Episode 112: Botox as an IFer, The Importance of Food Choices, and More

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

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Resources used in today’s episode:

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Episode Transcript

Speaker 1 (00:02):
Welcome the Fast Feast Repeat Intermittent Fasting for Life. I'm
Jen Stevens, author of the New York Times bestseller Fast
Feast 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.
How are you doing today's Sherry?

Speaker 2 (00:54):
I am doing fabulous. Me. My son is going to
come visit me. Oh ya, I know if we are
getting visits from our sons.

Speaker 1 (01:05):
Yeah, my San Francisco boy.

Speaker 2 (01:07):
Yeah, well, my boy is moving today actually, from Parker,
Colorado to Phoenix Arizona and feels like he's getting further
away from me. But I had a proud mom a moment.
He was fourteen, I think when I moved to Alabama

(01:28):
and he never liked it here just wasn't his thing.
And he moved back to Colorado before just before he
turned seventeen. And he has never voluntarily come back to
Alabama to see me. He did it involuntary all through
high school, like on holidays and stuff. It's not that
he didn't want to see me, he just didn't want
to come back here. And allergic to this state. He's

(01:52):
a very high allergy kid. Anyways, he always literally allergic, yes,
the plants, the tree, yeah, and he always ends up
sick when he comes. He's like, I don't want to
come because I don't want to get sick. But he
has a little time off and for the move and
everything and before he starts school, so he's going to
come see me. And I didn't ask him. He volunteered,

(02:14):
and that was like, you know, when your boys become men,
and it's just kind of a bittersweet thing to witness.
I think it's true. He said I'm gonna come see you,
and I had a real proud mom. I was like,
all right, all right, he's growing up. So anyway, I'm excited.
I know you're excited to see Cal too.

Speaker 1 (02:33):
I am. I'm super excited. Will's very excited. Will misses
him a lot. And then Will and I are going
to go to San Francisco to see Cal at some point,
maybe October.

Speaker 2 (02:41):
Oh well, that'll be good. That'd be a good time
to go.

Speaker 1 (02:44):
Will has never been to San Francisco. Oh good, you
guys will have a great time. Well, now that Will
works for me. It's like hit my YouTube channel and
editing my videos. His. As his employer, I can give
him whatever time off I would. That's amazing. That's great,
it really really is. And you know Will's doing his
own videos now on his channel. And did you see

(03:06):
the one I shared and.

Speaker 2 (03:08):
Shared it with me and I don't remember where I
was or what I was doing, and I'm just watching
watch it later. And I as you were talking about that,
I realized I never went back and watched it later.

Speaker 1 (03:17):
So I'm hilarious. It's like I survived the night in
a one star hotel. Yeah, it is ha hilarious. I
was like, Okay, he's he's going to figure this out.
It is so good. I feel like a little bingo
card of what might happen in a one star hotel.

Speaker 2 (03:32):
All right, I'm gonna have to look at that later.

Speaker 1 (03:34):
It was so funny. Anyway, He's having a great time,
and I'm loving working with him and having him edit
my videos. So yeah, I love that for you both.

Speaker 2 (03:44):
All right, So we have a celebration from Susanne and
New Zealand. Susanna, Hyjeni Sherry. I don't know where the
time is gone, but I am celebrating my six year
fast aniversary this August, actually August nineteenth, twenty twenty five.
So when this comes out.

Speaker 1 (03:59):
That's so cool. This comes out August twentieth. Yeah, so
the day, hooray.

Speaker 2 (04:03):
So it happened faster vailorating with you six years. It's
hard to believe that I've been doing if for this long.
Was even more unbelievable to me is that I've maintained
my approximately forty pound weight loss for this long after
decades of losing and regaining the same thirty pounds. For
those interest in my stats, I'm five foot nine and
I weighed about one hundred and ninety eight pounds when

(04:25):
I started IF, though my highest weight was probably in
the range of two fifteen, I had never managed to
get below one eighty with dieting. But now I'm easily
maintaining at one hundred and fifty five pounds, and I
kind of think I know who this is. I believe
she used to be in the community. I could be wrong,
but not in our community like long ago in.

Speaker 1 (04:43):
A Facebook Facebook world. Yeah, she says yep.

Speaker 2 (04:47):
I was a YEO dieter and it was really painful
being on the dieting treadmill. I spent decades doing local
calorie dieting. I would lose thirty pounds and then I
would gain it all back plus a bit more. Each time.
I was miss because calorie counting is no fun and
I was hungry all the time. So the second I
got to a lure weight, I would stop dieting and
then boom, all the weight would come back to make

(05:09):
matters worse. When I hit my late fifties, I started
to experience a lot of pain from all the inflammation
in my joints. I was starting to.

Speaker 1 (05:16):
Really really feel old.

Speaker 2 (05:19):
IF to the rescue. Little did I know that along
with the forty pounds I would also lose a whole
bunch of health problems. I don't miss those one bit.
Here's to no more planter feesc itis, dry eyes, high
blood pressure, calloused feet and elbows, red bumps on my arms,
and no more joint pain and who knows what else
I haven't even noticed that has changed for the better.

(05:41):
I'm turning sixty three this year and I feel amazing
along the way. I have planted many seeds and quite
a few have sprouted. Many friends and family members now
practice IF with me, and it's fantastic to see them thriving.
Thank you for everything that you do to spread the
word on this health plan with the side effect of
weight loss. Yes, it's the best and so are you.

(06:02):
And a special shout out to Roxy, who spreads the
word in Spanish.

Speaker 1 (06:07):
Yeah, I love it. So Now we have a question
from a listener. This question is from Curious in Murphrey's Burrow. Hi,
Jen and Sherry, I love your podcast and I listen
as I walk in my neighborhood every morning. I have
a question about botox. I know with the intermittent fasting lifestyle,
we get more autophogy than we were if we were
eating all day, and I'm so glad for that. I

(06:29):
want my body to keep itself clean and trash free.
Because botox is a cosmetic toxin, I'm wondering if the
results won't last as long for intermittent fasters as it
would for non fasters because of autology. Have you had
any anecdotal responses for botox specifically or any other cosmetic applications.

(06:50):
Thanks so much, looking forward to your responses. Such an
interesting question.

Speaker 2 (06:54):
Yeah, And you know, I kind of feel like maybe
at some point in this podcast, somebody asked a question
about botox because I know I've researched this. For some reason,
it is in the community. I feel like it was
in the community. But in the community, that's what I
think it may have been. And they noticed that, like
they felt like they were having to get botox more often,

(07:17):
and they wanted to know if it had to do
with fasting. But what I learned when I did that
deep dipe is that as you get it more often,
your body is less responsive to it, oh in some cases,
and so it doesn't last as long that you have
to get it done more often or that sort of thing.

(07:39):
So that has nothing to do with fasting, because that
would be anybody. And I did look into like whether
or not atophagy impacted the botulism toxin or whatever, and
it's a really complicated process, but the end answer is
atophagy should not impact the lasting.

Speaker 1 (08:01):
Effects of botox.

Speaker 2 (08:04):
So as from hearing anybody, you know, I haven't really
heard anything other than the person who's concerned that she
was having to get it more often.

Speaker 1 (08:14):
So yeah, that's that's.

Speaker 2 (08:16):
All I have for that. Have you heard of anything else?

Speaker 1 (08:19):
Jin No, that is a great question though, And I
could you know, see theoretically how the body's clearing out
something weird. Just because you couldn't find anything about it, mate,
that doesn't mean that it's inconceivable that it could happen.
So I don't know. Yeah, very very interesting theory behind that.
But yeah, I'm just gonna let my four he be

(08:39):
all wrinkled. Well, you know, would you get botox?

Speaker 2 (08:43):
I recently have read some information that people think it's localized, Yeah,
but it can actually it actually goes systemically.

Speaker 1 (08:54):
Ooh.

Speaker 2 (08:54):
And I had no idea that there is like a
real risk of people having issues with like problems swallowing
later or like systemic issues in their body from BOTOXI
and yeah, I never would have thought about that. I mean,
I know they use it for people who have hyperhydrosis,

(09:17):
like excessive sweating, like they can do botox in your
armpits to reduce the amount of sweating, or they use
it a lot for TMJ management or people who have
headaches for like tension headaches, that sort of thing. So
it has a lot of medical applican, you know, applications
beyond cosmetic. And I've never really thought about it having

(09:38):
a lot of risks involved. And I actually encouraged my
husband to look at it because he's a hyperhydrosis person
and he was just like, Nope, absolutely not not doing that. Whatever,
he's not doing it. He's like, I'll just be sweaty.
But yeah, when you think about it and that from
that standpoint, and you know, it's like I was just

(09:58):
reading Curious and Murphrey's Burrow where you said that you
want to keep your body clean and trash free, but
yet botox is a cosmetic tals and so I mean,
I'm not trying to sway you one way or the other.
It's your right to choose whatever you want to do
to beautiful.

Speaker 1 (10:17):
Yeah, we all make choices. That might not be the best,
and we choose them anyway.

Speaker 2 (10:21):
Right, Yeah, but I did just want to throw that
out there. I do think there's a misconception that it
is completely you know, risk free, and they's so interesting.
People who do these injections don't often tell you all
the risks involved, or they might give them to you
on a very fine print thing they want you to
sign that you didn't they.

Speaker 1 (10:38):
Might not even know them.

Speaker 2 (10:40):
It's true, it's true, So that no idea, just I
wanted to throw that out as something as kind of
a cautionary tale to look into.

Speaker 1 (10:49):
So that's so into. There's some TV show I like
to watch The Middle on Peacock to fall asleep to.
Every night, I set my TV sleep timer, calms my
quiet brain, and I watch part of an episode of
The Middle till I fall asleep and the TV turns
itself off. But there's some show on Peacock that I
don't know. I've never watched. All those like Botched and

(11:10):
all those shows you watch any of those?

Speaker 2 (11:12):
No, not really, but I know what I was talking about.

Speaker 1 (11:15):
Doctor Debro is that his name. There's like some new
reality show that I saw in Peacock and it's about
people who are reversing cosmetic procedures and talking about all
the procedures that they've had and now they want to
look more like real again, and like maybe that's the
trend is naturally. I'm like, oh, I hope the trend
is natural. I'm very natural. I'm on trend and I

(11:37):
didn't even know it. But it was just very very
interesting to look at all the procedures they had had,
and I just watched it a little bit. I didn't
watch the whole episode because I fell asleep. But people
are saying I've had too much plastic surgery time to
start undoing some of like Brazilian but whatever. I don't
even know what they all are and its jobs and

(11:58):
all the different things that you could do, and so
I don't know. It's big business. I think it's big
big business. Also telling us that we're not good enough
the way we are.

Speaker 2 (12:08):
Yeah, yeah, well, and you know trends change, yep, right,
I mean to make up trends change. They doing trends change.
We've got through your periods of you know that you
want the wafe like look and then you want the strong,
lean look, and then you know, we've gone through this
voluptuous body acceptance. You want the curvy, big booty look,

(12:35):
you know, and people are.

Speaker 1 (12:36):
Boot and plants, people are getting butt and plants.

Speaker 2 (12:38):
People are doing things to their bodies to try to
do that look. But then what happens when the trend
changes and now you're off trend? And so I mean,
there is a real power in just accepting the body
that you were born into and loving it and nurturing it.

Speaker 1 (12:53):
I think, well, it also makes me really really grateful
to have loved the life that I live as a
school teacher where I mean, I know everyone feels pressured
to look a certain way whatever, just in society in general,
but in the school teacher world, we were not all
out getting a bunch of right, no cosmetic surgery. But
if you lived like, for example, if you'd lived in
La you would feel very pressured. If you're in that

(13:16):
world where everyone is doing it. Yeah, so I go
to do it.

Speaker 2 (13:21):
I you know, I was talking to you in Roxy
about my double chin that I've had my whole life,
and I actually had a plastic surgeon approached me in
the grocery store once and hand me a business card
and said, you know, you're really beautiful. But if I
could do some work on your chin and your jaw,
it would really accentuate your beauty. I mean, first of all,
what a horrible way to approach a potential client. Secondly,

(13:43):
you gave me a little complex about my double chin.
But you know, Roxy and I were talking in the
car on the way home. You're like, you know, if
they could go in there and firm up my underchin,
get rid of my little double chin, I'd let them
do it. There weren't a lot of complications involved.

Speaker 1 (14:00):
That's the thing, though, You don't know because you look
at at people who have had so much work done
and they don't look human anymore, right, They look like
you remember, did you see the Hunger Games? No, oh,
this is so good the Hunger Have you read the books? Oh,
my gosh, the Hunger Games so good. The books are fabulous.
I just really really liked. Yes, But there's a in

(14:21):
the movie. There's a place, and in the books that
the capitol, the capitol where all the people live who
are like controlling all the districts whatever. And it's just
like crazy the way that they look in their exaggerated
features and their hair and everything. But there's one guy
on that show on Peacock whatever it's called. I can't
think of the name of it, and it's I think
it might be on another like bra though I don't.

(14:42):
I don't know what it's on, what network it's really on,
but they show it on Peacock. And he looked like
I was like, he looks like one of those guys
from the Hunger Games. The way his hair and like
his everything was different. He didn't look real. Yeah, And
so if you live in a part of the country
where that's just normal, they'd probably look at me and thing,

(15:02):
what's wrong with her?

Speaker 2 (15:03):
Right?

Speaker 1 (15:05):
I got all the flabby whatever? Whatever is it? The pressure,
the pressure to look a certain way? I don't know. Yeah,
so much to think about.

Speaker 2 (15:13):
Yeah, well, all right, So we have a question from
clean Fasting in Colorado. They wrote, I have been clean
fasting since May of twenty twenty four. I had good
success at the beginning, losing thirty five pounds in the
first six months, but for the last five months I
have been stuck between two hundred and forty and two
hundred and forty five pounds. I know my food choices
have a lot to be desired, but I'm wondering if

(15:35):
I still get into fat burning even with the poor
food choices. I usually have a four to five hour
eating window, with an occasional seven or eight hour window
maybe one time a week.

Speaker 1 (15:46):
All right, so clean fasting in Colorado. Here's how your
body has answered the question for you, are you losing fat?
If the answer is no, then you're not getting into
fat burning, and so your body tells you the results
that you're getting illustrative. What you're doing is a fat
loss protocol for you. So I want you to think

(16:08):
back to what you did for the first six months
when you were having success, and I want you to
ask yourself this question. You be curious about what the
answer is. Was I doing something different for those first
six months? Have I allowed window creep? Have I allowed
more foods to slip in? And if the answer is no,

(16:29):
you haven't done anything differently. You are still doing the
same thing. You're not having longer windows than you were.
That's important to know. It just may be that the
thing that was the weight loss protocol for your first
thirty five pounds is no longer the weight loss protocol
for where you are now. So whatever you're doing right
now is supporting your body staying at two forty to

(16:53):
two forty five. And so you're going to have to
make some changes to get the scale moving again. And
if you feel like your food choices leave a lot
to be desired, you already know that, and that we
really do. You know, I've said this before, said in
one of my books. You know, when I was a teacher,
and you know kids are having an issue. If you

(17:15):
say to the kid, tell me what you did wrong,
they always know. They tell you they were like, well
I did this, and they know what they did wrong.
So if I said to you clean fasting in Colorado,
tell me what you think your problem is and you say, well,
my food choices have a lot to be desired, you
already know that deep in your heart. We really really do.
And so how can you choose the foods that support

(17:38):
your goals? And I'm not telling you have to go
on a restrictive diet. There are lots of delicious, satisfying
food choices that you will enjoy that will also match
your goals. We don't want to feel deprop we don't
want to cut things out, but we do want to
eat healthy foods. And I know that that's kind of

(17:58):
tricky in today's world of ultra process to foods everywhere
we go, and that might be what you're used to eating.
That was certainly what I was used to eating. And
when I changed the foods I was eating, I felt
better and I also lost weight more quickly. This was
the spring of twenty fifteen when I was wanting to
get to my goal a little bit faster, and I

(18:19):
just stopped eating ultra processed foods and I stopped drinking alcohol.
For about ten weeks, I was losing two pounds a week,
and I was just eating real foods until I was satisfied.
Every day. I wasn't restricting carbs. I was eating tons
of potatoes, baked potatoes. I was eating lots of beans,
I was eating berries. I wasn't restricting fat. I was
putting lots of butter and sour cream on my potato.

(18:39):
I was putting cheese on my black beans. I was
sautanging vegetables and butter. Everything I ate was delicious and
it was real food, and I ate until I was satisfied.
I was just keeping myself in a window. You know,
I can't really tell exactly how long my window was.
Every day it wasn't always the same, but I was
waiting until I got home from work, so it was

(19:00):
probably a little shorter during that period of time than
it's been at other parts of my journey. But I
was losing, like I said, about two pounds a week
because I was really focused on eating high quality foods.
I stopped going through the drive through, I stopped eating
out at restaurants. I just cooked at home, and I
made delicious, satisfying food. I didn't feel it all deprived.
So the first thing I would do is really look

(19:22):
to those food choices that are not serving you well.
And for me, you know, that's setting yourself up for
success at home. When you go to the grocery store,
you're determining how your week is going to go based
on what you put in your cart and choose foods
you love. Like I know we've been, you know ingrained
to think that potatoes are not good for weight loss.
But when I was eating whole, real baked potatoes, I

(19:44):
was so full and satisfied, right, and it worked so
well for my body. Yeah, in a way that like
diet foods never did. And also, you know, you say
you're having maybe one seven or eight hour window a week.
I would really try to narrow that down to just
five hours a day, five hours a day, delicious food
until you're satisfied, real food up the quality. See what happens.

Speaker 2 (20:08):
Yeah, and I just wanted to touch on you know,
why would your food choices impact your ability to get
into fat burning. Well, think about it, like, Okay, when
we talk about calories, we're really talking about energy, right.
A calorie is an energy. It's a unit of energy.
Sure of heat actually, right, okay. So you're taking in

(20:34):
this food and when you choose less than optimal food choices,
they usually are nutritionally void but calorically dense, right, Okay,
like potato. So it becomes really easy to over consume
these foods, which means at the end of your eating window,

(20:56):
you may not feel stuffed and gross, but.

Speaker 1 (21:01):
You had to eat.

Speaker 2 (21:04):
More energy then you may have needed in your eating window,
because your body doesn't really get the sense that it's
full and it's satiated until you have taken in enough
nutrition for your body to say, Okay, I've got what
I need today. So poor food choices, when consumed day

(21:25):
after day after day, they impact your abilityshipt into fat
burning because you are likely over consuming what you need
in your eating window. And if you think of your
body like a gas tank, you know, I think of
my liver like a gas can, right, That's where your
food's converted into glycogen. It goes to your liver, and
our goal every day is to burn all that energy

(21:48):
out of our liver so that we have to tap
into fat burning. But if you are overfilling your liver
and it's not getting to the empty part to where
it taps into fat burning, then that's how you know
that your food is negatively impacting your ability to shift
into fat burning yep. So I mean that's just something

(22:08):
to really kind of keep an eye on. And I
agreed with Jen that's seven to eight our window. Maybe
when you're a maintenance you'll have the flexibility of being
able to have one day a week with a longer window.
But while you're really trying to get your body to
shift into fat burning and stay in a fat burning zone,
I think you're tighter. Eating windows seven days a week,
barring special occasions like weddings or anniversaries, vacations is going

(22:31):
to serve you the best.

Speaker 1 (22:32):
Yep. And I wanted to really hit that one more
time about what Sherry was talking about about the way
the food makes you feel satisfied. And I gave this
example in a recent YouTube video I did, am I satisfied?
You know, physical satisfaction is really important. We want to
feel full. And I just talked about how when I
ate those big baked potatoes, Like imagine the volume of

(22:53):
a big baked potato, how fluffy and big it is
that gets in your stomach. It fills you up, and
it also it takes a long time to digest because
of all the fiber. I always eat the peel because
I love the peel too, But that's going to fill
you up and keep you satisfied versus if you had
an exact equal number of calories of potato chips. Think

(23:14):
about how light that bag of potato chips feels in comparison,
and it's been so processed. You eat it and it's
like your body barely even registers food is coming in.
It's like dehydrated. It doesn't have any water in it.
You know, there's research doctor Barbara Rolls who's done a
lot of research on satiety. Food that has a lot
of water in it naturally fills you up more versus

(23:38):
dehydrated food, which really explains by crunchy things like potato chips, crackers, chips,
all those things like that don't really fill you up
because they're dehydrated. So dehydrated food does not fill us
up as much or satisfies as much as the hydrated
food like that potato. It's not that you use.

Speaker 2 (23:57):
Potato chips as an example, because when you were starting
to talk, imediately went to Google and I wanted to
do a comparison, and I used French fries. Okay, so
three ounces because volume of food matters too.

Speaker 1 (24:09):
We have structured cups, and Barbara Rolls's research found that
we tend to eat the same weight of food every
day too. So if you're eating really light food, that's
not going to add to your weight of food, so
keep going.

Speaker 2 (24:24):
So okay, So a three ounce serving of French fries
contains around two hundred and sixty five calories, thirteen grams
of fat, and thirty five grams of carbohydrates. So that's
three ounces of French fries.

Speaker 1 (24:36):
How many calories was that?

Speaker 2 (24:38):
That was two hundred and sixty five Okay, okay.

Speaker 1 (24:42):
Not the small small amount of fries, right, that's not
that is mount exactly. Your mouth is barely going to
know you ate that.

Speaker 2 (24:50):
A five point two ounce baked potato one hundred and
ten calories, zero grams of fat as it is, right
frey addy thing to it, twenty six grams of carbohydrates,
two grams of fiber.

Speaker 1 (25:08):
So you're eating twice as much heaviness and getting half
the number of calories. Not that we want you to
start counting calories. That's nice, Okay, less.

Speaker 2 (25:18):
Than half, right, Yeah, So you're getting twice as much
food density, almost twice as much food density for less
than half of the energy in it.

Speaker 1 (25:31):
And I think about potato is more delicious than French frosts.

Speaker 2 (25:34):
Yeah, and that fiber that's going to stick with you
a lot longer. So anyway, that's just something to think
about when you're choosing foods. You know which food is
closest to its natural form, and then choose that.

Speaker 1 (25:50):
Yep. So, and I get it.

Speaker 2 (25:51):
I'd rather have tater tots and to make potato any
day of the week.

Speaker 1 (25:55):
Oh now, there's room for some tater tots here and there.

Speaker 2 (25:57):
I do like a good tater tot, right, But so
you know, every once in a while I'm going to
choose thetto the potater tot, because I just really want
potato tot. But on a day to day basis, I'm
going to say, Okay, which food is going to better
support my goals, and I'm going to choose that potato.

Speaker 1 (26:14):
Yep. I ate a lot of potatoes during that period
of time when I was losing weight so quickly, and
I was so full and satisfied every day. It's certainly,
you know, for someone at that time. You know, I'd
been on the diet roller coaster for a lot of years,
and it just felt great to not be worrying about
how much I was eating. I was just eating until
I was satisfied, and the food was so good. It

(26:35):
wasn't fake, it wasn't.

Speaker 2 (26:36):
Weird, and it doesn't have to be complicated, right, I
wasn't I didn't prepare you all meals, yep.

Speaker 1 (26:43):
I didn't feel restricted. And that's the goal. What can
you eat that makes you still feel good? And that
My YouTube video is am I Satisfied? And I talk
about three types of satisfaction physical, emotional, and nutritional, and
I think all of those are important. So now it's
time for our segment called What's your why. And of

(27:04):
course most of us begin intermittent fasting with weight loss
as part of that why, and that is definitely appropriate,
But there is so much more to what intermittent fasting
can do for us beyond weight loss, and I genuinely
believe that when your why is deeper than weight loss alone,
you're more likely to find long term success and you
view intermittent fasting as a lifestyle.

Speaker 2 (27:25):
So this week we have a wife from Beth in
the UK. My why is one I hope may motivate
others who have not even realized the impact IF can
have on a particular issue, acid reflux. After a battle
with bolimia as a teenager and young woman, I ended
up permanently damaging the lower esophageal sphincter of my stomach,
which is the valve that keeps stomach acid in. This

(27:47):
means a lifetime of acid reflux and gird symptoms and
a stomach that is very sensitive to foods. I have
many regrets about how I have treated my body in
the past, but happily, by the age of twenty five,
I won the battle against purging. I've done a lot
to clean up my diets since then, as ultra processed foods, alcohol,
and spices can trigger my acid reflex. Overeating also does

(28:11):
not help, and this is a battle I'm still working
on as the binge mindset is hard to shake. Even
long after the purging stops. I was popping and acids
PPIs PPIs, Yeah, prescription PPIs regularly to deal with these symptoms.
But I am uncomfortable thought of a lifetime on these

(28:31):
medications as I know it may affect my gut microbiome.
Aside from the bouts of severe acid reflex, I am
now very healthy. I strengthen cardiotrain six days a week,
I eat clean most of the time, and I take probiotics.
I am a healthy weight and I'm happy where I
am physically. If has still changed everything for me. As
I now give my digestive system eighteen to twenty hours

(28:54):
of rest most days, it seems to reset my stomach
acid completely. This means no more acid reflex that needs medication.
I rarely use medications now. I can even eat and
drink things that used to trigger my acid reflex attacks,
such as some spices, pizza, and even some wine. Perhaps
because my stomach gets a decent rest every day and

(29:15):
the acid levels are more controlled. I have helped me
control my lifelong digestive issues, and I'm hugely comforted that
I have a strategy I can continue to use to
minimize the discomfort I used to use medication for. It
is liberating to be able to eat relatively normally without
worrying about what may or may not trigger a bad
bout of reflex. I have as hugely reduced any over

(29:38):
eating too. I'm not having nearly as many binge urges,
and I'm listening to my fullness signals, which is another
benefit that ultimately reduces acid reflex attacks. I stopped IAH
for a period of time last year, and my symptoms
came back full force, constant stomach gripes, acid reflex, and indigestion,
as well as needing to take daily PPIs again, then

(30:00):
weight gain on top of everything else. I will not
be making that mistake again. I don't think anybody initially
thinks about preventing or improving acid reflex as a benefit
of IF, but it is the most vital one for me,
and it is the reason why I will continue to
do IF in the future. I would highly recommend anyone
who has chronic acid reflex and indigestion to try if.

(30:21):
I love the podcast and I wish I had Fast
Feast Repeat at the age of eighteen so I didn't
have to spend years abusing my body. Thank you so
much for helping me, Bet, I love that so much.

Speaker 1 (30:31):
Me too. That's huge.

Speaker 2 (30:33):
Yeah, all right, so we have a question from Forever
Fasting in Phoenix. Hi, Jin and Cherry, thank you so
much for all you do.

Speaker 1 (30:41):
I just love talking about.

Speaker 2 (30:43):
The fasting lifestyles and all the amazing things it can do.
All the research is just amazing. I have so many
amazing things that fasting has done for me. I've listened
to all the episodes of both FFR and Intermittent Fasting
Stories with Jen. I've read so many of the fasting books,
just getting all the info that can it helped me
in my journey. Some background on me. I have been

(31:03):
fasting since August of twenty twenty two. I've settled into
a four to five hour window, sometimes longer windows on
weekends or vacations, but could be shorter if I'm working too.
I've been cleaned fasting since the beginning. It's been a
journey and I wouldn't change anything as I love the lifestyle,
but I haven't had a lot of weight loss. I
do see body composition changes, and I think staying at

(31:25):
weight maintenance range without gaining is also a big win
my questions, Sugar and overeating seem to be a sticking
point always that creeps back in. Even when I'm getting
traction with losing the desire ten to twelve pounds, my
cravings and overeating seem to set me back every time.
I notice when I cut out processed sugar carbs, it

(31:46):
makes a difference on the scale and how I look
and feel and the cravings. But the problem is as
soon as I add any sugar or processed carbs back in,
I seem to have no control. So that's my question.
I feel appetite correction is there, but I'm not listening.
I just keep overeating even when I'm full, especially if
it's when I'm indulging in the sugary, heavier carbs. It's

(32:07):
almost like a habit cycle. I will do good for
one to three weeks with only fruit, sugar, and no
processed carbs, and then if I get off or binge
for any reason, it can take weeks to redirect to
the foods that work better for my body and show
me results I'm looking for. It feels like this diet
mentality creeps back in from all the years and all
the diets I've ever done, which is everything. I would

(32:28):
love your thoughts on how to work through these sugar binges,
overeating and overeating beyond soatiety. Recently, I started opening my
window at twelve thirty ish to four thirty to five
ish to try and have better control and not overeating
and possibly sleep better. In the past, my windows were
more two to six thirty or seven. Do you have

(32:49):
any advice? My stats are below. I'm forty seven female,
five to four one hundred and fifty ish pounds. I
have gotten to one hundred and forty three with no
sugar process foods, but I usually hover around one fifty one.
Forty ish is what I'd love to weigh. I got
to one thirty eight on a macro diet, which did
feel good, but it was not sustainable. My windows Monday

(33:11):
through Friday or four to five hours Saturday and Sunday.
I try to keep five to six hours and also
on vacations. I love all that you do and thank
you for always sharing these stories, as there's always a
takeaway that I learn.

Speaker 1 (33:25):
All right forever fasting in Phoenix. I totally understand the
struggle that you're having, and you know what it is.
It's the sugar and the ultra processed foods. And we've
talked about this before on the podcast, but I think
it's really important to keep coming back to it. And
you know, have you read ultra Processed People? I would

(33:46):
encourage you to read that, and that might really help
you because you'll realize that these foods, these ultra processed
foods are literally designed in a lab so that you
can't stop eating them. And when you understand that, it
helps you recognize that it's by design that you over

(34:06):
eat these foods and you over consume them. They're also
not giving you the society that we just talked about
in the previous question, the importance of food choices, and
they drive you to overeat them for multiple reasons. And
I want you to really think about this also, the
way that an alcoholic thinks about alcohol addiction. This relates

(34:28):
to my own struggles with alcohol. I was not an alcoholic.
I wasn't someone who didn't think I could stop. I
didn't feel like that. But when I would have a
drink of alcohol. Then my inhibitions are gone. Then I
want another drink of alcohol. And so I knew that
that was not helping me feel my best, and so
I would stop drinking for a period of time, and

(34:51):
then I felt better and I'm like, yeah, I shouldn't
drink anymore. And then I would go somewhere for the
weekend with my college friends. And there are also all
those you know, drinking triggers, because that's what we always
did in college and every time we got together. So
I would drink some more and I'm like, oh, as
long as I just drink a little bit throughout the week,
it's fine. And so then sure enough, now I'm having
wine every day again. You know, one glass, two glasses.

(35:14):
You know that's not problematic, right, Well, I couldn't sleep well,
I didn't feel my best, and so I get in
that cycle over and over again. Finally I got tired
of feeling that way. I got tired of waking up
in the middle of the night after two glasses of
wine with my head pounding, feeling terrible, and I'm just like,
you know what, I've had enough. And so, even though

(35:35):
I wasn't an alcoholic, my brain did respond to it
in a way that wasn't good for me, and so
I'm so much better to drink zero alcohol. This process
took me years. Sheery, When did I first start talking
about alcohol after I went through menopause?

Speaker 2 (35:50):
I mean, yeah, probably when you when you lived in.

Speaker 1 (35:54):
Your Dresden, the Dresden my house. Yeah, yeah, when I
looked at that's when I was going through mentopol and
my body.

Speaker 2 (36:01):
Sort of noticing you weren't sleeping.

Speaker 1 (36:03):
Well, that's when my sleeping got worse and I connected
it to alcohol. Prior to that, you know, I'm sure
my body didn't process alcohol great looking back, you know,
in college, while I would be the one that would
be yeah, I never handled it as well as my friends.
They could drink twice as much as me, and I'm
the one who feels terrible and they're just fine. Right.
But I finally realized it wasn't doing any good. So

(36:23):
it probably took me three years to work through that
process before I got to the point where I really
was ready and I gave it up. And do I
miss the taste of a crisp white wine and champagne? Yeah?
I love those. I wish there was a non alcoholic
version that tasted the same, but there isn't. I gave
it up. So you may find that sugar and ultra

(36:46):
processed foods that you cannot stop eating and binging on
and overdoing, are like alcohol for so many people. And
you know you said that you seem to have no control.
As soon as you add in the on the processed carbs,
you seem to have no control. That was me. As
soon as I would have one glass of wine, then

(37:07):
I would have another glass of wine, and now I'm
eating things I wouldn't normally eat, and so my inhibition
is out the window. So I know that we have
that rebellion in us where we feel like we shouldn't
have to give something up. I get it because that
was me with the wine and the champagne and the alcohol.
I didn't want to give it up. I wanted to
be someone who could just drink one glass of wine

(37:27):
and then feel great and it's no big deal. But
that is not me. I can't do it. When Cherry
and Roxy were here, they drank wine, they had alcohol.
I served it to them. I didn't drink it. I
didn't have any and I had just a great time
with them. You know as much as if I had
been drinking too but even better because I felt great
and I slept great. It doesn't affect them the same

(37:49):
way it affects me. And so this is the time
to really really be honest with yourself and say is
this serving me? You know, because you said it can
take you weeks to redirect to the foods that work
better for your body when you really hit that rock
bottom of feeling like I remember the night I woke

(38:09):
up and said this is the last time, and it
was I'd overdone it because I was celebrating it was spring,
it felt great. I drank too much more than I
would normally drink, and I felt awful and I said
I'm done, And that was the time that I meant it.
So I think you're somebody that should not have processed

(38:30):
sugar and ultra processed foods. But again, remember me talking
about that delicious baked potato. There's so much good food
you can have, and you can eat fruit you talked about.
You feel great when you have the fruit. It's just
a matter of not feeling restricted and not telling yourself
that you're missing out. And there are people who give
up sugar permanently because they can't handle it.

Speaker 2 (38:52):
Yeah, And you know, I recently read something and that
is like when people say, once I have a bite
of something sweet, like I can't stop eating it. So
they have discovered that when people digest sugar and fats,
their digestive track like basically releases chemicals like opioids. Yeah,

(39:18):
and so opioids are a byproduct of digestion when we
eat large amounts of sugar and fat, and so as
your body starts to release this, then your body wants
more and more, and that can lead to that binging
and overeating. And then you know, there's also people who
are just chemically wired. They have different levels of chemicals

(39:41):
in their brain that make sugar really really appealing to them,
much like alcohol is appealing to an alcoholic and it
lights up different areas in your brain, and you know,
you kind of have that initial feel good response until
you've overdone it and then you don't. Then you don't
feel good and you feel bad and you feel like

(40:02):
you failed yourself or whatever. It's a vicious cycle. So
I would really identify you say, you do great for
a couple of weeks and then you end up going
off on a bench. See the next time you feel
like I really want something sweet, try to stop and
identify what's driving that, because a lot of times it's

(40:23):
looking for comfort or you're looking for you're looking to
feel good. And if you can figure out kind of
what's driving that desire to eat something sweet, swap that
something sweet with something else that makes you feel good,
whatever that is, whether it's dancing in your kitchen, whether
that's going for a walk, what's playing with your dog,

(40:45):
calling a friend for me, I get on my rebounder.
Find something else that makes you feel good if that's
what you're looking for, and replace that sugary treat with
something else that's going to benefit you.

Speaker 1 (41:00):
Yep, and look, I get it. I wish I could
have one glass of wine and feel great. And I'm
a little mad sometimes that my body doesn't do well
with alcohol. So it's fine to feel that way, But
when you recognize that your body needs something different, it's
really powerful. All right. We have a question from Kristen
and Milwaukee. Hi, ladies. I recently had my fasting glucose

(41:22):
insulin and A one C done and I was so
excited when the results came in for the glucose and
insulin tests. The following day, the A one C came
back and I'm borderline high. I have a family history
of diabetes, and according to Zoe, I don't process sugars well.
I'm also struggling to lose any additional weight, even though
I'm fasting an average of eighteen point five hours per day.

(41:44):
I guess my question is, am I considered insulent resistant?
How do I lower that A one C when my
other numbers are great? Is this possibly why I can't
seem to break a plateau? Stats below? And thank you?

Speaker 2 (41:56):
So.

Speaker 1 (41:56):
She's been doing intermittent fasting since April of twenty twenty three,
age forty one, height, five foot four, weight one sixty
one point two plateau for a year. A one C
five point four glucose seventy seven, insulin three point seven.

Speaker 2 (42:11):
Okay, first of all, your numbers look amazing, and I'm not.
I don't know where I don't have If somebody told
you five point four is world and high, I don't
know what scale this is from, I don't, yeah, I literally,
I'm like, did they adjust this again? Five point four
is considered a normal A n C. I mean anything

(42:34):
below five point seven. If you told me you were
five six point six, I'd be like, oh, you're right
on the edge. But five point four is right in
a healthy normal A and C level where your glucose
is seventy seven, your insulin is three point seven. When
you take that and you put this into a homer
IR calculator, and I use one from the blood code.

(42:55):
It's a website. You can look this up. It's h
O M A DASH. I are type in homa IR
blood code. It's going to take you to website. You
put in your fasting glucose, you put in your fasting
insulin levels, and it calculates your insulin resistance score. And
a healthy range is zero point five to one point four,

(43:16):
with less than one point zero meaning you are insulin sensitive,
which is optimal. Your score is zero point seven, So
your insulin resistance score is optimal. Now who knows what
it was before, but whoever you're doing right now, you're
doing great things for your insulin sensitivity. So does that

(43:39):
have any new y You can't break a plateau? No, no, nope,
it is not. So it sounds to me like you
need to make some tweaks. And if you'd like to
write back in for some help and trying to figure
out how to do that. I'm happy to help you.
I can tell you right now that you say you're
fasting an average of eighteen point five hours per day.

(44:01):
The first thing I would tweak is you're eating windows.
Make sure that you are hitting eating windows of four
to five hours three to five hours variable. When I
say three to five hours, that means some days you
may not be as hungry and you just don't need
as much, or maybe you eat a bigger meal and
you're satisfied after three hours, you're satisfied, shut it down.

(44:23):
Some days you may have a more leisurely window. You
might nibble here and there and it might be five hours.
But keep that five hour boundary is like your hard
boundary for your eating window, and that should really help
you shift into fat burning every day. Yep, all right,
we have a question for Matt and Israel. I'm a
forty five year old man, I work full time and

(44:44):
I am a husband and father of four wonderful kids.
I have lost significant weight twice in the past, once
with weight Watchers and in the last two years looked
on agast As. Despite working out a few times a week,
the weight was piling on and I ended up being
the heaviest I've been in my life. I've been loving
and I have lifestyle about three months now and I
feel so much better, and I've enjoyed both scale and

(45:04):
non scale victories. I usually keep to sixteen eight, but
on days I can do seventeen seven on occasionally even
eighteen six. My window closes by eight pm at the
latest and then opens it again between noon or one pm.
My question is this living in Israel, we are currently
being attacked nightly. A few times a night, we are

(45:26):
woken up by air raids irons and have to go
up and go to our bomb shelter room. Just playing
havoc with my sleep patterns but also my hunger patterns
and my ability to keep to my window. What do
you suggest I can do to take this highly stressful
and unusual situation into account. I love the podcast in
the chats, thank you for your support.

Speaker 1 (45:45):
Matt. Oh my gosh, that is Yeah, that is heartbreaking
and I can't even imagine being in that situation as
with your family. Huh, that's really terrible. Yeah, that is
going to be an incredible amount of stress that you're
under these literally literally being attacked and having to go

(46:08):
into a bomb shelter. So, you know, thinking about you,
thinking about your family, thinking about your country, and everything
that's going on for you. This is highly, highly stressful
and an unusual situation. And I hope that it is
over very very soon and it ends. This is one
of those situations where I just want you to give

(46:28):
yourself grace and do the best that you can. I
have literally no idea how I would respond to that,
and I don't know. I've never been in a situation
like that. So you know, you close your window by eight,
and then the next day you're opening it at noon
or one. But then you're so stressed out, you've been

(46:48):
up all night, you're hungrier. If when you're feeling like that,
you know the next morning you're feeling tired, you're feeling hungry.
Here's something I've always noticed. If I didn't get a
good night's sleep and I'm feeling tired and hungry, eating
doesn't make me have more energy. It actually makes me
feel draggier. So perhaps you could think of fasting as

(47:12):
your superpower during those challenging mornings. Drink your black coffee,
rest if you can, you know, stick to your clean,
fast beverages. Maybe even delay your your opening a little bit,
give your body some time to relax, calm down, shift
into fat burning. You may need to actually shorten your

(47:33):
window a bit. You were going to say that too, Yeah, yeah,
you may actually feel better with a slightly shorter window. Maybe,
you know, give yourself a week of five hour windows
and see if that helps. And again, you know, drink
your coffee, rest when you can, drink some water and
just tell your body, you know, tap into some fat stores,

(47:55):
use some fuel that's already here. Maybe do some meditation
or whatever you do. Of good, we're on the same
page here, you know, work on some techniques for I'm
sure you're having a lot of anxiety. I'm having anxiety
thinking about you, Matt and your family. Yep, what do
you want to add to that?

Speaker 2 (48:13):
Yeah, I just think really you are living in a
very highly stressful and unusual situation zone.

Speaker 1 (48:18):
It's a war zone.

Speaker 2 (48:19):
So yeah, anything you can do to distress, and there's
so many different options, meditation, emotional freedom technique, tapping, kind
of do anything that you can do just to really
kind of reset your parasympathetic nervous system and to feel
more calm, and yes, get good sleep when you can
prioritize sleep and self care. But I'm with you in

(48:42):
the fact that you are having longer eating windows a
lot of times probably means that your body's not shifting
into the fat burning and you're not getting that decreased
hunger and balanced blood sugar that can really help you
make your fasting feel easier. So either open later or
close earlier, and then when you wake up in the morning.

(49:03):
If you close earlier, when you wake up in the morning,
you're going to be more deeply into the fasted state
and your hunger should be lessened. You shouldn't have as
much hunger during the day. Yeah, so being tired is
always going to make you feel more hungry. That's just biology,
and it's just something that unfortunately you'll just have to
you know, work through.

Speaker 1 (49:23):
So before we get to our tweek of the week,
I want to take a minute to tell you about
my books and which ones I recommend for you. You know,
I am a teacher and I always will be, 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. You want to start with
Delayed on Deny, which I think is the best quick
introduction to intermittent fasting out there. It's got the clean

(49:46):
fast in it and tells you why and how, and
it's also the one to recommend to friends who want
to get started with intermittent fasting. It's available in paperback
and hardback only on Amazon, and you can find the
ebook and audiobooks wherever you find your ebooks and your
audio books. If you want to dig deeper into the
concepts from Delayed on Deny, either on your own or

(50:08):
in a book study group, that's why I have Delay
Don't Deny Digging Deeper, and it allows you to really
reflect on each chapter and how to apply the concepts
into your own life. You know, reading a book is
one thing, applying it is another, and Delay Don't Deny
Digging Deeper was designed to help you apply the concepts

(50:28):
from Delay Do on Deny in a meaningful way. And then, finally,
if you're looking for a way to keep track of
all sorts of things such as your daily fasts you're eating, windows,
your daily weights, your weekly averaging, there's a graph section
you can graph your weight. I loved doing that like,
every single day when I was losing weight, I would
put a little dot on a graph where my weight

(50:48):
was and I connected it to yesterday, and so I like,
I did it manually. I know there are apps that
do it for you, but I don't think there's a
substitute for the tactileness of doing it yourself. You know,
I just really think that when you take the time
to plot it and look at it, it feels like something.
So the Delay Don't Deny Life Journal is what you need.

(51:09):
It's designed to last you for six months and it'll
be a great place to keep track of what you're doing,
what's working, and your overall progress. Delay Don't Deny, Digging
Deeper and the Delay Don't Deny Life Journal are available
in paperback on Amazon. 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

(51:30):
me might not be the one that works for you.
And that's why it is so helpful to hear how
other intermittent fasters are making intermittent fasting work for them.
This is from stuff from Oklahoma. She says, the clean
fast is easy, no exception let me read that again.
That's not exactly what she said. Okay, stuff from Oklahoma clean, fast,

(51:54):
and it is easy, no exceptions. Most of the time
we are at tempted to eat outside our eating one
dow so it's not because we're hungry, it's because something
we like to eat is in front of us, so
we mindlessly eat it. A tweak that helped me. If
the eating window is closed, absolutely no eating anything until
it's open again. If you know something will be going

(52:15):
on outside your usual eating window, then adjust you're eating
window times to accommodate that, or save the cake or
whatever it is for tomorrow's eating window if needed. The
next day, really evaluate if you still want it, then
don't cave just because the food is in front of you.
Delay if needed. I also think many people may have

(52:35):
eating windows that are too long that seems too long,
such as sixteen eight, unless maybe they're superfit already or
looking to maintain an ideal weight advice. I know this
is not for everyone, but I would say continue to
weigh often so weight does not sneak back on. Also,
like jin have a pair of honesty pants that are
not stretchy, be proactive. It's easier to correct a two

(52:59):
pound than a ten pound up. That is so true,
that it is so true.

Speaker 2 (53:03):
Yeah, all right, Well, we love to leave you with
inspirational motivational quotes, and this week we have a quote
by Jamie vern I don't is that how you say that?

Speaker 1 (53:14):
Vren Varron, I don't know va r.

Speaker 2 (53:17):
O n shared by Nikki Gentle. Reminder if you feel
off track, please remember there is no track.

Speaker 1 (53:24):
This is your life.

Speaker 2 (53:26):
It ebbs and flows and twists and halts and speeds up.
It all belongs. Stop trying to be a robot who
is productive and perfect all the time. You're not a robot.
You're human.

Speaker 1 (53:38):
Be alive to it all. Oh, I love that we
are not robots, Sherry, we are not robots. Thanks so
much for listening today. We would love to have you
join us in the Delay don Tonight community, where you
can interact with both me and Sherry plus the most
supportive bunch of intermittent fasters you'll find anywhere. Go to

(53:58):
Jen Stevens dot org dot slash community to join us.

Speaker 3 (54:02):
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 (54:14):
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 (54:34):
Until next week. Thanks for listening,