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Eat one meal a day. Here’s What It Did to My Body and Mind

Mike Rashid

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OMAD (One Meal A Day) changed my training, energy, and focus. In this video I break down exactly how I eat one meal a day, why I started after reading Elijah Muhammad’s How to Eat to Live, and the physiological and philosophical benefits that keep me consistent. If you’re curious about OMAD, intermittent fasting, performance, muscle, fat loss, discipline, and longevity, this is for you.

What you’ll learn

Why I moved to OMAD after studying How to Eat to Live

My simple daily protocol: timing, hydration, macros, training

Physiology 101: hunger hormones, insulin sensitivity, digestion, recovery, sleep

Philosophy: discipline, detachment from cravings, food as fuel, mental clarity

Training on OMAD: strength, conditioning, and what to watch for

Common mistakes and who should avoid OMAD

Stay until the end for my exact meal, supplements I consider, and the top myths I hear about OMAD.

Resources mentioned

Elijah Muhammad — How to Eat to Live

Disclaimer
This is my personal approach and experience. Not medical advice. Talk to your physician before making changes to your diet or training.
Drop your questions below and tell me your experience with OMAD. If this helped, share it with someone who needs structure and results.

Keywords
Mike Rashid, OMAD, one meal a day, intermittent fasting, How to Eat to Live, Elijah Muhammad, fasting for athletes, build muscle on OMAD, fat loss, weight loss, insulin sensitivity, autophagy, growth hormone, gut health, mental clarity, discipline, stoicism, longevity, bodybuilding, boxing, strength training, performance nutrition, clean eating, healthy lifestyle

20 Comments

@individualthought3844 11 months ago

I’m fasted for 23 hours a day. Been a month and a half now. I’m not going back to how I was before. Eating window 4pm to 5pm. Best move I ever made in my life. No bloating. No gerd. Not a foodie so I guess that makes it easier. 2 salmon strips 4 boiled eggs, broccoli through the week. Weekend out to eat steak and broccoli with a tall glass of water with salt. You also save a lot of money. I see ppl with those Starbucks frozen coffee and fast food. Insulin never ceases. I went from 200 to 185 in 5 weeks. I’m better than before. Better, stronger, faster. Mind is sharper. I love my lever gym from power tech. I don’t want to live long. I want to feel better while living.

@BrandenStuart 11 months ago

Want protein in your rice? Use bone broth instead of water to cook the rice

@R53x11 4 months ago

Only started this week, heard a saying don’t let your stomach decide when you eat, that’s your minds job. It’s very very surprisingly easy, impressed thus far.

@elroco4827 8 months ago

Eat once a day, clean eating…you will hardly ever be sick.

@Armando2099-x1t 10 months ago

I've been fasting for 10 years. 16 hours is the minimum for me. My preference is 20 to 22 hours. I do enjoy 23 hours with 1hour to eat, but I find it difficult to eat so much in 1 hour. 2 hour eating window works best for me. I'm 49 now lift 3 times a week and do cardio the other 4 days. Once you master not eating processed foods it is truly freeing. I move like I'm in my 20's still, and date women often. Life's good. Get it brother's.

@georgehughes237 11 months ago

That's right Mike, I'm 67, and I've been doing it for years I feel like I'm in my twenties!

@D.ParksFitness 10 months ago

High protein meals is the key. You have to maintain your muscle mass

@NicheID 10 months ago

“How To Eat To Live” is one of the most slept on diet classic document.

@elroco4827 8 months ago

Keep gut and blood clean, you will always be healthy

@J-Rod73 9 months ago

It's all about gut health and maintaining muscle mass.

@allenadams1862 11 months ago

I workout fasted and have gotten leaner since I started. OMAD helps me sleep much better to.

@kannon3979 10 months ago

Bro, I've been eating omd for the past two years and it worked wonders in my life.

@CourtneyBailey-lg3zy 10 months ago

fasting changed everything for me and i love it

@leonardleonardlove20 10 months ago

Smith Wiggesworth taught me this yrs ago and I am a 62 year old undefeated fighting machine.

@bigbejar 10 months ago

I started 1 meal per day back in July. I'm down about 50lbs since starting. It really works. The first 30 dropped fast and easy. 💪🏿

@jonathanjimmeson 11 months ago

Exactly one year ago i saw a video he put out saying eat once a day. I have been in the army n been a athlete type of guy my early years, i started eating once a day and went from 330lbs to 250 in a yr n never ran or worked out during that time. You literally saved my life mike 🙏🏽.

@THEKING-1980 11 months ago

I have been eating once a day for 4 year's now.
Mind over gut 💪🏽

@Thenoblerjourney 11 months ago

I'm 38 years 5'11 178 pounds body fat 15% I only eat once a day I run 40 miles a week.

@anthonyfrancis1625 9 months ago

I'm committed to change my life. I'm 54yrs 6'0 tall 352lbs. It's been awhile since I've been in shape. I'm starting your programs Mike. I will lose 120lbs. I will keep you updated on my progress. Let's go.