Ep. 322 - 12-Hour Fasting for Type 2 Diabetes | Simple Timing Changes That Work | A1C Reduction Without Extreme Measures | Circadian Rhythm Benefits | Foundational Fasting Success | Join Our Next Fasting Challenge!

Fasting For Life

Scott Watier

Alternative Health, Health & Fitness, Nutrition

4.8 • 1.2K Ratings

🗓️ 3 March 2026

⏱️ 31 minutes

🔗️ Recording | iTunes | RSS

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Summary

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS MARCH 4th, 2026!*** 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! In this evidence-based episode, Dr. Scott Watier and Tommy Welling examine a groundbreaking 2026 study showing how a simple 12-hour overnight fast (8 PM to 8 AM) produced remarkable results for type 2 diabetics, including 50% better fat loss, significant A1C reductions, and medication decreases—all without extreme fasting protocols. They reveal that 80 million Americans have undiagnosed prediabetes and challenge the belief that severe metabolic issues require drastic interventions, demonstrating how modest timing changes aligned with circadian rhythm create meaningful improvements in just 12 weeks. The hosts explain why protecting sleep quality through earlier eating cutoffs enhances next-day insulin sensitivity and reduces cravings, breaking the cycle of metabolic dysfunction without requiring aggressive fasting windows. They offer practical guidance on using 12-hour fasting as either a starting point for beginners, a recovery strategy for those who've lost fasting momentum, or a foundational baseline that can be built upon, emphasizing that consistency and structure matter more than extreme measures when creating sustainable lifestyle change. ⁠⁠⁠⁠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 Links: https://www.nature.com/articles/s41430-025-01693-z

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 everything
0:21.2	from fat loss and health and wellness to the science of lifestyle design. We started fasting
0:25.9	for life because of how fasting has transformed our lives and we hope to share the tools that
0:30.1	we have learned along the way.
0:42.2	Hey everyone, welcome to the Fasting for Life podcast.
0:45.8	My name is Dr. Scott Wadier, and I'm here, as always, my good friend and colleague, Tommy Welling.
0:46.9	Good afternoon to you, sir.
0:47.7	Hey, Scott. How are you?
0:48.5	Doing fantastic, my friend, excited for today's conversation and episode.
0:53.2	We're going to be getting into a really cool article that just came out this year,
0:56.2	January 7th of 2026.
0:58.9	And it is the, this came out of the European Journal of Clinical Nutrition.
1:03.0	It's the impact of intermittent fasting during weight reduction in people living with type 2 diabetes,
1:10.7	a randomized clinical trial. So if you do not with type 2 diabetes, a randomized clinical trial.
1:12.6	So if you do not have type 2 diabetes, don't check out on this episode just yet.
1:19.6	Because our intention today is to, as always, make it actionable, digestible, but we're
1:26.6	going to apply it to the general population as well in terms
1:29.3	of our intermittent fasting lifestyle and what we teach, preach, and live here in the FFL fasting
	...

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