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Six Miles To Supper

Author: Kayla Cox

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Six Miles to Supper is about how to lose weight and keep it off. I personally used intermittent fasting and walking 6 miles a day to lose 80 pounds and keep it off. I want to share my journey, including tips and tricks I've found along the way, to help encourage others to reach their goal weight.

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.
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Perfectionism is a dangerous enemy on the weight loss journey. In this podcast, we're going to talk about how to defeat it.  The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted https://amzn.to/2QjgUJ4 The Laid Back Guide to Weight Loss Maintenance: https://amzn.to/3RUTT1p Overcoming Weight Loss Obstacles: https://amzn.to/3PJD6M4 Intermittent Fasting Workbook: https://sixmilestosupper.com/workbook/ Private coaching with Kayla: https://sixmilestosupper.com/coaching Courses with Kayla: https://sixmilestosupper.com/course Overcoming Weight Loss Obstacles: https://amzn.to/2R1EVqA
In today's episode, I outline my manifesto: the things I believe about food, exercise, and fasting, as they relate to weight loss. For the text version of the manifesto, visit this link: https://sixmilestosupper.com/the-six-miles-to-supper-manifesto/  The Laid Back Guide to Weight Loss Maintenance: https://amzn.to/3RUTT1p Overcoming Weight Loss Obstacles: https://amzn.to/3PJD6M4 Intermittent Fasting Workbook: https://sixmilestosupper.com/workbook/ Private coaching with Kayla: https://sixmilestosupper.com/coaching Courses with Kayla: https://sixmilestosupper.com/course The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted https://amzn.to/2QjgUJ4 Overcoming Weight Loss Obstacles: https://amzn.to/2R1EVqA
In this interview, I talk to Justin Dorff, an intermittent fasting coach and YouTuber who lost 50 pounds in 2.5 months with extended fasting. Connect With Justin: On YouTube: https://www.youtube.com/channel/UCzNboS4xv0CekKBs_K3CLGw Facebook: https://www.facebook.com/justin.dorff.5 Signup For Justin's Newsletter: https://mailchi.mp/maxeffectfitness/newsletter-registration The Laid Back Guide to Weight Loss Maintenance: https://amzn.to/3RUTT1p Overcoming Weight Loss Obstacles: https://amzn.to/3PJD6M4 Intermittent Fasting Workbook: https://sixmilestosupper.com/workbook/ Private coaching with Kayla: https://sixmilestosupper.com/coaching Courses with Kayla: https://sixmilestosupper.com/course The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted https://amzn.to/2QjgUJ4 Overcoming Weight Loss Obstacles: https://amzn.to/2R1EVqA  
In today's episode I'm giving an update on my hiatus from this podcast and YouTube channel, my modified media fast, the projects I completed since we last spoke, and a look at what I'm thinking about for 2024. (:  Links to the various and sundry things mentioned in this episode: My Newsletter Julia Cameron's The Artist's Way on Amazon The Laid Back Guide to Weight Loss Maintenance Overcoming Weight Loss Obstacles The Swamps of Dorscha (Book II in the Forgotten Portal series) Intermittent Fasting Workbook Slow and Steady Success Academy Become an Insider on Youtube Discord Server Subscription Video: Intermittent Fasting During the Holidays Interivew on Justin Dorff's Channel   AI Generated Transcript of this Podcast Episode Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over £80 with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. On this episode, we're going to talk about all the things I've been up to since I've been on hiatus from this podcast.   First of all, I would like to say I'm sorry, I forgot to update you and let you know that I was on hiatus from this podcast. I realized today as I was going through the last podcast that I recorded, I really listened to it because I thought, surely I said, you know, I'm going on hiatus, but I didn't do that.   So if you are not subscribed to my newsletter and you don't watch my YouTube, you might have been wondering where I was. And by the way, if you'd like to subscribe to my newsletter or if you're interested in any of the things that I'm going to be talking about, you can find the links in the show notes for this episode.   The newsletter is really the best way to kind of keep up with what I'm doing because there are so many different places where I'm active that is easy for me to forget to update one. So in mid-September, I started looking around at my life and looking at, you know, how things went this past year and kind of thinking about what kind of direction I wanted to head in 2024.   And I realized I had all these projects that were sitting there, unfinished things I had been working on but had never really, you know, got them to the finish line. And so I thought, you know, I really want to finish these things by the end of the year. I knew that I couldn't continue doing the same schedule I had been doing and still try to finish these things.   I had already tried that and it had not worked. And that's the definition of insanity. Doing the same thing over and over again and expecting a different result. So I decided to go on a modified media fast. So if you've never read the excellent book by Julia Cameron called The Artist Way, you may not know what a media fest is, but a media farce is basically taking a break from consuming other people's creativity.   Now she recommends a seven day strict media fest, meaning for seven days straight, you don't read anything written by anyone else. You don't listen to music. You don't consume anybody else's creativity. And and it's a very great exercise. I highly recommend it to anybody. But I knew that that kind of strict fasting wasn't going to be sustainable for the amount of time that I guessed that this was going to take.   Now, I was a little bit wrong in how long I thought this media fest would go on. I thought really I would be done. Maybe, you know, after a month and then after I kind of got into it, I thought, well, maybe it'll be more like Halloween. As it turned out, it was mid-November before I was finished. And quite frankly, I'm still trying to get caught up and really restarted back on those things that I wanted to do.   For example, this is the first podcast episode I've created since the Media Fest was over. So what was I doing on the media Fest? How did I do it and why did I do it? So the way I decided to modify it fast, which is very much like how I modify regular fasting for weight loss purposes. You know, for me I was thinking about long term, okay, you know, I think this is going to happen for at least a month, maybe longer.   So what can I really stick with? Because sticking with it was a lot more important to me than, you know, having super strict rules and trying to be a perfectionist. So I decided for myself that Monday through Saturday, I was not going to consume other people's creativity just in general. That meant no reading except for the Bible and the Phillip Clear.   I didn't allow myself to listen to any podcast or watch any YouTube videos or watch any kind of TV or anything like that. The only exceptions to that were on date night and on Sleep on the Couch Night, which is the family movie night we have on Saturday nights. At that point, I would, you know, watch a movie with them.   And then on Sunday, I would just I wouldn't seek out creativity from other people. But if it happened to be on, I would watch it. So, for example, if my husband flipped on the TV on Sunday, I would sit there and watch it with him because it was important to me to spend time with him and not to just like leave the room because he wanted to watch TV.   And I also went on hiatus from creating new topical videos for YouTube and for creating podcasts for this podcast. So I did continue to do my weekly lives for my YouTube members on Wednesdays at noon, and I do one also just for the general YouTube public on Fridays at noon. And so I did those. I continued to those and I continued to do the vlog for members.   Also, but I didn't create other types of topical videos because, you know, the vlogs are unedited and so are the lives like alive. I just sit down, do the thing and then I'm done. Same with the vlog, just record it. I don't edit and then I just, you know, pop it on YouTube. But when I do a topical video that that's like a lot more work, you know, like I have to rehearse it, I have to outline it.   I have to be, you know, I have to go through it a lot and then I record it and then I edited it and then, you know, it's just this whole big long process. So I knew that I could continue to do those things, but that if I tried to do the topical videos and things like that, I would just not get done with these other projects so that those were my rules.   So I did this because I knew that if I did not create this kind of set of rules for myself, I would just never finish these projects. And these projects were important to me for various reasons. So let's talk about the projects I did and what that looked like. So the first project was finishing the laid back guide to Weight Loss Maintenance.   This is a book that I actually started in May of 2019, so four and a half years ago. So I had just written The Laid Back Guide to Intermittent Fasting and a very kind reader reached out and they had really enjoyed the book and they said, You know, the next book you should write is a book on maintenance because nobody writes books about maintenance, you know, And so I think that's what you should write next.   And I thought that's yeah, that's a really great idea. But I was totally intimidated by the idea of writing a book about maintenance. And also I felt like I needed more experience with maintenance. I felt very confident about weight loss itself with intermittent fasting, but I felt like, you know, I need to experience more of the maintenance because maintenance is where I always have failed.   Now, at that point I had maintained my initial £65 loss. I had done that for a year before I lost more weight. But then, you know, there was that year where I was losing more weight and I kind of felt like that didn't quite count as maintenance because when you're actively trying to lose weight, that's a different process than just trying to maintain your weight loss.   So I thought, you know, I really want to I want to maintain for a while longer before I really work on this book. So instead, I wrote another book called Overcoming Weight Loss Obstacles. And then I thought, I'll just put the maintenance book on the backburner. And so then I went back to it. After a while, I finally thought, you know, I feel like I could start writing this book again.   But I just kept working on it and working on it. And then I got it earlier this year in to kind of draft format, you know, like I felt like the the format was basically where I wanted it to be. But the way I write a book is basically I sometimes I outline, but then I kind of write the first draft and then I'll let it sit for a while and then I'll reread it and then I'll do a second draft.   And then more and more and more drafts until I finally get it to where I want it to be. And then at that point, I will read it out loud over and over and over and over again until I feel like it's exactly what I want to say. Or at least it said in the best way I know how to say it.   And then then I'll do all the other parts of publishing it, which is, you know, for me, because it's self-published, I, I then need to do the cover art and then put the thing out on KDP and which is Amazon's publishing platform. And so and also it is currently available on Amazon. And then later on I'm going to have it on other platforms as well.   After I finished the maintenance book, I went on to my next project, which was to redo the Overcoming Weight Loss Obstacles book cover. When I first put it out, it was just a text based cover and it was just what I could do at the time. You know, I really wanted to get the book out there. And so I, I sent it out there with a text based cover.   But over time, I just had this idea of something that I wanted to put on the cover. And it was kind of intimidating because I knew I wanted to draw it and I wanted to relay the message, and I had the idea that I would make it look like Sisyphus, you know, pushing the boulder up the hill. And so I started sketching it out and I had been working on this, yo
In this episode I talk about the importance of autonomy when practicing intermittent fasting for weight loss.  An AI generated transcript is below.   Links: Private Coaching With Kayla Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM. Begin AI Generated Transcript Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over 80 pounds with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. In today's episode, we're going to talk about the importance of autonomy with intermittent fasting. I recently read a really good book on motivation called Drive by Daniel Pink. And in that book, he talks about motivation and what are the ingredients that need to be present in order for motivation to occur. And he says it comes basically down to three elements autonomy, mastery and purpose. And in today's episode, we're going to just focus on the idea of autonomy. Autonomy comes from two Greek words Otto's meaning self and numerous meaning law. When you put that together, all it really means is when you have autonomy, you are governing yourself, you're giving yourself rules, and then you are following them. And if you don't feel like you have autonomy, then you lose motivation. In other words, when you start to feel like other people are in control of your weight loss journey or they're in control of your fasting, you're going to feel less in control. You're going to feel like you don't have autonomy and then you're going to lose motivation. So it's important to listen to how you are feeling on the weight loss journey and to, you know, like if you ever start to feel like you're not in control, that's a red flag. And so I'm going to go through a few areas where I feel like a lot of us can start to feel like we don't have autonomy. But really, this is an illusion. Ultimately, you are in control of every single aspect of the weight loss journey. So let's talk about the fasting window itself, because that's where a lot of people have trouble. Ultimately, you are in control of what you allow yourself in the fasting window. But too often it can be, you know, a thing where maybe you've heard like, oh, well, you can't have anything at all, or you're not allowed to have a mint, or you can't have gum or you can't have cream in your coffee. And then you can think that that rule is forcing you to do something you don't really want to do. But the truth is, it is your choice whether to adopt that rule for yourself or not. It's a trap to adopt that rule for yourself and then to feel resentful of the person who you got the rule from. The truth is, there is no intermittent fasting police. So if you want to have cream in your coffee or you want to have a piece of gum or you want to have a spoonful of peanut butter in the fasting window, because that's what gets you through it. That's okay. You also have autonomy in the eating window. You get to decide what to eat and what not to eat and how much to eat. If you want to eat higher calorie kind of foods or things, you know, have a lot of sugar, a lot of salt or a lot of fat, you can do that. You're in control of every bite that goes into your body. And yet sometimes you can start to forget that, you know, you might think the other people are forcing you to eat a certain way, but that's simply not true. If you want to be low carb, be low carb, but understand that that's your choice. It's not anybody else's. Also, you are in control of how often you eat. If you want to eat three or four different times, and that still makes it so that you have the appropriate amount of food going into your body. Then you'll still lose weight. You're in control also of what time you fast and for how long you fast. You know, like if you want to do a second eat, great. If you want to do a 15 nine, you can do that. You can, you know, put all your eating in the morning or you can do all your eating late at night. It doesn't really matter. You're in control of that. It's also up to you how many days a week you're practicing fasting. You know, some people do it seven days a week. Other people do it five days a week. Some people do it three days a week. It's all about what you can stick with and what works in your life. It's also in your control. How often you take the day off. For whatever reason, you get to decide what an acceptable reason is. The thing is, people can get into your head, you know, like if you listen to one fasting person and they're all about clean fasting and they tell you absolutely, you can't have even a single bite of anything and can never have any kind of calories at all. And if you ever, ever, ever do it any differently, then you're doing it wrong. They can get in your head. And I mean, right now I'm in your head and I hope that you remember that just because something worked for me, just because, you know, I like Matt and I like I like dirty fasting. That isn't necessarily mean that that's the right path for you. You have to decide what will work in your life If you ever find yourself thinking like, Oh, other people are in control, other people are making you eat this certain way. Just understand that that can lead to some, you know, really interesting kind of behavior that will make you gain weight, you know, because you may start to eat out of a sense of rebellion. I know I certainly did this on various diets. I would start to really be resentful that, you know, some doctor in some book was telling me that I couldn't eat bread and that kind of a thing. And and so I would rebellion step. And ultimately, that did not serve me. And the real change happened for me when I realized that I'm in control of every bite I take. I get to make the rules for myself. And that will eventually get the weight off my body. So I hope that you'll take a minute and think about all the different parts of your plan. And if you see an area where you feel like you don't have autonomy, I would encourage you to remind yourself that you do that. You get to control that. And if you need to make a change, you should. Thank you for listening to this episode and I'll see you in the next one. Do you want to lose the weight without getting rid of the foods you love and that you know you'll go back to eating again anyway? My book, The Laid Back Guide to Intermittent Fasting, teaches you how to practice intermittent fasting so that you lose the weight sustainably and keep it off for good. You can get the audiobook read by me for free when you sign up for your 30 day trial of Audible. The link is in the show notes, and if you've gotten value from this podcast and you'd like to let other people know about it, it'd be great if you could leave a review on either iTunes or wherever you get your podcast.   Thanks.
In today's episode, I'm talking about bad days on the weight loss journey. Here's the link I mentioned to Jocko Willink's Good speech. An AI generated transcript is below.   Links: Private Coaching With Kayla Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM. Begin AI Generated Transcript I. Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over £80 with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. Before we get into today's episode, I just want to let you know that I am offering the all access pass for my academy. So what this means is that you can pay a monthly subscription for access to all the courses inside my academy. That also gets you access to office hours with me and to a weekly group meeting that will do on Zoom. This meeting will have a topical component based on the group's needs, and I'll also be taking questions and I will answer them in depth inside the meeting. In order to get access. All you need to do is log in to the course and then go to the weekly group meeting module, which should be located in the course introduction for whichever course you're in and if you'd like to get your all access pass subscription, you can click the link in the show notes. Thanks. In today's episode, we're going to talk about bad days on the weight loss journey. Now, the thing about bad days is that when you're going through it, they're not fun. They're actually quite bad. That's why we call them a bad day. And I know that it sounds trite, you know, when when someone says, oh, well, there's always a silver lining in every, you know, bad thing. If you just look on the positive side, some good can come of it. But I have found that this is so true on the weight loss journey. I thought it might be helpful to take you through several different specific examples of my own weight loss journey to show you how you know, some of the roughest times that I had were actually the things that ended up being the best for me. And I'm just going to go in chronological order. So the first bad day I had was my I've had enough moment. Now, for those of you who have not heard this story. I got tagged in some Facebook photos back in March of 2014. And as I sat there in the bathroom, you know, I remember logging in to Facebook and I and I saw these notifications and it said, Oh, you've been tagged in some photos. And I remember thinking, oh, I wonder, well, you know, when would was that from? And that I thought, well, it's probably just, you know, just my kids because I always avoided the camera. So when I clicked on the notification, I started seeing all these pictures. I was like swiping through and I didn't recognize myself. And I remember in that moment I was so humiliated. I was embarrassed. I was really angry at the person who had posted the pictures. I was angry at Facebook for having the stupid tagging feature. I remember being very upset, just, you know, crying. And I remember thinking, you know, maybe my family would be better off without me. And in that moment, I called out to God. I was like, I, I need help. You know, I can't do this alone. So even though that was my low point, it was also this turning point that happened to me because it was in that moment that very, very low time when things started to change. As soon as I said that little prayer, I remember just having some clarity, just, you know, like just sitting there, things that I really had not realized until that moment I started to realize. And one thing was I realized that all this anger that I was feeling and I mean, I was blaming everybody. I was really mad at everybody else. You know, I was mad at the person who had posted the photos. I was mad at Facebook. I was mad at all the fast food companies. I was mad at all the food companies in general. I was mad at my kids because I thought, well, it was the pregnancy's that really put on this weight of the minute. My husband, because he never had to worry about his weight. You know, I was just mad at everybody. And then as I sat there, I realized I have no one else to blame. This all falls on me because I am the one who took every bite of food. I am the one who, you know, decided every day, you know, should I sit here or should I go for a walk or should I, you know, this bag of chips or should I just not? And from that day forward, even though it was by no means an overnight transformation, because you'll you'll hear, you know, how long this whole process took. But but it was the start out of doing just a little bit better with my eating doing just a little bit better with my relationships, communicating just a little bit better, taking a little bit of time for myself, you know, trying not to be resentful of things, trying to say no to people so that I wouldn't be resentful. But it all started because of one really bad day. So, you know, time rocked on and almost a whole year passed with no real progress being made, even though I knew, like, okay, I want to lose weight. I was trying to figure things out, but I wasn't really taking any action, not consistently and not the appropriate kind of action that would actually help me lose weight. I was in the gym. I had I was there like on a free seven day trial thing, and I was working out really hard. And and I realized, like, I really need to go weigh myself. And this was a very difficult thing for me to do because I had not weighed in years. I mean, I had had my third child and had not weighed. And I knew that, you know, I wasn't going to like the number, but I was pretty sure I was pretty sure the number would be like 185. I thought know, probably like 175, but maybe it's 185, maybe it's gotten that bad. And so I got up the nerve. I was like, okay, I just I need to look at that number. I've got to know. So I went to the locker room and I climbed up on the scale. And then I looked at the number and I saw £222 staring back at me. And I felt like I had just gotten socked in the gut. You know, I was I was just so embarrassed yet again about like, how far off I was in my self-perception. And so I felt really bad in that moment. It was a really bad day when that happened. But I learned something really important in that day, which was I had the power to make it so that I was never in that place again, that I was never blindsided by what I weighed, because that was the day that I'd decided, okay, daily weighing, that's for me. I just, you know, I'm going away for the rest of my life so that I always just know where I'm at with my weight. And I think that has been a huge reason why I was able to not only lose the weight, but more importantly, keep it off, because it has kept me accountable in maintenance, which is where I always struggled. About four months after I weighed myself for the first time, I had another really bad day and that was the day that I injured my back doing a deadlift. Now I had lost about £17 by that point and so I was making pretty good progress. Now, I didn't think at the time I really kind of thought, I'm not losing weight nearly fast enough. I don't really hurry up, which is one big reason why I injured my back because I was pushing myself too hard. But I remember, you know, I went to do this deadlift and I knew that it was really heavy. And you know, there was a thing in the back of my mind that said, this is probably a bit too heavy. I should wait until I can do this. Lower weight was really good form and, and then, you know, move up. But I was in a rush and I remember when I picked up the weight, it was like I saw like a snap of a white light go off, like in my vision. And so I set the weight back down and I had injured my back. And I don't know to this day, like what was the technical injury? I just knew my back hurts really bad and and I was in a lot of pain. I could not work out for several days at all. I mean, and I just kept, you know, taking Tylenol and Advil and stuff like that. I didn't go to the doctor. We were tied on money at the time, and I was just like, well, I mean, all they're going to tell me is, you know, basically just take these painkillers or whatever. And I was like, I'm not going to take really strong painkillers. And so I just decided to tough it out and so for the weeks following, I was in pain. So this is like a whole period of time, or I was just in pain. And the pain, you know, it lessened over the course of time. And then what happened was I kept trying to start working out again. And what ended up happening was I kept injuring myself because I was not ready to go back into those workouts, or at least maybe I was trying to lift too heavy still because I was still in a hurry. And eventually I got to the point where I said, okay, I really need to heal. I can't do this anymore. And at the time that felt like defeat. Not only was I in like physical pain, but I was just devastated because I thought, well, now I'm definitely going to gain weight because I can't lose weight without really hard, intense exercise. I just I had this in my mind, but this was actually one of the best things in hindsight that could have happened to me, because once I couldn't focus on the working out, I had to focus on my eating. And this was really the root of all my wei
In today's episode, I'm talking about overthinking and how to avoid it on the weight loss journey. An AI generated transcript is below. (:  Other links: IF for Weight Loss Course Become an Insider Private Coaching With Kayla Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM. Begin AI Generated Transcript: Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over £80 with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. Before we get into today's episode, I just wanted to remind you that I do have courses and coaching available. If you are interested in that, you can use the link in the description to go to my slow and Steady Success Academy. All students inside my courses have access to office hours where you can get your questions answered inside a Zoom call. And if you enroll, you can get 25% off by using the coupon code pod at checkout. In today's episode, we're going to talk about overthinking and why it's not a good thing to do on the weight loss journey and how you can stop it. Overthinking is one of those things that I think some people are just more prone to do, and I happen to be one of those people. I tend to overthink just about everything. There are good things about thinking deeply about a thing, but it really can derail your progress when it comes to weight loss. So the first place that this can creep in is when you set up your goal weight. Back in March of 2014, that was when I had my I've had enough moment. I was so ready to get the weight off and I was just determined. But it took me almost an entire year to get on the scale and finally come up with the number that I was shooting for. I didn't really know what a good thing to shoot for was. I, you know, like, I had always had trouble with my weight. I never was able to keep it off. So I kind of thought, well, I don't know. Like, is the problem that I am getting down to, you know, to overweight and then that's causing me to not be able to maintain it. Like, should I be shooting for something higher? You know, and so I would just debate these things in my mind constantly. But once I finally got on the scale and I saw the number, I thought, okay, I just need to pick a number and try to get down to it and I need to stop overthinking it and just, you know, write down a number, pick a number, write it down, and then just go about the business of trying to lose the weight. And that was the right thing to do in hindsight. The key here is that you just pick a number because once you pick something, you know, even if it's arbitrary, even if you're not really sure that that's going to be the right number. And look, any goal weight that you pick is going to be arbitrary, too. To some extent and you may not know until you get there whether it's going to be a good goal or not. It's just an educated guess. So because of that, it's better to just go ahead and pick something. Once you've picked it, then you can start moving towards it When you're not really sure where you want to end up. It's going to be really hard to motivate yourself to stop overthinking your goal weight, to sit down. You know, if you want to sit down with the BMI chart, I think that's a great place for people to start. And then just look at what a normal weight range is for you. I would pick something on the high end of normal or the low end of overweight. From what I've talked with other people and through my own experience, I'll say that's when weight loss seems to be, you know, fairly easy. It's not it doesn't take like super good consistency or a lot of restriction. On the other hand, you know, once once you get or at least in my experience, once you get down into the normal BMI, like right there at that cusp between overweight and normal BMI, that's when the weight loss really slowed down for me. Up until that point, it was about a pound a week. Once I got down to that point, it was a third of a pound a week, and that was even with really good consistency. So just some food for thought. So pick a number and go ahead and make a deal with yourself there. If you feel comfortable stopping earlier because maybe you just shot too low that okay, you can you can stop at a higher number. Or conversely, if you get down to that number and you decide I still want to lose, you know, five or ten more pounds or whatever number, then then you can move on from there. But it's important to just pick something and start moving towards it. Think of it as the good enough goal, which brings you to the next step in the weight loss journey, which is to pick out your plan. And this is the place where so many people get stuck because of overthinking. They research and research and research, and there's all this conflicting information out there. You know, if you go on YouTube or just, you know, do a Google search, you'll be able to see that there are a million experts out there with a million different opinions about which plan is best. And it can be overwhelming. It can get you stuck in inaction for years. And, you know, this is a big reason in 2014 that I stayed stuck because I was researching everything and I was so confused about everything. I was just like, you know, like I would read stuff about kiddo. I would read stuff about veganism. I would read stuff about Carnivore. I would read stuff about, you know, like don't eat sugar or, you know, other people would say, Oh, that's fine. You know, like and counting calories is the way or you've got to cycle your carbs or, you know, and there's so much information out there. The way to stop overthinking this is to break it down into a really simple equation, which is you need to burn more calories than you're consuming. Now, most people do this through a combination of eating less and moving more. And my own opinion on this is that the most important part is eating less. The moving part, I think, is very helpful for staying encouraged, having your your mental state, you know, in a positive place. But as far as just from a perspective of can you lose weight without exercise, Yes, you can. So if you're right now, if the big thing that's messing with you is like you don't like to exercise and you don't know how to get yourself to exercise, then focus 100% on the eating and just don't worry about it, because you can certainly still lose weight. When I look back, you know, I remember I spent days, weeks of just researching all this stuff, just researching, especially exercise. I was, you know, spending hours and hours at the computer thinking about these things, trying to figure out, you know, like, should it be high intensity exercise or is it better to do low state cardio or is it better to lift heavyweights or is it better to do, you know, more volume of reps but with with less weight or, you know, like there is so much stuff that I just filled my head with. Meanwhile, and sitting there not exercising and I did this for so long. I mean, I look back and I laugh at myself and I think, what on earth were you thinking? You know, like and the same with the plan, the eating plan. I would research and research and research. Meanwhile, you know, I would just be overeating constantly. So by 2015, I was I was doing more towards trying to, you know, practice intermittent fasting and things like that. I really didn't have a plan yet, though. I was doing a lot of stuff, but no clear plan again, because I was just overthinking it. I was constantly reading contradictory evidence and then changing my plan accordingly and then not really having results and getting frustrated and then changing the plan, you know, And just in truth, not really having a plan, just trying lots of stuff. One thing that kind of shifted my paradigm a little bit, it kind of helped me to call myself out on what I was doing. I remember I was reading a book and I think it was starting strength, My Mark crypto. But in it this author said that the way to lose weight, like if you're just going to lose weight, he said, eat nothing but chicken breasts for a month and let you lose £40. I can't remember the exact quote, but that was that was the the thrust of it. And in that moment I realized, you know, that's the thing. I'm not trying to like, just lose weight, Like, that's not what I'm going for. And so I was looking for the wrong thing. When I was looking, I was always, you know, looking for the fastest way to lose weight or the best way to lose weight. But that's not really what I was wanting to do. I realized when I saw that in black and white, like, Oh, this is the way that I could lose weight really fast. I knew, like if I do that plan, I will gain it. All right. That because there is no way for the rest of my life I can just eat nothing but, you know, chicken breasts. And I think it was that moment where I really said to myself, okay, so what? I'm actually trying to figure out here is how do I eat the right amount of food? Like, I'm not really interested in cutting out, you know, you know, different whole food groups and stuff like that. I just want to figure out how to eat. My plan is to help me learn how to eat the right amount of food. So January of 2016, that's when I finally wrote down an actual plan. And I remember I was just like, okay,
YouTube Live Q&A  In today's episode, I'm talking about the most important lessons I've learned in maintenance.  Other links: IF for Weight Loss Course Become an Insider Private Coaching With Kayla Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.   The following is an AI generated transcript of this podcast.  Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over £80 with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. Hey, guys, before you get into today's episode, I just wanted to take a minute to let you know about something you might not know about, which is my live Q&A, is that I do on YouTube. These happen on Fridays at noon Eastern, which for you international people, that is UTC minus four in these lives. I take questions from people in the chat. So if you have any questions, you just can join up and you know, ask your question. Usually I'm live for about an hour and I'm usually able to answer all the questions that are asked. I'll put a link in the show notes to the live and if you are subscribed to my channel, you can also choose to get notifications and then that will alert you whenever I go live. These lives are always a good time, so I hope to see you there. And this episode, I'm going to take you through my two maintenance experiences and talk about the similarities and the differences and what I've learned. I went from 220 to down to about 157 158, and that was my initial weight loss. I was really happy at 157 and I remember thinking, you know, we're coming up on the holidays. I don't really know if I'm going to be able to keep this off. It felt so easy that I wasn't really sure, you know, like would it continue to be easy or what? And so I decided to maintain and I wasn't really sure what I was supposed to do. I kind of had it in my head, you know, Is it. It was this question of is it is it like failure? If I continue to do the plan or some version of the plan, like, you know, is it kind of like graduating from the weight loss program and then you got to go back to real life? You know, this is where I had always failed. I had always gained the weight back, which was, you know, at this point in my life, I had done it many, many times. I don't know how many times I had, you know, lost weight, gotten down to a goal away and then just promptly gained it. All right. Back. So I wanted to do it right. So I made some decisions that I think were really important right upfront. And that was, first of all, I cannot go back to eating how I was eating before, like eating all day, no boundaries with food, overeating, you know, on a regular basis, snacking all the time. Those things I didn't think would be wise, you know, to do anymore. But as far as the day to day planner wasn't really sure. And so I decided to just keep the experimental mindset. And I just wanted to see, you know, like, what exactly do I need to do in order to keep the weight off another decision I made that was really important was to continue to weigh. And my idea was, you know, I'm just going to do some experimentation here. But ultimately, if my if my weight start to trend upwards into a place where I'm just not comfortable anymore with the weight gain, then I'm going to stop. I'm going to, you know, change something up and I'll lose weight. My, my, my kind of vague idea was I'll I'll just go back on the plan that I know works and so I started experimenting and I tried to keep, you know, self-aware, like, you know, what's going on. So there were days this would have been like 2016 and into 2017. I just would sometimes do, you know, homemade like I like to do. Sometimes I would do two meals a day. Sometimes I would do no fasting at all. Just eat, you know, like just be, you know, quote unquote normal, you know, just have breakfast and have lunch and have dinner. And I would even experiment with like, okay, you know, like, what if I what if I snack? You know, what? What is that like? And I really wanted to see, you know, what works and what doesn't. And a big lesson I learned that year was that my walks were important and it wasn't because of calorie burn. I don't think, you know, it was more going for my daily walks put me in a good headspace, like it just made my emotional life better. I found that I was a more patient person, both with myself and with my family, and I just didn't feel great if I didn't get out there and do my steps. So that was really the first lesson I learned in the maintenance journey was, okay, I need I need to keep active. And I found that I could maintain my weight pretty easily within like a £5 range based on my seven day average with really being pretty, pretty lax. I would say like looking back at those times. I mean, again, I wasn't practicing intermittent fasting very consist ardently as far as like I didn't have a consistent plan. I was being really lucid. So maintaining my weight between 158 and 163 was pretty easy in my experience. It didn't really require too too much thought really, as long as I kept, you know, walking like I was walking and which was six miles a day and and just keeping on weighing that, that was really easy. So then I decided in September of 2017 to start my YouTube channel, and I got it in my head that, you know, I really need to lose these last like, you know, it was at this point probably five or £6 to get, you know, into the normal BMI, which I know, you know, BMI is not perfect. It's arbitrary, quite frankly. But it was the the yardstick that I had decided to measure, you know, by and and it did kind of bug me that I was a few pounds overweight. It did not bug me as far as my weight felt great. As far as me moving through life, I felt great. My energy levels were really good. I my joints were good. I didn't I didn't feel like my weight was holding me back at all. But, you know, the idea of being on YouTube and having a journal about weight loss and being a little bit overweight, like, I just couldn't handle that. Like I was afraid of what people were going to say. And I wanted to be helpful to people like I didn't want the fact that I was slightly overweight to prevent people from learning about intermittent fasting and that kind of a thing. So I thought, you know, like, I want to do this, I want to do it for myself, but I also want to do it, you know, just to show people that it's possible to do it. And so for the next year, I went on this journey of, you know, losing more weight. And so I went back to the plan that I had used to help me lose weight. So that was eating one meal a day, walking six miles a day, and then taking a cheat day on Sunday. And I documented that process on YouTube. I just, you know, like every month I would sit down and give like a report of my numbers, what my weight did and all that stuff. And so I got down to a point by like the end of 2018 where I was like, okay, I feel like I'm just chasing a low number at this point. Like, like there was there was just nothing that was like motivating me to lose more, you know? It was just like, Why am I doing this? I kept thinking, like, what? Like why do I continue to want to lose weight? I mean, and I wasn't even really wanting to is just kind of like, you know, you need a Y, right? So I thought, you know, since I've been the type of person historically who's just never satisfied, like, no matter what the number is, it's like it needs to be one less, you know, like if I'm at 142, it needs to be 141. If I'm at 141 needs to be 140, and if 140, then I'll be happy when it's 139. So I said, I'm going to stop doing that. I'm just going to be satisfied with that number, which I had been satisfied with. 158 So so I decided, okay, I'm going to try to maintain this and so here's what I've learned since then. So that started, you know, like at the end of 2018, I think it was around September or October of that year that I decided, okay, I'm done and now I want to maintain again. And I wasn't really sure once again, like, what exactly does this mean? And I think that's where a lot of people find themselves when they get down to their goal weight. They're like, I don't know really what I'm supposed to do next. And so, you know, based on the the the things I had learned before, I knew I wanted to continue to be active, to continue to do my walks. I knew that was going to be really important. And it was definitely important to continue to weigh. But I wasn't really sure about my day to day plan. I felt kind of I was overthinking it, quite frankly, which I tend to do about things. But I was you know, I was thinking, well, you know, I know what would work. Obviously, eating one meal a day, like if I just kept doing what I was doing, I would either, you know, maybe lose some more weight or I would just maintain. And so that was an option. But then I thought, but what if, you know, what if the only reason I'm doing this is because I have this YouTube channel and people are watching me and, you know, and that created a little bit of a problem in my head because I don't want to do things like that just for the sake of doing them because I'm being watched, if that makes sense. Like, I think it's much more helpful for you guys and anybody who watches my videos, if I do my very best to act as if in my own life, a
In today's episode, Nikki Esquivel shares her 30 pound weight loss journey with intermittent fasting. An autogenerated transcript is available at the end of these show notes.  Click here to connect with Nikki on Facebook Click here to donate to Mercy House    Other links: Slow and Steady Success Academy Courses Become an Insider on Youtube Private Coaching With Kayla Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.   The following is an AI generated transcript of this podcast.  Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over 80 pounds with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. Today's episode is a crossover from the Intermittent Fasting Success Stories series I do on my YouTube channel, also called Six Miles to Supper. These interviews are recorded on Zoom, so the audio might be a little bit different than what you're used to on this podcast. Regardless, I hope you enjoy it. If you consider yourself a success story and you would like to be interviewed, please reach out to me at interviews at six miles to supper. Tor.com. Nikki Esquivel lost a £30 with intermittent fasting and she's kept it off for two years now. So thank you for being here. Nikki. Why don't you give yourself a little introduction, Tell everybody who you are and what you do. I sure. Thanks for having me, Kayla. My name is Nikki Esquivel, and I live in the Philippines. I've lived in the Philippines for ten years, along with my husband, Anthony. We run an orphanage for street boys called Mercy House X Street Boys because there are boys now. We have 17 boys in our home right now. We've had as many as 25 at times here and there. Ten years ago, we moved here from the U.S. We were just your regular typical American family. We had six children that we homeschooled. My husband worked outside and I stayed home and took care of the family. And just kind of your normal, average family that we're called to to come overseas and and start an orphanage. So that's that's me. Wow. So why don't you give us a rundown of how you have found success with weight loss? How much have you lost and how long did it take? Sure, sure. It took about a year and I lost about 30 pounds. I was not ever what you would call obese. I was probably I'm five little less than five four. So I'm not very tall and at my highest weight, I was probably about £170. So maybe by the doctors charts, I was I was on the edge of obesity. But what really challenged me to lose weight was I was just feeling so achy and old and bad every single day. When we first moved to the Philippines, it was busy and hectic and I lost some weight and I had a lot of energy. And then as we got settled into our routine with our orphanage and kind of knew what we were doing and knew the ropes, we just I got a lot more sedentary. A lot of the work that we do here involves a lot of writing of newsletters and updating our friends in the States and all of this. And so there was a lot of sitting on the computer for me and I started packing on the pounds. My husband and I started this nightly habit of having a glass of wine and some chips in our room, and it became every single night. And before I knew it, I had just put on weight and I just felt achy and uncomfortable. So that's kind of what led to the I just had to change. I knew I had to do something. Mm hmm. Right. So. So you lost 30 pounds and it took about a year. What were you doing during that time? What was your daily routine like? Well, first of all, I learned about intermittent fasting from a friend of mine in the States who. Who's a lady much older than I am, and one of the a close friend of our orphanage. I went home on a furlough and I saw her and she looked amazing. She looked thin, but just radiant. Her skin was beautiful, her eyes were bright. And I said, What are you doing? And she said, I'm intermittent fasting. And I kind of said, okay, well, that's great. And I didn't think about it again until I started to feel bad and realized I needed to do something. And I thought, what was that thing that my friend said she was doing? And I just started Googling. So the routine that I settled on is I started out slow at 16 eight, I think was my first fast and I had to take a spoonful of peanut butter in the middle of my my fast I couldn't even make my first bypass because I was so hungry, but I stuck with six eight for probably a month. And I was amazed in the first two weeks just how much better I felt. My my aches and pains started to go away. My sleep got a little bit better. Just small things of those non scale victories in two weeks time. I was already seeing those. And so about a month in I upped my my window. I made my eating window a little bit smaller and I did 18 six for a while now, now several years in, I'm in maintenance. I'm about 132 pounds, I think. I don't weigh regularly anymore, but I know when my certain pair of pants fit a certain way, you know that it's time to to do something different. So my maintenance is either 24, so four hour eating window or man, just depending on how busy the day is. And I like to eat early in the day, so I will have a window for maybe 9 to 12 or 9 to 1. You know, earlier in the day. And then I will close my window before dinner time for sure and just fast out the rest of the day with some decaffeinated coffee, helping me make it through to bedtime. So that's my my window. And I do exercise. I do walk about six kilometers. I don't know what it is in miles, but I think that's six kilometers, five days a week probably, and then two days a week of strength training with dumbbells, resistance training. Just a an hour. I'm just I'm light near. Exercise is fairly light, but it's super effective, coupled together with with my fasting program. So when you are eating in the evening window, what do you eat? I'm a I'm a mindful eater, but I'm not on any specific plan. I'm not low carb or no sugar. I've toyed with those things. I know you have to because I've listened to your podcast and I've tried temporarily and I'm just so unhappy right now. I, I like I can't have a piece of cheesecake if I'm at a gathering and there's cheesecake. Come on. You know, I'm not going to I'm not going to live that way the rest of my life. I'm more than 50 years old and I'm definitely not going to live out the rest of these years, not having cheesecake or not having so I'm mindful, but I do eat till I'm nice and full and satisfied. I focus on vegetables and protein because I know those things keep me going until the next day. And then I usually do have a little dessert at the end of each window, sometimes a little glass of wine, even though it's still afternoon, just so I don't feel deprived. And then I shut my window and I think, okay, I'll see you again tomorrow, refrigerator. And I kind of go about my day. And so you said mindful eating. I think that's really interesting. What what is mindful eating to you? Like what? How do you define that for yourself? I eat with a purpose. Like I know I need to get some fiber in my diet each day. I want to have vitamin dense food. So normally I will have we don't have good lettuce here in the Philippines. It's hard to find. So I'll use a cabbage for my lettuce and I'll cut it up and then I'll put the things on it that I know have what I think my body needs. I'll put cashews and some raisins and other vegetables, some kind of addressing that doesn't have a lot of sugar in it and just make a really big, pretty salad and eat that first. When I when I open up my eating window and I feel like I don't want to take a bunch of supplements, I just feel like, okay, I've you know, I've given myself food as medicine, and so I've given myself the things that I know my body needs. And it tasted good. But now maybe little something I want after that and I'll go for a little treat of some kind of a break before I shut my window. I'm just mindful of what's going into my mouth. I don't eat in front of a screen watching a movie or on my phone or any of that I really look forward to. It's almost like a little ceremony. I get my food, I get my whatever I'm going to drink, and I'm excited. I like to be alone. If I'm if I'm eating. A lot of times of the schedule, the kids is a lot different from my schedule. So I like to have that kind of as me times saying and just kind of enjoy my big salad and think about the day and, and and eat alone. Very good. And so you said you drink coffee during your fasting window and do you put anything in every district hit black? I just think it's like I always have even before intermittent fasting. So that was an easy thing for me. A lot of my friends struggle with that, that splash of cream, that that's stevia or monk fruit or something to sweeten it. But I really have never used anything. My dad's a military man and so black coffee was I thought, that's all you could have if we put that around the house. And so I grew to love it at an early age. So in maintenance, you said that, you know, occasionally maybe the pants get a little bit too tight. And so what do you do when you when you find yourself? It's like, huh, I think I've gained a little bit. Do you what has there been anything where you've noticed, like, oh, here's what I started doing and this is what
Become an Insider (Youtube Members) Private Coaching With Kayla In today's episode, we're going to talk about perfectionism and how it manifests with intermittent fasting, as well as some tips to overcome it.   Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.
Want to be an Insider? Check out memberships on my YouTube channel. Click here to join. In today's episode were talking about emotional eating and how intermittent fasting is such a great tool for dealing with this problem.  My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.
Mercedez Luck-Benedict lost 30 pounds and took her A1C from 7.2 to 5.8 with intermittent fasting. To Connect With Mercedez: https://mercedezlucke-benedict.com/ @mercedezlucke-benedict4043 on youtube https://amzn.to/3prnl3C Mercedez on Amazon Music Mercedez is a Pain Release Specialist Intermittent Fasting For Weight Loss Course  (Don't forget to use coupon code PODCAST for 20% off!) Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONA
Megan Tillman lost 88 pounds in a little over 6 months with intermittent fasting, specifically OMAD - One Meal A Day.  Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.
In today's episode, we're talking about counting calories and intermittent fasting: the good, the bad, and some ideas on how to educate yourself without becoming obsessive.  Calorie Burn Calculator - these can be off by 30%  Sign up for my weekly newsletter My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.
In this episode, we're talking about intermittent fasting and exercise.  Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle  ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.
Weight Loss Goals

Weight Loss Goals

2023-04-2420:541

In this podcast episode, we're talking about how to set your weight loss goals. Resources mentioned: Weight Loss Goal Worksheet  BMI Calculator  Sylvester Stallone's Rocky III diet and workouts Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle 
In this episode, we're taking a deep dive into tracking your progress on the weight loss journey.  Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle 
Click here to see Jackie's Before and After Photos. In this video, Jackie Moravek shares her experience with losing 35 pounds in 5 months with intermittent fasting. Intermittent Fasting Foodie on Youtube Jackie’s Aldi Addict Youtube Channel Jackie’s Website and Blog Jackie’s Instagram Book Jackie mentioned: Delay, Don’t Deny by Gin Stephens If you’d like to share your intermittent fasting success story, please email interviews@sixmilestosupper.com
Learning How To Fast

Learning How To Fast

2023-03-0615:13

In this episode, we're talking about learning how to fast. Anything worth doing is worth doing poorly until you can do it well. -Zig Ziglar Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle 
In this episode, we're talking about some simple rules for the eating window and the fasting window for weight loss success with intermittent fasting.  My Coffee with half and half  Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My Books (ebook or paperback) on Amazon: The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult  Get the audiobook for free with a 30 day FREE TRIAL from Audible My young adult fiction novel: Escape From Olshek's Castle 
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Comments (1)

Preeti Sharma_Career guide

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Apr 12th
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