April, a time to Spring into Health – People still ask me….a blog by Dr. Peter Holst

Even though it has been almost a year that I dropped 90 pounds of unwanted fat, people still ask me…

How did you do it?
How did you lose 90 pounds in six months?

While I’ve often discussed various strategies and offered them through my work in the office, I’ve never outlined the exact program used that allowed me to go from 296 to 206.  So here it is:

  1. First and foremost is mindset.
    Initially, I had it firmly in my mind that I no longer enjoyed being fat.  In fact, I hated it.  I hated that a single set of stairs winded me.  I hated that I couldn’t get up and down off the floor.  I hated the way my profile looked.  I hated that I was flirting with a 50 inch waist…. Did I mention that I hated being fat?  That’s what got me started.  The mindset I used to help in my conversion over to full-keto was that I fully believed that sugar kills, period.  I still believe that.
  2. True Cellular Detox program.
    This is a 3-month nutritional program works on a cellular level to pull toxins out.  It has been shown that toxins cause us to retain fat.  It worked for me to help kick-start my plan.
  3. Begin changing eating habits.
    My meal plan needed work. This was a gradual progression that began with me not going out for dinner nearly every night.  As my body began to heal with the detox program and my initial change of not going out to eat all the time, the conversion to the keto diet became easy.
  4. Embrace the Keto lifestyle
    About a month after making my first dietary change I stepped into the keto lifestyle. This was when at every meal my goal was to dramatically increase my fat consumption, while seriously reducing or eliminating all carbs. I began implementing the My Fitness Pal app to track my food intake; 70% Fat, 20% Protein and 5% Carbs.  A standard go-to meal for me became a large salad drenched with olive oil (3+ tablespoons!) and a splash of balsamic vinegar, with a small piece of chicken, fish or beef.
  5. Fasting
    Another month in and I was ready for the next progression in my body transformation; fasting. At first it was only 14-16 hours a day, which is remarkably easy once your body is used to being in fat-burning mode from the keto diet.  It was also made easier, since 7-8 hours of the fast was during sleep.  This kind of fasting is known as Intermittent Daily Fasting (IDF) and the idea is to string 3-5 of these days together in a week.  I started with one, then I added another, and another.  Before long… maybe about 3 weeks, it was normal for me to have 5 days of IDF each week.  The next step was a full 24 hour fast.  This is where your body is in a full-on keto fat burning mode.

Important side note:  The other great thing about fasting is the whole-body anti-inflammatory response.  This will eliminate or drastically reduce your stiff and achy muscles and joints.  Fasting will also reduces PKA enzyme, while increasing Human Growth Hormone  (HGH); both have strong anti-aging effects. 

  1. Burst Exercise
    About another month later, I added Burst Exercise to the plan. Burst exercise has been proven to be 3x more effective than cardio for fat burning.  For this type of exercise, you work out for 30-60 seconds at an intensity that makes it difficult to carry on a conversation.  Then you rest for 3-4 minutes and then repeat 3 or more times.

That is my story.  For guidance and/or additional information about the plan used to help me drop 90 pounds, you can head to the blog page of our website, we’ve got blogs on many of these elements and or will have them up on the site soon.  If you are wondering if you can do it too… give us a call.  We can help and we would love to hear you say that we changed your life!