Épisodes

  • Ep. 287 - Sleep & Weight Loss Connection | Why Poor Sleep Blocks Fat Burning | 7+ Hours Sleep = 33% Better Weight Loss Results | Sleep Deprivation Can Increase Visceral Fat | Leptin & Ghrelin Hormone Reset | Join Our Next Fasting Challenge!

    Ep. 287 - Sleep & Weight Loss Connection | Why Poor Sleep Blocks Fat Burning | 7+ Hours Sleep = 33% Better Weight Loss Results | Sleep Deprivation Can Increase Visceral Fat | Leptin & Ghrelin Hormone Reset | Join Our Next Fasting Challenge!
    Jun 24 2025
    ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS June 25th, 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! This episode reveals the truth about how bad sleep is secretly sabotaging your weight loss, even when you're doing everything else right. Dr. Scott and Tommy break down why you might be struggling to lose weight despite your best efforts, and it all comes down to one thing most people ignore: sleep. When you don't get enough quality sleep, your body basically fights against you - making it way harder to burn fat and much easier to store it, especially around your belly. You'll discover why people who get 7+ hours of good sleep have a huge advantage when it comes to losing weight, and how even one terrible night of sleep can mess with your body's ability to handle food properly. The hosts explain how lack of sleep messes with your hunger signals, making you way hungrier the next day while your metabolism slows down - it's like your body is working against you. But here's the good news: Dr. Scott and Tommy share simple, practical tips you can use tonight to fix your sleep. They'll tell you how to set up your bedroom for better rest, when to stop drinking coffee, why eating late ruins your sleep, and how to create an evening routine that helps both your sleep and your weight loss goals. If you've been stuck at a weight loss plateau despite doing intermittent fasting and everything else "right," your sleep might be the missing piece. This episode gives you the exact steps to turn sleep into your secret weight loss weapon. ⁠⁠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 ⁠⁠⁠30% 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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    42 min
  • Ep. 286 - Shrink Fat Cells by Lowering Insulin | How Fasting Can Burn 300 Extra Calories Daily | Visceral Fat vs Subcutaneous Fat Burning | Protein Priority During Eating Windows | Breaking the Diet Failure Cycle | JOIN THE FASTING CHALLENGE!

    Ep. 286 - Shrink Fat Cells by Lowering Insulin | How Fasting Can Burn 300 Extra Calories Daily | Visceral Fat vs Subcutaneous Fat Burning | Protein Priority During Eating Windows | Breaking the Diet Failure Cycle | JOIN THE FASTING CHALLENGE!
    Jun 17 2025
    ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS June 25th, 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! This episode reveals how fasting literally shrinks fat cells by keeping insulin low, with Dr. Scott and Tommy breaking down the science behind why 95% of diets fail but fasting succeeds long-term. Discover how consistent fasting can boost your metabolic rate by 300 calories per day - that's 2,100 extra calories burned weekly without additional exercise. Learn the crucial difference between visceral and subcutaneous fat storage, why fructose from drinks creates dangerous belly fat, and how overfilled fat cells become metabolically active troublemakers that block satiety signals. The hosts share why protein must be your priority during eating windows (aim for 40% of your intake), when to shift your eating window earlier in the day for better insulin sensitivity, and how to avoid the "breakfast blunder" that keeps you hungry all day. If you're tired of the diet roller coaster and want a sustainable approach that works with your body's natural fat-burning mechanisms, this episode provides the insulin-focused strategy for lasting results. ⁠⁠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 ⁠⁠⁠30% 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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    43 min
  • Ep. 285 - Why Blood Sugar Spikes Sabotage Your Fasts | Glucose Management During Eating Windows | Breaking the Crash and Crave Cycle | Post-Meal Strategies for Fasting Success | Managing Blood Sugar Volatility | JOIN THE NEXT FASTING CHALLENGE

    Ep. 285 - Why Blood Sugar Spikes Sabotage Your Fasts | Glucose Management During Eating Windows | Breaking the Crash and Crave Cycle | Post-Meal Strategies for Fasting Success | Managing Blood Sugar Volatility | JOIN THE NEXT FASTING CHALLENGE
    Jun 10 2025
    ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS June 25th, 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! This episode dives deep into why blood sugar spikes can sabotage your fasting success and make it nearly impossible to close your eating window. Dr. Scott and Tommy explain the "glucose management zone" concept - treating every eating window as an opportunity to control blood sugar volatility rather than create metabolic chaos. Learn why that post-meal energy crash leads to late-night cravings that break your fasts, and discover simple strategies like apple cider vinegar, post-meal walks, and meal sequencing that can reduce blood sugar spikes by up to 40%. If you struggle with hunger between meals, can't seem to close your eating window, or find yourself breaking fasts due to cravings, this episode provides the blood sugar management tools to make fasting feel effortless and sustainable. ⁠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 ⁠⁠30% 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://diabetes.org/about-diabetes/diagnosis
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    45 min
  • Ep. 284 - Why Fasting Gets Harder at Night | Morning Eating Windows Reduce Hunger | Meal Timing for Fasting Success | Breaking Late Night Eating While Fasting | Front-Load Calories to Control Cravings | New Fasting Persona Quiz!

    Ep. 284 - Why Fasting Gets Harder at Night | Morning Eating Windows Reduce Hunger | Meal Timing for Fasting Success | Breaking Late Night Eating While Fasting | Front-Load Calories to Control Cravings | New Fasting Persona Quiz!
    Jun 3 2025
    This episode reveals groundbreaking research from the Journal of Cell Metabolism showing that when you eat matters as much as what you eat for hunger control and fasting success. Dr. Scott and Tommy break down a study demonstrating that consuming 45% of daily calories at breakfast versus dinner dramatically reduces hunger and appetite without changing metabolism or weight loss. Learn why your physiology works against you when eating large evening meals, making it harder to close your eating window and stick to fasts. If you struggle with late-night cravings, can't seem to end your eating window, or find yourself breaking fasts in the evening, this episode provides the meal timing strategy to align your eating with your body's natural circadian rhythm for easier, more sustainable 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! - December 2024⁠⁠ ⁠⁠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 ⁠⁠30% 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.cell.com/cell-metabolism/pdfExtended/S1550-4131(22)00344-8
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    35 min
  • Ep. 283 - Early vs. Late Eating Windows for Weight Loss | Preserving Muscle While Fasting | New Research on Time Restricted Eating | Morning Fasting vs. Evening Fasting | Simple Exercise Strategy | New Fasting Persona Quiz!

    Ep. 283 - Early vs. Late Eating Windows for Weight Loss | Preserving Muscle While Fasting | New Research on Time Restricted Eating | Morning Fasting vs. Evening Fasting | Simple Exercise Strategy | New Fasting Persona Quiz!
    May 27 2025
    This episode reveals breakthrough research showing early time-restricted eating (8am-2pm) leads to significantly more weight loss than later eating windows while maintaining muscle mass. Dr. Scott and Tommy break down a 2025 study demonstrating how shifting your eating window earlier aligns with your body's natural circadian rhythm and insulin sensitivity. Learn why simple resistance training (just 40 push-ups three times weekly) combined with adequate protein intake can preserve muscle during weight loss. If you're concerned about losing muscle while fasting or hitting a plateau with evening-only eating, this episode offers the practical science-backed solution to optimize your fasting schedule. ⁠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! - December 2024⁠⁠ ⁠⁠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 ⁠⁠30% 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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    34 min
  • Ep. 282 - Listener Q&A: Fasting Beyond Weight Loss | Maintaining Results Long-term | Adapting Fasting Windows | Exercise During Fasting | From Weight Loss to Lifestyle

    Ep. 282 - Listener Q&A: Fasting Beyond Weight Loss | Maintaining Results Long-term | Adapting Fasting Windows | Exercise During Fasting | From Weight Loss to Lifestyle
    May 20 2025
    In this information-packed Q&A episode, Dr. Scott and Tommy tackle your most pressing fasting questions with practical, actionable advice. They discuss how to use fasting for blood sugar management without weight loss, strategies for transitioning to maintenance after reaching your goal weight, and the truth about eating windows and exercise during fasting. Whether you're concerned about A1C levels, wondering about optimal meal timing, or trying to make fasting sustainable long-term, this episode provides personalized solutions to help you adapt fasting to your unique lifestyle needs. The hosts emphasize that as you progress in your fasting journey, focusing on non-scale victories becomes increasingly important for long-term success. 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! - December 2024⁠ ⁠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 ⁠30% 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.mdpi.com/2072-6643/17/6/1022
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    39 min
  • Ep. 281 - Weight Loss Percentages for Type 2 Diabetes Remission | New Research on Diabetes Reversal | Fasting as Prevention | The Weight Loss & Blood Sugar Connection | New Fasting Persona Quiz!

    Ep. 281 - Weight Loss Percentages for Type 2 Diabetes Remission | New Research on Diabetes Reversal | Fasting as Prevention | The Weight Loss & Blood Sugar Connection | New Fasting Persona Quiz!
    May 13 2025
    This eye-opening episode explores groundbreaking research on how body weight loss directly impacts type 2 diabetes remission. Dr. Scott and Tommy break down a 2025 systematic review showing that greater weight loss percentages dramatically increase remission rates—with 30% weight loss leading to 80% complete diabetes remission. Learn why fasting creates the hormonal and metabolic changes needed for sustainable weight loss and how it serves as both prevention and treatment. The episode highlights practical strategies for using intermittent fasting to "get the dang weight off" and emphasizes that consistent small changes trump quick fixes for long-term health. 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! - December 2024⁠ ⁠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 ⁠30% 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.thelancet.com/journals/landia/article/PIIS2213-8587(24)00346-2/abstract
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    37 min
  • Ep. 280 - Salt & Fasting: The Electrolyte Truth | Why Fasting Requires More Salt | Debunking Low-Sodium Myths | Best Salt Sources | Hydration Tips for Successful Fasting | Join Our Next Fasting Challenge!

    Ep. 280 - Salt & Fasting: The Electrolyte Truth | Why Fasting Requires More Salt | Debunking Low-Sodium Myths | Best Salt Sources | Hydration Tips for Successful Fasting | Join Our Next Fasting Challenge!
    May 6 2025
    ***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS May 7th, 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 this myth-busting episode, Dr. Scott Watier and Tommy Welling challenge conventional wisdom about salt intake during fasting, revealing why proper electrolyte balance is crucial for fasting success. They explain how fasting and low-carb diets naturally flush out sodium, leading to symptoms many mistakenly attribute to "keto flu" or fasting difficulties—headaches, fatigue, dizziness, and muscle cramps—which are actually signs of electrolyte depletion. The hosts share surprising research showing that moderate salt intake (4-6g daily) is associated with longer lifespans and lower mortality rates, contrary to traditional medical advice. They offer practical guidance on choosing mineral-rich salt sources like Redmond's Real Salt or Celtic Sea Salt versus refined table salt, and provide specific strategies for maintaining proper hydration during fasting. Whether you're struggling with fasting consistency or experiencing energy dips during extended fasts, this episode provides the science-backed solutions to optimize your fasting experience through proper salt intake. 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! - December 2024 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 30% 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/PMC8169157/pdf/ehaa947.pdf https://www.mdpi.com/2072-6643/17/6/1047 https://pubmed.ncbi.nlm.nih.gov/3416162/ https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.31.1_supplement.446.6 https://pubmed.ncbi.nlm.nih.gov/33314019/
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    45 min