The Pause and Fast Podcast

Rachel Elmore lost 40 pounds with intermittent fasting —and gained so much more. In this episode, she shares how clean fasting, mindful eating, and sustainable lifestyle changes transformed her health, improved her mental clarity, and shifted her focus from weight loss to lifelong wellness. Whether you're new to intermittent fasting or looking for motivation to stay the course, Rachel offers pract...

In this solo summer episode, Erika shares her approach to staying consistent with intermittent fasting while enjoying vacations and special experiences. From cruises and island adventures to unexpected pizza nights and memorable moments with friends, she explores how flexibility can be an important part of a sustainable fasting lifestyle. Learn how to create a vacation fasting plan, identify what'...

“There’s so much freedom in the perceived restriction” — in Episode 22, Roxi Ruiz explains why it can actually become one of the most freeing and empowering tools for better health. After being diagnosed with prediabetes and fatty liver disease, Roxi began intermittent fasting in 2019 and completely transformed her health. In just 10 months, she reversed her medical markers through consistent fast...

In this episode of The Pause and Fast Podcast , Erika Barnhart talks with Jackie Moravek, social media creator behind The Intermittent Fasting Foodie and Grocery Addict , about building a sustainable fasting lifestyle without guilt, restriction, or food obsession. Jackie shares how her journey with intermittent fasting evolved from a strict, scarcity mindset into a flexible lifestyle centered arou...

In this special episode, Erika Barnhart sits down with two experienced voices in the fasting community — Laurie Lewis and Jalene Weigand — for a powerful and honest conversation about what it really takes to maintain intermittent fasting for life. This isn’t about quick results. It’s about becoming the kind of person who can live this lifestyle long-term. Together, they explore: How motivation evo...

In this episode of The Pause and Fast Podcast , Erika Barnhart talks with Alison Pizanie, a board-certified bariatric educator and author, about her journey through bariatric surgery, weight loss, and finding long-term success with intermittent fasting. Alison shares why bariatric surgery is a powerful tool—but not a complete solution—and how intermittent fasting helped her manage weight regain, i...

What if the simplest health shift is the one that actually sticks? In this powerful, no-nonsense conversation, Laurie Lewis shares her 9-year journey with intermittent fasting—and how it transformed her energy, mindset, and overall health when nothing else worked. This episode cuts through the noise. You’ll learn what a clean fast really is, how to find your ideal eating window, and why fasting is...

A quick life + podcast update 💬 In this episode, I’m sharing a shift in the Pause and Fast Podcast schedule—from weekly episodes to a bi-weekly cadence (for now). This decision comes from a place of wanting to create more intentional, thoughtful conversations around intermittent fasting—without rushing the process or sacrificing quality. I talk a little about what this podcast stands for, what yo...

In this episode of The Pause and Fast Podcast , Erika Barnhart talks with April Hall, restaurant owner, mother of five, and known as the Alabama Chicken Queen . April shares how intermittent fasting helped her move beyond years of yo-yo dieting to build a sustainable lifestyle that improved her health, energy, and mindset. April explains how understanding hormones, practicing a clean fast , and re...

In this episode of The Pause and Fast Podcast , Erika Barnhart sits down with Martin Sher, a 74-year-old retired CEO who lost 40 pounds and transformed his health through intermittent fasting. After years of following traditional dieting advice, Martin discovered intermittent fasting and committed to a sustainable lifestyle focused on nutrition, mindset, and long-term health. Martin shares how sma...

What if intermittent fasting isn’t just about weight loss — but about transforming your mindset, habits, and relationship with food? In this powerful episode, Erika Barnhart sits down with Raena Hawkins to explore her fasting journey that began in 2014 with the 5:2 method and evolved into a sustainable, empowering clean fasting lifestyle. Raena shares the struggles, breakthroughs, and mindset shif...

In this episode of The Pause and Fast Podcast , Erika Barnhart sits down with Graeme Currie, bestselling author of The Fasting Highway, to discuss his remarkable intermittent fasting journey. After reaching 360 pounds, Graeme made a life-changing decision that led to a 132-pound (60 kg) weight loss — and, more importantly, long-term weight maintenance. We talk about breaking sugar addiction, clean...

In this episode of The Pause and Fast Podcast , Erika Barnhart sits down with Cheryl Land, RN, to explore how intermittent fasting transformed her health, mindset, and relationship with food. After years of being health-conscious but struggling with weight management following pregnancy, Cheryl began her intermittent fasting journey on May 13, 2021. What started as a simple shift in eating windows...

What if the problem was never willpower—but insulin resistance? In this powerful and honest conversation, Erika Barnhart sits down with intermittent fasting coach and wellness educator Star McEuen to unpack how intermittent fasting evolved from a last-ditch weight loss effort into a sustainable, freeing lifestyle. After years of “doing everything right”—counting calories, tracking macros, and push...

💚 February is Cholangiocarcinoma Awareness Month 💚 In this episode, Erika Barnhart sits down with Wendy Taquino, a professional singer, to explore her powerful health journey with intermittent fasting and emotional healing. Wendy shares how fasting became a freeing, sustainable tool — not just for weight loss, but for improving metabolic health, balancing hunger hormones, and supporting emotiona...

What happens when you stop chasing weight loss and start listening to your body? In this episode of the Pause and Fast podcast, host Erika Barnhart sits down with Michelle Montone , a trainer from the Orlando, Florida area, mom of two, and longtime intermittent faster, to share her deeply honest and transformative journey with clean fasting. Michelle began intermittent fasting in January 2020 afte...

In this episode, Rebecca shares her personal journey with intermittent fasting, emphasizing the importance of clean fasting and how it transformed her mindset, emotional well-being, and relationship with stress. In this thoughtful conversation, we explore what motivated her to begin intermittent fasting, how clean fasting and food choices support metabolic flexibility, and why mindset plays such a...

In this Pause and Fast episode, Erika Barnhart sits down with Lisa Glick—certified intermittent fasting coach, long-distance runner, and fitness instructor—to talk about fasting beyond weight loss. Lisa shares her 10+ year journey with intermittent fasting and the keto diet, and how fasting supported her health, emotional well-being, and mindset through menopause. As someone who teaches fitness cl...

In this heartfelt Episode 6, Erika Barnhart sits down with her 22-year-old daughter, Kiana Barnhart, for an honest mother-daughter conversation about motherhood, health, and personal transformation. Kiana shares her journey as a young mom—navigating postpartum challenges, reshaping her relationship with food, and discovering the powerful impact of intermittent fasting. From weight loss and confide...

The conversation covers Daniela's fasting journey, the discovery of intermittent fasting, the importance of community support, the significance of consistency and mindful eating, the fasting routine and food quality, the role of carbohydrates and the influence of Blue Zones on eating habits and lifestyle. The conversation covers the impact of physical activity and lifestyle on weight management, t...

Intermittent fasting isn’t about starving—it’s about freedom, clarity, and healing. In this episode, Erika Barnhart sits down with fasting coach Lisa Evers to talk clean fasting, mental health, hormonal balance, and how flexibility makes fasting sustainable. Like so many of us, Lisa faced some real struggles. Diet brain, body image and digestive issues as well as hypothyroidism? Yep, they had her...

Amy Jo is a wife, mother, small business owner, health coach,and college English professor. She and her husband Rush, have been married 28 years and are enjoying being empty nesters since their son married three years ago. Six years ago, enjoying life and keeping up with her many responsibilitieswas overwhelming. She was ballooning back up to her all-time highest weight of 300 pounds and suffering...

Mike Saunders: Sometime around December of 2023 I topped out at 365 pounds. I’m 6’1” so that put my BMI at 48.2. My A1C was hovering around 7, which is toohigh. At the time I was 71 years young so that is a huge amount to be carryingaround for a fellow of that age. Add to that a track injury to my left knee in HighSchool and my knees would simply not take any more. I saw an Ortho surgeon whowas hi...

My name is Erika Barnhart. I have lost nearly 90 lbs by using clean fasting and healthy eating. I was so excited to have a conversation with Jalene Weigand, an experienced Intermittent faster of 4 years. I hope you enjoy it! ​ Facebook : https://www.facebook.com/share/g/1AoBkkDTvU/ ​ Instagram : https://www.instagram.com/pause_and_fast/ ​ TikTok : @pause.and.fast Or, reach out to me at pause.and.f...