The Optimal Wellness Plan
A free book from a PhD researcher with 25 years in aging science — five things you can start doing this week to feel stronger, think more clearly, and protect your health for the long run.
No spam. No sales pitch. Just the science, simplified.
Dr. Stephen Anton
PhD
University of Florida
Professor
250+
Peer-Reviewed Publications
25 Years
Researching Aging, Metabolism & Longevity
If You're Over 40, You've Probably Noticed Something Shifting.
The energy that used to come easily takes more effort now. The weight that used to move doesn't budge the same way. You sleep and still wake up tired. Your thinking feels a little slower than it used to.
Most people assume this is just aging. They accept it, manage around it, and quietly lower their expectations for what their body can do.
I've spent 25 years studying what actually drives these changes — and the research tells a different story.
Most of what we call normal aging isn't inevitable. It's the result of a handful of specific habits — and it can be changed.
Popular Blogs
Keto vs Intermittent Fasting: Which Is Best?
Over the past decade, both intermittent fasting and the ketogenic diet have garnered increasing attention and become very popular. And for good reason!
There are millions of people who have experience dramatic health improvements and fat/weight loss with both approaches. This tells us that there is not necessarily a right or wrong choice, but rather a right or wrong choice for you. And the only way to know this is by experimenting a bit with the two types of dietary patterns. By having an open mind, you will figure out what and when you prefer to eat and which eating pattern works best for you.
Before, we compare and contrast the two approaches, we first need to clarify what we mean by “intermittent fasting” and “the ketogenic diet”.
What Is Intermittent Fasting?
In general, intermittent fasting is a broad term to describe an extended period of time period, typically 14 hours or longer, during which calories from food or beverages are not consumed (black coffee black and unsweetened teas are generally okay) [1]. When this occurs on a daily basis, this is called ‘time restricted eating’ and is what most people think of when they hear the term intermittent fasting [2]. There are many other types of intermittent fasting approaches but this is the most popular and the one we will focus on today.
During the daily eating window, there are generally not specific instructions on the amount or specific types of foods that can or cannot be consumed. Of course, it is recommended that foods should be ‘healthy’, meaning minimally processed and nutrient dense.
What Is Keto?
In contrast, the ketogenic diet advocates carbohydrate (not time) restriction, combined with high fat intake. The primary goal of this dietary approach is to get into and stay in a state of ketosis, which is a metabolic state characterized by elevated levels of ketone bodies in the blood or urine [3].
How Are Keto and IF Similar?
Physiologic ketosis provides an additional energy source for the brain in the form of ketones. Ketosis is a normal response to low glucose availability, such as through low-carbohydrate diets or fasting.
So, both ketogenic diets and intermittent fasting, share this pathway, and its many beneficial effects.
There are clear advantages to being in a state ketosis or to use ketones as a source of fuel. First, ketones lead to greater production of energy (ATP) at the level of mitochondria than glucose. Second, the energy produced through this pathway is cleaner than the energy produced through glucose pathways. This means the cells and organs experience less oxidative stress when we are in a state of ketosis or have elevated levels of ketones in our blood. Third, we are likely to experience improvements in our cognitive and physical function, as well as metabolic processes [4], when in ketosis. Additionally, both approaches have been shown to extend lifespan in animals.
How Are Keto and IF Different?
There are three key differences that occur due to intermittent fasting (time restriction) versus the ketogenic diet (carbohydrate restriction): 1) the source of fat used for energy, 2) levels of autophagy, and 3) steadiness of metabolic state versus metabolic flexibility.
Can You Combine Keto and IF?
This is an option that many people swear by, and I think this could work well, particularly if your goal is to lean out or lose some body fat. There is a high likelihood this approach will lead to an energy deficit as you would be restricting both carbohydrates and the time period in which food is consumed. Due to the increase in energy expended during the fasting time period, and likely decrease in energy consumed during the eating time period. So that combination is likely to put the body in a fat burning mode for the majority of the day and night.
Which Approach is Right for You?
The freedom to choose your path is what makes life interesting. My advice is to experiment with the dietary plans and see if one works best for you. Personally, I am an advocate for intermittent fasting because of the effect on autophagy. But both approaches have benefits and the best approach is the one that resonates with you and is sustainable.
The Optimal Wellness Plan — Free, and Readable in About 10 Minutes.
I wrote this book because I wanted to put the most important science into the hands of people who can actually use it — without the jargon, without the hype, and without asking you to overhaul your life overnight.
It covers the five areas that matter most for how well you age: your metabolism, your muscle, your brain, your sleep, and your stress response.
Each section gives you one specific, evidence-backed action you can take this week. Not a complicated protocol. One thing. Because one thing done consistently is worth more than five things done occasionally.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
More Energy & Better Metabolism
You want to wake up ready to go, not drag through the day. This is about optimizing how your body processes food and fuel. Better metabolism means better energy, easier weight control, and stronger physical performance.
Brain Health & Sharp Thinking
Protecting your brain and maintaining your mental clarity as you age isn't something that happens by accident. It requires specific nutrition, sleep habits, movement, and lifestyle strategies specific to brain health. I'll show you exactly what works.
Stay Strong & Move Without Pain
Maintaining muscle, balance, and mobility is what allows you to live a full life and stay independent as you age. Whether it’s hiking, skiing, playing with your kids (or grandkids) or just moving through your day without stiffness - this matters.
Recovery & Physical Resilience
Your body needs proper recovery to stay healthy. This includes good quality sleep, stress management, and movement strategies that help you bounce back faster.
Purpose & Peace of Mind
Physical health is part of the equation. So is feeling like you're in control of your future, living with purpose, and knowing you're doing the right things at the right times.
How I Help You Age Better
I've organized everything I offer around five core areas. You probably need help in more than one of these areas - most people do. The good news is if you improve in one area, you are likely to see improvements in other areas.
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This Book is for You if:
You're between 40 and 75 and serious about staying healthy — not just avoiding disease, but maintaining the energy, strength, and clarity to actually live the life you want.
You're skeptical of quick fixes and extreme programs. You want to know what the research actually says, explained in plain language.
You're willing to make real changes — but you want to start with the ones that matter most, not a 47-point checklist.
You've felt like most health content talks around the issue rather than directly at it.
If that's you, this book was written with you in mind.
A Little About Me
I'm Dr. Stephen Anton. I'm a professor and researcher at the University of Florida, where I've spent more than 25 years studying aging, metabolism, and lifestyle interventions.
I've published over 250 peer-reviewed articles. My research on intermittent fasting was named the most-downloaded article in the journal Obesity in 2019. I've spent my career in the lab and in clinical settings, working with real people on the habits that actually extend healthy, functional life.
I'm also someone who applies this research personally — every day. What I share with you isn't a curated wellness persona. It's what the evidence points to, lived out.
I wrote this book because the science is clear, and too few people have access to it in a form they can actually use.
Get the Free Book.
Ten minutes from now, you'll have a clear picture of where you stand and one specific place to start.
That's the goal — not information overload, but a starting point you can act on today.
No cost. No spam. Unsubscribe anytime.
Recent Blogs
Keto vs Intermittent Fasting: Which Is Best?
Over the past decade, both intermittent fasting and the ketogenic diet have garnered increasing attention and become very popular. And for good reason!
There are millions of people who have experience dramatic health improvements and fat/weight loss with both approaches. This tells us that there is not necessarily a right or wrong choice, but rather a right or wrong choice for you. And the only way to know this is by experimenting a bit with the two types of dietary patterns. By having an open mind, you will figure out what and when you prefer to eat and which eating pattern works best for you.
Before, we compare and contrast the two approaches, we first need to clarify what we mean by “intermittent fasting” and “the ketogenic diet”.
What Is Intermittent Fasting?
In general, intermittent fasting is a broad term to describe an extended period of time period, typically 14 hours or longer, during which calories from food or beverages are not consumed (black coffee black and unsweetened teas are generally okay) [1]. When this occurs on a daily basis, this is called ‘time restricted eating’ and is what most people think of when they hear the term intermittent fasting [2]. There are many other types of intermittent fasting approaches but this is the most popular and the one we will focus on today.
During the daily eating window, there are generally not specific instructions on the amount or specific types of foods that can or cannot be consumed. Of course, it is recommended that foods should be ‘healthy’, meaning minimally processed and nutrient dense.
What Is Keto?
In contrast, the ketogenic diet advocates carbohydrate (not time) restriction, combined with high fat intake. The primary goal of this dietary approach is to get into and stay in a state of ketosis, which is a metabolic state characterized by elevated levels of ketone bodies in the blood or urine [3].
How Are Keto and IF Similar?
Physiologic ketosis provides an additional energy source for the brain in the form of ketones. Ketosis is a normal response to low glucose availability, such as through low-carbohydrate diets or fasting.
So, both ketogenic diets and intermittent fasting, share this pathway, and its many beneficial effects.
There are clear advantages to being in a state ketosis or to use ketones as a source of fuel. First, ketones lead to greater production of energy (ATP) at the level of mitochondria than glucose. Second, the energy produced through this pathway is cleaner than the energy produced through glucose pathways. This means the cells and organs experience less oxidative stress when we are in a state of ketosis or have elevated levels of ketones in our blood. Third, we are likely to experience improvements in our cognitive and physical function, as well as metabolic processes [4], when in ketosis. Additionally, both approaches have been shown to extend lifespan in animals.
How Are Keto and IF Different?
There are three key differences that occur due to intermittent fasting (time restriction) versus the ketogenic diet (carbohydrate restriction): 1) the source of fat used for energy, 2) levels of autophagy, and 3) steadiness of metabolic state versus metabolic flexibility.
Can You Combine Keto and IF?
This is an option that many people swear by, and I think this could work well, particularly if your goal is to lean out or lose some body fat. There is a high likelihood this approach will lead to an energy deficit as you would be restricting both carbohydrates and the time period in which food is consumed. Due to the increase in energy expended during the fasting time period, and likely decrease in energy consumed during the eating time period. So that combination is likely to put the body in a fat burning mode for the majority of the day and night.
Which Approach is Right for You?
The freedom to choose your path is what makes life interesting. My advice is to experiment with the dietary plans and see if one works best for you. Personally, I am an advocate for intermittent fasting because of the effect on autophagy. But both approaches have benefits and the best approach is the one that resonates with you and is sustainable.
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This information is for educational purposes only and is not a substitute for personalized medical advice. Please consult your physician before making changes to your health routine.