“I’ve noticed you look great! Have you lost weight?” This comment caught me off guard at a recent wine dinner in Italy. While it was a compliment, it was delivered in a way that one generally wouldn’t prefer in front of peers.

As a wine educator and a Master of Wine student, my job requires extensive travel and frequent dining, which made maintaining a healthy lifestyle challenging. A few years back, I realized that my traveling and indulgent eating habits were taking a toll. My waistline expanded, my energy diminished, and a health scare prompted me to reassess my lifestyle.

Over the past two years, I have managed to lose over twenty pounds without resorting to GLP-1s, fad diets, or quick-fix solutions. Colleagues, familiar with my journey, frequently ask for my secret, a journey that I now share, hoping it can help others in similar situations.

I discovered a routine that works through experimentation and research: fasting, weight training, and adopting a nutritional shake.

My Backstory

Two years ago, I faced troubling health issues with muscle twitches that led to a series of medical consultations. After extensive testing, it was revealed that I was suffering from nutrient depletion—not absorbing necessary vitamins and minerals due to a benign but chronic condition that resulted in significant deficiencies.

This difficult revelation coincided with the changes that come with midlife, where hormonal shifts make it increasingly hard to manage weight. With all this in mind, I developed a sustainable three-part regimen.

Fasting

Initially, I experimented with a five-day “fasting-with-food” method. This involves consuming light foods like soups and bars along with vitamin supplements to help the body perceive fasting while still providing some nutrients. I tried this for three months, which resulted in improved health markers such as reduced blood pressure and inflammation.

Once I established control over my weight, I transitioned to a more manageable 16:8 fasting routine and have maintained my healthy weight and blood work since then.

Nutritional Shake

Recognizing the nutritional gaps that often come with my hectic travel schedule, I adopted a highly nutritious meal replacement shake. After much trial and error, I settled on Ka’Chava, which contains protein, fiber, adaptogens, probiotics, omega-3s, and numerous essential vitamins—all in a single serving. This easy-to-pack shake has become vital during travel, helping ensure I get the necessary nutrients even when nutritious meals are hard to come by.

I rely on it during long flights, days when wine tasting stretches my lunch to late afternoon, or after workouts when a quick meal is needed. At home, I like to mix it creatively with fruits and greens.

Weight Training

For years, I relied heavily on cardio but eventually had to shift to strength training after developing plantar fasciitis. This change has proven beneficial not just for my physique but for improving my overall well-being. The advantages of strength training include maintaining muscle mass, supporting metabolism, and enhancing joint health—all essential for aging gracefully.

I incorporate free weights and bodyweight exercises whenever possible, adjusting to ensure consistent workouts during travel.

On the Road Again

My three-part formula of fasting, nutritional shakes, and strength training has enabled me to navigate the challenges of my job and midlife. Writing this now mid-flight after a week of indulgent dining reminds me of the balance I strive for daily.

This isn’t medical advice and may not resonate with everyone, but it’s my tried-and-true approach that has fostered a healthier lifestyle amidst the demands of my career and personal goals.