Intermittent Fasting has become a popular trend in recent years, but the research on its effects, especially on women, has been slow to emerge. Our ancestors would have experienced periods of fasting during times of food scarcity, and it seemed to benefit their bodies. But, how does fasting affect our bodies today?
A new study has revealed that fasting can have a detrimental impact on building and maintaining muscle mass. Muscle mass is crucial for healthy aging, and anything that accelerates muscle loss would be disadvantageous. Fasting can negatively affect muscle mass by causing a drop in insulin levels, which promotes muscle breakdown, as well as limiting protein intake, which is essential for muscle building.
So, should you be fasting? A daily fast of 12-14 hours can actually help digestion by giving your body a break from this energy-intensive process. Constant eating requires continuous effort from your body throughout the day for digestion, leaving less energy available for other bodily processes. If you are metabolically unhealthy and need to lose weight, fasting can help lower glucose and insulin levels, positively impacting your health and body composition.
However, it is important to note that fasting for more than 14-16 hours daily may do more harm than good for individuals of normal body weight. If you are overweight, the benefits of fasting on insulin and glucose levels likely outweigh any potential drawbacks. Nonetheless, it is crucial to ensure that you consume enough protein during your eating window to support muscle growth.
If you haven’t already done so, we invite you to check out our YouTube channel where we have numerous videos discussing the significance of muscle mass in healthy aging.
To sum it up, while intermittent fasting has potential benefits for digestion and weight loss, it is crucial to consider its impact on muscle mass. For individuals with normal body weight, fasting for more than 14-16 hours daily may not be ideal. However, if you are overweight, the benefits of fasting on insulin and glucose levels could outweigh any potential drawbacks. Just remember to prioritize protein intake during your eating window. Mike Mutzel does a great job of explaining this study in more detail if you would like further explanation.