Episode 143: Weight Loss Expectations, Healthy Body Fat Percentages, and More

<v Speaker 1>Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast Feast.
<v Speaker 2>Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
<v Speaker 2>and wellness advocate. Please keep in mind that this podcast
<v Speaker 2>is for educational and motivational purposes only and is not
<v Speaker 2>intended to provide medical or diagnostic advice. Jen and I
<v Speaker 2>are not doctors, so make sure to check with your
<v Speaker 2>trusted healthcare professionals before making changes, especially when it comes
<v Speaker 2>to any medical treatments or medications.
<v Speaker 1>Whether you're new to intermittent fasting or an experienced intermittent faster,
<v Speaker 1>tune in each week to get inspired, to learn, and
<v Speaker 1>to have some fun along the way. Hi, everybody, we
<v Speaker 1>are so glad you're here today. Welcome to this week's
<v Speaker 1>episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.
<v Speaker 1>How are you doing today, Sherry?
<v Speaker 2>I'm doing wonderful. How are you?
<v Speaker 1>Oh?
<v Speaker 2>Look we kind of matched. What's going on there? Well?
<v Speaker 1>Look at my sleeve though, oh you can't see my sea.
<v Speaker 1>Let me both have one white white sweatshirts and it's
<v Speaker 1>pure white. But then the sleeve is all its flowery. Yeah,
<v Speaker 1>mine is pure white, but the sleeve is super flowery.
<v Speaker 1>It's just like in honor of spring coming. By the
<v Speaker 1>time this comes out, it will be spring, like officially.
<v Speaker 1>Did I learn something new this weekend that was so interesting.
<v Speaker 1>I was sitting at the baseball game with Chris at
<v Speaker 1>our table all of people and I'm looking at posting
<v Speaker 1>the community catching up and someone from I guess Australia
<v Speaker 1>it was March first. Someone said it's the first day
<v Speaker 1>of spring, and I'm like, do different places have first
<v Speaker 1>day of spring on the different And one of the
<v Speaker 1>people at the table said no, that equinox is always
<v Speaker 1>on the same day, no matter where you live, and
<v Speaker 1>I was like, huh. And then somebody, oh, they said
<v Speaker 1>it was the first day of fall. The person from
<v Speaker 1>Australia said it was the first day of a fall.
<v Speaker 1>But then someone who's from Europe said celebrating the first
<v Speaker 1>day of spring. So I'm like, I gotta look this up.
<v Speaker 1>I looked it up and they don't all celebrate the
<v Speaker 1>first day of spring or acknowledge the first day of
<v Speaker 1>spring on the actual equinox day or whatever it is.
<v Speaker 1>Equinox is June and December, but you know what I mean,
<v Speaker 1>the middle day, and so I was like, oh my gosh,
<v Speaker 1>March first, it really is. We're in European spring. Now.
<v Speaker 2>I kind of knew this because people have talked about
<v Speaker 2>in the community.
<v Speaker 1>Yeah, it never clicked.
<v Speaker 2>They would say, let's see September first, I think is
<v Speaker 2>the first day of spring in Australia, which like we
<v Speaker 2>don't convert to fall until like around the twenty third
<v Speaker 2>of November or something.
<v Speaker 1>The twenty first. Okay, ish, No, it's the twenty first
<v Speaker 1>dish and then.
<v Speaker 2>Of September I think I think I said November, but September. Yeah,
<v Speaker 2>I just my first wedding average was the twenty third,
<v Speaker 2>and so I knew like right around there was the
<v Speaker 2>first day of fall, and then December it's on the equinox,
<v Speaker 2>but they do it like at the first of the
<v Speaker 2>month instead of in the middle of the month. But
<v Speaker 2>then on top of that, I was scheduling some coaching
<v Speaker 2>sessions for some people overseas, and you know there's a
<v Speaker 2>big time difference, and so I was trying to figure
<v Speaker 2>out the time difference. Normally it's six hour difference to London. Right, Well,
<v Speaker 2>I'm like Okay, we're going to have daylight savings time soon?
<v Speaker 1>When is that?
<v Speaker 2>And I realized it's this weekend. I'm so excited. And
<v Speaker 2>so then I'm like, okay, do daylight savings time in
<v Speaker 2>the UK? And so I looked it up and they do,
<v Speaker 2>but their daylight they don't spring forward until like maybe
<v Speaker 2>the twenty ninth or something of March, like the end
<v Speaker 2>of the month. And so like, if I scheduled somebody
<v Speaker 2>before this date, it was six hours diffference, but then
<v Speaker 2>between here and here it was only five hours difference,
<v Speaker 2>and then it goes back to six efforts. So confusing.
<v Speaker 2>So it is so confused.
<v Speaker 1>But anyway, I was happy to learn that because I
<v Speaker 1>was like, am I going crazy or what? And everyone
<v Speaker 1>at the table was like, no, that is not It
<v Speaker 1>is not the first day of spring, it is not
<v Speaker 1>the first day of fall. But I was like, look everyone,
<v Speaker 1>we're learning something today.
<v Speaker 2>Yeah I did. I learned that probably a year or
<v Speaker 2>so ago in the community.
<v Speaker 1>I guess I didn't notice. I wasn't paying attention. I
<v Speaker 1>was like, somebody's wrong, and I didn't look it up.
<v Speaker 2>Yeah. I was just telling Kevin all about that at
<v Speaker 2>work this weekend. It's so interesting.
<v Speaker 1>It really is interesting. We're learning about the world and
<v Speaker 1>the community.
<v Speaker 2>Yeah, well, I mean it's confusing for me. I don't
<v Speaker 2>do time change as well. Like my brain. I don't
<v Speaker 2>have a math brain. I'm pretty sure I have dyscalculia,
<v Speaker 2>which is like dyscalcula.
<v Speaker 1>I think calcula. I don't know.
<v Speaker 2>Yeah, anyway, it's dyslexia, but with numbers, and my brain
<v Speaker 2>doesn't do numbers in my head. I cannot do addition
<v Speaker 2>of attraction in my head. Now here's what I can do.
<v Speaker 2>I can figure out the discounted sell price on anything
<v Speaker 2>in my head. That's funny, I know. But I can't
<v Speaker 2>add and subtractive. It's got more than two numbers. I
<v Speaker 2>can't add it in my head. I have to do
<v Speaker 2>it on paper. I have to see. So people are
<v Speaker 2>constantly like I schedule them and they're like, well, I'm
<v Speaker 2>on Pacific, would that be this time? And I'm like,
<v Speaker 2>I cannot be responsible for a doing time change conversions
<v Speaker 2>for you. Please don't make me do that. I'm like,
<v Speaker 2>go to your world clock on your phone and put
<v Speaker 2>in Chicago and then you'll know. But my son moved
<v Speaker 2>to Phoenix and they don't do daylight savings.
<v Speaker 1>Time, they don't do the changing.
<v Speaker 2>Yeah, so right now, he's an hour difference for me,
<v Speaker 2>but after March ninth, it'd be two hours different yeah
<v Speaker 2>for me. So that's just enough for my brain to
<v Speaker 2>stress out over because I'm like, when can I call him?
<v Speaker 2>Can I love to call him on Monday mornings when
<v Speaker 2>I get off work, But that'll be five am for him. Now,
<v Speaker 2>he's not going to appreciate a five am.
<v Speaker 1>Fum. You probably not.
<v Speaker 2>Anyway. Yeah, you would think the whole world just would
<v Speaker 2>streamline things would be easier.
<v Speaker 1>No, because we can't agree, No, we can. You remember
<v Speaker 1>they told us we were all going to the metric system, yes,
<v Speaker 1>in the seventies, and they're like, we're all going to
<v Speaker 1>the metrics. It's so we're going to start now. And
<v Speaker 1>the only people who believed that it was really going
<v Speaker 1>to happen, apparently were the people who make soft drinks
<v Speaker 1>because they switched to two leaders. Oh that's right. It
<v Speaker 1>used to be quartz and then they switched to two leaders.
<v Speaker 1>But that's the only thing that switched. They're like, we're
<v Speaker 1>getting on top of this two leaders for everybody, and
<v Speaker 1>everybody thing else is like we're not doing that.
<v Speaker 2>I mean, like dumb question. But did they have big
<v Speaker 2>plastic bottles of soft drinks before? And they called them quarts?
<v Speaker 1>It was too quart?
<v Speaker 2>Okay?
<v Speaker 1>Yeah?
<v Speaker 2>And in resting yep, isn't that funny?
<v Speaker 1>Cochs like, we're on it. It would be nice to
<v Speaker 1>go to it, by the way, because when I had
<v Speaker 1>to teach third writers both, you have to teach them
<v Speaker 1>both metric system and the regular system, and it is
<v Speaker 1>so confusing. Anyway, Sorry, I tried to put that in there.
<v Speaker 2>That just reminded me my brain went down a little
<v Speaker 2>rabbit hole. I was trying to convert a recipe once
<v Speaker 2>from I don't know Europe. You know everything's in rams
<v Speaker 2>and yes whatever. Something said deca leaders, and I'm like,
<v Speaker 2>I had to really think about what a deca leader
<v Speaker 2>would tenth of a leader?
<v Speaker 1>Is that what it is? I would think, So I
<v Speaker 1>think that's what it was. Cent a leader, deca leader,
<v Speaker 1>mill a leader.
<v Speaker 2>Yeah, I had to look it up, but I promptly
<v Speaker 2>forgot what it was, so I think I said it backwards.
<v Speaker 1>A deca leader, sent a leader, mill a leader.
<v Speaker 2>Well, CENTI leader's one one hundredth right right.
<v Speaker 1>And milli leader's one one thousandth and so DECA leader
<v Speaker 1>would be one tenth.
<v Speaker 2>Yeah, I've just never seen it. It was like d
<v Speaker 2>L and I was like, huh.
<v Speaker 1>Yeah, we never do anything in DECA leaders around here. No,
<v Speaker 1>we talk about MILLI leaders. We talk about I mean, so,
<v Speaker 1>I guess like some other things did convert as well.
<v Speaker 2>But yeah, because we used to use ccs in the
<v Speaker 2>medical field and then I mean even back in the
<v Speaker 2>nineties when I started, it was ccs. You gave so
<v Speaker 2>many CC's, and then it changed to milli leaders. Yeah,
<v Speaker 2>but fun fact is the same thing as it's true.
<v Speaker 2>It's true.
<v Speaker 1>I didn't know that.
<v Speaker 2>All right, Well, we have a weekly celebration this week
<v Speaker 2>from a faster in Ohio. She wrote, thank you both
<v Speaker 2>for the encouraging podcast and special thanks to Jin for
<v Speaker 2>writing fast Feast Repeat. I read it twice. I'm a
<v Speaker 2>thirty year old female and mom of two. I started
<v Speaker 2>dabbling with fasting in twenty twenty three, and I got
<v Speaker 2>serious later in the year, so much so that I
<v Speaker 2>had to stop for a long awaited and prayed for pregnancy.
<v Speaker 2>I've had issues with my weight since middle school, and
<v Speaker 2>I got up to the one seventies with my second
<v Speaker 2>pregnancy at five foot three, that's hard on the joints.
<v Speaker 2>I don't own a scale, but the last time I
<v Speaker 2>weighed at my primary care office, I was down thirty
<v Speaker 2>five pounds. I have a history of PCOS and I
<v Speaker 2>struggled with fertility in the past. My biggest concern was
<v Speaker 2>my risk for type two diabetes. At twenty one, my
<v Speaker 2>A and C was five point six, and now at thirty,
<v Speaker 2>my A and C has dropped a five point two.
<v Speaker 2>My cholesterol is better than ever and I have so
<v Speaker 2>much more energy. I can't believe how much better I
<v Speaker 2>feel physically and mentally. If absolutely changed my life. Thanks again, I.
<v Speaker 1>Love that so much. And we hear this so often people,
<v Speaker 1>especially with PCOS, who had struggles with fertility as intermittent fasters,
<v Speaker 1>they suddenly find themselves pregnant. It's always a great celebration
<v Speaker 1>in the community when that happens.
<v Speaker 2>Yeah, because when you can get your insulin down and
<v Speaker 2>you get your blood glucose control, then it helps regulate
<v Speaker 2>your cycles exactly.
<v Speaker 1>So now we have a question from a listener. This
<v Speaker 1>question is from Alexandra in Austin, Texas. Hi Jen and Sherry.
<v Speaker 1>I am thirty one years old and recently have started
<v Speaker 1>my IF journey. Five months ago, I had my fourth
<v Speaker 1>baby girl. I have four girls, ages five years old
<v Speaker 1>to five months. I feel like I've been nursing in
<v Speaker 1>pregnant since twenty nineteen and I've gained almost one hundred
<v Speaker 1>pounds from all of that. Recently, my husband and I
<v Speaker 1>have decided that we feel satisfied with our family and
<v Speaker 1>we're done having kids. That mindset has really motivated me
<v Speaker 1>to want to get my health back in control. I
<v Speaker 1>have tried to start a low carb diet a few
<v Speaker 1>times in my life, but I haven't really done it
<v Speaker 1>past thirty days. I'm now three weeks into my low
<v Speaker 1>carb lifestyle and I feel amazing. I've recently stumbled across
<v Speaker 1>your book and podcasts, and I want to do clean
<v Speaker 1>intermittent fasting. I'm feeling very discouraged because the first week
<v Speaker 1>I lost twelve pounds. I know it was water weight,
<v Speaker 1>but now my scale isn't moving. I also have just
<v Speaker 1>stopped nursing, so I know my hormones are changing again.
<v Speaker 1>I guess I'm looking for encouragement or guidance on if
<v Speaker 1>my milk drying up could be affecting my weight loss. Struggle. Also,
<v Speaker 1>how long will it take before I really start to
<v Speaker 1>see changes in my body and success.
<v Speaker 2>Well, good news for you. So you said you recently
<v Speaker 2>stummed across the book the podcast. Okay, so if you
<v Speaker 2>refer back to the book, you'll see that during the
<v Speaker 2>first month or so of if we just don't expect
<v Speaker 2>any weight loss, and when people do lose weight really
<v Speaker 2>quickly in the beginning, like you said, a lot of
<v Speaker 2>it is inflammation. And if you went low carb and
<v Speaker 2>started basting, it doesn't surprise me at all that you
<v Speaker 2>just shed a whole bunch of inflammation, a lot of
<v Speaker 2>water weight. And then after that it's really going to
<v Speaker 2>come down to what protocol are you following? You know,
<v Speaker 2>what is your eating window? Like, yes, your hormones are
<v Speaker 2>changing and you know they're returning to a pre pregnant
<v Speaker 2>prelactation state, but that is going to really just support
<v Speaker 2>losing weight when you're pregnant. Your body is not designed
<v Speaker 2>to be losing weight. So just give it time, Just
<v Speaker 2>keep doing what you're doing, dial in that eating window.
<v Speaker 2>Figure out what a weight loss eating window is for you.
<v Speaker 2>I'm not sure which introductory protocol you're doing from the
<v Speaker 2>fast start chapter. But if you're choosing the middle of
<v Speaker 2>the road one or the aggressive one, by the end
<v Speaker 2>of that four weeks, especially with low card, you should
<v Speaker 2>be fat adapted and you should start to see some
<v Speaker 2>fat loss soon. So just be patient.
<v Speaker 1>So I really want to take a minute to remind
<v Speaker 1>everybody about the weight loss expectations and what is normal
<v Speaker 1>versus what we've been trained to believe we should expect
<v Speaker 1>by you know, toxic diet industry. You know, I talk
<v Speaker 1>about this in twenty a day Fast Art Day by Day.
<v Speaker 1>There's a whole daily lesson on this. And just when
<v Speaker 1>I was writing that, I went to one of those
<v Speaker 1>popular women's magazines that we have at the checkout counter
<v Speaker 1>that has you know, weight loss on the cover every week,
<v Speaker 1>and it always says something crazy like, you know, we're
<v Speaker 1>recording this on March what is it, March third, and
<v Speaker 1>it'll say something like, lose fifty pounds by Easter. Yeah.
<v Speaker 1>I'm like, there's no way you're gonna lose fifty pounds
<v Speaker 1>by Easter based on the day that we're reading this headline, right,
<v Speaker 1>It's impossible. And I pulled those real headlines from that
<v Speaker 1>magazine and put them in the book, like lo. How
<v Speaker 1>crazy this is? So you think you should be losing
<v Speaker 1>fifty pounds by Easter or something. We've been told that,
<v Speaker 1>But true fat loss is generally about one half to
<v Speaker 1>one pounds per week at a nice, slow and steady rate.
<v Speaker 1>By the way, Sherry, you know, Chris started intermittent fasting
<v Speaker 1>at some point in the fall, and he's been he's
<v Speaker 1>been sticking to it. Obviously. We looked at his happy
<v Speaker 1>scale this morning, and he is losing at point six
<v Speaker 1>pounds per week.
<v Speaker 2>That is a fantastic rate of loss.
<v Speaker 1>Yeah, point six per week. I mean, he's a man.
<v Speaker 1>He's fifty seven losing at point six pounds per week
<v Speaker 1>fat loss. His clothing change, size keeps changing. You can
<v Speaker 1>tell that he's slimming down, changes everywhere. But it's not
<v Speaker 1>like setting the world on fire, like, oh my gosh,
<v Speaker 1>look at this huge, huge fast rate of loss. So
<v Speaker 1>a man point six per week happy scale is showing
<v Speaker 1>him that.
<v Speaker 2>So, and that's an average because when he first resumed fasting,
<v Speaker 2>you know, I know he did it long you know,
<v Speaker 2>in the past. Sometimes I'm sure he lost a little
<v Speaker 2>bit more quickly at a quicker rate at the beginning,
<v Speaker 2>and now he sort of settled into his sort of
<v Speaker 2>normal rate of loss.
<v Speaker 1>And Happy Scale does it per month, so you were
<v Speaker 1>looking at like for the month of February, he lost
<v Speaker 1>point six a week. That was that was how he
<v Speaker 1>did for February. Point six pounds a week for the
<v Speaker 1>month of February. So there's all sorts of different ways
<v Speaker 1>that Happy Scale will show you your rate. You can
<v Speaker 1>look at it different ways. But this is why I
<v Speaker 1>want everyone to focus on your trend. Just your trend.
<v Speaker 1>So when you first start out, for the first twenty
<v Speaker 1>eight days, way before you start, put the scale away
<v Speaker 1>because it is discouraging if you get on every single
<v Speaker 1>day and then you see you lost twelve pounds that
<v Speaker 1>first week, and then you start get a weight or something,
<v Speaker 1>and that can happen. So put the scale away for
<v Speaker 1>the first month, and then daily weighing with weekly averaging.
<v Speaker 1>I liked to do it like that personally, I like
<v Speaker 1>to do it the old school way paper pencil. I
<v Speaker 1>like to write it down every single day, and then
<v Speaker 1>I didn't have to think about it. I didn't have
<v Speaker 1>to think about the fluctuation. I just wrote it down,
<v Speaker 1>moved on about my day, and then once a week
<v Speaker 1>my day was Friday, I did the math, calculated found
<v Speaker 1>out the weekly average. That was my number for the week.
<v Speaker 1>And that's all I looked at was the weekly average,
<v Speaker 1>and I ignored the fluctuations. You may prefer to you
<v Speaker 1>something like happy scale that does all sorts of different
<v Speaker 1>trends for you. How do you like to do yours
<v Speaker 1>on Happy Scale?
<v Speaker 2>Share?
<v Speaker 1>You have your step for what?
<v Speaker 2>In a log book? There's a thing where you can
<v Speaker 2>add the seven day average weight. Yeah, so I have
<v Speaker 2>moving average turned on. I have seven day average turned on.
<v Speaker 2>Sometimes they're really close and sometimes they're not as close.
<v Speaker 2>I mean, yeah, they're pretty close. They're pretty close, within
<v Speaker 2>about about a half a pound or less. The movie
<v Speaker 2>average usually looks better than the actual seven day average,
<v Speaker 2>but I turned on the seven day average. That's really
<v Speaker 2>all I look at. And so, like I always look
<v Speaker 2>on Mondays, so I'm Monday, I look and see what
<v Speaker 2>my seven day average was, and then I compare it
<v Speaker 2>to the Monday before. And so if I compare my
<v Speaker 2>average from last Monday to this Monday, it's different by
<v Speaker 2>one point oh four pounds. But if you look at
<v Speaker 2>my weekly rate, it says point five eight. Okay, So
<v Speaker 2>that's why I just look at my seven day average. Yeah,
<v Speaker 2>so I compare Monday to Monday.
<v Speaker 1>The key is you know what your trend is doing,
<v Speaker 1>and that's what's really important, you know. I know that
<v Speaker 1>there's a train of thought that it's better just don't
<v Speaker 1>even weigh at all. I don't weigh at all. I
<v Speaker 1>haven't weighed at all for years. But I'm not trying
<v Speaker 1>to lose weight, and I'm using my clothes as a
<v Speaker 1>god to make sure I can still fit in my
<v Speaker 1>goal wardrobe. I'm happy as long as I can. But
<v Speaker 1>if you're trying to lose weight and the scale upsets
<v Speaker 1>you every time you get on it, I know that
<v Speaker 1>that's something you may have to work through, but it's data.
<v Speaker 1>It's important data. If your goal is weight loss, ignoring
<v Speaker 1>what your weight is doing, you don't really know what's happening.
<v Speaker 1>You might feel better every morning, and maybe you're not
<v Speaker 1>going to really focus on the scale number. You're going
<v Speaker 1>to put that out of your mind forever. You're just
<v Speaker 1>going to focus on how you feel and let whatever
<v Speaker 1>happens happen. You can absolutely choose that I'm just going
<v Speaker 1>to fast and I don't need to know what my
<v Speaker 1>weight is doing. I don't care. I'm just going to
<v Speaker 1>do this. But if you really really want to see
<v Speaker 1>weight coming down, and your goal is I need to
<v Speaker 1>lose twenty pounds to get in a healthy weight range,
<v Speaker 1>then having that data, even if it's uncomfortable every morning
<v Speaker 1>and triggers, we understand that. That's why I don't we
<v Speaker 1>wig at all. But if your goal is weight loss
<v Speaker 1>and you have a substantial amount to lose, that data
<v Speaker 1>gives you valuable feedback about what you can tweak or
<v Speaker 1>do you need to tweak? Is the weight coming off?
<v Speaker 1>If you're discouraged, because every time your weekly average goes up,
<v Speaker 1>that's important to know. Yeah, it's discouraging, but if your
<v Speaker 1>weekly average goes up week after week after week after
<v Speaker 1>week after week. Every week your weekly average is up,
<v Speaker 1>you're going to need to make a change, right, And
<v Speaker 1>yes that's disappointing, but doesn't that help you meet your
<v Speaker 1>long term goal versus not knowing right?
<v Speaker 2>I would rather know so I could take action right then,
<v Speaker 2>to all of a sudden be like, oh, these pants
<v Speaker 2>that were fitting better are suddenly tight again or whatever
<v Speaker 2>you know, because by then it's like if you jumped
<v Speaker 2>on the scale by then and you say you do, Oh, okay,
<v Speaker 2>I'm going to resume weighing, and you do your weekly
<v Speaker 2>average for a week and you find out, oh, the
<v Speaker 2>scale really is up seven pounds. Well, now that's seven pounds.
<v Speaker 2>You've got to buckle down and take back off again.
<v Speaker 2>So I'd rather know if I'm trending upwards after a
<v Speaker 2>couple of weeks rather than a couple of months or whatever.
<v Speaker 2>Somebody the other day said they really really just do
<v Speaker 2>not want to weigh daily, but they want to track
<v Speaker 2>their weight. And I suggested, if you really don't want
<v Speaker 2>to weigh daily, but you somehow want to track your weight,
<v Speaker 2>like maybe every six to eight weeks, do a week
<v Speaker 2>of way one week so you can get a good
<v Speaker 2>average for that week, not just one sporadic day which
<v Speaker 2>could be high that day, but for a week way
<v Speaker 2>get your weekly average, and in six weeks do the
<v Speaker 2>same thing, and you should see a difference. If you don't,
<v Speaker 2>that's probably a pretty good sign that you need to
<v Speaker 2>tweak something, right. So that's kind of a good middle
<v Speaker 2>of the road. You're not going to weigh every day
<v Speaker 2>and drive yourself crazy, but you are going to have
<v Speaker 2>some accountability and some check in and a way to
<v Speaker 2>measure a progress.
<v Speaker 1>And another strategy that I absolutely love is to get
<v Speaker 1>a scale that sinks to an app and cover up
<v Speaker 1>the display. If every time you get on that scale
<v Speaker 1>it's going to ruin your day, cover up the display,
<v Speaker 1>but get on it every morning. Don't even look at it.
<v Speaker 1>Just get on it, get off of it, go about
<v Speaker 1>your day.
<v Speaker 2>That's how I got over my whole scale, you know, anxiety.
<v Speaker 1>And then once a week look at the data because
<v Speaker 1>it's been sinking with your app, look at the data,
<v Speaker 1>find your weekly average.
<v Speaker 2>I will say, I don't think Android has that capability,
<v Speaker 2>does it not? No, because see with an iPhone you
<v Speaker 2>can sync it to your Apple Health. But Google got
<v Speaker 2>rid of their like health portion. Well.
<v Speaker 1>I had a scale back in the day when I
<v Speaker 1>was weighing. It was a Withvings scale. It sink to
<v Speaker 1>an app, it didn't sink to Health. I mean it
<v Speaker 1>might have sinked to Health also, but I did not
<v Speaker 1>need to have Apple Health.
<v Speaker 2>It's not going to average your weight though, but.
<v Speaker 1>You could do it yourself. You have the data, you
<v Speaker 1>just average it yourself. Now Withvings. The one I had
<v Speaker 1>did show my trend did It had a trend line yep.
<v Speaker 2>I was.
<v Speaker 1>In fact, I looked looking at it today because I
<v Speaker 1>look at my photo memories and my photo memory for today.
<v Speaker 1>Somehow I had it was like a trend line of
<v Speaker 1>my scale. But that was the scale that I had.
<v Speaker 1>I mean it was years ago. I haven't weighed. I
<v Speaker 1>threw it in the garbage. But knowing what your trend
<v Speaker 1>is doing is such a big, a big help versus
<v Speaker 1>those fluctuations.
<v Speaker 2>Well, I was looking at mine, and you can do
<v Speaker 2>a weekly report, you can do a monthly report.
<v Speaker 1>Is that on Apple? Help?
<v Speaker 2>No, no, no, this is on my scale app okay,
<v Speaker 2>But it tells you gain or loss over the course
<v Speaker 2>of the month. It tells me weight gainer loss and
<v Speaker 2>muscle mass gainer loss. So I lost weight, but I
<v Speaker 2>gained muscle, say in okay.
<v Speaker 1>So see here's the ground. I'm just showing it to
<v Speaker 1>Sherry because she can see it. But you see my
<v Speaker 1>graph right there, and that's from your old that was
<v Speaker 1>back in the day. My old scale. It had dots
<v Speaker 1>for every day, and so the dots went up and down,
<v Speaker 1>up and down. But you see the trend line is
<v Speaker 1>that pink line. So it showed what my trend was doing.
<v Speaker 1>It wasn't as much data as you get now from
<v Speaker 1>like happy scale.
<v Speaker 2>I mean, I can see my trend, but it doesn't
<v Speaker 2>give you a weight trend. I can just see a graph.
<v Speaker 2>You can see a line.
<v Speaker 1>Yeah, just something something that you can do. And again,
<v Speaker 1>if all that your scale does is will record your
<v Speaker 1>weight and you don't have to look at it when
<v Speaker 1>you go back in that once a week, maybe you
<v Speaker 1>do it on Friday or Monday, like Sheerri does. You
<v Speaker 1>can manually write down all seven, divide by seven, get
<v Speaker 1>your weekly average. There's a way to do it. We
<v Speaker 1>don't just want to bury our head in the sand
<v Speaker 1>and say, well, I just know it's going to work
<v Speaker 1>if I just keep doing it. And you know that
<v Speaker 1>people say I'm trusting the process, Well, the process is not.
<v Speaker 1>If I just keep doing what I'm doing, it's going
<v Speaker 1>to work, that's not the process because it might not
<v Speaker 1>give you weight loss. What you're doing right now might
<v Speaker 1>not be your body's weight loss protocol. Even if it's
<v Speaker 1>the weight loss protocol of ninety nine out of one
<v Speaker 1>hundred people, you might be the one person who needs
<v Speaker 1>to do something different. So it's just really important to
<v Speaker 1>know if what you're doing is giving you the results
<v Speaker 1>that you're one. So really think about your relationship with
<v Speaker 1>the scale. And again, I know that might seem ironic
<v Speaker 1>from somebody who hasn't weighed since I what, twenty seventeen,
<v Speaker 1>but I needed to not see the number. I came
<v Speaker 1>to terms with that this is how I live, and
<v Speaker 1>it's worked out pretty well for me. Had I started
<v Speaker 1>gaining weight and you know, realized I was continuing to
<v Speaker 1>gain weight because I didn't have the scale feedback, I
<v Speaker 1>would have had to make a different choice. This works
<v Speaker 1>for me. There are lots of people who say, I
<v Speaker 1>tried to do it your wage in and I just
<v Speaker 1>gained a bunch of weight. I have to have the
<v Speaker 1>accountability of the scale that actually research shows that daily
<v Speaker 1>weighing is better for weight maintenance than never weighing. So
<v Speaker 1>I'm an anomaly where that is concerned.
<v Speaker 2>Yeah, I need that daily accountability. I need to see
<v Speaker 2>that number not from a punitive standpoint, but from just
<v Speaker 2>a data standpoint so that I know like, Okay, well
<v Speaker 2>I can look back on the week before and say,
<v Speaker 2>what happened last week? Well, I'm not sleeping well because
<v Speaker 2>I fell and I hurt my shoulder and my sleep
<v Speaker 2>has been compromised, and I'm in pain, and I haven't
<v Speaker 2>been working out.
<v Speaker 1>As much, probably have some inflammation, exactly.
<v Speaker 2>And so if you can stop and look or like,
<v Speaker 2>you know, if you can see that you've been under
<v Speaker 2>a lot of stress, or your sleep's been compromised, or
<v Speaker 2>maybe you eat out more than you normally eat out,
<v Speaker 2>knowing that can give you, like a resolve of okay, Well,
<v Speaker 2>eating out four times last week did not support weight
<v Speaker 2>loss for me. So what can I do different this week?
<v Speaker 1>Exactly? And by the way, I'm wearing my Ultimate Honesty
<v Speaker 1>pants today. These are vintage genes from two thousand and
<v Speaker 1>two with no stretch from the gap. Yeah, I saved
<v Speaker 1>these jeans. I have two pairs of them and I
<v Speaker 1>saved them. And just to show how clothing sizes have changed,
<v Speaker 1>these are size six. And it was back in my
<v Speaker 1>diet pills days, right, I was maintaining taking those diet
<v Speaker 1>pills from the doctor. But I felt so good in
<v Speaker 1>my body. But I saved these jeans and they are
<v Speaker 1>boots cut, They're almost vintage. They are vintage because vintage
<v Speaker 1>is twenty years. I looked at up oh, I thought
<v Speaker 1>it was twenty five for clothing it's twenty okay, but
<v Speaker 1>even if it was twenty five, we're clothes. Oh yeah,
<v Speaker 1>you're almost there, almost there. But it's insane thoseer than six.
<v Speaker 2>And if you were to go buy a pair of
<v Speaker 2>jeans that's say the loft today, what size would they be?
<v Speaker 2>I wear zero or two? Okay at the loft. I
<v Speaker 2>did just buy some recently. It is that yeah, vanity sizing,
<v Speaker 2>it's true.
<v Speaker 1>Yeah, like I bought some jeans this fall or since fall,
<v Speaker 1>I've bought size zero jeans and I bought size two jeans,
<v Speaker 1>depending on what store.
<v Speaker 2>I don't know. I almost feel like it's a disservice
<v Speaker 2>to people to do that, because what if you're buying
<v Speaker 2>What if you're wearing your jeans and you go buy
<v Speaker 2>new jeans and you don't weigh and you think, oh,
<v Speaker 2>I'm maintaining my weight, But really it's just that your
<v Speaker 2>jeens got bigger.
<v Speaker 1>That's true. Yeah, but I cannot argue with the genes
<v Speaker 1>from two thousand and two.
<v Speaker 2>Though you cannot.
<v Speaker 1>I cannot. You can.
<v Speaker 2>Oh, this is funny. Somebody that I was coaching this
<v Speaker 2>past week, they live in the UK, and they asked me,
<v Speaker 2>can I ask you a question? I make sure. And
<v Speaker 2>they said why do Americans get weighed all the time?
<v Speaker 2>And I said what She said, yeah, like it's on
<v Speaker 2>your driver's license. Oh yeah, And I said, well yeah,
<v Speaker 2>but they don't. They don't weigh you. You just tell
<v Speaker 2>them what you weigh. And I think most people lie.
<v Speaker 2>And she said, oh, they don't weigh you and I said, no,
<v Speaker 2>it's not like you go to the driver's license place
<v Speaker 2>and they get you on a scale. And that was
<v Speaker 2>her impression though, was that we go get our driver's
<v Speaker 2>license and they weigh and measure you.
<v Speaker 1>And I'm like, so funny.
<v Speaker 2>No, So if anybody else thinks that we get weigh
<v Speaker 2>we do not.
<v Speaker 1>No, we just say what we think. I wanted to
<v Speaker 1>do a study one time on that, like just to
<v Speaker 1>see what's the average amount people fudget like have like
<v Speaker 1>be there at the DMV when people are like saying
<v Speaker 1>they're wait, and I'm like, now, I'm going to weigh
<v Speaker 1>you and we're going to see what she really like,
<v Speaker 1>I just think they probably already someone's probably already done that.
<v Speaker 1>But I've always wondered, what's the percentage off everyone's driver's
<v Speaker 1>licenses are?
<v Speaker 2>Yeah, Well, I remember after if I actually made a
<v Speaker 2>post in the Facebook community, and I said, I had
<v Speaker 2>to ring you my driver's license, and I actually could
<v Speaker 2>give them a weight lower than I've ever had on
<v Speaker 2>my driver's license. And it's actually accurate.
<v Speaker 1>This truth.
<v Speaker 2>That's great. So we have a question from Steph from Oklahoma.
<v Speaker 2>She said, I have tons of energy, my skin looks
<v Speaker 2>good for being fifty, and people are sometimes prised at
<v Speaker 2>my age. I can share clothes with my daughter's age
<v Speaker 2>twenty three and twenty four, and they frequently borrow my clothes,
<v Speaker 2>especially my fun sundresses and workout clothes since I love
<v Speaker 2>to shop and have a great war grope. Now I'm
<v Speaker 2>as physically active as my daughter's I can work out
<v Speaker 2>with cardio and weightlifting, ski hike, et cetera, just like
<v Speaker 2>I did in my twenties when I was fit before.
<v Speaker 2>I can do multiple pushups and almost a non assisted
<v Speaker 2>pull up A non banned assisted pull up chin up
<v Speaker 2>is one of my goals. I can also box jump
<v Speaker 2>and jump rope, and I'm pretty proud of that. I
<v Speaker 2>can do short sprints and realize as adults, we rarely
<v Speaker 2>jump or run, so we lose it. I only became
<v Speaker 2>fat in my upper thirties. And most of my forties.
<v Speaker 2>I call it my fat decade, and I never want
<v Speaker 2>to go back. I'm glad I found if before the
<v Speaker 2>GLP one drugs come out, or I would have been tempted.
<v Speaker 2>I lost all of my weight naturally with only if.
<v Speaker 2>I'm proud of that, but I don't judge others for
<v Speaker 2>using any means necessary. I think I had a metabolic
<v Speaker 2>insulin issue, and if fixed it, I did have a
<v Speaker 2>lot of belly fat. And now my stomach is flat
<v Speaker 2>and I can kind of see some ab definition. A
<v Speaker 2>goal of mine is definitely to see more defined apps.
<v Speaker 2>I now really want to try ADF to get a
<v Speaker 2>little more weight off and become more lean. However, I'm
<v Speaker 2>really afraid of the upday. It's hard to eat in
<v Speaker 2>a six hour window as it is, so eight to
<v Speaker 2>twelve hours seems too long. I know how to manage
<v Speaker 2>a twelve hour window and eat all day, but it
<v Speaker 2>would feel gluttonous. Do I just eat a few small
<v Speaker 2>meals over the long eating day and stop in between
<v Speaker 2>each meal? Could I do one meal and just small
<v Speaker 2>snacks all day to get to the longer eating window.
<v Speaker 2>I know I'm now smallish, but I'm not by any
<v Speaker 2>means underweight, and I'm reasonably toned for my age, So
<v Speaker 2>a goal to lose even more weight or a size
<v Speaker 2>and tone up even more seems reasonable to me. Why
<v Speaker 2>not pursue an even better body shape? Some people seem
<v Speaker 2>to achieve it in their fifties and up. In theory,
<v Speaker 2>should I have put everyone at their ideal body weight
<v Speaker 2>or body composition? If so, why do so many I
<v Speaker 2>evers still struggle to get there. I'm not one hundred
<v Speaker 2>percent there. Do we just not do it one hundred
<v Speaker 2>percent correctly for our body? Why do somebody get stuck
<v Speaker 2>at a set point that is not an ideal body composition? Weight?
<v Speaker 2>I think I'm somewhat like that. I'm at a good
<v Speaker 2>weight body composition, but not a perfect body composition. Is
<v Speaker 2>it wrong to strive for almost perfection or just settle
<v Speaker 2>for close enough and be happy with that. I'm happy
<v Speaker 2>where I am, but I know I can it always improve.
<v Speaker 2>I think it's easy to settle and not press on.
<v Speaker 2>I know I'm hard on myself because I hated myself
<v Speaker 2>when I was overweight. I hated how close fit, I
<v Speaker 2>hated getting tired easily, and I hated how I looked
<v Speaker 2>in pictures. Please note I do not judge anyone who's
<v Speaker 2>overweight but myself. I actually have a heart to help
<v Speaker 2>others because I know how I felt overweight. My husband
<v Speaker 2>and kids never made me feel this way. It was
<v Speaker 2>self inflicted. My happiness is somewhat tied to my physical size,
<v Speaker 2>and I know it should not be. But I feel
<v Speaker 2>happy when clothes fit nicely on me and I have
<v Speaker 2>no muffin top. I only hold myself to these standards
<v Speaker 2>and can easily encourage others on their journey and progress.
<v Speaker 2>I know it's the easy answer to say you are
<v Speaker 2>in a good BMI weight range and just be happy
<v Speaker 2>with that, and I am happy with my current body situation,
<v Speaker 2>but is it wrong to strive for the very best,
<v Speaker 2>not just in range. I want to stress again that
<v Speaker 2>I'm not judging anyone. I know how complicated it can be.
<v Speaker 2>I'm very empathetic to any weight related struggles anyone may have.
<v Speaker 1>Okay, well, there is a lot to unpack their stuff,
<v Speaker 1>and I get it. We are our own worst critics,
<v Speaker 1>and especially when we've struggled with our weight and now
<v Speaker 1>we're feeling good in our body, and then we think, oh,
<v Speaker 1>I could just feel even a little better if and
<v Speaker 1>then you put something else down. But you know what
<v Speaker 1>happens when you get to that if. Then you're like, well,
<v Speaker 1>you know what, I could still get even a little
<v Speaker 1>better if, and then when do you stop? So I
<v Speaker 1>want to talk about your goal. You said you want
<v Speaker 1>to have defined APPS, and I just looked that up.
<v Speaker 1>To get to defined ABS for a woman, a typical
<v Speaker 1>body fat percentage would be sixteen to nineteen percent body fat,
<v Speaker 1>just have visible ABS. And then I looked up what
<v Speaker 1>is a healthy body fat percentage for women and that
<v Speaker 1>is twenty percent to thirty three percent. So the visible
<v Speaker 1>ABS percentage is lower than the healthy body fat percentage,
<v Speaker 1>and I think that's really important. And then if you
<v Speaker 1>look up what is a very fit body fat percentage,
<v Speaker 1>that's twenty one percent to twenty four percent, So very
<v Speaker 1>fit twenty one percent to twenty four percent, that is
<v Speaker 1>on the very low end of the healthy range. Defind
<v Speaker 1>ABS puts you below that. So I want you to
<v Speaker 1>really think about your goals and figure out your body composition.
<v Speaker 1>Maybe go get a dexa scan, find out your body
<v Speaker 1>fat percentage, see what that is. You mentioned one thing
<v Speaker 1>that is important. You don't want to have a muffin top.
<v Speaker 1>The only way to not have a muffin top is
<v Speaker 1>to have pants that fit you properly. You can be
<v Speaker 1>super super skinny, and if your pants are too tight,
<v Speaker 1>you can have a muffin top. It's just like skin
<v Speaker 1>coming over the edge, or you know, a little fat.
<v Speaker 1>What we're supposed to have some fat around our body.
<v Speaker 1>So when I really realized that, you know how, we
<v Speaker 1>don't like to have, like we call it backfat in
<v Speaker 1>our braw And I was standing in line waiting to
<v Speaker 1>get into a restaurant with this. The girl was next
<v Speaker 1>to me and she was tiny. She's this little tiny
<v Speaker 1>teenage girl, tiny little girl, and her shirt was really
<v Speaker 1>tight and you could see the bulge her like what
<v Speaker 1>we would call back fat. But she's just tiny. Her
<v Speaker 1>bra was too tight and so she needed a bigger
<v Speaker 1>bra so her back would look smooth. And that's the
<v Speaker 1>same with the muffin top. It's when we're wearing clothes
<v Speaker 1>that are too tight that we're going to bulge around them,
<v Speaker 1>even if we're really, really, really lean, that's just what's
<v Speaker 1>going to happen. So the best way to get rid
<v Speaker 1>of a muffin top is make sure your pants fit
<v Speaker 1>really well. And I want you to figure out what
<v Speaker 1>your body fat percentage is, and I want you to
<v Speaker 1>strive for a healthy body that's in the healthy range.
<v Speaker 1>If you want to be in the fit range, that
<v Speaker 1>makes a lot of sense. But I would not encourage
<v Speaker 1>anyone to have a goal to have a body fat
<v Speaker 1>percentage that is below the healthy range, especially fifty and
<v Speaker 1>as we're getting older, because we need to have a
<v Speaker 1>reserve of body fat. Society tells us something different, but
<v Speaker 1>for health purposes, we need to have a reserve of
<v Speaker 1>body fat as we're aging. It is not healthy for
<v Speaker 1>women to age in the lowest body fat percentage below
<v Speaker 1>the healthy range.
<v Speaker 2>Well, and something to think about, especially over fifty, is
<v Speaker 2>you know, when you get a body fat that low,
<v Speaker 2>it can compromise your bone health. So that's something to really,
<v Speaker 2>you know, think about. And if you look like I
<v Speaker 2>have a friend who's a male model, and I'm sure
<v Speaker 2>most of you have seen him in different advertisements for
<v Speaker 2>different clothing companies. Justin does not always have a very
<v Speaker 2>cut physique, But before doing a photoshoot where he's going
<v Speaker 2>to be shirtless or on a beach whatever, he goes
<v Speaker 2>through a cutting period where he specifically all terms his
<v Speaker 2>diet to cut body fat so that his muscles are
<v Speaker 2>more defined. But he doesn't live that way every day
<v Speaker 2>because it's just not sustainable. And so even like athletes
<v Speaker 2>are bodybuilders, you know, they may reach very low body
<v Speaker 2>fat for competitions shows, right, but they couldn't keep that
<v Speaker 2>as a goal to maintain that physique and continue to
<v Speaker 2>lift the way they do and support muscle growth. So
<v Speaker 2>that's why competition, like bodybuilders, they go through phases of
<v Speaker 2>growing muscles and then cutting fat, and they're not done
<v Speaker 2>at the same time, right, not usually yep.
<v Speaker 1>So Steph, I think that you know you mentioned you
<v Speaker 1>were interested in ADF, I would really focus on figuring
<v Speaker 1>out your body fat percentage and coming to terms with
<v Speaker 1>a healthy body fat percentage for yourself. You know, you're
<v Speaker 1>sharing clothes with your young daughters, and I just really
<v Speaker 1>want you to have the realistic body image of a
<v Speaker 1>healthy fifty year old woman. And it sounds like you're strong,
<v Speaker 1>you're building muscle, So I would not try to get
<v Speaker 1>a perfection that really isn't even going to improve your health.
<v Speaker 1>That might make it worse. And you asked a question
<v Speaker 1>that I wanted to make sure to get back to.
<v Speaker 1>And it's a very interesting question. Let's see if I
<v Speaker 1>can find it. Said. You asked if in theory, intermittent
<v Speaker 1>fasting should put everyone at their ideal body weight or
<v Speaker 1>body composition. That's the thing, you know, how are you
<v Speaker 1>defining ideal body weight, ideal body composition? Can intermittent fasting
<v Speaker 1>help everyone get to their ideal body weight and body composition? Yes? Can,
<v Speaker 1>but that doesn't mean it's going to automatically put you there.
<v Speaker 1>That goes back to what I said before. You know,
<v Speaker 1>when I said trusting the process. The process is not
<v Speaker 1>you just do intermittent fasting and you will bam your
<v Speaker 1>ideal body weight body composition. The process is you do
<v Speaker 1>intermit and fasting and you make adjustments to help you
<v Speaker 1>reach your goals. But I think the key is figuring out,
<v Speaker 1>actually what is your ideal body composition? And that might
<v Speaker 1>be the thing stuff that I would work on the
<v Speaker 1>most is figuring out what really is your ideal body
<v Speaker 1>weight body composition. I want you to think of it
<v Speaker 1>from a health perspective and a healthy body weight body
<v Speaker 1>composition range versus what you think your body should look like.
<v Speaker 1>And again that goes back to those toxic ideals that
<v Speaker 1>we are fed as a society. I've seen some very
<v Speaker 1>disturbing things recently, Sherry. Apparently like super super super skinny,
<v Speaker 1>like from the nineties is back as like a goal. Really, Yes,
<v Speaker 1>I've seen a few things about it on Facebook and
<v Speaker 1>possibly even Instagram, but people are talking about it. But
<v Speaker 1>I think it's these weight loss drugs. People are able
<v Speaker 1>to get them easily, and so now people are trying
<v Speaker 1>to get down it's really really low and we need
<v Speaker 1>to learn from that that it is actually not healthy
<v Speaker 1>to have the least amount of fact you could possibly have.
<v Speaker 1>That is not our goal. We got to have it
<v Speaker 1>for a reason. Yeah, so stuff, I'm sitting you a
<v Speaker 1>big hug, and I know it's hard because society's telling
<v Speaker 1>you one thing, but I want you to really be
<v Speaker 1>objective about it. And imagine you were talking to your
<v Speaker 1>daughters about it, and what would you tell them about
<v Speaker 1>being focused on health and you maybe shift it think
<v Speaker 1>about it like that. So now it's time for our
<v Speaker 1>segment called what's Your Why. Most of us have weight
<v Speaker 1>loss in mind, and that is a great reason to
<v Speaker 1>begin intermittent fasting, but there's so much more to what
<v Speaker 1>intermittent fasting can do for us beyond weight loss. That
<v Speaker 1>is why I believe if you have a powerful why
<v Speaker 1>statement that's deeper than weight loss alone, you're more likely
<v Speaker 1>to find long term success and view intermittent fasting as
<v Speaker 1>a lifestyle.
<v Speaker 2>So this week we have a wife from Denise. Denise wrote,
<v Speaker 2>I started at four hundred and fifty pounds, so of
<v Speaker 2>course weight loss was what was in the foremost of
<v Speaker 2>my mind. I didn't even know about intermittent fasting when
<v Speaker 2>I started on this path twenty three years ago at
<v Speaker 2>my highest weight, and by fasting and a shake a day,
<v Speaker 2>I lost one hundred pounds and nine months I was
<v Speaker 2>dealing with chronic pain and it made me look at
<v Speaker 2>an anti inflammatory diet. It was suggested that maybe I
<v Speaker 2>skip a meal a day. As I started only eating
<v Speaker 2>two meals a day and watched things that were the
<v Speaker 2>other part of the diet, I found I wasn't as
<v Speaker 2>bad a pain. I needed surgery, but they wouldn't do
<v Speaker 2>surgery until I got down to two hundred and fifty pounds.
<v Speaker 2>At that point, I was around three point fifty. It
<v Speaker 2>took four more years for me to finally get to
<v Speaker 2>a point where I had learned enough about food, satiation,
<v Speaker 2>healthy food, nutritious food. But even more, I learned that
<v Speaker 2>I wouldn't die if I felt hunger and water would help.
<v Speaker 2>In four months, I managed to drop eighty pounds just
<v Speaker 2>by fasting. During those four months, I was doing a
<v Speaker 2>lot of long fasting. My problem came when I reached
<v Speaker 2>my first goal of two hundred and fifty pounds. How
<v Speaker 2>was I was supposed to start eating again? Somewhere in
<v Speaker 2>that three to six months. I then read Jin's Fast
<v Speaker 2>Feast Repeat. It opened the whole world. It was kind
<v Speaker 2>of halfway what I had been doing for all these years.
<v Speaker 2>The book put into a structure that I could think
<v Speaker 2>of and function within. This gave me safety and answered
<v Speaker 2>my questions that I had and I struggled with. I
<v Speaker 2>learned about delaying my eating and rewarding myself with other
<v Speaker 2>kinds of rewards or even non food rewards. What the
<v Speaker 2>outcome of my fasting showed me was that I could
<v Speaker 2>comfort myself without eating food. I learned that I can
<v Speaker 2>empower myself just by waiting. I did not have to
<v Speaker 2>give in just seeking a food fix for the answers
<v Speaker 2>and eat into a stupor that had troubled me for
<v Speaker 2>my whole life. That made me feel powerful, so powerful
<v Speaker 2>that I wasn't afraid to be thinner than my size.
<v Speaker 2>I was wearing fifty four fifty six sized dresses. I
<v Speaker 2>didn't need padding around me my enemy to protect myself
<v Speaker 2>from all in the world. I knew that I could
<v Speaker 2>protect me without a cushion around me, insulating me from
<v Speaker 2>the world, and it for me. When I was in
<v Speaker 2>Costa Rica one and a half years ago, I weighed
<v Speaker 2>three hundred and fifty pounds. Because my husband and I
<v Speaker 2>are elderly, this was a bucket list trip. We hired
<v Speaker 2>guides that cared for us as we were well loved grandparents.
<v Speaker 2>For the first time in my life that I didn't
<v Speaker 2>have to apologize for being big. They just loved me
<v Speaker 2>the way I was. And upon getting home, how once
<v Speaker 2>I had experienced that kind of unconditional love, I was
<v Speaker 2>able to see how I could give it to myself.
<v Speaker 2>The other thing that is such a benefit from intermittent
<v Speaker 2>fasting is that I have degenerative bone disease and I
<v Speaker 2>live in chronic pain. And anything at all that will
<v Speaker 2>reduce that pain I'm in I'm willing to commit to.
<v Speaker 2>I don't like taking medication, and I'm happy to say
<v Speaker 2>the eight months passed since my two hundred and fifty
<v Speaker 2>pound mark, I've had shoulder replacement surgery and I haven't
<v Speaker 2>gained an ounce. I'm not in pain. I'm off all
<v Speaker 2>pain medication, and I'm looking forward in the next two
<v Speaker 2>months to have knee number one done and then knee
<v Speaker 2>number two. It's not the way loss. It's time for
<v Speaker 2>me to get my life back. When I was ten
<v Speaker 2>years old, I weighed two hundred pounds and I started
<v Speaker 2>losing my quality of life. I am sixty six years
<v Speaker 2>old now and I feel like I have a new
<v Speaker 2>lease on life and a chance to live again. Oh.
<v Speaker 1>I love this so very much. For you, Denise, that
<v Speaker 1>is a powerful Why so you're two hundred pounds down
<v Speaker 1>for more high of four point fifty. That's fantastic, it
<v Speaker 1>really is. And I think it's really important that you
<v Speaker 1>were doing a lot of fasting and then you found
<v Speaker 1>fast feast repeat, and then you scaled it back and
<v Speaker 1>decided to have a daily eating window, just because you know,
<v Speaker 1>overfasting is a real, real problem. It can be a
<v Speaker 1>real issue, and it can have long term effects. So
<v Speaker 1>we want to fast in a way that allows us
<v Speaker 1>to lose the fat balance it with enough eating so
<v Speaker 1>that our body does not lower our metabolic rate. Because
<v Speaker 1>you can fast to the point that your body will
<v Speaker 1>lower your metabolic rate. It's physiology and bodies want you
<v Speaker 1>to survive, all right.
<v Speaker 2>So we have a question from about to be married
<v Speaker 2>in Mexico, Hijen and Sherry. I've been binging your podcast
<v Speaker 2>since I read Fast Feast Repeat, and it has been
<v Speaker 2>so encouraging. I'm getting married in a few short weeks
<v Speaker 2>in Mexico, and it really feels like y'all have been
<v Speaker 2>on the pre wedding journey alongside me, rather than focusing
<v Speaker 2>on an ideal wedding body. I've been working to get
<v Speaker 2>as healthy as I can and prepare my body for pregnancy,
<v Speaker 2>as we're wanting to start trying soon after we get married.
<v Speaker 2>My mom has also been fasting since she recently found
<v Speaker 2>out she was pre diabetic, and she is a huge
<v Speaker 2>motivator for me. I am thirty years old, five foot
<v Speaker 2>two and currently weigh one hundred and sixteen pounds. Half
<v Speaker 2>marathon training got me from one hundred and thirty five
<v Speaker 2>to one hundred and twenty five pounds during the last
<v Speaker 2>five months. Of twenty twenty five, after racing and achieving
<v Speaker 2>a personal record half marathon time. In January, I did
<v Speaker 2>ADF twice a week and that has helped me get
<v Speaker 2>from one hundred and twenty five pounds to one hundred
<v Speaker 2>and sixteen over the last two and a half months.
<v Speaker 2>I had tried IF without much consistency before reading your book,
<v Speaker 2>but it realized that I was having a harder time
<v Speaker 2>than it needed to be because I wasn't clean fasting.
<v Speaker 2>Switching to black coffee in the morning has been a
<v Speaker 2>game changer with producing hunger and I love making Americanos,
<v Speaker 2>but I hate drip coffee haha. I now do ADF
<v Speaker 2>with the down days on the two days of the
<v Speaker 2>week I go to the office, which has helped me
<v Speaker 2>so much more, be more awake, focus and not distracted
<v Speaker 2>by the snack drawer that has kept very well stocked
<v Speaker 2>at the office. I've learned a lot about appropriately refeeding
<v Speaker 2>on the upday from your podcast episodes, and I feel
<v Speaker 2>like my metabolism is finally recovered and I can eat
<v Speaker 2>like I did when I was a high school cross
<v Speaker 2>country runner again, but more mindfully. My question is whether
<v Speaker 2>you recommend I continue ADF as part of a maintenance strategy.
<v Speaker 2>How would you suggest that I structure my transition from
<v Speaker 2>my twice weekly ADF into maintenance mode with a goal
<v Speaker 2>of settling around one hundred and ten pounds. My main
<v Speaker 2>goals and maintenance would be to keep my metabolism up
<v Speaker 2>and get my body ready for pregnancy. I'm so grateful
<v Speaker 2>to both of y'all for everything you do and all
<v Speaker 2>of the stories that you share. Well, congratulations about to
<v Speaker 2>be married in Mexico, and I love that you focused
<v Speaker 2>on feeling good in your body versus the scale number.
<v Speaker 2>I think that's so important. And it sounds to me.
<v Speaker 1>Like you've been doing two down days followed by updays
<v Speaker 1>over the course of the week, and I'm just assuming
<v Speaker 1>that you did eating windows the other days. So really,
<v Speaker 1>if you're trying to maintain, you can see if this
<v Speaker 1>continues and becomes a maintenance protocol for you, or you
<v Speaker 1>can back off and do one down day a week
<v Speaker 1>followed by an up day and then eating windows the
<v Speaker 1>other five days and see if that works. This is
<v Speaker 1>where you're gonna have to be your own study of
<v Speaker 1>one and just see what protocol allows you to maintain
<v Speaker 1>and feels like a lifestyle that you could continue long term.
<v Speaker 1>One down day followed by an upday and the rest
<v Speaker 1>eating window. That might be your sweet spot. Or maybe
<v Speaker 1>you just have eating windows seven days a week and
<v Speaker 1>that's your sweet spot. Or maybe you love your two
<v Speaker 1>down days followed by updays with eating windows on the
<v Speaker 1>other days. You get to decide, play around with it.
<v Speaker 1>I could see any of those being a good maintenance
<v Speaker 1>strategy for you. Really, it just depends. And you also
<v Speaker 1>asked about how do you want to make sure your
<v Speaker 1>body is ready for pregnancy. You're doing it being at
<v Speaker 1>a healthy weight, the clean fast, lowering insulin. That's what
<v Speaker 1>I would do. And we don't want to get down
<v Speaker 1>to a body fat percentage that's too low. We talked
<v Speaker 1>about that earlier. You know, fertility needs you to have
<v Speaker 1>a certain body fat percentage, which is why high level
<v Speaker 1>elite athletes, when you get down to those elite body
<v Speaker 1>fat percentages, they lose their periods. That's not the bodies
<v Speaker 1>like we do not have enough fat reserve to support
<v Speaker 1>a healthy pregnancy. So we're going to stop all this
<v Speaker 1>from happening. So just maintain a healthy body fat percentage
<v Speaker 1>and fast in a way that feels good to you.
<v Speaker 1>Right before we.
<v Speaker 2>Get to the tweak of the week, I just want
<v Speaker 2>to take a minute to tell you about the importance
<v Speaker 2>of using non toxic skincare and makeup. Our skin is
<v Speaker 2>our largest organ and anything we put on it is
<v Speaker 2>absorbed by the body. Unfortunately, the beauty industry is not
<v Speaker 2>well regulated and many products contain ingredients that are toxic
<v Speaker 2>to humans, be it known carcinogens, intacrine disruptors, or the
<v Speaker 2>potential to cause skin or respiratory reactions. This is why
<v Speaker 2>I'm very selective about the products I use on my body.
<v Speaker 2>But it's not enough for them to be safe. They
<v Speaker 2>also need to be effective. Like many of you, as
<v Speaker 2>a little lost after Beauty Counter closed down a few
<v Speaker 2>years ago, but I soon found another clean beauty company,
<v Speaker 2>and honestly, I prefer many of their products and find
<v Speaker 2>them to be a greater value. One of my all
<v Speaker 2>time favorite is the Sunlight and Tinted Facial sunscreen. It
<v Speaker 2>is skincare, SPF, and foundation replacement all in one step,
<v Speaker 2>and in my personal experience, it doesn't have any off
<v Speaker 2>putting odor, it protects against blue light, and the sun
<v Speaker 2>has no white cast like many mineral sunscreens. I've never
<v Speaker 2>broken out once from it, and I cannot say that
<v Speaker 2>about many other natural mineral based on screens. And even
<v Speaker 2>on days I'm too lazy to put my makeup on,
<v Speaker 2>I still just apply the sunlight samsacara and it's the
<v Speaker 2>laziest way to look put together for a quick run
<v Speaker 2>into town. I can even skip my moisturizer on those days.
<v Speaker 2>Their body SPF is fabulous as well. So spring is
<v Speaker 2>upon us and the delicate skin of your face and
<v Speaker 2>eyelids need protection. Stock up now. If you have any questions,
<v Speaker 2>feel free to email me at Cherry at Fastpiecerepeat dot
<v Speaker 2>com or visit the Lincoln Show notes, or you can
<v Speaker 2>always go to Fastpiecerepeat dot com slash Sherry and there's
<v Speaker 2>a link there.
<v Speaker 1>Do you know you didn't say crunchy one time? So
<v Speaker 1>I'm gonna say crunchy now, did I not? You didn't
<v Speaker 1>say crunchy? My gosh, it's crunchy. Everybody crunchy, so funny.
<v Speaker 1>I love the crunchy like facial bar for washing your face.
<v Speaker 2>Yep.
<v Speaker 1>I had a real hard time after Beauty Counter really
<v Speaker 1>gentle but affect Yeah, and it lasts forever, like I
<v Speaker 1>loved the beauty counterface washed. I loved it, and like
<v Speaker 1>I tried so many things after or Beauty counter was
<v Speaker 1>not around and they don't have the same face wash
<v Speaker 1>that they used to have. But I tried so many
<v Speaker 1>different things and they all were just not right. They
<v Speaker 1>smelled weird, I didn't like the way they made my
<v Speaker 1>skin feel. But the Crunchy bar for washing your face.
<v Speaker 1>It is lasting forever and it really does a good job.
<v Speaker 1>And again I haven't had any breakouts from it either,
<v Speaker 1>So good, good stuff.
<v Speaker 2>Good. Well, I know you struggle with breakouts with SPF
<v Speaker 2>on your face, So I'm going to bring my tinted
<v Speaker 2>with me and I'll try when I am, and I
<v Speaker 2>want you to try it.
<v Speaker 1>It's the mineral stuff. The mineral stuff always makes me
<v Speaker 1>break out.
<v Speaker 2>It clogs up my poor Here's what I learned, okay
<v Speaker 2>from Switched Naturals.
<v Speaker 1>Oh yes, so.
<v Speaker 2>You know I scan all my products, right, So a
<v Speaker 2>lot of natural mineral sunscreens have this one ingredient in
<v Speaker 2>it that helps boost its efficacy. Yeah, and it's known
<v Speaker 2>for causing skin reactions.
<v Speaker 1>And oh that's what it is.
<v Speaker 2>Then the Crunchy does not have it.
<v Speaker 1>Okay, Well, I'm willing to try out.
<v Speaker 2>Let me say that the crunchy tinted does not have it, Okay,
<v Speaker 2>crunchy facial untinted has it, Okay, And I believe it's
<v Speaker 2>because the tinted has other mineral tints in it which
<v Speaker 2>help support the sunscreen efficacy. Okay, but don't know that
<v Speaker 2>for a fact, but that's my assumption.
<v Speaker 1>Okay.
<v Speaker 2>But yeah, I just recently learned that when I was
<v Speaker 2>comparing the ingredients between the untinteded, the tinted is actually
<v Speaker 2>has zero concerns that come up, and the untinted had
<v Speaker 2>this one ingredient. So I learned something new the other day.
<v Speaker 1>Well, I'm willing to try it because right now I'm
<v Speaker 1>using a clean ish facial sunscreen when I need to
<v Speaker 1>be out in the sun and I need to protect
<v Speaker 1>my face. But it's not mineral based and it you know,
<v Speaker 1>it's not a terrible one according to EWG, but I
<v Speaker 1>would love to use a better one. But I just
<v Speaker 1>I can't stand the breakouts. Okay, all right, So now
<v Speaker 1>it's time for our tweek of the week. You know,
<v Speaker 1>I always say tweak it till it's easy, But the
<v Speaker 1>tweak that works for me might not be the one
<v Speaker 1>that works for you. That's why it's super helpful to
<v Speaker 1>hear how other intermittent fasters are making intermittent fasting work
<v Speaker 1>for them. This week, we have a tweak in ways
<v Speaker 1>to measure progress from Faster in Maryland. Faster in Maryland says,
<v Speaker 1>I love your advice to use the SMARTBMI, and I'd
<v Speaker 1>like to add an additional tool for those that have
<v Speaker 1>the money and the available resources near them, a DEXA scan.
<v Speaker 1>And we actually mentioned that earlier today.
<v Speaker 2>Yay, but we did.
<v Speaker 1>She said, I am post menopause and I've lost over
<v Speaker 1>two hundred pounds with extra loose skin, and being in
<v Speaker 1>my fifties, I didn't know where to even begin with
<v Speaker 1>setting a reasonable healthy goal weight. First of all, congratulations
<v Speaker 1>on two hundred punds. That's amazing.
<v Speaker 2>It isn't me.
<v Speaker 1>My doctor recommended a Dexa scan, but because of my age,
<v Speaker 1>my insurance didn't cover it. But there are private companies
<v Speaker 1>that offer this service for payment out of pocket. I
<v Speaker 1>googled for a location in my area. I paid two
<v Speaker 1>hundred and fifty dollars in high market area in near Washington,
<v Speaker 1>DC for both a DEXA scan and a arresting metabolic
<v Speaker 1>rate test. Now I know exactly how much body fat
<v Speaker 1>my body has, and I have all of the information
<v Speaker 1>such as my waist to hip ratio, to work with
<v Speaker 1>my doctor in making a realistic healthy goal weight and
<v Speaker 1>plan for my age. I think that's really really good,
<v Speaker 1>and as.
<v Speaker 2>You heard from us recommending that earlier, we agree absolutely
<v Speaker 2>all right. Well, we love to leave you with inspiration
<v Speaker 2>or motivational quotes, and this week we have a quote
<v Speaker 2>shared from Sally from Ontario. She wrote in one of
<v Speaker 2>the very early Fast Feast Repeat podcasts, a quote was
<v Speaker 2>shared from an Olympic runner by another listener. The quote
<v Speaker 2>was I trained for four years to run nine seconds.
<v Speaker 2>That quote resonated with me big time. It's not going
<v Speaker 2>to happen overnight, but be patient and kind to yourself
<v Speaker 2>throughout the process. As weight loss programs, lifestyles go. If
<v Speaker 2>is the easiest thing I've ever done, bar none. Like
<v Speaker 2>most of you, I too, have done just about all
<v Speaker 2>of them. I like that the hunger goes away once
<v Speaker 2>you get used to if. I never thought this could
<v Speaker 2>happen to me. Yes, some days are harder than others,
<v Speaker 2>but there are more easier days than challenging ones. I
<v Speaker 2>am so proud of myself. Yes, at sixty nine, you
<v Speaker 2>can lose weight. Keep up the great work information and support.
<v Speaker 1>And hooray Sally. I'm glad that you're feeling good and
<v Speaker 1>it's true. We have people losing weight in their sixties seventies.
<v Speaker 1>You can do it. Thanks so much for listening today.
<v Speaker 1>We would love to have you join us in the
<v Speaker 1>Delayed on Tonight community, where you can interact with both
<v Speaker 1>me and Sherry plus the most supportive bunch of intermittent
<v Speaker 1>fasters you'll find anywhere. Go to Jenstevens dot com slash
<v Speaker 1>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 Easy, moments,
<v Speaker 1>or anything else you want us to share on the podcast,
<v Speaker 1>go to Fast Feast Repeat dot com slash submit and
<v Speaker 1>then listen each week to see if we share your
<v Speaker 1>submission or answer your question.
<v Speaker 2>Until next week. Thanks for listening.
<v Speaker 1>This podcast was edited by Resonate Recordings