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.

Referred Pain:

GERD, Acid Reflux, Indigestion:

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 58, 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.

Follow Me On 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, 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.

[JennWatson]

Muscle is ageless-
I found this out at age 63 when I started walking my dogs 2 miles every morning a year ago and now my legs look muscular and athletic!
Thanks Dr Berg!
❤

[GymGarageMan]

Was told I was too old in 40s started training in crumbling garage lifting rocks doing PUSH UPS on paint cans pull UPS on beams got ripped at 52 years old!!!

[amirmirza]

Just after watching this video, my biceps increased two inches.

[johnsmith-ekbr]

When I was fasting for 20 hours and eating in a 4 hour window between 2pm -6pm my go to meal was 8 scrambled eggs, 6 bacon rashers, a pile of wilted baby spinach, sauerkraut, kimchi, African artichokes and a whole avocado. I ate that at 2 and then again at 6 pm . Never felt so good and the whites of my eyes were so white.

[bluhue]

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.

[MPAT]

im 39 y.o and been taking around 180g of protein per day, exercising in the gym mon-sat and doing Hiit cardio 3x per week. Lost 21 lbs since march and have gotten much more muscular and lean. Im also taking creatine. Did full blood work 3 days ago and got results today. Triglycerides, cholesterol, liver enzymes have all plummeted down to healthy levels. Exercise and eat a good diet folks

[matthewgraham]

Dr. Berg, I am 71 years old and have been in the gym the day I turned 40, mid life thing i guess. I'm 5'8" 155 pounds at the time, started taking high calorie mass gainer and went to 183 pounds in a year. Saw myself in a video and realized my face and stomach were fat, I stopped that day. I went back to 155 pounds in 3 months, I kid you not and guess what, I was still lifting just as heavy weight. At 70 I also added wind sprints 2 days a week, only about 30 yards I was a sprinter in school. In February I thought I pulled a muscle in my back which I have never done, It was multiple myeloma and my back was fractured. The surgeons and others told me because I was in good shape helped me a lot, my A1c was 5.1 and weight 153 pounds. The reason for this long story is for the other old guys like me, stay in shape for yourself and your family you owe it to both. BTW I run on a soccer field barefoot, if you run sprints you will fall with shoes on at our age. Thanks for the video.

[felledone]

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.

[xCharLiiie]

I am gaslighted. The fact that I watch bodybuilding videos mainly "educational" ones for years now and NEVER heard anyone talking about eating (x amount) of protein NOT in relation to your overall weight but to your lean body mass is absolutely crazy. As an overweight person it makes so much more sense now. Thank you so much!

[supagreatman]

To whoever is reading this keep going, you're doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!

[MassGainingGuy]

As a 47 year old man, my testosterone levels are 398 and I'm still building muscle and look better than 95% of people in any gym! Stay fit guys!

[yankeerose]

Keto, fasting, exercise, sleep, less stress, vitamins and Dr. Berg videos. Blessings to all ❤✝️

[truepatriots]

Good morning everyone have a Blessed Day .

[WarriorsPhoto]

I'm not actively trying to build muscle.
I'm actively trying to keep myself lean and fit for mobility reasons.
Your tips are helping and I appreciate this insight. I don't like protein powders and bars too much. They're a wonderful snack. But real meals make a world of difference. 🎉😊

[joeshmoe]

Thanks for so much information, without all of the time wasting fluff that other channels add just to make a 10 minute video. 👍 🎥

[topear]

Hey Doc, your advice for taking omega 3 to balance omega 6 was spot on, unbelievable.

[fidelcatsro]

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!!🐱👍🏿

[mizp]

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.

[booswalia]

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.

[AdamScottfit]

5:31 in the research, 2 meals a day has been shown to be less effective than 3 meals in terms of its muscle building capabilities. You do have some solid points about people placing too much emphasis on protein, but that's usually at the expense of carbs. It really does depend on someone's overall health as to what route they go down.