Episode 120: Celebrating & Looking for Wins, Losing Summer Regain, Managing Hunger, 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:
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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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 Repeat.

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

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

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

(00:53):
How are you doing today.

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

Speaker 1 (00:58):
Hieran out about summer. I know I was always in
the air and every year I'm so surprised.

Speaker 2 (01:05):
What is fantastic? I immediately thought, well, I took Lulu
outside this morning and it was a little chilly this morning.

Speaker 1 (01:13):
But you know jeans is chilly to me. Yeah, me too.
That is amoring jeans. But the good news is my
jeene's still fit from last year or so.

Speaker 2 (01:24):
That's great exactly. I have been using my sauna again.
I have a sunlight and sona.

Speaker 1 (01:32):
I want meant to do it today and I forgot.

Speaker 2 (01:34):
Well when it's so hot outside. Eric doesn't like me
to turn it on because it's in the house right
and he thinks it heats the house up.

Speaker 1 (01:40):
It doesn't.

Speaker 2 (01:41):
He thinks having the kitchen light on an LED light
is heating the house up. So anyways, I just to
pacify him. I don't turn it on while he's here,
but I have it preset to turn on at a
certain time so that once I get up and get
the dogs taken care of and get my coffee, I
just move into my sauna. And I'm using it like
three or four times a week, and it's few.

Speaker 1 (02:04):
I gotta do it. I love my new sauna. Mine
is from Life Pro. You know, we're big fans of
Life Pro, and it's awesome. But I just keep forgetting
to Like today, I was like, I am going to
use my sauna today, and then I got busy doing
a bunch of things. It's just I forgot, Yeah, I forgot.

Speaker 2 (02:21):
To do Yeah. Well the sunlight has an app now
and you can like I can lay in bed and
turn my sauna on to preheat if I want.

Speaker 1 (02:28):
That is awesome. Yes, yeah, so well I'm going to
put a night in mind to do it.

Speaker 2 (02:34):
It reminds me to get in it, Like I smell it.
I'm like, oh yeah, I need to get in my
sauna this morning. So anyway, there's the benefits I'm looking for,
like the benefits of cooler weather.

Speaker 1 (02:45):
Right, well, there we go, there we go. Yeah, I'm
just you know, having to put on different clothes, no
more summary dresses.

Speaker 2 (02:52):
And you know, I was having a little sad moment
about that this morning when I got.

Speaker 1 (02:56):
Dress summer dresses.

Speaker 2 (02:57):
I was like, I wish maybe I could find a
sweater to put over my summer dress. But then I'm like,
it's still this light cotton sheeting.

Speaker 1 (03:04):
I would be freezing. So and here's a funny story.
You know, I wear my summer dresses all summer. We
were at trivia last week, came in second place. We're
doing great in trivia, but one of the other teams.
I've got regulars at the place where we go, and
I guess this man's in his seventies. I don't know.
He's got a little team and he's like, I had
my jeans and he's like, I'm missing the summer dresses.

(03:27):
I'm like, yeah, me too. I'm like, maybe next week
i'll if you have to wear one more, But I
don't think so. That's so funny anyway.

Speaker 2 (03:35):
All right, Well let's celebrate Steffy. Steffi wrote, how has
it already been a year? According to my app, I've
fasted six nine hundred and sixty two hours. It's been
such an interesting expedition and I feel I can truly
call it my lifestyle now. While I've been on a

(03:56):
plateau for a bit, I can't imagine stopping, and I
will just continue to keep tweaking and figuring this out.
I'm so thankful for this community and having a place
to share, ask for help and learn. Thank you all
for making this a wonderful space. So let me bitch
back up and say Stephi is part of the DDD
online community. She actually shared this there, but it was

(04:18):
such a great celebration I wanted to share it with y'all,
So she said a year in it is beyond time
for me to craft my white statement. So here goes
my why. My gallbladder pain is gone, acid reflux gone.
Left shoulder pain gone, knee pain much improved, foot pain gone.

(04:41):
Right shoulder pain during a busy work week gone, or
very easily managed with some stretching, throbbing, wrisk pain and
numbness that would wake me up and flare up worse
during busy work weeks. Gone stronger nails, more sensitive taste
and smell, very rare. Stomach upsets or too full feeling

(05:01):
after eating, Listening better to my society signals. I'm not perfect,
but much better. No late night or cleaning up snacking.
I used to take Advil a couple of times a month,
and now it's very rare. Relief from forcing myself to
eat breakfast or eat for future hunger, not having to
pack lunch, doing self care during my lunch breaks, walking

(05:25):
and meditating, Not worrying about when my next meal will
be because I know I'm fine. No low blood sugar
shaky's ever knowing how good this is for my body
and all of the healing and repair time I'm giving
it I'm so ready to take on the next year,
and I'm excited to see what's ahead and how my
body will continue to change. I highly encourage everyone to

(05:46):
do all three things. Jen recommends to track progress weighing
with weekly averaging pictures and measurements. My weight has fluctuated
in the same fourish pounds for about eight months, but
my measurements are down. Looking at pictures from four months
ago to today, there's definitely body recomposition happening. I cannot

(06:06):
believe it's been a year, and I'm so excited to
stay the course. We are so excited for you, Stephie.
That is quite I mean, listen, if she never lost
another pound, that list of winds, like, why would you
ever give that up?

Speaker 1 (06:23):
I know you would not. That's exactly right. Hooray for
all of those wins, and that just shows that intermittent
fasting is always working and doing something in our bodies. Yep.
So now we have a question from a listener. This
question is from Marge from Texas. She said, I have
frequently heard on your podcast and red replies in the
community suggesting the use of baking soda to relieve indigestion

(06:46):
during fasting. Due to bypass and aortic valve replacement. I
am on a low sodium diet. Should I avoid the
use of baking soda as a method of relieving indigestion.
I love intermittent fasting. It's been my lifestyle for almost
five years. I'm seventy years young, and I have no
plans to go back to eating all day. Thank you
both for the research you do. It's so beneficial to

(07:08):
us as iffers.

Speaker 2 (07:10):
To answer your question, yes, if you are on a
low sodium diet, I'm not going to say you cannot
use it, but I would definitely ask your doctor about
whether or not that's safe to use. Something that can
help offset extra sodium in your diet is to make
sure that in your eating window. Unless you've been told
that you are to be on a low potassium diet,

(07:32):
which is only like a few types of people that
need a low potassium diet. If you've never been told that,
just make sure that you are eating high potassium foods
in your eating window because that helps offset the sodium.
That's what helps your body use the sodium. So anyways,
I just wanted to throw that out in case you
didn't know that, But yeah, definitely check with your doctor

(07:53):
if that's a concern. But if you are having indigestion
during the fast, you might have another suggestion for you.
And five years, it's seventy years old.

Speaker 1 (08:07):
I love it. Yep, I love it.

Speaker 2 (08:10):
So we have a question. We get this one a
lot we haven't had in a while, though it's been
a while. From Westchester, Ohio. She wants to know if
coffee with chickery such as Cafe DuMond will break a fast.

Speaker 1 (08:27):
Bad news. Really, you want to keep that one out
of your fast. We want to find coffee that is
just one hundred percent coffee with nothing added. Sorry about that? Yep?
Did you want to add anything to it? Nope? Really no,
I do not. And now it's time for our segment
called What's Your Why. Most of us have weight loss

(08:48):
in mind when we are starting intermittent fasting, and that
is a great reason to get started. But as we
saw from Steffie, there is so much more to what
intermittent fasting can do for us beyond weight loss, and
that is why I think it's super important to craft
your why before beginning. When your why is deeper than
weight loss alone, you're more likely to find long term
success and view intermittent fasting as a lifestyle. And I

(09:11):
have a suggestion here. You know, if you're just starting
and you haven't crafted your why yet, take some inspiration
from Stephy. One year in she wrote down a list
of what's improved. I want you to take some time
right now, if you're new, write down what you're struggling with,
everything physically, emotionally, everything that you think is a problem

(09:33):
that you are not enjoying in your life. Write it down,
put it away, and come back to it. Maybe six months. Yeah,
I'm going to say six months. Yeah, start me checking off.
Oh wait, I don't remember I even used to have
that problem because I haven't had it in so long.
You might amaze yourself.

Speaker 2 (09:52):
I was going to say, we, like many people report
within eight to twelve weeks that they're having like huge
reduct and pain and stuff like that. But by six
months you're going to have like so many wins. So yeah,
anything that's bothering you, hurting you, bringing you down, preventing
you from living your best life, write it down. It

(10:13):
can even be mindset issues, yes, you know, whether it's
like all day long, I think about food. I don't
know what diet to start next. That's sort of thing because.

Speaker 1 (10:22):
I can't walk up the stairs without grabbing the handrail.
I mean maybe six months from now you're just running
up the stairs without touching the handrail and you can't
even remember that you used to have to grab it.

Speaker 2 (10:31):
Yep, absolutely Yeah. So this week we have a wife
from John John said, my why is to reverse diabetes
and prevent future chronic health challenges. I was diagnosed with
type two diabetes in September of twenty twenty. I read
doctor Fund's The Diabetes Code and he recommended a low
carb diet, intermittent fasting, or both. I belong to a
Facebook group with mostly diabetics who are intermittent fasting. Thanks

(10:55):
to medication, intermittent fasting, nutrition, and fitness, I have reverse diabetes.
I am also a cancer survivor. On August fifteenth, twenty seventeen,
I had a colonoscopy at the age of forty seven
to see why I was having problems going to the bathroom.
The gastreinerolgist found a twenty two centimeter tumor in the
sigmoid part of my coal. I had stage three cancer.

(11:18):
A surgeon removed the tumor a September first, twenty seventeen.
The tumor had broke through the colon wall and he
had to remove surrounding lymph nodes and there were traces
of cancer there. I had almost thirty days of radiation
in twelve rounds of chemo. Other medical conditions I had
included acid reflux, an ulcer, I still have Barrett's esophagus,

(11:40):
and diverticulitis. I led a very active lifestyle earlier in
my life. I was not a healthy either. I ate
mostly fast food. I went from living an active to
a sedentary lifestyle. I gained a lot of weight, and
I attribute my chronic health conditions to my poor diet
and lack of exercise. My why is to live in

(12:01):
intermittent fasting, healthy eating, and active lifestyle to prevent future
serious health conditions, so I can increase my health span
years and my emotional well being.

Speaker 1 (12:12):
Yeah, and I want everybody to picture a stool with
three legs. You know, we've got intermittent fastening is one
leg of the stool. We've also got healthy eating is
another leg, and the active lifestyle is leg number three.
And if you remove any of those three legs, the
stool is going to fall down. So I want you
to keep all of those in mind. Intermittent fasting, nourishing

(12:36):
your body well through healthy eating, and having an active lifestyle,
because all three of them work together to set you
up for the best health that you can have going forward.

Speaker 2 (12:45):
Absolutely all right, So we have a question from Risa
in Pennsylvania. She titled this ready to reset. Hi jend Cherry.
I've been fasting since December twenty eighth of twenty twenty three.
I am five foot forty eight yeardears old, and I
have a goal of one hundred and twenty eight pounds.
Even with my weight loss, I am a thirty four

(13:06):
g originally a thirty eight h and I think my
large chest impacts my higher weight. I have been doing
great and I have done various different fasting schedules throughout
my journey. I started at one hundred and sixty two
point eight pounds and I was at one hundred and
thirty pounds in mid June. My original goal was one
thirty five, but after surpassing it, I made a new

(13:29):
goal of one twenty eight. According to smart BMI, one
thirty five was fine, but regular BMI says I'm overweight.
It's hard to see that and not feel bad. Now
at the end of the summer, I'm back up to
one hundred and forty pounds, I am in perimenopause, and
I just got my period for the first time in

(13:49):
six months. I was really hoping I was done anyway.
I do think that it's part of the weight gain,
but not entirely. I definitely gained at least five to
seven pounds this summer lots of vacation days and not
being consistent in the kinds of foods I've been eating.
While I always fasted a decent amount sixteen to twenty
hours with some adf with five hundred calorie meals throughout,

(14:11):
my food choices during my windows were not the best.
Although my clothes still fit fine, I know I need
to do something. I can't wait to get back to
my normal work routine after school starts. I teach middle school.
Even with the weight gain, this doesn't feel like I
fell off the wagon. I feel in control. I know
my choices put me here, and I know better choices

(14:32):
will put me back where I want to be. But
here's my questions. What is the best routine to get
back into the weight loss cycle. Should I do a window,
Should I do ADF A combination of that, maybe two
ADF days followed by an upday. The rest days windows
of fasting eighteen plus hours. I actually think my bigger

(14:53):
focus is in this restart is more my eating choices
rather than my window link. But I wanted to hear
both of your thoughts. They thank you for your support
and guidance.

Speaker 1 (15:02):
Yeah, I'm going to tell you. You know what's going on,
RISA one hundred percent, and you are right on track.
You know, I could stick to a daily five hour
window and gain weight depending on how I'm eating in
my window. I could overeat, I could choose foods that
don't support maintenance for me, and I could gain weight
in five hours in summer having ice cream, making food

(15:25):
choices that are not the best. That happens. So I
actually think if I were you, I would say, all right,
and I don't think that your faust should be eighteen
plus I think you should focus on your eating window
five hours or less, seven days a week. And now
that you're back at school, it's going to be so
much easier because you know, I was a teacher, I
was an intermittent faster and a teacher for several years

(15:47):
before I retired from teaching in twenty eighteen, and I
didn't need at school. I didn't need at school. I
went home, opened my window, nourished my body well, and
I actually found that was a great balance. And then
on the weekend, my windows ended up being a little longer.
And I'm not talking super long. I'm talking five hours.
And you know, during the week when I was teaching,

(16:08):
my windows would be naturally a little shorter. But I
felt so good and that worked really well for me
with my teaching schedule. You know, on the weekend, maybe
I would end up with two meals one of the days,
based on a social event, whatever, maybe a six hour window.
I didn't go crazy on the weekend. I still stuck
to good eating window on the weekend. And since you're
trying to get those those pounds back off, you know,

(16:31):
five hours is what I would recommend, even on the weekend.
By that point for me, when I was talking about
I was already at my goal in maintaining you know,
but when I retired at twenty eighteen, but since you
want to relose some weight, I would just tighten that
window up five hours or less every day. Don't eat
at school. If that's the routine that works well for you,
eat when you get home, and food choices since you

(16:55):
feel like that's what it is. Whenever I feel like
my problem is food choices, I'm always right. It always is.

Speaker 2 (17:03):
Yeah, And I really suggest making a meal plan for
the week, especially when you're busy at work. The last
thing I want to do is come home from work,
try to figure out what you're going to eat. You're hungry,
you haven't eaten all day, you're tired from working, you
might have evening activities going on, and that's when we
often make poor food choices. In that moment, we're just hungry,

(17:28):
we don't really care, we'll do better tomorrow, and we
start snacking on stuff and.

Speaker 1 (17:33):
We drop that through.

Speaker 2 (17:34):
Yeah, before you know it, your window did not go
the way you wanted it to go. And so make
a plan. Shop for the foods that you want to eat,
you know, on the weekend or whatever, have them available.
You know, if you're a person that likes to come
in and you like to start with a snack, have
that ready to go. You have it preportioned out. Even so,

(17:56):
it's just easy for you to grab. So it's a
it's an easy quick snack, just like we tend to
reach for snack foods that are easy and quick. But
these are going to be your healthy snack foods to
open your window. We talked a lot about food quality,
and this is where like calories are not calories, calories

(18:18):
are not always equal, you know. I just add of curiosity.
Jen and I were talking about McDonald's cheeseburger double cheeseburgers
the other day. I hadn't had a McDonald's double cheeseburger
since I was in high school. The other day I
had one. It was kind of an accident. Eric doesn't
eat onions, and they put onions on his and he
didn't want to eat it, and I was like, well,

(18:39):
my window's open, I'll just eat it. It'll be easy, right,
And there was something really satisfying about that double cheeseburger,
But two hours later I was starving. Now I just
looked it up because I was curious. There's four hundred
and thirty seven calories and a double cheese burger. I
can easily sit there and eat two of them. They're
not very yeah, they're very calorie dents though, So let's

(19:04):
just say I ate two double chee burgers at the
beginning of my window, I am still going to be
starving and want a meal. Well, two double cheeseburgers is
eight hundred and seventy four calories. You could build a large, voluminous,

(19:26):
satisfying meal for eight hundred and seventy four calories. Right,
that's going to stick with you, and that's going to
give you nutrition, nutrients, you know, the things your body's
hungry for. Because your body's not really recognizing calories. It
doesn't know I just ate a full meal's worth of
calories and two little double cheeseburgers, it's still hungry, it

(19:49):
still wants nutrition. So that's where food quality, I mean,
that's why Jen said she could gain weight in a
five hour window. I could easily busy eat four double
cheeseburgers in a five hour window at seventeen hundred some.

Speaker 1 (20:06):
Calories, right, and you're still not intrually satisfied.

Speaker 2 (20:09):
I'm not nutritionally satisfied. That's where people tend to overeat
in their window. When you don't choose wisely, it leads
to overeating because you're not satisfied, you're hungry, You're gonna
wake up in them all the night hungry. So that's
where just really being planning ahead and having good, nutritious
food is really beneficial.

Speaker 1 (20:29):
Can I share my whole situation too? Like true Confessions
from Gin And I had a double cheeseburger the other
day after not having McDonald's and I'm not sure how long,
and it was like the craziest window that I knew
was not working out the whole time I was having it.
But then I felt so terrible. I went to the
movies with friends and it has been so long. Chad

(20:51):
didn't like one of the movies, so we never went
to the movies. We did not go to the movies.
So now I'm like living a different life and my
friends are like, you want to go to the movies.
I'm like, I do want to go to the movies.
So we went to see The Doubt in the Abbey movie.
Cher did you ever watch Out in Abby?

Speaker 2 (21:04):
I did? I love it?

Speaker 1 (21:06):
Well. At the end of the movie, I'm like crying
because they're showing like this like Sybil and all the
people who have died, and the person my friend that
was one of them had not ever seen Out Nawby.
She's like, why is everyone getting emotional because we loved
the table anyway, But I decided, you know, I had
a nutritious meal before I went. It was, you know,
mushroom risotto kind of a thing. It was feeling, it

(21:27):
was satisfying. And then I was like, you know, I
had this, this is feeling satisfying. I feel good. I'm
going to go to the movies and they have like
the little Kid's popcorn if you ever seen them. It's
like a tiny little amount of popcorn and a tiny
little like smaller than the child's coke that we used
to have in happy meals, a tiny little coke. And
I'm like, you know what, I used to really love

(21:48):
movie popcorn, so I'm going to have that. My window
was open. I had this really healthy food before I came,
so I ate that and I was like, oh that
was not It was no first, I was gross very chemically,
wasn't satisfying. It had been I can't even tell you
when I've had movie popcorn prior to that, but it
certainly was not delicious or satisfying. So then the movie's over,

(22:12):
and you know, my window has been open. Let me
think four hours in this poor four and a half
hours at this point, and I'm like hungry now right
because I had this unsatisfying popcorn. So one of one
of the girls that was there, it was her birthday,
so we went to the Crazy Mason, which is right
near where the movie theater was here, he's been to

(22:34):
the Crazy Mason. It is like all this crazy ice
cream stuff, and I'm like, I am legitimately hungry, you know.
I've had this mushroom risotto that was so delicious, but
then I had all this popcorn. I'm starving at this point,
so I'm like, I'll just eat this dessert and that'll
be sufficient. Then I'll close my window. So I got
a waffle with ice cream and brownie bits on it. Like,

(22:57):
let's think about calories again. Many calories, right, like more
fuel than my body needed for the day. I ate
that it tasted delicious in my mouth, but when I
was done, I was like, I am still starving, right,
It made no sense, like I felt I also felt yucky.

Speaker 2 (23:15):
Did you have that physically full but hungry feeling.

Speaker 1 (23:18):
Yes, I was physically full and felt oh, but I
was like, I'm gonna have to eat something else. My
body feels so grossed. And by then my wind had
been able for like five and a half hours at
this point, and I'm like, you know what really sounds
like it will make me feel satisfied is in McDonald's
double cheeseburger, which is so dumb. I'm like, I've eaten
all this garbage and I'm gonna go have a double cheeseburger.

(23:38):
But I guess my body needed some protein, some meat, something,
and I wasn't gonna go home and cook something up,
but by the time I got home it would have
been like way too late. So I've got that McDonald's cheeseburger.
And I know that's not the healthiest food in the world,
but it did make me feel like at least I
had maybe my body needed protein. If you think about
what I had eaten, it was a pretty low protein meal,

(24:02):
but I needed that meat. I wish i'd had a
better quality right option that was available quickly, but I
had that double cheeseburn. I'm like, this Dirgert double cheeseburger
is so good. Anyway. I'm not recommending y'all do what
I do do not go out and have popcorn and
then dessert and then a double cheeseburger. But it just
goes to show food quality makes such a difference, and

(24:22):
I contrast that with what I ate last night. Now,
back to the meal kits. I had a crazy summer
with the whole chad not being there and trying to
figure out how do I eat as a single person,
and making a meal kit for two just seemed crazy, right,
But now I'm like, Okay, I've just got to do it,
because I eat better when I have the meal kits.
And so last night I made a meal kit and

(24:43):
it was you know, grasseded ground beefs and it had
a red pepper, and it had onion, and it had
black beans. And I put some real sour cream and
a real avocado and I had this little Oh my gosh,
it was so satisfying, and I was pleasantly full and
my body was well nourished. And then I had some pineapple,

(25:04):
fresh pineapple to close my window. And I closed my
window and I was physically so satisfied. Now, if we're
just talking about calories and calories out the day before,
when I had all that junk, I don't even want
to know how many calories I ate, right, there was
a lot versus this very healthy, satisfying meal and I

(25:24):
didn't need anything else, right, And that just goes to
show that the way we nourish our body makes the difference.
If you're constantly starving, you're probably not giving your body
the nourishment then it needs. Right, Yep, thank you for
coming to my ted talk. But I also want to
illustrate I'm not always perfect either. Right, even as I
knew what was happening, I knew why I was so hungry.

(25:47):
I knew why I didn't feel good. Yeah, So next
time I go to the movies, guess when, I'm probably
not going to have popcorn popcorn. Yeah.

Speaker 2 (25:56):
As soon as you were talking about that movie popcorn,
I don't know if you saw me, I kind of
rubbed my tongue on the roof of my mouth. I
can still I haven't had movie popcorn and I don't
even know how long. But it leaves that coating of
foul yeah, and your teeth, And it was like I
can almost feel it in my mouth when you were
talking about it, and I was just like, no.

Speaker 1 (26:18):
No, And what's funny is I you know I bought
an air popper. I don't know if I've talked about
this on the podcast or not, but I bought an
air popper over the summer. Again here I am home
by myself, you know, figuring out how to eat. I
was like, you know, what I really love is popcorn.
But I hate microwave popcorn, right, hate it. And so
I was like, I'm going to buy an air popper.
And so I buy an eye popper, and then of
course I drench it in butter. So it's organic butter.

(26:40):
So it's not low calorie popcorn or a low fat popcorn,
but it is absolutely delicious. Air popped popcorn with organic
butter and salt is an entirely different experience. And maybe
that's why I forgot that I hated maybe pop and
as I had the good popcorn in my head. Right,
it's such a different experience. And I can eat a

(27:00):
whole giant bowl of organic popcorn with organic butter and
salt at home and I don't feel gross. I feel
satisfied instead of all that chemically stuff. My body's like,
oh no, no, And.

Speaker 2 (27:14):
Doctor will be so proud of you. He's an advocate
for eating popcorn.

Speaker 1 (27:17):
Oh well, anyway, I love making homemade organic popcorn in
my air popper and putting some delicious butter on top.

Speaker 2 (27:23):
Yeah, you know, I just spray mine with like olive oil.
I have like organic olive oil spray, so do you.
And so after I pop it, I just kind of
spray it with that and then salt it.

Speaker 1 (27:34):
I might try that. Well, I used.

Speaker 2 (27:36):
Avocado oil, olive oil, whatever, butter, whatever I have on hands.
But yeah, I know you are. My cholesterol doesn't like butter.

Speaker 1 (27:45):
No, It's just so interesting how this like if you
said popcorn with butter versus moaty popcorn with moovie butter.
It sounds like you're eating the same thing. And again
they could have the same exact number of calories, but
it's a whole different experience for your body, real food
versus what did you just eat? You know, from my body.
So I just want to keep emphasizing that that I
don't feel restricted when I'm in a home eating delicious

(28:07):
homemade popcorn. Right, yeah, but I will gladly restrict myself
from the gross popcorn. All right, We've got a question
from long time Faster from Australia. She says, Hi, Jen
and Sheary. I am a longtime listener and absolutely adore
your podcast. Sheary, I just want to say how much

(28:28):
I've enjoyed hearing you grow as a host. I know
you were new to podcasting a few years back, but
you've really come into your own and it's been lovely
to witness. I know you've had an excellent teacher too.
Oh well, thank you. We just talking. We're just talking, Jen.
I know you've said there's a program you listen to
at night to help you fall asleep. Well, for me,
every single night, that program is your podcast. In case

(28:51):
everybody wanted to know what it is for me? Have
I said what it is?

Speaker 2 (28:55):
I have heard you say what it is.

Speaker 1 (28:56):
Do you know what it is? No, it's the TV
show The Middle. I don't know why I knew that.

Speaker 2 (29:02):
Yep, yeah, I.

Speaker 1 (29:03):
Just love that TV show. I would saying, not by podcasts,
but yeah, yeah, I don't listen to podcasting. We turn
the TV on to the Middle and like watch. I've
gone through the series multiple times because it doesn't matter
if I fall asleep in the middle of it, right,
I already know what's going to happen on that episode.
But I just love that TV show. I don't know.
I put my TV sleep timer on and it just plays,

(29:26):
and then I go to sleep, and then the TV
turns off. So now to my question, I've been a
consistent clean faster since twenty seventeen. My weight has gone
up and down a bit depending on my food choices
and window length, but overall I stay in the healthy
range with natural fluctuations through life's seasons. I've developed a
little fasting hack, and I'm not sure if it's actually wise,

(29:49):
but it really helps me. I usually eat within a
six hour window, and that works well most of the time.
I'll generally have lunch and dinner in a window that's
around two to eight PM. Occasionally I'll have a really
hungry day. For example, if it's eleven AM or twelve
PM and I want to fast until two PM, I'll
have a tiny low carb snack like a piece of

(30:11):
cheese and some cucumber. I know that technically opens my window,
but it seems to satisfying me enough that I can
then comfortably carry on fasting for several more hours, maybe
even until dinnertime. H Without it, I'd likely end up
giving in and having an early lunch. So what do
you think. Obviously, clean fasting is best, but in a

(30:32):
situation where the choice is between breaking earlier or having
a very small, low carb snack and extending the fast,
which is the better option? Do either of you ever
do something like this? Thanks so much, I'd love to
hear your thoughts. The first thought I have to say
is you are not extending your fast by doing that.
You are just changing your fuel source from your shored

(30:54):
body fat to the cheese that you just ate in
your cucumber. So the first thing I want to say
before I let Sherry talk, sorry share it is stop
telling yourself that you're extending your fast by having that snack,
because that is not what's happening. All right, shery to you.

Speaker 2 (31:10):
So I guess I'm curious, like, you don't really stay.
You say you're you stay in a healthy range with
natural fluctuations through life seasons. Okay, so it doesn't sound
like you're really in a weight loss mode. And because
of that, you're having two meals in six hours. So
it sounds to me like, because that's the protocol that

(31:33):
you're following, you're probably not shifting into katosis every day.
That's why you're having hunger during your fast And if
that's not a priority to you, then that's great. That
explains why you're having hunger. So rather than having a snack,

(31:53):
I would encourage you to try something a little bit different,
and I would encourage you to do some sort of
physical activity during that time because that could help. Like
maybe that hunger is coming on because you're running out
of the glycogen from the food you ate yesterday. Maybe
you have a little bit of stored glycogen happening still.

(32:16):
And if you go out and you use that opportunity
to go get some like take a.

Speaker 1 (32:21):
Vigorous walk or what you like to do.

Speaker 2 (32:24):
If you have a you know, an exercise bike at home,
get on and you know, pedal for ten minutes as
fast as you can or something, whatever it is, go
do some vigorous exercise because that can push out some
clycogen and maybe take away your hunger. Lots of people
find that exercise dials back their hunger, So you could

(32:47):
give that a try. If not, just realize that you're
opening your window, like you're hungry that day, you don't
want to push through that day, and just recognize that
when you eat, whether it's a tiny low carb snack
or not, that you know your window's open and you're
having a long window that day. You also might just

(33:09):
take a look when that happens at like what you
ate the day before, because sometimes there's a pattern. You'll
notice that there's certain foods that when you eat them
for dinner, you're extra hungry the next day. Or maybe
you had, you know, a cocktail or a glass of
wine before you closed your window the night before, or
extra dessert or something. So sometimes you can find a

(33:31):
correlation with what you had the day before. But it's
a little bit like, my recommendations for you are a
little bit different because it sounds like you don't want
to lose weight, You don't really want to change your protocol.
It doesn't seem like shifting a katosis daily is a
goal for you. So your options are to push through
and be hungry, do some exercise and see if that

(33:52):
helps take away your hunger, or just recognize that every
so often you're having a longer eight or hour window
or whatever.

Speaker 1 (34:01):
Rights Well, I just want to reiterate you said, is
the choice between breaking earlier or having a low carb
snack and extending the fast. Really, the choices between breaking
earlier are not breaking earlier right right, because when you
have the snack, you have broken earlier, and so that's
just you just have to recognize what's happening. We can't.

(34:22):
We can call things whatever we want to, but your
body's doing what your body does. And as soon as
you you've opened your windows. So you just have to
decide do you want to break early and eat or
do you want to try to find a way to
push through and go to your normal window timing. And
that's where you have the power to decide. But I
don't want you to tell yourself that you are extending
your fast by having that snack, because you're not. And

(34:44):
so you know, I've said it before. You're either fasting cleaner,
you're not fasting. Like if you went for fasted blood
work or fasting fasted surgery and your doctor said, did
you have anythings? You'll know I just had some cheese
and some cucumber. That would not be fasting. So if
you want to fast fast, if you want to open early,
you're opening early. My big caveat would be that if

(35:05):
you find yourself opening early, that that's going to lead
to more days of opening early. It's going to be
a slippery slope. And so you're going to find that,
Oh well, I am legitimately hunger, I'm going to open
early today, and then now your new time might be
eleven o'clock. Now you're opening at eleven every day every day,
and now you're going to start seeing some weight gain

(35:27):
and fasting is definitely not going to be easy, and
then you're going to be like, what happened? Why did
I regain this weight? And so I would really just
encourage you. You know, look, I'm in maintenance. I'm not
trying to lose weight. I usually fast until two or
later every single day, and I guess just talking about
it's made my body have a little wave of hunger.
Plus it's two ten, and so my body's like, there's

(35:50):
some hunger, but sheery. And I still have a lot
of podcasts to go, and then I have work to do.
I probably won't eat for another hour, hour and a half.
I'm going to be fine. My body knows how to
flip that switch.

Speaker 2 (36:00):
And then two, I just want to throw in there too.
As always you said, obviously clean fasting is best. Make
for sure that you haven't changed anything that you're ingesting
during your fast. Oh yeah, like if this is something
that's just suddenly coming about, make sure that you haven't
like added a bottle tea or an electrolyte or changed

(36:22):
your coffee, and maybe you assumed it was tasting notes
that they described and it's not tasting notes. So just
take a look at where you're ingesting in You're fast too.
We have a question from Michelle in Virginia. She said, Hello,
Jend and Cherry. First of all, I'd like to say
thank you for the wonderful podcast. There is always a
nugget of wisdom from your shows that I can take

(36:43):
with me and apply a little background on me. My
three year fast aniversary will be on October the twenty
seventh of twenty twenty five. I have been able to
maintain a twenty two pound weight loss using a fifteen
slash seven ish protocol, and my weight has stayed between
one and one seventy three. I was very happy with

(37:03):
this number. The loss of all the food noise and
the rest my brain had from having to make food
related decisions all day long was glorious. However, I'd like
to lose another fifteen pounds, and I know I must
get on a stricter protocol, but I find it hard
to do it. I feel my foods are reasonably healthy
and I mostly eat at home. I currently have two
meals a day, starting at twelve thirty in the afternoon,

(37:26):
and I close at seven pm. I was thinking I
would have to go to one meal a day and
something like three pm to seven pm. So my question is,
what are your recommendations to get started? Assuming I lost
the fifteen pounds, would I have to eat this way
to maintain that weight loss or could I go back
to that fifteen seven protocol for maintenance? I asked, because

(37:49):
I really like having my two meals. I have a
demanding job, and opening my window at twelve thirty is
a way for me to feed the brain and get
in a boost of additional energy. Thanks for your end site,
an eternally grateful fan.

Speaker 1 (38:02):
All right, so, Michelle, I'm going to share with you
that if what you're doing right now and the way
you're eating right now supports a weight between one hundred
and seventy and one hundred and seventy three, that even
if you did shorten your window and get to a
lower weight and then you went back to doing exactly
what you're doing right now, your body is already illustrated
that what you're doing right now supports the weight of

(38:24):
one seventy to one seventy three. So if you have
a smaller body, your body needs less fuel to move
that smaller body around. And so that's just something to
keep in mind. If you absolutely love opening at twelve
thirty and closing at seven, and that is the protocol
you would like to have long term, then I would

(38:44):
just forget about what your weight is and settle into
that twelve thirty to seven nor ish your body well
and say this is where my body wants to be
with the protocol I want to do. If it's more
important for you to lose fifteen more pounds, then you're right.
You are going to need to do something different. And
instead of getting so caught up on labeling anything as

(39:05):
one meal a day, I want to toss that label
out instead, think about a five hour eating window. In
a five hour eating window, it's difficult for most of
us to eat two really big meals in five hours.
We just can't hardly do it. And I find that
when I open later, I have better appetite correction. If
I opened at twelve thirty, my appetite correction would not

(39:29):
be as good as if I open at four. And
I'm not telling you have to wait until four. I'm
just giving that as an example. So you need to
try to figure out a window sweet spot that you
enjoy that allows you to have a daily five hour
window opening later. And I bet you'll find, like me,
that opening later gives you that better appetite correction because
you have more of your active time after the fat

(39:50):
burning shift. And I do think it's going to be
a challenge because you're probably not shifting into fat burning
with your seven hour window, and that is why it's
hard for you to shift it until later. So it's
kind of like you've got to go through the adjustment
phase because you're not flipping that metabolic switch each day.
And I would like to give you some sort of

(40:11):
encouragement here. If you had asked twenty fourteen Flash twenty
fifteen Gin what my goal would be for a maintenance
protocol that I would like to have, I would say, well,
of course, my maintenance protocol would be the one where
I get to eat the most throughout the day I
possibly can and still maintain my weight. I would have
thought that I would want to eat a full lunch

(40:32):
at lunchtime and dinner if I could, But as I
have continued to live a lifestyle for all of these years.
I don't feel my best when I eat at twelve thirty.
I feel better when I delay opening my window until
later in the day. Twenty fifteen, Gin would not have
believed it, and so because I'm fad adapted, I have

(40:52):
no if I could open my window at twelve thirty
every day and eat two full meals between twelve thirty
and seven, If I could do that and maintain my weight,
would I choose to do it? I actually wouldn't because
I wouldn't feel as good as I feel now waiting
until later to open my window. And I know you
might not believe that that's true, but a shorter window
actually feels better long term than a longer window does,

(41:15):
even though I know it's hard to believe it, since
you're enjoying what you're doing right now, and you know
you're having your window at twelve thirty. You said it's
a way to feed the brain and get that boost
of energy. Guess what if you don't feed your brain
at twelve thirty, then your stored fat will feed your
brain with katosis through katosis and key tones, and that
feels so.

Speaker 2 (41:36):
Much better than the food energy at twelve thirty definitely,
because you don't get a slump from katosis energy, right
like food energy is temporary. You get it and then
you know your blood shugar goes up. You've got this
puel on board, your body's using it. You feel good,

(41:58):
but then you know you're because comes back down and
then that's where the afternoon slump comes from for a
lot of people who eat lunch. And that's why when
people switch and they start doing like a five hour protocol,
eating one full meal with like an opening snack, or
opening with a meal and having a closing snack, they

(42:21):
often end up moving their window later in the day.
They think they want an afternoon window, and then they realize,
I don't like the way I feel after I eat.
I don't feel as energetic. My brain's not fire on
all cylinders. And they almost always end up shifting their
windows later so that they're done with the part of
the workday where they need their brains to be quick

(42:43):
and they need that extra energy. Your body does want
you to feed it because it's not able to tap
into your fat, but if you were to adjust your protocol,
your body will have endless food for the brain.

Speaker 1 (42:56):
Lots of fuels short on that body.

Speaker 2 (42:58):
Yep, for sure A question, she says. I am a
happy I effort that's doing sixteen to eight. I fast
for the health benefits, but I'm losing too much weight.
How can I continue to fast for the health benefits
but not lose more weight? Please advise, thank you in advance.

Speaker 1 (43:14):
All right now, I'm going to say that this is
the kind of question that we need more information. Right.
This is not a question that we can answer it.
And here's why. Sometimes people are afraid they're losing too
much weight just because they're at a weight they haven't
seen for a while. But there are actually when you
look at your smart Bmi, if you go to smart Bmi,

(43:34):
calculate or just google smart Bmi, put in your age,
your weight, your height, and see what your weight is,
you may find that you're actually well within the healthy
weight range. You're actually not losing too much weight. You're
getting to a healthy weight. But maybe that feels unusual
because you haven't been at that healthy weight in a
long time. I remember when I first lost seventy five pounds,

(43:57):
Chad said to me, you've lost too much weight, losing weight.
I had not lost too much weight, and I went
on to lose a little bit more and he never
said you lost too much weight ever again. But it
just was shocking because I was so different than I
had been. So it might be true you might be
underweight losing too much weight, but maybe you aren't, and

(44:18):
we don't know. So anybody with a question like this,
it would be super helpful if you told us that information,
your height, your weight, your age, and then we could
give you really good advice. Because if you are underweight,
let's just say you did your smart beamia and you
were in the underweight category. You were correct. You do
not want to lose more weight. You need to make

(44:38):
sure you don't. Maybe you're a very very small eater.
In an eight hour window does not give you time
to get in the food that your body needs because
you just are a very restrained eater who eats tiny
little meals. You need a longer window. But maybe you're
at a very healthy weight and it just feels like
you've lost a lot, quote too much weight because you're
not used to being that size, and so really checking

(45:01):
in with where you are is important. Knowing whether you
need to lose more weight or whether you've lost too
much weight is really really going to be the factor here,
So we can't really tell you, but if someone is underweight,
you're going to need to lengthen your window because we
do not want to fast if we're underweight and unhealthy.
Did you want to add anything to that, Sherry.

Speaker 2 (45:20):
Well, and really, a healthy body will stop losing weight
when the body perceives that it's at a healthy weight.
You're not going to fast yourself to a point that
you are significantly underweight unless you are really restricting in

(45:41):
your eating window or you are just like hardcore over
training and under eating. The obvious solution is to eat
more in your eating window. If you feel like you
are thinner than you would like to be, and if
for some reason you still feel like you're continuing to

(46:01):
lose weight, I would actually encourage you to have a
check up with a doctor and make sure the point
not anything else going on that would be causing you
to lose weight.

Speaker 1 (46:10):
Yeah, And I also wanted to emphasize that sometimes when
someone starts doing like we don't know how long you've
been doing intermittent fasting. When you first start, you can
lose a lot of inflammation, so you might be like,
oh my gosh, I lost ten pounds in one week.
That's too much weight. And really, you did not lose
ten pounds of fat. You just released some water. So
it's really it's just really important to make sure that
you understand what your body is doing and put things

(46:34):
into perspective because you didn't lose We don't lose ten
pounds of fat in one week. We don't gain that
that quickly either. And we've had people in the community
who started off and they lost a huge amount of
weight on the scale quickly, and they're like, help, I'm
losing weight too quickly. But then once they keep going,
they get into a very steady rate and don't. We're

(46:55):
not going to lose fat that quickly. So figure out
what's making you feel like you're losing too much weight,
identify if that's really true, and if it is, you're
just going to have to figure out how to eat
more early than that window. All right, Before we get
to our tweak of the week, I want to take
a minute to tell you about my books. You know,

(47:15):
I'm a teacher and I love to have a wide
variety of resources available for you no matter where you
are in your intermittent fasting journey. If you are encouraging
a friend to get started, or if you're new yourself,
you'll want to start with Delayed on Deny, which I
think is the best quick introduction to intermittent fasting out there.
The second edition is available in paperback and hardback only

(47:36):
on Amazon, and it's available in ebook and audiobook format
wherever you find your ebooks and audiobooks. The second edition
was updated with a comprehensive ADF chapter, so if you're
ever interested in doing ADF, you're going to want to
start with Delayed on Tonight, even if you've already got
fast Feast Repeat. Delayed on Deny is updated with our
most updated recommendations. My favorite part of the second edition

(48:00):
is the success stories, all from inspirational members of the
Delay Don't Deny community. They really are excellent and I
loved putting them together into the book. Now, if you
want to dig into the concepts from Delay Don't Deny,
either on your own or in a book study group
with a friend or group of friends, I created a
book study companion work book called Delay Don't Deny Digging Deeper,

(48:23):
and it was updated to match the second edition of
Delay Don't Deny Definitely. Schoolteacher Jen comes through on every page,
and as you work through it, you'll reflect on how
to apply the concepts into your life. We all know
reading a book is one thing, but applying it is another,
and so Delay Don't Deny Digging Deeper was designed to
help you apply the concepts from Delayed On Deny in

(48:45):
a meaningful way. But you need them both because Digging
Deeper is a book study companion. Delay Don't Deny second
edition is a standalone book. Digging Deeper is a book study.
Now if you're looking for a meaningful way to keep
track of all sorts of things, such as your daily fast,
you're eating, window links, your daily weights, your weekly averaging,
goal setting, non scale victories, food and exercise journal like

(49:09):
you can, for example, like Sherry suggested, write down what
you eat and then reflect the next day on how
you felt. There's room for that in there. There's more.
Then you need the Delayed On Deny Life Journal. It's
designed to last you six months and it's a great
place to keep track of what you're doing, what's working,
your overall progress. So both Delayed On Deny Digging Deeper

(49:29):
and the Delayed On Deny Life Journal are available in
paperback form only on Amazon. And now it's time for
our tweak of the week. You know, I always say
tweak it till it's easy, and also tweak it till
it works. But the tweak that works for me might
not be the one that works for you. And that's
why it's super helpful to hear how other intermittent fasters
are making intermittent fasting work for them.

Speaker 2 (49:51):
All right, so we have a tweak from Martin from Alabama.
I don't think I'm so so to say this.

Speaker 1 (49:57):
You are.

Speaker 2 (49:58):
I don't know why I wrote it.

Speaker 1 (49:59):
You know it's you will I always say this week? No,
you always read the tweek. No, oh, you're right, I
do read the tweek. Yeah.

Speaker 2 (50:07):
I was just waiting for you to finish reading and
then I looked up it with purple.

Speaker 1 (50:10):
And I what y'all don't know? Everybody, Well, we'll put
you in the bottom of scene. We have our sheep
color coded. Red means it's me, Purple means it's sherry.
So I when I get to the end of the red,
I just stop. She heard it wrong. This week, You're right,
I do usually read it all the purple. I quit.
All right, this is Martin from Alabama, and we know Martin.

(50:33):
I'm actually met Martin and his lovely wife. We went
out to dinner. Sherry's met him. So Martin says, I
have been eating a sweet after dinner for about sixty
five years. I heard on a podcast that the craving
for a sweet after dinner just lasts for a minute
or two. So I decided I was not going to
eat a sweet for one hundred days. My strategy was
to go brush my teeth immediately after dinner. It worked

(50:56):
the first time I did it. I am amazed. I'm
approaching to seventy except for a piece of birthday cake.
I'm probably not going to totally abstain from sweets, but
I now know that with this tweak, I can save
my enjoyment for sweets for special occasions. Yeah, brushing your
teeth is a great way to signal your brain window closed.

Speaker 2 (51:15):
It is. I was feeling snacky the other night, just
like you know. I wanted that crunchy salty snack and
I had some nuts, and I was like, I don't
need anything. I don't need it. I just went and
brushed my teeth, and I don't know what it is
about that It told my brain window was closed. I
never thought about eating nuts after that.

Speaker 1 (51:34):
Again, love it all right?

Speaker 2 (51:36):
Well, we love to leave you with inspiration our motivational quotes,
and this week we have a message from sk. SK's
a member of our community. You've probably heard us talk
about her before because she's a very active member of
our community and she is a physician in Australia. She says,
I've tried ADF a few times but never really loved it.
I was reflecting on this today and I decided maybe

(51:58):
it's time to change my mindset about it so I
can approach it more positively this time. So I've thought
about these three keywords which encourage a different way of
thinking about ADF. For me, the rhythm of rest, restore,
and reset down days are rest days. They are low
calories five hundred calories or no eating, doing a full fast,

(52:22):
giving my body a break, letting the body rest repair
and heal, lowering inflammation and promoting fat burning up days
are restore, focus on full nourishment and fuel for your
body rebuilds energy and muscle, replenishes nutrients and reignites an
increase in metabolism. And then one meal a day or

(52:45):
time restricted eating days are a reset, replenish in a
time restricted eating window, replan your upcoming fast and fuel days,
refocus your goals, and get ready for the next cycle
of rest and restoration. I love the way of thinking
of ADF. I love it the idea of thinking of
it like that, rest, restore and reset.

Speaker 1 (53:05):
That sounds like a book. I told her that in
the community, Yeah, sounds like a book. Rest restore and reset,
the rest, restore and reset plan. Nobody's steal that. That's
hers said. That was my teacher voice. Did it come?
I heard it? And I normally when I would talk

(53:27):
to my students, I was very cheerful like this, and
then the teervoye would come out and they're like, oh
my god, that was it. 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 Jen Stevens dot com

(53:49):
slash community to join us.

Speaker 2 (53:51):
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 the show
and we really appreciate it.

Speaker 1 (54:02):
We are a community driven podcast, so to submit your
success stories, your questions, your favorite tweak it till It's Easy, moments,
or anything else you want us to share on the podcast,
go to Fast Feast Repeat dot com slash submit and
then listen each week to see if we share your
submission or answer your question

Speaker 2 (54:23):
Until next week, Thanks for listening,