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.

Welcome to episode number 63 of the Intermittent Fasting

Gems with Jen Podcast.

I am so glad that you are here with me today.

Um, it's, it's a wonderful day, so can you believe it?

It is already December of 2025, and in just a few short weeks, we'll be into

2026, a brand new year filled with new hopes and dreams and possibilities.

It's the time when we make our New Year's resolutions and all of that cool stuff.

So.

I did a little research and I found out that roughly 30% of

the population makes some kind of New Year's resolution each year.

With just over a third of those people specifically stating that weight loss

in some form is their new goal for the year or New Year's resolution.

Now, here is the really sad statistic.

Only about 8% of people actually follow through with that New Year's

resolution, which means about 92% of people throw their hands up in

the air a few weeks in and just say.

Forget it and go back to their old unhealthy habits.

But what if we simplified things a little bit and didn't make a resolution to lose

100 or 50 or even 25 pounds this year?

What about losing just five pounds?

So you might be thinking five pounds.

What's that gonna do?

How much can that really help?

Well, in today's episode, we are diving into how losing just five pounds of

fat can make a huge difference when it comes to improving your overall health.

If you've ever felt stuck or thought small changes won't

matter, this episode is for you.

All right, let's do this.

First of all, do you know that five pounds of fat is equal

to about 15 sticks of butter?

A medium sized watermelon, 20 baseballs, and.

A medium sized bowling ball.

And if you really think about that and let that sink in, that is a lot.

That's real weight.

Your body is carrying around every single day on your joints,

your heart, your energy levels.

If you can ditch it, boom, your body will Thank you.

Big time.

Studies show that even a five to 10% drop in body weight, which for most

people is just eight to 20 pounds.

Slashes health risks like diabetes, high blood pressure, and heart issues.

But we are focusing on just five pounds today because it's doable, it's

quick, and the winds stack up fast.

So take your joints, for example.

Every extra pound of body fat puts about four pounds of extra pressure

on your knees when you walk.

So five pounds, that's like unloading 20 pounds.

Off your knees.

Now let's talk about energy because who does not want more pep in their step?

Fat loss?

Even a little improves insulin sensitivity.

That means your body handles sugar, butter, blood sugar stays steady and you

avoid those 3:00 PM crashes and feeling like you desperately need a nap at work.

Plus losing fat around your midsection, shrinks visceral fat, the sneaky

stuff that hugs your internal organs.

Less of that.

Equals lower inflammation, better sleep, and even sharper focus.

One study found that those who dropped just 5% body fat, saw lower cholesterol

levels and much improved moods too.

And get this, it revs your metabolism too.

Muscle loves protein, and when you lose fat the smart way, like with

intermittent fasting and eating high protein foods, you keep or even build

muscle, which burns more calories at rest.

It's like upgrading your body's engine without any extra work.

Okay, so if we set the health perks aside, the confidence boost that you're gonna

get from dropping just five pounds is.

Priceless.

Your clothes will fit looser.

You'll stand taller and your smile in the mirror will become

much bigger and brighter.

No extreme stuff is needed to drop just five pounds.

Just some small tweaks like finding an intermittent fasting

schedule that works for you.

Swapping soda for sparkling mineral water, maybe adding a 20 minute fasted

walk or light workout to your day.

So the next time that you think losing five pounds isn't a big deal, remember

that losing just five pounds can lower blood pressure and cholesterol levels.

It can reduce the risk for heart disease, lower the risk for insulin

resistance and type two diabetes.

Drastically improve sleep and energy levels drastically reduce

body inflammation and joint pain.

It can enhance mood and your overall self-confidence and potentially

even reduce your risk for chronic diseases like cancer and stroke.

So how do you make this happen?

Well, number one, if you are not already intermittent fasting, I highly,

highly recommend you start there.

It's a wonderful place to be.

And if you are looking for a little bit of help, you can snag

my three week intermittent fasting Jumpstart plan for just $19.

It will guide you through exactly what to do for the first three

weeks of your fasting journey.

And if you are ready to go all in.

You're ready to do this thing and you want me to hold your

hand step by step along the way.

You can snag my six week intermittent fasting and weight loss masterclass.

It's a 39 lesson video course that walks you through exactly what

I did to lose 46 pounds and four months with intermittent fasting.

It retails for $49.

But for the remainder of the month of December and two days into January.

'cause I know we all have last minute things, but you can get

my course for literally $29 when you use the special discount code

GEMS 20 at checkout, GEMS 20,

I will leave the link to that as well as my three week intermittent fasting

jumpstart Plan in the show notes below.

All right, my fasting friends, I am ready to help you finally reach

your intermittent fasting health and weight loss schools in 2026.

And remember saying you've only lost five pounds is like finding a $5 bill.

Throwing it out because it's only $5.

Have yourself a blessed and beautiful day and a truly amazing holiday

season with the ones that you love.

I hope to catch up with you in the next episode.

Take care.

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 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.