WHY I FAST UNTIL 5 EVERY DAY ๐Ÿฒ๐Ÿ•” (My OMAD Experience)

WHY I FAST UNTIL 5 EVERY DAY ๐Ÿฒ๐Ÿ•” (My OMAD Experience)


John: Hey, John Sonmez from simpleprogrammer.com.
So in this video, I’m going to answer a question, but not a question that someone e-mailed me.
This is a question that I get all the time and I’m tired of answering it individually.
I’m just going to give you why I’m doing this. I’m a little bit bizarre, right? I do a lot
of crazy kind of things. As you know, if you follow Get Up and CODE, my podcast on fitness
which you can check out at getupandcode.com, I’m pretty much into fitness and in health,
but I do a lot of weird things in that area. I’m like Tim Ferriss that I experiment on
myself. One long time running experiment that I’ve
been doing that I often get asked about a lot is the fact that I fast until 5 PM every
single day. I’ve been doing this for 9 months now. It’s not a fad and so I inevitably
get asked why am I doing this. I figured I’d create this video and share it with you.
Now, before I get into why I’m doing it, I do have to say, although sometimes I may look
like a medical doctor, I am not a medical doctor. I’m not giving you medical advice.
I’m not a lawyer, not a politician, none of those things so none of this is—the basic
disclaimer, don’t follow or don’t starve yourself to death and then sue me, because
I’m not recommending that you do this, but I’m going to tell you why I do it. If you
want to do it by yourself, fine. Go ahead. Anyway, why would I fast until 5:00 everyday?
Well, let me give you a little bit of history of what I’ve done and the kind of experiments
that I have done. I was doing some bodybuilding back way in my younger days in the acting
and modeling days and doing bodybuilding. When I was doing bodybuilding, what I did
was I would eat 6-7 meals a day and I would cook those meals, chicken breasts that whole
deal. The idea was that it sped up your metabolism and you need to refill your muscles and have
protein every so often. That actually turned out to be false, right?
A lot of studies have come out that showed, “Okay, that’s not really true. You don’t
need to eat 6-7 meals a day. It doesn’t actually increase your metabolism.” Also,
studies have shown that your protein absorption is actually a lot higher than what you would
expect. If you eat like 200 grams protein in one meal, your body will digest that over
time. You don’t need to break it up into 20 grams here or 20 grams there. That’s
the basis of where I transitioned from there. I said okay. I started to learn these things.
I tried eating less meals per day. I saw I was getting the same results. Then what ended
up happening was I’ve been on kind of different low carb diets and all these kind of things.
I went to Hawaii last year for 2 months and I didn’t want to make my daughter and wife
suffer of my crazy diet plans. They wanted to go out and eat and I don’t really go
out to eat when I’m eating pretty clean. I said, “Okay. Well, here’s the deal. If
I skip … I had already been doing some amount of intermittent fasting, which is kind of
like where you fast until noon or you basically skip breakfast and don’t eat until you have
this smaller eating window. I said, “What if I just extend this?” What if I said,
“Okay, I’m not going to eat until dinner everyday while we’re on vacation and then
we can go out to eat and calorie wise I’ll be fine.”
That’s what I did. As I started doing that in Hawaii, I actually started getting a lot
more lean. I was already in decent shape, but I started dropping fat. The other thing
that happened is I expected that I was probably going to lose some muscle. Well, my strengths
are going up. I said, “This is interesting. This is weird. How is this happening?” I
actually started looking out there and looking at some studies. I found this one study that
showed that some folks they had put them on basically a one meal a day fasting for a longer
period of time. In fact, they had done different fasting experiments and they found that the
HDH levels in some of the subjects peak after about 48 hours of fasting, which went against
this whole idea that bodybuilders are afraid of starvation mode, like if you don’t eat,
you’re going to go in starvation mode. In 48 hours, you’re going to start cannibalizing
your muscle. It turns out that’s not true. As much as the study can show you that, I
experimented on myself and I found that to be not true. I found that I was actually gaining
more muscle and staying lean by eating one meal a day. That’s why I started doing it
or that’s why I kept doing it. When I got back from Hawaii and I was going to my regular
schedule, I found that I was actually liking eating one meal a day because I didn’t have
to worry so much about what I was going to eat. I can work all day long without interruption,
which is what I tend to like to do and I didn’t have to cook. I hate after—I guess some
of it is after doing bodybuilding for such a long time and cooking 6-7 meals a day. I
just hate it. I just want to just go to simplified one meal.
Now, it’s been about 9 months. I’ve pretty much stuck with this. I think on Christmas
Day was the only time I broke this where we have our traditional cheesecake for breakfast.
I did do that but aside from that pretty much for 9 months, I’ve been doing this. As you
can see, I’m in good shape. I am retaining my muscle. I’m staying lean and so yeah. That’s
my story. Now, again, like I said, it doesn’t mean
that this is the only way, but this is working for me. That’s why I’m sticking with it.
I do believe that HDH level—I think there is a connection there. Now, if you’re curious,
if you’re working out and lifting weights and stuff, I do take BCAAs, branched-chain
amino acids right before my workout and right afterwards, which I found from another study
that showed that that’s just as effective for preserving muscle as taking in a protein
shake. That’s pretty much what I’m doing. Yes,
I know it’s a little bit crazy, only not eating until 5:00 and only eating one meal
a day. Hey, it works for me. The other side effect of this too, in fact, why I started
implementing this is when I was on vacation in Hawaii, I wanted to make sure that I had
some discipline in my life because you’re out there and you’re having vacation. To
me, I find that it’s really important to maintain some kind of—I would say do one
thing that you hate everyday. This was something that kept me focused, even though I was out
there having a good time. I still had some kind of discipline in my life, so that when
I came back to regular working schedule, I didn’t lose my discipline because I think
you can lose your discipline if you don’t keep it up.
Anyway, for all of you that were curious about that and for all of you that didn’t know
I was doing the fast until 5:00, now you think I’m crazy, there you go. If you liked this
video, if you want more crazy videos about ridiculous fitness advice, but mostly programming
and life skills, check out the channel. Actually, subscribe to the channel and share it with
a friend. Take care.

100 Replies to “WHY I FAST UNTIL 5 EVERY DAY ๐Ÿฒ๐Ÿ•” (My OMAD Experience)

  1. Hi, John, this is the second time that I hear about eating just one meal in a complete day. The first was in the following documentary "Vegan Strongman Eats ONE Meal a Day!" https://www.youtube.com/watch?v=dR1FCJS8DoM I consider it very impresive. Could you please share the method that you are using? Thanks

  2. I'm 16 and have recently started eating OMAD. I typically go to the gym early in the morning. But to fit my schedule I put my meal at 9pm to help me sleep and keep me energized during school and work. Is this period too long after a workout?

  3. Hi John, It makes sense..But I need to know do you drink anything during the day while u r fasting..or u dont put anything inside food or liquids..? I ask because I have tried to stick to just 2 meals in a day and it works perfectly well since the body get enough time between the meals to completely break down the food and ensure maximum absorption..what I feel challenging is to follow this discipline and getting used to it..so I feel its healthy but very difficult to implement..

  4. How the heck can you make those type of gains if you don't constantly supply your body with carbs and protein to aid in muscle synthesis?

  5. I try to last until 1-2… sometimes longer but do u find it hard to concentrate as the day goes on especially programming? I find it beneficial if u can hack it ( *buhdum-tish…) ๐Ÿฅ

  6. dear simple programmer. Ive finished codecademy and learn python the hard way. however i still have no clue on how to code what should i do to improve my coding skills? im thinking about either coursera or udacity to learn more. will i ever learn how to code..?

  7. I think that it is a fact that you don't need 6 meals a day. I've been eating 1 to 2 meals for years. Now I eat after 2pm everyday, because I found out that I get hungry later in the afternoon and I've lost weight especially from my stomach.

  8. hm.. I think this is supposed to be how cavemen ate also? Like they would hunt all day and then they would have one giant meal at the end of the day.
    I think this matters because nutrition has been an issue of concern to human for millenia so we can learn somethings from our ancestors. (Nassim Nicholas Taleb's idea)

  9. I was so gonna PM about why he was fasting until 5pm until I saw this video. This is cool, I might try this summer while am doing my bike courier job ๐Ÿ˜›

  10. I can easily not eat 3 times, 2 times is enough for me, but I couldn't stay only with 1, after 3-5 hours after waking up and not eating my head ache will start I'll be very dizzy >.<

  11. you have an adorable way of conveying horrible news. Fasting forever and discipline on vacation. AAAUUGH!!! probably accurate.
    damn it. I'm just doing 5:2 and feel proud of myself. I'm working on the emotional side of sacrifice. do one dreadful thing per day is the best worst advice ever. Don't change your personal rules in the moment is the second best. RATS!

    You're obviously not a drinker of alcohol. Any thoughts I should be screaming about with regard to libations?

  12. It's not really crazy. In fact it's more sound that eating 3 times a day. It's better for losing fat, feeling more energetic, less time for food means more time for you, and it's simple.
    Once you get used to it, you love it.

  13. I'm in my day 4 fasting till 5pm and that time I only eat 400-500 calories and then go gym and work it out 2 hours later . I'm 85kg trying to be 60 so I'm patiently waiting . Never knew I'd do this but my body is used to it now … thank god ๐Ÿ™‚

  14. i have exoerienced each theory for years. i found best results and most convenient to be just counting macros and hitting the target every 48 hours…aka if im maintaning or cutting weight at say 2500 cals and i go too low one day at say 2200…then i will add 300 the next 24 hour window.of eating…my cals.will be at 5000 every 48 hours and be a set grams of.protein carbs and fats. i do high carb days with low fat and i do high fat low carb days….but the protein always stays at around 265grams daily….if u can do this amd stick to it the results are insane. lean with a smile 24/7

  15. I can say that fasting on calorie deficit is the best way for me to lose weight. I do a 12-16 hour fast and eat about 200-500 less than my daily needs. When you are overweight, you're body will always get the correct amount of calories to survive because it will use your fat stores to make up the difference. However, you don't want to maintain a calorie deficit with low body fat percentages because that is when you're muscle is cannibalized. However you can still fast, you just need to hit you caloric needs.

    As SimpleProgrammer says, you're hormones have been shown to improve. Studies show lower insulin levels, higher HGH levels, more adrenaline, and many other benefits.

  16. did you not gain weight ?ย because the thyroid slows down if one is hungry every day for so Long and then eats a lot at night

  17. Hi what you're doing is not crazy! I recently started doing intermittent fasting for and now I'm down to having one meal a day. My one meal is at dinner time around seven or 8 o'clock at night and I feel great! I'm finally losing weight. Are used to try doing a low-carb diet and it one time it worked but I love carbs and I feel deprived a lot of the times. But by having one meal a day I don't have to limit carbs I just eat when I want within reason and I feel totally satisfied ones I have vegetables along with my meal I can have burgers Or I can have pizza or I can just have something super healthy it's whatever I want. I'm so happy someone just noticed that I'm losing weight. I love this way of eating more people should try it.

  18. The reason you break up your meals into 6 or 8 or more is to eat more. I was 340 at 20% bodyfat down to 285 at 8%. At my largest and strongest I ate 20 thousand calories or more every day. That amount of food allowed me to train 6 days a week twice a day for 3 plus hours with huge weights and huge volume. That is how I was able to squat 1035 bench 495 and deadlifted 705. Now I am fasting one meal a day because I don't want to die training that hard and being so large.

  19. Bio hacking & intermittent fasting is more common than you know. I follow many bloggers who have endorsed & implemented the practice, not crazy @ all.

  20. I've been doing intermittent fasting and lost lot lot 30
    Pounds in 4 months 30. But on day 3 of omad. I'm trying to eat around 5pm .

  21. fitness and programming channel….. i like it.
    i am doing fitness since 9 months ago and i feel combination between fitness and programming is pretty cool…..
    you have not to be a nerd man.
    stay strong and start coding….

  22. Bro I have been fasting my whole life for 8 hours.i.e, from 11:00am to 7:00am………. But I didn't even gain any muscle like you did………… Just kidding ๐Ÿ˜€

  23. I've always been fasting til about 6 for around 2 and a half years now and code is so much clearer when not thinking about food, just need to 'get up'

  24. I do this as well, its good for longevity and what is the point of stuffing yourself when you are working, just makes you tired, plus you get to enjoy food more when you are relaxing after working

  25. Is funny how after watching your videos for a while, I got my first developer job, now I want to take your advice on fitness as well because is a subject that interest me. Thanks a lot ! Keep up the good work

  26. What you said makes sense to me. I started OMAD about 1 week ago and my meal time is 3pm and it is working for me. Thank you for all of your info. And I have lots of energy.

  27. I've also been doing the OMAD thing for 4 months combined with keto. It's enabled me to lose over 25 kgs so far (and I still have 25 – 35 kgs to go). I don't think it matters what time of day you have your meal as long as you have it around the same time every day. Whatever suits your schedule.

  28. John, coming from a biochemical and biological perspective, fasting until hour X or even over several days is !not experimenting!. Sure, we as a society have reshaped the perception of what is normal. Sure, these days in terms of the greatness of humanity, societal evolution is the driving force and player.
    But your body does not care about any of that. The number of diabetes cases predicted for 2050 should give a clue. Living beyond the age of 40 is experimenting, or rather "pushing it". And sitting yourself down for 10 hours every day of the week is experimenting, or pushing your limits of biology.

    Anyway, thanks for your inspirational videos, I guess that is also a solid thanks to who you are as a person, and thanks for the incredible practical and pragmatic insight you gained over the decades and share here with us! (That is supposed to be a cumulative thanks, not just pertaining to this video)

  29. Yes, I too eat one meal a day, between 4pm and 5pm….for about 20-25 years. I'm 74 yrs. old and in good health. I feel good and look good…lol *** It's all about HOW TO EAT TO LIVE…NOT HOW TO LIVE TO EAT……….

  30. I'm working towards this. I usually eat once a day or I'm a sloppy pig all day long… Hah thanks for sharing John.

  31. Random question.. just started omad Friday and last two days Iโ€™ve had a metal taste in my mouth.. is that normal?

  32. Could you do a video on what exactly is it they you eat…?
    I am trying to get lean and fit as well, it would really help, and you already look pretty fit and lean.

  33. Yo John I'm going through all your fitness and diet videos, I fasted yesterday for the first time. Anyway, the outro music for this video is fucking awesome. Thanks, John I appreciate you man.

  34. I do fast too min 18h, 20h avg but can t have one meal, too much food. Prefer to split into two meals and when possible carbs (few) only in the second one

  35. Been doing OMAD (one meal a day) for exactly 60 days today. So happy with how I feel and my results of weight loss and how my body is changing. I will do this forever

  36. I have been doing Intermittent Fasting for almost a month. I haven't really found much change in me. I still feel lethargic and tired all day

  37. Can I do OMAD and do heavy weight lifting at the same time?
    Or is it better to go lighter and more reps?
    Or just do cardio?

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