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'd 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.

Today we're chatting with Amy O'Rourke Smith from Fenton, Michigan.

Welcome, Amy.

Hi, how are you, Jen?

I'm good.

And so for everyone out there, I actually met Amy about seven years ago.

Can you believe it's been that

No, that's crazy.

ago when I had the privilege of being, uh, Amy's son, Stephen,

sweet Stephen's kindergarten

Yes.

um, which was, uh, Oh, the coolest thing ever.

Love, love, love Steven.

So that's kind of how Amy and I got to know each other.

And then when I started my intermittent fasting, support Facebook group a

little over two years ago, Amy, uh, was one of the original joining members.

So I am so excited to chat with you today.

All right, so let's start off, with, what have been your top

three wins with intermittent fasting, whether that's weight loss

or more energy or better sleep?

Go ahead, Amy.

It's hard to whittle it down to three, but, I think my top three, um, cause we

have a family history of heart disease.

And I noticed,

Especially when I started intermittent fasting that, my resting heart rate.

So just sitting here doing nothing.

Was in the one tens, sometimes in

Which was just crazy.

And, now with intermittent fasting, um, I'm down in the seventies,

sometimes even the fifties, when I'm at a resting heart rate, also

my blood pressure was an issue.

Um, so that's back down where it should be.

It's not high.

I don't have hypertension.

When I'm intermittent fasting.

So, uh, that has been huge.

Also I just have more room in my brain, Jen.

Um, I, I can't even tell you

that.

how much time I spent, you know, on whatever diet of the season I was trying

out the Weight Watchers, the, um,,

did, uh, paleo.

I did the six small meals a day.

Remember when that was a big thing?

Um, you know, and even, so now looking back at how crazy my eating has been

since I was a kid, because when I was a kid, I ate, I guess, normal,

the way we did in the 80s, which was

Sure.

three meals.

You might have ice cream once in a while after dinner, but after,

you know, then that was it.

You didn't eat again.

And then, you know, when my kids who are now, so the oldest

is 22, the youngest is 12.

When we'd send them to school and they wanted a snack, well,

then they wanted two snacks.

It's like, what are they?

So we're eating constantly.

Right.

, so really learning, um, that my pancreas needs a break.

It's not supposed to, Be dealing with, sugar intake all the time.

So that has, um, just changed my life.

I couldn't believe how much time I spent going, should I eat that?

Should I eat this?

Should I eat that?

What, you know, how much, what condiments should I eat or what can I not eat?

And, but I love

It's,

this thing, but I can't eat it.

And it's, it is exhausting.

Oh, I

is.

because I ate that thing I shouldn't have eaten, you know?

So I don't do that anymore.

I don't do that anymore.

Um, what's been really nice is to learn what foods actually make me

feel like crap, not what the diet book says, but just like, Oh, when I

eat that, I actually don't feel good.

So I can, I avoid that food because I don't feel good.

Not because the diet book says I shouldn't eat it.

Um, so that's been just freeing and to know,

the intuitive eating

my gosh.

a

Yes.

Mm

for me once I started fasting for sure.

And if I really want it, I can just wait until my window's open

and then I can eat it, you know?

So,

Yes,

and I just.

I love

So much room in my brain.

Now I fill it with what flowers can I plant or what, um, you know,

what thing can I do that's fun?

You know, it's just cool.

yes.

yeah, I, those are my

love

top three.

Yeah.

That's great.

So, um, when I'm thinking you started fasting when I

started, uh, the Facebook group.

February.

Yep.

was it at a different

Like February

a

21.

two years ago, February of

Or 22, 22.

Yeah.

Yep.

Okay.

Yeah.

Very good.

Okay.

So, Amy, what, what would you say is, your main or, preferred intermittent

fasting, like schedule or method?

Do you do like ADF alternate day fasting or OMAD or 16 8 or what do

I like, I like OMAD.

Um, and really when I was doing my peak weight loss parts, um, I was

doing really like a 23 and one,

Okay.

And then, you know, I've been listening to Jen Stevens podcasts quite a bit.

And, um, really talking about how it doesn't have to be just one hour.

Cause I was trying to cram a lot of food into one hour.

So now I've learned probably more like the four or five hour

window where I can eat is better.

You know, that I can have a salad or a little whatever appetizer and then a

meal, and then I can have a dessert or close it with a protein or something.

So I can get through the next stretch of my fasting windows.

I think that's so important to

Yep.

Mm

when I, I also prefer OMAD, but when you say OMAD, you're right.

People think, Oh, you cram just one gigantic

hmm.

an

Yeah.

Me too.

Mm hmm.

I was doing that for a little bit until I figured out, Oh, no, no, no, no, no.

Uh, I don't want to do that.

And you know, it's more, OMAD is, it's not, even though

it says it's one meal a day.

It's not.

I mean, I'm eating snacks while I'm making dinner.

I, you know, then I'm eating dinner.

And then, we're chilling out in front of the TV and then I'm

eating a nice healthy dessert.

And so, yeah, it's definitely spread

Yes.

and it's way less restrictive than what the name actually implies.

So,

Yes.

um, so if you say, so you're doing OMAD, what would be like, what

are your actual, fasting hours

Uh, I really like, I, I like the 3 p.

m.

to 7 p.

m., cause I, I really like to go to bed with an empty stomach.

I sleep better, you know, perimenopause, here we are, you know,

that's a whole nother podcast, but

Yeah, because I don't want to disclose your age, but I think we're around the

yeah,

right?

you can, I'm, I'm 48, it's fine, it's cool,

yeah,

but I,

48.

yeah,

49 in

yeah, we,

you're right.

I'm feeling all those things, too.

we

like to go to bed with a full

Yep.

I just don't sleep as well.

So that has been the best window is like three to seven.

Um, that's my,

okay,

so, um, then I can meet someone for a late lunch if they want it or an early

dinner that can, you know, just trying to figure out my social life around it too.

yeah.

but yeah, so,

And that's, that's the cool thing, too, because it is so flexible.

And, you know, if, if you want to eat breakfast instead

of dinner, then you can flip

yes,

find, find what few hours work for you, um,

is what I love.

Yep.

Yes.

Yes,

of know the answer to this question, but um, do you use a fasting tracker?

Like an app?

I do.

Um, no, my favorite fasting app is no longer.

Um,

I know.

I'm so sad

So sad about that.

We were using, uh, life.

Um,

life, yeah.

so now, um,

and,

Mary's introduced me to, it's called fasting queens.

So I've been using that for, I don't know, just a couple of days.

Uh, so far so good.

love

Yeah.

Fasting queens, just like it

Yep.

Just like it sounds.

Okay.

And it also tracks your period.

So she, you know, she.

Oh, it does.

It does.

So it kind of helps you see how, you know, maybe you need a little more comfort food

because, you know, the period's coming.

Yeah.

So it's, um, it helps you see that connection.

you like

I do like it.

Now, I've only been using it for a few days because I've been mourning

the other app that I love so much.

Because,

But your daughter's been using it for, for a

uh, well, She was also using life

switch too?

we were in a circle together so we could watch each other's

fast and encourage each other.

That's what I really loved about that life app, but oh, well.

Okay.

I know.

I

Yeah.

I hate it when they get rid of good things.

So, all right, but fasting Queens, I like

Yeah.

And I like the, um, option that it gives

Yeah.

you know, because a lot of people do have, some issues with

that, with their, you know, their period and fasting and things like

Yeah.

no, love, love,

Yeah.

All right.

Well, I'm going to check that

Okay.

So, let's move on to, um, Ooh, your biggest challenge

with intermittent fasting.

Um, um,

Okay.

So that's going to be window creep, as I've heard, uh, Jen Stephens

call it, you know, where you, um, so just, well, I'm eating on a much

giant, you know, bigger window.

And that was definitely an issue in the month of June.

I hosted a bunch of family and, uh, we just were eating constantly.

Right.

So for that couple of weeks in June, I just.

My window was bigger.

I was still fasting, but I just had a way bigger window than normal.

So I think that's my biggest challenge.

And then kind of getting back out of that once I'm in it,

Right,

know, um, and that's when I just have to remember my wise and, and, um, and use

my app, my fasting app that helps me, you know, say, Hey, a little bit longer

help.

or a little bit longer and you're in,

Right.

I think

the process.

sort of a game with those fasting

Mm

is for me.

You know, it is kind of a game you play with yourself

hmm.

a great way to keep yourself accountable, so.

Yep.

Yeah, for sure.

right.

So let's talk about, you're eating and you're fasting windows.

So let's first talk about fasting.

So, um, I have to ask, do you clean fast?

Um,

has been a game changer.

Good girl.

Oh, I

changer.

Huge because, yeah, I was, I was fast, I thought I was fasting, but I

was drinking coffee with all my yummy almond creamers in it and, you know,

all were

yeah, so I had to learn, um, and that, you know, that was reading the book,

listening to the books, um, and, um, yeah.

Listening to podcasts, watching your Facebook group, um, just really

helped me, um, you know, and then having to try out black coffee.

That was not exciting at first, but now I really like it.

It's something I, I do if it's really bitter or really strong black coffee.

Okay.

either water or salt.

I'll even put salt in it and that helps take away that bitter.

Um, so that's been a huge, and then I'll drink, I love iced tea.

I grew up on unsweetened iced tea.

Um, and so I, I would drink that, ice water of course.

Um, and then.

Well, that's really it for my, in my window or, or if I get, um,

yeah, in my clean fast window.

Um, if I get either nauseous cause I've taken a medication or just like,

I'm, I think I'm ready to eat, but I'm not really ready to eat, you know,

um, I'll, I'll do some, LaCroix, they're just the plain, the pure,

Yeah.

the blue one.

Yeah.

The blue.

Yep.

Yep.

That's I

So that's, um, I will do that, but those.

So would you say that I know it's been, you know, it's been over two years

since you've been fasting, but you can think back, can you really say that you

noticed a difference in maybe weight loss and health benefits when you did switch

from kind of that dirty fast or whatever

Oh, yeah.

Yeah.

fast.

Yeah.

You, I think you don't understand how good you can feel truly

hmm.

you do it correctly.

You fast clean.

Um, and something I've noticed because I do love that creamy coffee, right?

But in, uh, when we had all the family here and I'm drinking coffee

with all the creamers and stuff in it, I was getting headaches, Jen.

And so now I really have connected that, that creamers, um, gives me a headache.

So I.

All

And they don't really want it.

Yeah.

And it's,

Crap,

something too, that's very interesting is, um, really tasting the chemicals in food.

Now I can, you know,

Isn't it

yeah, the things that aren't, that have all the extra added, whatever

it is, that's not real food.

swear

taste it now.

completely changes your

Yep.

It's, it's

does.

it's, it's cool.

Um,

yeah.

So do you use, any electrolyte supplements, um,

only when I'm.

No, not regularly, but if I've done, you know, um, I, I'll do

some really long bike rides.

So if I need to refuel, but otherwise no, um,

Awesome.

So what's the, do you know what the absolute longest

fast that you've ever done is?

uh, 36 and, um, I didn't, I didn't do it very often.

I've only done it, I think, twice.

Twice maybe, but it does feel really good, but I had to get there.

You know, I had to,

Yeah.

like you said, close the previous window with a protein.

Um, all these things you've, all the tips you've given,

Yeah.

but, um, I also just don't feel good going that long.

I think WOMAD is really my sweet spot.

So

Well, I'm glad you said

yeah,

I think that's the beauty of intermittent fasting is you got to find, it's,

it's a big trial and error game and some people that's just too long

for them and they don't feel great.

And that is why it is important to, now, if you don't feel you're like

starving, you can try some tricks like the sparkling water and things like

that, or the electrolyte supplement.

But if you're still not feeling good, you need to listen to your

right.

and you need to eat or do whatever you need to do.

But it does take some time and like I said, trial and error,

Yeah.

I would like to entertain the idea again, or try, try the longer fast,

you know, after 24 hours, but, um, the hangry thing is a real issue for me.

I get hangry.

So I.

Hey, that's

You know, I'd have to really figure it out.

Your, your kids might not want you to

Right?

um,

Yeah.

Yeah.

fasts

know, truly.

but we're, we're working into that.

So,

Yeah.

right.

So let's talk about the yummy stuff.

Let's move into your, your eating window.

So what kind of foods do you enjoy feasting on during

your, your eating hours?

What are your favorites?

Do you have like go to meals or a recipe that you really tend to,

Yeah.

indulge in?

Go

We, um, I do like a lot of, uh, tuna salad.

I do that.

I do just salads in general.

Probably my favorite thing, to eat is a, it's my, my cousin introduced me to

a caprese salad, you know, with, uh.

yeah,

uses.

mozzarella cheese,

Yep, arugula, basil, um, the, like the cherry tomatoes or grape tomatoes,

but the balsamic glaze on it.

Yeah.

Oh, yum

So, and I, and then she, she, uh, showed me how to make her grilled

chicken, which is delicious.

She uses a paladine seasoning and then just grilled chicken.

And so I, I'll slice that into strips and throw that on my salad and that's

one of my favorite things to eat.

you know the name of that Paula Deen seasoning?

it's, I have a little recipe for it.

It's just three ingredients.

I think it's, uh, garlic powder, paprika, and salt, I think.

So, but I'll, I, I can send you that.

So, um, yeah.

And then, um,

Oh,

I have an onion allergy I discovered long ago.

My

really?

gives me migraines.

So I, I don't, I can't do a whole lot of stuff on the shelf.

So I got to make a lot of things from scratch, which is, which works.

sense.

So how about, what do you like to generally break your fast with?

Like what makes your stomach, you know, feel good?

It's, you know, gentle to ease

Usually some kind of a protein, maybe, um, a cheese or a hard

boiled egg or, or a salad.

Oh,

that's typically what I try to do.

Or if I'm really emotional, cause I struggle with emotional

eating, you know, whatever

Well, we

comfort food.

Yeah.

It's a

But yeah, it's a thing.

It's a daily, you know, what do I, what am I thinking today?

it's a

I like to open it with some kind of a protein or a salad.

So that's,

Okay.

So let's flip that.

And how about the, at the very end, what do you, know, typically like to close

your, your eating window with right before you're getting ready to start that next

yeah, I like to, I like to have a protein, um, so a hard boiled

egg or, or a piece of cheese.

Again, it's kind of the same thing, I guess.

Um,

you kind of sandwich

I do.

Yeah.

Cause if

I

I, if I eat something sweet, uh, which I tend to do, um, and, um,

I don't want to end it that way.

So I, I throw some kind of, or, you know, like a handful of almonds or,

or some mixed nuts or something to just give a protein that closes it.

So yeah,

Great idea.

yeah.

right.

So, um, do you, do you exercise?

And if so, like, what are your favorite ways to stay active and move around?

And, and when do you exercise?

favorite way to move around is to garden.

I, I've definitely learned that gardening is my dopamine.

I love to be out there either creating a new garden, planting

something, even pulling weeds feels good, you know, kind of like you're,

you know, Just getting some of that tension out and some, some of that.

It's like a, it's like a detox,

if you're, if you're stressed about something, pulling

the weeds just feels good.

I don't know what that is about, but I've really determined that that's the case.

But, um, when I'm all caught up on gardening, which is now, I, I really,

I, I, I, Yeah, it's not filling

I

my day.

some work.

Okay.

it did before.

So, uh, like earlier in the season.

So now I am, um, I like to go to the gym and I'm lifting weights.

Um, and then I've got two, uh, Labradoodles.

So I walk them, uh, try to do that every day.

Aw,

just really good for my, you know, and I'm not looking at it as I'm losing

weight or trying to lose weight.

Um, it's just, it's good for my, my sanity, I guess.

Absolutely goes into

and walk the dogs.

So I try to do that in all weather and yeah,

clarity and

yeah.

Oh, I love that.

Now do you usually, do you have like, I mean, do you tend to

exercise or do your gardening and walking, before you, um, eat,

Oh yeah.

Yeah.

So I'm in my, I'm in my clean fasting window whenever I exercise.

Matter of fact, the couple of times recently that I've tried

to exercise with food in my stomach, I don't like that at all.

I'm the same way.

I just don't feel good.

feel so, I have so much more energy.

I can't, it's hard to explain, but, and I really do think I personally

have received just greater benefits

Yes.

fasted

Oh, a hundred percent.

A hundred percent.

It is the energy is amazing in the clean fast, really.

And sometimes you don't want to, I don't even want to eat because

I feel so energetic, you know?

Um,

that's, that's the biggest, if somebody had to say, okay, what do you think

the biggest difference is between the dirty fest and the clean fest?

I think I would have to also agree.

It's the energy.

I can't remember, a time when I was, you know, before fasting when I didn't feel,

you know, especially being a teacher,

Oh yeah.

Yeah.

Mm hmm.

was like, Oh my gosh, I need a nap.

How am I going to make it to the end of the day?

Uh, and then after I started fasting, it was like, I just can't

Yeah.

much energy, especially when I, you know, at the end there, when I was teaching PE,

you know, six, 54 minute classes of PE,

Yeah.

Woo.

okay, yeah, I, I got this, you

Yes.

um, so.

And I've actually found sometimes after I eat, then I feel schlumpy, you know,

I want to take a nap or, or just sit or I just, I just, that energy really goes,

you know, way down after I start eating.

It's crazy.

It

The things you learn.

Okay.

I know.

Yeah.

All right, Miss Amy.

Well, we are almost ready to wrap

Okay.

I would like to end with your very shiniest gem.

So what is your very, very best intermittent fasting tip?

You've given us a lot of them.

I've been busy writing, but give us your very best, intermittent

fasting tip for success that, that you can leave our listeners

Yeah.

So when I'm feeling like I want to open my window early or I really

am hungry, um, I, I have asked myself, okay, are you really hungry?

And by, you know, my test for that is, okay, do you want to

eat a bowl of spinach right now?

You know, if I don't, then I am probably emotionally, you know,

wanting to eat something, you know, like cheesy potatoes sound really

good cause they always sound good,

Exactly.

so that's, I, I do that.

And then if no, I don't want to eat some spinach, then I will go do something else.

Go fold some laundry, go whatever it is.

And then, and if I do want salad, then I'll go ahead and open my window.

But, um, otherwise I try to do things.

love

Stick to the time of the day.

But if, you know, you know, I'm also trying to pay attention to my, my cycle

or whatever the heck's going on right now in perimenopause, whatever's going

just

on.

Trying to listen.

thinking and intuitive eating and, uh, just being more,

guess, more in tune with your

Yeah.

and mind.

And, and honestly, that's a, yeah, that's awesome.

Awesome, because that is something, uh, you know, a benefit that people I don't

think talk about too much when it comes to intermittent fasting, but it's huge.

Just really good to know you're doing.

course, we all come to it, you know, like Gin says, Gin Steven says, you

know, we all come to it for the weight

Oh yeah.

my

Yeah.

Couldn't have.

uh, the health benefits and everything else, it blows, it honestly does

blow the weight loss out of the

Oh yes.

I am truthful.

When I

Yeah.

if I had to put all the weight back on and still keep the

health benefits, I'd still keep

Oh yeah.

For sure.

fasting.

I didn't even mention the weight loss in my, my top three, you know, cause it's,

it's just not, it's not in my top three.

It's not.

I know you, you, you did a great, you, what, you lost like 25

Yeah.

you've, you've done,

22 inches.

Like the inches coming off is crazy.

sizes

And, um, the, even putting some, I put some weight back on a little bit

with, um, you know, all that family stuff and, and, uh, things still fit.

it

Okay.

You know, and, and my, you know, I don't look like I've gained

the weight, if that makes sense.

Oh, it

So it's

does that like body recomposition and it's just, it makes you, I think, I

do think fasting, um, makes us look younger, it helps with our skin and

all sorts of really awesome stuff.

So, oh my goodness.

Well, it's been super duper awesome talking to

you too.

You too.

I really can't thank you enough and you have given, uh, our listeners so many

wonderful intermittent fasting tips

Yeah.

um, thank you so much for taking the time to share.

I really, I want to think I want to take a minute to thank you for starting that

Facebook group because, um, all three of my girls, so I have, you know, two

adult daughters and a teenage daughter.

Um, we've all embraced intermittent fasting.

You've just changed our, All four of us, our lives in such a profound

way because, you know, I, I grew up on all those different diets

and all those different options.

And so I'm trying to teach my kids all that and just confusing

the heck out of all of us.

Right.

So then just to get back to only, you know, just,

It's simple.

gosh, thank you, Jen.

simple.

You just, yeah,

it pulls it.

Well, gosh, you're gonna make me cry.

Um,

it's true.

I love to, I love to help, you know, just like I love

teaching your little Steven how

Right.

Of course, he didn't really need it because he already knew how to

read when it came to kindergarten.

I just helped him get a little

Yes.

Yes.

But, um,

Yeah.

Yes.

years helping and, and I've loved every second of it, but now I

love that this introducing this lifestyle to adults, it gives me the

opportunity to help, to help adults.

And to me, uh, it was life changing.

I mean, I'm not a doctor.

I'm just a teacher, a middle aged mama who figured out.

And I feel like when I started, you know, fasting, I thought, Oh my

gosh, this is like hidden treasure.

Like, this is like a secret that

Yeah.

from me and I don't want to keep the secret from anybody.

I want

I tell everyone I can.

Yes.

Yes.

as great as I did.

So,

Yes.

so thank you.

Thank you.

Thank you.

All

It's good to see you.

have a fabulous

Yeah.

You too.

Bye,

Great to see you.

Bye bye

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 to leave a positive review

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 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 sowhatifwithjen.

com.

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

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.