In this video we're talking about the untold secrets of one meal a day.
Hi, I'm Dr. Zyrowski from Nuvisionexcel.com.
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We're talking about the untold secrets of one meal a day.
Here's the deal, I've done tons of videos on OMAD, so if you haven't seen those yet
be sure to check out my OMAD playlist.
What I want to do is take you through a practical guide of how I actually navigate one meal
a day and just break it down for you.
I'm sure you're going actually have a lot of things that you can add, and you can put
those in the comment section below but, I'm going to go through and teach you some of
the things that I use in order to make one meal a day easy for me and how I navigate
this.
Let's go ahead and jump right in and let's start with hunger.
A lot of times when you first start with one meal a day you'll experience ravenous hunger.
It will actually subside in three to four days where it doesn't bother you that much
anymore but the other thing when it comes to hunger is there's a couple things you can
do to actually blunt that hunger.
One of the trick I'll use is using black coffee.
Instead of drinking black coffee in the morning when I'm not hungry anyway, I'll push it back
to late morning or early afternoon to when I actually start getting hungry and it will
actually go and help blunt that hunger.
Black coffee worked very well.
If you're going to use cream, use very minimal amount of cream because it will throw you
out of your fast.
Anything that raises blood sugar or insulin will break your fast, so be careful with that.
Black coffee is really powerful.
The next thing I use is sparkling mineral water.
I specifically use the mineral water because it is loaded with minerals and that's very
beneficial when you're fasting so that helps make you feel satiated.
When you're starting to feel hungry, drink some of the sparkling mineral water, it really
helps with the hunger issue.
Next thing that I'll use is some green tea and I'll also use our apple cider vinegar
fasting drink, I'll put a link to that below, but those all really help mitigate that hunger
response.
A lot of people thing too that when they feel that hunger come that it's going to continue
getting worse.
Well, the hunger comes and goes, you'll maybe feel it for fifteen, twenty minutes and then
it disappears.
It's likely going to be gone the rest of the day.
You just kind of got to get through it.
Make sure that during that time you have something going on, try to stay focused, and work through
that hunger.
The pain will come and go and it will subside and you can move on in life.
The next thing here is every day.
Should I do OMAD every day?
How I navigate OMAD is there's some days that I do it and there's some days that I don't.
A lot of people get fanatical when they jump into these different topics.
OMAD is a tool that you have in your toolbox, a strategy but it is not a thing that you
have to do every single day.
I switch between OMAD and intermittent fasting, which is just the sixteen and eight rule all
the time.
You can do the same thing too.
Just because you started OMAD does not mean you have to do it every single day.
You'll probably like doing it more often than not because you'll probably feel better, but
once again depending on what's going on and how my life is at that time, I'll switch it
up a bit.
I always either do intermittent fasting or OMAD, but I bounce back between the two.
Now, just to be clear on that OMAD is just one meal a day, intermittent fasting is sixteen
hours of fasting and then eating within an eight-hour period.
Now, one of the things that will determine if I'm doing OMAD or intermittent fasting
is the training that I'm doing at the time.
When I'm doing excessive miles, like let's say if I go out and I run ten miles in one
day, then OMAD is not for me that day because for one, I'm going to be extraordinary hungry
and it's going to be very uncomfortable to eat all the calories that I need during that
one meal, that one setting so intermittent fasting fits me better.
The days that I'm going and doing a lot of cardiovascular exercise, running and a few
other things, I'll go ahead and just use regular intermittent fasting.
Weight training, I have no problem doing on OMAD.
The other things about training that I want to mention is that it is best if you actually
do your training prior to your first meal.
Once again, don't be fanatical about it.
If you can't, then that's fine.
However, there's just tons of proven benefits and fat burning and optimizing hormones and
raising testosterone and growth hormones, so many other things if you can actually train
in a fasted state.
Let's go ahead and move on to meal time.
A lot of people ask when do you eat your meal on one meal a day?
I like eating it at night.
There's a little bit of a scientific reason for that and that is that when you're eating
that one massive meal, essentially what it's going to do is put your body into a parasympathetic
state.
That is the way that your nervous system operates when it's in its rest and digest.
You're digesting all that food, it's about bedtime and it puts you in that parasympathetic
state and it's going to make you tired.
If you're eating that one meal a day in the afternoon It's probably going to be very hard
to not just completely crash in the afternoon or, if you're doing it in the morning or what
have you.
One meal a day for me is best at night.
I know that some people have different have work scheduled and some people work nights,
look, just flip it and do what's best for you.
Once again, you don't have to be fanatical about it, it doesn't have to be at six o'clock
at night or seven o'clock at night, it can be whenever works best for you.
For me, it's at night and then scientifically I like it at night because that's going to
put your body in a better state to sleep and rest and also digest that food.
Next thing is, eating your meal.
There's a couple things about eating your meal.
First of all, when people get to that meal time typically they just have an absolute
ravenous hunger that they just want to throw down anything they can find.
When you're eating your meal, first of all my recommendation is to make sure that you're
chewing it well, eating it slowly just because it can cause digestive problems if you're
just throwing these things down the gullet and not chewing it well and eating all of
your food in that one huge meal.
Another thing that I like to use when eating that one meal is I'll use digestive enzymes.
There's certain things that can affect your digestive enzyme levels a lot of exercise
and training is one of them.
If you're having a hard time breaking down that food, digestive enzymes are recommended,
that's what I'll use quite often during that one meal.
The other thing, when eating your meal make sure you're eating high quality meals.
I do a video on the OMAD food plan and what to eat when on OMAD.
I'll put that in the description below as well.
The last thing I want to mention about eating your meal is it's very important to plan your
meals.
If you're going in to your meal and you're just grabbing whatever you can find, you're
going to find yourself eating all kinds of junk, you're going to find that you're not
eating a good nutrient dense meal, you're going to find that you're also not eating
a balanced meal.
I find for me, if I don't have my meal planned then I'm all over the place so I like to make
sure that my meals are planned so that I'm kind of navigating that meal very well, making
sure I'm getting a broad spectrum of different nutrients and different foods and balanced
carbs and proteins and fats.
Make sure you plan your meals out and have an idea of what you're going to eat for it
so that you don't really find yourself crashing by eating low quality foods.
The last topic for discussion is supplements.
When I'm on one meal a day, first of all, I take my supplements during my eating window.
I do not take them while I'm fasted.
The other thing about supplements is that I'm a firm believer that you need to make
sure you're taking a broad spectrum multi-mineral.
We use multi-mineral active, taking neuroboost which is an Omega 369 essential fatty acid,
DHA as well and lastly, the probiotics.
We use a probiotic strength.
Now, the reason I take those is first of all, it's scientifically proven that people are
very deficient in these different nutrients and that also you're not getting them from
your meals as you should.
The probiotic strength is going to help keep your gut healthy.
The active multi-min daily is going to work to make sure you're getting broad spectrum
nutrients, vitamins and minerals and then the neuroboost is really designed to help
support neurological function, neurological function, cellular health and all that.
You really should take these different supplements regardless if you're doing one meal a day
or not.
Those are just the basic core nutrients in order to maintain good health.
Anyway, go ahead and post in the comment section below if you have any other questions, or
you have anything to add to this.
Also, be sure to subscribe to my channel right here, give this video a thumbs-up and check
out my other videos on OMAD because I've do so many of these great videos that teach you
how to navigate OMAD and share them with your friends and I'll see you in the next video.