The Most Prolific Fat Burning, Anti-Aging Strategy

The Most Prolific Fat Burning, Anti-Aging Strategy


The Most Prolific Fat Burning Strategy

The human body was designed very efficiently for times of scarcity and stress.  Food scarcity was a common reality and the body has developed specific pathways to be very efficient in times of fasting.   In times of stress, for survival purposes we adapted a fight or flight mode that forces us to work out bodies at a very high-intensity for a relatively short period of time.

The combination of intermittent fasting and high intensity exercise promotes hormones that improve tissue healing and metabolic processes (1, 23, 4).

Fasting was a Regular Way of Life:

Our long-ago ancestors had to struggle daily for adequate food sources.  They most often grazed on wild berries, herbs, raw nuts & seeds as they foraged through the woods during the day.  At night, they would relax with the latest kill eating most-often a high protein, high fat meal.  This sort of diet was dependent upon the success of their hunting endeavors.

Fasting was a regular way of life for our ancestors.  This is evident with the positive adaptations the body goes through during the fasting periods.  Fasting allows our body to go into a catabolic (tissue breakdown) period without promoting inflammatory conditions.  This enables the bodily resources to eliminate older, damaged cells and replace them with stronger cellular components (5, 6, 7)

High Intensity Movement is a Way of Life

High intensity exercise was a necessity of life for our ancestors as they chased down and killed animals for food.  Many cultures battled with other cultures regularly.  The fight or flight lifestyle was quite evident and it was almost always at 90-100% of maximal intensity.

Anything less than this could quite often lead to death or starvation.  This way of life led to a lean and incredibly strong body.  Most men had body fat under 10% while women typically ranged between 10-20%.  They were also able to produce incredible muscular forces to overcome obstacles with their battle trained bodies.

To have high-quality of life in the 21st century, we must understand and work in harmony with our bodies’ primitive past.  Intermittent fasting and high-intensity, short durational exercise are genetic requirements that help our bodies thrive, adapt and evolve with better survival characteristics.  This includes a strong fit muscular system, a titanium immune system and an efficient digestive tract.


Fasting & Fitness Boost HGH:

Intermittent fasting for periods ranging from 12-24 hours along with high intensity exercise has a positive effect on boosting human growth hormone (HGH).  HGH is a very important protein based hormone that is produced by the pituitary gland.   HGH enhances the cellular repair processes that allow us to age with grace. HGH regulates metabolism to burn fat, build muscle, and slow-down the negative effects of stress.

Researchers at the Intermountain Medical Center Heart Institute found that men who had fasted for 24 hours had a 2000% increase in circulating HGH.  Women who were tested had a 1300% increase in HGH (8).

A 2009 study in the British Journal of Sports Medicine showed that lactic acid accumulation helps to trigger HGH.  Lactic acid is only produced in response to intense anaerobic training.  Aerobic training is not intense enough to produce the kind of lactate triggering of HGH (9).


Long-Duration Training Can Be Damaging:

Low-intensity, long duration aerobic training is catabolic in nature.  This means that it produces lots of free radicals without promoting significant amounts of repair peptides, enzymes and hormones.

The net effect is a wearing down of bodily resources. High-intensity training also produces free radicals but it triggers an abundance of repair peptides, enzymes and hormones to be released.  The net effect of this is healthy tissue repair and favorable effects on body composition and anti-aging qualities (10).

Sources For This Article Include:

1. Ho KY, Veldhuis JD, Johnson ML, et al. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. Journal of Clinical Investigation. 1988;81(4):968-975.
2. Vendelbo MH, Jørgensen JO, Pedersen SB, Gormsen LC, Lund S, Schmitz O, Jessen N, Møller N. Exercise and fasting activate growth hormone-dependent myocellular signal transducer and activator of transcription-5b phosphorylation and insulin-like growth factor-I messenger ribonucleic acid expression in humans. J Clin Endocrinol Metab. 2010 Sep;95(9):E64-8. PMID: 20534752
3. Yamamoto M, Iguchi G, Fukuoka H, Suda K, Bando H, Takahashi M, Nishizawa H, Seino S, Takahashi Y. SIRT1 regulates adaptive response of the growth hormone–insulin-like growth factor-I axis under fasting conditions in liver. Proc Natl Acad Sci U S A. 2013 Sep 10;110(37):14948-53. PMID: 23980167
4. Van Proeyen K, Szlufcik K, Nielens H, Pelgrim K, Deldicque L, Hesselink M, Van Veldhoven PP, Hespel P. Training in the fasted state improves glucose tolerance during fat-rich diet. J Physiol. 2010 Nov 1;588(Pt 21):4289-302. PMID: 20837645
5. Dirks-Naylor AJ, Kouzi SA, Yang S, Tran NT, Bero JD, Mabolo R, Phan DT, Whitt SD, Taylor HN. Can short-term fasting protect against doxorubicin-induced cardiotoxicity? World J Biol Chem. 2014 Aug 26;5(3):269-74. PMID: 25225594
6. Michalsen A, Li C. Fasting therapy for treating and preventing disease – current state of evidence. Forsch Komplementmed. 2013;20(6):444-53. PMID: 24434759
7. Michalsen A. Prolonged fasting as a method of mood enhancement in chronic pain syndromes: a review of clinical evidence and mechanisms. Curr Pain Headache Rep. 2010 Apr;14(2):80-7. PMID: 20425196
8. Anderson JL, Carlquist JF, Roberts WL, Horne BD, May HT, Schwarz EL, Pasquali M, Nielson R, Kushnir MM, Rockwood AL, Bair TL, Muhlestein JB; Intermountain Heart Collaborative Study Group. Asymmetric dimethylarginine, cortisol/cortisone ratio, and C-peptide: markers for diabetes and cardiovascular risk? Am Heart J. 2007 Jan;153(1):67-73. PMID: 17174641
9. Godfrey RJ, Whyte GP, Buckley J, Quinlivan R. The role of lactate in the exercise-induced human growth hormone response: evidence from McArdle disease. Br J Sports Med. 2009 Jul;43(7):521-5. PMID: 18184755
10. HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans Link Here

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13 Responses to The Most Prolific Fat Burning, Anti-Aging Strategy

  1. Suzanne January 17, 2015 at 8:28 am #

    How can you fast with blood sugar issues? Is fasting from right after dinner around 5-6 PM until 6-7 AM the next morning enough? I can do that and usually do.

  2. Dr. Jockers January 17, 2015 at 8:31 am #

    Hey Suzanne, yes that is a great way to start – a full 12 hours. You also want to go on a lower carbohydrate and higher good fat diet. Make sure dinner has lots of coconut oil, grass-fed butter/ghee and possibly olive oil. Blessings!

  3. Esther January 17, 2015 at 3:01 pm #

    Im 60 yrs old, 5’2 126 lbs and i cant get rid of love handles and belly fat…what do you recommend for this

  4. Catherine March 25, 2015 at 6:01 pm #

    Best article I have read regarding anti aging in a long time. I am currently doing both, and i am looking better than I ever looked.

  5. Dr. Jockers March 26, 2015 at 11:31 am #

    Awesome! Thank you Catherine!

    • Lisa March 3, 2016 at 8:12 am #

      I shared your video with our IF group. so many of us try to jump right in with out any knowledge of what we are doing. I thought it would be helpful. Thank you for the lesson. I started out on the 16/8 then quickly moved to 23/1… within 3 weeks I had dropped 15 pounds and just plain felt better. Its a great health benefit with out the cost of shakes and other amenities other diets promote … and the flexibility of IF is great as well. if I want to eat now i just change the window and change back when ever I want. its really great!!!

      • Dr. Jockers March 3, 2016 at 8:22 am #

        That is AWESOME Lisa!!! So excited to hear that for you! Your mitochondria are boosting up like crazy. Keep up the great work!

  6. frank March 5, 2016 at 12:51 am #

    Thank you for explaining the types of fasting, that was great! What would be a source of more information on fasting?What types of exercise can be done during a fast? I usually do some yoga and strength exercises and am fairly active at work, working the night shift.

  7. Elizabeth Burton March 5, 2016 at 7:17 pm #

    Hello, I’m new here. trying to comprehend. I AM diabetic, long term insulin resistance. I’m told to take insulin with food protein and carbs three times a day, plus nightly long lasting insulin. I’m 68, disabled, living alone. Especially A.M. I’m not hungry, don’t eat breakfast before 11 or later. My numbers are always high 170 -250! I want to fast to stop the PM late cravings. I don’t sleep well for the past 5 years since the debilitating accident that disabled me. Now that I know about inflammation, I think I have the world’s supply! Ok..where do I start the reversal? So many other problems, medications, neuropathy, bone on bone knees, torn rotators,sciatica,vision problems, pancreatitis, chronic kidney disease,, A1c9.70, hemoglobin 10. LDL 94 HDL 73, TSH4.95…No one EVER spoke to me about these things until I started asking for my text results. All of this cannot be because I’m West Indian Black.~ I think.!!
    I’m not brilliant, I don’t want to die like this, I want to help .myself. I’m scared and confused.

  8. Tracy May 5, 2016 at 4:36 pm #

    Can you drink lemon and apple cider vinegar in the morning while fasting? Or absolutely nothing…even to drink?

    • Dr. Jockers May 19, 2016 at 7:33 am #

      Yes, I recommend drinking lemon and/or ACV in the morning while fasting!!

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