Contradiction versus Evolution

Dear {First_name|Friend}},

Compared to last year, I have made a significant pivot in terms of strategy for nutrition and exercise. Last year, personally my nutrition was keto-lite (low carb), time-restricted feeding (6-8 hour feeding window) - occasional one meal a day (OMAD), and quarterly extended 3-5 day fasts. My exercise was focused on cardio including basketball, mountain biking, and non-specific weight-training.

Fast forward to this year: Nutrition consists of increased protein intake, 10-hour feeding window, 3-4 meals a day, carb-cycling on top of keto-lite, and continued quarterly 3 days extended fasts usually after a vacation. Exercise is mainly functional strength training with an emphasis on large muscle groups to maintain testosterone levels and bone mineral density. This is coupled with specific cardio regimens to increase VO2 max and lactic acid.

So what changed?

• Continued evolution of knowledge

• Pivot in strategy

The field of longevity is based on limited animal studies and extrapolations on known medical conditions. That said, podcasts have provided insight into specific trends allowing convenient access to the latest research. The challenge now is keeping up with the fast-flowing information, while discerning the quality of the content.

Fasiting offers longevity benefits and can be used as a way to limit calorie intake, but this comes with unwanted lean mass loss. We lose 1% of lean mass a year beyond the age of 50. Lean mass is critical in optimal function later in life and never do we hear of the elderly complaining of having too much muscle.

Let’s compare my Dexa results from a year ago:

• April 2022: 19.2% body fat, 113 lbs. lean mass

• April 2023: 19.3% body fat, 120.1 lbs. lean mass

Body fat percentage is the least important figure for longevity, but listed here to show essentially no change in fat percentage, but with a net gain of 7 lbs. in lean mass. A secondary benefit from the increased lean mass was an increase in my resting metabolic rate (RMR) and increased testosterone levels.

Crucial in lean mass gain is protein intake and this is what ultimately changed my nutrition strategy away from time-restricted feeding or OMAD.

Protein intake nuances:

• Daily protein needs for lean mass gain are much higher than standard nutrition guidelines: Ideal needs 1-1.5g/total weight in pounds.

• Each meal needs >30g of protein to overcome a minimal threshold to build lean mass

• The protein >60g per meal is processed by the liver and not effectively used for building lean mass, but adds extra calories

• First and last meal of the day should be highest in protein, to make-up for the inherent fasting during sleep

Example:

Weight: 150 lbs

Total protein needs: 150g

With max 60g protein per meal: 150/60 - 2.5 meals (OMAD is impossible strategy to achieve protein needs)

In practice, 60g protein meals are challenging due to the volume and effort/time in consuming them. I’ve seen many of our clients, myself included, typically require 3-4 meals spaced throughout the day to achieve their daily requirements.

At BodyTimeMD, we implement tailored strategies based on our clients’ goals and continually advance our integrated plans based on the latest research. Let’s talk if you are interested in finding out more about your body.

 This newsletter is intended for informational purposes only and does not constitute giving medical advice or endorsing any treatment. The use or application of the content herein forms no doctor-patient relationship. The information in this newsletter should not substitute for professional medical evaluation, advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.

Thanks,

Mike