The Fasting Pod

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Spoiler Alert

• Only really works if you want to lose weight
• Or you have been a bit naughty at the weekend.

2 Day Fasting Stays the Same

• 500 / 600 Cals
• 2 days a week
• 36 hours
• Try and leave as much time in between as possible
• For females generally I would suggest trying to eat at beginning of day and end of day
• For males if you can 12 / 24
• Monday & Wednesday fasting days
• Friday additional weight loss day (see below)

Additional Weight Loss Day

• Increase your calories to 800 - 1000
• Miss out lunch
• Examples Porridge and Fruit and Fibre bar
• Evening Prawn Stir Fry with Edamame beans, sweetcorn, pepper and onions.
• Add hoisin sauce afterward
• Serve with noodles. Pack of three strips. Only use one.
• Running for about 2 weeks
• My wife seen really good weight loss. I have maintained weight but have had a couple of busy weekends.

Tweeks

• Have you got any tweaks ?

Hydrate

• Really important to hydrate
• Prevents fatigue
• Gives your body time. to repair
• Keeps you fuller for longer

Breakfast

• Get that coffee or tea in as well
• Make sure that you try and eat slow releasing carbs in morning
• Better to miss lunch rather than this

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

How Intermittent Fasting Works

• Reduced Insulin Levels → Fat Burning
• Human Growth Hormone (HGH) → Up 5x Aid Fat Loss / Muscle Gain
• Norepinephrine (noradrenaline) → Sent to fat cells ->Body Fat → Free Fatty Acids → Burn for Energy

Deciding on your exercise level

• Weight and Energy Levels
• Exercise Regime

What type of exercise ?

• Walking
• Yoga / Tai Chi
• CV = Cardio Vascular
• CV Equipment
• CV Body Pump / Body Combat
• CV Peleton
• Mountain Biking / Treking
• Jogging

Water

• Make sure you have plenty of water especially if doing CV

Extra Energy

• Normally might consume energy bars or extra to eat to replace energy. Can’t do that
• Build up slowly

Exercise = Prizes

• Lose weight more quickly
• Hard exercise more energy burned
• Don’t do it if you have a medical condition consult doctor first

Summary

• How intermittent fasting works
• Exercise Level
• Exercise Types
• Water
• Extra Energy
• Exercise = Prizes

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Why ?

• Better for you
• Know what is in your food
• More likely to challenge yourself to get better

How ?

• Slimming world
• All about:-
• Planning
• Utilising ingredients
• Frozen Items e.g. onions
• Additional condiments e.g. marscarpone
• Using Water

Planning

• Plan your week
• Shopping list

Utilise Ingredients

• Two meals the same
• Find ingredients work for you peppers and sweetcorn
• Think about dates

Frozen items

• Stop you cooking → Chopping onions
• Cauliflower rice
• Bagels
• Bread

Additional condiments

• Herbs and spices
• Coconut milk
• Passata
• Marscarpone / Creme Fraiche

Use water

• Cook out you onions.
• Brown add water
• Frozen dry out add water
• Sauce frozen add water

Rewarding

• Surprise how and what you can have within your calories
• Start to challenge yourself with getting more veg and fibre into your diet
• Feel much better health wise and mentally because new food trying

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Why are you fasting ?

• Either lose weight or health benefits

Is fasting right for you ?

• Difficult in social situations on fasting days
• Socially unacceptable for example I went to London with a relative who did not get that I was not eating.
• Limited access to water
• Calorie controlled diet
• Off the waggon approach

How to handle fasting days ?

• Be upfront and communicate with everyone you come into contact with during the day
• Plenty of water
• Have hot drinks e.g. black coffee and tea without milk

How to handle rogue non-fasting days ?

• You have to live life
• Sometimes you have to accept that you are going to go over your calories
• Try to limit it as much as possible
• Christmas really hard

Stopped fasting completely

• Weight piling back on
• Feel lethargic
• Get back on the horse and start again
• Go 4:3 for a while to try and get you back on track.
• I experienced at Christmas time
• Easy to get into bad habits
• Comes down to mental toughness
• Do it for long enough / get to goal weight becomes second nature.

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Hard at the moment in the current circumstances especially if you have had to lockdown again

Fasting

• You only have to fast 2 - 3 times per week
• Focus on getting through that time
• Big motivation you can have it tomorrow
• Occupy your mind
• Do those jobs you have been putting off
• Exercise
• Don’t break fast unless ill
• Hot drinks help

Non-Fasting

• Really enjoy your food
• Eat food slowly
• Savour your food
• Eat what you have craved.
• Don’t deny yourself
• Go over your calories on one day a week

Mental Toughness

• Can’t learn have to experience
• Coach point of view you find way through it
• Finding coping mechanisms
• After nearly a year still find hunger a problem.
• Hot drinks help
• Condition your mind not to think about food
• Eventually you can zone out

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Welcome back
• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Meal Planning

• Sounds boring
• It is
• Feel like mountain
• It does
• So does fasting

Story

• Last year I was fed up -> Traditional weight loss
• Fasting worked and lost weight -> introduced some bad foods and not much veg
• Achieve primary goal in November last year 85kg to 70kg (33lbs)
• Mission in December 6kg
• Since February around 69-71kg

Plan = Not Bored

• Plan required plus could use weekly plan to look at what is required the next week
• As you get better you want to eat more healthily
• If you plateau one of the options is to increase fibre
• Key to planning is not making it complicated

How does it work ?

• When do you shop ?
• Divide weekly / monthly ?
• Day before work out what your plan is for the week
• Start with known menus first
• Try to build out at least one new menu a week
• Try and think more healthy e.g. adding lots of veg to your meals

Examples

• Used to have a lot of pasta with tomato sauce made with passata, onions, bacon and mushrooms
• Instead now have onions, bacon medallions, peppers (3), passata much smaller amount about 160ml and creme fraiche 
• Home made bolognaise sauce with mince, onions and passata but bulked out with cauliflower rice and mushrooms. 500g of mince makes 12 portions instead of 4-6.
• Quite bitter so add fajita mix to it a bit of mascarpone makes the perfect sauce for tacos
• Or add home made chilli herb mixture, marscarpone, extra peppers and rice and make instant chilli

Flexibility

• If you can have a 2 week plan
• Be flexible. Plans change
• Try to have at least one or two meals that are either directly from the larder or freezer
• Think of what you are having on every day including fasting days
• Create your shopping list based on this plan

Most Important

• Review your plan
• What worked ? 
• What did not work ?
• Amend menus for next week
• Plan for the next week
• Repeat

Healthy

• I used to have frozen pizzas
• Just got into having lots of veg and fibre bar to make sure having enough fibre
• Health breeds healthy
• Work out for your life.
• I fast twice a week instead of once so I can be more free to do what I want

Summing Up

• I hope that has helped you
• Please get in touch if you have some interesting tactics that you have tried

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Welcome back
• I would like to put out two requests this week if I may be so old.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

What is a Plateau ?

• Essentially following the fast diet and doing everything right.
• Prolonged period of time of more than 3 weeks with no weight loss

1. Are you doing it right

• 500 / 600 cals
• 2000 / 2500 cals
• Only going over on one day
• Eating the right things ?
• Plenty of fruit and veg ?
• Weighing once per week

2. Established you are doing right but you have hit a plateau.

• Don’t panic
• First few weeks body needs to change
• See how you do for another week
• Where are you in your cycle ?
• Have you hit the menopause ?
• Are you getting enough fibre

3. Tactics

• Increase your fibre
• Eat good food / plan your meals.
• Talking about that next week
• Go 4:3
• Go alternate day
• Exercise more especially fasting days
• Patience
• Record what you eat

Summing Up

• I hope that has helped you
• Please get in touch if you have some interesting tactics that you have tried

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thanks very much for those of you who are still listening even after a 4 month break it is very much appreciated
• As per the last episode I am going to try and make the main segment of the show no more than 10 minutes

• Coronavirus has been an absolute world changer
• Economies have gone into meltdown
• Many people working from home
• Incredible change that is unprecedented
• Bad news = bad habits
• Well my friends times are changing and it's time for tough love

1. Plan your meals

• Every week sit down to plan meals
• After a few weeks → Start repeating
• Lookout and note down meals worked or not
• Able to shop smarter and prepare list
• Expand your repertoire

2. Count your calories

• Use an app
• I use Calorie Counter app from Nutratech Ltd
• Keep it up each day
• Try and plan ahead
• Remember 500 / 600 calories for fasting days
• 2000 / 2500 cals for non-fasting days

3. Exercise

• Start some exercise that you did before lockdown
• If you can’t think of anything then start a walk
• Try and do 30 mins every day
• Build up from there

4. Routine

• Fast 2 times per week
• Stop at correct time pre-fast to make sure you have the full 36 hours
• Try and consume the right amount of calories
• Remember you can always have it tomorrow
• Try and find filling food (add extra veg) to stop snacking in between meals
• Takes time but routine will build into habit
• Mental Strength

5. Rewards and trigger points

• Keep all takeaway menus out of harms way
• Start with a takeaway type item in your freezer for me it was pizzas
• Rewards yourself at the weekend and allow yourself to go up to 1000 calories over
• Get ready for another week
• It will be worth it

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

Main Topic

• Quick episode
• Just to say I am back after 4 months away
• Ready to motivate you through your fasting
• I would love to hear from you. (See Contact Me section below)
• Show changing structure
• Limit main segment to 10 minutes
• Much more about what you want from the show
• Also I have spoken to lots of people who have run into issues so we will be discussing those
• No more weekly review covering me because no one wants to know that I have not lost any weight !!!
• I will also be concentrating on some meals that I have found work really well.

Contact Me

Instagram

@fasting.pod

E-Mail

To get in touch - [email protected]

For podcast ideas - [email protected]

• Announcement
  • The Fasting Pod podcast is on hold for a while
  • You can still contact me for questions 
    • [email protected]
    • fasting.pod on Instagram
    
    
  
  
• Weekly Review
  • At goal weight 69.9kg
  • Back to 5:2 and heart rate same as last week
  
  
• Top 10 tips to improve your fasting
  • 1. Menu - write down your menu for the week
  • 2. Evaluation - work out what went right / what went wrong / what needs to go from the menu from last week
  • 3. Plan your week - work out where you are in the week i.e. at home or out and how much time you have and plan your menu. Include some items from last week and one dish
  • 4. Write your list - get the ingredients and the other items you need for shopping
  • 5. Work out where to shop - optional step. Take your list and work out which supermarkets have the best bargains
  • 6. Shopping - always check new ingredients for calorific values as well as nutritional values
  • 7. Review each meal - make a note after each meal how long it took to prepare, how tasty it was and whether it was truly worth the calories
  • 8. Repeat steps 1 to 7
  • 9. Efficiency - this process becomes automatic very quickly, you always know where you are with food and have the right things in the fridge. If you follow step 5 you might even save money !!!
  • 10. Change your method - alternate between 6:1, 5:2, 4:3 or alternate day fasting depending on how heavy your week is. If you have to change your fasting days
  
  
• Good luck with your fasting
  • I will be back soon
  • Happy fasting