My Health and Fitness Journey – week 10

10 out of 10 – 10 weeks and 10 Kilos lost

Week 10 saw me reach a milestone as I hit a new weight of 75kg which is now 10kg down from the 85kg that I weighed when I started 10 weeks ago. That’s 10 out of 10.

However, forget the actual amount of weight that I have lost for a minute. The changes are very real and very apparent.

More energy
Better mental focus
Reduced joint pain
Better shape
Improved mood
Better sleep

I feel good, and it’s hard to even explain the difference I feel which is just far better than I did before I started this. Far better than I have in many years. I feel younger, fitter and leaner than I have in a long time. I have made changes to my diet and lifestyle that I believe are sustainable and they need to be. It’s a common reality that after doing such great work, many slip backwards and often end up right back where they started.

That is not my portion, and I am determined to keep up with the low carb and low sugar diet. I will keep up the intermittent fasting; I find it easy and it works for me. Those are the two most important factors in my opinion and backed by many experts – eating healthily and fasting.

Exercise wise I will continue, but maybe not always at the same intensity. It summer and so I will be doing a lot more of my outdoor sports rather than the gym – kayaking, paddleboarding, hiking and mountain biking. Supplements are now a part of my diet and routine so most will stay in my regime on an ongoing basis.

Exercise:

This week I was steady, went to the gym 4 times and had two long walks on my gym days off. Gym work has been an hour to an hour and a half with a mix of some cardio as a warmup followed by weights and resistance work. I have been focussing on my abs a bit more with adding in suspended sit up and leg raises added to my usual circuit of the weight machines. Cardio wise I have been using the Cross Trainer to reduce any impact on my knees as I don’t want my knee injury that has now healed to relapse.

Diet:

I have kept strictly to my diet for at least 6 days of the week with just a few small exceptions at the weekend as a treat/break. For the first month I was 100% strictly on it but you need a little treat now and again.

I have really been trying to ensure that I maintain my protein intake to the required level. At my age I want to be building muscle mass and not losing it. Training most days and with a calorie deficit will mean that I will lose muscle as well as fat. Protein intake for me right now should be between 1.6-2.2g per kg of weight which is 120g-165g of protein per day. It’s not as easy as it sound though.

To fit with the intermittent fasting I only have 2 meals per day so I have had to add in some extra protein where I can, I have added Collagen which I now take in the late afternoon mixed with my Creatine and Matcha to create a shake using Almond Milk. I also add in some days an extra Huel Protein shake. The reason I mention Huel as they seem to have the best ingredients and lowest sugar and carb content than most. Always check the labels on these products, in fact any product as I found that many protein shakes also contain the likes of 20g of sugar per portion.

The other issue I have had was some headaches and dizziness which after research is down to low levels of electrolytes, so I have added them in and take them daily, mixing a dissolvable sugar free tablet in my water.

Intermittent Fasting:

As mentioned last week I changed my 16/8 window from 8-9pm to around 6-7pm through to 12-1pm – extending it to an 18/6 model. So that’s 18 hours of fasting and a window of eating down to 6 hours. I started eating my evening meal (but lighter than before) straight after work and before I go to the gym, rather than afterwards.

I also experimented with another full 24 hour fast and it went well. I was ok and still felt good after the 24 hours. I am going to try this again and look to do a 36 and or 48 hours fast in the few weeks.

As promised, I wanted to take the time to explain what intermittent fasting is and its benefits in a bit more detail.

What is Intermittent Fasting:

Intermittent fasting is not a diet in the traditional sense—it's an eating pattern that alternates between periods of eating and fasting. Rather than focusing on what you eat, it focuses on when you eat.

Common Approaches

Method	Description
16:8	Fast for 16 hours, eat within an 8-hour window (e.g., 12pm–8pm).
14:10	A gentler version often recommended for beginners.
5:2	Eat normally 5 days per week; significantly reduce calories on 2 days.
Alternate-Day Fasting	Alternate between normal eating and fasting/very low-calorie days.
Early Time-Restricted Eating	Eating earlier in the day (e.g., 8am–4pm) and fasting in the evening.

Potential Benefits

The following are potential evidence-based benefits:

Weight Loss & Fat Loss - IF often reduces overall calorie intake without requiring calorie counting. Lower insulin levels during fasting may also encourage the body to use stored fat for energy.

Improved Blood Sugar Control - several studies show improvements in insulin sensitivity and blood glucose regulation, particularly in people at risk of type 2 diabetes.

Better Cardiometabolic Health - Research has reported improvements in Blood pressure, Triglycerides, Cholesterol markers, Inflammation levels. These changes may reduce long-term cardiovascular risk.

Cellular Repair & "Metabolic Switching" - During fasting, the body shifts from primarily using glucose to using stored fat and ketones. Researchers believe this metabolic switch may activate cellular repair pathways and improve resilience to stress.

Brain Health - Some research suggests fasting may support: Cognitive function, Neuroplasticity, Brain-derived neurotrophic factor (BDNF), Long-term brain health. Most of the strongest evidence comes from animal studies, but human research is growing.

Simplicity - Many people find IF easier to maintain than traditional calorie-restricted diets because there are fewer eating decisions during the day.

A Practical Starting Point

For most healthy adults interested in trying intermittent fasting (IF):

1. Start with a 12-hour overnight fast (e.g., 8pm–8am).

2. Progress to 14:10 if comfortable.

3. Consider 16:8 after a few weeks.

4. Focus on: Protein intake, Whole foods, Resistance training & Adequate hydration

Many people fail because they fast successfully but then overeat ultra-processed foods during the eating window.

The main thing is to find a regime that works for you. The window doesn’t have to be the same as mine. For some people they don’t want to skip breakfast so instead you could simply stop eating in the mid afternoon instead.

Dr Boz – Annette Bosworth MD – on A Diary of a CEO YouTube Channel says:

1. High insulin is the core problem - Dr Boz argues that many chronic health issues—obesity, type 2 diabetes, fatty liver disease, and potentially aspects of cognitive decline—are driven by chronically elevated insulin and insulin resistance. Her view is that fasting works primarily because it gives insulin levels time to fall.

2. Fasting is a metabolic "reset" - She describes fasting as creating a period where the body can switch from burning glucose to burning stored fat and producing ketones. This metabolic shift is one of the central goals of her approach.

3. Ketones may benefit the brain - A recurring theme is that ketones provide an alternative fuel source for the brain. Dr Boz discusses the possibility that improving ketone production through fasting and ketogenic eating may support brain function, particularly in people with insulin resistance.

4. Timing matters - She emphasizes that eating late into the evening can worsen glucose and insulin responses. In the episode she discusses why avoiding late-night eating may improve metabolic health.

5. Build fasting gradually - Rather than immediately attempting long fasts, Dr Boz typically recommends progressing through stages:

· Reduce snacking

· Extend overnight fasting

· Move toward time-restricted eating (e.g., 16:8)

· Consider longer fasts only after becoming metabolically adapted

Where Dr Boz aligns with mainstream research:

· Weight loss often improves insulin sensitivity.

· Time-restricted eating can improve metabolic markers in some people.

· Fasting can increase ketone production.

· Lowering excess visceral fat is beneficial.

Where her claims are more ambitious:

· Reversal of some chronic diseases through keto and fasting.

· Strong links between insulin resistance and dementia prevention.

· Specific fasting protocols as therapeutic interventions.

Practical Takeaway

Summarising Dr Boz's fasting philosophy into one sentence:

"Use fasting to lower insulin, become metabolically flexible, and teach your body to burn stored fat and ketones again."

For a healthy adult interested in trying intermittent fasting, the most evidence-supported and sustainable starting point is usually:

· 12–14 hour overnight fasting

· Progressing to 16:8 if comfortable

· Prioritizing protein, whole foods, resistance training, sleep, and hydration

Those habits have stronger evidence than pursuing very long fasts immediately.

Supplements:

I continued with all the same supplements as last week but added in one new one in which was good old Collagen, although the one I take also has Biotin and Hyaluronic acid which are all great for skin, hair and bones.

I have added collagen to increase protein intake and it’s a good supplement to add in for me. I have changed now to have a milkshake (or iced matcha latte) in the early evening which I make with Collagen, Creatine, Matcha and almond milk.

Morning Powder mix taken with a little water (or in a black coffee):

NMN 1g – to boost my NAD+ levels and Mitochondrial function.

TMG 1g – for DNA repair, improved physical performance and cognitive support.

With Evening meal pre-workout:

Creatine Monohydrate 10g – this enhances muscle energy, strength, recovery.

Collagen Peptides 5g – (I take one with added Biotin and Hyaluronic acid) this supports skin, joint, hair, and nail health

1 hour pre-workout

L-citrulline 5g – for cardiovascular health and reduce blood pressure.

Before bed:

Magnesium – to helps with sleep and rest.

Multivitamins – these cover everything and are the staple essential.

Vitamin D – helps with bone health, immune system support, muscle function, mental health, and energy.

Vitamin K2 MK7 - offer significant benefits for bone health, cardiovascular health, and calcium metabolism.

Results at the end of week 10:

Weight: I lost yet another kilo this week, without even trying and so I am now down to 75kg from 85. That’s a loss of 10kg or just over 1 ½ stone.

I’m happy with where I am weight wise right now as I did have an initial target of 75kg. I don’t think I need to keep losing as much now and my new target to get my BMI in below 25 is around 72kg but I see that as a long-term goal now and don’t mind how long it takes to get there.

My current goal is to maintain my weight at 75kg.

Body Shape: Body shape wise there is still some progress to be had, more definition and removing the last small tyre of fat around my waste although it has been reducing in recent weeks.

Energy: Energy wise I am still having high energy levels. I feel so much better than I did before I started this journey. I used to feel so tired all the time and especially in the afternoons.

Mental Focus: This has been such a difference to me since I started. The brain fog and mental tiredness I used to get just isn’t there anymore. The clarity of thought and ability to work through the day has increased my focus and performance no end.

Sleep: Still sleeping well and getting a good night’s rest every night. I try to keep to a routine and not go to bed too late. I aim for 10pm but it’s often closer to 11pm. Alarm is set at 7am (especially as I’ve moved closer to work) and so I get a good 7 ½ to 8 hrs a night.

It was so great to hit 75kg and lose 10 kg or a stone and a half. It's a great motivator and incentive to continue although above all that it’s the way I feel that means I will keep going.

I don’t want to go back to the brain fog, the fatigue, the afternoon slumps. I don’t want to wake up in the morning and immediately feel joint pain when I get out of bed.

I don’t want to have the arthritis I was getting and hip and knee pain I was having before.

I don’t want to have difficulty sleeping and breathing at night again. Or lose my breath when doing anything strenuous.

I am happy with the results; I love the new me and I want to stay fit and healthy as long as I can.

I will step back now from posting every week but will post from time to time on my progress or if there are significant changes, developments or interesting things happen along the way.

Thank you for reading.

Don - YOLO so make the most of it....

Don Marshall

Marketing & Sales Manager

Voyager Life

Intermittent fasting links:

Diary of a CEO featuring Dr Boswell - https://youtu.be/KVXnVe8eOkM?si=XK-1vyO1gv9arx43

Links to the supplements from Voyager Life that I am taking:

NMN – NMN Supplements UK | High Purity Nicotinamide Mononucleotide Powder – Voyager Life Limited

Magnesium – Magnesium Citrate 500mg 120 Capsules – Voyager Life Limited

Multivitamins –Vegan Multivitamin & Minerals 60 Capsules – Voyager Life Limited

Vitamin D –Vitamin D3 4,000iu 365 Tablets – Voyager Life Limited