Ep. 8 - Fitness Trackers, Calorie Counting, 10,000 Steps | Exercise, Resistance Training, Insulin Resistance | Guided Fasting Challenge, Free Intermittent Fasting Plan

10,000 Steps to Nowhere | Fitness Trackers | Winner Winner, Chicken Dinner!

In this episode, Dr. Scott and Tommy discuss the industry of fitness trackers, calorie counting, and how getting 10,000 steps per day is not the best method to achieve long term health. The jury is no longer out when it comes to the calorie approximations made by fitness trackers, and they discuss why NOT to add those calories back into your daily tracking. They land the plane with a take-home simple message including how and why to workout.

If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to bring you the best original content each week. We also just enjoy reading them! 

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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.

Everyone, and welcome to the Fasting for Life podcast. My name is Dr. Scott and I am here, as always, with my good friend and colleague, Tommy Welling. Good afternoon to you, sir.

Hey, Scott. How's it going?

It's great, man. It's Tuesday afternoon, so we're not recording at night. So it's a little different vibe. It's bright in my room. I'm loving it. Energy is high. I'm still fasting. Feeling amazing. How about yourself?

Yeah. Came off some good sleep after last week's episode. Took some pointers and put them to action. So that's good. Energy's good. Ready to rock and roll where we took you.

We got a whole bunch stuff going today. As if we didn't just review this before we hopped on the podcast. So yeah, I know. I know. So to recap what we did last episode, if you guys have not gone and listened, we've gotten some really good feedback on sleep and its importance in insulin resistance and the insulin cycle. We've got some awesome resources that we've put together to that kind of explain that process that we're gonna be dropping in here in the near future. But just yeah, a lot of great feedback. Tom, did you hear anything specific from anyone as far as sleep goes?

Yeah. The last last week's episode I remember we were talking about I just can't remember specifics.

Yeah. I mean, I just got a few a few pieces of feedback. Some people who were just finding some slowdowns whenever they weren't getting good sleep and put a couple things into action and seemed to kind of get get the ball rolling, get their keep the momentum going a little bit better. So that was good.

Hold me accountable. To be completely transparent is I realized that I needed to do a little bit better with blue light things. So if you wanna hear more, don't jump back in. So was last week's episode, Episode 7. Today is episode 8. In what we're gonna be doing today is talking about simplification and we just came off of an amazing seven day challenge with a group of thirty five people. And we'll talk and give some updates on that, too, as we kind of transition into the next phase of what we're gonna be doing here. But today we're gonna simplify and we're gonna talk about exercise of insulin sensitivity, how to actually get the best results while keeping it simple. And then we'll you know, in that conversation, we'll talk a little bit about those wonderful fitness trackers and how, you know, my fitness PAOs tracking your calories, adding back in the calories you so-called burn during a workout, the ten thousand steps obsession, which actually I couldn't find well-documented research to back that up.

So we'll talk about that myth and really where that came from.

And then we're just kind of conversating today. And this is the last thing that we'll go over for today's kind of rundown of what we're gonna do is we want to continue the conversation. And we realized when we were in the challenge that we had a lot of great feedback and back and forth. So an idea we came up with was when you guys go in, write our podcast. So we request five star reviews because we we believe that that's what we should be getting. So please leave us a five star view. And when you do that, drop a question in there and we'll be sure to kind of gather those up and we'll be able to answer those questions in the episodes to come. So we want to continue that conversation in that way.

Yeah, we we read every piece of feedback and we've already gotten a few notes on that and taken some good action with them. The latest one being to include some some citation notes whenever we talk about research articles.

So we're doing that in the notes. And so thank you for that feedback. So whatever questions you guys have, leave them in those reviews and we will address those on the next episode.

Yeah, I'm super excited for that because, you know, we do now have the page and we had the closed group and we've got our email and the site.

But, you know, the podcast is one of our main things that we focus on week to week. So having those questions there will definitely keep us accountable, too. And then we'll make sure we're delivering content that you guys want to hear. Cazum. There's so many different avenues to go with fasting, but, you know, really we want to break it down to those those four monitors that we had from the ghetto, which was having the right mindset, having the right motivation to start fasting and the good reasons why. But then you learn the method. And we you know, under the method, we talk about simplification and regaining control in the actual mastery of it. So, you know, we're going to keep going and framing it in that light, you know, through that lens of getting that simplification and control back into your hands as we experience in 2019. And then we saw just amazing changes in the group just in seven days. So. Yeah.

Yeah. It's it's it's it's gonna be great. So drop the questions, drop the five star review and then we'll allow we'll get those to you. So. All right, tell me.

Give me an update, because I know that you and I spent a lot of time on these wonderful screen sharing devices where we put out a lot of training and a lot of resources and hours and hours of content during that, that group fasting, the seven day vision, fat 20/20 vision, fasting challenge. So I know you have a pretty awesome update here.

You're talking about four for me personally. Or challenge me on my MBA every year right now. OK. All right. You know, just just make it sure. So for me, I'm at a new low.

New personal low. So I beat my old low by about point four pounds. So, you know, I've been maintaining for a while and then I was waiting for the challenge to kind of get going on the next down leg. For myself, I probably have about twenty five pounds that I'd like to to lose here in the next probably couple of months. And the momentum really got going with the challenge. So I did a ninety six hour fast approximately and then had date night and then did another 72 hour fast after that. So hit my low. Beat it and and got some good momentum going. So and then I posted in the challenge this week's plan to which was basically a couple of approximately 70 2s with a date night in there and then a free space which has already been taken up by buy a home project where we're inviting some family over. So good to have a little bit of flexibility in there, too.

So your total goal then must be upwards of 60. Because you've you've lost and been able to maintain 40 pounds so far, right?

Yes. Yes. So that is awesome. Forty six pounds lost at this point.

That's fantastic. I'm not good with quick math like that, but. Yeah, that's amazing, man. So great. And you know, that's a really good jumping off part point into, you know, talking about your schedule and really what we want to get in today, which is a simplification of this entire process, like busy. You know, you have two kids. I have two kids. You have a business. I have a business. We have, you know, family obligations and things we'd like to do. And it's, you know, dogs and, you know, responsibilities around the home. There's always something that can pull you out. So having the simplification, the control is huge. And one of the things that we were talking about was this concept of exercise. And my wife is one of the people. So, Meghan, when you listen to this, I do love you. And we are just don't laugh. We are just very. This is gonna be good. Nerdy laughing. This is gonna be very good because we are very different people in that she is someone that does really great with Spike, like super levels of tracking and measuring and weighing and, you know, timelines. And just in, she can maintain that for long periods of time with a lot of success. Now, she also doesn't have insulin resistance working against her. She's a healthy young 30 mom of two who's always been into an active lifestyle, playing sports, running marathons, that kind of thing. But she can really stick with that. And for me, I've you know, whenever I did these six to 12 week. 90 day, six month outlines and programs that I was trying to do, I was never able to get the results.

I would always get worse or I wouldn't feel good or the scale would start to creep up at the end of those six months. So, you know, so she's just able to really crush it when it comes to keeping track and just being really honest, obsessive about it, because it's not because really well on point, you know, dotting the I's and crossing the T's. And for me, that just doesn't work. So the my fitness pal thing is, you know, one of the things when when we do our Saturday morning long workouts, we work out in the garage together for an hour, hour and a half. And we do, you know, five thousand meter row intervals in between, you know, 30, 30 reps of five to 10 different exercises than she'd go out and run a 400 meter y wrote a 500 meter. And so we did these crazy long workouts. But one of the misconceptions out there is that when you worked out you're burning more calories and the fitness trackers that come along with those which are going to talk about a few times today drastically overestimate the amount of calories burned. So you're making a huge mistake if you're calorie counting, which we don't recommend, we recommend tracking. But if you're trying to do the whole calories in versus calorie out, you know, move more to burn more and eat less and restrict by adding those calories back in. Like my fitness, Powell will sometimes have you do your routine just missing the mark. Totally. So it was pretty eye-opening when I was looking at some of the research.

Yeah. Did you see any percentages as far as those overestimation go? I don't recall. What were that? I've seen some numbers as high as 40 to 50 percent for those. Yeah, because they they don't test for all different levels of of activity.

So they're looking at certain activities under certain circumstances and then doing a broad generality across all body types. Male versus female, all weights. And they have a hard time differentiating between different activity levels. And then even if you're in the gym and you say, OK, well I was doing a hard resistance workout for the last forty five minutes. Well, you can put that into those rules, but what does that mean? How much time did you spend on the phone? How much time were you doing? You know, 20 reps versus doing one rep maxes or switching machine switching gears, waiting for other people to work in all that kind of stuff. It can't be taken into account. So you can have huge variability. But then at the end of the day, you look at your tracker and then you just see, oh, there's a there's a minus six hundred for my for my workout. That's six hundred extra calories. Maybe I will go have that that that splurge meal or whatever it may be or think that you're on track to lose twice as much this week as you did last week. And then ultimately get discouraged by the results that you were you were planning for.

Wow, that's that's power. I didn't realize those percentages are so high. And there's so many of these fitness trackers out there, too.

And now there's ones that are measuring sleep and recovery and basing it off the heart rate variability and all these different types of things. So we'd caution you to use it for calorie output based on, you know, the numbers at Tommy just days. And again, thinking through the lens of simplification. So if you want to move for the overall benefit of health, a lot of people will look at that ten thousand step mark. And if you're going to use one of these fitness trackers more, use it in the idea that, you know, making sure you're getting a good workout. So if you're looking to do a high intensity workout, then. Yeah. Use it. And if you do a high intensity workout one day, it's the same workout on the following day. You can use that feedback to be like, OK, one day, burn 300, suppose it and the next day I burn 450 or 700. You're like, OK, wait a minute. There's a big disparity there. So did I put as much intensity into the workout?

Now, you know, that's more for the advanced type person.

So when it comes to the trackers, just don't take that calorie number and then plug it into my fitness found. The reason we're talking about this stuff is because a lot of people have these darn things. They're everywhere. And then if you get into the you know, this is kind of the more active level type individual. If we look at the older demographics, they tend to look at the fitness Fitbit trackers and don't even know fit. That's one of them. So I apologize if it is, but they they have a lot of great benefit. But the idea is to get you moving. But this idea of 10000 steps time and you know where this came from.

No, I I've I've been seeing numbers and they seem to keep rising where where it used to be a little how many? You know, a couple thousand steps. And then I used to see 5000 this as kind of the big mark and then 10000 I've seen a few times and just learning a little bit more about about how prevalent that is.

And people seem to be latching onto that 10000 maybe cause 10000 hours. You know, things like that. I don't know.

Yeah. So I didn't know either. And then I Googled it. I'm not saying everything on the Internet, Israel, but this is multiple places, multiple citations. This one this article I'm looking at from Harvard Health that I pulled up. It's the Journal of American Medical Internal Medicine, Journal of American Medical Association. Internal Medicine did a study looking at this. And what they disclosed in it was that the term or ten thousand steps came from a device that was made in Japan back in the 1960s. And it made it. It was called Nampo Chi or Memo. OK. I don't know how to pronounce it, but it literally translates to 10000 steps meter. So it was really a marketing thing that was implemented that just kind of became urban legend.

So now there's been a bunch of studies done and they do show that, you know, the difference between sedentary meaning somebody that doesn't do a lot versus more active people in the later decades of life. There will be some improvement in health metrics and decreased, for instance, 40, 400 steps a day in this one study at a forty one percent reduction in mortality. But, you know, mortality is one metric. But I always say those I don't want to live to 100 if my last 20 years or living in a nursing home, not knowing what my name is. So that doesn't take into account the quality of life medications. No relation all those other things, too.

So 10000 steps, though, there's not much out there to say that that actually is beneficial. I've seen some studies that show. Seventy five hundred steps. So it's not the idea of getting 10000 steps. It's how can we simplify this to get you results to reduce the insulin resistance, which is the problem in our you know, as we age we are insulin resistance increases. We have trouble keeping the weight off. The diets don't work anymore. We get frustrated. So really, it's more in the fact of how can you exercise the most efficiently and simply without having to do all of the stuff that we're talking about, right?

Yeah. Yeah. We don't have to add layers and layers upon of complexity to this. And, you know, so kind of getting back to do the tracker's, especially if you're if you're here, you're listening and you're thinking, I need to I have significant weight to lose. I'm significantly insulin resistance. I'm on medications for this stuff especially. There's there's really no reason to to get obsessed with numbers from a device that's on you that's that's trying to give you certain data which it may or may not be doing correctly. But the the the real pitfall there is. Is getting latched on to that that data and then thinking that you're on the right track when really you're not making progress towards towards where you really want to go, which is your insulin sensitivity and your weight.

Well, yeah. If we're even thinking more thirty thousand or maybe fifty thousand. However, you want to make it roughly two hundred thousand listed one hundred one hundred thousand. OK, fine then we're really up there. It's called.

So you know, you eat the whole point of health is you know, the first four letters is heal. Your body's doing what it should do. It has a balance and a homeostasis component to it. We're trying to get out of the way in today's crazy world with the food supply and the sources and all that. You know, the health care system, the way it is and people that have insulin resistance and it the system doesn't work. It's been shown over and over again to fail. So it's like, OK, how can we get healthier? You know, as we age and not just accept that, you know, pain and disease is a normal part of aging, which I don't believe in. A lot of people don't believe it is. And, you know, the health care system kind of shows that also when it's more of a sick care system than a health care system. So how can we could you create health over the long javadi of our lifetime? Well, it it's really, you know, getting to the underlying cause of the issue. So how can we remove the most amount of of of static on the lines? How can we put in the best inputs into our body to give our body the best ability to heal over time? And that's where it comes into insulin is, you know, over a lifetime.

We want to keep that as low as possible because we know that that leads to diabetes, which then leads to heart diseases, strokes and other cormack co-morbidities. Excuse me.

So a little let alone decreased quality of life. Yeah. Yeah. So when we're looking at this whole exercise piece, it's.

Keep it simple. And I know there was a study that was done recently. And this was in the Journal of Physiology in 2019. So very recent study.

Yeah. And that's physiology. Yeah. Effective short duration resistance training on insulin sensitivity. So this one was was interesting because we actually got to solve the problem of the insulin resistance and insulin sensitivity. And what they were looking for was to try to find, if I could. Could there be an impact, a significant impact in a short amount of time with with relatively little input. And so what they did was they took they took some overweight men and put them into a program for six weeks. So three times per week for 15 to 20 minutes per session. So not a very long workout, 15, 20 minute workout, three times a week. Right. Teen workouts total. So nothing crazy. Yeah. And they saw and went well, what they did was they actually put them through 80 percent of their 1 rep, Max. So they just had a lift to failure. I believe it was was nine different movements maybe and saw up to a 35 percent increase in insulin sensitivity just over those workouts in that short period of time.

So hold on. So we're using a lot of numbers. So fifteen fifteen to twenty minutes a day, three days a week, fifteen to twenty mental workout, three workouts a week for six weeks.

And they did nine different exercises where let's say they grabbed a five pound weight and they just did bicep curls until or banded curls.

Right. Because a lot of people work out at home, they have resistance bands, $30 at Wal-Mart. You get a whole pack of them with handles and all this fun stuff. Right.

So all that you're telling me, all they did is did the reps until failure for nine different exercises. And that's like fifteen minutes we got a workout.

Yeah, they did 80 percent of their 1 rep, Max. OK. So. So I was just thinking like simplifying that because people will like what's a what's Max. How am I going to it out so well?

Bass basically it means doing high effort. OK. So whatever you maximally could do in that exercise, lower it down a little bit and go do it. Do it until you can't do it anymore. And just one set of that for nine different exercises. OK. And so interesting. So simple. It's it's extremely simple. It doesn't take a lot of time. And they weren't in there every single day of the week either. This was three times a week. It's only six weeks.

Yes, 60 minutes a week. So it's 35 percent increase, man. That is amazing. So it here is just us.

Let's just lay it out there and what you should be doing. Don't worry about the 10000 steps if you need that accountability. Use it as a guide. But ten thousand isn't any better than forty four hundred in that study we talked about today, because it has to do with intensity add in light resistance training. If you're trying to reverse insulin resistance, increase weight loss, energy levels are so many different things. It will help with your sleep. But just insulin is the is the main problem.

Yeah, I haven't seen any data that says 10000 steps or 4000 would increase your insulin sensitivity. Good point. Which is right. Which is that's that's what we want. But I haven't seen that.

Right. So and I think that might be the take home point here is we're kind of hashing this out is. You're not going to get the added benefit with the steps. I'd rather see you throw the tracker out or donate it and then start doing this simple process of three workouts a week. Banded resistance training body, even body weight training.

You might feel a draining is fantastic. Do squats until you can't fight more. You know, some pushups. Yeah.

And some pushups or knee push ups, you know, depending on where you are or what pushups. We to do these workouts in our clinic on Saturdays with people. And then you're gonna get so much better of an overall health improvement because you're gonna get that instant.

For what we're talking about here, which is, you know, diabetes reversal, insulin resistance, increasing insulin sensitivity, which has so many other effects on an overall health. So, yeah, that's it.

But again, you're not spending an hour and a half of your day trying to walk those 10000 steps. Well, what is 10000 steps? I bet it's like it's like five miles or five miles. Right. And if you're really just walking. That could take an hour.

An hour and a half. Right. Right. And again, it doesn't show any you know, that that 10000 mark doesn't really seem to have any real basis in the scientific community. So. Yeah. I mean, that's that's just amazing. I didn't expect to end up at that point. You're telling me when we're talking about this today, that's really powerful because I mean, right there is how do you improve your insulin and improve your weight?

Fat burning and improve your ability to lose weight and not have to track and not have to adding calories. And I have to have all these devices now that that's what I'm talking about.

So. Yeah. Yeah. And just so you guys know, in that same period of time, that same six weeks, there was a 10 percent increase in muscle thickness and like a 15 or 20 percent increase in other strength measures, too. So, I mean, there was there were some huge benefits in such a short period of time.

So more fat loss and more lean muscle building. So you look better. You're stronger.

Yeah. And lean protein, lean muscle mass. And yet you lose fat.

So could you say perfect, perfect world? That's fantastic. I don't know. Right.

Ok.

Let's switch gears here and if that, you know, hopefully that came full circle because again, I didn't expect to land in that in that in that spot with you kind of walking through that as we talked. You know, topics that we're gonna go over today. Last thing we want to go over today is the just an amazing.

I mean, I keep saying these words like amazing and transformational and just it but the challenge was all of that and just the.

So we're just gonna run down a list of results and things that people had feedback from. And now we're talking about people that we're engaged on every training and every post. Use all the resources. But then we're also talking to people that just kind of dip their toe in the water or hung out, you know, up against the wall, like at the junior high dance, you know, back in the day where they didn't really want to participate.

They were just kind of hanging out watching. And these results I want to be here. But I was I'm scared to say anything. Yeah. Yeah. I think she wants to dance with me. I'm not really sure. So, like, kind of trying it out. But even these people are included in these results.

So tell me if you wanna start.

Yeah. And again, and this was the very first challenge. And it was you know, we had there were some technical issues that we were through as part sounds. The first one. Well, no. I know just a picture here painting a picture here, because some of the nurses elsewhere were just awesome.

And it was definitely not ideal conditions. You know, people weren't exactly sure when to tune in for the next step. Right. And, you know, because we're we we worked on a new process for all that kind of stuff. Right. Good point. Good point. But some of some really cool results. So, I mean, here's here's one. And if you have people on different tracks, some people doing one meal a day for the first time, some people doing a full seven days for the first time. So here's one. Good morning. This was great. I felt motivated and supported, lost five pounds on o mad one meal a day during the challenge, even though I've been out of the country twice. Skin looks great. And you know, I want to I want to know more about more meal planning during the fast. And you know, for her one meal a day. So that's just one. Let's go to the next one.

That's awesome. So here's one.

So.

I did good. Not stopping. So lost ten point three pounds in seven days.

Now people are thinking, wow, she must have done seven days, won't know she did one meal a day. So she ate dinner or lunch once a day, depending on what her schedule was.

So one meal a day, she lost ten point three pounds. Just amazing.

So. And.

She even admitted that it was hard to stay in that range every now and then just because she didn't take into account some more social type things, but she still had amazing success. So she wasn't perfect. She did one meal a day with a couple of hiccups.

And in those seven days, blood pressure has been in the normal range the entire time she felt so blood pressure. We talked about insulin, aldosterone, kidney function, retention and retention are all of those things. Blood pressure came down normal range all seven days. She feels so much better overall.

And she said that she hardly had any cravings and did some mineral water and occasional occasional pickle or pickle juice, which is one of your fasting hacks when you've been when you're just getting into it. Yeah. I mean, this is our first time ever doing it. Ten point three pounds. Blood pressure normal for seven days. Had a couple of hiccups even. But now she's thinking about going all the way through Lent, which is forty days of one meal a day. I mean, I mean, we're going to this woman's life is just it's it's transformed. So I'm I'm I'm just stumbling over words right now. So go ahead.

Go. I can't remember. Yeah, I can't remember what her longest fast was before the challenge. Do you remember? Never had none. 0 0 0 1 a one meal a day was like she was starting one meal a day.

Now you're just going from three meals to one or three, three meals plus snacks and chips and all that stuff. I'm sure we don't really know that for sure. So it's a little hearsay, but. Yeah. Yeah. Just just awesome.

Another one as of this morning, down four point two pounds, did a week of mad and planning on continuing oh bad.

This week seemed hard for a few days, but much better by by day five or six. And so I think this was her first time doing. Oh, mad as well. Awesome.

Another one here. Just going to which can you moan through these seven pounds in seven days? She did one meal a day. Admitted she had some challenges. Took a break on Sunday.

But back on track, doing the 24 hour fast, so never fast before other.

I don't know if that's 1 percent true. They have fast before never did one meal a day consistently going to increase energy seven pounds in a week. And I think I remember another one of her posts previously, which I don't have up in front of me, but where she mentioned my clothes fitting differently and she just felt so much better. Yeah.

Here's another one writer. And that as of this morning, I'm down 6.6 lbs. I did. I did a 3 1 3. So that was 72 hours and then a day off and then another 72 hours. That day off was basically an 8 hour eating window, I believe, and then back to a 72 hour fast. Was sick all week with a cold and strep. On antibiotics, prednisone.

And then and so not ideal conditions, but still very far away from ideal.

I'm within 10 pounds of my goal weight and looking forward to another challenge when I'm not sick. So, I mean, she's she's she can taste victory coming up pretty soon here.

Ten pounds of her. Go ahead. That's amazing. So another one here as of this morning, down 4.4 pounds. So this was someone who kind of jumped in late, so flat for a few days, but doing my best. So, yeah, this this person is doing amazing. Like they're down four and a half pounds and all they did was structure their week to know when they were going to eat. So I don't think I'm fully in control. Right.

Right. And I don't think he had ever done any of this before. I don't think he had done any mad. Maybe just just a shortened eating window or maybe he hadn't done any of it. But yeah, just just mapping out a simple plan for the week where he said, OK, I'm going to do one meal a day for the next seven days. And and he's he has a lot of momentum and, you know, just just a big win over the week. It's fantastic.

Another woman here did 60 minutes of a high intensity workout. So it was more like a bootcamp class at the gym. And did it on day four of her fast and felt amazing. She's like, this is I can't believe how much energy I have.

I feel so much better. So 60-minute high intensity fast. I'm a I'm assuming she's more experienced with it. But yes, the myth that you can't work out when you're fast, it is not true. You know, if you're at 4 percent body fat or if you are really kind of in the in the in the bodybuilding world or high intensity fitness world, high level performance world, you know, that's different. But she's mean. She did 60 Minutes. I was like, man, maybe. Maybe not start 60. So now I got this. And she felt amazing. You know, so I was being cautious and she was like, nope, got it. Feel great. Done.

Sure. And that's what it's all about. I mean, you know, you do. Do listen to your body. Do you don't know how you feel like react how you feel and you absolutely can do it.

Yeah. Here's the next one. I'm on the seven day fast. And then this person even had had a what they called a slip up, which was great because they posted about it and said, hey, you know, I was I was really stressed and and I had a plumbing issue in my house and I was kind of handling it all by myself. So I had a little slip up.

I had a I believe she probably had like three or four hundred calories because she was on in the middle of a seven day fast. But then the win was that for the first time, she jumped right back in and she got right back onto her seven day fast. She didn't say, oh, okay, well, I guess that's a slip up. I'm going to stop the fast. She got right back into it. So so she she still fasted ninety seven percent of the time during the week and she had a huge win and she felt great. And and that's part of of the mastering part of this integration into your life. Life is not perfect and you're fast aren't always gonna be perfect either. But rolling with the punches is a huge part of this.

It's amazing.

Last one for me will be the sleep when I discussed my issues of sleep. You had some stories about it as well when we did a big training on sleep. One of the days I don't recall what day it was, but a couple of the comments there was like, wow, I didn't realize that what I was doing wasn't normal. Like you, Dr. Scott, or like you told me, I didn't realize there this was contributing to my problem. You know, my doctor never told me about this or I didn't know that sleep could have an effect on insulin. And so all of these different things, just that one training, we got so much feedback form and we we did a lot of what we talked about in the training based off of the response that we got from the podcast last week. So, yeah, just another another testimonials. Yeah, it's making sense. You're giving us control. Thank you for sharing the info and like. I didn't realize that what I was doing was a normal. So now she's already put things into place to improve her sleep, which is only going to help long term health. So just amazing.

Yeah, that's exactly why we we we try to dig as deep as possible. We've been through it.

We've made all the mistakes in the past. We have the t shirts and all the magnets and evidence to. Prove it.

And we're trying to go back and and, you know, kind of paint a picture for everybody and show you guys exactly what we did wrong.

Because a lot of you are doing some of the same things and maybe haven't realized that yet that that there there's a way to to change it and to do better. And that's exactly what we want to do. And we got so much of that feedback from the challenge is so great, man.

So, yeah, we're gonna be doing more. So here's what we're going to do at this point.

So go and just put a new welcome video up to our Fasting for life page. So it is at D Fasting for life on Facebook. We're working on getting i.g.'s up and running.

It's a whole nother beast, but we are in process of doing that. And then once again there so you can follow us. Yep, we are there. Yep. Fasting for life on Instagram as well. And then the podcast. So go ahead. Once again, we talked about earlier on this new idea of continuing the conversation.

We want everyone to drop a five star view and then post your questions with the review, will gather them all up and then we will just do a podcast of questions or kind of trickle them in as we do the episodes and continue to roll out the week to week. And hopefully we'll have enough to make a hole up, sort of. If not, I'm sure we'll get some great questions.

If not, we'll keep answering them overtaxed.

Awesome, so tell me anything else before we wrap this up. Episode 8 is in the books. I'm feeling good. I'm loving the momentum from the challenge. And you guys just stay tuned. We have some amazing stuff coming.

Yeah, we do. We're working on some really cool stuff and we will make sure to let you guys know till you on the podcast. And yeah, we'll let you know when it's ready. All right. Let's do it. You have a good day. Thank you. You, too. Bye bye.

So you've heard today's episode and you may be wondering, where do I start? Head on over to the fasting for Life.com and sign up for our newsletter where you'll receive fasting tips and strategies to maximize results and fit fasting for your day to day life.

Why are you there? Download your free fast-start guide and 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 view and we'll be back next week with another episode of Fasting for Life.

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