Episode 110: Migraines, IF After Past Weight Loss Surgery, 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:

https://www.fastfeastrepeat.com/lifepro.html 

https://finchcare.com/

The Regain Remedy: Using Intermittent Fasting to Achieve Permanent Weight Loss After Bariatric Surgery:https://amzn.to/46Lnim9 

Click HERE to shop with LifePro Fitness.  Use the promo code FASTFEASTREPEAT to save 10% on your order.

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
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.

Speaker 2 (00:54):
Sherry, I'm doing wonderful.

Speaker 1 (00:57):
How are you also wonderful? I wanted to tell everybody
about something new that you and Roxy helped me with,
and that is my new sauna. Yay, I got a
new sauna and I got one from Life Pro which
is a company that we've loved. I first connected with
life Pro in twenty nineteen. It's been a long time.

(01:17):
When Joel, the owner of the company, saw that I
had a vibration plate mentioned and delayed on Deny and
he's like, hey, guess what, we have vibration plates and
he sent me one and I loved it. Well, now
they have sent me a sauna and I'm so excited
to have one again. People who have been listening I
guess for a long time may know that I had
a sauna in Augusta. And guess who helped me put

(01:39):
it together? Me Sherry. And so when life Pro sent
me a sauna to try out, this is what you
know about good friends. Was right before Sary and Roxy
were coming and Sherry said, we can help you put
it together.

Speaker 2 (01:51):
I was like, okay, And that was so out of
Roxy's wheelhouse.

Speaker 1 (01:56):
I couldn't have done it without y'all because I was
thinking I would put it together with Will, just the
two of us, and the directions were like, you need
two adults to put it together. I really think you
need three to hold different parts and put the pieces together.
But we did it, and now I'm almost excited for winter.

Speaker 2 (02:12):
Well three or two tall strong men, I think, Okay,
maybe I think part of our issue was that you
and Roxy are more vertically challenged than me. Yeah, so
the over the head stuff was a little harder, but yeah,
yeah it really it wasn't hard at all.

Speaker 1 (02:31):
It wasn't hard at all.

Speaker 2 (02:32):
In some places, but not definitely not hard.

Speaker 1 (02:36):
It was If you're looking for a sauna, this is
a two person sauna and they're actually like out of
stock on their website right now, but I don't know
if they will be or not. But we love Life
Pro and I just wanted to mention that because they
have so many different cool products, and you know, I've
been hauling around their vibration plate with me from move
to move and wouldn't be without it, the Life Prey
vibration plate.

Speaker 2 (02:57):
Yeah. And you know a lot of people right in
for this podcast asked with questions about whole body vibration
therapy because they hear us talk about it or whatever,
and I just wanted to say, you know, if you
go to our website, and I'm gonna drop a link
in today's show notes, you can go to fast ferepeat
dot com Slash life Pro f L I F E

(03:19):
p R O. Just type that in takes you to
a page that's all about life Pro. There, I have
a link to a podcast that Jen and I recorded
with one of the founders of live pro way back
in like twenty twenty, I believe, for our old podcast
Life Lessons. It was episode seven, and we talked with Joel.

(03:39):
He's an amazing guy. He has a servant's heart. He
just wants to help people live healthy lives. And he's
even branched out and now he has they have some
other different side companies to help pets live healthy lives.
And well, I didn't even know that, yes, uh huh,
And I was emailing back and forth with him a
couple of weeks ago about that. And so anyway, we

(04:00):
have an episode all about whole body vibration plate, and
then I also have like maybe eight or nine research
studies about the benefits of whole body vibration plates. Those
links are on that page, as well as the link
to listen to that podcast. And then we have a
link where you can save ten percent.

Speaker 1 (04:18):
I've already put that one in the show notes and
the promo code fast Street, and you can save ten
percent on your order with that promo code. But I
put that one in, so you're going to put the
other one in. But definitely support Life Pro. They've got
great stuff, and Joel has been just great. But I
love my vibration plates. Sometimes people are like, are you
still used it? And I'm like, yes.

Speaker 2 (04:38):
And they actually have really great warranties on things. And
I was just recently shopping for a device and I
could have bought a very similar device from some other
company on Amazon for maybe fifty dollars cheaper, but it
didn't have a warranty. And most of their products, not all,
but most or many, let me say, of their products

(04:59):
have really long warranties or even lifetime warranties, and they
include a card that says, like, you know, register your product.
When anything goes wrong, please contact us, Like they want
their customers to be satisfied and happy. So that's one
of the reasons we love them, just because they stand
by their products and and they want their customers to

(05:20):
be able to use them for a long long time. Yep.

Speaker 1 (05:24):
Absolutely, And she eased my vibration plate while y'all were there.
I sure did. Lauren broke my t If only we
had that on film.

Speaker 2 (05:36):
Oh my gosh, yeah, Jen, I have never Okay, I'm
a klut. I was born a klutz. I'm not a clut.
Jen is not a clutz. Okay, I'm a klutz. I
can fall down standing up. Okay. I trip over my
own feet. I drop stuff constantly. I get the dropsies.
I have never seen Gen do the clut, anything remotely klutzy.

(06:00):
In the five days we were with her, I saw
her get out of her recliner and fall down. She
was holding Ellie, and she saved Ellie. Ellie was unscathed.
Jin broke or jammed or toe I don't know. The
very next day, we're playing trivia. He goes running through

(06:20):
a restaurant to give the answer because she's so confident
that we have the winning answer, and she's so excited.

Speaker 1 (06:25):
I knew we weren't. We didn't. That was why we
were late, because we couldn't decide.

Speaker 2 (06:27):
I'll make what it was trying to get get it in, okay,
And I think there was like a seam in the
It was my toe.

Speaker 1 (06:36):
My toe was like because my toe is broke, but
it made me fall.

Speaker 2 (06:41):
I wear that seam in the floor.

Speaker 1 (06:43):
Maybe that's what caught my toe.

Speaker 2 (06:45):
It was like her concrete and you know how there's
like a seam between sections of concrete because they can't
pour giant pieces of concrete at the time, so there
was like a little divot and I think somehowlip slop
got caught.

Speaker 1 (06:55):
Yeah, I think I remember my toehrting right before I
went down.

Speaker 2 (06:59):
Well, Jin fell to the floor in the middle of
this restaurant and she jumped up like she's a gymnast
in the head. Yeah, like she just had a perfect landing.
We gave her a tend for grace on her fall
and recovery. Roxy got real worried and she was like,
why does Jen keep falling. I'm like, I really don't know,

(07:21):
because I've never seen her fall before.

Speaker 1 (07:23):
Am I the fence the very first night when I
had taken my progesterone and progester Ie taken an hour
before bedtime. Progesterone for me makes me very relaxed, and
the word might even be loopy. So I was holding Ellie,
who was also heavily medicated because she's had like an
irritation with her bladder, so she was on Gaba penton.
So Ellie was like a log and I'm holding her

(07:46):
and I'm trying to get up, and I'm loopy, and
I'm in a blanket because Ellie has blattery, she says,
in a blanket, and I'm trying to get up, and
that's why I fell down. I was like stuck in
the recliner in the blanket, and I was loopy anyway.
So then I think the first one packed this second one.
But you know, like I did, I fell down in
front of an entire restaurant full of people. Lord, have mercy.

(08:07):
So I actually have not had a skinned up knee
since I was like a kid. And my left knee
is skinned up from the fall with Ellie, and my
right knee is skinned up from the restaurant anyway.

Speaker 2 (08:21):
But the good news is you didn't break your wrist,
you break it shoulder, You didn't break a hip.

Speaker 1 (08:27):
No, I jumped right up jammed your toe on ten points. Yeah, anyway,
LORDI mercy. It was an experience, you know what I
love too? What I mean, you just rolled with it.
We only what am I gonna do?

Speaker 2 (08:42):
Right? You just rolled with it with a smile on
your face and kept on trucking up to the table
to turn in our answer.

Speaker 1 (08:49):
You missed it. We missed the That was when we
missed it was when we weren't sure of the country.
I can't remember what it was, something in the history,
but the answer was Turkey. The two answers we had
were West Germany, it had to do and it had
to be clearer weapons and yeah, Regan.

Speaker 2 (09:05):
Reagan taking nuclear weapons out of the country. There were
two countries they.

Speaker 1 (09:10):
Gave they want to name one country. Yeah, we miss
and we were not sure. But we did not have
Turkey either on either slip. But we couldn't decide, so
that we end up missing that one.

Speaker 2 (09:19):
And Roxy knew the answer.

Speaker 1 (09:21):
Well, she said the answer, but Roxy.

Speaker 2 (09:24):
Roxy knows this. Roxy's listening. I know to this episode
right now. I'm going to tell you what I tell
Roxy all the time. Take up space, have an opinion,
be bold. She knew the answer, but she was afraid
to speak up because she didn't feel like she could
because she was like the visitor at the table. But

(09:45):
had she spoke up and said, I know this is
the answer, we would.

Speaker 1 (09:49):
Have got right. Anyone who says I know this is
the answer, that's the one we turn in.

Speaker 2 (09:53):
Yep.

Speaker 1 (09:54):
But there's also a lot of fear that you're going
to be wrong. So I get that too. Like one
of the answers was late Victoria and I was like,
I'm pretty sure this is right, and people like, no,
that's not it, that's not it, and I'm like, I really,
really really think that's right. And I was pushy about
it a little bit. That was right, that was right,
It was the right answer. I was pretty sure it was.
You gotta be really confident. That's hard confident. So yeah,

(10:16):
I could have been wrong. I would have been like oops,
and it wouldn't have been the end of the world. No,
because that's what trivia is all about. You think it's right,
but you don't know. How much do you push. That's
the hard part of working with a team.

Speaker 2 (10:29):
Yeah. Well, it's one of those things like the first
answer that comes to your mind.

Speaker 1 (10:33):
Is usually right, you know, very often it and we
can call ourselves out of the writ answer. We do.

Speaker 2 (10:37):
Yes, So when something pops into your head and you're like,
I'm pretty sure this is it, it's usually more often
than not going to be going to be right.

Speaker 1 (10:46):
Yeah.

Speaker 2 (10:46):
So all right, Well, this week we have a celebration
from Tanya in Antwerp that Germany.

Speaker 1 (10:54):
I think of Germany. I don't know you. You you
read it and I'll tell you any.

Speaker 2 (10:59):
It's your weekly geography lesson as well be jum. I
should know that my Grandparther and Cherry Learn the World.

Speaker 1 (11:07):
That should be the name of her podcast Belgium.

Speaker 2 (11:11):
All right, so Tanya said, two years and seventeen days ago,
I started intermittent fasting. Losing weight was not my goal,
but I started because I had suffered from horrible migraines
that would last for three days when I had them.
These migraines had an impact on my everyday life. I
heard a podcast about the effect of fasting on migraines,

(11:32):
so I decided to give it a try. Now two
years later, I can say I no longer suffer and
my migraines have only come three times over the last
two years. They were a lot milder than they were before,
and I could also tell this time what triggered them MSG.
So now I read labels and I fast on. Before
I also was reading labels on food, but that in

(11:55):
itself was not enough. Now I feel so much better
thanks to IF.

Speaker 1 (12:00):
And we hear that a lot with headaches, like people
who used to have headaches and now they don't. Now
during the adjustment period, you may find that you have
more headaches as your body is adapting to intermittent fast
and don't let that scare you. But usually we hear
from people I used to have a lot of headaches
and now I don't. Or I used to have migraines
and now I don't. I don't think I've ever had
a migraine. Sounds miserable.

Speaker 2 (12:20):
I get them randomly, but I will say I started
getting mine in perimenopause.

Speaker 1 (12:26):
Okay, and hormonal.

Speaker 2 (12:28):
I was having visual migraines, like I would lose my
eyesight yikes, And I hadn't really, it was just something
weird that was happening. I thought I was having a stroke.
One day. They finally said, no, you're having optical migraines.
Sometimes a headache would follow, sometimes they wouldn't. And two
things happened. I started taking by optimizers magnesium breakthrough, and

(12:53):
I also started on hormone replacement therapy. And since then,
I've had maybe three migraines in the last five years.
I no longer lose my vision with them.

Speaker 1 (13:07):
Wow, that would be so scary, yes, yes.

Speaker 2 (13:11):
But in hindsight, and then I just happened to mention
it to my mom several years after it had started happening,
and she told me that she never had migraines until
she was going through menopause. Okay, and hers were also
optical migraines, and she was having the exact same symptoms
I had. And I never even knew she was going
through that. I had no idea looking back that she
was having these issues. But I did just want to say.

(13:32):
Some people will say, I have migraines, and I've heard
fasting cause headaches, and I don't want it to cause
a migraine. And what we hear from a lot of
people who do suffer from migraines is sometimes like during
the first month or two, that fasting can trigger a migraine.
And what I think it is, Number one, is it

(13:52):
triggers headaches in some people. So if you are prone
to migraines, it could trigger a migraine.

Speaker 1 (14:01):
Early early on.

Speaker 2 (14:03):
But once your body adapts and you know your hormones
are not balanced, you're not having blood sugar, you know
fluctuations throughout the day, inflammation is now lower than in
the long run, your migraines greatly greatly improve. So don't
be afraid if you're you know, in your early days,

(14:23):
and you know you feel like, oh, maybe fasting has
given you a migraine. Is it possible. Yes, But also
it's one of those things that if you can work
through that and get your body fat adapted and get
some consistency, you're going to see a huge improvement migraines.
And we hear it all the time. Yeah, So one
more way that intermin fasting just improves quality of life
for so many people.

Speaker 1 (14:44):
Now we have a question from a listener. This question
is from Peter in Belfast, Northern Ireland. Hi, Gen and Sherry.
I've been following the Clean Fast for around six weeks
now and I'm having a holiday in Spain where I
took a wee break from fasting. I'm right back at
it and I've been seeing some great results, including four
inches off my waist, even if it was only a

(15:05):
five pound reduction on the scale. I've been doing a
lot of weight resistance training, so potentially body composition is
the result of lack of weight reduction. I had gastric
sleeve surgery in twenty twenty two, which I don't regret
as I lost over ten stone, which probably saved my life.
Whilst the surgery helped me take off massive amounts of weight,

(15:26):
I did put back on twenty pounds somewhere between twenty
twenty three and April of twenty twenty five. As Whilst
the surgery is great for resisting portion sizes, unfortunately it
didn't eliminate the need for grazing and eating the wrong foods,
which led me to read Doctor Funks ABCD code to
see why I was hungry all the time. I've been

(15:46):
using Gens Clean Fasting to help me get back on track.
My main question is basically should I do anything different
after having the surgery? As I haven't seen much info
on this is fasting even safe for me to do?
Love the po listen to you every night at work?

Speaker 2 (16:02):
All right, well, Peter, I'm so glad that you found
us in the Clean fast And your question is is
it safe for you to do? Absolutely, it is safe
for you to do. We have had a lot of
members join our community who have had weight loss surgery
at some point in their life, usually after experiencing weight regain.

(16:23):
Occasionally we'll have somebody that has had weight loss surgery
has not had weight regain, but are afraid that it
could happen because they hear about that happening, so then
they join the community as a way to prevent that.
And I just think that's so smart when you said
that you did not eliminate your need for grazing and
eating the wrong foods and you know you were hungry

(16:44):
all the time. This makes a lot of sense to me,
because if you're just grazing all day and you're just
eating little portions at a time, you're just having these
blood sugar fluctuations go up and down and up and down,
up and down, and then depending on what you're drinking,
you know, so it's no wonder that you know you've
felt hungry all the time. So is there anything different

(17:05):
you should do? I mean, I one hundred percent believe
that when you've had weight loss surgery, really focusing on
very sound nutrition is going to be very very important
because your body does not absorb nutrients the same way
after you've had weight loss surgery, So your quality of

(17:26):
food is going to be very important. Not for weight
loss per se. I mean, it can impact weight loss,
but that's not why I'm telling you that. I'm telling
you that because you don't want to become nutritionally deficient.
When you're nutritionally deficient, that can also drive over eating
as well as just not feeling great. B twelve deficiency

(17:49):
is very common and people have had weight loss surgery.
So you know, really look at your foods and you know,
determine what are some really micro nutrient dense foods, look
at your foods that are rich in vitamins and minerals,
and focus on building your menus around that. I don't
know what kind of windows you're using right now. You

(18:10):
don't really say what you're eating window is currently, and
everybody is different. We have had people who've await loss
surgery who are very easily able to eat abundantly in
a five hour eating window. Other people feel like they need,
you know, a longer eating window of six to eight
hours for them to eat enough. So a lot of

(18:32):
that's just depend on you, your body, how much you're
able to eat at one time, and being able to
fuel sufficiently in your eating window. So really just tune
into your body. You know, I'm a big fan of
a five hour eating window. Men are usually able to
have a little bit bigger eating window if they're at

(18:53):
a healthy weight. Men have more muscle masks than women
as a general rule, so they burn a little bit hotter,
so they're able to burn through a little bit more food,
and they're able to have a little bit whiter windows.
So play around with what works for you. How you feel.
Are you satisfied once you close your window? Are you
having lingering hunger later? And you know, you might have

(19:15):
to make some tweaks while you settle in on an
eating window that works for you. But I think it's
amazing that you found if and congratulations on losing the
ten stone. I don't know the math exactly. Ten stone
is somewhere around twelve pounds if I'm remembering right, So
each stone, each stone.

Speaker 1 (19:32):
Is around you are about one hundred and twenty pounds.

Speaker 2 (19:35):
Yeah. I think he's lost over one hundred twenty pounds,
which is amazing. So the fact that you're looking at
a way to maintain that weight loss is you.

Speaker 1 (19:43):
Know, forty pounds, that's one hundred pounds. That's amazing, awesome, awesome.
So yeah, and then I'll share that I have it
pulled up perfect.

Speaker 2 (19:53):
I know.

Speaker 1 (19:54):
Look it's funny.

Speaker 2 (19:55):
I like Regiromond Jenna and I our brains are in
sync a lot.

Speaker 1 (20:00):
I already haven't pulled up. The Regain Remedy is a
book written by a member of our community, Allison Pisani.
Is that he said her last name. I'm sorry if
I'm saying it wrong. Alison Pizzani one L and her
Allison Pizzani P I Z A N I E. So
she wrote this book, The Regain Remedy using intermittent fasting
to achieve permanent weight loss after bariatric surgery, and so

(20:24):
that may be something to check out. I actually wrote
the forward for Alison. She asked me to, and I did.
That may be a book that's helpful for you. So
I would check that one out and see and again
notes Okay, okay, that's awesome to make it make it
easy for everybody. Absolutely, thank you.

Speaker 2 (20:40):
And can I just say again, because this comes up
from time to time, a lot of us people say
they can't find our show notes. I don't know of
any podcast platform that does not have show notes included.

Speaker 1 (20:54):
It's the description. That's the description of the episode.

Speaker 2 (20:57):
Is the show notes, right, and that's where we'll have
But if for some reason you cannot find the show notes,
just remember the name of the podcast is Fast Feast Repeat.
Go to fast Feastrepeat dot com. We have every episode
there and if you click on the episode, the show
notes will always be there as well.

Speaker 1 (21:15):
Yep. But they should be right there in your podcast app.
It's the description of the podcast. I just put it
in when I upload the podcast every week. Where it
says description, I just paste in the show notes. So
all right, So we have a question from Elizabeth from Chicago.
Hijien and Sherry adore you both and love your similarities
and differences. You are a perfect duo.

Speaker 2 (21:37):
Thank you. We love each other. I think it's too
I have two questions. I have been in IF for
since twenty twenty and will be for life. I've always
been a clean faster and I typically do a twenty
four protocol. When I started IF in twenty twenty, I
lost twenty pounds pretty quickly, but I gained it back
by twenty twenty three. I did look very different at

(21:58):
the same weight. I know that happened. I love Sherry's
famous picture that illustrates this. Remind me why this is?
Why does body composition happen with IF A right?

Speaker 1 (22:09):
Let me answer that first, yep, and we find this
all the time, somebody will be you know, they'll have
some old clothes or photos of themselves at a certain weight,
and then they get to that same exact weight and
the clothes are way too big even though they fit
at the weight before, or they just look so much smaller.
And that's body recomposition. Here's why when we're fast and clean,

(22:32):
we're tapping into our fat stores more efficiently than we
ever did in past diets that we did. You know,
with most traditional diets you lose fat, but also a
lot of muscle. And understanding about how having high levels
of insulin keep us from tapping into fat effectively. It
makes a lot of sense. Your body has to use
up something you can't get to. The facts. Your insulin's high,

(22:53):
so you burn more muscle. So with intermitten fasting, our
insulin is low. We're burning more fat. And some of
the other benefits such as increased human growth hormone, the
other benefits are fasting. We find it's easier to build muscle,
so you're burning more fat, you're building more muscle, and
by volume, muscle weighs more than fat. If you have

(23:15):
one cubic whatever, you know a volume of fat, you've
probably seen the picture of it. I've seen it on it.
You can google this one pound of muscle one pound
of fat. If you google that, you can see one
pound of muscle is sleek and small, like imagine a
piece of steak, whereas one pound of fat is bulbous
and fluffy and big. So fat takes up more space

(23:38):
at the same weight. So you can have the exact
same scale weight, but you are leaner and less fat.
So that is why you have a different body composition
thanks to intermittent fasting. And the same is true for
me when I got to my initial goal and then
kept losing, and I ended up right around one thirty
one hundred and thirty pounds. I was actually at one

(24:00):
hundred and thirty than I had been at one hundred
and thirty before.

Speaker 2 (24:05):
Yep, all right, So then she goes on, she says.
So in twenty twenty three, after she'd gained back weight,
she said, I added low carb to my IF journey again.
I lost twenty pounds pretty easily, like I did in
twenty twenty when i'd first started IF. But here we
are in twenty twenty five, and I am back to
being close to my starting weight. I am one hundred
and seventy five at five foot five, and I'm forty

(24:28):
nine years old. I am still doing twenty hours of
fastining a day and low carb. It's like both with
IF and low carb. My body gets used to it
and I have to work so much harder. Is this
a thing? Thank you for any insights. My plan right
now is to do IF usually twenty hours, and eat
askin as I can, and exercise and see what my

(24:49):
body does. ADF sounds brutal to me, as I am
a creature of habit and I like consistency. Thank you,
all right.

Speaker 1 (24:58):
So we have several things going on that I'm wondering about.
One of them is your age forty nine. Forty nine
is right in the middle for most women of the
menopausal transition the average age of menopause. We debated this
a few episodes ago, fifty one ish fifty two ish,
depending on the source that you use. So you're right there.
And one thing we know is that most women do

(25:20):
gain weight as they go through the menopausal transition, so
that could be a factor, but it might not be.
One thing I notice is that you started intermitten fasting,
lost twenty pounds and then gained it back, then you
added low carb, you lost it again, now you've gained
it back. I wonder if you're accidentally having some window
creep as time goes on, or maybe low carb is

(25:42):
not working for your body as well as you think
that it is. And I know for me, I didn't
lose any weight with low carb because I ate way
too much fat and that kept me from losing weight. Oh,
by the way, Sherry, I was actually YouTube you know,
shows you things thinks you might like, and it showed
me something from low carb today that it thought I
might like, because like, well, what's this about? And it
was like lipotoxicity was what I think is the bording

(26:04):
And it was someone from the low carb Two people
from the low carb community who are like you know,
invested in the low carb community. They love low carb.
They were talking about how there's a subset of people
who have to be really really careful with their fat,
even in the low carb community, and that they will
gain weight if they're eating too much fat, and so
the conventional low carb advice just to add more fat

(26:27):
is the opposite of what works for them. So these
are two really you know, deep into it low carb people.
So I would look at that and just really think
about that. You could be overdoing something. Maybe you're having
some window creep with the food choices in there, or
you know, you said you mostly do twenty hours. I'm

(26:47):
assuming that means you mostly have a four hour eating window.
I don't think that the answer is just you need
to try to eat less less less and exercise more
and more and more, especially if you really have adapted.
So I'm going all over the place with this because
there's so many variables. You know, we've got menopause, those changes,
we've got low carb, we've got the fact that you
lost the weight, regained it, lost it again, regained it again.

(27:11):
So it just makes me wonder. Sometimes people think they're
doing something with fasting, and then when they really examine
it or start writing it down or keep records, like oh,
I really wasn't as consistent as I thought I was,
Or your window might be creeping a little bit like
I said, and you're not really sure. But I would
really focus on food choices and think about, are you know,

(27:31):
leaning towards some of those higher fat things that actually
might not be serving you as well, because not everybody
does well, which is more fat and I know you
said ADF sounds brutal to you, right. If you can
have a four hour window, you could do a five
hundred calorie down day. You really really can. And if
you can fast for twenty hours, you can fast for

(27:54):
thirty six hours. It's just a matter of getting your
mind in the right place. So if the reason you're
struggling is because your body has adapted to your window,
then ADF is the answer. So there's lots of things
that could be the problem, or lots of components that
might be parts of it, and you have to identify
what is the problem and fix that. So if it's
because you're adapted, ADF is the answer. If it's because

(28:18):
you're adding in more fat than your body does well with,
then reducing that is the answer. If you've accidentally had
window creep, then taking care of that is the answer.
So you really have to identify why have I gained
this twenty pounds? What is it? You know, are you
having fat bombs or low cat fat or low carbon treats? Right,

(28:39):
that could be a problem, and so really really think
about it honestly with yourself and see if you can
come up with the answer. I find people usually can.
But the answer is not just necessarily eat less, move more.

Speaker 2 (28:51):
Right.

Speaker 1 (28:51):
If it's because you're adapted, then you need to eat
more and that's where the update comes in with ADF
to give you that metabolic boost. If you want to
add anythings, Yeah.

Speaker 2 (29:00):
I mean I do feel sometimes like low carb can
mean different things to different people. So true, So when
a person is eating keto, they're keeping their fat very
very high, and their body is yearly using that fat
for energy. They're keeping carbohydrates very very low, they're keeping

(29:23):
protein on the lower side. So like true, keto is
going to be a very very high fat of over
seventy percent of your calories coming from fat. When you
say low carb, that can mean different things to different people.
I mean I've looked up what does low carb mean,
and for some people that means you eat under one

(29:46):
hundred and fifty grams of carbohydrates a day.

Speaker 1 (29:49):
And that's not that low.

Speaker 2 (29:50):
So if you're eating one hundred and fifty grams of
carbohydrates a day plus, then you're eating a large majority
of your food from fat. You're in this really state
of where you're eating high carb, high fat that is
keeping your blood sugar for a lot of people. This

(30:11):
can keep your blood sugar elevated for a really, really
long time and not allowing your body to return back
to like a baseline blood sugar. So you're keeping your
insulin higher. And so I would really if I was
you right now, and I know you don't have anything
compared to but I would get a fasting insulin right
now and see what your fasting insulin is doing. And

(30:34):
you know, Jen was talking about lipotoxicity. So one of
the things that Zoe does is they look and they
see how does your body process fat well. Jin found
out that her body does not process fat well. What
does that mean, Well, it means that it's inflammatory for
her body.

Speaker 1 (30:53):
Much that does not work for me.

Speaker 2 (30:54):
Right, How inflammatory fat is and that is what lipotoxicity is.
It's creating metabolic dysfunction, cellular dysfunction, inflammation in your body.
It's hard on your pancreas. It can lead to metabolic dysfunction,
insulin resistance. And so if genetically you're predisposed to that,
low carb may not be doing you any benefits and

(31:17):
it could actually be not healing any insulin resistance you
have or even potentially making insulin resistance worse. So if
I was you, I would get a fasting insulin and
a fasting bloody glucose test and then do a HOMA
IR see what your level of insulin resistance is, because
that's going to let you know is what you've been

(31:39):
doing is that working for you metabolically. Then there's the
other flip side of it in that I did Zoe
and they tell me my body clears fat beautifully, but
guess what, fat does not help me lose weight. And
when I go back and I look at my genetic
information and it's my genetic profile has been broken down

(31:59):
and they've to see what my specific genes are predisposed to.
And what they tell me is that if I have
a diet that is high and saturated fat, it impedes
weight loss and it also sets me up for metabolic dysfunction.
I will have a bigger waste circumference, I will have
a higher BMI and increased risk of cardiovascular disease and

(32:23):
high lipid profiles. So even though fat is not inflammatory
for me, it does not work for me to have
a lean and healthy body. And so there are some
people I read something once that it's somewhere between twenty
to thirty percent of the population can do well on
a high fat diet, but the rest of us are
just not genetically designed to eat in that way, in

(32:45):
which case a high fat, low carb diet is not
going to result in a healthy, lean body for us.
And so it's a matter of really figuring out which
foods really do work for you and your DNA that
both supports weight loss but also a healthy metabolism and

(33:06):
healthy blood good close control and insulin levels. So I
think it's time for you just to do a little
investigation into your body, get some lab work, see where
you're at, and then try a new way of eating.

Speaker 1 (33:19):
Yeah, like, I do so much better the more plants
I eat. The more plants I eat, the better I do.
And I am convinced every diet book out there that
tells you what to eat, that is the diet plan
that worked best for that particular author. And so they're like,
here's the way everyone should do it right. And you know,
you can get so caught up in following different people's

(33:43):
advice and none of them live in your body. And
so like, you could follow me around and eat exactly
like I eat, and that either may be great for
you or terrible for you. Cherry and I don't eat
the same way, and we're satisfied very differently with different foods.
I do better with less protein eat I do. I
have a lot of a lot of carbs, a lot
of fruits, a lot of vegetables, a lot of whole

(34:05):
grains and things like that. That's how I feel my best.
I do think that it's possible that the way you're
eating is not and what's working best for your body
right now. And we do change as we get older.
You know, as we go through menopause, the way our
body deals with things changes. So many things change, right.

Speaker 2 (34:22):
And yeah, just the fact that she is right at
that transition period, and that is a very very common
complaint for women at this you know, at that age
that they start to see weight regain. That is when
I started struggling with it. That's when you know your
hormones start becoming balanced. And people just think, oh, you
have estrogen, but you have different kinds of estrogen. Your

(34:43):
body produces different kinds of estrogen and fiber what they
do know is high fiber diet helps your body clear
out the more toxic estrogens in your body that support
healthier body weights and a healthy your metabolism and decrease
risk of disease and all of that. So again, most

(35:06):
people are eating low carbon, not getting that high fiber,
and they're not keeping their liver cleaned out and processing
fats well and processing your hormones well, and you know,
all of that also then infects your thyroid as well.
So that's where diets really does come into play with
figuring out what diet supports health best for you, and

(35:28):
when your health is supported, then you're able to start
to shed the weight.

Speaker 1 (35:33):
Yeah, and it's so interesting also, it just made me
think of this. So many people in different camps, like
the carnivore camp and the keto camp and the low
carb camp are suddenly moving away from that, which is
interesting as time goes on. Not everybody. Some people they
believe and that's what works really well for them. They
feel great. But there are people like you know, Paul

(35:54):
Saladino who was like he's a doctor and he wrote
was his book, the Carnivore Code or something, and it
was like everyone should just eat meat, and now he
eats honey and fruit and he's not carnivore anymore.

Speaker 2 (36:06):
Now.

Speaker 1 (36:06):
I think he calls himself animal based because he still
eats a lot of meat, but he is adding in
other things fruit and honey, and so a lot of
people have kind of said, oh, you know, that wasn't
the best for my hormones. I need more carbs of
whatever works for me. So he's added in the fruit
and the honey because his body needed that hormonally. I
think his testosterone had gone down or something eating the

(36:28):
you know, all carnivore all meat, and so as messages evolve,
as people learn, you know, we realize maybe we don't
need to like restrict this or restrict that and instead
go back to real foods. And yeah, I genuinely believe
the ultra processed diet, the modern diet, is not best
for anybody. So anything you could do to not eat
all ultra process foods is going to be better. Right,

(36:50):
If you go from all ultra processed foods to literally
any other diet, you're going to see improvements, exactly. Yeah,
So now it's time for our segment called what It's
Your Why. And of course most of us begin intermittent
fasting with weight loss in mind, but not everybody. Some
people come for the health benefits only which is awesome,
but we know there is so much more to what
intermittent fasting can do for us beyond the weight loss,

(37:13):
and I genuinely believe that when your why is deeper
than weight loss alone, you're more likely to find long
term success and to view intermittent fasting as a lifestyle well.

Speaker 2 (37:23):
This week we have a wife from Lindsay in Pennsylvania.
Lindsay wrote, I want to feel free, free from all
the weight and insecurity. I want to enjoy getting dressed
where everything fits. I want to have energy all day
long and feel flexible in my body. I want to
feel light, strong, confident, sexy, relaxed and fun. I have never,

(37:43):
in my entire life worn shorts out in public. I
have never worn a bathing suit at the beach or
lake pool or on vacation with confidence. I have been
trapped in my body because of my weight my entire life.
I have eighty pounds to lose, and I know it
will take some time, but I can't keep feeling this way.
I am drained, self conscious, exhausted, irritable, lonely and stressed.

(38:06):
My body feels so puffy and stiff, my clothes cut
into my body and I wear layers like spanks to
suck everything in. I constantly think about food, and I
avoid pictures and social activities. I cannot keep living this way.
When I joined the DDT community, I saw a group
titled Maintenance for Life, and I said, Wow, one day

(38:27):
I will be able to post in that group. Michael
Away is not a finish line. It is the key
to my freedom, where I can finally start to feel
more comfortable in my own skin. I don't even know
what my life will look like at that point, hopefully
a bit brighter. Thank you all for your support. That's
a powerful while I love it. I have some advice
for you right now and for everybody listening. If your

(38:50):
clothes are cutting into your body and you're wearing clothes
that suck you in like the spanks, throw those clothes
in the garbage today. Take those clothes and put them in.

Speaker 1 (39:00):
The trash because we deserve to feel good in our
clothes right now. And I know I used to try
to dress that way too. I had spangs, I had
all those things. I had the little body suit that
I don't know you had to snap it at your
crotch to go to the bathroom. Do you ever have
one of those, sherry.

Speaker 2 (39:18):
No because I'm too tall.

Speaker 1 (39:19):
Okay, okay, yeah, well I had all that stuff, and
you're right, it is miserable. It is uncomfortable. I don't
know any of that now. And it's not just because
I'm smaller. I still have cellulite. I still have, you know.
I just don't buy clothes where I need to suck
in to wear those clothes if something's going to be tight,
and I have a little bolts because like right now,

(39:40):
I have a little like a pinsion inch right here
and over the top of my underwear. I've got some
skin right there. That's normal. That's just normal. But I'm
not going to wear a dress that accentuates that. But
I don't need to suck myself in. I just need
to find a dress that doesn't accentuate that I'm wearing,
you know, my big flowy dress, my summary dress. So
I want you to clothes that feel good to you

(40:02):
right now because we deserve it. We should not have
to squeeze ourselves in, you know, And I think back
to when I was two hundred and ten pounds, I
wasn't fooling anybody was squeezing myself in. I actually think,
when we don't feel good in our clothes and they're
all squished on us, we don't look as confident. So
find something that you feel good in and your confidence
is going to shine through no matter what your size is.

(40:24):
Do you have anything to add to that area? I agree.

Speaker 2 (40:27):
I was like, look, I just turned fifty two, and
ever since perimenopause hit and I went through the whole
pandemic everybody else went through working in healthcare, my potty
has never been the same as it was before that.
And I can get angry about it, and I can
be like, my god, I'm gonna fit into these genes
no matter what. But guess what when they don't fit

(40:50):
and they're tight, and I leave the house and I
feel uncomfortable and I feel gross, and I feel like
everybody can see that my genes are too tight. I
don't feel good in my body. And I finally just said,
you know what, I'm going to figure this body out.
I'm going to get back and I'm going to take
this twenty five pounds off that I gained. But in
the meantime, I deserve to feel good. And I went

(41:11):
and I bought myself a whole bunch of summer dresses,
and that is all I took to Jen's house. Yes,
pretty flowy summer dresses. And not once when I left
her house did I think, oh my gosh, I feel
gross today, I feel overweight, my pants are too tight.
Can you see the roll under my brawline? Nope. I

(41:32):
just put that dress on and I felt beautiful and
I felt free in my clothes. So find yourself some
clothes that make you feel pretty and wear those. And
then you also said your weight goal weight is not
your finish line, is your key to freedom, and you
said you can start you'll be able to then feel
more comfortable in your own skin. I want to encourage

(41:53):
you to start to feel comfortable in your own skin now.
Now the journey it takes this, and it takes just
really learning to sank your body for what it has
provided for you. And if you're not comfortable in your
own skin now, you're not going to magically be comfortable
in your own skin when you do get to a

(42:15):
maintenance weight, because you're still going to pick it apart.
So it's time now, right now, to start appreciating your body.
Tell it thank you do some positive body affirmations every day,
and wear clothes that make you feel good that you
don't have to be smushed into because that's not comfortable.
That's no way to live. Yeah, feel free right this minute.

Speaker 1 (42:38):
And I think that's the absolute best advice, you know,
don't wait to feel free, all right.

Speaker 2 (42:44):
So we have a recommendation for an app from a
community member that is helping her. She wrote, I love
the Finch app and it's Finch like a Bird. It
is all about self care mental health, and it was
suggested to me by my ADHD care. It really helps
me build and maintain healthy habits and I get the
dopamine hit from digitally ticking off a daily to do list.

(43:09):
And so she shared the link and I have put
the link in show notes and apparently within the app.
I haven't like. I set it aside. I was getting
downlau ite later to look at because listen, I'm an
ADHD girl. And if there's something that you need to
know about people with ADHD, we are the world's worst procrastinators.

(43:30):
And a to do list is it is a little
bit of a dopamine hit. You feel good when you
get it checked off. My thing is is I'm really
bad about using pen and paper. So when I saw
that there was a little app where you could set
up your to do list and you can connect with
other people on it, so it sort of socially, I
save that. Like I said, I put the little link

(43:52):
in show notes for you guys to check out. I
think any tools that you can use to help you
find success, use them. We live in the digital age.
Sometimes that can be a bad thing and sometimes it
can be a great thing. So definitely check that out
if you are struggling to hit your fasting goals or
your food goals, or your exercise goals, or whatever that

(44:15):
may be. And when we're talking about dopamine hits too.
I was just talking to Roxy in the car about
eighty HD and it was funny. She's not a coffee drinker.
But we were driving and we stopped and I said
I wanted to stop and get I'd worked all night
and then we were going to drive all day. I
was the passenger princess. I said, would you stop at

(44:37):
McDonald's I can get a cold, iced cold coffee for
the road. And she's like, is it good? And I said, well,
I think it's really good for iced coffee. I think
it's delicious. I would rather have it than some of
the big, well known coffee companies out there. She said, well,
give me a small one, so I get tasted and
she actually really loved it. And then the next day

(44:57):
at GEN she's like, can we go get a n
iced coffee? But after she drank it, she said, to me,
this sounds really weird, but I drank that coffee and
I feel like my brain has slowed down. And I said,
do you think you might be ADHD? And we had
a really long talk about that, and one of the
things I was telling her, she's never considered it because

(45:19):
she says, well, not hyperactive, and I said, well, you
don't have to be hyperactive to have ADHD. In fact,
they used to call it ADD or ADHD, right, and
then they just merged it all into one. But she
talked about how she's got this really busy brain and
her brain's always bouncing around to all these ideas and
then sometimes she has a hard time slowing down to
focus on just one of them. And she was so

(45:41):
shocked when she had that cup of coffee. And stimulants
often help ADHD. People feel like they can get their
thoughts together and put their thoughts into place. From there,
we just started talking about other ADHD things like body doubling,
and she didn't really know what body doubling was. Did
you know body doubling was, Jin, I.

Speaker 1 (46:01):
Can't remember what it is. I think I knew the Well,
tell me what it is again.

Speaker 2 (46:04):
It's when you use another person.

Speaker 1 (46:08):
Oh you know, I didn't know about that, Okay.

Speaker 2 (46:12):
So, for instance, if Jen's sauna was in my garage
and I knew I needed to put that together, that
would feel like a very overwhelming task for me, and
that would sit in the box until I was really
mentally prepared to do it. But sometimes just having a
person with you makes the task less mountainous. Right.

Speaker 1 (46:36):
You used the example of folding laundry, which I think
is a better example because nobody's gonna put that sauna
together by themselves. But folding laundry, right, you could do
by yourself.

Speaker 2 (46:46):
Okay, Folding laundry is a great one for me. Cleaning
the house is the one for me, right, And I
have used this for decades before I even knew of
the term body doubling, before this was even brought up, right, So,
body doubling is just it's basically sort of moral support
and it keeps your brain engaged. So I would have

(47:06):
a friend come over and just sit on the bed
and talk to me while I did a week's worth
of laundry. I didn't expect her to lift a finger.
It just kept my brain engaged. Instead of focused on
boring laundry. I had somebody to talk to. My brain
was stimulated, and then I could do that monotonous task
without having to just focus on that monotonous task. And

(47:28):
there's other ways you can do that too. Maybe it's
listening to a podcast. That's what I do calling a friend,
you know, I put my AirPods in and I'll listen
to a podcast where I'm learning something as I'm doing
monotonous work around the house, washing dishes or whatnot. For me,
this also helps as far as fasting, I do much

(47:49):
better when I am able to talk through my fast
with somebody every day, or Roxy and I are trialing
this new little protocol we just I did to do
together and so it's just not me trying to figure
this out. We're able to bounce ideas off of each other,
and then I know that my little dopamine hit comes

(48:11):
from once I've successfully completed my day I get to
check in with Roxy and say, Okay, this is what
my past was today, this was my window was, this
is what I ate, and I get to show our
pictures and so it all just goes to say, like,
you don't have to have it all together. You can
use whatever techniques and tools you need to use to

(48:32):
help you get through your day to accomplish the things
you need to do, to tackle those monotonous chores you
don't want to do to meal prep your food if
that's what you need to do, like use the digital
age to your advantage, such as this Finch app. There
are other like CBT apps out there, cognitive behavioral therapy apps.

(48:54):
If you're a person who's struggling with eating emotionally, get
one of those apps and we're through it and find
new ways to deal with what your struggles are so
that you can find success in fasting because it all.

Speaker 1 (49:06):
Works together awesome. So before we get to our tweek
of the week, I want to take a minute to
tell you about my books. I will always be a teacher,
and so it makes me really happy to have a
wide variety of resources for you no matter where you
are in your intermittent fasting journey these days, I recommend
anyone that needs to recommend a book to somebody else,
or if you need a book for yourself, Delayed on Deny,

(49:28):
the second edition is what I want you to start with.
I think it's the best introduction to it's quick, the
best quick introduction to intermittent fasting out there, and you
can find the paperback and the hardback on Amazon, the
ebook and audiobook or wherever you find your ebooks or
your audio books. And that's the best comprehensive ADF chapter.

(49:49):
If you're interested in ADF, you know I've updated the
recommendations from Fast Feast Repeat. So the second edition of
DDD Delayed on Tony is what you want. And also
my favorite part is the success stories section. Now, if
you want to dig into those concepts even further, there's
a companion book study book called Delayed Don't Deny Digging Deeper.

(50:11):
So Digging Deeper is not a standalone book. You need
to have the second edition of DDD and it helps
you work through chapter by chapter. It's definitely got a
lot of school teacher jin in there coming through on
every page, and you will reflect on how to apply
the concepts into your own life because we all know,
you know, reading a book is one thing, Applying it

(50:34):
is something else. Entirely and delayed Don't Deny. Digging Deeper
was designed to help you apply the concepts from Delay
Don't Deny in a meaningful way. And if you're looking
for a way to keep track of things such as
your daily fasts, you're eating, window, your daily weights with
weekly averaging, goal setting, non scale victories, food and exercise, journaling,

(50:55):
a daily reflection, and more, then you may enjoy the
Delay Don't Deny Life Life Journal. It's designed to last
you six months and it's a great place to keep
track of what you're doing, what's working in your overall progress.
A lot of time, people who have used the twenty
eight day faster day by day for their first twenty
eight days find they miss that checking in component, and

(51:16):
that's where the Life Journal comes in handy. Both Digging
Deeper in the Life Journal are available in paperback only
on Amazon and I have a link in the show
notes and also at Jen Stevens dot com there's a
get the books tab. So now it's time for our
tweak of the week. You know I always say tweak
it till it's easy. But the tweak that works for
me might not be the one that works for you.

(51:39):
And that is why it is so helpful to hear
how other intermittent fasters are making intermittent fasting work for them.
This is from Grace. Grace says only now, after two
and a half years, I think I'm finally starting to
understand what it means to be an intuitive eater. I'm
getting better and better at recognizing when I'm truly hungry,

(51:59):
but also when i i'm full, are what I'm actually craving. Chewing,
slowly savoring my food, and truly enjoying my meals has
helped me a lot. I've always been a big eater,
but I'm starting to realize more and more that my
body doesn't always need that much food. I'm also trying
to remind myself more often that the food I'm craving
too much will still be there tomorrow. I don't have

(52:21):
to eat until I'm stuffed. I'm also learning to leave
a few bites on my plate when I'm already full.
In the past, I would eat it out of habit,
and I'm slowly trying to serve myself smaller portions so
I don't end up wasting food I no longer want.
And I love the way she put that, Sherry, you're
wasting the food you don't want to keep eating the
food that's wasteful. If you eat food you don't need,

(52:42):
you're wasting it. She said. I feel really happy living
this way where I'm gaining more control over my food
instead of having food control me. So blessed to still
be learning and growing even after two and a half years.

Speaker 2 (52:56):
I love that. Well. We'd love to leave you with
motivational inspirational quotes, and this week we have a quote
shared by Winnett from James Clear. Our listeners really love him.
I love him, I know. I think it's because we
talk about his book so much and people sign up
for his newsletters and he sends out those motivational newsletters
every week anyway, so he has written. Mental toughness is

(53:20):
often framed as the perseverance that gets you across the
finish line. Find a way to make it happen, push
through the pain, grind it out to the end. But
most days, mental toughness isn't about crossing the finish line.
It's about getting to the starting line. Show up when
no one is watching, keep your eye on the ball,

(53:41):
do a little bit every day. Mental toughness is not
skipping the days that are easy to skip.

Speaker 1 (53:48):
That's powerful. That is Oh today, I think I'll put
a little something in my coffee because I'm having a
hard day and I deserve it. No, find your mental toughness,
don't skip the day right. Yeah, thanks so much for
listening today. 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

(54:11):
of intermittent fasters you'll find anywhere. Go to Jenstevens dot
com slash community to join us.

Speaker 2 (54:19):
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 (54:30):
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 (54:50):
Until next week. Thanks for listening,