This is Part 2 of a Two-Video Prolonged Fasting Series
Part 1 HERE: https://www.youtube.com/watch?v=Ojt9PmqAfhA&t=87s

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How Prolonged Fasting INCREASES Fat Loss and Muscle Growth (1-2 Day Fasts)

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 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 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/?page=6

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 https://www.ncbi.nlm.nih.gov/pubmed/1548337

3)https://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting.

4) Norepinephrine spillover from human adipose tissue before and after a 72-hour fast. – PubMed – NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12107252

5) Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? – PubMed – NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21410865

6) Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. – PubMed – NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15640462

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