Do You Build Muscle DURING a Fast? Protein Synthesis & Fasting
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it makes logical sense that during a fast you’re breaking down protein which would lead us to believe that well we’re breaking down protein it means we’re breaking down muscle well we are but that doesn’t necessarily mean that it’s a bad thing okay there’s some really interesting research and in science in the human body you have to look at things through a macro perspective you can’t be tunnel vision with stuff so one would look at muscle protein breakdown and they’d think that automatically means that muscle is getting broken down and vanishing into thin air so let’s kick off this video with a couple of really quick studies i’m not going to go into exquisite detail with them i just want to lay them out so we have research out the way and then we can start talking a little bit more logic and what’s probably happening but first i do ask you hit that red subscribe button this is the internet’s leading intermittent fasting channel you won’t be disappointed and then please hit that bell icon to turn on notifications all this stuff is informational purposes only fasting can be extreme sometimes i’m not a doctor i’m just some dude on the internet and i’ve lost about 100 pounds and i enjoy biochemistry this first study was published in the european society for endocrinology okay it took a look at 72 hour fasts and it wanted to investigate what the net protein breakdown was like okay well no surprise they found that during a 72 hour fast there was a big increase in net protein breakdown which means that somewhere in the body protein is being broken down but they also found that mtor was turned way down now to give you perspective mtor is what we call the anabolic switch mtor is uh the big overall master switch that tells the body yes you’re in building mode or no you are not so mtor was deactivated or reduced however when they look at other genes and other situations like foxo3 there wasn’t really a change so what this tells us is that the muscle protein breakdown was a result of mtor being deactivated or down regulated not because there is a protein deprivation now i know that’s gobbledygook so let me just kind of just circumnavigate it make it clear basically what that means is yes protein breakdown was elevated but only because muscle building was turned off not because there was a need for protein as fuel okay now here’s another study that was published in plos one okay it found that the phosphorylation of mtor was down regulated by about 50 percent throughout a fast again no surprise that just tells us right then and there m taurus turned down however they also found that autophagic markers autophagy was upregulated over 30 so let me again give you context here muscle protein breakdown increased because mtor turned down but autophagy went up that implies that those proteins that were broken down from the muscle were actually used via the autophagy pathway to build something else up so it doesn’t mean that we just magically excreted this protein and it just disappeared it means that that protein was broken down from muscles and it was used somewhere else okay we’ll explain more about this because it actually could lead to even better muscle growth okay in way of higher quality muscle so just stay tuned on that part so it’s important that we know that muscle protein breakdown is crucial okay in fact if you look at mice that have been engineered to not ever break down muscle protein they are markedly weaker why because muscle protein breakdown is what ultimately is the later stimulus for muscle protein synthesis if we don’t break down we don’t rebuild so during a fast your body is taking broken down weaker parts of the muscle putting them somewhere else and then later on when you eat it’s going to repair that part that it broke down you’re not losing muscle it’s not going away okay as long as your refeeding strategy is appropriate you’re gonna actually build higher quality more than likely denser muscle so essentially when we see that autophagy increases during a fast that is like the superhero that’s taking the protein that’s broken down and putting it somewhere else i want you to think of it like this it’s like a dysfunctional robin hood okay so your body has this robin hood that sees that there are muscle proteins in your muscle itself that are just kind of dysfunctional not doing their job very well they’re just poor members of society so robin hood goes in and he takes those proteins and he says hey you don’t deserve this job and he gives them to other areas of the body that have potential that maybe just need a little extra protein a little extra manpower so maybe he’s giving them to the skin or the intestines or the hair or the collagen right okay now that doesn’t mean that the muscle protein that’s in the muscle is just gone for good the moment that you refeed the moment that you eat as long as you’re consuming enough meat or enough protein those proteins from what you ate are going to repair what was stolen so you’re never going to have an impetus or a catalyst to repair what was stolen from robin hood unless you get rid of it in the first place and refeed with good quality meat i will go ahead and note if you want to have good refeeding strategy i recommend butcher box okay they’re an online meat delivery service i use them all the time super high quality meat super high quality grass-fed grass-finished beef delivered right to your doorstep and honestly super convenient that’s why i use them so much so highly highly recommend it so lean ground beef lean steaks filet mignons we’ve got uh fish we’ve got sockeye salmon they’ve got all kinds of good stuff they’ve got bison now for members it’s great so check them out down below special link down below in the description please do check out butcherbox down below you won’t regret it so now you’ve refed in a proper way your muscles are satiated right and you never really had that net protein breakdown overall unless you end up not eating enough during your eating window so i always recommend yes make sure your calories are up make sure you’re eating enough during your eating window okay fasting isn’t all about a caloric deficit it’s about reallocation and meal timing and time restricted feeding but still getting the same calories in so one thing to consider also if you need a little bit extra push why would your body preferentially use muscle for fuel during a fast when it has plenty of fat to use fat yields nine calories per gram protein yields four show me any economic reason as far as your body’s concerned that it would want to use muscle versus fat when fat is just there to go and all the genetic pathways are there the gene expression the activation is there to utilize that fat okay it makes way more sense for it to use fat and then i want to coin some stuff from peter atiyah okay peter attila is highly respected regarded in the fasting community he’s a great md that knows a lot in this category and done some work with him okay so he talks about how during a fast your body’s utilizing fats which means you have more ketones being elevated well ketones are muscle sparing because they spare leucine okay so leucine is largely an activator of mtor it’s very anabolic helps muscles grow so if you’re in a fasted state peter suggests that yes globally from a large perspective mtor levels are turned down which means that in the global view your body is in much more of a catabolic state than a muscle building state but that doesn’t mean that it’s localized so what i mean by that is yes mtor is turned down but at the muscular level you actually have a muscle sparing effect because leucine is high so just because mtor’s down doesn’t mean that it’s down in the muscle and if you’re giving yourself a little bit of a stimulus to be able to create new muscle by lifting some weights during a fasted period you can actually activate mtor at the muscle level while keeping autophagy high at other levels it’s not just a master switch there are secondary switches as well so that means that we could have the potential during a fast to activate protein synthesis in such a way that when we break our fast we build very quality muscle i encourage you take a look at people that frequently fast and i just this is anecdotal and this is kind of just outcome based i suppose take a look at most of the people that practice intermittent fasting and also lift weights you’ll notice their muscle is denser generally speaking they’re usually very strong they usually have good muscle bellies they usually have very fibrous looking the point is higher quality muscle and they usually have less injuries to boot although that’s purely anecdotal and i do talk to a lot of people and think that i know what i’m talking about in that category but feel free to prove me wrong anyhow i highly recommend that you watch this video one or two times and really let this soak in i’m going to do a follow-up video where i talk specifically about the fasted forms of training that actually can help benefit this whole process to begin with don’t forget to check out butcherbox down below and also please don’t forget to like subscribe and turn on notifications see you tomorrow
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Questions that will be answered within this video:
– What happens to protein synthesis during a fast?
– What happens to recycled cells during fasting?
– How does the recycling of old cells during a fast affect our muscles?