Fuel, Focus, and Function: My Experience with Fasting and Fat-Based Nutrition

November 17, 2024

What we eat directly impacts our ability to focus, train, and function in daily life. Nutrition isn't just fuel—it's information for the body. For athletes and active individuals, understanding how food affects performance, recovery, and mental clarity can be transformative.

This post shares my personal experiences and experiments with different nutritional protocols over the past several years, including intermittent fasting, extended fasting, and a fat-based, low-carb diet. All of this was done with one goal in mind: to see how my body could operate at its most functional, healthy, and athletic state.

The 3 Areas of Focus:

• Daily Intermittent Fasting (16–20 hours)

• Longer Fasting (24–72+ hours)

• Fat-Based, Low-Carb Diet

  
  
  
  

Before diving in, I want to clarify that these experiences are personal. They reflect my experimentation, research, and real-time feedback from my body and lifestyle as a coach, athlete, and father.

1. Daily Intermittent Fasting (16–20 Hours)

Often paired with a short eating window or even OMAD (One Meal A Day), intermittent fasting became the easiest and most sustainable habit I developed. The benefits weren’t just physical—they were mental and practical.

Why I Implement It:

• Increased mental clarity and focus

• Less time spent thinking about food or eating

• Improved performance in training without digestion interfering

• Strengthened daily discipline

• Potential autophagy (cellular cleanup and regeneration)

A Typical OMAD Meal:

• 1 large container of organic mixed greens

• 1–2 packs organic dried mushrooms

• 2 tbsp organic olive tepanade

• 6 oz halal grass-fed beef, chicken, or fish

• 8 oz black cold brew coffee

• 4 coconut oil keto dark chocolate cups (4g net carbs total)

• 1 keto bar (optional)

• 5–6 oz grass-fed Brie or hard cheese

• Occasionally a bag of organic kale chips

Macro Breakdown (approx.):

• Fat: ~132g

• Carbs: ~34–38g net

• Protein: ~92g

This meal example reflects what we typically have available at home and how much time we have to prepare during a busy day. Sometimes I’ll use less cheese, or swap the keto cups for cocoa butter chunks paired with a piece of grass-fed dark chocolate and hazelnut butter.

The nutrient breakdown is approximate, but the meal is always satisfying—enough to carry me through an 18 to 22-hour fast without issue. It usually takes me 30–45 minutes to finish, as I prefer to eat slowly and mindfully, especially given the size of the meal.

When time allows, I’ll also make my own “green juice” to pair with the meal. It includes a small amount of apple or pear for sweetness, blended with kale, spinach, apple cider vinegar, green superfood powders (like alfalfa, wheat, or barley grass), lemon juice, and other alkaline boosters. It’s a refreshing, fiber-rich drink that adds a nutrient-dense touch to the meal.

At home, I enjoy mixing up my OMAD with variations like fish-based meals, roasted or grilled vegetables, sour cream or cream cheese for added fat, and often fermented or pickled vegetables for their gut-health benefits and bold flavor.

2. Longer Fasting (24–72+ Hours)

Extended fasting required a deeper mental commitment, but the benefits were powerful. These fasts helped me better understand my relationship with food, enhance discipline, and observe major hormonal and metabolic shifts.

Key Hormonal Benefits:

• Autophagy: Cellular regeneration and cleanup

• Human Growth Hormone (HGH): Boosts muscle repair, fat loss, and cell regeneration

• Ghrelin Regulation: Reduced hunger signals over time

• Ketosis: Switches the body to using ketones as fuel, improving mental focus and energy

While individual hormone responses may vary, the body’s overall reaction to extended fasting tends to follow consistent patterns. The human body is remarkably intelligent—it knows when to initiate key biological processes such as autophagy, hormonal regulation, and metabolic shifts when prompted by a sustained fasting period.

Personal Story: My 5-Day Fast (Summer 2022)

I began my fast on June 5th at 10:30 PM and ended it five days later. The only inputs were water, black coffee, teas, and natural electrolytes.

The purpose:

1. Personal challenge

2. Fat loss

3. Gut reset

4. Metabolic data collection.

I coached daily in the Georgia summer heat, so physical activity was moderate but consistent.

Results (Morning Weight Log):

• Day 1: 167.8 lbs

• Day 2: 165.4 lbs

• Day 3: 162.6 lbs

• Day 4: 160.5 lbs

• Day 5: 159.0 lbs (Final PM weight before meal: 157.9 lbs)

Daily Log – 5-Day Fast (Summer 2022)

6/06 – Day 1 | AM Weight: ~167.8 lbs [0–24 hrs]Input:

• ~2 gallons of water

• 2 shots of espresso (forgot these have ~5g of sugar—oops!)

• 2 "soups" with salt, turmeric, black pepper, garlic seasoning, ACV, and spices (~40 oz total, included in water)

Fitness:

• 45 lunges, 40 pushups throughout the day

• 15 minutes of light hitting during a lesson

• 4 hours of on-court coaching

Notes: Felt solid throughout the day. Energy levels were high, and the fast began smoothly.

6/07 – Day 2 | AM Weight: ~165.4 lbs [24–48 hrs]Input:

• ~1.5 gallons of water

• 2 coffees

• 1 soup (~20 oz with same seasonings, included in total fluid intake)

Fitness:

• No additional fitness

• 7.5 hours of on-court coaching

Notes: Energy remained strong. No aches or pains. Very manageable second day despite the long hours on court.

6/08 – Day 3 | AM Weight: ~162.6 lbs [48–72 hrs]Input:

• ~1.5 gallons of water

• 1 coffee

Fitness:

• No additional fitness

• 8 hours of on-court coaching

Notes:Joint pain started to set in—likely from dehydration. Atlanta’s summer heat made staying hydrated a real challenge. Calves were tight from being on my feet most of the day.

6/09 – Day 4 | AM Weight: ~160.5 lbs [72–96 hrs]Input:

• ~1.25 gallons of water

• 1 coffee

Fitness:

• No fitness

• Day off from coaching

Notes: Took the day to rest, stay cool, and recover. Felt better overall, mentally and physically, knowing I was closing in on the 5-day mark.

6/10 – Day 5 | AM Weight: ~159.0 lbs [96–120 hrs]Input:

• ~1.25 gallons of water

• 1 coffee

Fitness:

• No additional fitness

• 5.75 hours of on-court coaching

Notes: Toughest day on court due to heat and humidity. Managed energy as best as possible and stayed focused on breaking the fast at 10:30 PM. I ended the fast with a light salad (cheese, sautéed chicken, olive oil, veggies) and a low-carb fat bar.

PM weight before refeeding: ~157.9 lbs

Conclusions & Reflections

• Weight Stabilization: Post-fast weight stabilized around the high 150s to low 160s.

• Recovery: Aches from earlier in the week subsided. Staying hydrated was the biggest challenge—realistically, I needed even more water than I consumed.

• Continued Fasting: I’ve maintained intermittent fasting (14–18 hours) since, with a focus on low-carb, high-fiber meals.

• Body Composition: Noticeable changes around the midsection and face. At 5’9”, I dropped close to my high-end playing weight of 150–155 lbs.

• Aesthetic Changes: Skin appeared tighter and more vibrant. My family even noticed. There may be truth to the idea that prolonged fasting supports skin cell renewal.

Post-Fast Notes

While the 5-day fast was a rewarding experience, I wouldn’t repeat that duration often. For me, 48–72 hour fasts twice a month, paired with regular 16–18 hour intermittent fasting, feels more sustainable. It also fits better with family life, work, and training.

Equally important is the value of shared meals. Sitting down with family, enjoying food together, and being present in those moments is something I deeply appreciate. Fasting may sharpen the body and mind—but community, connection, and good food bring joy and balance.

3. Fat-Based Nutrition & Its Role in Fasting

This part of my nutritional journey had the biggest impact on how I view food and performance. There are two components to how I approached it:

1. Fat-Based Nutritional Input

2. Fat-Based Nutrition Combined with Intermittent Fasting

This was by far the most fascinating and eye-opening protocol I experimented with. It required an understanding of both nutrition science and how my own body responded over time. Through consistent application and real-life testing, here’s what I observed while following a low-carb, high-fat nutritional plan:

What I Learned:

• My body adapted well—energy levels were stable, and recovery improved.

• It introduced new social dynamics around eating—sometimes positive, sometimes awkward.

• My perspective on food completely shifted. I now see it more as fuel than entertainment.

• My taste palate changed—I became more sensitive to sweets and processed flavors.

• At times, it felt overwhelming navigating options and macros, especially early on.

• Athletic performance saw measurable benefits: improved stamina, fewer crashes, and better focus during physical activity.

Key Hormonal Benefits from Longer Fasting

When combining this fat-forward nutrition with longer fasts (48–72+ hours), the body initiated several powerful biological processes that support both health and performance:

1. Autophagy – A natural detox process where the body recycles damaged or old cells to regenerate new ones.

2. Human Growth Hormone (HGH) – Fasting can significantly boost HGH levels, aiding muscle preservation, fat loss, and tissue repair.

3. Ghrelin Regulation – Known as the “hunger hormone,” ghrelin levels drop during prolonged fasting, reducing the frequency and urgency of hunger cues.

4. Ketosis – With glycogen stores depleted, the body transitions to using ketones (from fat) as fuel, often leading to increased mental clarity and cognitive performance.