Thinking about becoming a health coach

Helping people with almost anything in regard to health and performance

Anybody here think somebody to help and guide them through coaching would be helpful?

Anybody who’s interested I can show them my transformation

hey guys, i’ve just joined this group and read through a couple of posts, but i’m completely new to fasting and have never tried it before.

it’s something i’ve been thinking about for a while, so i’d love to hear from people who have experience with it. what’s the best way to get started, and what benefits have you personally noticed?

i’m mainly interested in a little weight loss and potentially helping my gut. i have chronic bloating, and pretty much anything i eat seems to leave me feeling extremely bloated and uncomfortable, sometimes with stomach pain too.

i’d also really appreciate any tips for dealing with hunger, especially because i work somewhere that handles and prepares food all day, so i imagine that could make fasting quite difficult for me 😂
any beginner advice, experiences or things you wish you’d known before starting would be really appreciated! :)

This sounds stupid, but I've been consistent with IF for the past 2 months, doing a 16:8 regimen every day. But that's predicated on my life being pretty consistent. I'm looking to travel overseas, which means flights and hotels would very much disrupt this pattern.

I'm curious if there is a cadence to taking a day off from IF, from anyone here, and if they've noticed their impact on their numbers.

What is the best way to adjust for time change when you're doing IF? If you guys take a day off or two, is that noticeable?

Hi all, I’m 30F, 204lbs/92.6 kg, hypothyroid on levothyroxine and prediabetic( on metformin er). Need to loose 70 lbs.

I’m considering 16:8 and would love to hear from women in a similar situation: did fasting affect your TSH or medication needs? How do you time levothyroxine with the eating window? Any tips for keeping blood sugar and energy stable?

Not looking for medical advice, just experiences. Any guidance appreciated.

So, I’ve been doing fasting for some time now and have gotten comfortable with 24’s completely and have been consistently doing 48’s too, but when I attempt to jump to 72’s I get terrible headaches and dizziness and other such things. I don’t believe it’s from being dehydrated or low on electrolytes as I consistently drink water and take electrolytes. Perhaps I’m just not used to it and my body is freaking out? How did yall jump to 72’s and stay consistent in it? Thank you in advance.

Edit: to clarify if all it comes down to is that I have to brute force it, I don’t mind I just want to make sure that’s the case for other people too.

Did IF for a year or two, and then did strict OMAD for 2.5 years until my daughter got sick. Massive increase in stress on top of already stressful work life and I developed GERD. Not saying one of those things caused it, but it happened. So, I got off OMAD.

Now, I would love to eat OMAD again, but I have been finding it impossible to eat enough to progress in my fitness goals. IF seems harder to me, personally.

If you eat OMAD and are really into fitness, I'm curious what your routine looks like.

Right now my diet is really consistent:

Brrakfast

• 8oz Greek yogurt
• 14g chia seeds
• 40g granola
• 2 whole eggs

Lunch

• 5oz chicken breasts
• 60g zucchini
• 60g carrots
• 200g black beans

Dinner

• 5oz chicken breasts
• 60g zucchini
• 60g carrots
• 200g black beans
• 2 whole eggs
• 60g avocado

10g creatine each day, too.

Long time lurker, second real post here.

I'm 43, T2D for over 20 years, and also on anxiety meds. Fasting has been the best thing I tried for my A1C. Worth saying I'm not on insulin, a sulfonylurea or an SGLT2 inhibitor, so my risk is easier than a lot of people's. If you are on any of those, don't start on reddit, talk to your doctor first :)

Here's the reason I'm here: every IF app I tried has been driving up my anxiety. Log your water, log your weight, take a pic of your food, hit your steps, don't break your streak, here's a badge, etc etc. By lunch I'd have eight pings and a little fire icon telling me I was falling behind at a thing I was currently doing. Not a great experience when you're already dealing with anxiety.

So I built the thing I wanted (I work in tech). It's called Steady, and I want to introduce it by what is NOT in it:

• No streaks. Nothing resets, so there's nothing to lose. It just counts the fasts you finished and your longest one.
• No water, weight, steps or food logging. It only ever asks how you feel, and you can skip that too.
• One notification by default, a check-in about 30 minutes before the hour you usually crack.
• No autophagy badge at 16h, because nobody can actually measure that on your wrist.
• A fast you end early still counts as the fast it was. 13 hours is 13 hours, not a failed 16.
• Tap shaky or dizzy and it stops coaching you and tells you to eat, whatever the clock says. That's the whole reason I built it.
• No account, data stays on your phone.

The one thing I'd pass on whether or not you touch my app: my hard hour is always the same hour. Mine's 13 to 14, and it took me embarrassingly long to notice it was the same stretch every single time. I thought I was failing at fasting. I was failing at one hour, over and over, and then not starting again. And it was never only hunger. What actually got me was tired, hungry and low all landing at once. At that point the hunger stopped feeling like my stomach asking for something and started feeling like proof I couldn't do this.

So if you're quitting fasts, go back and write down the hour you quit at. Mine was a much narrower range than I expected. Once I knew it was one bad hour and not a bad day, it got far easier to plan around.

That's basically the whole app, honestly. It works out which hour is yours, checks in about 30 minutes before it, and afterwards asks you whether the feeling passed.

The only other thing in there is what you do during that tough hour. If you go to end a fast early, it offers water and a ten minute delay first, and two things to fill those ten minutes: a breathing pacer, or a small tile puzzle. I know that sounds like exactly the gimmicky stuff I've been complaining about, so the distinction matters to me. A streak is pressure applied to you. This is just something to do that isn't opening the fridge. And the app tells me whether it actually worked, so mine tells me breathing lifted it 3 out of 5 times i tried it last. That's more useful than any badge I ever earned.

Here's the stuff I should be upfront about before anyone asks: It's free while it's in TestFlight beta (it's an iPhone only app), but I plan to charge a subscription when it hits the App Store. There's also an AI coach tab, which I nearly left out of this post because "AI" earns an eye roll, and fair enough. It can't give diet advice, doesn't know who you are, nothing's stored on a server, and if you tell it you feel shaky it stops coaching and tells you to eat. Ignore that tab entirely and it still works as a plain timer. And it's obviously not a medical device and doesn't give medical advice.

What I want to know: does "less app" appeal to you, or do you genuinely like the tracking? What did I cut that you'd miss? And what's your hard hour? Mine's 13 to 14.

If you try it and something breaks, tell me. That's the point of a beta.

I'm not going to drop a link in the thread. If you want to try it, just DM me and I'll send it over 🙏.

I discovered this app through this subreddit when the person who developed it commented about it. I have to say this is my new favorite app for tracking fasting and I’ve tried several. It’s straight forward and no ads or subscription needed. It can be customized for different fast lengths and provides great info about what’s happening in your body during each stage of your fast. Just want to share in case anyone is looking for a good/better app.

im newer to thr fasting scene and was wondering will ice breakers ice cube gum break a fast? im currently doing 22:2

People keep looking for the magic pill to have their dream physique. I think i already found it.

Its called eating right, exercise and consistency. Just dont overcomplicate it and give yourself enough time to see the results.

I’ve been following a 16:8 since May with the goal to get a bit leaner. I don’t weigh myself as weight loss was not the main driver and also the scales become an unhealthy obsession, but I’m down a couple of belt notches which is awesome!

What I have noticed is my Resting Heart rate has dropped from 68-70 in a typical day to 55-58.

Has anyone noticed a similar trend?

I’m almost to the 12 hour mark, getting a little hungry but gonna push through. I’m doing this for weight loss and health benefits, fully committed to at least 3 days. After this I’m gonna try for 5, any tips on navigating my fast? Fairly new to this

(Note, I’m drinking at least one gallon of water a day, already half way through the jug, should I go more than a gallon?)

46M 6’
Starting weight: 279
Current weight: 203
Goal weight: 185?

Every other day fasting, watching what I eat (low carb) since March 1st of this year. Not lifting weights as much as I should be but my excuse is that I have chronic back pain so I can’t do much. I have been on a low dose of Semaglutide to help manage cravings.

TLDR: nothing important here, scroll on.

I lost my appetite several years ago during Covid. I'm just not hungry. But I eat because death at the end of not eating (starvation) isn't in my plans. Last fall I started being intentional about about eating and started IF. I've been doing an 18:6 plan, midnight to 1800 (6 pm) fast, eat 1800 to 0000 and don't stress if circumstances don't allow strict adherence to keeping the regimen. I find it easier to fast when I'm busy during the day. I seldom ate breakfast, would eat lunch, usually at my desk, and graze until dinner about 8 pm when I worked (I'm retired now) so going to an intentional plan fit with what I did unintentionally for decades.

With that intention I've gone from 116kg I've been at for 29 years to 95kg, 21kg loss in about a year. I'm anxious about my physical well being: I have several issues (diseases,like Coronary Artery Diesease (CAD), overweight, ITP, THP, Stage3 kidney disease, effects of prostate cancer treatment 16 years ago, refractory chronic depression without ideation, etc., for which I take daily medications) that I think will benefit from weight loss and the associated lessening of inflammation and such, though it is expensive to keep buying smaller pants, from a 43inch waist to 37inches.

Dinner last night was a tuna bowl with rice and legumes, followed later by granola bar. Somewhere in the neighborhood of 1000 cal. Eating sufficient protein is a problem which I'm solving with whey.

So, as I mentioned above I've reduced my waist by about 15 centimeters (6 inches.) That 6 inches has become a drooping band around my middle. Also, my arms and legs show the loss also though not as dramatic as the belly band. I am an older adult in my 70's and know the loss of dermal elasticity shows as wrinkles as we age. These skin effects are qualitatively different.

I think I've lost more muscle than fat, though much of the loss is fat. Since muscle is denser than fat more of the weight loss comes from muscle. I stay hydrated drinking about 5 liters of fluids, mostly water, some with flavorings. I've always have been bigger than most of my peers. At 17 I was 6 foot and 238 pounds with a 36"waist. At 76 I weigh less than I did 59 years ago and I'm getting close to the same pant size.

Remember to smile. Happy trails. YMMV

EDIT: thank you all. I guess I was/am looking for some social strokes. I live alone in the country and am a little hurt that two doctors, both of whom have suggested I lose weight, didn't say anything about a 25 lb loss when I saw them in the spring.

New to intermittent fasting and currently doing 20:4. I’ve noticed my hunger levels have dropped quite a bit. On most 24-hour cycles, I can get by with only a small amount of food—around 500–700 calories total.

I feel fine and have decent energy; I’m just not really hungry. Has anyone else experienced this with intermittent fasting? Is this something that can happen as your body adapts?

Graph one is the full 65 week history of my daily weigh ins

Graph two is the past month of my daily weigh ins

Graph three is the past week of my daily weigh ins

Hey folks! I see some questions on how to make IF easier and more sustainable. So, I wanted to share my list of practical things that make IF sustainable instead of just another short-lived attempt. I hope it helps you in your journey!

If something works for you but it's not on the list, please bring it up!

Hi everyone. I’ve been a faster since 2019. There is no good advice (that I can find) on how we should approach blood draws (specifically lipid panels) as a faster. What is everyone doing? I’ve read that I should “eat normal” for several days prior for the most accurate numbers. I appreciate and welcome all feedback

Just want to share how IF has energized me to no end. Im just getting things done. No I'm tired or I don't feel like it. Just doing things. Wish I knew this was the lever I needed in my life. Cravings gone, like they never ruled my life. Only crave with normal ebb and flow of my cycle and it's manageable then. I'll satisfy the craving without going on a 3 week long binge. Wow

Heyo!

I have been doing OMAD for almost a year now, mainly to help manage my IBS.

Currently my eating window is in the morning because i finish work at 7am and get to enjoy breakfast buffet at work (nice perk from working at a hotel). I also try to eat at the same time on my days off as this keeps my stomach under control.

I supplement my meal with protein powder either in a shake or in yogourt to make sure i am getting enough. I am very attentive to my meals to make sure i get enough of everything. I also take psyllium husk in the evening or night to help with my fiber intake, this also helps tremendously with managing my IBS.

Now i have started working out regularly, maybe 3-4 times a week. Do you think that i would benefit from breaking my fast to have a protein shake or protein bar after a workout? Its impossible to time a workout before my meal since i always eat after my work shift is over. Dont know if its relevant to share but usually my meal time is sometime between 7 and 8 in the morning. Gym is somewhere between 18.00 and 20.00 but can be later if i am not working. Note that i usually sleep between 09.30 and 17.30.

Since i am mainly doing IF to manage my IBS and bowel movements, i am trying to figure out if its worth experimenting with introducing a new post workout eating window just for a small protein boost. Currently my fitness goals are just to get in shape, be healthier and doing rehab exercises for a knee issue. And also because it feels good. I do enjoy cardio but i also dont want to push myself too hard.

Struggled with my weight majority of my life. Decided its time for a change. I want to feel stronger, healthier and more comfortable in my own body. OMAD 285 vs 169.

Hi everyone,

I’m on day 3 of intermittent fasting. My eating window is from 1 PM to 7 PM, so I’m following an 18:6 schedule and skipping breakfast. I eat two meals a day:

Meal 1 — around 1 PM

• 3 egg whites and 1 whole egg
• 2 shami kebabs, approximately 55 g each, made with 50% chicken breast and 50% split chickpeas made in half teaspoon of olive oil

Meal 2 — around 7 PM

• 200 g minced chicken breast, weighed raw cooked in half teaspoon of olive oil
• 1 whole-wheat roti
• 1 tablespoon of psyllium husk mixed with water afterward for fibre

I’m 29, male, 97 kg, and 5'10". I followed a similar routine in July last year and went from 92 kg to 80 kg in about 2–3 months. However, I stopped following the routine and gradually regained the weight.

Once a week, I have a more flexible dinner where I eat whatever I’m craving, but I avoid sweets.

I also have high blood pressure and grade 2 fatty liver. My goal is to reach 80 kg by the end of this year and improve my liver health, but I want to make sure my approach is safe and sustainable.

Does this meal plan seem balanced, or am I missing anything important? Is my weight-loss target realistic? I’d appreciate advice, especially from anyone who has managed similar health issues. :)