Hey there,

It’s Erwin here, writing to you from a place of reflection and excitement. I’ve been meaning to share my thoughts on something that’s been a big part of my life for a while now—intermittent fasting—and how it’s shaped my days as an engineering leader. I’m not here to preach or push some rigid doctrine; instead, I want to open up about my experience, weave in some insights I’ve picked up along the way, and explore how this practice might resonate with folks like us—people steering teams through the wild, high-stakes world of tech. So, grab a coffee (black, if you’re like me!), and let’s dive in.

I started intermittent fasting back in 2021, and honestly, it wasn’t some grand epiphany that got me going. It was more practical than that. I’d just ditched keto after a hypertension diagnosis—too much fat and not enough balance for my body, I suppose—and I was searching for something sustainable. My goal? Sharper memory and laser-like focus during my peak work hours. As an engineering leader, those moments when I’m solving problems or guiding my team are everything, and I needed a way to show up at my best.

Fasting clicked for me pretty quickly. I settled into a 16/8 rhythm—16 hours of fasting, 8 hours to eat. It’s simple: I skip breakfast, sip black coffee (sometimes with a cheeky drizzle of honey), and kick off my eating window around noon. By 8 p.m., I’m done. In 2023, though, life threw me a curveball—my wife and I welcomed our baby. Tracking every fast went out the window. Some days, I’d fast and feel that crisp mental edge; other days, I’d savor a big family meal and not think twice about it. Now, I’m back to being intentional—fasting when I need focus, recording it when I can, and enjoying food when it feels right. Pairing it with black coffee and nootropics (more on that later) has become my little ritual. It’s not about perfection; it’s about what works for me.

What’s wild is how this ties into my work. Leading engineers isn’t just about technical chops—it’s about staying clear-headed under pressure. Fasting, for me, strips away the noise. It’s like defragging my brain, leaving me ready to tackle complex systems or coach my team through a sprint. Have you ever tried something like this? I’d love to hear how you keep your edge.

Let’s talk about the cognitive perks, because that’s where I’ve felt the biggest shift. When I fast, I notice my mind feels lighter, more agile. It’s not just me making this up—there’s science behind it. Fasting ramps up a protein called BDNF (Brain-Derived Neurotrophic Factor), which is like fertilizer for your brain. It helps with memory, learning, even problem-solving—stuff we engineering leaders live for. I mean, how often are we juggling a dozen variables, trying to debug a system or align a team on a tight deadline? That mental clarity is gold.

Back when I first started, the hunger pangs were a distraction—my stomach growling like it was staging a protest. But after a week or so, my body adjusted. Now, that little edge of hunger just means I need a gulp of water, not a snack. It’s funny—I used to think skipping breakfast would tank my energy, but instead, it’s like I’ve unlocked a hidden gear. Pair that with my morning black coffee and a dose of CopaPrime+ (a nootropic I raved about in a past TBS newsletter), and I’m dialed in. CopaPrime’s got Bacopa and American Ginseng—natural stuff that keeps my focus steady without the jittery crash of too much caffeine. For me, it’s less about chasing a buzz and more about sustaining that calm, sharp state where I do my best work.

I think this could be huge for engineering leaders. We’re not just cranking out code anymore—we’re orchestrating teams, making calls that ripple across projects. Fasting, done right, feels like a cheat code for staying present. What do you think—could this fit into your world?

Here’s something I didn’t expect: fasting saves me time. You wouldn’t believe how much mental space opens up when you’re not planning breakfast or hunting for a mid-morning snack. I’m a morning guy—always have been—so those early hours are sacred. Fasting streamlines my routine, letting me dive straight into deep work or a quick mindfulness session. It’s not about eating less; it’s about thinking less about eating. When I do break my fast, I lean into stuff like nuts or avocado—foods that keep me full without the sugar spikes.

Then there’s the stress angle. Fasting cuts down on cortisol—that pesky stress hormone—and bumps up endorphins, the happy ones. I’ve noticed it myself: no more 4 p.m. slump, no afternoon fog. Before, I’d crash hard after lunch, fighting to stay awake through meetings. Now, my energy’s steadier. I still enjoy my two cups of coffee (down from four—progress!), but I cap it at 1 p.m. to keep my sleep solid. Less stress, lighter mood—it’s subtle but real.

For us in tech, where burnout lurks around every corner, this feels like a quiet rebellion. We’re always on, always pushing. Fasting gives me a breather—not just for my body, but for my headspace. It’s like I’m reclaiming control in a world that’s constantly demanding more. Does that resonate with you? I bet you’ve got your own tricks for dodging the grind.

Beyond the brain stuff, fasting’s done wonders for my health—and that’s not just me guessing. Since 2021, I’ve shed some weight, my blood pressure’s steadied (a big deal post-hypertension), and I feel less inflamed, less bogged down. I’m no doctor, so I won’t pretend to have all the data, but the research backs this up: fasting can lower blood pressure, improve cholesterol, even reduce inflammation. For me, it’s less about the numbers and more about how I feel—lighter, stronger, ready to lead.

As engineering leaders, our health isn’t just personal—it’s professional. If I’m dragging, my team feels it. If I’m sharp, they thrive. Fasting’s become my way of showing up, not just for myself but for them. And it’s not rigid—I’ll break it for a team lunch or a family dinner because balance matters too. Intuitive fasting, as some call it, fits this vibe perfectly. It’s about listening to your body, not some clock telling you to eat. I’ve seen tech execs swear by this—skipping meals not to starve, but to recharge. It’s like HIIT for your gut: rest, reset, perform.

I think there’s something here for us. We’re not software engineers hunched over keyboards all day (though I’ve been there!); we’re strategists, mentors, visionaries. Fasting keeps me grounded so I can lift others up. What’s your take—does this spark any ideas for your own leadership style?

So, here’s my setup: 16/8 fasting, black coffee, and CopaPrime+ for that extra cognitive kick. The nootropics piece came from our TBS newsletter a while back—Bacopa for memory, Ginseng for stress, Coffee-Fruit Extract for focus. It’s not a magic pill, but it’s a natural boost that pairs perfectly with fasting. I skip the sketchy “smart drugs” floating around tech circles—too many risks, not enough payoff. This combo’s my sweet spot, and I’m always tweaking it.

I also lean on systems to keep my head clear. Ever heard of the C.O.D.E. method? Capture, Organize, Distill, Express—it’s my “second brain” for work. I dump ideas into Notion, sort them into projects, and pull out what matters. It’s less about fasting and more about amplifying its effects—less clutter, more impact. Time-blocking’s another gem: mornings for deep work, afternoons for team syncs, breaks to breathe. It’s how I stay sane and sharp.

Here’s my closing thought: fasting’s not a fix-all, but it’s a tool—one I’ve shaped to fit my life as a leader, a dad, a human. I’d love to know what you think. Are you fasting? Tried it and bailed? Got a better hack? This isn’t about me having the answers—it’s about us swapping notes, staying curious, and pushing the boundaries of what we can do. Engineering’s all about iteration, right? Let’s keep iterating on ourselves too. Stay sharp!

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