Ep. 152 - Effect of Intermittent Fasting on Reproductive Hormone Levels | Free Intermittent Fasting Plan for OMAD
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In Today’s episode, we discuss the hormonal changes seen in recent literature from intermittent fasting both in male and female populations! There are some surprises on both sides, and we unpack it for you with actionable steps for all!
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Research Article Links:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182756/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8159788/
https://pubmed.ncbi.nlm.nih.gov/31525346/
https://pubmed.ncbi.nlm.nih.gov/35124911/
Fasting For Life Ep. 152 Transcript
[Dr. Scott Watier]
Hello. I’m Dr. Scott Dr. Watier.
[Tommy Welling]
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 to hop on real quick before we get into today's episode and let you know two things from us here at Fasting for Life. One is the holidays are upon us, and that means our final seven day fasting lifestyle challenge is right around the corner.
[Dr. Scott Watier]
That is right. Thanksgiving is here. Christmas is just in the future. And our challenge that starts on December 7th through the 13th is strategically placed to help you not only lose weight during the holidays, but end your 20, 22 year strong and start 2023 with massive momentum. The second update is that we are running a discounted challenge registration for Black Friday.
[Dr. Scott Watier]
It ends at Friday at midnight. If you go to the show notes and click the link, you will see that we have three different levels of access. You have a challenge replay DIY option. We have the challenge registration that is now going live as you are hearing this message for the December 7th challenge. And then we have a bundle option as well.
[Dr. Scott Watier]
If you want to get a head start before that challenge date on December 7th. And if you are ready to rock and roll, then we are here to support you and help you along that journey. So with that being said, go to the show notes, check it out. The fasting for life dot com forward slash Black Friday. And now onto today's episode.
[Dr. Scott Watier]
Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Water and I'm here as always on my good friend and colleague, Tom Welling. Good afternoon to you, sir.
[Tommy Welling]
Hey, Scott, how are you doing?
[Dr. Scott Watier]
Fantastic, my friend. Today is the day that we get to talk about hormones. Don't worry. We got a little bit for the women. We got a little bit for the men. And then we've got things that all of us can do to make sure that we are having a healthy journey with our weight loss. And today is going to be focused on balancing some of those key, important hormones.
[Dr. Scott Watier]
And I will just put this out here today, Tommy, that when we first saw this study, we were kind of a little taken aback. It was like, oh, hormonal changes from intermittent fasting is a review of seven studies that reported intermittent fasting can decrease androgens and increase sex hormone binding protein in women. Wait a minute. Is that a good thing?
[Dr. Scott Watier]
We'll let you know. And intermittent fasting also appeared to decrease testosterone in men, but the participants lost body weight in every study. And is that important? And is the juice worth the squeeze? So with that introduction, we'll be back to that in just a second. Want to welcome all the new listeners and welcome to the Fasting for Life podcast.
[Dr. Scott Watier]
If you want to learn more about our journey with the fasting lifestyle and how we ended up starting a podcast and doing challenges and having coaching, etc., you want to hear our personal story. We'd love to share it with you because that is the first thing that we did on this journey was start talking about fasting. So head back to the first couple of episodes.
[Dr. Scott Watier]
Listen if you want, listen episodes here at episode one. We really appreciate that. And for all of you long term listeners that tune in week to week, we really appreciate you guys and your encouragement, your feedback, your reviews. Feel free to leave us one we for the five star kind of course. Absolutely. But we love that feedback because then that tells the podcast people in control, whatever that looks like, that technology, that web, wherever that goes, it tells that that we're doing something good and adding value to the podcast world.
[Dr. Scott Watier]
So welcome in new listeners hashtag OGs, the ones that I've been with us for a while, if you know what that means. Appreciate you guys as well. And Tommy, let's hop into the framework for today on hormonal changes from intermittent fasting. So these studies, there were seven that came out of this study summary. And in the past we've talked about, you know, intermittent fasting and the benefit on cardiometabolic markers and metabolic syndrome and insulin resistance and weight loss resistance.
[Dr. Scott Watier]
And because the idea here is that we're going to adopt a lifestyle and not a diet, right? Not using fasting as a diet, just to lose the weight, but as an actual lifestyle. Now, what's the purpose? Why are we doing it? Well, we want to increase our health, our quality of life, decrease the needs for medications and surgeries and ending up, you know, just wasting away as our life goes on into the later decades.
[Dr. Scott Watier]
We want to gain our health, gain our confidence, keep the weight off, be metabolically healthy. Right? Right. So the starting point for these seven studies is really cool because it looked at men, women looked at time restricted feeding and looked at five to diet. It looked kind of a quasi fasting window, right. Calories earlier, calories light, which we just did a podcast episode on recently, I think it was episode 151 or we looked at the different times of, of when you consume the food and did it really matter.
[Dr. Scott Watier]
So a few things here, men and women. We're gonna start with the women. We're going to go to the men and then go to the big takeaways.
[Tommy Welling]
Yeah. And we kind of look at, at hormone levels, not that there is like one single perfect number for any individual. However, when we're looking at overall balance, we can tell if we're kind of on the right track, if we're getting more towards a hormonal balance versus we start to see like, you know, issues pop up symptoms or maybe even a diagnosis when when certain hormone levels get get too out of whack.
[Tommy Welling]
And so we want to we want to know if if we're working on, you know, getting the body weight off, let's say, or, you know, using fasting as a tool and as a lifestyle. Is that moving us closer in the right direction or farther away? Right.
[Dr. Scott Watier]
That is a perfect simplification because I already felt myself getting a little caught up in all the logistics of the studies. Right. Sure. So let's start with this starting point that the biggest convertor so we're going to talk about androgens sex, hormone binding globulin. We're going to talk a little bit about estrogen, PCOS in women, and then we're going to talk about testosterone, which for you ladies is also important, especially as you go through perimenopause into menopause, to be able to maintain a healthy body mass or lean body mass.
[Dr. Scott Watier]
Right. Which is going to be an indicator of overall health. It's going to decrease your chance of diabetes, blood sugar related conditions, etc.. All of the cardio metabolic issues that I already mentioned.
[Tommy Welling]
So also just, you know, quality of life, right. How you feel as well as bone density and, you know, other important health markers for sure, especially as we age.
[Dr. Scott Watier]
Yeah, for sure. 100%. So if we're looking at hormones, right, and we're going to start here with these studies and it's suggested that in women suggests that if can decrease androgens and increase sex hormone binding globulin, what is that? Well, that's a hormone that transports other hormones to their target tissues. So it's kind of like it's kind of like a little transporter.
[Dr. Scott Watier]
Right. And this looked at concentrations in premenopausal women and those with PCOS, polycystic ovarian syndrome. And in that condition, it's characterized by higher than normal levels of androgens. And we and low levels of that binding globulin.
[Tommy Welling]
Right. Right. Yeah.
[Dr. Scott Watier]
So the cool thing here is we saw an increase in the good one, the sex hormone binding globulin, and we saw a decrease in the androgens that are associated with PCOS. But the fasting did not appear to influence other reproductive hormones such as estrogen, gonadotropin and prolactin. Right. Which is what we want. We want balance. We want these hunger signals and these hormone levels to balance, or our body can function properly.
[Dr. Scott Watier]
We can lose the weight and keep it off for good.
[Tommy Welling]
Yeah, absolutely. And, you know, that's that's right along with with what we hear oftentimes with emails coming to the inbox and other testimonials coming through, going, I've been suffering with PCOS for a long time, you know, regardless of how many pounds, you know, an individual had to lose, PCOS can can pop up in healthy weight individuals and overweight and obese individuals as well.
[Tommy Welling]
But we've seen so much balancing and so many really cool like almost like when they when they're writing in, it feels like a miraculous success story. Like I've been trying to have a kid for for so long, you know, finally got things balance out, you know, after, after a lot of intentional fasting and things like that.
[Dr. Scott Watier]
Yeah. And, and those, those food choices, all of the things that come along with that. But we are by no means are PCOS experts. There's different forms of PCOS, there's different hormonal dominance is shown in PCOS. We're just talking broad strokes here, right. When you have low serum binding globulin levels, right. It's a biomarker of abnormal metabolism and directly related to insulin resistance, which is the gatekeeper of burning fat, which makes the more insulin resistance you have, the harder it is to tap into those fat stores and lose the weight.
[Dr. Scott Watier]
You can also call it weight loss resistance. You've got compensate to worry hyperinsulinemia right. High levels of insulin, again abnormalities in blood sugar regulation and lipid metabolism. Right. So you're going to see lipid profiles and cholesterol profiles being off and the binding ligands also associated with the long term prognosis of polycystic ovarian syndrome. So when we're looking at this, you know, that's one of the leading causes of infertility in in childbearing age females.
[Dr. Scott Watier]
Right. And it's characterized by the altered hormonal profile. Right. So you're going to have androgen excess and insulin resistance, which is going to lead to the decrease in the ovulation rate and the fertility. Right. So yeah, the starting point here is the biggest converter of testosterone into estrogen. And in the body is that body fat component, right? So yeah, when we're talking specifically about PCOS, we really want to make sure that we can get the weight off while we're balancing this process as we go.
[Dr. Scott Watier]
Right. So yeah, if you have hypothyroidism, if you have Cushing's syndrome, type two diabetes, we've already mentioned insulin resistance a few times or PCOS, then that means your sex hormone binding globulin levels are low, right? So it's not the only marker. Right. So again, not PCOS expert, but it is one of the key markers that are low in those situations.
[Dr. Scott Watier]
And the takeaway from the study is, well, you're going to see the opposite of that happen, right? Yeah. You're going to see androgen balance. Yes. Come down and binding globulin go up.
[Tommy Welling]
Yeah, absolutely. And that that happens over time as we see the weight come down. Right, and the insulin resistance come down. So that's part of the balancing equation, too. But it's it's not all 1 to 1 correlated with just the weight. But the cool thing is that even before the scale has moved substantially, we can still see evidence of that balancing happening.
[Tommy Welling]
Like in a study like this, that's that's maybe somewhere between 4 to 8 weeks. It's not necessarily going out six months to look at a 30, 40, £50 weight loss, you know, before seeing some evidence of balancing happening. So that's that's really, really cool and encouraging.
[Dr. Scott Watier]
A couple more things here before we move on to the test asteroid portion is I love the fact that in these three studies in women, it did not appear to influence other reproductive hormones like estrogen, Graham Gonadotropin and prolactin, which is really great. Now, there was an interesting thing that came out of one of the studies that said eating more than 50% of your calories at dinner can increase estrogen levels.
[Dr. Scott Watier]
So if you have an asteroid in dominant dominance and you don't want that in your situation, then you could simply move that time restricted eating window to the morning and see how you feel for a few weeks, right?
[Tommy Welling]
Yeah. It's definitely easier to process a lot of food or more of the calories, especially more of the carbohydrate rich ones. Right earlier in the day. Right. With less of a compensatory response in the insulin levels, that that's all leading in the right direction, too.
[Dr. Scott Watier]
Yeah. Now, one thing to consider here, so this is a caveat hypothyroidism, pituitary problems or Addison's disease, you're going to want to talk to your health care provider because if what this study is showing to be true, then if you fast the way that these people fast in these studies right so was time restricted feeding it was like an eight hour window.
[Dr. Scott Watier]
There was one person at the small samples that one study on the five two diet. Right. So five days of normal consumption, two days of fasting. And then that 5050 split in the morning versus the evening, you're probably going to want to be a little bit more considering of a more open fasting window or a two meal a day type approach in the beginning, because the the sex hormone binding globulin levels, if they are high, we don't want to elevate them even more.
[Dr. Scott Watier]
So if you have the hyperthyroidism pituitary problems or the ads. And just one caveat from that original study. So overall benefit with this takeaway, especially for the PCOS application, is you're going to decrease the androgens or the male sex hormones, you're going to increase the sex hormone binding globulin, which is a positive. So where we started with this conversation, Tommy was kind of the aha.
[Dr. Scott Watier]
The smack in the face from reading the title. Right. So like, all right, well in a fashion to decrease, is that a good thing? Is that a good thing? Yes. Okay, good. Right. So now here's the second part. Intermittent fasting could also appear to decrease testosterone in men, but the participants lost body weight in every study. So the biggest converter of testosterone into estrogen in the body is body fat, right?
[Tommy Welling]
Yeah. The increase in adipose tissue is associated with the increase in aromatase that converts the testosterone to the estradiol and that leads to diminished testosterone levels. And then here's the kicker. As if that wasn't bad enough, the kicker is that leads to preferential deposition of visceral body fat. The enemy, the key marker for all of the negative health outcomes that we want to avoid and we want to reverse.
[Tommy Welling]
Right? So so literally, we're having this this conversion from testosterone into estrogen and higher deposition of visceral body fat. Terrible.
[Dr. Scott Watier]
Yes, we done as the total body fat mass increases, hormone resistance develops. Right. So you never mind insulin resistance, but you also got the leptin resistance, right? Telling your body will your hunger whether you're full. Right. It's like, yeah, okay. So now we've got some some imbalance, right? And we want to obviously work towards that. So one of the study that we want to mention here before we totally unpack that testosterone piece, because you found some interesting things in the studies and the the demographics of the men that were studied.
[Dr. Scott Watier]
And we're going to give you some things you can do to boost testosterone naturally and also incorporate into your fasting journey that can apply to both men and women. But there was a study that showed the energy and efficiency in men and androgen excess in women are directly associated with that metabolic syndrome. And the type two diabetes. So again, what's the biggest needle mover here?
[Dr. Scott Watier]
Get the weight off.
[Tommy Welling]
Right?
[Dr. Scott Watier]
Where does fasting come into play? Well, it is the easiest way to get into caloric restriction and the best way that we found to create simplicity and balance and confidence and get the scale moving even when, you know, you maybe you've been stuck or you've been at a plateau or you've lost the weight and it's come back. Well.
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
In that situation you haven't truly adopted the fasting lifestyle. You've probably been using it more like a diet, which I've done in the past when I did keto and if I was using it to lose weight, I wasn't using it to the full fasting potential.
[Tommy Welling]
So where you got to the finish finish line and then you said, okay, okay, I'm done with you, don't need you, I don't need you anymore. Right? I got I had the tool that that worked. Now, now I'm done.
[Dr. Scott Watier]
Right? So if you guys are looking for some of these studies, I'll be in the show notes as well. There's going be a lot of them for this one. So they will all be there. If you're looking for one that was specifically mentioned so timely, let's unpack this testosterone thing a little bit. Right. So, yeah, we don't want decreased testosterone.
[Dr. Scott Watier]
Sure, we want lean body mass. We want lean body tissue. Okay. The study shows that there was a decrease. Right. One of them was 1%. And then what other interesting things did you find?
[Tommy Welling]
Yeah, there was there was one that was as high as 27% decrease in testosterone. But before you throw intermittent fasting out the window, it's good to note that that was in an average of 19 year old males trained for elite cycling. Okay, so.
[Dr. Scott Watier]
Oh, show me.
[Tommy Welling]
Yeah, yeah, yeah, me too. Right? Yeah, yeah, yeah, exactly. So, you know, for for for mere mortals, it's not necessarily applicable because that that individual group did have higher levels of testosterone than, than you or I probably have right now. So elite cyclists also resistance trained men. Several of these studies were using very lean individuals. They weren't looking to lose any body fat.
[Tommy Welling]
They probably didn't have much to lose to begin with. So it's an important consideration because the variability there doesn't necessarily translate to to real life for us mere mortals. But it can be kind of one of those, you know, just just kind of a headline. It can get headline attraction, you know, intermittent fasting shown to to decrease testosterone, you know, that kind of thing.
[Tommy Welling]
So important to to understand, you know, some of the specifics are for the patient populations.
[Dr. Scott Watier]
Yeah. So all four studies young, lean and physically active. That wasn't me when I was £50 overweight and insulin resistant and feeling stuck. And the cool thing is all of these studies, regardless, did not change the sex hormone binding globulin or muscle mass or strength in that.
[Tommy Welling]
Yeah. Yeah.
[Dr. Scott Watier]
So it didn't change your muscle mass. It didn't change your strength and it didn't mess with your BG Mm hmm. And they all lost weight. So the biggest converter of testosterone into estrogen is body fat. We need to get the weight off right. So interesting you said that one of them showed a 26% and that was in that small demographic of like super elite military cyclist.
[Dr. Scott Watier]
Right. So. Right. I know it took a little liberty there, but a couple of things we're going to talk about here. First of all, is walking. So is walking part of your fasting slash health slash weight loss journey? We talk a lot about how powerful walking is. Mm hmm. Right. Host Perennial post meal in blunting the blood sugar spike and allowing your body to process and allow your insulin to work.
[Dr. Scott Watier]
Excuse me more efficiently. Right. So it was a cool study specifically for the men show that good old fashioned walking association of daily step count and serum testosterone among men in the United States. This came on January 20, 21. And this is a journal of the Endocrine Journal. Right. So men who walked 8000 steps per day have significantly lower odds of having low testosterone compared to men who just walk 4000 steps per day.
[Tommy Welling]
Hmm. Nice.
[Dr. Scott Watier]
So it wasn't powered to detect the direction of causality, i.e., like, meaning does walking increase testosterone or do men with higher testosterone simply walk more? Sure. But the work in this study supports that association between daily step count and testosterone levels and the risk of hypogonadism, meaning that low testosterone level or decrease in androgens. So we've been saying this for a while.
[Dr. Scott Watier]
Walking is like you don't need to be running and lifting weights seven days a week and doing all these high, intense work. We need to simplify this for long term sustainability. I mean, I'm going to take a liberty here and say, yeah, it's probably going to work for women, too, right?
[Tommy Welling]
Yeah. It's just part of that part of that balance. Also part of peeling back some of those layers of the insulin resistance and getting things back to where they need to be. I mean, the cool thing is we don't have to do a whole lot to see these like these little increases, these little protective mechanisms, like, like 30 minutes, 30 minutes of weight training is, you know, a temporary boost in testosterone levels, up to 20%.
[Tommy Welling]
But after a few weeks of doing that, that that becomes sustained where you have higher baseline levels for multiple weeks afterwards. So, you know, the fact that there are there are little things that we can do and that we should understand that a sedentary lifestyle, a completely sedentary lifestyle, is definitely associated with lower testosterone levels. And as the body weight, the body fat percentage comes up, then that correlation just gets stronger and stronger with lower levels of testosterone, with more excess body weight, because you have that aromatase in that testosterone converting into estrogen, it's like the body's trying to trying to fight an uphill battle at that point.
[Tommy Welling]
So a little bit of change in habits goes a long way to to start to correct that for sure.
[Dr. Scott Watier]
Yes. We'd say, you know, get your steps in. Right. And this is a little different take than we had when we told you about where the actual back in the day when we did the.
[Tommy Welling]
[Dr. Scott Watier]
[Dr. Scott Watier]
And now everybody's trying to get my 10,000 steps and right. Sure. Interestingly enough, there's another study that either we've done an episode of, we're going to do it on. So appreciate some grace here. I can't remember after 150 of them. Luckily we have a good index system. It's like, oh, and a search that okay, we haven't talked about this research article yet.
[Dr. Scott Watier]
All right. Yeah. So in this meta analysis, a daily step count of 7 to 9000 was associated with the lowest risk of all cause mortality. So one between seven and nine. Eight. Yeah, I love it. Okay. And the number of steps that maximally reduced all cause mortality was different in different subgroups. But that range is what got you the best results.
[Dr. Scott Watier]
So worried about the starting point for today. Oh my God. Decreased testosterone. Okay, let's look a little bit closer. What's the quickest way that testosterone gets converted into estrogen? Well, that's by the body fat. How do we decrease the insulin response? How do we increase our testosterone? Well, simply by adding in walking. Okay, 8000 steps. Post-Meal is the best way to help want that blood sugar spike as well.
[Dr. Scott Watier]
Let's get you out of the kitchen to. Yeah gets you out of the yeah I can see out of the revolving pantry door right.
[Tommy Welling]
Yeah. Helps you set that timer and get the heck out of the kitchen. Right.
[Dr. Scott Watier]
Yeah. Yeah. So a few of the things you can do timing, let's just maximize some testosterone levels to make sure that you are, you know, simple things you can do. We're not talking about like massive lifestyle overhauls here, direct sunlight 2 to 3 times per week can increase testosterone by 69%. Take 30 minutes 2 to 3 times a week.
[Dr. Scott Watier]
Okay. Not simple. That's simple. Oh, wait, I'm walking. Right, right. Get outside. You already mentioned this resistance training. Never mind the additional benefits of sunlight on sleep. Right. Which is.
[Tommy Welling]
Of course, no.
[Dr. Scott Watier]
Resistance training. Right. You had mentioned that 130 minute session can increase to levels by 20, almost 22%. And that's three times a week after four weeks, those levels were maintained.
[Tommy Welling]
It's awesome. Yeah. You don't have to be a gym rat. You don't have to be there every single day. You don't have to be there for an hour and a half.
[Dr. Scott Watier]
Right, right, yeah, yeah. Avoid the refined sugars. Right. Consuming refined sugars can reduce testosterone by 25%. Make sure you're getting 7 hours of sleep right. So less than 7 hours of sleep have shown to decrease those testosterone levels considerably. Alcohol, again, that's going to reduce testosterone synthesis. So making sure.
[Tommy Welling]
Lead to sleep disturbances.
[Dr. Scott Watier]
Sleep disturbances, yeah. Connection points here, right? Yeah. And then a few dietary things that we can do here is eat more healthy fats. Absolutely. Reduce the process carbs. And you can also increase your zinc intake. So either through foods or through supplementation, again, though, this is all stuff that's part of adopting a lifestyle that's going to lead to sustainability, right?
[Tommy Welling]
Yeah. Yeah. Also not being completely restricted from carbohydrates either. That's not necessarily a good thing because if the body can't find the right, the right substrate, the right chemicals, the right bonds, the right atoms that it needs to produce, you know, like like a complex hormone molecule, then then things all of a sudden they start to drop because it doesn't have the required things do to actually do that.
[Tommy Welling]
So, so not being overly restricted, especially on the carbohydrate side, means that we can reduce some of the stress on the axis, which could also lead to sleep disturbances and things like that. So, so again, like a matter of the balance points, the larger balance points that that lead to improvements over time.
[Dr. Scott Watier]
Yeah, just a couple of last talking points here. So if you're thinking like, well, I don't even know where to start. Right. Okay, just start with walking or if you're already working out like a simple way to look at it, just a basic workout. I mean, first of all, go to YouTube because that's just a plethora of I mean, more just your age, your demographic, what you're looking to do, boom, right?
[Dr. Scott Watier]
[Dr. Scott Watier]
We mentioned Fats, but also you're focusing on that consumption of quality protein, too. Sure. So just make sure you're getting in your protein sources. Focus on the protein in the fat, keep the refined, processed carbs low, and then also make sure that you are getting you're not totally restricting and just hating your life when it comes to meal time, because you can you can do the fast, but it's what happens during that nutrition opportunity that really matters to yeah.
[Tommy Welling]
Yeah. And that's what's going to make it make it or break it for the sustainability portion as well. Because what I took away from from this conversation today is that, you know, overall, to get to get moving in the right direction, we're we're going to need to get the dang weight off. Like, you know, you're going to hear us always say that, right?
[Tommy Welling]
But in order to do that, I need to find the things that are working. So do more of the things that are working, starting with the fast. And then what do I do whenever I break my fast as well? So, you know, keeping consistently in it to win it and keep doing what's actually moving the needle and getting the weight off means that's leading to the testosterone, the estrogen balance, the insulin resistance coming down and overall, I'm building habits that I'll be able to use to actually sustain for the long term rather than treating this like a diet.
[Tommy Welling]
Right.
[Dr. Scott Watier]
[Dr. Scott Watier]
So this is a Facebook group that we've created where it is all listeners of the show, and it is a really cool environment because I've been in all the other environments out there, right? The intermittent fasting for many groups and the other ones. And there's a lot of sideways energy in those groups sometimes. And we want to create an environment where we can talk all things fasting and being an encouraging, uplifting, no silly questions like it is a supportive place.
[Dr. Scott Watier]
So if you're new, come find us. And the second thing you can do is download the fast start guide at the fasting for life dot com or the fasting for life dot com. You can go to the resources tab and it's a fast start guide on how to put one meal a day. Fasting. If you've been doing intermittent fasting has been working, you want to get back on track, you want to up your fasting game.
[Dr. Scott Watier]
That resource is there for you. It comes with a group of videos or a little mini masterclass that we recorded walking you through in three or 4 minutes of each one of those six simple steps. And then the last thing I will mention, Tommy, is the last challenge of the year is coming up on December seven. We promised you eight this year.
[Dr. Scott Watier]
Yep. We had a ton of people that missed it or didn't take action due to due to Thanksgiving. Due to November. Due to Halloween. Because we ran it over the end of October and in November. Right? Yeah. So we have the last one of the year. We got some big changes coming up for 2023. I can't believe that just came out of my mouth.
[Dr. Scott Watier]
So go to the show notes, click the link, more information on the challenge. The last challenge of 2020 to December 7th. It'll bring you to the registration page. It has all the information on what we do, frequently asked questions, etc. Come find the community group if you want some more support on your fasting journey. Tommy And I think that's all I got for today, sir.
[Tommy Welling]
Yeah, I just it's going to be an awesome end of the year. So, so be thinking about how you want to end this year right now, because how 2023 is going to go is is being baked in right now for sure. Right now. So you want a breakthrough or plateau, you want to make the habit stick like come with us is going to be cool challenge and you know just just keep keep finding the things that that help you do better and stay more consistently so you can keep winning over time.
[Tommy Welling]
So make it a great year.
[Dr. Scott Watier]
Love it, appreciate. Sure. We'll talk soon.
[Tommy Welling]
Thanks. Yeah.
[Tommy Welling]
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.
[Dr. Scott Watier]
Fasting.
[Tommy Welling]
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 and.