The Fasting Method Podcast

Hunger is more complicated than simply "needing food."
Episode #257
🎙️ In this episode, Dr. Terri Lance is joined by Dr. Fung to explore the different types of hunger and how to respond to them effectively.
Building on previous conversations around The Hunger Code, they break down the differences between homeostatic, hedonic, and conditioned hunger — and explain why understanding these distinctions can completely change your approach to eating, fasting, and weight loss.
From satiety hormones and ultra-processed foods to emotional eating and social connection, this episode explores both the biological and behavioural drivers behind hunger and overeating.
👉 What you'll learn: • The difference between homeostatic, hedonic, and conditioned hunger • How hormones influence hunger and satiety • Why ultra-processed foods make hunger harder to manage • The role of mindfulness and slowing down while eating • Why emotional eating is about more than just willpower • How connection and community affect eating behaviour
⏱️ Timestamps 00:00 — Why reducing weight loss to one factor doesn't work 00:28 — Introduction to the different types of hunger 01:37 — Homeostatic hunger and physical hunger cues 03:48 — Ultra-processed foods and satiety 05:31 — Food volume, fiber, and fullness 08:24 — How eating speed affects hunger 10:13 — Why hunger changes throughout the day 11:26 — Exercise and appetite suppression 12:47 — Why hunger matters more than calories 13:54 — Mindful eating and slowing down 14:19 — "Pregaming hunger" before fasting 15:31 — Why eating extra before a fast doesn't help 16:58 — Body fat, fasting, and the "bank vault" analogy 20:17 — Hedonic hunger and emotional eating 22:14 — Why talking about emotions actually helps 25:06 — Community, connection, and weight loss 28:54 — Food, relationships, and social connection 30:07 — Why weight loss is about more than diet 32:04 — The problem with reductionist thinking 35:12 — Changing your relationship with food 36:35 — Why being heard matters 39:17 — Final thoughts and wrap-up
📝 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.

Long-term weight loss isn't just about food — it's about how you think.
Episode #256 🎙️ In this episode, Coaches Terri Lance and Heather Shuker explore the critical role mindset plays in achieving and maintaining lasting results.
This is a special live recording featuring Terri and Heather alongside Lifetime members of The Fasting Method Community, bringing real questions and real coaching insights into the conversation.
While many people focus on what to eat or how to fast, this episode dives into the deeper work — identity, habits, emotional patterns, and the internal dialogue that shapes your choices. Because knowing what to do is rarely the problem. Doing it consistently is.
👉 What you'll learn: • Why mindset is the foundation of long-term weight loss • How identity shapes your behaviours and results • The role of mindfulness and self-awareness • Why "getting to goal" doesn't mean you're done • How to shift from short-term thinking to long-term success • Why behaviour change requires more than knowledge
⏱️ Timestamps 00:00 — Why there is no "finish line" in health 00:35 — What mindset mastery really means 01:34 — Why mindset is 95% of the process 04:14 — The importance of self-awareness and mindfulness 07:48 — The "arrival fallacy" and why it holds people back 10:20 — Identity and changing how you see yourself 13:31 — Turning healthy habits into your norm 17:27 — Why it shouldn't feel like restriction 19:10 — Building mindset through daily practices 21:09 — The idea of making "trades" for your future self 22:04 — Q&A: struggling with self-acceptance 28:31 — Q&A: fear of missing out on food 38:23 — Q&A: self-sabotage patterns 44:17 — Q&A: where to find mindset support
📝 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.

Why strength matters more than ever as you age.
Episode #255
🎙️ In this episode, Dr. Terri Lance and Coach Amy Medling explore the relationship between muscle, metabolism, and midlife health.
Many people reach midlife and feel like their metabolism is slowing down or "not working" the way it used to. In this conversation, Terri and Amy explain why that shift is happening — and why muscle plays a central role in how your body uses energy, manages blood sugar, and supports overall metabolic health.
They discuss why preserving lean mass becomes more important with age, how stress and recovery impact results, and why pushing harder with exercise is often not the answer. Instead, this episode reframes midlife as a time to adapt your approach — focusing on strength, consistency, and working with your body rather than against it.
👉 What you'll learn: • Why muscle is critical for metabolic health, especially in midlife • How muscle helps regulate blood sugar and energy use • Why the scale doesn't always reflect progress • The impact of stress and cortisol on metabolism • Why "pushing harder" can backfire in midlife • How to think about strength training, recovery, and movement • Why consistency matters more than intensity
⏱️ Timestamps 00:00 — Why metabolism feels different in midlife 01:52 — The role of muscle in metabolic health 04:00 — Muscle as "metabolic currency" 04:55 — Why the scale doesn't tell the full story 07:19 — Cardio vs strength in midlife 09:55 — Why pushing harder can backfire 10:57 — The importance of recovery 12:14 — Does fasting affect muscle? 13:26 — Protein and muscle maintenance 15:25 — How to pair fasting with movement 18:37 — Muscle, insulin sensitivity, and health 20:16 — Movement, mood, and energy 21:25 — Simple ways to build muscle daily 22:47 — Strength without a gym 23:46 — Finding joy in movement 25:30 — Reframing midlife as a reset 26:10 — Final thoughts
📝 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.

Getting started with fasting doesn't have to be complicated.
Episode #254 🎙️ In this episode, Megan Ramos answers common questions about how to begin fasting and make it work in real life.
If you've ever felt unsure where to start, how to choose a fasting schedule, or how to stay consistent, this episode walks you through it in a simple and practical way. Megan breaks down how to approach fasting without overthinking it — and how to build a strategy that fits your lifestyle.
This is a grounded, flexible guide to help you start where you are and build from there.
👉 What you'll learn: • How to choose the right fasting schedule for your life • Why starting simple leads to better long-term results • How to break a fast without overeating • What actually breaks a fast (and what doesn't) • How to approach fasting while travelling or on vacation • How to fast and still have energy for workouts
⏱️ Timestamps 00:00 — Why starting simple matters 01:12 — Where to begin with fasting 03:45 — How do I choose the right fasting schedule for me? 08:10 — How do I break a fast without overeating? 12:30 — How do I know if I've broken my fast with fasting aids? 17:05 — What kind of fasting do we do while on vacation? 21:40 — How do I fast and still have energy for workouts? 25:10 — Building consistency over time
📝 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.

You understand hunger… so why is it still so hard to change your behaviour?
Episode #253 🎙️ In this episode, Drs. Terri Lance and Jason Fung explore why knowledge alone doesn't automatically change eating habits.
After learning about the different types of hunger, many people expect things to get easier — but often find themselves still repeating the same patterns. This conversation moves beyond understanding and into the deeper drivers of behaviour.
They discuss the role of mindfulness, mindset, and stress, and why these are essential for long-term change. Because while knowledge is the first step, it's not what actually changes behaviour.
👉 What you'll learn: • Why understanding hunger doesn't automatically change behaviour • The role of mindfulness in recognising eating patterns • How mindset shapes your decisions around food • Why stress drives eating behaviour (and what to do about it) • The difference between knowledge and behaviour change • Why long-term success requires more than just "knowing"
⏱️ Timestamps 00:00 — Why diet alone doesn't address behaviour 00:28 — Why understanding hunger still isn't enough 01:35 — The limits of nutrition advice 03:09 — What mindfulness actually does 05:10 — Turning awareness into action 06:46 — Why knowledge is only the first step 07:54 — Mindful eating during meals 10:15 — From mindfulness to mindset 12:12 — How mindset shapes outcomes 13:19 — Changing how you see food 15:00 — Why deprivation mindset fails 16:58 — Ultra-processed foods and mindset shifts 18:07 — Behaviour change vs diet change 20:34 — Identity and long-term change 23:31 — Why diet books don't solve the problem 25:11 — The role of coaching and community 26:50 — Food addiction and behaviour patterns 29:18 — Understanding food impact vs "right vs wrong" 30:47 — Stress, cortisol, and hunger 32:49 — Why stress drives overeating 34:33 — Finding alternatives to stress eating 36:05 — Managing stress responses 38:07 — Why old habits feel comforting 39:50 — Why this isn't your fault 41:17 — The problem with "calories only" thinking
📝 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.