Ep. 306 - Debunking the Muscle Loss Myth During Fasting | Growth Hormone Protection & Ketone Benefits | Why Extended Fasts Work for Fat Loss | Strategic Fasting for Different Body Types | Join Our Next Fasting Challenge!
***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS November 19th, 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!
In today's episode, Dr. Scott Watier and Tommy Welling tackle the pervasive fear around muscle loss during fasting by examining recent research and clarifying why concerns about extended fasts are largely unfounded for people with significant fat to lose, addressing the context behind why lean individuals like Dr. Peter Attia and Thomas DeLauer have adjusted their fasting approaches differently. They break down groundbreaking 2025 research from Nature showing that maximal leg muscle strength was completely preserved during seven-day fasts despite measured lean body mass loss, explaining how DEXA scans measure water, glycogen, and other non-muscle components rather than actual contractile muscle tissue that takes months and years to build. The hosts reveal how fasting actually protects muscle through elevated growth hormone (your body's "muscle guardian") and how ketones directly decrease leucine oxidation while promoting protein synthesis even at low ketone concentrations between 0.5-1.5. They emphasize that 75% of the population with substantial fat stores has a completely different fasting application than ultra-lean athletes, and that combining consistent fasting with protein prioritization and resistance training 2-3 times weekly creates optimal body composition changes while accelerating fat loss. This episode delivers a confidence-boosting perspective for anyone who's been hesitant to embrace fasting due to muscle loss fears, reframing extended fasts as a powerful tool for those with weight to lose while providing clear guidelines on when and how to transition fasting strategies as you approach your maintenance weight.
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/S1550413109003106
https://www.sciencedirect.com/science/article/abs/pii/S0899900723001594
https://www.nature.com/articles/s41467-024-55418-0
https://diabetesjournals.org/diabetes/article/50/1/96/10905/The-Protein-Retaining-Effects-of-Growth-Hormone
https://www.levels.com/blog/are-long-term-fasts-or-water-fasts-good-for-you
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Ep. 305 - Understanding Hunger During Fasting: Friend Not Foe | The Biology of Ghrelin & Leptin | Managing Hunger Waves & Emotional Eating | HALT the BS Strategy | Join Our Next Fasting Challenge!
***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS November 19th, 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!
In today's comprehensive episode, Dr. Scott Watier and Tommy Welling tackle the number one barrier to fasting success by demystifying hunger as a trainable physiological response rather than an insurmountable obstacle, explaining the complex interplay between ghrelin (the hunger hormone) and leptin (the fullness signal) and how consistent fasting actually reduces hunger intensity over time. They introduce the powerful "HALT the BS" framework for identifying whether you're truly hungry or responding to being Happy, Angry, Lonely, Tired, Bored, or Stressed—revealing how 50% of dopamine is produced in the gut and why emotional eating stems from dopamine deficits rather than actual nutritional needs. The hosts break down how food choices dramatically impact hunger waves, explaining why ultra-processed foods increase consumption by 17 calories per minute and create blood sugar crashes that trigger false hunger signals, while protein-prioritized meals with healthy fats naturally suppress appetite through the same GLP-1 mechanisms that weight loss medications artificially stimulate. They provide actionable strategies for managing hunger including optimal salt supplementation timing, the hunger-satiety scale for objective assessment, and why poor sleep can lower leptin levels by 17% while simultaneously increasing ghrelin and insulin resistance. This episode delivers a complete toolkit for reframing hunger as something to ride out like a wave rather than fight against, making fasting sustainable and even easier over time through proper preparation, strategic meal composition, and lifestyle optimization.
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. 304 - Exercise Plus Intermittent Fasting: The Body Composition Advantage | Fat Loss & Metabolic Health | Simple Workout Strategies for Beginners | Join Our Next Fasting Challenge!
***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS November 19th, 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!
In today's episode, Dr. Scott Watier and Tommy Welling examine a comprehensive 2025 meta-analysis revealing how combining exercise with intermittent fasting produces superior fat loss, waist reduction, and metabolic improvements compared to fasting alone. They challenge the "Biggest Loser" mentality of extreme workouts, instead advocating for sustainable movement strategies that complement your fasting lifestyle without requiring gym memberships or complicated routines. The hosts provide a practical beginner framework that starts with simple daily walks and bodyweight exercises, emphasizing that consistency and frequency matter more than intensity when building lasting habits. They explore how muscle cells serve as metabolic powerhouses for blood sugar management and fat burning, making movement essential for long-term weight maintenance and cardiovascular health. Whether you're currently sedentary or looking to optimize your existing fasting practice, this episode delivers actionable strategies to integrate movement into your routine and unlock the synergistic benefits of exercise combined with intermittent fasting.
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/PMC12176969/pdf/13679_2025_Article_645.pdf
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Ep. 303 - Intermittent Fasting for Heart Health: Cardiovascular Disease Prevention | Modified ADF vs Time-Restricted Eating | Fast Cycling Strategies | New Fasting Persona Quiz!
In today's episode, Dr. Scott Watier and Tommy Welling break down a groundbreaking 2025 systematic review examining intermittent fasting's impact on cardiovascular disease prevention, revealing how modified alternate day fasting and time-restricted eating outperform traditional calorie restriction for reducing blood pressure, blood sugar, and waist circumference. They explore the practical application of "fast cycling"—strategically combining daily 16-18 hour fasts with weekly 24-48 hour extended fasts—to maximize both adherence and metabolic benefits without feeling deprived. The hosts emphasize that these research findings reflect the power of fasting timing itself, independent of strict dietary rules, making this approach more sustainable than traditional dieting. They provide actionable guidance on establishing a consistent fasting baseline while incorporating periodic extended fasts to leverage the cardiometabolic advantages seen in the research. Whether you're looking to prevent cardiovascular disease, break through a weight loss plateau, or simply establish a maintainable fasting lifestyle, this episode delivers the evidence-based framework and practical strategies to make fasting work for your long-term health 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/PMC12289860/pdf/13668_2025_Article_684.pdf
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Ep. 302 - Breaking: 4 Hidden Types of Insulin Resistance Revealed | Personalized Fasting Strategy Based on Your Metabolic Subtype | Why One-Size-Fits-All Fasting Fails | Stanford Research Decoded | New Fasting Persona Quiz!
This groundbreaking episode unveils Stanford Professor Michael Snyder's revolutionary research published in Nature Biomedical Engineering revealing that type 2 diabetes and insulin resistance aren't single diseases but four distinct metabolic subtypes requiring personalized fasting and nutrition strategies. The hosts decode how muscle insulin resistance demands early time-restricted eating with 18:6 or OMAD plus resistance training, beta cell dysfunction requires gentle 16:8 fasting while avoiding extended fasts to prevent pancreatic burnout, impaired incretin effect needs pre-meal walking with fermented foods to enhance gut hormone signaling, and liver glucose dysregulation necessitates 30-36 hour fasts weekly to reset hepatic insulin resistance and stop the liver's continuous glucose output. Dr. Scott and Tommy explain why A1C measurements provide almost no insight into underlying mechanisms, with individuals showing normal A1C yet severe insulin resistance while others display pre-diabetic A1C with preserved insulin sensitivity, making traditional one-size-fits-all weight loss recommendations fundamentally flawed. The episode introduces at-home oral glucose tolerance testing to decode personal glucose curves and identify specific pathology, while emphasizing foundational recommendations—early meals, resistance training, post-meal walks, protein prioritization, sleep protection, and stress management—move the needle for most people regardless of subtype, with personalized optimization becoming critical for those stuck despite consistent effort.
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.nature.com/articles/s41551-024-01311-6
Fasting For Life is for people who want to regain control of their health through Intermittent fasting, OMAD, alternate day fasting, and extended fasting to simplify their day-to-day life. With the ever-changing landscape of fad diets, keto diets, low carb, weight loss plans, and nutritional coaching, there is a vast amount of information available. Incidentally, the statistics show that our current healthcare model is failing and we are seeing more preventable diseases than ever before. Through their struggles and success, co-creators Dr. Scott Watier and Tommy Welling are now impassioned to bring you distilled bits of actionable information that can lead to long-term fat loss, disease reversal, and transformation. Fasting is tried and true. From intermittent fasting to extended fasting, come join us on this journey! The best way to start intermittent fasting and OMAD is with a guide. Get your free intermittent fasting plan at www.thefastingforlife.com.
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