Fasting is beneficial for most people. But if some is good, is more better? Today I'll share some key questions and real life examples to help you decide how much fasting would make sense for you. Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  Show notes and resources:  https://fastingwell.com/episode39/

Today I explain several advantages and disadvantages of the intermittent fasting lifestyle.  I also share some resources and tips to help you avoid common pitfalls related to fasting. Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  Get my “Easy Fasting Guide” here: https://fastingwell.com/get-my-easy-fasting-guide/  Show notes and resources:  https://fastingwell.com/episode38/

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/

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): ...

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...

I spent the past 2 months creating the fasting program designed just for you. It's called "Fasting Made Simple", and it shows you how to use fasting to improve your health, step-by-step from the very beginning. Like a roadmap, or a blueprint. In this episode I'll tell you what it's all about, so you can see if you're a good fit.    To celebrate the official course opening, right now it's $300 off until Thursday, September 29th. That's the biggest discount I'm ever going to run, so there's no...

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: ...

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 &...

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...

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...

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...

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/

Intermittent fasting and extended fasting are both easier when you eat the right kind of food beforehand. It prepares your body and helps you get a smooth start, and ultimately makes it easier to get all the way through your fast. Today I’ll explain what types of food I recommend eating before a short fast (like daily time-restricted eating), or a long fast (such as 24 hours or more).  My YouTube video on this topic:  https://youtu.be/XN6FQILUK44 Full show notes and resources: ...

A low carb diet can have a bunch of health benefits, but a lot of people aren't sure what to eat. To fix that, today I’ll share a variety of low carb food options you can mix and match on a ketogenic diet. I’ll share my personal approach to keto along with 3 specific meal combos that are highly versatile. I’ll also share some cooking tips to help you create easy and delicious keto meals (without using a bunch of processed ingredients)! Hope it helps! 47 Quick & Easy Keto Food Options: ...

The ketogenic diet has gotten really trendy in recent years, but most people who do it are just focused on weight loss. Today I'll explain why there's a lot more to keto than that, including several health benefits you can get by eating low carb high fat (LCHF). I’ll also cover how to get started with keto, and tips to be successful from the beginning with a low carb diet. This is basically keto for a total beginner. Easy Fasting Guide (includes a section on low-carb): ...

Dr. Nadia Pateguana joins me for a far-ranging conversation about women and fasting.  We cover common misconceptions, what health benefits women can expect from fasting, realistic weight loss expectations, improving body composition, tips for success, how to have the right mindset, your relationship with food, and other topics. We also cover polycystic ovary syndrome (PCOS), how it relates to fasting, and success stories Nadia has seen.  Full show notes and resources: ...

Many people are confused about dietary fat because we hear mixed messages from the media and the medical community. Does fat make you fat? Does saturated fat cause heart disease? Is there such a thing as healthy fats? Which are the best types of fat for your health, and which are the worst? What about cholesterol tests? Today I'll answer all those questions and more, and clear up a lot of the myths and misunderstandings around dietary fat. I believe having a clear understanding of fat will...

Alzheimer's is a devastating illness, and getting more and more common. Until recently, it was considered irreversible, but that’s starting to change. In this episode I’ll explain how fasting and a low-carb diet fit into Alzheimer’s treatment or prevention, and the type of results you could expect to see. This is based on a program developed by Dr. Dale Bredesen, a neurologist who’s been researching Alzheimer’s for several years. Dr. Bredesen and his team have been successful at preventing...

If you've ever gone on a diet to lose weight, you’ve heard you should eat fewer calories.  Today I'll explain why counting calories is a BAD idea, at least for most people.  It has various harmful effects, including a slower metabolism, muscle loss, and yo-yo dieting.  I’ll also explain exactly what you should do instead of counting calories:  Focus on the TYPE of food you're eating, and the TIMING (i.e. when and how often you eat).  If you get those two variables dialed in, typically...

I often tell people they need extra salt when they're fasting, but sometimes they ignore this advice. It’s understandable, because we’ve all been conditioned to fear salt (aka sodium). Today I’ll explain why getting enough salt / sodium is one of the biggest keys to make fasting smoother and easier, and why it can prevent various potential side effects. I’ll also explain how to get extra salt, and how much to use. Then I'll cover two more electrolytes that can be beneficial when you’re...

Wondering what you can drink when you’re fasting? I’ll share several options, including 3 categories:  Drinks that make fasting more difficult and should be avoided, drinks that are fairly neutral (or slightly beneficial), and drinks that make fasting easier. I'll also share some personal experience about drinks I’ve used over the years during fasts. Lastly, I’ll share some criteria you can use to decide if any drink is okay to use while you're fasting. Download my Dirty Fasting Cheat Sheet...

Dr. Ben Bikman heads the Diabetes Research Center at BYU, and literally wrote the book on insulin. His book, “Why We Get Sick”, explains the health impacts of having too much insulin, and what you can do about it. In this interview, we discuss how insulin resistance has become insanely common, and how it drives many modern health conditions, including type 2 diabetes, high blood pressure, dementia / Alzheimer's, polycystic ovary syndrome, and more. Dr. Bikman explains how to know if you have...

Today I explain various types of intermittent fasting. I also give several tips about choosing the best type of fasting for your individual circumstances. There are infinite versions of intermittent fasting, so I can’t cover all of them! But I tried to at least include all the common ones that you’ll hear about. I cover mini-fasts, time-restricted eating, the warrior diet, OMAD (one meal a day), eat stop eat, alternate-day fasting, and the 5:2 diet. I shared various personal experiences,...

What is hunger?  I suspect it’s different for each person.  Using mindfulness can help you understand your own version of hunger.  And knowing some practical strategies can help you reduce the amount of hunger you feel. In this episode I explain 2 primary things that I believe cause hunger.  Then I explain what you can do if you start to feel hungry when you’re fasting.  If you’re fasting and you feel hungry, the first step is to pay attention, or observe.  That’s called mindfulness.  When...