@Bettywhitetest That makes sense. The regular behaviors are what shape us.
For me a 5-day fast would be a one-off (I have never done 5 days). I think of one-offs as shocks to the system to build / retain resilience and range (of bodily capability). If I lost some muscle once a year doing something crazy or just very hard, so what. I’ll get it back. But if I am fasting all the time, or taking rapamycin frequently, or eating very little (CR), what am I doing to shape my physiology? The last thing I want is to be a long-lived skeleton.
It’s the everyday, everyweek stuff that largely makes us what we are, I believe. My personal program is about physical and mental strength but a key is to squeeze in enough range building and immune system rejuvenation. For me, rapamycin and fasting induced autophagy are an add-on not a central feature.
My conclusion here is to not do resistance training for at least 48 hours post Rapa (with a 24 hour fast), which is only an extra 24 hours once every 2 weeks.
5 day fast were definitely a shock to my system! I did these type of fasts maybe twice a year for a decade from 55-65 years old. (I didn’t like them, but like rapamycin, I think there are profound benefits.
I no longer do any 5 day fasts as I approach 70 years old - primarily as there is too much risk of muscle loss. But I do keep my eating window to about 10 hours. All my workouts are in a fasted state just because it feels good - my blood sugar rises easily in response to exercise and the thought of food in my stomach while exercising is almost unthinkable. This is so different from my younger self when I sugared and caffeined myself up for workouts.
Awesome. I’m a big fan of finding what works. It doesn’t have to be the same for everybody or for a person’s whole life.
I did try the multi-day fasting thing for a while when I listened to Attia. I agree it has benefits. Some fasting is a good thing, especially for learning that food intake is not needed for body energy in the short run.
Empirically, I’ve been on the same 3-day strength workout split since starting Rapa. I dose 6mg on day 1, workout days 2, 4, 6. May gains, which have been substantial, from the body parts worked out on day 2 (highest Rapa concentration) are not meaningfully different from the other days. So I have 0 concerns about this issue based on my empirical n=1 data.
It’s a 3-day split. Ie I workout different muscle groups on each day. So if one body part lagged in gains it would be totally obvious.
A few more details for those who are interested. I try to space out the workouts as far from the rapa dose as possible given a weekly schedule and a 3-day split like this. Namely, I dose in the morning on day one, and my day 2 work out is in the evening. Whereas my day 6 work out is in the morning to try to get it farther away from the next dose on day one
One could be more aggressive, eg days 3,4,5, but I really like rest days in between and this spacing is working well enough.
Like Brenner, Kaberlien is critical of NAD boosters and resveratrol because of his obvious rivalry with David Sinclair. Both of them never mention David’s work even though he has done some excellent science. There is now clear evidence that boosting NAD levels in older people do produce benefits, but what is not clear is how broad the benefits are. One cannot ignore the several clinical studies using NMN, NR and at lease one NA study.
He had one piece of good scientific work. Now he is washed up and trying to use his fame to make money. How unethical, He doesn’t even make disclaimers that he profits from selling NR
N of 1 here but after years on a Keto diet, and an inability to gain muscle (plenty of gains in strength), once I started weekly Rapamycin it seems to have kick started my ability to gain muscle again.