One Meal A Day | Extreme Fasting With OMAD
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 nuvisionexcel.com.
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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
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
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
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
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
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
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
Another thing that occurs is digestive repair,
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
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
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
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
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
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
Last if not least, longevity is a big one
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,
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
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
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
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
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
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
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You know we have tons of great videos on things
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and also all the different ways to intermittent
fast and until next time folks, make it a