Select Page

Last week I was in Madison, Wisconsin for the CrossFit Games and enjoyed some beautiful weather, great workouts and lots of binge watching of my favorite sport. This is a picture above on one of my morning runs around Lake Monona.

This is my final email on Intermittent Fasting. If you missed the first two I recommend you can go back and read them. You can read the first one here and the second one here.

Today I am going to tell you EXACTLY what I do when it comes to intermittent fasting and why.

Every evening I make sure that I fast a minimum of 13 hours. For example, if I eat dinner at 7pm then I will not eat anything until 8am. The reason I do this is to give my blood glucose levels the opportunity to reset each evening. Ideally you should wake up with a fasting blood glucose between 70 mg/dL and 100 mg/dL. When I was monitoring my blood glucose levels I learned how to optimize these levels which is why I implemented this strategy.

Once per week I fast for 36 hours. I will go from dinner one day all the way to breakfast two days later. For example, if I eat dinner on Monday at 7pm I will not eat again until breakfast on Wednesday morning. The reason I do this is because I found it to be very beneficial for my blood glucose levels. When I do this prolonged fast is when my fasting blood glucose levels are the most optimal.

Once per week I fast until dinner. This is more of a 24 hour fast. For example I will eat dinner on Friday and then not eat until dinner on Saturday. I do this for the same reason listed above. I like to space this fast 2-3 days apart from my 36 hour fast. So I may do my 36 hour fast Monday evening to Wednesday morning and then my 24 hour fast Friday evening to Saturday evening.

Important to note.

I am experimenting with my body. Just because I do this does not mean you should.

I am not legalistic about extended fasting periods. If it doesn’t make sense or work with my schedule to fast 24 or 36 hours I don’t and am totally fine with it.

I am hyper aware of my body. I can make adjustments on the fly because of this. Sometimes I may eat because I know I need to.

I am having 1-2 cups of coffee each day that include a “coffee bomb” which is 110 calories primarily of fat. This is not going to affect my blood glucose levels but will give me a little fuel to approach the morning. I find this beneficial especially on 24 and 36 hour fasting days.

I mix two tablespoons of chia seeds in water every morning along with two tablespoons of Psyllium Husk with water each morning. This contains calories from carbohydrate. I drink the chia seeds for my runs and the fiber to help with my cholesterol.

I run 4-5 days per week, bike 2-3 days per week, do yoga once per week and crossfit 5-6 days per week. I am very active. I adjust calories as needed to fuel these sessions and always listen to my body.

I eat a lot. Typically I will get in 3500-4000calories per day. On a weekly average with the fasting I do my intake is around 3200 calories per day.

Learn more about it before you start fasting.

Here are some great resources if you are interested in learning more about fasting.

Listen to this podcast called Lifespan with Dr. David Sinclair. I would recommend listening to all of the episodes. He is on the cutting edge of research on longevity and healthy aging.

Read this book called OUTLIVE by Peter Attia, MD. It is long but so good. Dr. Attia is a go to expert on healthy aging and you will learn so much about longevity by reading this book.

Watch this series called Limitless with Chris Hemsworth on Disney Plus. I found it very entertaining and informative on the subject of healthy aging and longevity.

Final Thoughts

Health is achievable for everyone and 100% in your control. Regardless of your circumstances you decide what to eat. If you are not aging well or feeling good then that means what you are doing is not working. Stand up for yourself and make the necessary changes. You do not have to do this on your own. Hire me to help you. I hope you do.

[wpforms id=”116″]

Get the Results You're Looking For

Complete the form below to get started.

Or call us at (979) 693-3103
or email us at