Show Notes
More Good Days –Episode 6
Fasting may be the oldest metabolic reset tool humanity has ever used.
What began as spiritual discipline is now increasingly supported by modern physiology.
In this episode, Sean, Faf du Plessis and Michael Mol unpack how structured pauses from food can improve insulin control, fat metabolism and cellular resilience – while still protecting muscle, performance and daily productivity.
You’ll learn how to approach fasting in a way that is sustainable, intelligent and safe.
What we cover
• Why the body switches from sugar to fat after periods without food
• How fasting can improve blood pressure, LDL cholesterol and metabolic flexibility
• Why protein and strength training determine whether you lose fat or muscle
• The difference between starvation and strategy
• Why hydration and minerals make or break a fast
• How men and women may need different approaches
• Who should not fast without medical supervision
• How to choose a rhythm you can maintain for life
The big idea Fasting is not magic.
It improves how your body handles fuel. Fat loss, clarity and resilience follow when overall lifestyle, movement and nutrition align.
Protocol options discussed
We outline three practical approaches:
✔ Gentle overnight fasting
✔ Time-restricted eating (16:8)
✔ A twice-weekly 24-hour rhythm If you want the step-by-step guide for the full Ancient Fast structure:
Get the complete protocol here:
[INSERT LINK]
Hydration is the secret weapon
Many symptoms people blame on fasting – headaches, dizziness, fatigue – are often electrolyte related.
Morning mineral support can dramatically improve adherence and energy.
What to do when you eat To protect lean mass:
• prioritise protein
• train with resistance
• walk daily
• place denser carbohydrates near training
Fasting without these often leads to muscle loss rather than metabolic improvement.
Important note for women
Start gently and build tolerance. If fasting worsens sleep, mood or cycle regularity, scale back. Stress adaptation must match life load.
Medical disclaimer
If you are pregnant, underweight, managing chronic disease, on glucose-lowering medication or have a history of eating disorders, seek professional guidance before attempting extended fasts. Discipline should create freedom – not anxiety.
Real-world practicality
This approach can fit normal work and family life.
Use shorter windows on demanding days.
Use longer fasts when schedule allows.
Money saved can be redirected towards higher quality food.
Bottom line Your body was designed for cycles of plenty and pause.
When rhythm returns, clarity often follows. Ancient wisdom. Modern metrics. More Good Days.
More from More Good Days
Somewhere around 40, a lot of men start having a quiet conversation with themselves. Slower mornings. Less drive. A workout that used to fuel you now flattens you. Somewhere on your phone, a headline says it's your testosterone.It might be. It might also be your weight, your sleep, your stress or your alcohol.Sean Lunn, Faf du Plessis and Dr Michael Mol break the taboo on testosterone. Is andropause real? Who genuinely benefits from TRT, and what does doing it properly look like? Why are teenagers getting hold of it? Sean shares his own experience, the good and the bad.This one is for men, and for the partners who love them.This episode is sponsored by Quinton. It contains paid promotion. All views expressed are our own.CHAPTERS0:00 The quiet conversation men have at 401:02 Does andropause actually exist?2:20 A cliff vs a slope3:22 Why normal isn't normal anymore4:41 The conversation men won't have6:39 How rare andropause really is8:29 The signs to look out for10:17 Ageing vs lifestyle14:26 Five things to fix before TRT15:44 Faf: asking for a friend18:52 Sean's TRT story27:52 When TRT is the right call32:08 Why a normal result is good news38:01 Do testosterone supplements work?42:04 Teenagers on TRT51:20 Does the snip lower testosterone?53:20 The takeawayTimestamps are approximate.Products & Resources We Use:Quinton — Code: MGD10https://quintonstore.co.za/discount/MGD10?redirect=%2Fcollections%2Fall-productsNAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEEssentially Young / Recommended Salt for Sean Shooter20% discount code: MGD20https://www.essentiallyyoung.co.za/?ref=MGDHarvest Table10% discount code: MGD10https://harvesttable.co.za/InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63More Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Testosterone replacement therapy is a prescription medicine and should only be started and monitored by a qualified doctor. Always consult a healthcare professional before making changes to your health, supplements, medication, or lifestyle.
Somewhere right now, someone is paying for a hair strand test to tell them which foods are secretly poisoning them. Meanwhile, the real allergies, the ones that can close an airway, are often under-treated. Professor Claudia Gray is a paediatrician and allergist, one of only a dozen or so allergists in South Africa. She joins Sean Lunn, Faf du Plessis and Dr Michael Mol to separate the real thing from the noise. What is the difference between an allergy and an intolerance? Why does cutting foods out sometimes make things worse? What does an allergy test actually tell you? And are you really gluten intolerant?
How does a Springbok survive an international season? The training, the travel, 80 brutal minutes of game time, and then turning up fit and ready again the next week.
Rachel Kolisi joins Sean Lunn and Dr Michael Mol to talk about the losses rather than the wins. You did the fast. You did the training programme, the proper one, three times a week for twelve weeks. You did the meal plan. You did all of it right, and it didn't work.Most plans seldom fail completely. Most plans seldom succeed completely. Something less dramatic is usually happening, and almost nobody talks about it.What she stopped chasing, why she got rid of the scale, what she has learned about training through the seasons where nothing goes to plan, and the framework for what to do when an intervention is not working for you.CHAPTERS0:00 You did everything right and it didn't work4:31 The one thing to stop chasing12:48 Sugar cravings and what was actually driving them14:14 Why bad sleep undoes good training15:36 Do you own a scale?19:40 Living with depression, openly20:28 We are all guaranteed a storm21:26 The non-negotiable hour26:47 The blockers nobody checks32:31 Put down the pink weights35:41 When intermittent fasting stopped working38:51 Change the lever, not the category39:52 Give it twelve weeks before you quit47:20 Health is not a default setting50:57 The framework for when it is not working54:29 Rachel's one thingTimestamps are approximate.Products & Resources We Use:InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63NAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEMore Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health, supplements, medication, or lifestyle.
This episode is a paid promotion. More Good Days is sponsored by Bare Aminos. All views expressed are our own.Fasting has been called an ancient human superpower. It has also been called eating less with extra steps. In this episode, Sean Lunn, Faf du Plessis and Dr Michael Mol go back to fasting and ask three questions the internet is not asking.Does the research actually hold up? Is the advice given to men the same for women? And what is fasting doing to your muscle while it is doing something to your fat?This is Fasting 2.0.CHAPTERS0:00 The three questions2:17 Fasting and GLP-1s may work on the same switches6:30 The ancient fast8:45 Autophagy is a dial, not a switch16:08 What the New England Journal of Medicine found22:11 Why are you fasting? Know this first27:45 The muscle question29:19 Faf: why has no doctor ever prescribed this?31:22 The 72 hour fast36:41 The risk curve is not flat41:34 When is fasting a bad idea?42:36 Fasting for women53:53 The three essentials to take homeTimestamps are approximate.Products & Resources We Use:InBody Scan — Code: MGD5https://inbodyhomecare.com/Bare Aminos10% discount: https://www.bareayr.co.za/discount/MoZenii Hydrogen Water10% discount: https://zenii.co.za/discount/MGD%2525Arctic Ape5% discount code: MGD5https://www.arctic-ape.co.za/contactIglu Therapy7.5% discount code: FAF5https://iglutherapy.com/?linkId=lp_63NAKD Eyewear20% discount code: GOOD20https://nakdeyewear.com/go/GOOD2030-DAY MONEY-BACK GUARANTEEMore Good Days:https://linktr.ee/moregooddaysofficialJoin the Community:Subscribe for more conversations around health, longevity, performance, and living better for longer.Newsletter:https://www.moregooddays.co.za/Medical Disclaimer:This podcast is for educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health, supplements, medication, or lifestyle.