The Fasting Method Podcast

You don't need a perfect summer. You just need to stay connected.
Episode #266 🎙️ In this Turbo Talk, Coach Terri Lance explores how to navigate summer without falling into the all-or-nothing mindset that so often derails progress.
Terri explains why summer isn't an interruption to your health journey—it's the perfect practice field for real life. She introduces the idea of "future self bargaining," explores the difference between intensity and commitment, and shares practical strategies for staying connected to your goals even when routines change.
Rather than striving for perfection, this episode is an invitation to build flexible habits that support lasting metabolic health through vacations, family gatherings, travel, and everything else summer brings.
👉 What you'll learn: • Why you don't need a perfect summer to make progress • How all-or-nothing thinking keeps people stuck • What "future self bargaining" is and why it's so common • Why summer is the perfect practice field for long-term success • How to identify your baseline habits and non-negotiables • The difference between commitment and intensity • Why reconnecting matters more than perfection • How compassion and commitment work together to create lasting change
⏱️ Timestamps 00:00 — You don't need a perfect summer 00:19 — Introduction: staying connected through summer 01:40 — The two common summer traps 03:00 — Summer is practice for real life 04:19 — Stay connected, not perfect 05:14 — Why reconnection matters more than perfection 06:00 — Future self bargaining: why waiting until September keeps you stuck 08:02 — Summer is the practice field for long-term success 09:37 — Becoming the person you want to be 11:09 — Your baseline habits are your anchor 12:20 — Choosing your non-negotiables 13:18 — Intentional choices instead of drifting 14:22 — Most summer memories aren't about food 15:24 — Shorten the recovery time after setbacks 16:17 — Commitment vs intensity 18:21 — Why consistency always beats intensity 20:13 — Summer Steady: support through the summer months 21:20 — Commitment and compassion work together 22:29 — Final thoughts: connection over perfection
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
☀️ Summer Steady
Ready to enjoy your summer without losing your momentum?
Summer Steady starts Wednesday, 15 July and is designed to help you stay connected to your health through travel, holidays, family gatherings, and changing routines.
You'll learn practical tools and strategies from Megan Ramos, Coach Terri Lance, and The Fasting Method coaching team to help you build metabolic resilience—not perfection—all summer long.
👉 Learn more and join us here: https://www.thefastingmethod.com/summer-steady/
💛 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 doesn't have to be a season you recover from.
Episode #265 🎙️ In this episode, Megan Ramos returns to the podcast to join Coach Terri Lance for a practical conversation about staying connected to your health through summer travel, vacations, family visits, social events, and disrupted routines.
Together they explore how to avoid the all-or-nothing trap, why a few simple personal rules can create more freedom than restriction, and how summer can become one of the best opportunities to build long-term metabolic resilience rather than pressing pause on your progress.
They also discuss using continuous glucose monitors (CGMs) with curiosity instead of judgment, practical strategies for carbohydrates and alcohol while travelling, and why consistency—not perfection—is what carries you through every season.
👉 What you'll learn: • Why summer doesn't have to derail your health goals • How to create simple rules that make travel easier • Practical strategies for navigating restaurants, vacations, and social events • How to enjoy seasonal foods without abandoning your goals • Why CGMs should be used with curiosity, not judgment • How to experiment with your body's responses instead of chasing perfection • Why resilience matters more than restriction • How Summer Steady helps build long-term metabolic health
⏱️ Timestamps 00:00 — Why we shouldn't write off half the year 00:12 — Introduction: staying steady through summer 00:26 — Megan's return and a new season of life 01:40 — Why summer isn't a write-off 02:38 — Use summer as a learning opportunity 03:04 — Transformation, not dieting 04:22 — Strategy beats perfection 05:38 — Megan's Italy rules for staying on track 07:57 — Why simple rules create freedom 09:02 — Looking beyond the scale and CGM numbers 11:24 — Why strategy creates better outcomes 11:50 — Megan's postpartum journey and rebuilding healthy habits 13:47 — Using CGMs to understand cravings and hunger 15:07 — Protective strategies for carbohydrates 16:57 — Curiosity instead of judgment with CGMs 18:43 — Why CGMs are about trends, not perfect numbers 20:59 — The value of experimentation over perfection 23:10 — Have a summer you don't need to recover from 24:44 — Introducing the Summer Steady toolkit 26:16 — Real-life examples of building metabolic resilience 26:43 — GLP-1s, natural strategies, and creating your summer toolbox 28:54 — Final thoughts and Summer Steady invitation
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
☀️ Summer Steady Ready to enjoy your summer without losing your momentum?
Join Summer Steady and learn the practical tools, strategies, and coaching support that will help you navigate vacations, travel, celebrations, and everyday life while continuing to improve your metabolic health.
Learn more and join us here: https://www.thefastingmethod.com/summer-steady/
💛 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.

Starting a fasting practice can feel uncomfortable—and sometimes even a little scary. The good news is that many of those early challenges are completely normal.
Episode #264 🎙️ In this episode, Coach Terri Lance explains what to expect when you first begin fasting and why those early experiences don't necessarily mean something is wrong.
Terri explores the difference between normal hunger and genuine warning signs, explains how your body adapts to using stored body fat for fuel, and shares practical advice for building a sustainable fasting practice without rushing the process.
Whether you're just getting started or supporting someone who is, this episode offers reassurance, practical guidance, and the confidence to trust the learning process.
👉 What you'll learn: • Why fasting feels difficult when you first begin • The difference between hunger and danger signals • What fat adaptation really means • Why fasting is not the same as starvation • Common beginner mistakes that make fasting harder • How electrolytes can support your fasting practice • Why slowing down often leads to better long-term results • How to build your fasting habit gradually and sustainably
⏱️ Timestamps 00:00 — Why fasting takes practice and self-compassion 00:53 — Introduction: what to expect when you first start fasting 01:40 — Why does fasting feel so difficult at first? 03:48 — Why your body resists fasting in the beginning 05:06 — What happens when hunger signals appear? 06:14 — Physical hunger vs habitual eating 07:44 — Is this uncomfortable... or unsafe? 08:07 — What does normal hunger actually feel like? 08:57 — When should you stop a fast? Warning signs to watch for 10:15 — How your body adapts to fasting over time 11:16 — What does becoming fat adapted mean? 12:02 — Why your energy may fluctuate early on 13:26 — Fasting vs starvation: what's the difference? 15:46 — Does fasting get easier over time? 16:56 — Common beginner mindset traps 17:03 — Why longer isn't always better 18:12 — The mistake of eating continuously during your eating window 18:59 — Learning to become comfortable with hunger 20:00 — What if you're really struggling to fast? 21:11 — Why electrolytes matter 21:48 — Slow down and give yourself grace 23:10 — Why nutrition and fasting work together 24:59 — Final thoughts: what surprised you most when you started 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.

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.