About five years ago, I started eating one meal a day and yeah, I basically just eat once a day. WHAT?! In this video I'm gonna talk about what has happened and what are my thoughts about this one meal a day or omat. If you're new here then make sure to click like and subscribe as well. I make videos about just the biking, health and the performance. Gilly! Besides, this one meal a day, I've been doing intermittent fasting as I think since high school. And I was 18 at that time when I started and by now I've been doing it for like up to eight years. The biggest reason I started doing it was just because of the body composition aspect and the fitness. But as I kept going with that, I also kind of started to realize about the other health benefits that you get from intermittent fasting. During the first four years of intermittent fasting I was doing the 68 method where you fasted 60 hours and you eat maybe two to three meals in an eight hour window. This is my first, let's say, body composition progress picks that I took right when I was in the middle of the military. And at that time I did have to be like eating relatively like three meals a day, but I never had like snacks or something. So I did still do some sort of like this time of eating and I fasted still about like 14 hours every day. After I had done four years of intermittent fasting I started to experiment with slightly longer fasts, like 24 hour fasts, 48 hour fasts. And yeah, eventually just stumbled upon the one meal a day as well. When I first started doing one meal a day then I weighed about 72 or 73 kilograms. And after five years of doing this one meal a day, I'm approximately 79 kilograms or something. And my body composition has stayed relative the same all the time of never gone fat, of never lost a bunch of muscle. I've stayed approximately the same body composition all the time. Today after five years I am 79 kilograms and I've just progressively increased my muscle mass of progressively gotten stronger at the gym as well. Like I do a lot of calisthenics, weighted calisthenics as well as gym workouts. But my yeah, like best lift examples would be like I can do a pull up with a with a plus 80 kilograms strapped onto my belt. And that gives me like 101% of my own body weight, which is you know quite significant. So it's not like that the one meal a day has kind of interfered with my muscle growth or my gym performance of still managed to build muscle and get stronger as well in the process. Despite eating one meal a day. Another example is dips. I can also do a plus 80 kilogram dips for rips and not just once, like several times. And yeah, it's just another example that you can still keep getting stronger. Wait a minute. However, just one meal a day itself, if you just eat once a day within like one hour period, that is definitely not going to be the most optimal thing for muscle growth. And that's what I've also, let's say overcome like I fixed, I improved upon the regular one meal a day. By doing this, what I call targeted in a bit of fasting. And basically what it means is that I still eat once a day. But during the daytime when I'm working out, I have like a protein shake basically. And that protein shake gives me like an additional intake of protein. And that's going to help me to a personal muscle mass. It's going to help me to build muscle and make progress at the gym as well. So if I were to be only doing a one meal a day without the protein shake, then I would wouldn't probably be, you know, as strong as big as I am. But having the protein shake helps me to overcome this limitation because you have like one meal a day is still very short time period where you could eat your protein. Whereas the targeted in a bit of fasting that I created or call it like that, overcome this limitation. This is what I talk about. I book metabolic catalogs as well. And the purpose of the book is to kind of help you to improve your body composition and fitness as well as longevity with some time-saving eating and the resistance training. So it kind of blends together both the longevity and end-aging side with the bodybuilding. So you can basically make gains and improve your longevity process. Awesome. I love protein. What I've also noticed is that it's not like I don't feel like I'm suffering if I'm trying to lose body weight or lose body fat because like I said, one way or they like during the fasting period when you're fasting during daytime, you don't really get that hungry because your body gets so fat-adapted, you go into deep ketosis, you use your own body fat for fuel very easily. Like I'm doing daytime or I'm always always in the zone. I'm highly productive, I'm focused, I don't get cravings, I don't get distracted and I'm able to just work and just enjoy my meal in the evening without getting hungry during daytime. So that's one of the biggest pluses and the biggest advantages of the one meal a day is that you become very keto-adapted and very fat-adapted. So your body usage, your body fat for fuel very efficiently. And because of that same reason, it's also easy to lose the body fat or cut down on the calories. So you can reduce your calorie intake from that one meal without feeling that you're suffering because you can still eat like this massive meal in the evening without feeling that you're like in a calorie deficit and without feeling that you're dieting. Where's the pizza? Some people may find it harder to build muscle with it because of the force to eat more calories and it's hard for them to do. But like I said, you can play around with it. So like I did, you add the protein shake or you just eat two meals a day. Like there was no real huge difference between two meals a day and one meal a day in terms of their longevity benefits or something. There's definitely a difference in terms of the muscle anabolism. Of course eating two meals a day may provide you with more muscle anabolism, but in terms of the topology or the longevity benefits, then two meals a one meal a day isn't necessarily that different. I just like one meal a day. It's just easy. You just eat one a day. Last year in 2020 I was about 77 kilograms or 170 pounds. So I've gained a little bit of muscle because of focusing more on lifting weights. Resisting training is the best or the most important thing when it comes to building muscle, especially if you're doing fasting or when you're in a calorie deficit. Like you're never going to build muscle unless you lift weights or unless you do resistance training. And that the resistance training is also the biggest thing that is helping you to preserve muscle when you're in a calorie deficit or when you're fasting. So yeah, I don't think that one meal a day is definitely something that everyone should do and it's definitely not like the optimal way of doing it for a lot of people. And it's not preferable for a lot of people. It's just what I enjoy. It kind of suits my lifestyle and it kind of hasn't impeded. It has an interfere with my physical fitness. It hasn't interfered with my mental focus. It hasn't interfered with my like mental well-being. It's actually improved everything. So I'm definitely going to keep going. And if you want to learn more about it, then I've actually written a book about it as well called Medabolic Pathology that is very in depth about all the science behind this interval fasting and autophagy, as well as how do you structure your interval fasting routine based upon your goals. Or you can also check out my Medabolic Pathology Masterclass, which is a 30-nrow video course that is, walks you through all this scientific process as well as gives you some actual guidelines and a meal plan with what foods to eat, in what amounts, when, how do you train, etc. etc. But on that, thanks for watching this video. Make sure to click the like, subscribe, notification bell as well. My name is Seem. Stay optimized. Stay empowered.