As someone studying sport & exercise science, there are 4 ways you can boost your TDEE (Total Daily Energy Expenditure): 1 - increase BMR (Basic Metabolic Rate) by maximising muscle protein synthesis (eating 1g/kg bodyweight of high quality protein & doing hypertrophy exercises at a suitable intensiveness) since muscle burns 6 calories per pound per day compared to 2 calories for fat, 2 - increase TEF (Thermal Effect of Food) by eating mainly protein which burns 20-25% more calories from the food just to digest it compared to carbs & negative calorie foods (that are high in fibre so burn more energy getting broken down than they contain), 3 - increase EAT (Exercise Activity Thermogenesis) since exercise burns calories from glycogen and then fat (but if in a maintenance/calorie restrictive diet then the fat stores will be converted to glucose and then used to top up muscular glycogen - this process burns fat as long as food intake isn't increased proportionately to exercise - so there's no minimum amount you need to do to burn fat as any little bit will count toward raising TDEE), and 4 - NEAT (Non-Exercise Activity Thermogenesis) which includes standing to work/study etc. Increasing TDEE (Total Daily Energy Expenditure) coupled with decreasing Energy Absorption by decreasing Energy Intake (whether from fat, protein or carbs) is what leads to weight loss. It's all a balance of energy IN (absorption) vs OUT (expenditure). It has nothing to do with meal timings or major food group type (beyond the effects of the TEF). Note: Individual biochemistry can vary the amount of calories absorbed from the identical caloric intake.
The top mistakes dieters make: 1. Trying to boost metabolism A slow metabolism is not really a slow metabolism at all-it’s an efficient metabolism. Stimulating your metabolism is a bad idea because you’ll burn it out. 2. Going on a low-calorie diet Many people who appear to have a slow metabolism have a history of going on low-calorie diets. 3. Stoking the metabolic flame People do this by consuming six small meals throughout the day. But eating frequently doesn’t speed up your metabolism. Every time you eat, you stimulate insulin. Even in small amounts, insulin can prevent you from burning fat. 4. Overtraining Fat burning occurs in the recovery phase. Overtraining doesn’t allow your body to recover. 5. Consuming processed protein shakes Protein stimulates three of the fat-burning hormones. But, the quality of the protein is crucial. Many protein shakes are refined and are of poor quality. The protein powders are also typically very high on the insulin index scale. Try consuming high-quality animal protein instead. Thank you Dr Berg!
"Going on a diet" is not what he said/ meant He's referring to extremely restrictive low calories long term. One must burn more calories than they consume or they won't lose weight. You also can't over train (the other point) so a reduction in calories and eating healthier sources (diet ) is what is necessary. It doesn't have to be only 500cal a day to be a diet. A "diet" is also technically any food source change.
I needed to hear this. I started doing dirty keto and IF, then calorie counting which brought back in carbs. I gained back eight of the forty pounds I lost. I'm recommitting, thanks Dr.berg ♥️
He's 100% correct. The covid pandemic taught me a valuable lesson. Do the opposite of what the mainstream medical community wants you to do and you're going in the right direction. Since changing my lifestyle and switching to a keto diet I find the same to be true regarding nutrition.
I did all these mistakes you are stating. all my life i did all sorts of diets and really practised hard lost some weight but not sustainable .but thanks to you i followed healthy keto &If for 2 months now and lost all my midsection fat.actually i am overeating in OMAD and yet i am losing all my fat whereas in the past i used to be almost always hungry and craving after eating and never satisfied yet never lost a pound beyond my set weight
To whoever is reading this keep going,you're doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!
Thanks for this Dr Berg, after a long time going off keto to the SAD 😞 I’m trying to get my mojo back and revving up my metabolic machinery. Perfect timing
i am 48yrs old 6.2 height , i was 254 pounds 40 days ago , i started walking pretty fast for 1hr and 20min 7 days a week and consumed 1600 calories a day using a scale and lose it app. i reached 233 pounds and the last 2 weeks despite doing the same regarding food and exercise i am stuck to 233 pounds , it's like my body thinks 1600 is my maintenance and i stopped losing weight. i wish i knew better
Hope there's a follow up video of what to do instead: When you drink water, try to drink cold water, it forces your body to heat it up to normal body temperature. Likewise try to live in a cooler house. Protein is more thermogenic than other foods, it requires more "processing-effort" than other foods. When you eat include chillies in the meal. All easy to do metabolism boosters.
0:25: ⚠ Boosting metabolism through stimulants is a mistake and can lead to long-term issues. 2:10: 🥦 Lowering carbohydrate intake is crucial for tapping into fat stores and promoting weight loss. 4:18: 😔 Overtraining and lack of sleep can hinder weight loss efforts, while protein can stimulate metabolism. 6:33: 💪 To lose weight, focus on getting healthy and using fat as fuel, which can be achieved by converting your body into a state of ketosis. 8:30: 🥦 The video discusses the importance of keeping cortisol levels low and following the dietary guidelines for a healthy diet. Recapped using Tammy AI
Dont bow to big sugar/fruit, and resist the temptation "if any" from the smells of sugar-breads! 🫡 Happy Monday, Healthy Keto Community!! 💪 THANK YOU DR. BERG!
My kind of video. I drive a huge diesel pickup, and my muscle car is a Hummer H2. I don't drink protein shakes and I hate working out, so I definitely don't over train. Thanks Doc
But look on the bright side, if you disable your power-steering you will at least get a good upper body work-out, so it's not all bad news. Drive safely. 👍
One of the best things about this dude is that he never takes credit for himself when he uploads something. He always respects us, the audience, and he is always full of energy in his videos. Keep up the hard work!!
He also assumes we already have some basis, skipping useless infos that usually bloat down these kind of videos. Which is awesome, makes for much more efficient information!
@@Narcan885no he doesn’t skip infos. If you’re going on a diet you have to do your full research and most of the which are found in his videos if you care to research.
Can Dr. Berg talk about bad breath during doing intermittent fasting or even prolonged Fasting, i have been having this problem since i started doing so. So i need to brush at least 3 times a day, sometime 4 if i go gym. Needs Dr. Berg to talk about this. Tq
I've personally cut down on excessive exercising and no longer get out of breath. Planning on keeping the routine down to one or two times every five to six months.
My advice to "boost" metabolism is to have lots of low intensity aerobic exercise. To lose weight you can either lower your calorie consumption or increase your calories burned. Burning more calories consistently has many benefits. For example, you can have decently looking meals and still be in a deficit. Doing low intensity aerobic training will promote more and healthier mitochondria which in turn offsets a lot of problems like insulin insensitivity. But also be careful: * you have to plan to do this indefinitely, if you stop exercising daily you will also have to cut calorie consumption immediately or you start losing weight * the activity has to be safe and low impact. Otherwise you might injure yourself and being injured when your body is used to a lot of activity is not fun and you will probably gain weight. * make sure what it means for the activity to be low intensity. If your activity is walking or running, make sure you can keep talking easily, in full sentences. If you are out of breath while walking briskly then you are no way ready to start jogging... Anything higher than that and you are unlikely to be able to exercise for long enough, each day, and then recover for the next day without some kind of overtraining issues. Also anything higher than that and your body starts cutting down on burning fats and you really want it to be burning fats predominantly. * it takes a lot of time, every day. I aim to burn additional 1000 calories every day. For me, this is equivalent of running or walking 16km (10 miles). Since I can't run 16km (10 miles) every day, I try to run 10km (6 miles) and walk 6km (4miles). This takes about 2h, or at least 2.5h every day if you take into changing your clothes, showering after the run, etc.
Dr. Berg, a request please - it would be wonderful to hear some recommendations for breastfeeding women when it comes to intermittent fasting, ketosis, healthy weight loss, etc. Recognizing there are stages through the breastfeeding journey, eg a woman who is in her first 6 - 8 months postpartum will have different needs than a woman who is breastfeeding a 12-24 month old. My son is 21 months and only breastfeeding once/day, but it still impacts my nutrition needs, energy, and my hormones aren’t really geared for weight loss from what I have heard. It would be great to hear your thoughts on how to safely navigate this phase while not jeopardizing milk supply and staying nourished.
I used to be a little overweight but now I have a normal body mass index. I lost weight without realizing it, maybe because I followed my wife's eating habits which are high in fiber. My wife was born into a culture of eating boiled or raw vegetables as a side dish.
My wife's metabolism is kind of weird. She's been doing the keto thing for a while, cutting way down on carbs, and her weight has been mostly holding steady. Then we went on a cruise for a week and she ate kind of normal, healthy, in moderation, but with some deserts and stuff. She started feeling full a lot faster, and she ended up losing weight. I kind of wonder if her metabolism is super efficient, but when it got a little fuel it decided to just take off. Since we got back she went back to eating keto and the weight has started to come back a little... I just don't get it.
Any recommendations for protein shakes? My mom can't eat much because she has colon cancer. Between the pain and getting full quickly, solids can be a challenge
good afternoon Dr Berg. Is it possible to create a video and share with us information about what to do after we manage to lose a lot of weight and how maintain it? I’m not complaining I’m just keep doing the healthy keto diet but I want to stop losing weight. maybe to add some carbs? thank you 🙏🏻
My metabolism is ruined after Covid and shortly thereafter Mumps. Not losing weight no matter what I do. Keto, Intermittent fasting, 3 day fasting - zero weight loss. How does viruses effect your metabolism, bloodsugar, etc?
Obesity is an endocrinological problem.Probably it has been disrupted due to viral infections.Check thyroid hormone and testosterone status both of which boost up metabolism.
I really wanted KETO to work for me, but maybe I was lacking discipline. I was too frumpy and had too much cravings. I have been back to carbs and intermittent fasting. No change in weight, i'm 48, and 5'4 tall, fluctuate 135-140 lbs. I fast 3 days a week by only drinking sweet tea while i'm at work. I try to eat home cooked meals and avoid ultra processed foods. I feel a lot better this way. I guess different things work for different people..
Dr berg please i need a help one of my friends is suffering from the breast cancer she did the tumor removal surgery and underwent chemotherapy but her health is getting worse
If doing all these steps right boosts your metabolism and you won't crave, feel hungry and can go long without food etc then why in extreme scenarios like the series mentioned, a person with slower metabolism will survive more efficiently?!? Ideally the fat adapted person with good metabolism should be able to adapt better rather than a person with weak metabolism who will have hunger pangs. Someone please guide me with this confusion.
What to do if everytime i try to comeback to keto it is making me nervosis, i feel heart arrythmia, etc. I love keto way of eating because it lower my overeating but unfortunately it is making me very nervous. I even stopped drinking caffeine, alcohol, I drink lemon balm, valeriana and other calming herbs but it is not working, I also take every needed electrolytes. Just week or two of not eating carbs and palpitations come back, my heart sometimes is stopping and then run like crazy or I feel adrenaline kick and fear. I dont have this feelings when on carbs but then I have high glucose levels :/
I'm about to try keto! Thank you always for all your advice. Your so helpful!! I feel my body is going crazy right now. I was 127 before my last pregnancy ( baby number 4) me 5,3 at 35 years old.. then now after pregnancy and my baby now 16 months old, I can not get off this 12ish pounds. I always have lost baby weight. I feel my cortisol is so high. I'm super frustrated. I used to fast alot before pregnancy but it seems like that's not even working now. I am starting to run on the treadmill every day. What do I do.
Love how multiple researchers are pushing back on ultra processed food industries rhetoric. Thanks Dr Berg for huge contributions to this effort. I know it’s turned my health issues around
hi Dr Berg, big fan of your work. I love watching your videos. Would you mind if i copy your content and translate into Chinese for Chinese speaking public?
Good day, how does one fix sleep? I haven't had a good night sleep in 5 years. Tried a lot as well as go to bed and get up on the same time but nothing helps. Thanks in advance
@mirjam4915 I had the same problem just a month ago. More physical activity is the solution. I walked half a marathon everyday. It helped me to sleep really well. If you don't have so much time to walk, add gym instead.
@@1Know1tHurts thanks, it's complicated, it's a sleepingdisorder that runs in my family but worsened 5 years ago. I also have physical issues that limits what I can do. Last but not least I had surgery for endometrioid adenocarcinoma which resulted in a hyperactive bladder. Like I said it's complicated🙈😉
I have reached my weight loss target of 160 but I haven't been able to poop ! It's been days and I'm wondering where the food I ate went . I have been doing IF for months too . I fart a lot but can't poop ! I do high fiber , high protein !
No, any protein will trigger MTOR and break your fast. Also you MUST learn about the exact protein within the shake, pea-protein is less bad than whey which should be avoided. DB has a video on this exact point.
@@DrbergThank you for the advice. I changed my IF. I do 14/10, because I workout late from 19.30 to 21.00hr. I eat after my workout and I eat at work between 12.00hr and 13.00hr, I eat 2 times a day, the next step will be to lower my carb intake.
Hi Dr Berg I like to chew my food but not swallow it I usually spit it out , excuse my words, my question is is this a bad idea for boosting my metabolism????? It kinda like chewing gum,☺️
I was at the dr office, and there was a food pyramid there, and the scale of the pyramid was relatively rational, but they stick papers with % onto the picture, and they changed grains from about 20% to 55% - I say about 20%, it basically had 20% greens, 20% meat, it was split into relatively equal parts, but then the stickers were mental
Dr Berg: My husband wakes up with LOW blood pressure, so low it takes a long time for him to break through the fog. I’m searching for information to help, hopefully to stay away from the medical system and pharmaceuticals. Have you ever researched this issue?
Dr berg I got my mum your gallbladder supplement but the capsules are to big for her to swallow, could she open the capsules up and put them into any liquid as a alternative? Like maybe water or something?
For more information about the use of Dr. Berg's products, please feel free to get in touch with one of our Product Advisors at +1-540-299-1551 or message them on the web store: shop.drberg.com/. They will be able to assist you. -Dr. Berg's Support Team.
Hello DrBerg! (I’ve written this comment elsewhere also but thought I could give it another chance of being read.) This comment is off-topic to the video but I just thought I might present an idea. It has to do with cheese. Could you or folks you know make a company that makes all kinds of cheeses , but only with chemical compound and minerally whole, good salts- Celtic, pink, Redmond, etc? That would be one fantastic company :)
And, please do a video on Daily Value percentages. I thought I understood it but something doesn’t make sense to me- example, when a supplement says it gives 5%, 20%, but then 4000% of the daily value, what in the world does that mean? Thank you
here you go amigo! Los principales errores que cometen las personas que hacen dieta: 1. Intentar acelerar el metabolismo Un metabolismo lento no es realmente un metabolismo lento en absoluto: es un metabolismo eficiente. Estimular tu metabolismo es una mala idea porque lo quemarás. 2. Seguir una dieta baja en calorías Muchas personas que parecen tener un metabolismo lento tienen antecedentes de seguir dietas bajas en calorías. 3. Avivar la llama metabólica La gente hace esto consumiendo seis comidas pequeñas a lo largo del día. Pero comer con frecuencia no acelera el metabolismo. Cada vez que comes, estimulas la insulina. Incluso en pequeñas cantidades, la insulina puede impedir que quemes grasa. 4. Sobreentrenamiento La quema de grasa se produce en la fase de recuperación. El sobreentrenamiento no permite que tu cuerpo se recupere. 5. Consumir batidos de proteínas procesadas La proteína estimula tres de las hormonas quemagrasas. Pero la calidad de la proteína es crucial. Muchos batidos de proteínas están refinados y son de mala calidad. Las proteínas en polvo también suelen tener un índice de insulina muy alto. En su lugar, intente consumir proteína animal de alta calida
I have read that eggs are related to breast cancer . If you have heard this or have knowledge about this would you please respond and share. Thank you.
Now I'm stressed learning that I have a gene of a Hippo! I have a slow metabolism and I'm on OMAD but I plateaued for months and months. This may be the reason why since I am already adapted to using less fuel than normally should. I need to isolate myself on an island to lose weight then.
Thanks to my Apple Watch warning me a year ago of AF and me going to the doctor. I was wearing a heart monitor for the second time in 12 months, and when I dropped it back last Monday, I was told that my heart was stopping for 10 seconds and beating at 15 beats a minute while asleep at night. You're to go to North Shore Hospital now; they have a bed waiting. I now have a pacemaker installed and 100% free in New Zealand The doctor did say on Friday, when I was discharged, that if it weren't for the watch alert, I would have a 50% charge of living later on. Now, I may live well into the 90’s.👍 My iPhone now has an app that sends my pacemaker readings to the clinic 24/7. I can go back to running in 4-6 weeks.
I hear you,but I really suffer, I have a acid reflux, I tried so hard to eat fatty foods,but end up vomiting,I even use omnicron, but sometimes I get so nausea s I want to faint ,please help ,carbs digest the easiest it doesn't make me so nausea s,
During Intermittent Fasting fat is burnt instead of glucose.Fat burning yields 9 Calories per gram whereas glucose burning yields only 4 Calories per gram.Again during IF Growth Hormone is released which increases metabolism by 15 - 20%(Source: Text Book of Physiology by Guyton).
As someone studying sport & exercise science, there are 4 ways you can boost your TDEE (Total Daily Energy Expenditure):
1 - increase BMR (Basic Metabolic Rate) by maximising muscle protein synthesis (eating 1g/kg bodyweight of high quality protein & doing hypertrophy exercises at a suitable intensiveness) since muscle burns 6 calories per pound per day compared to 2 calories for fat,
2 - increase TEF (Thermal Effect of Food) by eating mainly protein which burns 20-25% more calories from the food just to digest it compared to carbs & negative calorie foods (that are high in fibre so burn more energy getting broken down than they contain),
3 - increase EAT (Exercise Activity Thermogenesis) since exercise burns calories from glycogen and then fat (but if in a maintenance/calorie restrictive diet then the fat stores will be converted to glucose and then used to top up muscular glycogen - this process burns fat as long as food intake isn't increased proportionately to exercise - so there's no minimum amount you need to do to burn fat as any little bit will count toward raising TDEE), and
4 - NEAT (Non-Exercise Activity Thermogenesis) which includes standing to work/study etc.
Increasing TDEE (Total Daily Energy Expenditure) coupled with decreasing Energy Absorption by decreasing Energy Intake (whether from fat, protein or carbs) is what leads to weight loss. It's all a balance of energy IN (absorption) vs OUT (expenditure). It has nothing to do with meal timings or major food group type (beyond the effects of the TEF).
Note: Individual biochemistry can vary the amount of calories absorbed from the identical caloric intake.
The top mistakes dieters make:
1. Trying to boost metabolism
A slow metabolism is not really a slow metabolism at all-it’s an efficient metabolism. Stimulating your metabolism is a bad idea because you’ll burn it out.
2. Going on a low-calorie diet
Many people who appear to have a slow metabolism have a history of going on low-calorie diets.
3. Stoking the metabolic flame
People do this by consuming six small meals throughout the day. But eating frequently doesn’t speed up your metabolism. Every time you eat, you stimulate insulin. Even in small amounts, insulin can prevent you from burning fat.
4. Overtraining
Fat burning occurs in the recovery phase. Overtraining doesn’t allow your body to recover.
5. Consuming processed protein shakes
Protein stimulates three of the fat-burning hormones. But, the quality of the protein is crucial. Many protein shakes are refined and are of poor quality. The protein powders are also typically very high on the insulin index scale. Try consuming high-quality animal protein instead.
Thank you Dr Berg!
Been doing fasting and keto for 2 years now I’m down to my goal weight thanks for video
0:22 Boosting your metabolism
1:14 Going on a diet
2:01 Stoking the metabolic flame
3:21 Overtraining
5:17 Processed protein shakes
Thank you so much ☺❤
"Going on a diet" is not what he said/ meant
He's referring to extremely restrictive low calories long term. One must burn more calories than they consume or they won't lose weight. You also can't over train (the other point) so a reduction in calories and eating healthier sources (diet ) is what is necessary. It doesn't have to be only 500cal a day to be a diet. A "diet" is also technically any food source change.
@@craighuntley6547check 1:15 and maybe try eating more carrot 😊 you really need it 😅
@@craighuntley6547I just heard it, so, yes he said it. He's said it in previous videos too.
@@craighuntley6547lol, it was on screen
I needed to hear this. I started doing dirty keto and IF, then calorie counting which brought back in carbs. I gained back eight of the forty pounds I lost. I'm recommitting, thanks Dr.berg ♥️
Dirty keto 😂
Dirty keto is Atkins which is what I do.
Do the exact opposite of what they say! I love it. Thanks for being so strong and standing up for all of us!
He's 100% correct. The covid pandemic taught me a valuable lesson. Do the opposite of what the mainstream medical community wants you to do and you're going in the right direction. Since changing my lifestyle and switching to a keto diet I find the same to be true regarding nutrition.
I did all these mistakes you are stating. all my life i did all sorts of diets and really practised hard lost some weight but not sustainable .but thanks to you i followed healthy keto &If for 2 months now and lost all my midsection fat.actually i am overeating in OMAD and yet i am losing all my fat whereas in the past i used to be almost always hungry and craving after eating and never satisfied yet never lost a pound beyond my set weight
Thank you Dr Berg. You are the best.
Glad to help!
One Dr. Berg's video a day, keeps diseases away. 😉😊👍
I've been through this entire issue. Keto and Fasting has been my saving grace.
Same here.
Loved the reveal at the end! Food corruption needs to be exposed, thank you!
To whoever is reading this keep going,you're doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!
Cheers so much Dr Berg today I started my high intensity interval training and I don't even feel hungry right now ☺❤
Thanks for this Dr Berg, after a long time going off keto to the SAD 😞 I’m trying to get my mojo back and revving up my metabolic machinery. Perfect timing
Good healthy week to everyone. Rev up that metabolism👍🏽
i am 48yrs old 6.2 height , i was 254 pounds 40 days ago , i started walking pretty fast for 1hr and 20min 7 days a week and
consumed 1600 calories a day using a scale and lose it app. i reached 233 pounds and the last 2 weeks despite doing the same regarding food and
exercise i am stuck to 233 pounds , it's like my body thinks 1600 is my maintenance and i stopped losing weight. i wish i knew better
Thank you for educating us on a healthy lifestyle. I always appreciate you.
Very glad to be of help.
Hope there's a follow up video of what to do instead: When you drink water, try to drink cold water, it forces your body to heat it up to normal body temperature. Likewise try to live in a cooler house. Protein is more thermogenic than other foods, it requires more "processing-effort" than other foods. When you eat include chillies in the meal. All easy to do metabolism boosters.
0:25: ⚠ Boosting metabolism through stimulants is a mistake and can lead to long-term issues.
2:10: 🥦 Lowering carbohydrate intake is crucial for tapping into fat stores and promoting weight loss.
4:18: 😔 Overtraining and lack of sleep can hinder weight loss efforts, while protein can stimulate metabolism.
6:33: 💪 To lose weight, focus on getting healthy and using fat as fuel, which can be achieved by converting your body into a state of ketosis.
8:30: 🥦 The video discusses the importance of keeping cortisol levels low and following the dietary guidelines for a healthy diet.
Recapped using Tammy AI
Dont bow to big sugar/fruit, and resist the temptation "if any" from the smells of sugar-breads! 🫡
Happy Monday, Healthy Keto Community!! 💪 THANK YOU DR. BERG!
Dr. Berg, what are your thoughts on anti-nutrients in plants?
Is it still worth it to consume them?
My kind of video. I drive a huge diesel pickup, and my muscle car is a Hummer H2. I don't drink protein shakes and I hate working out, so I definitely don't over train. Thanks Doc
But look on the bright side, if you disable your power-steering you will at least get a good upper body work-out, so it's not all bad news. Drive safely. 👍
One of the best things about this dude is that he never takes credit for himself when he uploads something. He always respects us, the audience, and he is always full of energy in his videos. Keep up the hard work!!
He also assumes we already have some basis, skipping useless infos that usually bloat down these kind of videos. Which is awesome, makes for much more efficient information!
@@Narcan885and he helps!
But how do I fix my sleep problems.
@@Narcan885no he doesn’t skip infos. If you’re going on a diet you have to do your full research and most of the which are found in his videos if you care to research.
He dont need
Can Dr. Berg talk about bad breath during doing intermittent fasting or even prolonged Fasting, i have been having this problem since i started doing so.
So i need to brush at least 3 times a day, sometime 4 if i go gym.
Needs Dr. Berg to talk about this. Tq
He needs to get his videos on other platforms so he isn’t silenced. This information is far too valuable.
Thank you for sharing this Dr Eric
You're very welcome.
I've personally cut down on excessive exercising and no longer get out of breath. Planning on keeping the routine down to one or two times every five to six months.
Thank you for enlightening us on on many aspects we were not aware of. I love watching your channel. I have learn alot. Thanks again.
My advice to "boost" metabolism is to have lots of low intensity aerobic exercise. To lose weight you can either lower your calorie consumption or increase your calories burned. Burning more calories consistently has many benefits. For example, you can have decently looking meals and still be in a deficit. Doing low intensity aerobic training will promote more and healthier mitochondria which in turn offsets a lot of problems like insulin insensitivity.
But also be careful:
* you have to plan to do this indefinitely, if you stop exercising daily you will also have to cut calorie consumption immediately or you start losing weight
* the activity has to be safe and low impact. Otherwise you might injure yourself and being injured when your body is used to a lot of activity is not fun and you will probably gain weight.
* make sure what it means for the activity to be low intensity. If your activity is walking or running, make sure you can keep talking easily, in full sentences. If you are out of breath while walking briskly then you are no way ready to start jogging... Anything higher than that and you are unlikely to be able to exercise for long enough, each day, and then recover for the next day without some kind of overtraining issues. Also anything higher than that and your body starts cutting down on burning fats and you really want it to be burning fats predominantly.
* it takes a lot of time, every day. I aim to burn additional 1000 calories every day. For me, this is equivalent of running or walking 16km (10 miles). Since I can't run 16km (10 miles) every day, I try to run 10km (6 miles) and walk 6km (4miles). This takes about 2h, or at least 2.5h every day if you take into changing your clothes, showering after the run, etc.
Ive been taking Caprylic Acid for candida, and after some research i learned its the "most ketogenic mct". Would like your take
👉Some tips to help boost your metabolism:💡 Eat Enough Protein, Stay Hydrated, Eat Regular Meals, Get Sufficient Sleep, Eat Whole Foods
👉 Five worst diet mistakes : 💥 Extreme Calorie Restriction, Skipping Meals, Relying on Fad Diets, Overconsumption of Processed Foods, Emotional Eating
Great advice on what to eat - it was almost a mystery story but then there was a surprise ending!
Love your take on how to handle yr censorship. Well done.👍🤜
Thanks!
How long should one rest after excercise to recover?
I do 20 mins of hiit training every day and then 10 mins of rebounding.
Should i have rest days?
Dr. Berg, a request please - it would be wonderful to hear some recommendations for breastfeeding women when it comes to intermittent fasting, ketosis, healthy weight loss, etc. Recognizing there are stages through the breastfeeding journey, eg a woman who is in her first 6 - 8 months postpartum will have different needs than a woman who is breastfeeding a 12-24 month old. My son is 21 months and only breastfeeding once/day, but it still impacts my nutrition needs, energy, and my hormones aren’t really geared for weight loss from what I have heard. It would be great to hear your thoughts on how to safely navigate this phase while not jeopardizing milk supply and staying nourished.
Like all these: www.youtube.com/@DrEricBergDC/search?query=breastfeeding%20 ???
I used to be a little overweight but now I have a normal body mass index. I lost weight without realizing it, maybe because I followed my wife's eating habits which are high in fiber. My wife was born into a culture of eating boiled or raw vegetables as a side dish.
My wife's metabolism is kind of weird. She's been doing the keto thing for a while, cutting way down on carbs, and her weight has been mostly holding steady.
Then we went on a cruise for a week and she ate kind of normal, healthy, in moderation, but with some deserts and stuff. She started feeling full a lot faster, and she ended up losing weight.
I kind of wonder if her metabolism is super efficient, but when it got a little fuel it decided to just take off.
Since we got back she went back to eating keto and the weight has started to come back a little...
I just don't get it.
carb loading & carb cycling are cool. once a week or every 10 days, i eat a shitload of carbs. the best way to go is to keep the body guessing.
I am full keto
I do Omad and occasionally 48/72 hour fasts
But I drink low carb alcohol drinks everyday about 10-15 carbs
Am I messing up?
Even a small amount of alcohol has deleterious effects on liver which is of utmost importance in Ketogenesis during IF.
Any recommendations for protein shakes? My mom can't eat much because she has colon cancer. Between the pain and getting full quickly, solids can be a challenge
Thank you for these tips. & great explanations, as always!👍
You're welcome! Glad you found them helpful.
Fantastic information as always. Really helps 😊😊
Glad it was helpful!
For a moment I thought dr. Berg started promoting the nutrition guidelines in fear of yt censorship 😂
I knew the punchline was coming - “Do the exact opposite”😊. Never gets old.
😂
Dr berg, can you please explain on “Mitochondria should use glucose as fuel and not fat” -> bio energetic theory by Jay Feldman. This confuses me.
Explained in many DB videos, also DYR on metabolite by-products.
Thank you Dr. Berg👑🏆
Most welcome!
good afternoon Dr Berg. Is it possible to create a video and share with us information about what to do after we manage to lose a lot of weight and how maintain it? I’m not complaining I’m just keep doing the healthy keto diet but I want to stop losing weight. maybe to add some carbs? thank you 🙏🏻
The best way to seek personalised help would be the learn to spell names correctly.
@@SpamMouse ok smartass
My metabolism is ruined after Covid and shortly thereafter Mumps. Not losing weight no matter what I do. Keto, Intermittent fasting, 3 day fasting - zero weight loss. How does viruses effect your metabolism, bloodsugar, etc?
Obesity is an endocrinological problem.Probably it has been disrupted due to viral infections.Check thyroid hormone and testosterone status both of which boost up metabolism.
What do you think about Vega Vegan protein powder?
What about menopause w should we do HITT strength training or both and do IMG
I really wanted KETO to work for me, but maybe I was lacking discipline. I was too frumpy and had too much cravings. I have been back to carbs and intermittent fasting. No change in weight, i'm 48, and 5'4 tall, fluctuate 135-140 lbs. I fast 3 days a week by only drinking sweet tea while i'm at work. I try to eat home cooked meals and avoid ultra processed foods. I feel a lot better this way. I guess different things work for different people..
Dr berg please i need a help one of my friends is suffering from the breast cancer she did the tumor removal surgery and underwent chemotherapy but her health is getting worse
If doing all these steps right boosts your metabolism and you won't crave, feel hungry and can go long without food etc then why in extreme scenarios like the series mentioned, a person with slower metabolism will survive more efficiently?!? Ideally the fat adapted person with good metabolism should be able to adapt better rather than a person with weak metabolism who will have hunger pangs.
Someone please guide me with this confusion.
What to do if everytime i try to comeback to keto it is making me nervosis, i feel heart arrythmia, etc. I love keto way of eating because it lower my overeating but unfortunately it is making me very nervous. I even stopped drinking caffeine, alcohol, I drink lemon balm, valeriana and other calming herbs but it is not working, I also take every needed electrolytes. Just week or two of not eating carbs and palpitations come back, my heart sometimes is stopping and then run like crazy or I feel adrenaline kick and fear. I dont have this feelings when on carbs but then I have high glucose levels :/
I'm about to try keto! Thank you always for all your advice. Your so helpful!! I feel my body is going crazy right now. I was 127 before my last pregnancy ( baby number 4) me 5,3 at 35 years old.. then now after pregnancy and my baby now 16 months old, I can not get off this 12ish pounds. I always have lost baby weight. I feel my cortisol is so high. I'm super frustrated. I used to fast alot before pregnancy but it seems like that's not even working now. I am starting to run on the treadmill every day. What do I do.
Hello. You should do health keto and IF together. Please see here: th-cam.com/video/rjnQZfeqHBw/w-d-xo.html
Hello, Dr. Berg. Could you make more videos about teen nutrition and weight loss. Thanks!
These videos may be helpful:
www.youtube.com/@DrEricBergDC/search?query=teen%20nutrition
I feel so blessed watching your videos
Love how multiple researchers are pushing back on ultra processed food industries rhetoric. Thanks Dr Berg for huge contributions to this effort. I know it’s turned my health issues around
I’d love to know how you fixed her sleep? I’ve tried everything and wake up for 2-3 hours in the middle of the night most nights for years.
hi Dr Berg, big fan of your work. I love watching your videos. Would you mind if i copy your content and translate into Chinese for Chinese speaking public?
What if you don't digest fats well? And how many recovery days should you take?
This video may be helpful:
th-cam.com/video/GRtkgrBHySQ/w-d-xo.html
Thank you very much Sir🙏
Anytime!
Thanks Dr Berg.❤
❤❤Thank you so much Doctor Berg for your advice ,it is so useful information ❤❤❤❤❤
Good day, how does one fix sleep? I haven't had a good night sleep in 5 years. Tried a lot as well as go to bed and get up on the same time but nothing helps. Thanks in advance
@@KityKati unfortunately I am not catching any sleep with even double sleepingmedication. I have a dog, I walk 2 hrs a day, not helping either💕
@@KityKati Dr Berg says noooo to gummies! they r loaded with sugar.
@mirjam4915 I had the same problem just a month ago. More physical activity is the solution. I walked half a marathon everyday. It helped me to sleep really well. If you don't have so much time to walk, add gym instead.
@@1Know1tHurts thanks, it's complicated, it's a sleepingdisorder that runs in my family but worsened 5 years ago. I also have physical issues that limits what I can do. Last but not least I had surgery for endometrioid adenocarcinoma which resulted in a hyperactive bladder. Like I said it's complicated🙈😉
Thank you for sharing ✌️🙏🤟
Most welcome!
I have reached my weight loss target of 160 but I haven't been able to poop ! It's been days and I'm wondering where the food I ate went . I have been doing IF for months too . I fart a lot but can't poop ! I do high fiber , high protein !
Don't skip the meal😂the why he act so nice I've been watching him years and years. He is my favorite doctor and I'm getting better and better. ❤❤
Is it ok to have coffee with a little bit of heavy whip cream if fasting ..
If I drink a proteine shake during intermittent fasting does it still count as fasting? I eat before my workout and take a shake after my workout.
No, any protein will trigger MTOR and break your fast. Also you MUST learn about the exact protein within the shake, pea-protein is less bad than whey which should be avoided. DB has a video on this exact point.
@@SpamMousethnx for your reply.
No - check out this video:
th-cam.com/video/8rMgJRuGj00/w-d-xo.html
@@DrbergThank you for the advice. I changed my IF. I do 14/10, because I workout late from 19.30 to 21.00hr. I eat after my workout and I eat at work between 12.00hr and 13.00hr, I eat 2 times a day, the next step will be to lower my carb intake.
Hi Dr Berg I like to chew my food but not swallow it I usually spit it out , excuse my words, my question is is this a bad idea for boosting my metabolism????? It kinda like chewing gum,☺️
Sounds like an eating disorder.
I was at the dr office, and there was a food pyramid there, and the scale of the pyramid was relatively rational, but they stick papers with % onto the picture, and they changed grains from about 20% to 55% - I say about 20%, it basically had 20% greens, 20% meat, it was split into relatively equal parts, but then the stickers were mental
Dr Berg: My husband wakes up with LOW blood pressure, so low it takes a long time for him to break through the fog. I’m searching for information to help, hopefully to stay away from the medical system and pharmaceuticals.
Have you ever researched this issue?
Dr berg I got my mum your gallbladder supplement but the capsules are to big for her to swallow, could she open the capsules up and put them into any liquid as a alternative? Like maybe water or something?
I personally would seek a different brand that is easier for her to swallow.
@@KityKati Hard to do this with capsules, and I don’t know which these are, but yes, pills can be split.
Open them and put them in apple sauce.
@@barbaradejaynes7612 Great idea !!!!!
For more information about the use of Dr. Berg's products, please feel free to get in touch with one of our Product Advisors at +1-540-299-1551 or message them on the web store: shop.drberg.com/. They will be able to assist you.
-Dr. Berg's Support Team.
Hello DrBerg! (I’ve written this comment elsewhere also but thought I could give it another chance of being read.) This comment is off-topic to the video but I just thought I might present an idea. It has to do with cheese. Could you or folks you know make a company that makes all kinds of cheeses , but only with chemical compound and minerally whole, good salts- Celtic, pink, Redmond, etc?
That would be one fantastic company :)
And, please do a video on Daily Value percentages. I thought I understood it but something doesn’t make sense to me- example, when a supplement says it gives 5%, 20%, but then 4000% of the daily value, what in the world does that mean?
Thank you
Thank you!
You're most welcome!
Thanks
Great, simple video Dr Berg. Thank you! I still struggle with wanting a cookie in the morning.
Have a high protein breakfast instead.
Increase fat.
Hola Eric, cordial saludo. Por favor trasmita en Español.
here you go amigo!
Los principales errores que cometen las personas que hacen dieta:
1. Intentar acelerar el metabolismo
Un metabolismo lento no es realmente un metabolismo lento en absoluto: es un metabolismo eficiente. Estimular tu metabolismo es una mala idea porque lo quemarás.
2. Seguir una dieta baja en calorías
Muchas personas que parecen tener un metabolismo lento tienen antecedentes de seguir dietas bajas en calorías.
3. Avivar la llama metabólica
La gente hace esto consumiendo seis comidas pequeñas a lo largo del día. Pero comer con frecuencia no acelera el metabolismo. Cada vez que comes, estimulas la insulina. Incluso en pequeñas cantidades, la insulina puede impedir que quemes grasa.
4. Sobreentrenamiento
La quema de grasa se produce en la fase de recuperación. El sobreentrenamiento no permite que tu cuerpo se recupere.
5. Consumir batidos de proteínas procesadas
La proteína estimula tres de las hormonas quemagrasas. Pero la calidad de la proteína es crucial. Muchos batidos de proteínas están refinados y son de mala calidad. Las proteínas en polvo también suelen tener un índice de insulina muy alto. En su lugar, intente consumir proteína animal de alta calida
Good morning 🌞🌄 Everyone
Good morning to you too !! 🌈
I have read that eggs are related to breast cancer . If you have heard this or have knowledge about this would you please respond and share. Thank you.
That’s not true.
Doc I eat more but I'm thin is it normal?
Dr berg ❤
Thank you
You're very welcome
Dr. Berg we ❤ you
Thanks so much for your support!
Did he take down is video on natto?
Dr. Berg s video a day is a metabolism booster !
This works! ❤🎉🎉🎉🎉
Glorious.
Please do a video on HRT FOR WOMEN IN MENOPAUSE. THE CONTRADICTORY INFO FTOM DR TO DR VARIES.
Tq
If I have diverticulitis will Keto work for me?
Yes..would be very helpful for you.
Now I'm stressed learning that I have a gene of a Hippo! I have a slow metabolism and I'm on OMAD but I plateaued for months and months. This may be the reason why since I am already adapted to using less fuel than normally should. I need to isolate myself on an island to lose weight then.
Good morning everyone
Thanks to my Apple Watch warning me a year ago of AF and me going to the doctor.
I was wearing a heart monitor for the second time in 12 months, and when I dropped it back last Monday, I was told that my heart was stopping for 10 seconds and beating at 15 beats a minute while asleep at night. You're to go to North Shore Hospital now; they have a bed waiting. I now have a pacemaker installed and 100% free in New Zealand
The doctor did say on Friday, when I was discharged, that if it weren't for the watch alert, I would have a 50% charge of living later on. Now, I may live well into the 90’s.👍
My iPhone now has an app that sends my pacemaker readings to the clinic 24/7.
I can go back to running in 4-6 weeks.
Great video!!! (Wish I was a hummer 😅🫣🤣🤣🤣🤣) thank you for this great advice! ❤🎉🙏🏻 👏
I think everyone has tried one or more of these with mixed results
Just wow 👌🏻
Lost 100 pounds with .... low carb, 18 to 22 hours daily fasting, no exercise.
I hear you,but I really suffer, I have a acid reflux, I tried so hard to eat fatty foods,but end up vomiting,I even use omnicron, but sometimes I get so nausea s I want to faint ,please help ,carbs digest the easiest it doesn't make me so nausea s,
Please keep researching all of Dr Berg's videos, they are priceless, just my opinion.
Wont IF slow down the metabolism then?
During Intermittent Fasting fat is burnt instead of glucose.Fat burning yields 9 Calories per gram whereas glucose burning yields only 4 Calories per gram.Again during IF Growth Hormone is released which increases metabolism by 15 - 20%(Source: Text Book of Physiology by Guyton).
2 and 3 are kind of confusing, keto is a diet correct?