Fasting That Works

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United States
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

01/22/2026

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

01/16/2026

Some meal plans promise fat loss without muscle loss
But their studies claim lean mass preservation
Not muscle
Lean mass includes water glycogen and non muscle tissue
You can lose muscle and still look good on paper
The bigger issues
Six meals a day at 1000 calories keeps insulin elevated
1000 calories is not sustainable long term
Processed meal replacements do not teach real world eating skills
Real fat loss is about a pattern you can repeat for years
Higher protein fewer eating occasions real food
Link in bio

01/15/2026

Unpopular truth
Most fitness transformation posts do not inspire people
They quietly make them feel like failures
It is not that progress is bad
It is that highlight reels without struggle create comparison not change
If you genuinely want to help people
show the process
not just the flex
Link in bio for the real method

01/14/2026

If you are not hungry in the morning but eat breakfast anyway because you think you should you are creating a hunger cycle that drives cravings all day. Your body was not asking for food but now your insulin is spiking and your appetite is confused. Try this skip breakfast if you are not hungry and eat your first meal when real hunger shows up. That simple shift can stabilize energy reduce total calorie intake and make fat loss easier without tracking or restriction. This works especially well for busy adults who want weight loss better metabolism and steady energy without constant decision fatigue around food.

01/13/2026

Stop outsourcing your health
Accountability is ownership
Fasting is structure
Not magic
Link in bio

01/12/2026

Night cravings are usually stress not hunger
Do a 60 second hunger reality check
Then break the loop with a non food action
Link in bio

01/11/2026

Your weekdays are solid
Your weekends are not
That tells you something
Your eating approach is too restrictive
Real fat loss is not about willpower
It is about a system that actually works
Check the link in bio for the approach that sticks

01/10/2026

If you need caffeine to get going and still cannot lose weight the problem is not just ‘being tired’
Most people in that spot are eating more often than they realize sleeping worse than they admit and using food as their main energy tool Your body gets constant fuel coming in and almost no true recovery time so it hangs onto fat and leaves you dragging
Tighten up how often you eat protect your sleep a bit and stop using food to prop yourself up all day and you will be surprised how often weight and energy finally start moving in the same direction
Link in bio for my free fat loss cheat sheet my five star reviewed book Fasting That Works and my Fasting That Works Fat Loss Masterclass

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Woodstock, GA

Website

https://linktr.ee/JohnDAmbrosio

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