The Pause and Fast Podcast

Intermittent fasting changed my body — and my life.

Welcome to The Pause and Fast Podcast, where we talk about intermittent fasting, wellness, mindset, self-care, movement, and the real-life journey of becoming healthier without the extremes.

New episodes every week, with a mix of inspiring guests and solo conversations. Sometimes we talk fasting. Sometimes we talk about the things that help us feel better, think differently, and create a healthier relationship with ourselves.

I’m always looking for great conversations and people with a story, perspective, or experience worth sharing. If you’d like to be a guest, have a topic you’d love to hear discussed, or just want to connect, reach out!

Honest conversations. Practical takeaways. No drama. Just a little more pause.

Follow along:
Instagram: @pause_and_fast
TikTok: @pause.and.fast
Facebook & YouTube: The Pause and Fast Podcast

Latest Episodes:

Tweak It Till It’s Easy: Real-Life Fasting, Updates & Reflections Oct 11, 2026

Show notes

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.

Maria Urso - Finding Peace, Purpose & Self-Acceptance - (Full Episode) Oct 01, 2026

Show notes

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

Maria Urso - Don't be so hard on yourself - (A clip from eps.27) Sep 27, 2026

Show notes

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.

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

Fasting, Flexibility & Real Life: Making It Work When Life Gets Busy Sep 20, 2026

Show notes

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.

The CPAP I Thought I’d Need Forever: My Unexpected Non-Scale Victory Sep 13, 2026

Show notes

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

Charity Wade - Fasting, Sobriety, and Embracing Clarity Sep 06, 2026

Show notes

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

Rachel Elmore - Fasting for the Long Run Jun 28, 2026

Show notes

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

Fasting on Vacation: Finding the Balance Between Freedom and Flexibility 🌴 Jun 08, 2026

Show notes

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

Roxi Ruiz - The Unexpected Freedom of Fasting May 24, 2026

Show notes

“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 May 10, 2026

Show notes

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