Does Low Carb and Low Insulin Cause Low Muscle Mass?
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so this is a common question that comes up if I go low-carb I’m gonna lower my insulin and that’s gonna actually lower my muscle mass so how do I maintain my muscle mass and do keto and intermittent fasting it is true that insulin is anabolic so anabolic is a condition where your body is building up muscle it’s building muscle proteins and a lot of times when you associate bodybuilders with carbo loading a lot of times about a week before the competition these bodybuilders will go a little carb okay and then maybe a day or two before the competition they will do carbo loading and they’ll eat sugar and they will just create this huge storage in their muscles of glycogen which is stored sugar with glycogen comes water so every gram of glycogen equals two point seven grams of water now they’re not consuming a lot of water during this period of time or else they would just completely blow up or salt but the fact that they spike their glycogen makes the muscles look really good and it pops out it makes a little bit bigger so the reason when the bodybuilders are doing the carbo loading is not to build muscle it’s to build glycogen now here’s the problem when you start spiking insulin you’re going to create insulin resistance the majority of the population has insulin resistance and that means that insulin is dysfunctional it’s not working like it should and one of the big purposes of insulin is to absorb amino acids because of Santa Baalak so if you have instant resistance you’re not going to absorb the amino acids that that well this is why a diabetic who definitely has insulin resistance despite having high levels of insulin by nine times to a normal person and I’m talking about type diabetes type two they’re not absorbing these amino acids and this is why they have a loss of muscle mass despite having high insulin so that’s interesting so when you do low-carb with keto and fasting you improve insulin resistance you improve insulin sensitivity and you start to absorb these amino acids and proteins for the first time it’s like wow I’m finally starting absorb protein also when you’re on low carbon you’re doing fasting there’s another thing that happens it’s called protein sparing in other words your muscles now are protected against the loss or the use of that protein in the muscle for fuel so your body protects against that when you’re doing fasting maybe after a period of a week you may lose a tiny little bit of amino acid but it’s almost insignificant and rarely does anyone fast for that long they’re just doing it like a little bit each day so I highly recommend decreasing your carbs and doing fasting if you want to improve your muscle mass also add exercise and the type of exercise you want to do is not long-term running you want to do weights and higher volume to the point where your muscles are really sore now I always recommend getting a personal trainer because they could push you a lot further then sometimes you can push yourself especially if we’re if you’re trying to build muscle mass and you know it’s a little painful trying to do like six sets of all this exercise you may quit after the third one so they can push you also maybe keep your carbs at fifty to sixty grams a day not go crazy but you’re not going low-carb to help you with a little more car but you don’t want to do high carb because that’s going to keep you in insulin resistance and of course the type of carbs i’m recommending would be like berries something like that okay and then the other thing is dietary protein you don’t want to go low protein you want to go a little bit higher maybe you do eight ounces of protein per meal or even nine ounces of protein but just realize there’s certain types of protein that turn in the body tissue a lot more efficiently and the top food that will turn into muscle protein better than any other proteins would be whole eggs not the egg whites but the whole eggs and then meat and fish but dairy in whey protein and soy protein are very low in the list in other words when you consume that a great deal of that is either used as fuel or waste with very little turning in the body tissue I put a link down below for more information about that but eggs are really really important and then also you may want to enhance that with a very good complete amino acid supplement so this can give you an efficiency of like 99 percent so only 1% of its wasted or used as fuel the rest is turned into body tissue so I hope that clarified this common confusion that a lot of people have thanks for watching so if you want more knowledge on how to create a healthy body subscribe now and get daily notifications
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Today, we’re going to talk about a common question many people have about low-carb diets like the ketogenic diet. Does low-carb and low insulin equal low muscle mass?
It’s true that insulin is anabolic.
What is anabolic?
Anabolic is a condition where your body is building up muscle proteins.
The reason bodybuilders do carbo-loading is not to build muscle. It’s to build glycogen. The problem is that when you start spiking insulin, you’re going to create insulin resistance. Insulin resistance means that your insulin is not working like it should. One of the purposes of insulin is to absorb amino acids because it’s anabolic. But, if you have insulin resistance, you’re not going to absorb the amino acids that well.
When you do low-carb or keto you and intermittent fasting:
• Improve insulin resistance
• Improve insulin sensitivity
• Start to absorb amino acids and proteins
Also, when you do keto and intermittent fasting, you trigger something called protein sparing. In other words, your muscles are now protected against the loss of protein.
I highly recommend that you decrease your carbs and do intermittent fasting if you want to improve your muscle mass.
A few more things you can do to help build muscle mass:
• Add exercise (weights and higher-volume to the point where your muscles are sore)
• Keep your carbs at 50-60 grams per day (don’t do high-carb)
• Higher dietary protein (8-9 oz. of protein per meal—whole eggs, meat, and fish)
• A good complete amino acid supplement
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.