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/

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

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

💚 February is Cholangiocarcinoma Awareness Month 💚

In this episode, Erika Barnhart sits down with Wendy Taquino, a professional singer, to explore her powerful health journey with intermittent fasting and emotional healing. Wendy shares how fasting became a freeing, sustainable tool — not just for weight loss, but for improving metabolic health, balancing hunger hormones, and supporting emotional well-being.

The conversation also thoughtfully touches on Wendy’s experience navigating a cancer diagnosis, and how self-care, informed nutrition choices, and community support have played a vital role in her resilience. This episode is an honest, hopeful discussion about listening to your body, letting go of outcomes, and choosing wellness from a place of compassion rather than control.

🎙️ About Wendy

Wendy is a recovering recovering life-long emotional eater, food addict, and yo-yo dieter. IF was the
missing tool she needed to gain control of her cravings, to help her dig in and deal with the root
issues of her bingeing — both biologically and emotionally.

She was put on her first diet at 11. But what nobody knew at the time was that she had some
trauma that she was trying to bury with food. And that was going to be her coping mechanism
for the next 25 years. But she did every diet out there to try and manage it. Jenny Craig, Weight
Watchers, Nutrisystem, and every other fad. She’s lost and gained thousands of pounds over
her lifetime.

In 2006, all the pain that she’d been trying to keep at bay came bubbling up, and she had a
nervous breakdown and struggled with major depression for 2 solid years. In a short amount of
time, she had binged her way up to 285 pounds.

After years of therapy and emotional healing, she was finally ready to tackle the weight gain and
become a whole, integrated, and healthy person — ready to heal her body after working to heal
her mind. Even though she doesn’t recommend it to anyone now, she had Weight Loss Surgery
in 2017 and lost 80 pounds in the first year. But then struggled to lose 20 more the next until she
found that doing a Keto diet worked for her. In 2019, she met and married her amazing
husband, who brought carbs back into her life and house — and regained 20 pounds.

In 2020, she found IF and was determined not to put all the weight she’d worked hard to lose
back on. What she didn’t know then was that it was also going to help her heal her metabolism.
She went on to lose an additional 40 pounds and has been maintaining a 140-pound weight
loss with IF for nearly four years.

📺 Watch on YouTube
Full podcast episodes, clips, and additional conversations are available on the Pause and Fast YouTube channel.

https://youtu.be/5pWfbNrmshE
👉 Subscribe on YouTube to watch full episodes and supporting content.

What happens when you stop chasing weight loss and start listening to your body?

In this episode of the Pause and Fast podcast, host Erika Barnhart sits down with Michelle Montone, a trainer from the Orlando, Florida area, mom of two, and longtime intermittent faster, to share her deeply honest and transformative journey with clean fasting.

Michelle began intermittent fasting in January 2020 after decades of yo-yo dieting, diet culture burnout, emotional eating, and unresolved health issues. Over the next ten months, she released 50 pounds — but more importantly, she gained food freedom, mental clarity, and a sense of trust in her body she had never experienced before.

Now 44, Michelle opens up about how fasting has supported her through hormonal shifts, mood changes, sleep disruptions, and changes in body composition. She explains how her fasting practice has evolved over time, why flexibility matters and how focusing on quality over quantity transformed her relationship with food.

This conversation goes far beyond weight loss. Together, Erika and Michelle explore:

• Why fasting is a discipline — not a punishment
• How clean fasting supports hormonal and metabolic health
• Letting go of the scale and diet mentality
• Movement, strength training, and fasting in midlife
• Why fasting isn’t linear — and why that’s okay
• How to start slow and build a sustainable fasting lifestyle

Michelle also shares her current fasting rhythm, her “qualitarian” approach to eating, and why she believes intermittent fasting offers flexibility, empowerment, and long-term wellness — especially for women in midlife.

If you’re curious about fasting, struggling through perimenopause, or ready to break free from diet culture once and for all, this episode offers both inspiration and practical wisdom.

🎧 Listen in for an honest conversation about resilience, discipline, and thriving at any age.

www.tiktok,com/@mrsshelle0?

In this episode, Rebecca shares her personal journey with intermittent fasting, emphasizing the importance of clean fasting and how it transformed her mindset, emotional well-being, and relationship with stress.

In this thoughtful conversation, we explore what motivated her to begin intermittent fasting, how clean fasting and food choices support metabolic flexibility, and why mindset plays such a powerful role in sustainable health. Rebecca also shares insights on eating seasonally, exploring new foods, balancing carbohydrates, exercise, and the unexpected parallels between fasting and learning a new language.

This episode is a reminder that intermittent fasting isn’t just about weight loss—it’s about creating space, building awareness, and embracing the power of a pause.

✨ In this episode, we discuss:

• Why clean fasting is essential for effective intermittent fasting
• The impact of fasting on mindset, emotional well-being, and stress
• Metabolic flexibility and long-term health benefits
• Eating seasonally and expanding food choices
• Motivation, weight loss, and starting intermittent fasting
• Exercise, balance, and sustainable habits

Whether you’re new to intermittent fasting or looking to deepen your understanding, this conversation offers grounded insights and encouragement for a healthier, more intentional approach to wellness.

🔔 Don’t forget to like, subscribe, and share if this episode resonates with you.

Chapters

• 00:00 Introduction and Comfort Zone
• 11:01 Clean Fasting and Food Choices
• 19:13 Mindset and Emotional Well-being
• 27:59 Exploring New Foods and Eating Seasonally
• 34:10 Balancing Carbs and Snacking Habits
• 39:42 Motivation for Fasting and Learning a New Language
• 46:17 Bar Classes and Short, Effective Workouts
• 51:28 Starting Intermittent Fasting and the Power of a Pause

In this Pause and Fast episode, Erika Barnhart sits down with Lisa Glick—certified intermittent fasting coach, long-distance runner, and fitness instructor—to talk about fasting beyond weight loss.

Lisa shares her 10+ year journey with intermittent fasting and the keto diet, and how fasting supported her health, emotional well-being, and mindset through menopause. As someone who teaches fitness classes and prefers to exercise while fasted, Lisa explains why fasted workouts work for her and how movement and fasting can support metabolic health.

Together, Erika and Lisa address common misconceptions around intermittent fasting, cholesterol, and exercise, while highlighting the importance of self-advocacy in women’s health. Lisa also offers practical, beginner-friendly tips for starting intermittent fasting, reminding listeners to start small, give themselves grace, and focus on mindset over perfection.

Whether you’re navigating menopause, curious about fasted workouts, or looking for a more empowering approach to wellness, this episode will leave you informed, encouraged, and confident in your Pause and Fast journey.

https://youtu.be/QvT6r4haJks

Lisa reccomended Dr. Georgit Ede https://a.co/d/co8WsBe

In this heartfelt Episode 6, Erika Barnhart sits down with her 22-year-old daughter, Kiana Barnhart, for an honest mother-daughter conversation about motherhood, health, and personal transformation. Kiana shares her journey as a young mom—navigating postpartum challenges, reshaping her relationship with food, and discovering the powerful impact of intermittent fasting. From weight loss and confidence to mental clarity, digestion, skin health, and mindful eating, this episode explores how small, sustainable changes can lead to lasting wellness. Whether you’re a new parent, curious about fasting, or looking to reconnect with your body and priorities, this conversation offers real-life insight, encouragement, and inspiration. 💚 Topics include: • Postpartum health & self-care • Intermittent fasting for beginners • Mindful eating & food quality • Mental clarity, ADHD & digestion • Healthy habits for kids & families • Navigating social eating & vacations • Listening to your body without guilt 🎧 Sound Disclaimer: This episode was recorded in person with a guest for the first time. While the audio quality may vary slightly, the conversation and message remain the heart of this episode. Thank you for your grace as we continue to grow and improve! ⏱️ Chapters included for easy listening If this episode resonates, please like, subscribe, and share—it helps support the podcast and this growing wellness community. 💚🎙️

Watch on YouTube - https://youtu.be/3ZOrulQYTUg

Takeaways

• Fasting as a Lifestyle
• Postpartum Challenges Nutrition and Snack Choices
• Meal Planning for Children
• Impact of Fasting on Health
• Skin and Hair Health Improved health through fasting
• Enhanced self-care and body awareness Intermittent fasting has led to a change in food preferences and choices
• Ease into intermittent fasting and ensure the right mindset and support system
• Listen to your body and pay attention to cravings for better food choices

Chapters

• 00:00 New Year's Day Reflections and Changes
• 06:09 Weight Management and Water Retention
• 11:09 Fasting and Physical Activity
• 16:10 Snacking Habits and Fasting Misconceptions
• 31:05 Skin and Hair Health
• 37:44 Managing Allergies and Health
• 43:03 Fasting and Mental Clarity
• 50:30 Fasting and Intuitive Eating
• 01:15:27 Closing Thoughts and Encouragement for Fasting Beginners