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Muscle-Building Workout and Diet


[Rhonda]: For me I would almost think that
you’d have the opposite effect that these yo-yo diets that people are claiming lower
your metabolism, I would think because you’re spending five days in more of a fasting state,
or a fasting-mimicking state, that you are becoming more metabolically flexible because
you’re switching to being able to oxidize fatty acids and then…so you’re being able
to kind of switch between carbohydrate, you know, using glucose as the main source of
energy and using fatty acids… [Valter]: Not only switch, but what we suspect
is happening…in mice we’ve shown that per month, if you take mice and you put it on
a fasting-mimicking diet, they of course have less calories during the five days, the four
days in the case of mice, but then their metabolism seems to be speed up to the point that per
month they eat the same calories. So they over-eat everything they under-ate
during the four days, right? [Rhonda]: Okay. [Valter]: So they eat exactly the same, but
they lose a lot of weight. So we suspect that what’s happening is that
fat-burning mode keeps them going. So they never quite…I mean, they probably
get back to a relatively normal metabolism, but not quite the same. So they keep burning fat a little bit, to
the point…I mean, we’re investigating this now at the molecular level, but that’s where
we suspect that… And of course people we saw the abdominal
fat loss and we saw the weight loss, and so we suspect that the same is happening. Another interesting thing which makes a lot
of sense, we didn’t think about it too much at the beginning, but the muscle is…So almost
every diet, including calorie restriction, you lose fat, water, and muscle. Right? And almost every diet is the same way. And in this case it’s really interesting because
you now temporarily lose muscle, and of course you lose abdominal fat because after a few
days this becomes your reservoir. I mean, all the…it doesn’t touch subcutaneous
fat for some reason, and only goes to the main depot, the visceral fat. So that’s great news. But the muscle is also decreased. But then, when you refeed, the muscle is rebuilt. I mean, we have evidence for regeneration
in mice, we don’t know yet in humans. But certainly the people go back to their
normal muscle mass. So now you have a specific effect on visceral
fat, no effect on subcutaneous fat, and no or very little effect on even absolute lean
body mass. In fact the relative lean body mass goes up. Right? [Rhonda]: Yeah, because in your study the
lean body mass… [Valter]: Relative goes up. Absolute, either in one arm wasn’t affected,
in one arm was just slightly decreased. So, good news because it’s probably one of
the very few methods to maintain normal lean body mass while losing fat. [Rhonda]: And that’s very important to a lot
of people. I mean, you don’t want to lose muscle mass. Muscle mass is also very important for longevity.

4 thoughts on “Preferential decreases of visceral fat & prioritization of muscle maintenance when prolonged fasting

  1. Watch the full episode:
    https://www.youtube.com/watch?v=evGFWRXEzz8

    FoundMyFitness episode page:
    https://www.foundmyfitness.com/episodes/valter-longo-2

    More clips from this guest:
    https://www.youtube.com/playlist?list=PLrGxo-5Uw8gKJdwrQkBR6gJhcwmC4Ca3x

  2. I like the part that you lose muscle when fasting but it grows back when not fasting. So what is happening is you are replacing old muscle cells with new ones.

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