How To Gain Weight With Healthy Keto While Maintaining Muscle (Tips On Gaining Weight)

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how to gain weight with healthy keto
while maintaining muscle mass while the
vast majority of people go into keto and
intermittent fasting because they want
to lose weight there are also people who
are thin and yet have insulin resistance
or diabetes or there are also those
people who would like to gain weight but
they don’t want to eat a bunch of sugar
and carbs and grains and junk food so if
you have trouble gaining weight what do
you do that’s today’s topic and we’re
gonna cover all the angles you know
exactly how it works coming right up I’m
doctor Ekberg I’m a holistic doctor and
a former Olympic decathlete and if you
want to truly master health by
understanding how the body really works
make sure you subscribe and hit that
notification bell so that you don’t miss
the vast majority of advice about keto
and intermittent fasting is aimed at
people who are trying to lose weight
reverse diabetes or insulin resistance
so just a quick recap that with those
people the people who are overweight and
insulin resistance whether it’s
full-blown diabetes or not they are
trying to reduce insulin they’re trying
to reduce the stress hormone cortisol
they’re trying to increase growth
hormone they’re trying to reduce
calories and they’re trying to reduce
carbs so that’s the standard advice and
today we’re going to talk about a couple
of other cases where someone is either
under weight or they just don’t want to
lose any more but there’s still insulin
resistant they still have diabetes or
they need to reverse their insulin
levels and we also have people who are
underweight but insulin sensitive they
eat no matter what they eat it seems
like they just can’t gain weight so if
they’re underweight an insulin resistant
the only change is that
they’re gonna try to increase the
calories okay all the other steps are
going to be identical you still want to
reduce insulin you still want to reduce
cortisol you still want to increase
growth hormone and you still want to cut
carbs and when we say increase calories
and reduce calories the thing is that
with keto and intermittent fasting
you’re not trying to count calories or
reduce calories it just ends up that you
eat less because you end up being full
as you’re burning the fat off the body
you’ll get less hungry or satiated
longer you can go longer between meals
and you eat less so that can be a
problem when someone’s trying to gain
weight because the mechanism is still
there that they’re not as hungry so
these people are gonna have to try to
eat more and we’ll talk about that so
that’s really the only difference
someone who is underweight and insulin
sensitive they’re not trying to reduce
insulin resistance they’re just not
wanting to eat junk so that they develop
problems over time and raise insulin
resistance so their insulin they’re
trying to keep it about the same they
don’t want to increase it they don’t
need to decrease it they still don’t
want to have more cortisol cortisol
should be kept at a at a minimum or
normal what is appropriate for a normal
healthy balanced life so they don’t want
to start doing things to increase
cortisol just to become more insulin
resistant cortisol is destructive and it
is muscle wasting it’s protein wasting
so all of these people we are assuming
that obviously they want to maintain
their muscle they’re either trying to
lose weight by losing fat or they’re
trying to gain weight by gaining muscle
maybe a little fat as well growth
hormone everybody wants to increase
because that’s how you build muscle
growth hormone is the hormone that
builds muscle and these people also are
going to have to want to increase their
calories as much as possible so these
people can increase carbs or maybe stay
the same depending on where they are
they don’t want to start loading up on
carbs and especially they don’t want to
start eating a bunch of junk carbs like
processed carbs sugar grain etc they can
eat some some beans and some starchy
vegetables like sweet potato potato
various different tubers but they still
want to keep their carbs in check
because even though they’re very insulin
sensitive they don’t want to become
insulin resistance so they can tolerate
a good bit more carbs but you don’t want
to go overboard obviously before we go
further though I just want everyone to
really take some time and reflect on why
are they trying to gain weight are you
really too skinny or are people just
telling you that or are you comparing
yourself to an impossible ideal what is
normal okay when I was competing in
Decathlon I typically was about two
hundred to two hundred and five pounds
my body fat was extremely low today my
body fat is probably around 10% when I
was competing it was around three to
four percent and I am 6 foot 3 and today
my comfortable body weight is 180 to 185
in pounds 4 kilograms you divide that by
2.2 but that’s where I’m comfortable and
yet most people would probably tell me
that I am too skinny or if they compare
themselves to me they say oh I wouldn’t
want to be that skinny well that’s
normal for me that’s what my body likes
to be so don’t compare yourself to
supermodels or bodybuilders or some
contrived ideal really be honest and
figure out what is that normal place
your body there are also some
circumstances where the body may just
not be quite healthy enough to gain
weight because there’s a lot of it’s a
lot of work for the body to build new
tissues maybe the body is really busy
just repairing after a disease so people
who have had cancer or chemo they
shouldn’t be in a hurry to gain weight
they should still eat healthy but they
should sort of go very very slow and
allow the body to do things at its own
pace it’s sort of like growing grass
that grass is going to grow at the rate
that grass is supposed to grow you can’t
you can’t force it you got to be patient
let’s talk about calories again we don’t
necessarily typically emphasize calories
too much everyone else does but calories
is usually not where it’s at however if
you want to gain weight and you are
following a low-carb diet so that your
hunger is reduced you want to start
counting calories and make sure that you
get a lot of them because you have to be
at a calorie surplus and your body’s
setpoint is going to work against you in
this case just like overweight people
they lose the weight and their body will
often try to get them back up to the
the same thing holds true for you if
you’re thin and you try to gain weight
your body is going to try to get back
down to that setpoint so again make sure
that you really want to change your
weight or need to change your weight
before you start forcing that setpoint
away because it might be if you’re
successful it might be harder to get
back if you change your mind but you
need a calorie surplus you need to eat a
lot of food and your body will
compensate by raising its metabolism so
if you figure that you’re burning 2,500
calories and you increase your ingestion
your consumption to 3,000 your body
might just
raise its basic metabolic rate to 3,000
and you have to go for 3,500 everyone’s
different figure out how it works for
you but realize you have to be eating
more calories than your body burns it’s
not enough to ingest the calories you
also have to be able to digest and
absorb them and here again you can put
the stuff into your body but if you
don’t have the right balance between
insulin and cortisol and growth hormone
then your body is not going to know what
to do with it you need the growth
hormone to make new tissue you need some
insulin to store the fuel to help the
fuel both insulin and growth hormone are
anabolic hormone they’re building
hormone cortisol is a catabolic it’s a
breakdown hormone so if you want to gain
weight you want to increase growth
hormone you want to decrease cortisol
limit cortisol and it seems like you
would want some more insulin but if you
are insulin resistant then obviously
we’re still in the process of reducing
insulin so therefore we have to kind of
still manage insulin with a low carb
diet so if you have digestive issues or
if you’re stressed then your digestion
may not work the way it’s supposed to
and you may not be able to utilize all
of that fuel so sugar is very very
easily absorbed that’s why people even
when they’re unhealthy they’re still
gonna absorb all the carbs but that’s
not going to help us because we want to
reduce insulin so when you eat fat and
protein your digestion has to be in
tip-top shape it has to be functioning
at a high level in order for you to
absorb these foods otherwise they’ll
just go straight through you a lot of
people are eating plenty of protein but
they’re still protein deficient they’re
deficient in certain amino acids because
they don’t break them down and absorb
them properly so what you can do to help
you there are digestive enzymes there’s
a lot of them on the market talk to some
people who
or who can counsel you in my office we
muscle test and we evaluate each case
individually depending on on the person
but digestive enzymes can be very very
helpful especially because after age 40
we reduce we lose the ability our
production of digestive enzymes tend to
go down and the older we get the less
enzymes we make we also need a
functioning gall bladder or a good liver
output to digest fat so if you don’t if
you have some gall bladder problems or
if you have trouble digesting fats you
want to maybe supplement with some bile
salts or some lecithin or some choline
you want to have some emulsifiers to
break down that fat and almost all the
talk all the advice about how to handle
these issues in nutrition circles are
about how many calories what macros what
sort of nutrients what sort of foods but
hardly anybody ever talks about what is
it in the body that is able to digest
and utilize that food so the nervous
system your digestion does not function
without your nervous system so the
healthier your brain is the better your
digestion works and vice versa because
the gut also affects the brain but if
you have a healthy brain you can digest
things a whole lot better a lot of
stress interferes with the brain’s
ability to digest food stress shuts off
the brain stress shuts off digestion so
stress is the same as the sympathetic or
the fight/flight it produces cortisol
and the parasympathetic is your feed
breed it’s your relaxation response and
your digestive system your ability to
produce digestive enzymes your ability
to absorb food your ability to build
things out of food your anabolic
function is
entirely 100% dependent on how well is
that parasympathetic nervous system
working how well is that feed breed
system working and if this one is taking
a backseat to this sympathetic to the
fight flight then you are never going to
have a digestive system that fires on
all cylinders stress reduction is
critical and we want to understand again
everyone’s talking about how the food
should be how the nutrients should be
but if you don’t absorb it if you don’t
have a healthy brain if you don’t have a
healthy gut then it doesn’t really
matter so much what you eat it’s still
important but we can’t just look at one
side we want to remember that the body
has chemical components chemical aspects
it has structural mechanical aspects and
it has emotional aspects and holistic
health is about finding the balance on
all of those so the first two have to do
with the chemical component these are
more of the standard advice as far as
what to eat the macros etc first of all
you have to eat more and like we said on
keto you’re less hungry with
intermittent fasting you’re less hungry
so you have to make yourself eat you
want to count the calories to make sure
that you’re getting enough and that
you’re getting more than you think you
need and you don’t want to increase
carbs you don’t want to increase protein
so that leaves fat correct fat is the
type of food that’s the macro that you
increase if you are insulin resistant
then you want to keep your carbs very
very low your body has if your insulin
resistance you have a very poor
carbohydrate tolerance and you probably
want to keep them under 30 grams per day
under 30 grams of net carbs again if you
want to be in ketosis you need to
measure the ketones so that you know if
you’re actually in if you are very
insulin sensitive if you’re just skinny
and you can’t put on weight but you’ve
done the test
your blood Sugar’s low your a1c is low
your fasting insulin is low then you
probably want to increase your carb some
you can probably get up to 50 to 70
grams a day maybe even up to a hundred
you probably don’t need to be in ketosis
all the time I think there’s benefits to
being ketosis but I don’t think you have
to force yourself to be there constantly
I think you can go one week around 50
and another week maybe 70 to 80 or even
a hundred again this is going to depend
on your age your fitness level your
physical activity and your level of
insulin sensitivity so monitor these
things so that you can see if anything
changes you don’t want to go in the
direction that you don’t like number two
intermittent fasting if you are insulin
resistant I suggest that you still keep
about an 18-6
to a 16-8 feeding pattern meaning that
if you do a 16-8 that you eat all your
meals during an eight-hour period which
leaves you 16 hours of fasting why would
we do that
because the most powerful factor in
reversing insulin resistance is the
fasting period the time where you are
eating zero carbohydrates where you’re
not stimulating insulin at all because
you have to eat a lot you might want to
go to an eight hour feeding window
because in eight hours you can easily
put two meals you might even be able to
put three meals because if you need to
eat a lot of calories then you’re going
to need some time to do it if you’re
shorten that window too much where
people try to do oh man it is very very
difficult to get enough food into that
one meal or that one feeding period if
your insulin sensitive I still suggest
that you do a little bit of intermittent
fasting in that you give your body a
rest between meals because it is very
very healthy it allows for your
digestion to
hover it allows for you to not become
insulin-resistant you might even on some
days do like a 12:12 feeding pattern if
you want to try to get a lot of food in
then go 18 6 16 8 or maybe even 12 12
someone whose insulin sensitive it the
only reason that you would want to do Oh
mad one meal a day or a longer fast is
to start try to get the benefits of a
toffee gee but you can’t do that very
often because if you go long without
food then your body is going to lose
that weight for those who are insulin
resistant but trying to increase their
calories if you have a hard time getting
enough calories getting enough fat in
then feel free to still do a bulletproof
coffee in the morning feel free to have
a few fat bombs or some keto snacks with
that bulletproof coffee even if that is
outside of your feeding window if you
wake up in the morning and it’s still
not your feeding window you could still
have that bulletproof coffee because it
has a minimal impact on insulin yes it
is breaking the fast but what we’re
talking about is reversing insulin and
pure fat has an almost zero impact on
insulin next way to talk about the
structural mechanical aspect of this so
yes exercise has a metabolic function it
still has a hormonal impact and a
chemical impact but it also has a brain
impact and we want to have the exercise
is going to help the brain get more
activated an activated brain is going to
help inhibit the stress response which
is going to make your digestion and your
sleep and your recovery and your healing
work better the specific type of
exercise that you want to do is your not
exercising to burn calories obviously
because you’re trying to get more
calories you’re trying to burn less
that’s the whole problem you want to
gain weight but you also want to give
a reason to build some more muscle you
have to load up the muscle you have to
challenge the muscles in order to give
the body a reason to make more of them
so when you do weight and you probably
want to do that two or three times a
week you want to do few reps and high
weights why because you want to
challenge the muscles you want to if you
load them up if you have heavy heavy
weights and you push the muscles to
where they fail but you don’t keep it up
very long you do just a few reps now you
are spiking growth hormone you’re
challenging the body you’re telling it
hey you know I put a lot of pressure on
you’d better build some muscles so you
can handle this better next time because
I’m gonna do this again and you better
be prepared so build some more muscles
and for that reason you also want to
avoid any long-term strenuous exercise
you don’t want to do any anaerobic you
don’t want to do any I heart rate
activity for an extended period of time
because that will trigger cortisol which
is muscle wasting it is virtually
impossible to build muscle while you are
exercising and doing like long-distance
running just look at the bodies of
long-distance runners how much bulk
muscle do they have not much that’s a
clue you do want to do some hit if
you’re healthy enough to do it high
intensity animal training will spike
growth hormone the duration is so short
that even though it’s a high cortisol
activity the duration is so short
you only secrete a tiny little bit and
the secretion of growth hormone far
outweighs the detriment from the
cortisol but you want to keep it to a
few minutes you do a warm-up you get all
of your high-intensity stuff in in a 2
to 3 to 4 minute period you only do that
twice a week so the total hit for a week
there’s only a few minutes altogether
you can also do aerobic exercise but
make sure that it is truly aerobic and
not anaerobic it’s not wear you out you
should not be fatigued afterwards so I
would basically say keep it to walking
and don’t try to power walk don’t try to
walk fast just go for a stroll and yes
you will burn some extra calories so you
have to eat even more to compensate for
that and number four
that is the third side of the triangle
the emotional part emotional stress can
be devastating it increases cortisol it
interferes with digestion it interferes
with growth hormone it shuts down your
parasympathetic nervous system so to
reduce stress we want to relax we want
to do breathing exercises we want to do
meditation just try a few find one that
you like and do it on a regular basis
it’s like a muscle that you’re building
it’s not just for the few minutes that
you’re listening and relaxing it’s a
skill it’s a pattern that you program
into your nervous system and the better
you get at chillin the better you’ll be
able to resist to handle stress in the
future another technique is called
emotional freedom technique known as
tapping that’s a very powerful way to
interrupt a stress pattern it’s a very
very neurologically based mechanism
tapping is a pattern interrupt and if
you combine that with retrieving
emotions then you can interrupt those
you can develop new emotional habits if
you enjoyed this video I think you’re
going to love that one
thank you so much for watching and I’ll
see you next time

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