How to Lose Belly Fat in ONE Week at Home with 3 Simple Steps
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- Опубликовано: 2 июн 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck present How to Lose Belly Fat in ONE Week at Home with 3 Simple Steps
0:00 Intro song
0:09 Intro to video
0:23 Have healthy weight loss
1:16 Subscribe!
1:36 Bob and Brad's weight loss journey
2:12 Step 1
5:12 Drink water
6:02 Step 2
7:44 Bob's choice
8:43 Bob's next choice
9:19 How often/long should you exercise
9:54 Step 3
10:43 Brad's tip
11:55 Outro
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"Don't go out to eat. It's an expensive way to get fat." ha! #truth
So true 💯%.
So wise!
exactly
Truth 💯 % true #truth
1 0 0 perc. (%) true! 💯
They remind me of Bert and Ernie somehow.
For adults. 😆
Hahaha . They do sound like them :-)
😆
😆
These fellows are so engaging.but more unidentified are right on the money .
I heard a weight loss of 1-2 lbs is good. I went to zero carbs and my energy went through the roof! I dropped 8 lbs in a week. Yes, I drank a ton of water and avoided alcohol. Of course I was invited to an Italian dinner party that week. It was difficult but I stayed resolute. I probably could have ate whatever I wanted and ate good the rest of the week. I was “retraining” my brain, so I denied myself. My face lost weight first. I never saw my face structure before. I felt beautiful. I’m here because I spoiled myself for too long and got way off track!
It’s hilarious that they keep calling each other by their names throughout the video. “Okay Bob, this is a good one here.”
“Great Brad, check this out.”
😂😂😂😂
Yeah! My friends all used to know my name !!
Yes, they are like a comedy team..
LOL
I know these guys are like grown men but they’re literally adorable lol
Totally agree, they are so lovely
Get rid of Union Teachers in Public schools and teach our kids Civics and real US History // A mind is a horrible thing to waste
Love them.
they should be the definition of "boys will be boys"
@@jennygiii Some fool is donating $$$$ that supports this kind of ignorance
Started watching a year ago and utilized tools given to get healthy. Lost almost 100 lbs to date. Still strengthening my core. Thanks Bob and Brad for the gifts of good healthy habits.
thanks, I just started following I am inspired!
@Carolyn De Congratulations 🎉🎈 on your remarkable weight loss.
Well done you!!!! And thanks for sharing your success story with the rest of the world.
Awesome... Honestly amazing!! Proud of you!!
@@skilarapplewhite8432 thank you
Bob and Brad helped me in my recovery from 5 Traumatic Brain injuries. They are truly phenomenal people.
Thank you Bob and Brad. I did it! Low glicemic index. Don’t eat anything “white” except cauliflower. Bye bye inner tube.
Cut down on refined sugar and carbs. Me nodding my head in agreement while shoving a Triscuit in my mouth.
Me too...just as soon as I finish this bag of bagels...don't want to waste food.
@Jeri and Rashone You two are hilarious! Thnx for making me laugh. Snacks are hazardous aren't they? I think I've lost the equivalent of two people in my lifetime. Now I need to lose the equivalent of a small child. Maybe I'll just walk continuously 24/7 for a week combined with hula basics and wear a couple camel packs of water and see if I can lose two pounds!!?
Yes! & ever since I found that Walmart sells french bread for $1 my hips have been spreading like rumors.... damn delicious bread...
Lol 😆 absolutely loving that one
Snaccidents every day!
Hi fellow teens here because we literally have nothing else to do
Yeah besides it’s not like I’m actually gonna do this 😅
Hello
@@hilton_chloe.e yea same 😅😶
@@pepsidead1484 see I’m not the only one haha 😅😀
@@hilton_chloe.e or you could try 10 min a day. I'm 62 and I think it was yesterday when I was a teen and skinny. Please rethink not exercising.
THAT INTRO IS THE BEST THING EVER I-
This guy's helped me with a back pain I couldn't even get out of bed..a simple routine everything went back..thank you
You had sciatica problems to?
@@AnnaF33 yes
Most YMCA and YWCA’s (if you’re in The US) offer aquatic classes. FYI
1. cut sugar, 2. weight bearing exercise (therabands), 3. keep insulin low by timing of meals (or 6 small intead of 3big.
Time restricted eating is great! I eat only between 1 pm and 5pm. No sugar, grains, no veg oil like corn, soybean and canola.
Omad NOT 6 small meals
Rethink the grains. You can get an electric mill and have fresh milled grains quick. Huge B vitamin and thyroid benefits and gut cleansing. Soak oats overnight for natural probiotic to clean gut.
@@deadmanswife3625 6 small tiny meals only good if you are diabetic. If you don’t have diabetic you should do intermittent fasting (16:8), AND eliminate refined sugar, refined carbohydrates and ……… milk. Especially fat-free milk. Sugar-free Greek yoghurt is better than milk because the antibiotics and growth hormones (given to cows) are eliminated in the process of making yoghurt.
@@monocle8868 😎❤
My mom had a lot of surgeries and the doctors told her that she was going to die and that she only had one percent on living and ninety nine percent of dying but now in twenty twenty she is still with me alive
Thanks God
Amen
So happy for you & your dear mum doctors are good but thank God not allways right 🌸x love & peace to you both 💕
Wtf that’s crazy
*Fasting or Intermittent Fasting does MIRACLES on the body!!*
These two guys actually made me feel like following their advice, you know like When you have this cool uncle and it doesn’t matter if u messed up, he has a nice way to let you know what you should do and how to do it.
Love your show. I went on a keto diet and went from 208 lbs to 169 in a couple months and it’s hard to stick to the diet but it works. Hardest part was stop eating sugar. I am 68 years old and 5 foot 8 inches tall.
Keep up the great work Robert!! You are worth it!
As I have gave up all sweeteners to go on squeaky clean keto for 6wks...
My sweet cravings went down & now everything tastes a lot sweeter with almost no stevia or anything.
You can find the perfect balance for You that keeps the hangry cravings away!!
"Your collar is up..Brad" Say no more Bob 😂. Most lovable PT pair out there!
Atkins has low carbs m&m and peanuts only has like 1 or 2 net carbs. I have them once in awhile because I'm on a 175 lbs weightloss journey. Started January 1st 2020 and I'm down 60 lbs so far.
WOW! That’s phenomenal!
Keep goin. You got this! ✊
Nice job! Keep it up.
Thanks I'm down 70 lbs now 🙂 I'm doing really well
Wow that's amazing. Any tips? Do you just do low carbs or keto? What do you do for exercise ? I have 100lbs to lose 🙄 I love carbs and it's winter here in Australia . I don't think I could cut out pasta. My main area is my belly.
Watched this first about a couple months ago (8-10 months ago) when i was around 165 lbs, I've lost almost 50 lbs now and I'm very grateful for this video, thanks bob and brad!
Damn what’s your favorite workout
how are you even alive
Way to go!
@@SonplaysMinEcraft bro💀
Wow!
Everyone : they look cute and stuff
Me : who's here for quarantine 💀
same though
i’m trynna do this before summer comes, i have let myself go 😂
@@noahslim7794 same I gained 10 pounds since the pandemic
@@aroma491 I gained 30 mang
@@noahslim7794 try almost 45 I did the same thing only playing games I would be fine if it won’t fit corona cause I play sports but they all got canceled
I lost 19 lbs within a months time.My Endocrinologist said my a1c was 5.7 so I cut out sugar,breads,rice,high fructose & red meat. I also walk a minimum of 5miles a day.I went from 167 to 148 & still going😊
Yes!
I walk also but am looking for a taxi to bring me home.
Wow!!!❤
FYI A1C 5.7 is very normal..
@@douglaskahane141 Lol yes I am sixty five and have lost twenty lbs ... I have arthritis in my hips ... I am good walking four long blocks but can’t get back home lol .. since the virus 🦠 they took away the benches along the route and there is no where to sit and take a break
Its really good to watch two more mature guys talk to me as so many of the health and fitness videos are very young people. Im 60 so I appreciate the more calm and sensible approach. Thanks
I've uploaded a new video :ruclips.net/video/P4lcTNfV1JY/видео.html you can check it out
Me too, good point
L
Exactly Their wisdom added to professional expertise makes the difference’
Mellow and calm. Not in my face and stressful. Love them!
Our heroes. Thanks, guys. Your suggestions are working for my year old bones and posture has improved, not such a struggle anymore. There’s gratitude here.
I love Bob and Brad! Easy to understand, friendly, smart!
He killed me when he said going out to eat is an expensive way to get fat 😂.
that is why i order delivery pizza lol
Did All The stuffs But still Gaining weight and can't loose weight ??
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Agreed!
@@ignaciovela4618 1XWL8pppq
These 2 guys helped me so so much with my severe SI joint pain that went down my leg. They give such practical simple advice. Hospital based PT did nothing to help my pain. Kudos to Bob & Brad!!
Thanks great video!
I used 6 steps to get rid of belly fat
1- Avoid sugar
Sugars are not healthy at all, and studies show that they have negative effects on burning calories in the body, as sugar consists of fructose and glucose.
Fructose is metabolized nutritionally by the liver, and when it is increased in the blood, it turns into fat that accumulates in the abdomen and liver, which leads to resistance to insulin secretion, and thus increases blood sugar, and other problems related to food metabolism.
As for sweetened drinks, they are more dangerous than solid sugars;
Because it increases the risk of obesity by 60%, especially in children.
As for the sugars in fruits, they are the most beneficial, because they reduce the negative effects of fructose, as the amount we get from fruits is very little, compared to refined sugars.
2- More protein
Protein is one of the most important foods that must be eaten when starting any diet, because eating it helps to avoid weight gain, as it reduces the calories consumed daily, to about 441 calories.
Studies conducted by the site have shown the inverse relationship between eating protein and fruits, and increasing abdominal fat, confirming that eating refined carbohydrates and oils increases it.
Accordingly, doctors recommend eating eggs, fish, legumes, nuts, meat and dairy as the best sources of protein.
It is also recommended to cook food with coconut oil as it is low in calories.
3- Reducing carbohydrates
When you reduce or prevent carbohydrates, the individual loses his appetite, and consequently his weight decreases, as he reduces the weight of water in the body and the difference appears quickly on the scale.
According to studies, a low-carb diet targets belly and liver fat, and doctors recommend eating 50 grams of it daily.
Reducing carbohydrates is not only related to weight loss, but can protect the body from developing type 2 diabetes.
This nutrient is abundantly found in vegetables rich in starch, such as potatoes, corn, grains and their products such as bread.
It is also found in all sweets and manufactured baked goods.
4- Increase dietary fiber
Dietary fiber is an indigestible substance, but eating it greatly helps in losing weight, as it increases the feeling of satiety for long periods, because it is present in the gut for a longer time.
Thus, its presence in this area slows down the movement of food in the digestive system, and increases the absorption of nutrients in food.
Studies have found that when eating 10 grams of soluble fiber per day, calories are reduced by 10%, thus helping to lose weight over 4 months, by 2 kilograms.
In another 5-year study, an association between 10 grams of soluble fiber reduced belly fat by 3.7%.
The good sources of fiber are: green leafy vegetables, fruits, legumes and whole grains, as well as dietary supplements in the form of capsules that contain dietary fiber.
5- Doing exercise regularly
This step is one of the best habits that an individual follows to achieve better health and avoid disease and obesity.
Studies have proven that regular exercise such as walking, running and swimming for 6 weeks reduces belly fat and prevents its increase again.
6- Knowing the types of food in each meal
Following diets is important for losing weight, but the important elements in meals should not be reduced, so that they are balanced.
Studies have confirmed that getting healthy meals, calculating the calories in them, and comparing them with those that an individual must obtain daily, achieves the equation in maintaining a healthy balance and not gaining weight.
Love these dudes. So genuine and positive! They speak the truth though. I'm 5'5" 27 yrs old, always had been normal weight until I changed jobs and lived across street from fast food, didn't have a physical job anymore. Was up to 167 lbs, bordering overweight . All I started doing was walking 5x a week at 30-45 min 3.5mph, varying inclines. Only ate pasta one time a week vs several times a week. Less bread. I still eat rice but BASMATI. Basmati rice vs regular is healthier! Couple vegetarian meals a week to force myself to eat more veggies...in 1 yr lost 40 lbs! Down to 127 lbs and BMI of 21.3. Didn't go crazy starving myself or anything just walking, less breads and 🍝, centering a few meals a week around veggies
I think you are two are the cutest physical therapists on the internet
1. Cut Carbs (bread, pasta, potatoes, refined sugars, etc.)
2. High Intensity Exercise
3. Keep insulin at steady level; don’t eat big meals. Smaller meals + small (healthy) snacks inbetween
hi i use to suffer from serious kneel pain as a footballer. i search for how to get rid of it and get better came across your videos and it help. 3 years on no knee pains. thank you
I started watching after double knee surgery- your videos were SO helpful- particularly the ones dealing with sciatica!! This at home info helped me through sone rough days!!❤️
We're happy to hear we could help!
Check out the channel Kneesovertoes, he focuses on knee strength and reconditioning and he also had knee surgery.
The better shape you're in the better off you'll be if you have a stroke I weighed 220 when I had mine and lost 20 lbs in the hospital losing weight helped me move my legs better
I'm age 60 and just found my teachers,
aww that is so cool :))
Xddd
LMAO
He's 60 years old and and he has 60 likes😂
@@TobyFromGT no don't
Great 👍 job on your explanations of weight loss tips, You’re so right. One year ago I began a lifestyle change that involved daily exercise, eating lower calorie diet in addition to intermittent fasting. The weight came off slowly 3 lbs a week, 1 or 2 lbs, but after 9 months, I had shed 50 lbs and it feels very good! At age 58, I needed to do something that worked for me and I found it! One last thing, it really helps to have a small group of fitness pals o help support your journey. Hope this helps someone else! Cheers.
Peanut M&Ms are my favorite too! 🤣 I try to find the dark chocolate ones.
I’m here in 2020 I just love these two guys they have helped me out a great deal not to mention how funny they are
I just started watching these guys. I like how they explain things and they are actually fun to listen too. I just turned 70 ... you guys have another fan. I need to loose 20 pounds and stretch to recover from 1 hip replacement. Broke the same hip again a second time (harder now to regain the mobility) across my leg and hip.
These exercises are ingenious! Thank you so much for posting them!!
Thank you...great info! I’m using a large leaf of romaine lettuce for my wraps. Soldiering on!
I’m a massage therapist I get so many tips from you guys! Thank you ☺️ and I absolutely love you both!
Yes, massage therapist here as well, I refer my older clients to their video's!
I also am an LMT and utilize a lot of your tips! Thank you!
"Bob's going all crazy with these excersize!" Friggin' adorable you two are but also very good info too.
I really enjoyed watching the Bob and Brad videos, especially the one on Osteoporosis! I'm always looking for information on that, which I have. Thank you for including this in your module.
Just getting started again at 68 year old Retired Military needing to lose the spare tire I now have. I Just ordered your Pull Up Assist Bands Resistance Band set and your Resistance Bands Set for Workout Stackable Up to 125-150 lbs, with Door Anchor, ankle Straps, Handles. I should be getting them from Amazon on Monday and will start using them as well as your videos Monday as soon as I can.
It would be great if YOU would offer Military or senior discounts to help us get back in shape.
Thanks for the information. I had knee surgery 3 months ago and have dropped 35 lbs. I've been looking for exercises that are easier on the knees but still strengthens them and the rest of me. 😁
I told my daughter, you will love Bob & Brad , they make working out a little less painful . Thx Bob & Brad . ⚘⚘
I think the hardest thing for me is finding healthy foods I like and that give me all the nutrients I need. I always end up just making a salad and it gets boring having the same old thing.
Go ethnic. Mediterranean, South Indian, Asian, etc. Anything but the SAD USA or Southern diet.
Steamed fresh organic veggies, use a few different ones every day. You can lay a few ounces cooked meat on top for the last 10 minutes of steaming if you must have meat! That's how I stay at the same 140 all year long. Well, just a few times a years it fluctuates, but never over 143. I am 82 and a shrunken 5' 4" tall. When I was 5' 6" all thru most of my working life, I weighed 120 - 125.
healthy balanced food can be expensive home cooked or not 🥴
I see my doctor monthly for weight management, have lost almost 100 lbs, from 285 to now 194, I count calories but stay try to stay away from starches. Thanks for all your helpful videos and sharing so much great info with us.
I am a Exercise Scientist/Sports Med and I truly enjoy/love your educational/personable videos!!!
"Cut down in carbs and sugars"
Me eating a pb&j: "m hm"
XD
You could make your own jam, it would be healthier.
Pb&j is good for you though
@@buttfuccer 🤨
@@lyriclab8521 what?
Did he say a cheat meal a week resets your metabolism.. that it's actually recommended? That's all I needed to hear.. nobody argue this. I need this. 😂
I do Bob's 'marching' excercise, but with two 1 1/2 lb bottles of salt and quite slowly. Walk around the house doing slow biceps curls 25 times, 25 times reaching as high as you can while walking, then 25 high steps in place while extending arms full to sides. No matter how good of shape you are in you will feel it due to SLOW movement :)
Great videos. Concise, humorous and realistic. Thanks for putting them up!
These guys are just terrific! Love the chemistry...So endearing, yet genuine.
Yes right
These guys are the opposite of Hans and Franz. We're here to slim you down!
huge knowledge down load for this 63 year old and right at a time when Im putting more effort into focusing on this topic ,thankyou lots and I hope to lighten up .
your videos are just autoplaying as i'm walking around cleaning my room, and it's all good stuff. thanks, guys!
Good video you guys, great advice. I retired 3 years ago walked out of my cubicle at 223 pounds. I started going to cardio dance and body combat classes 4 to 5 days a week. Went down to 196 within two years. I still wasn't happy with the way I looked. I actually stumbled onto intermittent fasting IF about a year ago. Of course IF is most effective if you cut sugar by 80%. Not that hard. So I did 14 hour for 1 mo, 16 for one month, 18 for 1 month and now I do the what we call a 4 hour eating window. That's 20 hr fasting per day. I'm 5'11" and now stable at 167 pounds and feel better than I ever have. I still do the cardio classes because they are so much fun. Losing wt. and keeping it off will save our lives.
I've been doing intermittent fasting of one meal a day in a one-hour or at most three-hour window (depends on what I'm doing on a given day) and sometimes fast for 36 hours between meals. Not noticing dramatic results 6 weeks in. And I am not eating sugar or bread or pasta, etc. My 'carbs' are always within the 5-1 rule and sometimes I'm only eating fruits and vegetables - high fiber - food in my one meal a day. I was hoping for faster results.
The duo is really good at their job and are good entertainers. Thank you very much for enlivening lives.
Your wall anchors are brilliant! My doctor and I have been talking about how much we'd like to see physical therapy become more accessible - especially during the lock-down. I can't wait to send your channel to him. I've gone through many of your videos now and find you very engaging. Keep up the good work!
you guys really have good ideas and thought of live, keep up the good stuff. you are the best physio on youtube.
“Wanna be able to move for the next 50 years.. well... 30 years” already knows how long he gonna live 😭
4:50
You know, I think I’d plan on 50, just in case. ;)
I read this comment and he literally just got to that part😂
I thought the same thing and he said it in a sad tone, just made me go “awww”. I wanna give him a hug.
Not only learning from you guys I enjoy the way you share there's humor. Thank you
ima watch this video every morning and update my results
To be honest you guys deserve an award your videos are very entertaining and informative GOD BLESS BOB AND BRAD
All good advice & reminders. I like “going out to eat is an expensive way to get fat”. Thank you for that!! You guys are great!
Guys , you are simple , Effective and just great ! Hope people understand what you do without gimmicks is just plain incredible skills that you two possess.
Love your style! Thanks for doing what you do
Hands down, my favorite 🤓!!B&B!!💓 episode SO FAR!! I'm totally getting those anchors in a week.
Pasta and M&Ms. Two of my favorites.
You brighten y days with your knowledge & POSITIVENESS! 😊
I love these guys. Thanks Bob and Brad! Great channel 😊
You guys are in great shape. Love the wall anchors and bands for exercising.
I LOVE THESE GUYS😘❤️ I’ve used so many of their tips...I actually saved my fave videos to a “Bob & Brad” playlist:)
Hello Tammy, how are you doing?
I find something new from you guys every day. Thanks
Great video! Love it!
Thank you for your content!
You guys are so fun. Thanks for all of your great videos
Guys...you are so enjoyable to watch and listen, your tone is encouraging to those of us who need THAT TYPE of encouragement...Thx U both....
Subway now has salad bowls!
So good 👍
Thats for all your info!
You guys are The Best Resource!
Lost 140 lbs and KEPT IT off for 10 years! Thank you Guys
Start from @7:01
Thanks!
ehh actually no they tak about diet before
Thank you
I really love this set up! I hope to do this when I remodel one of my bedrooms in my 100 yr. old home! I also prefer your old mikes compared to the new ones on your new videos.
You guys are great to hear. I learned I'm not crazy also with this video. I always felt like I'm being punished for eating because I get so sleepy. Now I know I've messed up my glucose eating one or two big meals a day. Thank you. ❤
Hello 👋
First time I watched this, I was still living the lifestyle of a carb-filled diet. Now that I come back, I have fully cut it out unless I want to treat myself once in a while. It's crazy when you change your diet. It isn't something that changes overnight. It took so much time to get adjusted to a change. I honestly get disgusted by fast food now. McDonalds makes my stomach hurt now, so I avoid fast food by default since I don't eat it anymore. It's as if I sobered up from a drug! Thanks for the advice Bob and Brad
Love to see that I just started a diet cause I want abs and I’ve been slowly getting disgusted by fast food and sugar I hope in a couple months I see huge progress!
Theyre so wholesome together 🥺
So realistic and simple and safe! THANK YOU!!
I like the way she says you are almost there... I just wait for it. Day 1, let's hope I go through this for a month or two .... The trainer is awesome.
Love you guys! Gr8 demo with the resistance bands 🙏🙏
Just wanted to thank you both for these experiences to help with older people who want to be more healthy and strong and better balance
I have insulin resistance and I am healing this with low carb and intermittent fasting. It took very little time to comfortably get to the eating window of between noon and five pm and fasting the remaining 19 hours daily. By following Dr Berg's regime I eat 2 quality meals a day and rarely snack.
Watch "6 Best Secrets To Reverse Insulin Resistance Naturally & Change Your Life" on RUclips
ruclips.net/video/xcQUghF2SKY/видео.html
Brenda Balanced Love Dr. Berg!!
@@rachelacosta858 you don't take insulin for insulin resistance because it is not type 1 diabetes.
These two are such a great duo. I love how they don’t change the opening music and it’s been years.
The opening music is fantastic - no need to change it :-)
You both are great! Thank you for the health wisdom!
‘ going out to eat is an expensive way to get fat’ well put sir..
You both make me smile. Great team work. Always helpful and positive. Thanks Bob and Bradford 💜
Thanks for the kind words!
@@BobandBrad could you please give me the info off your wall anchors? I live in Canada. I love your videos I always learn something from your videos. Thanks
Nothing wrong with promoting your product guys. You are giving good advice and helping people with your product.
I just bought the anchors from Amazon, and just saw that your website offers 4 in a pack instead of Amazon’s only 3 Pack, so guess I’m getting another set of 4. Your videos are so informative.
1:45 - decrease carbs . don't need to eliminate entirely
6:00 - exercise, at least 5x a week, 30min each time
9:53 - keep insulin steady by having smaller but more frequent meals.
Bob’s way - instead of 3 big meals a day, have 3 small meals plus snacks.
Brad’s way - don’t go out to eat because usually you get high carb meals.
Cheat meals are fine and recommended for your metabolism but only about once a week.
You're a hero bro
King Erwin
I have been doing this on my own for about a month and I have lost almost 4” off my hips among others places. I don’t own a scale so I won’t know till I get to one how much weight I am down. It was great to see these two come up in my feed today!! What validation!! Also, thanks for the rundown!! Much appreciated!! 😊
Thanks!
Thanks for this summary. I like these guys, but they do have a chatty style and talk a lot, so this is a good reminder of their main points.
If you miss pasta, eat the black bean pastas. they are so good and you feel like you are still eating carbs.
Well, I think you are still eating carbs. At least all of the black bean pastas I’ve seen still have carbs.
I really like Bob and Brad. Thanks alot guys for the motivation!
Thanks guys! This is a very good idea for me, along with my low carb meals (1 or 2 a day). I also cut out the little snacks to minimize the rise in insulin per 24 hour period, only eating when I'm hungry, progressively gaining ground and finding that I am able to fast 24 to 36 hours. Thanks for your time to encourage me. 😎👍🏻
do you find the fasting helps with appetite suppression ,so in the big picture daily food consumption drops on average,and lastly how long have you been doing this ..asking because I want to try it
I just started fasting regularly and I’m loving the energy and way I feel. Read Life in the Fasting Lane-Dr. Fung, for lots of great info and help getting started. It’s way easier than you think! I’m fasting usually 18 hours a day/ 5 days per week and eating med-low carb when not fasting. Our bodies need carbs but nothing refined!