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Timestamps:
00:32 Intermittent Fasting and Muscle Loss
04:42 Intermittent Fasting vs Calorie Restriction
08:30 Early Time Restricted Eating vs Late Time Restricted Eating
10:02 Intermittent Fasting and Autophagy
12:10 How I Do Intermittent Fasting Now
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41 responses to “I Was Wrong About Intermittent Fasting”
Longevity and Anti-Aging Playlist: https://www.youtube.com/watch?v=5KNsfEBXKMg&list=PLMaXsmhvb0r2zcztetf3oE6_zKOm9TebR&ab_channel=SiimLand
Timestamps:
00:32 Intermittent Fasting and Muscle Loss
04:42 Intermittent Fasting vs Calorie Restriction
08:30 Early Time Restricted Eating vs Late Time Restricted Eating
10:02 Intermittent Fasting and Autophagy
12:10 How I Do Intermittent Fasting Now
Join me at the next retreat: https://aiwo.com/pages/healthacation
NEW Shop: https://www.siimland.co/shop
NEW Merch: https://www.siimland.com/merch
Metabolic Autophagy Book: https://amzn.to/2W4YfDF
Stronger by Stress Book: https://amzn.to/2VhuXTn
The Mineral Fix Book: https://amzn.to/3yhey3y
The Immunity Fix Book: https://amzn.to/3mssSQI
Metabolic Autophagy Master Class: https://www.siimland.co/metabolic-autophagy-master-class
Total Sleep Optimization Video Course: https://www.siimland.co/total-sleep-optimization-video-course
Metabolic Autophagy 4 Week Meal Plan: https://www.siimland.co/offers/EwhNysUs
Intermittent Fasting Video Course: https://www.siimland.co/offers/JL2Nx9Rw
Check Out My Coaching: https://www.siimland.co/coaching
Ray peat’s ideology is blossoming everywhere. .
I’ve been doing intermittent fasting for 10 years and my bloodwork is all in the optimal ranges. My fitness status is also very high, my epigenetic age tests are some of the best in the world, my energy and mental health is excellent. Not saying that fasting is the cause for that, but it’s certainly not an impediment in any way. Might not work for everyone, but it works for me.
Not a day to soon. It all finally came together for me at least when I discovered it a couple of years ago. Recommend “the energy balance podcast” with Jay Feldman and Mike Fave (first ten episodes especially) for anyone novice but curious…
Yeah …. I first encounter it some years ago…..I always had tried different diets and been fasting a lot…….
All started just to lose 5 kg and now .. I gained 21 kg in total over last 4 years….
Ray peat diet introduced me other side….
Now basically I had stoped doing the diets …
Eat when I feels like in moderation….and have a healthy relationship with food…. I lost like a lot of weight already….. And feels like so much better….at managing my mental health and happiness…..
😮 I have always been concerned about Gluconeogenesis when intermittent fasting or running for endurance thanks! 🙏
Gluconeogenesis is driven by demand, which means your body doesn’t randomly start doing it. Only if you’re exercising hard in a fasted state or something.
@@SiimLandthanks again!
Fasting does utilize muscle breakdown but it is such a small amount. When in the fasted state our body protects muscle. Like Sim said extended fasting can tap into it more. The biggest thing is Extended fasting isn’t for everyone! Longer fast are for people who need to lower body fat. And even then when they get to a certain weight extended fasting isn’t required. So I say fasting is good for us it helps our hormones align and lower our insulin so we can tap into our body fat. Thank you Sim
what you have to remember is that mice’s 16 hour fasting is about 3 days for humans. That’s what Peter was also trying to say. that’s just not possible
damn thats long, so whats the solution
Well, you don’t need to fast for 3 days to get autophagy even. And autophagy isn’t the only reason you’d want to do some form of time restricted eating. It’s probably the 3rd or 4th reason
I have 2 meals daily: large meal at 12pm (post workout high carbs) and small meal at 10pm (few carbs)
Nice
thats not nice be honest man@@SiimLand
No good
@@AbadyAngelI think he misread it for “am”
Good stuff. I began IF (eat from 9AM to about 3PM daily) 6 years ago and it has produced excellent results. My weight, blood pressure, biomarkers, sleep are all very good. It took some time to figure out the best mix of nutrients that ensures good energy levels. I exercise aerobically and resistance about 4 times a week and have had no issues with muscle loss. I think we tend to underestimate the bodies ability to sustain itself when faced with a wide range of conditions such as periods of minimal food intake, minimal protein intake, etc. A hundred thousand years ago we rarely ate regularly, e.g., so I am convinced our bodies evolved such that it “does whatever is necessary” during food-deprived periods to maintain itself, e.g., autophagy process. I am consuming all my protein in a 6 hour window and it seems to work fine. Going back to the “Caveman model” I figure our ancestors often ate a large amount of protein following a kill, then maybe went days with none and our bodies figured out how to make that work. However, I am watching the science carefully an will make changes based on the study results.
Thanks for watching
I eat between 9 am and 1 pm, dont care about protein goals (although getting probably close to 0.8-1g per kg, from plant sources). 3 times per week resistance training, 2 times per week 2 km intensive swim, 4 times per week 30 min Vo2 max training. Keeping the muscle, lots of energy, sharp brain.
My takeaway from intermittent fasting, is to not eat at all between meals. That alone can be a big deal.
And don’t eat for three hours before bed, or for an hour after you wake in in the morning.
I don’t eat anything before 12 pm and then I have a light dinner, that’s all. Now, if I feel very hungry in the mornings, I eat a carb free protein shake.
That OMAD protein study used casein, which is a notoriously slow acting protein. It’s still better for MPS to spread your protein intake over 3 or 4 meals per day. But Siim, you’re young. You process protein much more efficiently and maintain muscle better than us old guys.
Like you, I’ll do longer 3-days fasts while travelling. I’d rather not eat than eat junk food. But I try to work out during the fast, even if it’s only bodyweight exercises. As Stuart Phillips always says, the most important aspect of increasing or maintaining muscle mass is resistance training, NOT diet.
Check out my recent podcast with the author of the study Jorn Trommelen who explains why the slow digesting aspect of casein is a moot point. Every meal you eat is a slow digesting protein and completely different from a whey protein shake which is what the other studies generally used
N of 1
There’s certainly an N=1 to this. If something doesn’t work then change it. However, there are dozens of studies on thousands of people finding the same things I shared here
The centenarians have it right. Keep your daily calories lower if you want to live longer. And, yes, it’s a good idea to keep those calories for earlier in the day.
Everything in moderation
What about fasting and cancer prevention?
Did Omad. Lost so much Muscle. Now on 4Meals a Day (3500-400kcal) + Shake and im unstoppable.
My thought some time ago is if you do intermittent fasting fasting on a regular bases then your cells will be all clean and all the organelle parts floating around in the cytoplasm will be gone. So then your body will rob your muscles for protein to feed your other organs. This was my thought, so I cut way back on the frequency and have been trying to eat mor protein. I found it is rather difficult to get in 100 grams per day without using protein powder! Does this mean that Paleolithic humans were always short on protein? How did they keep up with their protein intake?
I guess they didn’t have bodybuilders bodies, so they didn’t have to eat much protein.
How is 100 grams per day hard? I ate 350 a day when in my best shape.
Thanks!
Attia recently seems obsessed with maxing out protein as well as promoting snacking deer jerkey which company he is invested into. Coincidence or not, but he looks much less healthy compared with the time he promoted fasting. And his statements that he prefers statins and high(er) LDL from saturated fats vs healthy low fat moderate protein diet also days smth. I am with Siclair, who says that calorie restriction, moderate protein (mainly from plants) and time restricting feeding is good longevity oriented protocol.
Except that humans are hypercarnivores and most plants contains massive amounts of toxins. My LDL is 450 when I do keto, and goes back down when I add carbs. So much for LDL being “bad” cholesterol. Sinclair is an imbecile.
How do you get 100 grams of protein into one meal?
I stopped OMAD because of the muscle loss.
How? Eat a lot of protein? How is this hard?
Being lean with a six pack is all about metabolism and fat cell count in your body, with a low fat cell count it takes a long time of overeating to look fat. Calories in calories out is overrated for specific fat ( not weight ) loss.
Intermitent fasting is just another fad from the industry to continue eating the way we eat.
fasting is still the way ahead. Low carb for ever.