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October 18, 2023
PSMF reduces fat even more—down to a bare minimum of 20 to 30 grams daily—to ensure that your hormones remain happy and to facilitate the absorption of the fat-soluble vitamins A, D, E, and K.
When doing a fat fast, all of the fat you eat will go into storage in your fat cells.
your body can’t make muscle from dietary fat alone.
Only amino acids in the diet plus strength training build muscle. Also, there are cells that can only run on glucose, such as red blood cells and brain neurons. If you are not eating any carbs or protein, your
body can only make glucose by turning your own protein (muscle) into glucose. This and all of the daily protein needs (amino acids) to build and repair skin and other tissues require that the body...
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This results in a loss...
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The loss of lean mass lowers your basal metabolic rate (BMR) because you have less muscle using energy all day long. With a lower BMR, you will have ...
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Maintaining lean mass as you age is critical.
you can—and will—gain weight if you eat enough low-insulin foods, even pure fat.
Studies have shown that varying the amount of dietary fat from 93 grams to 168 grams a day resulted in no change in the amount of fat in the stool, which in this study was always less than 10 grams a day.5 It was constant and, on average, about 8 grams a day. Where does the rest go? It gets absorbed into the body, of course. And once in the bloodstream, it can go only two places: to the cells to be burned as fuel or to adipose tissue (fat storage). And studies have shown that most of the fat goes to fat storage before being used as fuel.6 Eating fat will quickly shut down lipolysis, the
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The primary controller of the storing of fat is insulin. So, despite what proponents of fat fasting say, fat does raise insulin levels—not as much as protein or carbs do, but it does. And for most people, this rise in insulin is enough to get the fat stored in their adipose tissues (fat cells).
Insulin does two things. It helps store fuels (fat and glucose) in the tissues—either muscle (glycogen) or adipocytes (fat cells).
The other factor is a lesser-known process involving acylation-stimulating protein (ASP), a hormone involved in the storing of fat. This process helps put fat into storage when insulin levels aren’t very
high.
kids can grow new fat cells. But after a certain age, no new fat cells grow; you just fill or empty the ones you have.
If you don’t have many fat cells, the phenomenon described above will occur quickly, which means you have a very low personal fat threshold. If you have many fat cells, you can get much more overweight before it happens, which means you have a high personal fat threshold. This is why it is possible for a person to weigh 110 pounds and have type 2 diabetes. That person has a very low personal fat threshold. There are also people who weigh 350 pounds and do not show signs of insulin resistance because they have a very high personal fat threshold.
Fat is constantly going in and out of the fat cells; this is called fat flux. The fat going into the cells is dietary fat or leftover fat in the blood that the body didn’t use; the fat coming out is free fatty acids that the body can use for fuel. If more fat is coming out than going in, you are in a negative fat flux.
That’s what you want when you’re trying to lose weight.
You want the calories you take in to be as nutrient-dense and satisfying as possible.
By dialing down the dietary fat, you let your body use its own stored fat for fuel.
You need about 0.8 times your lean mass in protein grams per day to maintain muscle and lean mass.
if she is over 50, she will need even more protein due to a leucine shift. The minimum amount of the amino acid leucine required to trigger muscle protein synthesis increases as a person gets older.
people who are over 50 and 60 years old need 0.9 and 1.0 times lean mass, respectively, just to maintain the lean mass,
I need 77 G protein per day
131 x .66 x .9 = 77
Even if you manage to eat 8 or 9 eggs in a day—and that’s a lot of eggs for one day—you are getting only about 50 grams of protein. Failure to meet your daily protein goal will result in muscle loss over time.
Studies have shown that people lose more than a pound of lean mass in the first day or two of fasting and about a quarter of a pound per day after that.
Fasting also induces apoptosis, whereby the body kills and removes damaged or bad cells that cannot be recycled.
Guess what stimulates autophagy as much as—if not more than—fasting? Exercise and strength training! And unlike fasting, exercise and strength training help you build muscle instead of causing you to lose it.
2015 study found that subjects receiving continuous
glucose infusions during a 60-minute exercise session had greater autophagy signaling than those doing a 36-hour fast.
we would rather eat a filet mignon for a lean protein boost and lift weights to enhance our cellular health than eat nothing for one or more days and lose muscle.
The participants who fasted lost over twice as much muscle mass (lean or fat-free mass) and less than half as much body fat (fat mass). They also lost less weight overall.
We store toxins in our fat cells, and when we lose body fat, those toxins are released into the bloodstream. One of the primary ways the toxins get detoxed is through the stool. So what happens to all of these toxins when you aren’t eating anything for multiple days and thus aren’t going number two? They are reabsorbed into your body.
When done under medical supervision, extended fasting may be a helpful tool for someone with cancer or a serious illness who wants to accelerate the purging of unhealthy cells. However, if weight loss is your goal, extended fasting will only make you weaker with less muscle mass.
I now work and write early in the morning in a fasted state for about three hours, and my mind has never been clearer.
restrict your daily eating to a shorter-than-typical window of time—perhaps six to eight hours.
We recommend intermittent fasting to most people looking to lose weight.
The idea behind PSMF is to reduce carbs and fat as much as possible while still hitting or even exceeding your protein goal to help with satiety. This method mimics an extended fast by forcing your body to use stored fat for fuel, thereby breaking stalls or accelerating weight loss.
The PSMF method also provides you with enough fat—about 30 grams a day—to keep your hormones happy and to help your body absorb the fat-soluble vitamins A, D, E, and K.
We recommend that our clients do one to three days of PSMF in a week and then use regular fat-loss macros on the other days
It is also a good idea to do
an overfeeding day during these weeks in order to shake ...
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Protein takes a lot of energy to digest and process, which means that 25 percent of its calories effectively don’t count.
The number one priority is alcohol because the body cannot store it.
if you eat a meal while drinking alcohol, most of the food will be stored while your body deals with the booze.
we recommend excluding it on PSMF days.
Hitting your protein goal (or maybe a bit more for PSMF days) will ensure that you have enough to maintain your lean mass.
dietary fat will prevent your own body fat from being used as fuel.
the vast majority of the fat you eat ends up in storage. This is not what you want if fat loss is your goal.
Therefore, by focusing on protein and eliminating or limiting other fuels (alcohol, exogenous ketones, carbs, and fat) on PSMF, you force your body to use more of its stored fat as fuel. This makes PSMF a powerful and effective method for fat loss.
takes the average person six hours of fasting (eating nothing) to metabolize the fat in one cup of bulletproof coffee
