Three Phase Podcast
Welcome to the Three Phase Podcast—Explore the realms of elite fitness, discover the power of discipline and resilience, and embrace the path to self-discovery. Our discussions span a spectrum—from breathwork and nutrition to overcoming injuries and finding joy beyond the arena of sports.
Whether you're drawn to bodybuilding, passionate about mental well-being, or seeking inspiration for your competitive spirit, the Three Phase Podcast caters to your diverse interests.
Tune in, and let us guide you through the evolving phases of life, empowering you to elevate every aspect of your journey. Embark with us and unlock the potential for growth and inspiration in each phase.
joe@3phasefitness.ca
Three Phase Podcast
036 - Fasting: The Good, the Bad, and the Unnecessary
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Podcast Description
Fasting has become one of the most talked-about tools in health and performance — and one of the most misunderstood.
In this episode, Joe takes a long-form, no-hype look at fasting: the good, the bad, and the unnecessary. Drawing from personal experience, current research, and decades-old wisdom, this conversation breaks down what fasting actually does in the body, when it can be helpful, and when it quietly becomes a liability.
Joe shares his own six-month fasting experiment, including daily time-restricted eating and a 72-hour water fast, and explains how his thinking evolved through exposure to researchers like Dr. Satchin Panda and Dr. Rhonda Patrick. The episode explores fasting through multiple lenses — metabolism, digestion, cognitive function, fat loss, hormonal health, sleep, performance, and recovery — while addressing common misconceptions and oversimplified claims.
You’ll learn:
- What fasting actually is (and what it isn’t)
- Why fasting can feel powerful at first — and why it sometimes backfires
- How fasting affects digestion, brain function, fat loss, and metabolic flexibility
- Why fasted training is often unnecessary for most people
- Who should not be fasting, including athletes and women trying to conceive
- Clear signs that fasting is no longer serving you
- How to use fasting as a short-term, corrective tool instead of a lifestyle identity
- Practical guidance on journaling, meal timing, and knowing when to stop
This episode isn’t about convincing you to fast. It’s about giving you a framework to decide — intelligently — whether fasting belongs in your life at all.
Because fasting isn’t the goal.
Function, recovery, and long-term health are.
Episode Sponsors
BIOptimizers
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👉 https://bioptimizers.ca (Canada)
ATP Labs
Clean, pharmaceutical-grade supplements focused on performance, recovery, and long-term health.
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👉 https://atplab.com