I’ve done this before. OMAD (One Meal a Day), carnivore, intermittent fasting—when I follow them, I feel unstoppable. When I don’t? Well, let’s just say the holiday carbs won. Again. But here’s the thing: every time I return to these habits, my body thanks me. The weight drops, my joints stop aching, my energy skyrockets, and my brain finally stops feeling like it’s wading through molasses.

So, this isn’t just about weight loss or some New Year’s resolution that’s already collecting dust. It’s about reclaiming my health. For good.

The Foundations: What Are OMAD, Carnivore, and Intermittent Fasting?

What Is OMAD (One Meal a Day)?

OMAD is a form of intermittent fasting where you eat all your daily calories within a single meal, typically within a one-hour window.

Why OMAD?

• Fat Loss & Metabolic Health: Reduces insulin spikes and keeps the body in fat-burning mode.
• Autophagy & Cellular Repair: Extended fasting triggers cellular cleanup and regeneration.
• Mental Clarity & Focus: Digestion takes energy. OMAD shifts that energy to cognitive function.

OMAD can be combined with any diet—keto, paleo, Mediterranean—but pairs exceptionally well with carnivore.

The Carnivore Diet: A Nutritional Reset

The carnivore diet is an all-meat (or mostly meat) diet that eliminates carbs, fiber, and plant-based foods. It focuses on:

• Red Meat (Beef, Lamb, Bison, Venison, Pork)
• Poultry (Chicken, Duck, Turkey)
• Seafood (Fish, Shellfish, Shrimp, Crab, Oysters)
• Eggs & Dairy (Cheese, Butter, Heavy Cream)
• Animal Fats (Tallow, Lard, Duck Fat, Ghee)

Carnivore Variations

1. Strict Carnivore (Lion Diet) – Only meat, salt, and water.
2. Dirty Carnivore – Allows processed meats, seasonings, and sauces.
3. Carnivore + Dairy – Includes cheese, heavy cream, and butter.
4. Animal-Based Diet (Paul Saladino Style) – Meat-heavy but includes honey, fruit, and raw dairy.

Intermittent Fasting: The Science Behind the Timing

Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting. OMAD is an extreme version of IF.

Common IF Schedules

• 16:8 (fast for 16 hours, eat in an 8-hour window)
• 20:4 (fast for 20 hours, eat in a 4-hour window)
• OMAD (23:1 fasting-to-eating ratio)
• Alternate Day Fasting (ADF) (eat every other day)

The Benefits of OMAD, Carnivore, and Intermittent Fasting

1. Weight Loss & Fat Loss

• Naturally reduces calorie intake.
• High-protein diets help with satiety and muscle retention.
• Fasting increases metabolic flexibility, allowing the body to burn stored fat efficiently.

2. Reduced Inflammation & Autoimmune Benefits

• Carnivore reduces joint pain, clearer skin, and less bloating.
• Anecdotal evidence supports benefits for arthritis, eczema, IBS, and even neurological disorders.

3. Mental Clarity & Cognitive Function

• Fasting enhances focus by promoting ketone production.
• Carnivore stabilizes blood sugar, preventing mood swings.

4. Digestive Health & Gut Reset

• Many experience improved digestion without fiber.
• Eliminating plant-based anti-nutrients helps with gut inflammation.

The Plan: Small Steps, Big Changes

1. Daily fasting window: OMAD as the goal, but occasional second meals are okay.
2. Animal-based meals: Ribeyes, eggs, butter, bacon—keeping it nutrient-dense.
3. Movement matters: Walking, gym workouts, kettlebells—it all adds up.
4. Consistency over Perfection: If I slip up, I won’t quit.

Historical Context: The Rise of Carnivore & Fasting

Evolutionary Argument for Carnivore

• Humans evolved as hunters, not gatherers.
• Pre-agriculture diets were predominantly meat-based.

Why Fasting Was Normal

• Early humans didn’t have 24/7 food access.
• Feasting and fasting cycles were biologically normal.

Exhaustive FAQ

OMAD & IF Questions

1. Will I lose muscle on OMAD?
Not if you eat enough protein and resistance train.

2. Can I take supplements while fasting?
Yes, but fat-soluble vitamins (A, D, E, K) should be taken with food.

3. What breaks a fast?
Anything that spikes insulin significantly (calories, artificial sweeteners, protein).

4. Can I build muscle while fasting?
Yes, if protein intake is adequate and resistance training is consistent.

Carnivore-Specific Questions

5. Is fiber necessary for digestion?
No. Many people experience improved digestion without fiber.

6. Can I eat dairy on carnivore?
Depends on tolerance—some thrive on dairy, others don’t.

7. Will carnivore cure diseases?
There are thousands of anecdotal cases, but research is ongoing.

8. Is cholesterol a concern on carnivore?
Most research suggests dietary cholesterol is not a major risk factor for heart disease.

Comprehensive Glossary

Dietary Concepts

• Autophagy – A fasting-induced cellular cleanup process.
• Bioavailability – How efficiently nutrients are absorbed.
• Electrolytes – Essential minerals like sodium, potassium, and magnesium.
• Feasting & Fasting Cycle – Alternating between food abundance and fasting.

OMAD & Fasting

• 16:8 Fasting – Eating in an 8-hour window, fasting for 16 hours.
• 19:5 Diet – A 19-hour fast with a 5-hour eating window.
• Refeed – A strategic meal after an extended fast.

Carnivore Diet Terms

• Dirty Carnivore – Allows processed meats, seasonings, and sauces.
• Lion Diet – Only ruminant meat, salt, and water.
• Nose-to-Tail Eating – Consuming the whole animal for maximum nutrition.

Metabolic Health Terms

• Insulin Sensitivity – The body's ability to regulate blood sugar efficiently.
• Ketosis – Burning fat for fuel instead of carbohydrates.
• Fat Adaptation – Training the body to use fat as its primary fuel source.

Common Concerns & Solutions

• Keto Flu – Temporary fatigue and brain fog when transitioning to low-carb.
• Carnivore Rash – A temporary skin reaction due to histamine intolerance or detox.
• Oxalates – Anti-nutrients in plants that can cause kidney stones.
• Leptin Resistance – A hormonal imbalance affecting hunger signals.
• Ghrelin – The "hunger hormone," regulated through fasting.

Final Thoughts: Longevity Over Quick Fixes

I’ve started over before, and I’ll probably start over again. But each time, I get better at making these changes stick. This time, it’s about creating a lifestyle that works long-term.

One meal, one day at a time. Who’s in?