Ep. 291 - Fasting Without Calorie Counting vs Tracking Calories | Meta-Analysis: Non-Calorie Restriction Doubles Weight Loss | Why Tracking Calories Blocks Fasting Benefits | Simplify IF for Better Results | Join Our Next Fasting Challenge!

Fasting For Life

Scott Watier

Nutrition, Alternative Health, Health & Fitness

4.6 • 1.1K Ratings

🗓️ 22 July 2025

⏱️ 30 minutes

🔗️ Recording | iTunes | RSS

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Summary

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We’ll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling’ to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! This episode reveals game-changing research from a meta-analysis of 30 randomized controlled trials with 1,341 participants that will transform how you approach intermittent fasting. Dr. Scott and Tommy break down the shocking discovery that fasting without calorie counting produces DOUBLE the weight loss compared to fasting while tracking calories - 6.22 pounds versus 3.22 pounds respectively. More importantly, only the non-calorie counting fasting group saw significant improvements in fasting glucose (8-point drop), insulin levels (6.3 point reduction), cholesterol, triglycerides, and blood pressure, while the calorie-controlled group showed no consistent metabolic improvements. Learn why obsessing over hitting your daily calorie targets during eating windows actually sabotages your fasting benefits by potentially causing you to overeat, creating exaggerated blood sugar spikes, and interfering with natural hunger and satiety cues. The hosts explain how fasting naturally creates caloric restriction through appetite regulation and circadian biology optimization, making manual calorie counting unnecessary and counterproductive. Discover why the simplification approach - choosing an eating window and sticking to it consistently while prioritizing protein - outperforms complicated tracking methods for sustainable weight loss and metabolic health. This episode provides the scientific validation that fasting works best when you trust the process and let your body's natural mechanisms guide food intake, rather than forcing predetermined calorie targets. Essential listening for anyone frustrated with calorie counting approaches or wondering whether they need to track macros while intermittent fasting. The research conclusively shows: fasting simplifies everything while delivering superior results. ⁠⁠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! ⁠ ⁠⁠⁠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://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuaf053/8121825

Transcript

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0:00.0	Hello, I'm Dr. Scott Wadier.
0:03.0	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
0:20.8	everything from fat loss and health and wellness to the science of lifestyle design.
0:24.3	We started fasting for life because of how fasting has transformed our lives and
0:28.9	we hope to share the tools that we have learned along the way.
0:31.6	Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Wadier, and I'm here, as
0:44.1	always, I'm a good friend and colleague Tommy Welling. Good afternoon to you, sir.
0:47.6	Hey, Scott, how are you? Doing fantastic, my friend. Excited for today's episode and conversation.
0:53.7	We're going to be going over a meta-analysis,
0:55.6	a systematic review, and meta-analysis of randomized clinical trials
0:59.3	comparing time-restricted eating, aka fasting,
1:02.8	with and without caloric restriction for weight loss.
1:07.3	And if I had a soundboarding to do a drum roll,
1:09.5	I would insert that sound now. So just imagine it in your head. You're hearing a drum roll here. Okay, got it. Because
1:15.2	these takeaways are incredibly impactful for us working on our fasting lifestyle. So if you are new
1:22.1	to the Fasting for Life podcast, thank you for giving us a shot. Thank you for listening in.
1:47.8	And I have a feeling that this episode is going to encourage you to stay consistent with adopting a fasting lifestyle and your day-to-day fasting efforts. If you want to know more about why we do what we do week in and week out, why we have our challenges and our resources and our coaching and why we do a podcast week in and week out, head back to episode zero and episode one. Give them a listen. They give you a little insight into why we do what we do.
1:52.8	And ultimately how fasting transformed our lives and now hundreds and thousands of other people,
1:57.7	millions of other folks that have now listened to the podcast. If you are one of those long-term listeners and one of those four million downloads,
	...

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