Today we are catching up on where they have been as well as getting in a bit of a Q&A to answer a few of the questions that they have had as we are going along on this health journey.
We spend the first few minutes catching up with Whit. She has been dealing with some time of the month cravings. She is also trying to lose more weight. Intermittent fasting has been helping her shift the scale in her favor
Ash is still having an easier time with it. She is seeing slow yet consistent weight improvement. She hasn’t dealt with the same cravings that Whit has been dealing with, also her constant hunger has started to subside.
We also discuss what intermittent fasting is, and a few ways to go about it. There is your standard 16:8 fast, which is 16 hours of fasting followed by an 8-hour eating window. During this eating window, you would eat all of you meals then once the 8 hours is up, you fast. It’s not as crazy as you think since you are fasting while you sleep, so you are only fasting 8 (or so) of your waking hours.
The fasting schedule that I fall into is a 20:4 fast, where I fast for 20 hours and my eating window is only a 4-hour chunk. On occasion I also do an OMAD (one meal a day), this is where I have one HUGE meal, and for the rest of the day, I either have water or a fatty coffee.
It is important to note the intermittent fasting is not a calorie restricted regimen, you are eating the same amount of calories, only in a shorter window of time.
Ash also asks about ideal blood sugar values. My ideal blood sugar numbers come from Robb Wolf’s “Wired To Eat”, as well as podcasts I have heard him on.
- An ideal fasting blood glucose(sugar), that is taken after at least an 8 hour fasting period, should fall between 70 and 90 mg/dL.
- An ideal blood sugar range 2 hours post meal, should be 95 – 115 mg/dL.
When I test Blood sugar of ketones I the Keto Mojo, it can test for both blood sugar and ketones.
Whit also asks about poop, if this topic bothers you sorry. However, a lot of the problem with pooping when first starting a new eating style has to do with a changing gut microbiome. As your gut gets more acclimated to your eating style, the better your poops will be. Having a huge “S” shaped poop just means you have more fiber, it is neither good nor bad. Because some people do great on an all meat diet, and others do well on an all plant diet.
After Whitney successfully makes Ash squeamish about the poop topic. Ash asks about working out. Specifically about how to workout without a gym, or limited ability to walk outside.
We talk about Long Slow Distance walking to get to your weight loss goals as well as a shorter more intense Tabata or HIIT protocol, I outline those different approaches along with others in this article.
Thank you for joining me on another episode! As always, if you want to say hi to the voice behind The Thriving on Fat Podcast you can find me at: