Why I Stopped Extended Fasting: A Muscle Centric Approach to Fasting and Metabolic Health

High Intensity Health with Mike Mutzel, MS

Mike Mutzel

Fasting, Nutrition, Autophagy, Ketogenic, Keto, Health & Fitness, Ketodiet, Medicine

4.8 • 1.2K Ratings

🗓️ 10 October 2023

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Intermittent fasting (IF) and prolonged fasting are wonderful tools that can improve blood sugar health and support longevity. However, both fasting and calorie restriction can accelerate muscle loss and compromise exercise performance.

Sponsored:

Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix
Save 12% with code podcast at checkout

Link to articles & show notes: https://bit.ly/3tkW4kG

Study Mentioned:

Williamson, E. & Moore, D. R. A Muscle-Centric Perspective on Intermittent Fasting: A Suboptimal Dietary Strategy for Supporting Muscle Protein Remodeling and Muscle Mass? Front. Nutr. 8, 640621 (2021).

Show Notes:

00:00 Fasting is counterproductive to preserving and building muscle.

00:40 Extended fasting may have metabolic health benefits for people who are morbidly obese or sedentary.

01:30 Insulin helps build and preserve muscle.

05:00 If you have little body fat, excessive fasting may impact lean muscle mass.

06:00 The more muscle mass you have, the higher your resting metabolic rate will be.

07:12 If you feel weaker, try decreasing your fasting and increase your exercise.

08:00 Muscle mass is inversely correlated with all-cause mortality.

08:30 Quick weight loss can include loss of lean muscle tissue.

10:45 If you are fasting, you may want to increase your protein intake.

Transcript

Click on a timestamp to play from that location

0:00.0	In today's show, let's talk about fasting and muscle and one of the reasons why I don't do
0:03.6	extended fasting anymore. As many of you know, fasting is counterproductive to preserving
0:08.4	and building muscle mass and we know that muscle is very important for longevity,
0:12.2	preserving strength and muscle mass has many metabolic health related benefits.
0:16.4	And I want to share with you just my perspective as well as some insights from a recently published
0:20.3	paper titled a muscle-centric perspective on intermittent fasting, a suboptimal dietary strategy
0:26.0	for supporting muscle protein remodeling and muscle mass. So as you know, intermittent fasting
0:31.6	is very popular. I used to do extended fast every single quarter. I would do three days.
0:36.6	Once a week, I would do a 24-hour fast. We call that metabolic Monday. I still think this has
0:41.3	metabolic health benefits for people that are morbidly obese, really overweight, sedentary.
0:46.7	But I found over time I just started to look weaker and I felt weaker in the gym.
0:52.0	And since not fasting for extended periods of time, I have since gained significant muscle
0:57.3	mass and strength and just overall feel better. So I just wanted to share with you my
1:01.5	perspective as well as some of the perspectives that are being corroborated in the peer-reviewed
1:06.2	academic literature by scientists who look through the world of muscle-centric medicine and research.
1:12.2	We've had many experts on the podcast, Dr. Gabriel Lyon and Sean Baker speak to the importance
1:17.7	of muscle and muscle strength and preserving muscle mass and grip strength and overall strength
1:23.3	as a proxy of supporting health span. But let's hear what the scientists say and offer
1:28.4	my perspective. And we're going to talk about how some of the benefits linked with fasting i.e.
1:33.2	low glucose and low insulin are counterproductive towards muscle protein synthesis. And I want to
1:39.4	share with you some images from this particular study. But first, let's talk about what they say.
1:43.5	They say intermittent fasting has become a popular topic of interest in the health community as well.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Mike Mutzel, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Mike Mutzel and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.