The Fasting Method Podcast

The Fasting Method Podcast is your source for the science of intermittent fasting, offering the best advice and most compelling insight on what it takes to lose the weight for good. Co-hosted by world-leading fasting experts, Megan Ramos and Terri Lance, Ph.D., each episode takes a deep dive on a range of hot topics, and answers listeners' questions about fasting.

Why Lasting Change Starts With Identity, Not Willpower 08/11/2026

Why Lasting Change Starts With Identity, Not Willpower 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 plan can produce temporary behavior without necessarily creating the deeper transformation needed to sustain it. She starts with identity: instead of only asking what you should do, what changes when you ask, “Who am I becoming?” From there, Terri explores the shift from treating your body as something to control or make smaller to becoming someone who supports it, works with it and creates the conditions for better health. The final piece is systems. Goals matter, but the routines, environment and structures surrounding you determine how much friction you face when life gets busy, stressful or tiring. Good systems don’t remove personal responsibility—they reduce the number of difficult decisions your future self has to keep making. Together, identity, your relationship with your body and supportive systems can turn consistency from a constant test of willpower into something that fits more naturally into the life you’re building. 👉 What you’ll learn • Why knowing more doesn’t necessarily lead to lasting change • The difference between performing healthy behaviors and changing your identity • How asking “Who am I becoming?” can change the way you approach fasting and nutrition • Why each choice can reinforce the person you’re becoming • How to shift from forcing weight loss to supporting your body’s health and function • Why treating your body as a partner can change the goals you set • How systems and environmental design reduce unnecessary friction • Why structure can be an act of self-compassion rather than restriction • How to build support for the tired, stressed or busy version of yourself 📝 Read the Transcript You can read the transcript and explore more episodes of The Fasting Method Podcast here: ⚙️ Ready to Change Gears? If you know what you should be doing but keep finding yourself caught between pushing harder and losing momentum, Terri’s upcoming workshop takes this conversation into practical application. Changing Gears: What Pace Do You Need as Summer Ends? Coach Terri Lance Terri will help you identify the gear you’re currently in, recognize the emotional or practical friction affecting you, and decide what pace, support and intentional adjustment genuinely make sense next—without turning the end of summer into another all-or-nothing reset. Also available in our August Workshop Collection: What Is Your Gut Trying to Tell You? Coach Lisa Chance Explore the workshops: 📣 Connect With Us Instagram: Facebook: Join our free Facebook group: 🤝 Join The Fasting Method Community Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey: ⏱️ Timestamps 00:00 When consistency stops feeling like a constant fight 00:32 Terri introduces the three connected pieces of lasting change 01:55 Why trying harder isn’t solving the problem 02:47 Information versus transformation 03:00 Why changing behavior alone isn’t enough 04:48 Healthy change starts with identity 05:14 Ask “Who am I becoming?” 07:09 Casting votes for the person you want to become 08:32 How identity begins changing your goals 09:38 Moving beyond “I need my body to get smaller” 11:35 What if the goal is helping your body function better? 12:51 Treating your body as a partner 14:17 How different goals create different choices 14:55 Why goals aren’t enough without systems 16:45 Building structure around real life 17:27 Using your environment to make choices easier 18:04 What supportive systems can look like 20:43 Reducing friction instead of relying on willpower 21:25 The Thursday-night test of your system 22:32 Stop making your future self fight the same battle 23:04 Why structure can be self-compassion 25:00 Identity first, then behavior 26:00 Becoming someone who lives differently 27:01 Bringing identity, systems and results together ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/42369375

What Is Your Gut Trying to Tell You? 08/07/2026

What Is Your Gut Trying to Tell You? 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: ⚙️ 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: 📣 Connect With Us Instagram: Facebook: Join our free Facebook group: 🤝 Join The Fasting Method Community Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey: ⏱️ 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. /episode/index/show/thefastingmethodpodcast/id/42304910

You Don’t Need a September Reset: Find the Right Gear for Fall 08/04/2026

You Don’t Need a September Reset: Find the Right Gear for Fall 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: ⚙️ 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: 📣 Connect With Us Instagram: Facebook: Join our free Facebook group: 🤝 Join The Fasting Method Community Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey: ⏱️ 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. /episode/index/show/thefastingmethodpodcast/id/42287505

Your Journey Changes. Your Support Should Too. 07/28/2026

Your Journey Changes. Your Support Should Too. 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: 👉 💙 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: ✨ 1:1 Coaching: 📣 Connect With Us 📸 Instagram: 📘 Facebook: 💬 Free Facebook Group: ⏱️ 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. /episode/index/show/thefastingmethodpodcast/id/42235135

Alcohol, Carbs and Your CGM: What the Flat Line Is Really Telling You 07/21/2026

Alcohol, Carbs and Your CGM: What the Flat Line Is Really Telling You 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: 👉 💙 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: ✨ 1:1 Coaching: 📣 Connect With Us 📸 Instagram: 📘 Facebook: 💬 Free Facebook Group: ⏱️ 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. /episode/index/show/thefastingmethodpodcast/id/42163115

You Don't Need a Perfect Summer 07/14/2026

You Don't Need a Perfect Summer 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: ☀️ 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/42063295

Staying Steady Through Summer 07/07/2026

Staying Steady Through Summer 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: ☀️ 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41963550

New To Fasting? Here's What's Normal 06/30/2026

New To Fasting? Here's What's Normal 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41855720

Meditation, Breathing & The Power of the Pause 06/23/2026

Meditation, Breathing & The Power of the Pause 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41740530

Fasting But Not Losing Weight? Here's Why 06/16/2026

Fasting But Not Losing Weight? Here's Why 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41642405

What Does Success Actually Look Like? 06/09/2026

What Does Success Actually Look Like? 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41582960

Navigating Summer Without Losing Progress 06/02/2026

Navigating Summer Without Losing Progress 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41498105

You Know What to Do—So Why Aren’t You Doing It? 05/26/2026

You Know What to Do—So Why Aren’t You Doing It? 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41402635

What Happens in Your Body During a Fast (First 48 Hours Explained) 05/19/2026

What Happens in Your Body During a Fast (First 48 Hours Explained) 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41338355

Understanding Hunger: What to Do When You Feel Hungry 05/12/2026

Understanding Hunger: What to Do When You Feel Hungry 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41261415

Mindset Mastery: The Missing Piece in Long-Term Weight Loss 05/05/2026

Mindset Mastery: The Missing Piece in Long-Term Weight Loss 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/41147220

Muscle & Metabolism in Midlife 04/28/2026

Muscle & Metabolism in Midlife 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40944285

How to Start Fasting Without Overwhelm 04/21/2026

How to Start Fasting Without Overwhelm 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40942475

Why Understanding Hunger Isn’t Enough 04/14/2026

Why Understanding Hunger Isn’t Enough 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40868070

GLP-1s and Fasting: Another Tool, Not the Whole Toolbox 04/07/2026

GLP-1s and Fasting: Another Tool, Not the Whole Toolbox 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: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40755805

You’ve Hit Your Goal Weight — But You’re Not Done Yet 04/02/2026

This Time Was Different: How Susan Reclaimed Her Health 03/31/2026

This Time Was Different: How Susan Reclaimed Her Health What made this time different after years of losing and regaining weight? Episode #251 🎙️ In this episode, Coach Heather Shuker is joined by Susan to share her 69-pound transformation and the mindset shifts that finally made it sustainable. After losing significant weight multiple times in the past, only to regain it, Susan approached this journey differently. Instead of focusing only on the scale, she prioritized health, biomarkers, and building habits she could actually maintain long term. Together, they discuss the importance of consistency, community support, and creating structure that fits real life. They also explore the emotional side of change — including grieving old habits and learning how to move forward without falling back into all-or-nothing thinking. 👉 What you’ll learn: • What made this transformation different from past attempts • Why focusing on health (not just weight) changes everything • The role of consistency over perfection • How coaching and community support impact success • Why grieving old habits is part of the process • How to recover from setbacks without starting over ⏱️ Timestamps 00:00 — Health vs weight loss: what changed this time 00:52 — Multiple past weight loss attempts and regain 02:59 — Starting with simple structure (2 meals, no snacking) 03:39 — Creating a sustainable way of eating 04:39 — Coaching, journaling, and daily reinforcement 06:23 — Biomarkers, health progress, and non-scale wins 07:46 — What made this time different 09:34 — Obstacles, setbacks, and avoiding all-or-nothing thinking 11:12 — Why consistency mattered more than intensity 13:17 — Tracking progress and building momentum 14:06 — Giving yourself grace and having a re-entry plan 15:25 — Food choices, trade-offs, and long-term thinking 17:06 — Health risks as motivation for change 18:01 — Advice for getting started 19:13 — Fear of regain and long-term maintenance strategy 20:04 — The role of consistency and community 21:19 — Support, mindset, and staying on track 22:04 — Final reflections and key takeaways 📝 Transcript The transcript for this episode is available on our website: 💛 Make It Stick — Coach Heather Shuker If you’ve lost weight but worry it won’t last, this is the phase that matters most. Make It Stick is a 12-week, coach-led program designed specifically for the transition from weight loss to maintenance — helping you stabilise your results, reinforce habits, and build a way of eating that holds up in real life. 👉 Learn more: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40679735

Supplements: What Your Body Actually Needs (And What It Doesn’t) 03/24/2026

Supplements: What Your Body Actually Needs (And What It Doesn’t) 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 timing, absorption, and how fasting changes how supplements should be used. 👉 What you’ll learn: • The difference between enzymes, hormones, vitamins, and peptides • Why “test, don’t guess” is key for supplementation • How to assess what your body actually needs • Why copying someone else’s supplement routine doesn’t work • How timing and absorption impact effectiveness • Common supplement mistakes and how to avoid them ⏱️ Timestamps 00:00 — Enzymes, hormones, vitamins: understanding the basics 01:56 — Why supplement confusion is so common 05:09 — “Test, don’t guess”: how to assess your needs 06:44 — Timing, absorption, and fasting considerations 08:01 — Real example: vitamin D timing and sleep 09:59 — How to know if a supplement is working 10:42 — Functional and blood testing explained 12:24 — Absorption strategies and common mistakes 13:50 — Nutrient interactions and spacing supplements 16:12 — When supplementation is actually needed 18:17 — Quality, dosing, and reading labels 20:57 — What fasters should consider with supplements 22:54 — Taking supplements while fasting 24:45 — Avoiding “expensive urine” and over-supplementation 26:14 — Food first vs supplementation 27:25 — Advanced testing and working with practitioners 29:38 — Individualization and biofeedback 📝 Transcript The transcript for this episode is available on our website: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40602625

Why OMAD Stops Working (And What to Do Instead) 03/17/2026

Why OMAD Stops Working (And What to Do Instead) 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, trigger a true fasting response, and break through stubborn plateaus. 👉 What you’ll learn: • Why OMAD often works at first but then stops working • The difference between calorie restriction and true physiological fasting • How the body adapts to the same fasting pattern every day • Why insulin resistance changes how OMAD affects results • How metabolic rate can slow during chronic calorie restriction • A smarter way to structure OMAD using fasting variation ⏱️ Timestamps 00:00 — Why OMAD works at first but then plateaus 01:14 — What OMAD actually means 02:57 — When OMAD can work 04:02 — Why OMAD stalls for insulin resistance 05:22 — Daily fasting and metabolic adaptation 06:09 — Calorie restriction vs physiological fasting 08:15 — The household budget analogy 09:45 — Why the body slows its “spending” 11:22 — What happens during true fasting 14:07 — Why fasting variation matters 16:45 — The 30/16 OMAD variation strategy 18:16 — When eating more can break plateaus 19:50 — Structuring OMAD by fasting hours 20:52 — Situations where OMAD can still work 23:34 — How to batch 24-hour fasts safely 📝 Transcript The transcript for this episode is available on our website: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: 📘 The Hunger Code Bonus Bundle Order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: 👉 Claim your gift after pre-ordering: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40505060

Hedonic Hunger, Ultra-Processed Foods, and Why “Eat Less” Fails 03/10/2026

Hedonic Hunger, Ultra-Processed Foods, and Why “Eat Less” Fails 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 challenges simplistic calorie-focused advice and reframes overeating through a biological and behavioral lens. 👉 What you’ll learn: • What hedonic hunger is and how it differs from physical hunger • How ultra-processed foods are engineered to maximize pleasure and minimize satiety • Why some foods can trigger addictive eating patterns • How food addiction parallels other addictions in the brain • Why “eat less” fails to address the real issue • How conditioned hunger and environment influence eating behavior ⏱️ Timestamps 00:00 — Why we eat for pleasure, not just hunger 02:29 — What hedonic hunger really is 05:15 — How ultra-processed foods are engineered for reward 08:19 — Food addiction and why moderation advice can fail 12:45 — Why identifying the real problem matters 19:23 — Conditioned hunger and the food environment 23:20 — Social influence, habits, and automatic eating 27:21 — Using behavioral psychology to change eating patterns 33:06 — Why this is not your fault 38:20 — Mindset shifts, real food, and changing the conversation 📝 Transcript The transcript for this episode is available on our website: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: 📘 The Hunger Code Pre-Order Bonus Bundle Order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Jason Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: 👉 Claim your gift after pre-ordering: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40358330

How to Turn Up Your Fasting Dial Without Burning Out 03/03/2026

How to Turn Up Your Fasting Dial Without Burning Out 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. Megan and Terri discuss alternate day fasting, planning in two-week blocks, building pivot plans for when life happens, and why meal planning is just as important as fasting structure. They also cover better progress metrics beyond the scale — including inches, body composition tools, glucose variability, and tracking hunger patterns. If you’re feeling inspired to fast more this spring, this episode will help you do it in a way that builds momentum — not burnout. 👉 What you’ll learn: • Why focusing on habits beats chasing pounds • How over-planning can sabotage progress • Why alternate day fasting improves consistency • The importance of building pivot plans • How to plan meals alongside fasting days • Why “you can’t out-fast a poor eating relationship” • Better metrics to track than just the scale • How to carry consistency into summer ⏱️ Timestamps 00:00 — The travel deadline mindset trap 02:51 — Why March motivation surges 04:06 — Habits vs. outcome obsession 06:03 — The danger of over-aggressive plans 07:31 — The power of alternate day fasting 09:45 — Why you must plan your meals too 11:04 — You can’t out-fast your eating relationship 13:38 — Micronutrients, balance, and sustainability 14:22 — Building “safe food” systems 17:31 — Better progress metrics than the scale 20:18 — Inches, body composition & ZOZOFIT 22:34 — Glucose variability & coefficient of variation 23:52 — Tracking hunger & cravings 25:02 — Closing strategy for spring 📝 Transcript The transcript for this episode is available on our website: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: 📘 The Hunger Code Pre-Order Bonus Bundle Pre-order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Jason Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: 👉 Claim your gift after pre-ordering: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40285910

Quitting Sugar Without the All-or-Nothing Trap 02/24/2026

Quitting Sugar Without the All-or-Nothing Trap 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 as a lifelong ban, this conversation focuses on practical experience: What happens when you step away for 30 days? What do you learn? And how do you avoid the all-or-nothing trap that derails so many attempts at change? 👉 What you’ll learn: • Why perfectionism sabotages most sugar resets • How catastrophizing keeps people stuck • Why short-term challenges are easier to commit to than lifelong rules • What happens to cravings and food noise when insulin drops • How cultural and family traditions influence food choices • The difference between moderation and abstinence • Why “dose makes the poison” • How to evaluate whether sugar truly adds value to your life ⏱️ Timestamps 00:00 — Sugar and the “but I like it” belief 02:11 — The idea of a “Free February” reset 04:08 — What the no sugar, no grains challenge revealed 06:27 — Why perfectionism derails progress 09:03 — Culture, holidays, and food identity 12:10 — Why short-term experiments work 13:48 — The early discomfort phase 16:15 — Sugar is everywhere: environmental priming 19:22 — Would your event really be better with sugar? 22:28 — Vacation, Disney, and defined indulgence rules 24:29 — Touching the hot stove: learning from experience 25:31 — Final reflections and encouragement 📝 Transcript The transcript for this episode is available on our website: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: 📘 The Hunger Code Pre-Order Bonus Bundle Pre-order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Jason Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: 👉 Claim your gift after pre-ordering: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/40177530

Why Short Fasts Stop Working — And When You Need More 02/17/2026

Why Short Fasts Stop Working — And When You Need More 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 time-restricted eating is no longer enough. This episode blends commonly asked questions with foundational strategy, helping you understand when it’s time to move beyond short daily fasts and how to safely use therapeutic fasting to actually break insulin resistance. 👉 What you’ll learn: • Why 14–18 hour fasts often stop working • What insulin resistance really means (with or without diabetes) • Why insulin doesn’t drop into a healing range until around 24 hours • How menopause and estrogen dominance affect fasting results • The difference between time-restricted eating and therapeutic fasting • How to structure 24-hour fasts to rebuild your fasting “muscle” • Why heavy cream and fat-based fasting aids can stall progress • How to use the “rule of three” to improve eating days ⏱️ Timestamps 00:00 — Why short fasts stop working 02:00 — The 16–18 hour plateau 07:03 — The 24-hour insulin drop explained 10:06 — Menopause, estrogen dominance, and insulin resistance 11:11 — Starting with time-restricted eating properly 13:11 — Batching 24-hour fasts 16:43 — What therapeutic fasting actually means 18:01 — Electrolytes and salt: what to use and when 22:31 — Why fat-based fasting aids stall progress 23:33 — Eating day mistakes 24:59 — The “rule of three” for food variety 30:26 — Satiation, fatty protein, and dialing it in 32:06 — Closing thoughts 📝 Transcript The transcript for this episode is available on our website: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: 📘 The Hunger Code Pre-Order Bonus Bundle Pre-order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Jason Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: 👉 Claim your gift after pre-ordering: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. Statements regarding dietary supplements have not been evaluated by the Food and Drug Administration. /episode/index/show/thefastingmethodpodcast/id/40128225

Why Calorie Counting Fails — and What Hunger Really Controls 02/10/2026

Why Calorie Counting Fails — and What Hunger Really Controls 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 biological process — not a personal failure — and lays the groundwork for understanding eating behavior through hunger regulation rather than willpower. 👉 What you’ll learn: • Why calorie counting fails for long-term weight loss • How hunger — not willpower — drives eating behavior • Why hormones determine whether calories are burned or stored • The difference between homeostatic, hedonic, and conditioned hunger • How ultra-processed foods disrupt satiety and increase hunger • Why focusing on hunger leads to more sustainable results than restricting calories ⏱️ Timestamps 00:00 — Why calorie counting became the dominant model 02:50 — Calories vs hormones: what really controls fat storage 05:00 — Why identical calories have different effects on hunger 08:03 — The alcoholism analogy: why “just eat less” fails 10:39 — Asking “why” to find the real cause of weight gain 11:45 — Homeostatic hunger and the role of hormones 13:42 — Hedonic hunger, food addiction, and ultra-processed foods 18:43 — Hunger, metabolism, and why restriction backfires 22:18 — Conditioned hunger and social environment 26:35 — Body weight set point and the “thermostat” analogy 32:29 — Food processing, digestion, and hormonal response 37:07 — Why calorie math leads to blame and shame 41:01 — Closing reflections and what comes next 📝 Transcript The transcript for this episode is available on our website: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: 📘 The Hunger Code Pre-Order Bonus Bundle Pre-order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Jason Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: 👉 Claim your gift after pre-ordering: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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 does not create a healthcare provider–patient relationship. Statements regarding dietary supplements have not been evaluated by the Food and Drug Administration. /episode/index/show/thefastingmethodpodcast/id/40057190

From Goals to Daily Actions: What Actually Moves You Forward 02/03/2026

From Goals to Daily Actions: What Actually Moves You Forward 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 long-term transformation. This episode is a grounded reminder that progress isn’t about doing more or pushing harder, but about choosing actions you can repeat over time. 👉 What you’ll learn: • Why goal-setting alone rarely leads to lasting change • The difference between motivation and consistency • How daily actions create momentum over time • Why habits matter more than intensity • How to think differently about eating days and fasting days • Why sustainability beats “cranking the dial” 🎓 Coach Terri's Program Beyond Knowing: Creating Your True Transformation Starts February 3 ⏱️ Timestamps 00:00 — Why goals alone don’t create change 05:31 — Motivation fades, consistency remains 08:53 — Translating goals into daily actions 09:11 — Structuring eating days for success 09:15 — Supporting fasting days without extremes 14:47 — Using tools without becoming dependent 20:30 — Sustainability vs intensity 27:40 — Closing reflections and next steps 📝 Transcript The transcript for this episode is available on our website: 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: 📘 The Hunger Code Pre-Order Bonus Bundle Pre-order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Jason Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: 👉 Claim your gift after pre-ordering: ✨ 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: Facebook Page: Facebook Group: ⚠️ 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. /episode/index/show/thefastingmethodpodcast/id/39969440

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