Does Low Carb and Low Insulin Cause Low Muscle Mass?
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- Äas pĆidĂĄn 7. 09. 2024
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Today, weâre going to talk about a common question many people have about low-carb diets like the ketogenic diet. Does low-carb and low insulin equal low muscle mass?
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Itâs true that insulin is anabolic.
What is anabolic?
Anabolic is a condition where your body is building up muscle proteins.
The reason bodybuilders do carbo-loading is not to build muscle. Itâs to build glycogen. The problem is that when you start spiking insulin, youâre going to create insulin resistance. Insulin resistance means that your insulin is not working like it should. One of the purposes of insulin is to absorb amino acids because itâs anabolic. But, if you have insulin resistance, youâre not going to absorb the amino acids that well.
When you do low-carb or keto you and intermittent fasting:
âą Improve insulin resistance
âą Improve insulin sensitivity
âą Start to absorb amino acids and proteins
Also, when you do keto and intermittent fasting, you trigger something called protein sparing. In other words, your muscles are now protected against the loss of protein.
I highly recommend that you decrease your carbs and do intermittent fasting if you want to improve your muscle mass.
A few more things you can do to help build muscle mass:
âą Add exercise (weights and higher-volume to the point where your muscles are sore)
âą Keep your carbs at 50-60 grams per day (donât do high-carb)
âą Higher dietary protein (8-9 oz. of protein per meal-whole eggs, meat, and fish)
âą A good complete amino acid supplement
Dr. Eric Berg DC Bio:
Dr. Berg, 56 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 âdoctorâ or âDr.â 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.
I'm stronger, focused, and have way more energy in keto. Intermittent fasting is the best thing to do in your life, good energy, no cravings at all, less sleepiness, burning fat as hell, and building muscles. Carbohydrates makes me feel like trash, my health goes to the hole, and sugar is just poison. My life changed when I met this channel.
AFter 8 months I am getting near what you are saying....all true...no cravings physically for sugar....mental, sometimes, lol, but 99% of the time I don't do it
Stronger possibly, but that doesn't equate to muscle mass. No bodybuilder would will win a contest on Keto diet
@@Churbitser, no bodybuilders would win without storoids either, but I'm not a bodybuilder and don't want to build large amount of muscles. My goal is to have good health and low body fat. And yes, I'm felling with more muscles and less fat, which is most of people wants to.
@@ramsareit, nice bro. Stick to it and u gets better and better and better. Cheers
HEALTH IS YOUR WEALTH
Iâm 50 and Iâve been on Keto/IF for about a year now. For the first time in almost a decade Iâm putting on muscle.
Dr. Berg, I have tumors in both kidneys and my thyroid gland. Since i've been on keto my tumors and shrinking. Thank you for your service to the world.
@@florianpeter7045
I have. I wasn't a big sugar or carbs eater in the first place.
1969Vanessa G do fasting too its even more effective, fast as long as you can then when you eat, eat super high fat, some protein and no carbs optimally
That's incredible!! Wish you complete healing in your body đ
You don't have to convince me. IF and low sugar have given me the body shape and energy levels I've always thought should be normal. I've exercised throughout my life, but even there I've adopted your exercise method(or whatever you'd call it), and I've loved that. Now I look around me at all the sugar being consumed, and instead of craving it, I sort of feel sorry for them.
When I started Healthy Keto and IF I ended up having muscle soreness without exercise. All I did was walk my dog or tend to the garden. Heck I was sore not doing anything at all besides lifting the coffee mug to my face and I was sore. Now I know why. The Cell doors finally opened up and let Amino Acids in to rebuild my atrophied muscles. I was fat, old and tired all the time before doing Keto/IF. Now I have more energy than when I was 16. I may still be old but I'm no longer fat or tired. :-)
Your comment is abit difficult to comprehend.
Soreness is when either bone or muscle is broken down, and needs to repair itself
Between you and another doctor on CZcams, I went ahead with keto starting about a couple of months ago and have lost about 35 pounds so far. I've had my ups and down, but I'm so happy to have something actually work. I've wasted so much time trying everything to lose weight. Sheer willpower wasn't enough, but keto was.
As an exercise physiologist and functional medicine practitioner in the industry for nearly 3 decades I can say that there is a downside to just about everything you put in your mouth these days BECAUSE people tend to overindulge on the wrong foods. Eating the right carbs is your friend when it comes to building muscle, BUT you must also make sure your intake of protein and fats are good as well. Good fats, good protein, good carbs is the key. Low stress, more rest/sleep on off days, and high volume training as Dr Berg stated. Use heart rate variability as a guide so you don't over train. Intermittent fasting for at least 16 hours is good and eating only in an 8 hour window. My fasting insulin is 1. Yes, 1. My testosterone levels average 750-800 and for being nearly 55 that is about double compared to people my age. There is a lot to this because hormones play such a huge role when it comes to losing body fat and gaining muscle.
Regarding diet, cut out ALL processed foods and sugars. Basically ANYTHING that is white in color. Regarding meat/KETO? That is your call. Do what works for you, but know that cooking meat oxidizes the fats and cholesterol and when you ingest that mess it will alter the function of LDL and HDL making both atherogenic regardless of the carriers size. Not only that, but there are tons of research that show cooked meat of any kind is highly carcinogenic. So, what do you do if you refuse to cut back on meat? Eat as Dr. Berg says by including tons of vegetables and berries to make sure you are taking in enough antioxidants to counteract any negative effects that cooked meat may have on your body.
Regardless of diet, as long as you are taking in enough of the proper nutrients and fasting for at least 16 hours daily and NOT overindulging on ANYTHING, you should do fine. All people are different so you might need to seek out a specialist to run a series of blood tests to check for arterial inflammation, among other things, but don't just follow a diet because it works for someone else. Do what works for you and as long as your interleukin inflammatory markers, TNF-Alpha, SMC-Endothelin, Lp-PLAC2, remain on the low side in the reference range then keep doing what you're doing!
Also, cut back or eliminate ANYTHING that mimics estrogen (xenoestrogens) because if your body sees an increase in estrogen it will shut down testosterone production. There is so much more to this, but I always appreciate Dr Berg sharing his knowledge on health!
Great video, Dr. Berg, I hope you make more videos on bodybuilding/weight lifting keto IF lifestyle
Eggs are my favourite food in the whole world đłđ„ I eat six every day đ Not only are they nutritious but they're also very versatile in the kitchen. You can cook them in so many different ways. Also, they're relatively cheap in comparison with meat or fish
Sylphadora 3 is the most I can eat in a day.
@@rachkate76 I do OMAD and by the time I eat my meal my stomach has been empty for +20 hours so I think that helps in me being able to eat so much food. The six eggs are actually half of my meal
I eat 7 eggs per day.. sometimes 8 and same due to them being versatile.
I saw that if he yolks is cooked my skin looks less good and if I get the yolks there is a huge improvement in skin.
@Duke Silver I've been eating 3 or 4 eggs medium boiled every morning and have noticed my skin and hair is softer and my nails are a bit tougher to cut. They're doing my body good.
This information is so accurate. I attempted keto off & on for about 2 years but, had too many cheat days that just kept setting me back. Finally, for the past 3 month's I have been doing strict keto & my health is changing for the better. I have always worked out with weights on & off since my teenage years and, never really saw results due to insulin resistance, which I learned from you, created my sleep apnea & loud snoring for over 4 decades due to my bad diet that started at a young age after my parents divorced. Now, at 55 I'm seeing more results from my efforts at the Gym than I ever did when I was younger. I will never go back to the standard American diet again! I really look forward to the 2nd half of life as my sleep & overall health continue to improve. Many thanks to you & Karen for all you do to help improve so many lives!
I've been on keto for more than 30 days and my performance in Street Workout improved significantly!
@@AjayKumar-gt5qi What did you mean ? The first month is very noticeable because of the amount of water you lose.. When that happens to me I felt much more lighter in my workouts. But I want to see your position :)
You also improve insulin resistance and insulin sensitivity doing the exact opposite and eating a high starchy carb, low (or no) animal protein, low fat diet. It is when you chronically combine (even lean) animal protein WITH higher glycemic carbs in your meals that you get SKYROCKETING insulin which creates a feedback loop of insulin resistance. I've lost weight on keto, and I've lost weight on whole food, plant-based -- THEY BOTH WORK. Now you just have to decide which style of eating brings a better quality of life, longer longevity, and reduces long term health consequences the best. Maybe it's a rotation? During the warmer months, HCLF. During the colder months, LCHF. If you live in the tropics or in the arctic, maybe you stay on one way of eating. Where we get into trouble is when we combine animal protein with higher glycemic carbs (even healthy ones, like potatoes). Of course the other problem is eating lots of refined carbs WITH lots of fat (ice cream, candy bars, french fries, etc). But NEITHER LCHF or HCLF ways of eating do either of these things, so they both work. Now you just have to decide which way works BEST for your particular set of circumstances.
True. Agreed
This man is an absolute blessing to society! Thank you as always Dr!
Great video! When I first adopted a low-carb lifestyle + intermittent fasting, I was really worried to lose my "hard-earned" muscles.
As a scientist, I naturally started to dig into the literature and stopped worrying immediately. There are really good studies out there showing that Fasting and/or Keto actually protect from muscle loss!
So it's earning it off keto, with carbs, then maintaining it on keto?
I start building more muscles ONLY after I started to exercise fasting and this is going for more than 3 years and now a days if I eat before exercise I feel horrible I guess the Doc and scientist is right! I have been doing fasting for 10 years now! Itâs great
@@AjayKumar-gt5qi No, it doesn't if you USE them, troll. Of course, you don't use your brain, so you wouldn't know.
Low carb, or IF, made my muscles less. Please trust me. I was skinny, now even worse
@@contrarian717 how did you USE your muscles? If you use them, they'll be spared.
I did Keto for 6 months, felt a vast improvement in my health, well-being and even mind, I didn't actually care much about fat loss, always been skinny.
Then I came to know I needed to actually gain a lot of weight, I started strength training and tried to eat a lot as hard as I could on Keto, but didn't gain any weight at all, lost even more.
Then I caved and started eating high carb, hated it, sometimes I cheated and went back to Keto, but eating carbs consistently made me gain a LOT of mass, which included some fat of course.
This is actually a testimonial that you can even *try* to gain weight on keto but won't.
I believe severely underweight men who wish to get big are the only case for high-carb diet.
But ironically that demographic is actually the one most keen on low-carb/keto.
Also, I feel that I gained muscle really fast because when I started strength training and high-carb, right out of keto, my body was extremely sensitive to insulin, which is anabolic.
It's an extremely powerful (even dangerous) combination, jumping from long keto right into high-carb.
This should be talked about more.
I agree. It's something that isn't explored in these videos.
If you follow Anthony Williams information he says exactly that muscles only need 2 things to grow. Training and glucose... All they need.
If you dont know him, hes known as medical medium (he hears a Spirit of compassion since his 4th age) and helps people with diseases. He pretty well known btw. Maybe thats a fun fact
Its quite controversial but protein doesnt help make muscle mass and its actually the carbs that come with it. According to MM
Finally someone who experienced the same issues while on keto.
Was 170 and then start keto for further health benefits.
Dropped 20 lbs and got way weaker
lifting weights.
I had to do something, so I turned to carbs.
I still eat healthy, thank you doctor berg, but donât do the carbs until after a nutritious meal.
I work out a lot because I now ingest carbs, so I go higher reps.
My body is starting to transform into muscularity and power now and am starting to slowly gain my weight back.
I look better also.
Strict keto must be for those easy gainers who have a hard time losing weight.
I donât have that problem.
Dr. Berg would be one of those who
gains weight easily so strict keto works fine for him.
I found that when I did strict keto,
I just grew to weak.
Maybe because I have a fast metabolism, who knows.
I must say that I do still seek out
healthy foods now, organics in the meat and veggie dept., and with the added carbs at the end of my meal,
I never felt better.
Please note that I do exercise often to make my muscles more anabolic
and to use up the added sugar in the blood which goes straight to the muscles for storage.
Anyway thatâs my experience so far.
@@britreed8038 yeah, the missing Dr Berg video is "How to gain mass if you are underweight"
He talks about a wide variety of topics but never addressed this.
Iâve been on a health journey for 14 months and my diet and training has evolved the entire time. Started with IF and lost weight but had no definition. Then added weights and went keto. Progress is slow. Added carbs, with low GI, before and after training and composition is changing faster. Remember, health isnât a one size fits all. You have to figure out what works for you.â€
I don't like fasting, but a high protein and very low carb diet is amazing to me!
As a type 1 diabetic on a demanding exercise program, it can be pretty hard to spend long hours on an empty stomach.
Thanks a million Doc!
Fat is good for organ
Building lean muscle mass and keeping body fat low and the relative nutrition AND the science behind it all.
Things I'm always looking for in your videos. More, please!?
Low carbs, high protein and weight training has caused me to lose 4.4lbs of fat a week for the past 8 weeks. My change is drastic and amazing. I'm also 54 years old! I am heading to being in the best shape of my life. I FEEL GREAT!!!
Good for you. Thanks for sharing.
Do you use IF and whatâs your daily caloric intake?
it's water and glycogen not Fat
Iâve been keto for more than 2 years and have some experience in this area with losing and regaining muscle mass. I lost 100 lbs and along with that, a lot of muscle mass. Iâve always had muscular arms and when those went away, it was a wake up call that extended Ketosis had caused me to lose a lot of muscle.
I resolved to make strength training a part of my regimen. I had the typical noob gains, but after a few months in not only did my progress stall, but I started having chronic joint pain that I couldnât recover from, especially in my elbows and shoulders. At this point I hadnât yet adjusted my macros from weight loss mode because I still have another 20 lbs to go to goal weight. I was still heavy on the fats and probably averaging maybe 60-70 grams of protein with a daily caloric intake of about 1400 calories.
I started researching keto and strength training and learned that I needed to increase protein significantly considering my age (46). For the last 3 weeks Iâve increased my daily protein intake to about 150 grams and significantly reduced fat intake. For reference, I weigh just under 200 lbs. What a difference it has made as I enter my 8th month of strength training. Iâm now back to making small gains every week, I have more power when I dig deep, and my joint soreness has all but ceased.
Starting bench press was 135, now 225. Deadlift 150 to 250 Squat 135 to 250.
Your symptoms are almost identical to mine. I've packed on good muscle and I now lift heavier than ever before... But the joint pain is bad. And I also weight about 200lb. What are your current macros now and est body fat percentage with the changes?
Zweli Ndhlovu I do OMAD 5 days a week at 1400 cals and and 18/6 on the weekends at 1600. I keep carbs under 15 grams so they works out to be 4% on my OMAD days with 53% of cals coming from fat and 43% from protein.
Zweli Ndhlovu my current body fat is 22% according to my bathroom scale, not that those are known for being very accurate for BF. I still have a fair amount of extra skin around my midsection from the weight loss, so itâs probably in the right ballpark.
Gabesafish Good on you buddy! If the pain comes back I would recommend a collagen MSM and turmeric/curcumin and black pepper.
Jack Walton That looks like a fantastic supplement! Thank you for sharing.
This information is spot on. The other part is that everybody doesn't want to be a bodybuilder nor does everybody want to eat and train like a bodybuilder so some people who want to build muscle don't care about being massive
Insulin is anabolic because it is the key to bring Nutritions into the cells.
Since 3 month on Keto my percentage of musclemass increased because insulinresistance decreased and my body need less insulin to bring nutritions into the cells.
Great video!! I like how you didn't even push Keto in this one. I'm sure it will help many w/ type 2 (that don't want to hear about a specific diet) realize that lowering carbs is the way to go. From there, they can transition to Keto on their own. đ
Doesnt make sense that milk protein wouldnt convert to muscle well since that is its purpose. A cow (or a human) wouldnt waste protein for energy for their offspring when they can just use carbs or fat. The protein in eggs and milk are both meant for building the growing body of an animal.
I can appreciate the research you put in on the bodybuilding piece.
Keep those carbs around the workout. Glut4 will shuttle a lot of the carbs after the workout with out insulin. Workout as in lifting weights.
Thank you Dr. Berg fasting is important to your health! I eat once a day, and have about 8oz of protein for the meal. In the morning I drink ACV 1 tbls with warm to hot water on and empty stomach. I usually have my meal around 2 or 3 PM. I do need to start exercising, because my muscles are breaking down and now I have wings on my armsđ God Bless You and Your Family Dr. Berg FOREVER AMENđââïžâïžđ
Debbie Debbie bone broth Collagen msm silica and trace minerals will help immensely.
@@AldousHuxley7 Thank you, I will check this out at the heath food store. God Bless You and Your Family FOREVER AMENđââïžâïžđ
@@AldousHuxley7 Can you tell me what brand you buy?
Debbie Debbie Ancestral supplements collagen and Cellfood essientials silica are the best imo. Superior Fulvic and humic acid too. This serves multiple purposes for health! God bless
@@AldousHuxley7 Thank you again God Bless You and Your Family FOREVER AMENđââïžâïžđ
From my experience you don't loose any muscle as long as you keep your nutrition in check and weight train, however you do have a dryer look from less glycogen as you mentioned. A little additional creatine, sodium, potassium, taurine and l-glutamine can help your muscles pop a little more if that is a concern for you.
@@20alphabet I like all own comment & replies for that matter
Excellent comment. You can also really tell a keto person by looking at their face. If they are successful in their program - their face looks lean. Not round and bloated like most Americans.
creatina ? It sounds good :)
I have been keto five years and carnivore for 6 months and at age 63 very athletically active and still exactly the same muscle mass, ~8% bodyfat. I eat 160g or so of animal protein/day.
I forgot to thank you. Because of you I do IF. My ankles were swollen and it hurt to go downstairs. Iâve been that way for years and was getting worse. Now my ankles are normal size and the pain is almost gone.
Two meals a day while IF 18 / 6
It's worked wonders for me!
Snacking in between meals is just bad...
You have helped me so much Dr.Berg with a new lifestyle change not diet. I have always been muscular but now eliminating refined sugars and keeping my carbs less than 70gr a day feels wonderful. I'm only 3 weeks in a lost 3 kilograms of bellyfat. I'm looking forward to my health check results next year, my doctor will be shocked as for one thing my BP is 118/78 !! â€â€Thank you sir
all three Dr Beg, Dr Fung, Thomas DeLaur make important facts regarding the benefits of these diets (decreased insulin, diabetes prevention, epilepsy etc ) however, the one thing I see them NEVER explain is the physics of the intuitive eating & energy balance equation. which sums up the formula of the Harris Benedict equation which determines your total daily energy expenditure starting from your basal metabolic rate and your total daily energy expenditure (each one will vary considering lifestyle factors). This determines whether you need a calorific deficit or surplus for either weight-loss or weight-gain
One of the principles of Keto & intermittent fasting is that it can put you in a condition of a calorie deficit (again what Dr Berg & Fung miss out) because it's a diet that eliminates your food choices (predominantly carbohydrates) although, these should be in the form of REFINED carbohydrates, sugar and salt which rapidly spike up your insulin levels, that causes you to eat more once because glucose levels are depleted, this increases inflammation and fat-hormonal storage. In comparison to whole-grain and fruit varieties (examples being oats / bananas) with these being a slow-burning release, which are actually classified between the low-medium glycemic index (low 1 - 55, medium 55 - 69) and anything over 70 is high.
Whilst I can respect the professionals of Dr Fund, Berg and Thomas LeDaur, they NEVER teach you the importance of intuitive eating & the energy balance equation, and simply put it down to "fasting is the answer to everything!" and promote "all carbs are bad". Which from learning Bsc Human Nutrition at uni and hearing this from so-called experts is absurd. Ask yourself, would a rugby player be able to compete in their profession if they did IF and had little intake in calories for fuel? Not quite as they wouldn't have the nutrients to support Adenine trio-phosphate. Food is fuel. Similarly to how a car needs petrol.
I could go on but the conversation on Nutrition is endless. Give it 5-years and someone will discover a new answer to a philosophy on nutrition. Remember when it was once thought that egg-yolks were bad and promoted LDL? Now it's been researched and proven it provides HDL.
This epidemic on nutrition is very frightening as it can be misleading, you'll find stuff like IF & Keto can develop into eating-disorders if not done correctly. All I ask if for anyone that's reading this, is to take any information you find online regarding any diets, with pinch of salt, and consult with a Nutritionist / Dietitian IN PERSON aligned to your goals. Have a nice day guys :D
Ryan good post.
I agree Keto/IF can't solve everything in life. Amusing how these guys talk everything good around it. Just exactly everything
My lesson from videos like these, is to take the broad principle, and think for myself and experiment. I believe balance is better than extremes.
I just don't agree with you, going to a RD or whatever. Problem is...is s/he old school (no fats) or new school (keep insulin down). Or too balanced. I see almost no objectivity. That's why I prefer CZcams, look at all arguments and think for myself, and especially I like learning from okes like you đ
"I highly recommend that you decrease your carbs and do intermittent fasting if you want to improve your muscle mass" - Dr. Eric berg
My strength performance in the gym improved significantly on keto.
@Charlie Westbrook Nail some electrolyte powder in water before and during your workout and eat something really fatty a couple hours before. I find my energy levels are totally fine when I do that.
@@ezzcenter My ancestors didn't have access to 95% of the "clean complex carbs" modern westerners obsess over. And my family has a history of longevity.
Traditional Inuit and Mongolian tribes lived on a diet of fat and meat, consuming nearly zero vegetables or carbs, they were some of the healthiest people in recorded history.
Really? How long have you been training and how long uve been in keto?
Ive been training for 3 years and 6 weeks in keto but all my weights have dropped .. i guess once im better keto adapted and more effecient at burning fat for energy my strength will go up.
@@ezzcenter Most westerners hail from the northern hemisphere. Majority of White America from northern Europe. The Keto Diet is literally made for us. Same for those in the other extremes of the world like Arabs. Whose ancestors relied mostly on meat and fat.
@@AjayKumar-gt5qi My ancestors built the modern world matey.
P.s you're welcome
Iâve been experimenting with this for over three years. Iâm 23 and in order to gain mass in muscle with keto I personally have to fast 16 hours and then eat about 3500 calories which is only possible if I binge on tons of carbs too. I donât have any blood sugar problems from doing the fasting so itâs working well for me and Iâm gaining mass consistently. (Oh and im still VERY lean)
do you eat carbs before or after workout?
Peanut butter has about 600 to 700 calories per 100 grams and has plenty of protein, fat and fiber with as little as 5 grams net carbs. After an 18 hour fast, I eat around 3000 calories and still stay under 20 grams net carbs every day.
Phil Jones wow thats great! I dont get fat on carbs except for a little on the belly so I plan to keep gaining and cut with a similar plan to yours in the future. Will be eating lots of fish and pb!
Rashif Akmal I do both but fasted workouts shred too much body fat and hurt my gains due to my metabolism
Why are people still using the calorie counting model ? It shouldnât be relied on, more focus should be put on macro/micro nutrients
Started lifting 3 months ago on full Keto and I've packed on great muscle and I'm the strongest I've ever been. I just suffer shoulder pain which I've never had before.
Brilliant. I will eat whole eggs today, though I'm not too keen on the crunch. đ đ„Thank you muchly for sharing this important information with us all, & take care of yourself to. â€đđ¶
@@Kube_Dog Lol. Take care Kube dog. â€đđ¶
I will purchase amino acids and lift weights. When I was on the track team, I used to love to lift weights. I've got to get back into lifting weights again. Thank you, Dr. Berg.
This came in just in time. I measured and found out I'm losing fat and some muscle mass. When at the gym, I've been doing more cardio and some resistance training.
Protein, especially Whey, spikes insulin much like carbohydrates do. The amino acids wouldnât reach the cells otherwise. Question is, what does that do to insulin sensitivity?
Youâre saying protein spikes insulin as much as sugar?
ceeloc correct, protein leads to an insulin response. This is normal and necessary. However, not all proteins trigger this in equal measure. Whey protein is said to spike insulin as much as sugar does. Hence my question related to insulin sensitivity.
HeadPack I did not know that. So much for these bodybuilders ingesting sugary carbs with whey post workout
I'm stronger than ever on Keto, but I find that I will have to add some carbs before a big workout and/or contest like Spartan Races in order to compete at an optimum level
Which is called 'carb loading,' meaning you are literally 'starving' your body for what it actually needs, for the sake of doing something silly and you're admitting to it.
Could also just as easily be a placebo effect.
I honestly don't know if i like the 60 frames per second videos lol I am so use to the older videos at the normal rate this looks weird, ultra-realistic a little too much... constructive criticism only ;-) Keep up the good work Doc!
for muscle mass you need enough protein, enough calories and physical stimulation to the muscle. Thats it. carbs do help in performance in the gym thou, but they dont make muscle.
Not nearly that simple for a type 2 diabetic.
Wow, so much here that I didn't know! Awesome vid, thanks for uploading, doc
Lets just put it this way. There is a reason why most serious power-lifters and strongmen look slightly overweight. They probably are doing their body harm, but those extra carbs will make the difference in the end.
@@20alphabet Its the truth, you know, if anyone knew anything about the sports in general.
I appreciate everything I lean from Dr. Berg. Thank you!
We're approaching the holiday season. Wondering what Dr. Berg thinks of cranberries and pomegranate. Wondering about a keto cranberry sauce.
Try it. If it doesn't work toss it out. Different things work for different people. I try a lot of things and, about once every two weeks, I clean out my refrigerator from all the keto experiments that I turned out not to like, or, didn't work for me.
@@Boogan-D Exactly that, keto experimentation. Some things just don't work out but finally mastered the mayonnaise!
The folks who are pushing keto have no muscles! I've noticed that the doctors and the people who are really into Keto lack any visible muscle gain. The fact is, if you're going to build and increase your muscles, especially if you're a guy, you're going to need healthy complex carbs. I am not talking about cheap process carbs or simple sugars. I used to watch this channel religiously and followed the keto diet for a couple of years. I lost muscle but it was also hard to gain muscles eating a lot of fat and low carbs. Fat does not build muscle, protein does. And the fact is amino acids need insulin to help the muscles repair and grow. So a low-carb diet will never get you there if your goal is to build muscles. If you're a person who do not care about muscles and for example you like being a skinny guy or you are a woman, a low-carb diet might just be the thing for you.
From my experience, you are spot on
Agreed. I'm skinny, want to add muscle (Keto/IF made it worse) but I'm borderline prediabetic. So i must keep varbs LOW. Now what the hell do I do đ€
@@contrarian717 You should fast and/or do OMAD, but do a high protein/moderate carb/low fat type of eating style. Fasting will help with insulin resistance regardless what you may eat as long as your eat less frequent.
@@lupavo1738 thanks, fair points.
But hell man, LOVE my egg, avo, macadamia. DAILY! Dont want to compromise them! And struggle with meat digestion. And to get grass fed/finished.
IF...14 hours max. I have low thyroid and just fall flat if I push it to longer fasts.
So difficult to balance all of this sh@t
You opened my eyes. Thanks.
Can you please resolve my confusion. I have been on low carb diet ( not keto diet) with no sweets and sugar for 12 months. I am consuming a little and sometimes moderate amount of fat. I have lost 12 kg weight. I am 55 kg. now. I no longer want to lose weight. What should I do to put on 2- 3 kg weight.
'Maintaining' muscle mass is one thing, building is a whole other. The Keto diet is not very conducive to putting on muscle mass when needed.
Health is more important than bigger muscle in short term. :)
Mindaugas Strole Muscles protect you. They regulate your blood sugar.
Keto and fasting are great. But what about if we eat 50-100grams of carbs after training ( to activate insulin) and then eat protein to add aminoacid for the sels(like fish,chiken etc.). Thank you if you see this comment!
How can you train bodybuilding style on keto, when there is no glycogen to burn (for the short-term exercises)? There is only fat (long-term) and ATP (single reps). Wouldn't the body utilize stored protein (muscle tissue) for fuel in that case?
Low carb diet will cause the release of alanine during intense workouts which will lead to muscle loss.
IF, with calorie restriction and good carbs with intense workouts will help you
The issue with IR is when you age to over 55 to 60 as a man your insulin starts to become really erratic and you subsequently start to loose muscle over time.
By switching to a fasting of only one meal a day and eating cheese (whey) high protein/low carb meat to keep your protein around the 75 /100 gram mark , then what your training your body to do is work as efficiently as possible and by adding a couple of bananas and the odd grapefruit your giving your body all the tools to repair your body over an extended period of time.
Try to eat all your food within 45 mins are approx the same time every day and results will happen over a few weeks to months. Boil your drinking water and avoid extra calories in back tea/coffee...
Not consuming sugary convenient foods, I've grown used to relying on sardines, mackerel, and jars of muscles combined with an Avacado almost every day. At 42, im really noticing how little weight training shows results, compared with the younger me that ate anything and everything.
I wonder how much my lack of alcohol consumption plays into this.
My muscles seem much more defined and dense.
You are just awesome Dr Berg !!!.... Your presentation is so simple and to the point.... Understandable to allll.... Great going Sir ,, đ.....
I exercise a lot. I weight train a lot, heavy and for volume. And I run and bike. Nine years ago, when I was 46, I read Grain Brain and decided to follow it pretty closely. I cut out sugar and all of the bad carbs and processed foods etc. My carb intake was so low I started to sweat an ammonia smell. Oddly, it was only in the middle of my chest. my diet was mostly oatmeal, eggs with asparagus, orange and avocado protein shakes, and salmon. But despite this, I put on the most mass of my life, and I had crazy amounts of energy. Before my injuries started, I couldn't keep the weight on. I'd go for a 5 mile run and have no appetite after at all. I didn't know better, so I thought I had to force myself to eat, which was a struggle, and it was very little. But I had no trouble increasing my strength and growing my muscles. My icon is from that time.
As for me, this is the most interesting video on the Dr Berg's channel. And it's not only because information in the video itself, but in the main because of comment contents. That's really what I looked for long
In my experience, Itâs often hard to lift heavy on low carb due to depleted glycogen in the muscles. You can do less weight/higher reps but typically itâs hard to build mass with that approach.
3:15 I think when he meant muscle soreness he was referring to muscle failure. So muscle failure is far more nuanced than youâve made it. For example during compound exercises like the bench press you would not go nor need to go to failure on it. All the muscle fibers are recruited during the exercise. However a new lifter may not be aware of how to use certain muscles during the exercise. Metabolic stress doesnât seem to have much data in support of it.
Do type 1 diabetics have trouble absorbing amino acids like type 2's?
If so would it be beneficial to take an amino acid supplement to try and up the absorption?
Thank you for asking... I've upped protein but would like to know this as well.
No they don't have trouble absorbing amino acids
I'm 62 and in the best shape ever because I now understand better how my body works, thanks to this channel. I work out two or three times a week at the club - 10 min. treadmill, 20 min. on machines, 15 on mostly dumb bells. But, I've been having leg cramps and can't help but think it has something to do with the creatine in my whey protein shake after working out. I average 16 to 24 oz. of water, eat salads every day for lunch and take supplements so it's not a potassium thing, I don't think...... Question: should a 62 yr old man in excellent shape be taking creatine?
Leg cramps is an indication you need more electrolytes- magnesium, potassium and salt.
My question here is.
Can we do fasting while taking glucophage??
I have been taught exactly that some 25 years ago, while studying in Pragueâs university â sport/personal trainerâ. I remember some members of those studies eating huge amounts of rice with chicken... I never done such thing. Never will...
Thanks Doc, I always look forward to these video's. I am almost 60, I want to lose belly fat. How would I go about it? Breakfast is usually two eggs one piece of toast with a little Kerry Gold butter, along with a cup of Bio Coffee and a scoop of multi collagen from Ancient Nutrition. Lunch is a snack bar, Dinner is usually chicken with corn and broccoli. And a cookie or two. I am 5'8" around 137lbs.............
You're gonna be warned about the toast, corn snack bar and cookies.
@@SamFreedom Agreed. Toast & corn will spike your insulin. Most health & protein bars are packed with hidden sugar.
Lysine is high in whey protein. Lysine starts protein synthesis by way of carnitine, and without it new muscle grow comes to a halt.
Going low carb long term will lower your baseline insulin level. When you eat OMAD with high protein you will spike insulin in a pulsatile/short fashion when you are not insulin resistant⊠you body âhearsâ/responds to it far more that someone bathing in insulin due to a high sugar diet with high baseline insulin levels eating 6 meals a day. The body will have an insulin response to carbs and\or protein. If you combine the two you will have a higher insulin response however this isnât necessary if you are insulin sensitive and eat less frequently. Donât be afraid of protein. More is better.
It really depends, going keto Will not make you lose muscle, that makes no sense. However, what does make sense is that you might lose performance over time since glucose is a better energy source for intense exercise. This in turn could lead to a worse stimulus and it might be difficult to build muscle. I have seen some people do well on keto and some who really need carbs. It really is difficult to tell, all in all just eat whole foods ( avoid trans fat at ALL costs, minimize sugar and prioritize fiber and protein and you should be fine when it comes to health and body composition)
Still I cannot conect all dots. To run on keto I need to burn most of sugar (glycogen from muscles). To build muscles (and be able to performed high pace endurance/strengh workout like crossfit) I need to have proteins and glucose to be built into muscles (an get them bigger also) - which I believe will kick me out from ketosis. How match these both worlds? (50 g of carbs seems to be to less in practice -I feel to weak after 1-2 weeks of workouts - 4/5 times a week)
Dang you're just pumping out the great info, sneaking in more videos a day, keeping us on our toes!
In my case low carb thinned my muscles out. Trust me! My wife is seriously picced off at me as I was thin before I started
good luck on high volume weight training with no glycogen stores. i don't know maybe its just me.
Im definitely way stronger when I had carbs too. More energy too in the gym. But I only eat good carbs and only once every 40hrs or so. Fasting is more important than macro's.
I have about 50g extra carbs the night before I have a heavy day of weights at the gym. Never had as much explosive energy as I do now and I never exceed 100g of carbs, even on my high carb days
Took me about 7 months of being in ketosis to get back to the strength level I had with carbs. Luckily my body composition also changed so drastically in that time it gave me the confidence and trust in the process to stick with it. Now 3 years later I'm way stronger than I ever was on carbs and my body also reflects that too. I feel quite often people either don't train optimally for keto or they can't ride out the initial dip in performance and decide to go back to carbs. Obviously I can't say whether everyones performance will go back to normal or in what time frame this will / can happen but I do know that (with a little more patience) you can keep getting as big and as strong as you would on carbs without them.
Iâm not connived that if you decrease carbs(depending on the type) you probably wonât decrease insulin resistance when accounting for a caloric baseline. I think this claim really should be supported by you. It may even be the case that decreasing carbohydrates from things like vegetables may actually increase your risk for insulin resistance.
I'm 62, with DM in control. I'm underweight, and I was worried about losing muscle mass when doing IF. This vdo gave me the solution...est eggs. Gonna start right away. Will give you the results after a month.
Me also underweight. Eat 3eggs, medium avo, macadamia each day, 200g of fat just from these, but no gain whatsoever!
Need more videos on this topic! đđ»
My doctor ! you always great. thank you for existing â„ïž
I do job interviews while I'm fasting, complete sharpness , I've never gotten thismuch brain energy. I would highly recommend it !!!
This must be write in stone...for all next generation who wanna live healthy life !!!!!
You are a good man and provide very important information but please pay attention to put in your videos subtitles in Arabic
This is correct. When I started LCHF and IF about a month and a half - two months ago I bought one of those personal scales that measures % body fat and % muscle in your body through an electric impulse. Now they are not 100% correct but they can give you a good idea of how you are progressing. Well after two months on LCHF and IF with exercising on my vibration plate 3-4 times a week (going all out, not just sitting on it) I lost 6% body fat and gained 4% muscle. Abs and other muscles are starting to show some definition. I am at 13% body fat now so I figure I need to lose another 1-3 % before the six pack shows up, hehe. Thanks Doc, finally something that gives actual, measurable, observable results.
Dr Berg, Type 1 diabetics on the Carnivore Diet: We do not need insulin to balance blood sugars at all. Do we need insulin to build and/or maintain muscle mass? Is it healthy to live without insulin? I have lost muscle since being diagnosed T1....so flabby nowđ
Good morning Doc I'm watching you everyday I LOVE your vlog GOD bless
If we are now too Skinny from Keto, should we attempt to still stay in Ketosis? or should we slightly cross the line to go back and forth slightly out of ketosis? I have been doing one meal, now one extended meal and intermittent fasting.
my best results on KETO was when i was working 50 hrs a week at construction job . After gaining alot of fat eating out all the time with a former gf, i immediately went on keto when we broke up.
in 3 months i lost 20 lbs and was the most ripped ive ever been in my entire life at 42 yrs old, i was down to 8.5 % bf, but i lookded flat and dry if that makes sense.
i ended the strict keto diet on dec 22 and began regular eating of carbs, a few beers and few chocolates every day with a bit of bread and potatoes too.
I gained back 11 POUNDS IN 4 DAYS but it was like Dr Berg said, all glycogen cuz every muscle cell in my body lookedlike it tripled in size.
I looked like a steroid bodybuilder despit having taken nothing of the sort.
Sadly i just fluked this and it started to go away the next day as i started retaining excess water and on the 6th day i was completely bloated looking and holding a severe amount of subcutaneous water, but that all went away 2 days later after i immediately went low carb again.
I REALLY REGRET not snapping some photos cuz it was amazing and noone would beleive it was steroid free gains.
thanks good doctor for the information which is useful and practical for a healthy body.
What can an 78 yr old man who's had a heart attack and is now losing a lot of muscle in one arm and leg ? Very concerning has neuropathy too hard for him to walk as well. What can he do to build his muscle without lifting weights which I think too hard ..home bicycle ? Would short walks help
The doctor supposedly say they don't know why he has neuropathy feet numb ..or why he's losing muscle.
Wondering how these supposed dr got their license.
Chiropractors are the best honest and truly helpful. Truly
Get him some ostarine. Cycle it for 8 weeks and have him work out 3x a week.
I eat 10eggs atleast 6days a week, do i still need amino acid supplements? Doesnt eggs provide enough? (Im working out ofc.)
I get told by carnivore diet people that no supplements are necessary. Eat enough beef and eggs and you will be fine - just like our ancestors where for 250,000 years.
@@OliHandy2008 yes, but my goal is to gain muscle mass, while having low body fat, puting body under high stress expecialy in our days where food not nesisary has nutrition what it seems all info and help... helps ;))
also my body composition and survival expectancy prob definatly from those ppl even 5000y ago ;).
Anyway question stays the same, can eggs provide enough amino acids for me? (An active person who tries to build more muscular body).
@@MG-oj7rr if u eat carnivore diet,, reach your protein needs.. work hard.. stay natural..
no way u dont gain fast muscle.. by fast i mean natural fast.
u wont get big like kai green remember lol..
Question: You mentioned that we should be taking 250g a meal. But Extra protein intake turn into glucose in a process called gluconeogenesis. Is that not true? What about the fat portions how much fat is recommended per meal per day to build muscle in a low carb diet?
Yes, it does.
Dr. Berg, you recommend berries for those wanting to build muscle. But my understanding is that fructose would be stored as liver glycogen, not muscle glycogen. I have a hyperactive thyroid (currently on an anti thyroid medication to slow it down a bit), but keto works for my work situation, as I sometimes donât have time to eat until around 1:30pm, depending on how the day goes. So high-fat, low carb suits that situation well. I also want the benefits of autophagy, which is really why I fast (donât really have a lot of fat to lose), & my waist/height ratio is 0.468. Thomas DeLauer recommended about 15g of glucose, straight after a workout, combined with 20g of protein, & some omega 3 fats. Thoughts?
Iâm curious about bulking on keto. I know that keto is muscle protective, but I had trouble actually gaining muscle on keto.
Then probably better to watch Danny Vega, goodybeats, Keto gains or Jason Wittrock for that kind of advice. You can build quality muscle on Keto fairly easily though the process seems often slower. I say "seems" because I think the look of the muscle is so different on keto or carbs that without taking weekly measurements you may miss the continued progress and growth.
Phil Jones thanks! Iâll check those out
so i gained muscles or not?
I have muscle mass with keto introducing 2grams of proteins a day choosing four eggs red meat wild salmon and turkey â€
Amino acids canât get into the cell with IR.
Dr Berg also had a video about blood tests and 98% of magnesium and potassium are inside the cell.
If you have IR are those two also restricted from getting in the cell? Thx.
I lost 30 pounds from Jan-April this year doing keto. Went from 200-170, I am happy with that and do 30-50 grams of carb a day. I was addicted to sugar but now I am used to enjoying foods for their natural flavours and make some baked goods with stevia. When I do have sugar for a treat like a homemade pie or a soda once in awhile, the sugar just hits me. I was always somewhat muscular but added curves, mostly spare tire. I lost the fat and now you just feel the natural lean muscle I always had. Problem with keto/low carb, it's so expensive. I used to object to spending $3 for a bag of chips but the price I pay for almond/coconut flour, organic cocoa and peanut butter, stevia, xantham gum and what ever else for my snacks, it not for the low income. The obesity problem in the usa will never go away if they allow these cheap foods with refined sugars and corn syrop to exist.
Very valuable. Welldone and thank you for sharing
Glad you found it useful!
this is literaly wat ive been thinking about last week thank god for eric berg answering the best questions in the world
When you say 8oz per meal for many meals a day are you talking about? Ratio eggs to meat? Thank you.
Well I use at least 5 tablespoons of nutritional yeast a day because of its zinc content, b1, etc. So in putting it in cronometer I see that nutritional yeast is putting my protein amounts daily at over 130 while my body is 117lbs and 5.4â. I was so underweight and Iâm trying gain muscles with healthy keto and IF.
Hey doc, could you please do an episode on concussion recovery
I enjoyed this way to much, good stuff :)! Lot of my confusion resolved.... I like raw eggs especially after your info do I need to worry about avidin binding to biotin ?(anybody know) I prefer raw
I cook the whites for 55 seconds in the micro, and then toss on the raw yolks, and two ounces of crumbled hot sausage. It makes a great "sunny side up" whole egg meal; when eaten with some keto 6carb toasted bread and butter, and 2carb SF blackberry jam. It lasts me 10-12 hours every day. No need for lunch.
@@Boogan-D very interesting! Thanks for the feedback
@@20alphabet - that is true. Be sure to take a B Complex supplement that includes adequate B-1. Excellent observation 20alphabet.
He yolks should be raw though. Itâs only the white that contains avidin.
Powerlifted in early 20's & couldn't gain muscle like I am now with 1 meal a day keto / IF!! 240lb down from 310lb
Only time you really need to consume a good amount of carbs is after a workout besides that just eat low carb the rest of the day or a lil carbs prr workout too just keep protein high and healthy fats