Professional golfer Phil Mickelson, who made his thirty second begin with the Masters this week, was open about his dedication to well being and wellness.
The six-time main champion and three-time Masters winner mentioned he has been going quick over the lengthy 5 days.
Intermittent fasting (IF) has develop into a typical weight reduction technique lately.
This weight reduction plan is best than conventional diets, analysis finds
There are a number of kinds of intermittent fasting, however all of them observe the identical idea of alternating between fasting and consuming.
This is a photograph of Phil Mickelson taking part in in golf tournaments 24 years aside in 2001 (left) and 2025 (proper). The six-time main champion and three-time Masters winner mentioned he has been on the long term for 5 days.
In a time-limited strategy, diets eat solely between sure home windows. For instance, within the 16/8 technique, the particular person can quick for 16 hours and eat inside 8 hours between 10am and 6pm
Other variations embody fasting a couple of times every week for twenty-four hours, or burning solely a restricted calorie on fasting days.
Diets like fasting can gradual the growing old course of, analysis suggests “longer, more healthy lives.”
Dr. Christopher Rhodes, a California researcher in longevity, fasting and biomimetics, shared his ideas on Mickelson’s radical fasting program.
Phil Mickelson is wanting on the sixth gap within the first spherical of the Masters Golf Tournament, which occurred in Augusta, Georgia on April 10, 2025. The athlete is open about his dedication to well being and wellness. (AP photograph)
“It essentially shifted the vitality state and gas sources throughout the physique, preserving fats to burn fats as vitality, however on the expense of elite athletic efficiency, particularly within the late levels of excessive speeds.”
Potential dangers
According to Rhodes, additionally the founding father of dietary firm Mimio Health, fasting for greater than 24 hours depletes the physique’s glycogen storage and enters ketosis, a situation wherein fat and ketones burn primarily for vitality.
“This promotes fats loss and advantages total metabolic well being, however the physique wants to supply a portion of its personal glucose to help mind operate and begins to interrupt down protein sources similar to muscle groups to keep up correct glucose ranges.”
“The long-term five-day fasting that Phil Mickelson follows can have a significant influence on metabolism and weight reduction.”
Over time, this could trigger muscle collapse, power loss, fatigue and a drop in total vitality ranges, which might intrude with athletic skill, in line with consultants.
Mickelson spoke of his personal muscle loss on account of the quick.
“I misplaced my muscle groups too, so I needed to begin lifting. I used to be lifting and slowly bringing velocity and power again to the place I wanted it,” he mentioned in his 2023 Masters diploma.
There are a number of kinds of intermittent fasting, however all of them observe the identical idea of alternating between fasting and consuming. (istock)
For elite athletes, sustaining muscle mass and metabolism flexibility is essential, Rhodes mentioned.
“Extended fasting can gradual restoration and impair high-intensity athletic efficiency, and might even scale back energy output if not correctly managed.”
The physician warned {that a} lengthy five-day quick shouldn’t be carried out various occasions a yr, and that there will probably be enough restoration time in between.
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Certain teams, similar to older adults, who’re vulnerable to muscle loss, ought to keep away from fasting for 5 days.
“While fasting can enhance insulin sensitivity, cognition, cell operate and metabolic effectivity, shortening of intermittent fasting home windows or fasting mimicking methods might provide comparable metabolic advantages with out the drawbacks of maximum calorie restriction,” Rhodes added.
Smart dietary supplements
Mickelson reportedly drinks espresso together with dietary supplements throughout his fasting. This is what Rhodes recommends as a technique to keep vitality and muscle mass whereas dropping pounds.
“During long-term fasting, your physique begins to interrupt down each protein and fats for vitality, which might result in muscle loss,” he mentioned.
Mickelson reportedly drinks espresso together with dietary supplements throughout his fasting. This is what Rhodes recommends as a technique to keep vitality and muscle mass whereas dropping pounds. (istock)
“Supplements similar to amino acids, fatty acids, electrolytes, and sure metabolic organic actions will help scale back this.”
The docs famous that supplementation with branched chain amino acids (BCAAS), creatine, or HMB (hydroxymethylbutylate) will help keep muscle tissue, efficiency and power whereas remaining in a fasting state.
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“Similarly, supplementing important nutritional vitamins, minerals, amino acids, and omega-3s like EPA and DHA, whereas not produced by themselves, is essential to keep up excessive ranges of operate throughout long-term fasting for a number of days,” he added.
Phil Mickelson will hit the golf green on the primary gap within the first spherical of the Masters Golf Tournament held in Augusta, Georgia on April 10, 2025. For elite athletes, sustaining muscle mass and metabolism flexibility is essential, Rhodes mentioned. (AP photograph)
Caffeine in espresso additionally helps present calorie-free vitality, Rhodes factors out, offering a cognitive increase to suppress urge for food and fight potential fast-induced mind fog.
“The long-term fasting can deplete electrolytes similar to sodium, potassium and magnesium, that are important for muscle operate, hydration and vitality manufacturing,” he mentioned. “If his dietary supplements comprise these electrolytes, it will possibly assist stop cramps and fatigue.”
The significance of power coaching
Regarding Mickelson’s feedback on lifting weights throughout fasting, Rhodes agreed that weightlifting is crucial to protect and construct muscle throughout weight reduction.
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“The physique works on the precept of “utilizing it or dropping it” particularly throughout the interval of calorie restriction or fasting. There, we have to mobilize vitality sources from our our bodies,” the physician mentioned.
“Muscles are some of the energetically costly tissues to keep up. So, if you happen to’re not utilizing them daily, your physique will begin to break down your muscle groups first to avoid wasting vitality.”
Experts agree that weightlifting is crucial for saving and constructing muscle groups throughout weight reduction. (istock)
Resistance coaching sends a sign to the physique {that a} lean mass is crucial for survival, stopping extreme muscle collapse and instructing gas fats to prioritize.
“For athletes like Mickelson, weightlifting additionally helps in neuromuscular coordination, joint integrity and sustaining energy,” Rhodes mentioned.
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“Strength coaching improves insulin sensitivity, will increase metabolic charges and ensures that weight reduction happens primarily from fats, not muscle.”
It can be essential for consultants to refuel after fasting with an acceptable protein consumption.
Find wholesome patterns
Ultimately, in line with Rhodes, the easiest way to help long-term weight reduction and metabolic well being is to seek out dietary patterns that work for the person and final for a protracted time period.
“During long-term fasting, your physique begins to interrupt down each protein and fats for vitality, which might result in muscle loss.”
“While some discover that the interval of fasting helps reset their starvation and fullness cues and construct a greater relationship with meals, they might discover it too restrictive and overwhelming.
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“Although everyone seems to be totally different, it’s going to prioritize minimal processed meals with low dietary density wealthy in fiber, protein and wholesome fat, serving to to scale back cravings and enhance high quality of life and dietary satisfaction.”