Intermittent Fasting Success Story: Keith Canedo

Keith Canedo, before and after losing 60 pounds.

Introduce yourself. Who are you, what do you do?

I’m Keith Canedo, a fiction novelist and Children’s Picture Book author living in Seattle, Washington. I’m a volunteer supervisor at the Seattle Ronald McDonald House and a musician for the Healing Music Program at the Seattle Cancer Care Alliance.

Give us a rundown of how you are finding success with weight loss. How much have you lost, and how long did it take?

I have been a Type 2 diabetic for 23 years with its negative impact on my health increasing. I was taking 2 injections of insulin a day (185 units total) with numerous oral meds. I suffered from high blood pressure and cholesterol levels, chronic fatigue and diabetic neuropathy. My BMI was in the overweight category and for years my A1c was above an 8. After many failed attempts to lose weight with conventional diets I stumbled across Kayla’s website SIX MILES TO SUPPER and learned INTERMITTENT FASTING was simple, flexible and most importantly FREE. No need for pre-packaged food, powdered supplements or miracle pills, which I couldn’t afford anyway. I decided to give IF a try.

My IF regimen began in February 2019 and a year later, I have lost 60 pounds. (OK, I have to buy new clothes but that’s a happy result). But more impressive to me was that I reduced my insulin intake to a single daily injection of 25 units, my BP and cholesterol profiles are within acceptable ranges, I enjoy better sleep, improved energy and my BMI is normal. My current A1c is 5.5, the lowest in years.

What is your daily routine?

After some early experimenting, I employ the 18/6 IF method of fasting for 18 hours (4 pm -10 am) with an eating window of 6 hours (10 am-4 pm). I practice either OMAD (one meal a day) or 2MAD (2 meals a day) 7 days a week, depending on my work schedule. This is where the flexibility comes into play, adjusting to whatever daily life throws at me. What I eat is loosely based on the KETO requirements (low carbs and sugar) and the BMR caloric intake, both used as helpful guidelines only.

I also practice 20 minutes of daily HIIT training (High Intensity Impact) with free weights and stretching as well as meditation. All work wonders for my mental outlook.

Give us a little backstory about your weight. Has it always been a challenge?

As I grew older the weight seemed to magically accumulate as my physical activity decreased. Traveling to different construction sites around the world I noticed I couldn’t do the things I used to take for granted. I couldn’t climb ladders and was easily exhausted. Being overweight has a direct correlation with my increased diabetes symptoms. So, for the past 23 years I have struggled with conventional diets with minimal success only to revert back. IF is not a deprivation diet which in my experience can be difficult to follow and only produced temporary results.

What made you decide to do something about your weight?

My health was getting progressively worse and I want to be around for a long time to enjoy life with my family, especially my two daughters. I am 65 years old and a diabetic and could no longer run or even play tennis with my kids. With the advice of my doctor, losing that excess weight would drastically improve my overall health and quality of life.

What are some challenges you still face?

Being a novelist and author, I still have many challenges to overcome. Fortunately for me, thanks to IF my weight and health are under control. Now if I can only find an Agent.

What is one piece of advice you’d give to someone else who’s on their weight loss journey right now?

Never give up. Find a plan that works for you and stick to it. INTERMITTENT FASTING works for me because it is more of a lifestyle change of routine, consistency and patience. It improves my physical health, mental clarity and induces Autophagy. After one year, IF is a sustainable path that I plan to follow for the rest of my life.