Transcript Weight Loss Journey Brittany Video Diary Life After LockupAre we on the verge of a health revolution? Nick Urban and Zach from Vitality St. Pete break down the latest breakthroughs in bioenhancement, from cutting-edge peptides like GHK-Cu to precision diagnostics like full-body MRIs. This episode covers powerful tools for addiction recovery, disease prevention, & optimizing longevity—including NAD therapy, float tanks, & hyperbaric oxygen therapy. 📕 Video chapters 0:00 Introduction 3:35 Discussing biohacks & disease prevention 5:55 Blood work & diagnostic tests 8:40 Full body MRI & other testing technologies 10:25 Health & stress management 13:12 Wearables & daily health monitoring 17:16 GLP-1 peptides & their effects 24:37 Peptides for healing & recovery 29:41 Importance of rest & essential amino acids 31:40 Exploring peptides & their benefits 45:02 Mitochondrial peptides & NAD 53:59 NAD therapy & genetic testing 1:06:49 Genes & personalized medicine 1:13:35 Routine & essential supplements 1:20:03 Q&A & supplement recommendations 1:23:03 Outro 📝 Frequently updated article on X product/ingredient/etc: Dangers of GLP-1 Weight Loss Drugs (Liraglutide, Semaglutide, Tirzepatide) https://outliyr.com/dangers-glp1-weight-loss-drugs-semaglutide-liraglutide 🛒 Click the link below and use code URBAN to save X: Calocurb (code URBAN saves 10%) https://outliyr.com/calocurb LVLUP Health Oral Peptides & Advanced Supplements (code URBAN saves 10%) https://outliyr.com/lvlup-health-peptides 🎤 Get weekly insider secrets from world-class experts: https://www.youtube.com/@mindbodypeakperformance?sub_confirmation=1 🔔 Subscribe for more free "biohacking" Human Performance tips, product reviews, and the latest info: https://www.youtube.com/@outliyr?sub_confirmation=1 🚀 Tools, products, & services I recommend: https://outliyr.com/shop 🔥 Join my VIP club - It's a weekly newsletter sharing Human Performance tips, biohacking news, freebies, and more! https://outliyr.com/vip 📝 About our guest Zack Loewenstein’s journey into optimal health began in 2014, leading him to the forefront of biohacking & lifestyle optimization. Unlike a traditional personal trainer, Zack goes beyond fitness—helping clients heal injuries, enhance immunity, & promote longevity & vitality. His expertise spans muscle building, fat loss, & total-body optimization, working with everyone from professional athletes and high-level CEOs to grandmothers & celebrities alike. For the past five years, he has been a trusted resource in nootropics, peptides, supplementation, & cutting-edge health technologies, guiding individuals toward peak performance & lasting wellness 🔑 Key takeaways - Biohacking combines modern tech with ancient wisdom to boost health, paving the way for enhanced vitality & longevity - Peptides support cellular health, offering pathways to energy boost, cognitive enhancement, & physical recovery - Peptides like GHK-Cu and MOTS-c are revolutionizing personal health. They can help with everything from boosting skin health to ramping up energy & improving mitochondrial function - Advanced diagnostic tools, like full-body MRIs & DNA methylation tests, are game-changers. They can detect possible health issues decades in advance, giving you the chance to address them early - Regular blood work & full body MRIs provide critical health insights, tailoring personal health journeys - Stress affects body and mind profoundly. Techniques like float tanks & magnesium can alleviate stress and promote relaxation - Genetic insights help tailor supplements, avoiding a blanket approach & optimizing personal health benefits - Elevated liver enzymes are a warning sign. Regular health checks are vital to catch early issues 🔗 Links - Full episode show notes: https://mindbodypeak.com/196 - Music by Luke Hall: soundcloud.com/c_luke_hall 🙏 Support the show - Subscribe: https://mindbodypeak.com/subscribe - Leave an Apple Podcast review: https://mindbodypeak.com/rate-podcast Do you have questions, thoughts or feedback? Let me know in the comments below and one of us will get back to you! Disclaimers: Nothing posted on this channel is medical advice or a substitute for advice from your physician or healthcare provider. Always contact your healthcare professional with any questions about a medical condition or your personal health. Additionally, some of the links provided above are affiliate links. They don't cost you anything, but I make a tiny commission from the sale. Honesty is key on my channel, and thank you for your support! 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The main principle of the keto diet revolves around the body entering a state of ketosis, where it primarily utilizes fat as fuel instead of carbohydrates. While this dietary shift has proven effective for many, a common question arises: can one build muscle while following a ketogenic lifestyle? This inquiry is paramount, particularly for fitness enthusiasts and bodybuilders who prioritize muscle growth alongside weight management. In essence, building muscle on a ketogenic diet presents unique challenges and opportunities that merit thorough exploration. First and foremost, understanding how ketosis affects muscle metabolism is crucial. During ketosis, the body becomes remarkably efficient at burning fat for energy; however, this adaptation phase can lead to muscle loss if not managed correctly. The reduced carbohydrate intake can hinder glycogen stores, which serve as a primary fuel source during high-intensity workouts. Despite these potential setbacks, it is entirely possible to build muscle on keto by carefully navigating the diet’s intricacies and making informed choices regarding nutrition and exercise. To successfully build muscle on a ketogenic diet, one must incorporate a strategic blend of macronutrients, strength training, and recovery practices. It becomes essential to prioritize protein intake, even within the parameters of a low-carb diet, to support muscle synthesis. Additionally, incorporating resistance training is vital, as engaging in regular strength workouts stimulates muscle growth and boosts metabolism. This article will delve into five key strategies to optimize muscle gain on a ketogenic plan, helping individuals harness the benefits of this diet while achieving their fitness goals. Prioritize Protein Intake A critical component of muscle development is protein consumption. On a ketogenic diet, despite the high-fat emphasis, ensuring adequate protein intake is essential for preserving and building muscle mass. The general recommendation for individuals engaging in resistance training is approximately 1.6 to 2.2 grams of protein per kilogram of body weight. This means for someone weighing 70 kg, the daily protein intake should range from 112 to 154 grams. However, when following a keto regimen, one must be particularly mindful of the sources of protein consumed. Lean meats, fish, eggs, and dairy products offer high-quality protein while also fitting into the ketogenic framework. Incorporating a variety of protein sources ensures that you not only meet your protein requirements but also benefit from different amino acid profiles. Additionally, consider integrating protein supplements such as whey protein isolate if whole food sources are insufficient. Moreover, timing your protein intake can enhance muscle growth. Consuming protein before and after workouts helps stimulate muscle repair and growth via the processes of muscle protein synthesis. Therefore, spacing out protein-rich meals throughout the day, rather than consuming a large amount in one meal, can further promote effective muscle recovery and hypertrophy. Strategic Carbohydrate Management While carbohydrates are typically restricted on a ketogenic diet, understanding how to strategically incorporate them can be advantageous for muscle building. Implementing targeted carbohydrate intake around workout sessions can provide the necessary energy to fuel high-intensity training, while still adhering to the fundamental principles of the keto diet. Research suggests that consuming a small amount of carbohydrates prior to exercise can enhance performance, allowing for increased weight lifting capabilities and more effective workouts. This method, often referred to as targeted ketogenic dieting, involves consuming around 20-50 grams of fast-digesting carbohydrates 30-60 minutes before a workout, which can aid in preserving muscle glycogen and improving workout intensity. Post-workout nutrition is equally important. After a rigorous workout, the body enters a state of heightened insulin sensitivity, which is an opportune time to replenish glycogen stores and support recovery. While this may mean exceeding the standard carbohydrate limits of a strict keto diet, those committed to muscle growth may find a controlled increase beneficial. It is vital, however, to monitor how your body responds to these carb intakes, ensuring they do not hinder your body’s capacity to remain in ketosis. Incorporate Resistance Training Resistance training is undeniably the cornerstone of any muscle-building regimen. 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Focus on Healthy Fats On a ketogenic diet, fats are the primary energy source, and thus focusing on high-quality fat intake is critical. Healthy fats not only provide the necessary calories to maintain energy levels but also play a role in hormone production, including testosterone, which is vital for muscle growth. Sources of healthy fats include avocados, nuts, seeds, olive oil, and fatty fish such as salmon. Incorporating a variety of fats ensures a balance of omega-3 and omega-6 fatty acids, necessary for reducing inflammation and supporting recovery after intense workouts. Omega-3 fatty acids, in particular, have been associated with improved muscle protein synthesis and recovery, making them an essential component for individuals looking to build muscle on keto. Moreover, while maintaining a high-fat intake, it is essential to keep an eye on overall caloric consumption. While calorie surplus is often necessary for muscle growth, it is crucial to do so without compromising the ketogenic parameters of the diet. A surplus of healthy fats can help meet calorie goals while ensuring that one remains in ketosis, fostering an environment conducive to muscle gain. Prioritize Recovery Strategies Recovery is often an overlooked aspect of muscle-building endeavors, yet it is just as crucial as diet and exercise. After intense workouts, muscles need time to repair and grow stronger; thus, incorporating effective recovery strategies can drastically influence muscle-building outcomes while on a ketogenic diet. Sleep is one of the most fundamental components of recovery—aiming for 7-9 hours of quality sleep each night is essential for muscle recovery, hormone regulation, and overall well-being. Additionally, implementing active recovery techniques can enhance muscle recovery and soreness alleviation. Engaging in low-intensity activities such as walking, stretching, or yoga can promote blood circulation, aiding nutrient distribution and waste removal in muscle tissue. Techniques like foam rolling or massage can further support recovery by targeting muscle tightness and improving mobility. Lastly, hydration plays a significant role in recovery and muscle function. Maintaining proper hydration levels ensures optimal performance, nutrient transport, and muscle contractions. Electrolytes, particularly sodium, potassium, and magnesium, are often depleted during ketosis, making it essential to replenish them through dietary sources or supplementation. Implementing these recovery strategies creates a foundation for sustainable muscle growth while adhering to a ketogenic lifestyle. Addressing Common Questions About Muscle Gain on Keto As the keto diet continues to gain traction, many individuals have lingering questions regarding the feasibility of muscle gain while on this dietary plan. A prevalent question revolves around the adequacy of protein intake. Many wonder if the ketogenic diet, often perceived as low in protein compared to traditional bodybuilding diets, supports sufficient muscle growth. In reality, by strategically incorporating protein-rich foods and possibly supplements, individuals can meet their muscle-building requirements effectively. Another common concern pertains to workout performance. Many athletes fear that a lack of carbohydrates may hinder their ability to perform at high intensities. While the initial adaptation to a ketogenic diet may be challenging, research indicates that many individuals can maintain or even improve performance levels in resistance training over time after full adaptation to ketosis occurs. Rest and recovery strategies also foster skepticism among those considering keto for muscle growth. Individuals often worry they cannot recover effectively without carbohydrate replenishment. 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In this deep dive, we uncover their jaw-dropping efficacy (up to 20% weight loss!), how they work, side effects, and long-term impact. We’ll explore who they’re best for—think BMI 30+ or 27+ with conditions like diabetes—plus the latest on Wegovy’s $499/month program for private insurance folks. Not into meds? Discover a functional medicine approach to tackle weight naturally with gut health, hormonal balance, and detox strategies—no GLP-1s needed! From clinical trials to real-world results, we’ve got the science, safety, and sustainability covered. Hit subscribe for weekly health insights every Sunday at 7 PM CST, and let’s heal together! Keywords: GLP-1 medications, weight loss drugs, Ozempic, Wegovy, Mounjaro, functional medicine weight loss, gut health, hormonal balance, obesity treatment, BMI, side effects, long-term weight management" Citations GLP-1 Efficacy in Weight Loss (STEP 1, SCALE, SURMOUNT-1 Trials) Source: Wilding, J. P. H., et al. (2021). "Once-Weekly Semaglutide in Adults with Overweight or Obesity." New England Journal of Medicine, 384(11), 989-1002. URL: https://www.nejm.org/doi/full/10.1056/NEJMoa2032183 Liraglutide Efficacy (SCALE Trial) Source: Pi-Sunyer, X., et al. (2015). "A Randomized, Controlled Trial of 3.0 mg of Liraglutide in Weight Management." New England Journal of Medicine, 373(1), 11-22. URL: https://www.nejm.org/doi/full/10.1056/NEJMoa1411892 Tirzepatide Efficacy (SURMOUNT-1 Trial) Source: Jastreboff, A. M., et al. (2022). "Tirzepatide Once Weekly for the Treatment of Obesity." New England Journal of Medicine, 387(3), 205-216. URL: https://www.nejm.org/doi/full/10.1056/NEJMoa2206038 GLP-1 Mechanism of Action Source: Drucker, D. J. (2018). "Mechanisms of Action and Therapeutic Application of Glucagon-like Peptide-1." Cell Metabolism, 27(4), 740-756. URL: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(18)30136-8 Side Effects and Safety Source: Filippatos, T. D., et al. (2021). "Safety of GLP-1 Receptor Agonists: A Review of the Evidence." Diabetes, Obesity and Metabolism, 23(S2), 19-29. URL: https://dom-pubs.onlinelibrary.wiley.com/doi/full/10.1111/dom.14394 Compounded GLP-1 Controversy Source: U.S. Food and Drug Administration (2024). "FDA’s Concerns with Unapproved GLP-1 Drugs Used for Weight Loss." URL: https://www.fda.gov/drugs/human-drug-compounding/fdas-concerns-unapproved-glp-1-drugs-used-weight-loss Wegovy $499/Month Program Source: Novo Nordisk (2025). "Novo Nordisk Announces New Access Program for Wegovy." Press Release (assumed based on script info as of March 23, 2025). URL: https://www.novonordisk-us.com/media/news-releases.html (specific press release not yet available; check Novo Nordisk’s site for updates post-March 2025). Functional Medicine Approach to Weight Loss Source: Institute for Functional Medicine (IFM). "Addressing the Root Causes of Obesity." URL: https://www.ifm.org/news-insights/addressing-root-causes-obesity/ Gut Health and Weight Loss Source: Cani, P. D., et al. (2019). "Gut Microbiota and Obesity: Lessons from the Microbiome." Nature Reviews Endocrinology, 15(6), 323-334. URL: https://www.nature.com/articles/s41574-019-0177-8 Hormonal Balance and Inflammation Source: Hyman, M. (2020). "The Functional Medicine Approach to Obesity and Weight Management." Integrative Medicine: A Clinician’s Journal, 19(3), 12-18. URL: https://www.imjournal.com/open-access-articles/the-functional-medicine-approach-to-obesity-and-weight-management Weight Regain After GLP-1 Discontinuation Source: Wilding, J. P. H., et al. (2022). "Weight Regain and Cardiometabolic Effects After Withdrawal of Semaglutide: The STEP 1 Trial Extension." Diabetes, Obesity and Metabolism, 24(8), 1553-1564. URL: https://dom-pubs.onlinelibrary.wiley.com/doi/full/10.1111/dom.14725 Cardiovascular and Other Benefits Source: Marso, S. P., et al. (2016). 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