Video

Transcript

many times we have this idea that we

just need to increase more protein to

build our muscles because after all

muscles are made out of protein right

but then when a lot of people do this it

doesn’t always work so in fact there’s

actually a paradox involved here some

people that eat more protein might even

suffer from an individual amino acid

deficiency so whether you’re trying to

prevent muscle loss as you’re getting

older that’s called sarcopenia or

whether you’re trying to increase more

muscle I want to talk about some other

factors that are not related directly to

protein consumption even though you do

need sufficient protein consumption to

build muscles but more than that you

need sufficient amount of amino acids

now when you look up the minimum amount

of protein you need

there’s a lot of inflicting information

out there but the general consensus is

you need a 0.8 grams per kilogram of

lean body weight

not your overall weight so let’s say for

example you weigh like 400 pounds and

you have a lot of extra fat it doesn’t

mean you should start massively

increasing your protein you should

calculate that based on your lean body

mass so 0.8 grams per kilogram of lean

body mass is kind of like on the low end

that’s like the minimum amount and that

on average could be around 50 grams of

protein per day now when I say protein

I’m talking about the protein in your

food for example if you take a steak and

you have like a hundred grams of steak

right the weight of it that only has

roughly about 26 grams of protein in

that 100 gram

steak so it’s the protein in the food

not the actual weight of the food now a

moderate amount of protein could be

between like 1.2 and 1.7 grams per

kilogram of lean body weight and then

when we get into higher protein that

that’s roughly about like two grams uh

per kilogram of lean body weight and a

lot of weight lifters will do that

amount and even a lot more too so but

I’m not going to get into whether you

should do that or not do that I’m just

kind of giving you some ideas on the

ranges of how much protein you should

have but I want to really focus on these

other factors that influence the

production of muscle protein itself now

in a couple points I want to even touch

on is your body doesn’t normally store a

lot of protein as like a reserve okay so

it doesn’t store that so if you eat too

much protein it’ll just convert the

excess into glucose bodybuilders

sometimes like that because sometimes

they want to increase insulin effects

okay from glucose because insulin is

anabolic and they want to build their

muscle mass and if they’re fortunate

enough not to have insulin resistance

and maybe they’re immune to it whatever

versus the rest of us that have insulin

resistance that may work for them but

for the majority of the population when

they start increasing

more sugar glucose or even glucose from

protein and thereby increasing more

insulin the body tends to now create

insulin resistance so it’s kind of a

catch-22 here you’re trying to increase

more insulin

but the more you try to do it the more

you’re creating insulin resistance to

the point where now you have a

deficiency of insulin okay that’s what

insulin resistance is

so how does that affect your muscles

well guess what you need insulin to

absorb amino acids so the more insulin

resistance you have

the less ability you’re going to be able

to use these proteins for your own

muscles so that’s barrier number one

insulin resistance how is that created

by eating too many carbs and it could be

also created by consuming too much

protein too so on the flip side if we

want to correct insulin resistance we

want to get in a low carb diet we want

to not eat as frequently

and this is the other point I want to

bring up about protein so many people

have this idea that they have to be

constantly eating protein when they’re

working out before or after or even

during having these protein powders and

these shakes in these bars but in fact

that’s going to actually rebound on the

person many times because it’s going to

act as a snack it’s going to increase

insulin but create more insulin

resistance and it’s really not needed

for many reasons but definitely insulin

resistance is one reason the other

factor involved with building muscles is

growth hormone

um and there are some things that you

want to know about growth hormone how do

you first trigger growth hormone well

you can trigger it by intense exercise

so if you’re trying to build muscle with

just eating protein and not exercising

it’s not going to work exercise is the

most potent activator of muscle

synthesis especially intense exercise as

well as the volume of exercise too so

it’s not just doing a short little

intense workout it’s really increasing

the volume and the load on the muscles

doing like resistance type exercise but

exercise will stimulate growth hormone

okay and it also stimulates testosterone

too

both necessary for building muscle now

another thing that you can do to

increase growth hormone is fasting right

fasting and not snacking so frequently

so fasting can increase growth hormone

and if you’re trying to build muscle I

would just do intermittent fasting okay

get them in a fasting not eat so

frequently eat two meals a day I think

that would be a lot better than three

meals a day now with intermittent

fasting your hunger will go down so you

just want to make sure that you have

enough calories too because especially

if you have a fast metabolism growth

hormone also can be inhibited by

high blood glucose levels that’s why I

like the low carb I like intermittent

fasting and a good exercise plan as well

as a good amount of recovery from sleep

all of those factors can help increase

growth hormone now as far as

testosterone goes there’s several things

you need to be aware of the zinc

deficiency can create a low testosterone

so zinc can definitely increase your

testosterone now where do you get zinc

from red meat shellfish Seafood

way more than plant type foods how do

you create a zinc deficiency by eating

too many refined carbs too much sugar

going through stress the other thing

that can inhibit testosterone is having

too much estrogen okay now where does

that come from well mainly comes from

like a lot of the soy protein isolate

Foods soy milk can do it you also

increase estrogen when you drink beer

okay yeah and also assume alcohol

now another way to create a problem with

amino acids is to consume foods low in

certain amino acids like plant-based

proteins whether you’re a vegetarian or

a vegan or consuming a lot of

plant-based protein which are considered

clean proteins many times are low in

certain amino acids and one amino acid

that I want to bring up is leucine

leucine is a potent stimulus of the

production of muscle so mostly going to

see low leucine Foods in plant-based

foods but you’re not going to see this

in animal Meats things like that so it’s

the type of protein that’s important too

eggs meat fish Dairy all very very

important now another factor is stress

stress produces cortisol cortisol is

very catabolic that’s the opposite of

antibiotic so it tends to break things

down if you’re under chronic stress that

can wear your muscles down Big Time

primarily it starts out in the thigh

muscle the quadricep and then it goes

after the glutamus Maximus and it can

convert some of that that protein into

sugar which then is converted to fat

around your midsection okay

so that’s just another factor to be

aware of another factor is the

microbiome microbiome is indefinitely

involved in helping you make amino acids

and other factors in helping you make

protein in general and so if someone had

a lot of antibiotics many times they

start having all sorts of problems with

their muscles building muscles and

maintaining uh muscles so consuming more

Probiotic foods like fermented foods

like sauerkraut things like that that

are very very good now the other thing

that I I’ve run into with people is that

they just don’t have enough stomach acid

to break down the protein to then turn

into muscle so they never have this uh

fully broke down protein product into

the amino acids so hydrochloric acid is

very very important especially as we age

the stomach acid goes down so you need

to start to support that so you get the

full breakdown of amino acids so butane

hydrochloride is a really good thing to

start taking with your meals to enhance

the amino acids into the muscle

how do you know if you have a problem or

deficiency of hydrochloric acid well one

way is indigestion or acid reflux or

gerd if you have that you should watch

the link down below now also enzymes

enzymes mainly from the pancreas and

even from the small intestine can be a

factor if you don’t have enough enzymes

you’re not going to be able to break

down certain foods that then can turn

into these pure amino acids so a couple

things with the pancreas you could have

a like bile sludge that can build up

that can create pancreatitis

so that’s the problem with the bile and

the way that you probably have that is

you get a lot of bloating or you have

referred pain to your left or right

shoulder

I put a link down below if you have that

or you have some type of malabsorption

in your small intestine or your large

intestine where there’s inflammation or

past gut problems that have been really

hindering your ability to absorb protein

in which case you might need to take an

amino acid supplement and then the other

factor I want to bring up is when you

eat protein right you have to realize

that the ideal protein for your body to

absorb

um would be in its natural form with fat

versus lean protein okay the leaner a

protein is the harder it is to digest

and the more problems it can create

there’s some interesting data on that in

relationship to people eating just you

know very very lean protein and no fat

and what that does to your bodies

there’s a there’s a lot of problems with

that so I recommend always consume the

fat that normally comes with that

protein if possible or if you’re eating

chicken have the skin on it or fish try

to have the skin on it that’s much

better and this also includes like so

many people are doing this refined

protein by having protein powders all

the time I mean a little bit of that is

okay but if you’re just relying

exclusively on protein powders it’s not

the ideal scene to build healthy muscles

especially since they put all this

maltodection and this corn syrup in

there and all sorts of crap but in this

video I just wanted to go beyond the SE

dietary protein and give you some other

factors especially if you’re trying to

build muscle or prevent the loss of

muscle as you age now since I brought up

growth hormone it’s a really important

topic and if you haven’t seen my video

on growth hormone you should probably

check that out I put it up right here