The FastingWell Podcast

Most supplements are overrated, but some are worthwhile. Today I'll break down why most of them are not really necessary, and potentially harmful. I'll also share a list of supplements I personally use, as well as the potential benefits of each of these vitamins, minerals, etc. If you want to see any specific brands I mentioned, check out the list below.

List of supplements I use:  https://fastingwell.com/supplements/

Show notes and resources:  https://fastingwell.com/episode37/

Complete meal shakes (HLTH Code) formulated by Dr. Bikman:  https://fastingwell.com/shakes  (Use code FASTINGWELL for 15% off your order)

This may seem like a rhetorical question to some people. But it’s not. ;)  Today I'll explain how most people think about exercise and weight loss, and then I’ll explain what I think is a more accurate and nuanced way to look at it. Exercise is definitely beneficial for your health, but it may not be all it's cracked up to be when it comes to fat loss / weight loss.

YouTube video on same topic:  https://youtu.be/XB7EP9lPy_E   

Fasting for Fatty Liver (blog post):  https://fastingwell.com/fatty-liver-fasting/ 

Full show notes and resources:  https://fastingwell.com/episode36/

I’ve been working as a PA (similar to a doctor) in various emergency rooms since 2014. In this episode I'll talk about 17 common medical problems that bring people to the emergency room, and how these diseases very possibly could be prevented (at least in a fair percentage of cases) through intermittent fasting, extended fasting, or other nutrition changes.

YouTube version:  https://youtu.be/6Ur5mr2yAuM 

Full show notes and resources:  https://fastingwell.com/episode35/

Karen Finn is a health and fitness coach based in London. Her main focus is on helping women use fasting to reduce menopause symptoms and improve their health. Karen shares a lot of valuable tips about intermittent fasting and menopause, including how fasting can alleviate menopause symptoms, and how to approach fasting during and after menopause. We jumped around a little bit, so check out the timestamps below. And the cadence of this episode is a bit slow at times, so you may want to turn up the speed.

Major topics we covered:  

Karen’s background / story (2:01) // Does fasting helps with menopause symptoms? (4:10) // How Karen discovered IF (7:47) // What is menopause? (12:42) // Fitness challenges w/ menopause (15:37) // Karen’s experiences as a health coach (19:22) // How to approach fasting during/after menopause (23:40) // Fasting before vs after menopause (31:42) // Success stories (35:56) // Weight loss (42:59) // Final tips (44:11)  

Full show notes and resources:  https://fastingwell.com/episode34/

YouTube version:  https://www.youtube.com/watch?v=iVYvwm2R9_s

Today I'll explain what to eat after an extended fast of about 3 days or more. I'll talk about what happens in the body during a prolonged fast, a few key principles to keep in mind when breaking your fast, and several specific foods that can be good options when breaking a long fast.   

Blog version:  https://fastingwell.com/what-to-eat-after-fasting/ 

YouTube version:  https://youtu.be/GMMBPqwSTOY   

Don’t forget to subscribe to my YouTube channel! :) 

Full show notes and resources:  https://fastingwell.com/episode33/

Intermittent fasting may be more difficult during certain parts of the menstrual cycle. That's mainly because of hormone fluctuations, including estrogen and progesterone. Today I'll give an overview of how that works, as well as various tips for fasting during the menstrual cycle. This includes multiple options for what to do during the 2nd half of the cycle when fasting can become more difficult. I’ll also explain what to do if you don’t have a regular period. 

Blog post about women & fasting:  https://fastingwell.com/intermittent-fasting-women/

YouTube Playlist on women & fasting:  https://youtube.com/playlist?list=PLwJAJnyj4ISSYuS4a1UGXeDOEqet1VxGz

Full show notes and resources:  https://fastingwell.com/episode32/

High blood pressure is very common, affecting about half of adults in the United States. Only a small minority of people with high blood pressure have it “under control”. The typical treatment for hypertension / high blood pressure involves medications, which may work but can also have various side effects. Intermittent fasting for high blood pressure often helps, and may even cure it, for reasons I explain in the podcast. Other lifestyle improvements (including nutrition, sleep, stress management, sauna, etc) in combination with fasting give you an even better chance of fixing high blood pressure. Specifically, low-carb / keto often helps by improving insulin sensitivity. When the time comes, work with your doctor to reduce the dose of your blood pressure medication. 

Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist/

Full show notes and resources:  https://fastingwell.com/episode31/

Most people try to do too much too soon when they first try intermittent fasting. Just like a new year's resolution, they quickly get overwhelmed and give up. Instead, it's best to ease into it gradually, so you can learn, adapt, and get some practice while you’re only a little outside your comfort zone. Then take it one step at a time, be consistent for a while, and celebrate small wins along the way. If you take that approach, fasting will be really easy at the beginning, and even be pretty easy later on--because you’ll always be just one step outside your comfort zone. In the meantime, you'll get the experience and the practice to know how to deal with it. Ultimately, you'll be a lot more likely to have sustained success and reach your health goals with this gradual, easy approach. 

Easy Fasting Guide:  https://fastingwell.com/get-my-easy-fasting-guide/

No Snacking Challenge:  https://fastingwell.com/join-no-snacking-challenge/

Full show notes and resources:  https://fastingwell.com/episode30/

Gin Stephens is a prolific author of several books about intermittent fasting, including the best-seller “Fast. Feast. Repeat.”  She also has a podcast, a blog, and a thriving fasting community.  Today she was kind enough to join me for a far-ranging discussion about intermittent fasting.  Unfortunately, there was a technical glitch and my voice sounds fuzzy.  But when Gin is talking the audio is just fine, so feel free to focus on those sections.  Timestamps are below so you can easily jump to specific topics! 

TIMESTAMPS:   

Gin’s intermittent fasting journey (4:01) // Gin’s approach to IF, & being flexible (10:22) // Why Gin recommends “clean” fasting (14:38) // Dealing with family / friends when you fast (26:28) // Family events & other special occasions (35:08) // Should you weigh yourself every day? (45:51)   

YouTube Version of this interview:  https://youtu.be/wYHR-Z099fo  

Full show notes and resources:  https://fastingwell.com/episode29/  

Fasting at work has a variety of benefits. Of course, there are health benefits, but I’ve found there are several other advantages as well. Today I'll share my own experience fasting at work, my evolution from short fasts to longer fasts, and some tips to help you be successful if you want to try fasting at work.

Related blog post (about fasting while working in the ER):  https://fastingwell.com/fasting-while-working/

Full show notes and resources:  https://fastingwell.com/episode28/