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The Fasting Method Podcast

The Fasting Method Podcast

By: The Fasting Method
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The Fasting Method Podcast is your source for the science of intermittent fasting, offering the best advice and most compelling insight on what it takes to lose the weight for good. Co-hosted by world-leading fasting experts, Megan Ramos and Terri Lance, Ph.D., each episode takes a deep dive on a range of hot topics, and answers listeners' questions about fasting.Copyright © 2021 The Fasting Method. All Rights Reserved. Hygiene & Healthy Living
Episodes
  • Meditation, Breathing & The Power of the Pause

    Meditation, Breathing & The Power of the Pause
    Jun 23 2026
    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 • Simple breathing exercises you can use anywhere • How habit stacking makes meditation easier to maintain • The benefits of morning and evening meditation practices ⏱️ Timestamps 00:00 — What meditation really is 00:25 — Introduction: meditation, breathing, and the power of the pause 00:52 — Why meditation matters for metabolic health 01:40 — How breathing helps regulate the nervous system 03:19 — Jamie's simple three-breath practice 05:07 — Using breathing before meals 05:51 — Why breathing shouldn't only happen during crises 06:28 — The importance of taking a pause during the day 07:08 — Habit stacking breathing practices 07:58 — Doorknob breathing and mindful eating 09:19 — What if your brain still wants the food? 10:32 — Why meditation is called a practice 11:06 — Viktor Frankl and the power of the pause 11:27 — The science behind stimulus and response 12:43 — How meditation changes the brain 13:52 — Why meditation helps us become less reactive 14:23 — "I can't meditate" — common myths explained 15:56 — Why thoughts during meditation are normal 17:35 — The biggest reason people quit meditating 18:28 — There's no such thing as bad meditation 19:07 — What if you fall asleep during meditation? 20:25 — Should you breathe through your nose or mouth? 22:06 — The real benefits happen outside the meditation session 23:08 — Stress, health, and why meditation matters 24:33 — Morning and evening meditation bookends 27:24 — Letting go through breathwork 28:14 — Small daily pauses and cumulative gains 29:05 — Meditation doesn't have to look a certain way 30:14 — Breathing snacks and fat metabolism 30:54 — Try a 30-day meditation experiment 31:52 — Meditation in everyday moments 32:38 — Final challenge: where can you add a pause today? 📝 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.
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    33 mins
  • Fasting But Not Losing Weight? Here's Why

    Fasting But Not Losing Weight? Here's Why
    Jun 16 2026

    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.
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    21 mins
  • What Does Success Actually Look Like?

    What Does Success Actually Look Like?
    Jun 9 2026
    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 community in behaviour change • Why competitions often fail to create lasting results • How mindfulness helps you understand hunger differently • Why hunger is a messenger, not simply a signal to eat ⏱️ Timestamps 00:00 — Hunger as a messenger, not a command 00:31 — Introduction: what does success actually look like? 01:11 — Why success is about more than outcomes 01:53 — The problem with relying on metrics alone 03:52 — What are you actually trying to achieve? 05:50 — Defining success for yourself 06:55 — The rise of tracking culture and longevity marketing 08:39 — Why success looks different for everyone 09:01 — Health goals vs appearance goals 11:37 — Living in a way that creates success 12:39 — Mindset change vs diet change 13:38 — Why fasting isn't something you "finish" 14:16 — The importance of community support 15:23 — Competition vs transformation 16:58 — Why workplace weight-loss challenges often fail 18:21 — Behaviour change vs short-term dieting 19:49 — Changing how you think about food 20:23 — Mindfulness, awareness, and food choices 22:12 — How do you apply this in real life? 22:58 — Understanding different types of hunger 24:25 — Practical strategies for holidays, stress, and social events 25:07 — Hedonic hunger and alternative rewards 26:41 — Why community accelerates learning 27:01 — What weight loss can learn from Alcoholics Anonymous 28:21 — Learning from others in community 28:52 — Adjusting your approach during stressful seasons 30:06 — Why success requires ongoing adjustments 31:26 — How goals naturally change over time 32:21 — Small tweaks that create meaningful change 35:26 — Why meaningful conversations matter 36:33 — Hunger as a messenger 37:17 — What hunger is really trying to tell you 38:23 — Physical, emotional, and social hunger 39:04 — Why fasting reveals the deeper drivers of eating 40:59 — Final thoughts and community 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.
    Show More Show Less
    42 mins
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