Supplements: What Your Body Actually Needs (And What It Doesn’t)
The Fasting Method Podcast
How do you know what your body actually needs — and what you don’t? Episode #250 🎙️ In this episode, Dr. Terri Lance is joined by Coach Lisa Chance to break down the confusion around supplements, vitamins, hormones, enzymes, and peptides. Rather than following generic supplement lists or copying what others take, they explain how to approach supplementation intelligently. From understanding the roles of different nutrients to using testing and symptoms as feedback, this conversation emphasizes a personalized, evidence-based approach. They also explore practical considerations like...
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Why OMAD Stops Working (And What to Do Instead)
The Fasting Method Podcast
Why does one meal a day work at first—then suddenly stall? Episode #249 🎙️ In this week's episode, Megan Ramos breaks down the pros and pitfalls of one-meal-a-day fasting (OMAD). While OMAD can produce quick early results, it often plateaus for people with insulin resistance. Megan explains why daily OMAD can shift the body into chronic calorie restriction instead of true physiological fasting—and why that distinction matters. She also shares practical strategies for using OMAD more effectively, including how variation in fasting schedules can help preserve metabolic rate,...
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Hedonic Hunger, Ultra-Processed Foods, and Why “Eat Less” Fails
The Fasting Method Podcast
Why do we keep eating when we’re not physically hungry? Episode #248 🎙️ Dr. Jason Fung and Dr. Terri Lance explore hedonic hunger—the drive to eat for pleasure rather than physical need. In this episode, Terri and Dr. Fung examine how ultra-processed foods are engineered to maximize reward, how dopamine and food addiction shape eating behavior, and why the advice to simply “eat less” misses the real problem. They also explore conditioned hunger and how environment, advertising, and daily habits can drive eating even when the body does not physically need food. This conversation...
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How to Turn Up Your Fasting Dial Without Burning Out
The Fasting Method Podcast
When motivation rises, intensity often follows — but more isn’t always better. Episode #247 🎙️ As March motivation kicks in, many people feel tempted to fast harder and faster. In this episode, Megan Ramos and Dr. Terri Lance explore what it really means to “turn up the dial” on fasting — and how to do it strategically without sabotaging consistency. As vacations and summer plans approach, it’s common to focus on how many pounds can be lost in a short window, but, as Terri reminds us, focusing on habits and behaviors instead of the scale leads to far more sustainable results....
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Quitting Sugar Without the All-or-Nothing Trap
The Fasting Method Podcast
What really happens when you try to quit sugar — and why perfection isn’t required to experience freedom. Episode #246 🎙️ You don’t have to be perfect to change your relationship with sugar. In this episode, Coaches Terri and Heather explore what actually happens when people try to quit sugar — especially when perfectionism and cultural pressure get in the way. They discuss the common fear of “missing out,” why short-term challenges can be powerful experiments, and how reducing sugar can quiet food noise, reduce cravings, and improve fasting success. Rather than framing sugar...
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Why Short Fasts Stop Working — And When You Need More
The Fasting Method Podcast
Why shorter fasts often stop working once insulin resistance is established — and what therapeutic fasting is actually designed to do. Episode #245 🎙️ If you’re fasting daily and still feel stuck, you may be stopping right before the real metabolic shift begins. In this solo episode, Megan Ramos explains why shorter fasts — like 14–18 hours — often stop producing results once insulin resistance is established. She breaks down what insulin resistance really means (even without a diabetes diagnosis), why hormones and life stage change your fasting response, and when...
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Why Calorie Counting Fails — and What Hunger Really Controls
The Fasting Method Podcast
Why calorie counting fails — and why hunger, not willpower, drives eating behavior. Episode #244 🎙️ If calories alone controlled weight, calorie counting would work. But it doesn’t — because hunger is the real driver. In this episode, Dr. Terri Lance is joined by Dr. Jason Fung to unpack why the traditional “eat less, move more” model fails so many people. They explain why calorie counting ignores the biology of hunger and how hormones, food quality, and different types of hunger determine whether calories are burned or stored. This conversation reframes weight gain as a...
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From Goals to Daily Actions: What Actually Moves You Forward
The Fasting Method Podcast
A practical conversation about why goals don’t create change — daily actions do. Episode #243 🎙️ "Having the big, beautiful goal doesn’t get us to the big, beautiful goal. Translating it into daily actions is what actually moves us forward." In this episode, Dr. Terri Lance and Megan Ramos explore why so many people feel stuck despite having clear goals — and how shifting focus from outcomes to repeatable daily actions is what creates real, lasting progress. They discuss habit-building, consistency, and the small behaviors that support fasting success, metabolic health, and...
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The Quiet Changes That Make Lasting Results Possible
The Fasting Method Podcast
Real change doesn’t usually look dramatic at first. 🎙️In this bonus episode, Dr. Terri Lance explores the subtle internal shifts that often signal real progress — softer self-talk, quicker recovery after setbacks, and a growing ability to stay engaged instead of giving up when things feel uncomfortable. These changes are easy to dismiss because they don’t show up immediately on the scale, but they are what make long-term results possible. This episode is part of the Beyond Knowing series — focused on bridging the gap between knowing what to do and living it consistently. ✨...
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Beginner Fasting Pitfalls: Why Rushing Slows Your Progress
The Fasting Method Podcast
A practical coaching conversation for new fasters on why slowing down is the fastest way to make real progress. Episode #242 🎙️ If fasting feels harder than it should, you may not be doing it “wrong” — you may just be rushing. In this episode, Coach Terri Lance and Coach Heather Shuker walk through the most common beginner fasting pitfalls they see every week inside The Fasting Method. From delaying electrolytes to cranking intensity too fast, stringing OMAD days together, or expecting fasting to erase poor food choices, they explain why rushing leads to stalls, burnout, and...
info_outlineHow to handle social events, FOMO, and food without losing your fasting momentum.
Episode #234
🎙️ December can feel like a non-stop swirl of social events, food traditions, and pressure to be “fun” around food. In this special Bitesize bundle, Terri revisits three powerful conversations on FOMO, boundaries, and doing hard things — especially when everyone around you is eating. This is your reminder that you can enjoy connection and honour your fasting and food choices.
In this episode, Terri brings together three classic Bitesize teachings that always land especially well during the holiday season. You’ll hear practical mindset shifts for handling social events without feeling deprived, navigating food-based traditions when you're changing how you eat, and strengthening the belief that you can do hard things — including fasting and saying no when it matters. Think of this as a December reset for your social life, your identity around food, and your self-talk.
👉 What you’ll learn:
• Why so many of our social connections are tied to food — and how to shift the focus back to genuine connection instead of what’s on your plate.
• Practical ideas for spending time with loved ones when you’re fasting or eating differently.
• How to handle FOMO when you're not joining in with appetizers, desserts, or “special” holiday foods.
• Ways to rethink your identity if you’ve always been the “foodie” or known for a particular dish.
• How to set kind but firm boundaries with food-pushers and those who don’t understand your choices.
• Why “You can do hard things” becomes even more powerful during stressful seasons — and how to use this mindset to navigate challenging fasts and social dynamics.
⏰ Timestamps
00:00 – Introduction
00:33 – Why December is the perfect time to revisit these Bitesize episodes
01:46 – Why so many social events revolve around food
03:12 – Connecting without relying on food as the centrepiece
04:58 – How to plan social interactions that don’t revolve around eating
06:40 – The pressure to participate in food traditions
08:11 – Handling FOMO without feeling deprived
09:44 – Shifting your identity when you're no longer the “foodie”
11:33 – Setting firm yet kind boundaries with food-pushers
13:01 – How to respond when others comment on your fasting or eating choices
14:50 – Reframing discomfort: hunger isn’t harm
16:22 – “You can do hard things” — building the mindset
18:42 – Doing hard things when the holidays feel emotionally heavy
21:19 – Why social permission matters when changing habits
23:05 – Encouragement for your December fasting journey
24:30 – Closing message + Community invitation
đź“„ The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/
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⚠️ 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 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.
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.