A major pitfall of intermittent fasting is the loss of lean muscle tissue. To counteract this, it must be combined with dedicated resistance training. This combination allows for the metabolic benefits of fasting while signaling the body to retain and even build muscle, which can be tracked through strength gains.
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When training for a mental sport like chess, the foundational step is stabilizing energy by managing glucose metabolism, perhaps via intermittent fasting. Many athletes jump to "smart drugs" and stimulants, but this is ineffective if the underlying energy system is volatile and prone to crashes.
As we age, the timing of calorie consumption becomes more critical than the quantity. One calorie consumed after 6 PM can have the metabolic impact of ten calories consumed before noon due to its effect on insulin production during sleep. This highlights the importance of front-loading caloric intake.
Adding Medium-Chain Triglyceride (MCT) oil to exogenous ketone supplements (like BHB salts or esters) leads to a higher and more prolonged elevation of blood ketone levels than taking either substance alone. The MCT oil slows the absorption of the supplemental ketones, extending their effect.
Dr. Fred Hatfield, a famous powerlifter, reportedly achieved years of remission from metastatic prostate cancer by implementing a 'sardine fast.' This protocol involved consuming only one can of sardines per day for one week each month, similar to a fasting-mimicking diet.
Even if you're not hungry in the morning, eating a substantial breakfast with protein and carbohydrates sets your metabolic tone for the day. This practice stabilizes blood sugar, preventing the crashes that lead to mid-day and evening cravings.
While short-term keto adaptation (first month) may show no power gains, long-term adaptation (6-18 months) trains muscles to efficiently use fat as fuel. This results in significant power increases, with studies on soldiers showing up to a 50% improvement over their non-keto counterparts.
Focusing on building muscle is crucial for long-term health, particularly for women entering perimenopause. Muscle helps regulate blood sugar, reduces inflammation, and protects against osteoporosis, dementia, and heart disease, making it a vital health indicator.
Contrary to viewing workouts as a time sink, a 20-30 minute high-intensity session can be a 'freebie.' It generates more productive energy and focus than the time it consumes, effectively returning the invested time through enhanced efficiency, better sleep, and improved mood throughout the day.
Instead of chasing weight loss, focus on foundational health markers like inflammation, blood sugar balance, stress levels, and nutrient deficiencies. When these systems are optimized, sustainable weight loss and body recomposition often occur as a natural side effect.
Research on "The Biggest Loser" contestants revealed that metabolic slowdown is a response to significant calorie restriction and exercise. Counterintuitively, those with the largest metabolic slowdown were the most successful at losing weight and keeping it off.
