Ep. 168 - If you’re Fasting, How much should you worry about the foods you eat? | Are your relationships with Foods affecting your Fasting? | CGM Experiment: Carnivore diet fast food | Free Intermittent Fasting Plan | Blueprint to Fasting Fat Loss

Uncategorized Mar 14, 2023

 

CLICK TO REGISTER FOR THE FASTING MASTERCLASS!

 

  • Accelerate your fasting results with this 1 hour experience!

  • Learn the TOP 2 things often overlooked with consistent fasting results!

  • Learn why your weight loss based goals are undermining your long-term progress, and HOW to regain that confidence with fasting and FOOD!

 

FREE RESOURCE - DOWNLOAD THE NEW  BLUEPRINT TO FASTING FOR FATLOSS!

  1. Learn how to RAMP UP into longer fasting windows!

  2. Gain insights into the non-weight loss benefits of fasting!

  3. Personalize your own fasting schedule and consistent FAT LOSS results!

  4. Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins!

 

THE BLUEPRINT TO FASTING FOR FATLOSS DOWNLOAD



Nutrisense CGM LINK to Discount - Get $30 off and one month free dietician support with the PROMO CODE “FASTINGORLIFE” www.nutrisense.io/fastingforlife



In today’s timely episode, Dr. Scott and Tommy discuss how eating away from home affects all-cause mortality & cardiometabolic risk factors, changing your relationship with food, carnivore diet fast foo, and much more.

 

Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of likeminded, new and experienced fasters! The first two rules of fasting need not apply!

 

Fasting For Life Community - Join HERE

 

New to the podcast and wondering where to start? Head to the website and download our FREE Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice!

 

If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them

 

Research Reference Links:

https://els-jbs-prod-cdn.jbs.elsevierhealth.com/pb/assets/raw/Health%20Advance/journals/jand/jand_ft_121_4.pdf

 

 

Fasting For Life Ep. 168 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, want to hop on real quick and let you all know that for the first time ever, we are doing a one hour fasting masterclass as a free masterclass. We want you to be there on Monday, March 20th at 11 a.m. Central.

[Dr. Scott Watier]
We have a dedicated Zoom link. We're going to be streaming it into our private Facebook community and we are excited because in just one hour you'll walk away knowing the two most imperative steps often overlooked to get the scale moving consists only while creating your fasting lifestyle. We're going to reduce the stress of counting calories and working out just to be able to earn the foods that you enjoy.

[Dr. Scott Watier]
We're going to uncover some myths about the science of fasting and hormones and metabolism, and most importantly, how to embrace your real goals that excite us daily to continue to fast and continue to lose the weight. Most importantly, we want you to be there with us to learn how to create this fasting lifestyle once and for all. So on Monday, March 20th, 11 a.m. Central, come join us.

[Dr. Scott Watier]
The link is in the show notes. It's masterclass dot the fasting for life dot com forward slash registration Head to the shownotes click the link. We'll see on the inside. And now today's episode. Hey everyone, welcome to the Fasting for Life podcast. My name's Dr. Scott Water and I'm here as always on my good friend and colleague Tommy Whelan.

[Dr. Scott Watier]
Good afternoon to you, sir.

[Tommy Welling]
Hey, Scott, how are you doing?

[Dr. Scott Watier]
Fantastic, my friend. Excited for today's convo. We're going to be talking big picture today about our relationship with food and how fasting can drastically improve that, because most of us, myself included, did not get into the situation of re losing the weight or needing to lose the weight or fix the bloodwork or whatever, decrease the chance of becoming a non pre-diabetic right, whatever that is.

[Dr. Scott Watier]
We didn't get here by having a healthy relationship with food in most cases. So we're gonna have a fun conversation around the association between frequency of eating away from home meals and the risk of all all cause and cause specific mortality related to diabetes, obesity and cardiovascular risk.

[Tommy Welling]
So wow.

[Dr. Scott Watier]
If you're new to the podcast, don't worry. We're going to give you some actionable things that you can take away today that you can put into your fasting lifestyle. One or two things that you can literally stop listening and go do today to further your weight loss and your health goals. As well as adopting that fasting lifestyle, you learn a little bit more about Tommy nine How fast things transformed our Lives.

[Dr. Scott Watier]
Feel free to head back. Listen to episode one. We keep it brief, but you'll get a clear picture on why we started this so many episodes ago and why we're going to continue to dive into weight loss, health and fasting as the solution. So, Tommy, big picture, I mentioned that a lot of us got into a situation where we needed to lose weight or become a little bit more concerned with our health by having some form of relationship with the foods that we eat, the foods that we love, the foods that we default to, and our habits and our patterns around that relationship.

[Dr. Scott Watier]
And yeah, a lot of it can stem from eating out, which was part of my story and the frequency of eating out. And we know that that increases the risk and the difficulty level, especially when you're trying to adopt a fasting lifestyle.

[Tommy Welling]
Yeah. And even if you didn't have the weight to lose, but if you were concerned about like the family history, you know, like what what might be looming around the corner and things like that, it could be like in the pre or in the pre pre stages. But you know, either way, when we when we get a better grasp on on what we're doing, how we're fasting, what we're eating, the food quality and what it's doing inside of us physiologically to our blood sugar, insulin spikes and things like that, we, we start to feel like we have a higher level of control over those things.

[Tommy Welling]
It tends to lead us in a better direction for the long term trajectory. And so I absolutely love that part and this was absolutely part of my questions and and figuring things out when I first started fasting was one of the problems was some of my relation to food that I, I didn't even really realize were there until now.

[Tommy Welling]
Looking back a few years, you know, in retrospect and I can kind of see some of these things. So a little bit of perspective can go a long way to make fasting a lot easier and more sustainable quickly, you know, even in the beginning to.

[Dr. Scott Watier]
Yeah, for me it was always a math equation, right? Okay. What are my calories? What's my deficit, How much of my burning off, what fits my macros, when can I get my cheat meal in, etc., etc.. You know, and one of the questions that we get a lot is can I just eat what I want or what should I eat?

[Dr. Scott Watier]
Right? Can I just eat what I want? Because I'm fasting for so many hours? And the reality is in the short term, probably to some degree, depending on your history and profile. But the reality is we try to have this all or nothing mentality, right? Dining mentality. You want to fix everything at once, so you restrict in your admit and you get on track and your motivation is high.

[Dr. Scott Watier]
And then the first day that you deserve the happy hour or the date night or the donut at the office, right Friday night, then the pizza, right. It things start to slip, right? And then, okay, now you're kind of in that in-between guilt, shame. What do I do? I've got this desire for this food. I have this affinity for this food.

[Dr. Scott Watier]
And the reality is, is that this article kind of struck us and we're not going to go into the deep recesses and picking it apart. But big picture wise, that frequent consumption of meals prepared away from the home is significantly associated with an increased risk of all cause mortality. And those things include obesity and diabetes, as well as the biomarkers of other chronic conditions, which is the majority of what our health care system deals with on a day to day basis is those lifestyle induced conditions.

[Dr. Scott Watier]
So a 100% increase from my right there on the map, 17 to 34% increase. That's a doubling excuse me, a doubling from 1977 to 2012 of food of caloric energy into daily energy intake from food away from the home. And there's a lot of nuances to well, it's convenient. It's easier. I don't like cooking. Could be cheaper. Could be cheaper.

[Dr. Scott Watier]
I don't have time. I'm a fasting freelancer. I'll just make the decision in the moment. I willpower will be strong enough that I will make the right choice when I get to the restaurant or to the fast food line or to the. I'm going to tell a story about fast food lines here and a little bit. So two big starting points as well.

[Dr. Scott Watier]
The more frequently I think the number was what, Tommy 49%.

[Tommy Welling]
Yeah, there was a 49% increase, 49.

[Dr. Scott Watier]
Percent increase in the increased frequency of eating away from the home. The majority of the caloric intake, the increased percentage rate from that 17 to 34% away from the home versus in-home 49% increase, increased risk of obesity, increased risk of diabetes. But that's just like, okay, great. Well, what does that really mean for me? Well, we started the conversation with can I just eat what I want?

[Dr. Scott Watier]
Right? And a lot of the times, the things we desire most are on the external, right?

[Tommy Welling]
Mm Yeah. And that's where some of the relationship with food comes from when I'm setting my fasting timer. Or maybe I'm not. Either way, my thoughts going towards certain foods means that there is, there is something to a relationship there, right? But the most craveable, most desirable, the foods that I would really spend most of my time thinking about were were not the ones that I was preparing at home.

[Tommy Welling]
They were they were coming from outside of the home.

[Dr. Scott Watier]
And in most cases, it's not just me.

[Tommy Welling]
I don't know. Yeah. My alone here. Yeah, Yeah. Raise your hand. Yeah, right. That wasn't the case. So. But what can we take away from that is, is the fact that we can start taking some of those foods and thinking about them a little bit differently, Right? Like, like if I can start to bring some of those in house, get a little bit better at preparing some of those, maybe experimenting with some food swaps and things like that, I can start to change my relationship with those foods.

[Tommy Welling]
And then the physiological response becomes different as well every time I'm actually ingesting those. And it doesn't even have to be every time and it doesn't have to be all at once. But if I can think along those lines, then I can start making steady improvements and my next fast might be a little bit easier. My view a little easier to stick to my plan fast rather than being tempted in the moment by that certain.

[Tommy Welling]
You know, for me it was always like the Friday night pizza that like derailed.

[Dr. Scott Watier]
Morning and.

[Tommy Welling]
Usually on Thursday or Friday it would just it would derail. And then if I was lucky, I was back on track by, you know, come Monday.

[Dr. Scott Watier]
Yeah. All right. So one of the things here is the frequent eating out. Even though you're making probably better decisions, it can also be hindering your process when you're adopting a fasting lifestyle because of how the foods are made and the opportunity that comes along with it. So this study was cool because it had 35,000 participants and it had 291,000 person years of follow up.

[Dr. Scott Watier]
So they followed these people from seven and a half years all the way up to set almost 17 years to get some some really cool data. And they mentioned that the food prepared away from home contains more saturated fats, more palatable. You know, it's more processed a lot of times, right? The Applebee's chicken breast compared to the chicken breast you by the storm bring home compared to the chicken breast you raise and then eat.

[Dr. Scott Watier]
Right. Completely different. Yes, it's chicken. And then they also looked at the sub optimal dietary changes that come with it. Right. So meaning when you go to place an order on DoorDash or you go to pick up the food, it's a lot easier to say yes to the things you would normally say no to.

[Tommy Welling]
True. Yeah.

[Dr. Scott Watier]
Or if you let's say you sit down and you're looking at the menu with all the colorful options on it and you're like, okay, well, yeah, this this looks good. I'm going to add that or I'm going to have that. So you've got that, that more opportunity as well to to put your willpower under some constraint.

[Tommy Welling]
Right? And the more the more easier it is to prepare and the more profitable it is, the harder it's going to be pushed. Right. Like that's going to be that's going to be what I'm up sold on too, right?

[Dr. Scott Watier]
Yeah, of course. Right. So there's there's research to show why they put the chips at the table, the tortilla chips and why they bring bread to the table and why they ask if you want a drink before you order appetizers. Right. So it's interesting that most of the desired foods when I was reflecting back on my journey as well.

[Dr. Scott Watier]
So I worked in the restaurant for years, So all my food came from restaurant industry food, right? It was. I mean, because I used to get free food when I was a manager, one one meal, a shift, or highly discounted food as a server, bartender, all that kind of stuff, Right? So yeah, those are the foods that I think about.

[Dr. Scott Watier]
The chicken parm dinners.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
The cheesy ravioli dinners. Right. The Philly steak. Steak and cheese sandwich.

[Tommy Welling]
Right.

[Dr. Scott Watier]
The sides, you know, it's like, oh, what are my options for sides? Where you got tots, You got sweet potato fries, fries, homemade potato chips and fruit. And the fruit cup will come out of like a big ten from Sysco. Right. And they would have like all the melons that nobody likes, like two grapes and a couple of pieces of pineapple right now.

[Dr. Scott Watier]
Like, okay, well, those are my options. I might as well just get the fries right? So yeah, and then better. Right. And then you mentioned pizza as well. So it's a big aha moment if you're starting to fast. We'll talk about this in a minute. You have less opportunities to bring in food. So we definitely want to over the long term, you don't need to make all the changes at night at once, I should say, but starting to think a little bit differently that my next opportunity to eat is maybe the one meal a day opportunity I have, which means that should be a better, more nutritious type meal with more nutrient dense foods rather

[Dr. Scott Watier]
than some of these more hyper caloric, hyper palatable, more opportunity based. Let me add the dessert. Let me get this. Let me, you know, do the tops because the fruit sucks and I don't really have or maybe I'll get a small salad, but then the dressing will have all this other stuff in it, right? So.

[Tommy Welling]
Right.

[Dr. Scott Watier]
We really want to start thinking about this a little bit differently, where our nutrition opportunities, we can still enjoy the same food, but by bringing it home and swapping those recipes, not just the food itself, but recipe swaps, you can still have a very full dynamic, most desired food type of lifestyle or application, but you can bring them in house and learn how to compartmentalize that that food choice.

[Tommy Welling]
Wow. I absolutely love that. And as I start to do that, you know what's also cool, that relationship with the previous version before the food swap starts to become a little less appealing over time. And it's yeah.

[Dr. Scott Watier]
Not the first time. Not the second time. I still when I go to Costco, maybe not the 15th time, but now that I'm in the 100th time. All right, We got a family of three kids. You know, we're always going to Costco because. Yeah, just see live there. Costco. Yeah, but the pizza, right, Tommy? Because you just said it.

[Dr. Scott Watier]
It changes over time because now I can go through there and not get the 999 takeout pizza.

[Tommy Welling]
Yeah. Or $2 a slice.

[Dr. Scott Watier]
Or not buy the $2, slice the slices the size of my head. Yeah, but here's the reality, is that those pizzas, you know, one slice at Costco is 700 calories, tons of carbs, tons of fat. Sure. The pepperoni is actually less at 650, either 60 pieces of pepperoni on one large pizza. You can take it home for ten bucks and it's 4260 calories.

[Tommy Welling]
Let's talk about efficient right there.

[Dr. Scott Watier]
I can get some good caloric density in an hour. Yeah, 90. Yeah.

[Tommy Welling]
Calories. Reality is huge. Has a value.

[Dr. Scott Watier]
You can go to the frozen section. Let's talk about food away from home. Right. You go to the frozen section and buy their gluten free pizza, which is incredible there. Cheese pizza. It's like 12 1100 calories for the whole pizza.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Or maybe you could make it at home and try fat head dough, which is three ingredients. Super easy to make. I am not great at baking. I can make. It takes no time at all. Super simple. Or maybe you could do a chicken crust pizza, which again, super simple. It is incredible. Yes, it takes a little bit more time.

[Dr. Scott Watier]
It's not as lenient, but you can still enjoy those foods and not feel like you're in a lifetime dieting mindset of all the things I like, I can't have all the things I like. I can't enjoy no pizza for me, right? And then when you do go out, you enjoy those experiences over the hyper focused food, like you're now focused on the experience more than you are.

[Dr. Scott Watier]
Just what am I going to get? I'm going to get my favorite thing and keep feeding the machine.

[Tommy Welling]
Yeah, well, going back to that Costco slice of pizza, I mean, that could be seven, eight, nine, 10 hours worth of fuel.

[Dr. Scott Watier]
I don't.

[Tommy Welling]
Remember. I don't remember ever having a piece of pizza like that and a not wanting another piece.

[Dr. Scott Watier]
You never you never get one. You get one cheese and one pepperoni. Man. That's not right.

[Tommy Welling]
Yeah. Yeah. That's how you do it. That is how you do it. But then you're talking that could be 20 hours worth of fuel right there. You think I'm not going to be hungry for another 20 hours? You're out of your mind.

[Dr. Scott Watier]
Of course I'm going to be hungry for more pizza few hours later. Right? Right. So we're not saying living isolate yourself and live in a box and don't eat out and don't enjoy your life. But the article stimulated this thought process that if we're if we want to get momentum with a fasting lifestyle, we're going to have less nutrition opportunities.

[Dr. Scott Watier]
So we need to be making better nutrition choices in the long term. Not every single decision, right? Not every single choice yet. And I know you have an eating out story you want to share as well. I follow Dr. Shaun Baker, who is a carnivore. I think he's actually the creator of the Carnivore diet. Yeah, I think so.

[Dr. Scott Watier]
And I don't remember there was Buck is probably like Carnivore die. I think it's something. Yeah, I haven't read it, but I follow him. And he actually showed how to eat carnivore at McDonald's. I was kind of like, shocked that. All right, this should be interesting. Is this like a spoof video? So you're going to be like, well, what's going on here?

[Dr. Scott Watier]
And no, he just went through and he ordered, I just want this many patties and he ordered I think it was like seven or eight patties, I remember was like 60 or 70 bucks. He drove through and he just ate the burger patties. I was like, You know what? I'm gonna try this Kamado I'm a little CGM on a little nutrition, so my cool and your little guinea pig test here, I want to go.

[Dr. Scott Watier]
I want one of my old loves, which was Burger King, because it was right next door to the restaurant that I used to work at, and we used to get out late and they were open late and then Taco Bell fourth meal. But I was like, You know what? Can't you talk about anymore? I just can't do it.

[Dr. Scott Watier]
No desire for anymore fasting has changed my relationship with food, right? And I went, I just got the quad, but just the patties, no sauce.

[Tommy Welling]
Mm hmm.

[Dr. Scott Watier]
Just. Just the patties and the cheese.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
And I can't tell you the gastrointestinal distress that took place. And never mind. Now, it was great in the moment. I didn't get the bun. I didn't get the fries. The ladies were looking at me. It was like, I don't know, nine bucks or something. I'm like, This is great, right? My blood sugar was elevated for like almost 24 hours.

[Tommy Welling]
Wow, that's crazy.

[Dr. Scott Watier]
I'm like, But all I had was the four pack. Now we had the day we're recording this. My mom is in town. We had Costco Grass-Fed frozen burgers, right 8515. Cooked them on the grill. Right. Ice cube on the patty. You cook them 3 minutes on one side, 2 minutes on the other. You cheese them with the raw, sharp cheddar cheese and you're done.

[Dr. Scott Watier]
You let them melt for one minute, six, 7 minutes on the grill. They're perfect. Light pink in the middle grass fed, amazing.

[Tommy Welling]
Ice making me hungry.

[Dr. Scott Watier]
I know, right? Sorry, guys. FaceTime podcast. But we didn't get here by having a healthy relationship with food. If you've got metabolic dysfunction, you've got blood sugar issues, you've got diabetes, you've got Diabetes city, you've got obesity, you've got you've got blood sugar problems, you've got labs that are off. You didn't get here by having a healthy, in most cases a healthy relationship with food.

[Dr. Scott Watier]
So just giving you some insight into my dysfunction over the years. Nevermind working in restaurants for 14 years, but always having the propensity to eat out, making healthy decisions. Right. But you're still eating out. So I make these burgers and my wife's like how many you're going to make? I'm like, Well, you need one. Grandma needs one. The kids will split one and I'm going to make three extra.

[Dr. Scott Watier]
She's like, You have three burgers. I'm like, Yeah, well, I thought to myself, Let me make a fourth. So. But the Rockies, I made four burgers and I ate them just like I did with the Burger King Quad example.

[Tommy Welling]
And.

[Dr. Scott Watier]
Drastically different feeling and drastically different blood sugar numbers like 40 points less and came back down within a normal range within like I think it was. I don't remember when I looked I could pull up the graph, but it was it was it was under 2 hours which is a normal response.

[Tommy Welling]
Yeah. There you go. That's incredible how they were saying good.

[Dr. Scott Watier]
But guess what? I had to cook them. So the convenience portion here is something that will change over time as well.

[Tommy Welling]
And that convenience portion is huge. But also that that time, that time mismatch between those two different scenarios, you know, it's an investment of time, but then it's also the fact that there is I have less calories that I brought in that I need to burn through and I have more time that I'm probably going to feel satiated for longer.

[Dr. Scott Watier]
So, yeah.

[Tommy Welling]
Again, it's not needing to like fix everything or be 100% perfect or fix it all at once. You know, write something that that long term looking looking towards towards this as, you know, starting to correct some of that balance or just bringing some of my meals in-house that currently are not in-house. Right. Is going to mean more success for me and more consistent progress and less frustration during my fasting times.

[Tommy Welling]
Like period like this is this is pretty irrefutable. I don't know anybody who who has been through a successful fasting journey that would argue the opposite.

[Dr. Scott Watier]
And I'm not saying become a hermit, right. And never go out right. I said this on the front of my wife and I still have our date nights. You have your date night every week, right? Oh, yeah. So there's still the opportunity to eat out, but it's changed the way I think and feel about it. That Burger King experience ruined that day.

[Dr. Scott Watier]
The time I lost from the dietary, from the gastro changes. I could have greatly gotten back by just cooking it at home. But, you know, so it was it was an interesting experience. The one thing that really hits me, too, with this whole eating out thing is the planning component, because I typically am a fasting freelancer at heart.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
And we mentioned this episode a lot because there's there's three different fasting types that you typically have habit patterns based in with your relationship with how you fast the way you think about fasting, how you break your fast, etc.. Weekend warrior, fasting freelancer, and then the gratuitous. Grazer Right. If you don't know, go search. Go listen to that episode.

[Dr. Scott Watier]
It's been one of our most listened to and most talked about episodes, and it just came from thousands and thousands of conversations and thousands of challengers and people writing in emails and messages about, you know, what we see with trying to adopt a fasting lifestyle.

[Tommy Welling]
Yep.

[Dr. Scott Watier]
And for me, the freelancing, the planning, when I'm eating out, I'm much less likely to make good decisions in the moment when I'm starving or the plan has changed, or I'm trying to freelance my way through it rather than having, like you said, Tommy, a little bit of you mentioned this when we were talking about how we're going to frame this out today to help was putting a little bit of planning into your week and making sure that you have these scenarios planned out ahead of time.

[Dr. Scott Watier]
Yeah, because it's going to take that decision fatigue and that potential for me to be like, oh, I'll just say no to the dessert or I'll say no to the the craft beer, I'll say no to the, you know, the bread on the table when it's placed in front of me. Right. So yeah. Or whatever that is for you, whatever that temptation is, that little bit of planning can, can decrease that freelancing.

[Dr. Scott Watier]
But again, it also takes repetition. Over time you'll start to feel different about going out and eating out. And the experience. And the last thing I want to mention is the cool thing from the study was the previous studies have shown that daily energy comes mostly from dinner rather than lunch for the US population, where I know, you know, in other countries it's different.

[Dr. Scott Watier]
In other cultures it's different where lunch is the.

[Tommy Welling]
Big march lunch.

[Dr. Scott Watier]
Yeah, right. Dinner for us, 45% of our daily intake comes from that dinner. So if you have been stuck in the oh, my dinner cycle right. I'm going to encourage you to make some changes there or start to put some less meals out and bring some more meals in the home and try to see what that feels like with that nomad dinner.

[Dr. Scott Watier]
But really just trying to figure out what's a sustainable plan or what works for you is going to take some change. We don't want you to do the same thing every day in and day out because you will get bored of that one your body will adapt to, and at some point you're going to look at it and go, Yeah, this just isn't working and we don't want that for you.

[Dr. Scott Watier]
We want you to continue to adapt the fasting lifestyle to you as an individual so you can get long term sustainable results.

[Tommy Welling]
Very true. And if you're if your life revolves more around more eating out opportunities, then on that dinner can be a really easy way to transition.

[Dr. Scott Watier]
Yeah.

[Tommy Welling]
Yeah. But it can also be like a double edged sword too, where if my only meal is is a lot of times eating out, then it's tending to be a higher insulin response, higher blood sugar response, more calories. All those kind of things. And I may not have enough time to burn through those calories going into my next nomad meal tomorrow.

[Tommy Welling]
Right. And and that can be a very frustrating process. So like you said, bringing some of those in-house, I think, is is there's going to be a game changer for a lot of people.

[Dr. Scott Watier]
Right. Right. So where we started today was, you know, with this article that was showing more eating out leads to all cause mortality, diabetes, obesity, cardio, metabolic risk factors. Most of us didn't end up in the situation where we have those things or concerns about those things or considerable weight to lose or we lose by having healthy relationships with food in the convenience of the world that we live in.

[Dr. Scott Watier]
Heck, yeah, you can order anything you want from your little phone now and Uber will deliver it to you. DoorDash will deliver it to you and it can just Instacart will deliver it to you. So making sure that we are reframing this in a way that begins with the end in mind and that we don't need to fix it all at once.

[Dr. Scott Watier]
So start with some small changes. If you're looking for some more guidance. The blueprint to fasting for fat loss is where I'd refer to you. Next is our free resource. You can go to the website, the fasting for life dot com forward slash resources or the fasting for life dot com forward slash resources. You can click the link in the show notes.

[Dr. Scott Watier]
We'll zoom it over into your inbox. It's yours to keep. It's a free resource. It's a level up from the one meal a day fast start guide that we originally created back in the day because it has a lot more variability and personalization and customization to you as an individual on your fasting journey. So, Tommy, as always, sir, enjoy the conversation.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Excited. If they want to join the conversation, then go to the Facebook community as well, right?

[Tommy Welling]
Yes, yes, absolutely. Do that. Join in on the conversation because getting some of these small pieces right can be the difference between success versus frustration on your fasting lifestyle. So these are some cool, actionable ways to to continue to level that up and excited to hear how it's working for you.

[Dr. Scott Watier]
Yeah, Head to the show notes, click the link, get the blueprint, click the link for the Facebook community. Let's see on the inside, get your question and answer it. Be in a like minded community of fellow fasting life. Stylers Tommy, as always, appreciate the conversation. We'll talk soon.

[Tommy Welling]
Thank you. Bye. So you've heard today's episode and you may be wondering, where do I start? Head on over to 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 and.

 

Close

Get started today!

The Fast Start Guide takes the guesswork out of using intermittent fasting. Your guide will be immediately delivered to your inbox, giving you the confidence to get started now!