I'll explain why one of the most popular intermittent fasting schedules is actually not a good fit for the majority of people (though a lot of them do it anyway). I'll also share 2 alternative fasting regimens that are probably a better fit for most people. 📺 Video version:  https://youtu.be/dP_CevOzn5A  📺 Video on why weight loss is often not a good goal:  https://youtu.be/F_00Sl1fcWk📝 Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist/📝 Intermittent Fasting Quick-Start Guide:  https://fastingwell.com/quick ⏰ Timestamps ⏰0:00 Overview1:15 What schedule to avoid (most people)2:25 Weight Loss5:11 Protein / Muscle7:34 Convenience8:21 2 Better Approaches (for most people)10:28 Option #2

2 fairly simple steps you can use to reverse type 2 diabetes.  It's easier than you may think!  (The same steps also work for prediabetes.)👉 Video version:  https://youtu.be/yL9HjYYvXQo  Related Videos & Other Resources:  👉 Diabetes Remission w/ Low Carb (video):  https://youtu.be/UBpnliekZqo  👉 Off Insulin in 5 Days w/ Fasting (video):  https://youtu.be/rFUoDS1YQYI  📝 Intermittent Fasting Quick-Start Guide:  https://fastingwell.com/quick  👉 7 Daily Habits to Fix Blood Sugar (video): https://youtu.be/g1IFIX2LhPc  👉 3 Quick Habits to Improve Your Blood Sugar Fast:  https://youtu.be/ewB5Abl_4-c  🎧 Podcast Episode 14 (Megan Ramos):  https://fastingwell.com/episode14/  🎧 Podcast Episode 25 (Keto Made Simple):  https://fastingwell.com/episode25/  🎧 Podcast Episode 26 (What to Eat on Low Carb):  https://fastingwell.com/episode26/  ⏰ Timestamps ⏰  (0:00) Intro  (1:28) Step 1  (5:20) Step 2 (9:39) Bonus steps (fix blood sugar faster)  (11:26) Putting it all together

My experience fasting for a week straight, including how I was feeling on day 6 of this extended fast; what kind of results I got in terms of energy levels, body weight, blood sugar, ketones, etc. Plus other thoughts and observations about why this prolonged fast went remarkably well.Some of what I talk about here could definitely be useful if you're considering doing a prolonged fast, or if you've done it before and had some challenges. 👉 IF Quick-Start Guide:  https://fastingwell.com/quick   📺 Video Version (of this episode):   https://youtu.be/wWow4Mr61gw   📺 Video on 7 Benefits of Extended Fasting:   https://youtu.be/pch0NjbIhJo  ⏰ TIMESTAMPS ⏰ 0:00 Opening  1:43 Intro2:37 Not for everyone  3:43 How am I feeling on day 6 of fasting?  6:02 Ketone levels  7:43 Blood sugar  8:18 Sleep  11:14 Cold  12:58 Weight loss  14:56 Overall health benefits  16:27 Timeline (Days 1-6)  17:36 Supplements (salt etc.)  18:17 Final takeaways

Detailed results from a case series of 3 patients who got off insulin and other type 2 diabetes medications very quickly.These patients also lost weight, improved their hemoglobin A1c, and reduced their waist circumference.Overall, super-impressive results, and very encouraging for anyone who wants to put type 2 diabetes in remission! 👉 IF Quick-Start Guide:  https://fastingwell.com/quick 📜 Full research paper:  https://casereports.bmj.com/content/2018/bcr-2017-221854  📺 Video Version (of this episode):  https://youtu.be/rFUoDS1YQYI  📺 Video on diabetes remission w/ low-carb:  https://youtu.be/UBpnliekZqo  📘 The Diabetes Code (book):  https://amzn.to/49Vja2g  🎧 Listen for free w/ a 30-day trial on Audible:  https://amzn.to/3gKo9vI  👉 Full show notes & resources:  https://fastingwell.com/episode57/TIMESTAMPS:  (0:00) About the IF Quick-Start Guide(1:57) Study background(3:15) Study preview & introduction(4:53) Patient details(5:59) Fasting regimen(7:56) Results from fasting(11:10) How the patients felt & other takeaways

A new research study (from earlier this year) shows the rates of type 2 diabetes remission and other health improvements after almost 3 years on a low-carb diet (similar to keto). This was in a general practice clinic in England, with Dr. David Unwin.  The patients also showed weight loss, improved blood pressure, lower LDL cholesterol, lower triglycerides, and saved money on medications. I'll break down the details of this new research study in today's episode.  YouTube version  Full paper  Get my Intermittent Fasting Checklist  Show notes and resources

Salt is a SUPER-important topic for anyone who’s fasting, or eating low-carb. Salt is also very important for overall health. That's why today I'm sharing a detailed summary of the book, The Salt Fix (by Dr. James DiNicolantonio).  Timestamps are below.   This summary will help you understand why much of what you've heard about salt may be wrong, where the salt restriction guidelines came from, why it's better and healthier to eat all the salt you crave (at least for most people), and some specific ideas about how to put this info in practice.  👉 YouTube version:  https://youtu.be/R-DOrXvucKc   👉 My YouTube channel:  https://www.youtube.com/@FastingWell    👉 The Salt Fix, by Dr. Jame Dinic. (book on Amazon)   👉 Listen to The Salt Fix with a free trial on Audible   Full show notes and resources:  https://fastingwell.com/episode56/  ⏰ TIMESTAMPS ⏰:  Overview (0:00) | Book introduction (2:24) | Chapter 1 - But doesn't salt cause high blood pressure? (4:31) | Chapter 2 - We are salty folk (6:14) | Chapter 3 - The war against salt, and how we demonized the wrong white crystal (8:04) | Chapter 4 - What really causes heart disease? (15:13) | Chapter 5 - We are starving inside (19:57) | Chapter 6 - Crystal rehab: Using salt cravings to kick sugar addiction (23:49) | Chapter 7 - How much salt do you really need? (28:13) | Chapter 8 - The salt fix: give your body what it really needs (38:02) | Epilogue & appendices (46:01) |

Cholesterol basics, and what should you do if your LDL cholesterol gets higher while on keto or fasting? Does that mean you have a higher risk of getting a heart attack? Should you quit keto? Quit fasting? Take a medication to lower your cholesterol? Do something else?  I'll explore all of those questions in today's episode.YouTube version:  https://youtu.be/R7MxomW1_Eo    My YouTube channel:  https://www.youtube.com/@FastingWell    Statin / Keto / LDL Paper (Dr.’s Bikman/Diamond/Mason)  Full show notes and resources:  https://fastingwell.com/episode55/

I’ve pulled these topics from videos on my YouTube channel (links below). First, 7 daily habits that can help you rapidly improve your blood sugar. This is super-relevant for people with prediabetes, diabetes, or just trying to prevent diabetes. After that, I explain 3 reasons focusing on a *goal* of weight loss may be causing you harm.   7 Daily Habits to Rapidly Improve Blood Sugar (YouTube video):  https://www.youtube.com/watch?v=g1IFIX2LhPc&   Blog version (blood sugar habits):  https://fastingwell.com/daily-habits-improve-blood-sugar/   3 Reasons your Weight Loss GOAL may be Harming You (video):  https://www.youtube.com/watch?v=F_00Sl1fcWk   Full show notes and resources:  https://fastingwell.com/episode54/

Kidney disease is common, and often leads to kidney failure. Once you have kidney failure, you're at a higher risk of a bunch of other health problems, and ultimately a much higher risk of death. The bad news is kidney failure is not usually reversible. The good news?  Kidney failure is easily preventable in most cases, by fixing the underlying problems (like high blood sugar, and high blood pressure). Today I'll explain what causes kidney failure, and how you can prevent it through intermittent fasting, eating low carb, and other healthy lifestyle changes.YouTube version:  https://www.youtube.com/watch?v=HFXms_NRHlE   My YouTube channel:  https://www.youtube.com/@FastingWell   Blog version:  https://fastingwell.com/prevent-kidney-failure-fasting-keto/  Full show notes and resources:  https://fastingwell.com/episode53/

Lecanemab (aka Leqembi) recently got full approval form the FDA for Alzheimer’s treatment, and will now be covered by Medicare. But this medication is not only expensive, it has some major health risks. In this episode, I'll break down the risks and benefits of this new medication. Then I’ll compare lecanemab to an Alzheimer's program centered around fasting and ketosis (along with a few other medical tests and treatments), developed by Dr. Dale Bredesen, author of “The End of Alzheimer’s”. YouTube version:  https://youtu.be/JpWBxxZqiwA   ---Previous episode on Alzheimer’s prevention---  Video:  https://youtu.be/Z2OVf_rmwOE  Podcast:  https://fastingwell.com/episode22/   Blog:  https://fastingwell.com/ketoflex-fasting-alzheimers/   ---Dr. Bredesen's Books---   📙 The End of Alzheimer's:  https://amzn.to/3DMwhmS   📘 The End of Alzheimer's Program:  https://amzn.to/3NLlIVL   📗 The First Survivors of Alzheimer’s:  https://amzn.to/3NNaBvj   Listen w/ a 30-day free trial on Audible:  https://amzn.to/3gKo9vI  Full show notes and resources:  https://fastingwell.com/episode52/

Dr. Ken Ford is CEO & founder of the IHMC research institute. He also hosts a popular podcast about science called Stem-talk. Today he shares his expertise and personal experience about the ketogenic diet, and addresses other questions related to nutrition, muscle building, healthy aging, fasting, the state of research, and more.YouTube version:  https://youtu.be/BvBkp7NPZpA   Does Fasting Burn Muscle? (blog post):  https://fastingwell.com/fasting-muscle-loss/   Full show notes and resources:  https://fastingwell.com/episode51/   TIMESTAMPS:  Intro to Dr. Ken Ford & Stem-talk (5:28) // What is a ketogenic diet? (12:36) // When did Ken start keto? (15:39) // How has keto changed? (19:38) // Getting enough protein on keto or fasting (25:00) // Top health benefits of keto (32:41) // A “cyclic” ketogenic diet (41:39) // What constitutes a "well-formulated" ketogenic diet? (45:27) // Making keto sustainable (51:07) // Keto & cholesterol / heart disease (57:05) // Nutrition research reporting (1:05:54) // Erythritol & heart disease news reports (1:10:08) // Exogenous ketone supplements (1:15:31) // Ken thoughts about intermittent fasting (1:21:43) // Risks & benefits of extended fasting (1:25:08) // Prioritizing protein for healthy aging (1:32:40) // Stem-talk podcast (1:41:28)

Several steps you can use to get into ketosis quickly, much faster than you would just by limiting carbs. Why get into ketosis? Ketones have a bunch of health benefits, and having higher ketones is a big advantage when it comes to fasting.YouTube version:  https://youtu.be/81oPNXoBIAE   My YouTube channel:  https://www.youtube.com/@FastingWell   KetoStart (ketone supplement):  https://fastingwell.com/ketostart   Full show notes and resources:  https://fastingwell.com/episode50/

Turns out, ketones have a bunch of health benefits, and it's not just limited to weight loss! There are brain benefits, heart benefits, and many more!YouTube version:  https://youtu.be/-IvmtmRYE9M    My YouTube channel:  https://www.youtube.com/@FastingWell    KetoStart (ketone supplement):  https://fastingwell.com/ketostart  Full show notes and resources:  https://fastingwell.com/episode49/

4 tips to make intermittent fasting easier. These tips will also help you make fasting sustainable, so you don't feel like quitting, and help you be successful as a beginner.YouTube version:  https://youtu.be/v1SQg6nN4Gg   My YouTube channel:  https://www.youtube.com/@FastingWell   Easy Fasting Guide:  https://fastingwell.com/get-my-easy-fasting-guide/   No Snacking Challenge:  https://fastingwell.com/join-no-snacking-challenge/   Full show notes and resources:  https://fastingwell.com/episode48/

How I would approach intermittent fasting right now, if I were starting over from scratch, in 2023. Based on what I've learned through research, experience, and trial & error, over the past several years.YouTube version:  https://youtu.be/tXIz3kEg9Qc   My YouTube channel:  https://www.youtube.com/@FastingWell   Intermittent Fasting Checklist:  https://fastingwell.com/get-my-if-checklist   Easy Fasting Guide:  https://fastingwell.com/get-my-easy-fasting-guide   No Snacking Challenge:  https://fastingwell.com/join-no-snacking-challenge   Full show notes and resources:  https://fastingwell.com/episode47

The full scoop on salt and fasting: How much sodium do you need during extended water fasting? How much during intermittent fasting? How much on a ketogenic diet? How does each of these situations compare to a normal day? What about medical conditions? I’ll answer all this, and more. YouTube version:  https://youtu.be/Z6xmUkT-uJs  My YouTube channel:  https://www.youtube.com/@FastingWell  The Salt Fix (book):  https://amzn.to/3ySd80Q  Electrolyte powder packets (no added flavors):  https://amzn.to/3QyzZpg Download my “Dirty Fasting Cheat Sheet” here:  http://fastingwell.com/dirty  Full show notes and resources:  https://fastingwell.com/episode46/

Recently there have been sensational headlines about erythritol increasing the risk of heart disease, and similar headlines about a “keto-like” diet also increasing the risk of heart disease. Today I’ll break down what actually happened, and whether you should change your behavior as a result.Erythritol video on YouTube:  https://youtu.be/oMbTjJZeQWEKeto video on YouTube:  https://youtu.be/fpBBHf-NVpg  TOPICS & TIMESTAMPS:  Episode overview (0:00) // Erythritol & heart disease headlines (2:32) // 7 deadly sins of "churnalism" applied to erythritol (11:03) // “Keto-like diet” & heart disease headlines (16:06) // 7 deadly sins of churnalism applied to keto (22:53)Full show notes and resources:  https://fastingwell.com/episode45/Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/

Jen Unwin is a clinical and health psychologist with expertise in food addiction. She even wrote a book about it. Today she shares her insights about sugar addiction / processed food addiction, including how to recognize it, what to do about it, and how to stay on track. For specific topics, see timestamps below.  Fork in the Road (Jen’s book):  https://amzn.to/3RNHM4d  Major topics we covered:  Intro (0:00) // Jen’s backstory (2:55) // Is food addiction real? (8:12) // What should we call it? (19:08) // How do you know if you’re addicted to food? (22:46) // First steps to take if you’re addicted (30:43) // How your body & brain react when you quit sugar (41:07) // What to eat in recovery (46:19) // Holidays & special occasions (52:48) // Where to find more info (57:39) My YouTube channel (includes some clips from this interview):  https://www.youtube.com/@FastingWell  Full show notes and resources:  https://fastingwell.com/episode44/Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/

5 stages of extended water fasting: What happens inside your body, what are the various benefits (and potential pitfalls), and how can you use this knowledge to make fasting easier.Blog version:  https://fastingwell.com/fasting-stages/  YouTube version:  https://youtu.be/5OkEabJWQeQ   My YouTube channel:  https://www.youtube.com/@FastingWell  Get my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/   Download my “Dirty Fasting Cheat Sheet” here:  https://fastingwell.com/get-dirty-fasting-cheat-sheet/ Full show notes and resources:  https://fastingwell.com/episode43/

How to know if something “breaks” your fast:  key underlying principles (so you can answer this question for yourself), how to relate it to your own individual goals, and a bunch of specific examples that people often ask about--from coffee to diet soda to vitamins, and more. Blog version:  https://fastingwell.com/what-breaks-fasting/YouTube version:  https://youtu.be/sH9AgSWzKe8My YouTube channel:  https://www.youtube.com/@FastingWellGet my “Intermittent Fasting Checklist” here:  https://fastingwell.com/get-my-if-checklist/  Get my “Easy Fasting Guide” here:  https://fastingwell.com/get-my-easy-fasting-guide/ Full show notes and resources:  https://fastingwell.com/episode42/