here are my notes:

  • one meal a day is a daily 22 hour fast
  • why would I do this?
  • all the benefits from intermittent fasting are magnified because you’re fasting for 7 more hours
  • if you’re doing 16 hour fast, you’re getting about 2 hours of fat burning
  • OMAD is more like 9 hours
  • you can switch up so some days you can do a 16 hour fast and some days do OMAD
  • this causes some metabolic confusion, it helps break through plateaus
  • and sometimes its just nice to eat with your family
  • start slowly….get to a 14 hour fast for a week, then 16, 20, and 22 hour fast
  • if you dive right in, you might crash, and decide that it isn’t sustainable and you give up
  • make sure you have a quality diet


what to eat?

  • some do keto, but you don’t have to
  • just don’t eat junk food or a whole lot of sugar, try to stay under 100 carbs a day even doing intermittent fasting



some quick tips:

  • black coffee can help stem hunger….maybe wait
  • tea can help
  • sparkling water
  • electrolyte powder – like snake juice especially if you sweat a lot during exercise
  • Apple cider vinegar
  • amino acids pre and post workout help build muscle, even though they officially break a fast
  • what is the best exercise? strength training is great for everyone, men, women, aging folks
  • high intensity training also works with the one meal a day plan



Lets figure it out!  The Fasting Motivation podcast is not medical advice.


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