He Eats 8 Eggs at 12pm Then Stops Eating for 20 Hours - Here’s What it Does

Summary

Mike R. Holland describes a highly structured routine centered on fasting, simple meals, daily movement, and a less punitive approach to discipline. He presents these as practices that work for him, rather than as a one-size-fits-all plan.

Eating and fasting

• Holland says he fasts for about 18–20 hours a day, usually eating between noon and 6 p.m. He shifted his eating window later to allow more time between his last meal and bedtime.
• He says gut problems following infections and antibiotic use first led him to explore fasting. He describes his current approach as closer to “fasting-mimicking” than a strict fast: he avoids carbs and sugars outside his eating window but may have coffee with olive oil.
• His usual first meal is six to eight eggs and two avocados, sometimes with a little honey and sea salt. He may also have a protein shake or a second meal, such as a protein shake made into a frozen treat.
• He favors eating a limited range of foods at regular times and avoiding processed foods. He also says he no longer uses alcohol or recreational drugs.
• He encourages people to try habits for themselves and consider whether they feel useful and sustainable. The conversation includes claims about fasting, insulin resistance, fat use, and autophagy, but these are discussed largely as personal views and should not be taken as established medical guidance.

Movement and exercise

• Holland says he trains in the morning while fasted and tries to move every day. His activities may include functional circuits, surfing, cycling, jogging, or playing sports with his children.
• His morning warm-up lasts around 15–20 minutes and is intended to help him feel activated and connected to his body. He says it includes rhythmic breathing and gratitude.
• For circuit training, he selects four exercises and works for one minute per exercise, with 15-second breaks, repeating the circuit as time allows.
• He recommends making effort enjoyable and sustainable rather than treating exercise as punishment. He describes coordinating movement with breathing to create a rhythm and says people need not exhaust themselves in every workout.
• The speakers encourage considering how training supports broader priorities, such as being present and available for family, rather than pursuing exercise only for ego or appearance.

Mindset and self-care

• Holland’s guiding idea is to focus on what to stop doing—such as eating processed foods or engaging in habits he finds harmful—as well as what to add.
• He suggests asking, “Is this useful?” when deciding whether to pursue a habit or dwell on an unchangeable “what if.”
• The discussion highlights gratitude, being present, and reflecting on mortality (“memento mori”) as ways to appreciate life.
• Holland describes discipline as something that does not have to involve self-punishment. The speakers suggest setting intentions before movement and meals, and ending workouts with gratitude.
• Both speakers stress taking an active role in one’s health. They also criticize financial incentives in parts of the healthcare and food industries; these are opinions expressed in the conversation, not a substitute for professional medical advice.

Presenters and sources mentioned

• Presenters: Thomas DeLauer (host) and Mike R. Holland (guest, also referred to as Michael in the conversation).
• People and sources discussed or referenced: Bruce Lipton, Dorian Yates, Laird Hamilton, Dr. John Scheff, Mark Sisson, Joe Rogan, Zen practices, Indigenous and South American plant-medicine traditions, and Soviet plyometric training.
• Sponsor/product mentioned: LMNT electrolytes.