Penn writes about how he has discovered that fasting has become an important part of his healthy lifestyle: “ not eating used to mean, I would be headachy, ornery, panicked, and lethargic. Now not eating means I’m jacked up, happy, and focused. I love it.”
Fasting 16+ hours daily In between 24 and 48 hours weekly has been a game changer for him. Not only does it help him maintain his target weight and manage his blood pressure better. It also gives him an energy boost.
In my teen years, I experimented with fasting, partly for health reasons and partly because it’s a part of the Christian faith that hardly anyone seems to practice anymore. I remember hating it. I felt miserable so I stopped doing it.
There have been a couple of times as an adult. I considered fasting but thought better of it because I knew I would hate it, also because my wife highly discouraged it. Her strong opinion was that it’s not something one does without medical reasons and under medical supervision.
I like Penn’s take on fasting based on his mentors’ principles:
- Always Hydrate
- 16+ hours of fasting is always good
- If struggling with stomach pangs, it helps to remember the fat is burning away
- 24-48 Hours once a week is always good
- Up to 72 hours without being in a clinic to be monitored by doctors
On average, Penn does 17 hours six days a week and over 22 hours one day per week.
I think I’ll start tonight at 6:00 pm and aim to break fast at 10:00 am tomorrow. I’ll track how I do this week.
Here’s a ChatGPT example of a weekly intermittent fasting program. This plan is focused on balancing health benefits of fasting while maintaining muscle mass and energy levels:
#### **Fasting Plan**:
**Goal**: 16:8 intermittent fasting (fast for 16 hours, eat within an 8-hour window).
- **Monday to Friday**:
- Fasting period: 7 PM – 11 AM.
- Eating window: 11 AM – 7 PM.
- During the eating window, focus on:
- **Breakfast** (around 11 AM): Include protein (e.g., eggs, tofu), healthy fats (avocado, nuts), and fiber-rich carbs (whole grains, fruits).
- **Lunch** (around 2 PM): Lean proteins (chicken, fish, legumes), vegetables, and whole grains.
- **Dinner** (around 6 PM): Light meal, focusing on vegetables and a moderate amount of healthy fats (olive oil, nuts) and protein.
- **Hydration**: Drink plenty of water during the fast. Herbal teas or black coffee are allowed, but avoid sugary drinks.
- **Saturday and Sunday**:
- More flexible with the fasting window (e.g., 14:10 or 12:12). Enjoy more relaxed meal timing but maintain healthy food choices.
#### **Exercise Plan**:
**Goal**: Preserve muscle mass and improve cardiovascular health through light resistance training and aerobic exercises.
- **Monday**:
- **Strength Training** (30 minutes): Focus on light weights or resistance bands.
- Exercises: Squats, leg raises, wall push-ups, and light bicep curls.
- Reps: 2 sets of 10–15 reps each.
- **Walk** (20–30 minutes): Low-intensity walk in the morning or evening.
- **Tuesday**:
- **Yoga or Stretching** (30 minutes): Gentle yoga for flexibility and balance.
- Focus: Chair-based poses, stretching, and deep breathing for relaxation.
- **Wednesday**:
- **Strength Training** (30 minutes):
- Similar exercises to Monday, focusing on upper and lower body strength.
- **Walk** (20–30 minutes): Same as Monday.
- **Thursday**:
- **Swimming or Water Aerobics** (30–45 minutes): Great for joint-friendly aerobic exercise.
- **Friday**:
- **Strength Training** (30 minutes): Same as earlier in the week, with gradual increases in resistance if comfortable.
- **Walk** (20–30 minutes).
- **Saturday**:
- **Bike Ride or Outdoor Activity** (30–45 minutes): Low-impact aerobic exercise that gets the heart pumping.
- **Sunday**:
- **Rest and Light Stretching**: Focus on recovery and light stretching for flexibility.
### **Important Tips**:
1. **Protein Intake**: Aim for around 25–30 grams of protein per meal during the eating window to prevent muscle loss.
2. **Calcium and Vitamin D**: Ensure your dad gets enough of these nutrients for bone health, especially if he’s fasting.
3. **Consultation**: Before starting any program, it’s essential to check with a doctor to ensure this approach suits his health needs.
This type of program strikes a balance between the benefits of intermittent fasting and maintaining muscle mass, especially for older adults. The exercise plan ensures low-impact but effective movements to support overall health.
