Yep, I agree on taking out the intermittent fasting of the list as well. Tried years ago while working out hard 5X a week, had way slower gains than recently when I ate 4X times a day. Sorry, but if the objective is to gain most mass as possible Dr. ,IF was horrible for me.
You are the first person I've ever seen on UA-cam who correctly mentioned that you should calculate protein needs using your LEAN mass, not just your body weight. THANK YOU!
That’s true. Not a lot of people provide this information. I have provided many such useful tips on my channel including this method of calculating protein requirements. But it’s not English 😶
Doc, as a Personal Trainer I have worked hard to study, study, study and break the perception of clueless muscle heads. Your information is a huge help in guiding others. Know that you are helping tons of others you will never even know about. Keep it up.
00:00 💪 Muscle growth is essential for movement, posture, and metabolism, and maintaining muscle mass is crucial for metabolic health, especially as one ages. 00:42 🥩 High-intensity exercise and adequate protein consumption, preferably from animal sources, are well-known methods to increase muscle growth. 02:42 💊 Creatine supplementation indirectly supports muscle growth by providing energy for high-intensity exercises, aiding in ATP recycling and recovery. 04:18 ❄ Cold therapy, such as cold showers or cryotherapy, can increase calorie burn, stimulate brown fat production, and enhance muscle gene expression. 05:56 🕰 Intermittent fasting, when done correctly, can stimulate growth hormone secretion and improve insulin sensitivity, potentially aiding in muscle growth. 07:08 💊 Arginine supplementation can increase growth hormone levels by inhibiting somatostatin, potentially aiding in muscle growth when taken before workouts.
Dr. Berg, I first started watching you in 2017/2018 primarily for your teachings on the Ketogenic diet, and I continued watching your videos because it seemed you kept up-to-date with the newest health sciences, and genuinely tried to teach us the best ways to be healthy, in all aspects of life. The presentation quality of your videos has gotten much better and I must say you yourself look much healthier! Congrats and thanks for all your time and effort spreading valuable knowledge with us!
I judge people based on their contributions to others. Dude, you are definitely in the top 10 for this past few years. Changing lives, hearts and minds. Literally. 🙌🏼
I recommend everyone to find the book titled Testo 100; it goes deep into all of this, and it changed my life, btw its about 100 ways to naturally boost your testosterone
@@TheSBleeder Heard TRT can cause infertility (decreases natural testosterone production and testicle size; some ppl recover fertility while others don't)
My wife and I talk about something relating to health and BAM! A new video related to what we were talking about, it's happened so many times now that I'm positive he's listening to us 😂
@@DrbergOK so when I train let's say push ups and I did 1 today cz that's my limits after 2 day I can do 2 or 3 that's because mu muscles get stronger and to get stronger muscles you need protein to make them stronger and bigger but I didn't eat protein and I see after month some more muscles that wasn't there befor one month without protein and I know what food have protein You know so can you explain that
@@potatoaim523look, you are a beginner, and the case with beginners is that they can grow muscles pretty fast till a certain amount of time, and the thing you said about protein is true but you do eat food right? even if you don't eat protein rich food you still do eat smth that would have some amount of protein, now if you continue to exercise without eating enough protein after about 6 months your muscle growth will stop, and if you still continue to exercise without eating enough protein you will start to lose muscle, i hope you understood the answer.
@@Drbergone more thing sir, how to take creatine? Because it's been in the news from the beginning that take creatine with carbohydrates, dextrose or grapes juice for better absorption.... What's your advice on this matter? Please enlighten us...
I'm 67 yrs old. Two years ago, after 15 years of sedentary lifestyle, I began working out while also doing intermittent fasting (16/8). I was over 40% bodyfat (most of it in visceral fat-in my belly). Fast forward to today, I'm 25 lbs lighter, my chest is 3" larger, my waist is 3" smaller, and I'm at 17% bodyfat (I'm now 6'1" and 195lbs). I can keep up with most all men less than half my age. I do not adhere to any particular diet; instead, I eat what I desire, but I simply count calories to keep within my BMR (Basal Metabolic Rate). I cannot express how much better I feel. Friends and family that haven't seen me for a while are amazed at the transformation. The other day, the two young women working the front desk of my gym stopped me, complimented me on my physique and asked my age. Their mouths were both agape when I told them. Great things happen when action is taken.
@@alexclare63 because one of them had just seen me do my pull-up routine of 12 pull-ups with my legs straight in front of me, followed by 12 Russian twists while holding myself at the top of my last pull up. Thats how I know. Thanks for asking
Creatine and arginine have definitely helped me a ton over the years. Along with Cod liver oil in the last years helped with alot of the joint aches. Thanks Dr berg!! Enjoy your day
Does cod liver oil really help with joint pain ? It's hard for me to trust the sources because we dont know how long the fish has been out of the water before it's actually iced and processed in a timely fashion. My greatest concern is facility cleanliness and rancidity of the oil 😖🤔
Why do you have joint aches? I dont know how old you are, but I am 63 and I have zero aches and pains, I take hormone replacement and since then, I have no issues, compared to all my friends who don't take it. Have your hormones and thyroid checked. I'm glad I did.
Phones definitely spy on you in some way. I would get videos recommended to me that I never searched up on any computer and only talked about to friends. I think the phones can also get information by the people's phones that are around you. I have had so many times where I've gotten recommend things it could never know unless it was spying on me.
I'm nearly at the 5 month mark with strict diet and workouts. Really started seeing tremendous results when the cold showers were implemented daily. All natural keto diet, minimal snacking on seeds, kraut, and boiled eggs, steak for dinner. Sleeping deeply, and pain threshold is way up. I'm 45 and looking like Tyler Durden, and work 9 hour days with solid focus and energy, and able to push an intense workout in the evening. It's worth it.
Hello, these are outstanding results, congratulations. Would like to know more about your journey. Here is a link for you to share your success story. Looking forward to read it! 👉 www.drberg.com/add-client-success-story
genuinely curios 43m here in best shape of my life but still looking to improve... Ive really learned how to eat constantly to get my metabolism burning red hot. how has the cold therapy resulted in notable improvements?
I'm mid forties and look the best I ever have. Gym 3-4 times a week, lots of walking, eating super healthy although I do drink acolhol in small amounts 2-3 times a week. Finish off with a cold shower every day. I look at other guys my age who look at least 10 yrs older with a beer belly. One mistake I was doing at the gym is sticking to the similar weights week after week at 12 reps. Now started to increase weights considerably and doing 6-8 reps and starting to see big muscle gains.
@@DrbergDoctor Berg, he told us that in his journey.He cut out seeds but I recall watching you for years telling us.That pumpkin seeds are extremely healthy.What's going on here???😮😗
Hi there Dr. Berg. I am still not clear about the cold therapy. Do I stake it after workouts? And what do you mean it will shrink our muscles, I'm scared. Sorry to annoy you but last question. If I finish eating at 6 am in the morning and begin eating at 7 pm (intermittent fasting), at what time do you think I should be working out?
My personal experience with prolonged fasting is that it DOES build muscle. Not the fast itself, but the refeeding/growing phase AFTER the fast. Prolonged fasting boosts HGH to the MAX along with STEM CELLS that build whatever is needed. I'm 52, female, and have as much muscle as I did when I was in my 30s and lifting weights at the gym. I live an active life, but I don't "lift weights."
This is probably not the best way to build muscles, keeping mtor and high high is done by regular high intensity exercise, especially sprinting and other explosive workout, but in general even in gym high intensity does the work
I think the issue for most would be that if you're talking about like a 1-2 day fast or longer ... Someone like myself who is active would be catabolizing muscle during all the walking my dog in doing and other labor intensive activities. Then, sure I would have a boost once I got back into the eating, and lifting, but it would be spinning my wheels. Yes, if you have slower metabolism or are carrying extra weight, then longer fasts probably work great. But would not recommend for younger, fitter, people/ hard gainers this would be problematic. IMO and experience
@@rotcaka I'm extremely active; homestead with 2 year old Labrador. Never sit down. My prolonged fasts were 3- to 5-days. Did a 3-day DRY fast. Built like a brick house. Oh and I'm 5'2" and 105 lbs. In my experience it's a myth that prolonged fasting doesn't build muscle, or at least the recovery phase of fasting.
Dr.Eric Berg! Can you please recommend me a good creatine supplement? my goal right now is to loose weight and gain muscle at the same time, or would you recommend not to take creatine while I’m trying to loose weight and gain muscle?
Outstanding information for us older men who are in shape and weight training!!! I just turned 53 and in the best shape of my life with the energy level equivalent to my 20's and wearing shorts that I haven't been able to wear in over 25 years......and why do I still have shorts from that long ago anyway??? 😁
Hello Dr Berg. Just wanted to ask, is Duck eggs as good? Is it okay to consume? Does it have the same nutrients you could get from the pasture raised eggs?
Low reps. 5-7 reps to isometric or negative failure. Don’t just hit positive failure which isn’t enough. (Forced negative or loaded weight negatives are best.) High protein high good fats. Rest. Each body party once per week. Most people do light weights and try to hit each body part multiple times a week. (Growth is slow and gains stop after about 8 months to a year.) LOW REPS- lots of rest between sets. Lots of recovery between each body part trained. This advice is the opposite of what people want to hear. After 26 years personal training and writing a book on the topic of negative reps - the tips I listed will ensure continued muscle growth beyond what you’ll ever thought possible.
45 years old, about 60 lbs. overweight with a natural weight of 140 lbs. I consume around 100-160 gr. of protein on my gym days with around 70-100 gr. on off days. My creatine use is around 5-7 gr. per day. I can see a substantial difference in just 2-1/2 months of regular exercise. I was 150 lbs with under 20% body fat before a back injury in 2017. Desperately trying to get my body back before it's too late.
Hello. Unfortunately, Dr. Berg does not recommend specific brands, because he can't track the source and quality of materials they use. Dr. Berg is just directing you to the type of supplement that may help so you can begin researching it. -Dr. Berg's Support Team
Here's one you wont hear very often, as a 16 year bodybuilder (always natural). If Creatine messes with your stomach take EFX Kre-Alkalyn its a PH buffered creatine that will never cause stomach issues or bloat (was a game changer for me) Put Spinach in your post workout protein shakes, it lengthens the time your body absorbs the proteins your body is absorbing post workout, People always say "make sure to take your protein shake within a hour of yoir workout" this lets your take in that and eat your 1st protein heavy meal within a 3 hour window of workout and it will change the game for you. Learned thous from some old body builders I trained with. Helped me tremendously.
People may say that but its unneccesary to take in protein asap. Glucose is more important and if you just take protein your body uses it as a glucose Source and Not for building tissue
Creatine upsets your stomach and won't absorb into your blood stream if it's not 100% dissolved in the water before you take it, and it's stubborn about dissolving. My stomach problems disappeared when I switched to creatine HCL because the scoops are smaller and it's more water soluble, plus I stir it into warm water so it dissolves more easily.
@@Durzo1259 that's cool. The ph balanced buffered creatine comes in capsules and I never had 1 stomach issue. It was recommended years ago in a Wright lifting magazine, I believe GNC still carries it. It's a fantastic product. I am actually back at it now, have gained 12lbs of muscle in the past 4 months, might be time to ad it back to the mix.
Hello, Question about creatine supplement: My doctor advice me to stop taking creatine because was not doing well to my kidneys. So probably this supplement is not recommended to everyone? I was always taking the recommended dose daily.
Can you do a video on what all we should do for longevity? I know fasting is good and I’ve been hearing stuff about certain supplements but I want to know exactly in steps what I should do and I know you are the only person I can trust.
Longevity? God revealed everything about this, and about how to live healthy today. You can know it from the pen of Ellen G. White, God's last day prophet. No wonder the Seventh-day Adventists live 10 to 11 years longer than non-Seventh-day Adventists. That's due to their superior health habits. They were informed far in advance about healthy living years before these stuff like fasting, exercise, two meals only, non-smoking, no-caffeine came up only recently. They already know it. That's in their health books way back 1863. The Seventh-day Adventists are more than 150 years advanced when it comes to health, because God revealed many things to Ellen G. White. Read her. Her books are public and there's free online downloadable apps of all her writings.
Anecdotal: Creatine doesn't need a loading phase. Cold therapy will hinder hypertrophy. When i stopped fasting ,I started gaining muscle. Arginine seems to have a positive effect on hypertrophy. Cheers 🥂
I'm gaining muscle while fasting, but they are extended fasts once a month. So it's like a shorter bulk/cut cycle where I eat what I want for three weeks and then fast for one.
Protein.,8-1.5 gm / kgm, Creatin 20gm then down to 3 gm, cold therapy, IF,2 meals a day , no snacks,arginine,2,2gm for short children, 3-6 gm empty stomach,30 minutes before work out, exercises. Keep healthy keep hydrated, sleep well.
@Drberg Thanks so much for sharing all this information with us. Which brand would you recommend for the Creatine, Arginine, and protein shake? (maybe you share a link?)
No particular brand recommendations at the moment. You can find several ones online. High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram.
I’m a person that is kind of “sickly” because I have Young Onset Parkinson’s however I use both intermittent fasting and prolonged fasting with Clean Keto and it makes me feel so much better than eating all the time like a normal person. Definitely need to know what you’re doing when you have a disease or consult with someone who does know and have the skills to keep you on track so fasting can help. The Autophagy I get from it is unreal and staying in Ketosis keeps my central nervous system as calm as ever!
2 things from the perspective of a 23 year old long term lifter here. As far as i know, creatine does not need cycling, as it was earlier thought to decrease sensitivity for it if taken chronically, but was found to not be the case, and now is recommended in about 5 grams a day everyday always. Also the cold therapy gene expression thing seemed interesting and new to me, BUT if you go lifting and in the recovery period afterwards go cold therapy, you will decrease inflammation in the worked and strained muscle, which is a NEGATIVE for growth of the muscle, as inflammation occuring in the muscle is one of the many factors that initiate the growth and recovery of the muscle.
Lift more, eat more, rest more, sleep more. Blow it on just one of those and it won't matter what else you do. I think a lot of people look for secret tricks to avoid the first.
100% agreed. And i would say that a lot of times people can master the eating and resting aspect but they might not have the fundamental knowledge of just how hard and how much to train in the gym to produce muscle at its best potential. Reducing junk volume but pushing hard in your sets. Not overdoing it with drop sets or beyond failure reps and so on I'd say that these things build up a lot of fatigue for little to no extra gain and that's really what a lot of people miss the point about. A lot of people mistakenly think that going to the gym all days a week will get them muscles but that's simply not true since the body needs rest and high intensity training in appropriate doses
Thanks for the video very informative. I have question how grams of creatine do I need a day a d do you recommend pill or powder. I am 63 years old I exercise 5 days a week I do cardio and weight lifting I also walk about 2 miles the days I am not in the gym. I did full carnivore diet for four months and loss 60 pounds right now I am in balance diet with meats eggs pasta and bread h and have maintain my weight last 6 months between 200 / 205 Thanks again
6:00 this is true. During Ramadan while fasting my testosterone was rising. I could feel it and I got angrie when it did raise thats how I knew my T was getting high
Hi Dr. Berg, What is your view on intermittent fasting (16-8) and exercising in the morning (weightlifting) for muscle growth. Would you also advise a cold plunge in the morning before working out? Thank you!
Managing your insulin levels through strategic nutrition and fasting protocols is crucial in optimizing muscle growth. Check out this video and article for more data 👉 www.drberg.com/blog/intermittent-fasting-and-muscle-mass-gain
Dr. Berg, what if creatine causes hair loss? I notice that, when I suplemment with it, my hair becomes thinner and, eventually, disappear... is there a way of consuming it without this side effects?
I have/had a brain tumour, and I wanted to pack on some muscle quick, so I took some creatine for a while and my latest scans from the hospital show some "nodules" (not the origional nurocytoma that I healed from with I.F and keto) and felt some pressure in my head for a few weeks before I stopped. So i feel creatine can benifit you but if you have any type of tumour I'd maybe think twice about using it.
The 20grams he recommends seems excessive. Did he mean 20 g over 5 days = 5g/ day? I rarely ever take more than like 2-3 g/ day and usually just cycle on and off constantly. Sometimes 1 g, sometimes 3g ... Sometimes trace amounts. I've always supplemented in this way with multivitamins,etc. I feel it's more natural. The body would get random amounts of nutrients depending on the food source and time of year and what's available ... Hope You're doing well 🙏 ✌🏽 Thanks for sharing about contraindications!
@@rotcakaA typical loading strategy would be to consume 20g creatine a day (5g x4) for 5-7 days. This will be enough to ensure your muscle creatine stores are fully saturated and you're ready to start making increased training gains.
Hello Dr Berg. I'd like to know your thoughts on creatine side effects. Some research link creatine with hair loss. Is there any way one can prevent hair loss when taking creatine?
Be careful with creatine. I was only taking a half serving (I have a low body weight), and I got horrible cramping, first in my lower legs and then in all my extremities. You need to drink a ton on water to a avoid this as it pulls the water out of the extra-cellular tissue and into the muscles. It also builds up in your system and takes up to six weeks to leave the body.
A NFL player once told me that when taking creatin you HAVE to drink a lot of water because creatin will dehydrate you. That's probably what happened to you
Creatin, along side restoring your atp energy, sends water in your muscle. If you aren't drinking enough water you will of course have cramps. 3L of water should be enough if you are low body weight. Also don't listen to what this guy is saying. It isn't proven to cycle it and you should aim for 0,15g for kg.
@@martialchampagne I take 210 mg per day plus use magnesium spray directly on the muscles. My cramps were definitely from dehydration due to the water being pulled into the muscles from the creatine. I stopped the creatine about a month ago and it seems to be wearing off now.
HIIT for someone like me with PCOS and adenomysis, is it recommended? I am skinny fat, with slightly more arm fat; a sign of estrogen dominance which i learned on your channel :)
Hey Dr Berg, What to do when you can't reduce carbs or go on a keto. As I'm a vegetarian. So should I consume low carbs if so then how much low carbs please give a average.
I’m wondering what you think of Netflix “The Game Changers” that showed studies of plant protein being just as good for building muscle as animal protein? And vegan athletes that claimed they could build muscle just as easy?
I take Creatine (Nutricost Performance) & it doesn't give me energy. I actually feel tired and sleepy. Is there a reason for that? Should I change the brand?
here the best one. train everyday every muscle group till near failure. start with 5 days a week for 1h, introduce 6th day, pump up those workouts to 2.30h in the next few months, introduce 7th day, same routine, 8th day, and than go find out your limit. hormesis will kick in, you will be able to train 12-15 days in a row, same muscle groups, till near failure or failure, depends. than 1 day break, than repeat. that will make you look like on steroids, without even knowing their name. me and about 50 of us guys from a streetworkout park near my home, are doing this for 13-14 years now. no body believes we are not juicing. i hope ive helped.
@@David-ed1jm yeah, thats why youre average looking, cause the body follow your mind. and i train some 15y olds who are more developed than you. mentally and physically. so you see, the only garbage here is your brain. keep traning splits 😂
Hello. Unfortunately, Dr. Berg does not recommend specific brands, because he can't track the source and quality of materials they use. Dr. Berg is just directing you to the type of supplement that may help so you can begin researching it. -Dr. Berg's Support Team
uhm animal protein is made of amino acids, the human body breaks down long chain amino acida to make protein so how is animal protein better than plant protein ? its all amino acids
1. High intensity exercise
2. Quality protein intake
3. Creatine supplementation
4. Cold therapy
5. Adequate recovery
Yep, I agree on taking out the intermittent fasting of the list as well.
Tried years ago while working out hard 5X a week, had way slower gains than recently when I ate 4X times a day.
Sorry, but if the objective is to gain most mass as possible Dr. ,IF was horrible for me.
taurine-beta alainine-carbs as well-adaptogens
6. Juice up !@@Crimin4L
No cold!
You are the first person I've ever seen on UA-cam who correctly mentioned that you should calculate protein needs using your LEAN mass, not just your body weight. THANK YOU!
There are plenty of other persons who have done that.
@@aquamon17true. Mike mentzer
@@aquamon17plenty!
That’s true. Not a lot of people provide this information. I have provided many such useful tips on my channel including this method of calculating protein requirements. But it’s not English 😶
Dr.berg is getting more serious with his videos because of competition. ❤
Sleep and rest/recovery is key too.
Very key, I’m currently struggling with fatigue cus my sleep is poor
he didn't need to say the things everyone knows.
Dr berg never said that, so I am staying awake. Unless you are a doctor too?
@@deathorb that’s silly. Lol 😂
@garybritting1892 Dr berg is a great youtube doc.
Doc, as a Personal Trainer I have worked hard to study, study, study and break the perception of clueless muscle heads. Your information is a huge help in guiding others. Know that you are helping tons of others you will never even know about. Keep it up.
Why don't u just blow the doctor?? Wtf
00:00 💪 Muscle growth is essential for movement, posture, and metabolism, and maintaining muscle mass is crucial for metabolic health, especially as one ages.
00:42 🥩 High-intensity exercise and adequate protein consumption, preferably from animal sources, are well-known methods to increase muscle growth.
02:42 💊 Creatine supplementation indirectly supports muscle growth by providing energy for high-intensity exercises, aiding in ATP recycling and recovery.
04:18 ❄ Cold therapy, such as cold showers or cryotherapy, can increase calorie burn, stimulate brown fat production, and enhance muscle gene expression.
05:56 🕰 Intermittent fasting, when done correctly, can stimulate growth hormone secretion and improve insulin sensitivity, potentially aiding in muscle growth.
07:08 💊 Arginine supplementation can increase growth hormone levels by inhibiting somatostatin, potentially aiding in muscle growth when taken before workouts.
Dr. Berg, I first started watching you in 2017/2018 primarily for your teachings on the Ketogenic diet, and I continued watching your videos because it seemed you kept up-to-date with the newest health sciences, and genuinely tried to teach us the best ways to be healthy, in all aspects of life. The presentation quality of your videos has gotten much better and I must say you yourself look much healthier! Congrats and thanks for all your time and effort spreading valuable knowledge with us!
Thank you very much for your continued support. Hope some of my videos helped you. Appreciate your message.
I judge people based on their contributions to others. Dude, you are definitely in the top 10 for this past few years. Changing lives, hearts and minds. Literally. 🙌🏼
Thank you for your message. Happy to help you all.
@@Drberghello Dr Berg, what would u suggest to build more muscle if a person is suffering from FSHd
Translate in Indonesian language please!!!
@@Drberg100% I watch u everyday man. You are doing something that is very amazing and I pray you continue doing this!!
I recommend everyone to find the book titled Testo 100; it goes deep into all of this, and it changed my life, btw its about 100 ways to naturally boost your testosterone
i find that ebook on your channel last month and buy it. I already feel changes
The testosterone book. How to increase your testosterone 100% naturally←is this book ？？
I have a million ways to make you a billionaire Hulk. The higher the number of ways needed, the least important it becomes.
#1: Testosterone replacement therapy
@@TheSBleeder
Heard TRT can cause infertility (decreases natural testosterone production and testicle size; some ppl recover fertility while others don't)
I swear Dr Berg is reading my mind with his perfectly timed videos.
My wife and I talk about something relating to health and BAM! A new video related to what we were talking about, it's happened so many times now that I'm positive he's listening to us 😂
Happy that you found it useful!
@@DrbergOK so
when I train let's say push ups and I did 1 today cz that's my limits after 2 day I can do 2 or 3 that's because mu muscles get stronger and to get stronger muscles you need protein to make them stronger and bigger but I didn't eat protein and I see after month some more muscles that wasn't there befor one month without protein and I know what food have protein
You know so can you explain that
Same, I was just searching for ways to train without affecting arthritis and joints for my mum
@@potatoaim523look, you are a beginner, and the case with beginners is that they can grow muscles pretty fast till a certain amount of time, and the thing you said about protein is true but you do eat food right? even if you don't eat protein rich food you still do eat smth that would have some amount of protein, now if you continue to exercise without eating enough protein after about 6 months your muscle growth will stop, and if you still continue to exercise without eating enough protein you will start to lose muscle, i hope you understood the answer.
We are lucky to hv u doctor around our times.... I hope future generations will have theirs doctor berg too.... A man with honesty....
Thank you so much for your support!
BLESSED!!
@@Rchelle_YAHsdaughter❤
@@Drbergone more thing sir, how to take creatine? Because it's been in the news from the beginning that take creatine with carbohydrates, dextrose or grapes juice for better absorption.... What's your advice on this matter? Please enlighten us...
I'm 67 yrs old. Two years ago, after 15 years of sedentary lifestyle, I began working out while also doing intermittent fasting (16/8). I was over 40% bodyfat (most of it in visceral fat-in my belly). Fast forward to today, I'm 25 lbs lighter, my chest is 3" larger, my waist is 3" smaller, and I'm at 17% bodyfat (I'm now 6'1" and 195lbs). I can keep up with most all men less than half my age. I do not adhere to any particular diet; instead, I eat what I desire, but I simply count calories to keep within my BMR (Basal Metabolic Rate). I cannot express how much better I feel. Friends and family that haven't seen me for a while are amazed at the transformation. The other day, the two young women working the front desk of my gym stopped me, complimented me on my physique and asked my age. Their mouths were both agape when I told them. Great things happen when action is taken.
Seems to be it would still be wise to avoid foods that clog the arteries..
Good for you man. God bless you with even more health.
That's great brother!
How do you know their mouths weren’t agape because they thought you looked way older than the age you told them?
@@alexclare63 because one of them had just seen me do my pull-up routine of 12 pull-ups with my legs straight in front of me, followed by 12 Russian twists while holding myself at the top of my last pull up. Thats how I know. Thanks for asking
short, precise with no side comments, i love this video, and the fact you are direct of what is needed. thanks
Creatine and arginine have definitely helped me a ton over the years. Along with Cod liver oil in the last years helped with alot of the joint aches. Thanks Dr berg!! Enjoy your day
Does cod liver oil really help with joint pain ? It's hard for me to trust the sources because we dont know how long the fish has been out of the water before it's actually iced and processed in a timely fashion. My greatest concern is facility cleanliness and rancidity of the oil 😖🤔
Investigate the use of supplemental boron. Incredible research supporting healthy bones and joints, treating arthritis even.
Why do you have joint aches? I dont know how old you are, but I am 63 and I have zero aches and pains, I take hormone replacement and since then, I have no issues, compared to all my friends who don't take it. Have your hormones and thyroid checked. I'm glad I did.
@@loneranger7573 Loneranger. Is your hormone and thyroid supplementation synthetic and or natural?
L-Citrulline over Arginine, anyday.
Someone needs to compile this or Dr Berg has to write a book to preserve this knowledge
Its too important
Thanks so much for your support!
AI will !!!
Hi dr can you take creatine if your on high blood pressure meds, amolodopine @Drberg
So weird, this is my first day back to the gym in 8 months and I get this video in my feed. Great tips and motivation! Thank you!
Phones definitely spy on you in some way. I would get videos recommended to me that I never searched up on any computer and only talked about to friends. I think the phones can also get information by the people's phones that are around you. I have had so many times where I've gotten recommend things it could never know unless it was spying on me.
UA-cam works in magical ways doesn't it
220000 people watched so the chance that a few just stayed the gym is not surprising
Great explanation, Dr Berg. Thanks for your helpful advice 🙏🏻
Thanks. Happy that you found it useful!
I'm nearly at the 5 month mark with strict diet and workouts. Really started seeing tremendous results when the cold showers were implemented daily. All natural keto diet, minimal snacking on seeds, kraut, and boiled eggs, steak for dinner. Sleeping deeply, and pain threshold is way up. I'm 45 and looking like Tyler Durden, and work 9 hour days with solid focus and energy, and able to push an intense workout in the evening. It's worth it.
Hello, these are outstanding results, congratulations. Would like to know more about your journey. Here is a link for you to share your success story. Looking forward to read it! 👉 www.drberg.com/add-client-success-story
genuinely curios 43m here in best shape of my life but still looking to improve... Ive really learned how to eat constantly to get my metabolism burning red hot. how has the cold therapy resulted in notable improvements?
I'm mid forties and look the best I ever have. Gym 3-4 times a week, lots of walking, eating super healthy although I do drink acolhol in small amounts 2-3 times a week. Finish off with a cold shower every day. I look at other guys my age who look at least 10 yrs older with a beer belly. One mistake I was doing at the gym is sticking to the similar weights week after week at 12 reps. Now started to increase weights considerably and doing 6-8 reps and starting to see big muscle gains.
How many sets are you doing?@@IAmWatchingYouBeCareful
@@DrbergDoctor Berg, he told us that in his journey.He cut out seeds but I recall watching you for years telling us.That pumpkin seeds are extremely healthy.What's going on here???😮😗
Love your channel thank you and you look great Dr. Berg
Excellent, informative, and educating video on overall muscle growth and building!
Thanks a million;
Dr. Berg!
Would you recommend these tips for women?
Dr berg the 🐐
First 💪
Facts!!!
@@FrancescoIannottaYT🙄🤢 SO? Also.... u were NOT 1st
@@FrancescoIannottaYTyour a DONKEY.... sooooo 😂
I appreciate your kind words.
Dr Berg, what are some recommendations for GOOD sources of Creatine/Arginine supplements?
"Veltrixia has the ultimate testosterone booster. Seriously, it made a huge difference for me!"
What that
@@Harsha-tt2gvthere's no such thing, his likes are boosted so just ignore his comment.
Hi there Dr. Berg. I am still not clear about the cold therapy. Do I stake it after workouts? And what do you mean it will shrink our muscles, I'm scared. Sorry to annoy you but last question. If I finish eating at 6 am in the morning and begin eating at 7 pm (intermittent fasting), at what time do you think I should be working out?
My personal experience with prolonged fasting is that it DOES build muscle. Not the fast itself, but the refeeding/growing phase AFTER the fast. Prolonged fasting boosts HGH to the MAX along with STEM CELLS that build whatever is needed. I'm 52, female, and have as much muscle as I did when I was in my 30s and lifting weights at the gym. I live an active life, but I don't "lift weights."
55 & my arms never looked better…lifting weights is not my thing but yoga, running, walks & good food work wonders.
Don't forget fasting induces your body to generate HGH high growth hormones
This is probably not the best way to build muscles, keeping mtor and high high is done by regular high intensity exercise, especially sprinting and other explosive workout, but in general even in gym high intensity does the work
I think the issue for most would be that if you're talking about like a 1-2 day fast or longer ... Someone like myself who is active would be catabolizing muscle during all the walking my dog in doing and other labor intensive activities. Then, sure I would have a boost once I got back into the eating, and lifting, but it would be spinning my wheels.
Yes, if you have slower metabolism or are carrying extra weight, then longer fasts probably work great. But would not recommend for younger, fitter, people/ hard gainers this would be problematic. IMO and experience
@@rotcaka I'm extremely active; homestead with 2 year old Labrador. Never sit down. My prolonged fasts were 3- to 5-days. Did a 3-day DRY fast. Built like a brick house. Oh and I'm 5'2" and 105 lbs. In my experience it's a myth that prolonged fasting doesn't build muscle, or at least the recovery phase of fasting.
Dr.Eric Berg! Can you please recommend me a good creatine supplement? my goal right now is to loose weight and gain muscle at the same time, or would you recommend not to take creatine while I’m trying to loose weight and gain muscle?
Outstanding information for us older men who are in shape and weight training!!! I just turned 53 and in the best shape of my life with the energy level equivalent to my 20's and wearing shorts that I haven't been able to wear in over 25 years......and why do I still have shorts from that long ago anyway??? 😁
At 53 you already consider yourself a old man. I'm 61 and I don't consider myself a old man hell no. :-)
@@BainsPummy Well.....let's just say I USED to consider 53 old.....but sorry....61 is old for sure! Lol
Keep them and wear with pride!
@@shawnlewis1918 Well that's your opinion, not me I can do and doing it whatsever a 20 year old can do. I'm sure proud of myself.Attitude matters
😂
Hello Dr Berg. Just wanted to ask, is Duck eggs as good? Is it okay to consume? Does it have the same nutrients you could get from the pasture raised eggs?
Hello. Sorry, we do not have information/ video about this. We will add this to our video suggestion list for now. Thanks.
Low reps. 5-7 reps to isometric or negative failure. Don’t just hit positive failure which isn’t enough. (Forced negative or loaded weight negatives are best.) High protein high good fats. Rest. Each body party once per week. Most people do light weights and try to hit each body part multiple times a week. (Growth is slow and gains stop after about 8 months to a year.)
LOW REPS- lots of rest between sets.
Lots of recovery between each body part trained.
This advice is the opposite of what people want to hear.
After 26 years personal training and writing a book on the topic of negative reps - the tips I listed will ensure continued muscle growth beyond what you’ll ever thought possible.
What's negative failure
Negative failure = success ?🤔
All good, but gymnasts train everyday pretty much. If your body builds a tolerance, follow it. Listen to body but yeah, it's all good advice.
Well, intense negative training requires a good amount of carbs or gains are virtually impossible, esp post work out.
Mike mentzer was all about this training routine. So ahead of his time.
Which brand of Creatine do you recommend ?
45 years old, about 60 lbs. overweight with a natural weight of 140 lbs. I consume around 100-160 gr. of protein on my gym days with around 70-100 gr. on off days. My creatine use is around 5-7 gr. per day. I can see a substantial difference in just 2-1/2 months of regular exercise. I was 150 lbs with under 20% body fat before a back injury in 2017. Desperately trying to get my body back before it's too late.
you can do it…. There’s also another great healthy weight loss method if you would like to know what it is.
Please recommend any brands to get creatine. Thanks
Hello. Unfortunately, Dr. Berg does not recommend specific brands, because he can't track the source and quality of materials they use. Dr. Berg is just directing you to the type of supplement that may help so you can begin researching it.
-Dr. Berg's Support Team
Here's one you wont hear very often, as a 16 year bodybuilder (always natural).
If Creatine messes with your stomach take EFX Kre-Alkalyn its a PH buffered creatine that will never cause stomach issues or bloat (was a game changer for me)
Put Spinach in your post workout protein shakes, it lengthens the time your body absorbs the proteins your body is absorbing post workout, People always say "make sure to take your protein shake within a hour of yoir workout" this lets your take in that and eat your 1st protein heavy meal within a 3 hour window of workout and it will change the game for you. Learned thous from some old body builders I trained with. Helped me tremendously.
People may say that but its unneccesary to take in protein asap. Glucose is more important and if you just take protein your body uses it as a glucose Source and Not for building tissue
Why put spinach in post workout protein ?
@@Angry_Lion I always did within an hour and then got a good meal in within 3 hours.
Creatine upsets your stomach and won't absorb into your blood stream if it's not 100% dissolved in the water before you take it, and it's stubborn about dissolving. My stomach problems disappeared when I switched to creatine HCL because the scoops are smaller and it's more water soluble, plus I stir it into warm water so it dissolves more easily.
@@Durzo1259 that's cool. The ph balanced buffered creatine comes in capsules and I never had 1 stomach issue. It was recommended years ago in a Wright lifting magazine, I believe GNC still carries it. It's a fantastic product. I am actually back at it now, have gained 12lbs of muscle in the past 4 months, might be time to ad it back to the mix.
Dr Berg! Thanks for the valuable info, but can you mention the exact details about supplementing creatine please!??
thank you for a summary in the video description.
You are very welcome!
When to take creatine? Like what part of the day or on an empty stomach and such.
Thanks for the info is it for over 52's 🙃?
Hello,
Question about creatine supplement:
My doctor advice me to stop taking creatine because was not doing well to my kidneys. So probably this supplement is not recommended to everyone?
I was always taking the recommended dose daily.
Can you do a video on what all we should do for longevity? I know fasting is good and I’ve been hearing stuff about certain supplements but I want to know exactly in steps what I should do and I know you are the only person I can trust.
Longevity? God revealed everything about this, and about how to live healthy today. You can know it from the pen of Ellen G. White, God's last day prophet. No wonder the Seventh-day Adventists live 10 to 11 years longer than non-Seventh-day Adventists. That's due to their superior health habits. They were informed far in advance about healthy living years before these stuff like fasting, exercise, two meals only, non-smoking, no-caffeine came up only recently. They already know it. That's in their health books way back 1863. The Seventh-day Adventists are more than 150 years advanced when it comes to health, because God revealed many things to Ellen G. White. Read her. Her books are public and there's free online downloadable apps of all her writings.
How long before exercise should we take creatine??????
Anecdotal: Creatine doesn't need a loading phase. Cold therapy will hinder hypertrophy. When i stopped fasting ,I started gaining muscle. Arginine seems to have a positive effect on hypertrophy. Cheers 🥂
I'm gaining muscle while fasting, but they are extended fasts once a month. So it's like a shorter bulk/cut cycle where I eat what I want for three weeks and then fast for one.
do you recommend any type of creatine or just it wont matter what creatine i buy as long as its creatine
Tank
Am a logger..
Been 2 months no sugar...
I started to see benefits ❤
Protein.,8-1.5 gm / kgm, Creatin 20gm then down to 3 gm, cold therapy, IF,2 meals a day , no snacks,arginine,2,2gm for short children, 3-6 gm empty stomach,30 minutes before work out, exercises. Keep healthy keep hydrated, sleep well.
Yeah, but no one even mention water.
Dr can you clarify to me, Dr Berg said 20gram for 5 days meaning take 20grams of creatine per day for 5 days consecutively or what?
Grams = g not gm
@@hellothere-b6q Nah, I'll take it dry.
Doesn’t sound too hard does it?!😂
how does creatine effect us on a Keto diet? is it ok to use as a supplement? i see carbs on the labels.
So good to hear about muscles growth. I wish I knew this years back.
Is the amount of Creatine you suggested PER DAY or the total over. 5 days?
Excellent info! Thanks Dr Berg, you’re the BEST!
I appreciate your kind words.
@Drberg Thanks so much for sharing all this information with us.
Which brand would you recommend for the Creatine, Arginine, and protein shake? (maybe you share a link?)
No particular brand recommendations at the moment. You can find several ones online.
High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram.
I’m a person that is kind of “sickly” because I have Young Onset Parkinson’s however I use both intermittent fasting and prolonged fasting with Clean Keto and it makes me feel so much better than eating all the time like a normal person. Definitely need to know what you’re doing when you have a disease or consult with someone who does know and have the skills to keep you on track so fasting can help. The Autophagy I get from it is unreal and staying in Ketosis keeps my central nervous system as calm as ever!
@Dr. Berg, Which supplement would you recommend for people building muscles aside Creatine.
Check out this video:
ua-cam.com/video/sXm0YPPg9-I/v-deo.html
@@Drberg Thank you Doc.
2 things from the perspective of a 23 year old long term lifter here. As far as i know, creatine does not need cycling, as it was earlier thought to decrease sensitivity for it if taken chronically, but was found to not be the case, and now is recommended in about 5 grams a day everyday always.
Also the cold therapy gene expression thing seemed interesting and new to me, BUT if you go lifting and in the recovery period afterwards go cold therapy, you will decrease inflammation in the worked and strained muscle, which is a NEGATIVE for growth of the muscle, as inflammation occuring in the muscle is one of the many factors that initiate the growth and recovery of the muscle.
Hi dr. Thank you for your amazing video I got a question.
So every months should I go to 20 gm n then drop back to 3 g? Like every month?
Very informative in a short video, some of these facts are tried and tested!
Thank you Doc!! Much appreciation and respect for your work of value 🙏
Lift more, eat more, rest more, sleep more. Blow it on just one of those and it won't matter what else you do. I think a lot of people look for secret tricks to avoid the first.
Very true!
100% agreed. And i would say that a lot of times people can master the eating and resting aspect but they might not have the fundamental knowledge of just how hard and how much to train in the gym to produce muscle at its best potential. Reducing junk volume but pushing hard in your sets. Not overdoing it with drop sets or beyond failure reps and so on I'd say that these things build up a lot of fatigue for little to no extra gain and that's really what a lot of people miss the point about. A lot of people mistakenly think that going to the gym all days a week will get them muscles but that's simply not true since the body needs rest and high intensity training in appropriate doses
I have a bigger issue with the last😭😭😭
One more you forgot “ Bang More” 😂
Hello Dr.berg, with creatine, do you load with 20g for 5 days every month ? And then go with 3g ?
arginine down-regulating somastatin thereby indirectly up-regulating HgH is the kind of science I enjoy. and used to do back in the day lol
Can I start giving some to my son who is now 8 year old? Any side effects?
please dont, only give it to him when he turns 15 -17@@anyachong1870
@@anyachong1870why? let him grow naturally first, and by the 15 years of age if you think he is not growing then you need to think about this.
What If I have a compromised gut situation? Should I take Amino acids?
best timing thanks Eric
You are welcome!
U r the beste Eric
Thanks for the video very informative. I have question how grams of creatine do I need a day a d do you recommend pill or powder.
I am 63 years old I exercise 5 days a week I do cardio and weight lifting I also walk about 2 miles the days I am not in the gym.
I did full carnivore diet for four months and loss 60 pounds right now I am in balance diet with meats eggs pasta and bread h and have maintain my weight last 6 months between 200 / 205
Thanks again
This is so helpful. Thanks, Dr. B 🎉🎉🎉
You're most welcome! Glad it helps!
This is such a helpful video. Thank you for that.
Glad it helps!
6:00 this is true. During Ramadan while fasting my testosterone was rising. I could feel it and I got angrie when it did raise thats how I knew my T was getting high
Also hunger makes one more irritable
@@cursedinferno9904never if you can
Hi Dr. Berg,
What is your view on intermittent fasting (16-8) and exercising in the morning (weightlifting) for muscle growth. Would you also advise a cold plunge in the morning before working out? Thank you!
Managing your insulin levels through strategic nutrition and fasting protocols is crucial in optimizing muscle growth.
Check out this video and article for more data 👉 www.drberg.com/blog/intermittent-fasting-and-muscle-mass-gain
He forgot anabolics...
💯
Anabolic steroid after So Many months forgot about pussy pussy😊
Yes anabolic is way to get our goals..not fake motivation that possible via natural alao
😂😂😂
Crybaby alert
Thank you, Dr. Eric. Is Arginine really working to increase growth in children? Best wishes 🍀
I love your videos and your supplements. Recently had my blood work checked and everything was great, including my electrolyte levels.
Fantastic!
Dr. Berg, what if creatine causes hair loss? I notice that, when I suplemment with it, my hair becomes thinner and, eventually, disappear... is there a way of consuming it without this side effects?
Really needed this.
Thank you kindly Dr Berg 😊
Very glad to be of help.
When is the best time to take creatine... Before or after a workout? I really love your channel. Thanks Dr Berg.
From what I’ve seen it doesn’t matter when you take it during the day, it doesn’t even need to be consistent from day to day so long as you get it in
Amazing video, Dr Berg. Great explanation. Thank you ❤😊
Thank you kindly. I'm glad you liked this post.
Hii I am from India and I am learning English speaking and I want your help
at what age is it ok for a young man to use creatine supplementation??...
I follow Mike Mentzer HIT, and is given me ousting results.
Obviously with great nutrition.
Please clarify.. per meal? Per day?
I have/had a brain tumour, and I wanted to pack on some muscle quick, so I took some creatine for a while and my latest scans from the hospital show some "nodules" (not the origional nurocytoma that I healed from with I.F and keto) and felt some pressure in my head for a few weeks before I stopped. So i feel creatine can benifit you but if you have any type of tumour I'd maybe think twice about using it.
The 20grams he recommends seems excessive. Did he mean 20 g over 5 days = 5g/ day? I rarely ever take more than like 2-3 g/ day and usually just cycle on and off constantly. Sometimes 1 g, sometimes 3g ... Sometimes trace amounts. I've always supplemented in this way with multivitamins,etc. I feel it's more natural. The body would get random amounts of nutrients depending on the food source and time of year and what's available ...
Hope You're doing well 🙏 ✌🏽
Thanks for sharing about contraindications!
@@rotcakaA typical loading strategy would be to consume 20g creatine a day (5g x4) for 5-7 days. This will be enough to ensure your muscle creatine stores are fully saturated and you're ready to start making increased training gains.
What about vegetarians?
Kindly suggest.
Thanks for mentioning pounds as it's more understanding for me 😊
Sure thing!
Hello Dr Berg. I'd like to know your thoughts on creatine side effects. Some research link creatine with hair loss. Is there any way one can prevent hair loss when taking creatine?
Be careful with creatine. I was only taking a half serving (I have a low body weight), and I got horrible cramping, first in my lower legs and then in all my extremities. You need to drink a ton on water to a avoid this as it pulls the water out of the extra-cellular tissue and into the muscles. It also builds up in your system and takes up to six weeks to leave the body.
A NFL player once told me that when taking creatin you HAVE to drink a lot of water because creatin will dehydrate you. That's probably what happened to you
Try Kre - Alkalyn, it's a PH buffered creatine that will cause less issues, but you do have to at least triple up on your water with any of them.
Creatin, along side restoring your atp energy, sends water in your muscle. If you aren't drinking enough water you will of course have cramps. 3L of water should be enough if you are low body weight. Also don't listen to what this guy is saying. It isn't proven to cycle it and you should aim for 0,15g for kg.
I took 500 mg magnesium and the cramps disappeared
@@martialchampagne
I take 210 mg per day plus use magnesium spray directly on the muscles. My cramps were definitely from dehydration due to the water being pulled into the muscles from the creatine. I stopped the creatine about a month ago and it seems to be wearing off now.
Very interesting and very informative 👌 👍 🤔
Yea dr b more on muscle growth deep dive etc, I know u have a lot of videos already but keep them coming thank u!!
Can you take Glutamine, Leucine and Arginine at the same time ?
❤ Thank you so much Doctor Berg 🙏
It was nothing at all.
HIIT for someone like me with PCOS and adenomysis, is it recommended? I am skinny fat, with slightly more arm fat; a sign of estrogen dominance which i learned on your channel :)
The best doctor 💪🤝
I appreciate your kind words.
Hi Dr. Berg, will taking creatine be harmful to kidneys?
Thank you Dr stay blessed 🙏🏾🙏🏾🙏🏾
Very glad to be of help!
Hey Dr Berg, What to do when you can't reduce carbs or go on a keto. As I'm a vegetarian. So should I consume low carbs if so then how much low carbs please give a average.
Good advice doc. I'll get right to it .thanks..
Thanks. You are very welcome.
where do I get some questions answered?
Thanks for sharing ❤
You're so welcome!
Hey dr Berg
Would you use 20grams creatin per day in the next 5 days or 20 grams in total over 5 days?
I’m wondering what you think of Netflix “The Game Changers” that showed studies of plant protein being just as good for building muscle as animal protein? And vegan athletes that claimed they could build muscle just as easy?
Hi there. Please see here: ua-cam.com/video/V6gjIwxszzM/v-deo.html
@@DrbergThanks bro!
I'm vegan and have put on plenty of muscle..hydration via fruit is just as important for me as protein
I take Creatine (Nutricost Performance) & it doesn't give me energy. I actually feel tired and sleepy. Is there a reason for that? Should I change the brand?
Creatine raises blood pressure and causes increased aggression in some people. So listen to your body when taking this.
There are a lot of creatine in the market doc. What type of Creatine did you recommend
here the best one. train everyday every muscle group till near failure. start with 5 days a week for 1h, introduce 6th day, pump up those workouts to 2.30h in the next few months, introduce 7th day, same routine, 8th day, and than go find out your limit. hormesis will kick in, you will be able to train 12-15 days in a row, same muscle groups, till near failure or failure, depends. than 1 day break, than repeat. that will make you look like on steroids, without even knowing their name. me and about 50 of us guys from a streetworkout park near my home, are doing this for 13-14 years now. no body believes we are not juicing. i hope ive helped.
I heard we should have rest day every week
Who the he'll has time for this? You gotta be kidding right. I have young kids and a job. I exercise almost every day but 2.5 hour per day is mental.
What a load of garbage.
@@David-ed1jm yeah, thats why youre average looking, cause the body follow your mind. and i train some 15y olds who are more developed than you. mentally and physically. so you see, the only garbage here is your brain. keep traning splits 😂
What's the best arginine supplement?
Hello. Unfortunately, Dr. Berg does not recommend specific brands, because he can't track the source and quality of materials they use. Dr. Berg is just directing you to the type of supplement that may help so you can begin researching it.
-Dr. Berg's Support Team
uhm animal protein is made of amino acids, the human body breaks down long chain amino acida to make protein so how is animal protein better than plant protein ? its all amino acids