In this episode of Intermittent Fasting Stories, Gin talks to Adam and Katie Bergdahl from New Richmond, WI. Are you ready to take your intermittent fasting lifestyle to the next level? There’s nothing better than community to help with that. In the Delay, Don’t Deny community we all embrace the clean fast, and there’s just the right support for you as you live your intermittent fasting lifestyle.  You can connect directly with Gin in the Ask Gin group, and she will answer all of your questions personally. If you’re new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like.  Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren’t ready to fully commit for a year, join for a month and you can cancel at any time. If you know you’ll want to stay forever, we also have a lifetime membership option available.   IF is free. You don’t need to join our community to fast. But if you’re looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community.  Adam is in the lawn care industry and Katie is a scheduler at a clinic. Adam always felt he was “too small” as an athlete in high school and couldn’t seem to gain weight, but all of that reversed after he played football in college and gained weight over time, ending up at an uncomfortable 270 pounds. He dabbled with various weight loss approaches such as keto, but didn’t enjoy eating feeling like a math problem. No matter what he did, he couldn’t get below 250 and would yo-yo back up to 270. Then, in 2022, he heard a jiu-jitsu martial artist on the Joe Rogan podcast who explained intermittent fasting. Intrigued, Adam began researching, and was even more excited when he discovered some IFers in the crossfit community who shared how IF helped them gain muscle. He started that day, with a gentle 12:12 that he gradually increased to 16:8. Now, he flexes his IF approach from day to day as it fits his schedule. His wife Katie watched what he was doing for a few weeks and then joined him. She started with 14:10, which she gradually expanded to 16:8 and then 18:6. She finally began to see weight loss at 18:6, and now has settled into a 20:4 pattern most days. She talks about the psychological challenge of focusing on numbers and the importance of shifting the mindset to celebrating non-scale victories, such as reduced inflammation and transitioning to black coffee. They both find themselves gravitating towards healthier options like fruits and vegetables, while still allowing themselves occasional sweets without guilt. The discussion addresses the societal shame associated with certain foods and how intermittent fasting has shifted their perspective, promoting a healthier relationship with food. Adam admits to his ongoing struggle with temptation but finds reassurance in ultimately making healthier choices. As the episode continues, they discuss the significant psychological and emotional aspects of weight management. Katie shares her eventual decision to stop daily weigh-ins, finding both freedom and trust in her body through intermittent fasting. Adam and Katie also talk about how fasting has positively impacted their relationship and self-confidence, and Katie opens up about the difficulties of finding wholesome food during hectic times. Wrapping up, Adam emphasizes the importance of flexibility in intermittent fasting, discussing how rigid approaches can lead to plateaus. They both encourage beginners to start slow, enjoy the journey, and focus on non-scale victories. Adam advises paying attention to body composition, while Katie recommends taking before-and-af