Episode 101: Body Composition Data, When to Stop Weighing, and More

He knows how to do stuff like that. Like he had his first YouTube channel when he was twelve years old, So I love that he was on YouTube thirteen years ago. He and his friends had a channel. And so just all of a sudden, like the time feels right to do it. So he's gonna help me and going into going into business together kind of kind of reminds me

of when Cal did the window app. Which he's no longer associated with, and now I'm using Will's creator skills to help me, because that's been kind of what holds me back is feeling like where do I begin? Who helps me with this? Trying to hire people that I don't want to edit video, right, I want to do? I get that.

that she's using self editing it. And I just thought, I don't have I'm not a computer genius one of those people that if I can click and point and it does it great and if it doesn't, I'm gonna call the help desk. I mean, yeah, so it's great having somebody that everybody has their skill set.

my channel's not ready yet. I mean it might be by the time this episode comes out on June fourth, but I'll put it out by email and then I'll let everybody know officially when it's up and going, But who knows how long it will take. I'm figuring it all out. Thank you.

start that? Like, do you want to start that the first month, and Genaz, I want to start that right now.

of the night where we were. And I woke up in the morning and all this had gone on behind the scenes, and in the moderator chat, everybody was like what do we do?

woke up, she went nuts. The person who had been blocked and went and made really really negative comments on Fast Feast repeat reviews on Amazon and it had just come out like literally like that week, and and she like said all these terrible things about me, and I wasn't even involved in the decision, and it was like a one star review with a bunch of really negative stuff and I wasn't even involved in the issue. And

I'm like, Okay, this is not good. There's too much potential for people to get really really upset on Facebook. And I'm like, we gotta we got to postop to this, Like I can't be worried about this. I got to sleep sometimes.

were talking. When we had the Facebook group and people would submit questions, you know, we had post approval turned on, so as moderators, we would read the question and then we would approve it. Some things we just didn't approve because they were just way off topic or didn't align with the principles of the clean fast as we you know, know it or whatever, and so we would a lot of and some things were just very repetitive, and we would answer their question kind of behind the scenes and

send them their response without posting it. And but if.

they are like so much more patient. I know, oh you know, it's five o'clock in the morning where you Jenn's at and she's maybe not awake yet, and they just wait for Jen to get to their posts and answer their question, and I will get there eventually posting their question three more times saying Jen.

that I would allow that. But literally, I'm teaching school. I'm teaching school in box. My messenger's blowing up because all this is happening, and I'm like, sorry, children, I don't know what's happening. And then this guy's bashing me. I can't believe I'm unfollowing. I'm never going to listen to another thing, Jen says. I'm like, oh my gosh, what's happen Anyway, I didn't even know what was going on because I was teaching elementary school.

But the people who are there are invested, right that that little bit of investment, like literally not ninety nine a month. If you're an intermittent faster, you save way more than ninety nine a month living the intermittent fasting lifestyle, right, And so you know, intermittent fasting is the lifestyle that pays for itself. Even if you joined the community, you're still making money, but just having that little bit, you know, it just the people who are there want to be there.

They're looking for help in a positive place, and they also understand the clean fast which is really huge. So yeah, no.

still there. So people are still there. They're reading. But a lot of people just like to consume the content. But for everybody who's listening to the podcast, if you're someone who just comes in in and reads and that's it, maybe maybe you've been burned on real social media because hey, I get it right. You know, one thing we don't allot We don't allow any politics. We don't allow people to make fun of your food. I mean, we don't allow that in our community. We don't really have people

trying to do all that, but we don't. Thank goodness, but just take some time to comment on the post of others like that is the one thing I would like to encourage everybody to do. You don't have to make your own posts. If you don't want to do, not make your own posts unless you're comfortable. That's fine. But every time you visit, say I'm going to comment on five other posts, and you might also think that you don't have anything to like, well, I can't give

any advice. I'm not jen I'm not surey, I don't know. You can give advice. And what happens is when you give someone else's advice, like someone's like, I'm really trying, you know, not to put something in my coffee. I don't know what to do because I'm struggling today. If you tell someone you can do it, you can just keep fast and clean, that helps you feel more motivated to fast clean. Or if you tell somebody you had a bad day and it's okay, don't beat yourself up,

then you internalize that for yourself as well. So all of the good advice you're giving to other people, you take on that good advice. So commenting on the posts of others helps them, and that's one reason why we have a great community. But it also helps you.

seeing people encourage other people and whatever, it grows. It's kind of like you know, if you smile at one person, they're gonna smile at another. Like smile spread. It's kind of that same thing. It's that, you know, encouragement. And then like as like Jin said, as you start encouraging other people and you talk to them in an encouraging manner, then when you start catching yourself talk to yourself negatively, you know, I can't do this, I can't do that.

And if you can stop and be like, would I tell somebody in the community that no, what I tell them?

unless I'm just having a slow night at work. And then something will happen during the weekend, somebody that make a post and they'll like allude to something that they said earlier, and I'm like, I don't remember that, because I feel like I know pretty much all the people and all the posts. So then I'll have to go back and look at their past posts, and like I'll miss something. I'll miss some event or something that happened. I feel like so out of the loop, and then I have.

up with some yummy desserts. Funny enough, I experienced major appetite correction with my brownie Sunday dessert. Although I've always loved, love, love chocolate, for the very first time in my life, I said, there's too much chocolate here, and I stopped eating about halfway through the dessert. This is a groundbreaking

thing for me, like literally groundbreaking. I felt so much better in the morning having only eaten half of the dessert, and I was able to eat the other half the following night.

at three months old into a Caucasian family. I'm only now realizing that I've had self identity and self image issues my whole life. As a young child, I couldn't find the words to describe my feelings, and I felt like I had no one to talk to. I remember my very first diet. I think I was around eleven. I had a neighborhood friend who was tall and had a large her frame. Her parents made her go on a diet, and at some point she did sugar Busters and the cabbage soup diet. Oh, I remember that you

sugar Sugarbusters. I don't know. I don't really Sugarbusters wasn't a thing where I was from, and I've heard of it, but it was low car. But the guy diet when we do know that the sugar Busters was, he was like, you might have been from like Alabama. He was from our Louisiana. He was from some southern state, but it was it was low carb. I had it, you know, I had it, so she said, So I did too. It's crazy to think about now that my mom allowed it. We would we would have needed help getting to the

grocery store for those specific foods. And that's when it all started. I've tried every single diet out there, low carb, low calorie, weight Watchers, Fentermine, hCG GLP ones. I even did a modified low calorie diet under the supervision of a bariatric surgeon, thinking surgery would be my last resort. I've been a notorious daily wear since I got my first spy bound planner in high school. Yes, I have

all of my weight history since then. I started fasting on February twenty ninth of twenty twenty, and I thank God for that timing. Right before COVID, if I had gone into the pandemic. Without fasting, I don't know where i'd be. A friend recommended, delayed on, deny on audible. I started that very day. I had great success, and honestly, fasting saved me during COVID, being stuck at home at no restaurants, and we found ways to stay active outside.

I immediately lost a lot of inflammation, especially in my face. I vividly remember posting a face to face photo in your Facebook group and it got over five thousand likes. I was blown away. Lately, I've tried to stay off the scale because it messes with my mind. I've been taking daily progress photos, nothing fancy, just a quick picture of myself in the morning, and using an app called See How You Eat. It's a daily photologue with six

squares and I'll fill them with pictures from my day. Yesterday, I felt great. I wore my sized medium shirt and pants. I walked over seven miles, and I did a poll day routine at the gym. I wonder if that was full day. It's a pull day? Well Day said that what is pull day? She was on to talk about it later? Oh, okay, she said, I completed a twenty nine hour fast yesterday afternoon, I had a six month follow up, actually eight months since I had rescheduled due

to anxiety about the photos with my plastic surgeon. In August twenty twenty four, I had a mommy makeover, a breastlift, tommy tuck, and liposuction. I feel amazing and thought I was looking pretty good too. Then I got to my car, opened the before and after photos and immediately felt discouraged, disappointed, and full of diet thoughts. Should I count macros, calories points, go low carb tri medication? My mind was swirling. Then this morning I got on the scale. It flashed one

ninety four point four. I've read all your book recommendations. I've listened to every podcast. I feel like you're number one fan. I've wanted to come on your show and tell my story so badly, but I'm not ready. Over the years, my fasting and windows have changed. I'm not a creature of habit, more of a free spirit. I've done some adf I'm a stricter during the week and more flexible on weekends. I use the zero app and

I have almost oney eight hundred fasts recorded. I also use the Happy Scale app, but I have not been weighing daily lately. I try so hard to be someone who doesn't care about the scale, but I do. I was once diagnosed with fatty liver and had elevated liver enzymes. That's now resolved. My A one C is now normal. My cholesterol is one fifty. My triglyst rides are seventy nine. My resting heart rate is fifty six. I'm very active. I'm easily able to walk five miles a day. I

go to pilates at least once a week. I played tennis with my daughter. I've recently gotten into strength training at the gym, doing a rotation of push pull and legs. I drink socially, maybe once a month if that. I eat what sounds good to me. I love lean meats and vegetables. I still eat fast food, sweets, and soda, but only in my window and not every day. I've always done a clean fast because I never knew any

other way. I've been fasting for over five years. I consistently wear a size medium in tops and an eight to ten in pants. I don't want to be super thin, I want to be strong and healthy, so here I am living my goal lifestyle. But I just can't get over that number on the scale. It feels way too high. My highest adult weight was two twenty eight and the lowest I've seen as an adult is one fifty one on diet pills is one ninety my set weight. The number feels wrong. I have to lose weight, but I

don't know how to get it off. Sometimes I think maybe I've done decades of damage to my buy and it needs time to heal. But shouldn't five years be enough? Do I throw away the scale? I have the biggest fear of regaining at all. Is it that my body is still recovering from surgery? But it's been six months. Oh, I'm sorry, eight months. I just feel stuck like a hamster and a wheel. Gin and Sherry, I need your words of wisdom.

your body, the body that you're in. You know, if you're trying to achieve the a look that is not the way your body is designed, then it doesn't matter how little the skill reflects back to you. If you don't like your body, you're not gonna like your body. So I think part of this comes to, you know, really finding peace with the body that you're in.

goes a long way. You know, there's been talk through the years that you know, you can be overweight and as long as you are active and you have a lot of muscle mass and you have healthy metabolic profile that you know you can be healthy at a heavier weight. Can you lose weight. I'm sure you can. You're going to have to be able to make some changes. You said you know that you're stricter during the week and

you're more flexible on weekends. You don't ever really say what your average eating window is, right, So that doesn't I mean I don't. I can only make a guesstimate and make some advice based off of.

You know that sort of thing. So not knowing that it makes it a little hard to advise on what to do. If you consistently average a four to five hour window throughout the week and you're not seeing weight loss, then I think it's probably time to adapt and switch to ADF. But before doing that you did say that you still love to eat fast foods, sweets and soda and only in your window, which is great, and you said you don't do it every day, but it could

be enough that that's holding you back. The fact that you've had fatty liver and you've had elevated liver enzymes really shows that you've had insulin resistance. So your alcy is normal. I'm curious what you're fasting insulin is right now. It may be great, it may not be a matter of you even being insolent resistant anymore. So you've healed your fatty liver and you've healed your fasting insulin levels. So now you've just got to get your body into

fat burning. You need to make sure that you are eating foods that support your goals. And no matter who you are or I don't care, fast food, sweets and soda is not going to support or goals for weight loss. Can you have them now?

contributors to that. So not only are you trying to eat for the weight that you are trying to achieve, but you want to eat for health too, right, so you you know you have a predisposition it sounds like to fatty liver and that goes hand in hand with diabetes. So really start thinking about it from a health and longevity perspective rather than just your size and weight, and start trying to eat, you know, for those type of goals.

And then if you've been consistent with your eating window and you don't really feel like there's a lot of room to adjust your foods, then yeah, I would settle into ADF. I would do it for you know, make a commitment that you're going to do it for six to eight weeks. Weigh every single day, whether you like the number on the scale or not. Weigh every single day, start recording your weekly average, take some measurements and give it a try for eight weeks and see what happens.

Do you have anything else, Jen, Yeah.

and bought way too many clothes. I felt so good in a size ten, and then when I got to a size eight, it felt like miracle, right because like single digit, so like I was so excited. And so it sounds like you were feeling really good in your body. You had your mommy makeover, and you were feeling really good in your body, and then you didn't like the photos. And it seems to me like not liking the photos said, well, but now I need to look at on the scale.

Then you saw the scale and now you're unhappy. Like if you could rewind and not not seeing those photos that made you feel bad and not seeing the number on the scale, would you be feeling differently right now? And I just want you to think about that as information and remember how great you were feeling in your body. Yeah, can I put in real quick too. Yeah, I know, she said.

can see the difference. And if you're gonna do ADF for eight weeks, I would definitely take measurements in progress photos at the start of that and then when you get to eight weeks, repeat those because that's going to give you a lot of information more so than a daily photo.

you've had a lot of physical healing. But if you're not losing weight, there could still be some metabolic damage. Can you know you say you did the hCG, you did the finner mean you did a lot of things. I get it. I did those things too over the years, and I think I had some metabolic damage. So if you are continuing to do what you're doing right now all the time and you're not losing weight, then you're

not addressing what your body needs to lose weight. So when we say, well I just need more time to heal, but if you're not changing something, then the weight is probably not just going to start dropping off right at this length of time. So we can change food choices in our intermittent fasting approach. And it sounds like you've

got the fitness and the muscle building under control. But if you do suspect that you have metabolic damage from past dieting, and you suspect that that is keeping you from losing weight, now that's where ADF comes in and as Sherry said, that could really be what your body needs.

If you don't have the second edition of Delayed on Denial, go ahead and get it and read the ADF chapter to make sure that you're you're doing it with the most revised recommendations, because if all you have is the old Delayed on Tonight or even fast East repeat, the recommendations have changed. So the second edition of Delayed on Tonight has the updated recommendations for that, and really see see how you do with that. Give it a try. Weighing daily with weekly averaging. I also agree that that

you know, justide out of side, out of mind. You didn't realize how how the scale was because you hadn't been weighing at all, and then you saw it and you're like, oh no, And so now you've got that data and so you can start from where you are and then just see what happens. And that's that's the importance of weight as data. And you know, getting yourself down to the green zone on the smart BMI, I think that would be a great goal. And again for feeling great in your body.

weight loss with glp ones is muscle mass. Like I just read this again, I think yesterday. And so if you're a person who's done all these low carb diet or not low carb diets, low collary diets like with the bariatric surgeon.

eat more efficiently. The more muscle mass you have, the more efficient your body is. So it could just be a matter of you know, things are kind of equalizing between you working out and you're still losing some fat. I mean, it's hard to say that you're not losing any fat right now.

eating or exercise habitually. I am five seven and a half and one hundred and sixty pounds when I started IF on March seventh, twenty twenty five.

part of the program. I also have been addicted to SCALE my entire life, and I am happy and surprised to say I have not weighed since beginning IF and the Clean Fast, which will be six weeks this Friday, April eighteenth. I have consumed your books jin delayed, don't deny. The twenty eight day fast start day by day, and I'm currently reading fast Feasts repeat. I am listening to your podcast. I have seen little bits of improvement, such as I've lost one and a half inches on my

bust and hips one inch around my waist. My clothes don't seem to feel much different, but I'm believing I have everything I've read that says not to expect rapid weight loss, especially while I'm continuing to become fat adapted. My fasting protocol changes, but currently it's between a nineteen five or eighteen six while consuming a snack and meal during that time. Some days I have a four hour

open window. My questions for you, One, should I be weighing every day while using the seven day average to get the true results? My worry is I will be disappointed even though I know not to expect much. And two, well, let's just take that genuine answer that question.

yourself ten to twenty pounds overweight. You actually are not overweight, and when you started intermittent fasting, you were not overweight at that time. So I think that's really important for context. So I actually think that not weighing could be a great strategy for you, because you want to see you know, your body changes over time as you lose fat, as you build or maintain muscle, but you don't have like ten to twenty pounds of fat that your body needs

to lose. You said, you've already lost one and a half inches on your bust and hips in an inch around your waist, And I would just relax into the process and enjoy the lifestyle and let your body do what it's going to do. What do you think about that, Sherry, I kind of agree with that.

you're doing is great. And if you're going to be disappointed no matter what the scale says, just don't weigh.

then maybe in eight weeks get it done again. And in that time you continue to fast, clean, follow what you're doing, continue with you know, any kind of exercise that you do for muscle building. We want to maintain our muscle mass. You know, you're sixty eight. We want to. As we age, it does become more important to use our muscles, and then in eight weeks look and see you might actually be up on the scale but have less body fat, right, in which case you that would

be really exciting to know. So I think that you since since you started right in the middle of the healthy weight range, you do not want to lose you know, quote weight. It might be nice to lose some fat as you build or maintain muscle, but the scale is not going to be your best tool for that. So it's all about what's going to happen. You know, if you went up a pound because you're weighing and you saw yourself up a pound, yeah, you might be really

really disappointed. But if you had a dexa scan and you saw that you gained five pounds of muscle and lost you know, four pounds of fat, then you'd be like, oh, I'm up one pound because I've gained a pound of muscle and I've lost four pounds of fat, you know, or six pounds whatever. You know, the rights that I said, But you know, then you'll have the actual the body composition data to know what's really happening. Yeah, I agree, all right, do you want to get into the rest of where did you stop?

address my concerns. So many thanks Jenn and Cherry. If the only positive things to come from this lifestyle were the freedom from calorie counting and scale shame, I will gladly continue on this journey. And I laughed at the last cements exactly what we said.

against that standard for all these decades. So I would let that skill shame go as quickly as you can, because you're already at a very healthy wait. And again, knowing your body composition could help you understand that and really reinforce it. As far as like how you're structuring your window. You said you're having a snack and a meal, like Sherry said, but you might not eat the second part of your meal. If you're eating until you're satisfied

and you feel good, that's a really good sign. If you are eating until satisfied and then two hours after you close your window you're starving, that's not a good sign. So you need to just keep working. You don't want to feel a lot of hunger later. You want to feel good and just go by how you're feeling.

or whatever. We hear a lot that people like hunger kind of goes away at first and then as they're I mean, because a lot of your hunger and everything is is driven on your circadian rhythm, and so your body's adapting to when are you going to eat and how much to eat and you're you know, satidy, and your hunger signals are still like trying to rebalance and

figure everything out. And so you know, over time, a lot of people who during that transition period, they'll say they'll start to worry, like their appetite has gone away or whatever, but it usually ends up kind of coming back. Yes, you get that solid appetite correction where you get to a point where you're like, I can't eat another bite. But if over time you feel like, oh, I don't really feel like I'm getting enough nutrition in my window, then it might be that you just need a longer window.

You might be a person who just can't eat a lot at one time and you need a lengthier window so that you can get in what you need. But that's could be based off of like how you feel and your energy and your sleep and you know, are you struggling during any part of your fast and that sort of thing.

be an intermittent faster. I genuinely think when your why is deeper than weight loss alone, you're more likely to find long term success and view intermittent fasting as a lifestyle.

She says, I don't recall clean fasting at that time, but it wasn't hard. I did that to lose a little weight, but found that my family and friends were always discouraged from discouraging me from continuing by making comments that made me feel guilty or wrong for losing weight. I was never obese, but felt that I was carrying an extra ten pounds and I did lose that through if. After a while, the pressure got to me, so I quit. That was in twenty twelve. Fast forward to twenty twenty two.

I was postment apausle and had gained just enough weight that I was uncomfortable with how I felt, and I didn't like the small spare tire around my waist that suddenly appeared. I signed up with a personal trainer and in six months had such back pain I had to quit that and I still felt and looked the same. I was assessed and found I needed back surgery. Before I had my surgery, I was fed up with feeling so crappy and uncomfortable that I started searching for health

and wellness podcasts and found Fast Feast Repeat podcasts. I binge listened and I started ADF the first day I started listening. I did that for several months, and then I started OMAD with a twenty four approach. I was feeling less brain fog and exhaustion, but still no change on my spare tire. I was beginning to think that it was just something I was going to have to live with as a result of postmenopause. But then I started on a mostly whole food, plant based diet, and

that is when the spare tire went flat. I could not believe that a small diet change as his eliminating animal products would make such a big body change. This along with if as a keeper, I think that is my tweak, but it could also be my celebration my why, my mother, my father, my husband, and my sister. Everywhere I look I see family members struggling with health issues. My father had a mild heart attack and had stints

put in. My mother has full blown rheumatoid arthritis, which has made it difficult for her to do almost everything. She's so sick. She just recently had a stroke and did not know it until she.

also a dedicated intermittent faster another celebration. So far, are the only health issues I have are hypothyroidism, which is being controlled with a small dose of medication, and this back issue that since the surgery seems to be resolved, and that is the way I want to keep it. Our countertop is full of the drugs my husband has to take daily to survive. I have one small pill bottle for my thyroid. My health span and my life

span are important to me. I have two children who are just starting into their adult lives, and I want to be healthy enough into the future that they do not have to worry about my health or look after me, and that I can run and play with the grandchildren yet to come. Fingers crossed. Lastly, I've read every book you have mentioned on this podcast, and I listened to the Zoe podcast regularly. Most recently, I'm reading Eat for Life by doctor Joel Furman. No, not a typo, it

is a different book. With a different title wording than the book mentioned at the beginning, and it is reaffirming my plant based diet choice so that I can live the healthiest future I can. I only wish that more people could understand this way of life and keep their health in check. That is why it is so wonderful that the two of you are sharing your knowledge and encouraging people to give it a try, tweak it till

it's easy, share their successes and discover their why. Keep up the good work, and I love that me too.

up on the body and the tinted face sunscreen. My family and I escaped Hawaii without so much as one sunburn, and I appreciate that the sunscreen was easy to apply and effective. I love the sunlight tinted SPF for faces so much that I've i'd myself wearing it most days now is it gives me a nice, finished glow, evening out my skin tone without applying makeup. I wash and tone my face and then apply this tinted sunlight a

little masskara and go about my day. If I don't plan going outside, but I want a finished look to my face without makeup. I have found that the primer works great for that. I don't get oily and my skin looks so much better. I'm a minimalist when it comes to makeup, so I am loving these products. So if you are ready to switch over to clean skincare or makeup routine, check out Crunchy and I'm happy to

help you make the switch. Visit the link in show notes or visit Fastpeasrepeat dot com, slash Sherry to shop, and as always, you can email me at Sherry at Fastfeasrepeat dot com.

of eating. For example, I've found out that I can have a strawberry milkshake at Steak and Shake because they don't use anything in the shake except for ice cream, strawberries, and sugar. There are some foods I absolutely cannot eat, for example, gluten and tomatoes. Those two things make me very sick. It's really hard sometimes to get enough variety

in my diet to keep things fun. This tweek allows me to go and enjoy eating a little something different, but at the same time staying with the diet that is very healthy for my body. And I love that.