Six Miles To Supper

Finding Your Sweet Spot on the Weight Loss Journey With Intermittent Fasting

28 Jan 2025

Contributed by Lukas

In this episode, we're talking about finding the sweet spot in all aspects of the weight loss journey. Links to stuff I mentioned in the show: U-Sh...

Contentment on the Weight Loss Journey

18 Jan 2025

Contributed by Lukas

The Laid Back Guide To Intermittent Fasting Audiobook The Laid Back Guide to Intermittent Fasting (Ebook or Paperback) In this episode, I talk about ...

My 2025 Plan to Lose 5 Pounds: OMAD Routine, Goal Setting

11 Jan 2025

Contributed by Lukas

In this episode I take you through my goal setting and plan to drop 5 pounds in my 7 day average in 2025. Links to things I mentioned in this episod...

My Daily OMAD Routine vs How My Obese Life Looked

09 Aug 2024

Contributed by Lukas

In today's episode, I'm taking you through my daily routine with OMAD, and I'm comparing that to what my day looked like when I was obese. Follow me...

Easy and Enjoyable Weight Loss

30 Jul 2024

Contributed by Lukas

In today's episode, I'm talking about how important it is to make weight loss easy and enjoyable. Freebies: https://sixmilestosupper.com/freebies...

Hard Times on The Weight Loss Journey: Good things I've done, and Mistakes I've Made

04 Jun 2024

Contributed by Lukas

In today's episode, I share a bit of what's been going on for the past year. I talk about the things I've done right (and mistakes I've made) in maint...

Perfectionism Is The Enemy of Weight Loss: Here Are 3 Ways to Defeat It

06 Mar 2024

Contributed by Lukas

Perfectionism is a dangerous enemy on the weight loss journey. In this podcast, we're going to talk about how to defeat it. The Laid Back Guide to I...

My Manifesto: What I believe about food, exercise, and fasting, as they relate to weight loss

22 Jan 2024

Contributed by Lukas

In today's episode, I outline my manifesto: the things I believe about food, exercise, and fasting, as they relate to weight loss. For the text versio...

Fasting Success Story: Justin Dorff Lost 50 Pounds in 2.5 Months With Extended Fasting

21 Dec 2023

Contributed by Lukas

In this interview, I talk to Justin Dorff, an intermittent fasting coach and YouTuber who lost 50 pounds in 2.5 months with extended fasting. Connect ...

Update on My Hiatus, a Modified Media Fast, and a Bit About 2024

06 Dec 2023

Contributed by Lukas

In today's episode I'm giving an update on my hiatus from this podcast and YouTube channel, my modified media fast, the projects I completed since we ...

Autonomy & Intermittent Fasting

15 Sep 2023

Contributed by Lukas

In this episode I talk about the importance of autonomy when practicing intermittent fasting for weight loss. An AI generated transcript is below. ...

Bad Days on the Weight Loss Journey

29 Aug 2023

Contributed by Lukas

In today's episode, I'm talking about bad days on the weight loss journey. Here's the link I mentioned to Jocko Willink's Good speech. An AI generated...

Overthinking and the Weight Loss Journey

24 Aug 2023

Contributed by Lukas

In today's episode, I'm talking about overthinking and how to avoid it on the weight loss journey. An AI generated transcript is below. (: Other lin...

Tips For Keeping The Weight Off Based on Lessons I've learned on My Maintenance Journey

03 Aug 2023

Contributed by Lukas

YouTube Live Q&A In today's episode, I'm talking about the most important lessons I've learned in maintenance. Other links: IF for Weight Loss Cou...

Intermittent Fasting Success Story: Nikki Lost 30 Pounds

28 Jul 2023

Contributed by Lukas

In today's episode, Nikki Esquivel shares her 30 pound weight loss journey with intermittent fasting. An autogenerated transcript is available at the ...

The Hidden Enemy of Intermittent Fasting: Perfectionsim

20 Jul 2023

Contributed by Lukas

Become an Insider (Youtube Members) Private Coaching With Kayla In today's episode, we're going to talk about perfectionism and how it manifests with ...

Emotional Eating and Intermittent Fasting

13 Jul 2023

Contributed by Lukas

Want to be an Insider? Check out memberships on my YouTube channel. Click here to join. In today's episode were talking about emotional eating and how...

Intermittent Fasting Success Story: Mercedez Lucke-Benedict Lost 30 pounds and improved her A1C

11 Jul 2023

Contributed by Lukas

Mercedez Luck-Benedict lost 30 pounds and took her A1C from 7.2 to 5.8 with intermittent fasting. To Connect With Mercedez: https://mercedezlucke-bene...

Intermittent Fasting Success Story: Megan Lost 88 Pounds With OMAD

12 Jun 2023

Contributed by Lukas

Megan Tillman lost 88 pounds in a little over 6 months with intermittent fasting, specifically OMAD - One Meal A Day. Sign up for my weekly newslet...

Counting Calories: Useful, Harmful, or Pointless?

07 Jun 2023

Contributed by Lukas

In today's episode, we're talking about counting calories and intermittent fasting: the good, the bad, and some ideas on how to educate yourself witho...

Intermittent Fasting and Exercise

31 May 2023

Contributed by Lukas

In this episode, we're talking about intermittent fasting and exercise. Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My...

Weight Loss Goals

24 Apr 2023

Contributed by Lukas

In this podcast episode, we're talking about how to set your weight loss goals. Resources mentioned: Weight Loss Goal Worksheet BMI Calculator S...

Tracking Your Progress on the Weight Loss Journey

17 Apr 2023

Contributed by Lukas

In this episode, we're taking a deep dive into tracking your progress on the weight loss journey. Free weight tracking spreadsheet: https://sixmile...

Intermittent Fasting Success Story | Jackie Lost 35 Pounds in 5 Months

10 Mar 2023

Contributed by Lukas

Click here to see Jackie's Before and After Photos. In this video, Jackie Moravek shares her experience with losing 35 pounds in 5 months with interm...

Learning How To Fast

06 Mar 2023

Contributed by Lukas

In this episode, we're talking about learning how to fast. Anything worth doing is worth doing poorly until you can do it well. -Zig Ziglar Free weigh...

Intermittent Fasting Rules | Eating Window and Fasting Window

21 Feb 2023

Contributed by Lukas

In this episode, we're talking about some simple rules for the eating window and the fasting window for weight loss success with intermittent fasting....

How I Lost 80 Pounds With Intermittent Fasting

14 Feb 2023

Contributed by Lukas

In this episode, I talk my 80 pound weight loss journey with intermittent fasting, from where I started in 2014, losing the weight in 2016, and where ...

The Power of Varying The Difficulty On The Weight Loss Journey

25 Oct 2022

Contributed by Lukas

In this episode, I talk about how varying the difficulty on the weight loss journey, sometimes making it easier, sometimes a little harder, can make w...

5 Reasons Why Weight Loss Is Worth It

12 Jul 2022

Contributed by Lukas

In this episode, I give you 5 reasons why weight loss is worth it. Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My Book...

5 Hardest Parts of Weight Loss

05 Jul 2022

Contributed by Lukas

In this episode, I talk about the 5 hardest parts of my weight loss journey that might apply to you. Free weight tracking spreadsheet: https://sixmil...

5 Habits to Keep the Weight Off

28 Jun 2022

Contributed by Lukas

In this episode, I give you 5 habits to keep the weight off. Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My Books (ebook...

Getting Started with Intermittent Fasting

21 Jun 2022

Contributed by Lukas

In this episode, I talk about starting at the beginning of intermittent fasting. Free weight tracking spreadsheet: https://sixmilestosupper.com/freeb...

Monthly Checkpoints For Weight Loss Success

18 May 2022

Contributed by Lukas

In this episode, I talk about how monthly checkpoints helped me in the weight loss journey. Free weight tracking spreadsheet: https://sixmilestosup...

How My Step Goal Helped Me Lose Weight

29 Apr 2022

Contributed by Lukas

In this episode, I talk about how my step goal helped me lose weight. Free weight tracking spreadsheet: https://sixmilestosupper.com/freebies/ My B...

The Power of Routine on the Weight Loss Journey

04 Apr 2022

Contributed by Lukas

In this episode, I talk about the power of routine on the weight loss journey. Free weight tracking spreadsheet: https://sixmilestosupper.com/freeb...

Vanity and the Weight Loss Journey

21 Mar 2022

Contributed by Lukas

In this episode, I talk about vanity on the weight loss journey. Resources: BMI Calculator from the CDC Waist Circumference Information Free weight...

Daily Weighing

24 Feb 2022

Contributed by Lukas

In this episode, I talk about the importance of weighing daily. Resources mentioned in this episode: Weight Tracking App From Minster Media Fitbit A...

Thinking Yourself Thin?

03 Feb 2022

Contributed by Lukas

In this episode, I talk about the power (both good and bad) of thinking on the weight loss journey. Free weight tracking spreadsheet: https://sixmil...

The Year Ahead

06 Jan 2022

Contributed by Lukas

In this episode, I talk about the importance of looking at the year ahead and making a plan for weight loss success. Weight tracking spreadsheet: ht...

Intermittent Fasting Success Story | Lauren Morley Lost 40 Pounds Eating Like a Man

22 Sep 2021

Contributed by Lukas

In this episode, Lauren Morley shares her story about losing 40 pounds with intermittent fasting as a teen and maintaining it for years. She loves to ...

Slow Weight Loss: What It Feels Like, And Why It's Good

16 Sep 2021

Contributed by Lukas

In today's episode, I talk about what slow weight loss looks like, and why it's a good thing. Get your weight tracking spreadsheet here. Overcoming ...

Winning The Mental Game of Fasting

02 Sep 2021

Contributed by Lukas

In today's episode, I talk about how to win the mental game of fasting. Overcoming Weight Loss Obstacles: How to Keep Going When Things Get Diff...

Humility on the Weight Loss Journey

19 Aug 2021

Contributed by Lukas

In today's episode, I talk about humility and how though it can be painful, is helpful on the weight loss journey. My interview on the Calorie Conu...

Low Carb + OMAD = Better results?

05 Aug 2021

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, answer a listener question about whether or not I would have...

Dealing With Plateaus

30 Jul 2021

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, I talk about weight loss plateaus and how to deal with them....

The Power of Humor On The Weight Loss Journey

13 Jul 2021

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, I talk about how much humor can help on the weight loss jour...

Dealing With Hunger When Practicing Intermittent Fasting

07 Jul 2021

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, I talk about dealing with hunger when you're practicing inte...

The Middle Path For Weight Loss Success

03 Jun 2021

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, I talk about finding the middle path for weight loss success...

The Power of a Year End Review For Weight Loss Success

05 Jan 2021

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, I talk about the power of a year end review for weight loss ...

The Holidays On The Weight Loss Journey

19 Nov 2020

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, I talk about navigating the holidays on the weight loss jour...

Controlling Your Emotions

03 Nov 2020

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, I talk about the importance of learning to control your emot...

How To Say No

27 Oct 2020

Contributed by Lukas

Click here for The Laid Back Guide to Intermittent Fasting Audiobook. In today's episode, I talk about how to say no, and why learning this skill is i...

Don't Wait

20 Oct 2020

Contributed by Lukas

In this episode, I talk about the importance of not waiting in the weight loss journey. Click here for The Laid Back Guide to Intermittent Fasting A...

Tamar Lost 20 Pounds With Intermittent Fasting

13 Oct 2020

Contributed by Lukas

Tamar lost 20 pounds with Intermittent Fasting and has kept it off for over a year. Do you consider yourself a success story and want to share it on m...

Karissa Lost 125 Pounds With Intermittent Fasting

06 Oct 2020

Contributed by Lukas

Karissa Grimm (on Instagram as grimm.panda) has lost 125 pounds with intermittent fasting. Her before and after pics: Karissa Before and After Do y...

10 Things to Try If You're Not Losing Weight With Intermittent Fasting

22 Sep 2020

Contributed by Lukas

In this episode, I give you 10 things to try if you find you're not losing weight with intermittent fasting. Get your copy of my audiobook, The Laid...

Playing To Your Strengths

15 Sep 2020

Contributed by Lukas

In this episode, I talk about playing to your strengths and turning your "weaknesses" into strengths. Resources: Tracking Sheet Habitica Get your copy...

The Fringe Benefits of Intermittent Fasting

08 Sep 2020

Contributed by Lukas

In this episode, I talk about the fringe benefits of intermittent fasting. Get your copy of my audiobook, The Laid Back Guide to Intermittent Fasting ...

Watch Your Language

01 Sep 2020

Contributed by Lukas

In this episode, I talk about how your language affects you on the weight loss journey. Get your copy of my audiobook, The Laid Back Guide to Intermit...

Reasons You're Stuck on the Weight Loss Journey

25 Aug 2020

Contributed by Lukas

In this episode, I talk about several things that are likely causing you to be stuck on the weight loss journey. Resources: The Magic of Thinking Big ...

Weight Loss Habits for Success

18 Aug 2020

Contributed by Lukas

In this episode, I talk about some habits that have helped me be successful with weight loss and maintenance. Resources: Get your copy of my audiobo...

Keeping The Weight off with Intermittent Fasting

11 Aug 2020

Contributed by Lukas

In this episode, I talk about keeping the weight off with intermittent fasting. Resources: Get your copy of my audiobook, The Laid Back Guide to Inter...

Intermittent Fasting and Exercise

04 Aug 2020

Contributed by Lukas

In this episode, we discuss intermittent fasting and exercise: the pros and cons, which workouts to do, and timing. Resources: Get your copy of my aud...

The Ideal Intermittent Fasting Window

28 Jul 2020

Contributed by Lukas

In this episode, we discuss the way to figure out your ideal window for intermittent fasting. Unfamiliar terms you might hear in this episode: OMAD=On...

Leaning Into Discomfort

21 Jul 2020

Contributed by Lukas

In this episode, we talk about how important leaning into discomfort is to success on the weight loss journey, and cover tips on how to get into this ...

Intermittent Fasting and Periods

14 Jul 2020

Contributed by Lukas

In this episode, we talk about how intermittent fasting affects your period, and vice versa, based on my 5+ years of experience. Get your copy of my a...

Maintaining Motivation With Intermittent Fasting

07 Jul 2020

Contributed by Lukas

In this episode, we talk about how to maintain your motivation with intermittent fasting, in all stages of the weight loss journey. Get your copy of...

Setting and Achieving Weight Loss Goals

30 Jun 2020

Contributed by Lukas

In this episode, we dive into how to set and achieve good weight loss goals. If you find yourself not making progress in your weight loss journey, the...

Managing Your Mood When You're Intermittent Fasting

23 Jun 2020

Contributed by Lukas

Getting into (and staying in!) a good mood is crucial to long term weight loss success. In this episode, I talk about hanger and the other mood challe...

Rydell Lost 124 Pounds in 14 Months Eating OMAD (One Meal a Day)

16 Jun 2020

Contributed by Lukas

Rydell Bain has lost 124 pounds in 14 months eating OMAD (one meal a day). If you'd like to get in touch with Rydell, you can do so at [email protected]...

Managing Stress

09 Jun 2020

Contributed by Lukas

A listener requested I talk about dealing with stress, especially during this time of lockdown. I talk about the 4 step process I use to deal with str...

PMDD (Premenstrual dysphoric disorder) Update

02 Jun 2020

Contributed by Lukas

This episode is a followup episode to episode 61, Dealing With Depression and Down Days on The Weight Loss Journey. I talk about my experiences with ...