What I Learned After 4 Months of OMAD (And Why I Finally Documented Everything)

The trial-and-error lessons, practical protocols, and resources that actually work for OMAD supplementation

If you are doing OMAD or thinking about starting, you've probably already wondered about supplements. When should you take them? Which ones actually help with fasting? What about workout days?

And if so, you've probably already realized that most supplement advice online is either too generic or trying to sell you something expensive.

But where it can get tricky is figuring out what actually works in real life, not just in theory.

That's where my latest video comes in — I break down the exact supplement protocol I've been using for the around 4 months of OMAD.

The Problem I Wanted to Solve

When I first started OMAD, on the advice or my personal trainer. I didn’t really know where to start. There is a lot of noise out there and I always heart that supplements were bad. But when you start doing OMAD, you are not providing your body with everything it needs. And that’s where supplements came in. I first started reading some articles and then try to compile everything I learn in ChatGP and Manus. My goal was to figure out what exactly I needed and what would allow me to do OMAD for a few months.

After working with my trainer Manish and weeks of testing different approaches, I finally have a system that actually works. Not just works in theory but works in my daily routine, fits my budget, and gives me the results I was looking for.

What I cover in my video?

Here's what I walk through in detail:

🌅 Morning Protocol (Fasted State)

• Which supplements support your fast instead of breaking it

• The hydration strategy that prevents afternoon energy crashes

• What to absolutely avoid (and why most people get this wrong)

🍽️ OMAD Meal Timing

• Supplements that need food to work properly

• Why workout days vs. rest days change everything

• The B-Complex discovery that improved my training (I made a few mistakes at the beginning)

🌙 Evening Recovery

• Sleep optimization that actually improved my recovery

• Why magnesium timing matters more than dosage

• The supplement stack that helps with next-day energy

💪 Workout Considerations

• Pre and post-workout protocols that don't break your fast

• Why L-Carnitine timing can make or break your results

• Recovery supplements that actually work (not just marketing)

The Practical Stuff

Watch the full breakdown ⬇️:

But here's the thing — I know some people prefer having everything written down. Dosages, timing charts, troubleshooting tips, budget prioritization.

So I also put together a complete guide with everything from the video. It's free because I remember how overwhelming this felt when I was starting out, and I wanted to offer something useful to people watching the video.

Download the FREE Complete OMAD Supplement Guide

What I Hope You Get From This

Whether you're just starting OMAD or trying to optimize what you're already doing, the goal is to share what I've learned so you don't have to make the same mistakes I did.

This isn't about having the perfect protocol from day one. It's about having a solid foundation you can build on and adjust based on your own results and how your body reacts.

The protocol I share works for me, but your mileage may vary. Use what makes sense, skip what doesn't, and always listen to your body first.

Resources Worth Checking Out

If you're diving deeper into OMAD and intermittent fasting, here are some resources I've found valuable:

• The Complete Guide to Fasting by Jason Fung — Solid science-based approach, it’s so good that I have the English and French version

• Examine.com — Unbiased supplement research (no affiliate links, just facts)

• Labdoor — Independent supplement testing and rankings

Plus, if you're into tracking your progress, I've been using a simple spreadsheet to monitor energy levels, workout performance, and sleep quality. Nothing fancy, but it helps spot patterns.

You’ll find in the Supplement Guide I published a daily supplement checklist you can use.

Daily Supplement Checklist you can find in my Supplement Guide

What's Next

I'm planning to explore the productivity side of OMAD in future content. There's something about the mental clarity during fasting windows that I want to dig into more.

If you've tried OMAD or are thinking about it, I'd love to hear about your experience in the comments. What worked? What didn't? What questions do you still have?

Your questions often become the topics for future videos, so don't hesitate to share.

Stay curious, keep experimenting (but build systems, not chaos),

David

P.S. Special thanks to Manish for helping me understand the science behind the timing. Having someone who actually gets intermittent fasting made all the difference.

This Week's Curated Finds

MacroFactor — If you're tracking nutrients during OMAD, this is one of the app our there, I love their minimalist UI. Way better than MyFitnessPal in my opinion for micronutrient tracking.

Examine.com's Supplement Guides — Their evidence-based approach to supplements is refreshing in a world full of marketing claims.

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