How I Used Fasting to Reach 8% Body Fat from 32% | Did I Get Loose Skin?

Video · published 2025-03-23

• One meal a day (OMAD) is the fastest, most potent form of intermittent fasting for fat loss; two meals a day is fine only as a temporary on-ramp until the body adapts, with OMAD as the end goal.
• Make that one meal dinner: eating at night prevents snacking afterward and the post-meal sleepiness improves sleep — if sleep suffers, eat about two hours before bedtime.
• During the fasting window, drink only black coffee, black tea, or green tea (green tea is an appetite suppressant with less caffeine); skip bulletproof coffee or any added fat or cream — stevia and erythritol are fine since they add no calories and don't raise insulin, and a splash of skim milk is acceptable only later in maintenance.
• Fasting all day forces the body to get its energy from stored body fat, and exercising on an empty stomach burns fat best — but only once you're fat-adapted.
• Hunger and discomfort are part of the process and should be expected; they shrink with adaptation but never vanish, and any early loss of strength or drive is a temporary shock that passes as the body adjusts — done this way, fasting enhances rather than harms hormonal balance, as ancestors routinely went long periods without food while still reproducing.
• Fasting puts the body into autophagy (on top of ketosis), consuming bad cells and fighting inflammation — credited with naturally healing knee and shoulder injuries in about six months that might otherwise have needed surgery.
• Fasting-driven autophagy plus a low-carb (keto/carnivore) diet is the best defense against loose skin after major weight loss: dropping from roughly 30% to 9% body fat in about nine months, with waist circumference shrinking by a third, left the skin with its elasticity regained, while high-carb dieting makes loose skin more likely.
• Spot reduction is impossible — genetics decide which area (e.g., love handles) hoards fat, and that stubborn area is lost last; the only way to get rid of it is to lose fat everywhere else first.