Professional golfer Phil Mickelson, who made his thirty second begin in The Masters this week, has been open about his dedication to well being and wellness.
The six-time main champion and three-time Masters winner has mentioned he follows a five-day prolonged fast, which led to him dropping 25 kilos in 2023.
Intermittent fasting (IF) has grow to be a well-liked weight-loss technique in recent times.
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There are a number of varieties of intermittent fasting — however all of them comply with the identical idea of alternating between fasting and eating.
Phil Mickelson is pictured competing in golf tournaments 24 years aside, in 2001 (left) and 2025 (proper). The six-time main champion and three-time Masters winner has mentioned he follows a five-day extended quick, which led to him dropping 25 kilos in 2023. (Reuters / AP )
With a time-restricted strategy, the dieter solely eats throughout a sure window. For instance, with the 16/8 methodology, the particular person fasts for 16 hours after which can eat inside an eight-hour span, between 10 a.m. and 6 p.m.
Different variations contain fasting for a full 24 hours a couple of times per week — or solely consuming restricted energy on fasting days.
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Dr. Christopher Rhodes — a longevity, fasting and biomimetics researcher in California, shared his ideas on Mickelson’s radical fasting program, which additionally contains drinking coffee with dietary supplements.
“A five-day extended quick just like the one Phil Mickelson follows may have profound results on metabolism and weight reduction,” he informed Fox Information Digital.
Phil Mickelson watches on the sixth gap throughout the first spherical on the Masters golf match on April 10, 2025, in Augusta, Georgia. The athlete has been open about his dedication to well being and wellness. (AP Images)
“It essentially shifts the power state and gasoline sources within the physique and forces saved fats to be burned as power, however actually on the expense of elite athletic efficiency, particularly within the later levels of a quick.”
Potential dangers
Fasting for longer than 24 hours will deplete the physique’s glycogen shops and trigger it to enter ketosis, a state the place it primarily burns fats and ketones for power, in line with Rhodes, who can also be the founding father of diet firm Mimio Health.
“Whereas this may speed up fats loss and supply advantages to general metabolic well being, the physique will nonetheless want to supply a few of its personal glucose so as to help mind operate and can begin to break down protein sources, like muscle, to take care of correct glucose ranges.”
“A five-day extended quick just like the one Phil Mickelson follows may have profound results on metabolism and weight reduction.”
Over time, this may lead to muscle breakdown, energy loss, fatigue and decrease general power ranges, which might hinder athletic efficiency, in line with the knowledgeable.
Mickelson has spoken about his personal muscle loss because of his fasting.
“I additionally misplaced muscle, so I needed to begin lifting, and I have been lifting and slowly have been getting my velocity and energy again to the place I want it to be,” he mentioned throughout the 2023 Masters.
There are a number of varieties of intermittent fasting — however all of them comply with the identical idea of alternating between fasting and consuming. (iStock)
For elite athletes, sustaining muscle mass and metabolic flexibility is vital, Rhodes mentioned.
“Prolonged fasts could decelerate restoration, impair high-intensity train efficiency and even scale back energy output if not correctly managed.”
The physician cautioned {that a} extended five-day quick shouldn’t be carried out quite a lot of occasions per yr, with loads of restoration time in between.
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Sure teams — comparable to these vulnerable to muscle loss, like the elderly — ought to keep away from five-day fasts, he mentioned.
“Whereas fasting can enhance insulin sensitivity, cognition, mobile operate and metabolic effectivity, shorter intermittent fasting home windows or fasting-mimicking methods could provide comparable metabolic advantages with out the drawbacks of utmost caloric restriction,” Rhodes added.
Good dietary supplements
Mickelson reportedly drinks espresso with dietary supplements throughout his fasts, one thing Rhodes recommends as a method of preserving power and muscle mass throughout weight loss.
“Throughout extended fasting, the physique begins to interrupt down each protein and fats for power, which might result in muscle loss,” he mentioned.
Mickelson reportedly drinks espresso with dietary supplements throughout his fasts, one thing Rhodes recommends as a method of preserving power and muscle mass throughout weight reduction. (iStock)
“Dietary supplements comparable to amino acids, fatty acids, electrolytes and sure metabolic bioactives will help mitigate this.”
The physician famous that supplementing with branched-chain amino acids (BCAAs), creatine or HMB (hydroxymethylbutyrate) will help to protect muscle tissue, efficiency and energy whereas staying in a fasted state.
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“Likewise, supplementing with essential vitamins, minerals, amino acids and omega 3s like EPA and DHA, which the physique can not produce by itself, can be essential for sustaining high-level performance throughout extended multi-day fasting,” he added.
Phil Mickelson hits from the green on the primary gap throughout the first spherical on the Masters golf match on April 10, 2025, in Augusta, Georgia. For elite athletes, sustaining muscle mass and metabolic flexibility is vital, Rhodes mentioned. (AP Images)
Caffeine from espresso may also serve to offer calorie-free power, Rhodes famous, whereas additionally suppressing appetite and offering a cognitive enhance to fight potential fasting-induced mind fog.
“Extended fasting can deplete electrolytes like sodium, potassium and magnesium, that are important for muscle operate, hydration and power manufacturing,” he mentioned. “If his dietary supplements embody these electrolytes, they could assist stop cramping and fatigue.”
Significance of energy coaching
Relating to Mickelson’s feedback about lifting weights throughout his fasting stints, Rhodes agreed that weightlifting is crucial for preserving and constructing muscle throughout weight reduction.
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“The physique operates on a ‘use it or lose it’ precept, particularly in periods of caloric restriction or fasting, the place it’s actively needing to mobilize power sources from the physique to maintain itself,” the physician mentioned.
“Muscle is without doubt one of the most energetically pricey tissues to maintain, so if we’re not utilizing it every day, the physique will preferentially begin breaking down muscle to preserve power.”
Weightlifting is crucial for preserving and constructing muscle throughout weight reduction, consultants agree. (iStock)
Resistance training sends a sign to the physique that lean mass is crucial for survival and tells it to stop extreme muscle breakdown, prioritizing fats for gasoline.
“For athletes like Mickelson, weightlifting additionally helps keep neuromuscular coordination, joint integrity and energy output,” Rhodes mentioned.
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“Power coaching improves insulin sensitivity, enhances metabolic fee and ensures that weight reduction comes primarily from fats quite than muscle.”
It’s additionally essential to refuel after a quick with sufficient protein consumption, the knowledgeable added.
Discovering wholesome patterns
Finally, in line with Rhodes, one of the simplest ways to help long-term weight reduction and metabolic health is to discover a sample of consuming that works for the person and may be sustained for the lengthy haul.
“Throughout extended fasting, the physique begins to interrupt down each protein and fats for power, which might result in muscle loss.”
“Whereas some discover that durations of fasting are useful in resetting their starvation and satiety cues and creating a greater relationship with meals, others could discover it too restrictive and overwhelming, setting themselves up for failure and rebound binging down the street,” he mentioned.
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“Each particular person is totally different, however prioritizing nutrient-dense, minimally processed foods which can be wealthy in fiber, protein and wholesome fat can help considerably in decreasing cravings and enhancing high quality of life and meal satisfaction.”