A Practical Approach To Fasting (No Muscle Loss)
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- Опубликовано: 1 окт 2024
- In episode 1073 Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about how to approach fasting to minimize muscle loss.
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I love how Mark never judges anyone's approach. He really stresses what he is doing that works for him. I think that is the point, I completely agree anything in excess is bad. We are all individual, do what works for you. I cold plunge at night because it helps me sleep better, but goes against everything the science says! Great episode
After breaking a prolonged fast, the diarrhea is caused by you a lack of digestive enzymes because you haven't been eating. You can circumvent them by taking a digestive enzyme supplement and taking some psyllium husk fiber. Eating a fermented food helps as well...before your actual meal.
I have a Greek yogurt and then wait an hour to have my first meal. I’ve also done this with a piece of salmon and then waited. By the time I eat I have little to no stomach upset and the s is doing multiple day fasts.
I am carnivore for over a year now. I eat one meal a day so you may call this 24h fast. I eat in the evening. I am able to do some light cardio or HIIT sprints in the morning and resistance training in the afternoon. I am gaining muscle for sure, as I have gained about +20lbs of mass in a year and I still look lean. So, no, you won't lose muscle if you fast, as long as your meal contains enough protein to sustain and repair muscle tissue
great comment!
my own perspective is that people who are enhanced and not natural will longterm lose muscle istead of stimulating multiple times a day.
keep it up!
I love the timing of the video. I'm in the middle of a 96 hour fast
Have you taken preworkout?
When?
any fasting tips?
@@marcelloantoniodreier4795listen to pandaman fasting seminary
Feb 4th 2024 I weighed 196. I’m 52, 5’9” tall. Eating 2k calories per day fasting 16 hours eating mostly red meat and fats. Just started adding fruit back in my diet. I now weigh 166 and have put on a lot of muscle. Quit drinking but will have one or two on occasion. Inflammation is gone. Brain function is insanely better. Have energy and loving every minute of it.
Good for you brother! Now that your leaner you may want to periodically carb cycle/load. They aren’t the devil. As I got leaner and added muscle mass I can handle carbs way way differently than I used too. To each is their own but sometimes people think they’ll never be able to handle carbs but when your body composition changes so does your metabolism and ability to store glycogen. I still do two low carb days per week to deplete then do 3 medium days and 1 high day and have been staying shredded at 36 way better than I ever looked as a teen
That’s great man!
Fasting gets good at 72 hours plus imo.
Fasting helps one respect food and learn that eating is a small perturbance to the digestive system. It is a reset that I have found increases my body’s sensitivity to using the nutrients when I break the fast. The cycle of fasting/workout/eating is the best I have ever tried for reaching my goal: more muscle, less fat. Fasting is healthy for the mind/body/spirit and I will do it forever.
100%👍💪
I'd break a fast with simple starch, not a sugar based food. Your guts blowing out could be a sign of poor pancreas/gallbladder response to sugar. Orange i think is a potential infection, i'm less convinced it's coffee. I'd highly recommend a ketone meter and glucose monitor. See what your ketones are doing. How's the blood sugar doing. Monitor it through the day and during a fast. My wife has a similar problem with her guts. For me when the food is the right thing. Your guts should feel totally quiet, calm, smooth and after meal to feel absolutely nothing. It took lots of trial and error to see what works. But gut blow out is a bad sign. Seed oils is a big trigger for my wife, and dairy. Dairy is good for me. This concept you should feel something after a meal is not my feeling. To find a doc that is good with different people is nearly impossible. I'm seeing dr gundry or dr mark hymen in my mind now. Try to be them and you are their patient. How would you describe your problem To describe all the various foods you eat. Working out hard is stressful but having dire pains in your guts is not good in any way. It took me a year to straighten my nutrition out. It was 4 months of hell with fasting and drastic changes. Sorry to ramble, please ignore this if it's not jiving.
Really like the way you guys presented this. To Mark's point about the "pre-workout meal" timing and such. I am the same way - love to do all of my running fasted just because I feel better. When I 'load' right before, I tend to feel lethargic and pretty much like shit - "more of a detriment than a positive".
To Andrew - I think that you kind of just have to figure out what works best for you by testing everything. I noticed that when I put in an additional english muffin the night before a strenuous run, it tends to boost performance tremendously. On the flipside, I have noticed if I decide to add two english muffins to my daily "diet / meal plan", I may shit my pants the next morning while running. Think you just have to do everything and learn from it.
I agree with not too much protein. I'm less than a year into light lifting and it made me fat by getting the 1g/lb. The modifier that would help is lean mass calculation. As i'm 23% bf. I was overdoing it for sure and wasn't working out that hard. That's just two of the variables. Great talk
Saying carbs are not a pre-workout fuel source is completely contradictory to the purpose of carbs.
Maybe you can leverage low amounts if you eat them the night before and train in the morning but anything other than that is going into catabolism before your workout which you really don't wanna deal with.
I definitely benefit from carbs eating them abiut an hour before training if it's more heavy carbs like sourdough bread or rice and such, and a simple source like the carb gel packets you find at the supplement store are useful to take ten mins before an intense workout.
There's a reason why intraworkout drinks are a thing. Carbs absolutely make a difference.
Age is something to take into account with all this. You'll notice a bigger difference using carbs pre workout in your 20's and 30's than in your 40's and older because your body uses them more optimally and your body simply demands more during it's peak phase.
Dr Pete Patitsas studied Greek Orthodox monks from Mt Athos who have practiced intermittent fasting for over 1000 years and have been outliving all for a long time! “The Athos Diet”
It’s 1.6g per kg for natural lifters. It’s not set for people using steroids but maybe 3-4g per kg. So for you two more protein for us no :)
Long fasting like 36+ hours is mainly for over weight obese people that need to lose 50+lbs lol. These dudes sitting at 8-12% body fat talking about how they don't feel great on a long fast. No shit, you hardly have any fat on you. 🤦♂️🤦♂️
Prepared anything, 98% of the time is inferior to handmade. One local restaurant i will go to till the day i die, hand made everything, every sauce and option. It will take 5-10x the time to make it at home. Painting your house, vs paying someone to. Or shucking the corn vs a can of it. It tastes better every time.
I'm into one or two meals a day. When i eat 3 times i feel like crap usually. I'd dread the day of trying to eat like a builder and stuff 6 meals in. Eddy hall for instance, huge man, huge diet and it just seems like a big chore. Great talk
Dude still mixing egg whites only in his shakes! Need to do some research, you’re throwing out the best part of the egg! And worrying about cholesterol is useless too, come on do some research man!
Is no one going to mention Kevin doesn’t need 1gm/lb because he’s on trt? He’s literally injecting mps so exogenous protein needs are super low
Another great episode y'all!💪🏼
Fasting is a great tool and a great mental challenge. Unless you're prepping for a bodybuilding show I see no reason not to incorporate fasting into your life
Mark you look so tight with the red glasses 🤣🤣
Loved this episode. Vince Pitstick is a wealth of knowledge when it comes to fasting and would be a great guest to have on to have a discussion around it and how to go about it for its different uses/benefits. Thanks for all the great content you put out :)
You should not worry about « Lame » Norton’s opinion!
Agreed. He's a bit snotty haha
That ranch and teriyaki sauce you're getting at a restaurant likely has cheap industrial seed oils in them and that's why they taste different from the ones you buy at stores because I know you are checking the ingredients list
Then Nsima says Japanese teriyaki sauce. Teriyaki is Japanese barbecue sauce. Saying Japanese teriyaki sauce isn't going to make people buy the right thing because it's all the same thing 😅🙃😁
This. 😂😂😂
@@wheelofcheese100 😏
Couldn't agree more with dude about ranch dressing lmfaooo spot on
Go weezing the Kratom ju-uice!
51:08 TBH. If you could swing healthygamergg that would be the best source for integrating eastern and western medicine. Super knowledgeable on the esoteric "non-science" eastern healing practices.
That would be dope if he came on
Imo those 24-48 hour fasts are stupid in general and people usually just erase the work they did by overdoing it in over eating direction the next few days.
Real waterfasts like over ten days can heal serious stuff and are legit.
The body takes days to get into the process and the muscle sparing process is around day 3.
Small meals definitely digest easier
Been doing 1 36 hour fast a week from Sunday night until Tuesday morning for about 8 months. Loving the body composition. The rest of the week is really simple just making sure I’m hitting my protein. Easy AF!
FairPlay mark . Always kicking ass. Although I miss the canivore/ how much ya Bench powerlifting video days
Ranch dressing at restaurants is from the packet. Buy the seasoning packet at the store and follow the instructions. Basically you add mayo and/or half and half.
Peds help
Multiple videos in a row about fasting. Yawn.
If you’re overweight, learn how to exercise instead of looking for shortcuts.
Rude and ignorant, nice combo! Lots of people that exercise are overweight...
Great topic of discussion. Thanks for dropping some fasting gems, boys! Cheers from Socal USA 🙏
So basically all the textbooks and science says that you are going to be able to perform better if you are not in as large a calorie deficit. So if you can do more work with more fuel I don’t necessarily like fasting on training days because my weights and cardio are much lower when I’m really trying to train in a fasted state.
Mark a lunge is challenging to o “most people” most people are fat asses and don’t move we are the exception 💪
Autophagy might be a way to get rid of the spike protein, one reason why “they” push against it
Who makes those blue blockers you’re wearing I like the red ones and yellow ones too
I can answer that opening question quite easily haha it's because of Hedonism and people not wanting to hear the word no
What happened to the live stream from yesterday?
I’m 60 hours into a fast
Balls deep
I love getting acupuncture done It actually does a lot for me, it heals sinus headaches back aches it actually hits the nerves under the muscles. I used to go to chiropractors. Friend said to me go try and acupuncturist, and I did and I go to one at least once a year just to get my chi back.
Because that is something you can't do by yourself, and sometimes people are booked, have you ever considered slap therapy that you do with a bundle of bamboo reeds? It looks like a broom that you slap yourself with and is a form of massage just like acupuncture is also a form of massage
Pp😊0p😊😊
Don’t break a fast with carbs!! Lol
Right?! I laughed when he said that. I am a Dietician... but Dude... so clueless. Just like his comment on cholesterol. Cholesterol makes your testosterone and estrogen so you need some cholesterol 😂😂 but yeah, let's break a fast with watermelon... 😂😂😂😂😂
How about Ozempic then?
There are better options than that specific brand but you will always get more out of going the natural route versus taking drugs that will affect you
People never mention the best benefits of a longer term fast. 1) reduced prostate size helps one pee like a teenager again, 2) sex is 10x better.
Sex is way better?
@@bigzachful yes, after three, or more, days, it's likes nature's Viagra.
@@bigzachfulanal especially
Why does everyone feel that an f bomb needs to be used That shows me your la k of respect for your listeners especially listening around family. Come on and build your vocabulary. You might not agree and I really don’t care
then dont listen. turn it off if you dont like the word fuck. these are bros and we curse all the fucking time