Ep. 7 - Sleep Deprivation Stalls Fat Loss | Extended Fasting & Metabolism | Stress, Cortisol, Blood Pressure, Ghrelin | Eating Window & 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. Dr. Scott here, as always. I am here with my good friend and colleague, Tommy Welling. Good evening to you, sir.

Hey, Scott, how are you doing?

Awesome, man. We are rocking and rolling with the challenge. And now you just came off of a Facebook live on this Tuesday night.

Yeah, I did. We talked about psychology struggles, kind of went into a deep dive of some of the early transitions. And then what happens later during the extended fast talked about self-image, failure points. So a lot of good stuff in there. A lot of good feedback, too.

Yeah, it was awesome. I was actually on as a guest listening and I was starting to put comments. And under the training video, this is like, oh, wow. Yeah. I never even realized some of the some of the pain points you were going through. I was like, yep, that was me. Yep, that was me. So it's pretty pretty eye opening. But it was it was really good stuff. We've seen amazing, amazing feedback and people really getting on board. And we'll talk about a couple of amazing testimonials of of of the results people are getting tell me just a few days into it. So, Sylvia, recap, last week we talked about the launch of the challenge. So obviously we are rocking around. We did a couple of long trainings, tag team over Facebook live this weekend and then I did one yesterday. Today, we're going to just continue the momentum throughout the week. And then last week's podcast, we talked about a lot of the FAA Qs and the freedom to ask questions and conversations that we have. And also providing some solutions to those. And, you know, the messages in response. And that has just been amazing, too.

Yeah, it's it's it's been huge. A lot of people really resonating with with those. I think it's helping a lot of people get started. We're getting some good just e-mails back. A lot of people getting the fast start guide and scan for waitlists for the challenge. We've heard that a lot. We were able to put in a lot of people. We close the window and we started we allowed a few more people to come in before we really got rocking and rolling with the challenge. So that was good. We got we got a good group, really supportive. So it's been awesome so far.

And just we want to thank you guys, too, for all of you that have kind of joined us on this journey as we started to roll this stuff out and kind of get our feet underneath us. You know, like like we just keep saying the feedback's been so positive.

Yeah, I got an email from from Pete the other day from New Zealand. New Zealand at FT. Yeah. Shout out to Pete on the email. He said he got started with the challenge, got in right at the buzzer there. And so he's having some good success getting any set up. The podcast making it a lot easier to get go on with it. And. And yes. So we have fans around the world. So that's a that's a really cool thing.

Yeah. Who knew man. So crazy. So amazing, too. So we're just really grateful for each and every one of you that's leaving us the positive feedback. We want to again, just continue the conversation and the journey with you all. So continue the great work. We so appreciate your support. We're just kind of dive in today with our main topic. Like what we're going to talk about is something that I believe is one of the more, I must say, misunderstood but misrepresented or not talked about. The main components of a healthy overall health profile, you know, healthy metabolic function, healthy hormones, like I heard an analogy from a doctor that I followed the other day, and he's a colleague. He's been and been in the health profession as a functional medicine provider for, gosh, I think almost 30 years now. He's got dozens of clinics that he works with and mentors. And he he used the Swiss watch analogy where the body is like a Swiss watch, where every piece is connected to another piece. There isn't a piece or a process that is not related somehow. There are a series of channels or a series of wheel. What are those little things called them watches, gears years. And so when we look at, you know, healthy weight, you know. Yes, insulin is the major player, but there's so many other external inputs and internal inputs and internal proteins and hormones and just so many other things that, you know, sleep really is important. It just doesn't get as much, you know, discussion as I feel like it should.

Yeah, yeah. I mean, sleep is one of those things where it's kind of you.

You hear about it a lot, but we want to dive into what's really effective and what are those things that can really halt our progress even when we have the best method to get the results that we're looking for. We can still throw a wrench in the whole situation. We can we can detract from every bit of progress if if sleeps. Not on point like it should be. So that's why we'll be talking about that. Yeah.

And a lot of people too like myself. I mean, I always prided myself on being a night owl. You know, I didn't really work. I mean, I didn't really sleep much in school. I would stay up late. I was, you know, in the high school years, I was working in restaurants, bussing tables. And then I started a landscape companies. I was working late hours and then the restaurant business through undergrad and then late nights in grad school. And then, you know, full time practice. So it was like, when's my downtime while it's at night? So I always prided myself on that. But I didn't realize that I was feeding the beast the entire time. All right. And what I mean by that and the frustration is, you know, when I finally started doing everything right and really learning about my health, you know, I've always had the interests. And just like you, since a young age of working out and nutrition and physiology and that kind of stuff. But, you know, when I really started doing everything right. The frustration was like, okay, why am I not seeing the results over long term? I'm not talking week to week, but like month to month and year to year and come to find out. You know, sleep was one of the main players in my struggle. Lack of sleep, lack of being able to go to sleep, lack of being able to stay asleep, lack of feeling rested, always wanting to nap. You know, it just it was just amazing that, you know, it just became normal to me that I would be up from 2 to 4 every morning. Like my best sleep would come between 5 and 7. Well, if that's not messing up your hormones, I mean, never mind the circadian rhythm alone, which controls so many things like dopamine and serotonin and all that. It was just it it made so much sense when I started diving into it. You come to find out insulin and sleep have a really, really tight relationship.

Yeah, they do. And it's it's interesting culturally. Our Go-Go lifestyle and, you know, just doing more, earning more. Working more. Being able to pull all nighters, that becomes a badge of honor. Now kids are getting that badge early or earlier. Where are you? I had never heard of an all nighter until college, but now the kids these days, high school and I even hear stories of junior high kids just getting into that into that pattern. I mean, junior high kids, it's probably getting into a different thing with the Adderall and things like that. But they're they're developing some some terrible habits that are going to be with them for a long time.

We're going to talk. You know, one of the big inputs I feel like is the reason of that is the accessibility to technology, too. And I don't want to sound like the old school, you know? Get off my lawn, you young whippersnapper type moment. I don't want to be the curmudgeon. I am 38. I am not old. But when it comes to technology, the iPhone. You don't have to laugh. The iPhone came out in 2000. Yeah. Thank you. Two thousand six like the iPhone was 2006. If you think about it, it feels like it's been around forever. But growing up for me, I mean, I didn't have a phone until like well into college, you know. So things have definitely changed and wanted to talk a little bit about the blue light and what not. But yeah, the habit, too, is is is big if we can create the habit early on. And that's why, you know, we are. Kind of a little strict when it comes to our kids sleep like we I don't mess around. We don't push the window unless it's an absolute necessity. If somebody is like, oh, yeah, we're having a birthday party, it starts at 7:30, we're like, nope, we're not going. And it's because Quinn relies on if she stays up late that next day, she is a monster. So, yes, we've made exceptions, but they're very few and far between. And as long as we have a plan for the next day, we're not traveling or sitting in the car or whatnot. We really want to keep it because now I know the importance of it. And I never had that structure growing up. I mean, I was told to go to bed, but I would sit under my covers watching Saturday Night Live and Monday Night Football on a little black and white TV. I set it and I didn't know that I was setting myself up for failure in the future. So just just go into a couple of specifics on exactly what it's doing and how it's proliferating insulin resistance.

Yeah. Yeah. How it relates to the process through fasting before, during and after a fast through the extended fast. How the how the scale changes or doesn't change with respect to sleep. And basically all our sleep is just I mean it's at the foundation of what we're doing. We're you know, we talk about fasting, we talk about weight, we talk about diabetes, insulin sensitivity. But if if the body's not rested thoroughly, none of those processes are gonna be functioning correctly.

Yeah. And just to know if we're thinking about sleep deprivation, a lot of the research studies out there have to do with, you know, less than four and a half hours of sleep. And that is going to be for. I want to I want to say, depending on the study, it's anywhere. And all the stuff I was, you know, been looked at over the years is anywhere between two to five nights in a row. So it doesn't have to be like this long term, like I've slept in a decade. It's literally just a couple of nights of decreased sleep. And then if you're getting less than six or seven hours a night, it's not as such as a drastic response. But it is it your body becomes used to it. So then it's just kind of almost like, you know, when you smell food, you get hungry that that physiological effect that takes place. The same thing your body knows. OK. Well, this is what we're gonna do. Let me spike the bad stuff and suppress the good stuff to be really simplistic about it. And then you get stuck in that pattern. So, you know, when people say get seven plus hours of sleep a night, there's a definite reason for it.

So, yeah, and it's a no go. Let let me let me just give a quick. Yeah, yeah. So when we when we talk about fasting, we talk about the eating window. A lot of times we'll go back. OK. So what did things look like 50 years ago. OK.

And when we talk 50 years ago for the eating window, we didn't have all the snacks we didn't have. Dinner is late. Dinner was earlier. So our eating window was closed. More of the time, which means insulin could stay low. More of the time. So we weren't in fat storage mode as often as we are today. Well, the same thing goes for sleep. You have the same parallel where, you know, we're not saying you should go move out into the woods and become a mountain man just to get your health back. But at the same time, we should take a page out of out of a previous generation or two's book when when things weren't quite as busy or stressful or or, you know, just a.. Health, essentially, we we can't invent the medicine to create the problem. When we don't solve the problem, it just the equation doesn't work.

And there's a couple of big components to that. You know, Industria, if you go back and look at history, industrial revolution, and then you look at, you know, you know, big business and, you know, the just the changes in the way that we did business were back in the day. You're all working on the family farm or in the family business and walking everywhere and no, no iPhones and blue light and those types of things. And, you know, as it's progressed forward, we're outside less and less. And, you know, blue light and sunlight are going to be a huge players in today's topic. So when we look at sleep deprivation, going back to the studies just by that, those minimum requirements, less than six to seven hours or less than four and a half hours, two to five nights in a row. You're going to be looking at direct relationships to the mimicking and the proliferation, meaning the worsening of the insulin resistance. So the hormones that make you hungry and keep you full, well, they do the opposite of what they're supposed to. So leptin goes down, which that's the hormone that keeps you full and ghrelin goes up, which is the hormone that makes you hungry. So if you're awake more, you're going to have more opportunity to eat in that window, which is going to increase your appetite and your food cravings. So basic physiology says you don't get enough sleep. Your leptin, which keeps you hungry, goes down your ghrelin, your hunger hormone goes up. You have more time to eat because now you're awake. I remember after we had our first child, we used to eat organic and eat chocolate bunnies with cashew milk in the middle of the night. More feeding. Meghan, I always have both cereal. Well, guess what? I wouldn't normally eat that if I was sleeping. So if there's one thing right there that now if you're ingesting more food and your hormones are out of whack, you're immediately having another exposure to higher insulin levels when your body should be bottoming those out in the middle of the night.

Yes. So you have accessibility and you have hormonal reasons why your body is food seeking at that point when you shouldn't be anyway. You have at least a double whammy working against you at that point.

I believe one of the old juices back in there might have been Sunny D. And I think that was the kids coming in from out to play. But I remember a commercial just sitting here where there was some and you might be older. Remember this? My brain doesn't typically work that way, but it's I just recall like there being a commercial or a marketing plan where it's, you know, the guy or the woman, you know, sleepwalking to the fridge and opening the fridge in the middle of the night and reaching for this product like it's a part of the American culture, like, oh, yeah, you're going to walk to the fridge, eat this thing in the middle of the night and I'm room for that tasty cake or whatever. But the point is, yeah, that's what's happening. Like you're literally putting yourself in that position. And then a couple other things just from that. Never mind you increase fatigue. Die. You sleep less. You feel more tired. But you also mess with your body's thermo regulation, which is burning, you know, temperature. So your body temperature will actually decrease. And then you have a direct relationship to your cortisol, which is your stress response and your sympathetic nervous system, which is your fight or flight. If a tiger jumps out of the shrubs, you need to be able to run away. That's the system that is operating, which then raises your stress hormone, which is your cortisol. Well, we don't have tigers jumping out of shrubs in today's world, but we do have bosses and we do have traffic. We do have, you know, a lot of other stressors.

We do have social media. We do have the political climate that's constantly being bombarded us by every possible outlet on social media platforms and Twitter and snap face chatting or whatever else it is. You know, so we have these extra stimulus, whatever warming, global warming woman whatever it is, you have these extra stimuli. So never mind. Are you getting it during the day? But now because you're not sleeping, it's it's doubling up here. Cortisol is going up and you're sympathetic. You're going up. And that is not what you want in the middle of the night. So you're losing your body's natural ability, which is all going to increase your body's insulin resistance. So metabolic rate inflexibility is a big one, so when your body temperature goes down, your not having as much burning your so you're not thermal regulating properly, so your metabolic rate and your flexibility, so your body's ability to be flexible and balance based on your day to day stress levels and your food intake also goes down. So again, it's going to result in insulin being in the body longer and being in the bloodstream longer, which is going to decrease your body's ability to use glucose effectively. So you're literally just pouring gasoline on the fire and not giving yourself a break when your body is supposed to be resting in deep r.e.m.'s sleep or going through the four stages of sleep during the night. So, I mean, when I read started reading this stuff, I was like, oh, no, this is me. Right? So tell me, you talked about a lot about this, how the scale will change or won't change.

Yeah, yeah.

I mean, the sleep deprivation, even on the short term, if I can summarize it starts to shift your body into a one trick pony. It starts to turn off all of these helpful processes and it pushes it towards a stressed state, one where it says, I'm not sure where the food's gonna come from. So I need to store fat. I need to be seeking more food. So that's why the hormones shift is changing and it's not getting the time that it needs to recover. So vital processes start to suffer. It goes into almost a survival because the fastest way to initiate the stress response is actually just to deprive the body of sleep. It is a very stressful situation and it is cumulative. And it's not one where you can miss a few hours each night throughout the week and then make up for it on a weekend through the weekend. Warrior sleep recovery. And so. Where we see this on the scale is when we start to fast and we're still using unhealthy sleep habits. So I'll give a quick example. I was in the middle of let's see, I was in the middle of my first real plateau. So I kind of did a maintenance like a short term maintenance break after I dropped about twenty five pounds.

When I started fasting and then I said, OK, I'm ready to get to the next step. Let me do a seven day fast. OK. So typically on a new seven day fast, I'm gonna see probably five pounds lost in the first 24 hours. That's typically just water and glycogen. So but it's still something that if you're you're tracking it daily, you're going to be looking for it. So then by the next day or two, I'm pretty much expecting about half to two thirds of a pound each day after that. So I started looking at the scale and this was a stressful time between office and kids and everything else. I I was about three and a half to four and a half hours of sleep for three days in a row. And I was still fasting, which is mentally tough anyway. Going through those later night hours and not snacking anything. So I don't recommend it even just for that reason. But then by the time I woke up, the scale started pushing backwards. And that was extremely frustrating and surprising. Then when I started thinking about my sleeping habits during that time. It made perfect sense.

And that's the thing. If you don't have insulin resistance or diabetes, then you're not going to notice this unless you are really on top and experience and fasting or tracking an old calorie and calorie out model. And it used to happen to me. I don't even know it was happening at the time, you know. And I'm going to share that graph at some point in some of the content that we create in one of the guides that that log or that graph that I have where I tracked everything over a three year period. And you can see where, you know, in Magwood say, my wife would say this to me, too, because we'd be prepping for a trip. We'd be going, you know, go and go into the blue water somewhere for her birthday. You know, a couple of years back and it was always OK, here's six months I'm going to do. Here's my numbers. I'm going to calculate a three hundred deficit per day if I want to lose thirty five thousand calories, which is ten pounds, blah, blah, blah. Now, I would just calculate it out and I would have my goal. And then, you know, there'd be a few nights a week where I wouldn't sleep. And I know if I get up in the middle of the night that that scale that I walked by to go to use the restroom would not change when I woke up in the morning. And then we'd get up and read the track our numbers and just write them on the mirror, like with an expo marker.

And my wife would be like, oh, I'd be like I and she would know just by looking if I had slept that night before. It was crazy. And in the beginning I didn't realize it. But then I was like, Oh, yeah, if I sleep, I'm going to lose three to five. If I'm fasting. If I don't sleep. Not going to happen. So the proof is in the pudding as much as my my dad would say with this one of his wonderful phrases. So it's it's if if you're aware of it, you know, it's it's there and it's happening. And in the long term problem is, if it happens over years, just like my dad, he woke up every morning at two thirty to go to work. He worked in a grocery store. He was there. He had to open. The store is the receiving manager. And that directly leads to. Because you have all these things taking place. Your insulin levels are up, your insulin is in the bloodstream longer. Your glucose tolerance goes down. And now you're talking about proliferating and not just having but forcing and accelerating the process of insulin resistance, waking, obesity and metabolic syndrome. So you're literally pushing yourself towards diabetes or if you have diabetes, you're pushing yourself farther into it. That is why sleep is so important. So looking at how to be successful with it would obviously be the question that we get a lot, right.

Right. Yeah. Bloomsday, you say you don't you're scared, you know? Yeah. No, no, no. I mean, there there are ways.

And just being aware of the little girl consequences, especially with regard to your overall health, your fasting regimen and how, you know, the best-laid fasting plan and, you know, getting through a 48 or a 72 hour or however long you just did, but not keeping control of your sleep, knowing that it's going to negate that that's going to be powerful motivation for you to keep that alive and with your with your fasting goals as well. And that's why we're talking about it 100 percent.

And here's the five things that I do. And there's a lot of other things you can do. But there's the five things that, you know, I personally do and we've talked a lot about these. And the first thing is get up and out of bed in the morning and get out and see the sun. The research shows 30 minutes outside in the sun, with the sun rising in the morning, it resets your circadian rhythm, which works hand-in-hand with your sleep and with your insulin resistance. So the sun actually naturally gives us red lights and infrared lights, which we can't see. And those are direct, direct opposites to the blue lights. So the blue light, meaning the screens, the eye pads, the l_e_d_ light bulbs, the t.v.'s, all of those different types of things. So they're basically just wake up signals for the brain. Yeah. Yeah. And it's like, OK, boom, here I am. Great. Now, if you can work outside and look at your computer, then you're wiping out the effect of the computer screen as it's happening, which is some pretty cool stuff. So the additional benefit is if you do work out or even if you walk, walk in the morning because you actually have a 2 times fat loss, which was crazy. I didn't even know this and I'm working out now. I mean, you started, what, 12? I think I started at 42, and I didn't know that. So if you're outside in the sun, there's so many benefits to the first thing you want to do is to set your rhythm and like you said, give your brain the cues it needs to get up and get outside in the morning.

Yeah.

The opposite of that is blue light in the bedroom, usually at night. Are you on TV in the bedroom?

Got some TV in the bedroom.

So that's a that's my wife's old habit from when she was a kid. So I do. Yeah.

You know, and I'm I'm not going to be the one to say we can't do that. If you need it to fall asleep. So what we do is just turn the brightness all the way down. So using is just kind of a background thing just with the brightness way, way, way down. So you can cut down on on that blue light effect and that stimulation.

Right. Excuse me. If you don't have a problem falling asleep or staying asleep, then you may not be, you know, have to be so drastic. But I was traumatized in undergrad where a roommate in a TV. And ever since then, I've been anti TV in the bedroom. So its problem is it's not just the TV, it's the iPods, the Kindles, the iPhone. So the first thing you do is you want to shut those things off an hour before bed. Not as you're in bed. And you don't want to look at them right when you get up. So I know people. The first thing I hear is only use my phone as an alarm clock. Great.

Put it on nightshift shift and then don't trouble.

Shut it off. Put it back down and then go the three seconds it took you to look at it, to shut off your alarm. Is it going to be damaging? But the key is the hour before bed. And then also use the blue light blocking lens. Which political box? Most of it in the night shift mode. So my laptop and my phone is constantly on night shift mode to the point where I'll show a picture to my wife and she make your phone looks weird. I'm like, yeah, I know, but I just. It's constantly on because I know I spend a lot of time on both of those things, you know, especially working in the digital media. So it's a good idea. And the wavelengths you want to look at are anywhere between four hundred and fifty to five hundred and thirty five, which is actually blue and some of the green light. So if you're going to buy some blue light blocking lenses or something along those lines, don't buy the ten dollar cheap ones. Do a little research and look at those numbers because you want to be specific about that. So, Tommy, I know you talk about the, you know, eating what to eat later in the day. And I know you have a strategy for D'HAGE.

Camerota is for actually eating later in the day.

Yeah, like when you eat in the evening. You know, I think I'd do a long along with the lines of like carbs and larger meals in the evening and those types of things. But yeah.

Yeah. You know, just the earlier you can eat the better, obviously.

But that doesn't that doesn't always work with lifestyle. So the later it's going to be just keep it smaller if it's going to be later. Smaller is better than the later it is, the less alcohol. Alcohol right before bed does bad things with your blood sugar. It can it can overly make it overly volatile and and mess you up with with your with your rhythms and wake you up in the middle of the night. Even so, the SAT is crazy.

I didn't realize that.

It'll wake you up. Wow. Yeah. So if you come if you come crashing down, your body says, oh, wait a minute, we need to do something about this. And an alarm bells go off and then you can you can actually wake up from it.

And then it's it's even worse when it's a high carbohydrate meal, a bigger meal. You'll have gastrointestinal distress, maybe some acid. And that will keep you out of this deeper sleep cycles as well.

Yeah, that's a really good point. So caffeine's another one. So I know for me, caffeine, I was doing double venti quad shots at one point and I could literally feel like the chest flutters. It's super high stress run on the big clinic and new baby changing locations in the last few practice and all that kind of stuff. I just remember like I used to literally have to stop drinking caffeine for a while, you know? Ideally, it's four to six hours for a bed. But really I try to shoot for that 2 o'clock in the afternoon. Ideally would be even earlier like 12. But just stay, you know, stay aware of it. Right. Let's listen and just, you know, try it for a few days. And, you know, if you're fasting, it's going to be you know, for me, I like to have that black coffee in that 2 o'clock range. It's kind of a habit because that's typically when I would have my crash post-lunch back in the day. But now I have that problem. So it's just. I like that black coffee then. But I usually try to cut it off by two and then alcohol is three hours before bed. I didn't realize that it can wake you up, but that makes so much sense because back in the day when I was struggling, you know, I'd come home. I've got a glass of wine, a cup IPA is you. It would help me go to sleep, but then I would wake up a few hours later than be up. So, yeah, that makes total sense.

So, yes, it can be real hard to get back to sleep. And if that's the case. There goes your deep sleep cycle, which is what actually gives you those feelings of restfulness and resets all of your hormonal triggers as well.

Yeah, it gets that insulin in the place that it needs to be for one, the US. The Donna effect happens in the morning. And the last thing that I want to bring up was the get deal word. You mentioned getting the electronics other room, but about your room, the other thing would be so I don't forget it, set it cold. Ideally, all the research says, I mean this is it's sixty to sixty seven degrees. And that is ideal. So if you're like sixty seven degrees. No way. OK. We'll get a weighted blanket, one of those gravity blankets and try to start with 70. But get it. If you're sleeping with 78 degrees, you're not doing your body in your insulin, in your sleep. Any benefit. So start to take that down. Start to work on it the most you can and then try to get a bedtime routine. So put the phone down. Read bath prep for the next morning. I lay out Quinn's stuff. I straighten up the kitchen. You know, dinner was crazy with the two little ones. Make sure that the dog bowls were picked up. I take the dogs out. I'll read a little bit on Tuesday night's a little bit different when we get done with this. I will go sit outside just on the back patio for a little while and kind of decompress and not stare at a screen, but really find a routine. You know, you might listen to me like, man. That's a lot of stuff to do for sleep. Sleep is so important. All of that stuff we mentioned happens when you don't sleep. And it's not the the four and a half hour mark. It's literally under that seven hour mark over time can have the same effect. So I just encourage you guys to make those changes. And, you know, just start to implement a couple of things at a time. You don't have to, you know, change everything all at once.

Yeah. They'll support all of your all of your efforts in your fasting journey. And they will also they might uncover some things as far as reasons for failure in the past or having to try a new method or not quite hitting your target or even plateaus with plateaus after you've been successfully fasting.

Yeah. You don't pay attention if you weigh every day. Pay attention. You will see it. So it's a really good point. All right. So a couple of things from the challenge, which is I mean, I can't I just want to keep talking about it. Don't let me tell me. OK. Thank you. The just flagged me down. So one of the messages we got tonight was one hour away from my second 24 hour fast. I'm so amazed at how much better I feel already. So this is this is two 24 hour fast or two one meal a day. That's it. I've lost six pounds. I don't care if it's water. I don't feel like I'm sloshing when I walk. And we know that it's glycogen and water which is clearing out that liver, which is great. You know, faced a few moments of a little bit of sweating and, you know, some weakness and some fatigue. But, you know, tried some water with some minerals in it and that seemed to do the trick. I'm drinking Fresh Free's lemon and hot water and just lots of water in my blood pressure was 130 over seventy three today, which is normal for the age of this person. So just not normal in her history recently? No, no, not at all. So just amazing after two 24 hour fast. So just amazing stuff.

Yes. She's feeling so much different. And it's it's really cool to see.

And we're only halfway through the challenge. Yeah, we got another we've got another note as well. Somebody said 15 minutes away from the 60 hour mark. This is the longest I've ever been. So that's really cool. That's what we were hoping to do in the challenge. Get some people to start thinking bigger. Push them past their previous points. And it's been really cool to see a lot of people are doing that.

Yeah, there's a few people I know you're kind of doing a custom, you know, based on your work schedule and date night and stuff this week, which is a very let me tell everybody.

Because a lot of the listeners don't know. Yeah. So so we mapped out our plan at the beginning of the challenge. I chose a custom. Dr. Scott said it was because I like to be difficult. I disagree. I did not say something like that.

So I did a ninety six hour case from Saturday to Wednesday. And now we have date night, me, my wife on Wednesday and then another 72 hour after that to finish up on Saturday night. Because I wasn't going to change date night. I'm not going to do just. I would I wouldn't mind as a seven day, but if I do a seven day, it starts on a date night and then it's going to end on one.

So, yeah, we we had decided a seven day last week and ended on the day of the challenge. And then I decided to start up and do another seven day because I'm crazy. Yeah, I know, I know. I'm pushing to my I'm pushing on my final goal here, which is getting back under 200 pounds and staying there, which will be, you know, 50 to 60, closer to 60 pounds at the end. Goal, 60 pounds lost. Wow. So, yeah, I'm doing it. And there are some people in the group that wanted to do it, so I figured I would do it along with them. And I do have a date night on Thursday, so my wife said, don't worry, we'll do something that won't involve, you know, food and adult beverages. And as it was that look like she goes where we go to the movies and I can get stuff. And I was like, oh, thanks. Awesome. That's good for her. Yeah. So I did another seven day that we gave that we gave everybody in the challenge some options, you know, a 3, 1, 3. You know, one meal a day along seven days. So it's really cool to see what people chose and just the results of an absolutely amazing song. I don't want to I said not to. I was going to go off on a tangent about the challenge.

I know. But it's it's been so much fun and of fun to talk about, too, and and see what's happening in there.

Absolutely. So. All right. Let's wrap this one up. So sleep, you guys have the marching orders on what to do. So hopefully there's some value. And if there's any questions, please don't hesitate to go to the Web site w w w dot the fasting for life.com and you can click the link to contact us the website. The email will pop up. Send us a message. You can also go to Apple podcast, Spotify wherever you get your podcast. And then leave us review. Leave us some feedback. We definitely want to hear and know what's going on with you guys and continue this conversation on this journey together. So, yeah.

And one more point. If you don't mind me interrupting your action step for the week is going to be take a look at your sleeping patterns. OK, look back the last week or two or however long you can remember or go back or if you wear an apple watch during sleep or your phone tells you how much you slept. Look at the data or just remember back. And if you can't remember, then just plan for this coming week. Think about what you want to implement as far as good sleep pattern and good sleep habits. Make a positive change or two. And write them down.

Stick to them and get some better sleep and see how you feel and see how the scale and your fasting response as well.

Awesome. I totally forgot about that. And on that note, I'm going to go get some good sleep.

There you go. All right. Talk to you later. All right. But it.

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