A 50-year-old chef shares his ‘essential’ fasting routine

Alessandro Pavoni is a restaurateur and chef. The 50-year-old is the executive chef at Ormeggio at The Spit in Sydney. He shares his day on a plate.

The chef breaks his fast with boiled eggs, lentils, avocado and sardines.

5.45am It’s a day off for me. An espresso and a litre of water with some dissolved magnesium.

6.30am Training today is weightlifting and VO2 max for 90 minutes before school drop-off, then some admin and another espresso.

Noon Jiu-jitsu class, more water, another espresso.

1.30pm Meditation. Fasting is an essential part of my routine, giving me focus and strength; no lunch yet!

2.30pm Two boiled eggs, lentils, half an avo and sardines.

5.30pm Family dinner is a stir-fry with kangaroo, zucchini, broccoli, mushrooms and a small portion of brown rice. Glass of red wine. Dark chocolate to finish (I can’t resist).

Dr Joanna McMillan says

Top marks for … Boosting your intake of long-chain omega-3s, important for brain health, with the sardines and eggs. And your heart-healthy dinner of lean game meat with vegies, a wholegrain and beneficial polyphenols from your red wine and dark chocolate.

If you keep eating like this you’ll … Risk losing muscle as you get older. Fasting, or time-restricted eating, can be beneficial, but going too long without food and limiting protein intake around your weight training may impact muscle recovery.

Why don’t you try … Fasting overnight for 14 to 16 hours and including a protein-rich meal or shake within an hour of your weights session. Bring lunch forward so you have three well-balanced meals in your eating window.

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