Episode #195

In this week's episode, Terri and Coach Lisa discuss successfully integrating fasting and a plant based dietary approach.

Summary Timestamps:

• The different types of plant-based diets. (03:19)
• The importance of finding the right plant-based diet that works for you. There is no one-size-fits-all approach. (05:37)
• Lisa’s experience with plant-based diet and fasting. (07:34)
• Tips for transitioning to a plant-based diet. (10:35)
• The benefits of resistant starch. (15:35)
• Protein sources. (22:23)
• The importance of listening to your body and finding a plant-based approach that supports overall health and well-being, rather than strictly adhering to a set of rules. (28:16)

LINKS & RESOURCES

BOOKS

Ketotarian by Will Cole

Plant-Forward Keto by Liz Macdowell (also Vegan Keto)

Oh She Glows by Angela Liddon (OSG Every Day, For Dinner)

Jazzy Vegetarian by Laura Theodore (Vegan-ease, Easy vegan Home Cooking)

Metabolical by Robert Lustig

TFM PODCAST EPISODES

#153 Member Transformation: Fredric Isler

https://www.thefastingmethod.com/member-transformation-fredric-isler/

#37 Fasting Q&A: Resistant Starch, Starting Protocol, Weight Loss, and Protein

https://www.thefastingmethod.com/fasting-qa-resistant-starch-starting-protocol-weight-loss-and-protein/

VIDEOS

Jason Fung (YouTube) Changing Fast Carbs to Slow Carbs for Weight Loss

https://www.youtube.com/watch?v=09ScTa4CTW0&t=3s

Chapters:

00:00 Disclaimer

03:19 Types of plant-based diet

05:37 Finding the right approach for you

07:34 Lisa’s experience

10:35 Tips for switching to plant-based

15:35 Resistant starch

22:23 Plant-based protein sources

28:16 Listening to your body

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.

Episode #194

In this week's episode, Terri and Coach Heather talk about how so often people struggle to achieve their health and weight-loss goals because they maintain an underlying expectation of perfectionism.

They share how perfectionism may present in the fasting and nutritional efforts you are engaging and encourage more realistic expectations.

Summary Timestamps:

• Being a beginner means accepting that progress will be messy and imperfect, and that's okay. (02:53)
• Don’t rush through fasting and lifestyle changes, setting unrealistic expectations and timelines. (04:19)
• The challenge of not reaching goals is more a problem of not finishing than not starting. (08:21)
• The problem with streaks (13:32)
• Two strategies to combat perfectionism. (15:59)
• Embracing the fact that change takes time and being willing to be ‘messy’ along the way is important for long-term success, and celebrating small wins and progress, rather than focusing on perfection, is key to building sustainable habits. (22:42)

Chapters:

00:00 Disclaimer

02:53 Embracing imperfection

04:19 Don’t rush it!

08:21 Why we often fail to reach goals

13:32 The problem with streaks

15:59 Two strategies to combat perfectionism

22:42 Key ways to achieve long-term success

Transcripts of all episodes are available on the Podcast page at www.thefastingmethod.com

Please Submit Your Questions for the Q&A episodes here: https://bit.ly/TFMPodcastQs

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.

Episode #193

In this Fasting Q&A episode, hosted by Coach Lisa Chance, Dr. Jason Fung answers questions from the TFM Community:

1. Are home-made smoothies and protein drinks helpful or detrimental as meal replacement when trying to lose weight or reverse type two diabetes? If so, what kind would you recommend? (05:14)
2. Is it acceptable for someone 4’10” to eat 0.6 grams of protein per kilogram instead of TFM’s recommended 0.8-1.2 gram, since they are so petite? (08:32)
3. How does iodine intake and storage work in the body from a scientific perspective? Since iodine is water soluble, what is known about how long the body can maintain adequate iodine levels between dietary intake? Are there any established research findings about the need for iodine during different eating patterns, such as an extended fast? (12:02)
4. Will consistently high uric acid levels from fasting adversely affect my health even if I don't have symptoms of hyperuricemia? (14:08)
5. I believe you addressed this at the time Dr. Peter Attia was a guest on Thomas DeLauer’s YouTube channel, but I can’t remember which one of our podcasts that was. Wasn’t he cautioning about extended fasts and muscle loss for people who were already in great shape - “shredded” if you will? Don’t you quickly regain any muscle lost once you start eating nutrient-dense food again? (15:21)
6. Is there more autophagy happening during exercise or fasting? (21:17)
7. What is the best fasting regime for someone with a low BMI but who has non-alcoholic fatty liver disease? How long should alternate-day fasting (just started two 42-48 hour fasts a week) combined with a whole-food, low-carb diet continue? (23:46)
8. What are your thoughts on fasting while taking ADHD medication? (25:04)
9. Do you have any recommendations for a diet that will starve or kill cancer? (26:23)
10. How long does it take to reverse insulin resistance while doing fasting and low-carb and how do you know when you have? (27:42)

Please note that you need to be a member of the TFM Community to submit questions to the Q&A webinars with Dr. Fung but you can submit questions to our regular Q&A episodes here: https://bit.ly/TFMPodcastQs

LINKS

The two videos from the Fasting & Longevity Summit mentioned in this episode can be found here:

Dr Ben Bikman - https://youtu.be/3GKiT2Ihek8?si=IHDMFHN3xpp4sEIf

Dr Brian Lenzkes - https://youtu.be/Qqi8sumxGZY?si=p2QvYcCIjnk_vDLC

CHAPTERS:

00:00 Disclaimer

05:14 Smoothies as meal replacements

08:32 Protein allowance

12:02 Iodine intake

14:08 High uric acid levels

15:21 Muscle loss

21:17 Autophagy from exercise vs fasting

23:46 ADF for low BMI and NAFLD

25:04 Fasting while on ADHD medication

26:23 Diet to starve/kill cancer

27:42 How long to reverse insulin resistance

Transcripts of all episodes are available at www.thefastingmethod.com on the Podcast page.

Learn More About Our Community: https://www.thefastingmethod.com

Join our FREE Facebook Group: https://bit.ly/TFMNetwork

Watch Us On YouTube: https://bit.ly/TFMYouTube

Follow Us on Instagram: @fastingmethod

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.