Video

Transcript

so this is a common question that comes

up if I go low-carb I’m gonna lower my

insulin and that’s gonna actually lower

my muscle mass so how do I maintain my

muscle mass and do keto and intermittent

fasting it is true that insulin is

anabolic so anabolic is a condition

where your body is building up muscle

it’s building muscle proteins and a lot

of times when you associate bodybuilders

with carbo loading a lot of times about

a week before the competition these

bodybuilders will go a little carb okay

and then maybe a day or two before the

competition they will do carbo loading

and they’ll eat sugar and they will just

create this huge storage in their

muscles of glycogen which is stored

sugar with glycogen comes water so every

gram of glycogen equals two point seven

grams of water now they’re not consuming

a lot of water during this period of

time or else they would just completely

blow up or salt but the fact that they

spike their glycogen makes the muscles

look really good and it pops out it

makes a little bit bigger so the reason

when the bodybuilders are doing the

carbo loading is not to build muscle

it’s to build glycogen now here’s the

problem when you start spiking insulin

you’re going to create insulin

resistance the majority of the

population has insulin resistance and

that means that insulin is dysfunctional

it’s not working like it should and one

of the big purposes of insulin is to

absorb amino acids because of Santa

Baalak so if you have instant resistance

you’re not going to absorb the amino

acids that that well this is why a

diabetic who definitely has insulin

resistance despite having high levels of

insulin by nine times to a normal person

and I’m talking about type diabetes type

two they’re not absorbing these amino

acids and this is why they have a loss

of muscle mass despite having high

insulin so that’s interesting so when

you do low-carb with keto and fasting

you improve insulin resistance you

improve insulin sensitivity and you

start to absorb

these amino acids and proteins for the

first time it’s like wow I’m finally

starting absorb protein also when you’re

on low carbon you’re doing fasting

there’s another thing that happens it’s

called protein sparing in other words

your muscles now are protected against

the loss or the use of that protein in

the muscle for fuel so your body

protects against that when you’re doing

fasting maybe after a period of a week

you may lose a tiny little bit of amino

acid but it’s almost insignificant and

rarely does anyone fast for that long

they’re just doing it like a little bit

each day so I highly recommend

decreasing your carbs and doing fasting

if you want to improve your muscle mass

also add exercise and the type of

exercise you want to do is not long-term

running you want to do weights and

higher volume to the point where your

muscles are really sore now I always

recommend getting a personal trainer

because they could push you a lot

further then sometimes you can push

yourself especially if we’re if you’re

trying to build muscle mass and you know

it’s a little painful trying to do like

six sets of all this exercise you may

quit after the third one so they can

push you also maybe keep your carbs at

fifty to sixty grams a day not go crazy

but you’re not going low-carb to help

you with a little more car but you don’t

want to do high carb because that’s

going to keep you in insulin resistance

and of course the type of carbs i’m

recommending would be like berries

something like that okay and then the

other thing is dietary protein you don’t

want to go low protein you want to go a

little bit higher maybe you do eight

ounces of protein per meal or even nine

ounces of protein but just realize

there’s certain types of protein that

turn in the body tissue a lot more

efficiently and the top food that will

turn into muscle protein better than any

other proteins would be whole eggs not

the egg whites but the whole eggs and

then meat and fish but dairy in whey

protein and soy protein are very low in

the list in other words when you consume

that a great deal of that is either used

as fuel

or waste with very little turning in the

body tissue I put a link down below for

more information about that but eggs are

really really important

and then also you may want to enhance

that with a very good complete amino

acid supplement so this can give you an

efficiency of like 99 percent so only 1%

of its wasted or used as fuel the rest

is turned into body tissue so I hope

that clarified this common confusion

that a lot of people have thanks for

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