Episode #192

In this week's episode, Terri shares two mindset shifts that you can experience in your journey. First, she talks about the common question of whether "this ever gets easier". Then she discusses reframing the steps you take in the journey as self-care, even when they aren't easy or fun or what you are used to doing.

Summary Timestamps:

• Does it ever get easier to fast? (01:45)
• Terri’s experience. (03:42)
• Everyone’s experience varies. (04:31)
• Does it ever get easier to make healthier food choices? (06:02)
• Finding foods that work well for your body. (06:23)
• Terri’s experience of giving up sugar. (07:36)
• How things feel different and get easier over time but to expect to still think about it sometimes. (10:48)
• The concept of self-care and how it relates to healthy habits. (12:49)
• Confusing ‘comfort foods’ with self-care. (15:20)
• Reframing self-care. (18:47)
• What do you do every day that is self-care? (21:19)

Chapters:

00:00 Disclaimer

02:03 Does fasting ever get easier?

06:04 Does making food-choice changes get easier?

12:49 The importance of self-care.

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

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Disclaimer

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Episode #191

In this episode of The Fasting Method podcast, Megan Ramos interviews Dr. Nadia Pateguana and her incredible daughter, Zinzi, about their new podcast - Forbidden. Dr. Nadia previously shared she was stepping away from TFM to focus on her daughter's health, as well as a big move to Dubai. Dr. Nadia and Zinzi share all of the incredible insights and work they've been doing to help Zinzi as she navigates disordered eating.

Megan and Dr. Nadia discuss how so many women are often undiagnosed with conditions like ADHD in childhood and how that can go on to impact their eating habits later in life.

• The importance of understanding neurodivergence, as ADHD often presents differently in women and girls compared to boys. [08:01] [30:25]
• The role of a supportive community, especially the Fasting Method Community, in providing guidance and a safe space to share their story. [13:41]
• Encouraging others, especially women, to advocate for themselves and seek proper diagnosis and support for ADHD and eating disorders, as these conditions are often overlooked or misdiagnosed. [15:54] [20:23] [26:28]
• Strategies Nadia and Zinzi have implemented at home, such as using calendars and schedules to help Zinzi stay organized, as well as avoiding restrictive diets and instead focusing on building a healthy relationship with food. [19:02]

There is a video of this podcast which you can watch here: https://youtu.be/sI68Aoqq5xc

Dr. Nadia’s Links:

Instagram: https://www.instagram.com/nadia_pateguana

YouTube: https://www.youtube.com/@DoctorNadia

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Episode #190

In this week's episode, Terri is joined by Coach Heather Shuker to discuss ways to get back into fasting for folks who may be struggling after not having fasted for a while.

Terri and Heather discuss the video/board game analogies to illustrate how you may be out of practice, but that does not mean you are back at the beginning completely.

• Just like in video games, when you lose a life, you don't have to start over from the beginning. You can pick up where you left off and continue progressing. The same applies to habits and goals - you don't have to start from scratch if you've fallen off track. (01:31)
• It's common for people to return to healthy habits like fasting after a period of time away. It’s a bit like dusting off an old video game or board game - you may need to relearn some of the mechanics, but you don't have to start over completely. (06:53)
• If you want to stay proficient at something, you need to stay in the game. The key is to be patient with yourself and focus on consistency rather than perfection. Small, daily steps are more important than trying to achieve your goals quickly. Showing up and making the effort consistently is what leads to long-term success. (09:23)
• The importance of maintaining support systems and communities, even after reaching your goals. Just like in addiction recovery, continuing to participate in the Community can help you stay on track. (10:22)
• The danger of too much too soon. A great indicator of success is that you keep showing up. (18:23)
• Focus on the process rather than just the outcome, and remember that getting back on track is about dusting off old skills, not starting from scratch. (22:40)

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Episode #189

In this Fasting Q&A episode, hosted by Coach Lisa Chance, Dr. Jason Fung answers questions from the TFM Community:

1. I’ve been fasting for six months and was surprised to discover on my annual screening that I am in the early stages of iron deficiency. I am post-menopausal, typically eat red meat twice a week, and fast twice a week. I have been restricting my protein intake but have been taking iron supplements. Should I take iron supplements when I am fasting and are there other things I should consider with fasting as a way of life? [02:03]
2. I recently found out I have high histamine, either from diet and/or not being able to process it. I was wondering if longer fasts, say over 24 hours, would help to get rid of high histamine and settle my body down? [05:37]
3. I can physically feel when I am losing weight. I feel a mild tingling on the back of my thighs and glutes. It doesn’t really bother me and I look forward to the sensation as I know I am headed in the right direction. Is there a name for this sensation and is it a cellular, biochemical function? I like to think of it as fat cells dissolving! [09:41]
4. What are your thoughts on dry fasting? [12:58]
5. What is the allowable ketone level while fasting for two to three days (on a strict ketogenic/carnivore diet), and at what level should you break your fast? [15:36]
6. If you have a lot of weight to lose and a lot of extra skin, how much dietary protein do you *really* need to eat during your meals? Don’t you want your body to scavenge that extra protein? Does it make a difference to fast with water, salt, and magnesium only, as opposed to using fasting aids such as bone broth? [17:47]
7. How does fasting affect blood circulation? [20:16]
8. Please can you explain the difference between autophagy and chaperone autophagy? [21:30]
9. Can you please explain what is happening when you take vinegar to reduce the impact of blood sugar spikes after eating? [23:02]
10. I don’t seem to be able to get beyond 50 hours when doing longer fasts. Is there a reason for this or is it just that 50 hours is my sweet spot when it comes to fasting? [27:43]

LINKS:

Fasting for Kidney Disease - Surprising Benefits

https://youtu.be/Uyjg5S_ef9k?si=6700whbBLEv8ouML

#106 Bitesize: Is ADF Fasting Better?

https://www.thefastingmethod.com/bitesize-is-adf-fasting-better/

Please note that you need to be a member of the TFM Community to submit questions to the Q&A webinars with Dr. Fung but you can submit questions to our regular Q&A episodes here: https://bit.ly/TFMPodcastQs

Transcripts of all episodes are available at www.thefastingmethod.com on the Podcast page.

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Episode #188

In this week's episode, Terri is joined by TFM Community member, Sooz, who shares her amazing health journey transformation.

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Episode #187

In this week's episode, Terri is joined by Coach Bethany to discuss best practices they have gleaned from their clients and Community-member success stories:

• Consistently showing up for Community and coaching meetings, even when struggling. [02:38]
• Avoiding the habit of finishing others' leftover food, wasting food, or consuming gifted food, and, rather, recognising it as ‘not your food’. [05:20]
• Tracking food intake for a couple of weeks to increase awareness of unconscious eating habits. [07:57]
• Defining clear, measurable metrics of success, such as clothing fit or body measurements, rather than relying solely on the scale. [10:33]
• Setting both interpersonal boundaries (with others) and intrapersonal boundaries (with oneself) to support fasting goals. [13:17]
• Accepting and embracing the ‘in-between’ phase, where progress is being made but final goals have not yet been reached. [15:40]
• Scheduling fasts in advance and planning around social events to maintain consistency. [19:08]
• Comparing consistency in fasting to other areas in your life. [24:14]
• Immersing yourself in the topic of fasting to stay motivated and inspired. [25:47]

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Episode #186

In this week's episode, Terri is joined by Coach Heather to talk about 7 common mistakes fasting beginners make when they are excited about the power of fasting.

1. Neglecting to manage electrolytes. [02:25]
2. Trying to string one-meal days over and over instead of alternating fasting and eating days. [07:20]
3. Trying to increase fasting intensity too quickly instead of building up gradually. [10:00]
4. Considering fasting a ‘magic eraser’ without making necessary dietary changes. [14:50]
5. Telling everyone about fasting before establishing a consistent practice. [18:33]
6. Trying to go it alone instead of joining a supportive community. [21:06]
7. Failing to have a plan. [26:04]

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Episode #185

In this week's episode, Terri is joined by Coach Bethany to talk about the importance of establishing and returning to your fasting foundations or the framework structure you have put into place.

They emphasize that having strong foundations or a solid framework is integral to navigating life (stressful times, vacations, holidays, etc.) and your fasting lifestyle (fasting and eating healthy foods).

• Terri and Bethany use the analogy of building a house to illustrate this concept - starting with laying a solid foundation. [03:08]
• Then building a strong frame - TRE (time-restricted eating) [06:07]
• Go back to the fundamentals - focus on the basics first, such as making healthy food choices and establishing consistent eating and fasting patterns, before attempting more advanced fasting regimens. [08:15]
• Don’t try to "make up" for periods of going off track by drastically increasing fasting or using fasting in a punitive way as this can be counterproductive. Instead, go back to the fundamentals and rebuild the foundation. [11:18]
• Don’t try to out-fast a poor diet. [18:38]
• Balance and patience is important in developing a sustainable fasting and eating routine, rather than quick fixes or extreme measures. [22:32]
• Don’t compare your journey to other peoples’ experiences. Trust the process and take your time. [27:47]

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.