Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !
Program Overview
Metabolic Disease Reversal is possible and requires focus on five main pillars:
- Reduce Fat Mass
- Increase Muscle Mass
- Improve Insulin Sensitivity
- Optimise Gut Microbiome
- Reduce Chronic Inflammation
Five Levers to make changes are:
- Calorie Deficit
- Resistance Training
- Circadian Meal Timing
- Dietary Optimisation
- Lifestyle Optimisation
Ideal Characteristics of participants are
- Age between 25 & 55
- Diagnosed with Metabolic Dysfunction within the last 15 years
- Body mass index above 25 and / or waist circumference over 35 inches in women & over 40 inches in men.
- Willing to make changes to their diet, exercise, meal timing & supplement routines
- Comfortable with use of technology and Apps
Studies show intermittent fasting-mimicking diets can significantly benefit metabolism. Join my 60-Hour Fasting Mimicking Challenge or try the 5:2 Fasting Mimicking Diet pattern.
Fasting Mimicking Diets Overview
60-Hour Challenge: A calorie-restricted diet practiced for two consecutive days per week, ideal for those familiar with fasting.
5:2 Diet Pattern: Alternate two non-consecutive calorie-restricted days weekly, which can result in greater weight loss and help in diabetes management.
Calorie Goal: 600-900 calories on fasting days. Begin with 900 calories and decrease over time as comfortable.
The 60-Hour Fasting Mimicking Diet Challenge
Who Can Join?
- Ideal for those who can already fast for 18 hours comfortably.
- Not suitable for those with diabetes on medications like insulin, gliclazide, or gliburide. Consult your doctor if unsure.
Getting Started
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Join the Challenge:
Follow my YouTube channel for updates, and interact in the comments section. Connect with the community on the Reddit forum—share your progress and ask questions. -
Check Out Essential Weight Loss Products:
Read my blog on Top Product Categories for Weight Loss, featuring recommended items like:- Liviva Low Calorie Rice/Pasta
- Walden Farms Low-Calorie Dressings
- Gatorade Zero-Calorie Electrolyte Drinks
- Vitasave Plant Protein Powder
- Renpho Body Fat and Food Weighing Scales
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Stock Up on Groceries:
Visit Costco or a supermarket and consider buying:- Low-calorie veggies, berries, and fruits
- High-protein, low-fat options like Greek yogurt and tinned fish
- Pumpkin seeds, chia seeds, and steel-cut oats
- Soya milk, and other low-calorie, single-ingredient foods
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Set Up Calorie Tracking:
Download Cronometer or MyFitnessPal, set your calorie goal, and track your intake. For the 60-hour challenge, follow a schedule like:- Start: Friday 7 PM
- End: Monday 7 AM
- Fasting Windows: Three 12-hour periods (7 PM to 7 AM)
- Feeding Windows: Two 12-hour periods (7 AM to 7 PM) with a calorie target of 600-900.
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Share Your Progress and Stay Connected:
Engage in the challenge by posting questions and updates on YouTube and Reddit.
5:2 Fasting Mimicking Diet Variation
Research shows that the 5:2 fasting diet can lead to greater weight loss and lower blood sugar, often outperforming some diabetes medications. Choose two non-consecutive low-calorie days to maximize your results on non-gym days. On gym days, focus on adequate protein intake and maintain an isocaloric diet.
For faster results or specific needs, consider adding two low-calorie fasting mimicking days per week if:
- You’re facing a weight-loss plateau
- You need faster results for health reasons or special occasions
- You’re targeting a significant weight loss goal
Track Your Progress
Tools for Success:
The phrase “that which gets measured, gets done” applies here—tracking body metrics can improve accountability. For accelerated calorie deficits, use apps like MyFitnessPal or Cronometer to log meals and scan barcodes easily.
Recommended Equipment:
Click on Amazon Links to Purchase
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Smart Scale for Daily Weigh-ins
Track weight, body fat percentage, and BMI for accurate progress monitoring. -
Blood Pressure Monitor
Check your blood pressure weekly to keep tabs on cardiovascular health. -
Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality. -
Food Scale for Nutritional Tracking
Helpful for the 5:2 Diet and 60-Hour Fasting Mimicking Diet Challenges. -
Recommended Apps
Download these apps to sync with your devices and track your goals effectively:
- Cronometer: Features free barcode scanning and detailed nutrient breakdown. https://cronometer.com/
- MyFitnessPal: Free version with tracking and calorie scanning. My Fitness Pal
Click to explore A&D Medical BP Machines on Amazon
Click to explore Fitbit watches & trackers on Amazon
Click to explore Samsung watches & trackers on Amazon
Click to explore Garmin trackers & watches on Amazon
Click to explore Apple Watches and Trackers on Amazon
Food can also be estimated visually using the following visual guide
One Thumb Nail is approx 5 mls / 5 grams / 1 Teaspoon
One Thumb is approx 15mls / 15 grams / 1 Tablespoon
Two Thumbs is approx 30 mls / 30 grams / 2 tablespoons
Cupped Palm is approx 60 mls / 60 grams / 1/4 Cup
Whole palm of hand is approx 75 mls / 75 grams
Half Fist is approx 125 mls / 125 grams / 1/2 Cups
Full Fist is appro 250 mls / 250 grams / Full Cup
BENEFITS
Studies which show benefits of Intermittent Fasting and in particular Fasting Mimicking Diet for metabolic health are discussed in detail on the coaching programme but some citations are provided below
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2820237
https://link.springer.com/article/10.1007/s00125-024-06137-0
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9887629/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9887629/
https://academic.oup.com/jcem/article/108/6/1415/6888005?login=false