Ep. 170 - Does dinner OMAD burn fat? | How much does meal timing matter? | Breakfast: Friend or Enemy? | Is it time to shake up your fasting schedule & get outside your comfort zone? | Free Intermittent Fasting Blueprint to Fat Loss | Fasting Challenge
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In today’s timely episode, Dr. Scott and Tommy discuss some detrimental eating habits, building your fasting lifestyle, late eating, and much more.
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Research Links:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9605877/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352874/
https://www.eurekalert.org/news-releases/966718
https://www.strongerbyscience.com/research-spotlight-late-night-eating/
Fasting For Life Ep. 170 Transcript
[Dr. Scott Watier]
Hello. I’m Dr. Scott 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 is Dr. Scott Warner and I'm here as always, and a good friend and colleague, Tommy Welling. Good afternoon to you, sir.
[Tommy Welling]
Hey, Scott, how are you?
[Dr. Scott Watier]
Fantastic, my friend. We are going to have a fun conversation today around does late night eating disrupt my metabolism? And we are going to contradict ourselves. We are going to potentially talk in circles due to the research, but then hopefully we're going to land the plane with some really actionable things that you can do to level up your fasting and your fasting lifestyle.
[Dr. Scott Watier]
So welcome in to today's episode, we're going to talk about dinner. Oh, my God, late night eating. And what is it really doing mentally, physiologically, and how can we combat it and get better results? Because that's why you and I came to fasting. It has transformed our lives and we hope to be able to give you some things that you can do today, right now, while listening or after listening to the podcast that can get you the results you've been looking for.
[Dr. Scott Watier]
If you are new, head back to episode one. Check out our story if you'd like, and you'll learn a little bit more about who we are and why we do what we do. Long term listeners shout out to you as well. Yeah, we're going to give a shout out here in just a minute to a husband and wife team that absolutely crushed the last challenge we went through and offer a little bit of perspective and it kind of really fits well right into this conversation that we're going to have today.
[Dr. Scott Watier]
Tommy So with that being said, let's get started and dive into two new articles and then one that we've actually did an episode on previously, which was episode 151, and that one was talking about does eating more at breakfast lead to more hunger or more weight loss? So we've all heard breakfast is the most important meal of the day, right?
[Dr. Scott Watier]
If you are brand new to fasting, you might know that the easiest way to start fasting and one of the most Google of all answers to how do I start fasting is skip breakfast.
[Tommy Welling]
Just get breakfast. Yeah.
[Dr. Scott Watier]
Okay. So now we have a contradiction. What do I do? So this article by Eric Traxler was stronger by Science was really cool. And one of the articles, that article that we talked about in episode 151, which was the timing of energy of daily calorie loading effects on appetite and hunger responses without changes in energy metabolism, in healthy subjects with obesity.
[Dr. Scott Watier]
So these two studies that we're going to talk about, the one we're gonna talk about today and then this one I just mentioned actually came out in the same journal on the same day.
[Tommy Welling]
Oh, wow.
[Dr. Scott Watier]
Which is really crazy, right? So we're going to offer some context here. But the point is, is that as we're looking at the obesity epidemic, right, it afflicts about 42% of the US and it's rising and it leads to an onset of chronic diseases, including diabetes, cancer and other conditions, cardiometabolic issues, etc.. So the point of this is how are we going to get results in a very contradictory, convoluted world of information?
[Tommy Welling]
Right?
[Dr. Scott Watier]
You come to fasting, you want simplicity, you start to get some repetitions under your belt, and then we tend to fall into our comfort zone, which what we hear is more of a dinner nomad or a later eating window. Yeah, okay. Well, the good news is, is that some stuff we're going to talk about today is going to say, well, maybe we should be eating earlier in the day.
[Dr. Scott Watier]
And what does that do to hunger? What does that do to our physiology? Is it the best way to get results to combat the obesity epidemic and all the comorbidities and issues that come along with it? So the increased demand increase, health care costs, poor quality of life, etc.? If anyone is listening and you've had weight to lose like Tommy and I have, then you know that it is a frog in a boiling pot of water type experience.
[Dr. Scott Watier]
You don't really think about it a lot until your weight and your health starts to take away things in your day to day life. Playing with your kids, playing with your grandkids, your sleep, your relationship with your wife, your performance, your job, your ability to provide, etc.. So when we're talking about this lifestyle design component that we like to talk about here, it's asking for life, aptly named, intentionally named Fasting Lifestyle.
[Dr. Scott Watier]
The first research article and this article in Stronger by Science was showing that the results of this first study, which is the icicle eating, increases hunger, decreases energy expenditure, and modifies pathways. Metabolic pathways in adults with overweight and obesity gives us some insight into why a dinner nomad strategy or a comfort strategy. Right. A habit pattern eating strategy can really be detrimental to the number one reason we hear when people start fasting or one of the main fears we hear is I am so hungry, I'm going to be hungry all I think about is food.
[Dr. Scott Watier]
And then when I break my window, it's like a buffet. So what do I do?
[Tommy Welling]
That's a recipe for disaster if I ever heard of one right and you know, and that's kind of I can put myself back in their shoes. When I came to fasting and I, I felt like every every morning when I woke up, I was just so dang hungry. And at the same time, I had been used to counting a lot of macros and a lot of calories.
[Tommy Welling]
And so I was also putting that hunger in the morning together with the fact that I was looking at my cells as just a caloric thermodynamic machine. Like a calories in equation. Yeah, yeah. Not thinking that there might be a difference on the actual effects on me later in the day versus earlier in the day. So put those two things together.
[Tommy Welling]
I got I got a real issue, especially when I was raised in a family of late night snackers too. So I had dinner plus.
[Dr. Scott Watier]
Dinner plus snack dinner, plus dessert. What's next?
[Tommy Welling]
Yeah, and it may have been dessert. And then what was something crunchy and salty, even post dessert or.
[Dr. Scott Watier]
Sweet and savory.
[Tommy Welling]
Yeah. Talk about bad habits like that. Are that are compounding for sure. And then they're leading to my cravings getting worse, which which hit me as soon as I woke up, like I would wake up just starving. And it didn't really matter. Even if I was in a caloric deficit or a caloric excess, which I wouldn't even allow myself to be in very often and not not when I was counting anyway.
[Tommy Welling]
And so all of these things together, that's that's a really hard recipe. But it turns out there's there's some really good reasons behind why we feel this way and some strategic things that we can do to kind of throw a wrench in that vicious cycle that sometimes it can feel like the treadmill I just can't get off of.
[Dr. Scott Watier]
Yeah. So interestingly, there's a few different scenarios here with these studies. So the two studies, one that we discussed previously in episode 151 and the one that we're bringing up today aren't exactly asking the same question. So the first study that we're going to dive into is investigating two different feeding windows. So meals that were consumed at different times of day, while the one that we talked about in episode 151 was eating meals at the same time of day, but shifting the amount of consumption from later in the day to earlier in the day.
[Dr. Scott Watier]
And the third question, which there is research out there we're going to mention here in a second, is, well, what if you just skip breakfast entirely? Is that a good strategy? Right? So breakfast is the most important meal of the day. Well, if you're going to start fasting, just get breakfast, silly. Easiest thing you can do. And the question we get is, which is why we have the blueprint of fasting for fat loss.
[Dr. Scott Watier]
The question we get is, well, how do I build my fasting lifestyle? What is the you know, like you are a bomb calorimeter, a law of thermodynamics equation as you alluded to? Well, calories in, calories out. I can eat anything as long as it fits into my calories. Or I can track macros and prioritize protein. I can do eat less, move more.
[Tommy Welling]
Mm.
[Dr. Scott Watier]
What? Okay, well, it should work. The timing component is so powerful when it comes to fasting, right? So the research showed in that episode 151 article, that second scenario I just mentioned that participants consuming a morning loaded diet reported significantly lower hunger though, right?
[Tommy Welling]
Yeah.
[Dr. Scott Watier]
Great. But that third situation I just mentioned, which was the. Well, what if you skip breakfast entirely? Well, there's a meta analysis that came out in 2019 that was looking at the effect of breakfast on weight and energy intake. And this is a meta analysis of randomized controlled trials like the gold standard. And it said results from the controlled trials do not generally support a beneficial effect of breaking of of effect of breakfast eating on weight loss.
[Dr. Scott Watier]
So it's not the most important meal of the day. They actually recommended from this met analysis and looked at 13 different studies recommending regular breakfast consumption could adversely affect weight control by adding calories to diets, especially in older people. Here's the kicker with established eating behaviors because past food habits are important predictors of current food habits. So yeah, I've got my current habit of picking it later on at dinner, which physiologically we're going to talk about here in just a second isn't going to be serving us because of our hunger.
[Dr. Scott Watier]
Metabolic pathways are literally saying don't eat later because your hunger increases, which then makes the next day in the next fast that much more difficult. Okay, well then I'll break my fast in the morning. But then this meta analysis says you shouldn't do that because of your old eating habits and patterns, and it might be adding calories to your total daily consumption.
[Tommy Welling]
Yeah. Wow.
[Dr. Scott Watier]
Is anyone else brain hurt? Right. Because me even trying to explain that, I was like, hold on, I need to color code. This. Two of these articles came out on the same stinkin day right in the same Journal of Cell Metabolism.
[Tommy Welling]
Hell, how do we make heads or tails of this? And, like, should I just do lunch then, I guess, Right? Because nobody's demonizing lunch. Right?
[Dr. Scott Watier]
Right. Okay. Lunch is safe for now, right? Until I tell you my story about how lunch was actually one of the biggest consumption points for me in my journey. Right? Because of a very stressful morning, high cortisol, dopamine hit, big lunch nap back to the office right in the afternoon, evening. So let's zoom out for a minute.
[Tommy Welling]
Okay.
[Dr. Scott Watier]
Let's add some context. So we're in an audio medium, but if you should see the look that Tom is giving me right now because we obviously late. Yeah, he's like, I don't know where you're going with this. So this most recent study that we wanted to really dive into today was that the late eating right, the later in the day eating increases.
[Dr. Scott Watier]
So what is it actually doing? Never mind the context we're going to give here in just a second. But late eating increases wait time, hunger and decreases 24 hour serum leptin. Leptin is the chemical leptin and ghrelin is the chemical that tells your body I am full, I am satiated and okay.
[Tommy Welling]
Late eating another bad one.
[Dr. Scott Watier]
Another bad light eating decreases wait time energy expenditure and 24 our core body temperature which is a way of measurement on your effect on your 24 hour metabolic pathways or your metabolism simply say wow, here's another one. This one I had never seen before. Late eating alters adipose tissue, fat tissue gene expression altering the expression of your genes favoring increased lipid or fat storage.
[Tommy Welling]
Oh man. Wow.
[Dr. Scott Watier]
So combining these all together, these changes upon late eating may increase obesity risk in humans. So in this study specifically and this was cross-over controlled trial with clinicaltrials.gov as well, and it increased, what they found was that the hormone signals and the gene expression increase to show that you were going to have a greater propensity for increased hunger and increased fat storage by having a later eating window.
[Dr. Scott Watier]
Now, it was only a four hour shift for hour shift, so 8 a.m., 12 noon and 4 p.m. versus 12 noon, 4 p.m. 8 p.m..
[Tommy Welling]
Wow. Not a big difference. Not no, not like a light, Like an earth shattering kind of difference. Right? That's crazy, because I would always tend to be on the lighter side, like period, you know, just like a night owl. You know, I could get more done late when when things are kind of quiet. And I need less sleep, you know, than than my peers.
[Tommy Welling]
All of those things kind of rolled up to. Okay, well, now I guess it's time to eat dinner and it might be 8:00, 9:00, 10:00. And it was just like, okay, well, I know what the calories are, so kind of no big deal. And I'll just.
[Dr. Scott Watier]
Put it in my equation.
[Tommy Welling]
Yeah, it's just in the equation and the equation like it did. Okay. You know, at least for four years, it kind of did. Okay. It never really got me there. It never really got me all the weight off. Got me to that maintenance point that that where I was looking to go. But I did notice it getting harder and harder and harder year after year.
[Tommy Welling]
And so it starts to make sense that there was literally a very big difference physiologically happening when I was eating those those later meals. And I just had no idea at the time.
[Dr. Scott Watier]
And they go into picture like one of those old scales that you see like on like legal lawyer type business cards, Right?
[Tommy Welling]
Yeah, the balance.
[Dr. Scott Watier]
The scales, Right? Yeah. So on one side, you've got the regulation of energy intake. Self-reported hunger crept in, leptin, ghrelin, leptin imbalance. Excuse me. Then you've got regulation of energy expenditure versus, you know, on the other side. So you had intake on one side, expenditure on the other, your metabolic rate, your core body temperature goes down. Right as those other things go up to increase that energy intake.
[Dr. Scott Watier]
And they mentioned the pathways, decreased autophagy, decreased mapk signaling decreased TGF beta signaling, decreased modulation of receptor tyrosine kinase which lead to increased. Or in that same vein, you have the increased lipid and apple ism, which is the growth of those or the propensity to have increased fat storage. Yeah, so.
[Tommy Welling]
Which makes sense. You're about to go to sleep, you're about to rest. You don't need your blood sugar sky high, you don't need all this energy available. You're not going to be doing anything. Your circadian rhythm has already told your body it's time to shut down for the night. You know, I mean, it's it's crazy.
[Dr. Scott Watier]
So the findings show converging mechanisms, right? Which late eating may result in positive energy balance and increased obesity risk. So when we're looking at kind of well, we've got these three different scenarios, you've got research saying this, research saying that, well, something that we always talk about is the context of this or the personalization of that. So I want to give a shout out to a husband and wife, Tommy, that went through our most recent challenge from February one through February seven.
[Dr. Scott Watier]
And then the next challenge we have coming up is on April 5th. So just right around the corner then I want to give some context to the calorie conversation and this personalization, which is what we see and what we do inside of these seven day fasting lifestyle challenges, not seven day fasts.
[Tommy Welling]
Right.
[Dr. Scott Watier]
Okay. Not research articles that we just talked about. Right. This gives us some context to have the conversation. And of course, basedon physiology but then the lifestyle application of So shout out to Jerry and Karen, right?
[Tommy Welling]
Tommy Yes, absolutely. So it's it's really cool is a cool way for them to, to kind of share part of their story with us. And they actually did it through a review. But, you know, when they came into the challenge, the cool thing was that they had already seen a lot of weight loss results at that point, you know, and a lot of that coming from Nomad.
[Tommy Welling]
But, you know, at this point, like wanting to get the rest of it off and like push towards the finish line was was exactly what, you know, led them to to sign up for the challenge. So it was really cool just looking to do kind of, you know, lose those last few and together. I mean, they have some incredible results here.
[Tommy Welling]
And so thank you for dropping a review here. My wife and I have been following Scott and Tommy for six months, listened to all 163 episodes. That's incredible.
[Dr. Scott Watier]
Jerry did it in like a week. I'm like, God bless you, sir.
[Tommy Welling]
Did like a like a binge session right there. So this was after just finishing one of the challenges today, and they actually shared a weight loss of £100 total. So talk about a marriage merge, incredible triple digit results here. So congrats, guys. It goes on to say I had an annual checkup last week, no longer taking blood pressure meds and my labs came back with higher good cholesterol, lower, bad cholesterol and lower liver function enzyme test results to thank you both.
[Tommy Welling]
You guys are you guys are crushing it. That's so cool. But I know exactly where where they were when they made that decision to sign up for that challenge going, I want to take it to the next level. I want to push towards the finish line. And so it's really cool. And I know during that, that seven day process, they got to level up and internalize some of the things, some of those those little key missing points.
[Tommy Welling]
So congrats to you guys and I'm really fired up about this next challenge she'll excited about. It's going to be awesome.
[Dr. Scott Watier]
Yeah they actually dropped the review on the day it ended and I love the quotations. Good and bad cholesterol. All right. Because we do talk a lot about labs and cholesterol during the challenges and bloodwork and health and and all of those different types of things. But I love the marriage merge and I know that the big level up for them was going from more of a nomad strategy to pushing outside of their comfort zone.
[Dr. Scott Watier]
And that's something that we talked about in one of these research articles that recommended maybe shifting your caloric intake to breakfast or making sure you eat breakfast. Right, Because I know there's a lot of choices out there for breakfast that are more dessert type choices, carb laden type choices, which in my opinion, is one of the things that leads to the increased hunger and the decreased satiation, because you're not prioritizing protein, Right.
[Dr. Scott Watier]
Which is the most satiating and thermodynamic meaning. You get the most caloric burn from protein. It takes more energy to burn than it does a carbohydrate or a fat. So they leveled up and they were able to actually get to doubling their fasting time. So going from 24 hour all the.
[Tommy Welling]
Way to 40.
[Dr. Scott Watier]
[Dr. Scott Watier]
Well, the reality is, is that there is context that's required. And yeah, I want to talk about the unit of measurement of the calorie. Right. Which is the thing that all of the stuff we've just breakfast, lunch, dinner ends up breaking down into a form of energy. Right? Sure. Yeah. So rarely do we make decisions about units of measurement without context.
[Dr. Scott Watier]
So let's use the measurement of like, temperature. So here in Texas, very rarely do we have to worry about the word freezing. But we have, right? Yeah, but the temperature might be above freezing, but we'd still want to know. Maybe. So is it warm or cold? Right. So it drops below 50 here and people put on their jackets or 60 to go walk their dogs.
[Dr. Scott Watier]
But if you're from New England and you from from, it can be freezing. But then not just freezing, you have to worry about precipitation. Is it raining? Is there a snow? Is it going to sleep? Am I going to slide off the road on my way home from work.
[Tommy Welling]
Or.
[Dr. Scott Watier]
Is it windy or is it humid? Can I wear the lighter colored shirt? So I have to worry about the sweat right down here in Houston. So there's context to just whether or not knowing the temperature, same thing for distance, right? If we need to travel 100 miles, we might want to be aware of things like roads, tap tolls, storms, gas station.
[Dr. Scott Watier]
Right. If we're looking at, let's say one mile, we'd probably end up being like, okay, I can walk that. Not a big deal. Well, if there's snowbanks everywhere and it's freezing out, maybe, maybe you don't. Right. To kind of merge those two thought processes, but you're not going to walk a mile in a hurricane right over the tornado warning.
[Dr. Scott Watier]
So there's context to the distance and to the temperature. So your nutritional choices or your decision on your timing or your schedule should have context as well to you as an individual. Right. And there's some categories here we can just in the list just could go on forever. But the some categories here about what is your sleep like, what is your workout walking routine look like?
[Dr. Scott Watier]
What's your lifestyle, your overall general lifestyle? Do you live in a more I have to live inside because it's incredibly cold situation? Or are you more in a warm tropical climate like South Florida right now? Do you have a sedentary job? What is your like to do the shout out we just gave? What is your blood panel look like?
[Dr. Scott Watier]
You have insulin resistance or weight loss resistance. Do you have any preexisting health conditions, what your hormonal profile look like? What do your eating habits look like? So it's not just a one size fits all. Oh, it's 55 degrees out. Put your jacket on type scenario.
[Tommy Welling]
Yeah, yeah. There's there's layers of it. And sometimes we don't see what you did there, right? Yeah. And sometimes we're not even aware of which ones might be affecting the results. And so that's, that's part of the, the confidence piece where it can, it can take time for us to do this and to be pushing the boundaries and be aware of some of these things in order to start doing things a little bit differently.
[Tommy Welling]
So, you know, like, like even just knowing what my weekdays look like versus what my weekends like. Yeah, huge. And things like that, right?
[Dr. Scott Watier]
Because especially during the fasting timers, right.
[Tommy Welling]
Yes.
[Dr. Scott Watier]
Yes. And opportunities for consumption opportunities.
[Tommy Welling]
Absolutely. Because a lot of times during the week, the later time is kind of unstructured, which might be different in contrast to the structured part of my my workday maybe, or when things are busier or more active. Right. So if I have a later eating window, which might be more desirable or more of my default, at the same time, it's physiologically doing things different.
[Tommy Welling]
And if I'm not willing to kind of step outside of that comfort zone at all, I might get stuck in a rut and not even realize that that's what's happening. But if I look at the weekends, that might be a more social time. So maybe there's more opportunities that come up and maybe some of them are earlier in the day.
[Tommy Welling]
But at the same time, if I make poor choices me myself, if I make poor choices earlier in the day on a weekend, it's going to be tough to gain traction going into the evening time. Right. And just go, okay, now I'm going to do better, right? On a Saturday night, I'm going to do better. That's hard.
[Dr. Scott Watier]
So let's put it all into one nice little package. Yeah, okay. I'm going to attempt here, so let me know if I can land the plane time. Okay?
[Tommy Welling]
All right.
[Dr. Scott Watier]
So you have a pattern of eating later in the evening.
[Tommy Welling]
Mm.
[Dr. Scott Watier]
It's our most common. If you go check out the free resources. The blueprint of fasting for fat loss gives you some ideas of what some weeks can look like. Right. So you can head to the show notes, click that will zoom it over into your inbox. Our first resource we ever made was our free, fast start guide, right?
[Dr. Scott Watier]
And that came with some videos on how to put one meal a day into your day to day life. But we realized, you know, when we started that way back in the day years ago, that there's a lot more complexity to that. Right. Or context required. Sure. Trial and error, so to speak. So you're sitting here going, okay, I've got the opportune to be the most common thing we hear about in the one meal a day resource.
[Dr. Scott Watier]
The fast start guide is I'm going to do dinner because it just fits my schedule. It's easier, right? Right. But then to your point, the weekends may not look the same. So when we talk about fasting types as well, right? There's also this type called the Weekend Warrior, which is I deserve it. I've worked hard all week. Friday happy hour.
[Dr. Scott Watier]
That turns into a monday restart.
[Tommy Welling]
Sure. Yeah, right. And let's not even talk about what happened in between. Right.
[Dr. Scott Watier]
Well, the thing is here Friday, later more decisions. Maybe you eat, later, you snack, later you stay up. Later your hunger cues go up. Maybe there's some alcohol involved. Well, now you've got a situation in which is what we talked about today, better or worse, eating later or earlier, breakfast versus dinner. You've got a situation where your hunger is improved.
[Dr. Scott Watier]
I don't know if anybody's ever done this, but the next day on a weekend, it's like, oh, right, I'll have breakfast. Sure wasn't planning on it, but I'll have it.
[Tommy Welling]
Low, hungrier than normal. Yeah, maybe somebody. Yeah.
[Dr. Scott Watier]
And then those pancakes and sausages turn into a late lunch and then they turn into a dinner and next thing you know, you're fasting. Plans gone to hell in a bucket, right? Just from that one decision or that one later meal on a Friday. So the resources are there to design and we've created them in a way, and the podcast in a way where there's something you can take away and put into your day to day life now.
[Dr. Scott Watier]
So the one meal a day fast start guide great but lacks context. The blueprint to fasting for fat loss has a lot more context in it. That personalization, that customization right around the corner. Now coming up on April 5th, that was an opportunity to step through that window of opportunity because you when you said the word opportunity, it made my brain go off.
[Dr. Scott Watier]
I was like, yes, you've got the fast start guide. Okay, You've got the blueprint now. Wow. Well, let's accelerate that learning curve. We come alongside of you for seven days. We go live in the group every single day. Question in answers personalization, coaching one on one in a small group. Right. You are inside of our our private coaching group.
[Dr. Scott Watier]
We bring you inside and into the tree of trust. Right. And we want to get to know you, come alongside of you and tailor and customize this journey with you. And that context piece. I didn't think we'd end up here today, right, talking so much about that. But it's just kind of where the conversation has gone because the context of the application of the information, that customization, that personalization is what we found to be the most important piece or the missing piece for sustainability.
[Tommy Welling]
Yeah, really is like the missing piece. It's really cool being in that environment and then watching, watching the pieces kind of come together because even even some of those small question marks can make it like, Oh man, I just can't get past this. This is like this one.
[Dr. Scott Watier]
How did you know eating late at dinner was stimulating hunger the next day.
[Tommy Welling]
Right?
[Dr. Scott Watier]
That's why I said we're going to contradict ourselves because I didn't even like know that these two articles lived in the same journal on the same day.
[Tommy Welling]
Yeah, I've never actually read that before.
[Dr. Scott Watier]
Personally, I can feel it right, reflecting back on my own journey. Right? So it's just really cool to see.
[Tommy Welling]
Yeah, it's not like you ever said to yourself, Hi. I think my genes are transcribing differently now, right? Yeah.
[Dr. Scott Watier]
It must be that Jean Trent, that little tricky Jean Jeff. Transcription. Man, that's a mouthful.
[Tommy Welling]
Yeah, if only we could tell what was happening under the surface. So, I mean, like, you're going to need to take some of the things that we said today and we'll need to get outside of our comfort zone. We started this.
[Dr. Scott Watier]
Conversation.
[Tommy Welling]
Comfort zone about comfort zone, right? And there are new results lie just outside of your current comfort zone. So just just being aware of the fact that there's always room for improvement. I can always level up and there's always new and better results outside of what I'm currently used to and I can currently see myself doing. So I need to consciously and periodically, but yeah, and consistently push myself or nudge myself outside of my own comfort zone.
[Tommy Welling]
Right. Like, like being, being that like that forced that where I'm kind of just nudging on myself at all times so I can continue to improve. Right?
[Dr. Scott Watier]
So as we wrap up today, I want to encourage you guys, if it is stepping outside of your comfort zone and changing your eating window, saying, honey family for the next few days, I'm going to try eating lunch instead of dinner. Yeah, dare I say breakfast, right? Because I'm not going there. Okay, But maybe it is. Maybe it's time to change it up and mix it up.
[Dr. Scott Watier]
And that's the one thing you're going to focus on and pay attention to the context that calories require context. The food decisions you make, the environment you eat, eat them in, how you feel about the decisions in the foods you're eating. Don't eat like a rabbit. If you don't like salads, don't eat salads, fine foods that excite you, that you want to eat, like not talking about the quad stack from Burger King here, But I mean, put foods that you enjoy a little bit of intentionality and step outside of your comfort zone.
[Dr. Scott Watier]
Head to the show notes. You can get the blueprint. You can also sign up for the challenge. That's coming up on April 5th. Challenge the fasting for life dot com forward slash registration. The links are both. They're frequently asked questions. You can go to the page, you can check it out, get times, dates, all the information is there as well.
[Dr. Scott Watier]
But we definitely want to encourage you to step outside of that comfort zone, know that if it can work for us, it can work for you and work for the Karen and Jerry's that we highlighted today and a shout out to them again because they absolutely crushed it. So absolutely we, Tommy, hope to see everybody on the inside of the challenge.
[Dr. Scott Watier]
Go grab the blueprint We fasting for fat loss And as always, I appreciate the conversation sir We'll talk soon.
[Tommy Welling]
Thank you. Bye.
[Tommy Welling]
So you've heard today's episode and you may be wondering, where do I start? Head on over to the fasting for life icon and sign up for our newsletter where you'll receive 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.