The Fasting Method Podcast

Fasting is powerful—but fasting alone isn't always enough. Episode #262 🎙️ In this episode, Coach Heather Shuker answers one of the most common questions she hears as a coach: why am I fasting and still not losing weight? Heather explains why weight loss can stall even when you're fasting consistently and explores the key factors that influence progress, including insulin resistance, fasting intensity, dietary consistency, snacking, refined carbohydrates, and common dietary pitfalls. She also discusses why longer fasts aren't always the answer, why consistency beats intensity, and how to troubleshoot your approach without falling into all-or-nothing thinking. 👉 What you'll learn: • Why weight loss can take longer than expected when you're insulin resistant • How to know if your fasting protocol is intense enough • Why consistency matters more than longer fasts • The impact of snacking, grazing, and refined carbohydrates • Common mistakes with nuts and dairy • How to troubleshoot a weight loss plateau • Why fasting and low-carb eating work so well together • How to create sustainable long-term change ⏱️ Timestamps 00:00 — Why perfection isn't required for success 00:20 — Introduction: fasting but not losing weight? 01:13 — I've been fasting consistently but not losing weight. Is that normal? 02:34 — How strict does my way of eating need to be? 03:28 — The problem with all-or-nothing thinking 05:00 — Will longer fasts give quicker results? 05:41 — Alternate-day fasting and Heather's experience 06:22 — Why consistency beats intensity 07:01 — What are the most common things that slow progress? 07:38 — Snacking and grazing on eating days 08:10 — Refined carbohydrates and stalled weight loss 08:10 — Nuts and dairy pitfalls 09:02 — What if I feel like I'm doing everything right? 09:59 — The number one reason Heather sees people plateau 11:00 — Carbohydrates, insulin resistance, and stuck weight loss 12:03 — How do you make this a lifestyle instead of a diet? 14:51 — How to actually change your eating habits long term 16:07 — Tracking and troubleshooting your diet 16:46 — The 30-day no sugar, no grains challenge 17:11 — Using a continuous glucose monitor 17:52 — Why fasting plus low-carb eating is so effective 18:49 — Finding the right balance of fasting and food 19:24 — Why coaching and community matter 20:00 — Listener question: what's been your biggest challenge with weight loss while fasting? 📝 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/ ✨ 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.

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 🎙️ 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. 👉 What you'll learn: • Why lasting success requires living differently from the standard diet culture • How to enjoy vacations without making food the centre of the experience • Strategies for navigating BBQs, holidays, parties, and social events • Why maintenance starts with the very first pound you lose • How to recover after off-plan eating without punishment or guilt • When fat fasting can help you transition back into fasting • Why a gentle approach is often more effective than a punitive one ⏱️ Timestamps 00:00 — Living against the grain: the mindset for long-term success 00:18 — Introduction: navigating summer, holidays, and travel 01:13 — Why vacations and social events feel challenging 02:27 — Identity change vs dieting 03:38 — Can you enjoy life without making food the focus? 04:43 — Vacations without food obsession 06:31 — Enjoying life while staying on plan 06:56 — How do you navigate an all-day food event? 08:45 — Planning ahead for social events 10:03 — How do you want to feel when you leave? 11:32 — The cycle of progress and backsliding 12:59 — Why maintenance starts with the first pound lost 15:35 — Lifestyle change vs temporary dieting 16:38 — Why people often overeat after being "perfect" 19:09 — Safety foods and recovery strategies 20:35 — What do I do after an off-plan weekend? 21:23 — Why longer fasting isn't always the answer 22:03 — Fat fasting as a bridge back to fasting 23:03 — The pressure of weight loss timelines 24:56 — Gentle recovery vs forcing the process 27:27 — Why this doesn't have to feel like a battle 28:56 — The cost of change and why it's worth it 31:57 — Building a sustainable long-term lifestyle 33:06 — Final thoughts 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/ ✨ 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.

Fasting is not a switch — it's a sequence. Episode #258 🎙️ In this episode, Coach Lisa breaks down what's really happening in your body during the first 24–48 hours of fasting. From glycogen depletion to fat burning and gluconeogenesis, Lisa explains why fasting can feel slow or frustrating at first — especially for newer fasters — 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. 👉 What you'll learn: • What the body uses for fuel first during a fast • Why fat burning doesn't happen immediately • How glycogen depletion works • What gluconeogenesis actually is • Why low carb eating supports fasting • How movement helps accelerate the switch to fat burning • Why consistency matters more than dramatic fasts ⏱️ Timestamps 00:00 — Why fasting is a sequence, not a switch 00:26 — Why the first 48 hours can feel frustrating 01:58 — Why consistency matters for metabolic flexibility 02:39 — What is the body actually using for fuel first? 04:26 — Why doesn't fat burning happen straight away when we begin a fast? 06:11 — How long does it take to switch from glycogen to fat burning? 07:23 — Does the body get better at making the switch over time? 09:18 — Why consistency trains the body 09:56 — What is gluconeogenesis and when does it happen during fasting? 12:56 — Why how you break your fast matters 14:12 — If we eat low carb, does the body still refill glycogen stores? 16:35 — Does movement or exercise help use up glycogen faster? 19:34 — Why fasting may not "feel" effective yet 19:42 — Could the early glycogen phase explain slow results at first? 21:26 — Why the first few weeks are foundational 22:08 — Key fasting takeaways and recap 23:22 — Listener question: when did fasting start to feel easier for you? 📝 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/ ✨ 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.

Long-term weight loss isn't just about food — it's about how you think. Episode #256 🎙️ 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 — 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. 👉 What you'll learn: • Why mindset is the foundation of long-term weight loss • How identity shapes your behaviours and results • The role of mindfulness and self-awareness • Why "getting to goal" doesn't mean you're done • How to shift from short-term thinking to long-term success • Why behaviour change requires more than knowledge ⏱️ Timestamps 00:00 — Why there is no "finish line" in health 00:35 — What mindset mastery really means 01:34 — Why mindset is 95% of the process 04:14 — The importance of self-awareness and mindfulness 07:48 — The "arrival fallacy" and why it holds people back 10:20 — Identity and changing how you see yourself 13:31 — Turning healthy habits into your norm 17:27 — Why it shouldn't feel like restriction 19:10 — Building mindset through daily practices 21:09 — The idea of making "trades" for your future self 22:04 — Q&A: struggling with self-acceptance 28:31 — Q&A: fear of missing out on food 38:23 — Q&A: self-sabotage patterns 44:17 — Q&A: where to find mindset support 📝 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/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Why shorter fasts often stop working once insulin resistance is established — and what therapeutic fasting is actually designed to do. Episode #245 🎙️ If you're fasting daily and still feel stuck, you may be stopping right before the real metabolic shift begins. In this solo episode, Megan Ramos explains why shorter fasts — like 14–18 hours — often stop producing results once insulin resistance is established. She breaks down what insulin resistance really means (even without a diabetes diagnosis), why hormones and life stage change your fasting response, and when time-restricted eating is no longer enough. This episode blends commonly asked questions with foundational strategy, helping you understand when it's time to move beyond short daily fasts and how to safely use therapeutic fasting to actually break insulin resistance. 👉 What you'll learn: • Why 14–18 hour fasts often stop working • What insulin resistance really means (with or without diabetes) • Why insulin doesn't drop into a healing range until around 24 hours • How menopause and estrogen dominance affect fasting results • The difference between time-restricted eating and therapeutic fasting • How to structure 24-hour fasts to rebuild your fasting "muscle" • Why heavy cream and fat-based fasting aids can stall progress • How to use the "rule of three" to improve eating days ⏱️ Timestamps 00:00 — Why short fasts stop working 02:00 — The 16–18 hour plateau 07:03 — The 24-hour insulin drop explained 10:06 — Menopause, estrogen dominance, and insulin resistance 11:11 — Starting with time-restricted eating properly 13:11 — Batching 24-hour fasts 16:43 — What therapeutic fasting actually means 18:01 — Electrolytes and salt: what to use and when 22:31 — Why fat-based fasting aids stall progress 23:33 — Eating day mistakes 24:59 — The "rule of three" for food variety 30:26 — Satiation, fatty protein, and dialing it in 32:06 — Closing thoughts 📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/ 💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/ 📘 The Hunger Code Pre-Order Bonus Bundle Pre-order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Jason Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. 📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork ⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any products or services purchased does not create a healthcare provider–patient relationship. Statements regarding dietary supplements have not been evaluated by the Food and Drug Administration.

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.

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.