Digest

This podcast episode features hosts Jen and Sherri discussing their personal health updates and enjoyment of baseball season. They delve into intermittent fasting, addressing listener questions about persistent hunger even when fat-adapted, potential nutrient deficiencies causing hair loss and feeling cold, and the impact of coffee on fasting. The hosts emphasize the "study of one" approach to fasting, the importance of clean fasting, and potential links between past trauma and eating habits, particularly night eating. They also share listener success stories and motivational strategies like "Think, Feel, Do," and promote coaching services and a whole foods approach to eating.

Outlines

00:00:00

Introduction to Fast Feast Repeat and Health Updates

Hosts Jen and Sherri introduce themselves and the podcast's focus on intermittent fasting for life, clarifying it's for educational purposes. They share personal health updates, including Sherri's congestion and Jen's voice issues, and discuss recent weather changes.

00:02:46

Personal Anecdotes: Baseball and Sports Enthusiasm

Jen shares her experiences attending cold baseball games and developing an interest in the sport, recounting a story about being a bat girl. She also touches on her family's connection to baseball and her brother's role as a team manager due to health reasons.

00:07:10

Planning an Intermittent Fasting Cruise

Jen and Sherri announce their plans for an intermittent fasting cruise in late July 2027, currently working on dates and cruise line selection, with a website page to follow for sign-ups.

00:08:27

Listener Success Story: Adapting to Fasting Hunger

Olivia shares a humorous story about her husband's initial struggle with hunger during fasting, describing it as a "super villain" phase before adapting and activating his "superpower," highlighting the adaptation process.

00:10:16

Listener Q&A: Weight Loss, Aging, and Persistent Hunger

Sally, nearing 70, discusses her successful 35-pound weight loss through intermittent fasting and asks about persistent hunger despite being fat-adapted, emphasizing exercise alone wasn't sufficient.

00:13:25

Addressing Hunger and Potential Causes

Jen and Sherri discuss Sally's hunger, suggesting possible causes like allergy pills, food choices, or insufficient intake, and differentiate between physical and mental hunger, stressing the importance of a clean fast.

00:18:03

Listener Q&A: Hair Loss, Feeling Cold, and Fasting Concerns

A listener inquires if hair loss on arms/legs and feeling cold, even in Florida, are related to age or fasting.

00:18:08

Potential Under-Nourishment and Medical Advice

Jen and Sherri express concern that the listener might be under-nourishing themselves, linking hair loss and feeling cold to potential nutrient deficiencies (iron, B12) or thyroid issues, advising a doctor consultation.

00:20:27

The "Study of One" Principle in Fasting

The hosts emphasize that intermittent fasting is a personal journey ("study of one"), stressing the importance of listening to one's body and adjusting fasting windows accordingly.

00:22:51

Listener Q&A: Nausea During Fasting and Coffee's Role

Regina experiences nausea around the 14-hour mark of her fast, previously not an issue, and asks if this signals fat burning. Jen advises examining her "clean fast," particularly her coffee, for additives, and considers stress and hot showers as factors.

00:26:20

Evolving Motivations for Fasting: "What's Your Why?"

Virginia shares how her motivation for intermittent fasting shifted from weight loss to guilt-free enjoyment of food and maintaining health, highlighting the evolving personal reasons for fasting.

00:30:57

Listener Q&A: Clarifying "Clean" Coffee Brands

A listener questions if Black Rifle Coffee with tasting notes breaks their fast and seeks clarification on definitively "clean" coffee brands. Jen explains tasting notes are marketing but advises caution with certain coffees that might trigger a response.

00:35:56

Listener Q&A: Night Eating, Trauma, and Sleep Issues

Nighteater struggles with persistent night eating, potentially linked to past trauma and fear of sleep, finding daytime fasting effective but nighttime urges disruptive.

00:41:22

Addressing Night Eating and Trauma with Support

Jen and Sherri discuss Nighteater's challenges, suggesting therapy for trauma and exploring physiological reasons for hunger if underweight, emphasizing healing and healthy coping mechanisms.

00:48:21

Coaching Services for Clean Fasting Success

Sherri promotes her coaching services, highlighting her success in guiding clients to achieve clean fasting and overcome challenges with a supportive and direct approach.

00:50:13

Tweak of the Week: Embracing Whole Foods

Mary shares her positive experience transitioning to a whole foods approach after keto, finding discipline, ease, and sustainable results by avoiding ultra-processed foods and listening to her body.

00:51:44

Motivational Strategy: The "Think, Feel, Do" Method

Carrie's strategy involves pausing during slip-ups to reframe negative thoughts into positive affirmations, aligning mood and actions to support goals.

Keywords

Q&A

• What are the potential causes of persistent hunger even when fat-adapted?

  Persistent hunger can stem from various factors including taking allergy pills that increase ghrelin, consuming foods the day before that trigger hunger, insufficient calorie intake, or mental/emotional hunger rather than physical hunger. Ensuring a clean fast and adequate nutrition within the eating window is crucial.

• How can nutrient deficiencies affect the body, and what should be done?

  Nutrient deficiencies, such as low iron or B12, can lead to symptoms like hair loss and feeling cold. Thyroid issues can also contribute. It's recommended to consult a doctor for a full thyroid panel and blood work to check iron and B12 levels.

• Is it possible for coffee to break a fast, even if it's black?

  Yes, while 100% black coffee is generally considered safe for fasting, some individuals may react to specific brands due to perceived flavors or mouthfeel (like creamy textures in Nitro Cold Brew or Nespresso). Instant coffee and bottled coffee products often contain additives that break a fast.

• How can past trauma influence eating habits, especially at night?

  Past trauma, particularly related to safety and sleep, can lead to psychological coping mechanisms like night eating. This can become a deeply ingrained habit, even if it disrupts sleep and isn't driven by physical hunger. Therapy, especially for trauma, is often recommended.

• What is the "Think, Feel, Do" strategy for managing slip-ups?

  This strategy involves identifying an unhelpful thought during a slip-up (e.g., "I am a failure"), sitting with the feeling it evokes, and then consciously shifting to a more helpful thought (e.g., "I can get back on track"). This mental reframing influences mood and subsequent actions.

• Why might someone experience nausea around the 14-hour fasting mark?

  Nausea at this stage could indicate the body is struggling to switch to fat burning, or it might be related to what's consumed during the fast (even seemingly clean coffee), stress, or a hot shower. Examining the fast's cleanliness and potential external triggers is advised.

• What is the significance of "tasting notes" on coffee packaging for fasters?

  Tasting notes are primarily marketing descriptions and usually do not break a fast if the coffee itself is 100% pure. However, if a specific coffee with certain tasting notes causes a hunger response, it might indicate a personal sensitivity or a cephalic phase insulin response.

• Can exercise help with hunger pangs during a fast?

  Yes, short bursts of brisk exercise, like running stairs or marching in place for 5-10 minutes, can help the body "flip the switch" to fat burning, potentially alleviating hunger pangs and improving blood sugar balance.

Show Notes