The Fasting Method Podcast

A practical conversation about why goals don't create change — daily actions do.
Episode #243
🎙️ "Having the big, beautiful goal doesn't get us to the big, beautiful goal. Translating it into daily actions is what actually moves us forward."
In this episode, Dr. Terri Lance and Megan Ramos explore why so many people feel stuck despite having clear goals — and how shifting focus from outcomes to repeatable daily actions is what creates real, lasting progress. They discuss habit-building, consistency, and the small behaviors that support fasting success, metabolic health, and long-term transformation. This episode is a grounded reminder that progress isn't about doing more or pushing harder, but about choosing actions you can repeat over time.
👉 What you'll learn:
• Why goal-setting alone rarely leads to lasting change • The difference between motivation and consistency • How daily actions create momentum over time • Why habits matter more than intensity • How to think differently about eating days and fasting days • Why sustainability beats "cranking the dial"
🎓 Coach Terri's Program Beyond Knowing: Creating Your True Transformation Starts February 3 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/
⏱️ Timestamps 00:00 — Why goals alone don't create change 05:31 — Motivation fades, consistency remains 08:53 — Translating goals into daily actions 09:11 — Structuring eating days for success 09:15 — Supporting fasting days without extremes 14:47 — Using tools without becoming dependent 20:30 — Sustainability vs intensity 27:40 — Closing reflections and next steps
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/
📘 The Hunger Code Pre-Order Bonus Bundle Pre-order The Hunger Code by Dr. Jason Fung and receive access to a powerful bonus package, including The Hunger Code Masterclass and a guided 5-Day Fasting Reset, hosted by Dr. Jason Fung and The Fasting Method coaching team. ⏰ Deadline to claim the gift bundle: March 22 👉 Learn about the Masterclass + 5-Day Reset: https://www.thefastingmethod.com/the-hunger-code-masterclass-5-day-fasting-reset/ 👉 Claim your gift after pre-ordering: https://www.doctorjasonfung.com/gift-with-purchase-offer
✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any 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.

Real change doesn't usually look dramatic at first.
🎙️In this bonus episode, Dr. Terri Lance explores the subtle internal shifts that often signal real progress — softer self-talk, quicker recovery after setbacks, and a growing ability to stay engaged instead of giving up when things feel uncomfortable.
These changes are easy to dismiss because they don't show up immediately on the scale, but they are what make long-term results possible.
This episode is part of the Beyond Knowing series — focused on bridging the gap between knowing what to do and living it consistently.
✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here:
https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

A practical coaching conversation for new fasters on why slowing down is the fastest way to make real progress.
Episode #242
🎙️ If fasting feels harder than it should, you may not be doing it "wrong" — you may just be rushing.
In this episode, Coach Terri Lance and Coach Heather Shuker walk through the most common beginner fasting pitfalls they see every week inside The Fasting Method. From delaying electrolytes to cranking intensity too fast, stringing OMAD days together, or expecting fasting to erase poor food choices, they explain why rushing leads to stalls, burnout, and frustration. This episode is a clear, supportive guide to building fasting skills in the right order so progress actually lasts.
👉 What you'll learn:
Why rushing into longer fasts often backfires
The electrolyte mistake almost every beginner makes
Why stringing OMAD days together can slow progress
How to use the fasting dial instead of maxing out intensity
Why fasting doesn't cancel out food quality
When telling people you're fasting can work against you
Why support and planning matter more than willpower
 
⏱️ Timestamps
00:00 – Slow is smooth, smooth is fast
01:12 – Why beginners rush into fasting
03:04 – Pitfall: Waiting too long to add electrolytes
07:18 – Dehydration, symptoms, and early mistakes
10:46 – Pitfall: Stringing OMAD days together
14:38 – Under-fueling, adaptation, and stalled progress
18:22 – Pitfall: Turning intensity up too fast
21:54 – Using the fasting dial instead of extremes
24:42 – Pitfall: Treating fasting like a magic eraser
27:10 – Food quality, inflammation, and results
29:38 – Final thoughts: progress comes from patience
 
📝 Transcript
👉 https://www.thefastingmethod.com/podcasts/
 
💛 Community Support
New to fasting and feeling overwhelmed?
Join The Fasting Method Community for structure, guidance, and coaching support as you build skills at the right pace:
👉 https://www.thefastingmethod.com/community/
 
🎓 Upcoming Coaching Program
Coach Terri — Beyond Knowing: Creating Your True Transformation
Starts February 3
👉 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/
 
✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
 
📣 Connect With Us
📸 Instagram: https://www.instagram.com/fastingmethod/
👍 Facebook Page: https://www.facebook.com/TheFastingMethod
🌐 FREE Facebook Group: https://bit.ly/TFMNetwork
 
⚠️ 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.

Many people believe they need more willpower to stay consistent with fasting or eating habits.
🎙️In this bonus episode, Dr. Terri Lance gently challenges that idea and explains why so-called "self-sabotaging" behaviors are often coping responses, not failures. When stress is high and the nervous system is overwhelmed, food can become a fast and familiar way to regulate — not a lack of discipline.
Real, sustainable change doesn't come from pushing harder or criticizing yourself. It comes from understanding what's happening underneath your behaviors and learning how to respond differently when things get difficult.
This episode is part of the Beyond Knowing series — exploring the gap between knowing what to do and being able to do it consistently.
✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here:
https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

A grounded Q&A episode focused on what actually keeps you consistent when motivation fades.
Episode #241
🎙️ Motivation is powerful at the start — but it never lasts. What matters is what you build underneath it.
Megan Ramos answers listener questions on hormones, insulin resistance, PMS, PCOS, perimenopause, ADHD, and the mental side of fasting. She explains why biology matters more than willpower and why well-built habits — not motivation — are what carry you forward long term.
👉 What you'll learn:
How insulin resistance affects hormones and cycle-related symptoms
Why fasting can support PMS, PCOS, and perimenopause when insulin is addressed
Why cortisol fear around fasting is often misplaced
How to think about hunger, appetite, and structure once weight loss slows
Why motivation fades — and what actually keeps you consistent
How to reduce food-driven dopamine reliance, especially with ADHD
 
⏱️ Timestamps
00:43 – Q1: Why fasting can reduce PMS and period symptoms (insulin and hormones)
02:00 – Q2: PCOS, fasting, and cortisol concerns
01:11 – Q3: Spotting, cycle changes, and healing with PCOS
08:58 – Q4: Taking vitamin D on fasting days
11:28 – Q5: Dark chocolate, insulin resistance, and health claims
14:14 – Q6: Losing weight but still thinking about food and fasting
17:54 – Q7: Eating without hunger and extending fasts
19:42 – Q8: Is fasting different for women than men?
21:50 – Q9: ADHD, dopamine, and alternatives to food
 
📝 Transcript
👉 https://www.thefastingmethod.com/podcasts/
 
💛 Community Support
Looking for support when motivation fades?
Join The Fasting Method Community for guidance, structure, and coaching support:
👉 https://www.thefastingmethod.com/community/
 
🎓 Upcoming Coaching Program
Coach Terri — Beyond Knowing: Creating Your True Transformation
Starts February 3
👉 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/
 
✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
 
📣 Connect With Us
📸 Instagram: https://www.instagram.com/fastingmethod/
👍 Facebook Page: https://www.facebook.com/TheFastingMethod
🌐 FREE Facebook Group: https://bit.ly/TFMNetwork
 
⚠️ 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.