Ep. 147 - Using Fasting to Reverse Pre-diabetes | Metabolic Syndrome and Insulin Resistance | Free Intermittent Fasting Plan for OMAD

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In today’s episode, Dr. Scott and Tommy discuss how is insulin resistance related to metabolic syndrome and how to reverse pre-diabetes using fasting.

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Fasting For Life Ep. 147 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 and 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 consistency 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 for WW the 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 Warner and I'm here, as always, in the good friend and colleague Tommy Welling. Good afternoon to you, sir.

[Dr. Scott Watier]
Hey, Scott, how are you? Fantastic, my friend. We are here for another episode. I am excited about today's episode too, because we are going to share some incredible stats, some eye opening stats, ten scary times. But then we're going to tell you by the end of the episode exactly what you can do to start reversing those processes and diabetes and pre-diabetes and those types of things.

[Dr. Scott Watier]
So we're going to talk fasting, we're going to talk some research. We're going to talk about an article that we saw in Cleveland Clinic dot org, which I was so excited to see. And I think today is going to be an episode that's going to bring some value. So if you are new to the podcast, we want to welcome you in.

[Dr. Scott Watier]
If you want to learn more about our story and our journey with fasting and the fasting for a life mantra and who we are and what we do feel free to go back to the first couple of episodes, listen, get to know us a little bit more, and then you've got a whole bunch of episodes in between that you can search for and pick and choose to get, you know, things that you are looking for on your fasting journey and get you some actionable things, which is the goal of every episode to give you one or two things that you can do now to day, like as you are listening to us talk, whatever that

[Dr. Scott Watier]
is, however you're listening, you're going to be able to put something into your fasting journey today. I also want to welcome in the long term listeners. Thank you guys for listening. Drop us a light, share a follow a review. So we'd like the five star Kais. Subscribe. There you go. Not exactly sure how to do all those things.

[Dr. Scott Watier]
I just know that when you do it, that tells the podcast gods that we're delivering value week to week and we are much appreciative of you long term listeners as well. So Tommy can thank you. Today's episode, I want to set the stage with some staggering numbers and we've seen these numbers and even just go and pulling them up again about the State of the Union here.

[Dr. Scott Watier]
When it comes to young sugar related issues, which yeah man it changed the state of the energy for this for this episode. Right. Like it just made me like, sit on the edge of my seat. My adrenaline pumped up a little bit, like get that tingly, little nervous energy going. I'm like, All right, now we need to share this.

[Dr. Scott Watier]
More importantly than we need to talk about this dichotomy that exists in the research world, in the dietary guidelines world, and then also in this article that was on the Cleveland Clinic. That's encouraging, right? That fasting isn't living in the fringe anymore. Looking at these stats and what we know about them, because we just did a recent podcast episode about eight of the top ten causes of death and mortality here in the United States are related to insulin and blood sugar related issues.

[Dr. Scott Watier]
Right. Right. So we want to start with the OC. In order to get where you need to go, you need to know where your starting point is, right? Can't just hop in the car and start driving haphazardly around. If you're really trying to go east towards Florida here from central Texas. Right. You can't head west towards California and expect to get there.

[Tommy Welling]
So, yeah, true story.

[Dr. Scott Watier]
Where are we at? So this is from diabetes dot org. And the statistics are this is from 2019 stats about diabetes and pre-diabetes, 37.3 million Americans had diabetes, while only 1.9 million of that darn near close to 40 million were type one. So we're not talking about the early onset type one diabetics. We have a physiological issue with the production of insulin.

[Dr. Scott Watier]
We're talking about lifestyle induced diabetes. In the majority of these cases, almost 40 million Americans right now. There's also another category here that this is the one that really kind of hit me in the gut, because this is where I was. I didn't realize that I was one of 96 million Americans that had diagnosed or undiagnosed prediabetes. And we're talking 18 years of age or older.

[Dr. Scott Watier]
We're not talking about, you know, the the quarter of a million or almost a third of a million diabetes cases in the U.S, but we're talking 18 years old or older. So adults here in the US, 96 million prediabetes and 38 million full blown type two diabetes. So wow that is a lot of people.

[Tommy Welling]
Yeah, that's like 40% of the people. I mean that's that's a huge proportion. And I was in that I was in that group too. And so many of those aren't even diagnosed yet, especially on the prediabetes side, like numbers starting to tick up, right? Blood pressure starting to go up, triglycerides getting out of whack, all that kind of stuff.

[Dr. Scott Watier]
Right. So you mentioned as we're prepping for this one metabolic syndrome and there was an article that we were reading, you know, metabolic syndrome. So the basics of metabolic syndrome, you're going to look at, it's going to be diagnosed as three or more. Right. Of the clustering of at least three of the five medical conditions with abdominal obesity, high blood pressure, high blood sugar, high serum triglycerides and low serum HDL.

[Dr. Scott Watier]
Right. And the article or the research article was saying that, yeah, these are undiagnosed like these don't have a lot of check engine lights on a day to day basis that are showing up unless your testing your blood sugar.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
You know, measuring your waist, testing your blood pressure. Right. These are things that creep up over the years that sometimes pop up on a yearly physical or not.

[Tommy Welling]
Yeah, easily undetectable because they're oftentimes symptom free. That's the real trouble, because that's where I was, where it was like, you know, sometimes there was a number that was out of whack, but not really a symptom to go along with it. Like no check engine light.

[Dr. Scott Watier]
Like you said, right now there will be some check engine lights, right? Like the tight waistline or the brain fog or the decreased libido or cravings. Cravings or, you know, always hungry, right?

[Tommy Welling]
Constantly on a diet that was. Yeah, yeah. That's a big one.

[Dr. Scott Watier]
The interesting thing recently and we're going to talk about kind of a timeline here throughout the episode as well. But the metabolic syndrome is also sometimes called insulin resistance syndrome. So when we're looking at metabolic syndrome, it's that group of conditions, right, that raise your risk. So why does this matter? Why do those numbers that we shared with you just few minutes ago matter?

[Dr. Scott Watier]
Because metabolic syndrome, if you have three of those five things. Right. That are that are insidious, that just kind of lurk beneath the surface, right. Like iceberg. And then all of a sudden, boom, you've got a diagnosis. Now they increase your risk of coronary heart disease, diabetes, stroke and other serious health related issues certain cancers, certain fertility issues.

[Dr. Scott Watier]
PCOS So metabolic syndrome is also that insulin resistance syndrome. So fasting and insulin, right? If if the downstream effect is bad poor blood sugar in a diagnosis of pre-diabetes or diabetes, the controlling hormone is insulin. So these symptoms are directly related to insulin resistance. And that's why when we see this article that pops up on Cleveland Clinic. Right, and it says how to reverse pre-diabetes and they mention fasting, I was like, yeah, like ring the bell.

[Dr. Scott Watier]
All right. No longer in the fridge. So we're going to dove into and kind of unpack what they recommend and push back on a couple of things and give a little bit perspective on it. But the reality is that there's a big disconnect between those statistics that we shared metabolic syndrome and how it increases your chances of disease and mortality.

[Dr. Scott Watier]
Right. And then what the recommendations are now starting to become when it comes to fasting and dietary or more importantly, lifestyle changes.

[Tommy Welling]
Yeah, and that's how the article begins. Two lifestyle changes like diet and exercise can help in that. That's a big one. That's good perspective because powerful. Yeah, it really is. Because it really does come down to to lifestyle. But more importantly, it's like, what am I actually going to be able to do day to day? Because even if I get the weight off or reverse it, can I maintain what what I did to actually get there or will I revert back to my own mean like my own internal thermostat, if you will, my self-image, like, do I revert back to previous habits?

[Tommy Welling]
So like, how do I find something sustainable that I can do and maintain and keep doing over time, keep doing what's working and stick with it because that's that's also mentioned in the article too. Well, we'll go over that later.

[Dr. Scott Watier]
Yeah. So I love the perspective, first of all, that you have a choice, right. And we've started to see some changes on like diabetes dot org in their in their food recommendations, slow changes. Right. We just did a recent podcast episode on the use of the cyclical ketogenic diet in recently diagnosed and overweight type two diabetics and how a 90 day cycle made dramatic changes in their fasting insulin, their HB one CS, their blood sugar numbers, their weight loss, etc..

[Tommy Welling]
You don't have to live forever.

[Dr. Scott Watier]
You don't have to do it forever, right? But not even just like old keto diet, because they do mention this here in the article, we'll share one that we don't agree with, but they did mention that one of those lifestyle changes would be adopting a a diet that works for you, right. Or fasting works across all lifestyle. Doesn't matter how you like to eat what you like to eat if you're vegan, vegetarian, carnivore, low carb, high protein, Whole30 Paleo, you can really use fasting to fit that lifestyle component.

[Dr. Scott Watier]
So we're starting to see this shift, right? This is why I brought this up and there's a disconnect we're going to do an episode here coming up in the near future about outdated, unsubstantiated food, USDA, FDA food guidelines and recommendations and how they're really setting us up for failure. And there's a lot of conflicting information, outdated information, etc..

[Dr. Scott Watier]
But one of the articles that I was, as we always continue to try to talk through research articles and bring you actionable stuff when it comes to metabolic health, blood sugar, diabetes, etc., and apply it to the fasting lifestyle. There was an article recently out of the Journal of Human Nutrition and Diet in 2022. Right? So this is like really recent stuff.

[Dr. Scott Watier]
And they were looking at the effects of carbohydrate restriction in the management of Glycemia in type two diabetics right now. And they openly admit that there's this confounded multiple factorial type problem where, you know, calorie restriction, the amount of it dietary protein, there's no clear definition of low carb. Sure. But the interesting thing about this is this is a funded article and I don't know the intention.

[Dr. Scott Watier]
I don't know all of the authors. I haven't spoken to them. But reading it, I found it interesting that they aim to provide insight into the relationships between carb restriction and glycemia by testing the effect of varying doses of carbohydrates on CGM. So continuous glucose levels.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
But the problem is it seemed promising, but the outcome was that like there was no real outcome. Yeah. Which was odd. Well, not really. After you look at it that it was six days, it was you caloric dietary treatment. So they were really trying to like maintain the weight, right. Yeah. The energy balance or the weight of the individual.

[Dr. Scott Watier]
But they use such a tiny carbohydrate weight amount. So 10 to 30% of your carbohydrate, the recommended daily rate if you look at that's why I mentioned the podcast app. So we're going to be recording in the future, right? Yeah. Recommends 45 to 65% or 809. I'm not good at math on the fly. Eight or 900 calories all the way up to 1300 calories coming from carbohydrates on a given day.

[Dr. Scott Watier]
So I really would have loved them to study the higher end versus the lower end because we know, yeah, the more true application to the situation that we have, which is the statistics that we just shared, which is 90% of Americans eat too much sugar, 45 to 65% of your calories come from the carbohydrate, right, which we know is the biggest insulin.

[Dr. Scott Watier]
SPIKER Which leads to those statistics that we shared, right? But it's like, okay, well, this is the research that's still be putting out, it seems a little mis guided or misdirected. But right now, maybe there's an underlying more higher level physiological thing that they were looking at that, you know, above my pay grade, I totally could possibly understand that.

[Dr. Scott Watier]
Yeah, the interesting thing is, though, is that that Cleveland Clinic article kind of reinvigorated my excitement that even though this article just came out in 2022, it doesn't really seem to prove much or doesn't seem to be an applicable study for something that we would want to talk about. Like it doesn't really didn't really prove anything. The How to Reverse Pre-diabetes article that was in the diabetes and endocrinology portion of the Cleveland Clinic actually aligned with a lot of the things that we teach and we live.

[Tommy Welling]
Wow. Great point. I love that perspective because if you think about it too, that article almost does kind of highlight something that we support, which is the fact that splitting hairs between the difference of extreme carb restriction, you know, going from 10% of your daily calories up to 30% is not making a difference. So if you are extreme like carb restricted, maybe don't worry so much about the very tiny difference between between that, because a lot of people that we've talked to actually, you know, can kind of paint themselves into a corner with carb restriction, too, and that's why we've done episodes on that.

[Tommy Welling]
So I love the piece.

[Dr. Scott Watier]
Specifically what you're saying there is the long term effect of low carb diets on diabetics has been shown not to work.

[Tommy Welling]
Yeah, and this is just another highlight of that. Right.

[Dr. Scott Watier]
Right, right. A much smaller time wise sample of it. But yeah, so let's not get caught up into that small minutia. Yeah. Because this was not a representative, you know, situational type study where we're looking at 96 million Americans of prediabetes and close to 40 million Americans with already diagnosed diabetes with a 50% guaranteed. Right. That those pre diabetics are going to end up diabetics.

[Dr. Scott Watier]
Right. So we're adding another another almost 50 million Americans in the next 5 to 10 years, which we didn't talk about. Right. Which is the cost component of this.

[Tommy Welling]
Wow. Right. Like how many of those 100 million are actually this carb restricted right now? Like how applicable is that?

[Dr. Scott Watier]
Right. Yeah, right. Right. And it's cool to see that the ADA is changing. Right. So we're starting to see some changes. The cost associated with it, too, is staggering. 327 billion for the diagnosed cases of diabetes in 2017 to 37 of that was direct medical cost. 90 billion was reduced, productivity 2.3 times higher, the medical cost per year per individual if you're diagnosed with diabetes.

[Dr. Scott Watier]
So we're talking about a lifestyle change, right, which is the starting point of how to reverse pre-diabetes. This article lifestyle changes like diet and exercise can help. Yeah, I really want to push a little bit farther into this and just not say pre-diabetes, the reversal, but full blown diabetes reversal.

[Tommy Welling]
Wow.

[Dr. Scott Watier]
So if this works for pre-diabetes, why wouldn't it work the way it does? I just so the next article should say how to reverse diabetes and just copy and paste everything that's in this one.

[Tommy Welling]
Right? Just be a little more patient, right?

[Dr. Scott Watier]
Yeah.

[Tommy Welling]
Just continue the process a little longer. So more.

[Dr. Scott Watier]
Consistency.

[Tommy Welling]
Yeah. I love how it starts off, but this is great. People who have prediabetes have up to a 50% chance of developing type two diabetes within 5 to 10 years. That can be hard to admit to yourself where my blood work that's a little bit off might eventually lead here, but that's just how it goes. But it's not a done deal.

[Tommy Welling]
These steps you can take to prevent it from happening and early intervention is absolutely key. So the earlier that we can get started on this process, the better. So yesterday was was better than today, but today is better than waiting until tomorrow, for sure.

[Dr. Scott Watier]
Yeah. And that's where, you know, the simplest way to to undo the diabetes, the slippery slope of blood sugar issues is to is to reduce the source and not worry so much about that. What's the carbohydrate number? What's the blood sugar number? But really, look at okay, the upstream. So what is controlling this? Well, it's insulin and insulin's effectiveness, right.

[Dr. Scott Watier]
So, you know getting knowledgeable are asking for help or finding out like, okay, what is fasting, what is insulin, how are they related? And that's where fasting has been so powerful, especially for you and I time in our journey it was we were doing all of the other stuff. We were reading the research. We had medical backgrounds, you know, clinical practice for years that was helping other people lose weight but could not figure out why.

[Dr. Scott Watier]
My numbers, my metabolic syndrome numbers were still ticking up and I was doing a lot of the right things with the right intention and the right time and dosage. So the education and the knowledge is important, but then you have to act on it too, right? So the easy to see, the best thing you want to do is get the weight off right.

[Dr. Scott Watier]
The insulin resistance syndrome, the metabolic syndrome, the obesity, the increased risk factor. Get that weight off. And the easiest way to you up the insulin. Yeah. Is to stop feeding the monster. Yeah, right. You get a monster under the bed, don't feed it snacks. Okay. Evict the thing. All right. So simply getting consistent with those fasting windows, which is one of the things one of the first resources we made, you can get it on the website, will email it to you.

[Dr. Scott Watier]
It is the fast start guide, right? It's how to put one meal a day fasting, not the intermittent window, not the 16 hour window, but a 20 to 22 hour window where you're going to really see that insulin come down and allow your body to shed the glycogen and really start tapping into those fat stores and burn through some fat pretty quickly.

[Tommy Welling]
Yeah, which is which is what we need to do. We need to we need to take off some of those fat cells. We need to shrink them up so we can balance the havoc that they're that they're causing. And then when we take it from there, then the next question that we usually get is something like, well, what should I eat whenever I do break my fast?

[Tommy Welling]
And so then we need to talk about adopting a healthy diet and what that actually looks like, right?

[Dr. Scott Watier]
Yeah, the word diet. Not my favorite, right? Yeah. So many connotations that come with it. Right. Skeletons in my closet. So many of you that we talk to and you email us or your part of the challenges and you're with us or you're in the VIP experience coaching group like there's so many times where we'll ask, okay, what have you tried before with success or with failure?

[Dr. Scott Watier]
And it's you can list all the big names out there and I'm not going to list it now, but all the big name weight loss programs or just like, you know, weight loss in a box type stuff. Right? Right. There's this, you know, overconsumption, convenience, food supply, you know, palatability. We've done episodes and all the stuff, the process, carbohydrates versus the natural.

[Dr. Scott Watier]
How much are any carbs good for us? Well, the cool thing is, is that our body is intuitive, very smart. So if we're putting some intention into the lifestyle and we're looking and beginning with the end in mind, well, we can start making better decisions with the information that we have. Right. So if you can reverse pre-diabetes, it's not a stretch to say you can reverse diabetes.

[Dr. Scott Watier]
Yeah. If you're fasting for 12 hours, it's not a stretch to say you can fast for 60. Right. So if you're making certain food choices today, like you said, you can make slightly better or different and even better, just different food choices. Let's stop labeling it good or bad.

[Tommy Welling]
Right?

[Dr. Scott Watier]
Different food choices tomorrow and see what happens. See what your blood sugar number does, see what the scale does, see how you feel, right? Yeah. So it's that lifestyle adaptation, right? Fasting for life. We named it that for a reason because our lives were restored to us when we started to fast and lose the weight and get control over the relationship with food and get our blood metrics in, in check.

[Dr. Scott Watier]
Right. So that food component is so powerful. Yeah.

[Tommy Welling]
Because like whatever you decide to put on your plate, if what you do to actually lose the weight or to restore the balance that you need, if that looks too different from what you're actually going to be able to sustain over a long period of time, it's not going to stick. There's going to be this tendency to revert.

[Tommy Welling]
That's why we see 95% of people who get a inefficient amount of weight off. They don't keep it off. They revert back. So what did the 5% do differently? They they found something that they can actually sustain for a long period of time. So like extreme caloric or or carbohydrate restriction or like just taking away whole, like large food groups and things like that, that that tends not to work.

[Tommy Welling]
So we have to find something that we can actually adapt for fat loss and then for health and weight maintenance long term. And that's why the article says the most important thing is that you're able to adhere to whatever healthy eating style you pick, period. That's the definition of lifestyle. And that's that's why we named our challenges. The fasting lifestyle challenge.

[Tommy Welling]
It's exactly that because that's where the magic happens right.

[Dr. Scott Watier]
There, right? 100%. I know there was a specific quote from here, too, that you wanted to share. Right. Because it like it stopped you in your tracks. Right. So when we're looking at this, I love that under the Adopt a Healthy Diet or let's put lifestyle in there right? Yeah. It mentions things like intermittent fasting and the keto diet and the Mediterranean diet and there's research that supports we just like, you know, the cyclical ketogenic study was incredibly powerful, right?

[Dr. Scott Watier]
That we had already mentioned the fact that intermittent fasting is even listed here. Right. Right. It's it's also. Right. So how do you make it stick is what we're talking about. How do you adopt it into that lifestyle, through that repetition? You know, there was another interesting quoting here. It says, let's ask you to consume 1400 calories a day.

[Dr. Scott Watier]
If you just consumed 1400 calories of candy, that's probably not going to be helpful for your blood sugar. Right. Right. So there are some some better choices that we can be making.

[Tommy Welling]
Yeah, absolutely. And, you know, like eliminating those sugary foods, the baked stuff, the candies, the fruit juice, you know, soft drinks, you know, all that kind of stuff. The what do you say? Like yeah, like the desserts for breakfast.

[Dr. Scott Watier]
Right.

[Tommy Welling]
That's basically what they are. Right. But that's the thing about it is like if I if I put on extra weight, if the way that I got here now involve those things, then maybe, maybe it's not going to be super easy to just cut away everything all at once. I'm going to need to get there, you know, kind of with a plan.

[Tommy Welling]
And like just even if you like, go download the fast start guide and get started and you've never fasted before. Don't try to correct everything all at once.

[Dr. Scott Watier]
Yeah, that guy does not talk about any of this stuff. It literally just tells you to pick a window and eat the same meal every day for like two weeks.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
And see what happens. Okay, like, that's it.

[Tommy Welling]
And then after that, you know, put some reps under your belt and then do another one, you know, like, like do something else. That's exactly where Lifestyle Magic kind of comes in. That's how we get these things to stick. Like whatever you're doing, whatever healthy eating style, like make it stick, make it something that you can sustain.

[Dr. Scott Watier]
Yeah. And there's a few other things that we talk a lot about in here as well, so there's a lot of alignment. The one thing I don't agree with here is the Dash diet, right? Oh, yeah. So yeah. Okay, moving on. It mentions moving, right? It mentioned, you know, learning how to read nutrition labels. Right. Get movement into your day and make sure you're focusing on sleep because we know what cortisol does.

[Dr. Scott Watier]
We just recorded an episode about cortisol and high blood sugar numbers in the morning and dawn phenomenon right. But always making sure that you have support in these as well he we joke around the first two rules of fasting are don't talk about fasting and don't talk about fasting. If you're new and you tell somebody you're fasting, I'm like, what?

[Dr. Scott Watier]
You get some pretty crazy like responses. If somebody is not familiar with the true essence of what an intermittent fasting lifestyle is and this doctor in this article mentions a Yeah, you want to start with a calorie deficit, you want to make these different changes. You want to X, Y and Z. And I agree with the majority of them, but we can stack the deck even greater in our favor by applying those fasting principles.

[Dr. Scott Watier]
But beginning with the lifestyle in mind, yeah, is really the most powerful thing that we see when we have our seven day lifestyle challenges. Yeah. Is that we're going to be building habits, stacking those habits that allow you to kind of zoom out into the bigger picture rather than worrying about counting the calorie, tracking the macro, what's my carbohydrate percentage?

[Dr. Scott Watier]
Even the dash diet? Am I getting too much sodium or too little sodium in our recommendation? Probably a little bit too little of the right sodium. Yeah. If you're trying to reduce your blood pressure right. And more importantly, you're going to you're going to feel that almost that woosh, but it's going to be that emotional woosh where you're going to feel differently about what it is that you're doing.

[Dr. Scott Watier]
Because if you've started a lifestyle change, notice I didn't use the other word.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
That willpower wears off after a certain while.

[Tommy Welling]
Sure.

[Dr. Scott Watier]
Life jumps up and Nipsey in the Biden's like, Hey, I'm here like, don't forget about me. Don't forget about your plan, right? And then we typically forget about the plan because I don't believe that we start with the end in mind of that lifestyle component of what you want the end your day to day end result to look like this.

[Dr. Scott Watier]
If you tell me I got a track and wait for the rest of my life, I'm out.

[Tommy Welling]
Yeah. I'm not doing it right. If I. If I can't see what that looks like at the end goal, even if I, if I like how I feel to get there, but if I can't see myself maintaining that, then all of a sudden, like your your best radar goes off and then it starts to be like, well, that doesn't feel like an effective method.

[Tommy Welling]
And then you start to get less excited about it and less motivated to do it, and then that that can really sap the discipline or the willpower or whatever it is else that you're using to kind of push yourself to the next step. That's why we really have to like build the habits that start to gravitationally like pull me towards the right action rather than feel like I'm clawing my way to to get it right.

[Dr. Scott Watier]
Yeah. Pushing the boulder up the hill. Yeah, exactly. Yeah. Yeah. So I love it. I was super pumped to see it. I want I want to I'm going to send him a message and say, okay, can we write this exact same article? But just just say how to reverse diabetes. Yeah, right. And they do mention medications and doctors, you know, making sure you have the right team.

[Dr. Scott Watier]
So if you're looking for support, if you're looking for people that you can talk to, fasting about, if you're ready to have a breakthrough, breakthrough or plateau, you know, learn how to fast more than 16 or 18 hours, learn how to make this fun and easier and more of a lifestyle adaptation rather than just starting another diet on Monday.

[Dr. Scott Watier]
Then the challenge is coming up on October 26 is absolutely the right time in the right place. This episode has been magically zoom to your device. You're listening to it for a reason, so we would love to see you sign up for that. You can go to the shownotes, click the link, get more details, dates and more information there.

[Dr. Scott Watier]
But as we wrap up today, Tommy, I want to make sure that, you know, there's one or two things that we can actionable to do because we kind of meandered around the conversation today. But that's what happens when I get excited about it. Who they mentioned fasting. Let's go talk about that.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Is staying consistent with it. So if you have not downloaded the Fast Start guide, go to the website, the fasting for life icon. You can download it, but one meal a day fasting into your day to day life. Join the Facebook community. You can go to the Facebook group, be around like minded individuals, and I'm going encourage you if you've been listening for a while and you're in the group and you're looking to level up, it's challenge time.

[Dr. Scott Watier]
I'm speaking directly to you. Let's go. We only got two more left before the end of the year. The holidays are upon us. If you've been to a major box store lately and the Christmas decorations are out and the Halloween costumes and candy is everywhere, oh, man, let's set this fourth quarter up for the best fourth quarter yet for you, your friends, family and loved ones.

[Dr. Scott Watier]
Insulate yourself. So I'm pumped up, Tommy. I'm excited. We started with those statistics in the beginning. We want to end on a positive note. You have the option to make a choice. You have the option to choose a different path. And now the Cleveland Clinic is even telling you that you should be fasting and maybe you should do a 90 day trial of the ketogenic diet, too.

[Dr. Scott Watier]
But anyway, will you not judge whichever lifestyle you choose? But we want to support you along the way, Tommy. So thank you for the conversation today, sir, and we'll talk to you. Cool.

[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 icon and sign up for our newsletter where you'll receive fasting tips and strategies to maximize results and fit fasting into your day to day life.

[Dr. Scott Watier]
While you're there, download your free fast start guide to get started today. Don't forget to subscribe on iTunes Spotify or wherever you get your podcasts. Make sure to leave us a five star review and we'll be back next week with another episode of Fasting for Life.