The Fasting Method Podcast

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.

You don't need a perfect summer. You just need to stay connected.
Episode #266 🎙️ In this Turbo Talk, Coach Terri Lance explores how to navigate summer without falling into the all-or-nothing mindset that so often derails progress.
Terri explains why summer isn't an interruption to your health journey—it's the perfect practice field for real life. She introduces the idea of "future self bargaining," explores the difference between intensity and commitment, and shares practical strategies for staying connected to your goals even when routines change.
Rather than striving for perfection, this episode is an invitation to build flexible habits that support lasting metabolic health through vacations, family gatherings, travel, and everything else summer brings.
👉 What you'll learn: • Why you don't need a perfect summer to make progress • How all-or-nothing thinking keeps people stuck • What "future self bargaining" is and why it's so common • Why summer is the perfect practice field for long-term success • How to identify your baseline habits and non-negotiables • The difference between commitment and intensity • Why reconnecting matters more than perfection • How compassion and commitment work together to create lasting change
⏱️ Timestamps 00:00 — You don't need a perfect summer 00:19 — Introduction: staying connected through summer 01:40 — The two common summer traps 03:00 — Summer is practice for real life 04:19 — Stay connected, not perfect 05:14 — Why reconnection matters more than perfection 06:00 — Future self bargaining: why waiting until September keeps you stuck 08:02 — Summer is the practice field for long-term success 09:37 — Becoming the person you want to be 11:09 — Your baseline habits are your anchor 12:20 — Choosing your non-negotiables 13:18 — Intentional choices instead of drifting 14:22 — Most summer memories aren't about food 15:24 — Shorten the recovery time after setbacks 16:17 — Commitment vs intensity 18:21 — Why consistency always beats intensity 20:13 — Summer Steady: support through the summer months 21:20 — Commitment and compassion work together 22:29 — Final thoughts: connection over perfection
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
☀️ Summer Steady
Ready to enjoy your summer without losing your momentum?
Summer Steady starts Wednesday, 15 July and is designed to help you stay connected to your health through travel, holidays, family gatherings, and changing routines.
You'll learn practical tools and strategies from Megan Ramos, Coach Terri Lance, and The Fasting Method coaching team to help you build metabolic resilience—not perfection—all summer long.
👉 Learn more and join us here: https://www.thefastingmethod.com/summer-steady/
💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/
✨ 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 Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ 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.

Summer doesn't have to be a season you recover from.
Episode #265 🎙️ In this episode, Megan Ramos returns to the podcast to join Coach Terri Lance for a practical conversation about staying connected to your health through summer travel, vacations, family visits, social events, and disrupted routines.
Together they explore how to avoid the all-or-nothing trap, why a few simple personal rules can create more freedom than restriction, and how summer can become one of the best opportunities to build long-term metabolic resilience rather than pressing pause on your progress.
They also discuss using continuous glucose monitors (CGMs) with curiosity instead of judgment, practical strategies for carbohydrates and alcohol while travelling, and why consistency—not perfection—is what carries you through every season.
👉 What you'll learn: • Why summer doesn't have to derail your health goals • How to create simple rules that make travel easier • Practical strategies for navigating restaurants, vacations, and social events • How to enjoy seasonal foods without abandoning your goals • Why CGMs should be used with curiosity, not judgment • How to experiment with your body's responses instead of chasing perfection • Why resilience matters more than restriction • How Summer Steady helps build long-term metabolic health
⏱️ Timestamps 00:00 — Why we shouldn't write off half the year 00:12 — Introduction: staying steady through summer 00:26 — Megan's return and a new season of life 01:40 — Why summer isn't a write-off 02:38 — Use summer as a learning opportunity 03:04 — Transformation, not dieting 04:22 — Strategy beats perfection 05:38 — Megan's Italy rules for staying on track 07:57 — Why simple rules create freedom 09:02 — Looking beyond the scale and CGM numbers 11:24 — Why strategy creates better outcomes 11:50 — Megan's postpartum journey and rebuilding healthy habits 13:47 — Using CGMs to understand cravings and hunger 15:07 — Protective strategies for carbohydrates 16:57 — Curiosity instead of judgment with CGMs 18:43 — Why CGMs are about trends, not perfect numbers 20:59 — The value of experimentation over perfection 23:10 — Have a summer you don't need to recover from 24:44 — Introducing the Summer Steady toolkit 26:16 — Real-life examples of building metabolic resilience 26:43 — GLP-1s, natural strategies, and creating your summer toolbox 28:54 — Final thoughts and Summer Steady invitation
📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/
☀️ Summer Steady Ready to enjoy your summer without losing your momentum?
Join Summer Steady and learn the practical tools, strategies, and coaching support that will help you navigate vacations, travel, celebrations, and everyday life while continuing to improve your metabolic health.
Learn more and join us here: https://www.thefastingmethod.com/summer-steady/
💛 Community Support Join The Fasting Method Community for guidance, accountability, and coaching support: https://www.thefastingmethod.com/community/
✨ 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 Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ 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.

Starting a fasting practice can feel uncomfortable—and sometimes even a little scary. The good news is that many of those early challenges are completely normal.
Episode #264 🎙️ In this episode, Coach Terri Lance explains what to expect when you first begin fasting and why those early experiences don't necessarily mean something is wrong.
Terri explores the difference between normal hunger and genuine warning signs, explains how your body adapts to using stored body fat for fuel, and shares practical advice for building a sustainable fasting practice without rushing the process.
Whether you're just getting started or supporting someone who is, this episode offers reassurance, practical guidance, and the confidence to trust the learning process.
👉 What you'll learn: • Why fasting feels difficult when you first begin • The difference between hunger and danger signals • What fat adaptation really means • Why fasting is not the same as starvation • Common beginner mistakes that make fasting harder • How electrolytes can support your fasting practice • Why slowing down often leads to better long-term results • How to build your fasting habit gradually and sustainably
⏱️ Timestamps 00:00 — Why fasting takes practice and self-compassion 00:53 — Introduction: what to expect when you first start fasting 01:40 — Why does fasting feel so difficult at first? 03:48 — Why your body resists fasting in the beginning 05:06 — What happens when hunger signals appear? 06:14 — Physical hunger vs habitual eating 07:44 — Is this uncomfortable... or unsafe? 08:07 — What does normal hunger actually feel like? 08:57 — When should you stop a fast? Warning signs to watch for 10:15 — How your body adapts to fasting over time 11:16 — What does becoming fat adapted mean? 12:02 — Why your energy may fluctuate early on 13:26 — Fasting vs starvation: what's the difference? 15:46 — Does fasting get easier over time? 16:56 — Common beginner mindset traps 17:03 — Why longer isn't always better 18:12 — The mistake of eating continuously during your eating window 18:59 — Learning to become comfortable with hunger 20:00 — What if you're really struggling to fast? 21:11 — Why electrolytes matter 21:48 — Slow down and give yourself grace 23:10 — Why nutrition and fasting work together 24:59 — Final thoughts: what surprised you most when you started fasting?
📝 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/
✨ 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 Facebook Group: https://www.facebook.com/groups/obesitycodenetwork
⚠️ 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.