Ep. 308 - The 80% Rule for Fasting Success | 16:8 Time Restricted Eating Research | Holiday Season Strategy | Sustainable Weight Loss | Maintaining Results Long-Term | New Fasting Persona Quiz!

Fasting For Life

Scott Watier

Nutrition, Alternative Health, Health & Fitness

4.6 • 1.1K Ratings

🗓️ 25 November 2025

⏱️ 30 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

In this research-focused episode, Dr. Scott Watier and Tommy Welling break down a pilot study on 16:8 intermittent fasting that reveals the power of sustainable, imperfect consistency for long-term success. They introduce the 80% Rule, showing how participants achieved meaningful weight loss and improved insulin sensitivity by following their eating window just 5.6 days per week without any calorie counting or food restrictions. The hosts provide crucial perspective on realistic weight loss timelines, explaining why modest results compound into significant transformations when you zoom out and stay patient. With Thanksgiving approaching, they deliver practical strategies for navigating the holiday season without throwing away your progress or white-knuckling through family gatherings. This episode reframes 16:8 fasting as your foundational "basement" strategy—the sustainable baseline that keeps you moving forward even when life gets chaotic, motivation wanes, or the scale doesn't cooperate on your expected timeline. ⁠⁠⁠⁠⁠⁠⁠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 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠25% 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 Link: https://journals.sagepub.com/doi/10.3233/NHA-170036

Transcript

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0:00.0	Hello, I'm Dr. Scott Wadier. And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.
0:06.8	This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness, and live the life you truly deserve.
0:14.5	Each episode is a short conversation on a single topic with immediate actionable steps.
0:19.2	We cover everything from fat loss and health and
0:21.3	wellness to the science of lifestyle design. We started fasting for life because of how fasting
0:26.1	has transformed our lives and we hope to share the tools that we have learned along the way.
0:41.0	Hey everyone, welcome to the Fasting for Life podcast.
0:42.9	My name is Dr. Scott Wadier, and I'm here, as always.
0:44.2	I'm a good friend and colleague, Tommy Welling.
0:45.8	Good afternoon to you, sir.
0:46.5	Hey, Scott.
0:46.9	How are you?
0:48.3	Fantastic, my friend.
0:49.7	Excited for today's conversation.
0:54.3	We're going to get into a research report out of the Journal of Nutrition and Healthy Aging Today, effects of eight-hour time-restricted feeding, aka 16-8 intermittent fasting, on body
1:00.8	weight and metabolic disease risk factors in obese adults, a pilot study.
1:04.7	Excellent.
1:05.7	Have some cool action steps and insights and nuance and takeaways that you can put into
1:09.7	your day-to-day fasting lifestyle
1:11.5	as we speak. We are now two days away from the official start of the holiday season. We've
1:18.4	got Thanksgiving lurking. We're coming out of our final challenge of the year. Exciting,
1:23.2	exciting, exciting times. So we want to give you some action steps, big picture action steps as we wrap up
	...

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