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.
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.