Tag Archive for: how to gain muscle

The Importance of Zinc for Muscles

The Importance of Zinc for Muscles

The Importance of Zinc for Muscles

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The Importance of Zinc for Muscles

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Find out why zinc is so important for your muscles!

Timestamps
0:00 Introduction: Zinc for muscles
0:24 The best source of zinc
0:33 Why do your muscles need zinc?
2:33 Share your success story!

In this short video, let’s talk about the importance of zinc for your muscles. 49.5% of the zinc in the body is located in the muscles.

One of the best sources of zinc is red meat. When you consume red meat, you’re getting a lot of bioavailable zinc.

Why zinc is important for your muscles:
1. Zinc is essential for rebuilding muscle fibers after a workout
2. Zinc is a catalyst for muscle recovery (specifically the speed of recovery)
3. Zinc is vital in building muscle size and strength (it’s needed for protein synthesis)
4. Zinc is necessary to keep inflammation low in the muscles and joints
5. Zinc keeps oxidation in check after workouts (preventing muscle loss)
6. Zinc helps in the production of testosterone (testosterone helps increase the size and strength of the muscles)

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps explain why zinc is important for your muscles.

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How to Grow Your Muscles

How to Grow Your Muscles

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How to Grow Your Muscles

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

. . Wondering how to grow your muscles on keto? Check out this very interesting data from Dorian Yates (6 time Mr. Olympia winner). 

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Timestamps
0:00 Can you grow your muscles when doing keto and IF? 
0:30 Keto and intermittent fasting 
2:42 Dorian Yates (6 time Mr. Olympia winner) on muscle growth 

Today I want to talk about how to grow your muscles while doing keto and intermittent fasting. If you’re doing keto and intermittent fasting, but you’re not exercising—you’re not going to grow your muscles. The most important stimulus to grow muscle is the intensity of the exercise you do. 

When you do intermittent fasting and are fully adapted to ketosis, you will have higher levels of human growth hormone. Human growth hormone causes the growth of muscle and prevents the loss of muscle. But, if you’re eating frequently throughout the day and you have blood sugar issues, you’re going to have fewer amino acids going into the muscles. You will also have more atrophy. 

A generally good keto and intermittent fasting plan for growing muscle on keto:
• 2 meals a day
• 50g of carbs per day 
• 7-8 oz. of protein per meal 
• Get plenty of sleep

Powerful data from Dorian Yates (6 time Mr. Olympia winner) on muscle growth:
1. He starts off with 2 warm-up sets with light weights
2. Then he does 1 extremely difficult set of about 6-8 reps (he goes as hard as he can, and then he has someone assist him in doing a few more reps)
3. He works the negative to failure 
4. He doesn’t create momentum as he works out (he wants controlled isolated movement with a pause)
5. He lets the muscle recover fully (he only works a muscle once per week)
6. He may hit the muscle with 3-5 different exercises, but he will only do that intense to total failure and beyond set once per week
7. He works out 1 hour per day 4 times per week (on off days, he does cardio, which helps with recovery) 

If a person decides to do something like this, they need to start very gradually and possibly have a personal trainer for help. But, I think this, along with keto, intermittent fasting, low stress, and good sleep, would help a person get muscle hypertrophy. Also, be sure to keep in mind that full recovery is key. You have to work out intensely to create the damage and then recover completely to have muscle hypertrophy. This may take time. 

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
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.

#keto #ketodiet #weightloss

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BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide

BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide

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I’m gonna give you all the goods to craft the ultimate muscle building intermittent fasting plan you’re gonna want to go and fetch a notebook and a pen because we’re gonna go through a lot of detail I’m gonna give you everything that you need to craft your own plan this isn’t a meal plan I’m not gonna give you specifically what to eat because there’s just too much variety and too many likes and dislikes between different people but if you have the ability to craft your own then you’re in tremendous shape alright so we’re gonna talk about all kinds of things ranging from the timing of your meals timing of your workout timing of supplementation what kinds of things you should break your fast with how you should orient your workout there’s gonna be a lot of details so stick with me through the entirety of this thing okay one thing that we don’t have to do in this video is talk about the justification of intermittent fasting and building muscle I will go right on record and say right now you absolutely positively can build muscle with intermittent fasting intermittent fasting is not about caloric restriction it is about allocating eating windows to specific times it’s about manipulating and outsmarting food timing period okay so with that being said let me ask you one thing please do hit that red subscribe button and then please hit the little funky-looking bell icon and select that all notifications tab that allows you to see whenever I post new videos which is every single day these days I don’t want you to miss a beat we’ve got all kinds of cool educational content like this alright so let’s go ahead and let’s dive in the first thing we need to talk about and get out in the open is insulin insulin is going to be a recurring theme in this video you’re gonna hear me talk about it a lot okay because insulin is everything when it comes down to manipulating how we build muscle at specific times if you go back to old bodybuilding culture bodybuilding magazines and muscle building magazines what’s the one thing that they do always say they always say at the end of your workout you should be consuming lots of protein and lots of carbohydrates well the reason they say that is to spike your insulin levels at the end of a workout your insulin sensitive what that means is that at the end of a workout your body will soak up the protein it’ll soak up the carbohydrates in a better form it won’t go to fat it’ll go to muscle building well guess what that same philosophy applies with fasting because fasting increases your insulin sensitivity just like a workout does so that means at the end of a fast you are so insulin sensitive that what you consume in terms of protein and carbohydrates is very likely going to get shuttled directly where you want it to go to the muscle and not to the fact okay you don’t have to take my word for it there was a study those published in the journal Cell Metabolism that put subjects on a five-week time restricted feeding diet and it found they had market improvements in insulin sensitivity as well as lessen blood glucose and lessened levels of risk factors things like that so lots of health benefits but their insulin sensitivity improved dramatically now there’s other studies that show that lifting itself improves insulin sensitivity so it would make sense that we would want to work out in a fasted state and then break our fast to capitalize on protein synthesis so when we look at that we actually start to break down the science of that if you workout in a fasted state when it comes time to eat your post-workout meal you’re going to absorb more of that protein in fact there are studies that show that we look at groups that train in a fasted state versus non fasted State the groups that train in the fasted State have two times the levels of something called p70 s6k which is an indicator of muscle protein synthesis muscle protein synthesis is where your body takes the protein and is actually turning it into muscle versus just deaminating it for different things within the body so simply put you can get two times as much protein synthesis by training in a fasted state the caveat is you’d want to be breaking your fast right after your workout so if you are someone that works out in the morning you’re probably starting to connect the dots that fasting until the evening time would be quite difficult right because you wouldn’t be able to capitalize on breaking your fast right after your workout more on that in a little bit I have to do this in a proper sequence otherwise it’s going to be confusing so I will touch on that more so before I go into the nitty-gritty of how to time your workout I will say this give some all in consideration into splitting up and changing your eating windowed periods so what I mean by that most people and I mean like 98% of people that practice intermittent fasting will fast most of the day and then break their fast mid afternoon or evening I highly recommend that you consider changing up the time period consider fasting morning to morning so that way you can look something like this you workout first thing in the morning and then you break your fast after your workout and then maybe you have one more meal and then you fast the rest of the day until morning time the next day so rather than skipping breakfast you’re skipping dinner this is going to allow you to capitalize on that insulin sensitivity if you workout in the morning if you don’t workout in the morning it’s not that big of a deal you should just try to time your workout to be at the end of your fast however don’t do this every day first of all you should not be fasting every day in the first place if you fast every day in the first place while you’re trying to build muscle you are going to be disappointed because you will probably be in such a caloric deficit all the time it’s going to be somewhat difficult so what I recommend you do is fast three or four days per week and make it so that your workouts that are your biggest your biggest lifting workouts like your leg day or your leg and back day or your chest and back day make sure those days are the days that fall at the end of your fast not every single time you work out because otherwise you’re working out so far the end of your fast you run the risk of burning up muscle so save your biggest workouts for the days that you train at the end of your fasting period so for example if I was going to go train legs I would want to try to train legs on a day where I can break my fast right after my workout why is this because you’re going to make yourself the most insulin sensitive by training a large body part at the end of your fast and everything we want is about manipulating that insulin sensitivity the more insulin sensitive you are the more protein and carbohydrates you’re going to absorb at a point in time which leads me to what should you break your fast with well I’ll give you some details but I’m not going to tell you specifically what you should eat because that’s up to you okay you want to break your fast and ultimately your post-workout with a good amount of protein that is very very very very very lean okay and you want to have a little bit of carbohydrates can you build muscle without carbohydrates yes you absolutely can and I’ve quite honestly done videos on that but there’s no denying that it’s a little bit easier to build muscle vault intermittent fasting if you have some carbohydrates in the mix even if you’re following a ketogenic diet which a lot of people that watch my channel are having carbs are right after your workout he’s only going to kick you out of ketosis for a small amount of time and you’re gonna get all these benefits of being able to build muscle so my general recommendation is to have about 15 or so grams of carbohydrates coming from the way of fructose this would mean something like some berries or maybe some melon or some watermelon or you know maybe even and a half like a Clementine orange or something like that get yourself 1520 grams of fructose then get yourself a good 25 maybe 240 grams of regular carbohydrates by way of maybe a baked potato that’s with nothing else on it right baked potato that’s just an example there’s a clean carbohydrate with no fats maybe a rice cake a couple rice cakes that give you 35 40 grams of carbohydrates adjust it for you specifically the reason that we do this just for those of you that want to know is fructose and glucose work together to actually speed up how fast carbs get absorbed remember what we’re trying to do here is spike our insulin but we’re trying to spike our insulin in as short of a window as possible so if we can have a little bit of fructose along with our glucose it makes that spike from this length of time to this length of time and that much higher we want to take that spike and go from this to this okay that’s what we’re really after and a little bit of glucose and fructose together will help that now one of the reasons I want you to do this right after workout that is a big depart is when you work out big body parts you activate specific insulin receptors that are in your muscle cells so what that means is the carbohydrates that you do consume even if your Kido are going to go into the muscle they’re not going to go into the liver kicking you out of ketosis at least a little bit you might get knocked out of ketosis you might slow down fat burning for a little bit of time but the large majority of the protein and the carbohydrates that you consume are going to go to the muscle as a glycogen replenishment and p70 s6k phosphorylation and muscle protein synthesis what about the kind of protein that you should have look at I have my opinions and I have my biases without a doubt I do think that breaking your fast like a lean protein shake is always a solid idea but I think that there’s some extra benefit to having a very lean red meat or having a lean even even a poultry would be okay but like a very lean red meat it still has maybe 1 or 2 3 grams of fat coming from omega-3 sources as much as possible the reason that I say this is the journal a clinical science has published a very intriguing study that found that Omega threes increased muscle protein synthesis and import activation which I explained in a second significantly more than groups that didn’t have Omega threes so what’s interesting is Omega threes by themselves like if someone were to just take omega 3 capsules or something didn’t cause an increase in protein synthesis or import activation but when they combine Omega threes with good quality amino acids and protein it increased import mTOR is what you want on when you’re building muscle auto Fujii is what you want on when you’re burning fat and going through a fast ok so it’s to night and day things when you’re fasting on top of G is a goal when you’re not fasting M towards the goal what we’re doing with fasting is clearly separating the two and that is the plan keeping them totally separate so we’re not going esophageal or toffee GM taught off a GM tour we’re going ah Tov the G M tour keeping them separate separation of church and state Emmit orotava G so the cool thing is that study found that increased mTOR activity in muscle protein synthesis 50% okay that’s some serious stuff now also it’s so important that you get grass-fed grass-finished if you’re gonna go this route because then that is the kind of protein that has the Omega threes salmon would have too much fat we wouldn’t have salmon post-workout we want to keep it lean like a lean steak or lean ground beef right okay but then additionally grass-fed grass-finished has vitamin A in it interesting results have shown that when protein synthesis is occurring in the body when you are building muscle actively vitamin A levels are being depleted there’s some theories as to why but there’s no denying that there is a correlation there again that correlation of as my body’s building muscle and going through synthesis my vitamin A levels are being depleted which implies that we need vitamin A for muscle protein synthesis well you’re not going to find vitamin A and traditional grain fed meat so if you if you don’t go protein shake go and lean meat I will say I put a link down below if you want to get good grass-fed grass-finished meat that’s cheaper than the grocery store in most places you want to check out butcher box so a special discount for anyone that watches my videos it’s grass-fed grass-finished meat delivered to your doorstep so high omega-3 content good vitamin A content but also just delicious stuff that gets delivered right to your doorstep so saves you the money having to go to the grocery store saves you the time they’re in a tremendous tremendous part of this channel because I talk about them so much so anyway special deal down below check it out after you watch this video and a huge thank you to them for extending that pricing to people to watch my videos it’s super awesome that they do that let’s jump over really quick to coffee and caffeine I think you guys are gonna like what I have to say here yes you should have caffeine pre-workout nothing else remember your training in a fasted state caffeine is going to increase catecholamines it’s going to increase adrenaline epinephrine therefore phosphorylating what is called perry Lipan which basically allows hormone sensitive lipase to activate people tend to think that when they are doing any kind of muscle building program that they should just neglect fat burning altogether no no no no you’re not going to burn fat and build muscle literally at the same instant so capitalise on the times when you would be burning fat and burn some fat because if you’re building muscle and you can burn fat in the process it gives you a little bit more wiggle room to have more calories okay you want to be able to have more calories so you can stimulate muscle growth but you want to be able to burn the excess fat without burning the muscle so having that caffeine pre-workout just like straight black coffee or straight caffeine is perfect but guess what along with that post-workout meal you might want to have a cup of coffee too here’s why the Journal of applied physiology published a very cool study that concluded that caffeine increases glycogen uptake into the muscle which means you’re gonna get more carbohydrates going into the muscle so they found when subjects consumed either a carbohydrate drink or a carbohydrate plus caffeine drink that the subjects that consumed a caffeine plus carbohydrate drink ended up having significantly more 66% more glycogen up taking the muscles for hours after a workout so what does that mean that means you have less likelihood of those carbohydrates circulating around and going to fat accumulation fat storage instead 66% more gonna go to the muscle if you are following a low-carb diet and you want to keep exceptionally lean while building muscle whoa mind blown because this allows you to really really take advantage of that so have that caffeine along with that grass-fed steak and that little bit of rice cake and that little bit of tangerine or whatever you choose to have just to give you a little bit of some foreshadowing as to what’s gonna happen the rest of this video I’m going to talk a little bit about cardio timing and then I’m gonna go jump in and talk about how you might want to orient your cardio days and how you might want to orient your major lifting days kind of what we’ve already talked about and then I’m gonna give you a whole calorie breakdown because I think that’s a very important thing that people want to know about how many calories should you have should you be in a caloric surplus we’ll talk about that just wanted to give you a little bit of a touch of what’s to come very important very important if you are doing intermittent fasting and you were trying to build muscle that you do not neglect your cardio okay other strategies might allow you to neglect but we are working on a slightly different pathway with intermittent fasting intermittent fasting we are trying to achieve mitochondrial efficiency and get the best mitochondrial density we are improving our metabolism at its core whereas other people that are trying to build muscle by gobs and gobs of protein powders and eating eight meals a day their mitochondria is not operating the way that yours is if you’re fasting you I hate to say it or upper-echelon you are superior in the sense of the way that your body is working in this case okay cardio improves mitochondrial density it’s a journal of applied physiology published a study that showed that just 30 minutes of endurance exercise done almost every other I think this study was every day but still every other day or so for a period of like four five six weeks improves mitochondrial density volume density forty percent I I understand that you may not be a science nerd like me but that is huge the mitochondria is where we process energy in the body if we improve the density of that by 40 percent it’s like we just added 40 more employees to a factory that creates energy that is huge how does that help you with building muscle well not only is it going to give your body more furnace power to just incinerate calories it’s going to make you stronger because ATP is still created at the mitochondrial level so you will find that you are stronger you have more stamina and you can push through those last reps a lot better so it makes a big big big difference just by keeping your cardio in the equation but full disclaimer and very important note to make I do not want you doing your cardio at the end of a fast so remember how I talked about doing your weight training at the end of a fast that is different from cardio we’re talking two different worlds here so your weight training should be at the end of a fast ideally for your big body part days your cardio should be towards it can be in the middle of the fast I just don’t want you doing excessive cardio when you’re already extremely nutrient deprived because you’re fasting example like this if I tell you to you’re lifting work out the end of a fast you’re going to be lifting at the end of 16 17 18 20 hours if you do your cardio in the morning and you’re gonna break your fast in the evening that would be fine you’re still technically fasted but you’re only eight hours into a fast instead of sixteen or twenty right so that’s the point there so you just want to set up your days accordingly big lifting days on the days that you break your fast right after a workout cardio days where they’re not gonna be close to the end of your fast and maybe some small lifting days in the same category as your cardio days it’s also very important that on the non intermittent fasting days you just eat healthy and you try to just follow a standard plan the benefit of intermittent fasting from muscle building is the fasting period keeps you lean so you can have a little bit more flexibility with your other days so now we have to talk about calories the big thing what I have to really make crystal clear is that a caloric surplus needs to be measured in a different way than you think I get asked all the time should I be in a caloric surplus to build muscle and the short answer is yeah it to some degree yes but you don’t measure it over the course of a day in fact I would actually recommend that you take the amount of calories that you would typically eat in a day and then divide that number by 24 and figure out how many calories you consume per hour on an average right so like if you were to aggregate it all if I consume 2,400 calories in a day then i roughly consume 100 calories per hour so what I want you to do is on a fasting day remember you’re only eating or allowed to eat for let’s say eight hours of that day if you’re doing a 16-8 method then you are not allowed to eat over the whole 24 hours you’re allowed to eat through that eight hours so what I want you to do is be in a surplus for each respective hour you’re allowed to eat okay so what that would look like is if you normally consume 2400 calories in a day then maybe if you’re allowed to eat eight hours that only amounts to 800 calories right but that 800 calories is probably going to be enough to sustain muscle during that point in time not saying you eat 800 calories I just want you to factor in how many calories you take in based on an hourly basis not on a daily basis my whole point in saying that is you don’t need to try to cram in 2400 calories in a couple hours you just don’t as long as you are in a surplus over that like thousand calorie mark you’re gonna be fine it’s all about the timing and getting the calories high for the for the appropriate time period you’re actually eating your body’s not going to handle 2400 calories in a couple hour period it’s just gonna neglect it and not utilize it right so massage that a little bit but don’t worry about it too much just get yourself in a nice surplus on the days that you don’t fast and you’ll be in much better shape I hope that that makes sense let’s talk quickly about supplements you shouldn’t consume any supplements while you’re fasting other than maybe some magnesium and possibly some green tea okay so while you’re fasting green tea is gonna help you it is gonna help you burn fat it is going to help you with a lot of different things and it’s going to help you stay seated okay but I also recommend taking in some magnesium so that your body can have a little bit of a calming effect magnesium is very very good at keeping you calm but it also makes it so that you still have the fat-burning mechanisms you’re not turning those off by calming yourself down protein powders obviously okay after you break your fast okay any kind of antioxidants vitamin C things like that will technically break a fast in some interesting ways that I’m not going to explain in this video so save almost all of your supplementation to the post-workout and just eating period vitamin D becomes exceptionally critical for you I recommend between 2,500 and 5,000 IU’s of vitamin D to help with muscle protein synthesis as it is required okay it’s very very important there okay and then additionally do not consume anything like branched chain amino acids during your fast I know that a lot of people want to build muscle and they want to take those because they think they’re gonna preserve muscle but they break the fast and they will spike your insulin so that when you do break your fast you don’t get as of a spike remember the one thing I really want you to take away with this we are consolidating the insulin spike so that we get a massive surge of protein synthesis right at the perfect amount of time to capitalize on muscle growth when we will actually use it in the first place you’re not building muscle all the time you build muscle at very specific times and with intermittent fasting we allow complete control of that so now you have the details you have the specifics in terms of what you need to pay attention to later on I could possibly do a meal plan video that gives you a sample meal plan but for now you need the details I have plenty of other videos and complete guides to intermittent fasting complete guide sticky dough and everything linked below in the description but for now please do hit that red subscribe button hit that Bell icon and then please do this channel a favor and yourself a favor by checking out butcher box down below in the description for your special discount special pricing special access thanks again you guys are awesome see see 

This Post Was All About BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide.
BEST Plan to Build MUSCLE with Intermittent Fasting - Complete Guide

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BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide – Thomas DeLauer

In this video, I’m going to provide you with absolutely everything you need in order to craft the ultimate muscle building intermittent fasting plan! We’re going to cover all sorts of stuff, ranging from the timing of your meals, the timing of your workouts, how you should break your fast, what supplements you should you take, and to how you should structure your workouts! The research shows, that when utilized properly, intermittent fasting can be an insanely powerful tool to build muscle. Let’s dive in and I’ll see you in the comments!

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Dieting vs. Muscle Loss | 4 Ways to Keep Muscle on a Diet:

4 Common Workout Mistakes:

Best Post-Workout Meals | Morning vs. Night:

You DON’T Need Carbs to Build Muscle!:

How to Bulk and Gain Weight (Muscle) on Keto:

Fasting Guides

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References

http://diabetes.diabetesjournals.org/content/53/2/294.short
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707648/
https://www.ncbi.nlm.nih.gov/pubmed/677623
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857584/
https://www.ncbi.nlm.nih.gov/pubmed/17201801
https://www.ncbi.nlm.nih.gov/pubmed/15946410
https://www.ncbi.nlm.nih.gov/pubmed/27139812
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3222600/

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How Much Dietary Protein Will Prevent Muscle Loss?

How Much Dietary Protein Will Prevent Muscle Loss?

How Much Dietary Protein Will Prevent Muscle Loss?

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so I wanted to do this video on protein because it’s a common confusion with so many people we’re gonna answer the question how much dietary protein do you need to consume to prevent the loss of muscle but let me just talk about one piece of this problem at a time okay the RDAs the recommended dietary allowance for protein is 0.8 grams of protein per kilogram in weight okay now I’m from the US so we don’t use kilogram we don’t use grams as much we use pounds so if you’re from other parts of the world this would make sense to you but if you’re from the US this is gonna make more sense this formula which is basically 0.36 times your pounds okay so I weigh 185 pounds so I would times 0.36 times one into five and that comes out to sixty-seven grams of protein per day that’s how much I’m supposed to consume ok there’s many problems with this recommendation which I’ll get into but that’s the minimum amount that I would need now if we just take a steak for example okay a hundred grams of steak which is a little over three ounces but let’s just say it’s three ounces to make it simple realize that this hundred gram weight of steak only gives us 25 grams of actual protein because most of it is water now this might be shocking to you you’re only getting a small portion of that being protein and a half we take it one step further and I’m not gonna even talk about the absorption of the protein I’ll talk about that next slide but I’m talking about how much of this protein actually turns into muscle or body tissue this is number two turning into body tissue well let’s take a look at the type of protein first we got breast milk which actually 49 percent of breast milk turns into body tissue eggs 48 percent that means 50 2% of those eggs do not turn in the body tissue they’re either used as fuel or is just wasted okay through the urine and eggs are at the top of list because we really can’t get access to breast milk alright so now we have meat fish poultry 32 percent okay so that’s even lower so you could imagine how much waste is occurring when you consume meat and fish so if we take 25 grams okay and then we take 32 percent of that which comes out to roughly a little more than 7 grams okay so now we’re getting with the actual amount of protein that’s turning in the body tissue 7 grams so the RDAs are very confusing because are they talking about actual absorption or are they talking about turning in the body tissue it’s almost impossible to find this information I have not found it ok all I know is that out of the steak you’re only getting like 7 grams okay which is a very small amount now you might be thinking well I’ll just eat more protein yes okay you could do that but realize with that extra protein comes more waste and comes more product as fuel okay so it can turn into sugar so you have that aspect I’m not saying it’s gonna be a big problem for blood sugars but I’m just saying that you’re not getting as much as you think turning in the body tissue then when we get into dairy like cheese or way you’re only getting 17 percent of that turning in the body tissue it’s even less egg whites without the yolk look at that that’s actually 16% so just goes to show you how important it is to consume protein in its whole form with fat you do not want to consume lean protein as in way you want to do natural the whole package the fat and the protein same time look at soy 17% so the egg whites and soy are very low on the list so you could imagine if this was soy and you’d take 17 percent of that so it’s just a fraction spirulina is only 6% not very much now in a recent video I did I talked about actually taking essential amino acids in addition to your own protein and the reason I like that is that you can give you a 99% effect I’m turning into body tissue with only a 1% waist so presently I’m doing that to enhance my protein amounts ok so let’s look at the next slide and this has to do with the other variables that influence your proteins number one absorption this is why it’s very difficult to determine how much protein an average person needs I’m gonna give you some ideas in a bit but let’s first talk about some of the other barriers you’re gonna run into number one insulin resistance most people have a problem with this they’re not able to absorb the amino acids because they’re they have insulin resistance but as you start getting in Quito and Amana fasting that improves so you’re absorbing more amino acids now the other problem with that is that you’re not consuming as much carbohydrates which means your insulin is also going lower it’s becoming more effective but it’s going lower and insulin is an anabolic hormone so it actually helps you make protein so with some people especially if they’re exercising we may want to keep their carbs at 50 grams instead of 20 ok which will actually give them a little more insulin to keep up with the activity but people that are not exercising will do much better at a smaller amount let’s say 20 grams because first of all they’re not going to need as much protein if we keep the carbs low they’ll do fine with the small amount of insulin so it really there’s just a lot of things going on here so we have insulin resistance we have the amount of stomach acid that person has most everyone over the age of 50 especially when they get the 60 70 and 80 they start losing your stomach acid now they can’t even break down the protein at the stomach level so they’re gonna nearly always be protein deficient and it shows up in a loss of collagen poor joint function fatigue and sagging skin now if the person has a problem with their pancreas let’s say they’re diabetic and their pancreas is exhausted because the pancreas makes insulin and other hormones but it also makes enzymes so if the pancreas is exhausted you’re not going to produce the enzymes to break down protein as well so the combination of the enzymes in the stomach and the acid and then the enzymes and the pancreas all help in the breakdown of protein so this could be a deficiency just with that this is why a lot of people do better when they take enzymes okay bacterias let’s say your friendly bacteria is not there because you took antibiotics or you’ve eaten a lot of GMO foods which destroy the microbes that alone can interfere with the absorption of protein right there and by the way bacteria help you make amino acids and proteins ok gut function so if you had gastric bypass where we have some surgery that’s going to greatly influence your ability to absorb protein – if you had celiac where your little absorptive villi are now gone you’re not going to absorb protein or nutrients as much so the gut function is very important if you have inflammation your gut that’s also going to stop the absorption of protein okay so then we have of course surgery I just mentioned that with the gastric bypass or let’s say you had some surgery in your colon that’s going to influence your absorption then we have the quality of protein okay I’m talking about this right here these the type of protein and of course the grass-fed or the organic so the quality of protein is very very important and then the quantity of protein like how much is too much and then you get the exercise the more you exercise the more protein you can in need okay so you need a little bit more if you if you’re an athlete and then you as you age you lose your stomach acid so you do need a little more protein to compensate for all the things that are going on as you age and I think a lot of people as they get older our protein deficient and they would greatly benefit from an amino acid product because these amino acids are already broken down they’re not in the protein form so they’re very easy to absorb okay illness all right if you have some type of chronic degenerative disease or illness you’re gonna need more amino acids so this could increase the requirement as well also the liver function if you have a fatty liver cirrhosis hepatitis all of those conditions are going to inhibit your ability to absorb protein so the more damage you have delivered on the kidney is going to increase the need the problem is the more approaching you consume the more waste you’re gonna have and if your kidneys or a liver are damaged you’re gonna overload the body with too much waste so it’s kind of a catch-22 that would be a good example of taking an amino acid product to supplement with so now the question is what quantity should you consume okay so I recommend instead of 0.8 you do 0.9 or 1.0 or maybe even 1.1 grams of protein per kilogram of weight that way at least you’re gonna cover some of these other problems that might come up and also if you keep the quality of protein high the need of protein won’t be as high all right hope that didn’t confuse you even more stay tuned for some more videos on this because there’s a lot more to talk about but thanks for watching oh one last thing because someone’s gonna ask this what you can do if you’re not sure about kilograms is you take your weight okay in pounds okay so I’m 185 and you divide by 2 point 2 to get the kilograms okay so you take the kilograms and then you times 1.0 this is the amount of protein you’re gonna need times 1.0 to get the amount of protein that you need in grams okay so just take your weight divided by 2.2 to get your kilograms so now you can multiply it times the amount of protein now this could be 0.9 or you know 1.1 but I would just to make it easy he can start right here and then comes a question how do you really know you’re getting the right amount of protein you’re gonna have to test it out you’re gonna have to eat a little bit more or a little less and see how you feel how do your joints feel how does your energy feel that’s probably gonna be the best thing all right now we’re officially done with the video

This Post Was All About How Much Dietary Protein Will Prevent Muscle Loss?.
How Much Dietary Protein Will Prevent Muscle Loss?

Here’s The Video Description From YouTube

Essential Amino Acids:

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In this video, we’re going to cover protein and muscle loss. How much dietary protein do you need to avoid muscle loss? 

RDA – the recommended dietary allowance for protein is .8g of protein per kg or .36 times your pounds. For example, I weigh 185, so I would do .36 times 185, which is 67g of protein I should have per day. 

However, there are many problems with the above recommendation. 

It might be shocking, but a small portion of the protein you eat actually turns into muscle or body tissue. For example, 100g (or 3 oz) of steak only provides 25g of actual protein. 

There are many variables that play into protein and muscle loss prevention: 

• Absorption in the gut (insulin resistance, stomach acid, enzymes, bacteria, gut function, inflammation, surgery)
• Quality of protein
• Quantity of protein
• Exercise
• Age
• Illness
• Liver function

If someone exercises intensely, that could affect the amount of protein they need. But the quality of protein is also important—especially since certain proteins do not turn into body tissue at any significant level.

Instead of .8g of protein per kg of weight, I recommend you do .9 to 1.1g. Also, if you keep the quality of protein high, the need for protein won’t be as high.

You can take your weight in pounds and divide it by 2.2 to get the kilograms, and then you can take the kilograms and multiply the amount of protein you need (.9 to 1.1) to get the amount of protein you need in grams.  

You may have to eat a little more or a little less protein and see how you feel to determine if you’re getting the right amount.

Taking essential amino acids in addition to your protein can give you a 99% effect of turning into body tissue. 

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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.

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