Fasting For Life

In this choose-your-own-adventure episode, Dr. Scott Watier and Tommy Welling compare volumetric eating—a strategy focused on consuming larger portions of low-calorie-density foods like vegetables, soups, and water-rich fruits—against 16:8 time-restricted eating in a 12-week study of 37 moderately active adults, revealing that both approaches produced nearly identical improvements in body weight, fat mass, BMI, and waist measurements without sacrificing lean muscle. The hosts unpack the surprising adherence difference showing fasting participants stuck to their plan 83% of the time (5.8 days per week) versus 76% for volumetric dieters (5.3 days weekly), attributing fasting's edge to simplified rules, reduced decision fatigue, and minimal food noise compared to the mental burden of constantly evaluating energy density and portions. They introduce the hedonic food scale distinguishing between high-pleasure calorie-dense foods like pizza and ice cream versus low-hedonic options like raw vegetables and melons, challenging listeners to leverage both approaches by using volumetric foods as strategic fast-breakers or late-night alternatives to pantry raids. With practical guidance on prioritizing protein-dense whole foods like steak that climb the hedonic scale while providing superior satiety, implementing volume-based choices to ease window-closing struggles, and recognizing that 7% better adherence compounds dramatically over months and years, this episode delivers the permission to combine strategies rather than viewing them as mutually exclusive paths to sustainable weight management. ⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠⁠⁠ here!⁠⁠⁠⁠⁠⁠ Get ⁠⁠⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠⁠⁠Click here!⁠⁠⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC12175453/pdf/12937_2025_Article_1167.pdf

In this performance-focused episode, Dr. Scott Watier and Tommy Welling break down groundbreaking research on 16:8 time-restricted eating during eight weeks of resistance training, revealing that well-trained individuals eating in a 10% caloric surplus while fasting gained 50% more lean muscle and nearly seven times less fat compared to those spreading meals across a 13-hour window. The hosts explore how the fasted workout group—who waited at least one hour after training to eat—achieved superior body composition despite performing 5% fewer total reps and experiencing marginally reduced lower body strength gains, demonstrating that fasting doesn't sacrifice muscle building when protein intake remains high at 30% of calories. They candidly discuss the counterintuitive finding that maintaining a caloric surplus proves more difficult than a deficit regardless of meal timing, with both groups reporting increased adherence challenges as weeks progressed, while emphasizing how this research validates fasting as a powerful maintenance strategy for those who've reached their goal weight. With practical applications for adapting workout timing, debunking the myth that you must eat immediately post-exercise, and offering hybrid approaches like opening eating windows earlier to fuel morning workouts while still closing by early afternoon, this episode delivers the permission and evidence that fasters need to build strength and preserve muscle without abandoning the metabolic benefits of time-restricted eating. ⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠⁠⁠ here!⁠⁠⁠⁠⁠⁠ Get ⁠⁠⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠⁠⁠Click here!⁠⁠⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links:https://www.tandfonline.com/doi/epdf/10.1080/15502783.2025.2492184?needAccess=true

In this practical listener Q&A episode, Dr. Scott Watier and Tommy Welling tackle common fasting challenges with science-backed solutions, starting with a discussion on how severe carbohydrate restriction can lower testosterone levels while strategic timing of higher-carb meals earlier in the day aligns with circadian biology to optimize hormone production and workout performance. They address the frustrating reality of increased hunger after strength training sessions, explaining how muscle repair drives ghrelin spikes and leptin drops while offering tactical solutions like timing workouts near eating windows, prioritizing hydration with electrolytes, and allowing adaptation time for the body to adjust to the new physiological stress. The hosts provide compassionate guidance for breaking through the dreaded OMAD plateau, emphasizing that metabolic healing happens beneath the surface even when the scale stalls, encouraging listeners to track non-scale victories like body measurements and clothing fit while adjusting variables such as meal timing, varied fasting schedules, and food composition rather than simply fasting longer. They conclude with honest advice about managing stress-driven snacking during fasts, questioning whether trigger foods like nuts truly serve your goals and suggesting the powerful strategy of asking "who are these for?" before purchasing temptation foods, while acknowledging that occasional deviations won't derail long-term success if the underlying habit patterns are addressed with present-time awareness and strategic replacements. ⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠⁠ ⁠⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠⁠ here!⁠⁠⁠⁠⁠ Get ⁠⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠⁠Click here!⁠⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! In this urgent and heartfelt episode, Dr. Scott Watier and Tommy Welling confront the alarming reality that nearly one in three U.S. adolescents now meet the criteria for prediabetes, with severe obesity tripling since 2008 and 60% of kids' diets consisting of ultra-processed foods. The hosts challenge the limitations of BMI as a health metric while unpacking how metabolic dysfunction—measured through waist-to-height ratio, visceral fat, insulin resistance, and body composition—matters more than the number on the scale, revealing that both "skinny fat" individuals and those carrying excess weight can face identical metabolic risks. They deliver compassionate, family-centered strategies for breaking generational health patterns, including teaching children to recognize true hunger versus boredom, explaining how different foods fuel their bodies for play and learning, establishing kitchen boundaries like no snacking after 8 PM, and modeling fasting lifestyles without restricting growing children. With practical conversations around celebrating comfortable fullness rather than clean plates, involving kids in food choices at grocery stores, and removing shame while openly discussing health goals, this episode empowers parents and grandparents to become "health architects" who control what they can control and create lasting change that starts at home rather than waiting for external systems to provide solutions. ⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠⁠ ⁠⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠⁠ here!⁠⁠⁠⁠⁠ Get ⁠⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠⁠Click here!⁠⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.levels.com/blog/what-can-weight-tell-you-about-your-metabolic-health?__s=72dghf497nkahcwgdg5y https://www.cdc.gov/nchs/nhanes/index.html

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! In this science-driven episode, Dr. Scott Watier and Tommy Welling explore how circadian rhythm—your body's 24-hour internal clock governed by light exposure—directly impacts insulin sensitivity, glucose metabolism, and weight loss success, revealing that eating the same meal at 8 p.m. versus 8 a.m. results in 30% decreased glucose processing capability. They unpack compelling research showing that irregular sleep patterns creating just one hour of "social jet lag" increase prediabetes and diabetes prevalence by 1.4 times, while exposure to light during sleep correlates with higher BMI and visceral fat accumulation regardless of caloric intake. The hosts deliver actionable strategies for realigning your fasting schedule with natural biology, including shifting calories earlier in the day, establishing light boundaries with morning sunlight exposure and evening blue light reduction, and creating consistent sleep-wake routines that protect metabolic function. With practical tips like strategic meal timing, implementing soft boundaries around kitchen access during vulnerable evening hours, and tracking patterns through journaling, this episode empowers listeners to sync their fasting lifestyle with their body's natural rhythms for easier hunger management, better sleep quality, and sustainable fat loss that feels effortless rather than forced. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠ ⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠ ⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠ ⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠ ⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠ Get ⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC5388543/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4089089/

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! In this timely summer episode, Dr. Scott Watier and Tommy Welling unpack groundbreaking research from the Journal of Nature Metabolism revealing how just five days of high-calorie indulgence creates lasting changes in brain insulin sensitivity, reward centers, and liver fat accumulation that persist well beyond the vacation or weekend detour. They explain the surprising "lag effect" showing that punishment sensitivity increases while reward sensitivity decreases for up to a week after returning to normal eating, making it physiologically harder to get back on track and creating that familiar guilt-shame cycle many fasters experience. The hosts deliver compassionate, science-backed strategies for breaking free from the post-vacation struggle, including why stepping on the scale immediately after indulging sets you up for failure, how targeting a 24-36 hour fast optimizes brain-derived neurotrophic factor to reset motivation and clarity, and why giving yourself the same recovery time as you spent off-track allows for sustainable momentum. This episode reframes setbacks as normal biology rather than moral failure, empowering listeners to compartmentalize indulgences, anticipate the recovery process, and focus on who they're becoming rather than chasing the arrival fallacy of reaching a goal weight. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠ ⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠ ⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠ ⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠ ⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠ Get ⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC11946887/pdf/42255_2025_Article_1226.pdf

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! In this evidence-based episode, Dr. Scott Watier and Tommy Welling break down a comprehensive meta-analysis comparing calorie-counting fasting approaches versus intuitive eating windows, revealing surprising results that challenge conventional diet wisdom. They unpack how the non-calorie-counting fasting group achieved double the weight loss, saw significant improvements in fasting glucose, insulin levels, cholesterol, and blood pressure, while the calorie-restricted group showed no consistent metabolic improvements despite similar fasting schedules. The hosts explain why compressing meals into smaller windows while forcing specific calorie targets can actually sabotage results, create post-meal crashes, and trigger problematic blood sugar spikes. With practical strategies for trusting hunger cues, prioritizing protein over calorie goals, and aligning meal timing with natural circadian rhythms, this episode delivers the permission and framework listeners need to simplify their fasting journey and achieve sustainable fat loss without the exhausting cycle of tracking every calorie. ⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠ Resources and Downloads: ⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠ ⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠ ⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠ ⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠ ⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠ Partner Links: Get your⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠ here!⁠⁠⁠ Get ⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠Click here!⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠Fasting For Life Community⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuaf053/8121825

In this science-backed episode, Dr. Scott Watier and Tommy Welling reveal how your pre-fast meal dramatically impacts your ability to enter ketosis and burn fat effectively. They break down a compelling 2025 study showing that low-carb, high-fat meals before fasting accelerate time to ketosis by up to 12 hours compared to high-carb alternatives, while naturally boosting hunger-regulating hormones like GLP-1 by 27%. The hosts provide actionable strategies for optimizing OMAD timing and composition, explaining why breakfast timing matters more than you think and how simple macronutrient swaps can break through frustrating weight plateaus. Whether you're struggling with scale volatility or simply want to maximize your fasting results, this episode delivers the practical lever you can pull today to transform your next fast into a more effective, sustainable fat-burning experience. ⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠ Resources and Downloads: ⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠ ⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠ ⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠ ⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠ ⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠ Partner Links: Get your⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠ here!⁠⁠⁠ Get ⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠Click here!⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠Fasting For Life Community⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC11998415/pdf/12986_2025_Article_920.pdf

In today's listener Q&A episode, Dr. Scott Watier and Tommy Welling tackle five common fasting challenges submitted by their community, addressing everything from emotional eating triggers to meal timing strategies and the "clean fasting" debate. They reframe the concept of "cheating" as "choosing," helping listeners understand that emotional food decisions are opportunities for learning rather than failures, and introduce the powerful "when-then planning" strategy to replace unwanted habits with healthier responses. The hosts clarify why eating earlier in the day optimizes insulin sensitivity based on circadian biology, explaining how the same meal consumed at 8 AM versus 8 PM produces dramatically different blood sugar and insulin responses that affect sleep quality and next-day cravings. They demystify continuous glucose monitors for listeners trying to improve metabolic health, showing how to interpret blood sugar patterns as indicators of insulin sensitivity and overall cardiometabolic wellness. The episode wraps up with practical guidance on calorie needs during OMAD, the role of bone broth in extended fasts, and whether diet sodas truly disrupt fasting goals, emphasizing that sustainability and individual context matter more than rigid fasting rules. ⁠⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠ ⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠ ⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠ ⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠ ⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠ Get ⁠⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

In today's episode, Dr. Scott Watier and Tommy Welling challenge the common misconception that fasting is solely about weight loss, revealing how it serves as a powerful tool for metabolic and cardiovascular health that extends far beyond the number on the scale. They explore the critical connection between glycemic variability, insulin resistance, and heart disease risk, explaining how managing blood sugar swings through fasting can reduce cardiovascular disease risk by up to 2.5 times compared to those with poor glucose control. The hosts break down why 88% of Americans are metabolically unfit and how fasting addresses the root causes of metabolic syndrome by reducing insulin load, inflammation, and oxidative stress that silently build beneath the surface for years before showing up in lab work. They emphasize that even without dramatic weight loss, consistent fasting creates profound improvements in blood pressure, cholesterol, insulin sensitivity, and markers like VO2 max and heart rate variability that predict long-term health outcomes. This episode reframes fasting as a lifestyle approach focused on prevention and longevity, offering practical strategies to improve cardiovascular and metabolic health through sustainable daily habits rather than extreme interventions. ⁠⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠ ⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠ ⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠ ⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠ ⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠ Get ⁠⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS June 25th, 2025!*** We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! This episode reveals the truth about how bad sleep is secretly sabotaging your weight loss, even when you're doing everything else right. Dr. Scott and Tommy break down why you might be struggling to lose weight despite your best efforts, and it all comes down to one thing most people ignore: sleep. When you don't get enough quality sleep, your body basically fights against you - making it way harder to burn fat and much easier to store it, especially around your belly. You'll discover why people who get 7+ hours of good sleep have a huge advantage when it comes to losing weight, and how even one terrible night of sleep can mess with your body's ability to handle food properly. The hosts explain how lack of sleep messes with your hunger signals, making you way hungrier the next day while your metabolism slows down - it's like your body is working against you. But here's the good news: Dr. Scott and Tommy share simple, practical tips you can use tonight to fix your sleep. They'll tell you how to set up your bedroom for better rest, when to stop drinking coffee, why eating late ruins your sleep, and how to create an evening routine that helps both your sleep and your weight loss goals. If you've been stuck at a weight loss plateau despite doing intermittent fasting and everything else "right," your sleep might be the missing piece. This episode gives you the exact steps to turn sleep into your secret weight loss weapon. ⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠ Resources and Downloads: ⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠ ⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠ ⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠ ⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠ ⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠ Partner Links: Get your⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠ here!⁠⁠⁠ Get ⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠Click here!⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠Fasting For Life Community⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS June 25th, 2025!*** We'll GUIDE you on how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! ⁠⁠⁠⁠REGISTER HERE!⁠⁠⁠⁠ Click the Link for DATES, DETAILS, and FAQs! This episode reveals how fasting literally shrinks fat cells by keeping insulin low, with Dr. Scott and Tommy breaking down the science behind why 95% of diets fail but fasting succeeds long-term. Discover how consistent fasting can boost your metabolic rate by 300 calories per day - that's 2,100 extra calories burned weekly without additional exercise. Learn the crucial difference between visceral and subcutaneous fat storage, why fructose from drinks creates dangerous belly fat, and how overfilled fat cells become metabolically active troublemakers that block satiety signals. The hosts share why protein must be your priority during eating windows (aim for 40% of your intake), when to shift your eating window earlier in the day for better insulin sensitivity, and how to avoid the "breakfast blunder" that keeps you hungry all day. If you're tired of the diet roller coaster and want a sustainable approach that works with your body's natural fat-burning mechanisms, this episode provides the insulin-focused strategy for lasting results. ⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠ Resources and Downloads: ⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠ ⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠ ⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠ ⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠ ⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠ Partner Links: Get your⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠ here!⁠⁠⁠ Get ⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠Click here!⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠Fasting For Life Community⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS June 25th, 2025!*** We'll GUIDE you on how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! ⁠⁠⁠REGISTER HERE!⁠⁠⁠ Click the Link for DATES, DETAILS, and FAQs! This episode dives deep into why blood sugar spikes can sabotage your fasting success and make it nearly impossible to close your eating window. Dr. Scott and Tommy explain the "glucose management zone" concept - treating every eating window as an opportunity to control blood sugar volatility rather than create metabolic chaos. Learn why that post-meal energy crash leads to late-night cravings that break your fasts, and discover simple strategies like apple cider vinegar, post-meal walks, and meal sequencing that can reduce blood sugar spikes by up to 40%. If you struggle with hunger between meals, can't seem to close your eating window, or find yourself breaking fasts due to cravings, this episode provides the blood sugar management tools to make fasting feel effortless and sustainable. ⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠ Resources and Downloads: ⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠ ⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠ ⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠ ⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠ Partner Links: Get your⁠⁠ FREE BOX OF LMNT⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠ here!⁠⁠ Get ⁠⁠30% off a Keto-Mojo⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠Click here!⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠Fasting For Life Community⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links:https://diabetes.org/about-diabetes/diagnosis

This episode reveals groundbreaking research from the Journal of Cell Metabolism showing that when you eat matters as much as what you eat for hunger control and fasting success. Dr. Scott and Tommy break down a study demonstrating that consuming 45% of daily calories at breakfast versus dinner dramatically reduces hunger and appetite without changing metabolism or weight loss. Learn why your physiology works against you when eating large evening meals, making it harder to close your eating window and stick to fasts. If you struggle with late-night cravings, can't seem to end your eating window, or find yourself breaking fasts in the evening, this episode provides the meal timing strategy to align your eating with your body's natural circadian rhythm for easier, more sustainable fasting. ⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠ Resources and Downloads: ⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠ ⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠ ⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠ ⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠ Partner Links: Get your⁠⁠ FREE BOX OF LMNT⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠ here!⁠⁠ Get ⁠⁠30% off a Keto-Mojo⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠Click here!⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠Fasting For Life Community⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(22)00344-8

This episode reveals breakthrough research showing early time-restricted eating (8am-2pm) leads to significantly more weight loss than later eating windows while maintaining muscle mass. Dr. Scott and Tommy break down a 2025 study demonstrating how shifting your eating window earlier aligns with your body's natural circadian rhythm and insulin sensitivity. Learn why simple resistance training (just 40 push-ups three times weekly) combined with adequate protein intake can preserve muscle during weight loss. If you're concerned about losing muscle while fasting or hitting a plateau with evening-only eating, this episode offers the practical science-backed solution to optimize your fasting schedule. ⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠ Resources and Downloads: ⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠ ⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024⁠⁠ ⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠ ⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠ ⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠ Partner Links: Get your⁠⁠ FREE BOX OF LMNT⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠ here!⁠⁠ Get ⁠⁠30% off a Keto-Mojo⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠Click here!⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠Fasting For Life Community⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

In this information-packed Q&A episode, Dr. Scott and Tommy tackle your most pressing fasting questions with practical, actionable advice. They discuss how to use fasting for blood sugar management without weight loss, strategies for transitioning to maintenance after reaching your goal weight, and the truth about eating windows and exercise during fasting. Whether you're concerned about A1C levels, wondering about optimal meal timing, or trying to make fasting sustainable long-term, this episode provides personalized solutions to help you adapt fasting to your unique lifestyle needs. The hosts emphasize that as you progress in your fasting journey, focusing on non-scale victories becomes increasingly important for long-term success. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠ Resources and Downloads: ⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠ ⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024⁠ ⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠ ⁠SLEEP GUIDE DIRECT DOWNLOAD⁠ ⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠ Partner Links: Get your⁠ FREE BOX OF LMNT⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠ here!⁠ Get ⁠30% off a Keto-Mojo⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠Click here!⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠Fasting For Life Community⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.mdpi.com/2072-6643/17/6/1022

This eye-opening episode explores groundbreaking research on how body weight loss directly impacts type 2 diabetes remission. Dr. Scott and Tommy break down a 2025 systematic review showing that greater weight loss percentages dramatically increase remission rates—with 30% weight loss leading to 80% complete diabetes remission. Learn why fasting creates the hormonal and metabolic changes needed for sustainable weight loss and how it serves as both prevention and treatment. The episode highlights practical strategies for using intermittent fasting to "get the dang weight off" and emphasizes that consistent small changes trump quick fixes for long-term health. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠ Resources and Downloads: ⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠ ⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024⁠ ⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠ ⁠SLEEP GUIDE DIRECT DOWNLOAD⁠ ⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠ Partner Links: Get your⁠ FREE BOX OF LMNT⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠ here!⁠ Get ⁠30% off a Keto-Mojo⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠Click here!⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠Fasting For Life Community⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.thelancet.com/journals/landia/article/PIIS2213-8587(24)00346-2/abstract

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS May 7th, 2025!*** We'll GUIDE you on how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! ⁠⁠REGISTER HERE!⁠⁠ Click the Link for DATES, DETAILS, and FAQs! In this myth-busting episode, Dr. Scott Watier and Tommy Welling challenge conventional wisdom about salt intake during fasting, revealing why proper electrolyte balance is crucial for fasting success. They explain how fasting and low-carb diets naturally flush out sodium, leading to symptoms many mistakenly attribute to "keto flu" or fasting difficulties—headaches, fatigue, dizziness, and muscle cramps—which are actually signs of electrolyte depletion. The hosts share surprising research showing that moderate salt intake (4-6g daily) is associated with longer lifespans and lower mortality rates, contrary to traditional medical advice. They offer practical guidance on choosing mineral-rich salt sources like Redmond's Real Salt or Celtic Sea Salt versus refined table salt, and provide specific strategies for maintaining proper hydration during fasting. Whether you're struggling with fasting consistency or experiencing energy dips during extended fasts, this episode provides the science-backed solutions to optimize your fasting experience through proper salt intake. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC8169157/pdf/ehaa947.pdf https://www.mdpi.com/2072-6643/17/6/1047 https://pubmed.ncbi.nlm.nih.gov/3416162/ https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.31.1_supplement.446.6 https://pubmed.ncbi.nlm.nih.gov/33314019/

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS May 7th, 2025!*** We'll GUIDE you on how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! ⁠REGISTER HERE!⁠ Click the Link for DATES, DETAILS, and FAQs! In this science-packed episode, Dr. Scott Watier and Tommy Welling reveal how significant weight loss transforms fat tissue at a cellular level, creating metabolic changes that make results more sustainable. They explain how losing 16-20% of body weight through fasting remodels adipose tissue—reducing inflammatory leptin levels by 40% while increasing beneficial adiponectin—which improves insulin sensitivity and reduces hunger even during extended periods without food. The hosts share why many people struggle to maintain their new eating patterns long-term despite initial success, and provide practical strategies for optimizing your lifestyle beyond the honeymoon phase. They emphasize how success comes from transitioning from seeing time-restricted eating as a temporary weight loss tool to adopting it as part of your identity, developing consistent schedules that become automatic rather than requiring constant willpower. This episode offers a comprehensive roadmap for optimizing both biological and psychological aspects of your weight loss journey, helping listeners move from short-term results to sustainable lifestyle change. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://diabetesjournals.org/care/article-abstract/doi/10.2337/dc24-2739/158098/Effect-of-Marked-Weight-Loss-on-Adipose-Tissue?redirectedFrom=fulltext https://pmc.ncbi.nlm.nih.gov/articles/PMC4975085/

In this Q&A episode, Dr. Scott Watier and Tommy Welling tackle common fasting questions from their listeners. They address the frustration of weight loss plateaus, explaining why blood sugar improvements are more important markers of progress than scale movement, especially during periods of high ketosis when healing happens beneath the surface. The hosts explore the powerful neurological benefits of fasting, including improved mental clarity, focus, and brain-derived neurotrophic factor production that supports cognitive function. They provide practical guidance on electrolyte supplementation during fasting, clarify coffee additions (and when a little cream might be acceptable), and explain why shifting eating windows earlier in the day is particularly beneficial, especially for those in menopause who face additional hormonal challenges. Throughout the episode, the hosts emphasize consistency over perfection and provide actionable strategies for adapting fasting to individual needs and circumstances. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://science.drinklmnt.com/electrolytes/best-homemade-electrolyte-drink-for-dehydration/

In this evidence-packed episode, Dr. Scott Watier and Tommy Welling analyze a brand-new clinical trial comparing 4:3 intermittent fasting versus daily caloric restriction over 12 months. The hosts break down the surprising finding that intermittent fasting participants lost significantly more weight (17 pounds vs 11 pounds) while experiencing a dramatic improvement in their relationship with food, shown by a remarkable two-point reduction in binge eating scores compared to almost no change in the calorie restriction group. They explain why fasting showed better long-term adherence (only 19% dropout rate versus 30% in the calorie counting group) despite both approaches creating the same weekly calorie deficit. The episode highlights how the fasting group was nearly 2.5 times more likely to achieve clinically significant 10% weight loss, and offers practical guidance for adapting this research-backed approach to your own fasting schedule. The hosts also discuss how results might be even better with increased protein intake and resistance training—two factors absent from the original study. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.acpjournals.org/doi/10.7326/ANNALS-24-01631

In this science-backed episode, Dr. Scott Watier and Tommy Welling explore how your body's internal clock dramatically impacts fasting effectiveness and metabolic health. The hosts reveal research showing that identical meals eaten at different times of day produce completely different blood sugar responses—with evening meals causing 17% higher glucose spikes and 20% lower insulin effectiveness. They explain why shifting your eating window earlier in the day can significantly improve weight loss, even without changing your food choices. The episode offers practical strategies for aligning your fasting schedule with your circadian biology, including morning and evening light exposure tips, consistent sleep patterns, and meal timing adjustments that make fasting more effective. Whether you're struggling with a weight loss plateau or looking to optimize your fasting routine, this episode provides actionable steps to harness your body's natural rhythms for better results. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC5995632/pdf/nihms933398.pdf

In this practical episode, Dr. Scott Watier and Tommy Welling reveal how apple cider vinegar can be a powerful optimizer for your fasting lifestyle. They examine research showing that just two tablespoons of ACV daily helped diabetic patients dramatically lower blood sugar, reduce waist circumference, and improve cholesterol markers without changing their diet. The hosts share their contrasting approaches to incorporating ACV into fasting: Scott uses it to suppress hunger pangs and break emotional food connections during fasting windows. In contrast, Tommy uses it to signal the end of eating periods—like "brushing your teeth" for your fasting timer. They explain how ACV improves fasting results by enhancing insulin sensitivity, slowing gastric emptying, and promoting fat metabolism. They offer listeners a simple yet remarkably effective tool to enhance their fasting results with minimal effort and maximum impact. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC10679383/ https://diabetesjournals.org/care/article/27/1/281/26582/Vinegar-Improves-Insulin-Sensitivity-to-a-High https://www.cdc.gov/diabetes/php/data-research/index.html

In this research-packed episode, Dr. Scott Watier and Tommy Welling analyze groundbreaking findings from a network meta-analysis that evaluates the most effective combinations of fasting styles and exercise types for weight loss. The study's surprising conclusion reveals that alternate-day fasting paired with moderate-intensity continuous training significantly outperforms other approaches, scoring an impressive 88% effectiveness for weight loss and 93% for fat mass reduction. The hosts break down why this combination works so well—explaining how it enhances metabolic flexibility, improves insulin sensitivity, and promotes sustainable fat oxidation—while debunking common misconceptions about needing high-intensity workouts for optimal results. They provide practical guidance for implementing these evidence-based strategies, emphasizing that consistent moderate exercise (like zone 2 training) combined with strategic longer fasting windows delivers superior outcomes with better long-term adherence than traditional approaches. Whether you're just starting your fasting journey or looking to optimize your current routine, this episode offers clear, actionable insights backed by the latest scientific research. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://storage.googleapis.com/msgsndr/6JyvZbS9DGozfkVmE452/media/67bf3a92ed60db2f5765f5e3.pdf

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this eye-opening episode, Dr. Scott Watier and Tommy Welling explore research that challenges conventional eating patterns, revealing how shifting calories to earlier in the day can dramatically improve weight loss results. The hosts break down a study showing women who consumed their largest meal at breakfast rather than dinner lost 2.5 times more weight while experiencing significantly better insulin sensitivity, reduced hunger, and improved triglyceride levels. They explain how our bodies process the same calories differently throughout the day due to circadian biology, which explains why evening-heavy eating patterns often lead to frustrating weight loss plateaus despite caloric restriction. This episode offers practical strategies for adapting your fasting schedule to leverage these biological advantages, including alternatives to the popular but less effective dinner-focused OMAD approach, providing listeners with actionable ways to improve their fasting results without increasing hunger or complication. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.20460

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this practical Q&A episode, Dr. Scott Watier and Tommy Welling tackle common fasting challenges drawn from their coaching clients and submitted by the listening community. They explore how to effectively restart fasting after a break without the frustrating "all-or-nothing" approach that often leads to failure, offering strategies to rebuild consistency gradually. The hosts share creative alternatives to food rewards that actually work, addressing the crucial habit-changing process of replacing food-based dopamine hits with equally satisfying non-food options. They provide guidance on whether to extend or end a fast when you've reached a milestone but feel like you could continue, emphasizing the importance of intention setting and building trust with yourself. Rounding out the episode, they discuss the practical considerations of maintaining a fasting practice while sick or on medication, including smart approaches to minimizing the disruption to your fasting schedule while supporting recovery. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links:

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this landmark episode, Dr. Scott Watier and Tommy Welling analyze groundbreaking research that validates their core teaching principles about fasting effectiveness. The hosts examine two studies from the same research lab, comparing one-day versus two-day weekly fasting protocols. This shows that participants following the two-day approach experienced significantly greater visceral fat loss, while simultaneously reporting reduced hunger compared to traditional calorie restriction. They unpack the surprising finding that fasting participants consumed more calories while exercising less, yet achieved superior results, challenging simplified "calories in, calories out" theories. The research demonstrates how combining strategic fasting with protein pacing (prioritizing protein at 35% of intake) substantially improves fat-free mass retention while dramatically reducing dangerous belly fat. This provides listeners evidence-based validation for adopting a sustainable fasting lifestyle. This episode provides compelling scientific support for what the hosts have taught for years: that strategic fasting combined with mindful eating delivers superior weight loss results with less hunger and greater lifestyle flexibility than conventional approaches. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.r2mprotocoldetox.com/wp-content/uploads/2023/09/Obesity-2022-Arciero.pdf https://www.r2mprotocoldetox.com/wp-content/uploads/2023/09/2022_Arciero_et_al-Nutrition_Journal-2.pdf

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this science-backed episode, Dr. Scott Watier and Tommy Welling analyze recent research from the Journal of Nature Communications revealing how intermittent fasting combined with protein pacing transforms gut health and metabolism in ways traditional calorie counting can't match. The hosts break down the surprising findings showing how fasting plus protein pacing creates a more diverse gut microbiome, increases fat-burning metabolites, and improves metabolic flexibility while reducing inflammation. They explore why fasting participants naturally increased their protein intake beyond recommendations and experienced greater reductions in visceral fat while maintaining muscle mass. This episode offers practical guidance on finding a sustainable macronutrient balance without extreme restrictions, making it easier to stick with healthy eating patterns long-term while enjoying better results than traditional dieting approaches. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.r2mprotocoldetox.com/wp-content/uploads/2024/10/Nature-Communications-Journal.pdf https://www.r2mprotocoldetox.com/wp-content/uploads/2023/10/Jama-Study.pdf

In this eye-opening episode, Dr. Scott Watier and Tommy Welling look at what science tells us about which type of fasting works best, diving into research that followed almost 10,000 people across 153 different studies. They share some exciting findings - like how alternate day fasting came out on top 82% of the time when measuring things like weight loss and blood sugar improvements. Plus, they unpack why people stick with fasting more often (up to 98% of the time!) compared to regular dieting (only 62-78%). The hosts break down what these numbers mean for everyday people trying to improve their health, and help listeners figure out which fasting approach might work best for their own lifestyle and goals. Whether you're new to fasting or looking to fine-tune your approach, this episode offers clear, science-backed guidance without getting too technical. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-024-03716-1

In this comprehensive episode, Dr. Scott Watier and Tommy Welling analyze a new 2024 systematic review and meta-analysis exploring the effects of intermittent fasting on body composition and cardiometabolic health in individuals with prediabetes and type 2 diabetes. They dissect the research findings from 14 studies involving over 1,100 adults, highlighting significant improvements in body weight, glycemic control, and metabolic markers. The hosts provide critical insights into the study's methodology while offering practical applications for implementing fasting strategies effectively for blood sugar management. Their discussion bridges the gap between clinical research and real-world application, providing valuable guidance for those looking to improve their metabolic health through fasting. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pubmed.ncbi.nlm.nih.gov/38956175/

In this evidence-based episode, Dr. Scott Watier and Tommy Welling dive into a groundbreaking 2024 systematic review examining the synergistic effects of time-restricted eating and resistance training on body composition and metabolic health. They break down the research findings showing how combining these approaches leads to significant fat loss while preserving muscle mass, even in healthy-weight individuals. The hosts provide practical insights into implementing these strategies effectively, discussing optimal protein intake, training frequency, and fasting windows that produce results. This episode offers valuable guidance for anyone looking to optimize their body composition while maintaining strength and improving metabolic markers through time-restricted eating. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.mdpi.com/2072-6643/16/18/3066

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this comprehensive episode, Dr. Scott Watier and Tommy Welling dive deep into the science and practicality of long-term water fasts, addressing common misconceptions and examining recent research about their effectiveness. They provide crucial context around different fasting durations, from 24-hour fasts to extended 5-10 day protocols, while explaining how fasting needs differ between lean and overweight individuals. The hosts share valuable insights into gender-specific fasting considerations, including optimal timing for women based on their menstrual cycle, and outline practical strategies for successful extended fasting, from exercise modification to stress management. This episode delivers essential knowledge for anyone considering longer fasting protocols, while emphasizing the importance of personalization and strategic implementation. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://today.uic.edu/water-fasts-can-help-you-lose-weight-but-you-might-gain-it-back-quickly/

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this practical episode, Dr. Scott Watier and Tommy Welling address the common challenges of returning to fasting after the holiday season, providing actionable strategies for regaining momentum and achieving consistent results. They tackle listener questions about breaking through the 24-hour fasting plateau, offering a strategic approach to extending fasting windows while maintaining sustainable practices. The hosts dive deep into the science behind feeling cold during fasting, explaining the metabolic adaptations taking place and providing practical solutions for managing temperature changes. They round out the episode by addressing protein optimization and the role of autophagy in skin health during weight loss, delivering valuable insights for those seeking to maintain their fasting lifestyle long-term. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this illuminating episode, Dr. Scott Watier and Tommy Welling explore the critical connection between brain fog and metabolic health, revealing how blood sugar dysregulation can significantly impact cognitive function. They break down the various manifestations of brain fog, from difficulty concentrating to mental fatigue, and explain how fasting can be a powerful tool for improving mental clarity. Drawing from both scientific research and personal experience, they provide practical strategies for using fasting to optimize brain function and reduce cognitive decline risks, while offering hope to those struggling with persistent mental fog. Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links:

In this first episode of 2025, Dr. Scott Watier and Tommy Welling break down the powerful combination of fasting and exercise for optimal health outcomes. They explore five distinct types of workouts - from post-meal walks to fasted training - explaining how each uniquely impacts metabolic markers and complements a fasting lifestyle. Using real-time glucose monitoring data and research-backed evidence, they demonstrate how strategic exercise choices can enhance fasting results while building sustainable fitness habits, offering listeners practical ways to maximize their health journey in the new year. ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links:

In the latest episode of the Fasting for Life podcast, we recap the success and core themes of 2024, emphasizing sustainable lifestyle changes over quick fixes. We discuss the importance of consistent fasting windows, strategic food choices, and the role of sleep, stress management, and supportive environments in achieving long-term health goals. We share insights from the year's top episodes, focusing on fasting benefits, relationship with food, and non-scale health victories. As we look ahead to 2025, the podcast offers listeners practical tips and motivation to begin their health journey now, utilizing community support and evidence-based strategies. ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links:

In this episode of the Fasting for Life podcast, Dr. Scott Watier and Tommy Welling discuss the benefits of using fasting as a tool to improve metabolic health by stabilizing blood sugar levels. They emphasize the importance of maintaining stable blood sugar levels, highlighting the negative effects of significant blood sugar fluctuations on health, including increased cardiovascular and diabetes risk. They explore how consistent fasting can lead to improved glucose numbers and reduced insulin resistance, which in turn lowers the risk of cardiovascular disease and diabetes. The hosts also emphasize the importance of food choices, recommending low glycemic, protein-based meals to stabilize blood sugar and reduce oxidative stress. Finally, they introduce the new ultimate blood sugar guide as a resource to help listeners start 2025 with better health choices by leveraging fasting and informed dietary decisions. ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS Jan 29th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC7530333/pdf/fcvm-07-570553.pdf

In this holiday-focused episode, Dr. Scott Watier and Tommy Welling provide essential strategies for maintaining a fasting lifestyle while navigating festive celebrations. They share practical tips for managing blood sugar, including strategic meal timing, mindful portion control, and the importance of pre and post-meal routines like apple cider vinegar consumption and intentional walks. The hosts emphasize adopting a mindset of grace while setting healthy boundaries. They teach listeners how to enjoy holiday meals without compromising their health goals. Drawing from their personal experiences with holiday seasons before and after adopting fasting, they offer actionable advice for turning potential dietary challenges into opportunities for maintaining metabolic health through the festivities. GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

***JOIN THE MASTER YOUR FASTING CHALLENGE THAT STARTS Dec. 11, 2024!*** New to fasting or want to get back on track? Struggling to break through a plateau? Ready to finally stop obsessing about your diet? Wanting to manage the HOLIDAYS and not worry about the food or the scale!?? We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! Join us on December 11th for the Master Your Fasting Challenge! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! DECEMBER 11th CHALLENGE REGISTRATION LINK In the "Fasting for Life" podcast episode, hosts Dr. Scott Watier and Tommy Welling discuss how to use fasting as a tool to improve health and achieve wellness goals. They emphasize the importance of understanding blood test results beyond standard medical ranges to achieve optimal health, particularly concerning cholesterol, blood sugar, and insulin resistance, which are indicators of metabolic health. The hosts highlight the benefits of fasting in improving these health markers, often outperforming traditional dietary and pharmaceutical interventions. They encourage listeners to get specific blood tests, understand the optimal ranges recommended by experts, and use fasting to navigate and improve these health metrics, especially with the new year approaching. GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Reference Article: https://www.levels.com/blog/the-ultimate-guide-to-understanding-your-cholesterol-panel-and-metabolic-blood-tests?__s=72dghf497nkahcwgdg5y#trighdl

***JOIN THE MASTER YOUR FASTING CHALLENGE THAT STARTS Dec. 11, 2024!*** New to fasting or want to get back on track? Struggling to break through a plateau? Ready to finally stop obsessing about your diet? Wanting to manage the HOLIDAYS and not worry about the food or the scale!?? We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! Join us on December 11th for the Master Your Fasting Challenge! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! DECEMBER 11th CHALLENGE REGISTRATION LINK In today’s episode of the "Fasting for Life" podcast, we focused on using fasting as a tool for health and wellness, offering actionable tips in every episode. We emphasize the importance of maintaining momentum during the holiday season to avoid seasonal weight gain, sharing personal experiences and strategies to successfully integrate fasting into holiday routines. We advocate for starting health goals during the holidays rather than waiting for New Year, highlighting their upcoming challenge as a supportive structure for maintaining progress. We express gratitude to their listeners, acknowledging the community and individual transformations achieved through fasting, aiming to continually inspire and guide those on their health journeys. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links:

***JOIN THE MASTER YOUR FASTING CHALLENGE THAT STARTS Dec. 11, 2024!*** New to fasting or want to get back on track? Struggling to break through a plateau? Ready to finally stop obsessing about your diet? Wanting to manage the HOLIDAYS and not worry about the food or the scale!?? We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! Join us on December 11th for the Master Your Fasting Challenge! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! DECEMBER 11th CHALLENGE REGISTRATION LINK In today’s episode of the "Fasting for Life" podcast, we discuss the benefits and challenges of using fasting as a tool for health, focusing on the concept of flipping the metabolic switch, which involves transitioning the body from using glucose to ketones for energy. We highlight the importance of understanding ketosis, measuring ketone levels accurately using blood tests, and employing strategies such as proper hydration, controlled carbohydrate intake, and varied fasting durations to achieve metabolic flexibility. The episode also addresses common misconceptions about fasting, like the belief that longer fasts always lead to deeper ketosis, and offers practical tips for maximizing fat oxidation through high-intensity exercise and improved sleep quality. By incorporating these strategies, listeners can enhance their fasting journey, leading to improved body composition, cognitive function, and overall metabolic health. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links: https://keto-mojo.com/blog/intermittent-fasting-ketosis/?_kx=96u0JvQJ11AcA-dHzfAOyq3iRhgqKF0ZR5xcgH8sHjk.LpJ8Se https://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.22065

In this episode of the Fasting for Life podcast, Dr. Scott Watier and Tommy Welling discuss the transformative power of fasting in addressing metabolic dysfunction and improving overall health. They highlight the reactive nature of the current medical system, which focuses on managing symptoms with medications, rather than preventing or reversing diseases like type two diabetes and Alzheimer's. The hosts advocate for a societal shift towards prevention, emphasizing the importance of lifestyle choices, such as proper nutrition and exercise, to combat chronic disease epidemics. Listeners are encouraged to take control of their health by implementing actionable steps like fasting, monitoring glucose levels, and making informed dietary choices. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

In today’s episode of the "Fasting for Life" podcast, we focused on using fasting as a tool for health and wellness, offering actionable steps through discussions on various topics like fat loss and lifestyle design. In a recent Q&A episode, we address listener concerns, providing insights into maintaining consistency in fasting schedules, understanding weight loss patterns, and adapting fasting techniques for those with specific health conditions like gastritis. We also discuss how fasting can assist with surgical recovery, emphasizing planning, hydration, and strategic meal choices to promote healing and reduce post-operative inflammation. Throughout, we highlighted the importance of maintaining consistent actions and making intentional food choices to achieve lasting results without regaining weight. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links:

In today’s episode of the "Fasting for Life" podcast, we discuss various topics in each episode, offering immediate, actionable steps and cover areas such as fat loss, health optimization, and the science of lifestyle design. The podcast emphasizes the wide-ranging benefits of fasting beyond weight loss, highlighting improvements in metabolic flexibility, reduced inflammation, and disease prevention, among others. Engaging with their audience, we are open to questions and provide additional resources through challenges and their fast start guide. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links: https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0209353

***JOIN THE MASTER YOUR FASTING CHALLENGE THAT STARTS October 30, 2024!*** New to fasting or want to get back on track? Struggling to break through a plateau? Ready to finally stop obsessing about your diet? Let’s kick off spring time and prep for summer with intention, habit-building, and fast-tracking your fasting results! We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! Join us on October 30th for the Master Your Fasting Challenge! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! OCTOBER 30th CHALLENGE REGISTRATION LINK In today’s episode of the "Fasting for Life" podcast, we discuss the benefits of various fasting regimens, including alternate day fasting, time-restricted eating, and periodic fasting. The conversation centers on a study examining the impact of intermittent fasting on health, particularly noting its potential benefits in metabolic, cardiovascular, and neurological health. We also highlight fasting's role in weight loss, stress resistance, and improving factors like insulin sensitivity and brain functionality, specifically the importance of brain-derived neurotrophic factor (BDNF) in hunger regulation. The episode underscores fasting as an effective strategy for combating lifestyle-related metabolic diseases, promoting longevity, and enhancing overall health. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5411330/pdf/nihms831290.pdf https://ars.els-cdn.com/content/image/1-s2.0-S009130222100073X-ga1_lrg.jpg https://www.sciencedirect.com/science/article/abs/pii/S009130222100073X

***JOIN THE MASTER YOUR FASTING CHALLENGE THAT STARTS October 30, 2024!*** New to fasting or want to get back on track? Struggling to break through a plateau? Ready to finally stop obsessing about your diet? Let’s kick off spring time and prep for summer with intention, habit-building, and fast-tracking your fasting results! We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! Join us on October 30th for the Master Your Fasting Challenge! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! OCTOBER 30th CHALLENGE REGISTRATION LINK In today’s episode of the "Fasting for Life" podcast, we focus on the benefits of fasting for health, wellness, and lifestyle improvements. We address common misconceptions, fasting mistakes, and provide practical advice for incorporating fasting into everyday life. Emphasizing a long-term, sustainable approach, we highlight the importance of consistency, proper nutrition, and adaptability in fasting practices. Additionally, we offer community support through challenges and coaching to help participants reach their health and weight loss goals effectively. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links:

***JOIN THE MASTER YOUR FASTING CHALLENGE THAT STARTS October 30, 2024!*** New to fasting or want to get back on track? Struggling to break through a plateau? Ready to finally stop obsessing about your diet? Let’s kick off spring time and prep for summer with intention, habit-building, and fast-tracking your fasting results! We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! Join us on October 30th for the Master Your Fasting Challenge! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! OCTOBER 30th CHALLENGE REGISTRATION LINK In today’s episode of the "Fasting for Life" podcast, we discuss a new study on time-restricted eating (TRE) and its impact on metabolic syndrome. We highlight that a study involving 108 participants demonstrated that TRE, even with a modest reduction in the eating window, led to significant improvements in weight, body fat, and LDL cholesterol over a three-month period. Despite some critics claiming the metabolic effects were minimal, we argue that the physiological benefits and lifestyle simplification offered by TRE are substantial. We advocate for incorporating fasting as a practical tool for health improvement and weight management, encouraging listeners to explore fasting as a sustainable lifestyle change. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links: https://www.acpjournals.org/doi/epdf/10.7326/P24-0006

In today’s episode of the "Fasting for Life" podcast, we discuss using fasting as a tool for better health and wellness, sharing their personal transformations and offering actionable advice. We question the effectiveness of Body Mass Index (BMI) in measuring health and advocate using the Body Roundness Index (BRI) and waist-to-height ratio as better indicators of visceral fat, which is linked to higher health risks. We emphasize tapping into long-term fat stores through fasting rather than calorie restriction, which often keeps insulin levels high and doesn't target stubborn fat effectively. We encourage listeners to consistently implement fasting strategies, use more accurate health metrics, and potentially join their programs for support in achieving health goals. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links: https://medium.com/wise-well/why-bmi-should-go-bye-bye-332f287b9b29 Calculators: https://app.webfce.com/PublicBRICalculator.aspx https://calculator.academy/waist-to-height-ratio-calculator-whtr-calculator/#f1p1

In today’s episode of the "Fasting for Life" podcast, we share insights on how fasting can help listeners regain health and wellness. Each episode provides actionable steps on topics from fat loss to lifestyle design. Listeners' questions, such as those about fasting schedules, cholesterol concerns, and muscle maintenance, are discussed thoroughly to provide practical advice. We also encourage the community to stay consistent, engage in challenges, and tailor fasting plans to individual needs for sustainable results. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links:

In today’s episode of the "Fasting for Life" podcast, we discuss the transformative and versatile benefits of fasting for health and wellness. Each episode focuses on a single, actionable topic ranging from fat loss and metabolic health to lifestyle design, aiming to provide listeners with practical steps for improvement. Core components highlighted include optimizing sleep, managing stress, ensuring proper hydration, integrating manageable workout routines, and prioritizing protein intake to enhance overall metabolic health. Listeners are encouraged to adopt and immediately implement one or two of these foundational habits to see significant health benefits. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Link to Berberine mentioned in this episode: https://us.fullscript.com/plans/ffl-berberine DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links: