A clear, practical conversation about why the fundamentals of fasting matter at every stage of the journey.

Episode #238

🎙️ You don't need intensity to make progress — you need the right foundation.

Terri and Bethany revisit the core skills that support every fasting protocol, from TRE to therapeutic fasting, and explain why going "back to basics" is often the exact way forward. Through analogies, real client examples, and grounded coaching, this episode helps you understand how to build (and rebuild) your fasting framework with confidence.

👉 What you'll learn:

• Why foundations matter no matter how long you've been fasting
• What happens when you skip the fundamentals
• How to build your "fasting house" — foundation, frame, structure
• Why TRE and food choices come before longer fasts
• The power of holding patterns, scaffolding, and dialing intensity up/down
• How to recover after setbacks without punishment
• Why returning to basics is not failure but wise self-coaching

Terri and Bethany revisit one of the most important themes in fasting: strong foundations. They break down why the fundamentals matter, how to build a fasting framework that actually works, and how to return to your basics when you feel stuck, overwhelmed, or off track. This episode is grounding, practical, and full of memorable analogies to help you find clarity in your fasting journey.

📝 The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/

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💛 Want support applying these fundamentals in real life? Join The Fasting Method Community today. https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 — Introduction

00:35 — Why the end of the year is a perfect time to revisit foundations

02:20 — The "house" analogy: foundation, frame, structure

03:53 — Why people try to skip ahead (and what it costs them)

05:19 — Eating habits as the foundation

07:11 — TRE as the frame that holds everything together

08:59 — How and when to dial fasting intensity up or down

10:07 — Why fundamentals matter during holidays, stress, or life changes

12:02 — The holding pattern and scaffolding analogies

13:12 — Why jumping into long fasts rarely solves the real problem

14:19 — Recovery without punishment: rebuilding instead of correcting

15:22 — How to get unstuck when progress slows

17:24 — Why going "back to basics" is not going backwards

20:37 — The long-haul mindset and what true consistency looks like

22:19 — Final encouragement for anyone feeling lost or overwhelmed

⚠️ Disclaimer

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.

The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.