The Pause and Fast Podcast

Erika Barnhart
  • 4.8 (6)
  • 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. 18H AGO

    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

  2. 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

  3. 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

  4. 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

  5. MAR 15

    April Hall - Why Diets Failed-and What Finally Worked

    In this episode of The Pause and Fast Podcast, Erika Barnhart talks with April Hall, restaurant owner, mother of five, and known as the Alabama Chicken Queen. April shares how intermittent fasting helped her move beyond years of yo-yo dieting to build a sustainable lifestyle that improved her health, energy, and mindset. April explains how understanding hormones, practicing a clean fast, and reducing artificial sweeteners changed her relationship with food and helped reduce inflammation and digestive issues. She also discusses how fasting strategies can evolve through different life stages, including perimenopause, and why learning to listen to your body is key. Beyond weight loss, April shares the importance of self-care, community support, and mindset shifts when creating lasting lifestyle change. Watch on YouTube - https://youtu.be/2fgnb6VS8Fk

    1h 9m

  6. MAR 8

    Episode 15, Martin Sher - The Mindset for Long-Term Health

    In this episode of The Pause and Fast Podcast, Erika Barnhart sits down with Martin Sher, a 74-year-old retired CEO who lost 40 pounds and transformed his health through intermittent fasting. After years of following traditional dieting advice, Martin discovered intermittent fasting and committed to a sustainable lifestyle focused on nutrition, mindset, and long-term health. Martin shares how small changes—like gradually extending fasting windows, choosing whole foods, and practicing mindful eating—helped him achieve permanent weight loss and improved health markers. He also explains why community support, patience, and consistency are key to maintaining results over time. This conversation explores the deeper mindset behind successful weight loss, including why eating slowly enhances satisfaction, why exercise should be enjoyable, and how shifting your relationship with food can lead to lasting change. Martin also offers a preview of his upcoming book, where he shares lessons from his journey and practical strategies for others interested in intermittent fasting. If you're interested in intermittent fasting, weight loss, nutrition, mindset, and building sustainable healthy habits, this episode offers inspiration and practical insights for your own health journey. Watch on YouTube - https://youtu.be/i7rismWgPno

    45 min

  7. MAR 1

    Episode 14, Raena Hawkins - The Journey of Clean Fasting

    What if intermittent fasting isn’t just about weight loss — but about transforming your mindset, habits, and relationship with food? In this powerful episode, Erika Barnhart sits down with Raena Hawkins to explore her fasting journey that began in 2014 with the 5:2 method and evolved into a sustainable, empowering clean fasting lifestyle. Raena shares the struggles, breakthroughs, and mindset shifts that helped her move from white-knuckling hunger to experiencing calm, confidence, and clarity around food. Together, they discuss: How clean fasting simplifies the process and enhances resultsWhy mindset matters more than willpowerNavigating social situations with confidence (“No is a complete sentence.”)The connection between fasting, exercise, and strength trainingHormonal changes, aging gracefully, and fueling your future selfTools, routines, and practical advice for beginnersRaena reminds us that patience is key, community support is powerful, and embracing discomfort can lead to lasting transformation. This episode is filled with real-life wisdom for anyone exploring intermittent fasting, clean fasting, weight loss, nutrition, wellness, and sustainable health habits. If you’ve ever struggled with hunger, questioned your habits, or wondered how to make fasting fit your real life — this conversation will leave you feeling empowered and equipped. 🎧 Tune in now and start building a fasting lifestyle that supports your health, your family, and your future self.

    1h 5m

  8. FEB 22

    Episode 13, Graeme Currie - Losing 132 Pounds & Keeping It Off

    In this episode of The Pause and Fast Podcast, Erika Barnhart sits down with Graeme Currie, bestselling author of The Fasting Highway, to discuss his remarkable intermittent fasting journey. After reaching 360 pounds, Graeme made a life-changing decision that led to a 132-pound (60 kg) weight loss — and, more importantly, long-term weight maintenance. We talk about breaking sugar addiction, clean fasting, nutrition awareness, positive mindset, and why patience is essential for sustainable weight loss. Graeme shares how intermittent fasting became a lifestyle — not a diet — and the non-scale victories that transformed his health and personal growth. If you're seeking lasting change, freedom from food obsession, and a realistic approach to intermittent fasting, this conversation will both inspire and equip you. Watch on YouTube: https://youtu.be/QiNgTbF4mpA https://thefastinghighway.com/

    1h 8m
See All (20)

4.8
out of 5
6 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
    20
  • Rating
    Clean
  • Copyright
    © 2025 Erika Barnhart
  • Show Website
    The Pause and Fast Podcast

You Might Also Like