Ep. 21 - Fat Loss Plateau, Weight Set Point, Calorie Deficits, One Week of OMAD | Macros, Keto Flu, Glycogen Water Weight | Keto vs. Fasting | Start Intermittent and Longer Extended Fasting with your Free Fasting Plan

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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 Watier and I am here, as always, with my good friend and colleague, Tommy Welling. Good evening to you, sir. Good evening, Scott. How are you? Doing fantastic. On this rainy Tuesday evening. Has always super pumped to be here and ready to dive right in. Yeah, me too. What are we talking about? Well, that's always the question, right?

I feel like I feel like our old rule of don't talk about fast, like the rule of the first rule fight club is you. So the first rule of fasting club is don't talk about fasting. And the second rule is I feel like we break that rule pretty consistently now.

Well, you know, I agree pretty much on a weekly basis. We we break it and I think that's OK because we're in the Tree of trust, right. Where where we're able to talk about things that we're not normally able to talk about in normal society. Right?

Yeah, yeah. We talk about Susie from accounting and Bob from my T, you know, the people that have all the answers, the diet pills and the quick fixes and the doctor's advice. But, you know, we've we've been there. We have the conversations, you know, Aunt Sally or Susie or Jane or whatever. And you go to the Christmas holiday party and she's on Quito. Yeah, it's tough to sustain. So the conversation kind of fizzles out. All right. Well, what what can I take from that with fasting? The cool thing is with the people we've been talking about, I feel like it is gaining momentum.

And I'm excited to continue to talk about it, because just to the I know we say this all the time, but the feedback, the questions, the comments, the requests, they eat like everything is just always like, OK, this is working for me. Like now what do I do?

Yeah. Yeah. That's everyone who who's reaching out to us seems to be wanting. They're hungry for more. No pun intended. They're they're like they're looking for the next step. So, OK, how do I get. How do I how do I break into the sixteen. Eight. How do I break into the twenty four. OK, I'm ready to go longer. Forty eight. Seventy two. So we're here and that is feedback and we are working on some good, good answers and recommendations for those and some tools to help you guys get to the next step and keep pushing.

Encouragement at this point would just be to keep doing it.

You guys haven't listened to the episode about the fifty and fifty row Tommy guy to me to losing forty eight point five pounds and 50 days. And it wasn't anything crazy. It was just consistency over those 50 days. Obviously, I had the weight to lose, but I had been trying so hard for years prior. It was just like, wow, how could this be? So the encouragement is just to keep doing it. If you're at a plateau, you know, there's some things you can help you with, probably some consistency and some some little, you know, hidden things you might not be seeing them might be holding you back. But it's a lot more simple than what we're gonna talk about tonight.

And I want to lay out kind of the standard now. This is coming from somebody in clinical practice that. You said that that put together developed and also used multiple different metabolic and weight loss programs that we would, you know, take patients through the journey. Right. Do a workshop, get them fired up.

Do you know, do a competition, a body fat percentage loss or percent body mass loss or weight loss or before and after pictures. Yeah. Before and after pictures and weekly weigh ins, we would do metabolic testing, functional medicine, you know, all supplements, all of this stuff.

And there'd be a lot of short term success. But then, you know, it kind of would fizzle. Right.

And, you know, you and I. I mean, at the beginning out of the gate. Right. Yeah. Yeah. But I mean, once you get 30, 60, 90 days in, it's like. Oh yeah.

You know, well. Things got tough. Yeah, I had a wedding, I had to today. I already had a cruise planned. So, you know, I fell off the wagon that she had next. Next year, later then in the year for the next challenge.

I took a break from my diet. OK, well, OK. Well, we're we've been talking a lot more about how life needs to be at the center and the plan needs to kind of support that. So we're going to talk about tonight is the opposite. This is where the plan becomes the focus. Right. And it's not sustainable for the long term. You know, the the 12 week mark. Is in my opinion, and I don't have a research article to back this up, but long term studies like we talked about in previous episode about the eat less move more campaign.

Right. And the five five workouts a week, three resistance to cardio. Do you know those kind of type programs? They don't work for people that have no insulin resistance on diagnosing insulin problems, blood sugar issues that are undiagnosed because that stuff takes so long to show up. Right. That the problems were developing for a while. And by the time, you know, you realize that you're you're too far down that path. None of these programs work for you anymore.

Right. So it's like you've been trying these year after year after year after year and you get some results. But then as the years progressed, those underlying issues, the insulin, the blood sugar sensitivities, all of that catches up to you. Right. You follow me here, Tommy.

Yeah, I'm absolutely following. And what do you think? What do you think? Ninety days. Comes up as as kind of that big line in the sand. Why does everybody talk about 90 days. I might get. I mean, I don't know.

My guess is probably cause people get bored or that they get some short term results and then it kind of plateaus and that's when they fall back into the old habits of my thought. So I know some other.

So the first month or so they're getting results. And then through month two, maybe they're expecting to still see results. But then it slows down, but they're still willing to give it some more time and then into the third month and just kind of fizzles out and they're just done with it.

I think so. And, you know, personal experience here. I'm visiting someone here in Houston. I think I talked about them early on when we did our stories back in the day when we launched this thing. What smart do like super brilliant, well known in the bodybuilding fitness world, you know, a nutrition coach, you know, body fat testing. And I did his programs. And it was it was about that third month where things were kind of go awry. And I'm just thinking back about now, like it wasn't that I was indulging more in my finite willpower was running out.

It was it was just my body. Stop responding. And I think that's where my frustration came in. Just like before you told me to stop beating on Father's Day in 2019, not literally stop eating, but start fasting. I had been doing hardcore six months, like tracking everything. And I got to that point where it was like the last three months. I mean, if you look at it, it was it was a complete wash. UPS and downs came right back to that set point that I've been stuck at.

I had the same experience, too. And I remember reading a couple of books. I can't remember the names. I'll I'll have to find them again. But a couple of books, it was like, wow, OK, so they were still doing the same type of thing where you're calculating the macros and you're put in the ratios together. You have a really solid foundation on what your resting metabolic rate is right now and how much of a deficit you need to, you know, track down to a certain point and then you could map out your results. And, OK, this is gonna take six months, eight months, you know, to lose, let's say, 60 pounds. And then you you know, you feel good because you have a lot of calculations behind it and everything looks good and very scientific. But no matter your compliance. You know, with with that much weight to lose, usually you're going to start to see those results slow, much quicker than you can get to the finish line. And then usually start to just just completely fade away, if not, you know, kind of reverse on you a little bit. Well, into the process. And that's what I had to.

And it's so there's a couple of words used in that I think we need to go into a little bit with the deficit and the macro and those types of things. So we're not going to get too heavy into the numbers tonight or I hope sometimes it happens. I'm not good with math on the fly. But that's OK. Yeah. Thanks. The concept is. Yeah. You've had a similar experience and you are like, so if we're going to put levels of debt. So you did what you did in terms of getting deep into the details. Right. But that comes with your, you know, your degree and your background and your experience and all that kind of stuff. So the same thing with me. But most people do that by hiring, what, like a nutrition code and nutrition coach. And I did the same thing. I just so sorry about that. Or a macro or personal trainer or. Sure. You know, the YouTube school, like there's something that they're using as a reference. And people spent a lot of money on this, just like I have. With all the testing I did and a shout out to my amazing FTN and Carnap, she's fantastic.

She's the one to help me actually figure out that it was what U2 told me it was, which was insulin. But I had never just taken the follow up test to to really pinpoint it because I knew what it was, but I didn't know what it was. And then when you connected the dots, it all made sense. But Ann's fantastic. And, you know, we've. She was my coach for a while because I was looking for help. Right. I couldn't figure it out.

So what the problem is, is that, you know, most of the coaches aren't like what she was doing. They're more like the industry standard, which I'm going to lay out for you here. And then we'll go into it, which is, you know, here's your 90 day plan. You're gonna work out five days a week. We're gonna fit into your schedule. You're gonna do three days of light resistance training, bands, weights, you know, HIIT, high intensity stuff or resistance training or a mix of both. And then you're going to do a couple of like more low intensity, low and slow cardio days. Right. Right. So you ran a thousand times. Yep. Yeah. Right. I've done it. Heck, I rode. Thirty half marathons on the rower and forty five days like. Well, just what did it get me? I don't know. Nowhere. Back to my set point, still being overweight with insulin problems. So right this right for my daughter. My daughter was born. I mean, I felt great. My cardiovascular system was great. But like the problem, which was the excess weight, the visceral fat and the insulin hadn't gotten any better.

Yeah. So it's not that it was useless, but it wasn't getting you to the goal that was most important to you.

It got me back to my set point, which is that place that I just couldn't get past. Right. So this is where I feel like to answer your question from before, is that like that 90 day mark, I feel like is like that for most people. So this is kind of the outline of the plan week. One week to the scale kind of fluctuates. You lose if you gain a few lose if you gain a few, depending on your, you know, willpower on the weekends and your plans and your social life and what's going on. Right. Right. And probably actually your carbohydrate level and exactly how much you're eating, too. Yeah. Well, OK. All right. Yes, of course. Right. I know. I know. You get it. You want to give in the numbers. I'm out. OK, hold on. Hold on. I'll hold on. Sorry. You know. You know, this is great. I can't wait to drop it. Week two to four is you know, you might sees a little difference in your, you know, the ease of the workouts you're doing. Right. But the scale starts to drop, guy. Probably not to the quickness or the speed that you're expecting, but it's going down increments. You're seeing it, you're feeling good, feel a little bit different in the gym. Little stronger, right? Right.

Week four to six. So we're like kind of at that. Just over a month period, clothes start to fit a little different. You start seeing some changes right in the mirror. Do not use the gym mirrors. I swear those are like circus mirrors lighting. Right? Like all the you know, I'm talking about. Oh, yeah. And then week 79 room mirrors. Right. Yeah. These clothes, they make it look fantastic so that the end of that second month, you know, others start noticing changes. Right. And then like, oh, wow, you look different. And then that the last two weeks. So that ten to twelve week is kind of where, you know, you most people hit that that plateau. Right. And most people think, OK, well, the scales not moving the mirror is really not changing. So what am I doing here? So it's a very few people that can get to that point with those results and say, OK, you know what? It's just going to take more time. Yeah. Just keep pushing. There's some people that can do that. Yeah. Or even do more. Yeah. Or do more. If there's no underlying metabolic issue. Shares on resistance, undiagnosed blood sugar problems, hormone imbalances, et cetera, et cetera. So. Let's get into the numbers. Here we go.

Yeah. And just to further your last point, that that just means that you didn't have as much to lose or you haven't been holding onto this excess weight for very long. Or like you said, you don't have these underlying metabolic issues, which means that you would go through the process of getting back to your ideal body weight much faster anyway. And so it may not even take the full lendee days. If that's the case, that's you know, that's great. And you might find where you're where you need to go. But for for many of us here and who are interested in the topic, that's just not going to be the case.

And the underlying thing here is simplification and long term. Right. So that, you know, you're going through this and you get the results. And I've done this for years. You get to that bottom set point, right, that muscle memory of your of your hormones and insulin and your body goes, OK. I'm good here. And then you get below it. You force yourself past it and use a little bit more, and then your body goes homeostasis. I don't want that to happen. Let's get back up to that old set point and just add a little bit more. Right. Yeah. So let's talk about the calorie deficit that you mentioned earlier. So it typically one of these programs that we just laid out. Right, that 12 week program. Is based on a daily caloric deficit. Now we're talking about weight loss or fat loss here. More specifically for us. We want fat loss, right? Sure. Because this scale can fluctuate day to day based on diet, hydration and short term glucose, glycogen and liver. How if you have LCG, dinner, all that kind of stuff. Yeah. Haven't used the restroom. All that kind of stuff. So the three to five hundred calorie deficit is kind of standard depending on how quickly you set your goals. Right. So we're going to do the more aggressive here. Let's say a 500 calorie deficit. Right. And if you so if you look at the 500 calorie deficit, that's, you know, for an average male, that's about one fifth of your daily consumption. Right. Yeah. And then for ever to male about one fourth. Yep. Right. So that's in a 24 hour time period. Right. OK. This is where I tend to get a little tripped up because I'm not good with days and calendars. So this is where you came in. OK, ready. So take it for a week's worth. To that point of like, OK, what you can do in a day versus what it would take you to do in a week, I think is how you explain it.

Yes. So if if we were at let's let's just take them the male example. Twenty five hundred calories. And we did a five hundred calorie deficit every single day.

And we did that over a week. Then we're at thirty five hundred calories for the week. So that's good. That's roughly equivalent to one pound of fat. Right. So sorry, I was nodding and I forgot that this was an audio medium, so. Yeah, well, that's OK. Welcome back to the podcast. So so we did. Thirty five hundred calories every single week. And we multiply that over a 12 week period. If we were on a 90 day program, you know, then we have 12 pounds of fat loss theoretically right there.

Yeah, that's good. Right. That's pretty good. That's OK.

I don't know if it's going to be enough to keep you motivated and pushing all throughout one fourth of the year, depending on what your goals are. I mean, if your goals are fifteen pounds, then you're you know, you're most of the way there. If your goals. 40 pounds or a hundred and forty.

It's gonna be a while. So let's talk about the differences then in, because Intiman fastenings a hot topic right now, right? So when you say, oh, yeah, I'm fasting and somebody is. Yeah. Fast for twelve hours, I'm like. Huh? Was I mean. So typically the fasting went to a 16. Right. So you don't eat for 16 and you eat, let's say, between noon and eight p.m. and then there's, you know, 18 six, which would be just a shorter eating window and then a twenty four or five two. We typically like to do. Or your diet and the Watier. Yeah. Oh mad. Which is one meal a day. Which is that. Twenty four hour mark. Right. So what does it look like in terms of those numbers. If we do. Oh man. For an entire week. So if we did. Oh, man, for a week. You don't want to feel like an hour eating window, you eat dinner at a dinner or breakfast or breakfast, lunch to lunch.

So if we're continuing with it with our male or twenty five hundred calorie a day male, let's just call it eight hundred calories for that, for that one meal. So time's seven days and so we're at fifty six hundred calories whereas normally we would have been at seventeen thousand five hundred. So we're at eleven thousand nine hundred calorie deficit which is how many tons of fat.

About three point four pounds of fat. Fat calorie deficit.

So in one week let's just call it calories. Right. So in one week. You've now hit you said four pounds, three point four three one four. Okay, so one fourth of the 90 days you just achieved in one week. Yeah. So it's a four times. Am I doing this right?

Yeah. Yeah. You're doing it right. The math doesn't lie. And that's it.

Eight hundred calories. So even if you did a thousand calories, you'd still be like three like three pounds. Right.

And here's the other thing. Here's the kicker, though, because I've heard people say the Kito flu. You've heard that term before. I doubt it. OK, so I've had it, too. I remember when I did Quito. I remember exactly where I was when I figured out what this this idea was. And it sounded just so life changing to me. And so I did it. And I eventually had the Quito flu. I got some of the Quito's strips. And so the Quito flu basically is your body releasing all of this stored glucose, all the stored glycogen. So we typically hang onto about a day's worth of calories as glycogen, which is just sugars all packed together in the liver and the muscle.

Right. My short term, yeah.

We can use it really quickly and we have about 24 hours worth. So we have somewhere between 2000, 3000 calories worth of of glycogen. So as we get rid of it and then we shift over to fat metabolism, which is where we want to be to burn fat. That transition, if you're in a calorie deficit or you're doing something like a ketogenic diet, will be prolonged.

It may take between 12 hours and three days to actually get through that period of time to make that transition. That's why they call it the Kito Fluke, because it feels like I kind of feel like I have the flu. But when typically 72 hours, you look OK. I feel better. Who's gone? Yeah. It's gone because you fully switched over to fat metabolism. Now you're still in a deficit and you're burning the fat. So your body is good. It's good to go. But when you get there through fasting, it's it's a much quicker shift because you don't have all those additional calories coming in while your body's actually trying to make the shift. So the shift happens much quicker and it can happen in a matter of four hours instead of 24 or 48 hours. So that's an additional five pounds, four to five pounds that typically comes off in the first day or day and a half of fasting versus a program like what you're describing.

And that's the amazing part, too, is that you're like we talk through this stuff and we look at the numbers and we calculate and we research and we're like, OK, wait a minute, is this right? Yeah. And it makes sense because everybody that does this with us. I don't like to use absolutes. Almost all the people that do this with us. Right. That stick to it like our weekly challenge that we did. Right. The 20/20 vision challenge back. Oh, yeah. All everybody in that group that reported results back to us just described in one week what you just laid out in the numbers.

Pretty much like four to 10 pounds. Well, no, I think we had somebody who is it like 12 pounds in that first week? I think he had a lot to lose, but some fantastic, fantastic weeks in there.

Right. So let's let's extrapolate this out and give some. So my thought is OK. Well, this is one week, right? So if we're so far comparing this to twelve, we must do this for four weeks now. It's not going to be that accelerate in the beginning, just based on what you just explained. But what it really does is it simplifies all of the things like this.

I need to eat 200 grams of protein, 80 grams of fat.

And now 200 grams of carbs, 80 grams of fat. Right, and 120 grams of protein a day. If you say so. Right. That's a macro, right? That's a macro breakdown to get away stuff. You get to measure stuff, forget upload. What happens with that? That that's a magic formula you have. So another one that I hear a lot, too, is a standard calculation for if you want to gain mass.

If you want to maintain or if you want to have fat loss. And some of the equations out there, you know, it's just like everything else. There's two sides to an argument or a discussion. But 12 times. Your body weight for fat loss. Right. With the workout program and the change, or is 15 times your body weight for maintenance calories more, 17 times your body weight for mass gain. If you're trying to lose weight. So this would be someone like my wife's brother who can eat anything and just stays that right. I look at pizza and I it goes to my visceral fat. Right. It increases my chances of cardiovascular disease. So. Right.

If we're looking at that 12 times, body weight, right? So right, currently right now, my lowest was one ninety seven. Right now I'm at 210, just under 210. Right. So 40 pounds of lost. Total maintained for over just coming up on a year. So if we did the twelve times my body weight, what was that number again? Do you remember? So the whole point of this is I eight any fight? Twenty five. Twenty eight. Twenty five hundred calories a day. Guess what the scale would start doing? Yeah, I think it's gonna start ticking up. Yeah, and everybody's like, no, no, that won't happen. I'm like, no, no, but but it does. I'm like, yeah, if it goes through back to this, the scale fluctuates. You feel a little bit better. Your cardiovascular improves. Your strength might improve. Closed for a little different. And then.

Tick, tick, tick, tick, tick.

Right. So in a perfect world, it would make sense.

So macro's. That's what I said. These equations, yes. Reverse dieting, you know. Cycling, refeeding.

All of that stuff can work right for a small subset of people that can stand to it, that have the genetic predisposition to do it. That don't have any underlying issues. But what we want to do is simplify, simplify, simplify.

Yeah. Those equations fail to take into account any one looking to to lose more than 12, 15 pounds, maybe. Yeah, maybe even 20. But like, once you get beyond that, it's just you're talking about such a long period of time that the the the insulin resistance matters. The set point matters. And the amount of time matters. The momentum matters. Because if you're if you're talking about hoping to lose one pound per week, which sounds exciting when you first start. But then, I mean, the the sheen just wears off of that really quickly. I mean, if you're still losing one pound a week by week six. First of all, you're you're probably lucky to still be getting the results at that time. But are you still motivated? And have you avoided? Have you already avoided a wedding or celebration or or or a vacation at that point? Or are you about to. You have something coming up on the horizon where, you know, that's just kind of going to be the end point for the momentum.

Right. So is the plan dictating your life or is your life at the center and then you put the plan around it? Right. Right. That same thing that we keep coming back to that everyone else. Excuse me. Would say, OK. You're at this point. Just wait. It simply takes time. We're really. No, let's let's simplify it and speed up that time. Right. Yeah. Let's get those results and get to maintenance and then just be there. Right. Rather than this this constant uphill battle.

Yeah. And it's like we they tried to scare you out of taking the faster track. Like, know, you can't you can't just stop eating. That's crazy. Well, I'm not going to stop eating forever, but I'm going to stop eating strategically. I don't have to. I don't have to just reduce my meals by a few bites to get results that that don't end up hashing out any way. I can do it a different way.

And that, you know, intermittent fasting, too. I mean, that's that's some of the downfall people will try. And it works for short term. And, you know, if you have the things you've talked about or the situations you've talked about, you can relate to that up and down Yo-Yo type feeling, then you need to be a little bit more aggressive. Right. You need to do a consistent few weeks of one meal a day. And I promise you that after one or two of them, you'll like. Why have I not been doing this the rest of my life? I have a good friend in Florida. Why have I not been doing this my entire life? And yes, I'm going to continue doing this the rest of my life. Yeah. Great friend in Florida. You know, he's the lowest. He's been right in a long time. Right. I can't remember how long, but as I'm gonna say, like high school or maybe pre wedding. Right. And they've been together for 20 years. And he's just he's doing pretty much one meal a day with every now and then a eight. And he's like, yeah, man, when when I start traveling again, I can take this with me on the road and still get results where before I didn't have that option, because when my schedule changed, the plan changed. Now the plan is just stick to it and simplify. And you've got it like you've regained control.

Yeah. He has all the control in the world. It's it's awesome. Yes. So a couple of the benefits here, because I was making some notes where you were, you were chatting, explaining the things that I couldn't, rattling off numbers of. Yeah. Rattling off numbers that, you know, to talking about. So intermittent fasting also has other benefits. People always ask these questions, well, you got increased human growth hormone. Right. So that's fat burning muscle, muscle fat burning and muscle building. Never mind all the other positive effects. Right. Decrease insulin, decreased blood sugar. So you're decreasing your chance of diabetes and cardiovascular issues. It's almost like it's like a life hack. Right. And you will think, well, if you'd stop eating, then your metabolism slows down. The opposite actually happens. Nope. Right. But I think it was by day three or four. I can't remember that. So we did give a 10 time spike in HGH. And you have a 15 percent spike in metabolism. Right. And it's just, you know, in the other the opposite is do the 12 week plan. Right. The scale will fluctuate. You'll start seeing results. You'll hit a plateau. But long term calorie restriction. Right. Is shown to slow down your body's ability to burn. Right. If you don't if you're if your car is running out of gasoline, you don't put more gas in it or put more fuel in, it's going to stop. Right.

Yeah. Yeah. I mean, it's essentially the equivalent of that versus just having a a battery incomplete backup, but not running on both. But just switching from one to the other. I mean, that's the switch from the sugar metabolism to the fat metabolism. Right. Our body does not like to tip toe. It doesn't like to go back and forth. One foot in sugar, one foot in fat. It doesn't it it can't do it. So it needs to switch over. That's why you have that keto flu. That's why you you. You feel differently when you're burning your your fat. It needs to be fully in that mode and stay in that mode. And the results come naturally.

One of the things you said to me, too, is, you know, even just in a 24 hour fast, you're able to take pressure and intensity off of your cardiovascular system just by the effects of the diocese and the clearing out of the short term glycogen. Right. So, you know, people say, oh, I fast, I get headaches or, you know, we've talked about this.

You have some salt, have some trace minerals. There might be a small electrolyte balance. But what you're feeling is that change in the blood volume and you're literally like taking pressure off of your cardiovascular system because you have less volume floating on your body. The benefits of this are innumerable.

The what I really want to like, make sure that we hear. And you're usually the guy who can do this and land the plane, as we like to say. It's becoming a running a running theme. What we haven't talked about this before. And typically we we have an outcome for each episode.

You know, we want to make it conversational. We want to have one action step from here that you can do and take and put into your day to day. And it's not fire. Personal trainer or your macro coach or whatnot. It's not that. Right.

It's as if you're not getting the results. Let's look in the mirror and kind of say, OK, well, am I willing to do one meal a day if you can do one meal a day? For a week and at the end of that week, you come back and tell me or us or send us a message and say, Yeah, didn't work, didn't work for me. I would be hard pressed to find someone that would do that. Right.

Yeah, we've we've never heard it. And I would I would be really interested to hear the story behind why one meal a day didn't work, whether it was from willpower or schedule conflicts or date nights. Yeah. Bad planning. Bad psychology. Yeah. Well, I didn't see the results. Like, I didn't I didn't get anything out of it. Like there. There is literally I can't think of a single valid thing that would come through as a response. So if you guys are out there and you're ready for a challenge, you've never done one meal a day. Go do it. Download the Fast Start guide and start one meal a day. And we challenge you if if it doesn't work. Send us a note and we'll we'll read it. I'd love to hear why it didn't work, because I think I would be willing to say that it would work for anybody who tried it.

I agree. I agree. And I'm not like the oh, here's the magic diet pill that's going to, you know, trap your carbohydrates and not allow them to be absorbed in the body. Right. Like that stuff. Like, I'm honestly like I'm I would be shocked. Right. Like, I'd be like, well, no. How is that not possible? Because the numbers, you know, unless you, you know, went completely off the rails and we're taking insulin and had all of these other issues, then, yeah, maybe it might not work. Sure. But the numbers would make that you would see the difference. And we're not talking about anything drastic like you've skipped meals in the past. Think back. You've traveled you've been able to find something your mom made something you didn't like to eat, like, you know, whatever, whatever it is, like it's happened. So let's let's stick to just a week.

Like Tommy said, download the Fast Start guide and try it for seven days.

Yeah. Take the mini masterclass. If you are having any trouble with any of the questions and the Fast Start guide, do that. Send us a. Send us an email. Send us a contact request and let us know if you're if you're struggling or if there's something that you're just not quite sure of.

And we're happy to help. We'll keep the questions coming, too, because we did a couple of Q and A's recently and we want to do more. We got just great feedback about those because so many people. Oh, I had the same question. I had this. I thought the same thing. So we're compiling another list of those. And I'm also working on a list of testimonials to. And I'm just sifting through and I'm finding just threads of the same thought, so there's never a bad question. If you've got a question, send it to us. Keep them coming. We're going to do some more Q&A coming up. Download the Fast Our Guide log into the free mini master class. It was a five star review on Apple podcast or wherever you get your podcasts. Tommy, appreciate your brother. We'll talk soon. Yeah, you too. See you later. Bye.

So you've heard today's episode and you may be wondering, where do I start? Head on over to thefastingforlife.com 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.

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.

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