Health
Golfer Phil Mickelson’s strict weight loss diet: Doctor shares what to know
Professional golfer Phil Mickelson, who made his 32nd start in The Masters this week, has been open about his commitment to health and wellness.
The six-time major champion and three-time Masters winner has said he follows a five-day prolonged fast, which led to him dropping 25 pounds in 2023.
Intermittent fasting (IF) has become a popular weight-loss strategy in recent years.
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There are several types of intermittent fasting — but they all follow the same concept of alternating between fasting and eating.
Phil Mickelson is pictured competing in golf tournaments 24 years apart, in 2001 (left) and 2025 (right). The six-time major champion and three-time Masters winner has said he follows a five-day prolonged fast, which led to him dropping 25 pounds in 2023. (Reuters / AP )
With a time-restricted approach, the dieter only eats during a certain window. For example, with the 16/8 method, the person fasts for 16 hours and then can eat within an eight-hour span, between 10 a.m. and 6 p.m.
Other versions involve fasting for a full 24 hours once or twice per week — or only consuming limited calories on fasting days.
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Dr. Christopher Rhodes — a longevity, fasting and biomimetics researcher in California, shared his thoughts on Mickelson’s radical fasting program, which also includes drinking coffee with supplements.
“A five-day prolonged fast like the one Phil Mickelson follows will have profound effects on metabolism and weight loss,” he told Fox News Digital.
Phil Mickelson watches on the sixth hole during the first round at the Masters golf tournament on April 10, 2025, in Augusta, Georgia. The athlete has been open about his commitment to health and wellness. (AP Photos)
“It fundamentally shifts the energy state and fuel sources in the body and forces stored fat to be burned as energy, but certainly at the expense of elite athletic performance, especially in the later stages of a fast.”
Potential risks
Fasting for longer than 24 hours will deplete the body’s glycogen stores and cause it to enter ketosis, a state where it primarily burns fat and ketones for energy, according to Rhodes, who is also the founder of nutrition company Mimio Health.
“While this will accelerate fat loss and provide benefits to overall metabolic health, the body will still need to produce some of its own glucose in order to support brain function and will start to break down protein sources, like muscle, to maintain proper glucose levels.”
“A five-day prolonged fast like the one Phil Mickelson follows will have profound effects on metabolism and weight loss.”
Over time, this will result in muscle breakdown, strength loss, fatigue and lower overall energy levels, which could hinder athletic performance, according to the expert.
Mickelson has spoken about his own muscle loss as a result of his fasting.
“I also lost muscle, so I had to start lifting, and I’ve been lifting and slowly have been getting my speed and strength back to where I need it to be,” he said during the 2023 Masters.
There are several types of intermittent fasting — but they all follow the same concept of alternating between fasting and eating. (iStock)
For elite athletes, maintaining muscle mass and metabolic flexibility is critical, Rhodes said.
“Extended fasts may slow down recovery, impair high-intensity exercise performance and even reduce power output if not properly managed.”
The doctor cautioned that a prolonged five-day fast should not be performed more than a few times per year, with plenty of recovery time in between.
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Certain groups — such as those at risk of muscle loss, like the elderly — should avoid five-day fasts, he said.
“While fasting can improve insulin sensitivity, cognition, cellular function and metabolic efficiency, shorter intermittent fasting windows or fasting-mimicking strategies may offer similar metabolic benefits without the drawbacks of extreme caloric restriction,” Rhodes added.
Smart supplements
Mickelson reportedly drinks coffee with supplements during his fasts, something Rhodes recommends as a means of preserving energy and muscle mass during weight loss.
“During prolonged fasting, the body begins to break down both protein and fat for energy, which can lead to muscle loss,” he said.
Mickelson reportedly drinks coffee with supplements during his fasts, something Rhodes recommends as a means of preserving energy and muscle mass during weight loss. (iStock)
“Supplements such as amino acids, fatty acids, electrolytes and certain metabolic bioactives can help mitigate this.”
The doctor noted that supplementing with branched-chain amino acids (BCAAs), creatine or HMB (hydroxymethylbutyrate) can help to preserve muscle tissue, performance and strength while 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 body cannot produce on its own, would be crucial for maintaining high-level functionality during prolonged multi-day fasting,” he added.
Phil Mickelson hits from the fairway on the first hole during the first round at the Masters golf tournament on April 10, 2025, in Augusta, Georgia. For elite athletes, maintaining muscle mass and metabolic flexibility is critical, Rhodes said. (AP Photos)
Caffeine from coffee can also serve to provide calorie-free energy, Rhodes noted, while also suppressing appetite and providing a cognitive boost to combat potential fasting-induced brain fog.
“Prolonged fasting can deplete electrolytes like sodium, potassium and magnesium, which are essential for muscle function, hydration and energy production,” he said. “If his supplements include these electrolytes, they may help prevent cramping and fatigue.”
Importance of strength training
Regarding Mickelson’s comments about lifting weights during his fasting stints, Rhodes agreed that weightlifting is essential for preserving and building muscle during weight loss.
“The body operates on a ‘use it or lose it’ principle, especially during periods of caloric restriction or fasting, where it’s actively needing to mobilize energy sources from the body to sustain itself,” the doctor said.
“Muscle is one of the most energetically costly tissues to sustain, so if we’re not using it on a daily basis, the body will preferentially start breaking down muscle to conserve energy.”
Weightlifting is essential for preserving and building muscle during weight loss, experts agree. (iStock)
Resistance training sends a signal to the body that lean mass is essential for survival and tells it to prevent excessive muscle breakdown, prioritizing fat for fuel.
“For athletes like Mickelson, weightlifting also helps maintain neuromuscular coordination, joint integrity and power output,” Rhodes said.
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“Strength training improves insulin sensitivity, enhances metabolic rate and ensures that weight loss comes primarily from fat rather than muscle.”
It’s also important to refuel after a fast with adequate protein intake, the expert added.
Finding healthy patterns
Ultimately, according to Rhodes, the best way to support long-term weight loss and metabolic health is to find a pattern of eating that works for the individual and can be sustained for the long haul.
“During prolonged fasting, the body begins to break down both protein and fat for energy, which can lead to muscle loss.”
“While some find that periods of fasting are helpful in resetting their hunger and satiety cues and developing a better relationship with food, others may find it too restrictive and overwhelming, setting themselves up for failure and rebound binging down the road,” he said.
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“Every person is different, but prioritizing nutrient-dense, minimally processed foods that are rich in fiber, protein and healthy fats can aid significantly in reducing cravings and improving quality of life and meal satisfaction.”
Welcome to the Brain Health Challenge! I’m Dana Smith, a reporter at The New York Times, and I’ll be your guide.
To live a healthy life, it’s crucial to have a healthy brain. In the short term, it keeps you sharp and firing on all cylinders. In the long term, it can reduce your risk of cognitive decline, dementia and stroke.
Practicing basic healthy behaviors, like eating nutritious food and getting regular exercise, is the best way to enhance your brain power and protect the longevity of your neurons. These types of lifestyle habits can benefit the brain at any age. And while they won’t guarantee that you’ll never develop dementia or another brain disease, several clinical trials have shown that they can improve cognition or slow decline.
Every day this week, you’ll do an activity that’s good for your brain, and we’ll dig into the science behind why it works. Some of these activities can provide a small immediate cognitive benefit, but the bigger reward comes from engaging in them consistently over time. So along with the neuroscience lessons, we’ll include a few tips to help you turn these actions into lasting habits.
To keep you accountable, we’re encouraging you to complete this challenge with a friend. If you don’t have a challenge buddy, no problem: We’re also turning the comments section into one big support group.
There are so many fascinating ways your daily behaviors affect your brain. Take sleep, for example.
Lots of studies have shown that getting a good night’s rest (seven to eight hours) is associated with better memory and other cognitive abilities. That’s because sleep, especially REM sleep, is when your brain transfers short-term memories — things you learned or experienced during the day — into long-term storage.
Sleep is also when your brain does its daily housekeeping. While you rest, the brain’s glymphatic system kicks into high gear, clearing out abnormal proteins and other molecular garbage, including the protein amyloid, which is a major contributor to Alzheimer’s disease. A buildup of amyloid is one reason experts think that people who routinely get less sleep have a higher risk of dementia.
What other behaviors play a big role in brain health? For today’s activity, we’re going to test your knowledge with a quiz. Share your score with your accountability partner and in the comments below — I’ll be in there too, cheering you on.
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An often-overlooked part of the body may reveal important clues about overall health.
Researchers from the University of Westminster in the U.K. discovered that the shape of the gluteus maximus muscle in the buttocks changes with age, gender, lifestyle and frailty, as well as certain conditions like osteoporosis and type 2 diabetes.
Using advanced MRI scans that create 3D images, researchers revealed “distinct” patterns in the gluteus maximus associated with type 2 diabetes.
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This suggested that the shape of the muscle, rather than the size, may “reflect underlying metabolic differences,” a press release stated.
The findings were presented in December at the annual meeting of the Radiological Society of North America (RSNA) in Chicago.
Butt shape may indicate underlying health conditions, according to new research. (iStock)
Unlike previous studies looking at muscle size or fat, the 3D imaging identified exactly where the muscle changes occur, according to the researchers.
As one of the largest muscles in the human body, the gluteus maximus “plays a key role” in metabolic health, according to lead study author E. Louise Thomas, Ph.D., professor of metabolic imaging at the University of Westminster’s School of Life Sciences.
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The researchers analyzed more than 61,000 MRI scans from a large UK health database to better understand the muscle’s structure.
The data also included the participants’ physical measurements, demographics, disease biomarkers, medical history and lifestyle habits. The researchers studied how these variables were linked to muscle shape over time.
An infographic from the Radiological Society of North America presentation displays research findings on the shape of the gluteus maximus. (RSNA)
“People with higher fitness, as measured by vigorous physical activity and hand grip strength, had a greater gluteus maximus shape, while aging, frailty and long sitting times were linked to muscle thinning,” study co-author Marjola Thanaj, Ph.D., a senior research fellow at the University of Westminster’s Research Centre for Optimal Health, said in the release.
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The researchers concluded that butt shape changes may indicate an “early functional decline” and “metabolic compromise” in type 2 diabetes patients.
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Men with type 2 diabetes showed muscle shrinkage, while women displayed enlarged muscle, likely due to “infiltration of fat” within it, according to the researchers.
These results suggest that men and women have “very different biological responses to the same disease,” Thanaj suggested.
Butt shape changes may indicate an “early functional decline” and “metabolic compromise” in type 2 diabetes patients. (iStock)
Men who were categorized as “frail” were recognized as having more “general shrinkage” across the gluteus maximus, but women experienced a “limited” frailty effect.
Building strong glutes for better health
Strengthening the glutes is an “investment in long-term health,” according to Tanya Becker, co-founder of Physique 57 in New York City.
“While full-body strength training is essential, focusing on your glutes — the largest muscle group in your body — deserves special attention,” she told Fox News Digital.
“While full-body strength training is essential, focusing on your glutes — the largest muscle group in your body — deserves special attention.” (iStock)
Becker refers to the glutes as the body’s “shock absorbers,” because they protect the lower back, knees and hips from taking on stress they weren’t designed to handle.
Larger muscle groups also burn more calories and help regulate blood sugar, the expert added, noting that muscles are often referred to as the “organ of longevity.”
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Strengthening the glutes also helps to protect the lower back, hips and knees, and also improves posture and balance, reducing the risk of falls and improving mobility.
“People with higher fitness, as measured by vigorous physical activity and hand grip strength, had a greater gluteus maximus shape.”
Becker recommends traditional weighted exercises like squats, lunges and bridges, although they are not suited for everyone, especially older adults with injuries and joint pain.
“Pilates and barre classes offer bodyweight exercises that are ideal for beginners or individuals with physical limitations,” she suggested. “They can be done anytime, anywhere, making them accessible for beginners before progressing to weighted versions.”
Glute bridges (demonstrated above) are a recommended exercise for strengthening those muscles. (iStock)
Becker shared the following three glute exercises that improve hip mobility, stability and overall strength.
No. 1: Quadruped leg lifts (strengthens entire core and glutes)
Start on the hands and knees, engage your core, and lift one leg off the floor (bent or straight). Pulse up and down a few inches for 30 to 60 seconds, then repeat on the other leg.
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No. 2: Clamshells (strengthens gluteus medius)
Lie on your side with knees bent at 90 degrees in front of you. Lift your top knee away from your bottom knee, then lower slowly.
For an increased challenge, lift both feet off the ground while keeping the heels together. Repeat for 30 to 60 seconds per side.
Strong muscles are responsible for maintaining metabolic health, according to Becker. (iStock)
No. 3: Glute bridges (strengthens lower back and glutes)
Lie on your back with knees bent and feet parallel, a few inches from your hips. Engage your abs, and squeeze your glutes to lift your hips toward knee height, then lower.
If you feel pressure in your neck, you’ve lifted too high. Perform for 30 to 60 seconds. Complete three sets with 30-second rests between them.
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Those looking to start a new fitness routine should first consult with a doctor.
Fox News Digital reached out to the study authors for comment.
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What if your New Year’s resolution could fit inside a tote bag? Social media users are trying the “analog bag” trend, replacing phones with offline activities.
The trend is widely credited to TikTok creator Sierra Campbell, who posted about her own analog bag — containing a crossword book, portable watercolor set, Polaroid camera, planner and knitting supplies — and encouraged followers to make their own.
Her video prompted many others to share their own versions, with items like magazines, decks of cards, paints, needlepoint and puzzle books.
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“I made a bag of non-digital activities to occupy my hands instead of the phone,” said Campbell, adding that the practice has significantly cut her screen time and filled her life with “creative and communal pursuits that don’t include doom-scrolling.”
“I created the analog bag after learning the only way to change a habit is to replace it with another,” she told Fox News Digital.
Social media users are trying the “analog bag” trend, replacing phones with offline activities like cameras, notebooks and magazines. (Fox News Digital)
The science of healthier habits
Research on habit formation supports the idea of the analog bag, according to Dr. Daniel Amen, a California-based psychiatrist and founder of Amen Clinics.
“Your brain is a creature of habit,” Amen said during an interview with Fox News Digital. “Neurons that fire together wire together, meaning that every time you repeat a behavior, whether it’s good or bad, you strengthen the neural pathways that make it easier to do it again.”
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Studies show that habits are automatic responses to specific cues — such as boredom, stress or idle time — that typically deliver some kind of reward, according to the doctor. When no alternative behavior is available, people tend to fall back on the same routine, often without realizing it.
Research suggests that replacing an old habit with a new one tied to the same cue is more effective than trying to suppress the behavior altogether.
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“[When] cutting out coffee — you need to have another drink to grab for, not just quit cold turkey. It’s how the pathways in our brains work,” Campbell said.
By substituting a different routine that still provides stimulation and engagement, people can gradually weaken the original habit and build a new automatic response.
Substituting another activity instead of scrolling on your phone can help quell the impulse to reach for it. (iStock)
“Simply stopping a behavior is very challenging,” Amen said. “Replacing one habit with something that is better for your brain is much easier. That’s how lasting change happens, one step at a time.”
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If alternatives are within arm’s reach, people will be more likely to use them, the doctor said. “Your brain does much better with small, simple actions than big, vague intentions.”
Instead of saying, “I’ll stop scrolling today,” the doctor recommends choosing a small habit you can do in a few moments in specific situations, like knitting 10 rows of a scarf on your commute or reading a few pages of a book while waiting at the doctor’s office.
“If alternatives are within arm’s reach, you’re more likely to use them,” a brain doctor said. “Your brain does much better with small, simple actions than big, vague intentions.” (iStock)
Campbell shared her own examples of how to use an analog bag. At a coffee shop with friends, she said, she might pull out a crossword puzzle and ask others to help with answers when the conversation lulls.
Instead of taking dozens of photos on her phone, she uses an instant camera, which limits shots and encourages more intentional moments.
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In casual outdoor settings, such as a park or winery, she brings a small watercolor set for a quick creative outlet.
“It’s brought so much joy,” Campbell said of the analog bag trend, “seeing how it resonates with so many.”
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