The FastingWell Podcast

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), e...

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...

Improving your health habits is basically the opposite of making a New Year's resolution. When people make resolutions, they tend to get really excited and try to make a big change, but typically it doesn't last very long. In contrast, building better health habits involves using time-tested strategies, easing into it, and being consistent so you can form a new identity. Today I'll...

Cutting out snacks is basically the first step step if you want to try fasting.  It also has various health benefits on its own.  To help you get started, I created a 10-day challenge where you can score points for each "mini fast" you do.  A "mini fast" means avoiding snacks between 2 meals (like breakfast and lunch, or lunch and dinner).  You use a PDF score sheet to keep tra...

Megan Ramos is an expert on therapeutic fasting.  She’s worked with thousands of patients and seen amazing results with intermittent fasting as the primary tool.  Today we discuss fasting to reverse diabetes, along with other impressive results Megan has seen with health conditions such as high blood pressure, PCOS, obesity, anxiety, depression, and more.  Megan covers the methods she’s used, how...

Today I explain the difference between “clean fasting” and “dirty fasting” (aka modified fasting).  That includes the pros & cons of each type, as well as how to do a dirty or modified fast.  I also share 2 stories about prolonged fasts I’ve done to illustrate some of the key points. The bottom line?  Dirty fasting is a great option for most beginners because it's more flexible, easier to...

Today I share several interesting health benefits you can potentially get from extended fasting.  I think this is a fun topic, and can be really motivating!  Benefits of prolonged fasting (>24 hours) include improved metabolic health, lower disease risk, an autophagy boost, fewer autoimmune symptoms, a more positive mood, and more! Full show notes and resources here:  https://fastingwell.com/ep...

Today I’m answering the questions you’ve sent me in recent months. I cover quite a few topics, including various aspects of extended fasting, how to approach weight loss, ketone supplements (aka exogenous ketones), healthy versus unhealthy fats, and several more!  If I didn't answer your question today, keep it ready for next time. Full show notes and resources here:   https://fastingwell.com...

Feasting is a normal part of our culture, but it can also easily get out of hand. Today I share several practical tips to help you limit the damage, and stay in control during holiday feasts or similar occasions. I also share suggestions about how to get back on track after a feast, including how to use time-restricted eating or fat fasting.  Hope it helps!  Full show notes and resources here:  ht...

Brian Sanders started out as an engineer but later dedicated himself to learning about health and nutrition after both his parents died prematurely.  For the past 8 years, he’s been on that journey, sharing what he learns through his podcast, his websites, and his upcoming documentary, Food Lies.  Among the topics we discuss:  Why are people so dogmatic about nutrition, Brian’s health journey, var...

Today I walk you through 8 common health myths that may be holding you back from reaching your goals.  Some of these myths are related to fasting , some are related to weight loss , and some are related to health in general (including heart health).  All of them still persist to one degree or another in the media, pop culture, and the medical establishment. If you can shift your mindset away from...

Today I explain what I consider “real food”, or “whole food”, and why this is such an important topic.  (Hint: Processed food is a major driver of obesity, diabetes, and other chronic illnesses). I share several specific benefits you'll get by making improvements in the type of food you eat, as well as some practical tips on how to go about it, step-by-step. I think this is a fundamental topi...

Today I walk you through my perspective about who should or shouldn’t be fasting.   I explain 3 groups:  Those who should NOT fast, those who SHOULD fast, and those who fall somewhere in between -- the “maybe” group.  The first group is easy to explain, but the 2nd and 3rd groups have a lot more nuance, and take a bit longer.  Overall, the vast majority of people fall into the group who would very...

Today I'll share 9 essential tips to help you be successful as a total beginner with intermittent fasting (aka time-restricted eating).   My ultimate goal is to help you be successful with fasting from the very start, so you can improve your health, live longer, and feel better. Download my " Intermittent Fasting Checklist" here:  https://fastingwell.com/checklist Full show notes &a...

Here I explain the VERY FIRST STEP you can take as a complete beginner with intermittent fasting.  Fasting may seem intimidating, or overwhelming. But by starting with baby steps, it'll be easy from the very start. You can get some reps in, and let your body and mind adapt, to have a better chance of being successful in the long run.  Download my “ Easy Fasting Guide ”   here: https://fasting...

Today I share several important health benefits of intermittent fasting (sometimes called time-restricted eating), including how & why each of them happens in your body.  These benefits are related to several common health conditions, such as diabetes, heart disease, and more.  By understanding how fasting benefits your health, you'll be more motivated to get started and make progress tow...

Today I share my “journey” through podiatric medical school, PA school, and working as a PA.  I’ll explain how I “self-educated” about fasting and low-carb nutrition, and how I’ve put that knowledge into practice in my own life.  I'll provide a detailed description of my experiences along the way, what I learned, and how it prepared me to be able to help YOU improve your health. Full show not...

Today I'll give you a rundown of what the FastingWell podcast is all about, who it's for, and what my background is. I'll explain what you can learn and how it can help you improve your physical and mental health.  I'll also give you a preview of what topics I'll cover in upcoming episodes, and explain how you can get the most out of these episodes.  Thanks for listening!...