The Fasting Method Podcast

Sometimes the most powerful tool isn't doing more—it's pausing before you react.
Episode #263
🎙️ In this episode, Coach Lisa Chance and Coach Jamie Cipriani explore why meditation and breathing exercises can have such a profound impact on stress, decision-making, metabolic health, and everyday life.
They discuss simple breathing practices, common misconceptions about meditation, the science behind the pause between stimulus and response, and how mindfulness can help us become less reactive and more intentional.
Whether you've never meditated before or have convinced yourself you're "bad at it," this conversation offers practical ways to make breathing and meditation part of your day—without adding another complicated task to your routine.
👉 What you'll learn:
• How breathing helps regulate the nervous system
• Why stress management supports metabolic health
• The science behind Viktor Frankl's famous "pause"
• How meditation changes your response to triggers
• Why most people think they're bad at meditation
• Simple breathing exercises you can use anywhere
• How habit stacking makes meditation easier to maintain
• The benefits of morning and evening meditation practices
⏱️ Timestamps
00:00 — What meditation really is
00:25 — Introduction: meditation, breathing, and the power of the pause
00:52 — Why meditation matters for metabolic health
01:40 — How breathing helps regulate the nervous system
03:19 — Jamie's simple three-breath practice
05:07 — Using breathing before meals
05:51 — Why breathing shouldn't only happen during crises
06:28 — The importance of taking a pause during the day
07:08 — Habit stacking breathing practices
07:58 — Doorknob breathing and mindful eating
09:19 — What if your brain still wants the food?
10:32 — Why meditation is called a practice
11:06 — Viktor Frankl and the power of the pause
11:27 — The science behind stimulus and response
12:43 — How meditation changes the brain
13:52 — Why meditation helps us become less reactive
14:23 — "I can't meditate" — common myths explained
15:56 — Why thoughts during meditation are normal
17:35 — The biggest reason people quit meditating
18:28 — There's no such thing as bad meditation
19:07 — What if you fall asleep during meditation?
20:25 — Should you breathe through your nose or mouth?
22:06 — The real benefits happen outside the meditation session
23:08 — Stress, health, and why meditation matters
24:33 — Morning and evening meditation bookends
27:24 — Letting go through breathwork
28:14 — Small daily pauses and cumulative gains
29:05 — Meditation doesn't have to look a certain way
30:14 — Breathing snacks and fat metabolism
30:54 — Try a 30-day meditation experiment
31:52 — Meditation in everyday moments
32:38 — Final challenge: where can you add a pause today?
📝 Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/
💛 Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/
✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ 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 products or services purchased does not create a healthcare provider–patient relationship.
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.

Fasting is powerful—but fasting alone isn't always enough.
Episode #262
🎙️ In this episode, Coach Heather Shuker answers one of the most common questions she hears as a coach: why am I fasting and still not losing weight?
Heather explains why weight loss can stall even when you're fasting consistently and explores the key factors that influence progress, including insulin resistance, fasting intensity, dietary consistency, snacking, refined carbohydrates, and common dietary pitfalls.
She also discusses why longer fasts aren't always the answer, why consistency beats intensity, and how to troubleshoot your approach without falling into all-or-nothing thinking.
👉 What you'll learn:
• Why weight loss can take longer than expected when you're insulin resistant
• How to know if your fasting protocol is intense enough
• Why consistency matters more than longer fasts
• The impact of snacking, grazing, and refined carbohydrates
• Common mistakes with nuts and dairy
• How to troubleshoot a weight loss plateau
• Why fasting and low-carb eating work so well together
• How to create sustainable long-term change
⏱️ Timestamps
00:00 — Why perfection isn't required for success
00:20 — Introduction: fasting but not losing weight?
01:13 — I've been fasting consistently but not losing weight. Is that normal?
02:34 — How strict does my way of eating need to be?
03:28 — The problem with all-or-nothing thinking
05:00 — Will longer fasts give quicker results?
05:41 — Alternate-day fasting and Heather's experience
06:22 — Why consistency beats intensity
07:01 — What are the most common things that slow progress?
07:38 — Snacking and grazing on eating days
08:10 — Refined carbohydrates and stalled weight loss
08:10 — Nuts and dairy pitfalls
09:02 — What if I feel like I'm doing everything right?
09:59 — The number one reason Heather sees people plateau
11:00 — Carbohydrates, insulin resistance, and stuck weight loss
12:03 — How do you make this a lifestyle instead of a diet?
14:51 — How to actually change your eating habits long term
16:07 — Tracking and troubleshooting your diet
16:46 — The 30-day no sugar, no grains challenge
17:11 — Using a continuous glucose monitor
17:52 — Why fasting plus low-carb eating is so effective
18:49 — Finding the right balance of fasting and food
19:24 — Why coaching and community matter
20:00 — Listener question: what's been your biggest challenge with weight loss while fasting?
📝 Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/
💛 Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/
✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ 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 products or services purchased does not create a healthcare provider–patient relationship.
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.

Success is about far more than the number on the scale.
Episode #261 🎙️ In this episode, Dr. Terri Lance and Dr. Jason Fung explore what success really means when it comes to health, weight loss, and long-term behaviour change.
As they conclude their discussion of The Hunger Code, they challenge the idea that success can be measured by a single number, biometric, or goal weight. Instead, they explore how values, mindset, community, mindfulness, and self-awareness play a critical role in creating sustainable change.
The conversation also revisits one of the central themes of The Hunger Code: hunger is a messenger. Understanding what hunger is trying to tell us—whether physical, emotional, social, or habitual—can transform how we respond to it and how we define success.
👉 What you'll learn: • Why success looks different for every person • The difference between appearance goals and health goals • Why numbers and metrics don't tell the whole story • How mindset influences long-term success • The role of community in behaviour change • Why competitions often fail to create lasting results • How mindfulness helps you understand hunger differently • Why hunger is a messenger, not simply a signal to eat
⏱️ Timestamps 00:00 — Hunger as a messenger, not a command 00:31 — Introduction: what does success actually look like? 01:11 — Why success is about more than outcomes 01:53 — The problem with relying on metrics alone 03:52 — What are you actually trying to achieve? 05:50 — Defining success for yourself 06:55 — The rise of tracking culture and longevity marketing 08:39 — Why success looks different for everyone 09:01 — Health goals vs appearance goals 11:37 — Living in a way that creates success 12:39 — Mindset change vs diet change 13:38 — Why fasting isn't something you "finish" 14:16 — The importance of community support 15:23 — Competition vs transformation 16:58 — Why workplace weight-loss challenges often fail 18:21 — Behaviour change vs short-term dieting 19:49 — Changing how you think about food 20:23 — Mindfulness, awareness, and food choices 22:12 — How do you apply this in real life? 22:58 — Understanding different types of hunger 24:25 — Practical strategies for holidays, stress, and social events 25:07 — Hedonic hunger and alternative rewards 26:41 — Why community accelerates learning 27:01 — What weight loss can learn from Alcoholics Anonymous 28:21 — Learning from others in community 28:52 — Adjusting your approach during stressful seasons 30:06 — Why success requires ongoing adjustments 31:26 — How goals naturally change over time 32:21 — Small tweaks that create meaningful change 35:26 — Why meaningful conversations matter 36:33 — Hunger as a messenger 37:17 — What hunger is really trying to tell you 38:23 — Physical, emotional, and social hunger 39:04 — Why fasting reveals the deeper drivers of eating 40:59 — Final thoughts and community support
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/
✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ 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 products or services purchased does not create a healthcare provider–patient relationship.
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.

Summer travel, holidays, BBQs, cruises, family gatherings, and social events can feel like a minefield when you're working to reverse insulin resistance.
Episode #260 🎙️ In this episode, Coaches Terri Lance and Heather Shuker discuss how to enjoy vacations, celebrations, and social events without abandoning your goals.
They explore the mindset shifts that make long-term success possible, including identity change, planning ahead, recovering from off-plan eating, and why maintenance starts from the very first pound lost.
This conversation moves beyond short-term dieting and focuses on building a sustainable lifestyle that allows you to enjoy life while continuing to make progress.
👉 What you'll learn: • Why lasting success requires living differently from the standard diet culture • How to enjoy vacations without making food the centre of the experience • Strategies for navigating BBQs, holidays, parties, and social events • Why maintenance starts with the very first pound you lose • How to recover after off-plan eating without punishment or guilt • When fat fasting can help you transition back into fasting • Why a gentle approach is often more effective than a punitive one
⏱️ Timestamps 00:00 — Living against the grain: the mindset for long-term success 00:18 — Introduction: navigating summer, holidays, and travel 01:13 — Why vacations and social events feel challenging 02:27 — Identity change vs dieting 03:38 — Can you enjoy life without making food the focus? 04:43 — Vacations without food obsession 06:31 — Enjoying life while staying on plan 06:56 — How do you navigate an all-day food event? 08:45 — Planning ahead for social events 10:03 — How do you want to feel when you leave? 11:32 — The cycle of progress and backsliding 12:59 — Why maintenance starts with the first pound lost 15:35 — Lifestyle change vs temporary dieting 16:38 — Why people often overeat after being "perfect" 19:09 — Safety foods and recovery strategies 20:35 — What do I do after an off-plan weekend? 21:23 — Why longer fasting isn't always the answer 22:03 — Fat fasting as a bridge back to fasting 23:03 — The pressure of weight loss timelines 24:56 — Gentle recovery vs forcing the process 27:27 — Why this doesn't have to feel like a battle 28:56 — The cost of change and why it's worth it 31:57 — Building a sustainable long-term lifestyle 33:06 — Final thoughts and encouragement
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/
✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ 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 products or services purchased does not create a healthcare provider–patient relationship.
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.

Knowing what to do is not the same as being able to do it consistently.
Episode #259 — Turbo Talk 🎙️ In this solo episode, Dr. Terri Lance explores the gap between knowing what to do and actually doing it.
From fasting interruptions and emotional eating to self-talk and shame spirals, Terri breaks down why behaviour change is about far more than information. She explores the difference between fixed and growth mindset thinking and explains why the meaning we attach to setbacks often determines whether we stay stuck or keep progressing.
This episode is a compassionate look at why "I know better" doesn't automatically translate into lasting change — and how curiosity, not criticism, helps us move forward.
👉 What you'll learn: • Why knowledge alone doesn't create behaviour change • The difference between fixed and growth mindset • How negative self-talk reinforces old habits • Why setbacks become learning opportunities — not proof of failure • The role of the "lower brain" in food decisions • How curiosity helps build long-term progress
⏱️ Timestamps 00:00 — Why the real problem isn't the decision itself 00:00 — Introduction to this Turbo Talk 00:58 — "You know what to do — so why aren't you doing it?" 02:00 — Why understanding hunger still isn't enough 02:50 — Why behaviour change feels harder in real life 02:58 — Carol Dweck's mindset research 03:34 — What is a fixed mindset? 04:15 — What is a growth mindset? 05:34 — Why people feel stuck after setbacks 07:06 — Why self-talk matters more than perfection 08:00 — The tension between short-term comfort and long-term goals 09:16 — What happens after we make an off-plan choice 10:38 — Shame spirals and emotional eating 12:43 — Why awareness alone doesn't change behaviour 13:32 — Terri's cake pop story 15:09 — Fixed mindset response vs growth mindset response 17:19 — Curiosity instead of criticism 18:53 — Why mistakes don't define you 20:09 — What actually keeps people stuck 21:55 — Replacing shame with curiosity 23:03 — Automatic eating patterns and habits 24:07 — What growth mindset really means 25:12 — "If every mistake feels like failure…" 25:50 — Final reflection question
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/
✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ 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 products or services purchased does not create a healthcare provider–patient relationship.
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.