A clear, practical conversation about why the fundamentals of fasting matter at every stage of the journey.

Episode #238

🎙️ You don't need intensity to make progress — you need the right foundation.

Terri and Bethany revisit the core skills that support every fasting protocol, from TRE to therapeutic fasting, and explain why going "back to basics" is often the exact way forward. Through analogies, real client examples, and grounded coaching, this episode helps you understand how to build (and rebuild) your fasting framework with confidence.

👉 What you'll learn:

• Why foundations matter no matter how long you've been fasting
• What happens when you skip the fundamentals
• How to build your "fasting house" — foundation, frame, structure
• Why TRE and food choices come before longer fasts
• The power of holding patterns, scaffolding, and dialing intensity up/down
• How to recover after setbacks without punishment
• Why returning to basics is not failure but wise self-coaching

Terri and Bethany revisit one of the most important themes in fasting: strong foundations. They break down why the fundamentals matter, how to build a fasting framework that actually works, and how to return to your basics when you feel stuck, overwhelmed, or off track. This episode is grounding, practical, and full of memorable analogies to help you find clarity in your fasting journey.

📝 The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

📣 Connect With Us

📸 Instagram: https://www.instagram.com/fastingmethod/

👍 Facebook Page: https://www.facebook.com/TheFastingMethod

🌐 FREE Facebook Group: https://bit.ly/TFMNetwork

💛 Want support applying these fundamentals in real life? Join The Fasting Method Community today.
https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 — Introduction

00:35 — Why the end of the year is a perfect time to revisit foundations

02:20 — The "house" analogy: foundation, frame, structure

03:53 — Why people try to skip ahead (and what it costs them)

05:19 — Eating habits as the foundation

07:11 — TRE as the frame that holds everything together

08:59 — How and when to dial fasting intensity up or down

10:07 — Why fundamentals matter during holidays, stress, or life changes

12:02 — The holding pattern and scaffolding analogies

13:12 — Why jumping into long fasts rarely solves the real problem

14:19 — Recovery without punishment: rebuilding instead of correcting

15:22 — How to get unstuck when progress slows

17:24 — Why going "back to basics" is not going backwards

20:37 — The long-haul mindset and what true consistency looks like

22:19 — Final encouragement for anyone feeling lost or overwhelmed

⚠️ 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.

A grounded, compassionate conversation to help you stay steady during the chaotic in-between week of the holidays.

Episode #237

🎙️ This strange, stretchy week between Christmas and New Year's can feel like everything is falling apart — but it doesn't have to.

Terri and Megan share practical, mindset-supportive strategies to help you stay steady, release all-or-nothing thinking, and reconnect with the foundational skills that keep you moving forward.

👉 What you'll learn:

• Why one meal, one day, or one week cannot ruin your journey
• How to recognise and break the "smash the other three tyres" mindset
• What recovery really looks like (and how to start immediately)
• How TRE and foundational skills can stabilise your holiday rhythm
• How to redefine consistency during busy or chaotic periods
• Strategies for traditions, social events, cravings, and stress
• How to modify your fasting plan without abandoning it

Terri and Megan talk through the messy, in-between week after Christmas — a time when routines fall apart and all-or-nothing thinking creeps in. They explain why no single event can undo your progress, how to recover quickly, and how to redefine consistency in a way that feels doable and grounding. This episode offers steady, compassionate guidance for anyone feeling overwhelmed during the holidays.

📝 The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

📣 Connect With Us

📸 Instagram: https://www.instagram.com/fastingmethod/

👍 Facebook Page: https://www.facebook.com/TheFastingMethod

🌐 FREE Facebook Group: https://bit.ly/TFMNetwork

💛 Want support during the holidays and beyond? Join The Fasting Method Community today.
https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 — Introduction

00:24 — Terri sets the tone for this unique week of the year

01:50 — Why people dread the week between Christmas and New Year

02:24 — "One week won't ruin your journey"

03:25 — All-or-nothing thinking and why it derails progress

05:50 — TRE and foundational habits as stabilisers

07:19 — The mindset of recovery vs. self-punishment

11:57 — Smashing the "other three tyres": the trap of shame

14:54 — Recovery in action: real community stories

15:43 — Redefining consistency during holiday chaos

19:11 — Modified expectations and realistic planning

20:54 — Shifting traditions away from food

27:02 — Emotional ties to holiday foods

30:58 — Creating new memories that aren't food-dependent

34:03 — Finding non-food forms of comfort and self-care

38:25 — Breaking the belief that holiday choices define you

41:00 — Closing thoughts + reassurance

⚠️ 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.

A heartfelt conversation on self-trust, mindset shifts, and healing without pressure.

Episode #236

🎙️ What if the real breakthrough isn't in doing more, but in finally slowing down enough to listen to your body?

In this warm and encouraging conversation, Coach Amy sits down with TFM Community member Alicia Peters, whose journey through perimenopause, weight gain, and frustration eventually led her to profound mindset change. Alicia opens up about releasing comparison, embracing TRE as her foundation, and learning to work with — not against — her body's signals.

👉 What you'll learn:

• Why slowing down can sometimes create more healing than pushing harder
• How Alicia broke free from comparison and perfectionism
• The mindset shifts that helped her stay consistent and kind to herself
• Why TRE became her anchor — even before longer fasts
• How to partner with your body during perimenopause and metabolic change
• The practical strategies and self-talk that helped Alicia keep going

📝 The transcript for this episode is available on our website:
👉 https://www.thefastingmethod.com/podcasts/

📣 Connect With Us

📸 Instagram: https://www.instagram.com/fastingmethod/

👍 Facebook Page: https://www.facebook.com/TheFastingMethod

🌐 FREE Facebook Group: https://bit.ly/TFMNetwork

🚀 Ready to start your own transformation? Join The Fasting Method Community today.
👉 https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 Introduction

00:24 Amy shares Alicia's background and why her story matters

01:46 Welcoming Alicia

03:00 What brought Alicia to The Fasting Method

06:42 Creativity, coping, and finding new outlets

08:48 The mindset shifts that changed everything

11:41 Learning to partner with her body

14:05 The power of community and group support

17:39 Comparison, TRE, and redefining progress

20:21 Alicia's fasting evolution

26:40 How her way of eating has changed

28:15 Alicia's biggest non-scale victories

31:03 Health improvements: blood pressure, A1C, confidence

34:24 Overcoming derailing moments with "the next best thing"

38:08 What's next for Alicia

39:05 Alicia's advice for anyone just starting

40:05 What she would tell her earlier self

41:04 Closing reflections from Coach Amy

⚠️ 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.

How mindset, hunger management, and practical tools can make fasting easier and more sustainable.

Episode #235

🎙️ Building healthy habits and a strong mindset is far more important than relying on willpower. If fasting feels like a battle of will, you've already lost. In this episode, Jason, Megan, and Terri talk about why mindset and hunger management shape your long-term success far more than "perfect" fasting. They explore how simple tools can help you stay consistent, reduce overwhelm, and make fasting feel more doable rather than more difficult.

You'll hear why hunger isn't just physical, the role of emotional and social hunger cues, and how real-food tools — like bone broth, herbal and green teas, and structured support — can help you ride out hunger waves. They also discuss how the monthly 5-Day Reset fast in the TFM Community gives people a safe, structured way to practise consistency, reduce inflammation, feel better, and build confidence. Aeira products feature as supportive aids, helping fasters access high-quality bone broth and teas conveniently in real life.

👉 What you'll learn:

• Why mindset and habit-building matter more than willpower or calorie counting

• The different types of hunger and how to work with them, not fight them

• How tools like bone broth and teas can make fasting easier and more sustainable

• Why Aeira bone broth and teas were developed as convenient, high-quality fasting tools

• How the 5-Day Reset supports hunger management, consistency, and reduced inflammation

• The importance of structure, community, and simple habits for long-term success

🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.

⏰ Timestamps

00:00 – Why mindset matters more than willpower

00:40 – Understanding hunger beyond the physical

02:00 – The role of habits and emotional triggers

05:40 – Why "training wheels" and fasting tools are not cheating

09:30 – Aeira bone broth: convenience, quality, and satiety

14:20 – Teas, catechins, COMT, and gentle hunger support

20:10 – Making fasting easier with real-life tools

24:00 – The structure and science of the 5-Day Reset

30:10 – Community benefits and building sustainable habits

37:20 – Inflammation, energy, and what people notice during Reset fasts

43:40 – "Clean vs dirty fast" myths and why tools still offer real benefits

49:00 – Looking ahead to more on The Hunger Code

📄 The transcript for this episode is available on our website:

https://www.thefastingmethod.com/podcasts/

🤝 Connect With Us

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

Facebook Page: https://www.facebook.com/TheFastingMethod

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

🌟 Want support on your journey? Become part of The Fasting Method Community.

https://www.thefastingmethod.com/community/

⚠️ 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.

How to handle social events, FOMO, and food without losing your fasting momentum.

Episode #234

🎙️ December can feel like a non-stop swirl of social events, food traditions, and pressure to be "fun" around food. In this special Bitesize bundle, Terri revisits three powerful conversations on FOMO, boundaries, and doing hard things — especially when everyone around you is eating. This is your reminder that you can enjoy connection and honour your fasting and food choices.

In this episode, Terri brings together three classic Bitesize teachings that always land especially well during the holiday season. You'll hear practical mindset shifts for handling social events without feeling deprived, navigating food-based traditions when you're changing how you eat, and strengthening the belief that you can do hard things — including fasting and saying no when it matters. Think of this as a December reset for your social life, your identity around food, and your self-talk.

👉 What you'll learn:

• Why so many of our social connections are tied to food — and how to shift the focus back to genuine connection instead of what's on your plate.

• Practical ideas for spending time with loved ones when you're fasting or eating differently.

• How to handle FOMO when you're not joining in with appetizers, desserts, or "special" holiday foods.

• Ways to rethink your identity if you've always been the "foodie" or known for a particular dish.

• How to set kind but firm boundaries with food-pushers and those who don't understand your choices.

• Why "You can do hard things" becomes even more powerful during stressful seasons — and how to use this mindset to navigate challenging fasts and social dynamics.

⏰ Timestamps

00:00 – Introduction

00:33 – Why December is the perfect time to revisit these Bitesize episodes

01:46 – Why so many social events revolve around food

03:12 – Connecting without relying on food as the centrepiece

04:58 – How to plan social interactions that don't revolve around eating

06:40 – The pressure to participate in food traditions

08:11 – Handling FOMO without feeling deprived

09:44 – Shifting your identity when you're no longer the "foodie"

11:33 – Setting firm yet kind boundaries with food-pushers

13:01 – How to respond when others comment on your fasting or eating choices

14:50 – Reframing discomfort: hunger isn't harm

16:22 – "You can do hard things" — building the mindset

18:42 – Doing hard things when the holidays feel emotionally heavy

21:19 – Why social permission matters when changing habits

23:05 – Encouragement for your December fasting journey

24:30 – Closing message + Community invitation

📄 The transcript for this episode is available on our website:

https://www.thefastingmethod.com/podcasts/

🤝 Connect With Us

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

Facebook Page: https://www.facebook.com/TheFastingMethod

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

🌟 Want support on your journey? Become part of The Fasting Method Community.

https://www.thefastingmethod.com/community/

⚠️ 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.

A story of calm confidence, healing, and letting go of perfection.

Episode #233

What happens when you stop chasing perfection and start trusting your body? In this heartfelt conversation, Audrey shares with Coach Lisa how she moved from fear and confusion to calm confidence by embracing nourishment, community, and self-compassion.

Audrey's journey reminds us that fasting isn't just about hours — it's about listening to your body, releasing perfectionism, and keeping "a hand on the wagon," even when life gets messy.

What you'll learn:

• Why fasting alone wasn't enough for Audrey
• The mindset shift that helped her release perfectionism
• How she advocated for herself through confusing medical advice
• The practices that improved her sleep, confidence, and cardiac markers
• How she navigates social eating, travel, and cravings with ease

Books mentioned in this episode:

• The Paleo Cure — Chris Kresser
• Adrenal Transformation Protocol — Izabella Wentz
• Fast Like a Girl — Dr. Mindy Pelz

The transcript for this episode is available on our website:
👉 https://www.thefastingmethod.com/podcasts/

Connect With Us

📸 Instagram: https://www.instagram.com/fastingmethod/

👍 Facebook Page: https://www.facebook.com/TheFastingMethod

🌐 FREE Facebook Group: https://bit.ly/TFMNetwork

🚀 **Ready to start your own transformation?** Join The Fasting Method Community today.
👉 https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 Introduction

00:21 Audrey's backstory & early fasting attempts

01:26 Heart-health fears and statin pressure

03:10 Why fasting alone wasn't working

04:26 Joining TFM & shifting her approach to nourishment

05:01 The statin conversation & advocating for herself

07:08 Improvements in A1c, triglycerides & confidence

09:20 Cardiac testing results & reducing medications

11:08 The biggest surprise: calm, freedom, and mindset shifts

13:14 "Hand on the wagon" — Audrey's powerful analogy

16:22 Hunger waves & reframing discomfort

18:41 Energy, sleep, and positive influence on friends

20:55 Navigating social events & travel with TRE

23:54 Managing a cruise without derailing progress

26:24 Goals ahead: autoimmune health & elimination diets

28:23 Self-advocacy and working effectively with doctors

30:35 Community language, inside jokes & belonging

31:40 Fasting apps, perfectionism & releasing harsh self-judgment

32:53 Closing reflections & encouragement

⚠️ 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.

A warm, encouraging reset on identity, habits, and motivation.

Episode #232

Your habits aren't random — they're shaped by the identity you carry and the WHYs that keep you moving forward. In this special Bitesize collection, Terri revisits powerful insights on motivation, identity, and the real reasons we follow through when things get tough. These reflections are the perfect reset for anyone wanting to reconnect with their goals.

In this curated Bitesize episode, Terri brings together three foundational teachings on identity, habit-building, and meaningful motivation. She explores how seeing yourself as a healthier person shapes your choices, why your WHY needs depth (and sometimes quantity!), and how to work with your brain when barriers show up. This warm and practical set of reflections is designed to help you reset your mindset and strengthen your commitment as you move into a new season of your health journey.

What you'll learn:

• Why identity is the foundation of sustainable habit change
• How to align daily choices with the healthier person you're becoming
• The importance of developing multiple WHYs — even a list of 100
• How your brain uses barriers and excuses to derail progress
• Practical examples of how stronger WHYs can override old habits
• Encouragement for evolving your WHYs as your journey and goals shift

The transcript for this episode is available on our website:

👉 https://www.thefastingmethod.com/podcasts/

Connect With Us

📸 Instagram: https://www.instagram.com/fastingmethod/

👍 Facebook Page: https://www.facebook.com/TheFastingMethod

🌐 FREE Facebook Group: https://bit.ly/TFMNetwork

🚀 Ready to start your own transformation? Join The Fasting Method Community today.

👉 https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 Introduction

01:22 Identity & Habit Foundations

03:10 How Identity Shapes Daily Choices

07:20 Understanding Motivation & Your WHY

12:40 The "100 WHYs" Strategy

17:45 Barriers, Excuses & How to Work With Your Brain

24:30 Evolving Your WHY Over Time

28:18 Final reflections & sign-off

⚠️ 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.