G’day Mate!

As we head into the new year, it’s the perfect time to reset and focus on taking care of both your body and mind for 2025. Last week, I shared how counting calories can sometimes backfire mentally, and the response was incredible. This week, I want to dive into fasting and hybrid training—balancing the need to reset our guts while still performing at our best. Let me share a personal challenge I faced.

For three years, I followed a 16:8 fasting routine, eating my last meal at 7:30 PM and fasting until 11:30 AM. I did this the first Monday to Friday of every month. But as my training volume and kitchen work ramped up, I found it tough to meet my 3600+ calorie needs in just an 8-hour window. My solution? I now fast once a quarter for five days, giving my gut a reset while keeping my energy levels high for performance and recovery. Like training, fasting works best when tailored to your needs.

In Today’s Newsletter (5-min read):

• 💪 The Benefits of Intermittent Fasting (IF)

• 🤔 Is IF a Good Idea for Hybrid Athletes?

• 📝 My Actionable IF Plan

Know someone curious about fasting? Share this newsletter with them HERE. You’ll help them learn about IF, and they’ll help you win the Joule Oven from Breville!

What is Intermittent Fasting (IF)?

IF is simple—you might already do it unintentionally! But for real benefits, aim for at least three consecutive days (so skipping breakfast once doesn’t count 😀).

At its core, fasting is a period of going without food or external energy sources, allowing your body to tap into its reserves. Popular variations include:

• 16-hour fast with an 8-hour eating window, e.g., eating your last meal at 7:30 PM and your first at 11:30 AM.

• Adjusting fasting periods to match your schedule and energy needs.

The Benefits of Fasting According to Science

Fasting offers a range of benefits, but here are my top three:

• Autophagy: Fasting triggers your body’s clean-up process, removing damaged cells and regenerating healthier ones. This improves cellular health, reduces inflammation, and may lower the risk of diseases like Alzheimer’s. It’s like kicking out bad tenants and welcoming in those who’ll look after the house! (Source: Mizushima, N., et al. 2008)

• Insulin Sensitivity: By lowering insulin levels, fasting improves insulin sensitivity, regulates blood sugar, and boosts fat metabolism. This reduces the risk of type 2 diabetes and supports metabolic health. (Source: Mattson, M.P., et al. 2014)

• Hormonal Benefits: Fasting increases human growth hormone (HGH) production by up to five times, aiding muscle recovery and fat loss. It also boosts norepinephrine, enhancing fat burning and metabolic rate—ideal for hybrid athletes. (Source: Ho, K.Y., et al. 1988)

Pro Tip: Start with a 12-hour fast (e.g., 7 PM to 7 AM) to ease in and still enjoy some benefits.

Fasting Protocols for Every Lifestyle

There’s no one-size-fits-all approach to fasting. Here are a few options to consider:

• 16:8 Intermittent Fasting: Fast for 16 hours and eat within an 8-hour window. A great entry point.

• 5:2 Diet: Eat normally for five days and restrict calories (500–600) on two non-consecutive days.

• Time-Restricted Eating: Align your eating window with your circadian rhythm (e.g., 9 AM to 5 PM).

Pro Tip: Experiment with protocols and track how your body responds. Tools like WHOOP can give valuable insights into recovery and performance.

Your Fasting Action Plan

1. Pick Your Protocol: Choose a fasting window that fits your schedule.

2. Plan Your Meals: Prep nutrient-dense meals to avoid impulse eating. Focus on on Protein and fat, to keep you fuller for longer.

3. Track Progress: Use WHOOP or a journal to monitor energy, sleep, and performance. (This one is important)

Quick Notes from the Community

 🙋🏻‍♂️ @hivernoir asked: Does activating chia seeds help with bioavailability?
Yes! Soaking chia seeds enhances bioavailability by forming a gel that supports digestion, soothes the gut lining, and slows nutrient absorption. It also reduces anti-nutrients like phytic acid, improving mineral uptake.

☀️ Vitamin D3 is essential, especially as sunlight gets scarce in colder months. Right now, subscribe to AG1 using THIS link, and I’ll send you a free year’s supply of Vitamin D3+K2 with every subscription. I take it daily—don’t miss out!

🏃🏻‍♂️ Next week, we’re drawing the prize for the Joule Oven from Breville. Remember to share this newsletter with mates who’d get value from it—they’ll learn about fasting, and you’ll get closer to the best oven on the market!Keep crushing it legends

DC

#EatGoodFeelGood