Harnessing the Power of Intermittent Fasting for Optimal Health and Performance
Physical Wealth Weekends:Stories from my personal Bio-hacks
As I near my 49th birthday, I’ve been on a transformative journey that has changed the way I approach health, nutrition, and overall performance. I have tried (off-and-on) the concept of intermittent fasting and enjoyed the way I felt, but hadn’t committed to it on a full-blown habit change until recently. On July 19th, 2024, I was driving across the country to Nashville for our Bitcoin2024 events with a Mercedes Sprinter worth of AV equipment and art, and one of my venture partners, Justin Calvino. During the first day discussions we began talking metabolic hacks and Justin gave me his 8/8//8 intermittent fasting regimen and I adopted it as an experiment while we worked 20-hour days most of that week. Upon my return, I was feeling so good, that I committed to optimizing my intermittent fasting (I.F.) schedule to achieve my goal of 9% or less body fat by mid-October (my birthday), while maintaining muscle mass and addressing key lifelong inherited health risks, such as high triglycerides and fatty liver, without the use of medication.
HOW IT IS GOING 6 WEEKS INTO THE JOURNEY!
In just a few weeks, I’ve already experienced significant progress—shedding 10 pounds, reducing my waist from 34 inches to 33 inches, and working toward my goal of a 32-inch waist. My intermittent fasting journey has allowed me to recalibrate my body, and I’m excited to share my learnings with you as part of our Fitness Fridays series.
The Benefits of Intermittent Fasting
Intermittent fasting isn’t just a trend—it’s a powerful tool that can help you optimize your body composition, enhance metabolic health, and simplify your relationship with food. By controlling when you eat, rather than obsessing over what you eat, you allow your body to function in a more efficient, fat-burning state.
Here are some key benefits of intermittent fasting:
Fat Loss and Lean Muscle Retention
I.F. triggers fat burning by extending the period during which your body uses stored fat for energy. It also supports muscle retention, especially when paired with resistance training, as it helps maintain muscle mass while shedding fat.
2. Improved Insulin Sensitivity
Regular fasting windows can improve insulin sensitivity, helping regulate blood sugar levels and reducing the risk of type 2 diabetes. This is especially important for those with genetic predispositions to metabolic issues, like high triglycerides or fatty liver. My red blood cell counts and hematocrit have been in range and the lowest since I started recording them years ago as of my blood donation appointment 10 days ago.
3. Enhanced Mental Clarity and Focus
Many people experience sharper mental focus during their fasting window, as the body shifts its energy from digesting food to powering your brain. It also promotes neuroplasticity, improving long-term brain health.
4. Cellular Repair and Longevity
Intermittent fasting activates autophagy, a process that clears out damaged cells and promotes cellular repair. This not only supports overall health but also has anti-aging benefits.
How to Implement Intermittent Fasting
There are several ways to approach intermittent fasting, and the key is to find what works best for you. I’ve personally adopted an 8/8/8 approach—sleeping for 8 hours, fasting for 8 hours, and eating during a 12 pm–8 pm window—which has been effective in aligning my lifestyle with my fitness goals. Here’s how you can start:
1. Choose a Fasting Window
The most popular I.F. method is the 16:8 fast, where you fast for 16 hours and eat during an 8-hour window. You could also try 14:10 (14 hours of fasting, 10 hours of eating although I never got the results I currently have seen with this duration and find that the extra 2 hours has made all the difference) or even 18:6, depending on your goals, but you have to make sure when you eat you are getting a nutrient-dense meal and supplement with vitamins as well since this is not about starving yourself. I never actually feel hungry. Most of the time I just eat til I am full in the window and find that I am enjoying my food and also tasting it in ways I haven’t before. Please note that this also includes limiting all caloric drinks to the eating window (including alcohol) or other soft drinks. I have black coffee now until noon and water or sparkling water only outside of my 12-8pm window.
2. Ease into It
If you’re new to fasting, start by gradually increasing your fasting window. Begin with 12 hours of fasting (for example, 7 pm–7 am), and add an hour each week until you reach your desired window, however, ramp into the 16:8 as soon as you can since over 45 the gut needs more rest than activity and your mindset will shift and use the results you see sooner as additional motivation.
3. Stay Hydrated
Drink plenty of water during your fasting hours. Black coffee, tea, and zero-calorie beverages are also great options to stay hydrated and keep your energy up.
4. Focus on Nutrient-Dense Meals
When you break your fast, ensure your meals are rich in protein, healthy fats, and vegetables. Avoid processed foods and sugars to maximize the benefits of fasting. I never really eat fast food, so that wasn’t a habit to break for me, but if it is, you will probably experience some withdrawal symptoms so just be prepared for that.
5. Listen to Your Body
IF is flexible—if you’re feeling particularly low energy or overly hungry, adjust your fasting window. The goal is to improve your health, not to punish yourself.
Tips for Success
- Track Your Progress: Keep track of your weight, body measurements, and energy levels. This will help you adjust your fasting and workout routines as needed.
- Combine I.F. with Exercise: Resistance training and intermittent fasting make a powerful combination for burning fat and retaining muscle. If you enjoy lifting then focus on compound movements like squats, deadlifts, and bench presses. I did heavy intense workouts for years and do very little now since having a hip-replacement in June of 2023 and these days my workout consists of long walks to and from our beach up and down our hilly neighborhood pushing young baby twins in a dual stroller (60 pounds and counting each week as they grow) up and down hills on a leisurely but intense and hilly 5.5 mile round-trip walk three days per week. I also am working back in yoga (3 days per week is the goal) but in the last several months that has not been added back in yet.
- Get Enough Sleep: I wish I could say I am doing this, but I average 6 hours of sleep broken up each night between newborn twins and work schedules. Recovery is crucial, and sleep plays a vital role in supporting your metabolic health and fat loss goals, so 6-8 hours is the minimum and I can only imagine what my results will be when those 6 hours are a straight 6 again without interruption.
The Journey Ahead
Having had the pleasure during the Nasvhillee events to host a dinner for Robert Kennedy Jr and to see how healthy, fit, lean, and energetic that man is at 70 made me even more motivated to make the discipline of my health-wealth a top focus in 2024 and beyond.
I will also shout out to my wife and business partner of 20 years Brianne who is always willing to focus on supporting our health and shared goals, and to Justin for being another catalyst example of my ATOMIQ Network of portfolio entrepreneurs that prioritizes health, wealth, and longevity as highly as they do success in business. Iron truly sharpens iron and surrounding yourself with a circle of influence who care about these things and creating a coalition of the willing for your new habits is also a major help to staying the course.
I’m six weeks out from my goal of achieving the best physique of my life by my 49th birthday, and intermittent fasting has been instrumental in that process. Whether you’re looking to lose fat, gain mental clarity, or improve your overall health, intermittent fasting can be a game-changer in your fitness journey.
If you’re ready to take control of your health, start experimenting with intermittent fasting. Adjust the window to fit your lifestyle, and watch how your body transforms. Keep an eye out for more tips and insights every Friday as we continue to explore ways to enhance our health and wealth.
To your health and fitness success!
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Feel free to share this blog post with others who may benefit from intermittent fasting and stay tuned for more insights next week!