Video

Transcript

hey guys dr. Burke here in this video

we’re going to talk about muscle loss

and intra minute fasting now a lot of

times people will ask me well I’m a

little concerned about doing

intermittent fasting whether it’s even

eating two meals a day with no snacks or

three meals a day without snacks their

concern they’re going to lose their

muscle mass or they want to work out and

build muscle mass and so when I tell

them to lower the amount of protein they

kind of freak out sometimes because they

think oh my gosh I’m going to become

atrophied well let’s just kind of dive

deeper into really what happens there’s

there’s really two types of hormones

hormones that are catabolic which means

they break things down okay and the main

catabolic hormone is cortisol it’s very

destructive so even when you workout and

you break your muscles down or you go

through a major stress and break your

muscles down the hormone responsible for

that is called cortisol but then the

body is supposed to recover when you’re

sleeping through opposite hormones which

are more anabolic so the anabolic

hormones build things up and that’s what

people want they want to build muscle

mass they want to retain their muscles

they want to get lean by body mass well

growth hormone is the main hormone that

does that it does several things it’s

the main fat burner it it it creates

protein growth it builds lean body mass

is anti-aging so in guidance physiology

my friendly book here textbook I want to

show you something on page 888 it says

right here growth hormone also mobilizes

large quantities of free fatty acids

from the adipose tissue so basically it

dissolves fat and these in turn are used

to supply most of the energy for the

body cells thus acting as a potent

protein sparer

okay so what does that mean protein

spare it means that it spares protein it

protects the loss of protein so if you

have enough growth hormone in your body

you will not get muscle loss

all right so I’m going to show you four

ways to improve this but typically it

would take you four days of fasting

before your body even thought about

breaking down

muscle so typically you know what to

worry about it but let’s just take one

step further and make sure that you’re

doing it correctly

number one fasting believe it or not

triggers growth hormone so intermittent

fasting helps you retain the protein and

it helps you burn fat so it’s not going

to make things worse

number two hypoglycemia so when you drop

a hypo means below sugar like low sugar

so when you keep your sugars really

really low your body will trigger

increase amounts of growth hormone so

again to salvage the protein in the body

so if you’re trying to get lean body

mass so you’re trying to prevent atrophy

and you’re eating sugar that’s going to

be a problem okay and or you’re eating

all through the day it’s grazing or

snacking bad idea intense exercise also

is a potent trigger for a growth hormone

but the key is making sure that you’re

recovering as well because the number

four is sleep so if you’re actually not

sleeping and you’re exercising intensely

you can create a problem with growth

hormone but if you’re sleeping good and

you work out correctly without

overtraining you can trigger growth

hormone and actually protect your

muscles and the other proteins in your

body now the flipside cortisol the

stress hormone can block growth hormone

so what triggers cortisol stress stress

stress lack of sleep sugar will do it

surgery trauma all that stuff so

basically if you keep your stress down

intense exercise in termina fasting

interval training sleep keep your sugars

out of the diet you’re going to be in

good shape so nothing to worry about so

I just wanted to kind of brief you on

intermittent fasting you don’t have to

worry about muscle loss but this is how

you actually retain and protect you

against atrophy I’ll see in the next

video