Diet rotation and autophagy

[ejfete71@gmail.com]

Hi all

So I am trying some experience with diet rotation and I was curious to see what the rest of the group does

I know Dr. Seeds is a big fan of diet rotation as well and he recommend sticking on programs for 2 to 3 months- physical training and exercise this makes sense but what about diet rotation?  Should this be done monthly or every quarter too?

If one is focusing on autophagy has anybody tried protein cycling?  There are some studies and anecdotal reports of protein fasting once or even three times a week combined with intermittent fasting for autophagy.  Obviously a straight water fast for 3 to 5 days is best for autophagy but would this be the next best thing is the question especially when doing an anabolic phase.

I am trying to do a “building” phase for 3 months and then will break with a 5 day FMD or try a longer fast but wanted to work in shorter fasts or other autophagy protocols while focusing on anabolism.  So I am working on combining in the best way possible.

Thought this would be fun to discuss and generate some ideas!

Eric

[Leonard Pastrana]

I think we are in the same boat. I had fat loss goals in 2020 and now want to focus more on lean muscle gain. I experimented with some things towards the end of the year and found that changing my carb intake didn’t work well for me. I didn’t want to put on muscle at the expense of increasing body fat as well.

So I found that it wasn’t so much the macros but the nutrition and exercise timing that needed to change. Like you, I still wanted to focus on autophagy. So I find ways to get the best of both worlds. I still intermittent fast most days a week- the only things that changes are how long the fast is and how soon the nutrition goes in after training. Get my exercise in a fasted state and then go as long as I can before the first low carb meal-these are my fat loss autophagy focused days(3-week). When I have heavy work out days-HIIT plus weight training(3-week), I am getting my carbs + protein + ketone ester within an hour. I try to get my exercise in a little later on those days to train still fasted. On those anabolic-focused days, I still fast around 14-16 hours, whereas I am trying to push 18-20 hours during the longer fasting day. I do try a protein fast for a day every couple of weeks. My body just feels like it needs it every once in a while. This might be because I am obsessed with eating bone-in rib eyes all the time.

Once a month, I try and do a water-only fast. I only last 24-36 hours. I am looking to get that up to 72 hours. I used to use FMD before and after cycles of peptides, but I am starting to replace that with water-only fast. It’s quicker and more effective, in my opinion. I still begin patients off with FMD. If they can get through a 5-day FMD, it makes intermittent fasting easier for them. Eventually, once it becomes easier, I encourage them to move to the next level of water only fasts periodically. It gets easier and easier. Unless you go off the deep end like most of us will during the holidays. Pretty sure we will sell a lot of prolon boxes in January, including one for myself.

[Leonard Pastrana]

I think we are in the same boat. I had fat loss goals in 2020 and now want to focus more on lean muscle gain. I experimented with some things towards the end of the year and found that changing my carb intake didn’t work well for me. I didn’t want to put on muscle at the expense of increasing body fat as well.

So I found that it wasn’t so much the macros but the nutrition and exercise timing that needed to change. Like you, I still wanted to focus on autophagy. So I find ways to get the best of both worlds. I still intermittent fast most days a week- the only things that changes are how long the fast is and how soon the nutrition goes in after training. Get my exercise in a fasted state and then go as long as I can before the first low carb meal-these are my fat loss autophagy focused days(3-week). When I have heavy work out days-HIIT plus weight training(3-week), I am getting my carbs + protein + ketone ester within an hour. I try to get my exercise in a little later on those days to train still fasted. On those anabolic-focused days, I still fast around 14-16 hours, whereas I am trying to push 18-20 hours during the longer fasting day. I do try a protein fast for a day every couple of weeks. My body just feels like it needs it every once in a while. This might be because I am obsessed with eating bone-in rib eyes all the time.

Once a month, I try and do a water-only fast. I only last 24-36 hours. I am looking to get that up to 72 hours. I used to use FMD before and after cycles of peptides, but I am starting to replace that with water-only fast. It’s quicker and more effective, in my opinion. I still begin patients off with FMD. If they can get through a 5-day FMD, it makes intermittent fasting easier for them. Eventually, once it becomes easier, I encourage them to move to the next level of water only fasts periodically. It gets easier and easier. Unless you go off the deep end like most of us will during the holidays. Pretty sure we will sell a lot of prolon boxes in January, including one for myself.

[ejfete71@gmail.com]

Hey Leonard

Awesome!  I like my steak too;)  We definitely think alike.  I was thinking of switching to the same thing:  fasted training (although I often do aminos, creatine, beta alanine etc. prior) and doing a 14-16 hour fast the night before for cardio days and more food and ketones post workout on lifting days.  I just find it’s hard to get enough calories in when I fast as I can’t eat big meals (bloated) – I do better with the old school 4-5 smaller meals a day.

Let’s keep in touch on this!

Eric

[Kristelle Reyes]

Hi @ejfete71gmail-com here’s a video reply from Dr. Seeds’ SSRP Office Hours

Timestamp: 33:55

[Kristelle Reyes]

Claim your CME here: https://earnc.me/RDPw0C

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