Episode 117: Sleepy After Eating, Structuring ADF, Losing the Last 10 Pounds, 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: 

For Coaching information: email Sheri @ [e-mail] 

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

https://crunchi.com/?als=SheriBullock 

Want to learn more about BiOptimizer’s Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order. 
Go to fastfeastrepeat.com to see Gin’s and Sheri’s favorite things, and to shop with us.  Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week. 

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

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

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

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

Episode Transcript

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

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

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

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

Speaker 2 (00:51):
How are you doing today, Sherry? I'm doing great? How
are you?

Speaker 1 (00:55):
I am fantastic Back from my weekend Florida and it
went so.

Speaker 2 (00:59):
Well this year, and I know you had a good time.
I did have a good time. You know.

Speaker 1 (01:04):
We actually had one friend who came for just a
few days. We hadn't seen her since nineteen ninety one. Really, yeah,
she came back for the first time coming and then
we haven't seen her, so it was great to catch
up with her.

Speaker 2 (01:14):
She wasn't there the whole time.

Speaker 1 (01:16):
But I did so much better with my fasting and
windows this year.

Speaker 2 (01:20):
You know, I went in with a plan.

Speaker 1 (01:22):
Yeah, that I was not going to open up my
normal time of two and just snack around the pool.
And then because our windows, we tended to eat a
little later we would go out, and so there were
a bunch of days where I didn't even eat till
we went to the restaurant at all. And there were
two days that I purposely had lunch because we were
opening earlier. One of them I really didn't end up

(01:43):
being till one thirty, so it wasn't too bad. And
really the other one probably liked that too, So I
did not feel overly full the whole time like last
year when I felt ably for the old year.

Speaker 2 (01:53):
He learned, I did, and you know I don't want
to do that again.

Speaker 1 (01:58):
I can flex on a short vacation more than I
can flex on an eight day trip, right right, So
it felt so much better and I did not. It
took one day to get back to normal. You know,
I like to eat when I'm traveling because I feel
the airsickness when I'm landing, so I like to eat
on my layover, and so I did. But it was
still like two thirty by the time I opened that day.
But then I came home and had a little more.

(02:18):
But the next day when I was home, it took
me a little. You know, I had a little nap
in the afternoon getting through my gligage and stores, and
then I was back to normal. So it happened very,
very quickly. I didn't feel overly full. And you know,
I always say we never never regret sticking to a window,
no ever.

Speaker 2 (02:36):
Ever. I know, at the beginning of the summer, we
suggested that people keep an eye on their windows this summer,
and you know, don't go crazy just because it's summertime,
and you can still enjoy your summer without having you know,
really long windows every weekend or whatever. And yet here
we are at the beginning of fall, end of summer,

(02:57):
and people are starting to come into the unity saying like, oh,
my pants aren't fitting and my windows were a little
too full this summer, and are starting over. We're hearing that. Yeah, yeah,
a lot of I went on vacation and couldn't get
back to it. So I often when I like telling
people in community, like when they're like, well, how do

(03:19):
I handle this vacation, And I'm always encouraged them to
maintain a window. You always encourage them. And I think
for some people they think that's maybe too rigid, right,
But it's only rigid if you think.

Speaker 1 (03:31):
It's rigid exactly. You know, I actually enjoyed my trip
more this year than I enjoyed it last year. You know,
when we went out and got em banadas at this
wonderful you know bakery that's there on Marco Island, and
I opened with em banadas early that this was yacht
last year, not this year. But once I started eating,
I just keep going right. So I ended up with

(03:53):
really really long windows and eating all the treats I
didn't want to miss out, and by the end I
did not feel good right early full, I was needing
naps by the pool. Your question gets out correct, And
so I had less fun last year when I lengked
into my windows than I did this year when I
kept them tighter. And so we have that fomo like,

(04:15):
I can't possibly enjoy my vacation without having those imbanadas again.

Speaker 2 (04:18):
Right, Well, I had them last year. I didn't eat
them again. Right. We had some amazing.

Speaker 1 (04:22):
Food, but in my window. And you know, I don't
need cheese and crackers by the pool. I don't need
a charcuterie in the afternoon.

Speaker 2 (04:31):
And I think you can go to picnics and get
togethers and pool parties and sporting events and not eat
for the entire you know day. You can have a
holiday and not eat for the entire day and have
a great time. And you know, I really think that

(04:52):
there's a lesson in there. Like if you're feeling like
you're deprived or you're not living your best life because
you can't eat freely at every event or whatever, then
I think maybe you really need to just kind of
sit with that and figure out, like why does food
make the event more fun?

Speaker 1 (05:11):
Yeah?

Speaker 2 (05:12):
Are you eating because maybe being around that many people
makes you anxious? Or you think, oh, well, everybody else
can eat, why I can't. I That was me.

Speaker 1 (05:22):
That was always the thinking I had, Right, everyone else
gets to I, you know, quotation marks can't. And then
I would feel sad, and really, when you give yourself permission,
that changed everything for me. When I would go to
an event and like I did this thing on my
trip to Florida. I'm like, if we're eating at a
restaurant and it is truly window worthy, I'm going to

(05:45):
have it. I have permission. But if nothing looks good,
I'm not going to write, right, And then I don't
feel like I'm missing out anymore. Like if I go
to a cookout and it's just you know, generic whatever.

Speaker 2 (05:56):
Cambergers and hot dogs that you've had at bazillion times.

Speaker 1 (05:59):
Yeah, I look at them and I think, yeah, now
if it was like the best hot dog brand, you know,
like a Hebrew National, I don't know, those are very good.

Speaker 2 (06:07):
I like this. I don't know when I've had one.

Speaker 1 (06:10):
But if it's a high quality hot dog and they
look grilled perfectly, and I'm like, I would really enjoy that, right,
I might decide to open. But if it's some cheap
hot dog that looked weird, No, we always get to decide,
and it feels good to decide that has not been doworthy, right, Yeah.

Speaker 2 (06:29):
Or even just to be like, e, you know that
dessert looks really good, But I'm not gonna eat that now, right,
I'm gonna save that, or I'm gonna wait and have
a really good, hearty meal first and then have the desserts.
Right to me, it's more like if you delay eating

(06:50):
the junkie food that you've eaten before, the chips and
dip and hot dogs and hamburgers, and you choose to
have really window worthy food, how is.

Speaker 1 (06:59):
That deprivation exactly? Well, then you realize also you don't
really like it. I used to think chips and dip
were one of my favorite things, yeah, and now they're not. No,
unless someone is made like a homemade dip.

Speaker 2 (07:12):
I mean there is a pleasure in that, like salty,
crunchy me right, those are all very pleasurable sensations and
tastes in our mouth. But you can get the same
things from higher quality foods, yeah, like carrots and hummus,
slice tread, peppers and hummus like. So even just making

(07:33):
like swaps can make your window more enjoyable and more healthy,
and you'll feel better because you're gonna be actually getting
true nutrition in So Yeah, I think a lot of
it really just comes down to really how you think
about it. In your mindset, and we don't need food
to be happy. We don't.

Speaker 1 (07:52):
And that was the same process I had to go
through when I quit drinking. You know, I thought, if
you went to a celebration, a part, an event, a bar,
you had to drink to have fun. If you weren't,
you were like some weirdo who's just like the you know,
ruining the party because you're not drinking. But now what
I've realized is, first of all, everyone's so excited that
I can be the designated driver everywhere I drove all around.

Speaker 2 (08:15):
Now you're the hero. Yeah, but I don't have less fun.

Speaker 1 (08:19):
I have more fun because the next day I don't
feel like I'm hungover, right, And that's the same thing
like the chip and dip hangover, yah, the alcohol hangover.
And instead, you know, focus on feeling really good. And
I always say feeling good as a powerful motivator, but
it sure did motivate me to make better choices. On
this Florida trip, I didn't order French fries a single time.

Speaker 2 (08:39):
Because you know, they make you feel cretty.

Speaker 1 (08:42):
Often they often do, and I've had a lot of
French fries in my life, and I was like, I
just can't eat a bunch of fried food. We were
eating at restaurants every day. I did order these onion rings.
You just saw my picture of rings. And my daughter in law, Kate,
had been in that area with some friends from high school,
like the week before I went, and she's like, you
gotta go to this place. She doesn't eat much fried

(09:03):
food at all, but she's like, you gotta have these
onion rings at this place. I'm like, I went there
last year, and I know we'll go back, and we did.
So I got the onion rings. They were very, very good,
beer battered. I took a little picture holding them like
they were glasses. They were giant. They were battered, not breaded.
They were beer battered, and I love beer battered in
a beer battered, perfect onion ring. I had a couple

(09:26):
onion rings. We shared them at the table, and that
was all my fried food for the entire week. So
I think that made a big difference as well, because
I ate a lot more fried food last year. This year,
I was like, uh h, that just doesn't feel good.
I could have whatever I wanted, but I literally didn't
want it. That's the powerful shift when you get to
decide I'm not dieting. I'm choosing the foods that feel great.

Speaker 2 (09:50):
Yeah, And you know, a lot of times I think
it's kind of habit when you're on vacation, it's like, oh,
I'm a vacation. I would just want to relax. I'm
gonna eat delicious food. Absolutely do that. But I would
also challenge you to look for fun activities where you're
at because that's where you make the memories. It's true,
is when you're out exploring and you're doing new things

(10:13):
and you know, maybe you go out and you go
ocean kayaking, which you've never done before, or you know,
ten years from now, you're not gonna remember what you
ate on that trip.

Speaker 1 (10:22):
I don't know his onion rings well, but they were windowworthy.
But we also they're famous for their carrot cake, and
Kate was like, make sure to get the carrot cake.
And so we got to the end of the meal,
I'm like, all right, well, you know that we had
the carrot cake last year and it was recommended, but
I'm too full. I can't eat carrot cake. And everybody's like, yeah,
we're two full. So we did not order the carrot cake.

Speaker 2 (10:45):
We didn't want it.

Speaker 1 (10:46):
So yeah, giving yourself permission to have what you really want,
but then check in what do I really want? That's
where your power is.

Speaker 2 (10:54):
Yeah, and also that that what do I really want
can be looked at, not into like today, what do
I really want today? But what do I really want
three weeks from now when I go back from vacation.
What do I really want a week after vacation. Do
I want to get on the scale and find out
that I didn't gain weight on my vacation and I
can just pick up where I left off. Or do

(11:14):
I want to come home, get on the scale, be
upset that I gained weight, that I'm backtracked and now
I have to take five more pounds off, you know,
And so look at the big picture. Don't look at
what do I want right now, but what do I
want in the long term. It's true, it's true.

Speaker 1 (11:30):
And you know, we're a short vacation, you have a
little more flexibility, right, But if you're going to be
gone for a long period of time, like people who
are going to an all inclusive for a week or
on a cruise, or they're going to be traveling in
Europe for a month, you really want to be mindful,
yet stick to more of your regular schedule. The longer

(11:51):
your trip, the less you want to flex on that trip.
That's just my best advice for everybody.

Speaker 2 (11:56):
Yeah, all right, well, I'm glad you had a good time.
I did, so let's just dive into a celebration. This
week we have a celebration from Brandy in Washington State.
Brandy wrote, I'm fifty five years old and for nearly
forty years, I have been allergic to the sun. Every
summer since I was eighteen, I would break out in
a painful red rash with blisters, sometimes so bad I

(12:18):
needed steroid shots. But this summer, no reaction at all.
I've been out in the sun multiple times and I
even have a little tan. What changed. I started clean
intermittent fasting in April, mostly alternate day fasting, and some
nineteen five. I've only lost one pound so far, but
I feel amazing, and I truly believe it's working in

(12:38):
ways that I cannot see yet. If is clearly doing
something powerful for my body, and I'm here for it.
Hoping the weight loss follows, but already so grateful for
the healing.

Speaker 1 (12:51):
You know, I had that reaction to the sun when
I was obese. I never had had it before. And
I remember I was visiting a friend and we had
been outside all day at the pool whatever, and I
had this experience. It was the same exact thing, a
painful red rash. It was all over my feet and
my legs.

Speaker 2 (13:09):
They were so swollen.

Speaker 1 (13:10):
And I looked it up and it seemed to be
logic to the sun. I'm like, oh no, that was
when I was taking allergy medicine every day and I
had a lot of allergies in general, and yeah, it's
all gone. Have you ever seen this before or experienced it?
I mean I have not purposely experienced it personally.

Speaker 2 (13:28):
No, huh, yeah, I'm not. I mean I've heard of
it happening before. So that's like my skin was weepy,
it was crazy. Really. Yeah, that's interesting. You know, there
is an autoimmune condition that causes like your skins, immune
cells are triggered by like the sunlight, and you can
get like a rash, blisters and that sort of thing.

(13:50):
And so I have to wonder if, you know, perhaps
Brandy might have had something like that going on. And
we hear a lot that fasting really dials down inflammation
so much that autoimmune conditions like simmer down for lack
of another word, like you may have it, but you're
not having the flare ups like you were prior to fasting.

(14:12):
So yeah, I didn't have that trusting yet that is
a success. That's a celebration, a non scaled victory that
we've never heard before. I don't think so yeah.

Speaker 1 (14:21):
So now we have a question from a listener. This
question is from Katie and Tennessee. She said, Hi, ladies,
I'll look forward to the podcast each week, both to
learn something new or reinforce the concept, and to feel
like I'm reconnecting with friends. My question is related to heartburn.
I have noticed about the sixteen to seventeen hour mark,
I will get a wave of heartburn. I thought it

(14:41):
was maybe a fluke, but then I started paying attention,
and like I said, it's usually around that sixteen hour mark.
It's not something so uncomfortable it makes me break my fast,
but it definitely burns. I usually shoot for eighteen hours
of fasting on a typical day. I'm forty one, five
foot four, and I've been fasting consistently since January of
twenty twenty four. Thank you twenty eight day Fast start

(15:03):
day by day. The heartburn has been just over the
past few weeks, though, any advice to help with the
heartburn would be great, thank you.

Speaker 2 (15:12):
Sometimes if we change like medications or whatever. For instance,
Jin started getting heartburn after she went on progesterone and
she didn't know why, but progesterone relaxes the sphincter at
the top of your stomach, and so you can get
some like reflux after being a progesterone. It's actually really
common that people experience this. So, you know, at being

(15:35):
forty one, I don't know, did you start a new
birth control pill or something that could play into it.
But then like it seems like something has changed, so
this could be stress, lack of sleep.

Speaker 1 (15:51):
Of stress is a big heartburn trigger. I've learned that.

Speaker 2 (15:55):
Or potentially you changed coffee brands. Some coffees are way
more acidic than others. Or maybe you're not drinking as
much water, so if you can consistently drink some water
that helps kind of dilute your stomach acid. Don't overhydrate,
you know, But if you feel like maybe you've not
been drinking as much water lately, you know, drink some

(16:18):
more water. Perhaps, you know, like I said, if you
changed your coffee, maybe that coffee's not working for you.
It could just be something as simple as you've maybe
changed your diet and it's not working for you. Maybe
you changed your workout routine. I know for myself, I
don't ever have heartburn unless I drink two cups of

(16:39):
coffee and then I go work out. Oh if I
drink a cup of coffee and work out, I'm fine,
But two cups sends me over the edge, and anything
that's like upside down bending over, I start to get
a little reflux from it. And so I've kind of
figured out that my threshold if I'm going to work
out after coffee is one cup, and then my reward

(17:01):
for working out is then I get my second cup
of coffee. And then sometimes I find out I don't
even need it because by the time I've worked out,
I'm so wide awake and I've got some good katosis
energy going. So if this is a sudden thing, kind
of take a look at that. You also could just
have a little like gastritis. Maybe you had a little
stomach virus that's irritated your stomach lining. So you know,

(17:25):
maybe just that you need some time to get over it.
You can take a recipe that you can use for
heartburn while fasting, that is fast saved. Take a half
a teaspoon of baking soda and you can put it
in like four to six ounces of water and just
swallow it down and that helps buffer your stomach much
like an ant acid would. And then you know, give

(17:48):
that a try.

Speaker 1 (17:50):
Yeah, And I just looked at some stats based on
a survey that was completed in twenty nineteen, of seventy
two thousand people, forty four percent reported experiencing some sort
of symptoms from heartburn sort of thing, and thirty one
percent said they'd had him in the last week. So

(18:10):
I think this is a problem just as we get older,
I think people start to have more problems with reflux
and heartburn and all of that. And who was it
that was telling me?

Speaker 2 (18:21):
Was it you? Ever?

Speaker 1 (18:21):
Like every person who comes into the hospital for anything,
they're all on reflex meds.

Speaker 2 (18:26):
Oh yeah, so many people are on reflex meds.

Speaker 1 (18:29):
And so yeah, I think just as we get older,
it's a problem we tend to So I don't have
an answer.

Speaker 2 (18:36):
Actually looked this up because I was curious. We've gone
through in the United States a really hot period. I'm
not really sure when she sent this in. She's in Tennessee,
so I know it's hot in Tennessee. Dehydration decreases saliva production,
and saliva helps to neutralize and clear acid from your esophagus. Oh,
that's under mildly dehydrated. You have a dry mouth. That

(18:57):
can cause more stomach acid to travel back up into
your throat, causing you know, heartburn sensations. So yeah, really
make sure that you're not dehydrated or you know. The
other thing is is if you're over drinking water and
you're flushing out electrolytes, you know, then that causes dehydration
from a mineral balance standpoint. So if you're just suddenly

(19:19):
having heartburn while fasting, something has changed in there, and
you know, you may just need a few weeks to
heal your stomach. If you don't think you're under stressed,
you don't think you're dehydrated, maybe go off coffee for
a little bit, because if you're drinking coffee or even
tea while fasted, both of those are acidic, and so
that's not going to really help your stomach. If you're

(19:39):
already having increased acid in your stomach. All right, So
we have a question from Jess in Nevada. Hello, I
just finished my first month of intermittent fasting doing eighteen
six and I lost seven pounds. Thank you for the
podcast and support. I'm new to fasting, so I'm not
sure if this is a new question. I appreciate any

(19:59):
help you can offer. The problem is I get really
tired after opening my window at noon. I've tried different
meals or snack sizes, as well as opening with different
types of nutrients such as cars, proteins, fruits, veggies, grains,
et cetera. No matter what I do, this seems to
be a problem. I usually end up taking a short nap.
I did not have this issue before fasting. What do

(20:21):
you suggest? All right?

Speaker 1 (20:24):
So we do hear this is more common from people
in the beginning. People will have trouble at every time
they open their window, they get kind of sleepy. And
it makes sense. Digestion takes a lot of energy. You know,
if you look at lions, for example, after they feast,
what do they do they sleep? They nap because the
body is prioritizing digestion, and so you're tired. It sounds

(20:47):
like you're very new. You're just a month and and
you know you're opening at noon. I wonder if you
might feel better pushing your opening back a bit. And
for me, I do find it makes a difference what
I eat. When I am eating more plants, high fiber
foods like that, I don't have as much of a slump.

(21:10):
I have realized for me, meat, fried food, eggs, heavy food.

Speaker 2 (21:17):
Makes me sleepier.

Speaker 1 (21:19):
Like I did an experiment with whole food plant based
a couple of years ago. I was just seeing how
I did. I felt amazing the whole time I was
doing it. But I really love diary. I really love eggs,
and there's some meat that I love too, and I
don't want to give it up forever. But I remember
the first day I was like, all right, I'm going
back to eating.

Speaker 2 (21:36):
All the things I'm tired of whole food plant based.

Speaker 1 (21:38):
And I went to this brunt restaurant and I had
avocado toast with egg on top. And that's not a giant,
heavy fatty meal. A piece of toast avocado with an
egg on top. I got so sleepy and I was like,
oh my gosh, I think it was the egg because
I had been eating stuff like avocado toast when I

(21:58):
was whole food plant based.

Speaker 2 (22:00):
Right then I realized.

Speaker 1 (22:02):
Eggs make me sleepy. I have made that connection every time.
So the answer is, see if it gets better over time,
try pushing your window maybe just a little bit later,
and really experiment with different food types to see. I
know you said you've tried a lot of different things,
but for me, eggs and meat make me more tired

(22:24):
than anything else.

Speaker 2 (22:25):
Yet I was going to say too, I feel like
I experienced this a lot in the early days of pasting. Yeah,
and then for me, it made a big difference when
I shortened my eating window because I feel like when
you are solidly getting into katosis and you're in katosis,
when you open your eating window, when you eat, you

(22:45):
still have circulating ketones for energy, and so you know,
maybe you're only a month and you're doing eighteen six,
so it's probably time to tighten your window up a
little bit. And really, once you get that good fasting
energy and you've got these key tones circulating for energy,
I feel like it gets better, absolutely. And I feel

(23:08):
like we hear this a lot from people in the
early days, and then once they've been fasting for a
period of time they're several months in. This seems to
get better for most people. But it's also why a
lot of people don't open their window in the middle
of the day because they don't want that afternoon slump.
And something that's interesting too. I think most people have
always had that afternoon slump after lunch, but because you're

(23:32):
eating all day, you don't really notice it. But you're
really going from one extreme the other, from the fasted
state to the fed state, and so then it just
really you feel that afternoon slump more.

Speaker 1 (23:44):
I think that's true. I certainly had it when I
was eating all day. I had that slide, morning slump.
I had had all the slumps. That's when it would
send me to get my you know, my latte, my
mid morning latte, my mid morning snack. Then I would
have lunch, that'd have my early afternoon latte, then late
afternoon latte, and I was constantly trying to fight that sluggishness.

Speaker 2 (24:05):
Yeah, if you think about like conferences all day conferences,
and I think back to any time I've ever went
to work for a new hospital and you have like
three days of hospital orientation and you're sitting in a
conference room all day why do they feed people breakfast,
a morning snack, lunch, an afternoon snack is to keep
you awake, right, They're keeping you with this steady source

(24:29):
of energy so that people don't get that slump. And
so when we're fasting, we don't experience that we have
steady energy. But then, like Jin said, when you eat, now,
this energy's going to digest your food, your blood sugar
is no longer staying nice and steady. So we do
notice it more, I think, But then, like I said,

(24:49):
over time, I think it gets better.

Speaker 1 (24:51):
You can also try to taking a walk right after
you eat.

Speaker 2 (24:53):
Yep, that might help a big difference.

Speaker 1 (24:56):
You know. The day that we went out to brunch,
it's probably one point thirty, and I had a heavy meal.
I had an omelet.

Speaker 2 (25:02):
Oh, it was so good.

Speaker 1 (25:03):
Chariot had feta and spinach and sun dried tomato.

Speaker 2 (25:07):
Oh, that does sound good.

Speaker 1 (25:08):
It was so good that feta made it just fabulous.
But that was the kind of meal that would make
me sluggish afterwards. But we started like this shopping extravaganza afterwards,
and we were in Naples, Florida. We walked up and
down these streets and went into all the stores I
didn't have my slump.

Speaker 2 (25:25):
I was moving, I was walking.

Speaker 1 (25:27):
So after you eat, take a twenty minute walk and
see if that helps. And now it's time for our
segment called What's Your Why. Most of us began intermittent
fasting with weight loss in mind, and that is a
wonderful reason to start, but there is so much more
to what intermittent fasting can do for us beyond weight loss.
I genuinely believe that your why being deeper than weight

(25:49):
loss alone means you are more likely to find long
term success and view intermittent fasting as a lifestyle.

Speaker 2 (25:57):
So this week we have a wife from Melanie and Maryland.
Melanie wrote, my grandchildren stayed the weekend, and for the
first time in a very long time, I could keep
up with them early wake up calls, the trampoline park,
endless sessions of hide and seek, kickball and whiffle ball,
and I still kept up with their boundless energy. Making
these memories with my grandchildren is part of my why.

(26:20):
It took me a little time to craft it, but
today I saw the importance of having a why, writing
it down and reflecting on it often.

Speaker 1 (26:28):
I love that, and that is really why we want
to feel good in our bodies so we could live
our life all right.

Speaker 2 (26:36):
So we have a question from Faith in Idaho. Faith Fred,
I wanted to tell you how much I enjoy your podcast.
In my somewhat experienced opinion, Jin and Cherry are the
gold standard and all things intermittent fasting. You two compliment
each other so well because you are so different. This
teaches us that, aside from fasting, we can all learn
to listen to our own bodies. We don't have to

(26:57):
do things Sherry's way or Jin's way. We find our
own way. So thank you for being great examples. So
I have a question regarding updays. Is it more important
to have a longer window on the updays just so
it gives you more time to eat enough? Is the
length of the window more important than the amount eaten?
For example, recently, circumstances on my update caused me to

(27:20):
not be able to open my window till ten and
I had to close it at five. But I packed
in a whole lot of food in those seven hours.
I know we don't count calories, but I estimate that
it was well over two thousand. This was just by
eating what I wanted to eat. I wasn't trying to
make myself eat more than I wanted. When I got
back home at nine thirty pm, I could have eaten,

(27:40):
but I don't like to eat that closed before bed.
I go to bed around eleven thirty, so I decided
not to eat anything. Was the seven hour window really
not long enough even though I ate a lot? So
let's start there. That's a great question.

Speaker 1 (27:54):
And first of all, and say thank you, I'm glad
that you love our podcast, and we really want to
empower every one to figure out what works for you.

Speaker 2 (28:02):
That is so important. We have very few rules.

Speaker 1 (28:04):
The clean fast is one of them, and a second
rule is have a good up day after a down day.
So I'm glad that you asked this question. And we
have to think about why we are having the update.
And we also go back to the research on alternate
daily fasting or ADF, and we see from the research
participants were instructed. There were a lot of different studies

(28:26):
on this, but in one of the studies they were
specifically instructed to eat one hundred and twenty five percent
of their daily caloric needs on the up day, and
the purpose of that was for the metabolic boosts that
we get from slight overeating. Now, what's the time that
wasn't studied. So we have to figure out how to

(28:47):
apply this in the real world. And the recommendation for
giving yourself eight to twelve hours has evolved to that
because we have found in our many many years of
running support community, first on Facebook and now in our
delayed on Deny community, when your window is too short,
if you open too late on your update, or if

(29:08):
it's too short, people have a hard time not feeling
overly full and they just can't get in enough food.
I can remember people saying, you know, you tell me
to listen to my body. I didn't start eating till noon,
but I wasn't able to eat a second time because
I was stuffed. Well, that's clearly not going to be
one hundred and twenty five percent of your daily chloric needs.
You're not going to be up. And if that just

(29:29):
happened once, probably not a big deal. But if that's
the way you do ADF, you're not going to get
the important metabolic boost that you're looking for. So could
seven hours be enough if you ate well above two
thousand calories? I mean, I'm not going to say no,
that's impossible.

Speaker 2 (29:43):
It won't be.

Speaker 1 (29:44):
But the reason that we give the recommendation for eight
to twelve hours is because we find that people have
better long term results when they err on the side
of longer.

Speaker 2 (29:55):
You know, we have a great member in our community, Michelle.
I'm giving Michelle a shout out.

Speaker 1 (30:00):
And I realized, I don't know, Sherry, when did I
realize Michelle was having shorter updates than we recommend.

Speaker 2 (30:06):
You know what's funny is, I'm actually going to share
her posts in next week's episode. Oh awesome, And if
I had really played with it, would have used it
in this week's and this would have really explained this.

Speaker 1 (30:19):
Well, listen next week everyone, and you'll hear Michelle's celebration.
But she was doing adf doing it like a pro,
you know, like a champ, doing it all the time,
settled in, she loved it, and then I was like,
you know, I'm thinking about her update and I'm like,
I don't think that was really quite up. So she
and I talked about it on the community and then
she started opening her upday wider, moving to three meals

(30:43):
instead of having two, and you know, her side started
going down again, and so a one time thing probably
not a big deal in general, think about having three
meals and instead of two, and you know, waiting until
ten might be too late. Also, I know it's so hard.
The update is the hardest thing for those of us

(31:05):
that are used to a daily eating window. Because you
know we're recording this, it's almost one o'clock. We're gonna
record another episode after this, I won't eat probably until
three or something today. Having to eat at eight o'clock
in the morning would feel crazy, right, But if you're
going to have a real upday, you want to make
sure you're setting yourself up for that metabolic boost. So

(31:27):
having breakfast then lunch, then dinner that would be more
along the lines of what I would recommend. So one
time probably not a big deal. You know, your quantity
of food seems like it was good, but spread it
out more. That's just what we find works better long term.

Speaker 2 (31:44):
Yeah. And the other thing with that too is two
things to think about. Well, one, you know, like your
body really needs that signal like we're not in feast,
right or we're not in famine. There is a beast right,
and so six hours may not give your body that
appropriate signal. But the other thing, you have to think
about too, is blood sugar regulation. And if you're cramming

(32:05):
a whole bunch of food into a really short window,
that does not promote really good blood sugar regulation. And
you know, if your blood sugar hasn't come down from
the first time that you ate, and then you put
more food on top of that, then your blood sugar
could go higher, and then it could take hours after
you close your window for your blood sugar to come

(32:27):
back into a normal range. So one of the great
things about ADF is you're getting this sort of metabolic healing.
It's great for insulin resistance and that sort of thing.
But if you're not really smart about how you structure
your update, you may not be getting all the benefits
from the ADF that you are seeking.

Speaker 1 (32:47):
That's a very good point. I haven't thought about that, Sherry,
But you're right. Having two giant meals within seven hours
is metabolically not going to give you the time that
three within like twelve where you're.

Speaker 2 (32:59):
Right, Yeah, that makes a lot of sense. Yeah, And
so she has another question, and she said, my other
question is I almost always have the five hundred calorie
meal on the down day, but doesn't this interfere with autophagy.
I know you said either the full fast or the
five hundred calorie meal down day are equally good. According
to CHRISTA. Verity's study, it seems like the stopping of

(33:21):
autophagy would be the only disadvantage to having the five
hundred calorie meal, as long as you can be content
with that small meal. I was more interested in autophagy
lately since I had a serious burn on my arm
and I thought that could help healing. Perhaps this is
something that can't be absolutely known.

Speaker 1 (33:38):
Yeah, and you're exactly right, you know, we don't know.
I wish we had an autopogy meter on our bodies.
We could, like a we need to have our insulin
meter to know what our insulin levels are doing. We
need to have an autopogy meter. But I don't want
you to stress about that. Autopogy is not an on
off switch. You think about a light switch. You go
into a room, the light is on, the light is off, right,

(34:01):
you flip it on, you flip it off. Autopogy doesn't
work like that. Autophogy is more like a dimmer switch.
It turns up, it turns down, so you know when
you're fasting on that down day and you're fast and clean,
and you go to your dinner time, autophogy is ramping up, up, up,
up up.

Speaker 2 (34:17):
The dimmer switch is turning it up.

Speaker 1 (34:19):
Then you have your five hundred calorie meal.

Speaker 2 (34:21):
You're right, that's.

Speaker 1 (34:22):
Probably gonna dim it down a bit, but a five
hundred calorie meal is pretty small, and then you'll get
right back into you know, your next fast and then
it will turn back up while you're sleeping. And you know,
remember we're not trying to chase autophogy. And you know,
we've seen a lot of people over the years they're like,
I just want to maximize my time in autopogy, and

(34:43):
I don't want you to think about it that way.

Speaker 2 (34:44):
If you enjoy the.

Speaker 1 (34:47):
Five hundred calorie meal, like if it helps you sleep,
for example, that's really important because when we're sleeping, well,
we have so many processes that happen in our body,
like our glymphatic system, which you might not have ever
heard of, but I wrote about it in my book Cleanish.
Sleep helps our brain clear out through our glymphatic system,

(35:10):
and sleep is a cleaning process that we need. It's
like resetting our body. So let's say you decided not
to have the five hundred calorie meal because you wanted
to have more autopogy. But then you're going to have
a more restless night's sleep and your glymphatic system is
not going to clear out as well as it could.

Speaker 2 (35:26):
Well.

Speaker 1 (35:27):
I mean, you've given up one thing to get another.
So I don't want you to stress about theoretical better.
I want you to focus on what feels best to you,
what's practical, what helps you sleep, what you enjoy.

Speaker 2 (35:41):
Yeah, And I just want to throw in there too.
You know, too much of a good thing can become
a bad thing too, right, So too much autophogy or
prolonged autophogy can contribute to the formation of hypertrophic scars.
So basically it's great in the early phases of wound

(36:02):
healing and tissue repair and inflammation. But studies have shown
that if you have too much autophagy, then you won't
heal well and you'll end up with basically like a
pitted indent scar because you don't have the cell growth

(36:22):
to heal that area the way it should heal.

Speaker 1 (36:25):
And I would not think that, you know, the ADF
fasting would be too much. Just to clarify, I just
like a three day fast or a five day fast
or fasting.

Speaker 2 (36:34):
You know, we don't want you to. I just wanted
to use that as example as like, yes, we want autophagy,
but we shouldn't be worried about always, you know, being
in amplified autophagy, because you know, there are mechanisms to
autophogy that have negative drawbacks too, so that's where that
balance is important. Yep.

Speaker 1 (36:56):
This question is from committed in Australia. I am thirty
years old female and I've been intermittent fasting now for
about twenty eight days. I am one hundred and sixty
centimeters and I weigh sixty kilos, so I am technically
a healthy weight. I want to drop the last few
annoying ten pounds or so as I am carrying around
extra fat. Since starting about a month ago, I've dropped

(37:19):
two kilos or about four pounds. I really like the
intermittent fasting lifestyle and I feel very good, so I
am committing to continuing even after I lose the weight,
as I appreciate the fasting health benefits and I'm very
conscientious about my overall health. I have a family history
of diabetes and high blood pressure. Although I don't have
these issues. I eat clean, mostly whole food plant based,

(37:41):
with exceptions every once in a while. This is why
I like the freedom intermittent fasting brings. It allows these
little treats ever so often without the guilt. I used
to feel it was very easy for me to start
intermittent fasting as I am a busy mom of three
little kids, so my mornings are very busy and I
am glad not to worry about breakfast as I don't
have time for it. I had also been drinking black

(38:03):
coffee already for several years, so that was easy to
I usually do an eighteen hour fast, break my fast
at noon, and close my window by six in the evening.
My main question is there are times when my fast
ends up being only fourteen to sixteen hours due to
later evening eating, et cetera. Is that sabotaging my efforts
or is that Okay? I want to be flexible on

(38:26):
days where we have a special occasion or something, but
I don't want to backtrack in my efforts or while
having these shorter windows undo the efforts of the day before.
In terms of weight loss and fat burning, I also
struggle to get what I think is adequate nutrients in
during my windows. I have a low appetite, so sometimes
I expend my windows so I can fit in more protein,
et cetera. If I feel like I haven't had enough,

(38:48):
any tips on this would be appreciated.

Speaker 2 (38:51):
Well, I have a lot of thoughts. Okay, So for Amby,
who doesn't know centimeters and kilos, she is five foot
two and one hundred and thirty two pounds. This is
going to depend on your goals. Really, you say that
you want to drop the last annoying ten pounds, So
when we get down to the final ten pounds most

(39:13):
of us really need to tighten things up to do that. Now,
if you just settled in and you're getting to katosis
every day and you're having a six hour window and
your weight and your body recomposition is going at a
rate that you are happy with and you're willing for,

(39:36):
you know, a year to pass before you get to
that goal weight, great, But if you really want to
get that ten pounds or so off, are those longer
windows setting you back? I mean, how often are they happening?
Is this happening once a week and you're normally having
a six hour window, then this, yes, it potentially is

(40:00):
keeping you out of fat burning. So as far as flexibility,
you say you want flexibility, you can have flexibility and
still maintain a tie eating window. And then you really
need to identify what is a special occasion. Is a
special occasion a birthday or a holiday or a night
out and that's happening, you know once or twice a month,

(40:24):
is that going to be your undoing? Probably not. But
if a special occasion is every weekend or you have
family dinner on Sunday night late, and you're doing this
every weekend, then if that's the case, I would suggest
you shift your window later. For me, my days are
very variable based off of if I'm working, when I'm working,

(40:46):
Am I working night shift? Am I working an evening
shift or whatever? So on any given day, I really
just look at my schedule that day and I'm like,
what is my schedule like today? What time do I
think I'll be closing my window? If I'm just sitting
around at home and it's my day off, I know
I like to have my window closed no later than
seven pm. So for me, that means I'm not going

(41:08):
to open prior to two pm. That gives me a
five hour window. If I did not know what my
evening was gonna bring, if I was doing a family event,
a birthday, I was going to somebody else's house, I
didn't know what time they are gonna be done with,
you know, dinner, I would probably give myself a cushion
and I would still be like, huh, well, they said

(41:30):
get there at six, But I wonder if that means
we're not eating till seven, So I really won't be
done eating till eight. There might be cake and ice
cream after that. I'm probably gonna wait and not open
my window until three thirty or four o'clock that day
and have a little snack before I go. So that's
just really where it comes down to just managing your
days and taking a look at your days and really

(41:52):
prioritizing maintaining that eating window. And you can still have flexibility.
And if it's you know, Christmas, and you're going to
have a Christmas brunch and then you're going to have
a Christmas dinner and you want to have an eight
hour window that day, great, But Christmas is only once
a year. It's not once a week or three times
a month, so there is flexibility while adhering to an

(42:15):
eating window.

Speaker 1 (42:16):
Yeah, and I would like to encourage you to track
your eating window instead of your fast right, and you
just think about that eating windows something that slides up
and down in your day. And you know you said,
normally a six hour window is what you aim for.
So if you are opening a little earlier, slide it earlier,
but close it earlier. If you're having something in the evening,
slide that window later and open later, and keep your

(42:39):
eye on that six hour window. I also want to
talk about eating window because I noticed she the window
that's the window.

Speaker 2 (42:45):
Did she did?

Speaker 1 (42:46):
So keep your eye on your eating window and keep
that to about six hours and the fast will average out.

Speaker 2 (42:51):
I also want to talk about the.

Speaker 1 (42:53):
Concept of losing the last ten pounds and how that's
different as an internet and faster, and it happens because
of body reach composition.

Speaker 2 (43:01):
So it sounds to me.

Speaker 1 (43:03):
Like you probably have been the weight you want to
be not that long ago, because you're thirty and you're
at a healthy weight now you know that you are,
but I bet you have clothed in your wardrobe that
fit you those ten pounds ago.

Speaker 2 (43:19):
So instead of.

Speaker 1 (43:20):
Aiming for a goal to get down to that weight.
I want you to have a goal to get down
to where those clothes fit you well, and thanks to
body recomposition, losing fat, building and maintaining muscle, you may
find that those clothes fit you at a higher weight
than when they fit you the last time. When the
clothes fit well, you're there no matter what the scale says.

(43:43):
I also want to talk about what you mentioned about
getting an adequate nutrients, and.

Speaker 2 (43:48):
That was my next thing I was going to go into.

Speaker 1 (43:50):
Yeah, okay, I don't want you to worry about that. Really,
what matters is what we eat over time, not what
you had today. If you are still hungry and you
haven't had enough food and you're hungry, you should eat more.
If you are pleasantly satisfied, you do not need to
extend your window to try to fit in some artificial

(44:13):
nutrient number. And I know that goes against what it
sounds like everyone is saying all over social media and
YouTube and everything these days. But you know those are influencers.
Let's talk about influencers versus scientists. Now, Shery and I
are probably influencers. We're not scientists, we're not doing the research.
But I have spent a lot of time listening to

(44:35):
the researchers about this topic. People like Christopher Gardner from Stanford.
He's been on the Zoe podcast. I'm actually interviewing him
very soon for my YouTube channel. And there's another protein
researcher I can't remember his name, but he was just
on the Zoe podcast over the summer and he also
talked about protein. These are like some of the premier
experts on protein, how much our body really needs and

(44:59):
what happen if you eat too much protein? And I know,
if you're listening to influencers right now, it's like there's
no such thing as too much protein. That is not true.
There is such a thing as too much protein. We're
not trying to force in protein to get to an
artificial number. There's actually and these people never talk about that,
but the researchers do. There's actually research that connects lower

(45:24):
protein intake with longevity. And so you want to eat
sufficient protein. We are not saying not to eat sufficient protein.
And how do you know if it's sufficient. If you're
able to maintain and build your muscle mass, you are
eating sufficient protein. If you are losing muscle and getting

(45:44):
weaker and you can't work out like good used to.
You probably need to add in some more protein. But
the way to build muscle is not just by eating protein,
it's by working your muscles. So work your muscles. If
you can build muscle, you're eating enough protein. And I
think it really is just as simple as that. We're
not trying to get to a certain number. No matter

(46:04):
what you hear, trust your results and what your body
is doing. And I know people are probably like, oh
my god, I heard I needed to eat you know,
so much protein. Let that go a little bit.

Speaker 2 (46:14):
Yeah, And like really, this is where really listening to
your body is so important because I and there's several
people in community who feel the same way I do.
I know when I haven't had enough protein, Yes, I
have a hard time getting satisfied. I may be physically full,
like my belly feels full, but I'm hungry. I'm hungry

(46:38):
and I'm still thinking about food and my body is
telling me it wants something more. And if I look
back at my window, I'm like, oh, I really didn't
have very much protein today. And those are the times
where I often do extend my window. If I get
to the end of my window and I'm like, still
just not physically satisfied. That's when I'll go make some

(46:59):
scramble eggs and spinach, or you know, eat a can
of tuna. That's what I did last night. Yep. I
was really hungry, and so I ended up eating a
can of tuna with some dice tomatoes. And I felt
so much better after I had done that. So when
you say I feel like I haven't had enough, is

(47:19):
that a feeling or is that you basing that off
some arbitrary number that somebody has given you.

Speaker 1 (47:27):
If you're feel full and satisfied and you feel good,
then your body is letting you know that you've probably
eaten sufficiently.

Speaker 2 (47:34):
The same thing.

Speaker 1 (47:35):
That's the protein lever hypothesis that that states that we
keep eating until we've eaten enough protein and then our
body's like, all right, you've had enough.

Speaker 2 (47:43):
Yeah, And then this is episode one seventeen that we
are right now that you're listening to you right now,
it is one seventeen. So if you did not listen
to last week's episode, episode one sixteen, we actually had
a celebration from a member in our community who fell
into that protein trap.

Speaker 1 (48:01):
And she's a doctor, by the way, yes.

Speaker 2 (48:03):
And when she started ignoring what trainers and these influencers
were telling her about protein. When she adapted to what
they were telling her and she started focusing on forcing
more protein in her window, she started experiencing weight regain
at regain. It wasn't just muscles.

Speaker 1 (48:24):
She was gaining right fast because over eating protein leads
to fat gain, and it was.

Speaker 2 (48:29):
Also contributing to her ending up. She wasn't maintaining as
tight a windows she because she was really overeating in
her window, and her windows ended up getting longer so
she could get what she thought she needed to get,
and she wasn't getting into the fat burning. She wasn't
feeling the energy anymore. And so she really talked about
that and we shared it in episode one sixteen, So

(48:51):
if you haven't heard that episode, go back and listen
to that, and that may convince you that your body
really knows best. And fun fact, she's in Australia. Oh
that's awesome.

Speaker 1 (49:02):
And when she scaled back her protein and started being
intuitive again, not only did she start losing the fat
that she had put on, but she's set some personal
records in the gym eating less protein than she had
been eating. Right, So, I just think that's so important,
very much so, all right, before we.

Speaker 2 (49:19):
Get to the tweak of the week, I just want
to take a minute to remind you that I am
doing intermittent fasting coaching. I'm having so much fun doing it.
It inspires me to help you, and I've already been
getting feedback from some of the clients I've talked to
that just the small tweaks that we've come up with
while we've talked, they are finding results already. The person

(49:41):
I've talked to in July thirty first today is now
September second. She messaged me last week that she has
busted a plateau she's been in since April and she's
so excited and she's ready to meet again so that
we can check in on what she's doing and make
some more tweaks. So please read out to me. If
this is something you think that you need to do,

(50:03):
I would love to sit down and talk with you
and help you work through any issues that you're having,
whether it's mindset or diet or you know, plateaus that
you're trying to bust. You can email me at Sherry
that's one r s h. E. Ri I at fast
Feast repeat dot com. And now it's time for our
tweak of the week. This is from Trace in Florida.

(50:24):
She said, could it really be as simple as yes?
Yes it could. I haven't had any alcohol in a
bit over two weeks. After the storms last year, all
the chaos and emotion and turmoil, I went from a
few times a year to maybe on the weekend, to
yes on the weekends. I didn't have a lot, and

(50:45):
other than one week, I kept it to one or
two nights a week. Other than that, I didn't change
my windows or my food. But I wasn't losing anymore.
I was maintaining. Important note, after my long and turbulent
diet history, maintaining is still a huge win. I tried
tightening up my windows, I tried changing my food in
a handful of different ways.

Speaker 1 (51:06):
I tried delaying candy. I tried more exercise, I tried ADF,
I tried different exercise, and the whole time, since last November,
I've been maintaining. Two and a bit weeks ago, I
decided to delay alcohol no more once a week or
just here and there, for reasons that had nothing to
do with fat loss. Even a drink or two was

(51:26):
starting to make me so tired the next day, I think,
what's happening is that as I approach menopause, alcohol is
hitting differently. So I decided I didn't want to feel
that slump anymore. And all of a sudden, I'm feeling
that burst of energy every day at noonish. All of
a sudden, my hands and feet are getting cold every
day before I open. And by the way, if anybody

(51:48):
wonders why, that's because when we flip the switch to
fat burning, our body directs fat stores away from our extremities,
and our hands and feet might feel cold. She said,
All of a sudden, the scale is moving. All of
a sudden, my fingers aren't puffy. Could it really be
as simple as my body doesn't handle alcohol well? Could
a few drinks on Friday and Saturday really keep me

(52:08):
from fat burning a lot.

Speaker 2 (52:09):
Of the time?

Speaker 1 (52:10):
Could one small change really make that big of a difference.
It turns out, yes, life is good. Fasting is great
all as well.

Speaker 2 (52:20):
I love that She kind of got real with herself,
looked at what might be holding her back, and decided
to abstain, and was pleasantly surprised with the results.

Speaker 1 (52:29):
And she didn't even stop the alcohol because she thought
it would cause her to lose more weight. She realized
she wasn't feeling good and then the weight it's been
more of a surprise benefits.

Speaker 2 (52:39):
Yeah, all right, well, we love to leave you with
inspiration or motivational quotes, and this week we have a
quote from Nicki about embracing the hard. Running up a
hill is a bitch until you adapt to the hill,
and it's not. The hill is the same, but you
are different and as a result, so is your experience easier.
Hard is about you, not the hill. Don't wait for

(53:03):
your hill to change. And that is from Craig Harper.
I love that.

Speaker 1 (53:09):
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 (53:26):
Don't forget to subscribe to this podcast to your favorite
podcast app, and if you haven't already, please leave us
a five star review that helps new listeners find the show,
and we really appreciate it.

Speaker 1 (53:38):
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 (53:58):
Until next week. Thanks for listening.