The Pause and Fast Podcast

Erika Barnhart
  • 4.9 (7)
  • Health & Fitness
  • Updated Weekly

Intermittent fasting changed my body — and my life. Every - other week, I chat with inspiring guests about fasting, health, hormones, and real-life wellness. Honest, encouraging, and full of practical tips to help you fast-forward to your healthiest self. Follow me: IG @pause_and_fast | TikTok @pause.and.fast | FB & YouTube: The Pause and Fast Podcast

  1. Jun 28

    Rachel Elmore - Fasting for the Long Run

    Rachel Elmore lost 40 pounds with intermittent fasting—and gained so much more. In this episode, she shares how clean fasting, mindful eating, and sustainable lifestyle changes transformed her health, improved her mental clarity, and shifted her focus from weight loss to lifelong wellness. Whether you're new to intermittent fasting or looking for motivation to stay the course, Rachel offers practical advice, honest insights, and encouragement to help you create healthy habits that last. In this episode of The Pause and Fast Podcast, Rachel and I discuss: Breaking free from sugar cravingsExercising while fasting and recovering from injuryMenopause and hormone replacement therapyWhy longevity—not just weight loss—is her biggest motivationThe mental health benefits of fastingTips for anyone just getting startedIf you're looking for a sustainable approach to health without restrictive dieting, this conversation is for you. 👍 If you enjoyed this episode, please Like, Subscribe, and Share it with someone who could use a little encouragement on their intermittent fasting journey. New episodes of The Pause and Fast Podcast are released every other week! https://youtu.be/ml8xvMzd5Cg

    58 min

  2. Jun 8

    Fasting on Vacation: Finding the Balance Between Freedom and Flexibility 🌴

    In this solo summer episode, Erika shares her approach to staying consistent with intermittent fasting while enjoying vacations and special experiences. From cruises and island adventures to unexpected pizza nights and memorable moments with friends, she explores how flexibility can be an important part of a sustainable fasting lifestyle. Learn how to create a vacation fasting plan, identify what's truly "window worthy," and enjoy your travels without guilt or all-or-nothing thinking. Have you ever struggled to fast on vacation? Tune in and join the conversation about balancing health goals with life's special moments. https://youtu.be/P55aip7lLhI

    12 min

  3. May 24

    Roxi Ruiz - The Unexpected Freedom of Fasting

    “There’s so much freedom in the perceived restriction” — in Episode 22, Roxi Ruiz explains why it can actually become one of the most freeing and empowering tools for better health. After being diagnosed with prediabetes and fatty liver disease, Roxi began intermittent fasting in 2019 and completely transformed her health. In just 10 months, she reversed her medical markers through consistent fasting and lifestyle changes — and seven years later, she continues to maintain her results while helping others do the same. In this conversation, Roxi shares how fasting helped her break free from constant food obsession, improve her emotional resilience, and create lasting habits that support longevity and vitality. She also opens up about growing up in one of the most obese cities in America and navigating the cultural and emotional ties many people have with food. You’ll hear practical advice on: • How to get started with fasting • Why the “clean fast” matters • Building consistency without perfection • OMAD and alternate-day fasting • The power of community support like Meal-less Mondays • How fasting naturally changes movement, mindset, and food choices Whether you’re brand new to fasting or looking to deepen your journey, this episode offers real-life encouragement, practical wisdom, and a refreshing perspective on what it truly means to live well. https://youtu.be/E2OfTmJ-LJ8

    55 min

  4. May 10

    Jackie Moravek - Becoming an Intermittent Fasting Foodie

    In this episode of The Pause and Fast Podcast, Erika Barnhart talks with Jackie Moravek, social media creator behind The Intermittent Fasting Foodie and Grocery Addict, about building a sustainable fasting lifestyle without guilt, restriction, or food obsession. Jackie shares how her journey with intermittent fasting evolved from a strict, scarcity mindset into a flexible lifestyle centered around freedom, family, and enjoying food. As a stay-at-home mom from Kalamazoo, she explains how she balances fasting with busy family life while still embracing spontaneous moments, favorite foods, and meaningful meals with loved ones. This conversation explores intuitive eating, flexible fasting windows, OMAD, mindset shifts, and how removing rigid food rules can create a healthier relationship with food—for both adults and children. ✨ “When I don’t have these rules that make me feel restricted, I feel flexible.” In this episode:• Intermittent fasting and food freedom • Flexible fasting and OMAD • Mindset shifts around dieting and restriction • Family meals and intuitive eating • Creating a sustainable fasting lifestyle Jackiemoravek.com intermittentfastingfoodie.com Watch on YouTube! - https://youtu.be/PorGyX5pLDo

    55 min

  5. Apr 26

    Laurie Lewis & Jalene Weigand- Maintaining Intermittent Fasting for Life

    In this special episode, Erika Barnhart sits down with two experienced voices in the fasting community — Laurie Lewis and Jalene Weigand — for a powerful and honest conversation about what it really takes to maintain intermittent fasting for life. This isn’t about quick results. It’s about becoming the kind of person who can live this lifestyle long-term. Together, they explore: How motivation evolves over time (and why it matters less than you think)The surprising power of “being boring” with your habitsWhat “effortless effort” actually looks like in real lifeHow to feel confident living differently than the people around youOther ways we can “pause” in life beyond foodYou’ll also hear personal stories, mindset shifts, and practical tools that can help both beginners and experienced fasters stay consistent — without burnout. If you’ve ever wondered “How do I make this stick forever?” — this episode is for you. We referenced - The Hunger Habit - Judson Brewer, MD

    1h 11m

  6. Apr 12

    Alison Pizanie - Fasting After Bariatric Surgery

    In this episode of The Pause and Fast Podcast, Erika Barnhart talks with Alison Pizanie, a board-certified bariatric educator and author, about her journey through bariatric surgery, weight loss, and finding long-term success with intermittent fasting. Alison shares why bariatric surgery is a powerful tool—but not a complete solution—and how intermittent fasting helped her manage weight regain, improve her relationship with food, and build a sustainable lifestyle. They also discuss the importance of mindset, emotional health, proper nutrition, and community support for lasting results. In this episode: • Bariatric surgery and long-term weight management • Intermittent fasting after surgery • Mindset and emotional health • Nutrition and protein intake • Building sustainable habits ✨ “Fasting is a lifestyle, not a diet.” https://youtu.be/SsPvl98ppsU

    51 min

  7. Mar 29

    Laurie Lewis - Mastering Intermittent Fasting

    What if the simplest health shift is the one that actually sticks? In this powerful, no-nonsense conversation, Laurie Lewis shares her 9-year journey with intermittent fasting—and how it transformed her energy, mindset, and overall health when nothing else worked. This episode cuts through the noise. You’ll learn what a clean fast really is, how to find your ideal eating window, and why fasting is about so much more than weight loss. If you’re looking for a sustainable, realistic approach to better health, this is it. In this episode: • What actually makes intermittent fasting work • How to start (and stick with it) • The mindset shift that changes everything • Why “pausing” might be the missing piece Simple. Practical. Transformational. Resources: Fast Forward Wellness: https://fastforwardwellness.com The Obesity Code by Dr. Jason Fung Atomic Habits by James Clear Zero Fasting App Watch on YouTube - https://youtu.be/uBJpbodKpLs

    1h 3m

  8. Mar 22

    Nugget from Amy Jo Holcomb, and an update.

    A quick life + podcast update 💬 In this episode, I’m sharing a shift in the Pause and Fast Podcast schedule—from weekly episodes to a bi-weekly cadence (for now). This decision comes from a place of wanting to create more intentional, thoughtful conversations around intermittent fasting—without rushing the process or sacrificing quality. I talk a little about what this podcast stands for, what you can expect moving forward, and how I’m continuing to build this space for learning, curiosity, and real-life experiences. I’m also always looking for new guests, so if you’ve ever wanted to share your story, I’d love to hear from you. And stick around for a great nugget from my conversation with Amy Jo Holcomb! Email me at pause.and.fast@gmail.com to talk about being a guest! Please rate the show and leave a comment - It helps listeners find us and I appreciate it!

    8 min
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4.9
out of 5
7 Ratings

About

Intermittent fasting changed my body — and my life. Every - other week, I chat with inspiring guests about fasting, health, hormones, and real-life wellness. Honest, encouraging, and full of practical tips to help you fast-forward to your healthiest self. Follow me: IG @pause_and_fast | TikTok @pause.and.fast | FB & YouTube: The Pause and Fast Podcast

Information

  • Creator
    Erika Barnhart
  • Years Active
    2025 - 2026
  • Episodes
    24
  • Rating
    Clean
  • Copyright
    © 2025 Erika Barnhart
  • Show Website
    The Pause and Fast Podcast

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