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