Protein Helps You Lose Fat and Preserve Muscle (Fat Loss Sweet Spot Series)
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- čas přidán 12. 07. 2023
- This video is Part 5 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle).
In this video, Dr. O talks about the importance of protein to preserve, or even build, muscle while losing fat.
Check out my best-selling Intermittent Fasting course:
www.udemy.com/course/intermit...
And my top-rated course on Sleep and Weight loss:
www.udemy.com/course/weight-l...
Fat-Loss Sweet Spot Mini-Course:
Part 1: Introduction
Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle:
• [Part 1] How To Lose F...
Part 2: How aggressive can you diet?
Explains why someone that has more body fat can be much more aggressive with their fat-loss program:
• How Fast Can You Lose ...
Part 3: Best rate of weight loss
Explains how to determine how fast you can lose weight without losing muscle:
• What is the Best Rate ...
Part 4: Use it or lose it
Explains how exercise preserves muscle on a diet:
• How Exercise Preserves...
Part 5: The importance of protein
Explains how eating too little protein leads to muscle loss on a diet:
• Protein Helps You Lose...
Part 6: Determining protein intake
Explains how to figure out how much protein you need while on a weight loss diet:
• How Much Protein Shoul...
Part 7: How sleep and stress impact weight loss:
Explains how poor sleep and stress accelerate muscle loss on a diet
• Poor Sleep and Stress ...
Part 8: How to track your progress
Explains how to look for signs that you are losing lean mass/muscle while dieting:
• How To Know If You Are...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
Are you surprised by the importance of protein as part of your weight loss journey? What have you done to make protein a top priority?
Dr. O Neill, do you do weight loss coaching?
Sending earnest and heartfelt intentions to your son. I've been in the same position with one of my sons, so I know what you are experiencing. In our case, things went from dire to fully resolved and healthy in a single night. Hoping the same for you.
Thank you so much, Paul. I am sorry to hear about your son, but I hope Oliver responds the same way. There is nothing worse than seeing your child struggle.
Yes please do a protein series. 👍👍👍
Thank you for letting me know that you are interested. I have a lot to share on the topic. Reach out if you have any questions. That is a great way for me to know what I should share in my videos.
I hope your son is doing better now - always be blessed! Greetings from Germany 🩵
Praying that your son makes a full recovery 🙏🏾🙏🏾🙏🏾
Thank you so much for the prayers. I truly appreciate it. Be blessed.
Wow.!!! What a great, clear, highly informative + helpful presentation.! Thank you, Frank.! 🙂
Your list of three upcoming videos sound interesting and I'll be looking forward to them!
Awesome! They are all on the list. I will be bouncing around a bit because I have a video on fasting and sleep coming up, as well as videos on increasing physical activity. I have so many things that I want to share. I just wish there were more hours in a day :)
Prayers for your son and thank you for your great content
Thank you so much for your prayers. It truly means the world to me. He is improving slowly but surely. Be blessed.
Prayers for your son. thank you for all your content.
Thank you so much for the prayers and the kind words. It means the world to me.
Sending love and healing ❤️🩹 energy to your son. Best channel!!
Thank you so much for the love and the kind words, Ruth. It means the world to me.
Thank you for sharing your teachings with clean language. Its much appreciated.
It is my pleasure. I have spent the last 3 years diving into the science behind effective weight loss. I love being able to share that knowledge to help you change your life. I want to do my part to make the world a better place :)
I hope that you have enjoyed this entire fat-loss sweet spot series. I loved making it. Reach out if you have any questions.
Yes very much interested in hearing about protein quality and Lysine threshold. I have only just came across your video, hope your son is ok.
Please make more protein videos. Also Peter Attia recently had on his show a neurologist who works only with concussions/head injuries. I found it very helpful after a recent car accident. Sending healing energy to your son and to you and your family.
Thank you so much for the kind words and for thinking of my family. It truly means the world to me. He is getting better every day :)
Dear Dr O, Praying for your son. And for you, and your family. Jehovah Rapha. New to your channel and learning so much. Thanks much and God bless!
Thank you so much! It truly means the world to me. God bless you as well :)
Wishing your dear son a quick recovery
Thank you SO MUCH. He is my pride and joy. Thankfully he is back to 100%. He hasn't had any headaches or pain for about 6 weeks now. I am beyond happy about this :)
Newest(?) subscriber with a question which you might well understand better than my dry G.P., due to personal experience. 43yo, fit but carrying too much fat. Nearly every day I'd lift weights and do a good walk/hike with my doggo. Habitual drinker. Every day I'd consume half a bottle of good red wine with dinner, sometimes whole bottle, often a shot of whiskey before bed.
My father passed away in April, and I drank more with the grief and stress of organising funeral etc. A shoulder rotator cuff injury from February stopped usual workout routine until recently. Gained weight. I decided to do a health kick three weeks ago, fast every day, cardio, weights, no booze. I wear a fitbit, and upon cessation of alcoholic consumption, my resting heart rate dropped from an elevated and stressed 75, down to 58 in just ten days, where it settled 58-60. I was considering my usual month of virtue, but having noticed the effect daily alcohol was having on my heart for the first time, am thinking about making it more, maybe even permanent, but I do enjoy quality booze. We're Irish. It's in our genes. The drop was so pronounced, it shocked me. Feel great now, too.
Question for you, and perhaps a topic you could talk about... did you notice big changes in your vital statistics when you quit the drink? Or went on IF? Or when you lost the weight? Particularly interested in heartrate and testosterone. Thanks, and all the best from Ireland!
Thank you for sharing, Stephen. I am sorry to hear about the loss of your father.
I quit drinking 11 years ago. Sadly, I didn't see any health improvements because my addictive personality turned to food and work instead. I was sleeping about 4 hours per night at the time, and my weight actually went up.
But, my health changes with IF, sleep, and weight loss have been remarkable. My blood pressure was 140/90 or higher on 2 medications when I started. Now it is around 105/70 and I am off all meds. My testosterone went from 285 to 717. And my heart rate went from the mid 80's to the mid 50's. Every health marker they test is now perfectly normal without any medication. I am literally a new man :)
Here is a video with more about my health transformation. I hope that it inspires you to stay the course:
czcams.com/video/-Zf6KnetG4M/video.html
Blessings from South Dakota in the United States. Ireland is definitely on my bucket list. My grandfather spent time there and absolutely loved it.
All the best to u & urs. Thank u
Thank you so much. I truly appreciate it.
Praying your son feels better and Thank you so much for your videos! Where would you find a doctor who would actually be able to monitor you while fasting. I'd like to fast, but want to make sure I am doing things safely. So many doctors are 3 meals a day people and I don't know where to look.
This is a great question. It can be tricky for sure. My doctor has been amazing, but he just left to practice in another state, so I am on the hunt myself. Worst case scenario, I will find a good doctor that uses telemedicine so I can have virtual visits.
The key is to find a doctor that will listen to you and work with you. Even if they don't approve, let them know that you are going to try it. Let them run their tests to try to prove you wrong. Chances are your results may make them a convert. I know that my doctor has been amazed by my progress and is always asking me questions.
I have never seen a list of doctors that help people with intermittent fasting. Let me know if you find one. But you can find doctors that are fans of low-carb. They are generally on board with intermittent fasting as well.
Here is a good place to start your search:
www.dietdoctor.com/new-and-improved-find-a-doctor-page
I hope that this helps. I am happy to hear that you want to do things the right way. I have worked with my doctor throughout the entire process. I also get DEXA scans and REE (Resting Energy Expenditure) tests every 3-4 months. What gets measured, gets mastered :)
And thank you so much for the prayers. It truly means the world to me
Wonderful information you are putting out here, Frank. Here's my concern though. I have pretty severe heart disease (4 vessel blockage), and wince at the thought of adding animal products back to my diet. The reams of data on the harmful effects of animal products scares me to death. While it may be beneficial for weight loss in the short term, I'm not quite willing to take the short-term risk, given my current condition.
This is a good point, and I am glad that you are taking your long-term health into consideration. The majority of concerns that health organizations have with animal products is the saturated fat. There are definitely ways to incorporate animal products without impacting blood cholesterol levels, etc.
I was able to lower my total cholesterol by over 100 points while having animal products at every meal. I focused on leaner cuts of meat and lower fat dairy. I also increased nut consumption and added more soluble fiber. The results were pretty amazing.
But you should definitely run all of my information through your own filter, and talk to your doctor before you make any changes that could impact your heart. I hope that you find a way to reach all of your health goals at the same time :)
Thanks for the video, I will make sure to pray for your son.
Have you ever thought about starting some type of discussion forum? I think it would be nice to talk with other people doing ADF and yourself, but it seems we are somewhat limited to CZcams comments. I follow your instagram but that is rather limited as well.
Thank you so much for the prayers. I truly appreciate it. God bless you.
I do have a Facebook community full of great people. You can find it here:
facebook.com/groups/3156862411310735
I also am working on a website. Once that is ready I would like to find a way to add an occasional live coaching call or do some sort of Ask Me Anything. But, for now, I do check the Facebook group a few times per week. It is a great place to ask questions and get support/accountability.
I hope to see you there.
Thanks I’ll sign up!
@@Starscream-pn4nx Sounds great :)
Praying for your boy😀
Thank you so much. That truly means the world to me :)
He had another follow-up Friday, and he is progressing well. He was even able to jump on the trampoline for a bit yesterday without a headache. Yay!
May your son be healed in Jesus name. Amen 🙏
Thank you so much for taking the time to help people with these informative presentations.
Quick questions
1-Would you recommend a carnivore diet?
2-What exercise training would recommend for someone with a simple umbilical hernia?
Thank you so much and have a blessed day 🙏
Thank you so much for your prayers. It means the world to me. He is slowly improving.
1. I have never been on a carnivore diet, but I would say that my diet has transitioned to the point where I am ketovore for sure. My diet is 25% protein, 5% carb, and 70% fat, so my macros align pretty closely with the Carnivore diet (if you look at net carbs). I also agree with carnivore advocates that some people do much better if they avoid grains, and that seed oils are consumed at WAY too high of an amount.
I see the Carnivore diet is a therapeutic tool. It is similar to a lot of other elimination diets that are used for people with autoimmune conditions and food allergies. I have used several myself since I have autoimmune issues. I spent 6 months on a version called the GAPS diet about 12 years that only allowed for thoroughly cooked meat (think crock pot cooker) for the first couple of months.
Here is how I counsel people that are on Carnivore diets. If you are using it for therapeutic reasons (autoimmune issues, metabolic issues, obesity, etc) then stick with it for as long as it is working. I would never tell someone to stop using a diet that makes them feel amazing and doesn't impact their health in a negative way.
But then, consider adding some foods back in to see how you do. That is why they are actually called elimination-provocation diets. You take things away to feel better. Then you slowly add things back one-by-one to see if you can find the true culprits. Doing it this way may allow for the best of both worlds. You can get the health benefits of the Carnivore diet, but add some diversity and variety back into your diet. This may be ideal for your microbiome, etc. Some of the biggest names in the Carnivore space, like Dr. Saladino, have done just this. Dr. Saladino has added fruit and honey back into his diet
I hope this makes sense. I actually plan on doing some testing of different approaches in the coming months. I am currently doing some experiments with exogenous ketones, but I will be playing with the Carnivore diet later this year. I plan on going carnivore for 90 days to see what all the fuss is about, so to speak. I am reviewing the research as well, but there just isn't that much yet. I feel like it is in the early stages similar to the Atkins diet. It went from quackery, to a fringe diet, to a completely scientifically valid approach. But that just takes time.
2. I found some articles that share some basic exercises that you may want to try:
www.webmd.com/parenting/baby/top-exercises-umbilical-hernia
www.livestrong.com/article/429574-how-to-reduce-an-umbilical-hernia-with-exercise/
I hope that this helps. I would love to hear your thoughts about the carnivore diet. I am trying to learn as much about it as I can
I am so glad to hear your dear son is improving and I pray for total and complete recovery in Jesus name.Amen !
I am so grateful for you taking the time to reply to me and addressing my concerns. Thank you for the links to help me out. Thank you so much for being kind.
May God Almighty bless you and your family and keep you 🙏.
@@annasekandi May God bless you as well!
Dr. O, I’m sorry to hear about your baby boy sending healing angels his way and strength to yours, as a mom to me there is no bigger stress than when my kids are not well. ❤.
If you can address the whole protein turns to fat just like carbs (keto talk) that would be helpful, I’ll have to look to see if you already have a estimate of how much protein to eat on your feeding days. Thank you again xo
Thank you so much for thinking of my son. It truly means the world to me because he means the world to me.
My next video will cover how to determine your protein targets. And then I will have a series of videos about low-carb/keto diets next year since I am working on a course on the subject.
Here is a video that talks about how spreading protein out can have beneficial effects. The key is to find the perfect amount to stimulate muscle growth (and prevent breakdown). Once you go above that amount it just becomes another fuel source.
czcams.com/video/ebw63MmKDM0/video.html
Stay tuned for next weeks video :)
@@GrowGrayMatter dr. O I just completed another 36 hr fast but I’m exhausted and fatigued - can barely keep eyes open after I broke my fast with veggies and eggs? I’m out of coffee and I drink coffee daily could that be it?
@@smile4me0622 I am sorry to hear this. How are you feeling now?
It definitely could be the lack of caffeine. I am weaning myself off of caffeine for an "experiment", and it definitely has impacted me.
36-hour fasts are very powerful, but they can be stressful. There does appear to be a recovery period while your body is adapting. I hope that the next one goes better for you. But be sure to listen to your body
@@GrowGrayMatter hey Dr. O, I watched your latest video and saw that your lil one is much better, made me very happy - I hope recovery continues at fast speed.
I definitely felt better when I had coffee - I didn’t think I was so dependent on it- I go days and sometimes weeks without it but all in get is a headache but maybe bc I’ve been much more active idk. I’m going to do another 36 hr fast this week see what happens, I’m not loosing as fast as I think I should be based on what I’m eating and how much I’m moving so I really want to make this fasting work. As always thanks for your content sending hugs to your son. 💐
@@smile4me0622 Thank you for the kind words. It truly means the world to me :)
Fasting can be an amazing tool for getting the scale moving. But it can definitely take a few weeks for some people to see progress. My opinion is that it takes some of us longer than others to heal from insulin resistance, inflammation, etc.
Keep up the great work, and keep me posted on your progress :)
Hope your son feels better soon.
Thank you so much. That truly means the world to me. He is getting better every day. Be blessed
If doing ADF what should we do to maintain protein on fasting days. Should we double up protein on the eating day ?
Sadly, we can't bank up protein, so eating twice as much on eating days won't make much of a difference. But I do recommend being on the higher end of protein intake:
czcams.com/video/yfuqISpCPyo/video.html
I also recommend making sure your first and last meal are very protein-rich since you will have long periods without protein.
I have heard some people saying that adf causes loose skin if you are obese and lose fat because it’s not a long enough fast to get into proper autophagy. What do you think?
Autophagy is very tricky. There isn't a direct test for it, so there are still way more questions than answers. Fasting, exercise, and being in a calorie deficit all induce autophagy. While I do think longer fasts trigger more autophagy, I am not sure it is worth it if you are losing lean mass and impacting your metabolic rate.
I don't see problems with occasional longer fasts. I have done a lot of 48-60 hour fasts. But I think the best way to get more autophagy out of a 36-40 hour fasts is to add exercise. It will use up glucose, lower insulin, and put you in ketosis (just like a longer fast) but still allow you to eat often enough to protect your muscles.
I can't wait for the day when we have a simple way to test autophagy so we can finally answer these interesting questions :)
And what’s the protein range you recommend?
I will cover several ways to determine your protein target in the next video, but big picture it is usually 1.6 - 2.2 grams of protein per kilogram of goal weight. It depends on a few factors, though. Stay tuned :)
Mike drop 😂😂
Hopefully you are making protein a top priority now :). Reach out if you have any questions. I am here to help
I have been following your alternate day fasting for 3 weeks now. How would you plan for adequate protein intake on "feast" days without spiking glucose levels high?
I will cover that in the next video. I will also be doing a video soon about how to determine your protein sweet spot by testing ketones at blood glucose at different protein intakes.
Most people I work with can eat 30-40 grams of protein per meal on feasting days without seeing a big impact on blood glucose or ketones. I personally go above that. I see a dip in ketones, but I am more concerned about maximizing lean mass than my ketone levels during my eating windows. But I am still almost always in nutritional ketosis unless I am doing a carb refeed.
What have you found for yourself?
Do you still fast even though you are maintaining your weight? I am wondering how often I can fast and still maintain my muscle mass. I actually don’t have to lose weight but fasting really helps with my arthritis but I don’t want to fast at the expense of my muscles.
@@Janana_ I am in the same boat as you. I still do 1 36-hour fast every week. If I don't, I start to have arthritis issues creep back up on me. I use 16:8 fasting or 2MAD (2 meals a day) on the other days. That combination seems to be the perfect balance for me. I am fasting enough to get the health benefits, but I am not pushing harder than my lean mass can handle.
If you are very lean, you could play around with adding some fat calories into your fasting window. This will allow you to "fast" for longer periods but still get some calories to protect your lean mass. I will add some MCT oil to some of my fasts if my body is telling me that I am overdoing it.
I have talked about doing the opposite (protein-sparing modified fasts) in other places, but that is when the focus is weight loss. I prefer fat if your goal is to reap the health benefits from fasting.
I hope that this helps. I will talk more about this topic in the near future
@GrowGrayMatter I have found that it is very easy for my glucose levels to spike, and then it can take a while for my ketones to go back up- usually a 24 or 36 hour fast. I wonder if I would benefit more from having smaller meals, including 30-40 grams of protein, and not higher than that at each meal???
I appreciate all of your content! It's been super helpful!
@@GrowGrayMatter Thank you so much for your reply! That sounds like a great plan and I will try it!
Thanks for all the great content! I'm actually binge-watching most of your videos. Very informative.
I'm not trying to lose weight; quite the opposite. Because of my cancer diagnosis I became very interested in autophagy and fasting as some studies show that it improves the efficiacy of chemo and lessens side effects. I'm actually fasting 72h before chemo infusion and 24h after. (For anyone interested in anecdotal evidence I don't have any side efects after 128mg of docytaxel except for weird taste in my mouth)
I also become interested in keeping my lean mass during the treatment. I don't have much fat, around 20% would be my guess. 170cm, 58kg of weigh.
Could you perhaps recomend the amount of protein per kg of body mass I shoudl aim for? I'm trying to stay in ketosis. I was getting 1g/1kg but I lost some muscle strenght despite exercising.
Thank you for reaching out. My wife works in oncology. We both hope that you kick this cancers butt!
Make sure you watch the entire series that this video came from. You will want to pull every lever you can to preserve lean mass during treatment. Here is the entire playlist to make it easier for you:
czcams.com/play/PL7zPcraYKbGD171OjtsEoE3OF3U97m4L1.html
I am sure you have looked into Valter Longo's research on fasting and chemo. If not, let me know and I will share some links.
Here are some protein tips:
1. You should be able to bump your protein up a decent amount while staying in ketosis. You should consider a modified keto diet that allows for up to 30% of calories from protein:
perfectketo.com/modified-keto-diet/
For example, I can eat 200 grams of protein and still keep my ketones high as long as I keep my carbs low enough.
2. The best way to know how much protein you can handle is to track your ketone levels while you slowly increase protein. You want to see how high you can go before you see a dip in ketones. Hopefully you can get up to at least 1.4 g/kg.
3. Have you considered adding MCT oil or exogenous ketones? That is another way to boost ketones and keep them elevate while you eat enough protein to keep your muscle size and strength.
None of this is medical advice. Run it through your own filter and talk to your doctor if anything sounds fishy.
Reach out if you have other questions. I am here to help. I will keep you in my thoughts and prayers.
@@GrowGrayMatter Thank you for taking time to write such a detailed answer. I really appreciate your kindnes and willingnes to share your knowledge!
I' m already familiar with Valter Lango research but I do strict water fast instead of fast mimicking diet. It' s easier. I've just read Miriam Kalamian book 'keto for cancer' and I do 16: 8 fasting everyday plus 96h fast every 3 weeks during chemo. She is of the opinion that protein activates mTOR pathway and thus stimulates cancer growth.. but mine actually shrank quite a bit on chemo so I'm more concerned about maintaining muscle mass.
Recently started using MCT, slowly increasing the amount, my aim is to reach 2 table spoons.
I will also buy a proper ketone measuring glucometer and some exogenous ketones and give them a try while I try to bump my protein to 1.4 and increase the volume of my strenght traing.
I firmly believe in being my own research animal and taking full responsibility for all the experiments;)
I will post a short update in a month or so, after incorporating the changes in protein and exercise.
Thanks again for all the sugestions and resources you provide here.
Best wishes for you and your family!
I love your attitude about this. You are taking charge, and control, of your health during a tough time. I can't wait to hear more. Let me know how much you can increase your protein before you see a noticeable dip in ketones.
I completely understand the mTOR arguments, but I am planted firmly in the camp that protecting our muscle (and other functional lean mass) is critically important to our health. The low protein arguments are interesting in petri dishes, but I haven't seen it translate to the real world as much as they hoped. As a matter of fact, things like grip strength and leg strength predict cancer mortality rates as much as anything that I have seen in the literature about constantly avoiding increases in mTOR. I hope that you find the perfect balance and do amazing. You are in my prayers
Is there anyone other than me who thinks about what the advantages vs disadvantages are of possibly fasting Monday Tuesday Wednesday and then eating the rest of the week.
It is the same hours and days as running ADF🤷♂️.
I think it's easier to continue the fast for 3 days to constantly interrupt when it finally starts to get easier after 36 hours.🤷♂️
There are people who use this strategy. The calorie deficit would end up being similar (or identical). The major concern would be going 3 days without any essential amino acids from protein. This puts your lean mass at greater risk than ADF would. If it weren't for that fact I would be all for getting my fasting "over with" early in the week :).
@@GrowGrayMatter how about our friend growth hormone, will it not be at its peak around 72-96h to protect lean mass? :)
@@1dayumayy310 The key is to keep in mind that Growth Hormone has multiple functions. It is not elevated during a fast to create an anabolic environment. It is elevated because its primary function (in adults once they reach physical maturity) is to increase lipolysis (the burning of fat for fuel).
There are lots of ways to increase the amount of fat we can burn. These are all great ways to minimize lean mass issues. But we cannot escape the need for essential amino acids. We can't store them, so we either eat them or we release them from our lean mass.
These issues only become a major problem as someone gets lean. If someone has 100 pounds of fat to lose then I don't see any issues with longer fasting windows. I used to do a 60-hour fast every week in the beginning.
In the end, you have to figure out what works best for you. Try both and see which makes you feel the best and get the results that you want :)
your wrong about following a high protein diet preventing muscle loss, it's actually a high carb diet which prevents muscle loss. carbohydrates are known as muscle sparing for this reason- when your body performs exercise if it is unable to get the energy from your glycogen stores it will tap into muscle tissue, not protein digestion, but muscle tissue. digesting protein doesn't change that but digesting carbs does.
Carbs can definitely have an impact on muscle sparing, but it is hard to say that I am wrong (after I shared multiple studies with hard data) without using some data of your own to refute my claims.
Here is a great review of the literature that points to the fact that a high-carb diet is not necessary for muscular performance or gains:
mennohenselmans.com/how-many-carbs-for-strength-muscle/
I don't rely on anecdote as good science, but anecdotes are just as good as epidemiological research. There countless examples of people who gain and/or preserve lean mass on low-carb/keto/carnivore diets. This includes myself. I was able to gain 15 pounds of lean mass (documented by DEXA) while losing 180 pounds of fat on a very low-carb diet.
But, we can definitely agree on the point that adequate fuel is important for preserving lean mass. This is why I started the series by talking about not dieting too aggressively (based on your body fat stores) and choosing an appropriate rate of weight loss.
The key is to find what works for you. Be blessed
❤❤❤for your son
Thank you so much. It truly means the world to me. He is getting a little better every day :)
Man I got a question. I used to lose 2 pounds a week, with cardio, some calestenics, but i decided to join a gym now I only lose 200-400 grms a week instead of 2 pounds, is that Okey? Should I go back with my own training? 4 weeks and every week the same I missed when I used to lose 2 pounds....
This is a good question. It is hard to know exactly what is going on without more information, but there are 2 major things that I would consider out of the gate:
1. Increase your step count outside of the gym. Multiple studies show that people start to decrease how much they move outside of the gym when they start exercising. Pick a good step count and try to hit it every day. This can get the scale moving again. I will have a lot of videos on this topic in the future.
2. Start to take body measurements and pay attention to how your clothes are fitting. Your weight loss could be slowing because your are increasing lean mass. This means that your body composition is improving and your metabolic rate is going up. This is amazing news for your long-term success.
I hope that this helps. Feel free to share more if you want some more advice.
@@GrowGrayMatter Thank you so much, your answer motivates me to continue working out at Gym cause I was considering going back to cardio and small weights at home so I can lose the same weight every week, but I'll do what you told me and I will share my results with you!
@@dannsii1960 I am glad that it helped. Focus on muscle and metabolism. Let the fat loss be a benefit. And this can be the last time that you ever need to lose the weight :).
I can't wait to hear how it goes
Hey wouldn’t the numbers for these studies look different for people doing ADF? Especially for protein intake since the studies are people who are eating daily?
This is a great question, and a very important one. I recommend being on the higher end of protein intake on your eating days if you do ADF, but we don't change the numbers drastically for a few reasons. Our body is "hungry" for protein after a fast, so you can use more than someone eating every day, but there is a limit to how much protein we can use in a meal to stimulate muscle protein synthesis in a meal, so adding more onto the pile just turns it into a fuel source.
So, how do we get away with it without losing heaps of lean mass:
1. This is why I only recommend ADF if you have plenty of fat to lose. The first video in this series explains how burning a lot of fat for fuel protects muscles because our bodies turn the fat backbone into glucose rather than turning protein into glucose. Our fat will save us as long as we have enough of it :)
2. Low insulin levels, and resulting ketone production, from fasting will also have a muscle sparing effect.
How do we optimize protein with ADF:
1. I will cover protein ranges next week, but I would err on the side of eating meals with a little extra protein. Typically 30-40 grams of protein in a meal will maximize muscle protein synthesis, but the number goes up if your body is actively searching for protein (after exercise or fasting). This is why I recommend 40-60 grams of protein per meal depending on size.
2. Rather than adding more protein than that to a meal, I usually recommend eating 4 meals in your eating window if possible. Since we can't get benefit from more protein in 1 meal, we need to spread it out and get more protein during our 12 hour eating window. A 12 hour eating window allows you to get 4 protein-rich meals that are spaced 3-4 hours apart. This is perfect if your goal is optomising lean mass.
I hope that this makes sense. Reach out if you have any other questions. I am here to help
@@GrowGrayMatter You’re a God send Dr. O, I have been overweight my entire life and I can’t wait to share my results with others . God bless you and your family ,and prayers to your son for healing during this time.
@@rolandos8758 Thank you so much for the prayers and the kind words. It truly means the world to me.
I can't wait for you to become a success story and help me spread the message to even more people. Please keep me posted :)
If I lift weights on one day, get adequate protein, but fast the very next day, are my muscles still needing protein that next day? That doesn't seem to affected your results as you did ADF and lifted weights on your eating days, but it is a question that keeps coming to mind. I guess my actual question is is muscle protein synthesis done within a few hours of working out such that not eating the next day doesn't have a meaningful impact on muscle growth? In my prayers...
This is a great question. Muscle protein synthesis will continue for 24-48 hours (or more) after strength training depending on training volume, how long you have been training, etc. This means that ADF is not ideal for muscle growth. I would agree with that. But I would rather have optimal muscle protein synthesis in the first 24 hours after training than the second day. This is also why I only recommend ADF when you have enough fat on your body to protect our lean mass while you are fasting.
I think the reason I was able to make great progress was that I pulled every other lever that I am talking about in this series. I trained hard, ate really well during my eating windows, slept like a baby, and managed my stress.
I hope this helps. Reach out if you have any other questions, or if want to know about fasting programs that are better if building muscle becomes your primary goal.
And THANK YOU so much for the prayers for my son. It means the world to me.
Thanks that really helps. I decided to experiment with weights on Saturday and Sunday and Wednesday, get adequate protein on those days and also on Monday and Thursday to cover protein synthesis for up to 48 hours, which are the days after a workout, then 36 hour fasts on Tuesday and Friday. I want the autophagy affects in addition to fat loss while making lean mass my priority. Thanks for your videos I was excited to see this new one. You have shifted my priority from watching the scale go down to watching the muscles go up. You are very much appreciated. I find that studying my goal helps me achieve it and I watch your videos often to reinforce my goal.
@@ashleywilkinson3700 This sounds like a very solid plan, Ashley :). You can get the best of both worlds if you are smart and strategic about things. I think you will do great :)
I am so happy to hear that you are now focused on lean mass. I have tried to lose weight for my entire life. Focusing on the scale and burning more calories with cardio never helped me in the long run. Focusing on muscle is what finally helped me reach my goals :).
Keep me posted.
@@GrowGrayMatterthanks so much for taking the time to reply!
@@ashleywilkinson3700 You are very welcome. I am here to help :)
Hey doc, I’M STRUGGLING to get back to my ADF! 😢
I am sorry to hear this. I know how hard it can be to get back on track after falling off of the rails. I still have a rough week after I take a break from fasting. This is why I don't take many breaks anymore. I know how hard it is to get back after it.
How are your sleep and stress? Those 2 issues can definitely make it hard to find the motivation to stick with it.
Another thing to consider is to ease back into it with Modified ADF. Here is my video about that:
czcams.com/video/H11GlsSQ2-I/video.html
Let me know how I can support you. You CAN do this!
Hi doc, definitely a lot of stress and trauma, but I'm on my healing journey, taking it one day at a time. I have 15 quilos to lose!!
@@GrowGrayMatter I will do it,
Modify ADF!!
@@danimarut I am happy to hear that you are taking care of yourself and headed towards your goals :)
@@danimarut Keep me posted. I hope it works well for you :)
Does protein help with sleep
This is a good question. It depends. Eating enough protein does appear to help with sleep. But protein-rich meals digest pretty slowly, so having too much protein close to your bedtime can have a negative effect for some people. I recommend playing with different types of meals for dinner and see which ones help you get the best sleep. Tracking your sleep in a sleep journal is helpful for this as well.
Reach out if you have any other questions. I am here to help
How can the average person know if they are losing lean mass or fat?
This is a great question. I will do a deep dive on this topic 3 videos from now, including testing that you can have done, but here are some simple things to look for in the meantime:
1. Take measurements. It is a bad sign if your muscles are getting smaller (quads, biceps, etc) while your belly is staying the same size or getting bigger.
2. Poor workout recovery
3. Loss of strength/stamina
4. Worsening sleep
I hope that these help. I will cover body fat testing and things like blood glucose changes in the video. Stay tuned :)
@@GrowGrayMatter thanks! Looking forward to the video!
@@mikesishaiah I am happy to hear it :)
Prays to your son.
God bless you and thank you for the prayers
May your son be healed in Jesus Name!
Thank you so much. God bless you!
I think it is hypocritical to use these diet studies from the same industry which even today promotes five meals a day and hundreds of grams of Carbohydrates even for diabetics ! People seem to pick and choose from very different studies to promote whatever beliefs they already have about diet. There are just as many Nephrologists promoting a vegetarian diet as there are other doctors promoting low carb diets and now there are doctors promoting Carnivore diets. The reality is you can find studies to support any diet that you wish to promote. I believe the medical industry as a whole has been corrupted by big business !
I agree with your general idea that a lot of our current diet and health recommendations don't make much sense when you look at the evidence. But that isn't a reason not to trust the scientific evidence. It is actually the opposite. If a doctor tells you to do anything (eat carbs as a diabetic or go vegetarian to protect your kidneys), then you should ask them to show you the studies that support that idea. I would much rather trust the science than any industry, as you stated.
This is also why it is important to weigh the evidence. There will always be studies that get different results. That's why you look at all of them and see which direction the majority of them are pointing. For example, one study I brought up in this video is a meta-analysis (a study that looks at a bunch of studies) that analyzed 74 randomized controlled trials. Something like that carries much more weight than some random study.
There are definitely areas in nutrition science that are up for debate. But the evidence that protein helps preserve lean mass during weight loss is one of the surest bets that exists.
How's your son doing with the headaches?
In Jesus Holy name, be healed, whole and well right now, and I don't mean maybe. Headaches STOP and never return. Root issue, be gone and be whole. By HIS STRIPES you are healed. Amen! ❤
Thank you so much for asking and for your prayers. Our prayers have been answered. He is 100% better and the doctors couldn't find anything wrong on his MRI. Thank you Lord Jesus.
I means the world to me that you cared enough to reach out and offer up your prayers. Be blessed!
It's my pleasure. Y'all be blessed.❤ Thank you for all this info. It's so helpful!
Thanks so much. It means a lot t hear that my work is helping :)@@cynthiatorres1678
Hey doc im at 340 lbs 47% Bodyfat. Goal is 200-190 lbs. Im starting ADF 3 days per week. How many calories should i eat on days i don't fast 2000 0r 2500. Protein im aiming is 175 grams
It is hard to know without some more information, but I would say that 2500 calories would be a better target. Your goal is to eat your maintenance calories (TDEE) on your eating days. Here is a site that can give you a better estimate:
legionathletics.com/tools/tdee-calculator/
And here is a video that explains how to use the site:
czcams.com/video/_N8J8yHAcwc/video.html
I hope this helps. Let me know if you have any other questions.