Fasting can offer a range of benefits, but it’s essential to consider its limitations and potential downsides.
Experts Like Dr. Rhonda Patrick, Petter Attia, MD and Dr. Gabriel Lyon point out that while fasting can aid in weight loss and metabolic health, it may also lead to muscle loss or energy depletion if not approached correctly. Thomas DeLauer’s YouTube video really helped craft the voice of these three experts in unifying a voice to help address concerns with prolonged fasting.
This article will address 3 major points that this video highlights as takeaways when considering fasting.
Should we go for long durations without consuming any protein?
Dr. Rhonda Patrick’s statement highlights an important aspect of amino acid storage, that is we don’t. It’s true amino acids don’t store lipids and glucose, but we do have a ready supply of amino acids in the form of skeletal muscle mass. Do we want to tap into that supply? Amino acids are fundamental components of proteins and allow us to interact with our environment. The less muscle we have the less interactive we will be with our environment.
According to research by Luc van Loon, we recycle or consume around 300 grams of protein each day. The National Institutes of Health (NIH) recommends a daily intake of approximately 0.8 grams of protein per kilogram of body weight, equating to about 0.36 grams per pound. This indicates that our bodies are continuously recycling proteins rather than relying solely on a stored reserve. The source of these amino acids primarily comes from skeletal muscle. So, if we want to preserve our muscle mass, we probably need to rethink skipping breakfast. At least the protein part. The longer we go without protein the more likely our body will consume its own protein stores. This is what we do not want as it reduces function over time.
How much muscle can you lose and what is healthy?
Peter Attia, MD, is a prominent figure in the realm of fasting and longevity, known for advocating fasting benefits in addressing metabolic dysfunction. However, he also emphasizes the potential drawbacks of fasting, notably the risk of significant muscle loss. Over a span of three years, he experienced a decrease of over 10% in his skeletal muscle mass, highlighting the importance of a balanced approach when considering fasting as a longevity strategy. Rebuilding this lost muscle can be a lengthy process, often requiring several months or even years of strength training. Generally, your risk of adverse events goes down as your BMI goes down, but know that muscle mass seems to be harder to build back than fat mass.
How much protein is enough?
Dr. Gabriel Lyon is emerging as a leading advocate for the importance of high-quality protein consumption, emphasizing its role in maintaining metabolic function and lean muscle mass.
Experts in the field clarify that calorie restriction isn’t inherently detrimental but can severely limit the availability of essential amino acids, like leucine, which is crucial for activating muscle growth. If the body is deprived of protein intake, it will resort to breaking down existing muscle tissue and will have low signal in muscle growth. This cycle is troubling, as a reduction in muscle mass correlates with decreased interaction and mobility in daily life. Dr. Lyon strongly recommends a protein intake of 1.6g/kg. This is more than double the standard daily recommendation of 0.8g/kg, to better support muscle health and overall well-being.
To conclude, calorie restriction can effectively reduce unwanted fat around our organs and skin while restoring metabolic flexibility. However, it is essential to monitor protein intake closely when reducing calories. Please check out Thomas Delauer’s YouTube video here.
