Ep. 127 - Cardiometabolic Benefits of Fasting | Effects of Intermittent Fasting on Health, Aging, and Disease | Free Intermittent Fasting Plan for OMAD
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In this episode, Dr. Scott and Tommy discuss the cardiometabolic benefits of fasting, the effects of intermittent fasting on glucose and lipid metabolism, the effects of Intermittent versus continuous energy intakes on insulin sensitivity and metabolic risk in women with overweight, and the effects of intermittent fasting on health, aging, and disease.
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Reference Links:
https://examine.com/members/summaries/issue/april-2022/summary-94ggb0/#ref6
https://pubmed.ncbi.nlm.nih.gov/28091348/
https://pubmed.ncbi.nlm.nih.gov/30569640/
https://pubmed.ncbi.nlm.nih.gov/31881139/
Fasting For Life Ep. 127 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;09 - 00;00;47;23
[Dr. Scott Watier]
Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Walker, and I'm here, as always, am a good friend and colleague, Tommy Welling. Good afternoon to you, sir.
00;00;48;00 - 00;00;48;27
[Tommy Welling]
Hey, Scott, how are you?
00;00;49;09 - 00;01;17;12
[Dr. Scott Watier]
Doing fantastic, my friend. As always, I'm excited about today's episode and today's conversation. It is going to be a winding path through the cardio metabolic benefits of fasting and different research articles, but more importantly, the action that we can take to continue to level up our fasting skills and make fasting a long term solution to weight loss and health and making it a lifestyle.
00;01;17;12 - 00;01;38;12
[Dr. Scott Watier]
So if you're new to the podcast, welcome. If you want to learn more about why we started it and who we are. The first two episodes, Episode zero and episode one in about 30 minutes, you'll know our entire story what our intentions are, where our heart lies, what our journey looked like to end up here. And we want to welcome you to the Fasting for Life family for you.
00;01;38;12 - 00;01;51;24
[Dr. Scott Watier]
Long term listeners. You repeat offenders that keep showing up because you like what you hear. We really appreciate you all the feedback, the comments. We prefer the five star reviews, but we also like honesty as well. So we are happy that you are here.
00;01;51;25 - 00;01;53;20
[Tommy Welling]
Five star reviews are honest too, right?
00;01;53;27 - 00;02;16;08
[Dr. Scott Watier]
They are. They are, yeah. But we just prefer those, right? So drop us, drop us. One drops comment send us a message. One of the things that we attempted to do and attempt to do every single week is bring you something that is topical, that is actionable, and that you can just implement right now and know that you are continuing to do what's right on your fasting journey.
00;02;16;08 - 00;02;36;05
[Dr. Scott Watier]
So yeah, with today's conversation, timing it's interesting because we were looking through, you know, combing the interwebs for different fasting topics. And I think we're on episode hundred and 20 something now right so it's like, All right, have we talked about this before it? What, how are we, what lens are we looking through it? What are the fasting benefits?
00;02;36;16 - 00;03;01;21
[Dr. Scott Watier]
Is there a good outcome a bad outcome? Is it applicable to what we do and how we live our lives? So today it's fun because when we first started looking at this, we looked at the cardio metabolic benefits of fasting and then we started to dove into this this article summary, this narrative review, and we're going in a bunch of different directions body weight reduction, blood pressure, insulin resistance, oxidative stress, free radicals, plasma lipids.
00;03;02;00 - 00;03;33;08
[Dr. Scott Watier]
I mean, it's just going to. Yeah, cognition, it's just going to keep going. But it's really cool because it, it opened up the ability to really land in a place where a lot of the struggle and the sticking points to making fasting work for you are kind of interwoven into these different articles and conversations. So I think it's going be fun and I'm going to let you kick it off with the kind of takeaway from the original thought of, OK, cardio metabolic benefits, what does that look like and what are they?
00;03;33;26 - 00;04;10;04
[Tommy Welling]
Yeah, the cool thing is here that they were they broke up fasting into three different categories that are popular ways to go about fasting. So an alternate day fasting type schedule of five to diet, quote unquote schedule and a time restricted eating like more of us 16 hours fasted 8 hours of a of a feasting type of window and then looking at the the benefits of those they what they found was all three were beneficial for blood pressure and for lowering insulin and lowering insulin resistance levels.
00;04;10;13 - 00;04;45;12
[Tommy Welling]
So that's that's super cool, very promising. But the interesting part that I found was the ads and 52 had decreased LDL decrease triglycerides as well. But those were correlated with the amount of weight that was actually lost, whereas time restricted eating going up to that 8 hours fasted point showed less than 5% weight loss in the trials. So it's not reaching like a substantial clinical type level, whereas the ads and the 52 did.
00;04;46;00 - 00;05;07;04
[Dr. Scott Watier]
Well OK, man. All right, let's unpack this. This is going to be fun. By the way, the images in this review are terrible. So the visual representation of these fasting schedules is really important. And that's how we started. We started making customized fasting schedules way back in the day for for people that were looking for help. And we realized that the customization, the individualization wasn't there.
00;05;07;04 - 00;05;34;00
[Dr. Scott Watier]
And then it was just like, all right, here's your schedule. But it never really resulted in a change or a long term habitual change that resulted in long term results. So looking at this, just unpack a little bit about that. And I love that the it's interesting that the try and they said in the summary, the one of the downfalls is that there aren't a ton of human trials and the ones that are are limited in their scope, in their competitiveness.
00;05;34;09 - 00;06;05;28
[Dr. Scott Watier]
So the Tier three studies were not clinically significant for weight loss. So if you're looking out there going, well, I could do my own caloric restriction low and slow, eat every day or workout five, six days a week, get my steps in or I could implement fasting the tree study the time restricted eating right. And that's the variability between you know like a 68 where you fast for 16, you eat for eight, your eating window, your consumption window, your nutrition window, as we like to call it, is 8 hours all the way down to about 4 hours.
00;06;05;28 - 00;06;29;06
[Dr. Scott Watier]
Right. Which is what we would say is a warrior as a 24. Right. There is a lot more opportunity for misstep in terms of consumption if you're not really careful in honing in on what you are consuming. So you really just taking fasting and some some some windows and you're putting it into a caloric restriction calorie and calorie alert model.
00;06;29;15 - 00;06;55;10
[Dr. Scott Watier]
So I'm not surprised that the article it's not clinically significant in weight difference which is the 52 diet five days a week you eat normally air quotes based off of your TDP. So your total daily energy expenditure and then the two days are you're allowed up to 500 calories for women and 600 calories for men. And what we would recommend is actually fast completely on those days, right?
00;06;55;10 - 00;07;21;13
[Dr. Scott Watier]
Because you get that extended fasting window a little bit. But for the for the spirit of this discussion, what we're talking about in the articles that they reference, those were the parameters. But one of the are the registered dieticians commented on the ad, the 52 diet being difficult to stick to. And she mentioned that it was her comment was based on the fasting days were the more difficult part.
00;07;22;09 - 00;07;40;07
[Dr. Scott Watier]
And I'm sitting here going well no in my opinion it's it's it's the feasting days, the normal days because you need to know what tddi is. You need to track it, you need to weigh you need to plan right. And with fasting, it gives you that freedom and that wiggle room in that buffer, right? And then we're going to go into all the other physiological benefits.
00;07;40;07 - 00;07;53;26
[Dr. Scott Watier]
But just from a time standpoint, and a mental aptitude and tracking and all of that, it's it's in my opinion, more difficult on the five days when you're eating normally than it is on the do days unless you eat the exact same thing every single day and every single time.
00;07;53;26 - 00;08;01;01
[Tommy Welling]
Yeah. Yeah. And that's that's where I got to whenever I was doing like meal prep four or five, six times a day. I just go eight.
00;08;01;01 - 00;08;02;01
[Dr. Scott Watier]
Hours on Sundays.
00;08;02;01 - 00;08;13;18
[Tommy Welling]
Yeah. Yeah. So I just got to a point where I'm just eating the exact same thing every single time I busted out the little Pyrex little glass container, I would take out the exact same dish that just.
00;08;13;18 - 00;08;21;21
[Dr. Scott Watier]
Some type of chicken with some type of seasoning, some type of green vegetables dream some type of some type of starch, green beans, yeah. I mean, that was.
00;08;21;21 - 00;08;24;08
[Tommy Welling]
Yeah, yeah. A little rice. Yeah. Brown rice is what I had.
00;08;24;12 - 00;08;28;01
[Dr. Scott Watier]
Maybe a drizzle, olive oil, something. Right? But, I mean, my goodness, that gets boring.
00;08;28;12 - 00;08;59;09
[Tommy Welling]
Yeah, it was. It was boring, but it was also I was feeling awful doing it, too. So I agree with you. I think I think on the five too. And also the ADF, if you're, if you're doing kind of just those normal days and you're still doing three, four or five times that, you're actually consuming during those times, that can be a lot to track and make sure that you're not over consuming during those days because a lot of times especially in the beginning, it's easy to go, well, I just fasted yesterday, so I guess I could have a little bit more today or maybe I'm not as as diligent today.
00;08;59;14 - 00;09;16;15
[Tommy Welling]
And a little more overindulgent today. And if I if I do that too many times across the week, that's really going to add up and that's going to undo what I did yesterday. So the scale doesn't necessarily keep moving from there. And like on the alternate day, it's it's it's similar, but it has it has more of those fasting opportunities.
00;09;16;15 - 00;09;26;25
[Tommy Welling]
So like three of the quote unquote eating normal days and then four of the fasting days either fall fast or more likely, most people would do that. Five or 600 calories, I believe.
00;09;27;09 - 00;09;46;29
[Dr. Scott Watier]
Yeah. They and you can look at it as about 25% of your caloric needs or daily energy needs. Right. It's called modified ADF. Yeah. But the thing with those two so the tree we talked about how it's it doesn't have any of those extended fasting windows where you get past that 18 to 20 hour mark and insulin really drops.
00;09;47;05 - 00;10;06;22
[Dr. Scott Watier]
Yeah. So the reason I went back to insulin is if we look at the five, do you have normal eating days. Right we talked about that already. But then on your fasting days you still have an opportunity. So every time you have an opportunity you're spiking insulin, you could be potentially based on what you're eating time of the day, circadian rhythm, all of these other hormonal inputs as well.
00;10;06;22 - 00;10;27;12
[Dr. Scott Watier]
You could be spiking insulin and just shutting down fat burning for a few extra hours. So yes, you're fasting, but you're still not into a fat burning mode, right? Yeah, so same thing with ADF. All of those opportunities on those and those eating days are those feasting days, feasting the feasting days as they say, right? It's like, yeah, buffets open, right?
00;10;27;13 - 00;10;28;25
[Tommy Welling]
That just brings me to the buffet.
00;10;28;25 - 00;10;29;23
[Dr. Scott Watier]
Right, right, right.
00;10;29;27 - 00;10;31;12
[Tommy Welling]
I keep calling it a feasting day.
00;10;31;18 - 00;10;58;08
[Dr. Scott Watier]
No, but again, it's, it's every time you have you're putting more energy into the bloodstream, more insulin production. And if you've got big swings or you're in the pre diabetic carrier category or the diabetic category, you're in you're using medications at this point like insulin and metformin and those things. Yeah. I mean, you really can't get ever really you can't get out of your own way from a physiological, physiological standpoint because you're continually stoking the fire.
00;10;58;08 - 00;11;34;02
[Dr. Scott Watier]
Right. So even with all of that said, right. The cool outcomes here were to recap what you said, right? That clinically significant weight loss and then the reduction in blood pressure, fasting, insulin and insulin resistance. So even with that, you were able to see reductions in your LDL and your triglycerides. But we did a in an entire episode on this AMI that in the beginning or if you're fasting doing longer fasting windows 24 hours plus your short term numbers will go up temporarily.
00;11;34;07 - 00;12;05;13
[Tommy Welling]
Yeah. Yeah. Good point. And that's something really important that we don't often see talked about because depending on the, the actual length of the trial or how much somebody actually had to lose, like how much additional fat sores did they actually have, they may or may not have actually taken the blood work and seen those those temporary blips those increases in in potentially the LDL or the triglycerides or total cholesterol that could have been concerning or could have been like, oh, am I doing something wrong here?
00;12;05;13 - 00;12;20;20
[Tommy Welling]
Do I need to change what I'm eating? But that's actually a natural part of the fat loss, fat burning process. When you're using what when you're using fasting and it's it's working. You just working through the process and that's that's a temporary thing. So good point.
00;12;21;11 - 00;12;44;06
[Dr. Scott Watier]
And I want to hit a couple more of the highlights of the other articles that were kind of included in the actual big picture text where they kind of did their big picture summary. Yeah. And then we'll go into the sticking points that we see that are kind of woven in between here and the things that stop most people from being able to continue or get out of the starting blocks successfully.
00;12;44;06 - 00;13;12;11
[Dr. Scott Watier]
With fasting. Right. So some of the other research articles that were in here are really cool. And there was a couple of human studies and one of them was that intermittent fasting improves health and longevity through small changes in metabolism, stress, resistance, cognition and reductions in reactive oxygen. Species and inflammation over a long time span. So we're not talking eight week trial, we're talking long term span.
00;13;12;11 - 00;13;19;03
[Dr. Scott Watier]
And there's so much in there in terms of important long term health metrics and not just, you know, getting the weight off, so to speak.
00;13;19;16 - 00;13;54;26
[Tommy Welling]
Yeah. And when we're talking about oxygen species, reactive oxygen species and inflammation that I love the fact that it's over a long time span because if you think about it, if we're doing things to reduce reactive oxygen or reduce inflammation and we're we're doing that in a way that's that's adding up like a little bit like maybe a 10% or a 20% reduction today like is really, really having long term effects because the older we are, the more age we have on ourselves in our, in our body, the more those things affect us more substantially like faster.
00;13;55;02 - 00;14;22;24
[Tommy Welling]
So if we can, if we can reduce these things earlier and get the benefit of all that time, that means a much, much stronger, healthier body. In the later years in life where we we oftentimes see this segregation between like quality of life that that happens, whether it's neurological decline or it's it's something else in in in the in the rest of the body that's that's declining faster than than it should be.
00;14;22;29 - 00;14;27;08
[Tommy Welling]
Or then it could be if if we could have done something different a long time ago.
00;14;27;19 - 00;14;48;18
[Dr. Scott Watier]
And there's the the physical decline, too, right? So it's the pain the symptoms, the lack of movement, the extra weight, the and then you have all of the co-morbidities and things that come with all of those different things. Right? So I will say that, you know, just breathing, though, does produce reactive oxygen species. So this is not something that's like, oh, no, wait a minute, hold on.
00;14;48;18 - 00;15;08;09
[Dr. Scott Watier]
I need to go freak out about this. Right? No, it's OK. They're just there. They just they're free radicals, right? So yeah, the problem is, the cool thing that you were just alluding to is that the more we decrease that you decrease the potential damage to DNA, rand proteins, healthy cells, which will lead to the decrease in disease processes, accelerated aging, right.
00;15;08;09 - 00;15;24;05
[Dr. Scott Watier]
All their ailments. So. Right. It's a natural process. The cool part is, is that we get to see this additional benefit while fasting. And I mean, that's I mean, yeah, sure. Stick to your schedule. You going to lose some weight. But this is the cool stuff that I like.
00;15;24;15 - 00;15;51;04
[Tommy Welling]
Yeah. Yeah. This is this is where the rubber really meets the road here. And, you know, I just think that that if we're if we're looking at this and longevity through better stress resistance, like, like overall, again, if we look at how the body actually reacts to stress, I mean, stressors can be like everyday stressors, but they can also be actual disease processes that we might have that we might get exposed to or we might have to fight off.
00;15;51;04 - 00;16;12;07
[Tommy Welling]
Right. Like we never know when we're fighting through a bacteria or a virus then and how that actually how we're actually reacting to that. So like what's our immune system actually doing on a moment to moment basis? We have no idea. But we do know how often we're getting sick or when we do get sick, how bad like how long does it take to recover from that?
00;16;12;07 - 00;16;33;02
[Tommy Welling]
So the fact that that fasting is showing improvement in all of these cool ways is, is like incredibly promising. And the data's is mounting on this stuff. Like we're building a library of data for actual human trial fasting, like at this point, there's, there's not a whole lot of it for, for things like this.
00;16;33;14 - 00;16;53;29
[Dr. Scott Watier]
A lot of these studies and references today are much more recent. 20, 18, 20 1920, 20. Right. And there's a cool one here from 20 that suggests intermittent fasting can improve specific exercise performance outcomes such as a robot capacity. OK I am not a specific exercise performance person anymore. OK I've given that up. I may, I need to move my body first.
00;16;53;29 - 00;16;58;21
[Dr. Scott Watier]
OK simply effectively 20, 30 minutes get my heart rate up, boom. Done I'm out OK.
00;16;58;21 - 00;16;59;00
[Tommy Welling]
Yeah.
00;16;59;11 - 00;17;15;23
[Dr. Scott Watier]
But I will tell you that to your point about the immune system, I was when I was insulin resistant and heavy, I was sick all the time, like every six to eight weeks. I get a bug, I get a cold, I'd wake up stuffy, et cetera, et cetera, et cetera. And that leads me to being sensitive with breathing all the way back to my journey.
00;17;15;23 - 00;17;33;28
[Dr. Scott Watier]
I won't spare details. You can go back and listen to that first for a second episode. Episode one Excuse me, there is an Episode zero where we talk about our stories. But is the breathing like I know chasing my kids around, like being in practice, seeing hundreds of patients a week? Like, I was tired. I was out of breath a lot.
00;17;34;13 - 00;17;35;18
[Dr. Scott Watier]
It doesn't happen anymore.
00;17;35;29 - 00;17;56;09
[Tommy Welling]
Right? Yeah. I mean, it's it's so crazy. That's that's real life. Like like I used to just migrate towards the stairs, like. Like I'm like a magnet. It would. It would just pull me towards the elevator. Excuse me. And then, you know, now I find myself just naturally just taking the stairs more often, getting to, you know, whichever floor I'm going to, you know, without being out of breath.
00;17;56;09 - 00;18;07;14
[Tommy Welling]
Like, that was completely unheard of. And, I mean, it it it changed with with the degree of the weight loss, too. But really cool to see the the aerobic benefits coming in with fasting as well.
00;18;08;11 - 00;18;24;15
[Dr. Scott Watier]
And my favorite one that was kind of included in between in the big picture summary is a secondary analysis from 2021 of a 2019 eight week randomized controlled trial. Right. This is really cool.
00;18;24;26 - 00;18;25;07
[Tommy Welling]
Yeah.
00;18;25;11 - 00;18;57;10
[Dr. Scott Watier]
Reported that women who consumed 70% of their energy requirements through intermittent fasting lost more weight and fat and reduced non staff wide fatty acids. Right. So decreased fatty acids an indicator of excessive fat metabolism and circulating ketone bodies compared to the same level of caloric restriction or intermittent fasting with no energy deficit. So more weight loss, more reduction of fatty acids.
00;18;57;10 - 00;19;28;08
[Dr. Scott Watier]
Right. And it showed when directly compared to the caloric restriction so if I'm out there going, all right, I've tried everything else, I know I'm fasting, I'm not seeing the weight change yet. Then it might be time to take a week and just track some things and find out where you're at in terms of the consumption. So when everybody asks, well, OK, if I'm doing Oh, mad, what should my calories be on any given day?
00;19;28;26 - 00;19;49;04
[Dr. Scott Watier]
Well, if you're in fat loss mode and the takeaway here is to get the weight off right, let's get the weight off and let the let the system stabilize. And then we're going to go into the the hormonal changes and other things that we see, the sticking points with adherence long term stress response, hunger cuz. Right. Food quality, right.
00;19;49;04 - 00;20;03;16
[Dr. Scott Watier]
Food choices. So long term, long term outcomes. But when we're looking at getting that weight off, then what you need to look at kind of where you're at. So don't try to consume all of your daily calories in a two hour eating window.
00;20;04;00 - 00;20;04;20
[Tommy Welling]
Right right.
00;20;04;20 - 00;20;23;01
[Dr. Scott Watier]
This just shows right here from this study that like you're not it's not going to work. It has to be that 70% or less and we usually say try to get your 60 or 70 mark if you're eating more fat it's going to be easier. If you're just eating vegetables you're going to be eating for 3 hours, you're going to get to that caloric level, but you got to play around with it and kind of figure it out.
00;20;23;10 - 00;20;42;24
[Tommy Welling]
Yeah, depending on how that macro breakdown. Right, how it goes, it might be it might be a little more difficult to get in all those calories in a in a smaller window. But I think a lot of people come to fasting with with that in mind that, hey, I'm going to get the benefits if I'm fasting, but let me make sure I'm getting 100% of my my caloric needs.
00;20;42;24 - 00;21;02;26
[Tommy Welling]
But, you know, if you're and if you're in fat loss mode, you have a weight to lose, you're going to have to build in a calorie deficit somewhere. And the cool thing is when you combine that with fasting, then we get the reduction in insulin for a prolonged period of time and the benefit of the caloric restriction, which means I'm burning through more calories than I'm taking in, which means I have to tap into those long term fat stores.
00;21;03;03 - 00;21;37;23
[Tommy Welling]
And so that's where the magic really starts to happen. And you know, one more point on, on these studies in the in the summary here is, is they were looking for cognitive benefits as well. And and the studies are kind of lacking, you know, unlike their short term cognitive benefits. But I'll tell you from an anecdotal standpoint, I mean, it didn't take me long getting into consistent successful fasting to to to actually feel some major cognitive benefits like like brain fog just gone for the first time ever.
00;21;37;29 - 00;22;13;25
[Tommy Welling]
And like it felt like all new gears were firing in my brain. Like, I I've never I've never had this amount of energy sustained and focused. And it was it was all after I started consistently fasting. So I'm pretty surprised that they haven't found objective data for this yet. But when I started looking at the details of how they actually designed that, those parts of the study it's not really surprising to, to say, OK, well it's been 14 or 16 hours since you've eaten the last here's, here's like, you know, a simple memory game or something along those lines.
00;22;14;01 - 00;22;32;25
[Tommy Welling]
OK, there are similar results in both groups. OK, well that's not really where the magic kind of starts to happen. We're going to need a longer fasting window and probably some more sustained, focused kind of testing to to uncover some of that stuff. But I think it'll eventually come out in the data to yeah.
00;22;32;25 - 00;22;55;02
[Dr. Scott Watier]
Anecdotally, like you said, probably the number one A.V that we get and we hear outside of, you know, even even regard that even if the weight hasn't changed yet, people start fasting and that that one meal a day gets it for most people because that obedience factor goes up at about that time. For a lot for a lot of people depends on, on where you're at.
00;22;55;02 - 00;23;20;05
[Dr. Scott Watier]
But is the number one non scale victory is I feel better I feel clearer I have less brain fog. I almost feel euphoric in a way. Right, right. And you're like, whoa, right. And that was one of the biggest things for me after the first few days when I figured out not to try to consume everything in a short period of time that I missed out on during the day, including everything from, you know, what to to all of it.
00;23;20;12 - 00;23;43;22
[Dr. Scott Watier]
I got an hour. Let's go. Yeah, right. Feasting window. Yeah. After a few of those, I was like, Okay, all right, that's not cool. Next day, a little bit more difficult. But after just a few of those in the very beginning, it was it was it was fun to see. Like, I it how I translate that now two and a half years later is Sunday is my favorite day to fast into Monday because Monday is my busiest day of the week.
00;23;44;24 - 00;24;02;09
[Dr. Scott Watier]
OK, hands down. It is it is packed and I like to jam packed the beginning of the week. So then as the end of the week comes, it gives me more flexibility, right? So just for family and travel and whatnot. So I love and I got this from a colleague of mine who has a clinic in Florida and I was like, Hey, what don't you fast ready to go?
00;24;02;09 - 00;24;32;13
[Dr. Scott Watier]
Yeah. He goes Every Sunday I do a 24 hour fast and I'm like, Why is it so I'm fresh on Monday. I'm like, Oh my goodness. So when I got a busy Monday, I love that so yeah, I know the studies don't show it yet, but it is the number one thing that we hear outside of even if the scale hasn't moved, is I notice this change when I'm, when I'm consistently fasting, which is that second point that you mentioned is, yeah, the memory game after 12, 14 hours, probably not going to show an outcome, but consistently over a month.
00;24;33;11 - 00;25;12;10
[Dr. Scott Watier]
Right. Making those changes, losing the weight, sleeping better, better hydration like things start to snowball they do. And that's the part that I really like, which leads into the last part of today's conversation, which is the additional benefits of fasting that are different from the original three ads. 52 in tree studies that we mentioned to start this off today is that in those you still have a lot of potential for not great adherence either by choice or by, you know, counting tracking macro breakdown, that kind of the metric side of things.
00;25;12;19 - 00;25;13;22
[Tommy Welling]
Yeah. Or difficulty.
00;25;14;07 - 00;25;36;16
[Dr. Scott Watier]
Hunger. Oh my gosh, I'm ravenous, right? Because you're working out at the wrong time or you're working out too much or your sleep was disturbed for a couple of nights and you think, oh, no, I'm now, now, now. I have screwed everything up and you stop which is directly related to the stress response cortisol, which is a big part of this weight loss equation.
00;25;36;29 - 00;25;59;05
[Dr. Scott Watier]
And then I love this last one, the quality of food consumed during this time. So all of these things have been shown to be better with fasting which is why I feel that most people that can stick to it consistently for a few weeks are hooked. They're like, OK, this is it. I finally found my answer now. Yeah.
00;25;59;16 - 00;26;20;16
[Dr. Scott Watier]
Getting to the 50 £800 weight loss, there's some checkpoints and stumbling blocks along the way. But for most people, for that initial 58, £10 you're getting in, they're going, Wow, OK, this is easier. Your hunger queues go down. Usually in the first couple of weeks, you sleep better, you're feeling better, and then you're like, You know what? Now I've got some momentum.
00;26;20;16 - 00;26;32;29
[Dr. Scott Watier]
I'm not going to ruin it with the Pizza Hut, right? No double big box, you know, family dinner, right? That is two pizzas. Stick for 999. Right. You just make you're making better decisions inherently.
00;26;33;02 - 00;26;49;24
[Tommy Welling]
Yeah. Because you you like visualize actually making that choice and going no, I know that's going to make me feel a lot worse than this. Like, brain fog is going to come back. Scale is going to go up. Like, I'm not going to be happy with that. And I want to I want to set my next fasting timer, but I know that's going to be more difficult if I do that.
00;26;49;24 - 00;27;13;29
[Tommy Welling]
So, you know, it's like you don't have to give up all of your your favorite foods, but you're probably going to naturally find yourself saying no to them more often than you used to and and feeling really good about that, which is, which is really like kind of mind blowing sometimes you can't see yourself taking that different action and, and it coming more naturally to you until you, you just start to like jump in.
00;27;13;29 - 00;27;19;29
[Tommy Welling]
And like you said, that snowball effect just starts to come. It's it's crazy when the magic starts to happen like that.
00;27;20;15 - 00;27;39;14
[Dr. Scott Watier]
Yeah. And I love it. I love it. I absolutely love it. And, you know, fasting has been the answer for us. And so many of you guys out there listening, if you're just starting on your fasting journey, stick with it. And what we're going to ask you to do, regardless of where you are on your journey today, is come to our free community group, Fasting for Life community group that we have.
00;27;39;14 - 00;27;56;27
[Dr. Scott Watier]
The link is in the show notes. And there's two things you can do this week to get engaged and continue the discussion. We've been finding that in our initial intent has always been to keep this conversational right to because we've had guides along the way. You know, you were there when I started fasting. You know, we have the challenges.
00;27;56;27 - 00;28;22;13
[Dr. Scott Watier]
We have the community group. We wanted a place where everybody could come and talk and not have to worry about that. First, two rules of fasting, which are don't talk about fasting to people that don't know anything about fasting. Right, right. In this group, those rules do not apply to free community group. Come on in. Continue the discussion in this week's discussion we want you guys to share your favorite fasting schedule or your favorite movie, your favorite non scale victory.
00;28;22;13 - 00;28;42;05
[Dr. Scott Watier]
OK, yeah. Come get your questions answered. Continue the discussion, be in a place of like minded individuals. We are very particular about this group in this community because it is it is it is not like some of the other groups out there. And I know we're biased, but I say that confidently because I'm in all of them. OK, so come on in, click the show notes.
00;28;42;21 - 00;28;51;17
[Dr. Scott Watier]
It's going to be a good discussion this week and I just love that we've kind of changed to this new Hey, let's continue the conversation because that's literally why we started it back, back way back when.
00;28;51;28 - 00;29;09;24
[Tommy Welling]
Yes. Agree 1000%. It's that and it's that conversation that continues to evolve as you go through the journey that can make all the difference in it and that support and encouragement and feedback and like get it keep, keep getting to the next level and, and it's just it's just really cool. So yeah, come join in the conversation for sure.
00;29;09;24 - 00;29;27;29
[Dr. Scott Watier]
And there's so much great experience in the group too. Right? I just love I love the support and the encouragement that comes along the way. And sometimes you're looking for a little bit extra. You know, a lot of times you get I'm almost caught up on the podcast. What do I do now? Come to the group, hang out with us, continue the conversation, click the link in the show.
00;29;27;29 - 00;29;35;11
[Dr. Scott Watier]
Notes for the Fasting for Life Community. Tommy thank you as always for the conversation and we'll see on the inside.
00;29;35;25 - 00;29;51;04
[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 the 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;29;51;26 - 00;30;05;10
[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.