Hi, it's 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.
But, what happens as the body adapts and your hormones change?
This is where the real secret begins.
You see, as I’ve stated over and over again - genetics aside, the way you look and feel
is based on your hormones and neurotransmitters.
And so many factors affect this - diet, exercise, rest, supplements, and your mindset … just
to name a few.
So with that said, I bring up today’s topic because a viewer asked
Every time I do intermittent fasting, I lose weight.
I lose fat.
I look better.
But, I always start to slowly lose muscle and strength.
Is it possible to actually gain muscle while intermittent fasting or any form of fasting?
How long do I fast?
How do I break and end the fast?
How should I workout?
Everyone seems to give mixed answers and as usual, I just end up more confused than I
started.
Thanks.
Excellent questions and yup, I get these questions a lot - mainly about the mixed messages and
confusion.
So, let me just get right to the point and make it simple.
…..
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.
If you want to gain muscle and even lose fat at the same time, you MUST maximize your testosterone
levels and minimize stress hormones - it’s that basic.
And below this video in the description area, I’ll give you a special formula that will
help fix and reverse these negative hormonal changes.
But don’t go there yet...
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.
This all has to do with again, optimizing your hormones.
I could go a lot deeper into this topic, however, this is a great start for now.
Watch this video a couple of times to get in all the info so you can apply it correctly
and maximize your results.
If you have specific questions about intermittent fasting and you want me to get deeper about
this topic, post your questions below this video.
And lastly, I’ve also posted my favorite formula for optimizing your hormones by maximizing
your anabolic hormones and minimizing your negative, catabolic hormones.
You’ll find the special link below, in the description area.
This will supercharge and increase your muscle building results.
Thanks for listening and have a healthy and happy day!