Intermittent Fasting Lifestyle: One Fast at a Time

I Lost 10kg in My First Year of Fasting. It Wasn't just the 20 Hours fasting — It Was These 5 Things.

You started strong. Then hunger got in the way. Or you hit a plateau. Or life happened. I lost 10 kilograms in my first year of intermittent fasting — but not just because I fasted for 20 hours. Five other habits made the difference between quitting and actually seeing results. In this episode: → Why I added vegetables (even though I hated them) → The saturated fat myth that kept me hungry → What I swapped seed oils for (and why it mattered) → Why low-fat dairy was sabotaging my progress → The one monitoring habit that kept me consistent If you've tried IF before and couldn't stick with it, these five things might be what you were missing.

Find Your Ideal Fasting Slot in 3 Steps

Most intermittent fasters pick 16:8 because it's the most popular protocol. But what if there's a better fasting window for your specific body and schedule? In this episode, I'm breaking down exactly how to find your ideal fasting duration — not based on what works for someone else, but based on your metabolic health and real-life flexibility. You'll learn:• Three biomarkers that determine whether you need a longer or shorter fast• Why insulin resistance changes everything (and how to measure it at home)• The 2×2 grid I use to match fasting protocols to different life stages• When 16 hours is enough — and when you need 18, 20, or beyond I'll also walk through my personal approach: 20-hour daily fasts with a 4pm eating window, why I tried alternate-day fasting and stopped, and how I vary my fasts twice a month. If 16:8 isn't giving you the results you expected, this episode will show you how to adjust

The One Food That Beat a High-Fiber Diet (Stanford Study)

70% of your immune system lives in your gut , and most of us are starving it. In this episode, I break down a 2021 Stanford study that surprised even the researchers: a group eating fermented foods showed more microbiome diversity and lower inflammation than a group eating high-fiber. In just 10 weeks. I'll cover: * What the Stanford team actually found (and why it shocked them) * The 3 ways fermented foods change your gut * Why your immune system needs a "referee," not just a fighter * The fermented food I break almost every fast with — and why * My favorites: kefir, yogurt, sauerkraut, kimchi, raw Parmigiano Regianno, and more If you've been doing intermittent fasting but ignoring what you eat in your window, this one's for you. 🎧 Follow the show so you don't miss the next episode.📩 Questions or topic requests? DM me on Instagram @coach.atmdeo

Can't Get Past 16 Hours? How to Make Intermittent Fasting Easy

Does fasting still feel like a battle? You're not broken — you're just not fat-adapted yet. In this episode, I break down the 3 real reasons fasting feels difficult, and then give you 3 practical tools you can use today to make your fast easier and more effective. We cover why black coffee, black tea, and green tea aren't just hunger suppressants ; they're actively working with your metabolism. Why a simple nature walk during your fast does more than distract you from food. And why doing focused, meaningful work during your fasting window might be the most underrated tool of all. This is the episode I wish I had when I was struggling to get past 16 hours.

Why Your Body Fights Back After Every Diet (And How to Stop It)

52% of adults worldwide are trying to lose weight right now. Research tracking 29 long-term studies found that within 5 years, 80% of everything they lose comes back. That's not a willpower problem. That's a broken system. In this episode I break down why conventional diets fail at a biological level — chronically high insulin, locked fat stores, hormones that never get a chance to reset — and how intermittent fasting works differently. In this episode you'll learn: * 52% of adults worldwide are trying to lose weight right now. Research tracking 29 long-term studies found that within 5 years, 80% of everything they lose comes back. That's not a willpower problem. That's a broken system. In this episode I break down why conventional diets fail at a biological level — chronically high insulin, locked fat stores, hormones that never get a chance to reset — and how intermittent fasting works differently. In this episode you'll learn: * Why diets do not work for weight loss in the long run * What is Appetite Correction * How to measure real fat loss progress beyond just weight