Explore every episode of the podcast The Fasting Pod

Thanks very much for your understanding but I am giving up the podcast for about 4 weeks.

Good luck with your fasting and speak soon.

Ben

• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

Weekly Review

• Girth 97cm or 38”
• Weight 69.8
• BMI 22.8
• Body Fat 16.3%

If you win the morning, you win the day - Tim Ferriss, Tool of the Titans

• Morning routines are not for everyone
• Most successful people perform some kind of morning routine
• The routine has to be totally yours
• Get inspiration from others

• Get up (result !!!)
• Get glass of water
• If my dog wants to go out start morning pages
• If not then meditate
• Meditate
• Coffee and morning pages
• Walk my dog
• Have breakfast

• Discipline
• Hydration
• Flexibility
• Change - e.g. walk first then routine
• Mindfullness - could be yoga, listening to music for 10 minutes, short walk

• Write 500 words typed or 3 pages
• Can write anything you like
• Could be philosophy, business changes or how you feel

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com or ben@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

Weekly Review

• Girth 97cm or 38”
• Weight 69.8
• BMI 22.8
• Body Fat 16.3%

• Like meals you need to plan
• Don’t do too much too soon
• There is no shame in walking
• Just try and form habits by doing something everyday or however long you can stand initially

• Deciding on how much depends on the time you have to offer
• For me the time I have is walking in the morning and walking in the afternoon
• I find it difficult to commit to more unless it is at the weekends
• I should do more cardiovasuluar work
• Currently though resting hearth rate of 60
• Weight and other measures good
• Implementing a new regime
• For me I am happy with what I am currently doing.
• It really fits into my life

What works for you ?

• Decide where you are currently
• Decide how much time
• Decide what you want to do
• Decide on costs
• Decide on metrics to see how you are doing

Where are you in your journey ?

• Don’t do too much too soon
• Build up slowly

How much time do you have to exercise ?

• Commit to once a week for 10 minutes
• Build up slowly

What exercise should I do ?

• Does it fit into where I am
• Can I commit to it
• What interests you ?

How much will it cost ?

• Are there some special equipment e.g. Peleton
• Do I need special clothing e.g. walking

What goals will I set myself ?

• Want to be 40-60 BPM and low BMI / Weight
• Trainers
• Reward if good
• If achieve them decide on what’s next
• Encourage to exercise but do what works for you.

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com or ben@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

Weekly Review

• Girth 97cm or 38”
• Weight 70.4
• BMI 23
• Body Fat % 16.3

• Working at home
• My wife is out on Tuesday and Wednesday

• Not for me but yes for my wife.

• Not very well plus by weight has crept up 70.4 kg so needs to drop back down
• Fast 3 days this week. Monday, Wednesday and Friday
• On those days I will have porridge, fibre bar and banana

• Non - Fasting Meals
• Tuesday Lunch - Avocado Salad
• Tuesday Evening - Bacon Medallion Patsa
• Thursday Lunch - Prawn and Egg
• Thursday Evening - Chilli
• Saturday Lunch - Smoked Salmon and Scrambled Egg Wrap
• Saturday Evening - Gammon and Sweet Potato Fries
• Sunday Lunch - Prawn and Egg Wrap
• Sunday Evening - Burgers

• Check NutriCheck App
• Not too much salt so not too much bacon or fish
• Good fibre intake so may want to add carrots for example
• May want to add something to burgers on Sunday.

• Prawn and Egg Wrap

• Gin at weekend
• Cornetto
• Mini Biscuits

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com or ben@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

• Last week I went into the three levels and the core details of what fasting and non-fasting days looked like.
• This week I wanted to get into the nitty gritty of the routines that I want you to get into and that will help you get to where you want to be.

Weight

• Lets discuss the first elephant in the room.
• I don’t like other programmes discussing it in front of everyone.
• The only person that needs to know what it is. Is you
• I am more than happy if you want to discuss it with me but please know that it will go no further.
• Be careful who you discuss it with
• One of the times you know you have a weight problem is when you don’t weigh your self
• I did this for a long time.
• With this programme need to weigh yourself every week on a day at roughly the same time of the day. I would suggest the morning.
• I do mine on a Saturday.
• I would strong suggest that you only weigh yourself once a week
• If you want to weight more then do this in the first level. Once you at level two only once per week
• Up or down this is a good measure
• To help you I am going to bring back the weekly review so you will know my stats
• My weight currently is 69.5kg (153lbs or 10.94 stone)

Measurements

Measure your girth

• Wrap a tape measure around your middle where your belly button is located. Don’t hold your belly in.
• Mine is 99cm. More than it should be but a lot of excess skin due to being overweight for so many years
• Write this measurement down each week.

BMI / Body Fat %

• The easiest way to get this information is to get scales which tell you this.
• Mine is 22.7 and 16.2%
• You can work out BMI by using various online calculators

Weekly Stats

• Ensure that you note down each week
• Weight
• Girth Size
• BMI
• Body Fat %
• Have a weekly review and note down what has gone well and what you would like to improve

Plan Your Week

• Decide on the best time for your to plan your weeks worth of meals
• At the same time put together a shopping list
• Don’t forget to include a few treats
• Remember that one day a week you can go up to 3500 calories

Recipes

• Build up a portfolio of staple recipes
• Some will work all year round. We like for example having panninis with smashed avocado with Marscarpone and bacon or smoked salmon.
• Some will work in the winter for example rice and chilli
• Think of some special recipes for the weekend
• Gradually build on those

Treats

• Think about small treats you can have on non-fasting days
• Try and think of small but delicious
• Small packets of crisps
• Small biscuits
• Small chocolate bars
• Level 1 and 2 don’t worry when you have them
• Level 3 try to limit to once of twice in the week

Nutrition

• Around level 3 really start to monitor nutrition
• Easier in an app
• Try to improve how you eat
• Find veg you like an add that into your favourite meals

Buddy Up

• Much easier to lose weight if you have someone to talk to
• Happy if people get in touch to try and buddy people...

• Thank you for joining me
• Thank you very much to Judy for getting in touch. I apologise that I did not see your message until last week.
• The branding change is starting to take shape. I am hoping to have something to share with you very soon.

Overview

• Today’s episode is an overview as to how the new programme will look.
• The plan is primarily designed for people like me who have a fat person on the inside, who you can let out once a week, but still feel that you are not being punished for being overweight and you can at last eat normally.
• If you are not a foodie then this will still work for you but the emphasis will be on those who enjoy their food but have found no other diet works for them.
• It will still take its roots from Michael Moseley’s original programme but I have added some simple tweaks to make it better in my opinion
• The key difference between this and other diets we are not looking at this as a diet but a change of diet
• That is why diet does not feature in the name.

For The Long Term

• It is a plan to keep you fit, healthy and in the best possible shape to take on nasty diseases like Covid, Cancer and flu.
• It is a plan that recognises that some weeks you will not miss a fast but you may exceed your calories
• Life needs to happen and this is a plan not a diet so it is not meant to restrict you
• That being said if you continue to exceed your calories the plan won’t work !!!
• I want to make it as simple to follow as possible

Three levels

• First level → decide whether this kind of programmme is for you
• Second level → more advanced techniques and you are really starting to make the commitment for your health to the long term
• Third Level → even more advanced techniques and moving to a much better more balanced diet. Long term thinking
• All levels work will the standard 2000 / 2500 calories dependent on whether you are female / male for non-fast days
• On fast days 500 / 600 calories → female / male
• Optional once a week increase to 3500 calories

Level 1 - 3 months.

• Must stay just on 5:2.
• Idea that you are trialling whole program and gives you an idea whether it is for you or not.
• Need to stick to calories but eat what you like don’t worry about nutrition. Yes I am saying ok to frozen pizzas etc
• You should see your weight starting to drop but if you plateau need to stick to this regime

Level 2 - 3 - 6 months

• 3 month duration like level 1
• You are really starting to make the commitment that this change is permanent
• You start to look at and understand your nutrition and reduce down your need for frozen pizzas for example but still have them once in a while
• If hit plateau can use 4:3 method of fasting. Do not do any other type of fasting e.g. alternate day fasting
• Try and increase fibre intake

Level 3 - rest of life

• Depending on your weight will depend on how long your initial journey takes to get to your goal weight
• You may already be there by the time you get to this point you may not
• You may want to now go 4:3 until you get to the weight you want to get to
• Alternate day fasting for no more than a month is ok.
• You should be cutting out the need for your frozen pizzas at all in the next 6 months
• You should be planning your meals and looking at what you can do to make sure your nutrition is improving.
• I am going to start sharing some of the meals I do over Instagram very...

• Thank you for joining me
• I have another podcast ginignite
• It does not get the amount of downloads that this podcast gets yet
• My community is really communicative. 
• Since starting this podcast no one has reached out. That’s right no one. Why don’t you be the first even if it is just to say hi 

It’s just a diet

• Everyone is entitled to their opinion
• People → Lose weight → Gain weight → IF
• Change it around. IF is a change of diet

Find what is good for you

• Eat more and drink more at the weekend so I fast twice a week and don’t eat lunch one a week
• I have been enjoying a bit too much and I think I need to dial it back a bit. I know that I will be able to get below my goal weight.

You can feel it

• I can feel when body is burning fat because I start to feel hungry
• I feel much better when I get up in the mornings
• I don’t crave food all day but I know I am fasting

Since November / Febuary

• Kept weight off
• Longest time
• Started to let go a bit so reigning back in
• Don’t feel restricted

Keep motivated

• Mental toughness
• Hard but will to lose weight and have the health benefits
• You can have it tomorrow.

New Approach

• Next week I am going to launch my take on 5:2 and how to approach it to keep motivated.
• Keep going

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com or ben@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thank you for joining me
• What ways would you like me to reach out to you ?
• What idea do you have for the podcast that I have maybe missed ?

Traditional way

• A nutritionist will tell you to have 50% of your plate fruit / veg, 25% whole grains and 25% protein
• Have smaller amount of nuts / fish / meat and greater amount of veg
• Does not really work
• Episode find ways round that

Pimp up your salad

• Make it into a main meal by adding protein
• Add balsamic vinegar / parmesan / olive oil

Find veg you like

• I like mushrooms. You can add these to anything to bulk it out and add more veg.
• Recently I have re-discovered sweetcorn and peppers. Really add a lot of of taste and bulk out a meal.
• Cauliflower rice. Not good for taste but does bulk out a meal like for example bolognese.

Sneek it into meals

• I make a dish with onions, bacon medallions or walnut, passata and marscapone. This is served with a bit of pasta.
• Really nice but add in 3 peppers and sweetcorn.
• Big meal and really nice and decadent
• Hardly any extra calories but massive amount of difference to veg intake

Chop it up and freeze it to save time

• Don’t have time to chop right now when come in from work
• Why not freeze the veg.
• Cut it when works for you or buy ready prepared

Take some snacks and add additional items

• Great thing about eating on non-fasting day the amount of calories you get
• What about taking some dishes and pimping them up
• Like raw carrot but a bit boring sometimes. Add humous

Summary

• Traditional Way
• Pimp Up Salad
• Find veg like and sneak it into meals
• Chop up and freeze
• Take some snack and add additional items

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Apps

• Good apps and bad apps
• Pain to note down what you eat
• Can have real benefits
• Track weight
• Track calories
• Track nutrition
• Track Exercise

What to look for ?

• Use variety. Fitbit, My Fitness Pal
• Work but not easy to enter
• Calorie Counter scan barcode or look up
• Track full calories and nutrition
• Easy to see calorie information for that day + exercise
• Nutrition for day / week / month
• Ideally incorporates 5:2
• Tracks weight

Weight

• Tracks progress
• Where you are relating to goal
• Historical data

Daily entry

• Breakfast, lunch, dinner and snacks
• Favourite
• Meals
• Barcode
• Drinks
• Copy data to other days
• See daily summary / including exercise
• What if scenarios
• Banana example

Nutrition

• See nutrition for day
• Breakdown into key areas e.g.
• Calories
• Fat
• Sat Fat
• Carbs
• Sugar
• Fibre
• Protein
• Salt
• View by week / 4 weeks

Integrations → Exercise

• Health
• Fitness App e.g. Fitbit

Summary

• Got to be easy to enter data
• More data on app the better
• Track and record progress e.g. weight
• Look at nutrition. Decide on whether you want to to cut something out.

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Overview

• Hard episode
• Respected Michael Mosley
• Sometime broadcasters over health professional.

Programme UK Lose a Stone in 21 Days 

• Essentially he is encouraging obese people to lose a stone in 21 days by eating 800 calories everyday
• This is not what fasting is all about
• Fasting for me is having 2 days of difficulty and 5 days of niceness !!!

Over next few weeks

• Branding will be changing
• Going back to basics
• Stopping any links to the fasting diet

Fasting

• 2 days - 500 / 600 calories
• 5 days - 2000 / 2500 calories
• Can extend after few weeks to 3 days 4:3
• If hit a plateau may want to do alternate day fasting
• DO NOT FAST EVERY DAY

Reasons

• 2 days a week is manageable
• Avoid consecutive days
• Have it tomorrow
• Long term → Change of diet not going on a diet

Support

• I am here to support you long term
• Please get in touch

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Spoiler Alert

• Only really works if you want to lose weight
• Or you have been a bit naughty at the weekend.

2 Day Fasting Stays the Same

• 500 / 600 Cals
• 2 days a week
• 36 hours
• Try and leave as much time in between as possible
• For females generally I would suggest trying to eat at beginning of day and end of day
• For males if you can 12 / 24
• Monday & Wednesday fasting days
• Friday additional weight loss day (see below)

Additional Weight Loss Day

• Increase your calories to 800 - 1000
• Miss out lunch
• Examples Porridge and Fruit and Fibre bar
• Evening Prawn Stir Fry with Edamame beans, sweetcorn, pepper and onions.
• Add hoisin sauce afterward
• Serve with noodles. Pack of three strips. Only use one.
• Running for about 2 weeks
• My wife seen really good weight loss. I have maintained weight but have had a couple of busy weekends.

Tweeks

• Have you got any tweaks ?

Hydrate

• Really important to hydrate
• Prevents fatigue
• Gives your body time. to repair
• Keeps you fuller for longer

Breakfast

• Get that coffee or tea in as well
• Make sure that you try and eat slow releasing carbs in morning
• Better to miss lunch rather than this

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

How Intermittent Fasting Works

• Reduced Insulin Levels → Fat Burning
• Human Growth Hormone (HGH) → Up 5x Aid Fat Loss / Muscle Gain
• Norepinephrine (noradrenaline) → Sent to fat cells ->Body Fat → Free Fatty Acids → Burn for Energy

Deciding on your exercise level

• Weight and Energy Levels
• Exercise Regime

What type of exercise ?

• Walking
• Yoga / Tai Chi
• CV = Cardio Vascular
• CV Equipment
• CV Body Pump / Body Combat
• CV Peleton
• Mountain Biking / Treking
• Jogging

Water

• Make sure you have plenty of water especially if doing CV

Extra Energy

• Normally might consume energy bars or extra to eat to replace energy. Can’t do that
• Build up slowly

Exercise = Prizes

• Lose weight more quickly
• Hard exercise more energy burned
• Don’t do it if you have a medical condition consult doctor first

Summary

• How intermittent fasting works
• Exercise Level
• Exercise Types
• Water
• Extra Energy
• Exercise = Prizes

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Why ?

• Better for you
• Know what is in your food
• More likely to challenge yourself to get better

How ?

• Slimming world
• All about:-
• Planning
• Utilising ingredients
• Frozen Items e.g. onions
• Additional condiments e.g. marscarpone
• Using Water

Planning

• Plan your week
• Shopping list

Utilise Ingredients

• Two meals the same
• Find ingredients work for you peppers and sweetcorn
• Think about dates

Frozen items

• Stop you cooking → Chopping onions
• Cauliflower rice
• Bagels
• Bread

Additional condiments

• Herbs and spices
• Coconut milk
• Passata
• Marscarpone / Creme Fraiche

Use water

• Cook out you onions.
• Brown add water
• Frozen dry out add water
• Sauce frozen add water

Rewarding

• Surprise how and what you can have within your calories
• Start to challenge yourself with getting more veg and fibre into your diet
• Feel much better health wise and mentally because new food trying

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Why are you fasting ?

• Either lose weight or health benefits

Is fasting right for you ?

• Difficult in social situations on fasting days
• Socially unacceptable for example I went to London with a relative who did not get that I was not eating.
• Limited access to water
• Calorie controlled diet
• Off the waggon approach

How to handle fasting days ?

• Be upfront and communicate with everyone you come into contact with during the day
• Plenty of water
• Have hot drinks e.g. black coffee and tea without milk

How to handle rogue non-fasting days ?

• You have to live life
• Sometimes you have to accept that you are going to go over your calories
• Try to limit it as much as possible
• Christmas really hard

Stopped fasting completely

• Weight piling back on
• Feel lethargic
• Get back on the horse and start again
• Go 4:3 for a while to try and get you back on track.
• I experienced at Christmas time
• Easy to get into bad habits
• Comes down to mental toughness
• Do it for long enough / get to goal weight becomes second nature.

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Hard at the moment in the current circumstances especially if you have had to lockdown again

Fasting

• You only have to fast 2 - 3 times per week
• Focus on getting through that time
• Big motivation you can have it tomorrow
• Occupy your mind
• Do those jobs you have been putting off
• Exercise
• Don’t break fast unless ill
• Hot drinks help

Non-Fasting

• Really enjoy your food
• Eat food slowly
• Savour your food
• Eat what you have craved.
• Don’t deny yourself
• Go over your calories on one day a week

Mental Toughness

• Can’t learn have to experience
• Coach point of view you find way through it
• Finding coping mechanisms
• After nearly a year still find hunger a problem.
• Hot drinks help
• Condition your mind not to think about food
• Eventually you can zone out

Happy Fasting

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Welcome back
• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Meal Planning

• Sounds boring
• It is
• Feel like mountain
• It does
• So does fasting

Story

• Last year I was fed up -> Traditional weight loss
• Fasting worked and lost weight -> introduced some bad foods and not much veg
• Achieve primary goal in November last year 85kg to 70kg (33lbs)
• Mission in December 6kg
• Since February around 69-71kg

Plan = Not Bored

• Plan required plus could use weekly plan to look at what is required the next week
• As you get better you want to eat more healthily
• If you plateau one of the options is to increase fibre
• Key to planning is not making it complicated

How does it work ?

• When do you shop ?
• Divide weekly / monthly ?
• Day before work out what your plan is for the week
• Start with known menus first
• Try to build out at least one new menu a week
• Try and think more healthy e.g. adding lots of veg to your meals

Examples

• Used to have a lot of pasta with tomato sauce made with passata, onions, bacon and mushrooms
• Instead now have onions, bacon medallions, peppers (3), passata much smaller amount about 160ml and creme fraiche 
• Home made bolognaise sauce with mince, onions and passata but bulked out with cauliflower rice and mushrooms. 500g of mince makes 12 portions instead of 4-6.
• Quite bitter so add fajita mix to it a bit of mascarpone makes the perfect sauce for tacos
• Or add home made chilli herb mixture, marscarpone, extra peppers and rice and make instant chilli

Flexibility

• If you can have a 2 week plan
• Be flexible. Plans change
• Try to have at least one or two meals that are either directly from the larder or freezer
• Think of what you are having on every day including fasting days
• Create your shopping list based on this plan

Most Important

• Review your plan
• What worked ? 
• What did not work ?
• Amend menus for next week
• Plan for the next week
• Repeat

Healthy

• I used to have frozen pizzas
• Just got into having lots of veg and fibre bar to make sure having enough fibre
• Health breeds healthy
• Work out for your life.
• I fast twice a week instead of once so I can be more free to do what I want

Summing Up

• I hope that has helped you
• Please get in touch if you have some interesting tactics that you have tried

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or

• Welcome back
• I would like to put out two requests this week if I may be so old.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

What is a Plateau ?

• Essentially following the fast diet and doing everything right.
• Prolonged period of time of more than 3 weeks with no weight loss

1. Are you doing it right

• 500 / 600 cals
• 2000 / 2500 cals
• Only going over on one day
• Eating the right things ?
• Plenty of fruit and veg ?
• Weighing once per week

2. Established you are doing right but you have hit a plateau.

• Don’t panic
• First few weeks body needs to change
• See how you do for another week
• Where are you in your cycle ?
• Have you hit the menopause ?
• Are you getting enough fibre

3. Tactics

• Increase your fibre
• Eat good food / plan your meals.
• Talking about that next week
• Go 4:3
• Go alternate day
• Exercise more especially fasting days
• Patience
• Record what you eat

Summing Up

• I hope that has helped you
• Please get in touch if you have some interesting tactics that you have tried

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thanks very much for those of you who are still listening even after a 4 month break it is very much appreciated
• As per the last episode I am going to try and make the main segment of the show no more than 10 minutes

• Coronavirus has been an absolute world changer
• Economies have gone into meltdown
• Many people working from home
• Incredible change that is unprecedented
• Bad news = bad habits
• Well my friends times are changing and it's time for tough love

1. Plan your meals

• Every week sit down to plan meals
• After a few weeks → Start repeating
• Lookout and note down meals worked or not
• Able to shop smarter and prepare list
• Expand your repertoire

2. Count your calories

• Use an app
• I use Calorie Counter app from Nutratech Ltd
• Keep it up each day
• Try and plan ahead
• Remember 500 / 600 calories for fasting days
• 2000 / 2500 cals for non-fasting days

3. Exercise

• Start some exercise that you did before lockdown
• If you can’t think of anything then start a walk
• Try and do 30 mins every day
• Build up from there

4. Routine

• Fast 2 times per week
• Stop at correct time pre-fast to make sure you have the full 36 hours
• Try and consume the right amount of calories
• Remember you can always have it tomorrow
• Try and find filling food (add extra veg) to stop snacking in between meals
• Takes time but routine will build into habit
• Mental Strength

5. Rewards and trigger points

• Keep all takeaway menus out of harms way
• Start with a takeaway type item in your freezer for me it was pizzas
• Rewards yourself at the weekend and allow yourself to go up to 1000 calories over
• Get ready for another week
• It will be worth it

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

Main Topic

• Quick episode
• Just to say I am back after 4 months away
• Ready to motivate you through your fasting
• I would love to hear from you. (See Contact Me section below)
• Show changing structure
• Limit main segment to 10 minutes
• Much more about what you want from the show
• Also I have spoken to lots of people who have run into issues so we will be discussing those
• No more weekly review covering me because no one wants to know that I have not lost any weight !!!
• I will also be concentrating on some meals that I have found work really well.

Contact Me

Instagram

@fasting.pod

E-Mail

To get in touch - podcast@ben-hampson.com

For podcast ideas - podcast.ideas@ben-hampson.com

• Announcement
  • The Fasting Pod podcast is on hold for a while
  • You can still contact me for questions 
    • ben@tdpod.com
    • fasting.pod on Instagram
    
    
  
  
• Weekly Review
  • At goal weight 69.9kg
  • Back to 5:2 and heart rate same as last week
  
  
• Top 10 tips to improve your fasting
  • 1. Menu - write down your menu for the week
  • 2. Evaluation - work out what went right / what went wrong / what needs to go from the menu from last week
  • 3. Plan your week - work out where you are in the week i.e. at home or out and how much time you have and plan your menu. Include some items from last week and one dish
  • 4. Write your list - get the ingredients and the other items you need for shopping
  • 5. Work out where to shop - optional step. Take your list and work out which supermarkets have the best bargains
  • 6. Shopping - always check new ingredients for calorific values as well as nutritional values
  • 7. Review each meal - make a note after each meal how long it took to prepare, how tasty it was and whether it was truly worth the calories
  • 8. Repeat steps 1 to 7
  • 9. Efficiency - this process becomes automatic very quickly, you always know where you are with food and have the right things in the fridge. If you follow step 5 you might even save money !!!
  • 10. Change your method - alternate between 6:1, 5:2, 4:3 or alternate day fasting depending on how heavy your week is. If you have to change your fasting days
  
  
• Good luck with your fasting
  • I will be back soon
  • Happy fasting
  
  

• Weekly Review
  • How are you doing with your weekly review ? Want to discuss. Get in touch ben@tdpod.com or fasting.pod on instagram
  • Down to 70.7kg and resting heart rate 60bpm
  • Grapefruit juice is the best thing ever. Keeping me warm
  
  
• Top 10 reason to buy a fitness monitor
  • 1. Automatic - fitness monitor will monitor all your stats automatically and synchronise with an app
  • 2. Consistency - consistent logging of the same data e.g. steps, distance, heart rate, sleep
  • 3. Track Progress - record activity on daily / weekly / monthly and work out key stats e.g. resting heart rate or sleep score
  • 4. Monitoring Health - constantly try and improve on your previous data
  • 5. Abnormal Behaviour - when you understand what normal is you recognise what abnormal is and you can take corrective action.
  • 6. Monitor Your Diet - monitor your calories in and what you have eaten.
  • 7. Weight Loss - monitor your weight to make sure that you are going in the right direction
  • 8. Stay Motivated - seeing your weight loss going down and your exercise improving gets you motivated to do more
  • 9. Accountability - by using community features you can share some of your data with friends and be accountable
  • 10. Build Better Habits - just by monitoring you improve naturally to build better habits.
  
  
• What do I use
  • Fitbit Charge 2 and Charge 3
  • Apple Watch 5
  • Suggestions
    • Budget Conscious - Fitbit Charge 3
    • Entry Level Smart Watch - Apple Watch 3
    • Best Smart Watch but at a price - Apple Watch 5
    
    
  • If you are interested please go to https://www.tdpod.com/Resources
  • Please note that the links are affiliate links. If you choose to buy following those links I will receive a small commission. This is at no cost to you.
  
  
• Next week part 3 of food for fasting mini series

• Get in touch
  • ben@tdpod.com
  • fasting.pod on Instagram
  
  
• Weekly Review
  • Weight 71.4 so down 500g (1 pound). Mainly due to lack of exercise.
  • Grapefruit juice good for warmth !!
  • Smoked salmon, kale and 2 poached eggs excellent choice for a fast meal
  
  
• Foods to eat on a non-fasting day
  • Foods you have promised yourself on a fast day
  • Vegetables rather than treats
    • Try wherever possible to add vegetables rather than treats. Not when you first start but as you get into things. 
    • Vegetables with higher calories
      • Avocados - great with balsamic vinegar or some grated parmesan
      • Parsnip - great roasted. Just par-boil them for 3 minutes and then add spray oil
      • Kale - My staple go to. Great with smoked salmon and poached eggs on a fast day. Always steam. Also great in smoothies
      • Peas - I am not a lover of peas not because I don’t like the taste but because they annoy me. These are great because they have a high calorific value. Steam them
      • Beet - goats cheese and citrus salad, beetroot risotto
      • Artichoke - Just eat them on their own. Chargrilled with lemon, artichoke salad, red onion and rosemary risotto
      • Brussels Sprout - with bacon and chestnuts, with pistachio and pomegranate, creamed with chestnuts
      • Dandelion - warm potato salad with shallot dressing
      • Crosne - with halibut
      • I try and do this during the week and let chocolate and alcohol in at the weekend !!
      
      
    
    
  • Always fully stock the freezer
    • Plan for at least 2 meals a week from the freezer
    • If you have had a hard day at work always have an easy fix in the freezer. No fix = takeaway = disaster
    • Plan what you like and works you
    • Buy on a monthly basis
    
    
  • Fridge Staples
    • Natural yoghurt - with jam or honey
    • Marscarpone - This is my go to item if I want to spruce up a basic bolognese sauce, as an accompaniment with strawberries or just add to some shallots and prawns for a lovely pasta, decadent sauce
    • Almond milk - with oats and honey or jam for great porridge
    • Jam
    • Stock of eggs
    
    
  • Stock up your cupboards
    • Risotto rice and rice packets
    • Pasta
    • Herbs and spices - Cajun etc
    • Honey
    • Tomato ketchup and brown sauce
    • Spray oil
    
    
  
  
• Next week we are going to look at fitness bands

• Mini series - Food for fasting
  • Top 10 foods / food types for a fasting day
  • Non-fasting days
  • Menu Planning and Shopping
  • Evaluation
  
  
• Weekly Review
  • How are you doing with your reviews ? Would love to hear from you ben@tdpod.com or https://www.instagram.com/fasting.pod/
  • What is difficult and what do you need help with ?
  
  
• Overview - Top 10 foods / food types for a fasting day
  • Have foods with low GI value because they are slowly digested and absorbed and cause a slower and smaller rise in blood sugar levels
  • Have lots of vegetables as they fill you up.
  • Steam vegetables rather than boiling
  • Try and have some fat but low fat
  • Add lots of herbs and spices
  
  
• Top 10 foods / food types for a fasting day
  • 10. Nuts - almonds, cashews - careful as they are high calorie
  • 9. Fruit - strawberries, apples, oranges, grapes, bananas, grapefruit, water melon, blueberries for antioxidants - careful as they are also high calorie. 
  • 8. Fish - Salmon (try with water and parcel in silver foil in the oven or coat with pesto and put in the over), smoked salmon (great with a poached egg), tuna, smoked haddock (with poached egg and spinach), grilled kipper - Really good source of protein
  • 7. lentils, chickpeas (houmous), baked beans, butter beans, kidney beans (add passata, mushroom garlic, chilli and cumin and make a lovely vegetarian chilli ) Edamame beans, cannellini beans (try with tuna cherry tomatoes baby leaf spinach and topped with balsamic vinegar) - good source of dietary fibre and protein
  • 6. Soup - Make your own (ideally vegetable for maximum taste and minimum calories) or tinned soup. I can recommend Heinz soups. They are around 200 - 250 calories - Really good to eat as help you feel full and warm surprising hunger
  • 5. Quinoa (with prawns and avocado for a lovely salad), barley, pearl couscous, buckwheat (pancakes !!), semolina, bulgar - high in protein
  • 4. Dairy - yoghurt (with strawberries and honey), cottage cheese (with fig and pear), milk (be careful as this has high calories) - high in protein, calcium and vitamins
  • 3. Eggs ( I know dairy but so versatile get their own place on the list !!!) - boiled (with ham and tangerine), poached (with grilled tomato), scrambled (with smoked salmon), frittata (with mushrooms) - high quality protein
  • 2. Vegetables - broccoli, carrots, kale, spinach, chard, cabbage (lovely with a small amount of bacon or mushrooms and spices), mushrooms (used instead of minced beef) - good source of fibre and really fill you up
  • 1. Oats (porridge and overnight oats) - Nutritious, Slow releasing energy, Rich in antioxidants, Reducing LDL and cholesterol in general, Improve blood sugar control and skin care
  
  
• Next week what to have on fast days, planning for takeaway avoidance and stocking your freezer and cupboards
• Happy fasting

• Weekly Review
  • Went from 76.2 to 73.1 in 3 days !!!
  • Learning curve = Weigh weekly on the same day in the same place and roughly the same time !!!
  
  
•  5 reasons why you should walk
  • 1. Sitting - silent killer - may be causing cancer, diabetes and increased risk of heart disease according to research
  • 2. Build Stamina and improve balance
  • 3. Burn Calories - not the same as heavy exercise but makes your tummy rumble on a fast day and burns fat !!
  • 4. Healthy Heart - elevating your heart rate above normal
  • 5. Challenge yourself - try and beat what you recorded previous week or walk further / more time
  
  
• 5 reasons to motivate you to walk
  • 1. Four legged friend - get a dog if you have time for them. It is the best motivator !! You are accountable to someone else !!!
  • 2. Goal - find a reason to walk to somewhere like a village pub / cafe / restaurant ( not on fast day !!)
  • 3. Record your progress to encourage improvement and as you lose the weight it will get easierr
  • 4. Quicker to lose weight / encouragement to try something else - all additional exercise encourages more fat burn so better weight loss. Also may encourage you to try other things due to confidence and much fitter
  • 5 Good pair of shoes / socks - Look after your feet. Worth investing in good walking shoe / trainer and socks. Look at sock recommendation in https://www.tdpod.com/Resources
  
  
• How to go about it
  • If unsure whether your are able to ask a medical professional
  • Start small and build up 1 minute every other day to 30 minutes
  • Try 30 minutes for a few weeks / months
  • Try and build up to 45 minutes when you are confident
  • Try to do this daily
  • If you go out in the wet invest in a good, waterproof coat !!
  
  
• Ideas for new episodes / anything you would like to know
  • E-mail me at ben@tdpod.com or fasting.pod on instagram
  
  
• Next week
  • Looking at how to approach your fast days and non-fast days regarding menus and food
  
  
• May the fast be with you !!! 

• Secret Mission
  • I decided that over the festive season I would finally be a crash dummy !!!
  • I put on 7.2kg or 16 pounds so that I could understand how I felt about fasting after my normal festive season extended eating
  • The answer is I am looking forward to it !!
  
  
• 10 Reasons To Fast For 2020
  • 1. Much Easier Than Other Diets - you only have to fast 2 out 7 days and whilst it is initially hard you soon get used to it
  • 2. Improving your will power - each successful fast improves your will power
  • 3. Keeps you busy - prevent thinking about fasting and hunger. Get that project done that you have been meaning to do for ages !!
  • 4. Make Friends / Joining A Community - share your ideas / ask questions and make you accountable to stay on track
  • 5. Losing Weight - burns body fat, weight loss and increased stability
  • 6. Improve Your Health - Reduce insulin to reduce chance of type 2 diabetes or reverse type 2 diabetes diagnosis as well as an effective way to reduce oxidative stress and inflammation of the body, improving heart health, as an aid to prevent cancer, improving brain health and ultimately extending your lifespan.
  • 7. Cost - Eat less 75% less calories on 2 days saving money as well as better planning which means less food waste and eating from the freezer means less food waste as well as flexibility
  • 8. Think Clearer and More Energy - prevent lethargy and going to sleep in the afternoon. Get more energy from fasting.
  • 9. Taste - able to eat the full fat version of foods which is just pure joy
  • 10. Long Term - change of diet rather than going on a die
  
  
• Next week I will be looking at walking as an activity to aid fasting and your general health
• The rest of January and February will be focussed and giving you ideas of what to eat on fasting and non-fasting day
• May the fast be with you

• Weekly Review
  • Have you done your weekly review ?
  • Get in touch ben@tdpod.com
  
  
• 5 Reasons Why
  • Cost  - if you buy the right amount of food this saves you money
  • Minimise food waste by not buying too much - if you buy the right items with the right dates for your plan then you minimise the need to get rid of food not eaten
  • Nutrition - taking time out to plan means that you can really think about the impact of certain menus on your health and you are much more focussed
  • Forgotten Ingredients - There is nothing worse that looking forward all day to a really nice meal, especially if you have been fasting, to find you have forgotten that key ingredient you needed
  • Flexibility - Having a plan means that you can be flexible if your plans change. You can swap from a day when you were intending to cook to a day where you want much of an easier to prepare meal or vice versa
  
  
• When to plan ?
  • Plan before you go shopping
  
  
• How to plan ?
  • Plan your menus first. Only do fast days if this seems to daunting at first
  • Consider when you are in and out during the week and whether the meal should be quick or not
  • As a general rule of thumb I would try not to plan too many overcomplicated recipes in the week
  
  
• Identify ingredients
  • Go through each of your menus and get the ingredients
  • Work out which ones you already have whether or not in the freezer, store cupboard or fridge
  • Write a list of required ingredients
  • Go to the shops and get
  
  
• Other planning activity
  • Monthly Shop - go and get your freezer and dried food stocks once a month. It will give you a clear understanding as to what you get through in a month and also what you can improve in the future.
  • Batch Cook - make a few portions of the same thing and freeze them.
  
  
• Get in touch
  • Get in touch ben@tdpod.com
  
  

When I started fasting I sometimes wanted someone to tell me that I could finish that particular day as I thought that I would not make it.

This is the episode where I do exactly that for you.

Happy Fasting !!!

• Approach to the Festive Season
  • Have fun
  • Think about what you eat
  • If you have not started fasting start on 2nd January 2020 !!!
  •  If you have started fast when you can. Prepare yourself for January fasting !!!
  
  
• 5 Reasons to not monitor
  • No Time - make time
  • Blissful Ignorance - don’t put off weighing yourself. Start monitoring and dealing with your weight.
  • Too Complicated - find the right workflow to simplify the monitoring of your calories and weight. It might be an app, spreadsheet or pen and paper.
  • I don’t want to change the way I eat - that will make you happy in the short term but think instead how you can jazz up your existing foods or try new ones !!!
  • Sleep difficulties - there may be a short term period where things get worse. Many people have reported sleeping much better when starting to fast
  
  
• Why should we monitor ?
  • What gets measure gets managed
  • Progress -Tracking your progress will motivate you forward or give you an indicator if there is a bump in the road
  • Accountability - make your actions accountable to you and if you feel confident enough tell another person. If not you are more than welcome to send me an e-mail to ben@tdpod.com if you want to share.
  
  
• What should we monitor ?
  • Weight -Each week on a day of your choosing weigh yourself. Ideally get scales which also tell you your body fat% and BMI. See the resources section https://www.tdpod.com/Resources
  • Belly - optionally each week standing shoulder width apart measure around your belly from the belly button around. Keep the measuring tape as straight as you can and ensure that you are not allowing any skin to get depressed
  • Calories In - Accurate measure of the calories for any time you eat or drink during the day. Ideally also monitor your Fat intake including saturated fats, protein, carbohydrates including sugar and salt
  • Water Consumption - Monitor your water consumption each day and try and get to the point where you just drink it without thinking about it
  • Fitness Band - Get a fitness band to help you with other stats. It should measure heart rate and resting  heart rate, sleep quality, exercise, steps, floors, stand and move / active minutes
  • Blood Pressure Monitor - Get a blood pressure monitor. See more details on the resources page  https://www.tdpod.com/Resources
  
  
• Weekly Review
  • I don’t take enough time to do a weekly review
  • So I am going to make myself accountable to you that each week I will review starting from next week
  • Why don’t you commit to a weekly review and why not share that with someone
  • If you want that someone to be me I am more than happy for you to send an e-mail to ben@tdpod.com
  
  

• Tip 1 - Drink lots of water
  • The rationale behind more water is that you normally receive a lot of this through the food that you eat which you are not eating because you are fasting
  • Think about how you drink your water and your motivation
  • Chilly’s water bottles are a good motivator made from stainless steel, with great designs and great feel. Go to the resources section to see more https://www.tdpod.com/Resources
  • I find water makes you less hungry
  
  
• Tip 2 - Don’t Over Commit
  • Think about fasting in the short term initially. Concentrate on getting through your two fast days every week
  • Stick to your calories allocated each day and eat what feels comfortable. 
  
  
• Tip 3 - Busy, Busy, Busy
  • Try not to fast on a day where you are not busy
  • Try to keep busy by doing those tasks you keep putting off or that no one wants to do. Who knew that not only do you get the chance to lose weight and gain many health benefits that you can also get recognised at home or work for going the extra mile !!!
  
  
• Tip 4 - Track your progression
  • It is really important to monitor your progress
  • Weigh yourself and measure your waist each week
  
  
• Tip 5 - Understand your triggers
  • Think about what makes you hungry
  • This could be smells or association such as a bakery you walk past each day
  • Work out what triggers you and how to avoid it
  
  
• Tip 6 - Tea / Coffee and other hot drinks
  • Tea and coffee is good without milk and you can have as many as you like
  • Camelia’s Tea House is located at https://www.camelliasteahouse.com
  • South Lodge Hotel is located at https://www.exclusive.co.uk/south-lodge
  
  
• Tip 7 - Quieten your mind / give yourself permission to relax
  • Different people relax in different ways
  • Find your way but try to make sure that you don’t associate food with it
  • Amy Landino https://amylandino.com/why-i-write-every-morning/
  
  
• Tip 8 - Find a fasting buddy or community !!!
  • Get a fasting buddy
  • Fast 5:2 Community https://thefastdiet.co.uk/forums/
  
  
• Tip 9 - Reward yourself / take stock
  • Reward yourself for a short term goal that is 2 or 3 weeks away
  • Take stock and look back at what you have achieved on a regular basis
  
  
• Tip 10 - You Can Eat It Tomorrow
  • Thank you Mimi Spencer - co-author of the The Fasting 5:2 Diet for this top tip. 
  • I can’t tell you how many times I have come close to breaking the fast and I just think about this and everything is ok
  
  

• In this episode we go through a detailed overview of how to 5:2
  • Who can fast
  • Over committing !!
  • The nitty gritty of the diet
  • Monitoring
  
  
• Who can fast ? Fasting diets are not recommended for the following:-
  • People who are underweight or have an eating disorder
  • Children (under 18 years old)
  • Type 1 diabetics and diabetics taking medication for their diabetes (other than Metformin)
  • Pregnant women or breast feeding mothers
  • People recovering from surgery
  • Those who are frail or have a significant underlying medical condition should speak to their doctor first, as they would before embarking on any weight-loss regime.
  • Those who are not sure about whether it may affect their prescribed medications should to speak to their doctor first.
  • People feeling unwell or have a fever
  • Those taking Warfarin should consult their doctor first as it may increase their INR.
  • People with a history of serious mental health problems.
  
  
• Don’t Over Commit
  • Concentrate on the basics
  • When I started the 5:2 diet I committed to fasting twice a week and watching my calories on the other days
  
  
• The Calorie Bit Again. The week is divided into two sections:-
  • 5 days of the week you eat 2000 calories for females or 2500 calories for males
  • 2 days a week you eat 500 calories for females or 600 calories for males
  
  
• How many days to fast ?
  • Initially I would stick with 2 days of fasting and 5 days of non-fasting
  • I would pick the same days in the week to fast
  
  
• When to have your meals on a fast day
  • Ideally you want to get three twelve hour periods where you are not eating food.
  
  
• Plan your meals in advance
  • At the very least plan out your fasting meals each week
  
  
• Should my meals be super healthy ?
  • Ideally you should try and be as healthy as you can be but don’t give yourself another reason to fail
  
  
• What to drink ?
  • If you can you are best to stick to water
  
  
• Breaking a fast
  • I would strongly encourage you to follow through on a fast day and not break a fast. If you do it once for the wrong reason it is going to set you up to fail.
  
  
• Is it hard ?
  • Initially it does seem to be hard
  • Like any habit it does take 2 or 3 weeks to make it feel normal
  
  
• Preventing Temptation
  • Remember one of the main mantra’s you can always have it tomorrow. Thanks very much Mimi Spencer (co-author) of the Fast Diet
  
  
• Basic Monitoring
  • Weight yourself once a week
  • Take body measurements. (I wish I had)
  • Monitor your calories each day. I would use an app to do this. See advanced monitoring.
  
  
• Advanced Monitoring
  • Get a fitness tracker and scales to help you
  • Go to https://www.tdpod.com/Resources for more details.
  
  

• A weekly motivational fasting podcast which aims to help you achieve your health goals whilst still giving you the ability to have your cake and eat it whilst losing weight
• This episode covers:-
  • Basic guide to what fasting is and whether it is right for you
  • Try to motivate you to take action even if it is to take the pre-fasting challenge or to actually spend the time to look into fasting
  • Explanation of how cake, dolphins  and oh me fit together
  
  
• Basic Guide To Fasting
  • Our bodies were designed for famine and feast. In times of feast the body builds up body fat and in times of fast the body uses the body fat to keep itself going
  • On the days you fast you emulate a famine and you lose body fat. 
  • This loss in body fast also means that you lose weight but also gives you whole load of free health benefits
    • Reducing insulin. This can help reverse a diabetes type 2 diagnosis or prevent it in the first place
    • It is also an effective way to reduce oxidative stress and inflammation of the body, improving heart health, as an aid to prevent cancer, improving brain health and ultimately extending your lifespan.
    
    
  
  
• The Fast 5:2 Diet http://www.thefastdiet.co.uk
  • 5 days a week have 2000 calories if you are female / 2500 calories if you are male
  • 2 days a week have 500 calories if you are female / 600 calories if you are male
  • It maybe daunting but that is what I am here for to help you through this https://www.tdpod.com
  
  
• The Fasting Podcast
  • New episode every Friday ready for the weekend !!!
  • If you have got any ideas then please e-mail me at podcast.ideas@tdpod.com
  
  
• How everything fits together
  • Cake - finding the right diet for you. I don't like being restricted and The Fasting 5:2 Diet is really good compromise. I have tried other diets but they have not worked for me and as soon as I get to goal weight I just end up putting on weight.
  • Dolphins - Dolphins are a really good role model and you never see an overweight one.
  • About me - I explain my story
  
  
• What have we learned today ?
  • I am a resource and so is the website https://www.tdpod.com
  • Fasting can be a little daunting but hopefully this podcast will make it easier
  • Fasting essentially means that two days a week you will eat 25% of your normal calories but it will aid you to lose weight and will give you a whole load of health benefits for free !!!
  • Still unsure. Why not try the pre-fasting challenge at https://www.tdpod.com
  • I hope you take action today and start fasting or the pre-fasting challenge
  • Happy Fasting !!!