The MOST Important Factors in Building Muscle-Beyond Dietary Protein

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Whether you want to learn how to prevent muscle loss or how to build muscle-this video is for you.
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0:00 Introduction: Does protein build muscle?
0:45 How much protein do you need?
2:13 Tips to build muscle or prevent muscle loss
11:19 Learn more about growth hormone!
Let’s talk about protein. We often think that increasing protein helps build muscle because muscle is made of protein.
But this doesn’t always work. Some people that eat more protein may even suffer from amino acid deficiency.
You need sufficient amounts of protein to build muscle, but, more importantly, you need sufficient amino acids.
The general thought is that you need .8 grams of protein per kilogram of lean body mass-not overall weight. This might look like around 50 grams of protein per day.
A moderate amount of protein would be between 1.2 and 1.7 grams per kilogram of lean body mass. High protein would be about 2 grams per kilogram of lean body mass.
It’s essential to focus on consuming quality protein from eggs, meat, fish, and dairy. It’s not ideal to rely on getting your protein from plant sources or protein powder to build healthy muscles.
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
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. 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, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg 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.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps you better understand protein and how to build muscle. I’ll see you in the next video.

[@Drberg]

Sign up for a 7-Day Free Trial of Dr. Berg's Healthy Keto & Intermittent Fasting Membership here: drbrg.co/member

[@MrTraveller.]

Thank you for this information ℹ️ doctor

[@justenjack]

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.

[@GymGarageMan]

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!!!

[@charliehaven8517]

Just checked your channel garageman BRUTAL keep it up grandpa 🔥

[@Laffy1345]

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

[@francisproulx6420]

💥💥🔥🎉

[@Lee-bx5vc]

Congratulations

[@t.g.5797]

Good for u!

[@amirmirza811]

Just after watching this video, my biceps increased two inches.

[@sel600]

Should make a video about dicks

[@rks2481]

Wow😂 that's inflammation

[@YugrajSingh-sf3rt]

​@@rks2481 😂😂😂

[@jaybee1597]

I better watch it again! 🤓

[@lots3799]

Steroids💉🤦‍♂️

[@JennWatson]

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! ❤

[@Trollollolollol]

Walking is not exercising and I highly doubt your legs look muscular from it, muscle hypertrophy comes from resistance training

[@JennWatson]

@@Trollollolollol your screen name tells me everything I walk with ankle weights uphill as fast as I can.

[@archygrey9093]

Apparently keeping muscle in old age isn't too hard, but gaining it back after losing it is

[@jonniestevenslok]

@@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

[@MassGainingGuy]

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!

[@joeydonnini1816]

That's awesome! I'm 56 and and love lifting weights, stupid question: what's the best way to measure your T levels?

[@MassGainingGuy]

@@joeydonnini1816 You have to get a blood test to measure your testosterone levels.

[@joeydonnini1816]

@@MassGainingGuy Thanks!

[@MassGainingGuy]

@@joeydonnini1816 No such thing as a stupid question. Wishing you much success in your fitness journey.

[@ivanr4300]

Are you on TRT?

[@johnsmith-ek8br]

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.

[@japanluv]

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?

[@eivindgjengstjohansen9625]

​@@japanluv you should eat brown rice, break beans and chicken breast then later eat scrambled eggs and bacon two large meals

[@johnsmith-ek8br]

2pm and 6pm but each individual responds differently so just experiment a little

[@AI67890_]

@@eivindgjengstjohansen9625 do not do this. Brown rice is so bad for you

[@eivindgjengstjohansen9625]

@@AI67890_ carbs are bad thats why i love keto

[@bluhue123]

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.

[@ketotrucker6262]

Same here ❤.

[@lindapietrasz8070]

​@@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.

[@bluhue123]

@@jcrosby4804 FYI, Dr. Fung is an MD

[@-.Steven]

@@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.

[@BegodeEx30]

​@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.

[@matthewgraham2546]

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.

[@cowayofficial]

gainer contain maltodextrin..its not good for you sir :(

[@M4PAT]

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

[@amardeeplimbu6938]

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.

[@M4PAT]

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

[@YoutubeBlocksMyComments]

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.

[@thalmoragent9344]

​@jamesa8496 Skinny fat is the worse 😅 I'm young and improving, but MAN it's rough

[@felledone]

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.

[@Drberg]

That's great - keep up the good work!

[@alycep.5886]

Love when the belly goes! Congrats.

[@USA2Brazil]

Wrong you should have focused on muscle retention from the start. Now you'll have skinny fat like your typical millennial soy boy.

[@franklinkeeley2327]

​@@Drberg hey doc, please remind me of how much protein is in a whole egg. Thanks

[@franklinkeeley2327]

@@m.b.593 thank you

[@xCharLiiie]

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!

[@Drberg]

You're welcome. Thanks for watching the video!

[@adbolj6315]

The same applies to calories?

[@petrkutacek9401]

Amazing dr. Berg. Thanks 🇨🇿

[@fidelcatsro6948]

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!!🐱👍🏿

[@melisagenell6944]

Thank you

[@whoknows8223]

Thanks for your time and effort

[@L0VEO]

I owe you a big thank!:)

[@lindapietrasz8070]

The cat 🐈 is on the J-O-B

[@lukasjanosik2808]

U're GOD💯

[@supagreatman2826]

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!

[@masonmurphy4978]

YES!

[@sandrasatterfield4432]

Thanks! I needed that 😊

[@atifalishaikh7474]

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?

[@joeshmoe9978]

Thanks for so much information, without all of the time wasting fluff that other channels add just to make a 10 minute video. 👍 🎥

[@truepatriots3860]

Good morning everyone have a Blessed Day .

[@chukkygopal7378]

Nandri.. May we all have a blessed day

[@mizp1111]

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.

[@yankeerose9011]

Keto, fasting, exercise, sleep, less stress, vitamins and Dr. Berg videos. Blessings to all ❤✝️

[@bloodeagle2945]

Don't forget 1 liter of coke per day

[@yankeerose9011]

​@@bloodeagle2945 or beer 🍻❤🥰

[@jesuschristislord7754]

Ok, Yankee.

[@godnyx117]

YOU SLEEP???? Damn girl!!! I have heard a lot about sleeping! What's your experience? I'm thinking of trying it!

[@yankeerose9011]

​@@godnyx117 8-10 hours a night 😴🌌

[@WarriorsPhoto]

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. 🎉😊

[@mikelarry2602]

Muscle helps with mobility.

[@Omars17]

​@@mikelarry2602 mobility specific training

[@TheoOJamaloO1]

​@@mikelarry2602too much muscle won't

[@balla2828]

Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???

[@AdamScottfit]

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.

[@top6ear]

Hey Doc, your advice for taking omega 3 to balance omega 6 was spot on, unbelievable.

[@manzoor2378]

What your benefits?

[@balla2828]

Could you explain why omega 3a were good and are good? What dis they do for you?

[@KungFuChess]

Going heavier on the carbs I found really helps if youre strength training.

[@smm7540]

I hate carbs

[@ClayTallStories]

Me to

[@balla2828]

Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???

[@nostalgia9800]

Good morning Dr. Berg! Have a wonderful day. May God bless you.

[@yankeerose9011]

​@@anttikarhu22 God is the maker of Heaven and earth, everything seen and unseen. Believe and have everlasting life, Amen. ✝️❤

[@booswalia]

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.

[@censorshipBS]

Eat more food Your body type is the easiest to cure you just need to eat more and more often

[@monokumannius4522]

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

[@gskyle4822]

Dr Berg himself is very thin. I don't think he has a fast metabolism though.

[@censorshipBS]

@Helene Vion i was taking it for granted he was already doing that. My mistake, i usually comment on bodybuilding podcasts 🙂

[@daleval2182]

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

[@adilduredoran2477]

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

[@floridaoutdooradventures8981]

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.

[@rangerwhite5165]

I'd also add, little or zero alcohol. It makes a massive difference to your protein synthesis, mood and hydration in the gym.

[@dennisgartner6592]

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.

[@hicoteo]

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.

[@mannyblackstar]

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

[@thixuanlevu9694]

Very informative, very useful and easy to understand.All my family focus on your video .Thank you so much Doctor Eric Berg ❤🙏👍

[@MrMikeyj2004]

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. 👍🏻

[@whiteknucklestormchasing]

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.

[@howiewill]

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!

[@bloodeagle2945]

Do you include peanut butter/nuts?

[@brucejensen3081]

Whey protein is the preferred protein for your gut bacteria. Some is good

[@SupermanOG]

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.

[@VelixEdits]

You're still eating too many calories or not working out hard enough

[@engineeredtruths8935]

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.

[@LoopiOG]

Thank you Dr Berg you’re the best! You’ve changed my life!

[@Drberg]

My pleasure! Glad to help!

[@Gr8Passion4Music]

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.

[@ketotrucker6262]

This Dr.Berg guy, how does he ALWAYS know what I need. Thank you so much ❤🙂

[@Mavrik-60]

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

[@scottmackey4182]

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!

[@ivanr4300]

Are you on TRT?

[@defaultworkouts]

why dont you make videos then? show your body for proof. I am at 11% body fat at age 47.

[@balla2828]

Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???

[@GioDraft]

Thankful for the great information, please keep doing this 👏

[@jasonohara8240]

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!

[@micwell2247]

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.

[@micwell2247]

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

[@justarandommusicchannel1394]

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😁

[@SpamMouse]

Indeed, wish he would post more often. 👍

[@paramasr2591]

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

[@jayallum2423]

I lift heavy, and have built muscle without a single carbohydrate, they are not needed.

[@DR650-x2j]

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

[@adampilot8275]

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.

[@Longtack55]

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.

[@juliorico9797]

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

[@helios4425]

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.

[@raulsbackyard1392]

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!

[@onyekachi9662]

@@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 !!!

[@onyekachi9662]

@@jcrosby4804 Check for Alan Dill. He lost 56kg in 4months!

[@magnumatt34]

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

[@magnumatt34]

@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

[@balla2828]

Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???

[@universemultiverse3699]

Thank you Dr. Berg for using grams and kilograms instead of ounces, pounds, elephants and other units used in US.

[@kudosjeg]

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

[@michellemanagbanag5762]

Wow,😊 good to hear that. I am looking forward for myself too. Toning my muscle is my only dream as of the moment.

[@ajcpLive]

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!

[@IrishNomad]

Why not start exercising now? It will speed up weight loss and you get started on gaining muscle mass.

[@rickylozada7994]

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.

[@yak-machining]

You talk like as if you were 50 years old, chill dude 32 isn't that old

[@T-H-E-WORLD]

Bro 32 isn’t old at all… 😂😂😂

[@balla2828]

Can someone please tell me how exactly insulin is anabolic? What does it do for protein in relation to the muscles???

[@Trollollolollol]

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

[@AhilMohan]

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

[@jonsmith9728]

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)

[@jna9888]

Informative as always, and presented in Dr Berg's usual calm, professional manner. Thank you, Dr Berg!

[@Zenfix1]

Raise your hand if you've been watching this awesome forum for a while 🤚

[@sabrinaandhusband7791]

We all owe Dr Berg a big thank you for these daily videos ❤

[@willj8814]

Did you post this for likes?!?! You clearly know they have!!!!! Smh

[@emmanuelatluri6516]

✋✋

[@CousinEddy1969]

🖐️

[@hayzi9630]

✋

[@SinisterSkip]

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!

[@federicoaraujo2306]

Dr. Berg my bodybuilding training has changed for beyond the greater good since I follow your advice! Specially the potassium magnesium sodium/ fasting advice, please please develop an actual protein powder that's not is the commercial stuff around what about a whey/whole egg well balanced whit nutrients . Thank you for change my life

[@nahuelgonzalez6537]

my fav youtuber worldwide! always following your videos and improving my health thanks to Eric!

[@CaptainT1989]

What about dried fruit? The sugar content is alot but it's fruit. What do you think Dr. Berg?

[@alycep.5886]

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!

[@jesusalbert8225]

Good morning

[@SpaceCadet45s]

Good morning

[@helenevion5948]

Goooood mooorning!!

[@Shelly_Renee825]

🎉good morning 😃

[@akg1301]

Good afternoon

[@spacejamgaming]

Goood Night 🌃

[@elevatorman5468]

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.

[@defaultworkouts]

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!!

[@MartyFRsfNE]

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.

[@brucejensen3081]

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

[@jacobzangel3395]

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.

[@chironow3446]

As a DC myself I appreciate Dr Berg’s content. Up to date and informative.

[@freeweezybitches]

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?

[@eivindgjengstjohansen9625]

Make him try keto

[@cenauge]

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?

[@MarkNOTW]

That’s a good question, and from my understanding outside sources of fat are sufficient.

[@lporter8240]

Good question. I just asked exactly the same thing, then scrolled down and saw yours.

[@jonnysaccount1149]

I'm also curious. For example, I eat oatmeal with protein powder and peanut butter as my source of fat. Would that be sufficient?

[@commandpro4492]

@DrEricBergC I have a question- A lot of the time in your videos I see how you say intermittent fasting and keto would be suitable for decreasing insulin resistance and activating your hGHs. I am a teen and have also noticed that carbs may be better for younger and teen-aged people. What would you suggest to younger people below 18 for muscle growth (to a certain extent obviously) in dietary options?

[@Alejandropp9]

appreciate this approach which is more focus towards bodybuilding enthusiast.

[@shoaib7874]

Perfect timing, I was going to look for similar video.

[@eflint1]

I am 57 and still building muscle.

[@juscars6337]

i'm fasting but when i eat and after some time I get a burp fee;ing but it doesn't come out of my mouth just come close enough and then I feel heavy on stomach and lil but very slight burning sometimes

[@ManuelHernandez-zq5em]

Question: Should I consume protein withing 30 minutes after I am done lifting weights? And, If already had my two meals before working out, should I still have my protein as dinner?

[@ButBigger42]

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.

[@madhusudan]

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.

[@FATIMA-by1hb]

Thank you our God send Doctor 🙏

[@kyoung2918]

How do we know what our lean body mass is? Is that something like what we should weigh based on height etc?

[@XmXm999]

Thank you for spreading knowledge. Many people suffer from knowledge deficit. When i visited my parents, i found out family suffered mostly from cardiovascular 🫀 things. I then wrote on the paper stuff they need to eat; like arugula, sauerkraut, garlic; and stamped it on their fridge :-)

[@eviltwinnancy4561]

Wonderful. Now can you do a video on whether or not it's true that digestive enzymes can increase your blood sugar?

[@damariszuckschwert9489]

Thank you Doc...touching every place I need to hear.

[@nabeeltharani2950]

Hello Dr Berg. Thanks for your video. My query is if you are skinny and trying to pack on muscle mass, does the above really work? For example going low carbs and low calories wouldn’t really help an ectomorph to pack on mass without being in a caloric surplus and ingesting more carbs. Similar to fasting - wouldn’t that be counterproductive where muscle catabolism would take place rather than eating more food to gain mass/weight. Kindly advise. Thank you.

[@barrywilliams4866]

To build muscle you have to be in a calorie surplus, the truth is if you're an active guy burning a lot of calories then any fasting isn't for you, calories in v calories out...how many calories do you need? take your weight in pounds x15 and that with give you a good idea of what you should be consuming....if you're less active then x14...adjust from there..

[@debraj.xyz_7994]

My amazing teacher suggested this channel in class... I'm glad I've been watching your videos. Simplified knowledge at best.

[@Drberg]

Thanks. Hope you are learning a lot here.

[@user-nn7jz7xg7q]

Please, Dr. Berg, I weigh 51 and I am 40, but unfortunately I am very lazy in sports. My question to you is what type of exercise to increase muscle mass, how many reps, how many groups, how many days per week to adjust the body, and the question is, is it possible to maintain facial fat without fillers

[@SpamMouse]

Accept your nature face shape when lean and fit, it is how god wants you to look. Sports: find something that allows you to not be bored doing it, rowing machine in front of a TV set or a computer playing Dr Berg videos.

[@Bunny11344]

Weight lifting is fun tho. 3x a week 3-4 sets 12-8 reps.

[@Gorman-84]

Is lean body mass = muscle + bone OR just muscle. Not much difference I realize. Thanks for pointing out this distinction as I had always used my total weight. Love all your stuff. Thanks.

[@R.R.Brahma]

Lean mass= total body weight - body fat.

[@warriorgospel8168]

If I'm a lean 220 and want to eat 2 meals a day, what should do? 110g of protein a meal?

[@ClayTallStories]

Dr Joel Fuhrman would totally disagree with this.

[@SpamMouse]

There are many ways to skin a cat.

[@alialhamedy8125]

Dr. Berg, I have a condition where if my body temperature gets slightly higher due to either an outer temperature or body movement resulting in so, I start itching and get a sudden rash of itchiness. Could you highlight the factors behind that issue?

[@mirowestmaas4566]

You have what we call internal heat in Chinese medicine. Heat is trying to escape though the skin hence the itchiness. See a good Chinese doctor. Eat lots of cooling foods.

[@mirowestmaas4566]

Probably liver is a bit messed up ie toxicity

[@Ben-ph5pr]

Good morning Dr. Love you Ben💘💐🙋🏜💥💥💥✌🕊🕊🕊🙏

[@jayjohnx]

Sir what are the problems that arise, by taking protein powder regularly for long term, and consistently depending on it as your main source of protein for building muscle ? can you make a video on this

[@JBreakstuff]

Thank you again. This video allowed me to set a blueprint for my diet.

[@Drberg]

It was nothing at all.

[@43bmn]

As usual, great video Dr Berg...

[@omereokai3390]

Thank you so much for this video! because I need like this Videos 😅😊🎉, iam Training every day Dr. Berg but I find the training every day is hard because my Muscles are tired 😮, I saw a lot of your videos about Muscles and really nice videos and interesting 💪😉, the quation is Dr. Please How can I protect my self with my Immunesystem from all diseases even Influence? 🌱

[@ImJunCena]

Key ingrédients: sauce, consistency, a good muscle building program, good nutrition, more sauce. Dont ever expect to have an Arnold S physique without sauce.

[@manfreakcaharambe942]

i usd humalog before workouts about 3ius the size added with GH i looked huge as hell pumps were crazy too going hypo sucked though even with enough carbs

[@daves9355]

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.

[@aubreytraverse.]

Thanks doc 💪🏾

[@onlyinmanchester3309]

Carb cycling works well for plateu low Carb high Carb days

[@vanhooser1210]

With low HCL would you recommend Betaine HCL or ACV?