Fat adaptation is your body’s natural metabolic state. It means that when you eat food, you store some of it on your body as fat to be used in case there is no food available. It mean that hunger is not an emergency. It’s just a whisper that comes and goes. Many of the experts in the world of weight loss and health teach that becoming fat adapted is an optimal way to lose weight and prevent illnesses such as diabetes. Today I’m breaking it all down for you, telling you how you can retrain your body to be fat adapted, and sharing with you my own journey as I work to achieve this goal. If you’re interested in getting more help join me for a free Stop Overeating Masterclass at:


37 replies
  1. Avatar
    Kelly says:

    Jody, your message really resonates with me. Thank you for sharing with the world! I’m really struggling to mesh this episode with the word of wisdom in doctrine and covenants section 89. I’m totally all over ditching flour and sugar forever. And definitely mostly veggies is exactly what the Lord says and should be common sense. But what about that part where meat should be eaten sparingly and it’s pleasing to the Lord if we don’t eat it at all except for emergencies? And what about grains being the staff of life and good for man? Intact grains, even the wheat that our culture is currently stressing about, don’t affect the body in the same way as flour. I guess I’m curious what the actual foods you recommend are because it seems difficult to fit the requirements of high fat, low carbohydrates into the parameters of the word of wisdom. Will you get more detailed in the master class?

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      Jody Moore says:

      Whole grains are totally fine. I still eat them. And protein comes in many forms not just meat. My colleague I referred to who lost 70 lbs after becoming fat adapted is a vegetarian.

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      Michele says:

      I really like Dr. Furhman’s books “Eat to Live” and “The end of dieting.” He is not Lds, but his nutrition recommendations so closely follow the word of wisdom and offer modern scientific evidence to support it. He is also an advocate of intermittent fasting. I think limiting animal products as well as doing this fasting are HUGE tools to regain our health. I’ve seen major results for myself and others. Jody, I’m not sure if you’ve read his books or similar ones, but it would be so powerful to combine these concepts in your class.

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    Emily says:

    Hi I loved your podcast today! Great info and got me wanting more. I’m looking around your website and can’t figure out how to join the Stop Overeating Master Class. Can you point me in the right direction?

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    Sara M says:

    This is about the 3rd time I’ve been hearing about this fat adapt lifestyle. I hesitate with it because I struggle with low blood sugar issues. Foggy brain, I faint or I even throw up if I don’t keep my “5 small healthy meals”. I also am a dance teacher and am heavily active through out my day and so “cutting back” on exercise. That’s my life. So I realize I need to make that choice myself. Anyway…
    That aside, I would love to hear about your water intake with this lifestyle choice. The other three podcasts that I heard didn’t talk about it either. Too often in the LDS community when we hear you say “fast” that means no food or drink. Honestly are you not drinking water until 1pm every day? How many oz. if water are you getting throughout your day? Probably should be clear on the water intake for your predominantly LDS audience. How does water interact with your body’s ability to “dine in”?

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      Jody Moore says:

      Hi Sara – Great question. Intermittent fasting is different from the fasting we do in the LDS church. It allows for some fat and lots of water. I drink tons of water all morning and I do eat some pure fat. Thanks for asking.

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    Carlin says:

    Hi Jody! I am generally a big fan and have been inhaling your content since I discovered it last summer. You’ve become a verb amongst me and my best friends (“You need to bold new Mom that!”). But this episode felt really out there for me. I have never heard of fat adaption and where you tried to pass it off as a lifestyle, not a diet, and even how God intended for us to eat (I’ve never heard someone try to claim that their diet trend is of God; that felt like a low blow), this is a trend just like every other one out there. I’m not sure how a low to no exercise, high fat diet could be advised to anyone, and could put you in “the best shape of your life”. If this were true, then all the children who go to bed hungry at night, all those in third world countries without enough food to eat, are the lucky and healthy ones, because they have reached fat adaption. You might have a hard time convincing them that is true.
    In a world of conflicting viewpoints and ideas, the only thing I feel that stays consistent and true is the word of wisdom. That is the only measure that HAS been given of God and that we know we can trust and stick to. And I’m sorry, but this plan does not seem to follow those sure guidelines.
    I hope you will not dedicate too much of your podcast to this topic in the future or you will have lost a fan in me.

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      Jody Moore says:

      Hi Carlin-
      I didn’t say God endorses this eating plan. I simply said he created our bodies to be able to access the fat stored on them and we interrupt that when we eat over-processed foods or eat in excess. This plan 100% follows the Word of Wisdom. If you want to know the specifics I’ll be sharing more in the free masterclass. I will be dedicating more on this topic here on the podcast because SO many people struggle with their health and weight and I’m committed to helping them with the amazing tools I’ve discovered for myself. Sorry to lose you. I love you just the same.

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    Michelle Vines says:

    What a beautiful message. I’ve been working towards this gradually for almost 5 years. Yes it took me that long to buy in to the idea and realize that my body really does feel better when I eat this way.

    I also had a question about the word of wisdom, until I realized that the way we eat with refined grains and sugar is actually against the word of wisdom.

    One last tip- You may want to tweak your dairy consumption as well if you don’t find the results that you seek.

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    Marie says:

    Thank you for sharing this idea. I love your podcasts and so much of what you teach resonates with me. This one, however, didn’t. I have struggled with my weight and food issues in the past. I’ve tried every “diet” imaginable and as you mentioned, many will work for a time. It really has to be a lifestyle change and something that you are willing and able to do for the rest of your life. Ten years ago I lost 94 pounds and I have kept it off. That inspired me to go back to school (I was working as an RN) to finish a degree in Health Promotion. I now work with women that have very deeply rooted food issues (I’m sure you have worked with this as well). I’ve found through my own experience and though working with these wonderful women that sometimes a gentler approach is needed. I prefer the Intuitive Eating principles and learning to honor our hunger and our bodies. That is what feels right to me. Many people will latch on to this concept and it might be just the thing to help them. Everyone is different and must find what feels right to them and what works for them.

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      Jody Moore says:

      Hi Marie – Thanks for your comment. I agree everyone should do what feels like love. This approach is not a diet but a lifelong change but it’s not for everyone. Thanks for the great work you’re doing in the world and for listening.

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    Robyn says:

    Hi Jodi,

    Love your podcasts! 😉 But I know you are well aware that not everyone is going to agree with you. That makes writing this easier since I know someone who disagrees with you isn’t a big deal and it’s not going to derail your life. I honestly hesitate when disagreeing with someone who I know it might effect in a negative way (maybe I shouldn’t do that, but that is another topic) Anyway, this might be long, and a little round about since I can’t have a face to face conversation about it and I find it difficult to ensure you don’t take it in a negative way. First I think smart people can change their mind. I think you are smart because you do change your mind. One podcast a while ago you were talking about love I think, and you said you once thought of it this one way and now new information had come into your life about it through a book. You decided to think about Love a different way. I really respected that even though you had a podcast about that subject and said one thing you were brave enough to say hey I learned some more about it and now I think of it this way. I really hope this is the case for this topic because I am passionate and believe in it so much, but if your don’t change your mind that’s ok too. The reason I don’t agree with many of the things you promote in this podcast with regards to fat adaptation, which in my opinion is really just another diet rebranded as a healthy lifestyle, is because it really doesn’t work long term. If a fat adaptation regime is the goal, and realized for someone, there is a cost to it mentally and physically. Restriction diets in any from – Keto, Paleo, south beach, weight watchers, macros, intermittent fasting (I’m going to include the fat adaptation requirements you set out in your podcast) you name it, they are all restrictive diets in some way or another. These are proven by research (which if you would like I can send to you- I won’t write them all out here) to not work in the long term. The success rate of these types of lifestyle changes; telling yourself that you shouldn’t eat breakfast, you should be able to go longer than three hours without eating, moralizing sugar and flour to be “bad”, relying on the BMI index (which is a terrible indicator of health, and setting feelings of success on a number, plus an archaic standard still used today – more studies on that if you wish) have a poor results in the 1-5 yr range. 31 long term studies on dieting (I know you said this isn’t a diet . . . but it is – you just may not realize it) concluded that dieting is a consistent predictor of weight gain- up to two thirds of the people regained more weight than they lost (Mann, et al, 2007) The kicker is the fact that the 1-2 % of people who are so called “successes of a diet” are the people who have an eating disorder or are have severe disordered eating practices. Dieting has also shown to move people out of tune with their innate ability to know when they are full and when they are hungry (which you do touch on a bit) People tend to lose the ability to listen to their body because they are listening to someone else’s set of rules to tell them what to eat and when to eat. Healthy and gentle nutrition really should be tackled after a bunch of thought work (I’m sure you will agree with me on that one) But gentle nutrition is not telling someone when or what to eat, with the exception of telling them to eat when their body and mind tell them they need to, and what. (There is more to that which I will mention where you can find that information at the end of this) Sorry one more . . . In response to food as only being fuel. It can’t be; food is meant to also be memorable and pleasurable- If you take that away you take away part of the human experience and create shame and regret around food you eat for pleasure- which it totally OK to eat for pleasure in a state of mindfulness. To quote a registered dietitian who practices mindful eating/Intuitive eating “Food will NEVER be a sterile experience. It’s MEANT to be meaningful. We can’t reduce it to numbers or calories or points or grams or anything else because it was never meant to be that way. We can and should create memories with it and not be afraid when it evokes emotion or feels significant in some way. Food is nourishing on many different levels, in ways you can’t count or measure. When you allow it to be as intended, you’ll find peace.” Emily Fonnesbeck RD. she has an instagram account if you want to check it out @emilyfonnesbeck_rd a few others to check out if your interested in knowing a bit more are these: @mindfulcounseling @themindfuldietitian @lisarutledgerdn @chr1styharrison @paigesmathersrd Most of all I encourage you to read Intuitive Eating by Evelyn Tribole and Elyse Resch – It would be the best resource for understanding intuitive eating. It is really hard at first to see diet culture in our lives because we are swimming in it- it is everywhere and we don’t realize it. Once we realize it then we can take action and change our thoughts about it and make long term progress that actually works and doesn’t suck!! HA HA I hope that came across the way I meant it to . . . as a invitation to become aware of diet culture and to pique your curiosity. Thanks for reading this crazy long message! I still recommend you to a lot of people, and I will go write a review on your itunes podcast which I haven’t done yet! It will be a good one 🙂 – Robyn

    • Avatar
      Jody Moore says:

      Hi Robyn,
      Thanks for your thoughtful message. There are many different ways to get to good health and no one way is more right than another. It depends on the person. This way has been life changing for me and many others and so for now I’m all in with it. But as you said… I’m not afraid of being wrong so we’ll see what happens down the road. Thanks for sharing your knowledge.

    • Avatar
      Sarah B says:

      I loved this comment, Robyn! It reminds me of the work of the Fat Nutritionist, which I also love. Thank you for taking the time to identify all these resources. I’m so grateful for them.

  8. Avatar
    Kathy says:

    Hi Jody! This morning I entered into my podcast store “Fat Adaptation” and I seen your podcast. I listen to you as I traveled into work, I cannot lie I am disappointed I missed your Master Class by 1 day. I really enjoyed episode 135. As I was listening I couldn’t help but to wonder if you were from the Life Coach School. I’ve been listing to Brooke’s podcast for almost two years. Have a wonderful day! 🙂

  9. Avatar
    Jamee says:

    Jody, is there anyway that I could still listen to the stop over eating webinar? I’m late to the party and just tried to register early this morning, but it’s not available anymore.

  10. Avatar
    Jen Reeder says:

    Howdy! Thanks for always being awesome, Jody! I love listening to your podcasts!! I was behind on this one and missed the masterclass, and I was super bummed! Is there a way to still listen to it? I’m interested in trying to become fat adapted, and have just started looking into it, myself. If I’m doing intermittent fasting, can I have coffee in the morning, with creamer or no? Also, once your body becomes fat adapted, is little bits of candy or sugar, ok? I’m a suger/sweet person, and have cut back on my processed sugars tremendously, but still allow byself something small every once in a while so that I don’t go and bing eat candy. Thanks for all you do!

  11. Avatar
    Holly says:

    Loved your podcast. I am a new listener and loving everything I am hearing. Please tell me more about the eating plan. I missed the master class. 🙁

  12. Avatar
    P says:

    Hi Jody! First let me say I love love love your podcasts! It has been an answer to prayer as I searched for ways I could change my emotions about my oldest daughter leaving in a mission. I wanted to feel excited for her but struggled with fear of missing her and anxiety over her struggling. I thank you for teaching me tools to change my thoughts and emotions. I believe your information is so helpful in helping me heal my relationship with food as well. Diet culture is so toxic. I didn’t realize my seemingly harmless rules around food until my teenage daughters started having similar behavior. I wanted to scream “nooooo!!! You’re perfect you don’t need this” I have learned from your teaching on the brain that my insecurities with food are from signals of misinformation and fear from my brain. Diet culture creates those messages and the brain hangs on to them for dear life. Fear of gaining weight, feeling out of control….I completely understand your interest in “weight control and management”. Please just know rules around food aren’t helpful and actually foster shame and guilt ( not useful) I like to ask myself questions like…if my daughter decided to start skipping breakfast or cut out certain foods how would I feel about that ( I have 5 daughters ranging in age 18 to 11 mo). I’ve learned from you that my body and brain are perfectly capable to send signals to me to help me fuel myself. My confidence has grown tremendously as I have noted the harmful diet rules in my brain and made my decisions to care for my body out of self love and respect. My opinion is that your work about the brain is enough. No rules around food needed. Thank you again for your work!

    • Avatar
      Jody Moore says:

      I agree that diet culture is not useful. That’s why I don’t teach it or embrace it myself. I also know that flour and sugar have zero benefits to our bodies. So if my child wanted to take heroine, I would recommend that they don’t. Not because they are less valuable if they do, but because the harm that it will do to them will outweigh the pleasure of it at some point. This is the same way I feel about these foods. This isn’t about dieting. This is about not putting toxic things into our bodies. Intermittent fasting is a fantastic way to get your hormones back in balance if they are out of balance from a lifetime of eating flour and sugar. It’s not something I do out of fear that something is wrong with me. It’s something I do because I love myself and my body enough to take care of it. If my teenaged daughter wanted to skip breakfast or cut out certain foods I would ask her why. if her reason was because she loves her body and wants to take care of it I would be all in.

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    Sandi Hemming, RDN LD says:

    Enjoy your podcast and your positive messages! However, I must take exception with your Fat Adaptation episode. First, let’s agree. I agree that many women derail their progress toward a healthy weight by eating too often. I do not support 5-6 small meals a day, except for an extremely active athlete. I also agree that true healthy hunger “comes and goes.” I find that I have my best work-outs on an empty stomach and have good energy after 12-16 hours without food. However, I cannot support your “high-fat” recommendation. The body is designed to run on carbohydrates. We need to focus on choosing quality whole food carbohydrate sources. The body can run on fat, as an emergency back-up system, but we do not have to fuel the tank with fat. Fats are inflammatory and extremely calorically dense! Yes, we need some fat and whole foods contain appropriate amounts to meet our needs. You shared some truth but then you veered way off track and gave some biochemically unsound advice. Keep reading, keep searching, keep listening for truth! You are an influencer – it’s important that you find the whole truth!

    • Avatar
      Jody Moore says:

      Hi Sandi – I used to believe the same thing and most people would agree with you. But the latest research shows otherwise. Check out “The Big Fat Surprise” and “The Obesity Code” and I’ll keep learning as well. Thanks for your comment and for listening. xo

      • Avatar
        Sandi Hemming, RDN LD says:

        Jody, I am afraid you are reading a select group of contrived research. Please do a thorough review of peer reviewed clinical trials. There is a strong body of evidence that clearly shows that insulin resistance is caused by a diet high in fat, particularly in saturated fat. I am a registered dietitian. I have taught nutrition in two universities. I work hard to stay on top of all of the evidence. I have counseled thousands of people to help them lose weight and become healthier. Please do not be so easily swayed by conniving men in the last days. I don’t want to continue an on-line debate but would be happy to talk with you if you’d like.

  14. Avatar
    Alli says:

    I just listened to this podcast & will keep my eye out for a more in depth webinar in the future!

    I’m a believer in high fat, mod protein, low carb eating. For me, fat adaptation has been so amazing! I feel lighter, less sluggish, am more “regular”;), have less high & low out of control emotions and less overall pain! I never knew how much achy body pain I was having & how much my digestion was off until I embraced this way of eating. The hardest thing now is the physical work of it all- planning, shopping, preparing is pretty intense but it’s worth it & I’m committed!

    Thank you so very much for sharing your story. I look forward to hearing about it in the future!

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