Ep. 162 - How Jill Lost 40 Pounds with Fasting and Reached her Maintenance Weight | Fasting Mindset for Fat Loss | Fasting Success Story | Free Intermittent Fasting Plan Blueprint to Fat Loss | Fasting Challenge
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In today’s episode, Dr. Scott and Tommy discuss Jill's success story, fasting mindset for fat loss, learning to begin with the end in mind, and much more.
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Fasting For Life Ep. 162 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 you know that our first seven day fasting lifestyle challenge is indeed starting tomorrow. That's right. February 1st, perfectly placed after the holiday hangover and those New Year new you campaigns have ended.
[Dr. Scott Watier]
We want to start fresh in the month of February with setting correct intention, putting some really good momentum behind our fasting efforts and changing that trajectory of your weight loss and your health goals. So we are super pumped to deliver you an incredible experience. And do not worry, you are not too late. About 25% of our folks are last minute.
[Dr. Scott Watier]
Larry's just like myself, waiting till the last minute to hop on board. But we want to see you on the inside. So go to the show notes. Click the link for more information. Jump in with us. We are getting started tomorrow, 11 a.m. Central. It's not too late. We'd love to see on the inside. And now to today's episode.
[Dr. Scott Watier]
Hey, everyone. Welcome to the Fasting for Life podcast. My name's Dr. Scott Water and I'm here as always. I'm a good friend of colleague Tommy. Well, and good afternoon to you, sir.
[Tommy Welling]
Hey, Scott. How are you.
[Dr. Scott Watier]
Doing? Fantastic, my friend. Excited for the conversation that we're going to have today. We've been doing last few handful of episodes as we ended 2022 into 2023 with intention. We've launched, we've got the new blueprint to fasting for fat loss that's out there. You can go to the show notes and grab that great feedback so far, but today's conversation is going to move away from the research a little bit because we've done a few of those episodes in a row here, and if you missed the last couple of episodes, please go back and listen, especially about the four hour and six hour time restricted eating episode.
[Dr. Scott Watier]
That episode that that 72 of the 82 participants were women fasting studies that involve women. Yes. So we're super pumped to keep the momentum going here. So today's conversation is going to be a little bit different. We're gonna talk about the application of what.
[Tommy Welling]
A.
[Dr. Scott Watier]
Fasting success story can look like, and we're going to highlight one of our VIP members that has been just absolutely crushing it, not just from a fasting and scale standpoint, but more importantly from between the years. And that's where the real struggle lies for so many. So if you're new to the podcast, welcome in super excited to have you with us.
[Dr. Scott Watier]
If you are an OG, a fasting for life lifer, then we are super appreciative that you are continuing on this fasting lifestyle journey with us. If you'd like to hear more about our stories and where we started and why we now do this and have challenges and memberships and programs and resources and podcast episodes every single week, you can head back to episode one with a little grace.
[Dr. Scott Watier]
Of course, because we were new, didn't know what we're doing, probably still don't to some degree, but we have fun with it. We want to be encouraging. We want you to walk away from each episode with one actionable thing that you can do, and I think today's conversation is going to be impactful. Tommy So Jill, here is an incredible success story, and I want to make sure that we leave today's episode with intention and actionable things that we can do.
[Dr. Scott Watier]
So you may hear a bunch of things that resonate with you today, but at the end of the episode, take just a few minutes and reflect back on, okay, what really resonated with me, because we want to always, like we say, begin with the end in mind. We don't want to lose all the weight. Do all the hard work, get our blood numbers, our metrics back, reverse our diabetes, and then six months later, give it all back.
[Dr. Scott Watier]
That's not right. That that sounds like zero fun. Okay, so we want to begin with the end and end in mind, right? Tell me.
[Tommy Welling]
Yeah. No slipping back into into those old patterns or old clothes or old numbers on the scale. Right.
[Dr. Scott Watier]
The racing.
[Tommy Welling]
Over for. Yeah. There's, you know, and that's, that's one of those mindset shifts right there. Just coming away from the idea that there is a destination, like there is an end goal, there is an absolute like, okay, now I can take my foot off the gas, I'm done, I'm done worrying about you know, what I'm eating or how I'm eating or when I'm eating, you know, that kind of thing.
[Tommy Welling]
Transitioning away from that, which is the old dieting on and off mentality. Right. And then getting towards the lifestyle, which is, okay, what did I do to actually get there? What do I still need to continue to do to maintain those results can be a little bit different. But if I completely took my eye off the ball, really, really easy to to kind of slip back and and some of Jill's posts here kind of highlighted some of that stuff because one part of of what she showed us around the holiday season was was her graph of like what her weight journey look like right and like hitting that that low point over multiple years and
[Tommy Welling]
then started to take longer and longer to hit that that same point. And then what what to do about it whenever she finally got to those those low like that maintenance that forever number again.
[Dr. Scott Watier]
And that's the struggle for so many it was for us to Tommy you know in the beginning it was doing all the hard work white knuckling it, you know, willpower, willpower. I'm going to do it. I'm going to I have this thing coming up. I got it. I got to segment this. I'm going to start off the new year.
[Dr. Scott Watier]
I'm going to I Monday are going to eat less, move more, count calories, tracked it, all of this stuff. And it just wasn't sticking. And you know, my wife who has run multiple half marathons an actual full marathon my own background with being on a virtual rowing team or an urging team doing millions of meters over the course of a course of 12 to 18 months, 2.5 million meters.
[Dr. Scott Watier]
Right. Lots 30 half marathons in the month of December into January. There's a special crazy bear challenge thing, right? So the idea is like once you finish the race and my wife, like when she finished the marathon, which she says was other than labor, one of the hardest things she's ever done, she had to walk to the booth to get her medal and then walk to the car and then figure out how to walk the next day.
[Dr. Scott Watier]
Right. Because she was sore and it was painful. So when you get to the end of the race, the journey doesn't end. It's a constant building of the new you, the new identity, stepping into those habits. And more importantly, we want to encourage you that we have to act like it's already happened, right? We have to like tell our brains the subconscious mind that we're already there.
[Dr. Scott Watier]
We see ourselves and our forever number with confidence around, soon not having to stress and worry and guilt and shame. Yeah, that we have the ability and we know that we have the skill set and the application of those skills to be able to go throughout our life feeling good, living a good quality of life, being in control of our weight and our health.
[Dr. Scott Watier]
So Jill's journey starts all the way back years ago and she shares that original image with us where it goes back five January. Right? So if you can picture this as it comes into focus, it starts off at one of her highest weights, right? And then it plummets over the course. It interestingly enough, it was always around December to January, Right.
[Dr. Scott Watier]
That first month. Right.
[Tommy Welling]
Who can relate, Right.
[Dr. Scott Watier]
Yeah, she actually started a little sooner, which was great. And not waiting until January 1st. But you see these big dips getting down to her lowest weight. And then interestingly enough, over the course of ten months, ten and a half, 11 months, it rose all the way back up to almost where she started. And then re intention, reengage, focus, willpower.
[Dr. Scott Watier]
Right. Okay. Here we go back down again the following year. Again, same time, December into January, January to February, and then boom, it slowly ticks up. So we've gone through two cycles now over the course of two years. To your point, Tommy, this third one, same pattern started, right? We got the peak, we've got a plateau, and then that third year it starts to go down again.
[Dr. Scott Watier]
But what didn't happen this time? It stopped in February or March.
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
And then it went right back up and surpassed the highest starting point as she shared over the course of these four years. Then she found fasting.
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
And this initial share from back in October that we're going to share some of her talking points and kind of talk through them so you can see what a successful journey looks like because so far you listen to that going on. That's not really long term success. Begin with the end of mind right now. Lots of short term wins, lots of feeling good.
[Dr. Scott Watier]
Hey, you lost weight, you look great. But then boom, here I am again. Doing must just be me here I am. Can't you know woe is me. I'm doing the same thing again. Right where it cuts off here visually. And we'll pick it up in a minute on Honest. And the second most recent update that she shared on December 31st of 2022.
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
So October 13th of 2022 is where this first section cuts off. Right? And she shares that she's paid back an insane amount of calorie debt. Right. And what we mean by that is insane amount of weight, £34.4 for her. She's I mean, she she started it. She's not a big person. She's she's a small individual, a petite individual.
[Dr. Scott Watier]
Right. So it is a big percentage of body weight. Okay.
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
And she says, I'm feeling pretty emotional this evening because I found one of my apps that has tracked my weight since 2014. So she didn't share all the way back, but she shared, you know, 22, 21, 2019 and part of 18 and only one other day. And at least eight and a half years have I weighed what I weighed today.
[Tommy Welling]
Wow.
[Dr. Scott Watier]
When I look at the graphs, I see Supreme Daily struggle.
[Tommy Welling]
Oh, man, that hurts.
[Dr. Scott Watier]
You can feel it. Yeah, right. Living it. Ben, there still have moments when life stress happens and kids don't sleep and not feeling well in sickness and travel and moving and insert reason right for the struggle. And she shares that. I can remember the mental anguish from those years. It is so different from the feeling I have when I'm fasting.
[Dr. Scott Watier]
Wow. I'm so grateful for finding the part. She just stumbled upon us. We shared our story. Now she's sharing hers and we want the same thing to happen for you as the listener that you can. You're not broken. You can. Okay. And she then took the leap to join a challenge. It felt like a huge jump out of my comfort zone.
[Dr. Scott Watier]
She became part of the VIP coaching group as well. Yeah, but it's been the best thing ever for my health. My goal is to be this where I love. She puts her goal. My goal is to be one of the people who can stay in the healthy weight range for life. I want to be independent, active, amazing person when I'm very, very old, still able to do all the things I love.
[Dr. Scott Watier]
She gives us a shout out and a thank you. A shout out to the group. A shout out to the podcast. And this accomplishment wouldn't be impossible without you, boss man. I want to give you the shout out. Jill. Is that your ability to see the forest through the trees? Right, and not be stuck like myopically in the moment, continually making those struggling decisions every single day, those emotional decisions in the moment that isn't serving your long term goal.
[Dr. Scott Watier]
You are a true success story well before you found us, because what you didn't do is you didn't stop. If you're going through hell, don't stop. You don't want to live there. People out of there going, Yes, I did there. Yeah, keep going. Get out of there as fast you can. And she continued over those years. Now there's a little bit of angst here in this post as well.
[Dr. Scott Watier]
That is okay. I've been here before.
[Tommy Welling]
Right? Yeah, that's what I was thinking whenever I first saw this. Right? It was like, Oh, the fear, the little anxiety starts coming because it's like, okay, I've been here at the low before and I've seen what can happen when I take my eye off the prize, when I take my eye off the ball. And again, that can happen very easily when I'm doing something very different from how I can actually sustain long term, you know, eating behaviors, behavioral patterns, because I use a specific method to lose the weight and it doesn't feel natural to continue with it.
[Tommy Welling]
I'm done with the special powders or the special meal preps or the long.
[Dr. Scott Watier]
One day fixes.
[Tommy Welling]
Yeah, the boot camps. I did it. I don't want to do it anymore. And the race is over. Right? I want I'm at the finish line here. Not doing it any more than you can see the just this just the natural progression back up of the weight because the method is completely gone. So it does take some time for it to come back on.
[Tommy Welling]
But like, how do we avoid that trap right there like that? That's insanity.
[Dr. Scott Watier]
And it's something that we talk a lot about is the habits that got you. The results are the same habits that will sustain those results, but they have to be applied in a different manner.
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
It's a situational thing. There's a personalization and a customization to weight loss and health. There are principles and physiological principles that happen when you fast or you caloric restrict right? There are things that your body is going to do. Getting into ketosis, increasing your fat burning, decreasing your cravings, all of that stuff, right? The physiology of fasting, there's so many amazing benefits.
[Dr. Scott Watier]
Be DNF, increase, gather, increase happy hormones, balancing of hunger cues, balancing in of of reproductive hormones, thyroid hormones, testosterone. All of this stuff can be affected by insulin and fasting, fasting in a positive way. So the one thing I want to pull out of this and then transition to the second share that she shared at the end of the year.
[Dr. Scott Watier]
So three months forward, two and a half months forward, now we're at about a three month update. And this one takeaway from this first thing is I can remember the mental anguish from those years, the fear of going back, the fear of giving it back, the fear of being on that cusp again. And she says, I can remember the mental anguish from those years, so different from the feeling I have when I'm fasting.
[Tommy Welling]
Wow.
[Dr. Scott Watier]
That feeling is what we want you to focus on. So in the moment, right, we have a habit loop reward system and we always try to change the action at the end. The thing that we don't want to do the action. Yeah. Hey, toddler, don't spill on the couch. Don't eat on the couch. Well, what's going to happen when I want to eat on the couch and I'm absolutely going to squeeze my right pouch too hard and it's going to erupt all over the place.
[Dr. Scott Watier]
It's like, don't do that thing. That's the only they don't hear the don't. It's the only thing that they're going to do. So in the moment need to interpret and acknowledge the cue, the starting of the process that leads to the behavior. Right, Right.
[Tommy Welling]
Yeah. Yeah. If we don't do that, we're aiming at the wrong target. Not going to be able to short circuit it like that. What is the cue? And then that takes a little bit of reflection. And that's the point where we can also have some cognitive dissonance where I don't have the confidence while I'm going through the process.
[Tommy Welling]
If, let's say, let's say the weight started coming off too quickly or let's say that I've dieted a whole bunch of times in the past, and then all of a sudden, like it's working, it can feel very like what? What's going on here? And it can it can induce some fear of concern and then some hesitation, which sometimes can lead to even some self-sabotage at that point.
[Dr. Scott Watier]
Yeah, that's the the clashing of cognitions, like two or more thoughts. They're contradicting each other way. Everybody else is a walk and I'm crazy and I'm starving. And why? Are you starving? No, like, no, it's working for.
[Tommy Welling]
You, maybe. Right? Right.
[Dr. Scott Watier]
Oh, yeah, right. Yeah. No, it's. Well, yeah. And you get back into that negative loop learning and the dieting, you know, dieting kind of construct once again, and the woe is me and all of that stuff that comes. That guilt and the shame and the good food and bad food and all of those things.
[Tommy Welling]
And then the scale just confirms that. Okay. Yeah, it's taken up just like I thought it would. Just like the toddler. They spilled it on the couch just like you thought they would.
[Dr. Scott Watier]
Right? So that feeling is something that we want to tap into in the moment. The decision to not stick to the plan that is a willpower or won't power a restriction on mission type mindset and discipline comes from the you know, yeah, I don't have to discipline myself into eating the sweets, right? I don't need to discipline myself into having the extra glass of wine.
[Dr. Scott Watier]
I don't need to discipline might know discipline is doing the things that we don't want to do. Delaying that, delaying that gratification, building that, that habit pattern.
[Tommy Welling]
All by myself to go sit on beach, you know?
[Dr. Scott Watier]
Right. Yeah. Oh, man. I got to really discipline myself into going on that vacation.
[Tommy Welling]
Right, Scott, stay focused on. I'm sitting on the beach. And here's.
[Dr. Scott Watier]
The thing. If you don't hate it, you won't change it. So there's this thing that we're going to be, you know, until until that pain, right. Of staying the same lessons, then you're never going to make that change. If you don't hate it, you won't change it. And then the decisions we make create the discipline we want, which then creates the delight and the life that we truly are deserving of.
[Dr. Scott Watier]
So as we transition into the new year and we're ending this, you know, last day of the month. Yeah, here we are. A month's gone by. Yeah. So Jill's update at the end of the year added some perspective that I want to unpack. Tommy So she's now in maintenance. Oh, just an incredible love and appreciate you, Jill. If you hear this and hopefully I know you listen so you will your dedication, you're doing the work, your encouragement to others has just been absolutely incredible all the way from back from the beginning when you started, you know, with without fanfare and join that challenge and stepped out of your comfort zone in 2022, in June of
[Dr. Scott Watier]
[Tommy Welling]
Well, nice into maintenance.
[Dr. Scott Watier]
So now she's at a newer low. Low, right. And looking back, it didn't feel hard to do. Now that's called perspective shift. I'm sure in the moment it was hard. Yeah. You said that you told us about the daily struggle. You shared that guy. Yeah, right. How quickly we forget. But it has definitely gotten easier as someone who's ran ten marathons versus one.
[Dr. Scott Watier]
I'm sure the first one was the first time I did a a half marathon time trial on the Rower. It was awful. And then I was able to actually get better at it and it got a little bit easier. Not that all of them were easy, but it got easier, right? So yeah, she says Wisdom here. O.G. With repetition and consistency, hormones get balanced and cravings ease up.
[Dr. Scott Watier]
I learned about drinking plenty of water using trace minerals, pink salt and staying busy to prevent the boredom eating pattern. When I say that it is easier, I'm thinking how much better I love myself for being healthy and how hard it was when I was overweight and unhealthy eating junk that made me. Here it is again. I feel so bad.
[Tommy Welling]
Wow. Yeah. She knew it made her feel feel bad, but it made her feel bad. But she's still couldn't break that that right in the moment.
[Dr. Scott Watier]
Right. Taxing is powerful because to her point, it balances those things out. You're not deny in your delaying, you're compartmentalizing your eating. We have an overconsumption over convenience issue over processing issue here in the states. We've talked about it. Research shows in one of the most recent food things that everybody's talking about is that green, yellow and red chart that came out listing the nutritional value and how how much and how frequent you should include certain foods in your diet.
[Dr. Scott Watier]
Yeah. And it's like, wait, hold on. Frosted upside down. Yeah. There was like cereals candy sold cereals above meat and eggs. And I'm going, wait a minute, it's just backwards. So that's the that's the world that we live in. So here now we're operating outside of that. So when I say it's easier, I'm. I'm thinking how much better I love myself for being healthy and how hard it was eating junk and eating foods that made me feel so bad.
[Dr. Scott Watier]
So here's the next one I've gotten comfortable with weighing only once a week. Now, that didn't happen overnight.
[Tommy Welling]
Yeah, that's a tough pattern to break.
[Dr. Scott Watier]
Sometimes we do an entire day in our challenge about when the scale fails. Not if, when.
[Tommy Welling]
When.
[Dr. Scott Watier]
When it's okay, because we like to use it as a tool for lashings. And if it if it gives you the reward, then you now loosen up a little bit on that day. And we've heard this from thousands and thousands of people and I've felt it myself, or if it doesn't reward you, ask for it.
[Tommy Welling]
Watch out.
[Dr. Scott Watier]
Just open yourself up for slippage.
[Tommy Welling]
Yeah. Can I eat a little bit of my feelings right now? Because I don't feel great. Yeah.
[Dr. Scott Watier]
So no more beating myself up over every uptick in the scale. She's going to drop a bomb here in just a second. I had to learn to live for other signs of health since it maintenance. There's no big rush of excitement to keep the scale going down. The marathon's over. I got my metal. Yeah. I'm never running again.
[Dr. Scott Watier]
That was me because I.
[Tommy Welling]
Was just that one metal. It was just like metal. I wanted to put them all right. Yeah.
[Dr. Scott Watier]
So I want it to stay steady and with the right choices of foods. It does. I'll add here. I chose 135 as my go away, but my body chose around 125 to 130. I got there and continue to go down and now I've leveled off. And she shared another chart here. So she says, Here's the bomb. When I started last June, I weighed daily.
[Dr. Scott Watier]
And here's here's a kicker just for perspective. Zooming out, beginning with the end in mind. And I weighed daily and it had 15 weight gains in the first month. Oh, wow. But she lost weight that first month.
[Tommy Welling]
Yeah. Still, 50% of the time you're getting 50 in the morning time.
[Dr. Scott Watier]
It didn't serve you. How's that very.
[Tommy Welling]
Day.
[Dr. Scott Watier]
Right? Very tough to keep going like that. She said. I switched to weekly and I was much happier, but I had to learn to trust myself, to follow the plan and keep learning. Everyone here has invested time, money and effort into it. So you you owe it to yourself to get all that you can. She's speaking specifically about the challenges in the VIP coaching.
[Dr. Scott Watier]
So, Tommy, here's a few key things that she does now that she's reached maintenance and by the way, sustaining at it for the first time, her chart, she shares another visual. It's bottomed out and it is flat like a plane in Africa. It is flat. There is no elevation. It is flat. And this is going on months now.
[Dr. Scott Watier]
So unlike the previous image that we tried to depict in an audio medium and hopefully it landed, is that she had these big drops and then these slow increases, big drops, slow increases where she go from highest weight to lowest weight, highest rate, the lowest weight. And then it didn't happen that third time. Right. It just kept going up and tried to go down and went back up and tried to go down and went back up.
[Dr. Scott Watier]
And she never got back down to that low. This time she's sustaining. And here's a few key things. Eat real food, drink water with trace minerals every morning, alcohol only in the nutrition opportunity and limit always set my timer always that are always that are always always. Yeah The same habits that got her the progress in the beginning are the same habits now that you have to do, there are certain foundational ones that can't go away.
[Tommy Welling]
Yeah. Can you just lose them all? Yeah, right.
[Dr. Scott Watier]
Keep a time restricted nutrition opportunity. It may vary at times two, four, six, 8 hours, but I always have a fast of several hours. That is undoing the dieting mindset right there. It's a lifestyle. Listen to the live events, replays, podcast and interact in the group. So she is having the encouragement and the accountability piece and now she's transitioning into sustainability, where she's now becoming a leader and sharing and encouraging and helping others get through the stuff that she shared with us.
[Tommy Welling]
Tammy Yeah, and I love that because, you know, every time she hit those lows in the past, she would always feel like she was kind of clawing her way uphill, right? And then the the weight starts to come back on because it's it didn't feel intuitive or sustainable to actually maintain those things. It felt like she was doing something that she really didn't want to be doing for a temporary amount of time and then can't wait to stop doing those things.
[Tommy Welling]
And then kind of live my life. I haven't been living my life. I've put it off and now I'm ready to go live my life. But so like part of part of what we need through this process and especially through a longer term weight loss journey, is we need those times where we can like it. It needs to take us, it needs to take some time, probably a bit longer than we'd like.
[Tommy Welling]
If you've ever heard the story of Angus Barbieri and doing like a 382 day fast or whatever it was, and just going like, Well, can I just can I just fast the weight off? But then like he was doing it to to avoid dying, literally. And the fact of the matter is, anything that we we do in like a drastic or very accelerated pace, it tends to not stick like it might if you're on the brink of death.
[Tommy Welling]
But, you know, hopefully most of the.
[Dr. Scott Watier]
Leverage is great in there.
[Tommy Welling]
Right? Yeah. Yeah, right. And then you you you're forced to write. Yeah. Like you could do anything if you if you were just absolutely forced to. But in order to, to do something and then to get used to new habits and to heal my relationship with food and to lessen those dopamine hits for some of the highly craveable foods that got me into my position in the first place.
[Tommy Welling]
Those take a lot of time and like confidence to be game. So like getting the process started and then having the perspective that long term this will look a little bit different. So I need to be making some adjustments along the way. So it's not just all this like 180 degree turn, right? Get there.
[Dr. Scott Watier]
Right, right, right. And Jill has good perspective now, you know, growing through it and learning through it over the weeks, two months right now, and going to be talking years here soon. Yeah. Again. But on the other side, right on the maintenance side, not only not on the yo yo side, she has leveled up her skillset and understanding on a lot of different things.
[Dr. Scott Watier]
Right. And when she talks about, you know, I don't track what I eat now, but I used to. Yeah, I have a rough idea of how much is in my eating window. It's usually around my total daily energy expenditure. Mm hmm. All right. Some of you were going I came to Fascinating. So not to worry about that stuff.
[Dr. Scott Watier]
Yeah, you're right. Right. 100% that you get here sometimes a little more, sometimes a little less. But it balances. Balance, balance, balance. I dine in restaurants once a week, sometimes more. Sweets used to be the bedrock of my consumption, but now they just don't taste worth it anymore. Yeah, she didn't make a decision. I'm going to restrict all sweets.
[Dr. Scott Watier]
She literally changed her physiology and her mindset over time.
[Tommy Welling]
Gradually over time. Yep.
[Dr. Scott Watier]
And now she's like, Yeah, the juice isn't worth the squeeze. I no longer have to route myself away from the Dairy Queen. On the way home from work, I used to do that.
[Tommy Welling]
Yeah, me too.
[Dr. Scott Watier]
So many stories of people, right? The pre dinner. Dinner? Yep. Right. The premium. Yeah.
[Tommy Welling]
And I just. Can I just get something in here? Yeah, that. That sounds really good right now.
[Dr. Scott Watier]
Uh huh, right. The gas station, we talk about it. It was. We had a whole joke running joke for a while. Like the gas station. Hot dogs, Right? Right. The physical hunger is true. Then would you eat a bowl of broccoli until you were satisfied? Yeah. If it's truly physical hunger. Right. So I often have a couple squares, a very dark chocolate to close my nutrition opportunity.
[Dr. Scott Watier]
Great. There's benefits in that. I still eat some calves, but mostly from things like legumes and healthy, unrefined processed sources. I make excellent sourdough bread now, so when I have a slice of it, I enjoy it, but I don't overdo it. I tend to choose foods I eat for their purpose. To me, nutritionally, rather than to satisfy a craving.
[Dr. Scott Watier]
Right negatively. Dopamine hit not going to get you. They're not going to serve you in the long term. Or I choose foods that I know carry me through a longer fast right? So strategically putting foods into the window that are going to increase satiety, increase ketosis and allow your body to maintain that energy balance.
[Tommy Welling]
So we've been talking about the cue action, the reward, and then the short term versus the longer term thinking here. And like a couple of these things really, really hit me like that, too, because when you start to take something like like Jill enjoyed the sweets and she enjoyed carbs and you know who doesn't? I know they should be part of what we're eating unless you, you know, you just your body.
[Dr. Scott Watier]
You have to enjoy life. Okay? You can't write. Don't don't be a robot. It's not going to work or.
[Tommy Welling]
Yeah, yeah. No, but taking something that she really enjoyed and going, Yeah, you know what? I'm going to make it in house. Okay? Now I get to control the ingredients a bit now, and hey, maybe it's going to cost me a little bit more. Or do that. Take a little bit more time. Yeah. Yeah. You can control the ingredients, but also, I know that I'm going to have the opportunity for it.
[Tommy Welling]
And I also know I'm going to enjoy the heck out of it because it's going to taste awesome. And I put the, the work into it took a little bit longer, but that's like a built in delayed gratification right there that that serves us for the longer term thinking that provides the fuel for maintenance as well.
[Dr. Scott Watier]
Yeah, 100%. So let's wrap up her journey here. So looking forward, right. She's made a commitment to continue to learn and be in the coaching environment and she's going to help solidify the ability to maintain. So there's still a little hint of her maybe.
[Tommy Welling]
Yeah, sure.
[Dr. Scott Watier]
A little different new identity, right? New new behavioral patterns.
[Tommy Welling]
You just want to know this person. Yeah.
[Dr. Scott Watier]
All right. So because I want to be active and feel good doing the things I love in my older years, here's the kicker I'm getting CGM, which is a continuous glucose monitor.
[Tommy Welling]
Nice at maintenance.
[Dr. Scott Watier]
Maintenance. Yeah. Okay, cool. Getting a DEXA scan to make and making resistance exercise a priority to build muscle challenging myself to make my labs even better, to dazzle my doctor the year ahead, right?
[Tommy Welling]
Oh, my doctor. That's great.
[Dr. Scott Watier]
That is so good. I love that phrase. And then she just says a shout out and a thank you to the group and everyone involved on our journey. And thank you, Jill. Yeah, just incredible cool share, right? It really is. And that's why we wanted to highlight it, especially now as we're coming up on the end of January, we're coming up on the end of the influx of folks into the gym that are that are attempting to restart after the holidays, the holiday hangover, the new year, new you you notice all of the marketing campaigns and the before and afters and the, you know, the gyms make the majority of them.
[Dr. Scott Watier]
I've heard this on November five or like documented in the rebate check that yeah fact check it thank you but that they make the majority of their income in the first couple of months of the year. Right. We know the statistics show that, you know, 97% of resolutions even if you ask people now I know I don't do that right, because I know what.
[Tommy Welling]
A waste of time. Yeah.
[Dr. Scott Watier]
You didn't set your goal properly. You don't have the the system to support it, Right. You're not enjoying the process. You know, the pain and suffering, you know, that used to happen, you know? Yeah, I'm just not going to do that anymore. Or we do believe in goal setting, very intentional goal setting and then having a strategic easy system to follow that allows those habits to build like Joe did.
[Dr. Scott Watier]
But now we're about to start tomorrow, February 1st, and that is why we put our first seven day fasting challenge at the end of January.
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
Right. So if you are resonating, what would you say?
[Tommy Welling]
I said, get out of here. January.
[Dr. Scott Watier]
Yeah, get out here January.
[Tommy Welling]
I love January, but it's cool to like turn the page and start something new that's not just connected to your birthday. Yeah.
[Dr. Scott Watier]
Yeah. Just realize it. Yeah. Like, of course you love it. It's literally your birthday. Happy alert. January in real time. So cool. I was just like, Wait a minute, it's January 17th. I had a notification. My calendar. I must not have looked at it. So anyway, I know I'm not the first or be the last today, but happy birthday in real time.
[Dr. Scott Watier]
With that 30 something years, we're just 13. Okay, carry on. Yeah. 30. Okay, great. Welcome to the club. 39 forever. Shit. Yeah, it's cool. Welcome to the club. Anyway, so tomorrow is the start of our first seven fasting lifestyle challenge, and that is where Jill started as well. And so many of our success stories start there. So I want to encourage you that if you are ready, if you've grabbed the blueprint or you had the Fast Start guide or the new blueprint of fasting for fat loss, and you're like, Okay, I've got.
[Tommy Welling]
The plan now. I've got the plan.
[Dr. Scott Watier]
Yeah, but you have to act on the plan. So if you want to accelerate that learning curve and fail forward faster and a fun, encouraging, uplifting, empowering, kick ass kind of environment kind of way, then tomorrow, this is your sign. Okay. I don't know if you're brand new to the podcast. You've been listening for years. I love that we can say years now, right?
[Dr. Scott Watier]
I know consistency, right? I just love it. So if that is you, if you're ready to accelerate that, I'm going to encourage you to go to the show notes, click the link and register for the first seven fascinating lifestyle challenge of 2023. So that's so many things you can resonate through this, through this episode. Tommy, let's wrap up today's with just one or two main takeaways on what we should focus on between the ears from Jill's story.
[Dr. Scott Watier]
And then I want to encourage all to take massive action and just jump in like Jill did. Step out of your comfort zone. Join us. You get live us live every single day in the group. We usually go 640, five, 60, 90 minutes sometimes. Don't worry, everything's on replay. You have access. We do watch parties, You know, we got people listening from across the globe.
[Dr. Scott Watier]
It doesn't matter where you live. We will get the message to you. Or coaching support systems. We've got Q&A messages, coaching 3 to 5 minutes a day of of like actual homework action steps, taking action. If you listen to the beginning of our podcast on the habits, we're going to have a conversation. We want you to take away one actionable thing from every single episode.
[Dr. Scott Watier]
So the action today is if you're resonating and and you saw and felt Jill story we want to encourage you to join us tomorrow to make a couple out between the ears things as we wrap up today.
[Tommy Welling]
Yeah between the years I mean just just the fact that when you look at this story, this like resonates with me. One of our one of the questions that we get most often is like, okay, well, why do you guys do challenges? We do challenges.
[Dr. Scott Watier]
What is it? No, it's not a seven day fast.
[Tommy Welling]
All right. We do challenges because of stories like this, because this is this is how we were able to help people like Jill and like you listening. Yeah. And like, after we help ourselves, like. Like they say, put your oxygen mask on first, right? So you can help the people around you. So once we found our oxygen mask, then we said, how do we help more people put on their oxygen masks?
[Tommy Welling]
So it like it starts in an environment that is like so encouraging, like that gets the momentum started. But then we also have to keep a strategic eye on on the future, on like the long term sustainability of that too. And so that's, that's, that's part of the mindset that I pick up from Jill's story here too.
[Dr. Scott Watier]
Yeah. And I mean, that was just like, yeah, dog barking is yeah, they're excited. I know it is powerful, it is real. Although you mentioned the challenge environment, it's like, Wow, we're crazy. Hey, Amazon didn't show up today, so it's not on my end for once. It's just singing Happy Birthday podcast. So there's like foundation where they were drilling concrete hours like on podcast record day.
[Dr. Scott Watier]
Come on. Of course, of course. So couple of things here. Cut and grab the blueprint. The new fasting for Fat loss blueprint. Check the Shownotes, click the link for the fasting challenge that starts tomorrow. Push into it. If you're thinking, I don't know, when was the right time? It's last minute. Yes. Yeah, dive in. We have the majority of our folks sign up in these last 8 hours because if they are last minute, Larry's like myself for procrastinating pats.
[Dr. Scott Watier]
Then this is how we operate. But this is when you step out of your comfort zone. Just like Joe's story, you can make an easily credible, incredible change in your trajectory can change with one simple decision. So hopefully you guys got some things to think about. On today's episode. We hope to see you inside of the first seven day fasting lifestyle challenge.
[Dr. Scott Watier]
It starts tomorrow. Tommy, as always, thank you for the conversation, sir, and we'll talk to you.
[Tommy Welling]
Thank you. Bye. So you've heard today's episode and you may be wondering, where do I start? Head on over to the fasting for life icon and sign up for our newsletter where you'll receive fasting tips and strategies to maximize results and fit fasting into your day to day life.
[Dr. Scott Watier]
While you're there, download your free Fast Start guide to get started today. Don't forget to subscribe on iTunes, Spotify, or wherever you get your podcasts. Make sure to leave us a five star review and we'll be back next week with another episode of Fasting for Life.