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Learn to Eat Healthy Consistently and Joyfully

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Ever wonder what all the fuss is with this Intermittent Fasting? Is it just a trend? Is it useful? Should you do it? It is even do-able?? I will answer all of your intermittent fasting questions relating to the Eat to Live lifestyle on this jam-packed podcast. And if you want to get more support along your way with a community of amazing folks, sign up for the Waitlist to join the Eat to Live family http://www.thewateringmouth.com/family We’d love to welcome you in!

 

YouTube auto-generated transcript:

 

what if there was one thing you could do that would

 

single-handedly slow the aging process improve your

 

insulin sensitivity lower your blood

 

pressure optimize your body’s repair

 

mechanisms otherwise known as autophagy

 

or like that cellular repair

 

reduce inflammation reduce your cancer

 

risk reduce caloric intake automatically

 

and is super flexible and it even made

 

it easier for you to eat to live now i’m

 

not just talking about eat to live in

 

general here because it does all that

 

stuff too but what if there was one

 

other thing that you could sort of add

 

on top of your nutritarian eat to live

 

healthy eating that would do all that as

 

well and sort of double up on your

 

healthy properties of your diet

 

we’re going to talk all about that in

 

this episode of the watering world

 

podcast and this is intermittent fasting

 

everything you need to know

 

hi i’m sheri alberts and this is the

 

watering mouth podcast and i’m going to

 

teach you to eat to live lose the weight

 

and love the process for good

 

episode nine

 

okay so today we are jumping into all

 

things intermittent fasting now i gotta

 

give you a little disclaimer ahead of

 

time first of all i’m not a medical

 

professional so this is not medical

 

advice and second of all i’m only gonna

 

be talking about intermittent fasting

 

from an eat to live nutritarian

 

standpoint there’s a lot of other diet

 

modalities out there that use

 

intermittent fasting and i just want to

 

give you a little piece of advice in the

 

beginning here because i get this

 

question so much about intermittent

 

fasting and i think that the questions

 

come so much from the fact that when you

 

google intermittent fasting you’re going

 

to be receiving information from a ton

 

of different sources you have a ton of

 

different perspectives okay so there’s

 

going to be a lot of conflicting

 

information and i would like to say this

 

about intermittent fasting but also just

 

about your diet choice in general when

 

you choose a diet to eat in your life

 

like long term you should be choosing

 

based on longevity potential as well as

 

possibly weight loss if that’s

 

interesting but of course those two are

 

you know uh sort of tied together so

 

these are the kinds of things you want

 

to be

 

thinking about a diet for not just the

 

weight loss potential but also for the

 

longevity and the disease reversal and

 

disease prevention and all that all of

 

these things being important at once now

 

when you choose that diet what i like to

 

say is

 

we interrupt your programming for a

 

special interlude of my daughter

 

interrupting this podcast while i was

 

recording it and i just wanted to give

 

you a little heads up that i left it in

 

so that audio was going to sound really

 

weird because she came in asked a

 

question and then i thought we were done

 

but then she started making spider-man

 

hand gestures and pretending like she

 

was shooting webs at me and so of course

 

i could not let that happen and i had to

 

shoot webb’s back and she made a little

 

cameo onto the podcast if you’re

 

listening to the podcast obviously you

 

wouldn’t be able to see that but

 

um if you go to my youtube channel and

 

you watch this podcast on youtube you’ll

 

be able to see our little spider fight

 

okay back to

 

the spider fight and then

 

our original topic

 

yes love downstairs okay

 

i love you bye bye have fun

 

okay bye

 

oh we’re having a spider fight

 

come over here

 

[Music]

 

we’re having a spiderweb fight

 

okay downstairs please

 

i love you close the door when you go

 

out okay when you choose a diet

 

lifestyle choose based on these factors

 

and then just decide to be done choosing okay

 

we we’re very interested in weight loss

 

in our diets right but we should also be

 

super super super interested in the

 

health effects of our of our diet so

 

once we’ve found one

 

that checks off these boxes just be done

 

looking okay so then what i like to say

 

is every piece of information that you

 

look for going forward

 

look for the answer to the information

 

in the context of that particular diet

 

style right because if you just google

 

you’re going to hear from so many

 

different sources so that’s what i just

 

want to say in the beginning of this

 

podcast that i’m going to be giving you

 

information from my perspective which is

 

strictly a nutritarian eat to live

 

perspective and some dr really good dr

 

greger stuff mixed in there as well very

 

similar to the you know nutritarian high

 

nutrient whole foods vegan plant-based

 

type lifestyle okay so that from that

 

perspective we’re speaking i’m going to

 

give you all the information i can okay

 

so first of all let’s just talk about

 

the definition of intermittent fasting

 

so fasting of course we know is just

 

that’s real that’s an easy one right

 

it’s just the lack of calories like not

 

in taking of calories right but

 

intermittent what does that actually

 

mean intermittent fasting so according

 

to webster intermittent means occurring

 

at irregular intervals not continuous or

 

steady so it’s something we just do for

 

a short period of time we’re going to

 

talk all about the different types of

 

intermittent fasting on this podcast

 

we’ll get into all that

 

but just knowing first of all this is

 

something we don’t do all the time

 

that’s going to set up this little

 

context here okay but i want to first

 

get a little bit meta about eating in

 

general and this is a concept that we

 

talk about in my life coaching school

 

but we also talk about it dr greger

 

talks about this in his book how not to

 

diet and i think this is such an

 

important concept just to sort of frame everything first

 

as humans as a species we haven’t been

 

having three meals a day

 

every day like continuously and and we

 

know this right because we look back at

 

say the medieval times or even you know

 

scarce for folks like they have to grow

 

their own food they have to get there

 

you know they haven’t have enough money

 

to buy the food and all that so it’s

 

more feast famine kind of a thing it’s a

 

natural human way of surviving right you

 

live in a very harsh climate you have to

 

preserve the vegetables and the fresh

 

fruit as much as you can so you can

 

things or you dry things or you smoke

 

things so that you can preserve them for

 

being able to eat them later right

 

techniques that we’re using in order to

 

deal with the sort of famine side of

 

things where you don’t where food is

 

scarce and then when food is abundant

 

using that food to you know maybe during

 

the summer time using that food to

 

save as much as possible use what you

 

have right now that sort of thing being

 

very creative with supply and demand in

 

this respect right but this is a very

 

like this is the base of humanity is not

 

having food be around on every corner

 

right it’s food is scarce as as a

 

resource food has always been scarce for

 

humans and it’s just like the last 50 to

 

every corner and starbucks are up on

 

every corner and we have an

 

overabundance of food now we have way

 

too much food so this is a very

 

short-term thing that we’ve been dealing

 

with trying to figure this out but what

 

is created is a pattern of this three

 

meals a day and now we all just consider

 

three meals a day as normal but for the

 

whole of humanity intermittent fasting

 

has actually been the norm okay so

 

actually not even intermittent like just

 

fasting you know this would be something

 

you do on a regular occurrence based on

 

factors around you that were out of your control so

 

something to just i want you to just

 

frame it in your mind this idea of three

 

meals a day is not even necessarily

 

normal from this historical perspective

 

okay and i think this is important

 

because one of the things that i think

 

people get scared of when they hear the

 

word fasting is oh my gosh this is an

 

eating disorder right this is something

 

wrong with this you should never be

 

hungry you should never

 

have you know a lack of food and first

 

of all you’ve got a biological component

 

here in your brain that tells you that

 

for sure because the food is scarce oh

 

my gosh we’re going to die right

 

so your brain kind of gives you these

 

alarms it’s that that

 

that primeval that that primal side of

 

your brain that is kind of freaking out

 

when things like this happen right but

 

there is also just the side of it that

 

we are just conditioned to believe that

 

three meals a day is correct and right

 

and it is what we need and so i want to

 

just i want you to first kind of start

 

to loosen up that a little bit right

 

like imagine you’re like unscrewing a

 

screw out of your brain you’re like oh

 

i’m just going to take this one out and

 

just loosen my concept of that a little

 

bit that i don’t have to have three

 

meals a day and and and even further i

 

don’t have to have five or six meals a

 

day like so many diet styles tell you

 

that you have to snack all the time you

 

have to be eating every two or three

 

hours or whatever

 

that is not the case this is not true we

 

don’t we don’t need this for any

 

biological reason and we know this

 

because humanity has survived without

 

that for millennia right okay so that’s

 

first of all let’s start there

 

but let’s move forward then and talk

 

about the different types of

 

intermittent fasting and then we’re

 

gonna zone in we’re gonna hone in on

 

just one of them in this podcast okay so first of all

 

there are a lot of different types of

 

intermittent fasting and i’m going to

 

give you a few of them this is based on

 

a really really awesome infographic that

 

dr greger has i’m going to put all this

 

stuff in the show notes so different

 

options for intermittent fasting

 

fasting for weight loss so you have

 

calorie restriction which is just just reducing

 

average daily caloric intake in general

 

right you have fasting which is not

 

eating at all or severely limiting

 

intake during certain times of the day

 

week or month then you have alternate

 

day fasting where you can back and forth

 

fast up to you know 100 calorie

 

reduction if you like and then you can

 

have a feeding day so one day is fasting

 

one day is feeding however you want to

 

do it there’s a 5-2 diet eating five

 

days of the week and fasting for the

 

other two there’s fasting mimicking

 

which is five days a month eating a

 

specially designed low calorie

 

plant-based diet or a time restricted

 

feeding which is what we’re going to be

 

talking about fasting for periods of at

 

least 12 hours but less than 24 hours

 

okay so so these are different ways that

 

you can fast for weight loss now these

 

are all options but i’m going to

 

actually tell you later on in this

 

podcast why i think fasting for weight

 

loss is a terrible terrible idea so

 

stick with me on that one but these are

 

some options now there’s no um food

 

police let me just say this too there’s

 

like nobody’s gonna come around and tell

 

you can’t do what you’re doing i mean

 

maybe your mom might tell you maybe your

 

best friend might tell you right but

 

this is actually your body so you

 

actually get to create whatever kind of

 

diet style and whatever kind of like you

 

know pattern you want to create for

 

eating that works for you

 

except of course if it gets to the um

 

eating disorder kind of place right if

 

we’re if we’re fasting just for weight

 

loss and it gets to a place where

 

you know we’re ignoring our nutrient

 

needs and our caloric needs and things

 

like that it gets to a place where we’re

 

doing it

 

because of a psychological issue then of

 

course we want to avoid that but

 

save for that kind of stuff if we’re not

 

talking about eating disorders you get

 

to do whatever you want with food this

 

is your body you get to feed it however you want

 

so i’m going to be talking from a

 

strictly like nutritarian perspective of

 

what is the best for

 

longevity potential and you know of

 

course weight loss potential as well but

 

longevity and disease prevention and

 

reversal as a first priority and you can

 

decide whatever you want you get to make

 

up your own protocol for any of this

 

stuff and what i think is best is if you

 

choose you choose anything you want and

 

then you tailor it for your particular

 

needs when it comes to just like where

 

you are in life and where you are

 

emotionally and mentally and when you

 

make up something that works for you

 

right now not like what some doctor

 

tells you to do or some health guru

 

tells you to do it’s you make up what

 

works for you at this moment in time in your life

 

and you kind of like go with the flow as

 

you’re aging and as you’re learning

 

things as you’re finding out what works

 

for you and what doesn’t you you be you

 

are fluid right like there’s no there

 

are no like eating police there are no

 

nutritarian police there’s like i’m not

 

gonna come to your house knocking and be

 

like hey i can’t believe you’re doing

 

this right this is for you this is for

 

you to always create what is best for

 

you so take everything i’m saying

 

and create something for yourself okay

 

so the first thing i like to say is um

 

of all those things that we talked about

 

and when dr greger was mentioning

 

time restricted feeding that is

 

intermittent fasting and that’s what

 

we’re going to be talking about today

 

time restricted feeding

 

so for me i feel like this is the

 

easiest place to start because as we

 

said in the intro

 

it actually automatically reduces your

 

caloric intake um if you do a smaller

 

eating window during the day so instead

 

of for instance so so intermittent

 

fasting in general what we’re what we’re

 

honing in on today is this idea of a daily fast

 

and you don’t have to do it every single

 

day we’ll get into that in a second but

 

where you do it on a daily basis so in a

 

period of 24 hours there’s a fast and

 

then the next day the next period of 24

 

hours you have another fast now we all have

 

everyone has a fast every single day and

 

that’s when you’re sleeping okay so

 

that’s why we call it breakfast right

 

because we’re breaking our fast from

 

overnight now some people for instance

 

might be eating in the middle of the

 

night and so their fasts are going to be

 

much shorter so during the day like

 

let’s say someone is eating five six

 

seven eight times a day you might only

 

be having one to two hour fasts per day

 

right in between meals um and so what

 

when we’re talking about intermittent

 

fasting we’re talking about is

 

lengthening those periods of time that

 

we’re fasting for so a typical

 

intermittent fast would be and the one

 

that you normally hear about nowadays

 

and the one that i’m kind of going to be

 

focusing on in this podcast is a 16 8

 

fast meaning you fast for 16 hours and

 

you eat all your food for the day within

 

an eight hour window so for instance if

 

you wake up at 8 00 a.m you would be

 

done eating at 4 p.m for the for the day

 

that’s it you know you you have

 

breakfast maybe at 8 00 maybe you have

 

lunch at 12 and then you have dinner at

 

three four perhaps right and then you’re

 

done or let’s say you begin eating at 10

 

and you stop at six you know that’s a

 

done eating at 6 p.m you do not eat

 

again anything besides water until the

 

next morning at 10 a.m that creates that

 

fasting state for you so you got this

 

period of 16 hours where your body is in

 

a fasting state now we talked about

 

in the beginning all the benefits of

 

this right so we know we like we know

 

why this is important it does all of

 

those things it lowers the information

 

reduces your cancer risk improves your

 

insulin sensitivity your blood pressure

 

slows the aging i mean so many things

 

like it’s like why wouldn’t you do it

 

right but let’s just talk about how can

 

you create a protocol for yourself of

 

intermittent fasting that works so

 

for intermittent fasting the 16-8 one or

 

even a little bit less too if you wanted

 

to do like a um a 14-10

 

or something or you want to start with maybe a 12-12

 

like just start with a 12-12 for

 

instance so that would mean like you

 

start breakfast at 8 and you’re done

 

eating by 8 pm that’s a very typical

 

eating window for folks anyways that’s

 

kind of like standard american diet-ish

 

right where maybe you eat at 6 7 p.m and

 

you have breakfast at eight something

 

like that or maybe you had breakfast at

 

seven and you’re finished eating by you

 

know five or something like that so you’ve got this

 

wherever you are right now so take where

 

you are right now now consider that if

 

you’re eating overnight or you’re eating

 

really late into the night so let’s say

 

you have breakfast at seven and then you

 

eat until maybe you have some snacks or

 

something at 9 10 11 p.m that window is

 

only you know seven eight hour window

 

and then for some folks who might get up

 

in the middle of the night to eat as

 

well now you’re cutting that window in

 

half where you’re only getting three or

 

four hours worth of a fast during the day which is

 

you know the health benefits are null

 

and void at that point the you know the

 

benefits of fasting don’t exist if you

 

if you’re not fasting for an extended

 

period of time so what we want to define

 

is sort of at least 12 hours okay so

 

we’re saying at least 12 to 20 24 hours

 

of a fast so that means if your eating

 

window is 12 hours that could be eight

 

to eight that would be a start maybe be

 

like okay this is where i’m starting and

 

you can gradually work your way towards

 

a 16-8 if you want or even further than

 

that you can get your way towards even a

 

fasting and four hours of eating

 

and this is something you could do in

 

the future it’s not something you ever

 

have to do but these are options for you

 

right the one meal a day camp the omad

 

camp is the same kind of an idea where

 

you only just have one

 

very large meal during the day and

 

that’s it so that would be like you know

 

for that one period of time that you can

 

get all that food in and then you don’t

 

eat for the rest of the day which is

 

actually a very typical

 

human species way of eating right so

 

and that’s sort of

 

the option for you and that’s kind of

 

how you start so you choose a window

 

that you want to intermittent fast for

 

so the kind of the general idea here and

 

you hear dr fermin talk about this a lot

 

is that when you intermittent fast what

 

you’re actually doing is

 

you eat for this period of time and then

 

when you’re done eating the body goes

 

through all of its digestion process

 

right so it’s digesting maybe two three

 

four hours or something it takes a while

 

to kind of like get that food moving

 

through and then once it’s finished

 

digesting or it might even take much

 

longer than that but once it’s finished

 

digesting it goes into a fasting state

 

or the catabolic state meaning

 

this is the state that the body is in

 

when it doesn’t have to digest then it

 

starts to go to work okay so i like to

 

like imagine the body

 

as having like a janitorial staff right

 

it’s got the the mop and the bucket kind

 

of a thing but that janitor can’t come

 

out while there’s a pep rally right so

 

the pep rally would be the digestion it

 

would be the fun everything’s going on

 

we’re eating a lot of things there’s a

 

lot of new input everything’s happening

 

and this pep rally is going on and not

 

until all the students have cleared out

 

of the gym can the janitor go and clean

 

right so you’ve got this custodial staff

 

that’s like just waiting around like oh

 

i know there’s something we need to

 

repair over there that doorknob is

 

broken and this you know the bleachers

 

are messed up over here and there’s so

 

much trash under here and so many things

 

to fix but it can’t fix anything until

 

all the students are out and they quit

 

littering all over the floor breaking

 

doorknobs and stuff right so imagine it

 

like this you’ve got this body that’s

 

sitting around waiting for you to allow

 

it to clean itself and that’s kind of

 

how it works that’s what this catabolic

 

state is and when it’s in that catabolic

 

state is when the most powerful disease

 

prevention and reversal are occurring

 

right so not only do you get all this

 

amazing antioxidants and vitamins and

 

phytochemicals and things from your

 

plant foods that you’re eating when

 

you’re on the nutritarian diet so that’s

 

like you know one half of the equation

 

but then if you add in a little bit of

 

fasting every day

 

then you have the added bonus of your

 

body having the time to be able to get

 

out that custodial equipment and you

 

know the mops and the buckets and the

 

heavy duty cleaning products and things

 

like to actually start to do some repair

 

okay so think of it kind of like that

 

and this is why you would do it so what

 

is the best time to intermittent fast

 

this is something that comes up all the

 

time if you ask dr fuhrman and you ask

 

dr greger they will say that the studies

 

in the literature show and that it is

 

proven that the best time to do this the

 

best time that your body is prepared to

 

be able to get out its mops and buckets is um

 

early in the evening to the next morning

 

so you want to be fasting during that

 

period meaning you want to be eating

 

early in the morning too early in the

 

afternoon early in the evening so for

 

instance a good fasting window might be

 

really great fasting window where if you

 

have your breakfast first thing 8 a.m or

 

let’s say you have to have it early

 

because you have to go to work or

 

something 6 a.m and then you’re done by

 

like that depending on what your work

 

schedule is like or how you can get that

 

food in right so maybe you have um maybe

 

you have a a meal at seven before you go

 

to work maybe you have your lunch at

 

noon and then maybe three four pm you

 

have a smaller meal or you just don’t

 

eat all together so then that becomes a

 

two meal per day kind of a day um so

 

that’s some some ways that you can do

 

that but scientifically you know the

 

research shows that eating um in this

 

period of time that’s earlier in the day

 

is much much better for

 

your um for that custodial system right for the

 

autophagy and the cleaning and the

 

repair and all those mechanisms to be

 

occurring overnight while you’re

 

sleeping now i have heard dr fuhrman say that

 

it’s best to end your eating window

 

around four or five

 

six pm at the latest okay so you can

 

kind of like do the math there on what

 

time you might have breakfast but if you

 

end your eating window at six he

 

mentions that for people who are going

 

to bed at like nine or ten right so you

 

can have at least like three or four hours

 

of digestion period before you go to bed

 

so that you’re not eating right before

 

you go to bed because that’s worse for you but

 

let’s say you’re somebody who stays up

 

until 11 or 12 or 1. then you could eat

 

a little bit later if you needed to

 

you’d have a good three four hours

 

before you went to bed to start that you

 

know to get that digestion going and to

 

be ready to do the um

 

the autophagy and the cellular repair

 

and all that all the catabolic processes

 

at night if you go to bed later that’s

 

totally fine too so this is really

 

really dependent on you and what’s

 

happening in your life and what’s going

 

on right one interesting thing in my

 

research that i came across

 

from dr greger was that they found

 

they took two groups and they were both

 

eating the same exact diet and the ones

 

who ate more food later in the day they

 

ate the heavier stuff later in the day

 

now these people are eating the same

 

exact diet remember okay the ones who

 

ate the heavier food later in the day

 

they were they didn’t lose as much

 

weight as the people who just ate the

 

heavier food earlier in the day which is

 

super interesting because that could show

 

that having a heavier breakfast having

 

having your biggest meal of the day be

 

breakfast and then maybe your lunch

 

being sort of this mid-range you know

 

they always do this like king king

 

prince thing so like your breakfast is

 

the king meal your lunch is the prince

 

and then your popper your poppers meal

 

or no meal at all is dinner okay i mean

 

this is just the size of the meal we’re

 

talking about so if breakfast is the

 

sort of heavier bigger meal with the fat

 

and the you know just super heavy then

 

maybe your lunch is a nice salad and

 

then dinner you either skip completely

 

or you end up having you know maybe a

 

juice or a smoothie like a small

 

smoothie or something like that just

 

something real easy on the body maybe a

 

small salad or some veggies and hummus

 

or whatever

 

something really small for dinner that’s

 

kind of the best way to get the most

 

results out of this weight loss wise and also for

 

just the catabolic phase and that repair

 

stuff having less in your tummy to

 

digest in the evening is such a better

 

way to go as far as getting those benefits of

 

intermittent fasting anyhow okay and dr

 

greger mentions that this is

 

everything to do with

 

a lot of things our circadian rhythms

 

are the metabolic slowing that occurs

 

later in the day are hunger patterns as

 

well as carbohydrate intolerance your

 

triglycerides and what’s really

 

interesting too is that insulin

 

sensitivity is higher in the morning

 

meaning that you’re going to have better

 

you’re going to have better insulin

 

control in the morning no matter what

 

you eat so if you were to eat like for

 

instance if you had more carbs higher

 

glycemic food in the morning your body’s

 

going to deal with it much better than

 

if you have that in the evening so

 

that’s something to consider too which

 

supports this idea of having dinner be a

 

pretty light meal that’s you know heavy

 

on vegetables possibly and light on fats and

 

you know especially

 

carbohydrates simple carbohydrates

 

things like that so now i want to skip

 

into a little bit of the mindset here

 

because to me what i do so that’s all

 

the facts about intermittent fasting

 

right what i do is i help people make

 

this a part of their life you know so

 

i’m going to give you all the facts and

 

usually that’s what you get from dr

 

furman that’s what you get from dr

 

greger you get the facts but i’m

 

interested in how to actually get you to

 

do anything that you want to do that

 

works for you so as i was talking about

 

before creating your own protocol for

 

this let me help you to sort of figure

 

out and wrap your mindset around this a

 

little bit okay so the first thing i

 

want to say and i said i was going to

 

mention this earlier

 

do not use intermittent fasting for

 

weight loss only okay do not fast for

 

weight loss now it is a given we know

 

this and i said this before it’s a given

 

that if you do intermittent fasting or

 

not you’re for sure going to lose more

 

weight if you do intermittent fasting

 

that’s just how it works that’s the

 

benefit of it as i said folks with the

 

same exact caloric intake automatically

 

lose weight or do you know

 

have a as if they were having a caloric

 

deficit just by intermittent fasting

 

okay so that’s fun that’s exciting right

 

but the issue with fasting this is the

 

the big huge point i want to make and i

 

if i could like you know have a flashers

 

going on or something while i say this

 

because in my experience this is true

 

and i’ve heard this from so many

 

different people as well

 

fasting should be never used for weight

 

loss because when you fast

 

you are throwing a lot of things out of

 

whack now we’re talking specifically

 

here like water fasting or these kinds

 

of heavier fats that you do like zero

 

caloric intake for a period of time

 

using those kinds of fasting measures

 

throw everything off metabolically

 

because your body is doing so many other

 

things now instead of digesting it’s

 

dealing with so many other things you

 

have so many things going on mindset

 

wise and emotionally and mentally

 

without food that you have to deal with

 

that in order to break a fast properly

 

you really have to do it under doctor supervision

 

and especially if you have medical

 

issues to be fasting in order to lose

 

weight can create so much imbalance in

 

your body with what type of

 

prescriptions you need now because your

 

your numbers are changing so quickly

 

your blood pressure your triglycerides

 

your cholesterol all these things are

 

changing so differently so quickly you

 

don’t want to be overdoing it your heart

 

medication whatever you got to be very

 

careful with that stuff so there’s that

 

but there’s also just the emotional and

 

mindset aspect of fasting that when you

 

get used to not eating for a while your

 

brain oftentimes what it will do when

 

you’re fasting is will start to make you

 

crave a lot more and so in the very

 

beginning of a fast you might have a lot

 

of cravings and then you might actually

 

deal with that emotional lack of food by

 

you know continuing to crave throughout

 

the fast or continuing to imagine what

 

are you going to eat when you get done

 

or whatever right that’s something that

 

a lot of i know i did that when i fasted as well

 

so you kind of have this little bit of

 

an obsession about food going on while

 

you’re fasting or while you’re dieting

 

that’s why like massive caloric

 

restriction it’s important not to do

 

that kind of stuff because then what

 

happens is when you’re done with the

 

caloric restriction or you’re done with the fast

 

you have to reintroduce the body slowly

 

to food right so that means like

 

starting with maybe a little bit of

 

juice for a day and then the next day

 

right you starting with some cooked

 

vegetables you starting with some soup

 

perhaps you maybe you add a little bit

 

of fruit and then the next day you do

 

this and you do that and you just add

 

things in slowly slowly slowly right now

 

that control that ability to control

 

your refeeding as they call it

 

is tough especially for folks like me

 

who are coming from a sort of emotional

 

eating food addiction kind of background

 

binge eating whatever to be able to come

 

off of a fast in the proper way

 

almost impossible for somebody like me

 

actually i was never

 

you know that never worked now for sure

 

i lost a ton of weight during the fast

 

that i had done i’ve only done one or

 

two of them possibly in the past when i

 

was like in my early 20s but i quickly

 

learned like fasting is not for me when

 

it comes to weight loss

 

it is a bazillion times more effective

 

to lose the weight using your food like

 

learn how to use food to lose weight

 

than to do something totally unnatural

 

which is not eating to lose weight and

 

then figure out how to eat again after

 

that okay so that’s my first thing i

 

want to say about using fasting for

 

weight loss not a good idea but let’s

 

talk about using intermittent fasting

 

for weight loss this is a different

 

animal because as i said earlier in the

 

beginning of the podcast it’s so much

 

easier to intermittent fast as this like whatever

 

it’s so much easier to intermittent fast

 

than it is to just stop eating all together

 

so doing a full-on fast where you’re

 

only having water or something like that

 

not advisable especially not for weight

 

loss it’s only advisable usually dr

 

frerman would say you would only use a

 

fast like this if you’re medically

 

supervised and you’re already at your

 

goal weight right so that’s when you

 

might use a fast like that but an

 

intermittent fast for instance so much easier to do

 

and you get to kind of control how many

 

hours you’re eating and not and still

 

get some really great benefits obviously

 

okay so consider that

 

intermittent fasting is sort of the easy

 

way to do it but it still gives you some

 

really really great benefits so when

 

we’re talking about using fasting for

 

weight loss you automatically get those

 

benefits but it’s not as taxing on your

 

mental state kind of a thing but we are

 

going to talk a little bit more about

 

mental state here too

 

so i have some questions here from

 

people in the audience i have a question

 

from someone on instagram and then i

 

have some questions from some folks in

 

my coaching membership the eat to live

 

family so i’m going to start with a question from

 

from instagram that came in from

 

somebody named michelle schiff and maybe

 

it’s maybe it’s michael schiff not sure

 

but i think it’s michelle so her

 

question says she’s read doctor from his

 

books and understand that he’s all for

 

intermittent fasting but not to overdo

 

it she says i find myself starving

 

sometimes but still wanting to stick to

 

the program i would love to hear your

 

thoughts about it on the podcast so this

 

is an interesting question first of all

 

i would love to get some more

 

information about this but i’m actually

 

thinking what you’re referring to i mean

 

you said intermittent fasting

 

but certainly if you’re starving then

 

there’s something you can adjust earlier

 

in the day when you’re eating all right

 

so that’s the first thing i want to say

 

if you ever find like yours but but i

 

have to make a little just a little side

 

note here too because

 

starving this feeling of starving which

 

is perhaps actually toxic hunger do you

 

know what i mean like i don’t know if

 

you know what toxic hunger is and we’ll

 

talk about this enough on a future

 

podcast but toxic hunger is actually a

 

symptom of withdrawal from standard

 

american you know diet type processed

 

foods we’re getting too much sugar oil

 

and salt so you start to have this you

 

just have so much processed food you know uh

 

simple carbohydrates things like that

 

your body is actually in withdrawal from

 

that if you start to eat um this way

 

like let’s say you start to intermittent

 

fast you’re not used to having such a

 

long window of not eating when you’re

 

pausing you’re eating in this way your

 

body actually starts to go through some

 

really intense detox which is called

 

toxic hunger that’s what we when we feel

 

irritable and feel shaky and crabby and

 

angry and all these kinds of things

 

you know headaches and stuff like that

 

that’s actually withdrawal from

 

processed food that’s actually not

 

hunger and when we get our bodies as

 

we’re talking about this detox this

 

catabolic phase where the body is

 

cleaning itself out and getting some of those

 

things like nitrogenous waste products

 

excess protein that you are getting from

 

the standard american diet etc as the

 

body’s cleaning that stuff out over the

 

days and weeks you start to feel a lot

 

better about hunger and hunger starts to

 

become a lot easier so the first thing i

 

want to say is possibly this quote

 

unquote starvation that you’re feeling

 

is actually toxic hunger and it’s worth

 

it actually to try to get through that

 

and that’s something you can’t fake

 

you’ve got to just get through that

 

meaning you’ve got to just keep doing

 

the nutritarian diet and get to that

 

place but you don’t have to fast in

 

order to get there you could say do six

 

to 12 weeks of the nutritarian diet just

 

by itself like the um the six week

 

program or whatever just the sort of

 

aggressive beginning program where

 

you’re 100 for a while learning the tricks of the trade

 

and then you can add in intermittent

 

fasting as you go which i think i highly

 

recommend actually because then you’re

 

not like compounding all the side

 

effects of that toxic hunger as well as

 

really not eating for 12 you know 14

 

hours or whatever your 16 hours kind of

 

thing you’re actually just doing things

 

step by step so it’s a little easier on

 

your body to deal with right

 

and i love to say also that if you’re feeling starved

 

just try to eat more during the day okay

 

so during that window that you are

 

eating try to have bigger meals and this

 

is a thing that i think

 

people have so much problem with in the

 

beginning of the eat to live diet

 

because they really don’t understand

 

that we mean like huge though we don’t

 

mean like you know a salad like you

 

might side salad you might get a

 

restaurant or like even any kind of

 

salad you might get at a restaurant we

 

mean like double that triple that

 

quadruple that for reals like a salad is

 

something that’s going to shrink down

 

crazy smaller size than what the

 

original salad was before you started

 

chewing it and you’re gonna actually

 

have so much more comfortable digestion

 

in that respect okay so first of all

 

make sure that the meals that you’re

 

eating are large enough so we’re talking

 

about like very large smoothies we’re

 

talking about very large salads

 

you know big quantity of food to make

 

sure that when you actually do

 

intermittent fasting and you try to stop

 

eating at three four five

 

six pm that you’re not like ravenous by nine pm okay

 

the other thing to mention is that

 

there’s a whole mindset part of this too

 

that like if you are struggling with not

 

eating at seven eight nine pm could it

 

be and this is what you wanna be asking

 

yourself at seven eight nine pm could it

 

be that i’m actually just craving and

 

i’m not actually hungry so a trick for

 

that is just have a huge glass of water

 

right like just go drink like 8 12 16

 

ounces of water and you know wait 15

 

minutes and see what happens you know do

 

you feel starved again afterwards if you

 

do then you just didn’t eat enough food

 

during the day or you’re going through

 

this toxic stuff right and you’re just

 

detoxing kind of a thing i suggest that

 

you eat more food and give this some

 

time to work this through and then also

 

consider maybe intermittent fasting just

 

isn’t right for you at this moment maybe

 

you want to wait a few more weeks for

 

your body to calm down a little bit

 

after eating you know a ton of nutrition

 

foods for a few weeks get that body

 

really like in fighting shape and then

 

add in intermittent fasting okay now

 

what i want to mention too is there’s

 

this like mental thing that happens with

 

people who are like no i have to eat

 

this way right now because i have to

 

reverse this thing and this is really

 

bad already and whatever and i have to do this right now

 

and this is such a slippery concept

 

because folks feel like yes i’m sold on

 

this diet i need to eat this way now

 

but i can’t possibly

 

do this 100 i’m just not good at it yet

 

right and they start to get really down

 

on themselves because they can’t be

 

perfect and that is such a terrible like

 

um catch 22 to be stuck in so what i try

 

to teach and when i try to coach

 

especially in the eat to live family is

 

let’s do small shifts okay let’s do

 

small shifts we’re just doing one thing

 

at a time this thing now this thing now

 

let’s try to tackle this thing in this

 

thing because when you try to do

 

everything all at once our perfectionism

 

kicks in and we’re like no we got to get

 

it all right and then when something is

 

off in real life and we can’t handle it

 

then we think oh i’ll never get it right

 

right and it’s this total catch 22. so

 

my thought is more and the way that i coach folks is

 

let’s do one thing at a time let’s add

 

in another thing when we’re truly ready

 

okay and you’ll know that you’re ready

 

for intermittent fasting because you you

 

know you’re getting through toxic hunger

 

you’re really familiar with the cooking

 

techniques and how to make these salads

 

and and you also i would actually say

 

and i’m just formulating this idea right

 

now but i would actually say that

 

understand how to create nutritarian

 

weight loss with three meals a day first

 

first of all the first small shift is no

 

more snacking okay so if you’re still

 

snacking you know that’s not really like

 

the nutritarian protocol okay so so

 

figure out how you can learn to not

 

snack anymore so let’s go to three meals

 

a day and then once you can get a good

 

protocol of foods that keep you satiated

 

during the day but also create weight

 

loss which by the way this is what we do

 

in our our 21 and five day challenges

 

and the free 90 challenge on my website

 

or on my what i eat in a day videos on

 

the youtube as well when you can learn

 

what foods you need in order to be

 

satiated and lose weight

 

that’s when you move on to the next step

 

right so i would like to suggest that if

 

you haven’t cut out snacking first

 

figure out how to do that get good at

 

that and be comfortable with that then

 

figure out how to have only three meals

 

a day and learn how to lose weight on

 

those three meals a day

 

maybe you like to just do two meals a

 

day anyways like that’s what i was like

 

in college it was just kind of always

 

natural for me to intermittent fast even

 

though i was doing the later in the day

 

intermittent fasting which brings me to

 

another point later in the day

 

intermittent fasting so what i’m trying to say is

 

do things that work for you now and just

 

work on getting towards that kind of

 

ideal of having everything

 

in in the nutritarian kind of um you

 

know perspective like try to get all of

 

those things under control over time

 

like add in this then at you know cut

 

out snacking then have you know three

 

meals a day only or and then go to two

 

meals a day and try intermittent fasting

 

or spread those meals out or have really

 

big meals and then work on not

 

overeating ever and having the right

 

amount of nuts and seeds and you know

 

making sure there’s no

 

salt anymore and these things you you

 

learn to incorporate into your lifestyle

 

as you go instead of trying to do all

 

the things perfectly at once is

 

typically what happens to people and

 

causes them to fall off the lifestyle

 

and think that it’s impossible but when

 

we are doing these things little by

 

little and going like okay now this

 

month i’m going to be working on trying to do some in

 

intermittent fasting or this month i’m

 

going to be working on cutting down my

 

salt intake or whatever right

 

when we do it in this way it’s possible

 

for our brains to kind of wrap itself

 

around what’s even happening instead of

 

having all this stimulus around us okay

 

so consider those things um

 

and that was a long answer to your

 

question michelle but um but yeah so so

 

i would like to say that um

 

if you’re finding yourself having

 

trouble sticking to the program because

 

you’re starving then you’re not doing it

 

right right you have to find ways to eat more

 

and lose weight which typically means

 

i mean if weight loss is your goal but

 

typically that means you need to

 

increase the amount of non-starchy

 

vegetables learn how to make those

 

things taste amazing so that you really

 

like doing that we have a billion ideas

 

on that on my channel and in the eat to

 

live family and our challenges and all that

 

learn how to do that stuff first figure

 

that out then add in the other parts and

 

see you know reach out for help too find

 

out why these things are aren’t um

 

aren’t working for you and what you

 

might change and there’s so much

 

information out there okay now we have

 

some questions from some of my eat to

 

the family that’s my group monthly group

 

coaching membership so debbie says how

 

much does an ounce or two of plant milk

 

and a beverage affect the fast different

 

experts say different things so this is

 

a really great question i get all the

 

time can i have coffee in the morning if

 

i’m if i’m not i’m going to fast until

 

you know 12 1 pm or whatever i choose to

 

do the later day fast idea which by the

 

way remember you get to choose whatever

 

you want here so if you want to be doing

 

the later day fast which is maybe a

 

little bit less benefit for longevity

 

and things like that but maybe helps you

 

with the you know the cravings and the

 

weight loss and things like that maybe

 

that works best for you cool so a lot of

 

people always ask can i have coffee in

 

the morning or how much

 

creamer or how much plant milk can i put

 

in the coffee to not break the fast and

 

i would like to unfortunately break it

 

to you that zero

 

that’s unfortunately the answer here

 

from dr fuhrman i was reading it in the

 

member forum dr fuhrman has a member

 

forum where you can ask i mean you can

 

just search for anything in the member

 

forum from the from i think it was like

 

questions in there and there are like

 

you know tons and tons of answers on

 

there and unfortunately in several

 

places he says that coffee is actually not

 

it will actually break a fast then

 

because it contains caffeine caffeine so

 

it’s actually a stimulant which probably

 

he says probably interrupts the detox

 

process of the fasting state right and

 

so he says the only thing that you can

 

really have in the morning in order to

 

maintain a fast or any time you’re

 

fasting is uh no caffeine herbal tea or

 

water right so those are the two things

 

that you could have so no amount of

 

plant milk is going to be okay no amount

 

of you know i know a lot of people say

 

that like oh you can have whole milk in

 

your coffee and that doesn’t make a no

 

there’s tons of calories in there that

 

totally affects the fast and it totally

 

affects the whole point of the

 

intermittent fasting which is to get

 

those detox benefits right and the detox

 

benefits occur when the body is no

 

longer digesting having caffeine

 

stimulating the body or having some

 

plant milk some calories running through

 

your system is like still having some

 

kids in that pep rally like kind of you

 

know making their way home but still

 

hanging out in the gym right that’s what

 

that’s kind of like so it’s going to

 

affect it i mean how much it affects it

 

i have no idea but

 

it definitely is part of that so i want

 

and that will break that fast unfortunately

 

so another question here from christy

 

so christy says is it really um who is

 

in the eat to live family as well is it

 

really a good idea to fast for 24 hours

 

one day a week i hear mixed reviews

 

so this is the thing about this so this

 

is in line with the you know other fast

 

that dr greger was talking about on that

 

infographic that he has which is linked

 

in the show notes

 

i personally think that there’s actually

 

nothing wrong with a little bit of

 

fasting like that every once in a while

 

if you’re good at it okay so like i was

 

talking about before like for me

 

personally i’m not a very good faster

 

because i tend to get really cravy i get

 

a little irritable and cranky and i

 

don’t really like how i act when i’m

 

like that and my thought is like

 

why fast if i don’t need to right like

 

why not continue to flood my body with

 

these wonderful nutrients if i can get

 

to my goal weight and i can stay at my

 

goal weight and things like that

 

wouldn’t i prefer to learn how to do

 

that and do that consistently than

 

putting in 20 hour fast 24 hour fast in

 

order to do that now i don’t think that

 

there’s anything wrong with doing that

 

can handle it right

 

but it is more of the like idea that

 

most people can’t handle it because of

 

the mood effects that they have because

 

the energy it’s kind of tough to

 

maintain your energy if it’s just a 24

 

hour fast like you notice if you do a

 

longer fast after about day three four

 

is when you start to get more energy but

 

those first few days you’re just dealing

 

with detoxing a bunch of stuff right so

 

especially if you’re not like 100

 

no processed food like you know

 

nutritarian you’re going to have some

 

stuff to detox in that first day which

 

will probably make you feel a little bit

 

poorer just in that first day and then

 

most folks would end up overeating the

 

next day to kind of make up for that so

 

you want to like this is such a personal

 

thing you really want to be able to be

 

creating a protocol for you that works for you and

 

most importantly i think

 

looking at what your

 

intention is for the fast is the

 

intention weight loss because if it is stop it because

 

you can learn to lose weight as dr

 

fermin always says and this is a hundred

 

percent true weight is lost in the

 

kitchen and gained in the gym so if you

 

want to build muscle and gain weight go

 

to the gym lift some weights right if

 

you want to lose weight 100 do that with

 

your food it is so

 

simple to do if you learn to follow this

 

lifestyle it’s so simple to do it’s not

 

easy when you’re coming from sandrick

 

and diet it can take a little while to

 

learn this process but it’s so easy to

 

lose the weight once you get that dialed

 

in and so i say why not do it that way

 

if you can if it’s just about weight

 

loss then do it with your food instead

 

and you can save the fasting you know

 

once you get really good at it if you’d

 

like to do some type of a fast and

 

you’re already or go away that’s totally

 

cool right or just use intermittent

 

fasting to get those detox benefits okay

 

chantal in the eat to live family says

 

due to the kind of work i do i could

 

easily do intermittent fasting for a few

 

days a week like three to four but

 

mostly most likely not the other days is

 

it worth it if you cannot consistently

 

do this yes a hundred percent you’re

 

still going to get those amazing

 

benefits no matter how many days a week

 

you do it so do it as much as you can or

 

as little as you can there’s nothing

 

wrong with doing it all the time if you

 

want to just do two meals a day all the

 

time that’s totally fine there’s nothing

 

wrong with that um and if you want to

 

just do it every once in a while that’s

 

fine too i personally will do just a few

 

days out of the week just like that

 

chantal and and then you know we’ll end

 

up the other days just having three

 

meals or whatever kind of works for my

 

schedule so totally fine and jessica in

 

the italy family asks is a pattern of

 

overeating after incorporating

 

intermittent fasting in a 16-8

 

iaf schedule for a female who’s

 

pre-menopausal linked to thoughts or

 

hormones um so this is a great question

 

and certainly there could be some

 

hormonal you know involvement in this

 

but i would say that definitely as i was

 

mentioning before this is a thought

 

thing happening here so it’s the way

 

that we think about it the way that we

 

crave and the way that we think about

 

food that is at this point where oh no

 

i’m about to cut off my eating for the

 

day it’s going to be a long time before

 

i get to eat again i’m worried about

 

that i’m worried about my hunger right

 

we have all these thoughts about this

 

like what’s going to happen if i stop

 

eating i can’t really do it and then we

 

end up overeating because of those

 

thoughts right where if we could go into

 

it with a very calm countenance like

 

this is all good i can i’ve had hunger

 

before i don’t care about hunger it’s

 

fine like i can be hunger i’m not hungry

 

i’m not gonna die you know if we had more of a

 

perspective or a mindset like that

 

intermittent fasting would be a breeze

 

right and even if you got hungry a

 

little bit afterwards you know you

 

wouldn’t be overeating because you knew

 

that hunger was not an issue kind of a thing okay

 

all right and the last question comes

 

from my brain because i know

 

many of you are thinking this and i’ve

 

actually seen this asked so many times

 

this idea about intermittent fasting in

 

dinner time so how is it and we’ve had a

 

lot of people who’ve had this question

 

come up on our challenges as well

 

because typically when our challenge is

 

up the dinners are very small there’s

 

that sort of proper mentality of just a

 

very small dinner just to get you

 

through until bedtime right so

 

this question of what do i do if my

 

family is used to a regular dinner and i

 

want to start eating less i’ve had

 

people talk about how they’re worried

 

their kids are going to think they have

 

an eating disorder or their kids are

 

going to start to have their own eating

 

disorder because they see mom not eating

 

and this kind of a thing right so

 

i would like to say from my perspective

 

as a mother i have a four-year-old and i

 

have two one-year-old twins

 

the way that we eat with our family

 

certainly does teach our children things right

 

but to be fearful that eating for health

 

is going to teach them negative things

 

is just that it’s just fear okay

 

we have the ability to educate our

 

children on whatever topic that we want

 

to and so education in this way can be

 

very important because if we’re doing

 

something because it creates the best

 

health health outcome for us wouldn’t we

 

want our kids to learn about it too okay

 

so yes of course we want our kids to

 

learn about it too because maybe when

 

they’re 18 24 36 whatever they’re gonna

 

want to be able to do something like

 

this as well and understand these things

 

and understand why they’re useful right

 

i don’t recommend fasting by any means

 

for a child or for a teenager or

 

anything like that they need like the

 

opposite they need tons of calories to

 

you know keep developing and things like

 

that but for them to be able to see that mom

 

can take control of her own eating and

 

does something that’s best for her body

 

at the point where her body is right

 

like mom is 48 and she doesn’t need to

 

eat as much food right now and it’s

 

important for her to eat for her own

 

hunger and her own you know these are

 

all healthy concepts to teach a child

 

it’s all healthy to have a child understand that

 

this is within their own control their

 

eating habits are in their own control

 

and we should do it based on what we

 

feel is going to help us with longevity

 

and you know healthful outcomes right

 

and then there’s the practical aspect of

 

how do you actually do this when you

 

need to prepare a big huge dinner for

 

your family or you need to um you know

 

eat with them and you’re just having a

 

green juice and they’re having this

 

wonderful mashed potatoes and meat or

 

whatever right so yeah that’s a huge

 

that’s a huge question and that’s

 

actually the question that we answer

 

this kind of

 

how do i do this when the world around

 

me isn’t doing it we answer that in the

 

eat to the family it’s all mindset it is

 

our thoughts how do we

 

how does one

 

use discipline how does one have

 

discipline in the face of things that we

 

don’t want to have discipline about right

 

that is mindset that is using the

 

techniques that we teach in the eat to

 

live family and the techniques that we

 

teach in my coaching programs

 

we even talk about this a little bit in

 

the challenges as well using these

 

techniques to learn how to

 

do something for our health in the face

 

of a world that does not do things for

 

their health okay and especially if we

 

have a family that has always eaten

 

standard american diet perhaps or you

 

know may be helpful but just not as

 

helpful as us or or maybe they eat these

 

beautiful wonderful nutritarian meals at

 

night and you really want some and you

 

want to have some nuts and things like

 

that as well but you know on the menu is

 

only you know a green juice or something like that

 

or maybe you just want to skip dinner in the face of all that

 

learning to control your mindset around

 

that and create discipline in these

 

moments is what creates that longevity

 

for us because it ensures that we’re

 

going to be eating healthfully for our

 

particular bodies our particular

 

metabolisms what our needs are

 

calorically and weight wise and all that

 

kind of stuff when we can get that stuff

 

figured out and learn how to do it in

 

the face of all those other things

 

that’s when we truly gain control and

 

when we have had led a lifetime of being

 

out of control in this respect i know i always had

 

when we start to learn this control we

 

can apply it in any situation that we

 

come across in our life not just with

 

food but with many other things that we

 

need discipline for okay so this is what

 

we teach this is how this this mindset

 

component of it is everything

 

and so i just want to mention you know a couple things there

 

you can do this anyone listening to this

 

podcast right now has the tool that they

 

need in order to do what i’m talking

 

about which is your brain everyone has

 

one of those i know because you’re

 

listening to this podcast right and also

 

the other the last note i want to make

 

about it is with your family

 

when we equate love with sitting down

 

and having a meal with somebody

 

let’s question that for a sec okay what

 

is love actually and what do we actually

 

want our definition of love to be with

 

our families now maybe it always maybe

 

you’re italian right or maybe it always

 

has been the sit down dinner at night

 

who’s to say that you can’t shift over

 

time the idea of that love what is that

 

love right love is actually the together

 

part it’s not the pasta right we have erroneously

 

tied them together this whole time but

 

it’s actually that’s actually not love

 

when we know that’s actually the

 

opposite of love because it doesn’t

 

create longevity it doesn’t create you

 

know long-term being around it creates

 

disease and things like that right so

 

what is love actually how do we actually

 

show love so that’s what we work to this

 

is all mindset stuff right this is what

 

we’re talking about in the intelli

 

family we work to rework that idea what

 

is our idea of love and do we have to

 

have do we have to like

 

do we have to be eating the same meal as

 

the person next to us in order to be

 

loving each other no that sounds silly

 

when you say it that way right do we have to be

 

on the same diet plan in order to be

 

connected with someone no that sounds

 

silly too like that’s not true so can we

 

redefine the way that we show love and

 

the way that we experience love can we

 

redefine it for our kids too can we

 

redefine it and now these things can

 

take time but can we redefine it for a

 

husband as well like we don’t have to be

 

eating the same foods to be loving or

 

enjoying a moment we what is enjoyment

 

come from it comes from

 

just actually physically sitting next to

 

each other and experiencing a memory at

 

the same moment right that can be our

 

definition of love and so we can shift

 

our idea of dinner time all together

 

right or sunday supper we can shift the

 

whole thing to what we want it to be and

 

what actually incorporates our health as

 

well so those are the questions you

 

start to ask yourself especially when

 

you get in my world you start to ask

 

yourself that kind of stuff and i will

 

be asking you that stuff too especially

 

if you join the eat till the family

 

that’s all we ever talk about is how can

 

we shift from those beliefs and those

 

thought patterns that we have to create

 

beliefs and thought patterns that create

 

the results we’re looking for okay whoa i think i

 

i think that’s everything i had so much

 

to say in this one because there’s

 

there’s just so much wonderful research

 

about this now and i’ve gotten so many

 

questions about this over the years so i

 

hope that i got most of this if you have

 

any other questions

 

you know feel free to reach out to me on social media or

 

join the intelli family because this is

 

the place where we talk all about this

 

nitty gritty you could imagine it like

 

facebook um but only for nutritarians

 

only for people who want to eat to live

 

you didn’t you don’t have to be 100

 

nutritarian by the way you can be like

 

any you can be like one percent

 

nutritarian or it can be like zero

 

percent nutritarian but interested to

 

join the utility family and understand

 

just how to eat healthfully right

 

imagine it’s like facebook um with

 

hundreds of folks just like you who want

 

to eat to help want to eat healthy who

 

are anywhere on that healthy eating

 

spectrum but more importantly want to

 

learn the mindset over how to do it long

 

term and consistently and there’s so

 

many like i have so many courses and

 

programs and free 21 day challenges and

 

and me i’m in there too every single day

 

answering questions and helping folks

 

with their issues and all that so

 

consider joining the italo family

 

because this is where we dig into this stuff

 

and you can go to thewateringmouth.com

 

family to learn more thank you so much

 

for hanging out with me on this podcast

 

i hope you loved it and i will see you

 

in the next episode