So in today's show, we're going to talk about how to conceptualize both intermittent and prolonged fasting through the lens of new research, finding that muscle mass and muscle quality after the age of 45 is an independent predictor of mortality and we're going to talk a little bit more about this research, but the long story short is muscle mass is inversely correlated with death from all causes after the age of 45. This is new research. And so I implore you to reframe or or add a little bit more context to your therapeutic wellness lifestyle.

Program when you think about, okay, I know I should be compressing my feeding window, but if I compress my feeding window too much and I'm not exercising enough, I could be compromising the quality and the the quantity of this critical organ known as muscle that is an independent proxy linked with mortality. And so we need to really reframe this and think about this and I encourage my clients as they're considering how much fasting should they be doing. I have a lot of people that are doing one meal a day, all

turn it day fasting, compressing their feeding window every day to just a six hour span. And then I talk to them about exercise and there's a long pause. Most people under emphasize exercise and over emphasize their fasting windows. And I I would really encourage you to reconsider that knowing this new research about how important muscle is with regards to disease prevention and longevity enhancement and quality of life as we age.

Also understanding that exercise supports the very biologic pathways that are known to be increased when you fast. That is to say that regular exercises experience actually more health benefits when they fast compared to people who don't exercise but fast. So we need to really marry the best of these sort of therapeutic wellness modalities and that is both fasting and exercise. And that's the aim of this live session.

So I would encourage you to continue listening. Hopefully get some value out of this. I share with you my anecdotal experience a little bit as we start and then talk about client feedback and then dive into the research. We also get to some live questions from individuals who are actually tuning into this live as we did this on YouTube. There might be a few unsaws and pauses. That's just the nature of a live session. So hopefully you find this information helpful. Also, there'll be links below to associated videos that include at home workouts with, for example, Dr. Sean Baker and other videos about why.

Compressing your feeding window and eating earlier in the day and starting your fast earlier in the evening might improve your body composition as well. So I'm Mike Mutzel and you're tuning into high intensity health life.

Welcome back to another live session. What we're going to do today is talk a little bit more about putting fasting in context. The beauty of the internet is that we can share research and talk about our personal experiences and the problem with that. The beauty of that is we can make information more accessible.

The downside of that, my friends, is that context doesn't always get conveyed in the short five to seven minute video. So what I was hoping to do in share with you today is talk a little bit more about putting fasting in context and share with you why I'm not fasting as much anymore.

And since cutting down on fasting, I've changed something else in my lifestyle, which has actually enabled me to stay lean to continue to improve my blood sugar regulation parameters.

But also, I think, and many of you may or may not agree with this, improve various aspects of longevity, even though I'm not fasting as much. And so again, this is more putting context to the recommendation of fasting because the downside of the internet is these broad brushstroke recommendations are not applicable to everyone.

So this topic was actually brought brought about by a friend of mine, Aaron Alexander, who we've had him on the podcast before he has the aligned podcast, align method podcast and bestselling book.

We did a sauna session when he was in Seattle over the weekend. And when I was driving them to the airport, they brought up a lot of great fasting questions.

And I thought it was really important to understand the recommendations about who fasting is for and who it isn't for. So that's what we're going to do today, friends. So as many of you know, fasting, whether it's prolonged, alternate day fasting, intermittent fasting and or time restricted feeding are all protocols that have been utilized and promoted by many people on the internet to improve various aspects related to health, including enhancing autophagy, which is this intracellular cleanup process that may help prevent protein,

aggregates that form in the brain in the liver in the muscle tissue. It's been shown to decrease blood sugar and improve insulin sensitivity.

It's been shown to decrease fat infiltration in the liver. It's been shown to potentially reduce aspects related to cancer by decreasing this pro growth factor called mechanistic target of rapid mice and or M tour.

So there's all these benefits linked with fasting. The downside of fasting is that you can increase protein catabolism. You can sort of prevent some of the benefits that you get from exercising for certain for women who are already in a calorie deficit.

It can change, you know, their hormone and menstruation leads to hypothalamic amenorrhea and loss of menstruation.

menstruation is a critical aspect of health, especially for obviously for young menstruating women, right? So there are downsides to this. Now, this is where I want to talk about putting fasting in context.

And just right here is we're about three minutes into this. Who is fasting for and who shouldn't consider prolonged fasting or even intermittent fasting? So we're going to talk about the context here.

And so just hold that thought. I do want to mention today's video is brought to you by our friends over at goodidea.us. This is an amazing carbonated drink that actually has branch chain amino acids along with chromium and also different nutrients that can help support blood sugar health.

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The flavor that I really like right here, as you can see is a black current flavor. It tastes phenomenal. So let's get into who is fasting for and who is it not for. You might want to take some notes. I mean, this is going to be just literally I have no other content. I'm going to get to your questions and just a moment. So again, thank you for being here.

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