The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
And I think we have enough data now that it's if you're training, if you're doing resistance training, you're not going to be losing muscle. Now, maybe you won't gain as much as if you were eating more protein, but um you could you could just eat more protein um within the window that you're eating and be fine, right?
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Of course, that may mean that resistance exercise is needed to stave off this effect.
now if i take somebody now it's important to point out that you are a i would say a well-trained person but not somebody who pushes the like your goal isn't to push the upper limit of hypertrophy would i be correct absolutely nor strength for that matter right right so and this is where some of the the misinterpretations come from what i say to people so i had this the other day um i'll say okay do i think that somebody could build strength maintain it doing that sort of thing absolutely a lot of that just comes down to boils down to being really consistent with your resistance training
what it takes to maintain muscle tissue is very minimal compared to what it takes to actually build it
Yeah, I mean, I think resistance training or supplementation with small amounts of protein during the fast can mitigate muscle loss.
But doing both can prevent the loss of lean mass for those interesting in experimenting with prolonged fasting for health/longevity.
Time-restricted eating produces fat loss independent of total calories.
A 72-hour fast measurably improves autophagy markers in healthy adults.
One-meal-a-day (OMAD) eating patterns increase all-cause mortality in long-running cohort data.
Eating the largest meal before 3pm improves 24-hour glucose vs. an evening-heavy schedule, calorie-matched.