Three years ago, I stepped on the scale and saw over 300 pounds staring back at me. I felt trapped in my body, exhausted, and defeated by endless diets that never worked. I was a mom raising two little girls, working toward my PhD, and dreaming of serving in the U.S. Navy—but I knew I couldn’t reach my goals without reclaiming my health.
Today, I’m 140 pounds lighter, active duty in the Navy, and living the life I once thought was out of reach. My transformation didn’t come from a quick fix—it came from discipline, intermittent fasting, one meal a day (OMAD), and a carnivore/keto lifestyle.
My Breaking Point
For years, I lived on repeat: starting over every Monday, trying new diets, losing and regaining the same 20 pounds. Deep down, I knew I didn’t just need a diet—I needed structure and consistency.
And here’s the thing: I wasn’t ignorant about health. I have a Bachelor’s in Sports Medicine and a Master’s in Biomedical Sciences. When it comes to biology and understanding how the human body works, I know my stuff.
But here’s the truth—knowledge doesn’t silence inner demons. I still battled food cravings, emotional eating, self-doubt, and the fear that I’d never change. For me, the hardest part wasn’t learning the science—it was learning the discipline to apply it daily.
That’s when I turned to intermittent fasting—a tool that forced me to apply what I knew about the body with the habits that could actually change it.
Why Intermittent Fasting Works (Science)
When I started fasting, I didn’t just trust the trend—I looked at the evidence. And the science is clear:
- In clinical trials, 84.6% of fasting studies reported weight loss, with participants losing anywhere from 1.3% to 8% of body weight in just 2–12 weeks.
- Fasting improves key health markers like insulin sensitivity, cholesterol, and inflammation, helping the body heal while losing weight.
- Time-restricted eating also works with your body’s circadian rhythm, supporting metabolism and energy balance fasting.
That data gave me confidence—but my own results proved it.
One Meal a Day (OMAD)
I started small: fasting 12 hours overnight. Once my body adjusted, I moved to 16:8 (fasting for 16 hours, eating in an 8-hour window). Over time, I built the discipline to shift into OMAD—one meal a day.
But here’s the truth: without structure, I would have given up. That’s where the Zero App became my daily accountability partner.
The app tracked every fast, sent reminders, and celebrated milestones—whether it was my first 12-hour streak or a 72-hour extended fast. Instead of guessing or “hoping” I was consistent, I had a clear record of progress in my pocket. Seeing those streaks build up gave me the motivation to keep going, even on hard days.
Zero also gave me visuals that mattered: charts of fasting hours, reflections on how I felt during fasts, and even educational content that broke down the science of fasting. For someone balancing motherhood, Navy training, and a PhD program, having that kind of structure kept me focused when life got chaotic.
Fasting simplified my nutrition, OMAD gave me freedom, and the Zero App gave me the discipline and accountability to bring it all together.
How Intermittent Fasting + Keto Work
Intermittent fasting gave me structure, but pairing it with a low-carb, high-fat diet made it sustainable.
I leaned into keto and carnivore—simple meals like steak, eggs, butter, and salmon. These foods kept me full, stabilized my energy, and made fasting easier because I wasn’t fighting constant sugar cravings.
Research backs this up:
- Low-carb and ketogenic diets have been shown to produce greater weight loss and better blood sugar control than low-fat diets.
- High-protein, high-fat meals increase satiety, which makes OMAD realistic and sustainable.
For me, it wasn’t just about losing weight—it was about building a lifestyle I could live with, not escape from.
My 140-Pound Transformation
The scale told one story—140 pounds gone. But the true transformation was deeper:
- My energy skyrocketed.
- I had the confidence to apply for and succeed in the U.S. Navy.
- My daughters got to see their mom show up with strength, discipline, and hope.
Science says fasting improves metabolic health and reduces disease risk, but my story shows what those benefits look like in real life: freedom, strength, and possibility.
Lessons Learned
- Discipline beats motivation. Motivation fades. Discipline is what keeps you showing up, even when it’s hard.
- Progress matters more than perfection. I didn’t lose 140 pounds overnight—it was one fast, one meal, one workout at a time.
- Mindset is everything. This journey wasn’t just about food—it was about faith. The Hallow App became one of my favorite tools for prayer, meditation, and staying grounded in gratitude. It reminded me that true transformation happens from the inside out.
How You Can Start
If you’re ready to take the first step, here’s my advice:
- Start small. Try a 12-hour fast and build up.
- Use the Zero App. Track your fasts and keep yourself accountable.
- Nourish your mind and spirit. The Hallow App helped me build a daily habit of prayer, reflection, and mindset work—which was just as important as what I ate.
- Keep food simple. Low-carb, keto, or carnivore foods will keep you full and make fasting easier.
- Work on your mindset. Gratitude and faith will carry you further than motivation ever could.
To help you build that mindset, I created a Free 30-Day Gratitude Journal. This 30-Day Gratitude Journal is filled with affirmations and scripture to keep you motivated while you transform your body.
Final Thoughts
Losing 140 pounds wasn’t about finding a magic diet. It was about discipline, gratitude, and consistency. Intermittent fasting, OMAD, and keto gave me the tools, but faith and mindset carried me through.
If I can do this as a mom, a PhD candidate, and now a U.S. Navy sailor—you can too. Your journey doesn’t have to look like mine, but your breakthrough is waiting.
Remember: progress starts with one step. Maybe your step starts today.
References & Resources
For those who want to dive deeper into the science and tools that shaped my journey:
1. Scientific Research
📄 Intermittent Fasting and Human Metabolic Health: A Systematic Review and Meta-Analysis
Published in the National Library of Medicine, 2019
👉 Download the full study (PDF)
👉 View the study on PubMed
2. My Favorite Apps
📱 Zero App — for tracking fasts and building accountability.
📱 Hallow App — for prayer, meditation, and faith-based mindset support.
3. Free Resource for You
💡 30-Day Gratitude Journal — affirmations and scripture to strengthen your mindset.
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