Avsnitt
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Thanks very much for your understanding but I am giving up the podcast for about 4 weeks.
Good luck with your fasting and speak soon.
Ben
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NewsThank you for joining meI would love you to get in touch. The best way is fasting.pod on Instagram or [email protected]
Weekly Review
Girth 97cm or 38”Weight 69.8BMI 22.8Body Fat 16.3%
Main TopicWhat does a morning routine look like and do I need one ?If you win the morning, you win the day - Tim Ferriss, Tool of the Titans
OverviewMorning routines are not for everyoneMost successful people perform some kind of morning routineThe routine has to be totally yoursGet inspiration from others
My morning routineGet up (result !!!)Get glass of waterIf my dog wants to go out start morning pagesIf not then meditateMeditateCoffee and morning pagesWalk my dogHave breakfast
PromotesDisciplineHydrationFlexibilityChange - e.g. walk first then routineMindfullness - could be yoga, listening to music for 10 minutes, short walk
Journaling - morning pagesWrite 500 words typed or 3 pagesCan write anything you likeCould be philosophy, business changes or how you feel
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] or [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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Saknas det avsnitt?
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NewsThank you for joining meI would love you to get in touch. The best way is fasting.pod on Instagram or [email protected]
Weekly Review
Girth 97cm or 38”Weight 69.8BMI 22.8Body Fat 16.3%
Main TopicWhat should my exercise regime be ?Planning ExerciseLike meals you need to planDon’t do too much too soonThere is no shame in walkingJust try and form habits by doing something everyday or however long you can stand initially
Deciding How Much Exercise For MeDeciding on how much depends on the time you have to offerFor me the time I have is walking in the morning and walking in the afternoonI find it difficult to commit to more unless it is at the weekendsI should do more cardiovasuluar workCurrently though resting hearth rate of 60Weight and other measures goodImplementing a new regimeFor me I am happy with what I am currently doing.It really fits into my lifeWhat works for you ?
Decide where you are currentlyDecide how much timeDecide what you want to doDecide on costsDecide on metrics to see how you are doingWhere are you in your journey ?
Don’t do too much too soonBuild up slowlyHow much time do you have to exercise ?
Commit to once a week for 10 minutesBuild up slowlyWhat exercise should I do ?
Does it fit into where I amCan I commit to itWhat interests you ?How much will it cost ?
Are there some special equipment e.g. PeletonDo I need special clothing e.g. walkingWhat goals will I set myself ?
Want to be 40-60 BPM and low BMI / WeightTrainersReward if goodIf achieve them decide on what’s nextEncourage to exercise but do what works for you.
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] or [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsThank you for joining meI would love you to get in touch. The best way is fasting.pod on Instagram or [email protected]
Weekly Review
Girth 97cm or 38”Weight 70.4 BMI 23 Body Fat % 16.3
Main TopicHow I Plan My Week
Calendar - what am I doing and what is my wife doing? Working at homeMy wife is out on Tuesday and Wednesday
Does that impact fasting ?Not for me but yes for my wife.
How did I do at the weekend ?Not very well plus by weight has crept up 70.4 kg so needs to drop back downFast 3 days this week. Monday, Wednesday and FridayOn those days I will have porridge, fibre bar and banana
What meals do I have to plan for ?Non - Fasting MealsTuesday Lunch - Avocado SaladTuesday Evening - Bacon Medallion PatsaThursday Lunch - Prawn and EggThursday Evening - ChilliSaturday Lunch - Smoked Salmon and Scrambled Egg WrapSaturday Evening - Gammon and Sweet Potato FriesSunday Lunch - Prawn and Egg WrapSunday Evening - Burgers
What should I think about nutritionally ?Check NutriCheck AppNot too much salt so not too much bacon or fishGood fibre intake so may want to add carrots for exampleMay want to add something to burgers on Sunday.
What new meal can I add in ?Prawn and Egg Wrap
What treats can I plan in ?Gin at weekendCornettoMini Biscuits
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] or [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsThank you for joining meI would love you to get in touch. The best way is fasting.pod on Instagram or [email protected]
Main TopicHow will The Fasting Pod Plan Operate ?Last week I went into the three levels and the core details of what fasting and non-fasting days looked like.This week I wanted to get into the nitty gritty of the routines that I want you to get into and that will help you get to where you want to be.Weight
Lets discuss the first elephant in the room.I don’t like other programmes discussing it in front of everyone.The only person that needs to know what it is. Is you I am more than happy if you want to discuss it with me but please know that it will go no further.Be careful who you discuss it withOne of the times you know you have a weight problem is when you don’t weigh your selfI did this for a long time.With this programme need to weigh yourself every week on a day at roughly the same time of the day. I would suggest the morning. I do mine on a Saturday.I would strong suggest that you only weigh yourself once a weekIf you want to weight more then do this in the first level. Once you at level two only once per weekUp or down this is a good measureTo help you I am going to bring back the weekly review so you will know my statsMy weight currently is 69.5kg (153lbs or 10.94 stone)Measurements
Measure your girth
Wrap a tape measure around your middle where your belly button is located. Don’t hold your belly in.Mine is 99cm. More than it should be but a lot of excess skin due to being overweight for so many yearsWrite this measurement down each week.BMI / Body Fat %
The easiest way to get this information is to get scales which tell you this.Mine is 22.7 and 16.2%You can work out BMI by using various online calculatorsWeekly Stats
Ensure that you note down each week WeightGirth SizeBMIBody Fat %Have a weekly review and note down what has gone well and what you would like to improvePlan Your Week
Decide on the best time for your to plan your weeks worth of mealsAt the same time put together a shopping listDon’t forget to include a few treatsRemember that one day a week you can go up to 3500 caloriesRecipes
Build up a portfolio of staple recipesSome will work all year round. We like for example having panninis with smashed avocado with Marscarpone and bacon or smoked salmon.Some will work in the winter for example rice and chilliThink of some special recipes for the weekendGradually build on thoseTreats
Think about small treats you can have on non-fasting daysTry and think of small but deliciousSmall packets of crispsSmall biscuitsSmall chocolate barsLevel 1 and 2 don’t worry when you have themLevel 3 try to limit to once of twice in the weekNutrition
Around level 3 really start to monitor nutritionEasier in an appTry to improve how you eatFind veg you like an add that into your favourite mealsBuddy Up
Much easier to lose weight if you have someone to talk toHappy if people get in touch to try and buddy people... -
NewsThank you for joining meThank you very much to Judy for getting in touch. I apologise that I did not see your message until last week.The branding change is starting to take shape. I am hoping to have something to share with you very soon.
Main TopicThe Fasting Pod PlanOverview
Today’s episode is an overview as to how the new programme will look.The plan is primarily designed for people like me who have a fat person on the inside, who you can let out once a week, but still feel that you are not being punished for being overweight and you can at last eat normally.If you are not a foodie then this will still work for you but the emphasis will be on those who enjoy their food but have found no other diet works for them.It will still take its roots from Michael Moseley’s original programme but I have added some simple tweaks to make it better in my opinionThe key difference between this and other diets we are not looking at this as a diet but a change of dietThat is why diet does not feature in the name.For The Long Term
It is a plan to keep you fit, healthy and in the best possible shape to take on nasty diseases like Covid, Cancer and flu.It is a plan that recognises that some weeks you will not miss a fast but you may exceed your caloriesLife needs to happen and this is a plan not a diet so it is not meant to restrict youThat being said if you continue to exceed your calories the plan won’t work !!!I want to make it as simple to follow as possibleThree levels
First level → decide whether this kind of programmme is for youSecond level → more advanced techniques and you are really starting to make the commitment for your health to the long termThird Level → even more advanced techniques and moving to a much better more balanced diet. Long term thinkingAll levels work will the standard 2000 / 2500 calories dependent on whether you are female / male for non-fast daysOn fast days 500 / 600 calories → female / maleOptional once a week increase to 3500 caloriesLevel 1 - 3 months.
Must stay just on 5:2. Idea that you are trialling whole program and gives you an idea whether it is for you or not.Need to stick to calories but eat what you like don’t worry about nutrition. Yes I am saying ok to frozen pizzas etcYou should see your weight starting to drop but if you plateau need to stick to this regimeLevel 2 - 3 - 6 months
3 month duration like level 1You are really starting to make the commitment that this change is permanentYou start to look at and understand your nutrition and reduce down your need for frozen pizzas for example but still have them once in a whileIf hit plateau can use 4:3 method of fasting. Do not do any other type of fasting e.g. alternate day fastingTry and increase fibre intakeLevel 3 - rest of life
Depending on your weight will depend on how long your initial journey takes to get to your goal weightYou may already be there by the time you get to this point you may notYou may want to now go 4:3 until you get to the weight you want to get toAlternate day fasting for no more than a month is ok.You should be cutting out the need for your frozen pizzas at all in the next 6 monthsYou should be planning your meals and looking at what you can do to make sure your nutrition is improving.I am going to start sharing some of the meals I do over Instagram very... -
NewsThank you for joining meI have another podcast ginigniteIt does not get the amount of downloads that this podcast gets yetMy community is really communicative. Since starting this podcast no one has reached out. That’s right no one. Why don’t you be the first even if it is just to say hi
Main TopicFasting for the long termIt’s just a diet
Everyone is entitled to their opinionPeople → Lose weight → Gain weight → IFChange it around. IF is a change of dietFind what is good for you
Eat more and drink more at the weekend so I fast twice a week and don’t eat lunch one a weekI have been enjoying a bit too much and I think I need to dial it back a bit. I know that I will be able to get below my goal weight.You can feel it
I can feel when body is burning fat because I start to feel hungryI feel much better when I get up in the morningsI don’t crave food all day but I know I am fastingSince November / Febuary
Kept weight offLongest timeStarted to let go a bit so reigning back inDon’t feel restrictedKeep motivated
Mental toughnessHard but will to lose weight and have the health benefits You can have it tomorrow.New Approach
Next week I am going to launch my take on 5:2 and how to approach it to keep motivated.Keep going
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] or [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsThank you for joining meWhat ways would you like me to reach out to you ?What idea do you have for the podcast that I have maybe missed ?
Main TopicHow to pack veg into your meals without really noticingTraditional way
A nutritionist will tell you to have 50% of your plate fruit / veg, 25% whole grains and 25% proteinHave smaller amount of nuts / fish / meat and greater amount of vegDoes not really workEpisode find ways round thatPimp up your salad
Make it into a main meal by adding proteinAdd balsamic vinegar / parmesan / olive oilFind veg you like
I like mushrooms. You can add these to anything to bulk it out and add more veg.Recently I have re-discovered sweetcorn and peppers. Really add a lot of of taste and bulk out a meal.Cauliflower rice. Not good for taste but does bulk out a meal like for example bolognese.Sneek it into meals
I make a dish with onions, bacon medallions or walnut, passata and marscapone. This is served with a bit of pasta.Really nice but add in 3 peppers and sweetcorn. Big meal and really nice and decadentHardly any extra calories but massive amount of difference to veg intakeChop it up and freeze it to save time
Don’t have time to chop right now when come in from workWhy not freeze the veg.Cut it when works for you or buy ready preparedTake some snacks and add additional items
Great thing about eating on non-fasting day the amount of calories you get What about taking some dishes and pimping them upLike raw carrot but a bit boring sometimes. Add humousSummary
Traditional WayPimp Up SaladFind veg like and sneak it into mealsChop up and freezeTake some snack and add additional items
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsI would like to put out two requests this week if I may be so bold.If you are enjoying the podcast please consider reviewing it on your podcast directory of choiceSecondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved thingsI know talking about weight loss is not easy but it is harder when you are trying to cope with it alone
Main TopicHow you can use an app to improve your nutritionApps
Good apps and bad appsPain to note down what you eatCan have real benefitsTrack weightTrack caloriesTrack nutritionTrack ExerciseWhat to look for ?
Use variety. Fitbit, My Fitness PalWork but not easy to enterCalorie Counter scan barcode or look upTrack full calories and nutritionEasy to see calorie information for that day + exerciseNutrition for day / week / monthIdeally incorporates 5:2Tracks weightWeight
Tracks progressWhere you are relating to goalHistorical dataDaily entry
Breakfast, lunch, dinner and snacksFavouriteMealsBarcodeDrinksCopy data to other daysSee daily summary / including exerciseWhat if scenariosBanana exampleNutrition
See nutrition for dayBreakdown into key areas e.g. CaloriesFatSat FatCarbsSugarFibreProteinSaltView by week / 4 weeksIntegrations → Exercise
HealthFitness App e.g. FitbitSummary
Got to be easy to enter dataMore data on app the betterTrack and record progress e.g. weightLook at nutrition. Decide on whether you want to to cut something out.
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsI would like to put out two requests this week if I may be so bold.If you are enjoying the podcast please consider reviewing it on your podcast directory of choiceSecondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved thingsI know talking about weight loss is not easy but it is harder when you are trying to cope with it alone
Main TopicThe reason that I am distancing the fasting pod from Michael MosleyOverview
Hard episodeRespected Michael MosleySometime broadcasters over health professional.Programme UK Lose a Stone in 21 Days
Essentially he is encouraging obese people to lose a stone in 21 days by eating 800 calories everydayThis is not what fasting is all aboutFasting for me is having 2 days of difficulty and 5 days of niceness !!!Over next few weeks
Branding will be changingGoing back to basicsStopping any links to the fasting dietFasting
2 days - 500 / 600 calories5 days - 2000 / 2500 caloriesCan extend after few weeks to 3 days 4:3If hit a plateau may want to do alternate day fastingDO NOT FAST EVERY DAYReasons
2 days a week is manageableAvoid consecutive daysHave it tomorrowLong term → Change of diet not going on a dietSupport
I am here to support you long termPlease get in touchHappy Fasting
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsI would like to put out two requests this week if I may be so bold.If you are enjoying the podcast please consider reviewing it on your podcast directory of choiceSecondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved thingsI know talking about weight loss is not easy but it is harder when you are trying to cope with it alone
Main TopicImproving your weight loss by another day without really fastingSpoiler Alert
Only really works if you want to lose weightOr you have been a bit naughty at the weekend.2 Day Fasting Stays the Same
500 / 600 Cals2 days a week36 hoursTry and leave as much time in between as possibleFor females generally I would suggest trying to eat at beginning of day and end of dayFor males if you can 12 / 24Monday & Wednesday fasting daysFriday additional weight loss day (see below)Additional Weight Loss Day
Increase your calories to 800 - 1000Miss out lunchExamples Porridge and Fruit and Fibre barEvening Prawn Stir Fry with Edamame beans, sweetcorn, pepper and onions.Add hoisin sauce afterwardServe with noodles. Pack of three strips. Only use one.Running for about 2 weeksMy wife seen really good weight loss. I have maintained weight but have had a couple of busy weekends.Tweeks
Have you got any tweaks ?Hydrate
Really important to hydratePrevents fatigueGives your body time. to repairKeeps you fuller for longerBreakfast
Get that coffee or tea in as wellMake sure that you try and eat slow releasing carbs in morningBetter to miss lunch rather than thisHappy Fasting
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsI would like to put out two requests this week if I may be so bold.If you are enjoying the podcast please consider reviewing it on your podcast directory of choiceSecondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved thingsI know talking about weight loss is not easy but it is harder when you are trying to cope with it alone
Main TopicUtilising exercise to try and burn body fat on your fasting daysHow Intermittent Fasting Works
Reduced Insulin Levels → Fat BurningHuman Growth Hormone (HGH) → Up 5x Aid Fat Loss / Muscle Gain Norepinephrine (noradrenaline) → Sent to fat cells ->Body Fat → Free Fatty Acids → Burn for EnergyDeciding on your exercise level
Weight and Energy LevelsExercise RegimeWhat type of exercise ?
WalkingYoga / Tai ChiCV = Cardio VascularCV EquipmentCV Body Pump / Body CombatCV PeletonMountain Biking / TrekingJoggingWater
Make sure you have plenty of water especially if doing CVExtra Energy
Normally might consume energy bars or extra to eat to replace energy. Can’t do thatBuild up slowlyExercise = Prizes
Lose weight more quicklyHard exercise more energy burnedDon’t do it if you have a medical condition consult doctor firstSummary
How intermittent fasting worksExercise LevelExercise TypesWaterExtra EnergyExercise = PrizesHappy Fasting
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsI would like to put out two requests this week if I may be so bold.If you are enjoying the podcast please consider reviewing it on your podcast directory of choiceSecondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved thingsI know talking about weight loss is not easy but it is harder when you are trying to cope with it alone
Main TopicCooking from ScratchWhy ?
Better for youKnow what is in your foodMore likely to challenge yourself to get betterHow ?
Slimming worldAll about:-PlanningUtilising ingredientsFrozen Items e.g. onionsAdditional condiments e.g. marscarponeUsing WaterPlanning
Plan your weekShopping listUtilise Ingredients
Two meals the sameFind ingredients work for you peppers and sweetcornThink about datesFrozen items
Stop you cooking → Chopping onionsCauliflower riceBagelsBreadAdditional condiments
Herbs and spicesCoconut milkPassataMarscarpone / Creme FraicheUse water
Cook out you onions.Brown add waterFrozen dry out add waterSauce frozen add waterRewarding
Surprise how and what you can have within your caloriesStart to challenge yourself with getting more veg and fibre into your dietFeel much better health wise and mentally because new food tryingHappy Fasting
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsI would like to put out two requests this week if I may be so bold.If you are enjoying the podcast please consider reviewing it on your podcast directory of choiceSecondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved thingsI know talking about weight loss is not easy but it is harder when you are trying to cope with it alone
Main TopicWhy are you fasting ?
Either lose weight or health benefitsIs fasting right for you ?
Difficult in social situations on fasting daysSocially unacceptable for example I went to London with a relative who did not get that I was not eating.Limited access to waterCalorie controlled dietOff the waggon approachHow to handle fasting days ?
Be upfront and communicate with everyone you come into contact with during the dayPlenty of waterHave hot drinks e.g. black coffee and tea without milkHow to handle rogue non-fasting days ?
You have to live lifeSometimes you have to accept that you are going to go over your caloriesTry to limit it as much as possibleChristmas really hardStopped fasting completely
Weight piling back onFeel lethargicGet back on the horse and start againGo 4:3 for a while to try and get you back on track.I experienced at Christmas timeEasy to get into bad habitsComes down to mental toughnessDo it for long enough / get to goal weight becomes second nature.Happy Fasting
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsHard at the moment in the current circumstances especially if you have had to lockdown again
Main TopicFasting
You only have to fast 2 - 3 times per weekFocus on getting through that timeBig motivation you can have it tomorrowOccupy your mindDo those jobs you have been putting offExerciseDon’t break fast unless illHot drinks helpNon-Fasting
Really enjoy your foodEat food slowlySavour your foodEat what you have craved.Don’t deny yourselfGo over your calories on one day a weekMental Toughness
Can’t learn have to experienceCoach point of view you find way through itFinding coping mechanismsAfter nearly a year still find hunger a problem. Hot drinks helpCondition your mind not to think about foodEventually you can zone outHappy Fasting
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsWelcome backI would like to put out two requests this week if I may be so bold.If you are enjoying the podcast please consider reviewing it on your podcast directory of choiceSecondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved thingsI know talking about weight loss is not easy but it is harder when you are trying to cope with it alone
Main TopicMeal Planning
Sounds boringIt isFeel like mountainIt doesSo does fastingStory
Last year I was fed up -> Traditional weight lossFasting worked and lost weight -> introduced some bad foods and not much vegAchieve primary goal in November last year 85kg to 70kg (33lbs)Mission in December 6kgSince February around 69-71kgPlan = Not Bored
Plan required plus could use weekly plan to look at what is required the next weekAs you get better you want to eat more healthilyIf you plateau one of the options is to increase fibreKey to planning is not making it complicatedHow does it work ?
When do you shop ?Divide weekly / monthly ?Day before work out what your plan is for the weekStart with known menus firstTry to build out at least one new menu a weekTry and think more healthy e.g. adding lots of veg to your mealsExamples
Used to have a lot of pasta with tomato sauce made with passata, onions, bacon and mushroomsInstead now have onions, bacon medallions, peppers (3), passata much smaller amount about 160ml and creme fraiche Home made bolognaise sauce with mince, onions and passata but bulked out with cauliflower rice and mushrooms. 500g of mince makes 12 portions instead of 4-6.Quite bitter so add fajita mix to it a bit of mascarpone makes the perfect sauce for tacosOr add home made chilli herb mixture, marscarpone, extra peppers and rice and make instant chilliFlexibility
If you can have a 2 week planBe flexible. Plans changeTry to have at least one or two meals that are either directly from the larder or freezerThink of what you are having on every day including fasting daysCreate your shopping list based on this planMost Important
Review your planWhat worked ? What did not work ?Amend menus for next weekPlan for the next weekRepeatHealthy
I used to have frozen pizzasJust got into having lots of veg and fibre bar to make sure having enough fibreHealth breeds healthyWork out for your life.I fast twice a week instead of once so I can be more free to do what I wantSumming Up
I hope that has helped youPlease get in touch if you have some interesting tactics that you have tried
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or -
NewsWelcome backI would like to put out two requests this week if I may be so old.If you are enjoying the podcast please consider reviewing it on your podcast directory of choiceSecondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved thingsI know talking about weight loss is not easy but it is harder when you are trying to cope with it alone
Main TopicWhat is a Plateau ?
Essentially following the fast diet and doing everything right. Prolonged period of time of more than 3 weeks with no weight loss1. Are you doing it right
500 / 600 cals2000 / 2500 calsOnly going over on one dayEating the right things ?Plenty of fruit and veg ?Weighing once per week2. Established you are doing right but you have hit a plateau.
Don’t panicFirst few weeks body needs to changeSee how you do for another weekWhere are you in your cycle ?Have you hit the menopause ?Are you getting enough fibre3. Tactics
Increase your fibreEat good food / plan your meals.Talking about that next weekGo 4:3Go alternate dayExercise more especially fasting daysPatienceRecord what you eatSumming Up
I hope that has helped youPlease get in touch if you have some interesting tactics that you have tried
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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NewsThanks very much for those of you who are still listening even after a 4 month break it is very much appreciatedAs per the last episode I am going to try and make the main segment of the show no more than 10 minutes
Main TopicCoronavirus has been an absolute world changerEconomies have gone into meltdownMany people working from homeIncredible change that is unprecedentedBad news = bad habitsWell my friends times are changing and it's time for tough love
Top 5 ways to beat obesity using intermittent fasting1. Plan your meals
Every week sit down to plan mealsAfter a few weeks → Start repeatingLookout and note down meals worked or notAble to shop smarter and prepare listExpand your repertoire2. Count your calories
Use an appI use Calorie Counter app from Nutratech LtdKeep it up each dayTry and plan aheadRemember 500 / 600 calories for fasting days2000 / 2500 cals for non-fasting days3. Exercise
Start some exercise that you did before lockdownIf you can’t think of anything then start a walkTry and do 30 mins every dayBuild up from there4. Routine
Fast 2 times per weekStop at correct time pre-fast to make sure you have the full 36 hoursTry and consume the right amount of caloriesRemember you can always have it tomorrowTry and find filling food (add extra veg) to stop snacking in between mealsTakes time but routine will build into habitMental Strength5. Rewards and trigger points
Keep all takeaway menus out of harms wayStart with a takeaway type item in your freezer for me it was pizzasRewards yourself at the weekend and allow yourself to go up to 1000 calories overGet ready for another weekIt will be worth it
ContactI would love to talk to youPlease get in touch via Facebook @fasting.podOr e-mail me at [email protected] podcast ideas please e-mail to [email protected] or DM me on Instagram
ReviewIf you like the show please consider a review on your chosen podcast directory
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Main Topic
Quick episodeJust to say I am back after 4 months awayReady to motivate you through your fastingI would love to hear from you. (See Contact Me section below)Show changing structureLimit main segment to 10 minutesMuch more about what you want from the showAlso I have spoken to lots of people who have run into issues so we will be discussing thoseNo more weekly review covering me because no one wants to know that I have not lost any weight !!!I will also be concentrating on some meals that I have found work really well.Contact Me
Instagram
@fasting.pod
E-Mail
To get in touch - [email protected]
For podcast ideas - [email protected]
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AnnouncementThe Fasting Pod podcast is on hold for a whileYou can still contact me for questions [email protected] on Instagram
Weekly ReviewAt goal weight 69.9kgBack to 5:2 and heart rate same as last week
Top 10 tips to improve your fasting1. Menu - write down your menu for the week2. Evaluation - work out what went right / what went wrong / what needs to go from the menu from last week3. Plan your week - work out where you are in the week i.e. at home or out and how much time you have and plan your menu. Include some items from last week and one dish4. Write your list - get the ingredients and the other items you need for shopping5. Work out where to shop - optional step. Take your list and work out which supermarkets have the best bargains6. Shopping - always check new ingredients for calorific values as well as nutritional values7. Review each meal - make a note after each meal how long it took to prepare, how tasty it was and whether it was truly worth the calories8. Repeat steps 1 to 79. Efficiency - this process becomes automatic very quickly, you always know where you are with food and have the right things in the fridge. If you follow step 5 you might even save money !!!10. Change your method - alternate between 6:1, 5:2, 4:3 or alternate day fasting depending on how heavy your week is. If you have to change your fasting days
Good luck with your fastingI will be back soonHappy fasting - Visa fler
