Knowing what to do is not the same as being able to do it consistently.

Episode #259 — Turbo Talk
🎙️ In this solo episode, Dr. Terri Lance explores the gap between knowing what to do and actually doing it.

From fasting interruptions and emotional eating to self-talk and shame spirals, Terri breaks down why behaviour change is about far more than information. She explores the difference between fixed and growth mindset thinking and explains why the meaning we attach to setbacks often determines whether we stay stuck or keep progressing.

This episode is a compassionate look at why "I know better" doesn't automatically translate into lasting change — and how curiosity, not criticism, helps us move forward.

👉 What you'll learn:
• Why knowledge alone doesn't create behaviour change
• The difference between fixed and growth mindset
• How negative self-talk reinforces old habits
• Why setbacks become learning opportunities — not proof of failure
• The role of the "lower brain" in food decisions
• How curiosity helps build long-term progress

⏱️ Timestamps
00:00 — Why the real problem isn't the decision itself
00:00 — Introduction to this Turbo Talk
00:58 — "You know what to do — so why aren't you doing it?"
02:00 — Why understanding hunger still isn't enough
02:50 — Why behaviour change feels harder in real life
02:58 — Carol Dweck's mindset research
03:34 — What is a fixed mindset?
04:15 — What is a growth mindset?
05:34 — Why people feel stuck after setbacks
07:06 — Why self-talk matters more than perfection
08:00 — The tension between short-term comfort and long-term goals
09:16 — What happens after we make an off-plan choice
10:38 — Shame spirals and emotional eating
12:43 — Why awareness alone doesn't change behaviour
13:32 — Terri's cake pop story
15:09 — Fixed mindset response vs growth mindset response
17:19 — Curiosity instead of criticism
18:53 — Why mistakes don't define you
20:09 — What actually keeps people stuck
21:55 — Replacing shame with curiosity
23:03 — Automatic eating patterns and habits
24:07 — What growth mindset really means
25:12 — "If every mistake feels like failure…"
25:50 — Final reflection question

📝 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/

✨ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.

Fasting is not a switch — it's a sequence.

Episode #258
🎙️ In this episode, Coach Lisa breaks down what's really happening in your body during the first 24–48 hours of fasting.

From glycogen depletion to fat burning and gluconeogenesis, Lisa explains why fasting can feel slow or frustrating at first — especially for newer fasters — and why consistency is what helps the body become more metabolically flexible over time.

This episode walks through the physiology of fasting in a practical, easy-to-understand way so you can better understand what your body is doing and trust the process.

👉 What you'll learn:
• What the body uses for fuel first during a fast
• Why fat burning doesn't happen immediately
• How glycogen depletion works
• What gluconeogenesis actually is
• Why low carb eating supports fasting
• How movement helps accelerate the switch to fat burning
• Why consistency matters more than dramatic fasts

⏱️ Timestamps
00:00 — Why fasting is a sequence, not a switch
00:26 — Why the first 48 hours can feel frustrating
01:58 — Why consistency matters for metabolic flexibility
02:39 — What is the body actually using for fuel first?
04:26 — Why doesn't fat burning happen straight away when we begin a fast?
06:11 — How long does it take to switch from glycogen to fat burning?
07:23 — Does the body get better at making the switch over time?
09:18 — Why consistency trains the body
09:56 — What is gluconeogenesis and when does it happen during fasting?
12:56 — Why how you break your fast matters
14:12 — If we eat low carb, does the body still refill glycogen stores?
16:35 — Does movement or exercise help use up glycogen faster?
19:34 — Why fasting may not "feel" effective yet
19:42 — Could the early glycogen phase explain slow results at first?
21:26 — Why the first few weeks are foundational
22:08 — Key fasting takeaways and recap
23:22 — Listener question: when did fasting start to feel easier for you?

📝 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/

✨ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.

Hunger is more complicated than simply "needing food."

Episode #257

🎙️ In this episode, Dr. Terri Lance is joined by Dr. Fung to explore the different types of hunger and how to respond to them effectively.

Building on previous conversations around The Hunger Code, they break down the differences between homeostatic, hedonic, and conditioned hunger — and explain why understanding these distinctions can completely change your approach to eating, fasting, and weight loss.

From satiety hormones and ultra-processed foods to emotional eating and social connection, this episode explores both the biological and behavioural drivers behind hunger and overeating.

👉 What you'll learn:
• The difference between homeostatic, hedonic, and conditioned hunger
• How hormones influence hunger and satiety
• Why ultra-processed foods make hunger harder to manage
• The role of mindfulness and slowing down while eating
• Why emotional eating is about more than just willpower
• How connection and community affect eating behaviour

⏱️ Timestamps
00:00 — Why reducing weight loss to one factor doesn't work
00:28 — Introduction to the different types of hunger
01:37 — Homeostatic hunger and physical hunger cues
03:48 — Ultra-processed foods and satiety
05:31 — Food volume, fiber, and fullness
08:24 — How eating speed affects hunger
10:13 — Why hunger changes throughout the day
11:26 — Exercise and appetite suppression
12:47 — Why hunger matters more than calories
13:54 — Mindful eating and slowing down
14:19 — "Pregaming hunger" before fasting
15:31 — Why eating extra before a fast doesn't help
16:58 — Body fat, fasting, and the "bank vault" analogy
20:17 — Hedonic hunger and emotional eating
22:14 — Why talking about emotions actually helps
25:06 — Community, connection, and weight loss
28:54 — Food, relationships, and social connection
30:07 — Why weight loss is about more than diet
32:04 — The problem with reductionist thinking
35:12 — Changing your relationship with food
36:35 — Why being heard matters
39:17 — Final thoughts and wrap-up

📝 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/

✨ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.

Long-term weight loss isn't just about food — it's about how you think.

Episode #256
🎙️ In this episode, Coaches Terri Lance and Heather Shuker explore the critical role mindset plays in achieving and maintaining lasting results.

This is a special live recording featuring Terri and Heather alongside Lifetime members of The Fasting Method Community, bringing real questions and real coaching insights into the conversation.

While many people focus on what to eat or how to fast, this episode dives into the deeper work — identity, habits, emotional patterns, and the internal dialogue that shapes your choices. Because knowing what to do is rarely the problem. Doing it consistently is.

👉 What you'll learn:
• Why mindset is the foundation of long-term weight loss
• How identity shapes your behaviours and results
• The role of mindfulness and self-awareness
• Why "getting to goal" doesn't mean you're done
• How to shift from short-term thinking to long-term success
• Why behaviour change requires more than knowledge

⏱️ Timestamps
00:00 — Why there is no "finish line" in health
00:35 — What mindset mastery really means
01:34 — Why mindset is 95% of the process
04:14 — The importance of self-awareness and mindfulness
07:48 — The "arrival fallacy" and why it holds people back
10:20 — Identity and changing how you see yourself
13:31 — Turning healthy habits into your norm
17:27 — Why it shouldn't feel like restriction
19:10 — Building mindset through daily practices
21:09 — The idea of making "trades" for your future self
22:04 — Q&A: struggling with self-acceptance
28:31 — Q&A: fear of missing out on food
38:23 — Q&A: self-sabotage patterns
44:17 — Q&A: where to find mindset support

📝 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/

✨ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.

Why strength matters more than ever as you age.

Episode #255

🎙️ In this episode, Dr. Terri Lance and Coach Amy Medling explore the relationship between muscle, metabolism, and midlife health.

Many people reach midlife and feel like their metabolism is slowing down or "not working" the way it used to. In this conversation, Terri and Amy explain why that shift is happening — and why muscle plays a central role in how your body uses energy, manages blood sugar, and supports overall metabolic health.

They discuss why preserving lean mass becomes more important with age, how stress and recovery impact results, and why pushing harder with exercise is often not the answer. Instead, this episode reframes midlife as a time to adapt your approach — focusing on strength, consistency, and working with your body rather than against it.

👉 What you'll learn:
• Why muscle is critical for metabolic health, especially in midlife
• How muscle helps regulate blood sugar and energy use
• Why the scale doesn't always reflect progress
• The impact of stress and cortisol on metabolism
• Why "pushing harder" can backfire in midlife
• How to think about strength training, recovery, and movement
• Why consistency matters more than intensity

⏱️ Timestamps
00:00 — Why metabolism feels different in midlife
01:52 — The role of muscle in metabolic health
04:00 — Muscle as "metabolic currency"
04:55 — Why the scale doesn't tell the full story
07:19 — Cardio vs strength in midlife
09:55 — Why pushing harder can backfire
10:57 — The importance of recovery
12:14 — Does fasting affect muscle?
13:26 — Protein and muscle maintenance
15:25 — How to pair fasting with movement
18:37 — Muscle, insulin sensitivity, and health
20:16 — Movement, mood, and energy
21:25 — Simple ways to build muscle daily
22:47 — Strength without a gym
23:46 — Finding joy in movement
25:30 — Reframing midlife as a reset
26:10 — Final thoughts

📝 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/

✨ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.

Getting started with fasting doesn't have to be complicated.

Episode #254
🎙️ In this episode, Megan Ramos answers common questions about how to begin fasting and make it work in real life.

If you've ever felt unsure where to start, how to choose a fasting schedule, or how to stay consistent, this episode walks you through it in a simple and practical way. Megan breaks down how to approach fasting without overthinking it — and how to build a strategy that fits your lifestyle.

This is a grounded, flexible guide to help you start where you are and build from there.

👉 What you'll learn:
• How to choose the right fasting schedule for your life
• Why starting simple leads to better long-term results
• How to break a fast without overeating
• What actually breaks a fast (and what doesn't)
• How to approach fasting while travelling or on vacation
• How to fast and still have energy for workouts

⏱️ Timestamps
00:00 — Why starting simple matters
01:12 — Where to begin with fasting
03:45 — How do I choose the right fasting schedule for me?
08:10 — How do I break a fast without overeating?
12:30 — How do I know if I've broken my fast with fasting aids?
17:05 — What kind of fasting do we do while on vacation?
21:40 — How do I fast and still have energy for workouts?
25:10 — Building consistency over time

📝 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/

✨ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.

You understand hunger… so why is it still so hard to change your behaviour?

Episode #253
🎙️ In this episode, Drs. Terri Lance and Jason Fung explore why knowledge alone doesn't automatically change eating habits.

After learning about the different types of hunger, many people expect things to get easier — but often find themselves still repeating the same patterns. This conversation moves beyond understanding and into the deeper drivers of behaviour.

They discuss the role of mindfulness, mindset, and stress, and why these are essential for long-term change. Because while knowledge is the first step, it's not what actually changes behaviour.

👉 What you'll learn:
• Why understanding hunger doesn't automatically change behaviour
• The role of mindfulness in recognising eating patterns
• How mindset shapes your decisions around food
• Why stress drives eating behaviour (and what to do about it)
• The difference between knowledge and behaviour change
• Why long-term success requires more than just "knowing"

⏱️ Timestamps
00:00 — Why diet alone doesn't address behaviour
00:28 — Why understanding hunger still isn't enough
01:35 — The limits of nutrition advice
03:09 — What mindfulness actually does
05:10 — Turning awareness into action
06:46 — Why knowledge is only the first step
07:54 — Mindful eating during meals
10:15 — From mindfulness to mindset
12:12 — How mindset shapes outcomes
13:19 — Changing how you see food
15:00 — Why deprivation mindset fails
16:58 — Ultra-processed foods and mindset shifts
18:07 — Behaviour change vs diet change
20:34 — Identity and long-term change
23:31 — Why diet books don't solve the problem
25:11 — The role of coaching and community
26:50 — Food addiction and behaviour patterns
29:18 — Understanding food impact vs "right vs wrong"
30:47 — Stress, cortisol, and hunger
32:49 — Why stress drives overeating
34:33 — Finding alternatives to stress eating
36:05 — Managing stress responses
38:07 — Why old habits feel comforting
39:50 — Why this isn't your fault
41:17 — The problem with "calories only" thinking

📝 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/

✨ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.

Are GLP-1 medications the answer to weight loss — or just one piece of a much bigger picture?

Episode #252
🎙️ In this episode, Megan Ramos and Dr. Terri Lance unpack the growing conversation around GLP-1 medications and how they fit into a broader health journey.

With increasing pressure, confusion, and mixed messaging around these medications, they explore a more balanced perspective — one that removes shame while also setting realistic expectations. GLP-1s can be a helpful tool for some people, but they are not a standalone solution.

They discuss how these medications work, common misconceptions, and what happens when they're used in isolation without addressing nutrition, fasting, and mindset. They also share practical guidance on how to use them responsibly — including dosing, side effects, and why "more" is not always better.

👉 What you'll learn:
• What GLP-1 medications are and how they work
• Why they are not a complete solution on their own
• How fasting, nutrition, and mindset fit alongside GLP-1 use
• The risks of relying on medication without lifestyle change
• Why dosing matters (and why more isn't always better)
• How to think about GLP-1s as part of a personalised toolbox

⏱️ Timestamps
00:00 — GLP-1s as a "tool, not the toolbox"
00:44 — Why GLP-1s are suddenly everywhere
03:00 — Common medications and what they're used for
04:43 — How GLP-1s became associated with weight loss
08:45 — Can you fast while taking GLP-1s?
09:47 — The "all or nothing" mindset problem
12:14 — Real-world use: GLP-1s as a short-term tool
14:52 — How GLP-1s fit into overall health strategy
15:57 — Why there is no "magic bullet"
17:30 — What happens when GLP-1s are used alone
19:27 — Fasting vs GLP-1s: short-term vs long-term tools
21:50 — Side effects, dosing, and quality of life
24:13 — How long should GLP-1s be used?
26:01 — Why behaviour change still matters
28:07 — Medication vs mindset change
30:59 — Why fasting alone isn't enough either
33:04 — Ultra-processed foods and GLP-1s
35:00 — Responsible use and long-term health
39:50 — The bigger goal: independence from tools

📝 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/

✨ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.