Why Fasting Works Better for Weight Loss Than Counting Calories

Why Fasting Is Better for Weight Loss than Counting Calories

For decades, we’ve been told to “eat less, move more”.   In other words, create a “negative energy balance” in your body, and you’ll lose weight. That’s basically what they taught me in medical school, and PA school.  So I assumed it was right.   I’ve since learned better. 🙂 Today I’ll share with you why fasting …

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What Can I Drink While Fasting? [What Helps, What Hurts]

What can I drink while fasting

Sure, fasting means not eating…but what can you drink while fasting? Today I’ll share with you some drinks that are helpful, harmful, or kind of neutral while you fast. By understanding which drinks fall into each category — and why — you’ll be better prepared to make solid decisions and have success with fasting.   Let’s …

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Episode 24:  Fasting for Women: Myths, Benefits, & More! (w/ Nadia Pateguana N.D.)

episode 24 Dr Nadia Pateguana on Fasting for Women

Dr. Nadia Pateguana joins me for a far-ranging conversation about women and fasting.  Misconceptions, mindset, weight loss, PCOS, & more.   Topics Addressed: Intro / preview (00:00) Dr. Nadia’s background & role at The Fasting Method (1:24) Men vs women at The Fasting Method (3:51) Nadia’s weight loss clinic in Mozambique (5:31) Women & fasting: is …

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Episode 23: Good Fats vs Bad Fats [Phobias, Myths, & More!]

Addressing myths and misunderstandings about dietary fat, and what types of fat are healthy or unhealthy. Topics Addressed: Intro / preview (00:03) Does eating fat make you fat? (1:15) Does saturated fat cause heart disease? (3:01) What about LDL cholesterol? (5:49) The best fats to consume (8:53) Why “vegetable” oils are BAD NEWS (14:47) Summary …

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KetoFlex 12-3 [Fasting + Ketosis for Alzheimer’s]

the ketoflex 12 3 diet - fasting for alzheimer's treament & prevention

Do you know someone with Alzheimer’s? Are you worried about getting it yourself? As many of us have witnessed, it’s a devastating disease that can turn family members into someone completely different. While Alzheimer’s dementia was traditionally considered irreversible (and hard to prevent), that’s gradually starting to change. Today I’ll explain how intermittent fasting and …

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Episode 22:  Fasting & Keto for Alzheimer’s [Impressive Results!] 

Why fasting and ketosis can help you prevent or treat Alzheimer’s disease, and how to put it in practice. Topics Addressed: Intro / preview (00:03) Dr. Dale Bredesen’s program for Alzheimer’s prevention / treatment (2:12) Patient success story (3:16) The two main causes of Alzheimer’s (4:53) Why fasting & ketosis can help (6:51) KetoFlex 12-3 (9:05) …

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Episode 21:  Why You Should STOP Counting Calories (& Do This Instead)!

Why counting calories is counterproductive, and what you should do instead if you’re trying to reduce body fat and/or improve your metabolic health. Topics Addressed: Intro / preview (00:03) The Twinkie Diet story (00:47) Are all calories the same? (2:25) How foods impact insulin & stress hormones (3:44) How foods impact satiety (5:46) Bad things …

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Episode 20:  Salt + Electrolytes [Why you NEED Them, How to Get Them]

A deep dive into sodium (aka salt), potassium, and magnesium. Why they help when fasting, how to get them, and how much to consume. Topics Addressed: Preview / background (0:03) Salt / sodium backstory (2:37) Harmful effects of limiting salt (4:21) Why do you need salt when fasting? (5:56) How to get salt / sodium …

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Episode 19:  Best / Worst Drinks While Fasting

Drinks that make fasting harder, drinks that make fasting easier, and those that fall in between. Topics Addressed: Intro / preview (00:03) Personal experience with fasting drinks (00:47) Water fasting vs. dry fasting (2:25) Drinks that make fasting more difficult (3:05) Drinks that are neutral (or have a small benefit) (5:27) Drinks that make fasting …

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Episode 18: Insulin Overload, Diabetes, & 4 Keys to Better Nutrition (w/ Dr Ben Bikman)

FastingWell podcast episode 18 Dr Ben Bikman PhD

Dr. Ben Bikman (PhD) is an expert on insulin. We discuss insulin resistance, diabetes, related health conditions, and the quickest ways to improve your health. Topics Addressed: Preview / summary (00:0) Dr. Bikman’s background (1:36) What is insulin resistance (IR)? (3:40) How does IR affect different organs? (4:35) Insulin basics (6:55) Why do diabetic patients measure …

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Episode 17: 7 Types of Intermittent Fasting [& Choosing the Best One for You!]

Today I explain the types of intermittent fasting, and how to pick the best one for your individual circumstances. Topics Addressed: Intro / What is Intermittent fasting? (00:03) Mini-fasts (2:07) Time-restricted eating (TRE) (5:12) The Warrior Diet (9:21) One Meal a Day (OMAD) (10:02) Eat Stop Eat (11:53) Alternate-day fasting (13:42) The 5:2 diet (16:05) …

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Episode 16: Mastering Hunger While Fasting [Mindfulness + 3 Practical Strategies]

Here I explain hunger, what causes it, and how to deal with hunger when you’re fasting. Topics Addressed: Preview of this episode (00:04) How do you know when you’re hungry? (00:46) 2 main things that contribute to hunger (2:00) 2 ways to deal with hunger (05:21) What is mindfulness? (5:34) Key phrases related to mindfulness …

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9 Key Benefits of Intermittent Fasting (aka Time-Restricted Eating)

Benefits of Intermittent Fasting

Intermittent fasting (aka time-restricted eating) has a bunch of cool health benefits. Some of them are more obvious than others. Today I’ll cover 9 significant benefits of intermittent fasting that I suspect you would want to know about.  Each of these benefits is related to common health problems (including some of the biggest killers out …

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Episode 15: Building Health Habits that Stick [The *Opposite* of a Resolution]

Here are some time-tested strategies you can use to improve your health habits. Basically the opposite of a New Year’s resolution! Topics Addressed: Why habits are better than resolutions (00:04) The four parts of a habit loop (4:05) Law 1:  Make it Obvious (5:57) Law 2:  Make it Appealing (7:34) Law 3:  Make it Easy …

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Episode 14: Fixing Diabetes, Blood Pressure, Mental Health, & more! (w/ Megan Ramos)

episode 14 Megan Ramos

Megan Ramos explains the benefits of therapeutic fasting, how to fix diabetes, fasting in the family setting, and more! Topics Addressed: Intro (00:00) Megan’s health journey (3:46) Amazing results Megan’s patients have gotten from therapeutic fasting (10:10) Mental health benefits related to fasting (18:37) What does it mean to reverse diabetes? (25:08) What fasting regimen …

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How to Deal with Hunger while Fasting [3 Practical Strategies]

dealing with hunger while fasting

If you’re thinking about fasting, you’re probably wondering how hungry you’re gonna get.   That’s one of the most common concerns I hear:  “I’m gonna get hangry!” Here’s the good news: With a thoughtful approach, dealing with hunger pangs while fasting is not that difficult.  It also gets easier the more you do it. Today I’ll …

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Episode 13: The Beauty of Dirty Fasting (pros/cons + how to do it)

Here I explain the pros & cons of “clean fasting” vs “dirty fasting”, and why dirty fasting is a great option for beginners. Topics Addressed: Preview of this episode (00:04) Story about my first prolonged fast (1:30) Why ketones = “fat-burning mode” (3:45) Clean fasting overview (5:09) Pros & cons of clean fasting (6:15) Dirty …

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Episode 12: 7 Exciting Health Benefits of Extended Fasting

Extended fasting (> 24 hours) has some unique health benefits.  By understanding these benefits, you’ll be more motivated to put it into action! Topics Addressed: Intro (00:04) 1: Rapidly improve blood sugar & insulin (2:36) 2: Lower your risk of chronic illness (4:12) 3: Break through weight loss plateaus (5:44) 4: Boost autophagy (7:55) 5: …

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Episode 11: Extended Fasting, Weight Loss, Hunger, and more! (Q&A #1)

Today I answer several of your questions, covering various aspects of extended fasting, weight loss, and more. (Full topic list below.)   Topics Addressed: Intro (00:07) What are the benefits of fasting? (1:15) Will fasting wreck your metabolism? (2:07) Extended fasting (3:16) Strict fasting vs dirty / modified fasting (4:20) What if I feel weak or …

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Episode 10: 5 Tips to Survive Holiday Feasts [& what to do afterwards]

Today I share several practical tips about how to deal with holiday feasts.  Plus how to get back on track afterwards.  Hope it helps! Topics Addressed: Introduction & overview (00:07) Tip #1: Don’t show up hungry (2:58) Tip #2: Volunteer to bring a low-carb dish (4:11) Tip #3: If cooking all day, eat a fatty …

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Episode 9: Optimal Nutrition, Diet Fanatics, & Food Ethics (w/ Brian Sanders)

FastingWell podcast episode 9 Brian Sanders

Brian Sanders has spent years researching nutrition. I picked his brain about food fanaticism, health myths, how to rapidly improve your nutrition, and more! Topics Addressed: Summary / intro (0:00) How I met Brian & what I’ve noticed (1:58) Brian’s journey (3:12) Why are diets dogmatic–like religion and politics? (7:14) Should you do the same …

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Episode 7: How to eat REAL FOOD (& why it matters so much!)

Today I talk about “real food”:  What it is, why it matters, and how you can benefit.  I also share my personal experience, and practical tips to help you make improvements. Topics Addressed Intro / why this matters (00:07) Preview of specific topics I’ll cover (2:08) What is “real food”? (02:47) Specific examples of “real …

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Episode 6: Who Should Fast, and Who Shouldn’t? [No + Maybe + Yes]

Today I walk you through my perspective about who should fast, and who shouldn’t.  I’ve divided it into 3 groups:  Yes, No, & Maybe (but not in that order).   Topics Addressed: Intro – what this episode covers (00:08) Group 1:  “No” (1:11) Group 2: “Maybe” (1:48) Teenagers (2:03) Elderly people (4:05) Binge eating disorder (4:58) …

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Episode 5: 9 Success Tips for Beginners [How to Avoid Common Pitfalls]

Today I’ll share 9 essential tips to help you be successful as a total beginner with intermittent fasting (aka time-restricted eating).   My ultimate goal is to help you be successful with fasting from the very start, so you can improve your health, live longer, and feel better. Topics Addressed Why I’m sharing these tips …

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Episode 4: How to Start Fasting as a Total Beginner [Step #1]

Here I explain the very first step you can take as a complete beginner with intermittent fasting.  Fasting may seem intimidating, or overwhelming. But by starting this way, it’ll be easy from the very start. Topics Addressed Why I don’t run ads, and how you can support the show (0:00) The VERY FIRST step to …

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Episode 3: 9 Key Benefits of Intermittent Fasting (aka Time-Restricted Eating)

Today I cover several important benefits of intermittent fasting, or time-restricted eating. I think understanding these health benefits will get you motivated to take action and improve your health! Topics Addressed Intro (00:08) Fasting and blood sugar (2:20) Insulin resistance and why it matters (4:11) Heart disease & other chronic illnesses (6:52) Blood pressure (8:01) …

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Episode 2: My Story (What I’ve Learned, & How I can Help YOU)

Today I share my education, background, and related experiences, and how they prepared me to help YOU improve your health. (Topics & timestamps below.) Topics Addressed My experiences in podiatric medical school (1:04) Switching gears & going to PA school (4:30) Working as a PA (5:13) How I first got interested in the ketogenic diet …

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Fasting to Cure Fatty Liver [Why It Works + How to Start]

fasting can cure fatty liver disease

Fatty liver has gotten super-common of late.  Roughly ⅓ of Americans have it.   It means just what it sounds like:  Excess fatty deposits in your liver. It’s now a leading cause of liver failure, and contributes to many other health problems — like liver cancer, diabetes, heart disease, and more.   The good news? Fasting can …

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Intermittent Fasting for PCOS [Why it Helps + How to Do It]

Intermittent fasting for PCOS

PCOS (polycystic ovary syndrome) is a common hormonal disorder among women of childbearing age.  Not only does it cause substantial health problems (similar to diabetes), it can also be really frustrating for women who are trying to get pregnant. The good news? Once you understand the root cause of PCOS, it quickly becomes clear that …

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Applying “Atomic Habits” to Fasting, Fitness, & Overall Health

Applying Atomic Habits to Health, Fitness, and Intermittent Fasting

Back in 2018, James Clear published his bestseller, Atomic Habits. I’d already been following him for a few years before that, so I figured the book would be great.   I was right. 🙂 The author spent several years digging into the best research about habit formation, and then carefully distilled it down into simple, practical …

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How to Eat “Real Food” (and Why it Matters so Much!)

whole, unprocessed foods improve health and make fasting easier

Lately I’ve been thinking a lot about processed versus unprocessed foods. You know, like when people talk about eating “whole” foods that weren’t made in a factory. (Ironically, the store called “Whole Foods” sells a TON of processed foods, maybe even more than other grocery stores.) Here’s why I think this matters: Overall, when we …

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What Breaks a Fast? [How to Figure Out + Specific Examples]

What breaks a fast

The most common question I see from people new to fasting is, “Does _____ break a fast?” Here’s the trouble: It’s not a simple yes or no answer, because every situation is different.   Today I’ll walk you through some general guidelines that can help you decide for yourself if something will “break” your fast. Then …

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Can You Drink LaCroix (or Other Seltzer Water) While Intermittent Fasting?

Can you drink LaCroix or other seltzer water while intermittent fasting

Overall, seltzer water (a.k.a. soda water, sparkling water, or carbonated water) can be a nice replacement for soda, or for diet soda. It doesn’t have sugar like soda, or artificial sweeteners like diet soda.  It’s basically just water with bubbles, so it’s definitely a healthier choice.   But can you drink seltzer water while fasting? The …

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Does Fasting Burn Muscle? [The Full Story, Backed by Science]

Does fasting burn muscle

Have you ever been told that if you fast, you’ll lose all your muscles? That’s a common fear. But don’t worry, it’s mostly nonsense. 😉 Case in point:  Wolverine.   In case you didn’t know, Hugh Jackman used intermittent fasting for muscle gain when he was getting ripped for the X-Men movies.  Obviously, fasting didn’t consume …

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Fasting While Working in the ER [My Experience + 3 Keys to Success]

Fasting while working in the ER

At first, I was hesitant to try fasting at work. Later, I did some “intermittent” fasting at work, which turned out to be pretty easy. Eventually, I tried doing some prolonged fasting while working as well.   Once I figured out how to do it, it was easier than expected, and had some unforeseen benefits.   Today …

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Can You Take Medication While Fasting? [Overview + Examples]

Can you take medication while fasting

Yes – typically it’s ok to take medication while you fast. But it depends on the specific medication.   For example, Tylenol is pretty safe, but insulin and other diabetes medications need to be carefully monitored while fasting. The duration of your fast also matters.   For example, a 3-day water fast will affect your blood sugar …

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Your Step-by-Step Approach to Lose Weight with Fasting [& Conquer Plateaus]

How to Lose Weight by Fasting step by step guide

Recently I wrote an article about why fasting is the best way to reduce body fat (and a lot more effective than counting calories). Today’s article will make a lot more sense if you read that one first.  So if you haven’t yet, go do that now! 🙂   This time around, I’ll share with you …

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The Best Books About Fasting & Nutrition [+ Summaries of Each]

Best Fasting Books

I’ve learned a ton from books about fasting. Today I’ll share with you some of the best books about intermittent fasting, extended fasting, and related topics that I’ve found. I’ll also include a summary of each book. Whether you’re a beginner with fasting, or a little more experienced, I think you’ll find some valuable options …

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