Fasting That Works

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Woodstock, GA
Fasting That Works

Dr. John D’Ambrosio, DC with 32 years of experience. Author of “Fasting That Works.” I lost 20 lbs in 2 months and kept all my muscle & strength.

I teach you how to lose fat (not muscle) through fasting. Free cheat sheet: linktr.ee/JohnDAmbrosio

01/29/2026

Hour 30 of my fast I walked a mile to Kroger and walked every single aisle including bakery rotisserie chickens candy and ice cream smelling everything. First time I tried this I regretted it immediately with fresh bread and roasted chicken smell and I wanted to cave. But I modified what I drank beforehand with a pinch of salt and electrolytes in my water. Second time no problem and it became part of my routine twice a week for two months. Fasting isn’t about avoiding temptation it’s about preparation with electrolytes.

01/28/2026

Your metabolism isn’t broken you just keep spiking insulin. Every time you eat insulin goes up and when insulin is up fat burning is off. You’re eating six small meals a day because someone told you it speeds up metabolism but every meal spikes insulin so you’re never burning fat. You think you’re doing everything right eating less and moving more but your insulin stays elevated all day. Fasting changes this because when you stop eating insulin drops and fat burning turns on. Control your insulin not your metabolism.

01/27/2026

You’ve been fasting for 16 hours and everything worked. Then you break your fast with high-glycemic carbs like cereal toast juice or oatmeal. Your insulin spikes hard your blood sugar crashes an hour later and you’re starving again with intense cravings. Now your eating window works against you instead of with you. The first meal sets the tone for the next 8 hours but 90% of people get it wrong. There are two other critical mistakes that make fasting miserable in the first week and all three are completely avoidable.

01/26/2026

Being overweight isn’t just about how you look. Every pound of excess fat you carry is actively inflaming your body disrupting your hormones and aging you faster. Visceral fat releases inflammatory compounds that increase your risk of heart disease diabetes and cancer. When you fast your body switches from burning sugar to burning fat for fuel. This isn’t just weight loss it’s reducing inflammation improving insulin sensitivity and giving your body a chance to heal. You don’t need complicated meal plans or expensive programs. You need to give your body extended breaks from eating so it can burn fat and repair itself.

01/25/2026

You do not need cardio to lose fat. Fat loss happens through fasting and diet not running on a treadmill. Cardio does not preserve muscle and muscle is what keeps your metabolism high. Resistance training twice a week train to failure full body builds and maintains muscle which keeps your metabolism up so you burn more calories even at rest. Combine that with fasting and you lose fat while staying strong. Cardio is optional muscle is not.

01/24/2026

Your metabolism is not broken you just trained it to expect food every two hours. When you eat constantly your body never learns to burn fat it just waits for the next meal. Stop eating every few hours and compress your meals into a six to eight hour window. Your body will adapt and learn to burn fat for fuel and your metabolism will work the way it is supposed to. You did not break it you just need to retrain it.

01/23/2026

Most people eat protein wrong and it costs them muscle and fat loss. They eat carbs first like bread pasta or rice then add protein as a side. That spikes blood sugar triggers insulin and your body stores fat instead of burning it. Eat protein first every single meal. Steak chicken eggs fish. Then add vegetables then add carbs if you want them. When you eat protein first blood sugar stays stable insulin stays low and you stay in fat burning mode. Plus protein keeps you full longer so you eat less overall. Protein first every meal no exceptions.

01/22/2026

You are fasting sixteen hours every day breaking your fast at noon closing your window at eight but the next morning you feel terrible hungry irritable struggling to get to noon. Here is what is happening. You are breaking your fast with sugar or high carb foods like cereal fruit smoothies bread or granola. Those foods spike your blood sugar then it crashes and your body craves more sugar the next day. That makes your next fast harder. Break your fast with protein like eggs meat or Greek yogurt. Protein stabilizes blood sugar keeps you satisfied longer and makes the next fasting window easier. What you eat during your window determines how easy the next fast feels.

01/21/2026

I eat twice a day and I built muscle after age 50. Most people think that is impossible. I eat within an eight hour window usually 12pm to 8pm two meals high protein real food. Outside that window water black coffee nothing with calories. I train full body twice a week train to failure. Fasting is already muscle sparing because growth hormone increases during the fasting window but if you eat enough protein when you do eat and train with intensity you build muscle while burning fat. Muscle is metabolically active burns more calories at rest and muscle is the tissue of longevity. Two meals a day protein first lift twice a week.

01/20/2026

I have been featured on four fasting podcasts and every host is shocked when I tell them I lift weights while fasting to build muscle not just maintain it. Most people treat fasting like it is just about fat loss get smaller weigh less fit into old jeans. That is not my goal. I want to build muscle because muscle is metabolically active and muscle is the tissue of longevity. Fasting is already muscle sparing because growth hormone increases during fasting but if you add resistance training you build muscle while burning fat. I train full body twice a week train to failure and eat enough protein in my eating window. Fasting is not just about getting smaller it is about getting healthier and stronger.

01/18/2026

32 years as a chiropractor
Same pattern kept showing up
People lose weight
Gain it back
Lose it
Gain it back
Not because they are lazy
Because the system is not sustainable
Fasting is the first tool people can repeat for years
Now getting messages like
Down 20 pounds
Cholesterol dropped 50 points
It finally makes sense Link in bio

01/17/2026

Your body can burn sugar or fat
But it prefers sugar
Faster
Easier
More efficient
When you eat and snack all day
Insulin stays up
Fat burning never starts
Fasting for 12 to 16 hours forces the switch
Insulin drops
Your body burns fat because it has no choice
That is metabolic flexibility
Link in bio

Address

Woodstock, GA

Website

https://linktr.ee/JohnDAmbrosio

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