Hey there fasting friend, check out how Dr. John D’Ambrosio, a 59 year old author (Fasting that Works) and former chiropractor from Georgia, “cracked” the “IF” code after 15 years of intermittent fasting.
How Dr. John Found Success with Fasting!
You can listen to John’s full podcast episode RIGHT HERE!
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In this post, you’ll learn the unique and super helpful intermittent fasting tips and tricks Dr. John D’Ambrosio shared with me on Episode #59 of the Intermittent Fasting Gems with Jen Podcast.
John shares his tips on intermittent fasting and exercise, favorite fasting schedules, and secret tips from his newly published book, Fasting that Works!
John D’Ambrosio with his beautiful family and sweet dogs.
John’s Top 3 Intermittent Fasting Wins
John has been fasting for about 15 years. In that time, he has experienced many wins with intermittent fasting but his top three are as follows:
- #1 WEIGHT LOSS – John lost 20 pounds of fat in just 2 months time.
- #2 LOWER LIFE INSURANCE RATE DUE TO IMPROVED HEALTH – Although John’s top win was weight loss at first, he feels that improving his overall health is now just as important, if not more important, than the 20 pound weight loss win. Intermittent fasting even helped John improve his health and blood work numbers so drastically that he was able to snag an even lower life insurance rate than what he already had.
- #3 OVERALL HEALTH BENEFITS and AUTOPHAGY – John has always been fairly healthy but intermittent fasting has provided even more health benefits, including the incredible power of autophagy and growing old gracefully.
Preferred Intermittent Fasting Method – 16:8
John has experienced incredible success with the popular 16:8 intermittent fasting method.
When John was losing the 20 pounds he implemented a hybrid intermittent fasting schedule.
During the weight loss period, John consistently followed the 16:8 method for five days a week, and completed two extended or prolonged fasts (around 42 hours) each week, usually on Tuesdays and Thursdays.
Now that John is in maintenance mode, he continues to practice the 16:8 method daily, and often throws in one extended fast a week, usually on Mondays.
John’s Biggest “IF” Challenge
The biggest challenge John has dealt with over the many years of fasting has to do with breaking his fast properly.
For years, John was completing his 16 hours of fasting (without electrolytes) and then breaking his fast with a giant sugar bomb ( 8 pump Venti Mocha) from Starbucks.
Once John added in some electrolytes to help him fast longer and realized that it really does matter how and what you choose to break your fast with daily, losing weight with fasting became a breeze.
John’s Fasting Window Favorites
John enjoys sipping on the following during his fasting window.
- BLACK COFFEE
- WATER with Ultima Orange Flavored Electrolytes
- ZEVIA SODAS (flavored with Stevia) – Personally, John has had no issues with Stevia making him feel hungrier, spiking his insulin, or gaining weight. It’s working for him so I say “GO FOR IT, JOHN!”
The orange flavored electrolytes that work so well for John are the Ultima Replenisher brand. They help John feel satisfied and energized as he easily powers through his fasting window.
You can check them out RIGHT HERE!
Eating Window Favorites
John understands and values the importance of healthy, clean eating and prioritizes nutrient dense foods.
Some of his favorite GO-TOs include:
- GREEK YOGURT (Favorite brand Chobani – 20g protein, low carb)
- PARMESAN and REGGIANO CHEESES
- MEAT and VEGGIES
- HARD BOILED EGGS (John recommends making them in the Instant Pot – perfect every time)
- SOURDOUGH BREAD (John makes his own and recommends checking out Ben Starr’s simple sourdough method that can be found on YouTube)
Thanks to John, my husband checked out Ben’s sourdough videos and has been making some pretty incredible loaves of bread for us to enjoy over the past few weeks. YUM!
My husband, Barry, after perfecting his very first loaf of sourdough bread thanks to John D’Ambrosio and Ben Starr.
Intermittent Fasting Exercise Routine
Exercise has always been an important part of John’s life, however, I was blown away when I learned that John literally spends just 30 minutes a week in the gym and has a better physique now, at 59 years old, than he did in his 30’s and 40’s.
Here are a few of John’s tips related to exercise and intermittent fasting:
- Exercising while fasting is especially important as we age and fight against issues like Sarcopenia, the age-related progressive loss of muscle mass and strength.
- Incorporate resistance training into your exercise routine – John recommends twice a week.
- John recommends reading the book BODY BY SCIENCE by Doug McGuff (A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week)
Final Gem – John D’Ambrosio
Dr. John D’Ambrosio’s best intermittent fasting tip, or shiniest gem is simple but very powerful.
JUST START!
John says (and I definitely agree) intermittent fasting is easier than you think. Once you, JUST START, and get into it you’ll wonder what took you so long!
Be consistent and JUST DON”T GIVE UP!
Hey -thanks so much for stopping by to learn all about how Dr. John D’Ambrosio found success and happiness with intermittent fasting.
Connect with John
If you’re ready to snag John’s book, Fasting that Works, check out his video course, or just chat with John about fasting, you can reach out and find him RIGHT HERE.
John is an “IF” Rockstar and I feel blessed to have had the opportunity to connect and learn all about his amazing intermittent fasting success journey.
Thanks so much, John! We wish you all the best in all of your future fasting endeavors.
Ready to Start Your Own “IF” Journey?
If you’re ready to start your intermittent fasting journey like Dr. John did, check out JEN’S INTERMITTENT FASTING & WEIGHT LOSS 6 WEEK VIDEO COURSE.
Enter the discount code: gems10 at checkout and receive an additional $10 discount.
Have a truly BLESSED and BEAUTIFUL Day!
