Age Better. Stay Strong. Keep Your Mind Sharp.
You don't have to accept the energy loss, weight gain, and mental fog that many people assume come with aging. I help adults in their 40s, 50s, 60s, and 70s and beyond restore their energy, maintain their strength, and support long-term brain health through evidence-based nutrition, lifestyle changes, and practical recovery approaches that fit real life.
Age Better. Stay Strong. Keep Your Mind Sharp.
You don't have to accept the energy loss, weight gain, and mental fog that people assume come with aging. I help adults in their 40s, 50s, 60s, and 70s feel more energetic, stay strong, and protect their brain health using evidence-based nutrition, lifestyle changes, and recovery strategies that work in the real world.
The Outcome That Matters Most: Getting Your Life Back.
Not a different life. Not someone else's life. Their life.
The energy they remember having. The ability to move without pain. Clear thinking. The confidence that they're not on a downward slide.
That's what keeps people committed to the process. They stick with it because it works.
And here's what happens:
Most people notice more energy within 3–4 weeks. Around 6–8 weeks, clothes begin fitting differently. Sleep improves. Brain fog lifts. They start feeling like themselves again.
Just as important, they understand why these changes happen. They can see the connection between what they're doing and how they feel. They trust the process because it's grounded in rigorous research and human biology—not opinions, trends, or influencer hype.
That understanding changes everything.
It’s what turns short-term progress into lasting results.
The Foundation:
I've spent 25+ years researching how to slow biological aging and keep people strong and sharp as they get older. My work has been published in the New England Journal of Medicine, JAMA, and the American Journal of Clinical Nutrition. But what really matters is translating these scientific discoveries into practical strategies that work for real people, strategies you can use right now, at home, at work, in your daily life.
This is science translated into daily decisions that compound over time.
What's Really Motivating You To Change?
You're probably tired of:
Waking up without energy or hitting an afternoon slump
Struggling with weight gain despite eating “healthy”
Brain fog and difficulty focusing
Joint pain and stiffness that makes you avoid exercise
Fear that you're losing your strength and independence
Conflicting health advice everywhere you look
Poor sleep and slow recovery
The real problem:
You don't need another fad diet or wellness gimmick. You need a clear, science-backed approach that respects your intelligence and actually fits your life.
That's where I come in.
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.
Helping 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.
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.
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.
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.
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.
Resources
90-Day Optimal Wellness Accountability Program
Best for: People who want daily guidance and accountability to implement real change
A 90-day email and text series that walks you through the four pillars of the Optimal Wellness Book. You get daily education, actionable steps, and accountability built in. Simple to understand and easy to implement daily strategies that move you toward optimal wellness.
Healthy Aging Mastery Program
Best for: People ready for a comprehensive, fully customized approach
A complete online course with meal plans tailored to your actual preferences. You answer questions about your likes, dislikes, and goals, then the program builds itself around you. No generic meal plans. Everything fits your life.
Personalized Coaching for Healthy Aging
Best for: People who want direct guidance and strategy customized to their specific situation
Work one-on-one with me or one of my team members to develop a personalized healthy aging strategy. We focus on your goals, challenges, and what actually works for your life, not a one-size-fits-all approach.
Ready to Get Started?
See all services and find the right fit for you.
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.
What the Research Actually Shows
I don't make health claims based on guessing. Everything I recommend is backed by clinical research, (studies conducted on real humans). Here's what decades of studies show:
On Intermittent Fasting and Eating Patterns:
Properly designed fasting protocols can improve metabolic health, support weight loss, and protect brain function. But there's a right way and a wrong way to do it.
On Metabolism as You Age:
Yes, metabolism typically slows with age, but it doesn’t have to change that much. Muscle mass, nutrition, meal timing, and movement patterns can all help you maintain a healthy metabolism as you age. You have more control than you think.
On Brain Health and Aging:
Your lifestyle choices, including sleep, nutrition, movement, brain training, and stress management, directly impact your risk of cognitive decline. Protecting your brain health is one of the most important things you can do, and it’s never too soon to start.
On Staying Strong and Independent:
Resistance training, proper nutrition, and recovery aren't optional as you get older. They are the key factors that determine if you stay strong and resilient as you age or not. It's not too late to start.
Individual results vary, but these principles are consistently supported across large clinical trials and long-term studies.
What People Say After Working With Me
I followed the Mastery Program for 90 days and lost 18 pounds without feeling deprived. More importantly, my energy is back. I feel like myself again.
Name, Age
The strategies are simple but effective. I'm sleeping better, my brain fog is gone, and I've actually gained muscle mass. This isn't complicated diet talk.
Name, Age
Stephen's research background means everything is evidence-based, but he explains it in a way that makes sense. No fluff, no marketing hype.
Name, Age
This Filters Leads and Increases Conversions.
This is for You if You:
Want science, not trends.
Are willing to make small, consistent changes.
Care about long-term strength and independence.
This isn’t for You if You:
Want rapid, extreme results
Prefer shortcuts over understanding
Aren’t ready to change daily habits
Weekly Science, No Hype
Every week, I share practical health strategies grounded in research—not marketing hype. You'll get clear, actionable insights on healthy aging, metabolism, brain health, and staying strong as you get older.
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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
© 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.