The Fasting Method Podcast

The Fasting Method
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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.

  1. HACE 1 D

    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: 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.

    27 min

  2. 17 FEB

    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: 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.

    33 min

  3. 10 FEB

    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: 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.

    41 min

  4. 3 FEB

    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 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.

    31 min

  5. 29 ENE · CONTENIDO EXTRA

    The Quiet Changes That Make Lasting Results Possible

    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/

    3 min

  6. 27 ENE

    Beginner Fasting Pitfalls: Why Rushing Slows Your Progress

    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: Why rushing into longer fasts often backfires The electrolyte mistake almost every beginner makes Why stringing OMAD days together can slow progress How to use the fasting dial instead of maxing out intensity Why fasting doesn't cancel out food quality When telling people you're fasting can work against you Why support and planning matter more than willpower   ⏱️ 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.

    31 min

  7. 22 ENE · CONTENIDO EXTRA

    Beyond Willpower: Why Self-Criticism Keeps You Stuck

    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/

    5 min

  8. 20 ENE

    Fasting Q&A: Hormones, Insulin, and Staying Consistent When Motivation Fades

    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: How insulin resistance affects hormones and cycle-related symptoms Why fasting can support PMS, PCOS, and perimenopause when insulin is addressed Why cortisol fear around fasting is often misplaced How to think about hunger, appetite, and structure once weight loss slows Why motivation fades — and what actually keeps you consistent How to reduce food-driven dopamine reliance, especially with ADHD   ⏱️ 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.

    28 min
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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.

Ficha técnica

  • Creado por
    The Fasting Method
  • Años en activo
    2021 - 2026
  • Episodios
    251
  • Clasificación
    Apto
  • Derechos de autor
    Copyright © 2021 The Fasting Method. All Rights Reserved.
  • Sitio web del podcast
    The Fasting Method Podcast

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