7 different methods you can use to boost fat burning, backed by science (research studies or physiology). Try out a few of them and improve your body composition, starting today.

📺 Video version: https://youtu.be/hIGYgSPjKmY

Resources Mentioned
📘 Winter Swimming (book): https://amzn.to/3V7u7Yy
📺 Huberman interview with Susanna Soberg: https://youtu.be/x3MgDtZovks
📺 My video about better habits/systems (vs goals): https://youtu.be/A7djTERytLc
📗 Get Out of Your Mind and Into Your Life (book): https://amzn.to/4eEw065

Some References
https://pubmed.ncbi.nlm.nih.gov/39003682/ (HIIT)
https://youtu.be/GqPGXG5TlZw?si=RIkQBiuifV9xwCdj&t=2492 (fidgeting)
https://www.nature.com/articles/s42255-024-01008-9 (fasting)

📝 Intermittent Fasting Checklist: https://fastingwell.com/get-my-if-checklist/

📝 Intermittent Fasting Quick-Start Guide: https://fastingwell.com/quick

Affiliate disclaimer
Sometimes I share affiliate links, which means if you buy something through that link I could earn a small commission at no additional cost to you.

What if your blood sugar gets low during extended fasting? (1:10) Why do you feel cold during a long fast? (6:00) I'll delve into both of these topics today, and explain what to do (if anything) about these potential side effects of prolonged fasting.

📺 Video on low blood sugar: https://youtu.be/7VCB94O-TU4

📺 Video on EF & feeling cold: https://youtu.be/hFW1mO4BbjA

📝 Intermittent Fasting Checklist: https://fastingwell.com/get-my-if-checklist/

📝 Intermittent Fasting Quick-Start Guide: https://fastingwell.com/quick

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 Overview
• 1:15 What schedule to avoid (most people)
• 2:25 Weight Loss
• 5:11 Protein / Muscle
• 7:34 Convenience
• 8:21 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 Intro
• 2:37 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) |