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.

Many people already know what to do for their health — and still struggle to follow through consistently.

🎙️In this bonus episode, Dr. Terri Lance explores the gap between knowing and doing, and why that gap has nothing to do with laziness, discipline, or willpower.

This conversation looks at how stress, long-standing habits, self-talk, identity, and the nervous system influence our ability to live what we already know — especially when life gets busy, emotional, or unpredictable.

Rather than collecting more information or trying harder, real change often comes from learning how to support yourself through discomfort and challenge.

If this episode resonates, you're not alone — and you don't need more information. Support, structure, and self-compassion are often what make the difference.

✨ 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 deeper look at hunger — and why overeating is not a willpower problem.

Episode #240

🎙️ What if the real issue isn't overeating — but over-hunger?

In this episode, Megan Ramos and Dr. Terri Lance are joined by Dr. Jason Fung to unpack the ideas behind The Hunger Code and why focusing on calories alone misses the real drivers of eating behaviour. Together, they explore how hunger is regulated by hormones, how emotional and conditioned hunger influence our choices, and why so many people feel "broken" when the problem was never willpower to begin with. This conversation reframes hunger as a biological and behavioural signal — not a personal failure — and explains why working with your body leads to far more sustainable results than fighting it.

👉 What you'll learn:
• Why overeating is better understood as a problem of over-hunger
• How hormones like insulin, GLP-1, and cortisol influence appetite and satiety
• The difference between homeostatic, hedonic, and conditioned hunger
• Why calorie restriction alone increases hunger and backfires long-term
• How ultra-processed foods drive hunger without creating satiety
• The role of mindset, habits, behaviour, and environment in lasting change

⏱️ Timestamps
00:00 — Hunger beyond willpower: setting the framework
04:45 — Why calorie control fails and hunger escalates
08:05 — Overeating as a problem of over-hunger
12:40 — Insulin's role in hunger and satiety
16:20 — Homeostatic vs hedonic vs conditioned hunger
20:00 — Ultra-processed foods and constant appetite stimulation
26:30 — Social modelling, environment, and learned eating patterns
32:10 — Mindset, habits, and behaviour change
38:45 — Why people feel "broken" when biology is the issue
44:10 — Key takeaways from The Hunger Code
48:30 — Final thoughts and closing reflections

📝 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/

🎓 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.