Fasting That Works: The 3 Essential Foundations You Need
The Fasting Method Podcast
Megan Ramos Nutrition Inc
4.8 • 595 Ratings
🗓️ 5 August 2025
⏱️ 33 minutes
🧾️ Download transcript
Summary
Episode #217
In this episode, Terri and Heather dive into the foundational framework behind lasting fasting success—what they call "The Three-Legged Stool."
They unpack the three essential components:
1️⃣ The Fasting Dial – finding the right rhythm for your body
2️⃣ The Nutrition Dial – nourishing in a way that supports your goals
3️⃣ The Support Dial – staying consistent through accountability and connection
Terri and Heather explain why all three dials must be in balance—because when one leg is missing, the whole stool wobbles. If you're struggling to stick with fasting, lose weight, or feel your best, this conversation will help you reconnect with the core principles that create sustainable, long-term success.
✨ Think of this as your reset to realign and thrive—no extremes, just solid strategy.
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Summary Timestamps
00:00 Intro
02:01 Heather's "3 Dials"
03:13 Terri's "3-Legged Stool"
03:48 Dial/Leg #1: Fasting
05:02 More is not always better
07:43 Dial/Leg #2: Nutrition
13:20 CGMs as a useful tool
15:20 Dial/Leg #3: Support
27:32 Adjusting the dials
30:34 Heather's new, 6-month Weight Loss & Intermittent Fasting program
Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
Transcript
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| 0:00.0 | And what I see a lot, because we're talking about foundations, what I see a lot is people |
| 0:04.4 | disregard Tieri as being important. I don't know how many episodes we've done about how it's the |
| 0:11.7 | Beyonce of the show, how it's the foundation of fasting, but people are still missing it. |
| 0:26.6 | Welcome back to another episode of the fasting method podcast. This is Coach Terry and I'm very excited to be joined this week with Coach Heather Shooker. |
| 0:33.6 | Heather, it has been a hot minute since we've both been here together. How are you? I am doing |
| 0:39.8 | great as usual, Terry. How are you? I'm good. I'm good. I'm very excited for this opportunity, |
| 0:45.5 | and we're going to touch on some things kind of happening in TFM land. So I think lots of good |
| 0:53.0 | stuff in here for people to connect with in this episode. |
| 0:58.2 | So oftentimes summer becomes a time when we flounder around a little bit. We get off track, |
| 1:07.2 | we're busy or we're not as busy. We have more social gatherings. We have more time in a lake or |
| 1:13.7 | somewhere fun. And then comes August and September and we really want to get back on track. |
| 1:21.7 | So today we're going to talk about what does that look like what does getting on track focusing on the basics |
| 1:30.3 | getting back to the beginning because the worst thing someone can do is kind of be floundering around |
| 1:37.0 | a little bit and then flop back in and try and do the biggest fast possible or make everything |
| 1:44.0 | super strict so heather I know you have a |
| 1:47.3 | particular way of talking about these basics that you and I are going to address. Could you share |
| 1:53.1 | that with us? Absolutely. And let's be clear, I stole it from you. So I can't claim. But you've |
| 2:00.7 | enhanced it. Okay, fine. I'll accept the enhancement. |
| 2:04.3 | So I like to think not just about the fasting dial, which you have talked about before and I love. |
| 2:11.2 | But I actually think of there being three dials. And so when we think about foundations, we can think about all three of those |
| 2:20.1 | dials and where we are and what we need to do as far as turning them up. What are they? Okay, |
| 2:26.1 | fair question. First of all, the fasting dial. Second is going to be the food or nutrition |
... |
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