Horizon Eat, Fast and Live Longer

"Michael Mosley has set himself a truly ambitious goal: he wants to live longer, stay younger and lose weight in the bargain. And he wants to make as few changes to his life as possible along the way. He discovers the powerful new science behind the ancient idea of fasting, and he thinks he's found a way of doing it that still allows him to enjoy his food. Michael tests out the science of fasting on himself - with life-changing results."

Eat, Fast and Live Longer - Horizon from Steve Hartman on Vimeo.

Increased p70s6k phosphorylation during intake of a protein–carbohydrate drink following resistance exercise in the fasted state

Deldicque L,De Bock K, Maris M, Ramaekers M,Nielens H, Francaux M, Hespel P (2009) Increased p70s6k phosphorylation during intake of a protein–carbohydrate drink following resistance exercise in the fasted state. European Journal of Applied Physiology
http://www.springerlink.com/content/w8712615714k8150/

Abstract
The present study aimed at comparing the responses of myogenic regulatory factors and signaling pathways involved in muscle protein synthesis after a resistance training session performed in either the fasted or fed state. According to a randomized crossover study design, six young male subjects participated in two experimental sessions separated by 3 weeks. In each session, they performed a standardized resistance training. After the sessions, they received during a 4-h recovery period 6 ml/kg b.w. h of a solution containing carbohydrates (50 g/l), protein hydrolysate (33 g/l), and leucine (16.6 g/l). On one occasion, the resistance exercise session was performed after the intake of a carbohydrate-rich breakfast (B), whereas in the other session they remained fasted (F). Needle biopsies from m. vastus lateralis were obtained before (Rest), and 1 h (+1h) and 4 h (+4h) after exercise. Myogenin, MRF4, and MyoD1 mRNA contents were determined by RT-PCR. Phosphorylation of PKB (protein kinase B), GSK3, p70s6k (p70 ribosomal S6 kinase), eIF2B, eEF2 (eukaryotic elongation factor 2), ERK1/2, and p38 was measured via western blotting. Compared with F, the pre-exercise phosphorylation states of PKB and p70s6k were higher in B, whereas those of eIF2B and eEF2 were lower. During recovery, the phosphorylation state of p70s6k was lower in B than in F (p = 0.02). There were no differences in basal mRNA contents between B and F. However, compared with F at +1h, MyoD1 and MRF4 mRNA contents were lower in B (p < 0.05). Our results indicate that prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session.

Lean Gains blog

The leangains blog (leangains.blogspot.com) combines ADF with the paleo diet and weightlifting. Not sure how much science backs up his claims, but his results are impressive.

ADF and Exercise

Here a bunch of good posts from bradpilon.com (author of the book titled "Eat Stop Eat") exercising and fasting (the bottom line is, exercising when fasting is fine and in some cases even better than after having eaten!)

fasting exercise and blood sugar
http://bradpilon.com/healthy-ramblings/fasting-exercise-and-blood-sugar/
Here are two quick “Did you knows?” concerning fasting, exercise and blood sugar.

Did you know that it takes 30 to 60 minutes of running at 75% of your V02 max (for conditioned runners) to get your blood insulin levels down to the same level found in people who have been fasting for 23 hours? (Dohm LG 1986)

Did you know that when scientists studied people who exercised after fasting for 23 hours, their blood sugar levels were actually found to be slightly higher then when the same people exercised after a small meal? (Coyle EF 1985; Dohm LG 1986)

What this means to you- running at 75% of your VO2 max for as long as 70 minutes in well trained runners who had been fasting for 23 hours did not cause hypolgycemia (low blood sugar) So if you like exercising while you are fasted, this research suggests you don’t have to worry about hypoglycemia (as long as your exercise intensity isn’t way above these levels).

And it takes between 30 and 60 minutes of running at a VO2 of 75% to get the same insulin lowering effect as simply sitting around the house after fasting for 18-24 hours.

Two things to think about the next time you are fasting.

other great entries can be found at the links below:

• fasting and exercise (http://bradpilon.com/healthy-ramblings/fasting-and-exercise/)
• fasting and atheltic performance (http://bradpilon.com/healthy-ramblings/fasting-and-athletic-performance/)

The paper being referred to is:

Dohm GL, Beeker RT, Israel RG, Tapscott EB (1986) Metabolic responses to exercise after fasting. Journal of Applied Physiology, Vol 61, Issue 4 1363-1368

Abstract
Fasting before exercise increases fat utilization and lowers the rate of muscle glycogen depletion. Since a 24-h fast also depletes liver glycogen, we were interested in blood glucose homeostasis during exercise after fasting. An experiment was conducted with human subjects to determine the effect of fasting on blood metabolite concentrations during exercise. Nine male subjects ran (70% maximum O2 consumption) two counterbalanced trials, once fed and once after a 23-h fast. Plasma glucose was elevated by exercise in the fasted trial but there was no difference between fed and fasted during exercise. Lactate was significantly higher (P less than 0.05) in fasted than fed throughout the exercise bout. Fat mobilization and utilization appeared to be greater in the fasted trial as evidenced by higher plasma concentrations of free fatty acids, glycerol, and beta-hydroxybutyrate as well as lower respiratory exchange ratio in the fasted trial during the first 30 min of exercise. These results demonstrate that in humans blood glucose concentration is maintained at normal levels during exercise after fasting despite the depletion of liver glycogen. Homeostasis is probably maintained as a result of increased gluconeogenesis and decreased utilization of glucose in the muscle as a result of lowered pyruvate dehydrogenase activity.