So here’s the plan. Train early and train fasted. Then have 75% to 80% of my food intake after my training over the course of a few hours. Taper intake into the evening focusing on getting the majority of my fat and some protein. Here’s my thinking.
In the book Dove’s Diplomats and Diabetes - A Darwinian Interpretation of Type 2 Diabetes and Related Disorders by Dr. Milind Watve (book here – SHR interview here), the good doctor explains what can be the only evolutionary scientific mechanism that influences nutrient timing and the ensuing partitioning to fat or muscle.
He illustrates that as hunter gathers our brains were influenced by the tasks of getting food in the first place. That influence programmed the body as to what it would use that nutrition for – creating fat or muscle mass. The act of going out into the dangerous unknown was possible because the brain hormones produced by extreme hunger overrode the brain hormones that trigger fear and caution. You may say “well yeah… of course this is logical” but logic has nothing to do with it. This is the result of millions of years of evolutionary pressures.
Those brain hormones also programmed how the body would utilize that nutrition. If we had to work very hard to find food – as in hunting down an animal for long hours and the arduous task of slaying the animal and carrying it back to our little community – the nutrition would contribute to the creation of lean mass to help super compensate for the next time we endeavored this type of hard work.
The component of risk is also identified in his works. Risk in failing, perhaps overcoming difficult obstacles or even the risk of falling prey to other predators out doing the same things we were in search of food.
We are hardwired to experience these events and the pressures they apply to our human biology precede our feasting. While his works reveal how the lack of these activities have shifted us to being more insulin resistant and obese – we need only walk to the kitchen to get more food, the takeaway is very important to those of us looking to make any kind of physical adaptation gains.
During a recent interview with Patrik Dahlin of Black Belt Nutrition discussing his most recent review paper on the best nutritional protocols for building muscle and burning fat (first hour of this SHR show), these discoveries by Dr. Watve became very evident to me. Dahlin too finds that consuming the majority of your nutrition around the workout and then tapering into the evening produces the best muscle gains without adding fat regardless of total calories! Getting your protein and fat in around the workout, minimizing the carbohydrate content and tapering to fat and some protein late in the evening produces the holy grail of nutrition – Build muscle while burning fat.
Leveraging what we’ve learned about evolutionary science this makes perfect sense.
So back to the plan. Rise early. Train early fasted. Make your training difficult as to push you into some uncomfortable zones to mimic the feelings of risk. Make your training intense. Consume high protein, moderate fat and low carbs after your training. Get 60% to 80% of your calories in after your training over the next hours. Taper intake into the evening making fat the main macronutrient and some protein. Stop eating 3 hours before going to bed to stimulate autophagy (you’ll want to listen to this interview to understand why – second hour of this SHR show). Wake early, Train fasted, on and on. The old “wash, rinse, repeat” mantra.
This will be my plan for the balance of 2017 in an effort to change my body and my health. I’d love to hear your opinions below in the comments section.