Ep. 163 - Low Carb vs. Low Fat for weight loss & metabolic markers | What should you eat when you break a fast? | Reversing diabetes & pre-diabetes, increasing insulin sensitivity, lowering your HbA1c
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In today’s timely episode, Dr. Scott and Tommy discuss low carb vs. low fat for weight loss, reversing diabetes & pre-diabetes, increasing insulin sensitivity, and lowering your HbA1c.
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Research Reference Links:
https://apjcn.nhri.org.tw/server/APJCN/31/3/512.pdf
Fasting For Life Ep. 163 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. 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 and colleague, Tommy Whelan. Good afternoon to you, sir.
[Tommy Welling]
Hey, Scott, how are you doing?
[Dr. Scott Watier]
Fantastic, my friend is we are just chug a lug and along in this month of January 2023, excited to continue the momentum and bring you some cool research and application to fasting and weight loss and health and just continue this fasting journey as we want to ramp up that momentum and that activation energy for the new year and that calendar ticking over.
[Dr. Scott Watier]
Right, gives us that oh, it's here, time to do something about it. So welcome in to all of you listeners if you are new. Thank you so much for giving us an opportunity to be on this fasting journey with you. You're an old school OG, You've been around the block with us, you've been listening in much appreciated to your continued support as well.
[Dr. Scott Watier]
We love to hear from you. We love the Five Star Reviews tells the podcast gods that we're doing something right. So, Tommy, today's conversation is low carb or low fat. Better for pre-diabetes. Okay, so this is going to be a fun conversation. And it's one of those where it's like, Oh, that's the takeaway. Cool. Okay. Not any big grandiose to the right, but it is going to be easily applicable to your day to day life when it comes to fasting, adopting, adapting, adopting a fasting lifestyle, which is what we want.
[Dr. Scott Watier]
We want the results we want you to get and we want you to feel empowered. We want you to feel that fasting can simplify your day to day life. As you heard in our opening with that awesome music behind it, I still listen to that pretty much every day. At some point. It's it's so catchy, just on loop.
[Dr. Scott Watier]
But this study is the effects of low carbohydrate versus low fat diets. So we're going to put up two of the titans of the weight loss dieting world right from the seventies until now. Two of the titans that are out there still cage heavyweight, bout 15 rounds. Well, they don't do that anymore. 12 rounds. Right. So effects of low carbohydrate versus low fat diets on weight loss and metabolic risk factors.
[Dr. Scott Watier]
So this is the key piece, right? So lifestyle change, fasting, calories, hormones, metabolic risk factors, Right. Important health, right. So the effect metabolic risk factors in obese and overweight individuals with impaired glucose regulation and this is a randomized controlled trial that came out of China and that impaired glucose regulation. Tommy, the IDR, as they're calling it, is a category of individuals that would fall into the pre-diabetes category.
[Dr. Scott Watier]
But this remains, right?
[Tommy Welling]
Yeah, absolutely. And defined by the American Diabetes Association or the ADA. So the the folks in that category can either be suffering from impaired fasting glucose. So elevated glucose numbers while you're fasting impaired glucose tolerance or an elevated B, a1c, So it doesn't have to be in a in a particularly defined diabetic or even certain pre-diabetic ranges. But if it's elevated, then you're falling into that category.
[Tommy Welling]
So, I mean, this is this is basically casting a net around, you know, most of us mere mortals as we're kind of going through, especially if we have some weight to lose.
[Dr. Scott Watier]
Yeah, And that's a big we shared stats on one of the previous episodes where the number of, you know, extrapolated out data on undiagnosed prediabetes or undiagnosed blood sugar issues, never mind the 37 or 38 million people that have the diagnosis already and that's why I really like this study, because they were looking at the impaired glucose, right?
[Dr. Scott Watier]
So the IDR and it's this trial is designed to look at similar decreases in body weight and improvements in cardiometabolic risk factors in people with pre-diabetes diagnosed or undiagnosed or people who are obese. Right, Right. And we're going to put up those two titans together, right, The low fat versus the low carb. And it was a ten week study and 90 obese or overweight adults and 72% of them were were women.
[Dr. Scott Watier]
Okay. So one of the interesting takeaways from this is that a lot of what we hear from people and folks that come to fasting for weight loss is, well, I'm super low carb, I'm Kido and I'm doing fasting. Right. And one of the things that we know is that carbohydrates have the greatest effect on insulin and blood sugars.
[Dr. Scott Watier]
So it would make sense that you would decrease the carbohydrates to increase your weight loss and blood sugar results. The interesting thing about this study is that it is not what it was all cracked up to be. Yeah, and the majority of the results are really similar. We want to unpack that and then have some applicable takeaways on how you can apply this and some of the levers you can focus on depending on where you fall in the spectrum between low fat and low carb.
[Tommy Welling]
What about even just the fact that on the low fat side, if we go back a few decades for all of the recommendations that were put out there in the American Heart Association and all of those things, you know, kind of touting the low fat for such a long period of time that if you were trying to lose weight in the seventies, eighties, nineties or earlier in the 2000, you maybe, you know, very strongly conditioned towards that low fat side.
[Tommy Welling]
And then so when you start to try to adopt a low carb diet or a ketogenic diet, it can be very tough to, to feel like you're doing something healthy or moving in the right direction because you always kind of have this push pull. Am I taking on too many fats? I shouldn't be taking in all this red meat or all these eggs, all this cholesterol and things like that, right?
[Tommy Welling]
Like you have so many mixed messages going on. I know. I had that. And a lot of folks that we talked to talk about the same thing. So it can kind of almost feel like I got one foot in on one side and one foot on the other. And I don't really know which way to go. And I can't it's hard to, like press the gas and feel motivated, like I'm doing the right thing, right?
[Dr. Scott Watier]
Yeah. And so to unpack this and kind of give you the design of the study and then apply it to a you were just talking about is like, well, how do we do this in real life? Like, where should I go? What? Who's right, who's wrong? Right? So, yeah, you got some decisions to make and we hope to give you some nuance and action steps and some thought things that you can do today and how you're going to apply it.
[Dr. Scott Watier]
And then we'll give you the accelerant. I know we've been using that word a lot lately, right. Over the last few episodes, too. But the blueprint of fasting for fat loss and how using the fasting lever can really accentuate some of those results because of the insulin component. So when we're looking at this, the low carb diet was 20 to 25% energy from carbohydrates.
[Dr. Scott Watier]
So not yet keto, but not the standard American diet, which is 50 to 55%, right? So 20 to 25% carb, 30 to 45% fat and 40 to 45% protein. The low fat diet was 40 to 55% energy from carbs. Closer to that, that standard American diet here in the states, 20 to 30% from fat and 20 to 30% from protein.
[Dr. Scott Watier]
And what they were looking at was the answer, the anthro. Why can I never say that word? The Anthropometric. Yeah, right. And body composition were collected at baseline. Then we for week eight and week ten, and then they looked at Glycemia and metabolic indicators were assessed at the beginning and the end and the results were pretty astounding. Remember so 69 participants, 72% women completed the intervention and were included in the final analysis for week ten.
[Dr. Scott Watier]
All three groups presented similar reductions, which is crazy, right?
[Tommy Welling]
Yeah, similar reduction in weight there at 5.8 kilograms. I mean, I was expecting to see some differences here between the groups, but to see that, that they were actually the same is like, okay, so we can, we can get results. I don't have to eliminate all the carbohydrates to get results, which is which is cool. And one thing that stands out to me as well for real life application is the fact that this was a ten week intervention.
[Tommy Welling]
This wasn't a hey, I'm going to start off in January with a whole new diet and go for the next 12 months trying to sustain the same thing and trying to get that that like one step after another continuous movement on the scale. This was like a compartmentalized thing, which I'm going to come back to that point later.
[Tommy Welling]
But I think that's an important part of the perspective here.
[Dr. Scott Watier]
Right? So when we look at the study design to so what what were these groups eating? And the idea was to get them into and one of the the research article summaries on this one was like, which one better for pre-diabetes? Well, whichever one decreases energy intake. Okay, but let's talk about insulin, too. So what they did is they these two groups were initially they did the body weight terms, 25 kilo cals per kilogram times point seven, but not less than 1000 for women and 1200 for men.
[Dr. Scott Watier]
And this calorie restricted formula was on the consensus of experts of the medical nutrition therapy for overweight and obesity in China in 2016. So the low fat diet we talked about the percentages, the low carb group, we talked about those percentages. And then they were also asked, encouraged to do at least 150 minutes of moderate intensity. So walking, you know, treadmill, bike.
[Dr. Scott Watier]
Yeah. Swimming with some type of swimming. Right? Yeah. Low impact, some type of moderate intensive rehab activity and 2 to 3 resistance exercise per week. So they definitely had some some lifestyle adaptations here. Right. So not just sedentary the sedentary group. And this is where you and I sell things that I was doing in that undiagnosed prediabetes didn't know I had a blood sugar insulin issue.
[Dr. Scott Watier]
You had all of these metrics, the body fat mass, the body fat percentage, the visceral fat area, the BMR looking at all of these different things going on, Well, something's not right here. What's what's going on? Follow my macros following my calories, and it's just my body's just not responding the way I was thinking. Never mind the lab work stuff, right?
[Dr. Scott Watier]
Like the fasting blood glucose. Yeah. And the postprandial meaning post-meal blood glucose, the insulin, a1c, the total cholesterol, the hdl-c, the altitude as to the get all the stuff that we talked about. Yeah. Yeah. The liver, right? Yep, yep. Not just a filter, but pretty important in terms of metabolizing of energy and fat. Yeah. And then they also looked at home air, which is the gold standard test on whether or not you have insulin resistance.
[Tommy Welling]
Yeah. So it's crazy because, you know, substantial improvements in all of these markers I think is like it's what most people are, you know, need and what most people are looking for. And I think that coming back to the point about the ten weeks is the fact that if if I'm if I'm just getting started with with like a fasting lifestyle, I may not I may not be confident with, with what to eat whenever I do break my fast.
[Tommy Welling]
Right. And so so just knowing that if I'm compartmentalizing over the next maybe eight, ten, 12 weeks and saying you know what, I'm going to I'm just going to start with with what I feel like has worked in the past or what I'm comfortable with, Let me let me not feel like, well, it's January, so I got to I got to change everything all at once.
[Tommy Welling]
Let me just keep keep doing what I'm comfortable with as far as the like, whatever it feels like to be healthy, nutritious food most of the time let me do that and then start to put in the fasting pieces into the puzzle. And then whether I'm low carb, low fat or anything in between, I can move the needle with that with some deliberate intention there.
[Tommy Welling]
And then maybe two and a half, three months from now, I can kind of switch gears. I can kind of reassess, reevaluate what those targets are and then, you know, make a shift if I need to, but I may not necessarily need to. Right.
[Dr. Scott Watier]
Yeah. And that's one of the things we hear when people come to fasting, too, is like, well, what do I eat? Well, fasting is important, but then what do you break your fast with? Yeah, of course. Exactly. And it's always like, well, would you have any recipes, evening meal plans? Well, no, we don't subscribe to that school of thought, right?
[Dr. Scott Watier]
Yeah. Your plate can be made up in a in a completely different set of, you know, a completely different parameters. Right. Different. Yeah. Macro questions. 30% year of audience interpretive center just like the study, the low carb versus the low fat. And the reality is what's going to just like any dieting mindset right. I'm just going to I'm going to the gym six days a week.
[Dr. Scott Watier]
I'm going to work out every day. I'm going to I'm going to cut out all my favorite foods. I'm going to stop being perfect. Goodbye to diet sodas and all that stuff goes in like two weeks in. Your motivation wanes because your result isn't what you expected. You have to support your miserable and you just give up. Right now you're like, Why isn't this working right?
[Dr. Scott Watier]
So it's that consistency with what? So when people come to fasting, they're like, okay, what do I eat? Well, in the beginning, most people can get great results without really having to worry too much about what they're putting in their eating nutrition opportunity window, Right? Yeah. So unless of surprisingly right, unless of course, you're really far down the blood sugar imbalance, diabetes, metabolic syndrome, rabbit hole.
[Dr. Scott Watier]
Right. Advancing those disease processes. Yeah. Or the hormonal imbalances and the leptin signals and all that stuff are way out of whack. Right.
[Tommy Welling]
Or you've been in a plateau for a while or.
[Dr. Scott Watier]
You've been severely under consuming. Exactly. And the opposite is over consuming the highly processed, refined foods. Right. The higher palatability, the higher bliss point, the higher caloric intake foods, fast foods, a lot of restaurant foods, those types of things those can outdo are really good fast because of that high caloric concentration. So this study says, you. Yeah. And then the insulin, of course, the insulin effect that comes with it.
[Dr. Scott Watier]
So this is not a fasting study, right? This is a lifestyle study to me. And it's like, well, whatever gets you in a in a caloric deficit. Right? Well, sure. Easiest way to do that is to fast. But why not take into the right limiting step of that Right. Which is the insulin and hormonal component. So if we look at the end of this intervention, the weight change, the change in body mass, the change in visceral fat area, which we always like to talk about, because that's the stuff that drives metabolic disease.
[Dr. Scott Watier]
All right. The bad fat, not the subcutaneous fat, the stuff that's inside around your organs, the belly fat. Right. And then the BMI change. We're all pretty much like equal, right in the amount of change they've had from the control group. Right. Or they call it the Health Education Diet group. Right. Right. So interestingly enough, the low fat in all of these outperformed slightly in every one of those four main categories.
[Dr. Scott Watier]
But you still saw the significant changes in the GTI, the alt, the AST. We talked about that last week in terms of nonalcoholic fatty liver disease. Yeah. And you know, never mind the the cholesterol numbers, the A1 C numbers, the postprandial, the fasting blood glucose, all of those improved in both groups.
[Tommy Welling]
Incredibly empowering, Right? I love it. And you don't have to be perfect. You don't have.
[Dr. Scott Watier]
To fit into a box. You are special.
[Tommy Welling]
Right? I deserve the.
[Dr. Scott Watier]
Gold star, right? I am a unicorn. Yeah, A unique snowflake.
[Tommy Welling]
Yes. Right. But, you know, if you if you look at the baseline caloric intake. Okay, bringing it back to two, how they kind of put this together and where some of the cognitive dissonance can come in with, Hey, I've tried diets in the past and I've had trouble getting the weight off and things like that. If you look at the caloric intake here, I'm going to use round numbers and say that basically it's going to for for most of us it's going to fall somewhere between about 50 to 70% of what I'm going to need each day, like my total daily energy expenditure, you know, what was actually used in the study.
[Tommy Welling]
So if this study weren't really long term, like months and months and even years, I would expect that those results would slow down. I would expect to see some some homeostatic adaptations, some some metabolic adaptations. Right. Hormonal downregulation and some.
[Dr. Scott Watier]
Point some of. Yeah, yeah, yeah, absolutely. Yeah. Smaller frame. You need less energy to burn. You still got the old habits of the old you that whereas the double acts and now you're in the single act shirt right so yeah of course.
[Tommy Welling]
But I think it's.
[Dr. Scott Watier]
Speaking from experience. Yeah.
[Tommy Welling]
Oh yeah, absolutely. I got both hands up right here. But, but I think the, the important part of that is, is the fact that, hey, even if I have 40, 50 or 100 or £150 that I need to lose, I can think about this. The fact that I can, I can pivot around, let's say eight, ten, 12 weeks.
[Tommy Welling]
Okay? I mean, like I really feel like 60 to 90 days is a great, like mental time frame to start thinking about what is my goal over the next 60 to 90 days. Stop hyperfocus on the end goal, especially the one that's far off that ideal way. Hey, yeah, like we can get there over time. But if I'm so hyper focused on that, especially if I just want this one last method to be the Holy Grail, the perfect method to get me there, it's very highly unlikely that I'll just get there as a smooth ride without making any changes.
[Tommy Welling]
So I need to understand that there's going to be some some evaluation and review of my my targets and my method, you know, in the near future here. And if I would have had that perspective, you know, years back before fasting, I would have had better results with what I was doing. But now understanding and combining it with the superpower, which is consistency in my fasting, now we can we can really accelerate the process like that.
[Tommy Welling]
That's crazy. It's huge.
[Dr. Scott Watier]
Yeah. And if you're looking for inspiration here, right, because you're like, I don't even know what group I fallen, right? Am I? One of the old baby boomers is a low fat recommendation that came out of the seventies. I had no nutritionists or medical doctors on the panel. Or are you in the low carb? You know, I'm just going to cut out all carbohydrates, carbs, the devil, carbs are bad.
[Dr. Scott Watier]
Now, we're not saying go in just a bunch of fruit dose and, you know, high fructose corn sirup and drink a bunch of sodas and eat candy all day. Right. We're not we're not saying that. Right. But there are healthy hormone building, progesterone building estrogen, testosterone balancing, you know, dare I say, hydrates carbohydrates out there. Right. So, yeah, yeah.
[Dr. Scott Watier]
Don't burn. Dr. Perlmutter Green Brain book, as I like to say, don't. There is a lot of good, valid stuff in there as well. But if we look at the low fat, we're talking £14 weight loss in ten weeks without fasting. Right. And we're looking at the low carb. Right. And that's 12.7 ice. If that was me, I didn't care about.
[Dr. Scott Watier]
Label me whatever you want, Call me whatever you want. Doesn't matter. Put me in whatever group you want. If I can get those results, never mind. The additional results of the Homa are gold standard, right? Improved Similarly in both groups fasting, insulin, fasting, blood glucose, cholesterol, total cholesterol, all of it postprandial glucose. Right. So the one thing that was slightly different between the two groups is the decrease in total cholesterol that was only observed in the low fat diet group.
[Dr. Scott Watier]
Hmm. But what we see with fasting is that that absolute only happens within a ten week time frame.
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
When you're looking at lab bloodwork that your total cholesterol will also decrease once you get through that first wave of getting into ketosis more often and getting that swing of fat oxidation, getting that elevated right above fat storage and fat production. So that was the one big difference. And I'm like, okay, well, if I know what's going to happen anyway, then I can.
[Dr. Scott Watier]
It's fine as long as I know that I'm on the right path. And that's the encouraging part is how do you apply this? Well, how do you get started? Well, you need to start with making some simple decisions about how you are going to to eat during your nutrition window, but then why not accelerate that process? And that is why we created this year the blueprint to fasting for fat loss.
[Dr. Scott Watier]
Right. So we're going to show you how you level up and accelerate your fasting while taking into account the second half of the equation, which is, well, what do I eat when I break my fast? Well, what is sustainable for you? What does that look like? And that just takes a little bit of thought. If you want to know some basic percentages of what we recommend on an old man versus an intermittent window calorie intake, then you're going to want to grab that blueprint because it's going to take conversations and applications of things like this and actually make it real life.
[Dr. Scott Watier]
And within a few minutes, you know, a quick ten, ten minute read with a few minutes of thought, you can have a plan that then you can go actually put into your day to day like today now. And that's why we did it.
[Tommy Welling]
Yeah, that's cool.
[Dr. Scott Watier]
But if you were new or experienced, if you need a reset or you just get back on track in the New Years, New Year, new you and we talk a lot about this resolutions thing, right? We set goals. My wife and I set goals, personal goals, health goals, financial goals, growth goals, family goals, relational goals. We do set goals right, but we set them with the right intention.
[Dr. Scott Watier]
And we don't just do it around the beginning of the year. So, yeah, I know we play around with that. We're not saying don't set any goals and just figure it out. No goals are important. Just don't fall into the new Year. New trap is what we get at what we set up.
[Tommy Welling]
Yeah, absolutely. Good point of clarification. I mean, wherever you are in your fasting journey, like it's it's always a good time to level up that skill set because even if you're on the fence about, about this one, like, well, okay, should I go low carb or should I go low fat? There was no clear indication about which one's better during during this discussion.
[Tommy Welling]
Right. But the cool thing is, is that they can they can both work. They can both help to move the needle. And if I was on the fence right now, looking back with perspective, I like lower carb because it means that more of my macros are going to be some of the healthier fats that can be that can make me do more in the kitchen rather than finding some of the more highly processed stuff.
[Tommy Welling]
So for me personally, that helps me like tip the scale in the right direction for me.
[Dr. Scott Watier]
And focusing on protein too, if you're having a lot of cravings because protein is so satiating, right? So in both of these groups, the protein was lower. Yeah. Then than we'd like to see right now, prioritizing protein, especially for women as you're going through Perrie and into menopause, you know, 40 to 55 and then 55 plus, you're going to want to absolutely prioritize that protein and that resistance training.
[Dr. Scott Watier]
So I love that they had activity in this study as well, right? Yeah, because we can't just sit our ways, set our way to health. Right? So let's just like not do much of anything. Right. We have to get moving. And if you're like, well, I don't move at all. Well, the trip to the mailbox, bring the trash cans in, walk around the house, get up and get moving.
[Dr. Scott Watier]
I just love that. When we're talking about big picture of health and lifestyle application, there's a couple of big levers that we can pull. Right? And this the study talks about one of them finding finding something that's going to work for you long term that you can get behind, that you can commit to. And then using fasting, the tried and true art of fasting, which is leveling up that skill set.
[Dr. Scott Watier]
How do I fast cycle, How do I stack the fast? When do I break? How often should I fast? Right. And that's why we created the blueprint for this year. If you're looking to really jump in both feet in, if you're new and you're like, Yeah, this sounds great. Let me go get it, go get it. And then we're going to encourage all to sign up for the first challenge of the year, the 70 fasting Lifestyle Challenge.
[Dr. Scott Watier]
You can head to the show notes, you can grab the blueprint to fasting for fat loss. It's yours. We'll zoom it over to you. You can have it. You can put fasting in your daily life right now, and then also sign up for the challenge. This challenge is going to be incredible. We're doing things a little bit different this time.
[Dr. Scott Watier]
We're bringing the energy, we're bringing the fire fire, but most importantly, we're going to allow you to figure out and like put together your blueprint quickly, like we're going to be like walking you through the blueprint. And that's literally what the challenge does. It uses different, varied fasting windows. We talk about food, we talk about breaking a fast, starting a fast, the intention, the planning, what type of fasting type you are.
[Dr. Scott Watier]
Yeah. Do you like to freelance? Do you like to graze? Do you like to play too much on the weekends? Yeah. We want to insulate with you and get you those results. Now we don't want you to look back and say, Man, I should have done it in January. Well, guess what? We start February 1st. Okay, So, Tommy, as we wrap up today's episode, final thoughts going into the challenge coming up next week and kind of wrapping up today's conversation.
[Tommy Welling]
Yeah, final thoughts would be that your plan doesn't have to be perfect for it to be effective, but you do have to apply it consistently. You have to make a decision and then you have to take motivated action consistently so that you can see those results. And then you have to evaluate and review it over time. Because remember, the best laid plan doesn't necessarily mean that it's going to be the perfect plan two months from now or three months from now.
[Tommy Welling]
So getting the process started and accelerating that is is your your blueprint to success. So absolutely do what you need to do to level it up today and so that you can continue moving the needle and continue to see the motivation grow over time.
[Dr. Scott Watier]
So there's there's some of that stuff. I love that word consistency, timing, right. The ability to replicate a process or activity with the same level or quality over and over and over again, the adherence to the same principles in a steadfast way, right? Yep. So it's the consistency day to day that we want you to get. And that's why we've created the new resource.
[Dr. Scott Watier]
We're doing these challenges again this year from level and then up the support, the encouragement, being in a like minded community where you can ask all the questions you've ever imagined and have unlimited conversations about fasting and health. That's what we want for you. We want you to have the best year yet, the best results yet, and figure out how to adapt this fasting lifestyle.
[Dr. Scott Watier]
So, Tommy, as always, man, thank you for the conversation. Head to the show notes. Grab the blueprint to fasting for fat loss. Sign up for the challenge starting on February 1st and Tommy talks soon. 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.
[Dr. Scott Watier]
Fasting tips.
[Tommy Welling]
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.