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
Keto vs Intermittent Fasting: Which Is Best?
Over the past decade, both intermittent fasting and the ketogenic diet have garnered increasing attention and become very popular. And for good reason!
There are millions of people who have experience dramatic health improvements and fat/weight loss with both approaches. This tells us that there is not necessarily a right or wrong choice, but rather a right or wrong choice for you. And the only way to know this is by experimenting a bit with the two types of dietary patterns. By having an open mind, you will figure out what and when you prefer to eat and which eating pattern works best for you.
Before, we compare and contrast the two approaches, we first need to clarify what we mean by “intermittent fasting” and “the ketogenic diet”.
What Is Intermittent Fasting?
In general, intermittent fasting is a broad term to describe an extended period of time period, typically 14 hours or longer, during which calories from food or beverages are not consumed (black coffee black and unsweetened teas are generally okay) [1]. When this occurs on a daily basis, this is called ‘time restricted eating’ and is what most people think of when they hear the term intermittent fasting [2]. There are many other types of intermittent fasting approaches but this is the most popular and the one we will focus on today.
During the daily eating window, there are generally not specific instructions on the amount or specific types of foods that can or cannot be consumed. Of course, it is recommended that foods should be ‘healthy’, meaning minimally processed and nutrient dense.
What Is Keto?
In contrast, the ketogenic diet advocates carbohydrate (not time) restriction, combined with high fat intake. The primary goal of this dietary approach is to get into and stay in a state of ketosis, which is a metabolic state characterized by elevated levels of ketone bodies in the blood or urine [3].
How Are Keto and IF Similar?
Physiologic ketosis provides an additional energy source for the brain in the form of ketones. Ketosis is a normal response to low glucose availability, such as through low-carbohydrate diets or fasting.
So, both ketogenic diets and intermittent fasting, share this pathway, and its many beneficial effects.
There are clear advantages to being in a state ketosis or to use ketones as a source of fuel. First, ketones lead to greater production of energy (ATP) at the level of mitochondria than glucose. Second, the energy produced through this pathway is cleaner than the energy produced through glucose pathways. This means the cells and organs experience less oxidative stress when we are in a state of ketosis or have elevated levels of ketones in our blood. Third, we are likely to experience improvements in our cognitive and physical function, as well as metabolic processes [4], when in ketosis. Additionally, both approaches have been shown to extend lifespan in animals.
How Are Keto and IF Different?
There are three key differences that occur due to intermittent fasting (time restriction) versus the ketogenic diet (carbohydrate restriction): 1) the source of fat used for energy, 2) levels of autophagy, and 3) steadiness of metabolic state versus metabolic flexibility.
Can You Combine Keto and IF?
This is an option that many people swear by, and I think this could work well, particularly if your goal is to lean out or lose some body fat. There is a high likelihood this approach will lead to an energy deficit as you would be restricting both carbohydrates and the time period in which food is consumed. Due to the increase in energy expended during the fasting time period, and likely decrease in energy consumed during the eating time period. So that combination is likely to put the body in a fat burning mode for the majority of the day and night.
Which Approach is Right for You?
The freedom to choose your path is what makes life interesting. My advice is to experiment with the dietary plans and see if one works best for you. Personally, I am an advocate for intermittent fasting because of the effect on autophagy. But both approaches have benefits and the best approach is the one that resonates with you and is sustainable.
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
Keto vs Intermittent Fasting: Which Is Best?
Over the past decade, both intermittent fasting and the ketogenic diet have garnered increasing attention and become very popular. And for good reason!
There are millions of people who have experience dramatic health improvements and fat/weight loss with both approaches. This tells us that there is not necessarily a right or wrong choice, but rather a right or wrong choice for you. And the only way to know this is by experimenting a bit with the two types of dietary patterns. By having an open mind, you will figure out what and when you prefer to eat and which eating pattern works best for you.
Before, we compare and contrast the two approaches, we first need to clarify what we mean by “intermittent fasting” and “the ketogenic diet”.
What Is Intermittent Fasting?
In general, intermittent fasting is a broad term to describe an extended period of time period, typically 14 hours or longer, during which calories from food or beverages are not consumed (black coffee black and unsweetened teas are generally okay) [1]. When this occurs on a daily basis, this is called ‘time restricted eating’ and is what most people think of when they hear the term intermittent fasting [2]. There are many other types of intermittent fasting approaches but this is the most popular and the one we will focus on today.
During the daily eating window, there are generally not specific instructions on the amount or specific types of foods that can or cannot be consumed. Of course, it is recommended that foods should be ‘healthy’, meaning minimally processed and nutrient dense.
What Is Keto?
In contrast, the ketogenic diet advocates carbohydrate (not time) restriction, combined with high fat intake. The primary goal of this dietary approach is to get into and stay in a state of ketosis, which is a metabolic state characterized by elevated levels of ketone bodies in the blood or urine [3].
How Are Keto and IF Similar?
Physiologic ketosis provides an additional energy source for the brain in the form of ketones. Ketosis is a normal response to low glucose availability, such as through low-carbohydrate diets or fasting.
So, both ketogenic diets and intermittent fasting, share this pathway, and its many beneficial effects.
There are clear advantages to being in a state ketosis or to use ketones as a source of fuel. First, ketones lead to greater production of energy (ATP) at the level of mitochondria than glucose. Second, the energy produced through this pathway is cleaner than the energy produced through glucose pathways. This means the cells and organs experience less oxidative stress when we are in a state of ketosis or have elevated levels of ketones in our blood. Third, we are likely to experience improvements in our cognitive and physical function, as well as metabolic processes [4], when in ketosis. Additionally, both approaches have been shown to extend lifespan in animals.
How Are Keto and IF Different?
There are three key differences that occur due to intermittent fasting (time restriction) versus the ketogenic diet (carbohydrate restriction): 1) the source of fat used for energy, 2) levels of autophagy, and 3) steadiness of metabolic state versus metabolic flexibility.
Can You Combine Keto and IF?
This is an option that many people swear by, and I think this could work well, particularly if your goal is to lean out or lose some body fat. There is a high likelihood this approach will lead to an energy deficit as you would be restricting both carbohydrates and the time period in which food is consumed. Due to the increase in energy expended during the fasting time period, and likely decrease in energy consumed during the eating time period. So that combination is likely to put the body in a fat burning mode for the majority of the day and night.
Which Approach is Right for You?
The freedom to choose your path is what makes life interesting. My advice is to experiment with the dietary plans and see if one works best for you. Personally, I am an advocate for intermittent fasting because of the effect on autophagy. But both approaches have benefits and the best approach is the one that resonates with you and is sustainable.
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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.