You've hit your goal weight… so why does it still feel fragile?

🎙️ In this bonus episode, Coach Heather Shuker explains the phase nobody talks about — the period after weight loss but before true weight stability.

Even though you've reached your goal, your body may still be trying to pull you back to your previous weight. This is the most vulnerable stage of the journey — where regain is most likely to happen.

Heather breaks down why this happens, how your body's set point plays a role, and why waiting until you've finished losing weight to think about maintenance is one of the biggest mistakes people make.

🔗 Webinar registration link:

https://thefastingmethod.zoom.us/webinar/register/WN_-_yZCIk6SUmuJfnN35qm_Q#/registration

Learn more about Make It Stick here:

👉 https://mailchi.mp/thefastingmethod/makeitstick

What made this time different after years of losing and regaining weight?

Episode #251
🎙️ In this episode, Coach Heather Shuker is joined by Susan to share her 69-pound transformation and the mindset shifts that finally made it sustainable.

After losing significant weight multiple times in the past, only to regain it, Susan approached this journey differently. Instead of focusing only on the scale, she prioritized health, biomarkers, and building habits she could actually maintain long term.

Together, they discuss the importance of consistency, community support, and creating structure that fits real life. They also explore the emotional side of change — including grieving old habits and learning how to move forward without falling back into all-or-nothing thinking.

👉 What you'll learn:
• What made this transformation different from past attempts
• Why focusing on health (not just weight) changes everything
• The role of consistency over perfection
• How coaching and community support impact success
• Why grieving old habits is part of the process
• How to recover from setbacks without starting over

⏱️ Timestamps
00:00 — Health vs weight loss: what changed this time
00:52 — Multiple past weight loss attempts and regain
02:59 — Starting with simple structure (2 meals, no snacking)
03:39 — Creating a sustainable way of eating
04:39 — Coaching, journaling, and daily reinforcement
06:23 — Biomarkers, health progress, and non-scale wins
07:46 — What made this time different
09:34 — Obstacles, setbacks, and avoiding all-or-nothing thinking
11:12 — Why consistency mattered more than intensity
13:17 — Tracking progress and building momentum
14:06 — Giving yourself grace and having a re-entry plan
15:25 — Food choices, trade-offs, and long-term thinking
17:06 — Health risks as motivation for change
18:01 — Advice for getting started
19:13 — Fear of regain and long-term maintenance strategy
20:04 — The role of consistency and community
21:19 — Support, mindset, and staying on track
22:04 — Final reflections and key takeaways

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

💛 Make It Stick — Coach Heather Shuker
If you've lost weight but worry it won't last, this is the phase that matters most.

Make It Stick is a 12-week, coach-led program designed specifically for the transition from weight loss to maintenance — helping you stabilise your results, reinforce habits, and build a way of eating that holds up in real life.

👉 Learn more:
https://mailchi.mp/thefastingmethod/makeitstick

✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.

📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetwork

⚠️ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.

How do you know what your body actually needs — and what you don't?

Episode #250
🎙️ In this episode, Dr. Terri Lance is joined by Coach Lisa Chance to break down the confusion around supplements, vitamins, hormones, enzymes, and peptides.

Rather than following generic supplement lists or copying what others take, they explain how to approach supplementation intelligently. From understanding the roles of different nutrients to using testing and symptoms as feedback, this conversation emphasizes a personalized, evidence-based approach.

They also explore practical considerations like timing, absorption, and how fasting changes how supplements should be used.

👉 What you'll learn:
• The difference between enzymes, hormones, vitamins, and peptides
• Why "test, don't guess" is key for supplementation
• How to assess what your body actually needs
• Why copying someone else's supplement routine doesn't work
• How timing and absorption impact effectiveness
• Common supplement mistakes and how to avoid them

⏱️ Timestamps
00:00 — Enzymes, hormones, vitamins: understanding the basics
01:56 — Why supplement confusion is so common
05:09 — "Test, don't guess": how to assess your needs
06:44 — Timing, absorption, and fasting considerations
08:01 — Real example: vitamin D timing and sleep
09:59 — How to know if a supplement is working
10:42 — Functional and blood testing explained
12:24 — Absorption strategies and common mistakes
13:50 — Nutrient interactions and spacing supplements
16:12 — When supplementation is actually needed
18:17 — Quality, dosing, and reading labels
20:57 — What fasters should consider with supplements
22:54 — Taking supplements while fasting
24:45 — Avoiding "expensive urine" and over-supplementation
26:14 — Food first vs supplementation
27:25 — Advanced testing and working with practitioners
29:38 — Individualization and biofeedback

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

💛 Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/

✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.

📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetwork

⚠️ 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 products or services purchased does not create a healthcare provider–patient relationship.

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.