This is just my rough working plan. **Phase 1** is the approach that worked for me despite how serious my health conditions were at Start. Was thinking to keep doing this for the long term, but re-evaluating if there's more I can do to accelerate Fat Burn. **Phase 2** is more of an experiment, a sketch of what _might_ help me keep moving toward a very low body‑fat goal. In the current state, I've already controlled or eliminated a lot of my chronic health conditions, but only Fatty Liver remains. Thinking long-term (as in before I hit 40 years old, I think I can push to get my body into a more fit and athletic state while being fat adapted.) People have been asking more serious questions about long-term approach even though my Phase 1 was basically a short-term method. So Phase 2 is not going to reintroduce carbs, but attempt movement and exercise in a fat adapted state. It’s not a guarantee I'll be successful, just a way to organize my thoughts. ## Body Metric Context |Metrics|Start **03/14/25**|Current **9/19/25**|Phase 2 Goal **(40YR)**| |---|---|---|---| |**Body Fat**|44.5%|27%|6%| |**Visceral Fat**|20|12|≤10| |**Weight**|245 lb|186 lb|N/A| |**A1C**|10.7%|5.0|Maintain ≤5.0| Phase 1 was all about reducing, eliminating, or getting control of my chronic illnesses. It’s the part I know actually works because I’ve lived it. Thanks to the fasting and strict low‑carb approach, my diabetes is now in remission, my A1C is down to 5.0 from a high of 10.7, and every chronic issue except fatty liver has improved. I’m still on blood pressure and cholesterol medications, but I’m hopeful the blood pressure meds can be dropped soon. Phase 2 is simply an experimental next step to see if I can keep lowering body fat while protecting the progress I’ve made. | **Condition** | **Start 03/14** | **Current Status 9/19** | | ------------------- | ----------------------- | ------------------------------------------ | | Type 2 Diabetes | A1C 10.7%, uncontrolled | A1C 5.0, in remission | | Fatty Liver (F2) | FibroScan 8.6 kPa | Still present (monitoring) | | High Blood Pressure | On medication | Controlled, medication ongoing (may taper) | | High Cholesterol | On medication | Controlled, medication ongoing | | Sleep Apnea | CPAP dependent | No longer using CPAP | --- ## So Phase 1? ### Reset metabolism & lose fat, mainly VF via IF 20:4 and Keto-ish Nutrition This was a foundational phase to get my body adjusted to fasting, eating no carb/no sugar and tracking chronic illness and seeing any reversal or elimination.  ### Core Practices | Category | Details | | --------------- | ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | | **Fasting** | Maintain a 20:4 daily fasting rhythm. Eat 4PM to 8PM Sustain insulin sensitivity and drive fat loss. | | **Nutrition** | High protein meals, moderate fat. Zero carb/sugar intake with occasional berries, hazelnuts, Lily’s chocolate chips, and allulose in coffee. | | **Movement** | Primarily walking as the main daily activity. Avoided high‑intensity or carb‑dependent workouts until recovery supports it. | | **Tracking** | A1C: 5.0 (strong remission range); Dexcom Average: ~120 mg/dL (post‑Jardiance); Weight: ~186 lb (down from ~240+). Shirt size: XXL to M. Waist: Size 48 to 44. | | **Medications** | Reduce Medication regimen. Was taking 10 medications to control diabetes, high blood pressure and cholesterol. Now only taking 4 medications mainly for cholesterol (family history of heart attack) and blood pressure. Blood pressure meds expected to taper off with more weight loss from cardiologist. | | **Mindset** | Permanent shift away from ultra‑processed “garbage” foods; focus on long‑term glucose stability over short‑term dieting. Making sure all practices were doable and affordable. | ### Medical Context - **Metabolic Reset:** Improve insulin sensitivity, accelerate visceral fat loss, stabilize glucose. - **Systemic Recovery:** Support liver health and fibrosis regression (prior FibroScan 8.6 kPa, F2). --- ## Then What's Phase 2? ### OMAD / Keto–Carnivore (27% BF → 6% BF) This is a flexible, experimental roadmap to see if I can push from 27% body fat to about 6% over the next year while staying fully fat‑adapted. I’m keeping carbs out and leaning on different low‑carb styles (OMAD, strict keto, or carnivore phases) depending on how my body responds. The idea is to keep my metabolism in fat‑burning mode while slowly reintroducing structured exercise once I feel strong enough. I don’t know if it will work, but this gives me a clear starting structure to test. | **Focus Area** | Rough Plan before I reach 40. (2 years, but see if I can accomplish in 1 year) | | --------------------------- | --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- | | **Nutrition Methods** | Rotate between OMAD, strict keto, and carnivore phases to stay fat adapted. Protein remains the anchor (around 110–135 g/day). Fats fill the rest of calories. No intentional carbs. | | **Fasting Window** | Daily OMAD (20–24 hr fast) as the base. Optional extended fasts (36–48 hr) if energy and labs stay strong. Sustenance is LMNT and Sugar-Free Liquid-IV during fast. Avoid allulose with coffee during fast and enjoy during eating window. | | **Exercise Reintroduction** | Start with daily walking (7–10k steps). Add progressive compound-focused bodyweight or free‑weight training once energy is stable, with emphasis on legs, arms, and chest. May include jogging or light running in a fat‑adapted state along with optional gym work as recovery allows. | | **Weekly Structure** | 5–6 active days, 1 rest day. Flex between OMAD and 20:4 depending on hunger and training needs. | | **Monitoring** | Track weight, body fat, waist, A1C, blood pressure, sleep quality, and energy. Adjust calories ±100–200 based on weekly trends. | | **Medications** | Goal is to only be on cholesterol meds (preventative). Which means 2 medications. | | **Safety Checks** | Watch for signs of fatigue, hormone issues, or stalled recovery. Slow the deficit or add a maintenance week if sleep, mood, or labs worsen. | > NOTE: This is a working outline, not a guarantee. The goal is to stay flexible, listen to my body, and protect the health wins from Phase 1 while seeing if I can reach an athletic body‑fat range.