How to increase testosterone & decrease “negative” hormones:
Intermittent Fasting Increases Growth Hormone – SCAM!
Or watch how to build bigger muscle faster than you’d believe:
👉 👉 https://www.youtube.com/watch?v=X6ZSOu2CinM&list=PLkoAH5env5qVHZp3C8T1BQNuSrfnBZGzA&index=3
💪 The Right Way to Build Muscle While Intermittent Fasting – by Dr Sam Robbins
I know intermittent fasting is a hot topic right now. But, it’s nothing new. As I’ve stated in previous videos, I did various forms of fasting and keto diets in the early 1990’s – over 25 years ago.
Since then, I’ve consulted hundreds of people about intermittent fasting – best ways to lose fat, how to utilize fasting for better health and longevity, for improving brain health, reducing pain and of course, one of my favorite topics – building more muscle.
What separates my knowledge from others is a combination of both clinical and more importantly, empirical evidence about what really works.
You see, I’ve seen hundreds of blood tests over the years. I’ve seen hormonal changes during and before fasting, short term and more importantly, long-term results.
None of this was based on “bro-science”. None of this was based on what I “THINK” is happening. Or what some other so-called “social-media expert” said. Additionally, none of it based on small groups of clinical studies on rats or even humans.
Thus, REAL world studies, backed by real science based on LONG-TERM results.
This included men and women, young and old… athletes and regular, sedentary people.
I can honestly tell you that not many people have such an eclectic base of evidence spanning over two decades.
You see, any diet or program or even drug will produce short-term results. That’s easy.
Forget about fasting for 18 or more hours. That’s too long to go without eating, without amino acids and protein. Most people will lose muscle and strength over time. I’ve seen it over and over again. It never fails.
Remember, you can store carbs and fats, but you can’t store protein. It needs to be replenished throughout the day if your goal is to gain muscle.
Insulin sensitivity is improved over time with long-term fasting, which is great. But stress hormones such as cortisol go up and testosterone comes down, as does thyroid levels.
These are NEGATIVE hormonal changes.
This is bad.
This is the OPPOSITE of what you want.
So, I suggest my clients doing 12 hours of intermittent fasting. That gives you a solid 12 hours to get in about 4-5 good meals. Remember, to gain muscle you need to increase calories, while having optimal hormone levels.
It’s not good to cram a ton of calories down your throat, with 1-2 big meals. For us regular, genetic people – it just doesn’t work.
Or, you can just do a one day 24-hour fast, once a week. Then eat like you normally do the rest of the week. This goal is for utilizing the health benefits that come with fasting, especially for people who don’t want to do daily intermittent fasting.
How To Workout When Intermittent Fasting
So now comes the workout. In an ideal world, you break your fast and you’d get 2 or 3 solid meals in to feed your body and muscles, then lift weights and then get in 2-3 more solid meals.
Thus, NEVER workout on an empty stomach.
Your performance will be worse.
This means less pump, less blood, less stamina, less strength, less drive and so on and so forth.
Plus, your body will more easily burn amino acids and muscle tissue, when working out in a fasted state.
The most important meals are before, during and post workouts. Those would be your higher carb meals.
The rest of the day and meals, you can go lower carbs – especially if you want to burn fat to prevent fat gain.
IF you’re going to workout early in the day, your first meal should consist of some carbs to feed the glycogen stores so you have a good, strong workout.
If you’re going to workout later in the day, then your first meal can just be protein and fat. You’ll continue to be in a more fat-burning, lipolysis state by omitting carbs and keeping insulin levels lower.
Again, it all depends on when you’re going to go to the gym. Again, most important meals to include healthy carbs is before, during and after your workout.
One other thing – it’s best to eat during the day and work with the natural circadian rhythm. Thus, your 12 hours of eating would be from 7 am to 7 pm and the next 12 hours would be your fast.
Thank you for watching. Please feel free to comment, like or share with your friends.
Subscribe to Dr.Sam Robbins’s official Youtube channel
Like us on Facebook