The Fasting Pod

Thanks very much for your understanding but I am giving up the podcast for about 4 weeks. Good luck with your fasting and speak soon. Ben

NewsThank you for joining me I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com Weekly Review Girth 97cm or 38” Weight 69.8 BMI 22.8 Body Fat 16.3% Main TopicWhat does a morning routine look like and do I need one ? If you win the morning, you win the day - Tim Ferriss, Tool of the Titans OverviewMorning routines are not for everyone Most successful people perform some kind of morning routine The routine has to be totally yours Get inspiration from others My morning routineGet up (result !!!) Get glass of water If my dog wants to go out start morning pages If not then meditate Meditate Coffee and morning pages Walk my dog Have breakfast PromotesDiscipline Hydration Flexibility Change - e.g. walk first then routine Mindfullness - could be yoga, listening to music for 10 minutes, short walk Journaling - morning pagesWrite 500 words typed or 3 pages Can write anything you like Could be philosophy, business changes or how you feel ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com or ben@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsThank you for joining me I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com Weekly Review Girth 97cm or 38” Weight 69.8 BMI 22.8 Body Fat 16.3% Main TopicWhat should my exercise regime be ? Planning ExerciseLike meals you need to plan Don't do too much too soon There is no shame in walking Just try and form habits by doing something everyday or however long you can stand initially Deciding How Much Exercise For MeDeciding on how much depends on the time you have to offer For me the time I have is walking in the morning and walking in the afternoon I find it difficult to commit to more unless it is at the weekends I should do more cardiovasuluar work Currently though resting hearth rate of 60 Weight and other measures good Implementing a new regime For me I am happy with what I am currently doing. It really fits into my life What works for you ? Decide where you are currently Decide how much time Decide what you want to do Decide on costs Decide on metrics to see how you are doing Where are you in your journey ? Don't do too much too soon Build up slowly How much time do you have to exercise ? Commit to once a week for 10 minutes Build up slowly What exercise should I do ? Does it fit into where I am Can I commit to it What interests you ? How much will it cost ? Are there some special equipment e.g. Peleton Do I need special clothing e.g. walking What goals will I set myself ? Want to be 40-60 BPM and low BMI / Weight Trainers Reward if good If achieve them decide on what's next Encourage to exercise but do what works for you. ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com or ben@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsThank you for joining me I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com Weekly Review Girth 97cm or 38” Weight 70.4 BMI 23 Body Fat % 16.3 Main TopicHow I Plan My Week Calendar - what am I doing and what is my wife doing? Working at home My wife is out on Tuesday and Wednesday Does that impact fasting ?Not for me but yes for my wife. How did I do at the weekend ?Not very well plus by weight has crept up 70.4 kg so needs to drop back down Fast 3 days this week. Monday, Wednesday and Friday On those days I will have porridge, fibre bar and banana What meals do I have to plan for ?Non - Fasting Meals Tuesday Lunch - Avocado Salad Tuesday Evening - Bacon Medallion Patsa Thursday Lunch - Prawn and Egg Thursday Evening - Chilli Saturday Lunch - Smoked Salmon and Scrambled Egg Wrap Saturday Evening - Gammon and Sweet Potato Fries Sunday Lunch - Prawn and Egg Wrap Sunday Evening - Burgers What should I think about nutritionally ?Check NutriCheck App Not too much salt so not too much bacon or fish Good fibre intake so may want to add carrots for example May want to add something to burgers on Sunday. What new meal can I add in ?Prawn and Egg Wrap What treats can I plan in ?Gin at weekend Cornetto Mini Biscuits ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com or ben@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsThank you for joining me I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com Main TopicHow will The Fasting Pod Plan Operate ?Last week I went into the three levels and the core details of what fasting and non-fasting days looked like. This week I wanted to get into the nitty gritty of the routines that I want you to get into and that will help you get to where you want to be. Weight Lets discuss the first elephant in the room. I don't like other programmes discussing it in front of everyone. The only person that needs to know what it is. Is you I am more than happy if you want to discuss it with me but please know that it will go no further. Be careful who you discuss it with One of the times you know you have a weight problem is when you don't weigh your self I did this for a long time. With this programme need to weigh yourself every week on a day at roughly the same time of the day. I would suggest the morning. I do mine on a Saturday. I would strong suggest that you only weigh yourself once a week If you want to weight more then do this in the first level. Once you at level two only once per week Up or down this is a good measure To help you I am going to bring back the weekly review so you will know my stats My weight currently is 69.5kg (153lbs or 10.94 stone) Measurements Measure your girth Wrap a tape measure around your middle where your belly button is located. Don't hold your belly in. Mine is 99cm. More than it should be but a lot of excess skin due to being overweight for so many years Write this measurement down each week. BMI / Body Fat % The easiest way to get this information is to get scales which tell you this. Mine is 22.7 and 16.2% You can work out BMI by using various online calculators Weekly Stats Ensure that you note down each week Weight Girth Size BMI Body Fat % Have a weekly review and note down what has gone well and what you would like to improve Plan Your Week Decide on the best time for your to plan your weeks worth of meals At the same time put together a shopping list Don't forget to include a few treats Remember that one day a week you can go up to 3500 calories Recipes Build up a portfolio of staple recipes Some will work all year round. We like for example having panninis with smashed avocado with Marscarpone and bacon or smoked salmon. Some will work in the winter for example rice and chilli Think of some special recipes for the weekend Gradually build on those Treats Think about small treats you can have on non-fasting days Try and think of small but delicious Small packets of crisps Small biscuits Small chocolate bars Level 1 and 2 don't worry when you have them Level 3 try to limit to once of twice in the week Nutrition Around level 3 really start to monitor nutrition Easier in an app Try to improve how you eat Find veg you like an add that into your favourite meals Buddy Up Much easier to lose weight if you have someone to talk to Happy if people get in touch to try and buddy people up Documentation I will be documenting all of this when the new website comes out Hope this has helped. If you think I have missed anything or something that you have found useful please get in touch. ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com or ben@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsThank you for joining me Thank you very much to Judy for getting in touch. I apologise that I did not see your message until last week. The branding change is starting to take shape. I am hoping to have something to share with you very soon. Main TopicThe Fasting Pod Plan Overview Today's episode is an overview as to how the new programme will look. The plan is primarily designed for people like me who have a fat person on the inside, who you can let out once a week, but still feel that you are not being punished for being overweight and you can at last eat normally. If you are not a foodie then this will still work for you but the emphasis will be on those who enjoy their food but have found no other diet works for them. It will still take its roots from Michael Moseley's original programme but I have added some simple tweaks to make it better in my opinion The key difference between this and other diets we are not looking at this as a diet but a change of diet That is why diet does not feature in the name. For The Long Term It is a plan to keep you fit, healthy and in the best possible shape to take on nasty diseases like Covid, Cancer and flu. It is a plan that recognises that some weeks you will not miss a fast but you may exceed your calories Life needs to happen and this is a plan not a diet so it is not meant to restrict you That being said if you continue to exceed your calories the plan won't work !!! I want to make it as simple to follow as possible Three levels First level → decide whether this kind of programmme is for you Second level → more advanced techniques and you are really starting to make the commitment for your health to the long term Third Level → even more advanced techniques and moving to a much better more balanced diet. Long term thinking All levels work will the standard 2000 / 2500 calories dependent on whether you are female / male for non-fast days On fast days 500 / 600 calories → female / male Optional once a week increase to 3500 calories Level 1 - 3 months. Must stay just on 5:2. Idea that you are trialling whole program and gives you an idea whether it is for you or not. Need to stick to calories but eat what you like don't worry about nutrition. Yes I am saying ok to frozen pizzas etc You should see your weight starting to drop but if you plateau need to stick to this regime Level 2 - 3 - 6 months 3 month duration like level 1 You are really starting to make the commitment that this change is permanent You start to look at and understand your nutrition and reduce down your need for frozen pizzas for example but still have them once in a while If hit plateau can use 4:3 method of fasting. Do not do any other type of fasting e.g. alternate day fasting Try and increase fibre intake Level 3 - rest of life Depending on your weight will depend on how long your initial journey takes to get to your goal weight You may already be there by the time you get to this point you may not You may want to now go 4:3 until you get to the weight you want to get to Alternate day fasting for no more than a month is ok. You should be cutting out the need for your frozen pizzas at all in the next 6 months You should be planning your meals and looking at what you can do to make sure your nutrition is improving. I am going to start sharing some of the meals I do over Instagram very soon. ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com or ben@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsThank you for joining me I have another podcast ginignite It does not get the amount of downloads that this podcast gets yet My community is really communicative.  Since starting this podcast no one has reached out. That's right no one. Why don't you be the first even if it is just to say hi  Main TopicFasting for the long termIt's just a diet Everyone is entitled to their opinion People → Lose weight → Gain weight → IF Change it around. IF is a change of diet Find what is good for you Eat more and drink more at the weekend so I fast twice a week and don't eat lunch one a week I have been enjoying a bit too much and I think I need to dial it back a bit. I know that I will be able to get below my goal weight. You can feel it I can feel when body is burning fat because I start to feel hungry I feel much better when I get up in the mornings I don't crave food all day but I know I am fasting Since November / Febuary Kept weight off Longest time Started to let go a bit so reigning back in Don't feel restricted Keep motivated Mental toughness Hard but will to lose weight and have the health benefits You can have it tomorrow. New Approach Next week I am going to launch my take on 5:2 and how to approach it to keep motivated. Keep going ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com or ben@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsThank you for joining me What ways would you like me to reach out to you ? What idea do you have for the podcast that I have maybe missed ? Main TopicHow to pack veg into your meals without really noticing Traditional way A nutritionist will tell you to have 50% of your plate fruit / veg, 25% whole grains and 25% protein Have smaller amount of nuts / fish / meat and greater amount of veg Does not really work Episode find ways round that Pimp up your salad Make it into a main meal by adding protein Add balsamic vinegar / parmesan / olive oil Find veg you like I like mushrooms. You can add these to anything to bulk it out and add more veg. Recently I have re-discovered sweetcorn and peppers. Really add a lot of of taste and bulk out a meal. Cauliflower rice. Not good for taste but does bulk out a meal like for example bolognese. Sneek it into meals I make a dish with onions, bacon medallions or walnut, passata and marscapone. This is served with a bit of pasta. Really nice but add in 3 peppers and sweetcorn. Big meal and really nice and decadent Hardly any extra calories but massive amount of difference to veg intake Chop it up and freeze it to save time Don't have time to chop right now when come in from work Why not freeze the veg. Cut it when works for you or buy ready prepared Take some snacks and add additional items Great thing about eating on non-fasting day the amount of calories you get What about taking some dishes and pimping them up Like raw carrot but a bit boring sometimes. Add humous Summary Traditional Way Pimp Up Salad Find veg like and sneak it into meals Chop up and freeze Take some snack and add additional items ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsI would like to put out two requests this week if I may be so bold. If you are enjoying the podcast please consider reviewing it on your podcast directory of choice Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone Main TopicHow you can use an app to improve your nutrition Apps Good apps and bad apps Pain to note down what you eat Can have real benefits Track weight Track calories Track nutrition Track Exercise What to look for ? Use variety. Fitbit, My Fitness Pal Work but not easy to enter Calorie Counter scan barcode or look up Track full calories and nutrition Easy to see calorie information for that day + exercise Nutrition for day / week / month Ideally incorporates 5:2 Tracks weight Weight Tracks progress Where you are relating to goal Historical data Daily entry Breakfast, lunch, dinner and snacks Favourite Meals Barcode Drinks Copy data to other days See daily summary / including exercise What if scenarios Banana example Nutrition See nutrition for day Breakdown into key areas e.g. Calories Fat Sat Fat Carbs Sugar Fibre Protein Salt View by week / 4 weeks Integrations → Exercise Health Fitness App e.g. Fitbit Summary Got to be easy to enter data More data on app the better Track and record progress e.g. weight Look at nutrition. Decide on whether you want to to cut something out. ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsI would like to put out two requests this week if I may be so bold. If you are enjoying the podcast please consider reviewing it on your podcast directory of choice Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone Main TopicThe reason that I am distancing the fasting pod from Michael Mosley Overview Hard episode Respected Michael Mosley Sometime broadcasters over health professional. Programme UK Lose a Stone in 21 Days  Essentially he is encouraging obese people to lose a stone in 21 days by eating 800 calories everyday This is not what fasting is all about Fasting for me is having 2 days of difficulty and 5 days of niceness !!! Over next few weeks Branding will be changing Going back to basics Stopping any links to the fasting diet Fasting 2 days - 500 / 600 calories 5 days - 2000 / 2500 calories Can extend after few weeks to 3 days 4:3 If hit a plateau may want to do alternate day fasting DO NOT FAST EVERY DAY Reasons 2 days a week is manageable Avoid consecutive days Have it tomorrow Long term → Change of diet not going on a diet Support I am here to support you long term Please get in touch Happy Fasting ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsI would like to put out two requests this week if I may be so bold. If you are enjoying the podcast please consider reviewing it on your podcast directory of choice Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone Main TopicImproving your weight loss by another day without really fasting Spoiler Alert Only really works if you want to lose weight Or you have been a bit naughty at the weekend. 2 Day Fasting Stays the Same 500 / 600 Cals 2 days a week 36 hours Try and leave as much time in between as possible For females generally I would suggest trying to eat at beginning of day and end of day For males if you can 12 / 24 Monday & Wednesday fasting days Friday additional weight loss day (see below) Additional Weight Loss Day Increase your calories to 800 - 1000 Miss out lunch Examples Porridge and Fruit and Fibre bar Evening Prawn Stir Fry with Edamame beans, sweetcorn, pepper and onions. Add hoisin sauce afterward Serve with noodles. Pack of three strips. Only use one. Running for about 2 weeks My wife seen really good weight loss. I have maintained weight but have had a couple of busy weekends. Tweeks Have you got any tweaks ? Hydrate Really important to hydrate Prevents fatigue Gives your body time. to repair Keeps you fuller for longer Breakfast Get that coffee or tea in as well Make sure that you try and eat slow releasing carbs in morning Better to miss lunch rather than this Happy Fasting ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsI would like to put out two requests this week if I may be so bold. If you are enjoying the podcast please consider reviewing it on your podcast directory of choice Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone Main Topic Utilising exercise to try and burn body fat on your fasting days How Intermittent Fasting Works Reduced Insulin Levels → Fat Burning Human Growth Hormone (HGH) → Up 5x Aid Fat Loss / Muscle Gain Norepinephrine (noradrenaline) → Sent to fat cells ->Body Fat → Free Fatty Acids → Burn for Energy Deciding on your exercise level Weight and Energy Levels Exercise Regime What type of exercise ? Walking Yoga / Tai Chi CV = Cardio Vascular CV Equipment CV Body Pump / Body Combat CV Peleton Mountain Biking / Treking Jogging Water Make sure you have plenty of water especially if doing CV Extra Energy Normally might consume energy bars or extra to eat to replace energy. Can't do that Build up slowly Exercise = Prizes Lose weight more quickly Hard exercise more energy burned Don't do it if you have a medical condition consult doctor first Summary How intermittent fasting works Exercise Level Exercise Types Water Extra Energy Exercise = Prizes Happy Fasting ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsI would like to put out two requests this week if I may be so bold. If you are enjoying the podcast please consider reviewing it on your podcast directory of choice Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone Main Topic Cooking from Scratch Why ? Better for you Know what is in your food More likely to challenge yourself to get better How ? Slimming world All about:- Planning Utilising ingredients Frozen Items e.g. onions Additional condiments e.g. marscarpone Using Water Planning Plan your week Shopping list Utilise Ingredients Two meals the same Find ingredients work for you peppers and sweetcorn Think about dates Frozen items Stop you cooking → Chopping onions Cauliflower rice Bagels Bread Additional condiments Herbs and spices Coconut milk Passata Marscarpone / Creme Fraiche Use water Cook out you onions. Brown add water Frozen dry out add water Sauce frozen add water Rewarding Surprise how and what you can have within your calories Start to challenge yourself with getting more veg and fibre into your diet Feel much better health wise and mentally because new food trying Happy Fasting ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsI would like to put out two requests this week if I may be so bold. If you are enjoying the podcast please consider reviewing it on your podcast directory of choice Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone Main Topic Why are you fasting ? Either lose weight or health benefits Is fasting right for you ? Difficult in social situations on fasting days Socially unacceptable for example I went to London with a relative who did not get that I was not eating. Limited access to water Calorie controlled diet Off the waggon approach How to handle fasting days ? Be upfront and communicate with everyone you come into contact with during the day Plenty of water Have hot drinks e.g. black coffee and tea without milk How to handle rogue non-fasting days ? You have to live life Sometimes you have to accept that you are going to go over your calories Try to limit it as much as possible Christmas really hard Stopped fasting completely Weight piling back on Feel lethargic Get back on the horse and start again Go 4:3 for a while to try and get you back on track. I experienced at Christmas time Easy to get into bad habits Comes down to mental toughness Do it for long enough / get to goal weight becomes second nature. Happy Fasting ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsHard at the moment in the current circumstances especially if you have had to lockdown again Main Topic Fasting You only have to fast 2 - 3 times per week Focus on getting through that time Big motivation you can have it tomorrow Occupy your mind Do those jobs you have been putting off Exercise Don't break fast unless ill Hot drinks help Non-Fasting Really enjoy your food Eat food slowly Savour your food Eat what you have craved. Don't deny yourself Go over your calories on one day a week Mental Toughness Can't learn have to experience Coach point of view you find way through it Finding coping mechanisms After nearly a year still find hunger a problem. Hot drinks help Condition your mind not to think about food Eventually you can zone out Happy Fasting ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsWelcome back I would like to put out two requests this week if I may be so bold. If you are enjoying the podcast please consider reviewing it on your podcast directory of choice Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone Main TopicMeal Planning Sounds boring It is Feel like mountain It does So does fasting Story Last year I was fed up -> Traditional weight loss Fasting worked and lost weight -> introduced some bad foods and not much veg Achieve primary goal in November last year 85kg to 70kg (33lbs) Mission in December 6kg Since February around 69-71kg Plan = Not Bored Plan required plus could use weekly plan to look at what is required the next week As you get better you want to eat more healthily If you plateau one of the options is to increase fibre Key to planning is not making it complicated How does it work ? When do you shop ? Divide weekly / monthly ? Day before work out what your plan is for the week Start with known menus first Try to build out at least one new menu a week Try and think more healthy e.g. adding lots of veg to your meals Examples Used to have a lot of pasta with tomato sauce made with passata, onions, bacon and mushrooms Instead now have onions, bacon medallions, peppers (3), passata much smaller amount about 160ml and creme fraiche  Home made bolognaise sauce with mince, onions and passata but bulked out with cauliflower rice and mushrooms. 500g of mince makes 12 portions instead of 4-6. Quite bitter so add fajita mix to it a bit of mascarpone makes the perfect sauce for tacos Or add home made chilli herb mixture, marscarpone, extra peppers and rice and make instant chilli Flexibility If you can have a 2 week plan Be flexible. Plans change Try to have at least one or two meals that are either directly from the larder or freezer Think of what you are having on every day including fasting days Create your shopping list based on this plan Most Important Review your plan What worked ?  What did not work ? Amend menus for next week Plan for the next week Repeat Healthy I used to have frozen pizzas Just got into having lots of veg and fibre bar to make sure having enough fibre Health breeds healthy Work out for your life. I fast twice a week instead of once so I can be more free to do what I want Summing Up I hope that has helped you Please get in touch if you have some interesting tactics that you have tried ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsWelcome back I would like to put out two requests this week if I may be so old. If you are enjoying the podcast please consider reviewing it on your podcast directory of choice Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone Main TopicWhat is a Plateau ? Essentially following the fast diet and doing everything right. Prolonged period of time of more than 3 weeks with no weight loss 1. Are you doing it right 500 / 600 cals 2000 / 2500 cals Only going over on one day Eating the right things ? Plenty of fruit and veg ? Weighing once per week 2. Established you are doing right but you have hit a plateau. Don't panic First few weeks body needs to change See how you do for another week Where are you in your cycle ? Have you hit the menopause ? Are you getting enough fibre 3. Tactics Increase your fibre Eat good food / plan your meals. Talking about that next week Go 4:3 Go alternate day Exercise more especially fasting days Patience Record what you eat Summing Up I hope that has helped you Please get in touch if you have some interesting tactics that you have tried ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

NewsThanks very much for those of you who are still listening even after a 4 month break it is very much appreciated As per the last episode I am going to try and make the main segment of the show no more than 10 minutes Main TopicCoronavirus has been an absolute world changer Economies have gone into meltdown Many people working from home Incredible change that is unprecedented Bad news = bad habits Well my friends times are changing and it's time for tough love Top 5 ways to beat obesity using intermittent fasting 1. Plan your meals Every week sit down to plan meals After a few weeks → Start repeating Lookout and note down meals worked or not Able to shop smarter and prepare list Expand your repertoire 2. Count your calories Use an app I use Calorie Counter app from Nutratech Ltd Keep it up each day Try and plan ahead Remember 500 / 600 calories for fasting days 2000 / 2500 cals for non-fasting days 3. Exercise Start some exercise that you did before lockdown If you can't think of anything then start a walk Try and do 30 mins every day Build up from there 4. Routine Fast 2 times per week Stop at correct time pre-fast to make sure you have the full 36 hours Try and consume the right amount of calories Remember you can always have it tomorrow Try and find filling food (add extra veg) to stop snacking in between meals Takes time but routine will build into habit Mental Strength 5. Rewards and trigger points Keep all takeaway menus out of harms way Start with a takeaway type item in your freezer for me it was pizzas Rewards yourself at the weekend and allow yourself to go up to 1000 calories over Get ready for another week It will be worth it ContactI would love to talk to you Please get in touch via Facebook http://www.instagram.com/fasting.pod/ (@fasting.pod) Or e-mail me at podcasting@tdpod.com For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram ReviewIf you like the show please consider a review on your chosen podcast directory

Main Topic Quick episode Just to say I am back after 4 months away Ready to motivate you through your fasting I would love to hear from you. (See Contact Me section below) Show changing structure Limit main segment to 10 minutes Much more about what you want from the show Also I have spoken to lots of people who have run into issues so we will be discussing those No more weekly review covering me because no one wants to know that I have not lost any weight !!! I will also be concentrating on some meals that I have found work really well. Contact Me Instagram https://www.instagram.com/fasting.pod/ (@fasting.pod) E-Mail To get in touch - podcast@ben-hampson.com For podcast ideas - podcast.ideas@ben-hampson.com

AnnouncementThe Fasting Pod podcast is on hold for a while You can still contact me for questions ben@tdpod.com https://www.instagram.com/fasting.pod/ (fasting.pod) on Instagram Weekly ReviewAt goal weight 69.9kg Back to 5:2 and heart rate same as last week Top 10 tips to improve your fasting1. Menu - write down your menu for the week 2. Evaluation - work out what went right / what went wrong / what needs to go from the menu from last week 3. Plan your week - work out where you are in the week i.e. at home or out and how much time you have and plan your menu. Include some items from last week and one dish 4. Write your list - get the ingredients and the other items you need for shopping 5. Work out where to shop - optional step. Take your list and work out which supermarkets have the best bargains 6. Shopping - always check new ingredients for calorific values as well as nutritional values 7. Review each meal - make a note after each meal how long it took to prepare, how tasty it was and whether it was truly worth the calories 8. Repeat steps 1 to 7 9. Efficiency - this process becomes automatic very quickly, you always know where you are with food and have the right things in the fridge. If you follow step 5 you might even save money !!! 10. Change your method - alternate between 6:1, 5:2, 4:3 or alternate day fasting depending on how heavy your week is. If you have to change your fasting days Good luck with your fastingI will be back soon Happy fasting

Weekly ReviewHow are you doing with your weekly review ? Want to discuss. Get in touch ben@tdpod.com or https://www.instagram.com/fasting.pod/ (fasting.pod) on instagram Down to 70.7kg and resting heart rate 60bpm Grapefruit juice is the best thing ever. Keeping me warm Top 10 reason to buy a fitness monitor1. Automatic - fitness monitor will monitor all your stats automatically and synchronise with an app 2. Consistency - consistent logging of the same data e.g. steps, distance, heart rate, sleep 3. Track Progress - record activity on daily / weekly / monthly and work out key stats e.g. resting heart rate or sleep score 4. Monitoring Health - constantly try and improve on your previous data 5. Abnormal Behaviour - when you understand what normal is you recognise what abnormal is and you can take corrective action. 6. Monitor Your Diet - monitor your calories in and what you have eaten. 7. Weight Loss - monitor your weight to make sure that you are going in the right direction 8. Stay Motivated - seeing your weight loss going down and your exercise improving gets you motivated to do more 9. Accountability - by using community features you can share some of your data with friends and be accountable 10. Build Better Habits - just by monitoring you improve naturally to build better habits. What do I useFitbit Charge 2 and Charge 3 Apple Watch 5 SuggestionsBudget Conscious - Fitbit Charge 3 Entry Level Smart Watch - Apple Watch 3 Best Smart Watch but at a price - Apple Watch 5 If you are interested please go to https://www.tdpod.com/Resources (https://www.tdpod.com/Resources) Please note that the links are affiliate links. If you choose to buy following those links I will receive a small commission. This is at no cost to you. Next week part 3 of food for fasting mini series

Get in touchben@tdpod.com https://www.instagram.com/fasting.pod/ (fasting.pod) on Instagram Weekly ReviewWeight 71.4 so down 500g (1 pound). Mainly due to lack of exercise. Grapefruit juice good for warmth !! Smoked salmon, kale and 2 poached eggs excellent choice for a fast meal Foods to eat on a non-fasting dayFoods you have promised yourself on a fast day Vegetables rather than treatsTry wherever possible to add vegetables rather than treats. Not when you first start but as you get into things.  Vegetables with higher caloriesAvocados - great with balsamic vinegar or some grated parmesan Parsnip - great roasted. Just par-boil them for 3 minutes and then add spray oil Kale - My staple go to. Great with smoked salmon and poached eggs on a fast day. Always steam. Also great in smoothies Peas - I am not a lover of peas not because I don't like the taste but because they annoy me. These are great because they have a high calorific value. Steam them Beet - goats cheese and citrus salad, beetroot risotto Artichoke - Just eat them on their own. Chargrilled with lemon, artichoke salad, red onion and rosemary risotto Brussels Sprout - with bacon and chestnuts, with pistachio and pomegranate, creamed with chestnuts Dandelion - warm potato salad with shallot dressing Crosne - with halibut I try and do this during the week and let chocolate and alcohol in at the weekend !! Always fully stock the freezerPlan for at least 2 meals a week from the freezer If you have had a hard day at work always have an easy fix in the freezer. No fix = takeaway = disaster Plan what you like and works you Buy on a monthly basis Fridge StaplesNatural yoghurt - with jam or honey Marscarpone - This is my go to item if I want to spruce up a basic bolognese sauce, as an accompaniment with strawberries or just add to some shallots and prawns for a lovely pasta, decadent sauce Almond milk - with oats and honey or jam for great porridge Jam Stock of eggs Stock up your cupboardsRisotto rice and rice packets Pasta Herbs and spices - Cajun etc Honey Tomato ketchup and brown sauce Spray oil Next week we are going to look at fitness bands

Mini series - Food for fastingTop 10 foods / food types for a fasting day Non-fasting days Menu Planning and Shopping Evaluation Weekly ReviewHow are you doing with your reviews ? Would love to hear from you ben@tdpod.com or https://www.instagram.com/fasting.pod/ (https://www.instagram.com/fasting.pod/) What is difficult and what do you need help with ? Overview - Top 10 foods / food types for a fasting dayHave foods with low GI value because they are slowly digested and absorbed and cause a slower and smaller rise in blood sugar levels Have lots of vegetables as they fill you up. Steam vegetables rather than boiling Try and have some fat but low fat Add lots of herbs and spices Top 10 foods / food types for a fasting day10. Nuts - almonds, cashews - careful as they are high calorie 9. Fruit - strawberries, apples, oranges, grapes, bananas, grapefruit, water melon, blueberries for antioxidants - careful as they are also high calorie.  8. Fish - Salmon (try with water and parcel in silver foil in the oven or coat with pesto and put in the over), smoked salmon (great with a poached egg), tuna, smoked haddock (with poached egg and spinach), grilled kipper - Really good source of protein 7. lentils, chickpeas (houmous), baked beans, butter beans, kidney beans (add passata, mushroom garlic, chilli and cumin and make a lovely vegetarian chilli ) Edamame beans, cannellini beans (try with tuna cherry tomatoes baby leaf spinach and topped with balsamic vinegar) - good source of dietary fibre and protein 6. Soup - Make your own (ideally vegetable for maximum taste and minimum calories) or tinned soup. I can recommend Heinz soups. They are around 200 - 250 calories - Really good to eat as help you feel full and warm surprising hunger 5. Quinoa (with prawns and avocado for a lovely salad), barley, pearl couscous, buckwheat (pancakes !!), semolina, bulgar - high in protein 4. Dairy - yoghurt (with strawberries and honey), cottage cheese (with fig and pear), milk (be careful as this has high calories) - high in protein, calcium and vitamins 3. Eggs ( I know dairy but so versatile get their own place on the list !!!) - boiled (with ham and tangerine), poached (with grilled tomato), scrambled (with smoked salmon), frittata (with mushrooms) - high quality protein 2. Vegetables - broccoli, carrots, kale, spinach, chard, cabbage (lovely with a small amount of bacon or mushrooms and spices), mushrooms (used instead of minced beef) - good source of fibre and really fill you up 1. Oats (porridge and overnight oats) - Nutritious, Slow releasing energy, Rich in antioxidants, Reducing LDL and cholesterol in general, Improve blood sugar control and skin care Next week what to have on fast days, planning for takeaway avoidance and stocking your freezer and cupboards Happy fasting

Weekly ReviewWent from 76.2 to 73.1 in 3 days !!! Learning curve = Weigh weekly on the same day in the same place and roughly the same time !!!  5 reasons why you should walk1. Sitting - silent killer - may be causing cancer, diabetes and increased risk of heart disease according to research 2. Build Stamina and improve balance 3. Burn Calories - not the same as heavy exercise but makes your tummy rumble on a fast day and burns fat !! 4. Healthy Heart - elevating your heart rate above normal 5. Challenge yourself - try and beat what you recorded previous week or walk further / more time 5 reasons to motivate you to walk1. Four legged friend - get a dog if you have time for them. It is the best motivator !! You are accountable to someone else !!! 2. Goal - find a reason to walk to somewhere like a village pub / cafe / restaurant ( not on fast day !!) 3. Record your progress to encourage improvement and as you lose the weight it will get easierr 4. Quicker to lose weight / encouragement to try something else - all additional exercise encourages more fat burn so better weight loss. Also may encourage you to try other things due to confidence and much fitter 5 Good pair of shoes / socks - Look after your feet. Worth investing in good walking shoe / trainer and socks. Look at sock recommendation in https://www.tdpod.com/Resources (https://www.tdpod.com/Resources) How to go about itIf unsure whether your are able to ask a medical professional Start small and build up 1 minute every other day to 30 minutes Try 30 minutes for a few weeks / months Try and build up to 45 minutes when you are confident Try to do this daily If you go out in the wet invest in a good, waterproof coat !! Ideas for new episodes / anything you would like to knowE-mail me at ben@tdpod.com or fasting.pod on instagram Next weekLooking at how to approach your fast days and non-fast days regarding menus and food May the fast be with you !!! 

Secret MissionI decided that over the festive season I would finally be a crash dummy !!! I put on 7.2kg or 16 pounds so that I could understand how I felt about fasting after my normal festive season extended eating The answer is I am looking forward to it !! 10 Reasons To Fast For 20201. Much Easier Than Other Diets - you only have to fast 2 out 7 days and whilst it is initially hard you soon get used to it 2. Improving your will power - each successful fast improves your will power 3. Keeps you busy - prevent thinking about fasting and hunger. Get that project done that you have been meaning to do for ages !! 4. Make Friends / Joining A Community - share your ideas / ask questions and make you accountable to stay on track 5. Losing Weight - burns body fat, weight loss and increased stability 6. Improve Your Health - Reduce insulin to reduce chance of type 2 diabetes or reverse type 2 diabetes diagnosis as well as an effective way to reduce oxidative stress and inflammation of the body, improving heart health, as an aid to prevent cancer, improving brain health and ultimately extending your lifespan. 7. Cost - Eat less 75% less calories on 2 days saving money as well as better planning which means less food waste and eating from the freezer means less food waste as well as flexibility 8. Think Clearer and More Energy - prevent lethargy and going to sleep in the afternoon. Get more energy from fasting. 9. Taste - able to eat the full fat version of foods which is just pure joy 10. Long Term - change of diet rather than going on a die Next week I will be looking at walking as an activity to aid fasting and your general health The rest of January and February will be focussed and giving you ideas of what to eat on fasting and non-fasting day May the fast be with you

Weekly ReviewHave you done your weekly review ? Get in touch ben@tdpod.com 5 Reasons WhyCost  - if you buy the right amount of food this saves you money Minimise food waste by not buying too much - if you buy the right items with the right dates for your plan then you minimise the need to get rid of food not eaten Nutrition - taking time out to plan means that you can really think about the impact of certain menus on your health and you are much more focussed Forgotten Ingredients - There is nothing worse that looking forward all day to a really nice meal, especially if you have been fasting, to find you have forgotten that key ingredient you needed Flexibility - Having a plan means that you can be flexible if your plans change. You can swap from a day when you were intending to cook to a day where you want much of an easier to prepare meal or vice versa When to plan ?Plan before you go shopping How to plan ?Plan your menus first. Only do fast days if this seems to daunting at first Consider when you are in and out during the week and whether the meal should be quick or not As a general rule of thumb I would try not to plan too many overcomplicated recipes in the week Identify ingredientsGo through each of your menus and get the ingredients Work out which ones you already have whether or not in the freezer, store cupboard or fridge Write a list of required ingredients Go to the shops and get Other planning activityMonthly Shop - go and get your freezer and dried food stocks once a month. It will give you a clear understanding as to what you get through in a month and also what you can improve in the future. Batch Cook - make a few portions of the same thing and freeze them. Get in touchGet in touch ben@tdpod.com

When I started fasting I sometimes wanted someone to tell me that I could finish that particular day as I thought that I would not make it. This is the episode where I do exactly that for you. Happy Fasting !!!

Approach to the Festive SeasonHave fun Think about what you eat If you have not started fasting start on 2nd January 2020 !!!  If you have started fast when you can. Prepare yourself for January fasting !!! 5 Reasons to not monitorNo Time - make time Blissful Ignorance - don't put off weighing yourself. Start monitoring and dealing with your weight. Too Complicated - find the right workflow to simplify the monitoring of your calories and weight. It might be an app, spreadsheet or pen and paper. I don't want to change the way I eat - that will make you happy in the short term but think instead how you can jazz up your existing foods or try new ones !!! Sleep difficulties - there may be a short term period where things get worse. Many people have reported sleeping much better when starting to fast Why should we monitor ?What gets measure gets managed Progress -Tracking your progress will motivate you forward or give you an indicator if there is a bump in the road Accountability - make your actions accountable to you and if you feel confident enough tell another person. If not you are more than welcome to send me an e-mail to ben@tdpod.com if you want to share. What should we monitor ?Weight -Each week on a day of your choosing weigh yourself. Ideally get scales which also tell you your body fat% and BMI. See the resources section https://www.tdpod.com/Resources (https://www.tdpod.com/Resources) Belly - optionally each week standing shoulder width apart measure around your belly from the belly button around. Keep the measuring tape as straight as you can and ensure that you are not allowing any skin to get depressed Calories In - Accurate measure of the calories for any time you eat or drink during the day. Ideally also monitor your Fat intake including saturated fats, protein, carbohydrates including sugar and salt Water Consumption - Monitor your water consumption each day and try and get to the point where you just drink it without thinking about it Fitness Band - Get a fitness band to help you with other stats. It should measure heart rate and resting  heart rate, sleep quality, exercise, steps, floors, stand and move / active minutes Blood Pressure Monitor - Get a blood pressure monitor. See more details on the resources page  https://www.tdpod.com/Resources (https://www.tdpod.com/Resources) Weekly ReviewI don't take enough time to do a weekly review So I am going to make myself accountable to you that each week I will review starting from next week Why don't you commit to a weekly review and why not share that with someone If you want that someone to be me I am more than happy for you to send an e-mail to ben@tdpod.com

Tip 1 - Drink lots of waterThe rationale behind more water is that you normally receive a lot of this through the food that you eat which you are not eating because you are fasting Think about how you drink your water and your motivation Chilly's water bottles are a good motivator made from stainless steel, with great designs and great feel. Go to the resources section to see more https://www.tdpod.com/Resources (https://www.tdpod.com/Resources) I find water makes you less hungry Tip 2 - Don't Over CommitThink about fasting in the short term initially. Concentrate on getting through your two fast days every week Stick to your calories allocated each day and eat what feels comfortable.  Tip 3 - Busy, Busy, BusyTry not to fast on a day where you are not busy Try to keep busy by doing those tasks you keep putting off or that no one wants to do. Who knew that not only do you get the chance to lose weight and gain many health benefits that you can also get recognised at home or work for going the extra mile !!! Tip 4 - Track your progressionIt is really important to monitor your progress Weigh yourself and measure your waist each week Tip 5 - Understand your triggersThink about what makes you hungry This could be smells or association such as a bakery you walk past each day Work out what triggers you and how to avoid it Tip 6 - Tea / Coffee and other hot drinksTea and coffee is good without milk and you can have as many as you like Camelia's Tea House is located at https://www.camelliasteahouse.com/ (https://www.camelliasteahouse.com) South Lodge Hotel is located at https://www.exclusive.co.uk/south-lodge (https://www.exclusive.co.uk/south-lodge) Tip 7 - Quieten your mind / give yourself permission to relaxDifferent people relax in different ways Find your way but try to make sure that you don't associate food with it Amy Landino https://amylandino.com/why-i-write-every-morning/ (https://amylandino.com/why-i-write-every-morning/) Tip 8 - Find a fasting buddy or community !!!Get a fasting buddy Fast 5:2 Community https://thefastdiet.co.uk/forums/ (https://thefastdiet.co.uk/forums/) Tip 9 - Reward yourself / take stockReward yourself for a short term goal that is 2 or 3 weeks away Take stock and look back at what you have achieved on a regular basis Tip 10 - You Can Eat It TomorrowThank you Mimi Spencer - co-author of the The Fasting 5:2 Diet for this top tip.  I can't tell you how many times I have come close to breaking the fast and I just think about this and everything is ok

In this episode we go through a detailed overview of how to 5:2Who can fast Over committing !! The nitty gritty of the diet Monitoring Who can fast ? Fasting diets are not recommended for the following:-People who are underweight or have an eating disorder Children (under 18 years old) Type 1 diabetics and diabetics taking medication for their diabetes (other than Metformin) Pregnant women or breast feeding mothers People recovering from surgery Those who are frail or have a significant underlying medical condition should speak to their doctor first, as they would before embarking on any weight-loss regime. Those who are not sure about whether it may affect their prescribed medications should to speak to their doctor first. People feeling unwell or have a fever Those taking Warfarin should consult their doctor first as it may increase their INR. People with a history of serious mental health problems. Don't Over CommitConcentrate on the basics When I started the 5:2 diet I committed to fasting twice a week and watching my calories on the other days The Calorie Bit Again. The week is divided into two sections:-5 days of the week you eat 2000 calories for females or 2500 calories for males 2 days a week you eat 500 calories for females or 600 calories for males How many days to fast ?Initially I would stick with 2 days of fasting and 5 days of non-fasting I would pick the same days in the week to fast When to have your meals on a fast dayIdeally you want to get three twelve hour periods where you are not eating food. Plan your meals in advanceAt the very least plan out your fasting meals each week Should my meals be super healthy ?Ideally you should try and be as healthy as you can be but don't give yourself another reason to fail What to drink ?If you can you are best to stick to water Breaking a fastI would strongly encourage you to follow through on a fast day and not break a fast. If you do it once for the wrong reason it is going to set you up to fail. Is it hard ?Initially it does seem to be hard Like any habit it does take 2 or 3 weeks to make it feel normal Preventing TemptationRemember one of the main mantra's you can always have it tomorrow. Thanks very much Mimi Spencer (co-author) of the Fast Diet Basic MonitoringWeight yourself once a week Take body measurements. (I wish I had) Monitor your calories each day. I would use an app to do this. See advanced monitoring. Advanced MonitoringGet a fitness tracker and scales to help you Go to https://www.tdpod.com/Resources (https://www.tdpod.com/Resources) for more details.

A weekly motivational fasting podcast which aims to help you achieve your health goals whilst still giving you the ability to have your cake and eat it whilst losing weight This episode covers:-Basic guide to what fasting is and whether it is right for you Try to motivate you to take action even if it is to take the pre-fasting challenge or to actually spend the time to look into fasting Explanation of how cake, dolphins  and oh me fit together Basic Guide To FastingOur bodies were designed for famine and feast. In times of feast the body builds up body fat and in times of fast the body uses the body fat to keep itself going On the days you fast you emulate a famine and you lose body fat.  This loss in body fast also means that you lose weight but also gives you whole load of free health benefitsReducing insulin. This can help reverse a diabetes type 2 diagnosis or prevent it in the first place It is also an effective way to reduce oxidative stress and inflammation of the body, improving heart health, as an aid to prevent cancer, improving brain health and ultimately extending your lifespan. The Fast 5:2 Diet http://www.thefastdiet.co.uk (http://www.thefastdiet.co.uk)5 days a week have 2000 calories if you are female / 2500 calories if you are male 2 days a week have 500 calories if you are female / 600 calories if you are male It maybe daunting but that is what I am here for to help you through this https://www.tdpod.com (https://www.tdpod.com) The Fasting PodcastNew episode every Friday ready for the weekend !!! If you have got any ideas then please e-mail me at podcast.ideas@tdpod.com How everything fits togetherCake - finding the right diet for you. I don't like being restricted and The Fasting 5:2 Diet is really good compromise. I have tried other diets but they have not worked for me and as soon as I get to goal weight I just end up putting on weight. Dolphins - Dolphins are a really good role model and you never see an overweight one. About me - I explain my story What have we learned today ?I am a resource and so is the website https://www.tdpod.com (https://www.tdpod.com) Fasting can be a little daunting but hopefully this podcast will make it easier Fasting essentially means that two days a week you will eat 25% of your normal calories but it will aid you to lose weight and will give you a whole load of health benefits for free !!! Still unsure. Why not try the pre-fasting challenge at https://www.tdpod.com (https://www.tdpod.com) I hope you take action today and start fasting or the pre-fasting challenge Happy Fasting !!!