FMM-347 Work-Out Wednesday inspired by George Doumanian   the linked video is titled: building muscle while fasting for 15 days   here are my notes: there’s so much to learn about the human body people think about the body as a bank account, calories in calories out and you need to eat protein to build muscle but the human body is

FMM-340 Work-Out Wednesday inspired by Peter Attia   Title: Fasting, Autophagy, and mTOR Inhibition   The only two interventions that really seem to offer longevity benefits are rapamycin supplementation and some degree of fasting They both suppress mTOR (mechanistic target of rapamycin) and in turn increase autophagy Autophagy is the process by which cells eat themselves – the dysfunctional cells (like

FMM-326 Work-Out Wednesday inspired by Fledge Fitness   the linked video is titled: Cardio vs weight training for fat loss   Here are my notes from Edward V: both cardio and weight training both have benefits, but which is BETTER? there are 2 studies that Edward sites in his research in the first study, the cardio group lost more fat over

FMM-312 Work-Out Wednesday inspired by Dr. LeGrand   The linked video is title can exercise induce autophagy, here are my notes: fasting is the preferred method for inducing autophagy certain foods can help as well exercise can also make autophagy more effective intermittent fasting can trigger it most studies have been on lab mice, but the same techniques seem to work

FMM-305 Work-Out Wednesday inspired by Thomas DeLauer   The linked video is 4 most common muscle building mistakes, here are my notes: #1 mistake is avoiding cardio cardio does not break down muscle cardio makes your mitochondria more efficient Thomas sites an 8 week study that showed that cardio made your muscle 40% stronger #2 mistake is using Branch chain amino

FMM-291 Work-Out Wednesday inspired by Dr. Beth Westie   in the linked video Dr. Beth gives some tips on how to get fit faster, especially for women, here are my notes:   she does occasional 5 day challenges, this can help motivate us to fast together any movement is good, don’t get stressed about what exercise is better at burning fat Dr

FMM-284 Work-Out Wednesday inspired by High Intensity Health   in the linked video Mike Mutzel summarizes 4 new studies about working out fasted:   there is some conflicting information   the first study utilized a One hour energy session in a fasted state increases oxidation over the next 24 hours       its important to know that fat oxidation isn’t necessarily

FMM-263 Work-Out Wednesday inspired by Joe Rogan and Firas Zahabi in the linked video Firas talks about how to workout smarter, here are some notes: Firas says to not work out so hard that you’ll be sore if you can do a max of 10 pullups, do 5 that way you’re not sore and you can go do 5 more tomorrow at the end

FMM-249 Work-Out Wednesday inspired by Thomas DeLauer The Complete Guide to Bulking on Keto   We’ve talked about how important lifting is when you’re fasting.   Here are some notes: a 11 week study found that keto diet gained more muscle and lost more fat the keto participants carbed up on the last 2 weeks, and that seemed to make a

FMM-235 Work-Out Wednesday the 4th Lever

So you’ve heard me talk about the 3 levers.   the MATIC controls: that’s MA- Macros, TI- Timing, and C-Calories –   MATIC MATIC MATIC   so many of us focused on calories for freakin years—calories in, calories out,   eat less, move more for some of us it worked, but for many, it didn’t then