Ep. 290 - OMAD Optimization | Low-Carb vs High-Carb Pre-Fast Meals Study | How Your Last Meal Before Fasting Affects Ketosis & Fat Burning | 24-Hour Fast Results | Time to Ketosis Breakthrough Research | New Fasting Persona Quiz!

Fasting For Life

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In today's episode, Dr. Scott Watier and Tommy Welling dissect a groundbreaking 2025 study revealing how the macronutrient composition of your last meal before fasting dramatically affects your ability to enter ketosis and burn fat during a 24-hour fast. They unpack shocking findings showing that participants who consumed a low-carb, high-fat meal reached nutritional ketosis within 12 hours, while those who ate a high-carb, low-fat meal never achieved ketosis during the entire 24-hour period, despite consuming the same number of calories and protein. The hosts explain how this simple meal composition shift increased fat-burning hormones like glucagon by 24% and naturally boosted GLP-1 and GIP levels by over 30%, providing the same appetite-suppressing benefits people seek from medications without pharmaceutical intervention. They address the common plateau problem many fasters experience when doing consistent OMAD, revealing that unintentional macronutrient shifts toward higher carbs can completely block fat burning even while maintaining strict fasting windows. This episode delivers an immediately actionable strategy to optimize your pre-fast meal composition and meal timing, particularly highlighting why dinner OMAD requires even more careful food choices than breakfast OMAD due to circadian biology and insulin sensitivity differences throughout the day.

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Article Links:

https://pmc.ncbi.nlm.nih.gov/articles/PMC11998415/pdf/12986_2025_Article_920.pdf

307 episodes