Fasting, Building Muscle, and Importance of Protein | Peter Attia, M.D.

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This video clip is from Ask Me Anything Episode #32, originally released on February 21, 2022.

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About:

The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 40 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

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I agree with Peter. From my experience, the primary benefits of both keto and fasting are blood sugar and insulin control. That can be done through strength training and cardio with the added benefits of being strong and fit. Keto and fasting are great for people who are in serious trouble, but I've never found them compatible with glycolytic exercise - at all. Any time I tried to do glycolytic exercise during my 5 years of strict keto and intermittent fasting, I burned a bunch of muscle to fuel that exercise. The so-called "keto adaptation" never really happened no matter how much I deluded myself. Heavy, low rep sets (singles at 85% for instance) and walking worked nicely with keto, but building and keeping muscle mass was way more difficult. Even the cognitive benefits I received from strict keto and intermittent fasting were realized off of keto once I discovered how to properly dose my exercise and replace cookies, cakes, and ice cream with nutrient dense fruit.

nancyj

Thank you for delineating a difference between someone who is lean and someone with a BMI over 35.

MrProphet

I am 58 years, around 12% body fat, I do "One" meal a day, i.e. not eating for 22 hours, however in my 2 hour eating window I eat around 3500 kCal per day of which about 190 gram protein. For 10 years already I do heavy resistance, five days a week (1, 5 hour per day) and I am not loosing muscle mass at all, I would say rather the opposite: still gaining muscle mass, although very gradually nowadays.

erikjanse

He’s right. Most people do struggle to get enough protein on Omad. I do 16-20 oz of ribeye 4-6 eggs & Greek yogurt & my carb sources vary. That’s over 200 grams of protein easy.

Alecks_Martyn

Wow! Finally. I have been searching for this exact clarification for a few years now as I deal with menopause. Thank you for covering this information. Very grateful.

brandywest

This is the very question I was asking myself today and I found this.

AaronOysterPT

Excellent message… it depends so much on the individual. Even as a young man, I was not always eating enough calories and especially protein. My diet was extremely “healthy” but my testosterone was low for so long that I developed osteoporosis in my 30’s (broke my leg falling in the kitchen), which was nothing compared to the anxiety and depression I was experiencing. But for many years no doctor even thought to check my hormones.

FreedomFox

It's about lean mass as a percentage of body weight. People always think about big bodybuilders when they think of muscle mass, it doesn't have to be anywhere near as extreme as that! Fast and lift heavy that's all you need to do!

richardmiddleton

Great info and I appreciate the nuance of the topic being discussed.

dave

ChatGPT says: "Studies suggest that the body can effectively utilize between 20 and 40 grams of protein per meal for muscle protein synthesis. However, the exact amount of protein that can be assimilated from one meal is difficult to determine as it varies depending on the individual's unique physiological characteristics and the specific type and quality of protein consumed.

It's worth noting that consuming protein throughout the day, rather than relying solely on one or two large protein-rich meals, is generally more effective in supporting muscle protein synthesis and overall health. Additionally, it's important to consider the overall dietary pattern, as a balanced diet that includes adequate amounts of carbohydrates, fats, and micronutrients is also important for overall health and muscle growth."

fuzzyboomboom

I just watched Limitless with Chris Hemsworth, and Peter did a 4 day fast with Chris. Explaining all the benefits. This National Geographic series was during 2022. Amazing that Dr Attia changed his mind so quickly.

kevinfinlay

I am 69 and eating a 700 gm T-Bone for breakfast for my OMAD while listening to your podcast...do best with 2 to 3 carnivore OMAD days followed by 1 or 2 low calorie, low protein, mostly carbs day(s) with an eating window of 4 to 6 hours on the carb days.I don't really plan it that way, just seems to happen spontaneously. I am a big advocate of moving MORE...not less...as you get older, as physical activity seems to be the best regulator of metabolic health AND appetite.

bobmciver

How much time do you need to wait after a 40g protein meal to eat protein again?

AndreanaSalvemini

After time-restricted eating for a few years, I converged to an omad diet, and very soon started experiencing the protein deficiency effects, despite having a (very) large buffet meal once a day.

ruexpatlive

Forced to water fast (only tap water, no salt, no vitamins) for 29 days straight… (the precise circumstances may be shocking abd are not here important). I was under 99 pounds in weight on day one, and then lost to 79 pounds when guven freedom to eat… at which point I wasn’t sure I wanted to resume eating. I waited 4 more days researching HOW best to resume eating without giving refeesding syndrome, but I did get a bearly fatal, very dramatic (looking) case of RFS (massive edema, skin weeping watery substances then bright red blood so I needed to wear a second set if clothes “to bleed into” and couldn’t wear shoes for two weeks or more). Both things nearly killed my… starvation (100% pure hardcore water fast, THEN re-feeding syndrome… despite trying to avoid it by starting slow(ly” and eating eggs, broth, green veggies). I gobbled up what I could about RFS… my health insurer offered me “no limit” and no personal payment for a “center of excellence” in treating re-feeding syndrome. I hoped to avoid hospital and read the presentations to med students given by one of the MDs in charge of one of those hospitals. Not verbalized yet ON HIS SLIDES SHOWN during the lecture was if treatment wuth slow in ti diction if food isn’t working, with discussion/agreenmsnt they’d FAST the patient a day or two and limit fluid intake to “four ounces” a day. Worked like a charm to help me recover, using that during a period I otherwise was trying to recover. I’m still recovering 10-11 months after the starvation (starvation started 11/16-18:, 2023, ended as imposed in me by 12/15/23). THE HARDEST THING TO REGAIN JAS BEEN MUSCLE. My weight is now up by over half what was lost, a good slow steady weight gain… HOWEVER, I’m still tremendously weak. This feeds my continued anger at those who dud that ti me….NB — During my) full hardcore water-only fast, I had a small cardiac event, anothing terrible I hope, modest kidney damage, MASSIVE LOSS OF MUSCLE abs accompanying weakness, Early on there was a “SPIKE UP 0WARD” in my metabolism despite my leanness (on a small frame)- I lost in weekly 9 pounds in week one, 11 in week two, then just a few in week three (still eating nothing bit later learning that often this weight status without calorie consumption occurs around day 20-25 (common experience among fasting people.., body holds onto water then). Weight loss picked up after day 25 again…. but gone was any spike in metabolic rate. Instead I think I went to a radically lower fed metabolic rate… I had, eg, hypothermia with a body temp of under 92F. I knew pleading for another blanket would not be a wish granted, but my temp was taken (surprised me). I pleaded to be guven to drink, either very warm or hot water (my request was denied). At any rate, I advise anyone seeking self-deletion tjis is a sure way if you do just continue it (which I contemplated, adding 4 days of continued fasting while deciding…. Whether to recommence eating). One isn’t remotely interested (or I wasn’t) in food after ketosis fully sets in fir a while.. afyer 7 to 9 days fir me with one moment on day 20-21 however pleading for a small oatmeal cookie…. thw moments of craving pass…, my fasting was made easy as I was trapped, no will power required, no opportunities to stop my fast or “cheat” on it (at all, ever, in ANY way). After I was freed the “hard part” was done… eating food seemed a very “distant” memory; I had no habits any longer other than drinking water… I was never limited in access to tepid or cold tap water. I had lost so veth much muscle. I had to force myself to eat again… ie decide I had something for which I might wish to continue to live… death for me would’ve then been a fairly easy few more weeks… all the hard part out if the way! I dud resume eating., my hair falling out and my muscles not regrowing have been the LONGEST sequellae of the “ordeal”.., I’m in middle after, had been a lean and seriously competitive athlete, keeping most of my fitness after I stopped competing… and keeping my lean physique. Once one loses the small anoint if fat one has as a lean, “small” framed person, tjat leaves obese muscle stores to raid for daily maintenance calories (protein also needed for “making blood cells, and hormones, said one of my longterm personal physicians, later). Unless seeking a clear sure path to “death with dignity” (starving is a human right in the EU, eg), I consider it extremely important to advise that small and LEAN individuals of middle age (or ANY age) NEVER WATER FAST (or dry fast) for more than a day or two (or three or five?). Anything longer is immediately dangerous (kidney damage, a small it avoidable cardiac event, etc in my own case)….AND WILL LEAVE A LEAN PERSON WEAK WITH MASSIVE LOSS OF MUSCLE… chiefly from the legs (and buttocks/glutes) where the largest store of muscle exists on most humans. The older you are pethsps the harder to get the body to restock its previous muscle mass. Apologies for any typos. My eyesight also seems modestly affected (modest yet happened quickly).

SilentRunningRedux