To stay on track over the next six months, I’ve developed a set of “rules” that will guide my journey to improve the following target areas:
- Weight loss
- Blood pressure
- Blood glucose levels
Rule #1
No eating before 12 noon.
Why?
From 4 am to 12 pm, your body is in detox mode, eliminating toxins and repairing itself. Eating during this window disrupts that process.
Rule #2
Eat within an 8-hour window (or less).
Why?
My body follows a natural rhythm:
- 8 hours for eating & digestion (12 pm – 8 pm)
- 8 hours for assimilation (8 pm – 4 am)
- 8 hours for elimination (4 am – 12 pm)
Note: This is obviously an oversimplification of it, but it a handy way to think about it.
Rule #3:
Weigh yourself every morning.
Why?
It’s best to track my progress first thing in the morning, undistracted and undressed.
Rule #4:
If the scale doesn’t budge, then fast.
Why?
Fasting isn’t just about weight loss. It’s one of the most powerful tools for resetting the body. If I don’t lose weight, I’ll fast for a day (or more) until I see results.
Rule #5
Drink water and take electrolytes regularly.
Why?
Hydration and electrolytes are critical, especially on the Carnivore Diet. I take Celtic sea salt and drink filtered water at least three times a day:
- First thing in the morning after taking my measurements.
- With lunch.
- With dinner.
If I feel fatigued, have cramps, or experience brain fog, I increase my water and electrolyte intake.
Rule #6
Take a photo of everything you eat or drink.
Why?
This keeps me accountable and helps track what goes into my body. Photos include metadata (date and time), making it easy to log everything later.
Bonus: I tend to eat less when I photograph my meals—an unexpected but welcome side effect!
Rule #7
If my daily weight loss drops below 1 lb, I add OMAD (One Meal A Day) to my Carnivore Diet for that day.
Why?
Eating for less time gives my body more time to process and eliminate waste, which usually helps me lose more weight.
Rule #8
If my long-term average weight loss drops below 1 lb per day, I switch to NoMAD (No Meals A Day) until it recovers.
Why?
NoMAD (water fasting) is a game-changer for me. It’s not for everyone, but the benefits are undeniable.
Warmly,
Paul
