💪 The Right Way to Build Muscle While Intermittent Fasting – by Dr Sam Robbins

💪 The Right Way to Build Muscle While Intermittent Fasting – by Dr Sam Robbins


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!

75 Replies to “💪 The Right Way to Build Muscle While Intermittent Fasting – by Dr Sam Robbins”

  1. I do 16 Hour Intermitted fasting every day, and I lost fat, but also gained a little muscle and strength, I have been lifting for 3 years. (eating 2700 calories) (TDEE 3000)

  2. Hi doc, thanks for the vid but I've got some questions. I heard that fasting over 18 hours increases autophagy, and i heard great things about it. What if i fast for more than 18 hours 3 times per week or every other day and have my workouts on the days i dont fast or fast for only 12 hours?
    Also what if i split my workout? Right now I only have a pullup bar and parallel bars at school so i work out there but i can only workout my shoulders at home..?

  3. dr san robbins i need help
    i am a muslim and currently its ramadan
    we have to fast for 17 hours without food and water. from 3am to 8pm
    i workout daily and eat no sugar
    will i lose muscle during the month?

  4. Dr. Robbins, serious question: is there any way to increase seminal fluid volume? Is lack of volume hormonal or related to nutrition?

    Are their any natural supplements that would increase seminal fluid, as well as improve erections and sexual performance? Yohimbe or maca or horny goat weed?

    Doesn't IF raise cortisol and couldnt it conceivably lead to fat gain if calories are the same in a 24 hour period? edit How can I lower cortisol? How do we treat adrenal fatigue?

    Other requests: causes and treatments of leaky gut, low stomach acid.

  5. Nice Dr. But I am Muslim and I workout 3 days in a week 1 hour before breaking my dry fast. Is this good to maintain my muscle or I am damaging my body? Pls help Dr

  6. Just in time, i started monday going to the gym and i did biceps, and my biceps are sore till this day, why is that? Bcs i did too much soo sudden? Is it normal?

  7. High doctor. I'm in medical school. Haven't had time to eat alot because of school pressure and all. For a month my meals have just been black beans, white beans and rice. Did this without notice. Noticed my eyes have become lighter that usual. But the thing is I tried to workout yesterday(Calisthenics) and noticed alota pain in my muscles. Weak pain. Is that bad?

  8. Also what arr your two cents on cold showers? Ive been doing it for abiut to weeks now and seem to have lost a bit a fat. I'm suprised i couldn't find a video of talking about it.

  9. Sir plz do a video on healing herniated/bulging discs…and how to prevent it from happening again

  10. Hi Dr. Sam, Could you please make self recorded style videos as well? We would like to see as a community who is speaking to us. We do appreciate all the hard work and information.

  11. Thanks a lot this video is so helpful to us Muslims cause this is Ramadan and we are fasting, thank you so much.

  12. hey doctor, i fast around 15 hours and workout while i am fasting ( three times per week for 50 min) and i feel normal, so what is your advice Should i stop workout or what ?
    Thanks ❤

  13. Dr denx for a good advice your give as.Dr can you help me to get provanx ,chealmeal ,and body brain energy pliz

  14. 1 banana+ water in early morning +gym and whey protein shake after the workout. Doctor is it okay? Or should i change?if yes,in which way

  15. Thanks for bringing balance. It's nearly impossible to gain muscle when limiting your food intake consistently.

  16. This is what I was waiting from the good doctor.THANK YOU.I do 16 hr fast , typically lunch at 12 that includes all macros, then snack at 4 that includes protein shake, macadamia,Brazil,Walnut and pecans.Then workout from 6 to 8 that includes weight and some cardio.Dinner at 9 that includes all macros again.So far in 4 months lost 20 lbs and gain muscles.Visually can see difference,also my strength is high as I some time play Cricket and compared to previous years, performance is better.Also I take Ashwagandha and Shelajeet that helps with T levels.Few times a week I also take 1200 mg fish oil capsules and multivitamin.

  17. Hey doctor! You are incredible. Simple incredible..i gained pure muscle mass, and i still have a low body fat…with your videos( with testosterone and insulin). Fucking thank you ❤ but there s one single question to you: if I fast just 12 hours, I'll look younger? Thank you

  18. I workout while fasted around noon, and from my experience I don’t feel any weaker as long as you consumed the right amount of calories to gain weight and build muscle the day before your workout; after my workout I drink some OJ and swallow 6 raw eggs, works wonders.

  19. I know your studies and knowledge supersede the results of 'other experts' so, when you upload a new video, I know that you have the premier answers!

  20. This is the correct fasting 💪 I will show this video to my friends cause they didn’t believe me the way I fast

  21. Are additives in multivitamins and protein supllements harmful.?
    Can they cause accelerated aging.?

  22. I was doing intermmite fasing without even nowing it . I eat at 6 then at 10 then at 14, workout then eat again at 6 . Thank you Dr.Sam

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