The Fasting Method Podcast

Knowing what to do isn't always the problem. Lasting change gets easier when who you're becoming and the systems around you begin working together.
Episode #270
🎙️ In this solo Turbo Talk episode, Coach Terri Lance explores why more knowledge, stricter rules and greater motivation often aren't what's missing when you know how to fast and eat well but still struggle to follow through consistently.
Most people begin by trying to change their behavior: fast for a certain number of hours, eat the right foods, attend more meetings or simply try harder. Terri explains why following a plan can produce temporary behavior without necessarily creating the deeper transformation needed to sustain it.
She starts with identity: instead of only asking what you should do, what changes when you ask, "Who am I becoming?" From there, Terri explores the shift from treating your body as something to control or make smaller to becoming someone who supports it, works with it and creates the conditions for better health.
The final piece is systems. Goals matter, but the routines, environment and structures surrounding you determine how much friction you face when life gets busy, stressful or tiring. Good systems don't remove personal responsibility—they reduce the number of difficult decisions your future self has to keep making.
Together, identity, your relationship with your body and supportive systems can turn consistency from a constant test of willpower into something that fits more naturally into the life you're building.
👉 What you'll learn
• Why knowing more doesn't necessarily lead to lasting change • The difference between performing healthy behaviors and changing your identity • How asking "Who am I becoming?" can change the way you approach fasting and nutrition • Why each choice can reinforce the person you're becoming • How to shift from forcing weight loss to supporting your body's health and function • Why treating your body as a partner can change the goals you set • How systems and environmental design reduce unnecessary friction • Why structure can be an act of self-compassion rather than restriction • How to build support for the tired, stressed or busy version of yourself
📝 Read the Transcript
You can read the transcript and explore more episodes of The Fasting Method Podcast here:
https://www.thefastingmethod.com/podcasts/
⚙️ Ready to Change Gears?
If you know what you should be doing but keep finding yourself caught between pushing harder and losing momentum, Terri's upcoming workshop takes this conversation into practical application.
Changing Gears: What Pace Do You Need as Summer Ends? Coach Terri Lance
Terri will help you identify the gear you're currently in, recognize the emotional or practical friction affecting you, and decide what pace, support and intentional adjustment genuinely make sense next—without turning the end of summer into another all-or-nothing reset.
Also available in our August Workshop Collection:
What Is Your Gut Trying to Tell You? Coach Lisa Chance
Explore the workshops: https://www.thefastingmethod.com/workshops/
📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook: https://www.facebook.com/TheFastingMethod
Join our free Facebook group: https://bit.ly/TFMNetwork
🤝 Join The Fasting Method Community
Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey:
https://www.thefastingmethod.com/community/
⏱️ Timestamps
00:00 When consistency stops feeling like a constant fight 00:32 Terri introduces the three connected pieces of lasting change 01:55 Why trying harder isn't solving the problem 02:47 Information versus transformation 03:00 Why changing behavior alone isn't enough 04:48 Healthy change starts with identity 05:14 Ask "Who am I becoming?" 07:09 Casting votes for the person you want to become 08:32 How identity begins changing your goals 09:38 Moving beyond "I need my body to get smaller" 11:35 What if the goal is helping your body function better? 12:51 Treating your body as a partner 14:17 How different goals create different choices 14:55 Why goals aren't enough without systems 16:45 Building structure around real life 17:27 Using your environment to make choices easier 18:04 What supportive systems can look like 20:43 Reducing friction instead of relying on willpower 21:25 The Thursday-night test of your system 22:32 Stop making your future self fight the same battle 23:04 Why structure can be self-compassion 25:00 Identity first, then behavior 26:00 Becoming someone who lives differently 27:01 Bringing identity, systems and results together
⚠️ Disclaimer
This podcast is for educational purposes only, and it is not to substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professionals before doing any fasting, changing your diet in any way, taking or adjusting any medications or supplements, or adopting any treatment plan for a health problem.
The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Any information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Your digestive symptoms may feel random—but recurring patterns can give you useful clues about what to do next.
Bonus Episode
🎙️ Coach Lisa Chance explains how to observe digestive symptoms, identify meaningful patterns and choose a proportionate next step without trying to diagnose yourself or fix everything at once.
Bloating, reflux, constipation, urgency and changes in stool can feel unpredictable. But digestion sits downstream of many interacting factors, including food, meal size, eating pace, stress, sleep, hydration, travel and the menstrual cycle. The same meal can affect you differently on different days because the wider context has changed.
Lisa explains the difference between a single symptom and a recurring pattern, what you can reasonably observe without laboratory testing and why writing things down is more useful than relying on memory alone.
She also shares how to run a fair self-experiment by changing one variable, allowing enough time and deciding in advance what improvement would look like. The goal isn't to make the biggest possible change—it's to match the response to the size of the signal.
Lisa also outlines the warning signs that shouldn't be tracked or self-managed, including blood in the stool, black tarry stools, unexplained weight loss, painful or difficult swallowing, symptoms that interrupt sleep, severe or persistent pain and symptoms that are steadily worsening.
👉 What you'll learn
• Why digestive symptoms can feel random even when they aren't • The difference between an isolated symptom and a meaningful pattern • What to observe about timing, stool changes, bloating and how you feel after eating • Why changing everything at once prevents you from learning what helped • How to create a fair, proportionate self-experiment • Why the first step is usually attention rather than testing, supplements or broad food restriction • Which digestive warning signs should be taken directly to a clinician • How Lisa's gut-health workshop will help you identify your own pattern and choose a next step
📝 Read the Transcript
You can read the transcript and explore more episodes of The Fasting Method Podcast here:
https://www.thefastingmethod.com/podcasts/
⚙️ Find the Right Next Step With Our August Workshops
As summer ends, you may be noticing both the patterns that affected your progress and the physical signals your body has been sending. Our August Workshop Collection offers two focused ways to assess what's happening and decide what you genuinely need next.
Changing Gears: What Pace Do You Need as Summer Ends? Coach Terri Lance
What Is Your Gut Trying to Tell You? Coach Lisa Chance
Learn more: https://www.thefastingmethod.com/workshops/
📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook: https://www.facebook.com/TheFastingMethod
Join our free Facebook group: https://bit.ly/TFMNetwork
🤝 Join The Fasting Method Community
Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey:
https://www.thefastingmethod.com/community/
⏱️ Timestamps
00:00 Become a good observer, not your own diagnostician 00:19 What is your gut trying to tell you? 01:07 Why digestive symptoms can feel random 01:57 The difference between a symptom and a pattern 02:40 What you can reasonably observe yourself 03:41 Why timing and context carry useful information 04:20 When you change everything, you learn nothing 05:08 Observe before buying tests or supplements 05:44 How to run a fair self-experiment 06:26 When to stop experimenting and speak to a clinician 07:37 What Lisa's gut-health workshop adds 08:29 Your gut is giving you clues, not a diagnosis
⚠️ Disclaimer
This podcast is for educational purposes only, and it is not to substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professionals before doing any fasting, changing your diet in any way, taking or adjusting any medications or supplements, or adopting any treatment plan for a health problem.
The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Any information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Summer isn't evidence that you failed—it's information that can help you choose what you genuinely need next.
Episode #269
🎙️ Coach Terri Lance and Megan Ramos open the month with a seasonal conversation about moving from summer into fall without defaulting to guilt, urgency or another all-or-nothing reset.
As summer winds down, it can feel as though the Tuesday after Labor Day is another January 1—a date when everything must suddenly become stricter, faster and more intense. But moving from one extreme to another rarely addresses the patterns that made summer difficult in the first place.
Terri and Megan explain why this transition is better used as an opportunity to reflect. What continued to work? Where did you struggle? Do you need more structure, a period of recovery, a focused intervention or simply one repeatable adjustment?
They also explore why sustainable progress depends on more than fasting and nutrition alone. Social pressure, food availability, familiar comfort behaviors and all-or-nothing thinking don't disappear when summer ends. Identifying those foundations can make moderate fasting and nutrition strategies far more effective—and help prevent another cycle of intensity, burnout and starting over.
The episode closes with a practical challenge: use summer as information, assess the gear you're currently in and choose one or two proportionate changes that can carry you forward.
 
👉 What you'll learn
• Why September can trigger the same all-or-nothing thinking as January 1 • How extreme resets can recreate the cycle you're trying to escape • Why different people need different next steps after summer • When greater fasting intensity may be strategic—and when it may be a reaction to guilt • How social pressure, food availability and comfort habits affect progress • Why repeatable 24- or 36-hour fasts may achieve more than unsustainable bursts of extended fasting • How to use summer as information rather than evidence of failure • Why choosing one or two gear changes can be more effective than changing everything at once
 
📝 Read the Transcript
You can read the transcript and explore more episodes of The Fasting Method Podcast here:
https://www.thefastingmethod.com/podcasts/
 
⚙️ Find the Right Next Step With Our August Workshops
As summer ends, you may be noticing both the patterns that affected your progress and the physical signals your body has been sending. Our August Workshop Collection offers two focused ways to assess what's happening and decide what you genuinely need next.
In Changing Gears: What Pace Do You Need as Summer Ends?, Coach Terri will help you identify the gear you're currently in, recognize the emotional or practical friction affecting you, and choose the pace, support and intentional adjustment you need for fall.
In What Is Your Gut Trying to Tell You?, Coach Lisa will help you recognize key digestive signals, identify recurring patterns and decide whether the right response is a simple adjustment, a fair self-experiment, coaching support or medical input.
Learn more:
https://www.thefastingmethod.com/workshops/
 
📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook: https://www.facebook.com/TheFastingMethod
Join our free Facebook group: https://bit.ly/TFMNetwork
 
🤝 Join The Fasting Method Community
Build your fasting knowledge, learn from experienced coaches and connect with people who understand the journey:
https://www.thefastingmethod.com/community/
 
⏱️ Timestamps
00:00 One gear change instead of seven new things 00:37 Terri and Megan return to the podcast together 01:35 Breaking up with the September reset 02:30 Why the Tuesday after Labor Day feels like January 1 03:00 Progress as personal transformation, not seasonal correction 04:44 The behavioral foundations behind sustainable change 05:29 "How can I fix this fast?" versus "What would help me move forward?" 06:52 Why motivation and extreme plans lead to burnout 08:17 Finding power in smaller fasting and nutrition changes 09:24 What summer can reveal about your recurring patterns 11:42 Why everyone doesn't need the same September plan 13:00 Halloween candy, comfort behaviors and familiar excuses 15:01 Terri's Changing Gears workshop and the manual-transmission lesson 18:13 Choosing one or two changes that can actually stick 19:56 Why repeatable fasting can outperform occasional extremes 21:59 Moving into fall with smarter, more sustainable decisions 22:12 Why gut health matters for metabolic progress 23:27 Lisa's gut-health workshop and what it will help participants assess 25:13 What did summer teach you?
 
⚠️ Disclaimer
This podcast is for educational purposes only, and it is not to substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professionals before doing any fasting, changing your diet in any way, taking or adjusting any medications or supplements, or adopting any treatment plan for a health problem.
The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Any information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Sometimes the support that helped you get started isn't the support you need a year later.
Episode #268
🎙️ In this special revisit, Coach Terri Lance reintroduces one of our favorite member conversations after a recent Facebook comment from Kirsten Hopkinson reminded us why this story still matters.
When Kirsten first joined The Fasting Method, she had a clear goal: improve her health and lose weight. But what unfolded became something much deeper. As her journey evolved, so did the support she needed. Alongside weight loss and improved health markers, she discovered the power of community, coaching, education, and a mindset shift that helped her stop chasing quick fixes and start building a life she truly wanted to live.
If you've ever wondered whether your own support needs have changed over time, this conversation is a powerful reminder that lasting transformation isn't about finding one perfect plan—it's about having the right support for the season you're in.
👉 What you'll learn:
Why lasting transformation is about more than weight loss
How shifting your identity can change your health journey
The role coaching, community, and education played in Kirsten's success
Why there's no single "magic formula" for lasting change
How your support needs naturally evolve over time
Why building habits for your future self matters more than chasing perfection
How mindset changes create lasting lifestyle changes
What it really means to invest in yourself
📝 Transcript
The transcript for this episode is available on our website:
👉 https://www.thefastingmethod.com/podcasts/
💙 Find the Support That's Right for You
One of the biggest themes in Kirsten's story is that the support you need today may not be the same support you'll need a year from now.
Through July 31, we're opening a special support window to help you choose the next step that's right for you.
If you're looking for a long-term home for your health journey, Lifetime Membership gives you ongoing access to The Fasting Method Community, live coaching sessions, resources, and a place to reconnect whenever life changes.
If you need more personalized support, anyone who books a qualifying 1:1 Coaching package by July 31 will also receive an additional private 45-minute planning session to help you make the most of your coaching journey.
✨ Lifetime Membership:
https://www.thefastingmethod.com/register/lifetime-community-subscription/
✨ 1:1 Coaching:
https://www.thefastingmethod.com/coaching/
📣 Connect With Us
📸 Instagram:
https://www.instagram.com/fastingmethod/
📘 Facebook:
https://www.facebook.com/TheFastingMethod
💬 Free Facebook Group:
https://bit.ly/TFMNetwork
⏱️ Timestamps
00:00 — A special reintroduction from Coach Terri 04:48 — Meet Kirsten and her health journey 06:19 — Why this attempt felt different 08:07 — From chasing skinny to building a life 11:14 — Community changed everything 15:11 — There is no magic formula 18:22 — Letting go of old coping habits 23:41 — Success is more than the scale 25:54 — Advice for someone just starting 28:25 — Giving yourself time to change 30:07 — Your future starts with today's choices 31:28 — Why this is really a self-care journey
⚠️ Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.
The use of any products or services purchased does not create a healthcare provider–patient relationship.
Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

A flat CGM line isn't always good news.
Episode #267 🎙️ In this Metabolic Troubleshooting episode, Coach Lisa Chance explains what really happens when alcohol and carbohydrates collide—and why your CGM may not be telling the whole story.
Using practical examples like pizza and wine, Lisa explores how alcohol changes the way your liver regulates blood sugar, why glucose readings can appear deceptively stable, and what that means for anyone using a Continuous Glucose Monitor (CGM) to better understand their metabolic health.
Whether you're experimenting with different foods, wearing a CGM for the first time, or simply curious about how alcohol affects your metabolism, this episode will help you interpret your glucose data with greater confidence.
👉 What you'll learn:
Why alcohol can make your CGM readings misleading
What a "flat" glucose line really means after drinking
How alcohol affects blood sugar, insulin, and liver function
Why food experiments should be done on alcohol-free nights
How carbs and alcohol interact metabolically
Which types of alcohol are the least disruptive to glucose regulation
Why beer, wine, and spirits affect your metabolism differently
How to use your CGM as a feedback tool—not a moral scorecard
 
📝 Transcript
The transcript for this episode is available on our website:
👉 https://www.thefastingmethod.com/podcasts/
 
💙 Ready for More Personalised Support?
Through July 31, anyone who books a The Fasting Method 1:1 Coaching package will receive an additional private 45-minute planning session to help you think strategically about your coaching journey and get the most from your time with your coach.
Looking for long-term support instead? Lifetime Membership is also open during this special support window, giving you ongoing access to coaching, community, and resources to help you build lasting metabolic health.
Current TFM Community members also receive preferred pricing on eligible 1:1 coaching options.
✨ Lifetime Membership:
https://www.thefastingmethod.com/register/lifetime-community-subscription/
✨ 1:1 Coaching:
https://www.thefastingmethod.com/coaching/
 
📣 Connect With Us
📸 Instagram:
https://www.instagram.com/fastingmethod/
📘 Facebook:
https://www.facebook.com/TheFastingMethod
💬 Free Facebook Group:
https://bit.ly/TFMNetwork
 
⏱️ Timestamps
00:00 — Pizza, wine, and the misleading flat CGM line
00:24 — Why alcohol changes how to interpret CGM data
02:40 — Blood glucose basics and understanding your CGM
05:57 — How alcohol affects liver glucose production
09:23 — Why alcohol can disrupt blood sugar for up to 24 hours
12:27 — Alcohol, insulin, and hidden metabolic effects
14:37 — Why carbs and alcohol create misleading CGM data
18:01 — Beer, wine, and spirits: what's the metabolic difference?
21:24 — Choosing lower-impact alcoholic drinks
24:00 — What metabolic healing looks like on a CGM
27:00 — Key takeaways for interpreting your glucose data
 
⚠️ Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.
The use of any products or services purchased does not create a healthcare provider–patient relationship.
Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.