Professional golfer Phil Mickelson, who made his thirty second get started in The Masters this week, has been open about his dedication to well being and wellness.
The six-time primary champion and three-time Masters winner has mentioned he follows a five-day prolonged fast, which ended in him shedding 25 kilos in 2023.
Intermittent fasting (IF) has turn out to be a well-liked weight-loss technique in recent times.
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There are different types of intermittent fasting — however all of them apply the similar thought of alternating between fasting and eating.
Phil Mickelson is pictured competing in golfing tournaments 24 years aside, in 2001 (left) and 2025 (proper). The six-time primary champion and three-time Masters winner has mentioned he follows a five-day extended rapid, which ended in him shedding 25 kilos in 2023. (Reuters / AP )
With a time-restricted method, the dieter simplest eats throughout a definite window. For instance, with the 16/8 means, the individual fasts for 16 hours after which can consume inside of an eight-hour span, between 10 a.m. and six p.m.
Different variations contain fasting for a complete 24 hours a couple of times every week — or simplest eating restricted energy on fasting days.
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Dr. Christopher Rhodes — a longevity, fasting and biomimetics researcher in California, shared his ideas on Mickelson’s radical fasting program, which additionally contains drinking coffee with dietary supplements.
“A five-day extended rapid like the only Phil Mickelson follows may have profound results on metabolism and weight reduction,” he instructed Fox Information Virtual.
Phil Mickelson watches at the 6th hollow throughout the primary spherical on the Masters golfing match on April 10, 2025, in Augusta, Georgia. The athlete has been open about his dedication to well being and wellness. (AP Footage)
“It basically shifts the power state and gas assets within the frame and forces saved fats to be burned as power, however unquestionably on the expense of elite athletic efficiency, particularly within the later phases of a quick.”
Possible dangers
Fasting for longer than 24 hours will fritter away the frame’s glycogen retail outlets and reason it to go into ketosis, a state the place it essentially burns fats and ketones for power, in keeping with Rhodes, who could also be the founding father of diet corporate Mimio Health.
“Whilst this may occasionally boost up fats loss and supply advantages to total metabolic well being, the frame will nonetheless want to produce a few of its personal glucose as a way to fortify mind serve as and can begin to spoil down protein assets, like muscle, to deal with right kind glucose ranges.”
“A five-day extended rapid like the only Phil Mickelson follows may have profound results on metabolism and weight reduction.”
Through the years, this may occasionally lead to muscle breakdown, energy loss, fatigue and decrease total power ranges, which might obstruct athletic efficiency, in keeping with the knowledgeable.
Mickelson has spoken about his personal muscle loss because of his fasting.
“I additionally misplaced muscle, so I needed to get started lifting, and I have been lifting and slowly had been getting my velocity and energy again to the place I would like it to be,” he mentioned throughout the 2023 Masters.
There are different types of intermittent fasting — however all of them apply the similar thought of alternating between fasting and consuming. (iStock)
For elite athletes, keeping up muscle groups and metabolic flexibility is important, Rhodes mentioned.
“Prolonged fasts might decelerate restoration, impair high-intensity workout efficiency or even scale back energy output if no longer correctly controlled.”
The physician cautioned {that a} extended five-day rapid will have to no longer be carried out quite a lot of occasions according to 12 months, with a number of restoration time in between.
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Positive teams — reminiscent of the ones liable to muscle loss, like the elderly — will have to steer clear of five-day fasts, he mentioned.
“Whilst fasting can beef up insulin sensitivity, cognition, cell serve as and metabolic potency, shorter intermittent fasting home windows or fasting-mimicking methods might be offering equivalent metabolic advantages with out the drawbacks of utmost caloric restriction,” Rhodes added.
Sensible dietary supplements
Mickelson reportedly beverages espresso with dietary supplements throughout his fasts, one thing Rhodes recommends as a way of protecting power and muscle groups throughout weight loss.
“All through extended fasting, the frame starts to wreck down each protein and fats for power, which may end up in muscle loss,” he mentioned.
Mickelson reportedly beverages espresso with dietary supplements throughout his fasts, one thing Rhodes recommends as a way of protecting power and muscle groups throughout weight reduction. (iStock)
“Dietary supplements reminiscent of amino acids, fatty acids, electrolytes and likely metabolic bioactives can assist mitigate this.”
The physician famous that supplementing with branched-chain amino acids (BCAAs), creatine or HMB (hydroxymethylbutyrate) can assist to keep muscular tissues, efficiency and energy whilst staying in a fasted state.
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“Likewise, supplementing with essential vitamins, minerals, amino acids and omega 3s like EPA and DHA, which the frame can not produce by itself, could be the most important for keeping up high-level capability throughout extended multi-day fasting,” he added.
Phil Mickelson hits from the golf green at the first hollow throughout the primary spherical on the Masters golfing match on April 10, 2025, in Augusta, Georgia. For elite athletes, keeping up muscle groups and metabolic flexibility is important, Rhodes mentioned. (AP Footage)
Caffeine from espresso too can serve to supply calorie-free power, Rhodes famous, whilst additionally suppressing appetite and offering a cognitive spice up to battle attainable fasting-induced mind fog.
“Extended fasting can fritter away electrolytes like sodium, potassium and magnesium, which might be very important for muscle serve as, hydration and effort manufacturing,” he mentioned. “If his dietary supplements come with those electrolytes, they are going to assist save you cramping and fatigue.”
Significance of energy coaching
Relating to Mickelson’s feedback about lifting weights throughout his fasting stints, Rhodes agreed that weightlifting is very important for protecting and development muscle throughout weight reduction.
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“The frame operates on a ‘use it or lose it’ idea, particularly throughout sessions of caloric restriction or fasting, the place it’s actively desiring to mobilize power assets from the frame to maintain itself,” the physician mentioned.
“Muscle is among the maximum energetically expensive tissues to maintain, so if we’re no longer the use of it each day, the frame will preferentially get started breaking down muscle to preserve power.”
Weightlifting is very important for protecting and development muscle throughout weight reduction, mavens agree. (iStock)
Resistance training sends a sign to the frame that lean mass is very important for survival and tells it to forestall over the top muscle breakdown, prioritizing fats for gas.
“For athletes like Mickelson, weightlifting additionally is helping deal with neuromuscular coordination, joint integrity and gear output,” Rhodes mentioned.
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“Energy coaching improves insulin sensitivity, complements metabolic price and guarantees that weight reduction comes essentially from fats quite than muscle.”
It’s additionally necessary to refuel after a quick with ok protein consumption, the knowledgeable added.
Discovering wholesome patterns
In the end, in keeping with Rhodes, one of the simplest ways to fortify long-term weight reduction and metabolic health is to discover a trend of consuming that works for the person and may also be sustained for the lengthy haul.
“All through extended fasting, the frame starts to wreck down each protein and fats for power, which may end up in muscle loss.”
“Whilst some to find that sessions of fasting are useful in resetting their starvation and satiety cues and growing a greater courting with meals, others might to find it too restrictive and overwhelming, environment themselves up for failure and rebound binging down the street,” he mentioned.
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“Each particular person is other, however prioritizing nutrient-dense, minimally processed foods which might be wealthy in fiber, protein and wholesome fat can assist considerably in lowering cravings and making improvements to high quality of existence and meal pleasure.”
