The Fasting Method Podcast

Why does one meal a day work at first—then suddenly stall? Episode #249 🎙️ In this week's episode, Megan Ramos breaks down the pros and pitfalls of one-meal-a-day fasting (OMAD). While OMAD can produce quick early results, it often plateaus for people with insulin resistance. Megan explains why daily OMAD can shift the body into chronic calorie restriction instead of true physiological fasting—and why that distinction matters. She also shares practical strategies for using OMAD more effectively, including how variation in fasting schedules can help preserve metabolic rate, 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: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 📘 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: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 📘 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: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 📘 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: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 📘 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: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 📘 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: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Statements regarding dietary supplements have not been evaluated by the Food and Drug Administration.

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: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 📘 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: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any 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.

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 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/ ⏱️ 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: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 📘 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: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any 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.

Real change doesn't usually look dramatic at first. 🎙️In this bonus episode, Dr. Terri Lance explores the subtle internal shifts that often signal real progress — softer self-talk, quicker recovery after setbacks, and a growing ability to stay engaged instead of giving up when things feel uncomfortable. These changes are easy to dismiss because they don't show up immediately on the scale, but they are what make long-term results possible. This episode is part of the Beyond Knowing series — focused on bridging the gap between knowing what to do and living it consistently. ✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here: https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

A practical coaching conversation for new fasters on why slowing down is the fastest way to make real progress. Episode #242 🎙️ If fasting feels harder than it should, you may not be doing it "wrong" — you may just be rushing. In this episode, Coach Terri Lance and Coach Heather Shuker walk through the most common beginner fasting pitfalls they see every week inside The Fasting Method. From delaying electrolytes to cranking intensity too fast, stringing OMAD days together, or expecting fasting to erase poor food choices, they explain why rushing leads to stalls, burnout, and frustration. This episode is a clear, supportive guide to building fasting skills in the right order so progress actually lasts. 👉 What you'll learn: ⏱️ Timestamps 00:00 – Slow is smooth, smooth is fast 01:12 – Why beginners rush into fasting 03:04 – Pitfall: Waiting too long to add electrolytes 07:18 – Dehydration, symptoms, and early mistakes 10:46 – Pitfall: Stringing OMAD days together 14:38 – Under-fueling, adaptation, and stalled progress 18:22 – Pitfall: Turning intensity up too fast 21:54 – Using the fasting dial instead of extremes 24:42 – Pitfall: Treating fasting like a magic eraser 27:10 – Food quality, inflammation, and results 29:38 – Final thoughts: progress comes from patience 📝 Transcript 👉 https://www.thefastingmethod.com/podcasts/ 💛 Community Support New to fasting and feeling overwhelmed? Join The Fasting Method Community for structure, guidance, and coaching support as you build skills at the right pace: 👉 https://www.thefastingmethod.com/community/ 🎓 Upcoming Coaching Program Coach Terri — Beyond Knowing: Creating Your True Transformation Starts February 3 👉 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us 📸 Instagram: https://www.instagram.com/fastingmethod/ 👍 Facebook Page: https://www.facebook.com/TheFastingMethod 🌐 FREE Facebook Group: https://bit.ly/TFMNetwork ⚠️ 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.

Many people believe they need more willpower to stay consistent with fasting or eating habits. 🎙️In this bonus episode, Dr. Terri Lance gently challenges that idea and explains why so-called "self-sabotaging" behaviors are often coping responses, not failures. When stress is high and the nervous system is overwhelmed, food can become a fast and familiar way to regulate — not a lack of discipline. Real, sustainable change doesn't come from pushing harder or criticizing yourself. It comes from understanding what's happening underneath your behaviors and learning how to respond differently when things get difficult. This episode is part of the Beyond Knowing series — exploring the gap between knowing what to do and being able to do it consistently. ✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here: https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

A grounded Q&A episode focused on what actually keeps you consistent when motivation fades. Episode #241 🎙️ Motivation is powerful at the start — but it never lasts. What matters is what you build underneath it. Megan Ramos answers listener questions on hormones, insulin resistance, PMS, PCOS, perimenopause, ADHD, and the mental side of fasting. She explains why biology matters more than willpower and why well-built habits — not motivation — are what carry you forward long term. 👉 What you'll learn: ⏱️ Timestamps 00:43 – Q1: Why fasting can reduce PMS and period symptoms (insulin and hormones) 02:00 – Q2: PCOS, fasting, and cortisol concerns 01:11 – Q3: Spotting, cycle changes, and healing with PCOS 08:58 – Q4: Taking vitamin D on fasting days 11:28 – Q5: Dark chocolate, insulin resistance, and health claims 14:14 – Q6: Losing weight but still thinking about food and fasting 17:54 – Q7: Eating without hunger and extending fasts 19:42 – Q8: Is fasting different for women than men? 21:50 – Q9: ADHD, dopamine, and alternatives to food 📝 Transcript 👉 https://www.thefastingmethod.com/podcasts/ 💛 Community Support Looking for support when motivation fades? Join The Fasting Method Community for guidance, structure, and coaching support: 👉 https://www.thefastingmethod.com/community/ 🎓 Upcoming Coaching Program Coach Terri — Beyond Knowing: Creating Your True Transformation Starts February 3 👉 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us 📸 Instagram: https://www.instagram.com/fastingmethod/ 👍 Facebook Page: https://www.facebook.com/TheFastingMethod 🌐 FREE Facebook Group: https://bit.ly/TFMNetwork ⚠️ 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.

Many people already know what to do for their health — and still struggle to follow through consistently. 🎙️In this bonus episode, Dr. Terri Lance explores the gap between knowing and doing, and why that gap has nothing to do with laziness, discipline, or willpower. This conversation looks at how stress, long-standing habits, self-talk, identity, and the nervous system influence our ability to live what we already know — especially when life gets busy, emotional, or unpredictable. Rather than collecting more information or trying harder, real change often comes from learning how to support yourself through discomfort and challenge. If this episode resonates, you're not alone — and you don't need more information. Support, structure, and self-compassion are often what make the difference. ✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here: https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

A deeper look at hunger — and why overeating is not a willpower problem. Episode #240 🎙️ What if the real issue isn't overeating — but over-hunger? In this episode, Megan Ramos and Dr. Terri Lance are joined by Dr. Jason Fung to unpack the ideas behind The Hunger Code and why focusing on calories alone misses the real drivers of eating behaviour. Together, they explore how hunger is regulated by hormones, how emotional and conditioned hunger influence our choices, and why so many people feel "broken" when the problem was never willpower to begin with. This conversation reframes hunger as a biological and behavioural signal — not a personal failure — and explains why working with your body leads to far more sustainable results than fighting it. 👉 What you'll learn: • Why overeating is better understood as a problem of over-hunger • How hormones like insulin, GLP-1, and cortisol influence appetite and satiety • The difference between homeostatic, hedonic, and conditioned hunger • Why calorie restriction alone increases hunger and backfires long-term • How ultra-processed foods drive hunger without creating satiety • The role of mindset, habits, behaviour, and environment in lasting change ⏱️ Timestamps 00:00 — Hunger beyond willpower: setting the framework 04:45 — Why calorie control fails and hunger escalates 08:05 — Overeating as a problem of over-hunger 12:40 — Insulin's role in hunger and satiety 16:20 — Homeostatic vs hedonic vs conditioned hunger 20:00 — Ultra-processed foods and constant appetite stimulation 26:30 — Social modelling, environment, and learned eating patterns 32:10 — Mindset, habits, and behaviour change 38:45 — Why people feel "broken" when biology is the issue 44:10 — Key takeaways from The Hunger Code 48:30 — Final thoughts and closing reflections 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 🎓 Upcoming Coaching Program Coach Terri — Beyond Knowing: Creating Your True Transformation Starts February 3 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod FREE Facebook Group: https://bit.ly/TFMNetwork ⚠️ 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.

A practical, mindset-focused conversation about starting the new year without punishment, panic, or regret. Episode #239 🎙️ What if the biggest mistake we make in January is starting from regret — and trying to "make up for" the holidays with extreme fasting? Megan Ramos and Dr. Terri Lance unpack why compensatory fasting and compensatory eating don't work, how regret undermines consistency, and why every decision is simply your next decision forward. Drawing on years of coaching experience, they outline how to ease back into fasting after the holidays, put weight gain into perspective, and build momentum without burnout or self-punishment. 👉 What you'll learn: Megan Ramos and Dr. Terri Lance kick off the new year by addressing one of the most common January traps: compensating. They explain why regret-driven fasting fails, how to reframe post-holiday weight gain, and what it really looks like to ease back into fasting with intention and self-compassion. This episode sets the tone for a sustainable January — without extremes, burnout, or shame. 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod FREE Facebook Group: https://bit.ly/TFMNetwork 💛 Community Support Looking for support as you ease into the new year? Join The Fasting Method Community for guidance, accountability, and coaching support: 👉 https://www.thefastingmethod.com/community/ 🎓 Upcoming Coaching Programs Coach Heather — 12-Week Intermittent Fasting Weight Loss Program Starts January 12 A structured, supportive program designed to help you lose weight with intermittent fasting — without extremes or burnout. 👉 https://www.thefastingmethod.com/3-month-weight-loss-program/ Coach Terri — Beyond Knowing: Creating Your True Transformation Starts February 3 A deeper, mindset-focused program to help you move from knowledge to real, lasting change. 👉 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. ⏱️ Timestamps 00:00 — Don't start January from regret 01:55 — Why compensatory strategies don't work 04:11 — Easing back into fasting after the holidays 05:55 — Holiday weight gain and the role of water weight 06:03 — Why jumping into extremes backfires 09:01 — Fasting strategies that balance effectiveness and sustainability 14:23 — Self-compassion vs self-enabling 15:49 — What self-compassion actually asks 18:35 — Hormones, struggle, and misplaced self-blame 22:07 — Rethinking fat fasting: monotony, tolerance, simplicity 28:25 — Hedonic hunger and making food boring 33:25 — Closing thoughts and next steps ⚠️ 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.

A clear, practical conversation about why the fundamentals of fasting matter at every stage of the journey. Episode #238 🎙️ You don't need intensity to make progress — you need the right foundation. Terri and Bethany revisit the core skills that support every fasting protocol, from TRE to therapeutic fasting, and explain why going "back to basics" is often the exact way forward. Through analogies, real client examples, and grounded coaching, this episode helps you understand how to build (and rebuild) your fasting framework with confidence. 👉 What you'll learn: Terri and Bethany revisit one of the most important themes in fasting: strong foundations. They break down why the fundamentals matter, how to build a fasting framework that actually works, and how to return to your basics when you feel stuck, overwhelmed, or off track. This episode is grounding, practical, and full of memorable analogies to help you find clarity in your fasting journey. 📝 The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 📣 Connect With Us 📸 Instagram: https://www.instagram.com/fastingmethod/ 👍 Facebook Page: https://www.facebook.com/TheFastingMethod 🌐 FREE Facebook Group: https://bit.ly/TFMNetwork 💛 Want support applying these fundamentals in real life? Join The Fasting Method Community today. https://www.thefastingmethod.com/community/ ⏱️ Timestamps 00:00 — Introduction 00:35 — Why the end of the year is a perfect time to revisit foundations 02:20 — The "house" analogy: foundation, frame, structure 03:53 — Why people try to skip ahead (and what it costs them) 05:19 — Eating habits as the foundation 07:11 — TRE as the frame that holds everything together 08:59 — How and when to dial fasting intensity up or down 10:07 — Why fundamentals matter during holidays, stress, or life changes 12:02 — The holding pattern and scaffolding analogies 13:12 — Why jumping into long fasts rarely solves the real problem 14:19 — Recovery without punishment: rebuilding instead of correcting 15:22 — How to get unstuck when progress slows 17:24 — Why going "back to basics" is not going backwards 20:37 — The long-haul mindset and what true consistency looks like 22:19 — Final encouragement for anyone feeling lost or overwhelmed ⚠️ 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.

A grounded, compassionate conversation to help you stay steady during the chaotic in-between week of the holidays. Episode #237 🎙️ This strange, stretchy week between Christmas and New Year's can feel like everything is falling apart — but it doesn't have to. Terri and Megan share practical, mindset-supportive strategies to help you stay steady, release all-or-nothing thinking, and reconnect with the foundational skills that keep you moving forward. 👉 What you'll learn: Terri and Megan talk through the messy, in-between week after Christmas — a time when routines fall apart and all-or-nothing thinking creeps in. They explain why no single event can undo your progress, how to recover quickly, and how to redefine consistency in a way that feels doable and grounding. This episode offers steady, compassionate guidance for anyone feeling overwhelmed during the holidays. 📝 The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 📣 Connect With Us 📸 Instagram: https://www.instagram.com/fastingmethod/ 👍 Facebook Page: https://www.facebook.com/TheFastingMethod 🌐 FREE Facebook Group: https://bit.ly/TFMNetwork 💛 Want support during the holidays and beyond? Join The Fasting Method Community today. https://www.thefastingmethod.com/community/ ⏱️ Timestamps 00:00 — Introduction 00:24 — Terri sets the tone for this unique week of the year 01:50 — Why people dread the week between Christmas and New Year 02:24 — "One week won't ruin your journey" 03:25 — All-or-nothing thinking and why it derails progress 05:50 — TRE and foundational habits as stabilisers 07:19 — The mindset of recovery vs. self-punishment 11:57 — Smashing the "other three tyres": the trap of shame 14:54 — Recovery in action: real community stories 15:43 — Redefining consistency during holiday chaos 19:11 — Modified expectations and realistic planning 20:54 — Shifting traditions away from food 27:02 — Emotional ties to holiday foods 30:58 — Creating new memories that aren't food-dependent 34:03 — Finding non-food forms of comfort and self-care 38:25 — Breaking the belief that holiday choices define you 41:00 — Closing thoughts + reassurance ⚠️ 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.

A heartfelt conversation on self-trust, mindset shifts, and healing without pressure. Episode #236 🎙️ What if the real breakthrough isn't in doing more, but in finally slowing down enough to listen to your body? In this warm and encouraging conversation, Coach Amy sits down with TFM Community member Alicia Peters, whose journey through perimenopause, weight gain, and frustration eventually led her to profound mindset change. Alicia opens up about releasing comparison, embracing TRE as her foundation, and learning to work with — not against — her body's signals. 👉 What you'll learn: 📝 The transcript for this episode is available on our website: 👉 https://www.thefastingmethod.com/podcasts/ 📣 Connect With Us 📸 Instagram: https://www.instagram.com/fastingmethod/ 👍 Facebook Page: https://www.facebook.com/TheFastingMethod 🌐 FREE Facebook Group: https://bit.ly/TFMNetwork 🚀 Ready to start your own transformation? Join The Fasting Method Community today. 👉 https://www.thefastingmethod.com/community/ ⏱️ Timestamps 00:00 Introduction 00:24 Amy shares Alicia's background and why her story matters 01:46 Welcoming Alicia 03:00 What brought Alicia to The Fasting Method 06:42 Creativity, coping, and finding new outlets 08:48 The mindset shifts that changed everything 11:41 Learning to partner with her body 14:05 The power of community and group support 17:39 Comparison, TRE, and redefining progress 20:21 Alicia's fasting evolution 26:40 How her way of eating has changed 28:15 Alicia's biggest non-scale victories 31:03 Health improvements: blood pressure, A1C, confidence 34:24 Overcoming derailing moments with "the next best thing" 38:08 What's next for Alicia 39:05 Alicia's advice for anyone just starting 40:05 What she would tell her earlier self 41:04 Closing reflections from Coach Amy ⚠️ 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.

How mindset, hunger management, and practical tools can make fasting easier and more sustainable. Episode #235 🎙️ Building healthy habits and a strong mindset is far more important than relying on willpower. If fasting feels like a battle of will, you've already lost. In this episode, Jason, Megan, and Terri talk about why mindset and hunger management shape your long-term success far more than "perfect" fasting. They explore how simple tools can help you stay consistent, reduce overwhelm, and make fasting feel more doable rather than more difficult. You'll hear why hunger isn't just physical, the role of emotional and social hunger cues, and how real-food tools — like bone broth, herbal and green teas, and structured support — can help you ride out hunger waves. They also discuss how the monthly 5-Day Reset fast in the TFM Community gives people a safe, structured way to practise consistency, reduce inflammation, feel better, and build confidence. Aeira products feature as supportive aids, helping fasters access high-quality bone broth and teas conveniently in real life. 👉 What you'll learn: • Why mindset and habit-building matter more than willpower or calorie counting • The different types of hunger and how to work with them, not fight them • How tools like bone broth and teas can make fasting easier and more sustainable • Why Aeira bone broth and teas were developed as convenient, high-quality fasting tools • How the 5-Day Reset supports hunger management, consistency, and reduced inflammation • The importance of structure, community, and simple habits for long-term success 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. ⏰ Timestamps 00:00 – Why mindset matters more than willpower 00:40 – Understanding hunger beyond the physical 02:00 – The role of habits and emotional triggers 05:40 – Why "training wheels" and fasting tools are not cheating 09:30 – Aeira bone broth: convenience, quality, and satiety 14:20 – Teas, catechins, COMT, and gentle hunger support 20:10 – Making fasting easier with real-life tools 24:00 – The structure and science of the 5-Day Reset 30:10 – Community benefits and building sustainable habits 37:20 – Inflammation, energy, and what people notice during Reset fasts 43:40 – "Clean vs dirty fast" myths and why tools still offer real benefits 49:00 – Looking ahead to more on The Hunger Code 📄 The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 🤝 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod FREE Facebook Group: https://bit.ly/TFMNetwork 🌟 Want support on your journey? Become part of The Fasting Method Community. https://www.thefastingmethod.com/community/ ⚠️ 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.

How to handle social events, FOMO, and food without losing your fasting momentum. Episode #234 🎙️ December can feel like a non-stop swirl of social events, food traditions, and pressure to be "fun" around food. In this special Bitesize bundle, Terri revisits three powerful conversations on FOMO, boundaries, and doing hard things — especially when everyone around you is eating. This is your reminder that you can enjoy connection and honour your fasting and food choices. In this episode, Terri brings together three classic Bitesize teachings that always land especially well during the holiday season. You'll hear practical mindset shifts for handling social events without feeling deprived, navigating food-based traditions when you're changing how you eat, and strengthening the belief that you can do hard things — including fasting and saying no when it matters. Think of this as a December reset for your social life, your identity around food, and your self-talk. 👉 What you'll learn: • Why so many of our social connections are tied to food — and how to shift the focus back to genuine connection instead of what's on your plate. • Practical ideas for spending time with loved ones when you're fasting or eating differently. • How to handle FOMO when you're not joining in with appetizers, desserts, or "special" holiday foods. • Ways to rethink your identity if you've always been the "foodie" or known for a particular dish. • How to set kind but firm boundaries with food-pushers and those who don't understand your choices. • Why "You can do hard things" becomes even more powerful during stressful seasons — and how to use this mindset to navigate challenging fasts and social dynamics. ⏰ Timestamps 00:00 – Introduction 00:33 – Why December is the perfect time to revisit these Bitesize episodes 01:46 – Why so many social events revolve around food 03:12 – Connecting without relying on food as the centrepiece 04:58 – How to plan social interactions that don't revolve around eating 06:40 – The pressure to participate in food traditions 08:11 – Handling FOMO without feeling deprived 09:44 – Shifting your identity when you're no longer the "foodie" 11:33 – Setting firm yet kind boundaries with food-pushers 13:01 – How to respond when others comment on your fasting or eating choices 14:50 – Reframing discomfort: hunger isn't harm 16:22 – "You can do hard things" — building the mindset 18:42 – Doing hard things when the holidays feel emotionally heavy 21:19 – Why social permission matters when changing habits 23:05 – Encouragement for your December fasting journey 24:30 – Closing message + Community invitation 📄 The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 🤝 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod FREE Facebook Group: https://bit.ly/TFMNetwork 🌟 Want support on your journey? Become part of The Fasting Method Community. https://www.thefastingmethod.com/community/ ⚠️ 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.

A story of calm confidence, healing, and letting go of perfection. Episode #233 What happens when you stop chasing perfection and start trusting your body? In this heartfelt conversation, Audrey shares with Coach Lisa how she moved from fear and confusion to calm confidence by embracing nourishment, community, and self-compassion. Audrey's journey reminds us that fasting isn't just about hours — it's about listening to your body, releasing perfectionism, and keeping "a hand on the wagon," even when life gets messy. What you'll learn: Books mentioned in this episode: The transcript for this episode is available on our website: 👉 https://www.thefastingmethod.com/podcasts/ Connect With Us 📸 Instagram: https://www.instagram.com/fastingmethod/ 👍 Facebook Page: https://www.facebook.com/TheFastingMethod 🌐 FREE Facebook Group: https://bit.ly/TFMNetwork 🚀 **Ready to start your own transformation?** Join The Fasting Method Community today. 👉 https://www.thefastingmethod.com/community/ ⏱️ Timestamps 00:00 Introduction 00:21 Audrey's backstory & early fasting attempts 01:26 Heart-health fears and statin pressure 03:10 Why fasting alone wasn't working 04:26 Joining TFM & shifting her approach to nourishment 05:01 The statin conversation & advocating for herself 07:08 Improvements in A1c, triglycerides & confidence 09:20 Cardiac testing results & reducing medications 11:08 The biggest surprise: calm, freedom, and mindset shifts 13:14 "Hand on the wagon" — Audrey's powerful analogy 16:22 Hunger waves & reframing discomfort 18:41 Energy, sleep, and positive influence on friends 20:55 Navigating social events & travel with TRE 23:54 Managing a cruise without derailing progress 26:24 Goals ahead: autoimmune health & elimination diets 28:23 Self-advocacy and working effectively with doctors 30:35 Community language, inside jokes & belonging 31:40 Fasting apps, perfectionism & releasing harsh self-judgment 32:53 Closing reflections & encouragement ⚠️ 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.