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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 the potential benefits, and what are the risks? The conversation explores online health information, unlicensed peptides, emerging drugs, conflicting medical opinions, podcast claims and what it means to be an informed participant in your own healthcare without assuming you need to become your own doctor. 👉 What you'll learn • Why access to more health information can make decisions harder, not easier • Why…

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, why consistency matters more than perfection, and what happens when we keep waiting for the point where we can finally "relax." They also explore identity, vacations, food rules, setbacks and experimentation, including Heather's own experience of learning over several years which choices genuinely make her feel better. 👉 What you'll learn • Why reaching your goal weight doesn't mean you're finished • What it means for maintenance to begin with the first pound lost • Why…

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? She also looks at the difference between self-compassion and excusing a behavior, why removing an old coping strategy without replacing its function can leave us struggling, and how new patterns become stronger through repetition. 👉 What you'll learn • Why old patterns can persist even when you know better • How problematic behaviors may still be meeting an immediate need • Why our brains favor immediate rewards over long-term consequences • How shame…

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 the challenge of deciding what to do with interesting new evidence before the science is fully settled. 👉 What you'll learn • Why not every measurable health marker is equally useful • What CRP can—and can't—tell you about inflammation • Why Dr. Fung places more emphasis on triglycerides and HDL than LDL alone • How triglycerides, HDL and insulin connect with metabolic syndrome • Why metabolic health is…

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 explains how he moved away from decades of shame and self-blame, learned to work with his body rather than fight it, and used the TFM Community to help build the identity, flexibility and trust he now brings into maintenance. 👉 What you'll learn • How a serious health scare became Rob's turning point • What changed when food noise disappeared on a GLP-1 medication • Why discovering Dr. Fung's work changed how Rob understood his weight •…

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 eating days need to be nourishing as well as structured, how they become practice for eventual weight maintenance, and why erratic eating sometimes reflects stress, boredom, loneliness or overwhelm rather than a lack of nutritional knowledge. 👉 What you'll learn • Why fasting can work extremely well at first even when food isn't ideal • What "eating normally" can actually mean in practice • How grazing through an eating…

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 when assessing hyperinsulinemia, and why trends over time often tell us more than one isolated result. 👉 What you'll learn • Why normal lab results don't necessarily explain how you feel • The five criteria used to define metabolic syndrome • Why hyperinsulinemia can develop before blood glucose becomes abnormal • How A1C can remain normal while insulin levels are rising • The difference between a laboratory "normal range" and an optimal…

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 on sweets. She also reflects on people pleasing, identity change, navigating comments about her body and continuing to move forward through ordinary wobbles rather than expecting perfection. 👉 What you'll learn • How Michele lost 120 pounds after decades of obesity and 12 years with diabetes • Why she originally planned to join The Fasting Method Community for only one month • What happened when she…

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 stressed" miss important context. Health history, body composition, life stage, current stress and the way fasting is applied all matter. Terri and Megan also discuss why someone can appear lean while still having significant metabolic dysfunction, how fasting can be adapted during periods of stress, and what people using GLP-1 medications may need to consider around appetite, protein and lean mass. 👉 What you'll learn • Why…

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 the right place to start. Terri and Heather examine the diet mentality behind the belief that progress should feel difficult. If a plan feels manageable and is producing results, making it harder simply to feel as though you're working hard enough may be exactly what keeps the all-or-nothing cycle going. Heather shares one way she approaches rebuilding with clients: start with movement to support stress…

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 following a plan can produce temporary behavior without necessarily creating the deeper transformation needed to sustain it. She starts with identity: instead of only asking what you should do, what changes when you ask, "Who am I becoming?" From there, Terri explores the shift from treating your body as something to control or make smaller to becoming someone who supports it, works with it and creates the conditions for better health. The final…

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 wider context has changed. Lisa explains the difference between a single symptom and a recurring pattern, what you can reasonably observe without laboratory testing and why writing things down is more useful than relying on memory alone. She also shares how to run a fair self-experiment by changing one variable, allowing enough time and deciding in advance what improvement would look…

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 place. Terri and Megan explain why this transition is better used as an opportunity to reflect. What continued to work? Where did you struggle? Do you need more structure, a period of recovery, a focused intervention or simply one repeatable adjustment? They also explore why sustainable progress depends on more than fasting and nutrition alone. Social pressure, food availability, familiar comfort behaviors and all-or-nothing…

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 community, coaching, education, and a mindset shift that helped her stop chasing quick fixes and start building a life she truly wanted to live. If you've ever wondered whether your own support needs have changed over time, this conversation is a powerful reminder that lasting transformation isn't about finding one perfect plan—it's about having the right support for the season you're in. 👉 What you'll learn: Why lasting…

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, or simply curious about how alcohol affects your metabolism, this episode will help you interpret your glucose data with greater confidence. 👉 What you'll learn: Why alcohol can make your CGM readings misleading What a "flat" glucose line really means after drinking How alcohol affects blood sugar, insulin, and liver function Why food experiments should be done on alcohol-free nights How carbs and alcohol…

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 invitation to build flexible habits that support lasting metabolic health through vacations, family gatherings, travel, and everything else summer brings. 👉 What you'll learn: • Why you don't need a perfect summer to make progress • How all-or-nothing thinking keeps people stuck • What "future self bargaining" is and why it's so common • Why summer is the perfect practice field for long-term success • How to…

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 continuous glucose monitors (CGMs) with curiosity instead of judgment, practical strategies for carbohydrates and alcohol while travelling, and why consistency—not perfection—is what carries you through every season. 👉 What you'll learn: • Why summer doesn't have to derail your health goals • How to create simple rules that make travel easier • Practical strategies for navigating restaurants, vacations, and social…

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 started or supporting someone who is, this episode offers reassurance, practical guidance, and the confidence to trust the learning process. 👉 What you'll learn: • Why fasting feels difficult when you first begin • The difference between hunger and danger signals • What fat adaptation really means • Why fasting is not the same as starvation • Common beginner mistakes that make fasting harder • How…

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 breathing and meditation part of your day—without adding another complicated task to your routine. 👉 What you'll learn: • How breathing helps regulate the nervous system • Why stress management supports metabolic health • The science behind Viktor Frankl's famous "pause" • How meditation changes your response to triggers • Why most people think they're bad at meditation…

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…

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 Hunger Code: hunger is a messenger. Understanding what hunger is trying to tell us—whether physical, emotional, social, or habitual—can transform how we respond to it and how we define success. 👉 What you'll learn: • Why success looks different for every person • The difference between appearance goals and health goals • Why numbers and metrics don't tell the whole story • How mindset influences long-term success • The role of…

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…

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 why "I know better" doesn't automatically translate into lasting change — and how curiosity, not criticism, helps us move forward. 👉 What you'll learn: • Why knowledge alone doesn't create behaviour change • The difference between fixed and growth mindset • How negative self-talk reinforces old habits • Why setbacks become learning opportunities — not proof of failure • The role of the "lower brain" in food decisions • How curiosity…

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…

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 hunger and overeating. 👉 What you'll learn: • The difference between homeostatic, hedonic, and conditioned hunger • How hormones influence hunger and satiety • Why ultra-processed foods make hunger harder to manage • The role of mindfulness and slowing down while eating • Why emotional eating is about more than just willpower • How connection and community affect eating behaviour…

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…

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 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 — focusing on strength, consistency, and working with your body rather than against it. 👉 What you'll learn: • Why muscle is critical for metabolic health, especially in midlife • How muscle helps regulate blood sugar and energy use • Why the scale doesn't always reflect…

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 and build from there. 👉 What you'll learn: • How to choose the right fasting schedule for your life • Why starting simple leads to better long-term results • How to break a fast without overeating • What actually breaks a fast (and what doesn't) • How to approach fasting while travelling or on vacation • How to fast and still have energy for workouts ⏱️ Timestamps 00:00 — Why starting simple matters 01:12 — Where to begin with fasting 03:45 — How do I choose the right…

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 what actually changes behaviour. 👉 What you'll learn: • Why understanding hunger doesn't automatically change behaviour • The role of mindfulness in recognising eating patterns • How mindset shapes your decisions around food • Why stress drives eating behaviour (and what to do about it) • The difference between knowledge and behaviour change • Why long-term success requires more than just "knowing" ⏱️…

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 happens when they're used in isolation without addressing nutrition, fasting, and mindset. They also share practical guidance on how to use them responsibly — including dosing, side effects, and why "more" is not always better. 👉 What you'll learn: • What GLP-1 medications are and how they work • Why they are not a complete solution on their own • How fasting, nutrition, and mindset fit alongside GLP-1…

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 about maintenance is one of the biggest mistakes people make. 🔗 Webinar registration link: https://thefastingmethod.zoom.us/webinar/register/WN_-_yZCIk6SUmuJfnN35qm_Q#/registration Learn more about Make It Stick here: 👉 https://mailchi.mp/thefastingmethod/makeitstick

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 explore the emotional side of change — including grieving old habits and learning how to move forward without falling back into all-or-nothing thinking. 👉 What you'll learn: • What made this transformation different from past attempts • Why focusing on health (not just weight) changes everything • The role of consistency over perfection • How coaching and community support impact success • Why…

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. 👉 What you'll learn: • The difference between enzymes, hormones, vitamins, and peptides • Why "test, don't guess" is key for supplementation • How to assess what your body actually needs • Why copying someone else's supplement routine doesn't work • How timing and absorption impact effectiveness • Common supplement mistakes and how to avoid them ⏱️…

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 through stubborn plateaus. 👉 What you'll learn: • Why OMAD often works at first but then stops working • The difference between calorie restriction and true physiological fasting • How the body adapts to the same fasting pattern every day • Why insulin resistance changes how OMAD affects results • How metabolic rate can slow during chronic calorie restriction • A smarter way to structure OMAD…

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 challenges simplistic calorie-focused advice and reframes overeating through a biological and behavioral lens. 👉 What you'll learn: • What hedonic hunger is and how it differs from physical hunger • How ultra-processed foods are engineered to maximize pleasure and minimize satiety • Why some foods can trigger addictive eating patterns • How food addiction parallels other addictions in the brain • Why "eat less" fails to address the…

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 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 — 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…

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 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? 👉 What you'll learn: • Why perfectionism sabotages most sugar resets • How catastrophizing keeps people stuck • Why short-term challenges are easier to commit to than lifelong rules • What happens to cravings and food…

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…

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 personal failure — and lays the groundwork for understanding eating behavior through hunger regulation rather than willpower. 👉 What you'll learn: • Why calorie counting fails for long-term weight loss • How hunger — not willpower — drives eating behavior • Why hormones determine whether calories are burned or stored • The difference between homeostatic, hedonic, and conditioned hunger • How ultra-processed foods…

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…

Real change doesn't usually look dramatic at first. 🎙️In this bonus episode, Dr. Terri Lance explores the subtle internal shifts that often signal real progress — softer self-talk, quicker recovery after setbacks, and a growing ability to stay engaged instead of giving up when things feel uncomfortable. These changes are easy to dismiss because they don't show up immediately on the scale, but they are what make long-term results possible. This episode is part of the Beyond Knowing series — focused on bridging the gap between knowing what to do and living it consistently. ✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here: https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

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…

Many people believe they need more willpower to stay consistent with fasting or eating habits. 🎙️In this bonus episode, Dr. Terri Lance gently challenges that idea and explains why so-called "self-sabotaging" behaviors are often coping responses, not failures. When stress is high and the nervous system is overwhelmed, food can become a fast and familiar way to regulate — not a lack of discipline. Real, sustainable change doesn't come from pushing harder or criticizing yourself. It comes from understanding what's happening underneath your behaviors and learning how to respond differently when things get difficult. This episode is part of the Beyond Knowing series — exploring the gap between knowing what to do and being able to do it consistently. ✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here: https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

A grounded Q&A episode focused on what actually keeps you consistent when motivation fades. Episode #241 🎙️ Motivation is powerful at the start — but it never lasts. What matters is what you build underneath it. Megan Ramos answers listener questions on hormones, insulin resistance, PMS, PCOS, perimenopause, ADHD, and the mental side of fasting. She explains why biology matters more than willpower and why well-built habits — not motivation — are what carry you forward long term. 👉 What you'll learn: How insulin resistance affects hormones and cycle-related symptoms Why fasting can support PMS, PCOS, and perimenopause when insulin is addressed Why cortisol fear around fasting is often misplaced How to think about hunger, appetite, and structure once weight loss slows Why motivation fades — and what actually keeps you consistent How to reduce food-driven dopamine reliance, especially with ADHD ⏱️ Timestamps 00:43 – Q1: Why fasting can reduce PMS and period symptoms (insulin and hormones) 02:00 – Q2: PCOS,…

Many people already know what to do for their health — and still struggle to follow through consistently. 🎙️In this bonus episode, Dr. Terri Lance explores the gap between knowing and doing, and why that gap has nothing to do with laziness, discipline, or willpower. This conversation looks at how stress, long-standing habits, self-talk, identity, and the nervous system influence our ability to live what we already know — especially when life gets busy, emotional, or unpredictable. Rather than collecting more information or trying harder, real change often comes from learning how to support yourself through discomfort and challenge. If this episode resonates, you're not alone — and you don't need more information. Support, structure, and self-compassion are often what make the difference. ✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here: https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

A deeper look at hunger — and why overeating is not a willpower problem. Episode #240 🎙️ What if the real issue isn't overeating — but over-hunger? In this episode, Megan Ramos and Dr. Terri Lance are joined by Dr. Jason Fung to unpack the ideas behind The Hunger Code and why focusing on calories alone misses the real drivers of eating behaviour. Together, they explore how hunger is regulated by hormones, how emotional and conditioned hunger influence our choices, and why so many people feel "broken" when the problem was never willpower to begin with. This conversation reframes hunger as a biological and behavioural signal — not a personal failure — and explains why working with your body leads to far more sustainable results than fighting it. 👉 What you'll learn: • Why overeating is better understood as a problem of over-hunger • How hormones like insulin, GLP-1, and cortisol influence appetite and satiety • The difference between homeostatic, hedonic, and conditioned hunger • Why calorie restriction alone…

A practical, mindset-focused conversation about starting the new year without punishment, panic, or regret. Episode #239 🎙️ What if the biggest mistake we make in January is starting from regret — and trying to "make up for" the holidays with extreme fasting? Megan Ramos and Dr. Terri Lance unpack why compensatory fasting and compensatory eating don't work, how regret undermines consistency, and why every decision is simply your next decision forward. Drawing on years of coaching experience, they outline how to ease back into fasting after the holidays, put weight gain into perspective, and build momentum without burnout or self-punishment. 👉 What you'll learn: Why starting from regret puts you at a disadvantage How compensatory fasting and compensatory eating backfire Why every choice is just your next decision — not a moral failure How to ease back into fasting after the holidays Why most holiday weight gain is water, not fat How to choose supportive fasting strategies in early January The difference…

A clear, practical conversation about why the fundamentals of fasting matter at every stage of the journey. Episode #238 🎙️ You don't need intensity to make progress — you need the right foundation. Terri and Bethany revisit the core skills that support every fasting protocol, from TRE to therapeutic fasting, and explain why going "back to basics" is often the exact way forward. Through analogies, real client examples, and grounded coaching, this episode helps you understand how to build (and rebuild) your fasting framework with confidence. 👉 What you'll learn: Why foundations matter no matter how long you've been fasting What happens when you skip the fundamentals How to build your "fasting house" — foundation, frame, structure Why TRE and food choices come before longer fasts The power of holding patterns, scaffolding, and dialing intensity up/down How to recover after setbacks without punishment Why returning to basics is not failure but wise self-coaching Terri and Bethany revisit one of the most…

A grounded, compassionate conversation to help you stay steady during the chaotic in-between week of the holidays. Episode #237 🎙️ This strange, stretchy week between Christmas and New Year's can feel like everything is falling apart — but it doesn't have to. Terri and Megan share practical, mindset-supportive strategies to help you stay steady, release all-or-nothing thinking, and reconnect with the foundational skills that keep you moving forward. 👉 What you'll learn: Why one meal, one day, or one week cannot ruin your journey How to recognise and break the "smash the other three tyres" mindset What recovery really looks like (and how to start immediately) How TRE and foundational skills can stabilise your holiday rhythm How to redefine consistency during busy or chaotic periods Strategies for traditions, social events, cravings, and stress How to modify your fasting plan without abandoning it Terri and Megan talk through the messy, in-between week after Christmas — a time when routines fall apart and…

A heartfelt conversation on self-trust, mindset shifts, and healing without pressure. Episode #236 🎙️ What if the real breakthrough isn't in doing more, but in finally slowing down enough to listen to your body? In this warm and encouraging conversation, Coach Amy sits down with TFM Community member Alicia Peters, whose journey through perimenopause, weight gain, and frustration eventually led her to profound mindset change. Alicia opens up about releasing comparison, embracing TRE as her foundation, and learning to work with — not against — her body's signals. 👉 What you'll learn: Why slowing down can sometimes create more healing than pushing harder How Alicia broke free from comparison and perfectionism The mindset shifts that helped her stay consistent and kind to herself Why TRE became her anchor — even before longer fasts How to partner with your body during perimenopause and metabolic change The practical strategies and self-talk that helped Alicia keep going 📝 The transcript for this episode is…