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do calories in calories out truly Trump all when it comes down to intermittent fasting there’s a lot of people on the internet that’ll tell you that intermittent fasting is only triggering you to burn fat and lose weight because you’re consuming less calories than you would be ordinarily now although that’s interesting and quite frankly mostly true there are some additional things that we have to look at in terms of molecular changes that occur within the body when we’re intermittent fasting hey if you haven’t already and want to make sure that you subscribe to my new videos every Tuesday Friday and Sunday at 7 a.m. Pacific time and also make sure you hit that little fella icon so you can know where ever I go live or post in your videos so when we look at how the body burns fat we have to understand that there are more things to consider than thermodynamics thermodynamics is calories in versus calories out and although I will be the first person to say that that is a very important process it is not the end-all be-all there’s a lot of science of starting to show some other things you say we know from science that thermodynamics are important but we also know that thermogenesis is important you see thermogenesis is where your body creates body heat it’s just like if you were to have an increase in body temperature your body’s gonna oxidize more fat so if you were naturally sitting at a higher body temperature you would probably burn more fat than someone that isn’t sitting at as high of a body temperature this is thermogenesis now we also have the thermic effect of food ok every time you eat your body actually has to increase its core body temperature to process that food but what if I told you that there’s some science that proves that intermittent fasting actually improves their thermogenesis level even without any effect of food in the system so in order to totally understand this we have to understand what brown fat is and what white fat is I’m gonna make this kind of short because I want to get to the meat of this video because the end of this video I’m gonna reference a study that will completely solidify exactly what I’m saying okay so we have brown fat and white fat white fat is known as a white adipose tissue or w80 and that is basically just the fat that insulates your body it doesn’t really do anything else other than provide you with a little bit of insulation has a very very little blood flow then we have brown fat ok brown fat is literally brown in color because it has more blood flow and it’s the purpose of brown fat to actually increase your body’s temperature okay brown fat is there to keep you it’s metabolically active whereas white fat just kind of chills on you and just adds a layer of fat and insulation so that if you’re in the cold you’re protected so brown fat is what we want because it’s going to allow you to burn some more fat but now with the recent research we’re starting to see that we can actually switch over some of the white fat over to brown fat and I’ll get to that in just a second you see a lot of the whole process of this entire thing comes down to something known as a vascular endothelial growth factor I’m gonna refer to it as a VEGF for the rest of this video the EGF is a substance that triggers the growth of new blood vessels this growth of new blood vessels is known as angiogenesis and the growth of new blood vessels is very very important when it comes down to fat burning but it’s also important when it comes down to cell survival in the first place you think usually VEGF is produced whenever were under stress I’ll give you a simple example if a muscle or a period of the body is deprived of oxygen it’s going to increase its levels of VEGF to that portion of the body so that it can grow new blood vessels and get new oxygen so a simple example is if you’re working out and in extreme extreme intensity you’re going to be deprived of oxygen to a certain degree what that means is that your body has no choice but to do its best to release more VEGF to produce more blood vessels so you can deliver blood and consequently oxygen to that area of the body this is critical now what again science is starting to show is that fasting may increase the levels of VEGF and I’ll explain that again in one second so if you start putting things together if you have an increase in VEGF you could conceptually allow more blood vessels to be created in the fat which means that you could conceptually turn white fat into brown fat so this is all theory until we start talking about some science and a legit study so this study was published in the journal a cell research and it’s a relatively new study as published at the end of 2017 and although the study was done on mice it’s still very very relevant so what this study did is it wanted to take a look over 16 weeks what would happen to mice if they were fasting in a two days off one day on fashion and what it would do with their overall body weight but all it would also do to their overall fat stores but also their vascular endothelial growth factor levels so that they did is they broke them down they had them fast just day on and then they would not faster two days so this is the kind of style that I prefer anyway if you watch my other videos this is always what I’m talking about I’m not a big proponent of fasting every single day so the reason that they did this with this study is they figured that if they had them fast for one day and then not for two days and then one day again it would allow them to measure the results absent of any kind of caloric deficit so basically they were trying to see okay let’s look at the results here at a molecular level without worrying about the calorie deficit because with two days off of fasting and one day on you’re allowing the body enough time to come back to homeostasis and you’re not just dealing with the thermodynamics effect okay so what they found at the end of 16 weeks was that of course the mice that were in the intermittent fasting group ended up losing quite a bit more weight and they ended up losing quite a bit more body fat – so not just weight loss but body fat loss this is already something that we probably know I’ve referenced the multitude of studies before that prove that just by changing your eating window and what time you eat you can burn more fat but this study took it a little bit further they found that fasting increased a specific type of white blood cell in this case is known as an m2 macrophage and the best way that I can describe this is if you have a fever if you’re sick if you have the flu you’re having an increase in specific macrophages white blood cells and that’s going to cause you to have a fever it’s a feverish response it’s a simple immune response that’s gonna cause you to burn some fat because thermodynamics are at play now I’m not saying that you go out and get the flu to try to burn fat that same kind of pathway in a true healthy fashion well that’s what this study found was occurring these white blood cells would increase triggering a specific response to fat cells that would cause them to generate heat and this all a result of an increase in that VEGF that I talked about earlier in the video so fasting improved the levels of vascular endothelial growth factor proving that fasting was literally able to take the white adipose tissue and turn it into metabolically active brown adipose tissue that brown adipose tissue that literally helps you burn fat so this study concluded that intermittent fasting even in a two off one on fashion was legitimately able to be a therapeutic approach to obesity and to fat loss in the first place so now intermittent fasting is actually being looked through the medical community to be able to be a way that people can truly activate their metabolism in a different fashion oh and to make matters even better they found the vascular endothelial growth factor levels elevated after just one single day of fasting so all it took was one day of intermittent fasting before that white adipose tissue was able to migrate over to becoming brown adipose tissue that was metabolically active so the purpose of this video wasn’t to try to defeat all the people out there to say it’s only calories in calories out that matter honestly I’m in agreement with them for the most part but we have to start looking at science always going to be evolving we’re always going to see new research that proves that it’s not just as simple as calories in calories out especially when you look at it through a wider lens what is calories in calories out what is it is it a 24-hour measurement is it a 48-hour measurement is it a one-week measurement the fact is calories in calories out can we looked at multiple different ways and if you’re not fasting for two days and then you’re fasting for one day sure maybe overall your caloric intake is less but the fact is if you’re only looking at it for 24 hours and saying you should consume X amount of calories per day you’re looking at it the entirely wrong way we have molecular changes that are occurring and that is what is making us who we are and allowing us to burn more fat as always make sure you keep it locked in here in my videos together ideas for future videos put them down in the comment section below see you in the next
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Intermittent Fasting vs. Fat Cells: What is VEGF- Thomas DeLauer…
Study – Cell Research: To minimize the differences in caloric intake which may be caused by the alternate day fasting, researchers developed a new IF regimen comprising 2 day feeding-1 day fasting periods. This regimen provided mice with sufficient time to compensate for the decreased body weight and for the reduced amount of food intake after 1-day fasting, to the level of non-fasted animals, enabling us to examine the effects of IF, independent of caloric intake difference.
Mice were subjected to 16 weeks of the 2:1 IF regimen on either normal chow diet (ND) or 45% high-fat diet (HFD). Compared to mice fed ad libitum/as desired (AL), IF mice showed lower body weight on both ND and HFD. IF and AL mice fed HFD (HFD-IF and HFD-AL) showed a marked difference in weight gain than those fed ND. It was speculated that the reduced weight gain of IF animals might be due to the slight decrease in accumulated energy intake over 16 weeks of the diet program – however, the pair-feeding experiments consistently showed that IF animals exhibited reduced weight gain, compared to mice pair-fed ad libitum with exactly the same amount of food as IF mice.
Body composition analysis revealed reduced fat mass without changes of lean mass in IF mice – consistently, HFD-IF mice exhibited a reduction in tissue weight and adipocyte size of both inguinal WAT (IWAT) and perigonadal WAT (PWAT) depots, compared to HFD-AL mice. Lipid accumulation in brown adipose tissue (BAT) was also decreased in HFD-IF, compared to HFD-AL mice. Notably, HFD-IF mice showed improved glucose homeostasis with smaller glucose excursion in glucose tolerance test (GTT), increased insulin sensitivity in insulin tolerance test (ITT), and markedly lower homeostasis model assessment-estimated insulin resistance (HOMA-IR), compared to HFD-AL or HFD-PF mice. IF mice exhibited lower liver weight, less lipid accumulation in liver, and lower plasma alanine aminotransferase (ALT) activity. Together, the findings demonstrated that, in the absence of any energy intake difference, IF offers metabolic benefits against diet-induced obesity and metabolic dysfunction
Levels of beige/brown adipose markers were significantly elevated in PWAT of HFD-IF mice, compared to that of HFD-AL mice. Similar results were also observed in WAT of post HFD-IF mice. In addition, Ucp1 gene expression in BAT was found to be higher in HFD-IF mice compared to HFD-AL mice, suggesting increased BAT activation by IF. This suggests that IF led to an increase in beige adipocytes, thereby elevating energy expenditure, particularly during energy intake. Fasting Induces Browning of WAT via Adipose-VEGF Expression.
Researchers next aimed to identify the molecular driver of IF-induced metabolic benefits and adipose thermogenesis – They found that fasting significantly increased VEGF expression in WAT.
They further examined how and where fasting-induced VEGF expression is regulated. VEGF expression levels in WAT increase progressively with the fasting duration and the increase can be immediately reversed by re-feeding – Importantly, fasting-stimulated VEGF expression is restricted to WAT, not in BAT.
**While previous studies have shown that sympathetic activity controls VEGF expression, total plasma catecholamine level was not increased by fasting, suggesting that fasting-stimulated VEGF expression in WAT is regulated via peripheral, not central, sympathetic nervous system**
Adipocytes are the major sources of fasting-mediated VEGF induction repeated fasting (i.e., IF) significantly increased WAT vascularization. Given that improved vascularization with adipose-derived VEGF plays a positive role in adipose tissue function and metabolic homeostasis against obesity and diabetes, our results together suggest that fasting-induced adipose VEGF expression underlies IF-induced metabolic benefits and adipose thermogenesis
*Also saw that the loss of adipose-VEGF abolished IF-mediated WAT browning*
*Fasting-induced adipose-VEGF induces M2 macrophage activation, which triggers WAT browning*
1) On-and-off fasting helps fight obesity, study finds: Researchers investigate why periods of sporadic fasting can be beneficial for the metabolism. (2018, September 19). Retrieved from
2) Intermittent fasting promotes adipose thermogenesis and metabolic homeostasis via VEGF-mediated alternative activation of macrophage. (2017, October 17). Retrieved from
3) Role of Vascular Endothelial Growth Factor Signaling in Brown Adipocyte Survival, Proliferation and Function. (n.d.). Retrieved from 4