The FastingWell Podcast

Each “show notes” page below includes a list of topics with timestamps, and links to resources from the episode.

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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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)

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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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 9: Optimal Nutrition, Diet Fanatics, & Food Ethics with Brian Sanders

Brian Sanders Ben Tanner screenshot

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 …

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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 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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