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
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 »
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
Episode 58: 3 Patients Who Got Off Diabetes Meds SUPER FAST w/ Fasting Read More »
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:
Episode 57: Diabetes Remission & Other Results after 3 Years on Low-Carb [New Study] Read More »
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
Episode 56: “The Salt Fix” – Detailed Summary [Why You Need MORE Salt, Not Less] Read More »
Cholesterol basics, and what should you do if your LDL cholesterol gets higher while on keto or fasting? Topics Addressed: Resources Mentioned:
Episode 55: What to Do if Your Cholesterol Goes up on Keto / Fasting? Read More »
2 separate topics (taken from videos on my YouTube channel): 7 daily habits to rapidly improve blood sugar, and 3 reasons your goal of losing weight may be causing harm. Topics Addressed: Resources Mentioned:
Episode 54: 7 Daily Habits to Fix Blood Sugar / Is Your Weight Loss Goal Harming You? Read More »
How to prevent kidney failure through fasting and nutrition, so you can avoid dialysis and premature death. Topics Addressed: Resources Mentioned:
Episode 53: Kidney Failure is Miserable. How to Prevent with Fasting / Keto Read More »
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
Prevent Kidney Failure with Fasting / Keto [Avoid Dialysis!] Read More »
Many, many people have blood sugar problems these days. Prediabetes, type 2 diabetes…each of these means high blood sugar, and high insulin levels. It’s truly an epidemic in our society, based on a combination of ultra-processed food, high stress levels, and other unhealthy habits. When I work in the emergency room, I constantly see people
Comparing the risks and benefits of lecanemab (new Alzheimer’s medication) with Dr. Dale Bredesen’s program for Alzheimer’s prevention and treatment (KetoFlex 12-3). Topics Addressed: Resources Mentioned:
Episode 52: Alzheimer’s Update–Expensive New Med vs Fasting & Keto (KetoFlex 12-3) Read More »
Dr. Ken Ford PhD shares his expertise about the ketogenic diet, along with other nutrition, strength, and health topics. Topics Addressed: Resources Mentioned:
Episode 51: Keto Deep Dive, Staying Strong, & Aging Well (w/ Dr. Ken Ford PhD) Read More »
Tips to get into ketosis as fast as possible, so you can experience the health benefits and make fasting easier. Topics Addressed: Resources Mentioned:
Episode 50: 7 Tips to Get Into Ketosis FAST (Under 24 Hours) Read More »
Ketones have a bunch of interesting health benefits. probably more than you realize! Topics Addressed: Resources Mentioned:
Episode 49: 13 Surprising Benefits of Ketones [Brain, Heart, Cancer, Sleep, & More!] Read More »
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,
How Much Salt Do You Need While Fasting? [& How to Get It] Read More »
Tips to make intermittent fasting as easy and sustainable as possible. Topics Addressed: Resources Mentioned:
Episode 48: 4 Tips to Make Fasting as EASY (& Sustainable) as Possible Read More »
My updated approach to intermittent fasting in 2023. Topics Addressed: Resources Mentioned:
Episode 47: How I’d Start Fasting as a Beginner in 2023 [7 Tips!] Read More »
A deep dive into salt (a.k.a. sodium) during short fasts, long fasts, or keto. Topics Addressed: Resources Mentioned:
Episode 46: Salt & Fasting Deep Dive [Who, Why, How, When, How Much] Read More »
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 »
Breaking down new research and sensational news reports about erythritol and keto potentially increasing your risk of heart disease. Topics Addressed: Resources Mentioned:
Psychologist and author Jen Unwin shares her insights about sugar/food addiction, including how to recognize it, what to do about it, and how to stay on track. Topics Addressed: Resources Mentioned:
Episode 44: Overcoming Junk Food Addiction (w/ Dr. Jen Unwin, clinical psychologist) Read More »
5 stages of water fasting: Benefits, pitfalls, and how to make it easier. Topics Addressed: Resources Mentioned:
Episode 43: 5 Stages of Extended Fasting [Benefits, Smoother Transitions, & More] Read More »
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 »
Key underlying principles, relating it to your goals, and many specific examples. Topics Addressed: Resources Mentioned:
Episode 42: What Breaks Your Fast? [Full Beginner’s Guide] Read More »
What fatty liver is all about, why it matters, and how you can fix it fast. Topics Addressed: Resources Mentioned:
Episode 41: How to Fix Fatty Liver Disease Fast [2 Simple Ways] Read More »
How to enjoy yourself on vacation, but still (potentially) lose weight. Topics Addressed: Resources Mentioned:
Episode 40: 3 Tips to Lose Weight on Vacation (But Still Enjoy Yourself!) Read More »
Key questions and real life examples to help you decide how much fasting makes sense for you. Topics Addressed: Resources Mentioned:
Advantages and disadvantages of fasting, and how to avoid common pitfalls. Topics Addressed: Resources Mentioned:
Most supplements are overrated, but a few seem worthwhile. Here’s a list of some I use, and the potential benefits of each. Topics Addressed: Resources Mentioned:
Episode 37: 7 Supplements I Use, & Why [& Why MOST are Overrated] Read More »
I think most supplements are overrated. It’s a lucrative industry, with poor quality control. And naturally they want to make money off you. If you’re not careful, you can get supplements that do more harm than good (due to dangerous contaminants such as mercury or lead, for example). Overall, I think you’re better off focusing
Which Supplements are Worthwhile? (7 I Use, & Why) Read More »
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
Episode 36: Does Exercise Help You Lose Weight? [The Truth May Surprise You] Read More »
Have you ever gotten a headache while fasting? Or perhaps you’ve heard of other people getting headaches while fasting, and wondered how to avoid them? Today I’ll explain what causes fasting headaches, and what you can do to prevent them. I’ll also explain two methods you can use to treat a headache if it starts
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
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
Episode 34: Fasting to Reduce Menopause Symptoms (w/ Karen Finn) Read More »
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
Episode 33: How to Break a Long Fast [3 Tips & 7 Specific Foods] Read More »
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
Episode 32: Fasting & the Menstrual Cycle [When, How, Why] Read More »
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
Episode 31: Fixing High Blood Pressure with Fasting / Lifestyle Read More »
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
Episode 30: How to Make Fasting REALLY EASY (by EASING Into It) Read More »
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
Episode 29: Special Occasions, Family Support, Weigh-Ins, & More! (w/ Gin Stephens) Read More »
My experiences fasting at work, the benefits I’ve found, and tips for you to be successful. Topics Addressed: Intro / preview (00:04) My approach to fasting at work, & how it evolved (00:45) Example schedules for day shifts or night shifts (2:29) Benefits of extended fasting at work (6:27) How to prepare yourself for fasting
What to eat before short or long fasts, so you can get a smooth start and improve your chance of success. Topics Addressed: Intro / preview (00:03) What to eat before short fasts (00:36) What to eat before longer fasts (3:57) Getting your ketones up in advance (6:00) My recent experience with keto and fasting
Episode 27: What to Eat *Before* Fasting [Short or Long] Read More »
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)
Episode 26: What to Eat on Keto [Simple, Healthy, & Delicious] Read More »
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
Episode 25: Keto Made Simple [Benefits, How to Start, Tips for Success] Read More »
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
Episode 24: Fasting for Women: Myths, Benefits, & More! (w/ Nadia Pateguana ND) Read 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
Episode 23: Good Fats vs Bad Fats [Phobias, Myths, & More!] Read More »
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
KetoFlex 12-3 [Fasting + Ketosis for Alzheimer’s] Read More »
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)
Episode 22: Fasting & Keto for Alzheimer’s [Impressive Results!] Read More »
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
Episode 21: Why You Should STOP Counting Calories (& Do This Instead)! Read More »
While you fast, your body adapts. No food is coming in, so digestion shuts down. In other words, your stomach and intestines get a rest. So does your liver. That’s why it’s important to carefully consider what to eat after fasting — especially if you’re doing an extended fast (24 hours or more). Today I’ll
The 7 Best Foods to Break a Fast [What to Eat & Why] Read More »
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
Episode 20: Salt + Electrolytes [Why you NEED Them, How to Get Them] Read More »
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
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
Episode 18: Insulin Overload, Diabetes, & 4 Keys to Better Nutrition (w/ Dr Ben Bikman) Read More »