Welcome to the Dr. Berg's Healthy Keto and Interminate Fasting Podcast, where Dr.

Berg takes you on the journey for the truth about getting healthy and losing healthy weight.

Now, is it possible to build muscle and lose fat at the same exact time?

Well, let's talk about each point in how they relate to each other. Let's start with exercise.

Exercise is responsible for about 15% of fat loss, and so your diet would have contributed to about

85%. So there is some benefits of exercise for fat loss. The key with building and maintaining

muscle growth is this right here, intensity of exercise, as well as the volume of exercise,

because if you're doing ketel and you're losing weight and you drop out your exercise,

you're not going to continue to build muscle. In fact, it might shrink.

Couple of the points to consider recovery of the exercise. If you over train and don't recover,

let's say you're working out every single day and also adding on to that, you're not sleeping

because you're stressed out, then the benefit of this is not going to be there. So you really need

all these factors in place. The cool thing about exercise is it can stimulate growth hormone

up to 700%. That's huge. And growth hormone helps you build muscle. Now, let's switch to the carbs.

The lower the carb, the more the weight loss, right? But carbs stimulate insulin, which is an

anabolic hormone. It makes things grow. So now we have a problem. If we go with too many carbs,

over 50 grams, it's going to stop the weight loss. But what if we did this? What if we consumed

a little more protein? What if we kept our carbs lower, definitely below 50 grams and we

increased our protein a little bit more than eight ounces per meal? What that's going to do,

it's going to increase insulin and glucose. Now, I will say that too much protein can potentially

slow down your weight loss. So it's a bit of a balancing act between having the right amount

of protein and the right amount of carbs. So maybe you're going to play around between 30 to 50 grams

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