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[VIDEO] One Meal A Day | Extreme Fasting with OMAD

In this video, I teach you what One Meal A Day is and the health benefits of this form of Intermittent fasting.

The one meal a day diet has many benefits that can be life changing.

One meal a day is a diet that that is very similar to intermittent fasting but instead of fasting for 16 hours and eating during a 8 hour window, you would simply eat all your meals within one meal in a 1-2 hour period.

OMAD fasting has many benefits that include weight loss, cellular autophagy, an increase in hormone sensitivity, muscle sparing, decrease of inflammation, stem cell activation, longevity and so many more incredible benefits.

One Meal A Day is beneficial but you must follow a high quality diet like the Heal Yourself Diet so that you are getting sufficient nutrients that are necessary for bodily function. One meal a day diet must include sufficient calories as well. Though your eating only one meal it needs to include close to as many calories as if you were eating 3 meals a day.

One meal a day results vary, but you definitely start with traditional intermittent fasting then ease into OMAD. If suffering from any type of health condition consult with your doctor before using OMAD.

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[Video Transcription] One Meal A Day

Hi, I’m Dr. Zyrowski and in this video I’m going to teach you the health benefits of one meal a day.

Hi, I’m Dr. Zyrowski from If you’re new to the channel it is such a pleasure to have you here. Be sure to subscribe and hit the little bell notification if you want to amplify your health and you’re going to be well on your way in this video.

We’re talking about one meal a day. You may also know it as the “OMAD” diet or the “Warrior Diet”. And simply what this means is that you are eating all your meals within one single sitting.

Okay, so you’re probably familiar with intermittent fasting. This is essentially a form of intermittent fasting instead of actually going in, you know, and fasting for 16 hours and eating in an 8 hour period, you’re just going to fast for a longer duration and eat all your meals within probably about a one to two hour period.

Now when we look at the one meal a day thing, it’s really interesting because you know fasting has incredible benefits to our body. You know fasting is actually just embedded into our genetics. When we look at our ancestors you know the thing that’s really interesting is that you know they didn’t have refrigerators, they didn’t have freezers, they didn’t have grocery stores to go to at all hours of the night like we do today. And as a result of that they didn’t have the constant grazing that we literally live in in modern day society and so when we fast some really great things happen. Essentially you know, when we fast, a metabolic shift occurs in our body and it switches to a fat metabolism in keto and ketone production which triggers a cellular stress response which ultimately is going to repair and reverse molecular damage and then as a result of that, many great benefits come out of it.

So what I’ll do is, I’ll go through some of these benefits and at the end of the video, what I’ll do is, I’ll talk about some of the things that are very important to consider when doing one meal a day and also some troubleshooting because one meal a day is not necessarily for everybody.

So the first great thing that happens is autophagy. Essentially what autophagy is, is a breakdown of, you know, just kind of the broke down parts of the cell. And so what happens is when we fast, those broken down parts almost like a recycling starts to happen. The broken down parts are moved out in the repairing starts to occur. So autophagy is activated through fasting.

The other big thing is weight loss. Okay, when we look at one meal a day, as a result of that, you are going to consume less calories, you know, it’s not about consuming less calories. That’s not the goal of one meal a day but when you’re only putting all your meals, you know, typically most people are eating three meals. If you put that all into one meal, you’re just not going to consume as much and you’re not going to be snacking and all that stuff now. Weight loss occurs not only because a less calorie intake but also some other really interesting things happen.

One is hormone sensitivity. So when we are in a fasted state, what happens is our hormones become much more sensitive. Insulin is much more responsive. The cell receptors have a chance to heal. You know, when we look at conditions like diabetes, for instance, you know, it’s a condition where the hormones aren’t being heard and so as a result of fasting, the hormones become much more sensitive. You know, the hormones that are telling our bodies to burn fat, the hormones are telling our body what to do with the blood sugar and as a result we start to shed more fat and lose some weight. And you know, it also can help in other areas that you have some hormone dysregulation as well.

Another thing that occurs is digestive repair, you know. Most people because they’re constantly grazing and in just eating all hours of the day, the digestive system never has a chance to just take a break, relax, and repair, it’s just working 24 hours a day, you know. People are eating a huge meal at night and it’s even working all night to digest that food. So you know that normal breakfast that most people are having when you’re breaking that fast in the morning isn’t really occurring because there was never a big fast in the first place. So digestive repair happens when we are in a fasted state because our bodies are not taking that time and digesting food is actually taking the time to heal and as a result of that, most people are feeling a lot more energy when they’re on the one meal a day diet. And the reason for that is, once again because our body’s not using so much energy for other processes in the body such as digestion, you know. If you’re only eating one meal a day versus three meals a day, then that’s two meals that your body doesn’t have to pump out energy for to actually break down food and in, you know, convert it into nutrients and things like that so that your body can use it to properly. So most people notice that well doing one meal a day, they actually have an increase in energy rather than a decrease.

The other thing is an increase in focus it’s along the same lines, you know, your brain has more energy as a result and also when you’re fasting, something called brain derived neurotrophic factor is released which is going to help increase your focus but also help form a longevity standpoint with, you know, preventing some of these different neurological diseases that can occur.

The next thing that occurs is a decrease in inflammation when our bodies are constantly digesting food and never having a chance to actually switch into that metabolic state where we’re using fat for energy. Where we’re actually producing more ketones and were, you know, activating that cellular stress response.  We don’t ever have a chance to just decrease inflammation and heal so as a result of fasting the body has plenty of time to work on healing and cleaning up the system so that you have a lot less chance of suffering sore sort of inflammatory disease down the road whether it’s cardiovascular or cancer, or any of these other diseases that are out there and so prevalent today.

Last if not least, longevity is a big one now. Everything we talked about here is very important from a longevity standpoint. So if you want to have longevity, you know it’s very important to make sure that you know not necessarily even using one meal a day, but intermittent fasting is very beneficial. There’s a lot of different reports out there that tell us that people who eat less a lot of the times live longer and it’s just because when we eat less, when we fast, our body is able to heal.

Now there’s a couple of things that you need to know about one meal a day so if you’re going to be doing it, you have to eat a really high quality diet. You need to make sure that your body is getting the proper amount of nutrients and sufficient amount of good quality fats and all the things that are necessary. If you’re not familiar with the heal yourself diet, check out the video that I just did on it because it really goes through it and teaches on the heal yourself diet which I use with so many of my clients and it’s a really high quality diet that focuses on making sure you’re optimizing nutrition, optimizing good quality foods and avoiding toxic foods, you know. Pulling out those inflammatory foods that are going to cause a lot of issues for you. So high quality diet is a really big thing.

The next thing is make sure that you’re consuming enough calories. Okay so when we talk about one meal a day, this is a big meal, this is not just, you know, you’re eating one small meal a day or one average meal, you’re going to be eating a huge meal because one meal a day is not about calorie restriction, it is about eating all your calories in one sitting, okay, so make sure that you’re getting enough calories and then the other thing that’s important is, if you’re going to do one meal a day, it is important to make sure that you’re not going to just binge eat when it’s time to eat, okay. You need to have your meals planned out and you need to have put a little bit of thought behind that because you know when that time comes to eat if you have a bunch of junk food in front of you, you’re probably going to want to just binge eat on that junk food. So if you’re going to do one meal a day, you need to make sure that you have your meals planned out and you are eating high-quality nutritious foods.

Now the last important thing that I’m going to mention here is some of the troubleshooting. Okay, one meal a day is not for everyone. I will tell you that right now because you know first of all there’s health conditions that can be a reason that you shouldn’t be doing it. For someone who suffers from like adrenal fatigue, they’re going to probably have a lot of crashes and it can actually worsen the problem of adrenal fatigue. So one of a blood sugar imbalances, high blood pressure, all these different things, there’s a good chance that one meal a day is not going to be right for you.

Now, if you’re someone who wants to get into one meal a day, it’s best that you actually go and start with regular intermittent fasting where you’re eating in all your meals within an eight hour window and fasting for 16 hours. Ease your body into it versus just, you know, abruptly diving into this one meal a day because it is a very rigorous form of intermittent fasting which is not for everyone.

Now the other thing that I want to mention is that it can be uncomfortable for some people just simply because eating that many calories in one sitting is not for everyone and so you know one meal a day is popular right now. It has tons of health benefits as you saw but you know what these health benefits aren’t just for one meal a day, they’re also for people who want to use regular intermittent fasting so if you want to actually get the benefits of all this then you can use regular intermittent fasting.

So if you’re someone who uses one meal a day, be sure to post in the comment section below. I’d love to know how you’re doing on it and some of the benefits that you’re receiving. There’s so many benefits here. Which ones are you noticing in your life.

Now the other thing is be sure to LIKE this video and subscribe to the channel. I always appreciate that and check out our other videos. You know we have tons of great videos on things like how to use apple cider vinegar for fasting and also all the different ways to intermittent fast and until next time folks, make it a great day.