What if Fasting was the way we all torched off body fat and kept healthy?
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What if Fasting was the way we all torched off body fat and kept healthy?
Connor “with Honor” MacIvor - March 14, 2025** Tags: fasting, [fat loss](/-/Blog/tag/fat loss), [weight loss](/-/Blog/tag/weight loss), [body transformation](/-/Blog/tag/body transformation), [health journey](/-/Blog/tag/health journey), [burn fat](/-/Blog/tag/burn fat), [intermittent fasting](/-/Blog/tag/intermittent fasting), [dry fasting](/-/Blog/tag/dry fasting), [water fasting](/-/Blog/tag/water fasting), [metabolism boost](/-/Blog/tag/metabolism boost), [muscle building](/-/Blog/tag/muscle building), [healthy lifestyle](/-/Blog/tag/healthy lifestyle), [fat burning tips](/-/Blog/tag/fat burning tips) ** 0 Comments | Add Comment
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The Journey from Fat to Fit: Fasting, Hormone Balance, and Transformative Change
Today’s post is an in‐depth exploration of the topics that have shaped my personal transformation from a life weighed down by excess fat and unhealthy habits to one of vitality and purpose. In this comprehensive blog post, I dive into the science behind fasting versus simple caloric restriction, the crucial difference between weight loss and fat loss, and how balancing hormones (especially testosterone) can change your life. Throughout, I include practical tips, research findings, and heartfelt excerpts from my Fat To Fit manuscript. Whether you’re at the beginning of your journey or looking to refine your approach, this post is designed to inspire, educate, and empower you to reclaim your health.
Introduction: Embracing the Journey
Many of us have struggled with weight—confusing weight loss with the loss of fat. Over the years, I discovered that it’s not simply about dropping pounds; it’s about torching fat while preserving precious muscle mass. I learned that the conventional diet advice of cutting calories often backfires. Instead, fasting, in its many forms (water fasting, dry fasting, and even periodic refeeding), offers profound metabolic advantages and, more importantly, a pathway to sustainable transformation.
In today’s digital age, inspiration is available at every click. I’ve gathered a few raw links that capture the essence of today’s content, and together with an srt transcript that marks key moments in my discussion, we can piece together a roadmap for success.
This post is also a tribute to the years I spent struggling with my own body image—from a 65-inch waist and 365 pounds to a leaner, healthier version of myself. As I share my insights, I also share raw, unedited wisdom from my Fat To Fit manuscript. As I always say, “Comfort is dangerous. So, stay uncomfortable.” This is the ethos that fueled my journey.
The Science Behind Fat Loss vs. Weight Loss
It’s crucial to understand that when we talk about weight loss, we often lump together several elements—fat, muscle, water, and even bone density. However, the real enemy in our health battle is fat, not necessarily weight. In a memorable segment of my talk (see the srt transcript timestamps for context), I explain:
“When you go on a caloric restricted diet, your metabolism actually goes down. It’s not just about cutting calories—it’s about preserving muscle mass and burning fat efficiently.”
Studies have shown that while a severe caloric deficit may produce rapid results on the scale, it can be detrimental in the long run. The body, when deprived of adequate nutrition, shifts into a conservation mode—slowing the metabolism and even sacrificing muscle tissue to sustain life. This is why fasting protocols that allow the body to tap into its stored fat (rather than a constant caloric restriction) can be more beneficial.
The benefits of fasting are multi-fold. Not only does it shift your metabolism from burning sugar to burning fat, but it also triggers autophagy—a process by which the body clears out damaged cells and renews itself. This process is crucial for overall health, longevity, and even mental clarity.
In my own words from the Fat To Fit manuscript:
“I torched off my fat by letting my body access its own stored energy. It’s not about starving—it’s about recalibrating your body to become a fat-burning machine.”
In this light, fasting emerges as a powerful tool to not only reduce body fat but also to revitalize overall health. And as we will explore in later sections, how you reintroduce food—your refeed protocol—plays an equally critical role.
Understanding Fasting Protocols and Their Benefits
Fasting is a practice that has been misinterpreted by many. Some equate it to starvation; however, the deliberate act of fasting, when done under proper guidance, offers an array of benefits that go far beyond simple weight loss.
Fasting vs. Caloric Restriction
When you restrict calories for an extended period, your body adapts by lowering your metabolic rate. This adaptation often leads to plateaus in weight loss and can make subsequent dieting even more challenging. On the other hand, fasting temporarily suspends regular eating patterns—giving your body a break from processing food continuously. This pause allows your metabolism to switch gears and focus on burning stored fat.
Consider the following excerpt from my discussion:
“Fasting is not about deprivation; it’s about tapping into the body’s natural energy reserves. When you fast, you’re essentially rebooting your metabolism, allowing it to function more efficiently.”
Here are a few popular fasting approaches:
In my personal journey, I’ve experimented with extended fasts—up to 21 days of a Daniel fast—and learned that while the initial days may seem challenging, the body quickly adapts. Hunger hormones, like ghrelin, recede, and you enter a state of ketosis where fat is the primary fuel source.
As I explain in my manuscript:
“Once you’re in ketosis, the hunger fades and your body begins to use its stored fat for fuel. It’s a profound transformation that goes beyond the physical—it’s mental, emotional, and spiritual.”
Refeed Protocol: Perhaps the most critical aspect of any fasting regimen is the refeed period. Breaking your fast must be done gently and mindfully. A hasty reintroduction of calories, especially from processed foods, can undo all your hard work. I learned this lesson the hard way—after a long fast, I once indulged in a massive pizza and ice cream meal, only to feel the consequences soon after.
Instead, honor your body with a gradual refeed: start with bone broth, progress to eggs or light proteins, and slowly reintroduce more complex carbohydrates and healthy fats.
The key takeaway here is to view fasting not as a punishment, but as an opportunity—a chance to listen to your body and reset its internal equilibrium.
The Role of Hormones: Testosterone and Beyond
One of the most eye-opening revelations in my journey was the impact of hormones on fat loss. As we age, our testosterone levels naturally decline, affecting muscle mass, energy, and overall metabolism. Low testosterone can accelerate fat accumulation while diminishing muscle tissue—the very component we want to preserve.
In my early days, I noticed that despite working out and watching my calorie intake, I wasn’t getting the results I craved. It wasn’t until I addressed my hormone balance—specifically, testosterone—that I saw a dramatic improvement. As noted in my Fat To Fit book:
“Testosterone therapy, when needed and properly monitored, can be a game changer. It’s not for the young, but for those in their later years, it helps maintain muscle and accelerates fat loss.”
Hormonal balance is not only about physical appearance—it affects mood, cognitive function, and even your risk of age-related diseases. With proper medical guidance, hormone therapy can restore energy levels and make your fasting regimen even more effective.
For anyone considering this route, it is imperative to consult with a healthcare provider, get comprehensive blood work, and discuss both the benefits and potential risks. The goal is to achieve a natural balance that supports a healthier, more energetic lifestyle.
My Personal Journey: From 365 Pounds to a New Beginning
I wasn’t always the picture of health. Growing up, I battled a love affair with food—a love that spiraled into a full-blown addiction. My earliest memories are filled with images of oversized bowls of frosted flakes, gallons of whole milk, and the constant struggle to manage a waistline that once measured 65 inches. As I reflect on those days, I remember the despair and the shame, but also the eventual awakening.
In my Fat To Fit manuscript, I recount one of the most candid admissions:
“I did not take weight loss drugs, and I did not have surgery. I starved myself, and at one point, I thought I was going to die. Comfort is dangerous. So, stay uncomfortable. Keep being challenged, and keep moving.”
That statement wasn’t just a motivational quote—it was a lifeline. I recognized that to transform my body, I had to embrace the discomfort of change. I needed to dismantle the autopilot mode that had kept me stuck in a cycle of unhealthy eating and inactivity.
My journey was marked by setbacks and revelations. I remember vividly the moment when I stepped on the scale after a long fast. The number was far lower than I had ever imagined—but more importantly, I felt lighter, not just physically, but emotionally. That was the turning point: realizing that fat loss was not merely about aesthetics, but about reclaiming control over my life.
Over time, I refined my strategies. I learned the importance of mixing fasting protocols with resistance training. I discovered that even moderate exercise—like walking, calf raises, and light weightlifting—was essential to maintain muscle mass. Every workout was a step toward not only losing fat but also regaining a sense of self-worth.
One key lesson from my personal battle with food addiction is that every day is an opportunity to rewrite your story. Even on the days when I felt defeated, I picked myself up, examined my choices, and moved forward. It’s a message I want to share with every reader: the journey is continuous, and every small victory counts.
SRT Timestamp Highlights: Mapping the Transformation
For those who prefer a time-stamped breakdown of the discussion, I’ve organized some key moments from the srt transcript of my video. These timestamps mark significant topics that are woven throughout my narrative:
Each of these sections is interwoven with personal anecdotes, scientific explanations, and heartfelt advice. Feel free to revisit specific timestamps in the video to reinforce the message.
Tapping into Your Inner Strength: Practical Tips and Daily Habits
Transformation isn’t only about diet and exercise—it’s about cultivating habits that empower you every day. Here are some practical tips that I have relied on throughout my journey:
1. Start Your Day with Intention
Before the chaos of daily life takes over, take a few minutes to center yourself. Whether it’s through meditation, journaling, or simply setting a clear intention for the day, this practice grounds you and primes you for success.
2. Embrace Regular Movement
Exercise doesn’t have to be grueling. Simple activities—like a daily walk or a series of resistance exercises—help maintain muscle and support your metabolism. I always remind myself: “Walk. Lift. Move.” Even when the scale isn’t budging, the health benefits accumulate over time.
3. Monitor Your Hunger Signals
Learning to listen to your body is crucial. During a fast, the hunger hormone ghrelin may send strong signals, but these often come in waves. Over time, your body learns to differentiate between true hunger and habitual eating. When you notice these waves, have a glass of water, sip some black coffee, or simply sit with the feeling until it passes.
4. Honor Your Refeed
Breaking a fast requires mindfulness. Start small—opt for nutrient-dense foods like bone broth, eggs, or a light salad. Gradually increase your food intake and avoid the temptation to overindulge. Remember, the refeed is not an excuse to binge; it’s a carefully orchestrated part of your overall plan.
5. Keep a Journal
Documenting your progress not only holds you accountable but also lets you reflect on the highs and lows of your journey. I have countless entries where I dissect my feelings about food, my body image, and the triumphs over self-sabotage. Over time, this journal becomes a powerful tool for self-transformation.
As I once wrote in my manuscript, “I started writing journals when I switched from being a full-time LAPD officer to a reserve officer. Every entry was a step toward understanding and overcoming my relationship with food.” That daily practice of self-honesty is as important as any physical workout.
The Psychology of Change: Conquering Food Addiction and Self-Sabotage
One of the hardest parts of losing fat is overcoming the mental and emotional barriers that have been built over years of unhealthy habits. Food isn’t just fuel—it’s been an emotional crutch, a source of comfort, and at times, a crutch that has masked deeper issues. In my Fat To Fit manuscript I share this poignant reflection:
“I was in a trance—devouring food to fill an emotional void. It wasn’t until I stared at myself in the mirror and realized the damage that the constant indulgence was doing that I began to break free.”
The journey to a healthier body begins in the mind. Here are some insights that have helped me:
I recall the days when I would tell myself, “I’m destined to be fat,” only to later realize that such defeatist thoughts were self-sabotage in disguise. Breaking free from that mindset was essential—once I began to see myself as a work in progress rather than a failure, everything changed.
Practical Fasting Tips and Protocols
Fasting, especially extended fasts, requires preparation, care, and respect for your body. Below is a detailed protocol inspired by my personal experience and refined through years of trial and error:
Before the Fast
Preparation is Key: The night before starting your fast, take a long, warm shower. Trim your nails, take a moment for self-care, and set a positive mindset. Your body will soon be entering a state of recalibration.
During the Fast
Stay Hydrated and Monitor Electrolytes: If you’re doing a water fast, ensure that you drink enough water. For those who choose a dry fast, consult your doctor and monitor your well-being closely. In my experience, a combination of water, black coffee, and herbal teas (without any sweeteners) keeps hunger at bay.
Mind the Hunger Waves: Hunger tends to come in pulses. When it hits, practice deep breathing or take a short walk. Often, the hunger subsides after 15–45 minutes.
Breaking the Fast
Honor Your Refeed: The first meal after an extended fast should be gentle on your digestive system. Begin with clear liquids like bone broth, then slowly introduce easy-to-digest proteins such as eggs or a small salad. Avoid jumping straight to heavy, calorie-dense foods.
A wise piece of advice from my manuscript encapsulates this perfectly:
“Honor the Re-Feed. Your first meal after fasting is not just breakfast—it’s the meal that breaks your fast. Treat it with reverence, and your body will thank you.”
Remember, every fasting protocol should be tailored to your body’s needs. What works for one person might not work for another, so always keep an open dialogue with your healthcare provider.
Integrating Exercise: Building Muscle While Losing Fat
While fasting can help you burn fat, maintaining muscle is equally important—especially as you age. I’ve always maintained that exercise is the counterbalance to the metabolic slowdown that comes from caloric restriction. Even on fasting days, a few sets of resistance training (calf raises, squats, dumbbell rows, and bicep curls) help to preserve muscle tissue.
The research supports this: When testosterone levels are balanced and the body is in a fasting state, the muscle-sparing effects are remarkable. A balanced regimen of weight training and moderate cardio, such as brisk walking, can make all the difference. In my Fat To Fit book, I write:
“Work out every day—whether it’s heavy lifting or simply walking. Every movement counts, and every step brings you closer to the body you deserve.”
Incorporate a mix of strength training, HIIT, and low-intensity cardio. Experiment with different modalities until you find what feels right for your body.
Mindset and Motivation: The Psychological Edge
Beyond the physiological benefits of fasting and exercise, the journey to a healthier body is fundamentally mental. Overcoming the internal dialogue that tells you “I can’t” is as important as any workout or diet plan. The inner critic, which once justified every indulgence, must be replaced with a voice of strength and determination.
Here are my top ten motivational statements, culled from years of battling and conquering self-doubt:
These aren’t just words on a page—they are a call to action. Let them remind you that every small victory builds a bridge to lasting change.
Conclusion: Keep Moving, Keep Transforming
The journey from fat to fit is not a sprint—it’s a marathon, a continuous evolution of body, mind, and spirit. As you move forward, remember that every fasting day, every workout, and every mindful meal is a victory. Embrace the discomfort, trust the process, and never lose sight of why you began.
Today, I shared raw insights from multiple channels: the video discussion, the srt transcript that helped map key moments, and deep, personal excerpts from my Fat To Fit manuscript. Together, they form a comprehensive guide to transforming not just your body, but your entire life.
I encourage you to revisit the raw links provided at the top of this post and dive deeper into the content. Whether you’re watching the video, reading through extended notes, or following the time-stamped highlights, every piece of this puzzle is here to remind you that change is possible.
As you leave this page, take with you the knowledge that fat loss is not all about the numbers on a scale—it’s about reclaiming your power, harnessing your inner strength, and building a life where every day is a celebration of health and vitality.
Finally, I leave you with one last call to action: look in the mirror and see the warrior that you are. Trust the process, honor the journey, and remember that every moment of discomfort is a stepping stone to a brighter, healthier future.
Final Thoughts and Resources
In closing, I want to emphasize that the content shared here is a distillation of years of personal struggle, scientific research, and relentless pursuit of a better self. The insights on fasting, muscle preservation, hormone balance, and overcoming emotional eating are not merely theories—they are battle-tested strategies that have transformed my life.
If you’re looking to dive deeper, here are some additional resources and topics to explore:
Remember, this journey is uniquely yours. Customize your fasting protocols, monitor your progress, and always listen to your body. Consult with healthcare professionals before making significant changes to your diet or exercise regimen.
For further reading, revisit the raw materials that inspired this post:
Let these resources be a reminder that while the road to transformation may be long and challenging, it is also filled with moments of breakthrough and profound personal growth.
In-Depth Reflections from the Fat To Fit Manuscript
I’d like to share extended excerpts from my Fat To Fit book—a manuscript that chronicles not only my physical transformation but also the emotional and psychological hurdles I overcame. The following passages are raw, unedited reflections on the path to becoming a healthier, more vibrant version of myself:
“This information is to the best of my understanding. I’m only a person who has had these experiences. I have practiced a lot – you’ll learn more about why I consider failure to be practice. I have failed, practiced so much, thousands of times. Until one day, I got it right. Then I did that same thing, again. Then it happened again, the 7.5 months later, I went from 365 pounds to 230. I did not take weight loss drugs, and I did not have surgery. I starved myself, and at one point, I thought I was going to die. Comfort is dangerous. So, stay uncomfortable. Keep being challenged, and keep moving.”
This excerpt speaks to the relentless drive needed to overcome obesity. The journey is messy and filled with setbacks—but every stumble is a lesson that fuels future success.
Another powerful passage reads:
“What would a book about the insider view of selling and buying Santa Clarita real estate updated April 2024, be without a section on how the realtor you know, trust, and believe finally conquered his fat and obesity issues that began when he was a young boy? I had a habit that started when I was young. At some point, I used food for feeling, not function. I started developing a ‘feeling good’ response when turning to food for stress, anxiety, love, happiness, and sadness. And over time, I stored a lot of what I was eating – a burden that weighed me down physically and emotionally. That burden became a catalyst for change.”
These passages—raw and unfiltered—offer a glimpse into the emotional depth of the journey. They remind us that transformation is as much about healing the mind as it is about reshaping the body.
Whether you’re reading these words for the first time or revisiting them for reinforcement, let them serve as a source of motivation. Change is possible when you honor both the physical and emotional aspects of your well-being.
Your Next Steps on the Journey
Now that you’ve absorbed these insights, it’s time to put theory into practice. Here are a few actionable steps to help you continue your journey:
By taking these steps, you begin to take control of your life. Remember, transformation is a journey without a final destination—it’s a continuous process of growth and self-discovery.
Wrap-Up: Embracing a Life of Transformation
In this post, we’ve journeyed through the intricacies of fat loss versus weight loss, examined the scientific and hormonal underpinnings of fasting, and explored the mental and emotional challenges that come with changing your lifestyle. The raw, unfiltered wisdom from my Fat To Fit manuscript—coupled with insights drawn from an srt timestamp breakdown and raw multimedia links—paints a complete picture of what it means to reclaim your life.
The road ahead is filled with both challenges and rewards. Whether you’re just starting out or you’ve been on this path for years, the principles remain the same: honor your body, challenge your comfort zone, and never lose sight of the inner strength that drives you. The tools and insights shared here are designed to empower you to take control—one decision at a time.
As you continue on your journey, keep revisiting these principles. Let the raw links, personal stories, and scientific insights remind you that every step forward is a victory. Transform your mindset, honor your body’s signals, and step boldly into a healthier, more vibrant future.
Thank you for reading and for taking the first step toward a better you. I hope this post inspires you to embrace discomfort, cherish every small victory, and continue to challenge yourself every day.
Final Notes and Reflections
This extensive guide is more than just advice—it is a roadmap for transformation. Whether you are motivated by the desire to lose fat, build muscle, or simply feel more vibrant every day, the steps outlined above are a testament to the power of self-discipline, the science of fasting, and the importance of balance.
I invite you to bookmark this page, share it with those who need a spark of inspiration, and come back often for a reminder that every day is an opportunity to start anew. Transformation is a journey, and every moment you choose to invest in yourself matters.
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