Hi ladies and gentlemen. I'm Dr. Zyrowski from NuVisionExcel.com and in this
video we're going to discuss whether or not fasting disrupts your metabolism. You
see many people believe that if you do fasting or any type of fasting what's
going to happen is it's going to decrease your metabolism, decrease your
metabolic rate, and then from there what's going to happen is you're gonna
have some serious long-term weight problems. And so what we want to discuss
in this video is whether or not that's even true and then at the end of this
video what I'm going to do is share with you a very cool study that was done that
shows us how we can actually increase our metabolism. Now it's well established
knowledge that your body can go into this thing called adaptive thermogenesis
and what this essentially is, is starvation and when this happens what
your body does is it decreases all metabolic activity in order to conserve
energy. Now this is a basic survival mechanism ok and so let's talk about...
There's two ways this two ways that this can happen because one way is extremely
obvious and the other way is not so obvious that many people are falling
victim to. And so the first way that this can happen is through full-on
starvation. Okay but this can also happen in regards to fasting if people are
doing excessively long fasts. So if you're doing a 15 day fast, 20 day fast,
if you're doing really long fasting, your body will decrease metabolic activity in
order to conserve energy so that you know basically you can survive because
it will think that your body is going into this starvation period that it just
you know...your body is essentially doing everything it can to survive. Now the
other way that this can happen that most people are unaware of is by calorie
restrictive diets. Okay so to give you an example, you know the show "The Biggest
Loser" where they took these people and they had them lose weight over you know
somewhat of a short period of time and they did so by doing very strict calorie
restrictive diets and what they found after they did this study on these
people is six years later, not only did they actually gain all that weight back,
all that hard work that they put into that all the weight came back, okay. So
regardless of their hard work you know it was kind of done in vain because it
was done improperly when it came to weight loss. So
they follow these calorie restrictive diets, they lost all the weight but they
gained all of it back. And what they also found which is very alarming is that
because they did this calorie restrictive diet for a long period of
time and they were believed to think that this is what they needed to do in
order to manage their weight. What they found is that even after their
metabolism bounced back quite a bit six years later their metabolism was
burning about 500 calories less than what someone their age
should be burning. So it really disrupted their metabolism being on that calorie
restricted diet for a long period of time. Okay so those are the two ways that
you're actually going to decrease metabolic activity, decrease your
metabolism. Now the good news is is that there's actually fasting that can
increase your metabolism and I know that's what you've been waiting for it
to hear, so let's talk about that. Okay, so the American Journal of Clinical
Nutrition, what they did is I'm (and of course several studies but a couple
we're gonna highlight here) is they had a group of individuals do alternate day
fasting and they did it for 21 days and what they found is it actually did not
disrupt their metabolism at all. So with the alternate day fasting their
metabolism stayed steady and strong which is really great okay. And then
another study done by the American Journal of Clinical Nutrition, it was
done where they took 11 men and what they did is they did a three day
fast. They took 11 healthy subjects and did a three-day fast on them and what
they found is that their metabolism actually increased by 14%. Now that's
really huge! Now when I, you know, talk to people about doing a fast, I typically
recommend, you know, one or two ways to fast. One is to do like a three-day fast
and the other is to do intermittent fasting, okay. Now there's many different
ways of fasting but these ones work really well. Intermittent fasting for
instance works really well because it spares muscle breakdown. So you know
though you're gonna be burning extra fat and you're going to be losing weight in
that way you'll find that you're actually sparing muscle breakdown so
you're not losing muscle as well and that's why so many bodybuilders love it,
so many gym goers, athletes...they all love intermittent fasting because
they're able to maintain the results but also just keep that fat off their body
and stay nice and lean. So if you want to increase your metabolism through
fasting doing things such as alternate day fasting, things such as three-day
fasts, things such as intermittent fasting. Those are all going to do great
things for your metabolism. One of the things that's very important when it
comes to fasting is that you are following a good quality diet because if
you are not following a good quality diet, you don't have good good levels of
micronutrients and trace minerals and all these different things that are
necessary for bodily function, what can happen is when you start fasting you can
go into a deficiency in these areas. So you start fasting and you go into these
deficiencies, the next thing you know your body reacts in a strange way. So
when you're doing fasting and you and you want to get the best results and you
want to make sure that you don't disrupt your metabolism, make sure that you're
following a good quality diet, make sure that your nutrient stores are where they
should be when it comes to the minerals and the the vitamins and the essential
fatty acids, all these things. And that way you're gonna get the best results out of
fasting. So until next time folks I hope you make it a great day. If you have any
any questions, go ahead and post in the comment section below.
Other than that don't forget to subscribe to my channel and I will see
you for the next video. Talk to you then.