Ep. 126 - What Is The Best Alcoholic Beverage To Drink Once You Reach Your Target Weight? | Can You Maintain a Healthy Weight And or Body Constitution Using Fasting? | Free Intermittent Fasting Plan for OMAD

Uncategorized May 24, 2022

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In this episode, Dr. Scott and Tommy discuss the best alcoholic beverage to drink once you reach your target weight, can you maintain a healthy weight and or body constitution using fasting, can you use it for fat loss and body composition changes, and can you use it for diabetes reversal, can the OMAD be for a week, once a month or perhaps more.  

 

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Fasting For Life Ep. 126 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;05 - 00;00;47;24
[Dr. Scott Watier]
Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Walker, and I'm here, as always, in my good friend and colleague Tommy Welling. Good afternoon to you, sir.

00;00;48;03 - 00;00;48;28
[Tommy Welling]
Hey, Scott, how are you?

00;00;49;09 - 00;01;12;23
[Dr. Scott Watier]
Fantastic, as always, my friend. Excited for the conversation that we are going to have today. We have answered probably over 200 questions in the community group and in our continuity group over the last three to four months. And we are going to be picking out some of the highlights and the ones that we think are the most important and the ones that we get most often.

00;01;12;23 - 00;01;31;15
[Dr. Scott Watier]
So I think it's can be a fun conversation today. I'm excited about it. If you're new to the podcast, welcome to the Fasting for Life podcast, go ahead and check out the first couple of episodes. Episode zero and episode one give you some insight into their short into why we started the podcast, Who We Are, Our Journey and our story and our welcome.

00;01;31;15 - 00;01;54;08
[Dr. Scott Watier]
And for you guys, loyal listeners, the OGs. Appreciate you being on this journey with us as our introduction says, we want to keep this conversational, so we're going to be inviting everyone into the free community group that you can find in the show notes to continue the conversation about today's questions. And get the support that you are looking for on your fasting journey.

00;01;54;08 - 00;02;13;10
[Dr. Scott Watier]
I cannot believe we haven't been doing this sooner, but we're always trying to level up and hopefully today's conversation will be good as well. Tommy. So I'm going to spin the wheel, the virtual wheel here, and we've picked out five or six questions today. And first choice, tell me where you want to start. First choice is.

00;02;13;10 - 00;02;19;13
[Tommy Welling]
Is going to be with with with work and, and feeling those those physical like.

00;02;19;24 - 00;02;20;11
[Dr. Scott Watier]
Hmm.

00;02;20;20 - 00;02;42;13
[Tommy Welling]
Am I going to be able to do what I'm used to doing even when I'm fasting because I'm a little bit concerned. So this one said I work physically demanding job as a handyman because of the physical demands of my job. I'm scared to do those four fast days like go more than 24 hours because a lack of eating may cause me to be dizzy or lightheaded might cause me to faint.

00;02;42;13 - 00;02;45;17
[Tommy Welling]
I'm a little worried. Any way to remedy this.

00;02;46;17 - 00;03;08;07
[Dr. Scott Watier]
That is a great question. And I just had a thought in real time that in the summer here, when I go out to golf, I know it's not work, but it is 100 degrees right in the afternoon, which is the only time I can go yet. It's hot and it's humid and I actually love to walk the course.

00;03;08;07 - 00;03;35;26
[Dr. Scott Watier]
I don't do it as often as I used to. But I will tell you in thinking in real time that I don't get to play often. Three kids under five and a new baby right. But I'm hoping to and to build on biceps tendons. I'm really hoping to this summer to get back out on the course. But I now know that I feel way stinking better on these hot and humid days with just taking water, some electrolytes or some elements with me on the course and having no food.

00;03;36;08 - 00;03;56;14
[Dr. Scott Watier]
I feel incredibly better as long as I'm staying hydrated. So that's my first point here, is that if you're going to be out in the heat, you're going to you're going to be doing a physically demanding job. The the I to put this in the category, Tommy, of being one of those stumbling blocks or one of those speed bumps that doesn't allow you to feel confident in what you're trying to do.

00;03;56;14 - 00;04;17;03
[Dr. Scott Watier]
Right. Yes. Yes. And there's a bunch of them in the beginning with fasting, especially if you're talking to your friends about it. So this is one of those categories where the concern is, oh, low blood sugar, dizziness, faint. Right. That's very rare. Unless there's two situations. One, you have a genetic disorder or a condition or something going on with your insulin production that is going to force your blood sugar low.

00;04;17;03 - 00;04;37;09
[Dr. Scott Watier]
It's rare. A tumor, some type of genetic thing. Right? Yeah. The other more common concern is, well, I'm going to push hypoglycemia I'm going to push my blood sugar low. My body's going to it's just going to keep dropping. Your body has stop mechanisms in place. It's not going to do that unless you're on blood sugar lowering medications.

00;04;37;29 - 00;04;47;12
[Dr. Scott Watier]
The key here for this in my golf analogy is staying hydrated, but not just water using a trace mineral salt yeah.

00;04;47;13 - 00;04;52;16
[Tommy Welling]
Yeah. I feel like a little bit of trial and error goes a long way here.

00;04;52;21 - 00;04;57;15
[Dr. Scott Watier]
So don't do don't jump into the deep end like. Right. Wait in a little bit. Yeah.

00;04;58;03 - 00;05;29;12
[Tommy Welling]
Like slowly increasing the length of those fast or, you know, feeling a little bit of that using the salt or the electrolytes and feeling the benefit and and how it it improves the situation and how quickly and sometimes surprisingly, it will fix the situation and how you feel and then going, yeah, OK. Now I have a little bit more confidence to push that past a little bit longer, to go a little bit farther my next fast and then maybe to add some some additional activity on top of that.

00;05;29;16 - 00;05;42;21
[Tommy Welling]
So so again like yeah, like you said, wading into the waters, you know, before you're you know, maybe up on a ladder or doing full blown work in the summertime heat and on a on a longer fast. Right. Like that's a little bit on the deep end.

00;05;43;05 - 00;05;51;19
[Dr. Scott Watier]
And if you're not a water drinker, you definitely want to get some of that in before you it just be like, I'm just going to push it. Oh, I didn't drink any water today. Probably not the day to push it.

00;05;51;28 - 00;05;53;00
[Tommy Welling]
Yeah, yeah, yeah.

00;05;53;00 - 00;06;16;28
[Dr. Scott Watier]
Good point. So good stuff. All right. Cool. Another question here. We had a question that came in about alcohol. So the fourth macronutrient, right. And this is something that in the dieting world, there's different viewpoints on. We come from the camp that what is sustainable for you and how you want your ideal day, week, month or a year to look is what's going to be the right process for you.

00;06;16;28 - 00;06;48;24
[Dr. Scott Watier]
And that's why we love fasting and believe fasting can be applied to any lifestyle from vegetarian to carnivore and everything in between right. So if we're talking alcohol, what is the best alcoholic beverage to drink once you reach your target weight? The lesser of all evils, basically and I want to get down on my hands and knees and pray that it would be that the answer would would magically be when I open my eyes a double Kraft IPA like yes, I'm that guy I love.

00;06;49;06 - 00;07;12;10
[Dr. Scott Watier]
Like that is my go to or a good a nice glass of red wine or port post dinner. Like those are my go to, right? Yeah. And it's few and far between nowadays, but that's what I want it to be. And from a macronutrient standpoint and physiological effects standpoint, all alcohol is going to stop that burning. It's going to circumvent the natural ketone production.

00;07;12;10 - 00;07;29;23
[Dr. Scott Watier]
It's going to kick you out of fat burning. Depends on the amount and the type up to 1236 hours, sometimes even a little bit more. So I love the nuance in this question is like, all right, well what's the best? And then where is my deciding line going to be in terms of dosage and frequency?

00;07;30;03 - 00;07;48;15
[Tommy Welling]
Yeah. And what you just alluded to there is important to understand because if you are fasting and you are looking to lose weight, that alcohol consumption can set you back more than you would have thought. Even if you're used to tracking the calories, you go, wait a minute, that was only 400 calories worth of drinks that I had.

00;07;48;15 - 00;08;10;01
[Tommy Welling]
Why did I see this scale take up a pound and a half? You and there's there's a whole different host of things that are happening physiologically and like you said, kicking you out of that that efficient fat burning that you were just in means. Oh, man, I'm doing something very different here than than what I was doing before, even though I may not have taken in that many calories.

00;08;10;01 - 00;08;35;12
[Tommy Welling]
So I think that's that's that's really important to understand. And even when you're at that goal weight, you're you're you're looking to sustain that progress right there, understanding that you may not want to be intaking alcohol very as frequently as you might have in the past, especially when you were on a fat gaining part of your journey. This this may be very different because it might it's going to hit you differently.

00;08;35;17 - 00;09;11;22
[Tommy Welling]
It's going to affect your your results and your ability to sustain your results, too. So all that being said, I think the the lesser of all evil would be in taking the alcohol in its more purified form without without the additional sugars and additives and other things like that. So if you're wanting to intake alcohol, the the cleaner and purer it is, the better so that you're not bringing these other things in that have to add in a blood sugar spike and an insulin spike on top of the calories from the alcohol that you're bringing in.

00;09;11;22 - 00;09;15;11
[Tommy Welling]
And I think that would be your your best first priority there.

00;09;15;19 - 00;09;39;02
[Dr. Scott Watier]
Yeah, the hard spirits. So, you know, the the vodka's the wrong the you know, Bacardi Tequila, right? Those types of things. The hard spirits, right? If you're looking for a wine, there is a great company, dry farm wines, and they are lab tested, low sugar, no additives. They're a little bit lower in alcohol. 12 and a half, 13%.

00;09;39;02 - 00;09;59;19
[Dr. Scott Watier]
But they taste incredible well and I've done CGM testing with these and I've it is not take me out of ketosis having a glass at that second glass. It depends but having a glass of those dry form wines has been incredible. They're incredible customer service. It's a subscription service so you can turn it on and off at any point in time.

00;09;59;19 - 00;10;20;09
[Dr. Scott Watier]
There's not like a monthly thing you have to hit. You can order six to 12 bottles. It is a little bit more costly, but for special occasions that's what we do around the holidays. Cool. My parents 50th anniversary that kind of thing. So we can really enjoy the event without feeling the guilt and the shame of I'm just going to have a six pack of IPAs and, you know, be off the wagon for two weeks right.

00;10;20;09 - 00;10;44;12
[Dr. Scott Watier]
So right. If you're looking to get really hone in and like visually see it, right? We talk about this, you know, willpower versus discipline and self-accountability knowing what it is that you're doing we're going to do a whole episode. We've had this on the docket for a while about alcohol breaking down the physiology. But looking at it from a carbohydrate or a fat perspective, so just Google Alcohol calculator and go put in follow.

00;10;44;12 - 00;11;04;01
[Dr. Scott Watier]
It's two things. Put in the two data points, either the fluid ounces and the alcohol percentage, right? And click which one you want it to be calculated hours. And if you're doing low carb, just look at what one ounce of liquor turns into and it's just going to give you some self-realization of like, OK, this is where I'm at and then you can make a better decision.

00;11;04;01 - 00;11;26;22
[Dr. Scott Watier]
Which then leads to the second point for me, which is what are those swaps that you can make so instead of tonic, use soda water, right? With some fresh, fresh lime instead of, you know, the, the, the sugar filled ginger beer, go ahead and find the more natural forms there are low lower sugar ginger beers out there if you're making like a Moscow mule, right.

00;11;26;22 - 00;11;47;17
[Dr. Scott Watier]
Or if you're doing like a more fancy mojito or something. Right. Make your own simple sirup at home. So then you can, you know, you can control what that sugar content is, right? Yeah. And even like there's there's there's low lower sugar, lower quinine based tonics on the market now, right? So you just need to put some intention behind it.

00;11;47;17 - 00;12;04;10
[Dr. Scott Watier]
Right? Because if, you know, celebrations, you know, maybe you have a favorite restaurant, you go to it with your husband or wife every week. Like you want to enjoy that. You want to live right you want you want fasting to be a part of your life and not your diet plan. Right. So right. Getting to answer the question, right?

00;12;04;10 - 00;12;07;20
[Dr. Scott Watier]
We have but I love that nuance in between yeah.

00;12;07;20 - 00;12;23;26
[Tommy Welling]
Me too. And, you know, even even like if we go out to, let's say, a Mexican restaurant here in Texas, you like to get a margarita is like, oh, my gosh, like not only do you have the alcohol, you have all these things mixed in it. Maybe agave sirup is like like super sweet tends to be kind of the taste profile.

00;12;23;26 - 00;12;57;01
[Tommy Welling]
But if I'm if I'm trying to lose weight or trying to maintain my results after losing weight, I better be careful with those regular margaritas. So. So asking for half sirup or a skinny on the. Yeah. Easy on the sirup skinny or substituting one of the fruit juices in a little bit of that instead of some of the heavier Sirup can go a long way for for controlling the the insulin and the blood sugar spikes still getting the, the, the desirable effect of the drink that I that I want and and also maintaining my results in the process.

00;12;57;22 - 00;13;20;29
[Dr. Scott Watier]
Love it. Love it. All right. So that was Donna's question. The first question came in from Juan. Appreciate that guy's angles. Here we go. We go to Sandra. Hi. Recent listener to your podcast would like to join a challenge in the future. Not able to make it work right now. Totally cool. We do them every eight weeks. We have them coming up here shortly.

00;13;21;12 - 00;13;40;09
[Dr. Scott Watier]
I'm willing to go out alone, but I have a couple of questions that I'm unable to find information on. So this is exactly why we started the podcast to begin with. Right? So how long do you continue on this diet? OK, first of all, yeah. Thank you, Sandra, for that word. Is this for life? She put it in quotes, love it.

00;13;40;09 - 00;13;44;04
[Dr. Scott Watier]
Or can the Nomad be for a week, once a month, or perhaps more?

00;13;45;00 - 00;13;45;06
[Tommy Welling]
Hmm.

00;13;45;20 - 00;13;58;02
[Dr. Scott Watier]
And I responded to the email and I don't like to just default to this. Tell me about my original answer. My first thing and then I unpacked a little bit was your first question is really dependent on your goals.

00;13;59;05 - 00;13;59;16
[Tommy Welling]
Yeah.

00;14;00;10 - 00;14;23;20
[Dr. Scott Watier]
It's a lifestyle, right? So can you maintain a healthy weight and or body constitution using fasting? 100%. Can you use it for fat loss and body composition changes 100%. Can you use it for diabetes reversal? 100%. Right. So it depends on where you are in your weight loss journey. Are you at maintenance and all of the steps in between.

00;14;24;02 - 00;14;45;05
[Tommy Welling]
Right? Yeah. Well, so when I, when I start hearing a question like that, it comes up pretty often. I hear it in everyday conversations too sometimes, which is like, Yeah, but how do you, how do you make it a lifestyle? Or That seems extreme to be a lifestyle. But the cool thing about fasting is it's very, very adaptable.

00;14;45;12 - 00;15;10;08
[Tommy Welling]
So even, even that maintenance piece and you go like, OK, well, how did I get here? Or What should I do to maintain my results? So should I do two meals a day? Should I do three meals a day? What's the right way to get in all the nutrients, all of the calories that I need, all of the the all the macros and all of the vitamins in a sustainable way and not feel like I have to worry about what's going on on the scale all the time or am I going to regain the weight.

00;15;10;08 - 00;15;31;27
[Tommy Welling]
So so the cool thing is you can adapt it in in multiple different ways. But like an easy way to think about that would be if you used to eat three meals a day or three meals a day plus snacks like like many of us do or did then just compressing. Yeah, did then then just a portion of that being eliminated.

00;15;31;27 - 00;15;41;11
[Tommy Welling]
So like a smaller eating window. So maybe so a lot of people maintain their results with like a 16 eight kind of window or maybe an 18 six type of window.

00;15;41;11 - 00;15;53;11
[Dr. Scott Watier]
24 even. Sure. Warrior the warrior, I don't know why. So I still have to this day look up why it's called the Warrior One. Yeah, but anyway. Yeah, £20 hearts for yeah it does. Yeah. 20, 20 hours of fasting. 4 hours of eating. Yeah.

00;15;53;24 - 00;16;01;00
[Tommy Welling]
Yeah, that can be a good way. And for some people that, that opens up like grazing opportunities that can be a really slippery slope.

00;16;01;00 - 00;16;01;24
[Dr. Scott Watier]
Right, right.

00;16;02;01 - 00;16;19;03
[Tommy Welling]
So if that's the case and you look at it going four hour window, that, that sounds like that might lead me down my old habits, my old paths. So then, so then don't look at it like that and just go, well, maybe I'll, I'm doing two smaller meals or two medium sized meals on either side of that four hour window.

00;16;19;03 - 00;16;34;16
[Tommy Welling]
So I'm no wait 20 hours. I'm going to have a small to medium sized meal and then three to 4 hours later I'm going to have one more and then and then that'll be it. I'll set another 20 hour timer and just some cool ways to keep it simple and sustainable for long term success.

00;16;35;04 - 00;16;50;23
[Dr. Scott Watier]
And that speaks to the second part of your question. Or can the Nomad be for a week, once a month or perhaps more? Well, I mean it can be more just depends on what we like to call the fire factor. Like how quickly do you want to lose the weight? How comfortable are you fasting how many repetitions have you got under your belt?

00;16;51;07 - 00;17;14;08
[Dr. Scott Watier]
What is your end goal look like? I mean, it's it's really an individual kind of decision. And Omar can get some people there, right? It really can't be. For me, it was anywhere between, you know, 2218 to 22 hours fast, 20 to 22 hour fast. When I pushed through from 16 to 20, did some eighteens just because of like a launchers a little earlier or dinner was a little later.

00;17;14;08 - 00;17;14;23
[Tommy Welling]
Or whatever.

00;17;16;24 - 00;17;38;29
[Dr. Scott Watier]
But really anywhere up into. Which is the last question I'll go over here in a few minutes. Up until that 72 hour mark, up until there is really where I got most of my traction and was able to see those changes. And that's what we see in the people that have joined the challenges and that are in the community group and in the continuity group is the consistent see over time is what gets the results.

00;17;38;29 - 00;17;50;16
[Dr. Scott Watier]
So however you want to paint that picture, you're just going to have to try some things. So take some action, get some results, or don't get some results, and then use that to then make the next decision.

00;17;50;16 - 00;17;51;13
[Tommy Welling]
So yeah.

00;17;51;21 - 00;18;04;26
[Dr. Scott Watier]
If you want to do 36 hour fights once a week, great. If you want to make sure that you have a non-negotiable on a Monday excuse me on a Sunday because you have a family brunch, great. You're just going to have to. That's where the lifestyle component comes in versus the diet component.

00;18;05;08 - 00;18;39;19
[Tommy Welling]
Yeah, true. True. Like for me personally, I like to make sure that I have at least a 24 hour fast going into a day night like because but I don't want I don't want it to be too super long because I don't want to have to think about how to break that fast too much. But at the same time, I don't want to have just eaten the previous meal or even like, like very much late in the previous day because I'm not going to feel as, as good and as high energy and as just kind of like in the moment during an important day of the week for me personally.

00;18;39;19 - 00;18;55;21
[Tommy Welling]
So, so I mean, that's, that's one thing that that I have that's an important non-negotiable that comes up each week and so I kind of my my maintenance plan is is built around a few of those important non-negotiables for me. So I think there's there's some good trial and error there, but there's a lot of cool flexibility and fasting.

00;18;55;21 - 00;18;57;17
[Tommy Welling]
I love that. I love that part of it.

00;18;58;04 - 00;19;20;05
[Dr. Scott Watier]
I agreed. And that's why I love that question because it speaks to that. So, yeah. All right. Two more questions here. We got a question coming in from Beth. And this is going to go out to a lot of you listeners that have been on this weight loss journey. Regardless if you're on the fasting journey, you're new to it or you've been on it and you life got in the way and now you're trying to regain the traction.

00;19;20;05 - 00;19;42;04
[Dr. Scott Watier]
Like, I really like the conversation that's going to come out of this. And I appreciate best transparency here is really need some encouragement. I've gained back what I lost. Can't seem to stay on schedule wondering if I'm not one of the 5% that can that can do this, meaning we reference the 5% of people that can lose the ideal weight for those that are trying to lose and keep it off for up to two years.

00;19;42;15 - 00;20;15;08
[Dr. Scott Watier]
Right so getting in to that, operating outside of the status quo, you're the salmon swim. Well, no, all salmon swim upstream. That's a bad analogy. So you're you're the outlier. OK, let's use the word outlier that's being able to obtain the 5%. And the first thing I love about this is that she reached out for help. Yeah. So she is self aware and that is a huge, huge, huge starting point, especially when we unpack that conversation between willpower and discipline to get from always having to say, I will and I won't.

00;20;15;09 - 00;20;47;19
[Dr. Scott Watier]
Right. The two weakest forms of willpower to get from that into having discipline which is training and consistency that gets an outcome. You have to have that. Aha. OK, I'm ready to change. I know I haven't succeeded and we like to take that as a failing forward moment and say, OK, well now what do you do? Because a lot of people are going to go dove right in and we'll set a bad phrase, turn of phrase.

00;20;47;19 - 00;20;54;28
[Dr. Scott Watier]
I almost did it and just go crazy all out gas pedal but that's typically not going to work for most people.

00;20;55;16 - 00;20;56;05
[Tommy Welling]
Yeah, and.

00;20;56;05 - 00;21;01;06
[Dr. Scott Watier]
I'm going to do a 40 hour, 40 day fast because I've been off the day for six months now, right? No, no, no.

00;21;01;17 - 00;21;28;04
[Tommy Welling]
Yeah, that's that's, that's unlikely to, to really help like short term or long term. And so just, just the way that this conversation starts is really needs some encouragement here. So here is your encouragement, Beth. You are going to be able to do this. You just haven't quite put all of the pieces together. But here you are ready to go once again and go, yeah, you know what?

00;21;28;10 - 00;21;53;05
[Tommy Welling]
I don't know exactly what I need to do, but I know I need to do something and I've had success with this in the past, so I think I'm on the right track here. And you absolutely are. There's probably just a few small little tweaks maybe a part of the emotional connection to food kind of that relationship to food equation might be might be creeping in a little bit.

00;21;53;23 - 00;22;15;24
[Tommy Welling]
For me, it was it was grazing. And for a lot of folks, it can be grazing related as well. Like Slippery Slope, heart to kind of close the window sometimes. So where we start off with, I really need some encouragement. Well, that that reminds me of of thinking that we need to wait for the motivation to take the next action.

00;22;16;01 - 00;22;37;26
[Tommy Welling]
But in fact, we need to start with a small action that we can do today. Then see a small result that ends up giving us some motivation to continue the process. So I'm going to encourage you, Beth, take a small action today. Like setting your timer, not even worrying about which meal am I going to am I going to skip next or when am I going to eat next.

00;22;38;01 - 00;23;07;17
[Tommy Welling]
But just just set your timer and just say, well, you know what? I'm going to have lunch today. I'm going to have dinner today. Set it for that next meal. Something that you can easily do, easily wrap your mind around right now when you're taking this first step and just do that and then take that step again tomorrow and maybe build in one or two more over the next few days and just keep building those discipline reps until you you gain a little bit more confidence and keep taking additional action from there.

00;23;08;15 - 00;23;14;15
[Dr. Scott Watier]
So that was the first part really need some encouragement. Right. The second part here is I've gained back everything I lost.

00;23;15;21 - 00;23;16;02
[Tommy Welling]
Yeah.

00;23;16;19 - 00;23;37;29
[Dr. Scott Watier]
You've lost it. Guess what? That means the next time you go to lose it, you have the framework because you have been successful. A lot of the times we focus on the negative, we focus on the failure, we focus on the binge, we focus on the sugar food, we focus on the outside stress. I can't stay on schedule.

00;23;37;29 - 00;24;06;00
[Dr. Scott Watier]
I'm set. Yeah, all of the. All of the noise. Right. The internal and external motivators and goals and the outside world. Right. And all of those those forces combined stress and family and all of that. Right. You've been successful. So what I'm encouraging you to do on top of what Tom has just said is take that small action is go back and detail what you did when you were successful to lose the weight.

00;24;06;11 - 00;24;25;25
[Dr. Scott Watier]
Yeah. We don't need to recreate the wheel here. You need to take a small action, get a small result to get the motivation. What's going to even further the action to be a bigger action or a repeatable action is to go and say, OK, I did this then because I did this. Let's say it was three months ago, right?

00;24;26;07 - 00;24;37;05
[Dr. Scott Watier]
Yeah. What did you do what gave you success in those steps and those actions that you took? Yeah, and guess what? Your brain's going to go, Oh, I've done this before, right?

00;24;37;10 - 00;24;39;00
[Tommy Welling]
This feels like I remember this.

00;24;39;00 - 00;25;03;09
[Dr. Scott Watier]
Yeah, I can get back on the bike, right? Yeah. And the more times you can get that repeatability, the more that want the I want portion of willpower, that muscle portion that can be strengthened, then turns into a sustainable long term result. And for some people, it takes more cycles of falling off the bike than others. It just depends on where you are in your journey.

00;25;03;09 - 00;25;09;13
[Dr. Scott Watier]
So I love, love love this conversation. So do.

00;25;09;13 - 00;25;35;20
[Tommy Welling]
I. And Beth, one last point. When you're saying I wondering if I'm not one of the 5% that can do this. No, no, no. You're doing exactly what that 5% did. That 5% stumbled and stumbled and got back on the bike and did it again and learn from the past success and had a short memory for the past failures and kept going to the next version and doing it again.

00;25;35;25 - 00;25;58;05
[Tommy Welling]
And getting back up whenever we fall off of that bike. So that's what the 5% is doing and that's what you're doing here by reaching out and taking those actions and seeing what's working and going back to when it was working. So keep doing that. And you're absolutely in that 5% club already, regardless of what you've gained or what you've lost in the past, that doesn't matter.

00;25;58;14 - 00;26;03;21
[Tommy Welling]
The past is the past. I have a short memory for that. You're in the 5% club already. Keep going forward.

00;26;04;10 - 00;26;21;19
[Dr. Scott Watier]
Yeah, I want you to identify yourself as being in the 5%, because to your point, Tommy, I don't think we've ever talked about it this way, is that the 5% got to be the 5% by going through all of this. Like they didn't just magically wake up one day. P magic weight loss pill boom ideal me. Got it.

00;26;21;19 - 00;26;23;17
[Dr. Scott Watier]
I'm going to maintain it the rest of my life. Right?

00;26;23;18 - 00;26;25;18
[Tommy Welling]
But that's what it was. Yeah. From the outside, right?

00;26;25;18 - 00;26;49;08
[Dr. Scott Watier]
They had to figure it out. And fasting has done that for us and all the people that we've encountered along the way, along the journey that get the results. So I absolutely love that. I love your transparency and you are one of the 5% because you are on that journey. You just got to take go back, take a little bit of reflection, highlight the things that you did right.

00;26;50;03 - 00;26;51;19
[Dr. Scott Watier]
And hopefully this is encouraging for you.

00;26;51;19 - 00;26;52;16
[Tommy Welling]
So yeah.

00;26;52;28 - 00;27;11;05
[Dr. Scott Watier]
The last question really talks about the long term plan or part of the long term plan. And this came in from the community group. This is from Jennifer and it said Morning, everyone. I have a question I would like your input on if you start a fast, say, 72 hours and I do not feel hungry overall feeling great when you reach your goal.

00;27;11;05 - 00;27;27;26
[Dr. Scott Watier]
So when you get to the seven hour mark, do you keep going or stop don't undone love this question. Not sure if anyone shares the same experience. I really find myself hungry these days, almost like the less I eat, the less I want to eat. It was quite an unexpected feeling than I imagined when I started trying fasting back in mid-March.

00;27;27;26 - 00;27;32;13
[Dr. Scott Watier]
Thank you in advance for your help and I want to call this.

00;27;33;22 - 00;27;34;07
[Tommy Welling]
The.

00;27;35;02 - 00;27;40;08
[Dr. Scott Watier]
What was the word I was going to use? Tommy can't remember it. The the point of diminishing return.

00;27;40;14 - 00;27;41;14
[Tommy Welling]
Yeah, yeah, yeah.

00;27;41;23 - 00;27;48;16
[Dr. Scott Watier]
And have a conversation around the physiology of what's happening and the long term sustainability and the mindset that goes into it.

00;27;49;03 - 00;28;11;11
[Tommy Welling]
Yeah. You know, so this is cool. It's this is a cool question. I remember feeling this way like on my first or second or third 72 hours fast as well because that can, that can really be like a I'm venturing out into the unknown here. I'm not sure what this is going to feel like and what the scale is going to do on the other side and how I'm going to break this fast and, and all these questions kind of come up.

00;28;11;11 - 00;28;27;12
[Tommy Welling]
But, you know, if you find yourself in the middle of one of these longer fast, then it is fairly common to go. Yeah, well, you know what? I was planning on breaking my fast today at 6 p.m. but I really don't feel like it. I feel like I might feel worse after I do that versus how I feel now.

00;28;27;22 - 00;28;51;25
[Tommy Welling]
And there's a lot of cool things going on at that 72 hour mark. You have high brain derived neurotrophic factor, you have decreased brain fog. You might feel like you're firing on all cylinders adrenaline is is higher than it was 48 or 72 hours ago. Growth hormone is higher. Metabolic rate is a little bit higher than it was 48 or 72 hours ago.

00;28;51;29 - 00;29;11;14
[Tommy Welling]
Like all these cool things are happening and you go, Yeah, well the last time I ate I felt sluggish, lethargic, like oh, maybe I felt like I needed to take a nap, especially if you have more weight to lose. I used to feel like that all the time. So. So you're looking at these two flip sides of the coin going Well, why would I want to break less last year?

00;29;11;23 - 00;29;42;17
[Tommy Welling]
But at the same time, if there's there is a point and it's right around this time around that 72 hour mark where a lot of the markers start to turn back towards their normal baseline or start to decrease from from a high point like the growth hormone, like the adrenaline. And so it's important to have a plan to actually break that fast and maybe it's not quite at that 72 hour mark whenever you're you're in and maybe that's not the perfect time but having a plan for it.

00;29;42;17 - 00;29;50;03
[Tommy Welling]
And then on the other side of that, what you're going to do after you break that fast, I think is almost more important.

00;29;50;29 - 00;30;15;05
[Dr. Scott Watier]
So before we get to the breaking part, because I love that it's a two part, two part explanation is just to be really clear the blood glucose and insulin is going to is going to spike through the circadian rhythm the first few days. And by like day four or five it's going to bottom out. Yeah. So you're not going to decrease insulin or blood sugar like any more like it's going to get to its level and kind of bob.

00;30;15;05 - 00;30;16;26
[Tommy Welling]
And weave a little bit. Right, right.

00;30;17;08 - 00;30;52;28
[Dr. Scott Watier]
The autophagy excuse me, the HGH and the growth hormone, right. Are going to peak a day through the weight loss and ketones are going to kind of be flat flat, flat, flat, flat over the first 18 to 20 hours and then spike and then you're going to plateau around day three again. And then from there, if you just continue to do like a 40 day fast, they would, you know, they continue to tick up and eventually your ketones would plateau and your weight loss would slow because now you've burned through the short term energy storage you burn through the glycogen, the freezers empty, the cupboards are bare, right?

00;30;52;28 - 00;30;55;25
[Dr. Scott Watier]
You're tapping into that visceral fat that, that deeper fat, right?

00;30;56;06 - 00;30;56;17
[Tommy Welling]
Yeah.

00;30;56;18 - 00;31;38;26
[Dr. Scott Watier]
But at this point around three days and it's a little different for everybody. You're going to be switching from metabolism, boosting journaling, growth hormone lean muscle protecting body enough spiking brain derived new trophic factor in the removing of the brain fog in the energy you're going to see maybe you're sleeping, improve. But then when you get past this point, then your body's going to start doing more of the deep physiological work like intestinal stem cell regeneration, immune system, musculoskeletal stem cell proliferation, larger decreases in inflammatory processes, autoimmune resetting, insulin sensitivity, boosting autophagy, socially regeneration, right.

00;31;38;26 - 00;31;57;19
[Dr. Scott Watier]
All of those things are going to increase. So you're going to get to a point where this is it when to break the fast, and then we'll get into the what you're going to do after, whether or not to stop, you're going to get to a point where. So it depends on your goals going into it, but the open ended nature of it, you're going to get to a point possibly where you're ketones get to a certain level and your blood sugar gets low.

00;31;57;19 - 00;32;16;01
[Dr. Scott Watier]
You're going to get into a what's called a deeper level of ketosis that is not ideal for weight loss. Yeah. So you're going to be and this happens, this has happened to our moderator, Casey, this is happens in the group is it happened to me or I get to day five and I just don't feel great and my blood sugar is low.

00;32;16;01 - 00;32;37;24
[Dr. Scott Watier]
My psyche, which is the, the, the relationship between glucose and ketones is really low. And I'm now in a deep Sarah pubic level of ketosis well sometimes it can, it can suck being there and you're not going to feel great. So you're probably unless you have a different goal related to weight loss or maintenance, then you, you don't really need to be there.

00;32;37;24 - 00;32;42;03
[Dr. Scott Watier]
And in my opinion all that often, maybe one time a year is like a reset, right?

00;32;42;03 - 00;32;42;17
[Tommy Welling]
Yeah.

00;32;42;27 - 00;33;09;23
[Dr. Scott Watier]
So that's I guess the last piece of perspective would be when is the juice not worth the squeeze? Right. And is if it's for weight loss doing just 40 days that you're going to get some incredible freakin results. I hope you document it right. Yeah. Yeah supervised OK don't just do it on your own right. Especially if you're new but how what is the sustainability piece which then lends to your point of what is your plan post fast.

00;33;10;09 - 00;33;34;05
[Tommy Welling]
Yeah because I I've heard a lot of folks talk about these ladies longer fasts, especially as you alluded to for like ripping off the Band-Aid. Like I, I really feel like I need some sort of major reset. I think I'm just going to do a ten day fast. And then coming off of that, well, like we, we, we tend to go back to previous habits.

00;33;34;05 - 00;34;12;13
[Tommy Welling]
We tend to go back to to homeostasis to a balance point. And that ebb and flow after a ten day fast, usually for most people doesn't end up in much of a net fat loss. In fact, it can it can sometimes be a net fat gain over a matter of weeks to months in the future. And that's exactly why we really need to have a plan, especially on the longer fast for not only for how are you going to break that fast and when and even if you do change the target a little bit because you extend it because you're feeling great and you just don't want to break that fast just yet, that's fine.

00;34;12;25 - 00;34;23;18
[Tommy Welling]
But understanding that you won't be able to avoid eating indefinitely, right? Not that nothing you necessarily want to, but you can almost be scared of breaking the fast, I think.

00;34;23;18 - 00;34;23;24
[Dr. Scott Watier]
Right.

00;34;24;00 - 00;34;46;27
[Tommy Welling]
And that comes back to that emotional connection to food. And especially if you have grazing habits like I do, then, then it can be like, well, I'm avoiding the temptation because once I open the window, once I break the fast, I'm worried that it's going to be a slippery slope. So having so defining a plan for the back end of that of that fast is an important part of the process too.

00;34;47;19 - 00;35;11;07
[Dr. Scott Watier]
Yeah. 100%. And you know, breaking your fast, slowly, doing some if if you don't do extended fast greater than 72 hours often you know, using bone broths, fermented foods, handful of almonds starting small you know some crisps cruciferous that's a tough one. Tongue twister type of stuff to begin with. I want to say cruciferous stuff, you know, and just having a plan for it.

00;35;11;07 - 00;35;38;18
[Dr. Scott Watier]
Right. So the the the freelancing portion of extended fasting can can come with its own learning curve. And I just love that conversation. I love the question and the engagement on that question in the community was fantastic, which is where we're going to send you guys. Now, as we wrap up today's episode is if you want to continue the conversation, learn some insights, get some questions answered, there is a discussion post in our free Facebook community, Fasting for Life Community.

00;35;38;28 - 00;35;57;25
[Dr. Scott Watier]
It's pinned to the feature tab on Facebook. You can click the link in the show notes Tommy and just really, really, really great questions, so keep them coming. If we haven't gotten to it recently, it means we may have missed it, but really excited to continue the conversation. In the group and just excited that there are so many people on this journey with us.

00;35;58;08 - 00;36;16;08
[Tommy Welling]
Yeah, because absolutely like support and encouragement and feedback are really, really an important part of a fasting journey. So I just love how those pieces kind of come together. And so thank you guys for the questions and I appreciate the opportunity to to to be here with you on this journey. So it's just really cool.

00;36;16;23 - 00;36;37;09
[Dr. Scott Watier]
Yup, yup, yup. Awesome, awesome, awesome. As we wrap up today, Tammy, thank you as always for the conversation. You guys know we will be dropping episodes every Tuesday as we have for however hundreds of episodes we're into now. Just appreciate y'all listening to the new fasting for Life Fam, the OG listener. We appreciate each and every one of you set your timer.

00;36;37;09 - 00;36;41;12
[Dr. Scott Watier]
You know what to do. Come see us in the community group and we'll talk soon. Thank Circle.

00;36;41;19 - 00;36;56;24
[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 be 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.

00;36;57;16 - 00;37;11;02
[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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