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.

Hello to all of my amazing, fabulous, super awesome fasting friends out there.

Thanks so much for being here and for listening today.

We have made it to our final part of our intermittent fasting and weight

loss Jumpstart Plan, week three.

Part three, which means if you are tuning in today and you haven't listened

to part one and two of this series, I highly recommend going back and taking

a quick listen to those two episodes, number 65 and 66, and then making your

way back to listen to today's episode.

So today I have five final powerful tasks for you that will round out our.

Jumpstart plan.

So if you're ready, I'm ready.

Let's do this thing.

Alright, so a reminder that this is an add-on plan, so I definitely want you

to keep doing what you've been doing.

We're just leveling up a bit and making a few tweaks to last week's tasks.

So for this week, task number one, continue fasting for

18 to 20 hours each day.

But if you can bump it up to 22 hours for a 22 and two Oma or one meal a day

schedule, that is even better, and it should get you even better results.

If 18 to 20 hours has been pretty easy peasy for you, the bump up

to 22 hours shouldn't be too bad.

However, if you really.

Struggled with the 18 to 20 hour fasts, then your body is still probably

adjusting to this fasting thing, and you need to kind of build up your fasting

muscle a little bit more, so you can just stick to the 18 to 20 hours for

a bit longer until you're comfortable with pushing it to that 22 hour mark.

But if you're feeling good, you are probably starting to

get into that fat adapted mode.

And if you can try to do an omad a few times in the next week or

so, I really do think you'll be very pleased with your results.

Omad is kind of my jam, and although it says in the title.

That you're just eating one meal a day.

I actually do it a little bit different, uh, with a small

snack while I'm preparing dinner.

Then a nice sized dinner, never counting calories, just eating as much as I want

until I feel satisfied, and then finishing a little while later with a healthy.

Dessert.

I have a blog post that explains all about how I do OMA and

why I love it so, so much.

I'll leave the link to that post in the show notes for you.

Alright, moving on to task number two for this final week of the plan.

I'd like you to begin.

Being intentional about and ending your eating window with a healthy fat food

like full fat Greek yogurt, or one to two of my awesome coconut oil fat bombs.

10 of the best healthy fat foods for doing this include avocados, coconut

oil, walnuts, salmon, macadamia nuts, eggs, pumpkin seeds, olive

oil, almonds, and as I mentioned earlier, full fat Greek yogurt.

The two good brand is my favorite for a whole bunch of awesome reasons.

Like it's low sugar, it's low carb, pretty high protein, all that jazz.

Okay?

So any of those that I mentioned, healthy fat foods are an excellent way to end your

eating window, except for maybe olive oil.

Don't just like drink olive oil.

Um, but anyways, all the other ones are great for ending your

eating window for the day with.

Before entering into your next fasting period, and that's because these foods are

going to help you feel fuller for longer and allow you to comfortably fast, easier,

and weigh longer into your next fast.

The next day, I personally like to end my eating window each day with

something sweet, which is why my go-tos are most often Greek yogurt

topped with some berries, and my most favorite way is to eat one to two of my.

Keto coconut fat bombs.

They are delicious, low carb, low sugar, and made with coconut

oil and protein powder so you even get some protein in them.

I will leave the link to that very easy recipe in the show notes for you below.

Okay.

All right.

Moving on to task number three for the week.

Let's start adding a little strength training to your routine.

Aiming for two to three days a week.

Again, it doesn't have to be anything crazy or anything.

Two time consuming.

Either you can find all sorts of awesome free strength

training workouts on YouTube.

I personally have found that Kettlebells are a very effective

and fun strength training tool.

My two favorite YouTube kettlebell workout channels are Caroline

Gervin, who has a 15 minute and a 30 minute full body kettlebell workout.

That is amazing.

And I also like Juice.

And Toya, they are both great and I bet you will love them as much as I do.

I am not going to go into why strength training is so important

when you're trying to lose weight, and especially when you're trying

to do it with intermittent fasting.

I have a full blog post on that, which I'll leave the link for, but just know

it really is a key component to reaching your health, fitness, weight loss.

And intermittent fasting goals.

Task number four is to complete your first 36 hour extended fast.

If you are feeling good, I say maybe give it a try toward the end of this last week

of the plan, if you are still struggling.

No problem.

Just stick with your 18 to 20 hour fasts for a bit longer until you feel

like you're ready and give it a try.

You can totally do it.

You'll definitely wanna take your raw electrolyte supplement around hour 20

to 22, though that's really gonna help you to push through and it's gonna

make you feel way more comfortable.

I would highly suggest going back and listening to episode number 37

of this podcast where I give you 11 simple tips to help you when

completing your first extended.

Fast.

Oh my goodness.

We have made it to the fifth and final task of the whole plan, and

that is to celebrate all that you have accomplished over the last three weeks.

I am so darn proud of you.

However, after you take a moment to celebrate.

It is equally as important to make sure that you don't stop what you

have been doing because you now have an awesome jumpstart on a brand

new, incredible fasting journey.

Intermittent fasting is your new lifestyle now, and you are going to love it.

Alright, so just to quickly recap our tasks for this final week, task number

one, try and get a few omas, one meal a day, or 22 and twos in task number two.

Begin ending your eating window with a healthy fat food like

Greek yogurt or one of my yummy.

Coconut oil fat bombs.

Task number three.

Add some strength training to your routine.

Two to three days a week is great, and be sure to check YouTube for some free

and fun strength training workouts.

Task number four.

Complete your first extended fast.

And finally, task number five, celebrate all that you have accomplished and

then keep doing what you're doing because you are ready to rock this

new intermittent fasting lifestyle.

If you've been here with me listening to this three part series, diligently

implementing each new weekly set of tasks, you would most definitely benefit from

my six week intermittent fasting and weight loss masterclass video course.

In my course, I go into way more detail regarding all of these tasks, and I also

give you new intermittent fasting tips.

Tricks and recipes to try, as well as troubleshooting

ideas when challenges come up.

If this is you, I wanna help you and I am going to give you a super.

Deep special discount on my course.

If you send me an email at So what if with jen@gmail.com.

It'll be in the description below.

And let me know that you are ready to take your IF journey to the next level.

I will email you back a secret discount code, that will give you a giant

$30 off discount to my masterclass, meaning you will get my course and

have it forever and ever for just $19.

The absolute biggest discount I've offered yet.

All right, my fabulous fasting friends, that's it for today.

Thank you so much for listening.

Get out there and get your fabulous fast on.

I am super excited for you.

Reach out to me and let me know how things are going.

I can't wait to connect with you again very, very 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.