Ep. 148 - The difference between One Meal A Day (OMAD) and Intermittent Fasting | Weekend Warrior Mindset | Free Intermittent Fasting Plan for OMAD

Uncategorized Oct 25, 2022

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And we're going to go back to the basics and talk about Omar and One Meal a day and how it differs from yes, even though it's still fasting and some of the pitfalls, eating window, and the mindset around the weekends.

 

Show Transcript:
www.thefastingforlife.com/blog

 

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Fasting For Life Ep. 148 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 Waters 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. It is Challenge Week, as you just heard. We are super pumped. It is starting tomorrow, 11 a.m. Central. Do not worry if you can't be there live and you're a last minute, Larry, much like myself, we have a replay dashboard that gives you immediate access to those replays. So if you've been on the fence, come on, hop on in.

[Dr. Scott Watier]
The water's warm. We'd love to see on the inside, go to the show notes, click the link and we will see you in. So, Tommy, as we go over today's episode, I'm excited because these are some of the conversations that we have, the most impactful conversations that we have around fasting and the fasting lifestyle. And we're going to go back to the basics and talk about Omar and One Meal a day and how it differs from yes, even though it's still fasting and some of the the pitfalls and the the eating window and the mindset around the weekends and all the real life stuff, the application type stuff.

[Dr. Scott Watier]
And it's perfect timing because these questions have been coming in over the last couple of weeks, you know, since the last challenge and in the weekly mini challenge inside of the VIP experience. And we've really seen the needle moves. We want to give you some of that that experience and that know how in that application. Because if you're new to the podcast, one of the things we like to do is talk about fasting.

[Dr. Scott Watier]
It's literally all we do, right and sure story. If you're new, go back, listen to our story, how we got into fasting, why it changed our lives, how it changed our lives, and why we do this week to week and why we've developed the programs, etc. But every episode we want to give you something actionable. Some episodes are a little bit more nerdy.

[Dr. Scott Watier]
We go into some research, try to apply it, debunk it, line with it, you know, just talk about it, discuss it in a way that you can literally start now or get back on track now or break through that plateau now with some of the things that you're going to hear today. So welcome to all the new listeners.

[Dr. Scott Watier]
Welcome to you, OGs, the fasting for Life. Sam, I appreciate you all being on this journey with us and continuing to show up and do the work and listening week to week. If you'd be so inclined, please drop us a review. We prefer the five star kind. If you're enjoying the content, the value that tells the podcast gods in the podcast world that we are doing something good and adding value into this space.

[Dr. Scott Watier]
So with that being said, Tommy, let's start off today with setting the stage with some of these conversations that we've been having. And one of the questions came up this said, what would you like to improve in the next few weeks before the next challenge? So this was a survey that we sent out to someone that had done the challenge, and they replied with, I don't know.

[Tommy Welling]
If.

[Dr. Scott Watier]
I was like.

[Tommy Welling]
Okay, yeah.

[Dr. Scott Watier]
Not sure that landed, but here's where it gets good. I believe in fasting karma, but you know they say but after a good but I have not had overwhelming success so far screeching brakes. We need a soundboard because that was terrible. Here comes some good insights and I'll just lay it out and then you can pick wherever you want to start.

[Dr. Scott Watier]
Maybe I need longer fast question mark. Maybe I'm not eating correctly once I stop fasting. Question Mark I usually fast 16 to 20 hours every day. Okay, more of an intermittent window. I am consistent, but the weight is not coming off. So if you're listening and this is you, we got some good stuff for you. Right? And then she says, I've been indulging in some sweets during my nutrition window that I don't normally do.

[Dr. Scott Watier]
So we'll give some nuance to that in a minute. But is is that throwing me off so much, right? Hmm. Fear of missing out it. Not sure if this is what she should be doing right? Yeah. And then she says, I'm not as worried about the weight as I am my health. That's huge. Do people come to fasting for weight loss?

[Dr. Scott Watier]
But it's actually a health and lifestyle adaptation, much like any lifestyle change. And then she says, Here's the kicker my blood work has improved so much over the last year, and that is the most important to me, comma. But that's a huge one. I know it's a huge win. I know. But I really would like to lose the weight as I know this is a hindrance to my health goals.

[Dr. Scott Watier]
So shout out, Melissa, incredible perspective in here and I want to encourage you that if this is you and your Melissa's choose, you are winning the battle.

[Tommy Welling]
Yeah, it might just be going a little slower than you expected, but that's okay. That's okay.

[Dr. Scott Watier]
Your bloodwork has changed.

[Tommy Welling]
Yeah. You're going to start direction for sure. And, you know, like, she acknowledges that multiple times. Like, that's that's the big win. At the same time, we all like to see the scale move. We'd all like to, you know, get more control over that pesky thing. Right? Even as the health is rebalancing and the bloodwork is changing. So a couple of things here.

[Tommy Welling]
Maybe I need longer, fast, or am I eating correctly once I stop fasting so that that 16 to 20 hours, that that intermittent type of window is where a lot of folks either start or they've kind of pushed past like the basic just skipping breakfast and they're is.

[Dr. Scott Watier]
The 68 window, right? Yeah.

[Tommy Welling]
Yeah. Very, very, very popular. Probably arguably the most popular type of. Yeah. We know however, can be depending on where you are or how much weight you have to lose or how long you've been accumulating the weight. It can be an excellent maintenance tool, but sometimes your fast need to go beyond that in order to really start tapping into those long term fat stores so that that might be part of the issue.

[Tommy Welling]
And as far as what's on the plate, whenever I'm breaking my fast is going to definitely make a big difference here too, because with a 4 to 8 hour eating window, I mean, I could definitely fit in two meals here, two meals and a snack. I could definitely have a ample opportunity for a lot of insulin spike and a lot of caloric density as well.

[Tommy Welling]
So I might not be seeing the scale move for for a long time if if ever. But it is a good sign. The blood work is balancing there for sure. Yeah, there's a.

[Dr. Scott Watier]
Laundry list of things, so fasting simple, but sometimes not easy. And it's easy to do wrong for a lot of people, right? Especially if you've got a dieting history and weight loss gain, weight loss, resistance, etc.. So in the beginning, you know, she hits two of the biggest levers, right? You're eating the eating portion of the window, right?

[Dr. Scott Watier]
So either too much or less nutritious foods or too many sugary stuff that's spiking the insulin and not allowing these to come down enough. Right. Because that 16 hours might not be long enough. So she also mentions you're not fasting long enough. Right. So that's another big lever. But there's also you're not doing the right type of fasting for you, like you didn't choose the right plan.

[Dr. Scott Watier]
You might not be sleeping enough. You might be working out too much. You might not be hydrated enough. You're not following the plan. You're kind of freelancing it right. When we talk about our fasting types, the episode we did on that, you don't really plan ahead. You've got some guilt that comes with the things you put in your window.

[Dr. Scott Watier]
So one of the things here that she mentions is the the sweets that she goes, I don't normally do this. So we follow it up and ask, Well, why are you doing it now? She's like, Well, they're around and I want them, right? And it was like a pumpkin muffin and like a handful of trail mix or something, right?

[Dr. Scott Watier]
Chocolate covered strawberries cover strawberries. Right. So it wasn't like, you know, half a tub of Ben Jerry's. Right, right. So the food piece here. So out of all those lovers we just mentioned, right, the two biggest ones are the fasting window and what you're eating. So first, first and foremost, that window is not enough. If the scale is not moving, it's not enough.

[Dr. Scott Watier]
That doesn't mean you have to start doing rolling 48 hour fasts. Right. But you got to figure out a way to push that boundary. Yeah, cool. The second portion is that food, right? The two biggest lovers is is what are you eating during the window? So this blends right into another question from the same individual about a week earlier.

[Dr. Scott Watier]
And it it's about the eating window and there's an over fasting and then under consuming and then under fasting and an over consuming dichotomy that can take place. So slow that down and go. We listen to that because I'm pretty sure I said it correctly a lot of the times I bought it the first time I said it, time is give me the smile and the zooms.

[Dr. Scott Watier]
So that means I think I got it on the first try that time. So here's the kicker when it's time to eat, I really was not hungry. I broke my fast with a cup of bone broth and about 15 minutes later had half an avocado, some sauerkraut, some great, incredible way to break a fast, good fiber, good potassium, sauerkraut, good fermented foods.

[Dr. Scott Watier]
I felt so rushed to get my meal and also within that one hour eating window, we're going to talk about oh, Matt, in a minute. Okay. Right. But these are all connected in different layers. So I didn't feel that hungry, but I ate my nutritious meal anyway. However, I was hungry about like an hour after that. Right. Well, this isn't good, right?

[Dr. Scott Watier]
It's time to eat now. I ended up extending my window and ate some more. What do I do with this? I'm not sure it was the right thing. What should have I done differently?

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Simple, but sometimes not easy. Because all of these question marks that keep coming up.

[Tommy Welling]
Sure. However, if. If I repeated that every single day, if I'm like, you know, 6 hours fasted or or maybe this happened even after a 20 hour fast. But then at the same time, I just ate and I didn't feel like I wanted to eat. And then now, an hour later, I feel like I need to eat some more.

[Tommy Welling]
And then I kept that eating window open at that point. Then I just brought in a whole lot more nutrition and calories than I that I really wanted to. And my next fast started that much later in the day. Like if I repeat that snowball. Yeah, it's a snowball. Definitely easy to maintain or maybe even see the scale ticking up like that.

[Tommy Welling]
So we're going to we're going to need to reverse that trajectory if we're going to make some impact on the scale.

[Dr. Scott Watier]
So there's two things of leverage here or two things that I see that happen in this situation is either you've got fear of missing out on something, right, or your choices during your window, because she alluded to it in the first question that we went over, like, maybe it's what I'm eating during my window right? And it probably is.

[Dr. Scott Watier]
So either from a nutrition standpoint, from a carbohydrate standpoint, from an insulin standpoint, or from just an overconsumption standpoint. So there's a lot of good stuff to take away. And this is like one of the most relatable situations that we hear about day in and day out. That's why we started doing the challenges. That's why we started having a VIP group, a private group.

[Dr. Scott Watier]
That's why we started the community group. That's why we do podcast episodes every week, and one day we're going to increase that. We keep talking about it, right? But like because there is that that long term sustainability piece requires that repetitive nature of building those habits and learning from our failing forward from the previous experiences. So.

[Tommy Welling]
You know, this really strategically getting outside of our comfort zone. Yes. Because I feel like Melissa was doing a lot of the things that still feel comfortable for her, but that that really is where some of the tools and the challenges come from is like how do how do we help you get outside of your comfort zone? Because sometimes I'm just stuck because I'm comfortable.

[Tommy Welling]
And this can happen near maintenance to where I'm like five, ten, £15 away. And it's like I've come a far away from where I started, but now it's just like it's tough being myself going right, you know, for that last leg. But I know it's still important to me.

[Dr. Scott Watier]
Yep, yep. And this really speaks to some of the questions we get sometimes, like, well, I just started fasting or they come to a challenge or they reach out about coach and they're like, Hey, what about X, Y or Z? Hey, the challenge, you know, I'm really a beginner. I just started fasting. I know you recommend one meal a day, right?

[Dr. Scott Watier]
So on the website we have a free resource. It's called the Fast Start Guide and it's six simple little videos that go along with a six simple step PDF to put on add one meal a day fasting into your day to day life. Right, right. So that's the beginner point for a lot of people that come into our sphere, right?

[Dr. Scott Watier]
Into our listenership, into our fasting for life families. We like to say, yeah, but a lot of people start at what Melissa started out was at 16, 18 hour window, and that's just not enough. If you truly have any form of insulin or leptin resistance, and it's not enough time, especially if you're not looking at what's going on in the window, which is why I love those two connection points.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
The third one that we were going to go over today is this this concept of Ahmad, right? And we hear this a lot like, you know, the surveys that we send out after challenges. We want your feedback. We want to know. We want to know if what we're doing is resonating. We want to know if you're getting the results.

[Dr. Scott Watier]
And it's crazy. The last challenge we averaged about £7 was 6.8, 6.8 something pounds. Weight loss during the seven days. And no, this is not a seven day fast. Okay. Right. You eat pretty much every day. There's three different levels, right? So there's beginner, intermediate, advanced. So that's my point to bring up the ultimate resource of why we found great results with Omar.

[Dr. Scott Watier]
We were able to use all manner as a weight loss tool. Some people see Oman as more of a maintenance tool. Some people are going to say, Well, that doesn't give you enough time to have enough nutrition, right? So it's not really nomad. It's more of like a four hour window.

[Tommy Welling]
One day, right?

[Dr. Scott Watier]
One window a day. Oh, that's a bit like that. I haven't heard that before. Okay. Yeah.

[Tommy Welling]
Oh, yeah, yeah. There's a big.

[Dr. Scott Watier]
Distinction to be all. What? I just. I don't know about this one. I think we are right or something.

[Tommy Welling]
Yeah, there's a big distinction there between one meal a day and one window a day, because, yes, like consistently fasting every single day, even if it's it's 12 hours, maybe it's 14, 16 hours. It's like, oh, but that's good. Yeah, yeah, at least. At least. But, but that already is a big intentional win. But at the same time, we need to get better at cleaning up the lines, cleaning up those boundaries, because that's where the magic really starts to happen.

[Tommy Welling]
Like physiologically speaking, just like with Melissa and the blood work was correcting even before the scale starts move. Sometimes that's that's important, especially if I have a lot of weight to lose too. So when we get into the definition of Omar, then we really need to take a look at like, well, what's going on here? Is it because my meal becomes a window?

[Tommy Welling]
Is it because I'm really not focused on on like the food or the experience or the connection during that time? Like maybe it's maybe it's family dinner or something else like that. But like my, my habit pattern is just kind of like wandering around the island in the kitchen. That's not really like an intentional meal that's hanging out close to the pantry, which is easy to, like, turn to a graze session.

[Dr. Scott Watier]
Especially if you work from home, like I do. Yes, yes. Get out your ideas, change your environment. All right, so let's dove a little bit deeper, Nomad. And I want to use this coming from Dawn, who's been a rock star. She's about seven or £8 away from maintenance. Okay. So now we're at the opposite end of the spectrum, right?

[Dr. Scott Watier]
Scales move tremendously. And she's trying to figure out this whole maintenance thing. Right. So interestingly enough, a week of Nomad. I've never done a whole week. Wow. Today is day seven. I decided to focus on getting the nomad part and loosened up my plate expectations. So now she's speaking to two forms of leverage, the external leverage and the fear of missing out or the internal leverage of.

[Dr. Scott Watier]
Does this align with my goals? Yeah. Right. So nomads typically send me into a graze fast is why it's perfect. Perfect alignment with the other things we've already discussed. Those are the couple of situations that she says. It turns me into a graze fast. After about two or three days, days one through four. This time where a true meal, day five and six, I opened up my window to 2 hours for a pre meal, then a meal.

[Dr. Scott Watier]
This for me is pretty much what I live right now for maintenance.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Is it? It. It's bland. Yeah, it's simple, it's effective. It makes my life so much easier, right? With three kids and three dogs and just all under six years old. Right. Just chaos every day. Right. Survived the moment, not the day. Yeah. And and it's just simple for me, right? So here's a couple of things in here. This seemed to help her when AMAT seemed a little less desired.

[Dr. Scott Watier]
Right? So life got busy. She didn't want to eat. She pushed her meal. She still kept in a nomad. The second day when she went back and said, Hey, I haven't been doing this, I want to put a little more intention into it. She's like. It started to turn into a grazing session, so stopped thought about it that it wasn't intentional reflected and then was able to wait for the actual meal.

[Dr. Scott Watier]
Nice. So if someone's like, Yeah, I've been fasting and I haven't been getting results, well, what have you actually been doing? Which is going to talk about the last topic that we're gonna talk about today, which is the weekend warrior mindset. Great Monday through Thursday, but man, Friday, Saturday, Sunday. Yeah, hold on. We're going to get there full steam.

[Dr. Scott Watier]
So after this week of intentional nomad, which typically it's one or two days and then just a graze fast, right. So what we just mentioned, one of the things we said about like why isn't it working is you're not picking the right plan. Right. So this plan of all mad for her wasn't working, especially you get rid of the last seven or £8 when you get close to maintenance, you need more time to get nutrient dense foods in.

[Dr. Scott Watier]
Yeah, but now you've got the fear of I'm going to give it back. The external leverage.

[Tommy Welling]
Yeah, yeah.

[Dr. Scott Watier]
Right. So she made the pivots, she won the week. Right. Had an incredible experience scales moving she's happy the update comes from I love just the opening statement and then we'll go into the weekend warrior here is I'm still working on my brain with true nomads but my definition of all mad definitely got cleaned up last week.

[Tommy Welling]
Yes. There you go.

[Dr. Scott Watier]
And that's powerful.

[Tommy Welling]
Yeah. No more confusing it with that one window a day right there did the drew a met on Monday and Tuesday went lunch to dinner so that's an awesome 30 hour fast right there I feel great I'm planning on doing nomads the next three days and like but then then now she's she's starting to go like should I continue on this track?

[Tommy Welling]
Do I need to keep reinforcing this or should I be mixing it up with something else that that might be helpful on my fasting journey? So I really like where this is going. And I feel like if, if you're in the middle of building some good habits and like cleaning something up, like figuring out your own mat definition right there, I think you should continue on that track for, for a little while.

[Tommy Welling]
I think you should you should really build that because that's going to go a longer way than then, like throwing in some other random variables to see how it goes, right?

[Dr. Scott Watier]
Yeah. And she even says at the very end of this, the second update, food choices have been better, hoping these strategies will help me end the battle with the second half, right? Yeah. Again, might not be the right plan, but the key here was the second half of the week is usually where I struggle. So she did something different.

[Dr. Scott Watier]
I got trace minerals and started using them and I'm visualizing what the end of this week is going to look like before I get into it.

[Tommy Welling]
Nice, nice.

[Dr. Scott Watier]
This is like she is really like this is it. This is a challenger journey, right here to start the week with intention, the weekend hits and then you come back on because we run the challenge for ones that are the following Tuesday. So we're with you over the weekend, which is like the majority of where people fall off a lot of times, right?

[Dr. Scott Watier]
Yeah. And it's that weekend mindset, which really is the last thing we want to talk about, which is the question that came in from Cassie. How do I change my thinking around weekends and socializing? And she raises her hand and says, I'm a weekend warrior. So if you don't know what the fasting types are, after taking 4000 people through challenges and millions of downloads, one and a half million plus downloads on the podcast and tens of thousands of emails and messages and correspondences.

[Dr. Scott Watier]
Right over the last few years, we really started to see like three buckets of fasting types, right? So if you don't know what we're talking about, there's a fasting freelancer, there's the weekend warrior, and there's the gratuitous grazer.

[Tommy Welling]
Yeah, that's me.

[Dr. Scott Watier]
That's you. Yeah. So freelancer over here, back in the day, it was Weekend Warrior, but now it's freelancer, which is good, you know. So she says Weekend Warrior here. I have a lot of self-control in other areas of my life when it comes to gatherings and events on the weekends, I struggle.

[Tommy Welling]
That's that can be tough because.

[Dr. Scott Watier]
We would say, yeah.

[Tommy Welling]
Yeah, you're missing out so much. We just got an email like today or yesterday about that too, about, you know, what, what, what to do in front of other people, like at a restaurant or I got invited somewhere, you know, like that comes up a lot and that that can really pull on you, especially if you find yourself being a weekend warrior.

[Tommy Welling]
Because if you think about it, the weekend, Friday, Saturday, Sunday, you're talking about 40% of the week there. But the caloric and the insulin balance are really not the same as that 40%. Oftentimes the weekend can be the cause of 60% or more. It might be 75% of your intake, your insulin and your calories. So it no matter how disciplined you are from like Monday through Thursday, if the wheels come off Friday through Sunday, like forget about seeing long term changes and consistency.

[Tommy Welling]
Like like don't don't be surprised if things aren't changing right there.

[Dr. Scott Watier]
Well, actually, don't be surprised if you're at the starting gate on Monday every Monday or actually behind it. Yeah. And that's the reality is that the plant so again, back to some of the other stuff we just talked about is what is the plan, right? How do you navigate that? What is it looking like if you know, the weekends are tough?

[Dr. Scott Watier]
This is the question I posed to her was what is it about the gatherings and the events that make it difficult? Is it because everyone that is putting these on and invites you wants you to come and they want to feed you? Or is it more about them being around you and connecting with you and building those relationships?

[Dr. Scott Watier]
This is something that we talk a lot about in the sustainable bility portion of keeping the weight off, which is statistically not great. Right? About 5% of people can keep the desired amount of weight off for two years. This is where like that mindset shift ahead of time and to your point 40% of the week, but 60 plus percent of the consumption.

[Dr. Scott Watier]
And if you add in alcohol, then you're going to be kicking yourself completely out of the ketosis, the ebb and flow out of ketosis and fat burning. And you're going to be pushing that back and removing some of those hours of being glycogen depleted or insulin resistant reversal. So you're absolutely like not even furthering the plan. You're probably getting further from the end goal.

[Dr. Scott Watier]
So the Weekend Warriors, the most common type that we see and it's really about like framing it differently and using that internal leverage in that external, those external forces or desires say, okay, what is my intention about saying yes to this event or saying yes to this individual who wants to be with me, but it's centered around a social food, alcohol laden environment.

[Tommy Welling]
Sure. Yeah. And like what goes along way is, is a little bit of planning, like let's think ahead to what are those things? Because oftentimes these are the same types of gatherings that come up. Like maybe it's like a tailgate thing or maybe it's, it's a church or an after church brunch thing or, you know, like insert whatever here.

[Tommy Welling]
There's, there's a lot of parents that kind of come up with Weekend Warrior. If you will. And so, like putting a little bit of planning ahead of time can be like, well, maybe there's some smart food swaps that I can make or maybe there are some boundaries that I can set or some lines that I can draw for myself to where I don't have to feel like I just I just lost control because if I feel like I lost control, then what's the point of setting my next fasting timer until maybe I get that motivation, that quote unquote, or until Monday comes back around?

[Tommy Welling]
So if I can feel in control Friday, Saturday and Sunday, then I could set my next fasting timer, even if it's a little bit shorter or it's not the same as what I did Monday through Thursday. That's okay, but I still feeling control and I'm not starting over again every Monday.

[Dr. Scott Watier]
Right? Right. And that's huge. It's so huge. Again, fasting is simple, but sometimes it's not easy, right?

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
I want to talk to this little subset right here as we wrap up today's episode, too. I want to encourage you guys like if you have lost the weight before and it's come back, it doesn't have to be harder this time around, okay? It can be different. You have the ability to make it different or reflecting back on what worked well and what didn't work is where the magic lies.

[Dr. Scott Watier]
So this was like a perfect storm of questions and conversations that we've had over the last few weeks where they're all related to one another. Right? So we started with it's not really working. Could it be my fasting? Could it be my food? Is it the sweets I'm eating? I really want the weight to change. But you already had a huge win because your metabolic panel has changed, right?

[Dr. Scott Watier]
So, you know, it's working now. We need to get it moving, right, or else you're going to stop. And then the whole idea of like, what about breaking the window? What isn't true moment? Am I actually doing all mad or am I actually intermittent fasting, 40%, not fasting 40% of the week? Yeah. Because of this weekend warrior mindset.

[Dr. Scott Watier]
Right. And then what about the weekends and the families and the social gatherings? And that is everything wrapped up in a nutshell about creating this and turning this into a lifestyle. If you listen to the episode of my journey, losing the £50 in 50 days, it's 48 and a half pounds in 50 days. Tommy, you lost the majority of your weight in about six months, and that's been a slow decline since then to keep it off.

[Dr. Scott Watier]
Getting it off was easy. The harder part is in the sustainability of it, and that's truly what we're working on and continue to work on. Which is why when I opened the episode today, I was like, Yeah, this is what we do. We talk about fasting, right? So if you're new, if you've done a challenge, you've been with us for a while.

[Dr. Scott Watier]
Some of this stuff resonated with you today. Then it is not too late to join us tomorrow. We only have two of these challenges left before the end of the year. This one is strategically placed right at the beginning of the air. Quotes holiday season movie Spooky. Right? Right over Halloween weekend. So you better believe that we're going to walk you through it.

[Dr. Scott Watier]
And then we have one more position squarely in between Thanksgiving and Christmas. So it is a perfect time to jump in. I want to encourage you guys if any of this resonated, this specific episode resonate with you today. I've been thinking about it. Now is the time. Let's make this fourth quarter the best fourth quarter that you've ever had.

[Dr. Scott Watier]
Let's round out 2022 in a way and show up differently than you have in the past.

[Tommy Welling]
Yeah, I know we can, we can make for an awesome end of the year. Yeah. And like insulate ourselves for going into 2023 as well. So it's so cool. I'm so fired up. I'm just, I'm excited about, about what we're going to be doing in this challenge. So this is really cool. Thank you guys all for submitting these questions and leveling up and paying attention to do what you're doing and keep doing what's what's working.

[Tommy Welling]
Do more of that.

[Dr. Scott Watier]
Yep. And if you're new to the podcast, you want to get your questions answered. Submit the questions to us. Info at the fasting for lifestyle com. Go to the shownotes. Click the link for more information. Don't wait. Time is ticking. Challenge starts tomorrow. But don't worry, there is plenty of time to get in. We'll see you on the inside, Tommy.

[Dr. Scott Watier]
Thanks for the good conversation as always. And we'll talk soon.

[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 V 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.

[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.



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