A one year update on weight lost, fat lost, and muscle gained.

This episode I talk about trama and how it affects our weight and relationship with food. Plus read some of your emails.

Fasting and weight loss update. Plus a I share a piece of audio I recorded 3 years ago when I was at my lowest point emotionally.

Today I talk about my history of counting calories to lose weight. And how for the past three years I dont count calories anymore. I also don’t use any fasting apps. It has been life changing for me. And it could be for you

Today I mark 85 lbs of weight lost. I share progress pics on my instagram which you can check out at this link: https://www.instagram.com/fast...

I also talk about inguinal hernia and hiit exercise.

An update on 82 pounds lost, eating factor meals for high protein and keto, how people react to your weight loss, and cancer talk.

Effect of 5:2 Regimens: Energy-Restricted Diet or Low-Volume High-Intensity Interval Training Combined With Resistance Exercise on Glycemic Control and Cardiometabolic Health in Adults With Overweight/Obesity and Type 2 Diabetes: A Three-Arm Randomized Controlled Trial


Link: https://diabetesjournals.org/c...

Summary:
All diabetic patients
5:2 modified with 790 cals
2 days hiit and weights
Generic advice

Results:
3 months HbA1c
Advice only: 40% lower HbA1c
Exercise: 50% lower
IF : 75% lower

11% of exercise and advice group remission of T2D off meds
20% of IF remission off meds

Weight loss
Advice and Exercise about 2.5 pounds
IF about 7 pounds

Fatty liver
IF lost twice as much liver fat as other two

One year follow up
Weight
Exercise and advice 2.2 pounds
IF 5 pounds.

All groups maintained some of the original weight lost. IF retained most

HbA1c
Exercise and advice 30% lower
IF 55% lower

So both maintained benefit. IF retained the most.

Which is better? High protein diet, intermittent fasting, or calorie restriction?

Link to study: https://www.ncbi.nlm.nih.gov/p...

Today I want to talk about extreme fasting and weight loss hacks compared to sensible and lifelong unstable lifestyle changes. And I’ll also touch on the importance of therapy and recovery.

Finally Fasting is the YouTube channel I mentioned.

Looking back on my 11 year weight loss journey.

The podcast I mentioned in this episode is here : https://podcasts.apple.com/us/...