September 16, 2025

Ep. 299 - Intermittent Fasting for Type 2 Diabetes: Short-Term Benefits Disappear After Stopping | Why IF Must Be Lifestyle Not Diet | Long-Term Fasting Sustainability Study Results | Join Our Next Fasting Challenge!

35 minutes

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In this critical sustainability-focused episode, Dr. Scott Watier and Tommy Welling dissect a sobering 2025 meta-analysis of 12 randomized controlled trials involving 966 type 2 diabetics, revealing that while intermittent fasting produced significant short-term reductions in A1C, fasting blood sugar, body weight, and improved HDL/LDL ratios within three months, all these metabolic benefits disappeared and returned to pre-intervention levels after participants discontinued their fasting protocols. The hosts contextualize this "rebound effect" against the staggering reality that 38 million Americans have diagnosed diabetes, another 9 million are undiagnosed, and 98 million have prediabetes—totaling nearly 150 million Americans on the blood sugar dysfunction spectrum—while emphasizing that diabetes represents a progressive cascade starting with excess weight, fatigue, post-lunch crashes, and elevated labs years before official diagnosis. They share vulnerable personal stories including Scott's impromptu 24-hour fast when his kids ate all his planned dinner and his own weight loss journey losing 48.5 pounds in 50 days only to regain and re-lose portions multiple times before achieving true lifestyle integration, while Tommy discusses protecting sleep quality with earlier eating windows during his newborn phase. With powerful frameworks like "momentary maintenance" to build regain-prevention confidence, focusing on wins rather than dwelling on the negative 2 pounds missed when you hit 48 of your 50-pound goal, and recognizing that impatience is resistance to the process, this episode delivers the uncomfortable truth that knowledge without consistent doing creates the 95% who regain their weight within 2-3 years—making consistency, not perfection, the ultimate key to reversing and preventing the metabolic dysfunction affecting hundreds of millions globally.

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Article Links:⁠

https://www.sciencedirect.com/science/article/pii/S0271531725000600?via%3Dihub

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