💪 5 Ways To Turn Food Into Muscle & NOT Fat - by Dr Sam Robbins

Best Ingredients For Lowering Blood Sugar & Improving Insulin Sensitivity:

Or discover the only 4 ways to build muscle:

List of Fibers That BLOCK Carbs, Sugars & Fats:

Refferences:
1. Alpana, P., et al, Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels, Diabetes Care July 2015 vol. 38 no.7 e98-e99.
2. Anderson, James, et al, Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia, Am J Clin Nutr October 1999 vol. 70 no. 4 466-473.
3. Johnston, Carol S., et al, Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes Care, January 2004 vol. 27 no. 1 281-282.

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💪 5 Ways To Turn Food Into Muscle & NOT Fat
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What I’m about to share with you today pertains to men and women, young and old. It’s for anyone who want to gain and/or maintain muscle mass, and even LOSE fat at the same time.

Low Carbs Is BAD News
These days everyone is talking about going “low carbs” or “ketogenic” and “high fat” diets. Everyone seems to be afraid of carbohydrates because they think it makes them fat.

But, this isn’t correct and in the long run - you’ll dramatically slow your metabolism, kill your thyroid and get even fatter.

Insulin - Friend or Foe?

When you eat carbohydrates, your blood sugar goes up. Then your pancreas releases insulin to lower your blood sugar back down to normal ranges.

The amazing part is that insulin is one of the most “anabolic” hormones in the body. Anabolic means to “build”, while catabolic means to “breakdown”.

The thing is that insulin can be anabolic (to build) to either MUSCLE or FAT cells… Do it correctly and you’ll build muscle and lose fat. Do incorrectly and you’ll get fat and lose muscle.

And today I’m going to show you how to do it correctly - so you can build muscle and lose fat, at any age, male or female.

Insulin Sensitivity

Now, the secret to making insulin work for you to build muscle, instead of fat is improve insulin sensitivity.

Unfortunately, many factors REDUCE insulin sensitivity:
Aging
Prescription drugs and weaker liver
Higher body fat
Less muscle mass
Eating the wrong foods and not enough of the right ones
Stress (worry, lack of sleep, etc.)

So here are 5 simple things you can do, to improve insulin sensitivity and turn the food you eat into muscle and NOT fat.

Proper Macronutrient Timing
Proteins, fats and carbs are “macronutrients”. By eating them at the correct times, you can quickly increase insulin sensitivity and reduce blood sugar spikes.

EXCEPTION TO THIS RULE:
Now, there’s an exception to this rule. The ONE time you should eat carbs first is the meal right after your workout. In fact, your “post workout meal” should consist of only carbs and protein -- no fats, vegetables or fiber.

After your workout you WANT an insulin spike to quickly feed your muscles and lower “catabolic” stress hormones such as Cortisol.

The cool part is after exercise, your muscle cells are super sensitive to insulin and thus, the food will automatically go right to the muscles, instead of the fat cells.

Eat Fiber
Taking fiber supplements also helps improve insulin sensitivity. Studies have shown that taking fiber supplements such as Psyllium husk, 2-3x daily, lowers blood sugar by up to 20% and it lasts the entire day.

There are also fat and carbohydrate blocking “super fibers” such as Chitosan, Kidney Bean extract, Glucomannan and similar ingredients that also BLOCK the absorption of sugars, fats and carbs - so weight loss happens even faster.

Exercise Often

Another way to increase insulin sensitivity is to exercise often, but keep the workouts really short, 45 minutes or less.

In fact, exercising 20 minutes, 2x daily or 15 min 3x daily works even better. Every time you exercise, you improve insulin sensitivity.

Of course, most of us don’t have time to go to the gym or exercise multiple times a day or even have the desire.

However, taking a brisk walk for only 10 minutes after each meal, 3x daily is clinically proven to dramatically improve insulin sensitivity AND lower stress hormones.

Use Vinegar

Take Herbs, Vitamins & Minerals
Finally, you can take specific herbs, plant extracts, vitamins and minerals clinically proven to lower blood sugar and improve insulin sensitivity.
#muscle,#musclediet
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DrSamRobbins

[aidahimawan]

Your explanations are on point! Love this😘. Thank u Dr Sam💪👍

[krishpatel]

I unsubscribed to have the satisfaction of subscribing again. Quality content

[georgiakoko]

You put everything so to the point and no beating round the bush!!oh and no ads, Ive learnt so much from 2 of your videos, so thank you!!!

[oceanlbi]

I love how you have common sense & don’t get extreme about avoiding all carbs. You are totally right about everything you said. Thanks for being the voice of reason

[GermanBoy]

Holy shit I did so many things wrong. God bless I found you. This is the holy grail of bodybuilding nutrition!

[gabrieldecroix]

I really want to show this video to my dad because he is diabetes and he have problems with blood sugar levels and I think this video will help him a lot. Thank you doctor✌👍

[matsamas]

I have been watching your videos and following your advices and you are literally saving my life.... Can't thank you enough... Wishing you all the best!!!

[TheAlexzender]

Even listening your videos put good result on body as it lowers cortisol.

[remoraghu]

The best ever fitness info video compared to 1 Million videos I watched, learnt..To the point!!! You Nailed it!

[robs]

I've been lifting weights 5x's a week during the mid morning, typically about 40 minutes on leg days (twice a week) and almost an hour for upper body (3 times a week). I may give the one suggestion a try and split my upper body 50-minute workout into three sessions during the day (morning, afternoon and evening) to see if there are any improvements. Luckily, I'm self-employed and work from home, so I have the luxury of doing this. I know not everyone can.

[nomarvalenzuela]

Wow impressive! Clear and direct to the point explanation. Thanks Dr Sam

[fitnessfanatic]

Thanks for this video, I knew you could build muscle and lose fat at the same time. But most people think it can’t be done.

[mr.sir]

Thanks for keeping it real on this channel

[shimoncohen]

This channel is a joy .. thank you Dr Sam.

[michaeldonley]

I'm bout to be ripped 💪😎 like Bruce lee

[smhmyhead]

Thanks man you made things so uh more clear for me

[WorkerBeesUnite]

I agree with the carbs plus protein right after workouts. Other than that though, I don't eat any carbs whatsoever. I feel much better than when I tried to do what this video suggests 4 months prior to going zero carb.

[truegee]

Its like 4 A.M. im looking to start my weight loss journey and i think this information just changed my life ..for the better. Thanks a Million Doc! ✌👍💪

[iSauronx]

so much love from iraq. You explain so much things in one video! God bless you

[abhijithanilkumar]

4:27
...it took me one year of self research to discover this