Intermittent Fasting, Weight Loss

00:00-05:50 Who is Dr. Scott Wattier? 
05:50-13:26What is Intermittent Fasting?
13:30-20:43Why is insulin Resistance the issue with chronic inflammation?
20:44 -31:07The Fast Start Guide to Intermittent Fasting
31:09 – 37:08The Hourly Physiology of Fasting
40:31-45:47The Fasting Ramp-Up Challenge
46:16-50:10Fasting and Diabetes

Who is Dr. Scott Wattier? 

Dr. Clayton Roach: [00:00:06] Thank you so much for accepting to do this. Scott, I know you have a family. I know you have a busy life, and I know that you know, there are all kinds of opportunities that come our way and we have the opportunity to say yes or no. And many times, you know, for me, I line them with my values. And that’s what determines whether I say yes or no. So I appreciate that and seeing alignment with what we were doing. So from the bottom of my heart and for the people that are here live, I’m sure they feel the same way. Thank you so much for accepting to do this.

Dr. Scott Wattier: [00:00:37] Absolutely. It was it’s my pleasure. Grateful to be here. Hopefully, you can’t hear those little kiddos in the back who have been shuffled upstairs to get ready for bed. My wife was in practice today and I went to pick them up and got home and got dinner. And so she helped the alignment of allowing this to happen because I didn’t want to miss the opportunity. So really happy to be here. Thanks to both of you and to all the listeners as well. Grateful to be here.

Dr. Clayton Roach: [00:01:02] No worries. Thank you so much. Pleasure’s ours. And that’s right. When you have kids, it’s always a team effort. Right. So, Scott, I know you from a group. So I know Scott from a group that we both belong to. And Scott’s been very instrumental in that group and being a leader and basically. Creating change in people’s lives in a different way than he was used to being a chiropractor who is a chiropractor, but let’s just start off openly. Who’s Dr. Scott Wattier? And how did he come to this point where he’s going to share the information that he’s going to share tonight?

Dr. Scott Wattier: [00:01:44] Yeah, so so the story, I’ll keep it short, chiropractor at heart always will be. It was transformational for me as a kid, pretty much saved my life back in the day from being sick and suffering from all the allergies and asthma and being rushed to the hospital dozens of times in ambulances because of my lack an ability to breathe. And chiropractic was the game-changer, started getting adjusted years later, no more asthma or allergies and I was able to go back to playing high school sports. Again, where a couple of years prior I was having to pretty much just be afraid of whether or not I was going to be able to make it up the cold New England stairs in a wintry week.

And the principle and impact that we’re now making with fasting for life only came about because of my chiropractic journey and my journey of being in full-time practice for almost seven years. And I’m still active in the professional of consulting and I work and help with training rehab techs and mid-level and chiros and PTs in different integrative clinics across the country. All that has the principle at heart, which is the body is a self-regulating, self-healing organism. And my journey of being a provider brought me to a point in my health where I lost it. And that is where the conversation with my wife one day, who we just I’ll share a picture here in a few minutes of my daughter.

She was one year old and my wife looked at me. She’s like, you need to get healthy as I need you. That teamwork that you mentioned and I tried it all, you know, I was doing nutrition consult and running monthly challenges and doing weight loss and doing functional medicine. And we did, you know, metabolic testing. And we were seeing all these amazing transformations in the patients. But I was getting sicker and sicker every year. My numbers were getting worse. My waistline was getting bigger. I was counting the calories, doing the workouts, tracking the macros, all without success.

And my good friend and colleague, who I started Fasting for Life with a business partner and great friend two years ago, just this past Father’s Day in his kitchen, said to me, hey, you need to try fasting. And I tried fasting and with keto and it didn’t work. So fast forward just about 10 more seconds and the story will come to come to a climax here in that’s within the next 50 days, I lost 50 pounds and my numbers returned to normal. And I have been there in this new me this new healthy, me getting my life back, getting my vitality back, getting my fatherhood back, getting my wife back, because I was able to get to the underlying cause of the issue, which is what fasting truly addresses when it comes to health, not just weight loss.

So two years later of this previous fast Father’s Day was when I started fasting. And it’s been an absolute transformation and a game-changer for me, which is why I now go and want to spread the message of my story and how fasting can be transformational for so many also.

What is Intermittent Fasting?

Dr. Clayton Roach: [00:05:13] That’s cool. I actually didn’t know that story. And it’s funny because I would say the same thing like in my career as a chiropractor, you know, I’ve been kind of, you know, straight in many different directions based on the people that we meet and the things that we hear and the knowledge that we gain. And all of a sudden it piques the interest of ours and say, you know what, I want to go into this direction a little bit and that’s fine. But many times the direction you’re pulled into is in the direction of a crisis and you get an intervention.

You’re like, what a better example that than your own example and going through that yourself. Thanks for sharing that, Scott. Now, yeah, when we talk about intermittent fasting, let’s start from a general basic knowledge level, kind of debunking what people think it is or what it isn’t. Let’s just start that conversation. What is intermittent fasting?

Dr. Scott Wattier: [00:06:07] So this is the before and after of the journey. I just told you so. This is my son and daughter are just over 10 years apart. And that is. Yeah, that is even not me at my heaviest. That was the closest picture I could get to of me at my heaviest, the dark shirt, you know, a few sizes too big. The shirt on the right here is a normal size. I’ll say more normal. Normal is relative but. Just thankful for my wife for being encouraging to be like, just go figure it out, whatever it takes, knowing our background in science and research and thousands of dollars in testing and whatnot, not being able to figure out why I couldn’t get healthy.

This picture just is something that I look at every single day because it is that journey of why intermittent fasting and fasting have been so impactful for me. So to your question of what intermittent fasting is, I love this meme. I’m not sure if that translates north of the border. I’m hoping it does very well. Okay, cool. I just found out what those were very recently. I’m even though I live on in the digital medium now, I’m still not up to speed on stuff.

Dr. Scott Wattier: [00:07:14] So I like to start my day off with a nice cup of starvation mode. So one of the myths, the first myths out there, and it’s interesting that I put this in here without knowing you were going to ask me that question is it is not a way to starve yourself when people when you first say, hey, I’m fast or let’s say you lose 20 pounds fasting, we have two rules and fasting. Don’t talk about fasting and don’t talk about fasting because the second you say to someone, oh, you lost, you look great. You lost weight, how did you do it while I was fasting?

Why would you starve yourself like that sounds awful? I can’t go three or four hours without eating, you know? So the first myth I’d like to dispel is fasting. The research shows it. And, you know, which is one of the things that we focus on. And when we do our podcast, we like to break down the research into real-life stuff. Right. To like so you can actually go and do something. Where are you going to see your result and have an impact is that your body actually has a real physiological benefit?

Dr. Scott Wattier: [00:08:12] And I’ll share some really cool things here later on as we go through other benefits of fasting on weight loss related. So your body has this amazing ability between the feeding and the fasting or the feasting in the fasting. So we like to look at intermittent fasting as a time without food versus a time with food. Right. So it’s simply a number of hours that you don’t eat or consume anything that is going to spike your blood sugar and cause a physiological response to having to burn energy and not wanting it to store as fat, which we’ll talk about, versus a time where you’re consuming, which then your body is able to digest and grow and build and all of those different types of things is a juxtaposition of time without food versus time with food.

So in the research, it’s time-restricted feeding or time-restricted eating and simply, you know, it’s usually intermittently it’s 16 hours without food and then eight hours with. And this is typically your skipping breakfast scenario, which is what you mentioned when we’re waiting for some people to hop on tonight.

Dr. Clayton Roach: [00:09:22] Ok, cool. They always use the word too block eating, right. Mm.

Dr. Scott Wattier: [00:09:29] Right. Yep, yep, that’s another way. So there’s a lot of different variations and a lot different terminology, so, you know, a 16 eight window or a 16 eight or ADF, which is alternate-day fasting. This means one day you eat normally, the next day you fast, usually less than 500 calories, and you just alternate, there’s 5/2, which is five days of normal, two days of fasting. There’s 20 the Warrior Fast, which is 20 hours of fasting and a four-hour eating window. There is one meal a day or OMAD, which is a twenty-four-hour fast, two meals a day, TMAD. All these different people have started to label them right and claim them as their own. But really simply it’s just time without food or time with food if you want to think about it in really basic terms.

Dr. Clayton Roach: [00:10:21] And it’s so funny because you mentioned that in the beginning, you said you tell them that they notice that you’ve lost some weight and then you’re not supposed to mention fasting because you do it like they’re no longer impressed with you. You did something wrong. Right. Right. That’s funny. Yeah. To continue, Scott. I’m intrigued.

Dr. Scott Wattier: [00:10:39] No, the juxtaposition there and stop me, please, because I get really find out about this. So is that in the old model, you know, the low and slow, the eat less, move more. Right. That all works. The calorie and calorie out model. Right. Tracking calories. Well, it’s a complex law of thermodynamics. It’s not just simply putting some stuff into My Fitness, Pal. Right. There are like all these different terms, like NEAT and TDEE and BMR and all these calculations that need to take place. Unless you’re really good at it and you have a healthy metabolic state, the food that you’re putting in, the stress you’re experiencing, the sleep, all of these different factors, just like we talk about having a healthy nervous system, allows your body to function and heal properly.

Now, it’s no different when we’re looking at this energy storage versus energy expenditure or this fat-burning versus fat storing. Right. So there are these two different models of the carb insulin model versus the calorie and calorie out a model where you track your stuff, put yourself in a three hundred to five hundred calorie deficit, here are your macros, do your five workouts a week, burn off the extra stuff. Right. Get your ten thousand steps in. Well, the reality is, if that worked for most people, then we wouldn’t have here in the States 72% of our population overweight. 42% of our population obese. And we’re supposed to hit 80 and 50 respectively. 50% of the population is going to be obese by 2030.

Dr. Ben Boudreau: [00:12:17] What?

Dr. Scott Wattier: [00:12:17] Yeah, so. Something’s broken. So this was my realization where I was like, I’ve done all the testing. Ten thousand dollars for the testing. I had functional diagnostic nutritionists, had a background in the sciences and my wife who specializes in female hormonal health and does DNA testing and all this stuff. We couldn’t figure it out. When it came down to was that my insulin was high, which is not something that is commonly detected by the standard medical systems that we have. Something that just kind of it’s like lurking beneath the surface as the years go on. So fasting taps into this ability of your body to regulate fat burning versus fat storing.

When you start tapping into the hormonal side, which is kind of the opposite of the calories in, calories out moderate the eat less, move more. So interestingly enough, when we put people in our programs, we actually tell them not to work out. If they haven’t been working out. It’s like don’t work out for the first four weeks. Just start timing your day by when you’re going to eat when you’re not going to eat. So insulin resistance, why is this issue? So you always hear about blood sugar, right? You hear about glucose. You’re about my blood sugar, this diabetes issue, metabolic syndrome, all of these different things.

Why is insulin Resistance the issue with chronic inflammation?

Dr. Scott Wattier: [00:13:37] We know that if you have ended up with diabetes in that diagnosis, then you have a three times greater chance of dying from heart disease. Never mind the cholesterol issues, the blood pressure issues, carrying that centripetal weight, that weight around the midsection, that visceral fat increases your chance of having other health-related issues exponentially. And that’s what the research is showing. That’s what the stats show. That’s why charts like weight charts and BMI charts have they’re not the ideal metric.

They’re not the ideal measurement of health truly is, as we know, especially as chiropractors looking at the cause of the issue. But insulin here is the downside is the upstream effect. So if we’re looking at a blood sugar problem that produces or shows up in your 40s or 50s or 60s, right. Where the weight just slowly creeps on decade after decade and all of a sudden you’re a size 40 waist instead of a thirty-two and you’re like, what the hell happened when I got married? I was over here.

What happened to that guy? Like, I didn’t you know, I’m not getting fast food. Need pizza every day. Like what happened. Well, insulin is the hormone controller of fat burning. It’s like a light switch. So when insulin is high, your body cannot burn fat or burn weight, which typically shows up in men and women in their 30s, is when they start to not be.

Dr. Scott Wattier: [00:14:52] They get that weight loss resistance. They lose twenty gained twenty-two lose weight gain, seventeen lose. You know, it’s that Yo-Yo type dieting mentality and the body is literally resisting it. So this insulin is what controls this process. So what will happen is we eat food, our body produces insulin. The cells now over time become resistant to it, which means your insulin is released into the bloodstream. It’s like the Family Guy or the Peanuts character like they want, want, want, want coming from the other room or like or Stewie on family got on.

If you guys are familiar with it, he’s like, mom and Lois like turns around and screams out and then he scurries away your body can literally not receive the signal so your body keeps producing more insulin, more insulin, more insulin, more insulin. But over the first 10, 20 years, your blood sugar levels stay normal, but your blood pressure’s ticking up. Your cholesterol is ticking up. Your vitamin D levels go down, your energy goes down, your sex drive goes down. All of these things are happening.

Dr. Scott Wattier: [00:15:56] Your waist is getting bigger. But the system says, OK, you’re still within normal range and then, boom, you get the diagnosis right. And in the cure air quotes for diabetes or blood sugar that issues is blood sugar monitoring medications. Right. That lowers the blood sugar and then eventually giving you insulin, which is the actual underlying cause of the problem. So what open this world to me was Dr. Jason Fung, who is a late-stage nephrologist, wrote the Obesity Code. I read that my friend Tommy, who’s my business partner and good friend, said, you just need to read this book and start fasting.

After I read the book and I was like, I’ve been playing over here in the calorie sandbox, but I haven’t been taking into account the insulin hormonal side of it. And I was teaching it this way to thousands of patients, like over almost a decade in practice. If you have insulin resistance, you are going to be pushing the weight loss boulder up the hill. If we can start tapping into the body’s natural ability to homeostasis or balance and what fasting does is it undoes the resistance, it allows your levels in your hormones to start to normalize over time.

Dr. Clayton Roach: [00:17:13] So, Scott, really, it’s weird because when people are what’s called prediabetic, it’s almost like pretty pregnant. I don’t know what that means. Yeah, yeah, right. You’re heading down that road. Yeah. Then the typical fix for that is to start doing a calorie counting type of thing and you end up going back and forth and stuck in a circle,

Dr. Scott Wattier: [00:17:39] This is why I love this image because you’re on the spinning wheel of insulin death. Like you’re literally just stuck and you can’t get off the merry-go-round.

Dr. Clayton Roach: [00:17:47] Absolutely. So we have a question. If you’ve been tested negative. Yes. Negative for diabetes, can you still have insulin resistance?

Dr. Scott Wattier: [00:17:54] One hundred percent, and I’ll tell you why. I’ll show you how so real simply insulin resistance shows up as brain fog, lethargy or tiredness post meals, fatigue throughout the day, needing to nap and not be able to make it through the day. Poor sleep, you know, it’ll show up as changes in your blood work in terms of cholesterol levels, blood pressure, the waist circumference. So this new measurement out there, waist circumference is actually a much better indicator of overall health than, let’s say, the body mass in the body, the BMI chart. Right. So there are all these different things.

But here’s the thing. There’s a really easy way to know what your insulin is. It’s to ask your doctor for a fasted insulin test and it’ll tell you where your insulin levels are. And depending on the lab, depending on I don’t know how it is north of the border, but here in the States, it’s usually five to twenty-five, right. So you could be ideal, if you’re in this insulin friendly world and you’re in the fasting world and you know, you live the insulin friendly lifestyle or the fasting lifestyle, then you’re going to want to be down at five or maybe even below because that means your insulin that’s produced is being very effective.

So all of those symptoms that I mentioned. Can indicate you could possibly have insulin resistance and then the easiest way to test is to get in a fasted insulin test, five to twenty-five if you’re higher on that scale then you want to start putting some intermittent fasting into your day to day and then get retested, let’s say, in three to six months. Right.

Dr. Clayton Roach: [00:19:36] So you could show up with ineffective insulin, your insulin resistance, but your sugar level would still be less correct and not show up as clinical diabetes.

Dr. Scott Wattier: [00:19:47] Yeah, because so until it reaches the tipping point, it’s kind of like rust on a bumper. Right. So if you were to put like if the myth-buster shotput put a bumper in Nevada water and they left it there for like let’s say three weeks and they took it out, they might not see any rust. Right. So they’re going to conclude that water or moisture does not cause rust on that metal. But if you leave it there for 10 years, 20 years, you’re going to come back and be like, holy moly, like this is absolutely eating the metal away.

The problem is, is the diabetes associations. The medical system is always looking at the downstream effect. We’re not looking at the upstream cause. Right. By getting in, looking at those symptoms, take into account looking at the insulin number, you now know, OK, if I have these symptoms and then my number is high, then yes, I’m on the path to what we’re alluding to, which is the pre-diabetes, eventually diabetes, and then managing it through, you know, six to eight servings of grains a day on the food pyramid, which. So where do we start? So good jumping-off point.

The Fast Start Guide to Intermittent Fasting

Dr. Ben Boudreau: [00:20:49] That was awesome. That was awesome. I just want to I just want a very quick Scott, because that was great. So I just want to get some feedback from the crowd right now. Can everybody get that thumbs up? And a couple of hearts for Scott here, who is pouring his heart out tonight for you guys and let you guys know about something that he’s very passionate about and that we are all going to really enjoy and benefit from. So, again, give us some love. Thank you, Scott.

Dr. Scott Wattier: [00:21:12] There we go. Look at that on cue. You guys are great. I’ll come back any time. All right. So so where do we start? Right. So this is you can go to the website. This is a free resource. You can just download it. This is the Fast Start guide. And this is literally how do you put fasting into your day-to-day life? So the problem with what I like to call it Dr. Google is that you get on there or Dr. Bing or doctor whatever, doctor search engine. And I mean, just like going to a bookstore. Right. They still have those. You walk in and you go to the healthy lifestyle section and it’s the biggest section in the store. It’s like the lemon juice and the and this diet.

Then I tried Atkins and all this stuff. And it’s like, well, fasting has been around and it’s been tried and true since the dawn of time. Like it is part of the major religions. It is part of, you know, it’s been a part of societies over history like it fast. There was a book, Upton Sinclair, who wrote the what is the main book that he wrote? Is it The Jungle Man? I’m going to forget it. Anyway, Upton Sinclair has his main book that he’s known for, but he wrote The Fasting Cure in 1911. So, like, just incredible, how long is the longest recorded fast, 382 days without food. Angus Barbieri, incredible story,

Dr. Clayton Roach: [00:22:39] I thought Jesus was good.

Dr. Scott Wattier: [00:22:42] He’s pretty good, different levels, different levels, different levels. So, like, I want to say that to preclude the how do I do this? Right. So, first of all, in terms of the fear of the unknown, everyone knows I love this. Another, I’m a big, mean visual guy. It just sticks with my brain. Right. So everyone knows deep down inside, you hate eating clean. Like anyone that says, I love kale salads. I don’t trust them. I’m sorry. Like green juice. OK, I’ll drink green juice because I know the benefit, but I don’t enjoy it. OK, like there’s a different level there.

Dr. Clayton Roach: [00:23:21] Yeah. I totally. I’m totally with you. Yeah. Maybe create ketchup or something but yeah.

Dr. Scott Wattier: [00:23:27] Yeah. It’s like yeah I need that’s soaked in barbecue sauce which totally defeats the purpose. So one of the wonderful things about fasting is that you don’t have to make these major incredible restrictive, motive, I’m going to cut out all alcohol, I’m going to cut out pizza, I’m going to cut out everything and I’m just going to start fresh. Well, guess what? You’re going to fall flat on your face. It’s not going to work. Willpower is a finite beast. You do not have an infinite amount of willpower. Your hormones will take over and they will eventually win. Even the greatest, strongest mentally strong Navy SEALs will say that willpower is not what you want to be used in the middle of a stressful situation.

You want to have that repetition of the training to be able to get out of that stressful situation. We’re talking about lifestyle change. It’s not easy or else everybody would do it. Most people are like, I want to be healthy. I want to lose weight. Well, go do it. Oh, we have a gap. So how do we fill the gap fasting and how do we get there? The simplest way is not to restrict and omit our way to long-term results. This needs to become a lifestyle. Habits can take anywhere from three weeks all the way up to 90 days. The average is about 66 days for you to put a new complex habit out of simple habit, like putting water into your daily routine, like adding a new workout routine or doing a daily devotional or know more intentional time with your kids.

Dr. Scott Wattier: [00:24:51] Those habits take time. So with fasting, we don’t have to, you know, sweep everything off the desk and start clean. We can still enjoy the foods during our eating window, and most people with moderate resistance will still see results, which gets them the wins early, which then allows them to have the motivation to continue. Because I don’t know about you guys, but when I did these challenges in different churches and in my office and we did some corporate wellness events when I was in practice and I would do these events and I do the challenge with people and I put four pounds on in the first couple of weeks before it the weight would start coming off.

I’m like, well, this is terrible. Like what is happening. So we’ve got to get the wins quick. You’ve got to get the confidence to know that what you’re doing is going to work. I’m going to share some cool physiology with you in a minute. So here are the six steps. You’re going to set your ultimate goal. And I’m sure you guys talk about this, too, in your clinics when it’s like like how do you anchor to your health? Well, you need to have a why. So what is your reason? Why do you want to lose weight? If you tell me it’s just I need to lose weight or I want to fit into my old suit that’s going to last for so long.

Dr. Scott Wattier: [00:26:00] We need to get to a deeper reason, but we need to start somewhere. So simply just set your intention for why you want to use fasting. Most people come to fasting because they want to lose weight. Fasting so much more when it comes to health and we’ll talk. The second is you’re going to choose your favourite meal, breakfast, lunch or dinner. And that’s it, step two, step three, you’re going to plan what your meal is going to be. So you want to do protein’s veggies that you can eat carbohydrates, you can have a glass of wine. You don’t have to restrict everything at the get-go.

But what you want to do is try to avoid the processed carbohydrates. Right. Right. So you still can have the OK, I don’t want to live a life fasting for life, it’s name, not by design. I don’t want to live a life that doesn’t have pizza night with the kids or date nights with the wife, with a couple of glasses of wine at the nice restaurant. Like that is not a life I want. So you set your intention, you choose your favourite meal, you plan what you’re going to eat and you put positive things you’re going to enjoy, not kale salads unless you really do love them.

No offence, but I, I find that hard to believe. And then you eat when the timer goes off, you can download fast habit, you can use the timer on your phone and you eat the meal you planned you’re intentional, you enjoy it, you eat slow, give yourself an hour or two, have those few cups of popcorn after dinner, have the glass of wine in your window, and then when you’re done you set the timer again.

Dr. Scott Wattier: [00:27:27] And during the next 16, 18, 20, 22 hours, whatever it is, that window you choose. You drink water, black coffee and tea. And one to two times a day, you’re going to want to put one teaspoon of Himalayan or sea salt into your water to help balance out your electrolytes and then you simply repeat it. It is that simple, you set your intention, you choose your favourite meal, you plan with the meal is going to be you eat when the timer goes off, you enjoy it. You intentionally are in the moment you’re eating, you’re enjoying whatever it is.

You set your timer, make sure you’re drinking. I’d shoot for about 90 ounces of water a day, put a couple of teaspoons of sea salt or Himalayan salt. Salt is not bad. It’s actually good for you, the right, the right in, the right dosage and the right type. That’s why we say Himalayan salt, which is more of a therapeutic salt because it has minerals and electrolytes. And then you repeat and you do this for two weeks. You don’t change anything for two weeks. And you see what you and you see what your body does.

Dr. Clayton Roach: [00:28:26] I just want to say a Ben you just drop this guide in the comments section. So if you want to download this guide, Scott is making this available for all of you so you can follow. And definitely, Scott, you have this very easy. I’ve been fasting for five, six years now. And, you know, it’s changed my life. And I think one of the things I say changed my life. It’s made things. I was the one that was always told breakfast is the most important part of the day. The same fell for it. And every time I ate breakfast, I felt like crap like by 10, 10 o’clock in the morning, I had this big blaze look, I was tired.

One of the things that people say, well, the team is like 16 hours, but you’ve got to realize you’re sleeping for eight of those hours, right? Yes. If you make your last meal six o’clock from six to six, you’ve already fasted 12 hours. So what you’re doing, if you want to eat breakfast, just push it. If you don’t want to say you’re skipping breakfast because it’s against your if it’s against your rules. Yes. Push breakfast. So thanks for filling that.

Dr. Scott Wattier: [00:29:38] Can I piggyback off that? Because that’s that’s absolutely incredible. And we just came out of doing a huge seven-day challenge. I’ll share the schedule that we used here in a minute, which is what we talked about, fast cycling, which is kind of like level two of fasting. But to keep it really simple, where you just said there is if you have trouble, you’re worried about pushing it, you know, because of hunger or you’re worried about maybe you get headaches when you don’t eat. That stuff does get better and easier.

And that’s why the salt trick is so important. But start with let’s say you normally eat breakfast at eight, push it to nine, do that for a couple of days, then push ten, do that for a couple of days, then push it to eleven. And you will eventually realize that you can go a whole day without hunger. You have more energy, more focus. You sleep better like it, like a game-changer. So yeah, I love that. What you just said there, just incrementally every couple of days, push that window by thirty minutes to an hour, super easy.

Dr. Clayton Roach: [00:30:32] And I think a lot of people don’t realize the physiological energy that it takes for your body to digest food, let alone if you’re digesting stuff that your body’s reacting to, that unbeknownst to you, you’re somewhat intolerant to all of a sudden your immune system is starting to fight. You’ve got inflammation. Yes. So when all that gets taken away, you’re eating less. Then the brain says, thank God and it can kind of start relaxing. Now, you start to have more clarity. And those are the things that I do. I’m not talking about science. I’m just talking about the things that I experienced in my experience. So thousand percent. Yeah.

The Hourly Physiology of Fasting

Dr. Scott Wattier: [00:31:07] So you mentioned physiology and there was a really good question here that came through. How do you resist binge eating, Lisa? I want to address that because that is something that we absolutely talk weekly about in our groups because we want a long-term healthy relationship with food and we bring a lot of baggage into our dieting weight loss mentality. I don’t even just think of the word diet, the first three letters. Put them in parentheses. OK, just visualize DIE diet, like not cool, like we want to move away from that mentality and turn this into a lifestyle. So some of the other benefits of what happens is a resource we can get to all too.

I didn’t send you the link for this one, but we can get it to you. This is something we came up with for aggregating a bunch of the research. And this is by our what happens physiologically to your body when you fast. So I’m just going to go through these 12 hours. You may have entered a state of ketosis. Ketosis is when you’re about to have two forms of energy-burning in your body. You have the sugar burner, which is glucose. You have the fat burner, which is ketones. When when you have high levels of sugar in your body or in your bloodstream, your body produces insulin.

Dr. Scott Wattier: [00:32:16] Insulin is the fat storage mechanism. It stores that in your liver, in your muscles, and eventually floods out into the bloodstream and your blood sugar levels go up and you want to be getting rid of the short-term sugar energy stores like the food that’s in the fridge that you bought, like the fresh produce. You want to be getting to the stuff that’s in the deep freeze. You want to be burning off those extra pounds and using your body’s ability to burn fat. And at 12 hours, for some people, this is out of a journal of obesity. In 2018, the insulin levels decrease enough where you can start getting some ketone production in your body will start going into fat burning.

So that’s why I love the whole skip breakfast thing that you mentioned. At 13 to 15 hours, your growth hormone goes up thirteen hundred percent and growth hormone is protective of your lean body tissue of your muscle mass. So it actually protects the body from breaking down itself because that’s one of the things people will say, well, what about I want to lose muscle. OK, great. If you’re doing resistance training and you’re fasting, those are two separate physiological processes.

Dr. Scott Wattier: [00:33:24] But fasting boosts the protective nature. So there are endurance athletes. Thomas Delatour, the guy is jacked. He makes me look like a toothpick. He’s a faster doctor. John Quish, there are endurance athletes that are faster. So your body has this amazing desire to want to burn ketones and not constantly burning the sugar. At seventeen to eighteen hours. You’re now in full fat-burning mode. Seventeen to eighteen. Our mark is magical. Your body starts to go into autophagy, which means that it’s starting to replenish and get rid of the old not so healthy stuff and start to replenish with new. You actually will get your inflammatory pathways will go down, your sleep will improve, your digestion will get better.

Like there are all these amazing things that take place when you get to twenty-four hours. Your intestinal stem cells, stem cells are these cells that can just regenerate and repair. You guys may have heard of stem cell therapy. Your BDNF, your brain growth factor goes up, your serotonin goes up. You get this mental clarity that you talked about Dr. Roach your C reactive protein, which is an inflammatory marker, goes down. So we have people that literally like wake up and like I have my hands haven’t hurt for the first time in years right now.

Dr. Scott Wattier: [00:34:44] Zero to twenty-four hours. That’s some pretty amazing stuff. Never mind seeing the scale go down. Right then we get into thirty-six hours, we get into forty-eight hours. Forty-eight hours is great for autoimmune conditions. Fifty-four hours you’re starting to see insulin sensitivity, which is the good part of the insulin, meaning the insulin is working the way it should. It doesn’t have resistance like a want want want a right brain. And your signals are being been working properly. Tenfold increase like your body’s starting to repair. That was from nineteen ninety-three and then by seventy-two hours your body is breaking down your old immune cells and it’s rebuilding.

And this was some research done by Valter Longo and he did a lot on cancer research and using fasting and therapeutic cancer treatments. And I’m not saying fasting cures cancer. What I’m saying is that the research that he did showed that the body had the ability to boost its natural immune system to actually help people heal, which was incredible. So we usually focus on our courses and our challenges from twelve to seventy-two hours. And then we go through these cycles getting all the weight loss benefits, the fat-burning benefits, but all of these other physiological benefits too.

Dr. Clayton Roach: [00:36:00] Hey guys, I just want to say, Ben, I don’t know why, but the link that you posted didn’t work. I think it was an extent I just posted the right thing and people said, no, it’s working. OK, I’m not sure why that. Anyway, so the link that I just shared from Roach Chiropractic Centre, the message is here’s a link to the guide and the site there work. So if you go on there, you’ll be able to download it. Sorry about that guys.

Dr. Scott Wattier: [00:36:19] So to get the guide, I think you have to put in your email in your name. Don’t worry, we don’t we’re not a big emailing. I think you get like 15 emails over the first six months and that’s it. Like, we’re not going to be, like, bombarding you every day. Like, we don’t. It’s just that it’s like. About fasting and four calls a day, right? Yes, four calls a day, we actually sell your info. So it’s interesting every time I call home to Rhode Island, which is south of you guys. I know, but cold winter in New England. I always get all these calls coming in from the 401 zip code to get them. Like, what?

Do you like it? No, get out of here. So that is not us. I promise you. We will send this to your email and then you’ll be able to find out about the challenges that we got coming up so we can give you guys the link for this resource as well. I didn’t think about it until after.

Dr. Ben Boudreau: [00:37:08] And so, guys, these links are working now. So for those of you who didn’t have access to the link prior or tried the other link, it is now working. Thank you, Scott, so much for sharing that resource, because I’ve never seen that before and I’ve never seen it laid out with the research there as well and such an easy and reader-friendly way. So thank you.

Dr. Scott Wattier: [00:37:29] You’re welcome. There’s so much more

Dr. Clayton Roach: [00:37:31] Ahead for those of you at this point who have learned at least one piece of information. I want you guys to give us a thumbs up there because I know for me, I’ve been doing it for a while, but I just don’t know probably why I was doing I was just told it was good for you.

Dr. Ben Boudreau: [00:37:47] I disclaimer as well, and I was telling the guys this before that this is something that’s new to me too. There’s an entire Scott puts you know, this is a full-time job and this is heart and soul again. And there’s so much to learn out there. I’m sitting here and I’m learning at the same time as you guys saw, this is just as exciting for you as it is for me. So again and I said it already. Thanks so much for being here, Scott.

Dr. Scott Wattier: [00:38:15] My pleasure.

Dr. Clayton Roach: [00:38:16] Did you see the two questions that came in there, Scott?

Dr. Scott Wattier: [00:38:18] I did. About the protein instead of fat and then about the varied window work hours and then the metformin or. OK, so I’ll start with the burning produce of that, so, like you’re actually just burning energy. So to make it real simple, you got the three macronutrients, protein, carbs and fat, and your body is going to burn and digest the food and then turn it into an energy source. Then you’re either going to burn it off non-exercise activity thermogenesis, you’re going to your basal metabolic rate to the stuff that just keeps your heart beating and your lungs breathing and all that stuff is going to be working.

And then you have this excess that your body is going to need to do something with. So it’s either going to store that energy or be able to burn it off in a certain amount of time. And this is one of the problems with this snacking. Three meals a day mindset is you never give your body enough time to allow the blood sugars to return to a normal level because the cravings kick in and the hunger kicks in and the headaches kick in and all this stuff. You’re constantly feeding the beast, so to speak.

By putting some time in between your meals, you’re allowing your body to burn all that excess energy so that no matter if it’s fat, if it’s a protein or if it’s a carb, they all have a certain response by the body in terms of insulin and blood sugar. Blood sugar goes up and then insulin kind of follows behind it and then they cross paths and then the insulin forces the blood sugar down. So it’s really kind of all of the protein, fat and carbs that your body is burning through. But we just want to think of it more like a light switch.

Dr. Clayton Roach: [00:40:02] And just real quick, correct me if I’m wrong, but it requires less energy for the body to burn sugar to gain energy. So it will always choose sugar over fat and protein, correct?

Dr. Scott Wattier: [00:40:15] Yeah, it’s actually it’s more efficient but less preferred.

Dr. Clayton Roach: [00:40:20] Yeah, I know for sure.

Dr. Scott Wattier: [00:40:22] So we have to. Yeah. It’s the trap, the catch 22 part of it that allows the insulin resistance to build up. What was the other question, so varied hours, so if so, OK, this is perfect? So what do you do when you have work hours that are varied? You have 12 hours at a time. So we have a ton of nurses, shift workers, truck drivers that go through our programs. This is an example of one of the seven-day challenge schedules that we just used. And this is the starter schedule. So we’re like seventeen hundred people in our group that we just went through. It was incredible because we had everybody that was like a beginner to experience and even the experienced people saw results. Because what we want to do is we’re in a very the cycling.

That’s what I said. If you’re starting fasting, pick a schedule and try to stick to it for two weeks to see how your body responds. But this is what we call fast cycling. So you’re going to use different varied windows, which in our opinion, mimics real-life down the road, which mimics weddings and date nights and trips with the kids and vacations and holidays where you can have your eating window fit your life in your lifestyle. And so when you fast cycle, your body is constantly being varied. So on this schedule to your question of what do you do when you have a varied schedule, you just set your intention for the week.

The Fasting Ramp-Up Challenge

Dr. Scott Wattier: [00:41:42] You put in your non-negotiable as you put in your schedule. And then we have a rule if you’re thinking you need to break the fast and you have an opportunity to push it because of a busy schedule, a sleep schedule, a commitment that you’ve gone to always push the window because you’re going to be busy, you’re not even going to realize it, make sure you stay hydrated, but set your intention for the week. And this example is a 16 hour fast, a 20 hour fast, a twenty-two-hour fast, a 16 hour fast. So you literally get to eat lunch, then dinner, then dinner, then lunch and dinner. And you can just flip this on its head and do it with breakfast, too. I like that.

This is what we call fast cycling. And this is something that Tom and I have been working on. We have an algorithm for. He’s well, he does. And to be able to to to get the results that we see, we had someone lost 17 pounds in seven days on this last challenge. Wow. Wow. Just by following this schedule, which isn’t like they didn’t eat for seven days, it’s like when I lost 50 pounds in 50 days, I ate pretty much every day. It was just the body gets adapted to getting into that fat-burning mode, and that’s when you deplete the sugar, your body will then switch into the fat-burning mode quicker. You get more metabolically adaptive or metabolically flexible. So it’s really cool stuff.

Dr. Clayton Roach: [00:43:09] That is really cool, and it certainly helps when you get on to the schedule, this Fabri schedule, and it gives you this, you know, this new appreciation for the food that you do put in your mouth. And I mean it not only you say we can eat whatever we want to eat. You don’t have to worry about losing your pizza. But you know, the food that you are, you’re going to be more intentional with the choices that you make, I’m sure.

Dr. Scott Wattier: [00:43:35] And that’s a long-term goal with that binge eating question is that we want a healthy relationship. So Mel Robbins, who is an incredible speaker, she’s won like the most influential female speaker of the last however many years she’s Mel Robbins is fantastic. And she has a short little video on interrupting the pattern. Why dieting is so hard because your brain sees the gap between the person you are now and the 60 pounds and goes, oh, no, I’m good. I’m just going to stay over here and we need to bridge that gap by breaking it down by the hours. That’s why we love fasting or fast cycling.

The healthy relationship with food is it becomes unhealthy when you start to tell yourself you’re never going to eat it again or you’re going to eat it and then feel guilt along with it. So we never want too fast to be prepared for a binge and we never want too fast to be reparations for something we did on vacation. So we want to have that intentionality behind it where you’re going to be putting these boundaries. And that’s why if you have a tendency to binge or overindulge, you want to make sure you’re putting the foods that you love into your eating window and you want to make sure that you’re forgiving yourself at the moment, if you do air quotes, mess up and fall off the wagon.

Then you literally just say, this is what Mel Robbins research is based on. Five, four, three, two, one. I forgive myself. I’ve identified the issue. I’m going to do better. And your brain goes, oh, that’s actually a positive reinforcement rather than the negative guilt and shame that comes with the dieting lifestyle. So you nailed it there Ben that intentionality behind it is really over time. What allows you to get free from it?

Dr. Ben Boudreau: [00:45:19] Excellent. Just to give another example, you know, and we do the same thing with exercise like I always tell patients I’m no physio, like I’m not going to give you a million exercises, but I give you two little exercises. And I want you to use these two little exercises with the intent of helping your spine align. And the intention has to be there and you have to want it.

Dr. Clayton Roach: [00:45:42] Yeah. And get those little wins that give you motivation and inspiration down the road. Scott, let’s get you one more question. I’ll let you continue with a few slides here because I want to get to.

Dr. Scott Wattier: [00:45:51] That’s it. It is OK. And the question. Told you, I promise there weren’t too many. OK, perfect, but there are some visuals that you just need to be able to see. I’m just taking it. Yeah, especially if I go in circles. What did you have a question in mind?

Dr. Clayton Roach: [00:46:11] No, no, no. There was one question that Kathy asked regarding. Yes. Somebody was asking about metformin.

Fasting and Diabetes

Dr. Scott Wattier: [00:46:16] Ok, so I want to tell you my dad’s story real quick. So my dad is has been on the journey of this diabetic kind of undertone for years. He was on 17 medications as of last July, had a supposed heart attack at forty-nine. Diabetes runs in my family. Right. It’s in our genetic makeup based on the lifestyle and environmental factors that we’ve chosen over the years for it to to to have affected his brother and whatnot. So I saw him on Father’s Day the day that I started fasting, and I saw him outside by the pool. We have they live up in New England. So the pool seasons about two months long. And as you guys know.

Oh, summer. Oh, that’s fun. Maybe Memorial Day to Labor Day right here in the States. So and I saw him and he was up to like 265/260. He was on 120 units of insulin day and I didn’t know this and he saw me lose all the weight a few months later and he joined one of our challenges and he actually listened. Family and friends don’t typically listen to the health advice, even if they ask you for it. Right. In my experience anyway, and my dad jumped in and within six months he’s lost 60 pounds. He’s no longer diabetic, and is now pre-diabetic, off 14 of the 17 medications. So the reason I tell you that is that the diabetic community is typically told that they have no option. And in my opinion, it’s very fear-based.

Dr. Scott Wattier: [00:47:39] So what you need to do first and foremost is get your doctor in your corner to know that to know what you’re doing. Because if you have a blood sugar issue and you’re taking medications to lower blood sugar, then you’re adding fasting to lower blood sugar. Something’s got to give. So the medication needs to be addressed in a professional setting with support where, hey, yeah, I need to probably lower this, right. So when my dad started fasting, he stopped taking his insulin. I didn’t tell him to do that as I did, but I didn’t if you know what I mean. I said you need to call your doctor and let them know.

And he was able to come off of those meds because his body started to balance. So you need to be really on top of your numbers. But the cool thing is what we’ve seen with my dad’s example is that he went from a diabetic full-blown diabetic on 120 units, three different types of insulin a day to tracking his numbers in over six months. He’s now off of all the insulin and all blood sugar-related medications, and he’s now considered a pre-diabetic and his A1C has dropped. His A1C was high with medication. Now his agency is actually within normal range. So my encouragement to everybody out there that’s on that path is in that situation is. You can do this, just make sure that you know that you have the people in your corner to support you through the process.

Dr. Clayton Roach: [00:49:04] Yeah, and that’s an important measurment A1C. The agency is the stickiness inside your vascular, your vessels, and that’s what creates what we call atherosclerosis. So, you know, cholesterol. Yeah, sure. It’s important, but really it isn’t because, you know, cholesterol without any stickiness around the wall is just going to go through your vessels with no issues. And so A1C is super important as well.

Dr. Scott Wattier: [00:49:31] Yep, yep. Yep. Agree, agree. As long as you’re getting to the underlying cause, you should see that number come down, because typically over years you’re it’s almost like you have the answers to the test like you’re using medication to keep your numbers between the field goal posts. But as the field goal posts move, the medication moves with it. And if you could just get 20 or 30 pounds off. Your body is going to respond, it’s going to lower those numbers, naturally, the blood pressure is going to come down, the cholesterol is going to level out, the triglycerides are going to balance. Your agency is going to come down, along with your inflammatory markers, your crops and stuff are going to come down.

Dr. Clayton Roach: [00:50:12] It’s really just it’s incredible. I think one of the more this one of the scarier things that I can hear from Scott and is, you know, I had to up my meds to up that medication because my levels were getting higher and higher. It’s such a dangerous game to play, to have to up your medication when your levels are getting higher and higher because something has to give and something isn’t right.

Dr. Scott Wattier: [00:50:38] One hundred percent, do you want to keep going with questions? I see a couple more here.

Dr. Clayton Roach: [00:50:42] Yes, sir. We’ll answer a couple more and then go into a little more. Go ahead.

Dr. Scott Wattier: [00:50:47] Yeah, I should go. I wonder if my wife’s put my son to the bed. We’ll see. If you eat late at night, why do you wake up feeling so hungry and almost sick? Then there’s a question here about what role does sleep plays? There are Three Musketeers with insulin resistance and sleep, stress and the timing in between your food insulin itself. So high levels of cortisol, your stress response, your stress hormone, those raise naturally as the night goes on to wake you up in the morning, your adrenaline kicks in, your cortisol kicks in, your body dumps blood sugar into the bloodstream to wake you up. If you have a high meal late at night, then you’re going to have already spiked your numbers.

You’re not going to sleep as well, which mimics insulin resistance that elevated cortisol. You’re going to get to the morning and your body’s going to be like that. The only example that I can ever think to use is back in the college days with a hangover and you wake up the next day and you’re just ravenous. You’re like, I want to eat brunch. And then brunch turns into lunch and then lunch turns into dinner. And like, your whole next day is just a reaction to those elevated levels and the lack of quality sleep.

Eating late at night affects sleep, but it also affects those cortisol levels. So you’re setting yourself up for that big dip in the morning where you’re going to be hungrier. Never mind the fact that just getting less than six hours of sleep for more than three to four days a week. Is considered sleep deprivation, and that will directly lead to obesity, metabolic syndrome, and elevated insulin levels. OK.

Dr. Ben Boudreau: [00:52:35] Love that. Absolutely. I think we might have had do we have any more questions, Clayton? I don’t have a pull-up, no.

Dr. Clayton Roach: [00:52:46] Is there fear of losing muscle mass?

Dr. Scott Wattier: [00:52:49] But there is there’s actually some research by Dr. Pedia Adya or Attia that just came out recently where he was studying that we actually do lose a tiny bit of muscle mass if you are only fasting. So the key is you start fasting. There are two separate physiological principles that are related or you can’t outwork a bad diet. Right. But the growth hormone spike by using those cycles from a growth hormone does not build muscle. Growth hormone starts to cascade for your body to build muscle. But growth hormone in itself is protective of your lean tissue.

So you are not your body is never going to tap into the muscle supply, are going to burn my muscle. No, not unless you’re less than four percent body fat, five or six percent body fat, maybe like bodybuilder type on stage, like crazy lean. You don’t ever have to worry about that. If you simply will put in two to three days a week of light resistance training, you have no concern about losing muscle mass over time.

Dr. Clayton Roach: [00:53:49] Well, I’ll explain. Yeah. Yeah. So, Scott, yes, sir, people want to pursue this and feel it’s a little challenging to do this on their own. I’m going to draw up a link and they’ll have the opportunity to start a challenge with a group of yours. Explain how that works. Yeah, I have an idea. Once they go on there, what can they expect from the challenge with fasting for life?

Dr. Scott Wattier: [00:54:24] Sure. So three different really ways to engage. First is the podcast. It’s been an incredible conversational way. We don’t do interviews. It’s just Tommy and I talking about real-life situations with research we found and conversations around how to tell your kids you’re fasting and how to fast through the holidays and how to lower your blood pressure and all that stuff. So the podcast is a great way to get more of the information and kind of the conversation around this lifestyle. And then the second thing. Is the fast start guide, so that would be like a good place to start if you’re wanting more support or kind of a done for you type journey, we run live challenges every six to eight weeks.

We just ran one. So there’s not another one coming up probably until about late July or early August. But if you go get the Fast Start guide, then you’ll be you will know when our next one is coming up. We’ll send you an email. Excuse me. As I said, we don’t send any, but we’ll send you the one saying, hey, we have a challenge coming up. And then the DIY course is a ten-day challenge. So the schedule I showed shared with you was seven days. The one that we have built out is a 10 day kind of DIY kind of D.W.I did with you.

Kind of experience, so every day there’s a training video, which is a recording of our live training that we’ve done, and we’ve done 10 or 12 of these over the last 18 months. Now, we’ve taken, I think, over three thousand people through. And you’ll be able to log in to the website. You’ll get the video training, the weekly fasting schedule, the community support and Facebook. You’ll be added to our community Facebook group, which is growing by like a few hundred people a week right now.

Dr. Clayton Roach: [00:56:08] Did you say three thousand people you’ve taken through the challenge, Scott.

Dr. Scott Wattier: [00:56:12] Let’s see. Two thousand drive out. Yeah, just over three thousand.

Dr. Clayton Roach: [00:56:15] Well, congratulations, Scott. Thank you.

Dr. Scott Wattier: [00:56:18] That’s amazing. Yeah. Thank you. We’re about to break half a million downloads on our podcast. Like, wow, I don’t even know what that means, I just log in and I’m like, this is cool. That’s a lot of workshops in the office, right? Like I mean, I’m like so going all the way back to the beginning when we talked about this, like, the impact of it, like you and I can get on the zoom and talk. Right. Like it’s just been mind-blowing with like the mission, which is to literally like pull people out of the matrix. And I know you have a choice, like try this. It can work for you. I’m super like I’m all over the place now. Let me land the plane. Where do you want me to go?

Dr. Clayton Roach: [00:56:56] So here’s what I want to make sure that people understand. So I dropped the link. If they want to join the challenge, the link is right there. The discount code, DRROACH. It has to be caps letters. I don’t think so, no. OK, so just Dr. Roach.

Dr. Scott Wattier: [00:57:13] Tell me when you need them.

Dr. Clayton Roach: [00:57:15] So over the caps. No caps don’t work then try the caps, right. Yeah. Yeah. And then I don’t want to mix too many links. So how can people get a hold of your podcast? It’s Fasting for Life. Correct.

Dr. Scott Wattier: [00:57:26] and the Fasting for Life podcast.

Dr. Clayton Roach: [00:57:32] The Fasting for Life,

Dr. Scott Wattier: [00:57:34] The Fasting for Life podcast. So if you just search fasting or the first one that comes up. So the Fasting for Life podcast. Cool, cool, cool. So those challenges are cool. Then I explain the ten-day and there’s also a twenty-eight day which is like a deep dove. Every single day you get like research and science and like three-hour-long weekly videos that you can digest as you go. And there’s an app you can listen to him like on your walks. It’s really cool stuff.

Dr. Clayton Roach: [00:58:01] Cool, cool stuff if you hide because we’re getting started. Yes, you had one piece of advice for somebody who’s just about to click on anything. He’s going to start this journey with you, what with that one piece of advice be?

Dr. Scott Wattier: [00:58:19] It’s easier than you think. Yeah. Do not let breakfast is the most important meal of the day. I can’t go for more than four hours. My doc said I get ahead. Whatever it is like. Just don’t let the fear grab you by the ankle like the crabs in a bucket. Crabs about to escape. They pull them all back in. Don’t let a hindrance. It’s actually easier than you think. And that’s why we created the community. Because that’s it’s really especially nowadays from what we just went through. Holy moly. Like the community is more important now than ever. So don’t let the crabs pull you back in the bucket. Don’t let go first.

Your rules of fasting. Don’t talk about fasting and don’t talk about fasting to out to people on the outside that aren’t in the community. So I might my one thing would be it’s probably easier than you think it is and you’re experiencing that fear between you now and the gap between the you that you want to become, especially if you’re looking at it from a scale perspective. So taking those little steps is really what we found is gets people the best results with the idea of getting beginning with the end in mind, which is the long term result of health and healthy weight.

Dr. Clayton Roach: [00:59:35] And I always tell people, you know, we always overestimate what we can do in a short period of time and underestimate what we can do in a long period of time. So to start this journey one day at a time, understand that you’re going to falter, understand you’re not going to have all you know, you’re not going to bat a thousand. And like you said, five, four, three, two, one. I realized what I did. Move on, right. Stop beating yourself and stop looking at a mirror and hating what you see. Let’s just take action. And I know that once you go on to these challenges, you’re going to bring this type of energy to the game, which I don’t know if I’ll be able to sleep tonight because you get energized.

Right. So I know that what you do and what you bring to the group that we belong to together, that you’re you bring everything, first class. And I know that anyone who’s going to take advantage of that is going to be well served. And to be just to listen to the podcast or whatever. I appreciate that. What you do is the level of transparency and the fact that you’ve actually gone through this yourself and have a story to tell. I think that that’s worth its price and gold.

Dr. Scott Wattier: [01:00:47] Thank you. I really appreciate it. Full transparency, as we always say, we were on this journey with you and every comment, every email, every Facebook message gets responded to by Tommy and me. So if you have questions, you don’t know where to go. You don’t know what the link is. You don’t know what to do. I confused the heck out of you tonight. Whatever it is, you can also email us Send us a message on Facebook.

We will get back to you. We promise that is one of our things that we made a promise, in the beginning, to keep this conversational because that’s where the results happen. It’s in that relationship and that relational connection. So I really appreciate your ability to let me come and share tonight. I’m fired up, so I don’t have to go I go for a walk or something, I don’t know, but thank you guys so much.

Dr. Clayton Roach: [01:01:38] Post a link again, somebody was asking. It seemed like I just reposted that link in case you want to do that, Ben final thoughts.

Dr. Ben Boudreau: [01:01:45] So, Dr. Scott Wattier, everybody, this is Humpday conversation number twenty-nine. This is Dr. Scott Wattier. That is Dr. Clayton Roach. Scott Wattier from the Fasting for Life podcast, the Fasting for Life dot com. Make sure you guys check it out. Google it right now. Get a search. These are real people helping other real people out there, getting them through tough times and improving health, lifestyle, everything. So, guys, this is Humpday conversations. We hope you guys enjoyed this like this post right now. Share this post. There are definitely people in your life that are impacted by diabetes, heart disease, metabolic syndrome, etc. that could use this information. So make sure that you share this value with them again. Thank you so much, Scott, for being on the show tonight.

Dr. Clayton Roach: [01:02:39] And like I said, the best thing you can do to thank Scott, make sure you share this episode. You know, people are looking for the stuff and they’re heading down a path of diabetes and a heart attack. And you never know the impact that a share can have on somebody that takes this information, takes action and actually gets to live longer with their kids and their wives and has a total life-changing event on this.

Dr. Clayton Roach: [01:03:01] So you now have an obligation because you now know more than the average person to share this post. Scott, thank you so much. We are signing off next week. We will have our 30th episode and you will join us live again, as you always do Wednesday night, nine o’clock for Humpday conversation number thirty. Scott, I love you and I appreciate you, buddy. Thanks for your heart. Thanks for your energy. And we will see every one of you next week on Humpday conversation number thirty. What’s up? Listen, if you like this episode, you’ll probably like the other ones. The channels are pretty good.

So here’s what you need to do. You need to like us and follow us on Facebook. Following means, you get notified when these two guys are alive. Next, family, friends. You need to share these episodes because you never know. You might help them because they need this information as well. And guys, if you ever miss an episode, make sure you subscribe to us on YouTube. That way, you can watch the episode over and over and over again. Guys, we love you and appreciate you. Take care.