No More Compensating: How to Start the New Year Without Regret

A practical, mindset-focused conversation about starting the new year without punishment, panic, or regret.

Episode #239

🎙️ What if the biggest mistake we make in January is starting from regret — and trying to "make up for" the holidays with extreme fasting?

Megan Ramos and Dr. Terri Lance unpack why compensatory fasting and compensatory eating don't work, how regret undermines consistency, and why every decision is simply your next decision forward. Drawing on years of coaching experience, they outline how to ease back into fasting after the holidays, put weight gain into perspective, and build momentum without burnout or self-punishment.

👉 What you'll learn:

• Why starting from regret puts you at a disadvantage
• How compensatory fasting and compensatory eating backfire
• Why every choice is just your next decision — not a moral failure
• How to ease back into fasting after the holidays
• Why most holiday weight gain is water, not fat
• How to choose supportive fasting strategies in early January
• The difference between self-compassion and self-enabling
• How to create a steady, sustainable start to the new year

Megan Ramos and Dr. Terri Lance kick off the new year by addressing one of the most common January traps: compensating. They explain why regret-driven fasting fails, how to reframe post-holiday weight gain, and what it really looks like to ease back into fasting with intention and self-compassion. This episode sets the tone for a sustainable January — without extremes, burnout, or shame.

📝 Transcript

The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

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💛 Community Support

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Join The Fasting Method Community for guidance, accountability, and coaching support:
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🎓 Upcoming Coaching Programs

Coach Heather — 12-Week Intermittent Fasting Weight Loss Program
Starts January 12
A structured, supportive program designed to help you lose weight with intermittent fasting — without extremes or burnout.
👉 https://www.thefastingmethod.com/3-month-weight-loss-program/

Coach Terri — Beyond Knowing: Creating Your True Transformation
Starts February 3
A deeper, mindset-focused program to help you move from knowledge to real, lasting change.
👉  https://www.thefastingmethod.com/beyond-knowing-creating-your-true-transformation/

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⏱️ Timestamps

00:00 — Don't start January from regret
01:55 — Why compensatory strategies don't work
04:11 — Easing back into fasting after the holidays
05:55 — Holiday weight gain and the role of water weight
06:03 — Why jumping into extremes backfires
09:01 — Fasting strategies that balance effectiveness and sustainability
14:23 — Self-compassion vs self-enabling
15:49 — What self-compassion actually asks
18:35 — Hormones, struggle, and misplaced self-blame
22:07 — Rethinking fat fasting: monotony, tolerance, simplicity
28:25 — Hedonic hunger and making food boring
33:25 — Closing thoughts and next steps

⚠️ Disclaimer

This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.
The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast.
Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.