Hello and welcome to the Intermittent Fasting Gems with Jen Podcast.

I'm your host Jen, a middle-aged Michigan mama, wife, and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it.

I've lost 46 pounds in four months and gained an incredible lifestyle

filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry or cruising to

your nine to five, let's start fasting.

Our way to freedom together.

Hey there, fasting friends.

How is it going?

How did everybody do with my week one intermittent fasting tasks and.

Are you ready for week two's tasks?

So if you're listening and you have no idea what in the heck I am talking

about, you are going to want to back up and listen to my last podcast episode,

which was number 65, because we are right in the middle of a three-part

series to help you jumpstart your weight loss and intermittent fasting plan.

For the new year.

So like I mentioned, this is going to be part two, week two of my intermittent

fasting and weight loss jumpstart plan, where I'll be giving you four new tasks.

Now, this is an add-on plan, which means we're not gonna stop

doing what we started in week one.

I want you to keep doing what you were doing and we'll just add a few more tasks.

To the mix.

Okay, so in week one, um, we've got that out of the way.

I'm hoping that you found yourself a fasting Tracker app that you like.

If you have found a free one that you love, I am all ears.

Please, please, please share it with me.

Task number two was to take before and after pictures and body measurements.

Uh, next you were to pick just one meal a day to give up and skip and begin

clean fasting for 16 hours each day.

And finally, task number four was to cut out all alcohol and sugar.

Alright, we are moving on and the first task for this second week

of the plan is to bump your fast up to 18 to 20 hours each day.

Studies have shown that the real.

Fat burning begins at about 18 hours.

Now this is where a raw electrolyte supplement like

element, can really come in handy.

I have a blog post on my website that tucks all about how awesome this stuff is.

I'll go ahead and leave that in the show notes for you.

If you are struggling with fatigue and headache, or hunger, all that yucky

stuff, as you try to push your fast to that 18 to 20 hour mark first, try and

drink some plain sparkling mineral water.

That almost always helps curb my hunger and helps me push through.

If that doesn't work, then go ahead and try mixing an element electrolyte

supplement into your plane, or I like to actually mix it in with.

Um, plain sparkling mineral water, so you can use plain water, or of course,

the plain sparkling mineral water.

The fizziness in that mineral water is fun and it just tastes good to me.

I would say if you take it around the 15 to 16 hour mark, it really should help

you to push through to that 18 hour spot.

But you do wanna make sure that you are using the raw, plain,

unflavored, electrolyte supplements, nothing with flavor that might

accidentally spike your insulin levels.

Also, make sure you're mixing it with plain water or.

The plain unflavored, sparkling minter water.

Okay, moving on to task number two for this week.

Try to keep your carb intake to 30 grams net carbs or less each day.

A tip on this one is to be really careful with fruits, while

you're trying to lose weight.

So yeah, fruits have a lot of, carbs in them.

Fruits are healthy.

Yes, yes, they are.

But I highly recommend staying away from apples.

And bananas during the weight loss phase.

That may sound crazy, but please just trust me on this one.

Uh, lots of carbs in both, bananas and apples.

Don't worry though, because you can definitely add them back in later.

I have a short little YouTube video explanation of how to easily calculate

net carbs that I'll leave in the show notes for you, but basically

to easily calculate net carbs.

You're just gonna take the total carbs on the label and subtract the

grams of fiber and the sugar alcohols.

And for many whole foods without sugar alcohols, you usually just

subtract the fiber from the total carbs to get your net carbs.

Keeping my net carbs under 30 grams each day was kind of

my secret weight loss weapon.

I don't know if it will work wonders for you like it did for

me, but why not give it a try?

Task number three, you are either gonna love this one or

you might just hate it, but yeah.

You're gonna start breaking your fast every day with my seven ingredient a CB

apple cider vinegar, weight loss drink.

It contains apple cider vinegar, organic lemon juice, cinnamon,

ginger, turmeric, cayenne pepper, and citrus flavored sparkling water.

You should drink this once a day.

20 to 30 minutes before you take your very first bite of food for the day.

It totally works because it incorporates the four best

weight loss spices plus a CV.

It's gonna help with your metabolism, your digestion, and it could quite possibly

accelerate your weight loss again.

If I'm not a doctor, I'm going off of my own experience as well as many people who

have been in my Facebook group, who have taken my course, who have reported back

to say that the a CB drink really, really did help give them that extra boost.

So if you absolutely hate the a CV drink, you can do a few different things.

First, make sure that you are mixing the A CV spices and lemon

juice with sparkling mineral water.

I. Honestly hate it mixed with just plain water.

I don't know why it tastes so different, but to me it really does, and I love

it when it's mixed with the carbonated mineral or sparkling mineral water.

The taste difference really is unreal.

I also believe that the flavor of mineral water makes a huge difference too.

I definitely recommend using citrus flavors like lemon.

Lime or orange and staying away from fruity flavors or coconut,

strawberry, things like that.

It, it's an acquired taste, but it totally gets better, and when you start losing

some serious weight, for some reason, it magically starts to taste so much better.

I will go ahead and leave that link to my blog post that has the full recipe and how

to make it into easy a CV cubes that you can just pop out of the freezer and add

quickly to your sparkling mineral water.

Um, I'll leave that link in the show notes as well.

I honestly love the drink now, and I cannot believe I've been breaking my fast

this same way for over five years now.

Wow.

Alright, so you may not love it at first, but please, please, please give

it a chance because I really believe that it definitely will grow on you.

And finally, task number four, for this week, I'd like you to try to get

some sort of workout in most days, like five to six days of the week.

It does not have to be anything too crazy, and it's even better if you can work out.

In the fasted state, I truly believe that it will help you give that extra

boost and help you to lose more weight.

If you are able to do this, the further into your fast, the better.

Um, this is another secret trick that really, really worked.

Well, for me, I usually exercise about 17 to 18 hours into my fast each day.

I have a really awesome 30 minute walk, jog, treadmill workout that

I love to do a few times a week.

I'll leave it in the show notes for you as well.

All right, that is it.

Four new simple tasks.

Number one, bump your fast to 18 to 20 hours.

Task number two, try to keep your carb intake to 30 grams

net carbs or less each day.

Number three, make up a batch of my seven ingredient a CB drink and

start breaking your fast with it.

Every day drinking it 20 to 30 minutes before your first bite of food each day.

And finally, test number four, add a little bit of exercise into your day.

Shoot for five to six days a week.

And if you can get it in while you are in the fasted state, that is even.

Okay.

Alright.

That's all for part two of the plan.

I'll be back on January 30th with the final part three, week three of the plan.

Until then, if you wanna get your hands on the PDF of this whole plan,

that also includes a few bonus items.

You can snag it for just $9.

The link will be in the show notes.

And of course, if you are ready to take your intermittent fasting journey to

the very next level, you can get my six weeks to sexy full intermittent

fasting and weight loss masterclass video course for just $39 when you use

the discount code GEMS 10 at checkout my course goes into way more detail, about

these tasks and how they'll help you.

And it'll just will help you really step by step, guide you through six

weeks until you are an intermittent fasting pro and you are ready to go.

All right, my fasting friends, get out there and get your fast on.

I am super duper excited for you.

Please reach out to me and let me know how it's going.

I'd love to connect with you and, can't wait to catch up with you again soon.

Have the best day ever.

Hey, thank you so much for choosing to spend part of your day listening

to this episode of the Intermittent Fasting Gems with Jen podcast.

If you think these tips could help a friend or a family member, please

consider sharing this episode with them.

And if you really enjoyed the show, taking a minute or two

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Would be so appreciated.

Tune in for new 15 to 25 minute episodes released on the 10th,

20th, and 30th of each month.

Episodes will feature solo shows filled with if F hacks that

have worked for me, as well as episodes where I get to chat with.

Fun folks of all ages who've experienced incredible success

with intermittent fasting.

If you have questions or want more unique intermittent fasting health and

weight loss tips, tricks and recipes, please visit my website and blog at.

So what if with jen.com?

Finally, we'd love to welcome you into our free intermittent.

Fasting Facebook support group.

So what if with Jen?

Find all of these links in the show notes below.

And as always, I hope you spend your day loving without fear and

laughing until your cheeks hurt.