Ep. 17 - 50 Pounds Fasting Weight Loss with 24-48 Hour Fasts, Ketosis, Glycogen Stores | Lifestyle Design, One Meal A Day | Precision Intermittent Fasting Plan


50 in 50 | Consistency | Starvation (not)

In this episode, Dr. Scott and Tommy discuss how Scott lost 50 pound in 50 days. The question was posed by a listener and they take this opportunity to dive into the details. The key was the consistency of shorter fasts back to back designed to quickly lose the fat and keep it off for the last 12 + months! Food was consumed more regularly than most would think and the results have forever transformed Dr. Scott’s life! Tommy was his guide, strategically putting together a day-to-day plan that was simple, actionable, and allowed for the integration of “lifestyle design” into the transformation process. Designing the plan to fit into your LIFE, and not just trying to fit life into the plan. 

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Hello, I'm Dr. Scott Watier. And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.

This podcast is about using fasting as a tool to regain your health. Achieve ultimate wellness and live the life you truly deserve.

Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss and health and wellness to the science of lifestyle design.

We started fasting for life because of how fasting has transformed our lives and we hope to share the tools that we have learned along the way.

Hey, everyone, welcome to the Fasting for Life podcast, as always, I am one of your hosts. Dr. Scott Watier. And I am here with my great friend and colleague, Tommy Welling. Good evening, sir. Good evening, Scott. How are you? I'm doing awesome. And we are on a roll. We're just podcast machines. I'm getting Luli. I'm loving, man. I just love it. I'm having so much dang fun. It's so amazing. It is the last episode we got into more the questions and information that we've been getting back from people. Questions are coming in all over the place. So we really do appreciate each one of you taking the time to submit the question. You know, we're gonna if you have it so someone else does. And that's tell me if I've been doing this. Like we'll talk about tonight for quite some time. And the results have been sticking in the control and the simplification is come back to our lives. You know, we forget some of the details, you know, so a few episodes ago, we talked about your 72 hour fast and how you use it as a tool. And it's one of your favorite ways to get the results you're looking for. You know, we just forget some of the details. So we appreciate you guys reaching out. Continue to do so. We'll continue gathering these questions and keep doing those Q&A as kind of as as the questions start to pile up. So I'm super excited.

Yeah, me too. Tonight.

Dun dun dun, we get stuck by me, which you're gonna you're gonna be on the hot seat this time. Awesome. Yeah. So we had live my life there, sir. Absolutely. So we had somebody reach out with a question that really puts you in the spotlight. You want to read it? Sure, sure.

I've got up in front of me, so I just wanna to make sure I get the name right. Because when you were here we go. So Boonen bib. So we gave him a shout out. He he gave us a few questions. So I believe it was last episode we talked about one of his other questions about macro's. But he also asked also, how do you lose 50 pounds in 50 days? Question mark. Multiple five day farce. Would you like to know the deets?

Not that I would do it. Which I found funny. It wasn't like a dot, dot, dot. It was just a very succinct. Yeah. Not gonna do that. Yeah. So but a bit we we're gonna get into some details tonight. The deets, so to speak. I love that terminology. Probably dates me a little bit, but yeah, I'm definitely in the spotlight. And you know, some people might take that as well. Did he did this really happen? Right. Question mark.

Right. Question mark. Dot, dot, dot. So so what are you doing these days? Let's just get right into it.

Okay. So what am I doing these days? So right now, I'm enjoying life amongst the social chaos. You know, our lives have been extremely busy spending more time with the kids. Date nights have changed a little bit. You know, take out food in the car and rent. Yeah, it's just it's just different. So we've gone to the office a few times. Yeah. Yeah. Get babysitters. Got the kids were out. So yeah, we'll find a place to go. But overall right now in terms of fast things, I know it's what you really meant is I've just been maintaining. So your question was 50 pounds in 50 days.

His question and I've been maintaining around 40 to 40 threes. Thirty eight, forty five, really around that forty to forty two pound weight loss since the end of August and tastic though. Yes. So what I'm doing is keeping it really stinkin simple.

Cutting down on my grocery bill, not eating out at all.

Pretty much other than, you know, some some Jordache here in there. Yeah. So one meal a day for me works really well.

As long as I you know.

Act, you know, normally within a normal range when it comes time to eat, and I don't just kind of go through the house and pick out stuff. You know, I'm working more from home, so I do have that ability. But yeah, the one meal a day, it just, you know, it it it works really well for keeping my life simple.

So you don't really do an eating window then. Do you? You really focus in on like a core meal typically.

Yeah. Typically it's that you know, sometimes I'll get lunch on Wednesdays because it's one of the days that I met my wife's office. And so then I won't eat until the following night or sometimes I'll actually have a little bit that night depending on what's going on. But yeah, I'm I'm more of just that. Let's eat and let's get it over with and then I'm done. If I get into the windows like the two or three hour window thing, I tend to just keep extending the window because I know that I have the control to speak out. Well, the next day I'm just not going to eat and then I'll wash out what I just did. And I'm not talking about, you know, bingeing, you know, bags of Doritos and that kind of stuff. But like just just more, more, just more. And I just I just don't need it, especially before bed. So.

Yeah, so.

So is there a certain method that you would point to as your. You go to during those 50 pounds that you lost last year.

Yeah. Find a Tommy. So tell you, people out there that are like, yeah, I don't know what I would do or how did you do that? Find it, Tommy. As odd as that may sound, but you need to have some accountability and some guidance. So hopefully we can provide that for you.

And like a proxy for confidence taking those steps. Yeah. And I had just been at a point where I was so fed up with the lack of results doing everything right.

And I know there'll be the trolls and the skeptics out there at some point. That'll be like, well, you must be doing something wrong. I'll be like, OK, well, I have the numbers, I have the metabolic tests, I have the consults. I helped thousands of people when I was in private practice get results. But were they long term? Were they really seeing changes in health? Well, yeah, we did metabolic testing, genetic testing. Like we saw some really crazy improvements, but never with me. I just couldn't get the ship to turn around. And, you know, genetic predisposition, environmental effects, lifestyle choices earlier in life. You know, I there were a lot of things that, you know, put me in this position where I couldn't get results doing Kito or A or calorie restriction or, you know, move more workouts seven days a week at 5:00 a.m., you know, and all that kind of stuff. So I think I was just at a point where I was so frustrated that you could have said anything to me and I would have done it. But simply what you said to me was, you know, just stop eating. You know, just time, time your meals and I'll show you what to do. So it depends on really where you're coming from, because even even he mentions in his questions, you know, I'd like to know the deeds, but not going to do it. So first, you know, first I had someone tell me, hey, this might work for you. Because it's crazy worked for me, you know, because you were you were the incredible shrinking man over that first six months of 2019, and then, you know, I started on Father's Day of of 2019 and then it was by the end of August, I was down 50 pounds and 50 days, well, forty eight point five pounds and 50 days. So it's it's close enough, you know. So I was down to that one ninety seven point five mark, and it was just crazy.

It's funny you mention because he or she Habib says not that I would do it, but in that that's a powerful assumption right there that you must have done something really crazy to get all the way down there. Right. I mean, like that may have worked for you, but there's no way I could do it. But so what? What did you do? You said you may go back and look at your log. Look at that. Look at the food diary. So what? You know, spill it. What's in your diary?

Well, I'll say it again. Find it, Tommy. Because you laid it out for me, man. And like, you literally looked at me. It was like and I didn't know you had a masters in physiology. I didn't know you knew what you were talking about. I didn't know you had lost 40 pounds doing this. I didn't know you had done all the research. I just literally was like, I'm stuck. And you're like, OK, well, here's your plan. I was like, I don't like that plan. I'm like, okay, we're gonna do it anyway. So I started with a twenty four and then I did a forty eight, a forty eight, a twenty four. And then I had an off 24 or 48 off. Twenty four. Twenty four. Twenty four. Twenty four off. And then I'd seen some good results. Right. But I had some adrenal and sleep things going on. So you said all right. Don't worry, I'm not going to read all 50, you're like, all right. Well, let's do a 36, a 70 to a 48, an off, a 24, 48, 72 off. So we started rotating a few of those in. Right. I've just got him scribble scribble down here because I journaled every day that I did this. And then I was like at this point, I was like, holy moly, this is crazy. So, babe, I had not at this point done anything drastic other than than consistent. Yeah. Right. And I just won the twenty twenty days three. Yeah. And or something. Get it coming up at the end of that first month. OK.

And. You know, I remember we had a conversation.

For my wife's birthday. And I had just come off a 72 hour fast and I am not a fan. I know I mentioned that briefly on the Tommy episode. You know, Tommy's magical 72 hours. I didn't want to, you know, make it about me, but I don't like him. Sorry. Don't like I'm not a fan of that. That just I'm not a fan of that 60 to 72 hours.

What's so like? I.

I don't know what it is. I just don't. I am at a point where my I just get frustrated, like I get like I don't want a hangry because I'm not hungry. But I I'm just like, oh, my God, this is miserable. I if for some reason there's like something that cues me into not enjoying that, moving up to that 72 hour window. And then I think.

Even though I didn't do it, the time that I'm referencing here that like, I don't know, I just I feel like. I can't.

I don't know how to answer that question. I just don't like it. So it's it's so funny because I've seen you cruise through a seven day multiple times. Right. And so that's what I keep thinking about it. You know, every time you like. I hate these stupid seventy twos. I'm not going to do them anymore. Let's form ofit's. I did. I did. This was it.

And I only did like one or two after this. So at that point I was like, OK. It was my wife's birthday. My God. This is I'm crushing. Like I'm losing weight. I'm feeling great. I'm starting to sleep again. And I was like, you know what? I'm I do a seven day. So I did a seven day. I lost like 14 pounds. And then I regained about 40 percent of that, which is typical, you know, short term glycogen stores and then, you know, getting back on a one meal. So after that seven day I did 24 is eight, 24 hours, 48, 24 hours. And I did a five day because I was like, you know what? I'm coming up on two months. I'm like, let me see how I'm at the seven day point. You know, after that 72 hour hell that I went through. And that's not it. It's not the same for everybody. So you just need to figure out that's why there's a mastery and a method in a trial and error to this process.

I don't like the 36 to 48, you know, for the same like. Yeah. It's just if I'm if I'm going to go through one dinner where I already fasted for a day and then I got to put up with not eating dinner the second day once I get past that. Like everything smooth sailing out know it doesn't really matter how long it goes. But that's just a frustration point for me. Right. Right. So for whatever it is, that's mine.

Yeah. We have a friend who loves 72 hours. Like like thrives on the 72 two, the three, four day thing. And I'm like, no, man, no. So. So, yeah, the seven day mark, I was like, all right. After that I was like, how fast can I do this? Like, this is amazing. Right. Right. Right. And all my health metrics improved at this point. All of them, my blood sugar, my my my g.k index, my ketosis. I was in fat adopted state. My bloods of adrenal adrenal misery gone. Blood pressure gone. The sleep problems improved. So it was just amazing. And I was happier, less mood swings. Meghan, there's no need to comment on this episode when you listen to it. And so I was like, all right, let me do a five day. And then at the end of that five day, it was coming up on the 50 day mark. And that was the day that I hit forty eight point five pounds and her family came into town who hadn't seen in a long time. And I just got to a point where I looked in the mirror and I felt weird, like I just looked because I had been putting on the weight, you know, incrementally over the years. And I was always the power lifter, the big weight of their sports, you know, a lot of muscle mass like traps that touch my years. My my nickname at one point was no neck. You know, like so I always had that build where I could carry the extra weight and people didn't really notice. And, you know, me losing it until I hit about 30 pounds. And people are like, wow, doc, you look different. Right. I'm like, I've lost a small child. Yeah. I should look different.

Right. So it was almost like this weird body dysmorphia like thing that was happening. And then I looked in the mirror at the end of that five day and I was down forty eight and a half pounds in 50 days. And I was like, you know what? I'm just going to hang out here because I was gonna go for 60, 60 days and see how how much I could do in two months. Yeah. So I just pulled back in that weekend. I didn't do anything crazy. Had a couple of adult beverages, had, you know, some wine, had a small dinner. Actually didn't even eat on Saturday when they came into town on Friday. Didn't eat at all Saturday. So I did another, you know, kind of 36 hour hybrid. And then I had dinner with the family on Sunday. And then I just started kind of maintaining. So I put, you know, five or six of those back on. And that's why I've been fluctuating in that, you know, forty to forty two pound awce range. So, yeah, nothing drastic. I just got aggressive with it. You know, we're working on some you know, some some some algorithms and some things in terms of fasting types where we're gonna be able to categorize based on your personality and your question and entries some questions and your experience level. So for me, I just got angry and aggressive and I was like, you know what? I'm doing this. Yeah, yeah. So, you know, that's really that's what I did. Nothing glorious, nothing drastic. I mean, to someone who's never FaceTime a big what in the world. But I had the weight to lose and I had the life to regain. And it was just yeah, it was unreal.

Yeah, and you I mean, you were you were leveraging confidence. That took me a long time, like months to build and then get the results. And then you watch some of those results come in. You were ready to push the gas like from from the minute you started, you were like, let's I'm ready to go a hundred miles an hour. Is that was your attitude at the point like, not now. I'm not saying that in a reckless way. So open and sound like that. No, it was like. Right. I'm ready to do this. And we'll. Yeah, go ahead.

I mean, I I read, you know, Jason Fung's the obesity code in two days. Like, that's not like an easy read, you know. And then I started like diving into the research in the back is 40 pages of notes and research articles. And I went crazy man. I went to like if I wasn't consuming food, I went consumption knowledge consumption mode. And like, I was just like, fascinated that I've missed this. I've been teaching it wrong. I've been teaching the calorie model, but based on hormones, but not actually balancing the hormones to removing the insulin. And it just it smacks me in the face, to be honest. No.

Yeah. That's that's what had happened to me. And, you know, so going back to your your your log there, your journal. What I noticed was there wasn't a whole lot of off days in there. There was always some sort of plan. And I think that's a huge point. You want to talk about that?

Yeah. I found off days in the beginning. I needed to mentally break that habit.

So I lived in a world of low carb Kito macros, calorie countings, working out, tracking your calories, you know, woohp bands, heart rate monitors during my marathon rows on the rowing machine and. I always, especially in college, too, was a bigger dude, like I lifted a lot of weights. I always had muscle mass on me and I would early on workout so I could consume, right. And I needed to break that. So if I took days off, I felt like I was getting back into that old mental cycle where I was like, OK, if I do this, I can do this where that's not good for me, because then I'm like, oh, well, OK. Well, if I do one day, I can do two days and just enjoy myself and not have to, you know, just eat the things I love to eat and then go fast, a little long and then just fast, a little longer. And that is a slippery slope because that's the same thinking of the calorie restriction. Eat less, eat less, move more. Calories in, calories out. Model that isn't as accurate as a lot of people find out when they don't get the results. So I think that's where it came from me is you actually encouraged me to do. I remember this. Now you actually encourage me to do more off days in the beginning because of my adrenals, which ended up not being adrenal fatigue. It ended up being insulin and phase two liver. And yeah, it was just crazy. So I just I I'm not a big off day guy. Maybe I'm like a. Off half a day guy, you know, like maybe I'll do a luncheon and dinner, but rarely do I do a full day.

Yeah. You know, at a certain point and after making certain progress, you I don't know, you just figure out there's no need to eat. A third time, like there's been some times recently where we've had social gatherings, people coming into town who are just used to, you know, eating at a certain schedule. And I'm finding myself like strategically backing off of meals like, hey, I don't want to be the party pooper here, but like, I'm really not hungry. I don't I don't need to eat this meal or I'm going to like split up the other meals so I can partake socially, but end up still consuming the same amount of food.

So, I mean, we had your birthday, your daughter's birthday. And, you know, there is a vegan healthy chocolate like homemade cake. And then there was the gluten free martini with all the homemade frosting. Right. I mean, that was. And then there were fajitas and then there was mimosas. And your wife. And that was it. You know, nothing else. Nothing extravagant. There's no catering. Right. It was just these few key pieces. Right. And I fell for the entire day. Yeah. Well, your wife asked me. She was like, Scott, do you want cake? And I was like, no thanks. And she almost kind of like a double take. Like, wait, I. This cake is like, really special. Like, look at this thing. And I'm like, I know like I I almost felt it. And I know when you listen to this, it's fine. You know how crazy I am with stuff like this, but I can not for my entire life. I do not enjoy if I'm having, you know, a couple of drinks with food, with dessert. I can't do both. I mean, I can't do all three. I have to be very strategic, even if like I'm going to tailgate for a football game.

Like, I can't do a lot of of both. I have to pick or choose what I'm going to do because I know the way I feel. So for me, I've always even like when we go out for holidays and we go out to dinner. You know, pre zombie apocalypse, we you know, we would go out and I would like I almost didn't want to go out because I knew if I took place, took part in the social part of it, I would do all three and I wouldn't feel great. I wouldn't want to drive home like I just and I'm not saying I'm getting like the 32 ounce ribeye and, you know, the triple scoop sundae ran, you know, the carafe of Bloody Marys. Like, I'm getting like a drink or two. I'm getting a normal meal, not cleaning my plate and I'm getting a couple bites of dessert. And even that I didn't feel right. So you just hit you harder? Yeah, I'm just I'm just really into I feel better when I have less input. So I typically stick to a very restricted window or one meal a day.

Yeah, it's it's so powerful and it's so weird when you think back and you go, why did I never realize this? How did I go through 30, 40 years of so much ASRS? Yeah, well, you know, I mean, it doesn't matter who you are. I mean, you know, for for us 20 to 30 years of making food choices and then just never think, well, why don't I just have just one meal today. Yeah. Right. That that's not a natural thing in our society and our culture. That's not how we were brought up. And so it's like. No, that you can't think you can't have that thought. You can't do that.

Right. Right. We're so.

I don't know if I was going to talk about this, but I was just thinking about it. I know you're you've put some things in place to get down to your final goal, your final resting goal. I will say your final resting place.

I just. Yeah. Yeah. So I thought you were. Yeah. So I saw the look on your face and I was like, no, no. What am I like? I got my plot. You know, I you know, I got my urn. So I had it in.

Now, my ideal body composition is what I want. The scale will be different for everybody. But I'm really at the at the point where I'm going to make the final push.

So I don't have a date set.

So here's where you find a Tommy and you ask him if you had an additional 15 pounds to lose. I'm flipping the script on you, sir. And I want to do that in the next 30 days, because O-Man maintains for me, one meal a day is my maintenance, right? Yeah. I don't go up. I don't go down. It kind of varies a little bit. And what would you recommend if I want to do this in the next three weeks?

So knowing you and knowing the fact that you really do not like that. Forty eight plus like 48 to 72 hour kind of timeframe. So if it's as long as it's going up to maybe 48 hours or then beyond like 72 or 96 hours, that's kind of your sweet spot. I like to start off strong right out of the gate because psychological momentum is huge, getting the glycogen stores down right from the beginning. Seeing those winds on the scale. So I love front-loading. So usually for me that's like a three to five day fast. So for you I'm not going to recommend a three. I would say somewhere in the 5 to 7 range if you're if you're ready to make the final push. Start it with a five or a seven day. And then after that. You know, I probably do like sprinkle in a one meal a day between your like 36 to 48 hour fast. And I think that's that's really all you need to do. I think you could keep it simple five or seven day at the beginning. Break it up with a one meal a day and then keep doing 36 to 48 hours and you'll hit your goal before the 30 days is up.

Cool. So the decision on what I'm going to do in terms of, you know, kicking off with a bang is going to be determined on whether or not there's a friendly bet or wager on this. So if there is, I'll be a little bit more, you know, a little bit more, you know, a little bit more aggressive. I love a friendly wager. I have all come up with some. We don't do that here and hash that out on the podcast, but we'll come up with with something constructive that can come out of this. And I don't like to loose. So I I'm I'm ready for it. Bring it when when I'm thinking about action steps for people kind of listening to us, because this question really came from from the, you know, how do you lose 50 and 50 days? And I'll just summarize it with have a plan. Have someone or something to keep you accountable and keep it simple. Like, I just I didn't do anything crazy. I mean, yeah. To someone that's never Fassett again. It was crazy, but it was consistent. Twenty four is forty eight. Couple. Well one seventy two and then a seven day and then I got aggressive and was like OK well let me speed this up. So it's more forty eight, forty eight, forty eight and then a five day. So there's no need to do that. That was 50 days. So space it out over three months. Give yourself ninety days. Figure out your goal and just keep it simple, you know. So I think there's a lot more power in that than you know, trying to go crazy with it.

Yeah. Let me let me say one thing to that point, because what sometimes gets overlooked when people are making their longer term plans is the power of. The glycogen coming down at the beginning of a fast or, you know, after a let's say a 48 or 72 hour fast glycogen stores are at zero, you're already in fat burning mode. Well, keeping as little time between that fast and the next fast is is powerful because it doesn't give you enough time to intake enough carbohydrates and enough food to replenish those glycogen stores, which means that as soon as you start fasting again, you're right back into fat burning mode.

So that's huge. And that's that's basically the equivalent in your body of compound interest for your investments and your savings accounts where you're you're right back in ready to fuel the fire with nothing, with no momentum lost and no no backtracking. You're not having to recover any ground that you already did. You're you're right back there. You're making new positive results. You're seeing it on the scale the very next morning or you're not at the latest two mornings later. And that that kind of momentum and motivation is huge.

Awesome. I couldn't wrap it up better.

One thing, you know, when I when I jokingly said get a Tommy is the perspective from an outside source that has the experience is is it's invaluable. So I do appreciate you. You know, just literally looking me deadpan in the face and saying, just stop eating. And I to this day, I'll never forget it. Probably tell the story a thousand more times.

I get paralyzed because you were just like dead still. And I was like, did he hear me? Did he blackout? And like, what? What do you mean? That's it. Like, what else? So cool.

All right. So wrap this up for you guys out there who've been following us. You know, about the mini masterclass that we've just recently launched. It is the video training, the deep dive companion. It's six videos, about 20 minutes that goes hand-in-hand with the Fast Art Guide PDAF. They can get from our Web site. So if you're new, go get that. Go do the fasting for life.com w w w dot the fasting for life.com, download the guide, log into the free mini class. Take the class. If you haven't done it in a while. Free people that have the original fast art guide go, go, sign up again. Get them the mini master class. And then for you that I've already done that. We have more stuff coming. So I'm just going to allude to a few things here in the future. We've got a potential challenge, a new format challenge that we're working on. We're gonna have a new Facebook group, a new community for accountability so you can go find some Tommys out there to help you on your journey. And then we're also working on an advanced training for you guys who want some more additional coaching as well as, you know, really starting to uncover and tackle some of the bigger problems, which is not just the obesity epidemic, but, you know, diabetes and other metabolic syndrome. So lots of great stuff coming. So stick with us. We appreciate each and every one of you drop a five star review. That's the only ones that we accept. And we just we thank you for listening. Tommy, anything else to add?

No, thank you guys so much. And thank you, Scott. You've got a brother. Thanks. We'll talk soon. Bye.

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