Is ‘lean’ really the best body composition for longevity?

Key Areas of Focus

1. Body Composition Tracking: Effective methods for assessing body fat and lean muscle mass, with emphasis on DEXA scans and the role of consistent bioelectrical impedance tracking.

2. Caloric Management Post-Training: Strategies for adjusting calorie intake following intense training cycles, including intermittent fasting and meal timing to support fat loss.

3. Protein Intake and Satiety: Recommendations on protein consumption to enhance satiety and muscle preservation, especially during fasting periods.

4. Fasting for Fat Reduction: The benefits and considerations of intermittent and extended fasting, specifically for fat loss and muscle retention.

5. Common Barriers to Health Goals: Discussion on the biggest obstacles people face in prioritizing health, including time management, motivation, and lifestyle priorities.

6. Exercise Recommendations: Clarification on exercise approaches for fat loss, with a focus on a balanced diet and strength training.

Key Discussion Points

• Body Composition Tracking: Lincoln emphasized DEXA scans as a reliable method for tracking both body fat and lean mass. For those unable to access DEXA, he recommended bioelectrical impedance scales for daily tracking, noting that while individual readings may vary due to hydration levels, consistent measurements over time can reveal useful trends. Additionally, Lincoln encouraged using progress photos to visually track changes in body composition.

• Adjusting Calories Post-Training: For individuals struggling to lower calorie intake after a high-calorie training period, Lincoln suggested intermittent fasting with an 8-hour eating window, focusing on a high-protein intake to extend satiety. He also advised against eating 3–4 hours before bed to enhance sleep quality, a critical factor in overall health and body composition.

• Protein for Satiety and Muscle Preservation: Lincoln recommended a protein intake target of 1 gram per pound of body weight to ensure muscle preservation and promote satiety. This was especially relevant for participants practicing fasting or caloric reduction, where protein can help maintain muscle mass while reducing body fat.

• Extended Fasting and Muscle Retention: For those interested in extended fasting (36–72 hours) to accelerate fat loss, Lincoln advised consuming additional protein before fasting and gradually reintroducing food afterward to prevent digestive strain. He dispelled myths about muscle loss during fasting, noting that short-term fasting does not significantly impact muscle tissue, especially with adequate protein intake.

• Common Barriers to Health: When asked about common obstacles, Lincoln highlighted that lack of time is a primary challenge, with many individuals prioritizing work, finances, or family responsibilities over their health. This often leads to regret, especially as these choices negatively impact long-term health.

• Fat Loss and Exercise: Addressing questions on targeting visceral vs. subcutaneous fat, Lincoln clarified that fat loss is primarily achieved through a caloric deficit, high protein intake, and strength training. He noted there is no specific exercise to target visceral fat directly, underscoring that consistent weight training and dietary management are effective for overall fat reduction.

Actionable Recommendations

• Use a DEXA scan if available for accurate insights into body fat and lean mass.

• For regular tracking, use a bioelectrical impedance scale at the same time each day and rely on trends over time rather than single measurements.

• Start with an 8-hour eating window and gradually adjust based on individual needs.

• Consume high-protein foods within the feeding window to enhance satiety and aid in calorie control.

• Aim for 1 gram of protein per pound of body weight, especially when reducing calories or fasting. This supports muscle retention and reduces hunger, making caloric management easier.

• For those interested in longer fasts (36–72 hours), increase protein intake prior to fasting and reintroduce food gradually to avoid digestive discomfort.

• Make time for health, even in a busy schedule, by setting clear priorities and recognizing the long-term value of a lean, fit body for longevity.

• Maintain a slight caloric deficit paired with strength training to reduce body fat while preserving muscle, rather than relying on specific exercises for fat targeting.

Related Reading

• Muscle Mass Index as a Predictor of Longevity in Older-Adults - National Library of Medicine

• Why Muscle Mass is a Marker of Longevity - Inside Tracker