Prolonged Fasting: How to Boost Fat Loss & Muscle Growth- Thomas DeLauer

Prolonged Fasting: How to Boost Fat Loss & Muscle Growth- Thomas DeLauer

Prolonged Fasting: How to Boost Fat Loss & Muscle Growth- Thomas DeLauer

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the benefits of prolonged fasting and long-term fasting are really really evident when it comes down to overall health but no one’s really talking about the benefits of prolonged fasting when it comes down to fitness when it comes down to fat loss when it comes down to muscle retention so let’s really dive into this and in this video I’m gonna break down exactly why prolonged fasting is extremely beneficial when it comes down to fat loss when it comes down to saving muscle when it comes down to truly looking your best not just feeling your best and a quick little sneak peak I’m actually gonna give you a study that shows and proves that prolonged fasting actually increases the amount of muscle that you retain compared to normal calorie restriction diets so make sure you stick with me throughout the entirety of this video and if you haven’t already make sure you hit that subscribe button alright first and foremost let’s talk about human growth hormone here it’s an obvious one human growth hormone is secreted by the pituitary gland and allows us to produce more muscle tissue it also improves glycogen retention so basically if you’re on a diet and you’re really trying to restrict carbohydrates or your fasting human growth hormone is going to make it so that glycogen is retained so your muscles stay a lot fuller so human growth hormone has a multitude of benefits right we know that it’s great but what a lot of people don’t realize is that prolonged fasting has massive massive benefits when it comes to increasing growth hormone not just in small amounts but in massive huge amounts in fact there was one study by the Journal of Clinical Endocrinology metabolism that found after just a two-day fast there was a five fold improvement in human growth hormone levels that’s pretty darn phenomenal now if that’s not enough for you there was another study that was done with a Journal of Clinical Investigation that found after a two day fast there was a 2,000 percent increase in human growth hormone levels that’s pretty darn phenomenal now what we have to factor in here is that there is actually a coinciding relationship between higher levels of human growth hormone and higher levels of testosterone those that have higher levels of human growth hormone typically have higher levels of testosterone as well and we all know whether you’re man woman or child testosterone is really really important for retaining muscle and overall burning fat but what about the science when it comes down to testosterone well I’ve got some research for you there as well the European Journal of endocrinology published a study that found that just fasting 24 hours increased luteinizing hormone dramatically in fact by 67% now luteinizing hormone is part of the hypothalamic pituitary gonadal axis now what that is is how the brain communicates with the testes to ultimately produce more testosterone so in short luteinizing hormone is a precursor to testosterone now to build off of that this same study found that there was a 180 percent increase in free testosterone levels free testosterone is the actual testosterone that is he’ usable so simply fasting for 24 hours helps out not just your luteinizing hormone but literally helps out your testosterone as well all right so now that we’ve talked about HGH we’ve talked about testosterone let’s talk about some other stuff let’s talk about fat loss because quite honestly there’s some serious stuff that’s going on there what we have to realize is in order to burn fat we have to have some kind of stimulation of the sympathetic nervous system now the sympathetic nervous system is our fight-or-flight response is adrenaline it’s norepinephrine epinephrine all that stuff basically when we’re fasting we have a massive increase in that simply because we’re fasting if you do the math it makes sense right we’re in a period where we normally be looking for food we’d be hunting we’d be gathered we’d be sort of panicking looking for food so we go into that fight-or-flight response well that sends a cascade of catecholamines like norepinephrine and epinephrine that geo-target fat cells specifically white fat cells in our bodies we have a white fat and we have brown fat white fat equals bad brown fat equals good now norepinephrine specifically targets white fat and burns it up it oxidizes and burns the bad fat and fasting increases norepinephrine dramatically so there we go we do the math fasting equals big increases in the sympathetic nervous system response which therefore helps you burn more fat now is the study that I’m really excited to talk about the study that’s gonna deep on all the myths out there surrounding the world of prolonged fasting the ones that tell you that you’re gonna lose all your muscle the ones that tell you’re gonna waste away to nothing so this study was actually published and presented by the University of illinois-chicago and what they actually looked at was comparing groups of people that went through intermittent periods of fasting more groups of people that went through daily calorie restriction where they were actually just limiting how much calories they consume than a given well what they found was pretty alarming they found the results were very very similar almost identical but those that were fasting for longer periods of time like for a day at a time actually retained more muscle ever so slightly so there you go myth busted prolonged fasting is not gonna cause you to burn up all your muscle and you’re not gonna waste away well you have to be cognizant of is how much you consume in the way of calories on the days that you do eat you don’t want to have a net loss of calories over the course of the week if you’re trying to build muscle you’re trying to retain your size and last but not least we look at insulin now this may not sound like much but it’s been found that if you go through a period of prolonged fasting where you’re alternating one fasting day no fasting day one fasting day no fasting day then you’re gonna have a massive decrease in insulin levels well one study in particular found that after 22 days of doing this there was a 4% reduction in fasting insulin levels that doesn’t sound like much but I will tell you from experience a 4% reduction in insulin in a fasted State he’s huge insulin is going to be the trigger that tells you to either store fat or burn fat so if your insulin levels are lower you’re burning more fat and you’re storing less fat so that about sums it up when we’re looking at fasting as a whole it’s not gonna kill you it’s not gonna hurt you in fact as far as Fitness goes it’s probably gonna help you get in the best shape of your life but you’re also having the benefits that come from a health side as well so in my opinion it’s the best of both worlds but you can’t do a prolonged fast every day because then you’d never be eating so it should be done intermittently maybe once every month once every two months you don’t need to do a long fast every single week that’s a little too much as always keep it locked in here on my channel if you have any ideas for future videos make sure you comment below and let me know I’ll see you in the next one

This Post Was All About Prolonged Fasting: How to Boost Fat Loss & Muscle Growth- Thomas DeLauer.
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
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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)

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


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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