Fasting For Life

• Ep. 300 Pt. 1 - Fasting For Life Milestone: 5 Years of IF Success Stories | How We Talk About Intermittent Fasting Now vs Then | Most Popular Fasting Episodes Revealed | #Fasting300 Challenge | Join Our Next Fasting Challenge!

  ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS October 1st, 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 milestone 300th episode celebrates five years of transforming lives through intermittent fasting, featuring Dr. Scott and Tommy's reflection on their podcast journey from 4.5 million downloads and counting. The hosts share their evolution from basic fasting education to sophisticated lifestyle integration strategies, highlighting how their approach has matured alongside the growing acceptance of intermittent fasting in mainstream medicine and research. Discover the most impactful episodes based on listener consumption data, including Episode 10's 182% replay rate on 18:6 fasting windows and six-times fat loss boost, and Episode 111's meal planning guidance with 178% consumption. Learn about the critical shift from "fasting then" (focus on schedules and basic knowledge) to "fasting now" (emphasis on sustainable lifestyle transformation, maintenance strategies, and personalized application). The episode features inspiring testimonials like Rick's ten-star review documenting his 45-pound loss in 100 days using 8am-2pm eating windows, proving the power of earlier meal timing for metabolic benefits. Understand why maintenance phase preparation must begin during fat loss, not after reaching your goal weight, and how the research has evolved to include more women-focused studies, body composition analysis, and higher protein recommendations. Join the #Fasting300 challenge by adding 300 minutes to your fasting schedule this week, whether through five one-hour extensions or a single five-hour fast extension. This celebration episode validates intermittent fasting's transformation from fringe practice to evidence-based metabolic intervention, positioning it as essential preventive medicine against the obesity and diabetes epidemics affecting millions globally. ⁠⁠⁠⁠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!

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• Ep. 299 - Intermittent Fasting for Type 2 Diabetes: Short-Term Benefits Disappear After Stopping | Why IF Must Be Lifestyle Not Diet | Long-Term Fasting Sustainability Study Results | Join Our Next Fasting Challenge!

  ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS October 1st, 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 examines a critical 2025 systematic review and meta-analysis of 12 randomized controlled trials involving 966 type 2 diabetic participants, revealing a sobering truth about intermittent fasting: while it produces remarkable short-term benefits, these gains completely disappear after discontinuation. Dr. Scott and Tommy analyze how various fasting protocols (time-restricted eating, fast-mimicking diets, periodic fasting) significantly reduced A1C levels, fasting blood glucose, and body weight in under three months - but all parameters returned to pre-intervention levels within three months of stopping. This research powerfully illustrates why fasting must be approached as a permanent lifestyle change rather than a temporary diet solution. The hosts address the staggering diabetes epidemic: 38 million diagnosed Americans, 9 million undiagnosed, and 98 million with prediabetes - totaling 145 million Americans on the diabetes spectrum. Learn why the "rebound effect" occurs when fasting habits aren't sustained, and discover practical strategies for long-term adherence through personal anecdotes about adapting fasting to real-life situations like family dinners and social pressures. The episode introduces the concept of "momentary maintenance" - deliberate pauses in fat loss to build confidence in weight control rather than viewing plateaus as failures. This research validates that consistency trumps perfection, emphasizing that intermittent fasting works brilliantly when maintained but requires the same ongoing commitment as any other health practice to preserve its metabolic benefits. ⁠⁠⁠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://www.sciencedirect.com/science/article/pii/S0271531725000600?via%3Dihub

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• Ep. 298 - Intermittent Fasting Metabolic Benefits Study | 24-Hour IF 3x Weekly Results | 16:8 Fasting Hormone Effects | Count Fasting Benefits Not Timer | Building Your Fasting Lifestyle Skills | Join Our Next Fasting Challenge!

  ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS October 1st, 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 examines a comprehensive narrative review analyzing fasting's profound effects on metabolic hormones and functions across 13 different studies and fasting protocols. Dr. Scott and Tommy reveal a game-changing mental approach: shift from counting down your fasting timer to counting up the powerful benefits accumulating in your body during each fast. The research demonstrates remarkable results from consistent intermittent fasting practices - 24-hour fasts performed three times weekly in women produced increased antioxidant activity, weight reduction, improved morning glucose levels, better A1C readings, and significant improvements in blood pressure, cholesterol, and triglycerides. Learn how 16:8 time-restricted eating for 12 weeks dramatically enhanced multiple metabolic markers in patients with metabolic syndrome, while understanding the crucial differences between fasting effects in lean individuals versus those with excess weight. The hosts clarify testosterone concerns, explaining why lean men may see temporary decreases with extended fasting protocols (typically due to inadvertent under-eating) while overweight men experience increases through improved testicular function and reduced estrogen conversion. Discover practical strategies for building sustainable fasting habits through progressive skill development rather than perfectionist approaches, including proper electrolyte management, leveraging gut microbiome improvements, and strategic meal planning for optimal fast-breaking. This episode reframes fasting as a learnable skill requiring practice and adaptation, providing specific guidance for developing your personal fasting toolkit based on your health status, body composition, and long-term metabolic optimization goals. ⁠⁠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/PMC11560338/pdf/2188-2126-70-5-0348.pdf

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• Ep. 297 - Volumetric Diet vs Intermittent Fasting Study | 16:8 Time-Restricted Eating Wins for Adherence | Low vs High Hedonic Foods | Breaking Fasts with Volume Foods | Sustainable Weight Loss | New Fasting Persona Quiz!

  This episode analyzes a groundbreaking 12-week study comparing volumetric diet approaches with 16:8 time-restricted eating, revealing why intermittent fasting leads to better long-term adherence and sustainability. Dr. Scott and Tommy break down research showing that while both groups achieved similar weight loss and body composition improvements, the fasting group maintained 83% adherence (5.8 days per week) compared to 76% for the volumetric diet group - a crucial 7% difference that compounds significantly over time. Learn about the hedonic food scale and how high-hedonic foods (chocolate, chips, nut butters) versus low-hedonic foods (vegetables, soups, melons) impact your fasting success and food choices. Discover how to combine the best of both approaches by using volumetric eating principles as fast-breakers - incorporating water-based soups, raw vegetables with salsa, and high-water fruits to naturally reduce caloric density while maintaining satisfaction. The hosts explain why fasting simplifies decision-making, reduces food noise, and eliminates decision fatigue compared to calorie counting and macro tracking. Get practical strategies for closing eating windows successfully, preventing late-night pantry raids, and using volumetric foods as stepping stones toward cleaner fasting habits. This episode provides evidence that fasting's simplicity leads to better long-term results, while offering tactical ways to leverage volume eating during nutrition windows for enhanced satiety and easier window closure, ultimately supporting sustainable weight loss without the complexity of traditional diet 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 ⁠⁠⁠⁠⁠⁠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/PMC12175453/pdf/12937_2025_Article_1167.pdf

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• Ep. 296 - Building Muscle While Intermittent Fasting | 16:8 Time-Restricted Eating Study Results | Fasted vs Fed Workouts | Gaining Lean Mass During IF | Strength Training & Body Composition | New Fasting Persona Quiz!

  This episode breaks down groundbreaking research on hyper-caloric 16:8 time-restricted eating during 8 weeks of resistance training, proving you can build muscle and get stronger while maintaining an intermittent fasting lifestyle. Dr. Scott and Tommy analyze a study comparing fasted vs fed workout groups, revealing that the time-restricted eating group gained 50% more muscle mass (2.67kg vs 1.82kg) while gaining significantly less fat (0.26kg vs 1.67kg) even in a caloric surplus. Discover why fasted training leads to superior body composition changes - more muscle growth with minimal fat gain - making it ideal for physique-focused goals and maintenance phases. Learn the trade-offs: while the fed group showed slightly better strength gains (particularly in squat performance), the fasted group achieved the same total weight lifted with fewer reps, suggesting greater training efficiency. The hosts explain why this matters for long-term fasting lifestyle success, especially for those reaching maintenance goals who want to continue improving body composition without regaining weight. Get practical strategies for timing workouts with eating windows, understanding the adaptation period for fasted training, and choosing between performance-focused vs body composition-focused approaches. This episode provides evidence-based guidance for combining resistance training with intermittent fasting, showing that you don't have to sacrifice muscle building for fat loss - you can optimize both simultaneously with proper timing and nutrition strategies. ⁠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://www.tandfonline.com/doi/epdf/10.1080/15502783.2025.2492184?needAccess=true

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