Why I Do This Work
The short answer: I realized that everything I was learning about aging didn't matter if people did not know about it.
Who I Am
I'm a researcher. I spend a lot of time in labs, analyzing data, running clinical trials. I've been doing this for over 25 years.
But I'm also a son who watched my parents get older and saw how their choices affected their quality of life. I'm someone who made mistakes with my own health in my 30s. I'm a person who realized that the research I was publishing in top medical journals wasn't helping most people who actually needed it.
That's what changed everything for me.
The Turning Point
For years, I published my work in the New England Journal of Medicine, JAMA, and other top medical journals. The research was solid. It was making an impact in academic circles.
But then I realized something: Most people never read those journals. Most people don't know what’s in them because scientific writing can be hard to understand without a PhD. The important information about how to slow aging, optimize metabolism, and stay sharp as we age was not reaching the public, and was getting lost in academic language.
I got frustrated with that. I knew I had something valuable to share, but I wasn't sharing it in a way that actually reached people.
So I made a decision: I was going to translate what I know into simple, actionable strategies that real people could actually use.
That's what I'm doing now.
Popular Blogs
Can Intermittent Fasting Reverse Type 2 Diabetes? What Science Shows
Type 2 diabetes affects millions of people. Many take insulin or other medications every day. But what if changing when you eat could help? New research shows that intermittent fasting might help people with type 2 diabetes.
Dr. Stephen Anton studies how eating patterns affect our health. He has looked at exciting new research on intermittent fasting and diabetes. Let's see what the science says.
A Remarkable Case Study
In 2018, doctors published a study about three men with type 2 diabetes. All three had been taking insulin for many years. They tried a special type of fasting called alternate day fasting.
Here is what happened. The first man was 40 years old. He had diabetes for 20 years. The second man was 52 and had diabetes for 25 years. The third man was 67 and had diabetes for 10 years.
They all followed a fasting schedule. Most of them fasted three days per week. On fasting days, they only ate dinner. They did this for 7 to 11 months.
The results were amazing. The first man stopped needing insulin after just 5 days. The second man stopped after 18 days. The third man stopped after 13 days.
Think about that. These men had been taking insulin for years. Within days of starting intermittent fasting, they no longer needed it.
They also lost weight. Each man lost about 22 pounds. But here is the important part. They stopped needing insulin before they lost much weight. This means the fasting itself helped their blood sugar, not just the weight loss.
All three men said the fasting was relatively easy to follow. They stuck with it for many months. Their hemoglobin A1C levels dropped significantly. This is a blood test that shows how well diabetes is controlled.
What Does This Mean?
This study was small. It only looked at three people. We need much bigger studies to be sure these results apply to everyone. But the results are very promising.
Dr. Anton says this shows intermittent fasting has real potential as a treatment for type 2 diabetes. But he also says we need more research before doctors start prescribing it to everyone with diabetes.
How Does Fasting Help Diabetes?
To understand how fasting helps, we need to understand what happens in your body when you eat and when you fast.
When you eat, your blood sugar goes up. Your body releases insulin to bring the sugar down. If you eat all day long, your insulin is high all day long.
Over time, your cells stop responding well to insulin. This is called insulin resistance. Your body has to make more and more insulin to control your blood sugar. Eventually, you develop type 2 diabetes.
When you fast, something different happens. Your blood sugar stays low. Your insulin levels drop. Your body switches from burning sugar to burning fat.
This switch is very important. When you burn fat, your liver makes molecules called ketones. Your body can use these ketones for energy instead of sugar.
This metabolic switch gives your body a break from constantly dealing with high blood sugar and high insulin. It helps your cells become more sensitive to insulin again.
What Animal Studies Show
Scientists have also studied fasting in mice. These studies help us understand how fasting works.
In one study, mice were fed a diet that made them obese. Then some mice did alternate day fasting. They ate one day and fasted the next day.
The fasting mice ate the same total calories as the mice that ate every day. But the fasting mice weighed less. Their blood sugar control was much better.
After eating sugar, the fasting mice had lower blood sugar levels than the mice that ate every day. Their livers were also healthier.
Another study looked at mice that ate all their food in a short time window each day. They only fasted for 11 to 14 hours per day. This is similar to the 16:8 fasting that many people do.
These mice lived 11% longer than mice that could eat anytime. They also stayed healthier as they aged. They got diseases later in life.
The amazing thing is that what they ate did not matter as much as when they ate. Mice on different diets all benefited from eating in a time window.
The Metabolic Switch
Dr. Anton talks about something called the metabolic switch. This is when your body switches from using sugar for energy to using ketones.
This switch is very important for health. When you use ketones, your cells are under less stress. They make less waste. They can clean themselves out better through a process called autophagy.
Autophagy is when your cells remove damaged parts and waste products. This keeps your cells healthy. It helps repair your DNA. It reduces inflammation.
The problem is that most Americans never flip this switch. They eat from the time they wake up until they go to bed. Their blood sugar is high all day. They never make ketones.
Look at a typical American eating pattern. Breakfast at 7 AM. Snack at 10 AM. Lunch at noon. Snack at 3 PM. Dinner at 7 PM. Snack at 9 PM. Blood sugar goes up and down all day but never gets low enough to switch to ketones.
Now look at someone doing time restricted eating. They eat their first meal at noon. They eat their last meal at 6 PM. From 6 PM until noon the next day, they fast for 18 hours.
During those 18 hours, their blood sugar stays low. Their ketone levels rise. Their body switches fuels. Their cells get a chance to clean up and repair.
Different Types of Fasting
There are different ways to do intermittent fasting. Alternate day fasting means you fast every other day. On fasting days, you might eat just one small meal or nothing at all.
Time restricted eating means you eat all your food in a short window each day. For example, you might eat only between noon and 6 PM. That gives you an 18 hour fast every day.
Dr. Anton says time restricted eating is easier for most people to stick with. It becomes part of your daily routine. You do it every day, so it becomes a habit.
The Bigger Picture
Intermittent fasting does more than just help blood sugar. It affects your whole body in positive ways.
It reduces inflammation throughout your body. It improves your cholesterol levels. It helps your gut bacteria stay healthy. It might even help prevent cancer.
It also helps with weight loss. Not just because you eat less, but because your body becomes better at burning fat. Your metabolism becomes more flexible.
A flexible metabolism means your body is good at switching between burning sugar and burning fat. This is how our bodies are designed to work. But modern eating patterns keep us stuck in sugar-burning mode.
Important Cautions
If you have type 2 diabetes and take insulin or other medications, do not start fasting without talking to your doctor first. Fasting can make your blood sugar drop too low, which can be dangerous.
Your doctor can help you adjust your medications as you start fasting. They can monitor your blood sugar to make sure you stay safe.
The three men in the study were closely monitored by doctors. They did not do this on their own.
What You Can Do
If you want to try intermittent fasting to help with blood sugar or diabetes, here are some steps.
First, talk to your doctor. This is especially important if you take any medications.
Second, start slowly. Try pushing breakfast back by an hour. Or try stopping eating earlier in the evening. Gradually increase your fasting window.
Third, pay attention to how you feel. Check your blood sugar regularly if you have diabetes. Keep track of your energy levels and how you feel.
Fourth, focus on eating healthy foods during your eating window. Fasting is not an excuse to eat junk food. Eat vegetables, healthy proteins, and good fats.
Fifth, be patient. It takes time for your body to adapt to a new eating pattern. Give it at least a few weeks before you decide if it is working.
The Bottom Line
The research on intermittent fasting and type 2 diabetes is very promising. Some people have been able to stop taking insulin by changing when they eat.
Animal studies show that fasting improves blood sugar control and helps animals live longer and healthier lives.
The key seems to be flipping the metabolic switch. When you fast long enough for your body to start making ketones, good things happen. Your cells get healthier. Your insulin sensitivity improves. Your blood sugar comes down.
We need more large studies in humans. But the early results are exciting. Intermittent fasting might become an important tool for preventing and treating type 2 diabetes.
If you have diabetes or are at risk, talk to your doctor about whether intermittent fasting might help you. It could change your life.
What I've Learned (The Research, Simplified)
For the past 25+ years, I've studied one main question: How can people actually age well?
This includes research on:
How metabolism changes with age and what you can do about it.
The role of intermittent fasting and eating patterns.
How cardiovascular health affects longevity.
What keeps your brain sharp and protects against cognitive decline.
How lifestyle choices impact obesity and metabolic disease.
The key finding: You have way more control over your aging than you think.
Most people believe that aging is just something that happens to you. Energy loss, weight gain, brain fog, losing strength—they think it's inevitable.
It's not.
The research shows that your daily choices - what, when, and how much you eat, how you move, how you sleep, and how you manage stress - all directly impact how you age. These choices can actually impact your rate of aging. Not someday. Now. And in ways you can feel and measure.
That's what the science says. And that's what I see in the people I work with.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
More Energy & Better Metabolism
You want to wake up ready to go, not drag through the day. This is about optimizing how your body processes food and fuel. Better metabolism means better energy, easier weight control, and stronger physical performance.
Brain Health & Sharp Thinking
Protecting your brain and maintaining your mental clarity as you age isn't something that happens by accident. It requires specific nutrition, sleep habits, movement, and lifestyle strategies specific to brain health. I'll show you exactly what works.
Stay Strong & Move Without Pain
Maintaining muscle, balance, and mobility is what allows you to live a full life and stay independent as you age. Whether it’s hiking, skiing, playing with your kids (or grandkids) or just moving through your day without stiffness - this matters.
Recovery & Physical Resilience
Your body needs proper recovery to stay healthy. This includes good quality sleep, stress management, and movement strategies that help you bounce back faster.
Purpose & Peace of Mind
Physical health is part of the equation. So is feeling like you're in control of your future, living with purpose, and knowing you're doing the right things at the right times.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
Alpha Max Test 3D
All-natural testosterone booster I formulated with the one and only Funk Roberts.
The Better Fit Mask
My preferred facemask for protection and comfort. Use code: DRANTON for 10% off.
My Background (What Makes Me Qualified)
Education:
BA in Psychology from Florida State University.
Master's degree in psychology from the University of Florida.
PhD in Clinical and Health Psychology from the University of Florida.
Post-doctoral fellowship at the Pennington Biomedical Research Center.
What This Means: I studied how people actually change their behavior. How to help them adopt healthier habits that stick. How to design interventions that work for real people in real life, not just in labs.
Research & Publications:
Over 200 peer-reviewed scientific articles.
Multiple published book chapters.
Research recognized nationally and internationally.
Cited thousands of times by other scientists.
Co-Author of The Man Diet.
What This Means: My work has been tested, reviewed by other experts, and built upon. It's not opinion. It's evidence.
Current Role:
Full Professor at the University of Florida.
Associate Director, University of Florida’s Institute on Aging.
What This Means: I'm still actively researching, training the next generation of researchers, and staying current with the latest science. I'm not just relying on old knowledge. I'm learning new things all the time.
But Here's What Really Matters
All of that research and all those credentials would mean nothing if I couldn't translate what I’ve learned over the years into something useful for you.
So I've spent the last several years focusing on this: How do I take 25+ years of research and turn it into simple, clear strategies that actually work for busy adults who want to feel better and age well?
That's the real goal. And that's what I bring to the people I work with.
My Philosophy About Aging
You're Not Broken
The goal isn't to "fix" you or make you into someone else. It's to help you feel like yourself again, with the energy and clarity you want.
Small Choices Add Up
You don't need to overhaul your entire life. Consistent, small changes in nutrition, movement, sleep, and stress management compound over time. That's how real change happens.
Understanding Matters More Than Willpower
If you understand why something works, you don't need to white-knuckle it. You just follow the program because it makes sense. That's why people stick with this approach long-term.
Evidence Beats Opinion
I'm not going to tell you to do something because I think it's trendy or because an influencer is promoting it. Everything I recommend is backed by research and real-world results.
You're the Expert on Your Own Life
I provide the knowledge and framework. You know your schedule, your preferences, your challenges, and your goals. The best approach is the one that fits your actual life—not someone else's.
What People Tell Me
Finally, someone who explains why instead of just giving me rules.
I thought this kind of change wasn't possible at my age.
The strategies are practical. I can actually do them.
I feel in control of my health for the first time.
These conversations remind me why I do this work. It's not about credentials or publications. It's about helping real people take back control of their aging.
What I'm Not
I'm not a cheerleader selling you hope and motivation. Motivation fades. What lasts is understanding and practical systems.
I'm not selling quick fixes or magic pills. There aren't any. What works is science-backed strategies applied consistently.
I'm not here to shame you or make you feel bad about past choices. You're here because you want change. That's what matters.
I'm not a one-size-fits-all coach. People are different. Your program should fit your life, your goals, and your preferences—not some generic template.
What I Am
I'm someone who's spent 25+ years studying how people age well and how to help them actually implement that knowledge.
I'm committed to explaining the science in plain language so you understand why something works.
I'm focused on creating practical systems that fit your real life.
I'm dedicated to helping you feel more energetic, stronger, sharper, and more confident in your future.
I believe you have more control over your rate of aging than you think, and I want to help you take it.
Let's Work Together
You're here because you're ready to do something different. You're tired of guessing about what works. You want clear, evidence-based guidance that actually results in change.
That's exactly what I provide.
Ready to Get Started?
Or if You Have Questions:
Recent Blogs
Can Intermittent Fasting Reverse Type 2 Diabetes? What Science Shows
Type 2 diabetes affects millions of people. Many take insulin or other medications every day. But what if changing when you eat could help? New research shows that intermittent fasting might help people with type 2 diabetes.
Dr. Stephen Anton studies how eating patterns affect our health. He has looked at exciting new research on intermittent fasting and diabetes. Let's see what the science says.
A Remarkable Case Study
In 2018, doctors published a study about three men with type 2 diabetes. All three had been taking insulin for many years. They tried a special type of fasting called alternate day fasting.
Here is what happened. The first man was 40 years old. He had diabetes for 20 years. The second man was 52 and had diabetes for 25 years. The third man was 67 and had diabetes for 10 years.
They all followed a fasting schedule. Most of them fasted three days per week. On fasting days, they only ate dinner. They did this for 7 to 11 months.
The results were amazing. The first man stopped needing insulin after just 5 days. The second man stopped after 18 days. The third man stopped after 13 days.
Think about that. These men had been taking insulin for years. Within days of starting intermittent fasting, they no longer needed it.
They also lost weight. Each man lost about 22 pounds. But here is the important part. They stopped needing insulin before they lost much weight. This means the fasting itself helped their blood sugar, not just the weight loss.
All three men said the fasting was relatively easy to follow. They stuck with it for many months. Their hemoglobin A1C levels dropped significantly. This is a blood test that shows how well diabetes is controlled.
What Does This Mean?
This study was small. It only looked at three people. We need much bigger studies to be sure these results apply to everyone. But the results are very promising.
Dr. Anton says this shows intermittent fasting has real potential as a treatment for type 2 diabetes. But he also says we need more research before doctors start prescribing it to everyone with diabetes.
How Does Fasting Help Diabetes?
To understand how fasting helps, we need to understand what happens in your body when you eat and when you fast.
When you eat, your blood sugar goes up. Your body releases insulin to bring the sugar down. If you eat all day long, your insulin is high all day long.
Over time, your cells stop responding well to insulin. This is called insulin resistance. Your body has to make more and more insulin to control your blood sugar. Eventually, you develop type 2 diabetes.
When you fast, something different happens. Your blood sugar stays low. Your insulin levels drop. Your body switches from burning sugar to burning fat.
This switch is very important. When you burn fat, your liver makes molecules called ketones. Your body can use these ketones for energy instead of sugar.
This metabolic switch gives your body a break from constantly dealing with high blood sugar and high insulin. It helps your cells become more sensitive to insulin again.
What Animal Studies Show
Scientists have also studied fasting in mice. These studies help us understand how fasting works.
In one study, mice were fed a diet that made them obese. Then some mice did alternate day fasting. They ate one day and fasted the next day.
The fasting mice ate the same total calories as the mice that ate every day. But the fasting mice weighed less. Their blood sugar control was much better.
After eating sugar, the fasting mice had lower blood sugar levels than the mice that ate every day. Their livers were also healthier.
Another study looked at mice that ate all their food in a short time window each day. They only fasted for 11 to 14 hours per day. This is similar to the 16:8 fasting that many people do.
These mice lived 11% longer than mice that could eat anytime. They also stayed healthier as they aged. They got diseases later in life.
The amazing thing is that what they ate did not matter as much as when they ate. Mice on different diets all benefited from eating in a time window.
The Metabolic Switch
Dr. Anton talks about something called the metabolic switch. This is when your body switches from using sugar for energy to using ketones.
This switch is very important for health. When you use ketones, your cells are under less stress. They make less waste. They can clean themselves out better through a process called autophagy.
Autophagy is when your cells remove damaged parts and waste products. This keeps your cells healthy. It helps repair your DNA. It reduces inflammation.
The problem is that most Americans never flip this switch. They eat from the time they wake up until they go to bed. Their blood sugar is high all day. They never make ketones.
Look at a typical American eating pattern. Breakfast at 7 AM. Snack at 10 AM. Lunch at noon. Snack at 3 PM. Dinner at 7 PM. Snack at 9 PM. Blood sugar goes up and down all day but never gets low enough to switch to ketones.
Now look at someone doing time restricted eating. They eat their first meal at noon. They eat their last meal at 6 PM. From 6 PM until noon the next day, they fast for 18 hours.
During those 18 hours, their blood sugar stays low. Their ketone levels rise. Their body switches fuels. Their cells get a chance to clean up and repair.
Different Types of Fasting
There are different ways to do intermittent fasting. Alternate day fasting means you fast every other day. On fasting days, you might eat just one small meal or nothing at all.
Time restricted eating means you eat all your food in a short window each day. For example, you might eat only between noon and 6 PM. That gives you an 18 hour fast every day.
Dr. Anton says time restricted eating is easier for most people to stick with. It becomes part of your daily routine. You do it every day, so it becomes a habit.
The Bigger Picture
Intermittent fasting does more than just help blood sugar. It affects your whole body in positive ways.
It reduces inflammation throughout your body. It improves your cholesterol levels. It helps your gut bacteria stay healthy. It might even help prevent cancer.
It also helps with weight loss. Not just because you eat less, but because your body becomes better at burning fat. Your metabolism becomes more flexible.
A flexible metabolism means your body is good at switching between burning sugar and burning fat. This is how our bodies are designed to work. But modern eating patterns keep us stuck in sugar-burning mode.
Important Cautions
If you have type 2 diabetes and take insulin or other medications, do not start fasting without talking to your doctor first. Fasting can make your blood sugar drop too low, which can be dangerous.
Your doctor can help you adjust your medications as you start fasting. They can monitor your blood sugar to make sure you stay safe.
The three men in the study were closely monitored by doctors. They did not do this on their own.
What You Can Do
If you want to try intermittent fasting to help with blood sugar or diabetes, here are some steps.
First, talk to your doctor. This is especially important if you take any medications.
Second, start slowly. Try pushing breakfast back by an hour. Or try stopping eating earlier in the evening. Gradually increase your fasting window.
Third, pay attention to how you feel. Check your blood sugar regularly if you have diabetes. Keep track of your energy levels and how you feel.
Fourth, focus on eating healthy foods during your eating window. Fasting is not an excuse to eat junk food. Eat vegetables, healthy proteins, and good fats.
Fifth, be patient. It takes time for your body to adapt to a new eating pattern. Give it at least a few weeks before you decide if it is working.
The Bottom Line
The research on intermittent fasting and type 2 diabetes is very promising. Some people have been able to stop taking insulin by changing when they eat.
Animal studies show that fasting improves blood sugar control and helps animals live longer and healthier lives.
The key seems to be flipping the metabolic switch. When you fast long enough for your body to start making ketones, good things happen. Your cells get healthier. Your insulin sensitivity improves. Your blood sugar comes down.
We need more large studies in humans. But the early results are exciting. Intermittent fasting might become an important tool for preventing and treating type 2 diabetes.
If you have diabetes or are at risk, talk to your doctor about whether intermittent fasting might help you. It could change your life.
Stay Connected
Want weekly insights about aging well, metabolism, brain health, and staying strong?
Subscribe to the Newsletter and Get The Optimal Wellness Book Free
About
Stephen Anton PhD in Clinical and Health Psychology, University of Florida 25+ years researching longevity and healthy aging. Published in NEJM, JAMA, American Journal of Clinical Nutrition, and more. Recognized expert in intermittent fasting, metabolism, and cardiovascular health
© Copyright 2026 | All Rights Reserved Dr. Stephen Anton | Terms & Conditions
This information is for educational purposes only and is not a substitute for personalized medical advice. Please consult your physician before making changes to your health routine.