Ep. 164 - Lowering Blood Sugar & Reversing Pre-Diabetes | Is Low Carb or Intermittent Fasting better to lower HbA1c and increase Insulin Sensitivity? | Free Intermittent Fasting Plan Blueprint to Fat Loss | Fasting Challenge

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In today’s timely episode, Dr. Scott and Tommy discuss the effects of fasting, low carb restriction, reversing pre-diabetes and so much more.

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Research Reference Links:

https://journals.tubitak.gov.tr/cgi/viewcontent.cgi?article=5414&context=medical

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9606840/

Fasting For Life Ep. 164 Transcript

[Dr. Scott Watier]
Hello. I’m Dr. Scott Dr. Watier.

[Tommy Welling]
And I'm Tommy Welling. And you're listening to the Fasting for Life podcast.

[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.

[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.

[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 along the way. Hey Ron, welcome to the Fasting for Life Podcast. My name is Dr. Scott Waters and I'm here as always in my good friend and colleague, Tommy Welling. Good afternoon to you, sir.

[Tommy Welling]
Hey, Scott, how are you doing?

[Dr. Scott Watier]
Fantastic, my friend. Excited for today's conversation. We're going to talk about fasting. Go figure and talk about diabetes and fasting studies. Is it useful or harmful? Pretty much believe you know where we're going to land. If you've been listening to us for a while now that, yes, we absolutely believe that you need to fast to reverse your diabetes.

[Dr. Scott Watier]
And we're also going to talk about a study on the effects of low carb dietary intervention on hemoglobin a1c, which is one of the industry standard markers for blood sugar disorders. And we'll talk a little bit about how that's a downstream effect and something that can kind of lurk beneath the surface. But we're going to encourage you to take one thing away from today's episode.

[Dr. Scott Watier]
As we like to say, we're going to have a singular conversation with an actionable step for you to continue to be able to put fasting into your day to day lifetime. So welcome in. If you're a new listener, we're happy to have you with us. If you want to learn more about who we are and why we do what we do.

[Dr. Scott Watier]
And back to episode one. Give it a listen. Excuse me. With a little bit of grace as well as I cough into the microphone, is that first episode we're sharing our story for the first time, but our mission is to empower each and every person that has weight loss struggles, that hasn't been able to figure out a way to get the weight off and keep it off to improve long term health.

[Dr. Scott Watier]
Fasting gave us our lives back and we want to share our story and our journey with you along the way. If you're an OG, appreciate you listening in. If you're a fasting for life lifer, thank you. I appreciate all of the incredible five star reviews lately. Those are our favorite kind of course. We take criticism too. Probably my bad jokes and the coffee into the microphone, but I think we can move forward.

[Dr. Scott Watier]
Right? So we're excited to have me.

[Tommy Welling]
Let me let me give a shout out for a five star review, okay? Just come through.

[Dr. Scott Watier]
Pivot. All right.

[Tommy Welling]
Like Amber's Amber says, so thankful. I was completely new to fasting and so thankful I found this podcast. I'm now on day number 12 of fasting. Congrats, six, eight, six, eight. I want you to push to hit a 24 is my goal. Then I want to do one meal a day. Oh man. And I can't tell you how much better I feel and I am just so pumped.

[Tommy Welling]
Yay! Accountability. And I'm so excited to see where this goes. That's awesome. Amber, congrats. And and keep pushing. Keep leaning into doing more of what's working for you right now.

[Dr. Scott Watier]
Yeah, and that's actually perfect timing as we just released the new blueprint to fasting for fat loss. And it's a resource that's going to accelerate and give you some examples on how to ramp up into getting to that moment. So it's a perfect I didn't know you're going to do that. I mean, it's perfect. So if you haven't gotten the new blueprint, head to the show notes, click the link.

[Dr. Scott Watier]
It'll ask you to put in your name email. Don't worry, we're not going to spam. You're gonna zoom it across the interwebs. Yeah, it'll end up in your inbox. It'll be a resource, a PDF that you will be able to have and work through in being able to put fasting into, in turn, fasting from a diet into a lifestyle.

[Dr. Scott Watier]
Because so many of us do come to fasting to lose weight and get healthy. So with that, let's talk about some of the research that came out this past year in 2022, one from the beginning of the year in January, and then one from later in the year in October. And the cool thing is, is that fasting, you know, it's been around since the dawn of time, right?

[Dr. Scott Watier]
The fasting cure in 1911, you know, things we used to go with periods without food forever and it used to be called like winter. And now it's called You're starving yourself. Why aren't you eating every 3 hours? But you can go back and.

[Tommy Welling]
You know how the perspective changes.

[Dr. Scott Watier]
Right? It's in so many religious practices. One of the ones that I studied often is Ramadan, you know, not as mentioned. And one of the first studies that we're going to mention today as well. But the takeaway should be what's the application, what's the health benefit and what can it do for me? Right. So especially in the prevention of metabolic diseases like diabetes and then co-morbidities like metabolic syndrome, which is blood pressure, triglycerides, all of those things as well as cardiometabolic issues.

[Dr. Scott Watier]
And we've done episodes on all things related to those and the episode on how eight of the top ten reasons why people lose their life or their life is shortened here in the United States, is related to blood sugar dysregulation or insulin. So we're talking about lifestyle diseases and lifestyle prevention. But the problem is that the system we have is very symptom based.

[Dr. Scott Watier]
So we're going to talk about the agency today and how it is a industry standard test. But we're also going to show that the results from the study move the needle on the gold standard of insulin resistance, which is the upstream like the iceberg above the surface, not the festering, slowly growing. All of a sudden my labs are out of whack and my doctor wants to put me on medication.

[Dr. Scott Watier]

[Tommy Welling]
So see, it couldn't it.

[Dr. Scott Watier]
Couldn't see it, right. So you were just not looking in the right place. So the first study came out of the Turkish Journal of Medical Sciences, and it's evidence based information about intermittent fasting and diabetes patients. Useful or harmful? Hmm. And funny funny that the main takeaway from this is we need more fasting, right? And their takeaway was that they go through all different rigmarole of things that they looked at.

[Dr. Scott Watier]
And they I'll give you a little bit of perspective here on the calorie restriction or what they called fasting regimens that they looked at. But the reality was, hey, we need more research, right? And if you've been anyone that struggled with blood sugar and you go to the American Diabetes Association or any of the associations across the world, you will see that dietary changes one.

[Dr. Scott Watier]
But then when you get to a certain point, there's medication management. And the reality is, is that the medication isn't going to reverse the disease process. It's going to slowly manage it. But most times those things continue to increase over time, just like my dad's story, more medications, more insulin, different types of insulin, administering it multiple times throughout the day as a type two diabetic, not type one.

[Dr. Scott Watier]
We're talking type two here. So it's like, okay, well, we know we're not metabolically healthy. Only 12% of the population is, some studies show, as low as eight. We know that only 5% of people lose the weight and keep it off. All right. Maintain a healthy we know the numbers are are increasing and all of those disease processes that we mentioned, it's like, all right, hey, this study's great.

[Dr. Scott Watier]
Let's look at fasting and whether or not it can reverse diabetes. What we know that fasting can improve ten times over insulin and blood sugar and blood pressure and cholesterol numbers and all of those studies that we've talked about over the last few years. And the ones that are there's more now coming out than ever before, which is super exciting.

[Dr. Scott Watier]
But this one was kind of lackluster in their definition on page four of the study of like their types of fasting that they studied. And their takeaway was, well, we need more research. I'm like, Yeah, but what you looked at really wasn't fasting when it comes to fast skipping a meal is not fasting.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Skipping a meal is, oh, my flight was late and I didn't have time to stop at the airport kiosk to get a sandwich.

[Tommy Welling]
Yeah, but don't worry, I made up for it later.

[Dr. Scott Watier]
Yeah, right. When I later went to the Brazilian steakhouse for Right.

[Tommy Welling]
Or I got some additional snacks, you know, and like I think the perspective that was helpful for me towards the beginning of my fasting journey that I wish I had a little bit sooner was just the fact that, you know, these are these are both blood sugar related issues and blood sugar related studies. And what I what I think is really important to to remember is the fact that the difference between non-diabetic and non pre-diabetic and diabetic as far as the A1 goes is, is less than than 1% on the numbers that we typically use.

[Tommy Welling]
Right, like going from 5.7 to 6.4 or above 6.5. So I think it's just important to remember that even if I even if I have, let's say, only, quote unquote, £20 that I need to lose, on average, my blood sugar is higher than than it should be. It's higher than my my body can really handle at that moment because it keeps trying to push out a little more and a little more insulin to get the blood sugar lower.

[Tommy Welling]
But the thing is that that doesn't allow it to tap into fat stores that I actually have. So on average, I'm accumulating over time, you know, so so it doesn't it doesn't matter if I if I don't have diabetes or I don't feel like I'm on the path to diabetes, all of this stuff is still relevant, even if I just have a few pounds to lose, right?

[Dr. Scott Watier]
Yeah. So you just. You just mention something that they mentioned in the first study and they identify it in the animal studies as the metabolic switch. Right. So it's the activation of many pathways that occur when you fast or you delay food, right, then you allow insulin to come down. So they look at it, they say that it's thought that these mechanisms of action are also valid in humans.

[Dr. Scott Watier]
And we do have some studies that show that due to low blood glucose levels during fasting periods, less insulin secretion occurs compared to other times. Right. So we want. Right, no food's coming in. Our body is going to flip that switch. And that's why we're going to be able to see the effects that we will on insulin and markers like A1 see.

[Dr. Scott Watier]
So the thing with the first study is looking at their fasting windows and then the A1 C study actually gives us some hope. But the, the fasting regimens that they looked at were fasting 14 to 18 hours. Right. Mhm. So that's more intermittent fasting and it's really just skipping breakfast. Right. So deliberate delivery consistently delay. Not denying. Right.

[Dr. Scott Watier]
Consistently. Yeah. And then there was a 16 hour fast again following the same thing with two meals like a two match scenario. So moderate, mild fasting and then a one day a week fast. So one day a week you water only fast for one day and then the rest of the week is normal consumption. So that's not really.

[Dr. Scott Watier]
Yeah. Fasting. Yeah, that's, you know, I know you could be sick for a day and not eat, right. So then you've got Ramadan fasting, which is typically 11 to 18 hours, right? So 18 hours you're getting into that autophagy starting to turn on insulin starting to come down, but you're right on the cusp. And then the IIR regimens, they did alternate day fasting, right?

[Dr. Scott Watier]
So you can eat whatever you want. Ad libitum on the feasting days and then on fasting days you can actually have up to 25%, five or 600 calories. So there's some good fasting there, lots of slippage. We did a whole episode on on multiple episodes. Yeah, there's a lot of room for error with 80 hours and that's why they have a modified ADF as well.

[Dr. Scott Watier]
But beneficial than the five two diet, which is twice a week. You have fasting days, they don't have to be consecutive or fast cycling like stacking those fast to get their greatest metabolic benefit and insulin decrease. Yeah. So tiny bit of fasting in that one. And then a combination of intermittent fasting and caloric restriction, which is really just sending mixed signals because you'll have elevated periods of insulin and like snacking and multiple meals.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
And then not enough insulin. Yeah. Low calorie elevated insulin. Exactly. So that's mixed messages. They actually label it variable and then intermittent, very low carb, which is one day a week, kind of a modified carb cycling type approach, which for us carb cycling is something performance based, body composition based and really complicated for a lot of folks, but can be done where you just rotate the amount of carbs that you have to days of the week.

[Dr. Scott Watier]
So the takeaway is it's necessary to show which I have regimen is safe and effective and for how long for diabetic patients. Right. So if you're on medication, then yes, you need to let your doctor know. Okay, I want to start fasting. This is what I'm doing. They need to be supportive because there are there are certain medications.

[Dr. Scott Watier]
Like if you're forcing your blood sugar load with medication, then you then you need to be aware and be able to be able to track that with either a CGM or a FINGERSTICK. Right. There is no major concern for the ketoacidosis, which is the the fear piece, because that really typically only happens in type one diabetics and also in in weird insulin, no mas tumor type situation.

[Dr. Scott Watier]
So fasting is safe for diabetics that you just need to be monitoring your blood sugar. Right. Well, let's talk about the fun study. Right. The one that does show that fasting or that low carb or lifestyle intervention. Right. I.e. fasting can lower your A1 C numbers in three or six months. We're not talking 3 to 6 years, but 3 to 6 months time.

[Dr. Scott Watier]
And that's where I love where you set the stage with, you know, under 5.7, 5.7 to 6.4, which is pre diabetes and then 6.5 and above which is diabetes.

[Tommy Welling]
Yeah. Because when we're talking about A1, see it's good to note where that comes from and what it actually means. So you're, you're looking at between 60 to 90 days for the average hemoglobin molecule that's that's actually transporting oxygen through the bloodstream. And so it's it's really important because it doesn't take a big difference there to go from 5.7%, you know, sugar saturation on these on these molecules to get up to, you know, in the sixes.

[Tommy Welling]
And then, you know, you start to creep towards the diabetes diagnosis. But that's not a whole lot of room for error, if you think about it. But the cool thing is that those those molecules basically last for about 60 to 90 days. So that's what your it's a look back. It's a lagging it's a lagging indicator, if you will, for what's been happening physiologically.

[Tommy Welling]
So to see that we can we can start to move the needle and we see some promising results here over over just a few months. And then start to put that together with dialing up our fasting a bit more like you were talking about in the previous study where some of those were some of those methods weren't quite getting clear.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Oh, man. Because for flipping this.

[Tommy Welling]
Yes, it's really close. It's really close. But if we can put those things together now, we can see some some really just incredible results that you maybe like like knocking at the door, you know?

[Dr. Scott Watier]
Yeah. The cool thing about this study was they were looking at the three and six month marks. Right. And it was a randomized clinical trial for 150 adults, low carb diet intervention, so less than 40 net carbs day. And there was a significant reduced hemoglobin agency C compared with the usual diet over six months. So a direct finding, Tommy, you did the math, right?

[Dr. Scott Watier]
So if you want to share that of what that Delta is and then what that changes and how close it can be from getting you from one category to the next in just six months.

[Tommy Welling]
Yeah. So it was it was basically going over the six months you reached about a 0.23% reduction in the A1 C so taking it from on average about a 6.17 down to a 5.94. So depending on exactly where you fall, that can be enough to to move the needle. That could be enough to get off of a medication or reduce one potentially or to to see a new number on the scale potentially.

[Tommy Welling]
Because if you can get that number down, then that means insulin can follow that on average, it can come down a bit more, which means that I can spend more time tapping into those long term fat structures rather than just, you know, burning through more sugar than I'm bringing in. That was.

[Dr. Scott Watier]
Why we.

[Tommy Welling]
Come out.

[Dr. Scott Watier]
Yeah, 100%. That's why we focus on, like, knowing your numbers. Right? So the cool thing about this study and the importance of it that they were.

[Tommy Welling]
Really.

[Dr. Scott Watier]
Pushing into was that low carb diets decrease one C among patients with type two, at least as much as low fat diets. We just did an episode on low fat versus low carb, right? Yeah. Which is really interesting. However, would you say so ourselves? However, evidence on the effects of low carb diets on A1 C because low carb is so popular, like is it beneficial?

[Dr. Scott Watier]
Is it going to be the long term solution for you? Right. Is that the solution? Right. Well, some of the studies show that long term low carb restriction in diabetics at the two year mark isn't as beneficial. But we're talking six months smaller sample size keto 90 days is the result over six months. Yeah. Easier to stick to.

[Dr. Scott Watier]
Incredible. Trying new things, figuring out. Hey, is this my long term solution to get you off the dieting weight loss rollercoaster, right. Did you have to struggle about? So the cool thing about the study was they were focusing on the range of prediabetes to diabetes. They were focusing on the pre-diabetes group because in the diabetes group, due to the medication, the A1 C has been documented to show results.

[Dr. Scott Watier]
So I love the fact that we're talking about not the 40 million Americans that have Type two diabetes, but the fact that the statistics right now from the CDC, the most updated ones, is 96 million Americans. More than one in three have pre-diabetes.

[Tommy Welling]
Wow.

[Dr. Scott Watier]
Here's the staggering statistic. 80% don't know it.

[Tommy Welling]
Yeah, I believe it. I didn't.

[Dr. Scott Watier]
I didn't either.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Oh, but my liver enzymes are up a little bit. My blood pressure was kind of elevated a little bit. My waist circumference was increasing. H There were sile ratio. Yeah, the ratio was off a little bit. Yeah. Right. So fasting obviously shown to over periods of time to decrease so many, so many health benefits. It's incredible. But lab metrics for sure to show those positive effects.

[Dr. Scott Watier]
So when we're looking at this study specifically versus the control group, you mentioned that reduction in A-1 C and then we also look at fasting, plasma glucose and the fasting excuse me, the low carb intervention group. Imagine if we added fasting just like the first study, right? We need a little more fasting. What do you need? More fasting?

[Dr. Scott Watier]
How do you get there? Go grab the blueprint. It walks you through exactly what your week should look like and how to get there. So shameless plug and it's free resource. You got. You got it. So we just realized that there was a gap and he'd be sold and we're and we're really excited with the feedback so far as well.

[Dr. Scott Watier]
So fasting plasma glucose at the baseline, three month and six month mark decrease, steadily decreased. Right. So just shy of 110 to just over 105 to just shy of 100. Right. So yeah, a big change. Right. But the usual diet group actually went up at three months and then back down but not down to the original starting points as baseline at the six month mark.

[Dr. Scott Watier]
Ouch. So it's like a mountain peak, right. Was like weird systolic blood pressure. Both groups decline, but significa and Lee at the three month mark from baseline to three month mark in the low carb group. And then total cholesterol decreased both. But at the six month mark, it veered away from the usual diet group as well. And then the weight stayed almost identical.

[Dr. Scott Watier]
Right. Tell me the number on this one is pretty cool. Almost identical at the baseline group excuse me, at the usual diet group from baseline to three months to six months. But there was a huge drop from and this can happen with carbohydrates in the water that one gram of carbs, three grams of water. The woosh effect.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
From baseline to three months or from starting point to three months. But there was also a pretty big decrease from three months to six months, which resulted in what was the total number.

[Tommy Welling]
Yeah, it was around £13. Right. Different between those groups which I mean, you know, so that's a great place to be. If you, if you go like, okay, three months or six months from now, I could be, you know, £13 down from where I am, like, like that's that's that's really cool. If I can, if I could hang my hat on that, if I could rely on that.

[Tommy Welling]
And what would be nice is if I didn't have to wait six months to take off £13, that would be even more motivating, right? Like, you know, you don't want it you don't want it all to just to just vanish overnight. That can can have its own, like its own issues. But if we can if we can do it a little bit faster consistently and we can we can put some of the superpowers, combine them like a little bit of, you know, deliberate, low carb, nutritious eating with a little bit longer and more consistently hitting my fasting timers.

[Tommy Welling]
Okay, now, now I'm able to go like, okay, I can see myself doing some things week to week here without getting so frustrated with the process. Yeah, right. Like this is common with the yo yo dieting.

[Dr. Scott Watier]
Just like to shout out you gave to the five star reviewer, right? Like you're starting the process, you're doing it. You're doing it in real time. It's like my kid running a bike. You're doing it.

[Tommy Welling]
Don't write down now.

[Dr. Scott Watier]
It is, you know. Don't look that. Oh, wait, I just said don't write down what I did. That's my fault. Bad parenting learned. Learn from our mistakes. Right? So another one of the exploratory outcomes that I thought was really cool too, if we're talking about long term health metrics are moving, the needle prevention never ending up having to have that conversation with the doctor or the loved one.

[Dr. Scott Watier]
Six month decreases in fasting insulin huge homeostasis model assessment of insulin resistance, which is the gold standard, the home air. And if you're wondering what that is, search our podcast episodes. We have an episode on that, give you the equation and everything in waist circumference. We have a resource on that as well with our insulin resistant assessment on our resources tab on our website.

[Dr. Scott Watier]
Waist circumference and waist to height ratio is a huge indicator of cardiometabolic issues. The decreases were significantly greater in the intervention group than the usual diet group, so never mind a1c, but fasting insulin upstream homa are upstream and then waist circumference and high to waist ratio, which is something that some people don't realize is actually a better way to measure progress.

[Tommy Welling]
Never mind one for a long time.

[Dr. Scott Watier]
Right. You know, minimal changes in blood pressure, HDL, LDL, there were decreases and some variability in those. But this didn't include fasting. Right. The fasting studies clearly show that those things will change and come down. So if you're looking at low carb and you've done it before, maybe it's time to look at it in a different light. Doing the low carb.

[Dr. Scott Watier]
For now, let's get the movement. Let's get the down moving. Let's get the blood sugar variability right. They had mentioned that the majority of time in the low carb group was spent between 70 and 120, which is the normal range for non diabetics. Yeah, we want less volatile swings in our blood sugar because that's where we get out of whack and adipose storage and insulin can't get down or it's elevated for too long and cravings and mood swings and fatigue and insert the laundry list of stuff we feel on a daily basis what it's like.

[Dr. Scott Watier]
And I just want to feel better, but you just get stuck. So really cool study.

[Tommy Welling]
It's like concentration of sugar in the blood that ends up, you know, ticking up the a1c because it's, it's getting pushed onto those hemoglobin molecules. So the more time we can spend in that in that healthier range, then the, the more time it has to to actually get burned off, to dissipate and not just stick on and then get circulated all throughout.

[Tommy Welling]
So I really love the the encouragement and the empowerment that's that's, you know, sitting right here in front of us, we can put these these methods together and we can actually, like, start moving the needle in a very cool way.

[Dr. Scott Watier]
Yeah. And they found those, those, you know, the, the significantly lower 24 hour glucose and higher percentage of the time between the normal range of 70 to 120 be non blood sugars in the nineties. That's pre-diabetes we want blood sugars in the seventies and eighties and feeling good. Right. You've got a buffer just like the control the intervention group had that decrease bringing them down through the pre-diabetes range nearing in on that non diabetic range.

[Dr. Scott Watier]
Right. Which is what we want. The CGM is more of an advanced tool, right. It's something that you would use blood sugar that we mentioned with the first study how diabetics need to look at their numbers and know what their numbers are. Right. So just a really cool contrast of how we need a little bit more fasting. But hey, look what we can do with the dietary intervention and then imagine if we combine the two together.

[Dr. Scott Watier]
So tell me if you're looking it's the folks are looking for a takeaway from today. And I didn't realize the shout out was going to happen, but I mean, go grab the blueprint, go download it, look at the sample weeks and we show you how to ramp up in the tips and tricks and the things. And there's some perspective in there as well on what a successful fasting lifestyle should look like, and we're just super excited to deliver that resource to you.

[Dr. Scott Watier]
It's free, free resource. Go grab it. Tomi Final thoughts as we wrap up today's episode, I'm encourage you all to go to the show notes, click the link and just you can do it like you can do it. You just got to start somewhere.

[Tommy Welling]
Yeah, you got to start somewhere and it doesn't start working until you take the action. So information is good, but we got to apply it.

[Dr. Scott Watier]
Yeah. Just don't download it and keep it in spam folder.

[Tommy Welling]
And don't just hear the message and go yeah, that's a bunch of good stuff. And then and then turned off out of sight, out of mind. Right? So go take your first action today like a hit start on your fasting timer. If it's not already set up or if it is already set, good for you. Pat yourself on the back and then think about your next nutrition opportunity.

[Tommy Welling]
What are you going to break your fast with is something that's that's serving your long term goals or is it something more on the. I've been looking forward to it fear of missing out you know craving kind of side take take a look have a have a minute of perspective and make a decision that feels good for you and your long term goals and then keep doing what's working.

[Dr. Scott Watier]
That's awesome. Head to the shownotes, click the link, go get that blueprint. We're excited for you. I know we can be a little cheeky with it sometimes, right? But we like to have fun along the way. We need to have fun in this process. Yes. So we can break that cycle of that dieting. Just just that dieting mindset.

[Dr. Scott Watier]
We want to get off the sugar bars. We want you to get on to the Fasting for Life Blueprint. That's what we want. We want you guys to be a rocket rocketship. This Iraq. I like that. Launch it right? The rocket ship fasting is so powerful. We're encouraging you to take that first step or get back on track today to Tommy.

[Dr. Scott Watier]
As always, thank you for the conversation and we'll talk soon.

[Tommy Welling]
Thank you. Bye. So you've heard today's episode and you may be wondering, where do I start? Head on over to V fasting for life dot com 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.

[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 podcasts. Make sure to leave us a five star review and we'll be back next week with another episode of Fasting for Life.