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Fasting and Muscle: How Long Term 1-2 Day Fasts BURN FAT but KEEP MUSCLE?

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Fasting and Muscle: How Long Term 1-2 Day Fasts BURN FAT but KEEP MUSCLE?

Fasting for prolonged periods can be a scary fast FAT LOSS tool, but what about if you’re concerned about MUSCLE LOSS? In this video the science will tell us if intermittent long term fasting can work for you also!

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In recent years the popularity of intermittent fasting for fat loss has led people to push the limits to longer term, extended fasts. This raises concerns about maintaining muscle mass, we all know that dietary protein is important to build muscle, but what about maintaining it? Over a 1 day or 2 day fast, what will happen to your muscles which were so painstaking to build.

Well thanks to the some incredible biological and hormonal processes involving Growth Hormone and IGF-1, the impact may not be as bad as you might think. In this video we dive in, to see exactly what is going on here. Uncovering some of the science behind what is happening, why its happening, and how we can use it to our best advantage, to build the best body!

First let’s be clear, all weight loss diets can be boiled down to one simple concept. You are reducing your calorie intake, thereby eating less calories than you burn, this forces your body to tap into fat to make up the difference. Converting this fat into energy reduces your fat mass while making up the additional energy you need.

In order to evaluate fasting as a way to lose fat for people interested in still preserving muscle, we need something to compare it against.

Since the goal here is fat loss with a consideration for maintaining muscle, it only makes sense to compare fasting against another similarly effective method of weight loss...

A typical cutting diet; which has participants eating less calories than they consume daily , meaning they schedule their macros so their deficit shows up at the end of each day.

The story of growth hormone release starts with the interactions of two other hormones. This is detailed in a fantastic study from 1992 published in the journal of clinical endocrinology and metabolism.

The first of these hormones is responsible for triggering the release of growth hormone, and is aptly named growth hormone releasing hormone.

the other is called Somatostatin or also sometimes called growth hormone-inhibiting hormone

Throughout the day and night, there are periodic releases of GHRH which should trigger the pituitary gland to release little blips of Growth Hormone. However sometimes this doesn’t work, while sometimes a secretion of GHRH triggers a burst of GH release, if GHIH is being secreted at the same time it cancels out the effects of the GHRH and GH isn’t released.

The result is small blips of growth hormone being released throughout the day into the bloodstream. What makes it even more difficult to study is is once released, growth hormone doesn’t stick around very long, the half life is quite short, in this study the average half life of GH in the blood was just 18 minutes.

During fasting mean levels of GH in the blood increased by 3 fold.

After a closer look they found the pituitary gland had kicked into overdrive, not only did the number of blips of GH release double, the average size of each blip increased as well.

as far as why it’s happening, science isn’t entirely sure, but the mechanism is hypothesized to be a result of an increase in that growth hormone release stimulating hormone, and a simultaneous decrease in the Somostatin which suppresses release as we talked about.

As far as benefits go,

It actually turns out, evidence for growth hormone itself impacting muscle growth and maintenance is mixed. The 1988 study I referenced suggested that GH may indirectly protect muscles by helping the body mobilize fat for fuel, and also support the liver in generating small amounts of necessary glucose.

While some studies have found GH increased muscle protein synthesis, others found no real effect on it…

So what is happening?

Well remember how I mentioned that GH doesn’t stick around very long once it enters the bloodstream, one reason for this is because when it reaches the liver it is transformed into ANOTHER hormone, known as IGF-1.

Unlike Growth Hormone, IGF-1 has a robust backing of scientific evidence supporting its important role in building and maintain muscle, to the point where injectable IGF-1 is a controlled substance under anti doping laws.

There are several well studied pathways which allow for muscle growth and maintenance, IGF-1 is deeply rooted in them.
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Prolonged Fasting: How to Boost Fat Loss & Muscle Growth- Thomas DeLauer

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This is Part 2 of a Two-Video Prolonged Fasting Series
Part 1 HERE:

Prolonged Fasting: How to Boost Fat Loss & Muscle Growth with 1-2 Day Fasts- Thomas DeLauer…
Muscle Growth:

HGH- A study from The Journal of Clinical Endocrinology and Metabolism, saw a 5-fold increase in HGH in response to a 2 day fast and another study, published in the Journal of Clinical Investigation, saw a 2000% increase in HGH secretion in response to a 24-hour fast (1,2) HGH helps to preserve muscle tissue and glycogen stores - increased hgh is also correlated with increased testosterone. Also, it causes the chondrocyte cells of our cartilage to divide and multiply, which stimulates collagen synthesis in the skeletal muscle and tendons; improves physical capacity.

Testosterone- A study published in the European Journal of Endocrinology looked at the effects of a 24-hour and 54-hour fast - saw a 67% increase in GnRH and a 180% increase in serum T levels (3)

Fat Loss:

Norepinephrine- Study looked at effects of a 72-hour fast: Adipose tissue lipolysis is stimulated by the sympathetic nervous system (SNS) and the rate of lipolysis increases while fasting - Nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy. Increases in norepinephrine generally lead to larger amounts of fat being available for your body to burn - Fasting leads to a rise in the amount of norepinephrine in your bloodstream (4)

Lean Mass Retention- Study comparing intermittent calorie restriction v daily calorie restriction: Results revealed similar weight loss and fat mass losses with 3 to 12 weeks' intermittent CR (4-8%, 11-16%, respectively) and daily CR (5-8%, 10-20%, respectively) - concluded that intermittent CR may be more effective for the retention of lean mass (5)

Insulin- This study showed that alternate-day fasting for 22 days, in a group of 8 men and 8 women, reduced fasting insulin by roughly 4% - fat oxidation also increased (6)

References:
1) Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. (n.d.). Retrieved from

2) Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. - PubMed - NCBI. (n.d.). Retrieved from

3)

4) Norepinephrine spillover from human adipose tissue before and after a 72-hour fast. - PubMed - NCBI. (n.d.). Retrieved from

5) Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? - PubMed - NCBI. (n.d.). Retrieved from

6) Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. - PubMed - NCBI. (n.d.). Retrieved from

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Long Term Fasting For BURNING FAT - How To Lose Fat 101 (FOR REAL) #11

► Long Term Fasting For BURNING FAT - How To Lose Fat 101 (FOR REAL) #11 ◄

Intermittent fasting is definitely the BEST way to build a body with 3-5% on body fat.

However, just like any other techniques, there are some variations to fasting and, one of them is the long-term fasting... But what is a long-term fasting?

Long-term fasting can take several different forms. The most extreme is a “dry fast,” consuming nothing at all (food or water). This is definitely not advisable, as it’s very dangerous to go for more than a day or so without drinking. Water fasting means drinking only water, but consuming no calories during the fast. Another technique is juice fasting, or consuming only fruit and vegetable juices. Some people also fast on broth, or extremely low-calorie protein mixes.
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So... Should long term fasting be your ally when it comes to burning fat? Watch this video and find out!

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WATER FASTING: The Complete Guide (Fastest Fat Loss Method)

In this video, learn how to Water Fast. How much weight loss to expect, and also dive into the additional benefits and science.
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Timecodes:
(0:50) What is Fat?
(1:40) History of Dieting
(3:30) Water Fasting Speed Advantage
(5:40) Participant Retention Advantage
(6:30) Choosing Duration
(8:45) Hydration and Fibre
(9:30)Phase 1 Digestion & Absorption (0HR-4HR)
Incl:
-Fat Digestion
-Carbohydrate Digestion
-Insulin Explained
-Protein and Free Amino Acid Pool
(17:55) Phase 2 Post Absorptive Period (4HR- 16HR)
Incl:
-Glycogen Breakdown
-Hunger Levels and Ghrelin
(19:00)Phase 3 Switching Phase (16-28HR)
-Fat Burning Increases
-Gluconeogenesis
(20:20)Ketosis &Insulin Levels
(23:40)Weight Loss Speed
(24:10)Supplementing Electrolytes
(26:00)Fat Weight VS Water Weight
(26:40)Mental Benefits of Water Fasting
(29:30)What CAN you eat/drink?
(31:45)Muscle Loss
(32:40)Breaking a Water Fast
(33:00)-Intro to Autophagy
(36:30)Anti Aging and Stem Cells
(37:00)Metabolism Slowdown Warnings

This video is not medical advice, always consult your physician.

So off the bat, one advantage of Water Fasting becomes clear, that’s the speed. For example, assuming a consistent daily burn of 2500, in just 72 hours You’ll have burnt 7500 calories. This same level of weight loss would have taken the person on the cutting diet 15 days. This speed advantage has been confirmed by research studies,in one review researchers remarked on the significant amounts lost over short durations. For example in one study men fasted on and off over two weeks, and by the end had lost 3% of their bodyweight, in another study women lost 4% after 3 weeks of on and off fasting.

Another advantage to water fasting is, after the fast is complete, the person fasting doesn’t need to continue to eat below what their daily burn. Remember, they are looking at the big picture, as long as they are in say a weekly calorie deficit, there may be days within that week that they eat in a slight surplus, unlike the daily calorie restriction dieters whose bodies remain in a deficit day after day.

So while water fasting has the potential for faster fat loss, including occasional daily surpluses has actually resulted in studies showing more participants stick with these periodic water fasting diets, and as a result, they are able to lose more weight since they don’t quit.

Leading up to your water fast it’s a good idea to stay well hydrated, including adequate fiber in your diet beforehand is also recommended to help prevent constipation.

As the 16 hour mark approaches though, glycogen stores are nearing depletion, as this happens blood glucose and insulin levels fall. Hunger signals reach their highest point here, and you may even feel like you have difficulty concentrating. In my opinion this 16-28 hour period is the hardest part of any fast, contrary to what many would assume though, from here everything actually gets better.

See while you might be feeling frustrated and hungry, your body is implementing an amazing metabolic shift. Since insulin has fallen, fat cells begin releasing free fatty acids back into the bloodstream, Its during this 16-28 hours period that cells like your muscles shift over to burning this fat for fuel.

During the first 5 days of a fast subjects tend to lose weight far more rapidly than they do later on. One study for example saw a subject lose an average of .9kg over the first 5 days of his fast, while the days afterwards averaged about .3 kgs.

The enhanced initial weight loss is caused not by excess fat being burned, but by the body’s switch to burning fat and ketosis itself. The switch causes the body to drop large amounts of sodium, since sodium is one of the main electrolytes used to hold water in our bodies, the body also begins dropping water, leading to this extra weight loss.

At this stage Water Fasters might also begin notice a mental shift, clinicians have noted in subjects increased levels of alertness, mood improvement, a subjective feeling of well-being and even occasionally euphoria.

The increases in energy and focus reported by Water fasters may stem from increased levels of norepinephrine, a catecholamine which operates as a hormone and stimulatory neurotransmitter in the body. In normal subjects levels are usually near 0 during sleep, and reach their highest levels during the fight or flight response.

As far as insulin goes, I’ve yet to see a study that shows black coffee or unsweetened herbal tea could cause insulin to rise. In fact one analysis linked coffee consumption to lower levels of fasting insulin.

While fasting activates several pathways which could in theory have an effect on this, the one you’ll hear the most about is Autophagy.
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Why Long Term Fasting is AMAZING: 1-2 Day Fasts- Thomas DeLauer

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References and Some Helpful Resources:

Short-term fasting induces profound neuro
nal autophagy. (n.d.). Retrieved from

Short-term fasting induces profound neuronal autophagy: Autophagy: Vol 6, No 6. (n.d.). Retrieved from

Fasting triggers stem cell regeneration of damaged, old immune system | USC News. (n.d.). Retrieved from

The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. - PubMed - NCBI. (n.d.). Retrieved from

Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. (n.d.). Retrieved from

Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. - PubMed - NCBI. (n.d.). Retrieved from



How Fasting Allows The Brain To Recharge Itself | HuffPost. (n.d.). Retrieved from

How Long to Fast: Fat Loss vs Health Benefits

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How Long to Fast: Fat Loss vs Health Benefits - Thomas DeLauer


For Metabolic Effects

More leeway
Consume more types of liquids (and foods)
Targeting HSL

For Longevity

Nothing other than water (can argue coffee & tea)
Targeting autophagy, telomeres & stem cells

Points:

Insulin decreases autophagy & activates mTOR

Insulin also has a negative effect on telomeres

Digestive enzymes & relation to autophagy

Hormesis

Coffee increases telomere length

Catecholamines adrenaline (epinephrine) and noradrenaline (norepinephrine) inhibit insulin secretion from pancreatic beta cells

Digestive Enzymes

When we fast on water, we’re giving a substantial rest to our digestive enzyme systems, and this takes the burden off our enzyme pool

Note on Calorie Restriction:

Calorie restriction is another way to conserve enzymes, although it likely wouldn’t conserve as many as completely going without food

Fasting & Hormesis

The key is that you want exposure to low doses of otherwise harmful agents, such as food limitation, heat stress, reactive oxygen species and other free radicals that cause an anti-aging and longevity-extending hormetic effect

Fasting - Metabolic Effects

Maintain low insulin to promote fat utilization and increase catecholamines

Fasting & Fat Loss

Increases levels of catecholamines, which ultimately activate HSL, and promote a ‘fat-burning’ state - prolonged fasting promotes the production of ketones

Catecholamines adrenaline (epinephrine) and noradrenaline ( norepinephrine) inhibit insulin secretion from pancreatic beta cells

*Insulin causes a fall in adrenaline*

Foods & Liquids

Anything that will increase catecholamines is good to go (thermogenic fat burners, MCT Oil, coffee, tea. etc.)

You could probably argue things like bone broth wouldn’t have a massive negative effect in regards to fat loss as it’s minimal calories and wouldn’t have a massive effect on insulin

Fasting - Longevity

In simple terms, fasting works for longevity because of the ‘stress’ it puts on the body due to a lack of incoming energy

Providing fuel, even a small amount, helps ease the cellular ‘stress’ that the body undergoes during a fast

Fasting & Autophagy

Fasting increases autophagy, but insulin decreases autophagy because it activates mTOR

Fasting, Telomeres & Stem Cells

There’s an enzyme called telomerase that can re-lengthen telomeres that are shortened during DNA replication

Unfortunately, not every cell in your body expresses telomerase, and as we get older the cells that do express telomerase express less of it



References

1) Enzymes: A secret of Health and Longevity – Dr. Gabriel Cousens. (n.d.). Retrieved from
2) Digestive Digestive Enzymes Explained: Digestive Enzymes and Nutrition. What are the benefits of digestive enzymes? Why do I need digestive enzymes? (n.d.). Retrieved from
3) Hormesis: 4 Ways Stress Makes You Stronger. (2017, April 10). Retrieved from
4) Jensen MD , et al. (n.d.). Lipolysis during fasting. Decreased suppression by insulin and increased stimulation by epinephrine. - PubMed - NCBI. Retrieved from
5) Sztalryd C and Kraemer FB. (n.d.). Regulation of hormone-sensitive lipase during fasting. - PubMed - NCBI. Retrieved from
6) Short-term fasting induces profound neuronal autophagy. (16, August). Retrieved from
7) Wang L , et al. (n.d.). Activation of mammalian target of rapamycin (mTOR) by insulin is associated with stimulation of 4EBP1 binding to dimeric mTOR complex 1. - PubMed - NCBI. Retrieved from
8) Caloric restriction reduces age-related and all-cause mortality in rhesus monkeys. (2014, April 1). Retrieved from
9) Telomerase Reverse Transcriptase Synergizes with Calorie Restriction to Increase Health Span and Extend Mouse Longevity. (2013, January 22). Retrieved from
10) Fasting boosts stem cells? regenerative capacity. (2018, May 3). Retrieved from
11) Reactome | Adrenaline,noradrenaline inhibits insulin secretion. (n.d.). Retrieved from

48-Hour Fasting - 5 Benefits of the Perfect Length Fast

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Thinking about trying out a 48-hour fast? This video covers my top 5 Benefits of a 48-hour fast, which, in my opinion, is the PERFECT length fast - and may help you decide to commit to a 48 Hour fast yourself! Having trouble losing weight? Building muscle? Or just need a reset? A 48 hour fast might be perfect for you, too...

Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!

Check out some of my other fasting-related videos below!

Official Intermittent Fasting Checklist (10 points in 10 minutes):

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

How Long to Fast: Fat Loss vs Health Benefits:

Why OMAD Might Backfire on You! Weight Gain with Fasting:

Burn Fat Faster | How to Enter 'Fat-Burning Mode' Quicker (Pre-Fasting Strategy):

Fasting vs. Exercise | How to Balance Your Workouts as You Fast | What is Autophagy? (mTOR):

How to do Intermittent Fasting: Complete Guide:

Do Vitamins Break a Fast? Supplements and Intermittent Fasting:

Intermittent Fasting: Does Drinking Coffee Boost Benefits?:

Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:


References:

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7)
8)

Water Fasting - 6 Risks You Should Know Before Fasting

Hey guys! Dr Sharma DO here!
Here are 6 big risks of doing a long term water fast.
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View discretion advised. The information provided in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for educational and informational purposes only and does not substitute professional advice from your own primary health provider/doctor.

Jim Stoppani On Intermittent Fasting for Muscle Gains

Jim Stoppani breaks down why he made the change to intermittent fasting and how it affected his muscle gains.
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If you've ever wondered if intermittent fasting is right for you, check out these great health and fitness benefits that show just how effective fasting can be to help you reach your goals!
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How to Achieve Lasting Weight Loss | Bill Campbell, PH.D.

Weight-loss fails got you down (and then up again)? Here are three simple strategies from Bill Campbell, Ph.D., to uncomplicate your diet and maximize your results.
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Weight loss is a funny subject. The idea of just eating less is simple, yet we crave instant gratification and tend to over complicate things, a situation not conducive to efficient fat loss that sticks around. You can get all kinds of how to information from the internet, magazines, and social media, and without a doubt there is always someone trying to sell you a quick-and-easy way to drop those extra pounds. Don't be surprised if you find yourself on a bogus plan that requires calculating the speed of your ancestors' metabolic rates while eating for your blood type, or some similar scheme.

There's a reason people keep going back to quick-loss programs, diet pills, and pounding the treadmill for days. Those methods work for a time, until they don't. New and veteran dieters alike need to adhere to the fundamentals in order to achieve their weight-loss goals.

Bill Campbell, Ph.D., CSCS, FISSN, is an associate professor of exercise science at the University of South Florida. Here he details his three important strategies for long-term weight loss success.

1. Take It Slow
Aim to lose about 0.7-1 percent of your body weight per week. Campbell uses himself as an example: At 200 pounds, he wants to lose 1.7-2 pounds each week on his diet. Any faster than that could come at an expense.

Now, that may seem slow, but actually, the slower the rate of the weight loss, the better, Campbell says. If you violate this strategy, your body could also lose its muscle mass stores along with fat. That's what we want to avoid.

Campbell points to The Biggest Loser as an example of what not to do: extreme dieting and extreme exercise. Follow-up research on contestants who lost a lot of weight on that reality show revealed that they had gained back almost all of it. They also had issues with suppressed metabolisms—even years later.

Still not convinced that slow is the way to go? A study out of Norway took two groups of elite athletes, one wanting to lose weight quickly and one willing to lose at a slower rate.[1]

2. Do Not Cut Calories From Protein
There is no secret to dieting—you have to cut calories in order to lose weight. Campbell wants to make sure you're reducing your calories from carbohydrates and fats, not proteins.

I would aim for getting about a gram of protein per pound of body weight during a diet, he says. If you are able to increase your protein when dieting, it will allow your body to maintain as much muscle mass as possible.

In some cases, you even may be able to increase your muscle by keeping your protein high. That will also keep your metabolism from being suppressed due to the lower calorie intake.

3. Lift Weights
Maybe you don't need to be talked into lifting weights, but when you're on a diet and energy levels plummet, it can become increasingly hard to get to the gym. Campbell emphasizes just how important it is to continue lifting weights when you diet. Your muscle definition depends on it.

When you lower your calories, your body wants to break down fat—and even muscle, he says. If you can consistently lift weights during a diet, you're providing your body with a buffer against all these other signals and messages that want to break down muscle.

Campbell recommends three full-body weight workouts per week as sufficient to combat the breakdown of hard-earned muscle. Four or even five days in the weight room would be even better—if you can do it.

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Dr. Caryn Zinn - '...On Fat and Fasting'

Dr Caryn Zinn is a senior lecturer at Auckland University of Technology. She is a New Zealand Registered Dietitian and teaches/researches in the area of nutrition, both from a public health and a sports performance perspective.

Her current research (and that of her students) includes applying the Low Carbohydrate, Healthy Fat (LCHF) nutrition paradigm as a tool for losing weight, improving health and optimising sports performance in a variety of different population groups.

Dr. Zinn is also the co-author of the books ‘What The Fat?’ ( 'What The Fat?: Sports Performance' and the soon to be released 'What The Fast?'

30 Days of Alternate-Day Fasting - 10lbs of Body Fat (Before & After)

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In this video, Brendan explores Alternate Day Fasting for fat loss, and if fasting affects muscle gains. The alternate day fast process eventually leads to how to lose 10 pounds of fat in 30 days. Hope you enjoy the alternate day fasting results.

Fasting Without Losing Muscle (5 DAY FAST RESULTS) How to fast for fat loss & to lose weight

Learn how to fast without losing muscle. Check out my 5 day fast results. I had no food for 5 days. This video will show you how to fast for fat loss while maintaining muscle mass. I discuss intermittent fasting, alternate day fasting, the warrior diet, and a full 5 day fast. Check out the fasting weight loss results that I achieved in this video. The fat loss before and after is a one month time lapse, but 99% of these results came directly from a 5 day fast. if you're looking to lose weight with intermittent fasting this video will help with no food weight loss.

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So on the left what you see is me about a month ago and what you see on the right is me a few days ago after completing a 5-day fast where I ate nothing for 5 days straight. Now even though the video on the left is from a month ago I lost the majority of this fat during the five-day fast believe it or not. I also didn't lose a lot of muscle. I may look flat in the video on the righr but that's because I had no carbohydrates or any kind of food for that matter at the time of that video. This third video shows me today which is about 3 or 4 days after reintroducing solid sources of carbohydrates proteins and fats and my muscles are Fuller but the body fat is still down. Again most of these fat loss results came in five days.. now in this video I'm not here to sell you ANYTHING there's no magical 5 day detox fast that I'm preaching about I'm going to tell you exactly what I did during these 5 days right here in this video so I have nothing to gain from you thinking that I lost this body fat over the course of just five days. So let's Jump Right In. First of all I want everyone to know that I didn't just jump into a 5-day fast. I've done many different diets before and I've practiced intermittent fasting and fasting in general a lot within the last couple years. That's why I was able to not eat any solid food for five days and have minimal side effects. Like I had no headaches I wasn't that hungry and just had minimal withdrawal symptoms from food. The reason why I decided to do this fast wasn't actually for fat loss it was because I recently found out that I have a dairy allergy and I wanted to just reset and heal my digestive system. But clearly you see that fasting works for fat loss as well. Now before you get to the point where you can do a 5-day fast I recommend starting with intermittent fasting where you just fast for only 16 hours a day and eat during an 8 Hour feeding window. Once you get used to that you can progress to a 20 hour fast with a 4-Hour feeding window. Then you could do a whole day fast. And slowly progress your way 2 to 3 days and eventually you'll be able to do a 5-day fast. I've become so accustomed to fasting that I was able to continue working out throughout my fast which I don't recommend you do unless you're really used to fasting. I definitely did lose a little bit of strength as expected but I'll make up for it within this next week. Now it's very important that you don't just starve yourself and completely abstain from any kind of nutrition. If I did this 5-day fast wrong I would feel like complete garbage and I would be so hungry that I would want to chew my own hands off. So let me explain what I did. Everyday I would have 3 to 4 cups of chicken broth. This was part of my strategy to help heal my gut but it's also extremely filling and very high in glutamine. I credit maintaining a lot of my muscle to drinking the chicken broth on a daily basis. Let me give you guys the exact recipe that I would do. I would start by washing and removing all the skin from chicken breasts and thighs. Then I would throw them into a big pot and fill the pot up with water. Next I would bring the water almost to a boil and drain it. Then I would fill the pot with water once again cut up some carrots add a Spanish onion some dill weed a tablespoon of apple cider vinegar and a tablespoon of salt. Next I would just boil it for about an hour and a half and you don't necessarily have to do it for an hour and a half I know some people that only cook it for half an hour that's kind of your preference. And yeah I would have like three or four of those a day and not only does it have calories in it coming from protein and fat but again it has a lot of amino acids that are going to help you retain muscle naturally. The other thing that I was doing was juicing. So every day for the first 3 days I only had vegetable juices where I would grab a whole bunch of different colored vegetables like carrots broccoli kale chard tomatoes and all kinds of vegetables and just push them through the juicer that I have. This suppl...

Fasting: Can You Build Muscle or Do You Lose it?

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Fasting: Can You Build Muscle or Do You Lose it?

I'm going to hit you right out the gate with a very reputable study published in a very reputable journal that talks about how intermittent fasting actually preserves muscle. You're not going to lose muscle when you're intermittent fasting. You see, so many people think that as soon as they break away from eating every two or three hours or as soon as they break away from eating breakfast, lunch and dinner for that matter, that they're going to start losing all this muscle. They think that they're going to just have crazy amounts of cortisol that elevate and they're going to get fat and lose all their muscle. Well, let me give you some science to debunk that right out the gate and then I'll explain what's happening when you're fasting and why everyone should really give this a shot. So this study was published in the Journal of Translational Medicine and it took a look at 34 resistance-trained men and it broke them into two different groups. It broke them into an intermittent fasting group and a standard group. The intermittent fasting group ate during an eight hour window. They fasted for sixteen hours and they ate during an eight hour window for a period of eight weeks. Then the other group ate traditionally. They ate breakfast at 8:00 a.m., lunch at 1:00 p.m., and dinner at 8:00 p.m. So, both groups ate the exact same things in the exact same quantities, so this way, we knew exactly what was going on. Well, what they found at the end of eight weeks was that the overall muscle density, the muscle mass, and the fat free mass, so lean body mass in general, between both groups, stayed the exact same. No change at all, but one thing did change. The group that did the sixteen eight intermittent fasting ended up having a significant loss in body fat. In fact, the difference between the two groups was phenomenal. 16.8% overall fat loss in the fasting group versus 2.4% in the non-fasting group. They ate the same thing, they ate the same quantities, they did the same thing. Neither group lost any muscle, but the fasting group lost significantly more fat. That has me sold right then and there, but let's talk about the why because we have to dig deeper and if we truly want to understand things, we always have to ask the question why. Hey by the way if you haven't already, why haven't you subscribed? Go ahead and click that button right now and make sure that you see all of my videos that I'm always posting and make sure you turn on that little bell so you can know whenever I go live or whenever I post a new video. So the first why is simply growth hormone. You see, most people think of growth hormone as just this exogenous thing that bodybuilders take that's going to give them big muscles and a big forehead. There's a lot more to it than that. You see, growth hormone is something that is very natural to our body and very natural to our recovery.

References:
1) Ogasawara R , et al. (n.d.). Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training. - PubMed - NCBI. Retrieved from
2) Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. (2016, October 13). Retrieved from

3) Muller AF , et al. (n.d.). Ghrelin drives GH secretion during fasting in man. - PubMed - NCBI. Retrieved from

4) Nørrelund H , et al. (n.d.). The protein-retaining effects of growth hormone during fasting involve inhibition of muscle-protein breakdown. - PubMed - NCBI. Retrieved from

5) Pan JW , et al. (n.d.). Human brain beta-hydroxybutyrate and lactate increase in fasting-induced ketosis. - PubMed - NCBI. Retrieved from

6) Very-low-carbohydrate diets and preservation of muscle mass. (n.d.). Retrieved from

7) Autophagy inhibition induces atrophy and myopathy in adult skeletal muscles. (2010, February 16). Retrieved from

8) Masiero E , et al. (n.d.). Autophagy is required to maintain muscle mass. - PubMed - NCBI. Retrieved from

Jason Fung on Muscle Loss with Fasting

Visit: Dr. Jason Fung’s Website: Fasting T-Shirts: The Obesity Code Cookbook by Dr. Jason Fung released today! Jason Fung on Muscle Loss with Fasting
#jasonfung #fasting #intermittentfasting #drfung #drjasonfung
Is there any muscle loss with fasting? Is there any specific exercise to overcome muscle loss while fasting?
Jason Fung, nephrologist and best-selling author, shares his experiences utilizing an individualized approach to fasting to successfully treat thousands of overweight, metabolically ill, and diabetic patients, and why being a doctor who specializes in kidney disease gives him a unique insight into early indications of metabolic disease. We also have a great discussion on insulin resistance where Jason makes the case that we should actually think of hyperinsulinemia as the underlying problem. We also discuss the difference between time-restricted feeding, intermittent fasting, and dietary restriction (e.g., low-carb) and how they can be used to attack the root cause of T2D, metabolic syndrome, and obesity. We also have a fascinating discussion about the limitations of evidence-based medicine which leads to a conversation where we compare and contrast the scientific disciplines of medicine and biology to theoretical physics.
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting

The Obesity Code: Unlocking the Secrets of Weight Loss

The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally

The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life


The Obesity Code Cookbook: Recipes to Help You Manage Insulin, Lose Weight, and Improve Your Health



Dr. Fung graduated from the University of Toronto and completed his residency at the University of California, Los Angeles. He lives and works in Toronto, Canada.

Dr. Fung works with Team Diet Doctor to make it simple for people to understand and implement intermittent fasting, to improve their health.

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How to Build Muscle with Fasting | The Ultimate Guide

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How to Build Muscle with Fasting | The Ultimate Guide - Thomas DeLauer


1) Fasting & Catecholamine Response

Fasting increases catecholamines, which burn fat through the activation of HSL and Perilipin, and increase blood flow to muscles



2) High mTOR when Breaking Fast/Insulin & mTOR

Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”



3) Foods that Boost mTOR

A study published in Medicine & Science in Sports & Exercise demonstrated in humans that ingesting essential amino acids shortly after working out increased mTOR activity

*Elevated protein synthesis from a workout occurs 1 hour after exercise and can continue 24-48 hours after*



A study published in the journal Clinical Science looked at 9 healthy participants, age 25-45, who led a sedentary lifestyle that supplemented with 4 grams of DHA and EPA daily for an 8-week period

The pathways which regulate protein synthesis (mTORSer2448 and p70s6kThr389) increased by roughly 50% (50% more active in the presence of higher omega-3 fatty acid levels)




4) Sodium, Fructose & Glucose for Enhanced Carb Absorption

Study - The British Journal of Nutrition

The ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached



5) Fasting & Mitochondrial Density

To increase mitochondrial density you have to upregulate the expression of AMPK (for mitochondrial biogenesis) and force your body to improve its functioning







6) Training at the end of your fast - P70S6K

A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks - one of the sessions was performed on an empty stomach after an overnight fast

Found: Increased p70s6k phosphorylation during intake of a protein–carb drink following resistance exercise in the fasted state - fasted training group saw a bigger increase in p70s6k



7) MCT Oil at Night - Thermogenic Effect

Allocate MCT oil towards the end of your eating window to get more of a catecholamine response before bed

Study - European Journal of Clinical Nutrition



8) Caffeine & Glycogen Loading

Caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone

Study - Journal of Applied Physiology



9) Grass-finished Meat

Animals that are fed green grass also store more vitamin A in their livers, which is why grass-finished beef is higher in beta carotene - the precursor to vitamin A

Vitamin A is useful because it supports protein synthesis - Vitamin A levels decrease as protein synthesis increases

Intermittent Fasting for Muscle Growth (Full Plan)

Learn how to build muscle with Intermittent Fasting. If you want to gain muscle mass fast you should know that you can experience muscle growth with a proper intermittent fasting bulking meal plan.

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Can intermittent fasting be as effective as a more traditional 4 or 5 meal a day diet plan for building muscle? I mean, even though intermittent fasting has been shown to be effective for fat loss, there are many people still wondering if you can actually use it to build muscle as well. While there is a small subset of individuals that do believe that you can in fact build muscle mass while fasting, most coaches continue to hold the stance that it's a bad idea. Some of them even claim that intermittent fasting will almost definitely lead to muscle loss. However, many of their opinions are formed by outdated myths. For example the idea that your body will start breaking down protein and amino acids for energy while fasting is what gave rise to the idea that fasting will cause muscle loss. But this has been thoroughly debunked. When looking at what happens to a person that experiences starvation we see that before beginning the fast their body is breaking down mostly carbohydrates for energy. It's also breaking down some fats and a little bit of protein. (1) Then after the fast begins, you see that the body drains the remaining glycogen or carbohydrate stores within the first day or two, while increasing the use of fat and ketone bodies for energy. But the really interesting thing is that contrary to myth of muscle loss accelerating while fasting we see protein breakdown rates decreasing from the norm helping the body conserve muscle instead. (1) Another human starvation study found very similar results. During the first 3 days of fasting, protein breakdown rates dropped to only 75 grams per day for an adult man weighing about 150lbs. That's less than 1/2 a gram of protein per pound of body weight but what's even more surprising is that after 3 to 4 days of not eating, protein breakdown drops to a tiny 20 grams per day. (2) This means that when you fast your body will significantly decrease its requirements of carbs for energy and instead of breaking down muscle, it will mostly rely on stored body fat for energy. Even though certain organs like your brain will require glucose to function properly your body will be able to separate triglycerides that come from fat stores into glycerol and free fatty acids. While the free fatty acids can be used immediately for energy the glycerol can be sent to the liver where it can be converted into glucose through a process known as gluconeogenesis ultimately keeping your blood sugar stable. So the bottom line is, no you won't be burning muscle every time you fast especially with relatively short fasting lengths less than 24 hours long. But the question remains can we BUILD muscle with an intermittent fasting plan? Well even though protein breakdown rates don't...

Research:

​(1) Comparative Physiology of Fasting, Starvation, and Food Limitation (Graph)


(2) Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:


(3) Prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session


(3.5) Body mass and body fat percentage remained unchanged in FAST and FED during the whole period of the investigation


(4) The graph that’s at the top of this page shows growth hormone rising:
Citation: J Clin Invest. 1988 Apr; 81(4): 968–975.
(5) Growth Hormone while fasting




(6) to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day.


(7) IF does not affect whole-body glucose, lipid, or protein metabolism in healthy lean men


(8) a BAL consumption of protein stimulated the synthesis of muscle contractile proteins more effectively than traditional, SKEW distribution
(BAL: 25% daily protein/meal × 4) SKEW: 7:17:72:4% daily protein/meal

(9) Irregular eating patterns hurt health and fitness:
Study #1:
Study #2:
Study #3:

Long Term Fasting BENEFITS & How To Do It Correctly!

► Long Term Fasting BENEFITS & How To Do It Correctly! ◄

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► Long Term Fasting BENEFITS & How To Do It Correctly! ◄

Recently, I published a video where I talked about my 3-day fasting period, which I implemented a while back, especially before half-marathons, etc.

However, I know this video raised some questions about fasting, especially fasting for long periods (more than 24 hours)

So, how do you do long-term fasting correctly? Is there a way to limit the potential damages it can cause?

Watch this video and find out!

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What Happens To Your Body When You Fast?

Fasting is extremely common in many religious groups, and some people even do it as a part of their diet. What happens to your body during this time? Trace breaks down some of the short and long-term effects of fasting.

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What Happens to the Body During Fasts

“Matthew McConaughey lost 30 pounds. Hugh Jackman lost at least 20. Anne Hathaway lost 25.”

Fasting triggers stem cell regeneration of damaged, old immune system

“In the first evidence of a natural intervention triggering stem cell-based regeneration of an organ or system, a study in the June 5 issue of the Cell Stem Cell shows that cycles of prolonged fasting not only protect against immune system damage — a major side effect of chemotherapy — but also induce immune system regeneration, shifting stem cells from a dormant state to a state of self-renewal.”

How Fasting Works

“Eating is an essential part of life. Of course, it provides nourishment for the body, but it also brings people together and helps establish a cultural identity.”

How Long Can You Live Without Water?

“Water is the fundamental building block of all known life forms.”

Benefits of fasting and how to do it safely

“People have been depriving themselves of food on purpose for millennia.”

Fasting and food choices

“I talk to people about weight loss several times a week. People often tell me they skip meals.”

Is Long Term Fasting Safe?

“Long term fasting can be safe, even healthy, if supervised by a trained physician. There are several types of fasting used to both prevent and treat disease.”

Is Ramadan fasting safe in type 2 diabetic patients in view of the lack of significant effect of fasting on clinical and biochemical parameters, blood pressure, and glycemic control?

“The study objective was to determine if Ramadan fasting was safe in patients with type 2 diabetes mellitus (T2D), based upon a determination of the effect of fasting on a broad range of physiological and clinical parameters, including markers of glycemic control and blood pressure.”

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#3 SCIENCE BEHIND FASTING: WHAT HAPPENS TO YOUR BODY

BEHIND THE SCENES AND MORE REWARDS FOR YOU:

RECOMMENDED BOOKS ON FASTING:

1. The Complete Guide To Fasting, DR Jason Fung + Jimmy Moore:

2. The Obesity Code from DR Jason Fung:


3. Eat. Stop. Eat. from Brad Pilon:


4. The Fasting Cure from Upton Sinclair:


RECOMMENDED STUDIES ON FASTING:

1. MINNESOTA STARVATION EXPERIMENT PDF:


2. INTERMITTENT FASTING: THE SCIENCE OF GOING WITHOUT:


3. COMPARISON OF POWERLIFTING PERFORMANCE:

4. FUELING PERFORMANCE: KETONES ENTER THE MIX:


5. INTERMITTENT FASTING, OXIDATIVE STRESS, METABOLISM:

6. FASTING TRIGGERS STEM CELL REGENERATION OF OLD, DAMAGED IMMUNE SYSTEM:

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