Thanks again Dr. Berg! VIDEO NOTES: (recap of main points; not a substitute for watching/listening!) TO BURN FAT DURING SLEEP: -Increase your Delta wave sleep: -Sleep in a cool room - Increase Melatonin intake -Avoid blue light before bedtime, read a book! -Go to bed before 11pm -Before bed take B-1, D3, Zinc -Reduce stress/cortisol -Do breathing exercises: keep inhale & exhale equal lengths - Get outside, in nature! -Do physical work daily! -Consume Electrolytes for leg cramps -Awakening at night: do Keto diet! -Dont eat or drink after 6:30pm -Vigorous exercise daily: high intensity & forceful, but don't overwork! -Don't eat food before, during or after workouts (consume only non-sugared electrolytes) -Fasting: intermittant & periodic -Diet: don't cheat with ANY carbs! -Exercise while fasting if you can, or -Workout around your meals: -Rest & digest (parasympathetic mode) -Count carbs: keep below 20 carbs per day (dont need to count non- starchy veggies) - Eat big salads! -Don't add additional fats to your diet! -Protien: 6-7 oz per meal (half that if you're young, or a small woman) -No carb snacking, esp not before bed! -Avoid stress, take long walks! -Increase HGH: Niacine, Arginine, zinc, creatine/red meat, DHEA, Vit D3 (10,000 iu) - Potassium & magnesium to help calm/sleep, for muscle repair - Eat clean, no pesticides herbisides, or fungicides -Eat organic! Best wishes, I hope my notes help you as well! 💕 ♥ WOW: Thanks for all the likes and kindly comments! ♥ 💕 BLESSINGS TO ALL! 💕
Thanks for that Kay, that's really nice. I wouldn't have thought to do this list,..and I can pass this on to my daughter. And of course look at the list often.🙋🏼
@@TL-xl8df Perhaps you can save it, share or send it to yourself, or bookmark it, then copy/paste from there? Or just do a screen shot, or take a photo? Good luck!
Same! 😆 Maybe I’m fooling myself, but I keep my blue light filter on my laptop & phone on 100% of the time & when evening hits, I turn down the brightness of all electronics, ie the tv. I like to think I’m at least kind of canceling the negative effects.
I started counting steps and taking long walks daily (10-20 thousands steps/day) in May and by month six I had lost 25 pounds simply by walking, not changing my diet at all. I feel mentally stronger and happier today than I've felt in years and I sleep better too because I'm moving a lot more throughout the day. My posture is way better and I feel less stressed and happier. I'm now going to combine this new lifestyle of walking with fasting and hope to lose another 25 pounds in the weeks to come. Wishing everyone the best! If you struggle with stress and weightgain, take long walks, it will make a huge difference! Just stick to it and it will work wonders!
I started 2021 in terrible shape. 6ft tall weighing 340 pounds. My blood pressure was dangerously high, near stroke levels. Your videos on fasting and keto and so many other have helped me so much. I’m ending the year at 285, I lost 55 pounds!!! I look forward to losing another 50 in 2022. Thank you so much for all of your helpful content Dr. Berg!
Wow, well done you. Really amazing. I'm not sure I would be called overweight, but all my life since I was 15-16 years I have always weighed between 50 and 52 kg (167cm tall). But suddenly I gained weight up 60 kg and I felt really awful. After I started intermitted fasting and Keto I have gone down - slowly - to 56 kg, and feel so much better already. Still want to go to 52 kg again as I'll be more quick in anything I do. And I listen to all the videos from Dr. Berg and love his good advises and massive knowledge.
I used to fast 4 times a year,2 weeks at a time. But trying now is just not a thing for me. The hunger pains are horrid, and l feel sick. Any suggestions how to ease them..water does not help...tried tea too. Im at a standstill.
Dr.Bergs videos have saved my life. He delivers the message better than anyone. I was 400 in August 2018, type 2 diabetes, 450 blood sugar, 13.5 A1C. In August of 2021 I weighed still 370. In my 50’s with Bad knees. I watched doctor Bergs recommendation and now in 10 months I’m 245, my doctors are amazed. I’m not diabetic anymore or take diabetes medicine at all now per my Endocrinologist:) listen to him, ( also consult your own doctor) you can do it. I feel so great now.!!!
Thats lovely to hear, and well done, can you shed light on how you managed your eating especially being diabetic, I would love for my mum to start this as she’s diabetic too, so any tips on your eating and how you managed it with bad knees would be a great help, Thank you .
@@الكتابوالسنة-ح4ش I'm guessing its basically keto plus intermittent fasting. 1_. Cut all carbs, sugar and processed food. Limit carbs to a maximum of 50 grams per day, the lower, the better. Home-cooked meals are better so you know what goes in the food. Eggs are the best source of protein and some essential amino acids.2) Eat within a limited time window. I eat my 2 meals within 4-6 hours. The rest is fasting period of 18-20 hours a day. I only drink water and coffee.3) A light exercise like 30-minute walk a day helps. Better if you do it early morning or afternoon with sunlight for vitamin D. 4) Make sure you get enough nutrients like potassium, zinc etc. Your mother can have a tailor-made program using Berg's principles that is adjusted to her goals, health status, lifestyle and preferences. Do things gradually. It is better if guided by an open-minded health professional because she is diabetic. .
Cooler temperature in the room No light in the room No blue light.. Get to bed before 11:00 pm. Meditate and relax..take B1 (/thiamine ) and D3, zinc..before bed.. No snacking late at night..
Biggest thing for me is no meal 5 hours before bed. I don't know if I literally burn more fat, but I have much better sleep and my tummy is much leaner in the morning 🤓😃
Omg yesss!!! I noticed the difference when I eat before I go to bed & when I eat 5/6 hours before bed. I sleep much better, I don't wake up with heart burn..I don't have crazy dreams. When I eat a lot of sugar be4 bed I have the weirdest dreams ever
Fasting (OMAD especially) really works. I don't deprive myself of anything when eating as long as I only eat once a day. I was 209 lbs when I started. Now, I'm down to 140 lbs.
Due to excessive amount of stress I gained 25 pounds . I’ve been on a diet Omad for two months and only have lost 5 pounds . I had my thyroid check , hormones and all came back normal . I walk 6 miles everyday and yet to loose the weight . No clue what’s going on and why I can loose weight . I too do intermittent fasting.
I’m 15 years old and I’ve been trying to lose weight since 10. I’ve just now been able to do it with Keto and fasting. My mom showed me your videos and they’ve helped my tremendously. I was 5’10 315 with a bmi of 45. In 3 months I’ve lost 30lbs! I’ve been doing 38 hours fast then eating 2500 Calories a day. I just do that back to back. I occasionally do a 4 day fast and lose 9-10 pounds on those each time! Thank you so much!
That's fantastic! Congratulations! Dr. Berg would love to hear about your success with Keto! Please use this link to upload your story: www.drberg.com/add-client-success-story Dr. Berg's Support Team.
@@geomangaka5565 yes he needs to stop fasting. At that growing age you do need all the nutrients you can get , so what he needs to do is eat plenty but eat HEALTHY. He was clearly just eating junk if he got that big. However, he's also too young to ge doing intensive weight training.. Can't probably wait another year or two before getting serious about it. He should certainly to cardio and conditioning with light weight training until he turns 16 or 17.
That's fantastic! Dr. Berg would love to hear about your success with Keto! Please use this link to upload your story: www.drberg.com/add-client-success-story Dr. Berg's Support Team.
On the note of stress- I’ve found that tidying up helps me tremendously. I take a few minutes in the evening/before bed to make my bedroom & bathroom (the areas I see most while waking up & going to sleep) nice and neat. The organization of it all helps my mind to better relax before bed :)
Absolutely yes. An untidy or flat out messy space is very chaotic and stressful. An organized space is a restful space. Now I just have to work on going to sleep at a decent hour. The whole having a very active 6 year old in homeschool thing is rough on time management. Trying to finish my doctorate means late late nights. 🥱
From a 38 inch waist to 29 inch waist since starting low carb Aug 13th 2021 and it’s now December 2021. Vascularity is amazing, never hungry bacon eggs sausage every morning except when intermittent fasting. 70 is my fasted glucose level. I am 54 male. The only one who doesn’t get you to your goals is yourself.
I am his wife and I have lost 24 lbs since August 7 2021 and feel great! It’s been a great couples journey. Thanks Dr Berg for all your information. Things didn’t start really moving for me until I did your healthy version of keto.
@@Drberg I found you through my wife who is now down 24 pounds. We work as a team, your methods work great for her. We also had our calcium scores done, mine was 121 my wife’s was 64. We are taking control of our health! Again many thanks!
Im down from 250 to 185 lbs since the end of August. 40 inch waist to a 32! For anybody out there who is thinking about doing keto and IF, this stuff really works.
That's fantastic! Dr. Berg would love to hear about your success! Please use this link to upload your story: www.drberg.com/add-client-success-story Dr. Berg's Support Team.
@@tee.408 I ate pretty clean keto, 1 meal a day, didn't count calories during that meal just ate till I was full. I also threw in some 2 to 3 day fasts every few days. No extra exercise at all.
@@dixierekt2407 First, Congrats!!!! That is a true exercise in discipline. I am happy for you. May I ask what you drank on your fast? Was it just water and tea?
@@Marychange water, sparkling water, tea, and coffee mostly. Some stevia for sweetening once in a while. I ain't gonna lie, a diet coke once a week or so as well.
I've tried following these steps to a moderate degree (not super strict), going from bad habits (no carb/sugar control, no bubble tea restriction, no mental stress management, bad sleep habits) to decent habits and a bit more exercise... went from 80.5kg to 77.7kg in a month! Gonna keep at it. Thanks Dr Berg!
I have T2D.... Trust me workout and/or walk AFTER you eat. (Start about 45 to 90 minutes after you swallow your last bite.) This will reduce your glucose spikes postprandial.
Another master class. I have lost 30kg in approx. 12 months by following Dr Berg. Thanks for changing the positive way i think. I really enjoy the science and feel much better during these tuff times. While many others around me have put on kilos i have lost and feel great physically and mentally. Thank you.
Spanish people eat late and sleep late, and live happily. They have one of the highest life expectancies in the world. No need to do all these silly things in life.
You need to inspire others around you, so they can benefit from your story. Remember, sharing is caring and now you can be a role model for such folks, loosing weight and managing stress is not simple and it takes effort and help from everyone.
Questions : This works great for folks who work normal hours, but can you make suggestions for those of us (I am a nurse) who work nights? We fight with bad sleep, poor nutrition, lack of energy. We do crazy things trying to remain healthy. I have already learned things from you that may help. A series focused on shift work could be SO USEFUL to health care workers, first responders, factory workers, etc. Thank you.
Thanks, Doc! IF is paramount! I lost 30 pounds last year doing IF with weekends being my "stray days." I eat anything I want, but have eliminated white sugar and most candy. (My sweets are donuts and cookies.) I get good sleep most every night. I can only imagine what will happen when I actually start to exercise on a regular basis. I've never looked or felt better. (Even those middle-aged love handles have shrunk down to nothing!) THANKS for all your knowledge and how you deliver it! You are the best!
You help so many people ! I wish you a long life . If the population would just take your advice they would be so much healthier .Everything you say makes so much sense and works when put into practice .i sleep and feel better than i have in years now. only took like 3 months to turn health around.
I have started the healthy keto and IF. It was amazing how quickly I adjusted to not eating breakfast, especially since breakfast has always been my favorite meal of the day! Looking forward to adding more fasting after the holidays. I was horrified to find out how insulin spikes every single time you eat. I am really grateful to have learned this and I’m not sure why I never picked up on it before. I have been sabotaging myself and was so out of control before finding you. I was desperate to get a grip on my poor eating habits that went sideways during the beginning of the pandemic. Thank you so much for all you do. I love how clear and easily understandable your videos are. You are a great teacher!
I agree with most part. But any diet or fasting has to be sustainable.. u cant avoid carbohydrates all your life... and i m sure shutting down on carbohydrates like breads n grains has its adverse effects on body as well like Thyroid problems. Moreover, too much fasting also leads to hair fall and skin issues... i m sure Dr Berg should address those concerns... i have done and lost weight through intermittent fasting in past.. but i guess it's not sustainable... i cant simply shut down on all pleasures of life including Good food for all life... there's gotta be a balance. I don't recommend Keto diet for its effects on Kidneys... no fasting/keto regime should be continued for more than 40 days in one go.. and break should be taken after 40 days... there were few deaths of aspiring models recently for stretching Keto a bit too much... as a result of which their kidneys failed. So please don't blindly follow all these fad diets and lifestyles .. and should never be continued for more than 40 days in a stretch. Stay fit.
@@shashnksharma2840 yep. I have a history of kidney issues from my lupus so keto would not be good for my kidneys. On top of that I have medications I have to take in the morning with food. They can’t be taken on an empty stomach. So skipping breakfast isn’t an option for me either
I so love IF and thank God every day for leading me to it and people like Dr. Berg! I've lost 106 lbs so far and have 70 to go and I'm sure I will be knocking them off in 2022!!! I am currently doing rolling 72 hr fasts and when I reach my goal weight, I'll probably go to alternate day because I just can't imagine eating every day ever again. I'm very sedentary and have come to realize that I just don't need as many calories as an active person (duh!)...yes, it took me my whole life to get that one!!! Too busy listening to the 'experts' and not using my God-given brain!!! Anyway, I've got it now and life is so good!!! I'm 66 and feel just fantastic!!!
Wow I am an insomniac and this is so helpful. I always push myself to stay up after I get tired so I can spend time with my husband. I'm always struggling to fall asleep and thinking why am I wide awake?! I had no idea there were 90 minute waves
I know what you mean that's truly interesting. My daughter is tired when she comes home from work at 10:00 at night but then she ends up staying up till 4:00 in the morning and that's because she pushes through that first wave and then can't get to sleep. I really feel sorry for her actually because she works so hard all day long, she is at her job for like 11 hours a day 5 days a week.
I have lost 15 lbs in 3 weeks from fasting,walking and cutting out sugar and most carbs. I could have lost more but every few nights i have a glass of wine or 2 at max. Thanks doc!!
Before I decided to try IF, my uncle and aunt were doing it. But, I decided to do my own thing. When I decided enough was enough, it was around March 2021. I had reached the highest I've ever been, 321. I decided, go on a pescatarian diet and cut out breads. I ended up at 294. Once I reached my plateau at 294, I asked my uncle about IF and he directed me to these videos. So, from January 24th, 2022, started at 294. I am now 261 (May 22, 2022). This way of life really does work! If you stayed on this long, I'm sorry it is so long. But, I feel great! Good luck to anyone on their journey!
As well as the timings. Best time to go bed is before 11pm as research shows the hours between 11pm-3am are the CORE hours of deep sleeping. Try that for a week and you'll definitely feel more energetic and relaxed. Also, no use of phones or screens say hour before going to bed to unwind yourself from thoughts/stress etc
That makes sense, I’m a dancer. recently I switched from dayshift to night shift. My body looks out of shape now, most won’t notice but I know my body. Lost definition in my arms and abdomen. Thank you Dr Berg!
Great video, this has helped me alot, all most lost 10kg in 6 weeks, 102kg down to 92kg, personal goal of 90kg, and the ulltamate is 85kg, feeling better and more motivated than ever, thnaks again
IF and low carb since August 1st . Weighed myself tonight am down 59 pounds still need to lose some more but I feel good about it :) . Thank you so much Dr 😊
I have been doing 1 or 2 meals a day the last week or so. Man first few days I was so HUNGRY. Today I ate at 1pm for the first time, Now 11pm and not hungry. Pretty incredible. I def need to work on getting to bed earlier though. TY Dr. Berg!
Just hang in there sis. I went through the same thing and still do when I wait to fast for a long period. Your body will adapt. Try short naps if possible and avoid TV bc the food commercials will make you give in.
I’m on day 4, I’ve noticed I’m waking at 4am ish feeling very thirsty. Today I’m also craving bread/potatoes, so I’m keeping very busy, this craving is going.
When I drink a glass of milk an hour after my workout, I feel that my body recoups much better/faster and I get no soreness in my body. Also, when the weather is hot, I take a quick shower before bed and it does wonders for my sleep. 👌🏼
I'm a pretty slim guy but had a recurring 'skinny fat' issue around my mid section, also some permanent 'bloating' in my stomach that made things look s little worse. Started the keto diet and working out 8 days ago and almost all of the issue is resolved. 2 more weeks and I should have a completely flat stomach. Would highly recommend
I been on this intermittent fasting and it works well. I started watching my weight around July was around 170 and 5 5. I currently way 139. So took me 6 months. Also I haven't really exercised. And I feel great. My goal was 145 pounds. Now I want to get to 130. A keep my diet simple. I eat lipton chicken noodles and a slice of sourdough bread. And I have one cheat day in the week. Its working well so far
I also found to be very effective is taking some extra magnesium & some warm golden milk, basically I like a little almond milk with a little turmeric & honey in it:)
Dear Dr Berg, your videos have totally transformed our ideas of diet and health and we are able to transmit this in our workshops with professional & amateur dancers. Thankyou!
Thank you doc for doing for us the donkey work with all the readings and researches. Now it’s upon us to apply what we have learnt from you. Pls keep up the hard work
Honestly in 2 weeks of finding you I have learnt SOOOOOOO much about nutrient and health, the quantity of information you share and the way you deliver is a powerful combination, I really appreciate your work, the efforts you make to educate us and you're impact on the health of so many people around the world is something I hope you are suitably proud of............amazing work
I been exercising since New Years Day I was 241.8 now I'm down to 221.4 my goal is to get down under 200 before my 37th birthday at the end of May. I cut soda out and sticking to high protein diet and just drinking water, and been doing fasting a couple times a week.
I hope i can get back on track. The last 2 years have not been good and i feel like I’ve lost motivation. Thanks for the great videos, I’m hoping to make 2022 much better!!!
Me too, I had lost 33 lbs a year ago, skinny as high school. Now I gained back about 40'. I lost 11 pounds a month 3 months with hypothyroidism so I know how. I'll be doing searches. Berg motivates so I'll start watching him again. Good luck to you and I.
This video is 100% on point. Sleeping well is the final key to loosing weight. With all the exercises and dieting you do, incorporate good sleep of up to 7-10hrs and you will see massive weight loss
No, it just about how many calories you intake and how much you burn, even during sleeping (while sleeping you don´t intake calories! you just burn a little bit).
(What I write below cannot go beyond a simple assumption.) Eating fat can cause weight loss. But the fats you eat should be "raw". The fats in our body are "raw" fats. Raw oils can only cope with raw oils. (Consult your doctor about consuming butter raw.) Because I think that the relationship between nature and people is realized from this point of view. I will give a few examples: Shepherd's purse plant branches are shaped like hollow tubes, and shepherd's purse plant has heart-shaped leaves. Shepherd's purse is a useful plant in vascular diseases, especially in cardiovascular diseases. Tamarind is similar to a fecal-filled section of intestine. Tamarind is recommended for constipation. Walnut consists of two fatty food tissues adhered to each other with a thin texture. Every part of the walnut is similar to the brain, thyroid gland, lungs, gut anatomy. Walnuts were known to be beneficial for the brain, but were only recently found to be beneficial for the gut. You buy a giant cabbage... As you eat the giant cabbage, the cabbage begins to shrink. As he continues to eat the cabbage, the giant cabbage shrinks to the size of an apple. As you eat cabbage, you lose weight and get smaller in size. If I had to lift giant cabbage every day, I could lose weight and build muscle. The flame of fire tends to expand. Body fat tends to expand. Cold water puts out the fire. Cold water can destroy body fat. Taking a cold shower every day can destroy your body fat. Diseases tend to expand. Cold water shower can make you healthy. Caution: cold water can harm your heart. The color of fire is yellow. Body fat is yellow in color. Often the yellow color is identical to the disease. Yellow discharges on the body, jaundice, yellowed face ...
Raw fat? But everything, including the fats, are broken down in the stomach. But I fully agree with your point about foods resembling the body parts they are good for etc.
I was doing keto for over 4 years and not losing much weight. Then I combined dry fasting three hours before sleep and three hours after waking, trying for a window of 14-16 hours. I've lost almost 1 lb a day since adopting this strategy. Cutting out the liquids was the key, because I wasn't really eating in that window previously. Thanks!
I took your advice and went and bought nutritional yeast yesterday. And Ashwaganda. I have mad ptsd, anxiety and insomnia but I was able to fall asleep for a bit this morning.. I had to take lots of N yeast and Ashwaganda.. and I’m not sure that’s why I fell asleep but I did ☺️ and I feel so damn chilled out today.. like I haven’t felt in a long time! So I ordered 1 kg of non-fortified nutritional yeast on I herb today plus 500 gr Ashwaganda root powder lol. It’s working!!!
Hi Dr Berg. I choose a plant-based diet in 2020, having previously been fully vegetarian since 1986 having gradually removed red meat, white meat, poultry and then fish throughout 1985 with another aim, which was to avoid additives. I did research to make sure I was eating correctly to pick up all of the nutrients I need in my diet. I found out recently that my body works best without dairy and eggs too and I have been on a plant-based diet since 2020. I am not 'vegan' and I don't use pre-packed foods. I eat fresh foods and make meals from scratch. Since changing to a plant-based diet ! I have more energy and don't ever feel out of breath after any type of cardio or other exercise. I am 62 years old and compete in ballroom and latin with my husband and other exercises in between. However, the one issue for me is waking at in the night for menopausal symptoms (I'll try not to drink after 6:30 pm in the future!). I can usually go back to sleep using yoga breathing techniques but sometimes I am awake for a couple of hours. Since I was a child, I have, on average, 6 to 6.5 hours per night and I am not tired on that amount. I am interested in your videos and have followed you for a few years, but it would be helpful if you could reference which of the plant-based options can be used alongside those for the meat/fish eaters in your videos when speaking about the vitamins and minerals. I can look it up, but if there are plant-based or vegan viewers it may be useful for them too. I will share it with my husband because he is on a keto diet and says he has to eat three meals per day and is always planning the next meal! I prefer to eat when my body tells me I need food. Thanks for all of the information that you share. It is always thought-provoking.
I’ve been having the most peaceful beautiful walks at night in the snow about an hour_1/2 before bed. I just love it. Makes me relaxed and look forward to bed. Then I take my Mg pill and bam - sleep. 🙂
I found the best method for me was before the pandemic, eating one meal a day exercising 4-6 hours 5 or 6 days a week and tiring myself out enough to sleep 7-8 hours rinse and repeat that while in that one meal eating healthy just made me look young and get enough sleep and i was lean with 5-9% body fat depending on the food I ate
Good Morning Dr, your on my list in the mornings, God Bless you and your family ❤️, I have learned so much from your videos and shared them with others , thank you !!
Many people in this world are THANKFUL and LOVES you so much Dr. Berg, please know that. You’re an enormous kind of blessing in this world by sharing your knowledge. We respect you so much! May God bless you more Dr. Berg!
Hey Doc, I’ve recently found your channel and think it’s just fabulous. Thank you for all this fantastic straightforward information,…..but what about us truck drivers!? It’s not just trying to figure what food to take with us or what to buy while on the road, it’s much more. We don’t have time for much exercise, trying to minimize stress it’s not easy, receiving “proper” sleep is out the door (team driving is 10 to a max 11hrs driving with about as much in the sleeper, then back to driving until we’re home), trying to eat at “regular “ times is impossible, sleeping while your moving, etc, etc. I really hope you address this for us drivers. Please look into how we operate to understand. For me my company has no rhythm. Each week is different. We never get a full weekend nor two days together off. Once we start we don’t stop until we’re home except for fuel, switching drivers, making the delivery. We can leave at midnight to be back by 10a only to turn back out later that afternoon to return in a couple days to leave again 12 hrs later, etc, etc. Yes, that’s truly how crazy it is for me. And each week is different. It’s highly erratic. I’m based in NC. I can be in MN one day, come back and head to Boston, come back and go to TX, etc. If you could please message me so I don’t miss your response. Thank you very much!
Another gem. 💎 Thank you Dr Berg 💓 🙏 Todah Robah! Been watching you for about a year now and I've lost 50 lbs. You've taught me how to eat properly and live healthier. 🙏
Hi Dr.Berg, Love you videos. Very helpful. I have learned a lot. I was wondering if you can do a video on shift workers, eating, weight loss , and sleep. I work shift work, afternoon and sometimes the night shift. Thank you Wendy Ontario, Canada 🇨🇦
Rather than take a multitude of supplements - is there a multi supplement that you can reccomend that has theses combined already? Love your videos - think you're lovely.
I like this video. So informative with easily understandable rationales and the visual aid. No silliness or trying to be funny. No promotional talk. Especially love how you just started the content right away in the beginning of the video. I just subscribed. Thank you for all the great tips.
Dr. Berg you are the best. I have learned so much from your videos and made major changes in my health/life especially to reduce my STRESS. I thank you for educating the masses. I wish ALL doctors were like you to put the CARE back in healthcare. GOD BLESS YOU 🙏🏽
I'm a sleep study / oxygen specialist and contrary to popular trends the cooler temperature point has been misinformation for too long. It's just the opposite. All of my patients sleep better if they are warm enough. It's the warmth that relaxes your muscles. Cooler temps do the complete opposite. During sleep your body temperature goes down because of non activity and if your body gets too cold it sends signals to the brain that the body temperature has dropped too low and as a survival mechanism it wakes you up to get warm in order to prevent hypothermia
@@alexandraadams2070 yes it does depend on the person however even for those that prefer the cooler temps their body will also wake them up if they get too cold as a survival mechanism to get warm
GOING LOW CARB AND IF SINCE NOV 17, 147 POUNDS, TODAY DEC 26 137 POUNDS AND FEELING HAPPY, NIGHT SWEATS ARE GONE, SKIN ALLERGIES GONE, BELLY FAT MELTING, ETC....THANK YOU!!!!!
I began with walking fast every day, but couldn't lose weight. Keto and fasting took care of the weight loss and fixing my fatty liver. The 103 pound weight loss enabled me to continue the fast walks and return to the gym. Now I'm pushing heavier than I was in my 20s, I'm now 53 - I know, I don't look it!
That's fantastic! Dr. Berg would love to hear about your success with Keto! Please use this link to upload your story: www.drberg.com/add-client-success-story Dr. Berg's Support Team.
@@namuggahidaaya4959 I can give you an example of one day, as I rotate it. I have just two meals per day. Meal one, two egg omelette with melted cheese and bacon. Meal two, homemade burger patties from ground beef, with vegetables and my own keto flatbread.
Starting another 3 day fast today. I hike 5 miles a day, even while I'm fasting. Experimenting with starting my fast at 2pm instead of dinner the night before.
Congrats!! Until recently, I could imagine going a whole day without good but I had a bout of Covid couple weeks ago and was unable to eat for days. That got me researching on the benefits of fasting and I amaze myself how I can now go a day or 2 with little to no food.
@@MS-yu5cl Thank you! Fasting will continue to amaze and delight you. Glad you recovered from Covid I first fasted in 1979, when I was 19. I don't know how many times I've fasted. Back in the day my husband and I did 30 day juice fasts. I worked all day as a waitress in a health food restaurant and he did construction!
Thank you! I am in the process of moving 2000 miles away and am experiencing quite a lot of stress. I can't wait to get settled in and get my sleep back!
Two quick questions. 1. Can a nightly walk after dinner be used to replace day time HIIT/workout? 2. Will a tiny sugary/carb snack during the day turn off ketosis, even if I continue to stay in 20-30g range for daily carbs intake?
There’s no cheating here lol. The post meal walk will aid in digestion but cannot replicate the same cardiovascular stress you will get from HIIT. The carbs and sugar will take you away from your goals but if you’re just getting started and need it in the interim than it’s better than nothing. It’s a process so you can build up gradually do the things you listed above and work up to a more disciplined regime.
Walking does NOT equal HIIT. HIIT is one minute of exercising like a saber tooth tiger is chasing you, the a minute of rest, then another minute of maximum running for your life,then rest….. Not a leisurely stroll or even jog. As for the sugar, just quit cold turkey. In a week, you will have zero sugar/carb cravings. You will find yourself much more productive instead of thinking about food. Good luck!
I live in Quebec and seeing a doctor here isnt easy, especially a family doctor, wait lists are like 6 to 10 years. And when you get to see one they will not take this time to explain everything. I just wanna say thanks Dr Berg for changing my life.
So over the past few weeks I've transitioned to low carb and IF. The last 2 days I believe I have achieved an true keto diet. Last night I got about 5 hours of sleep and naturally woke up about 3.5 hours earlier this morning than usual feeling wide awake and well rested. Could this be caused by actually entering ketosis? Or something else I need to focus on?
My brother says this happens with ketosis and has to do with the way the brain 'flushes' itself out, and uses glycogen to do this....it literally wakes u up to look for sugar. I have had four nights of keto insomnia now. He said go a little slower, accept you may need a small amount of carb at bedtime for a while (see Dr Gundrys list of acceptable foods, stage 3, the plant paradox for ideas) have your last meal 4 hours before bed, walk after the meal, and have a lukewarm shower at bedtime. Apparently really helps. He spends his whole life looking at this stuff (chronic illness, lots of time in an ashram etc)...good luck. Transition is not easy.
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Thanks again Dr. Berg!
VIDEO NOTES: (recap of main points; not a substitute for watching/listening!)
TO BURN FAT DURING SLEEP:
-Increase your Delta wave sleep:
-Sleep in a cool room
- Increase Melatonin intake
-Avoid blue light before bedtime, read a book!
-Go to bed before 11pm
-Before bed take B-1, D3, Zinc
-Reduce stress/cortisol
-Do breathing exercises: keep inhale & exhale equal lengths
- Get outside, in nature!
-Do physical work daily!
-Consume Electrolytes for leg cramps
-Awakening at night: do Keto diet!
-Dont eat or drink after 6:30pm
-Vigorous exercise daily: high intensity & forceful, but don't overwork!
-Don't eat food before, during or after workouts (consume only non-sugared electrolytes)
-Fasting: intermittant & periodic
-Diet: don't cheat with ANY carbs!
-Exercise while fasting if you can, or
-Workout around your meals:
-Rest & digest (parasympathetic mode)
-Count carbs: keep below 20 carbs per day (dont need to count non- starchy veggies)
- Eat big salads!
-Don't add additional fats to your diet!
-Protien: 6-7 oz per meal (half that if you're young, or a small woman)
-No carb snacking, esp not before bed!
-Avoid stress, take long walks!
-Increase HGH: Niacine, Arginine, zinc, creatine/red meat, DHEA, Vit D3 (10,000 iu)
- Potassium & magnesium to help calm/sleep, for muscle repair
- Eat clean, no pesticides herbisides, or fungicides
-Eat organic!
Best wishes, I hope my notes help you as well! 💕
♥ WOW: Thanks for all the likes and kindly comments! ♥
💕 BLESSINGS TO ALL! 💕
Thanks for that Kay, that's really nice. I wouldn't have thought to do this list,..and I can pass this on to my daughter. And of course look at the list often.🙋🏼
@@tamitatangoto5134 You're very welcome Tamita! I hope you and yours will benefit from it!
Blessings & Best Wishes!
Thanks
Thank You for the notes. I wish I could copy and paste in my notes, but I’m can’t get it to work.
@@TL-xl8df Perhaps you can save it, share or send it to yourself, or bookmark it, then copy/paste from there? Or just do a screen shot, or take a photo?
Good luck!
"this is why you shouldn't be on your cell phone before bed" but doctor i'm watching this before bed lmao
lol
😂😂
Fr
Same! 😆 Maybe I’m fooling myself, but I keep my blue light filter on my laptop & phone on 100% of the time & when evening hits, I turn down the brightness of all electronics, ie the tv. I like to think I’m at least kind of canceling the negative effects.
same😂
I started counting steps and taking long walks daily (10-20 thousands steps/day) in May and by month six I had lost 25 pounds simply by walking, not changing my diet at all. I feel mentally stronger and happier today than I've felt in years and I sleep better too because I'm moving a lot more throughout the day. My posture is way better and I feel less stressed and happier. I'm now going to combine this new lifestyle of walking with fasting and hope to lose another 25 pounds in the weeks to come. Wishing everyone the best! If you struggle with stress and weightgain, take long walks, it will make a huge difference! Just stick to it and it will work wonders!
I started 2021 in terrible shape. 6ft tall weighing 340 pounds. My blood pressure was dangerously high, near stroke levels. Your videos on fasting and keto and so many other have helped me so much. I’m ending the year at 285, I lost 55 pounds!!! I look forward to losing another 50 in 2022.
Thank you so much for all of your helpful content Dr. Berg!
Keep it up!!! When I want to eat from habit, I go and watch a Dr. Berg video:)
🙌🏼 Awesome 👏🏻 job!!
Keep rocking. Blessings you can do it.
How’s your blood pressure now?
Wow, well done you. Really amazing. I'm not sure I would be called overweight, but all my life since I was 15-16 years I have always weighed between 50 and 52 kg (167cm tall). But suddenly I gained weight up 60 kg and I felt really awful. After I started intermitted fasting and Keto I have gone down - slowly - to 56 kg, and feel so much better already. Still want to go to 52 kg again as I'll be more quick in anything I do. And I listen to all the videos from Dr. Berg and love his good advises and massive knowledge.
Fasting is very effective. Avoiding a lot of sugar is key also.
I used to fast 4 times a year,2 weeks at a time. But trying now is just not a thing for me. The hunger pains are horrid, and l feel sick. Any suggestions how to ease them..water does not help...tried tea too. Im at a standstill.
If you are doing even a little sugar
Then you are not doing keto!
So no fruit on keto?
@@Jay_Rell oh yeah they still carbs though and like she stated even s little sugar you ain't on keto
Which is it?
We muslim fast every 1 month in year
Dr.Bergs videos have saved my life. He delivers the message better than anyone. I was 400 in August 2018, type 2 diabetes, 450 blood sugar, 13.5 A1C. In August of 2021 I weighed still 370. In my 50’s with Bad knees. I watched doctor Bergs recommendation and now in 10 months I’m 245, my doctors are amazed. I’m not diabetic anymore or take diabetes medicine at all now per my Endocrinologist:) listen to him, ( also consult your own doctor) you can do it. I feel so great now.!!!
Thats lovely to hear, and well done, can you shed light on how you managed your eating especially being diabetic, I would love for my mum to start this as she’s diabetic too, so any tips on your eating and how you managed it with bad knees would be a great help, Thank you .
@@الكتابوالسنة-ح4ش I'm guessing its basically keto plus intermittent fasting. 1_. Cut all carbs, sugar and processed food. Limit carbs to a maximum of 50 grams per day, the lower, the better. Home-cooked meals are better so you know what goes in the food. Eggs are the best source of protein and some essential amino acids.2) Eat within a limited time window. I eat my 2 meals within 4-6 hours. The rest is fasting period of 18-20 hours a day. I only drink water and coffee.3) A light exercise like 30-minute walk a day helps. Better if you do it early morning or afternoon with sunlight for vitamin D. 4) Make sure you get enough nutrients like potassium, zinc etc. Your mother can have a tailor-made program using Berg's principles that is adjusted to her goals, health status, lifestyle and preferences. Do things gradually. It is better if guided by an open-minded health professional because she is diabetic. .
Well done! We would love to hear an update on how you are doing!
Well done.😅
Cooler temperature in the room
No light in the room
No blue light..
Get to bed before 11:00 pm.
Meditate and relax..take B1 (/thiamine ) and D3, zinc..before bed..
No snacking late at night..
Thanks.
thank you!
Jeez. If only we could live
Appreciate this list!
Thank you.
Biggest thing for me is no meal 5 hours before bed. I don't know if I literally burn more fat, but I have much better sleep and my tummy is much leaner in the morning 🤓😃
same here.. we all have this one way or another.. little gremlins inside eat and breaks them food down until morning..
@@fidelcatsro6948 hahahha totally agree. WhenI have to eat dinner out with my husband or go for a party I feel so bloated from eating late 😂
Omg yesss!!! I noticed the difference when I eat before I go to bed & when I eat 5/6 hours before bed. I sleep much better, I don't wake up with heart burn..I don't have crazy dreams. When I eat a lot of sugar be4 bed I have the weirdest dreams ever
@@Sun_Flower667 me too!!!
Agree, better stop eating few hours before sleep 4 to 6 hours 👍
Fasting (OMAD especially) really works. I don't deprive myself of anything when eating as long as I only eat once a day. I was 209 lbs when I started. Now, I'm down to 140 lbs.
Sorry, what is OMAD?
@@rosaling2023 One Meal A Day
@@charlesngugi777 Thank you
That’s OUTSTANDING! Congratulations
Due to excessive amount of stress I gained 25 pounds . I’ve been on a diet Omad for two months and only have lost 5 pounds . I had my thyroid check , hormones and all came back normal . I walk 6 miles everyday and yet to loose the weight . No clue what’s going on and why I can loose weight . I too do intermittent fasting.
I’m 15 years old and I’ve been trying to lose weight since 10. I’ve just now been able to do it with Keto and fasting. My mom showed me your videos and they’ve helped my tremendously. I was 5’10 315 with a bmi of 45. In 3 months I’ve lost 30lbs! I’ve been doing 38 hours fast then eating 2500 Calories a day. I just do that back to back. I occasionally do a 4 day fast and lose 9-10 pounds on those each time! Thank you so much!
That's fantastic! Congratulations! Dr. Berg would love to hear about your success with Keto! Please use this link to upload your story:
www.drberg.com/add-client-success-story
Dr. Berg's Support Team.
@@geomangaka5565 keep your opinions to yourself
@@geomangaka5565 “ok boomer” 🤓
@@geomangaka5565 yes he needs to stop fasting. At that growing age you do need all the nutrients you can get , so what he needs to do is eat plenty but eat HEALTHY. He was clearly just eating junk if he got that big. However, he's also too young to ge doing intensive weight training.. Can't probably wait another year or two before getting serious about it. He should certainly to cardio and conditioning with light weight training until he turns 16 or 17.
@@geomangaka5565 and have fun
These videos are great! I have lost about 40 to 50 pounds in 3 and half months with keto and fasting! Staying stress free is key
👏👏👏👏
Wow, congrats!
Amazing! Congrats 🙌
That's the real catch 👍👍
That's fantastic! Dr. Berg would love to hear about your success with Keto! Please use this link to upload your story:
www.drberg.com/add-client-success-story
Dr. Berg's Support Team.
These videos are changing the lives of me and my loved ones and helping us accomplish our goals, I can’t thank you enough Dr. Berg!
On the note of stress- I’ve found that tidying up helps me tremendously. I take a few minutes in the evening/before bed to make my bedroom & bathroom (the areas I see most while waking up & going to sleep) nice and neat. The organization of it all helps my mind to better relax before bed :)
Will give this a try!!
Absolutely yes. An untidy or flat out messy space is very chaotic and stressful. An organized space is a restful space. Now I just have to work on going to sleep at a decent hour. The whole having a very active 6 year old in homeschool thing is rough on time management. Trying to finish my doctorate means late late nights. 🥱
That's seems to be a key for stress recovery. Keep up organizing and let the clutter go. The stress will go with it.
I agree with organization. Take out clothes for next day and clean out purse.
My fiancee and myself are the same, we like things neat or orderly!
From a 38 inch waist to 29 inch waist since starting low carb Aug 13th 2021 and it’s now December 2021. Vascularity is amazing, never hungry bacon eggs sausage every morning except when intermittent fasting. 70 is my fasted glucose level. I am 54 male. The only one who doesn’t get you to your goals is yourself.
Wow drools like Homer Simpson over the 38 to 29 waist inch achievements..
Good point
@@fidelcatsro6948 wasn’t hard, my wife is down 24 pounds, we do it as a team!
I am his wife and I have lost 24 lbs since August 7 2021 and feel great! It’s been a great couples journey. Thanks Dr Berg for all your information. Things didn’t start really moving for me until I did your healthy version of keto.
@@Drberg I found you through my wife who is now down 24 pounds. We work as a team, your methods work great for her. We also had our calcium scores done, mine was 121 my wife’s was 64. We are taking control of our health! Again many thanks!
Love watching these videos, been fasting for 4 months, lost 20kg,
Congratulations! Would you mind sharing you're success story to Dr. Berg's website? Please use this link:
www.drberg.com/add-client-success-story
Im down from 250 to 185 lbs since the end of August. 40 inch waist to a 32! For anybody out there who is thinking about doing keto and IF, this stuff really works.
That's fantastic! Dr. Berg would love to hear about your success! Please use this link to upload your story: www.drberg.com/add-client-success-story
Dr. Berg's Support Team.
is there anything else you did? what kind of meals? workout?
@@tee.408 I ate pretty clean keto, 1 meal a day, didn't count calories during that meal just ate till I was full. I also threw in some 2 to 3 day fasts every few days. No extra exercise at all.
@@dixierekt2407 First, Congrats!!!! That is a true exercise in discipline. I am happy for you.
May I ask what you drank on your fast? Was it just water and tea?
@@Marychange water, sparkling water, tea, and coffee mostly. Some stevia for sweetening once in a while. I ain't gonna lie, a diet coke once a week or so as well.
If more Drs were like Dr Berg, we would all be so much healthier.
I’m 37, 6’1 and 226+ I’m trying to get back into shape. Going to be doing this starting tonight!
If i could i would give you a tight hug for all the positive knowledge and vibes you are sharing with us all. God bless you and your family ❤
Thanks Dr Berg You Helped Me in 3 Months i Lost 12kg(26lps) from 96kg to 84kg Doing IF and No Sugar without going to GYM or Doing Any Exercise.
I've tried following these steps to a moderate degree (not super strict), going from bad habits (no carb/sugar control, no bubble tea restriction, no mental stress management, bad sleep habits) to decent habits and a bit more exercise... went from 80.5kg to 77.7kg in a month! Gonna keep at it. Thanks Dr Berg!
You sure it's not water weight?
Omg no bubble tea 💔
I've learned from this video to take my B1, Magnesium, and D3 vitamins at night instead of with breakfast. Thank you Dr. Berg so much.
Vitamine D wouldn't wake you up ?
@@rabiesultan I was wondering the same thing ..
Also, shouldn't vitamins be taken with some sort of fat to better absorb them?
@@MigGa-yu5xv depends on the vitamin. If its fat soluble, yes.
LOL, it is scary that so many people take these "advices" so seriously!
AVOID STRESS ……number one for me
One of the best Doctors that masters his craft , much respect Dr. Berg 🤝
I have T2D.... Trust me workout and/or walk AFTER you eat. (Start about 45 to 90 minutes after you swallow your last bite.) This will reduce your glucose spikes postprandial.
Another master class. I have lost 30kg in approx. 12 months by following Dr Berg. Thanks for changing the positive way i think. I really enjoy the science and feel much better during these tuff times. While many others around me have put on kilos i have lost and feel great physically and mentally. Thank you.
30 Kilogram lost????????????
BLIMEY!!!!!!!
(Well done 👏)🇬🇧
Thank you for your testimony
Spanish people eat late and sleep late, and live happily. They have one of the highest life expectancies in the world. No need to do all these silly things in life.
You need to inspire others around you, so they can benefit from your story. Remember, sharing is caring and now you can be a role model for such folks, loosing weight and managing stress is not simple and it takes effort and help from everyone.
Questions : This works great for folks who work normal hours, but can you make suggestions for those of us (I am a nurse) who work nights? We fight with bad sleep, poor nutrition, lack of energy. We do crazy things trying to remain healthy. I have already learned things from you that may help. A series focused on shift work could be SO USEFUL to health care workers, first responders, factory workers, etc. Thank you.
Try to get your core sleep in the afternoon/evenings. I always rested better then.
I agree, this really would be a great segment for him to do a video on. For people like you who work irregular hours.
Thanks, Doc! IF is paramount! I lost 30 pounds last year doing IF with weekends being my "stray days." I eat anything I want, but have eliminated white sugar and most candy. (My sweets are donuts and cookies.) I get good sleep most every night. I can only imagine what will happen when I actually start to exercise on a regular basis. I've never looked or felt better. (Even those middle-aged love handles have shrunk down to nothing!) THANKS for all your knowledge and how you deliver it! You are the best!
Day 4 on Keto and fasting. I'm hoping to hang in there since I get discouraged easily. Hoping for the best.
We're gonna make it brah....
I wish you every success!
@@annamaria301 Thank you!
@@boomerdoomer7534 Yes we will! 💪
How is it going?
You help so many people ! I wish you a long life . If the population would just take your advice they would be so much healthier .Everything you say makes so much sense and works when put into practice .i sleep and feel better than i have in years now. only took like 3 months to turn health around.
I have started the healthy keto and IF. It was amazing how quickly I adjusted to not eating breakfast, especially since breakfast has always been my favorite meal of the day! Looking forward to adding more fasting after the holidays. I was horrified to find out how insulin spikes every single time you eat. I am really grateful to have learned this and I’m not sure why I never picked up on it before. I have been sabotaging myself and was so out of control before finding you. I was desperate to get a grip on my poor eating habits that went sideways during the beginning of the pandemic. Thank you so much for all you do. I love how clear and easily understandable your videos are. You are a great teacher!
I love breakfast foods too. Once a week I eat "breakfast" for dinner.
I agree with most part. But any diet or fasting has to be sustainable.. u cant avoid carbohydrates all your life... and i m sure shutting down on carbohydrates like breads n grains has its adverse effects on body as well like Thyroid problems. Moreover, too much fasting also leads to hair fall and skin issues... i m sure Dr Berg should address those concerns... i have done and lost weight through intermittent fasting in past.. but i guess it's not sustainable... i cant simply shut down on all pleasures of life including Good food for all life... there's gotta be a balance. I don't recommend Keto diet for its effects on Kidneys... no fasting/keto regime should be continued for more than 40 days in one go.. and break should be taken after 40 days... there were few deaths of aspiring models recently for stretching Keto a bit too much... as a result of which their kidneys failed. So please don't blindly follow all these fad diets and lifestyles .. and should never be continued for more than 40 days in a stretch. Stay fit.
@@shashnksharma2840 you are so wrong in so many ways it’s amazing
@@petejames9366 🙏🙏
@@shashnksharma2840 yep. I have a history of kidney issues from my lupus so keto would not be good for my kidneys. On top of that I have medications I have to take in the morning with food. They can’t be taken on an empty stomach. So skipping breakfast isn’t an option for me either
I so love IF and thank God every day for leading me to it and people like Dr. Berg! I've lost 106 lbs so far and have 70 to go and I'm sure I will be knocking them off in 2022!!! I am currently doing rolling 72 hr fasts and when I reach my goal weight, I'll probably go to alternate day because I just can't imagine eating every day ever again. I'm very sedentary and have come to realize that I just don't need as many calories as an active person (duh!)...yes, it took me my whole life to get that one!!! Too busy listening to the 'experts' and not using my God-given brain!!! Anyway, I've got it now and life is so good!!! I'm 66 and feel just fantastic!!!
Wow, how can you resist hunger pains from long IF? I wish I could go longer than 14 to 16 hours.
I wish he was my teacher back in school..I feel so much smarter & well informed when I watch his break down videos
Wow I am an insomniac and this is so helpful. I always push myself to stay up after I get tired so I can spend time with my husband. I'm always struggling to fall asleep and thinking why am I wide awake?! I had no idea there were 90 minute waves
I know what you mean that's truly interesting. My daughter is tired when she comes home from work at 10:00 at night but then she ends up staying up till 4:00 in the morning and that's because she pushes through that first wave and then can't get to sleep.
I really feel sorry for her actually because she works so hard all day long, she is at her job for like 11 hours a day 5 days a week.
An insomnia too sleeping is a problem let him give as a solution for the sake of burning fats🙏
Lost more then 10 kilos within the month... Got back to work outs
Following yours and Thomas Delauer videos. Thank you much gents👏🏻👏🏻👏🏻
How???
Started at 280-300lbs. Not positive. 😬. Now 236! Just slowly switching over to Dr.B’s advice’s. Started in 2020. Slow and steady.
I have lost 15 lbs in 3 weeks from fasting,walking and cutting out sugar and most carbs. I could have lost more but every few nights i have a glass of wine or 2 at max. Thanks doc!!
L
Great job.
You got break thru.
Also be happy with small changes when you get to slower times of progress.
Both are terrific. Good good you!!!
That’s amazing! I’m doing it! You inspired me
Dr. Berg is HEALING the world!! Thank you and I LOVE you to pieces!!
Before I decided to try IF, my uncle and aunt were doing it. But, I decided to do my own thing. When I decided enough was enough, it was around March 2021. I had reached the highest I've ever been, 321. I decided, go on a pescatarian diet and cut out breads. I ended up at 294. Once I reached my plateau at 294, I asked my uncle about IF and he directed me to these videos. So, from January 24th, 2022, started at 294. I am now 261 (May 22, 2022). This way of life really does work! If you stayed on this long, I'm sorry it is so long. But, I feel great! Good luck to anyone on their journey!
I see someone that finally mention why I don’t sleep at night. The conversations in my brain…Thank you!
Try Theanine supplements,helps to quiet dwn the chatterbox. Ask your GP
As well as the timings. Best time to go bed is before 11pm as research shows the hours between 11pm-3am are the CORE hours of deep sleeping. Try that for a week and you'll definitely feel more energetic and relaxed.
Also, no use of phones or screens say hour before going to bed to unwind yourself from thoughts/stress etc
That makes sense, I’m a dancer. recently I switched from dayshift to night shift. My body looks out of shape now, most won’t notice but I know my body. Lost definition in my arms and abdomen. Thank you Dr Berg!
Great video,
this has helped me alot, all most lost 10kg in 6 weeks,
102kg down to 92kg, personal goal of 90kg, and the ulltamate is 85kg, feeling better and more motivated than ever, thnaks again
How did you do it? Pls share what all steps you followed
IF and low carb since August 1st . Weighed myself tonight am down 59 pounds still need to lose some more but I feel good about it :) . Thank you so much Dr 😊
Congratulations, that's impressive! 👍
@@roselieber thank you
I have been doing 1 or 2 meals a day the last week or so. Man first few days I was so HUNGRY. Today I ate at 1pm for the first time, Now 11pm and not hungry. Pretty incredible. I def need to work on getting to bed earlier though. TY Dr. Berg!
Good job. Keep that up!
-Dr. Berg's Support Team
The thumbnail says that we should sleep with our eyes open to lose fat.thank u sm I will definitely try that
I’m on my 3rd day of fasting, I have a slight headache though, I’m glad that I’m able to fast , very challenging for me🙏🏽
Just hang in there sis. I went through the same thing and still do when I wait to fast for a long period. Your body will adapt. Try short naps if possible and avoid TV bc the food commercials will make you give in.
Dri k more water 💧 it helps alot!
Drink lots of water, keeps you hydrated and skin plump...
You have a headache lil Himalayan salt in ur water
I’m on day 4, I’ve noticed I’m waking at 4am ish feeling very thirsty.
Today I’m also craving bread/potatoes, so I’m keeping very busy, this craving is going.
I will listen to this over and over.
When I drink a glass of milk an hour after my workout, I feel that my body recoups much better/faster and I get no soreness in my body. Also, when the weather is hot, I take a quick shower before bed and it does wonders for my sleep. 👌🏼
Try to avoid dairy if you can because of inflammation. Take lots of water or turmeric tea, it's also anti-inflammatory.
Thank me later
I'm a pretty slim guy but had a recurring 'skinny fat' issue around my mid section, also some permanent 'bloating' in my stomach that made things look s little worse.
Started the keto diet and working out 8 days ago and almost all of the issue is resolved. 2 more weeks and I should have a completely flat stomach.
Would highly recommend
Similar situation here. Always skinny fat with a small belly.
After three months of keto, the belly is gone;)
Right On Saigon
First world problems 🤦🏼♂️
@@motorcyclemichael2182 but problems none the less
@@PolPotsPieHole 👍👍😄
Dr Berg, you rocked with that smile on the thumbnail. Thanks for the content. I followed your advice on IF and it works.
Very helpful. Part of curing or at least alleviating a bad condition is understanding it better. Thank you for trying to help !
I been on this intermittent fasting and it works well. I started watching my weight around July was around 170 and 5 5. I currently way 139. So took me 6 months. Also I haven't really exercised. And I feel great. My goal was 145 pounds. Now I want to get to 130. A keep my diet simple. I eat lipton chicken noodles and a slice of sourdough bread. And I have one cheat day in the week. Its working well so far
what method do you use ? Every 8 hrs? 16?
Not very nutritious - might want to incorporate nutrients and make it a habit. Good luck!
I also found to be very effective
is taking some extra magnesium
& some warm golden milk, basically
I like a little almond milk with a little
turmeric & honey in it:)
Dear Dr Berg, your videos have totally transformed our ideas of diet and health and we are able to transmit this in our workshops with professional & amateur dancers. Thankyou!
Thank you doc for doing for us the donkey work with all the readings and researches. Now it’s upon us to apply what we have learnt from you. Pls keep up the hard work
Fantastic video. Thank you, Dr. Berg! I got plenty of tips here, which I am going to follow up on!
Honestly in 2 weeks of finding you I have learnt SOOOOOOO much about nutrient and health, the quantity of information you share and the way you deliver is a powerful combination, I really appreciate your work, the efforts you make to educate us and you're impact on the health of so many people around the world is something I hope you are suitably proud of............amazing work
I been exercising since New Years Day I was 241.8 now I'm down to 221.4 my goal is to get down under 200 before my 37th birthday at the end of May. I cut soda out and sticking to high protein diet and just drinking water, and been doing fasting a couple times a week.
How's it going? Keep up posted on how you are doing come your bday in a couple of weeks!
@@BollywoodBonanzaB Well I'm currently 200 lbs. doing great and feeling great!!! Thanks
@@randomwrestlingthemes524 keep it up brother 👍👍
@@randomwrestlingthemes524 good stuff! What proteinous foods did you eat often please
@@damolaenitan6195 chicken and fish
I hope i can get back on track. The last 2 years have not been good and i feel like I’ve lost motivation. Thanks for the great videos, I’m hoping to make 2022 much better!!!
Me too, I had lost 33 lbs a year ago, skinny as high school. Now I gained back about 40'. I lost 11 pounds a month 3 months with hypothyroidism so I know how. I'll be doing searches. Berg motivates so I'll start watching him again. Good luck to you and I.
Good luck to all of us- the last couple of years have been hard on everybody. New year, fresh start. ❤
I know my sleep has been off since I retired. I find my self napping around 10pm, waking up at 1:30am
This video is 100% on point. Sleeping well is the final key to loosing weight. With all the exercises and dieting you do, incorporate good sleep of up to 7-10hrs and you will see massive weight loss
No, it just about how many calories you intake and how much you burn, even during sleeping (while sleeping you don´t intake calories! you just burn a little bit).
@@ElPiedro80 You can work out and burn all the calories you like but if you barely sleep, you will barely loose weight. I am talking from experience.
@@danielbob4310 I agree with you. It helps sooo much with fat loss. When you can't sleep you can lose weight but it's all muscle
Daniel, the word is losing, not loosing. Learn the difference.
@@judeirwin2222 Thanks my English teacher
When I realize I’m doing everything right. Thank u so much Dr. Berg .
I sure know l coul never say "l am doing everything right"
(What I write below cannot go beyond a simple assumption.)
Eating fat can cause weight loss.
But the fats you eat should be "raw".
The fats in our body are "raw" fats.
Raw oils can only cope with raw oils.
(Consult your doctor about consuming butter raw.)
Because I think that the relationship between nature and people is realized from this point of view.
I will give a few examples:
Shepherd's purse plant branches are shaped like hollow tubes, and shepherd's purse plant has heart-shaped leaves.
Shepherd's purse is a useful plant in vascular diseases, especially in cardiovascular diseases.
Tamarind is similar to a fecal-filled section of intestine.
Tamarind is recommended for constipation.
Walnut consists of two fatty food tissues adhered to each other with a thin texture.
Every part of the walnut is similar to the brain, thyroid gland, lungs, gut anatomy.
Walnuts were known to be beneficial for the brain, but were only recently found to be beneficial for the gut.
You buy a giant cabbage...
As you eat the giant cabbage, the cabbage begins to shrink.
As he continues to eat the cabbage, the giant cabbage shrinks to the size of an apple.
As you eat cabbage, you lose weight and get smaller in size.
If I had to lift giant cabbage every day, I could lose weight and build muscle.
The flame of fire tends to expand.
Body fat tends to expand.
Cold water puts out the fire.
Cold water can destroy body fat.
Taking a cold shower every day can destroy your body fat.
Diseases tend to expand.
Cold water shower can make you healthy.
Caution: cold water can harm your heart.
The color of fire is yellow.
Body fat is yellow in color.
Often the yellow color is identical to the disease.
Yellow discharges on the body, jaundice, yellowed face ...
Wao
Raw fat? But everything, including the fats, are broken down in the stomach.
But I fully agree with your point about foods resembling the body parts they are good for etc.
What a LONG load of crud
All this for wat
I was doing keto for over 4 years and not losing much weight. Then I combined dry fasting three hours before sleep and three hours after waking, trying for a window of 14-16 hours. I've lost almost 1 lb a day since adopting this strategy. Cutting out the liquids was the key, because I wasn't really eating in that window previously. Thanks!
Thanks Dr Berg, this is exactly what the advice I need !
I took your advice and went and bought nutritional yeast yesterday. And Ashwaganda. I have mad ptsd, anxiety and insomnia but I was able to fall asleep for a bit this morning.. I had to take lots of N yeast and Ashwaganda.. and I’m not sure that’s why I fell asleep but I did ☺️ and I feel so damn chilled out today.. like I haven’t felt in a long time! So I ordered 1 kg of non-fortified nutritional yeast on I herb today plus 500 gr Ashwaganda root powder lol. It’s working!!!
Hi Dr Berg. I choose a plant-based diet in 2020, having previously been fully vegetarian since 1986 having gradually removed red meat, white meat, poultry and then fish throughout 1985 with another aim, which was to avoid additives. I did research to make sure I was eating correctly to pick up all of the nutrients I need in my diet. I found out recently that my body works best without dairy and eggs too and I have been on a plant-based diet since 2020. I am not 'vegan' and I don't use pre-packed foods. I eat fresh foods and make meals from scratch.
Since changing to a plant-based diet ! I have more energy and don't ever feel out of breath after any type of cardio or other exercise. I am 62 years old and compete in ballroom and latin with my husband and other exercises in between. However, the one issue for me is waking at in the night for menopausal symptoms (I'll try not to drink after 6:30 pm in the future!). I can usually go back to sleep using yoga breathing techniques but sometimes I am awake for a couple of hours. Since I was a child, I have, on average, 6 to 6.5 hours per night and I am not tired on that amount.
I am interested in your videos and have followed you for a few years, but it would be helpful if you could reference which of the plant-based options can be used alongside those for the meat/fish eaters in your videos when speaking about the vitamins and minerals. I can look it up, but if there are plant-based or vegan viewers it may be useful for them too.
I will share it with my husband because he is on a keto diet and says he has to eat three meals per day and is always planning the next meal! I prefer to eat when my body tells me I need food.
Thanks for all of the information that you share. It is always thought-provoking.
I really appreciate the effort you put here.. thanks alot doctor
I’ve been having the most peaceful beautiful walks at night in the snow about an hour_1/2 before bed. I just love it. Makes me relaxed and look forward to bed. Then I take my Mg pill and bam - sleep. 🙂
Snow walking is like walking in sand. A very good work out for cardio & muscles! It is peaceful too.
Sounds beautiful
How much vitamin B1 And how much Zinc before bed please?
Thankyou Dr. Berg for all your words of wisdom. I knew about these things independently but not together as a whole. Thank you my favorite doctor. Ann
I found the best method for me was before the pandemic, eating one meal a day exercising 4-6 hours 5 or 6 days a week and tiring myself out enough to sleep 7-8 hours rinse and repeat that while in that one meal eating healthy just made me look young and get enough sleep and i was lean with 5-9% body fat depending on the food I ate
The nutritional yeast suggestion was wonderful. Tried it last night. No night terrors last night. Yay!!!!
That was a LOT of very valuable information! Thank you Dr Berg!!
Most welcome! Glad you found it useful!
Good Morning Dr, your on my list in the mornings, God Bless you and your family ❤️, I have learned so much from your videos and shared them with others , thank you !!
you're *
@@petergriffin7671 good spot on +
71F perfect temperature for sleep Doc
Many people in this world are THANKFUL and LOVES you so much Dr. Berg, please know that.
You’re an enormous kind of blessing in this world by sharing your knowledge.
We respect you so much! May God bless you more Dr. Berg!
Yes a blessing to us all
Hey Doc, I’ve recently found your channel and think it’s just fabulous. Thank you for all this fantastic straightforward information,…..but what about us truck drivers!? It’s not just trying to figure what food to take with us or what to buy while on the road, it’s much more. We don’t have time for much exercise, trying to minimize stress it’s not easy, receiving “proper” sleep is out the door (team driving is 10 to a max 11hrs driving with about as much in the sleeper, then back to driving until we’re home), trying to eat at “regular “ times is impossible, sleeping while your moving, etc, etc. I really hope you address this for us drivers. Please look into how we operate to understand. For me my company has no rhythm. Each week is different. We never get a full weekend nor two days together off. Once we start we don’t stop until we’re home except for fuel, switching drivers, making the delivery. We can leave at midnight to be back by 10a only to turn back out later that afternoon to return in a couple days to leave again 12 hrs later, etc, etc. Yes, that’s truly how crazy it is for me. And each week is different. It’s highly erratic. I’m based in NC. I can be in MN one day, come back and head to Boston, come back and go to TX, etc. If you could please message me so I don’t miss your response. Thank you very much!
My health improved greatly since I read about ur intermittent fasting and keto diet tank you
Amazing video doc, even though most of us know this, it has never before been delivered so effectively. Amazing video. Thanks 🙏🏻
Another gem. 💎
Thank you Dr Berg 💓
🙏 Todah Robah!
Been watching you for about a year now and I've lost 50 lbs. You've taught me how to eat properly and live healthier.
🙏
Hi Dr.Berg,
Love you videos. Very helpful. I have learned a lot. I was wondering if you can do a video on shift workers, eating, weight loss , and sleep. I work shift work, afternoon and sometimes the night shift.
Thank you
Wendy
Ontario, Canada 🇨🇦
Rather than take a multitude of supplements - is there a multi supplement that you can reccomend that has theses combined already? Love your videos - think you're lovely.
I like this video. So informative with easily understandable rationales and the visual aid. No silliness or trying to be funny. No promotional talk. Especially love how you just started the content right away in the beginning of the video. I just subscribed. Thank you for all the great tips.
Digesting: Repairing, Relaxing; Resting
On 2nd week of keto, intermittent fasting, 1 meal a day, zero hunger 😁
Congo how much weight do u lost?
What do you eat on OMAD ?
@@aliciaq70 chicken and vegetables
Dr. Berg you are the best. I have learned so much from your videos and made major changes in my health/life especially to reduce my STRESS. I thank you for educating the masses. I wish ALL doctors were like you to put the CARE back in healthcare. GOD BLESS YOU 🙏🏽
I'm a sleep study / oxygen specialist and contrary to popular trends the cooler temperature point has been misinformation for too long. It's just the opposite. All of my patients sleep better if they are warm enough. It's the warmth that relaxes your muscles. Cooler temps do the complete opposite. During sleep your body temperature goes down because of non activity and if your body gets too cold it sends signals to the brain that the body temperature has dropped too low and as a survival mechanism it wakes you up to get warm in order to prevent hypothermia
I agree...I can't sleep if I'm too cool. Maybe it varies for individuals.
@@alexandraadams2070 yes it does depend on the person however even for those that prefer the cooler temps their body will also wake them up if they get too cold as a survival mechanism to get warm
GOING LOW CARB AND IF SINCE NOV 17, 147 POUNDS, TODAY DEC 26 137 POUNDS AND FEELING HAPPY, NIGHT SWEATS ARE GONE, SKIN ALLERGIES GONE, BELLY FAT MELTING, ETC....THANK YOU!!!!!
Dr. Berg is really amazing....this guy provides insights and advice that is well presented and so easy to absorb and actually use. Thank you!
If you don’t get enough natural sun, what’s your opinion on “sun lamps?”
Thanks,
Dr. Berg
Good question - will do a video on this
@@Drberg will look for it, thanks!
I began with walking fast every day, but couldn't lose weight. Keto and fasting took care of the weight loss and fixing my fatty liver. The 103 pound weight loss enabled me to continue the fast walks and return to the gym. Now I'm pushing heavier than I was in my 20s, I'm now 53 - I know, I don't look it!
That's fantastic! Dr. Berg would love to hear about your success with Keto! Please use this link to upload your story: www.drberg.com/add-client-success-story
Dr. Berg's Support Team.
@@namuggahidaaya4959 I can give you an example of one day, as I rotate it. I have just two meals per day. Meal one, two egg omelette with melted cheese and bacon.
Meal two, homemade burger patties from ground beef, with vegetables and my own keto flatbread.
cjc 1295 and ipamorelin 200mcg 30 mins before bed.
Best thing i ever did. Feeling and looking like a king after 3 months
Starting another 3 day fast today. I hike 5 miles a day, even while I'm fasting. Experimenting with starting my fast at 2pm instead of dinner the night before.
👏👏👏Keep up the great work. Go with your bad self!
Three days with no food?
@@pmacc3557 Yes. Water and coffee. ACV tonic with minerals.
Congrats!! Until recently, I could imagine going a whole day without good but I had a bout of Covid couple weeks ago and was unable to eat for days. That got me researching on the benefits of fasting and I amaze myself how I can now go a day or 2 with little to no food.
@@MS-yu5cl Thank you! Fasting will continue to amaze and delight you. Glad you recovered from Covid
I first fasted in 1979, when I was 19. I don't know how many times I've fasted. Back in the day my husband and I did 30 day juice fasts. I worked all day as a waitress in a health food restaurant and he did construction!
Thank you! I am in the process of moving 2000 miles away and am experiencing quite a lot of stress. I can't wait to get settled in and get my sleep back!
you mention 6-7 ounces of protein, and 3 for younger women, what is the correct amount for middle aged post menopausal women please
Thank you Dr Berg, you're appreciated 🥰😇
Two quick questions.
1. Can a nightly walk after dinner be used to replace day time HIIT/workout?
2. Will a tiny sugary/carb snack during the day turn off ketosis, even if I continue to stay in 20-30g range for daily carbs intake?
There’s no cheating here lol. The post meal walk will aid in digestion but cannot replicate the same cardiovascular stress you will get from HIIT. The carbs and sugar will take you away from your goals but if you’re just getting started and need it in the interim than it’s better than nothing. It’s a process so you can build up gradually do the things you listed above and work up to a more disciplined regime.
Just workout 2 times a day if you decide to eat something with carbs....
Walking does NOT equal HIIT. HIIT is one minute of exercising like a saber tooth tiger is chasing you, the a minute of rest, then another minute of maximum running for your life,then rest….. Not a leisurely stroll or even jog. As for the sugar, just quit cold turkey. In a week, you will have zero sugar/carb cravings. You will find yourself much more productive instead of thinking about food. Good luck!
@@Nikkiiwang1 way to explaining it with saber tooth tiger and cold turkey. Roger that!! Gotta get on top of my keto game.
I live in Quebec and seeing a doctor here isnt easy, especially a family doctor, wait lists are like 6 to 10 years. And when you get to see one they will not take this time to explain everything. I just wanna say thanks Dr Berg for changing my life.
Sleeping naked (with minimal clothes) also helps, since your body needs to work a bit harder to keep warm.
So over the past few weeks I've transitioned to low carb and IF. The last 2 days I believe I have achieved an true keto diet. Last night I got about 5 hours of sleep and naturally woke up about 3.5 hours earlier this morning than usual feeling wide awake and well rested. Could this be caused by actually entering ketosis? Or something else I need to focus on?
Hope this video helps!
th-cam.com/video/51uyRJvLBpw/w-d-xo.html
Dr. Berg's Support Team.
My brother says this happens with ketosis and has to do with the way the brain 'flushes' itself out, and uses glycogen to do this....it literally wakes u up to look for sugar. I have had four nights of keto insomnia now. He said go a little slower, accept you may need a small amount of carb at bedtime for a while (see Dr Gundrys list of acceptable foods, stage 3, the plant paradox for ideas) have your last meal 4 hours before bed, walk after the meal, and have a lukewarm shower at bedtime. Apparently really helps. He spends his whole life looking at this stuff (chronic illness, lots of time in an ashram etc)...good luck. Transition is not easy.