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Intermittent Thoughts On Intermittent Fasting - AMPK III/III: Natural Rythmicity for Maximum Fat & Minimal Muscle Loss

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Image 1: The quest for fat loss, muscle size, health and longevity reminds me of the famous egg-laying wool-milk-sow. (img austria-lexicon ) At the end of last weeks installment , I provided you with an extensive, yet obviously "incomplete" list of AMPK-"promoters", among which the  organosulfur compound alpha lipoic acid (ALA) turned out to be of chief interest in the subsequent enjoyable and inspiring "intellectual intercourse" I had with Banga, Dr. J, Bomb Jack and of course Lerner in the comments section of the post. Now, the fundamental question that arose from this discussion was how supplementation with ALA (or agents with similar effects on 5' adenosine monophosphate-activated protein kinase expression) could be used as a tool to promote fat , not weight loss while preserving or even building lean muscle mass and optimizing health and longevity - basically it's the quest for the egg-laying wool-milk-sow, an imaginary animal and a c...
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Intermittent Thoughts on Intermittent Fasting - The Switch: Introducing the AMPK vs. mTOR Metabolic Seesaw

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Figure 1: The mTOR - AMPK "cycle" can become a vicious one, as soon as its natural balance becomes disturbed by external, mostly nutritional and/or exercise related factors. Intermittent fasting could help you restore the balance. Before we prematurely(?) break the fast and get to the nitty gritty of the feeding window, I want to briefly recapitulate the results of the last installment , which - as it will turn out - are of particular importance in view of today's discussion, as well. It were the thoughts on the health and possibly life-extending effects of intermittent fasting in the last installment of this series that brought up the involvement of 5'-adenosine monophospate (AMP)-activated protein kinase (AMPK) in both the weight, or we should say, fat loss and possible life-extending and anti-cancer effects of (intermittent) fasting . Now, before we even delve into a more detailed discussion of its relation to its "...
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Intermittent Thoughts On Intermittent Fasting - Exercise (2/3): Opening the "Anabolic Barn Door" With the Key of Exercise and Nutrition Science!

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Image 1: The "anabolic window" turns out to be more of a barn door, which is unlocked by the key of exercise and nutrition science ( Random House Books ) Looking back, the main take-aways from the last installment were the dependence of exercise performance on adequate and not so much constant energy supply , as discussed in the context of the Ramadan fasting soccer players, the increased AMPK response to fasted training on a hypercaloric diet, which would suggest that things like "fasted cardio" in the morning could well have it's place in an intermittent fasting regimen even when you are bulking (in order to ward off fat gains), and, last but not least, the differential AMPK- and p70S6K protein synthetic response of cyclists and powerlifters to unaccustomed training stimuli . Accordingly, a versatile training routine that is timed in a way that allows you to train fasted or semi-fasted training, i.e. having your first easily digestible high protein mea...
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The Anabolic Effects of HIIT: 3x30s High Intensity Intervals Increase mTOR & Ramp Up Marker of Protein Synthesis by +43% in Men and +222% in Women - Even in a Fasted State!

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Image 1: While the study at hand clearly shows that HIIT, even done on an empty stomach, is anabolic, not catabolic, it appears as if women respond better to sprint exercises than men. And this assumption is not based on gene-assays but dates back to the results of a 1999 study by Esbjörnsson which showed a more pronounced CSA increase in the leg muscles of female subjects. Not all too long ago, the general accepted consensus was that anyone whose main interest is in building muscle must abstain from any strenuous cardiovascular exercise... running on a treadmill? God-forbid! You could lose muscle. Over the last two years or so, this paradigm has began to totter, though. And now, at the beginning of 2012 I would estimate that the number of (recognized) trainers and trainees who recommend doing high intensity interval training (HIIT), if not for general conditioning, then at least as a means to shed fat, initially surpasses the number of the conventionalists who maintain that ...
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Exaggerated mTOR Response in Patients With Metabolic Syndrome. Does it Blunt AMPK-Mediated Improved Insulin Action after Exercise Training?

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You've heard about it in several blogposts within the last week: mTOR, the short form of "mammalian target of rapamycin" and main regulator of muscle protein synthesis. Hitherto, mTOR has always been one of the good guys - getting enough protein, leucine in particular to increase your mTOR-response is the latest advice for building muscle, which is perpetuated all over the Internet. But what if I told you that a research group from the Quillen College of Medicine at the East Tennessee State University in Johnson City just published a paper ( Layne. 2011 ) that shows that exactly this mTOR-response which is paradoxically exaggerated in patients with metabolic syndrome blunts the AMPK-mediated benefits exercise is supposed to have on insulin sensitivity. Figure 1: mTOR signaling cascade ( Wikipedia . Author: Charles Betz) The scientists had 10 subjects with the metabolic syndrome (MS) and 9 sedentary controls participate in an 8 week resistance exercise program wit...
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