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.

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