A clear, practical conversation about why the fundamentals of fasting matter at every stage of the journey.

Episode #238

🎙️ You don't need intensity to make progress — you need the right foundation.

Terri and Bethany revisit the core skills that support every fasting protocol, from TRE to therapeutic fasting, and explain why going "back to basics" is often the exact way forward. Through analogies, real client examples, and grounded coaching, this episode helps you understand how to build (and rebuild) your fasting framework with confidence.

👉 What you'll learn:

• Why foundations matter no matter how long you've been fasting
• What happens when you skip the fundamentals
• How to build your "fasting house" — foundation, frame, structure
• Why TRE and food choices come before longer fasts
• The power of holding patterns, scaffolding, and dialing intensity up/down
• How to recover after setbacks without punishment
• Why returning to basics is not failure but wise self-coaching

Terri and Bethany revisit one of the most important themes in fasting: strong foundations. They break down why the fundamentals matter, how to build a fasting framework that actually works, and how to return to your basics when you feel stuck, overwhelmed, or off track. This episode is grounding, practical, and full of memorable analogies to help you find clarity in your fasting journey.

📝 The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

📣 Connect With Us

📸 Instagram: https://www.instagram.com/fastingmethod/

👍 Facebook Page: https://www.facebook.com/TheFastingMethod

🌐 FREE Facebook Group: https://bit.ly/TFMNetwork

💛 Want support applying these fundamentals in real life? Join The Fasting Method Community today.
https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 — Introduction

00:35 — Why the end of the year is a perfect time to revisit foundations

02:20 — The "house" analogy: foundation, frame, structure

03:53 — Why people try to skip ahead (and what it costs them)

05:19 — Eating habits as the foundation

07:11 — TRE as the frame that holds everything together

08:59 — How and when to dial fasting intensity up or down

10:07 — Why fundamentals matter during holidays, stress, or life changes

12:02 — The holding pattern and scaffolding analogies

13:12 — Why jumping into long fasts rarely solves the real problem

14:19 — Recovery without punishment: rebuilding instead of correcting

15:22 — How to get unstuck when progress slows

17:24 — Why going "back to basics" is not going backwards

20:37 — The long-haul mindset and what true consistency looks like

22:19 — Final encouragement for anyone feeling lost or overwhelmed

⚠️ 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.

A grounded, compassionate conversation to help you stay steady during the chaotic in-between week of the holidays.

Episode #237

🎙️ This strange, stretchy week between Christmas and New Year's can feel like everything is falling apart — but it doesn't have to.

Terri and Megan share practical, mindset-supportive strategies to help you stay steady, release all-or-nothing thinking, and reconnect with the foundational skills that keep you moving forward.

👉 What you'll learn:

• Why one meal, one day, or one week cannot ruin your journey
• How to recognise and break the "smash the other three tyres" mindset
• What recovery really looks like (and how to start immediately)
• How TRE and foundational skills can stabilise your holiday rhythm
• How to redefine consistency during busy or chaotic periods
• Strategies for traditions, social events, cravings, and stress
• How to modify your fasting plan without abandoning it

Terri and Megan talk through the messy, in-between week after Christmas — a time when routines fall apart and all-or-nothing thinking creeps in. They explain why no single event can undo your progress, how to recover quickly, and how to redefine consistency in a way that feels doable and grounding. This episode offers steady, compassionate guidance for anyone feeling overwhelmed during the holidays.

📝 The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

📣 Connect With Us

📸 Instagram: https://www.instagram.com/fastingmethod/

👍 Facebook Page: https://www.facebook.com/TheFastingMethod

🌐 FREE Facebook Group: https://bit.ly/TFMNetwork

💛 Want support during the holidays and beyond? Join The Fasting Method Community today.
https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 — Introduction

00:24 — Terri sets the tone for this unique week of the year

01:50 — Why people dread the week between Christmas and New Year

02:24 — "One week won't ruin your journey"

03:25 — All-or-nothing thinking and why it derails progress

05:50 — TRE and foundational habits as stabilisers

07:19 — The mindset of recovery vs. self-punishment

11:57 — Smashing the "other three tyres": the trap of shame

14:54 — Recovery in action: real community stories

15:43 — Redefining consistency during holiday chaos

19:11 — Modified expectations and realistic planning

20:54 — Shifting traditions away from food

27:02 — Emotional ties to holiday foods

30:58 — Creating new memories that aren't food-dependent

34:03 — Finding non-food forms of comfort and self-care

38:25 — Breaking the belief that holiday choices define you

41:00 — Closing thoughts + reassurance

⚠️ 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.

A heartfelt conversation on self-trust, mindset shifts, and healing without pressure.

Episode #236

🎙️ What if the real breakthrough isn't in doing more, but in finally slowing down enough to listen to your body?

In this warm and encouraging conversation, Coach Amy sits down with TFM Community member Alicia Peters, whose journey through perimenopause, weight gain, and frustration eventually led her to profound mindset change. Alicia opens up about releasing comparison, embracing TRE as her foundation, and learning to work with — not against — her body's signals.

👉 What you'll learn:

• Why slowing down can sometimes create more healing than pushing harder
• How Alicia broke free from comparison and perfectionism
• The mindset shifts that helped her stay consistent and kind to herself
• Why TRE became her anchor — even before longer fasts
• How to partner with your body during perimenopause and metabolic change
• The practical strategies and self-talk that helped Alicia keep going

📝 The transcript for this episode is available on our website:
👉 https://www.thefastingmethod.com/podcasts/

📣 Connect With Us

📸 Instagram: https://www.instagram.com/fastingmethod/

👍 Facebook Page: https://www.facebook.com/TheFastingMethod

🌐 FREE Facebook Group: https://bit.ly/TFMNetwork

🚀 Ready to start your own transformation? Join The Fasting Method Community today.
👉 https://www.thefastingmethod.com/community/

⏱️ Timestamps

00:00 Introduction

00:24 Amy shares Alicia's background and why her story matters

01:46 Welcoming Alicia

03:00 What brought Alicia to The Fasting Method

06:42 Creativity, coping, and finding new outlets

08:48 The mindset shifts that changed everything

11:41 Learning to partner with her body

14:05 The power of community and group support

17:39 Comparison, TRE, and redefining progress

20:21 Alicia's fasting evolution

26:40 How her way of eating has changed

28:15 Alicia's biggest non-scale victories

31:03 Health improvements: blood pressure, A1C, confidence

34:24 Overcoming derailing moments with "the next best thing"

38:08 What's next for Alicia

39:05 Alicia's advice for anyone just starting

40:05 What she would tell her earlier self

41:04 Closing reflections from Coach Amy

⚠️ 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.