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In today's episode, Dr. Scott Watier and Tommy Welling tackle the pervasive fear around muscle loss during fasting by examining recent research and clarifying why concerns about extended fasts are largely unfounded for people with significant fat to lose, addressing the context behind why lean individuals like Dr. Peter Attia and Thomas DeLauer have adjusted their fasting approaches differently. They break down groundbreaking 2025 research from Nature showing that maximal leg muscle strength was completely preserved during seven-day fasts despite measured lean body mass loss, explaining how DEXA scans measure water, glycogen, and other non-muscle components rather than actual contractile muscle tissue that takes months and years to build. The hosts reveal how fasting actually protects muscle through elevated growth hormone (your body's "muscle guardian") and how ketones directly decrease leucine oxidation while promoting protein synthesis even at low ketone concentrations between 0.5-1.5. They emphasize that 75% of the population with substantial fat stores has a completely different fasting application than ultra-lean athletes, and that combining consistent fasting with protein prioritization and resistance training 2-3 times weekly creates optimal body composition changes while accelerating fat loss. This episode delivers a confidence-boosting perspective for anyone who's been hesitant to embrace fasting due to muscle loss fears, reframing extended fasts as a powerful tool for those with weight to lose while providing clear guidelines on when and how to transition fasting strategies as you approach your maintenance weight.
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Article Links:
https://www.sciencedirect.com/science/article/pii/S1550413109003106
https://www.sciencedirect.com/science/article/abs/pii/S0899900723001594
https://www.nature.com/articles/s41467-024-55418-0
https://diabetesjournals.org/diabetes/article/50/1/96/10905/The-Protein-Retaining-Effects-of-Growth-Hormone
https://www.levels.com/blog/are-long-term-fasts-or-water-fasts-good-for-you