The Fasting Method Podcast

Episódios

• 
  What Is Your Gut Trying to Tell You? 07.08.2026 9min

  Your digestive symptoms may feel random—but recurring patterns can give you useful clues about what to do next. Bonus Episode 🎙️ Coach Lisa Chance explains how to observe digestive symptoms, identify meaningful patterns and choose a proportionate next step without trying to diagnose yourself or fix everything at once. Bloating, reflux, constipation, urgency and changes in stool can feel unpredictable. But digestion sits downstream of many interacting factors, including food, meal size, eating pace, stress, sleep, hydration, travel and the menstrual cycle. The same meal can affect you differently on different days because the wider context has changed. Lisa explains the difference between a single symptom and a recurring pattern, what you can reasonably observe without laboratory testing and why writing things down is more useful than relying on memory alone. She also shares how to run a fair self-experiment by changing one variable, allowing enough time and deciding in advance what improvement would look like. The goal isn't to make the biggest possible change—it's to match the response to the size of the signal. Lisa also outlines the warning signs that shouldn't be tracked or self-managed, including blood in the stool, black tarry stools, unexplained weight loss, painful or difficult swallowing, symptoms that interrupt sleep, severe or persistent pain and symptoms that are steadily worsening. 👉 What you'll learn • Why digestive symptoms can feel random even when they aren't • The difference between an isolated symptom and a meaningful pattern • What to observe about timing, stool changes, bloating and how you feel after eating • Why changing everything at once prevents you from learning what helped • How to create a fair, proportionate self-experiment • Why the first step is usually attention rather than testing, supplements or broad food restriction • Which digestive warning signs should be taken directly to a clinician • How Lisa's gut-health workshop will help you identify your own pattern and choose a next step 📝 Read the Transcript You can read the transcript and explore more episodes of The Fasting Method Podcast here: https://www.thefastingmethod.com/podcasts/ ⚙️ Find the Right Next Step With Our August Workshops As summer ends, you may be noticing both the patterns that affected your progress and the physical signals your body has been sending. Our August Workshop Collection offers two focused ways to assess what's happening and decide what you genuinely need next. Changing Gears: What Pace Do You Need as Summer Ends? Coach Terri Lance What Is Your Gut Trying to Tell You? Coach Lisa Chance Learn more: https://www.thefastingmethod.com/workshops/ 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook: https://www.facebook.com/TheFastingMethod Join our free Facebook group: https://bit.ly/TFMNetwork 🤝 Join The Fasting Method Community Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey: https://www.thefastingmethod.com/community/ ⏱️ Timestamps 00:00 Become a good observer, not your own diagnostician 00:19 What is your gut trying to tell you? 01:07 Why digestive symptoms can feel random 01:57 The difference between a symptom and a pattern 02:40 What you can reasonably observe yourself 03:41 Why timing and context carry useful information 04:20 When you change everything, you learn nothing 05:08 Observe before buying tests or supplements 05:44 How to run a fair self-experiment 06:26 When to stop experimenting and speak to a clinician 07:37 What Lisa's gut-health workshop adds 08:29 Your gut is giving you clues, not a diagnosis ⚠️ Disclaimer This podcast is for educational purposes only, and it is not to substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professionals before doing any fasting, changing your diet in any way, taking or adjusting any medications or supplements, or adopting any treatment plan for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Any information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  You Don't Need a September Reset: Find the Right Gear for Fall 04.08.2026 26min

  Summer isn't evidence that you failed—it's information that can help you choose what you genuinely need next. Episode #269 🎙️ Coach Terri Lance and Megan Ramos open the month with a seasonal conversation about moving from summer into fall without defaulting to guilt, urgency or another all-or-nothing reset. As summer winds down, it can feel as though the Tuesday after Labor Day is another January 1—a date when everything must suddenly become stricter, faster and more intense. But moving from one extreme to another rarely addresses the patterns that made summer difficult in the first place. Terri and Megan explain why this transition is better used as an opportunity to reflect. What continued to work? Where did you struggle? Do you need more structure, a period of recovery, a focused intervention or simply one repeatable adjustment? They also explore why sustainable progress depends on more than fasting and nutrition alone. Social pressure, food availability, familiar comfort behaviors and all-or-nothing thinking don't disappear when summer ends. Identifying those foundations can make moderate fasting and nutrition strategies far more effective—and help prevent another cycle of intensity, burnout and starting over. The episode closes with a practical challenge: use summer as information, assess the gear you're currently in and choose one or two proportionate changes that can carry you forward.   👉 What you'll learn • Why September can trigger the same all-or-nothing thinking as January 1 • How extreme resets can recreate the cycle you're trying to escape • Why different people need different next steps after summer • When greater fasting intensity may be strategic—and when it may be a reaction to guilt • How social pressure, food availability and comfort habits affect progress • Why repeatable 24- or 36-hour fasts may achieve more than unsustainable bursts of extended fasting • How to use summer as information rather than evidence of failure • Why choosing one or two gear changes can be more effective than changing everything at once   📝 Read the Transcript You can read the transcript and explore more episodes of The Fasting Method Podcast here: https://www.thefastingmethod.com/podcasts/   ⚙️ Find the Right Next Step With Our August Workshops As summer ends, you may be noticing both the patterns that affected your progress and the physical signals your body has been sending. Our August Workshop Collection offers two focused ways to assess what's happening and decide what you genuinely need next. In Changing Gears: What Pace Do You Need as Summer Ends?, Coach Terri will help you identify the gear you're currently in, recognize the emotional or practical friction affecting you, and choose the pace, support and intentional adjustment you need for fall. In What Is Your Gut Trying to Tell You?, Coach Lisa will help you recognize key digestive signals, identify recurring patterns and decide whether the right response is a simple adjustment, a fair self-experiment, coaching support or medical input. Learn more: https://www.thefastingmethod.com/workshops/   📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook: https://www.facebook.com/TheFastingMethod Join our free Facebook group: https://bit.ly/TFMNetwork   🤝 Join The Fasting Method Community Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey: https://www.thefastingmethod.com/community/   ⏱️ Timestamps 00:00 One gear change instead of seven new things 00:37 Terri and Megan return to the podcast together 01:35 Breaking up with the September reset 02:30 Why the Tuesday after Labor Day feels like January 1 03:00 Progress as personal transformation, not seasonal correction 04:44 The behavioral foundations behind sustainable change 05:29 "How can I fix this fast?" versus "What would help me move forward?" 06:52 Why motivation and extreme plans lead to burnout 08:17 Finding power in smaller fasting and nutrition changes 09:24 What summer can reveal about your recurring patterns 11:42 Why everyone doesn't need the same September plan 13:00 Halloween candy, comfort behaviors and familiar excuses 15:01 Terri's Changing Gears workshop and the manual-transmission lesson 18:13 Choosing one or two changes that can actually stick 19:56 Why repeatable fasting can outperform occasional extremes 21:59 Moving into fall with smarter, more sustainable decisions 22:12 Why gut health matters for metabolic progress 23:27 Lisa's gut-health workshop and what it will help participants assess 25:13 What did summer teach you?   ⚠️ Disclaimer This podcast is for educational purposes only, and it is not to substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professionals before doing any fasting, changing your diet in any way, taking or adjusting any medications or supplements, or adopting any treatment plan for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Any information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Your Journey Changes. Your Support Should Too. 28.07.2026 32min

  Sometimes the support that helped you get started isn't the support you need a year later. Episode #268 🎙️ In this special revisit, Coach Terri Lance reintroduces one of our favorite member conversations after a recent Facebook comment from Kirsten Hopkinson reminded us why this story still matters. When Kirsten first joined The Fasting Method, she had a clear goal: improve her health and lose weight. But what unfolded became something much deeper. As her journey evolved, so did the support she needed. Alongside weight loss and improved health markers, she discovered the power of community, coaching, education, and a mindset shift that helped her stop chasing quick fixes and start building a life she truly wanted to live. If you've ever wondered whether your own support needs have changed over time, this conversation is a powerful reminder that lasting transformation isn't about finding one perfect plan—it's about having the right support for the season you're in. 👉 What you'll learn: Why lasting transformation is about more than weight loss How shifting your identity can change your health journey The role coaching, community, and education played in Kirsten's success Why there's no single "magic formula" for lasting change How your support needs naturally evolve over time Why building habits for your future self matters more than chasing perfection How mindset changes create lasting lifestyle changes What it really means to invest in yourself 📝 Transcript The transcript for this episode is available on our website: 👉 https://www.thefastingmethod.com/podcasts/ 💙 Find the Support That's Right for You One of the biggest themes in Kirsten's story is that the support you need today may not be the same support you'll need a year from now. Through July 31, we're opening a special support window to help you choose the next step that's right for you. If you're looking for a long-term home for your health journey, Lifetime Membership gives you ongoing access to The Fasting Method Community, live coaching sessions, resources, and a place to reconnect whenever life changes. If you need more personalized support, anyone who books a qualifying 1:1 Coaching package by July 31 will also receive an additional private 45-minute planning session to help you make the most of your coaching journey. ✨ Lifetime Membership: https://www.thefastingmethod.com/register/lifetime-community-subscription/ ✨ 1:1 Coaching: https://www.thefastingmethod.com/coaching/ 📣 Connect With Us 📸 Instagram: https://www.instagram.com/fastingmethod/ 📘 Facebook: https://www.facebook.com/TheFastingMethod 💬 Free Facebook Group: https://bit.ly/TFMNetwork ⏱️ Timestamps 00:00 — A special reintroduction from Coach Terri 04:48 — Meet Kirsten and her health journey 06:19 — Why this attempt felt different 08:07 — From chasing skinny to building a life 11:14 — Community changed everything 15:11 — There is no magic formula 18:22 — Letting go of old coping habits 23:41 — Success is more than the scale 25:54 — Advice for someone just starting 28:25 — Giving yourself time to change 30:07 — Your future starts with today's choices 31:28 — Why this is really a self-care journey ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Alcohol, Carbs and Your CGM: What the Flat Line Is Really Telling You 21.07.2026 24min

  A flat CGM line isn't always good news. Episode #267 🎙️ In this Metabolic Troubleshooting episode, Coach Lisa Chance explains what really happens when alcohol and carbohydrates collide—and why your CGM may not be telling the whole story. Using practical examples like pizza and wine, Lisa explores how alcohol changes the way your liver regulates blood sugar, why glucose readings can appear deceptively stable, and what that means for anyone using a Continuous Glucose Monitor (CGM) to better understand their metabolic health. Whether you're experimenting with different foods, wearing a CGM for the first time, or simply curious about how alcohol affects your metabolism, this episode will help you interpret your glucose data with greater confidence. 👉 What you'll learn: Why alcohol can make your CGM readings misleading What a "flat" glucose line really means after drinking How alcohol affects blood sugar, insulin, and liver function Why food experiments should be done on alcohol-free nights How carbs and alcohol interact metabolically Which types of alcohol are the least disruptive to glucose regulation Why beer, wine, and spirits affect your metabolism differently How to use your CGM as a feedback tool—not a moral scorecard   📝 Transcript The transcript for this episode is available on our website: 👉 https://www.thefastingmethod.com/podcasts/   💙 Ready for More Personalised Support? Through July 31, anyone who books a The Fasting Method 1:1 Coaching package will receive an additional private 45-minute planning session to help you think strategically about your coaching journey and get the most from your time with your coach. Looking for long-term support instead? Lifetime Membership is also open during this special support window, giving you ongoing access to coaching, community, and resources to help you build lasting metabolic health. Current TFM Community members also receive preferred pricing on eligible 1:1 coaching options. ✨ Lifetime Membership: https://www.thefastingmethod.com/register/lifetime-community-subscription/ ✨ 1:1 Coaching: https://www.thefastingmethod.com/coaching/   📣 Connect With Us 📸 Instagram: https://www.instagram.com/fastingmethod/ 📘 Facebook: https://www.facebook.com/TheFastingMethod 💬 Free Facebook Group: https://bit.ly/TFMNetwork   ⏱️ Timestamps 00:00 — Pizza, wine, and the misleading flat CGM line 00:24 — Why alcohol changes how to interpret CGM data 02:40 — Blood glucose basics and understanding your CGM 05:57 — How alcohol affects liver glucose production 09:23 — Why alcohol can disrupt blood sugar for up to 24 hours 12:27 — Alcohol, insulin, and hidden metabolic effects 14:37 — Why carbs and alcohol create misleading CGM data 18:01 — Beer, wine, and spirits: what's the metabolic difference? 21:24 — Choosing lower-impact alcoholic drinks 24:00 — What metabolic healing looks like on a CGM 27:00 — Key takeaways for interpreting your glucose data   ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  You Don't Need a Perfect Summer 14.07.2026 20min

  You don't need a perfect summer. You just need to stay connected. Episode #266 🎙️ In this Turbo Talk, Coach Terri Lance explores how to navigate summer without falling into the all-or-nothing mindset that so often derails progress. Terri explains why summer isn't an interruption to your health journey—it's the perfect practice field for real life. She introduces the idea of "future self bargaining," explores the difference between intensity and commitment, and shares practical strategies for staying connected to your goals even when routines change. Rather than striving for perfection, this episode is an invitation to build flexible habits that support lasting metabolic health through vacations, family gatherings, travel, and everything else summer brings. 👉 What you'll learn: • Why you don't need a perfect summer to make progress • How all-or-nothing thinking keeps people stuck • What "future self bargaining" is and why it's so common • Why summer is the perfect practice field for long-term success • How to identify your baseline habits and non-negotiables • The difference between commitment and intensity • Why reconnecting matters more than perfection • How compassion and commitment work together to create lasting change ⏱️ Timestamps 00:00 — You don't need a perfect summer 00:19 — Introduction: staying connected through summer 01:40 — The two common summer traps 03:00 — Summer is practice for real life 04:19 — Stay connected, not perfect 05:14 — Why reconnection matters more than perfection 06:00 — Future self bargaining: why waiting until September keeps you stuck 08:02 — Summer is the practice field for long-term success 09:37 — Becoming the person you want to be 11:09 — Your baseline habits are your anchor 12:20 — Choosing your non-negotiables 13:18 — Intentional choices instead of drifting 14:22 — Most summer memories aren't about food 15:24 — Shorten the recovery time after setbacks 16:17 — Commitment vs intensity 18:21 — Why consistency always beats intensity 20:13 — Summer Steady: support through the summer months 21:20 — Commitment and compassion work together 22:29 — Final thoughts: connection over perfection 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ ☀️ Summer Steady Ready to enjoy your summer without losing your momentum? Summer Steady starts Wednesday, 15 July and is designed to help you stay connected to your health through travel, holidays, family gatherings, and changing routines. You'll learn practical tools and strategies from Megan Ramos, Coach Terri Lance, and The Fasting Method coaching team to help you build metabolic resilience—not perfection—all summer long. 👉 Learn more and join us here: https://www.thefastingmethod.com/summer-steady/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Staying Steady Through Summer 07.07.2026 29min

  Summer doesn't have to be a season you recover from. Episode #265 🎙️ In this episode, Megan Ramos returns to the podcast to join Coach Terri Lance for a practical conversation about staying connected to your health through summer travel, vacations, family visits, social events, and disrupted routines. Together they explore how to avoid the all-or-nothing trap, why a few simple personal rules can create more freedom than restriction, and how summer can become one of the best opportunities to build long-term metabolic resilience rather than pressing pause on your progress. They also discuss using continuous glucose monitors (CGMs) with curiosity instead of judgment, practical strategies for carbohydrates and alcohol while travelling, and why consistency—not perfection—is what carries you through every season. 👉 What you'll learn: • Why summer doesn't have to derail your health goals • How to create simple rules that make travel easier • Practical strategies for navigating restaurants, vacations, and social events • How to enjoy seasonal foods without abandoning your goals • Why CGMs should be used with curiosity, not judgment • How to experiment with your body's responses instead of chasing perfection • Why resilience matters more than restriction • How Summer Steady helps build long-term metabolic health ⏱️ Timestamps 00:00 — Why we shouldn't write off half the year 00:12 — Introduction: staying steady through summer 00:26 — Megan's return and a new season of life 01:40 — Why summer isn't a write-off 02:38 — Use summer as a learning opportunity 03:04 — Transformation, not dieting 04:22 — Strategy beats perfection 05:38 — Megan's Italy rules for staying on track 07:57 — Why simple rules create freedom 09:02 — Looking beyond the scale and CGM numbers 11:24 — Why strategy creates better outcomes 11:50 — Megan's postpartum journey and rebuilding healthy habits 13:47 — Using CGMs to understand cravings and hunger 15:07 — Protective strategies for carbohydrates 16:57 — Curiosity instead of judgment with CGMs 18:43 — Why CGMs are about trends, not perfect numbers 20:59 — The value of experimentation over perfection 23:10 — Have a summer you don't need to recover from 24:44 — Introducing the Summer Steady toolkit 26:16 — Real-life examples of building metabolic resilience 26:43 — GLP-1s, natural strategies, and creating your summer toolbox 28:54 — Final thoughts and Summer Steady invitation 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ ☀️ Summer Steady Ready to enjoy your summer without losing your momentum? Join Summer Steady and learn the practical tools, strategies, and coaching support that will help you navigate vacations, travel, celebrations, and everyday life while continuing to improve your metabolic health. Learn more and join us here: https://www.thefastingmethod.com/summer-steady/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  New To Fasting? Here's What's Normal 30.06.2026 26min

  Starting a fasting practice can feel uncomfortable—and sometimes even a little scary. The good news is that many of those early challenges are completely normal. Episode #264 🎙️ In this episode, Coach Terri Lance explains what to expect when you first begin fasting and why those early experiences don't necessarily mean something is wrong. Terri explores the difference between normal hunger and genuine warning signs, explains how your body adapts to using stored body fat for fuel, and shares practical advice for building a sustainable fasting practice without rushing the process. Whether you're just getting started or supporting someone who is, this episode offers reassurance, practical guidance, and the confidence to trust the learning process. 👉 What you'll learn: • Why fasting feels difficult when you first begin • The difference between hunger and danger signals • What fat adaptation really means • Why fasting is not the same as starvation • Common beginner mistakes that make fasting harder • How electrolytes can support your fasting practice • Why slowing down often leads to better long-term results • How to build your fasting habit gradually and sustainably ⏱️ Timestamps 00:00 — Why fasting takes practice and self-compassion 00:53 — Introduction: what to expect when you first start fasting 01:40 — Why does fasting feel so difficult at first? 03:48 — Why your body resists fasting in the beginning 05:06 — What happens when hunger signals appear? 06:14 — Physical hunger vs habitual eating 07:44 — Is this uncomfortable... or unsafe? 08:07 — What does normal hunger actually feel like? 08:57 — When should you stop a fast? Warning signs to watch for 10:15 — How your body adapts to fasting over time 11:16 — What does becoming fat adapted mean? 12:02 — Why your energy may fluctuate early on 13:26 — Fasting vs starvation: what's the difference? 15:46 — Does fasting get easier over time? 16:56 — Common beginner mindset traps 17:03 — Why longer isn't always better 18:12 — The mistake of eating continuously during your eating window 18:59 — Learning to become comfortable with hunger 20:00 — What if you're really struggling to fast? 21:11 — Why electrolytes matter 21:48 — Slow down and give yourself grace 23:10 — Why nutrition and fasting work together 24:59 — Final thoughts: what surprised you most when you started fasting? 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Meditation, Breathing & The Power of the Pause 23.06.2026 33min

  Sometimes the most powerful tool isn't doing more—it's pausing before you react. Episode #263 🎙️ In this episode, Coach Lisa Chance and Coach Jamie Cipriani explore why meditation and breathing exercises can have such a profound impact on stress, decision-making, metabolic health, and everyday life. They discuss simple breathing practices, common misconceptions about meditation, the science behind the pause between stimulus and response, and how mindfulness can help us become less reactive and more intentional. Whether you've never meditated before or have convinced yourself you're "bad at it," this conversation offers practical ways to make breathing and meditation part of your day—without adding another complicated task to your routine. 👉 What you'll learn: • How breathing helps regulate the nervous system • Why stress management supports metabolic health • The science behind Viktor Frankl's famous "pause" • How meditation changes your response to triggers • Why most people think they're bad at meditation • Simple breathing exercises you can use anywhere • How habit stacking makes meditation easier to maintain • The benefits of morning and evening meditation practices ⏱️ Timestamps 00:00 — What meditation really is 00:25 — Introduction: meditation, breathing, and the power of the pause 00:52 — Why meditation matters for metabolic health 01:40 — How breathing helps regulate the nervous system 03:19 — Jamie's simple three-breath practice 05:07 — Using breathing before meals 05:51 — Why breathing shouldn't only happen during crises 06:28 — The importance of taking a pause during the day 07:08 — Habit stacking breathing practices 07:58 — Doorknob breathing and mindful eating 09:19 — What if your brain still wants the food? 10:32 — Why meditation is called a practice 11:06 — Viktor Frankl and the power of the pause 11:27 — The science behind stimulus and response 12:43 — How meditation changes the brain 13:52 — Why meditation helps us become less reactive 14:23 — "I can't meditate" — common myths explained 15:56 — Why thoughts during meditation are normal 17:35 — The biggest reason people quit meditating 18:28 — There's no such thing as bad meditation 19:07 — What if you fall asleep during meditation? 20:25 — Should you breathe through your nose or mouth? 22:06 — The real benefits happen outside the meditation session 23:08 — Stress, health, and why meditation matters 24:33 — Morning and evening meditation bookends 27:24 — Letting go through breathwork 28:14 — Small daily pauses and cumulative gains 29:05 — Meditation doesn't have to look a certain way 30:14 — Breathing snacks and fat metabolism 30:54 — Try a 30-day meditation experiment 31:52 — Meditation in everyday moments 32:38 — Final challenge: where can you add a pause today? 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Fasting But Not Losing Weight? Here's Why 16.06.2026 20min

  Fasting is powerful—but fasting alone isn't always enough. Episode #262 🎙️ In this episode, Coach Heather Shuker answers one of the most common questions she hears as a coach: why am I fasting and still not losing weight? Heather explains why weight loss can stall even when you're fasting consistently and explores the key factors that influence progress, including insulin resistance, fasting intensity, dietary consistency, snacking, refined carbohydrates, and common dietary pitfalls. She also discusses why longer fasts aren't always the answer, why consistency beats intensity, and how to troubleshoot your approach without falling into all-or-nothing thinking. 👉 What you'll learn: • Why weight loss can take longer than expected when you're insulin resistant • How to know if your fasting protocol is intense enough • Why consistency matters more than longer fasts • The impact of snacking, grazing, and refined carbohydrates • Common mistakes with nuts and dairy • How to troubleshoot a weight loss plateau • Why fasting and low-carb eating work so well together • How to create sustainable long-term change ⏱️ Timestamps 00:00 — Why perfection isn't required for success 00:20 — Introduction: fasting but not losing weight? 01:13 — I've been fasting consistently but not losing weight. Is that normal? 02:34 — How strict does my way of eating need to be? 03:28 — The problem with all-or-nothing thinking 05:00 — Will longer fasts give quicker results? 05:41 — Alternate-day fasting and Heather's experience 06:22 — Why consistency beats intensity 07:01 — What are the most common things that slow progress? 07:38 — Snacking and grazing on eating days 08:10 — Refined carbohydrates and stalled weight loss 08:10 — Nuts and dairy pitfalls 09:02 — What if I feel like I'm doing everything right? 09:59 — The number one reason Heather sees people plateau 11:00 — Carbohydrates, insulin resistance, and stuck weight loss 12:03 — How do you make this a lifestyle instead of a diet? 14:51 — How to actually change your eating habits long term 16:07 — Tracking and troubleshooting your diet 16:46 — The 30-day no sugar, no grains challenge 17:11 — Using a continuous glucose monitor 17:52 — Why fasting plus low-carb eating is so effective 18:49 — Finding the right balance of fasting and food 19:24 — Why coaching and community matter 20:00 — Listener question: what's been your biggest challenge with weight loss while fasting? 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  What Does Success Actually Look Like? 09.06.2026 42min

  Success is about far more than the number on the scale. Episode #261 🎙️ In this episode, Dr. Terri Lance and Dr. Jason Fung explore what success really means when it comes to health, weight loss, and long-term behaviour change. As they conclude their discussion of The Hunger Code, they challenge the idea that success can be measured by a single number, biometric, or goal weight. Instead, they explore how values, mindset, community, mindfulness, and self-awareness play a critical role in creating sustainable change. The conversation also revisits one of the central themes of The Hunger Code: hunger is a messenger. Understanding what hunger is trying to tell us—whether physical, emotional, social, or habitual—can transform how we respond to it and how we define success. 👉 What you'll learn: • Why success looks different for every person • The difference between appearance goals and health goals • Why numbers and metrics don't tell the whole story • How mindset influences long-term success • The role of community in behaviour change • Why competitions often fail to create lasting results • How mindfulness helps you understand hunger differently • Why hunger is a messenger, not simply a signal to eat ⏱️ Timestamps 00:00 — Hunger as a messenger, not a command 00:31 — Introduction: what does success actually look like? 01:11 — Why success is about more than outcomes 01:53 — The problem with relying on metrics alone 03:52 — What are you actually trying to achieve? 05:50 — Defining success for yourself 06:55 — The rise of tracking culture and longevity marketing 08:39 — Why success looks different for everyone 09:01 — Health goals vs appearance goals 11:37 — Living in a way that creates success 12:39 — Mindset change vs diet change 13:38 — Why fasting isn't something you "finish" 14:16 — The importance of community support 15:23 — Competition vs transformation 16:58 — Why workplace weight-loss challenges often fail 18:21 — Behaviour change vs short-term dieting 19:49 — Changing how you think about food 20:23 — Mindfulness, awareness, and food choices 22:12 — How do you apply this in real life? 22:58 — Understanding different types of hunger 24:25 — Practical strategies for holidays, stress, and social events 25:07 — Hedonic hunger and alternative rewards 26:41 — Why community accelerates learning 27:01 — What weight loss can learn from Alcoholics Anonymous 28:21 — Learning from others in community 28:52 — Adjusting your approach during stressful seasons 30:06 — Why success requires ongoing adjustments 31:26 — How goals naturally change over time 32:21 — Small tweaks that create meaningful change 35:26 — Why meaningful conversations matter 36:33 — Hunger as a messenger 37:17 — What hunger is really trying to tell you 38:23 — Physical, emotional, and social hunger 39:04 — Why fasting reveals the deeper drivers of eating 40:59 — Final thoughts and community support 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Navigating Summer Without Losing Progress 02.06.2026 33min

  Summer travel, holidays, BBQs, cruises, family gatherings, and social events can feel like a minefield when you're working to reverse insulin resistance. Episode #260 🎙️ In this episode, Coaches Terri Lance and Heather Shuker discuss how to enjoy vacations, celebrations, and social events without abandoning your goals. They explore the mindset shifts that make long-term success possible, including identity change, planning ahead, recovering from off-plan eating, and why maintenance starts from the very first pound lost. This conversation moves beyond short-term dieting and focuses on building a sustainable lifestyle that allows you to enjoy life while continuing to make progress. 👉 What you'll learn: • Why lasting success requires living differently from the standard diet culture • How to enjoy vacations without making food the centre of the experience • Strategies for navigating BBQs, holidays, parties, and social events • Why maintenance starts with the very first pound you lose • How to recover after off-plan eating without punishment or guilt • When fat fasting can help you transition back into fasting • Why a gentle approach is often more effective than a punitive one ⏱️ Timestamps 00:00 — Living against the grain: the mindset for long-term success 00:18 — Introduction: navigating summer, holidays, and travel 01:13 — Why vacations and social events feel challenging 02:27 — Identity change vs dieting 03:38 — Can you enjoy life without making food the focus? 04:43 — Vacations without food obsession 06:31 — Enjoying life while staying on plan 06:56 — How do you navigate an all-day food event? 08:45 — Planning ahead for social events 10:03 — How do you want to feel when you leave? 11:32 — The cycle of progress and backsliding 12:59 — Why maintenance starts with the first pound lost 15:35 — Lifestyle change vs temporary dieting 16:38 — Why people often overeat after being "perfect" 19:09 — Safety foods and recovery strategies 20:35 — What do I do after an off-plan weekend? 21:23 — Why longer fasting isn't always the answer 22:03 — Fat fasting as a bridge back to fasting 23:03 — The pressure of weight loss timelines 24:56 — Gentle recovery vs forcing the process 27:27 — Why this doesn't have to feel like a battle 28:56 — The cost of change and why it's worth it 31:57 — Building a sustainable long-term lifestyle 33:06 — Final thoughts and encouragement 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  You Know What to Do—So Why Aren't You Doing It? 26.05.2026 26min

  Knowing what to do is not the same as being able to do it consistently. Episode #259 — Turbo Talk 🎙️ In this solo episode, Dr. Terri Lance explores the gap between knowing what to do and actually doing it. From fasting interruptions and emotional eating to self-talk and shame spirals, Terri breaks down why behaviour change is about far more than information. She explores the difference between fixed and growth mindset thinking and explains why the meaning we attach to setbacks often determines whether we stay stuck or keep progressing. This episode is a compassionate look at why "I know better" doesn't automatically translate into lasting change — and how curiosity, not criticism, helps us move forward. 👉 What you'll learn: • Why knowledge alone doesn't create behaviour change • The difference between fixed and growth mindset • How negative self-talk reinforces old habits • Why setbacks become learning opportunities — not proof of failure • The role of the "lower brain" in food decisions • How curiosity helps build long-term progress ⏱️ Timestamps 00:00 — Why the real problem isn't the decision itself 00:00 — Introduction to this Turbo Talk 00:58 — "You know what to do — so why aren't you doing it?" 02:00 — Why understanding hunger still isn't enough 02:50 — Why behaviour change feels harder in real life 02:58 — Carol Dweck's mindset research 03:34 — What is a fixed mindset? 04:15 — What is a growth mindset? 05:34 — Why people feel stuck after setbacks 07:06 — Why self-talk matters more than perfection 08:00 — The tension between short-term comfort and long-term goals 09:16 — What happens after we make an off-plan choice 10:38 — Shame spirals and emotional eating 12:43 — Why awareness alone doesn't change behaviour 13:32 — Terri's cake pop story 15:09 — Fixed mindset response vs growth mindset response 17:19 — Curiosity instead of criticism 18:53 — Why mistakes don't define you 20:09 — What actually keeps people stuck 21:55 — Replacing shame with curiosity 23:03 — Automatic eating patterns and habits 24:07 — What growth mindset really means 25:12 — "If every mistake feels like failure…" 25:50 — Final reflection question 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  What Happens in Your Body During a Fast (First 48 Hours Explained) 19.05.2026 24min

  Fasting is not a switch — it's a sequence. Episode #258 🎙️ In this episode, Coach Lisa breaks down what's really happening in your body during the first 24–48 hours of fasting. From glycogen depletion to fat burning and gluconeogenesis, Lisa explains why fasting can feel slow or frustrating at first — especially for newer fasters — and why consistency is what helps the body become more metabolically flexible over time. This episode walks through the physiology of fasting in a practical, easy-to-understand way so you can better understand what your body is doing and trust the process. 👉 What you'll learn: • What the body uses for fuel first during a fast • Why fat burning doesn't happen immediately • How glycogen depletion works • What gluconeogenesis actually is • Why low carb eating supports fasting • How movement helps accelerate the switch to fat burning • Why consistency matters more than dramatic fasts ⏱️ Timestamps 00:00 — Why fasting is a sequence, not a switch 00:26 — Why the first 48 hours can feel frustrating 01:58 — Why consistency matters for metabolic flexibility 02:39 — What is the body actually using for fuel first? 04:26 — Why doesn't fat burning happen straight away when we begin a fast? 06:11 — How long does it take to switch from glycogen to fat burning? 07:23 — Does the body get better at making the switch over time? 09:18 — Why consistency trains the body 09:56 — What is gluconeogenesis and when does it happen during fasting? 12:56 — Why how you break your fast matters 14:12 — If we eat low carb, does the body still refill glycogen stores? 16:35 — Does movement or exercise help use up glycogen faster? 19:34 — Why fasting may not "feel" effective yet 19:42 — Could the early glycogen phase explain slow results at first? 21:26 — Why the first few weeks are foundational 22:08 — Key fasting takeaways and recap 23:22 — Listener question: when did fasting start to feel easier for you? 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Understanding Hunger: What to Do When You Feel Hungry 12.05.2026 39min

  Hunger is more complicated than simply "needing food." Episode #257 🎙️ In this episode, Dr. Terri Lance is joined by Dr. Fung to explore the different types of hunger and how to respond to them effectively. Building on previous conversations around The Hunger Code, they break down the differences between homeostatic, hedonic, and conditioned hunger — and explain why understanding these distinctions can completely change your approach to eating, fasting, and weight loss. From satiety hormones and ultra-processed foods to emotional eating and social connection, this episode explores both the biological and behavioural drivers behind hunger and overeating. 👉 What you'll learn: • The difference between homeostatic, hedonic, and conditioned hunger • How hormones influence hunger and satiety • Why ultra-processed foods make hunger harder to manage • The role of mindfulness and slowing down while eating • Why emotional eating is about more than just willpower • How connection and community affect eating behaviour ⏱️ Timestamps 00:00 — Why reducing weight loss to one factor doesn't work 00:28 — Introduction to the different types of hunger 01:37 — Homeostatic hunger and physical hunger cues 03:48 — Ultra-processed foods and satiety 05:31 — Food volume, fiber, and fullness 08:24 — How eating speed affects hunger 10:13 — Why hunger changes throughout the day 11:26 — Exercise and appetite suppression 12:47 — Why hunger matters more than calories 13:54 — Mindful eating and slowing down 14:19 — "Pregaming hunger" before fasting 15:31 — Why eating extra before a fast doesn't help 16:58 — Body fat, fasting, and the "bank vault" analogy 20:17 — Hedonic hunger and emotional eating 22:14 — Why talking about emotions actually helps 25:06 — Community, connection, and weight loss 28:54 — Food, relationships, and social connection 30:07 — Why weight loss is about more than diet 32:04 — The problem with reductionist thinking 35:12 — Changing your relationship with food 36:35 — Why being heard matters 39:17 — Final thoughts and wrap-up 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Mindset Mastery: The Missing Piece in Long-Term Weight Loss 05.05.2026 53min

  Long-term weight loss isn't just about food — it's about how you think. Episode #256 🎙️ In this episode, Coaches Terri Lance and Heather Shuker explore the critical role mindset plays in achieving and maintaining lasting results. This is a special live recording featuring Terri and Heather alongside Lifetime members of The Fasting Method Community, bringing real questions and real coaching insights into the conversation. While many people focus on what to eat or how to fast, this episode dives into the deeper work — identity, habits, emotional patterns, and the internal dialogue that shapes your choices. Because knowing what to do is rarely the problem. Doing it consistently is. 👉 What you'll learn: • Why mindset is the foundation of long-term weight loss • How identity shapes your behaviours and results • The role of mindfulness and self-awareness • Why "getting to goal" doesn't mean you're done • How to shift from short-term thinking to long-term success • Why behaviour change requires more than knowledge ⏱️ Timestamps 00:00 — Why there is no "finish line" in health 00:35 — What mindset mastery really means 01:34 — Why mindset is 95% of the process 04:14 — The importance of self-awareness and mindfulness 07:48 — The "arrival fallacy" and why it holds people back 10:20 — Identity and changing how you see yourself 13:31 — Turning healthy habits into your norm 17:27 — Why it shouldn't feel like restriction 19:10 — Building mindset through daily practices 21:09 — The idea of making "trades" for your future self 22:04 — Q&A: struggling with self-acceptance 28:31 — Q&A: fear of missing out on food 38:23 — Q&A: self-sabotage patterns 44:17 — Q&A: where to find mindset support 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Muscle & Metabolism in Midlife 28.04.2026 26min

  Why strength matters more than ever as you age. Episode #255 🎙️ In this episode, Dr. Terri Lance and Coach Amy Medling explore the relationship between muscle, metabolism, and midlife health. Many people reach midlife and feel like their metabolism is slowing down or "not working" the way it used to. In this conversation, Terri and Amy explain why that shift is happening — and why muscle plays a central role in how your body uses energy, manages blood sugar, and supports overall metabolic health. They discuss why preserving lean mass becomes more important with age, how stress and recovery impact results, and why pushing harder with exercise is often not the answer. Instead, this episode reframes midlife as a time to adapt your approach — focusing on strength, consistency, and working with your body rather than against it. 👉 What you'll learn: • Why muscle is critical for metabolic health, especially in midlife • How muscle helps regulate blood sugar and energy use • Why the scale doesn't always reflect progress • The impact of stress and cortisol on metabolism • Why "pushing harder" can backfire in midlife • How to think about strength training, recovery, and movement • Why consistency matters more than intensity ⏱️ Timestamps 00:00 — Why metabolism feels different in midlife 01:52 — The role of muscle in metabolic health 04:00 — Muscle as "metabolic currency" 04:55 — Why the scale doesn't tell the full story 07:19 — Cardio vs strength in midlife 09:55 — Why pushing harder can backfire 10:57 — The importance of recovery 12:14 — Does fasting affect muscle? 13:26 — Protein and muscle maintenance 15:25 — How to pair fasting with movement 18:37 — Muscle, insulin sensitivity, and health 20:16 — Movement, mood, and energy 21:25 — Simple ways to build muscle daily 22:47 — Strength without a gym 23:46 — Finding joy in movement 25:30 — Reframing midlife as a reset 26:10 — Final thoughts 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  How to Start Fasting Without Overwhelm 21.04.2026 25min

  Getting started with fasting doesn't have to be complicated. Episode #254 🎙️ In this episode, Megan Ramos answers common questions about how to begin fasting and make it work in real life. If you've ever felt unsure where to start, how to choose a fasting schedule, or how to stay consistent, this episode walks you through it in a simple and practical way. Megan breaks down how to approach fasting without overthinking it — and how to build a strategy that fits your lifestyle. This is a grounded, flexible guide to help you start where you are and build from there. 👉 What you'll learn: • How to choose the right fasting schedule for your life • Why starting simple leads to better long-term results • How to break a fast without overeating • What actually breaks a fast (and what doesn't) • How to approach fasting while travelling or on vacation • How to fast and still have energy for workouts ⏱️ Timestamps 00:00 — Why starting simple matters 01:12 — Where to begin with fasting 03:45 — How do I choose the right fasting schedule for me? 08:10 — How do I break a fast without overeating? 12:30 — How do I know if I've broken my fast with fasting aids? 17:05 — What kind of fasting do we do while on vacation? 21:40 — How do I fast and still have energy for workouts? 25:10 — Building consistency over time 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  Why Understanding Hunger Isn't Enough 14.04.2026 43min

  You understand hunger… so why is it still so hard to change your behaviour? Episode #253 🎙️ In this episode, Drs. Terri Lance and Jason Fung explore why knowledge alone doesn't automatically change eating habits. After learning about the different types of hunger, many people expect things to get easier — but often find themselves still repeating the same patterns. This conversation moves beyond understanding and into the deeper drivers of behaviour. They discuss the role of mindfulness, mindset, and stress, and why these are essential for long-term change. Because while knowledge is the first step, it's not what actually changes behaviour. 👉 What you'll learn: • Why understanding hunger doesn't automatically change behaviour • The role of mindfulness in recognising eating patterns • How mindset shapes your decisions around food • Why stress drives eating behaviour (and what to do about it) • The difference between knowledge and behaviour change • Why long-term success requires more than just "knowing" ⏱️ Timestamps 00:00 — Why diet alone doesn't address behaviour 00:28 — Why understanding hunger still isn't enough 01:35 — The limits of nutrition advice 03:09 — What mindfulness actually does 05:10 — Turning awareness into action 06:46 — Why knowledge is only the first step 07:54 — Mindful eating during meals 10:15 — From mindfulness to mindset 12:12 — How mindset shapes outcomes 13:19 — Changing how you see food 15:00 — Why deprivation mindset fails 16:58 — Ultra-processed foods and mindset shifts 18:07 — Behaviour change vs diet change 20:34 — Identity and long-term change 23:31 — Why diet books don't solve the problem 25:11 — The role of coaching and community 26:50 — Food addiction and behaviour patterns 29:18 — Understanding food impact vs "right vs wrong" 30:47 — Stress, cortisol, and hunger 32:49 — Why stress drives overeating 34:33 — Finding alternatives to stress eating 36:05 — Managing stress responses 38:07 — Why old habits feel comforting 39:50 — Why this isn't your fault 41:17 — The problem with "calories only" thinking 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  GLP-1s and Fasting: Another Tool, Not the Whole Toolbox 07.04.2026 41min

  Are GLP-1 medications the answer to weight loss — or just one piece of a much bigger picture? Episode #252 🎙️ In this episode, Megan Ramos and Dr. Terri Lance unpack the growing conversation around GLP-1 medications and how they fit into a broader health journey. With increasing pressure, confusion, and mixed messaging around these medications, they explore a more balanced perspective — one that removes shame while also setting realistic expectations. GLP-1s can be a helpful tool for some people, but they are not a standalone solution. They discuss how these medications work, common misconceptions, and what happens when they're used in isolation without addressing nutrition, fasting, and mindset. They also share practical guidance on how to use them responsibly — including dosing, side effects, and why "more" is not always better. 👉 What you'll learn: • What GLP-1 medications are and how they work • Why they are not a complete solution on their own • How fasting, nutrition, and mindset fit alongside GLP-1 use • The risks of relying on medication without lifestyle change • Why dosing matters (and why more isn't always better) • How to think about GLP-1s as part of a personalised toolbox ⏱️ Timestamps 00:00 — GLP-1s as a "tool, not the toolbox" 00:44 — Why GLP-1s are suddenly everywhere 03:00 — Common medications and what they're used for 04:43 — How GLP-1s became associated with weight loss 08:45 — Can you fast while taking GLP-1s? 09:47 — The "all or nothing" mindset problem 12:14 — Real-world use: GLP-1s as a short-term tool 14:52 — How GLP-1s fit into overall health strategy 15:57 — Why there is no "magic bullet" 17:30 — What happens when GLP-1s are used alone 19:27 — Fasting vs GLP-1s: short-term vs long-term tools 21:50 — Side effects, dosing, and quality of life 24:13 — How long should GLP-1s be used? 26:01 — Why behaviour change still matters 28:07 — Medication vs mindset change 30:59 — Why fasting alone isn't enough either 33:04 — Ultra-processed foods and GLP-1s 35:00 — Responsible use and long-term health 39:50 — The bigger goal: independence from tools 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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  You've Hit Your Goal Weight — But You're Not Done Yet 02.04.2026 4min

  You've hit your goal weight… so why does it still feel fragile? 🎙️ In this bonus episode, Coach Heather Shuker explains the phase nobody talks about — the period after weight loss but before true weight stability. Even though you've reached your goal, your body may still be trying to pull you back to your previous weight. This is the most vulnerable stage of the journey — where regain is most likely to happen. Heather breaks down why this happens, how your body's set point plays a role, and why waiting until you've finished losing weight to think about maintenance is one of the biggest mistakes people make. 🔗 Webinar registration link: https://thefastingmethod.zoom.us/webinar/register/WN_-_yZCIk6SUmuJfnN35qm_Q#/registration Learn more about Make It Stick here: 👉 https://mailchi.mp/thefastingmethod/makeitstick