.
<v Speaker 2>I found that interesting to notice in myself. I hope
<v Speaker 2>this is helpful. Thank you Jen and Cherry for giving
<v Speaker 2>your time so generously to the community and your podcast audience,
<v Speaker 2>and so for anybody who's interested. I did post the
<v Speaker 2>name of the book in a link in show notes
<v Speaker 2>and you can go there to check it out.
<v Speaker 1>I love that the Body is not an apology. I
<v Speaker 1>think this is so important. You know, Sheery and I
<v Speaker 1>and Roxy talk to each other frequently throughout the day
<v Speaker 1>as we're working in the community and supporting the members
<v Speaker 1>of the community, and one of the things that we
<v Speaker 1>agree on is that it's heartbreaking the way that we
<v Speaker 1>women think, oh if I just lose two more pounds
<v Speaker 1>or three more pounds, or the number needs to be this,
<v Speaker 1>and you know, we see so many people beating themselves
<v Speaker 1>up over that, and in this book working with our body,
<v Speaker 1>thinking of our body as a friend. You know, so
<v Speaker 1>many people think of their body as an enemy. Yeah,
<v Speaker 1>like their body is fighting them. Yeah, And I did.
<v Speaker 2>When I was Yeah, before I found it investing, I
<v Speaker 2>was like, why is my body betraying me?
<v Speaker 1>Right?
<v Speaker 2>Why do I have to struggle with my body and
<v Speaker 2>other people don't? Why was I born into this body? Right?
<v Speaker 1>And realizing that all our body wants is for me,
<v Speaker 1>for us to work with it and intermit investing helps
<v Speaker 1>us to do that. Choosing high quality food helps us
<v Speaker 1>do it. You know, whenever you stop thinking of food
<v Speaker 1>as either like good food, bad food, fun food, diet food,
<v Speaker 1>you know, instead you think of food as nourishing and delicious.
<v Speaker 1>If we could just think as of food as nourishing
<v Speaker 1>and delicious, and that's what we want. We don't want
<v Speaker 1>it to be nourishing and gross, right, right, We don't
<v Speaker 1>want it to be delicious and nothing but chunk, right,
<v Speaker 1>because our body wants delicious food that's also nourishing. My
<v Speaker 1>meal last night was a little too nutritious and.
<v Speaker 2>Delicious, and that's just as disappointing as when you get
<v Speaker 2>something that you think is like ooh, I really really
<v Speaker 2>am craving this meal, and I don't eat it because
<v Speaker 2>it's not healthy. But then even when you eat it afterwards,
<v Speaker 2>you go through that like, well, I thought I wanted that,
<v Speaker 2>but that was kind of it was kind of gross
<v Speaker 2>and heavy, and.
<v Speaker 1>I actually gave that. I never give feedback on recipes,
<v Speaker 1>but like the it was the Melk Kit, and I said,
<v Speaker 1>this one was very healthy and it tasted like it too.
<v Speaker 1>One star anyway, it was not emotionally satisfying. It wasn't.
<v Speaker 1>It wasn't, but man, it was packed full of nutrients. Anyway.
<v Speaker 1>Now I love a good, delicious and nutritious meal.
<v Speaker 2>Back to the body image. You cannot hate yourself thin.
<v Speaker 1>You can't. And here's the thing.
<v Speaker 2>If you are waiting until you are getting to your
<v Speaker 2>goal weight to be happy with your body, I guarantee
<v Speaker 2>you when you get to your goal weight, you're still
<v Speaker 2>not going to be happy.
<v Speaker 1>It's true, You're not.
<v Speaker 2>No, You're going to get there and you're still going
<v Speaker 2>to pick your body apart. You're still going to look
<v Speaker 2>for your flaws and you're going to think, well, maybe
<v Speaker 2>I just need all these ten more pounds.
<v Speaker 1>Right, maybe I need plastic surgery.
<v Speaker 2>Yeah, I mean, start your journey of self love now.
<v Speaker 1>And that's really the message I want all of us
<v Speaker 1>to understand. It's okay to want to lose weight, you know,
<v Speaker 1>because the opposite end of the spectrum is when people
<v Speaker 1>are like, well you should never want to lose weight ever.
<v Speaker 1>Just love your body wherever it is. Right. Understand, you're
<v Speaker 1>going to feel better moving around. Like when I was obese,
<v Speaker 1>I couldn't paint my toenails.
<v Speaker 2>You know.
<v Speaker 1>That didn't feel good.
<v Speaker 2>My hid John got mad at me the other day
<v Speaker 2>because he I said, dude, you need to trim your toenails.
<v Speaker 2>My husband's nails grow frecuously fast. And he's like, I
<v Speaker 2>just trimmed them last week and I'm like, well, you
<v Speaker 2>need to do it again.
<v Speaker 1>And he said, you know, I hate trimming my toenails.
<v Speaker 1>It's hard.
<v Speaker 2>Well, my husband's not flexible at all, right, And I said,
<v Speaker 2>but I said, well maybe if you lost twenty pounds
<v Speaker 2>it'd be easier because he's got a belly. Yeah, And
<v Speaker 2>he's like, what are you saying? I have a big belly.
<v Speaker 2>And I'm like, well, I just know when I was pregnant.
<v Speaker 2>I had a really hard time trimming my toenails, right,
<v Speaker 2>And he's like, it's not bad, it's just because I'm
<v Speaker 2>not flexable.
<v Speaker 1>Like okay, I said, okay, honey.
<v Speaker 2>Yeah, I'm like, well, if you ever need help, I'm
<v Speaker 2>eger going to help you.
<v Speaker 1>Yeah. Feeling good in our body is important, but being
<v Speaker 1>realistic about what a real body looks like, I think
<v Speaker 1>is important. Yeah, you know kay in our community. I
<v Speaker 1>love Ka and she's a physician and she's lost a
<v Speaker 1>lot of weight. She's maintaining it beautifully and she's very active.
<v Speaker 1>She eats beautiful food. But she said one of her
<v Speaker 1>daughters made a comment about her belly. Yeah, it's squishy,
<v Speaker 1>and she embraced it and appreciated it. And it's like, exactly,
<v Speaker 1>this is the belly that you know. I had babies
<v Speaker 1>and we're supposed to be squishy. I've said that a
<v Speaker 1>million times. But you know, we're not going to be
<v Speaker 1>in Victoria's secret models, right, what do they have to
<v Speaker 1>do to and so they just were born with some
<v Speaker 1>of them genetically. My body was not like that. In
<v Speaker 1>my thirties. That was my ideal. I like, you thought
<v Speaker 1>you should be that secret body and your body can't
<v Speaker 1>do it. My body can't do it, absolutely can't do it. No,
<v Speaker 1>maybe with a lot of surgery. Yeah, when I was
<v Speaker 1>doing crazy low fat diet back in the early nineties,
<v Speaker 1>and I got down to one hundred and eighteen pounds
<v Speaker 1>and five and so that was like the lowest I
<v Speaker 1>ever saw on the scale as an adult, one hundred
<v Speaker 1>and eighteen pounds. So I was the skinniest, slimmest, smallest
<v Speaker 1>I'd ever been. I still had a bunch of celluline.
<v Speaker 2>You know.
<v Speaker 1>I didn't have a model body then, right, So I'm
<v Speaker 1>not going to get it. I'm not gonna not have cellulite.
<v Speaker 1>That's just the way my body is. So yeah, all right.
<v Speaker 1>Our next question was sent in by Lynn, retired in Alabama.
<v Speaker 1>She said, Hello, ladies, can you explain the benefits of
<v Speaker 1>using the vibration plate and rebounding. I have heard and
<v Speaker 1>read it has positive effects upon the lymphatic system, but
<v Speaker 1>I just don't understand and how often should you do
<v Speaker 1>these activities to see the positive benefits?
<v Speaker 2>Thanks, Well, they have different mechanisms of action, I guess
<v Speaker 2>I would say, so let's just start with vibration plates. Jenna,
<v Speaker 2>I actually did an episode about whole body vibration therapy
<v Speaker 2>when we had our Life Lessons podcast and we interviewed Joel,
<v Speaker 2>one of the founders of Life Profitness, and so I
<v Speaker 2>have put a link for you in show notes. That
<v Speaker 2>link will take you to the interview we did with him.
<v Speaker 2>Plus I have seven different research studies all about whole
<v Speaker 2>body vibration therapy and its effects on the gut, microbiome,
<v Speaker 2>metabolic health. For instance, it's comparable to walking. I have
<v Speaker 2>research studies on glucos management, bone density and women and more.
<v Speaker 2>And then most recently I found a really fascinating research
<v Speaker 2>study in an Immunology Medical journal, and it's titled the
<v Speaker 2>Effects of Whole Body Vibration Training on Inflammatory Markers and
<v Speaker 2>Lipid profiles and Adults. A systemic review and meta analysis
<v Speaker 2>of randomized control trials, And basically the synopsis is this
<v Speaker 2>study confirms that whole body vibration training can positively influence
<v Speaker 2>inflammation markers and lipid profiles and adults, and these findings
<v Speaker 2>provide essential support for health management and vention measures aimed
<v Speaker 2>at chronic disease prevention and adults, further reinforcing the potential
<v Speaker 2>of whole body vibration training. As an effective exercise intervention
<v Speaker 2>strategy in promoting metabolic health. So that is fantastic news.
<v Speaker 2>Now you asked about rebounding. Rebounding actually provides aerobic activity.
<v Speaker 2>This was actually something that has been studied by NASA
<v Speaker 2>as a way to help with bone density and for
<v Speaker 2>muscle preservation for astronauts. It is a whole body workouts.
<v Speaker 2>And so was the vibration plate. If I'm licked, yeah,
<v Speaker 2>if I pray a vibration plate, yes, uh huh, yeah,
<v Speaker 2>you know, I've used the rebounder for shoot, I'm fifty
<v Speaker 2>two forty years, so I've been reading more about re
<v Speaker 2>search on rebounding for more years than whole body vibration
<v Speaker 2>and plate. Both of them are great for limp flow,
<v Speaker 2>and we need good limp flow. Stagnet limp flow is
<v Speaker 2>linked to so much disease. I mean, even right down
<v Speaker 2>to cellulite reduction. Is getting your limp flow going getting
<v Speaker 2>up in the morning. Both they're great for promoting a
<v Speaker 2>good endorphins like your serotonin and dopamine. They're great for moods,
<v Speaker 2>mental health, for attention, for spine health. When you rebound,
<v Speaker 2>you are in zero gravity for half the time, and
<v Speaker 2>that takes pressure off of your spine. It allows your
<v Speaker 2>discs to expand. If I'm having back pain or neck pain,
<v Speaker 2>the best thing for me is to get on my
<v Speaker 2>rebounder and rebound for fifteen or twenty minutes. You are
<v Speaker 2>literally using your whole body. If you use your arms
<v Speaker 2>in some way while you're rebounding, you're using all these
<v Speaker 2>muscles in your bodies, little accessory muscles. It's great for
<v Speaker 2>in increasing propri eception. So as you age, you lose
<v Speaker 2>propriate reception. This is why people start to fall, and
<v Speaker 2>so it's great for stability, helping you improve propriateception to
<v Speaker 2>prevent falls. So both have great benefits. We have links
<v Speaker 2>for both of the Belicon rebounder that Jen and I
<v Speaker 2>use and the vibration plates that we use. They're on
<v Speaker 2>the Fast Peace Repeat website. You can check them out.
<v Speaker 2>There's some benefits and research studies linked there as well,
<v Speaker 2>but both are just great things.
<v Speaker 1>To do for your body. Yep, and I wanted to
<v Speaker 1>dig in just a tiny bit more into the lymphatic
<v Speaker 1>system because you know, that's one of the systems that
<v Speaker 1>we seem to like know less about, right. We didn't
<v Speaker 1>learn about the circulatory system, or the respiratory system and
<v Speaker 1>all these different you know, the digestive system back when
<v Speaker 1>I was a teacher, but I never taught third graders
<v Speaker 1>about the lymphatic system, right, right, And the lymphatic system
<v Speaker 1>doesn't have a pump. So if you think about our
<v Speaker 1>circulatory system, are hard, are pumping pumping, pumping the blood around.
<v Speaker 1>The lymphatic system needs to move things around. Because I'm
<v Speaker 1>going to read this to y'all, it is. The lymphatic
<v Speaker 1>system is often called the body's waste disposal or kind
<v Speaker 1>of like the sewage system, because it collects and removes
<v Speaker 1>excess fluid, cellular debris, toxins, pathogens, and waste products from
<v Speaker 1>your tissues. It filters it through the lymph nodes. You know,
<v Speaker 1>if you've been sick and your lymph nodes are swollen,
<v Speaker 1>you've had that experience before, and so it filters them
<v Speaker 1>through your lymph nodes, returns clean fluid to your bloodstream.
<v Speaker 1>So it's crucial for drainage and your immune system. Right,
<v Speaker 1>But it doesn't have a pump, So seded and tear
<v Speaker 1>being set iney. You know, you've heard this all the
<v Speaker 1>time recently that being sedentary is really bad for us.
<v Speaker 1>And you might only think it's because you're not building muscle,
<v Speaker 1>but it's also because of your lymphatic system. We're supposed
<v Speaker 1>to be moving. Movement is what stimulates the lymphatic system
<v Speaker 1>to work. And so getting on the vibration plate, the rebounder, walking, jogging,
<v Speaker 1>whatever it is you like to do for movements, standing
<v Speaker 1>up and moving around, cleaning your house. So it's just
<v Speaker 1>it's getting that lymphatic system going. And so if you're
<v Speaker 1>somebody who has a lot of fluid retention, you may
<v Speaker 1>find that you need to do something more to stimulate
<v Speaker 1>your lymphatic system.
<v Speaker 2>Yeah, and it actually it's great for your immune health too,
<v Speaker 2>because it helps your body filter out like bacteria and
<v Speaker 2>viruses so they're not kind of just stuck in your body.
<v Speaker 2>I as long as I can remember, have always had
<v Speaker 2>an issue with my left armpit. And if I am
<v Speaker 2>run down, like feel like I'm just even just lack
<v Speaker 2>of sleep, my left armpit will swell. I have a
<v Speaker 2>lymph note in there that will swell up. And when
<v Speaker 2>I back when I was having periods, you have a
<v Speaker 2>little water retention when you're when you're getting ready to
<v Speaker 2>have your period, my armpit would swell.
<v Speaker 1>That is a really good.
<v Speaker 2>Sign that I don't have great length flow in my
<v Speaker 2>body when I wake up puffy. If I wake up
<v Speaker 2>and I've eaten something that just inflamed my body, I
<v Speaker 2>can see it in my face. First thing I do
<v Speaker 2>is I either go get on my vibration plate or
<v Speaker 2>I get on my rebounder to get my limp system activated,
<v Speaker 2>get things flowing.
<v Speaker 1>So yep, yeah, that's the health benefits all right.
<v Speaker 2>Before we get to the tweak of the week, I
<v Speaker 2>just want to talk to you a minute about my coaching
<v Speaker 2>that I'm doing. Did you start the new year with
<v Speaker 2>intentions of finally conquering IF as a lifestyle, but you're
<v Speaker 2>a month now and you're still struggling to find consistency
<v Speaker 2>or motivation, or maybe you really need help with mindset.
<v Speaker 2>Are you unsure of how to even make IF work
<v Speaker 2>with your busy life, work or travel schedule. Do you
<v Speaker 2>just need an accountability partner? If you said yes to
<v Speaker 2>any of that, I would love to help you. I
<v Speaker 2>am currently booked up about six to eight weeks in advance,
<v Speaker 2>depending on the time type of sessions you seek. Right now,
<v Speaker 2>I'm doing monthly programs where we meet weekly for four
<v Speaker 2>weeks and then you can check in with me daily.
<v Speaker 2>As of this recording, I do not have any openings
<v Speaker 2>until mid March for that, so do not delay in
<v Speaker 2>reaching out. Let's get you on the schedule. I am
<v Speaker 2>going to be doing some traveling in May, June, and July,
<v Speaker 2>and so I am not going to be doing monthly
<v Speaker 2>coaching during those months. So if you think monthly program
<v Speaker 2>is for you and that's what you really need to
<v Speaker 2>make this lifestyle stick, do not delay. Let's get you scheduled.
<v Speaker 2>Send me an email at Shary at fast feast repeat
<v Speaker 2>dot com. That's Shary with one R sagri I and
<v Speaker 2>let's get you feeling more empowered and help you find
<v Speaker 2>the success you seek.
<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 week, we have a bit
<v Speaker 1>of a mindset shift shared by Lynn from Northern Wisconsin. Hello,
<v Speaker 1>Jen and Shery. I had an aha moment I need
<v Speaker 1>to share. I love your podcast. I listened to a
<v Speaker 1>recent episode where you mentioned creamy coffee actually sends a
<v Speaker 1>message to your brain, releasing endorphins and being similar to
<v Speaker 1>an addiction. I think there's a connection there to how
<v Speaker 1>I feel about wine. I gave up creamy coffee long
<v Speaker 1>ago except in my eating window. But once I have
<v Speaker 1>that one or two glasses of wine with dinner, I
<v Speaker 1>have a hard time stopping. Your explanation gave me a
<v Speaker 1>great word picture so I can be nicer to my
<v Speaker 1>body and brain to help me have one or none.
<v Speaker 1>Thank you excellent.
<v Speaker 2>We'd love to leave you with an inspiration or motivational quote.
<v Speaker 2>This week, we have some inspiration from Ruth. Ruth wrote
<v Speaker 2>fourteen years ago, I woke up at the hospital in
<v Speaker 2>a ton of pain, having just had a bilateral mestectomy
<v Speaker 2>after dealing with a breast cancer diagnosis. Cancer changed my life.
<v Speaker 2>There are fourteen things I have learned since then. Gratitude
<v Speaker 2>is powerful and helps us appreciate all of the good
<v Speaker 2>things in our life. Number two health is mind, body, spirit,
<v Speaker 2>They are one. Number three, taking care of yourself isn't selfish?
<v Speaker 2>You deserve to feel good and taking care of yourself
<v Speaker 2>helps you take care of others. Number four movement matters.
<v Speaker 2>Find ways to move your body every day.
<v Speaker 1>Five.
<v Speaker 2>Embrace who you are and keep evolving. We are all
<v Speaker 2>a work in progress. Six It's okay to ask for help.
<v Speaker 2>I have learned so much from many mentors, coaches, and
<v Speaker 2>teachers during this journey. We all have blind spots which
<v Speaker 2>others can help us work through.
<v Speaker 1>Seven.
<v Speaker 2>Keep learning what we know evolves, science changes, that is
<v Speaker 2>its nature.
<v Speaker 1>Eight.
<v Speaker 2>Take ownership of your health. Be an advocate for yourself.
<v Speaker 2>Nine never say never. Be open and curious and willing
<v Speaker 2>to change your mind.
<v Speaker 1>Ten.
<v Speaker 2>Be your own best friend. What would a friend say
<v Speaker 2>to you? Eleven Help others.
<v Speaker 1>And be kind.
<v Speaker 2>Twelve Respect your own nature and support it. Thirteen Be
<v Speaker 2>proactive about your health. Fourteen your mindset is everything. Challenge
<v Speaker 2>your own thinking. What we believe is so powerful.
<v Speaker 1>I love that, Ruth. That is such a great list.
<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, don't.
<v Speaker 2>Forget to subscribe to this podcast to your favorite podcast app,
<v Speaker 2>and if you haven't already, please leave us a five
<v Speaker 2>star review that helps new listeners find the show and
<v Speaker 2>we really appreciate it.
<v Speaker 1>We are a community driven podcast, so to submit your
<v Speaker 1>success stories, your questions, your favorite tweak it till It's Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to fast Feast Repeat dot com slash Submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question until next week. Thanks for listening.
<v Speaker 1>This podcast was edited by Resonate Recordings.