Episode 77: Blood Glucose Management, CGM Pros and Cons, When to Tweak, and More

<v Speaker 1>Welcome to Fast Feast Repeat, Intermittent Fasting for Life. I'm
<v Speaker 1>Jen Stevens, author of the New York Times bestseller Fast 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 3>How are you doing today, Sherry? I'm doing well. That's good.
<v Speaker 3>That's good.
<v Speaker 1>This episode comes out the week before, Chris, I know, yes,
<v Speaker 1>and anybody who's listened to me for a long time now,
<v Speaker 1>like with Life Lessons and then this, I have I
<v Speaker 1>went thera a period where I was not a fan
<v Speaker 1>of Christmas or celebrating Christmas or putting up a tree
<v Speaker 1>or any of that.
<v Speaker 2>But this year Eric and I are really excited and
<v Speaker 2>we bought a new Christmas tree and god, I don't know, we're.
<v Speaker 1>Recording this a week before thanks gissing and my stuff's
<v Speaker 1>all of it.
<v Speaker 3>Got my trees up. Three little tree or they're not.
<v Speaker 1>They're like the skinny cond at any house, three skinny trees.
<v Speaker 1>They're like taller than me, but they're the skinny kind
<v Speaker 1>and so so much fun. It makes me so happy.
<v Speaker 2>Well, and I've talked before about you know, we put
<v Speaker 2>those led lights in our house that we love, and
<v Speaker 2>my husband is he's never been tested, but we're pretty
<v Speaker 2>certain he's on the AUTOSM spectrum. His current fascination is
<v Speaker 2>with these led lights, like he's obsessed with them. We
<v Speaker 2>talk about them all the time. We have to reprogram
<v Speaker 2>them all the time. Well that's fine, and yes, Well,
<v Speaker 2>so then he found out they make these Christmas trees
<v Speaker 2>that unfortunately UFI, which is the brand that I love
<v Speaker 2>and I recommend for like all this stuff, they don't
<v Speaker 2>have a Christmas tree. But he found a Christmas tree
<v Speaker 2>and you control it with an app and it's the
<v Speaker 2>same led. You can make patterns and you can sing
<v Speaker 2>it to music or all this stuff. And so he
<v Speaker 2>asked me if he could get on. We had like
<v Speaker 2>a three and a half foot tree, like in a
<v Speaker 2>little planter. It was like an indoor outdoor tree as
<v Speaker 2>we've had for years, and he was like, can I
<v Speaker 2>get this new tree? It's only one hundred dollars. It's
<v Speaker 2>six feet tall, so it's bigger than our other ones,
<v Speaker 2>but not really big because we don't have a big space. Right,
<v Speaker 2>we got this tree. We've seen the like fails from
<v Speaker 2>like Timu or whatever. Yeah, this is not a six
<v Speaker 2>foot tree of college. I'm five foot ten and it's
<v Speaker 2>shorter than me.
<v Speaker 3>Uh oh, so.
<v Speaker 2>I'm not sure where they get their measurements from.
<v Speaker 3>However, I was like, I thought you.
<v Speaker 2>Were buying us six foot trees that I did. I'm like, well,
<v Speaker 2>I'm five ten and this is like almost a half
<v Speaker 2>head shorter than I am, So this is not a
<v Speaker 2>six foot tree. But he'd already assembled that. He didn't care.
<v Speaker 2>I mean I probably would have sent it back and
<v Speaker 2>got a little bit bigger one. Yeah.
<v Speaker 3>So yeah, now he's having fun with them. But I
<v Speaker 3>would not like all the flashing.
<v Speaker 2>I don't think, well, we don't really have it on
<v Speaker 2>flashing so much. It's got it's almost like like a
<v Speaker 2>chain that there were the lights kind of like you
<v Speaker 2>can do it different ways. You can make a flash
<v Speaker 2>or sparkle or whatever, but this is more like there's
<v Speaker 2>one solid color that stays on, like the white stays on.
<v Speaker 2>But then he chose like this blue and it kind
<v Speaker 2>of like almost spirals around the tree.
<v Speaker 3>It's kind of cool, right, that's what I would like.
<v Speaker 2>You wouldn't like that.
<v Speaker 3>No, I don't like it to twinkle or anything. I
<v Speaker 3>just want to like all the time.
<v Speaker 2>Right.
<v Speaker 1>Well, but I do have the good thing about the
<v Speaker 1>real skinny ones is I don't have to move anything
<v Speaker 1>out of the way. Like the places that I thought
<v Speaker 1>I would probably put them were perfect.
<v Speaker 3>I didn't have to. I took down one picture, yeah,
<v Speaker 3>because it.
<v Speaker 1>Was competing with it, and I'll just put it back
<v Speaker 1>up after Christmas. But other than that, I didn't have
<v Speaker 1>to move any furniture and just bam, there they are.
<v Speaker 1>But two of the three have lights that can either
<v Speaker 1>be white or colored. Like you just flip it or
<v Speaker 1>press the button and it can do all sorts of
<v Speaker 1>like flashing, but I haven't set to. I can go
<v Speaker 1>back and forth, but I haven't set One of them
<v Speaker 1>is all white, stays on white. The other one I
<v Speaker 1>have color, stays on color.
<v Speaker 2>So this is funny, you know, Like I feel like
<v Speaker 2>it's always fallen to me to put down, to take up,
<v Speaker 2>to put up and take down the tree. Yea, Like
<v Speaker 2>nobody has everyone to participate, not my kids, not Eric's kids,
<v Speaker 2>like nobody ever want to participate.
<v Speaker 3>It with all on me.
<v Speaker 2>And then I was kind of like, well, if I'm
<v Speaker 2>the only one that cares, why am I doing this?
<v Speaker 3>You know, right?
<v Speaker 2>But it came while I was at work last weekend
<v Speaker 2>and Eric set it up and he said, I set
<v Speaker 2>up that tree. It's ready for you to fluff it.
<v Speaker 2>And I said, that is actually the worst part. It
<v Speaker 2>is the tree part is fluffing it. And I'm like,
<v Speaker 2>my other tree was already pre fluffed, and I put
<v Speaker 2>it together. I put it together, and then I just
<v Speaker 2>put it in a big contractor bag and I put
<v Speaker 2>it in the attic so I don't ever have to
<v Speaker 2>fluff it. And so I was like, I'm not fluffing
<v Speaker 2>that tree. I'm like you wanted the tree you fluff it,
<v Speaker 2>so so he did.
<v Speaker 3>That's awesome. Well I love it.
<v Speaker 2>Yeah all right, Well I hope whoever's listening to this,
<v Speaker 2>I well, it is coming out on Christmas Day, not
<v Speaker 2>this one, No, this one.
<v Speaker 3>This is the eighteenth. Oh oh oh, it's the next one.
<v Speaker 3>I already started day.
<v Speaker 1>Okay, I got I noticed that the next one is
<v Speaker 1>Christmas one, one week before Christmas.
<v Speaker 2>This. Yeah, then I hope you all are listening to
<v Speaker 2>it this week. I bet you listen to the next
<v Speaker 2>one after Christmas, because it's the way it works. But
<v Speaker 2>everybody who celebrates Christmas, I hope you have a great Christmas.
<v Speaker 2>And if you don't celebrate Christmas, if you celebrate Hanaka,
<v Speaker 2>you have a great Honica year. And if you don't celebrate,
<v Speaker 2>I just hope you have a great December exactly and
<v Speaker 2>New Year. So anyway, now let's turn to an IF celebration.
<v Speaker 2>We have one from Denise. Denise wrote, it's been nine
<v Speaker 2>months since I started fasting. I noticed today all this
<v Speaker 2>new hair growth on my head and my hairline, both
<v Speaker 2>at my neck and my temple, almost like a baby's
<v Speaker 2>hair growth. I have never struggled with hair loss, but
<v Speaker 2>as someone with fine hair, I'm excited to have more.
<v Speaker 2>I've also always had brittle fingernails, and I struggled with
<v Speaker 2>toenail fungus for the last sixteen years. I have been
<v Speaker 2>on the horrible oral anti fungal several times over the years,
<v Speaker 2>and it would go away for six to twelve months
<v Speaker 2>or so, but ultimately return. Since starting, if my nails
<v Speaker 2>grow so strong and fast, too, yay, I feel like
<v Speaker 2>I've finally cleared that fungus forever thanks to healing internally
<v Speaker 2>and naturally. And I love that. My husband was dealing
<v Speaker 2>with that toe fungus and we went to the dietor's.
<v Speaker 2>He thought he had didn't grown toe now and the
<v Speaker 2>doctor was like, no, you don't. You have a very
<v Speaker 2>thick toenail from this fungus. Oh gosh, And so he
<v Speaker 2>like cut it off and he started him on the
<v Speaker 2>oral medication and it was so hard on his stomach.
<v Speaker 2>He was so sick for the four months or however,
<v Speaker 2>lynge that he had to take it.
<v Speaker 3>So Yeah, anyway, you.
<v Speaker 1>Actually heard that that victory before people who had struggled
<v Speaker 1>with toenail fungus for a long long time and then
<v Speaker 1>it went away. Yeah, that's just like one of those
<v Speaker 1>things you would never expect, but it's like certainly exciting
<v Speaker 1>when it happens.
<v Speaker 2>Well, I mean, I think it's just a yeast of
<v Speaker 2>overgross growth.
<v Speaker 3>I might be wrong.
<v Speaker 1>Well, whatever it is, our bodies are amazing at clearing
<v Speaker 1>things up when we get out of the way, and
<v Speaker 1>that's what intermittent fasting lets our bodies do. Not digesting
<v Speaker 1>all the time, it can work on stuff like that
<v Speaker 1>funky toenail. So now we have a question from a listener.
<v Speaker 1>This question is from Elizabeth from Illinois. Hi, Jen, and Sherry.
<v Speaker 1>I have been a loyal intermittent faster since January of
<v Speaker 1>twenty twenty. I can name a million ways intermittent fasting
<v Speaker 1>has helped me. I have a question about insulin. I
<v Speaker 1>got my fasted insulin checked in July of twenty twenty three,
<v Speaker 1>and it was twenty four. I knew I had to
<v Speaker 1>do something besides just fasting. So it has been part
<v Speaker 1>two of my IF journey, and I started looking at
<v Speaker 1>what I was eating. I went lower carb, not keto,
<v Speaker 1>but more carb choosy and it has worked for me.
<v Speaker 1>I lost weight and feel great. I got my fasted
<v Speaker 1>insulin done in November of twenty four, so about sixteen
<v Speaker 1>months of low carb and it was nineteen. Still high
<v Speaker 1>but better. Is that a good improvement or not? I
<v Speaker 1>don't know how much of an improvement dropping five points is.
<v Speaker 1>I know ADF is an option, but I'm not ready
<v Speaker 1>to go down that hole unless i absolutely have to.
<v Speaker 1>If I retested in three months, what number am I
<v Speaker 1>shooting for? I think I might always be on the
<v Speaker 1>higher side. I know under five is ideal, but I
<v Speaker 1>am not sure that is realistic for me. My A
<v Speaker 1>one C is five point nine. It had been five
<v Speaker 1>point seven for the past three years. My blood glucose
<v Speaker 1>was the lowest it ever was at eighty three. It
<v Speaker 1>had been closer to one hundred. My liver enzymes were better,
<v Speaker 1>and my triglycerides were better. I am five foot six
<v Speaker 1>in way about one hundred and sixty eight. My lowest
<v Speaker 1>weight with just IF was one sixty five, and my
<v Speaker 1>lowest with IF and low CARB was one sixty. My
<v Speaker 1>weight before intermittent fasting was one eighty three. I am
<v Speaker 1>forty eight years old. Thanks for any advice. I love
<v Speaker 1>your podcast and appreciate you both so much.
<v Speaker 2>So I'm listening to that and my add brain goes
<v Speaker 2>in like forty seven directions with this.
<v Speaker 3>Yeah, I get it. We do so much.
<v Speaker 2>Because there's so many there's so many variables and so
<v Speaker 2>many options. So Number one, you say you've been if
<v Speaker 2>since twenty twenty, I can only hope that since you're
<v Speaker 2>listening to the show, that you are clean fasting.
<v Speaker 3>If you are not, or if you are.
<v Speaker 2>Not one hundred percent sure you are, definitely that's the
<v Speaker 2>first thing to check because if you're not one hundred
<v Speaker 2>percent clean fasting, then you're not keeping your insulin low.
<v Speaker 3>During the fast during the fast.
<v Speaker 2>Okay, So like I said, I would, I would like
<v Speaker 2>to assume that you are, but all too often we
<v Speaker 2>find out that people think they were and they weren't.
<v Speaker 3>So check your coffee, you know, if.
<v Speaker 2>You're taking any type of supplements that are optional that
<v Speaker 2>can be taken drough your window, move them to your window,
<v Speaker 2>and yeah, just one hundred percent make sure that you
<v Speaker 2>are clean fasting. And it's also really interesting because it
<v Speaker 2>looks like you started in twenty twenty but then never
<v Speaker 2>tested your fasted insulin until twenty twenty three, so like,
<v Speaker 2>we have absolutely no idea how high it was, you know,
<v Speaker 2>prior to twenty twenty three, so it could have come
<v Speaker 2>down significantly. We just don't know.
<v Speaker 3>And then you said that, let's see, you went.
<v Speaker 2>Lower carb when you found out it was twenty four
<v Speaker 2>and I'm going to assume you did that after July
<v Speaker 2>of twenty twenty three. And then it looks like about fifteen,
<v Speaker 2>sixteen months later you just had it retested. Yeah, you'd
<v Speaker 2>actually had said sixteen months of low carb and it
<v Speaker 2>was nineteen. That is not a significant change, and I
<v Speaker 2>would have expected to see it move more.
<v Speaker 1>One question I have that we don't know is she
<v Speaker 1>doesn't say what her daily eating window is, so really
<v Speaker 1>that is a big variable we're not sure about. Like
<v Speaker 1>if she's doing an eight hour eating window, then that
<v Speaker 1>would be an.
<v Speaker 3>Easy fixed shrink that down to maybe five. Right.
<v Speaker 2>And then the other thing is is you say that
<v Speaker 2>you're not keto but your lower carb, and that is
<v Speaker 2>that can get to a dicey area where if you
<v Speaker 2>are eating relatively high fat and you're also eating like say,
<v Speaker 2>moderate carbs, because you're saying you're carb cheesy, that means
<v Speaker 2>different things to different people. I mean I had somebody
<v Speaker 2>recently tell me that they were low carb, but they're
<v Speaker 2>eating rice and ramen and potatoes and corn bread and fruit.
<v Speaker 3>And you know, so.
<v Speaker 2>When you are pairing carbs with a high fat as well,
<v Speaker 2>that can keep your blood sugar prolonged for you know,
<v Speaker 2>extended periods of time. And you know, you might feel
<v Speaker 2>good be because you're not having you know, blood sugar
<v Speaker 2>spikes and blood sugar drops, but it's keeping your blood
<v Speaker 2>sugar prolonged overnight, even and Gin learned this when she
<v Speaker 2>was using a CGM. And if you are keeping your
<v Speaker 2>blood sugar prolonged because you are pairing this you know,
<v Speaker 2>higher fat and carbs together, then that would really explain
<v Speaker 2>one of the reasons why your A and C could
<v Speaker 2>be going up.
<v Speaker 3>That's what I was going to say, because.
<v Speaker 2>A and C is a measure of your average glucose
<v Speaker 2>over time. So even though your fasting blood glucose maybe
<v Speaker 2>lower than it has been, that doesn't tell you what
<v Speaker 2>your glucose is doing the you know, twenty twenty three
<v Speaker 2>hours out of the day that you didn't have that
<v Speaker 2>random fasting glucose done. So A and C of five
<v Speaker 2>point nine, you know that that's getting up there. That's
<v Speaker 2>in the pre diabetic area. You also are forty eight
<v Speaker 2>and as much as I hate to admit it to you.
<v Speaker 2>I mean, I'm going to assume you're a woman.
<v Speaker 3>I could be wrong. I'm gonna assume you're a woman
<v Speaker 3>five foot six Elizabeth. Oh yeah, it as Elizabeth.
<v Speaker 2>Oh it was on another screen I didn't see. Okay,
<v Speaker 2>good Elizabeth.
<v Speaker 3>Okay.
<v Speaker 2>So perimenopause is going to come into play because you know,
<v Speaker 2>as your hormones start getting out of balance, and as
<v Speaker 2>your estrogen decreases and even progesterone, then it helped. Then
<v Speaker 2>you don't have as tight blood glucose control, and your
<v Speaker 2>body just processes things differently.
<v Speaker 3>It's just the way it works.
<v Speaker 2>So you have a lot kind of going on right here.
<v Speaker 2>If you really want to get your A one see
<v Speaker 2>down and you really want to get your fasting insulin down,
<v Speaker 2>you have a couple options. More fasting if you're not
<v Speaker 2>doing enough fasting to sufficiently lower that, making sure you're
<v Speaker 2>clean fasting, and then I'm going to tell you to
<v Speaker 2>get out of that sort of swamp land of low carb.
<v Speaker 2>Here's what happens when people say I'm going to go
<v Speaker 2>low carb. You have to replace those nutrients with something right,
<v Speaker 2>and all too often it ends up being more fat,
<v Speaker 2>and so having too much saturated fat can keep your
<v Speaker 2>blood sugars high unless you're we're very very low carb
<v Speaker 2>even less exactly exactly. So while lower carb or carb
<v Speaker 2>cycling may help some people, if you really need a
<v Speaker 2>therapeutic diet to heal your insulin resistance, you kind of
<v Speaker 2>want to get out of that low carbage carb cheese
<v Speaker 2>z swamp Land. I don't think it's working for you.
<v Speaker 2>So you can go a couple of different directions. You
<v Speaker 2>can go to EF and you can focus on food
<v Speaker 2>quality and bump up your fiber. Fiber is great for
<v Speaker 2>your blood glucose, for blood glucose control and management. It
<v Speaker 2>helps your body just process all of that better. It
<v Speaker 2>keeps your insulin lower. I'm going to tell you, I
<v Speaker 2>don't know if you're exercising exercise, it is just not
<v Speaker 2>it's undisputed exercise helps with blood glucose management. And the
<v Speaker 2>more muscle you have, the better your blood glucose is
<v Speaker 2>going to be, the more tightly controlled it's going to be,
<v Speaker 2>the lower your insulin it's going to be. So you
<v Speaker 2>have a lot of options besides just going to ADF
<v Speaker 2>because you says you're not ready to do that. And
<v Speaker 2>if you're not ready to do that, I mean mentally,
<v Speaker 2>some people just aren't going to ever be there. It's
<v Speaker 2>nothing I desire to do long term. I'll throw it
<v Speaker 2>down to you in here and there, but it's just
<v Speaker 2>not something that appeals to me. And that's fine, but
<v Speaker 2>that means you have to be willing to make some
<v Speaker 2>tweaks in some other areas. And it's really going to
<v Speaker 2>come to diet. And I think you either need to
<v Speaker 2>go solid keto if you like that eating style, or
<v Speaker 2>you may need to go more to a high fiber
<v Speaker 2>carbohydrate diet and cut back on your fats. So more
<v Speaker 2>high fiber, more vegetables, more whole grains, and a lower fat,
<v Speaker 2>leaner meats anything else.
<v Speaker 1>Jen, Yeah, I want to talk about the power of
<v Speaker 1>a CGM when you might want to use one and
<v Speaker 1>when you wouldn't. And Elizabeth, I actually think that a
<v Speaker 1>CGM might be great for you in general. The more
<v Speaker 1>I've learned about them, the less I think everybody should
<v Speaker 1>just go get one right, because they can be really
<v Speaker 1>really confusing, and they could lead to you focusing on
<v Speaker 1>easy to measure CGM numbers and then you're making poor
<v Speaker 1>choices that are not supporting your health overall. Like when
<v Speaker 1>Sherry talked about in another episode a while back that
<v Speaker 1>you know when she was wearing a CGM, right, Chery,
<v Speaker 1>you went keto and you were controlling your blood sugar beautifully,
<v Speaker 1>but you were.
<v Speaker 3>Gaining weight correct, right, So correct.
<v Speaker 1>Blood sugar management is not the only factor. There's so
<v Speaker 1>much going on in our bodies, so we can just
<v Speaker 1>hyper focus on one thing. But you see that your
<v Speaker 1>A and C is going up, So the fact that
<v Speaker 1>your A and C is going up indicates that you're
<v Speaker 1>having some sort of blood glucose management problem. Right, If
<v Speaker 1>your A and C was coming down, then then that
<v Speaker 1>that would indicate that you're on a great path. So
<v Speaker 1>this is where I think a CGM can be useful,
<v Speaker 1>especially you know that swamp land that Shary mentioned where
<v Speaker 1>your carb cheesy, but you're having the high fat and
<v Speaker 1>still plenty of carbs, and then that's keeping your blood
<v Speaker 1>gluecose high. But your fasting blood glucose looked good. But
<v Speaker 1>what's happening all the rest of the time. So here's
<v Speaker 1>what I would look at. If you can get a CGM,
<v Speaker 1>I would get one. And you know we've been trained
<v Speaker 1>by certain programs out there in books. Let me just
<v Speaker 1>put it that way, that you just need to look
<v Speaker 1>at what your blood glucose does post meal, and that's
<v Speaker 1>all that matters. What happens in the hour or two
<v Speaker 1>after you eat, control the spike and you'll be fine.
<v Speaker 1>Well I kind of got seduced in that thinking as
<v Speaker 1>well for a while, and I was like, oh, look,
<v Speaker 1>i can eat fried shrimp and she crab soup and
<v Speaker 1>have some strawberry cake and my blood sugar doesn't go
<v Speaker 1>up all that much because I'm just looking one or
<v Speaker 1>two hours surrounding my food. And if you just look
<v Speaker 1>at that, it looked pretty good. But then if you
<v Speaker 1>keep looking overnight while I'm sleeping, and the next morning
<v Speaker 1>when I wake up, my blood sugar stayed elevated. And
<v Speaker 1>that was from the higher fat. And so you know,
<v Speaker 1>talking with Cyrus Cambuda of Mastering Diabetes reading his book, realizing,
<v Speaker 1>huh for my body, having a lot of fat with
<v Speaker 1>the carbs keeps my blood sugar elevated for a long
<v Speaker 1>long time. And I could really see it with the CGM.
<v Speaker 1>So that really helped me to understand. And here's what's
<v Speaker 1>kind of funny. You talk to people who are type
<v Speaker 1>one diabetic or like parents of kids who have type
<v Speaker 1>one diabetes, they all know this. They all know that
<v Speaker 1>if they eat something like let's just say pizza. Okay,
<v Speaker 1>pizza is one of those foods it's high fat and
<v Speaker 1>high carb. Like, they know that blood sugar's going to
<v Speaker 1>stay up higher longer after eating something like that. But
<v Speaker 1>if you're only focusing on the hour or two after
<v Speaker 1>the meal, you might think, oh, I've done a great job.
<v Speaker 1>But then you know if your blood sugar staying up
<v Speaker 1>for twelve hours, that's going to lead to a higher
<v Speaker 1>A one C and that actually, even though you didn't
<v Speaker 1>spike a lot, that's not good. So if you can
<v Speaker 1>get a CGM, then you can start looking and seeing
<v Speaker 1>what is happening in your body, and then you can
<v Speaker 1>start to experiment to see it's okay to have a
<v Speaker 1>blood sugar spike after you eat. You don't want it
<v Speaker 1>to go up like one hundred points. You want it
<v Speaker 1>to go up. I don't know, shore you what forty
<v Speaker 1>depending on where it starts, Depending on where it starts. Yeah,
<v Speaker 1>it really, it does depend on where it starts. So
<v Speaker 1>I hate to even say a number because that can
<v Speaker 1>just limit it too much. You don't want it to
<v Speaker 1>go super high and then crash back down.
<v Speaker 3>You don't want it to do that.
<v Speaker 1>But it is normal for blood sugar to go up
<v Speaker 1>as long as it's staying in the healthy range and
<v Speaker 1>then come we want it to come back down. What
<v Speaker 1>we don't want it is for it to skyrocket up
<v Speaker 1>and then stay up, up, up, up, up up up,
<v Speaker 1>or even just go up a little bit, like to
<v Speaker 1>one thirty, which looks good, that sounds fine, but then
<v Speaker 1>it stays one thirty one twenty for hours and hours.
<v Speaker 2>Right, And then you know something that I don't think
<v Speaker 2>a lot of people take into consideration is, and I
<v Speaker 2>just learned this in the last couple of years. You really,
<v Speaker 2>by the time you go to bed at night, you
<v Speaker 2>should have returned to your baseline blood glucose level because
<v Speaker 2>that is what helps support study blood glucose overnight while
<v Speaker 2>you're sleeping. And so if you are eating too close
<v Speaker 2>to bedtime and you're going to bed and your blood
<v Speaker 2>glucose is high, then it can really affect how your
<v Speaker 2>body burns through that, because once you're sleeping, your body's
<v Speaker 2>not burning through that sugar, and it affects your sleep
<v Speaker 2>and it affects your body's ability to get you know,
<v Speaker 2>good recovery. And you're going to wake up with higher
<v Speaker 2>blood glucose levels than if you get your blood glucose
<v Speaker 2>back down at bedtime, so you know, and lack of
<v Speaker 2>sleep is also going to raise your blood sugar, so
<v Speaker 2>you know. On that note, you know, make sure that
<v Speaker 2>you're focusing on just a healthy lifestyle in general and
<v Speaker 2>not just on you know, food and fasting as well.
<v Speaker 2>You need to manage your stress, you need to get
<v Speaker 2>some daily activity, you need to be doing some you know,
<v Speaker 2>resistance training, you need to be getting quality sleep, and
<v Speaker 2>then you need to pick a style of eating that actually,
<v Speaker 2>like Jin says, allows your blood sugar to come back
<v Speaker 2>down to your baseline so that it's not staying elevated,
<v Speaker 2>keeping your insulin high, keeping that blood glucose high, And
<v Speaker 2>that's how you're going to get your A and seed down.
<v Speaker 2>That's how you're going to get your insulin down right.
<v Speaker 1>And I just want to reiterate this is why I
<v Speaker 1>am not like everybody needs a ce GM anymore.
<v Speaker 3>It's that you can really game it.
<v Speaker 1>Like I said, like if I ate nothing but sticks
<v Speaker 1>of butter, okay, if I just ate sticks of butter
<v Speaker 1>and then had on a CGM and looked at it.
<v Speaker 1>I'd be like, my CGM is beautiful. Look at my
<v Speaker 1>beautiful blood sugar control. It's staying so flat. My you know,
<v Speaker 1>my graph is just flat, flat, flat, flat flat over time.
<v Speaker 1>But I could gain a whole lot of fat eating
<v Speaker 1>stick of butter, right exactly. Our body can store fat
<v Speaker 1>very easily, and anybody who says you can't eating fat
<v Speaker 1>does not make you store fat.
<v Speaker 3>That isn't true. You know there's enough fat.
<v Speaker 1>If you ate enough fat, your body just easily stores
<v Speaker 1>it away, right. So that's just something to keep in
<v Speaker 1>mind when weight loss is your goal. You want to
<v Speaker 1>lose fat, what your CGM is doing does not necessarily
<v Speaker 1>correspond to whether you're storing fat or burning fat or
<v Speaker 1>what's happening with your fat.
<v Speaker 3>Right, So that's a piece of it.
<v Speaker 1>So don't you know, get caught up in the gaming
<v Speaker 1>my CGM so it stays flat. You just really want
<v Speaker 1>to make sure that, like like Sherry talked about the
<v Speaker 1>ups and the downs and going to bed with it
<v Speaker 1>not you know, sky high, that sort of thing. So
<v Speaker 1>I hope that that's all been helpful. We've probably confused
<v Speaker 1>people even more. It's complicated and you really need to
<v Speaker 1>just you know, give yourself some time with it.
<v Speaker 3>I learned so much about my body.
<v Speaker 1>What I learned about me is really high fat doesn't
<v Speaker 1>work well for me for my blood sugar control.
<v Speaker 3>And that's not what.
<v Speaker 2>A lot of people would think, so right, and see,
<v Speaker 2>for me, it doesn't keep my blood sugar elevated for
<v Speaker 2>a long time.
<v Speaker 3>It does blood sugar, no, it doesn't.
<v Speaker 2>But it absolutely leads to weight gain for me, okay,
<v Speaker 2>and fat just is not satiating for me. So you know,
<v Speaker 2>I was just feeling like I was constantly hungry all
<v Speaker 2>the time.
<v Speaker 1>Now when I'm you know, I've never worn a CGM
<v Speaker 1>on keto, so like, I don't know what my blood
<v Speaker 1>sugar would do if I did that, because if you're
<v Speaker 1>not putting a lot in right, See, I've never worn
<v Speaker 1>a CGM without also eating carbs.
<v Speaker 3>I've only had carbs and fat together.
<v Speaker 1>Or I've done whole food plant based low fat and
<v Speaker 1>gotten to see that. What I haven't tested is what
<v Speaker 1>my blood sugar looked like on keto because I already
<v Speaker 1>know I'm not going to do that, and I don't
<v Speaker 1>like it, and I don't feel good so I would
<v Speaker 1>I would not do that, so but I could imagine
<v Speaker 1>my blood sugar might look really good if I did it.
<v Speaker 3>Yeah, but and.
<v Speaker 2>You know, you can't be carb choosy without being high fat.
<v Speaker 2>So I would still say I'm carb cheosy. I am
<v Speaker 2>choosing quality carbs.
<v Speaker 3>And if we all should be carb cheesy.
<v Speaker 2>Honestly, if there's a day that I know I'm going
<v Speaker 2>to eat a piece of pie later today, then I'm
<v Speaker 2>not going to include carbs in my dinner, you know.
<v Speaker 2>So I've always said I'm carb choosy. You know, I'm
<v Speaker 2>not going to just like say I'm not ever eating carbs.
<v Speaker 2>But for the most part, I'm like, Okay, I'm going
<v Speaker 2>to have some you know, whole grain carbs with my
<v Speaker 2>vegetables in my meat today in my dinner. Or I
<v Speaker 2>had some white chicken chili over a baked potato the
<v Speaker 2>other day and it was amazing and it was very
<v Speaker 2>satisfying for me. But if you know, I know that
<v Speaker 2>if I'm if I'm eating that way, then I'm also
<v Speaker 2>I'm eating you know, a meal that is highering carbs.
<v Speaker 2>I also know I'm going to stick to lower fat
<v Speaker 2>with that, so that I don't get that prolonged blood
<v Speaker 2>glucose increase, right, so, and and we're all so different
<v Speaker 2>because some people do keto and they do amazing and
<v Speaker 2>they're satisfied and they love it and they take off
<v Speaker 2>their weight and they reverse their installar resistance and it
<v Speaker 2>works for them, yep. But then there's other people that
<v Speaker 2>it does not work for. And you know that's where
<v Speaker 2>you have the mastering diabetes guys who are very very
<v Speaker 2>very low.
<v Speaker 3>Fat, high carb, whole food, plant based. Yeah.
<v Speaker 2>So, so just figure out what works for you.
<v Speaker 1>This is where your your own study of one and
<v Speaker 1>you've got lots of data. You've got your A one
<v Speaker 1>C to look at, and if you if you're able
<v Speaker 1>to get a CGM, then really experiment with that and
<v Speaker 1>see what happens.
<v Speaker 3>Yeah.
<v Speaker 2>All right, So we have another question, and this is
<v Speaker 2>from Vicky in Slowit. I hope I'm saying that right, Vicky.
<v Speaker 2>I even looked up the name of this town online
<v Speaker 2>and apparently locals pronounce it one way and non locals pronounce.
<v Speaker 3>It a different way.
<v Speaker 1>It's very common around the world, especially if you're in
<v Speaker 1>the South, probably everywhere, so she says, she says, it's
<v Speaker 1>pronounced slow It in Yorkshire, UK.
<v Speaker 2>She said, I hope this question isn't too complicated, but
<v Speaker 2>here goes. I have been fasting since around twenty twenty,
<v Speaker 2>but stopped in twenty twenty two when I became pregnant
<v Speaker 2>with my little girl. I started fasting again after I
<v Speaker 2>stopped breastfeeding in March of twenty twenty four and quickly
<v Speaker 2>lost my pregnancy weight. Yay. I'm thirty nine years old,
<v Speaker 2>five six and currently weigh one hundred and thirty eight pounds.
<v Speaker 2>I would ideally like to be one hundred and thirty
<v Speaker 2>three pounds, but I'm trying not to focus too much
<v Speaker 2>on that and instead focus on getting stronger doing reformer
<v Speaker 2>pilates and some weights three times a week. I love
<v Speaker 2>the gen does reformer pilates too. It's amazing, it is amazing.
<v Speaker 2>Recently I went to the doctors as I had been
<v Speaker 2>feeling a bit rubbish, headaches, crying a lot at work,
<v Speaker 2>embarrassingly night sweats, brain fog, and just very tired. I
<v Speaker 2>was shocked when I received back my blood test, which
<v Speaker 2>showed I was in the pre diabetic range. My A
<v Speaker 2>and C was forty three mmol and I did some breakdown.
<v Speaker 2>So for Americans that would be six point one six
<v Speaker 2>point one, thank you at a healthy weight. I did
<v Speaker 2>not know this was even possible, and I'll probably a
<v Speaker 2>bit my naive. As I dug deeper into this, I
<v Speaker 2>realized I probably wasn't eating much in my window and
<v Speaker 2>also had a high percentage of what I was eating
<v Speaker 2>as sugar birthday treats at work every day, celebrating the
<v Speaker 2>weekend with chocolate, I had swapped my pre pregnancy wine
<v Speaker 2>habit for sugar. I quickly ordered a CGM and I
<v Speaker 2>started to learn and make some steps to get help.
<v Speaker 2>So my questions are my CGM reads quite low a
<v Speaker 2>lot of the time below three point one. I assume
<v Speaker 2>this is because I fast, but I don't understand how
<v Speaker 2>I then got diabetes levels. Why would the CGM show
<v Speaker 2>low readings when the blood test showed high. I know
<v Speaker 2>they are measuring different things, but I thought they must
<v Speaker 2>be related. Next question, is it an issue? If it
<v Speaker 2>is this low well fasting, I feel okay, but Google
<v Speaker 2>says that those levels you should take immediate action. So
<v Speaker 2>this worried me. And if it is showing too low,
<v Speaker 2>how would I rectify this without breaking my fast? I
<v Speaker 2>am now eating a much better diet and hopefully when
<v Speaker 2>I get my blood done in a couple of months,
<v Speaker 2>it will have approved. I fast around eighteen hours a
<v Speaker 2>day at the moment. Thank you all for your help
<v Speaker 2>and advice. I love listening and I am spreading the
<v Speaker 2>word about you guys in the UK. Well slow it anyway.
<v Speaker 1>All right, So and Sherry also added these notes in
<v Speaker 1>here for me, Thank goodness. At the CGM of three
<v Speaker 1>point one in UK units is equivalent to about a
<v Speaker 1>fifty five blood sugar level here in the United States.
<v Speaker 1>So this is why I don't recommend a CGM for everybody,
<v Speaker 1>because we don't know if that is accurate.
<v Speaker 3>That's the problem with cgms.
<v Speaker 1>And I really learned that when talking to Cyres Cambuddha,
<v Speaker 1>like I mentioned before, and then I started digging into it,
<v Speaker 1>and he's right, Like, for example, cgms are allowed to
<v Speaker 1>be a certain percentage away from what they actually what
<v Speaker 1>is actually really happening.
<v Speaker 3>So you could.
<v Speaker 1>Get a CGM reading showing low blood sugar of fifty
<v Speaker 1>five or three point one in your units, and that
<v Speaker 1>actually isn't what your blood sugar is. So you're going
<v Speaker 1>through the time feeling like you were in this low
<v Speaker 1>range when really your CGM is miscalibrated. So what you
<v Speaker 1>really want to do is also have a fingerstick method
<v Speaker 1>to follow up. Like I remember we had somebody in
<v Speaker 1>the community and she was talking about her CGM and
<v Speaker 1>and I said, have you done a fingerstick? And then
<v Speaker 1>she's like no, And then she did a fingerstick. She's like,
<v Speaker 1>you're right, my CGM was was not right, like she
<v Speaker 1>was surprised. So they even tell diabetics not to ever
<v Speaker 1>dose insulin based on a CGM reading. So if you
<v Speaker 1>think your your blood sugar is low, you must verify
<v Speaker 1>that with a fingerstick method to be sure. If you're
<v Speaker 1>feeling fine, I would doubt that your blood sugar is
<v Speaker 1>really that low. And also if your A one C
<v Speaker 1>was high. But see, here's the thing. If you had
<v Speaker 1>been eating a lot of sugar frequently and then you
<v Speaker 1>got your A one ceed done and your blood your
<v Speaker 1>A one C was high because your blood sugar had
<v Speaker 1>been high because you were eating a lot of sugar,
<v Speaker 1>and then you've recently stopped eating all the sugar, and
<v Speaker 1>now you're wearing the.
<v Speaker 3>CGM, and is the CGM accurate? That's what we don't know.
<v Speaker 2>Now.
<v Speaker 1>If you've worn you know two weeks have gone by
<v Speaker 1>and you've replaced the sensor and all it always is
<v Speaker 1>showing low no matter what sensory you have on.
<v Speaker 3>Then you might just be running low.
<v Speaker 1>And if you're running low all the time, you know, Shary,
<v Speaker 1>you can speak to that because you had some low
<v Speaker 1>periods when you were fasting, and you could talk to that,
<v Speaker 1>you know, and why that could be happening. But if
<v Speaker 1>you've taken sugar out of your diet and you haven't
<v Speaker 1>had another A one C, three months haven't gone gone by,
<v Speaker 1>I would look and see what happens after three months
<v Speaker 1>of the lower sugar eating habits passes by, and then
<v Speaker 1>you can see what your A and C is doing.
<v Speaker 1>I would suspect it would be better if you've changed
<v Speaker 1>what you're eating and stopped eating so much sugar.
<v Speaker 3>So, Sherry, do you want to talk about low blood sugar?
<v Speaker 3>Like I said, we're not sure if.
<v Speaker 1>She really is having low blood sugar, but what could
<v Speaker 1>make someone have low blood sugar?
<v Speaker 2>Well so, And we actually hear this from a lot
<v Speaker 2>of people in the community too, that they come in
<v Speaker 2>and they start wearing a CDM and they start panicking because.
<v Speaker 3>It says slow.
<v Speaker 2>But yet they feel fine, right right, And so your
<v Speaker 2>body is your best gauge. How do you feel if
<v Speaker 2>you really have low blood sugar, You're gonna feel it.
<v Speaker 3>Trust me.
<v Speaker 2>I know, okay, because I went through a period of
<v Speaker 2>time where it did not matter what I ate. My
<v Speaker 2>blood sugar was crashing and I would eat and forty
<v Speaker 2>five minutes later I'd be sitting on the couch feeling
<v Speaker 2>like I was going into a coma. I would have
<v Speaker 2>to get up and eat something else just to get
<v Speaker 2>my blood sugar up. Once I went on bioidentical hormone
<v Speaker 2>replacement therapy, that pretty much went away for me, So
<v Speaker 2>you know, hormones do come into play. I also started
<v Speaker 2>taking a magnesium routinely, which also helped support your bloody
<v Speaker 2>ghost levels, so maybe that came into play. But they
<v Speaker 2>they know that there's a margin of air with the cgms.
<v Speaker 2>They know that a lot of people are going to
<v Speaker 2>get extremely low readings at night, and this is especially
<v Speaker 2>common during rem sleep because your body is just not
<v Speaker 2>Your bloodocose levels just drop while you're sleeping because your
<v Speaker 2>energy requirements are lower, so it's not up circulating and
<v Speaker 2>you're sleeping and your you know, your respirations are slowed
<v Speaker 2>and your heart rates slowed, and so that's when your
<v Speaker 2>blood glucose is, your glycogen is going into your muscles
<v Speaker 2>and your liver, right that's what we're burning out the
<v Speaker 2>next day. So it can also be just the actual
<v Speaker 2>CGM itself. There is like a fifteen percent I think
<v Speaker 2>margin of air between like two specific sensors. You could
<v Speaker 2>have two sensors on it at the same time and
<v Speaker 2>they could read up to fifteen percent differently. They know
<v Speaker 2>that a fingerstick margin of air is very small compared
<v Speaker 2>to a CGM margin of air. Okay, it also has
<v Speaker 2>to do with just your body, and it has to
<v Speaker 2>do with even how much like fat you have on
<v Speaker 2>your arm, Like if you put your CGM over a muscle,
<v Speaker 2>you're going to have different readings than if it is
<v Speaker 2>placed over like a fatty part. So there's so much
<v Speaker 2>that can change with the CGM, and it doesn't matter
<v Speaker 2>what you look up about it. Everything is going to
<v Speaker 2>tell you if you get some critical low reading that
<v Speaker 2>the first thing you should do is go do a
<v Speaker 2>blood fingerstick.
<v Speaker 3>And that is.
<v Speaker 2>Because they really know that there is a margin of
<v Speaker 2>air with them. So if you feel fine, you're not sluggish.
<v Speaker 2>You're not, you know, feeling like you need to go
<v Speaker 2>take a nap. You don't feel like brain foggy, you're
<v Speaker 2>not dizzy, you're not having like rapid heart rate. Just
<v Speaker 2>take that as you know.
<v Speaker 3>That is a that is.
<v Speaker 2>Normal for your blood glucose for whatever reason you know
<v Speaker 2>at that time, even just having too much pressure on
<v Speaker 2>the sensor can give you like false readings on it.
<v Speaker 2>So it's really easy too to do a fingerstick. I
<v Speaker 2>mean you can go get a finger you can go
<v Speaker 2>get a glucometer and get the little the test strips. Yeah,
<v Speaker 2>I mean it's very inexpensive, so you could have those
<v Speaker 2>on hand, and if you're ever concerned that it's too low,
<v Speaker 2>do a fingerstick, and I think you're going to feel
<v Speaker 2>way better about it. One time, I read an article too,
<v Speaker 2>and I wish I would have saved it because I've
<v Speaker 2>looked back to try to find it where they have
<v Speaker 2>found that people who are long term intermittent fasters, their
<v Speaker 2>fasting blood glucose is just lower than non fasters. And
<v Speaker 2>there was a couple like reasons why they thought that
<v Speaker 2>could be. But one of the reasons could be just
<v Speaker 2>the fact that we do not have stored glycogen in
<v Speaker 2>our bodies when we're burning fat.
<v Speaker 3>We just don't know the degree of other people.
<v Speaker 2>We're still going to a degree of non fasters, right,
<v Speaker 2>We're still going to.
<v Speaker 1>Have You're still going to have it as an intermittent faster,
<v Speaker 1>but it'll be like in your muscles, not so much
<v Speaker 1>in your liver coming out of your liver.
<v Speaker 2>Right, So it's not circulating, especially if you're in fat
<v Speaker 2>burning because you are you know, you're not mobilizing that right, right. So,
<v Speaker 2>and what they went on to explain is that when
<v Speaker 2>they pick a when they say, oh, this is a
<v Speaker 2>normal range of blood glucose, say they pull a thousand people.
<v Speaker 2>They take a thousand people's healthy people's blood, right, and
<v Speaker 2>they say we pull We did a thousand people's blood
<v Speaker 2>and it fell between seventy and one hundred eighty percent
<v Speaker 2>of the time. And so that's what they set a
<v Speaker 2>normal blood glucose at. But they weren't testing one thousand
<v Speaker 2>successful long term intermittent faster's blood glucose. So that's a
<v Speaker 2>whole different variable that hasn't been accounted for. And so
<v Speaker 2>how you feel is really going to be your guide
<v Speaker 2>as to is this something that I should worry about. Yeah,
<v Speaker 2>I think so.
<v Speaker 1>And cgms have a very powerful place and what they
<v Speaker 1>can tell you, but they're not perfect.
<v Speaker 2>So I would focus freak out ever about a CGM.
<v Speaker 3>Check it again.
<v Speaker 2>I would focus more on what is that curve doing? Yeah, right,
<v Speaker 2>are you eating? And is that curve going up really
<v Speaker 2>really high? And then is it falling really fast? You know,
<v Speaker 2>do you have a big pointy curve And now if
<v Speaker 2>it's going up really really high and it's falling really
<v Speaker 2>fast and it's falling down below your baseline, then and
<v Speaker 2>that's happening quite often, that's what mine would do.
<v Speaker 1>Well, mine never really want that hot like that's that's
<v Speaker 1>hypog yeah, right, when it goes up and then crashes
<v Speaker 1>below baseline.
<v Speaker 2>Right, So that is that is a sign of you know,
<v Speaker 2>reactive hypogocemia. And then you're going to want to you know,
<v Speaker 2>address that in different ways through food choices, through food choices,
<v Speaker 2>through for me, more activity after working or after eating, hormones,
<v Speaker 2>that sort of thing. So you're looking at the trend,
<v Speaker 2>don't focus on those little individual numbers so much.
<v Speaker 1>All right, I hope that's been helpful. All right, Now
<v Speaker 1>it's time for our segment called what's your why. Most
<v Speaker 1>of us have weight loss in mind. That is a
<v Speaker 1>perfectly appropriate why, but there is so much more to
<v Speaker 1>what intermittent fasting can do for us beyond weight loss.
<v Speaker 1>If you have a powerful why that is deeper than
<v Speaker 1>weight loss alone, you're more likely to find long term
<v Speaker 1>success and view intermittent fasting as a lifestyle.
<v Speaker 2>So this week we have a wife from Steve in Michigan.
<v Speaker 2>Steve wrote my why to be free, Free from food
<v Speaker 2>to PSA, free from metabolic disease, type two diabetes, high
<v Speaker 2>blood pressure, chronic inflammation, free to enjoy life.
<v Speaker 3>I love that, Steve.
<v Speaker 2>So we have another question from You're Gonna like this
<v Speaker 2>one Jine eating taters and Idaho.
<v Speaker 3>Wow.
<v Speaker 1>If I was an Idaho, I'd be eating taters. But
<v Speaker 1>who am I kidding? I would be eating taters in
<v Speaker 1>all fifty states.
<v Speaker 3>She says.
<v Speaker 2>Hi, Jen and Sherry, I cannot begin to thank you
<v Speaker 2>all for the great info you have put out in
<v Speaker 2>the world. I have read both books, twenty eight Day
<v Speaker 2>Fast Start and Fast Feast Repeat, and I have become
<v Speaker 2>a loyal listener. I love to hear all the stories, tweaks,
<v Speaker 2>and successes from all over the world that you share. Also,
<v Speaker 2>you girls are pretty fun together, and it's an easy
<v Speaker 2>and fun bright spot in my day. So thank you
<v Speaker 2>and thank you, she says. I am currently forty two
<v Speaker 2>years young, and I'm and in my thirties. I began
<v Speaker 2>to see slow weight games after having each of my curls.
<v Speaker 2>When I was thirty nine, I had my last daughter,
<v Speaker 2>and let me tell you, to say it took a
<v Speaker 2>toll on my body would be an understatement. Prior to
<v Speaker 2>having my daughter, I was one hundred and sixty pounds
<v Speaker 2>and five foot ten, so I wasn't overweight. But when
<v Speaker 2>we moved to Idaho from Arizona, let's just say I
<v Speaker 2>ate a ton of those amazing potatoes that Idaho is
<v Speaker 2>famously known for. And we went from a sunny climate
<v Speaker 2>year round to four seasons and layers. So not only
<v Speaker 2>did I wear layers, I put them on two After
<v Speaker 2>my baby, COVID hit and I hit an all time high.
<v Speaker 2>And I have stayed one hundred and eighty pounds since
<v Speaker 2>twenty twenty. What a year that was, but I refuse
<v Speaker 2>to stay there. Since twenty twenty, I have dieted, lifted weights,
<v Speaker 2>counted macros, and quickly found out that it was too
<v Speaker 2>overwhelming and it wasn't a long term solution. I also
<v Speaker 2>started using the magic weight loss drug ozempic that everyone
<v Speaker 2>is using, and I was able to get almost down
<v Speaker 2>to one sixty. But I was starving myself, and I
<v Speaker 2>hated that I was letting my body become reliant on
<v Speaker 2>a medication to stay thin. When I got off the
<v Speaker 2>medication last summer and started eating again, I slowly have
<v Speaker 2>returned to one hundred and eighty pounds and I waiver here,
<v Speaker 2>give or take a few pounds. I have been trying
<v Speaker 2>to listen to my body. I've been going to the
<v Speaker 2>doctor drawing labs, looking at my hormones. I'm so glad
<v Speaker 2>that while googling insulin resistance, I came upon intermittent fasting
<v Speaker 2>in your book. I ate it up like a chocolate
<v Speaker 2>chip cookie. And then I read the twenty eight day
<v Speaker 2>fast start. And here I am seven weeks into my
<v Speaker 2>new lifestyle. I feel good and I love it. I
<v Speaker 2>eased in slowly and started with an eight hour window,
<v Speaker 2>and then I moved to a six and now for
<v Speaker 2>about four weeks I have been doing the nineteen to
<v Speaker 2>five schedule. I used to be very hungry and would
<v Speaker 2>eat a full two meals, but my hunger has susioxided
<v Speaker 2>and I can normally get by with a few snacks
<v Speaker 2>with protein and then a meal with my family in
<v Speaker 2>the evening. I do usually have something sweet in my
<v Speaker 2>window daily, but have noticed that this is changing too,
<v Speaker 2>and I am now preferring fruit over chocolate, so I'm
<v Speaker 2>taking that as a win. I forgot to mention I
<v Speaker 2>took my fasting insulin July and I was at nine
<v Speaker 2>point one. With that being said, I am stuck at
<v Speaker 2>my current weight of one hundred and eighty pounds, and
<v Speaker 2>the scale has got up a pound and maybe down
<v Speaker 2>a pound every week, but hasn't budged. I'm thinking I
<v Speaker 2>need to tweak something, but I'm not sure what to do.
<v Speaker 2>I could try EIGHTYF, but I know it would be
<v Speaker 2>tricky for me to sleep, and I would probably need
<v Speaker 2>to do it with a five hundred calorie meal. EIGHTF
<v Speaker 2>is not my favorite though, because it's hard for me
<v Speaker 2>to eat all day, and so I would prefer to
<v Speaker 2>stay within my eating window of nineteen five or twenty
<v Speaker 2>four and maybe tweak what I'm eating and focus on
<v Speaker 2>eating quality food. What would you both suggest? Thank you
<v Speaker 2>so much for the education, advice and helping others love healthy.
<v Speaker 2>I'm in this for the long haul, and I love
<v Speaker 2>how it makes.
<v Speaker 3>Me feel all right.
<v Speaker 1>So I'm looking at all the numbers and trying to
<v Speaker 1>figure out the timeline here. So you're seven weeks in
<v Speaker 1>and that means you are three weeks past your fast start,
<v Speaker 1>and for the past four weeks you've been doing nineteen five,
<v Speaker 1>which makes sense because the last week of the fast start,
<v Speaker 1>one of the plans has you moved to nineteen five.
<v Speaker 3>So you've just settled in. You're doing nineteen five, and
<v Speaker 3>your three.
<v Speaker 1>Weeks past the fast start, and your scales going up
<v Speaker 1>and down. Now, the first thing I would do is
<v Speaker 1>make sure you are weighing daily and then once a
<v Speaker 1>week taking the time to add up all seven weights
<v Speaker 1>and divide by seven to get your weekly average. You
<v Speaker 1>didn't mention whether you're doing that, so it might just
<v Speaker 1>be that the fluctuations are keeping you confused with what
<v Speaker 1>your actual trend is doing. We had somebody in the
<v Speaker 1>community this morning. I think I woke up to it.
<v Speaker 1>It was either today or yesterday, but it was a post.
<v Speaker 1>Did you see the one Sherry about the weekly averaging?
<v Speaker 3>I did not see that, and it must have been
<v Speaker 3>today and you haven't gotten too yet.
<v Speaker 1>But she talked about how she had thought she wasn't
<v Speaker 1>making any progress, and I told her to go and
<v Speaker 1>read the weighing chapter of either the second edition of
<v Speaker 1>Delight on Deny or the weighing chapter of Fast Feat
<v Speaker 1>repeat and make sure she's doing the weekly averaging. And
<v Speaker 1>she went back and looked at all of the data.
<v Speaker 1>She already had figured out her weekly averages using that data,
<v Speaker 1>and realized, oh, she thought she wasn't making any progress,
<v Speaker 1>but her trend actually was going down and it had
<v Speaker 1>just been hidden in the fluctuations. Her trend is going
<v Speaker 1>in the right track. And when we think of how
<v Speaker 1>much weight can go up and down and up and
<v Speaker 1>down from day to day, if you're losing one half
<v Speaker 1>of a pound of fat every week three weeks into that,
<v Speaker 1>that would be.
<v Speaker 3>One and a half pounds of fat that you're down.
<v Speaker 3>But one and a half.
<v Speaker 1>Pounds can hide within your daily fluctuation range and you
<v Speaker 1>wouldn't see it. So I want you to, before you
<v Speaker 1>do anything else, make sure you are weighing daily, and
<v Speaker 1>one day a week, add up all of your weights
<v Speaker 1>for the week, and if I'd buy seven to get
<v Speaker 1>your weekly average and then really see what your trend
<v Speaker 1>does over the.
<v Speaker 3>Next four weeks.
<v Speaker 1>Now, the wrinkle for you is that you were taking
<v Speaker 1>a zimpic and you lost down to one sixty and
<v Speaker 1>then you regained it all back. And just like you said,
<v Speaker 1>that is a very low calorie diet. It like forces
<v Speaker 1>you to be low calorie because you just have no appetite,
<v Speaker 1>so you're eating very little, and so you're going to
<v Speaker 1>have the same metabolic damage that someone doing another kind
<v Speaker 1>of low calorie diet with no weight loss drugs would have.
<v Speaker 1>And so that's where ADF comes in. So you're still
<v Speaker 1>very new. I wouldn't jump into ADF three weeks in
<v Speaker 1>past your fast start, But I know the idea of
<v Speaker 1>it might sound like a lot. I don't want to
<v Speaker 1>eat all day, and I don't want to have my
<v Speaker 1>five hundred calorie meal, and I don't want to I
<v Speaker 1>get it. But I want you to think of it
<v Speaker 1>as a therapeutic approach that could help you rub up
<v Speaker 1>your metabolism if that is what happened. You know, if
<v Speaker 1>your metabolism is slow from the ozebic and you're stuck, then.
<v Speaker 3>You know, sticking to a five hour window. You could
<v Speaker 3>just stay stuck. Maybe you won't.
<v Speaker 1>When you're doing your weekly averages, you might be surprised
<v Speaker 1>to see that you're going down half a pound to
<v Speaker 1>a pound a week.
<v Speaker 3>If so, just keep doing that.
<v Speaker 1>But if you know four more weeks go by, your
<v Speaker 1>trend is not going down at all. You're doing the
<v Speaker 1>weekly averaging not seeing it going down, that's when it's
<v Speaker 1>time to think about ADF. And I really really encourage
<v Speaker 1>you to get the second edition of Delayed on Tony
<v Speaker 1>and read the ADF chapter there. Finally, I have done
<v Speaker 1>a really good job, I think explaining ADF, and it's
<v Speaker 1>in a way that you really understand all of your
<v Speaker 1>options and why the recommendations are what they are.
<v Speaker 3>So in the community was talking about that.
<v Speaker 1>They're like, well, I've got the first edition of Delayed
<v Speaker 1>on Tonight, I've got Fast Feast Repeat.
<v Speaker 3>Do I really need the second edition of Delayed on Tonight.
<v Speaker 3>I'm like, well, if you really want to hear about ADF,
<v Speaker 3>that's where the best reason sources. And it's with time
<v Speaker 3>we get better at making recommendations. And this is the
<v Speaker 3>most updated book right. So she was able to get
<v Speaker 3>it for free on audible with her credits that she
<v Speaker 3>already had an audible, and so she didn't have to
<v Speaker 3>spend any money. And she got to listen to that
<v Speaker 3>chapter and she's like, oh, I get it now, So
<v Speaker 3>you know, be creative. Think about all the ways.
<v Speaker 1>Maybe you can check it out from your library, because
<v Speaker 1>it's an ebook form and your library can get it
<v Speaker 1>for you. However you can get it. It's not just
<v Speaker 1>that I want you to buy another book. Really, think
<v Speaker 1>about all the ways that you can adapt ADF if
<v Speaker 1>you need to ADF, maybe in your toolbox coming up soon.
<v Speaker 1>But I don't want you to already think you're not
<v Speaker 1>going to like it. You might be pleasantly surprised. Yeah,
<v Speaker 1>and I was gonna say too. She said she stopped
<v Speaker 1>taking the medication last summer.
<v Speaker 3>And then her weight went back up to one eight
<v Speaker 3>and then I wait.
<v Speaker 2>Went back up Okay, and then I'm not exactly sure. Oh,
<v Speaker 2>seven weeks into your lifestyle, Okay, it's really early.
<v Speaker 3>It is really early. It is really early.
<v Speaker 2>So first you're coming off of what's essentially just a
<v Speaker 2>low calorie diet with those weight loss drugs. Okay, when
<v Speaker 2>I came to intermitt fasting, if you want to know
<v Speaker 2>my whole story, go listen to Gens Intermitten Fasting Stories podcast.
<v Speaker 2>I'm episode number nine. You can hear about my background.
<v Speaker 2>I came from a very very restrictive eating style. I
<v Speaker 2>gained weight over my first six weeks of IF why
<v Speaker 2>because I was no longer restricting. I was no longer
<v Speaker 2>restricting and the first four weeks or so, we're not
<v Speaker 2>getting into fat burning. So I was eating in excess
<v Speaker 2>of what my body had down regulated to. And that
<v Speaker 2>could be happening for you. And so you're sitting here
<v Speaker 2>and you're eating more, and you're eating in a window,
<v Speaker 2>and you're fasting, and all of that is great, but
<v Speaker 2>it could be that your body is just not ready
<v Speaker 2>to shift back into way loss yet. So if you
<v Speaker 2>are just like and I don't think I want to
<v Speaker 2>do ADF, I think it's really too early to even
<v Speaker 2>think about that. I mean, commit to a daily eating window,
<v Speaker 2>focusing on food quality, move your body, figure out something
<v Speaker 2>you can do.
<v Speaker 3>I get it.
<v Speaker 2>I will not go outside to work out after moving
<v Speaker 2>from Colorado to Alabama because it is either hot and
<v Speaker 2>muggy and miserable, or it's wet and damp and cold
<v Speaker 2>and miserable. But I used to go outside and hike
<v Speaker 2>and ride my bike hours a day when I lived
<v Speaker 2>in Colorado, and that is when my weight gain started.
<v Speaker 2>Is when I moved to Alabama. So I really really
<v Speaker 2>would urge you to find some activity you love to
<v Speaker 2>do inside inside, start moving your body, get your you know,
<v Speaker 2>move your muscles, and settle into your nineteen five. If
<v Speaker 2>you get to five hours, if you get to four
<v Speaker 2>hours in your five hour window and you're satisfied, close
<v Speaker 2>your window early, like, don't eat more just because your
<v Speaker 2>window is still open. Start listening to your body, start
<v Speaker 2>tuning into satiety, and then give it. I'm going to
<v Speaker 2>tell you give it. I'd like to tell you six months,
<v Speaker 2>but people aren't usually that patient, but I would tell
<v Speaker 2>you give it six months. Settle into this, Settle into
<v Speaker 2>what you're doing, make this a lifestyle, and then if
<v Speaker 2>you're not seeing the weight loss you desire.
<v Speaker 3>Then you can just when you tweak.
<v Speaker 2>Yeah, now here's the other thing I want to tell you. You
<v Speaker 2>and I are like the same size, and my body
<v Speaker 2>cannot maintain one hundred and sixty pounds. It just can't,
<v Speaker 2>and yours may not be able to. That may not
<v Speaker 2>be a realistic weight for you. A really good, strong,
<v Speaker 2>healthy weight for me is about one hundred and seventy
<v Speaker 2>three pounds, that is with me being active and eating
<v Speaker 2>in a nineteen to five window and eating foods that
<v Speaker 2>support my health. And so it might be time to
<v Speaker 2>also kind of readjust what you think your weight should
<v Speaker 2>be now. When I was younger, could I weigh one
<v Speaker 2>hundred and sixty pounds, Sure, but I had to work
<v Speaker 2>on it really really hard and it wasn't maintainable. So
<v Speaker 2>you might need to readjust your expectations as well. Before
<v Speaker 2>we get to Turge week of the week, I want
<v Speaker 2>to take a minute to tell you about clean skincare
<v Speaker 2>with Crunchy. What I put on my body is just
<v Speaker 2>as important to me as what I put in my body,
<v Speaker 2>and I want to make sure that it's free from
<v Speaker 2>harmful chemicals and toxins. The world we live in is
<v Speaker 2>hard on our skin, from the blue lights that we
<v Speaker 2>are exposed to daily to other environmental stressors that trigger
<v Speaker 2>premature aging of the skin. And that is why I
<v Speaker 2>feel good knowing that there are companies like Crunchy that
<v Speaker 2>are working hard to make sure that their skincare makeup
<v Speaker 2>is not doing further harm to their customers.
<v Speaker 3>One of the.
<v Speaker 2>Things I really love about Crunchy is that their facial
<v Speaker 2>serums are not in a lotion form, but rather a
<v Speaker 2>liquid form that is easily absorbed by your skin. I
<v Speaker 2>use both an AM and a PM serum, and I
<v Speaker 2>really can't decide which one I love more. If you
<v Speaker 2>are looking for something just to help you restore your
<v Speaker 2>youthful skin, hydrate and plump it, you're gonna want to
<v Speaker 2>check out one called Golden Light. It is a multipeptide
<v Speaker 2>complex which helps to stabilize and restore the skin collagen
<v Speaker 2>and elastin promoting firm skin, visibly smooth fine lines and wrinkles.
<v Speaker 2>I love it. I put it on my face, my
<v Speaker 2>skin just glows and it instantly looks plumper and healthier.
<v Speaker 2>So if you want to check it out, you can
<v Speaker 2>visit the Lincoln Show Notes or visit crunchy dot com.
<v Speaker 2>Slash Sherry Bullock And now it's time for our tweak
<v Speaker 2>of the week.
<v Speaker 1>This is a tweak from Kristen. Last month was a
<v Speaker 1>month of long windows and I was starting to feel off.
<v Speaker 1>I'm ready to put all of that behind me and
<v Speaker 1>return to my authentic self. All good things come to
<v Speaker 1>those who fast. My goal is to have a four
<v Speaker 1>hour window. This is my magic window length where real
<v Speaker 1>transformation happens for me. When I have a four hour window,
<v Speaker 1>my body changes for the better. No headaches, no period pains, moodiness, puffiness,
<v Speaker 1>My skin and eyes are brighter. I'm physically more comfortable. Mentally,
<v Speaker 1>I'm more confident. I can roll with the punches. I
<v Speaker 1>laugh easier, I'm more outgoing at work. Spiritually, I give
<v Speaker 1>and receive so much peace, joy and love.
<v Speaker 3>Love that well.
<v Speaker 2>We love to leave you all with an inspirational or
<v Speaker 2>motivational quote, and this week we have a quote from Anne.
<v Speaker 2>The quote is by Toefert Kirby. The quote is for me,
<v Speaker 2>happiness is simplicity, laughing with the people I love, connecting
<v Speaker 2>with nature, and pursuing the passions of my heart. My
<v Speaker 2>goal for life is to be completely at peace with
<v Speaker 2>simply being. Anne wrote, be happy, laugh, connect with people,
<v Speaker 2>nature and yourself. Pursue your passions, but most of all,
<v Speaker 2>just be and let that be the goal you focus
<v Speaker 2>on today. Let the gall weight be a side effect
<v Speaker 2>of getting all those other things right.
<v Speaker 3>I love that.
<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 show,
<v Speaker 2>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,