Ep. 140 - The 80/20 Rule of Success and going from OMAD to OMG! | Free Intermittent Fasting Plan for OMAD

Uncategorized Aug 30, 2022

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In today’s episode, Dr. Scott and Tommy discuss the 80/20 rule of success and going from OMAD to OMG! Listen in and catch the conversation!

 

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Fasting For Life Ep. 140 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. Everyone want to hop on real quick before we get into today's episode and let everyone know that the next seven day fasting lifestyle challenge registration link is live. You can go to the show notes.

[Dr. Scott Watier]
Click the link for more details or you can go to WW the fasting for life. Dot com forward slash live. Wanted to speak directly to you if you've been listening to the podcast, maybe you're new and just getting started or maybe you've been fasting for a while and really trying to adopt that lifestyle on the scale just won't move beyond that to to for 3 to £5 each week.

[Dr. Scott Watier]
Or maybe you feel like you've hit that dreaded weight loss plateau, or maybe the hunger. Or as my wife likes to say, the hangry ness has snuck up and bit you on the backside and you just can't seem to get away from those cravings or the consistent C of your fasting schedule just isn't allowing you to get back on track if you've fallen by the wayside.

[Dr. Scott Watier]
This seven day lifestyle challenge is exactly for you. It's coming up in the near future. Please don't miss out on this opportunity. We are super excited to be leveling up this experience and leaving that diet baggage behind, giving you the confidence and the habits to build that long term weight loss and fasting lifestyle success. Go to the show notes.

[Dr. Scott Watier]
You can click the link or w WW D fasting for life. Dot com forward slash live. We will hope to see you on the inside. And now to today's episode. Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Water and I'm here as always, and my good friend and colleague, Tommy Welling. Good afternoon to you, sir.

[Tommy Welling]
Hey, Scott. How are you.

[Dr. Scott Watier]
Doing? Fantastic, my friend. I love that visual entrance you just gave with the arms up. I'm here. I'm in it to win it. Let's do this. Let's do this right. Nobody else get to enjoy that as much as I do. So, yeah. Welcome to today's episode. Want to welcome all of you listeners in if you are new to the podcast and you're not really sure where to start, go ahead and check out Episode 100.

[Dr. Scott Watier]
Yes, we did a little reset at the 100 episode mark put in the top episodes that we got feedback on, that we got questions about that really seem to make the greatest impact. And then of course, head back to the first couple of episodes, find out a little bit more about Tommy and I and our journey. You G listeners that have been with us for a while, we are grateful for you to continuing to listen and share and reach out when you have questions.

[Dr. Scott Watier]
If you are not in our Facebook community group, go to the show notes and join the group because it's a really cool place. It's growing, it's active, it's encouraging and it's really cool to see that kind of organically growing with likeminded fasting for lifers.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
And the last announcement is we have a challenge coming up September 7th, the next seven day fasting lifestyle challenge. The previous challenge seemed like it was just like minutes ago, but it's been weeks and we are gearing up. We are ramping up if you want more information on that, go to the show notes, click the link the fasting for life dot com forward slash live for more dates and information.

[Dr. Scott Watier]
So Tommy today's conversation I'm excited about because it's a conversation that we began inside of the group, inside of the VIP coaching experience, and it was a question submitted. And then that turned into unpacking a really cool conversation that seemed to resonate with never mind just the person who asked, but with multiple other people reaching out and saying, Wow, like that really resonated.

[Dr. Scott Watier]
That really hit home and cleared up this disconnect between going from, oh, mad to O-M-G or from Oh God to Oh my, what am I doing?

[Tommy Welling]
Okay, what is going on?

[Dr. Scott Watier]
What is going on? And we're going to unpack what that is. But it was Oh my God, it's going to be a cool conversation. So I'm hoping you, all the listeners get something out of it. And then obviously if you have not reengaged with the fast start guide and the one meal a day guide that we have, it also is now accompanied by a 20 to 22 minute video series that goes with it.

[Dr. Scott Watier]
So you can head to the Facebook group, you can get it there, will emailed to you, get on our newsletter, go to the website, you can find it there as well. But let's go from oh mad to OMG and unpack this question that came in. Okay. Yeah. So let me set the stage.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Last week I only did one burn day. Yeah. The one on Saturday was going to make me feel deprived by avoiding dinner with my extended family. So I made it and oh, Matt instead.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
If that was the only deviation from last week's schedule, did that keep me in the 80% rule and am I understanding the 80% target? Now, that's the first half. The second half is I find myself eating more food during my eating window than I normally would in such a short period of time. I want to get in my healthy snacks, a solid meal.

[Dr. Scott Watier]
She shares her breakdown of macros, which you don't have to do that, right? Yeah. And then it well, was my window with a reasonable dessert. She goes, I stretch it out for an hour, but I'm eating way too much. Am I eating too much to stay in weight loss mode? I know time will tell, but I certainly do not want to go backwards in my slow but steady progress.

[Tommy Welling]
Okay.

[Dr. Scott Watier]
So God eating window calories, fasting and the 80% rule.

[Tommy Welling]
Wow.

[Dr. Scott Watier]
So let's start with 80% rule.

[Tommy Welling]
Yeah, so many layers right there. So 80% rule is kind of a good rule of thumb where, you know, if you're if you're not familiar with it, it can basically be summarized by most of your results. 80% of your results will come from 20% of the things that you're doing. You're doing them well. So how we use that in a fasting context is more like, okay, let's not be perfectionist, black and white, all or nothing.

[Tommy Welling]
Because if I bring my old diet mentality, which many of us get into the perfectionism from the diet mentality, but if I bring that over to fasting, that can mean that if this wasn't the quote unquote perfect fast, or if I wasn't perfectly compliant or if I didn't eat all of the perfect foods, then I'm off. I'm off the wagon, I'm off the rails, I'm off track.

[Tommy Welling]
And all of a sudden I find myself needing to pull myself back on track, which can be a much more extended process, can be hard to get back on track. Whereas if I can focus on getting it right most of the time, let's say 80% of the time rather than the perfection 100% of the time, then I can find myself on track even when things aren't perfect, and I will get most of the results that I'm looking for.

[Tommy Welling]
Right.

[Dr. Scott Watier]
So let's say you're on Oman. Let's say you're on maintenance, you're on Nomad Maintenance, which is a maintenance plan for some.

[Tommy Welling]
Chore.

[Dr. Scott Watier]
And can also be a fat loss tool, which we'll talk about here in a minute. When with the nomad two O-M-G here in a second. Okay. But if you're on maintenance and you have 30 days in a month and you are 80% ruling it, right, then that means six days out of the month you're off and you miss the mark.

[Dr. Scott Watier]
Six days on six days.

[Tommy Welling]
Well.

[Dr. Scott Watier]
All right.

[Tommy Welling]
So 24 days on.

[Dr. Scott Watier]
So let's zoom in. So that's why we're saying if you do 80%, you shoot for 80% and you hit the 50% mark, you're still going to get results. A 100% perfect plan done 50% of the time does better than a 50% plan done 100% of the time.

[Tommy Welling]
Mm.

[Dr. Scott Watier]
I know we're throwing some percentages out there in a little bit of a mind shift taking place here. Yeah, but we say 80% rule, but zoom out. Let's look at the 80% now. What are the tools that fall under the 20%? Right. Of things that you can do on a day to day basis that's going to get you those those results.

[Dr. Scott Watier]
So fasting timer, one meal a day, clean, fast versus dirty fast, having good nutrition, good.

[Tommy Welling]
Nutrition and you're.

[Dr. Scott Watier]
Eating window, right. Working on your emotional relationship in connection with food and how you ended up £50 overweight and diabetic in the first place. Sure. So there's these simple things that you can do day to day that will allow you to shoot for that. All right. I got six days here out of the month. We want progress. We don't need the perfection.

[Dr. Scott Watier]
So let's shoot for the non perfect target. And if we fall short but we're still actively taking those steps every single day, then we're going to see a result. So we get so zoomed in on like, oh man, 22 hour fast. I only made it to 80. Okay. Why? I was supposed to close my window, but I didn't.

[Dr. Scott Watier]
Why? I woke up the next day starving, tired, stressed. And I said, You know what? I'm just going to have a feasting day.

[Tommy Welling]
Mm hmm. Well, why.

[Dr. Scott Watier]
Why did you deviate from your plan in.

[Tommy Welling]
That moment? That do?

[Dr. Scott Watier]
Yeah, right.

[Tommy Welling]
Where did you feel like that was going to take you when you decided that? Right. And it's usually a feeling that we're going after. So what what were you looking to actually accomplish in that moment? And then how did it get me from oh mad was my plan to now I'm LMG. Why won't the scale move omg why is it so hard to stick to my next fasting timer here or make better food choices during my nutrition opportunity?

[Tommy Welling]
Right.

[Dr. Scott Watier]
And that's the second piece of this differentiating between one meal a day and a nutrition window. Mm hmm. So the second part of this conversation was around the fact that if you find yourself eating more during your window than you normally would in such a short period of time, then you're probably eating more than you should be in that short amount of time.

[Tommy Welling]
Yeah. Yeah. Fear of missing out. Yeah. Right.

[Dr. Scott Watier]
So if this individual said, I want my healthy snacks, my 40, 20 meal, my macro meal, and then I want to close with a reasonable dessert, I brought up the unreasonable dessert, which is nothing's bad, nothing's off limits. But the fact that these tiny little slivers of peanut butter pie or New York style cheesecake that get delivered by Sysco to the restaurant that I used to own and manage.

[Dr. Scott Watier]
Yeah. Eight bites of food was like 800 calories. Like the entire pie was thousands of it's so calorically dense. So I like you wish you had seen all of.

[Tommy Welling]
Those little slivers too.

[Dr. Scott Watier]
Right, right, right. You just have one sliver, guy. Yeah.

[Tommy Welling]
So can't get enough of them.

[Dr. Scott Watier]
I love the concept of reasonable dessert. So healthy snacks, which three meals a day plus snacks doesn't work for a lot of people, right? Especially if you've got insulin resistance, which you talk a lot about.

[Tommy Welling]
So calories, insulin all day long.

[Dr. Scott Watier]
Cold model dieting model, healthy snacks, good meal, solid based meal, right? Yeah. And then a reasonable dessert. This does not sound like a one meal a day to me.

[Tommy Welling]
Right? Right.

[Dr. Scott Watier]
Sounds like a really good 20 hour fast with a four hour nutrition opportunity. Yeah, more of a maintenance type, cyclical type plan where. All right, you figure it out. You've lost £20, you want to lose 25, and you're kind of like, all right, I'm in a good place. Let me see if this is going to be my my long term solution, not one meal a day, which is sitting down eating your meal and you're done, which is a really good fat loss tool.

[Tommy Welling]
Who? Yeah, that's an important distinction because I mean, we ask a lot of people about their one meal a day plan or how they've gotten the results that they're getting or how they're maintaining their results. And a lot of times we get answers that talk about a nomad or a one meal a day, but then the description is is much more like a window.

[Tommy Welling]
And then you go, Well, wait a minute, where's the disconnect here? And sometimes that's also where the disconnect is for why aren't my clothes fitting any different? Why don't I feel any different? Why is the scale not moving right? Because I'm essentially doing something very different here from what I might be thinking that I'm doing or I might be intentionally trying to do.

[Tommy Welling]
But there's a really important distinction there. And when you turn one meal into a window, you should understand that there are ramifications for that. Because what I'm actually going to be bringing in, how long my insulin is spiked, how many calories I'm going to bring in, means the results are going to be different, you know, and that's okay.

[Tommy Welling]
It's not a bad thing. But if I'm unaware, it can make me feel like, well, maybe this fasting thing just isn't for me.

[Dr. Scott Watier]
Right? Yeah, I love that. It's a part of it here too, is. I know time will tell, but I certainly don't want to go backwards in my slow but steady progress. Yeah. So ask anyone that's on a low and slow, eat less, move more type low calorie restriction, long term calorie restriction plan. And they would be happy with slow but steady progress.

[Dr. Scott Watier]
Sure. Right. But with signs, no progress. Usually it's no progress or struggle, but progress, right? Yeah. Where with fasting, the danger of it comes in and that is you can lose some weight pretty quickly, but if you haven't wired in those new habits and know how to ramp out of fat loss mode, then it could just be that continuation of that O-M-G diet cycle right now.

[Dr. Scott Watier]
Like what is happening? How am I not getting the results? I lost the weight, but I can't keep it off. So we always want to talk about the sustainability piece. So I love the juxtaposition in this questioning. Am I doing the 80%? Sounds like you are, but there could be a lot of slippage points. Clean fasting versus dirty fasting.

[Dr. Scott Watier]
How is your sleep? How are your cravings? What's your body count? What's your mood? How's your energy? Are you sticking to your timer? Are you saying yes? Too much to opportunities during the week with grandkids and friends and family and then comparing that to. Okay, what is my weight loss, fat loss strategy? What am I doing during my window?

[Dr. Scott Watier]
What are the choices that I'm making and making sure that we are slow and steady? Progress is great as long as that's your expectation. And then what you're doing now is going to serve you in the future. Because a lot of the times the habits don't get rewired unless you get those repetitions and those failures with fasting. So we always say this fasting is easy, fasting is simple.

[Dr. Scott Watier]
Excuse me, you just don't eat. You just delay the food. You just delay your meal cycle, right?

[Tommy Welling]
Yeah, very simple.

[Dr. Scott Watier]
But sometimes it's not easy and it's that interpretation of is this behavior now serving you for the long term? So there are so many good layers in here of like the fear of missing out and the progress over perfection and the failing forward in the decision making during your nutrition window, when you have an opportunity to fuel and nourish your body, what are you doing in the margins and how does that show up in an Omen maintenance plan versus a nomad fat loss plan?

[Dr. Scott Watier]
Because Nomad Maintenance Plan is what was described, but it was described as a nomad fat loss plan. And it's not the same. They're different.

[Tommy Welling]
Yeah. What about the pattern or the habit of dessert, even? Because that's a tricky one, because the insulin spike and the calories I can bring in in such a short amount of time and how much I'm looking forward to the next one of those dopamine, insulin, blood sugar spikes right there. Those can become so craveable and can only last a matter of maybe a few seconds to a few minutes, depending on exactly what you're eating.

[Tommy Welling]
And I mean, that could be enough to really derail your progress, if you think about it.

[Dr. Scott Watier]
Because especially if there's an imbalance there with the relationship of that food. Yeah. And why you go to it. I love the idea of a reasonable dessert. Again, I love the concept for long term sustainability. There's there's a couple I follow Alex Ramsey and his wife, they are like huge business people, entrepreneurs. They both have incredible Instagram accounts.

[Dr. Scott Watier]
And I love it because they're always like, never skip dessert. Like, that's something they do. Yeah. And he is jacked. He is like in incredible shape. She is as well. I think she might have competed in like the bodybuilding fitness circuit. I don't know their whole story. So if they ever hear it, apologies if I don't have it right.

[Dr. Scott Watier]
But I just love the fact that they're like, never skip dessert.

[Tommy Welling]
They look like people who never have dessert. Right? Right. Like if you if you just thought about it, like, stereotypically, like, oh, yeah, never.

[Dr. Scott Watier]
Even today's culture would be like, nah, you ain't you. And eating that stuff, right. And that's like the, the breakdown of this conversation that started was like, well, yeah, what's going to work for you? Is it going to work for somebody else? But it's, it's that sustainability, the mindset of how you're thinking about it, how you're feeling about it is that habit or that food serving you.

[Dr. Scott Watier]
Because, again, fasting is very simple, but for some it's not easy to see the results that they expect, the timeline that they expect. So, again, that slow but steady progress is fantastic as long as the things that you're doing to get that result are sustainable for you.

[Tommy Welling]
Well, yeah, you know, that's a tough one. Do you ever remember hearing the advice that, hey, maybe if exactly what you're doing right now is not working, maybe you should switch it up just a little bit. Like like she said right there. Close it with a reasonable dessert like that can be tough to actually set your next fasting timer off the tail end of some dessert.

 

 

 

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