As I state on the main nutrition page, everyone needs to find what works for them. I’m often asked what works for me, though. That has definitely morphed through the years based on changes to environment, age, and other circumstances, but currently (I’m ~47 as I’m writing this in 2021), this is my routine:

• Most of the time (at least 6 days/week, and usually 7), I do a fairly tight time-restricted eating schedule, ~6 hours of feeding window and ~18 hours of fasting. I generally skip breakfast (or have a very late breakfast ~noon). Some ‘hacks’ to get through the morning fast include black coffee or tea, sparkling water, gum, and lots of activity in the final hours of the fast.
• I don’t typically restrict my diet while I am eating aside from generally eating lots of whole, natural foods (meats, veggies, fruits, nuts, etc.) with one major exceptions:
  • One week/month I cycle into a ketogenic diet. I can transition into keto (as measured either through blood or urine tests) within 24-48 hours now, so that puts me squarely into ketosis for 5 days.
  • On my longer fasts, I do a ‘zero sandwich’ with keto, meaning I eat ketogenically before and after the fast. Typically I just place those fasts at the end of the corresponding ‘keto week’
• On a quarterly basis I perform a 48 hour fast. My fasts are essentially calorie-free, but not strict water fasts. I allow black coffee/tea and calorie-free flavored sparkling water and gum, all of which help with feelings of hunger.
• On an annual basis (one of the four quarterly fasts) I perform a 72 hour fast.
• I cycle in and out of supplements, but the ones I take normally are the same I listed here, with a few additions: fish oil, glucosamine, vitamin D-3 (especially in the winter), vitamin B-12, magnesium, zinc, whey protein and collagen peptides, occasionally creatine phosphate, and MCT oil when in ketosis,