Flexible Fasting With Heather Heynen

Layers of Fasting

14 Jun 2022

Contributed by Lukas

Take a listen to learn about the layers of fasting: what they are, how you can use them to figure out your best way of fasting, what type will work be...

Can I Eat Whatever I Want As Long As I Am Intermittent Fasting?

07 Jun 2022

Contributed by Lukas

Take a listen to get my take on this very often-asked question and also some practical, doable strategies you can start to implant today to lose weigh...

Sleep Hygiene Tips For Easier Fasting & Weight Loss

17 May 2022

Contributed by Lukas

Do you have chronic wake-ups during the night or suffer with insomnia? Over the years I have really honed a simple approach for my clients to impelent...

3 Ways To Turn Off Hunger

03 May 2022

Contributed by Lukas

This is a quick tips an tricks episode about 3 ways to turn off hunger. If you're using IF or TRE then you know getting started with it can be difficu...

Upgrading Your Mitochondria Through Flexible Fasting

26 Apr 2022

Contributed by Lukas

Optimizing our mitochondrial health is imperative to burning fat and reducing the aging process. Learn how to use flexible fasting to upgrade your cel...

How Long Should I Fast?

19 Apr 2022

Contributed by Lukas

This is the most common question I get asked: How long should I fast? Take a listen to learn how to figure out your own optimal fasting times to impro...

My Best Tips & Tricks To Make IF or TRE Feel More Doable

12 Apr 2022

Contributed by Lukas

Take a listen for a run-down of very practical strategies you can start to implement today to make Intermittent Fasting or Time Restricted Eating Feel...

Vacationing & Travel Tips To Not Gain Weight & Stay In Alignment With Your Goals

05 Apr 2022

Contributed by Lukas

Many of you have started traveling again and/or are out on the road for trips or work so how do we keep the health benefits of fasting while out of ro...

Morning Routines That Can Help You Lose Weight, Make Fasting Feel Easier & Change Your Life

29 Mar 2022

Contributed by Lukas

I LOVE this topic because it’s one that is very personal to me as implementing a morning routine years ago changed my life in a very dramatic way. A...

The Best Diet For You To Lose Weight

22 Mar 2022

Contributed by Lukas

If you're like most people who are trying to lose weight or lean out, get your health back or optimize physical performance you are probably a bit con...

The Best Snacks For Fat Loss, “Movement Snacks” & Break Room Navigation

15 Mar 2022

Contributed by Lukas

In this episode I give you ways to navigate through the break room temptation, the best snacks to satiate and help with weight loss & maintenance, and...

Fasting Habits: How To Make Your Healthy Habits Stick & Feel Easy

08 Mar 2022

Contributed by Lukas

Some of the biggest issues I see with people trying to implement fasting into their daily lives or trying to lose weight or just trying to create bett...

How To Set Up Your Environment For Success

01 Mar 2022

Contributed by Lukas

There are proven ways to set up our environments to give us the biggest success rates when it comes to creating new healthy habits! So how can we use ...

Food Sequencing, Food Pairing & Meal Timing for Fat Loss and Optimal Health

22 Feb 2022

Contributed by Lukas

Did you know that how you sequence your food, how you combine certain foods & when you time your meals can influence fat loss as well as increase heal...

OMAD - Should You Try It?

15 Feb 2022

Contributed by Lukas

OMAD (one meal a day) can be really beneficial for weight loss and health but it can also backfire into overeating. Take a listen to learn what some o...

Tips & Tricks For Closing Your Eating Window Before Fasting

08 Feb 2022

Contributed by Lukas

I get lots of questions asked by clients on how to close their eating window more easily before starting their fast. I think this comes up a lot becau...

How Our Gut Health Influences Fat Loss, Our Immune System & Our Mental & Emotional Wellbeing

01 Feb 2022

Contributed by Lukas

Do you experience digestive issues, inability to lose weight or feel stressed all the time? There can be lots of causes for this but most often it can...

Zone 2 Training For Maximum Fat Loss & Optimal Health

25 Jan 2022

Contributed by Lukas

Zone 2 training is a way of training and exercising that is optimal for our health and also for fat loss. We will talk about what it is, how it impro...

Things That Delay or Prevent Fat Loss

18 Jan 2022

Contributed by Lukas

Take a listen to learn about what delays and prevents fat loss…not just weight loss… but direct fat loss. If you’re trying to lose weight, most ...

How Not To Fast

11 Jan 2022

Contributed by Lukas

There are specific ways we don’t want to be fasting. Take a listen to learn how to make sure you’re using best practices for your fasting protocol...

How To Get Back On Track With Fat-Fasting Or Carb-Fasting

01 Jan 2022

Contributed by Lukas

If you're like me, you’ve been enjoying this festive season with some different (and probably more) food and drink than you normally eat! You’re p...

Using Flexible Fasting To Become An Intuitive Eater & More Metabolically Flexible

28 Dec 2021

Contributed by Lukas

Flexible fasting is one tool we can use to become more metabolically flexible and also a more intuitive eater. Take a listen to learn strategies to ge...

How To Know If You’re Fasting For Too Long & What To Do About It

21 Dec 2021

Contributed by Lukas

If you are fasting for too long there are some warning signs and cues that your body will show you. Fasting for too long can create health issues as w...

Controlling Cravings & Hunger

14 Dec 2021

Contributed by Lukas

Cravings can really feel so intense and uncontrollable and are often one of the biggest reasons why people have difficulty losing weight and keeping i...

How Much To Eat To Lose Weight

07 Dec 2021

Contributed by Lukas

In this episode I give practical ways to figure out how much to eat for your body-weight goals. We talk about using IF for weight loss, how to follow ...

What To Eat For Weight Loss and Optimal Health

30 Nov 2021

Contributed by Lukas

Learn what foods to eat during your eating window to optimize weight loss and health. Learn how to make small, doable changes to your food choices tha...

How To Lose Weight & Optimize Health By Managing Your Blood Sugar

23 Nov 2021

Contributed by Lukas

This is all things blood sugar related… how it effects our weight, our health, our brain. Learn ideas for managing it so you can optimize your healt...

Handling The Holidays

16 Nov 2021

Contributed by Lukas

Learn how to stay on track with your Intermittent Fasting, Time Restricted Eating schedule and/or healthy eating habits through the next 2 months of t...

Why Overly Restrictive Diets Fail & How To Lose Weight Without Over-Restriction

09 Nov 2021

Contributed by Lukas

Learn why over-restriction will ALWAYS fail when it comes to weight loss and often creates other health issues. Learn ways to stay away from the dieti...

Meal Frequency And Body Composition

02 Nov 2021

Contributed by Lukas

If you've been on the weight loss journey or weight maintenance journey you will often be tracking, eating breakfast, mid morning snack, shake after t...

Undoing Diet Mentality

26 Oct 2021

Contributed by Lukas

Diet mentality is usually found in people who have dieted multiple times in their lives. If you’ve been a yo-yo dieter or feel like you’ve been di...

How To Boost Your Metabolism

19 Oct 2021

Contributed by Lukas

Does Intermittent Fasting decrease your metabolism? Learn the facts about fasting and metabolism as well as practical strategies you can use to boost ...

How To Navigate Food Pushers & Social Pressure When Intermittent Fasting

12 Oct 2021

Contributed by Lukas

Social pressure around food can feel really uncomfortable. If you are trying to stick to a particular IF schedule but your partner orders pizza at 10p...

Flexible Fasting: The Best Fasting Protocol To Fit Your Goals

05 Oct 2021

Contributed by Lukas

Learn about Flexible Fasting and how to utilize the best fasting protocol to fit your specific goals for weight loss, optimizing health and/or maximiz...

Intermittent Fasting’s Relationship With Stress, Cortisol, Insulin Resistance & Sensitivity

28 Sep 2021

Contributed by Lukas

Learn about IF and how it influences stress and cortisol as well as insulin sensitivity. Learn best practices to try for you.

Still Not Losing Weight Or Stalled Out With Intermittent Fasting? Here’s How To Solve It

21 Sep 2021

Contributed by Lukas

If you’ve been intermittent fasting but you’re still not losing weight or you’ve plateaued, take a listen to learn what to do to solve this issu...

What To Do If You Eat In Your Fasting Window

14 Sep 2021

Contributed by Lukas

It happens to all of us….eating within our fasting window. Learn what to do if it happens and also practical behavioral and thought-work strategies ...

Intermittent Fasting and Exercise: Should You Exercise While Fasted? What Type of Exercise Is Best?

07 Sep 2021

Contributed by Lukas

Incorporating exercising with intermittent fasting is going to depend on many different factors. Different versions of Intermittent Fasting lend them...

Restriction Issues, The Mental & Emotional Benefits of IF and More

24 Aug 2021

Contributed by Lukas

Take a listen to learn about dealing with restriction mentality in IF as well as the mental and emotional benefits of IF. Learn how it can help stabil...

Electrolytes: Do You Need To Be Using Them? Can They Help With Fasting?

17 Aug 2021

Contributed by Lukas

Water & electrolytes are essential to our bodies. Electrolytes are needed for cells to function properly, to do their jobs. Learn about the symptoms o...

All Things Carbs: Should You Be High-Carb? Low-Carb? What Kind Of Carbs?

10 Aug 2021

Contributed by Lukas

Take a listen to learn about all things carbs…Should you eat them? If so, what kinds? How many? Learn about carb-loading, carb cycling & how to use ...

Setting Up Your Environment For Success With IF, Epigentics, Trigger Foods & More

03 Aug 2021

Contributed by Lukas

Stimulus control is one of the big keys in losing weight as well as creating a healthier relationship with food. It also influences how “easy” or ...

True Fasting, What’s The Best Food To Open Your Eating Window With & More

20 Jul 2021

Contributed by Lukas

Take listen to learn the benefits of “true fasting” or “clean fasting” during your fasting window. We also talk about what foods might be most...

Measuring Ketones & What To Eat During The Eating Window

19 Jul 2021

Contributed by Lukas

Answers and discussion on questions around measuring ketones and what to eat during the eating window.

Tips & Tricks To Make The Transition To Intermittent Fasting Easier

19 Jul 2021

Contributed by Lukas

Learn mindset strategies as well as practical behaviors strategies to make transitioning to Intermittent Fasting easier!

Intermittent Fasting Questions Answered: What Is Intermittent Fasting Exactly?

19 Jul 2021

Contributed by Lukas

A short intro to what exactly Intermittent Fasting is and some of the different types used for weight loss & health.

Flexible Fasting With Heather Heynen (Trailer)

18 Jul 2021

Contributed by Lukas