Dr. Ben Bikman debunks the idea that carbs or insulin spikes are necessary for muscle growth, explaining that insulin mainly prevents muscle breakdown rather than driving muscle building. Essential amino acids—especially leucine—activate mTOR and stimulate muscle protein synthesis even on a low-carb, ketogenic diet. He highlights the unique role of ketones, particularly BHB, in preserving muscle by reducing glucose demand, protecting amino acids, and improving mitochondrial function. Drawing on human and animal studies, Bikman shows that ketosis supports muscle maintenance, recovery, and performance—and that exogenous ketones may offer similar benefits without strict carb restriction.