Ep. 81 - Listener Q&A, Strategies for Long-Term Success | Push Yourself if you want to Improve | Fasting and Calories | Vacation on a Diet?! | Fasting Challenge & Free One Meal a Day Intermittent Fasting Plan

Uncategorized Jul 13, 2021

In this episode, Dr. Scott and Tommy answer burning questioners from listeners. The cover how to think through your calories, planning for long-term success, even during vacations, and more. Have a question you'd like us to answer? Click here to send it to us or leave us a voicemail we can play on the show!

Fasting For Life Ep. 81

Dr. Scott Watier: [00:00:01] Hello, I'm Dr. Scott Watier,

Tommy Welling: [00:00:03] And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.

Dr. Scott Watier: [00:00:08] 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

Tommy Welling: [00:00:17] Conversation on a single topic with immediate, actionable steps. We cover everything from fat loss on health and wellness to the science of lifestyle design.

Dr. Scott Watier: [00:00:25] We started fasting for life because of how fasting has transformed our lives, and we hope to share the tools that we have learned

[00:00:30] Along the way.

Dr. Scott Watier: [00:00:40] Hey, everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Watier. I am here, as always, a good friend and colleague. Tell me, Welling. Good afternoon to you, sir. Hey, Scott. How are you doing? Fantastic. Today is going to be a great conversation because we are going to answer the listeners questions. So we've compiled five or six questions that have come up over the last few weeks. And we're going to go over those and give you some insights and some context, some really great questions coming back from you guys. So just super excited to do that. But I want to start off today with mentioning that our next challenge event registration is live. And what that means is you guys need more information so you can go to the show notes, you can click on the link that will bring you to the registration page and get you all the information about the details on the next fasting challenge. Tommy, I want to highlight a couple of things and then we're going to transition right into one of our listeners questions. And this comes from Patty. And she actually is a success story from our most recent challenge that we did back in June. So it's really cool to see the overlap and these things kind of come to life in real time.

Dr. Scott Watier: [00:01:54] So the next challenge is actually on July twenty fifth. It is a challenge that starts on the twenty fifth of July and goes all the way through the week to the following Saturday, the thirty first. And I am super excited because our previous challenges that we've done, I mean we've taken how many thousands of people through challenges. Now it's just incredible to look back. But every time we do one, we want to level up. The next one we want to improve. We want to get the feedback. So we send out surveys and we listen and we question and we pretty much try to have a touch point with each and every person that's come through. And this next challenge is really cool because we've actually been able to level up the delivery. So instead of the results coming in ten days, we can actually get you the results in seven days. And some of you might be thinking, I have no idea what that means. That sounds like voodoo. So I want to kind of want to unpack it here and then use Paddy's example and her question that she posed in our group to kind of unpack this for them.

Tommy Welling: [00:02:58] Yeah. What we've been experimenting with over the last few challenges and what we've been leveling up is within the actual format for the content, how we deliver it, the the touch points that we go through day by day and the accountability that we we've actually built into the whole program. So all those things kind of combined has has has taken it from from a level of needing a longer amount of time to get amazing results for a lot of folks to needing a little bit less time, which is really cool because I think that ten days can be tough to to kind of mentally commit to. So if you can make a mental commitment to a seven day stretch to just put preconceptions at the door, leave, leave some baggage behind, open up your mind a little bit and just set your set your schedule for the next seven days. And so the next head, we can show you some phenomenal things that are going to be really cool, really. Eye-Opening for a lot of folks and we're seeing a lot of long term results piggybacking off of what started right. From a challenge.

Dr. Scott Watier: [00:04:06] Yeah. So let's start with Patty's example and then we'll move into her question that deals around with how do I plan for a vacation when there is no plan. So, Patty, appreciate the question. We're going to end there. But I want to start with your first post from our last challenge, which is on June 7th, that said almost quit before I started. Lots of outside noise in my life right now, then decided that maybe the best reason to jump in even decided to go with the advanced schedule. There's nothing scary there. We only use fasting windows from sixteen up to about thirty six, sometimes forty eight hours. Nothing crazy. We're not not eating for seven or ten days. We have food almost every single day. So don't worry. That's one of the biggest concerns is the seven day fast. No, absolutely not. And she went on to say so she chose the advance schedule and she put I'm so glad I did exclamation point. Just finished dinner for a twenty two hour fast and I feel great. How have I not known this. We can do this. Exclamation point. Exclamation point. Exclamation point. So that was on day one of the challenge and that was one of the comments that got the one of some of the most feedback. There was tons of likes and just engagement on that post. And Tommy, I want to fast forward to on June 13th, which is the end. Right. And one of the things that we do is we use hash tags for engagement. So hashtag when you elder folk out there like, you know, I'm an eighty one model hashtag is the pound sign on the phone hashtag win.

Dr. Scott Watier: [00:05:30] So I was wondering, this is her post. I was one of the ones that was seeing hardly any change, lost two pounds, gained one back. So if that doesn't resonate with a majority of people, listen. I don't know what does, and it's not all about weight loss during these challenges. It is absolutely about the healthy relationship with food, the long term planning, the sustainability. But it's good to get some wins. Right. So we're in the beginning of the challenge. She's like, man, I just wasn't seeing it. And then she goes, dot, dot, dot. But as of this morning, I've lost eight pounds and three inches in my waist. She threw in a hashtag decide this is my chance to change my health in my life. And I've decided to take it hashtag just do it. So, Patti, incredible, incredible, incredible results in a short seven days. So just amazing. Eight pounds, three inches, a whole new mindset. And telling me that leads to her question. Now, giving an update on Patti, she posted in our group, how do I navigate vacation when I can't set a schedule? And she she's lost twenty one pounds since that fateful day on June 7th that she took the leap even though life was crazy. And now she's just over a month in and about to go on vacation. And I love her question. What do I do if I can't set a schedule.

Tommy Welling: [00:06:51] Yeah, because that's an important one, because what we're going for here is not a flash in the pan. It's not about those seven or 10 days. It's not about just the challenge or where we start. It's where we're going to end up where we're where we're aiming towards long term. And so here she is about to go on a week long vacation, a little bit of of anxiety, probably a little trepidation here about what what do I do to not give give that back and how do I kind of keep moving forward? And what's our experience with doing one meal a day, doing just kind of a a an unplanned situation, planning to eat once per day on each of those vacation days? So, you know, when we when we do that, we want to be careful with a few things on vacation. One is that we oftentimes find ourselves in more social situations or find ourselves in more restaurants that we might in our normal kind of day to day living. Right. And so, you know, another thing to do is, is to go, OK, well. Can there be any sort of of a plan at all, do we know of any non negotiable things while we're on vacation? Any special restaurants or special get togethers and things like that? And we can kind of reverse engineer as well, you know, put put those highest priority things first and then work our way backwards from there.

Dr. Scott Watier: [00:08:06] Yeah. So we call those non negotiables, right. So our date nights and some of the family things that we have going on and whatnot, our own personal lives. So the non-negotiable. So I know they're on vacation. If you're like me, you're going to want to plan more. But Patty, if I recall about you, you're actually the anti planner because it creates more anxiety and you don't really care for it. And there's I think that's my wife and I, too. We kind of are opposites in that. So the blend of us together, we get a nice, easygoing kind of plan and schedule. As long as we talk about it ahead of time, I'm good as long as it's not too strict and rigid. She's good. So the non negotiables go in first. Right. So, you know, I can just think back to our honeymoon that we took. We were young and didn't really know what we're doing. So we went to the resort and we're like, we're going to go to the steakhouse on Friday night. Well, you should go to the steakhouse on Monday night when it's not so busy anyway, put in your non-negotiable is put in those things. But here's the perspective that I want to zoom out a little bit with, is know when we're looking about the long game versus the quick fix, which is the I want to lose weight during the challenge versus is this sustainable for me long term, like we need to keep our sights on the months and years after we reach our goal weight and what you want that picture to look like.

Dr. Scott Watier: [00:09:19] And you really do need to put some planning to that. And it doesn't need to be rigid planning. Right. Losing weight isn't difficult in the short term. It's adjusting to the new you in the new habits over the long term. So that's why I love Patty's question, because she's coming up to the first point where she has the ability to revert back and make the journey harder or set some intentional boundaries and continue to move forward. In the word I want to remove from his I can't set a schedule. What that says to me is, well, I'm going to let the restaurant schedule the people I'm traveling with, the airlines and all of the external sources control my results and control my experience where I want to encourage everyone listening that you have control. And just that's why I like the concept of, yeah, give yourself some flexibility, give yourself some love during vacation to make sure that you're going to enjoy it. But don't go to the twenty four hour all you can eat pizza bar on the cruise ship, put some boundaries and intentionality in there, but don't be too rigid as well.

Tommy Welling: [00:10:26] Sure, absolutely. And if there's something that you want to experience it, but it's something that's maybe accessible every single day. Put it towards the end of the trip and say, you know what, that that amazing like make your own cookie bar or something, something like that.

Dr. Scott Watier: [00:10:41] You can eat crab legs, whatever it is.

Tommy Welling: [00:10:42] Yeah. Yeah. Like, it looks amazing, but it's available every single day. OK, we'll wait till till the last day or the second to last day, but put some boundaries on it. And the other thing is for, for, for just the matter of I can't I can't really make the schedule just yet. Well give yourself some some kind of built in boundaries and built in flexibility. Why don't you tell your why don't you write it down onto a schedule to to pick your own one hour window or two hour window for each of those days that you're there. And then depending on what actually comes up while you're actually on the vacation, then you can you can choose where during the day that needs to go. But you but you you have a plan going in that you have as much more plans you can going in and then you just kind of fill in the rest of the details once you get on the trip.

Dr. Scott Watier: [00:11:29] And the last piece I'll say on this pad and again, just kudos to you and congratulations to you for and there's so many of you that we don't hear about your journeys until like you're already at maintenance or you're like, wow, I can't believe I'm doing this for six months. And it's so incredible. So we get to see Patti on the journey and she's still on it with us. But the last thought here and just to appreciate her, her question so much, because it's such a real life thing, you know, that losing weight should never be the only marker. It's really that that eating behaviour. Right. And that importance of the long term health. And that's one of the things that I've noticed as we've evolved these challenges, Tommy, is that this next one's going to be different because we've revamped the daily check in process in the accountability. We have more time to answer questions and more one on face time with with with us. We've streamlined the content, like you mentioned, day by day reviews and worksheets. We have a couple new recipe packs that we're releasing for this next challenge, like a simple five ingredient pack, Akito one. And if you guys have been listening to us for a while, you know, we don't subscribe to one way of eating unless there's a specific goal you're trying to obtain, like diabetes reversal or something like that. There's benefits of low carb versus higher carb in that instance. But I really love rounding out the conversation with Pattiz question. Is that the way you really see that long term change is always by trying to level up your results and level up your experience, so don't get you can't just have the scale as your own marker. You need to look at the how much of my fund am I going to have on this dance? Like, where is that balance point of man? I'm going to enjoy the moment more than the worrying about can I just gain fat or glycogen? Which is going to be our second question that comes from Vickki, which is really great.

Tommy Welling: [00:13:20] Yeah, absolutely it is. And one last point on Patte. Imagine the next time that you're planning the next vacation how much lower your anxiety is going to be because of the control that you're going to get to practice and exercise during this vacation right here, which is great, because that's that's half the enjoyment of it is having the plan and then looking forward to that vacation. It's going to be so much so awesome,

Dr. Scott Watier: [00:13:44] Just like day one today, seven of the challenge or week one to week five of your journey. So that's cool. I love on this stuff kind of plays out. So peek behind the curtain time and I get together and said, hey, we've got a lot of questions, let's put them together. And then all of these things started to align and we're like, oh, it's challenge week, boom. Here we go. Perfect. What a perfect segue into Vicki's question, which is yesterday I heard that after a fast, the weight that comes back is glycogen, water, fiber and protein, but not the fat unless you eat junk food. What are your thoughts on that? Definitely a better way to think about weight fluctuate fluctuations on the scale. There's a lot to unpack there. I'm not exactly clear on the fiber and protein component, but I want to encourage you, Vicki, that no, you are not going to put on the weight that you just lost by going and having a meal and then weighing in the next morning. And it's probably not even going to be really the amount of food you had that day or your sleep or your stress. It's really going to be the only way for that to happen truly is going to be to be into to be in, my goodness, a severe excess intake for a few days in a row before the body really starts storing stuff as fat. So tell me if you want to unpack that when the plane. I really love this question.

Tommy Welling: [00:15:11] Yeah, so do I. And, you know, it's it's going to vary from day to day and exactly what we what we eat. But in general, we can kind of think of it like our our long term fat stores are changing from from hour to hour based on what we just ate and how much energy we're spending as well. But, you know, we don't typically gain pounds of fat at a time. Typically it comes and goes and grams and ounces, small little fluctuations as we because you can't just eat exactly three to the next meal. Right. Like, you can't you don't know how many calories you need for the next five.

Dr. Scott Watier: [00:15:49] Right. Too complex of an equation to track. That's specifically right over the course of days to weeks. It's like your body's doing so much with it.

Tommy Welling: [00:15:57] Yeah. And your body doesn't care exactly how many calories you're bringing in. It just says, OK, well, we can't get rid of this, so we need to sort of out. And then when you start to deplete your glycogen, you go through those and you're you're in a little bit of ketosis. You can start to burn off some of those brands and ounces and eventually pounds of fat as well. So so we're always in a state of fluctuation there. But the point for her question, I think, is that it is going to take time. It would take time off of overeating, overconsumption, taking in more calories than you can actually burn through to to start accumulating those those ounces and pounds back as long term fat stores. So so there's so not to not to be too concerned with with my new fluctuations in the scale over the next couple of days afterwards. Right.

Dr. Scott Watier: [00:16:47] Yeah. And that's what she says to definitely a better way to think about the weight fluctuations. So most of it is going to be glycogen water, but the consistency of the fast cycling. So stacking. The Farson varied fast times on top of one another is going to keep your glycogen low, which is going to allow your body to get to those fat stores more effectively. So it may take multiple days of excessive intake to increase body fat, but it's also going to take multiple days of staying on track to reduce body fat. So I love your perspective here, Vicky, and I love your question to the group, because it really opened up kind of a broader conversation of how to look at it, but also physiologically what's truly happening, unless you consume thirty five hundred extra calories on top of the on top of it all, it's still not going to happen immediately. So I love the ability to have that flexibility. And no, you know, there are non scale victories and that's why I love the PADI conversation. Losing weight should never be the only marker. So I appreciate the question, Vickki, appreciate the perspective.

Tommy Welling: [00:17:51] What you just said there was consistency is key. And whether you want whether you're going to see change, good change or bad change to happen, it's going to require consistent, either consistent, good or bad or consistently sticking to your fasting schedule. And on that way, one way or the other. Choose your heart and choose which way you want the scale to move to love it.

Dr. Scott Watier: [00:18:18] All right. Another question here coming in from Thompson, twenty four exclamation point. This came in on June 9th from thank you for the five star review. By the way, on the podcast, we'll doing a nomad and walking every day. Help, I think I meant to say walking every day after work. And I just want to quote something here. It's called low intensity. Steady state cardiovascular activity is the most ideal exercise for all human beings. Now, that's a broad statement. So is resistance training and weight training good for everyone? Yes, but building lean muscle and putting strain and stress on our muscles and ligaments increases our bone density. And you can look at different populations, the level of activity of their elderly as they go into the later decades and their overall health metrics. And there's all these correlations, but low intensity, steady state cardiovascular activity is simply walking. So we did an entire, I think, episode, maybe an episode and a half recently on how beneficial walking is. So simply just walking thirty minutes to sixty minutes per day and then you add on top of it, walking post meal will has been shown to drastically decrease your blood sugar spike and then your need for your body to produce more insulin, which is what fasting really gets to the root cause of the weight gain in the weight loss resistance and the yo yo dieting and all that kind of stuff is getting to not just the calorie side of the equation, but also addressing the hormonal side or the the controllers of the fat storage versus fat burning, which is that insulin and insulin resistance.

Dr. Scott Watier: [00:19:54] So if you're new to the podcasts and some of the stuff is like, what are these guys talking about? Go back, scan the titles, listen to some more episodes. If you want a basic fasting schedule, you can go to our website and sign up for a newsletter. The Fasting for Life Dotcom. You can get on our newsletter, you can get the Fast Start guide, and it'll just show you a couple of basics and some different terminology that we use. But I really appreciate this question. Thompson twenty four exclamation point. Yes. Oh, mad and walking can be a very good strategy for a ideal start to your weight loss and health journey.

Tommy Welling: [00:20:32] Yeah, that is a phenomenal place to start because with one meal a day.

Dr. Scott Watier: [00:20:36] Right. I didn't want to die. OK, yeah, I meant it. And then I just skip right over it.

Tommy Welling: [00:20:40] When you remove those snacks and those additional eating or feeding opportunities during the day and even the breakfast and the lunch, you could literally go from five, six, seven, eight insulin spikes per day down to one and put on top of that like post meal walking as a consistent thing. And when we we went through some of the numbers on that, we could see like a fifteen to up to maybe a thirty or forty percent reduction in the insulin load, depending on the situation and the intensity of the walking and all that kind of stuff. But that's, that's, that's phenomenal. So absolutely. I agree.

Dr. Scott Watier: [00:21:15] Yep. Love it and do that for two to four weeks and see how your body responds and then report back. Let us know. Appreciate the review. Appreciate the question. Another one here. We had come in from hashtag Zisk Cold. This came on March 30th. Thank you again for the five star review. The love it. Absolutely. Appreciate you listening. I appreciate all of you listeners as we just hit a huge milestone with half a million downloads. So just incredible timing. Just shout all you guys that listen, we can week out. I definitely love and appreciation, too. We had no idea. Keep reviewing. Keep sharing. That's apparently tells Big Brother Apple podcast or whatever that we're doing something that people like. So we enjoy doing it, so we like our voice to be heard, so appreciate that hashtag. XIII's Cold said found the podcast. Quick question. Fasting tends to exacerbate my Raynaud's syndrome. Is this the coldness Dr. Fong mentions in his book when he discusses calorie deficit diets? Do all those experiences during fasting? What can I do to help? If so, thanks. And keep it up. So. This is a a question that is potentially a little bit out of our scope in terms of a medical diagnosis like Raynaud's, but I want to give a couple thirty thousand foot things here directly to your question. No, I do not believe and I think, Tom, you're in agreement that this is not the coldness that Dr. Fong is mentioning when he talks about in his book. Dr. Fong is talking about your body. Will puts it a little additional stress on on your on your adrenals and your body doesn't have that food that it's burning off. So the the non exercise I always forget the acronym Nete

Tommy Welling: [00:23:03] Non exercise activity thermogenesis.

Dr. Scott Watier: [00:23:05] Thermogenesis. Your body's not burning off that extra. It's not having to go in, burn off that food and that thermic effect of food. Right. So you don't have that thermic effect of food either. So your body is literally, you know, it just it's not it's not burning. So the body temperature will drop where Raynaud's is a very specific condition that has many different causes, can be medication induced. It can be cardiovascular blood circulation. There can be some nervous system components. There can also be thyroid involvement, all of these different things. So there's probably a big rabbit hole to go down there. But this question coming from someone that has a. My encouragement is there's really no additional harm done by fasting unless it's making it uncomfortable, where it's like I just can't continue to do this. So again, it's really that disease process of the blood vessels, which is really hyper responsive to colder stress. So your body temperature coming down may be the thing that's triggering it. We have had a few people in the different fasting communities that I'm a part of where I've seen that things like this have actually improved over time. I don't know if you have any insight into that timing, but I've seen it where I was like, yeah, my inflammation is down. I feel better, my circulation is better, my blood pressure level down those types of things. So my encouragement to you would be, first of all, no, it's not the cold the doctor is referring to. And what I would do is really focus on healthy circulation, so healthy, nutrient dense foods that will support healthy circulation, maybe have a conversation with your provider and just get some more perspective. But also, if you really want to adopt fasting and you're seeing results and this is the only thing that's holding you back, try to just gradually increase your fasting schedule where if you typically experience the symptoms at 20 hours, then just hang out at the 18 to 19 hour mark for a few weeks and then add an hour or two over the next couple of weeks and just kind of see how it goes.

Tommy Welling: [00:25:12] Yeah, that's great advice. And to piggyback, where you asked if I if I had any support and feedback on there or inside, rather the the health of your cardiovascular system and your nervous system, all those all those markers that that determine that tend to be we have reviewed literature that tends to show improvement based on on fasting and fasting results. So bringing the weight down and utilizing fasting to improve those other blood markers tends to have a an improvement on things like cardiovascular health and and nervous system health as well. So when we when we look at insulin and the long term effects of pre diabetes going into insulin resistance and diabetes, those things tend to. Reverse or or get better with with fasting over time, and those those are the same kind of things that could make those symptoms worse in something like Raynaud's or something else like that.

Dr. Scott Watier: [00:26:11] Yep, yep, yep. So difficult question to answer. Might not be the direct answer that you were looking for hashtags this cold, but do appreciate the question. Hopefully a little bit of additional perspective. And, you know, as as you and I talked, we have started in the round when when we first started down the fasting pathway, relying on Dr. Fong's experience as well, has been a game changer for us. A couple of years ago when we when we stumbled while you stumbled upon fasting and then shared it with me. So let's move on to the last question today. And this kind of goes with the the question we answered, as well as about Omayyad. And this question is from. Lindsay LNC, Why Fox, Lindsay Fox, and this came in on May 18th, again, thank you for the five star review she titled Inspiring and Insightful. So thank you so much for the positive feedback. And there's a little bit of back story here, how she found fasting and came to fasting in a in a position where it's like the only lifestyle change she hadn't tried due to some health related issues and losing the same five to 10 pounds, which is so relatable for so many people.

Dr. Scott Watier: [00:27:25] For some people, it's more some people it's 20 to 30. But after listening, she started to do the twenty four hour fast and started reading the books by the aforementioned Dr. Fong and surprised how easy it was feeling. Less bloated looking looking forward to the future. But the one nagging question was, you know, she outlines the fact that counting calories doesn't work. Well, it does work, but it only works for half of the equation. We need to take into the insulin side of the equation and the hormone side of the equation. If you have some insulin resistance, it's more difficult. And the concern comes from but if I'm only eating one meal a day, am I getting enough nourishment for my body? And she tried logging on Omayyad in my fitness pal, and she even admits that habits really hard to break and it wouldn't even register because she was under a thousand calories. So is it safe to eat less than a thousand calories every day? So there's a lot to unpack here, Tommy, but I really like the question,

Tommy Welling: [00:28:28] Yeah, so do I. And I had the same the same thoughts, the same concerns when I started agreeing. And honestly, it's it's what kept me from just intuitively figuring out fasting for all those years. It was like, no, well, I need to get these certain number of calories. And I have an exact number that I'm that I'm trying to hit here. Right. And that's the that's the number for me. And there should be enough of a calorie deficit to actually lose weight over time. But you know that that didn't work. And it turns out that's because as we get insulin resistance, the equation of it changes. And depending on what we're eating, the the way our body actually treats those calories changes to. So to to more directly get to the answer here, when when we are looking at something like a one meal a day, like an omen, it's it's not about getting in a maintenance number of calories every single day. It it would be to get in the proper nutrition that we need while also maintaining a calorie deficit that's going to allow us some time to pay back some of our caloric debt that we've accumulated over time. So if you have 20 pounds to lose there, there needs to be some time to actually burn through those calories that we've stored as long term fat. So that is going to take some time. But this also is not about just having one meal a day or just having one thousand calories, you know, forever. Right.

Dr. Scott Watier: [00:30:00] Yeah, and that's so I always like to use the example of the longest ever recorded fast. Three hundred eighty plus days, right. So, you know, taking a multivitamin and that opens the conversation about what? About those those essential amino acids or essential omega acids or things like vitamin D. So taking a multi vitamin plus eating a nutritious, nutrient dense plate. So this is something the rabbit hole I've gone down recently. Tommy, when we talk about the insulin friendly lifestyle. Right. So the difference between using fasting to help reduce cravings and lose weight and balance hormones versus low and slow caloric deficit type, eat less move more approach with fasting. As long as you're getting quality protein sources, you're getting nutrient dense foods. You're not relying on the highly processed, ultra processed, store bought restaurant prepared foods. Then you should be getting a pretty good nutrient dense profile. But, you know, going down that rabbit hole, the insulin friendly foods, the foods that spike insulin, the least like, for instance, like avocado oil. Right. Has pretty much no real effect on the insulin level itself, which is the chemical that raises the hormone that raises in the body to help your body process the fuel that comes in and that converts into sugar or glucose. So the reason I bring up nutrient density is as long as you're, let's say, taking a multivitamin, eating a balanced plate, we don't eat a lot of fish in this family. My wife doesn't like it. So I always supplement with fish oil, never mind for the cardiovascular benefits and the brain benefits, but for the anti inflammation benefits. So I will typically personally do a vitamin D three. I'll do a fish oil, I'll do a multivitamin and then really just focusing on making sure I'm getting a lean quality protein source, fruits and veggies and any non more natural sources of carbohydrates like sweet potatoes, brown, jasmine, rice is those

Tommy Welling: [00:31:55] Types of things. Yeah, great points. And I think I think to round out the discussion, it's it's OK to

Dr. Scott Watier: [00:32:05] Use Mohmad

Tommy Welling: [00:32:06] Strategically. It's OK that it doesn't have to be every single day. I do dinner every single day with the exact same meal. Right. Like the body loves to be in a state of comfort, a state of homeostasis. So I mean, we get used to anything. Even if you do the exact same exercise regime or anything else, you're going to become very efficient at it and become accustomed to it as well. So some mix things up, do some shorter fast, some longer fast in there as well. And that can just be one of the tools in your tool belt. And that's that's exactly where the challenge actually came from, is helping those different tools that you need in your fasting tool belt to to get past just the one meal a day level, get to the next level and keep going towards long term results. And that gets us back to dupatta where now she's in this position planning for her vacation. And that's going to take some some long term tools that that she's gained over the last

Dr. Scott Watier: [00:33:02] Month or so. Kind of what is maintenance look like at the end? Well, how do you how do you want to. My dad always says mountains more than one way to skin a cat. I don't know what that means or where that comes from. And I whenever I bring it up, you always cringe when I say, man, I need to Google that or stop saying it. But you can get there a bunch of different ways, right? So doing all that is a weight loss strategy. Fantastic. Going past mad for short periods of time and then coming back and having days with more food, fantastic balanced plate multivitamin, getting some movement. And I really like how this how today's Q&A kind of rounded out with the different perspectives on the short term scale wins and then the long term vision. So every time I see what that being said, I want to wrap up today's episode. Such great questions, such great conversation. We got to talk about the challenge that's coming up, which we're excited about. We're going to be delivering that on July twenty fifth through the thirty. First, you can go to the show notes, click the link, you can go to our website, Deforesting for Life dot com for more information as well. Tumi, as always, thank you, sir. And we'll talk soon.

Tommy Welling: [00:34:05] Thank you. 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 Dotcom and sign up for our newsletter where you'll receive fasting tips and strategies to maximize results and fit fasting into your day to day life.

Dr. Scott Watier: [00:34:21] Why are you 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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