Thanks very much for your understanding but I am giving up the podcast for about 4 weeks.

Good luck with your fasting and speak soon.

Ben

• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

Weekly Review

• Girth 97cm or 38”
• Weight 69.8
• BMI 22.8
• Body Fat 16.3%

If you win the morning, you win the day - Tim Ferriss, Tool of the Titans

• Morning routines are not for everyone
• Most successful people perform some kind of morning routine
• The routine has to be totally yours
• Get inspiration from others

• Get up (result !!!)
• Get glass of water
• If my dog wants to go out start morning pages
• If not then meditate
• Meditate
• Coffee and morning pages
• Walk my dog
• Have breakfast

• Discipline
• Hydration
• Flexibility
• Change - e.g. walk first then routine
• Mindfullness - could be yoga, listening to music for 10 minutes, short walk

• Write 500 words typed or 3 pages
• Can write anything you like
• Could be philosophy, business changes or how you feel

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com or ben@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

Weekly Review

• Girth 97cm or 38”
• Weight 69.8
• BMI 22.8
• Body Fat 16.3%

• Like meals you need to plan
• Don’t do too much too soon
• There is no shame in walking
• Just try and form habits by doing something everyday or however long you can stand initially

• Deciding on how much depends on the time you have to offer
• For me the time I have is walking in the morning and walking in the afternoon
• I find it difficult to commit to more unless it is at the weekends
• I should do more cardiovasuluar work
• Currently though resting hearth rate of 60
• Weight and other measures good
• Implementing a new regime
• For me I am happy with what I am currently doing.
• It really fits into my life

What works for you ?

• Decide where you are currently
• Decide how much time
• Decide what you want to do
• Decide on costs
• Decide on metrics to see how you are doing

Where are you in your journey ?

• Don’t do too much too soon
• Build up slowly

How much time do you have to exercise ?

• Commit to once a week for 10 minutes
• Build up slowly

What exercise should I do ?

• Does it fit into where I am
• Can I commit to it
• What interests you ?

How much will it cost ?

• Are there some special equipment e.g. Peleton
• Do I need special clothing e.g. walking

What goals will I set myself ?

• Want to be 40-60 BPM and low BMI / Weight
• Trainers
• Reward if good
• If achieve them decide on what’s next
• Encourage to exercise but do what works for you.

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com or ben@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

Weekly Review

• Girth 97cm or 38”
• Weight 70.4
• BMI 23
• Body Fat % 16.3

• Working at home
• My wife is out on Tuesday and Wednesday

• Not for me but yes for my wife.

• Not very well plus by weight has crept up 70.4 kg so needs to drop back down
• Fast 3 days this week. Monday, Wednesday and Friday
• On those days I will have porridge, fibre bar and banana

• Non - Fasting Meals
• Tuesday Lunch - Avocado Salad
• Tuesday Evening - Bacon Medallion Patsa
• Thursday Lunch - Prawn and Egg
• Thursday Evening - Chilli
• Saturday Lunch - Smoked Salmon and Scrambled Egg Wrap
• Saturday Evening - Gammon and Sweet Potato Fries
• Sunday Lunch - Prawn and Egg Wrap
• Sunday Evening - Burgers

• Check NutriCheck App
• Not too much salt so not too much bacon or fish
• Good fibre intake so may want to add carrots for example
• May want to add something to burgers on Sunday.

• Prawn and Egg Wrap

• Gin at weekend
• Cornetto
• Mini Biscuits

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com or ben@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

• Last week I went into the three levels and the core details of what fasting and non-fasting days looked like.
• This week I wanted to get into the nitty gritty of the routines that I want you to get into and that will help you get to where you want to be.

Weight

• Lets discuss the first elephant in the room.
• I don’t like other programmes discussing it in front of everyone.
• The only person that needs to know what it is. Is you
• I am more than happy if you want to discuss it with me but please know that it will go no further.
• Be careful who you discuss it with
• One of the times you know you have a weight problem is when you don’t weigh your self
• I did this for a long time.
• With this programme need to weigh yourself every week on a day at roughly the same time of the day. I would suggest the morning.
• I do mine on a Saturday.
• I would strong suggest that you only weigh yourself once a week
• If you want to weight more then do this in the first level. Once you at level two only once per week
• Up or down this is a good measure
• To help you I am going to bring back the weekly review so you will know my stats
• My weight currently is 69.5kg (153lbs or 10.94 stone)

Measurements

Measure your girth

• Wrap a tape measure around your middle where your belly button is located. Don’t hold your belly in.
• Mine is 99cm. More than it should be but a lot of excess skin due to being overweight for so many years
• Write this measurement down each week.

BMI / Body Fat %

• The easiest way to get this information is to get scales which tell you this.
• Mine is 22.7 and 16.2%
• You can work out BMI by using various online calculators

Weekly Stats

• Ensure that you note down each week
• Weight
• Girth Size
• BMI
• Body Fat %
• Have a weekly review and note down what has gone well and what you would like to improve

Plan Your Week

• Decide on the best time for your to plan your weeks worth of meals
• At the same time put together a shopping list
• Don’t forget to include a few treats
• Remember that one day a week you can go up to 3500 calories

Recipes

• Build up a portfolio of staple recipes
• Some will work all year round. We like for example having panninis with smashed avocado with Marscarpone and bacon or smoked salmon.
• Some will work in the winter for example rice and chilli
• Think of some special recipes for the weekend
• Gradually build on those

Treats

• Think about small treats you can have on non-fasting days
• Try and think of small but delicious
• Small packets of crisps
• Small biscuits
• Small chocolate bars
• Level 1 and 2 don’t worry when you have them
• Level 3 try to limit to once of twice in the week

Nutrition

• Around level 3 really start to monitor nutrition
• Easier in an app
• Try to improve how you eat
• Find veg you like an add that into your favourite meals

Buddy Up

• Much easier to lose weight if you have someone to talk to
• Happy if people get in touch to try and buddy people...

• Thank you for joining me
• Thank you very much to Judy for getting in touch. I apologise that I did not see your message until last week.
• The branding change is starting to take shape. I am hoping to have something to share with you very soon.

Overview

• Today’s episode is an overview as to how the new programme will look.
• The plan is primarily designed for people like me who have a fat person on the inside, who you can let out once a week, but still feel that you are not being punished for being overweight and you can at last eat normally.
• If you are not a foodie then this will still work for you but the emphasis will be on those who enjoy their food but have found no other diet works for them.
• It will still take its roots from Michael Moseley’s original programme but I have added some simple tweaks to make it better in my opinion
• The key difference between this and other diets we are not looking at this as a diet but a change of diet
• That is why diet does not feature in the name.

For The Long Term

• It is a plan to keep you fit, healthy and in the best possible shape to take on nasty diseases like Covid, Cancer and flu.
• It is a plan that recognises that some weeks you will not miss a fast but you may exceed your calories
• Life needs to happen and this is a plan not a diet so it is not meant to restrict you
• That being said if you continue to exceed your calories the plan won’t work !!!
• I want to make it as simple to follow as possible

Three levels

• First level → decide whether this kind of programmme is for you
• Second level → more advanced techniques and you are really starting to make the commitment for your health to the long term
• Third Level → even more advanced techniques and moving to a much better more balanced diet. Long term thinking
• All levels work will the standard 2000 / 2500 calories dependent on whether you are female / male for non-fast days
• On fast days 500 / 600 calories → female / male
• Optional once a week increase to 3500 calories

Level 1 - 3 months.

• Must stay just on 5:2.
• Idea that you are trialling whole program and gives you an idea whether it is for you or not.
• Need to stick to calories but eat what you like don’t worry about nutrition. Yes I am saying ok to frozen pizzas etc
• You should see your weight starting to drop but if you plateau need to stick to this regime

Level 2 - 3 - 6 months

• 3 month duration like level 1
• You are really starting to make the commitment that this change is permanent
• You start to look at and understand your nutrition and reduce down your need for frozen pizzas for example but still have them once in a while
• If hit plateau can use 4:3 method of fasting. Do not do any other type of fasting e.g. alternate day fasting
• Try and increase fibre intake

Level 3 - rest of life

• Depending on your weight will depend on how long your initial journey takes to get to your goal weight
• You may already be there by the time you get to this point you may not
• You may want to now go 4:3 until you get to the weight you want to get to
• Alternate day fasting for no more than a month is ok.
• You should be cutting out the need for your frozen pizzas at all in the next 6 months
• You should be planning your meals and looking at what you can do to make sure your nutrition is improving.
• I am going to start sharing some of the meals I do over Instagram very...

• Thank you for joining me
• I have another podcast ginignite
• It does not get the amount of downloads that this podcast gets yet
• My community is really communicative. 
• Since starting this podcast no one has reached out. That’s right no one. Why don’t you be the first even if it is just to say hi 

It’s just a diet

• Everyone is entitled to their opinion
• People → Lose weight → Gain weight → IF
• Change it around. IF is a change of diet

Find what is good for you

• Eat more and drink more at the weekend so I fast twice a week and don’t eat lunch one a week
• I have been enjoying a bit too much and I think I need to dial it back a bit. I know that I will be able to get below my goal weight.

You can feel it

• I can feel when body is burning fat because I start to feel hungry
• I feel much better when I get up in the mornings
• I don’t crave food all day but I know I am fasting

Since November / Febuary

• Kept weight off
• Longest time
• Started to let go a bit so reigning back in
• Don’t feel restricted

Keep motivated

• Mental toughness
• Hard but will to lose weight and have the health benefits
• You can have it tomorrow.

New Approach

• Next week I am going to launch my take on 5:2 and how to approach it to keep motivated.
• Keep going

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com or ben@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory

• Thank you for joining me
• What ways would you like me to reach out to you ?
• What idea do you have for the podcast that I have maybe missed ?

Traditional way

• A nutritionist will tell you to have 50% of your plate fruit / veg, 25% whole grains and 25% protein
• Have smaller amount of nuts / fish / meat and greater amount of veg
• Does not really work
• Episode find ways round that

Pimp up your salad

• Make it into a main meal by adding protein
• Add balsamic vinegar / parmesan / olive oil

Find veg you like

• I like mushrooms. You can add these to anything to bulk it out and add more veg.
• Recently I have re-discovered sweetcorn and peppers. Really add a lot of of taste and bulk out a meal.
• Cauliflower rice. Not good for taste but does bulk out a meal like for example bolognese.

Sneek it into meals

• I make a dish with onions, bacon medallions or walnut, passata and marscapone. This is served with a bit of pasta.
• Really nice but add in 3 peppers and sweetcorn.
• Big meal and really nice and decadent
• Hardly any extra calories but massive amount of difference to veg intake

Chop it up and freeze it to save time

• Don’t have time to chop right now when come in from work
• Why not freeze the veg.
• Cut it when works for you or buy ready prepared

Take some snacks and add additional items

• Great thing about eating on non-fasting day the amount of calories you get
• What about taking some dishes and pimping them up
• Like raw carrot but a bit boring sometimes. Add humous

Summary

• Traditional Way
• Pimp Up Salad
• Find veg like and sneak it into meals
• Chop up and freeze
• Take some snack and add additional items

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at podcasting@tdpod.com
• For podcast ideas please e-mail to podcasting.ideas@tdpod.com or DM me on Instagram

• If you like the show please consider a review on your chosen podcast directory