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With the natural release of growth hormone decreasing as we age, intermittent fasting is becoming increasingly crucial for muscle gain; there is now substantial research showing that intermittent fasting has a positive effect against muscle loss in the elderly, both in terms of maintaining muscle strength and muscle protein synthesis. One major benefit is to improve the metabolic environment, i.e. energy expenditure and nutrient availability. Some examples of recent research on intermittent fasting show that it not only helps promote muscle mass growth, but also decreases metabolic rate. In one series of studies, researchers conducted research on 18 men between 18-56 years old. Each subject completed a 2-week intervention of moderate-intensity intermittent fasting. Over the first week, they followed a ketogenic diet to help induce ketosis. "Each subject was weighed at the end of the first week, and had an individualized assessment of metabolic health, which included measuring blood lipids and other biomarkers of insulin resistance or diabetes. To measure their metabolic health, all men were tested over one full cycle (48 hours) of maximal exercise for 24 hours prior to the beginning of the study. During the first 12 hours of exercise, body weight was monitored. Blood and urine samples were collected over the same period. After a 24 hour washout, each subject returned for the next day's measurements… All subjects experienced normal-to-high levels of insulin resistance in each subject, which is consistent with the findings of our previous studies. After that point exercise reduced insulin resistance to normal range… During the 18 days of exercise, the mean fasting glucose and insulin levels were 4-fold lower in the low-ketogenic group than in the high-ketogenic group. A reduction in fasting insulin, a predictor of type II diabetes, was observed after the 1st eight days. This is similar to the results of a previous study," reads the study. Researchers concluded that "The results from the present study suggest that short periods of intermittent fasting may improve insulin sensitivity in an elderly population that also is prone to insulin resistance. It is possible that the increased energy expenditure, improved metabolic risk profile, and reduction of energy intake associated with low calorie intake induced by short periods of intermittent fasting could account for greater improvements in insulin sensitivity," the researchers wrote. What Is Intermittent Fasting and How Often Should One Do It? The best ways to do intermittent fasting are by reducing meal times, increasing your meal frequency at least once per day, or by using a high-protein diet as an intermittent meal replacement. If you want to do both of these, then you can use the following table: If you have Similar articles:
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