The Pause and Fast Podcast

Tweak It Till It’s Easy: Real-Life Fasting, Updates & Reflections

Fasting doesn't have to be complicated! In this episode of The Pause and Fast Podcast, I'm sharing a few personal updates, what I'm learning from Gin Stephens' The 28 Day Fast Start, and my experience navigating fasting in a convention setting. I'm also excited (and a little nervous!) to share that my intermittent fasting story is coming out this week. Thank you for being part of this journey and for helping me share these conversations with others! Our fasting tip of the day is one that has really made me stop and think: Tweak It Till It's Easy. Sometimes the answer isn't to push harder or be more disciplined. It's to make small adjustments until your routine fits your life. 🌿 Pause and Reflect: What is one thing in your life that might become easier if you stopped pushing harder and started making small adjustments? I'd love to hear your story, too! If you're interested in being a guest on the podcast, email me at pause.and.fast@gmail.com. Your perspective might inspire someone else. Thanks for listening, and remember to pause and fast! Follow The Pause and Fast Podcast on social media for more fasting conversations, personal reflections, and practical tips.

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Maria Urso - Finding Peace, Purpose & Self-Acceptance - (Full Episode)

Hey all! I accidentally uploaded a short clip from the episode on Sunday. Please listen to the FULL EPISODE HERE_ What happens when the things you thought would make you happy—changing your body, reaching a certain weight, building a career—don’t quite give you the peace you were looking for? In Episode 27 of The Pause and Fast Podcast, Erika sits down with her yoga instructor, Maria Urso, for a conversation that goes far beyond yoga. Maria shares her journey from bodybuilding and corporate life to discovering yoga, spirituality, mindfulness, and a deeper sense of purpose. We talk about the way our relationship with food can become connected to our self-worth, how body image can be shaped by childhood and the media, and what it means to learn to appreciate your body for more than the way it looks. Maria also opens up about how the COVID-19 pandemic became an unexpected turning point in her life and ultimately led her toward becoming a yoga instructor and pursuing work that feels more aligned with who she is. Together, Erika and Maria explore self-care, authenticity, spirituality, community, and the importance of letting go of constant self-judgment. Maria shares practical advice for anyone who wants to begin a health or self-care journey—but may not know where to start. This conversation is a reminder that you don't have to have everything figured out, and you don't have to be perfect to begin. Sometimes, the real transformation isn't about changing your body. It's about changing the way you see yourself. Follow Lilurspg01 on YouTube and Instagram https://youtube.com/@lilurspg01?si=Hmx9oPtEybO-imeB https://youtu.be/TKtFNrKhm4E

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Maria Urso - Don't be so hard on yourself - (A clip from eps.27)

What happens when the things you thought would make you happy—changing your body, reaching a certain weight, building a career—don’t quite give you the peace you were looking for? In Episode 27 of The Pause and Fast Podcast, Erika sits down with her yoga instructor, Maria Urso, for a conversation that goes far beyond yoga. Maria shares her journey from bodybuilding and corporate life to discovering yoga, spirituality, mindfulness, and a deeper sense of purpose. We talk about the way our relationship with food can become connected to our self-worth, how body image can be shaped by childhood and the media, and what it means to learn to appreciate your body for more than the way it looks. Maria also opens up about how the COVID-19 pandemic became an unexpected turning point in her life and ultimately led her toward becoming a yoga instructor and pursuing work that feels more aligned with who she is. Together, Erika and Maria explore self-care, authenticity, spirituality, community, and the importance of letting go of constant self-judgment. Maria shares practical advice for anyone who wants to begin a health or self-care journey—but may not know where to start. This conversation is a reminder that you don't have to have everything figured out, and you don't have to be perfect to begin. Sometimes, the real transformation isn't about changing your body. It's about changing the way you see yourself. Follow Lilurspg01 on YouTube and Instagram https://youtube.com/@lilurspg01?si=Hmx9oPtEybO-imeB https://youtu.be/TKtFNrKhm4E

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Fasting, Flexibility & Real Life: Making It Work When Life Gets Busy

Life doesn't always follow our fasting schedule—and that's okay. In this episode of The Pause and Fast Podcast, I’m talking about one of the things I think is so important for long-term success with intermittent fasting: flexibility. I’m sharing a little behind-the-scenes look at my own week, including what I ate on two particularly busy days, what worked well, what I might have done differently, and how I adjusted when things didn't go exactly according to plan. We’ll also talk about “diet brain”—that all-or-nothing thinking that can make one meal feel like a failure or convince us that we need to compensate for what we ate. I’ll share some practical ways to step away from that mindset, give yourself some grace, and remember that one meal or one day doesn't define your journey. Fasting doesn't have to be perfect to be meaningful. Sometimes the most sustainable approach is simply learning how to make it work alongside your actual life. If you're a faster, fasting creator, or someone with a story or perspective you'd like to share, I'd love to have you join me for a conversation on the podcast! Reach out and let's talk. And don't forget to follow The Pause and Fast Podcast on TikTok, Instagram, and Facebook for more conversations about fasting, self-care, mindset, and finding a little more pause in everyday life. Fasting without all the drama. Life with a little more pause.

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The CPAP I Thought I’d Need Forever: My Unexpected Non-Scale Victory

What happens when something you thought you would need for the rest of your life suddenly doesn’t seem to fit anymore? In this solo episode of The Pause and Fast Podcast, I’m sharing the somewhat sad, somewhat funny story of my CPAP journey—and one of the most unexpected non-scale victories I’ve experienced since starting intermittent fasting. I had been a lifelong snorer, but as an adult, my snoring became more than an annoyance. I was experiencing extreme daytime sleepiness, falling asleep while driving, and struggling to stay awake even when I was trying to get up and get moving. My husband's sleep was being affected too, and eventually my family staged an intervention of sorts! A sleep study revealed that I was having more than 300 breathing events in one hour. Suddenly, my exhaustion made a lot more sense. I started using a CPAP with a full-face mask, and it truly changed my life. For years, I wore it every night and assumed it would always be part of my routine. Then, in 2023, I started intermittent fasting. As I lost weight and my body changed, I noticed something unexpected: my CPAP mask started feeling too big and uncomfortable. It was slipping around, and I began taking it off during the night. At the same time, my husband started telling me that I wasn't snoring anymore. After talking with my doctor, I eventually tried sleeping without my CPAP—and the results surprised me. Today, I haven't used my CPAP in nearly two years. I still have it tucked away in my closet “just in case,” but I definitely don't miss cleaning it, packing it for travel, or wearing it every night! For me, this has become one of my biggest non-scale victories. Not because I stopped using a machine, but because I sleep well, wake up rested, and have a little more freedom in my everyday life. ⚠️ Important: This episode is about my personal experience and is not medical advice. Sleep apnea is a serious condition, and anyone considering changing or stopping CPAP therapy should talk with their healthcare provider and have their treatment appropriately reassessed. If you enjoy conversations about intermittent fasting, self-care, mindset, wellness, and the unexpected ways fasting can change your life, make sure to subscribe to The Pause and Fast Podcast! 💚 Connect with me: 📧 Email: pause.and.fast@gmail.com 🎙️ Podcast: The Pause and Fast Podcast #IntermittentFasting #CPAP #SleepApnea #NonScaleVictory #WeightLoss #FastingJourney #SelfCare #ThePauseAndFastPodcast

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Charity Wade - Fasting, Sobriety, and Embracing Clarity

I’m Back! Erika Barnhart & Charity Wade on Fasting, Sobriety, & Finding What Works Description I’m back! 🎙️ And I couldn’t think of a better conversation to come back with. After a little break, The Pause and Fast Podcast is back—and this episode is all about transformation, finding what works for you, and building a healthier life one habit at a time. In this episode, Erika Barnhart sits down with Charity Wade to talk about her journey through sobriety, intermittent fasting, yoga, self-care, and personal growth. Charity shares how sobriety became a foundation for changing her relationship with her health, how fasting brought more clarity and routine into her life, and why yoga has become a form of moving meditation. They also dive into alternate-day fasting, managing hunger, emotional eating, autophagy and cellular health, staying active, the power of community, and the importance of celebrating progress along the way. Most importantly, this conversation is a reminder that there isn't one perfect path to better health. Find what makes you feel good—and do it. If you've been wondering where The Pause and Fast Podcast has been… I’m back, and we're getting right back into the conversation. ❤️ 🎧 In this episode, we talk about: Charity's intermittent fasting journey Sobriety as a foundation for a healthier lifestyle Yoga, movement, and mental clarity Building sustainable routines and habits Autophagy and cellular health Emotional eating and changing your relationship with food Community, self-care, and personal growth Finding what works for YOU If you're new here, welcome. If you've been here since the beginning, thank you for coming back. Let's pause, fast, and figure this out together. #IntermittentFasting #FastingJourney #Sobriety #Yoga #Wellness #HealthyLifestyle #MentalClarity #SelfCare #Autophagy #ThePauseAndFastPodcast

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Rachel Elmore - Fasting for the Long Run

Rachel Elmore lost 40 pounds with intermittent fasting—and gained so much more. In this episode, she shares how clean fasting, mindful eating, and sustainable lifestyle changes transformed her health, improved her mental clarity, and shifted her focus from weight loss to lifelong wellness. Whether you're new to intermittent fasting or looking for motivation to stay the course, Rachel offers practical advice, honest insights, and encouragement to help you create healthy habits that last. In this episode of The Pause and Fast Podcast, Rachel and I discuss: Breaking free from sugar cravings Exercising while fasting and recovering from injury Menopause and hormone replacement therapy Why longevity—not just weight loss—is her biggest motivation The mental health benefits of fasting Tips for anyone just getting started If you're looking for a sustainable approach to health without restrictive dieting, this conversation is for you. 👍 If you enjoyed this episode, please Like, Subscribe, and Share it with someone who could use a little encouragement on their intermittent fasting journey. New episodes of The Pause and Fast Podcast are released every other week! https://youtu.be/ml8xvMzd5Cg

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Fasting on Vacation: Finding the Balance Between Freedom and Flexibility 🌴

In this solo summer episode, Erika shares her approach to staying consistent with intermittent fasting while enjoying vacations and special experiences. From cruises and island adventures to unexpected pizza nights and memorable moments with friends, she explores how flexibility can be an important part of a sustainable fasting lifestyle. Learn how to create a vacation fasting plan, identify what's truly "window worthy," and enjoy your travels without guilt or all-or-nothing thinking. Have you ever struggled to fast on vacation? Tune in and join the conversation about balancing health goals with life's special moments. https://youtu.be/P55aip7lLhI

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Roxi Ruiz - The Unexpected Freedom of Fasting

“There’s so much freedom in the perceived restriction” — in Episode 22, Roxi Ruiz explains why it can actually become one of the most freeing and empowering tools for better health. After being diagnosed with prediabetes and fatty liver disease, Roxi began intermittent fasting in 2019 and completely transformed her health. In just 10 months, she reversed her medical markers through consistent fasting and lifestyle changes — and seven years later, she continues to maintain her results while helping others do the same. In this conversation, Roxi shares how fasting helped her break free from constant food obsession, improve her emotional resilience, and create lasting habits that support longevity and vitality. She also opens up about growing up in one of the most obese cities in America and navigating the cultural and emotional ties many people have with food. You’ll hear practical advice on: • How to get started with fasting • Why the “clean fast” matters • Building consistency without perfection • OMAD and alternate-day fasting • The power of community support like Meal-less Mondays • How fasting naturally changes movement, mindset, and food choices Whether you’re brand new to fasting or looking to deepen your journey, this episode offers real-life encouragement, practical wisdom, and a refreshing perspective on what it truly means to live well. https://youtu.be/E2OfTmJ-LJ8

Jackie Moravek - Becoming an Intermittent Fasting Foodie

In this episode of The Pause and Fast Podcast, Erika Barnhart talks with Jackie Moravek, social media creator behind The Intermittent Fasting Foodie and Grocery Addict, about building a sustainable fasting lifestyle without guilt, restriction, or food obsession. Jackie shares how her journey with intermittent fasting evolved from a strict, scarcity mindset into a flexible lifestyle centered around freedom, family, and enjoying food. As a stay-at-home mom from Kalamazoo, she explains how she balances fasting with busy family life while still embracing spontaneous moments, favorite foods, and meaningful meals with loved ones. This conversation explores intuitive eating, flexible fasting windows, OMAD, mindset shifts, and how removing rigid food rules can create a healthier relationship with food—for both adults and children. ✨ “When I don’t have these rules that make me feel restricted, I feel flexible.” In this episode: • Intermittent fasting and food freedom • Flexible fasting and OMAD • Mindset shifts around dieting and restriction • Family meals and intuitive eating • Creating a sustainable fasting lifestyle Jackiemoravek.com intermittentfastingfoodie.com Watch on YouTube! - https://youtu.be/PorGyX5pLDo

Laurie Lewis & Jalene Weigand- Maintaining Intermittent Fasting for Life

In this special episode, Erika Barnhart sits down with two experienced voices in the fasting community — Laurie Lewis and Jalene Weigand — for a powerful and honest conversation about what it really takes to maintain intermittent fasting for life. This isn’t about quick results. It’s about becoming the kind of person who can live this lifestyle long-term. Together, they explore: How motivation evolves over time (and why it matters less than you think) The surprising power of “being boring” with your habits What “effortless effort” actually looks like in real life How to feel confident living differently than the people around you Other ways we can “pause” in life beyond food You’ll also hear personal stories, mindset shifts, and practical tools that can help both beginners and experienced fasters stay consistent — without burnout. If you’ve ever wondered “How do I make this stick forever?” — this episode is for you. We referenced - The Hunger Habit - Judson Brewer, MD

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Alison Pizanie - Fasting After Bariatric Surgery

In this episode of The Pause and Fast Podcast, Erika Barnhart talks with Alison Pizanie, a board-certified bariatric educator and author, about her journey through bariatric surgery, weight loss, and finding long-term success with intermittent fasting. Alison shares why bariatric surgery is a powerful tool—but not a complete solution—and how intermittent fasting helped her manage weight regain, improve her relationship with food, and build a sustainable lifestyle. They also discuss the importance of mindset, emotional health, proper nutrition, and community support for lasting results. In this episode: • Bariatric surgery and long-term weight management • Intermittent fasting after surgery • Mindset and emotional health • Nutrition and protein intake • Building sustainable habits ✨ “Fasting is a lifestyle, not a diet.” https://youtu.be/SsPvl98ppsU

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Laurie Lewis - Mastering Intermittent Fasting

What if the simplest health shift is the one that actually sticks? In this powerful, no-nonsense conversation, Laurie Lewis shares her 9-year journey with intermittent fasting—and how it transformed her energy, mindset, and overall health when nothing else worked. This episode cuts through the noise. You’ll learn what a clean fast really is, how to find your ideal eating window, and why fasting is about so much more than weight loss. If you’re looking for a sustainable, realistic approach to better health, this is it. In this episode: • What actually makes intermittent fasting work • How to start (and stick with it) • The mindset shift that changes everything • Why “pausing” might be the missing piece Simple. Practical. Transformational. Resources: Fast Forward Wellness: https://fastforwardwellness.com The Obesity Code by Dr. Jason Fung Atomic Habits by James Clear Zero Fasting App Watch on YouTube - https://youtu.be/uBJpbodKpLs

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Nugget from Amy Jo Holcomb, and an update.

A quick life + podcast update 💬 In this episode, I’m sharing a shift in the Pause and Fast Podcast schedule—from weekly episodes to a bi-weekly cadence (for now). This decision comes from a place of wanting to create more intentional, thoughtful conversations around intermittent fasting—without rushing the process or sacrificing quality. I talk a little about what this podcast stands for, what you can expect moving forward, and how I’m continuing to build this space for learning, curiosity, and real-life experiences. I’m also always looking for new guests, so if you’ve ever wanted to share your story, I’d love to hear from you. And stick around for a great nugget from my conversation with Amy Jo Holcomb! Email me at pause.and.fast@gmail.com to talk about being a guest! Please rate the show and leave a comment - It helps listeners find us and I appreciate it!

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April Hall - Why Diets Failed-and What Finally Worked

In this episode of The Pause and Fast Podcast, Erika Barnhart talks with April Hall, restaurant owner, mother of five, and known as the Alabama Chicken Queen. April shares how intermittent fasting helped her move beyond years of yo-yo dieting to build a sustainable lifestyle that improved her health, energy, and mindset. April explains how understanding hormones, practicing a clean fast, and reducing artificial sweeteners changed her relationship with food and helped reduce inflammation and digestive issues. She also discusses how fasting strategies can evolve through different life stages, including perimenopause, and why learning to listen to your body is key. Beyond weight loss, April shares the importance of self-care, community support, and mindset shifts when creating lasting lifestyle change. Watch on YouTube - https://youtu.be/2fgnb6VS8Fk

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Episode 15, Martin Sher - The Mindset for Long-Term Health

In this episode of The Pause and Fast Podcast, Erika Barnhart sits down with Martin Sher, a 74-year-old retired CEO who lost 40 pounds and transformed his health through intermittent fasting. After years of following traditional dieting advice, Martin discovered intermittent fasting and committed to a sustainable lifestyle focused on nutrition, mindset, and long-term health. Martin shares how small changes—like gradually extending fasting windows, choosing whole foods, and practicing mindful eating—helped him achieve permanent weight loss and improved health markers. He also explains why community support, patience, and consistency are key to maintaining results over time. This conversation explores the deeper mindset behind successful weight loss, including why eating slowly enhances satisfaction, why exercise should be enjoyable, and how shifting your relationship with food can lead to lasting change. Martin also offers a preview of his upcoming book, where he shares lessons from his journey and practical strategies for others interested in intermittent fasting. If you're interested in intermittent fasting, weight loss, nutrition, mindset, and building sustainable healthy habits, this episode offers inspiration and practical insights for your own health journey. Watch on YouTube - https://youtu.be/i7rismWgPno

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Episode 14, Raena Hawkins - The Journey of Clean Fasting

What if intermittent fasting isn’t just about weight loss — but about transforming your mindset, habits, and relationship with food? In this powerful episode, Erika Barnhart sits down with Raena Hawkins to explore her fasting journey that began in 2014 with the 5:2 method and evolved into a sustainable, empowering clean fasting lifestyle. Raena shares the struggles, breakthroughs, and mindset shifts that helped her move from white-knuckling hunger to experiencing calm, confidence, and clarity around food. Together, they discuss: How clean fasting simplifies the process and enhances results Why mindset matters more than willpower Navigating social situations with confidence (“No is a complete sentence.”) The connection between fasting, exercise, and strength training Hormonal changes, aging gracefully, and fueling your future self Tools, routines, and practical advice for beginners Raena reminds us that patience is key, community support is powerful, and embracing discomfort can lead to lasting transformation. This episode is filled with real-life wisdom for anyone exploring intermittent fasting, clean fasting, weight loss, nutrition, wellness, and sustainable health habits. If you’ve ever struggled with hunger, questioned your habits, or wondered how to make fasting fit your real life — this conversation will leave you feeling empowered and equipped. 🎧 Tune in now and start building a fasting lifestyle that supports your health, your family, and your future self.

Episode 13, Graeme Currie - Losing 132 Pounds & Keeping It Off

In this episode of The Pause and Fast Podcast, Erika Barnhart sits down with Graeme Currie, bestselling author of The Fasting Highway, to discuss his remarkable intermittent fasting journey. After reaching 360 pounds, Graeme made a life-changing decision that led to a 132-pound (60 kg) weight loss — and, more importantly, long-term weight maintenance. We talk about breaking sugar addiction, clean fasting, nutrition awareness, positive mindset, and why patience is essential for sustainable weight loss. Graeme shares how intermittent fasting became a lifestyle — not a diet — and the non-scale victories that transformed his health and personal growth. If you're seeking lasting change, freedom from food obsession, and a realistic approach to intermittent fasting, this conversation will both inspire and equip you. Watch on YouTube: https://youtu.be/QiNgTbF4mpA https://thefastinghighway.com/

Episode 12, Cheryl Land - From Dieting to Freedom

In this episode of The Pause and Fast Podcast, Erika Barnhart sits down with Cheryl Land, RN, to explore how intermittent fasting transformed her health, mindset, and relationship with food. After years of being health-conscious but struggling with weight management following pregnancy, Cheryl began her intermittent fasting journey on May 13, 2021. What started as a simple shift in eating windows became a powerful lifestyle change. Over the past three years, she has maintained her weight within a four-pound range — something she had never experienced before. Cheryl shares the early challenges of fasting, the mindset shifts that made it sustainable, and the unexpected health benefits she discovered along the way — including improved energy, better sleep, smoother skin, and freedom from food obsession. This conversation goes beyond weight loss. It highlights the flexibility, freedom, and empowerment that can come from consistent fasting protocols and supportive community. In this episode, we discuss: • How Cheryl transitioned from dieting to intermittent fasting • Adjusting eating windows and maintaining weight long term • The role of mindset in sustainable health • Lifestyle changes that support success • Practical fasting tips for beginners • Health benefits beyond the scale Whether you’re new to intermittent fasting or looking to strengthen your fasting journey, this episode offers encouragement, realistic insight, and practical guidance. If this episode resonates with you, be sure to subscribe, leave a review, and share it with someone who may benefit from a fresh approach to health and wellness. Also available to watch on YouTube - https://youtu.be/X1xGESduZ-I

Episode 11. Star McEuen - Just Give Yourself Grace: Fasting, Clarity & Metabolic Healing

What if the problem was never willpower—but insulin resistance? In this powerful and honest conversation, Erika Barnhart sits down with intermittent fasting coach and wellness educator Star McEuen to unpack how intermittent fasting evolved from a last-ditch weight loss effort into a sustainable, freeing lifestyle. After years of “doing everything right”—counting calories, tracking macros, and pushing her body through intense workouts—Star was at her wit’s end. Discovering clean intermittent fasting changed everything. By addressing insulin resistance and letting go of rigid diet rules, she lost 81 pounds naturally and has maintained her results for over six years—without tracking, dieting, or extreme exercise. Together, Erika and Star explore the health benefits of intermittent fasting, including improved cholesterol, reduced anxiety, mental clarity, and emotional stability. They talk about why fasting should be flexible, how what you break your fast with truly matters, and how fasting can deepen your understanding of your body and overall health. This episode also dives into self-care beyond food—movement, mindset, grace, and holistic wellness—and offers practical guidance for beginners looking to start a fasting lifestyle that actually lasts. If you’ve ever felt stuck, frustrated, or overwhelmed by diet culture, this conversation is a reminder that healing is possible—and freedom is closer than you think. ✨ “Fasting is freeing.” ✨ “Just give yourself grace.” Watch with video on YouTube - https://youtu.be/Ncs6A1r350E