To grow muscle while doing intermittent fasting and keto you must exercise. Why? It is because the most important stimulus to muscle growth is the intensity of the exercise.
Before we get into the exercise part. We need to understand the underlying principle. When you do intermittent fasting consistently (two meals a day) and you are adapted to ketosis you will have higher levels of human growth hormone. Human growth hormone doescause the growth of muscle and it also prevents the loss of muscle.
On the opposite spectrum if you are eating frequently through the day and you have insulin resistance and you have blood sugar issues or you are pre-diabetic or diabetic, you are going to have less amino acids going into that muscle. You are going to have more muscle loss.
To stimulate muscle growth or retention, consume two meals a day. Keep your carbs closer to 50 grams per day, but not over that. Why? We do not want to go too high because we are trying to prevent insulin resistance.
I was born with bad genes. There is nothing I can do. That is absolutely not true!
Only 5-10% of disease is caused by a genetic defect that has been passed on by your parents. It does not mean that you’re going to get that disease.
Thomas Seyfried, theexpert in cancer, wrote a book, Cancer As A Metabolic Disease. He says when you see tumors in cancers you do see a lot of genetic mutations but those mutations, those alterations in genes are downstream.
They are symptoms NOT causes of the cancer.
They are symptoms of the damage in the mitochondria, the machinery where you are burning fuel. That is the first thing that gets damaged and then the mitochondria adapts to a different metabolism called fermentation.
Because the mitochondria has its own DNA and they are not protected like the DNA in the nucleus because they are outside the nucleus they are very susceptible to mutations and alterations in the DNA. That is probably one of the reasons why you see so many gene mutations in tumors and cancer.
Most gene mutations are not inherited; they are somatic mutations. Somatic mutations mean it is not inherited, but caused by your environment.
To understand this further, epigenetics is an important term. It means above genetics.
When you do fasting, anything that you are consuming other than water is going to break your fast to some degree but these are the items that will have a very minor effect on your ability to get right back into fasting.
The biggest thing that will break your fast is refined carbohydrates or sugar – the high carbohydrate diet.
Protein also has the ability to break your fast because protein can stimulate insulin. This is why if you are doing fasting and you work out and you take some branched chain amino acids right before the workout you will break your fast. Other things that will break your fast because they increase insulin are collagen or bone broth.
The two things that do not seem to have that much effect on insulin are fats and fiber. Fiber has a zero effect on insulin. For example, when you are consuming leafy greens that are very high in fiber, low in sugar that will have a very minimal effect on insulin.
What is Intermittent Fasting? Most people eat in a six-hour window and fast for 18 hour. This is with eating two meals. No snacks.
If are currently eating a Standard American Diet and you just started intermittent fasting you are probably going to lose anywhere between 7 to 15 pounds for the first week. That happens on just about any diet that lowers the carbs.
Why? Because you are going to lose a lot of water weight. Where is the water weight coming from? It is coming from the stored glucose as glycogen. There is 3 to 3.8 grams of water in every gram of glucose if it is stored as glycogen. Glycogen is like a fluid-filled sponge.
When you fast, you use up the glycogen in your liver fairly quickly, which dumps a lot of water. Water stored in glycogen will release, which will cause you to get rid of a lot of water weight at first.
There is a difference between the weight loss while doing the ketogenic diet and while fasting.