Episode 85: Structuring Your Eating Window, Our Body’s “Natural” Weight, Hungry After Exercising, and More

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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.

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.
How are you doing today?

Speaker 2 (00:52):
Sherry? Hi, I'm doing great. How are you? I'm doing great.

Speaker 1 (00:55):
I'd like to say happy birthday to my sister. This
comes out on February twelf, which which is Lincoln's birthday
and my sister's birthday.

Speaker 2 (01:03):
Oh whoa happy birthday Allison. Yeah. Yeah, can you believe
for almost a spring when this comes out?

Speaker 1 (01:10):
Oh, I love spring springs. Well, I was gonna say
spring is my favorite. Summer's really my favorite. Yes, but
I love spring because I give me change is coming up,
and yeah, need to spring as we hope, because summer's
coming right right exactly. Yeah, the day's getting longer and
more sun.

Speaker 2 (01:29):
That's my favorite. Yes. Well, let's just jump into this
week's weekly celebration and we have a celebration from Jill
shared from the DDD community, and her celebration is titled
three Months as an I Effort. Jill wrote, I started
on October tenth, and I feel so great. I just
wanted to check in with my progress. I am down

(01:50):
twelve pounds in quite a few inches. I still have
about ten pounds more to go. I am thrilled with
these results, considering that my IF time has included Halloween, Thanksgiving, Christmas,
and New Year's events. And as we record this and
when she submitted it, it was like the beginning of January.
She says, as far as non scale victories, I feel
so good. It's hard to explain, but my mood, energy,

(02:14):
everything is just better. I was having a lot of
extra bleeding due to a uterine fibroid and that has stopped.
I have stopped liking Diet Doctor Pepper, which is huge
for me. I have wanted to quit it, but I
loved it so much. My jeans are too big in
the legs and hips unfortunately not in the waist yet.
I'm fifty years old and perimenopausal, and that mennobelly is

(02:37):
a real thing. Anyway, I just wanted to celebrate a
bit and say thank you to Jin Sherry and all
of the intermitt fasting community for all of the knowledge,
support and encouragement.

Speaker 1 (02:48):
Well, congratulations, Jill, that is awesome.

Speaker 2 (02:51):
The diet Doctor Pepper one, I think is huge. And
we hear this a lot. And I really think when
we're exposed to something over and over again and we
love it, it just makes us want more of it.
Well that's true, But then when you are like forced
to take a break from it and things really start
to taste different. Then when you taste it, you're like, hmm,

(03:11):
this isn't as delicious as I thought it was. Yeah,
and it really does make it easy to quit easier,
I'll say, to quit things like that.

Speaker 1 (03:19):
Well, I think about things I could say that I
was addicted to, and they were.

Speaker 2 (03:24):
At one time.

Speaker 1 (03:24):
It was dit mountain dew, like I was addicted to
dit mountain do I drank that. No, I didn't drink
coffee back then, Like I did not drink coffee. I
self medicated my caffeine dosage through diet mountain dew. I
started drinking at first thing in the morning. I would
drink it all the time. I always was working on them.
Like when I would go visit people, they would have
diet mountain dew for me because they need That's what
I drank. Then I read about the brominated whatever it was,

(03:48):
vegetable oil yep, and that made it yellow and yes,
and that it interferes with like your iodine receptors because
bramine and iodine are similar. They attached to the receptors.
Then you can't take iodine. So that's bad for your thyroid.
And that was when I was having some struggles with
my thyroid nodules.

Speaker 2 (04:05):
Weren't you Yeah, And my temperature.

Speaker 1 (04:07):
Was always really low, My body temperature was low, and
I felt like, oh, it's this diet mountain dew. So
I had a very powerful why for stopping it, and.

Speaker 2 (04:14):
Is that when you switched to creamy lattes. No, that's
my switch to diet coke. Oh see, I also switched
to diet coke from diet Mountains.

Speaker 1 (04:21):
I drank diet coke and I can remember a funny
story about Col.

Speaker 2 (04:25):
Now Cal is now, you know, in his late twenties.

Speaker 1 (04:29):
I guess you would say he's married in his late twenties.
But I was drinking diet coke and I got to
be his gifted teacher one year when he was in
fifth grade. I was the gifted teacher for the school
and they just moved it back into the schools. So
it was the first year that our school had a
gifted program. Prior to that, he had gone to another
school on a bus to do the gifted program. But
now Cal is in my gifted class one day a week.
He's in fifth grade, and I remember we were in

(04:51):
my classroom and I said, Cal, would you go down
to the teacher worker room refrigerator and bring me a
diet coke out of the refrigerator. I still didn't drink
coffee at this time, So I send him down and
I look out the door to see what's taking He's
standing in the hall and he's shaking up the kids,
playing a trick on the mother.

Speaker 2 (05:12):
I'm like, well you should.

Speaker 1 (05:14):
He thought it would be hilarious if I opened the
Canada coke in front of everybody and it exploded.

Speaker 2 (05:19):
Can you send your own kid to the principal's office.

Speaker 1 (05:26):
I guess I could have sent him to the principal's office,
but he had to worry about mama.

Speaker 2 (05:31):
Yeah. Well, I think I would have been so mad
in the moment. I would have had a hard time
keeping my composure front of the class. I probably would
have just been.

Speaker 1 (05:37):
It was kind of funny. I mean, I was like,
I didn't get mad. I really didn't get mad. I laughed,
but I was like, come, what are you doing?

Speaker 2 (05:45):
You laughed because you intercepted him.

Speaker 1 (05:48):
Huh. Now, I think I would not have been so
laughing if it had exploded all over me. But cal
Will always liked people to laugh and see, you know
what was funny anyhow, But that was when I drank
diet coke, and then I switched over to drink that anymore.

Speaker 2 (06:00):
And that was when I switched over.

Speaker 1 (06:02):
To coffee and my lattes, and that's when the weight
problem really started. But now if I tried to drink
a diet mountain do you or a diet coke? I
think it would completely gross me out. I wouldn't like
the taste of it anymore. But I was addicted to
that burn, the taste, that burn of that diet coke.

Speaker 2 (06:18):
You know what I mean? Yep, Anyway, I do well.
Those are a lot of great wins, especially the fibriid
wind there.

Speaker 1 (06:28):
That really is all right. Now we have a question
from a listener. This question is from Second Guessing in Canada.

Speaker 2 (06:34):
Hi, Jen and Sherry. I'm loving the podcast.

Speaker 1 (06:37):
I came to intermittent fasting a few months ago thanks
to Jen's book Fast Feast Repeat, not for weight loss,
but as a certified health nut who wants to age
as well as I can, as I inter middle age,
perimenopause and all the usual challenges that come with that.
I am maintaining a healthy weight range, I have good energy,
and I'm quite physically active most days of the week.

(06:58):
My question is regarding grazing through my window. I can
almost already hear you both encouraging me along, but I
wanted to make sure I'm setting my body up for
success and getting the most out of fasting, I follow
a daily eating window of about five to eight hours,
usually five to six hours Monday through Friday and seven
to eight hours on the weekend. During that window, I

(07:20):
typically eat every two to three hours, which looks like
about three healthy, high protein meals a day, a late
breakfast around tennish, lunch around twelveish, and an early dinner threeish.
On the weekends, I push everything by a couple of
hours later and longer to enjoy dinner with the family.
This works well for me as I can't eat a
ton at one sitting and I love to load up

(07:43):
on fruits and veggies. I don't specifically count macros, but
I do emphasize protein at meals and try to get
at least one hundred grams of protein per day, as
I find this is the most satisfying for me, and
I am aware of natural muscle loss that occurs as
we age, and I also want to support my physical activity.
So basically, my question is, in your experience, does a

(08:05):
person get the same health benefits from the fasting period
regardless of how frequently they eat in their window. It
seems like most fasters go all day without eating until dinner.
Am I overthinking this. It just feels too easy and
too similar to a normal eating pattern. Have I just
tweaked it till it's easy or would you suggest eating
less frequently to maximize the health benefits.

Speaker 2 (08:28):
Thanks for what you do well. This is actually a
pretty easy question for me to answer. At the end
of your eating window, are you overly full? Are you
struggling to eat food and eating food because you think
you need to or because you're hungry? And that's really
the best way I can answer this. You'll know if

(08:49):
you're eating enough, if you're physically satisfied. If you close
your window and you feel gross and miserable and you
feel like you need to take a nap, then you
may want to adjust the way you eat your window.
It sounds like you are just maintaining a healthy weight
at this point, so you are not looking for fat
loss specifically, and it seems like the way you've figured
out your windows is working for you for that, which

(09:11):
is great. As far as like, are you defeating any
benefits the fast by grazing through your window, my answer
is no, You're healing that you're doing you wanting to
get the benefits of the fast that's occurring in the fast.
Once your window is open, your window is open, and
it doesn't really matter if you eat at nine am

(09:34):
and then you don't eat again until three pm, or
if you eat at nine am and then you eat
at nine am and you eat at noon and you
eat at one and you eat it.

Speaker 1 (09:42):
Three not eating too much right or not over eating,
not on.

Speaker 2 (09:46):
It doesn't really matter how you structure your actual window.
And there's a lot to be said for spreading your
protein out like that. Again, protein research differs from one
reas protocol to another, but there is some thoughts that
your body is better able to absorb and use the
protein when you spread it out and you don't eat

(10:09):
it all in one lump sum.

Speaker 1 (10:10):
But you also don't want to eat tiny amounts, and
that what you said, You don't eat a tiny amount
and then a tiny amount, that a tiny amount.

Speaker 2 (10:16):
The idea, and most of what I've been reading recently
is that you really don't want to eat really like
less than about twenty grams or protein at times, really
specifically fifteen, and then really your body can't really use
a lot more than forty. Again, the research has varied
on that, So you know, do what feels best to you,
which sounds like what you're doing. And you say you
feel satisfied when you eat protein like that, so just

(10:39):
keep doing it. I get you. I feel the same way.
I tend to spread my protein out and kind of
in the same way. And then the only other thing,
as I say, you said, you know that you feel
like this feels too similar to a normal eating pattern.
I think that's because you're having a daytime eating window,
and a lot of people choose to have a later
eating window. So where you're opening Monday through Friday at

(11:03):
like mid to late morning, other people aren't opening until
more like mid till late afternoon, and they're eating later
in the evening. So all you've done is taken your
window and you bumped it up earlier. And there's certainly
nothing wrong with that if it's working for you. Yeah,
fasting can be this easy. You just fast open your window,

(11:24):
eat dissatisfaction, close your window, rezoom fasting YEP.

Speaker 1 (11:28):
I want to highlight one thing that you said. It
she said it seems like most fasters go all day
without eating until dinner, and I think that's really not true.
A lot of people, do you know, I wait until
three to open these days. That's when I'm doing opening
around three. So you're closing at three. I'm opening at three.
But what you're doing feels really good to you. Here's
what would happen for me if I started at ten.

(11:51):
If I started at ten and I ate exactly like
you're eating with the late breakfast at ten, lunch at twelve,
and early dinner at three, that feel fine.

Speaker 2 (11:58):
But then around eight I was gonna, say seven or
eight nine pm, when I'm ready to go to bed,
I'd be starving.

Speaker 1 (12:06):
I wouldn't sleep well if I go to bed hungry.
So for me right now, what I'm doing right now
is I'm opening with an early dinner at three.

Speaker 2 (12:14):
You're closing with your early dinner.

Speaker 1 (12:16):
I'm opening with my early dinner, and then I'm having
a little bit more later or whatever that might be.
Like the other night, I'd had my dinner earlier, and
time had gone on, and I was hungry, and it
was about time that I was about to close, and
I could feel I was hungry. So I made a
couple of slices of Ezekiel bread toast, which I love
with butter, and then I had like a little bit

(12:37):
of cheddar cheese and I had a few olives and
I closed my window. I was done, and I was satisfied,
and I slept beautifully. Or maybe I'll close with some
cottage cheese and some cherries and then I'm done for
the day. And then I closed my window. But that
is what feels the best to me. That's my tweak
it till it's easy. Right, If I tried to close
at three, I would be starving and it would feel hard.

(13:00):
Who feel great starting at ten and closing it three?
That's your tweak it till it's easy. I remember when
I was writing Fast Feast Repeat, I did a survey
in the Advanced Delayed on Tonight group, which was a
group that we had on Facebook. It was just for
people who had read Delayed on Tonight or Fast Well no,
Fastiat Repeat hadn't come out yet, but at that time
you had to have read Delayed on Tonight. And I

(13:21):
was writing Fast Feast Repeat. So I had a survey.
It wasn't this isn't like a study. It's an informal
survey that I did in a group. But I said
when is your eating window? And people clicked when their
window was and I have the breakdown of the percentage
in Fast Feast Repeat, I think in the eating window
chapter and yes, the majority the largest number was people

(13:42):
who had their eating window late afternoon evening ish, more
like mine. But there were people who had a midday window,
that ten am to three pm window.

Speaker 2 (13:51):
There are more.

Speaker 1 (13:52):
People doing that than you think. That is a window
that a lot of people really love. So don't feel
like you're doing it wrong. If it feels good to you,
you you were eating till you're satisfied, then it is perfect.
There were a few people who had a morning window,
and I couldn't do it. I've talked to some people
on the podcast. That's their preferred eating one of they
love it. I couldn't do it for the reasons I've

(14:15):
already said. But I one hundred percent believe there are
people that that's their best time. So when we say
tweak it till it's easy, we're not kidding. I guess
we want things to be hard. We think they should
be hard, they're not. We really want it to feel easy.
When it feels easy, you are doing it right. If
it feels hard, there's something to tweak.

Speaker 2 (14:35):
Yeah, I agree, all right, So we have another question
from Stephanie and Kentucky. Hey Jen and Sherry. First of all,
I want to thank you both for literally changing my life.
I've spent my entire life either overweight or obese. I've
tried and failed numerous diets, from weight Watchers to new
super Shredder. That's a new one.

Speaker 1 (14:55):
I don't want to do that one.

Speaker 2 (14:56):
I don't like it. I've never heard of that one.
We heard of it all calorie counting, et cetera. It
wasn't until I found IF in December of twenty twenty
three that I finally found what worked for me. So
I've been clean fasting for over a year now and
I've had so many benefits losing weight, increased energy, improved labs.
But I'm not where I need to be according to

(15:17):
the BMI charts. I'm five foot eight currently one hundred
and ninety seven pounds, and I have been this weight
for three months now. I lost forty pounds and twenty
twenty four I'm currently doing a twenty hour fast with
a four hour eating window, but I'm planning on doing
some ADF now in the new year as a tweak
to get weight loss started again. So on to my question,

(15:38):
I've heard several times on the podcast that we could
aim to be the size we were in high school.
I don't remember my exact weight in high school, but
I do remember it being about twenty pounds more than
the weight I told them I was on my driver's license,
so about one hundred and ninety pounds. I also remember
wearing a size twelve to fourteen gene and I'm almost there,

(15:59):
currently a fourteen, but I've got some size twelve genes
weiting in my closet. So should I adjust my expectations
for how much more weight I can lose? It seems
like my body doesn't want to be much smaller than
I currently am since I'm so close to my high
school size. Also, I've started lifting weights as part of
my workout program. In twenty twenty four, I mainly walked

(16:21):
on the treadmill, so I would like to build muscles
and change my body composition. I know building muscles can
increase your weight, and I've been taking monthly pictures and
measurements to monitor my progress. I'm just curious how you
think I should proceed with my expectations and losing more weight.
Thank you so much for all that you do well.

Speaker 1 (16:39):
I love this Stephanie so much that you are thinking
about having a realistic goal weight expectation. And when we
have a realistic expectation, that sets us up for success.
Like if you have an unrealistic expectation, like you decided, okay,
I am five to eight, my goal is to weigh
one hundred and thirty pounds because you heard that would

(17:02):
be a good weight for you. But when you were
in high school, you weighed one ninety and your body
type is not the type that would look healthier, be
healthy at one hundred and thirty pounds. You would be
setting yourself up for disappointment because bodies are not going
to go to a weight that your body doesn't support.
So let's talk about that high school idea. That's really
just something anecdotally that we seem to have noticed frequently

(17:25):
over the years of me recording four hundred and fifty
something sixty something I don't even know by the time
this comes out episodes of intermittent fasting stories, is that, interestingly,
it seems that a lot of people do gravitate to
what their high school weight was as far as like
what their body can maintain without struggle. That's what happened

(17:45):
for me, I got down to pretty much the same size.
I was pretty much the same weight that I was
my senior year of high school, and so intermittent fasting
helped me get back down to what was my body's
natural set point around the age of eighteen. Now, I
will tell you the truth. Right now, at the age
of fifty five, I'm pretty sure my waist is bigger.

Speaker 2 (18:06):
Than it was at eighteen.

Speaker 1 (18:07):
I've had two babies, so I don't have the exact
same body that I had at eighteen. In fact, I
don't have the same body at fifty five that I
did prior to going through menopause in twenty eighteen. As
an internet and faster, I got a little larger around
the waist after I went through menopause. And I think
that's very normal. So if you remember being about one
hundred and ninety your senior year of high school, and

(18:27):
you're five eight, then that might be your body's natural
set point. It could be, it might not be, And
I think that it's also let's see how old is she?

Speaker 2 (18:38):
She doesn't say, because I just tried to run her
through the smart being.

Speaker 1 (18:42):
My I think that also matters, because if we think
back I was in high school, and I graduated in
nineteen eighty six, and if you look around in nineteen
eighty six, things were really different than they are in
twenty twenty five, and so people are bigger in high school.
I think that our food environment has set us up

(19:04):
to not be at our body's natural weight anymore, correct, right,
Like I was at my body's natural weight in nineteen
eighty six without having to think about it, and I
was eating I mean, I certainly wasn't eating a healthy diet.
I was eating spaghettio's, I was eating, taking my Flintstones
vitamin all that, but I was eating chicken pot pies
or whatever. But I think the food was different then,
like I've seen some analyzes even now, if you compare

(19:26):
spaghettios in America to spaghettios in the UK, they have
different ingredients because America allows a lot of junk in
our foods that other places don't have. So even though
you may think you're eating the exact same junk food
you ate in nineteen eighty five, it's different than it
was in nineteen eighty five. A dolrito is not the
same in twenty twenty five as it was in nineteen
eighty six, right, So all that to be said, I

(19:48):
don't know how old you are, but if you're a
similar vintage to me, then maybe that is your body's
natural size. But if you're a lot younger than me,
that might not be your body's natural set point.

Speaker 2 (20:01):
It might have been.

Speaker 1 (20:02):
Yeah, I think our environment is so different now that
kids didn't use to struggle with their weight to the
degree that gides do now. So that's why it's hard
to answer your question because a lot of the people
that I've talked to about it are similar age to me,
and they've ended up back at their high school size
just naturally. But I can't say if that's you know

(20:23):
what I'm saying, Cherry.

Speaker 2 (20:24):
Yeah, And I will say too, like I have never
been back to my high school size. But I was
an athlete, Okay, I was a swimmer in a way
naturally fasted when looking back, other than okay, let's not
say fasted. I time restricted eating. I drank diet coke
in the morning and drank diet coke at lunch and

(20:45):
then ate dinner. I was definitely localorie dieting. But I
also grew taller after high school. Really, and a lot
of women don't, but some women do. I was solidly
five foot eight and a size ten shoe when I
graduated from high school, and then I got pregnant when
I was eighteen. After I graduated, and I grew to

(21:07):
five ten and a size eleven shoe. So my body
wasn't done growing in high school. And if I was
to get down there, I mean, gen you've seen me
at like one hundred and fifty eight pounds, and I'm
quite thin, right. I weighed one forty eight in high school.
Could you imagine me ten pounds less? No? And I
thought I was fat then, by the way, So anyway,

(21:30):
it's hard to say too. And like our clothing sizes
have changed too, so.

Speaker 1 (21:35):
You could not get back to your high school weight
and it wouldn't be a healthy weight for you now,
it would be too slim for you.

Speaker 2 (21:40):
Maybe if I just had no muscle mass, and you know,
I could maybe get there, but my body would not
want to be there, and I do not think I
would be healthy whatsoever. I did run her figures through
smart b am I just to kind of give her
an idea. What age did you use? I just used
forty as a round average, because as it basically says

(22:01):
like her point would go down every ten years if
she maintained right there. So that gives her a SMARTIEMI
of forty three out of seventy, and it does put
her in the overweight range. So my gut is clearly,
I can't see you. I don't know how your body's built.
I am five foot ten, I'm a fairly muscular body type,

(22:22):
stocky built. You know. I'm a bigger woman. I will
never be a lean, long body type. It's not me. Yeah,
I'm of that good I've got a Belgium ancestry and
I've got that party farmer stock in me. And a
good maintenance weight for me is around one hundred and

(22:44):
sixty seven to one hundred and seventy two pounds. So
I would think that you can get your weight to shift.
I think so too. And you know, if you're happy
where you're at and you just want to live a
maintenance lifestyle, go for it. But like I feel like
if with some tweaking you can get some weight loss
started again. And kudos for you for starting a weightlifting program.

(23:08):
I think that's gonna be great and that's really going
to help your metabolic health.

Speaker 1 (23:12):
I think that thinking of one ninety as a first
great goal to get to and then just see what
your body does after that.

Speaker 2 (23:19):
Yeah, the other thing that you might consider doing stuff
Anie you said you've spent your entire life either over
weight or obese, and that you've also done a lot
of diets. You know, you may have some metabolics slow
down from all those diets you've done, and so when
you said you were going to do ADF, that was great.
But then the other thing you might really want to

(23:40):
do is get a fasting insulin and see what your
fasting insulin looks like. You've been fasting now for just
over a year, see where you're at, because that might
be a really good measure to see, you know, how
you're metabolically healing, Like if your insulin is still high
and then you start ADF and you get it down,

(24:00):
I think that's really going to correlate with more weight losses.
I think so too.

Speaker 1 (24:04):
Yeah, And I remember I've talked about this before that
butter Bob video that was people were sharing back in
what was at twenty fifteen when butter Bob had that
video about fasting insulin levels, and I'd never really heard
of it before. And you could probably find it everybody.
If you google butter Bob fasting insulin. I think you
can still find it. But it talked about it was
like fasting and the fifty percent insulin problem or something,

(24:26):
But it talked about how some people just naturally have
more circulating levels of insulin and that tends to be
correlated with having a higher weight. But we can get
our insulin levels down right with fasting.

Speaker 2 (24:37):
So for example, if you had a fasting insulin, say
of eighteen, and then somebody who had like identical habits
as you, your identical twin, and they ate exactly like you,
and they had a fasting insulin of say four, their
body is going to be more efficient at burning.

Speaker 1 (24:58):
Fat and less storing because in the storage hormone.

Speaker 2 (25:01):
Yeah. Yes, so for me that can be like a
good motivator, especially like if you start ADF and you're
just not really loving it or you're not seeing immediate
changes in your weight from it. Just knowing your fasting
insulin and having a goal to get it lower if
it's high, that can be a really good motivator. Yeah.

Speaker 1 (25:20):
Now it's time for our segment called what's your Why
most of us have weight? Loss in mind, and that
is a great reason to live an intermittent fasting lifestyle.
But there is so much more to what intermittent fasting
can do for us beyond weight loss. If you have
a why that is deeper than weight loss alone, I
think you're more likely to find long term success and

(25:40):
view intermittent fasting as a lifestyle.

Speaker 2 (25:43):
So this week we have a why from Ashley and
I just want to say we had a really vulnerable.

Speaker 1 (25:48):
Share a couple of weeks ago, the beginning of January,
first week.

Speaker 2 (25:52):
In January from somebody and I can't really remember which
segment they shared in.

Speaker 1 (25:58):
I think it might have been the celebration, it might
have been at the beginning.

Speaker 2 (26:01):
Or it was the inspiration. I can't remember, but anyways,
we had a really vulnerable share from somebody and it
touched so many people. So if you are listening and
that was you, I just want to say thank you
for sharing, because your share has opened the door for
other people to feel like they can share as well,
and that's what this did for Ashley. Ashley said, hello, ladies,

(26:23):
I've heard some really vulnerable shares on your podcast and
they have inspired me not only to commit to an
eyef lifestyle. But to share my why, I know that
we all have our own unique histories. One's that shape
and mold us. Mine feels unique to me, but it
might resonate with others. I grew up in a very
traditional household, if not a bit antiquated. In the house

(26:45):
I've grown up in, I have five older brothers. As
the youngest daughter, I was spoiled, coddled, protected, but also
I was very restricted in what I could do. You
see in my home growing up, it was the woman's
job to cook, clean and keep the men happy. We
live in a farming community and my brother's farm with
my dad. All of my brothers lived at home until
they married. My youngest older brother didn't move away from

(27:06):
home until he was nearly thirty, having finally found a
woman to marry. By that time, I was twenty five
years old, and my family started telling me that I
was going to be an old maid. Nobody was going
to have me, but that was okay because then I
would be there to help my mom take care of
my dad and the boys as she grows older. I
started to see that while my family loved me, the

(27:27):
only value I had was the ability to cook clean
and run errands for the household. I was never offered college.
When I talked about my hopes and dreams, the answer
was always, but we need you at home. Your mom
needs your help. It was then that I started to
see that this was going to be my life if
I didn't do something about it. But rather than stand
up for myself or find a job or apply to college,

(27:49):
I just stayed. And I grew depressed and resigned to
this being my life. And it was then, in the
comfort of my bedroom, the only space that was truly mine,
that I started to eat in secret. All day, I
would think about what I was going to eat once
I could go to my room in peace. At the
end of the day, I would lull myself to sleep
with hidden treats candy chips. This went on for four

(28:11):
years until a woman I knew from church suddenly started
losing a lot of weight, and I asked her how,
and she told me about the fast, feast repeat way
of living. Well. I knew that my family would not
be on board, but I saw how successful the woman
in my church was, and she just glowed and exuded happiness.
Was like watching a butterfly emerge from her cocoon, so
secretly I started fasting. I didn't tell my family at all,

(28:34):
but suddenly I was feeling so much hope. After losing
forty pounds in six months and stopping the eating in
my room, I gained so much confidence in myself. I
also started reading a lot of self help books, Rene
Brown being my favorite. This past fall, I applied to
cosmetology school and I start this month. I know that
being on my feet all day would be hard if

(28:55):
I were to regain forty pounds, so my why is
to keep the weight off so that I can start
to gain my independence and continue to have my own
independent life. I used to think that I had no
control over my life, but now I know I do,
and it all started with something as simple as controlling
what I drank for much of the day and when
I eat. I no longer even have the desire to

(29:17):
eat in my room secretly, because I know there is
more for me in life than simply existing and eating
in secret. In a life where I have been given
so little control, this is one thing in my life
I can control and it has been so empowering. So
thank you Jin for writing the book, and thank you
both for the weekly podcast. By the time I turn
thirty one, I hope to be completely independent and well

(29:38):
on my way to securing my longtime health and happiness
thanks to intermittent fasting.

Speaker 1 (29:43):
Oh, Ashley, that one touched me a lot.

Speaker 2 (29:48):
I should not have looked up and looked at you.

Speaker 1 (29:50):
You see, we can't see each other Moby recording, like
I've teared up, Jerry.

Speaker 2 (29:54):
You saw it, didn't you. Yes, I was struggling anyway.
And then I'm a sympathetic criers, so that I looked
Upisadegen and about Kim water works for me.

Speaker 1 (30:04):
Well, I am so happy that woman from your church
spoke up to you, Ashley, and now you see that
you have a different future. I think you mentioned that
it was an antiquated way of living. I do think
that was the way we were viewed for so much
of history. You are to be at home. You're the

(30:24):
daughter that stays home and helps us. That's heartbreaking, because
we have a life and a worth that is outside
of that.

Speaker 2 (30:30):
Right.

Speaker 1 (30:30):
We can be a good, loving, helpful daughter and also
live a full, happy life. And you don't have to
be married to live by yourself. You don't have to
have a husband to live independently and be on your
own and have a meaningful, independent life, which is what
you deserve.

Speaker 2 (30:47):
Now.

Speaker 1 (30:47):
If someone wanted to stay home with their parents and
be a part of that family forever, then that is
also a valid choice. I love that you're going to
cosmetology school and that you are fasting, and that you're
envisioning a life of independence for yourself and not just
know that you've got to have a husband or a
significant other to be on your own or say, with

(31:09):
your family. We have so many choices, Thank goodness.

Speaker 2 (31:12):
We all deserve to have our own identity. We do.
And I love that she described the woman at her
church as being a butterfly emerging from her cocoon, because
way back in the DDD Facebook days, people talked about
that a lot, a lot, and there was actually like
a little art piece of artwork and like a quote

(31:33):
that people would share often and they would describe that
that's how they felt. I think it's so true, and
in like you're finding you know, when you can take
control of your own health and happiness and your weight,
and it makes you so empowered in so many other
ways in your life.

Speaker 1 (31:49):
Yeah, And I love that you are listening to other
self help books and what you said there. By the
time I turned thirty one, I hope to be completely
independent and well on my way to curing my long
term health and happiness. I love that so much because
we deserve to be autonomous and have our life of
living the way we want to.

Speaker 2 (32:11):
Absolutely, so we're rooting for you, Ashley. Absolutely.

Speaker 1 (32:13):
I'd love for you to let us know, reach back out,
let us know how you're doing.

Speaker 2 (32:17):
Please. All right, So we have a question from Valerie
in Spokane, Washington or is it Spokane. Well, see, that's
what I started to question. Is it Spokane or Spokane.
I think it might be Spokane. It might depend on
where we're from.

Speaker 1 (32:36):
Right, Sometimes people who live somewhere say it differently than
everybody else, exactly exactly.

Speaker 2 (32:42):
There's a city in Colorado and it's spelled Buena Vista,
and I would say at Buena Vista, but people who
live there say Buena Vista.

Speaker 1 (32:49):
Right outside of Augusta, there's a place called Martinez, and
it looks like Martinez, but it's Martinez. It's Martinez, Georgia.
That's how you say it, all right.

Speaker 2 (33:01):
So Valerie says, Hi, girls, I love being called a girl,
and came you on girl Forever, she says. I am
a sixty six year old female and I've been doing
IF since twenty sixteen. I was an early adapter, focusing
more on clean fasting the past five to six years
or so when we realized the value of it. I
no longer need to lose any weight per se. But

(33:21):
my issue this past two years is that I've had
terrible back pain, requiring surgery in twenty twenty three, which
didn't resolve the excruciating pain. I have to take prescription
pain meds three times a day, along with motrin twice
a day. All of these require food to take with them.
I take a pincher dry lettuce with these meds as
to spike my insulin as minimally as possible. My fasting

(33:44):
insulin a couple of years ago, before my back issue
was below five. I guess I'm having a hard time
as an intermittent faster, coming to terms with breaking my
fast constantly throughout my day and being a quote dirty faster.
I usually do a five to six hour eating window,
not counting the pinches of lettuce. Of course, I try
to coordinate some of my meds during my eating window,

(34:05):
but the pain meds must be spread out throughout my
waking hours to help ease the pain. As of now,
I tell myself, I can only do what I can
do and try not to feel bad that I'm not
truly fasting. Do you have any encouraging words for me
or other people in my situation? Thank you in advance
listening to your weekly podcast as a highlight for me.

Speaker 1 (34:24):
All right, Valerie, I know that that's frustrating, and you
are one hundred percent right. You cannot take motron or
those prescription pain meds on an empty stomach. You're right
with that. I want to clarify your wording a little bit.
You said that you are breaking your fast constantly throughout
the day.

Speaker 2 (34:40):
You are not.

Speaker 1 (34:41):
You're having little blips where you have to take the meds,
and they're tiny. Like imagine somebody who's drinking diet coke
all day and they're having little SIPs or every two minutes,
you're taking a sip.

Speaker 2 (34:55):
You know.

Speaker 1 (34:55):
I remember back in the day when I would get
my fast food breakfast from a drive through, and I
had a giant, our foam cup of soda on my desk,
and I would take a sip out of that soda,
whether it was a diet soda or regular coke, It
could be either depending on when it was in my experience.

Speaker 2 (35:12):
But of course I don't drink that anymore.

Speaker 1 (35:13):
But now that was me constantly spiking, making constantly because
I was taking a little sip.

Speaker 2 (35:20):
You are not doing that.

Speaker 1 (35:22):
You are taking your medication with something that will not
damage your stomach. You're taking your medication in a way
that you're required to do so, you are not constantly
breaking your fast. I remember a graphic that I think
was in the Obesity Code, or it possibly could have
been in one of Jason Funk's blog posts, and it
was a graphic of what our insulin did, and it

(35:44):
was in response to a typical eating pattern that people
used to have a long time ago, and when people
didn't snap between meals and they didn't drink lattes all day,
and they weren't drinking diet sodas. They just got up,
had their breakfast and then nothing else came in their
mouth again to lunch, like maybe they had some water
if they were thirsty, but literally nothing else was going on.
They weren't nursing a beverage. Then they had lunch, and

(36:07):
then nothing else came in their mouth till dinner. Right, Okay,
So it was a graph showing that they actually did
get into fat burning between meals, their insulin came down
with that pattern of like distinct.

Speaker 2 (36:20):
But we're not doing that anymore.

Speaker 1 (36:21):
You walk around, you see everybody's nursing something, munching on something,
nibbling on sae.

Speaker 2 (36:25):
It's in a heightened state all the time, all the time.

Speaker 1 (36:28):
So if you can find that graphic wherever it was,
either in the Obesity Code or in one of his
blog posts. I'm not sure where I saw it, but
it really stuck out to me. I think it's in
the Obesity Code. But that graphic those little tiny things
you're having to do to take your meds, I mean,
is it ideal for fasting to have to do that? No,

(36:48):
but is it ruining anything or turning into a dirty
faster noe.

Speaker 2 (36:52):
And it is certainly.

Speaker 1 (36:55):
Better than when we're having the constant food input all
the time. So I don't want you to beat yourself
up over this. You are doing the very best you
can with your situation that you're in with the body
or injury that it's causing you the pain. So I
want you to stop that negative self talk about it
and though are small blips that you cannot help.

Speaker 2 (37:18):
Yeah, And I just wanted to throw in two things.
There is a medication. The brand name is mobic the
off brand name is molocxacam. That's the drug name. It
is a once a day anti inflammatory that can take
the place of motrin. It's an inset. It is more
gentle on your stomach as it's coded to help protect
the stomach. I do have an issue with my foot.

(37:40):
I've had foot surgery on it, and when it's flared up,
that is what I take because I cannot take motrin.
It hurts my stomach so bad and I have a
stomach made of steel, so I have that prescription a hand.
It is a once a day pill. You don't have
to take motrend three times a day, so that might
be something you might ask doctor about. And then my

(38:02):
other thing is too Sometimes people think they have to
take medication or food with medications. I don't know what
kind of prescription pain medications you're on, but for instance,
like hydro codone, a lot of people just think, oh,
you know, it's for pain, I have to take it
with food. Does not have to be taken with food

(38:23):
unless it makes you sick. So really ask your pharmacist
because there are a lot of misconceptions. There's a lot
of people think, oh, I'm taking antibox, I have to
take them with food. There are some antibiotics you're actually
supposed to take in a fasted state. So really you
might inquire, bitch your pharmacist double check whether or not
food is a requirement with that medication. And then again,

(38:46):
like ask your doctor about the possibility of you taking
molocacam or mobic rather than the motrin twice a day,
and that might help you be able to accommodate your
meds around your windows a little bit more easily and
and help you kind of return to clean fasting if
that's your desire. But if you can't or whatever what
you're doing is fine. I wouldn't worry about it at all.

(39:09):
You just need to feel your best exactly all right.
We have a question from Danny from Australia. Danny says,
I have a question. I was wondering about fasting and exercise.
I like to extend my overnight fast and I open
my eating windows starting at noon, but my schedule means
I need to get my exercise done in the morning
while I am fasting between five and six am. I

(39:30):
have no difficulty exercising while fasted. I run five kilometers
approximately at just faster than conversational pace, so it's thirty
to forty minutes at a moderate intensity. But afterwards I
really struggle to stay fasted until noon despite fast and
clean only black coffee and water after running because of hunger.

Speaker 1 (39:51):
I usually end up opening my window earlier on those
days as it feels like the right thing to do
for my body. My question is are there benefits, such
as weight loss or otherwise to remaining in the fastest
state after moderate intensity exercise or does the research say
it is better to break a fast after exercising it
that type of intensity. What would you recommend I do

(40:14):
so I can maximize my fasting benefit for body fat
reduction without losing muscle mass. I am thirty eight years old,
fifty seven kilograms and one hundred and sixty three centimeters,
which is a normal BMI, and I have fasted cleaned
for many years, usually a six to eight hour eating window.
I have never been over weight. I can lose weight
and maintain my body without fasting, as I had a

(40:37):
baby two years ago, gained baby weight eighteen kilograms total,
but eight kilograms was fat, then reduced it without fasting
at all over twelve months. I eat a healthy diet
of mostly home cooked whole foods. My goal is to
use fasting for health and also as a tool to
reduce a little more body fat while continuing to build muscle.
I do not have much body fat to lose, maybe

(40:59):
two to three kilograms at most, and this is purely
for vanity reasons.

Speaker 2 (41:05):
I have several thoughts on this me too, Jen. Would
you run her through smart BMI. Yes, I'll do that
while you're share are my thoughts. Okay, so you say
you've been clean fasting for a couple of years and
you say coffee. Okay, and I know we hound the
clean fast. But today I was talking to some of
the community who thought she'd been cleaned fasting for months,

(41:26):
and we discovered the day she really is not clean fasting.
So really, look at your coffee. I don't know whether
you're having like packaged coffee, cold brew coffee, iced coffee,
I don't know. Make sure the only ingredient is truly coffee.
That's it. No coffee essence no flavors, nothing. If you

(41:46):
are taking any supplements in the morning, move those to
your eating window. So definitely make sure you're clean fasting.
The other thing is you are having relatively longer windows.
I'm trying to remember. Let's see, Oh, you open your
eating window at noon.

Speaker 1 (42:07):
You want me to say her SMARTBANM I real quick,
while you're looking at that, Yes, six to eight hour
eating window. Yep, her BMI. I ran it through the
smart via my calculator. Her BMI is twenty two. And
that is if you look at the healthy weight range
as the green area, she is just below halfway down,
so she's in the lower half of the healthy weight range.

(42:28):
So she's in a really good weight. And I see
what she's saying about two to three more kilograms. If
I put that in, she's fifty seven when she say
two to three more kilograms, Uh huh. So if she
lost three more kilograms, that would put her at fifty
four in when I calculate that, that puts her almost
at the bottom. So if she lost three more kilograms,

(42:52):
she's almost below the healthy weight range. Not quite, She's
still in there. So you might want to rethink that.
Just I don't right right, we're taught the lower the better.

Speaker 2 (43:01):
But so my advice to you is going to sound
maybe counterproductive. The fact that you have six to eight
hour eating windows could mean that you're just not flipping
the switch efficiently. Now, I don't know how you eat
in your window. I don't know how much you eat
in your window. So without that knowledge.

Speaker 1 (43:23):
She said, mostly home cooked, whole foods.

Speaker 2 (43:25):
But okay, now we don't know, right, it's possible that
you're just not flipping the switch. Because what we see
when a person is metabolically flexible is like you would
go out and run, and you might have some hunger
immediately because running itself is gonna purge some glicogen out
into your bloodstream, and your body is going to release

(43:47):
insulin to bring that back down to a normal state.
You might get a little hungry, but it's usually one
of those things where you get hungry and then that
hunger goes away. But it sounds like you're getting hungry
and then you are really struggling the rest of the morning.
It sounds like you're struggling six to seven hours until
you're noon eating window. And that really tells me that

(44:08):
your body's not shifting into fat burning. The other scenario
is that are you dieting in your eating window, Yeah,
you're not fueling your body well enough for your energy level.
So those are two opposite ends of the spectrum, and
it's hard to know where you're at on it. But

(44:30):
my best advice would be, do not diet. Do not
limit the foods you're eating in your window. You stick
with your home cooked you know, foods that are mostly
not highly processed, ultiprocessed foods. Really listen to satiety. Don't
be trying to restrict your foods when you are eating.
And then reduce your eating window. So instead of six

(44:51):
to eight hours, move it to like a four to
five hour window, and then try that for a couple
of weeks and it might feel hard, or even five
to six.

Speaker 1 (45:01):
Maybe five to six is.

Speaker 2 (45:03):
Gonna be right if well, I was thinking initially, shorten
it up. Okay, shorten it up even for a week,
Go to like a four hour window, and even scale
back you're running for a couple of days if you
want to, But see if you can feel a difference
in the morning, because if you can get your body
to flip over into fat burning, you're not going to

(45:24):
have the hunger that you're having. Yeah, do you have
any other thoughts on that?

Speaker 1 (45:28):
Yeah, I was thinking about We've got community members who
do run in the fasted state.

Speaker 2 (45:33):
I'm not running, that's not I'm not a runner. Sure
he knows that about me. No, I'm not running to
my mailbox. What's that mean?

Speaker 1 (45:39):
If you see me running, you better start running too,
exactly if something's coming.

Speaker 2 (45:43):
I've always said, if you see me running, there's a bear,
there's a tiger chase in me.

Speaker 1 (45:47):
So I'm not a runner, But I'm just going by
what we see from people in the community who talk
about their experiences, and when you are really metabolically flexible
and able to shift into fat burning, people do find
that they're okay to run, and then they're okay and
they don't. Actually, sometimes people you can be a little hungry,

(46:08):
then go running, shift into fat burning. Now you're not
hungry anymore exactly because you're shifting into fat burning. But
like Sherry said, if you're not quite fueling your body enough,
maybe your body is sending you the hunger signal because
you're not fueling your body enough during your window because
you're you're a very restrained eater. See that's the thing.
I am not a restrained eater. I am a big eater,
and I would eat too much. If I had a

(46:31):
what's your eating window? If I had a six to
eight hour window every day, I would overeat every day.
I would be overheating because I like to eat a
big vitem of food. So it's just really you have
to think about how much you're eating. If you are
a very restrained eater, and some people are, and you're
not eating very much at all, even though it's six
to eight hours you're eating lightly, then your body may

(46:52):
legitimately be hungry because you're not fueling it enough.

Speaker 2 (46:55):
Right.

Speaker 1 (46:56):
But on the flip side, if you're eating sufficiently and
your more of a volume meter and you're just not
quite getting into fat burning after your run, so these
are like the exact opposite, exactly, it's one of the
exactly yeah, and you're either eating.

Speaker 2 (47:11):
Too much or not enough.

Speaker 1 (47:12):
I don't know that sounds crazy, but when you're in
the state where your body flips into fat burning easily,
you should be able to have the endurance and the
hunger goes away. The hunger continuing to get worse means
a you're legitimately hungry because you're not fueling your body enough.
B you're not getting into fat burning. Yes, so so yeah.

Speaker 2 (47:34):
Play around with your windows and see how you feel.
All right. Well, before we get to our tweak at
the week, I just want to take a minute to
talk to you about what you put on your skin.
Are you looking to clean up your skin care and
make up this year eliminating products that contain toxic ingredients
such as harmful forever chemicals, intocrine disruptors, or known carcinogens.
It can be daunting when doing so. I am definitely

(47:56):
a tried and true kind of girl as well as
a skeptic. Can what you put on your skin make
a difference in the health of your skin and your
overall health? I absolutely believe it can. Jen wrote about
this in her book Cleanish Yep, And this is my experience.
And I previously used another clean skincare company and I
was forced to switch this last summer, and I was

(48:16):
super hesitant, and I was very skeptical about any other company,
and I was skeptical that I would like the products,
that they would be as effective. But I can honestly
say five and a half months into my journey with
Crunchy skincare makeup that I'm very happy with the switch.
I have picked products specifically for my skincare concerns such
as fading dark spots and minimizing lines and wrinkles while

(48:38):
giving my aging skin a plump appearance. And I actually
like some of Crunchy's products better than the old products
I was using, such as there I am luminous facial
oil more than the other facial oil. It absorbs much
more easily, and it addresses concerns such as redness, rough texture,
or large pores, as well as flaking and dryness while

(48:58):
also regulating oil product. It's great for all skin types,
even oily and acne pron skin from teens to one hundred.
It also has a beautiful citrus scent from bitter orange,
grapefruit and lemon oils in addition to neuroli argon and
pumpkinseed oils. It's full of antioxidants, and best of all,
is EWG verified and Leaping Bunny certified, So when switching

(49:21):
over to clean beauty, it's as simple as switching out
or adding one product at a time. My site has
a skincare quiz which will point you in the right
direction for products to address your particular skincare concerns. You
can visit the Lincoln Show notes or visit Fast Feast
Repeat dot com slash Sherry. That's one R sah E
ri I to learn more and as always, feel free

(49:42):
to email me at Sherry at Fast Feastrepeat dot com
if you have any questions.

Speaker 1 (49:46):
Do they have shampoo and conditioner?

Speaker 2 (49:48):
They do not, Okay, not yet. See I'm still using
they have a charcoal body bark, but the old company
that is doing different things right now, and hopefully they'll
be coming back with some stuff. Because I'm out of my.

Speaker 1 (50:00):
Face wash and I can't get anymore my face wash.

Speaker 2 (50:03):
Huh.

Speaker 1 (50:04):
I have a little bit left. I'm sticking to that.

Speaker 2 (50:06):
But I ordered so much shampoo and condition when they
have their clothes outsale, yes.

Speaker 1 (50:11):
So what I think is happening, I don't know for sure.
I'm just guessing. I think they're closing out and they're
going to redo and have them. It's going to be
a different Jore. I'm not you know, but I have
so much shampoo and conditioner. I saw cherry shirt with me.
This is funny story. Someone was the Life Lessons Facebook group,
which I'm not in anymore. Was talking about how they
tried to buy some shampoo and it was all gone.

Speaker 2 (50:29):
Did Gin buy it all? Yes? Gin?

Speaker 1 (50:31):
Did I have so much stock done? I hope it
doesn't go bad anyway. So now it's time for our
tweak of the week. I always say tweak it till
it's easy, but it's not going to look the same
for everybody. This is from Heather in Pennsylvania. Hello everyone.
I've been intermittent fasting for one year, and I wouldn't
have been able to do it without finding the tweak

(50:53):
to my coffee that worked for me. Prior to my
intermittent fasting lifestyle, I would drink a huge tumbler of
super creamy coffee, so much cream that I would have
to reheat my coffee right away. People would joke, do
you want a little coffee with that cream? So switching
to black coffee, I knew was the biggest challenge I
would face. I tried black coffee a few times, and oh,

(51:15):
my gosh, who can drink this? I tried a few
different coffees. They were all disgusting. I would find myself
counting down the hours till I could have my creamy
coffee in my window.

Speaker 2 (51:25):
There was no way around it.

Speaker 1 (51:26):
Creamer was my addiction, and I just want to jump
in there and say, Heather, I think it really is.
We've got those kazomorphines. They light up our brain.

Speaker 2 (51:36):
I really think there's something too.

Speaker 1 (51:37):
I mean they're in there so that the little babies,
when they're drinking their milk, they'll be so happy and
soothing and then they go to sleep. I think there's
a lot of addictiveness to that. So everybody, it's a challenge,
all right, so she said. I tried making the coffee
weaker but still so bitter. But then my friend asked me,
have you tried pour over? I had never heard of
this before. Instead of brewing the coffee, I now heat

(51:59):
up the water in the mid microwave and then by
hand pouring it over the grounds in my coffee maker.
It's essentially the same thing, right, just more work. I
thought so too, But I tried it, and my gosh,
the coffee was much less bitter. This saved me. This
is what I needed. Every morning, I put my water
in the microwave and then hand pour it over my

(52:19):
basket of grounds. I also make it weak, just one
scoop for four cups.

Speaker 2 (52:23):
Of water.

Speaker 1 (52:24):
My husband jokes it's barely even coffee, but hey, it
works for me. I use Green Mountain Breakfast Blend light roast.
Fun side note, if I'm in a rush and just
brew it like normal, ooh, it's gross. So I know
it's not just in my head. I don't know how
or why, but the pourover method makes a difference. For
a few months, I would still occasionally have my creamy

(52:44):
coffee in my window. I now have completely stopped because
it would make me feel jittery and gross. It took
a few more months, but I no longer catch myself
missing my old boyfriend creamer. And I never thought this
was possible, but I actually loved my new relationship with
black coffee.

Speaker 2 (53:00):
Ditch the cream. He isn't giving you what you need.
Oh I love it. I love that, I really do.
And pour over coffee too, is less acidic. Why it
has to do with like the heat and extraction process.
And my dad, who has issues with like an acidic stomach,
he went to pour over because it's just weare on
his stomach, all right. We love to leave you with

(53:23):
inspiration or motivational quotes, and this week we have a
quote from Heather. Heather wrote this quote stopped me in
my tracks this morning, so I had to share the quote.
Is your new life is going to cost you your
old life? Are you ready to make that trade? Ooh yeah,
she said. Unlike other fad diets, I'm sure we have
all tried, I have is truly a lifestyle that has

(53:44):
me making so many healthy choices, not because it is
required as part of a restrictive diet, but because I
want to. It is so refreshing. I love that.

Speaker 1 (53:55):
Thanks so much for listening today. We would love to
have you join us and the delay don't tonight come Unity,
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 (54:12):
Don't forget to subscribe to this podcast to your favorite
podcast app, and if you haven't already, please leave us
a five star review that helps new listeners find the
show and we really appreciate it.

Speaker 1 (54:24):
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 (54:44):
Until next week. Thanks for listening.