April 22, 2025 • 33 mins
Episode #201
In this week's episode, Terri is joined by TFM Community member, Dave Mitchell, who shares his journey through significant weight loss and improving his metabolic markers by using therapeutic fasting and changing his dietary approach.
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Summary Timestamps
00:00 Intro
02:02 Dave’s journey with weight loss and type two diabetes
04:44 Dave’s turning point and finding his WHY
07:42 Dave discovers Dr. Fung and TFM, switches to carnivore and TRE
08:50 Self-Sabotage Workshop promotion
10:07 Dave’s progression from TRE to extended fasts
11:02 Dave’s fantastic results
12:06 The value Dave gets from the TFM Community
13:06 Why Dave has invested in some coaching at maintenance
16:30 How Dave curbed his cravings
18:24 Mindful eating and plating
21:03 Giving it time and celebrating the small wins
22:36 Response from doctors to Dave’s biomarkers
25:22 Navigating lifestyle changes with a partner who eats differently
30:33 Dave’s top tip
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Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
15 months or so since I started,
now, I've gotten to the point where I've
reached my goals.
And, to me, weight
loss is always a goal, but it
wasn't the primary goal.
I took on board very much the other
markers.
So, over that time, I've lost
over 150 pounds,
(00:21):
I've gotten my waist circumference
to be less than half of my height,
I've gotten off of all
of my diabetes meds, and my
last A1C was 4.2
going from a 9.3.
[music]
(00:43):
Hello everyone.
Welcome back to another episode of The
Fasting Method podcast.
This is Coach Terri.
It's very exciting because this is a
transformation episode and
some of you may know that these are always
fun episodes for me because I love getting to
talk to people who have been through the
process and get to learn more about them.
And sometimes I already know the person -
(01:04):
I've worked with them as a coach or I know
them from the Community - but today I get to
talk with someone that I don't know as well
and so I'm excited to learn more
about his story.
So, today, I have with me Dave
Mitchell.
Dave, how are you doing today?
I'm doing well. Thanks for inviting me.
Very good. We were talking before we got
started here, and you and I are on different
(01:27):
sides of the United States.
I am looking at four to
five inches of fresh snow and you
are in a much warmer climate than I
am. Is that right?
Yep, enjoying 70 degrees today.
Nice.
Well, Dave, as I mentioned to you,
why I get so excited about these is because I
think one of the most powerful things for so
(01:47):
many of us is getting to hear the stories
of people that we can relate to.
So I wondered if you could get us started by
just kind of telling us a little bit about
your journey, then I'll jump in
with some questions and some things as we get
going.
I'd love to because other people's stories
have inspired me and helped me, so I'm
happy to.
(02:08):
I've been overweight my entire
life. I'm sure there were a couple of days in
there where I wasn't, but it's
not just a little overweight, too, I was over
300 pounds for most of my life.
I'm 62 years old now, so that's
a fairly long life.
When I was 30 years old, I
was diagnosed as a type two diabetic.
(02:28):
That was 32 years ago,
so a long time.
I have done things right
and I've done things not so right over the
years.
I've been able to lose weight, probably
about five times, get my A1C
down to non-diabetic range,
shed some pounds, feel good, but
(02:50):
then derail myself before I
ever reach goal, before I ever made permanent
changes, doing diets where
they made sense, but I
was hanging on by a thread
and counting the days till my next cheat day.
And, at the end of it, I knew I'd be
done and could go back and eat.
(03:10):
I convinced myself I wouldn't eat exactly the
same thing, but, you know, knowing that,
oh, I could have those things I miss so much.
So it became a cycle, up and down.
Sometimes I was more strict, but I,
you know, did a decent job of
managing the diabetes with
medications so that I
don't have a lot of (at least obvious)
(03:32):
external damage.
I'm damaged (obviously, that
long) with measures that were
not good.
A lot of it was low-carb dieting, but,
as I went along, that became less
effective and more
medications.
So, by the time I got to
2021 (a few years ago), I
(03:54):
was on a blood pressure medicine,
on a statin, I was on
three diabetic meds to control things
(as well as they could be controlled with my
diet not always being great, but with
efforts being made), some exercise,
never enough.
And then I had to add insulin in
2021.
(04:15):
That should have been the big
change that kicked me in the pants,
but it didn't.
I had last lost weight in
2015, so it had been
seven or eight years.
I had gotten complacent.
These tools worked on the surface.
I was low carb, but I was
(04:35):
low carb with snacks,
dirty low carb with processed
things.
It was clear that things were not going
right.
And then another change happened
that finally gave me the big WHY.
My job changed.
I went from being fairly
active in moving around a building, fixing
things, and doing things to being stuck
(04:57):
behind a desk.
That happened in 2021,
2022, about the same time that I started to
go on insulin.
I could feel my overall
condition and exhaustion and everything
from just daily life start
to increase.
I moved less.
I didn't necessarily change my diet, I didn't
necessarily do things worse, but
(05:19):
things started to slide.
I could feel that.
At the same time, talking with my wife, who
was a nurse, COVID had
burned her out as a nurse,
and we had the opportunity-- we decided we
would retire.
And so we decided to retire at the
end of 2023.
A trip just before then,
(05:40):
we went away and I couldn't
even do the things I could do on our last
trip. I couldn't walk as much,
seeing the sights was exhausting,
everything was even more of an effort.
And this is, you know, from a guy who's lived
his life at 300 pounds.
And so, you know, life is exhausting
and an effort, but this had taken it to a new
level.
(06:01):
And now we're facing retirement,
we're going to be traveling more.
Is this what retirement is going to look
like? Is this what my life is going to look
like? And, you're retiring,
is your health going to be-- are you retired
for a couple of years and are you going to be
dead? That became my WHY.
That was the kick in the butt I needed.
And I think, in a way,
(06:23):
having gone to that desk job,
and having that other level of
exhaustion may have been the best thing that
ever happened because I may
not have noticed how bad things were because
I'd lived my life for so long that
way that thinking that life could be
different and not worse was not
as obvious. I'd gotten very complacent.
(06:43):
And so I started, by
the end of the year in November, to
try to lose weight.
So I started to move a little bit
more, cleaned up my diet a little bit,
and was doing pretty well,
but it was clear that things were moving
slowly. And we took another trip in March
and things were improved, but
(07:04):
not as much as I thought they would be.
I had lost about 50 pounds by
then, had started to
see my numbers drop, things were looking
better. And that was when I said,
"I need to put more of an effort in, there
have got to be other things I can do."
And at that time, Dave, were you still taking
the diabetic medications and the insulin?
I was. I was still on insulin and that was
(07:26):
about the point that I
started to look at things and March was
when insulin could first
be dropped a little bit
working, with my primary doctor
through all this, you know, talking closely.
And so that was the start.
So I was ready to take a look
at what else can happen and
(07:47):
started to be more conscious and thinking
about what internally is going on?
Why am I having to take more meds all the
time? Why did this progress?
And so I started to look
at YouTube (like everybody else)
and discovered Dr. Fung, discovered
The Fasting Method, became dedicated to
listening to the podcasts.
(08:08):
And so, in April, I also
made a dietary change in
going carnivore, for the whole foods
aspect - nothing processed,
nothing artificial sweeteners, none of those
kinds of things - and started with
TRE at the same time.
And that-- the
two things together-- and both deserve
(08:29):
credit, for me, because I'm
definitely a restrictor.
I couldn't moderate, I couldn't do
the other things, and I had to get control
over cravings because, if I was hanging
on for a cheat day, I knew this wasn't
going to work because I'd never made it to
goal before.
I'd lost weight, but I'd never made it to
goal. I knew things had to different.
[music]
(08:51):
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(09:11):
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(09:32):
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[music]
I started with TRE, listened and
read everything I could to get
where I was going. I started moving things,
(10:15):
gradually added fasting,
and found that fasting was
something that I enjoyed.
It was simple, as
you've said, not easy
but simple.
You know, I got down to two meals a day, with
TRE, no snacking,
got my diet dialed-in the way I felt
(10:35):
was right for me.
And then I started to go and
went eventually to rolling 42s
became my fasting strategy.
And now, 15 months or so
since I started, now I've gotten to
the point where I've reached
my goals.
And to me, weight
(10:56):
loss is always a goal, but it
wasn't the primary goal.
I took on board very much the other
markers.
Over that time, I've lost over 150
pounds, I've
gotten my waist circumference to be
less than half of my height, I've
gotten off of all of my diabetes
(11:17):
meds, and my last
A1C was 4.2 going
from a 9.3.
My fasting insulin was 2.2,
my cholesterol numbers for
HDL and triglycerides were both
good, and my hs-CRP
was 0.3.
(11:38):
So all numbers that I've
learned (as being part of the fasting
community here at The Fasting Method)
are the signs that I'm actually at
maintenance. Not just my
shredded beach body (which doesn't exist)
but healthy, and that's
the place where I wanted to be.
I do have one more marker that I want to
(12:00):
confirm, which is my body fat percentage.
And I have a DEXA scan in about 10
days to do that.
But that's where I feel good, and
I got teed up for it by
joining The Fasting Method Community.
I am not a
share or accountability kind of guy.
I'm not in the Community
(12:22):
for that, but that's just me.
I recognize how valuable that is
to other people.
But the value I get from going to the
meetings (and I attend a lot of them)
is learning what other people are doing,
learning what's worked for them, what hasn't
worked for them, hearing the same thing
presented in different ways, which
you'd think after everything I've read, you
(12:43):
know, everything I've done, you've learned it
all? Nope!
You hear it a way, and it's like, oh, now it
makes perfect sense.
And so those have been really valuable
things.
And also, losing weight, I've
succeeded at before, but maintenance I've
never succeeded at.
So I also took the
Maintenance Masterclass, that was just
(13:03):
offered, and I've
gotten coaching now.
I've started to coach with Coach Heather
because, again, this is going to be the
hardest part, and this is the part I
do not want to fail.
But things are different and things are
different because of what I learned.
I don't have the
cravings that I did, I
don't have the hunger that I did,
(13:26):
I don't have cheat days,
I don't count on my
next cheat day.
Now I've got to maintenance, I'm doing the
same thing that I was doing before while
I wait for my weight to stabilize,
my body set-point to change,
and to be comfortable where I am
before I think about adding some
(13:47):
things back.
And the things I'm adding-- thinking I might
add back are, you
know-- I gave up dairy, not necessarily
permanently, but it seemed to help.
And so that's something I may,
at some point, try to reintroduce and see if
I can.
At some point-- carnivore has
worked very well, I don't think I have to be
carnivore, that adding back
(14:09):
some vegetables is certainly a possibility,
little bits and pieces, but not
anything that is not whole food
and not anything that I
would view as a treat.
I still remember what treats taste like.
I still remember them fondly, but, as
you have said so many times so well, they're
not my food anymore.
That's not for me.
(14:30):
And again, people are moderators,
people are restrictors, people have different
things, but this works for me.
I love the piece you talked about,
nutritionally, that you had to go with a
system that worked for you, not
necessarily saying, "This will be
how I eat forever," but this is
working right now and this gave you so much
(14:51):
leverage to make significant
changes.
And, as you're in that maintenance
mode, to start saying,
"Are there things that I want to
reintroduce?" And it sounds
like, from what you described, one of the
challenges that I think many of us have
experienced, in old kind of
(15:11):
dieting approach, is that we
didn't really test out what
works and what doesn't work.
We got done with the goal and
we said, "Yay, I'm done.
Let's go right back to those things."
And you really have a different approach
about how you want to try
all that this time and see.
And even the things that you're
(15:33):
wanting to explore are
in a more safe category for
many people, and you're going to see
how do these vegetables work for me?
If they do, great.
If they don't, okay, what will I
do then?
I think one of the things you highlighted in
this, too, that, sometimes, for people who
are a little bit earlier in the journey, it's
(15:54):
a little hard to believe this, even though
we say it, is that, when
the hunger is tamed,
when the cravings are tamed and
you aren't using food for all
of the other reasons besides really
because my body needs rebuilding
and nourishment, we don't
(16:14):
have the same draw to add back
in those other things or to go back to those
old patterns in our relationship with
food that got us sick in the
first place.
That's something I really heard in your story
that's really different for you now.
It really is a game changer, that just
that not-- because, when I
(16:35):
dieted before, it was every 30 days was
an 'eat the bakery' day.
Basically, you know, that it was
your cheat day.
And that meant I would have everything
I missed. And of course, you know,
I could go back and I could do it,
but that craving was there and the calendar
was getting marked, another 30 days and
(16:55):
I can have another one of those.
And the
cleaner food, of going whole food,
not having keto cookies,
and all the things that conceivably
I could still lose weight with but
would mean I would still have cravings
because that was still there, that the
hunger that those might cause because I was
(17:16):
snacking on them, and how those would
sneak in and slow my progress.
And also, you know, things like nuts and
things that would pop those things on
and keep that craving there.
The hunger was not as much an issue because
it was low carb and I was
able to keep myself fairly
satisfied, but the
(17:37):
game changer is absolutely no hunger
and no cravings together.
You know, that gives me the
ability to think 'way of
life, not a finish line',
that I can keep doing this,
and I can learn, I
can make adjustments, because I had to make
adjustments as I went along here.
(17:59):
I eat less than I did
because I weigh less.
I couldn't just do the exact same thing
as I went along.
I had listen to my body and I had to make
adjustments.
And that's another thing I learned
from TFM is that you have to
do these things, you have to make
adjustments, that things are going
(18:19):
to be different and to look at what's
going on, listen to your body.
You know, one of the things that helped me
break through the last 20 pounds
and the goal was mindful eating.
I didn't have the hunger
cues and satiety cues that
I should, that 'comfortably
stuffed' worked relatively
(18:41):
well (I wasn't stuffing myself completely),
but it became clear that
that wasn't going to be enough to break
through the last bit of the weight.
So, I started plating, as
we learned. You know, kind of like there's my
food for the meal, I'm sitting down,
I'm not watching TV, I'm thinking
about what I'm eating, I'm enjoying what I'm
(19:02):
eating. It's not restrictive.
It's good food, I'm enjoying
it, I'm taking my time,
and, oh, I'm eating a little slower.
Hey, I am satisfied.
I don't feel stuffed and I don't
feel full, but let's give that
a try.
Hey, I can get away with that.
(19:23):
I'm not ravenous.
I don't have to go back for more food.
But sometimes I did,
still in that small, you know, brief time
where I ate my meal because my body said I
needed it.
That, and things I learned in the masterclass
for maintenance got me through the
place where I was actually at goal.
I love it.
The other thing you just highlighted in that,
(19:44):
Dave, is that one
part of the healing of this journey
is healing our hormones,
healing our body signaling.
Like you said, early on, you didn't
have very accurate signals to even--
even if you were willing to listen to your
body, you were getting really confusing
messages.
(20:05):
And now you can know more
what is actual 'need to eat' versus
an emotional reason, or boredom,
or, you know, it would taste good,
and getting to recognize
feeling the satiety signal
now, that it doesn't have to be being
painfully full to know to stop, but to
(20:26):
actually be able to detect, I've
had enough, slowing down like
you did, you know, doing more mindful eating
makes such a difference.
But when insulin resistance
is raging, those are
more difficult to do, so
I keep thinking about people who
might be a little bit earlier in their
(20:46):
journey and, you know, some
of what you say might sound like dreamland
to imagine that working but you really
offer that hope.
You didn't have those accurate signals,
but, in the healing process,
you came to experience them.
And it really was a matter of time.
I don't think that, even if I would
(21:08):
have started practicing the plating and
mindful eating right from the start, that
would have been enough.
As you said, the insulin beast had to be
tamed. All the other pieces had to there.
My body had to heal.
And so it was the two things
together - the mindful
eating, the slowing the pace,
the listening for the signals that only
(21:29):
then were loud enough to be
there for me. It really took the combination
and it took time.
None of this happens quickly.
It takes time, but you do feel changes and
you gotta celebrate those when you
have them because they're small at first.
You know, it's kind of like, "Oh, I'm
working out and my muscles aren't as sore,"
(21:50):
"I'm not sore all the time,"
"Why am I not getting sunburned when I'm
outside?" You know, all these
small things that happened.
My skin's cleared up.
All things that happened along the path, as
well as the big things, but small things
along the way.
Yeah, I love paying attention for those
because, again, I think people get so
focused on the number on the scale.
(22:11):
They forget to look at all of the ways
their body is changing and how their body
responds to things, how that's changing.
So I'm glad that you paid attention to those
and that you highlighted them here.
I'm curious, you know, from people in your
life, your medical team
or doctor, did anyone ever
(22:32):
think these biomarkers that you
described were possible for you?
No, not a chance.
My doctor just keeps looking at
them and saying, "How?" [laughter] You
know, "This is just-- I've never seen this
before. I can't believe--" And then, you
know, basically, as we would back off
medications, some of it was,
(22:52):
"Well, let's see what your marker is after
we've been off for a while.
Maybe the medication is still doing it."
And when, eventually, all the medications
were stopped and it was
just diet, and exercise,
and fasting, and,
you know, things that were getting me
healthy, they were believers.
And, you know, even for markers that they
(23:13):
wouldn't normally test.
Fasting insulin was not something that
my doctor normally tested,
but was like, "I never thought I would see
that." You know, an A1C,
she said, "I don't even see people who've
never had diabetes have a 4.2
A1C." So she was
just stunned and especially because she's
(23:33):
known that that's 30 years of
being a type two, 32 years of been a type
two.
Yeah. And I always think, too, it wasn't even
that it started 32 years ago, it started
well before that.
It just didn't show up as
crossing that line yet.
So, you know, this was something that
probably started for you 40, 42 years
(23:54):
ago, 45 years ago.
Oh, yeah.
So really remarkable to think of
the changes you could make in your
physical health, your biomarkers,
that we've all been kind of taught doesn't
happen.
We're taught diabetes is a chronic,
progressive disease.
And I always think, "Yeah, it is because of
(24:16):
how we have treated it and thought
about it." But you are living
proof that it is not chronic nor progressive
if we change the root cause, as
Dr. Fung would say, "This is a lifestyle
disease.".
Something else I was just wondering for you
that I think so many people
in our community share and
(24:37):
talk about, and also people out there, our
listeners who might be thinking
about doing more fasting or
changing their eating more.
One of the barriers that holds a lot
of people back is how
am I going to navigate this in my actual
life? Like, if you put me, you know,
locked me up in a room and have me do this,
(24:58):
sure I can do it, but what am I going to do
with socializing?
What am I gonna do when my wife and I are on
these trips to various places?
How am I gonna take this lifestyle
change with me?
And so I'm curious if you could share any
about your experience and how
have you navigated this outside
of just you, but with your wife,
(25:20):
with travel, with other people?
It's been challenging but
I have some advantages.
We don't
do a lot of outside socializing
where I don't have a lot pressure with that
that some other people do.
It's just my wife and I.
So, in terms of family meals and things
like that, that's much more negotiable.
(25:41):
But there has to be a flexibility there.
My wife is not on
board with my diet in any way, shape, or form
in terms of adopting it.
She's perfectly fine with me doing it, but
she's not gonna go with it.
So what we do is we
pick things that we can cook
together and have together and then
(26:02):
change what's with it, and portions,
and navigate it that way.
When we travel, it's more challenging.
Obviously, two meals a day and
fasting, things like that, are
more of a challenge when I'm traveling.
So I need to be flexible because I
do not want to spoil her time because
(26:22):
she's still eating three meals a day.
But, at the same time, I'm not going to
let myself go off the rails.
This is too important.
So it's about compromise.
So when we travel, I may eat three
meals a day, but completely TRE
and completely my meals, at
least as completely as I can.
You know, there may be seed oils but
(26:44):
I'll be careful.
I'm not gonna demand to see the
chef and watch them while they cook my meal.
We make decisions about restaurants
that make her happy, and she
can have what she wants and what she want to
try. We went to England and so
she wanted to try certain foods,
go to a high tea, do things that weren't
(27:06):
gonna work for me.
I participated but
with my food.
You know, I'd pick out what I could have,
watch her enjoy what she wanted.
I never felt like I was missing out.
I never felt, like, oh, I need
to have that.
But, again, not because I'm
superhuman but because
I didn't have the craving.
(27:28):
I don't have artificial sweeteners.
I don't have the
processed foods that would keep cravings
still alive but at bay.
They're just not there.
And I know that's hard to believe for people
who are starting out because I
would never have believed it.
It took time, and it took
concentrating, and it took those things
(27:51):
to make it happen.
But that's how we navigate it.
And when I come back, I start fasting again.
I turn the dial back up and
get back on board, go back to the two meals a
day, and going back to
the give-and-take pattern that my wife and
I have about what we cook and how we cook.
I feel like, as we've been talking today,
(28:12):
Dave, I'm just sitting here nodding my head
the whole time because I
swear, for those people who are in the
Community and come to meetings, you probably
recognize this, but I feel you just took
the top two things from every meeting
you've ever attended and just talked about
how these are just normal parts of your life
now. You know, we talk a lot in the Community
(28:32):
about finding your WHY.
Simon Sinek said, "Doing
hard work for something that
you don't really care about, that's called
stress.
Doing something difficult for something you
value, that's passion."
And you highlighted, earlier
in your sharing of your story, a
(28:54):
big transition for you was when you
really drilled down to that
WHY.
Because you could have stayed on the old
path, you could have kept limping along
on that old path, but it was
taking away things in your life,
it was kind of shrinking your life
experiences.
You really dug in, and
(29:15):
that WHY, you now, it sounds like it
really motivated you then to
do the things that are challenging, and
do them consistently, not sometimes,
but to really do them as a way
of life.
And that really is it, that it's difficult
but it's so important to me,
(29:37):
it's important to my wife, it's important to
my life, and, like you
said, being consistent, not wavering,
not doing that made it easier.
It gradually got easier and easier
to do things because I
dragged things along with me.
You know, my biomarkers, fixing
(29:59):
those things made it easier
to do the more difficult things.
Absolutely.
Well, Dave, I told you I would ask this and I
feel like you've already touched on it a
couple of times, but, just in case
anyone didn't pull these out
yet, I'm curious.
Knowing what you know now, 30-some
years after first being diagnosed, and
(30:21):
more years than that struggling with
obesity, what would you say, knowing
what you know now, to someone earlier
on in this or someone who's
struggling in this process?
I'd say the big-picture thing that I really
would say is get
that finish line out
of your head.
(30:41):
Understand from the beginning, as early as
you can, that you have to make
a big change, that it's gotta be a way
of life.
Not always the same, not
carved in stone, not that there won't be
changes, but that
this is the way you're gonna live the rest of
your life with changes.
(31:02):
And that, as you go through, you're gonna
make changes.
But rule number one, only change
one thing at a time.
Don't go crazy.
You go to meetings, you listen to podcasts,
you go on the internet, you hear 40,000
little tweaks that can make
things faster, better, stranger,
(31:23):
whatever you may hear, and
you're going to be tempted to grab them all.
Don't! Sit back.
Be patient.
Concentrate on the big levers and
big dials.
That's where you're gonna make a difference.
The different bone broth recipe
that you drink while standing on your head
isn't gonna be what
(31:45):
makes you successful.
Concentrate on the important things.
And, as you move along, if
you wanna pick one of those smaller things,
go for it.
But don't go, "Oh, I heard this today.
Let me do that.
I heard--" No!
Big levers, big dials.
(32:05):
I love it. Don't chase those shiny objects.
[laughs]
Exactly and it's so easy to do.
Yeah, absolutely.
Well, Dave, I've so enjoyed getting to talk
with you today. And, again, it's
really reaffirming to me that,
even though you may not share in groups,
you are listening, and you are
absorbing what you're learning from
(32:27):
others and from the coaches, and
doing the coaching that you're doing, and
having taken a masterclass. You
are really actively invested in
your journey.
You're not a bystander, you're not just
waiting for things to happen for you.
You are really actively making
this your life.
And TFM is such a valuable resource
(32:48):
and part of that, that it's been
vital in my success.
And I'm so thankful for
that because it allows me to
pull what I need without
compelling me to do things that I'm not
comfortable with.
It's there and it's what you make
of it.
Absolutely.
Well, Dave, thank you so much for joining me
(33:10):
today. I really appreciate
that you had reached out initially with a
message (I think through the forum) that
first kind of grabbed my attention.
So I really appreciate you being willing
to share all of this with us today.
Congratulations on all that you've been
working on and I can't wait to
keep hearing more from you as we go.
(33:31):
Thank you so much.
All right, everyone, we'll be back next time
with another episode.
Until then, happy fasting.
15 months or so since I started,
now, I've gotten to the point where I've
reached my goals.
And, to me, weight
loss is always a goal, but it
wasn't the primary goal.
I took on board very much the other
markers.
So, over that time, I've lost
over 150 pounds,
(00:21):
I've gotten my waist circumference
to be less than half of my height,
I've gotten off of all
of my diabetes meds, and my
last A1C was 4.2
going from a 9.3.
[music]
(00:43):
Hello everyone.
Welcome back to another episode of The
Fasting Method podcast.
This is Coach Terri.
It's very exciting because this is a
transformation episode and
some of you may know that these are always
fun episodes for me because I love getting to
talk to people who have been through the
process and get to learn more about them.
And sometimes I already know the person -
(01:04):
I've worked with them as a coach or I know
them from the Community - but today I get to
talk with someone that I don't know as well
and so I'm excited to learn more
about his story.
So, today, I have with me Dave
Mitchell.
Dave, how are you doing today?
I'm doing well. Thanks for inviting me.
Very good. We were talking before we got
started here, and you and I are on different
(01:27):
sides of the United States.
I am looking at four to
five inches of fresh snow and you
are in a much warmer climate than I
am. Is that right?
Yep, enjoying 70 degrees today.
Nice.
Well, Dave, as I mentioned to you,
why I get so excited about these is because I
think one of the most powerful things for so
(01:47):
many of us is getting to hear the stories
of people that we can relate to.
So I wondered if you could get us started by
just kind of telling us a little bit about
your journey, then I'll jump in
with some questions and some things as we get
going.
I'd love to because other people's stories
have inspired me and helped me, so I'm
happy to.
(02:08):
I've been overweight my entire
life. I'm sure there were a couple of days in
there where I wasn't, but it's
not just a little overweight, too, I was over
300 pounds for most of my life.
I'm 62 years old now, so that's
a fairly long life.
When I was 30 years old, I
was diagnosed as a type two diabetic.
(02:28):
That was 32 years ago,
so a long time.
I have done things right
and I've done things not so right over the
years.
I've been able to lose weight, probably
about five times, get my A1C
down to non-diabetic range,
shed some pounds, feel good, but
(02:50):
then derail myself before I
ever reach goal, before I ever made permanent
changes, doing diets where
they made sense, but I
was hanging on by a thread
and counting the days till my next cheat day.
And, at the end of it, I knew I'd be
done and could go back and eat.
(03:10):
I convinced myself I wouldn't eat exactly the
same thing, but, you know, knowing that,
oh, I could have those things I miss so much.
So it became a cycle, up and down.
Sometimes I was more strict, but I,
you know, did a decent job of
managing the diabetes with
medications so that I
don't have a lot of (at least obvious)
(03:32):
external damage.
I'm damaged (obviously, that
long) with measures that were
not good.
A lot of it was low-carb dieting, but,
as I went along, that became less
effective and more
medications.
So, by the time I got to
2021 (a few years ago), I
(03:54):
was on a blood pressure medicine,
on a statin, I was on
three diabetic meds to control things
(as well as they could be controlled with my
diet not always being great, but with
efforts being made), some exercise,
never enough.
And then I had to add insulin in
2021.
(04:15):
That should have been the big
change that kicked me in the pants,
but it didn't.
I had last lost weight in
2015, so it had been
seven or eight years.
I had gotten complacent.
These tools worked on the surface.
I was low carb, but I was
(04:35):
low carb with snacks,
dirty low carb with processed
things.
It was clear that things were not going
right.
And then another change happened
that finally gave me the big WHY.
My job changed.
I went from being fairly
active in moving around a building, fixing
things, and doing things to being stuck
(04:57):
behind a desk.
That happened in 2021,
2022, about the same time that I started to
go on insulin.
I could feel my overall
condition and exhaustion and everything
from just daily life start
to increase.
I moved less.
I didn't necessarily change my diet, I didn't
necessarily do things worse, but
(05:19):
things started to slide.
I could feel that.
At the same time, talking with my wife, who
was a nurse, COVID had
burned her out as a nurse,
and we had the opportunity-- we decided we
would retire.
And so we decided to retire at the
end of 2023.
A trip just before then,
(05:40):
we went away and I couldn't
even do the things I could do on our last
trip. I couldn't walk as much,
seeing the sights was exhausting,
everything was even more of an effort.
And this is, you know, from a guy who's lived
his life at 300 pounds.
And so, you know, life is exhausting
and an effort, but this had taken it to a new
level.
(06:01):
And now we're facing retirement,
we're going to be traveling more.
Is this what retirement is going to look
like? Is this what my life is going to look
like? And, you're retiring,
is your health going to be-- are you retired
for a couple of years and are you going to be
dead? That became my WHY.
That was the kick in the butt I needed.
And I think, in a way,
(06:23):
having gone to that desk job,
and having that other level of
exhaustion may have been the best thing that
ever happened because I may
not have noticed how bad things were because
I'd lived my life for so long that
way that thinking that life could be
different and not worse was not
as obvious. I'd gotten very complacent.
(06:43):
And so I started, by
the end of the year in November, to
try to lose weight.
So I started to move a little bit
more, cleaned up my diet a little bit,
and was doing pretty well,
but it was clear that things were moving
slowly. And we took another trip in March
and things were improved, but
(07:04):
not as much as I thought they would be.
I had lost about 50 pounds by
then, had started to
see my numbers drop, things were looking
better. And that was when I said,
"I need to put more of an effort in, there
have got to be other things I can do."
And at that time, Dave, were you still taking
the diabetic medications and the insulin?
I was. I was still on insulin and that was
(07:26):
about the point that I
started to look at things and March was
when insulin could first
be dropped a little bit
working, with my primary doctor
through all this, you know, talking closely.
And so that was the start.
So I was ready to take a look
at what else can happen and
(07:47):
started to be more conscious and thinking
about what internally is going on?
Why am I having to take more meds all the
time? Why did this progress?
And so I started to look
at YouTube (like everybody else)
and discovered Dr. Fung, discovered
The Fasting Method, became dedicated to
listening to the podcasts.
(08:08):
And so, in April, I also
made a dietary change in
going carnivore, for the whole foods
aspect - nothing processed,
nothing artificial sweeteners, none of those
kinds of things - and started with
TRE at the same time.
And that-- the
two things together-- and both deserve
(08:29):
credit, for me, because I'm
definitely a restrictor.
I couldn't moderate, I couldn't do
the other things, and I had to get control
over cravings because, if I was hanging
on for a cheat day, I knew this wasn't
going to work because I'd never made it to
goal before.
I'd lost weight, but I'd never made it to
goal. I knew things had to different.
[music]
(08:51):
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(09:11):
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(09:32):
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(09:53):
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[music]
I started with TRE, listened and
read everything I could to get
where I was going. I started moving things,
(10:15):
gradually added fasting,
and found that fasting was
something that I enjoyed.
It was simple, as
you've said, not easy
but simple.
You know, I got down to two meals a day, with
TRE, no snacking,
got my diet dialed-in the way I felt
(10:35):
was right for me.
And then I started to go and
went eventually to rolling 42s
became my fasting strategy.
And now, 15 months or so
since I started, now I've gotten to
the point where I've reached
my goals.
And to me, weight
(10:56):
loss is always a goal, but it
wasn't the primary goal.
I took on board very much the other
markers.
Over that time, I've lost over 150
pounds, I've
gotten my waist circumference to be
less than half of my height, I've
gotten off of all of my diabetes
(11:17):
meds, and my last
A1C was 4.2 going
from a 9.3.
My fasting insulin was 2.2,
my cholesterol numbers for
HDL and triglycerides were both
good, and my hs-CRP
was 0.3.
(11:38):
So all numbers that I've
learned (as being part of the fasting
community here at The Fasting Method)
are the signs that I'm actually at
maintenance. Not just my
shredded beach body (which doesn't exist)
but healthy, and that's
the place where I wanted to be.
I do have one more marker that I want to
(12:00):
confirm, which is my body fat percentage.
And I have a DEXA scan in about 10
days to do that.
But that's where I feel good, and
I got teed up for it by
joining The Fasting Method Community.
I am not a
share or accountability kind of guy.
I'm not in the Community
(12:22):
for that, but that's just me.
I recognize how valuable that is
to other people.
But the value I get from going to the
meetings (and I attend a lot of them)
is learning what other people are doing,
learning what's worked for them, what hasn't
worked for them, hearing the same thing
presented in different ways, which
you'd think after everything I've read, you
(12:43):
know, everything I've done, you've learned it
all? Nope!
You hear it a way, and it's like, oh, now it
makes perfect sense.
And so those have been really valuable
things.
And also, losing weight, I've
succeeded at before, but maintenance I've
never succeeded at.
So I also took the
Maintenance Masterclass, that was just
(13:03):
offered, and I've
gotten coaching now.
I've started to coach with Coach Heather
because, again, this is going to be the
hardest part, and this is the part I
do not want to fail.
But things are different and things are
different because of what I learned.
I don't have the
cravings that I did, I
don't have the hunger that I did,
(13:26):
I don't have cheat days,
I don't count on my
next cheat day.
Now I've got to maintenance, I'm doing the
same thing that I was doing before while
I wait for my weight to stabilize,
my body set-point to change,
and to be comfortable where I am
before I think about adding some
(13:47):
things back.
And the things I'm adding-- thinking I might
add back are, you
know-- I gave up dairy, not necessarily
permanently, but it seemed to help.
And so that's something I may,
at some point, try to reintroduce and see if
I can.
At some point-- carnivore has
worked very well, I don't think I have to be
carnivore, that adding back
(14:09):
some vegetables is certainly a possibility,
little bits and pieces, but not
anything that is not whole food
and not anything that I
would view as a treat.
I still remember what treats taste like.
I still remember them fondly, but, as
you have said so many times so well, they're
not my food anymore.
That's not for me.
(14:30):
And again, people are moderators,
people are restrictors, people have different
things, but this works for me.
I love the piece you talked about,
nutritionally, that you had to go with a
system that worked for you, not
necessarily saying, "This will be
how I eat forever," but this is
working right now and this gave you so much
(14:51):
leverage to make significant
changes.
And, as you're in that maintenance
mode, to start saying,
"Are there things that I want to
reintroduce?" And it sounds
like, from what you described, one of the
challenges that I think many of us have
experienced, in old kind of
(15:11):
dieting approach, is that we
didn't really test out what
works and what doesn't work.
We got done with the goal and
we said, "Yay, I'm done.
Let's go right back to those things."
And you really have a different approach
about how you want to try
all that this time and see.
And even the things that you're
(15:33):
wanting to explore are
in a more safe category for
many people, and you're going to see
how do these vegetables work for me?
If they do, great.
If they don't, okay, what will I
do then?
I think one of the things you highlighted in
this, too, that, sometimes, for people who
are a little bit earlier in the journey, it's
(15:54):
a little hard to believe this, even though
we say it, is that, when
the hunger is tamed,
when the cravings are tamed and
you aren't using food for all
of the other reasons besides really
because my body needs rebuilding
and nourishment, we don't
(16:14):
have the same draw to add back
in those other things or to go back to those
old patterns in our relationship with
food that got us sick in the
first place.
That's something I really heard in your story
that's really different for you now.
It really is a game changer, that just
that not-- because, when I
(16:35):
dieted before, it was every 30 days was
an 'eat the bakery' day.
Basically, you know, that it was
your cheat day.
And that meant I would have everything
I missed. And of course, you know,
I could go back and I could do it,
but that craving was there and the calendar
was getting marked, another 30 days and
(16:55):
I can have another one of those.
And the
cleaner food, of going whole food,
not having keto cookies,
and all the things that conceivably
I could still lose weight with but
would mean I would still have cravings
because that was still there, that the
hunger that those might cause because I was
(17:16):
snacking on them, and how those would
sneak in and slow my progress.
And also, you know, things like nuts and
things that would pop those things on
and keep that craving there.
The hunger was not as much an issue because
it was low carb and I was
able to keep myself fairly
satisfied, but the
(17:37):
game changer is absolutely no hunger
and no cravings together.
You know, that gives me the
ability to think 'way of
life, not a finish line',
that I can keep doing this,
and I can learn, I
can make adjustments, because I had to make
adjustments as I went along here.
(17:59):
I eat less than I did
because I weigh less.
I couldn't just do the exact same thing
as I went along.
I had listen to my body and I had to make
adjustments.
And that's another thing I learned
from TFM is that you have to
do these things, you have to make
adjustments, that things are going
(18:19):
to be different and to look at what's
going on, listen to your body.
You know, one of the things that helped me
break through the last 20 pounds
and the goal was mindful eating.
I didn't have the hunger
cues and satiety cues that
I should, that 'comfortably
stuffed' worked relatively
(18:41):
well (I wasn't stuffing myself completely),
but it became clear that
that wasn't going to be enough to break
through the last bit of the weight.
So, I started plating, as
we learned. You know, kind of like there's my
food for the meal, I'm sitting down,
I'm not watching TV, I'm thinking
about what I'm eating, I'm enjoying what I'm
(19:02):
eating. It's not restrictive.
It's good food, I'm enjoying
it, I'm taking my time,
and, oh, I'm eating a little slower.
Hey, I am satisfied.
I don't feel stuffed and I don't
feel full, but let's give that
a try.
Hey, I can get away with that.
(19:23):
I'm not ravenous.
I don't have to go back for more food.
But sometimes I did,
still in that small, you know, brief time
where I ate my meal because my body said I
needed it.
That, and things I learned in the masterclass
for maintenance got me through the
place where I was actually at goal.
I love it.
The other thing you just highlighted in that,
(19:44):
Dave, is that one
part of the healing of this journey
is healing our hormones,
healing our body signaling.
Like you said, early on, you didn't
have very accurate signals to even--
even if you were willing to listen to your
body, you were getting really confusing
messages.
(20:05):
And now you can know more
what is actual 'need to eat' versus
an emotional reason, or boredom,
or, you know, it would taste good,
and getting to recognize
feeling the satiety signal
now, that it doesn't have to be being
painfully full to know to stop, but to
(20:26):
actually be able to detect, I've
had enough, slowing down like
you did, you know, doing more mindful eating
makes such a difference.
But when insulin resistance
is raging, those are
more difficult to do, so
I keep thinking about people who
might be a little bit earlier in their
(20:46):
journey and, you know, some
of what you say might sound like dreamland
to imagine that working but you really
offer that hope.
You didn't have those accurate signals,
but, in the healing process,
you came to experience them.
And it really was a matter of time.
I don't think that, even if I would
(21:08):
have started practicing the plating and
mindful eating right from the start, that
would have been enough.
As you said, the insulin beast had to be
tamed. All the other pieces had to there.
My body had to heal.
And so it was the two things
together - the mindful
eating, the slowing the pace,
the listening for the signals that only
(21:29):
then were loud enough to be
there for me. It really took the combination
and it took time.
None of this happens quickly.
It takes time, but you do feel changes and
you gotta celebrate those when you
have them because they're small at first.
You know, it's kind of like, "Oh, I'm
working out and my muscles aren't as sore,"
(21:50):
"I'm not sore all the time,"
"Why am I not getting sunburned when I'm
outside?" You know, all these
small things that happened.
My skin's cleared up.
All things that happened along the path, as
well as the big things, but small things
along the way.
Yeah, I love paying attention for those
because, again, I think people get so
focused on the number on the scale.
(22:11):
They forget to look at all of the ways
their body is changing and how their body
responds to things, how that's changing.
So I'm glad that you paid attention to those
and that you highlighted them here.
I'm curious, you know, from people in your
life, your medical team
or doctor, did anyone ever
(22:32):
think these biomarkers that you
described were possible for you?
No, not a chance.
My doctor just keeps looking at
them and saying, "How?" [laughter] You
know, "This is just-- I've never seen this
before. I can't believe--" And then, you
know, basically, as we would back off
medications, some of it was,
(22:52):
"Well, let's see what your marker is after
we've been off for a while.
Maybe the medication is still doing it."
And when, eventually, all the medications
were stopped and it was
just diet, and exercise,
and fasting, and,
you know, things that were getting me
healthy, they were believers.
And, you know, even for markers that they
(23:13):
wouldn't normally test.
Fasting insulin was not something that
my doctor normally tested,
but was like, "I never thought I would see
that." You know, an A1C,
she said, "I don't even see people who've
never had diabetes have a 4.2
A1C." So she was
just stunned and especially because she's
(23:33):
known that that's 30 years of
being a type two, 32 years of been a type
two.
Yeah. And I always think, too, it wasn't even
that it started 32 years ago, it started
well before that.
It just didn't show up as
crossing that line yet.
So, you know, this was something that
probably started for you 40, 42 years
(23:54):
ago, 45 years ago.
Oh, yeah.
So really remarkable to think of
the changes you could make in your
physical health, your biomarkers,
that we've all been kind of taught doesn't
happen.
We're taught diabetes is a chronic,
progressive disease.
And I always think, "Yeah, it is because of
(24:16):
how we have treated it and thought
about it." But you are living
proof that it is not chronic nor progressive
if we change the root cause, as
Dr. Fung would say, "This is a lifestyle
disease.".
Something else I was just wondering for you
that I think so many people
in our community share and
(24:37):
talk about, and also people out there, our
listeners who might be thinking
about doing more fasting or
changing their eating more.
One of the barriers that holds a lot
of people back is how
am I going to navigate this in my actual
life? Like, if you put me, you know,
locked me up in a room and have me do this,
(24:58):
sure I can do it, but what am I going to do
with socializing?
What am I gonna do when my wife and I are on
these trips to various places?
How am I gonna take this lifestyle
change with me?
And so I'm curious if you could share any
about your experience and how
have you navigated this outside
of just you, but with your wife,
(25:20):
with travel, with other people?
It's been challenging but
I have some advantages.
We don't
do a lot of outside socializing
where I don't have a lot pressure with that
that some other people do.
It's just my wife and I.
So, in terms of family meals and things
like that, that's much more negotiable.
(25:41):
But there has to be a flexibility there.
My wife is not on
board with my diet in any way, shape, or form
in terms of adopting it.
She's perfectly fine with me doing it, but
she's not gonna go with it.
So what we do is we
pick things that we can cook
together and have together and then
(26:02):
change what's with it, and portions,
and navigate it that way.
When we travel, it's more challenging.
Obviously, two meals a day and
fasting, things like that, are
more of a challenge when I'm traveling.
So I need to be flexible because I
do not want to spoil her time because
(26:22):
she's still eating three meals a day.
But, at the same time, I'm not going to
let myself go off the rails.
This is too important.
So it's about compromise.
So when we travel, I may eat three
meals a day, but completely TRE
and completely my meals, at
least as completely as I can.
You know, there may be seed oils but
(26:44):
I'll be careful.
I'm not gonna demand to see the
chef and watch them while they cook my meal.
We make decisions about restaurants
that make her happy, and she
can have what she wants and what she want to
try. We went to England and so
she wanted to try certain foods,
go to a high tea, do things that weren't
(27:06):
gonna work for me.
I participated but
with my food.
You know, I'd pick out what I could have,
watch her enjoy what she wanted.
I never felt like I was missing out.
I never felt, like, oh, I need
to have that.
But, again, not because I'm
superhuman but because
I didn't have the craving.
(27:28):
I don't have artificial sweeteners.
I don't have the
processed foods that would keep cravings
still alive but at bay.
They're just not there.
And I know that's hard to believe for people
who are starting out because I
would never have believed it.
It took time, and it took
concentrating, and it took those things
(27:51):
to make it happen.
But that's how we navigate it.
And when I come back, I start fasting again.
I turn the dial back up and
get back on board, go back to the two meals a
day, and going back to
the give-and-take pattern that my wife and
I have about what we cook and how we cook.
I feel like, as we've been talking today,
(28:12):
Dave, I'm just sitting here nodding my head
the whole time because I
swear, for those people who are in the
Community and come to meetings, you probably
recognize this, but I feel you just took
the top two things from every meeting
you've ever attended and just talked about
how these are just normal parts of your life
now. You know, we talk a lot in the Community
(28:32):
about finding your WHY.
Simon Sinek said, "Doing
hard work for something that
you don't really care about, that's called
stress.
Doing something difficult for something you
value, that's passion."
And you highlighted, earlier
in your sharing of your story, a
(28:54):
big transition for you was when you
really drilled down to that
WHY.
Because you could have stayed on the old
path, you could have kept limping along
on that old path, but it was
taking away things in your life,
it was kind of shrinking your life
experiences.
You really dug in, and
(29:15):
that WHY, you now, it sounds like it
really motivated you then to
do the things that are challenging, and
do them consistently, not sometimes,
but to really do them as a way
of life.
And that really is it, that it's difficult
but it's so important to me,
(29:37):
it's important to my wife, it's important to
my life, and, like you
said, being consistent, not wavering,
not doing that made it easier.
It gradually got easier and easier
to do things because I
dragged things along with me.
You know, my biomarkers, fixing
(29:59):
those things made it easier
to do the more difficult things.
Absolutely.
Well, Dave, I told you I would ask this and I
feel like you've already touched on it a
couple of times, but, just in case
anyone didn't pull these out
yet, I'm curious.
Knowing what you know now, 30-some
years after first being diagnosed, and
(30:21):
more years than that struggling with
obesity, what would you say, knowing
what you know now, to someone earlier
on in this or someone who's
struggling in this process?
I'd say the big-picture thing that I really
would say is get
that finish line out
of your head.
(30:41):
Understand from the beginning, as early as
you can, that you have to make
a big change, that it's gotta be a way
of life.
Not always the same, not
carved in stone, not that there won't be
changes, but that
this is the way you're gonna live the rest of
your life with changes.
(31:02):
And that, as you go through, you're gonna
make changes.
But rule number one, only change
one thing at a time.
Don't go crazy.
You go to meetings, you listen to podcasts,
you go on the internet, you hear 40,000
little tweaks that can make
things faster, better, stranger,
(31:23):
whatever you may hear, and
you're going to be tempted to grab them all.
Don't! Sit back.
Be patient.
Concentrate on the big levers and
big dials.
That's where you're gonna make a difference.
The different bone broth recipe
that you drink while standing on your head
isn't gonna be what
(31:45):
makes you successful.
Concentrate on the important things.
And, as you move along, if
you wanna pick one of those smaller things,
go for it.
But don't go, "Oh, I heard this today.
Let me do that.
I heard--" No!
Big levers, big dials.
(32:05):
I love it. Don't chase those shiny objects.
[laughs]
Exactly and it's so easy to do.
Yeah, absolutely.
Well, Dave, I've so enjoyed getting to talk
with you today. And, again, it's
really reaffirming to me that,
even though you may not share in groups,
you are listening, and you are
absorbing what you're learning from
(32:27):
others and from the coaches, and
doing the coaching that you're doing, and
having taken a masterclass. You
are really actively invested in
your journey.
You're not a bystander, you're not just
waiting for things to happen for you.
You are really actively making
this your life.
And TFM is such a valuable resource
(32:48):
and part of that, that it's been
vital in my success.
And I'm so thankful for
that because it allows me to
pull what I need without
compelling me to do things that I'm not
comfortable with.
It's there and it's what you make
of it.
Absolutely.
Well, Dave, thank you so much for joining me
(33:10):
today. I really appreciate
that you had reached out initially with a
message (I think through the forum) that
first kind of grabbed my attention.
So I really appreciate you being willing
to share all of this with us today.
Congratulations on all that you've been
working on and I can't wait to
keep hearing more from you as we go.
(33:31):
Thank you so much.
All right, everyone, we'll be back next time
with another episode.
Until then, happy fasting.
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