The Fasting Method Podcast

A grounded Q&A episode focused on what actually keeps you consistent when motivation fades.
Episode #241
🎙️ Motivation is powerful at the start — but it never lasts. What matters is what you build underneath it.
Megan Ramos answers listener questions on hormones, insulin resistance, PMS, PCOS, perimenopause, ADHD, and the mental side of fasting. She explains why biology matters more than willpower and why well-built habits — not motivation — are what carry you forward long term.
👉 What you'll learn:
How insulin resistance affects hormones and cycle-related symptoms
Why fasting can support PMS, PCOS, and perimenopause when insulin is addressed
Why cortisol fear around fasting is often misplaced
How to think about hunger, appetite, and structure once weight loss slows
Why motivation fades — and what actually keeps you consistent
How to reduce food-driven dopamine reliance, especially with ADHD
 
⏱️ Timestamps
00:43 – Q1: Why fasting can reduce PMS and period symptoms (insulin and hormones)
02:00 – Q2: PCOS, fasting, and cortisol concerns
01:11 – Q3: Spotting, cycle changes, and healing with PCOS
08:58 – Q4: Taking vitamin D on fasting days
11:28 – Q5: Dark chocolate, insulin resistance, and health claims
14:14 – Q6: Losing weight but still thinking about food and fasting
17:54 – Q7: Eating without hunger and extending fasts
19:42 – Q8: Is fasting different for women than men?
21:50 – Q9: ADHD, dopamine, and alternatives to food
 
📝 Transcript
👉 https://www.thefastingmethod.com/podcasts/
 
💛 Community Support
Looking for support when motivation fades?
Join The Fasting Method Community for guidance, structure, and coaching support:
👉 https://www.thefastingmethod.com/community/
 
🎓 Upcoming Coaching Program
Coach Terri — Beyond Knowing: Creating Your True Transformation
Starts February 3
👉 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/
 
✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
 
📣 Connect With Us
📸 Instagram: https://www.instagram.com/fastingmethod/
👍 Facebook Page: https://www.facebook.com/TheFastingMethod
🌐 FREE Facebook Group: https://bit.ly/TFMNetwork
 
⚠️ 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 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.

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.

Many people already know what to do for their health — and still struggle to follow through consistently.
🎙️In this bonus episode, Dr. Terri Lance explores the gap between knowing and doing, and why that gap has nothing to do with laziness, discipline, or willpower.
This conversation looks at how stress, long-standing habits, self-talk, identity, and the nervous system influence our ability to live what we already know — especially when life gets busy, emotional, or unpredictable.
Rather than collecting more information or trying harder, real change often comes from learning how to support yourself through discomfort and challenge.
If this episode resonates, you're not alone — and you don't need more information. Support, structure, and self-compassion are often what make the difference.
✨ Learn more about Beyond Knowing, Dr. Terri Lance's 12-week support program, here:
https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

A deeper look at hunger — and why overeating is not a willpower problem.
Episode #240
🎙️ What if the real issue isn't overeating — but over-hunger?
In this episode, Megan Ramos and Dr. Terri Lance are joined by Dr. Jason Fung to unpack the ideas behind The Hunger Code and why focusing on calories alone misses the real drivers of eating behaviour. Together, they explore how hunger is regulated by hormones, how emotional and conditioned hunger influence our choices, and why so many people feel "broken" when the problem was never willpower to begin with. This conversation reframes hunger as a biological and behavioural signal — not a personal failure — and explains why working with your body leads to far more sustainable results than fighting it.
👉 What you'll learn:
• Why overeating is better understood as a problem of over-hunger • How hormones like insulin, GLP-1, and cortisol influence appetite and satiety • The difference between homeostatic, hedonic, and conditioned hunger • Why calorie restriction alone increases hunger and backfires long-term • How ultra-processed foods drive hunger without creating satiety • The role of mindset, habits, behaviour, and environment in lasting change
⏱️ Timestamps 00:00 — Hunger beyond willpower: setting the framework 04:45 — Why calorie control fails and hunger escalates 08:05 — Overeating as a problem of over-hunger 12:40 — Insulin's role in hunger and satiety 16:20 — Homeostatic vs hedonic vs conditioned hunger 20:00 — Ultra-processed foods and constant appetite stimulation 26:30 — Social modelling, environment, and learned eating patterns 32:10 — Mindset, habits, and behaviour change 38:45 — Why people feel "broken" when biology is the issue 44:10 — Key takeaways from The Hunger Code 48:30 — Final thoughts and closing reflections
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/
🎓 Upcoming Coaching Program Coach Terri — Beyond Knowing: Creating Your True Transformation Starts February 3 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/
✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
📣 Connect With Us Instagram: https://www.instagram.com/fastingmethod/ Facebook Page: https://www.facebook.com/TheFastingMethod FREE Facebook Group: https://bit.ly/TFMNetwork
⚠️ 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 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. 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 practical, mindset-focused conversation about starting the new year without punishment, panic, or regret.
Episode #239
🎙️ What if the biggest mistake we make in January is starting from regret — and trying to "make up for" the holidays with extreme fasting?
Megan Ramos and Dr. Terri Lance unpack why compensatory fasting and compensatory eating don't work, how regret undermines consistency, and why every decision is simply your next decision forward. Drawing on years of coaching experience, they outline how to ease back into fasting after the holidays, put weight gain into perspective, and build momentum without burnout or self-punishment.
👉 What you'll learn:
Why starting from regret puts you at a disadvantage
How compensatory fasting and compensatory eating backfire
Why every choice is just your next decision — not a moral failure
How to ease back into fasting after the holidays
Why most holiday weight gain is water, not fat
How to choose supportive fasting strategies in early January
The difference between self-compassion and self-enabling
How to create a steady, sustainable start to the new year
Megan Ramos and Dr. Terri Lance kick off the new year by addressing one of the most common January traps: compensating. They explain why regret-driven fasting fails, how to reframe post-holiday weight gain, and what it really looks like to ease back into fasting with intention and self-compassion. This episode sets the tone for a sustainable January — without extremes, burnout, or shame.
📝 Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/
 
📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
FREE Facebook Group: https://bit.ly/TFMNetwork
 
💛 Community Support
Looking for support as you ease into the new year?
Join The Fasting Method Community for guidance, accountability, and coaching support:
👉 https://www.thefastingmethod.com/community/
 
🎓 Upcoming Coaching Programs
Coach Heather — 12-Week Intermittent Fasting Weight Loss Program
Starts January 12
A structured, supportive program designed to help you lose weight with intermittent fasting — without extremes or burnout.
👉 https://www.thefastingmethod.com/3-month-weight-loss-program/
Coach Terri — Beyond Knowing: Creating Your True Transformation
Starts February 3
A deeper, mindset-focused program to help you move from knowledge to real, lasting change.
👉  https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/
 
✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.
 
⏱️ Timestamps
00:00 — Don't start January from regret
01:55 — Why compensatory strategies don't work
04:11 — Easing back into fasting after the holidays
05:55 — Holiday weight gain and the role of water weight
06:03 — Why jumping into extremes backfires
09:01 — Fasting strategies that balance effectiveness and sustainability
14:23 — Self-compassion vs self-enabling
15:49 — What self-compassion actually asks
18:35 — Hormones, struggle, and misplaced self-blame
22:07 — Rethinking fat fasting: monotony, tolerance, simplicity
28:25 — Hedonic hunger and making food boring
33:25 — Closing thoughts and next steps
 
⚠️ 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 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.
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 clear, practical conversation about why the fundamentals of fasting matter at every stage of the journey.
Episode #238
🎙️ You don't need intensity to make progress — you need the right foundation.
Terri and Bethany revisit the core skills that support every fasting protocol, from TRE to therapeutic fasting, and explain why going "back to basics" is often the exact way forward. Through analogies, real client examples, and grounded coaching, this episode helps you understand how to build (and rebuild) your fasting framework with confidence.
👉 What you'll learn:
Why foundations matter no matter how long you've been fasting
What happens when you skip the fundamentals
How to build your "fasting house" — foundation, frame, structure
Why TRE and food choices come before longer fasts
The power of holding patterns, scaffolding, and dialing intensity up/down
How to recover after setbacks without punishment
Why returning to basics is not failure but wise self-coaching
Terri and Bethany revisit one of the most important themes in fasting: strong foundations. They break down why the fundamentals matter, how to build a fasting framework that actually works, and how to return to your basics when you feel stuck, overwhelmed, or off track. This episode is grounding, practical, and full of memorable analogies to help you find clarity in your fasting journey.
 
📝 The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/
 
📣 Connect With Us
📸 Instagram: https://www.instagram.com/fastingmethod/
👍 Facebook Page: https://www.facebook.com/TheFastingMethod
🌐 FREE Facebook Group: https://bit.ly/TFMNetwork
 
💛 Want support applying these fundamentals in real life? Join The Fasting Method Community today.
https://www.thefastingmethod.com/community/
 
⏱️ Timestamps
00:00 — Introduction
00:35 — Why the end of the year is a perfect time to revisit foundations
02:20 — The "house" analogy: foundation, frame, structure
03:53 — Why people try to skip ahead (and what it costs them)
05:19 — Eating habits as the foundation
07:11 — TRE as the frame that holds everything together
08:59 — How and when to dial fasting intensity up or down
10:07 — Why fundamentals matter during holidays, stress, or life changes
12:02 — The holding pattern and scaffolding analogies
13:12 — Why jumping into long fasts rarely solves the real problem
14:19 — Recovery without punishment: rebuilding instead of correcting
15:22 — How to get unstuck when progress slows
17:24 — Why going "back to basics" is not going backwards
20:37 — The long-haul mindset and what true consistency looks like
22:19 — Final encouragement for anyone feeling lost or overwhelmed
 
⚠️ 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 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.
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.