When I get hungry, I say to myself youre not going to die you have fat calories on your body.

Day 1: 217.8 lbs. Day 94: 156.2 lbs. = 61.6 lbs. (27.9 kg) lost in 94 days! "In those 94 days, I've only eaten on 22 of those days, and on those 22 days, only for less than a 4-hour average. That's three months of doing this continuously, consecutive back-to-back-to-back 90 plus hour fasts." 1) Water fast for 4 days (96 hours). Refeed (4-6K calories) in a 4 Hour window. Repeat 22.56 times (100 hours x 22.56 = 94 days) 2) Walk a minimum of 1 hour per day. (10,000 steps per day. 5 miles.) 3) Strength train 3-6 days per week.(in the morning if possible) 4) Get sun. 5) Stay Hydrated. Drink plenty of water. 6) Stay busy. Stay productive. Purpose. 7) Get enough good sleep. (7+ hours a night) 8) Change your environment to a supporting one. Get rid of temptation. 9) Electrolytes. Vitamins. Minerals. (optional) 10) Don’t give up. It will take time. So give it time, and don’t give up!

I find that if I keep carbs low after a refeed it's much easier to deal with the hunger. I had a student that lost significant weight and when I asked him about how he managed it, he said, "I finally discovered that it was okay to feel hungry." Great stuff, thanks for posting.

Chew ice, brush your teeth, walk, clean, get busy with projects, etc. Stay the course! Nice channel, bud!

Things that help me fast: Water Coffee Salt Acknowledging that I'm hungry and that's okay, and thinking of that as hunger eating the fat I'm trying to lose. Stepping on the scale regularly so I can see the results I'm working on.

I’ve tried ADF for a few months and you’ve inspired me to extend my fasting because I’ve always stop around 40 hours. Today I’ve finished my first 90 hour fast! 😊❤ Thank you Jerome! Keep inspiring us.

i found your channel today... i also started years ago...(june2018) fasted 90 days(48-96) and cut 80lbs in 90 days... i put on more lbs than when i started.... you starting again, has inspired me to go again.... just like when i first found Cole... Peace and blessings and more success with your fasting goals and with you YT channel.... you are about to rocket to 100k this year!!

I needed this encouragement! I'm on hour 73 of what I hope turns out to be a 10 day fast. I also got off of fasting for awhile and it's taken me a bit to get adjusted to it again. I'd get what felt like unbearable hungry before 12 hours were over. One thing that has helped is LMNT electrolytes and a Redmond's salt rock. I call it my human salt lick (instead of a horse one) 😂. Anyway, thanks for being you and providing this space, support, and encouragement, Jerome! ❤ Update: I decided to break after 96 hours, couldn't hang, but ate and am starting again for 156 hours. 💪🏽

These videos help me power through. My goals are not as many pounds. I started on 2/1 at 171.3 and my goal is 150. My current weight is 166 and I’m currently fasting today. I’ve been averaging 2lbs per day! I’m hungry as I type but I’ll drink until it subsides. I’m past the point of giving in so my only option is to get through it so I can get to 150! Thank you for sharing your journey! For me I think of how I want to show up in this world and that means me pressing through.

I did ADF and lost 58 pounds between October and March. I strength train and gained a ton of muscle. Totally reshaped my body and life

Started fasting again 2 weeks ago, thanks to you, at 91kg and as of this morning I am 86.1! Feeling great! It's nice to everyone here going on the same journey, keeps me (and hopefully others) motivated! Thanks Jerome! You are doing great and so is everyone else in the comments who are on their fasting journey!

Oh man. Everything you said hit home. Loved this video. I also remind myself that food will always be there, see KZfaq videos of people eating. Just so so happy I found this KZfaq channel!!!

This is exactly what I needed to hear today! Congratulations on your success and thank you for sharing! I am beginning my journey this week as well!

Thanks Jermone i really needed this, did rolling 5 in November but messed up with back to back eat ,since then havent been able to get it back, so this week doing challenge with omad, i dont lose anything with that,so striving to get to rolling 5 again thats where i was losing, its really hard for me to lose weight i have 30 lbs left to lose i lost 150 iver the last 3 years,so i know i can do it, i lost the 150 with hard dieting,but so done with that i want fasting to be my way of eating, not diets, you are so amazing and encouraging, thank u !!!

This is the best video on water fasting . Thank you

I love your honesty. This is inspiring me to take the plunge and get back to fasting.

Love your fasting tips! Thank you for these!

Hey man, thank you for sharing your journey. I just finished my first 72 hour fast after watching your videos. I have not felt this good in the last like 8 years. I had so many misconceptions that I never knew to look into until finding your content. My mom and my sister and their co-workers have all started too after seeing my energy and weight change so fast. You are changing lives even through the ripple effect, thank you so much! ❤

Just found your channel, and Im binging all your videos. Thanks for sharing you are a motivation 💪🏻💪🏻

Thank you for really pointing out the pros and cons etc. Very good point!

Dude you're doing such a good job. Proud of you man.

Good tips and all in a calm fasting friendly voice. It might be cliché but fasting and calmness go hand in hand.

Said it before but glad you’re back. On Day 3 and It’s always feels like a relief somehow seeing a new vid drop.

It's so good to see you back making videos. I've waiting so long to see you back. Very inspiring 💯

💪🏾 💪🏾 We’ve missed you! Glad to see you back. 🙏

Thank you mate, your video uplifted my spirit. I'm currently 168 hrs into fasting and planning ahead. You gave me good tips!

For the last month I have not been having dinner and I only drink water. After my 3PM meal I don't eat anything until my breakfast next morning. I've lost 14 pounds and still going. Not to mention I'm starting to feel better physically and mentally.

Thanks Jerome 🙏🏻. I haven’t started yet but I was wondering how you managed the hunger so thanks for sharing with us. I’m 3 weeks in with just eating watermelon 🍉, 1 week to go & now planning how to move forward with the health, happiness & relationship to food. You’ve really inspired me 🙏🏻🍉🙏🏻

So inspirational. Thank you, Jerome. 😊

Great Great video. I appreciate him getting straight to the point and having an honest and straightforward approach, and it's in no way discouraging. Thank you 🙏

My gosh! Incredible transformation. You’re totally motivating me to JUST DO IT! Thanks for this

Nice job man. Thanks for this context!

Day 5 completed 24 hours interminent water fast...hunger pangs are no more lost more than 6kgs .. Now onto day 6 .. Dont give up anyone who is reading this

Hey Jerome another great video 😊 Appreciate you buddy

You gave me a motivation to start my fast tmrw, thank you👊🏾

you are the Reality. Thank you for your videos. Your personal experience is so much more true than any weight lose expert. You are THE REAL GUY. Thank you. Now I am 86kg, hope to lost 10kg-15kg. Just started fasting. Early Congrats you reaching your goals. God bless you and your family. Great man.

I've got 100 lbs to lose. I've been fasting OMAD in the last few weeks. I plan on extending this soon... I have also been walking 1 mile a day, which is so much MORE than I've moved in years. I have to UP the exercise and UP the length of fasts, but I'm making it happen! Baby steps!

I once lost 57 pounds, by doing two 48s and one 24 fast weekly. Work out 6 days a week. Got into a relationship sand lost focus and put back on the weight. YT algorithm found you for me and I will ne starting another fasting lifestyle journey. I have subscribed and keep on inspiring

In case this helps someone; worked myself up from 12/14 hrs, to 21 hrs starting Jan 27th. It's been informative :) -Never thought [based on past behavior] that I could ever make more than 14 hrs without following up with a binge. Finding this channel 2 wks ago has certainly helped. Then, yestd. morning, after several successful 21h fasts, I broke at 15, bc of .."feelings"😅. Ate everything in sight [think hansel+gretel😆] until I felt better. Fortunately after the emotional haze cleared and better sense took control again, instead of the usual feeling bad about it, I just started again. Currently at 22h and feeling fine but yeah, looking fwd to my eating window this afternoon. Credit to Jerome's inspiration and this supportive community for the push needed to just Start Again. Pleasant rest of the wk to all :)

Good info, thanks for sharing your fasting techniques and thoughts!!! ⚡👊⚡

I soooo NEEDED this video! Thank you this is DIAMOND status type knowledge and encouragement

I’ve been going through stress lately, I need to start this tomorrow. Im tried of being big😭😭

Thank you so much for your videos. I have been doing this now for 5 days and have been keeping to it very well.

Dude, what a GREAT channel name!!!

Thanks for the tips Jerome. I'm on Round 4 and I've had the strongest cravings today.

Wow, my brother. I was just looking for a dry fasting video to refresh my memory on when the ketosis kicks in and saw this. You look like a champion, bro. Great work

You’re a legend, stumbled upon this video and it gave me so much inspiration!

just embarking on a fast for the first time in a year. this video is great encouragement. thank you.

Your channel came up in my feed two days ago, binged a lot of your videos, and I’m about to be on hour 37 of my first 48 hour fast. As someone who also has had a huge appetite and had issues with eating too much, this is something I feel like I can actually do. I’m currently 6’2 and weigh 344 lbs. Always been a bigger guy my whole life. Hoping to get down to 220 lbs or so in the next year. Thanks so much for all the great information and inspiration ❤️

You’re back!!! Oh how I missed you

THIS GUY IS SO POSITIVE AND MOTIVATED. ILL SUBS NOW. 90 DAYS WATER FASTING LETS GO

Hey! I recognize the CTA bus! Loved this video! Thank you from a fellow Chicago faster :)

This is very inspiring.... I tried to fast and the max I could go was almost 2 days.... I will push more starting now! I used to be 70kg now I am 86kg! it really affected my liver and health.

I eat once a day and fast for 48h every week. Never felt better, stronger, sharper ever in my life. I wanna try a long fast. Maybe 14 days. To see how the body adapts

Thanks My take away is being hungry for a little while ain’t gonna kill us 😊. I expect to be hungry and try to plan what to do if I am.

thank you! really great information. i just finished doing eight days and have realized that i can have some food and go right back to it! thank you!

I was attempted to do 3/4 day fast per cycle and 4 hour refeeds. I actually came up with this on my own, it was reassuring to see you doing this method and it actually working. Will now get on this horse, I always struggle with food and I don't have the mental strength to pull away, all those good mindset goals when you do struggle portrayed by you will do wonders for me. So I appreciate giving me a glimpse in your journey.

Holy sh*t 94 days?!?! Kudos man kudos 🎉

You're the man! Thanks. I needed to hear this today. I don't do a 100% fast, but I do 500 calories or less a day for a week or less here and there.

Man, good job. You found your willpower- your best friend in life

This was a very good video. Thank you for sharing your experience, super helpful. We are conditioned to eat far too much food!

Hey! So happy to see you crushing it. Love your channel! I've never been a Mukbang person but when I'm fasting...omg, it helps to watch people eating. It is so strange but it just helps 😂 So im there with you. Another thing I loveee to do maybe after a week or 2 fasted...is cook for other people. And im talking gourmet meals and desserts. And im not, never have I been anywhere near a chef😂😂 Thanks for the inspiration as always!!!

Thank you!!! Needed this.

Very enlightening. Well done and thank you for sharing

Thank you for making this video!

I was fasting every tue and Thursday and you inspired me to just extend it...finished 82 this morning 🎉 going to keep going it was suprising very pleasant...

Every day is new...got cravings...but im pushing through my sugar addiction..watching this video make me white knuckle through...its hard..ready to eat every minst...but I must gain fasting muscle so got no choice...must stay true to my decision. Have a wonderful weekend everyone!!

I just broke my fast started 10pm Tuesday night and had dinner soup + toast tonight at 7.30pm ( Thursday ). I have a birthday lunch this coming Saturday which i will fast untill then. I then plan on the 100 hour fast next week with a 2 hours feeding time which i am timing this to be a lunch at work next Wed. Have also started gym. It will be 100 hours/2 hour feeding/100 hour fast/2 hour feeding so forth. I am fasting to avoid getting diabetes. Family members have diabetes and High blood pressure plus loose some weight. Thank you for the inspiration bruh !

Thanks for the helpful info!I just finished 90 hrs. I broke cuz I got gout of all things ! Never had that before😮Dehydration caused it. So In the past I struggled to get going again. I plan to push through tomorrow and drink lots more water. I’ trust it will get easier

keeping busy also helps when dealing with all types of addiction, it helped me get past my nicotine, coffee, and alcohol addictions

Hello. Glad that I found your channel and congrats! It’s going to be day 14 of prolong fasting tomorrow. Going to do 30 days. Drinking smart water, homemade electrolyte water, black coffee and sugarless green tea. Also taking vitamins… My issue is getting nauseous when I’m out walking. ( not at first though ) I’ve been doing about 3 miles. Im used to walking up to 10+ miles, but can’t do it now. I think I’m not drinking enough water. ( adjusting to drinking more ) I don’t weigh myself, but I’ve dropped 2 dress sizes ( 14 to 10 ) I’m 5’9 and my goal is 140…wish me luck!

i agree with everything you said in this video. would also like to add that when i get hungry i ask myself am i really hungry or bored ? lol. most of the time I'm just bored. staying busy and remembering the why I'm fasting helps a lot. great video!

I SO needed to see this and have followed you , the revelation I can break a fast re feed and start again immediately is a revelation ! I’ve done quiet a few times now in the last year longest 15 days solid then few 7 days BUT even taking electrolytes , potassium vits etc , I get super un functioning to the point of breathing is bad I’m weak/nausea to the point of can’t work or function then break …then feel gutted I’ve FAILED again 😢 you saying your doing it breaking for re feed on day 4 then carrying on (WHY didn’t I think of this 🤷‍♀️) Day four is my nemesis !! I feel really ill by end of days 4 always !! I’m going to do it your way to target and I can do my gym more if I re feed every four days I won’t get the sickness and breathing /weak issues or like you prob even NEED all the electrolytes , Thankyou! X

I just found your channel. I've been fasting for a while now, mostly to heal my gut and Hashimotos Thyroiditis. I've done a 10 day fast - my longest to date but it's becoming hard. After day 3 it's normally a breeze but fatigue is getting to me. But the only time I'm not reacting to something in food is when I'm fasting. It's the only time I feel normal

Good job man !!

Well done Jerome 👏👏

you are a hero man

Do the damn thing!! Great work keep it up

I definitely want to water fast ! I need to . I’m concerned about taking my meds on an empty stomach though . I’ll keep watching

Thank you for sharing!

that was so helpful and real. thank u❤

Thank you for sharing your story and process.

Excellent tips , thank you , these are so many of the very best reminders! I’ve found most of these ideas to be true in my own journey and I love this listing! No diet drinks for me though. I would add that HOT DRINKS help get me thru tough moments, even if it’s just HOT WATER! Especially with a bit of salt. 🤷🏻‍♀️ ⭐️ “Being hungry is your only con?” vs all the pros of fasting… fantastic

J Man! Really enjoyed the "Tips & Tricks" you gave to stay on point with a fast. This reminds me of the preflight checks that pilots perform. It's repetitive but necessary and when we do it we can get a "Reset' and go on to the next victory. Like you say: Wash, rinse, rep...wait...rep...wash...😂

7 years ago I lost 26 kilos through prolonged fasting and light exercise.To keep myself entertained and busy asside from my full time job I started project around my home to declutter and deep clean EVERYTHING.It keeps you ocupied especially if u like cleaning and it does not break the bank plus at the end of it you get a brand new body and a very nice spotless home.I would divide cleaning and decluttering into daily manageable chunks.Also I liked the thought of also burning the extra calories from vacuuming/cleaning windows dishes etc.

Good job, fantastic progress! I'm 14 days into a fast, not quite sure how long I will go but basically no cravings once I made it to day 8. BTW, Your face and beard look good, but I thought the shaved sides looked a bit weird with that hairstyle. Perhaps just the timing of the video.

Damn, kudos to you, friend! The longest I ever went was 40 days and not one second more!

Thank you for your channel

Nice protocol..I Have not heard of that one....makes long fasts easier and more manageable...😊

I thought I was the only one that liked watching people eating when I fast 😂 I've just got back to 48h rolling fast after a few years without doing it and a few months not fasting at all. My first goal is to get to 72h within a month. 🙏 You make me want to get to 90h 😅We'll see...hopefully someday 😄 First 72h...here I come 💪

I like how you found what works for you, really good idea on the sun and taking a shower, I'll use those. Also, Redmond Electrolyte drink may be a better option than diet soda. It's pretty tasty, they have different flavors (and no, I'm not a paid sponsor, I just use it).

You look great, healthy, fit and tan!

Found you recently. I'm in the process of watching all your content. I've only heard you mention loose skin once or twice, you do not seem to want to cover it as a topic. From what I've seen, the people not fasting have a much more pronounced/visible amount of loose skin. Also people that are fasting and reach goal and continue fasting say the loose skin gets less and less over time. When you did so well a few years ago, did you notice this to be true? And could you please talk about the differences in loose skin between the fasting and non-fasting weight loss. Thank you, I do find your videos very helpful and makes me think I might be able to do this. Being obese often feels entrapping to me. Thank you. Eva

Hi, I’m going on day 13 and I’m trying to stay focused. Usually around day 15 on any diet I’m ready to give-up. Do you remember when you started over in November? Did you have doubts if you could get to this day?

Most I drink water but I find wen I feel hungry. I drink herbal teas, lemon water, sugar free electrolytes drink or coffee. Feel like change in taste curbs my hunger. Thank u for wonderful video ❤

youve done well. good job bro

It's not just you Jerome. Depending on your re-feed and sleep schedule, 12 to 48 hours is always when the hunger hits hardest. Good news is if you get past that first spike, it always gets easier.

the metrics are super. Very helpful

This video was a game changer for me!!!

I'm on day 7, planning to fast for March and then start keto again. Feeling pretty good, though definitely fantasizing about food most of the time :)