Video Library
These are the videos I keep coming back to, the ones that helped define my own metabolic journey.
Weekly 36- or 48-hour fasts can feel great for months — until the quiet doubt starts. You are running the protocol, the scale was moving, then a stubborn plateau shows up at the exact same time you start feeling worn down. That combination is the real signal that the fast has gone too far, not the number of hours itself. I know the line because I crossed it. At one point I was running rolling 65-hour cycles with no real breaks. The first month was the best fat loss of the whole journey. Then everything stopped, stress stayed high, and the body went into conservation mode. The fix was not quitting. It was switching back to shorter windows with more frequent recovery. In this video I walk through why a weekly rhythm with recovery stays sustainable for most healthy people, the clear signal that you have overcooked it, and how to handle the refeed so the bounce is mostly water.
Hardest part of a 36-hour fast isn’t the hunger. Most people expect the real challenge to be physical, but once you move beyond a one-meal day, something else tends to get in the way. This video walks through the gentler on-ramp to a 36-hour fast, what feels normal, when it's time to stop, why electrolytes matter going in, and why pushing for a longer fast isn't automatically better. The goal isn't to prove anything or chase a heroic number—it's to find an approach you can handle consistently.
Fasting electrolytes can be confusing. You see the calories, sweeteners, or flavoring in an electrolyte packet and wonder whether taking it will break your fast — or whether skipping electrolytes is the bigger mistake. In this video, I walk through how I think about electrolytes during fasting, why I stopped relying on commercial electrolyte packets, and why magnesium, potassium, and sodium all matter. I also explain the mistake I made when I focused too tightly on the fasting protocol and neglected hydration and electrolytes, what happened when the problem came back months later, and the signs that told me I had missed something. The goal is to keep it simple: understand what you are actually putting into your electrolyte mix, cover the three minerals, and pay attention when your body starts giving you signals that something is off.
Your protein target may be based on the wrong weight. Most tracking apps calculate protein needs from your current weight, which can leave you chasing a target that feels impossible. In this video, we look at how to anchor your protein target to your ideal body weight, use a weekly average instead of obsessing over one day, and make protein-forward eating easier in real life. We’ll also cover protein and fibrous vegetables first, the fear of muscle loss while losing weight, and why the scale may not be the best measure of your progress.
Intermittent fasting or OMAD — which comes first? Alternate-day, rolling, and extended sit on the same list. The question was never which one is best. If you are staring at that list, this is how to pick the starting point that fits you now. I go through why intermittent fasting is the on-ramp almost everyone should start with, why more and harder is not better, when the 36s and 48s actually make sense, and the payoff nobody warns you about.
Stubborn lower belly fat is last to leave — on purpose. If everything else is leaning out and ab work is not touching that last pocket, you are working the fat your body is designed to keep the longest. There are two different fats in your midsection. The hard, hidden visceral fat around your organs is the dangerous one — and your body burns that first. The squishy subcutaneous fat at the surface is last. That is why a stubborn lower belly can stay after the rest of you looks leaner. You cannot spot-reduce it. I walk through why the belly is genuinely last, why crunches never move that layer, and the one measurement that beats the mirror and the scale.
