Siim Land

Fasting has a variety of health and longevity benefits. Athletes think fasting will shut down protein synthesis and stall gains. Is this true? Other zealots may fast too often and for too long. What is optimal if you want both health benefits and gains in the gym? PLUS If you're already a big fan of Intermittent Fasting .. 10 Things You'll Wish You Knew About Intermittent Fasting Sooner. NOTE we weren't able to get into all 10 but you can see them on Siim's Youtube channel youtube.com/siimland and get his free book at siimland.com .

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SHR # 2381 :: Leveraging Metabolic Autophagy to Improve Muscle Gains & Longevity

Show Notes:

[6:15] Ancestral meal frequency pattern.

• Our ancestors started the day hunting for food.
• Siim is not an extremist.
• A completely vegan diet is unsustainable long term.
• Our last truly vegan ancestors went extinct due to several variables.
• Humans’ trajectory changed once they introduced animal protein into their diet.

[12:10] Autophagy’s role in muscle growth.

• It increases protein synthesis and could be leverage to fat adapt and promote a positive state of protein synthesis.
• Fends off catabolism.

[17:15] The body reacts more to change from scarcity as opposed to abundance.

• Fish oil and HGH dosing are prime examples.

[19:02] Siim’s one meal a day approach.

• His energy levels are more stable.

[21:30] Diurnal insulin patterns and meal timing.

• Most people are more insulin sensitive in the morning.

[24:50] It is not always necessary to destroy yourself in the gym when fasting.

[33:37] Is there a “too long” for fasting?

• Yes, and that is largely dependent on your goals.

[38:13] Mitophagy.

• It is essential for slowing aging.
• You should aim to eat the highest quality meat. I.e. grass fed is better than grain fed.
• This matters in context of the rest of the diet. I.e. how many inflammatory carbs are you eating with your grass fed meat?

[51:10] How fast can one become fat adapted?

• It depends on where you are currently sitting with your diet, training, fasting status, etc.
• Going lower carb causes faster fat adaptation.

[53:25] There is a certain point when fasting where one feels a certain euphoria.

[54:20] Ten things Siimi wishes he knew when he first started fasting.

• Autophagy and fasting is not always good.
• What type of plan is sustainable for you?
• Electrolytes are essential for preventing keto flu.
• Focus on progression in training.
• Keto salts and esters are not fat loss supplements.

[1:01:45] Rapamycin.

Show Transcript SHR # 2381 :: Leveraging Metabolic Autophagy to Improve Muscle Gains & Longevity