Welcome to your week. Here’s what you’ll find in today’s issue:

• ⌛️ Pt. II: Does intermittent fasting have a serious downside?

• 🤖 How to up your fitness & nutrition game with ChatGPT.

• 🥕 TikTok’s newest weird tanning trend, explained.

• 🌧️ How to use tech to protect yourself from natural disasters.

Let’s go.

THIS WEEK’S FEATURE

Pt. II: Does Intermittent Fasting Do More Harm Than Good? What You Need to Know.

Last week, we learned that intermittent fasting may not be all it’s cracked up to be – at least not for weight loss and longevity.

However, before you dismiss IF altogether, it’s undeniable some folks have succeeded in shedding unwanted fat through fasting, even if it's just rebranded calorie restriction at the end of the day. If it works, why not embrace it, right?

Well, recent studies show IF may come with a serious downside – but the results deserve some closer inspection. Taking all factors into account, IF seems more tailored to some individuals than others. So, let's delve into who might benefit, plus some IF alternatives.

Recent studies say IF causes muscle loss — but is it true?

Study results show that those who practice IF may lose muscle, which a big concern, particularly for those who are older or have low muscle mass. You may also remember from a previous article that more muscle mass is linked to longer lifespans, so muscle loss may actually cut years from your life.

Still, it’s worth taking a closer look at these results. In a 12-week study from 2020, the fasting group did lose more lean mass than the control, which doesn’t look great on the surface. But since diet wasn’t regulated, it was likely due to low protein and calorie intake in the fasting group.

Another 12-month study from 2021 revealed lower testosterone and muscle maintenance markers in the fasting group as compared to the control. But the fasting group inadvertently went into a calorie deficit, which could explain the low markers.

Okay one more. The results of an 8-week study, revealed no variance in lean body mass between the two groups. Notably, both the fasting and non-fasting groups consumed identical macros and calories, along with three weekly resistance training sessions.

In essence, these studies show that muscle loss happens when calories and protein are restricted – not necessarily as a result of IF.

So, should you try intermittent fasting?

It’s hard to say exactly but here are some general guidelines to consider. If you're carrying substantial body fat, intermittent fasting is likely worth it. Extra fat means more energy reserves, reducing muscle loss risk (although some might still occur) while fasting.

As you drop to a lower body fat, however, the risk of muscle loss often increases. So if you’re using fasting to cut the last few pounds, use these strategies to protect against muscle loss:

Another common question around intermittent fasting is whether or not it works the same for men as women. There is some evidence to show that women should fast differently, so I highly recommend checking out Fast Like a Girl by Dr. Mindy Pelz to learn more.

Alternatives to intermittent fasting (that aren’t just calorie restriction)

For autophagy:

While the latest research hints that shorter fasts like time-restricted eating don’t promote autophagy, it doesn’t mean you can’t boost it in other ways, like through exercise, keto diets and longer fasts, to name a few.

For weight loss:

How to lose fat without restricting calories? While no one can provide a definitive answer, some experts contend that calories aren't all equal. Opting for whole, unprocessed foods over ultra-processed options might hold the key to maintaining a healthy weight, which deep down, I think is something we all know is true.

So there you have it. Before you go crush your week, check out the rest of the email.

— JC

📈 Health Optimization Tip of the Week

Can’t afford your own dedicated health coach? No problem because now you can turn ChatGPT into your personalized meal planner and personal trainer.

Hey, it’s not perfect — but it’s a good start. Learn how to do it here:

Question: Lately, I’ve been finding tons of AI tools for health and wellness. Are you interesting in exploring how these tools can help you boost your fitness, nutrition and mental wellbeing? Reply and let me know. I may feature some in future issues.

📱 Trending on TikTok #wellnessTok

The trend: Carrot tans 🥕 

Can carrots make your bronze dreams come true? The answer is yes according to some TikTokers. They claim by eating a few carrots a day, you too can achieve a natural glow, thanks to the elevated beta-carotene pigment levels. While some users are happy with their new look, I can’t help but get jaundice vibes. Regardless, it’s a relatively safe trend unless you overdo it.

⏯️ Watch it here

Should you try to get your glow on with carrots?

❌ Nope, definitely not 🍊 Probably won’t hurt ✅  Yes

📆 This Week in Wellness

Every week, we scan the web for the good, the bad and the downright intriguing in the world of health and wellness.

😻 The good:

• +1 for exercise: A fresh study strengthens the proof that staying fit can significantly slash cancer risk. The research reveals that men who stay cardio-fit in their youth have a lower risk of nine types of cancer.

👎️ The bad:

• Surge in natural disasters: Alarming statistics reflect a disturbing trend of escalating hurricanes, heatwaves, and more. For those residing in high-risk zones, prepare with these essential tech-prep tips.

🧐 The interesting:

• Pig kidneys for humans? Two research teams reveal progress in clinical trials, propelling xenotransplantation (using non-human tissues for human transplants) into the future.

💭 Parting Thought

The universe keeps conspiring against me, I swear

@tashakimberly

This happens every time 🥺😂😂 #healthy #food #soulfood #diet cr: @kidkevbot 🔥

Before you go…

What do YOU want to see in a future issue?

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Until next time ✌️ 

Hi, I’m Jenna, founder of Shot of Wellness. Every week, I curate this newsletter with the goal of helping you optimize your health, focus and wellbeing.

Please Note: This is not medical advice. This content is to be used for informational or educational purposes only. I am not a doctor — I do not even play one on TV. Please consult with a medical professional before undertaking any new diet or exercise regime. Take care!