Ep. 144 - Intermittent Fasting and Human Metabolic Health | Free Intermittent Fasting Plan for OMAD

In Today’s Episode - Intermittent Fasting and metabolic health. We review dozens of fasting research articles and find the trends and benefits when it comes to our overall health!

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Research Articles and Citations

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/#R15

Fasting For Life Ep. 144 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 everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Weiner and I'm here as always. I'm a good friend and colleague, Tom Welling. Good afternoon to you, sir.

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

[Dr. Scott Watier]
Fantastic, my friend. Excited for a abstract conversation today. So we'll unpack what that means. But we're going to look at a study that came out in 2015 that looked at a whole host of another studies, and it was looking at intermittent fasting and human metabolic health. First and foremost, I want to welcome all the new listeners into the show.

[Dr. Scott Watier]
Welcome to the Fasting for Life Family. Welcome to the Fasting for Life Lifestyle. You want to hear Tommy and I's bona fides? Don't worry, we will not bore you with them now, but we will encourage you to go back and listen to the first few episodes about why we started this journey, how we ended up here, how we lost our weight, how we've maintained it, and hopefully you dove in and find some value in what it is that we're doing and we really enjoy it.

[Dr. Scott Watier]
We love bringing you researched lifestyle, nuance based conversations every single week with one or two clear defined things that you can take away to put into your day to day life and your health journey in secondarily, shout out to the long term listeners. Thank you for your feedback, your encouragement and continuing to be on this journey with us.

[Dr. Scott Watier]
Please feel free to drop us a review. We like the five star kind of course. Love, Love Them tells the podcast gods that we are doing something right. And with delivering value to all the listeners. So we are going to continue to bring you episodes weekly. And this episode today is coming out of the journal, the Academy of Nutrition and Diet, and this was from August of 2015.

[Dr. Scott Watier]
And it is a hodgepodge, dare I say it is intermittent fasting and human metabolic health. And I was like, Oh, I wonder what this one is about? And it starts off with the basic definitions of what intermittent fast is, what is irf, and what are the benefits. So it's going to look at a whole host of hypothesized fasting regimens that impact health outcomes.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Complete alternate day fasting, modified fasting regimens, time restricted feeding, which means just limiting the time you're eating right to your basic definition of fasting, religious fasting, Ramadan fasting, other types of religious fasts and everything in between.

[Tommy Welling]
So yeah.

[Dr. Scott Watier]
There's not many type of fast that we haven't talked about up until whatever episode this is 140 something, right? 1.6 million downloads. Thank you all for listening. You know, a lot of stuff and we always seem to find a way to continue the conversation because the research never stops and the application consistently changes. So when we look at fasting, we look at the methods, there's all these different types and we want to unpack some of the nuances in between, kind of like, Oh, well, this is good.

[Dr. Scott Watier]
This didn't really work. This makes sense and how it matters to you. Like, what are you going to do in your fasting journey? That's going to get you the quality of life, the confidence, the identity, the weight loss, the health that comes with that that you've been searching for, especially if you're coming to fasting for weight loss related issues or blood sugar related issues or disease reversal, you know, concerns or motivations.

[Tommy Welling]
Yeah. And speaking of that, like in this particular article, this is a heavily, heavily cited article because if you just Google fasting, you may run across this article or another one of like, you know, just a handful of them that took into account like large meta analyzes where they brought lots and lots of studies in so that they could basically talk about the whole gamut, the whole wide range of outcomes of potential impacts and fasting regimen variability and all these kind of things like health outcomes of interest in this article are changes in weight, metabolic parameters associated with type two diabetes, cardiovascular disease and cancer.

[Tommy Welling]
And we reviewed all of these other major mechanisms and it's like the list goes on and several of the sentences here are like 100 words, sentences that just keep going, you know, so we can kind of shine a light on some of the confusion, some of the misunderstandings that we see. But that can start to shine a light on why some things work, why some things work better if you just do them a little bit more or a little more consistently, which is important kind of step in really moving the needle or changing the trajectory that you're looking to change.

[Dr. Scott Watier]
Yeah, if you look at the reference section here of this article, there's 69 references and it's all like things from the American Journal of Clinical Nutrition to, you know, the fast diet. You know, looking at references from there, the book and studies in Hebrew language, Palestinian archeology and biblical exegesis. I don't even know if I pronounce that right.

[Dr. Scott Watier]
So looking at different religious type fast and or, you know, alternative fasting in non-obese subjects on body weight composition, energy metabolism and just randomized control studies and, you know, studies that look at fasting and exercise and carb restriction versus daily energy restriction and treat time restricted eating, right? Yeah. And it just keeps going on and on and on.

[Dr. Scott Watier]
And the point is, is like zooming into all of these individual scenarios, there are cool little things that you can take away from each one of these studies furthering the benefit for fasting. Right. And they even say in here that a lot of the studies that have been done are done in rodents, and that just doesn't translate. Right.

[Dr. Scott Watier]
So we want to look at the human studies. We want to look at studies that are looking at normal to overweight adults. Right. We talk about fasting is preventing disease and blood sugar related conditions and co-morbidities that come along with that. And middle aged, obese young men, young women, you know, all across the spectrum of demographics. And the cool thing is, is that in each one of these situations, there's little takeaways.

[Dr. Scott Watier]
But if we grouped them all under the umbrella of fasting, then there is a massive benefit that if you're on the fence or you haven't really been sticking with it, the encouragement is you're going to get the benefit as long as you just stay consistent and we'll come back to that in a few minutes.

[Tommy Welling]
Yeah. Do you think that the consistency piece, like did you ever try fasting before and like find it hard to maintain consistency or like didn't know why you would want to take your consistency to the next level?

[Dr. Scott Watier]
Why did fasting with Quito at one point and I found that it was it worked for a while but then it stopped working and we've done multiple conversations on Quito and, you know, ketosis and ketone production and the keto diet and it's really up to you and the individualization of what you want to choose as the way you want to eat while you're fasting.

[Tommy Welling]
Through the other consistency piece that comes up for me during this conversation is what we hear a lot about is people trying, fasting 12, 14, oftentimes very popular, 16 or 18 hour fasting, and sometimes it's effective for a little while, but then it just kind of.

[Dr. Scott Watier]
Stops.

[Tommy Welling]
Working. But I mean, we've heard from a lot of people and I've talked to a lot of people who said, yeah, I did the fasting thing. It worked for a little while, but then it just stopped working or it's work for me anymore. Or maybe it lowered my metabolism or did something else. Like I don't really know why it stopped working.

[Tommy Welling]
So and this article really kind of gets to the heart of some of those things by encompassing these different fasting methods and showing that there are reasons behind why some methods work better than others. Mostly because some are actually better fast than others, or there's more consistency built into them, which leads to better outcome measures too, over large groups of subjects in these in these research articles.

[Dr. Scott Watier]
Yeah. So when we look at some of them, you know, and they've reviewed a bunch here and they looked at everything from Medline to PubMed looking at the different terms and the definitions of intermittent fasting, fasting, food timing. Yeah, and there's inclusion criteria include randomized controlled trials, non randomized trials, male and female, different biomarkers. Right. So we start going through the different studies and we start looking at some of the benefits.

[Dr. Scott Watier]
Some of the studies are relatively small. Eight men, eight female, eight men, 2010 3123, you know, 107. So I love that the aggregation of this is here and they all fall under the different categories. And we've talked about some of these individual categories before where some of the pitfalls are right, like the five too fast, right? Right. Where you're going to eat normally for five days and then restrict for two days.

[Tommy Welling]
Mm.

[Dr. Scott Watier]
Well that seems very inconsistent to me right. Yeah. I don't know if that's going to move the needle. Right. So when we start looking at some of these, is there some things that stand out? And overall the takeaway is in these small little microcosm studies where they're looking at small groups, different techniques, you see benefits, right? So then if you are going to stay more consistent with your fasting schedule, then these individual situations that you're going to get a greater benefit.

[Dr. Scott Watier]
So they did one study, healthy non-obese men, 15 days, alternate day fasting, 20 hour fasting intervals. They saw a decrease in their blood sugar. They saw a decrease in their leptin. And there was a non-significant not statistically significant result when it came to insulin or some of your inflammatory markers. And I'm like, okay, well you've got a healthy non-obese male and you're doing 15 days of alternate day fasting.

[Dr. Scott Watier]
Yeah, I wouldn't expect there to be a big decrease in your insulin because you probably don't have an insulin problem at that point. But the cool thing is, even just in that population, you still saw a benefit in your blood sugar.

[Tommy Welling]
Yeah, yeah. Good point. So they're starting to move the needle, but it's almost like they were looking for something for uncovering of a are changing a problem that really wasn't there yet and then you know the same thing on the next alternate day fasting with with non obese adults another one this one had a nonsignificant glucose impact but a significant insulin impact.

[Tommy Welling]
But again non obese adults in a small sample size after 22 days. So alternate day fasting is like it's scratching the surface here. It's starting to move the needle, but it starts to get even more interesting when we start looking at the the groups who have a little bit more weight to lose the right weight, adults with asthma, let's say.

[Tommy Welling]
And then we start moving the needle on HDL, on triglycerides, on tumor necrosis factor, you know, various markers here that start to come up. But I think it's important to note that how long you actually went through the fasting protocol is going to matter, too, because how much change can we actually have over a matter of like two weeks or three weeks?

[Tommy Welling]
You know, where in my mind if I'm really starting like some some major overhaul, a big lifestyle shift, I really want there to be a noticeable difference. Very quickly. But what what works a lot better over time is starting to make some smaller changes and then just getting better at them and a building over time. And then watching how I can make small changes that really start to add up, like in a big way when I'm consistent with it.

[Dr. Scott Watier]
Yeah. I want to go back to highlight two things because the consistency piece, that building block piece is key, right? So we saw in these first two that we mentioned a decrease in glucose. Right. And a decrease in leptin. Great. But Adiponectin also went up in that first study and I forgot to mention it. But Adiponectin is released from your fat cells, which actually helps your insulin work better.

[Dr. Scott Watier]
It helps your insulin sensitivity and inflammation. So low levels of adiponectin are associated with obesity. So yeah, I would expect in a healthier, non-obese person, fat cells, let's tap into them, let's burn and we're going to get an increased result that you may not think about, like, oh, the scale didn't move all your Adiponectin did, your fat cells did something right, and that's a good thing.

[Dr. Scott Watier]
You might not be seeing it yet. Right. And then the second one was in the study that you mentioned, Tommie, the decrease in insulin and this is something we talk a lot about in terms of figuring out the right fasting. One of the biggest questions we get as well, how should I fast and then what should I eat?

[Dr. Scott Watier]
Right, like, how should I fast for? Well, consistently is how long you should last for 36 hour fasting intervals was in this 22 day study and that's non-obese adults. Right. And that's where we saw the insulin change. So that 36 hour marker for diabetics, pre diabetics is really powerful because that's when your insulin gets signal efficiently lower.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
And that's that marker that we want to hit. So hopefully that resonates with you guys out there that are in that situation. But that was a big takeaway that I didn't just want to gloss over.

[Tommy Welling]
Yeah, great point. Another one that that hit the insulin as well was using greater than 24 hour markers, fasting times to the 28 hour mark. And then they started to see the insulin marker move. And then that one that you just talked about, that 36 hours. Yeah, that's a great point, because I don't hear a whole lot of people going, yeah, I dabbled with fasting and I did a bunch of 36 hours, but I didn't really see any, you know, anything start to change.

[Dr. Scott Watier]
You're doing a bunch of 36 hours. I mean, you're you're going to see a result.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Unless you are doing, you know, just off the rails, fast food, processed food, severe consumption, alcohol. Right.

[Tommy Welling]
Like big highs and lows, right? Yeah. Like a big. Yeah.

[Dr. Scott Watier]
Or the potential of insulin dependent diabetes. You might not see the changes either, but you should be able to see the change then in the amount of insulin you need and in your blood sugar numbers you might not see the scale change, but you're going to see the metabolic stuff change, which is why I love the title of this article again, which was the intermittent fasting and human metabolic health.

[Dr. Scott Watier]
Right? So what are we talking about here? We want to make some of these extrapolations to real life application right now. So, yeah, people study, right? Like all this is done in rodents. Okay, well, this was done in humans, right? That 28 hour fast mark that you just mentioned. You know, you saw your HDL and LDL go up slightly.

[Dr. Scott Watier]
And there's another study in here where your triglycerides go up. Hmm. People like, oh, good, that's not good. Well, you're burning fat. You're breaking down the fat molecule. You have more of it in your bloodstream short term. That's why we did a whole episode in conversation, multiple ones around, you know, should you fast going into bloodwork, what could you expect to see in the short term?

[Dr. Scott Watier]
You will see short term elevation, but long term you will see these HDL go up, LDL come down and triglycerides go down with that consistent again, consistent fasting.

[Tommy Welling]
Yeah. The important part being not to see that these super shocked by it, then get scared away from the method that's working. Right, right. Yeah. Yeah. That's a huge point right there.

[Dr. Scott Watier]
Yep. I like this. Under the modified fasting regimens. This is an older study in 1998, overweight or obese? Diabetic. So 20 weeks, right? One day per week, fast or five day consecutive fasts every five weeks. But on your fasting days, you were still able to eat 4 to 600 calories.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Right. Yeah.

[Tommy Welling]
That's not a lot of fasting in there.

[Dr. Scott Watier]
No, no. So insulin resistant folks, right? Overweight or obese diabetics? Yeah. So not significant. Not statistically significant. My goodness. Now, don't edit these out. Okay? Not statistically significant. Glucose or insulin changes.

[Tommy Welling]
Hmm.

[Dr. Scott Watier]
So you're fasting one day, you're diabetic, you're overweight.

[Tommy Welling]
Yeah, you're kind of fasting.

[Dr. Scott Watier]
One day you're kind of fasting. Okay. So it's not again, not like an aha. Right. Okay. Well, yeah, that didn't really prove anything. You're not consistently doing it. You can't work out one day a week and expect your body composition to really change that much. Yeah, brush your teeth once a week and expect to go to the dentist at your six month check and be like, wow, your teeth are in great, great shape.

[Tommy Welling]
Yeah, because I was doing a modified I was doing a modified.

[Dr. Scott Watier]
Tip brushing regimen. Right, right, right. Modify to effect that. Right. So that yeah, there was, there's a couple more in this category that I like to.

[Tommy Welling]
Yeah. So as the weight ticks up and as the fasting ticks up like we get to see more impact on the things that matter. So one that really kind of stuck out to me here was obese adults eight weeks. They were doing an alternate day fasting method, which is powerful. We've talked about it in the past. They decreased LDL and it decreased triglycerides on that one as well.

[Tommy Welling]
So that was really cool and that was over an eight week period. So we're not just looking at like two or three weeks or so. I mean, this was two months of consistent alternate day fasting to start moving the needle there on some important blood markers that a lot of us are looking to improve, right?

[Dr. Scott Watier]
Yeah. Yeah. In that same category. The other one was eight weeks as well, 20% decrease of usual intake of caloric intake on alternate days. But here's the catch add the beat them diet on non fasting days.

[Tommy Welling]
Who.

[Dr. Scott Watier]
I thought I could fasting just and just eat whatever I want and we just recorded an episode recently where we talked about asthma medications because this study was done in overweight adults with asthma, Advair corticosteroids, inhalers like those types of medications can have effects on your insulin and blood sugar regulation, right? Yeah. So in the study, they saw, you know, decrease in triglycerides, not statistically significant results in other things like glucose and insulin and LDL, but like a 20% reduction.

[Dr. Scott Watier]
But then you're easily able to undo 20% on an ad to beat them. Fasting day, right? Right. There are studies for you thinking, well, does that mean that I'll binge on the days if I do AIDS or one of the things you need to do is put some intention into those eating days. But there are some studies out there that actually show that you don't overconsume.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Because it's hard to do, but 20%, it's not that.

[Tommy Welling]
Big.

[Dr. Scott Watier]
Yeah. Like I can mess up 20% with an order from Pizza Hut. Sure. Easily. Or a restaurant meal with some drinks or a date night. Right. So the interesting thing about this one that I wanted to hit on was that there was a decrease in badness. Typically what we see when you get past the 24 hour mark, right?

[Dr. Scott Watier]
So again, these are alternate day. When you get past the 24 hour mark is you see an increase in BNF, which is brain derived neutrophil factor, which is fuel for your brain that euphoric, oh man, I finally broke through that wall that I kept hitting with my fasting. I woke up tired, my sleep was off. I just oh, right.

[Dr. Scott Watier]
Once you get the feeling that's the end component. But this is what I took out of this one. On your non fasting days, if you add the beta, you can eat whatever you want as much as you want. Your body then has to process all of that, get the insulin down for then to be enough to raise. So 25 hours probably isn't going to be enough time, just like you can undo the 20%.

[Tommy Welling]
Man, that's a great point because if you have no planning going into those feeding days, if you think about it like as a refueling days, which we hear, you know, that almost sounds like, hey, let me just bring in some more. Right? But the balance there is that like there's there's no net room for any improvement to really happen because I got a little bit improvement over here and then I undid it all the very next day and I just keep cycling through that.

[Tommy Welling]
And the trouble is, an article like this can be so heavily cited that if you see that and you go, well, you know, maybe this fasting things not that effective or I tried that and it didn't work right there. There are some some really good reasons why some of these just aren't that effective, but we start breaking them down and looking at them in the big picture for for consistency, for long term application, it starts to make sense.

[Tommy Welling]
You know, we start to like dissolve some of those question marks for could this actually work for me?

[Dr. Scott Watier]
Yeah. And so there's there's a study with women here and it says young women. But when we look it up, it's pre-menopausal women. Right. And this one was interesting to me, young, overweight or obese adults, females, 106 females. This is over six months. Wow. And this was a 25% energy restriction two days per week. Right. And the control group was 25% restriction seven days a week.

[Dr. Scott Watier]
Not statistically significant change in LDL, HDL, triglycerides, glucose, CRP, which is inflammation, ADIPONECTIN, Leptin B and none of it. But guess what? What the key player that we want to hear change is insulin. And in this study, even with that oddly constructed control group versus study group, the insulin still came down, which is still a victory.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
But it works. It still works.

[Tommy Welling]
But not one you may you may notice if you're doing right, even if you're doing something right, you might not.

[Dr. Scott Watier]
We can't take our insulin at home. So how are you feeling? What's your energy like? Are the clothes fitting different? How are your cravings? What's your sleep? What's your stress? Are you hydrated? Are you working out over? Working out? Are you tired and tired? What is your plate look like? Right. So again, back to the conversation where we started this episode was, yeah, this is a hodgepodge, right?

[Dr. Scott Watier]
It's like, whoa, all of these things. We're going to simplify here in just a minute. Your tummy. There is a couple of more. I personally want to highlight one more, which is the time restricted feeding study. And this one was a eight week period with one meal per day compared to eight weeks of three meals per day. And this was in normal way middle aged men and women.

[Dr. Scott Watier]
Okay. And the number one thing that you saw, so normal weight, middle age. So no insulin resistance, right? Yeah, right, right. Again, short term glucose came down benefit, ding, ding, ding, ding. And the HDL went up. Ding, ding, ding, ding, great. LDL came down awesome. But then again, triglycerides went up. Yeah, short term retest in six months, triglycerides are going to be down, right?

[Dr. Scott Watier]
They will come down. So this is the stuff that when we're looking at the research and we're looking at, how do we apply this to our life? Well, what are you going to run into when you start fasting? And the scale moves a little bit, but then you go get your yearly physical and your numbers are off. Yeah, it doesn't mean it's not working.

[Tommy Welling]
Yeah. Don't get scared away from what's working, right? Like keep doing what's working and yeah, that's cool because it can take some time for those things to balance out for a whole lot of reasons. And that gets back into what we oftentimes say, which is that we didn't get here overnight. We didn't get here needing to undo ten, 20, £50 or ten, 20, 50 years worth of metabolic change and increasing weight and increasing inflammation.

[Tommy Welling]
So let's, let's make sure we have perspective on the time that it takes to kind of undo these things. Do so like just, just some really promising things in here that show. The better we get at our fasting, the more consistently we're doing it, the more we can really move the needle in the right direction. I love that.

[Dr. Scott Watier]
And they even say here, large scale randomized trials of intermittent fasting regimens in free living adults are needed and should be last for at least a year to see if behavioral and metabolic changes are sustainable and whether they have long term effects on biomarkers, you know, just continue with that thought process, right? So by love this year, I love this part.

[Dr. Scott Watier]
So this is a lot of the stuff that we talk about. We've done episodes on all of this. Future studies should incorporate objective measures on energy intake, sleep and energy expenditure, assess numerous markers of disease risk. We talk about the episode where eight out of the ten top causes of death in the country are related to blood sugar imbalances.

[Dr. Scott Watier]
AS Yeah, and diabetes is one of those things on that list, but it's all the stuff related to it as well insulin, etc. And then enroll diverse populations who suffer from obesity and health related issues. So there isn't just a one overarching. This is fat, for instance, like creatine in muscle growth. Creatine is the most studied supplement on the planet.

[Dr. Scott Watier]
And it is it is known that it is the most effective and safe way to help your body create muscle gains. We know it. It is fact when it comes to fasting. There's a lot of hash posh. And that was kind of the takeaway from today's episode that don't get discouraged by the little things here and there focus on the things that you can control, simplify the process and stay consistent.

[Tommy Welling]
Yeah, I think part of simplifying is is taking just a little bit of perspective. One is what are you looking to do? Like are you looking to lower a certain marker that you heard cited in one of those studies? Are you looking to drop £5 or £25? Like like what's the purpose behind it? So then you can have some perspective on maybe how long it might take, but also the fact that if you just went back to exactly what you were doing before you did the fasting, before you got the result you were looking for, you're likely to go back towards the previous result, too.

[Tommy Welling]
So then the next question becomes, how do I adapt this for for long term sustainability? That's an important part of the equation, too, because if I if I go into this knowing that I'll change the method over time, it's not going to be the exact same that can feel even more like applicable and sustainable for me and more realistic to get to the goals I'm looking for.

[Tommy Welling]
So step one would be that a little perspective, but step two would be actually implementing something that starts to move the needle.

[Dr. Scott Watier]
That is consistent. Yes, not like a lot of these studies. Okay. That is consistent day to day.

[Tommy Welling]
Yet it shouldn't just feel random day to day. That's not that's not a great way to go about it. Like choose one if you're not really sure where to go. I encourage you download the fast start guide that we have on the website, the fasting for life dot com. It's going to help you with one of the most effective methods that we really like to keep it simple and effective, which is one meal a day.

[Tommy Welling]
It's simply understanding how to structure your day around one meal a day because that is a powerful, powerful way to lower blood sugar, lower insulin, and really get the needle moving, get the scale moving in a way that you can see yourself doing. And then you can start to work out some more of the details from there.

[Dr. Scott Watier]
One meal a day, fasting for fat loss a fat loss tool using one meal a day to lose the weight. So you've got one meal a day. You're like, I've done intermittent. I haven't seen a change. Okay, well, consistency, right? So we want to stay consistent. So we want to use one meal a day as a fat loss tool.

[Dr. Scott Watier]
It is going to stack the deck in your favor. It is going to give you consistency. It is going to allow you to insulate yourself, get in a good calorie deficit. It's going to give you some of the benefits that we just talked about and really focusing on just one main thing that you can do. So simplify, simplify, simplify, simplify.

[Dr. Scott Watier]
And that's why we feel one meal a day. Is that great on ramp into pushing that that weight loss and that motivation. So head to the website the fasting for life dot com you go to the resources you can head to the Facebook community group that we have created where it is like minded fasters. Most of them come from finding us and listening to the podcast.

[Dr. Scott Watier]
A lot of the fasting for lifers and the fasting for life. Life Stylers are in there. Tommy and I are in there. We've got great moderators, great conversation, encouragement, fasting buddies. You get the fast start guide in there as well so you can head there. It's in the show notes, we can email it to you, but we definitely do recommend if you've been off, you want to get back on, you want to go to the next level where you're even new to fasting.

[Dr. Scott Watier]
It is an absolute great place to start. So absolutely. Tommy, as always, fun conversation today. Thank you so much. Appreciate all of you guys listening and we'll talk soon.

[Tommy Welling]
Thank you. 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.

[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 and.