The Fasting Method Podcast

The holidays don't have to become a choice between perfect restriction and giving up until January.

Episode #281

🎙️ In this solo episode, Coach Amy Medling looks at what happens when "sugar season" begins and food, celebrations, traditions and expectations start showing up everywhere.

Rather than offering another set of holiday food rules, Amy explores a more discerning approach. How do you tell the difference between something you genuinely want and something you're eating simply because it's there? What have you already learned about the foods that are difficult for you to negotiate with? And which...

When experts disagree, how do you decide what information deserves your trust?

Episode #280

🎙️ Coach Terri Lance joins Dr. Jason Fung for a conversation about health information, expertise and the challenge of making decisions when credible-sounding sources tell us completely different things.

Dr. Fung explains why changing evidence is part of medicine, why even established advice can later turn out to be wrong, and why he tries to stay open-minded rather than becoming overly attached to one position. He also shares the lens he uses when considering new treatments, supplements and health claims: what are t...

How you lose the weight has to prepare you to keep it off.

Episode #279

🎙️ Coaches Terri Lance and Heather Shuker explore what sustainable weight loss actually asks of us, and why reaching a goal weight is not the point where the work ends.

Heather explains why maintenance begins with the first pound lost. The behaviors that help you lose weight also need to become part of how you live, even though their intensity may change over time. Terri and Heather discuss the difference between an on/off approach and learning to adjust the dial...

Knowing what to do doesn't always make an old pattern disappear.

Episode #278

🎙️ In this solo episode, Coach Terri Lance explores why old eating and coping patterns can return even when we understand them, dislike their consequences and genuinely want to change.

Terri explains why behaviors that now feel frustrating may once have helped us manage stress, seek comfort, feel safe or create a sense of control. Rather than simply asking, "Why am I still doing this?", she offers a more useful question: what is this pattern still helping me manage, avoid or obtain?

Just because something can be measured doesn't mean it deserves equal weight when you're thinking about your health.

Episode #277

🎙️ Coach Terri Lance continues her conversation with Dr. Jason Fung about how to interpret health markers in context rather than focusing too heavily on a single test or number.

Dr. Fung discusses CRP and inflammation, why he believes metabolic markers such as triglycerides, HDL, glucose and insulin deserve more attention than LDL alone, and how different markers can answer very different questions.

They also explore coronary calcium, emerging research around vitamin K2, and t...

Rob lost 205 pounds—but the biggest change was learning to stop blaming himself and start trusting the process.

Episode #276

🎙️ In this Community Voices episode, Coach Amy Medling talks with TFM member Rob about the physical and psychological transformation that took him from 434 pounds to a very different way of living.

Rob shares the wake-up call that started his journey, his experience with a GLP-1 medication, discovering Dr. Jason Fung and intermittent fasting, and how rolling 42-hour fasts became part of his path forward.

But this story goes well beyond weight loss. Rob exp...

If the fasting is solid but progress has stalled, the answer may be hiding in what happens between your fasts.

Episode #275

🎙️ In this Metabolic Troubleshooting episode, Coach Heather Shuker looks at a common frustration for experienced fasters: completing solid therapeutic fasts but still not seeing the progress they expect.

Heather explains why the fasting protocol itself may not be the issue. Food quality, eating frequency, grazing, under-eating and compensating for difficult eating days by fasting longer can all make it harder to understand what is actually working.

She also explores why eatin...

Normal blood sugar doesn't always mean everything is metabolically normal.

Episode #274

🎙️ Coach Terri Lance is joined by Dr. Jason Fung for a conversation about what routine lab results can—and can't—tell us about metabolic health.

Dr. Fung explains why blood glucose and A1C can remain within normal ranges even while insulin levels are rising, why "normal" and "optimal" aren't always the same thing, and why looking at a single number without context can miss important changes happening underneath.

They also discuss fasting insulin, C-peptide, why these markers can be useful wh...

Michele lost 120 pounds—but the deeper transformation was learning to live without the food noise, social pressure and old identity that had shaped her relationship with sugar for decades.

Episode #273

🎙️ Coach Amy Medling talks with TFM member Michele about losing 120 pounds, reversing diabetes and building a way of living that feels sustainable rather than temporary.

Michele shares how a one-year sugar-free commitment changed her relationship with food, why the social side of giving up sugar was harder than the physical side, and how she learned to celebrate, connect and care for herself without relying...

Conflicting fasting advice can make it difficult to know whether intermittent fasting is actually appropriate for you—and the answer is often more nuanced than a simple yes or no.

Episode #272

🎙️ Coach Terri Lance is joined by Megan Ramos to look at five situations that frequently raise questions about intermittent fasting: women and hormonal changes, people who are lean but metabolically unhealthy, stress and cortisol, concerns about muscle and bone health, and the use of GLP-1 medications.

Megan explains why broad rules such as "women shouldn't fast" or "fasting is bad when you're stresse...

Getting back on track doesn't mean switching every healthy habit back on at full throttle.

Episode #271

🎙️ Coach Terri Lance and Coach Heather Shuker explore how to rebuild movement, nutrition and fasting habits after a disrupted period without creating another cycle of overwhelm and burnout.

When routines have slipped, it's tempting to compensate by doing everything at once: exercise every day, clean up every meal, tighten the eating window and jump straight back into longer fasts. But previous experience doesn't make you immune to burnout—and being capable of doing something doesn't necessarily mean it's th...

Knowing what to do isn't always the problem. Lasting change gets easier when who you're becoming and the systems around you begin working together.

Episode #270

🎙️ In this solo Turbo Talk episode, Coach Terri Lance explores why more knowledge, stricter rules and greater motivation often aren't what's missing when you know how to fast and eat well but still struggle to follow through consistently.

Most people begin by trying to change their behavior: fast for a certain number of hours, eat the right foods, attend more meetings or simply try harder. Terri explains why follo...

Your digestive symptoms may feel random—but recurring patterns can give you useful clues about what to do next.

Bonus Episode

🎙️ Coach Lisa Chance explains how to observe digestive symptoms, identify meaningful patterns and choose a proportionate next step without trying to diagnose yourself or fix everything at once.

Bloating, reflux, constipation, urgency and changes in stool can feel unpredictable. But digestion sits downstream of many interacting factors, including food, meal size, eating pace, stress, sleep, hydration, travel and the menstrual cycle. The same meal can affect you differently on different days because the wid...

Summer isn't evidence that you failed—it's information that can help you choose what you genuinely need next.

Episode #269

🎙️ Coach Terri Lance and Megan Ramos open the month with a seasonal conversation about moving from summer into fall without defaulting to guilt, urgency or another all-or-nothing reset.

As summer winds down, it can feel as though the Tuesday after Labor Day is another January 1—a date when everything must suddenly become stricter, faster and more intense. But moving from one extreme to another rarely addresses the patterns that made summer difficult in the first pla...

Sometimes the support that helped you get started isn't the support you need a year later.

Episode #268

🎙️ In this special revisit, Coach Terri Lance reintroduces one of our favorite member conversations after a recent Facebook comment from Kirsten Hopkinson reminded us why this story still matters.

When Kirsten first joined The Fasting Method, she had a clear goal: improve her health and lose weight. But what unfolded became something much deeper. As her journey evolved, so did the support she needed. Alongside weight loss and improved health markers, she discovered the power of commu...

A flat CGM line isn't always good news.

Episode #267 🎙️ In this Metabolic Troubleshooting episode, Coach Lisa Chance explains what really happens when alcohol and carbohydrates collide—and why your CGM may not be telling the whole story.

Using practical examples like pizza and wine, Lisa explores how alcohol changes the way your liver regulates blood sugar, why glucose readings can appear deceptively stable, and what that means for anyone using a Continuous Glucose Monitor (CGM) to better understand their metabolic health.

Whether you're experimenting with different foods, wearing a CGM for the first time, o...

You don't need a perfect summer. You just need to stay connected.

Episode #266 🎙️ In this Turbo Talk, Coach Terri Lance explores how to navigate summer without falling into the all-or-nothing mindset that so often derails progress.

Terri explains why summer isn't an interruption to your health journey—it's the perfect practice field for real life. She introduces the idea of "future self bargaining," explores the difference between intensity and commitment, and shares practical strategies for staying connected to your goals even when routines change.

Rather than striving for perfection, this episode is an invitat...

Summer doesn't have to be a season you recover from.

Episode #265 🎙️ In this episode, Megan Ramos returns to the podcast to join Coach Terri Lance for a practical conversation about staying connected to your health through summer travel, vacations, family visits, social events, and disrupted routines.

Together they explore how to avoid the all-or-nothing trap, why a few simple personal rules can create more freedom than restriction, and how summer can become one of the best opportunities to build long-term metabolic resilience rather than pressing pause on your progress.

They also discuss using conti...

Starting a fasting practice can feel uncomfortable—and sometimes even a little scary. The good news is that many of those early challenges are completely normal.

Episode #264 🎙️ In this episode, Coach Terri Lance explains what to expect when you first begin fasting and why those early experiences don't necessarily mean something is wrong.

Terri explores the difference between normal hunger and genuine warning signs, explains how your body adapts to using stored body fat for fuel, and shares practical advice for building a sustainable fasting practice without rushing the process.

Whether you're just getting...

Sometimes the most powerful tool isn't doing more—it's pausing before you react.

Episode #263 🎙️ In this episode, Coach Lisa Chance and Coach Jamie Cipriani explore why meditation and breathing exercises can have such a profound impact on stress, decision-making, metabolic health, and everyday life.

They discuss simple breathing practices, common misconceptions about meditation, the science behind the pause between stimulus and response, and how mindfulness can help us become less reactive and more intentional.

Whether you've never meditated before or have convinced yourself you're "bad at it," this conversation offers practical ways to make br...

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 al...

Success is about far more than the number on the scale.

Episode #261 🎙️ 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 Hunge...

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...

Knowing what to do is not the same as being able to do it consistently.

Episode #259 — Turbo Talk 🎙️ 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...

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...

Hunger is more complicated than simply "needing food."

Episode #257

🎙️ 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 — 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...

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 k...

Why strength matters more than ever as you age.

Episode #255

🎙️ 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 — 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 ag...

Getting started with fasting doesn't have to be complicated.

Episode #254
🎙️ 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 — and how to build a strategy that fits your lifestyle.

This is a grounded, flexible guide to help you start where you are...

You understand hunger… so why is it still so hard to change your behaviour?

Episode #253 🎙️ 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 — 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...

Are GLP-1 medications the answer to weight loss — or just one piece of a much bigger picture?

Episode #252 🎙️ 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 — 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...

You've hit your goal weight… so why does it still feel fragile?

🎙️ In this bonus episode, Coach Heather Shuker explains the phase nobody talks about — 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 — 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 ab...

What made this time different after years of losing and regaining weight?

Episode #251 🎙️ 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 explo...

How do you know what your body actually needs — and what you don't?

Episode #250 🎙️ 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.<...

Why does one meal a day work at first—then suddenly stall?

Episode #249 🎙️ 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 fasting—and 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...

Why do we keep eating when we're not physically hungry?

Episode #248 🎙️ Dr. Jason Fung and Dr. Terri Lance explore hedonic hunger—the 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 challen...

When motivation rises, intensity often follows — but more isn't always better.

Episode #247

🎙️ 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 — 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...

What really happens when you try to quit sugar — and why perfection isn't required to experience freedom.

Episode #246 🎙️ You don't have to be perfect to change your relationship with sugar.

In this episode, Coaches Terri and Heather explore what actually happens when people try to quit sugar — especially when perfectionism and cultural pressure get in the way. They discuss the common fear of "missing out," why short-term challenges can be powerful experiments, and how reducing sugar can quiet food noise, reduce cravings, and improve fasting success.

Rather than framing sugar as a lifelong ban, this...

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 common...

Why calorie counting fails — and why hunger, not willpower, drives eating behavior.

Episode #244

🎙️ If calories alone controlled weight, calorie counting would work. But it doesn't — because hunger is the real driver.

In this episode, Dr. Terri Lance is joined by Dr. Jason Fung to unpack why the traditional "eat less, move more" model fails so many people. They explain why calorie counting ignores the biology of hunger and how hormones, food quality, and different types of hunger determine whether calories are burned or stored. This conversation reframes weight gain as a biological process — not a perso...