Fasting For Life

• Ep. 292 - Fasting Recovery After Vacation Overeating | Why Restarting IF is Hard After Binges | 24-36 Hour Fast Resets Brain Chemistry | Post-Vacation Fasting Strategy | Breaking Fasting Setback Cycle | Join Our Next Fasting Challenge!

  ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! This episode reveals shocking research from the Journal of Nature Metabolism showing why restarting your fasting routine after vacation or weekend indulgences feels impossibly difficult - and it's not your fault. Dr. Scott and Tommy break down a groundbreaking study demonstrating that just 5 days of eating an extra 1,100 calories (equivalent to 4 drinks or one extra meal plus dessert) creates lasting brain changes that persist for weeks, making fasting adherence incredibly challenging. Discover how short-term overeating disrupts brain insulin sensitivity, reduces reward sensitivity (making fasting victories feel less motivating), increases punishment sensitivity (amplifying guilt when you break fasts), and impairs memory consolidation so you can't remember your fasting successes. Learn why your brain adapts to caloric overload faster than your body shows weight gain, creating a neurological "lag effect" that sabotages your fasting motivation and willpower. The hosts provide practical fasting recovery strategies, including why you should expect the same recovery time as your time "off track," how to use strategic 24-36 hour fasts to reset brain-derived neurotrophic factor (BDNF) and restore normal hunger cues, and why you shouldn't immediately return to long extended fasts as "punishment." This episode reframes fasting setbacks as normal biology rather than moral failure, teaching you to anticipate and work with your brain's adaptation rather than fighting against it. Essential listening for anyone struggling with the summer vacation fasting cycle, weekend warrior mentality, or the frustrating pattern of breaking their fasting routine and struggling to get back on track. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠ ⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠ ⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠ ⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠ ⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠ Get ⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC11946887/pdf/42255_2025_Article_1226.pdf

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• Ep. 291 - Fasting Without Calorie Counting vs Tracking Calories | Meta-Analysis: Non-Calorie Restriction Doubles Weight Loss | Why Tracking Calories Blocks Fasting Benefits | Simplify IF for Better Results | Join Our Next Fasting Challenge!

  ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! This episode reveals game-changing research from a meta-analysis of 30 randomized controlled trials with 1,341 participants that will transform how you approach intermittent fasting. Dr. Scott and Tommy break down the shocking discovery that fasting without calorie counting produces DOUBLE the weight loss compared to fasting while tracking calories - 6.22 pounds versus 3.22 pounds respectively. More importantly, only the non-calorie counting fasting group saw significant improvements in fasting glucose (8-point drop), insulin levels (6.3 point reduction), cholesterol, triglycerides, and blood pressure, while the calorie-controlled group showed no consistent metabolic improvements. Learn why obsessing over hitting your daily calorie targets during eating windows actually sabotages your fasting benefits by potentially causing you to overeat, creating exaggerated blood sugar spikes, and interfering with natural hunger and satiety cues. The hosts explain how fasting naturally creates caloric restriction through appetite regulation and circadian biology optimization, making manual calorie counting unnecessary and counterproductive. Discover why the simplification approach - choosing an eating window and sticking to it consistently while prioritizing protein - outperforms complicated tracking methods for sustainable weight loss and metabolic health. This episode provides the scientific validation that fasting works best when you trust the process and let your body's natural mechanisms guide food intake, rather than forcing predetermined calorie targets. Essential listening for anyone frustrated with calorie counting approaches or wondering whether they need to track macros while intermittent fasting. The research conclusively shows: fasting simplifies everything while delivering superior results. ⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠ Resources and Downloads: ⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠ ⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠ ⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠ ⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠ ⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠ Partner Links: Get your⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠ here!⁠⁠⁠ Get ⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠Click here!⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠Fasting For Life Community⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuaf053/8121825

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• Ep. 290 - OMAD Optimization | Low-Carb vs High-Carb Pre-Fast Meals Study | How Your Last Meal Before Fasting Affects Ketosis & Fat Burning | 24-Hour Fast Results | Time to Ketosis Breakthrough Research | New Fasting Persona Quiz!

  This episode reveals groundbreaking 2025 research that will revolutionize how you approach OMAD (One Meal A Day) fasting. Dr. Scott and Tommy break down a game-changing study showing how your pre-fast meal composition dramatically affects ketosis timing and fat burning efficiency during 24-hour fasts. Discover the shocking difference between starting a fast with a low-carb, high-fat meal versus a high-carb, low-fat meal: the low-carb group reached nutritional ketosis by hour 12, while the high-carb group never achieved ketosis during the entire 24-hour period. Learn how the right pre-fast meal drops insulin by 42% within one hour, increases fat-burning hormone glucagon by 24%, and naturally boosts GLP-1 (the "Ozempic hormone") by 27% and GIP by 34.5% - giving you natural appetite suppression and metabolic enhancement. The hosts explain why this simple meal composition change (60% fat, 30% protein, 10% carbs versus the opposite) can be the difference between plateau frustration and consistent fat loss results. Understand why your dinner OMAD might be sabotaging your progress, how meal timing amplifies these effects, and practical food swaps to optimize your pre-fast nutrition. If you're stuck in the 3-5 pound weight fluctuation cycle despite consistent OMAD fasting, this episode provides the missing piece to unlock sustained ketosis and accelerated fat burning. Essential listening for anyone wanting to maximize their OMAD strategy and achieve consistent, sustainable results without longer fasts or extreme measures. ⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠ Resources and Downloads: ⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠ ⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠ ⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠ ⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠ ⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠ Partner Links: Get your⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠ here!⁠⁠⁠ Get ⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠Click here!⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠Fasting For Life Community⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC11998415/pdf/12986_2025_Article_920.pdf

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• Ep. 289 - Fasting Q&A | Breaking Fast Due to Stress, OMAD Calories, CGM Insights, Bone Broth Fasting Rules & Diet Soda During IF | Real Listener Questions About Intermittent Fasting | New Fasting Persona Quiz!

  This listener Q&A episode tackles the most common fasting challenges and misconceptions with real questions from the Fasting for Life community. Dr. Scott and Tommy address emotional eating during fasting when work stress derails your plan, explaining the difference between "cheating" and "choosing" and providing actionable "when-then" planning strategies to handle frustration without breaking your fast. Learn why larger lunch meals are better than dinner for insulin sensitivity and circadian biology optimization during 18:6 intermittent fasting. Discover how to interpret CGM (continuous glucose monitor) data to understand insulin sensitivity, including why the same meal causes bigger blood sugar spikes at night versus morning. Get clarity on OMAD calorie counting - why 40-60% of calculated needs is often optimal during fat loss phases, and when tracking becomes necessary. Understand the clean vs. dirty fasting debate around bone broth fasting for extended fasts, with insights on gut healing benefits and sustainability factors. Finally, learn the truth about diet sodas and artificial sweeteners during intermittent fasting - when they help vs. hinder your progress. This episode features success stories including a listener down 65 pounds with 55 to go, practical CGM interpretation tips, and honest discussions about emotional eating triggers we all face. Perfect for anyone struggling with fasting consistency, meal timing optimization, or understanding the flexibility within different fasting approaches. ⁠⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠ ⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠ ⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠ ⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠ ⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠ Get ⁠⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

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• Ep. 288 - Fasting for Heart Health | How IF Prevents Cardiovascular Disease by Reducing Insulin Resistance & Blood Sugar Spikes | 88% Metabolically Unfit Can Reverse Heart Disease Risk with Fasting | New Fasting Persona Quiz!

  This episode reveals how fasting is the most powerful tool for preventing cardiovascular disease and reversing metabolic dysfunction that affects 88% of Americans. Dr. Scott and Tommy explain why fasting goes far beyond weight loss to address the root cause of heart disease: insulin resistance and dangerous blood sugar variability. Discover how consistent fasting protocols can dramatically reduce your risk when every 1% increase in A1C levels raises heart problems by 12%, major cardiovascular events by 8%, and heart-related kidney issues by 17%. Learn why diabetics with the highest blood sugar swings face 2.5 times higher heart disease risk - and how fasting flattens these dangerous glucose spikes. The hosts break down how fasting reverses metabolic syndrome (affecting 25% of the population) and helps the 70-80 million undiagnosed pre-diabetics who have normal A1C but dangerously high fasting insulin levels. Understand how fasting prevents the "rust on a bumper" effect of cardiovascular disease that develops slowly over decades. Get specific fasting strategies for reducing glycemic variability, controlling insulin spikes, and using intermittent fasting as cardiovascular protection. This episode reveals why monitoring fasting insulin during your fasting journey is more important than cholesterol panels, and how consistent fasting protocols reverse the inflammatory cascade leading to heart disease, stroke, and metabolic syndrome. Essential for anyone using fasting to prevent cardiovascular disease and optimize metabolic health for life. ⁠⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠ ⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠ ⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠ ⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠ ⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠ Get ⁠⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

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