Fasting For Life

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!***

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

REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs!

In this eye-opening episode, Dr. Scott Watier and Tommy Welling explore research that challenges conventional eating patterns, revealing how shifting calories to earlier in the day can dramatically improve weight loss results. The hosts break down a study showing women who consumed their largest meal at breakfast rather than dinner lost 2.5 times more weight while experiencing significantly better insulin sensitivity, reduced hunger, and improved triglyceride levels. They explain how our bodies process the same calories differently throughout the day due to circadian biology, which explains why evening-heavy eating patterns often lead to frustrating weight loss plateaus despite caloric restriction. This episode offers practical strategies for adapting your fasting schedule to leverage these biological advantages, including alternatives to the popular but less effective dinner-focused OMAD approach, providing listeners with actionable ways to improve their fasting results without increasing hunger or complication.

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! - December 2024

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 30% 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, would you please tap on 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://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.20460

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!***

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

REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs!

In this practical Q&A episode, Dr. Scott Watier and Tommy Welling tackle common fasting challenges drawn from their coaching clients and submitted by the listening community. They explore how to effectively restart fasting after a break without the frustrating "all-or-nothing" approach that often leads to failure, offering strategies to rebuild consistency gradually. The hosts share creative alternatives to food rewards that actually work, addressing the crucial habit-changing process of replacing food-based dopamine hits with equally satisfying non-food options. They provide guidance on whether to extend or end a fast when you've reached a milestone but feel like you could continue, emphasizing the importance of intention setting and building trust with yourself. Rounding out the episode, they discuss the practical considerations of maintaining a fasting practice while sick or on medication, including smart approaches to minimizing the disruption to your fasting schedule while supporting recovery.

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! - December 2024

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 30% 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, would you please tap on 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:

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!***

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

REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs!

In this landmark episode, Dr. Scott Watier and Tommy Welling analyze groundbreaking research that validates their core teaching principles about fasting effectiveness. The hosts examine two studies from the same research lab, comparing one-day versus two-day weekly fasting protocols. This shows that participants following the two-day approach experienced significantly greater visceral fat loss, while simultaneously reporting reduced hunger compared to traditional calorie restriction. They unpack the surprising finding that fasting participants consumed more calories while exercising less, yet achieved superior results, challenging simplified "calories in, calories out" theories. The research demonstrates how combining strategic fasting with protein pacing (prioritizing protein at 35% of intake) substantially improves fat-free mass retention while dramatically reducing dangerous belly fat. This provides listeners evidence-based validation for adopting a sustainable fasting lifestyle. This episode provides compelling scientific support for what the hosts have taught for years: that strategic fasting combined with mindful eating delivers superior weight loss results with less hunger and greater lifestyle flexibility than conventional approaches.

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! - December 2024

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 30% 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, would you please tap on 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://www.r2mprotocoldetox.com/wp-content/uploads/2023/09/Obesity-2022-Arciero.pdf

https://www.r2mprotocoldetox.com/wp-content/uploads/2023/09/2022_Arciero_et_al-Nutrition_Journal-2.pdf

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!***

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

REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs!

In this science-backed episode, Dr. Scott Watier and Tommy Welling analyze recent research from the Journal of Nature Communications revealing how intermittent fasting combined with protein pacing transforms gut health and metabolism in ways traditional calorie counting can't match. The hosts break down the surprising findings showing how fasting plus protein pacing creates a more diverse gut microbiome, increases fat-burning metabolites, and improves metabolic flexibility while reducing inflammation. They explore why fasting participants naturally increased their protein intake beyond recommendations and experienced greater reductions in visceral fat while maintaining muscle mass. This episode offers practical guidance on finding a sustainable macronutrient balance without extreme restrictions, making it easier to stick with healthy eating patterns long-term while enjoying better results than traditional dieting approaches.

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! - December 2024

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 30% 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, would you please tap on 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://www.r2mprotocoldetox.com/wp-content/uploads/2024/10/Nature-Communications-Journal.pdf

https://www.r2mprotocoldetox.com/wp-content/uploads/2023/10/Jama-Study.pdf

In this eye-opening episode, Dr. Scott Watier and Tommy Welling look at what science tells us about which type of fasting works best, diving into research that followed almost 10,000 people across 153 different studies. They share some exciting findings - like how alternate day fasting came out on top 82% of the time when measuring things like weight loss and blood sugar improvements. Plus, they unpack why people stick with fasting more often (up to 98% of the time!) compared to regular dieting (only 62-78%). The hosts break down what these numbers mean for everyday people trying to improve their health, and help listeners figure out which fasting approach might work best for their own lifestyle and goals. Whether you're new to fasting or looking to fine-tune your approach, this episode offers clear, science-backed guidance without getting too technical.

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! - December 2024

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 30% 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, would you please tap on 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://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-024-03716-1

In this comprehensive episode, Dr. Scott Watier and Tommy Welling analyze a new 2024 systematic review and meta-analysis exploring the effects of intermittent fasting on body composition and cardiometabolic health in individuals with prediabetes and type 2 diabetes. They dissect the research findings from 14 studies involving over 1,100 adults, highlighting significant improvements in body weight, glycemic control, and metabolic markers. The hosts provide critical insights into the study's methodology while offering practical applications for implementing fasting strategies effectively for blood sugar management. Their discussion bridges the gap between clinical research and real-world application, providing valuable guidance for those looking to improve their metabolic health through fasting.

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! - December 2024

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 30% 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, would you please tap on 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://pubmed.ncbi.nlm.nih.gov/38956175/

In this evidence-based episode, Dr. Scott Watier and Tommy Welling dive into a groundbreaking 2024 systematic review examining the synergistic effects of time-restricted eating and resistance training on body composition and metabolic health. They break down the research findings showing how combining these approaches leads to significant fat loss while preserving muscle mass, even in healthy-weight individuals. The hosts provide practical insights into implementing these strategies effectively, discussing optimal protein intake, training frequency, and fasting windows that produce results. This episode offers valuable guidance for anyone looking to optimize their body composition while maintaining strength and improving metabolic markers through time-restricted eating.

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! - December 2024

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 30% 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, would you please tap on 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://www.mdpi.com/2072-6643/16/18/3066

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!***

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

REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs!

In this comprehensive episode, Dr. Scott Watier and Tommy Welling dive deep into the science and practicality of long-term water fasts, addressing common misconceptions and examining recent research about their effectiveness. They provide crucial context around different fasting durations, from 24-hour fasts to extended 5-10 day protocols, while explaining how fasting needs differ between lean and overweight individuals. The hosts share valuable insights into gender-specific fasting considerations, including optimal timing for women based on their menstrual cycle, and outline practical strategies for successful extended fasting, from exercise modification to stress management. This episode delivers essential knowledge for anyone considering longer fasting protocols, while emphasizing the importance of personalization and strategic implementation.

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! - December 2024

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 30% 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, would you please tap on 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://today.uic.edu/water-fasts-can-help-you-lose-weight-but-you-might-gain-it-back-quickly/

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!***

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

REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs!

In this practical episode, Dr. Scott Watier and Tommy Welling address the common challenges of returning to fasting after the holiday season, providing actionable strategies for regaining momentum and achieving consistent results. They tackle listener questions about breaking through the 24-hour fasting plateau, offering a strategic approach to extending fasting windows while maintaining sustainable practices. The hosts dive deep into the science behind feeling cold during fasting, explaining the metabolic adaptations taking place and providing practical solutions for managing temperature changes. They round out the episode by addressing protein optimization and the role of autophagy in skin health during weight loss, delivering valuable insights for those seeking to maintain their fasting lifestyle long-term.

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! - December 2024

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 30% 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, would you please tap on 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!

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!***

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

REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs!

In this illuminating episode, Dr. Scott Watier and Tommy Welling explore the critical connection between brain fog and metabolic health, revealing how blood sugar dysregulation can significantly impact cognitive function. They break down the various manifestations of brain fog, from difficulty concentrating to mental fatigue, and explain how fasting can be a powerful tool for improving mental clarity. Drawing from both scientific research and personal experience, they provide practical strategies for using fasting to optimize brain function and reduce cognitive decline risks, while offering hope to those struggling with persistent mental fog.

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! - December 2024

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 30% 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, would you please tap on 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: