Episode 114: DEXA Scans, Toothpaste, GLP1s and Plateaus, 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:

Update:  Sheri’s lip stain is called Pretty Smart and you can buy it at Wal Mart.

Save $20 on Fresh Roasted Coffee: http://rwrd.io/ref_X1E47QS?c 

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!

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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.

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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.

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

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

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

Speaker 2 (00:51):
Sherry, I'm doing wonderful.

Speaker 1 (00:53):
How are you? I'm great? I finally got in my
life Prosanna, Oh did you Yeah? It's been too hot,
but then it was not as hotel I got in it.
I talked about my house, got struck by lightning. I
was like, oh, no, did it strike the so ona?
I didn't. I did, unplugg think about that same wall.
The wall of the garage is where the lightning struck.

(01:14):
So I'm just really lucky. But I got in there
and it was hot, but it warmed right up. It
was good. I really enjoyed it. I know I'm going
to really like it in the winter more than anything.

Speaker 2 (01:23):
You know something, I just questioned the GFCI outlets that yes, wet,
they trigger off. I wonder if they work like a
surge protector.

Speaker 1 (01:33):
I don't know. That's a good question. I feel like
the answer is no. I feel like no either, because
you had issues with your lights outside after the lightning strike,
and those for sure have the GFCI. Now, I don't know.
I don't know if they're like wired in these are
wired in lights, Oh they are.

Speaker 2 (01:50):
They're not on a plug.

Speaker 1 (01:52):
Sure, you're thinking about those on the plug that came on.
Yeah that yeah, those lights that plug still works. But
the outdoor lights that you flip on that are like
the the fight those don't work right. No, I was
thinking about those patio lights that turned on. What was
talking about is it was the wildest thing in the morning.
It was really really dark. It was early in the morning,
and I have this string of lights that runs along

(02:14):
where the gorilla is. There's like a pergola, and the
string of lights wraps around and it plugs into a
plug on the like a pot, and then it Usually
you would turn them on with a remote control. But
when the lightning struck, those lights just came on stayed on,
just like the lightning turned them on. Did you have
a power glitch? I don't know. I bet you did.

(02:36):
It was definitely lightning striking because our neighbor behind us
that it made their whole house shake. Yeah.

Speaker 2 (02:41):
I was gonna say, we have a lot of problems
with power at my house. There's a lot of big
old pine trees where I live, so anytime there's a
bad storm, they're always falling, and we have power in
internet shoes all the time.

Speaker 1 (02:52):
I had no idea.

Speaker 2 (02:53):
Ours was something that serge I have had a light
kind of has led lights in it. Okay, some light
insada And every time we have a power glitch, it
looks like a rave inside my sauna because as led
lights turn on and they're like flashing different colors, and
I'll come home and my sauna. I'll be like having
a dance party and I'll be like, oh, we had
a power glitch.

Speaker 1 (03:14):
YEP, I have had an electrician come. He's going to
come and fix that and also replace some really hideous
light fixtures that came with this health that I've never liked.
But he said LED stuff is very sensitive, and that
he said you need to go around turn on all
your light to make sure they all work, because leave
one for a little bit. And so luckily that was
the only thing was those outside ones. Yeah, but now

(03:35):
the remote control doesn't turn it on her off. It's
like it fried. The whatever it was that worked with
the remote control no longer works. You have to plug
them in. Uh, but I can do that. Yeah, that's
no big deal.

Speaker 2 (03:46):
I was just gonna say I had talked about Seth,
my bonus son, being in the Marines, and he's graduating
for boot camp next week. Actually, the time's gone really fast.
It's slow and fast right because it's like we don't
know what's happening. We can't really talk to them that
much except for my letter, but fast in that. I
can't believe it's been twelve weeks. But a listener reached

(04:07):
out to me and sent me a message one to
know when I was gonna be the area that she'd
like to grab coffee with me.

Speaker 1 (04:12):
And I love that. I just love that.

Speaker 2 (04:13):
I thought that was so sweet. It's going to be
a really hectic week, so I don't know if i'll
have time to meet with her or not. And we're
bringing Lulu. If I can work it in, I'm definitely
going to because I love meeting listeners out in the wild.
But I did want to just say one thing. Maybe
a month ago, I talked about a lipstain that I use,
and I've had so many emails and questions about this lipstain,

(04:34):
so I just want to tell everybody. It is called
pretty Smart. They have a website, but I just get
it a Walmart.

Speaker 1 (04:40):
And I'm going to type this in the show notes
right now, Sherry Scheris lipstain is called what pretty smart?

Speaker 2 (04:48):
That's pretty easy? Pretty smart but lip and cheek stain,
and you can buy a goal Mart and buy a Walmart. Yep, Okay,
I might be ready here.

Speaker 1 (04:55):
Hi.

Speaker 2 (04:56):
It's so funny, like I just mentioned it, and I
keep getting emails and private messages on Facebook and Instagram
and in the community.

Speaker 1 (05:04):
So she my pretty smart. It's pretty smart. They don't
know we exist. Maybe they do now, I don't know.

Speaker 2 (05:13):
Somebody messaged me this weekend and I was sleeping. Maybe
I saw the message. I told her I was called
think pretty and then she was like, I don't find
anything by that name. She's like, would it be called
pretty smart? And I'm like, yeah, that's the one. I'm
heart God, that's hilarious. Close enough whatever. Don't trust things
I say while I'm sleeping. Yeah, I love it. All right, Well,

(05:36):
let's celebrate Emily in Florida. Emily wrote, it's my fastiversary today.

Speaker 1 (05:41):
One year.

Speaker 2 (05:42):
I only planned to do the twenty eight days and
proved to my sister that it was not going to work.

Speaker 1 (05:47):
But she was right. Hooray Emily's sister.

Speaker 2 (05:51):
This is one time where you can celebrate your sister
being right right, she said. I wrote in about a
month ago about being stuck, and Jim gave me the
advice because I did not want to do adf to
do uppish and downish days. I do one hour and
six hours. Well, thank you Jin. In the last month
leading to my fastniversary, I dropped three pounds and I

(06:12):
didn't even do that more than once a week. The
other days I just did a four hour window. I
want to celebrate that in the last year, I've lost
twenty five pounds twenty three and a half inches. My
digestion is better, my energy is better, and I don't
think about food NonStop. I think I enjoy my food
more as well. I didn't have healthy issues, but my

(06:32):
one reason besides weight loss was aging.

Speaker 1 (06:35):
Well.

Speaker 2 (06:35):
I'm forty five and I feel like I'm warding off
things by doing. If I started at one hundred and
ninety five pounds, one year later, I'm at one hundred
and seventy pounds, and I have seen the one sixties
a few times and my daily weigh ins, so I
hope to see it permanently in the next couple of months.
And you know what, it was easy. Were there harder
days here and there, I guess, but overall this was easy.

(06:58):
I'm sure I could have gotten strict lost more weight,
but I'm glad I didn't because this is doable and sustainable.
I know I will continue to fast and switch things up.
I think my plateau had a bit to do with
a rigid window, and changing things up was huge for me.
Anyone listening who is dabbling, just do it.

Speaker 1 (07:16):
Only.

Speaker 2 (07:16):
The first week was really hard, and after that I
truly ate whatever I wanted in my window. Summer was
the best time to start. I was so busy during
the school year, but things slowed down just enough in
summer and my stress was down more. Anyway, thank you
for the weekly podcast that kept me locked in and
part of the IF community, and I can now proudly
say I am an intermittent faster.

Speaker 1 (07:37):
I love that. And so she's just added in one
day a week where she has a strict one hour window.
She's not counting anything, she's not doing a down day,
She's just having a one hour window. And then the
next day she's having a six hour window, probably two meals.
To think of it as like one meal, two meals,
else one meal and an hour, two meals and six hours.
I love that.

Speaker 2 (07:56):
I love that as well.

Speaker 1 (07:58):
So now we have a question from a listener. Is
from Adrian from Greenfield, Massachusetts. Hi, ladies, I am a
huge fan of everything you both do. Do you have
any thoughts on dexas scans? Are they useful and are
worth it? Have you had one before? Someone who is
not a faster was trying to talk me into getting
a before and after since I've been making lifestyle changes lately,

(08:19):
so I was just curious. Thanks again.

Speaker 2 (08:21):
I think it's a great way to measure body composition.
It's very accurate as far as amount of muscle mass
fat mass on your body. It is X rays. It's
a very low dose. In fact, when I looked it
up recently, I think it was compared to the radiation
you received from eating a banana. Obviously, it's not something

(08:41):
you want to do monthly. If you wanted to do
one and then do one in six months and do
one your one year, I think you're gonna really see
a difference. It's a great way to see your body change.
And one of the things there's somebody in our community
that that's what she gifted herself a year of She's
doing them rather frequently, but she's in enjoying seeing that
even when her scale isn't moving, she's seeing a change

(09:04):
in her fat mass and she's seeing an upward trend
in her muscle mass. So it's been really inspiring for
her to keep going even when the scale isn't moving,
you know, drastically, and not to mention anytime you're over
the age of forty, you're at risk for osteopenia or osteoporosis.
So you're going to learn that information too. You're going

(09:24):
to learn what your bone density is doing. Yeah, I'm
a fan of it. I wish I could say I
had one. I had a prescription for one. I was
going to get my first one in March, and when
I got to the facility to get it done, I
found out they don't actually do DEXA scans. I do
ct for bone density instead, and so I was kind
of actually bummed out that I did not get that information.

Speaker 1 (09:44):
Yeah, I agree with everything you said, and I just
want to point out one thing. You know, if you
want to get a baseline data scan before you start
untermitten fasting, that would be great, but you definitely want
to give yourself time. You know how we always talk
about you don't expect to lose any weight in the
first month. Well, the first month you're not fat adapt
So if you had one done at day one or
day zero before you started, then you had one at

(10:05):
day twenty eight, you might even see that you've lost
muscle and that works twenty eight days and not lost
any fat. Because your body hasn't flipped that switch yet
to fat burning, you definitely want to give yourself time.
I'm not saying that's what you would definitely see.

Speaker 2 (10:19):
I just that's a great point.

Speaker 1 (10:20):
Since we're not flipping the switch early on, it wouldn't
surprise me if somebody saw that baseline great to have,
and Sherry suggested six months. I think that's a great
amount of time to wait. You have your body time,
and then you know you can go have her Often
they might recommend that you go, but from the first month,
we don't expect to lose any fat at all. Just
keep that in mind, all right.

Speaker 2 (10:41):
So we have a question from Heidi from South Africa.
And Heidi, you might be the first person to write
in from South Africa. I don't remember any questions post
from there before, so I'm glad you're listening.

Speaker 1 (10:53):
Hi, ladies.

Speaker 2 (10:54):
You talk about clean fasting, which I also agrees work best,
But you made a comment about not having any thing
with a food taste that will raise insulin. I'm thinking
mostly about toothpaste having a minty flavor, so surely this
would make the brain think I'm eating. Then this means
my clean fast isn't after I brush my teeth in
the morning. Surely your thoughts would be good to hear

(11:15):
on this.

Speaker 1 (11:15):
Thank you well, I actually have this addressed both in
Delayed on Deny and in Fast Feast Repeat. And I
just pulled out my copy of Fast feat Repeat and
let me read this passage from Fast Feast Repeat. Is
this is about the cephalic phase influence response. By the
way that's in your brain, your brain, the taste goes
from your tongue to your brain. Your brain perceives what's

(11:37):
coming in. So within two minutes of tasting sweetness, the
body releases insulin. The amount of insulin peaks at four
minutes and returns to baseline levels within eight to ten minutes. Okay,
let's apply that to toothbrushing. It's a tiny, tiny blip
of your day. I brush my teeth every single morning.
I use minty regular toothpaste. It is absolutely fine. Now,

(12:00):
you wouldn't want to brush your teeth every ten minutes
because think about that, then you'd be like having constantly
up and then mat down, up and then mat down.
That's also why we don't drink like a diet soda.
Like if you had one sip of a diet soda
by accident. You know, your insulin would peek at four minutes,
then it would come back down within ten. But most
people don't have one sip of diet soda and stop.
They have a sip, then they do something, They have

(12:22):
another sip. People drink a beverage for a long period
of time. So we do care about what's happening over
a long period of time with our cephalate pays insulin response.
But a tiny little blip from brushing your teeth in
the morning and then at night not a big deal. Yep.
Now it's time for our segment called what's your Why.
Most of us have weight loss in mind, so it's
fine for that to be a big part of your why,

(12:44):
but there's so much more to what intermittent fasting can
do for us beyond weight loss. In my book twenty
eight day fast start day by day, which is great
if you are brand new to intermittent fasting or coming
back to it after a break, I really recommend that one.
But in that book, I ask you to craft your
why a statement before beginning. When your why is deeper
than weight loss alone, you're more likely to find long

(13:06):
term success and view intermitt infesting as a lifestyle. And
also in that book, I have like a bunch of suggestions,
like there's a checklist where I have a whole bunch
of ideas about what might be part of your why,
like not getting diabetes you know as you age, or
lots and lots of things like that, being able to
move better in lowering inflammation. So the little check off

(13:26):
list of things, plus places for you to write your own.
So that's in twenty eight day fast start day by day, all.

Speaker 2 (13:32):
Right, this week we have a why from Tracy and Florida.
Through having a conversation with my husband this week, my
why for continue to live the IF lifestyle became obviously clear.
I started intermint fasting in February of twenty twenty four
to lose weight, and I quickly fell in love with
all of the benefits it offered. Freedom from constantly thinking
about food, not having to count anything, no shakes, no pills,

(13:56):
no potions to buy, promising miraculous results. I did the
rip the band aid off approach and quickly adapted to
a nineteen to five schedule. A year later, in March
of twenty twenty five, I had reached a weight I
never thought I would see again, and I had people
telling me I was looking gaunt and too thin. My
smallest size clothes that I was happy to be in
were starting to sag and feel baggy. During that time,

(14:18):
I was also doing an elimination diet experiment as part
of a health coaching certification course, and I'm sure that
contributed to the extra weight loss during January and February.
After completing the elimination diet, I did go on to
gain about four pounds, back right back where I was
before the diet. I am happy with the way my
clothes fit, how I feel noticeably less dark spots on

(14:39):
my hands and face, and the freedom this lifestyle brings.
I have a robust immune system and I have not
been sick since twenty twenty. While all that being said,
my biggest why to continue intermint fasting is simply I
can't afford to get sick. While there are no guarantees
and many things are out of our control, I can't
afford not to take the best care of myself that

(14:59):
I I possibly can. My husband lost his job with
health care benefits two years ago and is now self employed,
and I am in the process of starting my own business.
We simply cannot afford traditional health care at this moment
in our lives, and we have a membership and a
shared health plan to cover catastrophic events. This membership does
offer deeply discounted labbees, so we have yearly lab work

(15:20):
done and thankfully we both have great biomarkers and excellent
vital signs. I truly believe staying active, eating a nutritious diet,
stress management, optimizing sleep, and following an intermittent fasting lifestyle
are the best things I can do to stay healthy
and out of the doctor's office.

Speaker 1 (15:37):
I love that I feel the exact same way.

Speaker 2 (15:40):
All right, So we have a question from Christy and
fort Worth. Christy wrote, I've been clean fasting since twenty nineteen.
It was wonderful. I lost fifty pounds. Then I had
a stroke. I continued to do IF, but my window
got a little longer because they kept wanting me to
eat at therapy. I gained back ten pounds but kept
it steady. This was five years aga go, and now

(16:00):
I've gained twenty pounds back and I have no idea
why my window is usually four hours long. I am
diabetic and take one jarro that is it. I am
five foot two. I would like to weigh one hundred
and forty pounds, but the weight keeps piling on and
I just really don't know why. I do take supplements
in the morning. One has vitamin C, riboflavi and nyasin

(16:22):
B six, magnesium, zinc and chromium, a fish oil supplement,
and a vitamin K supplement. Should I be taking these
in the evening? That is when I take my magnesium supplement.
I also am drinking black coffee and plain water. What
am I doing wrong?

Speaker 1 (16:37):
I know that's frustrating. You lost fifty pounds and you
had the medical issue, and your window got longer, and
your window you said, now it is four hours long.
I don't really know what you're doing. You said, what
am I doing wrong? Quotation marks? You know, saying that
you're doing something wrong. It makes it feel like bad,
like you're being bad, and I don't want you to
think about it that way. I don't think you're doing
anything wrong, but what you're doing is not leading away

(17:01):
as in your gating weight. Now, there is one mistake
that I think you're making then that is your supplements, right.
I still don't like the phrase doing it wrong. That
just feels a very judgy to me. So don't judge
yourself is doing something wrong. But instead, your supplements do
need to go to your eating window. You know, vitamin C.
When you're trying to decide if something belongs in your

(17:21):
window or in your fast, say is this for nourishing
my body? And if so, that's going to fit into
your eating window. Vitamin C, that's fur nourishing your body.
You know, fish oil that sounds like food. Now, minerals
technically don't break your fast. But again, minerals are not
just one hundred percent the mineral. Like if you're taking
a zinc supplement, it's coming with some other stuff in

(17:42):
the capsule and the filler. You know, just one zinc
supplement with a tiny bit of filler might not be
a problem. But if you had a magnesium and a
zinc and a chromium and a whatever, and now you're
adding like five different supplements, all with capsules and fillers,
that might make more of a difference. That being said,
I would be really really surprised if supplements in the

(18:04):
morning are causing you to gain weight. With a daily
four hour window, you know, yes, I would move that
supplement regimen to your eating window. But I'm not sure
why you're gaining weight, but it sounds like something is
definitely going on in your body. Now. You said that
you were going through therapy. I guess physical therapy and
your window got longer. And you also have the variable

(18:27):
of manjarro for diabetes and generally that's associated with weight loss.
Am I right, Sherrid, like, aren't people using that?

Speaker 2 (18:36):
Yes? But here's my concern.

Speaker 1 (18:38):
Oh good, because I can't puzzle this one through.

Speaker 2 (18:41):
You know, it can't affect your appetite. And I'm wondering
if over the years, with your manjarro and keeping a
four hour, very consistent window, if you have potentially been undernourishing,
you are experiencing some metabolic slow down.

Speaker 1 (18:59):
Ah. And then she was asked to eat more for
her window because she was doing therapy. She gained back
the twenty pounds.

Speaker 2 (19:07):
Okay, I really think that it would be worth shifting
to an ADF protocol for the metabolic boost. Really really
concentrating on a full twelve hour up day, eating three
meals over the course of the day, and then on
the down day either completely clean fast through the day
or stick with the five hundred calorie downed a meal

(19:28):
in one sitting. I really just think that time locked
in in a short window, coupled with a drug that
reduces appetite, even though it wasn't intentional, I think you
might have had some metabolic slow down from that.

Speaker 1 (19:41):
That's been There are two of us on this podcast.
I was like, I don't I don't know what to
save it. Yeah, somebody just drove by on a motorbike
out of him. I could hear that or not baby
on his motorbike out there. All right, Well, I hope
that that helps Christy. When Sherry said that, that just
instantly clicked. Yes, if you're taking something that is reducing
your appetite and you've been taking it for a while, especially,

(20:02):
you may have really just layed your metabolism by eating
in a tiny little window with a small appetite.

Speaker 2 (20:07):
So yeah, and if ADYF just really isn't for you,
if you're not ready to leap to that, if you
think back to Emily and our celebration, she just started
adding some downish and up a stage. So you could
try that to start with and do a very short
one meal one hour or less window and next day
do a six hour longer two full meal window all.

Speaker 1 (20:29):
Right stalled in Maryland. I have had great success, but
need help with a multi month stall. My journey started
in November of twenty twenty three when an A one
C of thirteen point six put me in the hospital
and literally almost killed me. At the time, I weighed
four hundred and fifty pounds. I had very high blood pressure,

(20:50):
high cholesterol, sleep apnea, anxiety, depression, et cetera. After ten
days of an inpatient's day, I was discharged and started
on a GLP one by my primary cure physician. I
had already been doing intermittent fasting, but lifelong and generational
obesity and generational eating disorders were winning out over my
success with intermittent fasting. Today, I'm fifty three years old,

(21:12):
post menopause and off all medications except for the GLP one,
no other current diagnoses except for the type two diabetes.
My A one C is now normal. That is fantastic.
That is, my height is five to nine. My weight
has been stuck for months now around two hundred and
thirty pounds. I love intermittent fasting and I enjoy biking

(21:34):
and swimming. I'm a rule follower. Please help me with
a plan to at least get to what I think
is a reasonable goal of one hundred and ninety nine pounds.
My knees and damaged joints would appreciate losing thirty more pounds,
especially knowing on the NEEE replacement surgery eventually. I don't
think my goal is an unrealistic goal despite my major
success so far, and I think that thirty pounds is

(21:56):
at least worth going for. I appreciate your input. Thank
you well.

Speaker 2 (22:01):
First of all, congratulations on two hundred and twenty pounds loss.
That's okay, credible, that is incredible, And you have done
this in less than two years. For one, maybe your
body just needs to hang out here for a little bit,
and we see this happen. Sometimes people just keep doing

(22:22):
what they're doing and eventually their bodies are like, okay,
all is well, and they go on and continue to
lose some more weight. Or it's possible that your body
has adapted to what you're doing, or I just had
a discussion with somebody in the community about this. They
had a significant amount of weight to lose, and they
lost a significant amount of weight with long eating windows,

(22:43):
but as their body got smaller, they did not need
that much intake in their eating window anymore, and they
had never adjusted it. If you are one that has
having like a sixteen eight window, I would suggest shorten
your window and going to a nineteen five. Are currently
on a nineteen five and you're stuck and you really
want to get the scale moving, I would again kind

(23:05):
of like the last person you've been on this GLP one.
We do know that it can impact the amount of
food you eat. It can impact your muscle mass, so
you may really want to switch and do like an
ADF protocol or just start throwing in some down days
where it works out best for your schedule. Again having
a complete update, Another thing I noticed is like you're

(23:26):
doing a lot of biking and swimming, and I think
that's great, and I know that you're working on things
that accommodate your joint pain, but I would really encourage
you to do some strength training. If you don't know
how to do that without pain, it's really really worth
making an investment into a private trainer for a few
sessions of nothing else to coach you through proper lifting techniques,

(23:47):
and as you gain muscle mass, it helps stabilize your
joints so that you have less joint pain, and it'll
also set you up for a much easier recovery from
your knee replacement surgery stroke longer you are, So that's
something to think about as well.

Speaker 1 (24:03):
I predict we're going to start seeing more and more
questions come in from people who have been using jolp
ones and or maybe they're still using them for diabetes.
Let's think about one of the mechanisms that is important
and why people lose weight with these drugs. It has
to do with you know, it really affects your appetite
and your society, and you can only eat small amounts

(24:23):
of food. When we think back, I wrote about this
and the introduction of fast feast repeat. I talked about
the Minnesota Starvation experiment, and I talked about the Biggest
Loser Study, and both of those were examples where people
really restricted their calorie intake lost a lot of weight,
and along with that came metabolic slow down. So we
have known for decades that when you eat a very

(24:47):
low number of calories, you're going to lose weight. But
then eventually your body is going to slow your metabolic rate,
and it's because your body wants to keep you alive.
If you were really in a famine and food was
not available, your body doesn't want you to starve to death,
and so you slows your metabolic rate to protect you. Now,
if zero food was coming in it really was a
total famine, Eventually you would keep losing weight. Your body

(25:10):
would not be able to keep you alive if you
never ate again. Obviously that's not what we want to do.
We eat every day, or if we're doing ADF every
other day. But the point is with these diets that
are very very low calorie, even if you're doing intermittent
fasting with a GLP one and you're eating with at
a window, but you're still eating very very little. Even
with the metabolic protection that fasting brings us, your body

(25:33):
is still going to get those signals that not a
lot is coming in. Let's slow down the metabolic rate,
and then that can lead to that plateau. Anybody who's
been using these drugs, if you're still using them for
diabetes and you're on a plateau, think about has my
metabolic rate slowed? Probably yes, ADF is a great strategy.
Now on the flip side, if you were on them

(25:54):
for just weight loss only, or you're on them for diabetes,
and now you don't have diabetes anymore and you're better,
and you go off of them for whatever reason, you're
going to need to probably deal with the slow metabolism
and you don't have the drugs that are helping you
to have your appetite. And so now the drugs are gone,
you may have really strong rebound appetite or your body

(26:15):
is like, oh, thank god, we thought you were starving.
Eat a lot. Now eat a lot, Eat a lot,
eat a lot, and you feel like you just can't
even stand the appetite. That's also when ADF can be
helpful and.

Speaker 2 (26:25):
Let me pop in there too, with the appetite that
returns with vigor after getting off g LP. Ones I
saw something several weeks ago now where they talked about
the fact that this is a peptide you're putting in
your body that your body naturally produces, and so when
you put in this exogenous peptide into your body, your
body no longer has a reason to produce its own

(26:48):
supply of it. It's sort of like when you take
melatonin every night at bedtime, your body turns off producing
its own melatonin. It's the same with this GLP one,
which promotes satiety. So not only is your body feeling
undernourished and prompting you to eat, you also are no
longer producing this peptide in your body that helps you

(27:10):
achieve satiety. So that is where you're gonna really have
to fight. You know, suddenly you might feel like you're
fasting feels harder, or you may not feel as satisfied
after your windows or whatever, and that's where you're gonna
have to really play around with your food intaking food
meal composition, and creating. There's foods that help promote GLP one.

(27:30):
Fasting helps promote GLP one, but exercise helps promote GLP one.
But then there are also foods like high fiber foods,
lean proteins that help promote GLP one. So I would
definitely look into those types of foods and try to
include those in your diet.

Speaker 1 (27:44):
I think that's a really good point. You want to
get it back naturally, which again, and I am zero
percent judging anyone who's taking any of these medications for
whatever reason, whether it's diabetes or whether it was weight loss,
because I know sheary for a fact that if I
was still two hundred and ten pounds had been unsuccessful
with weight loss for decades. Like before intermittent fasting, the
way I was on that roller coaster, I would be

(28:06):
on them. I would have gone to my doctor, and
probably if I had not lost weight with intermittent fasting,
I'd well over to ten by Now.

Speaker 2 (28:12):
I've been dealing with twenty five pounds since COVID and menopause,
and I see people around me having great success on it,
and there is that part of me who wants that
quick fix. Right, thanks, Well, what if I just use
them for six months just to try to shake some
weight loss, and then I can maintain it? Great, because
I've been maintaining those extra twenty five pounds for three
years now. But I just know too much about it.

Speaker 1 (28:36):
Right And now, thank God, I'm so glad I do right.

Speaker 2 (28:39):
And while it may serve me now, I'm more worried
about how what is going to do for me down
the road, and how it's going to negatively impact my
body mass and my body composition. And when you come
down to it, one of the things that does is
it helps you reduce your appetite. But fasting already does
that for me, and I achieved satiety in my window,

(29:00):
So what benefit am I really going to see? I
have to remind myself that because I do get caught
up in the gosh. I just want to get back
to my size six geens that I was wearing. I
don't like being in a size ten. I liked being
in a single digit. But it's it's total vanity. I'm
very healthy. I just got my metabolic age back from
Function Health and I'm fifty two years old, and it
teld me my metabolic age is forty five.

Speaker 1 (29:23):
Awesome.

Speaker 2 (29:23):
I'm doing great, even though I'm not the size I
want to be.

Speaker 1 (29:26):
So we get it.

Speaker 2 (29:28):
We all want the answer and we want to get
there today.

Speaker 1 (29:32):
And again, like I said, I will never judge anybody
because I would be on it. I know for a fact,
Thank goodness, right, and I'm in fasting coming along when
it did, there was a time when I wished I
weighed enough to try out for the Biggest Loser. I
was like, I could try to just gain more so
I could get on there. Right. It was back in
like twenty twelve when everybody was watching it. You know. Yeah,
the things we think, well.

Speaker 2 (29:52):
We've all been there. You're not allowed eyes.

Speaker 1 (29:54):
I get it. I understand it. Sherry understands it absolutely well.

Speaker 2 (29:58):
We have a question from in Long Island and wrote,
I've been doing IF Clean Fast for three years. I've
been in maintenance most of that time. I had previously
lost thirty pounds the hard way, and I searched for
maintenance that works. That is when I found GIN. I
am five foot three and one hundred and twenty seven
pounds and I am seventy two years old. I eat

(30:19):
from about one to six pm, six days a week,
with a random ADF one times a month or so.
I go with what works for my schedule. But here's
my struggle. I get calf and ankle leg cramps at
night while I'm sleeping. They wake me up. I quit
alcohol ten months ago, and that's improved things. But now
I notice if I have a dessert or refined carbs

(30:39):
at dinner, the body processes sugar very much like it
processes alcohol, and then I also get those leg cramps.
I stay hydrated. I drink plenty of water, and sometimes
I drink essential water that has minerals in it. I
am on ten milligrams of a stat in which I
take in the morning. I don't want to start taking
another pill. But if I have to, I will like
a magnet or a potassium supplement question mark. Thank you

(31:03):
to advance. And I'm curious if anybody else has had
this problem.

Speaker 1 (31:06):
All right, let's talk about leg cramps. The only times
I've ever gotten leg or foot cramps, I've been able
to figure out through trial and error that only happens
for me if I am dehydrated in my eating window. Like,
for example, the last time that it happened and I
was really really noticeable, it was when I flew to
Arizona for a conference. Is a few years ago. Flu

(31:27):
to Arizona for a conference, and I was sitting on
the airplane and I didn't want to have to go
to the bathroom, so I didn't drink anything. I like,
did not. I was fasting, but I didn't drink anything.
I didn't DRINKNY coffee, I didn't drink any water. I
didn't want to go to the bathroom all the way
to Arizona. So when I got there, I'm ran into
a friend, so like, let's go have some Mexican food.
So I opened my window with Mexican food and a margarita.

(31:48):
I was still drinking, so I had alcohol, which also
you know, is not very hydrating. Then I went and
had a massage, and in the middle of that massage,
I started getting these crazy foot cramps, like car just
like like my feet were like claws. It felt terrible,
and I was like, I'm gonna have to terrupt this massage.
Can you get me a bottle of water. I have
to drink it. So I chugged that bottle of water,
and then I was better. And so it only happens

(32:12):
for me. Ever, if it's in my eating window and
I've eaten and I haven't had enough fluid, And again
it doesn't happen very often. If I ever started to
fill a twinge of something, I would immediately chug a
glass of water. That happens, yes, in my eating window. Well,
for me, digestion takes a lot of fluid exactly, so
it's right pulling it out of my tiss sheets. Right,

(32:32):
So digestion takes a lot of fluid. We don't need
as much fluid while we're fasting because our body's not digesting,
we're just fasting. But as soon as you eat, your
body needs to have fluid in your digestive tracts. I
think about like I had not had anything to drink
on the plane, and then I had a big Mexican meal.
It was heavy, and then I had that margarita, and

(32:55):
so my body needed a whole lot more fluid. So
it pulled a lot of fluid out of my tissues,
and the cramping was insane, and the water fixed it.
So I know you said you're drinking a plenty of
water and you're staying hydrated, but are you doing that
during the fast and then forgetting about having it during
your window? When I drink a lot during the fast,
it goes right through me. I remember sharing one time

(33:16):
somebody asked, they said, when you're fasting, do you have
to go to the bathroom more often? And I'm like, what,
I don't think. So then I started paying attention to
the answer. At one hundred percent. Yes, yeah. When I
am fasting, I drink my black coffee, I drink my water.
I am in the bathroom a lot. As soon as
I open my window, I am absolutely fine. I don't

(33:38):
go to the bathroom again. Again, my body's keeping the
fluid instead of releasing it. So if you're drinking a
lot during the day while you're fasting, that is probably
going straight through you and your body is like maintaining balance.
This is too much fluid. I'm getting rid of it.
It goes right through your system. Then you eat, That's
when you need to hydrate some more at that time.

(34:00):
So see if that helps.

Speaker 2 (34:01):
I would say I have some other advice too. I
am actually bad that he gets really bad leg cramps.
And I've been out of my Bioptimizer's magnesium for a
couple of weeks. I'm really not good about staying on
top of when I'm out my husband. I both take it,
and so then I'm like, what you took the last bottle?

Speaker 1 (34:15):
Why did you take all that?

Speaker 2 (34:17):
Right? I just got a shipment in yesterday and I
hit it. I put the cheaper magnesium in his.

Speaker 1 (34:24):
Nice nobody tell error.

Speaker 2 (34:29):
If he complains some muscle cramps, I'll share. But right
now I'm not complaining of muscle cramps. So when I
am low in magnesium, I get killer leg cramps. And
like just this weekend, if I so much as like
would flex my foot like point my toe, I could
feel a leg cramp starting in my leg. And you know,

(34:50):
a lot of us just need more minerals than other people.
You can take a look at your eating windows. Are
you including lots of foods that include magnesium, potassium and them?
The essential waters out there, these smart waters and whatever,
they do not have enough minerals in them to balance
your electrolytes, because if they did, they would have to

(35:11):
tell you exactly how many milligrams of magnesium and potassium
are in them, and very few of them. It's yeah,
grace minerals, and they're usually added for flavor. All they're
doing is they are taking all of the natural minerals
and stuff out of the water when they purify it,
and so it's just them putting it back in them.

(35:31):
So you definitely want to make sure you're not overhydrating.
But then you mentioned that when you have sugary foods
that it's worse, and sugary foods actually disrupts your electrolyte
balance and can not only promote inflammation in the body
which can trigger muscle cramps, but it can really disrupt
and deplete your potassium and magnesium stores. So I would

(35:55):
really suggest you know, if you're in the United States,
take a look at the.

Speaker 1 (35:59):
Bikes and I know who this is. He's in our community.
I was a painter this and the painter.

Speaker 2 (36:04):
I think okay, and I would definitely look at the
bioptimizers magnesium breakthrough that Jen and I use in love.
I've used it for years. As long as I stay
on top of it, I don't have muscle cramps. I
also have never had an optical migraine since I went
on magnesium. I don't have cardiac arrhythmias anymore since I
went on magnesium. So it's really good for you, and

(36:24):
it's really deficient in our food system.

Speaker 1 (36:27):
And I wanted to add one more thing. Schery, you
probably haven't been looking or listening to the Bioptimizers' ads.
I've been doing them for the past few months, and
I learned something from reading their ads, you know, because
they send you like a proposed like here, put this
in there, and then you then you can make make
it your own. But they taught me that did you
know that all these EMFs, all this Wi FI and

(36:48):
all the five G and all these electromagnetic frequencies, yes,
that are bombarding us? Now they do something with the
calcium channels and deplete your magnesium.

Speaker 2 (36:59):
I did not know that.

Speaker 1 (37:00):
That's fascinating. I actually was like, can this be true?
And I looked it up and it is true. I
mean it is not just making that up energy any
kind I look it up. Yeah, I would never make
a you know, read an ad unless i'd verify that's
really what it's doing about, Like, oh my gosh, so
that is depleting our magnesium even more. We have a

(37:21):
link for by optimizers in the show notes always we
just keep it in there. And also it's on fast
Feast repeat dot com because we love bizers and literally
we both use it.

Speaker 2 (37:30):
Yeah, they change my life. I don't sleep as well
without them.

Speaker 1 (37:34):
You may know, we do not talk about supplements all
the time, so for us to both like it, it
means something. Do you know?

Speaker 2 (37:40):
Throughout the years people will say, I don't know why
when I'm deep in my fast I have jaw pain.

Speaker 1 (37:45):
Oh do you know?

Speaker 2 (37:46):
I just recently learned that can be from lack of minerals.
It can be an electrolyte. Really, it's magnesium specifically interesting
interesting Yeah signs all the time when things aren't just so.

Speaker 1 (38:01):
Yeah, and I've been taking magnesium for so many years,
I don't have that.

Speaker 2 (38:04):
So again, I did want to just say there are
things like perferal arterial disease or perferle vascular disease that
can contribute to light cramps, and you know you are
in your seventies and those are the things that.

Speaker 1 (38:17):
Start to pop up.

Speaker 2 (38:18):
So if you start to take a magnesium supplement and
you cut back on your water and you're still having
this problem, I would just.

Speaker 1 (38:25):
Cut back on your water during the fast add water
during your young window.

Speaker 2 (38:29):
And then one quick this housekeeping question. I've had a
couple people write in. Somebody wrote in a couple months
ago about this, and I didn't address it because I
had no idea what they were talking about. But then
somebody else popped in with the same question, like this
is from episode maybe forty something that was a long
time ago. I don't remember what I said, and I
feeling it might have been one of those I have

(38:51):
this lip gloss I like type questions are things I
just mentioned, But they were asking about a good decaf
colbrew that I mentioned. I really don't know what I
was talking about. I'm gonna be honest. However, the place
that I order my coffee from has cold brew coffee
blend and they have a little satchet set. Sorry, they

(39:15):
have them for like pictures or cups or whatever. So
I went ahead and put a link in show notes
for that. They do have a caffeinated and a decaffeinated version,
and they use the water method to decaffeinate their coffee.
So if you're looking for a good decaf cold brew,
take a look at it. It's pretty tasty.

Speaker 1 (39:32):
I like it. It's called frostbite. Awesome. Thank you for that.
Do you a satchet?

Speaker 2 (39:37):
Satch it?

Speaker 1 (39:38):
Get yourself thattchet? Every time I see that word almost
say satchet.

Speaker 2 (39:41):
Oh my goodness.

Speaker 1 (39:42):
All right, before we get to our tweak of the week,
I want to take a minute to talk about my books.
You know, I will always be a teacher. And by
the way, shore yesterday I was talking to somebody from
a bank on the phone and he was like, yeah,
I did intermitten fasting and said then we had this
whole conversation about fast and where I like taught them
a lot about it. I love that. Can't help myself.
He was not fast and clean. He was having creatine

(40:03):
and flavored watery stuff and he's like, I have a
really hard time. I'm hungry, and I'm like, well, here,
let me tell you why. Right. So then we talked
all about the sofality based insult responds, I told about
you know, the creatine all anyway, I love to have
a lot of resources for you, like any good teacher,
no matter where you are in your Internet and fasting journey.
Not everybody needs the same resources.

Speaker 3 (40:24):
You know.

Speaker 1 (40:24):
There's Delayed on Deny, which is the first book that
I wrote, and I updated it in twenty twenty four.
The updated second edition is available in paperback and hardbag
only on Amazon. And that's a quick read, and that's
really all many people need. Just Delayed on Tonight. You
read it, you start go now. You might need a
little bit more. You might need to go a little

(40:44):
farther if you want to dig into the concepts from
Delayed on Tonight, either on your own or in a
book study with a friend or a group of friends.
I have a book study companion work book called Delay
Don't Deny Digging Deeper. It's like a workbook and a
half by eleven is that what the dimensions are? And
you write in it. It looks very teachery. And I
love when people tell me that they're working through it

(41:05):
with a group, or even when someone's doing it by themselves.
You know, because we know that reading a book is
one thing, but applying it is another. And so if
you take the time after each chapter to pause and
reflect and apply what you've learned, it's going to stick better.
That's the school teacher in me coming out. And if
you're looking for a way to keep track of things

(41:25):
you like a lot of times people who use twenty
eight day Fast Start day by day for their first
twenty eight days, they miss that journaling format where they're
reflecting on how every day went. And some people have
been known to buy multiple copies of twenty eight day
Fast Start day by day and just keep working through it.
You don't have to do that. Get the delay, don't
deny Life Journal. It's designed to last you six months,

(41:48):
and it's a great place to keep track of what
you're doing, what's working, your overall progress. It's got a
place to track your daily faster eating window, daily weights
with weekly averaging, goal setting, non scale of victories. It's
got a food an exercise journal, that daily reflection part
that I talked about and more and so delayed on
tonight digging Deeper in the Life Journal or available only

(42:08):
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 this is the part that's really important, y'all.
The tweak that works for me might not be the
one that works for you. And that is why it
is super helpful to hear how other intermittent fasters are
making intermittent fasting work for them. This is from Leah

(42:30):
in Florida. Her tweak is choose one change per month
to master eating more veggies one month, drinking water instead
of soda during your window, another month, adding healthy fats,
the next month, little to no ultra processed foods. Another month.
That is what I did. It took me longer than
a month. I gave myself space and grace to grow

(42:52):
into that particular change.

Speaker 2 (42:54):
That's a great suggestion, it really is. We try to
out you too much at one time. Yeah, it's overwhelming,
and then if we fail at one thing, we just
throw it all in the trash.

Speaker 1 (43:06):
You know, we've been through a period of time that
Keto started. You know, the whole idea is healthy fats,
and I've definitely talked about this before on podcast episodes,
but it kind of gave us the idea that fat
is a free food. Keto and Keto if you're having trouble,
they just say add more fat, add more fat, add
more fat, and fat is not a free food. And

(43:26):
so when you're saying the wording adding healthy fats, if
instead you think of it as substituting poor quality fats
with with higher quality fats, that is one hundred percent
important switch that everyone should make instead of having the
lower quality fats add in healthy fats swapping, we're swapping

(43:46):
swapping healthy fats for unhealthy fats. Like for example, there
are restaurants who are stopping using their seed oil frying
and going to beef tallow frying instead, with the whole
idea being the concept being that many people consider the
beef tallow to be a healthier fat than the seed
oils that they were using, So we're swapping less good

(44:07):
fat for a better fat. However, I think most of
us need to add fat just to be adding it.
Absolutely not unless you've been following, like literally a low
fat diet where you've been restricting fat for a long
long time and now you're ready to add back in
some healthy fats. And we do need some fats in
our diet. But if you're eating foods that are satisfying

(44:29):
and delicious, and the fats that you use are already
healthy fat. Do not add in more healthy fats just
because you think you need to. We do not need
more fat. Most people are probably eating too much. The
fat we eat really is easy for our body to store.
Like for me, it's cheese and cream and butter. I
don't need to add more of those in, even if
they're good fats. Do you want to add anything to that, Sherry.

Speaker 2 (44:52):
Nope, I think you nailed it. I was actually thinking
of that exact same thing.

Speaker 1 (44:57):
Yeah, just things get a health halo. Talking about this
earlier today.

Speaker 2 (45:01):
It's just because nuts are healthy doesn't mean that eating
a couple of nuts to open and close your window
doesn't mean that's healthy. Right, And I do see a
lot of people I feel like, falling into this trap.
I watch like what people share that they open their
windows with. And I don't really say anything about the
way people eat unless they're coming to me for troubleshooting advice. Right,

(45:24):
But I do notice, and I do notice the people
who they're not eating a Kido style diet, they're not
eating a low fat diet, but then they're opening their
windows with nuts and cheese and veggies with ranch dip,
And I think to myself, that's a lot of fat
to open your window with and you haven't even had
your main meal yet. So if you're stuck and you're

(45:47):
one of those that likes to eat cheese and nuts
and a whole avocado a day, heavy cream, that's my weakness. Yeah,
they really give it a month of cutting out of
those extra unnecessary fats and see what happens to your
weight loss, because I suspect you'll see a shift.

Speaker 1 (46:06):
Yeah. And the minute it really got into my mind
that people were really confused about this was years ago
when we saw the Facebook groups. That's how long ago
it was. But I can remember some episode that I
did with somebody on intermitt and Fasting Stories. I said,
if I'm get to the high end of my maintenance range,
I just cut back on butter and cream a little bit.
And somebody said it was in the Facebook groups. That

(46:28):
doesn't make any sense because fat can't make you gain fat.
I'm like, oh my gosh, is that what people think now?
And yes, that is what. Yeah, that kind of has
gotten out there that and now it's like protein, you know,
you can eat as much protein as you want. You
can eat as much fat as you want and it
doesn't do anything in your body if we are over
consuming anything. You know, most people, if you said what's

(46:50):
bad fats, protein or carbs, everyone would say carbs are bad.
Protein and fats are good. Well except for the bad fats.
We got the good fats as long as you're eating
the good fats and the good protein, and carbs are
bad and I would say none of them are bad.
None of them are good. You know, we need protein, fats,
and carbs to be nourished, well satisfied. We want to
eat real ones.

Speaker 2 (47:11):
It's about the right balance for your body.

Speaker 1 (47:13):
And we don't want to over consume anything. Eating too
many carbs not great. Eating too much protein actually not great,
Eating too much fat not great. We want to eat
the right amount of everything. So there's my TED Talks.
Thank you for coming well real.

Speaker 2 (47:32):
Quick, before I move on to our motivational segment. To close,
there's a newsletter I get. It's from Science Daily, and
had a notification that I had a new research study
finding and what they found. We always talk about menopause
and the negatives that go with it, but here's a positive. Okay,
They tracked over five hundred women aged thirty five to

(47:54):
fifty five, and what they learned is that during the
menopause progression and after anger outbursts and feeling of hostility diminished,
and as you get older it diminishes. The only form
of anger that remains steady is suppressed anger.

Speaker 1 (48:13):
Oh, I mean that.

Speaker 2 (48:15):
Makes so much sense because suppressed feelings they just tend
to grow, they disfester in there. So there's your motivation
to be better about talking things out and getting hurt
out there and don't let them sit inside of you
infester as you ate.

Speaker 1 (48:31):
And also aren't we willing to put up with a
little bit less? Well? I feel after menopause to putting
up with as much as I used to.

Speaker 2 (48:38):
I feel like what you become more liberated?

Speaker 1 (48:40):
Yeah, And like you know what this is to I'm
on the downwards.

Speaker 2 (48:44):
You go through this period where you've done everything that
everybody expects you to do as a woman, right, and
then your kids are raised and you've gotten to a
point in your career where you're happy and satisfied and
you're no longer chasing that mouse anymore, and then you're
just like more free to be you. You're just gonna
say the things you need to say and move on.

Speaker 1 (49:06):
And can I tell you something that you might have
seen this on Facebook, But if seventy five is the
average lifespan, and I don't know, that's just the number
they use in this graphic, then middle age is not
your fifties, it's thirty seven. Oh my gosh, because right now,
if you ask me, I would say, yes, I'm middle aged,
I'm fifty six. No, the middle of seventy five is
at forty seven. You're right, I'm not. That like freaked

(49:29):
me out and it made me laugh. But also we're
aging well shery.

Speaker 2 (49:33):
Well, I saw me the other day that talked about
you know how the Wonder Year's TV show that I
saw that dude say yeah, and it was like it
came out in the eighties. It took place in like
nineteen sixty seven, like twenty five years earlier or something.
And they said the equivalent of that today would be
a TV show that was made in the early two thousands.

Speaker 3 (49:51):
Which is crazy because that feels like right now, like right, oh,
all right, Well, this week we have a message and
a quote from Jane.

Speaker 2 (50:04):
This is something she struggles with, but said she works
on each month, and the message is self care is
not an occasional indulgence. Rather, it is a discipline, an
intentional choice to care for your future self. People who
possess discipline have a better sense of well being and
a greater sense of control over their life because they
are not ruled by impulses. Taking full and complete responsibility

(50:26):
for your well being requires discipline. Discipline is a magnificent
word that bequeaths freedom to the beholder. Focus on the
beauty that is the practice of discipline. Self discipline equals
self care. And the quote is discipline is built by
consistently performing small acts of courage. And that is from

(50:47):
Robin Sharma.

Speaker 1 (50:49):
I love that, and I mean that is just so true.
It is an intentional choice to care for your future self.
Every time we make a choice, like we don't pulsively
open our window early just because oh that no, not
the breakroom looks nice. We're using discipline and we're making
an intentional choice to care for your future selves. Powerful. Yep,

(51:11):
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 of intermittent fasters you'll find anywhere.
Go to Jenstevens dot com slash community to join us.

Speaker 2 (51:29):
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 (51:40):
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 Jen.

Speaker 2 (52:01):
Until next week, Thanks for listening,