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1:03

to Fast Feast Repeat, intermittent fasting

1:05

for life. I'm Jen Stevens, author

1:07

of the New York Times bestseller

1:10

Fast Feast Repeat. And I'm Sherry

1:12

Bullock, long-time intermittent faster and health

1:14

and wellness advocate. Please

1:16

keep in mind that this podcast is

1:18

for educational and motivational purposes only and

1:21

is not intended to provide medical or

1:23

diagnostic advice. Jen and I

1:25

are not doctors, so make sure to

1:27

check with your trusted healthcare professionals before

1:29

making changes, especially when it comes to

1:31

any medical treatments or medications. Whether

1:34

you're new to intermittent fasting or an

1:36

experienced intermittent faster, tune in each week

1:38

to get inspired, to learn, and to

1:41

have some fun along the way. Hi

1:44

everybody. We are so glad you're here today.

1:47

Welcome to this week's episode of the Fast

1:49

Feast Repeat, intermittent fasting for life podcast. How

1:51

are you doing today, Sherry? I'm

1:53

doing great. How are you? I

1:56

am fabulous. It's finally feeling

1:58

like spring. It is. It

2:00

was a long time coming this year. I

2:02

know it's spring and

2:05

you know, that typical spring weather, but

2:07

I'm very perplexed because Eric got a

2:09

phone call from Avery school saying school

2:11

was canceled today due to inclement weather.

2:14

And she's been really sick with like

2:16

strep throat. So she missed a bunch of last week

2:18

and she missed yesterday. She was going to go back

2:20

today. We are not having inclement

2:22

weather till like 10 o'clock tonight. So I

2:25

don't know. They missed the mark on that one.

2:27

Yeah. They'll

2:30

probably be out tomorrow. I mean, who

2:32

knows? I don't know. Are they calling

2:34

for like thunderstorms and tornadoes? I haven't

2:36

seen that. Anyway, because I don't know

2:38

what kind of inclement spring weather. I'm

2:41

a Southerner. And so from

2:43

what I saw, it was

2:45

just strong wind advisory. OK,

2:47

so yeah, I have no

2:50

like weather alerts or anything.

2:52

I don't know. I mean, somebody who's in

2:54

charge was looking at the wrong city

2:57

and state. I don't know. My

3:00

husband was like, I don't

3:03

know that we're supposed to get bad weather. And I

3:05

looked last night and didn't see any. And I woke

3:07

up this morning and looked thinking something changed. No. So

3:09

they just get a free day. Well, I

3:12

didn't want to go to work in the administration. Who

3:16

knows? It's hard to make those big

3:18

decisions because I guarantee if there was

3:21

really terrible inclement weather and something went

3:23

badly wrong, then they'd be in trouble

3:25

for not crossing. Right. Right. So, you

3:27

know, you really can't win. It's the

3:30

board office. You can't win. Why are

3:32

we in school today? The weather's so

3:34

bad. Why are we out of school?

3:36

The weather's fine. Yeah, exactly. And weather

3:38

is not always going to do what you think.

3:41

Right. So, yeah. Well,

3:45

today we have a weekly celebration

3:47

and this celebration comes from Rachel

3:50

in Miami. She says, hi, Jen and

3:52

Sherry. I was going to

3:54

just post this as a response to

3:56

your last podcast regarding the lurkers in

3:59

the community. encouraging them to post,

4:01

but I decided that what I have is

4:03

more of a celebration. I

4:05

started with intermittent fasting, May the

4:07

2nd, 2023. Yeah. That

4:11

took me off, off guard there.

4:13

She had wrote 24, but that's

4:15

not from the future. We know that.

4:18

And if she is, I want to know how she came back in

4:20

time. How did it go for the rest of the year? I've

4:24

never looked back. I have never felt

4:26

such freedom from food. I know you

4:29

both say to not weigh all the

4:31

time, but to make sure to measure.

4:34

I don't do either. And I mean, can

4:36

I clarify real quick as far as not weighing all the

4:38

time? We don't recommend that

4:40

you weigh during your first month. Obviously that's in

4:42

the fast start and fast each repeat and also

4:45

in the 28 day fast start day by day

4:47

book. We are big fans

4:49

of people that can use weighing as

4:51

data and weigh once a

4:53

day, same time every day,

4:55

like first thing in the morning. So what I

4:58

don't recommend is weighing all the time. Like first

5:00

thing in, when you wake up, then again, three

5:02

hours later, then again, right before bed, that

5:04

is counterproductive. You don't need all that data because

5:07

your body's going to do crazy things with you

5:09

have to drink your coffee or after you poop

5:11

or after you, whatever it is that you're doing

5:13

after you eat your dinner. So if you want

5:15

to make yourself absolutely insane, go for it. But

5:17

yeah, it's your weight is going to go up and down

5:20

like all the time throughout the day. But

5:22

we do think that weighing daily and calculating

5:25

your weekly average can be super helpful if

5:27

you're trying to lose weight or

5:29

if you're happy where you are and

5:31

you don't want to see the scale number and

5:33

you've got diet brain from the scale, that's another

5:36

story. But we are not anti-weighing. We

5:38

just want you to do it in a

5:40

productive way and also intentionally. All right. So

5:43

I just wanted to clarify that. Yes. You

5:45

know, we do say if you choose not to weigh,

5:47

you do need to have, I always suggest having

5:50

two units of progress

5:52

measurement. So measure

5:54

and take progress photos or whatever.

5:56

Honesty pants, whatever it is. Honesty

5:58

pants, yeah. Yeah. You can't

6:00

evaluate your progress if there's nothing

6:02

to evaluate. Because sometimes there'll be people in

6:05

the community and they'll say, I haven't lost

6:07

any weight in two months. What's wrong? And

6:09

I'm like, all right, tell me what your weekly average is doing.

6:11

They're like, well, I don't weigh and I haven't taken measurements and

6:13

I don't have any photos. I'm like, well,

6:15

we can't help you. We don't know what's happening. And

6:18

as much as we say, like use honesty pants,

6:20

if you don't have another form of measurement, some

6:22

people, depending on where you carry your

6:25

weight, you might not go down

6:27

a pant size until you've lost 40 pounds

6:29

where somebody else might be able to go down to

6:31

pant size after losing 15 pounds. You

6:34

know, so that's why

6:36

it's helpful to have

6:38

two forms of progress

6:40

of measurement. Anyway,

6:43

she says, I do not do either

6:45

weighing or measuring. She says,

6:47

intermittent fasting has truly given me the ability

6:49

to just feel good. I don't need weight

6:52

or measurement to know I feel better. Next

6:55

time I weighed, which was December 31st, 2020,

6:57

nothing like setting yourself up for the

7:00

new year, I was down 18 pounds. I

7:04

am five foot five and 140 pounds. Not

7:07

a fast weight loss by any means, but I

7:09

am at a good weight for my height. So

7:11

I'm not looking to lose a whole lot more.

7:13

But the fact is I don't even care if

7:15

I lose more weight. My body

7:18

is smaller. My clothes fit better. My

7:20

stomach is no longer bloated. My legs

7:22

are skinnier and firmer. I do walk

7:24

every day and do some body weights,

7:26

but nothing crazy. But the fact

7:28

is I can see the changes and intermittent

7:30

fasting has given me the ability to not

7:32

care about the numbers at all.

7:35

I have no trouble starting my fast at

7:38

16, 8, and then I moved

7:40

to 24, but I often shift it around depending on

7:42

what is going on that week. If

7:44

we have an event to go to or are going

7:46

out with friends, I shift the window to where I

7:48

need it to be. I never stress

7:50

out about it. On what diet

7:52

were we ever able to, quote,

7:56

not worry about it? I

7:58

Don't do honesty pants. Or.

8:00

Anything either. Know how I feel? If I'm

8:02

bloated, I can feel it. And I now

8:04

I need a tight my window up. I

8:07

think the freedom that comes with intermittent fasting

8:09

is this unmatchable. It has changed my life

8:11

for sure. I. Think the books

8:13

should be called Fast Feast Sweden

8:16

and heat. His name

8:18

measuring makes people feel good site. Of.

8:20

For the mental wellbeing of just nine, I'm

8:22

doing the right thing and the freedom from

8:25

worrying about anything regarding food is amazing and

8:27

it makes the wayne and measuring unnecessary. I

8:29

know I feel great then I s e

8:31

on our thank you so much for bringing

8:34

so much knowledge and education to us and

8:36

your podcast! Well. I absolutely love

8:38

that Rachel, you know what to scales

8:40

had not ever been invented It we

8:42

didn't have this measuring nonsense, or if

8:45

people didn't have skills at home. Like

8:47

if nobody had skills at home like you

8:49

can't go certain measurements, you can't take it

8:52

home. Still to this day what if we

8:54

never could could have done that? We would

8:56

just be going to realize how we feel.

8:58

That's. True with nothing on a through.

9:01

You have you do. I feel bad for so

9:03

long in my life I can't even. Imagine

9:06

going through life not knowing what you ate

9:08

all I don't know either. I haven't laid

9:11

me right I it's actually scary for me

9:13

because I want to see ball the scale

9:15

to to be honest my clothes keep me

9:17

on as I can tell. Well.

9:19

When you were scrub say under the

9:22

piano thought the tribes really like you

9:24

know about they they were like honesty.

9:27

Is like and by what kind of scrubs you

9:29

were okay. Minor. Like a

9:31

spreadsheet fabric with the yoga waistband.

9:33

Ah, and my other ones were

9:36

like. Baggage austrians a guy

9:38

on scrubs for others are gonna

9:40

rahm. Never worn, I'm. Now.

9:43

They're not that forgiving. What the key

9:45

to all of this is this: You

9:47

need to figure out what works for

9:49

you and that's it's you need to

9:51

do What gives you the freedom, Siri.

9:54

Needs to see the number. Ship.

9:57

and that helps her feel like seats

9:59

accountable hell no bull, right? I don't need

10:01

to see a number anymore. It gave me diet brain

10:03

when I was looking at it. I can tell from

10:05

my clothes. I know how I feel. I know if

10:07

I'm getting puffy, but it's all

10:09

about trusting yourself in whatever measurement tools

10:11

or lack thereof. If you're only

10:13

measurement tools, how you feel that can

10:16

be trusted. All right, so

10:18

now we have a question from a

10:20

listener. The question is from Strugglin in

10:22

Illinois. Hello, ladies. I'm 38, 189

10:24

pounds, and my goal weight is 165. I'm five six. I started gaining

10:32

weight after my third child. The

10:35

only other weight loss plan I've done

10:37

was Keto and carnivore. I've

10:39

lost 30 pounds so far. I

10:41

started intermittent fasting to cure my pre-diabetes. I

10:43

started fasting June 11th of 2023. I've gotten

10:45

my A1C down to a 5.7 from

10:48

7.3 without meds. I'm

10:54

currently trying to force myself to eat healthier,

10:56

more veggies to lose more weight. Eating

10:59

healthy is hard for me. I'm still waiting

11:01

for my taste in foods to change. Sometimes

11:04

it's very stressful to continue because I'm

11:06

doing this new lifestyle alone. It's

11:09

hard to eat healthy when everyone around

11:11

me, my family, is eating

11:13

fast food. I do drink black

11:15

coffee and I fast 20 hours a day, but

11:18

some days I do have longer windows,

11:20

usually on Saturday. I've cut

11:22

pop from my diet. Mountain Dew

11:24

was my downfall. Now I

11:27

eat more vegetables and less meat, but I

11:29

feel like I'm forcing myself to eat healthy.

11:31

I'm lost and don't know what to do. Should

11:34

I keep eating the way I used to,

11:36

meaning fast food, or should I stick to

11:38

my recent diet of forcing myself to eat

11:40

more vegetables? Please help. All

11:43

right, I have several thoughts. One,

11:46

right off the bat, you said

11:48

you feel that you are doing

11:50

this lifestyle alone. I want to

11:53

just let you know you're never alone.

11:56

I get that because when I started fasting

11:58

back in 2015... I

12:00

really was alone. I did not know a

12:02

single person in my personal life at

12:05

work within my family who did

12:07

intermittent fasting. My husband certainly did

12:09

not and that is what

12:12

led me to the

12:14

Delay Don't Deny community. That's how I found

12:16

Jen. That's where we met and I

12:19

cannot really

12:22

express enough how important a

12:24

fasting community is

12:26

to ongoing success. You're

12:29

never alone there and it's

12:32

so encouraging to just be able

12:34

to talk to other fasteners, talk

12:36

about what's getting you down. The

12:40

DDD online community is

12:42

so just supportive and encouraging and people

12:44

have great tweaks and tips and mindset

12:47

advice and I want to invite you

12:49

to join us. There's a

12:51

link in show notes. Join us for a

12:53

month and just see what

12:56

you think about the community. Really

12:58

use the community post

13:00

daily. Ask for help if you need

13:02

help and really just

13:04

immerse yourself in community for a month

13:06

and see how you feel because I

13:08

think you're gonna feel so

13:11

much less alone doing this. Yeah,

13:14

even when you're struggling it helps to know

13:16

that you're not the only person struggling. It

13:18

really does. If all you're doing is listening

13:21

to this podcast and intermittent fasting stories, you

13:23

might think everybody because intermittent fasting stories are

13:25

people who self-selected to come on the show

13:27

and tell their story. Right.

13:29

And so it's like success after success after success

13:32

and you think well, I'm the only one

13:34

who's having a hard time. Then

13:36

you join the community and guess who else joins

13:39

the community? Other people who need support.

13:42

So you realize you're not alone. Yeah,

13:45

and the thing is is like you

13:47

say it's hard because everybody around you

13:50

are eating food that you wish

13:52

you could eat is my take on this and

13:55

that can feel like you're being left

13:57

out or whatever, but when you're around

14:00

people who are constantly reinforcing

14:02

the importance of a healthy diet and

14:04

they're sharing the foods they eat. I

14:06

mean, that alone can be inspiring when

14:08

you can see people really making a

14:11

healthy diet fun and

14:13

delicious and people share recipes

14:15

and they post pictures and that

14:17

alone inspires me to eat healthier.

14:19

Some people choose to post what

14:21

they eat every day and

14:23

that helps keep them accountable and that's something

14:25

that they enjoy doing. And the

14:28

other thing is, you know, a lot of people really

14:30

need a pat on the

14:32

back. They need positive reinforcement and

14:35

the community really gives you that. So if you're not

14:37

getting that at home, that could be the missing piece

14:39

of the puzzle for you. Congratulations

14:41

on giving up soda because

14:44

that was not doing anything for

14:46

your pre-diabetes and that is

14:48

huge that you have cut that out. I

14:51

wish I could get my husband to give up his daily

14:53

Mountain Dew. You know, you say you

14:55

feel like you're forcing yourself to eat healthy,

14:59

but should you go to the way you used to?

15:02

You cannot out fast a bad

15:04

diet. You just can't. Your

15:06

body knows. Your body knows the difference

15:09

between nutritious, real

15:11

food and ultra processed

15:14

food, fast food. That's

15:16

just not gonna help you be healthy.

15:19

Is there room for some fast food in

15:22

a healthy diet? I believe so. I

15:24

believe there's some balance in there. Once

15:26

a week, I eat

15:29

what some people would just consider junk

15:31

food. I mean, I'm gonna be

15:33

honest. I was exhausted yesterday. It was

15:35

an up day and we ordered Applebee's

15:37

and I had boneless wings

15:40

and some mozzarella sticks. And

15:42

it hit the spot emotionally though, right?

15:45

It was easy, it was quick, it

15:47

was delicious. And emotionally I

15:49

was like, I got that

15:51

delicious fried food. Sometimes we just

15:54

want fried food. Right. You

15:56

know, I didn't beat myself up. Did

15:58

I honor satiety? No, I did not. Because

16:02

it was so delicious, I just kept eating and that's

16:05

the problem with ultra processed food for me. I don't

16:07

have a good off switch. That's why I don't do

16:09

it often. But don't think that

16:11

every day has to be perfect nutrition wise.

16:14

The other thing I was going to say, you said you've done

16:16

keto and carnivore before. I'm

16:19

going to assume you didn't love it. And that's why you stepped

16:21

away from it. It sounds like you're

16:23

forcing yourself to eat vegetables. Whether

16:25

you choose to do a diet

16:27

like keto or carnivore where you're

16:29

not eating vegetables or

16:31

a lot of vegetables, or you choose to

16:34

eat a more well-rounded diet, that's totally up to

16:36

you. You don't have to do

16:38

like either end of the spectrum. There's kind

16:40

of a happy medium. And the in between.

16:42

And there's so many fruits and vegetables and

16:44

plant foods out there that, you know, find

16:46

the ones you really enjoy. Yep.

16:48

You know, what really helped me listening

16:51

to you and what you're struggling with

16:53

struggling in Illinois. I

16:55

used to be just standard American diet when

16:57

I started intermittent fasting. That's

16:59

how I ate. Yeah. I

17:01

ate a lot differently than I eat now, but

17:04

what really, really changed the way

17:06

I ate was the meal delivery

17:09

kits. Because I started

17:11

getting out of my comfort zone and trying

17:13

different things. Like I started

17:15

one I would not use right now that

17:17

I liked the best at the beginning. I

17:19

used Home Chef. You remember when I used

17:21

Home Chef a lot and I'm not knocking

17:24

on Home Chef. It was more comfort food.

17:26

It was more of what

17:28

I was more used to. You do

17:30

the eating. Uh-huh. Yes. But that's why

17:32

my husband prefers it. He likes home. That's where

17:34

I started. Now I'm on

17:36

the other end of the spectrum. I'm like,

17:38

oh, purple carrot. They've got all these veggies.

17:41

It's whole food plant-based and I'm eating beets

17:43

that I'm cutting up. And who am I?

17:45

Right. So trying

17:47

the meal kits plated was one.

17:50

They're no longer around, but that one really

17:52

helped me expand my horizons. Like

17:54

I remember the first time I got Rainbow

17:57

Shard or something. something like

17:59

that.. With one of their meals, I

18:01

threw it in the garbage to the when I'm

18:03

not even these would be all leafy greens I

18:05

would these hey only does it say you didn't

18:07

use detail either, Know none of that. But as

18:09

silly as I would have to top it off

18:11

real fun and add a little bit. So

18:14

I just kind of like piece by

18:16

piece. little by little. Top it off,

18:19

grind it up, put it in there.

18:21

That happened over time and then one

18:23

day I saw myself at a restaurant

18:25

ordering a beet salad and set of

18:28

chicken fingers or whatever and it just

18:30

happened. I did for said Saturday. That

18:32

word that you put in their forcing

18:35

yourself know that exposure therapy we know

18:37

from research on kids kids will reject.

18:39

Foods the first x number of times.

18:41

And if you're a mother like I was

18:44

at the beginning I'm like well how that

18:46

might carrot seeds for months old that my

18:48

baby carrots on ever feed him kids again.

18:50

Know. What I did that

18:52

as others have. Only thing we know that

18:54

sometimes you keep presenting the food and might

18:57

take sixteen times and eventually the alec. Well

18:59

okay so he had trust yourself with that.

19:01

don't force that. See. How you can

19:03

add it in, try some of the

19:05

meal kit look at why have a

19:07

nice thing about some of them your

19:09

kids as they incorporate the vegetables into

19:11

the meal. Right now screw not just

19:13

eating a giants i to kill scared

19:16

like chopping it up and adding it

19:18

to some rice or your topic in

19:20

up and adding it to a pasta

19:22

baker. whatever. And so when the that

19:24

schools are incorporated. In the meal

19:26

and not just like although the

19:28

hunter vegetables. On your plate like you're

19:30

You're getting them n but you're not

19:32

sitting there forcing yourself to eat a

19:35

cup or kale by itself. I. Often

19:37

and like what I do with adjustable. I

19:39

like I'll buy them and then they set in

19:41

my crisper because I'm just not inspired and asked.

19:43

To figure out what to do with them So. i

19:45

didn't know kids are great idea and make

19:48

these changes slowly you're not gonna do everything

19:50

all at once you you won't be happy

19:52

with that it took me a long time

19:54

the i'm ten years and my intermittent fasting

19:56

lifestyle and the way i am right now

19:58

it's completely different than how I was, but

20:01

it didn't happen overnight, you will

20:03

get there. And as you start introducing different

20:06

things, starting with fruit is a great

20:08

place to begin. Most people like fruit

20:10

start with berries. Berries are so good

20:12

for you. But as you

20:14

add more plant foods in, you know,

20:16

beans, I bet you like beans, corn,

20:18

eat corn, eat the things

20:20

you like, make a broccoli cheese casserole, for

20:22

goodness sake, right? You know, as

20:25

you start adding in more plant foods, more

20:27

fiber, it's going to encourage a different gut

20:29

microbiome. And your gut drives

20:31

a lot of your cravings. So the healthier

20:34

your gut, the healthier it craves. So

20:36

it's a process. I don't want you to force

20:38

it, but have fun with it. Think of it

20:40

in a different way. Yep,

20:43

I agree. So we have

20:45

another question from Frustrated Farmwife

20:47

in Kansas. She says,

20:49

I have a question about my plateau and how

20:51

to get past it. I'm 5'4, 51 years

20:54

old, and I've been fasting since October of 2020, starting

20:57

at 184 pounds. In the beginning, I

21:01

lost 20 pounds quickly. And over the years,

21:03

I have started to regain. I have now

21:05

since started ADF. And by my happy scale,

21:07

I can see that I'm slowly losing weight,

21:09

but I'm stuck again. I feel

21:11

as though I'm at my sub point. And I don't

21:14

know how to break 170. When I

21:16

first started fasting, I lost down to about 165 and

21:19

didn't go any further than that. And I was happy

21:21

there, but since put on 15 pounds,

21:24

and I've now lost 10 of that. I

21:26

think my question is, what is the purpose

21:29

of the update? I really need the science

21:31

behind it. The why I can fast

21:33

easily for 42 to 46 hours

21:35

and then do a snack and one meal on the

21:37

update. And trust me, I can put

21:39

plenty of calories in. So I just don't know

21:42

if I will ever get past the set point

21:44

of 165 or 170. It is the lowest I've ever been able to

21:48

get to in my entire adult life. I

21:51

graduated high school at 130 quickly

21:53

went to 170 in college and never got

21:55

back. I Have only been doing

21:57

ADF for two months. So Maybe I just needed.

22:00

No longer. Although my new

22:02

day as my sweet spot and eighty

22:04

f is truly heard. And

22:06

our suitcases really where it ends

22:09

up. Had. Do notice that I don't

22:11

like processed foods as much as I don't taste

22:13

of said and I've started doing a little bit

22:15

of weight training and I have a treadmill at

22:17

work so I get my ten thousand steps and

22:20

daily. I've listened to all the podcast, not read

22:22

all the books. I just think I need to

22:24

be told that it does come down to what

22:26

we eat. I really don't want to have a

22:29

bone but I have such a terrible time a

22:31

binge eating and I feel so good when fasted

22:33

that I just have trouble with the up day

22:35

because I fake Id binge eat and then I

22:37

think I need someone to draw hard mine and.

22:40

Tell me that I can't have all the things

22:42

I know that are keeping me from losing weight.

22:44

Think I pretty much answered it myself. but

22:47

the frustration is real. Also.

22:49

I have given up alcohol at Yemen

22:51

Hormone Therapy as it's the next step

22:53

is to try and control my binge

22:55

eating. Sunday I once been adult that

22:57

doesn't think about food. Twenty four seven.

23:00

If I could survive and not ever eat I

23:02

would be my tickets. but once I opened the

23:04

gate it's game on. Like Donkey Kong a loveless

23:06

since you ladies and this is a healthy as

23:08

I've ever been so I know fast as a

23:10

way of life. Thank you for all you do.

23:13

Said. The clothes science behind

23:15

of. Days and tricks to start

23:17

binge eating is appreciated. All. Right?

23:19

First them go talk about the science

23:21

behind why you might be bending And

23:23

there are two reasons and I think.

23:26

You've got both of them. Know. About

23:28

you know what I'm going to say

23:30

Siri who okay to reasons why you

23:32

might be bending. Biologically, they're

23:34

both biological and they both come

23:36

from your body. One of them

23:39

is over restricting. If you over

23:41

restrict your body is like you're

23:43

going to die. You need to

23:45

eat a lot of food, get

23:47

an a lot of calories. Now

23:49

eat, eat, Eat. and

23:51

so see you gave me a lot of

23:53

clues and your question that made me think

23:55

that that's what you're doing you said you

23:58

could survive and not ever eaten usages fast

24:00

forever and you would feel great. But

24:02

no, that's actually not true because your body is not gonna

24:04

let you do that. What it's gonna do is send you

24:07

the signal to eat, eat, eat, and then you're binging. Now

24:10

I saw this in action. If we go back to

24:12

2015, when I

24:14

started my first online Facebook community, I didn't

24:16

know anything, right? I'm just a teacher starting

24:18

a group for myself, for my friends. We

24:21

just wanted a place where we could talk about fasting. So

24:24

people started to come in and this

24:26

was the old original one meal a day group and say

24:28

people would come in and they were fasting. I didn't know

24:30

them. And they're like, I'm just

24:32

gonna fast forever till I get to my goal weight. And

24:35

this was the early days. Like I

24:37

said, I didn't know anything, but there were people who would

24:39

say, I'm gonna just fast till I get to my goal

24:42

and then I'll stop. And they might do like a 21

24:44

day fast, for example, or

24:47

28 day fast. And they

24:49

felt amazing and they looked really good and they lost

24:51

a lot of weight and they were able to do

24:53

it. Then every

24:56

single person that did that, every

24:59

single person who did that

25:02

started to binge eat and they regained

25:04

the weight rapidly. And they said, what is wrong with me?

25:06

I was able to fast for 21 days and

25:08

now I'm binging every day and now it's out of

25:10

control. Well, that is because

25:13

the long fast panicked their body

25:15

into thinking we're going to

25:17

die. So then they're caught

25:19

up in the cycle of over

25:21

restrict binge, over restrict binge. And

25:24

ADF, if done incorrectly,

25:26

can be that cycle.

25:30

And it sounds like that is what you're doing because

25:32

it sounds to me like you are not having

25:35

a full up day because you're not

25:37

convinced that the update is necessary. The

25:40

whole key to the up day

25:42

is so that your body doesn't

25:44

think you are starving. And

25:47

if I could go back and revise fast, these repeat

25:49

with a snap of my thumb, which I can't do

25:51

because it's traditionally published, I would

25:53

say for the up day to

25:56

just wake up on the morning of your up

25:58

day and have three. 8

26:01

to 12 hours absolute minimum.

26:04

In the chapter on ADF, I said 6

26:07

to 8 minimum and

26:09

that's because you know we were having people

26:12

in the community that were having about a 6-hour

26:14

window and they were doing it long-term and they

26:16

felt good and maybe there's somebody that can eat

26:18

a lot in 6 hours I don't know.

26:21

But in hindsight, 6

26:24

hours is not enough for most of us

26:27

to sufficiently fuel ourselves for an up

26:29

day. So there might be

26:31

the rare person that could do a 6-hour

26:33

up day and it is satisfyingly enough

26:36

food for their body but most people cannot.

26:38

8 to 12 is really what I would

26:40

recommend and it all goes back to the

26:42

research on ADF and

26:45

in the research on ADF, they were

26:47

not having eating windows on their up

26:49

day. They had the down day and

26:51

then they had

26:53

an eating day. They were not

26:55

restricting at all and so

26:58

they found that by having an unrestricted

27:00

day even

27:02

if they ate 150% of

27:05

their body's caloric needs which is more

27:07

than you need, if they're slightly overeating

27:09

on their up days, that was enough

27:11

to let their body know that they were okay. They

27:14

weren't binging throughout the up day. They just

27:16

maybe over ate slightly but it was enough

27:18

to keep their metabolism boosted and keep them

27:21

from having the urge to binge. So did

27:24

you want to add anything about that before I get

27:26

to the second thing in my mind? I kind of

27:28

do because she also says that she finds ADF to

27:30

be truly hard and

27:32

if you do not feel sufficiently on your up

27:35

day, ADF is going to

27:37

be hard. It's going to be really hard.

27:39

For the longest time when I first

27:41

started trying to throw some down days

27:43

and I remember back in 2019, I

27:46

decided I was going to do 8 weeks of

27:48

ADF at the end of the year and I started

27:50

in November and what I figured out was that

27:52

I could not do update down

27:55

day, update down day. I

27:57

couldn't do it and I got to the

27:59

point where I had to have two up days

28:01

between a down day. What

28:03

I realized over time, it's because

28:05

I was doing exactly

28:08

that. I was at six hours, I was

28:10

closing down that down day, and I thought

28:12

that up day. You

28:15

were limiting your update to six hours.

28:18

In 2019, that is when I

28:20

was writing Fast Feast Repeat, and

28:22

people in the community were playing around with

28:25

that, six hour to eight hour up days.

28:27

But it's in hindsight, we've realized, oh, that's

28:29

not even enough. It did not work

28:31

for me at all. And I can tell you right

28:33

now, for me to do a sufficient up day and

28:37

be able to fast

28:39

easily the next day, I

28:42

really need about 10 hours to

28:45

sufficiently refeed on an up day. So

28:48

the two clues that your up day is

28:50

not sufficient, it gets harder and harder over

28:52

time, again, that's your body letting you know,

28:55

or you have the urge to binge. So

28:57

the other reason you might be binging has to

28:59

do, I think with your food choices, and it

29:02

sounds like you already know that. Because you said,

29:04

someone needs to tell you that you can't have

29:06

all the things you know are keeping you from

29:08

losing weight. Well, those are also the things that

29:11

are keeping you from feeling true satiety. Like

29:13

if I went home. Like I mentioned earlier. Yeah. If

29:16

I went home right now, it's 1.30, I

29:19

went home and opened my window

29:21

with chips and cheese and crackers.

29:25

I could eat so much chips and cheese

29:27

and crackers and never

29:29

feel satisfied ever. I

29:32

could just keep going and eat and eat and

29:34

eat. And I still wouldn't feel satisfied. I might

29:36

feel gross after a while, too much food in

29:38

there. But what I eat

29:40

is so important to my satiety. And

29:42

there's many reasons for that. One

29:45

is that our body is not counting calories, it's

29:47

counting nutrients. But the other

29:49

is that high quality real food

29:51

activates our body's stretch receptors. As

29:54

the food travels through our gut. And

29:56

it lets us know, oh, there's enough food in there.

30:00

So increasing the quality of your

30:02

food can make such a difference. Now,

30:04

when you say that one meal a

30:07

day is your sweet spot, I'm also

30:09

worried that you could possibly be defining

30:11

one meal a day too rigidly as

30:14

like an hour a day or something. We

30:16

don't want to do that either. And again,

30:18

we have observed this over the years of

30:20

watching people struggle. So one

30:22

thing people struggle with is having

30:24

a too tight, too short one

30:27

meal a day. If you think of one meal

30:29

a day as a multi-course meal that you have

30:31

throughout a period of five hours where

30:33

you're truly nourishing your body well, that

30:36

is probably a great idea for long term.

30:38

But if you think one meal a day

30:40

means that you have to be one hour,

30:42

one plate, sit down and eat and you're

30:45

done, again, your body's gonna fight

30:47

back and that could also lead to more of a

30:49

plateau. Yep, yep. That

30:51

was something that really stood out to me as well.

30:54

And then you say you've been doing ADF

30:56

for two months and that you feel like

30:58

you're sold out. But then you also mentioned

31:00

that you've started doing weight training and

31:03

that you do a lot of treadmill work. So

31:05

anytime you start weight training, it

31:07

makes your body hold on to water weight. So

31:10

you're going to see the scale go

31:12

up a little bit when you start

31:14

that. So it doesn't mean

31:16

that you're not losing body fat. Also,

31:18

if you're gaining muscle, then you're not

31:20

going to see that reflected on the scale.

31:23

So measurements are really going to be

31:25

your friend if you're starting weight training.

31:27

And I can congratulate you for adding

31:30

weight training because that's exactly what you

31:32

need to be doing, especially postmenopausal. But

31:35

yeah, I really think ADF probably

31:37

is what you need to do

31:39

right now because like Jen,

31:41

I kind of pointed out, I kind of, you

31:43

know, picked up that you might have been over

31:45

restricting when you were doing one meal a day.

31:48

And you really probably need the

31:50

metabolic boost. And I really

31:53

think you should do a 500 calorie down day on your down day

31:58

and then do a full. Upday,

32:00

wake up in the morning, start

32:02

eating, start fasting

32:04

again that evening. I

32:07

know you're worried that you're going to binge eat

32:09

and so maybe you're trying to keep your eating

32:11

on your up day really small,

32:14

but over time while

32:17

you're feeling your body well, that's

32:19

going to get under control. And you can

32:21

even think of it as like eat, stop, eat on

32:24

your up day. Eat, stop,

32:27

eat again, stop, eat

32:29

again, start your next

32:31

fast. Right. So when you

32:33

structure your up day, planning is going to

32:35

make a big difference as well. Remember, you're

32:37

trying to nourish your body with food that's

32:39

going to stick around and satisfy you. So

32:42

if you think about having three

32:44

meals on your up day, breakfast,

32:48

lunch, dinner. So

32:50

you really can get into trouble on your

32:52

up day if you're like, well, it's 10

32:54

o'clock, I had my breakfast and I'm going

32:56

to drive through Starbucks and get a latte,

32:59

grande, and also a scone. It's

33:01

my up day. I deserve it.

33:03

That's going to set you up for not

33:05

feeling satisfied and cause you to have a blood

33:07

sugar crash. And then you're going to be

33:09

craving more junk food that day. So can

33:12

you, and I'm using air quotes, can you on

33:14

your up day? I mean, of course you can have

33:16

a lot. Hey, you can, but you're

33:18

trying to set yourself up for success. So

33:21

when you're thinking about what should I have for

33:23

breakfast on the up day, you want it

33:26

to be nourishing and satisfying. Maybe

33:29

it's avocado toast with an egg on

33:31

top. Maybe it's scrambled

33:33

eggs and the omelet with vegetables in there.

33:36

That's going to keep you full longer with

33:38

maybe some toast, donuts, not going

33:40

to keep you satisfied, right? Have

33:42

a good, nutritious, satisfying breakfast.

33:45

And then like Sherry said, pause. And

33:49

then at lunchtime, have something that's going to

33:51

again, satisfy your body, nourish your body, plan

33:54

it, know what it's going to be. Maybe plan

33:56

it the day before, have it ready to go.

33:59

Then pause. then dinner. Have

34:02

a nice satisfying healthy dinner. We know

34:04

what meals are healthy meals. We know

34:06

it. You know you don't need to

34:09

count macros or count calories or read a diet book

34:11

to know if a meal is going to

34:13

be nourishing and satisfying.

34:15

You know it when you see it. So you

34:19

can do it and then I bet you're gonna

34:21

be amazed. And also one other

34:23

thing that's gonna trip you up is if you

34:26

have unrealistic rate loss expectations for ADF. Neither

34:29

sharing or I have ever said ADF is

34:31

your fastest weight loss ticket. It's

34:34

the fastest way to lose weight. Have

34:36

we ever said that? Nope. No. And

34:39

if you do one meal a day. Some people

34:41

do experience that. Some people do. It's good for

34:43

getting off a plateau. The fastest ways you can

34:45

lose weight are probably the ones that are gonna

34:47

come back and bite you in the long run.

34:49

Like these people doing those 21-28 day fasts back

34:52

in the day. They lost a lot of weight

34:54

really really fast. Did it lead

34:57

to long-term success? Absolutely not. They struggled,

34:59

they struggled, they struggled. They felt like

35:01

a failure. They disappeared. We never saw

35:03

them again. And they were losing lots

35:06

of muscle mass. Yes. Lots

35:08

of muscle mass and they didn't have that

35:10

nice firm skin that you were seeing in

35:12

people who are losing weight. You know in

35:14

a healthy manner. So you know

35:17

how you lose weight matters. Yeah.

35:19

So it's not gonna be the fastest thing you've

35:21

ever done. And even you know one meal a

35:23

day in a really short tight window might give

35:26

you great weight loss for a little while till

35:28

your body adapts to that really short tight window.

35:30

So really ADF, think

35:33

of it like a 3612. And

35:36

in that 36 of the down day you can have

35:38

a down day meal. So you're not really doing a

35:40

full 36 hour fast or having that down day meal

35:42

in there if you want to. You don't have to.

35:45

But thinking of it like 3612

35:47

could really help. And the update is required.

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what is valuable to you. jksecurity.com. All

36:23

right. Now it's time for our segment called, What's Your

36:25

Why? And you know, most of

36:27

us begin with weight loss in mind. It's fine

36:29

for that to be part of your why, but

36:31

there's so much more to what intermittent fasting can

36:33

do for us beyond weight loss. That's

36:35

why in 28-day fast start day by day, I

36:38

ask readers to craft their why statement

36:40

before beginning. When your why is deeper

36:43

than weight loss alone, you're more likely

36:45

to find long-term success and

36:48

view intermittent fasting as a lifestyle.

36:51

So we have a wife from Edith

36:53

today. She says, not

36:55

sure if anyone wants to hear this, but

36:57

on Jen and Sherry's Fast Feeds Repeat podcast,

36:59

Jen asked the question, what is

37:01

your why for IF? I

37:03

love my new IF lifestyle and I share

37:05

it with anyone who wants to hear it.

37:08

I hope my why encourages just one person

37:10

to change their health trajectory.

37:12

Thank you, Jen, for changing mine. My

37:15

why is for several reasons, but most

37:17

importantly, my why is for my family.

37:20

I'm hoping that my IF lifestyle

37:22

will change the trajectory of our

37:24

family history. We have a long

37:26

family history of heart disease, diabetes,

37:29

alcoholism, and addiction and obesity. I am

37:31

one of six children and all of my

37:33

siblings have some form of diabetes and are

37:35

dealing with obesity issues, all but me. I

37:38

was also on this path up until 2021 when a

37:40

stranger planted

37:42

that IF seed in my head. She

37:45

says that's another story and maybe someday

37:48

I'll be courageous enough to share my

37:50

story with Jen on intermittent fasting stories

37:52

podcasts. Please do, by

37:54

the way, I would love that. Email

37:56

me, Jen at intermittent fasting stories.com. Sorry,

37:59

go ahead. She says my

38:01

sister was obese and had gastric bypass.

38:03

She did lose a ton of weight,

38:05

but she also got quite ill She

38:07

became so thin and frail and had

38:09

serious malnutrition issues She eventually

38:11

passed away in her early 50s all

38:14

my other siblings are dealing with

38:16

obesity issues and borderline diabetes My

38:19

father died at age 36 from alcoholism My

38:22

mother died one week shy of her 80th

38:24

birthday from heart disease and diabetes But

38:27

she was diagnosed with diabetes in her early 40s

38:29

and then had a triple bypass at age 62, which is

38:32

my age now She

38:34

was never the same after being diagnosed

38:37

with diabetes and then worse after her

38:39

bypass surgery She was never healthy overweight

38:41

and struggling to treat her diabetes The

38:44

physicians kept putting the band-aid on the problem, but

38:46

didn't know to look for the root cause those

38:48

continuous small bills followed by more Insulin and

38:50

the last two years of her life was

38:53

spent in a facility where I spent most

38:55

of my time I wish I

38:57

knew then what I know now. I know

38:59

she would have had a much happier life I

39:02

have been on IF since that stranger

39:04

planted that seed in my head over two

39:06

and a half years ago I have lost

39:08

over 30 pounds and I'm close to my

39:10

goal weight shy by about five pounds But

39:12

the better news is that all of my

39:15

blood work is excellent including my A1C and

39:17

my fasting glucose levels I feel healthy and

39:19

so much happier in general again. My wife

39:21

is for my family I never want my

39:23

daughters to have to take care of me

39:25

and see me With her away

39:28

like I had to watch my mother. It was such

39:30

a sad time in my life to watch her die

39:32

slowly I hope I am planting the

39:34

seeds so my family will follow in my footsteps

39:36

both siblings and adult children Some

39:39

listen and congratulate me on my weight

39:41

loss, but have not shown any interest in IF My

39:44

hope is to finally change the health

39:46

trajectory of our family history by planting

39:49

one small seed at a time Well

39:51

Edith, thank you so much for sharing that I'm so

39:53

sorry to hear about your sister and your

39:56

dad and your mom and it's really really hard to

39:58

watch a parent struggle with poor health.

40:01

Yes it is. And so much

40:03

of your story, my dad turns 80 in

40:05

two days. So his health isn't poor, similar

40:08

kind of a thing. When he was the age that

40:10

I am now, he was already diagnosed with diabetes. So

40:12

you're right that we want to look

40:14

ahead at what the generations that came before us went

40:16

through, but we want to look behind us at what

40:18

we can teach the generations that are coming. So

40:21

we have another question from Frustrated in

40:24

Toronto. She says, Hello, I love

40:26

the podcast. Sorry for the length of this, but I'm

40:28

trying to provide as much info as possible. And we

40:30

do appreciate that. She says, I'm 51

40:32

female in menopause

40:34

since late 2022, no health

40:37

issues. However, at my

40:39

last doctor appointment in June of 2023,

40:41

I leveled for nearing the pre diabetic

40:43

range, which was shocking to me since

40:45

I've always been active and a quote

40:47

healthy eater. I'm active but not

40:49

overly. I like to walk or jog a few

40:51

days a week and I mix in some at

40:53

home yoga or short HIIT workouts.

40:57

No one could accuse me of over exercising,

40:59

but I do try to move my body

41:01

most days. I was raised in a home

41:03

with a focus on real food. So I've

41:05

always eaten good proteins, whole grains, fruits, lots

41:07

of veggies. I do allow treats and I'll

41:09

never say no to a small bowl of

41:11

ice cream or chips. I started

41:13

intermittent fasting in July of 2023. I'm five four. And

41:17

when I started, I weighed 162 pounds.

41:20

I'm not a person who struggled with their weight.

41:22

I was a skinny kid, teenager and three university

41:24

and beyond. I never weighed myself, but I guess

41:26

I was always around 110 to 115 in high

41:28

school, 120s in university, 130 in my 30s. I

41:36

had a child at 40 and at

41:38

my six week postpartum, I weighed 150.

41:40

I haven't been able to drop below

41:42

150 since that time,

41:44

despite trying various diets, including

41:47

mostly calorie counting and

41:49

workout regimens. And it's just been

41:51

creeping up no matter what I do. My goal

41:53

weight is 135 to 140 and my goal size

41:55

is a six. I'm now a 10 to 12.

42:00

I started intermittent fasting in the first week

42:02

or two, I built up to five hour

42:04

windows and I have been doing that pretty

42:06

consistently. Sometimes less, like three, sometimes it's been

42:08

longer, like six to eight, but I generally

42:10

aim for five hours. A handful

42:13

of times in the last six months, I've extended to 10

42:15

to 12 if I've been traveling

42:17

or on vacation. I generally

42:19

open around two and close around seven.

42:21

I have no issues with clean fasting.

42:24

I occasionally drink some green tea or water.

42:27

I don't drink coffee. Here's my

42:29

problem. I haven't lost weight and I

42:32

haven't seen any benefits yet. I've

42:34

started because I read Jen's books, listened to

42:36

intermittent fasting stories podcast and it all

42:38

resonated and made sense to me. But

42:41

I read all the books and listened to as much as I

42:43

could. And of course we should

42:45

be eating less frequently. Unfortunately,

42:47

I find myself struggling even

42:49

after six months. I

42:52

don't feel great in my eating window. I've

42:54

always been a small eater, even as a

42:56

child, my mom said I would only eat small amounts and

42:58

often. I've always had good

43:00

appetite correction. For example, I'll probably eat half

43:03

the meal at a restaurant, but I'll also

43:05

be hungry a few hours later. With

43:07

IF when I open my window and eat,

43:09

I'm often full quickly, but still hungry, which

43:11

is a feeling I've never experienced before.

43:13

And that can make me feel weak

43:15

and off like my body knows it hasn't

43:17

had enough nutrients, yet I can't eat

43:19

more. I've experimented with opening with

43:22

lots of different things, salad soup,

43:24

protein, carbs, smoothies, and I still have

43:26

this issue. I'm often hungry

43:28

throughout the five hour window and sometimes

43:31

hungry in the evening afterwards. I

43:33

usually have two meals and a snack. And

43:36

meals, according to me, are soup, crackers,

43:38

and an egg, and apple and

43:40

nuts or veggies and hummus as a

43:42

snack at some point. And then my

43:44

dinner last night was a homemade pizza

43:46

with broccoli. I don't feel like

43:48

I'm eating too much in my window. If anything,

43:50

maybe I'm eating too little. I can't

43:52

have a huge meal and be done because I can't eat

43:55

that much at one time. Should I

43:57

eat more, eat less, extend my window to seven

43:59

or eight hours? I've been thinking

44:01

maybe because I've gone from eating three meals

44:03

to two, I just haven't been getting enough

44:05

nutrients because my meal size has likely stayed

44:08

the same. Do you want to take that? There's

44:11

a lot here already. There is a lot there.

44:13

So much here. All right. First of

44:15

all, I want to back up to something that's

44:17

really, really important that's at the very beginning. You're

44:20

51. You've been in

44:22

menopause since late 2022. And

44:26

then June of 2023, your levels were

44:28

entering the prediabetic range.

44:31

Well guess what? After I went through menopause,

44:33

my levels, which had been great, even

44:35

though I hadn't changed my intermittent fasting, hadn't

44:38

changed what I was eating, my

44:40

levels got worse. My fasting insulin went

44:42

up. My A1C went up. I

44:45

was almost at that pre-diabetic range

44:47

for my A1C, even though I

44:50

was fasting clean, nourishing my

44:52

body well. Menopause.

44:55

Menopause causes most women to

44:57

gain belly fat. Most

45:00

women, almost all women, almost 100%.

45:02

I don't know the number, but most women

45:04

gain weight over the menopausal transition. And

45:07

it sounds like that happened for you. Most

45:11

women have impaired blood glucose

45:13

control and it shows up in our A1C

45:15

going up and our metabolic marker is getting worse.

45:18

Sounds like that's true for you. I'm

45:20

not sure. I haven't mentioned hormone replacement

45:22

therapy, but that's

45:25

what turned it around for me. After

45:27

my good friend, Dr. Tabitha Barber talked to

45:29

me about it, she put me on hormone

45:31

replacement therapy and guess what?

45:33

My A1C came down, my fasting insulin

45:35

came down, I was sleeping better. That

45:38

made such a difference. If your hormones are not where

45:40

they need to be, you can

45:42

do all the things

45:44

and still struggle with losing that

45:46

weight. That's just a biological fact

45:48

of menopause. So all

45:50

of this other stuff, it's hard to say. You're

45:53

not feeling good in your eating window. I don't

45:55

know. You mentioned some of the things

45:57

you're eating, like whole wheat pizza with

45:59

broccoli. If I had a

46:01

pizza with just broccoli on it, I would

46:03

probably feel hungry too. I

46:06

need some beans and potatoes,

46:08

you know, for satiety. Maybe

46:10

you're not eating enough protein for your body. You

46:13

know, you didn't mention meat at all. You know, I don't need

46:15

to have a lot of meat for satiety, but maybe you do.

46:18

Maybe you need some chicken or some

46:20

beef or some eggs. I don't know.

46:23

You mentioned you might have soup, crackers,

46:25

and an egg to open. I

46:28

don't know if that's enough. Use protein

46:30

to satisfy you. You know, I'm

46:32

a big fan of the protein leverage hypothesis.

46:34

I'm not a fan of universal protein recommendations

46:37

where they say things like, everyone must eat

46:39

XYZ protein. But I

46:41

believe that our bodies let

46:43

us know when we're not adding enough protein. Sherry,

46:45

have you ever heard, gosh, I can't remember who

46:48

it is, the scientist who wrote the first paper

46:50

about the protein leverage hypothesis. You ever heard him

46:52

talk about their research? I have not.

46:54

It was so interesting. Gosh, I'm

46:57

going to see if I can remember it. It was something like... Is

47:00

that your name? No, that's what I can't remember. But

47:02

the research was because they were changing the diet. I

47:04

swear it might have been fruit flies. I don't

47:06

know. I could be getting this completely wrong, but

47:08

they were with animals and they were changing their diet

47:10

and changing their amount

47:12

of protein they fed them. And

47:14

they basically kept eating until they met their

47:16

protein needs. When they decreased the

47:19

amount of protein they were feeding them, they ate

47:21

more to make up for it.

47:23

Whatever the animal was, they were doing this with us.

47:26

We're going to eat till we meet our protein

47:28

needs according to the protein leverage

47:30

hypothesis. That

47:33

could be what you're missing. If you're not

47:35

eating the foods that satisfy your body, whatever

47:37

those might be, you could

47:40

change your window seven, eight, two, one,

47:42

five, three. It's

47:45

not going to make you feel satisfied because you're

47:48

missing something that your body needs. Yes.

47:50

And we've talked about that a lot. My protein

47:52

needs are different than Jen's. I

47:54

can eat and be physically full, but

47:58

starving. If I don't eat. eat

48:00

enough protein in my window, which is

48:02

what she describes. That sounds like exactly

48:04

what she said. Yes. So

48:06

I would really recommend

48:08

playing around with the foods you

48:10

are eating in your window, because

48:12

she says protein in there, but

48:14

she never really mentioned like meat.

48:17

Some people need meat protein to

48:19

feel satisfied. Yes. I'm

48:21

not one of them. I definitely

48:23

am one of them. Yeah. Yeah.

48:26

So yeah, definitely play around with the

48:28

foods you're eating because feeling

48:31

hungry all the time. I did that when

48:33

I was doing true keto for a while.

48:35

True keto is less than 20% protein. And

48:41

I was physically starving

48:44

on keto. It was not for me. So

48:47

that's the only way I could describe it

48:49

is deep in my soul, hungry when I

48:51

don't eat enough protein. She

48:53

says she's not seeing any body re-composition

48:55

yet. And that can be menopause. Yeah.

48:57

That her size may have gone up.

49:00

I think once you are able

49:02

to address your

49:05

satiety in your window, because also

49:07

if you're not getting satisfied, you

49:09

could be overeating. Right. You

49:11

could be eating more than you need, but just not

49:13

the right foods. So

49:15

yeah, just keep tweaking what you

49:17

eat. Now she says, I've never

49:19

felt myself switching to fat burning as others discuss.

49:22

I generally feel the same when I'm

49:24

fasting, maybe a little extra hyper edgy,

49:26

but nothing dramatic. I do feel pretty

49:28

shaky and crappy if I

49:31

let my fast go too long. I

49:33

wonder if she's accidentally breaking her fast

49:35

with like a supplement or a vitamin

49:37

or something like that. I

49:39

don't know. And I might suggest you cut out

49:41

your green tea. Sometimes I think you're the one

49:43

that said you should say green tea. Green tea

49:45

makes some people feel yucky. It really

49:48

does. Try to fast for like a week without

49:50

the green tea and see if that helps. Let's

49:53

see. Oh, she says she tried ADF on

49:55

a five two schedule for three weeks and

49:57

she hated it because she was so hungry.

50:00

with the 500 day down day meal and she

50:02

found it hard to sleep. I don't mind the

50:04

updates at all. I just eat my three meals

50:06

and all feels normal. I also

50:08

don't like the diet mentality that comes with

50:10

the down days for me, but I'm willing

50:12

to give it another try if that will

50:14

help with results. I don't think you should jump

50:16

to that right now. No, I think you need

50:19

to conquer feelings satiated on your regular

50:22

eating window days and

50:24

she wants to know if she needs to go look hard again.

50:27

Nope. Now there's something she

50:29

said she doesn't love meat or lots

50:31

of fat, but she feels good with

50:34

legumes, sweet potatoes, whole grains and fruit.

50:37

I just wonder if

50:39

she's, her body is telling her that

50:41

she might need. Okay. If you don't

50:43

love meat, if you don't love it

50:46

and you don't want to eat it,

50:48

then really focus on your high protein

50:51

plant foods. So

50:54

try adding some tofu.

50:57

Yeah. Or some tempi

50:59

in your window because

51:02

maybe that's enough to help you. I

51:04

wonder if she could add some meat that I know she

51:06

says he doesn't love meat. And again, I'm somebody who doesn't

51:08

eat a lot of meat, but some

51:10

meats make me feel better than others. Like

51:12

a ground beef, for example, I can

51:15

add ground beef to something and I feel fine

51:18

versus having a giant steak. I

51:21

don't really love chicken. So there might

51:23

be some meats that she could add in or

51:25

maybe fish or something like that, salmon, some seafood.

51:29

Yeah. You say, you know,

51:31

are there other people's small appetites that have found success? I'm

51:34

not a person who eats a lot at one time

51:36

and I have found success. I

51:39

really think that once you figure out what

51:41

foods lead to satiety, then like

51:45

that's the missing key to the puzzle for you.

51:48

So you may hear Jen and I

51:50

refer to fasting insulin and knowing what

51:52

it is. And you may

51:54

not really understand the importance of a fasting

51:57

insulin. Well, fasting insulin

51:59

is important. to know because

52:01

insulin resistance and high insulin

52:03

levels can absolutely contribute to type

52:06

2 diabetes down the road if

52:08

not controlled. And it also creates

52:10

a cyclical effect on inflammation in

52:13

the body. Inflammation alone,

52:15

left unchecked, can contribute to

52:18

so many diseases, not only

52:20

diabetes, but cardiovascular disease, malignancy,

52:23

autoimmune disease, and chronic kidney

52:25

and liver disease. So

52:27

one of the reasons

52:30

why we tell you to get a fasting insulin

52:32

when you start is so that you have a

52:34

good baseline. If you haven't done that, I

52:36

would really suggest you do it now. And

52:39

then it's also another we talk about measures

52:41

of success. If you get

52:43

a fasting insulin that's high, your

52:46

goal over the next six months

52:48

is to get that fasting insulin

52:50

lower through fasting and often exercise

52:52

and your diet choices. Because

52:55

the lower your fasting insulin, the

52:57

healthier you're going to be. And the healthier

52:59

you are, the more able your

53:01

body is to release the weight that you

53:03

want to lose. So I have

53:06

a link in show notes that you can visit.

53:08

You can get your fasting illness and drawn all

53:10

on your own. You do not need to go

53:12

to your doctor. We hear all the

53:14

time that doctors don't understand why you need it

53:16

or won't order it. So you

53:18

can skip them, just do it yourself.

53:20

It's very inexpensive. Check

53:23

it out and then you know there's no

53:25

questions. For nearly

53:27

four decades, JMK Security Solutions has provided

53:29

protection for homes and businesses. I know

53:32

firsthand. I'm Jeff Beckman and with my

53:34

wife Kim, we started JMK Security Solutions.

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Our attention to detail, service after the

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sale, and product knowledge are the foundation

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son, Jeffrey, takes over as president. Let

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us protect what is valuable to you.

53:54

jksecurity.com. Alright,

53:57

Now it's time for our tweak of the week.

54:00

This tweak was submitted by Haley. She said

54:02

if you have a specific time of day

54:04

that you know it's hard for you to

54:06

stick to your fast and goals. I have

54:08

a recommendation. If your schedule

54:11

allows turn that time and to coffee hour

54:13

or teatime, here's a bit of my story.

54:15

I work part time the days I

54:17

go into work fasting is easy because I'm

54:19

busy, I have a clear routine and

54:21

I did power through it without thinking twice.

54:24

On the days that I am home,

54:26

my husband leaves for work around seven am

54:28

and I think that first hour or

54:30

so of the day feals overwhelming to me.

54:32

There are many things around the house

54:34

and I want to do. I might have

54:37

errands to run, etc. I would all

54:39

send hit the ground. Running and start

54:41

knocking out sores right away. I'm a

54:43

morning person and this made sense. I

54:45

used to eat breakfast around eight am

54:47

and it helped me slow down and

54:49

gave me a chance to think through

54:51

my day. This meant that breakfast became

54:53

a reprieve from that feeling of overwhelm.

54:55

which meant that breakfast might turn into

54:57

a three course meal because I was

55:00

craving that moment of rest. Once

55:02

I started fasting, I sound that

55:04

this time was the hardest for

55:06

me and my fast. Not necessarily

55:08

because I'm hungry, because I'm warning

55:10

that opportunity to sit and organize

55:12

myself for the day. All.

55:15

That to say I am working on soil

55:17

myself down in the mornings. There. Is

55:19

no need for me to jump

55:21

out of bed at five am

55:23

and immediately sent back me or

55:25

cleaning the bathroom inter coffee our

55:27

Instead of immediately dizzying myself I

55:30

make my coffee, sit down the

55:32

clouds and do something totally fine

55:34

and frivolous. I second with the

55:36

community hear or read once my

55:38

coffee is about way she to

55:40

posted. This. In the Community and she said we could share

55:42

it. Once my coffee has gone,

55:44

it's time to organize myself for the

55:46

day and get started on whatever tasks

55:48

I have plans. I cannot tell you

55:50

how much this little routine has helped

55:52

me sick to my south Singles is

55:55

that a great tool and myself care

55:57

toolbox. I used to gather my coffee

55:59

or take shots. The that between tasks.

56:01

Now sit down and savor it. Sophie

56:03

see me active in the community around

56:05

seven Am Central Time. You know it's

56:08

coffee. Our I know that I still

56:10

miss the ritual of eating. I miss

56:12

the rest and relaxation that comes with

56:14

sitting down to a meal. If you're

56:16

someone who struggles to rest are feels

56:19

like they must constantly be doing something,

56:21

Maybe this will make. Sense to you.

56:25

That. Was a great strategy. Thank you. Yes,

56:28

I love that's. What? We'd

56:30

love to leave you with inspirational motivational

56:32

quotes. And this week we have a

56:35

message that as a passage from about

56:37

Bye Birdie on outpaced called Pivot shared

56:39

by Amanda. It's. Temporary.

56:42

Everything. All of it even the

56:44

best of it. Especially the best

56:46

of it. We only have so

56:48

many years to as human love

56:51

and to human things Love them

56:53

All of them even the painstaking

56:55

once they too will not last.

56:57

They are human, They are the

56:59

experience, the insecurity, Experience.

57:02

The. Heart ache. The experience

57:04

the confusion, experience the

57:07

joy. Experience. The.

57:09

Risk the experience. There's nothing.

57:11

Last, if we learn something

57:13

from it, you are willingness

57:15

to fail is proportionate to

57:17

your potential to gain and

57:19

to grow. The time

57:22

or never stops running. All you will regret

57:24

is not reaching harder for the things you

57:26

actually wanted while they were still in front

57:28

of you. And I went ahead.

57:30

And there's a Lincoln Center because people always

57:32

reach out to us so if you that

57:34

is so notes you can actually read that

57:36

for yourself. Thank. Thanks

57:40

so much for listening to Day!

57:42

We would love to have you

57:44

join us and the delay. Don't

57:46

deny community where you can interact

57:48

with both me and Series Plus

57:50

the most supportive bunch of internet

57:53

and faster you'll find anywhere. Go

57:55

to ginstevens.com/community to join us. Don't

57:57

forget to subscribe to this Potassium.

58:00

Everett podcast app Sin if you haven't

58:02

already, please leave us a five star

58:04

review that helps me listeners find the

58:06

So he and we really appreciate it.

58:08

We're. A community driven podcast so to

58:11

submit your success stories, your questions your

58:13

favorite, tweak it till it's easy moments

58:15

or anything else you want us to

58:17

share on. The podcast go

58:19

too fast paced repeat.com/submit and

58:22

then listen each week to

58:24

see if we share your

58:26

submission. Our answer your question

58:28

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