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How to Burn Fat-Dr. Berg Explains
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- Опубліковано 3 сер 2024
- FREE download - 25 Natural Ways to Lower Your Cortisol 👉 drbrg.co/3U6f2VR
Discover the intricate relationship between your hormones and fat burning, and find out how to trigger hormones that can help you lose weight fast.
0:00 Introduction: How to burn fat fast
0:44 Insulin and fat burning
2:18 What triggers insulin?
4:12 Estrogen and cortisol
6:05 How to lower insulin
6:34 How to lower estrogen and cortisol
7:07 Fat-burning hormones
9:08 Exercise and weight loss
9:45 Learn more about insulin resistance!
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
Follow Me On Social Media:
Facebook: bit.ly/FB-DrBerg
Instagram: bit.ly/IG-DrBerg
TikTok: bit.ly/TikTok-DrBerg
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this explains the connection between hormones and fat burning. I’ll see you in the next video.
I have lost alot of weight from 201 to 166 now was as low as 157. Got to get back on track. Im starting to crave sweets way more because I've been eating a higher level of carbs..proud of myself for being able to pinpoint the issue. THANKS Dr.Berg
Me too! Much success 👏🏼
Sounds like me and just a little bit of carbs only wants just a bit more carbs. I to am getting back on track. It’s all or no result’s.
I find eating three healthy meals a day, plus drinking water should stop the sugar cravings. Every time I skip breakfast, I crave sugary desserts at night, which drives me crazy since I usually don't have anything with sugar. I end up getting some dark chocolate 85% or cookies with a little sugar (4 grams) for those days.(the reason I skip breakfast or eat cookies, etc due to pain- don't do this)
I've gone without sugar for over 2 5 years so my body, taste buds already no what it is like. I also only drink water, tea sometimes which helps with not wanting sugar items too.
It takes some time to work on your taste buds, but when you do. You will not want anything real sugary. I still enjoy dessert after dinner, but not sweet like before.
Good Luck! You can do it!! 😊
Well done Monica.
@@memekendall3197that is TERRIBLE advice. You're not lowering your insulin.
When you fast, even briefly...i.e. dont eat breakfast, eat from 11 am to 7pm for example, you'll lower insulin and youll burn body fat to make up any caloric shortfall.
"Intermittent Fasting".
So much value in packed in a 10 minute video. thanks Dr Berg.
00:53 🔄 Insulin is a key hormone for fat storage; lowering insulin is crucial for effective fat burning.
02:30 🍽 Fiber-rich foods, like green vegetables, have minimal impact on insulin; aim for less than 50g of carbs per day.
03:10 🚫 Seed oils, MSG, and frequent eating can elevate insulin levels; be cautious about restaurant meals.
04:21 🌸 Estrogen can contribute to weight gain; avoid estrogen-mimicking substances and opt for organic choices.
04:33 ⚖ Cortisol, the stress hormone, directs fat to the midsection; manage stress, consider vitamin D, and engage in physical activities.
06:08 🍎 To lower insulin, reduce carbs, practice intermittent fasting, include apple cider vinegar, berberine, and cinnamon in your routine.
07:15 🏋 Growth hormone and IGF-1 aid fat burning; prioritize intense exercise, good sleep, moderate protein, and intermittent fasting.
07:55 🥩 Zinc and cholesterol-rich foods support testosterone production; low saturated fat diets may affect testosterone levels.
08:22 💪 Glucagon, a fat-burning hormone, is triggered by moderate protein intake and intense exercise.
08:36 🏃 Adrenaline, boosted through exercise, aids fat burning and serves as a neurotransmitter.
09:03 🦋 Thyroid hormones, specifically T3, contribute to fat burning; address issues like fatty liver, kidney problems, iodine or selenium deficiency, and estrogen dominance.
09:18 🏋♂ Exercise contributes about 15% to weight loss but is crucial for stress reduction and improved sleep.
Muchas gracias por resumir. I love !!!
❤thank you for breaking it down. Dr. Berg is great.
Thank you
Great job! Thanks! How is this summary and timestamps generated?
You're welcome guys, @UncleHemi I used Herpa AI chrome extension
0:30 Lower Insulin
2:30 ~50g carbs/day
3:00 Avoid seed oils
4:50 Cortisol
5:50 Testosterone 7:40
7:05 GH; IGF-1
8:30 Adrenaline
Adding herbal testosterone now adding hiit traning this month
Thanks 👍
❤❤❤
🥰🥰🥰
“You are pestering me with your Insolence!”
“My Granmama got the Insulins.” 😆
-quoted from Aries Spears
I lost 85 lb in 4 months so far. Just by changing diet, I have still not gotten myself to workout. Goal is 220lb over the 12 months total
What diet plzz
What weight did you start at?
@@ronnaalthoff9175 I dont know exactly but around 470lbs
@@nishas6110 Basically carnivore
Congrats! Keep it up!
Love learning more from your insightful videos, Dr Berg. Also love the fact that you refer to sources and provide scientific evidence. You're right that a healthy diet, IF and good habits make a difference and has a good impact in our health. Turning off the TV news, avoiding toxic people, going out for a walk and spending some time in nature help significantly. Thank you so much for your continuous advice 🙏🏻
Keep on Marching Dr. Berg! You Sir are making a positive impact on many people. May God continue to bless you as you have blessed us with your knowledge and content.
44-year-old woman, perimenopausal. I stalled on keto after doing it for over 5 years. Then I switched to carnivore and eliminated all dairy. Nothing happened for 3 weeks. Then the fat just started melting off. Went from 139 to 125 in 4 months, not doing much exercise. Very happy with carnivore results.
same for me 100 pounds in one year
Me too! I had always been in great shape but in my forties 5:08 the same old tricks didn’t work.i slowly gained weight while eating a very green based keto diet. It took a lot to convince me to give up my big salad every day but someone challenged me to do carnivore for a month. I lost 23 pounds that month, and went on to lose 20 moreover the next two months. Now at 51 I a 5’2” 118 lbs and all the 20 year olds at the gym are asking for my advice to get ripped! Now my big salad is my cheat meal! The best part is I feel amazing.
please share about carnivore diet
What should perimenopausal women do if they r vegan
What do you mean you "stalled on keto after doing it for over 5 years"?. Were you losing weigh for 5 years straight?
Thank you Dr Berg for all the indications!
Ive been following dr bergs advice for 5+ years now and with my culture already knowing about the importance of fasting ive had the luck to be born into this life style, ive spent the past years trying to spread the word but it breaks my heart so when many would still rather believe in old or modern misinformation. I try and fail but i keep going Because i know ill find those few willing to listen
Thank doc. You always motivate me to take better care of myself and my family
Thank you Dr. Berg! Perfecting timing
You're welcome!
I went to a Chinese Restaurant last summer while I was wearing a CGM. The MSG, spiked my glucose level so high it set off the alarm on my CGM!
I have learn more in a year then from my whole life with you Dr Berg. I learn how to heal with fasting and what i put in my mouth, yes its true “you are what you eat“ and for that i had lost 83 lbs and still loosing to stay in my normal weight but I feel amazing better than in my younger years. Thank you!
I am proud of you!
Good to know about the Cortisol and Insulin! I have lost weight doing Keto with intermittent fasting which I thought would be almost impossible at 70 years of age! You get to the bottom line faster than any book I've ever read regarding the key issues of health, and how to remedy the issues that keep you from from being healthy! God bless you
Your advice has been fantastic!
Glad you found it helpful!
Great information, Dr Berg. It's true. Thank you so much for your dedication and helpful advice 💕
My pleasure!
Thank you, Dr.Berg, for presenting all of this important information over the years in an increasingly simplified manner, so that I can understand and follow the information better 😅 Things just keep making MORE sense every time you make a new video. ♥️
Summary
1. Manage insulin levels - Keeping insulin low is important for fat loss. Avoiding refined carbs and sugars helps with this.
2. Focus on high-fiber, low-glycemic carb intake. 50g/day
3. Eat adequate protein with every meal, about 30-40g per serving
4. Incorporate MCT oil into your diet. MCTs get converted into ketones and energy instead of being stored as fat.
5. Do both strength training and cardio. Building muscle raises metabolism long-term while cardio burns calories directly.
6. Manage cortisol levels through low stress habits like sufficient sleep, sunlight and relaxing activities.
7. Be patient with fat loss results as weight loss isn't always linear. Sticking to lifestyle changes matters most.
What a great video! So much information, to the point, inside 10 minutes. You can't get this anywhere else. I forward these videos to my patients on a daily basis. Thank you, Dr. Berg
THANK YOU DR. BERG SOOOO SIMPLE.
Great video as always dr Berg.
Great Information. I had Adrenal Exhaustion during menopause so Keto and Intermittent Fasting were the only ways I was able to lose weight. I continue to enjoy Keto because I feel and look great. Good Morning Everyone. Take Excellent Care of Yourselves 🧡👍🏽
Thank U Dr.Berg UR videos keep me on track! ❤🏆
How many times did you eat per day
Hi Robin,
How do you know if you have Adrenal Exhaustion? I'm 53 and in the middle of menopause 😮💨 having a tough time.
Another great video! Thank you Dr Berg! ❤
God bless you Dr.Berg 🙏 You are extremely generous providing all this information to the world ❤ You do an incredible job breaking everything thing down! I'm sharing your videos to family and friends. You sir, are saving my life!
Dr. Berg is correct on restaurants. Even the fancy high end restaurants use seed oils. That’s why it’s best to make your own meals at home most of the time.
So true, few hard to fine places that prepare and cook food on-site.
I use avacado oil, extra virgin olive oil, and virgin unrefined coconut oil. If I'm not using those, I use animal fats.
@@usernameisunavailable8270, that’s all I use at home as well.
Genius! Genius! Genius!
You’re a gem 💎 Dr Berg!!
Thank you so much for your support!
Thanks for the reminder. Please make a video on how progesterone is affected by Keto OMAD in post menopausal women. I lost 65lbs and about 50% of my hair at around the three months mark on Keto OMAD. I’ve been on keto IF for 23 months and while some of it has grown back, it is still thin. I even started dabbling at wearing wigs to cover it. Thanks, Dr. Berg.
This is just what I needed . Thanks Dr.Berg
That's great to hear!
❤Thank you so much Doctor Berg. Your information is always useful and great advice
You're very welcome!
Thank you Dr.berg for your kindness to share golden points
Hi and thank you for helping us to develop a healthy mindset.😊❤
This is right on time thank you doc
You're very welcome
Hi Dr Berg...once again...with such simplicity...a powerful presentation...no phaffing around just a simple as Simon video..😊
Sharing Dr Berg notes:
You can not burn fat if insulin is too high. Aim for less than 50 grams of carbs per day to avoid spiking insulin. Intermittent fasting can also help prevent insulin spikes.
Seed oils and modified food starches like MSG trigger insulin and inflammation and should be avoided.
To help lower insulin, do the following:
1. Lower your carbohydrate intake
2. Do intermittent fasting
3. Drink apple cider vinegar with water
4. Consume berberine and cinnamon
Estrogen and cortisol can also cause your body to store fat. To lower estrogen, avoid synthetic hormones and chemicals in your environment. Choose organic foods to avoid pesticides and herbicides that mimic estrogen in the body.
To minimize cortisol, focus on stress reduction. Physical activity like housework, long walks, or exercise can get your mind off of stress. Vitamin B1 and vitamin D are also very important for keeping cortisol levels low.
Growth hormone and IGF-1 (Insulin-like growth factor 1) are the main hormones involved in fat burning. Intense exercise, good sleep habits, moderate protein intake, and intermittent fasting trigger growth hormone and IGF-1. Sprinting is one of the best workouts to trigger these hormones to burn fat.
Testosterone, glucagon, thyroid hormone (T3), and adrenaline are also important for fat-burning. To boost testosterone naturally, ensure that you’re consuming foods high in zinc and make sure you’re getting enough cholesterol.
Exercise is important, but only contributes to about 15% of your overall weight loss. Exercise can lower stress, improve sleep, and also trigger glucagon and adrenaline.
Thank you Dr Berg! 😺👍
8:12 excellent note taking😊Thank you🙏🏼
thank you fidel
youre most meowcome!@@jass412
Great breakdown..thanks!
Merci beaucoup 👏
So true. When I ate bacon and eggs for 5 days I lost weight! 0 carbs!
That’s my type of breakfast since I am personally not a fan of carbs myself. The only carbs I would have is whole wheat pasta or chickpea pasta. Also fruit and vegetables as well, as long as they are low carb
@@bab2thebone1 yes the egg diet really works and I always feel satisfied!
BBB&E....DR KEN BERRY.....PROPER HUMAN DIET.....CHECK HIM OUT ON U TUBE TOO👍
Lol I ran very fast after deciding to start losing weight and cut meat and sat. Sugar. Went to BBQ and ate meat and felt like "omg I cheated on my diet!" I ate meat and protein fake meats and my weight came down 😂
Clear and concise information as always. You've changed not only my physical health but also my mental health. Thank you doc
Thank you Dr. Berg I really needed to hear this today , you are a blessing of God .
Greetings from Brazil Dr .Berg.
Thank you so much !
You're very welcome!
This was an information overload great video 📸 Its packed with info
4:30 Cortisol. Never talk about remove coffee ☕️ to massively reduce cortisol. Nothing works for me until I do this.
Sleep is then amazing, stress is way down, fat loss only then starts, and is rapid. And.. I'm so much more regulated mentally.
Yep, I can attest to this. Massive difference in my stress levels and sleep-quality after quitting caffeine a month ago. Nobody needs caffeine in their body
I consume a lot of caffeine (Celsius, natural green tea based).
It helps me get through the type of work I do (IT). I have started taking estrogen blockers. I see some immediate benefits with my mental state and mood.
But most of all is removing stress and sleeping more often.
Thank you.I have never think about that.I drunk 5 coffees and i cannot still burn last 7 kg.Probably that one was the problem part.I will try tomorrow starting with a cup green tea with ginger 🫚.Thanks again
Hope a cup or 2 black really isn't THAT big of a deal....LOVE my early am coffee while intermittent fasting
Removing the coffee helped with weight loss ?
You gave such valuable information in the most simple terms. You are great. I am so happy listening to you. Lots of love to you dr. Berg.
No problem. Glad you share this video. Take care.
Thank you for sharing this ❤❤❤
You're welcome!
Your words really help me Doc.
Now I'm loosing weight.
Thanks a lot.
Thank you, again. I didn't forget. But i needed to be reminded, i guess...
🙏🏽!!
Thanks 🙏 a million for this video ❤
Thank you sooo much! ☺ I plan to try this
You're most welcome!
Great content & presentation .
..AGAIN .... Kind Regards & Thanks Australia 🇦🇺
People value and take care of their health because of you ! Thank you for always sharing great information
Very glad to be of help.
Thank you!
I absolutely loved this Doc. Thank you for your content. Here’s an idea … Dr. Mindy Pelz and you need to do a podcast together because (although her focus are women) I think you two would truly make a great duo on talking more about hormones, exercise, and healthy eating for women and men after 40.
I would love to see this because there are some BIG differences in opinions!
This was enormously helpful and encouraging.😊Thank you Dr Berg
You're very welcome! I'm delighted to hear that I helped you. Take care!
I want info on Sesame seed oil and Avocado oil; and also
Flax & Chia oils.
Soooo like Dr Berg, he’s very sweet of giving me the right way to be healthy!
this video is so helpful!! i cannot thank you enough for this video may god bless u!!
Glad to know that you liked this post!
This is a lot of useful information. Pat dental 10 minutes and I will definitely take heed.
Thank you very much. Very good video.
Glad you liked it!
thank you dr.
Thank you very much for your valuable information ♥👍👍
You're absolutely welcome!
Thank you so much! Dr Berg.
You're very welcome!
Thank you Dr.BERG
You're welcome. Hope you are still learning a lot here.
Thanks 🙏
Thank you Dr. Berg for all you do to educate people on a healthy lifestyle. It is very much appreciated. It is simply a healthier way of improving ones health. Have a great 2024❤
Thanks Dr this time I’ll get it done
Sounds great!
well done!
Thanks Doc very helpful information
You're most welcome!
Dr. Berg, you’re an amazing human being!!! Thank you sooo much for all of your outstanding content!
I appreciate your kind words.
I appreciate this doctor so much!
Very glad to be of help!
Yes, I went to an Endocrinologist and was given a diet which included "complex carbohydrates". 😒 It didn't work for me. I feel achy when I eat vegetables.
It's a shame that the University system is so arrogant not to recognize Dr. Berg as an MD. He knows more and applies more than so many MD's and even some scientists out there. If UA-cam video credits could not qualify him, you know it is mostly a University type club. Surgeons may be an exception but they are still not nutritionists. 🎓
And he explains the science behind it. That is what I like, not just do it syndrome
Great vieo! I got off track during the holidays and was eating more carbs and sugar. Down my 3 lb gain but my doctor wants me to lose another 10. This inspires me to move forward. BTW I fasted 17+ hours last night into today. I cheated over the holidays but always fasted 12 hours at a minimum, usually 14-17 hours.
Thank you Dr.Berg!!!
You're very welcome!
Thank you Dr. Berg👑🏆
Great video to share with friends!
Glad you liked it!
Really informative sir thanks a lot ,sir plz also make a video about inflammation in bones
THIS IS GREAT INFORMATION! THANK YOU DR BERG FOR AN IN DEPTH AND COMPREHENSIVE EXPLANATION YOU ARE GREAT!❤
I appreciate your support! Glad to help!
All right, let's check it out.
Great. Have a nice day!
Fantastic doc
Well done sir.
Thank you Dr berg.
GREAT VIDEO!
❤Thank you so much Doctor Berg for offering me a insight video❤
You're most welcome!
Great dr & great explanation 👍
Thank you kindly.
Darn it! I wish I would have caught this video before my breakfast! I might just keep this on daily replay.
5:28 I know I shouldn't but "moon face" along with the way you said it had me burst out laughing.
What a masterclass. Thanks doc
No problem. Glad to share this.
@@Drberg I'm a ER doctor myself and I found your content fascinating. I'm starting with IF. My only downside is hungry 😢
Valuable information 🙏
Thanks!
Thank you for all the information you share ! Regarding estrogen dominance, how does estrogen dominance block fat loss?
Dr Berg many thanks, this video as well the others provide excellent advice.
You're welcome! Glad you found it helpful.
Happy that you found it useful!
What do you recommend for lip gloss.
Dr.Berg you make super video's and the input what we get is very knowledgeable. Please do a full video on Kids 8-16... what to eat and not .
who are doing sports.. Eating carbs, suger, drinking sugary drinks etc... how it affects in the long run to the kids health.
thanks....
Under 25 yrs the needs are different from over-fat-adults, focus on no sugar and seed-oils.
would you do a video on the best multi vitamin or the worst and compare! That would be great!
Already happened: www.youtube.com/@Drberg/search?query=%20multi%20vitamin
Great science based informational video.
Doctor le agradezco mucho que comparta sus conocimientos con nosotros ❤
Me gustaría saber su opinión sobre lipedema y su relación con la hipersensibilidad intestinal.
Gracias.
Also blue lights . Go to the subn first thing in the morning .the circadian rhythm is the master key
Thank you
Thanks for great video i noticed you mentioned Prednisone, i have ocular myasthenia gravis and I take about 5mg but increeses sometimes when eye has double vision is there anything I can do to help? thanks in advance
Good one! 👍
Thanks
Dr. Berg, Thank you for the amazIng (FREE) information. I have cut out extreme stress factors in my life, and am ready to get back to a healthy weight so I can live the life I deserve!
A great reminder…thanks a lot Dr Berg!
No problem!
Sure!
Thank you so much.😊👍
You're most welcome!