Episode 94: Making New Friends, Boosting Metabolism, Hair Loss, 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'm doing great. I'm
<v Speaker 1>glad me too. I'm bringing has sprung. I keep talking
<v Speaker 1>about it because I'm just so happy that winter's over
<v Speaker 1>that I just can't stop.
<v Speaker 2>Well. I feel like I'm just smiling non stop talking
<v Speaker 2>to you because you listeners. You probably don't know this.
<v Speaker 2>We used to record every single Tuesday, and last month
<v Speaker 2>or so, we swapped and now we record two episodes
<v Speaker 2>every other Tuesday. But the highlight of my week is
<v Speaker 2>sitting and talking to Jin we record the podcast, and
<v Speaker 2>so I haven't seen her face for two weeks and
<v Speaker 2>it's true. Yeah, so like we talk every day, but
<v Speaker 2>I don't.
<v Speaker 1>Get to see her face, Like, yeah, we're texting and
<v Speaker 1>messaging and yeah we're not like actually talking.
<v Speaker 2>Yeah right, like we are here, yeah, exactly. So it
<v Speaker 2>makes me happy, makes your feeling. It's funny too, because
<v Speaker 2>I told Eric last week that I was feeling lonely
<v Speaker 2>and he's like, how are you lonely? Because I'm here.
<v Speaker 2>I'm here with you every day. And I tried to
<v Speaker 2>explain this to him in bed last night and I said,
<v Speaker 2>I'm with you. But like we've this conversation before. Different
<v Speaker 2>people feed your soul differently, and so like I need
<v Speaker 2>my friends, I need my vacations, I need my trips
<v Speaker 2>because my friends give me something that my husband doesn't get.
<v Speaker 1>Right, we are meant to have female friends, yes, not
<v Speaker 1>just our husbands. Yeah, I believe that. I mean, if
<v Speaker 1>you think about how you know, how communities would have
<v Speaker 1>been set up thousands of years ago or whatever, before
<v Speaker 1>the modern era. You know, when people lived together in
<v Speaker 1>like a village or whatever. The women would be together
<v Speaker 1>all day around the campfire, doing whatever the women were doing,
<v Speaker 1>you know, gathering around the area, watching the children together,
<v Speaker 1>and then would go off and do whatever the men did,
<v Speaker 1>hunting the war. I don't know what they're doing, but
<v Speaker 1>come back at home and everybody'd be together. But we
<v Speaker 1>had the women. It was always the women together. So
<v Speaker 1>we need that now in this modern world where we're
<v Speaker 1>in our little houses and go to your you go
<v Speaker 1>to your house, you go to your car, you go
<v Speaker 1>to the store.
<v Speaker 2>I mean, yes, I agree, we yeah, we need that
<v Speaker 2>those bonds with other people like that. We do.
<v Speaker 1>And I realized that when I was a teacher, I
<v Speaker 1>got my cup filled up so much every day because
<v Speaker 1>I was around children and other teachers and in the
<v Speaker 1>you know, in the teacher work room. Then when I retired,
<v Speaker 1>I was like, wait a minute, I'm here by myself.
<v Speaker 1>I don't have any I didn't have any We had
<v Speaker 1>moved back to Augusta when the boys were like kindergarten,
<v Speaker 1>second no calvisn't third grade, kindergarten, third grade, and I
<v Speaker 1>didn't really like develop close female friendships at that time
<v Speaker 1>because I was getting everything I needed at work. And
<v Speaker 1>then when I retired, I'm like, wait a minute, I
<v Speaker 1>don't have a social life outside of work.
<v Speaker 2>It was weird. Yeah, yeah, yeah. It kind of came
<v Speaker 2>up because my husband had told me yesterday morning, over
<v Speaker 2>the weekend, while I was gone at work, that he
<v Speaker 2>had been having these waves of sadness. And he said,
<v Speaker 2>I just kept feeling sad this week and I don't
<v Speaker 2>know why. And of course, you know, he's struggled with
<v Speaker 2>depression and in the past, and so of course I
<v Speaker 2>tune in, like, oh, what's going on, and he said,
<v Speaker 2>I don't know. He's like he's like, I have a
<v Speaker 2>great life and I love my life, and he's like,
<v Speaker 2>I have no reason to be sad. Everything is so
<v Speaker 2>I might going through a checklist. I'm like, we was
<v Speaker 2>it because your son's Gary Lee for the Marines? Is it?
<v Speaker 2>You know?
<v Speaker 1>Do you think it's this?
<v Speaker 2>Do you think? Because my husband's not very in tune
<v Speaker 2>to his emotions, so I'm kind of going through the
<v Speaker 2>process with him trying to figure out what it is.
<v Speaker 2>And I said, well, you know, I've worked extra and
<v Speaker 2>I had to work extra, so I was gone an
<v Speaker 2>extra day this weekend. Was that it? And He's like, no,
<v Speaker 2>that wasn't it. I'm pretty used to that. And so
<v Speaker 2>and I said, well, you know, are you not feeling
<v Speaker 2>fulfilled in your work right now? Is it? You know,
<v Speaker 2>he really couldn't put a finger on why he's been
<v Speaker 2>feeling sad, but even last night he just said, see,
<v Speaker 2>I was just walking down the hallway and I just
<v Speaker 2>had this like overwhelming sadness hit me. And so I
<v Speaker 2>was kind of really trying to help him work through that.
<v Speaker 2>And it came up to bonds with friends and you know,
<v Speaker 2>saying that and yeah, he sees his dad every day,
<v Speaker 2>but they're working together, and so I said, you guys
<v Speaker 2>need to take an egg of fishing together or you
<v Speaker 2>know that sort of thing. But anyway, friendships, bonds, emotional
<v Speaker 2>connections with people is so important.
<v Speaker 1>We're not meant to be lonely and alone all the time.
<v Speaker 1>That's not how society should, not how it used to be.
<v Speaker 2>If you are, because I know this is a growing problem,
<v Speaker 2>and especially as people age, it's a it's a growing problem.
<v Speaker 2>I really want to encourage you to, you know, join
<v Speaker 2>a gym, take a class, go to the community center,
<v Speaker 2>do like get out, you know, break out of your
<v Speaker 2>everyday norm and try to make connections with other people.
<v Speaker 2>I think it's very important. Or join us in the
<v Speaker 2>weekly or in the d d D community.
<v Speaker 1>That's true, we do. We interact all the time. It's
<v Speaker 1>funny that you talk about all that because this, you know,
<v Speaker 1>we're recording two on the same day, and I just
<v Speaker 1>talked about my college friends were visiting this weekend and
<v Speaker 1>we were. We went to Dead Dog Saloon, which you'd
<v Speaker 1>love to go to well as well. We went to
<v Speaker 1>the Dead Dogs and.
<v Speaker 2>The best hush puppies ever, and we had has Nazis
<v Speaker 2>and crab nachos.
<v Speaker 1>We had and we said at one of those long
<v Speaker 1>tables that are meant for a lot of people, but
<v Speaker 1>there was a couple already there. We're like, do you
<v Speaker 1>mind if we sit on this end?
<v Speaker 2>They're like no.
<v Speaker 1>So we were talking. They had just moved here, and
<v Speaker 1>they were moving here full time. They'd been coming. She
<v Speaker 1>was already here and they're selling their house and he's
<v Speaker 1>going to be here. And then when they found out
<v Speaker 1>I lived here and I'm from here. You could tell
<v Speaker 1>she got really interested. And she's like, do you have
<v Speaker 1>a book club? Do you know have any book club?
<v Speaker 2>Oh? Did you invite her to your ladies club? Well?
<v Speaker 1>I invited her with exchange numbers, and I was like,
<v Speaker 1>do you like to play trivia? You know, and and
<v Speaker 1>so we're going to get together.
<v Speaker 2>I love that.
<v Speaker 1>But you know, don't be afraid to just someone who's
<v Speaker 1>open and talking to you.
<v Speaker 2>And you know, that made me think. You know, when
<v Speaker 2>I moved to Colorado, I left my friends group behind,
<v Speaker 2>right and that was in January twenty eleven, and I
<v Speaker 2>was so missing it. I got really active. And of
<v Speaker 2>course Colorado has like more breweries in any state in
<v Speaker 2>the United States, and so I got really active in
<v Speaker 2>the brewery business because while looking for some community and
<v Speaker 2>just interaction with people outside of the hospital, I found
<v Speaker 2>this little brewery not far from my house. I could
<v Speaker 2>walk there, ride my bike there, and I started to
<v Speaker 2>get to know people. And there's the regulars who pop
<v Speaker 2>in after work for a beer before they go home
<v Speaker 2>or whatever. And so the way a brewery is it's
<v Speaker 2>kind of different than your normal bar. They're very communal.
<v Speaker 2>It's big tables that you sit down with other people
<v Speaker 2>and you're kind of forced to interact and talk with
<v Speaker 2>other people. And I loved it, Like that was my
<v Speaker 2>favorite part of the day. Even after my son got
<v Speaker 2>out of school. We'd ride our bikes down there and
<v Speaker 2>he'd have a root beer and we'd need some popcorn
<v Speaker 2>and play corn hole. And it was that sense of
<v Speaker 2>community and belonging that I think I was drawn to.
<v Speaker 2>And I didn't even realize it till you were talking about,
<v Speaker 2>you know, sitting down with his people at the Dead
<v Speaker 2>Dog Saloon.
<v Speaker 1>Yeah, and you know, just just whatever you can do,
<v Speaker 1>introduce yourself. Don't feel afraid to ask, you know, because
<v Speaker 1>people want connection. And I live in a different kind
<v Speaker 1>of a place, right It's a tourist town where a
<v Speaker 1>lot of people move, Like South Carolina is the number
<v Speaker 1>one state people were moving to in the whole United
<v Speaker 1>States last year, and also the number one county is
<v Speaker 1>the county where I live. So a lot of new
<v Speaker 1>people are coming and say people people want to find community,
<v Speaker 1>and you're not stuck with them forever if you find
<v Speaker 1>they're not a good fit. Just you know, just try
<v Speaker 1>and see.
<v Speaker 2>It's kind of like dating sometimes when you're trying to
<v Speaker 2>find your friends groups kind of like dating. You gotta
<v Speaker 2>hang out a few times, see whether or not the
<v Speaker 2>ViBe's good, and you know, sometimes it doesn't always work,
<v Speaker 2>but absolutely.
<v Speaker 1>But don't be afraid to talk to somebody because they
<v Speaker 1>may be just as much looking for a friend as
<v Speaker 1>you are.
<v Speaker 2>All Right, that's our PSA on community to go. Yeah,
<v Speaker 2>all right, well, now it's time for our weekly celebration.
<v Speaker 2>This one is from Lacey. Lacy wrote, I've been doing
<v Speaker 2>IF much more consistently for the last year, mostly a
<v Speaker 2>four to six hour eating window, some days longer and
<v Speaker 2>some shorter, a few down days tossed in. I have
<v Speaker 2>hovered around a fourteen pound weight loss. I'll get to
<v Speaker 2>goal eventually. My main goal, though, has been fasting for health.
<v Speaker 2>After my youngest was born, I spent almost ten years
<v Speaker 2>in bed or reclining because of chronic fatigue syndrome and
<v Speaker 2>grapes a nasty combo. I just didn't have the energy
<v Speaker 2>to do much of anything. Last year I started consistent
<v Speaker 2>IF twenty four tre so twenty hours fasting for our
<v Speaker 2>window daily eating window with a thirty six hour fast
<v Speaker 2>tossed in here and there, just to see if it
<v Speaker 2>would help. The chronic fatigue syndrome. People were saying the
<v Speaker 2>stress from fasting would make CFS worse, but when I asked,
<v Speaker 2>they never actually researched the effects of fasting on CFS,
<v Speaker 2>so I just jumped in. A year later, I've had
<v Speaker 2>more energy than I've had in years. I'm not cured,
<v Speaker 2>but I feel so much better. As long as I'm
<v Speaker 2>keeping the known allergens a bead. I can get ten
<v Speaker 2>thousand to fifteen thousand steps in a day, and I
<v Speaker 2>actually get stuff done around the house. When my grandma
<v Speaker 2>had her stroke this past fall, I was able to
<v Speaker 2>go with my mom or grandpa and help. I'm so
<v Speaker 2>thankful God led me to Jen's books and doctor Funk's
<v Speaker 2>YouTube channel. My goal this year is to keep the
<v Speaker 2>window creep at bay and get the last ten to
<v Speaker 2>fifteen pounds off before my twenty fifth high school reunion.
<v Speaker 2>A twenty four protocol works well as long as I
<v Speaker 2>eat well, but I'm going to try tossing in a
<v Speaker 2>down day once a week or so and see if
<v Speaker 2>that helps break.
<v Speaker 1>Up this plateau. I love that, Lacey, I love that.
<v Speaker 1>And you know we've heard this over the years, many
<v Speaker 1>many times. There'll be somebody from some health community, like
<v Speaker 1>somebody with hashimotos or someone who has like thyroid or
<v Speaker 1>chronic fatigue syndrome, like Lacy or something, and there's some
<v Speaker 1>sort of like legend in that community that fasting is
<v Speaker 1>bad for you and if you have that right, and
<v Speaker 1>so they said they were discouraged from trying it because
<v Speaker 1>they said it will make your hashimotos words, or will
<v Speaker 1>make your hypothyroid wars, or will make your chronic fatigue worse.
<v Speaker 1>And they try it anyway, and then they find the
<v Speaker 1>opposite is true and they feel so much better. We've
<v Speaker 1>had a lot of people with hashimotos report that their
<v Speaker 1>antibodies go down, Like having high antibodies is bad, right,
<v Speaker 1>that's you don't want to have high thyroid antibodies. So
<v Speaker 1>they go down, they become more normalized, so many positive things.
<v Speaker 1>So this is where your own study of one comes in, because,
<v Speaker 1>like Lacy said, they couldn't actually point to any science
<v Speaker 1>on that, but they all just kind of knew it
<v Speaker 1>was true, right.
<v Speaker 2>Well, And see, this is what I think happens a
<v Speaker 2>lot unfortunately in life in every field, right, people only
<v Speaker 2>recommend what they know a lot about. That's true because
<v Speaker 2>they can stand by it right, right. If you don't
<v Speaker 2>know anything about it, the immediate reaction is like, oh,
<v Speaker 2>I don't think you should do that. Oh I don't
<v Speaker 2>think that's healthy. Oh I don't think that's going to
<v Speaker 2>have good outcomes. But it's really because they don't they
<v Speaker 2>don't know, and people are afraid of what they don't know.
<v Speaker 1>Yeah, and then they start repeating it like well they
<v Speaker 1>always said not to do it. Then it's like that
<v Speaker 1>game of telephone where it just keeps going and going
<v Speaker 1>and it's not founded on anything true.
<v Speaker 2>Right, It's like that whole you have to eat six
<v Speaker 2>times a day to keep your metabolism up, yeah, and
<v Speaker 2>you know those things, and then people just start repeating
<v Speaker 2>that yeah, and then it just somehow that repetition makes
<v Speaker 2>it become fat, it's true, or like it's taken as fat.
<v Speaker 1>Drink eight out eight glasses of water a day, like.
<v Speaker 2>I guess it's the most important meal of the day.
<v Speaker 1>I have a YouTube video about that where a doctor
<v Speaker 1>analyzes the must we drink eight glasses of water a
<v Speaker 1>day and where that originated? And it's like, no, you
<v Speaker 1>do not have.
<v Speaker 2>To write is being hydrated great for your lymph system?
<v Speaker 2>And does it help flush out, yeah, and toxins for
<v Speaker 2>your body, absolutely, but there should be no magical prescription. No.
<v Speaker 1>And it's also it depends on what you're doing, and
<v Speaker 1>if you're fasting, you don't need as much water. If
<v Speaker 1>you're fasting because fat water is great for helping your
<v Speaker 1>body process food that you're eating, right, I'm not eating
<v Speaker 1>anything dicasting, right, and so you don't need to pound
<v Speaker 1>the water. It actually could be counterproductive if you're drinking
<v Speaker 1>too much water while fasting. So it makes me cringe
<v Speaker 1>every time I see someone who's like, my new goal
<v Speaker 1>is to drink a gallon of water every day and
<v Speaker 1>they're like chucking it while fasting, and it makes me go, oh, no,
<v Speaker 1>don't drink that much. Like I worry they're going to
<v Speaker 1>overdo the water and it's going to have a detrimental effect.
<v Speaker 2>I saw this was not in any of our fasting communities.
<v Speaker 2>A comment this reminded me of this. Somebody was told
<v Speaker 2>that they have a sluggish limp system and they were
<v Speaker 2>told they needed to stop working out because working out
<v Speaker 2>increases inflammation, which is going to make their limps slow worse.
<v Speaker 1>Oh my lord, Okay, whoever said that doesn't know how
<v Speaker 1>the lymph system works, right, because.
<v Speaker 2>You need to move your muscles. There's no plump the
<v Speaker 2>rights to get the lymph system moving because you don't. Yeah,
<v Speaker 2>there's no pump like your heart that moves your blood
<v Speaker 2>through your body. Your muscles movement, and you know gravity
<v Speaker 2>and that's what of thing. That's what gets your lymph
<v Speaker 2>system moving, That's what gets it circulating.
<v Speaker 1>Look, I'm just a school teacher and I know that.
<v Speaker 2>So I was like, what I mean, Like it was
<v Speaker 2>one of those things that came up on Facebook and
<v Speaker 2>I don't jump into a lot of these discussions at all,
<v Speaker 2>but that was when I was like, whoa, whoa, whoa,
<v Speaker 2>I have to jump in here.
<v Speaker 1>I'm sorry.
<v Speaker 2>Yeah, so yeah, yeah, I love.
<v Speaker 1>This is the best thing you can do moving your body.
<v Speaker 1>In fact, you have to if you've got a sluggish
<v Speaker 1>lymphatic system. If you stagnate, it stagnates, right yeah, yep, yep,
<v Speaker 1>Like horseback riding is one of the best things you
<v Speaker 1>can do for your limps, jumping on the rebounder, yep,
<v Speaker 1>getting on the vibration plate. Now, I do understand that
<v Speaker 1>if you've been very, very sedentary and you've got a
<v Speaker 1>slugg your sympatic system, and then you get up and
<v Speaker 1>start walking for five hours, you might stir up too
<v Speaker 1>much and then you'll have like a reaction of too
<v Speaker 1>much is going on?
<v Speaker 2>Or if you go from the couch to weightlifting and
<v Speaker 2>body pump and five workouts a week and yeah, yeah,
<v Speaker 2>you could ramp it up slowly inflammation and yeah yeah,
<v Speaker 2>but yeah, so yeah. I just I'm really proud of you, Lazy,
<v Speaker 2>for pushing forward and trying to figure out something that
<v Speaker 2>makes you feel better and doing being your own research experiment.
<v Speaker 1>So too, and thank you for sharing. All Right, we
<v Speaker 1>have a question from a listener. This is from coach
<v Speaker 1>Jody and Fingerlakes, New York. My question builds off of
<v Speaker 1>the idea of ADF and getting or needing a metabolic boost.
<v Speaker 1>I know you often explain that a form of ADF
<v Speaker 1>can give people the metabolic boosts they may need to
<v Speaker 1>either move from a plateau or to fix a slow metabolism.
<v Speaker 1>I would love your thoughts on additional ways you can
<v Speaker 1>get that metabolic boost without ADF. For example, does increasing
<v Speaker 1>exercise gives you give you that same boost then refueling
<v Speaker 1>well after that exercise? Just wondering if there are other
<v Speaker 1>options to try if someone didn't want to do ADF.
<v Speaker 1>This is not affecting me personally, as I have been
<v Speaker 1>living an intermittent fasting lifestyle for four years and successfully
<v Speaker 1>maintaining my weight. I'm fifty eight years old, and I'm
<v Speaker 1>so grateful I found intermittent fasting Gen's books and your podcasts.
<v Speaker 1>Because of all of that, I went back to school
<v Speaker 1>after retiring from teaching and became a health coach for others.
<v Speaker 1>I still listen and reread as part of my own
<v Speaker 1>continuing education to help others. I guess you could say
<v Speaker 1>that my question comes from that perspective. Thank you for
<v Speaker 1>all you both do and share well. So, like you said,
<v Speaker 1>ADF is great for boosting the metabolism, but there are
<v Speaker 1>other things you can do, and exercise and strength training
<v Speaker 1>are both ways to do that.
<v Speaker 2>Particularly high intensity interval training rather than sustained like cardio,
<v Speaker 2>is it actually ramps up your metabolism like for hours
<v Speaker 2>after you do the exercise. The other one is strength training,
<v Speaker 2>same thing, and the more muscle you have on your body,
<v Speaker 2>the higher metabolism is going to be. Exercise is a
<v Speaker 2>great way to ramp up your metabolism. Also, eating certain
<v Speaker 2>foods such as high fiber fruits and veggies and quality,
<v Speaker 2>lean protein sources. Those things also give you a metabolic boost.
<v Speaker 2>There are other ways to do it.
<v Speaker 1>Caffeine and metabolism.
<v Speaker 2>Yeah. What I've read about caffeine though, is that it's
<v Speaker 2>sort of a short term, like when you first if
<v Speaker 2>you don't drink caffeine and you introduce caffeine, you get
<v Speaker 2>a short term benefit from that, but that as it
<v Speaker 2>becomes something you do, you get extreemly, then it no
<v Speaker 2>longer has a benefit.
<v Speaker 1>That makes sense. Adapts. That's that homeostasis, right, and our
<v Speaker 1>body wants to adapt. That comes in and that's why
<v Speaker 1>we talk about the plateauing. Right. If someone, for example,
<v Speaker 1>decided to have a daily four hour window from now
<v Speaker 1>and forever and every day they ate very similar amounts
<v Speaker 1>and that four hour window, your body is going to
<v Speaker 1>adapt to that, that's that homeostasis. Anything that you do
<v Speaker 1>exactly the same. That's also true about movement.
<v Speaker 2>That's what I was waiting for you to finish time
<v Speaker 2>to say. It's the same thing with exercise. If you're
<v Speaker 2>a person and all you do is you go run
<v Speaker 2>every day, and that's all you do, and your body's
<v Speaker 2>used to that. Then you know, people would be like,
<v Speaker 2>I don't understand I can't lose weight. I run fifteen
<v Speaker 2>miles a week or whatever. But if that's all you're
<v Speaker 2>doing and your body is used to that because that's
<v Speaker 2>your normal, then you're not getting like an extra added
<v Speaker 2>boost from that.
<v Speaker 1>Yeah, So just think about it like this, everybody and Jody.
<v Speaker 1>Homeostasis is when your body adapts to something thing and
<v Speaker 1>it settles in and it keeps you in that range
<v Speaker 1>or whatever it might be. And that's why I recommend
<v Speaker 1>ADF as an example, because it's got that upday, down day,
<v Speaker 1>that switching things up. Variability. Yeah, the variability. You know,
<v Speaker 1>that's why when you're working out, you don't do the
<v Speaker 1>same as that workout every single day for the rest
<v Speaker 1>of your life. You vary things up. People who are
<v Speaker 1>you know weight training that every day is not leg day, right,
<v Speaker 1>I mean sometimes it's leg day, sometimes it's arm day.
<v Speaker 1>You switch things up. That's just your variety is really
<v Speaker 1>the key in everything, in everything, and we can't prescribe exactly.
<v Speaker 1>We can't be prescriptive about it because everybody's different.
<v Speaker 2>Yeah, I mean it comes down even to food, to
<v Speaker 2>the way that your body metabolizes food different in different
<v Speaker 2>seasons of the year, so you know, be open and
<v Speaker 2>explore different foods and add different foods. And that's when
<v Speaker 2>it comes down to listen to your body too. Some
<v Speaker 2>days you're body wants cabbage and some days your body
<v Speaker 2>wants green beans.
<v Speaker 1>So exactly, yalm beans. All right.
<v Speaker 2>We have a question from Jody from Minnesota, and this
<v Speaker 2>is spelled differently.
<v Speaker 1>It's a different Jody Joy Jodi. We got two Dody's
<v Speaker 1>in a row.
<v Speaker 2>Jody from Minnesota says, I've been practicing ieup since the
<v Speaker 2>end of December twenty twenty four. I am thirty six
<v Speaker 2>years old, five four and I started at one hundred
<v Speaker 2>and eighty four pounds. I am currently at one hundred
<v Speaker 2>and seventy two and feeling great. I generally practice a
<v Speaker 2>twenty four approach, usually opening my window at two pm
<v Speaker 2>and closing by six pm. Some days I do in
<v Speaker 2>nineteen to five, opening at one and closing at six.
<v Speaker 2>I usually open with a light meal or snack. I'll
<v Speaker 2>have decaf coffee with heavy cream, which I feel helps
<v Speaker 2>keep me satisfied until I get home to have my
<v Speaker 2>supper after work. I have noticed a bit of a
<v Speaker 2>plateau the last few weeks on the scale. I know
<v Speaker 2>there are several other things factor besides just the scale
<v Speaker 2>moving up or down. I have a pair of jeans
<v Speaker 2>that used to be quite tight and that are now
<v Speaker 2>fitting me well. I especially noticed there's a lot of
<v Speaker 2>extra room in the leg area. Of course, I would
<v Speaker 2>love to move to the next size down, but I'm
<v Speaker 2>not quite there yet. I don't want to focus on
<v Speaker 2>the size of my pants, but I'll admit that I'm
<v Speaker 2>wanting to notice weight loss in my hips and stomach,
<v Speaker 2>which would mean I was going down in pant sizes.
<v Speaker 2>I have some jeans the next size down, so I'm
<v Speaker 2>eager to get into them. I previously lived and I
<v Speaker 2>have lifestyle. About five years ago, I was at my
<v Speaker 2>lowest weight ever, around one hundred and forty two, and
<v Speaker 2>I loved the way I felt in my clothes. However,
<v Speaker 2>I started to notice major hair thinning. Even my boss,
<v Speaker 2>who is a male, had noticed it and commented on it.
<v Speaker 2>I know at the time my metabolism was completely shocked.
<v Speaker 2>I would have some days where I was eating under
<v Speaker 2>eight hundred calories a day for several days because I
<v Speaker 2>was just simply not hungry. I loved the way my
<v Speaker 2>body looked, so I thought it was fine. But once
<v Speaker 2>I actually started to notice my hair, I was horrified.
<v Speaker 2>I started by just opening up my eating windows sooner,
<v Speaker 2>and the next thing I knew, I was back to
<v Speaker 2>eating three meals a day. Obviously, I've been gained forty
<v Speaker 2>pounds over the last four years or so. I would
<v Speaker 2>like to get back to around one hundred and forty
<v Speaker 2>five pounds, though I am not completely obsessed with the
<v Speaker 2>number as much as I am about how I feel
<v Speaker 2>in my clothes and body. Because we are human and
<v Speaker 2>we want to drop the weight so quickly. I'm having
<v Speaker 2>a hard time not being able to get under one
<v Speaker 2>hundred and seventy as I have been at a standstill
<v Speaker 2>on the scale for three weeks. I've read Gen's book
<v Speaker 2>Fast Fee's Repeat, and I'm wondering if I should try ADF,
<v Speaker 2>if I should keep going strong with my four hour
<v Speaker 2>eating window and be patient, or if I should scale
<v Speaker 2>back a bit to one meal a day. I'm trying
<v Speaker 2>to focus on what I'm eating protein, veggies and good carbs,
<v Speaker 2>but it has not seemed to make a difference on
<v Speaker 2>the scale. Again, I know I should not just focus
<v Speaker 2>on the scale, but I'm really just wanting to see
<v Speaker 2>more changes. I also do pilates three to four days
<v Speaker 2>a week. Any help is much appreciated, as I would
<v Speaker 2>like to learn how to practice IF for the rest
<v Speaker 2>of my life in a smart and healthy way.
<v Speaker 1>All right, so first let's talk about your weight, and
<v Speaker 1>then I want to talk about the hair loss. So
<v Speaker 1>we know when this question came in. It came in
<v Speaker 1>on February thirteenth, and you said that you started doing
<v Speaker 1>intermittent fasting at the end of December. So doing that math,
<v Speaker 1>you're only six to seven weeks in and when we
<v Speaker 1>look at how much you've lost, you've already lost about
<v Speaker 1>twelve pounds, which is actually really really fast. Now you
<v Speaker 1>said your weight hasn't gone down for three weeks. So
<v Speaker 1>here's what I want to encourage you to do. First
<v Speaker 1>of all, we don't expect weight loss dur in the
<v Speaker 1>first month as our body is adapting, and then one
<v Speaker 1>half to one pound a week after that. I want
<v Speaker 1>to encourage you to make sure that you are weighing daily,
<v Speaker 1>and then once a week, take the time to add
<v Speaker 1>up all seven weights and divide by seven to get
<v Speaker 1>your weekly average. I know a lot of people like
<v Speaker 1>to use happy Scale and look at just what that
<v Speaker 1>trend is doing day to day as it changes. I
<v Speaker 1>know there's other ways you can make Happy Scale do
<v Speaker 1>different things like calculate your wait for you, but I'd
<v Speaker 1>like to encourage you, one day a week find your
<v Speaker 1>weekly average. Sharry, you do that through happy Scale, right.
<v Speaker 2>I do? Uh huh. There's a new setting actually in it,
<v Speaker 2>and for people have used it a long time, they
<v Speaker 2>may not know. I did not know until somebody in
<v Speaker 2>the community pointed out to me. But if you go
<v Speaker 2>to your log book and you go to the little gear,
<v Speaker 2>you can change it to where it shows your seven
<v Speaker 2>day weight average. And so I have set mine up
<v Speaker 2>that way. It's the first thing I see, and I
<v Speaker 2>only look at that day on Monday. For me, Monday
<v Speaker 2>is my day. Monday is my day that I look
<v Speaker 2>at it.
<v Speaker 1>And ignore the fluctuations, because so often the fluctuations make
<v Speaker 1>you think you're not losing. Like if you go to
<v Speaker 1>you said you have fast feast repeat, or if someone
<v Speaker 1>who has delayed on deny go to the weighing chapter
<v Speaker 1>of either of those books. My way eight chart is there.
<v Speaker 1>If I had not been calculating my weekly average once
<v Speaker 1>a week, and I had only been looking at my
<v Speaker 1>fluctuation range, I would not have known that I was
<v Speaker 1>actually losing weight at a slow and steady pace from
<v Speaker 1>week to week. So I really want you to do that.
<v Speaker 1>Actual fat loss is going to be slow, and you
<v Speaker 1>might not feel it in your clothes. After just only
<v Speaker 1>six to seven weeks of intermittent fasting, you probably won't.
<v Speaker 1>You might feel like an immediate beginning change because you
<v Speaker 1>have less food in your system, but then it feels
<v Speaker 1>like it's stagnant, but it's just happening so very slowly
<v Speaker 1>you can't perceive it. So that's just super important. Now
<v Speaker 1>let's talk about what happened last time you said that
<v Speaker 1>you were eating under eight hundred calories a day because
<v Speaker 1>you weren't hungry. We definitely don't want to do that.
<v Speaker 1>If you find that you're accidentally under eating, that is
<v Speaker 1>when ADF can be a great strategy. If you naturally
<v Speaker 1>tend to accidentally under eat, then a five hundred calory
<v Speaker 1>downday is going to be super easy for you. If
<v Speaker 1>you accidentally are only eating eight hundred, than you can
<v Speaker 1>purposefully choose five hundred and do really really well, and
<v Speaker 1>the next day would be an upday. Give yourself three
<v Speaker 1>full meals on that update. Now, I don't think it's
<v Speaker 1>time for you to do that yet, meaning because you're
<v Speaker 1>only six to seven weeks in, but keep that in
<v Speaker 1>the back of your mind. Now, let's talk about hair loss.
<v Speaker 1>There's something called ihype. I'm saying this right, telligent effluvium.
<v Speaker 1>How you would say its Sherry telligent afluta.
<v Speaker 2>I say telogion, but I don't know that that's correct.
<v Speaker 1>I don't know. It's one of those we're not sure
<v Speaker 1>how to say it te logien or intelligent effluvium. Basically,
<v Speaker 1>it is hair loss that is brought on by something
<v Speaker 1>your body perceives to be stressful. Okay. It can be
<v Speaker 1>a sudden change in what you're eating. It can be
<v Speaker 1>a local or dieting. It can be a stressful event
<v Speaker 1>like a death in the family, or something terrible happens
<v Speaker 1>to you, like a car accident, right COVID that it's
<v Speaker 1>to me is.
<v Speaker 2>Even your pregnancy, like in the postpartum period.
<v Speaker 1>It can be something your body perceived as a stress
<v Speaker 1>So here's what I want you to know. Now, not
<v Speaker 1>all hair loss is caused by this, but this is
<v Speaker 1>one thing that can cause hair loss. It usually happens
<v Speaker 1>two to three months after the event that triggered it. Like,
<v Speaker 1>for example, in the early months of what year was that,
<v Speaker 1>twenty twenty two, I started noticing my hair was thinning.
<v Speaker 1>So I'm like, that's interesting. I mean, I've been fasting
<v Speaker 1>since twenty fourteen, so you're not suddenly going to start
<v Speaker 1>losing your hair when you're fasting. So I was like,
<v Speaker 1>what happened two to three months ago? I counted back.
<v Speaker 1>That's when I had had COVID at the early November
<v Speaker 1>of twenty twenty one, So two to three months later,
<v Speaker 1>I started having a little hair falling out. My body
<v Speaker 1>perceived that illness as a stress The thing about this
<v Speaker 1>type of hair loss, if it's related to a stressful event,
<v Speaker 1>once you perceive it is happening, it's already got to
<v Speaker 1>run its course. It must run its course. It's already
<v Speaker 1>the hair has already Like basically, it's like the hair
<v Speaker 1>hair growth cycle, and so the dead hair has to
<v Speaker 1>kind of fall out and the new hair will start
<v Speaker 1>coming out. But that hair that's falling out, the thing
<v Speaker 1>happened to it two to three months ago, So you
<v Speaker 1>can't salvage that hair. It's not all going to fall out.
<v Speaker 1>You're not going to be completely bald, but new hair
<v Speaker 1>is going to start going in and pushing out those
<v Speaker 1>old dead strands. Kind of, That's kind of the way
<v Speaker 1>I explain it. So the process has already started, it
<v Speaker 1>has to run its course and it will come back.
<v Speaker 1>So I you know, I had really thinning hair when
<v Speaker 1>I did Keto back in twenty fourteen, and by the
<v Speaker 1>time I noticed it was you know, it's like I'd
<v Speaker 1>started intermittent fasting at that point. But it had to
<v Speaker 1>run its course. So I had a little bit of
<v Speaker 1>thin hair for about a while, and then now my
<v Speaker 1>hair as thick as ever. So go back to when
<v Speaker 1>your hair was falling out, count back two to three months.
<v Speaker 1>If that was when you started intermittent fasting, or if
<v Speaker 1>that was when you started extra restriction and were eating enough,
<v Speaker 1>then it really could be that. So intermittent fasting could
<v Speaker 1>be perceived as a stressor on your body at first,
<v Speaker 1>especially if you're accidentally under eating and only eating eight
<v Speaker 1>hundred calories a day. That's a low calorie diet and
<v Speaker 1>that's not what we recommend with fasting. You've got to
<v Speaker 1>have that feasting in there too. You don't want to
<v Speaker 1>accidentally over restrict, so you want to make sure you're
<v Speaker 1>not doing fasting in an overly restrictive way that your
<v Speaker 1>body perceives as a negative stressor too.
<v Speaker 2>I just want to throw in two things. You know,
<v Speaker 2>if you were doing eight hundred calories a day long term,
<v Speaker 2>you're not getting enough nutrients to your body. And so
<v Speaker 2>when your body's tending to take these nutrients and it's
<v Speaker 2>going to sustain life, it's going to shuttle those nutrients
<v Speaker 2>to life sustaining processes, which is not hair growth. So
<v Speaker 2>you know, make sure that you are fueling well in
<v Speaker 2>your window. And the other thing I want to say,
<v Speaker 2>because you do have a history of starting to fast
<v Speaker 2>and then under eating kind of unintentionally because you just
<v Speaker 2>don't have hunger, one of the ways that you can
<v Speaker 2>stoke hunger is to eat in a way that creates hunger.
<v Speaker 2>And creamy coffee is not it. And I noticed you
<v Speaker 2>said you include the creamy coffee because it tides you
<v Speaker 2>over until dinner. But if you find that you're not
<v Speaker 2>eating enough in your eating window, the first thing I'm
<v Speaker 2>gonna tell you to do is get rid of that
<v Speaker 2>creamy coffee.
<v Speaker 1>There you go. We talked about that on the last
<v Speaker 1>episode as well, that creamy coffee will fill you up
<v Speaker 1>to the point that you're not getting in enough food. Yeah,
<v Speaker 1>we don't want to do that. All right, Now, it's
<v Speaker 1>time for our segment called What's Your Why. Most of
<v Speaker 1>us begin with weight loss in mind. That's a great
<v Speaker 1>reason to begin, but there's so much more to what
<v Speaker 1>intermittent fasting can do for us beyond weight loss. And
<v Speaker 1>when your why is deeper than weight loss alone, I
<v Speaker 1>believe you are more likely to find long term success
<v Speaker 1>and to view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Maria in
<v Speaker 2>Upstate New York. My why is to finally feel good
<v Speaker 2>about myself, my body, and appearance. I want to be
<v Speaker 2>able to go into my closet or shopping and select
<v Speaker 2>clothing that I actually like instead of what I can
<v Speaker 2>fit into or what hides my body. I don't want
<v Speaker 2>to feel limited on what I can wear anymore. I
<v Speaker 2>want to feel that feeling of sliding on a pair
<v Speaker 2>of jeans and have them button effortlessly in a healthy size.
<v Speaker 2>I want to wear cute sun dresses in summer without
<v Speaker 2>my thighs rubbing together. I want to wear a bathing
<v Speaker 2>suit that I don't have to cover my midsection. I
<v Speaker 2>want to be able to run outside and wear a
<v Speaker 2>sports bra or a top instead of a baggy T shirt.
<v Speaker 2>I want to improve my running pace and perform better
<v Speaker 2>in races. I want to be able to take the
<v Speaker 2>pressure off my knees and reduce inflammation after runs. I
<v Speaker 2>want to be able to travel on vacations and actually
<v Speaker 2>take advantage of the photography packages and purchase the photos
<v Speaker 2>because I like what I see. In many years past,
<v Speaker 2>I would either not take the pictures to begin with
<v Speaker 2>because I don't want to see how I look, or
<v Speaker 2>I would never buy them. I told myself, I don't
<v Speaker 2>want to remember myself that way. I want to collect
<v Speaker 2>photo from amazing trips and be able to save the
<v Speaker 2>memories with family and recall the trip itself instead of
<v Speaker 2>remembering that I felt insecure and overweight. I want to
<v Speaker 2>create lasting memories with my family, especially for my children.
<v Speaker 2>When my mother passed away in twenty sixteen, I was
<v Speaker 2>twenty seven years old with an infant and a toddler.
<v Speaker 2>That was an especially hard time for me because I
<v Speaker 2>was unable to find many pictures at all of my
<v Speaker 2>mom and I together. All through growing up, I never
<v Speaker 2>wanted to be in pictures or photographed because I hated
<v Speaker 2>what they always look like because of my weight. Now,
<v Speaker 2>when all I have left our memories of my mom,
<v Speaker 2>I wish I had more pictures to go with them.
<v Speaker 2>At the same time, I have very few pictures of
<v Speaker 2>myself with my kids when they were that young. I
<v Speaker 2>hated my postpartum body and I didn't want to see it.
<v Speaker 2>Now I regret not having pictures of us as a
<v Speaker 2>new family and new parents. Although the passing of my
<v Speaker 2>mom and not having many pictures with her made me
<v Speaker 2>start to take more pictures with my kids from then
<v Speaker 2>on out, I often think of how I felt negatively
<v Speaker 2>about myself when those pictures were taken. I want to
<v Speaker 2>feel free to just be myself, my whole, true self
<v Speaker 2>that's not constantly hiding because of my weight. I want
<v Speaker 2>to be a good role model for my two girls,
<v Speaker 2>now nine and eleven, and teach them to honor their
<v Speaker 2>body and listen to what it tells them. I want
<v Speaker 2>my girls to have a million pictures of us together,
<v Speaker 2>because we all know that tomorrow has never promised I
<v Speaker 2>want to be able to live fully in the moment
<v Speaker 2>each and every day without the constant background noise of
<v Speaker 2>my weight getting in the way. I want to be
<v Speaker 2>a great example of how to live healthy and have
<v Speaker 2>a life full of longevity and be disease free some days.
<v Speaker 2>If my girls bless me with grandchildren, I want to
<v Speaker 2>be active and involved in their lives instead of being
<v Speaker 2>held back due to an unhealthy weight or obesity related diseases.
<v Speaker 2>Thanks to intermitt fasting, all of this feels like it
<v Speaker 2>is within reach, and it motivates me every day to
<v Speaker 2>continue fasting and putting myself and my health first.
<v Speaker 1>That is beautiful, Maria, and I love it me too,
<v Speaker 1>all right.
<v Speaker 2>So we have a question from Dawn and Green Bay, Wisconsin.
<v Speaker 2>Don wrote, I am fifty years old and doing ADF
<v Speaker 2>fasting Monday, Wednesday and Friday. I have supplements I take
<v Speaker 2>due to some vitamin deficiency, and I've seen vitamin patches
<v Speaker 2>are now available. This may be a dumb question, but
<v Speaker 2>I'm wondering if patches would be a good way to
<v Speaker 2>get my vitamins on my fasting days. I'm not sure
<v Speaker 2>if vitamin is absorbed through the skin will impact my
<v Speaker 2>glucose levels. Thank you. I really enjoy the podcast.
<v Speaker 1>Yeah, I think a vitamin patch is a great solution.
<v Speaker 1>I think it is too, because anything that you're taking
<v Speaker 1>in a capsule form, I mean it's going to be
<v Speaker 1>a solid object moving through your digestive system is going
<v Speaker 1>to stimulate your digestive system to move right. And so
<v Speaker 1>a patch, Yeah, so many things go through a patch.
<v Speaker 2>You know.
<v Speaker 1>I'm using the estrogen patch Estra dial. I'll put that
<v Speaker 1>on and I wear an estrogen patch all the time
<v Speaker 1>twenty four to seven, and that my body releases transdermally
<v Speaker 1>just the right amount. So I think that's a great solution.
<v Speaker 1>I think it is too all right finding my way
<v Speaker 1>in Seattle. Does the down day five hundred calorie meal
<v Speaker 1>need to be a full five hundred calories? Could I
<v Speaker 1>perhaps instead just have some of the supplements that I
<v Speaker 1>usually take only during my eating window because they would
<v Speaker 1>break my fast, plus a cup of broth or non
<v Speaker 1>fasting appropriate tea. To be clear, I'm not talking about
<v Speaker 1>supplements that need to be taken with food. Perhaps you
<v Speaker 1>could go over the guidelines for the five hundred calorie meal.
<v Speaker 1>Thanks ladies to answer your questions.
<v Speaker 2>Short and sweet yes, you can do this, but I
<v Speaker 2>want to dig in a little bit deeper. Number One,
<v Speaker 2>if you just take a handful of supplements and a
<v Speaker 2>cup of broth or some sweet tea or an herbal tea,
<v Speaker 2>you're not going to feel very great. You may get nauseous.
<v Speaker 2>You make it really hungry. I would be so nauseous.
<v Speaker 2>I would be nauseous too. I would be nauseous, and
<v Speaker 2>then I later once that nausea, I would probably feel hungry,
<v Speaker 2>especially if I had broth or like a sweet tea
<v Speaker 2>or something, because you're still getting that insulin release and
<v Speaker 2>without food to accompany it. So if I'm gonna quote
<v Speaker 2>break fast to take supplements, I'm going to eat with it,
<v Speaker 2>like you've already interrupted the fast, So use that five
<v Speaker 2>hundred calories. Eat something satiating. So many supplements work better
<v Speaker 2>when they're taken with food anyway, So don't be afraid.
<v Speaker 2>I mean, we've talked about this before. Having less calories
<v Speaker 2>isn't always better, right, So if you're gonna do this,
<v Speaker 2>have a light meal with it, plan something delicious with it,
<v Speaker 2>And what that looks like to you is going to
<v Speaker 2>look different for me. I mean, I'm the person that
<v Speaker 2>if I'm going to open it and I have three
<v Speaker 2>hundred calories, and whatever I put together, I'm going to
<v Speaker 2>find two hundred more calories of something and round that out,
<v Speaker 2>because I know three hundred calories is just enough to
<v Speaker 2>break my fast and that's going to make me hungry later.
<v Speaker 2>And I want my fasting to feel easy. So I'm
<v Speaker 2>going to eat something really satiating that sticks with me
<v Speaker 2>until I go to bed on my down day meal. Yeah,
<v Speaker 2>you have any thoughts, Ima, Jen.
<v Speaker 1>I do, and I there's this back of the mind
<v Speaker 1>that so many people have with ADF that zero is
<v Speaker 1>better than five tript right, And you know, doctor Christa
<v Speaker 1>Verde that wrote the Every Other Day Diet is the
<v Speaker 1>one who did the research on ADF, and you know,
<v Speaker 1>and there's a section of that book where she says
<v Speaker 1>why five hundred calories And she talks about how they
<v Speaker 1>experimented with all sorts of different amounts and that was
<v Speaker 1>the one that gave the best results. And she doesn't
<v Speaker 1>quantify what that what she means my best results there
<v Speaker 1>in that book. I saw her write somewhere. I've never
<v Speaker 1>been able to find it again. It isn't in the
<v Speaker 1>Every Other Day Diet book. In somewhere something she had written,
<v Speaker 1>maybe a blog post or an article where she was
<v Speaker 1>quoted that the people who did the five hundred calory
<v Speaker 1>they compare it a five hundred calory down day to
<v Speaker 1>a full fast down day, and the people who did
<v Speaker 1>the five hundred calorie down day lost slightly more weight
<v Speaker 1>over time. I can't find that again. I can't find it.
<v Speaker 1>I wish I could. That's not in the Every Other
<v Speaker 1>Day Diet I've looked. But she does say in the
<v Speaker 1>Every Other Day Diet book that based on all the
<v Speaker 1>things they were looking at, five hundred was the best,
<v Speaker 1>that gave the best results, better than zero, better than
<v Speaker 1>more than five hundred. So I did not make this up,
<v Speaker 1>but it's based on her research. So if I were
<v Speaker 1>going to do ADF, I would try to do the
<v Speaker 1>five hundred calorie version because she found that gave better
<v Speaker 1>results however they were measuring it, and so I would
<v Speaker 1>do it that way. Now, if there's somebody who absolutely
<v Speaker 1>can't do five hundred calories without oops, now I've eaten
<v Speaker 1>two thousand, then maybe the full fast version feels better
<v Speaker 1>for you. And if the full fast version feels better
<v Speaker 1>for you, you then that's going to be better than
<v Speaker 1>failing at five hundred calories every time, right, So what's
<v Speaker 1>going to be better for you? Could be the full
<v Speaker 1>fast version, But if you need to take a bunch
<v Speaker 1>of supplements, then I think the five hundred calorie meal
<v Speaker 1>is what I would one hundred percent do for multiple reasons,
<v Speaker 1>but first of all, because that is what CHRISTA Verity
<v Speaker 1>said gave the best results, was having a five hundred
<v Speaker 1>calorie meal. However, they defined what best meant don't feel
<v Speaker 1>like you're cheating. So many people are like, oh, I
<v Speaker 1>five the meal on cheating. I want to do it.
<v Speaker 1>I want to do it. True ADF. Right, Well, if
<v Speaker 1>you look at it like that, true ADF, the original
<v Speaker 1>was five hundred calories. That's what she developed it to be.
<v Speaker 1>So the original ADF was the five hundred calorie version.
<v Speaker 1>I want you to always be free to choose the
<v Speaker 1>one that feels the best to you, but don't feel
<v Speaker 1>like one you're going to force yourself to do one
<v Speaker 1>that you don't really want to do because you think
<v Speaker 1>it's better do the one that feels the best.
<v Speaker 2>I'm always reminded of that quote. More or isn't always better.
<v Speaker 2>Sometimes more is just more, right, so I mean, maybe
<v Speaker 2>you feel like you can give yourself an extra gold
<v Speaker 2>star because you fasted clear through or you just had
<v Speaker 2>a little cup of broth for fifty calories or whatever.
<v Speaker 2>But is it better? Is it more beneficial? And you know,
<v Speaker 2>the research shows that it's it's not. It's not.
<v Speaker 1>And there's so many five hundred calorie meals that you
<v Speaker 1>could craft that would be very, very substantial and filling.
<v Speaker 1>Because people often say, once I start, I can't stop.
<v Speaker 1>I can't stop at five hundred. If you can't stop
<v Speaker 1>at five hundred, you're choosing the wrong five hundred, huh,
<v Speaker 1>Because there are definitely five hundred calories of something that
<v Speaker 1>would make you so full you couldn't eat any more.
<v Speaker 1>I try to eat five hundred dollars of broccoli, you
<v Speaker 1>couldn't do it. I mean, I'm not suggesting that you
<v Speaker 1>do that. Please do not try to eat five hundred
<v Speaker 1>calories of broccoli. But you get my point. But if
<v Speaker 1>I tried to, like make a five hundred calorie meal,
<v Speaker 1>for example, bacon and eggs, that would not satisfy me
<v Speaker 1>for thirty minutes if I tried to, But some other
<v Speaker 1>people might find that is what satisfies them.
<v Speaker 2>Yeah, that wouldn't sidt uspying me either, because it doesn't
<v Speaker 2>have enough volume to it.
<v Speaker 1>No, it doesn't have enough volume.
<v Speaker 2>And fat itself is not that satisfying to me. And
<v Speaker 2>there's not that much protein and eggs compared to other things.
<v Speaker 1>It's not really that satisfying. In general. The research that
<v Speaker 1>they're doing on satiety, the Hava people, other research done
<v Speaker 1>by doctor Barbara Rowles, who's done a whole lot of
<v Speaker 1>research on satiety. Fat is the least satiating macro. I've
<v Speaker 1>been looking into her stuff again. It's just got such
<v Speaker 1>good stuff. And she did this research long time ago.
<v Speaker 1>But like I was watching a YouTube video and it
<v Speaker 1>was talking about preloading with the salad. Have you ever
<v Speaker 1>seen that research of not this was her research. Fascinating stuff.
<v Speaker 1>And this is not on the topic of that question
<v Speaker 1>about the five hundred calorie meal. But they gave people
<v Speaker 1>pasta like a pasta meal and said eat until you've
<v Speaker 1>had enough and stop. And I'm just I can't remember
<v Speaker 1>the exact numbers, but let's just say they ate nine
<v Speaker 1>hundred calories and then they stopped, okay with the average
<v Speaker 1>of what people ate, and then they gave them a
<v Speaker 1>low fat salad. And I'm not talking about a salad
<v Speaker 1>with croutons and cheese and what. And it's just like lettuce, greens,
<v Speaker 1>vegetables like vinegar. I don't really know it was on
<v Speaker 1>the salad, but it was a very like one hundred
<v Speaker 1>calories worth of salad. Okay, one hundred calorie salad. They
<v Speaker 1>gave them the hundred calorie salad, and then they gave
<v Speaker 1>them the pasta. Guess how much pasta they ate? Six
<v Speaker 1>they ended up adding together the pasta plus the salad,
<v Speaker 1>ended up they ate one hundred calories less total. Okay,
<v Speaker 1>so I guess if you add that up, they only
<v Speaker 1>had like seven hundred calories of pasta plus one hundred
<v Speaker 1>calories of the salad, so they only ate eight hundred
<v Speaker 1>calories before they stopped because they'd had the salad first.
<v Speaker 1>Then they did a preload where the salad was a
<v Speaker 1>very calorific salad, like the kind you'd get with your
<v Speaker 1>thousand dollars, dressing me in your crutons and the cheese
<v Speaker 1>and whatever, And they ended up eating over two hundred
<v Speaker 1>calories more altogether with that salad plus the pasta. Anyway,
<v Speaker 1>I just thought that was interesting.
<v Speaker 2>Even if they ate more. Though, I'm gonna go out
<v Speaker 2>on a limb and say that I bet they were
<v Speaker 2>satisfied longer.
<v Speaker 1>With that second version. Yes, maybe the salad with all
<v Speaker 1>the stuff in it, and not because of the extra calories,
<v Speaker 1>but because of the fiber. And oh you're talking about
<v Speaker 1>Oh oh, I thought you were talking about with the
<v Speaker 1>second salad with all the stuff on it. You mean
<v Speaker 1>that second meal where they had the one hundred calorie
<v Speaker 1>salad and less pasta.
<v Speaker 2>I'm saying both, Okay, I'm saying with I'm saying salad.
<v Speaker 2>You have the low fat salad or the regular saturn.
<v Speaker 2>Either way, I bet keeps you satisfied much longer than
<v Speaker 2>just pasta alone.
<v Speaker 1>Yes, I agree with you. I bet so. But you're
<v Speaker 1>not going to have a salad. Have a salad, keep
<v Speaker 1>it simple, have a salad with greens, whatever.
<v Speaker 2>And a salad, make the big rain veggie or a
<v Speaker 2>veggie soup. Yeah.
<v Speaker 1>Barbaraoles' research is really really good, Like she's done a
<v Speaker 1>whole lot of research on this. She wrote a book
<v Speaker 1>I read back in the day called Volumetrics. But it's
<v Speaker 1>really really interesting the things that can lead to you
<v Speaker 1>having satiety and you eat less but not on purpose,
<v Speaker 1>because you're satisfied, and it was just it was the
<v Speaker 1>salads and the soups, the high fiber foods, those are
<v Speaker 1>the things in that. So they're finding with Hava doctor
<v Speaker 1>E and the research they're doing, and you can find
<v Speaker 1>a five hundred calorie meal that fills you up.
<v Speaker 2>We have one last question from Tanya and Indiana. She says, Hello, First,
<v Speaker 2>I want to say thank you for your wonderful podcast.
<v Speaker 2>I am currently fifty one years old, and due to osteoporosis,
<v Speaker 2>I've shrunk to five four and a half inches tall
<v Speaker 2>and I currently weigh one hundred and ninety two pounds.
<v Speaker 2>My goal is one hundred and forty five pounds. I've
<v Speaker 2>been in menopause now for twenty three years, and I've
<v Speaker 2>been interment and fasting for six and a half years.
<v Speaker 2>So I'm guessing that she had surgical menopause. It sounds
<v Speaker 2>like hysterectomy kind of thing. Yeah, sounds like it in
<v Speaker 2>her late twenties. It looks like I could no longer
<v Speaker 2>do regular fasting after a deadly bout of e colisepsis
<v Speaker 2>and colitis in twenty eighteen, the situation nearly took my life,
<v Speaker 2>and I wanted to be able to continue intermint fasting,
<v Speaker 2>but there were so many restrictions placed on me because
<v Speaker 2>of the damage to my digestive system that I had
<v Speaker 2>to limit the amount of hours I was fasting at
<v Speaker 2>the time. Now, as I'm getting better, I'm doing seventeen
<v Speaker 2>and a half hours of fasting with a six and
<v Speaker 2>a half hour eating window, and I've lost almost eighteen
<v Speaker 2>pounds this time around. I am currently exercising four to
<v Speaker 2>five days a week. I'm lifting weights three of those
<v Speaker 2>days and doing home walking workouts now that winter is here.
<v Speaker 2>In twenty twenty three, at the urging of a relative,
<v Speaker 2>I joined a program called Master Your Minerals that I
<v Speaker 2>learned about how to do clean eating. But the lady
<v Speaker 2>that ran the program insinuated that it was not the
<v Speaker 2>right program for me, and I have to say I
<v Speaker 2>agree with her. She works with women wanting to get
<v Speaker 2>pregnant and that is not me. I think my biggest
<v Speaker 2>concern is my ostia proosis in tendinitis. I've had so
<v Speaker 2>many health improvements with IF and slow weight loss that
<v Speaker 2>I don't want to stop. But with all the broken
<v Speaker 2>bones I've had, I'm worried about getting enough food to
<v Speaker 2>keep me healthy. Can you share any tips for success,
<v Speaker 2>like I said when I restarted, if it helped me
<v Speaker 2>with my weight loss. But one of the most difficult
<v Speaker 2>things I find with my eating window is I feel
<v Speaker 2>like to get enough calories, I have to force myself
<v Speaker 2>to eat even though I'm not hungry. I have slightly
<v Speaker 2>varied the amount of time I stay in my fasting
<v Speaker 2>window to see if that helps, but I'm struggling to
<v Speaker 2>have it open at a time that I would really
<v Speaker 2>be hungry. I like to open my window between ten
<v Speaker 2>and eleven and stop eating around three, maybe four if
<v Speaker 2>my day has been weird. If I eat only one meal,
<v Speaker 2>I end up starving at night. So I know I
<v Speaker 2>have to eat more than one meal during my window.
<v Speaker 2>I immediately upon opening my window eat and then I
<v Speaker 2>try to eat something before I close it, and it's
<v Speaker 2>really hard. Any tips you could give me on eating
<v Speaker 2>enough would be great. I only eat homemade, cooked meals
<v Speaker 2>that are balanced protein and carbs and free from any
<v Speaker 2>processed foods.
<v Speaker 1>All right, So, after your situation with your digestive tract,
<v Speaker 1>I'm not really sure if you had a part of
<v Speaker 1>your digestive tract removed surgically. I'm not really sure what
<v Speaker 1>happened there, but you said you had to stop fasting
<v Speaker 1>because you had a lot of damage to your digestive system.
<v Speaker 1>So I wonder if you're not having absorption of minerals
<v Speaker 1>that your body needs in some way or another. I
<v Speaker 1>would talk to your doctor about that and see, you know,
<v Speaker 1>get your mineral levels checked and see if you might
<v Speaker 1>need some sort of supplements to get in what you
<v Speaker 1>might not be absorbing. Well, that would be the first
<v Speaker 1>thing that I would do. If you're trying to build
<v Speaker 1>muscle and bone, there are things you can do such
<v Speaker 1>as vibration, plate or walking, you know, muscle muscle building,
<v Speaker 1>weight training, So I would absolutely do all of that.
<v Speaker 1>But again, if you're having trouble with bone help, you
<v Speaker 1>definitely want to talk to your doctor and see what
<v Speaker 1>you might be missing and how you can get that
<v Speaker 1>in there. And you're right that if you're struggling with
<v Speaker 1>bone density issues, you want to make sure you're nourishing
<v Speaker 1>your body well and you don't want to restrict so
<v Speaker 1>perhaps you need two meals within six hours. Just you
<v Speaker 1>try that and see. Unfortunately, we're not going to be
<v Speaker 1>able to tell you exactly what protocol is going to
<v Speaker 1>work best for you because you've got a few different
<v Speaker 1>situations going on that you might need to, you know,
<v Speaker 1>run it past your doctrine. See, you definitely want to
<v Speaker 1>make sure that you're able to nourish your body sufficiently
<v Speaker 1>during your window. You don't want to overrestrict, and you
<v Speaker 1>want to make sure you are doing things that help
<v Speaker 1>your body maintain muscle mass, build muscle mass, increase bone density,
<v Speaker 1>that sort of thing.
<v Speaker 2>Yeah, and I'm curious too because she said that she
<v Speaker 2>has lost eighteen pounds doing approximately a six and a
<v Speaker 2>half hour eating window. But then she says she like
<v Speaker 2>to open around ten or eleven and stop eating around three,
<v Speaker 2>So that's not a six and a half hour eating
<v Speaker 2>window really. I mean if you and then you say
<v Speaker 2>you're really struggling with starving at nights, and that really
<v Speaker 2>could be in relation to your timing of your eating window,
<v Speaker 2>I would share as a place to how much you're eating.
<v Speaker 1>Yep.
<v Speaker 2>So I mean if I stopped eating in the afternoon,
<v Speaker 2>I would be hungry all evening too. Starting around five
<v Speaker 2>thirty or six o'clock.
<v Speaker 1>To four would not be my sweet spot either, not
<v Speaker 1>for me either.
<v Speaker 2>So even if you was to shift your window and
<v Speaker 2>do like a one to seven and have a healthy
<v Speaker 2>lunch and have a healthy dinner to close your window.
<v Speaker 2>Then I think you would be assured that you'd be
<v Speaker 2>getting your nutrients in and focus on building your meals
<v Speaker 2>around the nutrients that are supportive of bone health.
<v Speaker 1>All right, before we get to our teek of the week,
<v Speaker 1>I want to take a minute to tell you about
<v Speaker 1>my books. A lot of times people ask me what
<v Speaker 1>should I start with, And I really think that the
<v Speaker 1>best thing to start with is the second edition of
<v Speaker 1>Delayed Don't Deny. I think it's the best quick introduction
<v Speaker 1>to intermittent fasting out there. I updated it in twenty
<v Speaker 1>twenty four, so it has the most updated information on ADF.
<v Speaker 1>In fact, for anybody who wants to do ADF, I
<v Speaker 1>would not go read the ADF chapter of Fast Feast Repeat.
<v Speaker 1>I would go to the second edition of Delayed on Deny.
<v Speaker 1>The paperback and hardback are available only on Amazon, and
<v Speaker 1>the ebook and the audiobook would be wherever you get
<v Speaker 1>your ebooks or your audio books. And again, if you're
<v Speaker 1>interested in ADF, go to the second edition of DDD
<v Speaker 1>because we have updated the recommendations there and it's better
<v Speaker 1>than the ADF chapter of Fast Feast Repeat. Now, of course,
<v Speaker 1>Fast Feast Repeat is a great resource as well, and
<v Speaker 1>it's more of like your handbook that you're going to
<v Speaker 1>go back to when you want more in depth information,
<v Speaker 1>because Delayed on Deny is just enough to get you started,
<v Speaker 1>and then when you need more information, maybe after you've
<v Speaker 1>been doing it for a while, then you might really
<v Speaker 1>get more out of Fast Feast Repeat. So I would
<v Speaker 1>start with Delayed on Tony's second edition without a doubt.
<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. And this week's tweak
<v Speaker 1>comes from Sheila. Sheila says, I've been stalled or stable
<v Speaker 1>the last three to four weeks, looking to tweak it
<v Speaker 1>and change things up and see what it does for
<v Speaker 1>me mentally. So I'm planning to cover the number on
<v Speaker 1>the scale with a post it note for the next
<v Speaker 1>four weeks. I will still collect the data, but I
<v Speaker 1>won't be looking at the numbers except once a week
<v Speaker 1>for weekly averaging. Yay, Sheila, I love that strategy that
<v Speaker 1>is a great strategy, she said. I was telling a
<v Speaker 1>friend about this today and I noted something interesting about
<v Speaker 1>the words we choose to use with ourselves. What I
<v Speaker 1>mean is telling myself my weight is stalled for three
<v Speaker 1>to four weeks can trigger feelings of frustration. However, reminding
<v Speaker 1>myself that my weight has dayed stable for four weeks
<v Speaker 1>feels like an actual win. I'm not gaining and I'm
<v Speaker 1>staying stable, not moving backwards, and that in itself is
<v Speaker 1>something to acknowledge and even celebrate. But the reality is
<v Speaker 1>that at five three and one hundred and eighty two,
<v Speaker 1>I'm not where I want or need to be, so
<v Speaker 1>I need to keep focused and chipping away at it
<v Speaker 1>to get to better help. I'm perfectly happy in my
<v Speaker 1>body as it is now, though, and that's a great feeling.
<v Speaker 1>I just know that additional weight off would be better
<v Speaker 1>for my overall help. So that's what's motivating me currently.
<v Speaker 2>And I just want to say sometimes I think this
<v Speaker 2>is a great strategy because I think sometimes when people
<v Speaker 2>see their weight and it's not moving and they are
<v Speaker 2>in a stable plateau, stall, whatever you want to call it,
<v Speaker 2>they start to adjust how they eat. And so I
<v Speaker 2>think it's great to kind of hide that and just
<v Speaker 2>live your daily intermittent fasting life. I bet that makes
<v Speaker 2>things change, just because the mental component.
<v Speaker 1>Yeah. And you know in the plateau chapter a fast
<v Speaker 1>faced repeat, you know, we did a survey in the
<v Speaker 1>Facebook group back in the day what was your best
<v Speaker 1>plateau buster? And the number one plateaubuster was time.
<v Speaker 2>Yep, yep, all right. We would love to leave you
<v Speaker 2>with inspiration or motivational quotes, and this week we have
<v Speaker 2>a quote from Jamie. Jamie wrote, I have a positive
<v Speaker 2>poem to share if has helped to get me here.
<v Speaker 2>The poem is by S. C. Laurie. This is a
<v Speaker 2>reminder to let you know that you are not here
<v Speaker 2>just to do stuff, just to perform duties and complete tasks.
<v Speaker 2>You are also here to feel happy and content and
<v Speaker 2>inspired and well within yourself. You're here to have some fun,
<v Speaker 2>create meaningful moments, and find the sparkle in your eyes again.
<v Speaker 2>You are here to unravel the magic of being alive,
<v Speaker 2>the magic of being you, to heal, to feel whole again.
<v Speaker 2>Do something today that lights you up, that activates your joy,
<v Speaker 2>that brings about genuine smile from your heart. You are
<v Speaker 2>worth the effort and I love that I do too.
<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 2>Don't forget to subscribe to this podcast to your favorite
<v Speaker 2>podcast app, and if you haven't already, please leave us
<v Speaker 2>a five star review that helps new listeners find the
<v Speaker 2>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 question.
<v Speaker 2>Until next week. Thanks for listening.