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Summary of Transcript:
The video discusses the misconception that simply increasing protein intake will lead to muscle growth, and how amino acids are just as necessary. The recommended amount of protein is 0.8 grams per kilogram of lean body weight, but there are other factors that influence the production of muscle protein besides protein consumption. Excessive protein can lead to insulin resistance, hindering the ability to absorb amino acids. Exercise, growth hormone, testosterone, zinc, leucine, stress, and the microbiome all also play a role in muscle growth. The type of protein matters, and plant-based proteins may be lower in certain amino acids like leucine. The video advises against snacking frequently on protein and suggests intermittent fasting and low-carb diets to promote growth hormone. Chronic stress can lead to muscle breakdown, and antibiotics can affect the microbiome’s ability to aid in protein synthesis.
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Summary of Description:
The video discusses the importance of amino acids, rather than just protein, in building muscle. It also provides tips for building muscle or preventing muscle loss, such as consuming quality protein, getting enough sleep, and avoiding refined carbs and sugar. The video also explains various factors that influence the production of muscle protein, including insulin resistance, growth hormone, testosterone, stress, the microbiome, low stomach acid, low enzymes in the pancreas or small intestine, and lean protein, and provides recommendations on how to address them. The video is presented by Dr. Eric Berg, a chiropractor who specializes in healthy ketosis and intermittent fasting.
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Protein and Muscle Building
When it comes to building muscle, consuming protein is often thought to be the most critical factor. However, this is a myth that requires a deeper understanding of the body’s physiology. Muscle is made of protein, but simply eating more protein does not guarantee muscle building.
The amount of protein, or more specifically, the amount of amino acids one consumes, is the fundamental factor for muscle growth. A healthy adult typically requires 0.8 grams of protein per kilogram of lean body mass per day. It is essential to consume quality protein from animal sources, such as meat, fish, eggs, and dairy, to ensure sufficient amino acid intake. Relying on plant sources or protein powders may affect nutrient absorption, resulting in amino acid deficiency.
Factors That Influence Muscle Building
1. Insulin Resistance
Insulin resistance hinders muscle protein production. For this reason, following a low-carb diet, such as Healthy Keto®, and practicing intermittent fasting may help improve insulin resistance.
2. Growth Hormone
Intense exercise, plenty of sleep, and intermittent fasting can increase growth hormone levels. Growth hormones stimulate muscle growth, reduce fat, and improve overall health.
3. Testosterone
Testosterone is essential for muscle building. Foods rich in zinc, such as red meat, shellfish, and seafood, coupled with limiting refined carbs and sugar, can help increase testosterone levels. Lowering stress and limiting alcohol intake can also have a significant impact.
4. Stress
Chronic stress affects muscle protein production. Therefore, finding ways to manage stress, such as mindfulness meditation and deep breathing, can improve muscle growth.
5. The Microbiome
The human microbiome plays a crucial role in maintaining overall health. Consuming probiotic foods can help create a healthy microbiome environment that can facilitate muscle growth.
6. Low Stomach Acid
Low stomach acid affects protein digestion and absorption. Betaine hydrochloride helps regulate stomach acid levels, leading to improved protein digestion and absorption.
7. Low Enzymes in the Pancreas or Small Intestine
Enzymes in the pancreas and small intestine aid protein digestion. Consuming enzyme-rich foods and taking amino acid supplements may help improve protein absorption.
8. Lean Protein
Fattier protein sources can improve muscle growth as they provide essential fatty acids that help optimize muscle protein synthesis.
Conclusion
Dr. Eric Berg, a specialized chiropractor who provides health education through social media, emphasizes the importance of understanding the science behind muscle building. Consuming adequate quality protein coupled with other factors, such as managing stress, limiting carb and sugar intake, and getting plenty of sleep, can help improve muscle growth.
This article provides an overview of the essential elements of muscle building and outlines practical tips for improving muscle growth. However, it is essential to seek medical advice before making any dietary or lifestyle changes to ensure they are suitable for one’s health.
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Source Description
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 57, 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.
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