The FastingWell Podcast

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

Episode 36: Does Exercise Help You Lose Weight? [The Truth May Surprise You]

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 »

Episode 35: Don’t Visit Me in the ER! [17 Emergencies You Can Prevent w/ Fasting & Nutrition]

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 …

Episode 35: Don’t Visit Me in the ER! [17 Emergencies You Can Prevent w/ Fasting & Nutrition] Read More »

Episode 34: Fasting to Reduce Menopause Symptoms (w/ Karen Finn)

Karen Finn interview intermittent fasting for menopause

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 …

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Episode 33:  How to Break a Long Fast [3 Tips & 7 Specific Foods]

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 »

Episode 32:  Fasting & the Menstrual Cycle [When, How, Why]

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 »

Episode 31: Fixing High Blood Pressure with Fasting / Lifestyle

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 …

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Episode 30:  How to Make Fasting REALLY EASY (by EASING Into It)

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 »

Episode 29: Special Occasions, Family Support, Weigh-Ins, & More! (w/ Gin Stephens)

episode 29 Gin Stephens clean fasting etc

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 »

Episode 26: What to Eat on Keto [Simple, Healthy, & Delicious]

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 »

Episode 25: Keto Made Simple [Benefits, How to Start, Tips for Success]

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 …

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Episode 24:  Fasting for Women: Myths, Benefits, & More! (w/ Nadia Pateguana ND)

episode 24 Dr Nadia Pateguana on Fasting for Women

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 »

Episode 23: Good Fats vs Bad Fats [Phobias, Myths, & 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 …

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Episode 22:  Fasting & Keto for Alzheimer’s [Impressive Results!] 

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 »

Episode 21:  Why You Should STOP Counting Calories (& Do This Instead)!

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 »

Episode 20:  Salt + Electrolytes [Why you NEED Them, How to Get Them]

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 »

Episode 19:  Best / Worst Drinks While Fasting

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 …

Episode 19:  Best / Worst Drinks While Fasting Read More »

Episode 18: Insulin Overload, Diabetes, & 4 Keys to Better Nutrition (w/ Dr Ben Bikman)

FastingWell podcast episode 18 Dr Ben Bikman PhD

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 …

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Episode 17: 7 Types of Intermittent Fasting [& Choosing the Best One for You!]

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 »

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 …

Episode 16: Mastering Hunger While Fasting [Mindfulness + 3 Practical Strategies] Read More »

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)

episode 14 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 (w/ Brian Sanders)

FastingWell podcast episode 9 Brian Sanders

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 …

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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) …

Episode 6: Who Should Fast, and Who Shouldn’t? [No + Maybe + Yes] Read More »

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)

episode 3 benefits of intermittent fasting

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 »

Episode 2: My Story (What I’ve Learned, & How I can Help YOU)

FastingWell podcast episode 2 my story

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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