The Fasting Method Podcast

Episode #203 In this week's episode, Megan and Terri are joined by a very special guest, Ben Azadi, to talk about his new book Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones, and Burn Fat.  They share their focus on the root causes and ways to resolve metabolic issues that underly so many health concerns and obesity.   Preorder Ben’s book via this page to get his FREE Metabolic Health Course plus exclusive guest interviews (inc. Megan Ramos and Dr. Fung): https://www.ketokamp.com/free-course   Ben’s Links Website: www.benazadi.com Instagram: https://www.instagram.com/thebenazadi LinkedIn: https://www.linkedin.com/in/benazadi/ Facebook: https://www.facebook.com/thebenazadi YouTube: https://www.youtube.com/ketokamp TikTok: https://www.tiktok.com/@thebenazadi Podcast (Metabolic Freedom): https://podcasts.apple.com/us/podcast/metabolic-freedom-with-ben-azadi/id1470779784   Summary Timestamps 00:00 Intro 02:52 US Studies about Metabolic Health 04:07 Metabolic Freedom - Book Summary 07:21 Who Ben’s Book is for 09:38 The Importance of Mindset 12:18 Psycho-Cybernetics 15:05 The Problems with Being a Sugar Burner 15:50 The Role of Insulin 17:00 Fasting Insulin and A1C Blood Tests 22:27 Simple Tips 24:34 One Tweak a Week 28:35 Obesogens 30:00 Diabetogens 30:51 Microplastics 33:11 Metabolic Rate 33:56 Fasting 40:10 Free Course + Interviews     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 Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Join our FREE Facebook Group: https://bit.ly/TFMNetwork   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 #202 In this Fasting Q&A episode, hosted by Coach Lisa Chance, Dr. Jason Fung answers questions from the TFM Community: I’m curious if TFM intends or would consider a ‘fasting-mimicking protocol’ to be published for its members, possibly a TFM Quick Guide? [01:22] When I fast I find that I have trouble falling and staying asleep. Is it the hunger increasing my cortisol or the effect of ketones? What are your thoughts on valerian or kava tea to help with fasting insomnia? [02:54] What’s the latest research on autophagy? [05:12]  What does research say about the relationship between the HDL/Triglycerides ratio and high coronary calcium scores? And, in general, what does the scientific literature say about potential interactions between statins and fasting regimens? [07:00]  There is a hormonal cascade where our sex hormones are made from cholesterol. We know from member stories that female hormones become balanced on alternate day fasting regimen. In those success cases, how does alternate-day fasting affect the hormonal cascade so that it starts working properly again? [12:59] I was recently reading research that suggests that moderate weight gain during menopause, particularly in lean women, may offer a degree of protection against cardiovascular disease, due to the increased production of adipose-tissue-derived estrogen, which can partially compensate for the decline in ovarian estrogen levels following menopause. What are your thoughts on this? [15:27] Why might weight loss stall during a multi-day fast, even when following an extended-fasting protocol with proper hydration, electrolytes, and exercise? What factors could influence the rate of weight loss, and how can one determine if adjustments are needed? [19:02] Is there a problem with lowering metabolic rate during fasting? Do I need to worry about this? [21:13] The RR interval typically refers to the time between consecutive R waves in an electrocardiogram (ECG/EKG) and is a fundamental measurement in heart rate variability (HRV). Has the RR interval been studied in diagnosing gastroparesis, specifically for diabetes? [24:51]   LINKS Cholesterol Ratio Calculator https://www.omnicalculator.com/health/cholesterol-ratio Longevity Summit video with Cynthia Thurlow on Dr. Fung’s YouTube channel. A Conversation with Cynthia Thurlow | Jason Fung https://youtu.be/YeELPeaQEFg?si=88JJWDzyzjDPGK76   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   LAST CHANCE to Sign Up for the Self-Sabotage Workshop with Dr. Terri Lance 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 Instagram https://www.instagram.com/fastingmethod/ Facebook Page https://www.facebook.com/TheFastingMethod Join our FREE Facebook Group  https://bit.ly/TFMNetwork   00:00 Intro 01:22 Fasting-Mimicking Diet Quick Guide? 02:54 Fasting and Insomnia 05:12 Latest Research on Autophagy 07:00 HDL/Trigs Ratio and high CAC Score 11:40 ADF and Balancing Female Sex Hormones 14:09 Weight Gain Protective in Perimenopause? 17:44 Weight-Loss Stalls During Multi-Day Fasts 19:55 Low/High Metabolic Rate 23:33 Heart rate Variability   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 #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: 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] 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] 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]  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: Is the transition from peri-menopause to post-menopause without using HRT easier if you are eating holistically and lowering insulin? [01:52] 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] 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]  Are there any special tricks or accommodations that I need to include in my fasting schedule when I have thyroid issues? [11:04]  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] 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] 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.