July 29, 2025

Ep. 292 - Fasting Recovery After Vacation Overeating | Why Restarting IF is Hard After Binges | 24-36 Hour Fast Resets Brain Chemistry | Post-Vacation Fasting Strategy | Breaking Fasting Setback Cycle | Join Our Next Fasting Challenge!

42 minutes

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!***

We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results!

In this timely summer episode, Dr. Scott Watier and Tommy Welling unpack groundbreaking research from the Journal of Nature Metabolism revealing how just five days of high-calorie indulgence creates lasting changes in brain insulin sensitivity, reward centers, and liver fat accumulation that persist well beyond the vacation or weekend detour. They explain the surprising "lag effect" showing that punishment sensitivity increases while reward sensitivity decreases for up to a week after returning to normal eating, making it physiologically harder to get back on track and creating that familiar guilt-shame cycle many fasters experience. The hosts deliver compassionate, science-backed strategies for breaking free from the post-vacation struggle, including why stepping on the scale immediately after indulging sets you up for failure, how targeting a 24-36 hour fast optimizes brain-derived neurotrophic factor to reset motivation and clarity, and why giving yourself the same recovery time as you spent off-track allows for sustainable momentum. This episode reframes setbacks as normal biology rather than moral failure, empowering listeners to compartmentalize indulgences, anticipate the recovery process, and focus on who they're becoming rather than chasing the arrival fallacy of reaching a goal weight.

Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠

Resources and Downloads:

⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠

⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠

⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠

⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠

⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠

Partner Links:

Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠

Get ⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠

Our Community:

Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply!

If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

Article Links:

https://pmc.ncbi.nlm.nih.gov/articles/PMC11946887/pdf/42255_2025_Article_1226.pdf

...more

View all episodes

By Dr. Scott Watier & Tommy Welling

4.7

11241,124 ratings