Muscle is ageless- I found this out at age 63 when I started walking my dogs 2 miles every morning a year ago and now my legs look muscular and athletic! Thanks Dr Berg! ❤
Was told I was too old in 40s started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped at 52 years old!!!
im 39 y.o and been taking around 180g of protein per day, exercising in the gym mon-sat and doing Hiit cardio 3x per week. Lost 21 lbs since march and have gotten much more muscular and lean. Im also taking creatine. Did full blood work 3 days ago and got results today. Triglycerides, cholesterol, liver enzymes have all plummeted down to healthy levels. Exercise and eat a good diet folks
How do you consume 180 gm of protein ? I mean if you can segregate the sources in percentage. Natural sources vs refined sources such as protein powder.
Both with red meat and i was also taking like 3 shakes a day(around 48 grams each) it got me lean as hell man, my cholesterol and lipids dropped big time as well as my liver enzymes. @@amardeeplimbu6938
Im 38 y.o. and lost 55lbs and i still have a gut! It is extremely frustrating! Damn body took the fat from my legs and arms but left me a nice muffin top with the spare tire look. So i went from a fat guy to now a skinny fat guy.
When I was fasting for 20 hours and eating in a 4 hour window between 2pm -6pm my go to meal was 8 scrambled eggs , 6 bacon rashers , a pile of wilted baby spinach, sauerkraut, kimchi , African artichokes and a whole avocado. I ate that at 2 and then again at 6 pm . Never felt so good and the whites of my eyes were so white.
Not going to the gym yet but I am eating in a 4 hour window, unfortunately is one big meal usually take away:/ I might try your meal. Were you making that twice in that 4 hour window?
Dr Berg and Dr Jason Fung are my two favorite doctors regarding keto diet and intermittent fasting. They have no idea how much they've been helping me over the years. So a huge thank you to both of them.
@@jcrosby4804 There's that green color again. He's a well-educated *DOCTOR* of chiropractics and has also gone above that and self- educated himself as well.
@@jcrosby4804 Yes, we know. That means they know more than any MD about health and nutrition. I think the typical med school spends maybe, a short afternoon discussing nutrition. But they are funded by big fParma, so legal drug pushing is their cash cow.
@JC "Medical" doctors are professionals in doling out medications, which half don't work & most of the other half have a long list of side effects that typically lead to needing more medications. Everyone don't seek "medical" doctors because some of us understand the drugs they push isn't always necessary & there many natural remedies that are far more better. People in white coats & paper showing they attended & completed some higher learning institution are not gods nor do they know everything.
Moderate protein : 1.2 to 1.7 grams per kilogram of lean body mass. High protein : 2 grams per kilogram of lean body mass. Factors that influence the production of muscle protein: 1. Insulin resistance What to do: • Get on a low-carb diet (Healthy Keto®) • Do intermittent fasting 2. Growth hormone What to do: • Intense exercise • Get plenty of sleep • Do intermittent fasting 3. Testosterone What to do: • Consume zinc (red meat, shellfish, seafood) • Avoid refined carbs and sugar • Lower your stress • Avoid soy protein isolates, soy milk, beer, and alcohol 4. Stress What to do: • Take a look at my other videos on how to lower stress 5. The microbiome What to do: • Consume probiotic foods 6. Low stomach acid What to do: • Take betaine hydrochloride 7. Low enzymes in the pancreas or small intestine What to do: • Consume enzyme-rich foods • Take an amino acid supplement 8. Lean protein What to do: • Consume fattier protein sources Thank you Dr Berg!!🐱👍🏿
Dr. Berg, I am 71 years old and have been in the gym the day I turned 40, mid life thing i guess. I'm 5'8" 155 pounds at the time ,started taking high calorie mass gainer and went to 183 pounds in a year. Saw myself in a video and realized my face and stomach were fat, I stopped that day. I went back to 155 pounds in 3 months, I kid you not and guess what, I was still lifting just as heavy weight. At 70 I also added wind sprints 2 days a week, only about 30 yards I was a sprinter in school. In February I thought I pulled a muscle in my back which I have never done, It was multiple myeloma and my back was fractured. The surgeons and others told me because I was in good shape helped me a lot, my A1c was 5.1 and weight 153 pounds. The reason for this long story is for the other old guys like me, stay in shape for yourself and your family you owe it to both. BTW I run on a soccer field barefoot, if you run sprints you will fall with shoes on at our age. Thanks for the video.
Thank you Dr.Berg. I started my keto journey in November of 2022. I lost nearly all of my stomach fat(my stomach looks like a deflated balloon now). Now I'm working on rebuilding myself physically. Phase two rebuilding lost muscle and getting even stronger. Thank you for your guidance. The journey continues.
To whoever is reading this keep going,you're doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!
I am gaslighted. The fact that I watch bodybuilding videos mainly "educational" ones for years now and NEVER heard anyone talking about eating (x amount) of protein NOT in relation to your overall weight but to your lean body mass is absolutely crazy. As an overweight person it makes so much more sense now. Thank you so much!
I'm not actively trying to build muscle. I'm actively trying to keep myself lean and fit for mobility reasons. Your tips are helping and I appreciate this insight. I don't like protein powders and bars too much. They're a wonderful snack. But real meals make a world of difference. 🎉😊
I would recommend a glass of water with one tablespoon of unfiltered apple cider vinegar 30 minutes before your meal. You will digest your food and especially protein better.
5:31 in the research, 2 meals a day has been shown to be less effective than 3 meals in terms of its muscle building capabilities. You do have some solid points about people placing too much emphasis on protein, but that's usually at the expense of carbs. It really does depend on someone's overall health as to what route they go down.
Dr Berg, I just read your book “The Healthy Keto Plan”. I was stunned to finally learn why my health journey had been stymied for years and what I really need to do. God Bless you for writing this book.
I wish Dr. Berg would do a show on people with a fast metabolism. He mentioned it here for a brief moment but I want more info. Nobody ever talks about underweight people.
Dial down your thyroid hormone with proper food type. Dont just eat more. That doesnt work well if you dont properly maintain your hormone to an optimal level
Make sure your protein goes off the plate first ,up the healthy fats, and if you eat dairy use pure creme , Goat or sheep cheese, if you need to gain maybe skip breakfast , eat later in day, have healthy fats before bed
Another awesome information from Dr Berg . I now understood the intake of protein vs excercise. Dr Berg should be invited to World health organization and given better job . He talks with so much sense . Thanks again for helping people around the globe . Regards from Australia
I’ve tried protein powders before while working out. I tend to gain the wrong kind of weight with them. Eating the right foods don’t need the powders usually. Thx Dr. Berg!
That’s because protein powder is just a source of protein. It doesn’t have any inherent magical muscle building property, it’s taken more for convenience and a top up because you can’t always eat 10 chicken breasts per day. You will equally pile on weight if you’re having plenty of “right foods” in excess but not appropriately working out, amongst all the factors being to be in tune in the video above.
If you're gaining weight from protein you must lower the caloric intake..... losing weight is literally just calories in calories out. Cut calories, you're probably not counting them right.
Nice transperent content. Training intensity/ amount really depends on personal lifestyle. As a officeworker you may need a bigger amount of exercise, if you a handyman it could totally work to solely go for high intensity. But it depends on daily routine. Could be you go to work using your bicycle daily, get your groceries by walking instead of using a car or you spending your freetime doing things by yourself like repair, crafting etc. These are all things someone need to take in account, also there really is self-honesty needed. A reason many people dont do exercise or other stuff is that they believe they have no time to spare but at the same time they play with their smartphones for hours or are hanging on the couch watching TV or playing videogames. I think you get my point.
I lost 60lbs. in one year using Dr.Bergs advice. I’ve been able to lean out and build muscle with ease. I train fasted every morning, and have gotten the best results (personally) from two meals a day. Thank you Dr.Berg, and God Bless!
Keto is fine, but Paleo works far better me. Primarily selected Paleo because of joint inflammation issues though. So other factors come into consideration. I’m 62 and someone said to me yesterday that I am the most ripped 62 year old they’ve ever seen. I was humbly flattered. Keep up the great and relative content, Dr. Berg!
This is very much full of guidance as many people including me think that just by pushing protein and protein into our bodies will pave the way to muscle growth. This video explains pretty well about the more appropriate way for muscle growth as well as avoiding the resistance of insulin that may develop. This video may be viewed more than once to get a more clear picture of it.
Doc. Been doing this for many many years and i learned a lot of this through trial and error. I have to say i agree with everything you said on this subject. The protein requirements are different for each person my body responds to much less protein per pound than is recommended. I started with sixty grams a day and went up slowly untill i found a proper repair response from my body. Now this goes with a million other things you have to practice they all work together. Like sleep and general diet and so on and so on. Good stuff Doc. Keepemcoming
I'm 58. My T is around 240. Much as I respect Dr. Burg I seldom watch his videos on muscle building because his biases get in the way. I did a successful body transformation thanks to keto, fasting and strength training. I still cut using keto and enjoy fasting but it is a stress that lowers T and affects gains and recovery. I notice a difference when I'm eating healthy carbs and not fasting. I build more muscle. As an old dude, I gotta keep an eye on the T and NOT overdue keto or fasting.
Fair play buddy, but you seem to be assuming that his advice is a one-size-fits-all bit of advice, clearly ALL advice needs to be taken with some scrutiny and acceptance that you need to use it as a foundation to understand an approach that works for you and your body
If you want muscles then you don't need to do big fast. And keto is no no actually. If you want to look good but no muscles then keto and fasting I'll go with gaining muscles and getting strong then to look weak
Funny thing happening to me is, how my thinking (subconsciously) reacts to doing intermitting fast and low to no carbos . I start jamming down anything I can get my hands on. My cravings shy rocket. Years ago I was starving and I think my body remembers that and like automatically goes into self preservation mode. Haven't figure out yet how to get around that. I've tried several tricks only to rebound mightily.
Appreciate you Doc. with all your posts. I'm now using meditation to get the subconscious in line. Seeing my self with less is a move in the correct direction...meaning it's working...Have a great day
This is how I'm feeling at 39. I'm not having any issues building muscle. I eat when I'm hungry and only consume protein alone when I'm feeling overworked and need food asap. I use to consume protein after every workout and even when practicing clean eating still couldn't loose the extra body fat. Mostly on a 'modified' carnivore diet and my energy during exercise is amazing. I have also been taking an amino acid supplement. Stay away from sugar people. It basically means no more eating out. Hard to tell what oils they use even if the meat is hormone free, So I cant trust eating meat out either. ^^ listen to what Dr Berg says. I am far healthier then I was 10 years ago. And when I look down I'm shocked that I can pull off this type of build at my age. I expect at 45 I'll be in the best shape of my life
Dr.Berg you are Sooo right about the Keto Diet, I was 245lbs and thanks to you and the fasting and keto diet I'm at 203lbs in 2 weeks, with one meal a day and 23hrs fasting, Thank you so much for your videos and congratulations for being the best professional, truthful and full of knowledge Doctor out there! Thank you Dr. Berg for changing my life!
@@jcrosby4804 for someone who eats one meal a day why do you think it's impossible? Do you know his calorie intake? Do you know how he works out? Besides what has the good doctor got to do with what you are saying? Some People's metabolism is different! And that's a fact !!!
Lol wow your special then it took me almost a year and a half with low carb diet and playing full court basketball 2 to 3 times a week for a few hours each time on top of that I'm lifting weights 4 days a week and it only took 18 months to lose 40lbs of fat
One critical factor you overlooked - plant based phyto-estrogen is completely different to mammalian estrogen and it does not affect the body in that way
Dr. berg i have a question for you, A while back i came across an article, I can't recall where i saw it, but it said that you need all 9 amino acids for muscle growth? I've used various supplements over the years integrated with a workout regime, taking BCAAs etc. I recently started taking a amino acid complex that contains all the amino acids. So is taking the all 9 amino acids a more efficient way for muscle building syntheses? And if so how much of each amino acids do you need daily? Its hard to tell what is overkill or not enough along side keeping tabs of my daily protein intake. Thank you very much for all of your information. Its a Blessing and i know your information makes a difference in people's lives. 👍🏻
My friends laughed at me when I started 2-1 meal a day lol .we used to work out together ,60% of times I work out during my fasting window and my friends used to take pre -post workout meals. Well after a while they looked more pumped and I looked more lean , they told me that my shape is more aesthetic so they started doing 2-1 meal a day too
32 year old father here.. I've been intermittently working out since freshman year (2005). It wasn't until the pandemic in 2020 that I really started taking it seriously. I've consistently gone to the gym 4x a week and I do about 1.5 hours of cardio a week (20 minutes on the stairmaster). A couple of the gym rats go wide-eyed when they realize I'm a 32 year old dad. It's kinda funny ngl. Anywho, this video was great because I wanted to hear a medical professional's perspective on hypertrophic training (weight/resistance training). I saved it to my playlist to reference it later. Take it from me, your average Joe of a gym goer. If my scrawny ass (5'10" 125 lbs before 2020, 192 lbs currently) can do run laps, hang.. hell surpass, the kids at the gym, you can too. Eat clean, lift heavy, do your cardio, drink your water, sleep, rinse, and repeat.
Sound advice, unfortunately the vast majority of people are way too lazy and lack the self discipline required to put on any significant amount of muscle
Have watched a lot of videos by you, Dr Ekberg and my personal favourite Dr Pradip Jamnadas....just opened this video to see if I'm doing everything right and I am😁
Hi Dr. Berg. I've been recently doing 20:4 IF for 2 weeks now (thanks to your videos!). Once I hit my desired weight, I'm planning to do weight exercises. How would you recommend I do it? I still want to do IF for Autophagy, and at the same time, increase my muscle mass. Thanks in advance!
I've been eating a bowl of oatmeal in the morning with a scoop of protein powder. And then having a meat for lunch/dinner. Chicken, burger, steak, ribs.
That's exactly what I'm doing. If super low carbs works for some, I'm happy for them. I used to do that along with 18/6 IF. Just wasn't making noticeable progress. I just could never see how people were meeting protein requirements for building muscle on 2MAD. Switched to oatmeal, protein shake, and blueberries for breakfast after the morning workout, homemade meat & bean chili with quinoa for lunch, another protein shake around 3pm, and then whatever my wife cooks (meat or fish and skip most of the carbs) for dinner. That routine along with quitting alcohol and I'm packing on muscle in late 40s.
Very interesting clip and ironic as the classic era bodybuilders did the same as what Dr.Eric has talked about. A man called Serge Nubret came runner up Mr. Olympia to Arnold, basically ate when hungry and high volume trained with clean whole diet. He quoted that pigs eat all day but leopards eat when hungry....just look at these animal physiques and judge for yourself. I really like Dr. Eric as he backs up the basics with scientific studies. You have my respect.
The more muscle you have the less insulin resistance you have and the more protein you need. When you are small you don't need to eat often. Bigger you get get you need to eat more frequently to absorb enough protein
I'm so pleased that you're using the metric system, and going against the USA adherence to Imperial (how strange that they've not shaken off this colonial hangover.) It's so rational and easy to calculate. "GORD" is also called GERD due to the American spelling of Oesophagus. I'm improving my muscle mass and found this helpful, thank you.
Key ingrédients: sauce, consistency, a good muscle building program, good nutrition, more sauce. Dont ever expect to have an Arnold S physique without sauce.
Dr. Berg has this proper, as a power lifter for 20 yrs i can confirm that keto/low-carb works perfect with having high protein (actually its 1 gram per pound of lean mass but close enough lol), usually with extra protein, since its water soluble, you end up pi**ing it out other things such as micros, hormones, etc also play an effect too (something Dr. Berg missed was the fact that fat has a protein sparing effect which is specifically why steak/ fatty meats are great for muscle building)
The best way to build muscle simulate enough of a response to produce a growth factor to signal to the body to repair and build more muscles. I used to destroy my muscles every work out with little to show. The less but more intense work outs I did, the better I felt and looked.
Ultimately the carnivore diet is the way to go. Iv dropped 15kg in 5 months by simply adapting the carnivore diet. Now exercising for one month since I dropped all the weight and the muscle defining and development is just amazing. Better shape at the age of 34 than I was in my 20s when I don’t as running 5km in 19minutes. The bible even describes this as the way of life to remain disease free.
Thank you Dr. Berg! Lots of food for thought here. My trainer says you start losing muscle after 30. He recommends 1 gram of protein per pound of ideal weight.🤨 So being at my ideal weight I tried to eat 125 grams between 2 meals. That triggered hunger and weight gain-(and as you said muscle increase not so much.) So true that resistance exercise is a big factor. Happy Easter!
When it comes to lean protein and the necessity of fat, can you make up for that lack of fat by including other sources of fat in the meal like olive oil, avocado, ghee, etc? Or is there something in particular about the accompanying animal fat that complements the animal protein?
eating 2 meals a day is meaningfully and measurably worse than eating 3 meals per day when you're trying to gain muscle. Eating 3-6 times per day is optimal. There is no big meaningful difference between 3 and 6 times(so, whether you wanna do 3 or 4-5-6, no need to worry too much about it), but there is a meaningful difference between 2 and 3 meals. I was doing IF for 4 years straight (for a long period even 18-6 and 20-4) and I absolutely love fasting and IF and all the benefits, but it wasn't great for muscle growth. I now still don't eat every 2-3 hours, but I also don't do 18-6 or 20-4. Sometimes I do 16-8 but not always because eating enough food (calories-protein) and eating at least 3 times per day is more important for my current phase. In short, if you want to grow muscles, it's not a good idea to eat twice per day like Dr. Berg is recommending in this video. Go with at least 3.
Dr.erik berg I know this is not part of the video.Sometimes when I wake up I do a lot of yawning I don't know if this has to do with me having anxiety.if this is not normal let me know
A friend of mine almost died from untreated pancreatitis. His body went into a coma, and the doctors didn't find out the cause for a very long time. He had to go on a feeding tube for a long while. After getting off it, his doctor's recommended a fully plant based diet or only eating very lean proteins because his body can't handle digesting fats. But it no way did they give him an actual diet plan to help heal his body. He's been in and out of the hospitals now for a few years. Do you have any advice?
I've always wondered how one could intermittent fast and still have enough time in the day to get 120grams of protein. Sounds like i don't really need that much.
I guess eating sardines 4x/week is better than I thought it was. It’s not just the proteins and EFAs. They have a good amount of high potent zinc too. The ones I buy are soaked in soybean oil but I usually just drain that oil and sometimes wash them.
Little bit of criticism: To increase muscle mass from growth hormone, you need super physiological levels from injections, that you will never ever reach with intermittant fasting or any other natural intervention - and - even super physiological levels of HGH don't even increase muscle mass that much (ask any bodybuilder on HGH). It's more often used for fat loss, enhanced sleep, recovery from injuries, bone mass etc. It doesn't seem to increase muscle protein synthesis as much, which is what most people outside of bodybuilding circles don't often realise :) For the rest, great vid!
Building muscle is about healing quickly. We all know how to tear up muscle. Your need for nutrients goes way up. Fasting is difficult to say the least, but exercising on an empty stomach is much easier. Avoid bone and joint injuries.
I follow many of these habits and I can also agree that anyone can change their physique muscle wise in a dramatic fashion from their respective starting point, but it’s hugely important to remember the role of genetics in muscle building. Will you build muscle and change the shape of your physique following these regimens strictly? Yes Ofc. But the true number one decider of muscle build is your genetics unfortunately. Regardless, live your best healthiest life and remember to only compare you to YOU.
One thing my brothers and I always discuss is my ability to increase muscle mass despite eating fairly little food. I’ve been gym-training for a little over a decade. In my latest run, I gained between 10-20lbs of lean muscle mass. My bench press - for example - went from 90lbs to 200lbs. We couldn’t figure out how I was steadily gaining weight, despite eating very little. I was only having breakfast which consisted of something like oatmeal or cereal, 1 meal of protein and carbs, and one small protein snack like 2 eggs. Does anyone know what the reasoning is behind this? My workout routine would consist of 20-40 minutes resistance training, and a 10-15 minute walk.
@@kyletoews9893 Got it! My brother actually suggested the same thing, most likely genetics. It’s fairly odd to us considering I have an ectomorph body-type. I’m 5ft 10 and weigh around 125lbs naturally. I’m very skinny. Thanks for your input!
@@paradiseplayer5103My 2 cents. Since you're ectomorphic and ur base weight is very low, you're probably not gaining much muscle but instead water and fat. Your bench press gains are impressive but mostly due to muscle memory and technique. Or else you're an ox and build gains from eating plants :)
when I eat too much protein, immediately the next day I wake up with a huge headache. but I do weight train daily (between 1-3 hours a day) so I try to take in about 130 grams a day and that works well. protein powders are awesome. especially isopure and dymatize with NO amino-spring or garbage fillers. my diet is mostly vegetables (raw) and fruit fibers (whole bananas WITH peels that I eat, whole mangoes with peels, dejuiced grapes, dejuiced apples, and so on) and some healthy fats (mostly walnuts due to omega-3 with some pistachios at times). I am able to maintain 11% body fat totally naturally at age 47 on this diet and training program. feels DAMN AWESOME to have a 27 to 28 inch waist! it is INCREDIBLE!!
There’s no way I can possibly eat as much salad as you do, but I can manage about 5 oz of olivas organic spring mix with my pecans raw milk cottage cheese, homemade sauerkraut , broccoli micro greens and olive oil dressing on it , But I only do 1 meal per day
Ae a skinny person , i do not believe I agree with everything said here. I've tried intermediate fasting for 2 weeks but being 8% bodyfat just ruins my whole day and I feel so lacking in energy
I think intermittent fasting work if you want to loose weight but if you want to increase lean muscle mass, time restriction eating Window( back pushiing in all the protein and caloric within specific time) and for better hormones surge specially testosteron.
One of the best things about this dude is that he never takes credit for himself when he uploads something. He always respects us, the audience, and he is always full of energy in his videos. Keep up the hard work!!
I just wanted to mention something I learned recently for helping to gain muscle and it’s a strain of probiotics that’s missing from most people small intestine called L. Reuteri and you make a yogurt with it. Evidently it can really help with muscle gain. Thank you Dr. Berg for all your encompassing health knowledge. Your daily videos for years now really helps people stay on tract in this toxic world we live in today❤
@@gskyle4822 actually no. I’ve been following “cultures for life” and Donna Swenck had interviewed Dr. William Davis. He’s the author of wheat belly and now another book called super gut. The recipe is in his book as well as many podcasts on CZcams within the last year or so.
Every fitness influencer saying u need minimum “1 g of protein per pound of body weight” when it’s actually minimum of 0.8 g of protein per kg of *lean* body mass. Thank you Dr, this sounds lot easier.
You have 6 windows for protein synthesis a day needing 4 hours between meals so how is the best way to build muscle fasting surely that's counter productive
I come from a long lineage of diary consumers. (Best cheese comes from Zaanstad Netherlands). When I started keto this transgenerational epigenome surfaced instantly. My body thinks milk is fuel basically. I can not stay in ketosis even looking at milk so it seems. I'm on keto for about 3 years, and absolutely astound on how little protein I need to build muscle. I'm stronger than ever and train way less, not kidding!. It's not that the muscle grows faster on the keto diet, but what I gain, I retain, even when I don't train for like a month. I can just start with the same weights I left with.......................... It's f in awesome💪😎.
O yeah not to forget, doing Omad, and longer fast when they happen. I Train for 2 to 3 hours, the day after I eat all day. On average I Train once a week or less. Bench Press a 100 kg currently. Easy Steady going up.🖖
In the case that you want to build muscle: you need to eat enough calories, protein and carbs, yet you need to decrease Insulin resistance by eating less carbs and ad fasting.... how do we reconcile these two approaches?
Don’t NUTS ( as opposed to Legumes ) pack enough Protein & Fat ? Thank Your for THIS video lecture. Really good info for those of Us who weight train & Fast regularly to stay healthy & look Fit.
I've been a fat man most of my life. After a year of Ketovore OMAD & the gambit of variable fasts, I'm down 100# to 22% BMI. I recognized some sarcopenia & started more carnivore @ 1g / target protein to 100g/day. I put on 20#. I've still got body fat to burn. I'm going back to prolonged fasting to cut the BMI. Smaller meals, but no longer need over 48 hrs. to gain results.
Sign up for a 7-Day Free Trial of Dr. Berg's Healthy Keto & Intermittent Fasting Membership here: drbrg.co/member
Thank you for this information ℹ️ doctor
As far as lean protein (animal), I eat a lot of venison. So what can I do in order to add or make that better digestible.
Muscle is ageless-
I found this out at age 63 when I started walking my dogs 2 miles every morning a year ago and now my legs look muscular and athletic!
Thanks Dr Berg!
❤
Walking is not exercising and I highly doubt your legs look muscular from it, muscle hypertrophy comes from resistance training
@@Trollollolollol
your screen name tells me everything
I walk with ankle weights uphill as fast as I can.
Apparently keeping muscle in old age isn't too hard, but gaining it back after losing it is
@@JennWatson You are not muscular from walking lol. Maybe when you stop lying to yourself in the mirror you can try some squats to gain muscle
Was told I was too old in 40s started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped at 52 years old!!!
Just checked your channel garageman BRUTAL keep it up grandpa 🔥
I was in Iraq at 44-45 years old best shape of my life, oldest in my platoon. I'm 62, this old man can still crank out 75 pushups a day
💥💥🔥🎉
Congratulations
Good for u!
Just after watching this video, my biceps increased two inches.
Should make a video about dicks
Wow😂 that's inflammation
@@rks2481 😂😂😂
I better watch it again! 🤓
Steroids💉🤦♂️
im 39 y.o and been taking around 180g of protein per day, exercising in the gym mon-sat and doing Hiit cardio 3x per week. Lost 21 lbs since march and have gotten much more muscular and lean. Im also taking creatine. Did full blood work 3 days ago and got results today. Triglycerides, cholesterol, liver enzymes have all plummeted down to healthy levels. Exercise and eat a good diet folks
How do you consume 180 gm of protein ? I mean if you can segregate the sources in percentage. Natural sources vs refined sources such as protein powder.
Both with red meat and i was also taking like 3 shakes a day(around 48 grams each) it got me lean as hell man, my cholesterol and lipids dropped big time as well as my liver enzymes. @@amardeeplimbu6938
Im 38 y.o. and lost 55lbs and i still have a gut! It is extremely frustrating! Damn body took the fat from my legs and arms but left me a nice muffin top with the spare tire look. So i went from a fat guy to now a skinny fat guy.
@jamesa8496
Skinny fat is the worse 😅 I'm young and improving, but MAN it's rough
As a 47 year old man, my testosterone levels are 398 and I'm still building muscle and look better than 95% of people in any gym! Stay fit guys!
That's awesome! I'm 56 and and love lifting weights, stupid question: what's the best way to measure your T levels?
@@joeydonnini1816 You have to get a blood test to measure your testosterone levels.
@@MassGainingGuy Thanks!
@@joeydonnini1816 No such thing as a stupid question. Wishing you much success in your fitness journey.
Are you on TRT?
When I was fasting for 20 hours and eating in a 4 hour window between 2pm -6pm my go to meal was 8 scrambled eggs , 6 bacon rashers , a pile of wilted baby spinach, sauerkraut, kimchi , African artichokes and a whole avocado. I ate that at 2 and then again at 6 pm . Never felt so good and the whites of my eyes were so white.
Not going to the gym yet but I am eating in a 4 hour window, unfortunately is one big meal usually take away:/ I might try your meal. Were you making that twice in that 4 hour window?
@@japanluv you should eat brown rice, break beans and chicken breast then later eat scrambled eggs and bacon two large meals
2pm and 6pm but each individual responds differently so just experiment a little
@@eivindgjengstjohansen9625 do not do this. Brown rice is so bad for you
@@AI67890_ carbs are bad thats why i love keto
Dr Berg and Dr Jason Fung are my two favorite doctors regarding keto diet and intermittent fasting. They have no idea how much they've been helping me over the years. So a huge thank you to both of them.
Same here ❤.
@@jcrosby4804 There's that green color again. He's a well-educated *DOCTOR* of chiropractics and has also gone above that and self- educated himself as well.
@@jcrosby4804 FYI, Dr. Fung is an MD
@@jcrosby4804 Yes, we know. That means they know more than any MD about health and nutrition. I think the typical med school spends maybe, a short afternoon discussing nutrition. But they are funded by big fParma, so legal drug pushing is their cash cow.
@JC "Medical" doctors are professionals in doling out medications, which half don't work & most of the other half have a long list of side effects that typically lead to needing more medications.
Everyone don't seek "medical" doctors because some of us understand the drugs they push isn't always necessary & there many natural remedies that are far more better.
People in white coats & paper showing they attended & completed some higher learning institution are not gods nor do they know everything.
Moderate protein : 1.2 to 1.7 grams per kilogram of lean body mass.
High protein : 2 grams per kilogram of lean body mass.
Factors that influence the production of muscle protein:
1. Insulin resistance
What to do:
• Get on a low-carb diet (Healthy Keto®)
• Do intermittent fasting
2. Growth hormone
What to do:
• Intense exercise
• Get plenty of sleep
• Do intermittent fasting
3. Testosterone
What to do:
• Consume zinc (red meat, shellfish, seafood)
• Avoid refined carbs and sugar
• Lower your stress
• Avoid soy protein isolates, soy milk, beer, and alcohol
4. Stress
What to do:
• Take a look at my other videos on how to lower stress
5. The microbiome
What to do:
• Consume probiotic foods
6. Low stomach acid
What to do:
• Take betaine hydrochloride
7. Low enzymes in the pancreas or small intestine
What to do:
• Consume enzyme-rich foods
• Take an amino acid supplement
8. Lean protein
What to do:
• Consume fattier protein sources
Thank you Dr Berg!!🐱👍🏿
Thank you
Thanks for your time and effort
I owe you a big thank!:)
The cat 🐈 is on the
J-O-B
U're GOD💯
Dr. Berg, I am 71 years old and have been in the gym the day I turned 40, mid life thing i guess. I'm 5'8" 155 pounds at the time ,started taking high calorie mass gainer and went to 183 pounds in a year. Saw myself in a video and realized my face and stomach were fat, I stopped that day. I went back to 155 pounds in 3 months, I kid you not and guess what, I was still lifting just as heavy weight. At 70 I also added wind sprints 2 days a week, only about 30 yards I was a sprinter in school. In February I thought I pulled a muscle in my back which I have never done, It was multiple myeloma and my back was fractured. The surgeons and others told me because I was in good shape helped me a lot, my A1c was 5.1 and weight 153 pounds. The reason for this long story is for the other old guys like me, stay in shape for yourself and your family you owe it to both. BTW I run on a soccer field barefoot, if you run sprints you will fall with shoes on at our age. Thanks for the video.
gainer contain maltodextrin..its not good for you sir :(
Thank you Dr.Berg. I started my keto journey in November of 2022. I lost nearly all of my stomach fat(my stomach looks like a deflated balloon now). Now I'm working on rebuilding myself physically. Phase two rebuilding lost muscle and getting even stronger. Thank you for your guidance. The journey continues.
That's great - keep up the good work!
Love when the belly goes! Congrats.
Wrong you should have focused on muscle retention from the start. Now you'll have skinny fat like your typical millennial soy boy.
@@Drberg hey doc, please remind me of how much protein is in a whole egg. Thanks
@@m.b.593 thank you
To whoever is reading this keep going,you're doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!
YES!
Thanks! I needed that 😊
I want to gain muscles...i'm really skinny.... i eat 2 times...what diet plan would you suggest?
egg, chicken, banana shake...what you advice?
I am gaslighted. The fact that I watch bodybuilding videos mainly "educational" ones for years now and NEVER heard anyone talking about eating (x amount) of protein NOT in relation to your overall weight but to your lean body mass is absolutely crazy. As an overweight person it makes so much more sense now. Thank you so much!
You're welcome. Thanks for watching the video!
The same applies to calories?
Amazing dr. Berg. Thanks 🇨🇿
I'm not actively trying to build muscle.
I'm actively trying to keep myself lean and fit for mobility reasons.
Your tips are helping and I appreciate this insight. I don't like protein powders and bars too much. They're a wonderful snack. But real meals make a world of difference. 🎉😊
Muscle helps with mobility.
@@mikelarry2602 mobility specific training
@@mikelarry2602too much muscle won't
Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???
Keto, fasting, exercise, sleep, less stress, vitamins and Dr. Berg videos. Blessings to all ❤✝️
Don't forget 1 liter of coke per day
@@bloodeagle2945 or beer 🍻❤🥰
Ok, Yankee.
YOU SLEEP???? Damn girl!!! I have heard a lot about sleeping! What's your experience? I'm thinking of trying it!
@@godnyx117 8-10 hours a night 😴🌌
Thanks for so much information, without all of the time wasting fluff that other channels add just to make a 10 minute video. 👍 🎥
I would recommend a glass of water with one tablespoon of unfiltered apple cider vinegar 30 minutes before your meal. You will digest your food and especially protein better.
Good morning everyone have a Blessed Day .
Nandri..
May we all have a blessed day
5:31 in the research, 2 meals a day has been shown to be less effective than 3 meals in terms of its muscle building capabilities. You do have some solid points about people placing too much emphasis on protein, but that's usually at the expense of carbs. It really does depend on someone's overall health as to what route they go down.
Hey Doc, your advice for taking omega 3 to balance omega 6 was spot on, unbelievable.
What your benefits?
Could you explain why omega 3a were good and are good? What dis they do for you?
Dr Berg, I just read your book “The Healthy Keto Plan”. I was stunned to finally learn why my health journey had been stymied for years and what I really need to do. God Bless you for writing this book.
I wish Dr. Berg would do a show on people with a fast metabolism. He mentioned it here for a brief moment but I want more info. Nobody ever talks about underweight people.
Eat more food
Your body type is the easiest to cure you just need to eat more and more often
Dial down your thyroid hormone with proper food type. Dont just eat more. That doesnt work well if you dont properly maintain your hormone to an optimal level
Dr Berg himself is very thin. I don't think he has a fast metabolism though.
@Helene Vion i was taking it for granted he was already doing that. My mistake, i usually comment on bodybuilding podcasts 🙂
Make sure your protein goes off the plate first ,up the healthy fats, and if you eat dairy use pure creme , Goat or sheep cheese, if you need to gain maybe skip breakfast , eat later in day, have healthy fats before bed
Good morning Dr. Berg! Have a wonderful day. May God bless you.
@@anttikarhu22 God is the maker of Heaven and earth, everything seen and unseen. Believe and have everlasting life, Amen. ✝️❤
Going heavier on the carbs I found really helps if youre strength training.
I hate carbs
Me to
Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???
I'd also add, little or zero alcohol. It makes a massive difference to your protein synthesis, mood and hydration in the gym.
Another awesome information from Dr Berg . I now understood the intake of protein vs excercise. Dr Berg should be invited to World health organization and given better job . He talks with so much sense . Thanks again for helping people around the globe . Regards from Australia
I’ve tried protein powders before while working out. I tend to gain the wrong kind of weight with them. Eating the right foods don’t need the powders usually. Thx Dr. Berg!
Do you include peanut butter/nuts?
Whey protein is the preferred protein for your gut bacteria. Some is good
That’s because protein powder is just a source of protein. It doesn’t have any inherent magical muscle building property, it’s taken more for convenience and a top up because you can’t always eat 10 chicken breasts per day.
You will equally pile on weight if you’re having plenty of “right foods” in excess but not appropriately working out, amongst all the factors being to be in tune in the video above.
You're still eating too many calories or not working out hard enough
If you're gaining weight from protein you must lower the caloric intake..... losing weight is literally just calories in calories out. Cut calories, you're probably not counting them right.
Nice transperent content.
Training intensity/ amount really depends on personal lifestyle.
As a officeworker you may need a bigger amount of exercise, if you a handyman it could totally work to solely go for high intensity.
But it depends on daily routine.
Could be you go to work using your bicycle daily, get your groceries by walking instead of using a car or you spending your freetime doing things by yourself like repair, crafting etc.
These are all things someone need to take in account, also there really is self-honesty needed.
A reason many people dont do exercise or other stuff is that they believe they have no time to spare but at the same time they play with their smartphones for hours or are hanging on the couch watching TV or playing videogames.
I think you get my point.
Thank you Dr Berg you’re the best! You’ve changed my life!
My pleasure! Glad to help!
I lost 60lbs. in one year using Dr.Bergs advice. I’ve been able to lean out and build muscle with ease. I train fasted every morning, and have gotten the best results (personally) from two meals a day. Thank you Dr.Berg, and God Bless!
Keto is fine, but Paleo works far better me. Primarily selected Paleo because of joint inflammation issues though. So other factors come into consideration. I’m 62 and someone said to me yesterday that I am the most ripped 62 year old they’ve ever seen. I was humbly flattered. Keep up the great and relative content, Dr. Berg!
Are you on TRT?
why dont you make videos then? show your body for proof. I am at 11% body fat at age 47.
Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???
This is very much full of guidance as many people including me think that just by pushing protein and protein into our bodies will pave the way to muscle growth. This video explains pretty well about the more appropriate way for muscle growth as well as avoiding the resistance of insulin that may develop. This video may be viewed more than once to get a more clear picture of it.
Doc. Been doing this for many many years and i learned a lot of this through trial and error. I have to say i agree with everything you said on this subject. The protein requirements are different for each person my body responds to much less protein per pound than is recommended. I started with sixty grams a day and went up slowly untill i found a proper repair response from my body. Now this goes with a million other things you have to practice they all work together. Like sleep and general diet and so on and so on. Good stuff Doc. Keepemcoming
This Dr.Berg guy, how does he ALWAYS know what I need. Thank you so much ❤🙂
I'm 58. My T is around 240. Much as I respect Dr. Burg I seldom watch his videos on muscle building because his biases get in the way. I did a successful body transformation thanks to keto, fasting and strength training. I still cut using keto and enjoy fasting but it is a stress that lowers T and affects gains and recovery. I notice a difference when I'm eating healthy carbs and not fasting. I build more muscle. As an old dude, I gotta keep an eye on the T and NOT overdue keto or fasting.
Fair play buddy, but you seem to be assuming that his advice is a one-size-fits-all bit of advice, clearly ALL advice needs to be taken with some scrutiny and acceptance that you need to use it as a foundation to understand an approach that works for you and your body
If you want muscles then you don't need to do big fast. And keto is no no actually. If you want to look good but no muscles then keto and fasting
I'll go with gaining muscles and getting strong then to look weak
Funny thing happening to me is, how my thinking (subconsciously) reacts to doing intermitting fast and low to no carbos . I start jamming down anything I can get my hands on. My cravings shy rocket. Years ago I was starving and I think my body remembers that and like automatically goes into self preservation mode. Haven't figure out yet how to get around that. I've tried several tricks only to rebound mightily.
Appreciate you Doc. with all your posts. I'm now using meditation to get the subconscious in line. Seeing my self with less is a move in the correct direction...meaning it's working...Have a great day
Good morning
Good morning
Goooood mooorning!!
🎉good morning 😃
Good afternoon
Goood Night 🌃
Raise your hand if you've been watching this awesome forum for a while 🤚
We all owe Dr Berg a big thank you for these daily videos ❤
Did you post this for likes?!?! You clearly know they have!!!!! Smh
✋✋
🖐️
✋
This is how I'm feeling at 39. I'm not having any issues building muscle. I eat when I'm hungry and only consume protein alone when I'm feeling overworked and need food asap. I use to consume protein after every workout and even when practicing clean eating still couldn't loose the extra body fat. Mostly on a 'modified' carnivore diet and my energy during exercise is amazing. I have also been taking an amino acid supplement. Stay away from sugar people. It basically means no more eating out. Hard to tell what oils they use even if the meat is hormone free, So I cant trust eating meat out either. ^^ listen to what Dr Berg says. I am far healthier then I was 10 years ago. And when I look down I'm shocked that I can pull off this type of build at my age. I expect at 45 I'll be in the best shape of my life
Wow,😊 good to hear that. I am looking forward for myself too. Toning my muscle is my only dream as of the moment.
Dr.Berg you are Sooo right about the Keto Diet, I was 245lbs and thanks to you and the fasting and keto diet I'm at 203lbs in 2 weeks, with one meal a day and 23hrs fasting, Thank you so much for your videos and congratulations for being the best professional, truthful and full of knowledge Doctor out there! Thank you Dr. Berg for changing my life!
@@jcrosby4804 for someone who eats one meal a day why do you think it's impossible? Do you know his calorie intake? Do you know how he works out? Besides what has the good doctor got to do with what you are saying? Some People's metabolism is different! And that's a fact !!!
@@jcrosby4804 Check for Alan Dill. He lost 56kg in 4months!
Lol wow your special then it took me almost a year and a half with low carb diet and playing full court basketball 2 to 3 times a week for a few hours each time on top of that I'm lifting weights 4 days a week and it only took 18 months to lose 40lbs of fat
@Helene Vion my diet consists of real food I try and stay away from processed crap
Veggies fruits nuts eggs meat along with daily protein shakes
Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???
Very informative, very useful and easy to understand.All my family focus on your video .Thank you so much Doctor Eric Berg ❤🙏👍
I am 57 and still building muscle.
One critical factor you overlooked - plant based phyto-estrogen is completely different to mammalian estrogen and it does not affect the body in that way
Dr. berg i have a question for you, A while back i came across an article, I can't recall where i saw it, but it said that you need all 9 amino acids for muscle growth? I've used various supplements over the years integrated with a workout regime, taking BCAAs etc. I recently started taking a amino acid complex that contains all the amino acids. So is taking the all 9 amino acids a more efficient way for muscle building syntheses? And if so how much of each amino acids do you need daily? Its hard to tell what is overkill or not enough along side keeping tabs of my daily protein intake. Thank you very much for all of your information. Its a Blessing and i know your information makes a difference in people's lives. 👍🏻
My friends laughed at me when I started 2-1 meal a day lol .we used to work out together ,60% of times I work out during my fasting window and my friends used to take pre -post workout meals. Well after a while they looked more pumped and I looked more lean , they told me that my shape is more aesthetic so they started doing 2-1 meal a day too
32 year old father here..
I've been intermittently working out since freshman year (2005). It wasn't until the pandemic in 2020 that I really started taking it seriously. I've consistently gone to the gym 4x a week and I do about 1.5 hours of cardio a week (20 minutes on the stairmaster). A couple of the gym rats go wide-eyed when they realize I'm a 32 year old dad. It's kinda funny ngl. Anywho, this video was great because I wanted to hear a medical professional's perspective on hypertrophic training (weight/resistance training). I saved it to my playlist to reference it later. Take it from me, your average Joe of a gym goer. If my scrawny ass (5'10" 125 lbs before 2020, 192 lbs currently) can do run laps, hang.. hell surpass, the kids at the gym, you can too. Eat clean, lift heavy, do your cardio, drink your water, sleep, rinse, and repeat.
You talk like as if you were 50 years old, chill dude 32 isn't that old
Bro 32 isn’t old at all… 😂😂😂
Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???
Sound advice, unfortunately the vast majority of people are way too lazy and lack the self discipline required to put on any significant amount of muscle
Have watched a lot of videos by you, Dr Ekberg and my personal favourite Dr Pradip Jamnadas....just opened this video to see if I'm doing everything right and I am😁
Indeed, wish he would post more often. 👍
Thank you Dr. Berg for using grams and kilograms instead of ounces, pounds, elephants and other units used in US.
Hi Dr. Berg. I've been recently doing 20:4 IF for 2 weeks now (thanks to your videos!). Once I hit my desired weight, I'm planning to do weight exercises. How would you recommend I do it? I still want to do IF for Autophagy, and at the same time, increase my muscle mass. Thanks in advance!
Why not start exercising now? It will speed up weight loss and you get started on gaining muscle mass.
Thankful for the great information, please keep doing this 👏
As a DC myself I appreciate Dr Berg’s content. Up to date and informative.
Dr Joel Fuhrman would totally disagree with this.
There are many ways to skin a cat.
I've been eating a bowl of oatmeal in the morning with a scoop of protein powder. And then having a meat for lunch/dinner. Chicken, burger, steak, ribs.
That's exactly what I'm doing. If super low carbs works for some, I'm happy for them. I used to do that along with 18/6 IF. Just wasn't making noticeable progress. I just could never see how people were meeting protein requirements for building muscle on 2MAD. Switched to oatmeal, protein shake, and blueberries for breakfast after the morning workout, homemade meat & bean chili with quinoa for lunch, another protein shake around 3pm, and then whatever my wife cooks (meat or fish and skip most of the carbs) for dinner. That routine along with quitting alcohol and I'm packing on muscle in late 40s.
My amazing teacher suggested this channel in class... I'm glad I've been watching your videos. Simplified knowledge at best.
Thanks. Hope you are learning a lot here.
Very interesting clip and ironic as the classic era bodybuilders did the same as what Dr.Eric has talked about. A man called Serge Nubret came runner up Mr. Olympia to Arnold, basically ate when hungry and high volume trained with clean whole diet. He quoted that pigs eat all day but leopards eat when hungry....just look at these animal physiques and judge for yourself.
I really like Dr. Eric as he backs up the basics with scientific studies.
You have my respect.
The more muscle you have the less insulin resistance you have and the more protein you need. When you are small you don't need to eat often. Bigger you get get you need to eat more frequently to absorb enough protein
I'm the typical hardgainer. Forty yrs old, with a fast metabolism. Please speak to the importance of carbs for my body type to grow muscle.
I'm so pleased that you're using the metric system, and going against the USA adherence to Imperial (how strange that they've not shaken off this colonial hangover.) It's so rational and easy to calculate. "GORD" is also called GERD due to the American spelling of Oesophagus. I'm improving my muscle mass and found this helpful, thank you.
Informative as always, and presented in Dr Berg's usual calm, professional manner. Thank you, Dr Berg!
my fav youtuber worldwide! always following your videos and improving my health thanks to Eric!
Key ingrédients: sauce, consistency, a good muscle building program, good nutrition, more sauce. Dont ever expect to have an Arnold S physique without sauce.
Dr. Berg has this proper, as a power lifter for 20 yrs i can confirm that keto/low-carb works perfect with having high protein (actually its 1 gram per pound of lean mass but close enough lol), usually with extra protein, since its water soluble, you end up pi**ing it out other things such as micros, hormones, etc also play an effect too (something Dr. Berg missed was the fact that fat has a protein sparing effect which is specifically why steak/ fatty meats are great for muscle building)
The best way to build muscle simulate enough of a response to produce a growth factor to signal to the body to repair and build more muscles. I used to destroy my muscles every work out with little to show. The less but more intense work outs I did, the better I felt and looked.
Ultimately the carnivore diet is the way to go. Iv dropped 15kg in 5 months by simply adapting the carnivore diet. Now exercising for one month since I dropped all the weight and the muscle defining and development is just amazing. Better shape at the age of 34 than I was in my 20s when I don’t as running 5km in 19minutes. The bible even describes this as the way of life to remain disease free.
If we don’t have carbs and do intermittent fasting how would are muscles glycogen’s reserves would be full? Which is needed for heavy lifting
I lift heavy, and have built muscle without a single carbohydrate, they are not needed.
Thank you Dr. Berg! Lots of food for thought here. My trainer says you start losing muscle after 30. He recommends 1 gram of protein per pound of ideal weight.🤨 So being at my ideal weight I tried to eat 125 grams between 2 meals. That triggered hunger and weight gain-(and as you said muscle increase not so much.) So true that resistance exercise is a big factor. Happy Easter!
When it comes to lean protein and the necessity of fat, can you make up for that lack of fat by including other sources of fat in the meal like olive oil, avocado, ghee, etc? Or is there something in particular about the accompanying animal fat that complements the animal protein?
That’s a good question, and from my understanding outside sources of fat are sufficient.
Good question. I just asked exactly the same thing, then scrolled down and saw yours.
I'm also curious. For example, I eat oatmeal with protein powder and peanut butter as my source of fat. Would that be sufficient?
eating 2 meals a day is meaningfully and measurably worse than eating 3 meals per day when you're trying to gain muscle. Eating 3-6 times per day is optimal. There is no big meaningful difference between 3 and 6 times(so, whether you wanna do 3 or 4-5-6, no need to worry too much about it), but there is a meaningful difference between 2 and 3 meals. I was doing IF for 4 years straight (for a long period even 18-6 and 20-4) and I absolutely love fasting and IF and all the benefits, but it wasn't great for muscle growth. I now still don't eat every 2-3 hours, but I also don't do 18-6 or 20-4. Sometimes I do 16-8 but not always because eating enough food (calories-protein) and eating at least 3 times per day is more important for my current phase.
In short, if you want to grow muscles, it's not a good idea to eat twice per day like Dr. Berg is recommending in this video. Go with at least 3.
Dr.erik berg I know this is not part of the video.Sometimes when I wake up I do a lot of yawning I don't know if this has to do with me having anxiety.if this is not normal let me know
A friend of mine almost died from untreated pancreatitis. His body went into a coma, and the doctors didn't find out the cause for a very long time. He had to go on a feeding tube for a long while. After getting off it, his doctor's recommended a fully plant based diet or only eating very lean proteins because his body can't handle digesting fats. But it no way did they give him an actual diet plan to help heal his body. He's been in and out of the hospitals now for a few years. Do you have any advice?
Make him try keto
I've always wondered how one could intermittent fast and still have enough time in the day to get 120grams of protein. Sounds like i don't really need that much.
I guess eating sardines 4x/week is better than I thought it was. It’s not just the proteins and EFAs. They have a good amount of high potent zinc too. The ones I buy are soaked in soybean oil but I usually just drain that oil and sometimes wash them.
Little bit of criticism: To increase muscle mass from growth hormone, you need super physiological levels from injections, that you will never ever reach with intermittant fasting or any other natural intervention - and - even super physiological levels of HGH don't even increase muscle mass that much (ask any bodybuilder on HGH). It's more often used for fat loss, enhanced sleep, recovery from injuries, bone mass etc. It doesn't seem to increase muscle protein synthesis as much, which is what most people outside of bodybuilding circles don't often realise :) For the rest, great vid!
What about dried fruit? The sugar content is alot but it's fruit. What do you think Dr. Berg?
Sugar is like everywhere omg 😑
I know!!! It's horrible!!! If it's not sugar then it's carbs that convert to sugar!!! Smh 😒
Sugar is not bad and useless. Excess and added sugar is!😂
Building muscle is about healing quickly. We all know how to tear up muscle. Your need for nutrients goes way up. Fasting is difficult to say the least, but exercising on an empty stomach is much easier. Avoid bone and joint injuries.
I follow many of these habits and I can also agree that anyone can change their physique muscle wise in a dramatic fashion from their respective starting point, but it’s hugely important to remember the role of genetics in muscle building. Will you build muscle and change the shape of your physique following these regimens strictly? Yes Ofc. But the true number one decider of muscle build is your genetics unfortunately. Regardless, live your best healthiest life and remember to only compare you to YOU.
I have good muscle building genes but i would trade it all in for one inch in height 😭😭
(Im 5,7)
One thing my brothers and I always discuss is my ability to increase muscle mass despite eating fairly little food. I’ve been gym-training for a little over a decade. In my latest run, I gained between 10-20lbs of lean muscle mass. My bench press - for example - went from 90lbs to 200lbs. We couldn’t figure out how I was steadily gaining weight, despite eating very little. I was only having breakfast which consisted of something like oatmeal or cereal, 1 meal of protein and carbs, and one small protein snack like 2 eggs. Does anyone know what the reasoning is behind this?
My workout routine would consist of 20-40 minutes resistance training, and a 10-15 minute walk.
Our forefathers did a lot of heavy work, but not like spending 2 or 3 hours in the gym. What's the pupose?
Genetics and that’s it. most people eating like this wouldn’t gain anything that’s just plain old genetics
@@frankconte I agree, I don’t think spending several hours in the gym is necessary. I like to keep mine short but intense!
@@kyletoews9893 Got it! My brother actually suggested the same thing, most likely genetics. It’s fairly odd to us considering I have an ectomorph body-type. I’m 5ft 10 and weigh around 125lbs naturally. I’m very skinny. Thanks for your input!
@@paradiseplayer5103My 2 cents. Since you're ectomorphic and ur base weight is very low, you're probably not gaining much muscle but instead water and fat. Your bench press gains are impressive but mostly due to muscle memory and technique. Or else you're an ox and build gains from eating plants :)
when I eat too much protein, immediately the next day I wake up with a huge headache. but I do weight train daily (between 1-3 hours a day) so I try to take in about 130 grams a day and that works well. protein powders are awesome. especially isopure and dymatize with NO amino-spring or garbage fillers. my diet is mostly vegetables (raw) and fruit fibers (whole bananas WITH peels that I eat, whole mangoes with peels, dejuiced grapes, dejuiced apples, and so on) and some healthy fats (mostly walnuts due to omega-3 with some pistachios at times). I am able to maintain 11% body fat totally naturally at age 47 on this diet and training program. feels DAMN AWESOME to have a 27 to 28 inch waist! it is INCREDIBLE!!
There’s no way I can possibly eat as much salad as you do, but I can manage about 5 oz of olivas organic spring mix with my pecans raw milk cottage cheese, homemade sauerkraut , broccoli micro greens and olive oil dressing on it ,
But I only do 1 meal per day
Ae a skinny person , i do not believe I agree with everything said here. I've tried intermediate fasting for 2 weeks but being 8% bodyfat just ruins my whole day and I feel so lacking in energy
I think intermittent fasting work if you want to loose weight but if you want to increase lean muscle mass, time restriction eating Window( back pushiing in all the protein and caloric within specific time) and for better hormones surge specially testosteron.
I just don't seem to have the energy to work out anymore .
If you do low carb there is your reason probably
appreciate this approach which is more focus towards bodybuilding enthusiast.
I was 300 pounds but now I’m 206. I’m kosher and keto. I want to loose56 more pounds. I’m 69 years old
I’m also diabetic, I have diabetes two, I only eat 2 times a day.
One of the best things about this dude is that he never takes credit for himself when he uploads something. He always respects us, the audience, and he is always full of energy in his videos. Keep up the hard work!!
Dr is posting the exact videos that i'm looking for a while. Amazing!
Carbs are needed just need to consume the whole grain type to not have that insulin response and weight train hard.
I just wanted to mention something I learned recently for helping to gain muscle and it’s a strain of probiotics that’s missing from most people small intestine called L. Reuteri and you make a yogurt with it. Evidently it can really help with muscle gain. Thank you Dr. Berg for all your encompassing health knowledge. Your daily videos for years now really helps people stay on tract in this toxic world we live in today❤
Is that from one of Dr Bergs video?
@@gskyle4822 actually no. I’ve been following “cultures for life” and Donna Swenck had interviewed Dr. William Davis. He’s the author of wheat belly and now another book called super gut. The recipe is in his book as well as many podcasts on CZcams within the last year or so.
Cultured food life is her podcast and there is now a new one where she makes a cultured cottage cheese with this stand, L. Reuteri.
@@wisteria4981 thx! Will definitely check it out. Love the depth of cultured or fermented food.
@@gskyle4822 me too😃
Thank you!
You're welcome!
@@Drberg yeah thanks just an great learning video
All about Portion control, switching to Keto means nothing if you eat large portions.
Every fitness influencer saying u need minimum “1 g of protein per pound of body weight” when it’s actually minimum of 0.8 g of protein per kg of *lean* body mass. Thank you Dr, this sounds lot easier.
Yes follow this advice so you can have the splendid body of Dr Berg!
You have 6 windows for protein synthesis a day needing 4 hours between meals so how is the best way to build muscle fasting surely that's counter productive
Thank you Doc...touching every place I need to hear.
I come from a long lineage of diary consumers. (Best cheese comes from Zaanstad Netherlands).
When I started keto this transgenerational epigenome surfaced instantly. My body thinks milk is fuel basically. I can not stay in ketosis even looking at milk so it seems.
I'm on keto for about 3 years, and absolutely astound on how little protein I need to build muscle. I'm stronger than ever and train way less, not kidding!.
It's not that the muscle grows faster on the keto diet, but what I gain, I retain, even when I don't train for like a month. I can just start with the same weights I left with.......................... It's f in awesome💪😎.
O yeah not to forget, doing Omad, and longer fast when they happen. I Train for 2 to 3 hours, the day after I eat all day.
On average I Train once a week or less.
Bench Press a 100 kg currently. Easy Steady going up.🖖
In the case that you want to build muscle: you need to eat enough calories, protein and carbs, yet you need to decrease Insulin resistance by eating less carbs and ad fasting.... how do we reconcile these two approaches?
Perfect timing, I was going to look for similar video.
Don’t NUTS ( as opposed to Legumes ) pack enough Protein & Fat ?
Thank Your for THIS video lecture. Really good info for those of Us who weight train & Fast regularly to stay healthy & look Fit.
I've been a fat man most of my life. After a year of Ketovore OMAD & the gambit of variable fasts, I'm down 100# to 22% BMI. I recognized some sarcopenia & started more carnivore @ 1g / target protein to 100g/day. I put on 20#. I've still got body fat to burn. I'm going back to prolonged fasting to cut the BMI. Smaller meals, but no longer need over 48 hrs. to gain results.
Resistance training(weight lifting) improves insulin resistance
As usual, great video Dr Berg...