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Potatoes are quite fascinating, aren't they. No wonder why Dr. McDougall loved them so much 💜

It's going to take us time 💜

Thanks for watching 💜

Thanks so much Carolyn 💜

Hope you’re well Marsha!

😌 thanks Jin!

Hi Maggie - I just emailed you

😅

It's a game changer!

Day 1 is actually the same breakfast - lunch, snack, and dinner differs between Day 1 and Days 2-5

@@plant52_ Thank you!

Vegemite! Yummy 😋

Thanks Chitra! 💓 onion seeds are my favorite flavor wise though they take longer to sprout (totally worth it!) but I've been having a hard time finding onion seeds. I love fenugreek, thanks for the idea, I'll try sprouting those next, yummy 🤗

Valter Longo (creator of the FMD) and team don't recommend doing it more often than once a month for certain people (obese or aiming to reverse or manage type 2 diabetes for example). Using some of these meals as a 'template' of sorts is great but please make sure you're well nourished with sufficient calories on a regular basis! Of course each of us is in a different situation but I want to clarify that this isn't a weekly protocol (and for many of us, a twice a year protocol!)

😅 you can sub it with another starch that has the general makeup of the sweet potato in terms of its macronutrients (in order to keep the overall menu in line with the FMD guidelines). You can sub 50 grams of sweet potato for the same in a regular potato (any kind) or 85 grams butternut squash (which is 8.9 grams carbs; 0.1 grams fat; 0.8 grams protein; 34 calories) or 20 grams of cooked quinoa (4.3 grams carbs; 0.4 grams fat; 0.9 grams protein; 24 calories) or 30 grams of cooked corn (5.8 grams carbs; 0.2 grams fat; 0.8 grams protein; 24 calories). This is compared to 50 grams of sweet potato which is 8.9 grams carbs; 0.1 grams fat; 0.7 grams protein; 38 calories. When making substitutions, you want to make sure the calories stay about the same (not exceeding total calories of 800 for Day 1 and 1,100 for Days 2 to 5) and not exceed the carbs and protein compared to the sweet potato. The fat content is higher for the quinoa or corn substitute but not by much and since the FMD is a high fat protocol, it'll keep you in the fasting state. There are many other subs! It's just a matter of doing the math and playing around with what foods you like in a tool like cronometer, my fitness pal, etc :)

You got it! Very low sugar and moderate carbs which is what I think makes the FMD v different from a usual state of ketosis

Glad it was helpful!

If you're eating whole food carbohydrates with its fiber and its accompanying phytonutrients in the thousands, it can fuel diabetics and pre diabetics best. Please check out www.youtube.com/@MasteringDiabetes for a full understanding!

Generally speaking when we first start out doing the FMD, Longo advises we do 3 rounds in 3 months (once a month for 3 months) and then twice a year until we're 65 years old. That applies to "healthy" people so your blood markers look good, you're not in pain or suffering from any physical/metabolic issues, etc. Those on a weight loss journey for example can do it every month until a healthy weight is achieved then maybe just once every 3 months. Longo's advised it will vary for each individual

Yahoo 🤗 We often underestimate the *huge* impact small changes lead to over time. Hard to believe right now but keep it up and you’ll see

Sure you can eat dark chocolate after your fast but ideally one without dairy (we want to keep our IGF-1 levels down). If you’re on a weight loss journey just be mindful of how much you eat since it’s quite high in fat content!

Personally I don’t since my muscle mass never goes down (I’ve done 14 rounds and tracked muscle mass each time)

Many ppl do sleep very well on the FMD so hopefully it helps you too. I haven’t water fasted yet - I’m very curious to try but also scared of it 😬 After day 3 of the FMD I now feel fine (hunger is very controlled, sleep like a baby, and I feel strong enough to water fast). Longo and team have said with all their research they’ve found 3-5 days of being in the fasting state is best so I like to lean on their $33 million dollars of research and go with that! So I always break my fast after 5 days - sometimes I feel so good in that state I don’t want to come out and prob would be fine water fasting. Other fasting doctors say we can water fast for up to a month with medical supervision. Everyone’s different but I like to err on the side of caution especially since I do it at home (with no medical supervision since I don’t take any meds or have any serious health issues). Thanks for the interesting question! I hope you find success in the FMD - keep us posted 💓

Not too high in sugar as long as you’re eating the whole carrot (with its fiber) and not juicing it for example. Your plan sounds great! If you want to mirror the FMD macronutrients exactly, you can use cronometer.com and punch in your ingredients - Day 1 is up to 1100 calories and 27 grams protein; 93 grams whole carbohydrates; and 68 grams fat. (It’s so much easier to formulate a menu using grams versus percentages). For days 2-5, it’s up to 800 calories with 16 grams of protein; 85 grams carbohydrates; and 35 grams of fat

@@plant52_ Hi, thanks. I've got anoher question : isn't the FMD supposed to put you in ketosis? 85 grams of carbs are way more than the max 50 grams per day, reccomended in the ketogenic diet... what's your thought about it? Did you enter ketosis anyway, with that "much" carbs?

@@an.20.24 yes, normally we hear we have to stay under 50 grams of carbs to stay in ketosis and I've learned that that is a general rule (each person will have slight variances) but that's the incredible thing about Longo and his team's work in pushing those limits and seeing how we can "mimic" fasting with their macro breakdown. I've done the official ProLon once and DIY 13 times now measuring my ketones every round on days 2-5 and have always been in ketosis and stay there until I break my fast

@@plant52_ Thank you. I'm trying to simplify it to the extreme LOL. As a matter of fact, I've calculated that I'm going to eat less calories that what Longo suggests : just under 500. So I'm going to eat two vegetables soup per day (one with onions, carrots and zucchini, the other one just tomato soup. All of them seasoned with a little bit of salt, one tablespoon of EVO and some oregano). Plus some nuts during the day, half cucumber and a few olives. Do you think that adding just one small cracker, made with whole oats and rye, plus some seeds, would still be considered a fasting mimicking diet? Thank you.

@@an.20.24 as long as you're keeping to the macronutrient breakdowns (Day 1 and then separately for Days 2-5), I think you'll do great! Keeping under 500 calories is very low - for instance a general Google search will say we should consume at least 500 calories a day (keeping in mind that varies for different people). The focus should be on the macros instead of going so low on calories - that is keeping in line with the FMD. Love your minimalist approach though, it's quite beautiful to keep it simple during this fast!

Always such sweet and wonderful feedback, thank you, Marsha! Hope you try this one 🤗

Thanks Mike! Gotta keep it real 🙂

I don’t believe ProLon is vegan because of the supplements (I could be wrong too). Our DIY is “vegan” not cuz we’re vegans but because we want to keep IGF-1 levels low and methionine (and al protein) very low and that’s much more easily done with plant foods rather than animals

Thanks David! The salad is just for our lunch meal but you could certainly have salad again for dinner as long as the total macros for the day is aligned with the FMD

Awesome, Richard! And thanks for the feedback 🤗 I’m going to try walking next time to help me thru the toughest transition times, thanks! Love your substitutions. I recently tried kimchi with my diy FMD and stayed in ketosis so that was great 😊 (not sure why I’d think it would mess anything up!) I had heard the ProLon team advise not to drink tea with ginger since it’s such a strong root and might take us out of the fasting state so it’s always interesting to hear from seasoned fasters - love all of these tips, thank you 🙏🙂

@@plant52_ well your meal plan has inspired me! Not only does it taste delicious ( each meal), but very satisfying. What I have been doing after the 5 days is change NITHING, but add in protein. Breakfast and lunch add in shredded steed dark chicken meat, and for dinner in the soup I have been adding diced catfish nuggets and collagen powder. So easy if all you have to do is equally add in protein to obtain your target for the day. BTW, blending the soup and adding a little liquid smoke and chipotle Tabasco takes it to the next level! One thing about kimchi and fermented foods, because of the fermentation process, it reduces the amounts of sugars, and it also supports gut health. I am hooked on your channel. I love the energy and style you bring to this channel.

@@richardclausen154 wow, all such great points, thanks again Richard! That soup hack is brilliant - I know some of our fasters will LOVE that! 🤩 You have great control breaking your fasts - I do well but I could do better! Thank you so much for your kind words. I can't even keep my Mom's attention on this channel 🫠 so it's nice to hear this from you! 😅

@@plant52_ with your energy and passion, how could anyone lose attention even if it weren’t about health and food?

I store it in Tupperware for my next meals

Sorry to hear that! I have some fasters who get some gut issues with ProLon too. I understand what you mean - there’s certainly a stark contrast between the great work their scientists do and how the sales team operates. I hope you find success in a DIY version - there’s much more bulk and therefore satiety and I agree…can’t compete with that fresh food!

😅🤢

Thanks for reaching out thru email! 💓

Yes you can

🤣 it's gonna happen!

Here you go! DRESSING "RECIPE": *1-2 cloves garlic *1 inch knob of garlic *2-4 tbsp fish sauce (sub: soy sauce) *palmful of raw cashews *1/4 cup fresh water *handful of fresh herbs like cilantro Pop all ingredients into a high-speed blender and blend until smooth. If you don't have a high-speed blender, soak cashews overnight and rinse before using. Or submerge cashews in hot or boiling water for 15 minutes before using.

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😅 thank you! 💓 It sure is and more simply, eating a bunch of my fav veg will make me feel this way too 😁

Many blessings to you Marsha! 💓

Here you go (this playlist includes all of the meals): czcams.com/play/PLEaQem5N9plfKJkDsSfyqOmVQSYQzdkBh.html&si=1gKXpFvdux0WRBiJ