Ep. 274 - Research Reveals Best Fasting + Exercise Combination | Alternate Day Fasting Wins | Moderate vs High Intensity Training | Network Meta-Analysis Results | Science-Based Fat Loss Strategies | New Fasting Persona Quiz!

Fasting For Life

Scott Watier

Nutrition, Alternative Health, Health & Fitness

4.6 • 1.1K Ratings

🗓️ 25 March 2025

⏱️ 49 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this research-packed episode, Dr. Scott Watier and Tommy Welling analyze groundbreaking findings from a network meta-analysis that evaluates the most effective combinations of fasting styles and exercise types for weight loss. The study's surprising conclusion reveals that alternate-day fasting paired with moderate-intensity continuous training significantly outperforms other approaches, scoring an impressive 88% effectiveness for weight loss and 93% for fat mass reduction. The hosts break down why this combination works so well—explaining how it enhances metabolic flexibility, improves insulin sensitivity, and promotes sustainable fat oxidation—while debunking common misconceptions about needing high-intensity workouts for optimal results. They provide practical guidance for implementing these evidence-based strategies, emphasizing that consistent moderate exercise (like zone 2 training) combined with strategic longer fasting windows delivers superior outcomes with better long-term adherence than traditional approaches. Whether you're just starting your fasting journey or looking to optimize your current routine, this episode offers clear, actionable insights backed by the latest scientific research. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let’s continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://storage.googleapis.com/msgsndr/6JyvZbS9DGozfkVmE452/media/67bf3a92ed60db2f5765f5e3.pdf

Transcript

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0:00.0	Hello, I'm Dr. Scott Wadier.
0:03.2	And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.
0:07.0	This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness, and live the life you truly deserve.
0:15.0	Each episode is a short conversation on a single topic with immediate actionable steps.
0:20.0	We cover everything from
0:21.4	fat loss and health and wellness to the science of lifestyle design. We started fasting for life
0:26.3	because of how fasting has transformed our lives and we hope to share the tools that we have learned
0:30.7	along the way.
0:38.3	Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Wadier and I'm here, as always, my good friend and colleague, Tommy Welling.
0:45.3	Good afternoon to you, sir.
0:47.3	Hey, Scott. How are you?
0:48.3	Fantastic, my friend, excited for today's conversation and deep dive into a really applicable research article. We've,
0:55.2	we've had this one on the on the docket for a while. I was revised in August of 2024.
1:01.4	So as we plan these things out, I'm like, man, I can't wait to get this get to this one.
1:07.6	And it was a big lift and we dove deep, but there's some really cool, actionable things
1:12.4	that are come out of it in terms of adopting a healthy fasting lifestyle.
1:17.8	So this is out of the journal of obesity reviews and it's evaluating the efficacy of
1:23.9	intermittent fasting and exercise combinations for weight loss.
1:28.3	A network meta analysis.
1:31.3	And I don't want to pat ourselves on the back, but a lot of what we've been teaching and
1:37.3	coaching and seeing and doing and experiencing on is now coming to life in this last handful
1:43.3	of podcast episodes.
	...

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