72-Hour Longevity Fast (Nov 2022)

Without wasting time – this is an invitation to join me in an upcoming 72hr longevity fast. If this isn’t your cup of tea – totally get it, feel free to ignore this and get on with life. For those interested… read on!

Many of you will be familiar with “intermittent fasting” – it’s quite popular these days.

For the past three years I (Dennis) have been practicing a form of IF known as time-restricted eating (TRE) – that is, only eating food between 1pm-7pm. I’ve been practicing this 4-5 days a week, typically Monday through Thursday.

Giving the body a 12-18hr rest from eating has been linked to improved metabolic health (particularly due to the caloric restriction).

Multi-day fasting, on the other hand, offers it’s own range of potential health and lifespan-promoting benefits. After learning of these wide ranging benefits, I performed my first 72hr fast at the start of 2022. Over the summer I followed up with another 60hr fast.

I’ve openly shared these experiences on Instagram (@thewhealthadvisor) and, since then, have received both questions and potential interest from friends, colleagues, clients, and beyond.

As such, I figured I’d formally invite any interested individuals to share in the experience of my upcoming fast. Doing a multi-day fast isn’t exactly the most pleasant experience, but the benefits seem (to me) to be worth the effort.

Let’s dig in.

Autophagy:

The main thing that got me interested in extended fasting – that is, fasting beyond 24hrs – was the process known as autophagy. Derived from Greek, autophagy means “to eat oneself.”

On October 3rd 2016, the Nobel Assembly at Karolinska Institutet awarded the Nobel Prize in Physiology or Medicine to Yoshinori Ohsumi for his discoveries of mechanisms for Autophagy.

Put simply, autophagy is the body’s mechanism of getting rid of all the broken down, old cell machinery (organelles, proteins and cell membranes) when there’s no longer enough energy to sustain it. It is a regulated, orderly process to degrade and recycle cellular components.

Autophagy Benefits:

Research suggests that some of the most important autophagy benefits include:

  • Providing cells with molecular building blocks and energy
  • Recycling damaged proteins, organelles and aggregates
  • Regulating functions of cells’ mitochondria, which help produce energy but can be damaged by oxidative stress
  • Clearing damaged endoplasmic reticulum and peroxisomes
  • Protecting the nervous system and encouraging growth of brain and nerve cells. Autophagy seems to improve cognitive function, brain structure and neuroplasticity.
  • Supporting growth of heart cells and protecting against heart disease
  • Enhancing the immune system by eliminating intracellular pathogens
  • Defending against misfolded, toxic proteins that contribute to a number of amyloid diseases
  • Protecting stability of DNA
  • Preventing damage to healthy tissues and organs (known as necrosis)
  • Potentially fighting cancer, neurodegenerative disease and other illnesses

One of the most reliable ways to get your body to begin autophagy is through nutrient deprivation. For those new to fasting, doing a 24-36hr fast could be one way to explore a fasting practice and still reap many of the benefits of autophagy.

Researchers believe that autophagy is a survival mechanism that has anti-aging benefits.
It helps cleanse waste from the body, provides energy, and potentially fights cancer, neurodegenerative disease, and other chronic illnesses.
My original goal was to do a 48-72hr fast each quarter of the year. I missed my Q2 fast but am very much looking forward to this one.

Upcoming Fasting Schedule + Preparation:

Personally, my upcoming fast will begin after finishing lunch (around 12pm) on Wednesday (11/2) and will end with lunch on Saturday (11/5).
In advance of the fast, I am hosting a virtual group meet-up on Zoom on Monday (10/24) at 8pm ET.

We’ll discuss:

  • what to avoid 48hrs prior to fasting
  • how to enter the fast
  • what you can consume during your fast
  • staying hydrated + electrolyte supplements
  • easing the hunger pangs
  • how to break your fast (gently & slowly)

For those interested, I’ve also created a WhatsApp group where all those participating can ask questions, provide moral support, and commiserate with each other.

DISCLAIMERS:

  • THIS IS NOT MEDICAL ADVICE. Please consult with a doctor or medical professional before participating.
  • Only a handful of studies measuring fasting and autophagy exist in humans. More research is needed to fully understand the benefits and implications of autophagy.

Interested in joining? Curious to learn more?

  • Watch the video (below)
  • Explore the resources (below the video)
  • Send me an email expressing your interest and plan to join us on the virtual meet-up on Monday (10/24) at 8pm!

You can’t enjoy wealth if you’re not in good health.

Additional Resources:

72-Hour Fast: Benefits And Dangers

How to renew your body: Fasting and autophagy

Fasting for Health and Longevity: Nobel Prize Winning Research on Cell Aging

What Actually Happens To Your Body During A Fast, Hour By Hour

A Comprehensive Guide To Fasting

Men’s Health: The Wisemen Retreat “FIRE” Experience

The Wisemen Project is a men’s group that melds proven, ancient techniques of movement, breath work and meditation with cutting edge scientific research.

The group was formed as a powerful antidote to the seemingly endless noise, stress, disease and disconnection in our modern world.

The primary pillars center around:

Fuel:

Our food and what we “feed” our brains.

Mind:

Cultivating resiliency and proper brain function.

Move: 

Movement to heal the mind, body and soul.

Rest:

Dialing in the proper amount, type, and frequency of rest to allow mind and body to recover and grow.

Social:

Community is interwoven within the fibers of our ancestral DNA, helps to reduce stress/anxiety, improve mental health, and increase our lifespan.

Wealth:

Perspective, action, discipline, and reflection to cultivate an abundance mindset.

Retreat Details:

What: 

This “Fire” retreat is carefully designed to eliminate that which may be weighing you down (extra unwanted weight, poor patterns, negativity, anxiety etc.) and ignite your true potential within.

Where: 

Woodridge, NY

When: 

October 13-16

Men – consider investing in yourself and spending a weekend with a community that empowers you from within, so you can show up for yourself, and for the ones you love.

If you decide to join, be sure to use the code “friend5” for a 5% discount at checkout.

DISCLAIMER: There is no financial incentive or underlying remuneration for wHealth Advisors in promoting this event.

Improving Longevity Through Relationships

Improving longevity through relationships is a crucial health pillar that receives far less attention than it deserves.  As we’ve discussed before when it comes to longevity, it’s well documented that only about 20% of how long the average person lives is dictated by genes, the other 80% is influenced by lifestyle and environment.

While longevity is inherently tied to a myriad of factors, Dan Buettner, a National Geographic Fellow and founder of the Blue Zones Project, has identified a few regions around the world – now recognized as “Blue Zones” – where people reach age 100 at 10 times greater rates than in the US.

One might assume that factors such as air quality/pollution, proportion of people who are obese, and the amount of daily physical activity might largely influence outcomes. However, it’s been found that these factors only have a small influence on overall lifespan.

It turns out that relationships are one of the most impactful predictors of longevity.

The Science of Relationships

research project that followed data across 308,849 individuals for 7.5 years indicated that individuals with adequate social relationships have a 50% greater likelihood of survival compared to those with poor or insufficient social relationships. The magnitude of this effect is comparable with quitting smoking and it exceeds many well-known risk factors for mortality (e.g., obesity, physical inactivity).

When multidimensional assessments of social relationships were considered, the odds of mortality increased by 91% among the socially isolated.

Hormones are believed to play a significant role in the causal connection between relationships and lifespan.

For instance, face to face interactions promote the release of a multitude of neurotransmitters. When we interact with others, our dopamine and oxytocin levels increase and our cortisol (i.e. stress hormone) levels decrease.

Said another way, face-to-face interaction increases our confidence, happiness, and empathy and lowers our inflammation-inducing stress.

Dunbar’s Number

The Oxford evolutionary psychologist, Robin Dunbar, is best known for his namesake “Dunbar’s number.” At it’s core, Dunbar’s number is the number of meaningful and stable relationships you can have at any one time. That includes extended family as well as friends.

The proposed number is 150 although the range of variation is somewhere between 100 and 250.

When examining historical, anthropological, and contemporary psychological data about group sizes, Dunbar found remarkable consistency around the number 150.

This number aligns closely to early hunter-gatherer societies as well as many modern groupings: offices, communes, factories, military organizations, 11th Century English villages, even Christmas card lists.

When the number exceeds 150, a network is unlikely to last long or cohere well.

However, after spending decades studying the complexities of friendship, Dunbar discovered many more numbers that shape our close relationships.

Turns out, Dunbar’s number is less of an absolute numerical threshold than a series of concentric circles, each standing for different kinds of relationships.

A quick summary of these layers:

  • 1.5: Our most intimate, romantic relationship.
  • 5: Our “shoulders-to-cry-on” friendships. They are the ones who will drop everything to support us when our world falls apart.
  • 15: Includes the previous five, these are our core social partners – our best friends. They are our main social companions.
  • 50: Our big-weekend-barbecue people.
  • 150: Our weddings and funerals group who would come to a once-in-a-lifetime event.
  • 500: Our acquaintances
  • 1500: The people whose name you know
  • 5000: Number of known faces.

Relationships Are An Investment

The strength of a given relationship is directly correlated with how much time and effort is invested.

Ironically, despite living in the most “socially connected” time in human history, technology has diluted many of our relationships.

Instead of relying on apps/email/social media to stay in touch, use technology for good – leverage it as a conduit for scheduling a deeper, more meaningful check-in (ideally in-person).

In a country that spends more than $100 billion annually on diets, health club memberships, and nutritional supplements – investing the time/energy into the social fabric of our lives is free, low-hanging fruit with immense ROI.

Curating Healthy Relationships

Many relationships change with the seasons.

We evolve and we grow – so, too, our relationships.

As relationships come and go throughout our lifetimes, the loss of certain relationships shouldn’t be viewed negatively, but rather as healthy pruning. 

As Dunbar reminds us, we have a limited bandwidth for maintaining relationships: every fizzled relationship presents an opportunity to welcome a new one.

One of the commonalities of the world’s longest-lived people in the Blue Zones is that they often “curate” social circles that support healthy behaviors.

Healthy habits and behavior are, quite literally, contagious. Conversely, deleterious behaviors (i.e. obesity, smoking, excessive drinking, loneliness, unhappiness) are also contagious.

Jim Rohn was famously quoted as saying that “we are the average of the five people we spend the most time with.”

The best way to improve longevity through relationships is to begin by surrounding yourself with relationships that fill your cup.

Men’s Health:

Relationships are crucial for men and women in all stages of life.

However, men – especially as they age – are more likely to lack deep, meaningful friendships.

This lack of connection typically leads to one of the most frequent stressors in mens’ lives: loneliness.

CALL TO ACTION:

Men – consider joining me (Dennis) in Woodridge, NY between October 13-16 at the next retreat hosted by The Wisemen Project.

The weekend will combine ancient wisdom with modern science and include:

  • mobility and functional movement
  • yoga and qigong
  • meditative practices and breathwork
  • hiking
  • cold and heat immersion
  • organic chef prepared meals
  • human connection
  • and so much more

For those interested in learning more, feel free to reach out to me directly. If you decide to join, be sure to use the code “friend5” for a 5% discount at checkout.

Finances for Fathers: Episode 64 of the Dad.Work Podcast

Dennis McNamara had the opportunity to connect with Curt Storring, the host of the Dad.Work podcast, in a wide ranging conversation focused on finances for fathers.

Some highlights from the finances for fathers discussion:

  • The fundamentals of fiscal fitness and why fathers need to figure this stuff out
  • Finding a balance between time, money and health
  • The return on investment (ROI) of doing men’s work
  • Dennis’ quarantine struggles and doubling down on health protocols to come out the other side stronger
  • Being confident, living with intention and having a more deep and more engaged relationship with those around you
  • The importance of an emergency fund
  • And way more depth than you’d usually find in a conversation about finances for fathers!

Dennis’ Dad.Work Bio:

Dennis McNamara is a dad to a three year old, a husband to his college sweetheart, and a comprehensive financial planner at, and co-founder of, wHealth (pronounced “wealth”) Advisors in Red Bank, NJ.

After graduating university in 2011 Dennis was teetering on a mental and emotional breakdown. With $7,000 to his name, Dennis spent a year exchanging his physical labor for a roof over his head on permaculture farms in Portugal and Costa Rica. After learning more about himself through these experiences he dedicated himself to rigorously pursuing purposeful work instead of job titles.

Since then, he’s been the US Director of Business Development at a social enterprise firm, a financial analyst at the private wealth management arm of Goldman Sachs, and most recently – in 2019 – made the leap to establish his own financial planning firm – wHealth Advisors.

Dennis has been mentioned in Forbes, US News & World Report, and Financial Advisor Magazine. He holds the financial designations of Certified Financial Planner (CFP), Chartered Financial Consultant (ChFC), Accredited Investment Fiduciary (AIF), and is a Certified Student Loan Professional (CSLP).

Outside of wHealth Advisors he is passionate about compounding healthy habits so that he can show up as the best version of himself – whether that be as a parent, a partner, or a professional.

You can follow along his Instagram @thewhealthadvisor or find more about the work he does with wHealth Advisors at whealthfa.com. There, you can also subscribe to his monthly newsletter which is as much about finances as it is about wellness, personal optimization, and taking meaningful steps to upgrading your life.

Streaming:

The podcast streams on Apple, Spotify, or directly from Dad.Work.