Be Bio Fit

mTOR - Longevity or muscle gain?

Do you wanna live longer or build and maintain muscle whole life? Coach Ondrej and here is my solution.

For ppl. who doesn’t know, what’s mTOR.

The main action of mTOR is protein synthesis regulator and important in many functions of the brain (synaptic plasticity, memory etc.)

Low mTOR cause muscle loss, which reduces longevity.

High mTOR activity can promote cancer, cuz stops autophagy from removing cancer calls.


Optimum level of mTOR is essential for build and maintain the muscle tissue.
When we get older, we will be losing muscle due sarcopenia, testosterone and growth hormone reduction and resistance to anabolic responses. So muscle building would be harder. But maintain the muscle mass is important for longevity. So too much mTOR or too little can be dangerous. We have to find sweet spot for optimum muscle mass and longevity.

How to lower mTOR?

lover insulin (keto)
caloric restriction
intermittent fasting
curcumin
anthocyanin (blueberries, strawberries, grapes)
carnosine

How to optimally simul mTOR?

enough weight exercises
optimum amount of protein (except post workout- don’t combine protein + simply carbs/sugar cuz it boosts mTOR too much - witch block cells recycling)

Bottom line: So what we should do? In my opinion we should be cycled: Low mTOR (IF, keto, curcumin) AND Optimal mTOR (exercise, more complex carbohydrates, eat more often) Basically ideal for muscle building phase and after the cutting phase.

Be Bio Fit We focus on actual nutrition mastering as well as the science behind the human body and mind. We offer consulting services in addition to personal training and nutrition coaching.