A 1-minute, Monday-Friday email, to help busy professionals move more, eat better, and think clearer.
Mano Minute (3/3): The fasting debate. Here's my breakdown 🍽️
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Mano Minute (3/3): The fasting debate. Here's my breakdown 🍽️ Intermittent fasting v. scheduled eating. It seems like people get this mixed up. True intermittent fasting means extended fasts. 24 hours or more. Some people go 48 to 72 hours without food. This is a serious metabolic intervention. It has its place, but it is not for most people. What most of us call intermittent fasting is actually scheduled eating. A 16:8 window. A 12:12 window. Eating in a defined period and fasting outside of it. Here is my honest take. I think most people who jump into fasting are mastering the minors. Meaning they're trying to optimize something small before fixing something foundational. If your diet is full of processed food, inconsistent meals, and not enough protein, a fasting window is not going to save you. The nutrients your body needs do not care when you eat them. They care that you get them. My recommendation: focus on getting enough of the right food first. High protein. Real, whole foods. Consistent meals. That alone will transform how you feel. Once your nutrition is dialed in, a structured eating window might be worth exploring. For some people it genuinely helps with hunger management and simplicity. That is a real benefit. But it is a refinement, not a foundation. TIP: Before you try any fasting protocol, commit to eating real food for the majority of your meals. |
Mano Minute
A 1-minute, Monday-Friday email, to help busy professionals move more, eat better, and think clearer.
Mano Minute (3/12): Why you get sore after a workout (and what it actually means) 💪 Soreness gets a bad reputation. People either chase it like a trophy or fear it like an injury. Most of the time, neither response is quite right. Here is what is happening. When you lift weights, you create tiny tears in your muscle fibers. These are called microtears. That feeling of soreness you get 24 to 48 hours after a workout? That is your body reacting to those tears. But here is the important part....
Mano Minute (3/11): Free weights vs. machines. Here is my honest take 🏋️ There is a gym snobbery I want to address. A lot of people treat machines like they are for beginners. Like real lifters only use free weights. Planet Fitness gets mocked constantly because it is mostly machines. I disagree with this entirely. Machines are excellent. Not just for beginners, but for everyone. Here is why. Machines protect your form. They guide your movement through a fixed range of motion, which means you...
Mano Minute (3/10): Eating carbs without the guilt 🍞 Carbs have had a rough decade. Low carb diets. No carb diets. Keto. Everyone treating bread like it is poison. Here is my take. Carbs are not the problem. The type of carbs is the problem. There are carbs that leave you feeling guilty, foggy, and hungry an hour later. Ultra processed snacks, white bread, sugary drinks, fast food. These spike your blood sugar fast and crash it just as fast. Your body does not get much from them. And you are...