4 Ways To BUILD Muscle Plant-Based NO MEAT
Summary
TLDRThis video script delves into building muscle on a plant-based vegan diet, a frequent query the speaker has faced. Despite common misconceptions, the script explains that all essential amino acids needed for protein synthesis can be derived from plants. The speaker, who transitioned to a plant-based diet for health reasons, shares insights on muscle composition, the impact of hormones on muscle mass, and the importance of diet and exercise in combating muscle loss with age. The script offers practical advice on increasing healthy calories, consuming high-quality plant proteins, addressing hormonal imbalances, and the necessity of training like an athlete to achieve a fit physique.
Takeaways
- 💪 Building muscle on a plant-based diet is possible and the speaker has been asked this question frequently due to his muscular physique despite being vegan for over a decade.
- 🏋️♂️ The importance of maintaining muscle mass as we age is emphasized, as muscle loss can lead to health issues and decreased longevity.
- 📉 The speaker transitioned to a plant-based diet to combat health issues like high blood pressure and inflammation, which improved significantly within 60 days.
- 🚫 The downsides of consuming animal products, such as saturated fats and carcinogenic compounds like heterocyclic amines, were highlighted as reasons for choosing a vegan lifestyle.
- 🌱 The script clarifies that all essential amino acids needed for protein synthesis can be obtained from plant sources, debunking the myth that meat is necessary for adequate protein intake.
- 🥑 To build muscle on a vegan diet, one should increase healthy calorie intake, focusing on nutrient-dense foods and smoothies to supplement caloric needs.
- 🥗 High-quality plant-based proteins, including chickpeas, quinoa, chia seeds, mushrooms, hemp seeds, and wild rice, are recommended for muscle building.
- ⚖️ Addressing hormonal imbalances is crucial for muscle growth, as issues like insulin resistance, estrogen dominance, and low testosterone can hinder muscle development.
- 🏃♂️ Training like an athlete is necessary for achieving an athletic physique, which involves a commitment to a fitness regimen that matches the desired body type.
- 🧘♂️ Starting with bodyweight exercises and calisthenics is advised to master movement and build structural fitness before progressing to additional weight training.
- 🌟 The video aims to provide a roadmap for individuals on their fitness journey, emphasizing that age is not a barrier to achieving a fit and muscular physique.
Q & A
Why does the speaker emphasize building muscle on a plant-based vegan diet?
-The speaker emphasizes building muscle on a plant-based vegan diet to address the common question and misconception that it's challenging to build muscle without consuming animal products. He aims to provide insights and personal experiences on achieving this goal.
What initial health issues led the speaker to adopt a plant-based diet?
-The speaker adopted a plant-based diet due to high blood pressure, sleep apnea, and inflammation throughout his body. He sought to improve his health by eliminating animal products from his diet.
How did the speaker's health change after switching to a plant-based diet?
-After switching to a plant-based diet, the speaker lost 17 pounds in 30 days and 45 pounds in 60 days, felt amazing, and experienced significant health improvements.
What are some common misconceptions about protein and muscle building mentioned by the speaker?
-The speaker mentions misconceptions such as the belief that protein can only be obtained from animal products, that vitamin B12 is only available from animals, and that complete proteins cannot be sourced from plants.
Why is maintaining lean muscle mass important as people age?
-Maintaining lean muscle mass is important as people age because it has been scientifically proven that individuals with more lean muscle mass tend to be healthier. It helps prevent muscle wasting (sarcopenia), supports metabolism, and contributes to overall health and longevity.
What factors contribute to muscle loss with aging, according to the speaker?
-Factors contributing to muscle loss with aging include hormonal changes (such as decreased testosterone and growth hormone), increased cortisol, and lifestyle factors like reduced physical activity.
What are some plant-based sources of complete proteins mentioned by the speaker?
-Some plant-based sources of complete proteins mentioned by the speaker include chia seeds and hemp seeds, both of which contain all nine essential amino acids.
How does the speaker suggest increasing healthy calories for muscle building?
-The speaker suggests increasing healthy calories by consuming nutrient-dense foods such as smoothies with green leafy vegetables, berries, nuts, and seeds, as well as incorporating healthy fats like avocado.
What role do hormonal imbalances play in muscle building and fat storage?
-Hormonal imbalances, such as insulin resistance and low testosterone levels, can impede muscle building and promote fat storage. Correcting these imbalances is crucial for effective muscle growth and overall health.
How does the speaker recommend training to achieve an athletic physique?
-The speaker recommends training like an athlete, which involves mastering body weight exercises (calisthenics) before adding weights, ensuring proper range of motion, and gradually increasing the intensity of workouts.
Outlines
🌱 Building Muscle on a Plant-Based Diet
The speaker addresses the common question of building muscle on a plant-based, vegan diet, which they have been asked for over a decade. They emphasize the importance of body composition, particularly the ratio of muscle to fat, as a key to health and longevity. The speaker shares their personal experience of transitioning to a plant-based diet due to health issues such as high blood pressure and sleep apnea, and how this change, along with exercise, helped them lose weight and improve their health. They also touch on the concept of sarcopenia, the natural loss of muscle mass with age, and the role of hormones in muscle retention and fat gain.
🥗 Overcoming Myths About Protein and Plant-Based Diets
The speaker debunks several myths about protein intake on a plant-based diet, explaining that protein is essentially a combination of amino acids, which can be obtained from plants. They discuss the difference between essential and non-essential amino acids and assert that all essential amino acids can be derived from plant sources. The speaker also addresses the misconception that meat is necessary for protein, pointing out that many animals that produce protein do not consume meat themselves. They highlight the health benefits of plant-based protein and the importance of understanding the body's ability to regenerate tissue.
💪 Strategies for Building Muscle with Plants
The speaker outlines four strategies for building muscle on a plant-based diet. The first is to increase healthy calorie intake, which can be achieved through smoothies and the inclusion of healthy fats like avocados, nuts, and seeds. The second strategy is to consume high-quality plant-based proteins such as chickpeas, quinoa, chia seeds, mushrooms, hemp seeds, and wild rice. The third strategy involves correcting hormonal imbalances that can hinder muscle growth, such as insulin resistance, estrogen dominance, and low testosterone levels. The speaker emphasizes the importance of a holistic approach to health, including diet and lifestyle changes, to address these hormonal issues.
🏋️♂️ Training and Nutrition for Athletic Performance
The speaker discusses the importance of training like an athlete to achieve an athletic physique, stressing that the type of training and diet must align with the desired body type. They explain that different sports require different body types and training regimens, and that one must be willing to commit to the necessary training and nutritional habits to achieve those results. The speaker advocates for starting with bodyweight exercises to master movement and build structural fitness before progressing to more intense weight training. They also highlight the importance of nutrition in supporting the body's ability to handle training and recover effectively.
Mindmap
Keywords
💡Plant-based diet
💡Vegan
💡Body composition
💡Sarcopenia
💡Hormonal imbalances
💡Essential amino acids
💡Protein myth
💡Heterocyclic amines
💡Insulin resistance
💡Calisthenics
💡Nutrient-dense
Highlights
Building muscle on a plant-based vegan diet is possible and is a common inquiry, especially important as people age and tend to lose muscle mass.
The speaker has maintained a muscular physique for over 12 years on a plant-based diet, debunking common misconceptions.
Body composition, focusing on lean muscle mass and fat composition, is crucial for health and longevity.
Sarcopenia, the loss of muscle mass with age, can be combated with proper diet and exercise.
Hormonal changes with age, such as decreased testosterone and increased cortisol, can affect muscle retention.
The speaker transitioned to a plant-based diet to improve health conditions like high blood pressure and sleep apnea.
Removing animal products led to significant weight loss and improved health within the first 60 days for the speaker.
Saturated fats in meat are linked to health issues like heart disease and strokes, which can be mitigated by avoiding meat.
Cooking meat produces heterocyclic amines, compounds that are carcinogenic and can increase cancer risk.
The China Study found a correlation between animal protein consumption and increased cancer risk.
Meat often contains added hormones, antibiotics, and is sourced from animals fed inappropriate diets, affecting human health.
A plant-based diet can provide all essential amino acids necessary for muscle building.
Animals that produce protein do not consume meat, indicating plants can also be a source of complete proteins.
Common myths about protein intake from animal sources are debunked, emphasizing plant-based sources are sufficient.
Increasing healthy calories through plant-based sources like smoothies, nuts, and seeds is key for muscle building.
High-quality plant-based proteins such as chickpeas, quinoa, chia seeds, and hemp seeds support muscle growth.
Correcting hormonal imbalances like insulin resistance, estrogen dominance, and low testosterone is essential for muscle development.
Training like an athlete requires commitment and gradual progression to achieve desired fitness levels.
Starting with bodyweight exercises and calisthenics is recommended to master movement before adding weights.
The journey to fitness involves addressing nutrition, exercise, and hormonal health for sustainable results.
Transcripts
peace and blessings welcome back to the
channel once again where we talk about
all things health and healing from a
holistic perspective and today will be
no different today we're going to be
talking about how do I build muscle on a
plant-based vegan diet because I've been
getting this question literally for the
last 12 13 years since I went
plant-based how do you build muscle on a
plant-based diet now what I will tell
you is that
I get that question a lot because
I'm about six two around about 220
pounds so I'm not a small person I'm not
a huge person but I'm not a small person
and often when I'm in a gym and I'm
lifting sometimes I'll have on like one
of my shirts to say is plant powered or
vegan muscle or something like that and
people will start the questioning now I
think it's a very important question
from that angle because then when I
explained to them it makes a little bit
of sense to them but I also think it's
very important for this reason as well
as we tend to age what you notice
whether you eat a vegan diet or
plant-based diet or if you eat a
completely meat or carnivore diet what
we tend to notice is that people tend to
lose more and more muscle as they age
and gain more and more fat so this is
really a conversation around body
composition okay and what I mean by that
is your body is composed the muscle is
composed of fats it's composed of many
different things and the two primary
things we're going to focus on is fat
composition and muscle composition
because we want more lean muscle mass on
our body and the reason why that's so
important is because the more lean
muscle mass that you have on your body
that has been scientifically proven that
those individuals are just 10 to be
healthier okay so that's number one
the other thing that I think is very
important to understand around muscle
wasting or what we call sarcopenia as
when you're literally losing muscle is
the important part is as we age
the reason why we're starting to lose so
much muscle is a it's that old saying if
you don't use it you lose it but also as
we age for a lot of people you're seeing
a lot of people's hormones change so
testosterone tends to go down growth
hormone tends to go down cortisol seems
to go up insulin seems to go up blood
sugars grow up and these these things
that are happening are often congruent
whether you're young or old
when you start to lose muscle as you
start to lose muscle cortisol goes up
insulin goes up insulin is the fat
storage hormone okay so it's important
to know a lot of the shifts that are
occurring are because the body is
Shifting as well too now I'll give you
sort of a few reasons why I decided to
let animal products go well the number
one reason was because I was unhealthy I
had high blood pressure I also had sleep
apnea and inflammation all through and
out my body
and so out of desperation to be honest
with you I decided to try going
plant-based removing all animal products
from my diet and in a span of about 30
days
I lost about 17 pounds and I felt
amazing and in 60 days I lost 45 pounds
just simply by first removing all animal
products and then eating completely
plant-based not vegan junk food not
sodas or powders or any of that so
completely plant-based original Foods
okay and so
after that I did the research and as I'm
doing the research on
you know I've always been told like the
benefits of meat as it relates to you
know putting protein in the body but
I've never been told what is the
downsides to me and so as I started to
do this research what I discovered was
you know meat comes with a lot of
saturated fat okay saturated fat is the
very same fat that blocks arteries that
causes strokes and heart attacks okay
the number one cause of human death okay
so that was the first thing I was going
to be helping myself with by getting rid
of the meat because I had high blood
pressure
and I would like to assume a lot of the
high blood pressure came as a result of
having a lot of fat inside of the blood
vessels okay so I researched and found
out that I was going to be eliminating
that the other issue with me as well too
that I discovered was that anytime you
cook meat which we all cook our meat we
don't eat it raw uh it creates these
compounds called heterocyclic amines and
these compounds are carcinogenic they
cause cancer
and so as I was reading The China Study
which is a study that was conducted over
30 years had over 6 000 participants
what it found was that
people who had a composition of five
percent or more of you know animal
protein in their diet what they found
was those people exponentially increased
their risk for cancer okay so that was
the other thing and the other issue is
that that is prevalent that most people
know about is that much of the meat that
most people were eating today or animals
that people were eating today
unfortunately not only comes with the
meat itself but it also comes with
antibiotics it also comes with hormones
um it also comes with these animals
consuming food that they should not
consume like corn and soy and so as a
result it makes these animals sick and
when we eat sick meat we get sick okay
so all of those things are the reasons
why I decided to let me go for that
reason on top of the fact that I regain
a lot of health and I have been
suffering with high blood pressure for
almost 10 years since my teens okay and
so that's the reason why I let me go for
that reason and I'm starting with that
so you understand how do I get to a
point where I'm talking to you about
um how do you build muscle with plants
now what I will tell you what is is that
in the first 60 days when I lost those
45 pounds and I got down to about 195
pounds at that point because I had
ballooned up to about 250.
I looked and felt great and then I
started adding on other things I got too
excited started doing juice fast started
doing water fast and then I think I did
about a 21 day water fast and I got down
to about 178 pounds which oddly enough
was the weight I was in high school okay
so it's the exact weight I was as an
athlete in high school and so
um I was surprised initially that I
could even get down to that weight but I
also to be honest with you
um I didn't feel comfortable uh I wanted
to be bigger I wanted to be stronger
because I felt
um as I was an athlete in college I did
get bigger and stronger I gained about
maybe 15 pounds of muscle after my
freshman year of college and I wanted to
get more back to that so then I had to
go on this journey of figuring out well
how do I add muscle I figure out the
perfect way on how to draw body fat but
now I had to figure out how to add
muscle because what I learned was in
high school I only have a had about five
or seven percent body fat so I was like
pure muscle in high school
and now it's trying to figure out how to
add muscle back in and I'll tell you
for me burning fat was much more easier
than actually adding muscle onto the
body initially because I didn't have a
true understanding of it and so I just
thought it was the weight room and what
I quickly Learned was
because I had gone through this
transition again where I went
plant-based vegan then I had done I
started to do juicing and then I was
doing intermittent fasting and then I
was doing water fasting once you go
through that what you're going to learn
is is that you don't need to eat the
amount of food that you always ate you
don't need to eat three three meals a
day and also snacks as a matter of fact
once I got to that point where I had
gone through the fasting and loss so
much weight that I got down to about 178
pounds I was unable to consume more than
one meal in a day
and so I found it very difficult to
build muscle because to build muscle is
important to know and understand
to build muscle you have to hey you have
to put the muscle under some type of
stress meaning workout exercise Etc okay
to truly build muscle
and so to be able to do that you got to
break the muscle down but to be you have
to build it you have to build it back up
and you have to build it back up with a
combination of the exercises and the
calories okay and so I found it very
difficult to be able to do that and then
I finally mastered the combination of
the two and that has what that has been
what has allowed me to sort of grow
muscle build muscle and I even have a
video that I've seen like on the
internet with somebody's you know
um who I don't know is saying you know
these vegans are out here and they're
pretending to be vegan and there's no
way this person can be this big I guess
the person saw me at the gym or
something there's no way this person can
be this big and this strong and not eat
meat and so to be honest with you I took
the video as a compliment unless as uh
you know about slander but what I will
tell you is it does take a little bit of
mastering and you're in luck today
because I'm gonna share with you a
little bit of how do you build muscle
by simply just eating plants well let's
start with the foundation first as I
mentioned but first mentioned before
everything is about body composition
okay so we're always talking about
obesity okay and you know people adding
so much fat to their body but what we
don't talk about is the importance of
adding muscle to the body okay not just
from the the standpoint of Aesthetics
okay but from the standpoint of being
healthier and adding more longevity to
your life as well too and that's one
thing that I learned when I was in
Okinawa watching these people who were
in their 80s and 90s
who were muscular walking upright doing
gardening doing farming walking up hills
riding bikes what I noticed was those
people who were the healthiest also were
very muscular as well too all right so
let's get into it um first of all it's
important to know and understand that
our bodies make certain amino acids and
that we have to get certain amino acids
from our diet now the reason why I'm
bringing that up is because when I say
protein proteins are just combinations
of amino acids okay just combinations of
amino acids okay so we have amino acids
that our bodies make by itself and then
we have amino acids that we have to get
from our diet and these amino acids are
called the essential amino acids and
there are nine of them okay and so these
amino acids are simply the building
blocks to make a protein okay when I say
protein your heart is called myocardial
okay because it's heart muscle okay you
have lung tissue you have muscle that is
used in the musculoskeletal system so
you have different types of protein the
protein that is in a cow versus in a
human is different but it's all based on
type of building blocks it used in those
building blocks are like bricks okay and
those building blocks are called amino
acids so when you look at a brick house
and you see those individual bricks
those are different proteins okay I mean
a different amino acids just think of it
in terms of that that's the first thing
so the important part
is not that we need protein we need
amino acids to a to be able to build
proteins because our bodies are capable
of building any type of protein why do I
know that because if you have
um damage to your liver
our bodies are capable of regenerating
our liver even if we lose 25 only have
25 percent of our liver remaining after
losing 75 percent our bodies are capable
of regenerating our entire liver just
from 25 okay so that tells us that our
bodies can regenerate just like a lizard
could lose its tail and regrow it we
have parts of ourselves that we can also
regenerate as well too so our bodies
have that capability all right so with
that being said we just need to provide
it with the necessary nutrients I.E
amino acids not proteins okay amino
acids to be able to build that type of
tissue that it needs to build
now here's why that's so important
because when you eat animal protein your
body still has to break that down okay
we have to metabolize that so when you
eat any kind of meat it has to be broken
down from that protein structure which
is the entire meat down to the amino
acids and then your body has to
determine what type of protein do I need
to to provide to the body do I need to
build muscle protein okay do I need to
rebuild the liver okay do I need to add
more muscle to the heart okay so it's
really important to understand all right
it doesn't matter what type of meat
somebody eats it has to be broken down
to the amino acids that's why it goes
into the stomach the stomach acid that
starts to break it down the pancreas
release certain enzymes to help break
down that meat as well to the individual
amino acids okay now here's the cool
thing about plants a plants are much
easier to break down than meat we all
know that I don't think anybody would
refute that the other thing is
you can get all of those non-essential
amino acids from plants there's not one
essential amino acid you can't get from
plant okay so those non-essential amino
acids are going to be methionine
threonine histidine valine what else we
got on there we got phenylalanine we
have tryptophan isoleucine leucine and
then lysine okay so we have nine nine
essential amino acids that our bodies
don't make that we can get from Plants
now here's the other part I'm going to
make very transparent and if this
doesn't make common sense to you then
common sense just doesn't make sense to
you now when people tell me all the time
they'll say well I need to eat meat
because I got to get my protein I always
tell them what are the primary animals
that we typically are getting our
protein from okay what are the primary
animals that people eat okay cows
pigs chickens throw some lamb in there
okay and then some fish all right but
the cows pigs and chickens are the
primary ones I want you to ask yourself
a question do any any of those animals
eat meat to get their protein
think about that for a second do cows
pigs or chickens eat meat to get their
protein that you're consuming to put
protein in your body
no none of them eat meat
so if they're capable of manufacturing
protein their muscle think about it a
cow
a ox
uh gorilla a rhino none of them eat meat
some of the strongest animals in the
world elephant some of the strongest and
biggest animals in the world which means
that they have to produce a lot of
protein
none of them eat meat to create their
muscle Okay so what would make you think
that nature has positioned Us in such a
way where we're not in we're not capable
of manufacturing protein muscle
from Plants okay so like I just want you
to put that in perspective for a second
so then we go into the common sense
corner and from there we can understand
okay what we've been taught about you
know uh protein is a myth that's why in
my book vegetation over medication I
dedicated an entire chapter to the
protein myth okay because we've been
lied to around you know protein one of
some of those myths are only animal
protein can give you protein okay you
can only get your protein from animal
meat uh animal meat that's that's a myth
okay I've literally been living on this
planet Earth for almost 13 years with no
meat and I'm still here
so that tells you one thing that number
two
um
you gotta eat meat because you you know
you need Vitamin B12 well vitamin B12
doesn't even come from animals it is
actually a bacteria okay and guess what
there are plant-based sources of vitamin
B12 and I'll tell you this working at a
hospital
and seeing how many prescriptions I had
to give out for a vitamin B12 deficiency
it is not just vegans okay vitamin B12
deficiency is very common but vitamin
B12 deficiency is very common because so
many people have gut issues as a matter
of fact I did a video on low stomach
acid check that out when you have low
stomach acid you will not be capable of
actually
processing metabolizing utilizing
absorbing the vitamin B12 that you
actually do eat so a lot of people will
have vitamin B12 deficiency because they
have low stomach acid the acid is
required to cleave off what is called a
r protein so that then the vitamin B12
will become active instead of you know
just going out through your poo Okay so
it's really important that's a myth also
and also you can't get complete proteins
from Plants I'll tell you two of them
two sources of complete proteins in just
a second so hold on for that so I had to
break down that first so you at least
have an understanding and now we're
going to get them into the four ways the
four ways that you can actually build
muscle with plants number one and this
is important
you need to increase healthy calories
okay increase healthy calories all right
now I'll tell you I only eat once or
twice a day
but all my calories I try to make sure
they're as Immaculate and as healthy as
possible okay so there's no wastage okay
but if you truly want to be it depends
when I say build muscle
there's levels to it so if you want to
build muscles like you're in the gym
working hard then you definitely need to
increase your calories I would say buy
at least three or four hundred if you
just want to build muscle because you
don't have a lot of muscles
you don't have to necessarily increase
your calories by a significant amount
okay especially when you're eating
plant-based because the important thing
to know and understand about that the
healthier you you eat the more nutrition
you're going to get in your diet and the
less calories plants have okay so you're
not going to get a lot of calories but
I'm going to give you a few ways that
you can get some of those the best
calories to get in for some of those
healthy muscles okay so that's the first
way you got to increase healthy calories
okay I do that by making smoothies
that's the one way you can pack a lot of
calories into one serving okay 1 16
ounce smoothie okay so in my smoothie
I'll have some green leafy vegetables I
have sometimes I have some berries in
there I also have some nuts so maybe I
have a nut milk in there as well too I
will have a combination of things to
pack in those calories to help me build
muscle okay because you can't build a
pyramid with one brick okay in it
requires effort okay so you have to put
in the extra calories if you're trying
to to build muscle okay and the other
thing is adding in some healthy fats
like avocado uh nuts and seeds as well
too that's how you add in the calories
that way as well too okay so number one
increase healthy calories okay
this is one of the things that on my
journey I was struggling with because I
had gotten to a point where I was only
eating once a day and I wasn't eating
very much so I wouldn't wasn't getting a
lot of calories in so it's very hard to
do to build muscle so I had to increase
my calories okay so now I'm somewhere in
the neighborhood of two meals a day and
a um a plant-based protein smoothie no
powders only Whole Foods okay so that's
number one number two
eat
high quality proteins the high quality
proteins I'll give you some examples
okay some of these I put in the
smoothies some of these I make sure I
eat with my meals but chickpeas great
source of protein okay quinoa spell and
TEF and I lean on teff because teff
doesn't have gluten spelled does okay so
those are great sources of protein as
well too chia seeds chia seeds are a
complete protein they have all of the
nine essential amino acids that your
body doesn't make okay so you can get
all of your proteins from the chia seeds
also mushrooms some of my favorite are
going to be lion's mane oyster mushrooms
those are some of my favorites so I'm
eating those a lot as well too hemp seed
another complete protein you get all not
all nine of the essential amino acids
when you put hemp or hemp seeds in your
smoothie or on your Buddha bowl or in
your salad Etc as well too and then wild
rice so don't eat that regular white
rice or eat I don't even eat the brown
rice I eat wild rice which is more of
the original rice we're supposed to have
and that also has a lot of protein as
well too so you want to make sure you
get those healthy sources of protein
powders are not a healthy source of
protein okay because most of them aren't
natural ingredients if you read the
ingredient list most of those things
aren't natural they'll say a whole bunch
of vitamins and minerals but it doesn't
tell you where they come from because
they're not natural vitamins and
minerals okay so I try to get them from
Whole sources okay all right so that's
number two
number three correcting hormonal
imbalances a lot of the reasons why
we're actually losing muscle is because
of hormonal imbalances I'll give you an
example if you have insulin resistance
or high blood blood sugar and you're
pre-diabetic or diabetic or you're not
either but your blood sugars are
constantly high or your insulin is
always high insulin is a fat storage
hormone it will tell your body to
constantly store fat and not build
muscle
the reason why that's so important is
because if you have that imbalance it
won't matter how much you work out if it
if your body's metabolism is saying
store fat okay so correcting hormonal
imbalances and insulin is a hormonal
imbalance okay you can primarily come
correct that through the diet if you're
one of those people who convert it from
a type 2 diabetic to a type one but a
lot of the type 2 diabetics suffer from
insulin resistance which means that
insulin can't escort the sugar that is
in the blood into the muscle cell okay
that's insulin resistance and the
primary reason it can't is because this
fat
clogging up the cell okay so it's
important to know and understand that
correcting that hormonal imbalance
correcting estrogen dominance there's so
much estrogen in our environment in the
form of plants uh I'm sorry Plastics
okay Plastics create a lot of what are
called xenoestrogens okay these are fake
estrogens or endocrine disruptors okay
you also find them in a lot of uh
processed foods you also find them in a
lot of
cosmetic and hygienic products as well
too so you want to avoid ways that
you're adding estrogen to your body in a
form of plastics those things that I
mentioned before but also if you're on
some type of there
um you know birth control pills as well
too as you add more estrogen to the body
you are going to store fat okay so
that's another imbalance that you need
to correct or low testosterone
if you have testosterone is low you will
not be able to build muscle to all my
fillers out there if your testosterone
is low you will not be able to build
muscle okay so that's the reason why
it's also so important that people
realize it's not just about eating and
how you work out you also have to make
sure you don't have hormonal imbalances
because
sometimes just simply
changing your diet or changing how you
work out isn't enough you have to
address these issues and sometimes it's
a lamination some kinds of things that
you need to add on as well too okay so
that's number three correcting hormonal
imbalances and number four and mostly
most importantly is if you want to look
like an athlete you need to train like
one okay and the reason why I say that
is this a lot of people
will come to me and say Hey I want to
get lean I want to get you know fit blah
blah blah I said well send me a picture
of what you want to look like and when
they send the picture it's like Serena
Williams or like some athlete LeBron
James with a eight pack
um you know a gun show and legs that are
just popping and when I tell them I was
like well are you willing to train like
the athlete trains okay because I'll
I'll give you a few differences if you
want to look like a track a track star
looks very different from how
um let's say for instance you have a
Sprinter versus a person who does
cross-country they look very different
okay you have a basketball player versus
a football player they look different
okay so the question is are you willing
to train like them are you healthy
enough to train like them okay I always
ask people that okay because the athlete
will kind of dictate the the type of
activities they do and the type of
training they do as well too to achieve
their physical results that they achieve
and you have to understand there's a
massive amount of effort that goes into
that okay so is your body healthy enough
to do that
and are you willing to do that okay now
if you're willing to do that and your
body isn't currently healthy enough
there are ways that you can gradually
move yourself into that direction I've
seen people in their 70s and their 80s
who look more fit
than people who are in their 20s and
their 30s okay so it's capable it
doesn't matter what age you are it just
depends on where you are you start from
there and you gradually move up okay so
you begin with body weight exercises I
tell people that's the best way to start
because you need to master your own body
weight before you started adding on the
weights okay master your own body weight
that means that you're focusing on
calisthenics that means you're focusing
on things like push-ups jumping jacks
pull-ups squats things of that nature
okay adding some jump rope eventually
okay once you master that now you've
mastered the movement of your body and
the master your own body weight now you
can start to add a master the additional
way for me that has always been the
healthiest way to approach it because my
thing for people is
I'd rather get you structurally fit and
increase your range of motion
and also improve your health along the
way with nutrition so that your body can
take the training that is required to be
able to get to the fitness level that
you desire okay so I hope this has been
helpful in terms of like giving you a
little bit of a road map on how do you
navigate going from
going from essentially where you are to
where you want to go uh of course
there's a lot of other details that I
can't uh go through in this video
because otherwise as you see this is
about a 30 minute video we'll be here
for hours but I do think this is the
great beginning and start line to start
that fitness journey for yourself so if
you enjoyed the video you had any aha
moments put them down in the comments
make sure you share this subscribe and
like and I'll see you in the next video
until the next time peace and blessings
and Godspeed
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