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Welcome to Fast Feast Repeat, intermittent fasting for life. I'm Jen Stevens, author of the
New York Times Best Cellar Fast Feast 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 to any medical treatments or medications.
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, Sherry?
I'm doing good. How are you? Well, I am doing great. I have had this weird, I don't know, cold,
I don't know what it was. I woke up on the wedding or wedding day with a sore throat.
Yeah, I never really, like, was sick sick, but then I got this cough, and you know, I never
never stay sick for long, but this cough has stuck around, and I mean, there were some
scheduled disruptions not sleeping, a little water windows, but finally my cough is almost gone.
Good. I'm glad. I mean, who needs all that, nobody?
Exactly. Yeah, nothing worse than feeling like you might be getting sick on your wedding day.
I know. Well, let's share a celebration from Bonnie, who is a new faster, and she actually joined
our community, and she shared this the other day, and I asked her if I could share it on the
podcast, because I thought it was really encouraging. She said, "So, I've only been IA for about seven
weeks now, and hearing Jen say that you will figure out what foods work best for your body."
I was like, "I'm a foodie. There's nothing that doesn't agree with me." Now, seven weeks later,
I'm realizing there are. I just didn't know it, because I was feeling like crap literally all
the time. I just didn't realize how bad I truly felt until I started feeling so much better,
and I just thought that was so profound. It really is, and our bodies really do speak to us,
you know, when we're fast and clean, and we take that pause from eating every day with our
clean fast, then we have an eating window. You notice things you never noticed before.
You know what's interesting. I had a client, and she had done intermittent fasting,
had kept an evening window, and then she had job changes and loss of her parents, and she stopped
fasting for about two years, and she came back to fasting, and because of she's now retired,
she decided she wanted an earlier eating window, and so she was trying to keep an eating window
of 11 to four. And she stopped fasting after about maybe 10 or 11 weeks, because she thought
fasting wasn't working for her anymore, because she said she never got the fasted energy,
and she was sluggish, and tired, and she felt worse when she started fasting than she had before.
So she thought it wasn't working for her this time. Then she heard us say something
on the podcast. She was still listening to the podcast, which I love, because in her mind,
that means she still really wanted to be a faster. Right. She heard us talking on the podcast,
that if you have an early eating window, you may not have as much energy, because you're not
spending the day in ketosis, but also she was used to eating in the evening when she was
already like done for the day, going to go lounge on the couch and watch some TV before bed.
She never really noticed that she felt significantly different after eating. When she had a
window that was opening, I could 11 or 12, she was noticing that like really big drop in energy
after she broke her fast. Since then we've worked and we've realized that some of it was the
foods she was opening her window with and how she was opening her window. So it's funny too,
because like she didn't realize before, she still wants to have a daytime window, so she's
trying to work around that. What she's realizing is some foods support her having a daytime window.
Some foods don't support her having a daytime window. So the fact that in seven weeks she's
noticing this, I just think it's outstanding. Yeah, that is awesome. And yeah, I didn't realize,
for example, that eggs and chicken and meat made me so sluggish after eating until I went whole food
plant-based for a bit a few years ago. I mean, I'm not whole food plant-based, but I experimented
with it. And then when I was like, okay, I'm done with that. I love eggs. I love cheese. I love
dairy, I like me when I want it. And the first thing I had was I had like a breakfast meal with,
I mean, I had it in the afternoon, but it was like a egg and whatever. And I got so tired and
I hadn't been feeling that way when I was just eating plants. Did you know that made me so sleepy?
I was gonna say some people are really sensitive to trip to fan and foods. Yeah, that must be
me. It's gotta be me. Chicken eggs. Yeah. So sleepy. It just was really funny. Although you know
how I don't really like chicken the other night we were at dinner. And I kept looking at the mini.
The only thing that sounded good, chicken was chicken. I ordered a chicken breast. Like, when have I
ever ordered a roasted chicken breast at a restaurant? Probably zero times in my life. But that was
what I wanted to eat. That's so funny. I know. So I was like, well, ma'am, I kept looking at other
things that I thought I should should want. And I'm like, it's this chicken. I'm ordering chicken.
So I did. But maybe I needed a good breast to you. My body spoke to me loud and clear. And I ate
that chicken. I did sleep very well that night. I always like to think when somebody says like
they're really craving a food. I always feel like their body is directing that craving for some reason.
Like somebody in community today said that it's their periods getting ready to start. And that
last night they were really craving and had cashews and dark chocolate after the end of their
window. But that's really what that they wanted. And in asking enough, I've read a lot that magnesium
that you have stronger magnesium or needs around your cycle. Right. And cashews and dark chocolate
are both rich and magnesium. And so I'm like, it makes total sense to me that your body asked for
cashews and dark chocolate if it's right around your period and your body needs more magnesium.
Yeah. Yeah. Well, only that chicken breast was going to do. That was the only thing.
I'm sitting here like, what would she get from chicken that she wouldn't have got
from some other animal protein? I don't know. We had the best salad though. Oh my gosh, it sounded
weird. But both of us were we're craving it. It was a bed of chopped greens and it had sweet potatoes
on top. They were roasted. They were hot. Like hot sweet potatoes on top of a cold salad that
they had put it in their feda and pecans on a picture posted. Maybe it was like so good. I'm
like, we are eating like a grown up for sure. You know, I feel about sweet potatoes. You don't
like sweet potatoes. I don't like anything orange. That's funny. My call, Drew made is the same
way she doesn't like it. She's everything's done like then like sweet potatoes. I don't like sweet
potatoes. I don't like any orange squash, like butternut squash, acorns squash. There's something
in that fiber. I guess carrots. They're really sweet to me and I just don't like them. I don't know.
It's weird. I keep trying. I love zucchini. I love zucchini too. But he had
- I'm like, "Losu Keni." - Awesome.
- But, yeah. - But, yeah.
- Frans Keni. - Frans Keni.
- I don't know.
- It's not a fan of this zucchini, but I love it, but.
- They good to see like sweet potatoes, I'm so glad.
Like the other day I told somebody I said,
I'll be so glad when this sweet potato trend is over
because there's like a lot of foods that I'm like,
oh, that looks amazing.
And then they put sweet potatoes in it.
I'm like, can we normalize white potatoes again, please?
Well, I'm also, I had white potatoes too.
With my chicken breast, I had the sweet potatoes on the salad,
we shared the salad, then I had the chicken breast.
It was served over Southern cornbread dressing.
Well, I don't know, we were in Virginia,
those Virginians need to really understand
Southern cornbread dressing because that was not it.
I didn't eat that, it wasn't good.
But I had a baked potato with it and it's corn.
So I was like, well, I sure didn't get my starches in.
I had plenty of fiber.
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So now we have a question from a listener.
This is from mid-life success in the Pacific Northwest,
Dear Jen and Sherry.
I'm so excited to be writing to you after all these years.
I have not written in before,
but my sister, who's submissions you've read
on air several times recently, inspired me.
Before I share my question,
like so many of your listeners and readers,
I want to thank you for bringing this way of life
to all of us and distilling the important and fun parts
so we can lead healthier, freer lives with confidence
and a strong sense of our own agency.
And I also want to shout out to my sister
who I know is listening.
I first learned about IA from an article
in a health and beauty magazine
that I happened to thumb through
while on a family vacation back in late 2018.
And actress was talking about how much she loved it.
And as soon as I read the words intermittent fasting,
it was like a light bulb went on for me.
I had a gut feeling that this could be something
that would work for me.
I found Jen's first podcast series,
listened to some interviews with Dr. Jason Fong,
asked the old Facebook community a silly question
about whether I could still have chewing gum
and men's ball fasting, silly me,
and was soon often running.
The answer is no for everyone who's listening.
She said, "I kept my new way of eating to myself
because I didn't want loved ones to chime in
or share information with me that contradicted
when I was learning about IA from you and your resources.
Everything you shared made such sense to me.
The numbers and success stories didn't lie.
There is so much evidence that this works
both physically and emotionally.
I loved IA and did great on it,
but still only talked about it with a few friends
who are also doing fasting.
I avoided talking about it with my sister and mother
since they were both following more
of a body positive approach.
I kept on IA and 2019 was going great.
I was fitting into smaller genes, felt satisfied,
was able to follow the lifestyle without interfering
with meal planning and dinners for my family.
At the time, my kids were in middle and elementary school.
Then with COVID came the family being at home all the time,
doing Zoom school and my kids coping
with the loss of their social lives
and the anxiety and fear they picked up in the media.
I ate more often with them,
but soon one of them began to struggle
with an eating disorder that became serious.
Part of the treatment their counselors needed us to follow
to assist with recovery were family meals, healthy portions
and making sure restriction of any kind was off the table.
I know in the past you've gotten questions and concerns
from listeners about doing IA for our kids
and how they worry their kids will pick up the wrong habits.
I appreciate your answers to this,
which I remember in part,
being about how when we take good care of ourselves
and follow our intuition about what we need
and what works for us in our grown-up bodies,
our kids will benefit.
For my family, my kid, for me,
I needed to fully participate in eating regularly
together without restrictions,
and so I had to part with IAF in spring of 2020.
I gained weight back and so did my child.
Thankfully, my child healed over the next 18 months,
but as most of us with eating disorder experience know,
they never fully leave and we need to be aware of triggers
and stress that might cause a relapse.
For me, once my kids went to college,
I was able to begin intermittent fasting again
and I did.
I threw myself back into the healthy lifestyle fully
in summer of 2024 and I've now lost all the weight I'd gained.
Thanks to you too, I know how to adjust my window,
celebrate successes and stick to black coffee and water
for a clean fast and eat plenty of whole
and filling foods in my window.
In a strange twist, my child recently asked me
if I had an eating disorder of some kind.
They think it's odd that I don't eat until later in the day
and that I stop eating at about seven or eight.
I answer that I don't believe I do,
that I eat whatever I want when it's time to eat.
I'm not sure they're convinced.
I do think about when to eat what I'll eat
and how to best manage my window,
but for the most part,
this is an intuitive lifestyle that makes me happy.
I exercise throughout the week
and even though I'm in my mid fifties,
I managed to put on several pounds of muscle last year
while being an intermittent fast or end of vegetarian.
When my sister asked me about intermittent fasting
and wanted to know all about it earlier in 2026,
I sang your praises,
I sent her this podcast and the names of your books.
Now she's six months in and loves it.
She's written in with her own questions to you,
listens to the podcast and seems quite pleased
with how she feels.
Our mother even began intermittent fasting a bit ago
and has lost 16 pounds so far.
Now, here's my question.
Once we become fat adapted,
how much does our body hold onto that ability
if we need to interrupt the lifestyle?
For example, our mother recently had surgery
and had to take medicine with food in the mornings.
When she returns to IF,
will she have to become fat adapted all over again?
Or will her body remember?
In your experience,
how long does it take our body to have the ability
to flip the switch once we've taken a pause from IF?
Thank you for all you do.
I love your podcast and how you keep us all inspired
and motivated.
- Well, I don't have an exact answer
for your question, really.
So if you think about your liver as a gas tank
and that's where you store your glycogen,
you know, part of the fast art,
the first, you know, several weeks of fasting,
what we're working to do is to empty that gas tank
because until it's empty,
your body doesn't have a reason to go
look for other energy sources as in fat.
And so when you start,
when you're no longer fasting,
if you're eating all day again,
if you're on vacation and you start having long windows,
basically if your balance of fasting and feasting
are not causing your liver to empty of stored fuel every day
so that it has to go look for fat stores,
then eventually you just start adding a little bit more
to your tank, add a little bit more, add a little bit more,
right?
And so it's gonna take us long to get fat adapted again
as it takes to burn through that excess glycogen
in your liver.
So, you know, will you ever go back to where you started?
probably not in my experience a lot of the people I work with.
with who have fasted for any amount of time. They have taken some time off and then they come back
to fasting. A lot of times they'll book a month coaching with me to help them just kind of
be there and hold them accountable while they're going through the hard transition part again.
For those people who have taken a couple of months off, generally within about two weeks,
they're feeling themselves flip back into fat burning. So again, it's going to depend and so much
goes into that too. How active is the person? How much do they eat? What types of food do they eat?
Are they eating a lot of sugar processed foods? You know, that sort of thing. How's their sleep?
So there's a lot that goes into how long it's going to take. But rest assured that if a person gets
back to their regular fasting routine, they are fasting clean and you know, they're choosing
to balance their food and their fasting. It will happen. You know, whether that takes a week,
whether that takes two weeks, it will happen. And I want to talk about a couple of other things.
First of all, you know, your mother recently had surgery and she has to take medicine with food
in the morning. And so that doesn't mean that she has to just completely get off her routine.
She can take medicine. You've got to take something you've been prescribed, follow it, you know,
as as directed, but you can have a little something that won't, you know, like I wouldn't take it
with like a full meal necessarily. She could have like a little bit of butter, cheese, you know,
something to coat her stomach. You know, why does it need to be taken with food? Usually it has to
do with either absorption or upset stomach kind of a thing. So she could just have a little
something and then pretend like it didn't happen. Like when I go to church and it's communion, right?
I take communion at church. I pretend like it didn't happen. I go on about my day. I'm not like,
well, I guess that's over now. I'm just going to eat a lot. No, I just keep fasting. So that's
something to keep in mind if you have to take medicine. And you know, I understand that after surgery,
you have to do what you have to do, but fasting is very healing. So I would, I would still,
you know, if I had to take something in the morning, I would take it with a little something
and then I would get right back to, you know, fasting until I was ready to open my window.
Just like brushing your teeth as a little blip. That's just going to be a little blip. So that would
be something to keep in mind. And I also wanted to talk briefly about what she said about her
child with the eating disorder. I wanted to discuss that as well. And I think that that,
you know, you've got to do what's best for the kids in your life. And, you know, now that your
child is older and in recovery from the eating disorder, I understand what you mentioned before
about triggers. That's absolutely true. It might be time, you know, you judge this situation,
you know, your child way better than we do. Maybe even with your child's therapist,
if your child still goes to therapy. But there is a difference between
eating disorder thinking and losing weight to healthy methods. And so when your child's
in recovery, you absolutely do what you're instructed to do as a family. No ifs, or buts,
but you use your child's older and recovering. And starting to question you about, do you have
an eating disorder? It's, you know, time to talk about, you know, what is disorder thinking versus
what is taking care of my body? And how are they different? What are the motivations, you know,
talk about? You don't have body dysmorphia. You're not trying to get as skinny as you can.
You're nourishing your body well. You're giving your body time for rest and repair. And I would
approach it through through that kind of lens rather than because I think that maybe being
secretive about it, I'm not saying that you are, but it could send the wrong message. Exactly.
Like this is something I have to see. Right. Right. Yeah. Yeah. And I think too, a lot of it's just
how it's the motivation, right? Yes. The motivation that drives eating disorder, whether it's
a sense of control or a body image issue where there's, you know, almost a fear of eating
for fear of gaining weight, you know, intermittent fasting is not fear based. It's not, yes,
there is an aspect of control to it, but it's not about not eating. It's more about, I'm
fasting. So my body can heal and use stored fat for energy. And then I'm going to embrace eating
in my eating window. So it's just a, it's a different mindset. It's a different, there's a different
driver behind it. And I think that's really important to clarify. And also, like anything, if you
have an eating disorder, anything can be a negative tool. Like eating vegetables, for example,
we all know eating vegetables is healthy and good for us. But if you have an eating disorder,
you might like only eat lettuce. Right. Because I mean, lettuce is a bad, no, it's just, it's the
motivation behind it. So an eating disorder is related to, you know, the mental health challenges
versus, you know, when I choose to eat a salad, it's not out of a disorder kind of a way. But
a salad can be a disordered meal or it can be a delicious satisfying meal, same salad. So
something to keep in mind. It's kind of like people who compulsively exercise
and over exercise, they call it exercise addiction, whatever you want to call it.
Exercise is healthy and we all should participate until it goes over that bar where it's no longer
healthy. And it's causing mental distress. It's causing physical distress. And so if you look
at it from that perspective, you know, if you had a child who had exercise addiction,
you know, would you just like never exercise again? So you would exercise in a healthy manner
and you would display that. You would show like eye balance exercise with a healthy lifestyle
and enough sleep. And, you know, and so I feel like it's kind of the same different, but the same
with food addiction, with eating disorders, whether it's bulimia, whether it's anorexia,
we still have to eat. It's something that we have to do to survive. And so just demonstrating that
there is a way to honor your body to use satiety as a tool to flex when needed. You know, maybe one day
you're just really hungry and you open your window early. You know, that's a whole different mindset
than just restrict, restrict, restrict. Right. You know those stretches. Your schedule is packed, your stressed, you haven't slept
enough and your body is working overtime just to keep up. That's the idea behind magnesium
breakthrough advanced 10 from bi optimizers. Advanced 10 brings together 10 forms of magnesium that are designed to
work as a team, along with nutrients that help support magnesium absorption. And bi optimizers
brings more than two decades of mineral science to the formula with PhD scientists working in their
own lab. You may be wondering why there are two different options, the original magnesium breakthrough
and now magnesium breakthrough advanced 10. There are two deliberately different formulas for
different situations and both come from the company that has spent more than 20 years studying
mineral science. Visit bioptimizers.com/fastfeastrape and use the promo code FFR15 to say 15% off any order.
That's bioptimizers.com/fastfeastrape and don't forget to use the promo code FFR15 to say 15%
off any order. There's also a link in show notes. So yeah. All right. So our next question is from
I'm not sure I apologize if I say this name right. Maggali. Maggali. Maggali. Maggali. Not sure.
She would like to know does unflavored mirror lacks break afast? All right. So this is not something
I can say yes or no to specifically just because you know I looked looked it up and the ingredient
in it is it's said that yeah the ingredient has no significant systemic or metabolic effects.
It's poorly absorbed in the body. It's metabolically inactive and you know shouldn't be like a sweet,
sweet taste. Here's here's my advice on this. I'm not a doctor and I don't know why you're taking it
or how much you need it. But I would not take it every single day in my fast or not in my fast.
I would not take mirror lacks every single day. If I were having an issue where I needed a
laxative I would talk to my doctor about you know why? Why am I needing this? What else could help?
You don't want to just rely on a laxative every single day of your life. Basically that's what
that's do you agree with that Sherry? I agree with that as well. And two you know I always just
think of fasting as
digestive rest. Right. And so, yes, we drink water and we drink coffee, but I don't think
our goal while we are fasting should be to get things moving, to ramp up digestion.
And really, there's no reason why you couldn't just open your window with the mineral ice.
Right. Right. Or have it at the end of your eating window.
Exactly. Now, there's some things that if a person starts fasting, it's suddenly they're like,
oh my gosh, I'm suddenly constipated. I don't know where you're at in your whole fasting lifestyle.
If you've just started, I just want to address that. Some people do notice a change in their
bowel habits when they first start fasting. You know, one thing is your gut runs on a circadian
rhythm, just like your whole body. And so, it takes a while for that to get reset and for it to
adjust to your new way of eating, like when you eat is going to affect how your gut moves.
Lesson means less out. Additionally, if you're somebody who
maybe over hydrates or you just don't absorb minerals well and now you're fasting and you're
having a change in fluid balance, then that in itself can make
constipation more problematic. And, you know, there are things that can help with that, such as
taking magnesium every day. You know, making sure that you're eating lots of plant foods that are
rich in potassium and magnesium, including enough fiber in your diet. So, and then for most people,
usually within the first eight weeks of fasting, if they have an issue, it resolves itself.
And it's no longer an issue. So, if you're having an issue where you feel like you need to take
Miralax a lot, I would just look at some other solutions, even taking something like
Sileum Husk in your eating window, which allows your body to kind of bring more moisture into your
gut. So, those are just my thoughts on that. And now it's time for our segment called,
what's your why? And most of us have weight loss advantage when we begin intermittent fasting.
That is a great reason to start, but there's so much more to what intermittent fasting can do for us
beyond weight loss. And I genuinely believe if your why is deeper than weight loss alone,
you're more likely to find long-term success and view intermittent fasting as a lifestyle.
So, this week we have a why from Jackie from Melbourne, Australia. She said, "Hi,
Jen is Sherry. My story starts in 2016 when I was 40 years old. I didn't realize it at the time,
but I was about to go through early menopause. Officially, it began for me at 41. Back then,
I was exercising most days of the week, power yoga three times a week, bar classes, walking,
running, swimming, lifting weights. I'd always exercise and kept a good weight. The only time in my
life I fell out of shape was after my two pregnancies. Then my pain and injury journey began.
In 2016, an integrated doctor suggested that I might have fibromyalgia and prescribe
me supplements. Through 2017, a series of rheumatologists considered Carpal Tunnel Syndrome,
Ciro-negative rheumatoid arthritis and psoriatic arthritis. I was prescribed serious drugs that left
me feeling completely out of it, and I decided not to fill one of them, Methotrexate. Instead,
in October 2017, I went vegan for two years, took a break, and then went vegan again for another
two years. I kept being told I had arthritis and general autoimmune inflammation, and I kept
having tests and blood work done. The vegan diet helped bring down the inflammation without
needing the Methotrexate. In March 2019, I tore my meniscus and I had knee surgery. In November 2019,
I developed frozen shoulder and I had two separate procedures. I saw pain specialists for
shooting pain down my arm with zero success from the pain medications prescribed. In March 2023,
I started HRT, which I've been on ever since. I wish I had started earlier as this was near
the end of my menopausal symptoms, but due to my not wanting to take medications, I resisted it
for six years. Severe foot pain came, and I tried multiple orthotics for planar fasciitis. I also had
nerve impingement in one foot, and I wore a moon boot for six weeks in early 2024. The shooting
arm pain returned, and in April 2024, I saw a neurologist with specific training in neuro-ophthalmology
who prescribed a neck brace and more drugs I didn't want to take. In May of 2024, I tore my
rotator cuff. None of this was welcome news for someone who has always loved to move,
and that is when I went to see Tina, another rheumatologist, and as it turns out, a listener of this
podcast, who is the reason I'm submitting this story to you? Hi, Tina. Tina convinced me to start a
prescription biologic medication in November 2024, an injection every fortnight, as much as I hated
taking medication, it worked, and it blocked the pain until it didn't. On the 4th of February this
year, 2026, I told Tina that the injection wasn't working as well anymore. I had used it for two
years. Tina gave me a choice. Double the dose, or stop all together. I chose to stop. Tina said I
could stop, but only if I started intermittent fasting. I had no idea why she'd recommend IF,
but I trusted her, so I started researching and I started listening to this podcast. She told
me to give it 90 days, come back and see her, expect possible flare-ups, and that there were no
promises. I binge listened to every episode of FFR from the start until I was caught up, and I jumped
straight into fasting at the same time. It was surprisingly intuitive and easy from day one,
almost immediately I noticed real effects, total mental clarity, a huge relief after 10 years
of menopausal brain fog, feeling lighter and most remarkably, no more pain. I honestly couldn't
believe it. When I went back to Tina after 90 days, I asked her if she'd recommended this to other
patients. She said she had done so, to many, and with plenty of success stories. So while my original
why was clear from the start, the list has only grown since. I've had full body recomposition,
which I love. I lost five kilograms, I wanted to lose, and I gained more muscle. My clothes fit
better than ever. I have daily mental clarity, I sleep better, my eyelashes are full again,
my scar tissue has smoothed out, my face is less puffy, and so much more. I feel great and everything
feels like it's heading in the right direction. I swim 50 laps once a week, lift weights two to three
times a week, walk each day, and my body is happy with my decision to fast. No pain, no inflammation,
nothing in my way. My questions for you, have you heard from others with similar health journeys?
Any people who found success keeping pain at bay with intermittent fasting, and did any of them
find a particular eating window work best? For reference, I currently eat from around 1 to 2 pm
until 6 to 7 pm, so my eating window is roughly 4 to 5 hours. As we age, another question I have is
whether fasting is likely to keep arthritis and similar issues at bay long term. I know intermittent
fasting has removed my pain now, but I'm unsure how it continues to help through my 50s, 60s,
and beyond. If my story helps anyone else who has currently taken medication, they was to stop,
maybe they too can talk with a medical professional about the I have benefits that I am enjoying.
Maybe it's worth a try. Thank you both for your podcast. I appreciate you both and look forward
to it every week. Wow, Jackie. Wow, that's. And Hiretina. Tina, the rheumatologist is spreading
the magic of intermittent fasting, and that's the thing. You know, sharing and I are not doctors,
and you know, we share what we know, but when doctors understand the healing power of intermittent
fasting and start telling their patients about it, that is really how intermittent fasting changes
the world, right? You know, the doctors who are seeing it and their patients and sharing it,
so we really appreciate that. So you had a question for us, Jackie, about, you know, have we heard
about this from others with similar health journeys? And you may not be a listener of my other
podcast, intermittent fasting stories, but here's a way you can find episodes for different topics.
So I just went to Google and what when what Google does is it indexes like all the show notes
for every episode of intermittent fasting stories is out there. And so the keywords that show up
in those show notes help them be searchable. So if you go to Google and I just typed in intermittent
fasting stories episode followed by the keyword, I use the keyword pain, but you could do anything.
Intermittent fasting stories, episode arthritis, intermittent fasting stories, episode diabetes.
It's going to pull up immune. Yeah, auto immune. It'll pull up episodes that go along with that.
So, you know, here's just a few, episode 316, our Veronica Holyoke that says intermittent fasting
is eased her chronic pain and changed her life. Episode 459, Melissa Allison. Melissa shares that
her intermittent fasting journey helped alleviate both inflammation and arthritis pain.
Episode 207, Kim. Intermittent, episode 452, Todd your brown. I mean, it's just over and over again.
So many. So, you know, anytime you want to say, oh, am I the only person or, you know, my issue is
this use that keyword search on Google intermittent fasting stories episode.
followed by what it is you're interested in and it'll pull them up and then you can listen to those
episodes and see you know you're definitely not alone intermittent fasting is so very healing and
I love that your doctor recommended it yeah and I was gonna say you know if you are going along and
you're keeping the sport of five hour eating window every day and then all of a sudden you start
to experience a flare of a pain that's a time where you need to do some reflection like has
something changed has your food quality changed um has your sleep changed you know um has the weather
changed has your activity levels changed you know it's like usually there's something that influences
change right so if you can figure out what that is you can eliminate it you know we know that sugar
lot of refined starches process foods drive inflammation so if you're experiencing more inflammation
at some point the first thing I'd look at is food now you know is there a point where maybe you
have a flare of a pain for some reason stress in your life which can flare auto immune you know
issues up you know maybe you may want to do some more therapeutic fasting like add in a 36 hour
fast twice a week and see if that helps decrease your pain so there's always different things you
can tweak with fasting that can help lower inflammation in the body which could then help with any
increase in pain all right so we have a question from grateful in the Midwest she says hello
I would like to start by sharing how much my sister I love and appreciate you both we have both
struggled with our weight all of our lives feedaways and scale weight you've shown us the many health
benefits physical and mental that accompany iF I will be forever grateful that she found you and
shared your podcasts with me I have been doing iF for a few years I started when I was 48 and I
immediately jumped into one meal a day and was too strict I dropped from a size 10 to a size
four in about six months and happily and a little arrogantly settled into maintenance at around a
size four to six for about a year then my job changed I ended up with a lot of travel eating out
and to be very honest finding excuses and slowly the weight came back I was still doing intermittent
fasting more of one meal a day when home during the week and long eating windows on Fridays and
Saturdays of eight plus hours then a very tights one hour window on Sundays back to the punishing
diet mentality when I was traveling for work I would usually do a 46 hour window where there
would be restaurant food and drinks if there was lunch with clients I would have lunch and dinner
to avoid any of the uncomfortableness that comes with iF my biggest problem has always been
closing my window I can usually wait and open very late but closing has always been closed to
impossible a late window has always been best over the last year or so I gained most of my way back
all the while my sister is my rock we talk text daily on iF how great we feel weight changes
non-scale victories she has mastered the perfect diet of lifestyle slow and steady weight loss
over the past few years she experienced the typical plateaus and always leaned back into your
podcast doing up and down days to trigger her weight loss to start back and now she is almost at
her goal weight and we are so excited earlier this year I was remotivated to get this right
to get back into a sustainable lifestyle and drop some of the weight again I am 51 I was struggling
to get back to it I started re-grading Jin's books thank you for them all for my favorite clean-ish
to all the iF ones too as I was struggling I finally started really noticing a lot of little
symptoms that came all at once I won't name them all but I was tired my normal weight lifting workouts
were getting very hard and I would have stomach irritation when I drank my black coffee
I was feeling light-headed I ignored them for a while adults are just tired and I'm 50 so things
change after a couple months I requested a ton of blood work thinking I was in menopause I'm not
yet and or maybe anemic after having just about every blood test taken I was positively diagnosed
with a rare autoimmune disease called ANCA vasculitis and possibly an ulcer or other GI issues and
those tests for coming the next month I'll be forever grateful to my PCP who dug in deep to very
quickly find out what was wrong and get me on the right path I was immediately put on extremely
aggressive doses of steroids which I have been on for about a month of course I've put on
additional typical additional steroid weight now for my iF question as they weed me off the steroids
I was put on a drug called Tavnius which needs to be taken every 12 hours with a solid food base
the drug is much more effective with high fat and full meal I was told to try for at least 10 grams
of fat and 350 calories of course my main goal is to get it into remission but I'm told I will be
on this drug for at least a year I don't know if I can take this while practicing iF I tried to
eat something with the AM med and then keep fasting until dinner I tried a little oatmeal and peanut
butter for a few days and then I tried a handful of nuts on the other days I would then treat that
like a little blip and keep fasting it was too much food for my body to pretend I didn't break my
fast clearly that's not fasting I was not tricking myself is there anything you can think of that
will allow me to have the 350 calorie high fat food base with the morning med that will still allow
me to get some sort of fasting benefits I'm racking my brain do I do a big breakfast at 8 a.m.
and then fast until 8 p.m. and have dinner I've always done much better with a late eating window
but either way I still need higher calorie food every 12 hours if I have to pause IF for a year
I will be disappointed but I know I need to get into remission I was hoping there may be a tip
that you can offer I will end by thanking you for all you that you do I'm grateful for both of you
and grateful that my sister found you you have taken this lifelong struggle away I will also give
a quick comment to those that are just not feeling right it is not normal to feel bad all the time
if I didn't go into the doctor and ask for the blood work I wouldn't be on this path to remission
thank you again all right I know how frustrating that has to be to know that you need to take this
medication and that it is required that you have a meal so I'm just going to speak for my memory on
this you know researching intermittent fasting over the years and some of the research on intermittent
fasting and the health benefits come from Ramadan fasting and from what I understand with
Ramadan fasting share it correct me if any of this sounds wrong they have a meal typically
before daybreak and then they fast all day and then they have a meal after the sun goes down
so but all during the day they're fasting and they they are not having any beverages either and
they it's like a dry fast so I'm not suggesting that I'm just telling you what Ramadan fasting
includes and they have linked health benefits to this kind of fasting so meal before daybreak
nothing all day another meal at the other end and health benefits do come along with that I also
think back to a graphic that I believe is in the obesity code or it could have been in one of Jason
Fung's blog posts but it shows what happens the traditional eating style of people people used people
used to eat three meals a day but nothing in between meals right and it showed how the the small
people also were not eating the giant meals that we have now right but a small morning meal and then
you know insulin gets back down it showed like the insulin going up after the meal and then back down
below baseline and so just even like pausing having periods of pausing in between eating experiences
can be very very helpful metabolically so you're correct that eating you know in the morning
does break a fast but what I would do is I would then just I would think of it as two windows honestly
personally think of it as two windows have your morning medication meal and then have something
later on the other end you're still going to be getting it sounds like a solid 12 hour clean fast
plus you're not going to be grazing throughout the day in between stick to the you know you have
your morning meal with your medication that you have to have then you know close it down stick to
plain water black coffee plain tea in between your your eating experiences yeah and see I am
immediately think just do your first meal of that day do a keto breakfast yeah straight up
keto no carbohydrates so that you don't get these blood sugar swings that are going to cause you to
be hungry through the day like and make it hard to then pause from food until dinner time yep so if
you do wake up in the morning a keto style breakfast you know your fat with your med I mean that
just goes right along with high fat you need high fat right what's keto of 70 80 percent fat yeah
so if you just switch straight up eggs cheese avocado avocado something like that
and just avoided any real carbohydrates during that time
you might be surprised at how much better your day goes and even see weight loss doing that.
Yeah, I think that was a great suggestion. Yeah, probably like the oatmeal with peanut butter
may not have been the right thing. So yeah, keto, keto meal, but rest assured that
giving your body digestive rest does matter even if it can't be sequential because of your
situation. It can still have benefits. So you're not just, you know, don't just say,
well, I can't fast. I'm just going to go back to eating all day. I know you don't want to do
that either, but you don't have to. So I think I would think of it more like a little
keto, many meal. And then you're returning to fasting and then you're having an eating window
in the evening exactly. So our next question is from Susan from Kansas. She said, I have a couple
of questions. First, I have a question about the down day for ADF. I understand the purpose
of the 500 calorie down day. And I like that it's an option. My question is, does it have to be
500 calories? I ask because I usually have a couple of down days during the week because it works with
my schedule. Eating 500 calories can sometimes be a challenge. I know I do not have to have a meal
at all, but I tend to have low sodium levels and I often need some salt to help me get through
the fasts. So I do like to eat something salty or have a drink such as tomato juice with sodium
in it. Would it be better just to put some salt on my tongue throughout the down day or is it okay
to have a little something even if it doesn't add up to 500 calories? Let's answer that one first.
Absolutely. Yes. So I have lots of thoughts on that. When you say that, does it have to be 500 calories?
I mean, the research was done with 500 calories. Like the research that was done by Christopher Day was
with 500 calories on the down day. You know, if you ended up at 600 calories, would I call that a
failure? No. I would still have an update the next day. I think she was having the opposite problem,
not eating enough. It sounds to me like she's having a trouble getting to 500 calories.
Well, she wants to have less than 500 calories for the down day, which is absolutely fine.
Okay. I guess I was thinking. Most people say once they start eating, they can't stop and
limit it. Yeah. Hers is the opposite. She said, I know I don't have to have a meal, but here's my
thing. If you're going to break your fast to have like tomato juice, you're probably going to wish
you just ate something because it could be that tomato juice is just enough to get you hungry.
And that's not going to, you know, it's going to break your fast. You may have some hunger as
result of it. There's really no fiber happening there. There's no protein happening there. So
that could be just enough to drop your blood sugar to where you either don't feel well
or you're going to be really hungry. So if you need something, use the 500 calorie day.
Don't be afraid of it. I know people think like it's not that they're going to get more benefit
if they just fast through. And, you know, the research that was done was that the people who had
the 500 calorie day over the full 36 hour fast lost more weight. So it's there for the taking, use it
if you need it. I personally would not have tomato juice. I would just put some salt and a mug of
water and I would just drink the salt. You know, personally, I'm really sensitive to salt without
having the right balance of potassium with it. So if I was going to have salt in my water,
I would also have to have potassium with that. You know your body best so you can try with just the
salt or you can try including the down day meal. So could it be less than 500 calories? Yes.
Are you going to be satisfied with that? Maybe I wouldn't be. All right. Let's move on to the
second question. All right. So she said, my second question is this, do people get a physical
sensation like a swish when they flip the switch? I was driving to work earlier this week and all
of a sudden I had a strange feeling go from my insides out. It is hard to describe the exact feeling.
Once the swish happened, it felt like a surge of energy went through me. I'm not complaining and
I kind of hope it happens again. My hope is that this is a sign that my body is ready to find a
new set point. I also found this particularly exciting because since I quit smoking a week and a
half ago, I've been battling an increase in cravings for sweet treats. It's been a battle that I'm
trying to fight with healthy sweets such as fruit. The swish in energy boost was so needed as it
gave me encouragement and a much needed reassurance that I'm okay and it will get better. All of this
sounds kind of crazy and maybe it is, but I'm going to embrace the crazy LOL. I've been bouncing
between 180 and 182 for the last couple of months. I know my body is changing. I posted pictures
in the community that showed the changes. I've not worried too much about being stuck at this weight
as I know it is a process and I know if I just keep fasting and feasting and repeating that I will
move in the right direction. I'm not sure what my goal weight or size is right now. I'm hoping
I'll know when I get to it. All right, well, so I don't, I'm going to be honest. I've never heard
if they say they had a swish feeling and I'm not sure what you were feeling. The surge of energy
absolutely, that can be explainable. As your body flips into ketosis, your body, you have like
noradrenaline, adrenaline, you're basically, when you go into ketosis, as your fat stores are
now being mobilized for energy, your body releases noradrenaline and adrenaline, which help
break down fatty acids into fuel. That increase in your sympathetic nervous system, maybe that's
what you were feeling. That's like my best explanation. When it happens initially, it can increase
your heart rate. If you actually feel the swish flipping, it's not impossible. You may be very
in tune to your body. But yeah, if you're having increased energy, if you're having ease of fasting,
if you're having decreased food noise, you can be sure that your body is flipping the swish.
Yep. I wanted to talk about one thing in there and I want everyone to hear this.
She mentioned that she's been bouncing between 180 and 182. But she does see changes in her body.
That's important. If your body is changing, then something's happening. We know that. But what if
your body isn't changing and you're stuck at the same weight? She said, I know that if I just
keep fasting and feasting and repeating that I will move in the right direction, I want to challenge
that statement just a bit. And here's why. We hear the phrase, trust the process. And that might
imply that if you just keep doing it eventually, you'll lose the weight and that might not be true.
That's why we tweak it till it's easy. It sounds like she's experiencing body changes, so she's
not really stuck, even if the scale isn't moving. But you can get stuck. And continuing to do exactly
what you're doing, if you're stuck, you may be at a maintenance protocol for your body at that point.
And so I don't want anybody to think that just keep doing exactly what you're doing and eventually
the weight is going to come off. Maybe not. You might have to change something. So I wanted to
throw that out there because. And that doesn't always mean you need to change your
fasting. Like if you're doing ADF and all of a sudden you're in a stall and you've given it three or
four weeks to shake loose, maybe it's the reefy day that's tripping you up. Maybe it's your food
quality. Maybe there's something else going on in your life that needs attention. Like stress
or lack of sleep. And then she said she's been. She quit smoking a week and a half prior to this
and that she's been battling and increasing cravings for sweets. That is very normal, very normal.
Anybody who's ever gone through any addiction treatments and nicotines and addiction,
they actually warn you that you're going to have an increase in cravings for sweet treats. A lot of
times people are they're still searching for what it was that whatever that chemical they're addicted
to was giving their body. And the brain is looking for it. Yep. And sugar is the more acceptable
thing to turn to. In some cases it's the healthier thing to switch to. True. So
just realize that this is your brain looking for something. And so really look for other
things that you can do to sort of satisfy that craving in your brain and exercise is a great one.
And I just realized that as I scrolled down I didn't read this last little sentence because
it was on another page. She said oh and for reference I'm five foot four. I started intermittent
in March 1st.
just 2026 at 194. And as of September 9th, 2026, I'm bouncing between 180 and 182. So that's
really a good, a good rate of loss between March and September. And also that quitting smoking
is another variable. You may be plateaued for just a bit as your body adjust because here's
one thing about nicotine and smoking. And I'm not saying this to get someone to start smoking,
it has metabolic effect to the body. So it can increase your resting metabolic rate, for example.
So be patient. If you quit smoking, you're not having nicotine anymore. Be patient with your
body. And that could be the reason for a plateau right there. And I know who this is from the
community. And she's also been going through some stress in her personal life. Yes. And never
just count how much stress has an effect on weight loss. So all right. Well, before we get to the
tweak of the week, I just want to take a minute to share about my private one on one catching.
For most of my life, I have been some capacity or another, been a helper, an encourager, a teacher,
or a mentor. I can remember as far back as first grade helping other students with their reading
and memorization skills. By the time I was 15, I was teaching swimming lessons as an adult, I have
mentored students during their clinical rotations. I've led new employee training, and I've even
led community weight loss programs. Connecting with and helping others is really what brings me the
most joy. And while I know that I'm helping everyone listening right now through this podcast,
and even the daily support I provide in the DDD community, it's my one on one private coaching
that really gives me so much joy. I love the connections I make with my coaching clients,
and I love when they report back how impactful our session or sessions have been.
Sometimes we discover really huge things that make a big difference, and other times is just small
tweaks and mindset adjustments that need to be worked through in order for people to find the
success that they're working for. So if you are struggling in any way with your fasting lifestyle,
please do not hesitate to reach out and book a session with me today. You can go to fastveastrepeat.com,
slash coaching to learn more, or send me an email at
[email protected], and I'll send you
some information. We get such great feedback from Sherry's coaching clients, they come into the
community and talk about it, and it just helps to have somebody who's experienced like Sherry,
and also it's really good at seeing what you may not see. Am I right? And I'll tell you,
and she will tell you, logically, but firmly, I did, I told some of the day I was like, listen,
I don't know what you want me to tell you, but I have to tell you what I'm picking up here.
Right. And it was actually, and it's funny too, because I'll get done, and I'll go out in the
living room and Eric will say how that go. I'm like, I don't know. I think maybe I just told
something, something they didn't wasn't ready to hear, and then an hour later, they'll send me a
message. And they're like, you were dead on. I needed to hear that. Uh-huh. Exactly. We all need a
friend like Sherry. I mean, I can't tell you how many things I've heard from Sherry over the
years that were exactly what I needed to hear. So now it's time for our tweak of the week,
and this week is from Haley. I'm just past a year of intermittent fasting, and in the beginning,
I did use a fasting app, but then I stopped once I had a good handle on 19.5. I recently added it
back to my phone mainly because I like data and charts, and I was having some window creep.
So I got an app that gives you a 30 day rolling average. Sure enough, with weekly weekend,
window creep, factoring into the equation, I was averaging about 17 hours of fasting a day.
Seeing that really helped me start tightening up my windows, especially on the weekends.
However, the tweak that I discovered last night was that when getting ready to close my window,
I was still feeling a little bit snacky, even though I was definitely not hungry,
and I had eaten enough in my window. So I went over to my phone, clicked my fast,
start button, and something in my brain clicked that food was now completely off-limits.
I never really thought an app timer would have that much control over my mind power,
but last night it really did seem to, and it's like the food noise just shut off,
and I was able to go on about my evening. Yeah, it's that boundary. I love that. You've set that
boundary on your window. Yeah. So people brush their teeth. That's their own stuff. That can be a good one.
All right. Well, we'd love to leave you with inspirational motivational messages to carry you
through the next week, and this week we have a contribution from JC. JC wrote, "My biggest
piece of advice is to stop thinking about IF as something you do and start thinking about it as
part of who you are." Successful IF isn't about whitenuckling your way through each fasting
window. It's about becoming the kind of person who keeps promises to themselves, who is willing
to lean into the productive discomfort of growth and change, and who understands that urges
their temporary, but self-trust lasts. A few principles have made all the difference for me,
and for the women I coach. One, make your why bigger than today's urge. There will always be
moments when eating seems easier. Connect with the deeper reason you're practicing IF, whether
that's health, freedom, confidence, longevity, or simply proving to yourself that you can do hard
things. Number two, expect urges instead of fearing them. Urges are not emergencies.
I love that. Yeah. They are normal brain activity. The more you practice
allowing an urge without reacting to it, the more your brain learns that you are safe and capable.
Every urge you write out is a repetition that strengthens your future self.
Three, build an identity not just a schedule. Instead of saying I'm trying intermittent fasting,
begin saying I'm someone who honors my eating window. Identity drives behavior far more
powerfully than motivation. Four, find your unique formula. One of the biggest mistakes people
make is trying to copy someone else's routine exactly what works beautifully for one person
only works for that person. Your eating window, your meal composition, schedule, exercise,
and lifestyle need to fit your life, stay curious, experiment, and adjust. Success comes from
discovering the formula that is sustainable for you, not from trying to be someone else.
Five, use every meal's an opportunity to learn more about yourself. Every meal provides valuable
information. How hungry were you? How did that food make you feel physically and mentally?
Did you stop when you were comfortably satisfied? What thought showed up before
during and after you ate? There are no good or bad meals, only opportunities to gather data.
Curiosity will always take you further than self-criticism. Six, practice consistency over perfection.
One off-plan meal or one difficult day doesn't erase your progress. Don't let one moment become
a story about who you are. Return to your next planned fast with curiosity instead of criticism.
Seven, learn to keep yourself company. Many of us have used food to fill boredom, avoid emotions,
celebrate, soothe, or distract ourselves. Fasting offers this opportunity to rediscover hobbies,
creativity, movement, connection, and rest. Build a life you don't constantly want to escape from.
Eight, celebrate every promise you keep. Success isn't measured only by physical changes.
It's measured by every time you pause instead of reacting. Every fast you complete,
every decision that aligns with your values and every ounce of self-trust you build.
Nine, think about long term. This isn't about getting through today or this month. It's about
creating a sustainable way of living that supports the person you want to become over the next decade.
Small repeated actions compound into extraordinary results. Finally, remember that confidence doesn't
come first. Confidence is earned through evidence. Every time you follow through on a commitment to
yourself, you cast another vote for the person you're becoming. IF has given me far more than in
eating schedule. It has given me resilience, integrity, freedom, and the quiet confidence that
comes from knowing I can trust myself. And in my experience, that's the greatest transformation of all.
Well, I love that. And thank you, JC, for sharing that.
Thanks so much for listening today. We would love to have you join us and the delay
don't deny community where you can interact with both me and Sherry. Plus, the most supportive
bunch of intermittent fasters you'll find anywhere. Go to jinstevans.com/community to join us.
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. We're 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 fastfeastrepeat.com/submit. And then listen each week to see if we share your submission or
answer your question. Until next week, thanks for listening.
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