AMA 3: Fasting for Fat Loss, Optimal Protein Intake for Health and Muscle, Creatine With Coffee, and More

What It Covers

Max Lugavere answers listener questions on protein requirements, intermittent fasting effectiveness, creatine supplementation, soy safety for men, and essential supplements for seniors in this third Ask Me Anything episode.

Key Questions Answered

• •Protein targets: Aim for 1.6-2.2 grams per kilogram of lean body mass daily (0.7-1 gram per pound). Use target weight if overweight, not current weight. Higher protein helps preserve muscle during cuts; lower end works for bulking phases due to satiety effects.
• •Intermittent fasting reality: Time-restricted eating works primarily through calorie reduction, not metabolic magic. Restricting post-dinner eating eliminates mindless snacking on chips and ice cream. Use temporal guardrails strategically—skip breakfast if dinner is your social meal to save calories for later.
• •Creatine monohydrate superiority: Stick with creatine monohydrate at 3-5 grams daily rather than expensive HCL versions. Coffee does not negate creatine benefits. Muscle saturation takes 28 days at lower doses or requires a 20-25 gram loading phase. Timing of intake does not matter for effectiveness.
• •Soy safety confirmed: Organic soy products like edamame, natto, and tamari are safe for men despite phytoestrogen content. Research shows no feminizing effects at normal consumption levels. Natto provides nattokinase, vitamin K2, and spermidine for longevity. Legumes offer high leucine content among plant proteins.
• •Senior supplement priorities: Older adults need 30 grams protein per meal due to anabolic resistance versus 25 grams for younger people. Essential supplements include whey protein powder, vitamin D for bone health, vitamin B12 (especially on acid blockers), creatine for muscle preservation, and CoQ10 if taking statins.