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Dec 18, 2022

Ben Greenfield: How to Build Muscle and Lose Fat at the Same Time

Updated: Jan 17, 2023


Duration: 1hr 25 min

Release Date: 12/8/22

A summary by Jordan Johnson, BS


5 Key Takeaways

  1. Eat about 1 gram of protein per kilogram (2.2 lbs) of body weight daily

  2. Optimize your sleep, minimum of 7 hours for adults

  3. Fast 16-24 hours after a day of "bad eating"

  4. Consume antioxidants after workouts (excluding vitamin E & C)

  5. Managing stress will optimize muscle growth



Can you build muscle and lose fat at the same time?

How to Accelerate Body Recomposition in trained individuals- (muscle mass gained and fat mass lost)

  1. Protein intake

    1. Minimum protein intake for general longevity and maintenance of muscle mass

      1. 0.6g-0.8g of protein per kilogram of body weight

    2. Individuals who are the most successful at fat loss and muscle gain

      1. 1.2g-1.6g of protein per kilogram of body weight

  2. Sleep

    1. If sleep is neglected, negative hormonal adaptations through HPA (structures in the brain) will occur

      1. Increase in cortisol (stress hormone that causes fat gain)

      2. Increase in blood glucose

      3. Decrease in insulin sensitivity (how effectively your body shuttles energy in the cell)

      4. Decrease in testosterone

        1. Decreases muscle mass

      5. Decrease in adiponectin

        1. Hormone that promotes fat burning

      6. Decrease in growth hormone

        1. Affects recovery and ability to gain muscle

      7. Rise in Ghrelin

        1. The hunger hormone

      8. Decrease in Leptin

        1. Responsible for appetite satiety (feeling full)

  3. Impact of dietary factors on sleep

    1. Late in the day caffeine ruins sleep

      1. Paraxanthine (can be used as a caffeine substitute)

        1. Metabolite that is broken down from coffee

          1. Euphoric inducing, focus enhancing, confidence inducing type of molecule

          2. Shorter half life (4-6 hours)-how quickly it leaves your system

    2. High glycemic carbohydrates (sugar) at night

      1. Increases sleep latency (the amount of time it takes to fall asleep)

      2. Amplifies serotonin release

      3. Produces less melatonin (sleep causing agent)

    3. Proteins that are high in tryptophan (amino acid)

      1. Reduces sleep latency (fall asleep faster)

      2. Example: Milk, fish, cheese, poultry

    4. Probiotics may assist in healthy sleep

      1. L. reuteri yogurt

        1. Releases oxytocin

      2. Cherry juice

      3. Beetroot juice or powder

        1. Also great for performance and attitude

FMPs (flavors with modifying properties)

  1. Sensory enhancing effects

    1. FMPs that are added to an ingredient are the type of thing that would increase the sensory output

      1. Enhancing properties make the compound addicting

      2. Modifies the properties

        1. “Mind altering”

  2. Ingredients can go beyond just flavoring agents

    1. They can have partial NMDA antagonist activity (same as cannabis and coffee)

  3. Linalool oxide

    1. Problematic because it’s a cockroach insecticide ingredient

      1. La Criox was sued for having this in their drinks

    2. Inhibits acetylcholine and acts on their nervous system

      1. Affects neurotransmitters

Antioxidants

The idea that antioxidant supplementation will blunt muscle hypertrophy (ability to build muscle)

  1. High doses of vitamin C and vitamin E post workout is something to be careful with

    1. When you take antioxidant supplements (black currant powder, cocoa powder), there is a pathway for the nitric oxide to hangout in your bloodstream much longer

    2. Improves capillary density and red blood cell velocity (more red blood cells) and enhances effects of nitric oxide (widens blood vessels) consumption

Greenfield is now saying that your "pump"/blood flow and oxidation of muscle can be improved by antioxidants after a workout. Do NOT be concerned with antioxidants blunting muscle hypertrophy (still says stay away from Vitamin C and E post workout)


Highest in antioxidants:

Drinks

  1. Expresso

  2. Red wine

  3. Green tea

Nuts

  1. Walnuts

  2. Pecans

  3. Chestnuts

Berries

  1. Gooseberry

  2. Meringue

  3. Bilberries

  4. Rosehip

Spices

  1. Clove

  2. Mint

  3. Allspice


How to Reboot the Body and Brain after a Cheat Meal

  1. 5-6g of spirulina and 5-6g of glycine

    1. Helps to protect the cells from high consumption of vegetable oils

  2. Activated Charcoal

    1. Especially if you are consuming a questionable source of meat

  3. Cellular autophagy

    1. Fasting (16-24 hour fast)

    2. Bone broth

  4. Cleanse

    1. Kitchari cleanse

    2. More intense cleanse- panchakarma cleanse

  5. Aiding in digestion and Glycemic variability

    1. Kion lean

    2. Dihydroberberine (prior to meal)

    3. Walk after meal

    4. Digestive enzymes

    5. Up sauna intake

      1. Especially infrared

  6. CGM (continuous glucose monitor)

    1. For accountability

  7. Dihydromyricetin (DHM)

    1. Liver cleansing


Strategies for Stress

  1. Self regulation

    1. Breathing

    2. Change the cadence

      1. Resonance breathing timer

    3. 2-5 min of breath work daily

  2. Quality social time with individuals


Opmerkingen

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