Send us a text Ep52-Dr. John D’Ambrosio Book: Fasting That Works by Dr. John D’Ambrosio Contact info: DrJohn@Fastingthatworks.com Facebook: John D’Ambrosio John is a chiropractor (32 years) currently practicing in the state of Georgia. He lost 20 pounds by intermittent fasting (in 2 months). John started fasting using the 16:8 approach but currently does 42 hours twice a week. John learned his fasting knowledge by studying fasting gurus, Thomas Delauer, Jas...

Send us a text Ep 51-Why intermittent fasting (IF) is not working for you. It’s usually due to one or more of the following reasons: #1 . you’re not fasting clean..unflavored water,plain tea bags, black coffee.. 2.You’re overeating During your Eating Window. •Some people overeat during their eating window, often consuming more calories than their body needs. This is normal at the beginning of an if journey but once appetite correction kicks in this problem goes away. Or You’re Un...

Send us a text Fasting has been linked to a variety of health benefits, especially when practiced mindfully and consistently. Here are some of the main benefits: 1.Improves Metabolic Health By regulating blood sugar levels, lowering insulin resistance, and supporting healthy hormone function. 2.Cellular Repair and Autophagy During fasting, the body initiates autophagy—a process where cells clean out damaged components, which may help protect against aging and disease. 3.Reduced Inflamma...

Send us a text Vacations are meant for relaxing, exploring, and enjoying life—but that doesn’t mean I toss my lifestyle out the window. Intermittent fasting is part of my lifestyle, and yes, it can travel with me. Here’s how I keep it flexible and enjoyable even when I’m on vacation. 1. I Stay Flexible With My Fasting Window Instead of sticking rigidly to my normal window (e.g., 16:8), I allow myself some room to shift. If there’s a local breakfast I want to try or a late dinner with fr...

Send us a text Managing your intermittent fasting lifestyle around weekend activities is all about flexibility and intention. Here are some practical strategies to help you stay consistent without feeling restricted: 1. Shift Your Eating Window • If you normally have an eight hour eating window from let’s say from 12 pm to 8 PM but you have an early brunch event at 10a. shift your window to 10a to 6p to accommodate. •Plan ahead: If you know you’ll eat late Saturday night, yo...

Send us a text Holidays like Easter, Thanksgiving and other holidays can definitely test your intermittent fasting discipline, especially with all the big meals, sweets, and family gatherings. Here’s 7 steps to help you stay on track without feeling like you’re missing out: 1. Plan Your eating Window Ahead of Time. Most holiday meals have a predictable time so Shift your eating window to align with the time that you will be sitting down to eat. For example: If you know dinner will be served a...

Send us a text Ep46- Birthday, Fasting & Intentional Living. My birthday was on April 3 and I still managed to stay in control of my eating windows. It wasn’t by chance and it wasn’t luck. It was because I planned it. Things don’t always go as planned but at least I had a plan…I’m not just out here winging it & hoping for the best…It is intentional that I fast every day. On Sunday I plan my fasts and most of my meals for the week. We only get one body so treat it with respect by...

Send us a text Episode 45- Andrea Moon Andrea Moon is a retired elementary general music teacher from Troy Michigan. She currently teaches karate with her husband Brian in Rochester Michigan. She also composes piano music and has recently had a collection published. Like many of us, Andrea has tried various diets trying to keep her weight in a normal range since the age of 11. She started intermittent fasting 2 years ago, fasting 16-20 hours daily. She has been experimenting with 500 ca...

Send us a text 44-Happy New Year! It’s 2025! new year goals-what are your goals for 2025. Every year I do something big that’s gonna cause a positive change in my life. In 2022 I started intermittent Fasting , it reversed my prediabetes and I lost 58 pounds and I’ve never felt better. in 2023 I wrote a book about my fasting journey called: if for life experiment of one-and how I made it my forever lifestyle. Writing a book was always a dream of mines and I finally found something...

Send us a text Ep43-my 3 year I.F. Anniversary January 18, 2022 is the day that I decided to start intermittent fasting. It’s been three years and I haven’t looked back. It has been a series of ups and downs and unlearned behaviors. I’ll share two of my unlearned behaviors. I had to unlearn that breakfast is the most important meal of the day in reality whatever meal you eat is the most important meal of the day and I don’t have to eat as soon as I get up in the morning. For...

Send us a text Ep-42-3-day (72 hours) water fast. A three-day water fast, can have several benefits, including: Weight loss Fasting creates a calorie deficit and shifts the body's metabolism to burn fat for energy. Improved insulin and leptin sensitivity Fasting can make the body more sensitive to these hormones, which can help reduce blood sugar levels and the risk of obesity. Reduced inflammation and oxidative stress Increased human growth hormone (HGH) production HGH stimula...

Send us a text Ep41-Fasting and Insulin Low insulin levels during fasting promote fat burning by signaling the body to utilize stored fat for energy instead of glucose. This can lead to benefits like weight loss, improved insulin sensitivity, and reduced risk of type 2 diabetes; So when insulin is low, the body is more likely to tap into fat reserves for fuel. Here are the Key benefits of low insulin levels during fasting: Increased fat burning: With low insulin, the body is...

Send us a text EP-40-artificial sweeteners Are artificial sweeteners good for us or not? Inquiring minds want to know! Here are a few positive benefits of consuming artificial sweeteners . 1.Artificial sweeteners can be a short-term way to help some people lessen their use of sugar and lose or manage weight. I 2.artificial sweeteners can help people enjoy sweetness without excess calories. 3.If you replace added sugar with sugar substitutes, it could lower your risk of getting t...

Send us a text Ep39-oil The eight industrial toxic seed oils are Canola, Corn, Cottonseed, Soy, Sunflower, Safflower, Grapeseed, and Rice bran. Industrial seed oils are the highly processed oils extracted from soybeans, corn, rapeseed (canola), cottonseed and sunflower and safflower seeds. After the seeds are gathered, they are heated to extremely high temperatures to oxidize the fatty acids. This creates byproducts that are harmful to your health. Omega-6s are found in oils such ...

Send us a text Ep38-salt While your body needs a small amount of salt (sodium) to function properly, consuming too much salt can be harmful to your health, primarily because it can contribute to high blood pressure, increasing the risk of heart disease and stroke; therefore, most people should limit their salt intake significantly. Key points about salt and health: High blood pressure risk: The main concern with excessive salt intake is its link to high blood pressure, whic...

Send us a text Ep37-sugar- Consuming too much sugar can have many negative health effects including: Weight gain, type two diabetes, Heart disease, acne, liver damage, kidney damage, joint pain, skin aging, mood problems, sleep problems, high blood pressure, high cholesterol, cavities, and gout to name a few. Your Brain Eating sugar gives your brain a surge of a feel-good chemical called dopamine. That explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or...

Send us a text ep 36-sleep Sleep is extremely important for overall health, as it plays a vital role in physical and mental well-being, impacting everything from brain function and mood regulation to immune system strength and metabolic health. Good sleep is essential for optimal cognitive performance, emotional stability, and physical repair throughout the body. inadequate sleep can significantly increase the risk of chronic diseases like heart disease, diabetes, and obesity. Key...

Send us a text Ep 35-ADF Alternate-day fasting (ADF) is a type of intermittent fasting that involves alternating between days of eating normally and days of fasting or eating very little: Fasting days: On fasting days, you either completely fast or eat a small meal or less than 500 calories. Feeding days: On your eating day you would eat as you normally. Why would a person practice ADF? ADF is often used by people who are overweight or obese, but it may also help with other conditio...

Send us a text Ep. 34. OMAD What is OMAd? OMAd stands for one-meal-a-day — also known as 23:1 intermittent fasting. It is when a person eats only one meal a day. I’m no expert on the various Fasting protocols, but this is one that stirs up a little confusion. Some people consider one meal a day as sitting down and eating your one meal in one sitting or within an hour. however, there are others who consider one meal a day can stretch out over, three or four hours. Technically, they’re both rig...

Send us a text Ep33–3 I.f. tips 1.What will I drink during my fast? There are several things you can drink during your fasting window. you can drink plain water, sparkling water, black coffee Plain, black or green tea as long as they don’t have any flavors, they most likely won’t raise your Ella and break your fast. For example, when your doctor asked you to fast for blood work or any other reason, they tell you, you can only have water or black coffee. Intermittent fasting is no ...