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

The conversation covers Daniela's fasting journey, the discovery of intermittent fasting, the importance of community support, the significance of consistency and mindful eating, the fasting routine and food quality, the role of carbohydrates and the influence of Blue Zones on eating habits and lifestyle. The conversation covers the impact of physical activity and lifestyle on weight management, the role of intermittent fasting in weight loss and health, and the influence of mindset and emotional well-being during intermittent fasting. The discussion delves into the differences in physical activity and walking habits in different countries, the effects of intermittent fasting on hormones and insulin resistance, and the positive impact of intermittent fasting on emotional well-being and mindset. The conversation covers various aspects of intermittent fasting, including the role of accountability and tools, the use of apps and resources, recommendations for plant-based nutrition, challenges and support in intermittent fasting, advice for beginners, surprising benefits, and the impact of age on intermittent fasting. Key takeaways include the improvement of memory and cognitive function, the importance of community support, and the sustainable and free nature of intermittent fasting.

Takeaways

• Intermittent fasting for health
• Quality of food matters
• Community support and inspiration Walking and physical activity in different countries
• Impact of intermittent fasting on weight loss and health
• Mindset and emotional well-being during intermittent fasting Intermittent fasting can improve memory and cognitive function.
• Community support and like-minded individuals play a crucial role in the success of intermittent fasting.
• Intermittent fasting is a sustainable and free approach to improving health and well-being.

Chapters

• 00:00 Introduction and Fasting Journey
• 05:53 Support and Community
• 12:01 Fasting Routine and Food Quality
• 18:00 Eating Habits and Lifestyle
• 32:25 Diet and Nutrition
• 38:43 Mindset and Emotional Well-being
• 44:23 Recommendations and Resources
• 50:47 Advice for Beginners and Long-Term Benefits
• 59:30 Age and Intermittent Fasting
• Watch on YouTube - https://youtu.be/vnL3cp_Sf2E

Intermittent fasting isn’t about starving—it’s about freedom, clarity, and healing.

In this episode, Erika Barnhart sits down with fasting coach Lisa Evers to talk clean fasting, mental health, hormonal balance, and how flexibility makes fasting sustainable. Like so many of us, Lisa faced some real struggles. Diet brain, body image and digestive issues as well as hypothyroidism? Yep, they had her caught up in a whirlwind of food and exercise obsessions. Then came the game-changer: Intermittent Fasting (IF). This powerful shift didn't just transform her health; it flipped her mindset upside down! Suddenly, she was free from the grip of diet culture and body image worries. But Lisa didn't stop there. She's launched her own digital business to help you find your food freedom! It hasn't always been easy, but she's not just getting by; she's thriving, thanks to the benefits of IF! Her passion for helping others shines bright as she lifts people up to embrace their own freedom.

✨ In this episode, you’ll learn:

Why intermittent fasting is about when you eat, not starving What clean fasting really means and why it matters

How fasting can positively impact mental health

Why flexibility leads to long-term success How to listen to hunger signals without fear The role of hormonal health in fasting Simple food choices that support fasting How community and resources support lasting change

🧠 Fasting is a tool for health—not just weight loss.

Watch on Youtube - https://youtu.be/U28Vorz4oT8 #IntermittentFasting #CleanFasting #HormonalHealth #MentalHealth #FastingJourney

Amy Jo is a wife, mother, small business owner, health coach,and college English professor. She and her husband Rush, have been married 28 years and are enjoying being empty nesters since their son married three years ago. Six years ago, enjoying life and keeping up with her many responsibilitieswas overwhelming. She was ballooning back up to her all-time highest weight of 300 pounds and suffering from debilitating nerve pain from a hip injury that led to labral repair surgery in December of 2016. Morbidly obese her entire adult life, she gave IF a try in January of 2020 after two coworkers had been doing a version of it through a program sponsored by their school’s insurance. The rest, as they say, is history. Since IF day one on January 6, 2020, Amy Jo has lost about 90 pounds and is no longer in chronic pain or taking the strong meds that helped her merely function daily. She is also finding balance after losing her Mom and entering menopause in 2023. Even with a bit of weight gainsince, the clean fast remains her one non-negotiable ingredient for maintaining a healthy intermittent fasting lifestyle.

My name is Erika Barnhart. I have lost nearly 90 lbs by using clean fasting and healthy eating. I was so excited to have a conversation with Jalene Weigand, an experienced Intermittent faster of 4 years. I hope you enjoy it!

1. ​Facebook: https://www.facebook.com/share/g/1AoBkkDTvU/
2. ​Instagram: https://www.instagram.com/pause_and_fast/
3. ​TikTok: @pause.and.fast

Or, reach out to me at pause.and.fast@gmail.com to join the fun and be a guest on the show.

Jalene: I honestly can’t remember a time when I wasn’t focused on my body image. Growing up in Southern California in the 80s, image was everything. MTV, thin models, and constant pressure made me hyper-aware of my curves from a young age. After puberty, with friends moving away and emotions running high, I discovered that food could numb my feelings—and that started a cycle of overeating, bingeing, and purging that followed me through high school and into my early 20s.

After a painful breakup, my eating disorder spiraled, and I reached my lowest weight—sadly unnoticed in a culture that praised being waif thin. My family didn’t mean harm; they were simply repeating the generational message that thinness meant control and worth. Eventually, I hit a breaking point.

A blind date changed everything. The man who would become my husband was the first to lovingly tell me I needed help. At 23, I recovered from the binge/purge cycle, but the obsession with my body stayed. For decades I cycled through diets, calorie counting, intense workouts, and every trend—from vegetarianism to Atkins, Weight Watchers, and Pure Barre. Later, hormone issues and food sensitivities pushed me into more research, leading me to a grain-free lifestyle that worked—until 2020 hit.

As a preschool teacher navigating remote teaching during the pandemic, everything unraveled. Despite trying to stay healthy, I eventually gained 30+ pounds without realizing it—thank you, stretchy clothes! A photo posted online and a few concerned friends finally made me face it. Their honesty stung, but it pushed me back into research mode, where I stumbled on insulin resistance and intermittent fasting. A podcast with Laurie Lewis moved me to tears, and that day—November 2021—I started clean fasting.

I lost 20 pounds quickly with 16:8 fasting, but ongoing health issues led me to a new endocrinologist who discovered I had no hormones, thyroid antibodies, and had unknowingly gone through menopause years earlier. With fasting and HRT, my health finally clicked into place. I’ve lost the weight, stabilized my hormones, and now live a lifestyle that feels sustainable and peaceful.

I’m deeply grateful—for the medical professionals who truly listened, for those who shared their own healing stories, and for everyone who supported me along the way. This journey has been long, emotional, and transformative, but I’m finally living in a body and life that feel like home.

Mike Saunders: Sometime around December of 2023 I topped out at 365 pounds.I’m 6’1” so that put my BMI at 48.2. My A1C was hovering around 7, which is toohigh. At the time I was 71 years young so that is a huge amount to be carryingaround for a fellow of that age. Add to that a track injury to my left knee in HighSchool and my knees would simply not take any more. I saw an Ortho surgeon whowas highly recommended and of course the first thing he said was I had to loseweight, or the hospital and insurance would not allow surgery until I did. Mygoal weight was 331 pounds to be able to have surgery. The holidays came andpassed and I had lost only a few pounds. I went to weigh in again and of courseI was told to continue and just ‘call us when you are down to 331’. I had a FBfriend and I knew that she had lost a ton of weight so I contacted her andlearned about IF. On 2/28/24 I began to fast with a vengeance. Many people sayto ease in to it. That’s just not my personality so I ripped off the Band-aidand started in with 20:4 or 18:6, depending on the day and how I felt. Iordered Gin Stephens book Fast Feast Repeat and started learning. I joined 4 FBgroups for fasting and learned. I talked with my FB friend Kortney and learned.And I fasted.