MY FASTING AND WEIGHT LOSS JOURNEY

Probably one of the hardest things I’ve had to do in a while.

I’ve been so busy with family and the business that I kind of let myself go physically these past 2 yeras. For my 5'6 frame, I got up to about near 180 lbs last fall. That’s a lot for me. I’ve always fluctuated over the years, but this time felt different. I was slower, more sluggish, and just not feeling like myself.

One of the instructors actually pulled me aside last year and said, “Bao, you’re getting fat.” I remember thinking… did he really just say that? But honestly, he wasn’t wrong. There’s nothing wrong with carrying a bit more weight, but I knew I wasn’t operating at my best, and that’s what bothered me, especially since I feel like it's my duty and job to take care of myself from a physical and health perspective.

Sometime in January 2026, I decided to intentionally do something about it. I know I’m not 20 anymore, I'm 42. I can’t cut the way I used to, and I don’t want to. So I told myself I’d do it at my own pace and focus on something I could actually sustain. Since the start of the year, I’ve gone from 175 lbs down to 163 lbs. Not a crazy fast cut like some of our fighters, but steady,  and more importantly, something I can maintain.

I’ve continued training BJJ the whole time, rolling with the team and getting my rounds in. But I noticed something I suspected would happen. As I’ve gotten better, I use less energy when I roll. My game has become more efficient. I’m not forcing things as much. Which sounds like a good thing, but it also meant I wasn’t burning weight at the same rate as I used to. That’s when I realized this weight loss thing had to come from nutrition.

I love food. I’m not going to pretend I don’t. I knew that if I tried to eat super clean and be strict with everything, I’d burn out fast. So instead of doing that, I started fasting. Most days I intermittent fast, and a couple times a week I’ll do a 24-hour fast. When I do eat, I don’t overthink it. I eat what I like, but I stop when I’m comfortably full. No extremes, no suffering, just something I can stay consistent with. And honestly, it’s been working really well.  Contrary to what some people say, I feel great and have loads of energy.  Just make sure to drink lots of water!

In the last few weeks of weeks, I added running and lifting back into the mix. I was fine fasting and training, but once I added these addtional training exercises (especially lifting), recovery became more of a factor. I started feeling more tired during rolls. So now I’m learning how to adjust and find that balance between fasting, lifting, and training without running myself into the ground.  Excuse the pun lol.

At the end of the day, this isn’t about getting shredded overnight. It’s about feeling better, moving better, and leading by example. I don’t need to be the leanest guy in the room, but I do want to be someone who practices what I preach. For all you out there struggling with commitment and discipline, I hear ya.  It happens to the best of us.  Remember what Kobe said, "Put one foot in front of the other, and keep moving forward."

I’ll continue to share my journey.

Bao
#teamLEGACY
#whatsyourlegacy


Me eating some street noodles in Vietnam. Totally look llike a fob here.


My baby girl has my foodie genes.