Ep. 204 - Listener Q&A: Navigating "fasting fatigue" & "momentary maintenance" | Salt, Trace Minerals & LMNT - Why, when, & how much? | What non-scale fasting goals should I be focused on? | Best ways to get unstuck & back on track? | Nutrisense CGM
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In today’s episode, Dr. Scott and Tommy engage in a listener Q&A, addressing topics such as the significance of Himalayan salt in fasting, life after weight loss, overcoming fasting fatigue, and strategies for plateaus. They introduce the concept of "momentary maintenance" as a natural part of the fasting journey and encourage setting new goals beyond weight.
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Article links:
https://www.doctorkiltz.com/intermittent-fasting-research/
Fasting For Life Ep. 204 Transcript
Hello. I'm Dr. Scott Watier.
And I'm Tommy Welling.
And you're
listening to the Fasting for Life podcast.
This podcast is about using fasting
as a tool to regain
your health, achieve ultimate wellness,
and live the life you truly deserve.
Each episode is a short conversation
on a single topic
with immediate, actionable steps.
We cover everything from fat loss
and health and wellness
to the science of lifestyle design.
We started fasting for life because of how
fasting has transformed our lives
and we hope to share the tools
that we have learned along the way.
Hey everyone,
welcome to the Fasting for Life podcast.
My name is Dr. Scott Water
and I'm here as always.
I'm a good friend and colleague,
Tom Welling.
Good afternoon to you, sir.
Hey, Scott, how are you doing? Fantastic.
My friend.
Excited for today's conversation.
We have been getting
so many questions from you,
you guys, the listeners on all channels
and all forms, email, social platforms.
So we are going to be bringing you
a listener Q&A today.
And I'm going to be honest, Tommy,
some of my favorite conversations
and episodes that we do are
when we get to address real life,
real people like you guys sending us
these questions and it's like, Man,
there's just a direct call
to action to you and to everybody else
that had the same question
that just didn't reach out.
So I'm excited for today.
If you're new to the podcast
and you want to learn
more about our journey with fasting
and how it's transformed our life
and how we named it fasting for life,
head back to episode one.
Give it a listen.
You'll hear more about our story
and just the power of fasting.
And from then, up until now,
now we're up over 200 episodes.
Just incredible, bringing you value.
We hope each and every week.
So if you are new, welcome.
Thanks for giving us a shot.
If you're an OG,
you've been listening for a while.
Thank you for continuing to follow us
and continuing
to be on this journey with us as well.
And as always, we love the reviews,
especially the five star kind.
So if you would be so kind
to drop us a kind word,
if you're enjoying the podcast,
share your testimonial.
We'll share it live on air.
Yeah, as well.
Happy to celebrate
you and the hard work that you're doing.
So Tommy, as we hop into the Q&A today,
some of these conversations, it's
interesting to me
that we're however many episodes
in millions of downloads and.
Right.
Thank you again, everybody that listens.
And I'm still shocked that we haven't
run out of things to talk about.
Now, the research can teach us that,
you know?
Right, Right. It's just fasting, right?
Yeah.
It's the end of end of conversation,
right?
Yeah.
I remember somebody said to reply to
one of our emails for our challenges once
and they were like, Wow, No,
because we do we do a seven day
master fasting event, right?
And they're like, Wow.
They pay somebody to tell me not to eat.
I like it's my favorite.
I mean, it's a great point, right?
The challenge is so much more than that,
right?
We of course,
But by the end of it, we very we talk
very little about the actual schedule,
and it's so much more about the lifestyle
and the application, the habits
and the mindset and all that stuff.
But I just think like, you know, it's
just funny to me that after all this time,
we still have stuff to talk about.
You know, in the research,
like I mentioned,
I'll end the playing on that thought.
It's changing, right?
There's more time restricted eating
articles, there's more instant stuff
on insulin resistance
and carb insulin model of obesity,
and there's more supporting data
to changing the standard metrics
that we use in our health care system
in terms of cholesterol and salt, hazard
ratios of cardiovascular
risk and diabetes and all this stuff.
So on that front, I'm not surprised.
But on this side. Right.
The more lifestyle application side,
like we just
continue to have conversations
that make me stop and go, man,
there's just a need for more people
talking about this stuff.
And even though fasting has become more
mainstream, I still get blown away by it
each and every day. Yes, I know.
So do I.
But, you know, everyone's
lifestyle is is so potentially different.
So many moving parts, so many variables
that there's always another situation
that's like it's a little unique
or it's a different season of life
or Hey, now I retired or I just had kids
or somebody else in my family
is, is going through X,
Y, and Z or is fighting me on X, Y, and Z.
Maybe that marriage merge
hasn't quite happened yet. Right.
So, so there's there's
there's always some conversations going on
and some way to kind of level those up
and undo something that I did
not optimally you know in the past
maybe I'm maybe I misunderstood it
or maybe it was misunderstood
by everybody.
I mean we went through decades of like,
you know, low fat ra ra, you know,
and we're still kind of paying for
for some of that, you know,
from way back in the day.
Yeah, 100%.
And we're always looking for that
And some days it's point 1%,
some days it's 1%, some days it's 10%.
Right.
But we want to continually move forward
and be aware of the things we're doing
and break some of those
those behavior patterns when it comes
to our relationship with food and alcohol
and sleep and stress.
Because ultimately, it's
not about the weight, it's about healing,
it's about health, it's about longevity,
it's about quality of life.
Again, there's that word life
that we you know, because for us, it was
it was a life transformation, right.
That put us on
a completely different path.
So when we go over these questions,
you know, we're coming from a place
of individuality,
a place of personalization and coaching.
So you may or may not agree
with the come from,
but it's the nuance in between the black
and white
in the dining world, in the weight
loss world that we want to dispel.
Right.
It can work for you,
something you're doing and something
that same thing can be done
exactly the same way by another person.
And it's not going to stick. Right?
So when we talk about this stuff, for
instance, we had a question that come in
that came in that says,
Does it matter when I take Himalayan salt?
Sounds simple, right?
What a simple question.
And the answer is no.
You know,
but my question is, why are you taking it?
So the salt studies have been
really powerful lately where you look
at the hazard ratio of being under salted
versus over salted versus
where is that sweet spot
and the RDA amount of 2300 milligrams.
Now, we're not talking about refined,
processed,
you know, table sodium chloride.
Sodium chloride, Right.
The more in stuff
we're talking about the difference
of the therapeutic salts, the mineral base
salts, the Celtic salts, the Redmond's
real salt, Himalayan salt, etc..
If you're looking at the RDA
and then you look at some of the studies
for the hazard ratios being under salt,
it is a big problem and it's not
that salt has been demonized
where salt gets blamed for what
insulin does, right?
Correct. Yeah, that's a problem.
That's a problem.
And then it lives
within a lot of our subconscious
behaviors and action patterns
and all these things that we've been
kind of taught over the years.
But the thing is, as we get more
consistent with our fasting,
that salt matters because we get a chance
for insulin to come down.
Well, when that comes down,
then we have an effect.
We get to release some of the water
that we've been holding on to.
Aldosterone comes down and then
the problem is that a lot of those salts
that we had have to flush away
with the water that were
that we're losing at that point, too.
So supplementing with some Himalayan
salt is so important.
But what we've been what we've heard
throughout many decades was that,
you know, salt was kind of a really bad
thing that needed to be controlled.
But when we're fasting, we're kind of
on the opposite side of that, right,
Despite the bad science
behind that recommendation, too.
So the recommendation is 4
to 6 grams a day, and that's through
your food supply,
through your nutrition windows and through
secondary supplementation,
like we prefer the elements, right?
We got a link in the show notes too.
You can grab it, you get a free
sample pack if you order any size box.
Super cool.
We've been partner with them for a long
time.
Breaks up the monotony,
the water gets some good salt,
and if you're salt averse
and you don't like the taste,
this is a great way to mask it.
But looking at that 4 to 6 mile,
we did a whole episode on that.
So I won't go down that rabbit hole.
But I had a frustrating conversation
recently
with a family member
where they came to visit
and they were feeling foggy and said,
Ah, etc.
food choices, alcohol, all the stuff.
Not a lot of sleep.
And I was like, Here, here's a salt.
So I did.
What I do is this is a half a teaspoon
of Redmond's real salt.
If you're listening, Redmond,
give us a shout out.
Reach out to us. We'd love
to. We'd love to partner with you.
We use your products every day.
Every day.
Every single day.
Right now in my Stanley
staring at me as we're recording,
put in half a teaspoon,
and then I do an element
and that gets me roughly close
to two grams of salt.
And I'm going to circle
back to this to the
Does it matter
when I take my salt QUESTION
So they were here, They started doing it
like, Man, I feel so much better.
I can't believe like my swelling you,
my legs are down like all of this stuff.
Family,
remember, goes home, goes to the doctor.
Hey, my blood pressure's, like,
really high.
Okay? Doctor tells him to start.
Stop using the salt.
And I'm like, okay, it's not the 50
extra pounds and the £20 of visceral fat.
It's not the the daily alcohol
or the food consumption.
It's a gram and a half more salt per day
that's causing the problem.
Now, if you're super salt adverse
or if you're on diabetics, right there is
there is a very small subset of people
that are sensitive to salt.
You a salt hypertensive.
Typically for the rest of us,
that's not the case.
Insulin is being blamed.
It needs to be blamed, not salts.
I was frustrated because I'm like, man,
I had you on the right path.
But then one comment.
Yeah, derails it. Right?
So it's not the daily alcohol, it's not
the dip, it's not the all the other stuff.
It's literally the salt was like, okay,
well back to the question.
It doesn't matter when I take my Himalayan
salt, ultimately.
No, I want you to think of these Himalayan
salts. Tommy.
We say this is more of like a
a mineral multi vitamin
like you're going to get all of your trace
minerals and your salt together
because we had another question about
should I be taking salt,
elemental and trace minerals
all on the same day?
And the reality is no.
So I'm going to go back to my original
question is why are you using the salt?
And on fasting days
you mentioned it
while because we're not taking in enough
food,
we're losing those electrolytes
when aldosterone comes on.
So we're using it
as an electrolyte replacement.
So you've got a couple of options.
I prefer to stack my day
with proper hydration,
so I do my salt water in the morning,
which then allows me
to have to drink less and feel less
dehydrated throughout the day.
It also helps on my circadian rhythm.
Yeah, well, that kind of checks
that big box early in the day too.
I remember a great like self-improvement
book from back in the day.
I think it was by Brian Tracy.
Maybe I other correct me if I'm wrong,
but it was
it was called
Eat the Frog, Skull Eater frog.
And so we eat the frog.
So if you if you had to eat a frog,
if you knew you woke up
and every day you had to eat a frog,
you may as well just do it
at the beginning of the day. Right.
So drink the frog in this case. Right.
Just get it done.
Check the box.
Eat terrible. Don't.
Well I it.
But it kind of sticks with you though.
I love it.
So getting that
that proper hydration
in the beginning of the day
means I have less to worry about later
on in the day.
It's also a good subconscious vote
for your fasting lifestyle too.
It's like, Yeah, you know what?
This is important
I'm going to do
at the beginning of the day
and then it can become a habit like that
and other things can follow
a little bit more easily too,
which is really a good thing.
Yeah. So it ultimately doesn't matter
when you do it.
I also like to use another
half a teaspoon to a teaspoon.
If I've worked out and I'm fasting
and I haven't had a meal yet,
or if I sweat a lot, it was 100
plus degrees here in Houston for,
I don't know, all eternity.
It felt like this summer
one of the hottest summers on record.
So I would increase my salt intake
any time.
If I'd wake up. My legs were stiff.
Maybe I did a long peloton ride
the day before.
I would add a little bit more salt because
it has the magnesium component in it.
So think of the Himalayan salt
and the Celtic salts as therapeutic.
Salt almost is like
your mineral multivitamin
with increasing your sodium,
which is beneficial when fasting.
So great question.
A little different perspective.
Now I want to transition into the
to the question that came in in regards
to someone who's at their is came in
from Sue maintaining at 128 to £130.
She's doing mostly in nomad schedule
with a little bit more extended window
but really not sure
if she should still be taking salt element
and trace minerals every day.
So she feels, I feel feeling a little bit
left out without a goal.
Still struggling with some body
dysmorphia.
Sue's lost over £80. Okay.
Wow. Following a fasting lifestyle. Right.
Shout out.
And now she's on.
What do we call it? Tommy.
she's definitely on Maintenance Island.
She's feeling like she's alone
out there in a deserted maintenance island
right now. Like Cyprus.
Anybody else? Yeah.
Yeah.
Raining the weight.
They've lost 5%.
Yeah,
It's like it is, as they say, lonely.
They're living on Maintenance Island.
Don't know what she should do.
And the answer is no to the first part.
You don't have to be taking salt and lemon
teas and trace minerals every day.
I like to use trace minerals again
as a mineral multivitamin.
So you're getting all of the minerals
that support the thyroid
and healthy weight loss,
all of the stuff,
the micronutrients. Right.
That your body needs.
And then you could use salt when you eat.
And then if you are feeling a little bored
with water, you can throw in an element.
But there is overlap between all of them.
The salt by itself is just salt
with the trace minerals.
The element is just salt
with magnesium, salt,
magnesium and potassium
for the electrolytes.
Right.
And then trace minerals
is all of the minerals without the salt.
So you really only need to use one of them
maybe every now
and then the secondary one.
But the second part about this,
this maintenance island
feeling a little bit out of it, like she's
used fasting to get to her
maintenance goal and now she's thriving.
But now she's still struggling
with the smaller size
and frame and compliments
and all this stuff.
So like,
what do I do on Maintenance Island?
Like, yeah,
I don't know what to do with my hands.
I don't have an itinerary for this trip
here to Maintenance Island,
so I really find it to be a helpful driver
of really good habits
and continuing the process.
Even if you don't have weight to lose,
which you know,
you don't have to have weight to lose
to have a fasting lifestyle
as a very supportive piece
of your of your health, you know,
control, lifespan and longevity,
you know, kind of equation.
It's incredible.
So just understanding
that Sue's still fasting,
even if she's not fasting for weight loss.
And so and so that's a really good thing.
But she feels like
she kind of has that under her belt.
So then from this point, I would say,
okay, well, what else is it that you're
you're kind of striving for it to be,
you know, something physical like I like
I like physical goals.
They might be strength related or it might
be something, you know, as authentic.
It might be something that has to do
with, let's say, a DEXA scan
and seeing what
your visceral fat number is.
It might have to do with,
you know, when you do a DEXA scan,
you could do a basal metabolic rate test,
You can get an idea for what
your metabolic rate is, and there's some
some optimization that can kind of go
along with that through cardiovascular
health and resistance
training that those kind of things,
those those work together.
What is
what does your bloodwork look like?
What kind of activity related goals
might you have?
Like for me, I took up rock climbing,
but I couldn't do it.
I laugh every time you say that
because I think of myself £60 ago
trying to write Climb.
No, I know. It's ridiculous, right?
So it's interesting.
There's a whole other world
that can kind of start to open up as you,
you know, feel more comfortable
in your skin and more, you know,
you can potentially be more active,
you know, find some new hobbies
and recreations and things like that.
I like goals based on those things
that are like really interesting to me,
especially if they're physical ones and,
you know, setting your sight on something
like that means I'm never without a goal
and never without something
that I'm kind of striving for
because I just like to improve.
And if you it because subconsciously,
if you don't have something like that,
you might be at risk of regressing into
if weight has always been a goal
and then now you like left
this void that can sometimes bring back
some of the subconscious behaviors
where you go
like, Well,
maybe I'll do a little self-sabotaging.
So I kind of have something to do,
which sounds really self-destructive.
But when we're sometimes where they say
an idle mind is the devil's playground,
like it's almost like give,
give your brain something to focus on so
it doesn't feel tempted to kind of revert
back to old habits for sure, 100%.
So the long term dysmorphia struggle
after losing so much weight,
you know, for once
and for all, finally keeping it off.
Yes. I mean, that's a real thing.
And it's not going to just
change overnight.
Right.
Like your new identity is now going to be
shaped by how you show up day to day.
So having new goals, like you said,
finding new hobbies, you know, maybe it's
a business goal or a travel more
or a relational goal or yeah,
it doesn't always have to be
about the health and the weight
and the weight of the weight
right through the struggle bus
that comes with that.
So could really love is related or spirit
or you know yes.
Yeah if you want
I could go Google wheel of life right
like in all the different areas of life
can be a goal in any
and the fasting skills
you used to get you here
you can still apply, right?
Yeah. It's going to keep you there.
It's going to allow you
to maintain the weight
loss and the health and the vitality.
And you're still going to get
the benefits, the vast benefits of fasting
that are non weight loss related.
So I just love that question.
Keep up the great work to keep crushing.
Absolutely inspiration
to so many people out there.
So I want to transition
to another question that came in
and this question is I'm looking for
some advice on my fasting and eating.
The last few days
I found it harder to fast and even harder
closing my nutrition opportunity.
It's like I'm more hungry
than I've been in months.
I think lunch and dinner,
no snacks will do me good.
It's worth a try, at least.
Yeah. Wow.
It's worth a try at least.
Nope, for sure it's worth a try.
If you don't feel like something else
that you've been doing has been working.
Whether that's that's been mad
or maybe it's been a little bit
more of an open window, like a three
or four or a six hour eating opportunity,
you know, putting some clear boundaries
there and doing something like a clear
to Matt two meals a day.
Even if you have been successfully fasting
for longer than that,
it can almost feel like, man,
I don't want to backslide,
I don't want to go backwards.
I've already done some longer fast,
maybe have some some really long fasts
under your belt.
Like sometimes your ego doesn't want
you to, like, take a step back or two.
But if you feel like it's been really hard
to successfully complete a fast lately,
there's no shame in downshifting
temporarily
and going, Wait, wait a minute, I'm
not sure really what's going on right now.
But let me go back to something
that I know
that I can pull off without it
being too much of a stretch.
Here. Let me pull off a few of those.
Let me stack up a few wins
and then there's
always going to be later on in week
or there's always going to be next week
where I can go, okay, now maybe, you know,
I want to do a little bit longer fast
than this to Matt and kind of tighten it
up and see how that how that feels.
But it's absolutely worth
stacking up some wins
because if you just have a string
of losses that that's not motivating.
That's not that's not helping the scale,
but more importantly,
it's not helping your mindset
for sure, right?
Yeah.
What I hear in here is almost like a
like a fasting fatigue
or a fasting frustration, right, where
you're like, Man, I was doing so good.
And then all of a sudden wheels came off
for some reason, like,
why is it more difficult?
And there's so many things
like we were talking about things
that affect blood sugar,
which can affect cravings, right?
Like note nasal sprays,
like allergy nasal sprays.
Yeah. So like a seasonal.
Yeah. Frustration. Yeah.
Yeah.
Immune responses to the flu, etc..
Cortisone
injections, certain medications, right.
Like stress, hydration, like there's
so many monthly cycle transitions.
Yeah.
Through the hormone cycle.
A rough couple nights of sleep in. Right.
Throw a wrench and everything. Yeah.
So when I look at this
I love where you just came from is like,
okay, how do I get back on track?
Okay, well,
you're going to try something great.
You didn't just stay stuck.
I'll just do all mad forever.
Okay, Well, what are your results
on? Matt. Well, I don't know.
I just keep gaining and losing last £5.
Okay, well.
that's not your solution for weight loss,
then you're trying to lose weight.
Let's see something different. Yeah.
If you're at maintenance
and you're getting in good nutrition
and you do a one window a day, like 1 to 2
hour window, and you're getting great.
But if you're £30 to lose,
that's not your solution.
So try something else. Right.
So that's what I love the action
that's taken here because we
this is the motivation matrix.
Like,
we think we're going to get motivated.
We're going to take an action,
we're going to get a result like Yay me,
where the equation actually is.
You take an action, you get a result
and you stay motivated, right?
So I love this framework.
So yeah, I'm going to I'm going to do it
great, right?
Because that will break you
out of the crux of the fasting fatigue.
Now, one thing to consider here
too, is, is throughout the hormone
cycle for women, when we're get post
ovulation as we're getting into the later
into the luteal phase before menses
starts,
your body is going to be burning
more energy.
Sometimes
two, three, 400 extra calories a day.
So your hunger may go up,
your cravings may go up,
feed your body, put in some
some citrus fruits, some, some squashes,
non refined, non processed
natural carbohydrates,
stay hydrated,
nourish the thyroid, nourish the hormones
with with trace minerals,
with using the healthy salts.
Because it may just be that
you're at a certain point in your cycle
where it's like your body's
telling you, yeah, don't white
knuckle it right now, right?
Yeah.
And that's totally normal.
But that is such an individualistic thing.
So you have to try it out.
Compare and contrast this month to last
month or this month to next month, right.
In that it's just
I want to highlight here
the taking an action,
which is the part that I really love.
Wow. I love that.
And then also,
whenever you're being proactive
with your plates like that and you're
including some of those good, you know,
starchy vegetables and some of those
those good healthy fruits as well,
especially the the lower glycemic fruits,
you know, where like berries.
Yeah, yeah.
Some good berries
when you're very strategic like that, that
significantly lowers your chances
of having cravings that you feel like
you're having to white knuckle through
like you mentioned, that then might end up
resulting in some sort of binge behavior
or some sort of like, okay, well,
I kind of got off the rails
because, you know,
I let in all those kind of craveable foods
more highly processed
and things
that aren't making me feel good.
They're not doing good
things on the scale.
They're not really supporting my health
at this point.
And if we're nourishing ourselves
when we get the signal to do so,
then it can be much easier to not have
that happen, you know, which we oftentimes
hear about as being part of the cyclical,
you know, kind of craving cycle, right?
Yeah, for sure.
I love the other idea
here is when you're struggling
with your windows, move your windows.
And then I really want to add
in prioritize protein.
Like if you eat a big old steak,
it's really hard to be like, Man,
I think I want another big old steak.
Sure.
If you eat a dinner roll
with butter, it's really easy to say, Man,
I want another dinner roll with butter.
It's really hard to say
I don't want another dinner.
Correct. Right.
So just just some perspective there,
but Great, great question.
Great way to take action.
Just absolutely love it.
So we got two more.
I want to go over here, Tommy.
This is a question that came in.
What are the who,
what, why, how and when as it
pertains to momentary maintenance
or weight loss plateaus?
Tenterden Good question.
What are examples of best practices,
please?
Momentary maintenance and weight
loss plateaus.
Momentary maintenance is almost like.
That's our phrase, by the way.
Yeah. Yeah.
Like we've coined it.
Momentary maintenance because plateaus
and slowdown are normal for sure.
It's also it can be like
there are times during your your journey,
your fasting journey,
your fat loss journey
where you kind of need to take a pause
and almost
mentally catch up
with some of the physical changes.
That's one of the big parts of,
you know, potential momentary maintenance
where it's like
there are going to be behaviors
that I need in maintenance
that I didn't need during
my fat loss phase
and that I definitely didn't have
or didn't need during my SAT,
gaining my weight, gaining phase.
And what that means
is that if I can understand that,
I'm going to need to get some reps in.
So I'm going to need to get comfortable
using a little bit of a bigger window so
I can get enough nutrition and have good
nutrition in when I'm breaking my fast.
And before I start my next fast,
that's going to be
a big part of maintenance, right?
Like that's going to be a foundational
thing and maintenance.
Well, if I wait
until I get to this end goal or forever
goal or my maintenance goal
in order to start taking those swings or,
you know, getting some of those reps, it's
going to be really hard
for that to feel very sustainable
because that's going to feel very on off,
very like yo yo diet mentality,
even if I'm not really thinking about it
that way.
So it's good to get a lot of those
practice reps in way beforehand.
And if you find yourself and the scales
not really moving right now,
sometimes that can be a great time
because sometimes that's that's a sign
that I've been under consuming for a while
and it can be good to take a pause
and have a little momentary maintenance.
Maybe I take this week
and just focus on really good
nutritional choices,
but maybe I'm bringing in
a little bit more food
than what I'm used to
and kind of gear up for the next down leg,
if you will, in my fat loss journey.
Yeah.
And one of the greatest tools we have
is that that advice schedule, right?
That modified the schedule
so powerful that you're literally
just sending all the right signals.
There's a couple of things
not just to say,
this is your next
fasting window solution
because that's not typically the solution.
But we find when you get to what
I want to talk about is the term slippage.
And then I want to talk about the fact
that if you've lost
because typically these don't happen
like right out the gate, right?
Yeah, I lost £3 amount of plot.
So no, you ain't just changed
anything yet.
Your body hasn't changed,
your habits ain't changed.
You're not really.
Yeah. You're fasting 12 hours.
Okay, great. Yeah.
You're back to work, right?
Because if you just didn't
eat for 8 hours, the scale would move,
I promise you.
Okay, I'm not recommending.
Just do 48 hour fast.
Okay, so what I'm saying.
But slippage.
So where does the slippage come in?
It comes in when the result doesn't
match the expectation.
You get a reward on the scale
or you don't get a reward.
You think you should get a reward
because you did everything right
and it smacks in the face
or you're only using the scale
as the only tracking metric that you have.
You're not looking at your energy and your
and your mindset and your productivity
and your sleep and your measurements
and quality of your relationships.
In the conversations
you've had, you're just literally looking
at a number down on the ground,
but in your head down going,
Crap, here we go again.
Yeah.
So slippage typically will slip in that
and be like, All right, well, half right.
And then it's a subconscious thing.
You fall back into some behavior patterns.
You may not
be closing your window on time.
You may not be setting a timer.
You may no longer be walking after dinner.
Life happens, right?
Remember those old bumper stickers?
I think it was in Forest Gump, right?
It was like bleep happens.
Yeah, right.
And it was like the yellow bumper sticker
read, like, I don't remember what it was,
but it was, man.
Yeah. BLEEP happens, right? Right.
So life happens.
So does BLEEP.
Okay, so we have a non explicit rating.
So I'm really trying to keep it PG 13.
So even though
occasionally between the lines.
Yeah.
Don't don't, don't listen to us right
now. Apple Podcasts.
Anyway, so the slippage component
is something
we really need to check ourselves.
The things we did
to get here in terms of habits,
are we still doing them at the level
that we were doing them?
Because we'll get this,
a lot
more people will come and join a challenge
and then they become part of our
coaching group and they'll be doing great.
But then the only time
the scale moves or the needle moves is
when they do a challenge.
Yeah,
and then they get frustrated in between.
And I'm like, Yeah,
but look at all of these other things
that have changed your mindset,
your y, your sleep,
your your measurements, your your work.
Like all of this other stuff has changed.
Your habits have changed.
You're literally transitioning long term
things that matter, right?
And it's like, Well, yeah,
but the scale only moves.
Okay, well, how about we focus on
what we did right and how attentive
we attentive to attentive
we were to our daily habits and actions.
So the slippage is a real thing
that just kind of sneaks up on you
and you don't realize it.
It's like lurking in the shadows
because you had success in the scales,
been rewarding you, and then you get stuck
and then it's this mental gymnastics.
Well,
let's go back to where the success was.
Where are those foundational habits
that move the needle, set the timer,
focus on hydration, walk after dinner,
because it's not magic
that the weight came off.
Yeah, it's the result of your consistency.
And the consistency tends to fade
when you hit a weight loss
plateau or what
we like to call momentary maintenance.
Yeah, sometimes that slippage comes in
in the form of your coffee cup,
you know, or,
you know, going back to the pantry.
Starbucks order.
Yeah, going back to the pantry
when you were focusing on things that were
in the fridge or more keto
or more lower carb and that was working,
you know, and you're feeling better,
but then you kind of stumble back,
you know, towards the pantry
where, you know,
snacky stuff lives
and it's carbohydrates, right?
Like I've never done it right.
I'm not, I'm not speaking out
of experience or anything like that.
So, you know, when you find yourself
at one of these points, when you recognize
some points of slippage or,
you know,
not not setting your timer anymore
or something else along those lines,
you've kind of left behind
some of the tools that helped you get to
where you are, then, you know, refocus,
just like we talked about on that on that
two meal a day.
It's, you know, it's
okay to like to downshift for a minute.
Okay.
It's okay to downshift, regroup, say,
what was I doing when things were working
and things were moving
in the right direction and then focus on
doing those things again,
build them back up, strengthen them back
as a foundational habit, bring them back,
and then you'll find yourself,
you know, rocking and rolling
and in the right gear again.
You kind of get things,
you know, ready for action.
So this person came in with a
who are the what?
Why, how, when.
And I feel like I'm doing all the work
and very tactical and logical
and I'm over here going nuts.
None of that.
No, it's not tactical.
It's not logical. It's not rational.
It's get into the limbic system.
Get into the why?
Why are you doing this?
What are your daily habits?
What is your subconscious
behavioral pattern?
And here's a tactical realization.
If you've lost 20 or £30
and say you've got 40 or 50 to lose
or so you've got 60 to lose,
you're halfway through your goal.
So your total daily energy
requirement is just decreased
five, ten, maybe even 15%.
Good point.
So here's the question.
Has your plate changed?
Well, by ten, five, ten or 15%, yeah.
Has your fasting window
changed by five, ten, or 15%?
Has your nutrition opportunity
decreased by five, ten or 15%?
And the reality is
the answer is probably yeah.
No, no, not yet. Not yet.
Have you figured out something
to do in that five or ten or 15% change
in your fasting time
where you have that decrease
in the need
for your nutrition window? Right.
So have you put in something new
to take your mind off of the food
that used to be there or the time that
you used to be spending in the kitchen
a little bit longer? Right.
And so sometimes that's part of momentary
maintenance is like getting some of those
reps, like,
wait a minute, life has shifted,
my lifestyle has shifted a little bit and
I don't want to go back to where I was.
So, okay,
something's going to be different here.
If it was the same way as what I did
before, then the results will be the same.
So I'm looking for new results, right? So.
So there's some things will be different
for sure.
So last one, Tommy, as you wrap up today,
I had a question come in, have a nine day
trip coming up this Saturday.
I'm thinking about doing Nomad
while I'm there.
Just wondering
if there are any other things
I can consider during our vacation to help
keep me on track.
Great to travel.
Days will be Flame days.
So first and foremost, travel flame days.
As travel days are increased.
Really freeing?
Yeah, because you're looking around people
standing in long lines, lines
that wrap around the terminal racing
to get something eaten, food
they typically wouldn't eat or food
that's triple.
Okay, It's a burger.
It shouldn't be $23. Okay.
Just because I'm in an airport
gate, price gouging one where one, right.
it's. I'm traveling.
I'll have a drink. Right.
If you pack your snacks and snack bag
and all this stuff, it's so freeing
when you travel just to be like,
I'll just eat when I get there.
No, I'm good.
Yeah, I don't get so much simpler.
Okay, Now, for to that meal
shopping with the kids.
Totally understand
that we got three under seven.
Not same situation, but as adults,
especially if we travel solo
or without kids.
Super easy. Okay. Yeah.
So vacation framing, We've had this
conversation multiple times,
but there's something that I wanted
to mention this time, Tommy, and it's this
What is an acceptable feeling
when you get home?
What is a successful vacation for you?
When you get home
and you think about going back to day
to day life and stepping on that scale
and back to your air quotes.
Guy plan, weight loss,
plan, fast plan, whatever.
When you come back, what is an acceptable
vacation or victory or win for you?
Because that's the place
that you need to start.
Did you enjoy yourself?
Did you eat at the restaurants you love?
Did you sample new local cuisine?
Did you rest?
Did you work out? Did you walk?
Did you focus more on the experience
rather than the food?
Right.
Like what is a acceptable win
and what do you want that
to feel like when you get home
is the place that you need to start.
When you start thinking about what you're
going to do and not do on a vacation?
Wow. Did you connect with the other people
that you went on vacation with
or did you have the right, the right
amount of brain fog to actually do that?
Were you able to
actually enjoy the excursions or the trip
because you had a higher energy
level than you would have
in, you know, on on trips in the past?
Like these are big wins,
but where if we come home
and then all of a sudden
we step on the scale
and then it smacks us in the face
to a level that we weren't expecting
or is outside of the acceptable range
like what you're talking about,
then that can really like sour
the memory of the ten, right?
Man, I did it again.
Yeah.
I got to start my next plan after my next
vacation, after the next life event.
No, the whole point is being able to exist
in this new identity
with these new core behaviors
and these new core values to be able
to live in confidence
and congruency in these life events.
So give yourself some grace, open up
the windows, but put some boundaries.
What do you want it to look like
when you get back 3 to £5 up?
Is that acceptable?
Disrupted sleep? Is that acceptable?
If you drink on the vacation,
are you actually going to rest
and get restful sleep while you're there?
What's the point of the vacation?
I'm going on a vacation. Not with kids.
If I'm going on a vacation,
I want to rest.
We're going to vacation with kids.
I'm there confidant I'm there.
White glove fractional vacation
service agent.
My it's different
when you vacation with kids.
I'm saying as an adult
you go on vacation but then yeah rest
recover and all of those things
are key component of it.
So when you that's great.
But I would say open up the window,
put in your non-negotiables first
and then have a reasonable expectation
of what you want that to feel like
when you come back.
I like to take just a few minutes,
not too long,
but before I actually go on the trip
and just map out a little bit.
You know, I like to have an idea of,
okay, this restaurant or this type
of restaurant sounds pretty special,
or the locals are recommending it
or just kind of block off and go, I'm
going to ask for some recommendations here
and I'm going to put some things in
that like excite me, not necessarily
just the stuff that's kind of convenient
or close by or in front of me, you know,
because it's out.
Yeah, the hotel or a word or,
you know, whatever.
Like that stuff is a dime a dozen.
But if you're really like
if you're going to a new state
or new city or a new country,
then it can be an incredible time
to experience something new that can be
really, really cool
and also be very motivating
to take 18 hours before you get to
that place or take 24 hours
before you get to that place and go, Yeah,
you know what?
I'm probably going to have
a few more calories than that.
I would typically eat, or maybe the window
is going to be a little bit longer,
but I'm enjoy the heck out of it.
And I can also fast going into
that as well.
Like I like still setting a timer, even
if it's a shorter time or on vacation.
I like still doing
that. It's just part of the lifestyle.
Just supports those other habits,
even if it's not a super long fast
or something like that.
It doesn't feel so off and on like,
I went on vacation,
so my fasting lifestyle took a break
and then I have to turn that back on
like fire up right
machine again when I get back,
Right, right, right, 100%.
So we want fasting for life,
lifestyle, lifestyle adaptation, science
of lifestyle design, right?
The stuff you hear in our promo,
it's all the same.
We're still having the same conversations
because it's not a sprint, right?
It's a marathon.
Like we need to continually level up,
continue to work on these things, continue
to grow, continue to step into our new
values and identity as we shift down
the BMI chart,
right up the healthy chart, right
as we continue to walk this stuff out.
So I absolutely appreciate
everyone listening.
Everyone's
questions continue to submit them.
If we don't get to yours,
it is not because we don't want to
or we try to pick the ones
that have a bigger breadth of application
to more people
and we tend to group them together in ways
where we know
that there are multiple questions
kind of layered or multiple conversations
layered into these.
So keep reaching out,
keep sending us those questions.
Tommy, as always, great conversation, man.
Appreciate
you and we'll talk soon. Thank you. Bye.
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