The MOST Important Factors in Building Muscle–Beyond Dietary Protein
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.
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!
You’re still eating too many calories or not working out hard enough
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.
last time i used whey protein i gained 20 pounds, half muscle half fat, i suspect the brand i used had other additives
Workout harder lol look at your TDEE aka find your daily calories and minus 500 or add 500 depending on of you want add weight or cut….simple
Thanks for so much information, without all of the time wasting fluff that other channels add just to make a 10 minute video. 👍 🎥
Very informative, very useful and easy to understand.All my family focus on your video .Thank you so much Doctor Eric Berg ❤🙏👍
Just after watching this video, my biceps increased two inches.
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.
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
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!!🐱👍🏿
@JCbecause a lot of people don’t know it’s there, don’t know to click on the title bar
@JC it’s a summary as prepared by Dr. Berg or his staff, then. For those unaware of looking into the show notes, the copy and paste inclusion in the. Moments section appears to have been helpful, based on the response of other commentators. Are you OK?
@Patricia Carlyle Well a lot of people are not very smart then.
@JC
Can I point out that Dr. Berg ❤️’s the Cat’s comments all of the time. That means he condones it.
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.
Same here ❤.
Same here also . 2 great channels.
You do know neither are medical doctors?
Thank you Dr Berg you’re the best! You’ve changed my life!
My pleasure! Glad to help!
And you certainly changed his life from being an unknown osteopath to being a multi millionaire YouTube star. Well done !
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.
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.
Hey Doc, your advice for taking omega 3 to balance omega 6 was spot on, unbelievable.
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.
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.
That’s great – keep up the good work!
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!
It is impossible to lose 45lbs of fat in 2 weeks. You need a calorie deficit of 3,500 calories per lb of fat. So you’d need to lose 157,000 calories in total. That’s a daily calorie deficit of 11,000 calories which is absurd. If your scales are working you’ve lost massive amounts of something else, probably fluids. Very disappointing that Dr Berg liked your completely irresponsible comment. I’m frankly astonished.
@JC 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 !!!
@Onye Kachi Stop spreading misinformation. Even an olympic athlete in training couldn’t achieve a 11,000 calorie deficit, not even near. And they wouldn’t want to because they would lose muscle mass.- which is sadly what this person has rally lost – fluids and essential muscle.
It’s thermally impossible. Fat is stored energy that has to be released through the liver which can only release so much. And this is from a morbidly obese person who was still eating every day.
Let’s think about it. Let’s say he has an incredible metabolism (unlikely if he’s morbidly obese) of burning 3,000 calories a day at rest. Let’s say his meal is tiny, 500 calories. He loses 2,500 cal a day net. Now he needs to lose another 8,500 every single day and not burn up muscle mass. How could he do that? What exercise could you do to burn 8,500 calories in a day? If he ran a marathon it it wouldn’t even get half way there. And even if he ran three marathons, his liver couldn’t release that amount of fat into his blood stream to fuel the exercise. These dynamic systems are limited.
So in conclusion, fat which is just stored energy, cannot be reduced at a rate of 3lb a day, because you couldn’t achieve an 11,000 calorie deficit and even if you could – running 3 marathons a day – your liver couldn’t release that amount of stored fat. I know people love to believe happy nonsense, but physics are hard rules nobody can beat. Unless you believe in miracles.
@Onye Kachi You accept presumably that there are limits to the amount of fat someone could lose in one 24 hour period? You presumably understand this process involves the liver and release of stored fat and conversion as glucose? And you accept I hope that the liver can only release a certain amount per hour? If you do accept all these simple undeniable facts, you’d see that even if he at nothing, zero calories, it is thermally (fat is stored energy which is actually measured as heat) impossible for a human being to create a state of being where 11,000 calories of fat are being converted from fat stores to glucose. No liver, human or metabolism could achieve such a feat.
One thing my brothers and I always discuss is my ability to increase muscle mass despite eating fairly little food. I’ve been gym-training for a little over a decade. In my latest run, I gained between 10-20lbs of lean muscle mass. My bench press – for example – went from 90lbs to 200lbs. We couldn’t figure out how I was steadily gaining weight, despite eating very little. I was only having breakfast which consisted of something like oatmeal or cereal, 1 meal of protein and carbs, and one small protein snack like 2 eggs. Does anyone know what the reasoning is behind this?
My workout routine would consist of 20-40 minutes resistance training, and a 10-15 minute walk.
Our forefathers did a lot of heavy work, but not like spending 2 or 3 hours in the gym. What’s the pupose?
Genetics and that’s it. most people eating like this wouldn’t gain anything that’s just plain old genetics
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
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.
This Dr.Berg guy, how does he ALWAYS know what I need. Thank you so much ❤🙂
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!
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!