Ep. 130 - Small Change Approach to Prevent Long-term Weight Gain in Adults | What Happens After a Weight Loss Intervention When Fasting Was Used | Free Intermittent Fasting Plan for OMAD

Uncategorized Jun 21, 2022

In this episode, Dr. Scott and Tommy discuss SCA or a small change approach to prevent long-term weight gain in adults with overweight and obesity, understanding how to pivot, making the right decision without that blame, shame and guilt coming into the equation, having the right support and why you need to be personalized and timely.

 

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Fasting For Life Ep. 130 Transcript

 

00;00;01;23 - 00;00;03;08
[Dr. Scott Watier]
Hello. I'm Dr. Scott Dr. Watier.

00;00;03;16 - 00;00;06;20
[Tommy Welling]
And I'm Tommy Welling, and you're listening to the Fasting 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;24 - 00;00;24;09
[Tommy Welling]
Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss on health and wellness to the science of lifestyle design.

00;00;25;00 - 00;00;31;16
[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.

00;00;40;06 - 00;00;48;00
[Dr. Scott Watier]
Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Warrior, and I'm here, as always, my good friend and colleague Tommy Welling. Good afternoon to you, sir.

00;00;48;09 - 00;00;49;07
[Tommy Welling]
Hey, Scott, how are you?

00;00;50;00 - 00;01;25;22
[Dr. Scott Watier]
Fantastic, my friend. You got to show up if you want to get it done. And I'm excited about today's conversation. I think it's going to be a good episode. First and foremost, I want to welcome all the listeners in. We are super appreciative as our reach continues to grow and the downloads continue to grow. All of you new folk that are joining us on the Fasting for Life journey and how to put fasting into your day to day life and turn it into a lifestyle get off the diet roller coaster and get the results and the long term health benefits of fasting.

00;01;25;22 - 00;01;43;25
[Dr. Scott Watier]
We welcome you to it. If you want to hear more about Tommy and I, why we started the podcast and kind of a little bit more about our journey in 20 or 30 minutes, you can head back to episode zero in episode one, check those out and for all the OG listeners, appreciate y'all tuning in. Continue to leave us positive reviews.

00;01;43;25 - 00;02;13;12
[Dr. Scott Watier]
That tells the podcast Gods that we are doing something of value and we're not just speaking to ourselves across Zoom. So we're going to talk about how to engage with us and to keep the lifestyle conversation going and to keep it conversational. If you want to head to the show notes, you can join our Facebook community. It's a free community where we every single week we have a pin topic and conversation around that fasting lifestyle.

00;02;13;23 - 00;02;54;02
[Dr. Scott Watier]
And today, Tommy, we're going to talk about a couple of interesting articles, but we're really not going to go into the science of the article too much. One was a randomized controlled trial on a small change approach to prevent long term weight gain and then the other was, you know, what happens after a weight loss intervention when time restricted eating so a.k.a fasting was used and we could talk about the actual studies, but the outcomes or I should say the nuancing between the outcomes was more applicable to what we always typically say on the podcast and in our challenges and in our groups is we want to begin with the end in mind, which is

00;02;54;18 - 00;03;17;29
[Dr. Scott Watier]
not becoming part of the 95% that can lose weight. But then at two year mark you end up being not able to maintain it, right? So we want to be the 5% that can get to a healthy weight, that can get to a level of health and quality of life that we deserve, and then obviously maintain that and massage that as we go through the later decades of life.

00;03;17;29 - 00;03;31;13
[Dr. Scott Watier]
So we're going to zoom in and out a couple of times today. And I think it's I think it's going to be impactful. So let's dove into the SCA or a small change approach to prevent long term weight gain in adults with overweight and obesity, which was a big randomized controlled trial.

00;03;32;02 - 00;03;52;14
[Tommy Welling]
Yeah, just that title. I mean, that sounds really good, right? A small change approach to prevent long term weight gain. So, you know what I what I heard there is, is, hey, if we don't have to do too many different things, if I don't have to control for too many different moving parts or variables, maybe I can still prevent long term weight gain.

00;03;52;23 - 00;04;16;08
[Tommy Welling]
And that sounds really good, especially if I'm already battling with being overweight and or obese because I don't I don't just have a a need to lose the weight. I also need to prevent long term weight gain because that's what I've already been doing over time. And that's the that's kind of like where the inertia, where the the momentum is, it's easy to continue to gain that weight.

00;04;16;08 - 00;04;36;24
[Tommy Welling]
So I have to stop that process and then maybe I can consider trying to get the weight off. So if I can do that with just a small change versus like a major lifestyle overhaul, that sounds pretty appealing right there. So, you know, I I was very interested just just coming into this article like that.

00;04;37;11 - 00;04;57;13
[Dr. Scott Watier]
Yeah. And this was you know, they did the study population and it says, you know, six 3% of adults in Canada currently live with overweight or obesity. Right. And we know that in adults in overweight with obesity, negative associations with adverse outcomes such as cancer, all cause and cardiovascular disease related deaths, poor quality of life, diabetes, metabolic syndrome, et cetera.

00;04;57;21 - 00;05;19;16
[Dr. Scott Watier]
We know in the states, depending on where the stats you look at upwards of 70, 70 to 74% of the population and 30 to 40% of the population is obese. But either obese and overweight cat you know brings that number all the way up to almost a 75% mark or the 33 fourths of the country. Right so our neighbors to the north are not doing much better than we are here in the states.

00;05;20;01 - 00;05;44;09
[Dr. Scott Watier]
And when we're looking at how to tackle this problem you know of how to get stop the weight gain right which is typically what we see here like you mentioned in the States as we go through the later decades you know it personally happened to me what's happening to you, right? Twenties. It was like, OK, yeah, a little, you know, a little big thirties, OK, the energy's kind of not doing great.

00;05;44;09 - 00;06;03;15
[Dr. Scott Watier]
More brain fog, more achy. But like, I live I work in a health profession. I do health talks and I work out and I eat right and, you know, all this stuff and tracking and just tracking all the calories or I wasn't working. So it's like, OK, well, what can I do? All right, well, start digging. Started doing so you can get really complex with this process.

00;06;03;15 - 00;06;26;25
[Dr. Scott Watier]
And we have an information overload now more than ever. And it's like, OK, well, you know, the standard let's eat less and move more approach can be overwhelming and also can carry a lot of shame and guilt from the failures if you've done it a bunch of times. So that's why when I saw the small change approach, I was like, ooh, OK, let's see if this is sustainable.

00;06;26;25 - 00;06;48;06
[Dr. Scott Watier]
Because when we look at the diabetes studies that are out there that look at like, let's say going making a big lifestyle change, you've eaten all of these yummy satiating foods that are chemically and current. What's the word I want to use? Engineered. Yeah, to have a mouthfeel and to, you know, hit the centers of the brain that are telling you, Wow, I really like this.

00;06;48;06 - 00;07;13;01
[Dr. Scott Watier]
The crave ability of food and all that stuff, right? Yeah. The don't like food scale, the want versus the, the, the need of it, right? And it's like, OK, well, when you look at the diabetes studies at the two year mark going low carb, making a big change like that after all these years of eating it and consuming it and having those deep rooted habits in it, now you're like, OK, well, well, no kidding.

00;07;13;01 - 00;07;21;11
[Dr. Scott Watier]
After doing it for long enough, your your willpower kind of fades. You get bored with it, and then you go back to the stuff that gets you. You kind of like paint yourself in a corner, right?

00;07;21;23 - 00;07;48;16
[Tommy Welling]
Yeah. Yeah. Do you think that that might be because you've made too many changes, like, like all at once? Yeah. Or, or, and because, like, maybe you start to see diminishing returns on like what those changes are or you kind of get used to the fact that, OK, well, this this kind of feels easy. The results are here, and then you just kind of slip with the discipline or or maybe you were using willpower that whole time.

00;07;48;16 - 00;08;05;06
[Tommy Welling]
And then you kind of just start to backslide into some of those old habits. And then the calories creep in, the insulin resistance comes back because you're, you're spiking the insulin a little insulin overload. And it's easy for us to kind of get back on the on the regain train, if you will.

00;08;05;22 - 00;08;34;02
[Dr. Scott Watier]
Well, that's where fasting comes into play, right? Because even if you are going low carb or in this small change approach study where it was an energy decrease of 100 calories a day or 2000 steps. Right. Combining those two is about 200 total calorie deficit, which is a very small deficit. You know, most calorie deficits to lose weight it's going to be based on 0.4, 2.8% of your total body weight with a maximum of 1% per week.

00;08;34;10 - 00;08;50;26
[Dr. Scott Watier]
We're talking industry standard to your right with fasting. You can accelerate that process without any long term negative effects. We did a whole episode on, you know, losing weight too fast and the the pro versus cons of keeping the weight on or never even getting it off because you get stuck in the muck trying to get there. Right?

00;08;50;26 - 00;09;14;16
[Dr. Scott Watier]
Yeah. So when we're looking at this small change, you know, that's where fasting and the insulin resistance or the carb insulin model of obesity comes into play because you can be doing low carb, but eating three to four to five plus snacks times a day and you're constantly stimulating insulin. So with this small change approach, it was like, OK, yeah, great.

00;09;14;17 - 00;09;29;10
[Dr. Scott Watier]
Same thing with the other study. We won't talk about the tree study. They had a ten hour window where you could graze the entire time and keep a low level of of insulin up, which isn't going to allow you to actually get into a fat burning mode. Your cravings are going to be crazy. You're like.

00;09;29;18 - 00;09;31;03
[Tommy Welling]
You're just terrible.

00;09;31;05 - 00;09;38;26
[Dr. Scott Watier]
Habits are terrible. And then again, you've painted yourself into a corner. So yeah, the small change approach, I'm not shocked when we looked at the results.

00;09;39;06 - 00;10;02;25
[Tommy Welling]
Right? Yeah, exactly. Because, you know, when we when we look at it and they go, OK, well those those changes were, were good. And they were beneficial at the three month mark and the six and 12 and even up to the 15 month mark, they had a significant, albeit a relatively small but statistically significant difference from just the monitored group where they weren't making those small changes.

00;10;02;25 - 00;10;38;14
[Tommy Welling]
So so they were effective in having a beneficial effect for up to that 15 month mark. But by the time they looked at it at the 24 month mark the next time and the 36 month mark, there was no statistical significance. So those, those small benefits from the from those small changes had eroded over time. And, and by the time we hit that two year mark, you you're, you're back to that whole 95% and 5% differentiation there where where most folks in those groups had no no difference whether they were making the small change or they weren't making small change.

00;10;38;14 - 00;11;00;15
[Tommy Welling]
So it's kind of like well like what was the point at the at the end of it. And I don't I would love to see if there was some subjective data in here, but there wasn't as far as why like why did those those habits and the discipline points and the the actual things, the small changes like why did they erode over time?

00;11;01;13 - 00;11;15;23
[Tommy Welling]
The I stopped walking at all. Did I did I dose an extra tablespoon of olive oil here and there, right. Like, you know, like a hundred calorie difference, like what happened to kind of erode those by the 24 month mark.

00;11;16;08 - 00;11;42;22
[Dr. Scott Watier]
And that was the conclusion. It was like, OK, well, our principle finding does not support earlier evidence showing the promise of small change approach as a pragmatic and more pragmatic and more effective strategy for the prevention of weight gain. So again, we're talking about one portion of the process. So like we got to stop the gaining and the habits that caused the gaining before we even talk about the losing and then the sustainability of losing.

00;11;43;05 - 00;12;03;01
[Dr. Scott Watier]
Right. Which is which is why the other article with the, the one that was out of the journal appetite in 2022, so it just came out this last July was what happens after a weight loss intervention so we just had a, a weight gain intervention, right? Or a maintenance intervention. And it was a qualitative, qualitative study of drivers and challenges.

00;12;03;01 - 00;12;22;12
[Dr. Scott Watier]
And this is where we really like the conversation, a qualitative study of drivers and challenges of maintaining time restricted eating among people with overweight at high risk of type two diabetes so similar groups here being looked at. Right. And they were using a ten hour daily window.

00;12;23;03 - 00;12;24;06
[Tommy Welling]
Eating after.

00;12;24;08 - 00;12;38;10
[Dr. Scott Watier]
A feeding when. Right. So time restricted 1014. Right. So that's not even at the level of what a basic intermittent fasting beginner window would be which would be 16 eight but 6 hours of fasting, 8 hours of nutrition our eating window.

00;12;38;10 - 00;12;38;20
[Tommy Welling]
Right.

00;12;38;20 - 00;13;05;12
[Dr. Scott Watier]
Yeah, right. So to the point of your habit, it was interesting when we started looking through this of there was a couple of things that really stood out to me that kind of were like, OK, well after a weight loss intervention, why can't we maintain that if we've been able to slow down the gaining and then actually get some loss, now we've got the complication of, well, why are we going to maintain it?

00;13;05;23 - 00;13;27;27
[Tommy Welling]
Yeah, yeah. And it's a long term question, you know, and I thought it was interesting they're showing what happened within this study and already even just that ten hour window, which, which most folks, if you if you've done intermittent fasting, it doesn't take all that much mental energy to complete a 14 hour fast and then eat within a ten hour window.

00;13;28;08 - 00;13;57;03
[Tommy Welling]
Right. You know just skipping breakfast is is is basically almost going to get you there. So 15% within the study quit you know over time anyway so 15% dropped off and then only about 35% maintained strict compliance within within the given windows and about half of the participants engaged with with days off. So they were kind of hit and miss maybe they were somewhere enough in the 40 to 60% kind of compliance range.

00;13;57;10 - 00;14;16;11
[Tommy Welling]
So I thought just just understanding the fact that there's drop offs even when you know what to do and it's not all that difficult to do means like you already kind of have, you already have a potential hurdle in the way of, of maintaining those results that you got over time.

00;14;17;15 - 00;14;35;27
[Dr. Scott Watier]
Yeah. When you started looking at some of the examples of what people were saying right. So when we didn't have a lot of subjective data in the last one, there's a ton of subjective data in this one, right? And if you've ever attempted to lose weight and it's gone miserably, you know what I'm talking about, you get up all in the fields, right?

00;14;35;27 - 00;14;55;28
[Dr. Scott Watier]
So count me in like a mental gymnastics start happening, right? And you're like the crushing weight of, all right, well, here we go. I'll get there, get my blood work again. I know my doctor, and it's I'm going to lose weight. Awesome. All my wife's nagging me to do this or my husband's telling me I need to do that or my mom called me and said, hey, you look a little a little sick there, son.

00;14;55;28 - 00;15;25;10
[Dr. Scott Watier]
What's going on? You're like, OK, I think it's the camera on the phone. My whole thing thank you. Thank you for that. You know, all of those those things that we that we take with us, right? So some of the stuff here and I know you kind of summarize it into like two main categories for me, but the cool things were like the drivers for maintenance, the patterns for maintenance, the challenges for maintenance and really the idea was to be able to keep a time restricted window.

00;15;25;10 - 00;16;08;24
[Dr. Scott Watier]
Right? So the the drivers were during the study where you felt more energized, what we like to call the marriage merge, the spouse was moving the dinner time or even the spouse was contributing to the dinner process. Right. Or that the husband or wife would move the time earlier or later. So then they could match up with the family or putting structure into your day to day lives to be able to make that time restricted window match and that really highlights probably the most difficult thing for anyone making any lifestyle change.

00;16;08;29 - 00;16;12;11
[Dr. Scott Watier]
Yeah, right. Is one of the two main categories, which is that support piece.

00;16;13;04 - 00;16;48;18
[Tommy Welling]
Yeah. And what do you think about the just the predictability of it, like the meal pattern predictability that was a huge outcome. You know, predictor for this was just being able to know what what are my meal patterns. So just, just introducing a little bit of kind of like normalcy or predictability. Like a lot of folks used to have a more predictable, let's say like a dinner schedule like like my parents or my grandparents will oftentimes talk about, oh yeah, it was always dinner on the table, 5:00 or dinner at 6:00 every single night.

00;16;48;18 - 00;17;17;13
[Tommy Welling]
And everybody was around the dinner table, 6:00. But now it feels like it's so much more unpredictable variable everywhere. Everyone's in different places, dinners all at the same time every night, you know? Is that necessarily bad? No. But the predictability or lack thereof was a huge, a huge outcome. Predictor in how easy was it to to maintain compliance with something as, as quote unquote simple as like 14 hour fast.

00;17;17;13 - 00;17;21;03
[Tommy Welling]
And the ten hour eating window, like your compliance mattered with that predictability.

00;17;21;15 - 00;17;42;12
[Dr. Scott Watier]
Yeah, 100%. And it was interesting to see kind of some of the other studies that they reference here when it comes when they talk about trees, right? So it's like tree encourages individual preferences while eliminating common challenges of dietary recommendations. Right? Such as careful attention to calorie intake, hence the small changes in the small change approach. Right. That we talked about earlier.

00;17;42;12 - 00;18;03;08
[Dr. Scott Watier]
Yes. You know, portion sizes, proportions. Oh, what a hand slipped extra little oil right. OK, well I'll do that every day over the course of a year. It adds up an extra tablespoon. Right. So that to me sounds like death by a thousand paper cuts. Yeah. Some of the other interesting ones were like tree shows, promising effects on weight loss, glucose metabolism, cardiometabolic health.

00;18;03;22 - 00;18;29;28
[Dr. Scott Watier]
So as you would decrease feelings of hunger in late night evening food, food intake and lower consumption of energy dense calorie dense, high calorie, low satiating foods, but only a few studies have ever examined people's experiences with performing the actual restriction. And it's been mostly survey items. And then there were no studies looking at the actual maintenance, including the drivers and challenges.

00;18;30;12 - 00;18;59;00
[Dr. Scott Watier]
So it was cool to see where they were coming from. And that support piece. Right? And that's why we have the fasting for life community. That's why we do the challenges eight times a year. That's why we come every single week with a podcast conversation, because you might be living in an in an external world that people don't understand why you're doing it and they're going to not to condone you or to shame you, but it's like they just don't understand what your motivating factors are.

00;18;59;00 - 00;19;19;26
[Dr. Scott Watier]
Why the heck would you skip a meal? Right? So you're operating your salmon swimming upstream and you don't have the support and that's why we have the community group where it's like minded people that listen to the podcast that note you and I, that that can go in and you can talk about fasting and actually get answers to the questions that are individualized to you, which is everything.

00;19;19;26 - 00;19;40;00
[Dr. Scott Watier]
I just the word jargon, I just said all of those different highlights of the different studies right? Yeah. Well, what's missing is that ability to have that conversation and get that support right. And then the second one was, was something we talked a lot about, which was like put some down structure or a plan in and don't think you can wing it and make a last minute decision.

00;19;40;09 - 00;20;03;24
[Tommy Welling]
No. And and you'd better be prepared for some of those things, those non-negotiables to pop up or some of the the random invitations to come up. But because you can't just put off like enjoyable experiences or what you consider important parts of life, like you can you could put aside a few of those, right? Like if you're on a strict diet or you know, you really, you're really looking for this, this particular goal.

00;20;04;03 - 00;20;28;10
[Tommy Welling]
But, you know, we need to understand how to pivot. And that's why we talk a lot about pivots in the podcast and and during the challenges. And pretty much any time we're talking about fasting, we're talking about pivots, how to know what my plan is, but also what will I do if I get a really a really like not that tempting but like a really important invitation or something is on my schedule.

00;20;28;21 - 00;21;04;24
[Tommy Welling]
How do I how do I reconcile like an important lunch or dinner with what my fasting plan was? I don't want to throw the baby out with the bath water. I don't want to completely derail myself. And I want to feel like this is sustainable. Long term. So this was actually an important predictor in the compliance results in this study as well was understanding how to pivot, getting those those kind of opportunities coming up, but then being able to to feel like I'm still on track, I'm still doing the right thing and making the right decision without that blame and shame and guilt coming into the equation and derailing me.

00;21;05;12 - 00;21;28;07
[Dr. Scott Watier]
Yeah, it's interesting because one of the things they said, you know, to come off of that was like they actually argued that people with less consistency in the daily rhythms and eating patterns should not be introduced to TRT. And I'm going now virtual medium. I just raised my hand, so that did nothing for the listeners so I literally raised my hand and Tommy laughed and said, I do this all the time, so forget nobody can see us.

00;21;28;21 - 00;21;52;26
[Dr. Scott Watier]
But my thing is like, well, no, like this is probably why when you start intermittent fasting, you can't get it to stick. This is why we have the fast start guide. It's like how to put one meal a day fasting into your life. Like, let's simplify that. It's six steps simplification. So like they're saying, Well, yeah, if people have less consistency and I have three kids under five right, why is it as a business to businesses?

00;21;52;26 - 00;22;11;11
[Dr. Scott Watier]
I travel like a horse couple, three dogs. It's like that is the definition of, of lack of consistency, right? Right. But it's successful because it simplifies the patterns, right? So they're saying, well, maybe those people shouldn't be introduced. And I'm saying, no, those are the people we're saying that those are the people that need it.

00;22;11;26 - 00;22;13;09
[Tommy Welling]
What the most?

00;22;13;16 - 00;22;35;19
[Dr. Scott Watier]
The most more. Right, right. Yeah. And it's like so it's interesting because the regimens to become more successful new habits need to be formed, right, in that habitual behavior. And the participants that were struggling to maintain the Tier three have not received the what they said was the enough guidance in support related to forming a new habit or a new TRT behavior.

00;22;36;02 - 00;22;54;08
[Dr. Scott Watier]
And then you add in like the the lack of support and guidance in the personal or social constructs. And it's like, OK, well, you need that personalized guidance. And that's why we want you guys to come and join the community group and continue the conversation. We're in there, we're commenting, and everybody in this group has a similar goal.

00;22;54;14 - 00;22;58;19
[Dr. Scott Watier]
Right. And an understanding that fasting is going to be part of the long term solution.

00;22;59;00 - 00;23;19;14
[Tommy Welling]
Yeah, that's a crazy thing because when we're comparing these two articles, like at first glance, that small change approach sounds really tempting. It sounds easy it sounds easier, you know, versus fasting, quote, unquote. And that feels like, oh my gosh, like I don't even know what that means. Do I have to change everything? Sounds like a lifestyle overhaul.

00;23;19;23 - 00;23;21;23
[Tommy Welling]
Versus maybe just a small tweak.

00;23;22;07 - 00;23;25;13
[Dr. Scott Watier]
15 minutes of walking and no in my coffee. OK, got it.

00;23;25;21 - 00;23;47;13
[Tommy Welling]
Easy, easy. Right. But then it's not moving the needle and over time, it just kind of erodes and it it doesn't do anything anyway. And on the flip side of fasting, we don't have to see it as a lifestyle overhaul. There's a few things that if we we understand, OK, where do I prioritize? What are my important pivots?

00;23;47;13 - 00;24;11;26
[Tommy Welling]
How do I do that? And then how do I keep myself from being preoccupied with thinking this way to just magically be flying off and the scales to just be consistently just dropping just pound after pound after pound. If I can, like insulate myself from a couple of those things and, and go in with some tools in my tool belt or continue to level those up.

00;24;11;26 - 00;24;27;02
[Tommy Welling]
As I try new things with my fasting lifestyle, it becomes easier with reps, it becomes easier and easier over time. And the needle does continue to move versus what sounded like the easy way to do it, which was the small change approach that then ends up not doing anything over long term.

00;24;27;18 - 00;24;53;28
[Dr. Scott Watier]
Right. But sounds so much easier and so much better. Right. So it's interesting because one of the the insulation pieces, too, is like, all right, if you fail to plan, then you plan to fail. So I want to encourage all your listeners says we wrap up is make sure you know, if you've been intermittent fasting and the consistency has been lacking doing a 50 50% of a perfect plan, 100% of the time is better than doing 100% perfect plan 50% of the time.

00;24;54;01 - 00;25;10;26
[Dr. Scott Watier]
Yeah. So what you need to do is just show up consistently and Tommy's laughing because I say that backwards like 100% of the time. So let me say some more numbers so I can get myself up in the air and completely confuse everybody. The point is, is so if you're struggling with it, you're like, Well, it's not consistent.

00;25;10;26 - 00;25;33;05
[Dr. Scott Watier]
OK, then just pick one thing, take the, take the simplicity of the small change approach and apply it to fasting. Not the model that got you here in the first place. Right? So, all right, pick a timer, plan your week out. Say, you know, you know that the office orders lunch on Thursdays. Make that one of your meals and make one better decision for that meal.

00;25;33;05 - 00;25;50;23
[Dr. Scott Watier]
So instead of getting one a burger, go to Chipotle and get a burrito bowl, right? Like make one small change and consistently try to do that with your try every single day and you're going to start seeing some traction. Right? So go I want to encourage everyone to continue the conversation. Come to the community group. It's free sign up.

00;25;50;23 - 00;26;08;14
[Dr. Scott Watier]
It's an awesome environment. Ton of great people in there. We're in there commenting, encouraging. Tommy, so great conversation. Today, sir. I did not know that we were going to end up at this end point after we started looking at these articles and be like, Oh, let's get out of here. That would be really cool. Well, back to the basics, right?

00;26;08;15 - 00;26;28;07
[Dr. Scott Watier]
You need support, you need the right support, you need to be personalized and timely, and you need to learn how to take life on when it throws itself at you that you have a plan in place to allow you to succeed. So absolutely. As always, sir, appreciate the conversation. We'll see you guys inside of the community group. Head to the show notes and we'll talk to you, Tommy.

00;26;28;07 - 00;26;28;19
[Dr. Scott Watier]
Thank you, sir.

00;26;29;00 - 00;26;30;05
[Tommy Welling]
Perfect. Thank you. Bye.

00;26;32;14 - 00;26;45;03
[Tommy Welling]
So you've heard today's episode, and you may be wondering, where do I start? Head on over to be fasting for Life.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.

00;26;45;25 - 00;26;59;08
[Dr. Scott Watier]
Why are you 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.

 

 

 

 

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