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Age-Related Muscle Loss (Sarcopenia)

Age-Related Muscle Loss (Sarcopenia)

Age-Related Muscle Loss (Sarcopenia)

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Age-Related Muscle Loss (Sarcopenia)

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D3 & K2 VITAMIN:

COD LIVER OIL:

KETO ESSENTIAL AMINO ACIDS:

ADD YOUR SUCCESS STORY HERE:

FREE COURSE➜ ➜

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.

Learn more about what you can do for sarcopenia (age-related muscle loss).

Timestamps
0:00 What is sarcopenia?
0:52 What makes sarcopenia worse?
1:02 Two factors to consider
1:20 Potential sarcopenia remedies
2:36 Share your success story!

In this video, I want to cover a condition called sarcopenia: age-related muscle loss. Sarcopenia is atrophy and degeneration of skeletal muscles and the loss of quality and strength of those muscles.

Typically, sarcopenia starts in two specific areas of the body: the quadriceps and the abdominal muscles. As it progresses, you can have a loss of the mass of muscle throughout the body. You can also lose your appetite and may have a higher risk of falling. Many times, there are no symptoms of sarcopenia until it becomes severe.

Sarcopenia can be worsened by:
• Immobility
• Nutritional deficiencies
• Lack of exercise
• Certain diseases

There are two factors to look at when someone has sarcopenia:
1. Initial muscle mass
2. Rate of muscle mass decline (loss of weight)

What you can try for sarcopenia:
• Routine exercise (especially resistance type training)
• Take vitamin D (10,000-20,000 IUs)
• Take omega-3 fatty acids (fish oil or cod liver oil)
• Take amino-acids (especially leucine)
• Take HMB (B-hydroxy B-methylbutyrate)

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 #ketolifestyle

Thanks for watching! You may want to give these tips a try if you have sarcopenia.

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How to Lose Fat and Build Muscle at the Same Time

How to Lose Fat and Build Muscle at the Same Time

How to Lose Fat and Build Muscle at the Same Time

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This Post Was All About How to Lose Fat and Build Muscle at the Same Time.
How to Lose Fat and Build Muscle at the Same Time

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FREE COURSE ➡
Find out how you can lose fat and build muscle.

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.

Find out how you can lose fat and build muscle.

Timestamps
0:00 Introduction
1:00 Exercise and growth hormone
1:14 How to lose fat and build muscle at the same time
2:37 Fat and your energy levels on keto
3:12 Fasting, fat loss, and muscle gain
4:20 The importance of electrolytes for fasting and exercise
5:09 How to bulletproof your immune system (free course)

In this video, we’re going to talk about how to lose fat and build muscle at the same time.

Exercise is responsible for about 15% of fat loss. Dietary changes make up for the other 85%.

While your diet makes up the bulk of your fat loss, it’s still important to exercise.

The key to building muscle while losing fat is to increase the intensity and volume of your exercise.

If you’re on keto and aren’t exercising, you will stop gaining muscle and possibly even lose muscle mass.

Keep in mind that you need plenty of recovery time and sleep after exercising. If you overtrain without recovering, the benefits of exercise reduce significantly.

Exercise can stimulate growth hormone up to 700%—which helps you build muscle.

The lower your carbs, the more you will lose weight because your insulin level will lower. But, insulin is also essential for the growth of muscle. If you increase your carbs to build muscle, you’ll also stop losing fat. So what can you do to both build muscle and lose fat?

Increasing your protein can help increase insulin without stopping fat loss—if you get the right balance. Try around 8oz of protein per meal.

Fasting is the most important thing for losing weight because it brings your insulin levels down. If you’re doing intermittent fasting, you can handle more protein without cause fat gain. Fasting can increase growth hormone by up to 2000%. Just make sure you have 1-1.5 tsp of sea salt and plenty of potassium and magnesium per day while fasting, or you won’t have the energy to exercise.

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.

DR. BERG’S SHOP:

Follow us on FACEBOOK:

Send a Message to his team:

ABOUT DR. BERG:

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

Thanks for watching. I hope this helps you start losing fat and building muscle at the same time. I’ll see you in the next video.

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Do You Build Muscle DURING a Fast? Protein Synthesis & Fasting

Do You Build Muscle DURING a Fast? Protein Synthesis & Fasting

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it makes logical sense that during a fast you’re breaking down protein which would lead us to believe that well we’re breaking down protein it means we’re breaking down muscle well we are but that doesn’t necessarily mean that it’s a bad thing okay there’s some really interesting research and in science in the human body you have to look at things through a macro perspective you can’t be tunnel vision with stuff so one would look at muscle protein breakdown and they’d think that automatically means that muscle is getting broken down and vanishing into thin air so let’s kick off this video with a couple of really quick studies i’m not going to go into exquisite detail with them i just want to lay them out so we have research out the way and then we can start talking a little bit more logic and what’s probably happening but first i do ask you hit that red subscribe button this is the internet’s leading intermittent fasting channel you won’t be disappointed and then please hit that bell icon to turn on notifications all this stuff is informational purposes only fasting can be extreme sometimes i’m not a doctor i’m just some dude on the internet and i’ve lost about 100 pounds and i enjoy biochemistry this first study was published in the european society for endocrinology okay it took a look at 72 hour fasts and it wanted to investigate what the net protein breakdown was like okay well no surprise they found that during a 72 hour fast there was a big increase in net protein breakdown which means that somewhere in the body protein is being broken down but they also found that mtor was turned way down now to give you perspective mtor is what we call the anabolic switch mtor is uh the big overall master switch that tells the body yes you’re in building mode or no you are not so mtor was deactivated or reduced however when they look at other genes and other situations like foxo3 there wasn’t really a change so what this tells us is that the muscle protein breakdown was a result of mtor being deactivated or down regulated not because there is a protein deprivation now i know that’s gobbledygook so let me just kind of just circumnavigate it make it clear basically what that means is yes protein breakdown was elevated but only because muscle building was turned off not because there was a need for protein as fuel okay now here’s another study that was published in plos one okay it found that the phosphorylation of mtor was down regulated by about 50 percent throughout a fast again no surprise that just tells us right then and there m taurus turned down however they also found that autophagic markers autophagy was upregulated over 30 so let me again give you context here muscle protein breakdown increased because mtor turned down but autophagy went up that implies that those proteins that were broken down from the muscle were actually used via the autophagy pathway to build something else up so it doesn’t mean that we just magically excreted this protein and it just disappeared it means that that protein was broken down from muscles and it was used somewhere else okay we’ll explain more about this because it actually could lead to even better muscle growth okay in way of higher quality muscle so just stay tuned on that part so it’s important that we know that muscle protein breakdown is crucial okay in fact if you look at mice that have been engineered to not ever break down muscle protein they are markedly weaker why because muscle protein breakdown is what ultimately is the later stimulus for muscle protein synthesis if we don’t break down we don’t rebuild so during a fast your body is taking broken down weaker parts of the muscle putting them somewhere else and then later on when you eat it’s going to repair that part that it broke down you’re not losing muscle it’s not going away okay as long as your refeeding strategy is appropriate you’re gonna actually build higher quality more than likely denser muscle so essentially when we see that autophagy increases during a fast that is like the superhero that’s taking the protein that’s broken down and putting it somewhere else i want you to think of it like this it’s like a dysfunctional robin hood okay so your body has this robin hood that sees that there are muscle proteins in your muscle itself that are just kind of dysfunctional not doing their job very well they’re just poor members of society so robin hood goes in and he takes those proteins and he says hey you don’t deserve this job and he gives them to other areas of the body that have potential that maybe just need a little extra protein a little extra manpower so maybe he’s giving them to the skin or the intestines or the hair or the collagen right okay now that doesn’t mean that the muscle protein that’s in the muscle is just gone for good the moment that you refeed the moment that you eat as long as you’re consuming enough meat or enough protein those proteins from what you ate are going to repair what was stolen so you’re never going to have an impetus or a catalyst to repair what was stolen from robin hood unless you get rid of it in the first place and refeed with good quality meat i will go ahead and note if you want to have good refeeding strategy i recommend butcher box okay they’re an online meat delivery service i use them all the time super high quality meat super high quality grass-fed grass-finished beef delivered right to your doorstep and honestly super convenient that’s why i use them so much so highly highly recommend it so lean ground beef lean steaks filet mignons we’ve got uh fish we’ve got sockeye salmon they’ve got all kinds of good stuff they’ve got bison now for members it’s great so check them out down below special link down below in the description please do check out butcherbox down below you won’t regret it so now you’ve refed in a proper way your muscles are satiated right and you never really had that net protein breakdown overall unless you end up not eating enough during your eating window so i always recommend yes make sure your calories are up make sure you’re eating enough during your eating window okay fasting isn’t all about a caloric deficit it’s about reallocation and meal timing and time restricted feeding but still getting the same calories in so one thing to consider also if you need a little bit extra push why would your body preferentially use muscle for fuel during a fast when it has plenty of fat to use fat yields nine calories per gram protein yields four show me any economic reason as far as your body’s concerned that it would want to use muscle versus fat when fat is just there to go and all the genetic pathways are there the gene expression the activation is there to utilize that fat okay it makes way more sense for it to use fat and then i want to coin some stuff from peter atiyah okay peter attila is highly respected regarded in the fasting community he’s a great md that knows a lot in this category and done some work with him okay so he talks about how during a fast your body’s utilizing fats which means you have more ketones being elevated well ketones are muscle sparing because they spare leucine okay so leucine is largely an activator of mtor it’s very anabolic helps muscles grow so if you’re in a fasted state peter suggests that yes globally from a large perspective mtor levels are turned down which means that in the global view your body is in much more of a catabolic state than a muscle building state but that doesn’t mean that it’s localized so what i mean by that is yes mtor is turned down but at the muscular level you actually have a muscle sparing effect because leucine is high so just because mtor’s down doesn’t mean that it’s down in the muscle and if you’re giving yourself a little bit of a stimulus to be able to create new muscle by lifting some weights during a fasted period you can actually activate mtor at the muscle level while keeping autophagy high at other levels it’s not just a master switch there are secondary switches as well so that means that we could have the potential during a fast to activate protein synthesis in such a way that when we break our fast we build very quality muscle i encourage you take a look at people that frequently fast and i just this is anecdotal and this is kind of just outcome based i suppose take a look at most of the people that practice intermittent fasting and also lift weights you’ll notice their muscle is denser generally speaking they’re usually very strong they usually have good muscle bellies they usually have very fibrous looking the point is higher quality muscle and they usually have less injuries to boot although that’s purely anecdotal and i do talk to a lot of people and think that i know what i’m talking about in that category but feel free to prove me wrong anyhow i highly recommend that you watch this video one or two times and really let this soak in i’m going to do a follow-up video where i talk specifically about the fasted forms of training that actually can help benefit this whole process to begin with don’t forget to check out butcherbox down below and also please don’t forget to like subscribe and turn on notifications see you tomorrow

This Post Was All About Do You Build Muscle DURING a Fast? Protein Synthesis & Fasting.
Do You Build Muscle DURING a Fast? Protein Synthesis & Fasting

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Please hit that red SUBSCRIBE button!
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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

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Questions that will be answered within this video:

– What happens to protein synthesis during a fast?
– What happens to recycled cells during fasting?
– How does the recycling of old cells during a fast affect our muscles?

References

https://pubmed.ncbi.nlm.nih.gov/27054028/
https://pubmed.ncbi.nlm.nih.gov/12750588/
https://www.nature.com/articles/s41598-017-05483-x
/

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Muscle Growth Tips FOR WOMEN (Nutrition and Workout Hacks)

Muscle Growth Tips FOR WOMEN (Nutrition and Workout Hacks)

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This Post Was All About Muscle Growth Tips FOR WOMEN (Nutrition and Workout Hacks).
Muscle Growth Tips FOR WOMEN (Nutrition and Workout Hacks)

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Please hit that red SUBSCRIBE button!
Try Thrive Market!:

Check out all my pantry staples from Thrive Market, too:

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

Join my Email List:

Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc):

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Muscle Growth Tips FOR WOMEN (Nutrition and Workout Hacks)- Thomas DeLauer

Questions that will be answered within this video:

– What are the hormonal differences between men & women with respect to building muscle?
– Should women train differently than men in order to build muscle?
– What should women consume in order to promote muscle growth?

References

https://www.ncbi.nlm.nih.gov/pubmed/18390925
https://www.ncbi.nlm.nih.gov/pubmed/18317381
https://link.springer.com/article/10.1007/s40279-013-0081-6
https://pubmed.ncbi.nlm.nih.gov/28699923/
https://link.springer.com/article/10.1023/A:1001834404611
https://journals.lww.com/nsca-jscr/Fulltext/2014/04000/Sex_Specific_Responses_to_Self_Paced,.7.aspx
https://www.frontiersin.org/articles/10.3389/fendo.2014.00195/full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2564387/

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How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

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I’m sort of a fat-loss guy through and through and I’m definitely a nutrition guy through and through but I still know a thing or two about building muscle and I still like to nerd out on the science so let’s nerd out together and let’s talk about muscle protein synthesis from a training and a little bit from a nutritionist and boy if you watch my videos most of the time I’m talking about nutrition and how it relates to what’s called muscle protein synthesis right where we from a biochemical standpoint are building muscle it’s easy to talk about just the mechanical piece lift heavy weights build muscle no I like to look a little bit deeper so you’re gonna learn in this video how training specifically affects your cells to be able to build muscle and how you can tailor your training and how you can design a program for yourself to be able to get the maximum amount of muscle growth while also keeping the fat levels down so we’re gonna have some fun with this we’ll go into frequency how often you should touch on a body part we’ll talk about intensity we’ll talk about the timing time of day we’ll talk a little bit about hormones it’s gonna be pretty comprehensive but I’ll make it short I do want to make sure you hit that red subscribe button if you don’t mind that way you’ll never miss our daily videos but then hit that little bell icon too so you get a little notification every time I do post a video also after this video I do highly recommend that you check out atletic greens they’re a really cool greens company and I’ve partnered up with them on a lot of my videos so I highly recommend them so if you want to have that after a workout where you’re trying to get a little bit more of an infusion of nutrients and infusion of greens definitely recommend that you check them out they’re really designed for everybody but they were built upon kind of this they’re really designed for everybody they’re really built originally for athletes hence the name athletic greens so highly highly highly recommend you check them out and there’s a special discount special pricing for anyone that watches my channel the best way that you can support my channel is by supporting my sponsor so really appreciate that make sure you check them out down below so first thing I want to talk about is frequency here okay how often you train a body part now if you walk into any Globo gym you’re gonna find the bros and one of the ladies too just hitting one body part once a week and then coming back Monday again and hitting chest I understand the theory behind that is that you’re trying to just obliterate a muscle group so that you trigger the maximum amount of muscle protein synthesis but when we look at the science it doesn’t really add up that way so the Journal of strength and conditioning research took a look at two groups of people okay the first group would train a body part three times per week okay so they would train a body part three times per week with slightly less repetition slightly less sets low lower volume okay then another group would train a body part one time per week with a larger amount of volume kind of a standard obliterating a body part kind of thing what was interesting if they found that the group that trained three times per week had 2.1 percent greater muscle fiber size than the group that trained one time four week so why is this occurring what’s going on well again it comes down to biochemistry we have to look beyond just lift heavy weights build big muscle okay it has to do with the fact that muscle protein synthesis elevates for about 72 hours and then drops off so that means if I were to go train my chest right now I would have protein synthesis occurring for about 72 hours before it would drop off well if I were to only train my chest one day per week I’m missing out on essentially four days each week where I could be having muscle protein synthesis so we want to touch the muscle multiple times per week so we can capitalize on the maximum number of growth cycles based upon when we have muscle protein synthesis occurring so this might mean that one given day of the week like Monday or Tuesday isn’t necessarily assigned a body part you might have a constant rotation so if you hit it three times per week with slightly lower volume you’re going to trigger more of that muscle protein synthesis we’re not necessarily more of it but you’re gonna constantly keep it activated so if I hit my shoulders on Monday and hit them again on Thursday then I’m touching the multiple points that I can to get the maximum protein synthesis but it’s useless to really hit them frequently more frequently than that so if I were to hit chest on Monday and then hit chest again on Tuesday I’m not really getting double the effect my protein synthesis is already elevated does that make sense the other thing that we have to look at now is timing what time of day should you train for more muscle protein synthesis well I’m a morning trainer and I’ve always stood behind that but the research kind goes the other way which is kind of interesting there’s a study that was published in the applied physiology nutrition metabolism Journal took a look at 42 men and it found that those that train in the evening time had a 50% increase in their overall muscle growth compared to those that trained in the morning now why is this occurring well one could argue that body temperature is higher things like that hormones this and that but I think when it comes down to is that there’s different kinds of people okay there’s some other studies that show that we have different diurnal rhythms some people are morning people some people are evening people and if you dive into sort of the the little pieces of the study and dive into the individuals you see that well you’re probably going to have some morning people that are forced to train in the evening but largely you’re going to have people that are intermediate people and evening people training in the evening and what that means what I mean by that is that if these are evening people their body temperature is at that best point in the evening a long complicated way of saying if you’re a morning person you wake up in the morning and you feel good in the morning you should try to allocate your workout to the morning if you are a night owl and that’s just how you’re wired you probably should hardwire your workout to be in the evening the best that you can evening people don’t get as good of a result training in the morning intermediate people people that are kind of one way or the other don’t get as good of a result training in the morning with muscle growth however from a hormonal standpoint you might get a better effect and from a fat loss standpoint there’s no denying that training in a fasted state is beneficial the question you have to ask yourself is if you’re training in a fasted state can you extend that fast through the end of the day and still train in the evening if my schedule were to allow it and I were to fast frequently I wouldn’t mind training in the evening in a fasted state for me I just don’t feel good when I train in a fed state so that’s a different story for a different day the point is it comes down to body temperature hit muscle protein synthesis and overall performance seems to be better when our body temperature is elevated and morning type people their body temperature their heart rate their oxygen consumption all is up nice and early but then it comes down earlier in the day too whereas night owls it’s the opposite their body temperature comes up later in the day and their melatonin and their sleepiness and everything comes in later in the night so you just have to work out with your peak that’s all there is to it the next piece we have to talk about is rest periods now there is a cool study that was published in the experimental physiology research and journal okay took a look at one-minute rest periods versus five-minute rest periods which is gasoline I can’t even imagine taking a five minute rest period well they did discover that the longer the rest period the more muscle protein synthesis one hundred and fifty two percent increase in muscle protein synthesis if you were training with a longer rest period and what it came down to was well pretty much recovery okay and pretty much being able to have maximum muscle contractile strength if you end up having short rest periods yeah you have sort of a catecholamine almost an adrenaline like effect that inhibits the muscle from contracting too much but it keeps hormones elevated so then you have to ask yourself okay well if I want shorter rest periods and I like to workout fast yeah you’re gonna get a better hormonal response which may result in a better fat loss and conditioning result but if your ultimate goal is just building muscle then you may want to consider having a longer rest periods but it does come back to once again being well-rounded so one of the things that I personally like to do is have workouts where I’m focusing on maximum muscle contractile strength okay where I really want to be able to have longer rest periods I don’t go five minutes I go more like to but then I focus on that and then I have other workouts where I’m more about moving quick but one thing is for certain if you train antagonist body parts it’ll probably worked out better example being back and chest instead of back and biceps right back and biceps are synergistic body parts so when you’re training your back you’re also training your biceps so then if you go to a bicep exercise right after that you’re not allowing that full recovery okay and when it comes down to muscle protein synthesis yes the muscles need to be able to be taxed to a certain degree but in a minute we’re going to talk about intensity and how it may not play as big of a factor as you really think okay so what we have to look at is how often do you want the hormonal effect of training really really hard and how often do you want the muscle protein synthesis effect of training hard while having adequate rest to continue to train hard I should note that with this research the researchers did note that adaptation can and will occur so for example if you’re just starting to work out and you take longer rest periods because you want to have that maximum muscle contractile strength that’s great but as you get to be a better athlete a more conditioned weightlifter or more condition just athlete in general well you can get by with shortening those rest periods so that might make sense as to why two minutes is a long rest period for me I feel like my body’s recovered in two minutes and my muscles are conditioned to being able to have that maximum amount of stimulation and be able to really be recovered in two minutes so point is is yes you may want to start with longer rest periods but that five minutes might end up being two minutes later on down the line in the next thing we need to talk about is intensity though because this is kind of how it all wraps up together right so with intensity the Journal of physiology published some research that showed that when we look at what’s called p70 s6k which is the downstream pathway of mTOR related to muscle protein synthesis intensity didn’t really matter all that much so they took a look at the range from 60% to 90% intensity and they found that p70 s6k phosphorylation remained steady regardless of intensity so remember P 70 s 6k is essentially what regulates how much muscle is built from the protein you ultimately consume after a workout so what does this mean for us it means that you don’t need to be beating the everliving heck out of your body it does mean that 60% or 90% it’s all the same as far as what’s triggering muscle protein synthesis however again to be able to actually have that 60% remain 60% you still need to have progressive overload so what I mean by that is you can’t pick away and say this is my 60% intensity and then just continue with that weight for the rest of time okay 60% intensity is gonna be relative your sixty percent intensity might be seventy pound curls today it might be 75 pound curls next week so you still need to be progressively overloading otherwise the overload principle just would be completely null and void point is is you don’t need to be lifting maximal maximal effort all the time especially if you’re training frequently enough to trigger muscle protein synthesis every 72 hours and I’m going to touch on nutrition for just a second because I think it plays a big role okay loose is an amino acid that absolutely should be in your diet whether it’s from the right kind of food like salmon or from chicken and things like that or you’re getting it from an exogenous additional source on top of your food okay leucine is highly anabolic and triggers muscle protein synthesis the other thing Oh Meghan threes are very very important for muscle protein synthesis okay there are some studies that demonstrate that Omega threes actually trigger more of that p70 s6k phosphorylation by up to 50 percent in given models yeah that’s a big thing if we’re talking about 70s 6k having Omega threes after workout might be really good you just don’t overdo it because think about how omega-3 is are anti-inflammatory different rabbit-hole for a different day once again but we don’t want to have inflammation brought down too much okay so if we time our training we time our nutrition we make sure that we have the right kind of nutrients in our body we can probably get the body that we want we just have to be periodized and data-driven about it I do want to recommend one more time that you check out athletic greens down below in the description to again if you’re looking at just something well-rounded I do recommend adding that to like your post-workout shake or anything like that simply because that way you can at least get that micronutrient infusion that you would want to there’s nothing better feeling than actually having protein synthesis occurring but also feeling like you’re getting I don’t know nutrient rich the same time so again special link down below if you want to check them out and I highly recommend you do and I would appreciate it so anyhow as always keep it locked in here in my channel and I’ll see you tomorrow 

This Post Was All About How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc).
How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

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In a study published in the Journal of Strength & Conditioning Research

One group (10 guys) trained a certain muscle group 3 times a week with a lower number of reps, the other group (also 10 guys) trained a certain muscle group intensively and only once a week

The group exercising the same muscle group 3 times a week showed more muscle gain (forearm flexor muscle thickness was 2.1% greater)

Researchers concluded that training a muscle group more than once per week, “…may be an effective strategy to enhance hypertrophic increases by facilitating the use of higher volumes over time.”

This might be explained by research published in Sports Medicine which found that protein synthesis only stays elevated for 72 hours after the workout

Time of Day

Optimal growth also depends on when you exercise…

Study published in Applied Physiology, Nutrition, and Metabolism reported that in a group of 42 young men, those who exercised in the evening gained significantly more muscle than those who exercised in the morning.

Men who trained in the morning saw their quads – specifically, their outer thighs – grow by an average of 12%

But the ones who hit the gym later in the day saw their thighs grow 50% more quickly (this study was 6 months long)

Additional Study

Another study from Finland (this one was ten weeks long), published in the Journal of Strength & Conditioning Research, subjects who trained in the evening increased the size of their thigh muscles, on average, 30% more than the morning group

Why Is This?

Daily variations in core body temperature, energy metabolism and hormone fluctuations are influenced by our circadian rhythms

High core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow – most people can achieve higher muscle activation levels in the evening compared to the morning
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761508/
Additionally, a study published in American Journal of Physiology looked at rats exercising by running 5 days/wk up a 6% grade at 20 m/min for 60 min in either 73 degrees F or 39-46 degrees F
HSP 70 increased 12.3-fold in the 73 degrees group compared to sedentary control group and was unchanged in the cold room runners

Note: your body can adapt to training at different times of day

How Long to Rest Between Sets?

a study published in Experimental Physiology Research confirmed that longer breaks between sets (5 minutes instead of 1 minute) resulted in stimulation of MPS which was greater than in a short-break group.

saw a 152% increase, versus 76% increase in those with short rest intervals.

A study published in the Journal of Strength & Conditioning Research then confirmed the benefits of longer breaks from a long-term perspective.

Longer breaks showed significantly greater muscle fibre thickness after 8 weeks

Potential Explanation

The researchers believed shorter breaks resulted in less growth due to compromised activation of intracellular signaling

Lifting Intensity

Published in the Journal of Physiology: the rate of p70s6K phosphorylation remained unchanged at 60-90% intensities

Another study published in PLOS One, reported that low-load high volume resistance exercise triggers MPS more effectively than high-load low volume resistance exercise.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2918506/

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Vitamin E Corrects Muscle Dysfunction

Vitamin E Corrects Muscle Dysfunction

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so let’s talk about the importance of
vitamin E in muscle function especially when you exercise now vitamin E is
typically known as an antioxidant especially for the inner surface of your
arteries in fact having enough vitamin E in the layer of your arteries can prevent
the accumulation of platelets and clotting factors and all sorts of things
that could build up that could potentially clog your arteries but it’s
there to prevent the oxidation okay of certain things like high blood sugar
chemicals that destroy the layer of your blood vessel because as soon as you have
damage there you start having cholesterol and calcium come in to patch
this up and then things start getting out of hands vitamin E deficiency is
usually one of the first things to occur on the chain of events because if you
don’t have enough vitamin E things start to oxidize and build up vitamin E will
also support the retina and the complications from diabetes that affect
the retina like retinopathy which basically are dysfunctions of the retina
or diseases of the retina when you get diabetes you have a high amount of sugar
flowing through the bloodstream the vitamin E will also help peripheral
nerves and supporting them and preventing the damage that can occur
from other things one of the most important things that vitamin E can do
is support the skeletal muscle membranes okay now think about this when you
exercise you’re actually adding stress to the body you’re tearing down muscle
tissue another tissue connective tissue and then your body repairs so you tear
and repair you’re actually tearing down at the microscopic level your membranes
and vitamin E is very essential in that repair action if you don’t have enough
vitamin E either it’s not going to heal right or it’s going to heal with scar
tissue so we’re gonna get a slow recovery
for deficient in vitamin e we get muscle weakness we get muscle myopathies which
is a dysfunction of muscle and that could be a lot of different things if
you’re taking all the electrolytes for cramping and your legs or anywhere in
your body it’s not working take vitamin E and I’m not talking about
taking a synthetic version of vitamin E and talking about a natural complex of
vitamin e not just the tocopherols which there are seven of them like alpha would
be one of them but also the tocotrienols all those together would form the
vitamin E complex that makes vitamin E very functional if you take just one
synthetic fractionated part of the vitamin E complex you may not see the
benefit reducing cramps can be improved with vitamin E also if you have muscle
stiffness and muscle spasm on one side note in absorption of vitamin E is you
need a good liver and you need a good gallbladder if you don’t have a
gallbladder or you have a dysfunctional gallbladder or even fatty liver you
could be deficient in bile and because vitamin E is a fat soluble vitamin not
having a bile can prevent the absorption of vitamin E in that case you would want
to take some bile as a extra thing to help you absorb vitamin E the other ways
that you could be deficient about a mini of course not consuming enough vitamin E
in the diet but also having some type of malabsorption problem because you had
some type of pre-existing damage in the colon itself so now there’s scar tissue
you had history of antibiotics or whatever and now you have gut damage you
can’t absorb it so that’s another challenge you’re gonna have to overcome
all right number three reduces the ability of your muscles to contract now
that has to do with the strength of the muscle I remember in practice people
coming in with weak muscles and a huge difficulty of exercising without
becoming really fast I would always recommend a
complete vitamin E complex and it’s amazing how much more endurance they’ll
have so if you have a reduced ability for muscles to contract because your
vitamin E deficient you’re gonna get muscle fatigue so you’re not going to
have the endurance of exercise your performance with exercise will be poor
you have tearing going on or breakdown in the muscle tissue but without enough
repair so then you develop scar tissue and this is one of the reasons why
people will rub wheatgerm oil or vitamin E on a scar because it can break down
some of the scar tissue vitamin E can help reduce cramping especially of
your heart apparently has something to do with increasing the amount of oxygen
to the tissue to allow the muscle physiology to contract correctly and
relax correctly and one additional thing about that if you’re also deficient in
vitamin b1 you’ll develop a lot of excess lactic acid as in restless
leg syndrome but that lactic acid could be anywhere in the muscle you do need
vitamin E and vitamin b1 and it just so happens that both of them are usually
depleted when you’re on a high carbohydrate diet I’m talking about
refined foods refined flour products okay like the bread pasta cereal
crackers biscuits pancakes things like that and high fructose corn syrup which
is refined sugar and what food is high in the vitamin E complex you have wheat
germ okay you have leafy greens sunflower seeds almonds vitamin E is in
a lot of additional foods but if you exercise on a regular basis and you want
to improve your strength and decrease the fatigue and improve your endurance
definitely apply the information in this video and if you want to know a little
bit more about vitamin E I put a video up right here 

This Post Was All About Vitamin E Corrects Muscle Dysfunction.
Vitamin E Corrects Muscle Dysfunction

Here’s The Video Description From YouTube

Vitamin E may be able to help improve your endurance while exercising and help reduce fatigue. Check this out. 

Data:

https://link.springer.com/chapter/10.1007/978-3-0348-8958-2_9
 
Timestamps
0:08 Vitamin E function
2:12 Vitamin E deficiency
5:54 Foods high in the vitamin E complex

Today we’re going to talk about the importance of vitamin E for muscle function—especially when you exercise. If you exercise on a regular basis and you want to improve your strength and endurance as well as reduce fatigue, this video is for you. 

Vitamin E is known as a powerful antioxidant, and it may help support:

• The inner surface of your arteries 
• The retinas
• The peripheral nerves 
• The skeletal muscle membranes 
• Reducing cramping—especially in the heart

Vitamin E deficiency symptoms:

1. Muscle weakness 
2. Muscle myopathies 
3. Reduced ability for muscles to contract

If you have a reduced ability for muscles to contract because you’re vitamin E deficient, you may experience muscle fatigue. You may have poor exercise performance, and you may also have tearing of muscle tissue without enough repair. 

Foods high in the vitamin E complex:

• Wheatgerm 
• Leafy greens 
• Sunflower seeds 
• Almonds 

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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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.

Thanks for watching! Consider using vitamin E when you exercise to help improve endurance and reduce fatigue.

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LIVE- Building Muscle with Intermittent Fasting: Coaching with Thomas

LIVE- Building Muscle with Intermittent Fasting: Coaching with Thomas

LIVE- Building Muscle with Intermittent Fasting: Coaching with Thomas

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what’s going on everybody out there in corn in land locked down at their homes just bored out of their mind they apologize for a little bit of echo I’m literally in my studio by myself I’ve got a little webcam I’m on a treadmill on a tripod on a treadmill I’ve done that before and I’m just sitting here literally by myself with my own little livestream setup I’ve got my laptop right here so that I can pull up everybody’s questions and everything like that but I figure okay I’ve been talking a lot about losing weight maintaining your weight while you’re at home stuck on lockdown things like that but let’s talk about the reality of this a lot of us are going to be in a caloric surplus a lot of us are going to be able to put on some muscle right now so why don’t we leverage your fasting to do so now the cool thing is is because I’ve been locked down just like all of you I’ve had a lot of time to research I’ve had a lot of time to sit down and find some new things so things I’m going to talk about today are things that I’m sharing with my community you guys before I ever put it out into full published videos if you want to call it that this is more of a live stream that’s just to interact with you guys so I know we’ve got a lot of people on here go ahead and comment where you’re watching from say hello I haven’t set up a little bit different than I normally do because I’ve got my webcam in front of me and I’ve got my laptop right here so you see me looking off to the side a little bit it’s just as literally I’m looking at everyone talking commenting you already have close to 500 people in this broadcast so I’d love to get a lot of people and I want to go ahead and I want to jump right in and a couple of things that I want to touch on very quickly that are just going to be they’re just important just due to the specific time now I apologize if this is something that you’ve heard from me before but just take my word on this because it’s just for safety right now given the state of everything that’s out there with the pandemic I do not recommend that anybody fast longer than 24 hours right now okay just has to do with quelling inflammation a little bit too much now I’m not going to make this video about this topic I want to talk about muscle building I just I have to service I’m talking about this otherwise I would be doing my job so you know what I mean by that is try not to do any fast longer than 24 hours even if you’ve experienced now just because it can stress your body out a little bit and I don’t want anyone to put themselves at risk but everything that’s going on right now so hey let me say hello to some people we’ve got California in the house Pennsylvania we’ve got New York City we’ve got Massachusetts we’ve got North Dakota we’ve got Turlock California SF Bay Area Pittsburgh area awesome got a good chunk of people here okay so I’m gonna answer questions but I want go ahead and kind of lay out some of the things I’ve learned recently now some of this stuff is stuff you’ve heard before the big thing is going to be switching up at the timing of your intermittent fasting routine now I know you’ve probably heard this and some of my videos before but I encourage you to look at fasting a little bit different we all have a tendency to feel like we need to fast from evening to evening okay we always feel that way because it’s just normal we fast and then we break our fast with dinner well what I want to encourage you to do is a couple days per week fast from morning to morning and what I mean by that is you’d eat your breakfast okay and then you’d fast the rest of the day and you’d go to bed hungry okay and then when you get up in the morning you’re going to work out in your fasted state and then you’re going to break your fast after your workout in the morning okay why do I suggest that you do this well again for those of you they’ve seen my videos you know this but I have to explain it in general you are very insulin sensitive at the end of the fast and building muscle is all about capitalizing on insulin sensitivity okay your body or your cells ability to absorb nutrients at a specific point in time it’s very very high at the end of the fast well it’s also very high in the morning but it’s also very high at the end of a workout so we get a triple threat so what that allows us to do is truly get the best of both worlds we can quite literally burn fat and build muscle inside of a 24 hour period of time so by fasting throughout the course of the day of course we’re burning fat then we’re working out in such a fasted state because we’re effectively at the end of the 20 22 24 hour fast that the result of the workout in terms of our insulin sensitivity is to be SuperDuper high which means when you do break your fast your cells are going to be like sponges and they’re going to absorb that stuff like mad okay now a lot of you of course you’re gonna be asking like well what do I eat right after my workout in that case well I’m gonna get to that one second let me shout some people out and say hello guys everyone that’s on this broadcast could you mind hitting that thumbs up button hitting that like button for me super appreciated okay and one comment okay cool well we’ve got some Tony rich says that’s super convincing yeah it’s very very awesome really guys if you’re not here make sure you comment where you’re watching from okay let’s go ahead and let’s break this down a little bit more what would that look like we break your fast okay so you’ve got heightened insulin sensitivity now well you don’t want to be breaking your fast with something that’s gonna disrupt that okay so whether you are doing a low carb diet or your paleo or your vegan doesn’t really matter I highly advise that you keep fats out of the mix right when you break your fast and you’re talking to a guy that predominantly preaches a lot of keto right for me to say don’t consume a lot of fats with this meal says a lot remember with insulin sensitivity another thing happens when your insulin sensitive what’s gonna happen is anything that you absorb is going to potentially go into the muscle cell or go into the cell in general which means what that we don’t necessarily want to be consuming fat at that point in time but remember this isn’t every day this is only on the days that you’re fasting in the morning right so what I would recommend is simply use lean protein and that is it if your keto but if you are not doing keto this would be a great time for you to have something high glycemic now some of you might be wondering why why would you ever recommend something high glycemic why would you ever recommend me having a high glycemic carbohydrates that seems wildly unhealthy okay high glycemic carbohydrates are only bad if they’re out of control okay what I mean by this when you have a high glycemic carbohydrate your blood sugar goes up up up up really fast and then down down down down down really fast okay feel like I’m talking my top yeah so it goes way up and then way down this is I deal because we can actually have our insulin spike and our blood sugar spike be in a finite amount of time where we can leverage complete control over it an insulin spike does us good because it allows us to build muscle allows us to store nutrients chronically high levels of insulin I repeat chronically high levels of insulin are terrible leads to insulin resistance leads to disease leads to a lot of comorbidities a lot of bad things but if we can spike her insulin with good amount of carbohydrates right when we break our fast along with some protein great fun fact even if you are Kido there is a very good chance that you could get away with having between 30 and 40 grams of carbohydrates at the end of your fast at the end of your workout along with some protein and barely kick you out of ketosis that just goes to say how powerful the statement fast is your so insulin sensitive your muscles are going to gobble up the carbohydrates and gobble up the protein in such a fast way that you get to kill two birds with one stone you get to have your cake and eat it too although it’s not really cake it’s going to be a boring car let me go ahead and look at some of these things that are coming up here real quick this is a great broadcast we got a lot of people on here for those of you just joining on if I look over here that’s just because I have my computer over here I have the webcam right here let’s see you get some good to mental benefits in depth you break your fast let’s see no you know not generally no okay they don’t necessarily end up you break your fast as long as you are keeping your ketones level so I have some other good questions that are coming in yeah people are asking exactly what I should write fast with okay so let’s go ahead and let’s cover that guys would you mind please pleaseplease hitting that thumbs up button if you’re watching this broadcast and just wait it just kind of loose the video up a little bit I want to get a lot of people on here fYI I went ahead I put some links down below in the description just some recommended products recommended things magnesium vitamin C’s vitamin DS things that people are just interested in right now nothing for me to even talk about in this video I just wanted to mention that their down description because they’re kind of the repeat things that are people asking about right now okay so people asking what I would consider a safe carbohydrate when I break a fast I like to go with a high glycemic carbohydrates you looks like something like a rice cake an unsweetened rice cake okay now the reason I do an unsweetened rice cake is because you have the amylase amylopectin you’ve got all these other little things that make up starches and helping the breakdown of starch and all this other stuff right but a start is just glucose molecules that are bound together and when you puff rice they’re injecting air into the starch which separates the glucose molecules well when the glucose molecules are separated in like a puffed rice or a rice cake they digest really really fast and cause a quick insulin spike so that simply means that we’re gonna absorb it faster and it’s not going to raise our blood sugar for a long period of time it’s gonna have a lesser place you can load so I usually recommend rice cakes I usually recommend corn tortillas I’ll recommend puffed rice anything like that but I really recommend trying to get it in an organic sense because it’s gonna be the first thing you’re putting in your body you don’t have to do this but I will say if you follow the strategy I’m talking about it’s going to be really really really powerful for you Richard says why wouldn’t a sweet potato be better than a rice cake well sweetie that is pretty low glycemic okay now it’s hard for me to draw it’s just my hands here but let me kind of be visual if you were to spike your insulin with a low glycemic carbohydrate you’re going to have this kind of bell curve insulin spike okay which is going to come up slowly and this is gonna come down slowly which means that your blood sugar is slowly going to come down which means that when you have your next meal you’re piling on top of that so think of it coming blood sugar coming down like this and then you spike it again it comes up like this okay we want this up and down those are great food and I love low placing things like sweet potatoes but right when you’re making your fast is the one time I want you to have something high glossy it’s your one time to capitalize remember let me be abundantly clear with this for all six 767 people that are out here right now the time in which you build muscle after you fast is a very small amount of time in terms of leveraging your workout and leveraging your fasting period your body’s gonna flip the switch and build muscle for a while but what you can do nutritionally is a really small window so I want you to get a big spike fast so you absorb things fast and then you can go back to burning fat isn’t that the gameplan right stay lean lean lean lean lean build a bunch of muscles they lean lean lean rather than get fat build muscle and then you know you’re saying okay I’ve got a lot of people want here this is awesome guys again please don’t forget to hit that thumbs up button and just share it you can well Thomas reads and responds to comments for like two seconds and then goes back to talking for 20 minutes I’m out guys they say to take care sky zero I’m sorry about that you got to imagine how hard it is let’s see hey Thomas has been I mean the purpose of this is to be able to instruct not to go down a million different reticles see sorry that’s just a lot of questions convenient how many rice games it’s all gonna depend so someone my size I’m about 185 185 pounds I usually have votes 20 to 25 grams of carbs worth of rice States which is usually like 2 to 3 rice cakes depending on the brand India’s another question is just immense as if you’re on keto is it recommended to have lower fat higher protein after breaking a fast with carbs plus workout thanks greetings from Chile yes you want to keep your fat low I did just address that a little bit before you hopped on guys please once again if you can please hit that thumbs up button it just helps us out ok there’s something interesting I want to talk about and it’s a combination of supplements that you can take that are pretty darn effective if you take them when you break your fast now I am in no way shape or form endorsing anything saying and there’s no brands associated this is literally some interesting research that I read in fact I’ve got part of the study pulled up in front of me nutrition guys eternal nutrition and metabolism studying ok so this was a cool one because it took a look at the combination if you’re a non-us the combination of carnitine creatine in leucine in relatively low amounts now I’m not the biggest fan of leucine if you’re doing a keto diet because it can kick you out of keto but at the same time right when you break a fast and you’re gonna potentially have carbs anyway who really cares right so here’s what this study found you found when they gave subjects like 2 grams of creatine a little bit of a leucine which is just an amino acid and a little bit of carnac they had this kind of triple threat process in the body that triggered an 81% increase in what’s called an mTOR which is the master anabolic switch to don’t muscle it’s super super cool and really fascinating stuff but the other thing is that they found that in this study okay hear me out on this these subjects were not working out they were not working out at all and the subjects that used this combination of creatine carnitine in leucine gained one kilogram of muscle mass in a period at like 8 to 12 weeks I think it was that’s phenomenal and that tells us a lot about what’s happening at the musculoskeletal level in terms of mTOR now that’s complicated jargon and what do I mean by that well you might as mind if I get science II for a minute stick with me I know I lose people when I do this but aha hey so who says hey it’s a sardine guy I am learning it what’s happening inside your body is this thing called the Akt pathway okay and this Akt pathway normally would basically when you break down the muscle or when you break down protein to build muscle you’re also breaking down protein from inside your body so it looks something like this let’s just say for a minute that I just worked out biceps and I wanted to grow my biceps okay well it turns out that when my biceps are actually breaking down protein to grow they don’t just break down protein from the food that I consume they break down protein from another area of the body too they break down muscular skeletal form they break down protein in your muscle well this is sort of a pathway that we want to disrupt and when we turn on the Akt pathway via this particular supplementation route it turns on the Akt pathway that stops the degradation of the musculoskeletal proteins in short what that means is the Delta of actual protein that goes to building muscle ends up being higher so look at it like this if normally you train biceps and you eat 100 grams of protein well that protein is going to go to your biceps but then you’re also going to break down some protein from other areas of your body by using this process it stops the breakdown of protein in the other areas of your body therefore leaving you with more of the protein you consumed to go to work does that make sense to everybody basically now this is just interesting stuff that I’m reading okay that I found out I’ve been diving into research this week because what else am I going to do right I’m just trying to find ways to to bring new stuff and learns new stuff for myself so some good questions let’s see here sorry there’s a good question that came in I wanna is it safe to work out after fasting yeah absolutely is safe to work out after fasting just remember you’re not gonna get as much of a fat loss effect I like to I’m only okay adiposity having having an adipose tissue having fat tissue contrary to popular belief actually slows down muscle growth people always think oh if you have more muscle or if you have more fat you’re gonna build more muscle it’s actually not that way so if the leader that you are the more muscle that you build so I always recommend the body be triggering ampk be triggering that AMP protein kinase pathway of burning fat because it’s going to actually allow you to build more muscle there are a lot of body builders out there that actually claim they build more muscle when they’re cutting cycled and they do in their in their balking cycle and that’s just the cold hard truth so I do recommend that you train in a fasted state just so that you can capitalize on that and stable leaner this is awesome guys you’ve got a good amount of people on here someone says should I be spreading my meals out throughout the eating period it all depends on what your fasting window is and what you’re eating window is I like to have like a you know six hour eating window usually so yeah I’ll pay attention to that and kind of keep my mule spaced out a little bit between then because please don’t forget to hit that thumbs up button we’ve got like 800 people on here and we’ll make sure people are hitting that thumbs up button can you eat sardines while breaking the fast that’s a good question you know sardines are a little high in fat to break a fast but as long as you’re not gonna excuse combining them with cards I’d be okay with that pair with the ones I’m just going through some water in parched yeah there’s so many good questions going okay another piece that I want to talk about there’s this viscosity thing that comes from the question with vitamin D I’ve been on a vitamin D calculate me because I’ve just been it actually all started them to tell you a little story with this and please don’t get bored okay I know a lot of us are bored is we’re at home so hopefully you guys are just enjoying this the casual conversation here one of my employees Matt I was always sick always always always sick he couldn’t figure out what’s going on he’s going to immunologists immunologist after immunologist and it was getting to a point where he was frustrated anyhow long story short he’s a british cat right because the british guy and didn’t get a lot of sunlight and so we found as vitamin d levels are very low well vitamin d came in the invasion that hasn’t been sick in a year and he used to be sick like every other week point is we got obsessed with latinum t he got obsessed with vitamin d so i got obsessed with vitamin d and now starting to see what is going on with the contractile strength situation whoa if you’re deficient in vitamin d basically the myosin can’t slide over the actin filaments within your muscle making it so that you don’t contract the muscle as well so there is truth to the fact that if you go outside and spend time in the sun and then the next day you feel like your muscles are contracting better there is truth to that I used to always feel like that I thought maybe was just because I had a tan and it looked more lean it was like no there’s actually so vitamin D there’s something called the vtk pathway and that BBK pathway allows that to contract more so if you’re adequately dosed in vitamin v whether you’re taking like 5,000 IU’s per day or you’re giving out in the Sun a lot there’s a very very very good chance that they can enhance the overall contractile strength of your muscle which therefore it does have a powerful salt so if item indeed should be taking during your fast or doing your eating period excuse me sorry another couple of there’s some super chats that are coming in I want to make sure that I address those Oscar thank you so much for the super chat appreciate that hey Thomas it’s been four months since my last prolonged fast and I’m doing it again what should I avoid when I break my fast also I’m trying to build muscle should I eat creatine angel I kind of touched on that you basically should just keep you know having lean protein you should be keeping carbs to a minimum fat out of the equation creatine absolutely is okay I don’t recommend taking more than 2 grams now what is happening with creatine I think does anyone want to hear a little bit about kind of what’s the real benefit of creatine it’s not so much the strength piece it’s actually another piece it’s really fascinating so just type in creatine if you’re curious for you to talk about it otherwise I’ll code I’m a different rabbit in the meantime Ramadan is three weeks away possible yeah I’ve been looking at doing a Ramadan related video so I hate dads what’s going on man I’m gonna try am i really really trying to but right now I’m trying to put out a lot of community content because that’s what people are asking for then okay lots of people saying yes they want to know okay I’ll make a brief on creatine because I think it’s fascinating because people think that creatine just makes you stronger and in a way it does but not really okay so creatine will give you a little bit of strength in that first first surge right that first like couple of reps one or two reps but really where the benefit comes is from these specific things called osmotic sensors so creatine draws water into the muscle cell okay and when it draws water into the muscle cell what happens is the muscle cell swells but we have these things called osmotic sensors now this is some seriously bad bad bad cool stuff all right the cell when it swells the body sort of says wait a minute this muscle cell is swelling too fast we need to make sure that we let it grow so that it doesn’t rupture and doesn’t get hurt so basically creatine swells the muscle cell up just enough that it forces growth so then when you get a muscle pump on top of that you are expanding that muscle cell more and it’s triggering more of what are called satellite cells which are small muscle cells that hang out around the typical sarcoplasmic reticulum and sarcomere right and then they will fuse to that muscle cell to make it bigger so it looks like this your disk and is a muscle cell okay these are little satellite cells I’m sorry I’m trying to look to see how this looks okay when the muscle cell expands gonna has creatine it looks like this okay well then what happens is these satellite cells start to fuse to the muscle cell and suddenly you’ve got a bigger cell and then it does again so you see I mean the satellite cells are hanging out around the outside orbiting and then all of a sudden they touch the cell and fuse together it’s bigger and voila you have muscle growth that’s how creatine works so creatine although it does help me get a little stronger you only need a tiny bit like 2 grams like 2 grams per day or two dams every other day and it really makes a big difference but for some reason this nutrition metabolism study that I had pulled up in front of me really explains that creatine works well when you combine with leucine and combined with carnitine okay normally the funny thing is carnitine is practically useless or fat burning purposes just something really okay wow this is great so many people on this broadcast guys can you please don’t forget to hit that thumbs up button so many good questions little crafty nooks says no carbs when breaking the fast all depends on what you’re doing there’s so many good questions I wish I could answer always greetings from Los Angeles does loose the kick you out of ketosis not sure I heard you right earlier you’re the goat thanks man so create yes keto my it will kick you how to keto but at the end of a fast you’re gonna have so much protein is going to keep you gotta keep it actually take that back it’s not gonna kick you out of keto it will break a fast if people take a lot of leucine or a lot of BCAAs yes they will see that they get kicked out of keto first more time or it lowers their ketone levels it’s nothing to worry about though okay let’s see here can I bring my fast with homemade protein drinks yes absolutely I generally use a pea protein and the reason I do that is someone actually had asked question a little go to address away if your body can handle way at the end of a fast you might find as you do more and more fasting that you’re you’re just you don’t feel as good with a way okay like because you get more sensitive and all of a sudden you’re more sensitive to inflammation and you realize that way really is pretty inflammatory so I usually use a pea protein or I will use a hemp protein sometimes I’ll rotate I know a lot of people that do a blend I’ve done a blend myself to a little bit away a little bit P even a little bit of goat milk protein so anyway that’s don’t necessarily recommend goat milk protein it’s just something that I’ve rotated it up just with different case-mate ones magnesium is also a great thing to take but we’ll talk about that in a different day should I break my FAFSA fruit it’s actually good let me bring that up no please do not okay fructose is not a way that you want to start the day okay fructose whether it’s a horse starting or eating period fructose is goes straight to the liver okay and I go straight to the liver process and that it’s either utilized or more than likely stored via de novo Genesis to be very careful guys are awesome by the way in fYI people are going to bag on the fact that this is a you know ultimately what an hour-long broadcast or whatever it’s gonna be the whole point of this is for community this isn’t to I have videos that break this down in five to fifteen minutes it’s not I like to be able to engage and interact so I appreciate you all being here and I appreciate you all being respectful and polite I think you all have noticed everyone is a little on edge right now there’s a lot of just uncertainty in the world right now and I think it’s causing people to be on the edge and I’ve been seeing so much just negativity out on social media that I’ve actually turned off a lot of my social media and I’m having some of my team post out my videos where I was I would normally do it cuz I just actually can’t see it right now I mean I know a lot of you guys agree because I’ve been seeing a lot of messages coming in and saying what’s going on with people right now it’s just the nature of the beast is hard times for people okay next one says I need to print out of this there’s another things that I wanted to let me go and pull up that look quick because there’s a cool study being on guys find it on PubMed you actually know I don’t need to find it cuz I think I have the study everything that guys I wanted to find this one there’s that yeah yeah that’s a journal oficial adji I always like to reference the study just so that I know because the big thing that I wanted to touch on was something called your Solek acid this is a new one okay now úrsula acid is technically in the skin of an apple okay we’re skin of an out okay so it’s what that means is you have to eat a million apples now but basically the it’s a small compound that’s just barely in the skin of an apple does that mean that you want to go eat the skin of apples no I would recommend taking like personal like acid supplement now the cool thing is what they found with this study with Ursula Casson is that it elevated and extended what is called p70 s6k pathways the downstream pathways so mTOR is a master switch within our body that turns us into muscle building mode those of you that know about fasting know that we fasting your you have elevated levels of auto fatigue the opposite of autophagy is mTOR there’s no in-between you’re either in automatic flux autopsy state or you’re activating mTOR and you’re in a growth phase too much mTOR would be tumor growth and extra tissue growth just the right amount of mTOR means muscle growth we want our in Tour spikes in a very nice finite amount of time well it turns out that this úrsula acid extends the time that inventory is elevated by just enough to allow you to build more muscle it doesn’t extend it all the time basically this study found that the specific downstream pathway called p7e s6k an import was extended for six hours what that means is p70 s6k is the phosphorylated form of basically mTOR that’s activated in the muscle okay so what this means and i noticed people dropping like flies off this broadcast but if they just stuck with me they know what i’m talking about i know i get scientific sorry guys we activate muscle building with mTOR but in essence we are also activating other processes too that would be growth we don’t necessarily want I II tumors etc etc well úrsula acid makes it so that the import that’s activated is corralled to the muscle better okay by activating the P 70 sk downstream pathway so this means that after a workout this úrsula Cassatt makes it so that the protein we do consume and the muscle protein synthesis that is occurring is happening at the right place for the right amount of time I hope that makes sense for everybody so I do recommend that you check it out okay I would start with like a hundred milligrams personally acid that’s what I’ve been messing around with way too soon for me to tell any kind of legitimate difference but the studies are pretty aren’t fascinating now if you were here for the portion when I was talking about the Aeetes Akt pathway – it turns out that it also signals that Akt pathway so it also signals muscle to basically be preserved while you’re building it which can have a big effect lower fasting right as well we’re fasting we want to be preserving muscle so there’s some good questions that I’ve been coming in I want to address with but have you ever used steroids keep the games if you have done so you know it’s good that I’ll go ahead and address this right here just someone asked sure the short answer is no when I was working in the healthcare industry when I was going through some treatment for different inflammatory protocols and stuff like that kept me on like a couple of research things like at that point in time but it was never any that’s the thing I honestly I’m in an industry where if I wanted to really compete and I really wanted to like stay up and up with the magazines and things like that I would have to go down that route and I don’t really address this a lot but the truth is is think about it think about the direction that I took my brand okay for a short amount of time I was in the fitness industry where I had to be like 1% body fat a lot of water manipulation a lot of dehydration to get yourself there the only way that people can’t extend that and really do it for a long amount of time as you all know is to of course yes and I took my brand a different direction I said I don’t want to be in the fitness industry I want to be more in the health industry because that’s not about that I want to go so there you heard it straight from the horse’s mouth what is the maximum fast that I would recommend 80 pounds overweight so normally I would recommend that you normally I like like a 20 to 24 hour fast and I like even going forty-eight hour fast but right now I just don’t want you to stress with that because like I’ve talked about for the people that been on this broadcast is the beginning because of the whole Kovach situation I don’t recommend it I don’t recommend going longer than 20 24 hours tops if you’re experienced and save to other good questions you guys what to break my fast instead of rice ah good question I’m actually glad you brought that up as you suggested potato and I actually think that potato would actually be a solid one so yes potato regular white russet potato microwave and make it whatever you need to do Thomas shovel I I appreciate the super chat they’re due taking exhaustion is ketones insulin effectively in the fast asking as a type one diabetic thanks for doing yeah exhaustion is ketones shit we’ll probably they shouldn’t affect your insulin they will make what they’ll do is they technically break a fast because they are a nutrient okay they are in essence a fourth macronutrients so ketones are stopping your body from utilizing its own internal doggedness fuel source cuz you’re giving you a quote exogenous ketone exogenous fuel source so hope that helps now as a type one diabetic you might want to definitely be checking your insulin levels with that okay let’s go ahead and talk a little bit about testosterone in zinc for a minute because although this may sound like stuff that you’ve heard before about the whole world of seek I think it’s important that you know because there was a really cool study that took a look at southern X that build muscle over I think it was like eight or ten weeks yeah I remember that name in the study I can link it out down below later basically they took two groups of people and they well they took a bunch of people they have them work out they measured them for a number of weeks and then they divided the groups into people that built muscle versus people that didn’t and they looked at their testosterone levels they looked at their i gif levels they looked at their growth hormone levels and lo and behold it turns out that the ones that built more muscle did not have more testosterone they did not have more idea and they did not have more growth hormone so what the heck why did they build more muscle at first you read this and you’re like no is this all genetic is there no real way for me around this but then you find that has to do with the beta adrenergic receptor and how spongy it is so basically that receptors ability to receive testosterone to receive things okay makes it more sensitive to the ligands to the actual hormones so what that means is now at that level we don’t know okay there’s going to be people that have more sensitive beta energy receptor nergic receptors than others that’s doesn’t matter but 50 to 100 milligrams of zinc makes that beta adrenergic receptor much more sensitive which means that you’re going to be able to get more out of your overall testosterone your natural testosterone even growth hormone everything if you take a little bit of zinc now this is somewhat old news but this science is relatively recent when you look at how it actually affects the receptors in comparison to testosterone levels just in general things like that so just fascinating stuff so there’s been some good questions kind of break a fast with oatmeal I would not recommend that I Christopher just feel is so low glycemic but also the proteins okay also you’re looking at a lot of glyco states which have been labeled as a World Health Organization as a Carson as dangerous so I would not recommend taking something that that is that potentially risky when your fasted okay is oatmeal the worst thing in the world no way but night when you fast I would keep it a lot cleaner so oatmeal’s would be a little bit worse than rice in terms of that particular situation cacao powder or dark chocolate which one is better depends cacao powder is going to have a higher antioxidant profile so I usually say that all depends cacao usually whenever you can okay the other piece that I want to talk about here is going to be really just well there’s a few different things but we talked a little bit about zinc we talked a little bit about personal like acid we talked about creatine you know I want to talk about actually increasing your fat intake during your eating window in a very strategic way okay I don’t care if you are Kido or not you probably should try to make sure that you’re getting an adequate amount of cholesterol in and the reason that I say this is because it’s been shown recently to have some very powerful effects on essentially the self fluidity and the ability of the cells to communicate with each other and what that means is if the cells can communicate more and the cells can ultimately retrieve or receive more signaling then they can respond better yet sure cholesterol is a building block of testosterone and all these different steroid hormones in the body yes that’s important but more so it’s all about being able to let the cell do its job and receive a signal and receiving nutrients and without proper amounts of cholesterol you don’t have that so I do recommend adding some eggs into the mix with the yolk I do recommend getting some of the fattier cuts every once in a while just to get your cholesterol now you know me generally I’m a fan of leaner meats and adding the fats exogenously but just you know get the cholesterol in somehow because I know a lot of you aren’t doing keto so you’re not getting the fats in you do need to try to make a concerted effort to do that from the standpoint of involving muscle okay now let’s answer some questions surrounding building muscle okay because I think I’ve covered the curriculum I want to cover when should you take the zinc because I’ve heard that zinc sorry that was a good question I think I heard ink binds with other vitamins zinc zinc will cancel out copper so copper and zinc work well don’t work well together they’re needed for each other but they can’t be taken together because they sense cancel each other out so I would recommend taking zinc just alone by itself before bed like an hour after you’ve eaten that way it’s just safe so like people will take a zma exactly easy mashed potato that’s okay I would just take straight zinc please please please can we take calcium and collagen to get that I would never excuse me never really recommend taking a calcium supplement there is a paper published American Heart Association found that calcium coming from the diet helped out heart disease and helped out all these other neurological diseases but when calcium was taken as a supplement it increased mortality rates as far as heart disease goes why because calcium is not designed to be taken in the opinion P so you asked me about being in college and calcium sure take collagen but don’t take a calcium supplement it is not needed see sorry this good question still how many hours after I break my fast should I eat a high fat meal you really only have to wait like 90 minutes I would say I would say 90 minutes is a good number to be up so that way you know you break your fast to have your lean protein maybe you have some carbs maybe you don’t your call 90 minutes later eat your normal meal okay no so the big question people are probably wondering is like okay well do I need to be in a caloric surplus you need to be in a caloric surplus for that amount of time now this is something that I’ve talked about so many times in my live broadcasts or forgive me for sounding like a broken record guys by the way can we please hit that thumbs up button and get some more attention on this video please I just really appreciate that smash that thumbs up button have a like button share this get it out to your friends everything like that okay so right now right this second I’m not consuming calories so it means I’m technically at this moment in time in the deficit okay if I go to my fridge behind me and I grab a piece of chicken I’m technically going to be in a surplus while I’m eating that chicken hopefully you see where I’m starting to go with this quartz surpluses all relatives okay the fact that we look at a caloric surplus over the course of a day a 24-hour period is just something that’s almost an fabricated it’s been manufacturing okay 24 hours is kind of a man-made thing our bodies yes they have a circadian rhythm but our bodies don’t know exactly what time it is they just know our sleep/wake cycle they they don’t know what 24 hours is so if we give our like your caloric intake your caloric clock doesn’t reset at zero at midnight so you it’s not like you ate 10,000 calories today but tomorrow at midnight its clock strikes twelve oh one and you’re all of a sudden you know free reign again it doesn’t work like that so the point is is at the end of the fast you have this unique ability to be able to capitalize on what you consume and have it go to muscle because you can be in a surplus at that point in time and that surplus is going to go to the right place that’s what matters we want small minut surpluses at specific points in time that are going to the right place and are taken in at the specific biological time and circadian time in essence to really maximize the effect does that make sense to everybody just all I need is a nod is something that says yes that makes sense I want to make sure that people are grasping that because that’s a very very important thing to note here some good questions coming in – should I continue taking citrulline malate or should I stop it at a certain point in time Eric yeah there’s no reason to stop it if you’re feeling good with it okay and says that makes sense perfect sorry Thomas I was away for a few minutes were you able to answer my question about steak and eggs yeah so steak and eggs I wouldn’t break your fast with steak and eggs but could be a great thing to have as your meal line that’s after you break your fast right when you break your fast I’m sorry JP says can I can I eat that still on keto I would not eat that right now okay cool everyone say that that makes sense perfect okay glad that makes sense for everybody appreciate everyone hitting that thumbs up button – it really does help out a lot okay so I’m going to answer five more questions for people all surrounding the world of building muscles let’s try to keep it in that wheelhouse and we’ll make this good we make it sort of a round robin five good questions and I do want to remind everyone can you please please please please hit the bell I and turn on those notifications it’s been rough with the scoping thing going on because you’d think people are on YouTube more but they’re not they’re actually just watching Netflix they’re watching the tiger hunter show Harry I just want to shout this out for size thank you for helping to save my life in health you have no idea how much I appreciate everything you’ve shared youtube and your programs I recommend you all the time Harry heck yeah man I’m so glad so glad so hey let’s have some fun here really quick who’s watching that weird tiger show anyone watching that weird tiger show right now has anyone been wants to just say go exotic if you are I even drinking the kool-aid that shows got me for Luke for sure okay you’re very welcome everyone Richard actually great question on carbs Tigers good carb cycling yes my recommendation with carb cycling is to change the window in time in which you carb cycle so people like to carb cycle for like three days off carbs one day on three days off one day on I again look at it with a different frame of time I recommend carb cycling in a different phase like where you do I’m gonna go keto for a month and then go on carbs for two weeks keto for a month cards on tunics or keto for three months carbs for a month the point is carb cycling should be extended because otherwise if you’re constantly bouncing yourself in and out of keto you’re putting yourself into that gray area that could cause some metabolic distress for you and make you not feel so good so I recommend even if you’re practicing fasting take a period of time where you cycle carbs and if you’re not doing keto this is fine you should still carb cycle with how much you take in the way of carbs so you’re keeping your body guessing and having it tap into different things so that I’m sorry out of text come in about someone something with food oh I saw food like what okay so that’s basically you need to just kind of keep that balance all the time so you can go low carb and then high carb low carb in the high card but just find a balance that works for you lots of people watch some that Tiger show DJ says are you still for every other day fasting I am and now that I’ve got a lot of people on here it did anyone before I answer the next question I put a link down below or I will put a more sophisticated link the zero fasting app we are doing a bear with me Desmond is blowing me I got a texter she’s doing something dinner hang on yeah that’s how you know this is real okay sorry about that hang on there with me you guys are awesome thank you very much okay so long story short is okay when it comes to the carb cycling that’s gonna be the perfect thing so wrap that piece up okay but then overall when it comes down to I actually totally lost my train of thought so much for fascinating I guess my brain is shot oh yeah the zero fasting app okay so every Monday we’re gonna be doing a community fast so we’re gonna be doing this just 16 to 20 hour fast you guys probably know this is your own app I went ahead and I’m actually gonna be on that app now so I’ll be doing like the instructional pieces on that app on the free version and everything so anyhow if you guys would want to fast with me on Mondays I figured it’s a fun way we can do a community fast so we’re kind of shouting out the whole hashtag fast Monday okay that way it’s just everybody that’s here you on board with fasting with me on Mondays that cool can I get a heck yeah anyone want a fast on Mondays awesome already sweet okay yeah so we’re gonna fast on Mondays that’s gonna be the uniform fast for all of us and I want you guys to be hashtag in on Instagram I want you guys to be shouting it out in the comments section of my videos Monday’s for the time being this whole quarantine thing we’re going too fast on Monday so that we can do something as a community okay so every Monday until this lockdown quarantine Kovan stuff is over we’re fasting on Mondays alright scouts honor we’re all doing it together perfect okay rock and roll sweet okay just remember hashtag fast Monday and yeah okay now I gotta answer the questions okay here’s a good question I used to wait train until I has a female question I used to wait tree until I had two babies back-to-back now my muscles are so weak I’m back to original weight but I look flattering chunker advice on getting my body back to so this is where I would recommend for you doing some shorter term fasts just so that you can allow your metabolism to kind of reset a little bit sometimes if you’ve been formally been thrown off a little bit the best thing that you can do is just bring yourself back reset without the fasting for a couple of weeks and then go back to the fasting that way you’ll be good to go yeah so I mean again a lot of different piece of sir my wife is blown yep okay there we go she’s trying to figure out what to do for dinner and I forgot to reply okay do we need ah here’s a good one is it possible to build muscle and burn fat at the same time without slowing down the fat burning process absolutely I think that realistically you’re going to accelerate the fat burning process while you build muscle so intermittent fasting it allows you to build that muscle in that small amount of time in a small window I talked about and then you fast and you’re burning fat now remember the leaner that you are the better your overall metabolism is the less adiposity that you have the more muscle protein synthesis that occurs okay this questions been coming up a lot do we need 1 gram of protein per pound of bodyweight to build muscle generally what they found to trigger a positive nitrogen balance this isn’t necessarily what I agree with it to trigger a positive nitrogen balance which would allow you to build muscle they say 0.82 1.2 grams of protein per kilogram of bodyweight to me that seems awfully low especially if you’re doing a keto diet because that leaves you with a wide large amount of fats okay so I generally would say take that number that point 18 and apply it to pounds and that’s what I would usually say I would usually say 0.8 grams per pound of body weight if you’re trying to build now the important thing to note that’s zero point eight grams per pound that you want to weigh okay so if you’re trying to gain weight let’s say I’m 185 and I wanted to get to 200 if I wanted to get to 200 I would be eating 0.8 grams of protein per pound for 200 pounds that’s generally my rule it all depends right the nice thing about the Kyojin State and fasting is you elicit so much in the way of beta hydroxy butyrate that you’re actually preserving a lot more muscle you can get away with more I’m not gonna really answer this as an official question and we build muscles with a deficit of calories just because I kind of addressed it it all depends on when your deficit is here’s a good question do you think that whoa here we go do you think that eggs for breakfast with veggies and 100 grams of chicken with a protein shake and a hunter grams of sweet potatoes banana peanut flour peanut butter is it’s good for muscle building I would ditch the peanut butter but to be completely honest get your calories from fat in the morning okay there’s one of my favorite studies that you guys probably hear me talking about all the time it’s a medical BMC medical genomics study okay so as the study that’s published in that journal and it found that our fat storage genes are suppressed in the morning so we actually have more ability to consume higher calories from fat in the morning so I usually recommend even if you’re not doing keto have higher fats in the morning have your bacon have your eggs have your cheese have that stuff in the morning if you’re going to as long as it’s clean and not inflammatory and then have you don’t have your carbs later in the day don’t have your carbs in the morning it’s not the best way to start today okay another thing it’s very very important to note so we have to learn to just I have to turn notifications off on my computer because my wife is popping up on this and driving me absolutely nuts so anyhow don’t eat late at night especially with carbohydrates because your insulin or your pancreas has melatonin receptors on it so we even knows when it’s nighttime and it decreases your insulin sense or decrease your insulin sensitivity and decreases your glucose tolerance community you have more ability to store as fat just be careful with that see so I’m trying to find one more good question thank you for the compliment here I appreciate that cuz I’m trying to find one more good question to answer here I think you guys do me a favor you just hit that thumbs up button really quick please please please hit the like button wow I just want to give a big shout out someone says Cindy since I tested positive for kogut and fought off the symptoms in 3 days due to Kido that is impressive heck yes and the trife asking for some water fasting for muscle I’ll just answer that briefly water fasting for sure try fastens well too intense here we go well there’s so many questions coming in Thomas what is better so same question our 20 up 20 RFS I wouldn’t do those every day bear with me guys trying to find a good question ok in a video can’t keep up with this you know video you said strategy would kick yet adjusts for a couple hours having a couple grams of carbs fructose up ah great I mean this is a great question to end with you guys are gonna love this one okay I had a strategy there’s a strategy called I don’t have a name for it but a specific back loading strategy where you add carbs from glucose a tiny bit of fructose protein in a little bit of salt and what that does is right after you break a fast or not even enough to break fast but when you have that it causes glucose transporters to bring the glucose to the muscle cell a lot faster point is less potential for spillover we’re talking like 10 15 grams max of fructose I know I said don’t have fructose that was also coming from a pretty like a very basic question if you’re a little bit more advanced one thing that you can test with if you’re doing keto if you’re doing low carb try having one or two rice cakes and then try having just a couple of berries on it okay couple of berries like we’re talking again 10 grams of glucose fructose max okay then have a little bit of salt but realistically you’re gonna get the salt in the rice cake and then have a protein shake that little combination of fructose and glucose actually allows the carbohydrates to take different shuttle pathways different pathways and absorbing the muscles better so that’s just something for you can try out guys thank you so much tomorrow morning I have a really cool video coming out that I really really really really want you to check out it’s coming out at something like 6 a.m. Pacific time it’s talking about the worst breakfast ingredients and I feel like basing some of the stuff that I talked about I think this is a really really really could think three people to watch because I feel like it’s just gonna teach you a lot about breaking a fast in general also a big shout out to fat snacks but also on this broadcast want to give a big shout out to magic spoon if you guys haven’t heard of them before they’re a like a low carb cereal that it’s amazing I put a link down below in the description so that you guys can get special pricing on it this is not even a sponsored video at all I promise this isn’t literally it is me reaching out to them being like can I get a link so I’ll see you tomorrow morning please don’t miss that video and then yeah we’ll do some more live broadcasts and thank you again for watching see you guys soon 

This Post Was All About LIVE- Building Muscle with Intermittent Fasting: Coaching with Thomas.
LIVE- Building Muscle with Intermittent Fasting: Coaching with Thomas

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Join me for a Live discussion on burning fat and building muscle!
Check out FatSnax and Get the TD Bundle:

Please download the ZERO APP on the App Store for Monday Community Fasts during this time!

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Potassium, Muscle Strength and Exercise Endurance

Potassium, Muscle Strength and Exercise Endurance

Potassium, Muscle Strength and Exercise Endurance

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Potassium, Muscle Strength and Exercise Endurance?

hey guys I’m back and I’ve been doing a lot of research on potassium so I wanted to create this video it’s actually quite interesting this topic relates to how potassium affects your muscle strength and your exercise endurance okay I want to give you a little background but I’m gonna make it as simple as possible you have these little tiny pumps on your cells on the membrane of the cells you have billions of them they’re called the sodium potassium pump they’re a little tiny protein molecule that have enzyme activity and you have billions of them and they work 24/7 and the name of the entire structure is sodium potassium ATPase the ACE is an enzyme and the ACE basically splits up this energy currency the ATP so it can have energy to do its job 30% of all of your energy and your body is allocated to these tiny pumps now what do they do all they do is they push out sodium and pushing in potassium so they push out 24,000 sodium ions and they push in 16,000 potassium ions now if you do the math there’s a difference of 8,000 so that difference is very very important because that difference makes the inside of the cell more negative than the outside and it creates a little voltage so basically this pump turns a cell into a battery to allow muscles to do their work through the nervous system so if you’ve ever taken a biochemistry class and not sure how it worked I hope I explained this in a real simple way now if this pump is not working you’re gonna feel it in your strength you’re gonna feel weaker and you’re definitely not going to have the endurance and there’s several things that can influence that number one low potassium in your diet you don’t get enough potassium you don’t need enough vegetables you just you don’t have enough potassium in general now it could be you have you know vomiting diarrhea excessive laxatives something like that where it’s depleting potassium but also training the more you exercise the more of these you develop the more inactive you are the less of these you’re gonna have in your muscles and by the way the biggest concentration of these pumps are in the skeletal muscle now if you have insulin resistance because you’re pre-diabetic or a diabetic that can limit these as well also if your thyroid is low you won’t have enough of those pumps if you have low magnesium you need magnesium from potassium to work you’re gonna it’s going to affect these pumps if you have kidney damage that can affect the pumps if you’re on diuretics it’ll deplete you of potassium if you drink too much coffee two to three cups per day that will definitely deplete your potassium and lastly if you actually experiencing too much stress and you have too much cortisol that will also create a potassium deficiency in effect these pumps so as an experiment if you’re exercising now go ahead and increase the amount of potassium in your diet and just observe the difference in your strength and your exercise endurance thanks for watching you 

This Post Was All About Potassium, Muscle Strength and Exercise Endurance.
Potassium, Muscle Strength and Exercise Endurance

Here’s The Video Description From YouTube

How can potassium help with muscle strength and exercise endurance? Watch this quick video to find out.

Timestamps:
0:00 My research on potassium
0:17 The primary role of potassium
1:45 Symptoms of low potassium
1:58 Causes of low energy and low potassium

In this video, we are going to talk about potassium and how it affects your muscle strength and exercise endurance.

The first thing you need to know is that you have tiny pumps on the membranes of your cells, which are called sodium-potassium pumps. They are small protein molecules that have enzyme activity. You have billions of these, and they work 24/7.

30% of your body’s energy is allocated to these tiny pumps. So what do they do exactly? All they do is push out sodium and push in potassium. Essentially, what this does is it turns your cells into little batteries to allow the muscles to do their work.

Now, if your sodium-potassium pumps aren’t working, you’re going to feel it—you may experience weakness and a lack of endurance.

There are several things that can cause a problem with these pumps:
• Low potassium diets
• Inactivity
• Insulin resistance/diabetes
• Slow thyroid
• Low magnesium
• Diuretics
• Too much caffeine
• Cortisol (too much stress)

Start by boosting your potassium and see if your energy levels increase.

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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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.

Thanks for watching. I hope this video helped you gain a better understanding of how potassium, muscle strength, and exercise endurance are related.

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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?

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with How Much Dietary Protein Will Prevent Muscle Loss??

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:

Take Dr. Berg’s Free Keto Mini-Course: or go here:

Download Keto Essentials

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. 

Videos:

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.

DR. BERG’S SHOP:

Follow us on FACEBOOK: fb.me/DrEricBerg

Send a Message to his team: m.me/DrEricBerg

ABOUT DR. BERG:

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.

Thanks For Joining Us