Chapter 01: Intermittent fasting basics
What intermittent fasting is, how eating windows work and how to ease in without feeling miserable.
- Eating windows explained
- How to start gently
- What to eat when you eat
Free guide · by Ron Pepose
Free longevity guide for men over 40: The Men Over 40 Longevity Starter Guide
A plain-English starting point for feeling better, with no crash diet required. Learn how intermittent fasting works, follow a simple first-week plan and build habits that actually stick.
- Intermittent fasting, explained simply
- A first-week plan you can start Monday
- Habits that make change stick
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What's inside
What's inside the guide
Three short, practical chapters written for real life, not for a fitness magazine.
Chapter 02: Your first-week plan
A simple, day-by-day starting plan built for a busy life, with no special foods and no gym required.
- Day-by-day starting steps
- Simple meal ideas
- Easy movement to add in
Chapter 03: Habits that make change stick
The small daily routines that turn a good week into a new way of living.
- Sleep and stress basics
- Building momentum
- What to do when you slip
Who it's for
This guide is for you if…
- You're over 40 and feel run-down more often than not
- You've tried diets that didn't last
- You want more energy for your work and your family
- You're curious about intermittent fasting but don't know where to start
- You want a plan, not more noise
A note from Ron
“I wrote this guide for the guy I used to be: tired, frustrated and not sure where to start. It's the first steps I'd walk you through if you called me today.”
Free guide
The Men Over 40 Longevity Starter Guide
A plain-English starting point from Ron Pepose: how intermittent fasting works, a simple first-week plan, and the habits that make change stick.
- Intermittent fasting basics, minus the hype
- A simple first-week plan you can start Monday
- Habits that make change stick
NASM CertifiedNational Academy of Sports Medicine
Want a plan built just for you?
The guide is a great start. When you're ready for a custom plan and a coach in your corner, call Ron about 1-on-1 coaching.
- In person
- Video
- Phone
Or a mix — your choice.