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💪 5 Ways To Turn Food Into Muscle & NOT Fat

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Best Ingredients For Lowering Blood Sugar & Improving Insulin Sensitivity: 👉👉 http://drsam.co/yt/BetterPhysique Or discover the only 4 ways to build muscle: 👉https://www.youtube.com/watch?v=X6ZSOu2CinM List of Fibers That BLOCK Carbs, Sugars & Fats: 👉http://drsam.co/yt/cheatmeals Refferences: 1. Alpana, P., et al, Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels, Diabetes Care July 2015 vol. 38 no.7 e98-e99. 2. Anderson, James, et al, Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia, Am J Clin Nutr October 1999 vol. 70 no. 4 466-473. 3. Johnston, Carol S., et al, Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes Care, January 2004 vol. 27 no. 1 281-282. =============================================== 💪 5 Ways To Turn Food Into Muscle & NOT Fat =============================================== What I’m about to share with you today pertains to men and women, young and old. It’s for anyone who want to gain and/or maintain muscle mass, and even LOSE fat at the same time. Low Carbs Is BAD News These days everyone is talking about going “low carbs” or “ketogenic” and “high fat” diets. Everyone seems to be afraid of carbohydrates because they think it makes them fat. But, this isn’t correct and in the long run - you’ll dramatically slow your metabolism, kill your thyroid and get even fatter. Insulin - Friend or Foe? When you eat carbohydrates, your blood sugar goes up. Then your pancreas releases insulin to lower your blood sugar back down to normal ranges. The amazing part is that insulin is one of the most “anabolic” hormones in the body. Anabolic means to “build”, while catabolic means to “breakdown”. The thing is that insulin can be anabolic (to build) to either MUSCLE or FAT cells… Do it correctly and you’ll build muscle and lose fat. Do incorrectly and you’ll get fat and lose muscle. And today I’m going to show you how to do it correctly - so you can build muscle and lose fat, at any age, male or female. Insulin Sensitivity Now, the secret to making insulin work for you to build muscle, instead of fat is improve insulin sensitivity. Unfortunately, many factors REDUCE insulin sensitivity: Aging Prescription drugs and weaker liver Higher body fat Less muscle mass Eating the wrong foods and not enough of the right ones Stress (worry, lack of sleep, etc.) So here are 5 simple things you can do, to improve insulin sensitivity and turn the food you eat into muscle and NOT fat. Proper Macronutrient Timing Proteins, fats and carbs are “macronutrients”. By eating them at the correct times, you can quickly increase insulin sensitivity and reduce blood sugar spikes. EXCEPTION TO THIS RULE: Now, there’s an exception to this rule. The ONE time you should eat carbs first is the meal right after your workout. In fact, your “post workout meal” should consist of only carbs and protein -- no fats, vegetables or fiber. After your workout you WANT an insulin spike to quickly feed your muscles and lower “catabolic” stress hormones such as Cortisol. The cool part is after exercise, your muscle cells are super sensitive to insulin and thus, the food will automatically go right to the muscles, instead of the fat cells. Eat Fiber Taking fiber supplements also helps improve insulin sensitivity. Studies have shown that taking fiber supplements such as Psyllium husk, 2-3x daily, lowers blood sugar by up to 20% and it lasts the entire day. There are also fat and carbohydrate blocking “super fibers” such as Chitosan, Kidney Bean extract, Glucomannan and similar ingredients that also BLOCK the absorption of sugars, fats and carbs - so weight loss happens even faster. Exercise Often Another way to increase insulin sensitivity is to exercise often, but keep the workouts really short, 45 minutes or less. In fact, exercising 20 minutes, 2x daily or 15 min 3x daily works even better. Every time you exercise, you improve insulin sensitivity. Of course, most of us don’t have time to go to the gym or exercise multiple times a day or even have the desire. However, taking a brisk walk for only 10 minutes after each meal, 3x daily is clinically proven to dramatically improve insulin sensitivity AND lower stress hormones. Use Vinegar Take Herbs, Vitamins & Minerals Finally, you can take specific herbs, plant extracts, vitamins and minerals clinically proven to lower blood sugar and improve insulin sensitivity. #muscle,#musclediet ======================================== ========================================­ Thank you for watching. Please feel free to comment, like or share with your friends. Subscribe to Dr.Sam Robbins's official Youtube channel http://drsam.co/yt/subscribe Like us on Facebook https://www.facebook.com/DrSamRobbins ========================================= Thanks DrSamRobbins
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Text Comments (223)
Aida Himawan (1 month ago)
Your explanations are on point! Love this😘. Thank u Dr Sam💪👍
Craig Clement (1 month ago)
Aida, you’re on point 👌🏻
Nicholas Basquiat (1 month ago)
Kiss her, Sam
Sonu Sahota (1 month ago)
Aida Himawan yeah
M hassan shabir (1 month ago)
Aida Himawan nice
Vito Scalletta (1 day ago)
Thank you so much for detailed explanation, Doc!
Dr Sam Robbins (1 day ago)
It would mean a lot to me if you could share the video with at least 1 friend Vito!
Jesse Bottone (2 days ago)
What!!! up!!! DOC!!! Should I use Bragg's Apple Cider Vinegar!!! With my last meal of the day!!! My last meal is post workout!!! And then I go to bed!!! If the goal is to build muscle!!! THANKS!!! What will happen to me if I use the vinegar at this time with the meal!!! Plus will it affect my sleep!!! Thanks again!!!
Richard S (6 days ago)
Awesome
Varun Walia (12 days ago)
Love your videos sir
Mikekaveli Tha don (12 days ago)
I'm bout to be ripped 💪😎 like Bruce lee
786 farhan50 (13 days ago)
Thanks for updating doc
Stefan Dragos (13 days ago)
The video i expect for a long time.Thx Doc
Dr Sam Robbins (13 days ago)
I'm glad you like it Stefan!
Freddy Krueger (14 days ago)
I knew that keto-fad diet was total shit.
amber counts (18 days ago)
Thanks for this great information!
Mustapha bsn (20 days ago)
thank you for these priceless informations
GermanBoy00 (21 days ago)
Holy shit I did so many things wrong. God bless I found you. This is the holy grail of bodybuilding nutrition!
Random guy Facts (21 days ago)
My g u r on fire Doctor g😂😂
max volume (22 days ago)
Its like 4 A.M. im looking to start my weight loss journey and i think this information just changed my life ..for the better. Thanks a Million Doc! ✌👍💪
Dr Sam Robbins (22 days ago)
💪
Abdul Manan (22 days ago)
sir you are really helping people.. love from pakistan
Dr Sam Robbins (22 days ago)
thank you Abdul! Make sure you share the info you like the most!
Kanger Kanger (22 days ago)
Informative video ....to the point..
R A I N I E L (29 days ago)
3:17
Lance Wong (1 month ago)
Great knowledge to learn to stay healthy,
Youssef Zakaria (1 month ago)
Best Doctor ever
Earmuff Hugger (1 month ago)
Thanks
Manzoor Chadda (1 month ago)
Informative and brilliantly explained.
Devion Rymbai (1 month ago)
Does Rice Helps? Can I eat a lot of Rice?
Dr Sam Robbins (25 days ago)
You can as long as it's white: https://www.youtube.com/watch?v=-qwwql8pkLI
Jake Romero (1 month ago)
Doc, great video. Thanks!
Jay Lokz (1 month ago)
Hmm...spot on infos doc. Wish you’re my personal nutritionist.
becoz Shamly (1 month ago)
GREAT :)
MulaKohh (1 month ago)
I didn't want to subscribe but jesus fuck you're good
Dr Sam Robbins (1 month ago)
thanks
ShaSha Saluria (1 month ago)
Thank you for this Dr. :) Very informative. 😊 ☆
* Seasonednuts (1 month ago)
I gained a great amount of muscle on just one meal time a day consisting of vegetables (mostly steroid and estrogen reducing) and three eggs. And bcaas. The fat just tore off been doing this for a year.
* Seasonednuts (1 month ago)
Dr Sam Robbins Thanks bud, great vids. 👍
Dr Sam Robbins (1 month ago)
that's great!
Dreamscape (1 month ago)
Omg so helpful
banana nana (1 month ago)
For sure thumbs up 👍 for Dr Sam. Very good info 😊😍
Peter Montell (1 month ago)
Excellent information, thank you so much.
Mustafa Elseed (1 month ago)
this is extremely useful information
Jimmys C. S. W. (1 month ago)
Work out. That simple
Ahmed S. Mansour (1 month ago)
It sounds legitimate! Thank u very much..
Mr.50 percent (1 month ago)
👍
Richard watz (1 month ago)
Excellent explanation.
Salman Morris (1 month ago)
i have watched your many videos it seems to be complicated for people who doesn't know the terminologies you r used in yr videos, make it simple as much as you can so every person who concerned with this content can understand it, i don't know what is testosterone? the only thing i'm super concerned with that how i manage my health life.
Arijate (1 month ago)
My dude search up the definition of testosterone it’s an important hormone
Iceman08900 (1 month ago)
It is very simple to understand for anyone with a basic high school education.
Dr Sam Robbins (1 month ago)
there isn't a more simple term for testosterone..
Philip Mathew (1 month ago)
Thank you doctor sam that's fantastic advice
Egyptitan 89 (1 month ago)
Truly remarkable channel Doc.
Dr Sam Robbins (1 month ago)
thanks
G. D. (1 month ago)
You all heard the good doc...take more HERBS....hint hint
Donald Savage (1 month ago)
thanks dr. Sam for all the information you have given us to better our health!
Andrea Warrior (1 month ago)
Good explanation
Santhosh Fitness (1 month ago)
Another great video, Thanks Doctor.
Rafael Brousset (1 month ago)
Nice explanation!
Manish Patel (1 month ago)
Great info. Thanks. What will happen if I do heavy weights the eat more protien and less carbs, will i loose belly fat and gain muscle?
Dr Sam Robbins (1 month ago)
Most think the same but that's not how our bodies work... Carbs give fuel to the muscles! You'll notice that when you eat carbs you push more, but protein helps the muscle grow!
sachin singh (1 month ago)
Cover one topic on hemorroids,fissures,fistula how they occur and how we can cure them pls
Enis Hayridin (1 month ago)
What to do if you make protein oatmeal ?? Do I need to keep it up on my diet or throw it away?
Dr Sam Robbins (1 month ago)
It’s fine, as long as you feel okay on it. Just remember too much oatmeal can raise cortisol.
Humam Slayer (1 month ago)
Hello Dr.Sam How could powerlifters train for only 45 minuets per day when their goals are strength gains ?!. Also , you believe in the anabolic window !?...
Dr Sam Robbins (1 month ago)
Yes, but powerlifters train slower, so you can go for longer - an hour is fine, but no more. And yes, you have up to a solid 4 hours, but 2 good hours post workout to load up on nutrients. Don’t forget DURING the workout too! =)
Khang Thai (1 month ago)
Hi Dr Sam Robbins. Is it similar if I want to build my bones to grow taller either ??? I'm 17 years old.
Dr Sam Robbins (1 month ago)
Your bones are being built - just make sure you eat very well and clean, natural foods to help your bones get denser and longer =)
Tam Koeberle (1 month ago)
I take glucosamine sulphate because I have knee pain because I work in a warehouse and it has a hard floor, is this okay to use? I’m 19 years old.
Dr Sam Robbins (1 month ago)
Yes, don’t forget to take MSM and Chondroitin as well. Higher dosages are needed. More importantly, eat lots of healthy fats to “lube” up your joints.
Geeta Upreti (1 month ago)
What remedi should I prefer for fordyce's spot??
Dr Sam Robbins (1 month ago)
They are harmless, but you can try retin-A. Eliminate dairy. Eat lower inflammatory diet and foods. Drink a LOT more water. They will slowly go away.
wael abbas (1 month ago)
nice lecture
Ram Yadav 1AM (1 month ago)
Thanks for updating doctor
Salim Salim (1 month ago)
i eat the protein and fats before the carbs in how much time ?
Dr Sam Robbins (1 month ago)
Just eat it after, you don’t have to wait.  For example, you might have a salad first, with some chicken or fish, olive oil, etc. Then have your carbs. Enjoy your food, don’t make this difficult, but just change the order and priority =)
Manuel Ferreira (1 month ago)
Can you do a video on H. Pylori? I got diagnosed with this and have horrible symptoms
Dr Sam Robbins (1 month ago)
Well, you can take antibiotics, but that has its own set of problems. I would do a candida cleanse and a liver cleanse. Then go on a yeast free diet, take lots of pre and pro-biotics. Also, eat an low inflammatory, low acidic diet.
Tarelli Riad (1 month ago)
Oh , thank's for sharing Dr.
Alexandru Sarbu (1 month ago)
Thank you for this informative video! One question: What do you mean by eating protein BEFORE carb? If I have a meal which consists of proteins and carbs (ex: grilled salmon with rice) - should I eat the salmon first and then the rice? Or should I wait longer? Thank you!
Dr Sam Robbins (1 month ago)
Correct. Just eat it after, you don’t have to wait.  For example, you might have a salad first, with some chicken or fish, olive oil, etc. Then have your carbs. Enjoy your food, don’t make this difficult, but just change the order and priority =)
Hajdú Róbert (1 month ago)
Great video. How does alprazolam (Xanax) affect testosterone levels and muscle building? Could you make a video on that?
Dr Sam Robbins (1 month ago)
It's horrible. Makes you weaker and lowers testosterone. A horrible, addictive drug. IF you want something to reduce anxiety or to relax, try Provanax … it works well and also helps lower stress hormones, which is good for building muscle.
shadab rafique (1 month ago)
Love you(awesome content)🏆🎖️
P. Alpha (1 month ago)
What if i workout for 120 minutes in morning and no other activity throughout the day. My height is 6.0" and weight is 85 kilograms . I carry not much but a little bit of fat and i want to lose that.
Dr Sam Robbins (1 month ago)
It’s too much. Granted, I don’t know what kind of workout you do for 2 hours. Maybe it’s “easy” and you talk a lot and take your time. BUT, if it’s a serious hard workout, 2 hours is far too long.
RetroGamer (1 month ago)
Do you recommend intermittent fasting? It would seem that if you limit yourself to just three meals in a eight hour period, you would get a lot less insulin spikes since you are not snacking throughout the day.
Dr Sam Robbins (1 month ago)
Oh, I’m doing a great video about this soon. Make sure you're subscribed so you’ll get notified. However, intermittent fasting (“IF”)... works initially, but after a few weeks, your hormones are out of balance. Insulin might be less, but cortisol is much higher, which causes insulin resistance, which causes MORE insulin to be secreted. Not to mention other long-term hormonal imbalances. It’s just another silly “fad” diet. TRUST me, if it really works great, all professional athletes would be doing it and they are NOT!
Rob S (1 month ago)
I've been lifting weights 5x's a week during the mid morning, typically about 40 minutes on leg days (twice a week) and almost an hour for upper body (3 times a week). I may give the one suggestion a try and split my upper body 50-minute workout into three sessions during the day (morning, afternoon and evening) to see if there are any improvements. Luckily, I'm self-employed and work from home, so I have the luxury of doing this. I know not everyone can.
Muhammad Azam Awan (1 month ago)
Good work But please speak slowly to understand what did you say. Make it little easy to understand. Thanks
Weniger Gelaber Bitte (1 month ago)
Thanks
Colin Quinn (1 month ago)
How old are you?
lilili lululu (1 month ago)
quite informative. you said that ate protein and fat before carb, but how long the time distance between them? can i just eat my carb right after i ate my fat and protein?
Dr Sam Robbins (1 month ago)
Yes, just eat it after. For example, you might have a salad first, with some chicken or fish, olive oil, etc. Then have your carbs. Enjoy your food, don’t make this difficult, but just change the order and priority =)
chri c (1 month ago)
Hello Doctor Robbins, I've had type 1 diabetes since I was 3 I am 44 now. Will this help me especially with belly fat. Or would this be dangerous because of need for insulin to eat and fight high blood sugar. Thank you for your help.
Dr Sam Robbins (1 month ago)
Yes, of course. YOU are controlling your insulin with exogenous insulin shots. You need to improve your insulin sensitivity more than everyone else, so you require less insulin over time.
chri c (1 month ago)
I also have high blood pressure and take meds for that.
Deo Isundwa (1 month ago)
Thanks for the video, it really is useful. But I got a question on proper "Macro Nutrient Timing". What is the timing gap (in mites) from one macro nutrient to another?
Dr Sam Robbins (1 month ago)
Not sure what you mean. Just eat your protein, veggies and fats first, then finish off with carbs. All in one sitting.
Nicolás Bascuñán (1 month ago)
But I like my oats first in the morning :/
Albert Bosch (1 month ago)
Can you eat chia seeds and psyllium husks for fiber 2x daily?
Dr Sam Robbins (1 month ago)
Yes, but Chia seeds can be inflammatory for some people. Better to stick with the psyllium husk.
Lil Wayne Jr (1 month ago)
Can someone summarize the video for me, didn’t get it.
mohaa kismayo (1 month ago)
Doctor l have hair loss can have 4 me good information for tha
Dr Sam Robbins (1 month ago)
I have an entire multi-part video about this on my youtube channel. Please do a search, it’s very detailed and helpful =)
Sagar Datta (1 month ago)
Top food to increase testertorone level
RED MUD (1 month ago)
why do I feel sleepy after eating?
Edward ¡999 (1 month ago)
thanks for the video Doctor. i wanna ask you about Testosterone boosters , natural supplements that boost the production in the inside , they're basically herbs . They do boost T according to some studies but as soon as you stop taking them T back to normal . so is there a point of taking them ? do they increase DHT ? that's what i really want
Dr Sam Robbins (1 month ago)
I created Alphaviril specifically for this problem. You can watch a longer video about how all of this works, your hormones, balancing them out, etc. at http://drsam.co/yt/Alpha-Viril … A good product will keep your testosterone elevated for a while, like AlphaViril does. However, you’ll go back to “normal” eventually. This is just life. If you stop working out, you’ll lose muscle, right? IF you stop working, you won’t get paychecks anymore, right? The good news is that at least a proven product like AlphaViril exists that CAN fix this, naturally, without any negative side-effects. =)
Mohamed Elattar (1 month ago)
is it ok the normal vinger or apple vinger ?
SAJID AP (1 month ago)
Sir, is it safe to take creatine blend before workout ?? I got a creatine supplement containing 3 types of creatine, they are 1. creatine citrate, 2. creatine magezium chelate and 3. Creatine hydro chloride . Is it safe for our health ? Sir, kindly reply.
Dr Sam Robbins (1 month ago)
Yes, it’s safe. Just remember to cycle it. Assuming you don’t have any genetic kidney problems, creative is safe.
Raja Shahja (1 month ago)
waiting for that carb thyroid video, add Adrenal Fatigue to it if its related
Joshua Carnine (1 month ago)
Sam Sam sam!
Eulalio Espinoza (1 month ago)
Thanks doc
Atrhur Robey (1 month ago)
Erbs? What are erbs?
Dr Sam Robbins (1 month ago)
Herbs..obviously ...
Chris Mccullough (1 month ago)
How far apart are you suppose to seperate the carbs?
Dr Sam Robbins (1 month ago)
Just at the end of the meal. No need to wait extra. You have a plate full of food, just eat the protein, veggies and fats first and then finish off with the carbs.
aud huss (1 month ago)
Dear Dr. Sam: you didnot mention the best type of carbohydrate?
Dr Sam Robbins (1 month ago)
Veggies, white rice, yams, quinoa, fresh whole fruits are best
munir ahmed (1 month ago)
Thanx Doc im goin to do what your video says
Dr Sam Robbins (1 month ago)
good... let me know your results!
Mustafa Bey (1 month ago)
AWESOME INFORMATION! GREAT JOB DOC! PEACE.
Kleo Beats (1 month ago)
Thank you for this video Doctor! Very helpful information!
Dr Sam Robbins (1 month ago)
you're welcome
patricia bennett (1 month ago)
Useful information, so nice to know.I like the info on exercise, excellent.Thank you.
Mannan Siddique (1 month ago)
Ur rocking Doctor💪💪💪
RAJ SINGH (1 month ago)
Use makes very good informative videos but u don't answered the viewers
Dr Sam Robbins (1 month ago)
I do answer my loyal viewers but I can't do all comments right away...
M hassan shabir (1 month ago)
Nice work
Saad Ahmed Khan (1 month ago)
amazing info...
Stevenowski (1 month ago)
Doc, Thanks for the video, and the wonderful information enclosed. I just started using apple cider vinegar, and I'm noticing results right away, as in I find myself not eating as much. I've also upped my intake of water. This too is a wonderful appetite suppressant!
tariq almahmoud (1 month ago)
Good informations thanks
Max R (1 month ago)
Great info and video.
Shibom Dutta (1 month ago)
thank u.
Secret Student (1 month ago)
Thanks doc..God bless you and more blessings to come
maCCar (1 month ago)
Nice video! <3
Luke Webb (1 month ago)
Thank you so much Sam! 👊🙏😊
Rav Kaiyam (1 month ago)
Very educational, information that I was in need of......
Town Bizness (1 month ago)
Love ur video Dr..

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