I'm also excited (and a little nervous!) to share that my intermittent fasting story is coming out this week. Thank you for being part of this journey and for helping me share these conversations with others!

Our fasting tip of the day is one that has really made me stop and think: Tweak It Till It's Easy. Sometimes the answer isn't to push harder or be more disciplined. It's to make small adjustments until your routine fits your life.

🌿 Pause and Reflect: What is one thing in your life that might become easier if you stopped pushing harder and started making small adjustments?

I'd love to hear your story, too! If you're interested in being a guest on the podcast, email me at pause.and.fast@gmail.com. Your perspective might inspire someone else.

Thanks for listening, and remember to pause and fast!

Follow The Pause and Fast Podcast on social media for more fasting conversations, personal reflections, and practical tips.

What happens when the things you thought would make you happy—changing your body, reaching a certain weight, building a career—don’t quite give you the peace you were looking for?

In Episode 27 of The Pause and Fast Podcast, Erika sits down with her yoga instructor, Maria Urso, for a conversation that goes far beyond yoga.

Maria shares her journey from bodybuilding and corporate life to discovering yoga, spirituality, mindfulness, and a deeper sense of purpose. We talk about the way our relationship with food can become connected to our self-worth, how body image can be shaped by childhood and the media, and what it means to learn to appreciate your body for more than the way it looks.

Maria also opens up about how the COVID-19 pandemic became an unexpected turning point in her life and ultimately led her toward becoming a yoga instructor and pursuing work that feels more aligned with who she is.

Together, Erika and Maria explore self-care, authenticity, spirituality, community, and the importance of letting go of constant self-judgment. Maria shares practical advice for anyone who wants to begin a health or self-care journey—but may not know where to start.

This conversation is a reminder that you don't have to have everything figured out, and you don't have to be perfect to begin.

Sometimes, the real transformation isn't about changing your body. It's about changing the way you see yourself.

Follow Lilurspg01 on YouTube and Instagram

https://youtube.com/@lilurspg01?si=Hmx9oPtEybO-imeB

https://youtu.be/TKtFNrKhm4E

In Episode 27 of The Pause and Fast Podcast, Erika sits down with her yoga instructor, Maria Urso, for a conversation that goes far beyond yoga.

Maria shares her journey from bodybuilding and corporate life to discovering yoga, spirituality, mindfulness, and a deeper sense of purpose. We talk about the way our relationship with food can become connected to our self-worth, how body image can be shaped by childhood and the media, and what it means to learn to appreciate your body for more than the way it looks.

Maria also opens up about how the COVID-19 pandemic became an unexpected turning point in her life and ultimately led her toward becoming a yoga instructor and pursuing work that feels more aligned with who she is.

Together, Erika and Maria explore self-care, authenticity, spirituality, community, and the importance of letting go of constant self-judgment. Maria shares practical advice for anyone who wants to begin a health or self-care journey—but may not know where to start.

This conversation is a reminder that you don't have to have everything figured out, and you don't have to be perfect to begin.

Sometimes, the real transformation isn't about changing your body. It's about changing the way you see yourself.

Follow Lilurspg01 on YouTube and Instagram

https://youtube.com/@lilurspg01?si=Hmx9oPtEybO-imeB

https://youtu.be/TKtFNrKhm4E

In this episode of The Pause and Fast Podcast, I’m talking about one of the things I think is so important for long-term success with intermittent fasting: flexibility.

I’m sharing a little behind-the-scenes look at my own week, including what I ate on two particularly busy days, what worked well, what I might have done differently, and how I adjusted when things didn't go exactly according to plan.

We’ll also talk about “diet brain”—that all-or-nothing thinking that can make one meal feel like a failure or convince us that we need to compensate for what we ate. I’ll share some practical ways to step away from that mindset, give yourself some grace, and remember that one meal or one day doesn't define your journey.

Fasting doesn't have to be perfect to be meaningful. Sometimes the most sustainable approach is simply learning how to make it work alongside your actual life.

If you're a faster, fasting creator, or someone with a story or perspective you'd like to share, I'd love to have you join me for a conversation on the podcast! Reach out and let's talk.

And don't forget to follow The Pause and Fast Podcast on TikTok, Instagram, and Facebook for more conversations about fasting, self-care, mindset, and finding a little more pause in everyday life.

Fasting without all the drama. Life with a little more pause.

In this solo episode of The Pause and Fast Podcast, I’m sharing the somewhat sad, somewhat funny story of my CPAP journey—and one of the most unexpected non-scale victories I’ve experienced since starting intermittent fasting.

I had been a lifelong snorer, but as an adult, my snoring became more than an annoyance. I was experiencing extreme daytime sleepiness, falling asleep while driving, and struggling to stay awake even when I was trying to get up and get moving. My husband's sleep was being affected too, and eventually my family staged an intervention of sorts!

A sleep study revealed that I was having more than 300 breathing events in one hour. Suddenly, my exhaustion made a lot more sense. I started using a CPAP with a full-face mask, and it truly changed my life. For years, I wore it every night and assumed it would always be part of my routine.

Then, in 2023, I started intermittent fasting.

As I lost weight and my body changed, I noticed something unexpected: my CPAP mask started feeling too big and uncomfortable. It was slipping around, and I began taking it off during the night. At the same time, my husband started telling me that I wasn't snoring anymore.

After talking with my doctor, I eventually tried sleeping without my CPAP—and the results surprised me.

Today, I haven't used my CPAP in nearly two years. I still have it tucked away in my closet “just in case,” but I definitely don't miss cleaning it, packing it for travel, or wearing it every night!

For me, this has become one of my biggest non-scale victories. Not because I stopped using a machine, but because I sleep well, wake up rested, and have a little more freedom in my everyday life.

⚠️ Important: This episode is about my personal experience and is not medical advice. Sleep apnea is a serious condition, and anyone considering changing or stopping CPAP therapy should talk with their healthcare provider and have their treatment appropriately reassessed.

If you enjoy conversations about intermittent fasting, self-care, mindset, wellness, and the unexpected ways fasting can change your life, make sure to subscribe to The Pause and Fast Podcast!

💚 Connect with me:
📧 Email: pause.and.fast@gmail.com
🎙️ Podcast: The Pause and Fast Podcast

#IntermittentFasting #CPAP #SleepApnea #NonScaleVictory #WeightLoss #FastingJourney #SelfCare #ThePauseAndFastPodcast

Description

I’m back! 🎙️ And I couldn’t think of a better conversation to come back with.

After a little break, The Pause and Fast Podcast is back—and this episode is all about transformation, finding what works for you, and building a healthier life one habit at a time.

In this episode, Erika Barnhart sits down with Charity Wade to talk about her journey through sobriety, intermittent fasting, yoga, self-care, and personal growth. Charity shares how sobriety became a foundation for changing her relationship with her health, how fasting brought more clarity and routine into her life, and why yoga has become a form of moving meditation.

They also dive into alternate-day fasting, managing hunger, emotional eating, autophagy and cellular health, staying active, the power of community, and the importance of celebrating progress along the way.

Most importantly, this conversation is a reminder that there isn't one perfect path to better health. Find what makes you feel good—and do it.

If you've been wondering where The Pause and Fast Podcast has been… I’m back, and we're getting right back into the conversation. ❤️

🎧 In this episode, we talk about:

• Charity's intermittent fasting journey
• Sobriety as a foundation for a healthier lifestyle
• Yoga, movement, and mental clarity
• Building sustainable routines and habits
• Autophagy and cellular health
• Emotional eating and changing your relationship with food
• Community, self-care, and personal growth
• Finding what works for YOU

If you're new here, welcome. If you've been here since the beginning, thank you for coming back. Let's pause, fast, and figure this out together.

#IntermittentFasting #FastingJourney #Sobriety #Yoga #Wellness #HealthyLifestyle #MentalClarity #SelfCare #Autophagy #ThePauseAndFastPodcast

Whether you're new to intermittent fasting or looking for motivation to stay the course, Rachel offers practical advice, honest insights, and encouragement to help you create healthy habits that last.

In this episode of The Pause and Fast Podcast, Rachel and I discuss:

• Breaking free from sugar cravings
• Exercising while fasting and recovering from injury
• Menopause and hormone replacement therapy
• Why longevity—not just weight loss—is her biggest motivation
• The mental health benefits of fasting
• Tips for anyone just getting started

If you're looking for a sustainable approach to health without restrictive dieting, this conversation is for you.

👍 If you enjoyed this episode, please Like, Subscribe, and Share it with someone who could use a little encouragement on their intermittent fasting journey. New episodes of The Pause and Fast Podcast are released every other week!

https://youtu.be/ml8xvMzd5Cg

Have you ever struggled to fast on vacation? Tune in and join the conversation about balancing health goals with life's special moments.

https://youtu.be/P55aip7lLhI

After being diagnosed with prediabetes and fatty liver disease, Roxi began intermittent fasting in 2019 and completely transformed her health. In just 10 months, she reversed her medical markers through consistent fasting and lifestyle changes — and seven years later, she continues to maintain her results while helping others do the same.

In this conversation, Roxi shares how fasting helped her break free from constant food obsession, improve her emotional resilience, and create lasting habits that support longevity and vitality. She also opens up about growing up in one of the most obese cities in America and navigating the cultural and emotional ties many people have with food.

You’ll hear practical advice on:
• How to get started with fasting
• Why the “clean fast” matters
• Building consistency without perfection
• OMAD and alternate-day fasting
• The power of community support like Meal-less Mondays
• How fasting naturally changes movement, mindset, and food choices

Whether you’re brand new to fasting or looking to deepen your journey, this episode offers real-life encouragement, practical wisdom, and a refreshing perspective on what it truly means to live well.

https://youtu.be/E2OfTmJ-LJ8

Jackie shares how her journey with intermittent fasting evolved from a strict, scarcity mindset into a flexible lifestyle centered around freedom, family, and enjoying food. As a stay-at-home mom from Kalamazoo, she explains how she balances fasting with busy family life while still embracing spontaneous moments, favorite foods, and meaningful meals with loved ones.

This conversation explores intuitive eating, flexible fasting windows, OMAD, mindset shifts, and how removing rigid food rules can create a healthier relationship with food—for both adults and children.

✨ “When I don’t have these rules that make me feel restricted, I feel flexible.”

In this episode:

• Intermittent fasting and food freedom
• Flexible fasting and OMAD
• Mindset shifts around dieting and restriction
• Family meals and intuitive eating
• Creating a sustainable fasting lifestyle

Jackiemoravek.com

intermittentfastingfoodie.com

Watch on YouTube! - https://youtu.be/PorGyX5pLDo

This isn’t about quick results. It’s about becoming the kind of person who can live this lifestyle long-term.

Together, they explore:

• How motivation evolves over time (and why it matters less than you think)
• The surprising power of “being boring” with your habits
• What “effortless effort” actually looks like in real life
• How to feel confident living differently than the people around you
• Other ways we can “pause” in life beyond food

You’ll also hear personal stories, mindset shifts, and practical tools that can help both beginners and experienced fasters stay consistent — without burnout.

If you’ve ever wondered “How do I make this stick forever?” — this episode is for you.

We referenced - The Hunger Habit - Judson Brewer, MD

Alison shares why bariatric surgery is a powerful tool—but not a complete solution—and how intermittent fasting helped her manage weight regain, improve her relationship with food, and build a sustainable lifestyle.

They also discuss the importance of mindset, emotional health, proper nutrition, and community support for lasting results.

In this episode:
• Bariatric surgery and long-term weight management
• Intermittent fasting after surgery
• Mindset and emotional health
• Nutrition and protein intake
• Building sustainable habits

✨ “Fasting is a lifestyle, not a diet.”

https://youtu.be/SsPvl98ppsU

In this powerful, no-nonsense conversation, Laurie Lewis shares her 9-year journey with intermittent fasting—and how it transformed her energy, mindset, and overall health when nothing else worked.

This episode cuts through the noise. You’ll learn what a clean fast really is, how to find your ideal eating window, and why fasting is about so much more than weight loss.

If you’re looking for a sustainable, realistic approach to better health, this is it.

In this episode:
• What actually makes intermittent fasting work
• How to start (and stick with it)
• The mindset shift that changes everything
• Why “pausing” might be the missing piece

Simple. Practical. Transformational.

Resources:
Fast Forward Wellness: https://fastforwardwellness.com
The Obesity Code by Dr. Jason Fung
Atomic Habits by James Clear
Zero Fasting App

Watch on YouTube - https://youtu.be/uBJpbodKpLs

In this episode, I’m sharing a shift in the Pause and Fast Podcast schedule—from weekly episodes to a bi-weekly cadence (for now).

This decision comes from a place of wanting to create more intentional, thoughtful conversations around intermittent fasting—without rushing the process or sacrificing quality. I talk a little about what this podcast stands for, what you can expect moving forward, and how I’m continuing to build this space for learning, curiosity, and real-life experiences.

I’m also always looking for new guests, so if you’ve ever wanted to share your story, I’d love to hear from you.

And stick around for a great nugget from my conversation with Amy Jo Holcomb!

Email me at pause.and.fast@gmail.com to talk about being a guest!

Please rate the show and leave a comment - It helps listeners find us and I appreciate it!

April explains how understanding hormones, practicing a clean fast, and reducing artificial sweeteners changed her relationship with food and helped reduce inflammation and digestive issues. She also discusses how fasting strategies can evolve through different life stages, including perimenopause, and why learning to listen to your body is key.

Beyond weight loss, April shares the importance of self-care, community support, and mindset shifts when creating lasting lifestyle change.

Watch on YouTube - https://youtu.be/2fgnb6VS8Fk

Martin shares how small changes—like gradually extending fasting windows, choosing whole foods, and practicing mindful eating—helped him achieve permanent weight loss and improved health markers. He also explains why community support, patience, and consistency are key to maintaining results over time.

This conversation explores the deeper mindset behind successful weight loss, including why eating slowly enhances satisfaction, why exercise should be enjoyable, and how shifting your relationship with food can lead to lasting change. Martin also offers a preview of his upcoming book, where he shares lessons from his journey and practical strategies for others interested in intermittent fasting.

If you're interested in intermittent fasting, weight loss, nutrition, mindset, and building sustainable healthy habits, this episode offers inspiration and practical insights for your own health journey.

Watch on YouTube - https://youtu.be/i7rismWgPno

In this powerful episode, Erika Barnhart sits down with Raena Hawkins to explore her fasting journey that began in 2014 with the 5:2 method and evolved into a sustainable, empowering clean fasting lifestyle. Raena shares the struggles, breakthroughs, and mindset shifts that helped her move from white-knuckling hunger to experiencing calm, confidence, and clarity around food.

Together, they discuss:

• How clean fasting simplifies the process and enhances results
• Why mindset matters more than willpower
• Navigating social situations with confidence (“No is a complete sentence.”)
• The connection between fasting, exercise, and strength training
• Hormonal changes, aging gracefully, and fueling your future self
• Tools, routines, and practical advice for beginners

Raena reminds us that patience is key, community support is powerful, and embracing discomfort can lead to lasting transformation. This episode is filled with real-life wisdom for anyone exploring intermittent fasting, clean fasting, weight loss, nutrition, wellness, and sustainable health habits.

If you’ve ever struggled with hunger, questioned your habits, or wondered how to make fasting fit your real life — this conversation will leave you feeling empowered and equipped.

🎧 Tune in now and start building a fasting lifestyle that supports your health, your family, and your future self.

After reaching 360 pounds, Graeme made a life-changing decision that led to a 132-pound (60 kg) weight loss — and, more importantly, long-term weight maintenance.

We talk about breaking sugar addiction, clean fasting, nutrition awareness, positive mindset, and why patience is essential for sustainable weight loss. Graeme shares how intermittent fasting became a lifestyle — not a diet — and the non-scale victories that transformed his health and personal growth.

If you're seeking lasting change, freedom from food obsession, and a realistic approach to intermittent fasting, this conversation will both inspire and equip you.

Watch on YouTube: https://youtu.be/QiNgTbF4mpA

https://thefastinghighway.com/

After years of being health-conscious but struggling with weight management following pregnancy, Cheryl began her intermittent fasting journey on May 13, 2021. What started as a simple shift in eating windows became a powerful lifestyle change. Over the past three years, she has maintained her weight within a four-pound range — something she had never experienced before.

Cheryl shares the early challenges of fasting, the mindset shifts that made it sustainable, and the unexpected health benefits she discovered along the way — including improved energy, better sleep, smoother skin, and freedom from food obsession.

This conversation goes beyond weight loss. It highlights the flexibility, freedom, and empowerment that can come from consistent fasting protocols and supportive community.

In this episode, we discuss:
• How Cheryl transitioned from dieting to intermittent fasting
• Adjusting eating windows and maintaining weight long term
• The role of mindset in sustainable health
• Lifestyle changes that support success
• Practical fasting tips for beginners
• Health benefits beyond the scale

Whether you’re new to intermittent fasting or looking to strengthen your fasting journey, this episode offers encouragement, realistic insight, and practical guidance.

If this episode resonates with you, be sure to subscribe, leave a review, and share it with someone who may benefit from a fresh approach to health and wellness.

Also available to watch on YouTube - https://youtu.be/X1xGESduZ-I

In this powerful and honest conversation, Erika Barnhart sits down with intermittent fasting coach and wellness educator Star McEuen to unpack how intermittent fasting evolved from a last-ditch weight loss effort into a sustainable, freeing lifestyle.

After years of “doing everything right”—counting calories, tracking macros, and pushing her body through intense workouts—Star was at her wit’s end. Discovering clean intermittent fasting changed everything. By addressing insulin resistance and letting go of rigid diet rules, she lost 81 pounds naturally and has maintained her results for over six years—without tracking, dieting, or extreme exercise.

Together, Erika and Star explore the health benefits of intermittent fasting, including improved cholesterol, reduced anxiety, mental clarity, and emotional stability. They talk about why fasting should be flexible, how what you break your fast with truly matters, and how fasting can deepen your understanding of your body and overall health.

This episode also dives into self-care beyond food—movement, mindset, grace, and holistic wellness—and offers practical guidance for beginners looking to start a fasting lifestyle that actually lasts.

If you’ve ever felt stuck, frustrated, or overwhelmed by diet culture, this conversation is a reminder that healing is possible—and freedom is closer than you think.

✨ “Fasting is freeing.”
✨ “Just give yourself grace.”

Watch with video on YouTube - https://youtu.be/Ncs6A1r350E

In this episode, Erika Barnhart sits down with Wendy Taquino, a professional singer, to explore her powerful health journey with intermittent fasting and emotional healing. Wendy shares how fasting became a freeing, sustainable tool — not just for weight loss, but for improving metabolic health, balancing hunger hormones, and supporting emotional well-being.

The conversation also thoughtfully touches on Wendy’s experience navigating a cancer diagnosis, and how self-care, informed nutrition choices, and community support have played a vital role in her resilience. This episode is an honest, hopeful discussion about listening to your body, letting go of outcomes, and choosing wellness from a place of compassion rather than control.

🎙️ About Wendy

Wendy is a recovering recovering life-long emotional eater, food addict, and yo-yo dieter. IF was the
missing tool she needed to gain control of her cravings, to help her dig in and deal with the root
issues of her bingeing — both biologically and emotionally.

She was put on her first diet at 11. But what nobody knew at the time was that she had some
trauma that she was trying to bury with food. And that was going to be her coping mechanism
for the next 25 years. But she did every diet out there to try and manage it. Jenny Craig, Weight
Watchers, Nutrisystem, and every other fad. She’s lost and gained thousands of pounds over
her lifetime.

In 2006, all the pain that she’d been trying to keep at bay came bubbling up, and she had a
nervous breakdown and struggled with major depression for 2 solid years. In a short amount of
time, she had binged her way up to 285 pounds.

After years of therapy and emotional healing, she was finally ready to tackle the weight gain and
become a whole, integrated, and healthy person — ready to heal her body after working to heal
her mind. Even though she doesn’t recommend it to anyone now, she had Weight Loss Surgery
in 2017 and lost 80 pounds in the first year. But then struggled to lose 20 more the next until she
found that doing a Keto diet worked for her. In 2019, she met and married her amazing
husband, who brought carbs back into her life and house — and regained 20 pounds.

In 2020, she found IF and was determined not to put all the weight she’d worked hard to lose
back on. What she didn’t know then was that it was also going to help her heal her metabolism.
She went on to lose an additional 40 pounds and has been maintaining a 140-pound weight
loss with IF for nearly four years.

📺 Watch on YouTube
Full podcast episodes, clips, and additional conversations are available on the Pause and Fast YouTube channel.

https://youtu.be/5pWfbNrmshE
👉 Subscribe on YouTube to watch full episodes and supporting content.

In this episode of the Pause and Fast podcast, host Erika Barnhart sits down with Michelle Montone, a trainer from the Orlando, Florida area, mom of two, and longtime intermittent faster, to share her deeply honest and transformative journey with clean fasting.

Michelle began intermittent fasting in January 2020 after decades of yo-yo dieting, diet culture burnout, emotional eating, and unresolved health issues. Over the next ten months, she released 50 pounds — but more importantly, she gained food freedom, mental clarity, and a sense of trust in her body she had never experienced before.

Now 44, Michelle opens up about how fasting has supported her through hormonal shifts, mood changes, sleep disruptions, and changes in body composition. She explains how her fasting practice has evolved over time, why flexibility matters and how focusing on quality over quantity transformed her relationship with food.

This conversation goes far beyond weight loss. Together, Erika and Michelle explore:

• Why fasting is a discipline — not a punishment
• How clean fasting supports hormonal and metabolic health
• Letting go of the scale and diet mentality
• Movement, strength training, and fasting in midlife
• Why fasting isn’t linear — and why that’s okay
• How to start slow and build a sustainable fasting lifestyle

Michelle also shares her current fasting rhythm, her “qualitarian” approach to eating, and why she believes intermittent fasting offers flexibility, empowerment, and long-term wellness — especially for women in midlife.

If you’re curious about fasting, struggling through perimenopause, or ready to break free from diet culture once and for all, this episode offers both inspiration and practical wisdom.

🎧 Listen in for an honest conversation about resilience, discipline, and thriving at any age.

www.tiktok,com/@mrsshelle0?

In this thoughtful conversation, we explore what motivated her to begin intermittent fasting, how clean fasting and food choices support metabolic flexibility, and why mindset plays such a powerful role in sustainable health. Rebecca also shares insights on eating seasonally, exploring new foods, balancing carbohydrates, exercise, and the unexpected parallels between fasting and learning a new language.

This episode is a reminder that intermittent fasting isn’t just about weight loss—it’s about creating space, building awareness, and embracing the power of a pause.

✨ In this episode, we discuss:

• Why clean fasting is essential for effective intermittent fasting
• The impact of fasting on mindset, emotional well-being, and stress
• Metabolic flexibility and long-term health benefits
• Eating seasonally and expanding food choices
• Motivation, weight loss, and starting intermittent fasting
• Exercise, balance, and sustainable habits

Whether you’re new to intermittent fasting or looking to deepen your understanding, this conversation offers grounded insights and encouragement for a healthier, more intentional approach to wellness.

🔔 Don’t forget to like, subscribe, and share if this episode resonates with you.

Chapters

• 00:00 Introduction and Comfort Zone
• 11:01 Clean Fasting and Food Choices
• 19:13 Mindset and Emotional Well-being
• 27:59 Exploring New Foods and Eating Seasonally
• 34:10 Balancing Carbs and Snacking Habits
• 39:42 Motivation for Fasting and Learning a New Language
• 46:17 Bar Classes and Short, Effective Workouts
• 51:28 Starting Intermittent Fasting and the Power of a Pause

Lisa shares her 10+ year journey with intermittent fasting and the keto diet, and how fasting supported her health, emotional well-being, and mindset through menopause. As someone who teaches fitness classes and prefers to exercise while fasted, Lisa explains why fasted workouts work for her and how movement and fasting can support metabolic health.

Together, Erika and Lisa address common misconceptions around intermittent fasting, cholesterol, and exercise, while highlighting the importance of self-advocacy in women’s health. Lisa also offers practical, beginner-friendly tips for starting intermittent fasting, reminding listeners to start small, give themselves grace, and focus on mindset over perfection.

Whether you’re navigating menopause, curious about fasted workouts, or looking for a more empowering approach to wellness, this episode will leave you informed, encouraged, and confident in your Pause and Fast journey.

https://youtu.be/QvT6r4haJks

Lisa reccomended Dr. Georgit Ede https://a.co/d/co8WsBe

Watch on YouTube - https://youtu.be/3ZOrulQYTUg

Takeaways

• Fasting as a Lifestyle
• Postpartum Challenges Nutrition and Snack Choices
• Meal Planning for Children
• Impact of Fasting on Health
• Skin and Hair Health Improved health through fasting
• Enhanced self-care and body awareness Intermittent fasting has led to a change in food preferences and choices
• Ease into intermittent fasting and ensure the right mindset and support system
• Listen to your body and pay attention to cravings for better food choices

Chapters

• 00:00 New Year's Day Reflections and Changes
• 06:09 Weight Management and Water Retention
• 11:09 Fasting and Physical Activity
• 16:10 Snacking Habits and Fasting Misconceptions
• 31:05 Skin and Hair Health
• 37:44 Managing Allergies and Health
• 43:03 Fasting and Mental Clarity
• 50:30 Fasting and Intuitive Eating
• 01:15:27 Closing Thoughts and Encouragement for Fasting Beginners

Takeaways

• Intermittent fasting for health
• Quality of food matters
• Community support and inspiration Walking and physical activity in different countries
• Impact of intermittent fasting on weight loss and health
• Mindset and emotional well-being during intermittent fasting Intermittent fasting can improve memory and cognitive function.
• Community support and like-minded individuals play a crucial role in the success of intermittent fasting.
• Intermittent fasting is a sustainable and free approach to improving health and well-being.

Chapters

• 00:00 Introduction and Fasting Journey
• 05:53 Support and Community
• 12:01 Fasting Routine and Food Quality
• 18:00 Eating Habits and Lifestyle
• 32:25 Diet and Nutrition
• 38:43 Mindset and Emotional Well-being
• 44:23 Recommendations and Resources
• 50:47 Advice for Beginners and Long-Term Benefits
• 59:30 Age and Intermittent Fasting
• Watch on YouTube - https://youtu.be/vnL3cp_Sf2E

In this episode, Erika Barnhart sits down with fasting coach Lisa Evers to talk clean fasting, mental health, hormonal balance, and how flexibility makes fasting sustainable. Like so many of us, Lisa faced some real struggles. Diet brain, body image and digestive issues as well as hypothyroidism? Yep, they had her caught up in a whirlwind of food and exercise obsessions. Then came the game-changer: Intermittent Fasting (IF). This powerful shift didn't just transform her health; it flipped her mindset upside down! Suddenly, she was free from the grip of diet culture and body image worries. But Lisa didn't stop there. She's launched her own digital business to help you find your food freedom! It hasn't always been easy, but she's not just getting by; she's thriving, thanks to the benefits of IF! Her passion for helping others shines bright as she lifts people up to embrace their own freedom.

✨ In this episode, you’ll learn:

Why intermittent fasting is about when you eat, not starving What clean fasting really means and why it matters

How fasting can positively impact mental health

Why flexibility leads to long-term success How to listen to hunger signals without fear The role of hormonal health in fasting Simple food choices that support fasting How community and resources support lasting change

🧠 Fasting is a tool for health—not just weight loss.

Watch on Youtube - https://youtu.be/U28Vorz4oT8 #IntermittentFasting #CleanFasting #HormonalHealth #MentalHealth #FastingJourney

1. ​Facebook: https://www.facebook.com/share/g/1AoBkkDTvU/
2. ​Instagram: https://www.instagram.com/pause_and_fast/
3. ​TikTok: @pause.and.fast

Or, reach out to me at pause.and.fast@gmail.com to join the fun and be a guest on the show.

Jalene: I honestly can’t remember a time when I wasn’t focused on my body image. Growing up in Southern California in the 80s, image was everything. MTV, thin models, and constant pressure made me hyper-aware of my curves from a young age. After puberty, with friends moving away and emotions running high, I discovered that food could numb my feelings—and that started a cycle of overeating, bingeing, and purging that followed me through high school and into my early 20s.

After a painful breakup, my eating disorder spiraled, and I reached my lowest weight—sadly unnoticed in a culture that praised being waif thin. My family didn’t mean harm; they were simply repeating the generational message that thinness meant control and worth. Eventually, I hit a breaking point.

A blind date changed everything. The man who would become my husband was the first to lovingly tell me I needed help. At 23, I recovered from the binge/purge cycle, but the obsession with my body stayed. For decades I cycled through diets, calorie counting, intense workouts, and every trend—from vegetarianism to Atkins, Weight Watchers, and Pure Barre. Later, hormone issues and food sensitivities pushed me into more research, leading me to a grain-free lifestyle that worked—until 2020 hit.

As a preschool teacher navigating remote teaching during the pandemic, everything unraveled. Despite trying to stay healthy, I eventually gained 30+ pounds without realizing it—thank you, stretchy clothes! A photo posted online and a few concerned friends finally made me face it. Their honesty stung, but it pushed me back into research mode, where I stumbled on insulin resistance and intermittent fasting. A podcast with Laurie Lewis moved me to tears, and that day—November 2021—I started clean fasting.

I lost 20 pounds quickly with 16:8 fasting, but ongoing health issues led me to a new endocrinologist who discovered I had no hormones, thyroid antibodies, and had unknowingly gone through menopause years earlier. With fasting and HRT, my health finally clicked into place. I’ve lost the weight, stabilized my hormones, and now live a lifestyle that feels sustainable and peaceful.

I’m deeply grateful—for the medical professionals who truly listened, for those who shared their own healing stories, and for everyone who supported me along the way. This journey has been long, emotional, and transformative, but I’m finally living in a body and life that feel like home.