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

Scott Watier

Nutrition, Alternative Health, Health & Fitness

4.6 • 1.1K Ratings

🗓️ 15 July 2025

⏱️ 39 minutes

🔗️ Recording | iTunes | RSS

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Summary

This episode reveals groundbreaking 2025 research that will revolutionize how you approach OMAD (One Meal A Day) fasting. Dr. Scott and Tommy break down a game-changing study showing how your pre-fast meal composition dramatically affects ketosis timing and fat burning efficiency during 24-hour fasts. Discover the shocking difference between starting a fast with a low-carb, high-fat meal versus a high-carb, low-fat meal: the low-carb group reached nutritional ketosis by hour 12, while the high-carb group never achieved ketosis during the entire 24-hour period. Learn how the right pre-fast meal drops insulin by 42% within one hour, increases fat-burning hormone glucagon by 24%, and naturally boosts GLP-1 (the "Ozempic hormone") by 27% and GIP by 34.5% - giving you natural appetite suppression and metabolic enhancement. The hosts explain why this simple meal composition change (60% fat, 30% protein, 10% carbs versus the opposite) can be the difference between plateau frustration and consistent fat loss results. Understand why your dinner OMAD might be sabotaging your progress, how meal timing amplifies these effects, and practical food swaps to optimize your pre-fast nutrition. If you're stuck in the 3-5 pound weight fluctuation cycle despite consistent OMAD fasting, this episode provides the missing piece to unlock sustained ketosis and accelerated fat burning. Essential listening for anyone wanting to maximize their OMAD strategy and achieve consistent, sustainable results without longer fasts or extreme measures. ⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠ Resources and Downloads: ⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠ ⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠ ⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠ ⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠ ⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠ Partner Links: Get your⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠ here!⁠⁠⁠ Get ⁠⁠⁠30% off a Keto-Mojo⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠Click here!⁠⁠⁠ Our Community: Let’s continue the conversation. Click the link below to JOIN the ⁠⁠⁠Fasting For Life Community⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC11998415/pdf/12986_2025_Article_920.pdf

Transcript

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0:00.0	Hello, I'm Dr. Scott Wadier.
0:03.0	And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.
0:07.0	This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness, and live the life you truly deserve.
0:15.0	Each episode is a short conversation on a single topic with immediate actionable steps.
0:20.0	We cover everything
0:21.2	from fat loss and health and wellness to the science of lifestyle design. We started fasting
0:25.9	for life because of how fasting has transformed our lives and we hope to share the tools
0:30.0	that we have learned along the way.
0:57.0	Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Wadier, and I'm here, as always, with my good friend and colleague, Tommy Welling. Good afternoon to you, sir. Hey, Scott. How are you? Doing fantastic, my friend. Excited for today's episode in the swells of summer heat here in Houston. And it is hot and sunny and beautiful and I love it.
1:00.0	And we're going to talk about today how to optimize your OMAD strategy, the study that
1:08.0	we're going to be getting into out of the Journal of Nutrition and Metabol from earlier this year in 2025 is the effects of initiating a 24-hour fast
1:15.8	with a low versus high carbohydrate shake on glycemic blood sugar control and older adults.
1:22.4	A randomized crossover study. Really freaking cool study about getting into ketosis, blood sugar, gLP.
1:31.6	We're going to talk about it. We're going to talk about how to optimize your results
1:34.6	during the summertime. This is one of the easiest levers that we can pull. We're going to
1:39.0	take a little different stance on it because this study was really, really eye-opening
1:42.0	and a couple of small things that we can do
1:44.5	to make large improvements. So excited for that conversation today, Tommy. I want to give a shout
1:50.7	out. If you're new to the podcast, welcome in. And we're going to highlight one of the new five-star
1:55.9	reviews that we just got on June 11th. They are our favorite kind. Oh yeah. By the good graces of the Lord above,
2:03.0	we have lots of them. I love to see the feedback from y'all from the listeners. So if you are new,
2:09.7	which this person is, fun party guest said on June 11th, I came for a simple meal plan.
	...

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