Atomic Keegan: Becoming the best version of myself

Struggling with Intermittent Fasting, But Staying Committed Intermittent fasting (IF) is tough, and I’m currently struggling to stay consistent. But I know the benefits are worth the effort, so I’m recommitting myself. Here’s a quick breakdown of why intermittent fasting works for me: Productivity Boost I feel incredibly productive when I’m fasting, especially in the mornings. There’s something about starting the day without a heavy meal that clears my head and sharpens my focus. Better Sleep My sleep is noticeably better when I stick to intermittent fasting. It’s like my body is more aligned, and I wake up feeling rested and refreshed. Caloric Control This one’s a work in progress. Even if I hit 16 hours of fasting, I sometimes still eat three meals, which defeats the purpose of caloric restriction. Here's an example: 3 meals of 800 calories = 2400 calories 2 meals of 1000 calories = 2000 calories The math speaks for itself—fewer meals, fewer calories. To jump-start my commitmen...

A few years ago, a 20-hour fast would have been unfathomable to me. Check out the "Zero" app Even just a few days ago, I would have said, “not a chance," with my eating habits. But fasting is like anything else: the more you do it, the easier it becomes. Having done it in the past with success I may have had a leg up. While this blog isn't specifically about fasting (and I didn’t plan on titling posts by day numbers either), I feel it’s worth sharing because it’s something that makes weight loss more attainable—while offering other surprising benefits. For some, these other benefits may even be the primary reason to explore fasting. If you’re new to the concept, intermittent fasting involves cycling between periods of eating and fasting. It’s not a diet in the traditional sense, but rather a pattern of eating. For a great introduction to intermittent fasting, check out this article by James Clear: The Good and Bad of Intermittent Fasting . There’s a wealth of literat...

I made it through Day 1! It was a success—I weighed myself and stayed on track. The day ended with my Benedictine College Alumni Christmas party at the Boulevard Brewery. I stopped eating (and drinking) at 9 PM, so now I’m aiming to make it to noon today (currently 9:40 AM). It’s simply mind over matter, right? Despite a packed schedule, I managed to squeeze in weightlifting, a sauna session, and 10,000 steps. Here's to keeping the momentum going on Day 2! Cheers! Glimpse of where I won the 2010 intramural soccer championship. No comment if I sent a PK outside of the whole complex. 

Day 1: A Fresh Start Woke up feeling great and energized! I’m not sure if it’s due to the good night’s sleep I got from stopping eating at 5:45 PM the day before ( Huberman Protocol ) or simply the excitement of starting the day. I managed a 17.5-hour fast and broke it with a balanced lunch that aligns with my calorie goals. Starting Stats from Garmin (7-Day Averages) Resting Heart Rate (RHR): 59 bpm Average Sleep: 6 hours and 49 minutes Additional Garmin Stats Fitness Age: 34.5 (I'm 35 so 34.5 is acceptable but room for improvement) VO2 Max: 43 I feel a bit embarrassed sharing my VO2 Max, but hey, this is a blog that no one reads anyway. For context, this number hasn’t changed much since 2022 because it only updates with runs, and I haven’t been running much lately. At my peak, it was 51, which is quite good, while 43 isn’t so great. I’ll dive deeper into what this means in a future post, but for now, this is something I’m determined to improve. Cheers to a great rest of day☝