Episode #32

In this Fasting Q&A episode, Megan and Nadia answer your fasting questions:

1. I know you have mentioned chia seeds (in water) as a way to gently break your fast, but can I use chia seeds as a training wheel during a fast because they give a feeling of fullness? [07:25]

2. I do 18:6 daily and a 48 each week. It took much effort to get my gut health stabilised. I have completed a couple of 5-day fasts in the past, but now I am worried about what a 5-day fast does to the good guys in my gut. With no fibre coming in, how do they survive? I don’t want to compromise my good gut flora, but I’d like the benefits of autophagy and stem cell generation. [13:44]

3. I’ve been ADF’ing for 6 weeks. I typically fast 36hrs, only consuming plain water, salt, and 2-3 cups of black coffee. I am 46 and have had seven pregnancies. I have hardly lost any weight, only a couple pounds. What am I doing wrong? On my eating days, I eat 3 meals over 12hrs, lower carb but not keto, and add 2 Ts cream to my coffee those mornings. I mostly do not snack. I find it very hard to fast 42hrs. Would three 42-hr fasts be more effective than ADF with 36hr fasts? Does it take a while for results when peri-menopausal? [18:42] 

4. As someone “recovering” from PTSD, I have been taught skills and tricks to reduce cortisol and adrenaline. From a recent podcast I learnt that fasting increases these and I am now concerned that it may create effects counter to what I am trying to achieve to reduce PTSD symptoms. Have you had patients with a similar concern? Is there perhaps a difference in duration, or other helpful hormones released at the same time, to differentiate it from the perpetually elevated stress hormones after PTSD? [28:21] 

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Episode #31 

In today's episode, Megan and Nadia interview their colleague, Coach John. 

Listen in as Megan and Nadia chat about how they met John and his journey with:

• reversing type 2 diabetes
• losing 225 lbs weight and maintaining it for over 2 years
• looking 20 years younger but feeling FORTY years younger!

John tells us in detail how he started his journey, how he initially lost weight and got off all his medications for diabetes, hypertension, heartburn, and how he has kept his A1C normal since then. 

Also, find out what Coach John has been doing within TFM in regard to men’s health for our clients.

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Episode #30 

In this Fasting Q&A episode, Megan and Nadia answer your fasting questions:

1. I am a nurse, and I work night shift (7pm-7am). I usually follow a 20/4 IF eating schedule on my days off, but I’m struggling to figure out how to fast on my night shift schedule when I work 2-3 nights in a row. Do you have any suggestions for fasting and a night shift schedule? [01:06]

2. Does coffee with heavy whipping cream break a fast? [08:38]

3. What and how do you eat when doing a "fat fast”? Do you still recommend following TRE? [15:51] 

4. Most doctors will order fasting glucose and insulin, cortisol, and A1C to check for insulin resistance. Are there other markers (laboratory or clinical) to know if your IR is improving after, say, a year of fasting? [24:29] 

Have questions you want us to answer? Please email them to: [email protected]

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Episode #29

In today's episode, Megan and Nadia tackle the Hot Topic of Type 2 Diabetes with a very special guest, Wende, a member that has become a huge part of the TFM community. Listen to how Wende reversed her Type 2 Diabetes after struggling with it for over 40 years! 

Nadia and Megan talk to Wende about how she found TFM, got off insulin and ALL other diabetic meds, dropped her A1C, and lost weight. 

And for an extra special bonus, listen to how Wende has blown all her doctors away!

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Episode #28 

In today's episode, Megan and Nadia interview Dr. Melissa Hague, OBGYN. 

Listen in as Megan and Nadia speak to the expert on Women’s Health on the following controversial topics and myths:

• Is fasting “bad for women’s hormones”?
• Does fasting cause thyroid and adrenal damage?
• Should women eat higher carbs during the second phase of their cycle for progesterone production?
• Why should women with PCOS reverse this condition BEFORE getting pregnant in spite of abundant fertility treatment options?

You can connect with Melissa here:

https://wesleycarephysicians.com/locations/heartland-womens-group/

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Episode #27 

In this Fasting Q&A episode, Megan and Nadia answer your fasting questions:

1. I’ve heard Dr. Fung say to skip breakfast, but recently in one of Dr. Nadia’s groups, I heard her recommend early time-restricted eating. Could you clarify this for me? [00:47]

2. This coming February I will have been fasting for two years. I fast 18 hours a day and exercise almost daily. I have hit the world's biggest plateau the last 6 months and just cannot lose any more inches/fat/weight. I'm definitely becoming more toned, but I'm not really getting smaller. I'm wondering if I'm at my body's resting weight or if I need to shake things up with my eating? I eat very balanced meals with protein, carbs and veggies. I could probably stand to NOT eat a cookie here or there. Since listening to your podcast, I have been sprinkling in one 24-hour fast a week and this week I am aiming for two 24-hour fasts. [08:26]

3.  I've been fasting for a couple of months. I have read a lot about the fasting cycle with the menstrual cycle and I have heard you say it's easier to do longer fasts in the first week of the menstrual cycle. That's actually what I'm doing - three 36 or 42-hour fasts in my first week. The rest of my cycle I do 18-hour fasts and only 12-hour fasts in my 4th week. With that «protocol» I have lost 20 pounds in 3 months, but should I limit those longer fast to the first week of my cycle? [14:13] 

4. How much does gluconeogenesis/the dawn phenomenon impact blood sugars early in the morning? A family member who is fasting and is type 2 diabetic has blood sugars of 150 or so at 6am but 95 later in the morning during a fast. I suspect the dawn phenomenon but I have no idea how much it could impact someone’s blood sugars. [20:20] 

Episode Links

Dr. Jason Fung’s article: The Critical Importance of Meal Timing

https://blog.thefastingmethod.com/the-critical-importance-of-meal-timing-for-weight-loss/

Have questions you want us to answer? Please email them to: [email protected]

Episode #26 

In this Fasting Q&A episode, Megan and Nadia answer your fasting questions:

1. Does fasting for fat loss still require a caloric deficit? [01:08]

2. I've had success eating keto (traditional) with IF, and I've had success with a vegan diet (not keto) until I started relying too much on carbs like beans, rice, and potatoes. Do you think a vegan keto diet is a realistic way to eat while incorporating IF? [09:01]

3. I’ve heard a few acronyms that I don’t recognize: PCOS, CGM and IBS (although IBS is more common and not specific to fasting). For those used to fasting and the TFM Community discussions, these are common terms. However, I believe that those not versed would be left wondering about them and possibly looking them up. I know I had to look up PCOS when I first heard it. [13:56] 

4. I’m confused about which cooking oils are inflammatory and why. Can you please address this? [20:48] 

Episode Links

Sam Feltham’s 5000 calorie trials:

http://live.smashthefat.com/why-i-didnt-get-fat/

Have questions you want us to answer? Please email them to: [email protected]

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

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Episode #25 

In this Fasting Q&A episode, Megan and Nadia answer your fasting questions:

1. I have been fasting on and off for years and had moments of great weight-loss success, but it seems like as soon as I stop I put the weight back on, regardless of how well I'm eating. Am I just fated to have to continue fasting forever to keep my weight down? [00:40]

2. My doctor wants me to start taking metformin, but I would like to incorporate fasting to bring down my A1C which is currently 7.1%. What are the benefits (if any) of using metformin for someone who is just starting on their fasting journey? Can you even take metformin on fasting days? [06:24]

3. Every fast is different. Why is that? I have been experiencing

euphoria and loads of energy while fasting, and fasting has been

wonderful. I have also been down, tired, and with no energy while

fasting. I'm thinking that the answer could have something to do with

water and electrolytes. What can I do to optimize the fast

and feel euphoric more often? [16:10] 

4. Have you ever had someone gain weight while fasting? Are there common mistakes that people make if this is the case? [22:01] 

Sign up for Nadia’s Masterclass here:

https://www.thefastingmethod.com/programs/masterclasses

Have questions you want us to answer? Please email them to: [email protected]

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Episode #24 

In today's episode, Megan and Nadia tackle the topic of Weight Loss. 

Some of the topics covered are:

• TRE (Time Restricted Eating)
• Therapeutic fasting: “Fasting is NOT a diet, it is a therapy that you must commit to if you’re looking for reversal of disease or weight loss”
• Therapeutic ranges of fasting, 24h, 36h, 42h, 48h
• Weight-loss journeys - Men vs Women 
• How much weight do you lose during a fast?
• Body Composition vs Weight Loss
• Biggest Fasting and Eating Mistakes

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Episode #23 

In this Fasting Q&A episode, Megan and Nadia answer your fasting questions:

1. You say not to nurse coffee that contains cream.  Is it OK to nurse a cup of black coffee or hot tea (without caffeine in it) during your  fast? [02:20]

2. During the week before menstruation should I not fast at all? I would love a guide that gives a general idea of what types of fasting are recommended related to where a woman is in her cycle, keeping hormones in mind? [10:47]

3. I decided to do time-restricted eating for life and it's working for me, but I don't understand why it's working for me? [20:03] 

4. Is resistance training in a fasted state, specifically longer fasts of 72 hours, a waste of time when there’s no intake of protein before and after sessions to trigger muscle protein synthesis? [27:55] 

Have questions you want us to answer? Please email them to: [email protected]

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

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LINKS:

Blog posts about exercise and fasting:

https://blog.thefastingmethod.com/category/exercise/