How to preserve muscle while trying to lose body fat | Peter Attia and Luc van Loon
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"Harmony in Every Heartbeat
I take a black bio coffee with a tablespoon of cacao every morning and still have all my hair , in my sixties
The main goal of intermittent fasting should be to induce autophagy, not weight loss.
The best known and scientifically proven benefit of TRE is hormone regulation… that has nothing to do with CR… it has been shown that TRE benefits are present even without weight loss…
Different approaches… can’t be thought as a one size fits all, neither without nuances and the different strategies they can be implemented in
If you eat your “required” number of calories per day in a restricted way or non restricted you won’t lose weight. Time restricted feeding really means that you in fact skip a meal and don’t make it up somewhere else.
I was worrying about losing my muscle on calorie restriction diet. Calories restriction is the most potent diet for health and longevity followed by plant-based diet. The downside of that was not getting enough protein that is needed as daily consumption. I’m glad they discussed about this 😊
Yes BUT, if you workout on a fast won’t you use more fat energy reserves? You workout in a non fasted state, more glucose?
What about: Are there ANY benefits of fasting? Autophagy maybe?
Many of us could easily get our protein in with only 2 meals (during say 6 hours).
If difficult to get the protein in with only 2 meals, just have a protein-shake as your beverage with both meals.
BUT: Are there any considerable benefits from fasting every day (say 18 hours of not having any calories) ???
I wish Peter Attia could comment on this ……..
Or maybe someone can suggest a science-based video on this topic ?? Please do
I have this one, but does not seem too convincing though: https://youtu.be/YR9dBOaELdU?si=l29AKBdh6Pu969CP
If the link doesn't function, then just "copy paste" the folling text, here on YT, and you'll see the video by Thomas De Lauer: "Do THIS Fasting Method 3x Per Week for Longevity Benefits"
Caloric restriction does not work after a certain point. Your base metabolic rate is not static. You will lose weight until your body adjusts and finds a new base metabolic rate at which point weight loss stops.
So you cut calories even further. You start losing weight again, but eventually, you will stop losing weight again because you're metabolic rate will adjust again.
Now you have lowered your base metabolic rate to such a point that if you ever go back to eating normal again, you will pack the pounds back on. This is why people cannot keep the weight off by dieting.
What about autophagy
I've been a lacto-ova vegetarian for 38 years. I took simple carbs out of my diet. I feel much better now that I took out of the excess sugar
I still don't lose weight😮 maybe my calorie is higher for my body.
Fasting is without doubt the best way to lose body fat while preserving muscle and not going around hungry all of the time. Moving your eating window to later on in the day ensures adherence to your caloric restriction. I’d rather eat a few big meals instead of your typical breakfast, lunch, dinner with snacks. Keeps my blood sugar balanced, no hunger, no cravings.
Do what works for you.
I need to be less nourished😂 – reduce my adiposity 😊. But I do not want to lose muscle or bone mass. Post meno-stop woman, here.
Over nourished is weird way to say that "you are fat".
Can there be an elaboration on the 2 resistance training sessions per week needed to prevent muscle loss?
For example:
How many sets?
How many repetitions?
Does one have to push to failure?
Or is a coupe reps in reserve sufficient?
Thank you
People want to be able to loose weight and not trigger feeling hungry, so when they ask how to loose weight via diet… instead of saying eat less, offering information on what foods can help feel satiated while consuming less calories is what they want.
Fast and exercise.
my 70 year old neighbor injects testosterone and it makes him active
You do not need more protein when cutting calories. What you need is to stop training with so much volume and frequency and let your body recover. When you are in a calorie deficit, all you need to do to preserve your muscle mass, is do just enough to stimulate growth in the muscle and then rest. In my experience, it is much better to take more rest in between workouts than to add absurd amounts of protein for recovery purposes. Leave your protein around .6 to .7 of your body weight and increase your carbohydrates. Plus, Why does a 200 lb person that is fat, require 175 to 200+ grams of protein per day when he is 30 to 40% body fat? Protein helps the muscle, not the fat. Just my take.
What is in your mind the protein needs of a woman on intermittent fasting who does aerobic exercises-partly of some high intensity, for one hour a day ?
This does a good job capturing the spirit of the city
Thank goodness someone said definitively it ain’t the long fasting windows that cause weight loss. They may have other effects that are beneficial, but not the weight loss. I would get so frustrated on online groups, devoted to fasting where there were people who were not losing, and everybody kept telling them don’t count your calories. Shorten window do a 36 hour fast. Do a three day fast. Did they somehow think that the person would eat the same amount of food while fasting and somehow lose weight? I know you’re gonna have a lot of people on here making comments about how happy they are with their fasting, but There is absolutely no evidence that any more than a relatively small percentage of people are going to live the rest of their lives eating in a restricted window much shorter than 12 hours for plenty of the population, that would be a big difference. In fact, there’s no evidence that the MAJORITY of overweight people will ever stick to any of the Strategies proposed here for even a few months never mind for years and all the success stories people can post here is not gonna change that. I’m not saying they can’t make some changes to their eating behavior and that could be for the long run, but it’s unlikely that many of them are going to be turned into thin people. It seems like focusing on fitness and muscle preservation or gain whether you lose fat or not, is a better strategy for health. But it still means that they’ll have to be outliers. If you take all the influences in the United States, things like big portions in restaurants, snack foods available all day nearly everywhere, a density of fast food joints, supermarkets stuffed with thousands, upon thousands of packaged foods, car culture, and basically accepted, sedentary life, and transferred them to thin cultures, they’d all get fat too.
What always made sense to me is keeping a very small calorie deficit from food reduction 200-300 under maintenance. This gets you more macro/micro nutrients.
Then to widen the deficit, you use a combo of formal LISS cardio like max 15% incline walking not holding onto the treadmill at least 3x per week, and daily regular walking and NEAT (10-15K steps per day).
Consuming more calories and low intensity movement allows you to train harder in the gym and hold on to as much muscle as possible with better recovery. Optimally this is the best strategy for fat loss. The problem is that people tend to be lazy AF and would rather skip any and all cardio with reducing their cals more from food instead.
💪🏼
Just say fat😂😂😂😂
Cardarine and Ostarine work great for preserving muscle while losing body fat.
Weight Training will eliminate the lean mass loss! It’s really not this complicated guys!
😂😂😂
Ok
Love this tip bc I am 53 and I’m doing great but yes she hard to get all protein I need