Why Lasting Change Starts With Identity, Not Willpower
The Fasting Method Podcast
Knowing what to do isn’t always the problem. Lasting change gets easier when who you’re becoming and the systems around you begin working together. Episode #270 🎙️ In this solo Turbo Talk episode, Coach Terri Lance explores why more knowledge, stricter rules and greater motivation often aren’t what’s missing when you know how to fast and eat well but still struggle to follow through consistently. Most people begin by trying to change their behavior: fast for a certain number of hours, eat the right foods, attend more meetings or simply try harder. Terri explains why following a...
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What Is Your Gut Trying to Tell You?
The Fasting Method Podcast
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...
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You Don’t Need a September Reset: Find the Right Gear for Fall
The Fasting Method Podcast
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...
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Your Journey Changes. Your Support Should Too.
The Fasting Method Podcast
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...
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Alcohol, Carbs and Your CGM: What the Flat Line Is Really Telling You
The Fasting Method Podcast
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...
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You Don't Need a Perfect Summer
The Fasting Method Podcast
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,...
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Staying Steady Through Summer
The Fasting Method Podcast
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...
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New To Fasting? Here's What's Normal
The Fasting Method Podcast
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...
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Meditation, Breathing & The Power of the Pause
The Fasting Method Podcast
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...
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Fasting But Not Losing Weight? Here's Why
The Fasting Method Podcast
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...
info_outlineSometimes 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/
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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 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.