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
Intermittent Fasting Immune System: The Boosting Effects of Fasting
Have you ever felt sick, sluggish, and weak after an indulgent weekend?
If you are like most people, the answer is yes.
Back in 2005, I was doing post-doctoral work in New Orleans, LA, when my parents decided they wanted to come for a weekend visit.
Once they arrived, we spent the next two days enjoying the city and the wonderful restaurants.
It was a great visit.
The problem arose with me on Monday morning; I felt as if I had been hit by a truck and run over.
Now, I know you might be thinking I was drinking all weekend, but that was not the case.
And that is what confused me initially because all I did was consume abundant amounts of rich, delicious foods all weekend with my parents.
That is when the light bulb went on as I thought to myself,
Is it possible that eating too often and not giving the body enough time between meals could have substantial negative effects?
How Eating Frequency Affects Our Immune System
At that point, I dove into all the literature I could find on eating frequency and its effects on the body.
I discovered that eating frequency affects our immune function.
You see, every time we eat, our body has to use energy to metabolize food and convert food into fuel.
This process puts stress on our cells, and if the stress becomes chronic, in this case from eating too often, we can overtax our body’s natural waste removal or cellular cleaning system.
Inside our bodies, we have a system that removes waste and damaged particles from our cells: it is known as the autophagy system.
Autophagy allows the cells to function more efficiently, which improves the functions of our organs, tissues, and the entire immune system.
The number of inflammatory molecules in our blood is directly linked to the function of our autophagy system.
How Autophagy Affects Our Immune System
If you are not familiar with autophagy and the autophagy system, allow me to give you a unique comparison.
Imagine there is trash lying around your house.
You walk through the halls and the rooms and pick up the trash, put the trash in bags, and put the bags in cans by the street.
Then your local garbage collector comes by and takes the garbage; they put it into their truck and haul it off to the landfill or incinerator.
This is what the autophagy system does within our bodies.
The autophagy system has special cells that pick up the waste products and take them to the equivalent of the landfills or incinerators within our bodies.
Finally, we dispose of these waste products through exhalations, secretions, and excretions.
Why is this important?
The Negative Effects of High Eating Frequency on Immune System
It takes our bodies 4-6 hours to digest, metabolize, and utilize the nutrients in food before returning to pre-meal homeostasis.
That means that if you were to eat throughout the day, from when you wake up to when you go to bed, you could end up staying in a post-prandial (that’s a fancy term for post-meal) state for 18 hours or more each day.
Here’s the problem with that.
When you are in the post-prandial state, your body is focused on digesting and assimilating nutrients, not on removing wastes.
So garbage can accumulate in your cells and tissues.
Then over time, it can start to impair the function of your body’s immune system.
Imagine if you were to make your dinner meal using the same pots and pans you used to make your lunch meal, without cleaning them first.
I know, pretty gross, right?
Yet, almost all of us do this to our bodies all the time.
Luckily there’s a simple method you can use to take advantage of autophagy and boost immune function.
That method is intermittent fasting..
Intermittent Fasting and Inflammation
How does intermittent fasting affect inflammation?
Studies have consistently shown that it reduces levels of inflammation, as measured by blood markers in the body.
Given this consistent finding, an important question is how and why fasting works to lower levels of inflammation in the body?
One key mechanism appears to be through activating autophagy, the process our bodies use to remove damaged cells, which are known to secrete inflammatory cytokines and molecules, to a greater degree than healthy cells.
Additionally, the shift into a more ketogenic state that occurs during fasting can greatly reduce the formation of the inflammatory cytokines themselves.
This means that the production of inflammatory markers or signaling molecules is decreased while the removal of damaged cells is increased.
You can think of the removal of damaged cells as being similar to removing an unruly drunk person at a bar.
Once removed, the other patrons can have a nicer time, without the frequent inflammatory comments.
The drinks being served would be similar to the production of inflammatory molecules, as there are less being made with the unruly individual removed who happened to be consuming the most drinks.
Why is reducing inflammation so important anyways?
The truth is that it depends on the type of inflammation we are talking about.
Acute inflammation can have a number of positive effects, as it can help to fight off harmful bacteria and heal wounds.
In contrast, chronic inflammation can place an undue stress on the system and potentially lead to serious illnesses, such as arthritis, diabetes, atherosclerosis, and cancer.
If you are experiencing chronic, low-grade inflammation, as indicated by blood tests, consider incorporating periods of intermittent fasting into your lifestyle.
Boosting Your Immune System with Intermittent Fasting
If you’re open to it, I’d like to share a few strategies to help you adapt and eventually thrive using intermittent fasting:
Conclusion
Intermittent fasting boosts your immune system because it facilitates removal of waste in your body.
This waste removal allows your body and organs to run more effectively, which leads to stronger immune function.
However, the benefits of intermittent fasting go way beyond just immune boosting.
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
Intermittent Fasting Immune System: The Boosting Effects of Fasting
Have you ever felt sick, sluggish, and weak after an indulgent weekend?
If you are like most people, the answer is yes.
Back in 2005, I was doing post-doctoral work in New Orleans, LA, when my parents decided they wanted to come for a weekend visit.
Once they arrived, we spent the next two days enjoying the city and the wonderful restaurants.
It was a great visit.
The problem arose with me on Monday morning; I felt as if I had been hit by a truck and run over.
Now, I know you might be thinking I was drinking all weekend, but that was not the case.
And that is what confused me initially because all I did was consume abundant amounts of rich, delicious foods all weekend with my parents.
That is when the light bulb went on as I thought to myself,
Is it possible that eating too often and not giving the body enough time between meals could have substantial negative effects?
How Eating Frequency Affects Our Immune System
At that point, I dove into all the literature I could find on eating frequency and its effects on the body.
I discovered that eating frequency affects our immune function.
You see, every time we eat, our body has to use energy to metabolize food and convert food into fuel.
This process puts stress on our cells, and if the stress becomes chronic, in this case from eating too often, we can overtax our body’s natural waste removal or cellular cleaning system.
Inside our bodies, we have a system that removes waste and damaged particles from our cells: it is known as the autophagy system.
Autophagy allows the cells to function more efficiently, which improves the functions of our organs, tissues, and the entire immune system.
The number of inflammatory molecules in our blood is directly linked to the function of our autophagy system.
How Autophagy Affects Our Immune System
If you are not familiar with autophagy and the autophagy system, allow me to give you a unique comparison.
Imagine there is trash lying around your house.
You walk through the halls and the rooms and pick up the trash, put the trash in bags, and put the bags in cans by the street.
Then your local garbage collector comes by and takes the garbage; they put it into their truck and haul it off to the landfill or incinerator.
This is what the autophagy system does within our bodies.
The autophagy system has special cells that pick up the waste products and take them to the equivalent of the landfills or incinerators within our bodies.
Finally, we dispose of these waste products through exhalations, secretions, and excretions.
Why is this important?
The Negative Effects of High Eating Frequency on Immune System
It takes our bodies 4-6 hours to digest, metabolize, and utilize the nutrients in food before returning to pre-meal homeostasis.
That means that if you were to eat throughout the day, from when you wake up to when you go to bed, you could end up staying in a post-prandial (that’s a fancy term for post-meal) state for 18 hours or more each day.
Here’s the problem with that.
When you are in the post-prandial state, your body is focused on digesting and assimilating nutrients, not on removing wastes.
So garbage can accumulate in your cells and tissues.
Then over time, it can start to impair the function of your body’s immune system.
Imagine if you were to make your dinner meal using the same pots and pans you used to make your lunch meal, without cleaning them first.
I know, pretty gross, right?
Yet, almost all of us do this to our bodies all the time.
Luckily there’s a simple method you can use to take advantage of autophagy and boost immune function.
That method is intermittent fasting..
Intermittent Fasting and Inflammation
How does intermittent fasting affect inflammation?
Studies have consistently shown that it reduces levels of inflammation, as measured by blood markers in the body.
Given this consistent finding, an important question is how and why fasting works to lower levels of inflammation in the body?
One key mechanism appears to be through activating autophagy, the process our bodies use to remove damaged cells, which are known to secrete inflammatory cytokines and molecules, to a greater degree than healthy cells.
Additionally, the shift into a more ketogenic state that occurs during fasting can greatly reduce the formation of the inflammatory cytokines themselves.
This means that the production of inflammatory markers or signaling molecules is decreased while the removal of damaged cells is increased.
You can think of the removal of damaged cells as being similar to removing an unruly drunk person at a bar.
Once removed, the other patrons can have a nicer time, without the frequent inflammatory comments.
The drinks being served would be similar to the production of inflammatory molecules, as there are less being made with the unruly individual removed who happened to be consuming the most drinks.
Why is reducing inflammation so important anyways?
The truth is that it depends on the type of inflammation we are talking about.
Acute inflammation can have a number of positive effects, as it can help to fight off harmful bacteria and heal wounds.
In contrast, chronic inflammation can place an undue stress on the system and potentially lead to serious illnesses, such as arthritis, diabetes, atherosclerosis, and cancer.
If you are experiencing chronic, low-grade inflammation, as indicated by blood tests, consider incorporating periods of intermittent fasting into your lifestyle.
Boosting Your Immune System with Intermittent Fasting
If you’re open to it, I’d like to share a few strategies to help you adapt and eventually thrive using intermittent fasting:
Conclusion
Intermittent fasting boosts your immune system because it facilitates removal of waste in your body.
This waste removal allows your body and organs to run more effectively, which leads to stronger immune function.
However, the benefits of intermittent fasting go way beyond just immune boosting.
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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.