The Untold Secrets of One Meal a Day | Top Questions AnsweredRandall Smitham August 2, 2019 100 Comments
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
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
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
A lot of people thing too that when they feel
that hunger come that it’s going to continue
Well, the hunger comes and goes, you’ll maybe
feel it for fifteen, twenty minutes and then
It’s likely going to be gone the rest of the
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
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
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
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
Weight training, I have no problem doing on
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
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
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
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
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
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
The last thing I want to mention about eating
your meal is it’s very important to plan your
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
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.
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