16:8 Intermittent Fasting - EVERYTHING You Need to Get Started
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- čas přidán 17. 01. 2021
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16:8 Intermittent Fasting - EVERYTHING You Need to Get Started- Thomas DeLauer
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This video serves as a complete beginner's guide to 16/8 intermittent fasting. This is what will be covered within this video:
- When to begin fasting (when to stop eating)
- What to drink when you wake up
- When to have your morning coffee/tea
- Working out in a fasted state
- Other fasting-approved drinks
- Supplements you can take while fasting
- Foods to consume that will enhance your fast
- Commonly asked about foods and ingredients (i.e. gum, mints, toothpaste, etc.)
- What to eat prior to breaking your fast
- How to break your fast (what should you eat to break your fast)
- How long after breaking your fast should you have your first big meal (and what should you eat)
- What to eat for your last meal (lunch or dinner)
- When to stop eating
- Which supplements to take during your eating window
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In terms of a aesthetic muscle goal only; so willing to sacrifice some of the metabolic responses. Would small protein only snacks throughout the day while keeping main meals in the window be beneficial in maintaining muscle mass over a regular 16:8 fast? Thanks Thomas for the vid
Thank you 🙏
Thomas,
How do you do this if you are doing 18:6? No breakfast just lunch/dinner? How do you break this fast? Thx
I've seen a lot of online posts with people on keto living on 500 calories a day because they have no appetite, not trying to eat enough protein because they think it's ONLY purpose is it's a lever, and how dirty keto is just as good as clean keto... under the encouragement of the peanut gallery. (It's in your FB group as well.) These same groups also have swaths of ppl complaining how keto is making them lose their hair in massive clumps. I've looked at your videos and I don't see where you have addressed this issue to which the causes I mentioned above. If a large number of your followers are women it would be nice to know that starving yourself in a bid to see results faster and shortcut the system will have massive consequences. Would you do a video on that topic?
What’s your opinion on coffee alkalizers?
Doing 16/8 EVERYDAY!!! Mon-Sun and I was at 229 when I started and it’s almost a month now and I’m 214. I’ve cut red meat, sugar and THE LATE NIGHT EATING!!! 180 is my goal so I’m making great progress.
With respect that's great but please, please, Be careful with the extremes! Its intermittent fasting.
Why 🥩 red meat?
Ooooh u got this!💪 But when do we start eating?
Shouldn’t do it everyday. Should have days off each week to ‘shock’ the body.
@@_stecullen how many days do you recommend?😕
Started at 265 lbs on September first 206 today ! Thanks for all the help in changing my life
Congratulations
Wow that's really impressive, congrats.
Thanks im up to 60 lbs since September 1st almost at high-school weight at 40 anything is possible and it never too late to improve yourself
dont lie, the video only came out jan 2021
@@jackiehamilton3187 lmao 4 months 60 pounds never lie
I've been doing 16:8 for a week now. I lost 5lbs so far. I stopped eating junk foods and exercise for 45mins to an hour almost everyday. I only drink water when "i think" I'm hungry. It was hard for the first 3days but I did it. 😀
Keep it up. I am on my 9.th month now. It became part of my life, basically never hungry now.
@@borgirlol If I may ask, I just started 16:8 today and was wondering if I should do it every day or 4-5 days a week I am very confused tbh
@@sofyanismail2911 Everyday if you can is ideal.
👏🏾👏🏾👏🏾👏🏾👏🏾
Did you cut anything out in your diet?
I could easily sleep 16 hours a day.
😂😂😂 No no no don't do that
@@RK-ok1fl if your fast ends at 11 and you wake up at say 2 pm then you don't have to wait until you can eat
Are you kidding me? I sleep 8 hours and still won’t be hungry for another 4 hours more. That’s just the way my body is.
I go to sleep at 1 in the morning so I could stop eating at like 8
I sleep that much most days
Tip 1: Change your mindset about food. Find a reason why you should fast daily.
Tell yourself: "I dont need food to be happy or active. I always feel better when i do not eat..." If you are a Christian then you can add this: "It helps curb my desires and gives me more time to think and pray"
Tip 2: Intermittent Fasting is a must do. Forget about keto diet, etc cos they are temporary and not habitual... IF is habitual and sustainable. Do not fast less than 16 hours a day. I do 18 or 20 daily, and drink water regularly...
Tip 3: Meal prep is very important... Make sure you prepare your meals to last for at least 1 week, and they are easily microwaveable. It will stop you from eating unhealthy or unplanned meals. Ensure you add alot of veggies to your meals like carrots, beet, greens, ball peppers, tomatoes, cucumbers, etc... They boost metabolic burning process and make your food rich...
Tip 4: Less cardio, more strength exercises... Cardio makes you exhausted when fasting, but strength makes you feel stronger and muscle building increases your daily metabolic burning rate...
I am 1-2 months in, already burnt more than 30% body fat, fitting into old clothes, feeling healthier, lighter and stronger...
CONSISTENCY IS KEY!!!
I wish you the best 👍
Thank you for these tips. How long / often should you fast? I have baby fat that can't get rid off.
Do you do this every day, indefinitely?
We're allowed to eat vegetables during intermittent fasting?
@@donnahaynes138 yes, vegetables are great with low carbs. Pure fasting is always better, but eating veggies during fasting is still very effective..
Thank you
What a great breakdown! Love the information and so grateful that you have the passion to share it!
I would love to see a video of you implementing all these things you just told us.
Thomas you and your detailed information has helped me loose 32lbs in the past 2 months and I have 20 more to go, and I wanted to thank you for your time and effort in helping those like myself to regain our health and self well-being. Thank you Sir.
I've been back here 3 times a day for 3 days now... Loving how informative this all is.
This could be tough for people who work in medical field. Right after my lunch hour (1-2pm), I'm with patients again until 6pm...but intermittent fasting worked well for me in the past. Going to get back to it. I like this breakdown, especially what to eat for breaking the fast. I usually had a salad and 1 liter of water. I'll try the poultry/fish. 🎉👊🏾
This awesome, I'm glad you included working out in this video because it's been hard for me integrating fasting into workout days
Hey Thomas, I am studying nutrition science, so I am always happy if you get a little nerdy and start explaining things more specific, thanks for all that, greeting from germany
I’ve lost about 15-20 lbs in the past month or so! Been taking Berberine and acv also but usually at night. I shoot for 18:6 but do 16:8. Gave up my Oatmilk in my coffee and now I just drink black. That was the hardest to give up. But now I sip on it and usually get some with cream in it in the afternoon once I can eat. My appetite went wayyy down within the first week. And also I try to avoid snacking and try to keep with 2 meals only. I have gained and lost weight in the past a few times but always was by exercise and strictly watching what I ate. This is the first time I’ve lost weight not exercising and not watching what I eat. The only thing I’ve been doing is trying to avoid or limit bread/ carbs etc. and making sure I’m getting healthy fats. So thankful for Thomas Delaeur and Dr. Berg.
I stop eating at 6 and I start at 11. Just works for me.
Apple cider vinegar helps me a lot. Seems to help with my age related aches. I add electrolytes to my vinegar.
I put mct powder in my coffee.
Thank you Thomas! Love your 2 channels! Truly helpful information 🙏🏼🙂
I did aggressive fasting (19/5), aggressive portion reduction both combined with keto. It was great; shedded LBs, got the energy boost, went from a fit 210 to extremely fit 195 in 2 weeks. Then got a massive kidney stone which required an operation and 5 days in hospital (and lots of pain). YOU MUST MAINTAIN HYDRATION. It’s all good now with 16/8 Monday- Wednesday then just sensible the rest of the week, but remember that while you aren’t eating food, you are drinking water.
I just started doing this after having two babys back to back! And I must say this is amazing and feels so easy! Especially as a buzzy mom of two I'm two buzzy to eat in the am anyways so I feel like that helps me a lot! I tryed keto I couldn't do it but for some reason I feel like this is a lot Easyer for me . I'm excited to see results 🙏 should I do my cardio before or after I brake my fast?
I pretty much followed your training advice from the beginning of my keto/ IF journey. Yes I'm an easy gainer and had 12 years of previous strength training albeit on the typical 6 meals, high carb high calorie regime. I stopped training for 4 years and turned into a fully fledged lard ass. At 50 I started keto with daily IF and strength training again. Now at 52 peeps be freaking out at my body composition. Thanks to channels like yours Thomas for great advice.
That's awesome
Super insightful and concise, considering how much information there is out there. Thank you
I have started 16:8 fasting for 11th days , not for weight loss (BMI=21) but for health as I have hypertension and not wanting to take meds for the rest of my life. So far I have not seen reduction in blood pressure but feel more energetic and less brain fog. I do take chewing gum as I can't stand my breath/dry mouth under the mask when I am at work as a nurse. Thank you for educating us.
Great insights here as always, intermittent fasting definitely is a game changer for energy levels and losing weight ☀️💪🏻 Greetings from a Swede in Hong Kong ☺️🌃
I'm 287 down 10 pounds since I saw your channel for the first time 10 days ago, been doing 16:8 and not doing bad, been getting 12 or 1300 calories, but I am glad I saw your video from 2017 where you explain that you should only do this 5 days a week. Lucky for me I have never been a morning eater, I can sip on black coffee until 2:00pm, but at 9pm holy crap that is when I usually pig out haha. Maybe I will add 300 calories twice a week in the morning or at night and technically I would not be fasting. Learning as I go. Thank you for the amazing videos too, they are a life saver!
Excellent, thank you! Simple but informative. Hopefully it works for me!
Thanks for the video. It’s always nice to get a refresher on this. Keep it up
Thank you for all the great content you provide Thomas! One idea would be to create a video that discusses the best fasting schedule to lose weight for women over 40.
WoW! I love all of this info and it actually makes sense. At 67, I just hope I can begin ASAP! Thank you Thomas!!
I'm fasting on Wednesday and Sunday. I think it's better to have a "pause". Remember to not starve yourself. God bless🙌
Wao!!! I've also started my Intermittent fasting, I eat once a day! I'm 2days in now, please I need all the support o can 🙏🙏🙏🙏 It's truly not easy 😭😭😭😭, I pray I scale through 🙏. I need all the support guys ☺️
This is the best video im seen on IF. Everything is so easy to understand and not overly complicated.
Very useful Thomas... Simple and Clear Guide.
Once again, another Great Video, the last three Videos you have put out (the Shopping for Keto friendly food products and this one) are like You are Reading my Mind for the Stage I am in right now in my life, these videos are like a God-Send. Thanks Thomas.
Please never stop making these videos mate. Great stuff! 👍
Honestly, thank you so much for this!
Searched all of CZcams and you explain everything so detailed thank you
Subscribed🙏
Thanks, Tom! You never disappoint!
God send, I needed this. Thank you Thomas
Thomas please do a Keto 2MAD meal plan strategy video! Thanks for everything!
Thank you for your great easy to understand video, doing it tmr 💞🙋🏼♀️💯🌸🧚🧚
You've helped me out so much. I'm always sharing your videos on my FB groups.
Wao!!! I've also started my Intermittent fasting, I eat once a day! I'm 2days in now, please I need all the support o can 🙏🙏🙏🙏 It's truly not easy 😭😭😭😭, I pray I scale through 🙏. I need all the support guys ☺️
Okay so I’m FINALLY fat adapted and let me tell you if you’re going through the crappy stage of switching your fuels from carbohydrates to burning fats ITS WORTH IT!!! it took me weeks!!! Weeks of literally NO energy I felt sluggish I actually gave in and ate carbs to feel better and than gave it another try and went through a really bad transition it was hard but today I’m in the gym going on 3 hours now and I swear I can go forever!!! I feel AMAZING!!! if you’re going through the crappy stage (keto flu) keep pushing it’s gonna change your life!!!
Sir, you made this so easy and so clear! Aug 3 2021 I decided to try it. I was 267 Lbs and stand 6'1". I started with 12/12 but stretched it to 16/8. I am today 210 Lbs. My energy, mental acuity and physical energy have increased so much! Thank you sir for What you do.
I forgot to mention I am 59 years young.
Did you change anything else in your diet or was the weight loss strictly from fasting only?
Thank you sooo much Thomas .. wonderful effort
I’m so thankful for you! Just found ya! Thanks for just making it simple!🥰I appreciate ya!
I have actually cut as much artificial sweeteners as I can since it tends to give me an even bigger sweet tooth. It's been almost 2 weeks since I've started intermittent fasting, and my body is starting to get used to it.
Hey Thomas,
Thank you for the details video.
Can you give a list of food items for Indians? For both Vegetarians and non-vegetarians.
Can I break the fast having Egg Whites?
Regards
Where should I look for the supplements you talk about in this Video? I have been on KETO going into my 3rd week. So I am finding out through you that I have not been doing this the healthiest way. Love the content on this channel 👍
I like the science. It's one of the reasons I love your channel over others.
i've started my 16-8 fasting this week and im loving the idea of it. im feeling better i like the idea of not eating in the morning.
How about if theres acid reflux?
@@morningwithgracie7870 I've never had acid reflix
@@chrislinder7558 Exactly! A have acid reflux after eating usually "bad" carbs
Be great if you could do a video like this (diet/eating plan) for 1st responders. My shift is 7pm-7am. Im sure Im not the only one who'd like that 😉
I would like that as well.
Same, I am no first responder (thank you for what you do btw) but i work twelves as well and balancing fasting and eating is ROUGH
Me too. Nobody does anything for us who work at night.
Really good idea! Especially advice on timing, herbs, supplements to support sleeping & circadian rhythms
I was just typing this same question. I'm a 3rd shift worker. I wake at 5pm sleep at 9am I'm so lost🤦🏾♀️
Hi Thomas from Montreal Quebec ! This is a combination of all your fasting video but fast forwarded It’s amazing! I have a big question, I am 24 years old and I usually do 20h fast almost every day , I have ADHD so that is why I have started fasting for the mental focus and I don’t know if I am too young to do this or if it’s harmful for my hormones!!? Luv your channel and I listen all your videos tks !!
Thank you for making it simple!
Starting tomorrow at 220 pounds I’ll edit and show my progress in 1-2months
205 pounds so far 15 pounds lost😁
@@a1r_ju4ns10 Commenting so I can see the journey!
how are you doing right now? Im thinking of starting fasting please let me know.
Can you do a video with people who work Graveyard shift , our bodies and times are just different.
I watch everyday! Love this video
Another excellent no nonsense video.
Thanks.
I lost 20 kg thanks to you're advice. I am a short guy so it was a lot.(165cm)
How long does it take ? Nd what did you do? Can you share plzz bcoz I'm of your same height !!
@@priyamurali6680 For me it took about a year. Best thing i did was to sit down and ask myself what i know about food. answer was noting then learn from this guy and food chefs. It also helps to figure out how to grow food. Its fun and awesome.
@@megamnn1 u did sport?
@@insomniac5904 No I mainly focused on food.Did some workouts but getting to know how and what to make of food items helped. even getting to know my local grocery shop helped.
Wao!!! I've also started my Intermittent fasting, I eat once a day! I'm 2days in now, please I need all the support o can 🙏🙏🙏🙏 It's truly not easy 😭😭😭😭, I pray I scale through 🙏. I need all the support guys ☺️
In the 1980s it bothers me that I could not eat in the morning. I tried to force myself to eat but it's really hard when you feel full. I kept falling back to not eating in the morning. But now I'm glad that not eating in the morning turned out to be healthy. Needless to say, I've been doing 16:8 IF for over 30 years. The IF that I was unknowingly doing, probably helped me on my ideal weight even though I ate carby/sugary foods/drinks at the time. It probably also helped me have a healthy digestive system because I never had a stomach ache or get bloated no matter what I ate.
I started eating healthy 2 years ago by doing the low carb diet (not LC enough to be called keto ... LOL!!!). At least I eliminated all the processed grains and sugary drinks.
Don't worry, a decade from now nuvo science will tell us this was a terrible idea and we'll all be on the new "Neander-lacto diet" ---
Peanut butter, manganese and pulverized peach pits every ten minutes, all day long and then 5 glasses of buffalo milk before bed time. The way nature intended.
Wow! Probably the best IF video I’ve seen so far.👍🏻 Very informative. Nice job.🤩 Thank you!
Wao!!! I've also started my Intermittent fasting, I eat once a day! I'm 2days in now, please I need all the support o can 🙏🙏🙏🙏 It's truly not easy 😭😭😭😭, I pray I scale through 🙏. I need all the support guys ☺️
This year I stopped eating after 5 or 6 or 7pm depending on the day, and I don't miss it. Right away I noticed better sleep, and feeling better overall.
HI Thomas
In various previous Videos about how to break a fast (after Training), you're talking about combining glucose and fructose (carbs) with protein to break a fast, to get the biggest insulin spike possible (and to increase protein synthesis). In this Video however, you're saying, that you don't want the Insulin to spike. Is the training prior to the break, responsible for this difference? Do you only take Carbs after Training because you want the Carbs for the muscles? And why don't you want an insulin spike after a fast without a workout? -> Isn't insulin sensitivity one of the reasons we fast?
Greetings from Switzerland
Jan
Can you do a guide for long term fasting, I’ve been doing not eating 5 days and eating 2 days alternating nit eating for 14 days since december
Dude that’s too serious, just workout, and pick 8hr window to eat during the day
I lve been doing 16:8 and 18:6 for Saturdays for years now and it is definitely the way to go sustainably. Fasting is such gift & incredible tool giving body rest and is absence of doing anything! Thx Thomas
Always appreciate all the information you provide, it’s a great help!! I am lacto- vegetarian. Can I use Sunwarrior Collagen to break the fast
It definitely works. For the past 3-4 years I bulk up about half the year to 225-235 then cut to around 195 from Jan-July using 16:8, some days even longer of a fast. It absolutely melts fat away, I get shredded very fast (eating a healthy diet and working out daily, eating anywhere from 500-1000 calories less than what I burn per day, depending on how active I am that day)
That said, I get A LOT weaker while cutting this way. So you have to be okay with getting smaller and weaker if you’re really committed to looking shredded. But I can definitely say I lose fat much faster doing intermittent fasting than I do by just simply cutting the calories but still eating all hours of the day
Started fasting some like 1 or 2 days off and on started in September at 205 and now in November 30th at 175 :)
Wow that's great!!
Did you do intermittent fasting Sunday through Saturday? Or did you have 1 to 2 days off a week?
You’re an awesome guy and trainer.I like your rules for beginners
Thank you Thomas, you really gave a simple guide. I was confused.
Thomas, can you do a day in the life of your fasting meals like you did with the keto diet??
No
If you’re on his email
List he recently sent one out where he listed it all out on an average day.
@@angelafazio6843 I’m not but thank you! I will do that
Thanks for the suggestion
Started 16/8 a week ago, eating window is from 12-8, eating healthy but not counting calories or doing keto or anything yet, sipping on water and acv drink when fasting, one coffee, and I feel better already, I have type 2 diabetes, self inflicted through red bull addiction, 1 week cold turkey on that as well. Lost 6kg already, god knows how, but something positive is happening. 🤙🏻
Update pls
@@thendralnirmal currently update is I'm In a 5 star all inclusive in tenerife, burnt to a crisp,drunk and eating everything and anything mate. Good times.
Thank you for this 🥺
As always, just LOVE 💟💟💟 YOUR VIDS!! 🤓 PROFESSOR!!
Thank you. Is it typical (or better yet, recommended) to do this 7 days a week? Would it lose significant effect if done for 5 days, then 'relaxed' for 2 days?
Do it everyday for the rest of your life if you think about it fasting is what the human body is made to do we were never meant to eat 3 times a day
@@DeadmawAlex depends on what your body composition is, some people’s bodies hold onto to fat when it’s not being nourished. Your body was meant to be nourished, not junking it out but also not depriving your body of necessary nutrients.
I started 9 days ago and it helps me loose weight by 13 pounds, no exercise.
That's awesome!
Great video. Thank you 🙌🏽💪🏽
Thank you thomas... im gonna do this.
you said it was simple
but i never heard so many scientific words in one sitting
need some headache pills now
I started a week ago after watching these videos and I lost 6 pounds already I’m shocked
Which one did you do? 16:8 or ?
@@kenmoek4025
I'm still confused about 16:8...Lol..I'm going to try it starting This monday..I pray I have success
So do I
I am amazed that losing weight is really simple by intermittent fasting..I can lose 5kg within a month
I started and In 4 days lost 11 pounds. I was shocked. 😌😌
@@jamaicanqueen575 HOW-
Hi Thomas, thank you for the video it’s very helpful, it’s even easier to understand than the app I use for fasting.
There is one question I am combining IF with instant knockout capsules, I am just not sure if I can have one right after I wake up (as I am fasting) I am doing 8pm to 12pm to be more concise. It has the other ingredients that you said it’s allowed but it also has avocado oil?
You are an inspiration for so many ppl...
This video came right on time ... Actually can't start again today having coffee with creamer and crackers
Oh those crackers... 😋
Watched while drinking coffee with cream🤷♀️, tomorrow...
I did a 5 day fast only black coffee and water with fresh lemon slice. I ended up binging on day 6 on candy , went to sleep woke up 18 hours later
Omg
Lol omg
Bruh
🤣😂🤣😂
Why this sounds so funny😭
Thank you so much for this video. Btw, does taking creatine break a fast? I've just started going back to the gym and I want to try creatine.
Love this. Had to replay it at .75x so I could catch everything 😆
Hey Thomas, could you start adding some vegetarian options into your videos? I'm having a hard time replacing the meats you mentioned with healthy plant based options.
Me too - hard for us veggies to eat lean meat.
Week 2 today. Been struggling with videos meal plan. Thank you so much for what and how to break fast. I was eating whatever and a lot in my open window now I’m so happy for my results thank you Thomas
How are you today?
I really loved this explanation. Very well presented.
I was saying the same thing lol!!!!!
I have started with fasting, but I just follow the palm/fist rule for carbs, prot,etc , just to see how my body will respond :) in 1 week I feel with more energy and I drop off some grams which is cool. I used to be 60 kg, but I reached 74 kg (now 73,8), that's why I need to take care of myself asap. I would start to integrate the advice from this video now !
Just wondering - when exactly did we transition to a 3 meal a day society? Curious as to who realized that we should be on a breakfast - lunch - and dinner schedule.
Cholo Sanchez when colonizers landed in America, they noticed the natives didn’t have regular set eating times. The natives fasted and ate when they were hungry. Colonizers considered this to be uncivilized, thus why we have breakfast lunch and dinner.
This routine works for me: caffeine until noon, small protein from 12 to 12-15, a high-fat meal at 215, finish at 245, then I have a big meal at night at 745 giving 5 hours in between meals to let the migrating motor complex do its thing. It's a little shorter than 16 but I've found this to be an easy one to stick to and to maximize benefits.
My favorite thing to eat first thing at the noon marker is Costco canned Sockeye salmon. Super clutch to carry around BUT the dummies didn't make an easy lid can :(
So you break your fast when?
@@jdash24ful usually 3 during the week. But if I’m not feeling hungry I’ll continue it as long as comfortable. Then on weekends eat a lot but still very very clean. And I use things like fermented ginger and turmeric among other things that I make to dive deeper into the fast. A lot of things people could say “break the fast” but I’ve gotten over that phrase it’s very overused and people worry too much.
is the xylitol a big deal in my toothpaste? I do rinse very well and use a fluoride free tooth paste, so I would like to keep using this. great video very detailed and great information
Thomas is my fave on explaining fasting and other things. I truly appreciate his way of explaining concepts. He’s my go to.
I lost 33lbs. I am now under 300lbs.
What about a longer fast? 18:6 or 20:4?? I did 20:4 a few years ago and saw great results
I switch between all you mentioned. it keeps my body guessing. seems to be working well.
Really enjoyed your video. Are you able to comment on CLA Carnitine supplements for fat burning and would you recommend and assume during the eating hours?
Love this, such good advice.
How about being a firefighter paramedic that works at night... then full time parent in the day time? Being forced into biphasic sleep and broken diet windows?
He has a video on this subject. I don't remember the name, search night shift or something like that and it should pop up. I can relate, nightshift 7p-7a 911 dispatcher over here :) Husband night shift nurse too.
@@lindy7403 I remember it. He didn’t cover biphasic sleep. Or the issue of living at night and during the day. It was solely a basic video with al AM changed to PM. Like the 12 hrs of math were the hard part. Hahahaha.
There is no good answer. He can’t possibly add anything. I was just being Facetious when I asked in the first place.
Also being a single parent with home school days and working nights is vastly different then having a cohort to lean on.
@@Medicinalmagic911 Oh ok, gotcha. It's been a long time since I watched that video. Couldn't remember exactly what was in it, but was hoping it would be helpful to you. Sorry my comment did not help, those were my only intentions.
Thanks for the break down :) A lot has changed for me, so I can only fast 16/8 for 4 days a week which is likely the best thing for my body.
I do 18/6. Not complicated. Morning coffee or dark teat with MCT oil. First meal around 12 noon. Second and last meal around 6 PM. Some days just one meal.
Good starting place... thanks
I'm a teacher. When I break a fast I'm at work and have mere minutes to eat. Do you have suggestions about simple, go to meals I can easily bring with me to stay on track (I'm keto). Thanks! Love the info just seems really difficult to do with work.
Could you recommend an alternative to pique tea? Pique’s price is quite high, even with the 5% discount.
I agree and where I live 1US$ =7TT$ so that's way too much for me to spend on tea.
I also got the email Tom sent out, felt like an informercial.
Great video thank you!!!
I have a question
Can I start my morning with cayenne with warm water?
Thank you very much.