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
36-Hour Fast (Monk Fast): Everything You Need to Know
The 36-hour fast is a challenging fast in that it involves not eating or consuming beverages containing calories for extended period of time (36 hours or longer).
During the fasting period, one can and should consume copious amounts of water.
It’s also ok to consume unsweetened tea or black coffee but no other beverages or food should be consumed during this time period.
Table of Contents
What Is the Purpose of a 36-Hour Fast?
How Is a 36-Hour Fast Different From Intermittent Fasting?
What Is the Purpose of a 36-Hour Fast?
One of the reasons people choose to do a 36-hour fast is because it can enhance all functions of the body.
When done successfully, the 36-hour fast can produce healthier and more resilient cells.
This extended fast can result in a number of benefits (provided the individual is adapted to fasting).
36-Hour Fast Potential Benefits:
Clearer Skin
More Energy
Better Digestion
Mental Clarity
Enhanced Immune Function
Also, don’t be surprised if your physical capacity improves, along with your ability to exercise for longer periods of time.
Just as the further you pull back a bow, the farther the arrow will go, the longer you fast the greater the benefits (to a point).
How to Do a 36-Hour Fast?
The 36-hour fast can eliminate or help the body eliminate waste products that are deep in the tissues.
It does this because it is long enough that it encourages the body to activate its metabolic switch and shift its energy source from glucose to ketones.
When this happens, our mitochondria are able to produce energy more efficiently and effectively.
At the same time, they produce less metabolic waste and encourage the body’s natural waste removal process of autophagy to take place.
The Process of Autophagy:
Is how the body cleans out damaged cells to regenerate newer, healthier ones
When the “junk” is removed, your cells become healthier and can function more efficiently
When our cells function more efficiently, this in turn improves the functions of our organs, tissues, and our entire body, including our immune system
For a health and metabolically flexible individual, the metabolic switch may be activated after a short fasting period of 12 hours but for most individuals longer fasting periods are needed.
And this is where the extended fast can come in.
The longer the fast, the more likely it is that the metabolic switch will be activated and lead to higher levels of ketones in the blood.
So, to really clean the cells one should consider a long-term fasting period of 36-hours or longer.
How Is a 36-Hour Fast Different From Intermittent Fasting?
Time-restricted eating is a popular type of intermittent fasting, where an individual fasts for approximately 14-18 hours each day and thus only consumes food for a shortened time period of 6-10 hours.
This approach to fasting is what most people think of when they hear the term intermittent fasting, but the truth is there are many type of intermittent fasting.
The key difference between this approach and the 36-hour fast is the duration and frequency of the fasting period.
36-Hour Fast vs Intermittent Fasting:
With time-restricted eating, the fasting period is much shorter but occurs on a daily basis
In contrast, with the 36-hour fast, the fasting period is much longer but typically only occurs on a weekly basis
At a biological level, the effects of both approaches are similar but the 36 hour fast can really amplify the beneficial changes that occur while fasting.
This is because the levels of ketones in the body rise as the fasting duration increases which results in higher levels of autophagy (waste removal) and lower levels of inflammation in the body.
These same benefits are likely to occur with time-restricted eating but at a lower level.
This is because the levels of ketones in the blood will likely not rise to a level comparable to the 36-hour fast unless an individual really increases their energy expenditure during the fasting period.
Can Anyone Do a 36-Hour Fast?
Theoretically yes.
BUT it is highly recommended that you first adapt to shorter fasting periods.
Just as it isn’t advisable to try to run five miles if the longest distance you have run is one mile, it would likely not be a good idea to try fast for 36 hours if you have not yet successfully fasted for 12 to 16 hours.
For this reason, I strongly recommend that individuals embark on such an extended fast only after they have adapted to shorter fasting periods.
How to Prepare for a 36-Hour Fast
Before engaging in an extended 36-hour fast, it’s really important to think about the environment you put yourself in while engaging in the 36 hour fast.
Ideally, you would want to do this type of fast only when there are a few other stressors happening or during a relatively stress-free time period.
It’s best of you can relax and engage in activities that are not too stressful, such as reading, socializing, and even watching television, as the fast represents a stressor for the body.
On the other hand, many people find that focusing in on work makes the fasting period easier and time go faster.
This of course depends on the type of work you do and would be most applicable to individuals whose work involves sedentary tasks as opposed to hard physical labor.
Take Home Points
The 36-hour fast represents an advanced type of intermittent fasting and has the potential to provide a number of health benefits.
If done successfully, most people will report feeling healthier and having more energy after this fast.
This doesn’t mean that everyone should try it, however.
The importance of matching the stressor, whether that be exercise or fasting, to the body’s capacity cannot be overstated.
It’s clear that our body’s need some level of stress to grow stronger, but the key is providing the right stimulus at the right time, followed by the recovery period.
For individuals who have successfully adapted to shorter fasting time periods, such as with time restricted eating, the 36-hour fast could provide additional health benefits and is definitely worth considering.
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.
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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
36-Hour Fast (Monk Fast): Everything You Need to Know
The 36-hour fast is a challenging fast in that it involves not eating or consuming beverages containing calories for extended period of time (36 hours or longer).
During the fasting period, one can and should consume copious amounts of water.
It’s also ok to consume unsweetened tea or black coffee but no other beverages or food should be consumed during this time period.
Table of Contents
What Is the Purpose of a 36-Hour Fast?
How Is a 36-Hour Fast Different From Intermittent Fasting?
What Is the Purpose of a 36-Hour Fast?
One of the reasons people choose to do a 36-hour fast is because it can enhance all functions of the body.
When done successfully, the 36-hour fast can produce healthier and more resilient cells.
This extended fast can result in a number of benefits (provided the individual is adapted to fasting).
36-Hour Fast Potential Benefits:
Clearer Skin
More Energy
Better Digestion
Mental Clarity
Enhanced Immune Function
Also, don’t be surprised if your physical capacity improves, along with your ability to exercise for longer periods of time.
Just as the further you pull back a bow, the farther the arrow will go, the longer you fast the greater the benefits (to a point).
How to Do a 36-Hour Fast?
The 36-hour fast can eliminate or help the body eliminate waste products that are deep in the tissues.
It does this because it is long enough that it encourages the body to activate its metabolic switch and shift its energy source from glucose to ketones.
When this happens, our mitochondria are able to produce energy more efficiently and effectively.
At the same time, they produce less metabolic waste and encourage the body’s natural waste removal process of autophagy to take place.
The Process of Autophagy:
Is how the body cleans out damaged cells to regenerate newer, healthier ones
When the “junk” is removed, your cells become healthier and can function more efficiently
When our cells function more efficiently, this in turn improves the functions of our organs, tissues, and our entire body, including our immune system
For a health and metabolically flexible individual, the metabolic switch may be activated after a short fasting period of 12 hours but for most individuals longer fasting periods are needed.
And this is where the extended fast can come in.
The longer the fast, the more likely it is that the metabolic switch will be activated and lead to higher levels of ketones in the blood.
So, to really clean the cells one should consider a long-term fasting period of 36-hours or longer.
How Is a 36-Hour Fast Different From Intermittent Fasting?
Time-restricted eating is a popular type of intermittent fasting, where an individual fasts for approximately 14-18 hours each day and thus only consumes food for a shortened time period of 6-10 hours.
This approach to fasting is what most people think of when they hear the term intermittent fasting, but the truth is there are many type of intermittent fasting.
The key difference between this approach and the 36-hour fast is the duration and frequency of the fasting period.
36-Hour Fast vs Intermittent Fasting:
With time-restricted eating, the fasting period is much shorter but occurs on a daily basis
In contrast, with the 36-hour fast, the fasting period is much longer but typically only occurs on a weekly basis
At a biological level, the effects of both approaches are similar but the 36 hour fast can really amplify the beneficial changes that occur while fasting.
This is because the levels of ketones in the body rise as the fasting duration increases which results in higher levels of autophagy (waste removal) and lower levels of inflammation in the body.
These same benefits are likely to occur with time-restricted eating but at a lower level.
This is because the levels of ketones in the blood will likely not rise to a level comparable to the 36-hour fast unless an individual really increases their energy expenditure during the fasting period.
Can Anyone Do a 36-Hour Fast?
Theoretically yes.
BUT it is highly recommended that you first adapt to shorter fasting periods.
Just as it isn’t advisable to try to run five miles if the longest distance you have run is one mile, it would likely not be a good idea to try fast for 36 hours if you have not yet successfully fasted for 12 to 16 hours.
For this reason, I strongly recommend that individuals embark on such an extended fast only after they have adapted to shorter fasting periods.
How to Prepare for a 36-Hour Fast
Before engaging in an extended 36-hour fast, it’s really important to think about the environment you put yourself in while engaging in the 36 hour fast.
Ideally, you would want to do this type of fast only when there are a few other stressors happening or during a relatively stress-free time period.
It’s best of you can relax and engage in activities that are not too stressful, such as reading, socializing, and even watching television, as the fast represents a stressor for the body.
On the other hand, many people find that focusing in on work makes the fasting period easier and time go faster.
This of course depends on the type of work you do and would be most applicable to individuals whose work involves sedentary tasks as opposed to hard physical labor.
Take Home Points
The 36-hour fast represents an advanced type of intermittent fasting and has the potential to provide a number of health benefits.
If done successfully, most people will report feeling healthier and having more energy after this fast.
This doesn’t mean that everyone should try it, however.
The importance of matching the stressor, whether that be exercise or fasting, to the body’s capacity cannot be overstated.
It’s clear that our body’s need some level of stress to grow stronger, but the key is providing the right stimulus at the right time, followed by the recovery period.
For individuals who have successfully adapted to shorter fasting time periods, such as with time restricted eating, the 36-hour fast could provide additional health benefits and is definitely worth considering.
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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
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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.