About this episode
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We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results!
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In this benefits-packed episode, Dr. Scott Watier and Tommy Welling introduce a powerful mindset shift—"instead of counting down the hours, count up the benefits"—while unpacking a comprehensive 2024 narrative review examining how various fasting protocols trigger cascading hormonal changes that optimize glucose regulation and fat metabolism across 13 different studies. They reveal compelling evidence showing that 24-hour fasts three times weekly decreased morning glucose, improved A1C, lowered blood pressure and cholesterol, while alternate-day fasting produced greater reductions in insulin resistance compared to daily calorie restriction, and remarkably, three men with type 2 diabetes discontinued insulin therapy entirely within just 5-18 days of implementing strategic fasting. The hosts address the nuanced testosterone discussion, explaining how fasting decreases testosterone in already-lean fit men doing extended fasts without adequate nutrition days, yet increases testosterone in obese men through improved testicular function and reduced aromatase as weight comes off. With practical lifestyle applications emphasizing fasting as skill-building requiring repetitions rather than perfection, they deliver actionable strategies like starting mornings with deliberate electrolyte choices before caffeine, preparing protein-rich break-fast meals to avoid ravenous binging, and understanding that each day's fasting decisions create a chain-link effect influencing tomorrow's hunger hormones, glycogen stores, and insulin sensitivity—reframing the learning curve as data collection rather than failure for those building sustainable metabolic health one fasting rep at a time.
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Resources and Downloads:
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