How to Get More Protein While Using Intermittent Fasting to Lose Weight

This episode is going to teach you how much protein you actually need to lose weight, and how to eat more protein when using intermittent fasting.
You may have heard that intermittent fasting is one of the best ways to lose weight...and for many, it is! It can be the needle mover in a plateau. Plus it’s easy, convenient, free and saves you time on meal prep and dishes.
But a common pitfall people who are trying to lose weight can fall into, is using intermittent fasting as a means of restrictions - falling back into the old diet mentality. Then, when they do eat, they’re under-fueling and putting their body in a state of starvation.
When done right, intermittent fasting boosts your metabolism.
When done wrong, it’s no better than a regular chronic calorie restricted diet that’s been shown to crash your metabolism for 6 months to 4 years, leading to weight regain.
*Don’t forget to SUBSCRIBE to this channel for more health tips.*
// T I M E S T A M P S
[0:00] Overview of video + big intermittent fasting mistake.
[4:20] Benefits of a high protein diet.
[11:18] FAQ: "How much protein do I need in a day?"
[13:57] FAQ: "How much protein do I need per meal?"
[14:50] How to calculate your daily protein needs example.
[17:56] Leucine benefits and the leucine threshold explained.
[18:40] Complete protein food examples and serving sizes.
[23:50] 5 tips to get more protein while using intermittent fasting to lose weight and build muscle.
// R E S O U R C E S
🌟Insulin Resistance Diet Starter Course - Learn what to eat and why to lose weight with insulin resistance - www.zivli.com/Insulin-Resista...
Free Low Insulin Food Guide | What to Eat to Lower Insulin, Burn Fat, & Build Muscle - www.zivli.com/ultimatefoodgui...
Test Your Insulin at Home | www.zivli.com/testing?el=YT
Free Master Your Macros Training Videos - www.zivli.com/macros?el=YT
👉 Join Zivli - Personalized online course and coaching program to reverse insulin resistance, lose weight, and prevent disease. - www.zivli.com/join?el=YT
HLTH Code Meal Replacement Shakes - gethlth.com/?rfsn=5986322.ea9… Use the coupon code ZIVLI for 15% off your first order!
// V I D E O S
Protein Playlist - • Protein
Low Carb & Sugar Lifestyle Playlist - • Low Sugar and Carb Die...
Intermittent Fasting Playlist - • Intermittent Fasting t...
// F O L L O W
▸ website | www.zivli.com/
▸ email | [e-mail]
▸ apple podcasts | podcasts.apple.com/us/podcast...
▸ instagram & TikTok | @drmorgannolte
// D I S C L A I M E R
Dr. Morgan Nolte is a doctor of physical therapy and a board-certified clinical specialist in geriatric physical therapy. 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. Nolte 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. Zivli, LLC and Morgan Nolte, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.
• How to Get More Protei...
#intermittentfasting #weightloss #insulinresistance #highprotein

[@drmorgannolte]

Thanks for watching! To learn more about Zivli, our personalized online course and coaching program to reverse insulin resistance for long-term weight loss and disease prevention, go to www.zivli.com/join.

[@user-gm1gd5bs6l]

Your calmness when given this presentation is a 100

[@kindnesstoall]

Great info. Thank you for your videos. Straight to the point & clear.

[@drmorgannolte]

Glad it was helpful! Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. You might want to check on this video in relation to this topic: kzbin.info/www/bejne/bJu3pH-VpJaja80. Also, kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@suewinter3693]

THIS is a MUST WATCH AGAIN video for me; thanks for the info.

[@drmorgannolte]

Glad you enjoyed it! And thank you so much for the kind words. Help us spread the news please :) Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@kellidewitt4603]

Thank you for including plant based protein sources! I have cancer in my family and need to limit my animal protein foods a lot. I try to stick with only organic, grass-fed or wild salmon. Please continue to offer more plant based options for everything!

[@drmorgannolte]

Thanks for the positive feedback, I give a bunch of plant-based protein sources in this Instagram post you may find helpful: instagram.com/p/CnxXx7vvVyh/

[@xvanilladropzxful]

Awesome video.. sugar cravings are a problem for me..

[@drmorgannolte]

Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. You might want to check on this video in relation to this topic: kzbin.info/www/bejne/lX-bmKlqltucm7M . Also, kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@cherriemcburney2693]

Great info! Thank you! What if I am lactose intolerant. Is cottage cheese still good?

[@tracybowden3968]

Very helpful video!! Thanks!!

[@michelledevlin7179]

Yes, very helpful, I’ll be joining in the next day or two. My first question is how do you do high intense workouts while fasting without noticing you’re down to your last glucose molecule. I did this a couple of years ago as I love IF but getting to the end of a workout could be grueling.

[@drmorgannolte]

Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. You might want to check on this video in relation to this topic:kzbin.info/www/bejne/aIfRiWWOnM-ilZI . Also, kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@drmorgannolte]

Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. You might want to check on this video in relation to this topic: kzbin.info/www/bejne/bGHYdYmldrOKb7M. Also, kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@ahmedsabry3909]

Thx from Egypt

[@drmorgannolte]

Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. You might want to check on this video in relation to this topic: kzbin.info/www/bejne/bJu3pH-VpJaja80 . Also, kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@gary62or45]

Dr. Note, question, what type of collagen protein powder is good to use? I currently use Vital Proteins Collagen Peptides, and Left Coast Collagen Peptides + Bone Broth powder. After watching your video, I’m thinking I need to change up what I’m using and look for a collagen that has protein. What would you suggest. I also have started making smoothies for breakfast, and use the Bone growth powder in it. Looking at my daily diet intake on carb manager, I see that I am coming up short on my protein intake. I exercise 2 to 3 times a week, strength training, and cardio. I am 72 years of age. So, your video was very good in demonstrating how to pump up my protein intake. Thank you so much for coaching us, and I look forward to learning much more from you. Happy day

[@drmorgannolte]

Thanks for the wonderful comment! I like the Vital Proteins Protein Powder. Dr. Ben Bikman has a great meal replacement shake, HLTH Code. You can use the code ZIVLI for 15% off your first order. I also have several videos on how to increase protein in your diet. Good for you for making healthy changes!

[@bonniesherwood3251]

I am eating keto now and want to do some IF to beat pre-diabetes and inflammation. I am 65, and have lost too much weight already- 5’4” and down to 111. I occasionally skip breakfast but have trouble getting enough food in.

[@drmorgannolte]

We can definitely check on your case. I offer a one-time Lifestyle Audit. This is a 60-minute Zoom call where we look at your past medical history, goals, and lifestyle to create an optimized plan to help you reach your goals. For more info on that, you can email [e-mail]. Or you may also try my 30-minute discovery call to explore more. calendly.com/drmorgannolte/discoverycall. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@peggyharter2048]

Yes, all

[@drmorgannolte]

Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. You might want to check on this video in relation to this topic: kzbin.info/www/bejne/bJu3pH-VpJaja80 . Also, kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@nanapoku5259]

Thank you for the tips on the increase of protein intake. I'm pretty sure I'm not taking enough protein, hence comments from friends about having lost muscles compared to previous years. Now, if my current weight is 173 and aiming for at least a 180 weight goal, what will be the ideal protein intake for the day, and how do I spread them in a 2 or 3 meals a day plan? Also, what's your take on whole milk full fat greek yogurt VS low fat plain greek yoghurt as a source of protein? Is there any such thing whole milk full fat greek yoghurt with zero or less sugar, and there is, what kind will you recommend?

[@drmorgannolte]

Hi we can definitely talk about your case. I offer a one-time Lifestyle Audit. This is a 60-minute Zoom call where we look at your past medical history, goals, and lifestyle to create an optimized plan to help you reach your goals. For more info on that, you can email [e-mail]. Or you may also try my 30-minute discovery call to explore more. calendly.com/drmorgannolte/discoverycall. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@muriellecurcio1494]

Yes there is full fat plain Greek yogurt. It’s delicious. I make homemade yogurt using half & half and ferment for 36 hours, but you can buy Fage or Chobani brand.

[@nanapoku5259]

@@muriellecurcio1494 Thank you so much for the response! I wish you can share the recipe or a link to your home made greek yoghurt.

[@j.pearce3981]

does the trig/HDL ratio still hold up if your HDL remains a bit low? I went from 250 to 134 on my trig, however my HDL went from 40 to 37. The ratio got much better however my HDL went down. Not sure how this happened due to me cleaning up my diet and building 15lbs of muscle.

[@drmorgannolte]

We can definitely check on your case. I offer a one-time Lifestyle Audit. This is a 60-minute Zoom call where we look at your past medical history, goals, and lifestyle to create an optimized plan to help you reach your goals. For more info on that, you can email [e-mail]. Or you may also try my 30-minute discovery call to explore more. calendly.com/drmorgannolte/discoverycall. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@carmenross1077]

What’s your thought about protein RDA for CKD 3 thanks

[@drmorgannolte]

People with established kidney disease are facing a different story, but likely still need the minimum amount of protein. A 2019 review reported that, “Regardless of kidney dysfunction, the epidemiological evidence supports the recommendation that protein intake should not be lower than 0.8 grams per day per kilogram (of ideal weight). Unless new research data solve the doubts about the safety of low protein diets, physicians and patients should be aware that long-term intake of protein below that threshold could imply severe unfavorable effects for health.”38 If you have preexisting conditions including kidney disease, we recommend you talk with your specialist about any specific dietary restrictions or precautions. Source: Bilancio G, Cavallo P, Ciacci C, Cirillo M. Dietary protein, kidney function and mortality: review of the evidence from epidemiological studies. Nutrients. 2019;11(1):196.

[@carmenross1077]

Thank you for your reply

[@sharglickman8214]

How to deal with just the A1C problem because I don’t need to lose weight.

[@MsTony1402]

I can’t understand why people have issues with eating enough. protein. I easily eat 4 eggs with a bit of cheese & 5 rashers of bacon for a meal. In fact I always have to ration myself with the bacon as I could easily eat double lol...

[@drmorgannolte]

Have you downloaded my Ultimate Food Guide? It explains which foods are healthy and not related to how they impact blood sugar and insulin. I think you’d find it helpful. You can download that at www.weightlossforhealth.com/ultimatefoodguide. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@just-me6023]

Can't eat eggs thus I struggle

[@sballantine8127]

Why do you recommend full-fat yogurt, milk and cottage cheese? I know you have to have some fat in dairy products in order for the calcium to be absorbed, but isn't 2% enough for those of us who need to be concerned about cholesterol and LDL levels?

[@drmorgannolte]

Watch my interview with Dr. Nadir Ali if you haven't yet to learn why cholesterol goes up on a high fat diet and when we should care. Total and LDL cholesterol levels are actually not that helpful in determining cardiovascular risk. We need to look further for a full risk profile at HDL, Triglycerides, glucose, LDL pattern (A vs B), insulin, etc.

[@harrycallahan686]

2% is poisonous! All the good fat has been removed while adding chemicals to make it taste great. Instant sugar before it hits your stomach.

[@bookzdotmedia]

MCT OIL OR MCT POWDER?

[@drmorgannolte]

I don't personally use either at this point so do not have a strong recommendaiton for this. I've used powder in the past in my coffee to try it and didn't like how it mixed in (clumpy) so if I were to buy some I'd look for an oil.

[@debiwillis9045]

Why does everyone else say excess protein will store as glucose?

[@drmorgannolte]

It will if it's not needed. I recommend aiming high as so many people are significantly low and it has great benefits for bone, muscle, skin, hair, nails, satiety, etc. But yes I've heard 100 grams of protein can convert into up to 60 grams of glucose. So if ketosis is a goal, esp deep ketosis, then a fairly high protein diet could impede with that.

[@Rebecca-je6qf]

I can get 20 gm protein in 1 cup of chicken bone broth, 1 tsp better than bouillon, 1 T gelatin, a dash of chicken seasoning. Yum

[@motibai7684]

People with one kidney, is it safe on high protein.

[@drmorgannolte]

Hi we can definitely check on your case. I offer a one-time Lifestyle Audit. This is a 60-minute Zoom call where we look at your past medical history, goals, and lifestyle to create an optimized plan to help you reach your goals. For more info on that, you can email [e-mail]. Or you may also try my 30-minute discovery call to explore more. calendly.com/drmorgannolte/discoverycall. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@scottharwood2680]

I must be getting too much protein...I eat about a 1lb ribeye almost everyday...I'm 62 and have never felt better on a carnivore...ish diet

[@drmorgannolte]

Have you downloaded my Ultimate Food Guide? It explains which foods are healthy and not related to how they impact blood sugar and insulin. I think you’d find it helpful. You can download that at www.weightlossforhealth.com/ultimatefoodguide. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@AllyLovesArt-81]

Hi ~ Thanks for all you do...please consider a microphone, it's very difficult to hear you. My speakers are turned up 100% and you sound like you're in a dungeon.

[@drmorgannolte]

Thank you for your suggestion! Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. You might want to check on this video in relation to this topic: kzbin.info/www/bejne/bJu3pH-VpJaja80 . Also, kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@harrycallahan686]

So she's 85% Carnivore with additives & weight training?

[@michaeljones3563]

Muscle

[@drmorgannolte]

Thanks so much for watching and leaving a positive comment, I hope you found this video valuable. You might want to check on this video in relation to this topic: kzbin.info/www/bejne/bJu3pH-VpJaja80. Also, kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@barbarakoch5282]

I measure in ounces. 50 grades of protein is not that much.

[@drmorgannolte]

Have you downloaded my Ultimate Food Guide? It explains which foods are healthy and not related to how they impact blood sugar and insulin. I think you’d find it helpful. You can download that at www.weightlossforhealth.com/ultimatefoodguide. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@kindnesstoall]

I'm sure I'm not getting enough protein!

[@drmorgannolte]

Have you downloaded my Ultimate Food Guide? It explains which foods are healthy and not related to how they impact blood sugar and insulin. I think you’d find it helpful. You can download that at www.weightlossforhealth.com/ultimatefoodguide. Don’t forget to SUBSCRIBE to this channel for more health tips: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@andrewclark3236]

There is 0.453592 kilograms in a lbs, There is 2.2 lbs in a kilogram.

[@drmorgannolte]

Thanks so much for watching and leaving a positive comment, I hope you found this video valuable.Kindly subscribe to my channel to guide you more on your health journey: kzbin.info/door/ByB8-b3CnXYuuWWyJ_vgzA

[@twentyfourinvest]

Protein formula still too low. Plants can't make muscle either.