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0:32

Welcome to Fast Feast Repeat, intermittent

0:34

fasting for life. I'm Jen Stevens,

0:36

author of the New York Times

0:39

bestseller Fast Feast Repeat. And I'm

0:41

Sherri Bullock, longtime intermittent faster and

0:43

health and wellness advocate. Please

0:45

keep in mind that this podcast is

0:48

for educational and motivational purposes only, and

0:50

is not intended to provide medical or

0:52

diagnostic advice. Jen and I are not

0:55

doctors, so make sure to check with

0:57

your trusted healthcare professionals before making changes,

0:59

especially when it comes to any medical

1:01

treatments or medications. Whether you're

1:04

new to intermittent fasting or an experienced

1:06

intermittent faster, tune in each week to

1:08

get inspired, to learn, and to have

1:10

some fun along the way. Hi

1:15

everybody. We are so glad you're here

1:17

today. Welcome to this week's episode of

1:19

the Fast Feast Repeat Intermittent Fasting for

1:21

Life podcast. How are you doing today,

1:23

Sherri? I'm hanging in there. Sherri's not

1:26

at her best. Sherri's not at her

1:28

best today. Yeah. I've been battling like

1:30

a UTI for two

1:32

weeks and I kind of thought it was

1:34

going to go away and it did not. It hit me really,

1:36

really hard today. So I've only had

1:38

one UTI ever. It was 2012, 2013, something

1:41

like that. It

1:44

was before I was an intermittent faster, only one I've ever had. Of

1:46

course I was out of town. Of course.

1:48

Of course. That's when they used to

1:50

hit me. I haven't had one probably.

1:52

I was trying to think of like

1:54

where I worked at the time when

1:56

I last had one. And it's probably

1:58

been at. at least 18 years

2:01

since I've had one. I was on a teacher

2:03

trip. So like I was there with like friends

2:05

and colleagues that taught with me. We were at

2:07

the University of Connecticut for a gifted conference. And

2:09

I was like, I don't know what to do,

2:11

but luckily the teachers that were with me do

2:14

what to do, but they're miserable. So anyone who

2:16

has them a lot, I'm really... Oh yeah, I

2:18

feel for you. Yeah. So

2:20

anyways, hopefully they're kind of concerned it

2:22

could be like maybe a little kidney

2:25

stone, but we'll see. Oh,

2:27

I don't really think that's it. I've never

2:30

had a kidney stone. I will. Fingers crossed.

2:32

I'm not in excruciating pain. Good. So yeah,

2:35

we're going to hope that's not it. Well,

2:38

I have exciting news, and that is

2:40

that I have finally started revising DeLay

2:42

Dontanay. I know. I saw that news

2:44

yesterday. In the community. I was so

2:46

shocked. Well, I've needed to

2:48

do it, but it felt daunting. And

2:52

I had other books to write, because after I

2:54

wrote Fast, Fast, Repeat, then I had a two

2:56

book deal, and then I wrote Cleanage, then I

2:58

wrote 28 Day Fast Start Day by Day. So

3:00

I was under contract to write those books. And

3:03

so, DeLay Dontanay just stayed on the back burner,

3:05

because I had other projects I was working on.

3:07

So now that after I finish 28 Day

3:09

Fast Start Day by Day, I

3:11

keep looking at DeLay Dontanay. And people love

3:14

that book. For some people, it's

3:16

their favorite one. They do. Some

3:18

people don't want the

3:20

science of fasting so

3:22

much. They just want to know the bare

3:24

bones, how to do it, why

3:27

to do it. And they like

3:29

to read the personal connection of that book,

3:31

I think. Well, it's still selling every day.

3:33

People are still buying it. And there's some

3:35

stuff in there. Every time people are buying

3:37

it, I'm like, oh, there's some advice that

3:39

really needs to be different. I was looking

3:41

at it today. We didn't use

3:43

the words clean fast. And the

3:45

fasting, what to drink while you're fasting

3:48

chapter, is like a mess. A train

3:50

wreck. Yes. It is a train

3:52

wreck. Because remember, I wrote it in 2016. We

3:56

continued to refine over the years

3:58

based on feedback. from people. It's

4:00

not, we didn't just make it up.

4:02

It's based on feedback and results. More

4:05

data becoming data. Thousands of

4:07

people who have tried it all different ways.

4:09

So we have a lot of anecdotal data

4:11

that we can use to figure out the

4:13

clean fast anyway. And the success stories, bless

4:15

their hearts, everyone who shared their success story

4:17

in Delayed on Deny, I'm very grateful for

4:20

that. But it was before Delayed on Deny

4:22

had been written. So it's just

4:24

like a collection of stories from people who

4:26

were doing random kinds of fasting that may

4:28

or may not actually be what I

4:31

would recommend. A lot of them are not

4:33

what I would recommend. So what I'm really

4:35

excited about is before I wrote 28 Day

4:37

Fast Start day by day, we were thinking

4:39

I was going to do a book called

4:41

Intermittent Fasting Stories. That would

4:43

just be a collection of stories. And

4:45

I don't know. I just was like, I don't know if I want

4:47

a whole book of just that, but I got to write another book.

4:50

And then 28 Day Fast Start day by day came to me and

4:52

I was like, this is what we need. This is the book we

4:54

need right now. And I'm really, really

4:56

glad because that is the book we needed. But

4:58

in the back part of Delayed on Deny, I'm

5:00

going to call that section

5:02

Intermittent Fasting Stories. Love it. Yeah.

5:05

So it's going to have stories from people

5:07

who actually fasted

5:09

clean, followed good suggestions.

5:11

They're not going to give weird advice

5:13

because they're just randomly fasting. And I

5:15

know a lot more now. Well, back

5:18

in 2015, that's really when intermittent fasting

5:20

was really just kind of coming on

5:22

the scene and people really started talking

5:24

about it. They started doing it. But

5:26

I feel like their exposure to it

5:29

came from more extreme fasting methods. There

5:31

were extreme stuff going on. And so

5:33

these people were introduced it from these

5:35

kind of extreme fasting methods, but then

5:37

they knew in their heart that wasn't

5:40

sustainable. So they were looking for a

5:42

more sustainable version of fasting. And then

5:44

over time, I just felt like that's kind of

5:46

a bulb to what

5:49

we're doing today. Right. Sort

5:51

of a daily intermittent fasting

5:53

approach. It's evolved and it's been

5:55

interesting to watch it evolve over that time.

5:57

It has been interesting to watch and to

5:59

see people who were early on like

6:01

doing really extreme types of fasting. Peter Otea

6:03

comes to mind, right? He was doing really

6:05

extreme types of fasting and was all in.

6:08

People were chasing autophagy back then. Right. You

6:10

know, because 2016 is when we all finally

6:12

heard about autophagy. So everybody's chasing it there.

6:14

Well, if it's good, then I need to

6:17

do a five-day fast once a month or

6:19

something. And then over

6:21

time people were like, oh, that's not really

6:23

so good. Yeah, no, maybe not. And I

6:26

was watching something, Dr. E was being interviewed on

6:28

a YouTube that YouTube showed it to me this

6:30

morning. They know what I like, but he was

6:32

being interviewed about, you know, satiety and all of

6:34

that. And again, he was talking about the

6:37

bulletproof coffee, the butter coffee and like, oops,

6:39

don't do that. You know, who

6:41

was that? Dr. E diet

6:44

doctor. Oh, yeah. I felt

6:46

his name. I'm always say wrong. Yes. But

6:48

yeah, he was talking about, turns out that's

6:50

like not what you

6:52

want to do on the satiety index

6:54

actually. Right. Right. Yeah. Because they take

6:57

other things in mind, like calorie density,

6:59

for example, you want satiety,

7:02

but not having 5,000 calories to

7:04

get it. Right. Right.

7:06

Right. Anyway, so I'm really excited about

7:08

refreshing this book. I'm not sure about

7:10

the timetable is going to look like

7:12

because I'm giving my publisher first dibs

7:15

to think about publishing it, but I still

7:17

might keep it myself and re-solve publish it.

7:19

Yeah. Because they're saying things like changing the

7:22

cover and changing the whatever. And I don't

7:24

know what I think about it having another

7:26

cover. Right. Anyway, we'll

7:28

see. And it takes a lot longer for someone

7:30

else to do it versus me. Oh, it definitely

7:32

does. I don't know what'll

7:34

happen. We're talking about it, but time will

7:37

tell. I'm going to start gathering the stories

7:39

soon. So for everybody who's on my email

7:41

list, look for that. I'll be asking you

7:43

to submit your story. That's exciting. Anyway,

7:46

I really, really am excited because I was looking

7:48

at it today. I do love this book. A

7:51

few parts that may be cringe. You've talked

7:53

about this for years, but it's always just

7:55

been on the back burner. Exactly. Exactly. And

7:57

you know, it's a lot of effort and I have to.

8:00

to rerecord the audio book. Honestly, honest to God,

8:02

that's the main reason I haven't updated it because

8:04

I have to do both. Yeah.

8:06

Recording an audio book is hard. I'm

8:08

like, it's really easy to update a

8:10

paperback and the Kindle version, but the

8:12

audio book takes a whole lot of

8:14

effort. Yeah. That's what's been holding

8:16

me back because recording an audio book, hard.

8:19

Anyway, I'm really excited. You know, you just

8:21

said something about satiety and it made me

8:23

think, I have had this experience

8:25

for years, but you know when like you

8:27

think, Oh, that can't be it.

8:30

It's gotta be something different. But then, you

8:32

know, it keeps hitting you in the face

8:34

over and over again. And eventually you're like,

8:36

okay, I got to pay attention to this

8:38

crazy. I don't understand how the bodies work.

8:41

You would think that my body would recognize

8:43

protein as protein as protein, right?

8:45

I made this beautiful dish this weekend

8:48

to take to work. And it was

8:50

like wild caught sau kai salmon and

8:52

some whole grains with some chickpeas in

8:54

it and kale. And I put some

8:57

dates in it and some almonds and

8:59

I made it all from scratch. Kind

9:01

of some of my green chef past

9:03

meals were inspiring it. And for years

9:05

now, I'm like, I can't eat salmon

9:08

because it makes me hungry. Yeah. I'm

9:10

not satisfied after I eat it, but

9:12

that's what I took to work this weekend. And when

9:14

I'm at work, I'm kind of captive. Whatever I take

9:17

to eat is what I have to eat. I have

9:19

no other options. And I was

9:21

so dang hungry. You knew it weekend

9:23

long that I never do this. But

9:25

when I got off work at seven

9:27

o'clock in the morning, Sunday morning to

9:29

go to bed, I was so

9:31

deep in my soul hungry that I ended up eating

9:33

a handful of mixed nuts in the middle of my

9:35

fast. But I was like, I have got to sleep

9:38

today and I cannot find hunger while I'm sleeping.

9:40

And then yeah, I woke up at noon

9:42

and I was starving. And of course, what

9:44

did I have to eat that night? The same meal. So

9:47

yesterday I was starving

9:49

and yesterday afternoon I opened and I had

9:51

a steak. Like my body was just like,

9:53

I need beef. I had a

9:55

steak and some broccoli and a salad. And then

9:57

I closed my window because I was very satisfied.

10:00

But at like seven o'clock last

10:02

night, I was starving and

10:05

I told Eric and I'm like, my window has been

10:07

closed for four hours. But

10:09

I'm so tired of being hungry. I've been

10:11

hungry for three days. Did

10:13

you reopen? I did. I reopened. I ended up

10:15

having like a six and a half hour window

10:17

yesterday because I reopened it. So my fasting has

10:20

been like a mess for the last

10:22

three days, and it's all because I ate salmon.

10:25

I don't know how to explain it.

10:27

But I get it. For people

10:29

who are new to intermittent fasting and listening to your

10:31

body, it sounds crazy, but that happened to me last

10:33

week, Sherri. I go to trivia

10:36

on Thursdays and I had

10:38

been eating there, but it's pub food and I was tired of

10:40

eating pub food. So I was like, I'm just going to eat

10:42

before I go. So for several weeks in a row, I just

10:44

ate before I went. And I've been

10:46

eating mostly plant-based, mostly,

10:48

not 100 percent obviously, but mostly.

10:51

So I had a lovely plant-based

10:53

meal. I mean, I had a

10:55

full meal at home. Okay, before trivia. And then

10:57

it was like some kind of gnocchi with all

10:59

these good vegetables in there. And then I was

11:01

going to have a soft pretzel, which that's usually

11:03

enough for an eating window. And

11:05

so I get there and I order my soft

11:07

pretzel. Then I was like, oh, that doesn't sound

11:10

like what I want. But someone next to me

11:12

ordered a patty melt. And I'm like, that sounds

11:14

like what I want. But I literally had not

11:16

had beef in a couple of weeks. So I'm

11:18

sitting there and I ate my pretzel and I'm like, I'm

11:20

hungry. I also am going to have a cheese part. So

11:24

I said, I will also have a cheeseburger. And I ate

11:27

the whole thing. And then my body went, oh,

11:30

yeah. Well, that's what I felt after I had

11:32

that steak yesterday. And you know, I've kind of

11:34

learned this lesson over and over again. But then

11:37

I talk myself out to it. I'm like, that's

11:39

not possible. It's protein. It's protein is protein. It's

11:41

protein, right? No. I should be

11:43

fine. And I don't it just

11:45

doesn't satisfy me and stick with me the

11:48

way a heavier piece of meat does. And

11:50

I like the last time I made it,

11:52

I actually had it kind of as a

11:54

window opener. I had like a piece of

11:56

salmon with something, maybe like a little salad

11:58

or something. And I treated it as

12:01

a window opener instead of a meal. And

12:03

if I'm gonna get my healthy Omega-3s in,

12:05

apparently that's what I have to do. It

12:08

cannot be my main meal, so. Well,

12:10

this is just an example of listening to your

12:12

body, right, because I could have told myself, I

12:14

had plenty to eat. I had

12:16

an entire full meal, and then I had a

12:19

soft pretzel, and then that was enough, that was

12:21

enough. But my body said, no, you are still

12:23

hungry. So I went ahead

12:25

and I just ate a whole nother meal. And

12:28

then I felt so good. I had the best

12:31

sleep score on my Oura ring that I've had

12:33

in forever. I think potatoes are, like, real, I'm

12:35

not talking about french fries or potato chips, but

12:38

baked potatoes, or I love to make roasted

12:40

potatoes. Cut them up. My new secret is,

12:42

I boil them a little bit first. Do

12:44

you do that? And I'm doing like potato

12:46

wedges or something? Nope. This

12:49

makes such a difference. It makes them so much better.

12:51

They're softer inside. Does it take the starch out of

12:53

it? It makes them soft so that they're soft inside.

12:55

You know if you ever had like thick steak fries,

12:57

you know how they're nice and soft on the inside?

12:59

I hate that. I like it,

13:02

that's what I want. I only like crispy

13:04

potatoes. Okay, I like my crispy but soft

13:06

in the middle. Oh no. So

13:08

what I'll do is I'll. So I don't like french fries.

13:10

Okay, all right. So I cut mine up to whatever shape

13:12

I want them to be. It could be any shape, whether

13:14

you want wedges or like a french fry. And

13:17

then you just boil them, not till they're falling apart, but

13:19

just boil them, parboil them, I guess would be the word

13:21

for it. And then you roast them. And then you toss

13:23

them in olive oil and salt, put

13:25

them on the pan, roast them in the oven till

13:27

they've got the right outside look that you

13:30

want them to have. Right. And

13:32

they're perfect. Okay, I just realized

13:34

while talking to you, this is the problem with

13:36

potatoes in my house. What? I dice them really

13:38

small when I roast them so they get crispy.

13:41

Okay. And Eric doesn't like roasted

13:43

potatoes, but Eric doesn't like crispy food,

13:45

he likes soft food. Hehehe. So

13:49

I just have this epiphany.

13:51

I should cook his one way

13:53

and mine a different way. There you go, there you

13:55

go. But boiling them first

13:57

to get them softened up. and

14:00

roasting them makes a huge difference. I learned that

14:02

from whatever they're like smashed. I can't remember what the

14:04

word is, but then they smash, anyway. I

14:07

was like, this is really gonna

14:09

change everything, and it does. Anyhow,

14:11

hooray potatoes. So everybody, that was

14:14

our lesson on listening to your

14:16

body. And if you are

14:18

starving and your body is food focused, like

14:20

mine couldn't stop looking at her burger and

14:22

thinking about meat. Sherry knew

14:24

she needed something else. And

14:26

I didn't say, oh, I failed my window.

14:29

Right, no. I'd listen to my body and that

14:31

was a victory. And you did too. Even

14:34

though you had to have some nuts and open. We

14:36

both could've been rigid and been like, nope, my window's

14:38

closed, I've already closed it. But I

14:41

mean, your body knows. If

14:44

you're starving, if you're hungry, you know

14:46

when you're really, truly hungry. I closed

14:48

my window pretty early. I started

14:50

having an earlier window. And there

14:52

are times that I go to bed hungry, but it's

14:54

just kind of a dull, like. I could eat. You

14:56

know what I mean? I could eat, but I'm fine.

14:59

But this was like true hunger.

15:01

Don't ignore that. I get

15:03

it. Don't ignore that. That's your body

15:05

saying, hey, remember me? I need some

15:07

more nutrition right now. Yeah, and if

15:09

you're craving something, listen. Especially if you're

15:11

craving protein. If

15:13

your body is like all of a sudden

15:16

craving meat or protein, that's a sign you

15:18

probably need more. That's the protein leverage hypothesis.

15:20

And listen to it. All right, well, let's

15:22

move on to this week's celebration. And today

15:24

we have a celebration from Kathy in Alberta.

15:26

She said, I want to take a moment

15:28

and thank you both so much for your

15:31

passion and straightforward advice on fasting. I

15:33

am in my early 40s and a

15:35

healthy weight, but like most people, maintaining

15:37

a healthy weight seems to get harder

15:39

each year that goes by. I had

15:41

closed the door on fasting for myself,

15:43

having had some negative experiences with it

15:45

in the past. Feelings of low blood

15:47

sugar, intense hunger, headaches, low energy, et

15:49

cetera. I enjoy working out in the

15:51

morning and I was convinced that would

15:53

be impossible on an empty stomach. Despite

15:55

all the research indicating the benefits, I

15:57

decided that fasting was just. fast forward

16:00

a few years. I

16:02

was recently listening to Jen speak on the Zoe

16:04

podcast. I listened

16:07

skeptically, but your enthusiasm kept

16:09

me interested. One tip

16:11

you gave would make all the difference for me

16:13

while fasting, only drink

16:15

plain water. This was new

16:17

information to me. I

16:19

had been told that lemon water, flavored water

16:21

were fine while fasting. But

16:24

when I think back, these tended to trigger hunger for

16:26

me in the past. And can I jump in and

16:28

say that she's meaning that if you're going

16:30

to have water, of course, which you are during fasting, your

16:32

water must be plain. That's

16:35

not the only thing you can have while fasting. Obviously,

16:37

you can have black coffee, plain tea, but your

16:40

water must be plain. I just

16:42

wanted to re-emphasize that. All right. No lemon, no

16:44

flavored, et cetera. Okay. So she says, you know,

16:46

that that triggered hunger for her. She

16:49

says, you also said very matter of fact that

16:51

all of your workouts are fasted. That

16:54

opened me up to possibility. Inspired

16:56

by your words, I decided to give IF one more try.

17:00

I started with a modest goal of a daily

17:02

14-hour fast. I was

17:04

shocked to discover that 14 hours easily stretched

17:06

to 16 hours while keeping my

17:08

workout routine the same. I

17:10

have learned that water only is key for

17:13

me because even black tea triggers hunger. So

17:15

I gave up that morning habit. It

17:17

has only been three weeks, but I feel

17:19

amazing. I am blown

17:21

away by the increase in energy, better focus,

17:24

better sleep, and much less hunger overall. I

17:27

find I am checking the clock less for when I

17:29

can open my window, and I plan to stretch it

17:31

to 18 hours all in good

17:33

time. Truly, I would not

17:35

have ventured back on this journey if

17:38

not for Jen's simple and supportive advice.

17:40

I can definitely see myself doing

17:42

this for life. Craving more

17:44

conversation on the topic, I was thrilled

17:46

to find your podcast. Jen

17:49

and Cheri, you are both so fun and informative

17:51

and keep me inspired. Thank you so much. Well,

17:53

that makes me so happy. Thank you, Kathy. Yeah,

17:55

I love to be on the Zoe podcast even

17:57

though watching it briefly, I look like my girlfriend.

18:00

grandmother. It was

18:02

a bad angle. Did I tell you that already? No. I

18:04

saw a little bit of it on Instagram. I go, Lord,

18:06

I can't look at that. But you know

18:08

how you have like a good angle and a bad

18:10

angle and you know what it is? When they set me

18:12

on that stage, I was like, all right, this is

18:14

going to be my bad angle. Oh, well, that's so funny

18:17

you say that because I just saw a picture of my

18:19

grandma from the early 1970s. And when I saw the picture,

18:23

it was just last night. And

18:25

I was like, Oh my gosh, do I look

18:27

like her? I've never found my grandmother to be

18:29

an attractive woman. And I saw

18:32

that picture and I'm like, I feel like

18:34

I might look like my grandma. And I

18:37

turned to Eric and I said, this is

18:39

my grandma. When she was about my age,

18:42

I said, I feel like I might look

18:44

like her. And he said, Oh, you do

18:46

look a lot like her. Your grandmother was

18:48

really beautiful. Oh, that's so sweet. Thank you

18:50

for saying that because I think you're beautiful,

18:53

right? He thinks you're beautiful. You

18:55

look like her. She's beautiful. I love that.

18:57

But yeah, funny. My face is going to

18:59

do just what my grandma McAlhoon's face did.

19:01

I mean, it's going to do it. That

19:03

is what it is. Our faces are genes.

19:05

It's our genes and I saw it just

19:07

from the side. I'm like, Oh, that's my

19:09

grandma McAlhoon's face anyway. But I love

19:11

being on that podcast because I do think there are

19:14

a lot of people out there that think they can't

19:16

fast or they don't like it because they were not

19:18

fasting clean. I really think

19:20

that's the thing everybody. The more we can

19:22

get that message out there. That's the message.

19:24

Yeah. Yeah. And you know, the thing that's

19:26

really interesting is how many people will come

19:28

into the community. And they say

19:31

almost the exact same thing that she said

19:33

is like, Oh, I tried fasting several years

19:35

ago and it was really hard and I

19:37

felt awful and they were having bulletproof coffee

19:40

because they had read that that's good

19:43

and it gets you into ketosis and

19:45

it helps you burn fat and whatever.

19:47

And nothing could convince them otherwise. So

19:49

they kept the bulletproof coffee and didn't

19:52

fast. And then they for

19:54

whatever reason were swayed to clean fast

19:56

and they tried it and what they

19:58

almost always say. is, or the other

20:00

thing is, is they'll say, I've continued

20:02

to fast with bulletproof coffee, but I've

20:04

seen this and that, and now I

20:06

want to try it clean, but it's

20:08

harder. The clean is

20:11

harder? Yes. At first?

20:13

Yes. For a few weeks. But

20:15

then if you can convince them to push through

20:17

that first few weeks, then

20:19

they're like, I mean, they're one over. Everybody

20:22

who switches from not a

20:24

clean fast to a clean fast, once their

20:26

body gets in the rhythm and... And adapts

20:28

to it. It's kind of like you

20:30

were not... Honestly, you were not fasting before. You were

20:33

having a liquid meal. Bulletproof

20:35

coffee is a liquid meal just

20:37

because it's liquid and somebody says

20:39

they could have it. That

20:41

doesn't make your body, you can't fool your body. Anyway,

20:44

melted butter is still butter. So

20:46

yeah, so if you're listening and you have

20:48

not been converted to the clean fast yet, just

20:51

take the clean fast challenge. Yeah, do it. Give yourself

20:53

a month. Twenty-eight days. Especially if you feel bad at

20:56

first. You'll be like, oh, my body really is learning

20:58

how to do something new. It's a sign that, oh,

21:01

I need to push through this. So, all right.

21:03

So now we have a question from a listener.

21:06

This question is from Lynn in

21:08

Montana. She says, I'm three months

21:10

new to the intermittent fasting lifestyle and happy

21:12

to be here. I find the support community

21:14

is essential in my journey. So hooray to

21:17

all of us. I have two

21:19

questions. First, what is this

21:21

inflammation you mentioned so often? I

21:23

understand fat loss and water loss,

21:26

but I can't get my brain

21:28

around inflammation. Next

21:30

question, what are the

21:32

benefits of coffee? I remember all

21:35

the over-the-counter weight loss pills had caffeine

21:37

as one of their main ingredients with

21:39

their claims of more energy and you

21:41

won't feel hungry. And then the prescribed

21:43

diet pills went further down the speed

21:45

lane. Don't get me wrong.

21:47

I love black coffee and I know I'm

21:49

addicted to my morning caffeine. I just wonder

21:52

if there are additional benefits to coffee when

21:54

it comes to fasting. I find

21:56

I'm drinking more coffee now than before and

21:58

I know eventually I'll... need to cut back.

22:01

Spoiler alert. No, you don't. It's

22:03

just me. You don't. We'll get

22:05

to that. She said, love listening to your

22:07

podcasts and I love asking questions in the

22:09

community. All right. Well, I'm going to tackle

22:11

inflammation. I'll let you tackle coffee. How about

22:13

that? Sounds good. Okay.

22:15

So inflammation, that's kind of my thing.

22:18

I have really

22:20

done a lot of research in

22:22

inflammation just because it's a driver

22:24

of disease. So when you're sick

22:26

or you have an injury,

22:29

your body creates inflammation

22:31

as a way to heal

22:33

that basically. You know, think

22:35

of COVID. We know COVID

22:37

is in a very, very

22:39

inflammatory illness, but that like

22:42

the virus is causing all this inflammation

22:44

in your body. And then that

22:46

inflammation just kind of stays there and hangs

22:48

around for a long time. We know that

22:50

about that, but there are people like I

22:53

would love to see a percentage that are

22:55

just running around with low grade chronic inflammation

22:58

all the time. And this is

23:00

completely a lifestyle issue. This is

23:02

an injury. This is an illness.

23:04

This is just lifestyle

23:06

as well as if you're

23:08

overweight, this was a fun

23:11

fact adipose tissue,

23:13

your fat actually releases

23:15

pro-inflammatory cytokines, which are

23:17

molecules that actually create

23:20

more inflammation. So

23:23

you're in this kind of vicious cycle where,

23:25

you know, maybe you haven't made good lifestyle choices

23:27

and then you are overweight

23:29

and then being overweight causes more

23:32

inflammation. So if you

23:34

do nothing else, even if you,

23:36

if you can change

23:38

your lifestyle choices, then eventually that

23:40

inflammation will start to recede once

23:42

you start to lose weight, then

23:45

you can reduce that inflammation as well. You

23:48

know, why is inflammation bad? Well,

23:50

chronic low grade inflammation is linked

23:52

to cardiovascular disease, high blood pressure,

23:54

cancer, chronic pain, arthritis, type two

23:56

diabetes, anxiety, depression, autoimmune disease, dementia,

23:58

the list just goes on and

24:01

on. So factors you can control

24:03

include diet, smoking, exercise, sleep, alcohol,

24:05

and then taking care of any

24:07

persistent viral and bacterial infections. And

24:09

what comes to mind for me

24:11

is oral health. A lot of

24:14

people have low grade kind of

24:16

chronic infections in their mouth or

24:18

even in their sinuses. And

24:20

those take a toll on your

24:22

body. Reducing allergens and environmental toxins

24:24

from your environment, using an air

24:26

purifier in your house, that kind

24:28

of thing. Watching what you ingest

24:30

and put in your body as

24:32

Jen talks about in cleanish. And

24:34

then stress. When you can mitigate

24:36

stress in your life, you can

24:38

also lower inflammation in your life.

24:40

So that's where when we talk

24:42

about changing your diet over time,

24:44

you can really help your body

24:46

by increasing fruits and veggies, eating

24:48

high fiber carbohydrates, because fiber helps

24:50

lower inflammation, choosing lean

24:53

protein sources, including plant proteins,

24:55

avoiding processed meats like

24:58

salamis, watching what you

25:00

ingest and put in your body as Jen

25:02

talks about in cleanish. And then stress. When

25:05

you can mitigate stress in your life, you can

25:07

also lower inflammation in your life. So

25:09

that's where when we talk about

25:12

changing your diet over time, you

25:14

can really help your body by

25:16

increasing fruits and veggies, eating high

25:19

fiber carbohydrates, because fiber helps lower

25:21

inflammation, choosing lean protein

25:23

sources, including plant proteins, avoiding

25:26

processed meats like salamis and

25:28

bacon, that sort of yep.

25:32

Avoid saturated fats and reduce

25:34

your omega sixes while increasing

25:36

omega threes. We all run

25:38

around this is prevalent society

25:40

with way too many omega

25:42

sixes in our body and

25:45

not enough omega threes. And

25:47

somebody I had seen on a podcast once

25:49

said, don't even focus

25:52

on eliminating the omega sixes if that's

25:54

overwhelming, just focus on increasing your omega

25:56

threes, because eventually you're going to help

25:58

your body balance that out. And

26:00

then reducing sugar and alcohol while increasing

26:03

daily activity can help. So

26:05

yes, we all have come into this

26:07

lifestyle with high levels of inflammation. You

26:09

see it in people's faces. I believe

26:12

this is why when we do a

26:14

face-to-face Friday, even a person who's only

26:16

lost five pounds, you can see a

26:18

drastic difference in their face, their eyes,

26:21

even their noses. It's true. And then

26:23

the eyes get bigger immediately as

26:25

the puffiness goes down. And we

26:28

need, inflammation serves a role.

26:30

Like if you sprain your ankle, you're going

26:32

to have inflammation around your ankle, the swelling,

26:34

right? That's doing something. It's serving a purpose.

26:36

But we just don't want to have chronic

26:39

too much of it. Same with insulin. Insulin

26:41

serves a purpose. We don't want to have

26:43

never, ever any insulin. We just don't want

26:45

to have chronic too much of it. We

26:47

want balance. We want to be right in

26:49

that sweet spot. All right, so let's talk

26:51

about coffee. So Lynn said, I know I'll

26:53

eventually need to cut back. And that's just

26:55

coming from the idea of if I really

26:57

like it and it's got a lot of

26:59

caffeine, it's coffee, it must be bad. There's

27:02

got to be something bad. I really should

27:04

cut back. And I

27:06

don't think that there's any reality

27:08

basis of thinking everyone needs to

27:10

cut back on coffee. Now, with

27:12

one caveat, if you're someone who

27:14

doesn't clear caffeine well and drinking

27:16

too much caffeine makes you feel

27:18

jittery and you can't sleep, exactly,

27:20

not everyone clears caffeine at the same,

27:22

right? I am a very quick caffeine

27:24

metabolizer. My DNA analysis showed me that

27:26

I don't clear alcohol well. So I

27:29

can drink coffee all the time. I

27:31

can't drink alcohol. But if you're someone

27:33

who feels fine, you don't get jittery,

27:35

you're able to sleep, then you

27:37

probably clear the caffeine well and it's

27:39

not causing problems that you should worry

27:42

about. Think about how you feel. The

27:44

research on coffee is very interesting. And

27:47

if you Google it, if you just

27:49

Google coffee and longevity and they actually

27:51

have studies where they followed people and

27:53

how much coffee that they drink and

27:56

the people who tend to drink more

27:58

coffee tend to be

28:00

healthier. and live longer. So

28:02

in summary, the research shows

28:04

increased coffee consumption tends to

28:07

correlate with increased good help

28:10

and longer life. So

28:12

the whole idea of, well, I probably should cut

28:14

back. That's coming from... Well, you know, here's where

28:16

I think it comes from. People are like, coffee's

28:19

addictive, it's a drug. Well, you know, oxygen's addictive

28:21

too, and I like to have it. We

28:25

do need oxygen. It reminds me of actually

28:27

posted a meme on Facebook this morning, and it

28:29

made me laugh so hard. And I'm going

28:32

to read it to you. It says, I've

28:35

heard people say that you don't need coffee to wake

28:37

you up. You also don't need

28:39

a parachute to skydive, but it helps. Oops.

28:46

And listen, if you don't drink coffee, you

28:48

do not need to start drinking coffee. Okay,

28:50

that's one of those things. Of course, coffee

28:53

if you hate it. Green tea has health

28:55

benefits, right? But I hate green tea, so

28:57

I would never drink it for some kind

28:59

of theoretical health benefit. But I do love

29:01

black coffee, so I can feel good about

29:03

drinking it. So don't add it if you

29:06

don't want to. If you don't like it,

29:08

there's no reason to have it. But if

29:10

you do like it, you should recognize that

29:12

there are health benefits, and it's the coffee,

29:14

not just the caffeine. Decaf has similar health

29:16

benefits. It's the polyphenols in the coffee that

29:19

are believed to be linked to the benefit.

29:21

So it's a very good for you thing

29:23

to have if you like it. But if

29:25

you don't like it, don't. Like Sherry was

29:27

talking about salmon. I don't eat fish because

29:29

I don't like it. And I know fish

29:31

is beneficial. I know fish is good for

29:34

you. Doesn't matter. I'm still not going to

29:36

eat it. So the same with coffee. If

29:38

you love black coffee, feel good about that

29:40

choice. If you don't, don't force yourself to

29:42

have any coffee at all. And it also

29:44

increases autophagy. Yeah, and

29:47

she was talking about how diet pills

29:49

have caffeine or whatever. And caffeine can

29:51

stimulate your metabolism to help you to

29:54

burn some more calories. However, once

29:56

you ingest it for a period

29:59

of time, that's... benefit like

30:01

goes away because your body gets used to it.

30:03

You adapt to it. Yeah. And for me,

30:05

if you're like me and you have the ADHD

30:08

brain, coffee helps me focus. That

30:10

is very true. Suits my brain. I'm the

30:12

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notes and on our website fastfeastrepeat.com. All

31:37

right, we have another quick question from Julian

31:39

Texas. She says, I've been doing intermittent fasting

31:42

since 2020. I

31:44

had about a year and a

31:46

half stall slash regain because of

31:49

unflavored collagen in my coffee. Oops.

31:51

My question is, do you think

31:53

people with autoimmune issues should do

31:56

longer eating windows so as to

31:58

not cause too much stress? on the

32:00

body. All right, first of all, let's

32:02

address the collagen and the coffee. I'm glad that

32:04

you figured that out, Julie, because collagen is food

32:07

for the body. It's protein source, and so you

32:09

want to keep that in your eating window. I

32:11

know a lot of people are promoting collagen for

32:13

many reasons, especially people who sell different types of

32:15

collagen, but it's definitely food for the body. Keep

32:17

it in your eating window, and I'm glad that

32:20

you moved it there. And it makes me sad

32:22

you would ruin your coffee like that anyway. People

32:25

like it, though. She was having unflavored

32:27

collagen, but they make all this stuff

32:29

that's like, basically it's creamer. Right.

32:32

Collagen creamer is what it is because it's flavored

32:34

and sweetened instead of like coffee mate. They're

32:37

using their flavored, sweetened collagen product. Anyway, don't

32:39

do that, everybody. Keep it in your eating

32:42

window if you need collagen. All right, so

32:44

let's talk about, again, we've got this concept

32:46

of, we've talked about it before, is fasting

32:49

going to cause stress on the body? That

32:52

is not a question that we can

32:54

give a universal answer to, like here's

32:56

exactly the amount of fasting that becomes

32:58

stressful versus not stressful. It depends on

33:00

you. Fasting has

33:03

helped me feel less stressed. So

33:06

for me, fasting

33:08

decreases stress on me. I know

33:10

it from how I feel, right?

33:12

That's kind of a common misconception

33:14

people throw out there. Fasting

33:16

is going to cause stress on the body. Well, you know what else causes

33:18

stress on the body? Exercise. So

33:22

there's a sweet spot and it's not going to

33:24

be the same for everybody. If I

33:26

do too much exercise, that is going to be

33:28

too much stress on my body. So I listen

33:30

to my body and do the amount that feels

33:33

right. The same with fasting.

33:35

And having an autoimmune issue doesn't

33:37

necessarily mean that fasting is going

33:39

to be extra stressful for you.

33:42

We've had people, you know, it depends on, there's so many factors

33:44

going on. We've had people with

33:47

Hashimoto's, for example, which is autoimmune

33:49

related to the thyroid. And

33:51

they will have amazing results.

33:54

It improves their Hashimoto's. So instead of saying, well,

33:57

I have an autoimmune issue, that means I can't

33:59

do it. I can't do longer fast. What

34:02

if the longer fast was the thing

34:04

that helped correct your autoimmune problem? So

34:06

you could be letting fear of, well,

34:09

this is gonna be too stressful, I can't handle it, keep

34:12

you from the thing that might actually be

34:14

the most healing. Now again, talk to your

34:16

doctor if you're not sure because there are

34:18

so many types of autoimmune issues, you know,

34:21

from alopecia to even to type one diabetes,

34:23

Hashimoto's, so many other things could be considered

34:25

autoimmune issues. But you've got to decide if

34:27

fasting feels stressful to you or not. And

34:30

remember, we say tweak it till it's easy. You

34:33

wanna find an approach that doesn't feel stressful. And

34:35

you might think that longer eating windows will feel

34:38

less stressful than shorter, but you might be surprised

34:40

the opposite is true for you. You

34:42

know, a nine hour window might feel more stressful

34:44

than a four hour window. Right.

34:47

Because you're like making so many more food decisions. Like to

34:49

me, having to make food decisions all day is more stressful.

34:52

Do you have anything you wanna add to

34:55

that, Sherri? No, but it kinda goes back

34:57

to the first question about inflammation and you

34:59

know, inflammation is a leading driver in autoimmune

35:01

diseases. So if fasting

35:04

reduces inflammation, then

35:06

by having short fasts and

35:09

you're not getting the benefit of that

35:11

lessened inflammatory response, then

35:15

you're not benefiting your autoimmune disease.

35:19

And notice we don't give blanket statements like,

35:21

yes, you should fast less if, because you're

35:23

so unique. You're your own study of one

35:25

and your body really will let you know.

35:27

After your body adapts to fasting, if you

35:30

keep feeling worse and worse and worse over

35:32

time, then that's a sign you need to

35:34

change something. Right. And there's

35:36

so many other things too that could benefit. You

35:38

know, a lot of people notice that when their

35:40

timing of their window is affects their sleep. Well,

35:43

sleep is gonna really affect stress on the body.

35:45

Right. And chronically sleep deprived is

35:47

very stressful for the body. And so many people

35:49

notice that when they shorten their windows and they

35:51

don't have them too close to bedtime and they

35:53

eliminate processed foods, that they sleep like

35:56

so much more soundly and better. And

35:58

so, you know, by. having a shorter

36:00

eating window and letting your body balance its

36:02

hormones and not having blood sugar fluctuations through

36:05

the night, all that, you know, that's going

36:07

to be a benefit too. So it's interesting

36:09

because like so many people want to say

36:11

fasting is stressful on the body, but they're

36:13

not talking about how stressful it is on

36:15

the body to eat all day. Right? That's

36:17

a good point. Yeah. Because that is stressful

36:19

on the body. Mm hmm. It is. So

36:22

yeah, I'm with Jen, I think you have to

36:24

play around and figure out what makes you feel

36:26

best, what timing of your window, what length of

36:29

window, what types of food, and you

36:31

know, be your own experiment of one. If

36:33

only there was a one size fits all

36:35

that we could say here is the formula

36:37

for everyone. Right. That'd be so nice, but

36:39

there isn't. Well, and then how much of

36:41

that is mental stress? You know, if you're

36:43

a person who is a big emotional eater,

36:45

and that, you know, is what gets you

36:47

through the day, then when you take

36:49

away food, now you don't have

36:51

that coping mechanism. And if

36:53

that's causing you a lot of mental stress, then

36:56

that's gonna have an effect. Right now.

36:58

So there's just too many factors to

37:01

say fasting itself is stressful.

37:04

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37:35

right, now it's time for our segment called what's your

37:38

why. And most of us

37:40

start intermittent fasting with weight loss as a

37:42

very high up on our list of why

37:44

but it is so much

37:46

more than just a weight loss approach. In

37:49

28 day fast start day by day,

37:51

I ask readers to craft their why

37:53

statements before beginning because when your why

37:55

is deeper than weight loss alone, you're

37:57

more likely to find long term success

38:00

and view intermittent fasting as a lifestyle.

38:02

So this week we have a wife from Gale.

38:04

She said, my why is that I didn't think

38:06

I had many more starting overs

38:08

left in me. 50

38:11

years of dieting, losing weight, and regaining

38:13

weight had worn me down. I stumbled

38:15

across One Meal a Day in a

38:17

magazine article and a week later, Jen

38:19

and Sheri's podcast. The intermittent fasting lifestyle

38:21

fit into my life, which is such

38:24

freedom after all the years of me

38:26

trying to fit into different and restrictive

38:28

diets, some with special foods, and most

38:30

with way too many rules. Now

38:32

instead of my why, I think,

38:35

why not? Because IF has afforded

38:37

me so much freedom, non-scale victories

38:39

I never expected, and a

38:41

health plan that truly feels like a

38:43

lifestyle. Well, I love that. I love

38:45

that too. Yeah, and I like

38:47

the way that she phrased that. After all

38:50

the years of her trying to fit into

38:52

different and restrictive diets, now

38:55

this fits into her life. Right,

38:58

and that is the great thing about fasting, is you

39:00

can make it fit into your life, no matter

39:02

what you have going on. Truthfully, yes. All

39:04

right, now we have a question from

39:06

Abby in Oklahoma. Abby says, I've been

39:09

doing intermittent fasting for two months, but

39:11

only clean fasting for two weeks. I

39:13

listened to fast-feast repeat after my coworker told

39:16

me how big the difference can be. Thanks

39:18

for being so clear in your book, Jen. I

39:20

am currently doing anywhere from 16.8 to 19.5, depending

39:24

on my day and how my body is feeling.

39:26

I'm 41, five, four, 136 pounds, and

39:30

I've been very motivated to stay healthy with

39:32

clean eating and exercise since my 20s through

39:35

moderate workouts four to five times a

39:37

week and living low-carb but not no-carb.

39:39

I was definitely at three full meals

39:41

plus two snacks a day kind of

39:43

gal though. I am at

39:45

a healthy weight, but I'm starting to feel

39:47

some effects of perimenopause. Both my parents plus

39:50

my older sister have either been through or

39:52

are going through cancer diagnosis and treatment. I

39:54

am really looking for that health plan with

39:57

the side effect of weight management as I'm

39:59

getting older. which Jen talks

40:01

about. Cancer prevention and long-term

40:03

health are my priorities. From the

40:05

book, I now realize fasting while

40:07

drinking coffee with a little monk

40:09

fruit and a splash of creamer

40:11

would not be part of a

40:13

clean fast. I've now switched to

40:15

black coffee and unflavored and unsweetened

40:17

tea during my fast. Since I

40:19

switched to clean fasting, hunger surprisingly

40:22

isn't the issue for me, but

40:24

instead a really bad acne breakout

40:26

along my lower cheeks and jawline

40:28

and then also generalized irritability. I

40:30

am prone to acne from time to

40:32

time but not like this with eight

40:34

painful cystic acne sites at once and

40:36

then my poor husband with my moods.

40:39

Help! Could these be detoxing or

40:41

transitioning side effects of intermittent fasting?

40:43

If yes, will they pass? Is

40:46

there something else I could be doing to help with

40:48

these side effects? In a nutshell, yes. This

40:51

absolutely could be detoxing. You know, your

40:53

body holds on to so much toxins

40:56

and stuff. We do hear from people

40:58

that during the first month or so

41:00

of fasting a lot of people are

41:03

like, help! All of a sudden I

41:05

have acne like I'm a teenager and

41:07

that's really your body just purging all

41:10

that junk and it goes away and

41:12

I guarantee that you will have more

41:14

clear skin than you've ever had and

41:17

we actually had a lady in community

41:19

today share a really astonishing picture. When

41:21

I saw that I remembered, you know, her question.

41:24

She has struggled with cystic acne as

41:26

an adult and she is one month

41:28

in and her skin is so clear.

41:31

She showed before and after pictures and

41:33

she is so happy about it and

41:35

I told her that she was really

41:37

lucky because some people do see an

41:39

increase in the beginning and she didn't

41:41

experience that. So yeah, just

41:44

give it time. It'll pass. You're

41:46

only two weeks in. To the

41:48

clean fast. Which you know to

41:50

me is almost like starting back at square one.

41:53

From a reformed quote unquote

41:56

dirty faster. I definitely had to

41:58

go through the fat out. process.

42:00

And I was 18 months into fasting at the

42:02

time when I switched to the clean fast. So

42:05

your body still has to figure out what to

42:07

do and where to pull energy stores from. And,

42:10

you know, I think that's probably where your

42:12

kind of irritability is coming from. And as

42:14

soon as your body figures

42:16

out how to tap into your fat

42:18

stores for energy, your hormones are going

42:20

to be more balanced and you're not

42:22

going to have any blood sugar dips

42:25

and that irritability is going to go

42:27

away. I can almost guarantee you. Yeah,

42:29

I was going to say all that exact same thing.

42:32

You're really, since you were doing fasting for two months,

42:34

but you were not fasting clean, so you're two weeks

42:36

in and yep, it's just typical

42:38

adjustment period stuff. All right. So

42:40

we have a book recommendation this week from

42:42

Too Comfortable. The book,

42:45

The Comfort Crisis, really resonated with

42:47

me. She says, it made me think

42:49

about how being too comfortable with food

42:51

at our fingertips constantly and physical activity

42:54

becoming less of a necessity that

42:56

we are growing unhappy and unhealthy. I

42:58

enjoyed the author's quest to battle

43:00

this. I think about this during

43:02

a longer fast. Then I think

43:05

hunger is not an emergency. And

43:07

so I looked up this book,

43:09

The Comfort Crisis, and basically the

43:11

book poses the question, could our

43:13

sheltered temperature controlled, overfed, under challenged

43:15

lives actually be the leading cause

43:17

of many of our most urgent

43:20

physical and mental health issues? The

43:22

author, Michael Easter, he interviewed experts

43:24

from around the world to try

43:26

to discover the answer to this.

43:29

And the book outlines a blueprint to

43:31

revolutionize your life by embracing discomfort.

43:33

And it sounded really interesting. And

43:36

I have said this before, we're

43:38

in this like, instant gratification lifestyle.

43:40

You know, if we want it,

43:43

we have it. If

43:45

I want pizza, I don't have to make dough and

43:47

let it rise. I just order a pizza and it

43:49

comes to my house. I don't have to get off

43:51

my couch, right? So, anyways,

43:54

I went ahead and put a link in the

43:56

show notes, because I know sometimes people forget what

43:58

we've said. So it's there. You can go. look

44:00

for it yourself. Awesome. All right, Sarah

44:02

from Massachusetts shares, my husband just came

44:04

home from his dentist with a handout

44:06

about high levels of PFAS in some

44:08

brands of dental floss. So I thought

44:10

I'd pass along an article that links

44:12

a study. And in the spirit of

44:14

trying to be more cleanish, here it

44:16

is. And it is a

44:18

study called Dental Floss Harmful

44:21

Chemicals. I'm looking at the link there.

44:23

We're going to have it in the

44:25

show notes. It's in the show notes.

44:27

Yes. So she said, it would be

44:29

great if more people knew this information.

44:32

I certainly wish I had known it

44:34

sooner. My husband's dentist recommends switching to

44:36

Listerine Ultra Clean, Cocoa Floss,

44:38

Smart Floss, or Generic Waxed Floss. And

44:40

Sarah said she's having trouble finding unflavored

44:42

versions, but a possible tiny insulin release

44:45

before bed while she's using flavored toothpaste.

44:47

Anyway, it seems a small price to

44:49

pay for avoiding putting Teflon in her

44:51

mouth every night. And I agree. You're

44:54

brushing your teeth. If the floss is

44:56

flavored, it's going to be very, very

44:58

brief, short period of time. Yeah. And

45:00

I actually looked at the article and the brand I

45:02

use is one that they tell you not to

45:05

use. Uh-oh. And

45:07

I floss constantly. Uh-oh. So

45:10

definitely on the hunt for new dental floss. I've

45:12

worked so hard to eliminate Teflon from my life.

45:14

I had no idea. I was putting it in

45:16

my mouth. I never thought about that for one

45:18

second, as cleanish as I try to be. I

45:21

never thought of dental floss, Sherri. I feel

45:23

dumb. If I'm dumb, though,

45:25

you're dumb too. Sorry. We're dumb.

45:27

Neither of us are dumb. But

45:30

I feel silly for not having thought of it,

45:33

though, really. It just goes to show you how

45:35

we are exposed to toxins that we don't even

45:37

know we're exposed to. Or think about. We don't

45:39

think about it. Yeah. But that's once

45:42

you find the brand that's not got that in there,

45:44

you just make that change and you're done making that

45:46

change. It's easy. Yeah. So thank you, Sarah. So before

45:48

we get to our tweak of the week, I want

45:50

to talk about my books and which ones you need.

45:53

If you're new to intermittent fasting or you're

45:55

restarting after a break or you feel like

45:57

your fasting's gotten a little sloppy and you

45:59

need a. fresh, then

46:01

you're going to want 28 day fast

46:03

start day by day, the ultimate guide

46:05

to starting or restarting your intermittent fasting

46:08

lifestyle. So it sticks. And

46:10

this is the companion book for fast-paced repeats.

46:12

You're going to want to have that one

46:14

as well. It is the comprehensive guide for

46:16

delay, don't deny intermittent fasting. It literally has

46:18

everything you need when you have a question

46:21

or you need a refresher on a topic.

46:23

And if you're a settled intermittent faster and

46:26

you know you want to clean up what

46:28

you're eating, your personal care products, your dental

46:30

floss, and

46:32

the cleaning products you're using in your home, then

46:34

I think you'll enjoy cleanish. And

46:36

it might feel daunting at first, but if

46:38

you take it step by step, make little

46:40

changes here and there before you know it,

46:42

you'll be living a more cleanish lifestyle yourself.

46:44

So now it's time for our tweak of

46:46

the week. You know, I always say tweak

46:48

it till it's easy, but the tweak that

46:50

works for me might not be the one

46:53

that works for you. And that's

46:55

why it is so helpful to hear from

46:57

other intermittent fasteners as they share how they

46:59

are making intermittent fasting work for them. And

47:02

this tweak was submitted by Nancy in

47:04

Fair Play, Colorado. And we love Nancy.

47:07

She's in our community. Yes, we do. Nancy

47:09

said, Happy Scale. Change

47:11

the graph colors to all green

47:13

for losses and gains. The

47:16

red always mocked me and brought out

47:18

diet brain. But everything green,

47:20

it becomes just data and doesn't cause me

47:22

to feel bad or beat up on myself.

47:25

It's just a fluctuation. That

47:27

might be a silly tweak, but it's made all

47:29

the difference for me. I

47:31

love that. I love it too. And it's really,

47:33

it's all just the mental game and knowing what

47:35

you need for yourself, right? Well,

47:38

this week we have a message from

47:40

Mandy from Atlanta. She shares a quote.

47:42

She says, Henry Ford said, failure

47:45

is the opportunity to begin again

47:47

more intelligently. I have

47:50

never once had the thought of falling off the wagon

47:52

when it comes to IF. But I

47:54

have made mistakes along the way. I've just

47:56

recently gained 15 of the 32 pounds

47:58

I lost due to window creaking. and

48:00

overindulgence during the holiday months. I

48:02

thought for sure I.F. would make

48:04

me bulletproof during the holidays. Unfortunately,

48:06

did not. After the holidays were

48:09

done, I ran across this quote by Henry

48:11

Ford and the timing could not have been

48:13

more perfect. Instead of looking at my quote,

48:15

failure during the holidays is

48:17

a bad thing. I am simply looking

48:19

at it as a way to move

48:21

forward more intelligently. I am not bulletproof.

48:23

I must put in the work every

48:26

day. I need to be careful about

48:28

window creep and overindulging too much during

48:30

my window. I've learned something from my

48:32

experience and instead of feeling like a

48:34

failure, I feel better equipped to handle

48:36

holidays or any special event in the

48:38

future. And you know, we

48:40

all make mistakes in life. It's how you learn from

48:42

them. Right. And how you move forward stronger

48:44

from them that turns that

48:47

negative event, if you want to call it that,

48:49

you know, into a positive. If we keep making

48:52

the same mistakes over and over again, we're not

48:54

growing, but if you take your mistakes, you learn

48:56

from them. I mean, like me and salmon. How

48:59

many times do I have to eat salmon before

49:01

I realize it's a bad choice for me? But

49:04

first the tidy, how many years did it take

49:06

me to realize, oh, you know, alcohol really doesn't

49:08

work for me. You're

49:11

not going to sleep, Jen. You're going to

49:13

be awake at three in the morning going, why did

49:15

I drink that wine? Anyway, but it also made me

49:17

think about, you know, we've got summer coming up and

49:20

it never fails. Come Labor Day, we have

49:22

so many people come into the

49:24

community and they're kind of beating

49:27

their selves up because they had too much

49:29

summer in their summertime. Right. So

49:31

as this podcast comes out, it

49:33

is June the 12th. So

49:36

all you teachers, you're out of

49:39

school for the summer. We got

49:41

vacations, travel, camping, whatever. I want

49:43

to encourage you to not treat

49:47

summertime like one big special

49:49

occasion. Yeah. It's

49:52

hard. I love summertime. I love

49:54

summertime. I love summertime. But this

49:56

is the time to really realize like when

50:00

windows still need to be closed or

50:02

you're going to be sad on labor

50:04

day. So that's my summertime

50:06

warning for you. Summer happens every

50:09

year. Nicole That's right. Let

50:11

fasting help you get through it and

50:13

enjoy your vacation, but you might not

50:15

want to have 12-hour eating windows every

50:17

single day of a seven-day vacation. You're

50:20

not going to feel your best if you do. I

50:23

wouldn't feel good doing that. You know, maybe

50:25

if you normally have a five-hour window, have

50:27

an eight-hour window, or some

50:29

days have five, some days eight. If

50:32

I ate two restaurant meals in a day, I would feel

50:34

terrible. Nicole Yeah. And there's no good

50:36

hotel breakfast out there. I mean, there might be

50:38

a few, but they're far and few between. So

50:41

I mean, I'm not going to say I've never

50:43

eaten a brunch on vacation. I have, but it

50:45

better be window worthy. Nicole

50:47

Exactly. If it's the free breakfast from the hotel, skip

50:50

it. Maybe one day let yourself have it and then

50:52

be like, yeah, that wasn't good. Do it the first

50:54

day so you can get it out of your system

50:57

and say, oh yeah, that wasn't worth it. Nicole

50:59

But worse than your pants feeling tight, here's what

51:01

I hate to see. People go on vacation,

51:03

they have long windows or they have no windows.

51:06

They're like, I'll just set fasting aside for

51:08

this week. But what I see happen and

51:10

it makes me really sad is they come

51:12

back and then it's really

51:14

hard to get started. And sometimes they

51:16

don't restart until

51:18

months have passed and their

51:21

pants no longer fit. Nicole Yeah. Nicole So that's what

51:23

I don't want to see happen. I hate to see

51:25

people put a pause on fasting and then forget to

51:27

come back to it. Nicole Right. That does

51:29

happen a lot. Yeah. Nicole So

51:31

with love, close those windows this

51:34

summer. Nicole Great advice. Nicole

51:36

Thanks so much for listening today.

51:38

We would love to have you

51:41

join us in the Delayed On

51:43

Tonight community where you can interact

51:45

with both me and Sherry, plus

51:47

the most supportive bunch of intermittent

51:50

fasters you'll find anywhere. Go to

51:52

jenstevens.com/community to join us. Nicole Don't

51:54

forget to subscribe to this podcast through your

51:56

favorite podcast app. And if you haven't already,

51:58

please leave us a five star review.

52:01

That helps new listeners find the show and

52:03

we really appreciate it. We're

52:05

a community driven podcast so

52:07

to submit your success stories,

52:09

your questions, your favorite, tweak

52:12

it till it's easy moments

52:14

or anything else you want

52:16

us to share on the

52:18

podcast go to fastfeastrepeat.com/submit and

52:21

then listen each week to see if we share

52:23

your submission or answer your question. Until

52:26

next week, thanks for listening. We

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