Matt's Mix Tape, Vol. 140

Apr 22, 2022

Hi, I’m Matt Tillotson, and this is Matt’s Mix Tape: ideas on writing and exercise to remix and recharge middle life.

This week’s Mix:

A deep dive on deloading
Intermittent fasting—not so fast?
The ultimate aging mindset
This week’s Florida photo

A deep dive on deloading

Lifting less may help you lift more.

It’s a deloading week for me. I reduce strength training reps, weight lifted, and tap the brakes on my bike sprints.

Matt Tillotson @matttillotson

At age 48 deloading helps me: • Reset form and cadence • Get excited about the gym again • Rest recurring areas of soreness: neck, right shoulder, and hips • Remember fitness is a lifelong race, not a series of frenzied sprints All while sustaining consistency and momentum.

I wrote a deep dive on deloading:

Who should do it
How to do it
My exact deloading plan, workout by workout, for the week
The benefits of deloading

It’s day five and I’m physically recharged. Deloading works.

Read all about deloading here.

(Thanks Nate, Scott, and Flo for your edits on the deloading essay.)

Intermittent fasting—not so fast?

What is intermittent fasting (IF)? Some examples:

Time-restricted eating (TRE) in limited windows each day, usually between 6 and 10 hours.
Periodic longer fasts, like 1-3 days.
Eating just one meal a day (OMAD).

Many swear by IF’s ability to shed pounds, keep them off, and boost other health conditions.

But a comprehensive new study claims IF has no real health benefits.

Here’s the first problem with the study:

a rigorous one-year study in which people followed a low-calorie diet between the hours of 8 a.m. and 4 p.m. or consumed the same number of calories anytime during the day has failed to find an effect.

Time-restricted eating makes it harder to consume as many calories. Remove that advantage and its unsurprising the IF group lost only slightly more weight.

This was more surprising:

The scientists also found no differences in such risk factors as blood glucose levels, sensitivity to insulin, blood lipids or blood pressure.

I’ve practiced intermittent fasting—mostly by skipping breakfast—for a couple of years now. My first meal is around noon. We tend to eat dinner late, so if I’m done around 9PM or so, I’m good until noon the next day.

I’m not ultra-strict. If I’m going to be gone for the day, I’ll eat eggs in the morning. Sometimes I snack at 10 PM. Consistency over perfection.

And even if the study is correct, there are still IF benefits:

Matt Tillotson @matttillotson

@BiggestComeback There are mental and spiritual benefits to IF ignored in the article. I used to “need” food as soon as my feet hit the floor in the morning. Waiting until midday builds mental strength. And whether or not there are benefits to fasted workouts, I much prefer it now.

One study, of course, doesn’t equal the final word. I’d like to see more focus on the potential benefits to blood glucose, our digestive systems, and mental health.

I’m a believer. Intermittent fasting will stay in my routine.