Ep. 120 - Why Insulin Sensitivity Determines the Effectiveness of Dietary Macronutrient Composition | Processed vs. Ultra-processed Food | Free Intermittent Fasting Plan for OMAD
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In this episode, Dr. Scott and Tommy discuss why insulin sensitivity determines the effectiveness of dietary macronutrient composition on weight loss in obese women, processed vs. ultra-processed food, and why it matters to your health, and ultra-processed diets.
Research Links:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7946062/
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Fasting For Life Ep. 120 Transcript
00;00;01;24 - 00;00;03;08
[Dr. Scott Watier]
Hello. I'm Dr. Scott Dr. Watier.
00;00;03;17 - 00;00;06;21
[Tommy Welling]
And I'm Tommy Welling. And you're listening to the Fast and for Life podcast.
00;00;08;09 - 00;00;14;25
[Dr. Scott Watier]
This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness, and live the life you truly deserve.
00;00;15;25 - 00;00;24;10
[Tommy Welling]
Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss and health and wellness to the science of lifestyle design.
00;00;25;01 - 00;00;30;22
[Dr. Scott Watier]
We started fasting for life because of how fasting has transformed our lives, and we hope to share the tools that we have learned.
00;00;30;26 - 00;00;31;17
[Dr. Scott Watier]
Along the way.
00;00;40;14 - 00;00;58;20
[Dr. Scott Watier]
Hey, everyone, want to hop on real quick before we get into today's episode and let everyone know that the next seven day fasting lifestyle challenge registration link is live. You can go to the show notes. Click the link for more details or you can go to WW w the fasting for life dot com forward slash live.
00;00;59;05 - 00;01;15;09
[Dr. Scott Watier]
Wanted to speak directly to you if you've been listening to the podcast, maybe you're new and just getting started or maybe you've been fasting for a while and really trying to adopt that lifestyle and the scale just won't move beyond that to to four, 3 to £5 each week.
00;01;15;09 - 00;01;32;27
[Dr. Scott Watier]
Or maybe you feel like you've hit that dreaded weight loss plateau, or maybe the hunger. Or as my wife likes to say, the hangry ness has snuck up and bit you on the backside and you just can't seem to get away from those cravings or the consistency of your fasting schedule just isn't allowing you to get back
00;01;32;27 - 00;01;53;25
[Dr. Scott Watier]
on track if you've fallen by the wayside. This seven day lifestyle challenge is exactly for you. It's coming up in the near future. Please don't miss out on this opportunity. We are super excited to be leveling up this experience and leaving that diet baggage behind, giving you the confidence and the habits to build that long term weight
00;01;53;25 - 00;02;07;21
[Dr. Scott Watier]
loss and fasting lifestyle success. Go to the show notes you can click the link for WW the fasting for life dot com forward slash live. We will hope to see you on the inside. And now to today's episode.
00;02;09;02 - 00;02;16;22
[Dr. Scott Watier]
Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Warner and I am here as always on my good friend and colleague Tommy Rowland. Good afternoon to you, sir.
00;02;17;04 - 00;02;18;21
[Tommy Welling]
Hey, Scott, how are you doing?
00;02;18;21 - 00;02;37;02
[Dr. Scott Watier]
Great, my friend. We are one day away from the start of the challenge tomorrow, as you guys just heard in the challenge promo. So we are fired up, ramped up, ready to roll. However, as we do every single week, we are going to hope to bring some value and some nuance conversation to the fasting lifestyle and how
00;02;37;02 - 00;02;55;08
[Dr. Scott Watier]
fasting can be a transformational way to lose the weight and keep the weight off for good. So yeah, if you are new to the podcast, feel free to go back and listen to the first couple of episodes about Tommy and I learn a little bit more about why we started this, our journeys, and then we're going to
00;02;55;08 - 00;03;14;08
[Dr. Scott Watier]
unpack a conversation today, Tommy, that I think will be relatable to the majority of us fasters that are listening, that are living as a fasting lifestyle in a, in a, I'd say uncommon and surrounding environment. Right. So we are the salmon swimming upstream.
00;03;14;21 - 00;03;31;26
[Dr. Scott Watier]
Yeah, we are the ones as you're going to unpack later bringing the diet yo yo dieting lifestyle baggage with us through the the through the years. And we're going to leave that construct behind. But we do need to talk about it and be clear about why it matters.
00;03;31;26 - 00;03;44;26
[Dr. Scott Watier]
So we're going to talk about a study and kind of zoom out today and try to fill in the holes with. Some actionable things, as we always do on every episode. So I'm just going to start it off.
00;03;44;26 - 00;03;45;16
[Dr. Scott Watier]
Timing. You ready?
00;03;45;27 - 00;03;46;18
[Tommy Welling]
Yeah, ready.
00;03;46;28 - 00;04;04;16
[Dr. Scott Watier]
Do it. The study that we're going to be referencing is insulin sensitivity determines the effectiveness of dietary macronutrient composition on weight loss in obese women. And why does that matter? Okay. And it matters because there's a lot of things in there.
00;04;04;16 - 00;04;21;16
[Dr. Scott Watier]
Most people come to fasting for weight loss. Most people have tracked their calories and have had limited success or short term success and not long term success. Most people have dieted. You might not know what insulin sensitivity or insulin resistance is, but it is part of the calorie and calorie out equation.
00;04;21;16 - 00;04;35;21
[Dr. Scott Watier]
It is part of the weight loss sustainability equation. And I'll tell you, it is an equation that can be pretty overwhelming for a lot of people, especially if you've had multiple attempts and multiple failures like you and I had until we started started to adopt fasting.
00;04;36;01 - 00;04;51;12
[Tommy Welling]
So many failures. And what I what I really like about this, this particular study and just this conversation in general is the fact that sometimes that diet baggage that you mentioned can come with us from one diet to the next or one attempt to the next one.
00;04;51;20 - 00;05;03;22
[Tommy Welling]
Or for me, it was one failure to the next. Over the years and years and years and decades and part of the problem there is that we we don't even know sometimes that we're holding on to this diet baggage or where it came from.
00;05;03;22 - 00;05;14;09
[Tommy Welling]
Exactly. Because each time we go into a new diet or a new regimen or a new meal plan or a new tracking model, some sort of, you know, recommendation or some sort of plan.
00;05;14;21 - 00;05;17;04
[Dr. Scott Watier]
It becomes a macro profile, right? Yeah.
00;05;17;13 - 00;05;36;27
[Tommy Welling]
Yeah, it comes with it. Certain habits that have to be that have to be learned and reinforced and used in order to fit into the plan. Well, the problem then becomes that sometimes we leave the plan behind because we've used it so many times and unsuccessfully that we realize, you know what, that's probably not the plan for
00;05;36;27 - 00;05;53;29
[Tommy Welling]
me. Let me let me leave that in the wayside. But sometimes the habits come with us. And so when we take habits from a plan that hasn't been working, they can find themselves creeping into what should be a good plan or something that should find we should find success with.
00;05;54;07 - 00;05;59;07
[Tommy Welling]
But because we're using some of those old habits, then all of a sudden we're kind of shooting ourselves in the foot.
00;06;00;18 - 00;06;22;20
[Dr. Scott Watier]
It's interesting because those things become ingrained in us at a very early age as well. You know, we talk a lot about that. You know, finish your plate before you can have dessert. Right. Or tying events around life, events with food and celebration and cakes and and all this stuff.
00;06;22;20 - 00;06;37;29
[Dr. Scott Watier]
We're going to talk about processed versus ultra processed versus minimally processed foods. In this conversation today, just briefly. But the one of the biggest questions that we get is, okay, well, you know, if you guys are fasting, you must be Quito.
00;06;37;29 - 00;06;54;00
[Dr. Scott Watier]
Or if you guys are fasting people, you must be low carb. If you guys are fasting people, you know, carbs, carbs are the devil or, you know, carnivore is the only way. Right. Well, my doctor said this or I read about this, or I had a friend that lost £100 doing this.
00;06;54;00 - 00;07;07;16
[Dr. Scott Watier]
Right. So. There's so many different arrows pointing in so many different directions. The main takeaway is you need to figure out what is going to work for you. And that's what we preach and that's why we have resources.
00;07;07;27 - 00;07;22;13
[Dr. Scott Watier]
You know, like during the challenges we have or the continuity membership is people have the recipe packs, right? You have the ability to pick your higher protein, your lower carb, your vegan or vegetarian, whatever it is, that lifestyle that fits you.
00;07;23;03 - 00;07;38;25
[Dr. Scott Watier]
And the reason I really like this study is because it's it what it found is that people who are insulin resistant. Right. And we'll give you the exact numbers here in a second. Did better with low carb, higher fat.
00;07;40;03 - 00;07;59;27
[Dr. Scott Watier]
While those who were insulin sensitive. So that's a good thing did better, dare I say, with high carb, low fat. And if you're in the performance, let's see you do a 20 a six week boot camp or a 21 day, 21 day reset or a 12 week lifestyle overhaul program.
00;08;00;27 - 00;08;16;02
[Dr. Scott Watier]
Then the timing of the food doesn't really matter. It's it's the it's the quality, the the macro breakdown of the food that's really the target. And I'll tell you from personal experience that that has failed me multiple, multiple times.
00;08;16;02 - 00;08;37;05
[Dr. Scott Watier]
But what this study showed was that there is going to be a major change between now the study was done in obese women. I'll give you some statistics here in a second. But it was a smaller study. So there are some limitations, of course, but that to to to zoom out and to see that what you did
00;08;37;05 - 00;08;51;05
[Dr. Scott Watier]
and you've already talked about this, to get to your certain point where you're at is going to be different than what you need to do to sustain it long term. Yeah. And it, it kind of like stopped me in my tracks and I was like, we talk about maintenance or beginning with the end in mind or finding
00;08;51;05 - 00;09;10;25
[Dr. Scott Watier]
that lifestyle piece that fits you as an individual. Yeah, well, it's going to change. So the beauty of fasting is it can simplify that process and kind of take away that that increased need to be so specific and so granular all the time.
00;09;11;17 - 00;09;21;22
[Tommy Welling]
Yeah. And to continue to restrict more and more and more in order to see increasing results or continued results.
00;09;21;24 - 00;09;29;15
[Dr. Scott Watier]
Oh I can't sniff for carbohydrate upscaling going up. Right, right. Like you like to say you put yourself into a corner. Yeah. Strict yourself into a corner.
00;09;29;23 - 00;09;44;21
[Tommy Welling]
Yeah. And we see that, we see that a lot and because unfortunately when you finally get to fasting, sometimes it's in a moment like for me of desperation where it was like, I know I've tried everything else. What is this fasting thing?
00;09;44;21 - 00;10;04;05
[Tommy Welling]
I guess I'm finally open to the idea of fasting, but the problem there is that if I'm pulling too much of that diet baggage with me and I've been restricting and restricting and restricting, I may be at a point to where I'm either afraid of carbohydrates, I'm afraid of having a larger meal that actually feels satisfying or
00;10;04;05 - 00;10;12;28
[Tommy Welling]
I'm afraid of having too many calories, or I feel like I need to break up my my meals into all these smaller meals like I've been conditioned to do.
00;10;13;07 - 00;10;20;15
[Dr. Scott Watier]
To stimulate my metabolism or insert insert habit or mindset thought process anywhere in that, in that spectrum.
00;10;20;28 - 00;10;40;05
[Tommy Welling]
Yeah. The problem is that can continue to reinforce the things that aren't working in my physiology right now because I have the weight to lose because I'm insulin resistant and now breaking them up into smaller meals is actually worse for my insulin spikes, and then it's furthering the bad habits that continued to lead me away from long
00;10;40;05 - 00;10;44;20
[Tommy Welling]
term results. And so then it can feel like, well, I guess this fasting thing isn't working either, right?
00;10;44;20 - 00;10;57;11
[Dr. Scott Watier]
Yeah. And it's it's interesting because we talk a lot about insulin resistance and insulin sensitivity. So how do you know that number? Well, to fasting insulin test, you got to get some bloodwork done. It's not something that's commonly ordered or talked about or even the reference range can be confusing.
00;10;57;18 - 00;11;11;24
[Dr. Scott Watier]
So we have an insulin assessment on the website. You can download it. It'll give you a subjective idea of kind of where you are on the spectrum, could you have some insulin resistance? And the answer is probably yes, but it's good to know what that number is.
00;11;11;24 - 00;11;26;23
[Dr. Scott Watier]
And I love this study because this is in obese non-diabetic women, right. And there is an insulin sensitive group. And then there was an insulin resistant group. The insulin sensitive group had a fasting insulin of less than ten.
00;11;28;02 - 00;11;45;28
[Dr. Scott Watier]
And the obese non-diabetic insulin resistant group had a fasting insulin of greater than 15. And the normal reference ranges that we've seen have been anywhere from 5 to 6 all the way up to 24, 25. And ideally, the lower the number, the better.
00;11;46;24 - 00;12;09;09
[Dr. Scott Watier]
Being under that 5 to 6 range is probably ideal in terms of an overall health and metabolic profile. So this group was really the majority of the people that come to us that we hear from and in the people that we see in our challenges are this age group of 23 to 53 year old females that fall
00;12;09;09 - 00;12;23;21
[Dr. Scott Watier]
somewhere on the spectrum. And we do talk about specific. You need to find a way of eating that's going to be sustainable for you. We're not talking about eating cakes and pies and yodels for breakfast. Right? Right. But or worth every meal.
00;12;23;21 - 00;12;41;16
[Dr. Scott Watier]
But the interesting thing here was how they categorized the low carb, high fat versus the high carb low fat group. Now, do I believe, you know, read the book Grain Brain? Do I believe that we should be consuming, you know, highly processed, highly refined grains every day with every meal?
00;12;41;16 - 00;13;00;06
[Dr. Scott Watier]
No, but there's there's also a a simple way to shop the outside of the store, right. Where all the non boxed like real live food that goes bad. Right. Is a place to be. So just I want to give you just the numbers Tom and then we can unpack it is so the the again under ten or
00;13;00;06 - 00;13;16;23
[Dr. Scott Watier]
greater than 15 obese non-diabetic insulin sensitive or insulin resistant women. So looking at the breakdown of the two different groups, we have the low carb, high fat and the high carb low fat. Low carb, high fat in the high carb.
00;13;16;23 - 00;13;36;08
[Dr. Scott Watier]
Low fat. So the high carb, low fat group. Right. Which is the. The group that has the insulin sensitivity rate, the number under ten. That was a 6020 split. So the fat was about 20% of the the macro breakdown and the carbs were about 60% of the max.
00;13;36;21 - 00;13;49;20
[Dr. Scott Watier]
Now, in the other group, which was better for the higher insulin resistant group, the group over 15, that was the low carb. And to me, this isn't really low carb. If you're in the low carb world, the 40% number is kind of going to smack in the face.
00;13;50;06 - 00;14;08;08
[Dr. Scott Watier]
But it was a 40, 40 split, so 40, 40 and protein was only about 20%. So we definitely recommend increasing that protein number and decreasing the card number in the beginning. If you've got the insulin resistance and you've got the cravings, you've got the carb dependency, that's going to be your best bang for your buck in the
00;14;08;08 - 00;14;28;22
[Dr. Scott Watier]
beginning, which is what we do during our challenges and during the continuity, the weekly schedules, because that's typically where people kind of enter the stream, like swimming upstream, like I alluded to, like being a salmon earlier, having an A living in a constant world of convenience and consumption, like where we're doing the opposite.
00;14;28;22 - 00;14;50;01
[Dr. Scott Watier]
Right. So looking at that split, the results were incredible that the insulin resistant women on the low carb, high fat diet lost like 13.4% of their initial body weight. And that was that was like, all right, sign me up.
00;14;50;13 - 00;15;11;27
[Tommy Welling]
All right. Yeah. Like, knowing knowing where your insulin sensitivity was meant that if you chose your macro breakdown correctly, you were able to lose basically twice as much weight as if you had chosen incorrectly. And to your point, that low carb group wasn't even that low carb.
00;15;12;08 - 00;15;26;22
[Tommy Welling]
But the difference between the two groups, if you were matched for whether you were more insulin sensitive or more insulin resistant, if you chose the macro breakdown correctly, you got double the results as if you had chosen incorrectly.
00;15;26;22 - 00;15;47;29
[Tommy Welling]
And that that is incredible information to know and that that speaks to why at different points in your weight loss process. One macronutrient breakdown might work significantly better than another, and let alone the fact that just because you have a weight to lose doesn't necessarily mean you're highly insulin resistant all the time.
00;15;48;09 - 00;16;06;22
[Tommy Welling]
But also. Even if you don't have much weight to lose, you might still have substantial insulin resistance, too. So there are there are outliers on both sides of that that spectrum. And to understand where you are means that you can choose your macro breakdown appropriately.
00;16;07;08 - 00;16;24;00
[Dr. Scott Watier]
Yeah, that was the cool thing about this 16 week intervention is that if you were in the right group, you killed it. You lost 13.5 or 13.4%. Yeah. Now, here's the thing. If you were in the I chose incorrectly group or they put you in the in the incorrect group.
00;16;24;00 - 00;16;40;21
[Dr. Scott Watier]
Right. We like to say choose your own adventure. You still lost 6 to 8%. So there is still a benefit to to use following that make a macro breakdown. But that's where the conversation about ultra processed versus more natural foods comes into play.
00;16;40;29 - 00;17;00;08
[Dr. Scott Watier]
And also the fact that we're fasting can stack the hyper caloric piece of this, meaning that you don't have to worry as much about the the macro breakdown. Fasting can allow you to almost like accelerate that process where it's going to put you in a deficit.
00;17;00;08 - 00;17;18;12
[Dr. Scott Watier]
And if you eat intentionally with the idea of non ultra processed foods. So the stuff that like, you know, it's like an entire dinner in a box like Hamburger Helper and you just have to add water, right? Versus the sweet potato that's given out beginning to rot if it stays there too long, you know, in the produce
00;17;18;12 - 00;17;31;26
[Dr. Scott Watier]
section. Right. So it's like, well, you have the banana versus the, you know, the the Wonder Bread or the Yodel or the Twinkie that could you know, that could last through, you know, decades on the shelf because it's so filled with laden preserve.
00;17;31;26 - 00;17;42;25
[Dr. Scott Watier]
I think I've seen a video once that they tried to burn a Twinkie and it wouldn't light on fire. And then they like they they blow torched a piece of like 85% cocoa and it like just like melted, right?
00;17;43;09 - 00;17;58;29
[Dr. Scott Watier]
So it's like the idea that our food should be more on that non processed side. If you're putting good nutrition in and not over stressing or over getting too down and dirty into the details and being like, well, I can't sniff for carbohydrate because the scale is going to go up.
00;17;59;12 - 00;18;17;06
[Dr. Scott Watier]
Yeah. The reality is, is that you could eat a steak with some higher fat content in the scale could go up to. Well, guess what? It's just one small little piece of the equation. And that's why I love the idea of zooming out to the fact that, you know, the individual ness of this is really more than
00;18;17;06 - 00;18;28;04
[Dr. Scott Watier]
just hitting a macro. It's how do you feel? How is your sleep, how is your stress, how is your support system? How long have you been chronically restricting and painting yourself into a corner?
00;18;28;10 - 00;18;43;03
[Tommy Welling]
Yeah. Here's the other superpower about fasting to you is even if you are in the more insulin resistance side of that camp, which means that you should be focusing on the the lower insulin allergenic, the the lower carbohydrate.
00;18;43;03 - 00;19;03;16
[Tommy Welling]
If you if you were designing your macro system, the one that's more effective, you would you would want to reduce those carbohydrates, at least for now, too. You get less on the insulin resistance side, but the cool superpower about fasting is that when we start restricting those meal timings, we start to be able to pull the insulin
00;19;03;16 - 00;19;23;28
[Tommy Welling]
levels down and we start to regain that insulin sensitivity, which means that we don't have to be quite as concerned with the exact macronutrient breakdown in order to start seeing some phenomenal results. And when we start seeing the scale move like we do, like during a challenge, let's say, and we start to see those winds, now it
00;19;23;28 - 00;19;42;01
[Tommy Welling]
becomes we're like, wow, like, I know, I know, I'm heading in the right direction. I can now start to do more of what's working and feel excited about it, enjoy the process. And that's that's a complete 180 from where I used to live in the low and slow diet mentality that wasn't working.
00;19;42;02 - 00;19;44;14
[Tommy Welling]
Like it's it's incredibly different. It's so cool.
00;19;44;28 - 00;19;58;19
[Dr. Scott Watier]
You do not have to track to have success with fasting. At some point we may ask you, hey, go track for ten days. If you've been at a plateau and you're stuck and maybe you've lost some weight and now you're at a plot and you just can't figure it out.
00;19;58;19 - 00;20;11;11
[Dr. Scott Watier]
And your cravings have gotten worse because typically with fasting, one of the superpowers is your your hormonal signals will balance out. And the cravings for that stuff, the ultra processed stuff will go away. And then you're sitting here going, huh?
00;20;11;23 - 00;20;31;04
[Dr. Scott Watier]
Yeah, I used to like, I don't even want that anymore. Right? So, like, you don't have to track, but there are benefits to knowing what's going on at certain points along that journey. So I love that idea that you can zoom out and zoom in when needed and you're not chronically stuck in this zoomed in, you know
00;20;31;05 - 00;20;49;12
[Dr. Scott Watier]
, unsustainable for the most mere mortals. Right. For the unsustainability for a lot of us to get that to become that 5% that keeps the weight off for that 12% of the population that's metabolically healthy. So really, I know, you know, eight times a year, we we have a podcast that drops the day before a challenge starts.
00;20;49;12 - 00;21;02;10
[Dr. Scott Watier]
Right. And you're probably like, Man, these guys, it's always the challenge. Well, yeah, the challenge is about the people that are sitting out there that are listening going, Yeah, that's me. Yeah, I have that pain point. I have that sticking point.
00;21;02;10 - 00;21;20;00
[Dr. Scott Watier]
I have this diet baggage that I just can't seem to get rid of. And in the seven days during the challenge, all the live trainings are in the Facebook group. We have a Zoom link. You have access to all the resources we bring you into the continuity group, the private Facebook, VIP Facebook group on Facebook.
00;21;21;02 - 00;21;32;18
[Dr. Scott Watier]
And it starts tomorrow, right? So it's like, yeah, we're going to talk about it today because we get 15 to 20 messages every single time we do this, which is eight times a year. Oh, is it too late to join?
00;21;32;19 - 00;21;46;12
[Dr. Scott Watier]
Well, yeah, it is after it starts because you're already a day behind. And we know that people that don't start on day want like we know you. Okay? Yeah, that's like we love you. We appreciate you, but get us next time, you know, get us in the next eight weeks when we do the next one, right after
00;21;46;12 - 00;22;03;00
[Dr. Scott Watier]
this one's over. We don't want you to miss that opportunity. And we want you to be able to zoom out, take the pressure off, and still get results during the seven days, which is the most incredible thing. Like we track everybody, like we know you give us the data, we know you're going to get results if you
00;22;03;00 - 00;22;19;10
[Dr. Scott Watier]
engage the average weight lost 6 to £8, you like weight in a week. Well, then what happens? Well, guess what? We talk about that, too. We give you the tools and what you need to feel confident that we can zoom out away from the macro breakdown, away from the tracking, away from the diet bag, and to give
00;22;19;10 - 00;22;33;14
[Dr. Scott Watier]
you the support you need over those seven days. So I'm super pumped that it starts tomorrow because, you know, if you've been in a challenge or you're going to join this one, which I'm hoping you're going in the show notes and clicking the link right now the fasting for life dot com forward slash live.
00;22;34;02 - 00;22;47;04
[Dr. Scott Watier]
I'm going to say it every day of the challenge that every day of the challenge is my favorite day of the challenge because it's the amazing, incredible experience that we have with you, you know, as a fasting lifestyle challenge group.
00;22;47;15 - 00;23;05;15
[Dr. Scott Watier]
And it just we wouldn't be doing 80 days a year and we wish we could do more. But there is some time where we need to like, stop, take a breath, reset, and then go again. But yeah, this, this this rhythm of accountability of every six, 6 to 8 weeks of doing these challenges has really been just
00;23;05;15 - 00;23;07;25
[Dr. Scott Watier]
transformational. And the results that we see with people.
00;23;08;07 - 00;23;23;15
[Tommy Welling]
Yeah, absolutely has. And the really cool thing is, is if I think back at my last plateau that I couldn't get past like that is a very frustrating thing. And so to imagine myself on the other side of that, like in the moment, it can almost be hard to go.
00;23;23;22 - 00;23;35;07
[Tommy Welling]
Yeah, I can, I can, I can, I can imagine what that feels like being through this plateau. Sometimes it feels like it can feel like I've been stuck for so long that I don't know what that would feel like or I can't imagine it.
00;23;35;07 - 00;23;47;07
[Tommy Welling]
Right. So, so it's really cool to watch that happen for a group of people as they go through the challenge and actually busting through that plateau and then going, Oh wow, there is a lot of hope on the other side of this.
00;23;47;12 - 00;23;59;28
[Tommy Welling]
I can start to see how to put the pieces together and how I can make this work sustainably, long term. And and that's just it. It's so cool to be to be part of that process with everybody. So I'm super looking forward to it too.
00;24;00;06 - 00;24;18;12
[Tommy Welling]
And I think that that understanding where you are, where your insulin resistance or insulin sensitivity is, what what you could be doing a little bit better right now to get the process going, how you can add fasting on top of that to really give yourself and your results some superpowers is just an incredible opportunity.
00;24;18;12 - 00;24;24;18
[Tommy Welling]
So looking forward to this and I think this is a really good conversation that that I wish I could have heard a few years back.
00;24;25;02 - 00;24;36;24
[Dr. Scott Watier]
Yeah. And I want to say one thing, too. If you're brand new and you're like, wow, okay, no, not the right time. Doesn't match my schedule. I'll catch the next one. I just started fasting like last week. We got you two.
00;24;37;07 - 00;24;57;10
[Dr. Scott Watier]
Yeah. We have a beginner ramp up schedule where we literally use fasting windows anywhere from 18 up to about 36, 40 hours, depending on your skill level and your experience level to really push through and teach you the necessary things that you can take with you and put into your day to day life, just like we talk
00;24;57;10 - 00;25;09;05
[Dr. Scott Watier]
about on this podcast. So if you're new, we got you. If you're advanced and you're stuck at a plateau, we got you. If you're just sitting here going, What the hell is a challenge? Check the link the fasting for life dot com forward slash live.
00;25;09;23 - 00;25;22;24
[Dr. Scott Watier]
Today's conversation zoomed out a little bit. We had the cool research article, Tommy, and I'm just excited to see the comments and the feedback that we get on this episode. So as we wrap up today, as always, sir, appreciate the conversation.
00;25;22;24 - 00;25;25;05
[Dr. Scott Watier]
Appreciate your time. I'll talk soon.
00;25;25;21 - 00;25;41;10
[Tommy Welling]
Thanks. Bye. So you've heard today's episode and you may be wondering where do I start? Head on over to the fasting for life icon and sign up for our newsletter where you'll receive fasting tips and strategies to maximize results and fit fasting into your day to day life.
00;25;42;03 - 00;25;56;27
[Dr. Scott Watier]
While you're there, download your free fast start guide to get started today. Don't forget to subscribe on iTunes, Spotify or wherever you get your podcast. Make sure to leave us a five star review. And we'll be back next week with another episode of Fasting for Life and.