Each “show notes” page below includes a list of topics with timestamps, and links to resources from the episode.
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:
How to prevent kidney failure through fasting and nutrition, so you can avoid dialysis and premature death. Topics Addressed: Resources Mentioned:
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:
Dr. Ken Ford PhD shares his expertise about the ketogenic diet, along with other nutrition, strength, and health topics. Topics Addressed: Resources Mentioned:
Tips to get into ketosis as fast as possible, so you can experience the health benefits and make fasting easier. Topics Addressed: Resources Mentioned:
Ketones have a bunch of interesting health benefits. probably more than you realize! Topics Addressed: Resources Mentioned:
Tips to make intermittent fasting as easy and sustainable as possible. Topics Addressed: Resources Mentioned:
My updated approach to intermittent fasting in 2023. Topics Addressed: Resources Mentioned:
A deep dive into salt (a.k.a. sodium) during short fasts, long fasts, or keto. Topics Addressed: Resources Mentioned:
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:
5 stages of water fasting: Benefits, pitfalls, and how to make it easier. Topics Addressed: Resources Mentioned:
Key underlying principles, relating it to your goals, and many specific examples. Topics Addressed: Resources Mentioned:
What fatty liver is all about, why it matters, and how you can fix it fast. Topics Addressed: Resources Mentioned:
How to enjoy yourself on vacation, but still (potentially) lose weight. Topics Addressed: Resources Mentioned:
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:
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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 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 »
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 »