In this practical listener Q&A episode, Dr. Scott Watier and Tommy Welling tackle common fasting challenges with science-backed solutions, starting with a discussion on how severe carbohydrate restriction can lower testosterone levels while strategic timing of higher-carb meals earlier in the day aligns with circadian biology to optimize hormone production and workout performance. They address the frustrating reality of increased hunger after strength training sessions, explaining how muscle repair drives ghrelin spikes and leptin drops while offering tactical solutions like timing workouts near eating windows, prioritizing hydration with electrolytes, and allowing adaptation time for the body to adjust to the new physiological stress. The hosts provide compassionate guidance for breaking through the dreaded OMAD plateau, emphasizing that metabolic healing happens beneath the surface even when the scale stalls, encouraging listeners to track non-scale victories like body measurements and clothing fit while adjusting variables such as meal timing, varied fasting schedules, and food composition rather than simply fasting longer. They conclude with honest advice about managing stress-driven snacking during fasts, questioning whether trigger foods like nuts truly serve your goals and suggesting the powerful strategy of asking "who are these for?" before purchasing temptation foods, while acknowledging that occasional deviations won't derail long-term success if the underlying habit patterns are addressed with present-time awareness and strategic replacements.
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