Intermittent Fasting for Beginners [The Complete Guide]

Intermittent Fasting for Beginners

This is the complete beginner’s guide to intermittent fasting. So if you want to: Then you’re in the right place. 🙂 Let’s dive in. Chapter 1:  What Is “Intermittent” Fasting?  Intermittent fasting means different things to different people, so it’s easy to get confused.   In this chapter I’ll cover the various meanings, and the one […]

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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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Episode 58: 3 Patients Who Got Off Diabetes Meds SUPER FAST w/ Fasting

Detailed results from a case series of 3 patients who got off insulin and other type 2 diabetes medications very quickly. These patients also lost weight, improved their hemoglobin A1c, and reduced their waist circumference. Overall, super-impressive results, and very encouraging for anyone who wants to put type 2 diabetes in remission! (For the video

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Episode 57: Diabetes Remission & Other Results after 3 Years on Low-Carb [New Study]

Results from 3 years on low-carb for patients with type 2 diabetes (breaking down a new-ish research paper). Blood pressure, bodyweight, cholesterol, etc. (For the pure audio version, just search “FastingWell” (all one word) on any podcast platform.) Time Stamps: Resources Mentioned: 

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Episode 56:  “The Salt Fix” – Detailed Summary [Why You Need MORE Salt, Not Less]

Salt is a SUPER-important topic for anyone who’s fasting or eating low-carb. Salt is also very important for overall health. That’s why today I’m sharing a detailed book summary of The Salt Fix (by Dr. James DiNicolantonio). This is really valuable info that not a lot of people know! Take a listen. I think you’ll

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Prevent Kidney Failure with Fasting / Keto [Avoid Dialysis!]

Prevent Kidney Failure with Intermittent Fasting or Keto

Kidney disease is really common, and often leads to kidney failure.  Once you have kidney failure, you have to do dialysis treatments, which have a variety of downsides.  They’re expensive, time-consuming, and your health and quality of life go downhill fast.  The bad news is that kidney failure is NOT reversible.  The good news? In

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How Much Salt Do You Need While Fasting? [& How to Get It]

How much salt do you need while fasting

I’ve tried fasting with and without salt.  When I fast with salt, it’s a lot easier. Basically, having enough salt during a fast (especially a long fast) helps me feel more energetic, and able to do physical activities that might otherwise be difficult. It also helps prevent certain side effects, like headaches or fatigue. Overall,

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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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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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Episode 36: Does Exercise Help You Lose Weight? [The Truth May Surprise You]

There’s what most people think exercise does for weight loss…and then there’s reality. 😉 Topics Addressed: Intro / preview (00:04) Exercise vs calories (1:51) Exercise vs food (3:33) Benefits of exercise (5:27) Body composition (8:03) Summary (10:14) What to do next (12:11) Resources Mentioned:  YouTube video on this same topic Fasting for Fatty Liver (blog

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Episode 35: Don’t Visit Me in the ER! [17 Emergencies You Can Prevent w/ Fasting & Nutrition]

Avoid medical emergencies by using fasting & nutrition to your advantage. Topics Addressed: Intro / preview (00:04) Head / brain / eye problems (1:29) Heart / lung problems (7:31) Stomach / abdomen problems (10:59) Arms & legs (17:48) More diabetes complications (19:31) Next steps (20:27) Resources Mentioned:  YouTube version of this episode (also below) Why

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Episode 34: Fasting to Reduce Menopause Symptoms (w/ Karen Finn)

Karen Finn interview intermittent fasting for menopause

Health coach Karen Finn joins me for a wide-ranging discussion about fasting and menopause.  We jumped around a little bit, so check out the time stamps. The cadence is also a little slower at times, so you may want to turn up the speed. Topics Addressed: Overview (0:00) Karen’s background / story (2:01) Does fasting

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Episode 33:  How to Break a Long Fast [3 Tips & 7 Specific Foods]

What to eat after a prolonged fast (a few days or more), and why. Topics Addressed: Intro / preview (00:04) What happens in the body during prolonged fasting? (2:25) Principle 1: Low-carb (5:20) Principle 2: Start slowly (6:04) Refeeding syndrome (7:36) Principle 3: The goal is to get healthier (9:53) Specific foods to break your

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Episode 32:  Fasting & the Menstrual Cycle [When, How, Why]

How to do intermittent fasting during the menstrual cycle, and what to do if you don’t have a regular period.  Topics Addressed: Intro / preview (00:04) Basic overview of menstrual cycle (1:25) When to fast during the menstrual cycle (2:49) What to do instead of fasting during 2nd half (4:21) What if you’re post-menopausal or

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Episode 31: Fixing High Blood Pressure with Fasting / Lifestyle

How and why intermittent fasting helps with high blood pressure (aka hypertension), what else can help, and how to get started. Topics Addressed: Intro / preview (00:04) Causes and frequency (1:35) Complications (2:31) Typical blood pressure treatments (2:58) How fasting helps with blood pressure (7:30) Other lifestyle changes that help (9:48) How to get started

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Episode 30:  How to Make Fasting REALLY EASY (by EASING Into It)

How to ease into fasting gradually, so you can get a smooth and easy start, and set yourself up for long-term success.  Topics Addressed: Intro / preview (00:03) Why starting gradually is best (1:05) Option 1 – “Mini Fasts” (4:59) Option 2 – TRE (9:02) Troubleshooting (11:53) Next steps (14:54) Resources Mentioned:  Episode 4 [How

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Episode 29: Special Occasions, Family Support, Weigh-Ins, & More! (w/ Gin Stephens)

episode 29 Gin Stephens clean fasting etc

Author Gin Stephens joins me for a far ranging conversation about the intermittent fasting lifestyle.  FYI, due to a technical glitch, my voice sounds fuzzy (but Gin’s voice sounds fine). So feel free to skip around using the timestamps below! Topics Addressed: Intro (0:00) Gin’s intermittent fasting journey (4:01) Is fasting just a way to

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Episode 26: What to Eat on Keto [Simple, Healthy, & Delicious]

Quick and convenient food options, specific meal combos, and cooking tips to create healthy and delicious meals (without using a bunch of processed ingredients)! Topics Addressed: Intro / preview (00:03) Overview of keto foods + my approach (1:54) What to eat – categories etc (3:49) Protein sources (4:09) Vegetables (5:54) Fruits & related oils (7:36)

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Episode 25: Keto Made Simple [Benefits, How to Start, Tips for Success]

Keto basics: background, health benefits, how to get started, what to eat, and tips for success. Topics Addressed: Intro / preview (00:03) Ketogenic diet background (1:48) How keto works + health benefits (4:26) How to start keto (10:36) What to eat on keto (12:24) Beginner success tips (14:40) Fasting & keto (19:10) Summary / recap

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

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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