Can Fiber Help You Build Muscle?

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Most lifters will proudly state that protein is the key for building muscle mass...and it's true. However, does the body need anything else to build muscle mass?

Let’s step back for a second...

In January, I had my physical through Life Time Proactive Care Clinic. With the physical format which Life Time has adopted, I met with a Registered Dietitian (RD) to review my diet and see if any improvements can be made. The RD reviewed my Dexascan, and noticed that despite being low in body fat, my body stores most of my fat around my waist. Because of that storage location, the RD explained that the excess fat around my waist was producing excess estrogen. Due to the excess estrogen, my body would then reduce the amount of testosterone it would make. (When one is up, the other is down, and vice versa). As a male in his 40s, that is a big problem...especially if I am trying to add muscle mass. The RD then asked how much fiber I consume? I replied the daily recommended amount of 20-25 grams per day. The RD suggested that I increase my fiber intake to 45 grams per day. This way the fiber would attract the excess estrogen to it.

University of Harvard explains:

Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.

Because the estrogen is "attracted" or "attaches" to the fiber and fiber passes through the body, I will remove the excess estrogen via stool.

After 6 weeks of my normal lifting, normal sleep patterns, normal diet, but significant increase in consumption of fiber, I gained 9 pounds of muscle and dropped 4 pounds of fat. How? I believe because my estrogen/testosterone levels were not optimal, my body had a difficult time gaining muscle mass. By increasing my fiber, I removed the excess estrogen therefore causing my body to naturally increase my testosterone to better numbers. Therefore, I could build muscle mass naturally at an accelerated rate.

Trying to lower your elevated estrogen levels from fat stored around your waist is not just for men. Women can utilize fiber to get their estrogen/testosterone levels back to normal.

What are you to do?

If you have excess stores of fat around your waist, you may have elevated estrogen levels as well. To get the excess estrogen levels removed from your body, increase your fiber intake to 40+ grams per day. Since fiber will not get digested, it passes through the body, and will attracts the excess estrogen as it passes through the excretory system.


Steven Zahn

ACE Certified Personal Trainer

NASM Certified Personal Trainer

Pre and Post Partum Certified

Dragondoor Publications: HKC Russian Kettlebell Certified

Steve Zahn
Experienced fitness trainer with multiple certifications helping his clients become the happiest and healthiest versions of themselves every day.
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