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 »
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 N.D.) 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 »
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) …
Episode 17: 7 Types of Intermittent Fasting [& Choosing the Best One for You!] Read More »
We’re kind of a caffeine-addicted culture. Coffee, tea, soda, energy drinks… But can you drink energy drinks while intermittent fasting? In short, you can, but it may not be a good idea. It also depends on the particular drink, your individual response to sweeteners, and how strict you want to be with your fasting. Let …
Can You Drink Energy Drinks While Intermittent Fasting? Read More »
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 …
Episode 16: Mastering Hunger While Fasting [Mindfulness + 3 Practical Strategies] Read More »
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 …
9 Key Benefits of Intermittent Fasting (aka Time-Restricted Eating) Read More »
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 …
Episode 15: Building Health Habits that Stick [The *Opposite* of a Resolution] Read More »
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 …
Episode 14: Fixing Diabetes, Blood Pressure, Mental Health, & more! (w/ Megan Ramos) Read More »
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 …
How to Deal with Hunger while Fasting [3 Practical Strategies] Read More »
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 …
Episode 13: The Beauty of Dirty Fasting (pros/cons + how to do it) Read More »
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: …
Episode 12: 7 Exciting Health Benefits of Extended Fasting 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 »
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 …
Episode 9: Optimal Nutrition, Diet Fanatics, & Food Ethics (w/ 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 …
How to Eat “Real Food” (and Why it Matters so Much!) 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 »
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 »