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The Fasting Method PodcastAuthor: The Fasting Method
The Fasting Method Podcast is your source for the science of intermittent fasting, offering the best advice and most compelling insight on what it takes to lose the weight for good. Co-hosted by world-leading fasting experts, Megan Ramos and Terri Lance, Ph.D., each episode takes a deep dive on a range of hot topics, and answers listeners' questions about fasting. Language: en Genres: Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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No More Compensating: How to Start the New Year Without Regret
Episode 239
Tuesday, 6 January, 2026
A practical, mindset-focused conversation about starting the new year without punishment, panic, or regret. Episode #239 🎙️ What if the biggest mistake we make in January is starting from regret — and trying to "make up for" the holidays with extreme fasting? Megan Ramos and Dr. Terri Lance unpack why compensatory fasting and compensatory eating don't work, how regret undermines consistency, and why every decision is simply your next decision forward. Drawing on years of coaching experience, they outline how to ease back into fasting after the holidays, put weight gain into perspective, and build momentum without burnout or self-punishment. 👉 What you'll learn: Why starting from regret puts you at a disadvantage How compensatory fasting and compensatory eating backfire Why every choice is just your next decision — not a moral failure How to ease back into fasting after the holidays Why most holiday weight gain is water, not fat How to choose supportive fasting strategies in early January The difference between self-compassion and self-enabling How to create a steady, sustainable start to the new year Megan Ramos and Dr. Terri Lance kick off the new year by addressing one of the most common January traps: compensating. They explain why regret-driven fasting fails, how to reframe post-holiday weight gain, and what it really looks like to ease back into fasting with intention and self-compassion. This episode sets the tone for a sustainable January — without extremes, burnout, or shame. 📝 Transcript 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 💛 Community Support Looking for support as you ease into the new year? Join The Fasting Method Community for guidance, accountability, and coaching support: 👉 https://www.thefastingmethod.com/community/ 🎓 Upcoming Coaching Programs Coach Heather — 12-Week Intermittent Fasting Weight Loss Program Starts January 12 A structured, supportive program designed to help you lose weight with intermittent fasting — without extremes or burnout. 👉 https://www.thefastingmethod.com/3-month-weight-loss-program/ Coach Terri — Beyond Knowing: Creating Your True Transformation Starts February 3 A deeper, mindset-focused program to help you move from knowledge to real, lasting change. 👉 https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/ ✨ Partner Offer 🧪 Curious about Aeira? Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products. ⏱️ Timestamps 00:00 — Don't start January from regret 01:55 — Why compensatory strategies don't work 04:11 — Easing back into fasting after the holidays 05:55 — Holiday weight gain and the role of water weight 06:03 — Why jumping into extremes backfires 09:01 — Fasting strategies that balance effectiveness and sustainability 14:23 — Self-compassion vs self-enabling 15:49 — What self-compassion actually asks 18:35 — Hormones, struggle, and misplaced self-blame 22:07 — Rethinking fat fasting: monotony, tolerance, simplicity 28:25 — Hedonic hunger and making food boring 33:25 — Closing thoughts and next steps ⚠️ 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.
