Intermittent Fasting and Muscle Mass Gain
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 5 May 2020
⏱️ 7 minutes
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Summary
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In this podcast, we’re going to talk about intermittent fasting and muscle mass. Can you gain muscle while fasting? Let’s say you want the benefits of intermittent fasting, but you also want to gain muscle, how can you do that? Well, there are several factors in play here.
Sometimes people think they need to spike insulin to gain muscle mass. They load up on carbs because carbs trigger insulin, and insulin is an anabolic hormone. But, when you stimulate insulin too much, you create insulin resistance. If you have insulin resistance, you can’t absorb protein or amino acids that well.
What to do to help gain muscle mass:
1. Do 2 meals a day (do intermittent fasting for at least 16 hours)
2. Get enough exercise
3. Don’t go over 50g of carbs (if you’re younger, you may be able to go up to 70g)
4. Consume 6-8 oz. of complete protein per meal (egg and fish are good)
5. Get your nutrients (calcium, B vitamins, magnesium, vitamin D, potassium)
A few things that can slow down muscle gain or cause muscle loss:
1. Cortisol
2. Long fasts (72 hours)
3. Insomnia
Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning.
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Transcript
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| 0:00.0 | So if you guys have any questions whatsoever about keto or intermittent fasting, whether you're starting |
| 0:05.3 | keto as a new person or just need to debug your program or you have a question about a product, |
| 0:10.6 | call one of our keto consultants. They'll be able to help you. Call 540-299-1557. That's 540-299-1557. |
| 0:21.6 | Welcome to the Dr. Berg's Healthy Keto and Interminute Fasting Podcast, where Dr. Berg takes you on the journey for the truth about getting healthy and losing healthy weight. So let's answer the question. Is it possible to gain muscle mass when you're doing |
| 0:48.9 | in a minute fasting? Let's say you want to get the benefit of doing it a minute fasting, |
| 0:53.0 | yet you also want to gain muscle. |
| 0:55.4 | How would you do it? |
| 0:57.2 | Well, there's several factors here. |
| 0:59.2 | Sometimes people have this idea that they have to spike insulin to grow their muscles. |
| 1:04.3 | So they're going to do carboloading because, after all, if you stimulate carbohydrates, you'll trigger insulin. |
| 1:10.7 | And insulin is an |
| 1:11.5 | metabolic hormone. Makes sense, right? But in reality, when you stimulate insulin that much |
| 1:18.0 | or too much, you create insulin resistance. And if you have insulin resistance, |
| 1:23.0 | you can't absorb amino acids that well anymore. This is why a pre-diabetic or a diabetic or someone |
| 1:30.3 | that has insulin resistance doesn't absorb protein or amino acids that well. So here you are trying |
| 1:37.1 | to gain muscle mass, but all this glucose and this insulin is creating a resistance to that protein going in your body. There's this |
| 1:47.1 | product called Serious Mass, and I have a picture of it right here where you're supposed to take |
| 1:52.9 | this product and bulk up, right? Two scoops is 252 grams of carbohydrates. This is two scoops. And the first ingredient is multodextrin. Okay, this is way worse than sugar. It's way worse in high fructose corn syrup. It's like 110 on the glycemic index. So what's going to happen? You are going to bulk up, but you are going to bulk up |
| 2:18.1 | with a lot of fat. This is going to spike your blood sugars and create a lot of complications. |
| 2:24.7 | All right, let's talk about some other factors. I'm going to recommend you do two meals a day. |
| 2:30.3 | Okay, if you're trying to develop more muscle mass, not one meal a day, but two meals at |
| 2:35.4 | a day. And at the very minimum, do intermittent fasting 16 hours. So you're basically fasting for |
... |
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