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.

Hello there, my fabulous fasting friends.

So when you are beginning your intermittent fasting journey, the

first few weeks can be down right hard.

In today's episode, I'm going to give you four of the absolute best tips to

help you fast easier so you can fast longer so you can lose more weight.

I have many vivid memories of some very hangry moments at the beginning of my

intermittent fasting weight loss journey.

Moments when I was constantly fixated on the clock and feeling like I could not

wait one more second to eat something.

anything.

And it was a pretty uncomfortable feeling.

Luckily, through a lot of trial and error and many ups and downs, I

uncovered four incredible strategies that helped me crack the IF comfort code.

So today I'm ready to share those four incredible tips with you.

So your fast will soon be Easy peasy lemon squeezy.

Tip number one, start using an electrolyte supplement.

Electrolytes are minerals in your body that have an electric charge

when they dissolve in water.

They help control important functions like keeping your body's fluids

balanced, helping your muscles and nerves work properly, and

maintaining a stable heart rate.

Common electrolytes include sodium, potassium, calcium, and

magnesium, which we get from the foods and drinks that we consume.

So, we normally get a steady supply of electrolytes when we eat and drink.

However, when we fast, we have to do some dipping into our body's limited

stored supply of electrolytes.

These stored electrolytes deplete pretty quickly when fasting, and they

can cause us to feel pretty crappy.

Taking an electrolyte supplement while fasting is a really great way to help

fuel your body with the nutrients it needs and help you feel much better,

especially when you're first starting out and you're getting your body healthy.

Uh, used to fasting and becoming fat adapted.

There are so many benefits to using an electrolyte supplement while

fasting, including increased energy, better focus, less body cramping,

fewer headaches, much better sleep, and way less hangry feelings.

And since minerals don't have any energy value, they alone won't break your fast.

However, many electrolyte supplements on the market are enhanced with a

whole lot of junk, like added sugars, artificial colors, flavors, and additives.

And this added junk will indeed break your fast.

We want to make sure we are fasting clean and not spiking our insulin

levels, and it can be very hard to find a good quality, clean electrolyte

supplement that will not break your fast.

They are out there.

But you need to do your research and read labels very carefully.

The one I use and love is Element, L M N T.

I am not sponsored by them.

I just use their product and absolutely love it.

They are sugar free, they have no artificial flavors, they're gluten

free, no fillers, and they really are the perfect ratio of electrolytes,

sodium, potassium, and magnesium.

But most of all, they're just super easy to use.

So Element comes in these small little easy to grab travel pack size packets.

And I just simply add one packet to about 16 ounces of water or

plain sparkling mineral water.

Stir it up and drink.

As I mentioned earlier, I really struggled the first few weeks of my IF journey.

My main intermittent fasting method was OMAD or one meal a day.

And there were some days in the beginning where it felt nearly impossible.

And I didn't know if I would be able to complete my 20

to 22 hour fast for the day.

My body was still adjusting to becoming fat adapted and I experienced

a dizziness, headaches, and very, very low energy, some cramping.

However, once I started incorporating the electrolyte supplement into

my fasting routine, it really helped to alleviate those symptoms.

And after about six weeks, I no longer needed to take them.

for shorter 20 to 22 hour fasts.

Since my body is now fat adapted, I usually only take one packet

when I complete an extended fast of about 36 hours or so, um, which

I only do this, uh, once or twice, sometimes three times a month.

I take it about halfway through that extended fast when my body

starts feeling a little wonky and then I'm just good to go.

If you want to learn all of the details related to using an electrolyte supplement

to help you fast easier and longer, as well as my recommended schedule for how

and when to take it, I will leave the link to my blog post about elements in the

show notes below so you can check it out.

Moving on to strategy or tip number two for how you can fast easier and longer

so you can lose more . B, a busy B.

Having a daily routine that keeps you busy is an incredible way to

help you fast easier and longer.

When I am busy, fasting is a piece of cake.

One that I don't need or even want to eat, for that matter.

I am a teacher, and I know that when I am busy at work with my

students, I'm not thinking about food or eating one tiny bit.

I It's a good idea though, to focus on activities that distract you from

hunger, but aren't too strenuous.

It's also a good idea to stay away from food related activities like

cooking or baking or watching TV, since there tends to be a lot of

tempting, yummy food commercials.

Just be busy, buzz around, be productive, and have a little fun while you're at it.

Take your dog for a walk, work in your garden, or do some yoga or meditation.

Some other fun, distracting activities include reading a book, listening to

a podcast, going shopping, or taking a well deserved long nap on the couch.

Or better yet, maybe in a hammock.

I have a blog post on my website.

So what if with Jen titled 101 ways to make fasting easier and way more fun.

Again, I'll leave the link to that post in the show notes below.

Tip number three is a big one that can be a real game changer for you.

Close your eating window with a healthy fat food.

All right.

So, here's the deal.

Certain foods like refined carbs, sugary foods and drinks, and other highly

processed foods and snacks often spike our insulin levels and disrupt blood sugar

levels much more than other foods do.

These insulin raising foods sometimes cause our body to have a crash and

burn feeling after eating them.

If you are feeling tired after your eating window closes and you begin your

next fast, consider making the last food that you eat in your eating window,

something very high in good, healthy fats.

So healthy fats are a fantastic way to end your eating window because

they create an extremely low, if any, insulin or blood sugar spike.

I realize that every body is different, but I have certainly found that

eating a lot of highly processed carbs or sugary foods and then closing

my eating window, it puts my body into a very, very sluggish state.

And not only that, but I found that I get hungry way sooner, which makes it very

uncomfortable and difficult for me to push through my fast into the next day.

Some of the absolute best healthy fat foods you can eat at the very end of

your eating window include avocados, coconut oil, and Greek yogurt.

Honestly, I consider all three of these foods superfoods.

Plus, healthy fats make you feel full all the time.

for longer.

I close my eating window every single night with one of two healthy fat

filled recipes and they each have some protein packed in them too.

Although protein does slightly raise insulin levels, it's nothing like the

spikes you get with refined carbohydrates and protein really is great for helping

you feel full and easily fast longer into the next day without feeling hungry.

Okay.

My first window closing recipe is for my keto coconut chocolate fat bombs.

I eat.

One to two of them every night.

They are so easy to make with just a few simple ingredients, including

organic coconut oil, powdered peanut butter, low carb granola,

baking chips, and protein powder.

My second window closing recipe is my Greek yogurt dessert recipe.

My husband and I seriously have this almost every night.

And sometimes I even take one of my fat bombs and crumble it up and put

it inside my Greek yogurt dessert.

It is so yummy.

All right.

So I always buy the Too Good Greek yogurt.

I love that brand because it's pretty easy to find at Walmart or most grocery stores.

It only has two grams of sugar.

It's low in net carbs, low in calories, and it's packed with about

12 grams of protein in one container.

And most importantly, with all of that great stuff, it still tastes awesome.

For our yogurt dessert, we mix one 2 Good Yogurt, um, container.

with a little powdered peanut butter, some quest salted caramel, protein powder.

We top with a little cream, a few lilies, baking chips, and some fresh berries,

usually strawberries, raspberries, blueberries, sometimes blackberries.

And Oh my goodness, it is so, so stinking good.

So why not satisfy your sweet tooth without the guilt while helping your

body prepare for your upcoming fast?

I will leave the exact recipes for both of these incredible

window closing healthy fat recipes for you in the show notes below.

And finally, the fourth tip that will absolutely, without a doubt,

help you to fast easier and fast longer so you can lose more weight.

Start.

drinking sparkling mineral water.

Can you say major game changer?

Oh my goodness.

Once I started drinking plain sparkling water, fasting became an absolute breeze.

I do not know exactly what it is, but the bubbles and the carbonation does

something truly magical inside your tummy.

It not only curbs your appetite and gets rid of those nagging hunger

pangs, it makes you feel like you are having a fancy soda pop.

I love, love, love it.

However, if I'm being a hundred percent honest with you, I didn't really

like plain sparkling mineral water when I first tried it back in 2021.

When I first got started with fasting, I had heard it might help with hunger.

So I, I gave it a whirl and well, within, About one week I was hooked and now I

have very happily enjoyed one to two sparkling mineral waters every single

day for the last three and a half years.

My favorite sparkling water brands are La Croix, Innocent, you can buy this almost

anywhere, and Pure Aqua Italian Sparkling Water, and BellaVie, which both of those

can be found at Aldi grocery stores.

I love these brands because they're super yummy, and they're also super cheap.

However, it It's very important to remember that it must be plain and

unflavored, or it will technically break your clean fast, which we've

talked about in previous episodes.

Whew!

There you have it.

Four tips that you can begin trying today if you want to fast

easier, so you can fast longer, and ultimately lose more weight.

Number one, try adding an electrolyte supplement to your fasting routine.

Number two, get into a routine and consistently keep yourself

busy during your fasting hours.

Number three, close your eating window with a healthy fat food like an

avocado, coconut oil, or Greek yogurt.

And finally, number four, run.

Don't walk to the grocery store right now and snag yourself a 12 pack

of plain sparkling mineral water.

You're not going to want to miss the next episode of the intermittent fasting

gems with Jen podcast that will be released on the 30th of this month.

In this episode, I'll be sharing, every food on the ultimate intermittent

fasting grocery list so you can reach your intermittent fasting health and

weight loss goals in no time at all.

Plus, we'll be recapping all of the awesome intermittent fasting success

tips given to us by Mark during his podcast interview earlier this month.

Have an absolutely awesome day and happy fasting, everyone.

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.