Episode 104: IF on Vacation, IF After Other Diets, and More

Welcome to this week’s episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.

To make a submission for the podcast, go to fastfeastrepeat.com/submit.  We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast. 

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Resources used in today’s episode:

Here is a YouTube video from Gin about fasting on vacation:  https://youtu.be/RIHFkUv95dI?si=g3nxcPU3MYIFRMpv

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Episode Transcript

Speaker 1 (00:02):
Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
Jen Stevens, author of the New York Times bestseller Fast Feast.

Speaker 2 (00:10):
Repeat, and I'm Sherry Bullock, longtime intermittent faster and health
and wellness advocate. Please keep in mind that this podcast
is for educational and motivational purposes only and is not
intended to provide medical or diagnostic advice. Jen and I
are not doctors, so make sure to check with your
trusted healthcare professionals before making changes, especially when it comes

(00:30):
to any medical treatments or medications.

Speaker 1 (00:33):
Whether you're new to intermittent fasting or an experienced intermittent faster,
tune in each week to get inspired, to learn, and
to have some fun along the way. Hi, everybody, we
are so glad you're here today. Welcome to this week's
episode of the Fast Feast Repeat Intermittent Fasting for Life Podcast.

(00:53):
How are you doing today's sharing?

Speaker 2 (00:54):
I'm doing great. I have exciting news to share.

Speaker 1 (00:57):
Oh gosh, I can't wait to hear. What is it.

Speaker 2 (01:00):
Think I've already told you my parents' opportunity excited fast
Oh yay, I do remember you told me that, But
I am still excited. So I've now been practicing and
I'm fasting for going on ten years, because I started
after I got married. I got married July fourth of
twenty fifteen, so going on ten years. And I've talked
to them about it. We have dementia. Alzheimer's really strong

(01:23):
in our family. Yeah, So I've talked to them about
brain health and that sort of thing. And my dad's
answer has always been, oh, well, I can't do that
because I can't drink my coffee. It gives me reflux.
I have to have cream in my coffee. No, No,
I don't know, not that he has to have cream
in the coffee. He has to eat with his coffee, Okay,

(01:43):
And so I don't know he you know, his brother
died from dementia about a year and a half ago,
not quite a year and a half ago, his father
died from Alzheimer's, and he saw some article about fasting
and brain health, and for whatever reason, it finally clicked.

Speaker 1 (01:59):
Yeah. It's you know that where their kids they don't
want to hear it from us. They have to hear
it from an authority. And if people who are listening
may think of Jena and Shary as an authority, but
Jen's mother does not think of Jen as an authority,
and Sharry's dad does not think of Shery as an authority, right, yep.

Speaker 2 (02:18):
So my mom texted me about maybe probably ten days ago,
twelve days ago, and she said, Hey, I think your
dad and I'm gonna try fasting. Can you tell me
how to get started? And I was like, absolutely, I
am at a stoplight, but when I get to where
I'm going, I will text you back. And she was like,
oh no, no, Rush, you don't have to do it today,
just whenever. And I was like, Nope, it's gonna be today.

(02:41):
It's gonna be today, so you can start tomorrow, right,
And so she's texted me a few times with like
this is how I'm feeling. Is that normal? And I've
talked her through it so and a good reminder. I
did not know my mother was on blood pressure medication,
and so what's funny is I had told her like, Okay,
I know dad's on bloodressure medication, and so that's something
you have to watch because he may need a dose

(03:02):
adjustment pretty quickly. We see that. So if he starts
getting dizzy, he needs to keep an eye on his
blood pressure and he's talked to his doctor if his
blood pressure's running low. And she said okay. And so
then she's telling me that she's was having some dizzy
spells and I said, well, I mean if you were
on blood pressure medicine, I would have told you to
take your blood pressure and check it. And she said, well,

(03:24):
I mean I am on a water pill for blood pressure.
I said, well, Mom, then the same advice I gave
you for Dad applies to you. I had no idea
that they had put her on something last summer. Yeah. So, anyways,
but they are the last time I checked, they were
doing great.

Speaker 1 (03:43):
I'm so glad.

Speaker 2 (03:44):
They'd settled into like at about eleven am to five
pm window, so that they were kind of doing a
late breakfast and then an early dinner.

Speaker 1 (03:53):
Sounds great.

Speaker 2 (03:54):
Yeah. My mom was really surprised that she's not starving
all day.

Speaker 1 (03:58):
Yeah.

Speaker 2 (03:58):
So yeah, so yeah, I'm so excited for them. So
now let's celebrate lydia in Telford, England. She said, Hi,
Jen and Sherry, I hope you are well again. I'm
sorry for the long essay, but I've been dying to
write this for some time. I wrote into the podcast
back in November twenty twenty four, and you read out
my why on episode seventy nine, which aired on New

(04:19):
Year's Day of twenty twenty five, And that couldn't have
come at a better time for me to hear, as
we were coming out of the festive period and things
were getting a bit lucy goosey, as Jen would say,
You told me to write in with an update, So
here it is. I'm writing this with a smile on
my face as I have been waiting for the right
time to sit and write my celebration. My journey began
November two, twenty twenty four, and I'm so surprised and

(04:42):
so proud of myself to say that I have fasted
clean every day since then. I quickly settled into a
nineteen to five protocol and found that this was right
for my body and my lifestyle. Not every day has
been great, as some days I've had to open my
window earlier than attended, and I have found that I
I can't do an earlier eating window as it never

(05:02):
closes after five hours, so I do try to keep
to nineteen five to stay in control. Some days, my
food choices have been far from great, and I've had
a binge here and there. Then other days I've been
so busy that I have gone twenty two hours before eating,
and I cannot believe my body has the ability to
do that. But ninety percent of the time it's nineteen

(05:23):
five for me, eating between two pm and seven pm.
On Day one in November twenty twenty four, I weighed
two hundred and thirty five pounds with an unhealthy BMI
of thirty eight. I was a scared thirty one year
old after watching both my mom and dad pass away
in their fifties, and I was worried I was heading
the same way. Writing this now on April twenty eighth,

(05:44):
twenty twenty five, almost coming up to my six month
past adversary. Where did that time go? My most recent
weekly average weight on the twenty sixth of April was
two hundred and nine point four pounds. Yes, I weigh
daily and calculate my weekly average by writing it down
every morning. I cannot believe the daily fluctuations, and now
weighing daily makes so much sense. My first small target

(06:08):
was to get below two hundred and ten pounds, and
here I am with twenty six pounds gone in under
six months. I have gone from being very high in
the orange on the Smart Bmi with a score of
fifty seven out of seventy, to a BMI of thirty four,
just above the yellow and a Smart Bmi score of
fifty out of seventy. Still not great, but it's coming down.

(06:30):
My next small target I want to see is one
hundred and ninety nine point nine pounds, but for the
first time in forever, I am not setting a date.
It will happen when it happens. I have many non
scale victories on top of weight loss. I have more
energy for work. I have more energy after work. My aches,
pains and acid reflex have almost gone. I just get

(06:51):
the odd twinge now and again. I no longer have
the I can't be bothered mentality. I no longer have
to undo my work trousers when I having a three
hour journey to stop them from cutting me in half.
In fact, I have dropped a size in work trousers
and the new size is now getting too big.

Speaker 3 (07:08):
Yay.

Speaker 2 (07:09):
I have so much more control over food, and I
find it easier to say no, thank you, I'm not
hungry right now. I have not touched a single energy
drink like a monster or red Bull since my very
first fast, as I have not needed one and I
plan to never touch one again. Here in the UK,
the weather is getting warmer and the shorts are coming out.
All of mine are too big. I'm ready to pull

(07:31):
out that old suitcase with my smaller clothes in it.
I am just a bit apprehensive that it may be
too soon and that I will be gutted. But I
have to do something as I cannot walk around with
my shorts around my ankles. Yes, we do not recommend
that we love you, but we can't bail you out
of jail.

Speaker 1 (07:49):
Keep your panther on.

Speaker 2 (07:51):
But the best non scale victory of all I am
gaining back confidence, clarity, and I am becoming the Lydia
who I was all those years ago. And I am
sure my partner Lou appreciates that the woman she fell
in love with is slowly coming back to life. Of course,
I have off days, who doesn't. I could go on
for hours just telling you how much I feel that
I have changed as a person thanks to Entermint fasting

(08:13):
and especially the clean Fast. I cannot believe how quickly
I was able to take to IF and how much
it has done for not only me, but for my
partner too. Is I can now be a better, stronger
and healthier version of myself to enable us to have
the future we always planned and support her when she
needs me instead of her carrying us both. In September

(08:34):
of this year, we are jetting off to beautiful Cypress
for two weeks of an all inclusive and instead of
dreading falling off a diet plan. I am looking forward
to navigating my way through those two weeks and seeing
how my fasting will look. But I know as soon
as we are home, I will get myself back into
my fasting routine. I'm not expecting to do much fasting
while away, but this is a lifestyle, not a diet,

(08:56):
so I will enjoy our two weeks away and strive
to get right back to it when we return.

Speaker 1 (09:01):
Lydia, let's talk about that. I was gonna say, we
do have some advice for lydia there, she said.

Speaker 2 (09:06):
Also, I'm still learning what foods are right for me,
what my body does and doesn't need. For example, I
cannot open my window with fruits. I feel my blood
sugars crash after about ten minutes. I have found a
love for sour noaugh bread instead of stodgy white bread
and plain black coffee is my new best friend. I
have tried Greek yogurt with a fruit and a sprinkle
of cinnamon. Where has this been all of my life?

(09:28):
But I'm still trying to suppress the chocoholic in me
who still needs a full sharing bar now and again,
I really am trying to get a handle on that one.
Gin and Sherry, you're both in inspiration jin The research
and commitment you put into providing thousands of individuals with
the tools they need to give themselves a better chance
at life is something I will forever be grateful for. Sherry,

(09:50):
you told me when you read out My Why that
each day I fast fast to give myself the life
that my parents didn't get the chance to live, and
when it gets hard, to fast fast for them, and
I do just that. I hear those words every day now,
and fasting has become so natural. I cannot thank you
enough for saying those words. I told you am my
Why that I will be healthy, I will be happy,

(10:11):
and I will be free. Well now, six months after
writing that, I am slowly becoming all three of those things.
I know I still have a long way to go,
but this is for life, right, and I am in
a much better place now than I was six months
ago or even twelve months ago, and I know I
will be in an even better place six months from now,
and I cannot wait to see what the future has

(10:32):
in store. Thank you again for all that you do.
One day I will see you in the community. I
am listening to this podcast for the third time now
and I'm always learning more and more each time I listen,
and I find that this keeps me going in the
right direction. To you both and to my amazing partner,
I thank you all for simply saving my life as
the dark times now seems so much brighter and sharing

(10:55):
them back though.

Speaker 1 (10:56):
That's what Lydia. We love you, and remember the initial
contribute contribute. I kind of can find the word with
the initial contribution from Lydia, and it was it made
us bed very emotional to hear it, and I am
full of joy at hearing how well Lydia is doing.
And I think we both have some vacation advice for

(11:16):
Lydia though. Is that what we're thinking for the two
weeks away? And you're going for two weeks right, and
the longest trip I've been on since becoming an intermittent
faster was last year when I went to Florida with
my friends from college and we were there for a
total of eight nights, and my windows were longer than

(11:37):
they are at home. I still waited till the afternoon
to open, but because of these girls being night owls
and the going out after being on the beach, we
ended up with very late dinners and so my windows
probably were about maybe, you know, eight hours for the
whole time, and I came back feeling overly full and

(11:57):
very draggy, and it took me time I'm to get
back to filling myself. I had to really push through
some hard times. And We're going back on this same
trip this year, and I've already decided I Am not
going to do that again. You know, even me Jen Stevens,
this many years in, I still was a little lucy
goose here than I wanted to be on my vacation

(12:19):
last year based on how I felt. Right, if I'm
only going somewhere for three or four days, that's different.
There's a little latitude there, there's a little more latitude there.
But when I'm going for eight days, that's a long
time and you're going lydia for two weeks. So if
you decide, hey, I'm going to this wonderful all inclusive
and the breakfast there is amazing, and I'm just gonna

(12:41):
stop fausting for these two weeks and I'm going to
eat breakfast, lunch, and Dinnercause if we've already paid for
it's all inclusive, Here's what I fear might happen. I
fear that you'll have a really hard time when you
get back. And why do I fear that because we've
heard it a lot of times. People will go in
a long trip and they plan to still fast, but
then they start not fasting, and then two weeks later

(13:02):
they're back and now they're like not fasting at all,
and they can't get back on it, and like a
month will go by and they're still not fasting. So
that's the reason that we're giving you this advice is
just based on our personal experience, but also what we've
seen a lot of people do. And I know there's
a challenge when you're there and it's all inclusive and
you've already paid for the breakfast and the breakfast is amazing.
My advice is to have it one time or two

(13:25):
times during the two weeks, and aim for six to
eight hours every day. As you start to go several
days in, you're gonna start to feel overly full. And
that's when you're like, okay today, I'm just gonna wait
until dinner. I'm just gonna fast until dinner and just
have that one beautiful meal. But you will feel so

(13:46):
much better on the trip physically, right, And then you'll
come back and you will not have to have, you know,
four days of readapting and feeling yucky for four days,
and you won't have that accident possibility of not getting
back to it. Why did you want to add to
that show?

Speaker 2 (14:05):
Well, I mean, and she says, I'll strive to get
right back into return right, And that is everybody's They
all say they're going to yeah, but all too often
it's hard. It's hard. When you come back, it's going
to be like you're a new faster again.

Speaker 1 (14:21):
The good things. It won't take twenty eight days, it
won't take twenty eight days, but you're still gonna feel hard.
It's still going to feel really hard.

Speaker 2 (14:27):
Yeah, if you stop fasting for two weeks, I would
guess it would take probably close to a week to
feel your body start to shift back into fat burning.
So that is a week after eating freely for two weeks,
where now you're going to have to push through that
hard and you know, keep that window shortened and check

(14:48):
and you're gonna feel that energy slump. And we're already
you know, we already have an energy slump after vacation
half the time anyways, right, we've been traveling, we've been
keeping irregular hours, we've been eating more food normal, we've
been laying around. It is hard to get back to it.
And if you're really determined that you're going to do that,
you know, maybe you can. People do. But I think

(15:12):
when you look back on your vacation, you're not going
to think back of all the food that you ate
on that vacation, right right, because we have food every day.
Food is food, and yes there's more delicious food than others,
and eating can be an experience. But that's what I
would like you to focus on when you're there fast
until there's window worthy food where eating can be an

(15:33):
experience that you do remember, like, oh, remember that really great,
you know dinner we had at that restaurant on the
resort rather than remember that trip and then you were
so tired and lethargic from eating all day that you
didn't get to really enjoy and explore and you know,
have a great time because you're in an energy slump

(15:56):
and you're sleepy and you need a nap in the afternoon.
So we can fully experience vacation and have a joyful,
fun and delicious vacation while eating in a window. It
can be done, YEA, And I would.

Speaker 1 (16:09):
Have eight days of eight hour windows.

Speaker 2 (16:11):
I would encourage yeah, to really think about that and
kind of plan for that in your head and prepare
yourself for that.

Speaker 1 (16:20):
And just because you've paid for the all inclusive, doesn't
mean you have to eat every meal that they give you.
I proms. I've been on cruises. I used to do that,
and on a cruise I would eat breakfast, lunch, and
dinner every day because it was part of the cruise experience.
And the last cruise I went on in twenty fourteen
before I was an intermittent faster, I felt so terrible
when I got off that ship physically right overly stuff
I had eaten breakfast, lunch, and dinner every day. I

(16:42):
felt awful. Physically.

Speaker 2 (16:44):
I mean, could you do breakfast, lunch, and dinner at
eight hours? If you ate at nine and you had
an early dinner and closed by five, you could maybe
make that happen. But I don't think you're going to
enjoy the food as much because you're not going to
be hungry for it, and you're just going to be
putting food on top of food. So I mean again, really,

(17:05):
just look at your food choices and choose window worthy
foods and wake up every morning with the intention of
clean fasting until there's something really delicious that you want
to break your fast wart. And we're telling you this
because we want to see you succeed exactly, because we
want to save your vacation joy.

Speaker 1 (17:20):
Yeah, when I get back from my trip to Florida
this year, I'll make sure to try to remember to
talk about it in the comparison of the two, because,
like I said, I haven't been on a trip that
long really the whole time I've been an intermittent faster.
There's very long trip, but I was like ooh by
the end. Anyway, All right now, we have a question

(17:41):
from a listener. This question is from Julie from Troy,
Hi ladies, I just wanted to share a story with
you both. I recently saw a cousin I've not seen
in a long time. We both have lost weight, me
through intermittent fasting, and she follows weight Watchers. I know
I have lost twenty five percent of my body weight,
and I would say that she has two. She looks great,
but in talking with her about how she is feeling

(18:02):
about her weight, she expressed some concerns. These concerns are
completely reasonable because of the nature of the program she's following.
I have, like so many others, lost weight through programs
such as WeightWatchers multiple times. Losing didn't used to be
my biggest problem keeping it off was I could never
do the deprivation of certain foods along with weighing and

(18:23):
counting points in measuring food. She is so afraid of
the dreaded plateau. She has hit a plateau recently and
wants a jumpstart. I listened and commiserated, and then I
told her how intermittent fastening works. I explained that when
I hit a plateau, I feel differently. I understand that
my body is taking care of itself, and I trust
the process. I explained how I am in it for life,

(18:45):
and it's okay if this is my end weight, because
I'm trying to get healthy, not reach a certain random
number on the scale. I told her how my diabetes
is gone and how my doctor recently cut my statins
in half. I told her that I can eat all
the f foods and have control of my eating. That
this is so much bigger than a number on the scale.
She called me a few days later to ask for

(19:07):
more information. I gave her links to your book Delayed
on Deny, the second edition and your podcasts. I explained
that the group support is huge and that she hopefully
will join our team. She just kept saying that even
if she did start intermittent fasting, she needed to count
points to feel safe. That she just couldn't let go
of the system that she was using to help her
lose over this past year. I told her I understood

(19:31):
her hesitation and trepidation. I just asked her to take
a good listen to the podcasts, and read the book.
We discussed clean fasting protocols, and she's going to give
it a try. I'm hopeful that her body does not
have an initial gain of weight because she will be
eating more calories what do ladies think? How can I
support her as she bravely sets one program aside and

(19:53):
takes on intermittent fasting as a long term way of life.
She desperately wants to be able to enjoy eating again
and leave behind all the stress that comes with counting
and measuring and tracking and stressing over food. Thanks in advance.

Speaker 2 (20:06):
Well, I can relate to this all too well, because
I was a long term points counter, And what I
can tell you is that it worked for me until
it didn't work for me. Because it is eight low
calorie restrictive diets, and so when you hit a plateau,
the only thing you can do is restrict more or
start exercising like crazy. And I've done it all. I

(20:29):
used to walk anywhere from eight to fifteen miles a day.
I bicycled everywhere, I walked everywhere. I worked out at
the gym, I worked out at home. I probably was
working out four or five day hours a day. I
am tired just hearing about all that sharing. And it's
because my body had adapted to what I was doing,

(20:50):
and I just kept having to push it to lose weight.
When I switched to internet and fasting, something that I
had to do was just be all in. I said,
you know, I've been doing this and it's not working.
At one point, I was counting points and calories and macros.
I was trying everything to get my weight to shift,
and it took intermittent fasting to make that happen. I

(21:15):
just said, I'm going to this is it. I believed
in the science of it. I understood how when we
fast clean, we get into fat burning and our bodies
burning fat for energy, so we don't have to be
in a giant deficit food wise. To get our body
to burn fat. We just have to fast clean. And

(21:35):
so I said, okay, that's it. I'm giving up counting
anything other than time. And it was a leap of faith.
And I believe if she really really wants to leave
the stress of counting and measuring and tracking and all
of that behind, I get that counting points feels like control,
and it makes you feel like you're in control. But

(21:58):
it's not control, it's controlled chaos. I mean, your body
is going to stop responding to this. This is why
people do weight watchers. They gain the weight, they start binging,
they're hungry, their bodies prompting them to eat they're eating,
they think they're failing. They're not failing. Their body just
eats food to eat. Now, I understand that there's lots

(22:21):
of free foods on weight Watchers, So if she absolutely
feels like she needs to count points, this is what
I would suggest. Eat to satiety in your window. No
matter what your points say. There are so many free foods.
If you are out of points and you are still hungry,
you need to go to that free foods list and

(22:42):
you need to eat them all until you're satisfied. And
you know the good thing about that is your free
point foods are really healthy foods, fruits, vegetables, lean proteins,
so or they used to be. I don't know. The
program has changed so many times, but I do know
that they are very healthy fea foods that are hard
to overeat, or they wouldn't be free point foods. So

(23:05):
I would tell her to give it a shot, give
it a fair chance. From somebody who's coming from a
diet like that to unrestricted eating in an eating window,
they may not see weight loss promptly at first. I
actually gained eight pounds when I started passing, but I
had committed to it that I said this is it.
This is what I'm doing. I've tried everything else, nothing's working.

(23:27):
This is it, this is my whatever that golden answer is,
and that's it. I just jumped in. I did it,
and within five months I had dropped thirty five pounds.
So it's possible you can leave that kind of that
way of life behind. It just takes trust and faith.
And when you've been dieting your whole life, you don't

(23:49):
have trust and faith in your body. But I have
helps restore that. Yeah, that's so true. All right, So
we have a question from Susan and Tennessee. She said,
I'm fifty eight five zero. On March twenty ninth was
my four year fastniversary. I was around two hundred pounds
for twenty five years. Before that, I was holding around
one sixty to one seventy. After having kids in high school,

(24:10):
I weigh one hundred and thirty. Of course, I've tried everything.
I even took Centerman for twenty years from nineteen ninety
five to twenty fifteen, and I still weighed around one
hundred and seventy pounds. I now weigh one hundred and
forty Yay, of course I feel I need to drop
another fifteen to twenty pounds to feel beautiful. I think
after getting to one hundred and forty in late twenty

(24:32):
twenty three, I gained twenty pounds in the first half
of twenty twenty four because I was so proud of
my new body that I let my sugar addiction get
out of control. My body craved sugar. I was stopping
on the way to work. I am a three p
to eleven p nurse to buy two, not just one,
convenience store ice cream, popsicles or donuts. So at one

(24:53):
hundred and sixty pounds again. I started at GLP two
last summer in August of twenty twenty four, and even
with that and clean fasting in a four to five
hour window, it has been hell to get back to
one hundred and forty pounds. I get my steps in
around forty six miles a day, and I've been doing
that the whole four years of this journey. I take
no other meds other than the weight loss meds, and

(25:15):
I'm in great cardiac shape. I've counted my calories the
last couple of weeks, and I know that I eat
seventeen hundred to twenty four hundred calories each day of
whole foods cooked at home, meat, eggs, potatoes, vegetables. Sugar
is like a drug to me, so I stay away
from it, especially simple sugar recipes. I love to cook
and bake, but delaying the baking since the cost of

(25:36):
this medication is so high, I don't want to waste it,
but I don't think I cannot eat on it. It helps,
but it's not totally suppressing my appetite. Question is how
can I maintain this weight and lose a little more
without taking this medication the rest of my life. The
reality is that millions of us are now on it
and we need off. But the fear of regain is real.

(25:58):
Is adf the her?

Speaker 1 (26:00):
Yes? And I have more to say obviously than that.
But Sherry, what's GLP two versus GLP one?

Speaker 2 (26:06):
If I'm remembering right? I hate to speak out of turn.
It's the one that has two different medications in it,
so it's got your GLP in it plus another peptide
in it. I believe, Okay, I think it's you know,
you had your first line of drugs that came out
and then likeepetide is like the second line of drugs

(26:30):
I'm pretty sure that's what the GLP twos are.

Speaker 1 (26:33):
Okay, Well, Susan, let's dig in just a bit. And
it sounds to me you've got a very, very long
history of localorie dieting.

Speaker 2 (26:43):
You know, she said g LP two.

Speaker 1 (26:45):
You think it's JLP one.

Speaker 2 (26:46):
I don't. I think she's on a GLP one. Yeah,
I think she's confused. She's on that second line that
has the other compound in it. But yeah, GLP two's
are to treat a medical condition called shortbow syndrome. Okay,
So yeah, I think she's on on IGLP one.

Speaker 1 (27:06):
Okay. So, Susan, if you took fennermine for twenty years
and couldn't get below one seventy and here you are
with the GLP that you're taking, whatever one that might be,
and even with the GLP, you're eating seventeen hundred to
twenty four hundred calories a day. And you know, I'm
not all about counting calories. I talk about this in

(27:27):
Fast Feast Repeat, about the flaws with calorie counting. There's
like a long run in Fast Feast Repeat where I
say something like, even though we don't count calories, that
doesn't mean that calories don't count even with intermittent fasting.
Like for example, I'm just gonna say twenty four hundred calories.
I'm gonna say some hypothetical numbers because I really don't
want you to get caught up in the calorie numbers again,
like I said, because we've talked about this before, like

(27:48):
Shery mentioned in the last episode, the research on almonds
and the almonds should have this many calories, but our
bodies really only use this many. So it's all, you know,
kind of here or there when it comes to the
calorie count that our body can actually use. But let's
just give a hypothetical of let's say you needed two
thousand calories to maintain your weight, but every day you're
eating twenty four hundred calories in an eaty window, you're

(28:09):
gonna gain weight because you're eating more food than your
body needs, and when you eat more, your body stores it.
That is true. So even though calories in calories out
is a flawed premise for multiple reasons. Number one, we
cannot accurately count calories in for multiple reasons, and we
cannot control calories out for multiple reasons. Like when Sherry

(28:30):
said she was exercising five hours a day and still
not losing weight. She was trying so hard to put
fewer calories in and more calories out, but her body
was fighting back. So, even though it does matter you
know how much you're eating, we still don't want you
to count the calories and feel like you have to
do that. But you do need to eat probably less

(28:53):
than twenty four hundred calories every single day to have
a reason to tap into your fat stores. Did I
explain that, well, I'll shure, yes, yes, go around in circles.
But you can eat too much even in a four
to five hour window.

Speaker 2 (29:08):
As to say I want to just tap in and
just say like at one point, maybe you could eat
that much right before you started dieting, before you started
calorie restriction. But your body, your body is smart and
it's going to downregulate your metabolism to match what you're
providing it. It's not going to routinely expend more energy

(29:30):
than your routinely providing it, and so it may have
downregulated your metabolic rate to where maybe fourteen hundred calories
today is your baseline right rate, rather than seventeen hundred
to twenty four hundred calories.

Speaker 1 (29:45):
Yeah, and that's what they found from the Biggest Loser
study that was done. You know, we all remember the
show The Biggest Loser. It was eat less move more
on steroids. They lost a time, not literally steroids, but
you know what I mean. They were not taking steroids
far as I know, but they were like eat less
move more, big time, and they lost, you know, tremendous
amounts of weight. And then they studied them years later

(30:05):
and found that their metabolic rate had slowed to be
five hundred calories per day lower than their new weight
would have predicted. That was the metabolic slow down that
comes from extreme eat less move more. They also found
that during the Minnesota starvation experiment, our bodies slowed down.
And with all of those years of Phentermine, all of

(30:28):
the low calorie dieting, the GLP and everything that you've done,
I would be shocked if your metabolism is not slow
at this point. And what is the answer to a
slowed metabolism, Well, you can completely stop doing any kind
of dieting at all and just eat and you're going
to get a ton of weight. That's what I did
all those years before intermitten fasting. When I gave up

(30:49):
and just ate whatever and got to two hundred and
ten pounds. I'm pretty sure when I started intermittent fasting
in twenty fourteen that I had rubbed up by metabolism
through all of that eating. But I had been doing
the finner mean for years prior to that, and then
I quit doing it and gained a ton of weight
because I quit trying. So what's the answer If you
don't want to go through that big weight regain, that

(31:10):
is where ADF comes in. I do think that ADF
is the answer, and that is where the five hundred
calorie down day. I mean, your body has not slowed
its metabolism to be as down as five hundred, so
you will lose fat on the down day, and then
the upday is where the metabolic boost comes in. And
that is where you need to I would say for

(31:31):
you three meals within twelve hours. It's what you need
to have. And that's where the twenty four hundred calories
might be more appropriate. Because we're trying to boost our
metabolic rate. You want to slightly overeat. So obviously we've
said before you know calorie counting. There's flaws in both
the calories in and calories outside of it. But even
if you ate very very well on your upday and

(31:54):
you add it up, your update calories and your down
day calories then divided by two, probably should be in
a slight deaf overall. But the key is, rather than
just eating the same number of calories every single day,
you vary it. That's what ADF is great for. Down
day is your fat burning day. Your body can't help
but burn some fat because you're not putting enough in.
And the upday is the metabolic boost, and we're not

(32:17):
trying to lose weight on the update. We're trying to
boost our metabolism. You're alternating that day after day, and
that is what keeps your body from having that metabolic
slow down and it actually boosts your metallism. Now, you
might find at first you gain a little weight from
the up days for the first month, the first two
months because your body has been on low calorie dieting

(32:40):
for so long, so you'll need to give your body
time for that metabolism to rev back up. You could
even consider using your basil body temperature to see what
your metabolism is doing. If your metabolism is slow, your
basil body temperature is probably pretty low, and as you
have the up days, you could see your temperature going

(33:02):
up and you'll be like, all right, my body's reving up.
That'll be a good sign. My body temperture used to
be so low, Shery, after all those years of diet pills.
I would take my temperature. It was very low. That
was when I became convinced I was actually hype thyroid.
Because I was doing the reading about that and my
body temperature was so low. I thought that was the problem,
and it turns out I think it was just my metabolism. Now,

(33:22):
after I eat dinner, sometimes i'll feel hot. I'll take
my temperature, or my temperature is ninety nine after eating
because my body's cranking up.

Speaker 2 (33:28):
The burning hot.

Speaker 1 (33:29):
Yeah, I'm burning hot. So I burn hot after I
eat now because my body is cranking things up. So
do you have anything you'd like to add?

Speaker 2 (33:37):
Yeah, I just have another suggestion that's different from fasting,
and that is in your exercise, you say you get
your steps in and you're walking forward to six miles
a day. I don't know if this is just routine
daily life or if you're actually going out and doing
activity on top of daily life. But if you're a
person who just goes and you walk, say two miles

(33:59):
a day on top of your normal walking, your body
does adapt to that. Whatever you do activity wise, day
in and day out, your body will adapt to that.
So if I was you, I would start switching up
your activity. This is a great time to introduce some
weight training, because weight training is really good for boosting

(34:19):
your metabolic rate, and by adding muscle mass, you're going
to increase your metabolic rate. So this would be a
really good time to like switch up your activity, get
some strength training in, really focus on building muscle. That's
gonna help your furnace burn hotter, and that can help
you with weight loss as well. So maybe like throw

(34:40):
that out there. Walk on your down day and weight day.

Speaker 1 (34:45):
Train on your upday.

Speaker 2 (34:46):
Yeah. I think that's a perfect solution.

Speaker 1 (34:49):
So now it's time for our segment called what's your Why.
Most of us have weight loss in mind, and that
is a great reason to begin intermittent fasting, but there
is so much more to what intermittent fasting can do
for us yond weight loss. And if you have a
why statement that is deeper than weight loss alone, I
genuinely believe you're going to find long term success because

(35:10):
you view intermittent fasting as a healthy lifestyle. There are
a million ways you could lose weight, right, but intermittent
fasting is our healthy lifestyle.

Speaker 2 (35:19):
So this week we have a wife from kat in
New Zealand. She wrote, my fasting has become more loosey
goosey in the last month, and I really wasn't motivated
to address it. This week it has finally become clear
that I am no longer fat adapted. I attended a
park run on Saturday, and I felt so much more
sluggish than the previous one a month earlier. This morning

(35:41):
I ran to the gym about a mile and I
just felt gross. So back to the twenty eight day
fast start and my new why So I don't have
to take time in my schedule deep breakfast and I
can just get up and run.

Speaker 1 (35:54):
There you go.

Speaker 2 (35:54):
It's a good wife.

Speaker 1 (35:55):
I love it.

Speaker 2 (35:56):
Okay, So we have a question from Melanie. Melanie wrote, Hella, Ladies,
I've just been listening to podcasts ninety eight and the
discussion about the lady with the irregular periods. The advice
for her was to shorten the eating window on the updates.
This confused me. Slightly, because I thought the feast followed
a fast and had to be a fair minimum of

(36:18):
eight hours. I have been intermittent fasting for a few
years on and off. Now thanks to Jin, it's the
only thing that has ever worked for me, albeit slowly.
I have fasted consistently since January of this year. But
I think I have significant insulin resistance. I gained weight
very easily, and since menopause it's harder still. I currently
weigh two hundred and twenty five pounds. I am five six,

(36:39):
aged fifty four and through menopause. Can I find just
a second?

Speaker 1 (36:43):
Yes?

Speaker 3 (36:44):
Do you remember us telling Phillis Well for shorter update.
I don't remember that at all. I don't think it
was an up day at all. I was actually going
to go back and pull the prep for it. I
believe this was a person who was having six to
eight hour windows on a daily basis, and so we're
not getting the benefit of shifting into fat burning. And

(37:06):
we discussed the fact that it was more like a
low calorie diet for her. Yeah, and so we told
her to actually shorten her daily eating window.

Speaker 2 (37:17):
She was dying in our mainfest.

Speaker 1 (37:20):
I was like, that doesn't sound like advice we would
ever have given. So I don't know correct, Okay, So Melanie,
I don't think we would ever tell someone to shorten
an upday eating period. Eight to twelve hours is the
minimum for an update, and we will never tell you otherwise.
We will never tell you to be shorter. Eight is
actually kind of short for an upday. So good. I'm
glad that you.

Speaker 2 (37:40):
I did have a little recollection of it, and I
was going to try to go back while you were talking.

Speaker 1 (37:45):
And I had to know that book because I could
not even formulate an answer with that. QUI.

Speaker 2 (37:51):
Yeah, because you and I both had the recommendation that
she just needed to become fat adapted and get into
her fat burning. But it was a daily eating window.
It was a daily eating when on my ADF. Okay, yeah,
if I remember right, maybe she at some point had
maybe done ADF or something but had stopped and it
was coming back to fasting.

Speaker 1 (38:12):
Okay.

Speaker 2 (38:13):
So she said, I find weight loss very hard, and
I've been over weight for a long time. I have
lost three stones gradually over a three year period, and
I would like to lose five more as a minimum.
I have been experimenting with different protocols, and six hours
appears to enable me to eat freely and not gain weight,
but also not lose. I've been trying to do an

(38:33):
ADF protocol to try and address some of my insulin
resistance with full fast days twice a week weekends on
my family time, and all bets are off. I do
try and maintain a six hour window, but I'm now
thinking that i should shorten my window on my eating days,
and I'm delighted to hear that it would be okay,
because I have absolute paranoia about reducing my metabolism. Recently,

(38:55):
I've also tried to concentrate on reducing the amount of
added sugar in my diet, with the exception of alcohol
in the weekends when I will have two or three
glasses of red wine. I do think that is having
some impact. Any advice you give me would be really welcome,
because it's been a slog. Thank you, okay.

Speaker 1 (39:10):
So I'm so glad that you're asking, because it does
sound like there's some confusion. You absolutely don't want a
six hour upday window. Absolutely not. And I've got some
homework for you, and that is get a copy of
the second edition of Delayed on tonight, and I want
you to read the ADF chapter because that is the
very best explanation of ADF. And you know, when you're

(39:32):
listening to the podcast, you might be doing something else,
driving your car, something around the house while you're listening.
You could miss some details. Because it sounds like there
are some details missed in that episode with the up day.

Speaker 2 (39:45):
So yeah, and I just reviewed it. She is doing
a daily eating window of six hours. She did mention
that she does a down day Friday and an up
day on Saturdays.

Speaker 1 (39:56):
There see, I thought, but when she shined out, yes,
I should shorten my window on my eating day. See
that sounded like an upday when she said, because I
think the upday is what you would call an eating day.
We do not want you to shorten your window on
your upday.

Speaker 2 (40:10):
Correct.

Speaker 1 (40:10):
So here, let's just talk. Let's take a minute for
the terminology down day, up day and what should the
other days be? All right? When you have a down day,
it can either be and again there's no substitute. I
want you to get a copy of the second edition
of Delay Don't deny and read that chapter. Hearing reading
or two different things. It doesn't always stick when you're

(40:32):
just hearing it, okay, sometimes you have to read it
with your eyes. So five hundred calories on the down
day or a full fast on your down day. Then
the next day you wake up and it's your up day,
and it must be eight to twelve hours. And you
said you're worried about your metabolism, then I would err
on the side of twelve. A twelve hour upday with
three meals. So you have your down day. We were

(40:52):
just talking about that in the previous question. You got
your down day, then you've got your up day, and
it needs to be sufficiently up for the metabolic boost.
Now you said that you've been having two full fast days,
so each of those full fast days should be followed
by a full up day. And like I said, I

(41:14):
recommend twelve hours for you for your upday and then
the other days. That's three other days that are left
in your week. So you have down up and then
maybe have an eating window day and then down up,
and then maybe an eating window day and another eating
window day. I think that would be seven days. The
eating window days, I would try to stick to five

(41:34):
ye try to stick to a five hour window on
the eating window days. So the down day is either
the five hundred calories in a very short period of
time or the full fast. Your up day is eight
to twelve hours, but I think twelve is better for you.
And then the days that are not down and not up,
try to stick to a five hour eating window. I

(41:54):
don't think you'll see any kind of metabolism problem for that,
and it's going to give you plenty of time in
fat burning.

Speaker 2 (41:59):
And I've said it before, I'll keep repeating it. Weekends.
You said weekends our my family time and all bets
are off right. Weekends have a way of derailing fat
loss for many many people. Weekends are just like any
other day of the week. Our bodies don't know that
it's Saturday. Our bodies don't know that it's a day

(42:20):
for celebration in wine and long windows. It's still going
to do what it's going to do. We're still only
going to burn so much calicogen in our fast. We
still need sufficient time fasting to get into fat burning,
and we still need to make sure we're not over
consuming in our window to prevent that. So by locking
in that five hour eating window on any day that's
not a down day or upday, that is going to

(42:42):
take care of your weekends? Right? Can you have some discipline,
but maybe have.

Speaker 1 (42:46):
An up day on Saturday? Right? You know, have your
down day on Friday and your up day on Saturday,
and then Sunday is a five hour eating window. What
I wouldn't do is down day on Friday, up day
on Saturday, up day on Sunday, because then Mondays going
to be hard. I don't recommend two up days in
a row.

Speaker 2 (43:04):
Same all right.

Speaker 1 (43:05):
We have a question from Lisa from Northern Nevada, Hijen
and Sherry. I've been fast and clean for a couple
of years now. My weight loss is slow but steady,
and I'm seeing other health improvements. My question is about autophogy.
I know that autopogy helps clean up the body, and
I have seen skin changes for myself. I have others
say that they've seen scarring lesson or even disappear. What

(43:27):
about internal scarring. I have had five abdominal surgeries over
the last twenty years, the C section, three different hernias,
and a total hysterectomy. I am told that I have
adhesions in my abdomen now from the surgeries. The hysterectomy
took an additional five hours in surgery because they had
to clean up the adhesions before they could finish the surgery,

(43:48):
and they said that they will return the way I
understand it. Adhesions are basically internal scar tissue. Do you
think autopogy will help reduce some of that?

Speaker 2 (43:58):
I think it's entirely possible. Atophagy is basically your cellular
house cleaning. It's going to go in there, it's going
to clean house. It's going to get rid of old
tissue scars, Like, it just cleans all that up, It
eats it up, it recycles, it reuses those proteins to
build new healthy tissue. So if he could reduce external scars,

(44:21):
I don't know why it couldn't reduce internal scars. I mean,
Jin interviewed a gentleman on her other podcast, It Meant
Fasting Stories, who had an injured shoulder from a car accident.

Speaker 1 (44:32):
Yeah, his arm was like actually his muscle was attrivated
and he didn't have full range of motion in his arm.

Speaker 2 (44:37):
Uh huh. And then he got range of motion back
after fasting.

Speaker 1 (44:41):
Yeah, Like he couldn't put on deodorant on the opposite armpit.
That's how his range of motion was was so.

Speaker 2 (44:47):
And I bet a lot of that was potentially scar
tissue probably, you know, everything had locked up and tightened up,
and you know, autophagy helped.

Speaker 1 (44:56):
And he just had up for a daily eating window.
He didn't do long fast, he just did a daily
eating window. Not only did he get back full range
of motion, but his arm had been atrophied and now
it looks normal. I mean, that sounds crazy, It doesn't
even sound how's that even possible? But you know, we
hear these stories from people, and yeah, it feels like miracles.
But when you think about it, his body had time

(45:18):
to eat up the junkie proteins and build new muscle tissue.

Speaker 2 (45:23):
I mean, if you think about a toffee and how
it's working, and think of it as like pac Man
going in there and eating up old bad tissue. Right,
it's not going to eat up healthy tissue, right, because
our bodies have a really great self preservation mechanism. Right,
So it's in there looking for old junkie proteins and
so of scar tissues like, oh, we don't need this

(45:44):
scar tissue. This wound is healed. Yeah, we see pictures
that will blow your mind in the community.

Speaker 1 (45:50):
So at least, So we can't tell you one hundred
percent that it will happen, but theoretically it makes a
lot of sense, and based on what we know through experience,
there's definitely a chance that this will make a difference. It's,
of course, it's harder to see what's going on inside right,
you know, So we don't know how many people are
seeing that type of change because you can't see in there.
But I would be optimistic. Now. Our bodies are self healing.

(46:12):
We're designed to self heal. You cut your skin, it
makes a scab, it heals itself. It's kind of amazing.
But then we we just have to get out of
our body's way sometimes let the healing happen. Before we
get to our tweak of the week, I want to
take a minute to tell you about my books. I've
already talked about Delay Don't Deny just a minute ago,
and I think Delay Don't Deny is the best quick

(46:34):
introduction to intermittent fasting out there, and that might be
all that you need. The updated second edition came out
about a year ago now, and it's available in paperback
or hardback only on Amazon, and you can get the
ebook in minutes wherever you like to read your ebooks, Kindle, Nook,
places like that, and the audiobook is available wherever you

(46:55):
find your audiobooks. There's a comprehensive ADF chapter. I would
not rick commend anybody start ADF without reading that ADF chapter,
even if you think you know I would still read it.
You can have that e book available in like two minutes.
Just go to your Kindle. There it is. It's more
in depth about the Clean Fast. There's updates throughout the
whole book, and my favorite part is the success stories,

(47:18):
all of which came from inspirational members from the Delay
don Tonight community. Now, if you want to dig into
the concepts from Delay Don't Deny, either on your own
or in a book study group with a friend or
a group of friends. That is why I created a
book study companion work book called Delay Don't Deny Digging Deeper,

(47:38):
and it's been updated to match the twenty twenty four
Delay Don't Deny updates. You'll probably hear school teacher jin
coming through on every page, and you'll enjoy reflecting on
how to apply the concepts into your own life. We
all know reading a book is one thing applying it
is another and Delayed Don't Deny Digging Deeper was designed

(47:59):
to help you apply the concepts from Delay Don't Deny
in a meaningful way. If you're looking for a way
to keep track of all sorts of things such as
your daily fasts, your eating windows, your daily weights with
weekly averaging, there's a whole chart in there for that
goal setting, non scale victories, food and exercise, journaling, a
daily reflection, and more. Then you need the Delay Don't

(48:21):
Deny Life Journal. Also, people who really enjoyed twenty eight
day Fast Start day by day and then felt sad
when they got to the end of it. Some people
work back through twenty eight day fast Art day by
day multiple times. But I think you might want to
try the Delay Don't Deny Life Journal instead. It's designed
to last you six months and it's a great place
to keep track of all that you're doing, what's working,

(48:42):
your overall progress. So both Delay Don't Deny Digging Deeper
and the Delay Don't Deny Life Journal or available in
paperback only on Amazon, and you can also get Digging
Deeper as an ebook wherever you get your ebooks. So
now it's time for our tweak of the week. You know,
I always say, tweak it till it's easy, but it's
really important to understand that the tweak that works for

(49:04):
me or the one that works for Sherry, might not
be the one that works for you. And that is
why it's super helpful to hear how other intermittent fasters
are making intermittent fasting work for them. Tyleen has a
couple of tweaks to share. She said, I am a
very happy Happy Scale user. I use it as intended.
I hop on my smart scale in the mornings after

(49:25):
using the restroom, and then I plug the numbers into
Happy Scale and I watch my moving average. I even
take my scale on vacation. It keeps me honest and
I use it as data only. My other tweak is
I prefer to open my window with fiber, so I
might have gis seed water or a Chis seed pudding
with fruit. This helps because I'm usually hungry enough when

(49:47):
I open my window to eat a healthier snack, and
I feel satisfied as opposed to opening with an ultra
processed food like item that will ruin all of my
fasting efforts. Lastly, I tell everyone I can that I
am fasting it keeps me honest at work and other
facets of my life. The more people who know this,

(50:07):
the more determined I am to display my superpower. And
I actually love that last one, Sherry from Tyler. I
love that because sometimes people think they should hide it
or keep it a secret, but Tileen is like, nope,
I tell them because I want them to know. It
keeps Tileen accountable. But it also it's kind of like
a little bit of like, I don't know, rebel, like
I am fasting.

Speaker 2 (50:28):
That's the way I've always approached it. I'm a little
bit of a rebel anyway.

Speaker 1 (50:32):
Exactly. It makes you more determined because if people know
you're fasting and you're like, oh wait, you know you're
gonna eat, You're like, Nope, not gonna get me.

Speaker 2 (50:39):
It's got That's what I perfay. I'm not going to
tell somebody, oh, I fast every day until two pm
and then have them catch me eating a candy bar
at eleven thirty. We'll be like, I thought you were fasting.

Speaker 1 (50:52):
Oh well, I want to eat this candy bart. Yeah,
you know, I get it. So it's like I am fasting.
It's my superpower. I get it.

Speaker 2 (51:01):
Love it somebody had a great way that they keep
track of their weights. They use a dry erase marker
and they write their seven weights on their bathroom mirror.
Oh and it helps keep them like just the habit
of wake up and way because they see it on
the mirror, right. And then the end of their seven days,
they calculate their average, and they only put their average

(51:23):
in their weight tracking app. Okay, and then they write
at the top of the mirror what last week's weight
average was. And then they start logging their weights again
for the week, and they repeat the next week, and
then they hear that week into their weight logging app. Yeah.
So then when they look back at their weight app,
you know, their weight logging app, they're not seeing those
daily fluctuations in there. They recorded them. They just got

(51:45):
their average from them, and then that's what they put
in their weight tracking app. And they really found it
really motivating to do that. So I thought that was
kind of genius to share.

Speaker 1 (51:54):
And for anybody who doesn't want to actually take the
time to like enter the numbers one by one, make
sure you've got I'm right, do the math chat GPT
can find averages for you. Actually, it's also a little Sassy.
Somebody in the community had given me two weeks of
her daily weights and I was going to find our averages.
I was going to do it manually. I'm like, wait
a minute, I can just I just copied and pasted

(52:14):
the numbers and put it into chat joy really and
I said, here are fourteen weights. Please calculate a weekly
average for the first seven and a weekly average for
the next seven. And it did it. But then it
gave me some attitude. It was like, now I see
that they are fourteen, but you had a comma after
the last one, so I'm assuming that's just a typo.
And I was like, okay, thank you, chat Jo. But

(52:36):
it did it for me. I didn't have to like
put them all in and I just put them in
one time like that, and it just did it.

Speaker 2 (52:42):
Awesome.

Speaker 1 (52:43):
I know, it feels like a miracle.

Speaker 2 (52:46):
Well, we'd love to leave our listeners with inspiration or
motivational quotes, and this week we have a quote from
Sally from Lower Alabama, which, for anybody who's not in Alabama,
Lower Alabama is usually what we referred to as the
coastal communities. So she said, don't listen to the lies
in your head, such as I'm too old to change.

(53:07):
It's just too hard at my age, I have too
much weight to lose. Other people can do this, but
I can't. It is so easy to make excuses, but
don't let that be your why. And I love that
so much. Sometimes we get caught up in those negative
stories and the words we speak to ourselves.

Speaker 1 (53:28):
Thanks so much for listening today. We would love to
have you join us in the Delayed don Tonight community,
where you can interact with both me and Sherry, plus
the most supportive bunch of intermittent fasters you'll find anywhere.
Go to Jenstevens dot com slash community to join us.

Speaker 2 (53:45):
Don't forget to subscribe to this podcast to your favorite
podcast app, and if you haven't already, please leave us
a five star review that helps new listeners find the
show and we really appreciate it.

Speaker 1 (53:57):
We are a community driven podcast, so to submit your
success stories, your questions, your favorite tweak it till It's
Easy moments, or anything else you want us to share
on the podcast, go to Fast Feast Repeat dot com
slash submit and then listen each week to see if
we share your submission or answer your question

Speaker 2 (54:17):
Until next week, Thanks for listening,