Ep. 16 - Fasting Q&A, Should Children Fast? Fasting to Lose Pregnancy Weight | Fasting Macros, Carbs During Eating Window | Childhood Obesity, Healthy Foods For Kids | Free Intermittent Fasting Plan

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Hello, I'm Dr. Scott Watier, and I'm Tommy Welling, and you're listening to the Fasting for Life podcast.

This podcast is about using fasting as a tool to regain your health. Achieve ultimate wellness and live the life you truly deserve. 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.

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.

Hey, everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Watier and I am here with my good friend and colleague, Tommy Welling. How are you, sir? I'm doing great, Scott. How's it going? Awesome, man. I. I love questions now. That is kind of crazy to say since I have a 3 year old and they average about 4 million questions a day the way I like. Yeah. Why? Right. Like the like because I said so. So makes me realize how little I do know about life. Every drive to and from day care or every trip to the grocery store, which is kind of an odd thing to say in the time right now. But even hey, even just getting them out of their room in the morning. It's it's I don't realize how much that I don't know until they start asking questions.

So I know you can't relate to that.

No, not at all. Yeah, I just turned three and you guys got the perfect shirt. But why? But why? And when I went to explain the shirt to her the next day, literally, she asked me, but why is that perfect?

Right. So I actually do enjoy questions because then the questions turned into a point of learning for us. But then also, you know, we can we can put out some more just answers and get you guys what you're looking for in terms of your fashion journey.

So last week we talked about Tommy's 72 hour fasting formula. So things that, you know, you look at in terms of prepping, starting it, the middle portion, how you continue to succeed on it. You use the 72 hour fast as a tool. You you probably my favorite tool. Yeah, right. You work it into your week. You do it around your date nights, which are which are extremely important to you. So, you know, the middle portion of like what to do, how to navigate it. And then how to break the fast. And then a lot of other stuff, too.

So if you're looking to push past the standard one meal a day or if you've done some 48s, you wanted it. The 72 awesome episode, just amazing amount of content in there. So go back and listen to that. And then today we're gonna go through our second round of questions from you guys.

Yeah. Yeah. Appreciate you guys sending in questions, feedback, what's on your mind.

So we've been keeping a running list of these for a while now. And we've reached a tipping point where, you know, it's time to to put out some some direct answers. So got enough common threads out there that keep popping up. So we're getting a good feel for what's on your minds. So we thought we'd provide some some answers to those.

I think a good starting point on me would be. So this came in. So we've been getting questions from everywhere. We're asking you to put them in the podcast. Five star reviews that you leave for us. And we've been getting them through Facebook Messenger. So some of our clients, through text message, through pretty much everywhere, aren't even aware. They're all coming from just a whole bunch or extensions. Yes, everywhere. Well, play like a singing, singing telegrams. And that is awesome. So this one came in from a text message that says, this is from David. What happens once you reach your target weight? Is fasting still a method for maintaining? And how does that look different than fasting for weight loss? Are you still doing ninety six hour fast or. Oh, mad or cutting it out entirely, etc.?

I thought that was a great question. So, you know, the first thing that pops into my mind is my wife's story, which so she used one meal a day to drop probably 40 something pounds of pregnancy weight after a couple of kids. And then so. So she's she's at her maintenance point where she basically maintains about a five pound window, five pound buffer, a window, and and she uses one meal a day. But so what she did to tweak that one meal a day was she bumped it up to two meals a day, usually three or four days a week, whereas she used to do that one or two days a week. So so that that seems to do well for her, depending on her calorie output, how the day looks. You know, some days where she she was planning on just having one meal, she has a second meal or she has a smaller, you know, second portion that day. And then so she just kind of fluid with it and probably averages one and a half to, you know, maybe one point seventy five meals per day throughout the week instead of just one. So that that works for her. And I think that's a good a good method to tweak.

And I like David's comparison here between once you reach it, you know, is it what does it look like? You know, the difference between maintaining and fasting for weight loss. So would you just drop it for me? You know, the whole name of our everything is fasting for life. You know, there's a lot of different levels there.

It's to improve your quality of life, to regain for me, regain my health, get my life back. But I'm going to be doing this forever because it's so powerful on a physiological level. So, you know, I've been maintaining, you know, for a while and going to make a final push down to the ideal body composition, different conversation. But I like and this is where the mastering you're just speaking to it with your wife and she's figured out what works for her, what works for her schedule or traveling to kids at the ages she has, you know. So for me, I know right now that I am a one meal a day guy. I don't like eating breakfast. I just never have lunch. I'm usually running around being, you know, doing stuff in between meetings, in between locations, working from my home office, my wife's office, you know, running out, getting me the dog food that we forget to go out the weekend before, like the middle of the day for me is usually transitional. And I love dinner with my kids. So I like being in the kitchen cooking. Right. Even if I'm not eating that night, prepping be the dinner table, you know, saying that my daughter, my 3 year old daughter says Grace every night. It's so adorable. I just. And it can be absolutely chaotic and crazy and screaming, too. But I like the dinner with everybody, so I like to think about it this way. Is fasting from a physiological standpoint, has so many benefits for overall health that I am never going to stop. It's not about the weight loss at that point. It's about the health impact and about the simplicity and control for me.

Yeah. And you know, in other conversations with David, you know, he mentioned how fasting kind of empowered him through. I think he probably had like 20 pounds that he wanted to lose. But, you know, getting into his late 20s, he wasn't sure why he couldn't drop it. Whereas, you know, he had been able to drop it so many times in the past. And when we started talking about fasting, he said, wow, like it's crazy because.

It just automatically prioritizes everything where if I'm only eating one meal a day, like I'm really enjoying that meal and I don't I don't have to worry about, oh, well, should I not go to that social gathering or, you know, maybe they're gonna go out and have a beer, but I'm calorie restricted and I'm overall my calories for the day. No, I'm just having the one meal a day. I don't have to overindulge, but I don't really have to miss out on anything either. Like, it's just it's just a perfect solution.

Yeah. And I think that's we both really like that question, too. So that's where the mastery comes in. Again, you got to figure out what works for you. But I would encourage you to keep doing it. Once you're at that ideal weight, this just simplifies everything. So yeah, never mind.

Expand your eating window. But yeah, that doesn't mean throwing out the method or anything.

Right. Right. And then tastic. When the holidays come around, you've got a plan like you know how to control it. Right. Where everybody else is putting on that 68 pounds, it takes them their entire life to get rid of. You know, you just navigate it like a I'm good, you know, had Thanksgiving ushe not eating today, you know, so it just gives you so much more so much more flexibility. So I really appreciate that question, David. And then I want to do a shout out here on the fly here, Tommy to Ross. Ross had left us a comment and kind of an inquisition. He had come from our fast start start guide, many master class, which is the new log in that you get, which is the deep dive. It's the 20 minute deep dive that goes hand-in-hand with the fast archi. So it's video trainings and you get access to the site. You get to log in. And then you get the the videos to go hand-in-hand. And it's just been the feedback's been unbelievable. He left us. Left. Left us a comment. And what he's been doing, he's had great results with the intermittent fasting window. The 1860's reduced his carbs. He's lost 20 pounds in six weeks. He hasn't felt this good in years. So I want to give a shout out to Ross, because you are killing my man. And then this is my favorite part. I'd like more information on how to complete longer fasts, 48 to 72 hours. Perfect. Boom. So we just last week. Right. So, Ross, by the time you hear this, you might have already listened to it, but cha'hta to you. You're killing it. Let us know what else we can do to help you along the way. Glad you enjoyed the mini masterclass. And that's the man. I don't know. You're bobbing your head right now like that's that's why.

Yeah, that's right. It's it's it's powerful. I mean I just it brings me back to let's see. It was a little over a year ago before I had done my first, you know, 72. So remembering that feeling of how to how do you actually do it? How do you make the rubber meets the road? And if you don't have someone else that you know, that has personally gone through it, like that's that's why we're here. That's that's what we're doing, because that's what we needed to get it done. So we know everybody else does, too.

Right. Right. Awesome stuff. So just scanning the list here for the Q&A that we have. We have a couple of questions that really. And this is something we get often. So I kind of want to group a few of these together, but I'll give the the origins in just a second. This came from our first Facebook challenge. And then we had also a review on Apple podcast. Another five star review. If you guys don't know where that is going and drop us one, we we we only accept five star reviews and questions that go along with them. So if you hadn't done that yet, give us a shout, ask a question. But this comes from Buna Beb. It's always trying to. It's always fun trying to say the names. Boonah Beb. And so a couple of questions around food, right? So the challenge question from Lisa B was I'd like to know more about meal plans during the fast right. And then the second one from Boonah Big on that podcast review was you guys pay attention to macro's at all. Many fasters are nuts about Kito. You guys mentioned Whole Foods, but not Macro's. Do you just feel more hungry if you also eat carbs while feeding? So lots of little things to unpack there. But when it comes to meal plans, we really keep it simple.

And it's it's how do I put this?

It's it's balanced. It's smart. And it doesn't fit one indoctrinated viewpoint of low carb Kito.

You know, Atkins insert any name, reverse dieting, whatever. It doesn't really matter to us as much because a whole third paleo. Yeah, because we all know that the apple is actually healthier for us than the donut. Right. So we all have a lot of knowledge about what healthy foods are. So we're not really into the. Now I do lean more Kito and low carb because that works for me. I've done some genetic testing where my body does not process carbohydrates. Well, well, that's insulin resistance. But apparently my genetic material too doesn't really like it where my wife operates better on more of like an even. And this is where the conversation of macros come in. She does better when it's like an even split between fats, carbs and protein. So those are your macro nutrients. Your micronutrients are different. Your macro nutrients come from foods. So fat, protein and carbohydrate, I do better on more fat, low carb. Moderate protien, she does better on kind of even a little bit less fat, more protein and more carbs. So it just depends. And that's why this question is so hard to answer. So we just start with the point of fasting is to clear the system caloric deficit, remove the glycogen from the liver, allow the body to heal, bounce the hormones, all those benefits. Right. So keep it simple when it comes to meals and just use common sense. We know again, eat the apple versus the donut. Say you can't eat the donut, but we know what's healthy.

Right.

And then and we're we're sitting here, we're talking about fasting. We talk about a 72 hour fast. You know, if you're at your ideal body composition, you're probably not thinking too much about your next 72 hour fast. I mean, there are some exceptions to that. But if you're if you're doing that a longer fast, you're you're probably looking to drop some pounds, get the insulin levels low and start healing yourself. Right. So what what we try not to do is is focus too much on the nitty gritty of the macro nutrient profile of the meal for four year, one meal a day. We have some general concepts. Focus on healthy fats, lean protein, reduce the refined carbohydrates. It's all there and the fast start guide. And the reason why we do that is because it's really easy to get lost in those little details that you can become obsessed with them. And if you were just more worried about doing your daily one meal a day 22 to 24 hour fast. You would fast forward. You would get the results that you wanted without spending all the time worrying about the nitty gritty details. So just focus on the Whole Foods doing doing what's right. Overall, most of the time and you're going to get there, right.

And if you do macros, I'm going to speak directly to you. I did macros multiple times for three to six months at a time and I got fatter. My body composition got worse. And I felt worse than ever before in my life because the people that.

And that's when I really started learning about macros, too, in terms of the calculations. And I was doing CrossFit at the time. So if you're looking for performance. Yeah, track your stuff like know what works for your body, know what works better on your recovery days, know what works better for your your longer, more high output workouts. You know, definitely track and use your macros to your advantage because, you know, you value what you track. And if you value your health and your results, you're gonna track it.

But for me, I did that stuff for so long and it didn't work. It's almost like there's going to be a terrible pun, but like bad taste, like I just. Yeah. Yeah, I did so on. Just move on. Sorry, everybody. Okay. Now just shuffle away. So yeah, really what Tommy said is and this is for Boone Habib. He asked, you know, do you feel more hungry if you also have carbs while feeding? The answer is yes. In my opinion, you know, you're eating more of those short acting carbohydrates, so your body's not going to be associated. And you're gonna have those cravings come back more. So I we recommend, you know, we're not anti-car people, but if you're looking to lose weight. Reverse metabolic disease, diabetes, etc., then yeah, you got to avoid the carbohydrates and keep a lower.

It's gonna be better for you.

You're just gonna get a better, quicker response. So. And then meal plans again, just, you know, keep it simple. Eat the foods you like to eat. You know what you're indulging in that you shouldn't be indulging in. So try to have that mindset shift that if we've talked about it a lot about this lately, if you're only eating one meal a day and you choose to eat that meal poorly, then you've only given your body poor nutrition that entire day. So just think about before you eat. And honestly, if you're looking for a very specific meal plans, if you guys are that personality type that likes to follow, like my wife likes to follow a very strict. These are my recipes. I mean, we do meal planning and meal prep every week for the family, too. But like like specific meal plans, you can just get on Google or YouTube. And there are tons of resources out there that can give you 14 day, 21 day, 28 day meal plans. And we would recommend, again, less carbs, more fat and lean protein. Absolutely. Cool. So I know we kind of grouped in together there, Lisa B and Boone a bit, but thank you for the questions. I hope you guys keep listening and does anything else we can do for you. Let us know. And then the last one that we're gonna go over today is a text that came in from Meghan.

And this is a a more difficult conversation to have because it involves kids. So, yeah. Childhood obesity, adolescent obesity leads to adult obesity, which leads to early death and disease. And I hate to be so morbid about it, but we know that being overweight, younger leads to potentially being overweight later in life. There's a big correlation there. And then when you are overweight and you have metabolic dysfunction and disorders like diabetes, your heart disease risk goes through the roof. So you're literally increasing all of those chances. So it's tough when we look at kids because, you know, kids need to eat their growing brain development milestones. All of those different types of things. So I really want to come at this from a perspective of what we do with our family and the understanding and principle of the basic physical physiology of what actually happens in a day to day circadian rhythm kind of food cycles, so to speak.

Yeah, I mean, and there's also a matter of. You know, culture, lifestyle, habits. And then we get to the fact that.

Ah, children, ah ah, they're just disease like they never have been before, they are the ticking time bombs and we're already seeing it. We're already seeing the first generation of kids that was starting off to be overweight and then getting obese earlier and earlier. And, you know, they had to start changing the names of the diseases they used to be adult onset. Right. And they they stopped being because they were seeing more and more cases like that.

And then those kids are going on to have, you know, overweight babies who are insulin resistant right out of the womb. And then they're just they're set up from day one or even before day one.

And there's a lot of information. My my wife specializes in pediatrics and fertility and family planning and, you know, postpartum and all of that. And there's a huge bunch of information and research out there about mom's nutrition and how it affects baby before the baby's even born. So don't want to go down that rabbit hole.

But Meghan, I really do appreciate this question because we really want to talk about it in terms of my experience growing up, my I should say our because you'll give your insights to tell me our experience with Howard, what we're doing with our kids and then what I've helped families do, you know, when I was in clinical practice, but really looking at it from a nutritional standpoint and not just a food standpoint. So how can we give their bodies their a little developing bodies, what they need to in order to have that balance out before it becomes a greater problem?

So, you know, kids need to lose weight. Yeah. They're overweight. I encourage them, the parents, to take some action and help them with that. So how to address that? And then you're not going to find a lot of research on this out there. So, again, just talking more about nutritional principles in kind of some action steps and what we can do to help.

Yeah, it's and it's almost scary or just shocking how little research is out there, you try to say, OK, well, are there any, you know, gold standard studies done on, um, kids and and reversing metabolic disease forum. But you know that there's there's very little, you know, adult research on on a lot of the things that we talk about.

So so that the kid kid research is just incredibly, you know, just limiters.

Yeah, yeah. So I want to go back to me growing up. Right. So was eat your breakfast. Finish your plate. That's all you get. Am I? My parents are loving an amazing individuals like her. Unbelievable. So I'm not going to paint them in the picture. I grew up in this dictatorship, you know, kind of situation like we were nicknamed the Brady Bunch riled all the neighborhood.

Kids, like my parents are fantastic. They're just amazing. But when it came to food, it was they grew up with very little. Right. So it was always finish what's on your plate. This is what we're having. And if I ever came home from school and tried to reach for a snack out of the cabinet when dinner was being prepared, that would not have gone well. So a couple things you can do in terms of controlling, because a good friend of mine who practices with his wife and every huge impactful practice health center in Jacksonville give a shout out to Dr. Aaron and Zach so vast. I got on the phone with him one day. He has they have kids a little bit older than ours and they go to daycares and stuff. And he said, you control what you can control. And so. Wow. OK. That's powerful in every area of life. But because I was talking about daycares, we're having trouble with this one place that my daughter was going, not currently where we weren't allowed to bring her own snacks anymore. So Zach said to me, like, we'll just supply food for those school churches, isn't it? I know. Sounds like fun is like control. You can control. So for moms and dads out there, I understand like I have a three year old. One day she loves this. The next day she hates the exact same thing. You're like, what? The world just happens so controlled you can control and their little bodies know.

So, you know, just in an actual plan from day to day is make sure that there are options in the House that are healthier. You know, they may want the Cheetos, but I guarantee they'll eat the apple with almond butter once they give it a try. So little things like that in terms of, you know, good replacements. If you don't have the junk food in the house, then they can't eat it. And I'm not insinuating, Meghan, that, you know, you have, you know, a cupboard full of that stuff. But I know when I go grocery shopping, I don't go to the middle aisles very often. You know, when Quinn has goldfish, we actually have made them at home for her class, which is extremely tedious. I wondering when doing that or we found a more healthy alternative. Right. So once you start diving into this, you can find healthy replacements for a lot of the standard popcorns and Cheetos and Doritos. And and, you know, I know we love the CSA chips, which are some of the best tortilla chips I've ever had. So really encouraging the replacement, not the removal, because if you restrict I know when I was a kid, my mom said, don't do something. I was like, OK, yeah, I'm going to do that. I wanted to. Right. That's right. So I want a little perspective on that. I know there's not like a huge actionable thing there, but it's in terms of like, you know, should kids fast? We'll get to that in a second. But really, the nutritional side of thing is when the body is getting what it needs, reducing those processed foods and those foods laden with chemicals and, you know, colorings and all that kind of stuff. You know, their body is going to be able to better to handle it.

Yeah. You know, and speaking of food choices, empower your kids, get them involved in the choice. You may be really shocked at how much they might want.

You know, some some freshly cooked, you know, meat instead of some you know, I don't know unless you stick or a cheese steak or, you know, just just something processed the you know, the bag of chips or whatever it is like that stuff just tastes better there. You know, they might be used to grabbing a quick snack, but they can appreciate, you know, good tasting food, too. So they'll be a whole food option. They'll make that choice sometimes as well.

And I'm just going to come out and say this right now, as I'm re reminded every day that I interact with my wonderful three year old, one of the sweetest kids in the world. But I am biased, but I'm reminded that I'm not great at a lot of things when it comes to being a parent. All right. Multiple failures every single day. So we're talking about this stuff.

Meghan, you know, we're really trying to come at it from a compassionate standpoint of, you know, what are some things that we can talk about, you know, to to, you know, to replace, to encourage. And I would just Google, you know, healthy snacks for kids or creative snacks for kids. Everybody's got a food plan, a blog, a Pinterest. I mean, my wife and I spent half my. Time on Instagram when it's not business related, is sending my wife cool ideas that we can put in our daughter's lunchbox. Like, I don't know what the heck I'm doing, you know? So luckily we've exposed our kids to a lot early on. So like Zander now is eating liver paté. We give him salmon. Yeah, I know. It's not me. I. I've seen what your kids eat. You know, you've got some some more natural stuff, you know? So I was restricted as a palate. And my wife can speak to this because she does a lot with this, you know, a restricted palate as a kid. You've missed the opportunity. Yeah. The kid that only wants chicken fingers or French fries or duck. Everybody wants chicken for your French fries, but their palate hasn't been exposed. And when babies make that face at a young age, it's not that they don't like it. It's it's the texture. It's a textural response. So, you know, if you have younger kids for parents out there, introduce them to foods that you don't like, write things that you don't hate, see it. OK, we'll give there's a lot of value and a wild caught salmon, you know. So just some other things to think about. Get on Google, get some resources. And I just want to talk about Quinns timing of eating, because really the question is, can kids fast and my child fasts not by design soda.

My yeah. They just do it.

They do it when they go through growth spurts, they don't naturally it it pumps out the growth hormone. They just they know when to do it. They will start piling in the food before a growth spurt. All of a sudden one day they're the pickiest eater of the world or they're just like, no, no, thank you. I'm just gonna play you like, well, wait a minute. Normally you'd be you just piled in the food this time yesterday. Well, I don't want it today. And then all of a sudden, you know, a few days later, they're like half an inch taller. Right. Right. Wait, Welling.

Yeah. And they're asking. But why? But why? But why? No, no, no. Slow down. So, yeah. Quinn, you know, she was going to you know, my wife practices. I was in practice. I now have, you know, consulting and then the fasting stuff. So I you know, our schedules are very different than the 9:00 to 5:00. But we have a couple of places that she goes to school. You know, one's a Spanish school house. This other one was the Alps. But they've obviously shut down for for the rest of the year. So, you know, we used to get up and like have to get her out of her crib at 7:30 and get her downstairs. And we'd have to like cook eggs. And we make these little Applegate farm sausages and we'd have fruit. And then she wouldn't take a bite. And that just adds 15 to 20 minutes to the process. So now we just have stuff. Healthy stuff. Ready to go. And if I'll ask her in the morning.

You know, older kids, teenagers attitudes, I have no idea what to tell you. Probably get them, like Tommy said, involved in the process and then decision making, take them shopping, teach them they want to learn. Yes, it's a pain in the behind, especially if you're doing homeschooling right now in the situation we're in. I cannot imagine. But get him involved in the process. But Quinn, now I'll ask her. Do you want green juice or do you want the you know, the non not from concentrate apple juice. And we caught it with water and she says yes or no. Some morning she says water. And I said, OK, do you want a baby's snack on the way to school? And some morning she's like, yep, I want cheese balls. And I'm like, no, we don't have cheese balls. And we actually do have a vegan cheese puff. Right. That's like super healthy. Now, I know you're not getting that. You get a banana. You know, you get these strawberries, you know, and we give her options and then she chooses one and off we go. But most mornings she doesn't eat because then she gets snack time at school at 10:30. She gets lunch at 12:00. She gets snack time at 2:00. And then she comes home and she won't. Some nights she won't eat dinner until 6:00 or 7:00.

Yeah, so I mean, she just she knows naturally. I don't need any more food. I'm not. I don't need it. I'm going to get my food. And I'm not I'm not hungry for it.

Right. So limit the snacks. Yeah. Yeah. She just knows what she's doing. I totally just stepped on you there. Sorry. Tell me. So. Yeah. Get them if they're older. Get them involved in the process. Look for those creative resources. Kids like variety. If you ever have a 3 year old that their attention span they like for Heidi, they like change. So that's been huge for me is going back and forth. My wife on Instagram and she sends me Pinterest ideas. And then, you know, we put them in the lunch and like, we open it up and like, wow, she crushed that next day. Maybe not so much, but so limit the window, limit the snacking, replace those snacks with healthier options. And yeah, just keep working on it. But I think, you know, overall, you know, we'll be pleasantly surprised. There's a doc that I follow and work with where his family all fast and he's got a couple of teenagers that are athletes. And so the physiology is there to support it. There's just not a lot of, you know, research out there to do.

So, yeah, I know a lot of doctors and providers are going to back that up because that if if if they haven't been trained on it, then then they're probably going to be a little more hesitant.

Don't get don't get me started on the growth chart and we're not going to go down that path. So, Megan, I really do appreciate and hopefully that, you know, that was received as is coming from a place of being a parent who once again is reminded daily he has no idea what he's doing. But, you know, there are some principles here and some things that hopefully you found valuable. So I just want to wrap up this episode of our second Q and A Love and appreciate you guys for following us. We are absolutely loving the feedback in the conversational questions. So again, Drop is a five star review on the podcast. Go get the fast start guide on the website. The fasting for life.com w w w dot v. Fasting for Life.com. Click the button. Get the download. Get the p_d_f_ sign in. Create the log in for the mini masterclass and those 20 minutes of videos will be transformational. And before you know it, you will be seeing the results that you've been looking for. So tell me anything else out there? No. Couldn't have said it better myself, sir. Awesome. Awesome. A lot of times you'll throw in a last minute actionable like boom, like, you know, like a little little atom bomb, they're saying. I'm disappointed. No, no, no. I want to give you the opportunities. Yo, yo, you tend to you button hook me sometimes. So I think we went through enough in this episode. So we'll leave it there. Thank you, sir. And we'll talk soon. Thank you. Bye.

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