Episodi
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Success is about far more than the number on the scale.
Episode #261
ποΈ In this episode, Dr. Terri Lance and Dr. Jason Fung explore what success really means when it comes to health, weight loss, and long-term behaviour change.As they conclude their discussion of The Hunger Code, they challenge the idea that success can be measured by a single number, biometric, or goal weight. Instead, they explore how values, mindset, community, mindfulness, and self-awareness play a critical role in creating sustainable change.
The conversation also revisits one of the central themes of The Hunger Code: hunger is a messenger. Understanding what hunger is trying to tell usβwhether physical, emotional, social, or habitualβcan transform how we respond to it and how we define success.
π What you'll learn:
β’ Why success looks different for every person
β’ The difference between appearance goals and health goals
β’ Why numbers and metrics don't tell the whole story
β’ How mindset influences long-term success
β’ The role of community in behaviour change
β’ Why competitions often fail to create lasting results
β’ How mindfulness helps you understand hunger differently
β’ Why hunger is a messenger, not simply a signal to eatβ±οΈ Timestamps
00:00 β Hunger as a messenger, not a command
00:31 β Introduction: what does success actually look like?
01:11 β Why success is about more than outcomes
01:53 β The problem with relying on metrics alone
03:52 β What are you actually trying to achieve?
05:50 β Defining success for yourself
06:55 β The rise of tracking culture and longevity marketing
08:39 β Why success looks different for everyone
09:01 β Health goals vs appearance goals
11:37 β Living in a way that creates success
12:39 β Mindset change vs diet change
13:38 β Why fasting isn't something you "finish"
14:16 β The importance of community support
15:23 β Competition vs transformation
16:58 β Why workplace weight-loss challenges often fail
18:21 β Behaviour change vs short-term dieting
19:49 β Changing how you think about food
20:23 β Mindfulness, awareness, and food choices
22:12 β How do you apply this in real life?
22:58 β Understanding different types of hunger
24:25 β Practical strategies for holidays, stress, and social events
25:07 β Hedonic hunger and alternative rewards
26:41 β Why community accelerates learning
27:01 β What weight loss can learn from Alcoholics Anonymous
28:21 β Learning from others in community
28:52 β Adjusting your approach during stressful seasons
30:06 β Why success requires ongoing adjustments
31:26 β How goals naturally change over time
32:21 β Small tweaks that create meaningful change
35:26 β Why meaningful conversations matter
36:33 β Hunger as a messenger
37:17 β What hunger is really trying to tell you
38:23 β Physical, emotional, and social hunger
39:04 β Why fasting reveals the deeper drivers of eating
40:59 β Final thoughts and community supportπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Summer travel, holidays, BBQs, cruises, family gatherings, and social events can feel like a minefield when you're working to reverse insulin resistance.
Episode #260
ποΈ In this episode, Coaches Terri Lance and Heather Shuker discuss how to enjoy vacations, celebrations, and social events without abandoning your goals.They explore the mindset shifts that make long-term success possible, including identity change, planning ahead, recovering from off-plan eating, and why maintenance starts from the very first pound lost.
This conversation moves beyond short-term dieting and focuses on building a sustainable lifestyle that allows you to enjoy life while continuing to make progress.
π What you'll learn:
β’ Why lasting success requires living differently from the standard diet culture
β’ How to enjoy vacations without making food the centre of the experience
β’ Strategies for navigating BBQs, holidays, parties, and social events
β’ Why maintenance starts with the very first pound you lose
β’ How to recover after off-plan eating without punishment or guilt
β’ When fat fasting can help you transition back into fasting
β’ Why a gentle approach is often more effective than a punitive oneβ±οΈ Timestamps
00:00 β Living against the grain: the mindset for long-term success
00:18 β Introduction: navigating summer, holidays, and travel
01:13 β Why vacations and social events feel challenging
02:27 β Identity change vs dieting
03:38 β Can you enjoy life without making food the focus?
04:43 β Vacations without food obsession
06:31 β Enjoying life while staying on plan
06:56 β How do you navigate an all-day food event?
08:45 β Planning ahead for social events
10:03 β How do you want to feel when you leave?
11:32 β The cycle of progress and backsliding
12:59 β Why maintenance starts with the first pound lost
15:35 β Lifestyle change vs temporary dieting
16:38 β Why people often overeat after being "perfect"
19:09 β Safety foods and recovery strategies
20:35 β What do I do after an off-plan weekend?
21:23 β Why longer fasting isn't always the answer
22:03 β Fat fasting as a bridge back to fasting
23:03 β The pressure of weight loss timelines
24:56 β Gentle recovery vs forcing the process
27:27 β Why this doesn't have to feel like a battle
28:56 β The cost of change and why it's worth it
31:57 β Building a sustainable long-term lifestyle
33:06 β Final thoughts and encouragementπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Episodi mancanti?
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Knowing what to do is not the same as being able to do it consistently.
Episode #259 β Turbo Talk
ποΈ In this solo episode, Dr. Terri Lance explores the gap between knowing what to do and actually doing it.From fasting interruptions and emotional eating to self-talk and shame spirals, Terri breaks down why behaviour change is about far more than information. She explores the difference between fixed and growth mindset thinking and explains why the meaning we attach to setbacks often determines whether we stay stuck or keep progressing.
This episode is a compassionate look at why "I know better" doesn't automatically translate into lasting change β and how curiosity, not criticism, helps us move forward.
π What you'll learn:
β’ Why knowledge alone doesn't create behaviour change
β’ The difference between fixed and growth mindset
β’ How negative self-talk reinforces old habits
β’ Why setbacks become learning opportunities β not proof of failure
β’ The role of the "lower brain" in food decisions
β’ How curiosity helps build long-term progressβ±οΈ Timestamps
00:00 β Why the real problem isn't the decision itself
00:00 β Introduction to this Turbo Talk
00:58 β "You know what to do β so why aren't you doing it?"
02:00 β Why understanding hunger still isn't enough
02:50 β Why behaviour change feels harder in real life
02:58 β Carol Dweck's mindset research
03:34 β What is a fixed mindset?
04:15 β What is a growth mindset?
05:34 β Why people feel stuck after setbacks
07:06 β Why self-talk matters more than perfection
08:00 β The tension between short-term comfort and long-term goals
09:16 β What happens after we make an off-plan choice
10:38 β Shame spirals and emotional eating
12:43 β Why awareness alone doesn't change behaviour
13:32 β Terri's cake pop story
15:09 β Fixed mindset response vs growth mindset response
17:19 β Curiosity instead of criticism
18:53 β Why mistakes don't define you
20:09 β What actually keeps people stuck
21:55 β Replacing shame with curiosity
23:03 β Automatic eating patterns and habits
24:07 β What growth mindset really means
25:12 β "If every mistake feels like failureβ¦"
25:50 β Final reflection questionπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Fasting is not a switch β it's a sequence.
Episode #258
ποΈ In this episode, Coach Lisa breaks down what's really happening in your body during the first 24β48 hours of fasting.From glycogen depletion to fat burning and gluconeogenesis, Lisa explains why fasting can feel slow or frustrating at first β especially for newer fasters β and why consistency is what helps the body become more metabolically flexible over time.
This episode walks through the physiology of fasting in a practical, easy-to-understand way so you can better understand what your body is doing and trust the process.
π What you'll learn:
β’ What the body uses for fuel first during a fast
β’ Why fat burning doesn't happen immediately
β’ How glycogen depletion works
β’ What gluconeogenesis actually is
β’ Why low carb eating supports fasting
β’ How movement helps accelerate the switch to fat burning
β’ Why consistency matters more than dramatic fastsβ±οΈ Timestamps
00:00 β Why fasting is a sequence, not a switch
00:26 β Why the first 48 hours can feel frustrating
01:58 β Why consistency matters for metabolic flexibility
02:39 β What is the body actually using for fuel first?
04:26 β Why doesn't fat burning happen straight away when we begin a fast?
06:11 β How long does it take to switch from glycogen to fat burning?
07:23 β Does the body get better at making the switch over time?
09:18 β Why consistency trains the body
09:56 β What is gluconeogenesis and when does it happen during fasting?
12:56 β Why how you break your fast matters
14:12 β If we eat low carb, does the body still refill glycogen stores?
16:35 β Does movement or exercise help use up glycogen faster?
19:34 β Why fasting may not "feel" effective yet
19:42 β Could the early glycogen phase explain slow results at first?
21:26 β Why the first few weeks are foundational
22:08 β Key fasting takeaways and recap
23:22 β Listener question: when did fasting start to feel easier for you?π Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Hunger is more complicated than simply "needing food."
Episode #257
ποΈ In this episode, Dr. Terri Lance is joined by Dr. Fung to explore the different types of hunger and how to respond to them effectively.Building on previous conversations around The Hunger Code, they break down the differences between homeostatic, hedonic, and conditioned hunger β and explain why understanding these distinctions can completely change your approach to eating, fasting, and weight loss.
From satiety hormones and ultra-processed foods to emotional eating and social connection, this episode explores both the biological and behavioural drivers behind hunger and overeating.
π What you'll learn:
β’ The difference between homeostatic, hedonic, and conditioned hunger
β’ How hormones influence hunger and satiety
β’ Why ultra-processed foods make hunger harder to manage
β’ The role of mindfulness and slowing down while eating
β’ Why emotional eating is about more than just willpower
β’ How connection and community affect eating behaviourβ±οΈ Timestamps
00:00 β Why reducing weight loss to one factor doesn't work
00:28 β Introduction to the different types of hunger
01:37 β Homeostatic hunger and physical hunger cues
03:48 β Ultra-processed foods and satiety
05:31 β Food volume, fiber, and fullness
08:24 β How eating speed affects hunger
10:13 β Why hunger changes throughout the day
11:26 β Exercise and appetite suppression
12:47 β Why hunger matters more than calories
13:54 β Mindful eating and slowing down
14:19 β "Pregaming hunger" before fasting
15:31 β Why eating extra before a fast doesn't help
16:58 β Body fat, fasting, and the "bank vault" analogy
20:17 β Hedonic hunger and emotional eating
22:14 β Why talking about emotions actually helps
25:06 β Community, connection, and weight loss
28:54 β Food, relationships, and social connection
30:07 β Why weight loss is about more than diet
32:04 β The problem with reductionist thinking
35:12 β Changing your relationship with food
36:35 β Why being heard matters
39:17 β Final thoughts and wrap-upπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Long-term weight loss isn't just about food β it's about how you think.
Episode #256
ποΈ In this episode, Coaches Terri Lance and Heather Shuker explore the critical role mindset plays in achieving and maintaining lasting results.This is a special live recording featuring Terri and Heather alongside Lifetime members of The Fasting Method Community, bringing real questions and real coaching insights into the conversation.
While many people focus on what to eat or how to fast, this episode dives into the deeper work β identity, habits, emotional patterns, and the internal dialogue that shapes your choices. Because knowing what to do is rarely the problem. Doing it consistently is.
π What you'll learn:
β’ Why mindset is the foundation of long-term weight loss
β’ How identity shapes your behaviours and results
β’ The role of mindfulness and self-awareness
β’ Why "getting to goal" doesn't mean you're done
β’ How to shift from short-term thinking to long-term success
β’ Why behaviour change requires more than knowledgeβ±οΈ Timestamps
00:00 β Why there is no "finish line" in health
00:35 β What mindset mastery really means
01:34 β Why mindset is 95% of the process
04:14 β The importance of self-awareness and mindfulness
07:48 β The "arrival fallacy" and why it holds people back
10:20 β Identity and changing how you see yourself
13:31 β Turning healthy habits into your norm
17:27 β Why it shouldn't feel like restriction
19:10 β Building mindset through daily practices
21:09 β The idea of making "trades" for your future self
22:04 β Q&A: struggling with self-acceptance
28:31 β Q&A: fear of missing out on food
38:23 β Q&A: self-sabotage patterns
44:17 β Q&A: where to find mindset supportπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Why strength matters more than ever as you age.
Episode #255
ποΈ In this episode, Dr. Terri Lance and Coach Amy Medling explore the relationship between muscle, metabolism, and midlife health.
Many people reach midlife and feel like their metabolism is slowing down or "not working" the way it used to. In this conversation, Terri and Amy explain why that shift is happening β and why muscle plays a central role in how your body uses energy, manages blood sugar, and supports overall metabolic health.
They discuss why preserving lean mass becomes more important with age, how stress and recovery impact results, and why pushing harder with exercise is often not the answer. Instead, this episode reframes midlife as a time to adapt your approach β focusing on strength, consistency, and working with your body rather than against it.
π What you'll learn:
β’ Why muscle is critical for metabolic health, especially in midlife
β’ How muscle helps regulate blood sugar and energy use
β’ Why the scale doesn't always reflect progress
β’ The impact of stress and cortisol on metabolism
β’ Why "pushing harder" can backfire in midlife
β’ How to think about strength training, recovery, and movement
β’ Why consistency matters more than intensityβ±οΈ Timestamps
00:00 β Why metabolism feels different in midlife
01:52 β The role of muscle in metabolic health
04:00 β Muscle as "metabolic currency"
04:55 β Why the scale doesn't tell the full story
07:19 β Cardio vs strength in midlife
09:55 β Why pushing harder can backfire
10:57 β The importance of recovery
12:14 β Does fasting affect muscle?
13:26 β Protein and muscle maintenance
15:25 β How to pair fasting with movement
18:37 β Muscle, insulin sensitivity, and health
20:16 β Movement, mood, and energy
21:25 β Simple ways to build muscle daily
22:47 β Strength without a gym
23:46 β Finding joy in movement
25:30 β Reframing midlife as a reset
26:10 β Final thoughtsπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Getting started with fasting doesn't have to be complicated.
Episode #254
ποΈ In this episode, Megan Ramos answers common questions about how to begin fasting and make it work in real life.If you've ever felt unsure where to start, how to choose a fasting schedule, or how to stay consistent, this episode walks you through it in a simple and practical way. Megan breaks down how to approach fasting without overthinking it β and how to build a strategy that fits your lifestyle.
This is a grounded, flexible guide to help you start where you are and build from there.
π What you'll learn:
β’ How to choose the right fasting schedule for your life
β’ Why starting simple leads to better long-term results
β’ How to break a fast without overeating
β’ What actually breaks a fast (and what doesn't)
β’ How to approach fasting while travelling or on vacation
β’ How to fast and still have energy for workoutsβ±οΈ Timestamps
00:00 β Why starting simple matters
01:12 β Where to begin with fasting
03:45 β How do I choose the right fasting schedule for me?
08:10 β How do I break a fast without overeating?
12:30 β How do I know if I've broken my fast with fasting aids?
17:05 β What kind of fasting do we do while on vacation?
21:40 β How do I fast and still have energy for workouts?
25:10 β Building consistency over timeπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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You understand hunger⦠so why is it still so hard to change your behaviour?
Episode #253
ποΈ In this episode, Drs. Terri Lance and Jason Fung explore why knowledge alone doesn't automatically change eating habits.After learning about the different types of hunger, many people expect things to get easier β but often find themselves still repeating the same patterns. This conversation moves beyond understanding and into the deeper drivers of behaviour.
They discuss the role of mindfulness, mindset, and stress, and why these are essential for long-term change. Because while knowledge is the first step, it's not what actually changes behaviour.
π What you'll learn:
β’ Why understanding hunger doesn't automatically change behaviour
β’ The role of mindfulness in recognising eating patterns
β’ How mindset shapes your decisions around food
β’ Why stress drives eating behaviour (and what to do about it)
β’ The difference between knowledge and behaviour change
β’ Why long-term success requires more than just "knowing"β±οΈ Timestamps
00:00 β Why diet alone doesn't address behaviour
00:28 β Why understanding hunger still isn't enough
01:35 β The limits of nutrition advice
03:09 β What mindfulness actually does
05:10 β Turning awareness into action
06:46 β Why knowledge is only the first step
07:54 β Mindful eating during meals
10:15 β From mindfulness to mindset
12:12 β How mindset shapes outcomes
13:19 β Changing how you see food
15:00 β Why deprivation mindset fails
16:58 β Ultra-processed foods and mindset shifts
18:07 β Behaviour change vs diet change
20:34 β Identity and long-term change
23:31 β Why diet books don't solve the problem
25:11 β The role of coaching and community
26:50 β Food addiction and behaviour patterns
29:18 β Understanding food impact vs "right vs wrong"
30:47 β Stress, cortisol, and hunger
32:49 β Why stress drives overeating
34:33 β Finding alternatives to stress eating
36:05 β Managing stress responses
38:07 β Why old habits feel comforting
39:50 β Why this isn't your fault
41:17 β The problem with "calories only" thinkingπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Are GLP-1 medications the answer to weight loss β or just one piece of a much bigger picture?
Episode #252
ποΈ In this episode, Megan Ramos and Dr. Terri Lance unpack the growing conversation around GLP-1 medications and how they fit into a broader health journey.With increasing pressure, confusion, and mixed messaging around these medications, they explore a more balanced perspective β one that removes shame while also setting realistic expectations. GLP-1s can be a helpful tool for some people, but they are not a standalone solution.
They discuss how these medications work, common misconceptions, and what happens when they're used in isolation without addressing nutrition, fasting, and mindset. They also share practical guidance on how to use them responsibly β including dosing, side effects, and why "more" is not always better.
π What you'll learn:
β’ What GLP-1 medications are and how they work
β’ Why they are not a complete solution on their own
β’ How fasting, nutrition, and mindset fit alongside GLP-1 use
β’ The risks of relying on medication without lifestyle change
β’ Why dosing matters (and why more isn't always better)
β’ How to think about GLP-1s as part of a personalised toolboxβ±οΈ Timestamps
00:00 β GLP-1s as a "tool, not the toolbox"
00:44 β Why GLP-1s are suddenly everywhere
03:00 β Common medications and what they're used for
04:43 β How GLP-1s became associated with weight loss
08:45 β Can you fast while taking GLP-1s?
09:47 β The "all or nothing" mindset problem
12:14 β Real-world use: GLP-1s as a short-term tool
14:52 β How GLP-1s fit into overall health strategy
15:57 β Why there is no "magic bullet"
17:30 β What happens when GLP-1s are used alone
19:27 β Fasting vs GLP-1s: short-term vs long-term tools
21:50 β Side effects, dosing, and quality of life
24:13 β How long should GLP-1s be used?
26:01 β Why behaviour change still matters
28:07 β Medication vs mindset change
30:59 β Why fasting alone isn't enough either
33:04 β Ultra-processed foods and GLP-1s
35:00 β Responsible use and long-term health
39:50 β The bigger goal: independence from toolsπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
-
You've hit your goal weight⦠so why does it still feel fragile?
ποΈ In this bonus episode, Coach Heather Shuker explains the phase nobody talks about β the period after weight loss but before true weight stability.
Even though you've reached your goal, your body may still be trying to pull you back to your previous weight. This is the most vulnerable stage of the journey β where regain is most likely to happen.
Heather breaks down why this happens, how your body's set point plays a role, and why waiting until you've finished losing weight to think about maintenance is one of the biggest mistakes people make.
π Webinar registration link:
https://thefastingmethod.zoom.us/webinar/register/WN_-_yZCIk6SUmuJfnN35qm_Q#/registration
Learn more about Make It Stick here:
π https://mailchi.mp/thefastingmethod/makeitstick
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What made this time different after years of losing and regaining weight?
Episode #251
ποΈ In this episode, Coach Heather Shuker is joined by Susan to share her 69-pound transformation and the mindset shifts that finally made it sustainable.After losing significant weight multiple times in the past, only to regain it, Susan approached this journey differently. Instead of focusing only on the scale, she prioritized health, biomarkers, and building habits she could actually maintain long term.
Together, they discuss the importance of consistency, community support, and creating structure that fits real life. They also explore the emotional side of change β including grieving old habits and learning how to move forward without falling back into all-or-nothing thinking.
π What you'll learn:
β’ What made this transformation different from past attempts
β’ Why focusing on health (not just weight) changes everything
β’ The role of consistency over perfection
β’ How coaching and community support impact success
β’ Why grieving old habits is part of the process
β’ How to recover from setbacks without starting overβ±οΈ Timestamps
00:00 β Health vs weight loss: what changed this time
00:52 β Multiple past weight loss attempts and regain
02:59 β Starting with simple structure (2 meals, no snacking)
03:39 β Creating a sustainable way of eating
04:39 β Coaching, journaling, and daily reinforcement
06:23 β Biomarkers, health progress, and non-scale wins
07:46 β What made this time different
09:34 β Obstacles, setbacks, and avoiding all-or-nothing thinking
11:12 β Why consistency mattered more than intensity
13:17 β Tracking progress and building momentum
14:06 β Giving yourself grace and having a re-entry plan
15:25 β Food choices, trade-offs, and long-term thinking
17:06 β Health risks as motivation for change
18:01 β Advice for getting started
19:13 β Fear of regain and long-term maintenance strategy
20:04 β The role of consistency and community
21:19 β Support, mindset, and staying on track
22:04 β Final reflections and key takeawaysπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Make It Stick β Coach Heather Shuker
If you've lost weight but worry it won't last, this is the phase that matters most.Make It Stick is a 12-week, coach-led program designed specifically for the transition from weight loss to maintenance β helping you stabilise your results, reinforce habits, and build a way of eating that holds up in real life.
π Learn more:
https://mailchi.mp/thefastingmethod/makeitstick⨠Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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How do you know what your body actually needs β and what you don't?
Episode #250
ποΈ In this episode, Dr. Terri Lance is joined by Coach Lisa Chance to break down the confusion around supplements, vitamins, hormones, enzymes, and peptides.Rather than following generic supplement lists or copying what others take, they explain how to approach supplementation intelligently. From understanding the roles of different nutrients to using testing and symptoms as feedback, this conversation emphasizes a personalized, evidence-based approach.
They also explore practical considerations like timing, absorption, and how fasting changes how supplements should be used.
π What you'll learn:
β’ The difference between enzymes, hormones, vitamins, and peptides
β’ Why "test, don't guess" is key for supplementation
β’ How to assess what your body actually needs
β’ Why copying someone else's supplement routine doesn't work
β’ How timing and absorption impact effectiveness
β’ Common supplement mistakes and how to avoid themβ±οΈ Timestamps
00:00 β Enzymes, hormones, vitamins: understanding the basics
01:56 β Why supplement confusion is so common
05:09 β "Test, don't guess": how to assess your needs
06:44 β Timing, absorption, and fasting considerations
08:01 β Real example: vitamin D timing and sleep
09:59 β How to know if a supplement is working
10:42 β Functional and blood testing explained
12:24 β Absorption strategies and common mistakes
13:50 β Nutrient interactions and spacing supplements
16:12 β When supplementation is actually needed
18:17 β Quality, dosing, and reading labels
20:57 β What fasters should consider with supplements
22:54 β Taking supplements while fasting
24:45 β Avoiding "expensive urine" and over-supplementation
26:14 β Food first vs supplementation
27:25 β Advanced testing and working with practitioners
29:38 β Individualization and biofeedbackπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/β¨ Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Why does one meal a day work at firstβthen suddenly stall?
Episode #249
ποΈ 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 fastingβand 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.
π What you'll learn:
β’ Why OMAD often works at first but then stops working
β’ The difference between calorie restriction and true physiological fasting
β’ How the body adapts to the same fasting pattern every day
β’ Why insulin resistance changes how OMAD affects results
β’ How metabolic rate can slow during chronic calorie restriction
β’ A smarter way to structure OMAD using fasting variationβ±οΈ Timestamps
00:00 β Why OMAD works at first but then plateaus
01:14 β What OMAD actually means
02:57 β When OMAD can work
04:02 β Why OMAD stalls for insulin resistance
05:22 β Daily fasting and metabolic adaptation
06:09 β Calorie restriction vs physiological fasting
08:15 β The household budget analogy
09:45 β Why the body slows its "spending"
11:22 β What happens during true fasting
14:07 β Why fasting variation matters
16:45 β The 30/16 OMAD variation strategy
18:16 β When eating more can break plateaus
19:50 β Structuring OMAD by fasting hours
20:52 β Situations where OMAD can still work
23:34 β How to batch 24-hour fasts safelyπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/π 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.β° Deadline to claim the gift bundle: March 22
π Learn about the Masterclass + 5-Day Reset:
https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/π Claim your gift after pre-ordering:
https://www.doctorjasonfung.com/gift-with-purchase-offer⨠Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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.
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Why do we keep eating when we're not physically hungry?
Episode #248
ποΈ Dr. Jason Fung and Dr. Terri Lance explore hedonic hungerβthe 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.
π What you'll learn:
β’ What hedonic hunger is and how it differs from physical hunger
β’ How ultra-processed foods are engineered to maximize pleasure and minimize satiety
β’ Why some foods can trigger addictive eating patterns
β’ How food addiction parallels other addictions in the brain
β’ Why "eat less" fails to address the real issue
β’ How conditioned hunger and environment influence eating behaviorβ±οΈ Timestamps
00:00 β Why we eat for pleasure, not just hunger
02:29 β What hedonic hunger really is
05:15 β How ultra-processed foods are engineered for reward
08:19 β Food addiction and why moderation advice can fail
12:45 β Why identifying the real problem matters
19:23 β Conditioned hunger and the food environment
23:20 β Social influence, habits, and automatic eating
27:21 β Using behavioral psychology to change eating patterns
33:06 β Why this is not your fault
38:20 β Mindset shifts, real food, and changing the conversationπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/π 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.
β° Deadline to claim the gift bundle: March 22
π Learn about the Masterclass + 5-Day Reset:
https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/
π Claim your gift after pre-ordering:
https://www.doctorjasonfung.com/gift-with-purchase-offer⨠Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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 β but more isn't always better.
Episode #247
ποΈ 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 β 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 β 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 β not burnout.
π What you'll learn:
β’ Why focusing on habits beats chasing pounds
β’ How over-planning can sabotage progress
β’ Why alternate day fasting improves consistency
β’ The importance of building pivot plans
β’ How to plan meals alongside fasting days
β’ Why "you can't out-fast a poor eating relationship"
β’ Better metrics to track than just the scale
β’ How to carry consistency into summerβ±οΈ Timestamps
00:00 β The travel deadline mindset trap
02:51 β Why March motivation surges
04:06 β Habits vs. outcome obsession
06:03 β The danger of over-aggressive plans
07:31 β The power of alternate day fasting
09:45 β Why you must plan your meals too
11:04 β You can't out-fast your eating relationship
13:38 β Micronutrients, balance, and sustainability
14:22 β Building "safe food" systems
17:31 β Better progress metrics than the scale
20:18 β Inches, body composition & ZOZOFIT
22:34 β Glucose variability & coefficient of variation
23:52 β Tracking hunger & cravings
25:02 β Closing strategy for springπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/π 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.
β° Deadline to claim the gift bundle: March 22
π Learn about the Masterclass + 5-Day Reset:
https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/
π Claim your gift after pre-ordering:
https://www.doctorjasonfung.com/gift-with-purchase-offer⨠Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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 β and why perfection isn't required to experience freedom.
Episode #246
ποΈ 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 β 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?
π What you'll learn:
β’ Why perfectionism sabotages most sugar resets
β’ How catastrophizing keeps people stuck
β’ Why short-term challenges are easier to commit to than lifelong rules
β’ What happens to cravings and food noise when insulin drops
β’ How cultural and family traditions influence food choices
β’ The difference between moderation and abstinence
β’ Why "dose makes the poison"
β’ How to evaluate whether sugar truly adds value to your lifeβ±οΈ Timestamps
00:00 β Sugar and the "but I like it" belief
02:11 β The idea of a "Free February" reset
04:08 β What the no sugar, no grains challenge revealed
06:27 β Why perfectionism derails progress
09:03 β Culture, holidays, and food identity
12:10 β Why short-term experiments work
13:48 β The early discomfort phase
16:15 β Sugar is everywhere: environmental priming
19:22 β Would your event really be better with sugar?
22:28 β Vacation, Disney, and defined indulgence rules
24:29 β Touching the hot stove: learning from experience
25:31 β Final reflections and encouragementπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/π 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.
β° Deadline to claim the gift bundle: March 22
π Learn about the Masterclass + 5-Day Reset:
https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/
π Claim your gift after pre-ordering:
https://www.doctorjasonfung.com/gift-with-purchase-offer⨠Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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 β and what therapeutic fasting is actually designed to do.
Episode #245
ποΈ 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 β like 14β18 hours β 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.
π What you'll learn:
β’ Why 14β18 hour fasts often stop working
β’ What insulin resistance really means (with or without diabetes)
β’ Why insulin doesn't drop into a healing range until around 24 hours
β’ How menopause and estrogen dominance affect fasting results
β’ The difference between time-restricted eating and therapeutic fasting
β’ How to structure 24-hour fasts to rebuild your fasting "muscle"
β’ Why heavy cream and fat-based fasting aids can stall progress
β’ How to use the "rule of three" to improve eating daysβ±οΈ Timestamps
00:00 β Why short fasts stop working
02:00 β The 16β18 hour plateau
07:03 β The 24-hour insulin drop explained
10:06 β Menopause, estrogen dominance, and insulin resistance
11:11 β Starting with time-restricted eating properly
13:11 β Batching 24-hour fasts
16:43 β What therapeutic fasting actually means
18:01 β Electrolytes and salt: what to use and when
22:31 β Why fat-based fasting aids stall progress
23:33 β Eating day mistakes
24:59 β The "rule of three" for food variety
30:26 β Satiation, fatty protein, and dialing it in
32:06 β Closing thoughtsπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/π 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.
β° Deadline to claim the gift bundle: March 22
π Learn about the Masterclass + 5-Day Reset:
https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/
π Claim your gift after pre-ordering:
https://www.doctorjasonfung.com/gift-with-purchase-offer⨠Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient relationship.
Statements regarding dietary supplements have not been evaluated by the Food and Drug Administration. -
Why calorie counting fails β and why hunger, not willpower, drives eating behavior.
Episode #244
ποΈ If calories alone controlled weight, calorie counting would work. But it doesn't β 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 β not a personal failure β and lays the groundwork for understanding eating behavior through hunger regulation rather than willpower.
π What you'll learn:
β’ Why calorie counting fails for long-term weight loss
β’ How hunger β not willpower β drives eating behavior
β’ Why hormones determine whether calories are burned or stored
β’ The difference between homeostatic, hedonic, and conditioned hunger
β’ How ultra-processed foods disrupt satiety and increase hunger
β’ Why focusing on hunger leads to more sustainable results than restricting caloriesβ±οΈ Timestamps
00:00 β Why calorie counting became the dominant model
02:50 β Calories vs hormones: what really controls fat storage
05:00 β Why identical calories have different effects on hunger
08:03 β The alcoholism analogy: why "just eat less" fails
10:39 β Asking "why" to find the real cause of weight gain
11:45 β Homeostatic hunger and the role of hormones
13:42 β Hedonic hunger, food addiction, and ultra-processed foods
18:43 β Hunger, metabolism, and why restriction backfires
22:18 β Conditioned hunger and social environment
26:35 β Body weight set point and the "thermostat" analogy
32:29 β Food processing, digestion, and hormonal response
37:07 β Why calorie math leads to blame and shame
41:01 β Closing reflections and what comes nextπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/π 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.
β° Deadline to claim the gift bundle: March 22
π Learn about the Masterclass + 5-Day Reset:
https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/
π Claim your gift after pre-ordering:
https://www.doctorjasonfung.com/gift-with-purchase-offer⨠Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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 providerβpatient 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 β daily actions do.
Episode #243
ποΈ "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 β 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.
π What you'll learn:
β’ Why goal-setting alone rarely leads to lasting change
β’ The difference between motivation and consistency
β’ How daily actions create momentum over time
β’ Why habits matter more than intensity
β’ How to think differently about eating days and fasting days
β’ Why sustainability beats "cranking the dial"π Coach Terri's Program
Beyond Knowing: Creating Your True Transformation
Starts February 3
https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/β±οΈ Timestamps
00:00 β Why goals alone don't create change
05:31 β Motivation fades, consistency remains
08:53 β Translating goals into daily actions
09:11 β Structuring eating days for success
09:15 β Supporting fasting days without extremes
14:47 β Using tools without becoming dependent
20:30 β Sustainability vs intensity
27:40 β Closing reflections and next stepsπ Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/π Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/π 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.
β° Deadline to claim the gift bundle: March 22
π Learn about the Masterclass + 5-Day Reset:
https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/
π Claim your gift after pre-ordering:
https://www.doctorjasonfung.com/gift-with-purchase-offer⨠Partner Offer
π§ͺ Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.π£ Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
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Facebook Group: https://www.facebook.com/groups/obesitycodenetworkβ οΈ 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. - Mostra di più
