What I Ate to Lose 165 Pounds (with Alternate Day Fasting)
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- čas přidán 28. 07. 2024
- This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course:
www.udemy.com/course/intermit...
In this video, Dr. O explains what his eating days looked like while he was using alternate day fasting lose 165 pounds in 1 year.
Here is the fasting plan that I used along with this eating plan:
• I Lost 165 Pounds Usin...
Here is how intermittent fasting saved my life:
• How Intermittent Fasti...
Here is the video about why I chose ADF over OMAD:
• Should You Use Alterna...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
This video is a free preview of my 6.5-hour course called Intermittent Fasting: Fast Weight Loss That Lasts. This link will take you to the full course:
www.udemy.com/course/intermittent-fasting-fast-weight-loss-that-lasts/?referralCode=E9AB633FE56C0548990
Great video. Are you still doing alternate day fasting? If not, at what point did you decide to stop or give it pause. If you're still doing it, do you ever plan to stop? If so, what would be the metrics you're looking for to determine when to stop? Great work. Thanks again.
@@wiseguy888 Great question. I have transitioned away from ADF. I started by doing 3-4 36-hour fasts per week, then 3, then 2, and now I do 1 per week. I do 16:8 fasting the rest of the week.
The key determinant that I used was how much fat I had left on my body. My priority has been to lose fat as quickly as possible without losing lean mass (muscle). As you get leaner, this becomes more and more important.
Here is how I do the math to determine how aggressive you can be on any diet:
czcams.com/video/Kv71STGi18U/video.html
The math can be a bit confusing. Feel free to reach out if you have any questions. I am here to help.
عفوا أرجو الترجمة العربية وشكرا لكم
@@user-uu6ob2rp2b I am looking for someone to help with translation in the near future
Do u have a lot of stretch marks or loose skin or surprisingly not much?
Update on my progress. I started ADF March 14, 2024 at 374.4lbs after 10 weeks im down to 322.2lbs. I have lost 52 lbs in 10 week.
Congrats. But I am confused, you wrote 4lbs after 10 weeks then 52lbs after 10 weeks. Do you mean 4lbs after 1 week?
@@changes649 He was 374.4lbs as on March 14, 2024. Post 10 weeks, he dropped 52lbs.
Heyyy, just one question how many calories do you intake on your fasting days, is it completely zero??
I just started today. 401 pounds, 6'3" tall. Almost the same numbers as you, so this is such an inspiration. Thanks!
I’ve lost 17 pounds this month by fasting. I’m almost under 300 again. I’m a very tall woman, probably need to lose another 80-100. Im excited. Thank you.
I start ADF on March 14 at 374lbs it now April 10th, and now I'm at 344lbs. Lost 30 pounds in 4 weeks.
That is awesome! Congrats and keep up the great work
What do u eat ?
I love what you said…”Will a piece of gum ruin your fast? I don’t know. But I do know that quitting WILL ruin your fast!” That really helps the mind set and something I’ll tell my clients who want to give up so quickly. Thank you!
For sure. Sticking to the plan is way more important than these little details that people love to argue about in the internet. A lot of the fasting studies that show health improvements allow people to eat 100-500 calories on their "fasting" days. Plus there is growing research that the FMD (Fasting Mimicking Diet) is a powerful tool as well. If this is the case, I just don't see the point in fighting over 5 calorie pieces of gum as long as they are helping someone stick to the plan :)
Have a great day
It will ruin, no
doubt. Only pure water, and green tea max
@@drmishra2388 I was able to lose 165 pounds in a year and improve every health marker that I have with dirty fasting.
I have zero problem with people using things like gum and bone broth while they are getting used to fasting.
As Angela said, a lot of people give up on fasting because it is too difficult. If these small things help them stick to the plan long enough to see results, then they are a net positive.
They can worry about clean fasting once their body adapts and they are making progress.
stay away from gum with aspartame
@@ms.t6661 One option would be Xylitol gum. Our local health food store sells it. Xylitol is a biofilm disruptor that softens plaque, so it can be a neat alternative
Oh wow. Thank you for posting this. I’m 400 pounds at 24 and I’m ready for change.
“Fast as clean as you can but as dirty as you need to!” love it! ❤
That is a very important topic to me. I have been bullied and shamed by some members of the "clean" fasting community. It makes me sad to think of how many people have given up on intermittent fasting before it could help them because they were told that they were "doing it wrong."
Perfect is definitely the enemy of good when it comes to sustainable weight loss.
I am very close to being done with a review of the research. I will report it in a detailed video.
I decided to try alternate day fasting and that led me to finding this video. Watching it inspired me to walk daily for an hour in addition to the fasting. I'm 37 days into fasting, 31 days of walking... 28.6 pounds lost! I decided to commit myself to this regimen for a year as I have a lot to lose. I love that my hour of walking went from 1.5 miles to now 2.75 miles per hour! Can't wait to see how much this plan helps me! Thank you for sharing your tips and success!!
Wow. Congratulations! That is amazing progress. You should be so proud. Hearing this made my day :)
Keep up the amazing work. I can't wait to hear your next progress report
Good luck! I’m 74 and ready to try this for 3 months to start. At 4’11” I have 30 lbs. to drop and need to get a litt pep in my step!
😊
@@dalet9207 I wish you the best of luck. Reach out if you have any questions.
Great effort, keep going; to use an old '80s American saying "winners never quit, quitters never win"
Definitely like the ADF. Been at it 3 weeks now and down 12 lbs. started at 352 now a 340. I’ll keep this up until I’m back to a strong 250. Thanks for sharing
That is great news! Keep it up :). Let me know if you have any questions. I am here to help
How many calories do you eat on your eating days ? I am so confused on whether I should eat at a deficit or maintenance calories on eating days😭
@@mlx9094 Hello. I responded to your question in another comment. I talk more about ADF in this video:
czcams.com/video/OPdKtS5Cqr8/video.html
Most people eat at maintenance or slightly above on their eating days.
As far as how many calories you eat, that depends on how many calories you burn. This video will help you figure that out:
czcams.com/video/_N8J8yHAcwc/video.html
Reach out, and share more information (height, weight, age, body fat, activity levels) if you want me to help you run the numbers. It would be my pleasure.
Any updates on your progress?
Discovered you at 3am this morning because my sleep sucks. I have most of your former sick list. I am also a PhD and worked in medical field. The ONLY goals I have never been able to achieve is permanent weight loss. Starting my journey with your udemy course right here right now. Thank you for sharing your success.
Thank you for sharing. The good news is that you see yourself in my failures, you can also see yourself in my success at the end of the journey :)
I feel your pain for sure. We are educated and "know" better. I was 400 pounds and teaching a nutrition course. There was a lot of guilt and shame that came with that.
But, it has taught me a valuable lesson. It isn't about knowing what to do, it is about actually being able to stick with it. This is why I harp on sustainability so much. I tried and failed because I did things that I could never do for the rest of my life. I now see that 10% better for 12 months is way better than 100% better for January :)
I have also learned that creating an environment and small healthy habits is way more powerful than willpower.
Embrace the process. I will support you in any way that I can. You can reach out here, in the Q&A in the course, or via private message.
And feel free to reach out about your sleep issues as well. That is another HUGE roadblock between you and your weight loss goals.
Watch this for inspiration to try to get better sleep:
czcams.com/video/uw_CHTiN1LU/video.html
Let me know how I can support you
I love that you care
@@mercedezlucke-benedict1122 I care because I have lived it. I know how much people are suffering because I suffered myself. All of the hard work is worth it if I can help one more person transform their life:)
from a holistic doctor's view 3 o'clock shows that your liver is sluggish. Eat less fats, no dairy.
"enjoy, not just endure" boom. this is the problem for many. thank you for your transparency. you are helping many, myself included. down 8lbs, 12 more to go!
Congratulations! I hope that you are super proud :).
I lost the war with my weight dozens of times because I would white-knuckle a super strict program for as long as I could endure, and then I would inevitably give up and end up in a worse place than where I started.
I now finally understand that practical beats perfect in all areas of my life. A 10% better diet that I can stick with forever is better than an amazing diet that I can stick with until Thursday. 1 minute of exercise is infinitely more than 0 minutes, and a little exercise every day is way better than the p90x mentality of pushing yourself as hard as you can until you crack.
I have finally been able to change my mindset and behaviors because I have found a way to stick with the plan long enough. I am beyond proud of myself, and beyond happy that I am making a difference.
Thank you so much for sharing. You have added more fuel to my fire to keep sharing the message :)
@@GrowGrayMatterthanks for sharing this bc I do that and fail and 😊now won’t
@@slimelove3493 I wish you the best of luck. Please reach out if you have any questions. We are all in this together :)
I have been on intermittent fasting for months now. At first I lost about 4kgs of fat from my body. But it hit plateau and wouldn’t budge. I did exercise, walking, standing whenever possible, etc. I completely lost hope. No matter what I did, my weight wouldn’t go below 60.90 kgs. I am a 30 year old, 5 foot woman with extremely slow metabolism and I looked like a walking pumpkin. I have the type of body that gains weight very fast but doesn’t lose it as fast. Then, I started doing the ADF with intermittent fasting on eating days and I have finally lost 1 kg in a week. I understand that when you break your plateau, the weight loss (probably water weight) is quite rapid. Then, it slows down. Still, I am losing weight in a healthy way eating healthy foods so I am happy. I cannot tell you how helpful your video has been to me. Thank you so much!
Thank you so much for sharing. I am happy to hear that you are making progress again. ADF was a complete game-changer for me. It is like my body was finally able to drop the weight after I tried and failed for years.
I am especially happy to hear that you are happy and nourishing your body on your eating days. That will serve you well over the long haul.
Keep it up! You CAN do this
I so needed this video today! I’m 62 yo, 100 pounds overweight, 5’2” and COMPLETELY MISERABLE! I’ve had two hip replacements and my legs ache when I try to walk. I was born without feet. My right leg was amputated when I was three days old. I wear prosthesis on both sides of my body. I’m going to try this and I’ll report back accordingly. New subscriber here! Love from Texas ❤!
Thank you so much for sharing. I feel your pain and I will support you in any way as I can to help you get on track.
Please check out this video about my health transformation. If you see yourself in my story, you can also see yourself in the victory at the end :)
czcams.com/video/-Zf6KnetG4M/video.html
This video also explains the plan that I used. I know that you will have to adapt it to your own situation, but the advice still holds tru:
czcams.com/video/OPdKtS5Cqr8/video.html
Feel free to reach out if you have any questions. And I absolutely hope to hear back with your progress :). You CAN do this!
@@GrowGrayMatter thank you so much! I watched the videos you selected. Your journey is so inspirational to me. I wanted to tell you that I started back at the gym. I found that I can do 15 minutes on the elliptical and 20 minutes on a stationary bike without being wracked with pain (as when I walk). I then do some weight lifting. I’ve done working out with my trainer off and on since 2015. I stopped my bone loss by doing this. (Proven with bone density tests). This is my first day of ADF. My starting weight is 226. I’m going to also take my measurements. Thank you again for sharing your story!
@@carolbradley4845 Thank you for sharing, Carol. You just made my day :). I love hearing about people who are taking charge of their health and their destiny. Please reach out if I can support you in any way.
I am so glad that my past can play a role in giving your a brighter future :)
@@carolbradley4845 how is the journey going?
Carol- sorry to hear that,darling,wish you luck?
Down 10 pounds from just 2 ADF days. Starting at 293, now 283
You just made my day!!! I love hearing about success. Keep it up. You CAN do this!
I hope you reach your goals
@@amalh2809 Same here, Amal :)
Congratulations on taking the first step.
That's all water. Impossible to lose 10 pounds of fat In 2 days
I love fasting. I'm down 17lbs and I started consistently fasting on Feb 4th, 2023...so a little over a month of consistent fasting now. I'm just now (started yesterday) incorporating working out. So all that weight came off with a completely sedentary lifestyle. I'm a 36F, Height 5'8", SW: 197, CW: 180, GW: 135. ✌️
Awesome news! You should be very proud of yourself :). Adding exercise will just accelerate your progress even further. Keep up the amazing work! Let me know if you ever have questions. I am here to help.
We have the same stats and goals!
@@hawaiimommy5912 I hope that you are both super successful :)
@@hawaiimommy5912 I’m the same too! It’s so encouraging to see others (and especially other females) choosing this path!
Dr O, your videos on this are awesome and so inspiring! Thank you!
You are very welcome :). I am happy that you are hear. Good luck on your journey!
OMG this is super helpful! I completed 30 days of 36:12 and lost 18.2lbs, took a 3-wk break and am now working on my next 30 days. These were some excellent tips because ai find myself struggling this second time around. Thank you for this video!
Wow! I thought i will never find a video so clean , honest and describing fasting so easy and I just did! Thank you so much this is what i need to get back on track with my fasting... thank you very much Dr.. keep up with this awesome vids!!
Thank you so much for the kind words. I am so glad that my message is helping others :). Please reach out if you have any questions. I am here to help
Here is the ADF Fasting plan that I followed along with this eating plan:
czcams.com/video/OPdKtS5Cqr8/video.html
Here is how intermittent fasting saved my life:
czcams.com/video/-Zf6KnetG4M/video.html
Here is the video about why I chose ADF over OMAD:
czcams.com/video/ebw63MmKDM0/video.html
I also have a video coming out about my current plan (5:2) next week. I looked at some great research that will also apply to ADF.
Hope these help. Thanks again for your support
I just recently discovered you and I'm so glad that I did! Your information is so perfect for me because I love fasting but I have to tweak it to fit my mind...I love what you said "to enjoy, rather than endure"....describes me to a T! I have lost over 100 lbs by doing it that way and I really enjoyed this video which helps me tremendously. I'm trying to get off the last 70 lbs and I'm doing the alternate day fasting and it is working so well. I'm very encouraged by your videos because they give me hope that I don't have to do it the way everyone else does and I can still get great results. The only thing I really struggle with is drinking the water...I just don't care for water. I'd rather dry fast. If I get thirsty, of course I will drink it but otherwise, I won't. I'm working on that though because I do feel it's important. Thank you for this video.
I am so happy to have you hear. Congratulations on your AMAZING progress so far. You should be very proud of yourself :). I am happy to hear that ADF is working, and I am especially happy that you have tweaked things to work for you and your life. I tried and failed to lose weight 40-50 times because I tried things that just weren't sustainable. I finally realized that I needed something that I could honestly stick with for the long haul.
This is where the "magic" of ADF and intermittent comes in for me. I love that I eat very satisfying meals every time that I eat. I guess you could say that the secret to my diet is that I am not always on a diet :).
I don't know enough about dry fasting to really speak about it. That is definitely a topic that I need to become more familiar with. I am on the opposite end of the spectrum from you there for sure. My fasts are very wet :).
Let me know if there is anything that I can do to support you. I am here to help. I know that you can lose the last 70 pounds because I did it. I am living proof that you are on the right track, Alexandra.
@@GrowGrayMatter Thank you so much, Dr.!
@@alexandraadams2070 It is truly my pleasure. We are all in this together :)
Congratulations on your amazing results you look so healthy & happy & Thank you for going into such great detail. Very helpful video 🙏🏻🙏🏻🙏🏻
Thank you so much. I have been given a second chance at life. I share my story to help inspire others to do the same :).
Here is my complete health transformation if you want to check it out:
czcams.com/video/-Zf6KnetG4M/video.html
Be blessed
Hi from Germany :) I barely have weight to lose but I'm very interested in fasting and weight loss and love your videos! They're such an amazing resource of information!
Well done on your success and may as many people as possible find your account!
Your experience and knowledge are very insightful and your simple delivery of it all is perfect for others trying to lose excessive weight. great video!!
Thank you for the kinds words. I do think that my combination of science literacy, personal experience, and 15 year teaching career allows me to translate information that I hope can transform lives. Reach out if you ever have any questions. I am here to help
I just discovered you today and wow, I’m sure glad I did! You are easy to listen to and your experiences are what keeps my attention. THANK YOU! I look forward to hearing more from you!
I am so glad that you are here. I am glad that my past can help people build a better future. Reach out if you have any questions. I am here to help.
I JUST found your channel, and I REALLY REALLY LIKE the message you are sharing. I love the "eat as clean as you can but as dirty as you need to" to stick with your fast. That helps me a lot. My husband tends to be able to be a lot more strict than I seem to be able to be. So I struggle more than he does and this message really helps. Thank you.
Best channel for adf info I have found, thank you.
Thank you so much for the kind words. I am so happy that I am helping you in some small way. But you are the one that is putting in the work. I only pointed you down the path.
I have a lot more videos coming out about fasting early this year. I am working on a getting started series right now, plus I have been researching some other big topics like fasting verses fed exercise, etc. Stay tuned, and reach out if you have any questions. I am here to help :)
Happy HEALTH anniversary!!! Your story encourages us all !!!
Thank you so much. I am so happy to hear that :). On to your 3! No stopping me now :)
I'd lost 100 lbs in the past doing hourly fasting. My wife at the time didn't work with me on cooking healthier and was bad about loading my plate. She would cook some healthy meals sometimes but just way too much. She was mostly just being an enabler though.. I guess I could have just re-fixed my plate but it got in the way of my willpower. So what I did was skip breakfast save for 1 cup of black coffee to curb hunger and would eat a small sandwich for lunch on one piece of bread and some mustard, or i'd just have a pack of lance crackers. But then I'd go home and just eat what she cooked. What I learned about myself was that no matter what I ate during the day, I was hungry for dinner either way. I dropped all soda and sugar .Normally this is really difficult, but I was doing interval sprints through my neighborhood (walk jog 80%sprint, 100%sprint on different intervals but this app I was using would tell me when to run, etc. I hate going to the gym, with the commute it was just an opportunity for excuses for me. Also when you're watching your calories and you're working out, it's easier to say no to stuff because you can see the setback it will cause. At the time i was struggling to switch to water, but unsweet tea got me through those times. Something about the dark color and little bit of tea flavor got me through. After a while of this, i'd started drinking water also. But I'll say I really melted. I remember going into another office I hadn't been to in around 3 months or so. And they said "Hey half of Chris" 😂😂
Half of Chris is a great nickname. I love it :).
We learn a lot about our hunger when we fast and diet. I am the same as you in that regard. I am equally hungry for dinner whether I ate lunch or not. I also am not hungry in the morning. I am finishing a 36-hour fast right now. I was pretty hungry last night before bed. I woke up without any hunger at all.
I hope that you are doing well. Reach out if you have any questions. I am here to help
One of the best programs I've seen out of 100s. Great content.
Thank you so much for the kind words. I know how well it worked for me. I love hearing how others do with the plan as well :)
This is awesome. Thanks so much for sharing and congrats on your weight loss anniversary!!
Thank you so much. On to year 3 and counting! :)
It was hard to start sharing, but I am so happy that my past troubles are helping other people create better futures for themselves. I hope to continue to hear about your success :)
This is exceptionally motivating! Thank you.
I am so happy to hear it. I am trying to use my past to help other people have a better future. Reach out if you have any questions.
Thanks Dr. O’Neill! 💪
Age: 65
Height: 5’7’
Weight: 173 lbs.
Goal: 165 lbs.
Healthy & feel great.
My fast/feed regimen:
1. M-F: 36-42 hour ADF (Alternate Day Fasting).
2. I only eat on M, W, F.
3. F-M: 60 hour PF (Prolonged Fasting).
4. 8 hour feed window.
5. 80% Ketogenic.
6. 20% Ad Libitum.
You are always welcome. Keep up the great work! I am on to year 3 and going strong :)
Would love to know how you came up with this exact plan. I know everyone's different, but I'm struggling to trying to tailor the plan that will work SUSTAINABLY for me.
Hi, can you give an update on your current progress?
This was an excellent description of ADF….the best I’ve heard, regarding receding….which is. Wry important also….thank you
Your skin also looks very clean. Fasting is the best thing anyone can do. It also saves time from cooking and thinking what to eat next. It gives you extra time to do something else. Thank you for sharing, I’m sure it can help others. ✨
Thank you for the kind words. You are spot on about saving time. I actually love the fact that I fast on my busiest days at work. I can get some extra work done, or take an extra walk, while everyone is else is prepping their food, eating it, and cleaning up the mess :)
I truly enjoyed this video. No complicated meals. Really simple menu. Thank you for posting.
You are very welcome. I like to keep things as simple as possible. I enjoy every meal. They are easy to prepare. And they meet my nutritional needs. I am extremely happy with the results :)
Here is the video where I walk through the fasting protocol that I used if you want the other half of the story:
czcams.com/video/OPdKtS5Cqr8/video.html
Let me know if you have any questions.
@@GrowGrayMatter Thank you so much
@@mbrennyb You are very welcome. My pleasure to help.
Alternate day fasting seems to work best for me. I hope to have your success one day. I've lost 20lbs fairly quickly. I just need to keep with it.
Congratulations, Ken! Be proud of your progress :)
I personally feel like ADF is easier to stick with than any other diet I have ever tried. I explain some of the reasons why I prefer ADF in this video here:
czcams.com/video/6BcgfgVQLw4/video.html
It is so nice to only be on a diet half of the time. Those psychological breaks from dieting are the true game-changer for me.
Let me know if you have any questions. I am here to help.
Enjoy not just endure, you took the words out of my mouth. New sub here.
Thank you for joining me. I am glad that you are here :)
I have tried every weight loss gimmick in the world. I was actually very good at enduring diets for a few months at a time. But in the end we almost all crack.
I have finally learned my lesson. A 10% better diet that you can stick with for the rest of your life is always better than the perfect diet that you can stick with until Tuesday night.
I am much more interested in the next 24 months than 24 hours.
I hope that you find the perfect plan for yourself as well. I am here to help
Happy Anniversary, Dr. O. You should be so proud. You inspire us all
Thank you so much, Barb. I really am proud. I am most excited about the extra years that I will have with my family, and the better role model that I have become for my kids :)
Congratulations on your tremendous success. You're an inspiration. Thank you!
I truly appreciate you sharing so much too. I have a good amount of weight to lose, and have been trying to do "clean" ADF for the past 6 months and keep failing. I think having a one diet soda or piece of gum is going to be a game changer (at least to get started and make things easier in the beginning). Thank you!
Thank you for the kind words, and for sharing, Michelle.
I am glad that my story gives you "permission" to find a way to make fasting work for you. You can never go wrong with clean fasting, but the key is to stick with the plan long enough to let it work. Staying with the plan long enough to lose a bunch of weight will have a WAY bigger impact on your health than a piece of gum every could :)
Fast as clean as you can, but as dirty as you need to. Keep me posted!
Began alternate day fasting today and I'm happy to hear your view on clean/dirty fasting. I was not looking forward to my morning coffee WITHOUT cream.ha. I've already lost 50 lbs. doing low-carb/no sugar; trying to reverse pre-diabetes, but I need a boost to get me back on that wagon. THANKS.
Congratulations on your 50-pound weight loss! That is awesome to hear. You should be super proud of that :).
I would never try to convince someone to fast dirty if they don't want to, but I always say to fast as clean as you can but as dirty as you need to. I work with tons of people that say that things like sugar-free gum and flavored water are the difference between them sticking to their fasts or giving up. I am one of those people as well.
If a little bit of cream is the difference between success or failure for you, then I say go for it. A 95% clean fasting program that you can stick with for a year will take you much farther than a perfect fast that you give up on by next Tuesday.
Let me know if you have other questions. I am here to help
When you fast, you don't have water as well? There are water fasts as well.
@@Zashmir I aim for a gallon of water (plus electrolytes) per day on my fasting days.
You truly are the best at motivating us to follow suit. I certainly appreciate that. You’ve been in the trenches with us and know how to dig yourself out. I am at the beginning of my journey and I’ll check back in when I’ve lost the weight.
First watch of your videos as YT recommended this one to me. I have been doing Keto for the last two years with one 34-36hr fast each week usually mon&tues and OMAD. I do HIIT most days for about 1hour weights callisthenics yoga. Have gone from about 160-165lbs to 140. I am 5’8” and genuinely lean and strong. Good muscle definition. The key for me has been a combination of everything but most keeping my protein intake high so eggs meat oily fish, nuts, avocados, avocados are great, and green cruciferous veg broccoli, sprouts etc. But fasting is a game changer. Everything done together is very powerful to lose the flab and get healthy. Love it.
Thanks for your video.
I am so happy to hear about your progress and the fact that you have found a plan that works for you. Sustainability is the key for sure.
Keep up the great work! I am glad that you are here :)
@@GrowGrayMatter Thank you so much for quick and lovely supportive response. I have sub'd already. I enjoy my life so much more eating this way and the brain fog, headaches, migraines have gone as well. I cut out wheat, all grains and gluten too. IF is the way to go. Happy days. All the best to you and your channel.
@@alexmorgan3435 It made my day to hear how much your health has improved. Weight loss has been great for me, but the health improvements have been the best part for sure. I feel like a million bucks. I have been given a second chance at life, and I want to help as many people as I can along the way.
Reach out if you ever have any questions. I am here to help.
Thank you for sharing your journey. I have been struggling with my weight for many years. I've done intermittent fasting in the past, and it worked for me. I only ate when hungry, and I had lots of energy.
When I became my mother's caregiver, the stress of the added responsibilities and minimal sleep caused me to turn to food. All the weight I lost came back plus 70lbs more. I'm going to try adf and utilize some of your tips to help me get healthy.
Thank you for sharing, Martha. I totally understand how stress and poor sleep can cause major issues with out weight. I was living proof of the same issue.
Here is my health transformation video in case you haven't seen this one. The stress and poor sleep that came with fatherhood was a major reason that I gained as much as I did:
czcams.com/video/uw_CHTiN1LU/video.html
And here is a video that specifically covers the many ways that poor sleep makes weight gain easy and fat loss difficult:
czcams.com/video/uw_CHTiN1LU/video.html
Reach out if you have any questions. I wish you the best of luck on your journey :)
Thank you ‼️I love your videos, you are an inspiration for to many people. You are very strong to get where you are now
Thank you so much for the kind words. It was hard to start sharing my story, but I have realized that being vulnerable is the best way to help others. Yes, it does lead to some "haters," but it is well worth it if I can help you along the way :)
Let me know how I can support you.
Hi Dr. Frank , I just saw this video, and I really like the way you explained everything about fasting and what to eat and, most importantly, HOW TO DO IT, most of the people or doctors talk about things and terms that most of people don't understand (products and food)but you do ,thank a lot and I will follow you and you videos and hopefully I can loose weight just like you did . Thanks a lot and keep up the good work 👏 !!!
Thank you so much for the kind words. I am very proud of my progress, and I love helping other people reach their goals as well :)
Here is the fasting plan that I used along with this eating plan:
czcams.com/video/OPdKtS5Cqr8/video.html
And here is my health transformation if you need some more inspiration :)
czcams.com/video/-Zf6KnetG4M/video.html
Reach out if you have any questions. I am here to help
This was really helpful, especially the gum part. Needed to hear this.
Thanks for the kind words. It always means a lot to me. Be blessed :)
Here is a video I made about clean versus dirty fasting where I expand on things a bit more:
czcams.com/video/QnUvz83QxlU/video.html
Just found your channel while researching how to start. Got a full blood pannel work done and everything was in standard range considering I'm 6ft 1" tall and 354. Looking forward to getting back to my tip top shape of running 5 miles a day. Looking forward to the new experience. Thank you for all the info.
I am glad that you are here. I wish you the best of luck on your journey, and I will support you in any way that I can.
Here are a few resources to help get you started:
Here is the fasting plan that I followed. You can pair that with this video about my eating to get a good sense of what my program looked like:
czcams.com/video/OPdKtS5Cqr8/video.html
Here is my health transformation video if you need a little more inspiration:
czcams.com/video/-Zf6KnetG4M/video.html
And here is a video with some tips to help you get started:
czcams.com/video/1j0MAJ3kbOc/video.html
Reach out if you have any questions. I am here to help.
I will definitely take a look at the videos. Thank you so much.
@@menez87 Truly my pleasure to help
I have done ATF before, and I must say the results are unmatched. I just think that when we lose the weight, we have to remember that maintenance is the goal. I did not do my maintenance and started back eating every day like I was before therefore, I gained the weight back, I want to go into this next ADF journey knowing that I will definitely lose weight but a D F, or some form of intermittent fasting will be a part of my lifestyle forever and that is OK to achieve what my goals are ADF is by far the best form of losing weight and maintenance. Thank you for your video. I watched Colleen Marie a lot and she got me into it in the first place and I am now going back. Thank you for being another source of information on ADF. Current weight 250/ goal 199
Thank you for sharing. I agree that we need to begin with the end (maintenance) in mind. Weight regain is so easy. We have to have a strategy or we will just become another yo-yo diet statistic.
That is one thing I love about intermittent fasting. As I mentioned in this video, I love that the meals I eat don't have to change. I just change how many meals I eat per week if I want to lose fat, gain muscle, or maintain.
Here are 2 things that have worked for me:
1. Increasing physical activity as you lose weight. This allows you to burn more calories so that you can maintain your weight on more food.
2. Transition from ADF to less aggressive approaches as you go. Here are the 2 that worked best for me:
Modified ADF:
czcams.com/video/H11GlsSQ2-I/video.html
5:2 Diet:
czcams.com/video/FTKsq7b7Gvs/video.html
I hope that these help. Reach out if you have any questions. I am here to help
I heard about this from you for the 1st time. I'm loving it. Thank you.
I am so happy to hear it. Good luck on your journey!!!
This is a great video with really great and solid information, as someone who stumbled and figured his way around fasting with success and failed maintenance, finding this information is great, thanks for this Dr.
Thank you for the kind words. Maintenance is just as important as losing weight. What's the point of all the hard work if we just end up back where we started? I found that this transition to maintenance worked super well for me.
I currently eat 4 meals per day on my 5 training days. I have 1 36-hour fast for health benefits, plus 1 PSMF (Protein Sparing Modified Fast) day to keep my calories down without losing lean mass. I am very happy with how it is going.
Reach out if you have any questions.
So proud of your progress! Thank you for sharing this video! ❤ l
Thank you so much. I am proud of myself as well :). I am especially proud that I am building a healthier life for my family. If you don't come from a healthy family, make sure a healthy family comes from you :)
Awesome regemin, was at 378 now Im at 306, plan to get down to 220 with your plan 🎉
Congratulations on your amazing progress! You should be very proud :). Keep it up!
Here is the fasting plan that I used if you want any more tips:
czcams.com/video/OPdKtS5Cqr8/video.html
Reach out if you have any questions. I am here to help
Excellent information and l love the part about the breath meter and that you were experimenting on the numbers. All that is fascinating.
I love tracking data. My breath ketone meter and blood glucose meter have been very important to my success. They allowed me to make informed decisions about what I could, and couldn't, do with my fasting program.
So glad I found your channel. Just getting ready to start ADF, have been fasting 16 -20 hours inconsistently, but still eating garbage when I eat. Love this statement, "Fast as clean as you can but as dirty as you need to."
I will never do that kind of fasting. I do some intermittent fasting but I’m not extreme with that. But I so appreciate this video. What a fluid and interesting video you gave us. And what an accomplishment! Wow! You’ve lost 1 and 1/2 human beings! And I’m whining over a regained 20 lbs after losing 47 years ago? Shame on me! But I’m back at it. And You’re right. As I’ve gotten older, lower carbs is what’s helping me. I wish you as much more success as you are aiming for. You deserve it! I’m in awe!!!! Thx for the video!
Thanks for the kind words. I am very proud of my progress for sure :)
I am glad that you are on the right path for yourself as well. That is all that matters in the end
AMAZING!!! You’re a reminder to me that consistency is the only thing that’s going to get me down to my goal. Well done! You’re looking great
Thank you so much for the kind words. That is exactly why I started sharing my story. I want to be living proof of what is possible when you never give up :).
Reach out if you have any questions. I am here to help
@@GrowGrayMatter I started ADF a week ago I’m in my second week. Going well so far. I lost 1.3kg (2.87 lbs).
I’m just hoping it gets easier.
I try to keep myself busy on fast days so I don’t think about food. However my last two fast days I was home all day. I knew I was strong when I ordered so much pizza for my guest and didn’t get tempted. I had a cup of peppermint tea (no sweeteners) and felt fine.
What do you do if you travel. I have an up coming trip in September for my birthday. I’m going to try Keto for the whole week. I find jumping back in to a routine when I’m back so hard. Any suggestions?
@@tkan1909 Congratulations on your great start. You should be proud.
Good news! It continues to get easier. No doubt about that. I used to have a very hard time fasting when I was home all day, but I can fast in about any situation. Stick with it and you will see for yourself :)
When I travel, I usually switch to OMAD or 2MAD while I am away. This helps me control my calorie intake, but it still allows me to enjoy some local food and have dinner with my travel companions. But I do keep low carb. I agree 100% that it will make it easier to get back to your routine if you stay fat adapted.
I hope that this helps :)
@@GrowGrayMatter thanks for replying Doc!! I’m going to hang in there for sure. People like you are such a big support for people like me.
I’ll update you in a few months. Hopefully all good new! 😌🖤
@@tkan1909 I can't wait to hear how it goes. I am living proof of what is possible if you stick to the plan :)
Thanks for this, it was really helpful! Congratulations 🎉🎉on your weight loss!
Thank you so much for the kind words. I have been given a second chance at life for sure. I am taking full advantage of it :)
Here is my full health transformation video if you want to see it:
czcams.com/video/-Zf6KnetG4M/video.html
And here is the fasting plan that I used (along with this eating plan) if you want to see the whole picture:
czcams.com/video/OPdKtS5Cqr8/video.html
Let me know if you ever have questions. I am here to help
Happy Anniversary to you! Thank you for this information
Thank you so much. I am so very proud of myself. It has made every aspect of my life better. What I am most proud of is that I am helping my children lead healthier lives as well. The impact of my weight loss will be felt for generations. That is why I am so excited to help others as well.
Please let me know if you have any questions.
This video was extremely helpful and brilliant! Thank you so much for this valuable information. I really think it important that I like your attitude and ethics behind food and fasting. To enjoy food is important and a positive healthy mind set to have if one's state of mental wellbeing is important to them. So glad I found you on CZcams. Cheers 😊
Thank you so much for the kind words. I am glad that you are here :).
I honestly got tired of trying to be perfect and failing over and over. I now see that sustainability is the key. A 10% better diet and exercise plan that you can actually stick with is WAY better than the perfect plan that you try and fail over and over.
Let me know how I can support you :)
@@GrowGrayMatter makes 100% sense! My problem is boredom and my thoughts when I'm not eating. It's really painful to go through. If I had better thoughts the experience would be better and I'll be more encouraged to fast again. I can get obsessed with food and I hate that feeling. Any kind suggestions around tackling this? Sincere appreciation to you for all your work and your kind support x
@@naturelove4448 Thank you for opening up and sharing. This is a very real issue for people.
I don't think there is a magic way to deal with this, but this is where slow and steady is the key. Gradually extend your fasting window and let your body get used to it. Stop your fast if you start to obsess about food and try again another day. The last thing I would want is for fasting to start to fuel disordered eating. it needs to be your choice, and it needs to be in your best interest, or you should step away.
The main things that I did to keep from obsessing about food in the beginning were:
1. Keep super busy. Purposefully fill your schedule up. We have all been too busy to eat on accident. We can also be too busy to eat on purpose :)
2. Extra sleep. Sleep is very important for weight loss anyhow, but it can also be a tool that you use to strengthen your fasting muscle. I went to bed pretty early on my fasting days in the beginning.
Here is a video where I talk about preparing for fasting. It has some other tips as well:
czcams.com/video/1j0MAJ3kbOc/video.html
I truly hope this helps
@@GrowGrayMatter thank you so much. Yet again another great response from you! I'll just take it day by day for now and experiment here and there to begin with. Thank you
@@naturelove4448 You are always welcome. Please keep me posted. We are all in this together :)
Thank you for your content. I just stumbled on your page yesterday. I’ve been doing a modified version of ADF (4:3 M,W,F are my fasting days). And I started October 10th and I’ve lost 47lbs but I feel that I’ve definitely plateaued. I’m very active I joined the gym in August of last year and in the beginning I was literally going to the gym everyday. I stopped that in December. Now I go about 3-4 times a week. But I think my diet is the bigger issue. I don’t have a plan at all😢. I can push back the plate for 36 hours but on my feasting day I don’t binge eat, I don’t think I could if I wanted to because I feel like my stomach has shrank. But I definitely eat what I want on most days and I don’t feel guilty because I feel like I deserve it after 36 -40 hours fasting. I’m 5’11 232lbs my start weight was 293lbs January of 22’ and 280lbs when I began ADF. I look forward to watching and learned from you and implementing it into my diet. Your journey is truly inspiring 🎉! Great testimony keep ion the good work and thank you for sharing
Thank you so much for sharing. You should be very proud of your 47 pound weight loss. That is an amazing start.
Have you tried tracking your food intake for a few days. It would give you a solid idea of what you are taking in every day. Definitely worth considering.
Plateaus can be caused by a lot of things. The 2 biggest ones (besides eating too much on eating days) are poor sleep and a decrease in physical activity throughout the day. The "little" things become the big things once you get closer to your weight loss goals.
Here are 2 videos that can introduce you to the topic. Reach out if you have questions and I can expand on the topics :)
czcams.com/video/6lmnWMXPhVo/video.html
czcams.com/video/LCJKmzK_o_0/video.html
I hope that this helps. Keep it up!
When one has a lot of weight to lose, one can lose a lot simply by cutting carbs and getting into ketosis, but when that initial weight is lost one has to start paying a little attention to calories. That's what helped me realize that I was eating A LOT of calories in cheese and cream. Reducing those things like dairy that one has a hard time to eat in moderation was helpful. I changed from eating creamed spinach and cheesy broccoli and cheese to simply sauteeing the spinach, kale or chard with a little fat and garlic or tossing the cauliflower, brussel sprouts or broccoli in oil with seasonings and then roast them. They are still flavorful and full of fiber but a lot less caloric. A lot of people have had success breaking a stall with the Protein Sparing Modified Fast a couple of days a week. It's a fast, but you add a lot of lean protein like poached chicken and fish. You are eating a smaller amount of calories but you feel more satiated than regular fasts and you can even do resistance training during those days. Also combining resistance training with long leisurely walks and calm cycling can be more effective than resistance training with running or aerobics, because the body burns glucose for high intensity activities but burns ketones (fats) with less intense activities. Good luck!
@@nataliajimenez1870 Very well said all around. I completely agree that the little things start to become the big things once you have lost the "easy" weight. I found a couple of culprits like that in my own diet. Cutting back on cheese was a huge one for me.
My newest video talked about Protein-sparing modified fasting days. I like them a lot for certain people.
I also agree with what you said about exercise. I have found nice relaxing walks to be way more effective than more intense types of cardio. My knees thank me as well.
Love this video and congratulations on your success🎉
Thank you so much for the kind words. I truly appreciate it :)
Here is my entire health transformation if you want to see it:
czcams.com/video/-Zf6KnetG4M/video.html
Thanks again for the support
Fantastic transformation Dr. if you can loose that much I can certainly lose much less and keep it off. Thanks for the info, I'm grateful that I found you.
Absolutely! Most people would be ecstatic to be half as effective as I was :).
I am glad that you are here. Definitely check out my health transformation video if you want to the full story of the the depths that I was able to climb out of:
czcams.com/video/-Zf6KnetG4M/video.html
Let me know if you have questions. I am here to help
Thanks so much I learn alot from you. On my 2nd 40hr fast cos of you it's not as bad. 😃 blessings from Australia 🇦🇺
You are very welcome :). I am so glad that it is going well so far. I will take all the blessings that I can get.
I promised my wife a few extra trips now that I can fit i airplane seats better. Australia is definitely on our list :)
How I crave that “be blessed” at the end of every video 😂😂 I respond Amen, be blessed to you too…. You videos are beyond awesome 🙏🙏
I love to hear this. I will take all of the blessings that I can get :)
Thank you so much for the kind words about my videos. I pour my heart and soul into my work because I want it to transform lives.
Please reach out if you have any questions. I am here to support you.
BE BLESSED! :)
I really appreciate your honesty.
It is my pleasure. It was very difficult at first. Lots of feelings of shame. But I am using my past to help other people build a better future. Thanks for the kind words :)
Congratulations. Im on day 5 of this process. I am so loving it. I am carnivore.
I'm so glad I ran into your channel. I'm fasting now for religious reasons but I really feel my weight. So I decided when I'm done I'll try to find a diet. I'm having a hard time with my fast and you said chicken broth and I was like wow I could do that on the hard days. Seriously you truly helped me. And I'm thinking about doing your every other day diet. Once again thank you so much.
Thank you for reaching out. I am happy to hear that I have made a difference for you :). I know that chicken broth helped me a lot in the beginning. It may not be perfect, but a little chicken broth is better than having a large pizza after giving up because it is too hard :). You can always try to work toward "clean" fasting later in the process. Fight one battle at a time.
@@GrowGrayMatter I also have a cup of vegetable or mushroom broth on fast days. I find that i look forward to it all day, and it only about 10 calories.
They saved me a lot when I first started fasting@@elizabethkoenig5185. I would much rather have a little broth than a lotta pizza lol
@@GrowGrayMatter Agreed!
Thanks for sharing. I started 3 years ago. I was 220 lbs at 5 ft 6in. Initially a low carb diet and slowly keto / OMAD. I a mo now at 16o lbs but was stuck. You get lost along the way or you get too cocky. It would go back up to 170 but being OMAD, it would always be in check. I just started lifting weights again and I feel hungry. I will give this a try.
First off, congratulations on the progress you have already made. I know that you aren't at your goal, but be proud of yourself for the progress :).
Lifting weights is an absolute game-changer. That and tweaking your fasting program should really get things kickstarted for you.
Here is a video I made about why exercise is just crucial. I talk about a study that showed that it can double your fat loss while on a fasting plan:
czcams.com/video/GBS3Hf8YjHI/video.html
Let me know if you have any questions. I am here to help. you got this!
What a nice fellow. Really dumped a lot of great info here, thx!
Thank you for the kind words. Reach out if you have any questions. I am here to help.
Here is the video I made to go along with this one. I talk about the fasting program that I used along with this eating plan:
czcams.com/video/OPdKtS5Cqr8/video.html
And here is my health transformation video if you need some extra inspiration or motivation :)
czcams.com/video/-Zf6KnetG4M/video.html
We are all in this together.
I really like your approach to getting healthier. Food can be so overwhelming and stressful.
That is so true. I have tried and failed countless times in my life. The wisdom that came with that is realizing that sustainability is key. Do things that you can stick with long enough to see results. Everything else is just spinning your wheels.
I lost 100lbs doing Intermittent fasting. 11-7pm eating window. Walking 10,000 steps per day. Tried to stay at 2000 calories per day. Eating 50% protein, 40% carbs, 10% fat. I ate chocolate everyday and even drank beer on occasion. Only thing that worked for me after years of doing fad diets, like Atkins, Carnivore, Keto, etc. Don’t do low carb.
Congratulations on your amazing progress. I am happy to hear that you found the plan that worked for you. That is all that matters in the end.
That being said, the huge majority of the thousands of people I have worked with do much better when they combine low-carb/keto with their intermittent fasting. Fasting is the original ketogenic diet that our ancestors used when food was scarce. It makes more sense that fasting would be easier (and more effective) if your body was already burning fat at the beginning of your fast.
This doesn't take anything away from your success. I am very happy to hear it. But I do think it is misguided to call ketogenic diets a fad diet. It is an extremely well studied diet that has been used clinically since 1921.
Keep up the great work!
What kind of chocolate?!
@@absinthemindedJ milk chocolate and sometimes dark
I agree with you on the fad diets. When I try to go low carb for an extended period of time, I end up bingeing! I lost 29 pounds in a year of intermittent fasting (19/5), and I drank a Mexican Coke (real sugar) with my breakfast every day. I would also have a snack size candy bar after my lunch. That is so much healthier than eating and drinking them all day long! Progress is progress! The best plan is the one you can stick with! I hit a plateau and didn’t budge for six weeks, so I just started alternate day clean fasting (3 days a week), and I love it! I have 25 more pounds to lose.
@candacerushing6882 yes!!!! So much more healthy! Great job 👏😊
I have lost 27lbs in 8 weeks. I eat one meal every 24 hours. Mostly meat, veggies/potatoes/rice. I eat boiled eggs or fruit for snacks if I feel hungry. I started at 261lbs and down to 234lbs with a target of 170lbs. I have not really started extra exercise as I want to lose a good bit before I up the exercise levels. I am 5"6 in height and my BMI is coming down well. Its not easy but I am completely switched on. I even had a dairy milk chocolate bar on my birthday and didn't relapse. Good luck to everyone on their journey!
This is awesome news to hear! You just made my day :). Keep up the amazing work. I can't wait to hear your next progress report
How are you doing now?
I would love to hear an update as well@@vladthe3impaler I always enjoy hearing progress reports and/or helping people who are having trouble staying on track
@@vladthe3impaler Hi. Thanks for asking. I have lost 46lbs now. Feeling amazing. Under a 100kg for the 1st time as well. Only down side is I have shrunk in height lol now 5'5 lol
Awesome video Frank... 🙂
Thank you, Danny :). And for anyone reading this, Danny was my first student to reach their weight loss goal by using my programs. I am so proud of him!!!
I sure am impressed!! Well done!
Thank you for the kind words. Reach out if you have any questions. I am here to help.
So you mention your Maintenance DIET looks like at the end but I'm curious what your Maintenance SCHEDULE looks like now. In a previous video you had a wonderful two week calendar that showed your fasting vs non-fasting days and how you altered it to be consistent for two weeks. I really like that. I hope to do something like that and am thinking maybe once I hit my target weight I go from the 3-day MWF fasting days to a 2-day T-Th 36 hour fasting schedule. Is that a good maintenance plan?
Great question, Timothy. My program has constantly changed based on the amount of fat I had left to lose. In the beginning I did 4 36-hour fasts per week, then 3, then 2. Now I do 1 36-hour fast per week and do 16:8 fasting the rest of the week. I will add a 2nd 36-hour fast every once in a while if the scale creeps up. I love to use it as a course correction tool.
I also have stretches where I do 16:8 fasting all week and add calories so that I can focus on building muscle.
My philosophy is all about losing fat as fast as you can without losing lean mass. I try to let the scientific data determine where that threshold is.
Here is a video where I walk through how I determine the number of calories that you should eat to find that sweet spot.
czcams.com/video/Kv71STGi18U/video.html
Let me know if you need any help the numbers. It is a very important video, but the math can be tricky for sure :)
Glad I found this video. I IF for 2 months ( Jan - Feb) and only lost 4 pounds, but felt great, lost all my cravings, was not bloated, became regular,etc. Also stopped alcohol. Was doing 18-6 every day. Went back to regular eating and gained the 4 pounds back in a week. Today I’m saying enough is enough, I know this works and I can do it.
Thank you for reaching out. I share my story because I am living proof of what is possible. You CAN do this!
Here is the video that covers the fasting program that I worked with so that you have the entire picture:
czcams.com/video/OPdKtS5Cqr8/video.html
Reach out if you have any questions. I am here to help
You need to exercise. Fasting is not enough. Go to the gym every other day and walk the other days reminding and you would see the result, you can do it!
@@williamarenas2093 I completely agree with you. My entire program is built around the fact that you should incorporate resistance training and move your body as much as safely possible.
Here is the first weight loss related video I ever put on CZcams. It is all about the importance of adding exercise to the plan:
czcams.com/video/GBS3Hf8YjHI/video.html
Dr.O I purchased your course. I have done fasting before, and I really enjoyed it. I have watched a lot of your CZcams videos, but I am excited to learn what you have to say in the course!
I hope that it is a great experience for you, Gaye. Reach out if you ever need any support. A big focus on the course is FAQ, troubleshooting, and dealing with the inevitable plateaus that happen along our weight loss journey.
I poured my heart and soul into it. I want it to transform a lot of lives. I hope that it is just what you need :)
@@GrowGrayMatter I completed the course! 😊 What an amazing presentation you did. I am going to print out all the pdf documents today, organize my plan, and get started! 😊
@@gayelynnhearn Thank you so much for the kind words. I am working on a quick start guide for the fasting course (like I have in the sleep course). I will make sure you know when it is ready. It will be a few weeks still.
Reach out if you have any questions as you lay out your plan. I am here to help
This is my favorite CZcams video of all time..thank you..I got out of my chair and walked 11K steps today because of this video..wow
I LOVE it! This just made my day. I am so happy to hear that you are taking charge of your health and walking your way to a better life :)
czcams.com/video/4vH2a6MTJ7M/video.html
Keep up the great work. Make 2024 the best year of your life!
best fasting channel on CZcams
You have no idea what that means to me. You truly made my day. Please let me know if you ever need anything. I am here to help :)
@@GrowGrayMatter bought your udemy course. Was wondering if you offer phone consults?
@@MrMdhaas I hope that the course transforms your fasting and your life. Thank you for the trust :)
I do not at this point. I am swamped between work, family, and church obligations.
I may have some time available this summer since my teaching load is lower.
But I will support you in any way that I can. You can ask any questions you have here, in the course Q&A, or in a private message. I answer every question that I receive.
Also, the last lecture in the course has a link to my private Facebook group. You can ask questions and get support there as well. Make sure that I know it is you wherever you reach out. If you h ave questions that are best answered over the phone I will try to make that work as well :)
Agree about the diet soda. When I do my 7 day fasts I typically drink a diet soda on days 5, 6, 7 because it makes it easier to stick to the fast.
Thanks for sharing, Paul. I always say to fast as clean as you can, but as dirty as you need to. There are huge arguments about this stuff, but I know a lot of people who do very well when they add things like sugar free gum or flavored water to their routine. I am glad that you are doing well with your fasting. Keep it up!
Just found your channel and subscribed. Been getting the hang of fasting. Diabetic, high cholesterol, high blood pressure, depression, insulin resistant. Need to lose 200 pounds or more, down 40 pounds so far from my heaviest. I am going to watch this again. ❤
I am glad that you are here, Karen. Congratulations on losing 40 pounds already. I am guessing that your health is already improving nicely with that level of weight loss. You should be proud of that progress :)
Here is my health transformation video if you haven't seen it yet:
czcams.com/video/-Zf6KnetG4M/video.html
I started off with a lot of the same issues as you. Hopefully you see yourself in my story and have the same end result.
Reach out if you have any questions. I am here to help. You CAN do this!
@@GrowGrayMatter Thank you so much for the link and the encouragement. I've been watching a lot of your videos today. I was just watching IF verses OMAD. You explain things well and I appreciate it.
@@karenharju6919 I am so happy to hear that my videos are helping you. Reach out if you have any questions. I am here to help
Congrats! Thanks for sharing your video/ story.
Thank you for the kind words. I am so happy that my story has motivated others. Here is the rest of my health transformation if you need another dose of inspiration :)
czcams.com/video/-Zf6KnetG4M/video.html
Reach out if you have any questions. I am here to help
Wow this is the most straight forward no BS content I have listened to this year.
Thank you so much for the kind words. I want to share as much advice (and science) as I can to help as many people as I can. Please reach out if you have questions or need more information. I am here to help
@@GrowGrayMatter I will do that. Thank you so much Sir.
@@onyekachi9662 You are very welcome. I can't wait to hear a progress report. We are all in this together :)
I've been 18/6 fasting with a goal of losing belly fat for just over 2 months. The single crutch that has helped me get through those tough moments more than anything is the 1tbsp of chia seeds in a glass of water smoothie. Some days I have 1 or 2. On tough days I'll have 3 or 4. .
Thanks for the inspirational video.
You are very welcome :).
This is why I always say to fast as clean as you can, but as dirty as you need to. I think you are way better off to use a crutch than to fall flat on your face :). I used a ton of things to help me survive my first few months of fasting. I never would have been as consistent if I didn't. Over time I have been able to remove all of them, but I know they played a huge role in my overall success.
Keep it up!
I think the Chia seeds are brilliant
Great video...tons of valuable information!! Thanks!!
Thanks for the kind words. I am so happy to hear that it helped :)
Your approach seems sensible! Thanks!
Thank you. The key is to find a program that you enjoy enough to stick with it. Consistency is key. I wish you luck on your journey. Be blessed.
I recommend you to mix some apple cider vinger with water or green tea with cinnamon prior your first meal to control the insulin/sugar spike after the meal. If you drink those two prior the first meal where you break the fast it will slow down that insulin spike and lower the sugar level in blood. This gives you the chance to actually enjoy the carbs with no concerns.
These are all great tips if you want to try to add in more carbs. No doubt about it. Another great tip is to take short walks after meals. This can decrease the blood glucose response by up to 30-40%.
I have actually gone the other direction, though. I now eat even fewer carbs than I did when I made this video, and I feel better than ever. I now aim for 20 grams per day of total carbs (instead of net), and my blood glucose and ketone levels are right where I want them. I have made this switch because of the mental benefits that come with higher ketone levels.
The key is to find what works best for you as an individual. We are all just one big lifelong science experiment. It is frustrating at times, but it is also fun to try new things and see what works best :)
Really appreciate this video Doc! I am a person living in long term recovery from heroin addiction and, although I am incredibly fortunate and grateful to not have had a drink or drug in 13 years, I have put on a lot of weight. I personally believe it is at least partially due to a medication I am taking, but I try not to use that as an excuse. I have tried a few avenues to losing weight, including the 16:8 fasting schedule, and I always end up crashing. I feel like my appetite is, frankly, out of control, which I never in my life had an issue with until I started the aforementioned medication which, btw, the doctor has suggested I should be on for the rest of my life given my history w/ substance use. Anyways,if you read this, and have any advice, I would very much love to hear it! Thank you!
Thank you so much for your willingness to share. Congratulations on 13 years of sobriety. I hope that you are super proud. I am coming up on 12 years since my last drink. I am so happy that I gave it up. I would not be the husband and father that I want to be if I was still being controlled by the bottle. Good for you!
Weight loss is so much more difficult when hormonal issues and/or medication get in the way.
I would definitely speak to your doctor to see if there are any other medications that would have the same positive benefits without impacting hunger as much.
Have you tried going on a low-carb diet? I ask because they can really help some people control their hunger. I would also recommend making sure that you are eating plenty of protein at every meal. This combination can really work wonders for helping people control their appetite over time. I know that it has for me. I used to easily eat 2-3 times as many calories as I do now.
I hope that this helps. I wish I had more specific advice to give. Please do keep me posted and let me know if you find something that starts to work for you.
Aaron, I think there is a big connection between drug and food addiction. I always prided myself on not turning to alcohol or drugs--literally every person in my family was an alcoholic, and everyone below the age of about 50 also had a serious problem with drugs. I was adamant that this would not happen to me--and it didn't. I am still proud of this. But I used food in much the same way, and gained a great deal of weight (most people in my family also have weight problems).
I have now determined to take control of this, as well.Using ADF I have now dropped almost 50 lbs since September. I think I will be down 50 lbs by the end of the year (it is now early December).
Congratulations for getting off heroine--I understand that this is one of the toughest drugs to kick. You should be proud. Good luck with your weight loss.
Thanks for sharing. You gave great info, tips, & inspiration! Congrats at reaching many goals but also continuing to work on yourself. New subscriber here!
Thank you so much for the kind words. I am glad that you are here :).
You are correct. I will never be finished. I am continually trying to improve my health and better myself. I have a lot of damage to undo, and I want to be an active part of my grandkids lives one day.
I will share an update to this video soon where I talk about some other changes I have tried, as well as a few experiments I am playing around with.
Reach out if you have any questions. I am here to help
@@GrowGrayMatter 🥰
Very good information, Congratulations on your weight loss!
Thank you so much. It has completely transformed my health.
Here is a video about my health changes if you want more information:
czcams.com/video/-Zf6KnetG4M/video.html
Started doing ADF last week. Tried on the weekend but I miserably failed because I was hangry. I just did OMAD on Saturday and 2MAD on Sunday. Doing fasting is much easier on keto when you are fat adapted but you gotta try new things! Going to do ADF three times a week at least. Not avoiding carbs but definitely trying to avoid sugar for the most part.
It is great that you are finding a plan that works for you. That is the key to long-term success. When I fast 3 times per week I aim for Monday, Wednesday, and Friday so that I can do 16:8 fasting on the weekends. That works way better for me than trying to fast on Saturday or Sunday.
Keep it up!
You you need to increase your fats to offset the hunger and don’t eat as many carbs. Bacon n and eggs and fatback with mayo on the eggs with chia seeds, half to a whole avocado and sauerkraut covers my breakfast around 12-2pm, then you can eat some fatty meat like Salmon or chick with the skin on, certain nuts,burgers with no added daily without the buns or condiments or even steak, get the fatty ones. Try to have high fat, moderate protein, and low amount of carbs to help.
@@Tony-lm5zs That sounds like a very tasty day, Tony :)
@@Tony-lm5zs Yeah. This would work so much better on keto where I'm eating all those things. I have abandoned it for now but I'm going to definitely revisit it after the summer when I get back on keto.
I am doing ADF and am vegan. I have upped my protein and healthy fats--mostly avocado and olive oil--but you *can* do this successfully if you don't eat things like bacon, eggs, and salmon. I have lost 45 lbs in 11 weeks, and have built some muscle.
Well done , Look at how great and young you look ! You should be proud of yourself. Watching from South Africa. I weigh 120kg I hope I loose half my body weight.
Thank you so much for the kind words. I feel like a million dollars. I am proud of myself, and I am even more proud of the number of people who I have inspired to take control of their own health. I am so happy to be on this journey with you.
Here is my complete health transformation if you haven't seen it:
czcams.com/video/-Zf6KnetG4M/video.html
Reach out if you have any questions. I am here to help
@@GrowGrayMatter thank you.
@@hlengiwemasondo2858 It is always my pleasure :)
You are INCREDIBLE! Thank you for sharing your wealth of information; it is so valuable. Many blessings!
Thank you so much for the kind words. It means the world to me. I will continue to make videos as long as they are making a difference :)
Omg thank you I really needed this ❤❤❤❤
Thank you for the breakdown. I’m looking to get started with ADF and this was so helpful. Last time I weighed I was 214, I’m 38, 5’3 and I’ve been having problems with cholesterol and blood pressure and my regular doctor is trying to be put me on meds and I’m dead set against it. I already take a biologic for PS/PSA and my two specialists have been on my case about losing weight. It’s been rough bc I was on a round of steroids for a while for inflammation which helped my weight gain but now it’s hard to lose but I’m determined. My GW is 140/145.
Your story sounds very similar to mine, including the biologic for psoriasis.
Here is my health transformation video in case it gives you some more inspiration:
czcams.com/video/-Zf6KnetG4M/video.html
If you see yourself in my story, hopefully you see yourself with the same ending :)
And here is the fasting program that I did so you can have the entire picture:
czcams.com/video/OPdKtS5Cqr8/video.html
Reach out if you have any questions. I am here to help
@@GrowGrayMatter thank you!!
@@summerhodges46 You are very welcome. Let me know how I can support you :)
No meds. I cured Type 2 Diabetes just from switching to Keto. Unless you have a chronic disease and proven that diet does not help stay away from the meds. Last resort is Carnivore. Lookup Jordon Peterson and his daughters inspiration if you need help.
@@deadringer28 Congrats on curing your type 2 diabetes. That is a huge deal. 134 million Americans are now diabetic or prediabetic. Diet and lifestyle changes are the answer for almost all of them.
I make my own bone broth to the way I like it to taste and it truly helps my fasting. Thanks for taking a nuanced view to fasting.
Thank you so much for this information. I honestly feel this may be the key that I’ve been needing. I’ll have to research more because I prefer not to use meat as a protein source - right now still willing to do fish. I’m definitely going to give this a try. Thank you so much.
You are very welcome. And you absolutely can find a way to make ADF work without eating meat. The key is to find as many protein-rich foods as possible that you prefer to eat. I have friends that are bodybuilders that do not eat animal products. Where there's a will, there's a way :)
I look forward to hearing about your progress.
I’ve already started my research. Looking forward to keeping you posted on my progress.
@@Gammydez Great. This article might help you as well:
www.healthline.com/nutrition/protein-for-vegans-vegetarians
Excellent!!! Didn’t realize peas were a great source of protein. Today is day one. Fasting Monday, Wednesday and Friday. Eat and exercising other 4 days. Also cutting sugar after this last Gatorade. 🤣 You’ve really inspired me!!! 💪🏽
@@Gammydez I am so happy to hear this. You made my day :)
Pea protein powders are especially helpful if you need a big dose of protein.
You CAN do this! I am living proof of what is possible.
Down 85lbs since August 2022 to February 1st 2023. I now walk 10, 000+ steps daily, resistance training, yoga. Now I do omad where I do high protein 2 days a week the rest I do high fat. Plus 24hr and 48hr fasts. Works for me. Still need to drop 70 lbs.
Congratulations on your amazing progress! I hope that you are super proud of yourself :)
It sounds like you have found the perfect program for you. That is all that matters. I love the combination of strength training and movement on top of the fasting. I have no doubt that you can reach your goals :)
It always makes my day to hear about this kind of progress. I was so broken when I started my journey. I want to see everyone succeed. Let me know if you ever have questions
Hi, you mentioned you do these things now. Could you explain how you lost your initial 70lbs? Congratulations btw!
@@zarazen8110 I found Dr Ken Berry, he was doing a BBBE challenge, since all I could keep down was meat. At the beginning I didn’t exercise at all! I was still recovering from a stroke. I actually just sat in the recliner, as time went by I could do more and more it was like breaking out of Chains that confined me. I’m now at 180. That’s 105lbs. With the omad that came naturally when I was fat adapted 😊. The sugar cravings are totally gone! Depression& Anxiety Gone! Inflammation Gone. It had taken 11 months for the bad case of arthritis in behind my kneecap to also be gone! I would suggest for everyone that had the same issues as me to try it! Try it 30 days. Having Vitamin D3, Magnesium, daily minerals. The most important is Electrolytes, they are a must! Because at the beginning you lose a lot of water weight! Depleting your salt. . I went from dying to thriving 😊
Great job! Congratulations!
Thank you so much for the kind words. I am proud of how I have transformed my health. I am even more proud that I have set my entire family on a healthier path as well :)
Way to go!!! You look healthy A.F.!!!!🫠 God bless you sir. True hero right here.
Thank you so much for the kind words. I feel even better :). Reach out if you have any questions.
Started my 10 day water fast yesterday starting weight 95.3kgs - today weighed in at 92.4kgs. That’s just 1 day of fasting! So so keen to see how much I can loose after 10days
I hope that it goes very well for you. I would love to hear how it goes.
@eveshakra9776 Hi, kind of waiting to hear from you about how’d it go with the 10 days water fast. Have you been able to do it? Or was it difficult to do cos I tried 3-4 times but my longest was 4 days and that’s it
@@ptej348 I lasted 5 days and I’m down 9kgs. Almost fainted on my 3rd day and then I put a bit of salt in my water. Started to juice after the 5th day but I failed miserably and started eating again that night 😔 Hoping to start a full 10 day fast again soon.
@@eveshakra9776 Wow! That’s still huge & Congrats! Keep the momentum going with IF. Cut down on sugars. I failed at this and wanna try again someday soon. 👍
@@ptej348 I would love to hear as well. I used to do some 3-7 day fasts, but I always started to feel pretty rough around day 6.
I think I could fast much longer now that I am not metabolically broken, but I doubt I will ever fast longer than 3 days again. I am too concerned about preserving my lean mass to risk it