Intermittent Fasting and Muscle Mass Gain – Dr.Berg

Is it possible to gain muscle mass while doing intermittent fasting? Find out.

Timestamps 
0:15 Do you need to spike insulin to gain muscle loss?
1:02 Serious mass
1:40 What to do to help gain muscle mass
4:38 A few things that can slow down muscle gain 

In this video, we’re going to talk about intermittent fasting and muscle mass. Can you gain muscle while fasting? Let’s say you want the benefits of intermittent fasting, but you also want to gain muscle, how can you do that? Well, there are several factors in play here. 

Sometimes people think they need to spike insulin to gain muscle mass. They load up on carbs because carbs trigger insulin, and insulin is an anabolic hormone. But, when you stimulate insulin too much, you create insulin resistance. If you have insulin resistance, you can’t absorb protein or amino acids that well.

What to do to help gain muscle mass:

1. Do 2 meals a day (do intermittent fasting for at least 16 hours)
2. Get enough exercise 
3. Don’t go over 50g of carbs (if you’re younger, you may be able to go up to 70g)
4. Consume 6-8 oz. of complete protein per meal (egg and fish are good) 
5. Get your nutrients (calcium, B vitamins, magnesium, vitamin D, potassium)

A few things that can slow down muscle gain or cause muscle loss:

1. Cortisol 
2. Long fasts (72 hours)
3. Insomnia 

Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

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, and 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.

Thanks for watching! These are the factors that can help you maintain muscle mass or even help you experience muscle gain while doing intermittent fasting.

[joaquincortada]

I started 16/8 IF Nov 2018. I went from 175 to 153lb and put on 7-8 lbs of muscle so far. Only down side is that my wife thinks I am cheating on her.

[Nick-]

Dr Berg, I have gone through an amazing journey over the past few years.

I'm an ex rugby player, 196 cm tall and I weighed 108kg.

Since 2008, I've had:
Knee operation
Shoulder operation
Appendix removed
Compartment syndrome operations, TWICE
Popliteal artery entrapment syndrome operation, crazy recovery period!

I was diagnosed with ankylosing spondylitis, ontop of having 2 discs completely crushed over the years of different sports, which lead to a back fusion I had a year and a half ago.

I couldn't exercise for years leading up to my back fusion, and I had chronic pain in my back. I weighed 103kg, with lost muscle and more fat.

Just before my back fusion I started doing fasting and low carb.

Fast forward to now, my gut bacteria completely fixed and my spondylitis symptoms are completely gone! My back fusion is a massive success and I feel great weighing 95kg with a 6 pack and great body composition.

I would thank you and Thomas de Lauer for my success.

I haven't posted anything like this before, sharing my story.

It's greatly appreciated!

[ANT]

We need more of these muscle building Videos, this was excellent video.

[yebytrades]

Dated a girl once who was super sweet. She caused my insulin to spike. Broke up with her. Been in ketosis ever since. Thank you Dr. Berg. This stuff works for relationships too!!!

[steelersMIZ]

More videos on IF and muscle mass please!
Keep up the great work Dr. Berg!👏

[Quintana_]

Serious Mass was a supplement I used to take every single day on the year of 2014.
I did put on weight. But it backfired dramatically. Insulin Resistance was knocking on the door within several months and I kept taking it because I had no idea what Insulin Resistance was.
Im glad I've encountered Dr. Berg's videos to get me out of this mess.
Thank you Dr. Berg.

[bryanladdphotography]

Thank you, sir! I lost 125 lbs with your help, and I'm looking forward to gaining lean mass with your help. More 'healthy bulking' videos would be appreciated. You rock!

[StanislavMakarenko]

thanks to you, I lost ~40 lbs of fat in 3 months and only about 2 lbs of muscle mass. It was a serious transformation and inspired me to achieve more.
Thanks, Eric!

[raplover]

I did fasting and compound movements for 1 year straight. Just weighted push ups, Bulgarian split squats and bent over barbell row 3 times a week 5 sets each and 8-12 rep range and gained over 20 lbs of muscle!

[rallitasq]

I let myself go for the past few years and was looking a little chubby and I started intermittent fasting following this channel's advice and lost so much weight! My clothes fit how they used to and now I'm back to my slim self again and my aunts aren't commenting on my weight anymore at family functions lol. Anyways now I want to step it up and start gaining muscle and look more toned and less soft/skinny-fat so I will follow this as well. 💪Hopefully it will help me again. I definitely need to better my sleep schedule since it's all out of whack and adjust some stuff here and there so thank you for this video! Now I can be more efficient 😁. And yes there are times when you fall off and get off track I've been there but NEVER GIVE UP and don't let that discourage you from your goal. You have to dust yourself off and pick up where you left off as if it never happened and you WILL see the results. It's not always going to be a straight line to the goal but that's with anything. What matters is your patience to get to the end goal and you'll get there before you know it. Just keep your eyes on the ball! 😁 Thank you so much for everything. I was on a plateau for the longest time and I never believed I could get back to my high school weight again but I saw that I can and now I bet I can gain muscle and get into even better shape than before! If I could do it ( gluttonous ), I know whoever is reading this can too 😁.

[thanosisback]

100 push ups a day helped me develop athletic looking arms and a decent looking chest. Been doing this for over two years. Patience, motivation and dedication is needed. It works.

[iceplaygames]

Heard of Dr. Berg on YouTube and I decided to follow his instruction on interment fasting and loosing weight . I started IF on 11 of May 2020 and my weight was 89kg my current weight now is 72kg and still going

[optimizewithscience]

Nice video! A study has actually shown that IF preserves lean muscle mass when in a caloric deficit. So, I definitely use it for protecting my muscles while losing weight!

[kamleshyengalwar]

First 108kg and now 83kg. I have lost 25 kg weight ever since.I have been following your advice. Balance diet and intermetting fasting. Right now I am going to gym for two and half months. Thank you so much

[rath_says]

The way he immediately starts the vdo without any bullshit me too likes the vdo without seeing all 👌. Btw, love from INDIA ✌

[RaySmithWeb]

Best keto resource on YouTube, hands down.

[alphacause]

Thank Dr. Berg for this video. The problem with much of the advise concerning muscle and strength gains is that it comes from the professional bodybuilding community. While there maybe a kernel of truth to much of the nutritional advise that they dispense, it really only applies to their community and not to the general public. I could be wrong about this, but this is where the notion of carb loading for muscle hypertrophy comes from. Given the high volume of exercise that the professional bodybuilding requires, along with the copious amount of performance enhancing drugs they incorporate, that extreme lifestyle necessitates high carb intake so as to elevate insulin levels to maximize muscle protein synthesis. That is partly why, for decades, people have been duped by this notion that they must eat 6 times a day, and specifically time carb intake around workouts. While this works for a bodybuilder doing grueling workouts that most people won't do, and such a dietary pattern is required for THEM to maximize the benefit of performance enhancing drugs, such advise, when extrapolated to the general population, only serves to make us insulin resistant and fat. It would be like saying that because jet fuel works well to propel a fighter jet to Mach 2, therefore, if you put jet fuel in your Honda Civic it too can reach Mach 2.

[Chamoricangurl]

Love this video! More on weight lifting & muscle mass please and thank you :)

[MrLinarez]

I started fasting for 24 hours and next day eating between lunch and 7pm-Repeat. I've started doing weights again after lockdown, but don't feel the soreness that shows muscle growth the day after, I just feel exhausted and weaker.. I am overweight, but felt much stronger eating carbs and like my muscles were growing. I really want to enjoy the benefits of fasting, but really hope I will overcome this phase. Maybe it's just not for me! I'm a 52 year old guy. Thanks to anyone who has a suggestion or encouragement

[jasonfoster]

After I started my low carb diet, I can actually go 16 hours without eating. Now I don't crave carbs and actually don't feel well when I eat too much starch. Been eating my 45 eggs per day lol. Thanks Dr. Berg, you've helped me tremendously.