Episode 108: Fasting and Women, Healing Insulin Resistance, 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. 

Resources used in today’s episode:

Book a Discovery Call with Dr. Tabatha: https://discovery.drtabatha.com/discovery?am_id=sheri1896 
https://www.fastfeastrepeat.com/episodes-and-shownotes/episode-28-dr-tabatha-barber-obgyn-and-fasting-for-women 

https://youtu.be/A-cy1XwE8ws?si=yq436XoOa6tSKvXl Fasting and Women: Debunking the Myths, with Dr. Tabatha Barber and Gin

Why We Get Sick: https://amzn.to/4lrOonb 

Organic whole husk psyllium: https://amzn.to/3HKLpHr 

To get the books, go to https://www.ginstephens.com/get-the-books.html. The second edition of Delay, Don’t Deny is now available in ebook, paperback, hardback, and audIo book.  This is the book that you’ll want to start with or share with others, as it is a simple introduction to IF.  It’s been updated to include the clean fast, a thorough description of ADF and all of your ADF options, and an all new success stories section.  When shopping, make sure to get the second edition, which has a 2024 publication date.  The audiobook for the second edition is also available now!

Gin has a new YouTube Channel!  Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.

Want to learn more about BiOptimizer’s Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR10 to save 10% off any order. 

Go to fastfeastrepeat.com to see Gin’s and Sheri’s favorite things, and to shop with us.  Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week.  

Are you ready to take your intermittent fasting lifestyle to the next level? There’s nothing better than community to help with that.  In the Delay, Don’t Deny community we all embrace the clean fast, and there’s just the right support for you as you live your intermittent fasting lifestyle. 

Connect with both Gin and Sheri in the community, as well as thousands of other intermittent fasters who are there to support you along your journey.  If you’re new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group.  After your fast start, join us for support in The 1st Year group.  Need tips for long term maintenance? We have a place for that!  There are many more useful spaces beyond these, and you can interact in as many as you like.

Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math.  If you aren’t ready to fully commit for a year, join for a month and you can cancel at any time. If you know you’ll want to stay forever, we also have a lifetime membership option available.  

IF is free. You don’t need to join our community to fast. But if you’re looking for support from a community of like-minded IFers, we are here for you at  ginstephens.com/community.
 

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 Repeat.

Speaker 2 (00:10):
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 to

(00:30):
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're
so glad you're here today. Welcome to this week's episode
of the Fast Feast Repeat Intermittent Fasting for Life Podcasts.

Speaker 3 (00:53):
How are you doing today's.

Speaker 2 (00:54):
Sherry, I'm doing fabulous, So for you guys listening, Jen,
I record two podcasts at a time. So last week
you heard that the following week I would be with Jen,
but I still haven't.

Speaker 3 (01:09):
Been to Gin.

Speaker 1 (01:10):
It's still a week away, hey, but when this episode
comes out on my birthday?

Speaker 2 (01:14):
Oh well, isn't that fun?

Speaker 3 (01:17):
Yeah, I'll be fifty six, all right, fifty six, No
on no day if you're listening all the day it
came out.

Speaker 2 (01:25):
The funny thing is is so next week I'll be
at the beach on my birthday, I'll be fifty two,
and somebody who's asked me the other day like how
old I was, and I told him I was fifty two,
And then I looked to air the day and I
was like, I can't believe I'm trying fifty three on
my birthday. And he's like, no, you're not.

Speaker 3 (01:40):
Oh my god.

Speaker 2 (01:40):
That's I made myself older before I had to be older.

Speaker 3 (01:44):
That's funny.

Speaker 2 (01:47):
I'm so old that I can't keep jack of how
old I am.

Speaker 3 (01:50):
That's what happens. So anyway, but.

Speaker 2 (01:54):
We're going to have a lot of fun. I hope
y'all are having a great summer, and I hope that
you are keeping if front and center in your summer life. Yeah,
unless you're down under the equator and you're in winter.

Speaker 3 (02:09):
Having a winter life. Yeah.

Speaker 2 (02:12):
But yeah, we talked about this last summer about how
to manage summertime, and then invariably, September came and there
was a lot of sad Sam's and Sally's who.

Speaker 3 (02:24):
Did not man it. You actually talked about it this
year too.

Speaker 2 (02:26):
Did we talk about the beginning of the summer.

Speaker 3 (02:28):
Yeah, like it just came abound in an episode. Yeah.

Speaker 2 (02:30):
Well it's midsummer. So this is your midsummer reminder that right,
you are gonna want to fit into your genes this fall.
So if you have had lucy goosey windows with vacations
and too much fun in your summer, this is your
reminder to tighten things up and get back to being
focused on your fasting window links.

Speaker 1 (02:52):
No one has ever, one time, ever come back from
vacation and said, I really hate that I stuck to
an eating window while I was on vacation.

Speaker 2 (03:01):
That was a point.

Speaker 1 (03:02):
No one ever has said that ever. Never, Yes, you're right,
but we hear the opposite, uh huh quite a bit.
People They're like, I meant to, I was going to right,
and then by day three I was not fasting anymore so,
and then they're all of regret that they didn't.

Speaker 2 (03:21):
And then the other thing that happens too is a
lot of people come back and they'll say, well, I
have zero regrets. I didn't fast for two weeks while
I was and blah blah blah, and I ate all
the delicious food. And then a month later they are
struggling and they have never gotten back into their daily
eating window because it takes work to get back to

(03:45):
where fasting is easy again when you do that. And
so if you're there, now pick up the twenty eight
day fast start and just do a twenty eight day
fast start again. Really get your why cemented again, and
get your focus back, and really work the process again
to get your body flipping the switch and making fasting
effortless again, because I really, really, it makes me so

(04:06):
sad when I see people get derailed. I want everybody
to be able to stay, you know, consistent with their
fasting and feeling good and experiencing the benefits of the
clean fast.

Speaker 3 (04:16):
Yeah. Absolutely, all right, So.

Speaker 2 (04:18):
We have a weekly celebration from Lyndy in Leaksdale, Ontario, Canada. Hello, girls,
I work in a busy dental office and we now
have five who are doing intermittent fasting. We are perimenopausal,
menopausal and postmenopausal women. Most of us are doing IYA
for weight loss, but anyone who has gone through menopause

(04:40):
knows it's easy to have another why. Personally, my why
was an increase in cholesterol levels, verging on the need
for medication, and can I just say this is normal
during menopause for your cholesterol to rise. One of my
coworkers has lost and maintained a twenty three pound weight loss.
Another has lost over thirty and is still going after

(05:00):
almost one year. Another does IF to help with gut issues,
and another is doing IF as a preventative measure to
avoid weight gain as she enters the menopausal transition. These
women are inspirational and supportive, and without them I would
not have started IF or stuck with it. My story
starts in December in twenty twenty four. I was watching

(05:21):
my coworkers being very successful with IF, but I thought
it would be too difficult for me. Observing my work
friends and asking numerous questions, they convinced me to read fast, feast, repeat,
and then decide if IF would work for me. My
supporter friends were convinced I could do it. I dabbled
in fasting over the Christmas holidays, not clean fasting, but

(05:42):
fasting for eighteen hours with a promise to start in
January twenty twenty five clean fasting. On January sixth, I
started the twenty eight day fast start. Like most lifetime dieters,
I had a hate hate relationship with the scale. I
did not weigh myself before starting the twenty eight day fastart,
so I have no idea my starting weight. I did
not weigh during the twenty eight day start, and I

(06:04):
even resisted stepping on the scale or measuring myself after
the initial twenty eight days. The reason for this is
that in my past dieting life, it was easy for
me to get a little diet brain, okay, maybe obsessive
while trying to reduce weight. I was weighing sporadically while
doing IF and getting discouraged that I was not seeing
quick major changes on the scale. When I did weigh,

(06:26):
I turned for support from my friends again, who urged
me to weigh daily and then average the number. I
could not understand how this would help, but oh my
does it help. I did not lose a pound for
at least two and a half months. I think my
body was doing a reboot. I had gone back on
hormone replacement therapy at the same time as starting IF,
so there was a lot going on for my body

(06:47):
to figure out. In month three, I started to notice steady,
regular decrease in scale numbers, usually around a half a
pound a week, and as I got fat adapted, I
was noticing higher decreases some weeks, but it has all
always been decreasing. I might have had one week or
my average stayed the same. I'm in no hurry to
lose this weight, so slow and steady is okay with me.

(07:09):
I have experienced appetite correction, my diet brain has vanished,
Sugar cravings are gone most days. I love the flexibility
of a moving eating window that can adapt to lifestyle,
social events, family gatherings, et cetera. I don't sweat it
if my window is a little longer one day, because
I can open it later the next day. What could
be easier.

Speaker 3 (07:30):
I have lost twelve.

Speaker 2 (07:31):
Pounds and family and friends are starting to notice. But
the biggest reward is how well I sleep, how much
energy I have. My reflex is almost non existent, and
my menopausal hit pain is less. I have a requisition
for repeat blood work to check my cholesterol, so I'm
hoping that I see results there as well. A note
to jin I wanted to calm on. A couple chapters

(07:54):
of Fast Feast Repeat that really helped me. I cannot
remember the chapter, but you included a chart of your
weight loss. When my diet brain started to get to
me because I did not feel like I was losing
weight fast enough or not at all, I would look
at your chart and see that you did not lose
weight fast either. Personally, I found comfort in knowing that
patients would pay off. I'm going to keep all of

(08:14):
my weight charts to help any of my friends who
decide to try f later. Another chapter that helped me
was Scale Shmail, thank you for this chapter. The point
was well received with the scale is one tool, not
the only tool for me. This chapter was very helpful
to help me get over the scale diet brain hurdle.
A funny story. In early spring of this year, we

(08:35):
had an election in Canada and one of the candidates
had the last name Shmail. I kid not so when
I was driving in a bar and seeing the election signs,
it was like you were reminding me to not sweat
the scale. Now, after doing IF for six months, I
am cruising.

Speaker 1 (08:53):
I love that so much and all that is in
the Wayne chapter scale shmail. If you're reading fast Feasts,
repeat like Lynn suggested, it's the weighing chapter. I have
my weight tarden there from when I was losing weight,
which is why you know I put it in there.
There's the school teacher in me. I put it in
there to be the example of why daily waing with
weekly averaging made such a difference, because there was one

(09:14):
week in there. Like you know, some people be like,
I can't wait every day. I only weigh once a week.
But if I had only been weighing once a week,
there was one Friday, Like Friday was the day I
averaged my weight. There was one Friday where my Friday
weight was higher than the Friday weight had been the
week before. So if I was only weighing on Friday,
it looked like I gained weight that week because Friday

(09:37):
to Friday my weight was up. However, my weekly average
was down that week by a little bit, so because
I had the weekly average, I knew that my trend
was still going down. So y'all probably know from my
story that I tried intermittent fasting as a dabbler from
twenty nine to twenty fourteen, and I always quit because

(09:58):
it felt like it wasn't working. But when I finally
started the last time in twenty fourteen, that was the
time I started daily weighing with weekly averaging. And I
don't think it's a coincidence that that's the only time
I didn't quit because I finally could see that, oh,
my trend is going down. Even though if I just
looked at the weights they just look random. But because

(10:20):
I had that average, I could see the trend. So
that's a really powerful strategy. And I love that you're
using other tools as well. And I have a whole
section at the end of that chapter. You know, you're
you're taking progress photos, you're weighing daily with weekly averaging.
You're also taking some measurements like your waiste or whatever
is meaningful to you. And if something is changing in

(10:41):
a positive way, then it's working. Like you could be
building muscle while you're losing fat and the skill could
go up, but you're shrinking in size and you're you
need a smaller clothing size.

Speaker 3 (10:52):
It's working.

Speaker 1 (10:53):
And so if something is changing, it's working. So and
I also love that Lindy has all that support in
her office.

Speaker 3 (10:59):
I heard to that dental office.

Speaker 2 (11:02):
Yeah, imagine the great conversations you could have. Yeah, well
maybe not while you're laying there with your mouth open.
My didental hygienis always tries to talk to me too.
I'll like or this or that, and I'm like, why
why are you talking to me? Why You've got tools
in my mouth? That's so fun. Well, I am so

(11:23):
glad that Lindy had such supportive coworkers and that she
gave by Off a chance love it.

Speaker 1 (11:31):
So now we have a question from Anna from Maryland,
Hijen and Sherry.

Speaker 3 (11:36):
First of all, thank you for all of your work
on this podcast.

Speaker 1 (11:39):
I have listened to every episode and I get excited
each time a new one comes out. I've been doing
intermitt and fastings since October of twenty twenty four. Before
embarking on my fasting journey, I had lost eighty pounds
from twenty twenty two to twenty twenty three due to
completely losing my appetite during a year of extreme anxiety

(11:59):
and depression. My mental help gradually improved, my appetite came back,
and I've been maintaining the weight loss since then. However,
in twenty twenty four, I was diagnosed with hypoth alamic amenorrhea.

Speaker 2 (12:14):
Did I say that right, cherry amen area.

Speaker 3 (12:16):
Yeah.

Speaker 1 (12:17):
Basically that's when your period stops based on something going
on in your your brain that hype both lam a
your hypothalamus.

Speaker 3 (12:23):
Yeah, likely as a result of the rapid weight loss.

Speaker 1 (12:27):
I started getting periods again in December of twenty twenty four,
two months after beginning intermittent fasting, but they have disappeared
again over the last couple of months. As you can imagine,
I've been doing a lot of reading on hype.

Speaker 3 (12:40):
I have to keep saying this, that's hard.

Speaker 2 (12:42):
Hypo thala sat sherry, hypothallamic amenarrea.

Speaker 3 (12:47):
Okay, all right.

Speaker 1 (12:48):
So, and almost everything I read advises against any form
of fasting. Yet I hear anecdotal stories on the podcast
about cycles becoming more regular from IF and my own
cycle did make a brief appearance after I started fasting.

Speaker 3 (13:04):
Of course, I've consulted with numerous doctors.

Speaker 1 (13:06):
About my hormones and my lack of a period, but
our healthcare system is so fractured. A gynecologist will refer
me to a dietician, who will refer me to my
primary care physician for more blood work, and my primary
care physician will refer me back to a gynecologist. Each
person looks at a piece of the puzzle, and nobody
can see the whole picture. I would love to consult

(13:28):
a functional medicine practitioner, but my insurance will.

Speaker 3 (13:30):
Not cover it.

Speaker 1 (13:32):
It's also frustrating working with doctors who don't understand fasting
and will issue blanket statements about how women shouldn't fast.
I've been shopping around for doctors who are open to
the concept of intermittent fasting, but there's only so much
sickly and doctor visits I can take. I know you
can't provide individual medical advice, but is there a resource
out there on interpreting lab work and medical issues in

(13:55):
light of an intermittent fasting lifestyle. Is it true that
people with art sat against.

Speaker 2 (13:59):
Sherry hypothalamic amin ahea?

Speaker 3 (14:01):
Thank you, it's abbreviated ha okay.

Speaker 1 (14:05):
Is it true that they should generally avoid fasting much
like pregnant or nursing people or is that misinformation? Thank
you for any insights you have on navigating the United
States healthcare system as an intermittent faster. Here are my
current stats in case they are relevant. My height is
five ten, my weight is one fifty. My fasting protocol

(14:27):
is mostly one milli day with an occasional full fast
followed by an upday, typically two to three times a month.
My diet is a balanced diet of whole foods with
a focus on protein, fiber, and healthy fats.

Speaker 2 (14:40):
So I'm just gonna be one hundred percent honest. I
don't know. I haven't done any really research into this.
I mean, I understand, I understand it. You know, you're
a hypothalamus, is a regulator for a lot of stuff
that's going on in your body. If you are severely underweight,
then it's not uncommon for people to have missed periods.

(15:03):
We've talked about this a lot on the podcast. It
has to do with your body and ovulation and ludinizing
hormone and it gets pretty complicated. But time and time again,
what I have read is that if you are fueling
your body sufficiently and you are not in caloric restriction,

(15:27):
that you should not have any impact on your cycles.
It is caloric restriction that puts stress on your body,
which causes your body to not produce ludinizing hormone, which
prompts your body to ovulate. So what's going on with you.
I don't know you know, I don't know your age.

(15:50):
You didn't share what your age is. At five ten
and one hundred and fifty pounds, that is very lean.
I'm curious, like, are you just trying to maintain the
weight loss that you lost when you were having your
mental health struggles. I need to know, like, what is
your motivation for fasting? Is it just to live a

(16:11):
healthy lifestyle? Is it to prevent disease? Is it because
it helps support your mental health. I've ran your stats
through the smart BMI calculator. I don't have your age.
I just put in forty just as a guestimate, and
you are on the lower end of a normal body

(16:32):
weight for a woman, so you definitely don't want to
lose any weight. My best is I also want to
make sure you're clean fasting because that's going to make
a difference. So make sure you're clean fasting. I would
suggest that you switch to A. I don't think you
need to do any full fast days right now, even

(16:53):
with your updates, I would not do those. I would
really settle into a protocol of a. You don also
don't say what you're eating window link is you say, oh, mad.

Speaker 3 (17:04):
She said, we have one meal a day, which can be.

Speaker 2 (17:06):
That means some people that means you sit down and
eat and then that's it. You're done. So I want
to encourage you to have a longer eating window. Try
six hours. Try six hours, Try two meals, one at
the beginning of the window, stop one at the end
of your window. And I would do that for a

(17:28):
solid eight weeks and assess and see if your periods
come back, because I'm really concerned that you may be
unintentionally under eating, especially if you were not eating well
and that's why you've lost weight while you were having
your issues with your mental health. If you got used

(17:49):
to not eating very much and you have continued to
eat that way, then it could just be habit to
kind of under eat. So I want to make sure
that you're fueling really well and get your body healthy,
because a healthy body is going to have periods, right,
so make sure you're feeling well. Make sure you're having

(18:09):
a five to six hour daily window. I would have
two meals in that window. I would give it eight weeks.
I would see where you're at with that. If you
have your periods returned, that's you've found your answer. And
if your periods have not returned. I don't think intermint
fasting has anything to do with it. I think you
need to dig deeper. And I know a lot of

(18:29):
people think that functional medicine that insurance doesn't cover it,
But insurance does cover Most insurances cover some sort of
functional medicine. If you go to your insurance website, you
can search for practitioners and find a functional medicine practitioner.

(18:51):
My insurance covers it. Now, I may have to drive
clear across the state to find one because they're far
and few between. A lot of fun medicine doctors don't
want to deal with insurance because it's a pain for them,
but there are some that do, and you can egen
go to the Functional Medicine I used to have the website.

Speaker 3 (19:10):
I think it's like IDFM.

Speaker 2 (19:13):
Is that what it is? IDFM? I was thinking FMN
or something. Anyways, you can go to the website where
you can look at practitioners in your area, and then
you can cross reference your insurance and see if any
of them work with your insurance. But yeah, I think
you really do need to figure out what's going on.

Speaker 1 (19:32):
It's not IDFM. I'm looking for it i FM, the
Institute for Functional Medicine.

Speaker 3 (19:39):
Yeah.

Speaker 2 (19:40):
Yeah, and there's a place there where you can find practitioners.
And you know, in light of that, if you cannot
find somebody, I've dropped a Lincoln show notes for doctor
Tabitha Barber. She is a functional medicine gynecologist that Jenna
and I know. She's wonderful. Yes, she'll have to pay
out a pocket. I know she does have payment. She

(20:01):
takes payments and she'll work with you. You can have
a one on one console with one of her staff
and explain to them what's going on. They'll let you
know whether or not they feel like doctor Barber can
help you, and then they can get into the cost
associated with that. So that's also a resource too. And
she's a wonderful, wonderful woman, and she is fully supportive

(20:21):
of intermittent fasting and women.

Speaker 1 (20:23):
And by the way, I just dropped a link in
show notes to the interview that I dined recently on
my YouTube channel, my new YouTube channel, and it's called
Fasting and Women Debunking the Myths with Doctor Tabitha Barber
and Jin And so there's a link to that in
the show notes. You can go listen to her, but
I just want to echo what Sherry said and reiterate that.

(20:43):
You know, we talked to her earlier on this podcast episode.
What was it one hundred and three?

Speaker 3 (20:48):
I don't know what.

Speaker 2 (20:49):
No, wait, it was right, No, no, not one of twenties.

Speaker 1 (20:52):
Maybe it was one hundred something when she came on Lifeless. Yeah, okay,
yeah it was. It was definitely not one of three. No,
it was definitely an earlier episode. But you know, she
talked about our periods being like a vital sign for women,
and I do have the hunt.

Speaker 3 (21:06):
Like Sherry does. That it's it's the restriction.

Speaker 1 (21:09):
Because when you were not eating and you lost eighty
pounds in a year, that's a lot, and so that
was probably your body thinking, oh no, this is really
too restrictive. Something's wrong. And then you stop having your periods,
and so that was the sign. And then when you
started intermittent fasting, your periods came back. And so I

(21:29):
want you to think back to how you started intermittent fasting.
I would not be surprised if you were having longer
windows when you first started intermittent fasting and then gradually
started adding more fasting and shrinking it down.

Speaker 3 (21:43):
And that may be what it is. Your body's like, oh,
we remember.

Speaker 1 (21:45):
This, this is too much restriction, and then bam, the
periods have stopped again. So you're right to take that
seriously because that's a sign that you're over restricting.

Speaker 3 (21:56):
You know, not intentionally, but I would definitely.

Speaker 1 (21:59):
Be a cautious about that and really think about how
you're defining one meal a day. As Sherry said, it
should not be a one hour or one plate of food.
We do not recommend that because that just ends up
accidentally overrestricting for most people. You know, it's really hard
to eat in a one hour period of time and
get enough volume of food for the whole day. So

(22:19):
that's something to think about. I completely agree with going
to two meals within like six hours and see how
that goes, because you really want your body to trust
that you're well nourished. If your body thinks you're not
well nourished, you're going to stop having periods. So take
that seriously. And you know, if a six hour window

(22:41):
doesn't do it, would you say eight weeks? Did you
suggest eight weeks?

Speaker 3 (22:44):
Go to eight?

Speaker 2 (22:45):
I would do six hours for eight weeks and really
just focus on fueling well. And then give your body
time to respond.

Speaker 1 (22:53):
But like again, if your period doesn't come back, go
to an eight hour window and see. But I would
absolutely not do any more full fast days. Definitely, not
even with a full update. I would stop doing that.
And you know, our bodies let us know that something's wrong,
and those those signals are like, all right, something's wrong.
And we know that over restriction is an oh signal
for our body and losing your period is a big

(23:15):
uh oh signal. So again I put that episode link
in the show notes fasting in Women Debunking the Myths
and we do have. It was episode twenty eight. I
see you've dropped it in there, So that was you
can listen to that episode as well. But you know,
for women, if you lose your period, there's something wrong.
And if you think you've been overly restricting and you
lose your period, you probably have Overexercising can also do it.

(23:37):
If you're over exercising and having a short window, that
can panic your body. Because Tabitha talked about how Olympic
athletes often lose their periods because that's just too much
for their bodies. If you don't have a sufficient amount
of body fat on your body. So there's so many variables.
So is fasting bad for women?

Speaker 2 (23:54):
No?

Speaker 1 (23:55):
Is overfasting going to negatively affect our bodies?

Speaker 3 (23:59):
Yes? And so that's what you need to be cautious about.

Speaker 2 (24:03):
All right, So we have a question from insulin Resistant
in Denver. Hello, I'm forty seven years old. I am
a female still with regular cycles. I started IF one
year ago in June twenty twenty four at a starting
weight of two hundred and twenty four pounds. After doing
sixteen eight for a couple of months, I settled into
eighteen six by early fall. By December of twenty twenty four,

(24:25):
I had lost fifteen pounds. I did well over the holidays,
but then around February I started seeing my weight go
up again. Now June twenty twenty five, I am at
two hundred and eighteen pounds. I have been doing five
hour windows about three to four days a week, and
six to seven hour windows the other days. I eat
all foods, and I will admit I have a sweet tooth.

(24:46):
I try to make healthy choices and my meals are
all homemade and nutritious. I usually have a protein shake
with ground flax seed meal to break my fast This
has been keeping me regular. I'll often add some wasa
crackers with ham and cheese and a fruit or a
cup of soup. I try to avoid snacking, but not
all days are perfect. A typical dinner will be a
protein veggies and rice or potatoes. I know I can

(25:08):
do better at cutting out sugar, but it's my addiction,
so it's been a struggle. My A and C was
five point six in August of twenty four and now
it's five point eight in March of twenty five. I
have only had my insulin checked once and it was
seventeen point six in March of twenty twenty five. I
have a history of fatty liver, which is no longer
an issue. My liver enzymes are back to normal. I

(25:32):
work out approximately five days a week. I do reformer
pilates one times a week. I strenk train three to
four times a week, and I daily walk between thirty
minutes and one hour. I'd love your advice how to
go from here. My goal weight is one hundred and
seventy five and it seems so unachievable, and I feel
sad and upset with myself for not being able to
lose the weight. I appreciate your time and advice.

Speaker 1 (25:55):
All right, well, I'm sorry that you are sad insulin
resistant into and I think that a very giant piece
of this puzzle is that you're fasting insulin.

Speaker 3 (26:06):
What did you say? It was seventeen ten point six.
Seventy point six is high.

Speaker 2 (26:10):
Seventeen point six yep.

Speaker 1 (26:12):
Yeah, seventeen point six is high. So the optimal fasting
insulin would be between two point five and five. So
if you just had it checked in March of twenty
twenty five, we're recording this.

Speaker 3 (26:23):
It's jo it's Jillly first.

Speaker 1 (26:24):
We're recording this, so it hasn't been very long, so
it's probably still pretty high. So I think you know,
I don't want you to feel sad, I get it.
I mean I want you to feel like empowered because
now you're going to have a plan going forward. You
have realized that what you're doing right now is not
a weight loss window for you. Having five hour windows

(26:47):
three to four days a week and a six to
seven hour window the other days also would not be
a weight loss window for me when even when I
needed to lose weight, it wouldn't normally a six to
seven hour window or for sharing. That's too long for
us to lose weight. And if you've got a fasted
insulin of seventeen point six, then you are influin resistant

(27:09):
and you need to do something that's going to get
that down. So food choices are so important, you know.
I feel like I would stop opening with a protein
shake because protein shakes are ultra processed, a lot of them.
I mean, it's not natural food in its normal form,
right if you think about it, and it's an ultra processed,

(27:31):
quickly absorbed food because it's like think about it's like
already digested.

Speaker 3 (27:35):
Your body doesn't have to do any work.

Speaker 1 (27:37):
And I understand that you're enjoying having the ground flax
because you feel like it's keeping you regular.

Speaker 3 (27:42):
Chery do you do, gret? What do you do for regularity?

Speaker 2 (27:44):
I do cilium?

Speaker 3 (27:46):
And I do to open your window?

Speaker 2 (27:48):
Okay, uh huh, yes, yes.

Speaker 3 (27:50):
And you just put it in water? What do you do?

Speaker 2 (27:53):
I just put The brand I use is an organic,
It is whole husk. It's not ground, so it kind
of gets fluffier than the ground cilium that you get
like metamucil or whatever. And it doesn't have any funky
ingredients or colors, additives, sweeteners in it. I just put
a tablespin in about eight ounces of water and I

(28:13):
just chug it down and I wash it down with
a little bit more water, and it does so many
good things for you. My cholesterol has improved greatly since
I started doing this. But it really helps you with
your blood sugar. And it's gonna help you with regularity,
whether you're constipated or some people have problems with having
the opposite problem when they open their window. It helps

(28:36):
with that as well. So if you're having digestive issues
at all, it's gonna help with that. It's a great prebiotic.
It feeds the good gut bugs in your gut before
you eat. So switch try to switch to that. And
I'll put a link to the one I use in
show notes, because.

Speaker 3 (28:52):
We're not sponsored by that. We're not exist. We just
like to share things we like.

Speaker 2 (28:57):
I just order it off Amazon, so I'll put a
link in show note, and I feel better about using
it than some of the other ones out there.

Speaker 3 (29:03):
I want to emphasize something else.

Speaker 1 (29:05):
Your A one C has actually gone up between August
of twenty four and March of twenty five, and so
that's an indication that you're going to really I know
you mentioned you said that you have a sweet tooth.
You eat all foods and you admit you have a
sweet tooth. I want you to think about food as medicine.
I know that the whole idea of delayed on tonight
is attractive for all of us.

Speaker 2 (29:26):
Right.

Speaker 1 (29:27):
We don't want to give up things that we want
to eat, and I get it. But you're at the
point right now where your A and C is going
up and also your fasting insulin is high, and so
you know, I would stop with the protein shake and
eat like something real that's protein, Like, have some meat
if you like to eat meat beans if you're not
much of a bean eater.

Speaker 3 (29:47):
I mean you said you eat ham and cheese.

Speaker 2 (29:49):
Yeah, have some tina on your wassa crackers exactly.

Speaker 1 (29:53):
You know me eam is a little bit of a
more processed kind of a meat and you know, just
it really just depends. I would go to the least
processed forms of things that are going to satisfy you
as possible. And what's really powerful for helping with you know,
both weight loss when you're stuck and with insulin resistance
is ADF so ADF is really powerful, and you know,

(30:16):
make sure you have the second edition of Delayed on
tonight and read the ADF chapter there. And you know
you like to have some longer windows you mentioned, so
doing ADF will allow you to have. You know, you've
been doing three to four days of five hour windows,
so instead have three down days a week and with
that five hundred calorie dinner, three down days a week,

(30:39):
each one of those followed by a full eight to
twelve hour update with really nutritious food choices that satisfy
you and they're going to nurse your body well. And
then that seventh day, you know, have an eating window,
and that's really going to help your insulin come down.
It's going to probably help with your A one C
food choices, though I keep coming back to that. When

(30:59):
you're a one and see is going up, that's a
sign that your food choices need some tweaking. And again
we call this the health plan with the side effective
weight loss, because intermittent fasting is powerful, but the food
that we choose really does matter. When we're closer down
that road of insulin resistance. You know somebody who's you know,
younger metabolically healthy.

Speaker 3 (31:21):
Not as big of a deal.

Speaker 1 (31:22):
But when we're older and we're struggling with our metabolic help,
that's when food choices we need to be more mindful
about that.

Speaker 2 (31:29):
Well, And I just wanted to share too. I have
a little bit of a theory here. I don't think
this is all bad news that you've shared. And I
don't even think it's particularly bad that your A W
and C climbed a little bit, because here's why your
fatty liver has healed. And so we know that when
people first start fasting, they often see a rise in

(31:51):
their fasting blood sugar. That's true because your body is
pushing out all this stored glycogen that's been held up
in your liver and muscles. So it's really normal. People
will start fasting and they'll be like, oh, I don't
know if I should fast anymore because my morning blood
sugars are higher than they have ever been. It's a

(32:11):
temporary thing, but it's actually a good thing because you're
getting all of that out, you're using it, and so yes,
you're circulating blood sugars may be higher. You may be
experiencing some dawn phenomenon where your blood sugars in the
mornings are higher, but over time, that higher blood sugar
is serving a purpose and it's working to heal your body.

(32:32):
So I honestly have heard before that people have had
a rise in their A and C when they first
start fasting during the first three to six months, and
I really believe that's what's happening.

Speaker 3 (32:44):
That's a very good point.

Speaker 2 (32:45):
But your liver has healed and that is amazing and
that that should be congratulated. So I want you to
I don't want you to think that it's not working.
Our friend Roxy, who works in the community with us,
she started intermittent fasting because of her fatty liver, and
she didn't lose any weight at the beginning. I can't
remember what she said, like five months, maybe she didn't

(33:05):
get any weight, but she really changed her liver became healthy,
and then once her liver got healthy and her blood
glucose got under control, then she started to see some
weight change. And since she did not check your fasting
insulin when you started, you have no idea how high
it was. It could have been thirty, it could have
been forty, like you just don't know. So the fact

(33:27):
that it's seventeen point six while it's not optimal, I
would suspect it's a lot better than it was. So
I'm with Jen. Tighten up your windows and keep them
to five hours a day every week, and you know,
do that for a couple of weeks and really get
to where you're used to having a shorter window every day.

(33:48):
And then if you're not seeing changes in like six weeks,
then really start to introduce some down days and play
around with some ADF protocols. After you've gotten your hands
on the second edition of Delay to Deny, because that's
going to be wonderful for you. And yeah, and I'm
with Jen. Try to eat real food. You don't need
that protein shake, Have a chicken breast, have some tuna

(34:11):
have you know, eat eat real food that's going to
feed up and stick with you. And yeah, yeah, And
the longer it takes your body to digest food, the
less of an insulin response you're going to have to it.
So if you think about taking in protein, and people think, oh,
protein doesn't.

Speaker 3 (34:28):
Raise your blood sugar, but it does. It does.

Speaker 2 (34:31):
Yeah, And so if you take think about taking in
liquid protein, it doesn't require any digestion and that can
spike your blood sugar up as opposed to eating a
chicken breast or eating a can of tuna or whatever
it is. You like, that's going to take longer to digest,
You're going to have better blood glucose control and better satiety.

Speaker 1 (34:51):
There's actually something that I learned about when I was
researching for Feats without Fear, and it's called the insulin index,
and I just go, go gole dit, but it was
super duper surprising. The insulin index was really surprising to
me because.

Speaker 3 (35:06):
We think that.

Speaker 1 (35:08):
Like you know, meat would not raise insulin, you would
not have much of an insulin response to it. But
they actually found that some things were super surprising.

Speaker 3 (35:19):
Like I'm trying to see on here.

Speaker 2 (35:20):
Feel like, isn't there one like steak had a higher
insulin index than like ice cream or something crazy. I
feel like I've read that book.

Speaker 1 (35:28):
I'm trying to find it, Like I don't this is
not that. This is just the Wikipedia I went to it.
I thought it would have a nice this is not
the full The one I'm on right now is not
the full one. But like, oh, here we go. Beef
had an insulin score of fifty one. Okay, so the
insulence Okay, here we go the insulin score, so that means,

(35:52):
you know, hire is is worse.

Speaker 3 (35:54):
Okay, So beef had an.

Speaker 1 (35:56):
Insulin score of fifty one, whereas all brand cereal, which
everyone would think, well that would probably be worse.

Speaker 3 (36:04):
No, that had eight carbs thirty two.

Speaker 1 (36:07):
Right, So beef raised the insulin higher than all brand
white bread raised at one hundred, whereas brown pasta was
only forty. So on the insulin the insulin score, brown
pasta was only forty, whereas beef.

Speaker 3 (36:29):
Was fifty one.

Speaker 2 (36:30):
Right, that's where fiber is your friend.

Speaker 1 (36:33):
Fiber is your friend. Eggs were thirty one, but cheese
was forty five. I mean, it's just so interesting. So
I just googled insulin index everybody if you want to
find it, and literally, this is just a chart that's
in Wikipedia. It's just a chart you could find at
other places as well, but it just goes to show.

Speaker 3 (36:50):
Yeah, ice cream was eighty.

Speaker 1 (36:51):
Nine, so that was okay, fantastic, Okay, Jelly for one
hundred and sixty.

Speaker 2 (36:56):
I saw some comparison between ice cream and oh it
might have been like over prolonged blood sugars maybe maybe,
and steak had a higher prolonged blood sugar response than
a cup of a half a cup of ice cream
or something like that.

Speaker 1 (37:12):
It's just so interesting to think about that there's a
lot going on behind the scenes and eating causes insulin
to go up.

Speaker 3 (37:19):
And it's not just the things that you think.

Speaker 1 (37:21):
Because we had all that in the low carb the
whole idea that actually has not turned out to be true.
There was the whole carbohydrate insulin theory that it was
carbohydrates that major insulin go up so much.

Speaker 3 (37:34):
And when it turns out, oh no, that's not just that.

Speaker 1 (37:36):
It's eating, right that makes that happen, or like even
the taste of something sweet, like an artificial sweetener. So anyway,
I don't know how I got on that rabbit hole,
but we were talking about insulin resistance and bringing down insulin.

Speaker 2 (37:50):
Well, we were talking about the protein drinks.

Speaker 1 (37:53):
Oh yeah, yeah, yeah, okay, it was the protein drink.
You're right, And I don't think I wonder if this
is a protein drink. Oh no, it's a cereal. I
don't see any there on this particular list I'm looking at.
There's no protein drink on there. But I would bet
that it would have it happen, it would go up
a lot.

Speaker 2 (38:11):
Yeah. Well, it's just anything you chew is going to
have a better impact on your blood sugar control than
anything you drink. It really comes down to that, whether
it's a protein drink or it's drinking your fruits and
vegetables as opposed to eating them. Exactly, you don't have
the fiber, you don't have the ruffedge, you don't have
the food that needs to be broke down in your gut,

(38:34):
and food is going to really give you more satiety
than any liquid. I mean, liquid can promote satiety when
combined with food like soups. And you know your fruits
and veggies that are full of liquids, right, but they
have to be paired with other foods. So when it
comes to protein, when it comes to your fruits and vegetables,

(38:56):
you're just gonna be better off eating them rather than
juicing them or eating your protein and liquid form.

Speaker 1 (39:02):
Yeah, so now it's time for our segment called What's
Your Why? I genuinely believe that when your why is
deeper than weight loss alone, you're more likely to find
long term success and view intermitt and fasting as a lifestyle.

Speaker 2 (39:14):
So this week we have a why from Taileen. Like
many in the community. My why has changed over time,
and because we are human and supposed to evolve, I'm
sure it will continue to change today. My why is
to be the best version of myself I can be daily.
It is to break generational health curses. It's to motivate
my loved ones and patients that a healthy life is

(39:34):
not just for others, but for them too. My why
is to age backwards and to live my longest, healthiest life.
And I am pretty sure Tyleen just joined the community.
And if she didn'tay, I dreamed it, but I feel
confident she popped into community last week.

Speaker 3 (39:52):
Well ya, welcome Tileene.

Speaker 2 (39:54):
All right, so we have a question from Connie and Texas. Connie,
it's hot in Texas right now, but I feel like
it's hot. It's hot everywhere, you know. I always think
of Canada being cold. I think of it being like
more of an Arctic type place or whatever. But oh no,
they were having like a heat wave there last week
and it was hotter Ontario than it was here in Alabama,

(40:15):
Alabama on the Gulf. So Knyie and Texas says, I
have been faithfully following the eye of lifestyle for two
and a half years. I truly love the freedom it
has given me and the fact that I have maintained
a twenty five pound weight loss effortlessly. I follow a
nineteen five routine and I eat mostly whole foods. I
know that low carb makes me lose more weight, but

(40:36):
I am content and feel comfortable at this weight. I
am in generally very good health. I am aged sixty eight,
five foot six and one hundred and sixty five pounds.
I do water aerobics three times a week and log
more than twelve thousand steps daily. The only medicine I
take is armor thyroid, but my doctor doesn't like that.
My cholesterol is on the higher side. My total cholesterols

(40:57):
to forty six. My age DL is sixty six. Triglysterodes
fifty four in LDL one sixty five, and she keeps
mentioning medications for that. I have let her know that
I am not interested in this, and can I just
say that triglysterrides of fifty four are amazing, so good
job on that. My question is about the fasting insulin data.

(41:19):
I have had my fasting insulin check three times throughout
the past years, and it has been consistently around four
can you explain how this data impacts my health? I
know under five is optimum for fasting insulin numbers, and
that my insulin levels are pretty low and I am
in a good range. I'd really like to help my
health care provider understand the importance of this data. Thank

(41:40):
you for your input and hard work to keep us
up to date on health matters.

Speaker 3 (41:45):
All right, so that is a great question.

Speaker 1 (41:47):
And right, like we've said before, two point five to
five is considered to be optimal, and so you're at
a four, so you are right there in that optimal range.
A great book for understanding why high levels of insulin
all the time like hyper insulinemia, like high high insulin
all the time. And we say it again, hyper insulinemia.

(42:08):
That's the word for having chronic high levels of insulin.
And if you want to really do a deep dive
and to how that impacts your health just across the board,
like from every bit of how your body functions, then
you need to read Why We Get Sick by doctor
Benjamin Bickman.

Speaker 3 (42:26):
Now, right off the bat, I'm going to say he
and I do not.

Speaker 1 (42:28):
Agree on necessarily what foods you need to eat, Like
Key's in the low carb camp. And like we just shared,
you know, Bee phrases insulin more than all brands, so
you know, we don't want to have constant high levels
of insulin. But he and I definitely agree that fasting
is great for bringing down insulin, especially the clean fast.
So if your doctor wants to learn about insulin why

(42:52):
we get sick, doctor Benjamin Bickman is the best explanation
of what happens all throughout our bodies when our insulin
is high all the time.

Speaker 2 (43:00):
Also, I just wanted to say too, you are sixty
sixty eight, am I remember that right? Sixty eight? Yes,
and you're very active, and I know that like doctors
get really antsy when the total cholesterol gets over to
forty six or whatever. You might want to run your

(43:20):
numbers through. There's a couple of different websites out there.
Look for a cardiovascular risk calculator, and you could run
your numbers through that and it can really give you
a real honest assessment of what those numbers mean and whether,
like what kind of interventions are necessary. And my doctor's
been trying to put me on cholesterol medicine for years now,

(43:44):
and I have run my score through there, and it
literally says that the American Heart Association, the American College
of Cardiology does not recommend statins for me. So you
might run your numbers through there and you might feel
better about it. And the other too, is if you've
not had a coronary calcium score done, you might just

(44:04):
ask your doctor about that, and if your coronary calcium
score is good, you might be able to get your
doctor to kind of get off of the cholesterol thing.
So I just wanted to reassure you on that you're
eating healthy, you're fasting, you're very active, and you're doing
everything right there.

Speaker 1 (44:21):
All right, we have a question from fasting in North Carolina,
new to fasting about thirty four days in, I'm down
five pounds. I have a daily five hour eating window.
I brush my teeth around seven am, but around noon
they feel dirty, especially a crown that I have. I
open my window between one and three, and after I eat,
they feel cleaner. Any ideas on the dirty feeling and

(44:42):
why after eating would they feel cleaner. I'm glad you're
answering this one, Sherry, because I don't know.

Speaker 2 (44:48):
I absolutely have the answer to this.

Speaker 1 (44:49):
Yeah, good, because I have a guess but I don't know.
Let's see if it's the same.

Speaker 3 (44:53):
It's katosis, That's what I was thinking, some people say.

Speaker 2 (44:57):
And I do get the metal mouth taste sometime, and
I think I'm just kind of used to it now.
I don't notice it as much. Occasionally I've really tuned
into it. But I get a dirty mouth feeling. I've
always explained it that way way back in the Facebook groups,
everybody's talking about the taste of katosis or this and that,
and I was like, I don't think I get that.

(45:17):
I get a feeling like my mouth is dirty. I'm
and I'm like, I've brushed my teeth. Why did my
mouth feel dirty? That's what it is. It's katos. It's
how she experience is kotozi. But do you have that
now or are you just used to it? No? I
get it. I usually feel it about well, probably around
sixteen hours of my fast, usually around late morning, and

(45:39):
I've already brushed my teeth for the day and all
I've been drinking is water and about usually eleven o'clock
in the morning, which was i'd be about sixteen or
seventeen hours fasted. All of a sudden, I get that
kind of dirty mouth feel, and that is how I
know I'm shifting into katosis.

Speaker 1 (45:54):
Oh well, yeah, I don't experience it that way, and
that's the thing not everybody does experience at all. Right,
before we get to our week of the week, I
want to take a minute to tell you about my books.
And you know we've talked about this a couple of
times already today, but the second edition of Delayed On
Deny is the book that I recommend you start with
for your intermittent fasting journey, or if you have a

(46:15):
friend that you'd like to introduce to intermittent fasting, that's
the one to start with. The updated second edition is
available in paperback and hardback only on Amazon. The ebook
and the audiobook are available wherever you find ebooks and audiobooks.
It's the best ADF chapter, you know, let's you all
know all about the clean fast and also my favorite

(46:36):
part the success stories all from inspirational members of the
Delayed on Tony community, and I just think that's the
best place to start. You know, we've got other tools
as well. We've got Fast Feast Repete. If you really
want to know more, that's a great book for that.
After you've gotten started, you want to dig in a
little more and then twenty eight day fast start day
by day is great if you feel like you've kind

(46:57):
of you know, I hate the words falling off the wagon.

Speaker 3 (46:59):
I don't like to say them.

Speaker 1 (47:00):
But if you feel like you've fallen off the wagon,
are like you're fasting is not quite where it used
to be or where it needs to be. Twenty eight
day faster, day by day is a great way to
recommit to yourself and give yourself a refresh. So now
it's time for our tweak of the week. And you know,
I always say tweak it till it's easy, But the

(47:20):
tweak that works for me might not be the one
that works for you. And that's why it's super helpful
to hear how other intermittent fasters are making intermittent fasting
work for them. This is from Sammy from Florida. Sammy says,
I've learned a couple of things that may be helpful
to your listeners. First, when I recommitted to intermittent fasting
this spring, as an experience faster, I decided to do ADF.

(47:43):
I had tried ADF in the past and found it
pretty intense, probably because I was an overachiever and incorrectly
thought that skipping the five hundred calorie meals on down
days made me a better intermittent faster. This time around,
I'm two months in and I'm loving ADF. The five
hundred calorie meal makes a huge difference for me. It

(48:06):
allows me to have dinner every night with my family
while also having breakfast or lunch with a friend or
colleague on my up days. In addition, even though I
feel hungry sometimes on the down days, I know I
can hold off until my five hundred calorie meal, and
I'm encouraged by the thought that I can delay anything
I'm craving until the next morning, when I'm free to

(48:26):
have whatever sounds good, and by then it's almost always
something healthy. I think ADF sounds more intimidating than it
actually is. My body is loving the digestive rest time. Second,
I am embracing my feelings of hunger. For years and
years I ignored my body's signals in dieting, and I'm
relearning how to listen to my body's wisdom. So when

(48:50):
those hunger feelings come up, and they do, I thank
my body for letting me know. I'm hungry and if
it's midfast. As silly as it sounds, I literally tell
my body that it's time to use the energy I
have in storage instead of taking new energy in right now.
It usually doesn't take long after that from my metabolic
switch to flip. A brisk walk helps if that switch

(49:12):
needs a boost, and I'm good to go. Thanks so
much for sharing your insights. Your podcasts helped me with
discipline and remembering my why on days I need a boost.
I absolutely love that. I don't think it's silly at
all to tell your body to use some stored energy.
I think that is the perfect thing to do, because
hunger comes every day and you can either feed it

(49:36):
or your body can use the what you.

Speaker 3 (49:38):
Already fed it.

Speaker 2 (49:39):
Your body can feed it, your body can feed itself.
And I love her tip of a brisk walk. Oh yeah,
that is a good because that can really really help.
Like if you're feeling a little low energy and you're
really hungry, and you go out there and you take
a brisk walk, or it could be jump up from
your desk and jog in place for five minutes. That's
going to push out any leftover like remaining stored glycogen

(50:02):
that's preventing your body from shifting into fat burning and
get that switch flipped so that you confess with ease
the rest of the day.

Speaker 1 (50:11):
That's exactly right. You know how we were always told
in school. I don't know, maybe just I was or
like we thought this. We thought that a camel's hump
was full of water. Uh huh yeah, like or like
like cause we it's not.

Speaker 3 (50:25):
But did they teach you that it was full of
water or did we just think that?

Speaker 2 (50:30):
I don't know that they. I mean, I don't now
that you say that. I guess I don't know, but
we always.

Speaker 3 (50:38):
Thought it it was water. I think our teachers told
us that.

Speaker 2 (50:42):
I feel like they did too. They did they lived
in the desert. Yeah, I actually heard.

Speaker 1 (50:47):
My I had a third grader who had a second
grade teacher that told them that snakes didn't have any bones.
And I was like, well, they're vertebrates, so that's not true.
And other kids had been in that same class. They're like,
she did, she told us they didn't have bones. I'm like, okay,
So I think our teacher told us that camels had
water in their.

Speaker 3 (51:02):
Humps, but they don't.

Speaker 2 (51:03):
Oh my gosh.

Speaker 1 (51:04):
They actually it stored fat. And so the camel's hump
is the best example of you know, they can go.
They can go for long periods without food because the
camel's body and also you know, fluid of coming out
of those the fat stores right in the liquid whatever
it's in our bodies.

Speaker 3 (51:23):
But it's fat, not water.

Speaker 2 (51:28):
Anyway, I did not you just thought me something new.

Speaker 3 (51:31):
It is not full of water.

Speaker 1 (51:33):
It is full of fuel, and so the camel can
survive with limited food and water based on that hump.

Speaker 3 (51:38):
But it is not a big old water sack.

Speaker 1 (51:41):
So when you're having a hard time, think about the
extra fat on your body as the camel's hump.

Speaker 2 (51:47):
Well, can I just too? I want to just throw
in a little tidbit here. As she was talking about
that she's two months in and loving ADF, but she
was already experienced faster and so when she decided to
tighten things up and really get back at it, she
decided to do ADF this time around. And you know,

(52:08):
that's great. I'm glad that it's working for her. But
if you are a brand new faster and you're hearing
this and you're thinking, oh, I you know that'd be great.
I would love to be able to do this. I really, really,
I cannot say this enough. Please please do not try
any ADF until you've got a solid twelve weeks of
fasting under your belt. And it's not that we want

(52:30):
you to be deprived or restricted or not enjoy breakfast
with a friend. We just really want you to be
successful and to really have a strong fasting foundation. And
we've just seen too many people attempt to do this
too quickly and then pretty much all of a sudden,

(52:50):
all their days become up days.

Speaker 3 (52:52):
It's true, and there tomorrow like that.

Speaker 1 (52:56):
That's when you started getting into that diet brain diet
mentality where you're like, well, you know, today was supposed
to be a down day, but I would really like
to have another up day, and tomorrow will be down,
And then you keep promising yourself that tomorrow will be down,
and tomorrow never is.

Speaker 2 (53:09):
Yep, yeah, yep. So really, really get consistent with really
mastering the clean fast day in and day out before
you try any ADF. All right, So we love to
leave you with inspirational motivational quotes, and this week we
have a quote from Carrie and our community. Carrie wrote,
keep in mind the following quote. It applies when others

(53:30):
are uncomfortable with your eye of journey. The quote is,
don't ever feel bad for making a decision about your
own life that upsets other people. You are not responsible
for their happiness, and.

Speaker 1 (53:43):
That's good for everything. Not very fasting journey. Yeah, you
are not responsible for someone else's happiness unless, like you
have an infant, then you do your best to make
them happy.

Speaker 3 (53:56):
But other than that, other than.

Speaker 2 (53:57):
That, you have to take care of yourself and do
what's right for you. Because if you're not taking care
of yourself and doing what's right for you, you can't help
other people. You can't be of service to other people.
You can't be your best for other people.

Speaker 3 (54:11):
Very true. Thanks so much for listening today.

Speaker 1 (54:14):
We would love to have you join us in the
Delayed on 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 (54:30):
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 (54:41):
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 (55:02):
Until next week, Thanks for listening,