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
I'm gonna 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 gonna lose Muscle when your 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 gonna start losing all this Muscle they think that they're gonna Just have crazy amounts of cortisol that Elevate they're gonna 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 Okay 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 16 hours and they ate During an eight-hour window for a period Of eight weeks okay then the other group Ate traditionally they ate breakfast at 8 a.m. lunch at 1 p.m. and dinner at 8 P.m. so very traditional 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 at 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 16-8 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 Percent in the non-fasting group they Ate the same thing they at 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 belt so you can know Whenever I go live or whenever I post a New video So the first y is simply growth hormone You see most people think of growth
Hormone as just this exhaustion esteem That bodybuilders take that's gonna give Them big muscles in a big forehead There's a lot more to it than that You see growth hormone is something That's very natural to our body and very Natural to our recovery and whenever We're fasting we have pretty significant Increases in growth hormone and what Growth hormone ultimately ends up doing For us in this case is it ends up Stunting amino acid breakdown you see Amino acids are what make up proteins And our muscles have a lot of amino Acids so what ends up happening is Ordinarily if you were to go without Eating or if you were to not have growth Hormone your body would start to break Down amino acids and use it for energy It's a simple process known as Gluconeogenesis and it's very healthy And it always occurs at some degree but When we're fasting we have so much in The way of growth hormone that is Naturally being secreted it blunts a lot Of that process meaning the body has to Turn to other measures rather than just Breaking down our muscle it's pretty Darn amazing ok then we move into Something known as beta hydroxy butyrate Those that are ketosis fans know all About beta hydroxy butyrate BHB is the Main ketone body that the liver produces Through a period of fasting so whenever
We're not eating for an extended period Of time Our liver starts to produce this beta Hydroxy butyrate and it does something Very specific with one very specific Amino acid that amino acid is our friend Leucine leucine is one of the most Anabolic amino acids that's out there It's a huge huge staple and a huge Building block for overall muscle build And all of that when it comes down to Building any kind of structure in the Body leucine is pivotal so if we end up Having leucine being broken down being Oxidized we don't have it there to Support muscle and that can cause a big Problem so when we look at what beta Hydroxy butyrate does is it stops the Oxidation of loosing it stops the Wasting of leucine ordinarily we have a Certain percentage of leucine that just Gets wasted beta hydroxy butyrate when We're fasting allows that leucine to do Its job Now it doesn't mean you want to just be Consuming straight leucine that can Cause an insulin spike it can cause a Whole different world of hurt But we do want the body to naturally Preserve what we have in the way of Leucine then we get into the world of Otology now this is a huge huge favorite Of mine and it's a huge favorite of mine To talk about because a lot of people
Think that I'll top it G just means that Bodies recycling and wasting muscle tapa G is not that at all Altaf G is a very Powerful component in a huge benefit of Fasting and it's when the body takes old Cells and it recycles them into energy It takes old dead and decrepit cells and Uses them for food it does this instead Of breaking down your muscle tissue so What if I told you that you had old Useless cells that were floating around In your body and what if I told you that By trying out fasting your body can take Those old useless cells and eat them Instead of you having to eat food and it Can eaten them instead of having to Break down your muscle for food that's The beauty of autophagy Now there's other genetic things that Happen when it comes down to Auto as Well there's a study that was published In the journal Cell Metabolism that took A look at Auto Fuji and the absence of Etapa G they wanted to see what would Happen overall if our G was limited or Didn't exist and what they found is Whenever there was a lack of Auto Occurring we ended up with some pretty Significant cell mutations now it may Have something to do with the fact that As cells start to turn a little bit more Into crepitus tart to change and then They've reproduced when they're in a bad Condition they could create some more
Ugly cells we don't really know but the Fact is it caused these genetic Mutations in cells when we didn't have Natural healthy autophagy occurring so It changed the mitochondria and what Ended up happening is it ended up Changing what's called the myofiber Breakdown so with a myofiber being Different it made it so that muscle Broke down a lot faster meaning that Without naturally occurring auto Fujii Muscle wasting and atrophy occurred at An alarming rate so when we're fasting We're encouraging a lot more Authority Way more than if we're not fasting we Always have a little bit going on to Some degree but when we're fasting its Tranqued up like crazy so in this case We're truly doing the opposite of this Gene mutation that causes this myofiber Deficiency does myofiber issue so Without this myofiber issue our muscle Is able to maintain itself a lot better So anyhow this should clear up a lot of The confusion surrounding this I talked To way too many people that think that They're gonna waste away when they're Fasting they're nervous and I totally Understand but it's a new era and I Think a new era of Education and science Is starting to lend itself to people Really Having success this kind of diet and Having success with not only losing body
Fat but also gaining the confidence in Gaining the mental and cognitive Function that they need to be the best Possible person in so many aspects of Their lives so if you have ideas for Future videos when it comes down to Fasting when it comes down to ketosis or Lifestyle in general I want to hear them Put them in the comments section below And let me know and you can always head On over to Thomas de Lauer com2 and sign Up for my email newsletter so you can Learn a little bit more about other Things that are going on in this world As well I'll see you soon