Episode #201

In this week's episode, Terri is joined by TFM Community member, Dave Mitchell, who shares his journey through significant weight loss and improving his metabolic markers by using therapeutic fasting and changing his dietary approach.

Sign Up to the Self-Sabotage Workshop here:

https://www.thefastingmethod.com/masterclasses-and-live-workshops-2025/#Self2

Discount Code - PODCAST10

Summary Timestamps

00:00 Intro

02:02 Dave’s journey with weight loss and type two diabetes

04:44 Dave’s turning point and finding his WHY

07:42 Dave discovers Dr. Fung and TFM, switches to carnivore and TRE

08:50 Self-Sabotage Workshop promotion

10:07 Dave’s progression from TRE to extended fasts

11:02 Dave’s fantastic results

12:06 The value Dave gets from the TFM Community

13:06 Why Dave has invested in some coaching at maintenance

16:30 How Dave curbed his cravings

18:24 Mindful eating and plating

21:03 Giving it time and celebrating the small wins

22:36 Response from doctors to Dave’s biomarkers

25:22 Navigating lifestyle changes with a partner who eats differently

30:33 Dave’s top tip

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Connect With Us

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.

Episode #200

In this week's episode, Terri shares three common self-sabotage patterns that she sees most frequently when it comes to making progress in our fasting and healthy-eating journeys for weight loss and healing.

Summary Timestamps:

00:00 Intro

01:40 Definition of self-sabotage

02:31 Three common examples of self-sabotage

03:19 AND

06:01 WHILE

11:18 DOSE

18:15 Self-Sabotage Workshop

Sign Up to the Self-Sabotage Workshop here:

https://www.thefastingmethod.com/masterclasses-and-live-workshops-2025/#Self2

Discount Code - PODCAST10

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Connect with us:

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.

Episode #199

In this Fasting Q&A episode, Megan Ramos answers some of your fasting questions:

1. I’ve heard Dr Fung mention that he doesn’t recommend fasting for people with a BMI under 20. My BMI is under 20. I’ve recently lowered my A1C from 6.2 to 5.5 but would like to lower it further or at least maintain it. Would IF or OMAD be OK to do? (Beth from North Carolina) [01:40]
2. I have been doing some therapeutic fasting to address my PCOS and hopefully get my period back. Do you have any recommendations for a preconception plan for fasting and nutrition? Is there anything else I should be doing before TTC? How will I know when my body is healthy enough? [10:12]
3. Can you wreck your thyroid by fasting too much? Or is this not true and you can heal it with fasting? Mine was subclinical hypo but returned to normal when I stopped fasting, without meds. I am back to ADF now because I love fasting so much! (Miggy from The Netherlands) [20:46] 
4. I’ve been on a night shift schedule at the hospital for the last 30 years working 7pm to 7am. I’d love to know the ins and outs of how to stay as healthy as possible on nights and the best way to fast with that schedule. (Suzy from South Carolina) [26:37]

Please Submit Your Questions here: https://bit.ly/TFMPodcastQs

Sign Up to the Self-Sabotage Workshop here:

https://www.thefastingmethod.com/masterclasses-and-live-workshops-2025/#Self2

Discount Code - PODCAST10

Transcripts of all episodes are available at www.thefastingmethod.com on the Podcast page.

Connect with us:

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

Chapters

00:00 Intro

01:40 Can I fast with a low BMI?

10:12 Healing PCOS and the Best Preconception Plan

20:46 Does Fasting Wreck Your Thyroid?

26:37 How Best to Eat and Fast for Night Shifts

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.

Episode #198

In this week's episode, Terri is joined by Coach Heather for an energized conversation about prioritizing your goals, your health, and, most importantly, YOURSELF!

Sign Up to the Self-Sabotage Workshop here:

https://www.thefastingmethod.com/masterclasses-and-live-workshops-2025/#Self2

Discount Code - PODCAST10

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

Summary Timestamps:

00:00 Intro

02:21 The reticular activating system

03:54 Prioritizing daily steps for the small (but important) wins

05:58 Reaching your goals vs maintaining them

06:47 There’s no finishing line to improving your health

09:01 Sleep apnea

09:52 Running, the importance of starting where you are, and identity 

12:54 What we can learn from Ramadan and Lent

15:07 Making vs holding a commitment

16:29 Are you prioritizing yourself?

17:32 Self-care is not selfish

18:59 Helping you to heal yourself

21:13 What is not prioritizing your health really costing you?

22:46 How Heather’s investment in herself has paid off

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.

Episode #197

In this Fasting Q&A episode, hosted by Coach Lisa Chance, Dr. Jason Fung answers questions from the TFM Community:

1. Is the transition from peri-menopause to post-menopause without using HRT easier if you are eating holistically and lowering insulin? [01:52]
2. I’ve just joined the TFM Community and feel like my learning curve is vertical! Should I learn the science behind it all first and then start with TRE, moving onto some 24s before joining a coaching group, and then dive into therapeutic fasting, or would it be better to join a coaching group from the start? [04:47]
3. I read that it is difficult to avoid loose skin using autophagy when you have gained and lost weight repeatedly. Is this true? [08:18] 
4. Are there any special tricks or accommodations that I need to include in my fasting schedule when I have thyroid issues? [11:04] 
5. I've read your blog post about who should avoid fat bombs, but how does that apply to a fat fast? How many grams of fat should we be eating per meal, per day on a fat fast? [14:27]
6. Last summer, my DEXA scans went from osteopenia to osteoporosis. Since then, I’ve been weight training two to three times a week. What is the best way to fit my workouts in around my fasting schedules? [20:46]
7. Which fasting protocols would you recommend for the last 5% of a weight-loss goal? [25:21]

Please note that you need to be a member of the TFM Community to submit questions to the Q&A webinars with Dr. Fung but you can submit questions to our regular Q&A episodes here: https://bit.ly/TFMPodcastQs

Transcripts of all episodes are available at www.thefastingmethod.com on the Podcast page.

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

Chapters:

00:00 Disclaimer

01:52 Peri to Post-Menopause Transition

04:47 Best Way to Start Fasting

08:18 Avoiding Loose Skin

11:04 Fasting with Thyroid Issues 

14:27 Fat Bombs vs Fat Fasts

20:46 Osteoporosis

25:21 Losing the Last 5%

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.

Episode #196

In this week's episode, Coach Bethany gets to talk with Melanie Bugg, a client who shares her health and weight-loss journey.

Summary Timestamps:

• Melanie's journey with fasting and weight loss, and became aware of Dr. Fung's work on fasting. (01:51)  
• Success with weight loss but regain the following year due to lifestyle changes. (04:54)   
• Coaching with Bethany to get back on track. (07:13)
• Analogy about ‘good/bad’ mentality when it comes to fasting and diet. (09:15)
• How Melanie lost 61 pounds. (11:14)
• The importance of a positive mindset around food and fasting, and avoiding the ‘good/bad’ mentality. (14:35)
• How meal prepping and having go-to, default meals helped Melanie stay on track, even when cooking different meals for her son. (17:14)
• Melanie’s top tip for navigating social situations. (21:16)

Chapters:

00:00 Disclaimer

01:51 Melanie’s weight-loss and fasting journey

04:54 Successful weight loss followed by regain

07:13 Coaching to get back on track

09:15 Analogy about ‘good/bad’ mentality

11:14 61-pound weight loss!

14:35 Importance of a positive mindset

17:14 Meal prepping

21:16 Tip for navigating social situations

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.

Episode #195

In this week's episode, Terri and Coach Lisa discuss successfully integrating fasting and a plant based dietary approach.

Summary Timestamps:

• The different types of plant-based diets. (03:19)
• The importance of finding the right plant-based diet that works for you. There is no one-size-fits-all approach. (05:37)
• Lisa’s experience with plant-based diet and fasting. (07:34)
• Tips for transitioning to a plant-based diet. (10:35)
• The benefits of resistant starch. (15:35)
• Protein sources. (22:23)
• The importance of listening to your body and finding a plant-based approach that supports overall health and well-being, rather than strictly adhering to a set of rules. (28:16)

LINKS & RESOURCES

BOOKS

Ketotarian by Will Cole

Plant-Forward Keto by Liz Macdowell (also Vegan Keto)

Oh She Glows by Angela Liddon (OSG Every Day, For Dinner)

Jazzy Vegetarian by Laura Theodore  (Vegan-ease, Easy vegan Home Cooking)

Metabolical by Robert Lustig

TFM PODCAST EPISODES

#153 Member Transformation: Fredric Isler

https://www.thefastingmethod.com/member-transformation-fredric-isler/

#37 Fasting Q&A: Resistant Starch, Starting Protocol, Weight Loss, and Protein

https://www.thefastingmethod.com/fasting-qa-resistant-starch-starting-protocol-weight-loss-and-protein/

VIDEOS

Jason Fung (YouTube) Changing Fast Carbs to Slow Carbs for Weight Loss

https://www.youtube.com/watch?v=09ScTa4CTW0&t=3s

Chapters:

00:00 Disclaimer

03:19 Types of plant-based diet

05:37 Finding the right approach for you

07:34 Lisa’s experience

10:35 Tips for switching to plant-based

15:35 Resistant starch

22:23 Plant-based protein sources

28:16 Listening to your body

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.

Episode #194

In this week's episode, Terri and Coach Heather talk about how so often people struggle to achieve their health and weight-loss goals because they maintain an underlying expectation of perfectionism. 

They share how perfectionism may present in the fasting and nutritional efforts you are engaging and encourage more realistic expectations. 

Summary Timestamps:

• Being a beginner means accepting that progress will be messy and imperfect, and that's okay. (02:53)
• Don’t rush through fasting and lifestyle changes, setting unrealistic expectations and timelines. (04:19)
• The challenge of not reaching goals is more a problem of not finishing than not starting. (08:21)
• The problem with streaks (13:32)
• Two strategies to combat perfectionism. (15:59) 
• Embracing the fact that change takes time and being willing to be ‘messy’ along the way is important for long-term success, and celebrating small wins and progress, rather than focusing on perfection, is key to building sustainable habits. (22:42)

Chapters:

00:00 Disclaimer

02:53 Embracing imperfection

04:19 Don’t rush it!

08:21 Why we often fail to reach goals

13:32 The problem with streaks

15:59 Two strategies to combat perfectionism

22:42 Key ways to achieve long-term success

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.

Episode #193

In this Fasting Q&A episode, hosted by Coach Lisa Chance, Dr. Jason Fung answers questions from the TFM Community:

1. Are home-made smoothies and protein drinks helpful or detrimental as meal replacement when trying to lose weight or reverse type two diabetes? If so, what kind would you recommend? (05:14)
2. Is it acceptable for someone 4’10” to eat 0.6 grams of protein per kilogram instead of TFM’s recommended 0.8-1.2 gram, since they are so petite? (08:32)
3. How does iodine intake and storage work in the body from a scientific perspective? Since iodine is water soluble, what is known about how long the body can maintain adequate iodine levels between dietary intake? Are there any established research findings about the need for iodine during different eating patterns, such as an extended fast? (12:02) 
4. Will consistently high uric acid levels from fasting adversely affect my health even if I don't have symptoms of hyperuricemia? (14:08) 
5. I believe you addressed this at the time Dr. Peter Attia was a guest on Thomas DeLauer’s YouTube channel, but I can’t remember which one of our podcasts that was. Wasn’t he cautioning about extended fasts and muscle loss for people who were already in great shape - “shredded” if you will? Don’t you quickly regain any muscle lost once you start eating nutrient-dense food again? (15:21)
6. Is there more autophagy happening during exercise or fasting? (21:17)
7. What is the best fasting regime for someone with a low BMI but who has non-alcoholic fatty liver disease? How long should alternate-day fasting (just started two 42-48 hour fasts a week) combined with a whole-food, low-carb diet continue? (23:46)
8. What are your thoughts on fasting while taking ADHD medication? (25:04)
9. Do you have any recommendations for a diet that will starve or kill cancer? (26:23)
10. How long does it take to reverse insulin resistance while doing fasting and low-carb and how do you know when you have? (27:42)

Please note that you need to be a member of the TFM Community to submit questions to the Q&A webinars with Dr. Fung but you can submit questions to our regular Q&A episodes here: https://bit.ly/TFMPodcastQs

LINKS

The two videos from the Fasting & Longevity Summit mentioned in this episode can be found here:

Dr Ben Bikman - https://youtu.be/3GKiT2Ihek8?si=IHDMFHN3xpp4sEIf

Dr Brian Lenzkes - https://youtu.be/Qqi8sumxGZY?si=p2QvYcCIjnk_vDLC

CHAPTERS:

00:00 Disclaimer

05:14 Smoothies as meal replacements

08:32 Protein allowance

12:02 Iodine intake

14:08 High uric acid levels

15:21 Muscle loss

21:17 Autophagy from exercise vs fasting

23:46 ADF for low BMI and NAFLD

25:04 Fasting while on ADHD medication

26:23 Diet to starve/kill cancer

27:42 How long to reverse insulin resistance

Transcripts of all episodes are available at www.thefastingmethod.com on the Podcast page.

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.

Episode #192

In this week's episode, Terri shares two mindset shifts that you can experience in your journey. First, she talks about the common question of whether "this ever gets easier". Then she discusses reframing the steps you take in the journey as self-care, even when they aren't easy or fun or what you are used to doing.

Summary Timestamps:

• Does it ever get easier to fast? (01:45)
• Terri’s experience. (03:42)
• Everyone’s experience varies. (04:31)
• Does it ever get easier to make healthier food choices? (06:02)
• Finding foods that work well for your body. (06:23)
• Terri’s experience of giving up sugar. (07:36)
• How things feel different and get easier over time but to expect to still think about it sometimes. (10:48)
• The concept of self-care and how it relates to healthy habits. (12:49)
• Confusing ‘comfort foods’ with self-care. (15:20)
• Reframing self-care. (18:47)
• What do you do every day that is self-care? (21:19)

Chapters:

00:00 Disclaimer

02:03 Does fasting ever get easier?

06:04 Does making food-choice changes get easier?

12:49 The importance of self-care.

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.