Have you ever wondered why some people seem to be able to fast for long periods of time without much trouble? This is because they are “fasted-adapted,” which means that their body has successfully adjusted to and is able to efficiently function in a fasted state.  When one is fasted-adapted, their body has become efficient at utilizing stored fat for energy in the form of ketones and maintaining stable blood sugar levels while fasting. This generally results in improved insulin sensitivity and enhanced metabolic flexibility (ability to both glucose and ketones for energy).  Once som ..read more

7 Surprising Benefits of Backward Walking: Why You Should Give it a Try Written by Stephen Anton PhD on September 17th, 2023 Walking is one of the simplest and most accessible forms of exercise, but have you ever considered walking backward? While it might seem odd at first, backward walking, also known as retro-walking or reverse walking, has been gaining popularity as an effective and unique way to stay fit and improve overall health. In this blog, I will explore the surprising benefits of backward walking and why you should give it a try. Table of Contents History of Backward Walki ..read more

48-Hour Fast: 12 Benefits of Fasting for 48 Hours Written by Stephen Anton PhD on July 30th, 2023 Determining the right approach to intermittent fasting can be challenging due to the various options available. Each approach has its pros and cons, and understanding them can help you choose the fasting method that aligns with your goals. An advanced approach to intermittent fasting is the 48-hour fast, which involves abstaining from food for a continuous 48-hour period. It’s important to note that this type of fasting is recommended only for healthy individuals with prior experience in sh ..read more

16/8 Intermittent Fasting: Tips from an Industry Expert Written by Stephen Anton PhD on June 30th, 2023 The 16:8 intermittent fasting plan, also known as the 16:8 diet or time-restricted feeding, is a popular fasting method that involves restricting your daily eating window to a specific time-period and fasting for the remaining hours of the day. Table of Contents What Is Intermittent Fasting?How Long Is a Typical Fast?How Does Intermittent Fasting Work?Pros and Cons of Different Types of FastsThe 18/6 Intermittent Fasting PlanIs 18/6 Fasting for Everyone?How to Time the 18/6 FastHow ..read more

Is Obesity Associated With Low Testosterone Levels? Written by Stephen Anton PhD on May 15th, 2023 Over the past few decades, there has been a pronounced reduction in average testosterone levels among men, which is independent of age. This dramatic fall is quite concerning given the critical role of testosterone in so many aspects of our overall health. Given this phenomenon, a natural question is what is contributing to this pronounced decline. There are many potential factors including sedentary lifestyle, increased consumption of processed foods, consumption of potentially estrogenic ..read more

20/4 Intermittent Fasting: The Pros and Cons of a Longer Fast Written by Stephen Anton PhD on January 25th, 2023 There are so many different approaches to intermittent fasting that it can be difficult to determine which approach is right for you. The truth is that there are pros and cons to each of the options but the more you understand these pros and cons the better you can select the type that suits your goals. An advanced approach that is described in this blog is the 20/4 intermittent fasting plan. This is a particular type of intermittent fasting called time-restricted eating, whi ..read more

18/6 Intermittent Fasting: Is It the Right Plan for You? Written by Stephen Anton PhD on November 29th, 2022 Intermittent fasting has become one of the most popular topics in recent health conversations. It is also becoming more widely accepted by the general medical community as a lifestyle approach to assist with weight management and potentially reduce the risk of some chronic disease conditions, such as type 2 diabetes. There are many different types of fasts that one can consider, which can range from several hours to several days on end. Today we will cover the 18/6 intermittent f ..read more

36-Hour Fast (Monk Fast): Everything You Need to Know Written by Stephen Anton PhD on July 5th, 2022 What Is the 36-Hour Fast? 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. What Is the Purpose of a 36-Hour Fast? One of the reasons people choose to do a 36-hour fa ..read more

How to Believe in Yourself: 10 Tips for Becoming Your Best Self Guest Post by William Anton PhD on June 12th, 2022 William D. Anton, Ph.D is a renowned clinical psychologist, psychoanalyst, and founder of CEO Effectiveness. Best of all, he is also my father. I was thrilled when he accepted my invitation to share his wisdom with my readers. I know you will enjoy what he has to say as well. Almost all of us want to feel more confident, happy, and successful! And believe in our ability to create these outcomes. What keeps many people from achieving these desirable outcomes is often a lac ..read more

Coffee and Autophagy: A Powerful Combination for Our Metabolism Updated by Stephen Anton PhD on March, 25th 2022 Coffee is one of the most popular beverages in the world; it not only helps you feel more energized, burn fat and improve physical performance, but daily consumption lowers your risk of type 2 diabetes, heart failure, and certain types of cancer (1,2,3). Even more exciting, a very large recent study revealed that individuals who drink at least 3–4 cups of coffee a day had a reduced risk of mortality, heart disease, cerebrovascular disease, and respiratory disease (4). Coffee ..read more