0:00

Hi, it's Martha Stewart. You know, I spend

0:03

a lot of time thinking about dirt. At

0:06

3am? At all hours of the day,

0:08

really. What people don't know is that

0:10

not all dirt is the same. You

0:13

need dirt with the right kind of

0:15

nutrients. New Miracle-Gro

0:17

Organic Raised Bed and Garden Soil

0:20

is so dense, so

0:22

full of nutrient-rich, high-quality

0:25

ingredients. Miracle-Gro

0:27

is simply the best. 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 Sherri

0:41

Bullock, long-time intermittent faster and health

0:43

and wellness advocate. Please

0:45

keep in mind that this podcast is

0:48

for educational and motivational purposes only and

0:50

is not intended to provide medical or

0:52

diagnostic advice. Jen and

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,

1:16

everybody. We are so glad you're here

1:18

today. Welcome to this week's episode of

1:20

the Fast Feast Repeat, intermittent fasting for

1:22

life podcast. How are you doing today,

1:24

Sherri? I'm doing wonderful.

1:26

How are you? I'm so glad.

1:28

I'm doing great as well. Spring

1:31

is in the air and nothing makes me

1:33

happier than warm weather coming. You and me

1:35

both. Well, I mean, a lot of things make

1:37

me happy, but that's on the list. Yes,

1:42

I get it. I feel like summer is right around

1:44

the corner and I'm getting really excited for it. So

1:48

I know I talk a lot about, you know, like

1:51

assuming the identity of a faster, right?

1:55

And I love it when people suddenly are like,

1:57

I'm an intermittent faster. It's no longer a faster. or

2:00

something that you do. I

2:02

used to be a person who was very

2:04

active and athletic. Right. Then COVID

2:07

hit. I got COVID

2:09

several times. My energy tanked, my

2:11

testosterone plummeted. I went through

2:14

perimenopause. I don't even know where I am

2:16

on that spectrum anymore. I just

2:18

take my hormone replacement and I'm good

2:21

to go. But I've been working really

2:23

hard at becoming

2:25

a person who exercises

2:28

again. And it's

2:30

definitely like a mindset shift

2:32

and it's worked at first.

2:34

Yeah, it is. It's that

2:36

whole habit formation and I'm

2:39

definitely employing some habit stacking. But

2:41

for three,

2:43

maybe going on four, I think this is my

2:46

fourth week. I've consistently

2:48

used my tonal three times a week

2:50

and I'm just trying to make it

2:52

part of my day. So all

2:55

of you out there who are trying to

2:57

make intermittent fasting a consistent part of your

2:59

life, I get it because while I've got

3:01

intermittent fasting nailed, I'm

3:03

trying to get movement in and get my

3:05

weight training in. And when I first

3:07

met you, you were really into fitness.

3:10

I mean, you were very active. Oh,

3:12

it was who I was for decades.

3:15

It really was like I remember that. And

3:17

then when you had such a bad time

3:19

with COVID and not feeling well, and then

3:21

you were having trouble with your hormones because

3:23

of the transition there. And

3:26

yeah, you were struggling. So I'm glad it's

3:28

back to Sherry. And I've

3:30

lost so much muscle

3:33

mass and I'm working so

3:35

hard to get it back. And one of the things I

3:37

love about tonal is it actually gives you like a strength

3:39

score. And so it's really fun to

3:41

see that my strength score is

3:44

improving and getting stronger

3:46

with every month. Well,

3:48

that is good. That's great to see.

3:50

And that's a great point. You know,

3:52

you lost muscle mass and it's because

3:54

if we don't use it, we lose

3:56

it. The most important way

3:59

to... to prevent muscle

4:01

loss is by using your muscles.

4:03

And as we get older, you have to be

4:06

intentional with it. That's why I'm loving Pilates. I

4:08

think a lot of my lost muscle mass was not

4:11

only was I just not using it, but

4:13

I had no idea that my testosterone had

4:15

tanked, which I think was a lot of

4:17

why I did not have, I would want

4:19

to work out, but I

4:21

just couldn't get myself to do it.

4:24

You didn't have the stamina. And I

4:26

didn't have the stamina. I also didn't

4:28

have any recovery. It would

4:30

take me days to recover from a 20 minute

4:33

workout. So it's nice to

4:35

feel good to get going and get those

4:37

endorphins and feel good and then

4:39

feel good afterwards. Well, I'm

4:41

really glad to hear it. I'm still loving Pilates though.

4:43

I don't know what. I'm so glad. Marge did this

4:45

past time. I went, she was on a, let's

4:48

make Jen work real hard mode. Cause oh my

4:50

gosh, I was so sore. Sometimes

4:53

I leave and I'm like, that just sounds great. This time

4:55

I was like, ooh, I'm going to feel it. And I

4:57

did. Yeah. Yeah.

4:59

Well, I forgot really

5:02

how good it feels to have that

5:04

like next day workout. Must

5:06

have burned. The pain. Yeah. But

5:08

the other day I think I worked out to almost muscle failure.

5:11

Cause I went to walk down my front steps and I almost

5:13

fell down them. My

5:15

leg muscles said no. It really

5:17

does help to have a appointment

5:19

that I have to go to. And

5:22

she's pushing me. Cause otherwise they'd be like, yeah, I

5:24

just don't feel like it. But

5:26

I've got the appointment scheduled. So I have to go.

5:29

Hey, when you visit, do you want to go with

5:31

me? I would love it. Okay. We

5:33

should do a double lesson when you're here. Cause

5:35

everybody's sharing, visiting me in July. I'm so

5:38

excited. But oh, by the way, I'm getting all my

5:40

guest rooms back to normal. Good. Good. Yeah.

5:43

I would love that. Yep. So

5:45

you can go do Pilates with me and

5:48

I won't have to miss my session. Hooray.

5:51

Yeah. A guy I worked with, he's actually

5:53

part of my Apple watch challenge group. In

5:55

the community, we post a like solo

5:58

and team. challenge

6:00

every month and so a guy I work

6:02

with is actually in my group and he

6:04

I worked with him this weekend I don't

6:06

often and he said it's really motivating for

6:08

him to be part of yeah the

6:10

challenge because it keeps him honest and

6:12

it keeps him active when he doesn't

6:14

want to be. Well community makes such

6:17

a difference with everything. It really does.

6:19

It really does yeah. You

6:21

know we love community everybody. Well

6:24

let's share a weekly celebration and this week

6:26

we have a celebration from Gary in Tennessee.

6:29

Gary wrote I'm six feet tall and when I started

6:31

intermittent fasting I weighed about 180 pounds. I have

6:35

exercised daily for as long as I can remember

6:37

but my weight had crept up as I have

6:39

gotten older. I thought I needed at

6:42

least five pounds or so off my waist. After

6:44

being intermittent faster I now weigh around

6:46

160 which is what I weighed when

6:48

I graduated high school 50 years ago.

6:51

My waist has gone from a tight 36

6:53

to a loose 34. My

6:55

BMI is right in the middle of normal. I

6:58

am truly amazed at what IF has done for

7:00

me. I lost all of the weight during

7:02

the first five months and I have been

7:04

at 160 or just below ever since.

7:07

I must admit that I thought body

7:09

re-composition was something you told people to

7:11

keep their spirits up when they hit

7:13

a plateau. I love that so much.

7:16

It's not we're not just making it up.

7:19

He says but I was wrong. I have

7:21

definitely become leaner and stronger

7:24

since I stopped losing weight. So

7:27

he's saying he's having benefits from fasting even

7:29

though he's no longer you know losing fat.

7:31

Yeah well he is losing fat but he's

7:33

losing fat but it's not showing up on

7:35

the scale. Right. Right. He's leaner and

7:37

stronger. Yeah. Since I completed a 28-day

7:39

fast start I pretty much done in 18-6.

7:42

I opened my window at noon and I

7:44

closed it around 6. I only drink water

7:46

during my fast. I do brush my teeth

7:48

in the morning with toothpaste and mouthwash and

7:50

it has never caused me any problems. I

7:53

don't normally get hungry during my fast but if I

7:55

do I just drink some more water. I

7:57

have plenty of energy during my fast and I eat and

8:00

play two or three hours of pickleball at the

8:02

end of the fast twice a week. The

8:05

only thing that keeps me from saying IF

8:07

is a panacea for me is that I

8:09

still have the same joint pain I had

8:11

before. I suppose the fact that

8:13

most of my joint pain is the result

8:15

of old injuries makes the alleviation of that

8:17

pain a little too much to hope for.

8:20

I know that there is no single thing that

8:22

will work for everyone, but intermittent fasting has certainly

8:24

been a blessing to my wife and me. Thank

8:26

you for all you have done to share IF with

8:29

everyone. By the way, if y'all hear it,

8:31

it sounds like someone is drilling something. I did

8:33

hear that. Then someone is drilling something. I don't

8:35

know who it is. I'm at

8:37

my work condo and I'm

8:39

in my office and someone is out there

8:41

somewhere close by drilling something. So no need

8:43

to be alarmed. Listen,

8:46

or someone is not doing work at your house. It's happening

8:49

here. I don't know. You might not be able to

8:51

hear it, but I did this here and I wonder what that was. I

8:53

was like, what? I don't know. I

8:55

thought it was an airplane landing. I'm like a whistle.

8:57

Yeah. Anyway, I love Gary's

8:59

celebration. That is fantastic. It does make

9:01

me chuckle that he thought that body

9:04

re-composition was something we just told

9:06

people when they were in a plateau. It really is

9:08

true though. We've been around the community for so

9:10

long that we've seen it happen to so many

9:12

people. It happened to me. Yeah. Oh

9:15

yeah. Sherry had beautiful pictures of body re-composition.

9:18

I went through a period where I was just like,

9:20

well, this is it. My body is not going to

9:23

change. This is where it's at. Then,

9:25

it was like, is fasting working for me?

9:27

I had that thought. This was back in

9:29

2018 maybe, 2019. Somebody

9:35

asked me, have you taken progress photos lately?

9:37

I said no because I

9:39

was at my goal weight, so I just thought

9:42

I was done. I

9:44

took progress photos and I blew my own mind.

9:47

It's true. Yeah. My

9:50

body was drastically different. I

9:52

actually weighed, I think I'd have to look at the

9:54

picture, two or three pounds more than I

9:57

did on the first

9:59

picture. photo, but

10:01

my body is like

10:03

completely different. Yeah, it's

10:06

powerful as you

10:08

lose fat and build and maintain

10:10

your muscle, you're going

10:12

to weigh more possibly than

10:14

you did before, but you'll

10:17

be smaller. So I love that

10:19

Gary is noticing body composition. And

10:21

as far as the joint pain, he makes a really good point.

10:24

You know, intermittent fasting is not going to cure all

10:26

of your ills, but it will

10:28

reduce inflammation. So if you have

10:30

joint pain related to inflammation or

10:33

from being overweight, it's very

10:35

likely to help with that. But if you

10:37

have pain related to an old injury, it

10:40

may or may not help with that. It

10:42

just really depends. It's still good because inflammation,

10:44

you know, leads to pain, right? In

10:47

general. So do

10:50

you feel like maybe you haven't been sleeping as

10:53

well, but stressing a lot craving foods you don't

10:55

normally crave or maybe your skin, hair, and even

10:57

your muscles feel different. All of

10:59

these can be signs of hormonal imbalances. And I know

11:01

that I have suffered from all of these at various

11:04

times in your quest to feel your best. Make

11:06

sure you are including an absolute must for

11:08

keeping your hormones balanced in your body functioning

11:11

optimally. Magnesium. Most people do not get enough

11:13

magnesium through their food. And when you're deficient

11:15

in this vital mineral, it can throw your

11:17

entire system out of sync. In addition to

11:20

hundreds of other chemical reactions, magnesium also

11:22

plays a vital role in hormonal

11:24

balance, glucose metabolism, and managing symptoms

11:26

across different stages of life. This

11:29

makes magnesium supplementation a great support for

11:31

all ages. This is why I use

11:33

and share about magnesium breakthrough from Bioptimizers.

11:36

This unique formula contains seven different

11:38

forms of highly bioavailable magnesium to

11:40

help support your sleep, digestion, and

11:43

stress management and includes magnesium orotate,

11:45

which is amazing for metabolic and

11:47

hormonal health. and includes magnesium orotate, which is amazing for metabolic and hormonal health. Nourish your brain and

11:49

body with magnesium breakthrough now. You'll

11:52

be so glad you did. For

11:54

an exclusive offer, go to bioptimizers.com/fastfeastrepeat

11:56

and use promo code FFR10 during

11:58

checkout to save 10%. to save 10%.

12:00

When When you subscribe, not

12:02

only will you get amazing discounts

12:05

and free gifts, you'll know your

12:07

monthly supply is guaranteed. Remember, it's

12:09

bioptimizers.com/fastfeastrepeat and use promo code FFR10.

12:15

All right, so now we have a

12:17

question from a listener. This question is

12:19

from Katie in Key West. She says,

12:21

Hi, girls, thanks for all you do

12:23

for us intermittent fasters. I came to

12:25

intermittent fasting after reading fast used repeat,

12:27

primarily for health like autophagy, but also

12:30

for a little weight loss. There's that

12:32

drilling again. I don't know what they're

12:34

doing. So it's like they're remodeling the condo next

12:36

to us. Like right this

12:38

minute. I didn't. Anyway, she

12:40

said, I didn't have a lot to lose, but wanted

12:43

to adios my muffin

12:45

top three months in. Now

12:47

I'm down six pounds and muffin top

12:49

is pretty much gone. Yay. I

12:52

got like drill a hole

12:55

into the wall through the

12:57

wall entire. Anyway, sorry listeners.

12:59

I can't control what the

13:02

neighbor's doing. She said three months

13:04

in, I'm down six pounds and my muffin

13:06

top is pretty much gone. She said, I

13:08

essentially alternate up and down days through the

13:10

week with the odd day, which varies being

13:12

one meal a day. I'm very comfortable with

13:14

this schedule, but here's my dilemma. I enjoy

13:17

having dinner with my husband, but I

13:19

like to save the last few calories

13:22

of my 500 calorie down day meal

13:24

for a little treat for myself after

13:26

dishes are done. And my work is

13:28

over usually a 45 calorie

13:31

vegan oatmeal cookie with black coffee.

13:34

This makes my 500 calorie down

13:36

day eating window about 90 minutes.

13:39

Is that too long? I want

13:41

to make the most of this wonderful lifestyle.

13:43

Thanks so much. Listen, I

13:46

have two answers for this question. You

13:49

are doing this primarily for health, like a

13:51

top of G. You want a little weight

13:53

loss. So I mean, you've

13:55

achieved the weight loss that you want.

13:57

So is what you're doing. working

14:00

for you and makes you happy and keeps

14:02

you compliant with the lifestyle. If that's

14:05

what you want to do, that's what you can do. But

14:07

what is the goal? The goal

14:09

of the down day meal is

14:12

to have it and have it over with as

14:15

quickly as possible. Now I'm not telling you

14:17

cram your meal down in five minutes. You

14:19

know take your time, eat your full meal,

14:21

enjoy it, but then

14:23

you're done. Stop. You want one insulin

14:26

response so that your

14:29

body can quickly you know burn

14:31

through that meal that you ate and get

14:33

back into fat burning mode. So

14:35

I mean essentially by dragging that 500

14:38

calories out over 90 minutes you're really

14:40

delaying that happening. And

14:43

again it's going to be a balance for you. I would

14:46

not do that and if weight loss was my

14:48

goal I absolutely would not

14:50

recommend that. What do you have to say

14:52

Jen? Well that's the thing. You know

14:55

it's all about what are your goals right?

14:57

Her goal is she

14:59

likes the rhythm of alternating up and down

15:01

days through the week with one you know

15:03

a one meal a day here and there.

15:05

She's not trying to lose any more weight.

15:07

She's doing this for health. So

15:10

when we look to the research on

15:13

alternate daily fasting done by Krista Verity, I

15:15

mean they spread their 500 calories out

15:17

over an entire day which sounds crazy. But

15:20

we now understand the clean fast. So we're trying to

15:22

maximize the time that we're in the clean fast. But

15:26

if you're at your goal, I don't see

15:28

an issue with having a 90

15:30

minute down day. She's at her goal and

15:32

she's enjoying the lifestyle. She's not trying to

15:34

lose more weight. She's happy where she is.

15:37

It really does depend on on

15:39

that. I mean what you're trying to do. So will

15:41

a 45 calorie vegan oatmeal

15:44

cookie at the end of a 90

15:46

minute 500 calorie down day window make

15:48

a giant difference in her overall results?

15:51

I don't think so. In

15:54

general though like Sherry said, we do recommend that

15:56

you have your down day one and

15:58

done not trying to stretch it out

16:00

with your flavored beverages and all of that. We

16:02

want to keep our insulin down. We want to

16:05

keep our body in a short

16:07

period of time with that meal. Yeah

16:09

and I'm gonna be honest like for me my

16:12

blood glucose like when I eat you know

16:14

it goes up a little bit and it

16:16

comes back down. Mine's pretty much back down

16:19

within 90 minutes

16:21

to two hours. So

16:23

if I now introduce something else

16:26

especially just like a small vegan cookie,

16:29

I'm fairly certain I would be starving

16:31

again then. Like I feel like that

16:33

would be just that would make you

16:35

hungrier. Enough of a blood glucose fries

16:37

and insulin response that I would be

16:39

hungrier than just not doing it. Yeah but

16:41

it sounds like it's working for Katie and

16:44

that's the key. Remember we want you to tweak it

16:46

till it's easy and be your own study of one.

16:48

Know what your goals are and

16:51

someone who is you know stuck in a plateau

16:53

and wanting to lose more weight or wanting to

16:55

combat insulin resistance we would give a different answer

16:57

to that person. Right. And so that's the thing

16:59

you know I have a background in elementary education

17:02

and one of the buzzwords I don't know what

17:04

they're still talking about now but when I was

17:06

there one of the buzzwords

17:08

was differentiation and that

17:11

is understanding what each

17:13

person needs. Each student didn't

17:15

get the same thing. You know and Katie who

17:17

is at her ideal weight and

17:20

doesn't need to lose any more weight can

17:22

get a different answer than someone who's struggling

17:25

with obesity and insulin resistance and at a

17:27

plateau. So just something to keep in mind.

17:29

So if you feel like why did they

17:31

say she could have a cookie and they

17:33

tell me to have my meal in an

17:35

hour. Well it's just you know you need

17:37

something different and it's a matter

17:39

of understanding where you are what your goals

17:42

are and why you're doing it. Yeah even

17:44

in the community people will notice that we

17:46

give different answers to the same question to

17:48

different people but it really comes down

17:50

to us knowing the person who's asking the question

17:52

and what their goals are and what their struggles

17:55

are and where they are in their journey. And

17:57

so you know we really do get to learn that the

17:59

people. for our community and so you know

18:02

sometimes feel like wait a minute you

18:04

told so-and-so this earlier today and now

18:06

you're saying this that happened

18:08

this week we had somebody who posted a question

18:10

and we answered it one way and then someone

18:13

else who we know really well post a similar

18:15

question we're like no don't do that and

18:17

somebody else like I saw earlier that you

18:19

said I'm like yeah but it's because we

18:21

know this person versus that person and they're

18:23

at different places in their journey in different

18:25

needs you know there's a time when like

18:27

intermittent fasting can be more flexible for you

18:29

but there's a time when you need to

18:31

knuckle down right and flexibility

18:34

is great in certain times and

18:36

sometimes you need to not have

18:38

flexibility exactly exactly yeah because there

18:41

are some people who flex great and then

18:43

there's people who flex and that they kind

18:45

of lose the plot so

18:47

those are the people we're gonna be like no

18:49

don't flex don't flex for that right you know

18:51

keep doing what you're doing don't rock the boat

18:54

all right well let's move on we have another question

18:56

from Anne Marie in Toronto she says I started 2019

18:58

I typically 16 hours fasting a day I am now

19:04

55 years old 135 pounds I was 155 for most of my life

19:06

fighting PCOS and then gained

19:12

another 10 pounds on a trip which is

19:14

what triggered the IF journey in 2019 I

19:17

have not looked back recently I

19:19

got educated about how even a bit

19:21

of milk can break the fast so I

19:23

want to know how to fast with coffee

19:25

and milk do I need a glucose monitor

19:27

I would like to keep this easy I'm

19:29

5 8 so I want to

19:31

maintain my new healthy weight and muscle mass and not

19:34

have it be dramatic well I'm gonna make it super

19:36

super easy Anne Marie but it's not going to be

19:38

the answer you want there is no

19:40

way to fast with coffee and milk

19:42

it's impossible because milk is food so

19:44

no glucose monitor is

19:46

going to answer this question for you

19:49

the answer is unfortunately there is no

19:51

fasting with coffee and milk and

19:54

milk is food and I

19:56

mean that's just what it is why do we

19:58

have milk well if nature's perfect food for building a

20:00

baby mammal. So it's never going

20:03

to be fasting. If you went to have

20:05

fasted blood work or you went to have

20:07

fasted surgery, you would not have

20:09

milk before you had that done.

20:11

That would not be fasting. And I

20:13

want to talk about something here that's

20:15

really an interesting question. Do I need

20:18

a glucose monitor? You

20:20

can't use a glucose monitor to tell

20:22

you whether something has broken your fast.

20:26

Your glucose monitor gives clues about what might

20:28

be going on. I was listening to an

20:30

episode of the Mastering Diabetes podcast today in

20:32

the car. It downloaded automatically.

20:35

I just had Cyrus coming on intermittent fasting stories,

20:37

which will come out in the summer. So

20:40

I was like, I loved what they were doing.

20:42

And it was an episode that was about using

20:44

a glucose monitor. And the host was two ladies.

20:46

I think that they're coaches. So I was like, we

20:48

have people in our community who like to use blood glucose

20:50

monitors. So I'm going to listen to this. And

20:53

I listened to it. And they're both type 1 diabetics,

20:55

I believe. I don't know these

20:57

ladies' stories completely. But I think they're

21:00

both type 1 diabetics. And they're talking about how

21:02

confusing a blood glucose monitor can be.

21:05

Because blood glucose can go up and

21:07

down for all sorts of things. They're

21:09

like, are you stressed? Did you exercise?

21:11

What are you doing? And

21:13

so you can't always form a

21:15

cause and effect relationship based on what your

21:17

blood glucose is doing. Like if you drank

21:20

some coffee with milk in it and your

21:22

blood glucose went down, why did it

21:24

do that? Maybe it went down because your body

21:26

released insulin and it lowered your blood sugar. That's

21:28

not what we want. That we don't want insulin

21:30

coming out extra while we're fasting. Or

21:33

maybe you drank the coffee with milk and your blood

21:35

sugar went up. Which is very

21:37

normal to drink coffee. Coffee

21:39

alone is going to raise your blood glucose. It's

21:41

true. And so you can't say what the milk

21:43

did. You could do a comparison. So

21:45

I drank coffee today. And it went up to

21:47

110. And I

21:49

drank coffee today with milk. And

21:52

it was only 99. Well,

21:55

was it 99 because your

21:57

body pushed out insulin? to

22:00

combat the milk with the coffee? Or

22:02

was it 110, because your liver dumped some

22:04

glycogen? Like, exactly.

22:07

Exactly. Were you more stressed today?

22:10

Did you climb the stairs before you checked it?

22:12

Did you not sleep as well as I? Every

22:15

single thing in your life affects your blood glucose.

22:18

Right. And that was the whole point

22:20

of their podcast episode. They said stress

22:24

really, really makes a huge difference on

22:26

what their blood sugar is doing. These are ladies

22:28

who are required to inject

22:30

their own insulin, because their body doesn't make

22:32

insulin. So they are just really

22:35

in tune with what their body is doing.

22:37

They must be. They have to monitor it

22:39

that way. So everybody, please do

22:41

not try to use a blood glucose monitor to

22:43

determine if you are breaking the fast or not, because

22:45

there are just way too many variables. And you don't

22:48

want to game the system, right? I mean, why

22:50

would you have the milk?

22:53

Because it's not going to add

22:55

any benefit to your fast. There's 0% chance

22:59

that milk in your coffee is going to

23:01

improve your metabolic health. 0%

23:03

chance. It's only going to have the

23:05

potential to mess things up. So

23:07

remember why you're fasting. Yeah.

23:09

And she says she wants to maintain

23:12

her new healthy weight and muscle mass

23:14

and not have anything dramatic happening. Well,

23:16

I almost wonder if she,

23:18

like, I don't know. I don't know

23:20

what her benefit for the milk is.

23:22

But the best way to maintain your

23:24

weight and muscle mass

23:27

is to clean fast. Fast clean, yeah.

23:30

So as I said, Anne Marie, I'm sorry. I know

23:32

that is not what you wanted to hear. Because if

23:35

we could add milk to our coffee, we would all

23:37

be doing it, right? If it was part of the

23:39

fast, I'd probably be doing it. Sherri would probably be

23:41

doing it. But it's not. We want to maximize the

23:43

benefits of the clean fast. So you just can't cheat

23:45

your body. I hope that that helped. With

23:48

Lucky Land Slots, you can get lucky

23:50

just about anywhere. Dearly beloved, we

23:52

are gathered here today to... Has anyone

23:54

seen the bride and groom? Sorry,

23:57

sorry, we're here. We were getting lucky in the

23:59

limo and we lost track of time. No,

24:02

Lucky Land Casino. With cash prizes that add

24:04

up quicker than a guest registry. In

24:06

that case, I pronounce you lucky. Play

24:09

for free at luckylandslots.com. Daily

24:11

bonuses are waiting. No purchase necessary.

24:13

Void where prohibited by law. 18 plus.

24:15

Terms and conditions apply. See website for details. Or

24:18

it's announced time first segment called what's

24:21

your Why Most of us have weight

24:23

loss in mind when we start intermittent

24:25

fasting, and we definitely approve of that

24:27

being part of your why. But there's

24:29

so much more to what intermittent fasting

24:31

can do for us beyond weight loss.

24:33

So in my book, twenty eight Days,

24:36

I'll start day by day. I ask

24:38

readers to cross their wives statement before

24:40

beginning. When you're why is deeper than

24:42

weight loss alludes you're more likely to

24:44

find long term success and few intermittent

24:46

fasting as a lifestyle. Said. Today we

24:49

have a wife Julie and really wrote

24:51

my original why we're still as well

24:53

as unhappy with high. let's move energy

24:55

level with low. I'm so tired of

24:57

the afternoon and I just knew I

24:59

didn't feel my best and I knew

25:01

the extra weight was not dead for

25:03

me. My mom died unexpectedly a fifty

25:05

one years old of a heart attack

25:07

and that has motivated me to take

25:09

better care of myself. She as not

25:11

over a way to but she had

25:13

unhealthy habits. I have been fasting since

25:15

January Twenty twenty one and the wake

25:17

him up. Pretty quickly I lost about

25:19

thirty five pounds in the first six eight

25:22

months and I have stayed around that for

25:24

most of the time. I would like to

25:26

lose another fifteen to twenty pounds as I'm

25:28

learn more and more about all the benefits

25:31

my wife has changed. the is hop a

25:33

T and the knowledge that it can help

25:35

prevent alzheimer's and dementia is a huge why

25:38

now. Plus I honestly feel better my fifties

25:40

than I did in my thirties. And forties

25:42

I'm able to play and keep up with

25:44

my grandkids. I want to be

25:46

around and see them all grow up,

25:49

graduate, get married and ceases they became

25:51

as adults. That is something my mom

25:53

is thought on the honestly so many

25:55

ways. I just know I will never

25:57

Not fast. It is definitely my lifestyle.

26:00

Yeah. I feel the same exact were Julie.

26:03

Yeah. I can imagine. Just

26:05

waking up beside not fast. Now

26:07

I can't either. Well.

26:10

We have another question as a from

26:12

missing Florida syrup pillow And fifty six

26:14

adults and five thirty five inches tall

26:16

and I have been intermittent faster for

26:19

about one and a half years. I

26:21

really start out dennis sixteen eight, then

26:23

transitioned within about three months to one

26:25

meal a day, having some longer windows

26:28

on weekends to six hours or longer

26:30

only for special occasions only. I.

26:32

Started that had a hundred and sixty

26:34

two pounds and then dropped to one

26:36

thirty three within six months. Added

26:38

stuff at that weight since I'm unable to

26:41

lose that last and pans out. Been a

26:43

runner running between two to four miles per

26:45

day three to four days per week since

26:47

November when the morning temperatures a killer and

26:50

because of my early work schedule I stopped

26:52

running. About three months ago I started working

26:54

out in my home for thirty minutes three

26:56

days a week since and I noticed and

26:59

putting on a few pounds fight to the

27:01

exit. Three weeks ago I went from one

27:03

meal a day to twenty. Four. Setting

27:05

that we better for me. Send one meal a

27:08

day. Like he my fast with fruit

27:10

and nuts. Since. Friend and maybe some

27:12

greens? Then I closed my eating when

27:14

they with dinner and dessert. During my fast

27:16

I do a clean fast with black

27:18

coffee. water samples are you know, sparkling

27:20

water or club soda water only. The

27:23

problem is I said pounds will not

27:25

budge. I feel my clothes and stuff

27:28

we weight gain and not body reposition

27:30

on. Sixty One reason I know I

27:32

can't live anyway as I love to

27:34

bake and have desserts after every dinner.

27:36

I cannot shake my sweet tooth and

27:38

I enjoyed making so much. but in

27:40

the past when and half years my

27:42

desert habit was always there to have

27:44

any thoughts. any ideas on how to

27:46

rid myself of this craving and habits?

27:48

I missing something somewhere else. I've read

27:50

all of your bucks and I love

27:53

them and I recently found your podcasts

27:55

and letter to I would like to

27:57

get down to around one hundred and

27:59

twenty five pounds. But I'm now stuck

28:01

at one thirty eight Help. Thank.

28:03

You for all your support. Our

28:05

Rights. So there's a lot to

28:07

unpack your. First of all, I

28:09

want to do a little lean

28:11

go unpacking and that is one

28:13

meal. A day and whom she

28:15

said. she went from one meal

28:18

a day to twenty four. And

28:20

I would like to say that

28:22

those two things to me early

28:24

synonymous. So I'm really wondering what

28:26

See was doing when she was

28:28

calling at one meal a day

28:30

and I am a frayed I

28:33

would suspect seem as though I'm

28:35

like twenty three lines I am.

28:37

I'm afraid that what you have

28:39

been doing this see is a

28:41

very very very tight one meal.

28:43

A. Day and now you have had it. A

28:46

loosened up one meal a day. So I'll

28:48

take some time to define one meal a

28:50

day, what it is. And I did. We

28:53

thought about this before, but I think it's

28:55

worth repeating what it is, what it isn't

28:57

and what not to day, right? So. When.

29:00

You hear the term one meal a day. I

29:02

mean like to go back in time of it's take

29:04

this terminology. Away we would not use

29:06

it because. I think that

29:08

it encourages confusion and it encourages people

29:11

to think, oh, I'm having one plate

29:13

of food. I sit down. I eat

29:15

One plate of food. That's it for

29:18

the day. That is One meal a

29:20

day. He and would that be one

29:22

meal a day? Yes, That would

29:24

be one meal a day or only

29:27

having one meal. That any paradigm are

29:29

your only having one meal. In.

29:31

Your day would be one meal a day.

29:34

The original way that I intended people to

29:36

think of one meal a day if you

29:38

go all the way back to twenties is

29:40

t when I found that the one meal

29:42

a Day says but group Why did I

29:45

start that? Facebook. Group well, I

29:47

was in October. Hearings Fast Five

29:49

Group. Sas. Five. He had

29:51

a ninety five approach with a five hour

29:54

eating window and there were a lot of

29:56

people struggling and that great with the five

29:58

hour eating window. The end: they

30:00

were trying to fit as much eating opportunity

30:03

as they could enjoy five hour window and

30:05

like having to full meals and I did

30:07

that too. It's beginning right and like all

30:09

I can eat with and five hours I

30:11

can be as much they want. I've been

30:14

a diet or I was tried to squeeze

30:16

in a full meal to open and a

30:18

full meal to close. and to me a

30:20

full meal. Is. Just that.

30:22

a full meal. right? Said months and

30:25

then yes said. Then I read read.

30:28

The arms as five book

30:30

and says within it. You're

30:33

only. Having one meal So.dot.and

30:35

I'm like wait a minute

30:37

he intended us to not.

30:39

Just. Pack and as much food as

30:41

we can within five hours. But we're

30:44

only eating one actual meal and

30:46

structured his eating window from five

30:48

pm until ten pm. So.

30:51

You know, clearly. you're You're. Probably not. Sitting hits

30:53

in a lunch and dinner from five pm

30:55

to ten pm says I was like what

30:57

they we go That's where I was going

30:59

wrong early on and are some people have

31:02

gone wrong. Let's just think about it as

31:04

a multi course meal over a five hour

31:06

period and I tried to say that to

31:08

few people in the south thought group that

31:10

like know he just as five hours. it's

31:12

as five hours. I'm like science Yes I

31:14

knew early on I didn't want to argue

31:17

with people on Facebook so I started my

31:19

own group one meal a day and we

31:21

were thinking of it as structuring. One

31:23

more time course meal over five hours

31:25

and Sept and cram it into a

31:27

short. Window we were having it over

31:30

five hours, but over time more and

31:32

more people would join that group. And

31:34

then suddenly people were like i'm Twenty

31:36

Three One, that's one meal a day

31:39

And and the terminology was getting broader

31:41

out into the the world of intermittent

31:43

fasting. And some people were defining one

31:45

meal a day as Twenty Three One.

31:48

And so I think it's just gotten

31:50

really, really confusing out there. And so

31:52

I want to encourage everyone not to

31:54

define one meal a day as. twenty

31:57

three one or one plate

31:59

of food Because why? Why

32:01

do we not want to eat in a one-hour window

32:03

every day or have one plate of food? That is

32:05

not enough food for your body day

32:07

after day. It is

32:10

going to be over restrictive long term.

32:12

I don't care who you are. There is

32:14

no way that you're going to

32:17

eat enough food in one hour

32:19

a day to be enough food for

32:21

your body not to think something's going on, right?

32:23

Over time your body will adapt to that.

32:25

How do I know it? We've seen it

32:27

over and over and over again. So everybody

32:31

please do not think that one

32:33

meal a day, number one, don't think that

32:35

that is what everyone should aspire to. We

32:37

should not all be thinking like everybody should

32:39

be one meal a day. That's it. That's

32:41

the only way you should do intermittent fasting.

32:43

But second of all, please don't define one

32:45

meal a day as a really short window

32:47

and think that that is desirable or aspirational.

32:50

I have one-hour windows sometimes, very

32:53

rarely sometimes. It

32:55

just has to do with if I'm busy or depending you

32:57

know what I'm doing that day. But

33:00

I think 19.5 as a one

33:02

meal a day paradigm is

33:05

still a really good way of looking at

33:07

it. You're fitting in a multi-course

33:10

meal within five hours and

33:13

think about it as an appetizer course, a salad course,

33:15

but you're not trying to squeeze in two

33:17

full meals and call it one meal a day, right?

33:20

I don't care what you call it honestly

33:22

as long as it's working for you, but

33:24

having a really, really tight short window day

33:26

after day is not going to work for

33:28

you necessarily long term if

33:31

you plateau and then

33:33

you want to lose a little bit more. So

33:36

we're talking here with Missy

33:38

who had gotten down to 133

33:41

pounds, which is a very, very healthy weight for

33:45

someone who's 5'5, especially

33:47

if you're experiencing body re-composition. But

33:49

then three weeks ago, she

33:52

has lengthened her window a

33:54

little bit to 24. I'm

33:57

wondering if she had just been too restrictive.

34:00

for so long. Especially when you

34:02

couple it with how much she

34:04

was running every week. Yeah. So

34:06

if you were maintaining a very

34:08

very short eating window and not

34:11

eating a full day's

34:13

worth of intake in that very short

34:16

eating window, coupled with all of

34:18

that activity, I

34:20

feel certain your body has really

34:22

down-regulated your metabolism to

34:24

adapt to that. And now

34:26

that you've stopped running so

34:28

much and then you

34:31

know I think your body

34:33

knows the difference, right? It's honestly

34:36

if you like eating

34:39

in a very short window I think you

34:41

would do great with an ADF protocol which

34:44

is really going to help your metabolism. It's

34:47

going to fire it back up again. You can

34:50

do the 500 calorie down day meal

34:52

and then have an update

34:54

to follow and do that

34:56

for a while. I really think

34:58

that that really short eating window for

35:00

this long period of time is

35:03

kind of maybe coming back to bite you a little

35:05

bit. Yeah and I also think though

35:07

you might see even a little more regain at

35:09

first. Like you might want to

35:11

ease in like have one down day a

35:13

week and then follow it with

35:15

one up day, eight to twelve hours for your

35:18

up day to boost that

35:20

metabolism and then back

35:22

to you know maybe 19.5 the next

35:24

day see how that goes. Because you want

35:26

to rev up your metabolism but you don't

35:28

want to get scared by

35:30

a sudden weight gain that will

35:33

happen. There's something, there's a concept out

35:35

there I didn't make it up. It's called

35:37

reverse dieting. It's a protocol that you can

35:40

find if you google it reverse dieting. An

35:42

ADF is very much like reverse dieting, right?

35:44

You've got the dieting part on

35:46

the, and of course I call it dieting but you know

35:48

what I mean, the fat burning part is

35:50

the down day and the up day is

35:53

the metabolic boost. But the whole premise of

35:55

the reverse diet is if

35:57

you have over restricted long term then you've

36:00

got to rev your metabolism back up, but it

36:02

is well known that you will gain weight during

36:04

the process. Yes. So

36:06

I think I did reverse dieting by accident just because

36:08

all those years that I gave up and got up

36:10

to 210 pounds. And

36:13

I think that that healed my metabolism. I'm

36:16

certainly not recommending anyone give up for years

36:18

and regain all the weight like that. But

36:21

I think it really helped my metabolism after all

36:23

the years of dieting. So, but we've got

36:25

ADS as our tool for that. So anybody who's

36:27

listening, if you misunderstood one meal

36:30

a day and you know, I think how I wrote about

36:32

it and even in delayed

36:34

on deny, I never said the goal is to

36:36

have a really, really short window. But I think people

36:38

just hear it and then they just say, well, this

36:40

is easy. I can do this. It makes sense. Then

36:43

you get into that pattern and

36:45

and before you know it, you're just there you are with your

36:48

right one hour window. Yeah. And

36:51

I also really want to encourage her to,

36:53

you know, you have this idea that you should weigh 125

36:55

pounds and I don't know where that 125 pounds is really

36:57

coming from, where that number

37:02

is coming from, unless it's something that you've weighed

37:04

at some point in your life and you're trying

37:06

to get back there. But something that's important, it

37:08

might come from the formula. Well, something that's really

37:11

important to remember is that, you know, the diets

37:14

we've done in the past, which

37:16

we are not preserving muscle mass with, it absolutely

37:18

makes a difference in what your goal weight is

37:21

going to be. And if you've

37:23

always been a runner and you've restricted calories in

37:25

the past or whatever, you do

37:27

burn through some muscle that way. And

37:30

now you're clean fasting. You say that you're working

37:32

out at home now. I don't know

37:34

if you're working on some strengthening. So

37:36

it's very normal to to see your weight

37:38

go up a little bit when you start

37:40

strength training, if nothing else, because it does

37:42

create inflammation in the body and your muscles

37:44

hold on to some water and

37:46

you can feel fluffy during that

37:49

that muscle building phase. When

37:51

I run your numbers through the smart BMI calculator,

37:54

first of all, your normal BMI, if you do

37:56

a conventional BMI is 23, which is a very.

38:00

very healthy BMI for a

38:02

woman. And if

38:04

I run it through the Smart BMI, which takes

38:06

into account your age, you are 34 out of

38:09

70 and an ideal range is 30 to 39 out

38:11

of 70. So

38:14

you're right in the middle there. You're

38:16

in a very healthy weight. And it actually

38:18

said that you would not benefit for health

38:21

reasons from losing any weight whatsoever.

38:24

So if you're, you know, if you want to

38:26

fine tune your body and body re-composition or whatever,

38:28

you know, strength training is going to

38:30

be your friend. And then a

38:32

little ADF and just a little bit

38:35

of that restrictive pattern. And

38:38

I really just, like I said, I want

38:41

to encourage everyone to please don't think that

38:43

more fasting is the answer. I

38:46

just have really been in about a five hour window for

38:48

a long, long time. That just feels right to me. Some

38:50

days it's shorter, some days it's longer, but it'd

38:53

be interesting to see my average, but shorter is not

38:55

always better. I also want to take a few minutes

38:57

to talk about dessert. Yes. Because

38:59

we have that this come up all the time

39:02

in the community. People struggle with sugar.

39:04

And I've been listening to some interesting

39:06

stuff on hyper palatability, Sherri. And,

39:10

you know, the whole idea of

39:12

satiety and hyper palatability and foods

39:14

and even, you know, some people feel like

39:16

they're addicted to certain foods like sugar, for

39:18

example, or they want to have something sweet

39:20

after they eat. And I think this

39:22

is a great example of that. Like

39:25

Missy has said that she always

39:27

wants to have dessert and she

39:29

loves baking and she can't shake her

39:31

sweet tooth. And I know

39:34

we've talked about this before, but it's worth mentioning again.

39:37

I don't think there's anything wrong with having a sweet tooth

39:39

because I have one. You've got one, right,

39:41

Sherri? Yep. It's built

39:43

into us. I think it's biology and we're supposed to have a

39:45

sweet tooth. It's not something to

39:47

feel bad about or feel ashamed of or think it's

39:49

a bad habit that you have to break. But

39:52

what you choose to

39:54

meet your sweet cravings can make a lot of

39:56

difference if your goal is weight loss. You

39:59

know, Chad. I had gotten into a habit

40:01

of getting ice cream lately. We

40:03

had some people come over. We've had more ice

40:06

cream, both of us. Even Chad

40:08

said he had noticed his pants were a

40:10

little tighter. He's got a little fluffiness going

40:12

on. Well, there's the ice

40:14

cream showing up for both of us. Both

40:17

Chad and I are in, quote, maintenance.

40:19

Neither of us are wanting

40:21

to gain weight, though. We're not trying to lose

40:23

a lot of weight, but we still have to

40:25

be mindful

40:27

of what we're eating and whether that

40:30

leads to weight gain or weight loss.

40:32

So even Chad, who is lean, always

40:35

been lean, never gone on a diet

40:37

to lose weight in his entire life, noticed

40:40

we're having too much ice cream. I'm

40:42

getting a little fluffy. So

40:45

we've stopped having ice cream. Instead, though, Sherry,

40:47

he's eating all my daily harvest bites

40:49

all the time. You

40:52

can have one of those, and it's made from

40:54

high-quality foods, and it doesn't have any added sugar,

40:56

and it meets your sweet tooth. I'm like, where's

40:58

all my banana ones? He's like,

41:00

I don't remember, he said. He's

41:03

like, well, I remember. They're gone. I'm

41:05

going to just have to order more. But even

41:08

when you're at a healthy weight,

41:11

dessert can lead to

41:13

weight gain. I'm just going to

41:15

say that again. I'm

41:18

never going to live in a world where

41:20

there's not going to be something sweet if

41:22

I need something sweet, but what you choose

41:24

can make a difference. And even in maintenance,

41:26

even Chad Stevens, you can

41:29

gain weight if you're choosing too much

41:31

dessert. Everybody knows dessert

41:33

is not a weight loss food, but

41:35

there are actually things you can have

41:38

that would be like berries. I have

41:40

strawberries. I have blackberries in my fridge

41:42

right now. I can eat

41:44

those. Well, and that's my thing. I

41:47

am the person that after I eat, I

41:50

like to have a bite of something sweet too. That

41:52

is my, like once I do that,

41:54

that's kind of my signal that my

41:57

window's closed. It really

41:59

is satisfying. to me, but

42:01

am I eating sweets?

42:04

Am I eating conventional dessert?

42:07

No. I have over

42:09

the years really figured out what is really

42:11

satisfying to me that tastes sweet,

42:14

that is nutritious, and

42:16

that is not going to set me back

42:18

in my goals. And for me, most of

42:20

the time that looks like some Greek yogurt

42:23

with a chopped apple in it, or some

42:25

berries in it, or even I like some

42:28

vanilla yogurt with bananas in it. It's

42:30

a banana split to me. So if

42:33

you use fruit in lieu of sugar,

42:35

it's very satisfying. It's got fiber in

42:37

it, it's got all kinds of

42:40

good stuff in it. So maybe start there.

42:42

Find some fruits you like, start to substitute

42:44

those with your baked goods. Yeah,

42:47

exactly. And avoid those hyper-palatable

42:49

sweets like the ice cream and

42:51

the cookies and the cake. And it's those

42:53

combinations of really high fat and really

42:56

high sugar. So Sherry, I

42:58

listen to a really interesting podcast and

43:00

it's someone who studies hyper-palatability. Like she's

43:02

a researcher, you know, I love the researchers who are doing

43:04

the work. Salt plus fat.

43:06

Yeah. Really hyper-palatable. Yep. And drives

43:08

you to just keep eating and

43:10

eating and eating. And it made

43:13

me think of my own salty

43:15

crunchy thing problem. Yep. Salt

43:17

and fat, sugar

43:19

and fat. Right, right. It

43:21

drives us to keep eating. Carbohydrates

43:23

and sodium. Yep. Potatoes,

43:26

chips, popcorn, crackers. If

43:29

you can, you just won. That's true. Find

43:31

something else if you're

43:33

struggling with it, that is. All right. We

43:35

have a question sent in by Jim. Jim says,

43:37

I started intermittent fasting on July 3rd, 2023. It

43:39

worked great. I

43:42

lost 18 pounds by September 30th on a

43:44

24 schedule. So

43:47

we had a four hour eating window. Unfortunately

43:49

my wife and I took a two

43:51

week trip through England, followed by a

43:53

two week cruise back home in

43:56

October, which blew my fasting out

43:58

of the water. No pun intended. I'm

44:01

back on the same plan and I've lost

44:03

five pounds in two weeks, but we have

44:05

more trips planned and I'm afraid of how

44:07

I'm going to deal with formal meals. I

44:10

just reread the ADF section of Fast

44:13

Feast Repeat and think I might be

44:15

able to do that. However, because I'm

44:17

on meds for cardiac and diabetes issues,

44:19

I normally don't take those meds on

44:21

an empty stomach. And my

44:23

wife loads me up with healthy supplements, which I

44:25

take at the same time. Will

44:27

taking those meds and supplements on a down

44:29

day completely violate the ADF

44:32

protocol? If not, I can

44:34

put up with the stomach upset that taking

44:36

42 tablets and capsules and tails, not really

44:38

42, but it just seems like it. I

44:40

would prefer the full fast method over the 500 calorie method.

44:45

Thanks. Well, first of all, any medications

44:47

that you take and prescribe you need

44:49

to take regardless of the fast.

44:52

Don't even take into account how this is going to

44:54

affect my fast. If

44:56

you need to take those for health reasons, you need to

44:58

take those. Although I would like to pop in there that

45:01

you need to check with your doctor to make sure it's

45:03

safe to take it while you're fasted. Right.

45:05

Because certain diabetes meds could cause your blood sugar

45:07

to go down and just work with

45:10

your doctor on that timing. As far

45:12

as supplements, I don't

45:14

think you're going to feel very good taking

45:16

supplements in a completely fasted state. No. And

45:19

so many supplements too really are

45:22

going to affect like your insulin levels and

45:24

that sort of thing. I

45:26

have no idea what you're taking, but

45:28

if I'm doing a full fast ADF

45:31

protocol, I'm skipping my supplements the days

45:33

that I'm doing the full fast. So

45:36

I would just not take them that

45:38

day. There's not any supplement unless

45:40

you're on it from your doctor is requiring

45:42

you to take it for medical reasons, in

45:44

which case considered a medication. There's

45:47

no supplement that your wife has put you on

45:49

that you're going to suffer

45:51

from having every other day. Right.

45:54

That's the way I look at it. I mean, if it's something

45:56

you need medically, talk to your doctor about it. And there

45:58

are supplements that someone could need. medically. So definitely

46:01

you need to take those, but

46:03

in which case you might want to have the

46:05

500 calorie down day meal. Uh-huh. That's what I'm

46:07

thinking. If you're getting, yeah, if you really want

46:10

to take them, I would absolutely use the

46:12

500 calorie option and take

46:14

them with that. And real quick, I just

46:16

want to say, you know, if you're going on

46:18

all these trips and

46:21

vacations, that is

46:23

really something you've got to have to figure

46:25

out how to fast around and I

46:28

would stick to an eating window before I

46:30

would try to do ADF on vacation. Honestly,

46:32

I really think that you're going

46:34

to find that an a nice five hour eating

46:36

window. If you're someone who travels

46:38

a lot, like on a two week cruise, I

46:41

would 100% stick to a five hour

46:43

window on a cruise ship. If I were going to be

46:45

on it for two weeks, no

46:47

question in my mind, cause I would feel terrible

46:50

if I tried to eat for longer than that

46:52

for two weeks. Yeah. Well, that's

46:54

a lot of eating on the update. It's

46:56

going to kind of weigh you down and

46:58

slow you down. I feel like, yeah. And

47:00

then, I mean, as far as, you know,

47:02

coming from an area of like FOMO and

47:05

I don't want to go a whole day without eating

47:07

delicious foods while I'm on vacation. Yeah. I

47:09

want an eating window and I want to be

47:11

able to enjoy, you know, whatever foods present themselves

47:14

to me in areas that I, you

47:16

know, I don't live in and I'm exploring. Exactly.

47:19

But you can sit in some

47:21

delicious window worthy food in five hours.

47:24

All right. So before we get to our tweak of the

47:26

week, I want to take a minute to talk about my

47:28

books and which ones you need. If

47:30

you are new to intermittent fasting or you're

47:32

restarting after a break or you're just in

47:34

need of a refresh, then

47:36

you're going to want 28 day fast

47:39

start day by day, the ultimate guide

47:41

to starting or restarting your intermittent fasting

47:43

lifestyle. So it sticks. I also want

47:45

to take a minute to encourage you

47:47

to choose the paperback edition because

47:49

it's got a write in component. I

47:52

think of the Kindle version and the audio

47:54

versions as being more of a supplement. Like if

47:56

you want to listen to the daily lesson and then

47:58

come back and write in your paper. or

48:01

if you want to read something on your Kindle while

48:03

you're out and about, but you really need the paperback

48:05

version. So if you're only going to get one, that's

48:07

the one that I would get. And

48:09

since that book is a companion book for

48:11

Fast Feast Repeat, you're going to want that

48:13

one as well when you're farther along in

48:15

your journey. You'll want to refer to it.

48:17

And I also send you to sections of

48:19

Fast Feast Repeat in the 28-day Fast Start

48:21

book. If you're a settled intermittent

48:23

faster and you know you want to clean up what you're

48:25

eating or your personal care products, your cleaning

48:28

products, then I think you'll enjoy cleanish.

48:30

I wrote it said that the process of

48:32

cleaning up would feel less daunting. There's a

48:35

step-by-step approach that you control every

48:37

step of the way. And now

48:39

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

48:42

know we always say tweak it till it's

48:44

easy, but the tweak that works for me

48:46

might not be the one that works for

48:48

you. And that's why it's super helpful to

48:50

hear how other intermittent fasteners are making the

48:52

intermittent fasting lifestyle work for them. This

48:55

tweak was submitted by Elizabeth in

48:57

Chicago. She says, I have

48:59

been an intermittent faster since January of

49:02

2020 and I was even a guest on intermittent

49:05

fasting stories in July of 2021.

49:07

I love everything about intermittent

49:09

fasting, most of all the peace

49:11

and freedom. In 2022 I

49:13

started gaining weight and wasn't sure exactly

49:16

what to do. I was

49:18

doing 20 hours pretty consistently and it wasn't

49:20

difficult, but I knew I had to change

49:22

something within I.S. I

49:24

was very hesitant to do ADF since I'm

49:26

a creature of habit and I like consistency.

49:29

I decided to pay attention to

49:31

what I was eating in

49:33

July of 2023. I don't

49:36

count anything, but I'm eating

49:38

more low-carb, higher fat. I

49:40

have found out what works for my body.

49:42

I'm down 20 pounds in three months. I'm

49:45

finding out what I can live without

49:47

bread, chips, crackers, and what I can't.

49:49

I will never go to a Mexican

49:51

restaurant and not have chips in guacamole.

49:54

It's about balance. I started

49:56

intermittent fasting in 2020 and

49:58

part two in 2020. What

50:01

I eat is just as important as

50:03

how long I fast. Another

50:06

bonus, my fasted insulin was 24 in June of 2023 and

50:08

now is 10. Thanks

50:12

Sherri and Jen for this new podcast. It's a

50:14

highlight of my week. I love

50:16

that, figuring out what works for her body.

50:18

I love that too. And that is just

50:21

so important. As we

50:23

change, we have to

50:25

respond to what's going on in our bodies. Things

50:28

slow down as we get older. Our

50:30

bodies do change hormonally in so many

50:32

ways. The way that I eat now

50:34

is not the same as I ate when I

50:36

was younger. I need

50:38

to be more mindful as I get older

50:41

and that is just true. Is it because

50:43

intermittent fasting has let me down? No, it's

50:45

just most women gain weight

50:47

as they get older. I don't wanna be one of

50:49

those women. So I've got to

50:51

work on my food choices. I had a lot

50:54

more freedom in what I ate when I was

50:56

35 and 40 than I do now at 50. I

51:00

think that's true really. Like I said, every single

51:03

woman, whether you're an intermittent fastener or not, you

51:05

have to work with your changing body. Does

51:08

that stink a little bit? Yeah, that stinks. A

51:10

little bit, yeah. I would like to

51:12

have ice cream every night with Chad. But

51:14

guess who else can't have ice cream every night? Chad.

51:17

Chad. Because he is also, he's a

51:20

little younger than me, not by much. He was born

51:22

in 1970. I was born in 1969. So,

51:25

but Chad's older body also

51:27

can't do ice cream every night. Well, this

51:29

week we have a motivational message for you

51:31

from Amy Jo in Mississippi. Amy

51:34

Jo wrote, for almost 20 years, I've

51:36

had this quote on the bulletin board,

51:38

Amy classroom. The quote is, whatever

51:40

you feed will grow. As a

51:43

high school teacher and now as a college instructor, it

51:45

has been a reminder to my students to

51:47

guard what they watch, what music they

51:49

listen to, what friends they surround themselves

51:51

with. And now as an intermittent

51:53

faster about to celebrate my fourth anniversary of intermittent

51:55

fasting, it is a reminder to me and to

51:57

all of us that this is a reminder to

51:59

you. lifestyle is about so much more

52:01

than losing weight. We could all

52:03

take that quote and apply it in a dozen ways,

52:05

but for me it is about peace. Fasting

52:08

has given me control and calm in the

52:10

chaos of teaching through COVID. People

52:12

are amazed they didn't quit fasting during

52:14

that era, but they don't understand what

52:16

we know about fasting, that it is

52:18

simply part of a lifestyle, just like

52:20

showering, brushing our teeth, doing the laundry.

52:22

For me, fasting has also held me

52:24

up during the last year through the

52:26

loss of my mother and caregiving for

52:28

my father. I had an

52:31

eating window every day. Still today, every

52:33

day, I give myself the gift of

52:35

a clean fast. Food won't

52:37

fix whatever it is. Clean

52:40

fast, see some mostly real

52:42

food, and repeat. Trust

52:44

that you are growing something good for your

52:47

body, your mind, and your soul. Remember, whatever

52:49

you feed will grow. I love

52:51

that. Thank you for sharing it, Amy Jo. Thanks

52:54

so much for listening today. We

52:56

would love to have you join

52:58

us in the Delayed On Tonight

53:00

community where you can interact with

53:03

both me and Sheri, plus the

53:05

most supportive bunch of intermittent fasteners

53:07

you'll find anywhere. Go to jenstevens.com

53:09

community to join us. Don't

53:11

forget to subscribe to this podcast to

53:13

your favorite podcast app, and if you

53:15

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

53:18

review. That helps new listeners find

53:20

the show, and we really appreciate it. We

53:23

are a community-driven podcast, so to submit

53:25

your success stories, your questions, your favorite,

53:27

tweak it till it's easy moments, or

53:30

anything else you want us to share

53:32

on the podcast, go to fastfeastrepeat.com,

53:35

slash submit,

53:38

and then listen each week to see if we

53:40

share your submission or answer your question. Until

53:43

next week, thanks for listening. We'll

53:59

see you next week. Lucky

54:01

Land Slots. You can get lucky just

54:03

about anywhere. Dearly beloved, we are gathered

54:05

here today to... anyone Has anyone seen

54:07

the bride and groom? Sorry,

54:09

sorry, we're here. we were getting We were getting lucky in

54:11

the limo and we lost track of time. No,

54:14

Lucky Land Casino. With cash prizes that add up

54:16

quicker than a guest registry. In

54:18

that case, I pronounce you lucky. Play

54:21

for free at luckylandslots.com. Daily bonuses are

54:23

waiting. No No purchase necessary. Void where

54:26

prohibited by law. 18 plus. Terms and

54:28

conditions apply. Hello,

54:30

it is Ryan and I was on a flight

54:32

the other day playing one of my favorite social

54:34

spin slot games on chumbacasino.com. I looked over at

54:36

the person sitting next to me and you know

54:38

what they were doing? They were also playing Chumba

54:40

Casino. Coincidence? I think not. Everybody's loving having fun

54:43

with it. Chumba Casino is home to hundreds of

54:45

casino style games that you can play for

54:47

free anytime, anywhere, even at 30,000 feet.

54:50

So sign up now at chumbacasino.com to

54:52

claim your free welcome bonus. That's chumbacasino.com

54:54

and live the Chumba life. No purchase necessary.

54:57

VTW. Revoid or prohibited by law. See terms

54:59

and conditions. With Lucky Land Sluts, you can get Lucky just about anywhere.

55:02

This is your captain speaking. We've got clear

55:04

runway and the weather's fine, but we're just

55:06

gonna circle up here a while and get

55:08

Lucky. No, no, nothing like that. It's just

55:10

these cash prizes add up quick. So I suggest

55:13

you sit back, keep your tray table upright and

55:15

So can't getting Lucky. Play

55:17

for free at luckylandslots.com. Are

55:19

you feeling lucky? and purchase

55:21

necessary. Voidware prohibited by law, law.

55:23

18 plus terms and conditions apply.

55:26

See website for details. apply. Stay

55:28

with us for details.