💪 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
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,
None of this was based on “bro-science”.
None of this was based on what I “THINK”
Or what some other so-called “social-media
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.
But, what happens as the body adapts and your
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
I lose fat.
I look better.
But, I always start to slowly lose muscle
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
Excellent questions and yup, I get these questions
a lot – mainly about the mixed messages and
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
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
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
And below this video in the description area,
I’ll give you a special formula that will
help fix and reverse these negative hormonal
But don’t go there yet…
So, I suggest my clients doing 12 hours of
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
Or, you can just do a one day 24-hour fast,
once a week.
Then eat like you normally do the rest of
This goal is for utilizing the health benefits
that come with fasting, especially for people
who don’t want to do daily intermittent
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
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
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
Thus, your 12 hours of eating would be from
7 am to 7 pm and the next 12 hours would be
This all has to do with again, optimizing
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
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
This will supercharge and increase your muscle
Thanks for listening and have a healthy and