The reality is that mTOR (mechanistic target of rapamycin) isn’t something to fear—it’s something to manage. mTOR is a growth pathway that we need for muscle building, but just like cortisol and insulin, it needs to cycle up and down at the right times. If it stays too high, it could increase certain risks. If it stays too low, it leads to frailty, muscle loss, and metabolic decline.
That’s why I recommend pulsing protein intake throughout the day. Here’s the strategy:
✅ Eat protein 3x a day to trigger muscle protein synthesis and maintain strength.
✅ No snacking between meals to allow mTOR to downregulate naturally.
✅ Fast overnight to give your body time to break down and rebuild properly.
This up-and-down cycling is how your body was designed to function. Trying to suppress these natural processes entirely is a recipe for weakness and decline. Instead, focus on strategic protein intake that supports your metabolism, muscle, and longevity.
Where do you stand on this? Are you getting enough protein every day?
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