0:01

Some people just know the best rate for

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you is a rate based on you with

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Allstate. Not a rate based on

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Terry who keeps... ...and

0:10

makes the car behind them. Oh

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no, they're about to... Save

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with DriveWise and the Allstate app and only

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pay a rate based on you. Not

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available in every state, subject to terms and conditions, rating factors and

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savings vary, and in some states your rate could increase with high-risk

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driving. Allstate Fire and Casualty Insurance Company

0:29

in Affiliates, Northbrook, Illinois. Welcome

0:33

to Fast Feast Repeat, intermittent fasting

0:35

for life. I'm Jen Stevens,

0:37

author of the New York Times bestseller Fast

0:39

Feast Repeat. And I'm Sherry

0:41

Bullock, long-time intermittent faster and health

0:43

and wellness advocate. Please

0:46

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

0:54

I are not doctors, so make sure

0:56

to check with your trusted healthcare professionals

0:58

before making changes, especially when it comes

1:01

to any medical treatments or medications. Whether

1:03

you're new to intermittent fasting or an

1:06

experienced intermittent faster, tune in each week

1:08

to get inspired, to learn, and to

1:10

have some fun along the way. Hi

1:15

everybody, we are so glad you're here today.

1:18

Welcome to this week's episode of the Fast

1:20

Feast Repeat, intermittent fasting for life podcast. How

1:23

are you doing today, Sherry? I'm doing

1:25

exceptionally well. I'm so glad. You don't

1:27

know why? Why? My husband's out

1:29

there cleaning the house right now. That's pretty

1:31

awesome. Are we going

1:33

to hear some vacuuming?

1:36

Three times before we hear

1:38

vacuuming? No. Are

1:40

you all having people over? No. He

1:44

just wants to clean all. Well, his

1:47

birthday's Thursday. We don't

1:49

have the baby. She's at the vet's. She's

1:51

having her second surgery. It's the

1:53

dog. Sorry. I

1:56

knew it was the baby. Funny

1:58

story, I called the vet last week. week. And

2:01

I said, I was calling about my daughter, Lulu. And

2:05

then I went, I'm sorry, my dog. She said,

2:09

your doctor. My doctor. That's

2:13

funny. Yeah, we call it the baby's having her

2:16

second knee surgery. And it was supposed to be

2:18

today. But apparently there was a mess up. And

2:21

so they kept her and they're doing it first

2:23

thing tomorrow. And then we get her back Thursday.

2:25

And so we kind of have this

2:27

like free day tomorrow that we weren't expecting.

2:29

And it says day off. And

2:32

he wants to go kayaking. So Oh,

2:34

well, that sounds fun. He said, when you go in

2:36

there record, I think I'll clean up the house so

2:38

that you don't feel like you have to do that

2:40

tomorrow on my day off. Love it. He's

2:42

motivated. There you go. Well,

2:45

have fun kayaking. Yeah, I'm

2:47

excited. All right. Well,

2:49

this week we have a celebration from

2:52

Rachel in Miami. Have you ever

2:54

been to Miami, Jen? I have

2:56

been to Miami. We got on a cruise ship there

2:58

one time. And we it

3:00

was when we lived in Augusta. And we

3:02

had driven to Tampa before, which is a

3:04

while away. We also driven to Jacksonville. We

3:06

driven to Orlando. And I'm like, Florida, look

3:08

down there. Miami's not that much farther. It

3:11

is a long state. I was

3:13

like, Florida, why are you so long? We just

3:16

drove and drove and drove and drove. And I

3:18

said, I am never driving to Miami again. I

3:20

also went when I was a little girl, my

3:23

stepfather at the time his parents lived in Miami.

3:25

And I remember going there as a little girl

3:27

and there were oranges on the tree. And we

3:29

went deep sea fishing and there were sharks. I

3:31

just remember that trip. And they were Polish. They

3:34

were a Polish family and they had beets. And

3:36

I was like, I'm not eating that. But

3:39

his dad was eating beets. So that's my

3:41

Miami memory. I've never been

3:43

it always looks like a rowdy

3:47

time. I don't know. Like

3:49

anytime I see videos of Miami or

3:51

something, it always seems like a fun

3:53

kind of rowdy place. Yeah,

3:55

I don't know. It reminds me of

3:57

Vegas in a way like maybe there's

4:00

always something happening and yeah. Like

4:03

a fun atmosphere. I don't know, we just went to the

4:05

cruise terminal that time and when I was a kid I

4:07

had no memory of any of that. Well

4:09

I think there's supposed to be amazing food in

4:12

Miami. Yeah, I bet there is. All

4:15

right, Rachel in Miami, maybe we'll come visit you. She

4:18

said, hi, Jen and Sherry. I was going to

4:20

just post this as a response to

4:23

the podcast episode on your website

4:25

regarding the lurkers in the community

4:27

and encouraging them to post. But

4:30

I decided that maybe this is really more

4:32

of a celebration. I

4:34

started intermittent fasting, May the

4:36

2nd, 2024 and I have

4:38

never looked back. And as we

4:40

record this today, it is June the 4th. She's about

4:42

a month in, yeah. I

4:45

have never felt such freedom from

4:48

food. I know you both say

4:50

that if you're not going to weigh all the time to

4:52

make sure to measure, I don't do either.

4:55

Intermittent fasting has truly given me the

4:57

ability to just feel good. I don't

4:59

need weight or measurement to know I

5:01

feel better. Last time I weighed,

5:03

which was December 31st of 2023, nothing

5:07

like setting yourself up for the new year, I

5:10

was down 18 pounds. You know

5:12

what I think? I think that she actually meant to say

5:14

that she started in 2023. You

5:17

know, now that I'm reading that, I think so too. So

5:20

she's a year in. Yeah, she's a year

5:22

and a month in, not one month in.

5:25

All right, that helps to clarify.

5:27

Sorry about that, Rachel. Yeah, I think she's

5:29

a year in. So yeah, so

5:31

she weighed December 31st. She said

5:33

I was down 18 pounds. I

5:36

am five foot five, 140 pounds. Not

5:39

a fast weight loss by any means, but I'm

5:41

a good weight for my height. So I'm not

5:43

looking to lose a whole lot more. But

5:45

the fact is, I don't even care if I

5:48

lose more weight. My body is

5:50

smaller, my clothes fit better, my

5:53

stomach is no longer bloated, my

5:55

legs are skinnier and firmer. I

5:57

do walk every day and I do some body

5:59

weights. but nothing crazy. But

6:01

the fact is I can see the changes

6:03

and IF has given me the ability to

6:06

not care about the numbers at all. I

6:09

had no trouble starting my fast at 16.8

6:12

and I've since moved to 24. But

6:15

often I shifted around depending on what is going

6:17

on that week. If we have an

6:19

event to go to or going out with friends, I

6:21

shift the window to where I need it to be.

6:24

I never stress about it. On

6:26

what diet were we ever able to

6:28

not worry about it? I

6:31

don't do honesty pants or anything. I

6:34

just know how I feel. If I'm bloated, I

6:36

can feel it. And I know I

6:38

need to tighten my window up. I think

6:40

the freedom that comes with IF is just

6:43

unmatchable. It has changed my life for sure.

6:46

I think the book should be

6:48

called Fast Feast Freedom Repeat.

6:51

If weighing and measuring makes people feel

6:53

good, great. But for me, the mental

6:55

wellbeing of just knowing I'm doing the

6:57

right thing and the freedom from worrying

7:00

about anything regarding food is amazing and

7:02

makes the weighing and measuring unnecessary. I

7:04

know I feel great doing IF and I wanna

7:07

thank you so much for bringing so much knowledge

7:09

and education to us in your podcast. I

7:11

love that. Rachel, I

7:14

love that. And congratulations for the

7:16

freedom. I'm just thinking about that. I

7:19

don't, I have just weighed like every day of

7:21

my life for so long as what I do.

7:23

I can't even imagine not weighing. I

7:26

really think I have a really, I mean,

7:28

I have gone periods of time without weighing

7:30

and the scale always is up

7:34

when I get back on it. So I'm the

7:36

kind of person that I push the boundaries on

7:38

things. I'm not

7:40

exactly a rule follower. I'm gonna push

7:42

things as hard as I can. Well,

7:45

research shows that people who weigh tend

7:47

to maintain. That is what

7:49

research shows. People who

7:51

weigh are more likely to

7:53

maintain. That is,

7:55

but, again, that doesn't. For me it's out

7:58

of sight, out of mind. That doesn't mean that that is

8:00

true. for 100% of people because I haven't weighed since 2017.

8:03

So in general, if we

8:05

were going to make a blanket statement, for

8:08

most people, having that

8:11

accountability tool tends to be helpful.

8:14

But that doesn't mean everybody needs to weigh. Think

8:17

about it. Before scales were, people didn't

8:19

have scales. They just lived. Well,

8:21

and I'll say too, I

8:24

don't think I've ever had a bad

8:26

relationship with a scale, no matter what it says. To

8:29

me, it's just data. I'm

8:32

not a person that gets tied up in feeling

8:34

bad about myself because of my weight. I'm

8:38

either happy with my body or I'm unhappy

8:40

with my body at that point. And

8:43

the scale doesn't really affect that feeling for

8:45

me. But I know for a lot of

8:47

people, the scale really affects how they feel.

8:50

And so if you're one of those people that

8:54

that scale is beating you up every time you

8:56

step on it, then don't step on it. Well,

8:59

that's exactly right. And that was the

9:01

thing for me because it made me

9:04

start to feel like, die your brain.

9:06

Yeah. And the other thing I was

9:08

going to say too in maintenance, and

9:11

I see this happen too, especially with

9:13

women, I don't know that men do

9:15

this like women do. If

9:18

135 is good, then 130 must be better. And

9:22

when do you stop? And

9:25

so then that can become

9:27

really unhealthy, chasing that elusive,

9:29

perfect weight that doesn't exist.

9:32

So anyways, congratulations, Rachel. I'm so

9:34

glad that you are feeling the

9:37

freedom. All right. So

9:39

now we have a question from a

9:41

listener. This question is from struggling after

9:43

one year. Hi, I

9:45

have been fasting for one year. Initially,

9:48

I lost seven kilograms within the

9:50

first five to six months. Then

9:52

my weight loss stopped. I

9:54

am 163 centimeters and currently 80 kilograms. I

9:59

would need to lose. 10 more kilograms

10:01

ideally, but honestly, I would even be

10:03

happy with five. I am 34 years

10:06

old and when I was 20,

10:08

I used to weigh around 60 kilograms.

10:10

My weight gain after having two kids when

10:13

I was around 26

10:15

to 27 years old. So

10:17

I also have pulled this in. Sherry put

10:19

some notes in here about that

10:22

was, she currently weighs around 175 pounds and she's

10:24

about 5 foot 4 and her goal weight is

10:26

around 155 before

10:33

kids, oh yeah, before kids she weighed around 132.

10:35

And I also put her into the Smart BMI

10:39

because you have to do that. And

10:42

according to this, I didn't have her age,

10:44

but I just saw it on there. So

10:46

I put it back in with her age.

10:48

And according to the Smart BMI, yes, she

10:50

is in the moderately overweight. She's not in

10:52

the healthy weight range quite yet. So I wanted

10:54

to check that out because sometimes people could be

10:57

right in the middle of the healthy weight range

10:59

and want to lose what we might call

11:01

vanity pounds. But in

11:04

this case, she's slightly above the healthy

11:06

weight range. So she said, I

11:08

do clean fasting for 18 to 19 hours

11:11

a day drinking only water. Recently,

11:13

I've been suffering even with my fasting

11:16

periods. In the past, it was fine.

11:18

I could easily go 18 hours, but

11:20

in recent weeks, I'm struggling and praying

11:22

for the fast to be over. I

11:25

do not use chewing gum or medicine,

11:27

but fasting stopped being a pleasure for

11:29

me. I can survive

11:31

the fasting time. I

11:33

can force myself. But

11:35

the problem is that I am not losing anymore

11:37

and I am overeating in my window and

11:40

I don't know how to stop it. I

11:42

think I developed overeating from fasting.

11:45

I try to eat to satiety,

11:47

but I always go much beyond

11:49

satiety. I've tried several techniques, eating

11:51

slowly pauses between meals, but have

11:54

not had any successes. In

11:57

my eating window, I mostly eat home cooked meals and a

11:59

variety of foods. a variety of vegetables,

12:01

meat and potatoes, but I don't know

12:03

how to stop eating sweets. I

12:05

have tried several times and nothing worked. For

12:08

a whole year, I thought that fasting would be my answer

12:10

to keeping weight off for a lifetime, but I started

12:12

to feel that maybe I am that 1% of

12:15

unlucky people from whom fasting may

12:18

not work. Any

12:20

ideas how to start losing again, thanks.

12:23

Gosh, I wish I knew what protocol she was using.

12:26

Oh wait, there we go. Clean fasting 18 to 19 hours

12:28

a day, there it is. 18

12:31

to 19 hours a day. So I have a

12:33

few thoughts. For

12:35

some people, you say 18, 19 hours a day. I

12:39

don't know how diligent

12:41

are you about keeping your

12:43

windows tight. If

12:46

I was to eat an

12:48

indulgent six hour window every single

12:50

day where I ignored

12:53

satiety, I would no

12:55

longer be flipping the switch every day and

12:57

getting into ketosis, which would

12:59

make fasting hard every single day. Because

13:03

you're getting to that hard part of

13:05

the fast where your body wants to

13:07

flip the switch, but then you're opening

13:09

the window. And then

13:11

you're not ever really depleting your glycogen

13:13

stores, and you're kind of riding that

13:15

edge of fat adaptation. And so it

13:18

makes fasting feel hard, kind of like

13:20

in the beginning before you started

13:23

shifting into fat burning.

13:26

And I have a feeling that that is what's

13:28

happening for you. I think

13:30

you are no longer getting

13:33

a ketosis. So thoughts

13:35

of food are prevalent. You're

13:38

not getting the appetite correction.

13:40

You're not getting the benefits of

13:42

it. So

13:45

you got like, like

13:47

I think maybe your windows were just a little

13:49

too long, which kind of sets you up for

13:51

this sort of cycle

13:54

of hard fasts, not

13:57

having appetite correction, overeating in your stomach.

13:59

window and that has now become your

14:01

pattern. So if

14:04

I had a few suggestions for you,

14:06

I 100% believe that

14:08

this is going to work for you. You're going

14:10

to have to dial in your eating windows. So

14:13

we've said this before, don't

14:16

I like I wouldn't pay attention to your fasts. You say

14:18

you fast 18, 19 hours a day. Ignore

14:21

that part, start focusing on your windows. Sounds

14:24

like you're cooking most of your foods from home,

14:27

you know, vegetables, meat and food.

14:29

So just really focus on food quality in

14:31

your window. Really focus

14:34

on getting in touch with satiety

14:36

in your window. And for that,

14:38

that may mean how you structure

14:40

your windows. Are you opening with

14:42

a hearty snack and then you're

14:44

closing with your meal? Are you

14:47

opening with a meal and closing with a snack

14:49

if you need one? Are you doing

14:51

two light meals one at the beginning of

14:53

your window, one at the end of your

14:55

window? So you know, you can play with

14:57

that a little bit. And

14:59

as for stopping eating sweets, don't

15:03

buy them, don't put them in your house, get them out

15:05

of there. If you can get them

15:07

out of there, you can get those

15:09

windows down to four to five hours

15:12

every single day. And really, really, you

15:15

know, dialing in satiety, you're gonna get your body

15:17

to flip the switch again, you're gonna shift back

15:19

into fat burning, your fasts are not going to

15:21

be hard anymore. And you're gonna start to see

15:24

the scale move again. Yeah, I

15:26

was gonna zero in on that sweets part

15:29

because that's the part. Listen,

15:31

look, everybody who's listening is one or

15:33

two types of people want one of

15:35

two, you're either someone who can

15:38

easily avoid sweets. And

15:40

when you have them, you can have a little bit and

15:43

stop eating them like me. I

15:46

like ice cream. If I have it in the house, I

15:48

will eat too much of it. So I don't have it.

15:50

But overall, I'm fine. But

15:52

there are other people who cannot moderate

15:55

with sweets. And I have been around

15:57

the intermittent fasting world long enough to

15:59

know that if you feel

16:01

like you're someone who cannot moderate with

16:03

sugar, then you

16:07

probably cannot. And there

16:09

are people who have to give up

16:11

sugar, like someone

16:13

who is an alcoholic and has to give up

16:15

alcohol. And I didn't used to think

16:17

that. You know, how we run everything through our own personal

16:19

lens of like, well, just, you know, you can have a

16:21

little bit just like me. But

16:24

I really do now, I've changed my thinking

16:26

after being around people who genuinely

16:28

cannot moderate with sugar. And,

16:31

you know, hearing it the way it

16:33

lights up your brain, like heroin,

16:35

for, you know, I know we don't, our brains

16:38

don't all light up from the same substances for

16:40

me. It's cheese. No, I'm not really addicted to

16:42

cheese, but my brain really is happy from

16:44

cheese. But sugar is

16:46

not my particular struggle. But

16:50

if you, let's just flip it and talk a bit

16:52

if it were alcohol. I

16:54

don't know how to stop drinking alcohol. I've tried several

16:57

times and nothing worked. That would

16:59

be the way an alcoholic would describe

17:01

their struggle with battling too much alcohol.

17:04

And the only thing that

17:06

works for someone who is

17:08

an alcoholic is to stop

17:10

consuming alcohol. If every

17:12

time you have a little alcohol,

17:14

you cannot stop and you are

17:16

out of control with it, that's how you say, oh,

17:19

I'm an alcoholic. And I want

17:21

you to consider, I don't know for sure, I'm

17:23

just going from what you said, I don't know

17:25

how to stop eating sweets. That

17:28

sounds like the similar kind of

17:31

a thing. If you literally cannot

17:33

stop eating sweets, you may be

17:35

somebody who needs to have zero

17:37

sugar. That doesn't

17:39

mean you can never have fruit. That doesn't

17:41

mean you can't have things like that. But

17:43

when we're talking about sweets,

17:47

refined sugar, ice

17:50

cream, cookies, cake, chocolate

17:52

bars, candy, if

17:55

you cannot stop eating those things, you've

17:57

got to figure out a way to stop eating.

18:00

stop having it because if you can't moderate

18:02

it with it, just like an alcoholic can't

18:04

moderate with alcohol, you may not be able

18:06

to moderate with sweets. And I know

18:10

it's not easy to give something up that

18:12

you love and it's making your brain light

18:14

up in a certain way, but we've had

18:16

people in our community who have needed to

18:19

give up sugar for their own personal journey

18:21

and it's all about knowing yourself. Oh, go

18:23

ahead. Sorry. Well, I think... Oh,

18:25

go ahead. Sorry. Well, I was just going to say, and that

18:27

could also... If you're having a lot of sugar, that is

18:30

another reason why you're fast or hard. You

18:33

are putting... That processed sugar,

18:35

refined sugar is very

18:37

easy for your body to store away,

18:40

refill those glycogen stores. So it can keep

18:42

you from ever burning fat. You're putting in

18:45

a lot of sugar, storing it

18:47

away. You're never going to

18:49

flip that metabolic switch. Your window is

18:51

just long enough and you're craving that

18:53

sugar. And I know that you don't

18:55

want to give it up, but

18:58

stopping fasting isn't going

19:01

to help either. To

19:03

me, it really sounds like a

19:05

sugar issue and I'm sorry to

19:07

tell you that, but I

19:10

really think that that's your answer. Yeah.

19:12

And I was just going to add

19:14

too, there are different reasons why people

19:16

crave sugar and it

19:18

could be your gut. If

19:21

you have gut bugs that love

19:23

sugar, you're going to crave sugar.

19:26

Your gut bugs want that sugar fix, but

19:28

if you can abstain from sugar and work

19:35

on your gut health, then a lot of

19:37

those cravings could go away. In addition,

19:40

some people crave sugar

19:43

because they like that dopamine hit. They

19:46

need that dopamine hit. So figure out

19:48

other ways to get that dopamine hit.

19:51

Exercise, meditation,

19:53

time spent outdoors

19:55

in the sun, time spent in nature,

19:58

taking your shoes off. walking in

20:01

the grass. Like there are

20:03

so many other ways you can get

20:05

dopamine hits that make you feel good.

20:07

That aren't sugar, but we know sugar,

20:09

you know, our entire life, if you

20:11

if you're having a bad day, if

20:13

you're sad, if you're if you're sick,

20:15

somebody wants to give you a cookie,

20:18

a cake, a sucker, you know,

20:20

so we're trained that when we're not

20:22

feeling our best, and we need to

20:25

feel good, that sugar will make us

20:27

feel good, right? And it does for

20:29

a minute, right? So if you

20:31

can figure out other ways to feel

20:33

good that are not sugar, then you

20:36

kind of start to create new habits

20:38

and new responses. So it

20:41

doesn't always just come down to like, you

20:44

know, I can't do this, I'm weak, I, you know,

20:46

I there's something wrong with me, that's not it. A

20:49

lot of it is just conditioning and and

20:51

what you're conditioned to do over time.

20:53

It's just the response that you are

20:55

used to having when you've had a

20:57

hard day that you reach for something

20:59

sweet to feel good. And it could

21:01

be your gut bugs. So a

21:03

lot of it, you can make tweaks and

21:05

you can make changes. And then

21:08

you won't feel that that need

21:10

like you can't go without sugar.

21:13

Yeah, it only comes so emergent

21:15

feeling. One other hurdle that we

21:17

often hear from people we hear it in the community, they'll

21:19

say I'm having a hard time with sugar and we'll say

21:22

do you get it out of the house and they'll say

21:24

well I can't because dot dot dot there's a reason they

21:26

can't get it out of the house. Their children have to

21:28

have it. Their grandkids have to have it. Their husband has

21:30

to have it. And if sugar

21:33

is a real problem for you, and you're

21:36

struggling with it, then your kids are not they don't

21:38

need it either. Honestly, I

21:41

remember Will said to me when he was in high school is

21:43

like why don't why is our food so weird at home? Why

21:45

do we not have because we didn't have those kinds like we

21:47

didn't have little Debbie cakes, we didn't have sodas in the fridge.

21:50

My children just didn't have those kinds of snacks.

21:53

That's how our household was set up. So you know,

21:55

they might mutiny at first, but you're the you're the

21:58

boss, you're the parent, you're the one who buys the

22:00

food. food and just say, you know,

22:02

I've decided that I need to not

22:04

have this in the house for me

22:06

right now and it's not

22:08

good for my body and here's why. And

22:11

you're not like saying this is a bad food and we're never, no.

22:13

You're just saying this is, we're not going to have this in

22:15

the house right now because if it's not good for you, it

22:18

is not good for your children, your

22:20

grandchildren, for the people that you love

22:22

either. So that's just something I

22:24

wanted to pop in there and I definitely don't think

22:26

it's because you're weak. It's

22:28

just something, it lights up your brain.

22:31

Just like I don't think alcoholics are weak. I think

22:33

it's just their body responds in a different kind of

22:35

way. And

22:38

so you can do it though. And

22:40

I did have a suggestion while you were talking. You

22:43

know I'm not going to tell someone that they should

22:45

be low carb or they should be keto but I

22:48

have a feeling if she, just two weeks of low

22:50

carb. Yeah, like for

22:52

two weeks go low carb plus your fasting.

22:55

And then add back in high

22:57

quality, real food carbs like you

22:59

said, the cooked meals, your vegetables,

23:01

your meat and your potatoes. Fruit.

23:04

That fruit is a great substitute for sugary

23:06

sweets. But two weeks of low carb is

23:09

like kind of a reset. You're

23:11

probably going to have keto flu and feel

23:13

terrible. And like literally feel like

23:15

you have the flu. But you're

23:18

like, you know, killing out the gut bugs that love

23:20

the sugar and then you're not going to add back

23:22

in the sugar. And

23:24

it'll be like a refresh. So

23:26

and then add back in those good quality carbs. I

23:29

saw this just thought made me think too. Oh,

23:32

and you start my adding in good quality carbs.

23:35

Michael I saw something that Michael Mosley

23:37

was on and he had

23:39

said that he cited I want to

23:43

say it was like research that

23:45

showed that the more fiber you

23:47

add to your diet, the

23:49

less sugar that you'll crave. And

23:51

I thought it had something to do

23:53

with the gut bugs. Yeah. And

23:56

I guess it still could. But he said it

23:58

actually has to do with. your brain, it has

24:01

to do with your brain and the

24:03

craving, that something about

24:05

the fiber and the fullness factor

24:09

turns off the brain's craving for

24:11

sugars. Well,

24:14

that makes sense. We know that. Satiety

24:16

is linked to those stretch receptors and

24:20

fasting and eating and fiber and

24:22

all of those things go together

24:24

to help your body

24:27

be more in tune with your satiety, but also

24:29

the fiber is important. I

24:31

think I just said word salad, but hopefully everybody

24:33

can figure out what I meant. You

24:37

know what I meant? I'm tired. It's been a long week. I

24:41

knew what you meant. Good. All right. Some

24:45

people just know the best rate for you is

24:47

a rate based on you with all state. Not

24:50

a rate based on Terry, who keeps and

24:53

makes the car behind them. Oh,

24:56

no. Save

25:00

with DriveWise and the Allstate app and only

25:02

pay a rate based on you. Not

25:05

available in every state, subject to terms and conditions,

25:08

rating factors and savings vary, and in some states

25:10

your rate could increase with high risk driving. Allstate

25:12

Fire and Casualty Insurance Company and affiliates Northbrook, Illinois.

25:14

We have another question. It's one we get a

25:16

lot in the DDD community, and this is from

25:18

HK in Pennsylvania. Good day, ladies.

25:20

I just had a quick question. When

25:22

you feel an illness coming, should you

25:25

fast? I woke up in the

25:27

middle of the night with a sore throat and

25:29

just feeling overall crappy. I chose to break my

25:31

fast in order to take vitamins and probiotics since

25:33

I, of course, didn't take them for the last

25:35

few weeks. I always tend to

25:37

forget to take them during my eating window. I

25:40

didn't want to have to wait 12 more hours

25:42

until my window was open at its natural time.

25:45

I'm not very far into my intermittent fasting journey,

25:47

and I'm still working through my 28 day

25:50

fast start. Thank you for any info. I'm

25:53

a big fan of listening to your body when

25:55

you're sick, and

25:57

if you feel like you absolutely need

25:59

to. to eat, then you

26:01

should eat. Like if you feel shaky, if you

26:03

feel nauseous, really, really weak and

26:06

you feel like for me, whenever I'm sick, I

26:08

feel like I need to eat oranges. Like I'm

26:10

like Chad, go to the store, get me oranges. Yeah. Like

26:12

literally I only crave orange juice when I'm sick. I never drink

26:14

it, but I'm like, go get me some orange juice. I want

26:16

the kind of the pulp. I have to say that every time.

26:18

I like

26:20

the pulp if I, for whatever reason, but

26:24

I listen to my body, but I also feel like

26:26

fasting is healing, right? If we're, you know, we've seen

26:28

animals who are sick and they fast. Like we had

26:30

a cat, it was Will's cat and something was wrong

26:32

with him and he just laid around for like two

26:35

days and he didn't eat. He just laid around, literally

26:37

did not eat. I tried to give him food. He

26:39

would not eat it. He, his

26:41

little cat body said, do not eat right now. I

26:43

don't know what, what was going on in there, but

26:45

he recovered. He was fine. So our

26:48

bodies need to direct resources to healing.

26:51

So this is where if it feels

26:53

good to fast, fast. If

26:55

it, if you feel like you need something, you

26:57

have it. Sometimes you do need to set

27:00

fasting aside to take a medication. We get

27:02

a lot of people asking about lozenges and

27:04

cough drops and I have

27:06

not taken a lozenge or cough drop since

27:08

before I was an intermittent faster, even when

27:10

I've been sick. I just gargle

27:12

with hot salty water, maybe

27:14

sip a little hot salty water. If I'm

27:16

sick, it soothes the throat. Use

27:18

a little Vicks Vapo rub and I'm not

27:21

having to break my fast. You know, I'm,

27:23

I don't want to take a cough drop and I've never really

27:25

found that to help me very much. I don't know. Does that

27:27

help you if you're coughing? It

27:29

really doesn't. If what I've found,

27:31

usually if you have a tickle in your throat, it's

27:34

because you have post nasal drip and

27:36

you may not even know you do, but you

27:39

drink something. That's what's giving you that tickle in your

27:41

throat. So drinking some hot

27:43

water opens up your airways, steaming

27:46

your face, you know, all that. Anything

27:48

you can get to open up your

27:50

airways, hot water helps with that. Drinking

27:52

hot water, actually, you know, I was

27:55

an asthmatic child and you

27:57

know, my asthma doctor told my mom when

27:59

I was little. to give me hot tea to

28:01

drink because just having something hot,

28:03

if you've got bronchitis or something, it opens

28:05

your airways up and

28:07

it can help alleviate that sort

28:10

of irritating cough from

28:12

having tight airways. And

28:15

then I was going to suggest to anything

28:17

you can get in liquid form, you can pretty

28:20

much get in pill form. So

28:22

if you can take a

28:24

cough, rather than taking a

28:27

cough syrup, if you can get like, I

28:29

take a Delsim for my coughs and

28:31

it comes in a pill form, and

28:34

I'll take it rather than the cough

28:36

syrup, just so that I'm not bothering

28:38

my my fasts by taking it. Yeah,

28:40

I haven't taken anything like that since

28:42

before fasting. I guess I don't

28:44

tend to have coughs. Uh,

28:47

yeah, when you have lungs

28:49

like my dad, that's the I was not

28:52

asking. So I don't understand. Just

28:54

don't cough. No, sorry. I don't

28:56

understand people who cough. I will

28:58

say I used to get bronchitis every single fall.

29:01

Mm hmm. Without

29:03

fail. Since I started

29:05

fasting, other than a couple

29:07

bouts with COVID, I have not

29:09

had bronchitis, knock on wood, one

29:12

time. Now that being said, I remember

29:14

I used to always get croup when I was a

29:16

kid. I would have a creepy kind of cough. Oh,

29:19

yeah. But as an adult, I haven't

29:21

had anything like that. So. Yeah. All

29:24

right. Well, listen to your body. Do what you need to

29:26

do. Okay.

29:29

Now it's time for our segment called What's

29:31

Your Why? Most of us began

29:34

intermittent fasting with weight loss in mind.

29:36

Sherry did. I did. Nothing wrong with that.

29:38

But there's so much more to what

29:40

intermittent fasting can do for us beyond weight

29:42

loss. You've probably heard me

29:44

say before. One of the first things I want

29:46

you to do is to craft your why statement.

29:48

And if you're using 28 day fast

29:51

start day by day, that's right in there. There's

29:53

like a lot of suggestions for you before

29:55

you get started. When your why is

29:58

deeper than weight loss alone. you're

30:00

more likely to find long-term success and

30:02

view intermittent fasting as a lifestyle. So

30:04

this week we have a wife from

30:07

Ann. She said, I've been thinking about my

30:09

why so much lately. Through the

30:12

intermittent fasting stories and the Fast

30:14

Feasts Repeat Wednesday podcast, I have

30:16

realized that weight maintenance and appearance

30:18

are not the primary reason I

30:21

do intermittent fasting. Self-acceptance

30:23

and good health are so much

30:25

more important. Recognizing satiety

30:27

and eating real foods that serve me

30:29

is so much more important than anything

30:32

else. It sounds easy, but recognizing when

30:34

I don't need to eat anymore is

30:36

such a difficult task for me. I

30:39

seem to think that I should be eating more or that

30:41

the amount of food I eat isn't going

30:43

to be enough and then I overeat. I

30:46

know I will live a long time and I

30:48

want that time to be enjoyed in good health.

30:51

Yeah, that can really be a challenge, right?

30:53

Because we don't know. You know,

30:56

we're taught from a young age, finish your plate no

30:59

matter what. And then the plate pyramid

31:01

and you should have this many servings

31:03

of this, this, this, this. And

31:07

then we lose touch with all the diets we've

31:09

been in. But yeah, you do get to a

31:11

point where you're like, am I eating

31:13

too much? Am I eating not enough? And

31:15

that's where the confusion comes in. How

31:17

do I know if I've had enough

31:19

protein or vitamins or nutrients? Then we

31:21

look at animals and nature. Every

31:24

single animal that is not fed by humans

31:26

knows precisely how much to eat and when

31:28

to stop. They're just eating

31:30

the natural foods for their bodies. And I

31:33

always think about that. Yeah.

31:35

And your body will let you know, just

31:37

like, you know, mine lets me know when

31:39

I don't eat enough protein. And that

31:42

was my focus this weekend. The last two

31:44

weekends, I did not take enough protein to

31:47

work with me. And by

31:49

Monday and Tuesday, I was

31:53

just, I wasn't hung, I wasn't satisfied

31:56

all weekend at work. I think I talked about

31:58

this on the last podcast. Just wasn't satisfied.

32:00

I went to bed hungry. I woke

32:02

up hungry. And so I did not

32:04

learn my lesson. I still didn't take

32:06

enough the next weekend. And this past

32:08

weekend, I took plenty

32:10

of protein. I had protein in

32:12

my opening snack. I had protein in my

32:14

meal. And I felt

32:17

all the difference. And that's my body. I

32:19

know my body's needs. But you still don't

32:21

have to count it. No, I don't count

32:23

a thing. Yeah. How

32:25

many protein grams you have eaten and

32:28

add them up and say that wasn't enough? No.

32:30

You know because you're not satisfied. Right.

32:33

And I don't need as much protein as you do.

32:35

Right. Yeah. Yeah. No, I eat my

32:37

protein and then Jen's left over on her plate.

32:40

It's true. And

32:44

then I give her my bread. Yeah, that's

32:46

true too. We're

32:49

perfect dining partners. That's right. My

32:51

college roommate was like that with me with eggs.

32:53

We'd go to the dining hall. This is way

32:55

back in the 80s. We'd go to breakfast and

32:58

we'd get fried eggs. And we'd

33:00

cut out the middle part and I would eat the yellow

33:02

and she would eat the white. Oh,

33:04

that's funny. I know. I like the yolk better.

33:06

She didn't like the yolk. So

33:08

we literally would share the fried eggs. Anyway,

33:11

that just brought me back

33:13

to that. Some

33:17

people just know the best rate for you is

33:19

a rate based on you with all state. Not

33:22

a rate based on Terry who keeps and

33:25

makes the car behind them. Oh

33:28

no, they're about to

33:31

save with drive wise and all state app

33:33

and only pay a rate based on you.

33:37

Not available in every state. Subject to terms and conditions,

33:39

rating factors and savings vary. And in some states your

33:41

rate could increase with high risk driving. All state fire

33:43

and casualty insurance company and affiliates Northbrook, Illinois. All right.

33:45

So now we have a question from Lynn in

33:48

New Brunswick, Canada. She said I'm

33:51

58 years young and I'm five foot four. I've been

33:53

on a weight loss journey since 2021 when I

33:57

started weight watchers and I lost 80 pounds. less

34:00

than a year. I've been trying

34:02

to lose about another 20 pounds since 2022, but

34:04

I have been

34:06

stuck at 175 pounds. Last

34:09

October, I bought Fast Feast Repeat and I

34:11

have been IF since then. I've

34:13

been consistently fasting, and yet I've only

34:15

lost about 5 pounds. I've lost

34:18

a few inches, but not much. During my fast,

34:20

I only drink black coffee and water. I try

34:22

to eat the best I can, but I do

34:24

indulge in a few treats here and there. I'm

34:27

trying to figure out what to tweak to bump up

34:29

my weight loss, but I don't know what to do.

34:32

My fasts vary from 18 to

34:34

24 hours. I mostly eat just a light lunch

34:37

when I break fast at around 1230 or

34:39

1. Sometimes it could be later

34:41

than that. And then I always close my

34:43

window between 5 and 6. Is it better

34:46

to stick to a protocol of always the

34:48

same consistent 18, 6,

34:51

19, 5, or 24? I'm trying to figure this

34:53

out here as I'm 6 months in and I've

34:55

not lost much. I understand it can

34:58

take a while and every body is different, but

35:00

I feel like I should be losing more as

35:02

I've been following a very clean fasting method. I've

35:05

started listening to your podcast since October and

35:07

I love all the information I get from

35:09

you and the fasting community. Any help would

35:11

be greatly appreciated. Thank you so much. All

35:14

right. Well, first I would like to congratulate you,

35:16

Lynn, on your great results

35:18

so far from when you

35:21

started with Weight Watchers. You're down 80 pounds

35:23

from Weight Watchers plus another 5.

35:25

So you are down 85 pounds

35:28

and maintaining that. So

35:31

just to know, very few people are

35:33

able to lose a significant amount of their starting weight

35:35

and keep it off, just in

35:38

general. So if

35:40

the only thing that happens is you maintain at

35:42

85 pounds down for the rest

35:44

of your life, that is one of

35:46

the biggest victories that

35:48

you should just celebrate every day because that

35:51

is huge. Now, here

35:53

we are and you would like to lose about

35:55

20 more pounds and you are

35:57

feeling very stuck at 85. pounds

36:00

down and I get that. So

36:03

you were dieting with Weight Watchers

36:06

and I imagine you're counting the

36:08

points and eating less because Weight

36:10

Watchers is basically a low calorie

36:12

kind of way of eating over

36:15

time and

36:17

your body is likely adapted to that.

36:19

Then you started fasting after

36:21

being stuck on Weight Watchers and you

36:24

did lose five more pounds but now

36:26

you're stuck again and so I

36:29

would bet that you are adapted to exactly

36:31

where you are right now and if you

36:34

keep doing what you're doing you're gonna stay

36:36

exactly where you are which is great because

36:38

85 pounds down is wonderful but

36:40

you would like to lose more. So Sherri

36:42

any guess what I'm gonna suggest? I'm

36:45

going to guess that you're going to

36:47

suggest like a 4-3 ADF type

36:50

protocol. I'm gonna suggest ADF

36:52

because you know when we're troubleshooting

36:54

with people in the community on my

36:56

list of troubleshooting questions. One of them is

36:58

what has your weight been doing for the

37:00

past few years? Have you lost weight through

37:03

any other method? And if

37:05

you have lost a substantial amount of weight through

37:07

another diet kind of

37:09

plan then it is very

37:11

likely your metabolism is slower because that's

37:13

what diets do. We know that from

37:15

all the research on dieting. We know

37:17

the Biggest Losers study, the Minnesota

37:21

Starvation Experiment. When

37:23

we diet, when we restrict for a

37:25

long period of time our body slows

37:27

our metabolic rate to protect us. This

37:30

is why weight maintenance is

37:33

so elusive on most diet

37:35

plants. So in

37:38

order to boost your metabolic rate you're going

37:40

to have to do something about that and

37:43

that is where ADF comes in and that

37:45

is where the up day is so important.

37:48

The down day where you either choose

37:50

to have one 500 calorie meal or

37:52

you choose to fast for 36 hours

37:54

straight, clean fast for 36 hours. That

37:58

is where your body can tap into fat. you're

38:00

not bringing any new fuel in your body

38:02

has no choice but to tap into stored

38:04

fuel that's what that day does. What

38:06

the update is for the metabolic boost

38:09

which is why you wanna start eating

38:11

early on the update like with breakfast

38:13

and have three meals we're not trying

38:15

to lose weight on the day

38:18

you're actually trying to slightly over eat.

38:21

So like if you think of the rhythm of it lose

38:23

a little fat on your down day. Maybe

38:26

you gain a tiny bit of fat on your update but it's

38:28

not going to be as much as you lost on the down

38:30

day and then you just keep repeating that over and over again.

38:34

Lose the fat on your down day have the metabolic

38:36

boost day yeah you're gonna put some back into storage

38:38

but not as much as you took out on the

38:40

down day and so that rhythm

38:43

will boost your metabolic rate and

38:45

will. Very slowly you'll

38:47

start to see that up and down up and

38:49

down your way to start to go down. Now

38:52

you might some people who've been dieting for a long time

38:55

might actually see a little weight gain at first because

38:58

the update your body's not boosted yet it

39:00

takes some time just like our metabolism doesn't

39:02

slow down overnight it doesn't get boosted overnight

39:04

as well. But when you've

39:07

been overly restricting for a while you

39:09

can rest assured your body has laid that metabolic

39:11

rate. Yep I

39:13

agree that's really all I could add to

39:15

that. Yeah if

39:17

if you do you

39:21

just absolutely don't want to do a

39:23

D.F. some people don't the

39:26

only thing you do really is to

39:29

have a more voluminous window for

39:32

a while knowing a hundred percent

39:35

that you're going to gain some weight. Just

39:37

because basically that's kind of like a

39:40

reverse diet and so

39:42

you want to you know increase

39:44

what you're eating in your window over time

39:46

one up day a week even though you

39:48

aren't having any down days right

39:50

and then got a. Time

39:52

you can get that little metabolic

39:55

boost so that then you can

39:57

you know go. back

40:00

to a window like you're doing now and

40:02

start to see like some weight loss because

40:04

you've boosted your metabolism that

40:06

way. But it's gonna be a much slower

40:08

process and it probably is not going to

40:11

work as well as an ADF schedule. And

40:13

I also want to throw in here because

40:15

I think this is important to always mention.

40:17

You know she's lost 85 pounds since 2021 and she's 58 years old. And

40:19

I need

40:26

people to think way back their whole life

40:29

diet history. If you have had decades

40:31

of battling with your weight, if you

40:33

were overweight in

40:36

middle school, high school, and you've always

40:38

been like let's say that you graduated

40:40

high school at 175, you

40:43

know 40 years ago, that might

40:45

be your body's natural place where

40:47

it wants to settle. And

40:49

so you might be fighting a battle that your

40:51

body is not gonna let you win with getting

40:54

below your body's set point. And I know that

40:56

is really hard to hear because we all are

40:58

like well we can all get to our goal

41:00

weight if we try hard enough because that's what

41:02

the diet industry tells you. But

41:04

you can only fight your body to get to a

41:06

point where your body is comfortable letting you be. Your

41:09

body has all sorts of mechanisms in place.

41:11

You know you can look at you know

41:13

the the size you were growing up, you

41:15

can look at your grandmother that you look

41:17

like, you know and look to your relatives

41:19

and just see what genetics are you working

41:22

with. And that that's

41:24

just one of those things that we have

41:26

to come to terms with.

41:28

This is the body that that I have.

41:31

I have, yes. And I was

41:33

not born with the body that I wish that

41:35

I had been born with but you you were

41:37

given the body that you have got. And

41:39

so you've got to work with that body. So I just

41:41

wanted to put that out there because you could

41:44

make yourself miserable trying to fight a body in

41:46

a submission that is not going to submit to

41:48

a lower weight just because that's

41:50

your genetics. And I have

41:52

one more thing I want to add too.

41:54

This is why using more than

41:57

the scale as a measurement tool is so

41:59

important. because when you are doing

42:01

Weight Watchers, I guarantee you you lost muscle

42:03

mass along with fat. You didn't lose 80

42:05

pounds of fat. So

42:08

when you started fasting in October, I

42:12

would bet you

42:14

have increased your muscle mass since

42:16

then. So

42:18

maybe the scale says you're only down five

42:20

pounds, but I bet

42:23

you're down more than five pounds

42:25

of fat. That's a good point.

42:27

Because now you're getting that, we

42:30

talk about the increased human growth hormone

42:32

and we are sparing muscle while we're

42:34

losing fat with this. And

42:37

I would guess that your body today

42:40

is not the same body from

42:43

October. And I would

42:45

bet you're still, I bet

42:47

you have lost more size

42:50

than five pounds would reflect. Does

42:53

that make sense? That's a very good point. Yeah. All

42:56

right, we have a book recommendation from

42:58

Phil in Alabama. He said,

43:01

I've been practicing intermittent fasting five to six

43:03

days a week for a few months. Until

43:05

I read your book, I hadn't heard the

43:08

term clean fast before. My

43:10

main goal for intermittent fasting is

43:12

to prevent progression of non insulin

43:14

dependent diabetes. I'm also working

43:16

my way through the podcasts and I'm up

43:18

to episode nine. So now I'm

43:21

fasting clean 17 to 18 hours per day, depending

43:24

on my schedule. I have

43:26

a book recommendation for your consideration.

43:28

I've read it several times and

43:30

shared it with friends. The title

43:32

is Change Anything, the new science

43:35

of personal success by Patterson,

43:37

Grinney, Maxfield, McMillan and Switzer,

43:39

published in 2011. It's

43:42

a practical guide to using multiple

43:44

interventions to literally change anything, fitness,

43:46

career, spending, whatever is a source

43:49

of discomfort in your life. And

43:52

my answer to the comment that fasting

43:54

is hard, diabetes is

43:56

hard, being out of shape is hard,

43:58

aging poorly is hard. Yes, correct.

44:00

Fasting is not always easy,

44:03

but it is easier than the

44:05

alternatives of poorly managed diabetes and

44:08

other chronic health conditions. Wow,

44:10

and I love that, Phil. You are exactly

44:13

right. Everything

44:16

is going to be hard. Eating all

44:18

day was really hard. Here's

44:22

the book description from Amazon. For

44:24

example, why is it that 95% of all diet attempts

44:26

fail? Why

44:28

do New Year's resolutions last no

44:30

more than a few days? Why

44:32

can't people with good intentions seem

44:34

to make consistent and positive strides?

44:38

Based on the latest research in

44:40

a number of psychological and medical

44:42

fields, the authors of Change Anything

44:44

will show that traditional willpower is

44:46

not necessarily the answer to these

44:48

strivings, that people are affected

44:50

in their behaviors by far more subtle

44:52

influences. Change Anything

44:55

shows how individuals can come

44:57

to understand these powerful and

44:59

influential forces and how to

45:01

put these forces to work in a positive manner

45:04

that brings real and meaningful results.

45:07

That sounds really good. I've never heard of it. It does sound

45:09

really good. No, I hadn't, but

45:11

it actually kind of reminds me what I

45:13

said in the last episode when I was

45:15

talking about somebody who was fighting their trigger

45:17

cravings is like, that was this

45:19

episode. Was it this episode? Yeah. Yeah.

45:23

Okay. We recorded

45:25

two today, everybody, in case you're like, what's happening?

45:27

We're recording two in a row. We've

45:30

been recording now for like two hours

45:32

straight. That was this episode. That

45:34

was my whole point as they

45:36

talk about how they said individuals

45:39

can come to understand these powerful

45:41

and influential forces that

45:43

were affected by behaviors,

45:45

by subtle influences. Just

45:47

the thing is every single thing in our life

45:51

has influence like our thoughts and

45:53

our feelings and our behaviors and

45:55

our habits. You don't even realize

45:57

that they're happening. They can just be little things. here

46:00

and there. And sometimes

46:03

it's like understanding all those little pieces to

46:05

the puzzle so that you can put

46:07

the puzzle together in a different way. And that's

46:10

kind of the way when I was reading through the description

46:13

of this book that it made me kind of think of

46:15

that. It's kind of get to

46:17

the source of the the problem that you

46:19

want to change. Yeah. So

46:21

we have one more question this week and this

46:23

is from Struggling in Scotland. Hi,

46:26

I'm 5 foot 4 inch, 43 year old

46:28

female. My current weight is 52 kilograms.

46:32

So that's in my head roughly

46:36

108 pounds maybe. And

46:38

I have lost approximately 15 kilograms

46:41

since July of 2022.

46:43

I started IF as I'm

46:45

always interested in health and longevity, but

46:47

I'm finding really hard to get out

46:49

of the diet mindset, less is more

46:52

mindset. And I'd really like some help

46:54

with regards to food intake and possible

46:56

advice on what foods help you to

46:58

not feel sluggish while trying to eat

47:00

healthy and in a longer window. I've

47:02

been doing a later one to

47:05

one and a half hour window approximately

47:08

4pm, three to four days a week

47:10

and then eating earlier in the days

47:12

I don't work. However, this week

47:14

I have been taking some Greek yogurt to have

47:16

at my break at work in

47:18

order to try to open earlier with a

47:21

smaller window, but I'm unsure what to start

47:23

with. I feel like I'm stuck in

47:25

a rut and I have been speaking to my doctor

47:27

as I have calcium deficiency and Raynaud's

47:30

syndrome. My hormones are okay, but

47:32

I do have low blood pressure. They

47:34

are aware of the IF lifestyle and they

47:37

haven't commented either way. I understand

47:39

we are all different and what works

47:41

for someone doesn't necessarily work for another.

47:43

I would like to mention I'm a

47:45

very healthy eater. I usually open my

47:47

window with sauerkraut and then some homemade

47:49

soup with oat cakes. I enjoy a

47:51

bowl of Brussels zucchini, chopped carrots, mushroom

47:53

and red pepper, stir-fried in some oil

47:56

with garlic seasoning daily. So the

47:58

calcium deficiency is tricky. tricky as

48:00

I eat lots of foods which should

48:03

benefit my calcium results. I enjoy chicken

48:05

fish, vegetables, stews, all grains, especially lentils,

48:07

split peas, dark chocolate, and some fruits.

48:10

But I've suffered from IBS previously, so

48:12

I tend to stick to the same

48:14

ones in rotation. Sorry

48:17

for the long message, but I hope

48:19

I've given you enough info. I enjoy

48:21

the IAF lifestyle as I like the

48:23

freedom from thinking about food constantly. However,

48:25

at the moment, I don't have that

48:27

freedom as I feel I need

48:29

to get out of this current mindset. Okay,

48:32

I just did some calculations and she weighs about

48:34

115 pounds at 5'4". And I ran that

48:39

through the Smart BMI. She's on the very

48:41

low end of the healthy weight range. Yeah,

48:44

it sounded pretty low to me. Yeah.

48:47

And it seems to me like

48:49

you might be accidentally over restricting.

48:52

You do not need a one hour to

48:54

one and a half hour window. You need

48:56

a longer window. And the thing is that

49:01

I know it sounds to

49:03

me like you're stuck in

49:05

diet brain maybe. And you know, you've done

49:07

great with your weight loss, you're at a

49:09

healthy weight, but almost

49:12

to the point that you don't want to lose anymore. Would

49:14

you say that you agree with that, Sherri?

49:17

So is the problem sluggish?

49:21

That's what I'm getting. That's what I'm

49:23

getting. Like that she's not eating in

49:25

a longer window because she gets sluggish

49:27

after eating. So it sounds

49:29

like she's waiting until after work to

49:32

eat, which is leaving her with a

49:34

very short window. Right. And here's

49:36

the thing, you're right that you're probably always not

49:38

going to feel the same amount of energy after

49:40

you eat that you felt while

49:42

fasting because digestion takes a lot of energy.

49:45

But you may find

49:47

that what you eat makes a big difference. Like

49:49

here's an example. When I

49:51

have periods where I am more whole food

49:54

plant based, I don't get the ups and

49:56

downs and crashes and lulls. Whole food plant

49:58

based, when I eat, I feel good. great

50:00

energy. I realized after being whole

50:02

food plant based for whatever that period of

50:04

time was, the first

50:06

time I tried it and then I reintroduced everything,

50:10

I realized eggs make me sluggish, meat

50:13

makes me sluggish, dairy makes

50:15

me sluggish. But if I

50:17

eat whole food plant based, I do not feel sluggish. So

50:20

you may figure out, you know, it's what

50:22

you're eating, but I would highly encourage you

50:24

to widen that window because

50:27

you don't want to lose any more weight. And I think

50:30

that you might need just maybe like a

50:32

five hour window, I don't know, and really

50:34

pay attention to what foods make you feel

50:37

more sluggish after you eat them. Yeah. Do

50:40

you have anything to add? I really

50:43

don't. I mean, definitely for me,

50:45

I know which foods make me

50:48

feel sluggish after I eat them. And as

50:51

long as I stick with like high

50:53

fiber veggies, like a salad, I'm

50:55

not gonna get sluggish. If I

50:57

have some high fiber veggies, and I feel you

51:00

know, I have a salad that's got different greens

51:02

and cabbage and red bell pepper and you know,

51:04

cucumber and some protein in it. I'm

51:06

not gonna be sluggish after that. I'm not

51:08

going to notice a change in my energy

51:10

at all. But the minute

51:13

I eat like a heavy meal that's

51:15

higher in fat, and has you

51:17

know, like less

51:20

high fiber carbs, like

51:22

pasta, or rice, I'm

51:25

going to get that after I've eaten kind

51:27

of slow, sluggish, snoozy

51:30

feeling. So that's why I tend

51:32

to save those for you know, my end

51:35

of my eating window when I'm ready to wind

51:37

down for the night. And I

51:39

tend to open my eating window with

51:42

more vegetables and

51:46

some lean proteins. For

51:48

me, like cottage cheese and

51:50

fruit is a great opening. For Jen, that's

51:52

not a great opening. Fruit makes her not

51:54

feel great to open her window with. Yeah,

51:56

I can have it after I've eaten something

51:59

else but not. to open with. So

52:01

yeah, I think it's really going to just depend

52:04

on volume to like I can't eat

52:06

a big volume meal to open my

52:08

window because then all of a sudden

52:10

I've got this really full stomach and

52:12

all my energy is going to digest

52:14

that food. So I do

52:17

much better with either like a light

52:20

meal or several little small

52:22

snacky type things. Yeah,

52:25

like I would really encourage her to maybe just like lengthen

52:27

and spread out what she's eating.

52:31

Yep. Because that's the other problem too. If

52:33

you're trying to keep a short window, you're

52:35

getting a large volume of food at once

52:37

and you're going to have a greater blood

52:39

glucose response to that. Yeah, then if you,

52:41

you know, kind of spread that out, that

52:44

you're not going to have that sharp spike in blood

52:46

glucose and then a fall, it's just going to kind

52:48

of go up and it's going to kind of stay

52:50

a little bit elevated and then

52:52

it's going to gradually come back down and that's going

52:55

to be better. It's going to make you feel better.

52:57

Yeah, like I think about American Thanksgiving, you know, everybody

52:59

needs to take a nap after that big meal. You

53:01

know, it's not usually a very long meal, but we're

53:03

stuffed and we need to rest after that. All

53:06

right, before we get to our tweak of the week,

53:08

I want to take a minute to talk about my

53:11

books and which ones you need. If you are new

53:13

to intermittent fasting or you're restarting after a break

53:15

or you're just in need of a refresh, you're

53:17

going to want 28-day fast start day by day.

53:20

You also are

53:22

going to need fast feast repeat because 28-day fast

53:24

start day by day is a companion book to

53:26

fast feast repeat and as you go along your

53:28

intermittent fasting lifestyle, you're going to want to have

53:31

that as your resource. And

53:33

if you're a settled intermittent faster and you

53:35

know you want to clean up what you're

53:38

eating, your personal care products and the cleaning

53:40

products you use in your home, then I

53:42

think you will enjoy cleanish. I

53:44

wrote it so that the process of cleaning up

53:46

would seem less daunting. You can

53:49

take a step-by-step approach and you control it every

53:51

step of the way and you don't have to

53:53

make any changes you're not ready for yet. Although

53:55

I'm still over here wearing my clean deodorant. Super

53:58

exciting. Are you? Yeah,

54:01

I'm on my second summer of wearing this

54:03

same queen beard. Did you use it all through

54:05

last summer? Yeah, I never have stopped using it.

54:08

Really? Yeah. Okay, all

54:10

right. Well, I know. I might have

54:12

to give it a try. You should. All

54:14

right, now it's time for our tweak of the week. You

54:17

know I always say tweak it till it's easy, but the

54:19

tweak that works for me might not be the one that

54:21

works for you. And that

54:23

is why it's super helpful to hear

54:25

how other intermittent fasteners are making intermittent

54:27

fasting work for them. This

54:30

tweak was submitted by Kate in

54:32

Seattle. She says, I'm still

54:34

new at this. I've been clean fasting since

54:36

February, but I found an

54:38

important tweak for opening my window. I'll

54:42

start with something liquid, maybe coffee with

54:44

cream in it, but more likely a

54:46

cup of hot broth or iced herbal

54:48

tea. Then an

54:50

avocado followed by a more hearty

54:53

thing like an open-faced sandwich with

54:55

chicken, vegetable soup, or split pea

54:57

soup, or a Cobb salad. The

54:59

idea is to ease into the heavier

55:01

food. First, wake up my insulin

55:04

response with the creamy coffee or the flavored

55:06

tea, and let my digestive

55:08

system know something is on the way. All

55:10

right. That can also help if

55:12

someone tends to have bathroom urgency immediately

55:14

after opening. Waking

55:17

up slowly with something like that, like the broth.

55:20

You say no to that? I mean, it depends

55:22

on why they're having bathroom urgency. That's true.

55:25

I don't have that problem. Sometimes you don't want

55:27

to add more liquid to the equation.

55:31

I've seen some people that this really works well

55:33

for them. Opening with broth to wake up. Again,

55:35

it's that whole bioindividually. You've got to figure out

55:37

what works for you. Exactly. See,

55:39

now, I wouldn't do well. I know Kate suggested... I

55:41

see iced herbal tea would make me sick, and so

55:43

would coffee with cream on an empty stomach. I

55:46

would have a crash after that. Yes, I

55:48

would too. So get nauseous probably. Me too.

55:50

Again, this is why the tweak that works for

55:52

me might not be the one that works for

55:54

you. Because I just had coffee with cream. I

55:57

would get shaky and starving because my blood sugar

55:59

would crash. and also the herbal tea

56:01

would do the same thing. So

56:03

it's all about figuring out what works for

56:05

you and what your body needs. Yep. All

56:08

right. Well, we love to leave

56:10

you with inspirational motivational quotes. And this week

56:13

we have a message from Kathy in Colorado.

56:15

She wrote, maybe I

56:17

heard this on the Intermittent Fasting Stories podcast,

56:19

but I can't truly remember where I heard

56:21

it. But it really makes me

56:24

think about making healthy choices for ourselves in

56:26

order to be there for our family. The

56:28

quote is, of course you would die

56:30

for your child, but would you live

56:32

healthy for them? Ooh, that's powerful. That

56:35

is very powerful. Thanks

56:37

so much for listening today. We

56:39

would love to have you join

56:42

us in the Delayed On Tonight

56:44

community where you can interact with

56:46

both me and Sherry, plus the

56:48

most supportive bunch of intermittent fasters

56:50

you'll find anywhere. Go to jenstevens.com/community

56:53

to join us. Don't

56:55

forget to subscribe to this podcast through

56:57

your favorite podcast app. And if you

56:59

haven't already, please leave us a five-star

57:01

review. That helps new listeners find

57:03

the show and we really appreciate it. We're

57:06

a community-driven podcast. So to

57:08

submit your success stories, your

57:11

questions, your favorite tweak it

57:13

till it's easy moments or

57:15

anything else you want us

57:17

to share on the podcast,

57:19

go to fastfeastrepeat.com/submit. And

57:22

then listen each week to see if we share

57:24

your submission or answer your question. Until

57:26

next week, thanks for listening. With

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