I gained 35+ lbs with intermittent fasting

LF #160: 7 high protein picks at Chick-fil-A, sautéed apples with pecan crumble, D- score on U.S. children's health

October 10, 2025

It’s been a fun week.

My wife and I started a local homeschool soccer league this fall.

Watching our kids run around playing soccer… Priceless.

It’s one of the best parts of our week.

And speaking of weekly rhythms…

Here’s today’s newsletter.

🔎 This week’s topics

  • I gained 35+ lbs with intermittent fasting

  • 7 high protein picks from Chick-fil-A

  • Sautéed apples with pecan crumble

  • D- score on U.S. children’s health

I gained 35+ lbs with intermittent fasting

In 2019, my oldest daughter was about to turn 1.

I wanted to be a strong dad.

But I was a skinny 165. My goal was a muscular 175-180.

I followed an exercise program I found online.

It had me do 5x/week in the gym, plus intermittent fasting.

I got to 180.

But I developed terrible eating habits.

I kept gaining weight.

12 months later, I was 200+ lbs. But was more flab than muscle.

Oops.

It took me 2 years to lose that extra 20+ lbs.

Here are 3 mistakes I made with intermittent fasting.

1) I justified overeating

I fasted for 12-16 hours/day.

So when it was eating time, I trained myself to treat each meal like a splurge.

But I did not have self-control.

This developed overeating habits that took years to break.

2) I did not track my food

I stubbornly refused to track my eating.

I thought I was “too experienced” with fitness to do it.

I stumbled right over my pride.

3) I hated skipping breakfast

I love breakfast. It’s my favorite meal.

But I skipped it because some program online said so.

I ignored my preferences and habits.

Now I hardly ever skip breakfast.

So… will intermittent fasting work for you?

It depends.

For me, I’ve found more freedom with flexible nutrition than I did with intermittent fasting.

But your goals, preferences, and habits might be different.

Just because it didn’t work for me, doesn’t mean it can’t work for you.

🔎 Finds

#2 is my go-to order at Chick-fil-A.

It’s a protein cheat code for fast food.

This healthy dessert looks amazing.

Once the weather finally cools down in TX…

I’m gonna try this.

~200 calories/serving.

The PAA puts together an annual score on U.S. health for children.

The 2024 score?

D-

The rationale for the low score?

Less than 28% of U.S. children aged 6-17 participate in 60 minutes of physical activity each day.

Ready to take control of your health?

Drop 10-15+ lbs in 40 days and start feeling energized again.

I cannot guarantee that you’ll have perfect motivation.

Or that your transformation will make you unrecognizable.

But you will make tons of progress.

And… if you don’t lose 10+ pounds, you get your money back.

I’ll see you next week.

Be strong,

Don

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The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.

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