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Natural Health => Weight & Fitness => : herbs girl January 19, 2010, 03:48:31 AM

: Fast-Five Diet: FAQs
: herbs girl January 19, 2010, 03:48:31 AM
I am starting a new diet called Fast-five. You fast for 19 hours daily, then eat in a 5 hour window from 5 pm to 10 pm.

Anybody ever try it?

The book is here
www.fast-5.com/Fast-5-ebook100.pdf

http://www.fast-5.com/index.html


Over time, fasting for 19 hours everyday lowers leptin and insulin levels and makes your body burn fat better.
: Re: Fast-Five Diet: FAQs
: Jade January 19, 2010, 09:38:28 AM
I've never tried that diet, and I've never read the book, either. BUT I used to eat that way sometimes. I would not eat breakfast, not eat lunch, and then after I got off work, I would eat supper (between 5-10 pm). I don't remember exactly how often I did it, as it wasn't "planned", and that was ten years ago!, but it seems like it became something I was doing fairly regularly.

Maybe my metabolism is messed up, but it didn't work for me. I don't remember getting any thinner, and it seems like I was actually struggling more to keep weight off than before. This also seemed to set me up to over-eat, because by the time I hadn't eaten all day, I was starving!

Then again, I seem to be one of those people that does best NOT eating after 5:00.  I find that I lose weight the best when I skip supper, but not any of the other meals.
: Re: Fast-Five Diet: FAQs
: herbs girl January 19, 2010, 01:08:11 PM
You can pick any 5 hour window of eating that you want.

 And it is not an open invitation to binge. He says it is commen to binge/overeat during the 5 hour eating window at first, but it usually goes away after you have been doing the Fast-five for 2-4 weeks.   Your appetite goes down, and stomach shrinks some.

I am hoping this works for me. Any variation of Intermittent Fasting such as Eat Stop Eat by Brad Pilon is good for the body.

It helps Insulin Resistance, something I have a problem with!
: Re: Fast-Five Diet: FAQs
: herbs girl January 21, 2010, 06:06:20 AM
This totally works! I am on day 3 and I have lost 3.2 #. I even overate during my 5 hour eating window. Here are 2 videos about fast-five

http://www.clickorlando.com/video/22244129/index.html

a recent TV interview with Dr Bert Herring (the author of Fast-Five)

http://www.youtube.com/watch?v=IulpmWPRL2U

This woman mainly follows Fast-five and lost weight a size 14 to a size 6, a bunch of videos on her youtube channel

http://www.youtube.com/user/hislivingsacrifice

http://www.youtube.com/watch?v=0GOE4Oq2jIo


This has been amazing for me. Fasting till 5 pm actually almost decreased my appetite, and wasnt that hard. I am usually a sugar addict, now I have broccoli and vegtables on the brain. Other poeple say they start craving healthy foods! My stomach is shrinking too!

The energy or whatever I have is simply amazing! I even exercised during the day!

: Re: Fast-Five Diet: FAQs
: AndysJess January 21, 2010, 06:08:56 AM
Keep us updated on this.  Once I'm not pregnant or nursing, I might try this. 
: Re: Fast-Five Diet: FAQs
: herbs girl January 23, 2010, 01:48:33 PM
This diet is the same principle sort of as the Carbahydrate Addict Diet. The authour of the CAD Racheal F. Heller found out that by fasting during the day, and eating a dinner with carbs  and sweets, ect during the night all at once, she lost wieght. That is how the Carbahydrate Addict diet was born, and thats how she lost alot of wieght. Then she added that you could eat low/no carb foods during the day and then a "Reward Meal" at night.  Something about the Insulin release. The Fast-five diet has a 5 hour window, but some poeple use a shorter window from 1-4 hours and get along good that way too.

I have lost over 5 # and this is day 4-5 of the Fast-five. It is taking away my cravings for carbs alot and also It is lowering my appetite, and shrinking my stomach. I think this plan is good also because of the daily fasting, it is very good for your body, and is supposed to decrease risks of diseases, ect.
: Re: Fast-Five Diet: FAQs
: herbs girl January 26, 2010, 11:56:08 AM
New Benefits noticed  day #8 on fast five diet...
~Brain Fog is gone and Brain is clear and sharper, not sluggish

~Cravings for sugar and carbs have decreased from 150% to 5% or less

~Within a day or two of starting fast five,  I started craving broccoli, mushrooms, green beans :o ;D

~Ravenous appetite for eating has went down from 150% to about 30-40 % or so, closer to what I expect a thin person would feel!

~Face appears thinner, as if it was bloated before from eating alot of times a day.

~Stomach feels flattened, and I feel thinner than what the scales says almost

~My depressive mood has lifted alot and I feel more upbeat and cheery!

~Energy Energy and more Energy!!!

~ almost  #7 and this is day 8. I know some of it is water weight, but wow!

~stomach has shrunk so that it is more difficult to eat more. My body says, ugh you are full. really.  it is one of the "magic" side effects of Ffive

Its amazing! I have not eaten for about 18 hours and I am some  hungry, its complely bareable and so much easier than trying to stay on a normal diet in the day time. The author of the book, Bert Herring says that by keeping Insulin and Leptin low for many hours, it keeps hunger and cravings from going so high. The hunger I feel is a distant sensation, not a fainting, painful growl!

He also says that if you are not diabetic, you almost surely do not have low blood sugar. It has something to do with Cortisol, andother hormones. It also takes a while for your body to adjust to eating this way.

 but I have energy, I feel good, just like my body breathed a sigh of relief and said, I like this way of eating! It has given me a sense of well being!


The Yahoo Group  for Fast 5 is here, It has more "personal experiences" of poeple t hat do it, also Bert answers questions on the group

http://health.groups.yahoo.com/group/fast5/messages
: Re: Fast-Five Diet: FAQs
: Gigi January 27, 2010, 07:17:35 AM
I haven't read up on this at all, but I was wondering, why is it that the eating window is in the evening? 

That kinda seems backward, as I always thought that the food you ate later in the day wasn't used up as energy because you go to bed . . .  Am I making sense?

Just curious as to what the explanation is on that.

Sounds like it is working great for you!


: Re: Fast-Five Diet: FAQs
: herbs girl January 27, 2010, 08:55:38 AM
The eating window can be any time during the day as long as it is a 5 hour window. Its only 60 some pages long--a quick read here
 http://www.fast-5.com/Fast-5-ebook100.pdf

YOu need to read the book (see link above) and the FAQ are here...http://www.fast-5.com/faq.html
  Dr Herring answers the  "eating Late" ?? in the seconed question, but he says any 5 hour window works.

I think the theory is that you have more energy during the day when Dont eat than when you do. Eating food makes some poeple sleepy, as it takes more energy for the body to digest the food. When your body does not have food constantly, it makes more energy.
You have to read the book, the website and also the yahoo group http://health.groups.yahoo.com/group/fast5/  is very informative too. Dr herring answers questions in personal email also ...
info@fast-5.com

Fast-5 diet questions and answers Youtube video
http://www.youtube.com/user/hislivingsacrifice#p/u/41/0GOE4Oq2jIo

A day of Intermittent fasting
http://www.youtube.com/watch?v=_J6W4rAenfU




: Re: Fast-Five Diet: FAQs
: guysgal February 05, 2010, 07:07:17 AM
Reading this thread and the links struck a chord with me. I decided to give it a try. I am on day 6. There are some things that have happened that are the opposite of what I expected:

1. less appetite
2. no binge eating
3. feeling of energy during the fasting period
4. sleeping well at night
5. craving healthy foods

These are all unusual for me!

This has been surprisingly easy, even enjoyable! Originally thought I would try it for 2 weeks but I can see myself continuing.
: Re: Fast-Five Diet: FAQs
: healthybratt February 05, 2010, 08:20:15 AM
I'm intrigued.  Getting ready to make a go of this; however, I have a couple of questions.

What is magic about the number 5 (hours)?

How do beverages factor in?  My only concern with beverages is coffee because I drink mine with milk and I think milk would be considered food.  I don't really drink much of anything else throughout the day except water (rarely a swig of fruit juice or pop).  I don't sugar my coffee.

Anyway, I *sort of* started this yesterday.  I'm actually cleansing right now with Detox + and it keeps me full anyway, so I thought it would be a good way to ease into it and possibly lose a few lbs while cleansing.  No scales here tho, so won't be able to monitor regular weight loss.  But if at the end of a couple of weeks, my pants get bigger, I'll notice.

NOTE:  I had trouble getting the PDFs to load.  Sorry, if it was answered there, I can't read it.

NEVERMIND:  Got it to download.  ;D

Not supposed to have coffee in my milk, but I think I will anyhow and see if it still works.  Can't hurt.  Still less calories than I'm consuming now.  I'll let you know in a month if it did anygood.  (if I last that long)

: Re: Fast-Five Diet: FAQs
: guysgal February 05, 2010, 11:40:17 AM
I'm intrigued.  Getting ready to make a go of this; however, I have a couple of questions.

What is magic about the number 5 (hours)?

How do beverages factor in?  My only concern with beverages is coffee because I drink mine with milk and I think milk would be considered food.  I don't really drink much of anything else throughout the day except water (rarely a swig of fruit juice or pop).  I don't sugar my coffee.

Anyway, I *sort of* started this yesterday.  I'm actually cleansing right now with Detox + and it keeps me full anyway, so I thought it would be a good way to ease into it and possibly lose a few lbs while cleansing.  No scales here tho, so won't be able to monitor regular weight loss.  But if at the end of a couple of weeks, my pants get bigger, I'll notice.





NOTE:  I had trouble getting the PDFs to load.  Sorry, if it was answered there, I can't read it.

NEVERMIND:  Got it to download.  ;D

Not supposed to have coffee in my milk, but I think I will anyhow and see if it still works.  Can't hurt.  Still less calories than I'm consuming now.  I'll let you know in a month if it did anygood.  (if I last that long)


I'll try to answer your questions just from my SHORT experience:

magic 5 hours: i think the point is just to have the long fasting period. i find that i only need a 4 hour eating window. i just am not hungry for more after that. i try to eat from 4-8pm so that i don't have a full stomach at bed time. what i"ve done, and find works well, is at 4 i eat some raw fruits and veggies and a handful of nut or some homemade granola. Then at 6ish i'm not starving, and i can sit down and enjoy a really nice dinner with my family. if i'm hungry later i'll just grab something small and healthy.

coffee: i used to drink it with milk and sweetener and loved it. now i drink it BLACK which i've never been able to do before. it actually tastes good to me black. not great  ::) but good. we recently switched to organic coffee. the flavor is much better than the stuff we used to buy. i only have 1 cup in the morning then in the afternoon, 1 cup of tea.

beverages: i try to drink plenty of water throughout the day.

cleanse: i am doing a cleanse as well, the dr natura colonix. i think the idea is to have 0 calories during the fast period. the colonix states that is has 42 calories but i don't think it's enough to affect my results. it also fills my stomach up in the morning and i've wondered if that's helped to make this easier for me. i plan to continue the fast-5 after the cleanse is over, so we'll see.

*this week i've noticed a huge difference in the effectiveness of the cleanse. coincidence? i bet not.

weighing: i haven't weighed myself yet but have noticed an ever so slight loosening of the pants!

I'd love for you to try this and let us know how it goes for you!
: Re: Fast-Five Diet: FAQs
: herbs girl February 05, 2010, 12:32:12 PM
HB, I think Dr. Herring addresses alot of questions in the  Yahoo group here...http://health.groups.yahoo.com/group/fast5/

 I read through alot of old posts and found alot of information. I also emailed Dr. Herring and got a reply the same day--I think within hours.

That is a wonderful idea to do Detox+ with Fast-5.  I had thought of doing it also before I even read your post!  :D  I need to detox really bad, and I had  been  thinking of possibly try Detox+ or something similar anyway.
: Re: Fast-Five Diet: FAQs
: guysgal February 09, 2010, 04:38:44 PM

 :D :D :D

i can relate to the afternoon HUNGRIES! about 3:00 i am so HUNGRY! sometimes it's actually painful! i make myself do something to keep my mind off of it until 4:00, then i start making myself something to eat. i have to eat a small meal around 4:30, then i eat dinner with the family around 6:00. if i try to eat too much at once, it makes my stomach really hurt! splitting up the meals helps me. plus-i can't eat too late at night or i can't sleep well.
: Re: Fast-Five Diet: FAQs
: guysgal February 13, 2010, 06:34:41 AM
Gigi, That is so encouraging!
: Re: Fast-Five Diet: FAQs
: Marisa February 14, 2010, 12:04:49 PM
This sounds interesting. I'm curious to try it too. I had a thought, I take chromium polynicotinate to help stabilize my blood sugar.( my np suggested it and it's not grown in yeast) It may help with the starving feeling during the fast period.When I take it, I'm not hungry at all, and I am always hungry. Lol. Do you all have enough energy to exercise during the fast period? And what does your eating look like during the 5 hour window?
: Re: Fast-Five Diet: FAQs
: guysgal February 15, 2010, 07:32:14 AM
healthybratt, that's great that you've lost 5lbs! i've got about 30lbs to lose too.
: Re: Fast-Five Diet: FAQs
: boysmama February 16, 2010, 10:09:06 AM
If you are having problems with coffee, you might also try organic. Makes a difference for some people.
: Re: Fast-Five Diet: FAQs
: skelliott2 February 24, 2010, 05:35:00 AM
Cool diet.  My hubby ate that way for years, snacked all he wanted after dinner, and stayed thin.  It was irritating.  ;D

One of my friends in school had the tiniest mom.  She was so beautiful.  When we asked her secret, she said she never ate during the day.  It was the only way she could stay thin. 

So, this has been around a while.  And definitely works.  Good idea!
: Re: Fast-Five Diet: FAQs
: clarice415 February 28, 2010, 04:59:23 AM
Going good so far on the fast five..I am actually losing weight which is miracle for me!! For some reason I have not been able to download the book, it keeps coming up with an error. So I thought I would ask this question here~does any one know about taking supplements? Do they have to be taken during the 5 hour eating period? Any answers would be appreciated! Thanks for sharing this diet..it is actually one I can do and feel like I can stick with.  :o
: Re: Fast-Five Diet: FAQs
: guysgal February 28, 2010, 12:59:32 PM
Going good so far on the fast five..I am actually losing weight which is miracle for me!! For some reason I have not been able to download the book, it keeps coming up with an error. So I thought I would ask this question here~does any one know about taking supplements? Do they have to be taken during the 5 hour eating period? Any answers would be appreciated! Thanks for sharing this diet..it is actually one I can do and feel like I can stick with.  :o

I don't wait until my eating window to take my herbal supplements and vitamins. I think since they have no calories it doesn't matter when they are taken. I DID decide to start taking my "fiber concoction" about 30 minutes before I break my fast. It's just psyllium and flax, so it's not really food per say, but it does contain about 100 calories so I wait to take it later in the day.

Glad you're having success! It's so encouraging!
: Re: Fast-Five Diet: FAQs
: herbalmom February 28, 2010, 01:22:19 PM
Herbs can be taken on an empty stomach but many vits & minerals need protein, fat, etc to be absorbed. So you won't absorb them if you don't take them with food.

As far as your fiber supplement, it might interfere with absorbing the vits, minerals, etc so you might want more time between taking it & eating- maybe 2 hrs instead of 1. Or take it in the morning.

HTH Blessings ~herbalmom
: Re: Fast-Five Diet: FAQs
: Kitten Kisses March 01, 2010, 04:49:18 AM
After reading the book online. . . I wonder if the fast five could be more successful by eating earlier in the day.  I've read somewhere that Sumo wrestlers eat all their food AFTER 3:00 pm to get huge. 

http://www.diet-blog.com/archives/2005/03/21/sumo_wrestlers_this_is_how_you_get_fat.php (http://www.diet-blog.com/archives/2005/03/21/sumo_wrestlers_this_is_how_you_get_fat.php)

There's a book on Amazon about it:

http://www.amazon.com/SECRET-Live-Slim-Strong-Dreams/dp/097974590X/ref=sr_1_1?ie=UTF8&s=books&qid=1267454879&sr=8-1
: Re: Fast-Five Diet: FAQs
: healthybratt March 01, 2010, 07:46:13 AM
Going good so far on the fast five..I am actually losing weight which is miracle for me!! For some reason I have not been able to download the book, it keeps coming up with an error. So I thought I would ask this question here~does any one know about taking supplements? Do they have to be taken during the 5 hour eating period? Any answers would be appreciated! Thanks for sharing this diet..it is actually one I can do and feel like I can stick with.  :o
I have a hard copy on my PC.  If anyone needs a copy send me an email or PM and I'll send it to you.  It's a big file, so depending on your service, it might bounce back, but we'll give it a shot.
: Re: Fast-Five Diet: FAQs
: healthybratt March 01, 2010, 07:48:16 AM
Herbs can be taken on an empty stomach but many vits & minerals need protein, fat, etc to be absorbed. So you won't absorb them if you don't take them with food.
My research agrees with this.  I wouldn't waste my supplements by taking them without good fats and fats have calories; therefore fats would equal food.  I take all of my supplements during my window.  If I increase my fiber I take it at the end of the window.
: Re: Fast-Five Diet: FAQs
: daisey March 02, 2010, 01:45:04 PM
This is really interesting.........I think I might join this bandwagon.   ;D
I need to figure out when I want to have my window..........does it have to be the same time every day? 
: Re: Fast-Five Diet: FAQs
: healthybratt March 03, 2010, 04:06:17 AM
This is really interesting.........I think I might join this bandwagon.   ;D
I need to figure out when I want to have my window..........does it have to be the same time every day? 
yes
: Re: Fast-Five Diet: FAQs
: clarice415 March 04, 2010, 03:35:05 AM
Thanks for the info about the supplements. I was taking my supplements outside of the window..but started thinking about it because of taking Fish oil and EPO..those both being fats. I am going to take them within my eating time now. I have lost between 7-8 pounds (not sure how long I have been on..maybe 2 weeks or so).  All of your helps are so appreciated!!..one thing with me that I have done differently is that on Sunday we have our big meal after church..so that one day a week I do change my time frame..It has not seemed to make any difference. Every other day I do 3pm-8pm...but on Sundays I do 1pm-6pm.
: Re: Fast-Five Diet: FAQs
: Marisa March 04, 2010, 06:07:40 PM
Could it be possible that the weight loss could also be from the fact that one may not consume the same amount of calories with in the 5 hour window that they would through out a regular day? Or do you girls think that you consume the same amount? I really want to try this.
: Re: Fast-Five Diet: FAQs
: healthybratt March 05, 2010, 07:14:36 AM
Could it be possible that the weight loss could also be from the fact that one may not consume the same amount of calories with in the 5 hour window that they would through out a regular day? Or do you girls think that you consume the same amount? I really want to try this.
Probably a little of both, but as mentioned in the book, it's easier to do this because you don't have to count calories.  Zero calories is pretty simple (outside the window) and whatever you want (inside the window) is a lot less defeating.  You can have that dessert (if you want it).
: Re: Fast-Five Diet: FAQs
: Marisa March 09, 2010, 11:42:07 AM
Really like this diet. Just wondering if you all think it could slow down one's metabolism, or impair one's thyroid? Due to the fact that it's hard to get enough calories in because you're just not hungry. That's the only thing scaring me about continuing long term.
: Re: Fast-Five Diet: FAQs
: healthybratt March 09, 2010, 05:59:22 PM
Really like this diet. Just wondering if you all think it could slow down one's metabolism, or impair one's thyroid? Due to the fact that it's hard to get enough calories in because you're just not hungry. That's the only thing scaring me about continuing long term.
well, it's been a month for me and i still have my appetite.  don't know if that means much.  i'm not obsessed with food like i was a couple of weeks ago, but i still have strong hunger pangs off and on throughout the day...mostly before coffee in the morning and about an hour before i eat.
: Re: Fast-Five Diet: FAQs
: healthybratt March 11, 2010, 08:12:34 AM
This thread has the potential to really GROW   :o  like the thread we had..way back when..on the Master Cleanse, so I decided to get a jump on it and split it into two threads.

Fast-Five Diet:  FAQs (http://www.welltellme.com/discuss/index.php/topic,26262.0.html)
~this thread is for questions about the plan, the book, getting started, etc.  i ask that you keep the posts on this thread more concise and 'clinical' for easy research for those getting started.

Fast-Five Diet:  Updates, Encouragement & General Chat (http://www.welltellme.com/discuss/index.php/topic,27312.0.html)
~this thread is for posts to let us know you're still going, you gave up and why, or just to let us know that you've decided to join the bandwagon.  i will allow a greater amount of latitude for the sake of encouragement.  it's always easier to take challenges with a friend or two.   ;D  i only ask that if you have specific questions that might later be needed for reference, you hop back over to this thread and post/ask/answer them here.

those of you who had notifications set for the original thread (Fast-Five Diet:  FAQs), may need to add a new notification for the new thread (Fast-Five Diet:  Updates, Encouragement & General Chat)

enjoy!
: Re: Fast-Five Diet: FAQs
: Simply Kristen March 19, 2010, 02:16:04 PM
Has anyone done this diet while nursing?
I have 15 pounds to lose, but I have a 2 month old that nurses often.

Any experience on this? Is it recommended?
: Re: Fast-Five Diet: FAQs
: AndysJess March 21, 2010, 06:13:16 AM
Has anyone done this diet while nursing?
I have 15 pounds to lose, but I have a 2 month old that nurses often.

Any experience on this? Is it recommended?

My first inclination would be to say no, but I would like to hear others' opinions.  I'm due to have my 5th baby in the next 8 weeks or so and would love to drop weight quickly.
: Re: Fast-Five Diet: FAQs
: motherhen7 April 11, 2010, 05:27:39 PM
Just wondered how you guys were going with the Fast-five diet who started back a couple of months ago?

Also I couldn't manage to open the E-book link that was posted earlier on in this thread.  If anyone has a downloaded copy of it and would like to PM me or email, that would be great.

 I used to eat this way before I got fat, but the other way around.  Eat like a horse pretty much non-stop from Breakfast until lunch time then nothing much at all, maybe PB sandwich after school and I was very fit, strong and skinny.  I ate all my friends school lunches as well, non of them could understand how I never got fat with the amount of food I ate all day and during class when the teacher's back was turned ;-)   Mum couldn't understand how I didn't need dinner  (she had no idea how much food I ate a day.)  Sometimes she made me eat at least the veggies ;-)
  I boarded with a family when I was 18, when my family moved O/S for 18 months to complete my course.   The family I boarded with insisted I eat dinner with them like a real family- that was my undoing!  Because I still kept eating the same amount all day long, then had to have her rich and delicious meals including a dessert every night.   I have been eating 3-6 meals a day (nothing huge either) ever since (I'm 39 now)   I do have blood-sugar issues and cortisol increases with lack of sleep or too many carbs.  Uggh!  Has anyone noticed that eating this way has resolved any of those issues if you were like me?  I have low-carbed and that works well for, but hard to maintain if the budget restricts at all and making separate meals for everyone in a large family can make it less doable.  Anyway, I have lost lots of post baby weight, and am currently pregnant, but I wonder if it would hurt to still eat plenty of calories but shift them to a window like this?  I thought perhaps I could modify it with protein meals like eggs and chicken salad without afffecting the blood sugar, leptin and insulin connection.  I actually think I am insulin resistant anyway.  I don't want to gain as much as I usually do, need to keep my BP down  .

ANy thoughts?

Thanks.
: Re: Fast-Five Diet: FAQs
: DHW May 09, 2012, 04:23:27 PM
The Leptin Reset is kind of the opposite approach: huge breakfast of fat and protein, then less and less food as the day progresses.  Other than breakfast, skip meals if you are not hungry.  The last meal of the day should be 4 hours (?) before bedtime, so there is a pretty long fast between supper and breakfast.
: Re: Fast-Five Diet: FAQs
: healthybratt July 07, 2012, 11:14:48 AM
Just thought I'd let everyone know.  I tried this diet again, starting 3 months ago only this time I gave up ALL calories (even cream in my coffee).  I have lost 20 lbs so far and still moving.

: Re: Fast-Five Diet: FAQs
: tanita December 28, 2012, 08:18:02 AM
Healthybratt, I was wondering if you're still on this diet??
I am researching it and am curous about your results!

: Re: Fast-Five Diet: FAQs
: Victoria March 04, 2013, 11:30:34 AM
Is it ok to do this diet while nursing?
: Re: Fast-Five Diet: FAQs
: Redheadedmama November 21, 2013, 11:07:24 AM
 :-* Day 4 on the fast 5 , so far so good.
      I'm going to give up creamer for my
    coffee and stick to stevia. I drink lots of water and
   I drink herbal tea. Going to weigh in Saturday morn. and see if I lost any.
: Re: Fast-Five Diet: FAQs
: Redheadedmama April 12, 2016, 03:00:08 PM
I wish I would have stuck to this. A friend of mine has been doing this for four years now and is still going strong! I have started again today. Going to keep up on my calendar better and write in my journal to keep up.