I used extended fasting as a tool initially for weight loss. Then when cancer was found I used it strategically during my chemotherapy and organ removals. Now at 67, in a build back muscle phase with a stable weight, I’m in a very comfortable 10 hour eating window. I concentrate on good protein and fat to sate. I have been doing resistance exercises after walking for a few months now. Our bodies are truly amazing!
@@edwardschmeck6599 Thanks. But, my survival is actually linked to these pioneers answering the questions that must be asked. These are the amazing people.
Our bodies are truly amazing. Brilliant statement and so correct. 💯 Hope everything works out well for you on your path to recovery. 💪And for what it is worth i think you are on the right track, i do the 14 hour fasting and 10 hour eating window and it works for me, and i have been doing it for years and that is my sweet spot. 👌🥰🥰🥰
Too much of anything is usually problematic, and we are all different to responding to diets. Figure out what works FOR YOU. I intermittent fast 16-8, but I do 3 protein rich meals a day. I weight train also and am strong, lean and muscular at 60 years old, and feel great!!
I’m 57 and I practice 18/6 with a weekly 40 hour fast from 5pm Friday to 9am Sunday. Today will be week 38 on the extended fast. I haven’t lost any muscle mass at all. I’m 5’6” & 180lbs with a 32” waist. Not fat at all. I lift 5 days a week and do cardio the other 2.
Muscle mass is important, but fasting for autophagy and insulin sensitivity is undoubtedly important as well. I'd say you should do a period in your life when you fast to clean your cells, but not necessarily continue fasting for the rest of your life.
Interesting. I’ve been fasting for most of this year. I recently went crazy reading labels eliminating all processed foods. I’m no longer super strict with my schedule. The non processed food/low carb approach I think will do for the long haul without a strict schedule.
Weight training causes autophagy and Insulin sensitivity as well. Just build the muscle on the way to achieving an optimized muscular system. Fasting is pretty much unnecessary once you have a properly built muscle system.
Weight training only promotes autophagy if your in a calorie deficit...essentially when your in a calorie deficit and used up your glycogen stores and start using your fat stores then your in autophagy essentially catabolic...but if your always in calorie abundance or just enough your leveled out or anabolic and you will never reach autophagy... Prolonged fasting has its place along with intermittent fasting....its abouting timing....how you use the anabolic function and catabolic function of your body...to loose fat recycle and clean bad cells catabolic and to maintain and or build muscle anabolic....
Simple circadian rhythm eating. It could be anywhere from 13-16 hours fast. I don’t eat after sundown. I found that it was better for my restorative sleep.
I try not to eat ~4 hours before bed and usually don't eat breakfast. It ends up around the same with 16 hours fast or a bit less. Sometines i eat eggs in the morning or similar, but rarely.
Me too 16-8!!! Lost 40 kilograms in two month, not kidding .No more then 16 hours. It's really easy, just cutting breakfast and having a walk instead, early in the morning, a simple walk in the park...
look!!! I want to spend some words if I can help someone: just cutting breakfast, with a simple walk=1kg in a week; more over if You reduce Your carbs to the minimum accepted (like keto)=2kg in a week; after 2-3 weeks doing so You are ready to do keto if You want. I mean: no breakfast, intermittent fasting 18-6, a simple fast-walk in the park, minimum carb, keto if You can, apple cider vinegar BEFORE EACH MEAL=4 kg in a week. I did it when I was 50 years old, but You can do it everytime. I recommend keto because You are not going to suffer any hunger. You really understand that You don't need all that food You were eating yesterdays. A big hug to encourage You more and more. We are Our limit. When We understand it We can remember how to fly. 🕊@@daniellarson3068
There is a lot of good discussion about fasting here, but I’m not hearing you speak about re-feeding, which, in my opinion, is just as important. What you do before/after your fast is incredibly important for health maintenance. Often, what I find, is people think we have to be static in our weight and body fat, but it’s more realistic to see yourself within a healthy range. To your prompt, after 2 years of consistent weekly long fasts (22-36 hours), I took about 6 months off of regular fasting, because I didn’t feel like I was getting as much benefit, and I wanted to put on more muscle. Now, I’m cycling back to regular fasting because I felt some old symptoms of inflammation creep back into my life, and I want to hit the reset button again.
What's your re-feeding strategy? I'm doing 36-hour fasts every Sunday night to Tuesday morning, then make sure to get lots of protein on Tuesday-Saturday. But I'm interested in your approach.
When you felt old inflammation creep back in your body was that because of eating something that may have caused the inflammation? I find myself cheating often, like right now at 10pm I'm eating peanut butter out of the jar and it's way too many carbs for my diabetes.😢
I agree 100%..... this proves the point that most people should be more concerned with "Metabolic Fitness" that affects you internally, such as inflammation... as opposed to muscle mass. it will ALWAYS be the thinner people that is more consumed with muscle mass over someone with muscle mass and bodyfat.
I went Carnivore in 2021. I lost 35 lbs of fat and my weight dropped to 190 from 235 at 6' and age 71. I weight train and was fasting 16 hrs with 2 meals a day. Then about 2 months ago my weight dropped to 178 and i was getting weak and drawn looking. I wasn't getting enough food to support my weight training . I added in an avocado, and some berriers with full fat greek yogurt and cottage cheese, and grain free granola and ate until i was very full. I eat 2 lbs of beef and 3 -4 eggs a day. My weight started to climb, and i started filling out and felt strong again. I'm now 192 and feel good again. Sleep better and less anxiety. Watch cutting back and fasting too much.
This is my thinking too. People underestimate how much protein is required. Have you ever looked into leucine supplementation to assist muscle retention during fasting?
If you’re a BIG FATTY then fast till 15-20%. You need to use fasting to get rid of your body fat!! Once you’ve lost the body fat then worry about and work to gain muscle. Excessive body fat kills in many ways.
You don't need to fast at all, I've consistently lost body fat for months now with just CICO and weight training while holding onto my muscle (proven via DEXA and my lift numbers still going up.) I still eat several times a day. The "broscience" has been more accurate than the fasting acolytes. I started at 34% BF.
@@zerrodefexso by you actually putting forth effort as opposed to doing nothing you got results? Impressive!! CICO isn’t an either or proposition. There are many ways to get healthy. What’s probably more interesting about what you’re saying is that you purposely let yourself get so out of shape that you needed to tune up the system. That’s probably something you should focus on more than preaching CICO dogma to people who are already overwhelmed with useless and unhelpful diet information. Fasting is just a tool and when used appropriately you can learn your relationship and dependence on certain foods. By default you will lose weight because of the lack of calories you are no longer taking in. So that’s a CICO solution for you there. If anyone reading this needs to quit eating excessive food like and alcoholic needs to quit drinking then treat it the same. No one would ever tell an alcoholic they just need to count drinks in and urine out to avoid dependence!! Fasting is a tool to help you clean up your high BMI life use fasting for that. Learn from Mike and others how this tool can help you finally become healthy. Then learn new things like weight lifting.
@@zerrodefexyou don't need to fast but if you're in an obese person you can certainly fast at least once a week with no real negative consequences with the positive benefit that you're going to be promoting cell autophagy and insulin sensitivity both of which are important for obese people. If you can make it for one 24-hour. You can lose the better part of half a lb of pure fat. I've been doing it once a week on my weight-loss journey and it's made a huge difference. I mean there's no way around it if you don't eat your going to lose weight lol. The key is just figuring out the timing
I just want you to know that when you talk fast, I am not irritated. You are, in fact, one of the few podcasters where I don’t adjust the speed on the playback. Love your content, BTW.
I have not had a problem with fasting. I eat 3 protein rich meals a day between 9 and 6, I do a 24 hour fast once per week and an occasional 3-5 day fast. No muscle problems or feeling tired or any other negative side effect. I lift weights every other day, kickbox, walk and hike. I'm 70 and have excellent muscle tone. I love letting my digestive system have a break, breaking down food is a big job.
ha, I was just thinking about eating once and at 10 and another time at 7, I have gut sensitivity and I think that extended period, which has a bit of fasting as well, will be good, I also do 24-48 hours fasts occasionally, not that often tho because I'm skinny and trying to build mass, and cause I also get hungry usually. I fast when it's easy, meaning when my body just doesn't crave food and the day goes on rather quickly with minimum effort into abstinence, or when something didn't sit well in my gut, then fasting 1 day can be miraculous and really make the difference, if I keep eating instead, then the problem persists, slowly going down in a large period of time.. so from someone with gut issues, meaning that can actually feel the effects in the short term, I assure you that fasting indeed is benefitial, that resting and resetting time does make a difference and it's not placebo. I had even planned a 1 day fast once a week as u do, but as I said it became too demanding for me, I try to do at least 1 day each month tho, I have no idea how many are needed, if you're doing too much or not, but I think besides reading some studies the most important is listening to ur body, if fasting goes easy for u and u can maintain a good body weight and so on, it's probably benefitial
I have been training my entire life 14 to 52. For the past 5 years I have only been eating in the evening and dropped my protein intake from 170g to 120g. I am stronger now than ever. Big surprise, didn’t expect that.
as an example, if you go by what comes up when searching protein in chicken breast which is 1 cup = 43 grams. Surprising to me, but that is what it says, source claim is USDA. I always thought it was half that. But if so, 3 cups of chicken breast isn't too hard for some and maybe it's between 4pm and 8pm. Would like to hear the breakdown from the person, too!
@@grog3514 its easy. About 80g in my first meal. Play Station. Then about 9pm scrambled egg on toast or sausage or whatever. The other day I ate over 200g in n the evening.
@@SandraLovesSun I put three chicken breasts in 2 Bowles of roast (organic) baby potatoes then throw in some butter then but it all up with a big pair scissors. That’s 75g protein. Then a couple of hours later I throw a bunch of eggs in the frying pan to make up the deficit. And then I eat a large ice covered biscuit as a treat.
Mind if I ask what your macros are? When you reduced your protein to 170 g to 120 g, did you increase your other macros or just eat less calories in total?
🎯 Key Takeaways for quick navigation: 00:00 💪 Extended fasting can lead to muscle loss, which is counterproductive for preserving and building muscle mass, essential for longevity and strength. 01:52 🧬 Insulin has anti-catabolic properties that prevent muscle protein breakdown, making extremely low insulin levels counterproductive for muscle health. 04:38 🏋️♂️ Intermittent fasting may not be the best strategy for optimizing muscle mass and quality, especially when fasting excessively. 06:13 🤔 Excessive fasting, particularly for those with little body fat, may lead to muscle loss over time, affecting long-term weight maintenance and health. 10:48 🥩 Increasing protein intake on fasting days can help stimulate muscle protein synthesis and prevent muscle protein breakdown, supporting muscle preservation during fasting. Made with HARPA AI
I am naturally thin/lean so extended fasting is not really a strategy I use. I do like to 16-18 hours in-between meals 3 or 4 times a week max as it does feel good, and gives my digestive system a break. All the info in the vid makes perfect sense -- fasting, diet, exercise, how you lose weight, etc, is never a one size fits all. Best to test proven strategies, modify as necessary and pick what's right for you.
I fast 4 days every 17 days as part of treatment in my battle against cancer. It is indeed very challenging to preserve muscle. On top of that, the 17 days are strict keto which makes it more difficult to gain the weight back. I am in week 17 and thanks to daily exercise I kept my strenght and muscle pretty well. I documented the process here on YT for those interested. If I were to fast once every quarter and eat some carbs, I would easily make progress and muscle though. (I am 51, 69kg, 176cm, so lean) Thank you for the interesting video.
i've never been obese and fasting was miraculous when i first discovered it at becoming thin and chiseled. however doing it for prolonged periods of time i noticed i was becoming nutrient deficient in a lot of areas as my 1 meal a day was not satiating me, and it eventually backfired, as i would over-indulge during dinner and started gaining "panic fat" and losing muscle mass. fasting is definitely not a good strategy to be on for your entire life. plan to use it intermittently as a tool but don't build a lifestyle around it.
Over-indulging causes insulin to spike going into fat storage mode. Its key when fasting to raise your sugar slowly.. small fruit, wait, repeat. Or the insulin spike will undo all the hard work you've done/accomplished from the fasting.
You’re doing it wrong and then using that as the reason to not do it? There’s plenty of people on OMAD that eat healthy food and exercise with zero issues.
I've been fasting 20/4 for about 6 months. 27 female and diabetic. I eat 2 meals abt 100g protein less than 80 carbs 1,300 calories a day. Started at 315lbs absolutely no strength. Shamefully I couldn't even walk for long. I started doing 30mins of weight lifting 30mins of HIIT workouts 3 days a week. I'm now at 244lbs and can bench press my weight. My A1c also went from 8.5 to 6.4. I've not been this healthy since I was 14. And I've never been this strong.
So you believe that if you eat that 1300 calories in a tight window vs spread out throughout the day that it’s making a difference? At the end of the day you’re still at 1300 calories.
Amazing! Just be careful with prolonged fasting.. it can harm your hormones.. there’s a lot of women testimony out there that prolonged fasting provoked hormones imbalance 😢! It’s better Keto diet! Good for hormones, brain, weight loss and to reverse diabetes 👏🏻👏🏻
@@absw22 Explain the difference. You’re still taking in 1300 calories. Everyone has a maintenance calorie amount and if you go under your maintenance you will lose weight. There will be no difference in weight loss. Matter of fact the person eating through out the day might lose more cause he has more energy throughout the day cause he has fuel from the food.
@@ropeadope3010 Weight loss is via fat oxidation. Fat oxidation requires low insulin. Low insulin doesn’t happen when eating (unless fat only). Time not eating lowers insulin, allows fat burning.
I was overweight, I started fasting and extended fast 4years ago and I lost all the weight. About 5months ago, I stopped fasting, and I have already gained some weight. I went back to fasting 3 days ago and already I'm losing water weight and little fat.
Since being pressured into taking the V early in '21 by my employer Ive been fasting non-stop. Had I known how dangerous the stuff was I would've NEVER bent the knee. Anyhow, Ive just retook d-dimer and igG4 blodd tests and they've greatly improved. I think the IF.along with the supplements I take are working. Ive lost some muscle mass, but as long as Im doing both, It helps to give me a peace of mind that I can turn the table on my colossal blunder.
@@joeberrouard3743 No Bromelin, but I do take NAC. I also take Serrapeptase,EPA & DHA Omega 3, Taurine, Reservatrol, Methylene Blue, Chlorella, Quercetin, Vit D3, B12, C, A & K2 MK7, Beta Glucans, Nattokinase, Magnesium Glycinate, Zinc, Glycine and Glutathione.
I was fasting every Monday for about 32 hours. I got fed up with every Monday being a bit of a downer, so I have now changed to a 72 hour fast once a month. It actually seems to be a bit easier. The rest of the time I have an 8 hour eating window, but I don't beat myself up if I occassionally miss this target.
You are absolutely right. Prolonged Fasting is great when your obese, but sometimes counter productive when you are already in a healthy bmi. Learned that the hard way this year 😊 now I eat normal meals at a slight calorie deficit, work out 3 times a week and throw in some high calorie cheat days. I find this works best for me for my new toning up phases
After hearing this video, being carnivore, I quit fasting too! I used to OMAD, but now I’ll split my total daily protein intake in two to three meals a day. Thanks for sharing this info Mike! Greatly appreciated 🙏🏻
Yeah I just eat 1kg of beef per day split into 2 meals. That was before this video but it only confirms that I am on the right track. Probably 3 meals is better still but I also find only having to care about meal times 2 x per day saves time for other things... Meal preparation takes time out of your day... I carb up on Friday nights and Saturdays a bit though because that's what my gf likes to eat and... it pumps up the muscles with glycogen to optimize the beach body hahaha! So it's kind of like I do a mini cut each week followed by carbing up on a Friday to look good for the weekend and then I use this carbing up to hit my most intense gym workout on Sunday or Monday.
YES! I have intuitively moved in the direction of most of what you're saying, with improvement in muscle and decreased BRAIN FOG. I'm no spring chick, so I never fasted over 24 hrs. However, I was afraid to relinquish fasting because of how it saved me from diet induced autoimmune disease. But, I have to admit that inability to maintain muscle mass and return of brain definitely signals hitting the wall! Thanks for what you do , Mike!
My current fasting strategies are to avoid fasting. Fasting did not serve me well, but I kept letting the fasting gurus into my head. These days, I eat when I’m hungry, even if first thing in the morning. Thanks for sharing your knowledge.
So why not start earlier? If you was eating at 12 that means you’re last meal was at 8 PM? That’s too late & most people like Mike have stressed that point many times. You should be eating earlier in the day & stop eating in the early evening. If you stopped eating at 6PM then you’d still get to eat at 10AM.
I just eat twice a day..if it is 10 am..first meal that is fine. If it is 1pm. That is fine. If I eat three meals a day once a week that is fine. The key is to be flexible.
Took off 40lbs and been at a stable healthy, lean weight for ~1 year - I still eat 20:4 most days, fast 24-72 occasionally, play sports fasted, and (at nearly 50) am keeping my muscle just fine as far I can tell…. look and feel strong! I do want to go back to heavy weight training (been on break for 3.5 years), and planning to stay flexible and self-aware when I do… and scale back IF if my muscle growth/strength responds poorly or I no longer feel great (in the best shape of my life!)… I’m not dogmatic, but IF is certainly still working great for me! (For reference my BF% is likely 12-14% and I eat Carnivore most days ~2 lbs of meat…)
Same here. I’m 57 and I practice 18/6 with a weekly 40 hour fast from 5pm Friday to 9am Sunday. Today will be week 38 on the extended fast. I haven’t lost any muscle mass at all. I’m 5’6” & 180lbs with a 32” waist. Not fat at all. I lift 5 days a week and do cardio the other 2. I think they fund studies to find what they want to find.
Thanks, Mike. This is the direction I am going. After losing my visceral fat and enjoying the results. I noticed that my elevated training volume had become less advantageous in terms of maintaining muscle. In late summer, I decided to go harder with resistance training and ease up on my once a week 36 hours fast. I also dialed back my twice weekly sprinting. Instead, I've adopted the sled push/pull. This, with a dedicated protein surplus, has served my overall health very well! This post helps confirm my intuition was correct! 💯💪🏾
I tested a 24 hour fast for 5 weeks. I felt great during the fast, clear mind, energy, no hunger. I was doing it to see what it felt like and how my body would respond. I am at an optimal weight for a female at age 62. I resistance train 3 days a week and go for walks on the other days. What I did notice was the next day, my hunger was massive and it is hard on the digestive system to eat a lot after a 24 hour fast. I tried eating a bit more the day before to help manage the day after hunger, it helped a bit but took a lot of mindful planning in an already busy life. My weight did not change which was good. I stopped after 5 weeks as I felt I was putting too much stress on my digestive system the day after. I’m very in tune with my body so I know how to read the signs it is giving me. Many people do these things because of fad thinking and don’t realize they may be causing more issues. Thank you for sharing your reasons and the study 👍
The book Fast like a girl helped me, but I am nowhere near anywhere as zealous about fasting as I was. 24 hours every couple of months during menstruation does me now, and I never fast in the week before as the book recommends. I used to throw my blood sugar around way too much.
I read that too and began fasting. It has worked to get me to a goal weight - now I need to concentrate on consistent exercise - particular weights. I've lifted during my fasts - now I'm re-thinking that strategy.
I was quite young when I began to intermittently fast, I wasn't overweight or anything, but I liked the feeling of absolute control over my hunger. I had been body building in the gym for a while concurrently. And over the year and half, where I consistently had 16 hour fasting windows I failed to put on considerable size. I still love that even now I don't feel much hunger but fasting just doesn't line up with the goals of a growing young man
Bottom line: Listen to your body. I have found that as I’m nearing menopause I don’t feel as well fasting for longer periods of time. It really seems to mess with my hormones and does more harm than good. We have to be willing to switch things up as our bodies age.
Very smart. I went into ketosis whilst in menopause and ended in ER. Stuffed up my hormones (including thyroid and cortisol)and overnight went into post menopause. I had lost all my estrogen reserves that were in my fat cells. Unless you're young and athletic I'd be careful with anything straneous that brings down carbs too fast or hard. Since then learned menopausal bodies need special attention. I felt amazing but seems it was because my cortisol levels were going through the roof as body was not able to handle starvation for long. Adrenals were shot, couldn't handle the ketosis and also take over the ovaries job which it naturally does during menopause. Seeing an endocrinologist and diet coach before and during fasting might have been smart idea. Live and learn.
@@kimbobadcat Wow! I’m sorry you found that out in such drastic way. Thank you for sharing your story. It helps me realize even more how much I need to listen to my body at this time in my life. Thank you again. 🙏🏼
FWIW a personal anecdote from an almost 55yr old man.... Doing all my eating during a 6 hour period absolutely gives me the most even energy and mental clarity. After I eat the one big meal I take a nap. Love it. Fasting for a period longer than that has always made me feel worse, so I dont.
Thank you! I have been " thin" most of my life, but because of being celiac & many Autoimmune conditions, I have been eating AIP PALEO, Healthy keto & 1 to 2 times a day in a 6 to 8 hrs time I, too, have experience losing muscle and energy to work out frequently. I have been trying to gain weight in a healthy way recently. I recently tried eating healthy vegan because I heard a dr lady say how she got rid of her Lupus being vegan. Yet I personally Aly have notice that by eating mostly vegan & adding salmon,sardines &/or other meats 1nce a week makes me feel good too. I never thought I would be eating only a vegan diet because I truly believe we were meant to eat some meat. But when I started eating mostly vegetables, I started feeling my body so PURE & CLEAN. I plan to keep my salmon &/ or sardines & maybe red steak 1nce a week. Hope I'm doing the right thing! Because I'm trying to gain weight, I've been breaking my fasting too. Hehe! 😅👍 P.S. I've always been told I look around 15 years younger but I feel I look super old when I lose to much weight/ muscle. 😞
If you want to build muscle optimally, it seems you'd want to eat 4 meals with at least 20g of protein in each meal, preferably 30+g, with an equal amount of fat (some studies suggest 5 times a day is the peak, but 4 gets you 95% there, mTOR activates with exercise or 3-4g (edit: 2-4g) of leucine, which you generally get from about 30g of good proteins). Personally, 2 meals a day fits me well, on some days I eat more often and on some days less often depending on how I feel. I do think a 3 day fast 1-4 times a year is beneficial for everyone.
Yes 30 gr min for first meal for me as female 105 lb successfully gaining muscle at age 60. Bfast 3 eggs plus ample sausage and I’m stuffed and sated. Lighter lunch. protein fat/heavy dinner.
I agree with you about fasting Mike, I’m 57, do not have any significant health issues (luckily), what I’ve done the last 2 years is ate OMAD low carb but cycle carbs when I’m in a workout phase as I train for mtn bike races during the summer where I need carbs dosed to the workout and do not fast. During the winter I ramp up fasting as my activity slows down and significantly I do not sweat as much during cold weather, this seems to reduce the stress from my workouts so fasting fits in better plus the holidays I like to come into those meals fasted as I will be eating horribly as you know!
You fasted to hard , to much, you have to find a balance, I fast 6 days a week by just skipping breakfast, I am 60 and have more muscle than 25 year olds in the gym.
This is a tactic we use on a cut in bodybuilding. We cut calories below maintenance levels, increase cardio while simultaneously trying to maintain our strength and volume with weight training. The result is reduced body fat without losing muscle. We do it in a compressed time window, so probably not a healthy approach overall, but if the window is longer, the caloric restrictions not as great, it certainly is a sustainable method to change body composition and health markers.
Great takes ! But will still do 1 day fasting every months, 2 days every quarter and 5 days every year. Will let you know if I notice some noticeable change in my muscles mass
I also did a lot of extended fasting a few years ago - for 2-3 years. Once I got used to fasting, I felt great. But as time went by It made me feel weak and tired all the time, and I easily got injured when doing heavy resistance training. I stopped doing extended fasting, and decided to stick to IF 18/4 & 20/4, which works much better for me. Currently doing OMAD October.
Dude! The timing on this couldn't be better! I have been sick for over 2 weeks... last 5-7 days eating little to nothing.... not by choice..... but yes have been losing muscle... lost strength... and was MUCH more susceptiple to temp swings (hard to isolate rom being sick I know). I am about 150 lbs normally... no scale to check against but my belt line has lost 2 sizes and I have abs... not fat. Glad just to have another perspective on this. Excellent info! Thank you! Edit: oh yeah... every day IF but HIGH calorie input for 3-4 hours grass fed meats, salads, veggies, power shakes (quality home-made) Edit 2: lol.... I just got some NAC yesterday thanks to your video on NAC Glycine (glyc coming today) and literally in under 12 hours MASSIVE difference with just the NAC!
hey Mike i know looks aren't everything, but you've been looking really fantastic, healthy and extra strong, especially in the last 18 months. thank you for your channel, I have epilepsy and I used to fast a lot more, incidentally I used to have a lot more daily seizures. TRE with exceptions for resistence training PMS, plus making sure to eat breakfast has improved my condition and put me into remission from seizures! I can't wait to see you at 1 Million subscribers!!!
I too have changed my view on fasting a bit as well. I now see the benefits and drawbacks as a U shaped curve with an optimal area somewhere between both extremes. Each person has an ideal amount or degree of fasting for whatever health goals they're aiming for and knowing where that is is key.
Fasting 48-96h is good from time to time, once or twice a year to reboot. Solution was found out 300+ years ago : once a year, fast for 3-7 days. On intermittent fasting : everything under 36h is just called living guys ! eat protein often from 6am to 6pm and you'll be fine.
I wish he would do more health optimization videos on more weighty health issues. Maybe on studies that show how cheap strategies like fasting can nip cancer in the bud. Some of us don't need fat loss or biohacking, we need major tune ups and motivation for taking care of major issues.
I think Dr. Attia wanted to say it but he couldn't say it directly years ago, but Im happy to hear it from you, good points! The point is that works very well for its porpouse, fat people, to balance insulin sensibility, metabolic imbalances, etc, but you guys who are " healthy " just focus on your food and timing..
100% Agree OMAD and longer fasting is effective for rapid weight loss if highly obese but is not sustainable long term. The same with extreme carbohydrate restriction. 2 meals a day seems to be the best for me. Also ultra low carb did not work. QOL is very important and will get impacted if you go too extreme on the dieting after losing adequate fat. Something that becomes increasingly clear is that balance trumps any specific diet. We all probably just need a lot more exercise/movement, a little more protein and a little less carbs.
Great discussion and presentation! We need insulin for some things besides intracellular blood sugar metabolism. We also need it for proper thyroid function and adrenal function. Having it too high is obviously not good, but keeping it to levels too low for too long isn’t good either. Women also tend to not do well with prolonged fasting, unless they have PCOS or are struggling with weight issues unrelated to thyroid disease. I still think fasting can be good to do for most people certain times of the year but as you pointed out it’s possible to overdo it.
In short, this video has been my experience. In 2017/2018 I was very much on the 16-8. I was losing fat while maintaining and building muscle through exercise. I kept this up for more of the years between 2018-2022. For the last 2 years I've been training BJJ and playing badminton and I've stopped fasting for the most part. I know it's cliche, but I just listened to my body and I felt that I needed to eat, so I did. Overall, it's been great.
I've seen that fasting too while on the lower end of body fat hasn't been this beneficial. The majority of the population has a lot of adipose tissue but there's not a lot out there for small guys like me yet I still want the benefits of fasting
The body is the way it is for a reason. The issue is that we come along and do everything the body does not need. There are only two issues that govern body health. Toxicity & Deficiency. Insulin is supposed to spike, cholesterol is supposed to be abundant, again, it's everything we do that screws the whole body up, and then, there are malevolent individuals that lie and deceive you about health, commonly called Doctors, Nutritionists and people who are generally clueless at the start with their 'Balanced Diet' BS. Eat meat, eggs and sourdough bread . Eat Ice cream once a week/month, have some chocolate occasionally, it is not going to kill you to do these things.
Sharing my own experience and perspective. I'm 46 y/o and practice intermittent fasting, regularly throw in long duration fast ( 3 days fast 2-3 x a year and regular 42 hours a week ). Been doing it for more than 10 years. I occasionally join bodybuilding competitions ( natural bodybuilding ), 2 years ago was my last contest, and I joined Master's Category. 2 of my competitions, i was on IF already and still manage to get lean more than a KG heavier than my previous competitions. I also do a lot of Power lifting on my Fitness Programs. I do believe that you lose muscles during long duration fast ( catabolism ), but I don't think it's a permanent loss. I really believe once muscle cells are formed it leaves a mark in the brain and keeps it as your set point. I still wouldn't throw away the autophagy and telomere effects of long duration fast as it's really good for longevity. As long as you keep the muscles relevant to the body by putting enough stimulus even during the fasted stage i believe you can retain them. Just my personal experience. I'm still on my same set point weight at 46. I didn't lose any muscles nor strength after all the long duration fast i did. Still at 80kg with a reasonable body fat percentage. I actually tried to lose a little weight through long fast but for the longest time i failed.
so based on your experience you are saying that you can still maintain muscle mass even on extended fasting. Peter Attia is doing the same. He noticed that he was not able to keep muscle mass after 3 years of extended fasting protocols like 3 days every quarter, etc....
This was intriguing. I have been practicing OMAD for over ten years. I think cutting back on this and focusing on building muscle is going to be my saviour. Thank you!
I do periodic extended fasts (and I switch it up in terms of cadence/schedule, I sometimes take extended breaks from it) to improve my insulin sensitivity and combat body inflammation, I'm a type 2 diabetic (who isn't obese, I weigh approx. 150 lbs at 5ft8, male) so for me it's less about burning fat and having a slim waist line but more about treating my disease.
Great observations. There's definitely a *huge* difference between what you eat, how you exercise and fast when overweight and when at/near your body set weight. Your body's ability to gain/lose weight, get to a healthy body composition is significantly different. Not addressed nearly enough in the IF/TRF community.
The amount of muscle mass probably also makes a difference: the more you have, the harder it is to keep it and the easier it is to lose "excess" muscle. Which may also mean that if you don't have much muscle, fasting for a day per week may not even decrease your muscle mass over time.
Yes think all agree having extra muscle in young ages into 50s is very good. And too the later years. With extended fasting, eating one or two times a day, as you say then to have some smaller muscles but in the end this might be key to getting into mid 80s, 90s, 100s and still active and healthy. Everyone is different and i have doing the one/two day eating fo 20 yrs and now 70 years old and in good health at a bmi of 20 and run 5 to 6 days a wk for total miles of 20 and also lift heavy weight 3 to 4 days a week. And can do 13 pull ups so at least for me the fasting is working. But most important maybe to get me healthy into 90s.
I've been doing fasting for over 25 years. I used to do 36-hour water fasts a few times a week. Also, 3 day water fasts twice a month and a 5 day water fast a few times a year. So I'm guessing I started fasting when I was about 40 years old. Now, I'm 68 and in great health. But, as you have mentioned, the research is clear. Muscle mass in old age is critical to health and longevity. So, in the past year, I have modified how I fast. I no longer do the 36-hour fasts. Instead, I try to eat all my calories within a 4 hour window. I also eat more protein than I used to. I still try to do a 3 day fast once a month. I hope that I still have the willpower to do a 5-day water fast, at least once a year. I go to the gym 3 to 5 days a week and do zone 2, zone 5 cardio training, and weight training for 2 hours for each one of those days. I'm building a good amount of muscle. I'm 5' 8" and 150 lbs. I'm healthy, and I feel great. I actually feel like when I was in my 50s. Also, lots of energy. Live long enough to live forever.
Been doing OMAD for 4 years dropped 80 lbs.. lift daily.. feel great … achieving vascularity ..74 yrs old and loving life..every one is different pick your path and stay positive..AMOR FATI
I usually fast in the evening and only eat one meal on Sunday. I do extended water fasting (4 days) only to heal inflammation, when I have stomach problems and of course to lose extensive new body fat. It is good for detoxing as well and to get rid of coffee/tea addiction (No headaches) Also when I eat too much bad stuff I also don't take any liquids, water etc. for 24h if the conditions are right to do so. My stomach can rest completely during that time.
Insulin is anabolic and if you body fat is already low then allowing it come go up a couple of times a day and then come right back down would seem to be the way the body is supposed to work. If you don't have any outside source of glucose then the liver will break down amino acids from muscle to supply the bodies need for it hence a catabolic affect.
I think you are right about this, Once I reached my goal weight I found I do not need to fast as much and I can still maintain my weight and feel "good" thanks for the good tips on your videos
Always appreciate the content Mike. I think the vast majority of people are in the camp that would benefit from learning to intermittent fast as well as how to add extended fasting too. What’s your weekly protocol?
You might lose some muscle during extended fasting, but you’ll regain it quickly once you resume eating and training. I’ve never noticed a loss in strength even after 3+ years of eating one meal a day. The opposite actually. Gotta eat properly at your meal times, however. With that said, daily IF has made gaining size very difficult, so I wouldn’t recommend it for skinny/skinny fat individuals. Extended/prolonged fasting is a different story.. In my experience fasting for 36-72h sets you up for a major anabolic rebound where you can actually gain more size while staying very lean. True game changer. Not for the faint of heart, though.
I'm glad you made this video. When there is some kind of hype, people always tend to talk about the benefits but don't really care about the other side of the thing. Good or bad is all they care about but the truth is never that simple. Among many properties, some of them might work in your favor and some might not. No extreme will ever do anything good for you. It's always about the balance. I belive it's the same story when it comes to bones density. Body always adapts and get rid of things that are not needed first. So when you're fasting you should be physicaly active more not less and if you don't have enough energy to practice, just eat. Simple as that.
When I got up to 225 lbs that’s when I started doing a 24 hr fast once a week. I did it for the first 2 years of getting back in shape. I did it because I let myself go for years with partying and not living a healthy lifestyle. Now that I’m down to 145 lbs I stopped. I actually want to put more size on now and fasting isn’t the way to do it.
I think its very different for each individual. I stopped forcing myself to do anything. I listen to my body. I fast in warm weather periods because it feels good but I get too cold in the winter so I dont force it. I weight train at least 4days per week and have for over 20years. I don't force extra meals anymore. My body wants 2 solid meals a day. Protein is key but I dont limit carbs or fats because I eat before and after my training sessions. I notice its harder to keep muscle on in my late 40s but this imo is hormone related more that anything.
I've been IF and some longer fasting cycles for the last 10 years(mostly on but sometimes off), I've had good results with it in terms of muscle building and strength gains. I'm only 28 now, so I may have had better gains throughout that time. I think of it as a tool and feel much better when I fast somewhat frequently but I am way less strict than I used to be and it makes things easier to keep to. Being in a somewhat constantly fed state makes me feel terrible now and it feels nice to do a 24 hour fast every now and again. I think of this as cleaning out the garbage and giving my body time to heal. I will continue to do some auto regulated version of IF and use it as a tool in my health journey, even if it's not perfect for muscle building.
Weird i lost 7% body fat with 36hr fast every week for 12 weeks and built 0.9kg muscle meanwhile my strength remained equal the entire weight losss for the cut. But like you said about people with high body fat that it makes more sense to fast Imo one of the best ways to loose fat is a protein sparing modified fast. Where you eat your daily protein intake and keep the fat low
I'm 65 but look and perform like I'm 49 and extended fasting is a major reason why. I do an annual 21 day water fast for healing, cleansing and renewal. I recognize muscle loss but not much because I never stop training. Irregardless, I'm happy to trade what I receive for what it costs. This dude will probably change his mind about extended fasting 5 times over the next 20 years and earn a million dollars in the process.
Yep I stopped too! I really want to lose weight but I'm 61 and want to preserve and strengthen my muscles. I love muscle-centric medicine and am so glad you introduced me to Dr. Lyon.
I've been alternating between 16-8 and 20-4 most days for more than 8 months now. I think it's been conducive towards further reducing my body fat level, to say the least. I don't know if it's anecdotal or if there's correlation but I also managed to get rid of a multi-year common wart on a finger during this period. Now coupled that with notable energy level improvement I'm definitely seeing the benefit of intermittent fasting, to say the least.
This is very helpful; Im currently on a 3 day fast, the longest ive done so far. My wife and I started skipping breakfast every day and doing a 36 hr fast once per month. We eat 2 meals and a big snack each day in about a 7 hour window. Quarterly, we started with a 24 hour fast and decided to increase by 12 hours each time. Im doing more research to see whether we should keep increasing by 12 hrs each quarter or stop soon. This gives some good perspective so thanks!
I think daily fasting in whatever measure is optimal for an individual is great. However I think 15 day and similar long term fasting should be once or possibly twice a year, but prepare and monitor yourself closely while you do.
Agree. Each individual has unique health strengths and weakness. So we each would work on ensuring we feel better with good protein / food choices, movement, strengthening and preserving muscle tissue.
Valuable segment. I've wondered about this for a long time. I still think an annual fast of 10 days is good, and won't affect your muscle mass retention in a systematic way.
I have been doing IF and I cant see myself every going back. I typically fast 18 hours everyday except Sunday- I fast 12-14....I do train fasted an if anything- I am definitely more muscular (to be transperant- I have always lifted but my diet was always horrible)
What is the frequency at which you can extended fast for 5-7 days of water and electrolytes only, while still doing daily resistance training to some degree to limit the amount of muscle degradation? For example if you water fast for 5 days every month, while training to some level pretty consistently (including days you are fasting), are you really losing muscle mass? Assuming diet otherwise is pretty good macro and calorie wise...What about that specific level of muscle loss from the fasting, in comparison to the gut benefits and inflammatory benefits that come with pushing autophagy during extended water only fasting, if you are someone with a chronic auto immune disease? Several studies show that people with inflammatory immune related disease can benefit from routinely incorporating extended fasting. Would love some insight!
Totally agree, I was extended fasting for a few days each month and a short feeding window. I struggled to keep muscle mass and now follow my body. If I'm hungry I eat, if not I don't. I've had sufficient muscle mass gain to convince me I'm on the right path.
i eat once a day and am overweight, fixed a lot of problems for me, i think everyones body works differently, so for some people intermittent fasting might not work well, for me it fixed my blood sugar, blood pressure, and one thing that was my biggest issue,eating disorder is gone. I used to eat when i was bored, or stressed, and now i dont.
I'm 5'11/260lbs and trying to lose 80lbs. I do 16/8 when I'm lifting and OMAD when I'm not. But I also fast 24hr every week & 72hr every 3 months. I'm aware I can lose more muscle mass, but my priority is to lose weight first. When I get to a more comfortable weight, I'll stick with just 16/8 and OMAD
As always finding the point of diminishing return is a necessary objective. This is recognized in elemental logic, demonstrated thru empirical experience. Excellent show well done !
At 62, I still do intermittent fasting for 18 hrs max for 4 days a week; longer that that increases my catabolic effect and lost of muscle. I work out regularly to keep my muscle definition. No obese, no disease, super lean with 152 lbs, but getting harder and harder as I age to develop or to preserve muscle mass.
I wrote about this in my book, Cavemen Weren't Fat. Long term fasting is not instinctive, and should be done rarely if at all. I would say anybody that is healthy should not do it. We did not evolved to starve very much. Sure fasting won't kill you, but if you do it too much, it puts your body into "emergency mode" and starts metabolic processes to extend your life. This is what happens when your body thinks there is a famine, it tries to prolong your life. Short term fasting is just fine, but over a couple of days should be done sparingly, if at all if you are reasonably healthy...
I think you are absolutely correct. I have experienced exactly what you said. It has a place definitely. But you must have the ability to reconsider your approach. I loved your opinion. It was great to here your opinion on this. I can relate to this.
maybe muscle mass suffers, yet for severe anxiety and depression, OCD etc I have found zero that compares with fasting.....oh add addiction to that....better than meds or therapy, best thing I have ever found.....can't give it up lol
Good video, thanks. I am currently eating twice a day, generally within 6-8 hours, don't need to lose weight, I could do with adding a bit. Going low carb, eating a lot more eggs etc. Fresh organic food, the wife even bakes bread to go with my home grown tomatoes. My blood pressure has returned to normal without medication, I want to improve cholesterol (it's not bad, im on statins and blood thinner because of stroke, "guidelines"🤬, getting everything as good as i can, before I tell the GP "i need my anticoagulation level measured, regularly for a while, im swapping to nattokinaise, actually add cholesterol too, I stopped the statin as well" Im doing it for the immune system benefits, detox, autophagy etc.
The Swedish 35 year centenarian study showed low creatinine interpreted as low average muscle mass in the 1200 that reached 100 years of age of the 45000 people that took part in the study. Just food for thought.
I used extended fasting as a tool initially for weight loss. Then when cancer was found I used it strategically during my chemotherapy and organ removals. Now at 67, in a build back muscle phase with a stable weight, I’m in a very comfortable 10 hour eating window. I concentrate on good protein and fat to sate. I have been doing resistance exercises after walking for a few months now. Our bodies are truly amazing!
You are amazing! ❤ glad you are getting stronger!!!
Good for you! Your an amazing person!
@@edwardschmeck6599 Thanks. But, my survival is actually linked to these pioneers answering the questions that must be asked. These are the amazing people.
Did teh fasting help you to minimize the chemotherapy side effects? How did you feel during chemo compared to your peers?
Our bodies are truly amazing. Brilliant statement and so correct. 💯 Hope everything works out well for you on your path to recovery. 💪And for what it is worth i think you are on the right track, i do the 14 hour fasting and 10 hour eating window and it works for me, and i have been doing it for years and that is my sweet spot. 👌🥰🥰🥰
Mike's not afraid to change if something isn't working......Too many get caught up in beliefs and can't admit they are wrong.
Yup, nutrition is not a religion, or shouldn't be, and different people need different approaches at different points in their lives
True
Context is everything
And... we are all unique, listen to what your body tells you.
Well said. 👍
Too much of anything is usually problematic, and we are all different to responding to diets.
Figure out what works FOR YOU.
I intermittent fast 16-8, but I do 3 protein rich meals a day. I weight train also and am strong, lean and muscular at 60 years old, and feel great!!
i like this approach 16-8 with 3 meals with protein
16-8 seems to be the best for me too. The title of this video is a bit misleading. semi-click bait.
I’m 57 and I practice 18/6 with a weekly 40 hour fast from 5pm Friday to 9am Sunday. Today will be week 38 on the extended fast. I haven’t lost any muscle mass at all. I’m 5’6” & 180lbs with a 32” waist. Not fat at all. I lift 5 days a week and do cardio the other 2.
Muscle mass is important, but fasting for autophagy and insulin sensitivity is undoubtedly important as well. I'd say you should do a period in your life when you fast to clean your cells, but not necessarily continue fasting for the rest of your life.
True. Maybe a 5 day fast, once a year, would be good.
Interesting. I’ve been fasting for most of this year. I recently went crazy reading labels eliminating all processed foods. I’m no longer super strict with my schedule. The non processed food/low carb approach I think will do for the long haul without a strict schedule.
Weight training causes autophagy and Insulin sensitivity as well. Just build the muscle on the way to achieving an optimized muscular system. Fasting is pretty much unnecessary once you have a properly built muscle system.
Weight training only promotes autophagy if your in a calorie deficit...essentially when your in a calorie deficit and used up your glycogen stores and start using your fat stores then your in autophagy essentially catabolic...but if your always in calorie abundance or just enough your leveled out or anabolic and you will never reach autophagy...
Prolonged fasting has its place along with intermittent fasting....its abouting timing....how you use the anabolic function and catabolic function of your body...to loose fat recycle and clean bad cells catabolic and to maintain and or build muscle anabolic....
I simply fast from sunset to sunrise everyday, and do a 5 days fast twice a year in spring and autumn 😃
Simple circadian rhythm eating. It could be anywhere from 13-16 hours fast. I don’t eat after sundown. I found that it was better for my restorative sleep.
I try not to eat ~4 hours before bed and usually don't eat breakfast. It ends up around the same with 16 hours fast or a bit less. Sometines i eat eggs in the morning or similar, but rarely.
@@cadeyrndragheim22 awesome
16-8 daily fasting, 80# lost at 66 years old and gone forever. Will always do it
Awesome!
You sound like a bot.
Me too 16-8!!! Lost 40 kilograms in two month, not kidding .No more then 16 hours. It's really easy, just cutting breakfast and having a walk instead, early in the morning, a simple walk in the park...
I'm about halfway there at 67. Your comment gave me encouragement.
look!!! I want to spend some words if I can help someone:
just cutting breakfast, with a simple walk=1kg in a week;
more over if You reduce Your carbs to the minimum accepted (like keto)=2kg in a week;
after 2-3 weeks doing so You are ready to do keto if You want. I mean:
no breakfast, intermittent fasting 18-6, a simple fast-walk in the park, minimum carb, keto if You can, apple cider vinegar BEFORE EACH MEAL=4 kg in a week. I did it when I was 50 years old, but You can do it everytime. I recommend keto because You are not going to suffer any hunger. You really understand that You don't need all that food You were eating yesterdays. A big hug to encourage You more and more. We are Our limit. When We understand it We can remember how to fly. 🕊@@daniellarson3068
There is a lot of good discussion about fasting here, but I’m not hearing you speak about re-feeding, which, in my opinion, is just as important. What you do before/after your fast is incredibly important for health maintenance. Often, what I find, is people think we have to be static in our weight and body fat, but it’s more realistic to see yourself within a healthy range. To your prompt, after 2 years of consistent weekly long fasts (22-36 hours), I took about 6 months off of regular fasting, because I didn’t feel like I was getting as much benefit, and I wanted to put on more muscle. Now, I’m cycling back to regular fasting because I felt some old symptoms of inflammation creep back into my life, and I want to hit the reset button again.
What's your re-feeding strategy? I'm doing 36-hour fasts every Sunday night to Tuesday morning, then make sure to get lots of protein on Tuesday-Saturday. But I'm interested in your approach.
its no important if youre only doing a 24 hours fast. When you start getting into 36 hour and 48 hour then its important
@@DT-kl7uf I'm doing 36-hours
When you felt old inflammation creep back in your body was that because of eating something that may have caused the inflammation? I find myself cheating often, like right now at 10pm I'm eating peanut butter out of the jar and it's way too many carbs for my diabetes.😢
I agree 100%..... this proves the point that most people should be more concerned with "Metabolic Fitness" that affects you internally, such as inflammation... as opposed to muscle mass. it will ALWAYS be the thinner people that is more consumed with muscle mass over someone with muscle mass and bodyfat.
I went Carnivore in 2021. I lost 35 lbs of fat and my weight dropped to 190 from 235 at 6' and age 71. I weight train and was fasting 16 hrs with 2 meals a day. Then about 2 months ago my weight dropped to 178 and i was getting weak and drawn looking. I wasn't getting enough food to support my weight training . I added in an avocado, and some berriers with full fat greek yogurt and cottage cheese, and grain free granola and ate until i was very full. I eat 2 lbs of beef and 3 -4 eggs a day. My weight started to climb, and i started filling out and felt strong again. I'm now 192 and feel good again. Sleep better and less anxiety. Watch cutting back and fasting too much.
This is my thinking too. People underestimate how much protein is required. Have you ever looked into leucine supplementation to assist muscle retention during fasting?
If you’re a BIG FATTY then fast till 15-20%. You need to use fasting to get rid of your body fat!! Once you’ve lost the body fat then worry about and work to gain muscle. Excessive body fat kills in many ways.
Right on! This seems so obvious! I wish I found weight training as easy as fasts!
You don't need to fast at all, I've consistently lost body fat for months now with just CICO and weight training while holding onto my muscle (proven via DEXA and my lift numbers still going up.) I still eat several times a day. The "broscience" has been more accurate than the fasting acolytes. I started at 34% BF.
@@zerrodefexso by you actually putting forth effort as opposed to doing nothing you got results? Impressive!! CICO isn’t an either or proposition. There are many ways to get healthy. What’s probably more interesting about what you’re saying is that you purposely let yourself get so out of shape that you needed to tune up the system. That’s probably something you should focus on more than preaching CICO dogma to people who are already overwhelmed with useless and unhelpful diet information.
Fasting is just a tool and when used appropriately you can learn your relationship and dependence on certain foods. By default you will lose weight because of the lack of calories you are no longer taking in. So that’s a CICO solution for you there.
If anyone reading this needs to quit eating excessive food like and alcoholic needs to quit drinking then treat it the same. No one would ever tell an alcoholic they just need to count drinks in and urine out to avoid dependence!! Fasting is a tool to help you clean up your high BMI life use fasting for that. Learn from Mike and others how this tool can help you finally become healthy. Then learn new things like weight lifting.
I am 28% body fat now i want to try alternate day fasting
@@zerrodefexyou don't need to fast but if you're in an obese person you can certainly fast at least once a week with no real negative consequences with the positive benefit that you're going to be promoting cell autophagy and insulin sensitivity both of which are important for obese people.
If you can make it for one 24-hour. You can lose the better part of half a lb of pure fat.
I've been doing it once a week on my weight-loss journey and it's made a huge difference.
I mean there's no way around it if you don't eat your going to lose weight lol.
The key is just figuring out the timing
16 hours fasting and 2 good low carb meals a day and a lot of exercise … that’s what I do….
Yeah...is it perfect maybe not. Does it keep you lean If you lift weights YES
If I eat any more than 2 meals a day..I put weight fat on.
I find this works for me also 👍
bingo
18/6 and the same.
Same here 18/6. 😊
I just want you to know that when you talk fast, I am not irritated. You are, in fact, one of the few podcasters where I don’t adjust the speed on the playback. Love your content, BTW.
This is so true and I agree with you! Mike is an engaging speaker and I feel his pace is good!
I have not had a problem with fasting. I eat 3 protein rich meals a day between 9 and 6, I do a 24 hour fast once per week and an occasional 3-5 day fast. No muscle problems or feeling tired or any other negative side effect. I lift weights every other day, kickbox, walk and hike. I'm 70 and have excellent muscle tone. I love letting my digestive system have a break, breaking down food is a big job.
This is the way
ha, I was just thinking about eating once and at 10 and another time at 7, I have gut sensitivity and I think that extended period, which has a bit of fasting as well, will be good, I also do 24-48 hours fasts occasionally, not that often tho because I'm skinny and trying to build mass, and cause I also get hungry usually. I fast when it's easy, meaning when my body just doesn't crave food and the day goes on rather quickly with minimum effort into abstinence, or when something didn't sit well in my gut, then fasting 1 day can be miraculous and really make the difference, if I keep eating instead, then the problem persists, slowly going down in a large period of time.. so from someone with gut issues, meaning that can actually feel the effects in the short term, I assure you that fasting indeed is benefitial, that resting and resetting time does make a difference and it's not placebo. I had even planned a 1 day fast once a week as u do, but as I said it became too demanding for me, I try to do at least 1 day each month tho, I have no idea how many are needed, if you're doing too much or not, but I think besides reading some studies the most important is listening to ur body, if fasting goes easy for u and u can maintain a good body weight and so on, it's probably benefitial
He said he doesn’t extended fast because of muscle loss, but does do shorter fasts. He never said fasting was bad.
Wanna go out? LOL😂❤
@@MattyLiam333 😃
I have been training my entire life 14 to 52. For the past 5 years I have only been eating in the evening and dropped my protein intake from 170g to 120g. I am stronger now than ever.
Big surprise, didn’t expect that.
You eat 120g of protein in the evening? lol
as an example, if you go by what comes up when searching protein in chicken breast which is 1 cup = 43 grams. Surprising to me, but that is what it says, source claim is USDA. I always thought it was half that. But if so, 3 cups of chicken breast isn't too hard for some and maybe it's between 4pm and 8pm. Would like to hear the breakdown from the person, too!
@@grog3514 its easy. About 80g in my first meal. Play Station. Then about 9pm scrambled egg on toast or sausage or whatever.
The other day I ate over 200g in n the evening.
@@SandraLovesSun I put three chicken breasts in 2 Bowles of roast (organic) baby potatoes then throw in some butter then but it all up with a big pair scissors. That’s 75g protein.
Then a couple of hours later I throw a bunch of eggs in the frying pan to make up the deficit.
And then I eat a large ice covered biscuit as a treat.
Mind if I ask what your macros are? When you reduced your protein to 170 g to 120 g, did you increase your other macros or just eat less calories in total?
🎯 Key Takeaways for quick navigation:
00:00 💪 Extended fasting can lead to muscle loss, which is counterproductive for preserving and building muscle mass, essential for longevity and strength.
01:52 🧬 Insulin has anti-catabolic properties that prevent muscle protein breakdown, making extremely low insulin levels counterproductive for muscle health.
04:38 🏋️♂️ Intermittent fasting may not be the best strategy for optimizing muscle mass and quality, especially when fasting excessively.
06:13 🤔 Excessive fasting, particularly for those with little body fat, may lead to muscle loss over time, affecting long-term weight maintenance and health.
10:48 🥩 Increasing protein intake on fasting days can help stimulate muscle protein synthesis and prevent muscle protein breakdown, supporting muscle preservation during fasting.
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I am naturally thin/lean so extended fasting is not really a strategy I use. I do like to 16-18 hours in-between meals 3 or 4 times a week max as it does feel good, and gives my digestive system a break. All the info in the vid makes perfect sense -- fasting, diet, exercise, how you lose weight, etc, is never a one size fits all. Best to test proven strategies, modify as necessary and pick what's right for you.
💯
Yup
I stopped doing extended fasting for this very reason and have now switched to higher protein diet. I not only lost body fat but lean muscle
Actually nobody knows !! The body is a multi complex machine!! I like your videos!!!
I fast 4 days every 17 days as part of treatment in my battle against cancer. It is indeed very challenging to preserve muscle. On top of that, the 17 days are strict keto which makes it more difficult to gain the weight back. I am in week 17 and thanks to daily exercise I kept my strenght and muscle pretty well. I documented the process here on YT for those interested. If I were to fast once every quarter and eat some carbs, I would easily make progress and muscle though. (I am 51, 69kg, 176cm, so lean) Thank you for the interesting video.
Do 3-5 day fast monthly depending on what’s going on. Rest I eat enough protein to support my workouts. Water fasting doesn’t affect BMR.
i've never been obese and fasting was miraculous when i first discovered it at becoming thin and chiseled. however doing it for prolonged periods of time i noticed i was becoming nutrient deficient in a lot of areas as my 1 meal a day was not satiating me, and it eventually backfired, as i would over-indulge during dinner and started gaining "panic fat" and losing muscle mass. fasting is definitely not a good strategy to be on for your entire life. plan to use it intermittently as a tool but don't build a lifestyle around it.
Over-indulging causes insulin to spike going into fat storage mode.
Its key when fasting to raise your sugar slowly.. small fruit, wait, repeat.
Or the insulin spike will undo all the hard work you've done/accomplished from the fasting.
I'm fasting 20 hours then pigging out with huge insulin spike and I'm still losing about 1.5 pounds a day.
You’re doing it wrong and then using that as the reason to not do it? There’s plenty of people on OMAD that eat healthy food and exercise with zero issues.
I've been fasting 20/4 for about 6 months. 27 female and diabetic. I eat 2 meals abt 100g protein less than 80 carbs 1,300 calories a day. Started at 315lbs absolutely no strength. Shamefully I couldn't even walk for long. I started doing 30mins of weight lifting 30mins of HIIT workouts 3 days a week. I'm now at 244lbs and can bench press my weight. My A1c also went from 8.5 to 6.4. I've not been this healthy since I was 14. And I've never been this strong.
So you believe that if you eat that 1300 calories in a tight window vs spread out throughout the day that it’s making a difference? At the end of the day you’re still at 1300 calories.
Amazing! Just be careful with prolonged fasting.. it can harm your hormones.. there’s a lot of women testimony out there that prolonged fasting provoked hormones imbalance 😢! It’s better Keto diet! Good for hormones, brain, weight loss and to reverse diabetes 👏🏻👏🏻
Calories count doesn’t mean a lot. Prolong empty stomach is what helps in losing weight.
@@absw22 Explain the difference. You’re still taking in 1300 calories. Everyone has a maintenance calorie amount and if you go under your maintenance you will lose weight. There will be no difference in weight loss. Matter of fact the person eating through out the day might lose more cause he has more energy throughout the day cause he has fuel from the food.
@@ropeadope3010 Weight loss is via fat oxidation. Fat oxidation requires low insulin. Low insulin doesn’t happen when eating (unless fat only). Time not eating lowers insulin, allows fat burning.
I was overweight, I started fasting and extended fast 4years ago and I lost all the weight. About 5months ago, I stopped fasting, and I have already gained some weight. I went back to fasting 3 days ago and already I'm losing water weight and little fat.
Since being pressured into taking the V early in '21 by my employer Ive been fasting non-stop. Had I known how dangerous the stuff was I would've NEVER bent the knee. Anyhow, Ive just retook d-dimer and igG4 blodd tests and they've greatly improved. I think the IF.along with the supplements I take are working. Ive lost some muscle mass, but as long as Im doing both,
It helps to give me a peace of mind that I can turn the table on my colossal blunder.
What supplements? NAC and bromine?
@@joeberrouard3743 No Bromelin, but I do take NAC. I also take Serrapeptase,EPA & DHA Omega 3, Taurine, Reservatrol, Methylene Blue, Chlorella, Quercetin, Vit D3, B12, C, A & K2 MK7, Beta Glucans, Nattokinase, Magnesium Glycinate, Zinc, Glycine and Glutathione.
@@justinduffer9500 did you notice any changes when you added the methylene blue? I was interested in that supplement
I was fasting every Monday for about 32 hours. I got fed up with every Monday being a bit of a downer, so I have now changed to a 72 hour fast once a month. It actually seems to be a bit easier. The rest of the time I have an 8 hour eating window, but I don't beat myself up if I occassionally miss this target.
You are absolutely right. Prolonged Fasting is great when your obese, but sometimes counter productive when you are already in a healthy bmi. Learned that the hard way this year 😊 now I eat normal meals at a slight calorie deficit, work out 3 times a week and throw in some high calorie cheat days. I find this works best for me for my new toning up phases
After hearing this video, being carnivore, I quit fasting too! I used to OMAD, but now I’ll split my total daily protein intake in two to three meals a day.
Thanks for sharing this info Mike! Greatly appreciated 🙏🏻
Try alternate day fasting !- best of both worlds .
Yeah I just eat 1kg of beef per day split into 2 meals. That was before this video but it only confirms that I am on the right track. Probably 3 meals is better still but I also find only having to care about meal times 2 x per day saves time for other things... Meal preparation takes time out of your day... I carb up on Friday nights and Saturdays a bit though because that's what my gf likes to eat and... it pumps up the muscles with glycogen to optimize the beach body hahaha! So it's kind of like I do a mini cut each week followed by carbing up on a Friday to look good for the weekend and then I use this carbing up to hit my most intense gym workout on Sunday or Monday.
Half the message in this vid is not to be closed minded and dogmatic. You're not a bloody cat. Eat your phyto nutrient
YES! I have intuitively moved in the direction of most of what you're saying, with improvement in muscle and decreased BRAIN FOG. I'm no spring chick, so I never fasted over 24 hrs. However, I was afraid to relinquish fasting because of how it saved me from diet induced autoimmune disease. But, I have to admit that inability to maintain muscle mass and return of brain definitely signals hitting the wall!
Thanks for what you do , Mike!
My current fasting strategies are to avoid fasting. Fasting did not serve me well, but I kept letting the fasting gurus into my head. These days, I eat when I’m hungry, even if first thing in the morning. Thanks for sharing your knowledge.
I quit 16-8 fasting due to how much stress and anxiety it caused me. I feel WAY better eating at 10 AM than at noon.
Everybody is different.
I might try that. Im doing 7pm to 12pm fast and my body just feels depleted and stressed. I guess i should eat breakfast again...
So why not start earlier? If you was eating at 12 that means you’re last meal was at 8 PM? That’s too late & most people like Mike have stressed that point many times. You should be eating earlier in the day & stop eating in the early evening. If you stopped eating at 6PM then you’d still get to eat at 10AM.
I just eat twice a day..if it is 10 am..first meal that is fine. If it is 1pm. That is fine.
If I eat three meals a day once a week that is fine. The key is to be flexible.
Took off 40lbs and been at a stable healthy, lean weight for ~1 year - I still eat 20:4 most days, fast 24-72 occasionally, play sports fasted, and (at nearly 50) am keeping my muscle just fine as far I can tell…. look and feel strong!
I do want to go back to heavy weight training (been on break for 3.5 years), and planning to stay flexible and self-aware when I do… and scale back IF if my muscle growth/strength responds poorly or I no longer feel great (in the best shape of my life!)… I’m not dogmatic, but IF is certainly still working great for me!
(For reference my BF% is likely 12-14% and I eat Carnivore most days ~2 lbs of meat…)
Same here. I’m 57 and I practice 18/6 with a weekly 40 hour fast from 5pm Friday to 9am Sunday. Today will be week 38 on the extended fast. I haven’t lost any muscle mass at all. I’m 5’6” & 180lbs with a 32” waist. Not fat at all. I lift 5 days a week and do cardio the other 2. I think they fund studies to find what they want to find.
Thanks, Mike. This is the direction I am going.
After losing my visceral fat and enjoying the results. I noticed that my elevated training volume had become less advantageous in terms of maintaining muscle. In late summer, I decided to go harder with resistance training and ease up on my once a week 36 hours fast. I also dialed back my twice weekly sprinting. Instead, I've adopted the sled push/pull. This, with a dedicated protein surplus, has served my overall health very well!
This post helps confirm my intuition was correct! 💯💪🏾
I tested a 24 hour fast for 5 weeks. I felt great during the fast, clear mind, energy, no hunger. I was doing it to see what it felt like and how my body would respond. I am at an optimal weight for a female at age 62. I resistance train 3 days a week and go for walks on the other days. What I did notice was the next day, my hunger was massive and it is hard on the digestive system to eat a lot after a 24 hour fast. I tried eating a bit more the day before to help manage the day after hunger, it helped a bit but took a lot of mindful planning in an already busy life. My weight did not change which was good. I stopped after 5 weeks as I felt I was putting too much stress on my digestive system the day after. I’m very in tune with my body so I know how to read the signs it is giving me. Many people do these things because of fad thinking and don’t realize they may be causing more issues. Thank you for sharing your reasons and the study 👍
have you checked out Dr Mindy Pelz? she will be a big help
The book Fast like a girl helped me, but I am nowhere near anywhere as zealous about fasting as I was. 24 hours every couple of months during menstruation does me now, and I never fast in the week before as the book recommends. I used to throw my blood sugar around way too much.
I read that too and began fasting. It has worked to get me to a goal weight - now I need to concentrate on consistent exercise - particular weights. I've lifted during my fasts - now I'm re-thinking that strategy.
I was quite young when I began to intermittently fast, I wasn't overweight or anything, but I liked the feeling of absolute control over my hunger. I had been body building in the gym for a while concurrently. And over the year and half, where I consistently had 16 hour fasting windows I failed to put on considerable size. I still love that even now I don't feel much hunger but fasting just doesn't line up with the goals of a growing young man
Bottom line: Listen to your body. I have found that as I’m nearing menopause I don’t feel as well fasting for longer periods of time. It really seems to mess with my hormones and does more harm than good. We have to be willing to switch things up as our bodies age.
Learning this right now
Check out dr. Mindy pelz
Very smart. I went into ketosis whilst in menopause and ended in ER. Stuffed up my hormones (including thyroid and cortisol)and overnight went into post menopause. I had lost all my estrogen reserves that were in my fat cells. Unless you're young and athletic I'd be careful with anything straneous that brings down carbs too fast or hard. Since then learned menopausal bodies need special attention. I felt amazing but seems it was because my cortisol levels were going through the roof as body was not able to handle starvation for long. Adrenals were shot, couldn't handle the ketosis and also take over the ovaries job which it naturally does during menopause. Seeing an endocrinologist and diet coach before and during fasting might have been smart idea. Live and learn.
@@kimbobadcat Wow! I’m sorry you found that out in such drastic way. Thank you for sharing your story. It helps me realize even more how much I need to listen to my body at this time in my life. Thank you again. 🙏🏼
FWIW a personal anecdote from an almost 55yr old man.... Doing all my eating during a 6 hour period absolutely gives me the most even energy and mental clarity. After I eat the one big meal I take a nap. Love it. Fasting for a period longer than that has always made me feel worse, so I dont.
Thank you!
I have been " thin" most of my life, but because of being celiac & many Autoimmune conditions, I have been eating AIP PALEO, Healthy keto & 1 to 2 times a day in a 6 to 8 hrs time I, too, have experience losing muscle and energy to work out frequently.
I have been trying to gain weight in a healthy way recently. I recently tried eating healthy vegan because I heard a dr lady say how she got rid of her Lupus being vegan. Yet I personally Aly have notice that by eating mostly vegan & adding salmon,sardines &/or other meats 1nce a week makes me feel good too. I never thought I would be eating only a vegan diet because I truly believe we were meant to eat some meat. But when I started eating mostly vegetables, I started feeling my body so PURE & CLEAN. I plan to keep my salmon &/ or sardines & maybe red steak 1nce a week. Hope I'm doing the right thing! Because I'm trying to gain weight, I've been breaking my fasting too. Hehe! 😅👍
P.S. I've always been told I look around 15 years younger but I feel I look super old when I lose to much weight/ muscle. 😞
Yes.. I found I lost muscle mass because of fasting.. this was so informative & I will adapt you thoughts into my routine
If you want to build muscle optimally, it seems you'd want to eat 4 meals with at least 20g of protein in each meal, preferably 30+g, with an equal amount of fat (some studies suggest 5 times a day is the peak, but 4 gets you 95% there, mTOR activates with exercise or 3-4g (edit: 2-4g) of leucine, which you generally get from about 30g of good proteins). Personally, 2 meals a day fits me well, on some days I eat more often and on some days less often depending on how I feel. I do think a 3 day fast 1-4 times a year is beneficial for everyone.
Yes 30 gr min for first meal for me as female 105 lb successfully gaining muscle at age 60. Bfast 3 eggs plus ample sausage and I’m stuffed and sated.
Lighter lunch. protein fat/heavy dinner.
I agree with you about fasting Mike, I’m 57, do not have any significant health issues (luckily), what I’ve done the last 2 years is ate OMAD low carb but cycle carbs when I’m in a workout phase as I train for mtn bike races during the summer where I need carbs dosed to the workout and do not fast. During the winter I ramp up fasting as my activity slows down and significantly I do not sweat as much during cold weather, this seems to reduce the stress from my workouts so fasting fits in better plus the holidays I like to come into those meals fasted as I will be eating horribly as you know!
You fasted to hard , to much, you have to find a balance, I fast 6 days a week by just skipping breakfast, I am 60 and have more muscle than 25 year olds in the gym.
Sounds like 14 to 16 hours daily fasting 🤔 its still fasting
You would have more muscle if you stop fasting
More fasting. Less muscle...facts are facts
This is a tactic we use on a cut in bodybuilding. We cut calories below maintenance levels, increase cardio while simultaneously trying to maintain our strength and volume with weight training. The result is reduced body fat without losing muscle. We do it in a compressed time window, so probably not a healthy approach overall, but if the window is longer, the caloric restrictions not as great, it certainly is a sustainable method to change body composition and health markers.
Yep any bodybuilder could have told them this decades ago.
Great takes ! But will still do 1 day fasting every months, 2 days every quarter and 5 days every year. Will let you know if I notice some noticeable change in my muscles mass
I also did a lot of extended fasting a few years ago - for 2-3 years. Once I got used to fasting, I felt great. But as time went by It made me feel weak and tired all the time, and I easily got injured when doing heavy resistance training. I stopped doing extended fasting, and decided to stick to IF 18/4 & 20/4, which works much better for me. Currently doing OMAD October.
Dude! The timing on this couldn't be better! I have been sick for over 2 weeks... last 5-7 days eating little to nothing.... not by choice..... but yes have been losing muscle... lost strength... and was MUCH more susceptiple to temp swings (hard to isolate rom being sick I know). I am about 150 lbs normally... no scale to check against but my belt line has lost 2 sizes and I have abs... not fat. Glad just to have another perspective on this. Excellent info! Thank you!
Edit: oh yeah... every day IF but HIGH calorie input for 3-4 hours grass fed meats, salads, veggies, power shakes (quality home-made)
Edit 2: lol.... I just got some NAC yesterday thanks to your video on NAC Glycine (glyc coming today) and literally in under 12 hours MASSIVE difference with just the NAC!
What difference?
hey Mike i know looks aren't everything, but you've been looking really fantastic, healthy and extra strong, especially in the last 18 months. thank you for your channel, I have epilepsy and I used to fast a lot more, incidentally I used to have a lot more daily seizures. TRE with exceptions for resistence training PMS, plus making sure to eat breakfast has improved my condition and put me into remission from seizures! I can't wait to see you at 1 Million subscribers!!!
I too have changed my view on fasting a bit as well. I now see the benefits and drawbacks as a U shaped curve with an optimal area somewhere between both extremes. Each person has an ideal amount or degree of fasting for whatever health goals they're aiming for and knowing where that is is key.
I wish I knew how to figure that out 😮
Fasting 48-96h is good from time to time, once or twice a year to reboot.
Solution was found out 300+ years ago : once a year, fast for 3-7 days.
On intermittent fasting : everything under 36h is just called living guys ! eat protein often from 6am to 6pm and you'll be fine.
I wish he would do more health optimization videos on more weighty health issues. Maybe on studies that show how cheap strategies like fasting can nip cancer in the bud. Some of us don't need fat loss or biohacking, we need major tune ups and motivation for taking care of major issues.
I think Dr. Attia wanted to say it but he couldn't say it directly years ago, but Im happy to hear it from you, good points! The point is that works very well for its porpouse, fat people, to balance insulin sensibility, metabolic imbalances, etc, but you guys who are " healthy " just focus on your food and timing..
I do agree, i simply shrink both fat and muscle with IF despite regular gym. Now i moderate to 12/12, hopefully it helps to keep muscle loss in check.
same, I've reduced my fasting window, focusing more on muscle / strength retention and progression
100% Agree OMAD and longer fasting is effective for rapid weight loss if highly obese but is not sustainable long term.
The same with extreme carbohydrate restriction.
2 meals a day seems to be the best for me. Also ultra low carb did not work.
QOL is very important and will get impacted if you go too extreme on the dieting after losing adequate fat.
Something that becomes increasingly clear is that balance trumps any specific diet.
We all probably just need a lot more exercise/movement, a little more protein and a little less carbs.
Great discussion and presentation! We need insulin for some things besides intracellular blood sugar metabolism. We also need it for proper thyroid function and adrenal function. Having it too high is obviously not good, but keeping it to levels too low for too long isn’t good either. Women also tend to not do well with prolonged fasting, unless they have PCOS or are struggling with weight issues unrelated to thyroid disease. I still think fasting can be good to do for most people certain times of the year but as you pointed out it’s possible to overdo it.
In short, this video has been my experience. In 2017/2018 I was very much on the 16-8. I was losing fat while maintaining and building muscle through exercise. I kept this up for more of the years between 2018-2022. For the last 2 years I've been training BJJ and playing badminton and I've stopped fasting for the most part. I know it's cliche, but I just listened to my body and I felt that I needed to eat, so I did. Overall, it's been great.
I've seen that fasting too while on the lower end of body fat hasn't been this beneficial. The majority of the population has a lot of adipose tissue but there's not a lot out there for small guys like me yet I still want the benefits of fasting
Yeah I can't fast as much as I'd like because I just don't have the reserves to spare
The body is the way it is for a reason. The issue is that we come along and do everything the body does not need. There are only two issues that govern body health. Toxicity & Deficiency. Insulin is supposed to spike, cholesterol is supposed to be abundant, again, it's everything we do that screws the whole body up, and then, there are malevolent individuals that lie and deceive you about health, commonly called Doctors, Nutritionists and people who are generally clueless at the start with their 'Balanced Diet' BS. Eat meat, eggs and sourdough bread . Eat Ice cream once a week/month, have some chocolate occasionally, it is not going to kill you to do these things.
Sharing my own experience and perspective. I'm 46 y/o and practice intermittent fasting, regularly throw in long duration fast ( 3 days fast 2-3 x a year and regular 42 hours a week ). Been doing it for more than 10 years. I occasionally join bodybuilding competitions ( natural bodybuilding ), 2 years ago was my last contest, and I joined Master's Category. 2 of my competitions, i was on IF already and still manage to get lean more than a KG heavier than my previous competitions. I also do a lot of Power lifting on my Fitness Programs. I do believe that you lose muscles during long duration fast ( catabolism ), but I don't think it's a permanent loss. I really believe once muscle cells are formed it leaves a mark in the brain and keeps it as your set point. I still wouldn't throw away the autophagy and telomere effects of long duration fast as it's really good for longevity. As long as you keep the muscles relevant to the body by putting enough stimulus even during the fasted stage i believe you can retain them. Just my personal experience. I'm still on my same set point weight at 46. I didn't lose any muscles nor strength after all the long duration fast i did. Still at 80kg with a reasonable body fat percentage. I actually tried to lose a little weight through long fast but for the longest time i failed.
so based on your experience you are saying that you can still maintain muscle mass even on extended fasting. Peter Attia is doing the same. He noticed that he was not able to keep muscle mass after 3 years of extended fasting protocols like 3 days every quarter, etc....
This was intriguing. I have been practicing OMAD for over ten years. I think cutting back on this and focusing on building muscle is going to be my saviour. Thank you!
I do periodic extended fasts (and I switch it up in terms of cadence/schedule, I sometimes take extended breaks from it) to improve my insulin sensitivity and combat body inflammation, I'm a type 2 diabetic (who isn't obese, I weigh approx. 150 lbs at 5ft8, male) so for me it's less about burning fat and having a slim waist line but more about treating my disease.
Great observations. There's definitely a *huge* difference between what you eat, how you exercise and fast when overweight and when at/near your body set weight. Your body's ability to gain/lose weight, get to a healthy body composition is significantly different. Not addressed nearly enough in the IF/TRF community.
The amount of muscle mass probably also makes a difference: the more you have, the harder it is to keep it and the easier it is to lose "excess" muscle. Which may also mean that if you don't have much muscle, fasting for a day per week may not even decrease your muscle mass over time.
Fasting help me with maintain endurance during my sparring session no longer have any fatigue despite not at optimal when heavily drowned in carbs.
Yes think all agree having extra muscle in young ages into 50s is very good. And too the later years. With extended fasting, eating one or two times a day, as you say then to have some smaller muscles but in the end this might be key to getting into mid 80s, 90s, 100s and still active and healthy. Everyone is different and i have doing the one/two day eating fo 20 yrs and now 70 years old and in good health at a bmi of 20 and run 5 to 6 days a wk for total miles of 20 and also lift heavy weight 3 to 4 days a week. And can do 13 pull ups so at least for me the fasting is working. But most important maybe to get me healthy into 90s.
I've been doing fasting for over 25 years. I used to do 36-hour water fasts a few times a week. Also, 3 day water fasts twice a month and a 5 day water fast a few times a year. So I'm guessing I started fasting when I was about 40 years old. Now, I'm 68 and in great health.
But, as you have mentioned, the research is clear. Muscle mass in old age is critical to health and longevity. So, in the past year, I have modified how I fast. I no longer do the 36-hour fasts. Instead, I try to eat all my calories within a 4 hour window. I also eat more protein than I used to. I still try to do a 3 day fast once a month. I hope that I still have the willpower to do a 5-day water fast, at least once a year. I go to the gym 3 to 5 days a week and do zone 2, zone 5 cardio training, and weight training for 2 hours for each one of those days. I'm building a good amount of muscle. I'm 5' 8" and 150 lbs. I'm healthy, and I feel great. I actually feel like when I was in my 50s. Also, lots of energy.
Live long enough to live forever.
Been doing OMAD for 4 years dropped 80 lbs.. lift daily.. feel great … achieving vascularity ..74 yrs old and loving life..every one is different pick your path and stay positive..AMOR FATI
I usually fast in the evening and only eat one meal on Sunday. I do extended water fasting (4 days) only to heal inflammation, when I have stomach problems and of course to lose extensive new body fat. It is good for detoxing as well and to get rid of coffee/tea addiction (No headaches) Also when I eat too much bad stuff I also don't take any liquids, water etc. for 24h if the conditions are right to do so. My stomach can rest completely during that time.
Insulin is anabolic and if you body fat is already low then allowing it come go up a couple of times a day and then come right back down would seem to be the way the body is supposed to work. If you don't have any outside source of glucose then the liver will break down amino acids from muscle to supply the bodies need for it hence a catabolic affect.
I think you are right about this, Once I reached my goal weight I found I do not need to fast as much and I can still maintain my weight and feel "good" thanks for the good tips on your videos
Always appreciate the content Mike. I think the vast majority of people are in the camp that would benefit from learning to intermittent fast as well as how to add extended fasting too.
What’s your weekly protocol?
You might lose some muscle during extended fasting, but you’ll regain it quickly once you resume eating and training. I’ve never noticed a loss in strength even after 3+ years of eating one meal a day. The opposite actually. Gotta eat properly at your meal times, however. With that said, daily IF has made gaining size very difficult, so I wouldn’t recommend it for skinny/skinny fat individuals.
Extended/prolonged fasting is a different story.. In my experience fasting for 36-72h sets you up for a major anabolic rebound where you can actually gain more size while staying very lean. True game changer. Not for the faint of heart, though.
I'm glad you made this video. When there is some kind of hype, people always tend to talk about the benefits but don't really care about the other side of the thing. Good or bad is all they care about but the truth is never that simple. Among many properties, some of them might work in your favor and some might not. No extreme will ever do anything good for you. It's always about the balance. I belive it's the same story when it comes to bones density. Body always adapts and get rid of things that are not needed first. So when you're fasting you should be physicaly active more not less and if you don't have enough energy to practice, just eat. Simple as that.
When I got up to 225 lbs that’s when I started doing a 24 hr fast once a week. I did it for the first 2 years of getting back in shape. I did it because I let myself go for years with partying and not living a healthy lifestyle. Now that I’m down to 145 lbs I stopped. I actually want to put more size on now and fasting isn’t the way to do it.
I think its very different for each individual. I stopped forcing myself to do anything. I listen to my body. I fast in warm weather periods because it feels good but I get too cold in the winter so I dont force it. I weight train at least 4days per week and have for over 20years. I don't force extra meals anymore. My body wants 2 solid meals a day. Protein is key but I dont limit carbs or fats because I eat before and after my training sessions. I notice its harder to keep muscle on in my late 40s but this imo is hormone related more that anything.
I've been IF and some longer fasting cycles for the last 10 years(mostly on but sometimes off), I've had good results with it in terms of muscle building and strength gains. I'm only 28 now, so I may have had better gains throughout that time. I think of it as a tool and feel much better when I fast somewhat frequently but I am way less strict than I used to be and it makes things easier to keep to. Being in a somewhat constantly fed state makes me feel terrible now and it feels nice to do a 24 hour fast every now and again. I think of this as cleaning out the garbage and giving my body time to heal. I will continue to do some auto regulated version of IF and use it as a tool in my health journey, even if it's not perfect for muscle building.
Weird i lost 7% body fat with 36hr fast every week for 12 weeks and built 0.9kg muscle meanwhile my strength remained equal the entire weight losss for the cut. But like you said about people with high body fat that it makes more sense to fast
Imo one of the best ways to loose fat is a protein sparing modified fast. Where you eat your daily protein intake and keep the fat low
I'm 65 but look and perform like I'm 49 and extended fasting is a major reason why. I do an annual 21 day water fast for healing, cleansing and renewal. I recognize muscle loss but not much because I never stop training. Irregardless, I'm happy to trade what I receive for what it costs. This dude will probably change his mind about extended fasting 5 times over the next 20 years and earn a million dollars in the process.
Yep I stopped too! I really want to lose weight but I'm 61 and want to preserve and strengthen my muscles. I love muscle-centric medicine and am so glad you introduced me to Dr. Lyon.
I've been alternating between 16-8 and 20-4 most days for more than 8 months now. I think it's been conducive towards further reducing my body fat level, to say the least. I don't know if it's anecdotal or if there's correlation but I also managed to get rid of a multi-year common wart on a finger during this period. Now coupled that with notable energy level improvement I'm definitely seeing the benefit of intermittent fasting, to say the least.
This is very helpful; Im currently on a 3 day fast, the longest ive done so far. My wife and I started skipping breakfast every day and doing a 36 hr fast once per month. We eat 2 meals and a big snack each day in about a 7 hour window. Quarterly, we started with a 24 hour fast and decided to increase by 12 hours each time. Im doing more research to see whether we should keep increasing by 12 hrs each quarter or stop soon. This gives some good perspective so thanks!
I think daily fasting in whatever measure is optimal for an individual is great. However I think 15 day and similar long term fasting should be once or possibly twice a year, but prepare and monitor yourself closely while you do.
Same.
Agree. Each individual has unique health strengths and weakness. So we each would work on ensuring we feel better with good protein / food choices, movement, strengthening and preserving muscle tissue.
Valuable segment. I've wondered about this for a long time. I still think an annual fast of 10 days is good, and won't affect your muscle mass retention in a systematic way.
I agree fasting should be used as a tool not as a daily lifestyle.
I have been doing IF and I cant see myself every going back. I typically fast 18 hours everyday except Sunday- I fast 12-14....I do train fasted an if anything- I am definitely more muscular (to be transperant- I have always lifted but my diet was always horrible)
What is the frequency at which you can extended fast for 5-7 days of water and electrolytes only, while still doing daily resistance training to some degree to limit the amount of muscle degradation? For example if you water fast for 5 days every month, while training to some level pretty consistently (including days you are fasting), are you really losing muscle mass? Assuming diet otherwise is pretty good macro and calorie wise...What about that specific level of muscle loss from the fasting, in comparison to the gut benefits and inflammatory benefits that come with pushing autophagy during extended water only fasting, if you are someone with a chronic auto immune disease? Several studies show that people with inflammatory immune related disease can benefit from routinely incorporating extended fasting.
Would love some insight!
Totally agree, I was extended fasting for a few days each month and a short feeding window.
I struggled to keep muscle mass and now follow my body.
If I'm hungry I eat, if not I don't.
I've had sufficient muscle mass gain to convince me I'm on the right path.
i eat once a day and am overweight, fixed a lot of problems for me, i think everyones body works differently, so for some people intermittent fasting might not work well, for me it fixed my blood sugar, blood pressure, and one thing that was my biggest issue,eating disorder is gone. I used to eat when i was bored, or stressed, and now i dont.
I'm 5'11/260lbs and trying to lose 80lbs. I do 16/8 when I'm lifting and OMAD when I'm not. But I also fast 24hr every week & 72hr every 3 months. I'm aware I can lose more muscle mass, but my priority is to lose weight first. When I get to a more comfortable weight, I'll stick with just 16/8 and OMAD
I experienced pretty much the same thing. Thanks Mike!
What do you mean by excessive fasting ? More than 18 hours, more than 20 ? 24 to 72 hours fast ? Thanks ! ☺
IMO more than 24 hours.
@@Highintensityhealth thank you sir! Great content as always !😊
As always finding the point of diminishing return is a necessary objective. This is recognized in elemental logic, demonstrated thru empirical experience. Excellent show well done !
At 62, I still do intermittent fasting for 18 hrs max for 4 days a week; longer that that increases my catabolic effect and lost of muscle. I work out regularly to keep my muscle definition. No obese, no disease, super lean with 152 lbs, but getting harder and harder as I age to develop or to preserve muscle mass.
I wrote about this in my book, Cavemen Weren't Fat. Long term fasting is not instinctive, and should be done rarely if at all. I would say anybody that is healthy should not do it. We did not evolved to starve very much. Sure fasting won't kill you, but if you do it too much, it puts your body into "emergency mode" and starts metabolic processes to extend your life. This is what happens when your body thinks there is a famine, it tries to prolong your life.
Short term fasting is just fine, but over a couple of days should be done sparingly, if at all if you are reasonably healthy...
I think you are absolutely correct. I have experienced exactly what you said. It has a place definitely. But you must have the ability to reconsider your approach. I loved your opinion. It was great to here your opinion on this. I can relate to this.
I still do intermittent fasting but not all week. No aches or pains getting stronger!
maybe muscle mass suffers, yet for severe anxiety and depression, OCD etc I have found zero that compares with fasting.....oh add addiction to that....better than meds or therapy, best thing I have ever found.....can't give it up lol
No mentioning of human growth hormone preventing muscle breakdown. As well as lowering IGF-1 correlated with prolonged lifespan.
Good video, thanks.
I am currently eating twice a day, generally within 6-8 hours, don't need to lose weight, I could do with adding a bit.
Going low carb, eating a lot more eggs etc. Fresh organic food, the wife even bakes bread to go with my home grown tomatoes.
My blood pressure has returned to normal without medication, I want to improve cholesterol (it's not bad, im on statins and blood thinner because of stroke, "guidelines"🤬, getting everything as good as i can, before I tell the GP "i need my anticoagulation level measured, regularly for a while, im swapping to nattokinaise, actually add cholesterol too, I stopped the statin as well"
Im doing it for the immune system benefits, detox, autophagy etc.
The Swedish 35 year centenarian study showed low creatinine interpreted as low average muscle mass in the 1200 that reached 100 years of age of the 45000 people that took part in the study. Just food for thought.