The FastingWell Podcast

What if your blood sugar gets low during extended fasting? (1:10)  Why do you feel cold during a long fast? (6:00)  I'll delve into both of these topics today, and explain what to do (if anything) about these potential side effects of prolonged fasting. 

I'll explain why one of the most popular intermittent fasting schedules is actually not a good fit for the majority of people (though a lot of them do it anyway). I'll also share 2 alternative fasting regimens that are probably a better fit for most people.

2 fairly simple steps you can use to reverse type 2 diabetes.  It's easier than you may think!  (The same steps also work for prediabetes.)

My experience fasting for a week straight, including how I was feeling on day 6 of this extended fast; what kind of results I got in terms of energy levels, body weight, blood sugar, ketones, etc. Plus other thoughts and observations about why this prolonged fast went remarkably well.Some of what I talk about here could definitely be useful if you're considering doing a prolonged fast, or if you've done it before and had some challenges.

Detailed results from a case series of 3 patients who got off insulin and other type 2 diabetes medications very quickly.These patients also lost weight, improved their hemoglobin A1c, and reduced their waist circumference.Overall, super-impressive results, and very encouraging for anyone who wants to put type 2 diabetes in remission!

Fasting Made Simple is a 90-day fasting blueprint that walks you through the whole process from day 1, through various stages of fasting (easy ➡️ advanced), troubleshoots common challenges, and even provides some guidance on what to do with certain medical conditions.

A new research study (from earlier this year) shows the rates of type 2 diabetes remission and other health improvements after almost 3 years on a low-carb diet (similar to keto). This was in a general practice clinic in England, with Dr. David Unwin.  The patients also showed weight loss, improved blood pressure, lower LDL cholesterol, lower triglycerides, and saved money on medications. I'll break down the details of this new research study in today's episode.  YouTube version  Full paper  Get my Intermittent Fasting Checklist  Show notes and resources  

Salt is a SUPER-important topic for anyone who's fasting, or eating low-carb. Salt is also very important for overall health. That's why today I'm sharing a detailed summary of the book, The Salt Fix (by Dr. James DiNicolantonio).  Timestamps are below.   This summary will help you understand why much of what you've heard about salt may be wrong, where the salt restriction guidelines came from, why it's better and healthier to eat all the salt you crave (at least for most people), and some specific ideas about how to put this info in practice. 

Cholesterol basics, and what should you do if your LDL cholesterol gets higher while on keto or fasting? Does that mean you have a higher risk of getting a heart attack? Should you quit keto? Quit fasting? Take a medication to lower your cholesterol? Do something else?  I'll explore all of those questions in today's episode.YouTube version:  https://youtu.be/R7MxomW1_Eo    My YouTube channel:  https://www.youtube.com/@FastingWell    Statin / Keto / LDL Paper (Dr.'s Bikman/Diamond/Mason)  Full show notes and resources:  https://fastingwell.com/episode55/  

I've pulled these topics from videos on my YouTube channel (links below). First, 7 daily habits that can help you rapidly improve your blood sugar. This is super-relevant for people with prediabetes, diabetes, or just trying to prevent diabetes. After that, I explain 3 reasons focusing on a *goal* of weight loss may be causing you harm.   7 Daily Habits to Rapidly Improve Blood Sugar (YouTube video):  https://www.youtube.com/watch?v=g1IFIX2LhPc&   Blog version (blood sugar habits):  https://fastingwell.com/daily-habits-improve-blood-sugar/   3 Reasons your Weight Loss GOAL may be Harming You (video):  https://www.youtube.com/watch?v=F_00Sl1fcWk   Full show notes and resources:  https://fastingwell.com/episode54/  

Kidney disease is common, and often leads to kidney failure. Once you have kidney failure, you're at a higher risk of a bunch of other health problems, and ultimately a much higher risk of death. The bad news is kidney failure is not usually reversible. The good news?  Kidney failure is easily preventable in most cases, by fixing the underlying problems (like high blood sugar, and high blood pressure). Today I'll explain what causes kidney failure, and how you can prevent it through intermittent fasting, eating low carb, and other healthy lifestyle changes.YouTube version:  https://www.youtube.com/watch?v=HFXms_NRHlE   My YouTube channel:  https://www.youtube.com/@FastingWell   Blog version:  https://fastingwell.com/prevent-kidney-failure-fasting-keto/  Full show notes and resources:  https://fastingwell.com/episode53/  

Lecanemab (aka Leqembi) recently got full approval form the FDA for Alzheimer's treatment, and will now be covered by Medicare. But this medication is not only expensive, it has some major health risks. In this episode, I'll break down the risks and benefits of this new medication. Then I'll compare lecanemab to an Alzheimer's program centered around fasting and ketosis (along with a few other medical tests and treatments), developed by Dr. Dale Bredesen, author of “The End of Alzheimer's”. YouTube version:  https://youtu.be/JpWBxxZqiwA   ---Previous episode on Alzheimer's prevention---  Video:  https://youtu.be/Z2OVf_rmwOE  Podcast:  https://fastingwell.com/episode22/   Blog:  https://fastingwell.com/ketoflex-fasting-alzheimers/   ---Dr. Bredesen's Books---   

Dr. Ken Ford is CEO & founder of the IHMC research institute. He also hosts a popular podcast about science called Stem-talk. Today he shares his expertise and personal experience about the ketogenic diet, and addresses other questions related to nutrition, muscle building, healthy aging, fasting, the state of research, and more.YouTube version:  https://youtu.be/BvBkp7NPZpA   Does Fasting Burn Muscle? (blog post):  https://fastingwell.com/fasting-muscle-loss/   Full show notes and resources:  https://fastingwell.com/episode51/   TIMESTAMPS:  Intro to Dr. Ken Ford & Stem-talk (5:28) // What is a ketogenic diet? (12:36) // When did Ken start keto? (15:39) // How has keto changed? (19:38) // Getting enough protein on keto or fasting (25:00) // Top health benefits of keto (32:41) // A “cyclic” ketogenic diet (41:39) // What constitutes a "well-formulated" ketogenic diet? (45:27) // Making keto sustainable (51:07) // Keto & cholesterol / heart disease (57:05) // Nutrition research reporting (1:05:54) // Erythritol & heart disease news reports (1:10:08) // Exogenous ketone supplements (1:15:31) // Ken thoughts about intermittent fasting (1:21:43) // Risks & benefits of extended fasting (1:25:08) // Prioritizing protein for healthy aging (1:32:40) // Stem-talk podcast (1:41:28) 

Several steps you can use to get into ketosis quickly, much faster than you would just by limiting carbs. Why get into ketosis? Ketones have a bunch of health benefits, and having higher ketones is a big advantage when it comes to fasting.YouTube version:  https://youtu.be/81oPNXoBIAE   My YouTube channel:  https://www.youtube.com/@FastingWell   KetoStart (ketone supplement):  https://fastingwell.com/ketostart   Full show notes and resources:  https://fastingwell.com/episode50/  

Turns out, ketones have a bunch of health benefits, and it's not just limited to weight loss! There are brain benefits, heart benefits, and many more!YouTube version:  https://youtu.be/-IvmtmRYE9M    My YouTube channel:  https://www.youtube.com/@FastingWell    KetoStart (ketone supplement):  https://fastingwell.com/ketostart  Full show notes and resources:  https://fastingwell.com/episode49/  

4 tips to make intermittent fasting easier. These tips will also help you make fasting sustainable, so you don't feel like quitting, and help you be successful as a beginner.YouTube version:  https://youtu.be/v1SQg6nN4Gg   My YouTube channel:  https://www.youtube.com/@FastingWell   Easy Fasting Guide:  https://fastingwell.com/get-my-easy-fasting-guide/   No Snacking Challenge:  https://fastingwell.com/join-no-snacking-challenge/   Full show notes and resources:  https://fastingwell.com/episode48/  

How I would approach intermittent fasting right now, if I were starting over from scratch, in 2023. Based on what I've learned through research, experience, and trial & error, over the past several years.YouTube version:  https://youtu.be/tXIz3kEg9Qc   My YouTube channel:  https://www.youtube.com/@FastingWell   Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist   Easy Fasting Guide:  https://fastingwell.com/get-my-easy-fasting-guide   No Snacking Challenge:  https://fastingwell.com/join-no-snacking-challenge   Full show notes and resources:  https://fastingwell.com/episode47  

The full scoop on salt and fasting: How much sodium do you need during extended water fasting? How much during intermittent fasting? How much on a ketogenic diet? How does each of these situations compare to a normal day? What about medical conditions? I'll answer all this, and more. YouTube version:  https://youtu.be/Z6xmUkT-uJs  My YouTube channel:  https://www.youtube.com/@FastingWell  The Salt Fix (book):  https://amzn.to/3ySd80Q  Electrolyte powder packets (no added flavors):  https://amzn.to/3QyzZpg Download my “Dirty Fasting Cheat Sheet” here:  http://fastingwell.com/dirty  Full show notes and resources:  https://fastingwell.com/episode46/

Recently there have been sensational headlines about erythritol increasing the risk of heart disease, and similar headlines about a “keto-like” diet also increasing the risk of heart disease. Today I'll break down what actually happened, and whether you should change your behavior as a result.Erythritol video on YouTube:  https://youtu.be/oMbTjJZeQWEKeto video on YouTube:  https://youtu.be/fpBBHf-NVpg  TOPICS & TIMESTAMPS:  Episode overview (0:00) // Erythritol & heart disease headlines (2:32) // 7 deadly sins of "churnalism" applied to erythritol (11:03) // “Keto-like diet” & heart disease headlines (16:06) // 7 deadly sins of churnalism applied to keto (22:53)Full show notes and resources:  https://fastingwell.com/episode45/Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  

Jen Unwin is a clinical and health psychologist with expertise in food addiction. She even wrote a book about it. Today she shares her insights about sugar addiction / processed food addiction, including how to recognize it, what to do about it, and how to stay on track. For specific topics, see timestamps below.  Fork in the Road (Jen's book):  https://amzn.to/3RNHM4d  Major topics we covered:  Intro (0:00) // Jen's backstory (2:55) // Is food addiction real? (8:12) // What should we call it? (19:08) // How do you know if you're addicted to food? (22:46) // First steps to take if you're addicted (30:43) // How your body & brain react when you quit sugar (41:07) // What to eat in recovery (46:19) // Holidays & special occasions (52:48) // Where to find more info (57:39) My YouTube channel (includes some clips from this interview):  https://www.youtube.com/@FastingWell  Full show notes and resources:  https://fastingwell.com/episode44/Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/ 

5 stages of extended water fasting: What happens inside your body, what are the various benefits (and potential pitfalls), and how can you use this knowledge to make fasting easier.Blog version:  https://fastingwell.com/fasting-stages/  YouTube version:  [COMING SOON!]  My YouTube channel:  https://www.youtube.com/@FastingWell  Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/   Download my “Dirty Fasting Cheat Sheet” here:  https://fastingwell.com/get-dirty-fasting-cheat-sheet/ Full show notes and resources:  https://fastingwell.com/episode43/  

How to know if something “breaks” your fast:  key underlying principles (so you can answer this question for yourself), how to relate it to your own individual goals, and a bunch of specific examples that people often ask about--from coffee to diet soda to vitamins, and more. Blog version:  https://fastingwell.com/what-breaks-fasting/YouTube version:  https://youtu.be/sH9AgSWzKe8My YouTube channel:  https://www.youtube.com/@FastingWellGet my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  Get my “Easy Fasting Guide” here:  https://fastingwell.com/get-my-easy-fasting-guide/ Full show notes and resources:  https://fastingwell.com/episode42/

Fatty liver has gotten super common, and causes a bunch of serious health problems.  Today I'll explain what causes fatty liver, why it matters, and how you can fix it fast, through a combination of nutrition changes and intermittent fasting.My YouTube channel:  https://www.youtube.com/@FastingWellYouTube video on this topic:  https://www.youtube.com/watch?v=hZeurwA5ZSoGet my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  Get my “Easy Fasting Guide” here: https://fastingwell.com/get-my-easy-fasting-guide/ Show notes and resources:  https://fastingwell.com/episode41/

3 tips for how to enjoy your vacation and still lose weight (using intermittent fasting to your advantage). This also applies to family visits, holidays, or other trips.YouTube video on this topic:  https://youtu.be/JnIOEEc5whwGet my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  Show notes and resources:  https://fastingwell.com/episode40/

Fasting is beneficial for most people. But if some is good, is more better? Today I'll share some key questions and real life examples to help you decide how much fasting would make sense for you.Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  Show notes and resources:  https://fastingwell.com/episode39/

Today I explain several advantages and disadvantages of the intermittent fasting lifestyle.  I also share some resources and tips to help you avoid common pitfalls related to fasting.Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  Get my “Easy Fasting Guide” here: https://fastingwell.com/get-my-easy-fasting-guide/  Show notes and resources:  https://fastingwell.com/episode38/

Most supplements are overrated, but some are worthwhile. Today I'll break down why most of them are not really necessary, and potentially harmful. I'll also share a list of supplements I personally use, as well as the potential benefits of each of these vitamins, minerals, etc. If you want to see any specific brands I mentioned, check out the list below. List of supplements I use:  https://fastingwell.com/supplements/Show notes and resources:  https://fastingwell.com/episode37/

This may seem like a rhetorical question to some people. But it's not. ;)  Today I'll explain how most people think about exercise and weight loss, and then I'll explain what I think is a more accurate and nuanced way to look at it. Exercise is definitely beneficial for your health, but it may not be all it's cracked up to be when it comes to fat loss / weight loss.YouTube version:  COMING SOON (Subscribe here for updates!)  Fasting for Fatty Liver (blog post):  https://fastingwell.com/fatty-liver-fasting/  Full show notes and resources:  https://fastingwell.com/episode36/

I've been working as a PA (similar to a doctor) in various emergency rooms since 2014. In this episode I'll talk about 17 common medical problems that bring people to the emergency room, and how these diseases very possibly could be prevented (at least in a fair percentage of cases) through intermittent fasting, extended fasting, or other nutrition changes.YouTube version:  https://youtu.be/6Ur5mr2yAuM  Full show notes and resources:  https://fastingwell.com/episode35/

Karen Finn is a health and fitness coach based in London. Her main focus is on helping women use fasting to reduce menopause symptoms and improve their health. Karen shares a lot of valuable tips about intermittent fasting and menopause, including how fasting can alleviate menopause symptoms, and how to approach fasting during and after menopause. We jumped around a little bit, so check out the timestamps below. And the cadence of this episode is a bit slow at times, so you may want to turn up the speed. Major topics we covered:  Karen's background / story (2:01) // Does fasting helps with menopause symptoms? (4:10) // How Karen discovered IF (7:47) // What is menopause? (12:42) // Fitness challenges w/ menopause (15:37) // Karen's experiences as a health coach (19:22) // How to approach fasting during/after menopause (23:40) // Fasting before vs after menopause (31:42) // Success stories (35:56) // Weight loss (42:59) // Final tips (44:11)  Full show notes and resources:  https://fastingwell.com/episode34/Video version:  https://www.youtube.com/watch?v=iVYvwm2R9_s

I spent the past 2 months creating the fasting program designed just for you. It's called "Fasting Made Simple", and it shows you how to use fasting to improve your health, step-by-step from the very beginning. Like a roadmap, or a blueprint. In this episode I'll tell you what it's all about, so you can see if you're a good fit.   To celebrate the official course opening, right now it's $300 off until Thursday, September 29th. That's the biggest discount I'm ever going to run, so there's no better time to join than now. :)  For more details go here:  https://fastingwell.com/course  

Today I'll explain what to eat after an extended fast of about 3 days or more. I'll talk about what happens in the body during a prolonged fast, a few key principles to keep in mind when breaking your fast, and several specific foods that can be good options when breaking a long fast.   Blog version:  https://fastingwell.com/what-to-eat-after-fasting/  YouTube version:  https://youtu.be/GMMBPqwSTOY    Don't forget to subscribe to my YouTube channel! :)  Full show notes and resources:  https://fastingwell.com/episode33/

Intermittent fasting may be more difficult during certain parts of the menstrual cycle. That's mainly because of hormone fluctuations, including estrogen and progesterone. Today I'll give an overview of how that works, as well as various tips for fasting during the menstrual cycle. This includes multiple options for what to do during the 2nd half of the cycle when fasting can become more difficult. I'll also explain what to do if you don't have a regular period.  Blog post about women & fasting:  https://fastingwell.com/intermittent-fasting-women/YouTube Playlist on women & fasting:  https://youtube.com/playlist?list=PLwJAJnyj4ISSYuS4a1UGXeDOEqet1VxGz Full show notes and resources:  https://fastingwell.com/episode32/

High blood pressure is very common, affecting about half of adults in the United States. Only a small minority of people with high blood pressure have it “under control”. The typical treatment for hypertension / high blood pressure involves medications, which may work but can also have various side effects. Intermittent fasting for high blood pressure often helps, and may even cure it, for reasons I explain in the podcast. Other lifestyle improvements (including nutrition, sleep, stress management, sauna, etc) in combination with fasting give you an even better chance of fixing high blood pressure. Specifically, low-carb / keto often helps by improving insulin sensitivity. When the time comes, work with your doctor to reduce the dose of your blood pressure medication.  Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist/Full show notes and resources:  https://fastingwell.com/episode31/

Most people try to do too much too soon when they first try intermittent fasting. Just like a new year's resolution, they quickly get overwhelmed and give up. Instead, it's best to ease into it gradually, so you can learn, adapt, and get some practice while you're only a little outside your comfort zone. Then take it one step at a time, be consistent for a while, and celebrate small wins along the way. If you take that approach, fasting will be really easy at the beginning, and even be pretty easy later on--because you'll always be just one step outside your comfort zone. In the meantime, you'll get the experience and the practice to know how to deal with it. Ultimately, you'll be a lot more likely to have sustained success and reach your health goals with this gradual, easy approach.  Easy Fasting Guide:  https://fastingwell.com/get-my-easy-fasting-guide/No Snacking Challenge:  https://fastingwell.com/join-no-snacking-challenge/Full show notes and resources:  https://fastingwell.com/episode30/

Gin Stephens is a prolific author of several books about intermittent fasting, including the best-seller “Fast. Feast. Repeat.”  She also has a podcast, a blog, and a thriving fasting community.  Today she was kind enough to join me for a far-ranging discussion about intermittent fasting.  Unfortunately, there was a technical glitch and my voice sounds fuzzy.  But when Gin is talking the audio is just fine, so feel free to focus on those sections.  Timestamps are below so you can easily jump to specific topics! TIMESTAMPS:   Gin's intermittent fasting journey (4:01) // Gin's approach to IF, & being flexible (10:22) // Why Gin recommends “clean” fasting (14:38) // Dealing with family / friends when you fast (26:28) // Family events & other special occasions (35:08) // Should you weigh yourself every day? (45:51)  Full show notes and resources:  https://fastingwell.com/episode29/

Fasting at work has a variety of benefits. Of course, there are health benefits, but I've found there are several other advantages as well. Today I'll share my own experience fasting at work, my evolution from short fasts to longer fasts, and some tips to help you be successful if you want to try fasting at work.Related blog post (about fasting while working in the ER):  https://fastingwell.com/fasting-while-working/Full show notes and resources:  https://fastingwell.com/episode28/

Intermittent fasting and extended fasting are both easier when you eat the right kind of food beforehand. It prepares your body and helps you get a smooth start, and ultimately makes it easier to get all the way through your fast. Today I'll explain what types of food I recommend eating before a short fast (like daily time-restricted eating), or a long fast (such as 24 hours or more).  My YouTube video on this topic:  https://youtu.be/XN6FQILUK44Full show notes and resources:  https://fastingwell.com/episode27/

A low carb diet can have a bunch of health benefits, but a lot of people aren't sure what to eat. To fix that, today I'll share a variety of low carb food options you can mix and match on a ketogenic diet. I'll share my personal approach to keto along with 3 specific meal combos that are highly versatile. I'll also share some cooking tips to help you create easy and delicious keto meals (without using a bunch of processed ingredients)! Hope it helps!47 Quick & Easy Keto Food Options:  https://fastingwell.com/quick-easy-keto-foods/Full show notes and resources:   https://fastingwell.com/episode26/

The ketogenic diet has gotten really trendy in recent years, but most people who do it are just focused on weight loss. Today I'll explain why there's a lot more to keto than that, including several health benefits you can get by eating low carb high fat (LCHF). I'll also cover how to get started with keto, and tips to be successful from the beginning with a low carb diet. This is basically keto for a total beginner. Easy Fasting Guide (includes a section on low-carb):  https://fastingwell.com/get-my-easy-fasting-guide/Blog post on keto for beginners:  https://fastingwell.com/ketogenic-diet-101/Full show notes and resources:  https://fastingwell.com/episode25/

Dr. Nadia Pateguana joins me for a far-ranging conversation about women and fasting.  We cover common misconceptions, what health benefits women can expect from fasting, realistic weight loss expectations, improving body composition, tips for success, how to have the right mindset, your relationship with food, and other topics. We also cover polycystic ovary syndrome (PCOS), how it relates to fasting, and success stories Nadia has seen.  Full show notes and resources:  https://fastingwell.com/episode24/

Many people are confused about dietary fat because we hear mixed messages from the media and the medical community. Does fat make you fat? Does saturated fat cause heart disease? Is there such a thing as healthy fats? Which are the best types of fat for your health, and which are the worst? What about cholesterol tests? Today I'll answer all those questions and more, and clear up a lot of the myths and misunderstandings around dietary fat. I believe having a clear understanding of fat will better prepare you to optimize your nutrition and to effectively incorporate fasting into your lifestyle.Full show notes and resources:  https://fastingwell.com/episode23/

Alzheimer's is a devastating illness, and getting more and more common. Until recently, it was considered irreversible, but that's starting to change. In this episode I'll explain how fasting and a low-carb diet fit into Alzheimer's treatment or prevention, and the type of results you could expect to see. This is based on a program developed by Dr. Dale Bredesen, a neurologist who's been researching Alzheimer's for several years. Dr. Bredesen and his team have been successful at preventing Alzheimer's, reversing early cases, and even seeing noticeable improvement in advanced cases. Nutrition is at the foundation of their program. With that in mind, I'll explain the two main underlying causes of Alzheimer's (in most cases), and how fasting and ketosis are effective ways of treating both causes. I'll also summarize Dr. Bredesen's “KetoFlex 12-3” protocol. If you have early Alzheimer's, or you're just trying to prevent it, I think this will give you some useful tools!Blog version:  https://fastingwell.com/ketoflex-fasting-alzheimers/Full show notes and resources:  https://fastingwell.com/episode22/

If you've ever gone on a diet to lose weight, you've heard you should eat fewer calories.  Today I'll explain why counting calories is a BAD idea, at least for most people.  It has various harmful effects, including a slower metabolism, muscle loss, and yo-yo dieting.  I'll also explain exactly what you should do instead of counting calories:  Focus on the TYPE of food you're eating, and the TIMING (i.e. when and how often you eat).  If you get those two variables dialed in, typically everything else will fall into place.Full show notes and resources:  https://fastingwell.com/episode21/

I often tell people they need extra salt when they're fasting, but sometimes they ignore this advice. It's understandable, because we've all been conditioned to fear salt (aka sodium). Today I'll explain why getting enough salt / sodium is one of the biggest keys to make fasting smoother and easier, and why it can prevent various potential side effects. I'll also explain how to get extra salt, and how much to use. Then I'll cover two more electrolytes that can be beneficial when you're fasting (potassium and magnesium), including how they work, why they're important, and how to get them. Download my Dirty Fasting Cheat Sheet here:  http://fastingwell.com/dirtyFull show notes and resources:  https://fastingwell.com/episode20/

Wondering what you can drink when you're fasting? I'll share several options, including 3 categories:  Drinks that make fasting more difficult and should be avoided, drinks that are fairly neutral (or slightly beneficial), and drinks that make fasting easier. I'll also share some personal experience about drinks I've used over the years during fasts. Lastly, I'll share some criteria you can use to decide if any drink is okay to use while you're fasting.Download my Dirty Fasting Cheat Sheet here:  http://fastingwell.com/dirtyFull show notes and resources here:  https://fastingwell.com/episode19

Dr. Ben Bikman heads the Diabetes Research Center at BYU, and literally wrote the book on insulin. His book, “Why We Get Sick”, explains the health impacts of having too much insulin, and what you can do about it.In this interview, we discuss how insulin resistance has become insanely common, and how it drives many modern health conditions, including type 2 diabetes, high blood pressure, dementia / Alzheimer's, polycystic ovary syndrome, and more. Dr. Bikman explains how to know if you have too much insulin, even without a blood test.  He also shares practical tips about the most impactful things you can do to improve your metabolic health, including specific nutritional advice (his “4 Pillars”), stress management, sleep, and exercise.YouTube version here:  https://youtu.be/idXljqNpskA Full show notes and resources here:  https://fastingwell.com/episode18/

Today I explain various types of intermittent fasting. I also give several tips about choosing the best type of fasting for your individual circumstances. There are infinite versions of intermittent fasting, so I can't cover all of them! But I tried to at least include all the common ones that you'll hear about. I cover mini-fasts, time-restricted eating, the warrior diet, OMAD (one meal a day), eat stop eat, alternate-day fasting, and the 5:2 diet. I shared various personal experiences, along with tips and tricks about how to decide when to switch and try something new.Join the 10-Day No Snacking Challenge:  https://fastingwell.com/join-no-snacking-challenge/Full show notes and resources here:  https://fastingwell.com/episode17/

What is hunger?  I suspect it's different for each person.  Using mindfulness can help you understand your own version of hunger.  And knowing some practical strategies can help you reduce the amount of hunger you feel.In this episode I explain 2 primary things that I believe cause hunger.  Then I explain what you can do if you start to feel hungry when you're fasting.  If you're fasting and you feel hungry, the first step is to pay attention, or observe.  That's called mindfulness.  When you watch and wait, hunger will often go away on its own.  The second step is to boost your electrolytes--especially salt.  The third step is to use “training wheels”.  Typically at least one of those steps will be enough to help you complete your fast, even if you feel hungry. Blog version:  https://fastingwell.com/hunger-while-fasting/Download the “Dirty Fasting Cheat Sheet” here:  https://fastingwell.com/get-dirty-fasting-cheat-sheet/Full show notes and resources here:  https://fastingwell.com/episode16/

Improving your health habits is basically the opposite of making a New Year's resolution. When people make resolutions, they tend to get really excited and try to make a big change, but typically it doesn't last very long. In contrast, building better health habits involves using time-tested strategies, easing into it, and being consistent so you can form a new identity.Today I'll explain several key strategies you can use to form better health habits. By applying these principles, you'll be much more likely to actually improve your health versus just making a New Year's resolution. Blog post about creating better health habits:  https://fastingwell.com/atomic-habits-fasting-fitness/Full show notes and resources here:  https://fastingwell.com/episode15/Join the No Snacking Challenge:  https://fastingwell.com/join-no-snacking-challenge/

Cutting out snacks is basically the first step step if you want to try fasting.  It also has various health benefits on its own.  To help you get started, I created a 10-day challenge where you can score points for each "mini fast" you do.  A "mini fast" means avoiding snacks between 2 meals (like breakfast and lunch, or lunch and dinner).  You use a PDF score sheet to keep track of your progress.  Even though I'm releasing this around New Year's, this is not a typical New Year's resolution. The goal here is to help you ease into fasting slowly, so you can be consistent for a while and start to build a new health identity.Get the full details and join the challenge here:  https://fastingwell.com/challenge