Actionable Insights for Lifelong Metabolic Wellness

Tom’s November Update

Ozempic: It’s the drug everyone can’t stop talking about. And since Zero is already delivering on the promise drugs like Ozempic are making — helping millions of people lose weight and gain health — I wanted to share my take. If you haven’t yet heard of Ozempic, otherwise known as a “GLP-1 receptor agonist,” here’s the…

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Everything You’ve Ever Wanted to Know About Fat Burning

Your body wants to burn fat. When you’re regularly burning fat for energy, your body reacts in all sorts of ways that help you avoid metabolic disease, like maintaining a healthy weight, controlling glucose, and reducing inflammation. However, if you’re like most people, you’re stuck in a never-ending sugar-burning cycle, which — if it hasn’t…

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Fast Breakers 101: What Makes a “Good” Post-Fast Meal?

The focus of intermittent fasting is largely on when you eat, not what you eat — a principle that makes fasting both incredibly simple and extremely effective for weight management, glucose control, and metabolic health. Still, if you want to get the most out of every fast, some meals are better than others when it’s…

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Tom’s October Update

I got sick recently, to the point where I took a day off work purely to sleep. This, of course, put me behind on everything, this email included. What it didn’t do was interrupt my 16:8 fasting habit. I don’t share this to pat myself on the back. It wasn’t a struggle to maintain my…

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The Hunger-Fullness Scale: What It Is and How to Use It

You’ve almost certainly felt it: that gurgling-stomach, headache-y desperation to eat anything in sight. You’ve probably also sat back and groaned “I’m stuffed” after one too many second helpings, too. Those sensations are signals from your body, and the better you can respond to them, the healthier your relationship with food will be. The key is…

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5 Ways to Control Blood Sugar (without Eating Fewer Carbs)

If blood-sugar levels are one way to evaluate metabolic health (and they are), the news at a societal level isn’t good. It’s estimated that roughly half of adults in the United States are either diabetics or pre-diabetic, meaning their blood sugar is too high Luckily, there are many actions you can take to control your…

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Tom’s September Update

On August 27, 2023, I celebrated a somewhat arbitrary but (I think) noteworthy milestone: my 1,000th consecutive day of fasting. Yet even after all those successful fasts, I can still vividly remember when my consecutive-day streak would wind back to 0 and I’d wonder, How the heck do people fast every single day? Now that…

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A weekly digest with the latest science and motivation.