This is the complete beginner’s guide to intermittent fasting. So if you want to: Learn what intermittent fasting is all about See how you can improve your health with intermittent fasting Learn how to be successful with fasting (from the very start) Then you’re in the right place. 🙂 Let’s dive in. Chapter 1: What …
Intermittent Fasting for Beginners [The Complete Guide] Read More »
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 …
Why Fasting Works Better for Weight Loss Than Counting Calories Read More »
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 …
What Can I Drink While Fasting? [What Helps, What Hurts] Read More »
A lot of people ask about the “stages” of fasting. In other words, what happens inside your body when you fast? And how long does it take? Today I’ll share with you a fasting timeline, and some key health benefits that happen along the way. I’ll also share some tips from my own experience that …
The 5 Stages of Fasting [Benefits + How to Make Easier] Read More »
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 …
Episode 11: Extended Fasting, Weight Loss, Hunger, and more! (Q&A #1) Read More »
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 …
Episode 10: 5 Tips to Survive Holiday Feasts [& what to do afterwards] Read More »
My interview with Brian Sanders about diet fanatics, health myths, food ethics, 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 diet forever? (9:49) Being …
Episode 9: Optimal Nutrition, Diet Fanatics, & Food Ethics with Brian Sanders Read More »
Today I walk you through 8 common health myths that may be holding you back from reaching your goals. Topics Addressed: Intro (00:03) Myth 1 – Small frequent meals are a good idea (00:48) Myth 2 – Fasting is “unnatural” (2:25) Myth 3 – Fasting makes you waste away (3:54) Myth 4 – Eating fat …
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 …
Episode 7: How to eat REAL FOOD (& why it matters so much!) Read More »
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) …
Episode 6: Who Should Fast, and Who Shouldn’t? [No + Maybe + Yes] Read More »
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 …
Episode 5: 9 Success Tips for Beginners [How to Avoid Common Pitfalls] Read More »
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 …
Episode 4: How to Start Fasting as a Total Beginner [Step #1] Read More »
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) …
Episode 3: 9 Key Benefits of Intermittent Fasting (aka Time-Restricted Eating) Read More »
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 …
Episode 2: My Story (What I’ve Learned, & How I can Help YOU) Read More »
Here I introduce The FastingWell Podcast, so you have an idea what it’s all about and how it can benefit you. (Topics and timestamps below.) Topics Addressed What’s this podcast about? (0:20) Who’s it for? (1:24) Who am I, and why did I create this podcast? (2:04) What to expect in future episodes. (5:08) Quick …
Episode 1: What’s the FastingWell Podcast all about?! Read More »
Life in the Fasting Lane is a well-written book, great for beginners. The book has 3 co-authors, so it provides a useful mix of perspectives. Overall, it shares a valuable combination of basic science, practical fasting tips, and troubleshooting ideas for beginners. Not to mention plenty of personal experience. In case you haven’t had …
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 …
Fasting to Cure Fatty Liver [Why It Works + How to Start] Read More »
In recent years, keto has gotten super trendy. But even most of the people who try it don’t really understand how it works, and often don’t do it right. Today we’re gonna fix that. In this post I’ll explain everything you need to know as a beginner getting started with keto. That includes the physiology, …
When I first decided to try a ketogenic diet (back in 2016), I wasn’t really sure what to eat. Even though I had taken about a million biochemistry and physiology classes, it still seemed confusing and unfamiliar. Perhaps you can relate. Today I’ll share a list of low-carb foods that are simple, easy, and don’t …
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 …
Intermittent Fasting for PCOS [Why it Helps + How to Do It] Read More »
When it comes to fasting, women have some unique challenges. Hormonal fluctuations play a big role, along with a few other factors. Obviously I don’t have personal experience with this topic. But I have picked up a few things from research, and talking to other people. Today I’ll cover 5 topics that I believe are …
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 …
Applying “Atomic Habits” to Fasting, Fitness, & Overall Health Read More »
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 …
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 …
What Breaks a Fast? [How to Figure Out + Specific Examples] Read More »
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 …
Can You Drink LaCroix (or Other Seltzer Water) While Intermittent Fasting? Read More »
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 …
Does Fasting Burn Muscle? [The Full Story, Backed by Science] Read More »
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 …
Fasting While Working in the ER [My Experience + 3 Keys to Success] Read More »
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 …
Can You Take Medication While Fasting? [Overview + Examples] Read More »
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 …
Your Step-by-Step Approach to Lose Weight with Fasting [& Conquer Plateaus] Read More »
Fasting helps reverse a lot of the harmful effects of overeating junk food. So for most people, I’d say it’s a good way to get back on track after binge eating. But it helps if you know what you’re doing. And your mindset matters a lot. Today I’ll explain several ways to fast after a …
How to Fast After a Cheat Day or Binge Eating [5 Methods] Read More »
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 …
The Best Books About Fasting & Nutrition [+ Summaries of Each] Read More »
I recently finished Dr. Ben Bikman’s new book, Why We Get Sick. It’s really good! I took pretty detailed notes as I was reading, so I thought I would share them in case anyone finds it useful. (I also added a much shorter summary to my book list.) The main theme of Why We Get Sick …
Book Summary: “Why We Get Sick”, by Ben Bikman PhD Read More »
Apple cider vinegar (ACV) has almost no calories and may have some significant health benefits, which makes it a logical supplement to use during fasting. But does apple cider vinegar “break” a fast? The short answer is no. For most people in most situations, apple cider vinegar will not break your fast, and it’s probably …
Does Apple Cider Vinegar Break a Fast? [Full Story + Examples] Read More »
Alcohol is popular, and fasting is getting more popular….but do they go together? Or does alcohol “break” a fast? Here’s the bottom line. Most alcoholic drinks have some type of sugar, which means they’re not ideal for fasting. Alcoholic drinks without sugar are probably ok in very small quantities while fasting. For the whole story, …
Does Alcohol Break a Fast? [The Full Story, Backed by Science] Read More »
I used to chew a lot of gum while fasting. I don’t anymore, because a few months ago I quit artificial sweeteners. Chewing gum didn’t seem to cause any problems for me while fasting. It didn’t really make it harder, or easier. I just liked the sweet taste. That’s my experience, but everyone is different. …
Can You Chew Gum While Fasting? [Full Details + Examples] Read More »
In the strictest sense, fasting means not eating anything at all. By that definition, anything you eat would break a fast. But many of us do a type of “fasting” that allows certain supplements, and isn’t super strict. We still get a ton of health benefits from this modified fasting, and using a few supplements …
Does MCT Oil Break a Fast? [The Full Story + How to Use It] Read More »
Drinking black coffee while you fast is a pretty reasonable thing to do. It has no calories, and in most cases doesn’t “break” a fast. But what if you add a bunch of fat to your coffee, and call it “Bulletproof” Coffee… Does Bulletproof Coffee break a fast? Here’s the short version: In general, coffee …
Does Bulletproof Coffee Break a Fast? [Full Story + Examples] Read More »
People love their diet soda these days, so it’s no surprise they want to keep drinking it while they fast. But does diet soda break a fast? Naturally, that depends on what you mean by “break”. If you’re just trying to avoid calories, then perhaps you can get away with drinking diet soda. But if …
Does Diet Soda Break A Fast? [Full Story + Personal Experience] Read More »
Sucralose (brand name Splenda) is the most popular artificial sweetener in the United States. Sucralose / Splenda says it has zero calories, so it makes sense you’d want to use it while fasting. But does sucralose break a fast? After researching this topic, here’s my take: You may do okay fasting with sucralose in the …
Does Sucralose Break a Fast? [The Full Story, Backed by Science] Read More »
Stevia is a “natural” sweetener (from a plant, but still highly refined) that has become very popular starting about a decade ago. Since stevia has zero calories, many people like to use it when they’re fasting, to sweeten coffee or tea, for example. But does stevia break a fast? For most people, the answer is …
Does Stevia Break a Fast? [Simple Answer + Full Story] Read More »
Some people drink lemon water when water fasting because it has a nice flavor and very few calories. It may also help control hunger. But does lemon water “break” a fast? The short answer is no. In most situations, lemon water will not break your fast, and it’s probably worth using if it helps you …
Does Lemon Water Break a Fast? [Full Details + Examples] Read More »