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How to Lose Fat and Build Muscle at the Same Time

How to Lose Fat and Build Muscle at the Same Time

How to Lose Fat and Build Muscle at the Same Time

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How to Lose Fat and Build Muscle at the Same Time

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FREE COURSE ➡
Find out how you can lose fat and build muscle.

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Find out how you can lose fat and build muscle.

Timestamps
0:00 Introduction
1:00 Exercise and growth hormone
1:14 How to lose fat and build muscle at the same time
2:37 Fat and your energy levels on keto
3:12 Fasting, fat loss, and muscle gain
4:20 The importance of electrolytes for fasting and exercise
5:09 How to bulletproof your immune system (free course)

In this video, we’re going to talk about how to lose fat and build muscle at the same time.

Exercise is responsible for about 15% of fat loss. Dietary changes make up for the other 85%.

While your diet makes up the bulk of your fat loss, it’s still important to exercise.

The key to building muscle while losing fat is to increase the intensity and volume of your exercise.

If you’re on keto and aren’t exercising, you will stop gaining muscle and possibly even lose muscle mass.

Keep in mind that you need plenty of recovery time and sleep after exercising. If you overtrain without recovering, the benefits of exercise reduce significantly.

Exercise can stimulate growth hormone up to 700%—which helps you build muscle.

The lower your carbs, the more you will lose weight because your insulin level will lower. But, insulin is also essential for the growth of muscle. If you increase your carbs to build muscle, you’ll also stop losing fat. So what can you do to both build muscle and lose fat?

Increasing your protein can help increase insulin without stopping fat loss—if you get the right balance. Try around 8oz of protein per meal.

Fasting is the most important thing for losing weight because it brings your insulin levels down. If you’re doing intermittent fasting, you can handle more protein without cause fat gain. Fasting can increase growth hormone by up to 2000%. Just make sure you have 1-1.5 tsp of sea salt and plenty of potassium and magnesium per day while fasting, or you won’t have the energy to exercise.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & 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.

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Follow us on FACEBOOK:

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ABOUT DR. BERG:

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, and 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

Thanks for watching. I hope this helps you start losing fat and building muscle at the same time. I’ll see you in the next video.

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7 Ways to Burn More Fat by Increasing Mitochondria

7 Ways to Burn More Fat by Increasing Mitochondria

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7 Ways to Burn More Fat by Increasing Mitochondria

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Try Ujido’s Matcha Green Tea!

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

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Questions that will be answered within this video:
– What do our mitochondria do?
– What are the benefits of having more mitochondria?
– What can we do to get more mitochondria?

References

https://pubmed.ncbi.nlm.nih.gov/23755172/
https://pubmed.ncbi.nlm.nih.gov/26363153/
https://pubmed.ncbi.nlm.nih.gov/19211721/
https://www.sciencedirect.com/science/article/pii/S2666337619300083#bib28
https://pubmed.ncbi.nlm.nih.gov/17112576/
https://pubmed.ncbi.nlm.nih.gov/20837639/
https://pubmed.ncbi.nlm.nih.gov/17341128/
5

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How to Really Become Fat Adapted

How to Really Become Fat Adapted

How to Really Become Fat Adapted

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How to Really Become Fat Adapted

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FREE COURSE ➡
How long does it take to become fully fat-adapted? Check this out.

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Timestamps
0:00 How to become fat-adapted
0:40 Keto fat-adaptation timeline
2:16 How do you know if you’re fat-adapted on keto?
3:48 How to bulletproof your immune system (free course)

In this video, we’re going to talk about how to really become fat-adapted.

It’s good to have the right expectations about how you’re going to achieve your health and weight loss goals on keto. It can take time to become fully fat-adapted and begin to lose weight.

Before you give up and quit keto, check out these points, so you know what to expect.

If you aren’t familiar with keto already, the goal is to go from burning sugar (glucose) for fuel to burning fat (ketones) for fuel.

When you first start keto, here’s what to expect:
• Around 3 days in, you begin burning ketones (instead of glucose)
• Around 1-2 weeks, you lose a lot of water weight
• Around 3 weeks, weight loss may slow down temporarily
• Around 4-12 weeks, most people become fully fat-adapted (weight loss increases)
• Around 12 months, athletes become fully fat-adapted

How do you know if you’re fat-adapted on keto? Here are the signs:
• You can exercise without a dip in energy
• You can go a long time without feeling hungry
• You don’t feel tired after meals
• You can hold your bladder through the night

To speed up the keto fat-adaptation timeline, get your carbs as low as you possibly can and increase your fat consumption.

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & 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.

DR. BERG’S SHOP:

Follow us on FACEBOOK:

Send a Message to his team:

ABOUT DR. BERG:

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, and 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

Thanks for watching. I hope this helped explain how to really become fat-adapted on keto. I’ll see you in the next video.

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Can MCT Oil Help Burn More Fat?

Can MCT Oil Help Burn More Fat?

Can MCT Oil Help Burn More Fat?

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Can MCT Oil Help Burn More Fat?

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

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How to Bulletproof your Immune System – Courses by Dr.Berg

Should you be taking MCT oil to help burn more fat? Here’s what you need to know.

Timestamps
0:00 What is MCT oil?
0:25 How MCT oil works
0:47 What to know about MCT oil
1:09 Can MCT oil help you burn more fat? 
1:53 Bulletproof your immune system (free course!)

Today we’re going to talk about MCT oil and fat burning. Can MCT oil help you burn more fat? MCT stands for medium-chain triglycerides. MCT is a type of fat that can come from various things like coconuts, palm oil, and butter. But, you can also get MCT oil, which is just concentrated MCTs. 

MCT oil is unique in that it bypasses the gallbladder, bile, and enzymes. It gets absorbed in the small intestine into the lymphatic system and is then transported to the liver, where it’s turned into ketones. 

A few important things to know about MCT oil:
• It’s not normally stored as fat 
• It’s used as energy 
• It may suppress fat accumulation 
• It could increase your metabolism compared to other fats 
• It may not cause a fatty liver

MCT oil will not directly help you burn more fat. But, it will indirectly help you burn more fat. MCT oil can help you fast for longer. Being able to fast for longer may help keep your insulin low and help you lose weight. In addition, MCT oil can help suppress hunger. 

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & 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.

DR. BERG’S SHOP:

Follow us on FACEBOOK: fb.me/DrEricBerg

Send a Message to his team: m.me/DrEricBerg

ABOUT DR. BERG:

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, and 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

Thanks for watching! MCT oil may indirectly help you burn more fat.

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3 Supplements to Take AFTER Your Cheat Meal – You’ll Bounce Back Faster

3 Supplements to Take AFTER Your Cheat Meal – You’ll Bounce Back Faster

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3 Supplements to Take AFTER Your Cheat Meal - You’ll Bounce Back Faster

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Get Groceries DELIVERED with Thrive!:

Also check out all my fasting & keto essentials from Thrive Market:

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

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– What effects can a cheat meal have on your body?
– What are the benefits of mitigating damage from a cheat meal?
– What are 3 supplements that’ll help you bounce back from a cheat meal?

References

https://www.joms.org/article/S0278-2391(14)00956-2/pdf
https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12530
https://www.ncbi.nlm.nih.gov/pubmed/12688512
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/0833C551159C46B251F43EA62F5CE45C/S2048679018000022a.pdf/effects_of_fish_and_krill_oil_on_gene_expression_in_peripheral_blood_mononuclear_cells_and_circulating_markers_of_inflammation_a_randomised_controlled_trial.pdf
https://www.nature.com/articles/ejcn2013197
https://www.hindawi.com/journals/ijfs/2019/4138534/
https://pubmed.ncbi.nlm.nih.gov/17556692/
/

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How to Avoid Weight Gain When Sleep Deprived

How to Avoid Weight Gain When Sleep Deprived

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How to Avoid Weight Gain When Sleep Deprived

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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

Get my Free Newsletter and Downloadable Cheatsheets (eating out, travel, etc):

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It’s important that I am honest and to say that this video does have a sponsorship from Thrive Market, supporting them is a good way to support my channel!

The combination of dysregulated appetite hormones and lack of energy expenditure is a dangerous combination. Indeed, when the SD becomes chronic it leads to obesity. The meta-analysis published in journal Sleep assessed 45 relevant studies with 604,509 total participants, incredibly high number of subjects. Its authors reported that SD increases the chance of developing obesity by 55% in adults.

Luckily, there are strategies to moderate these two hormones. Firstly, both ghrelin and leptin are being released to the bloodstream according to the diurnal rhythm. It was reported in a study from European Journal of Endocrinology that ghrelin is pulsating 3 times a day. Remarkably, the secretion is not significantly affected by fasting. Subjects who fasted showed very similar peaks in ghrelin secretion as those who ate 3 meals a day.

Fasting can be beneficial as we prevent any unexpected spikes and falls in ghrelin and leptin levels. Further, it is helpful even on the minimal sleep to stick with your usual mealtimes, wake up as usual and keep your routine.

Fasting can also help to regulate higher levels of ghrelin. Ketone bodies produced during fasts can suppress ghrelin levels and help fight the food cravings induced by the hunger hormone.

The benefit of high protein breakfast is further supported by research published in the FASEB journal. After high protein breakfast containing around 40g of protein, levels of glucose and insulin stay more stable during the rest of the day. As glucose metabolism is also dysregulated after SD high protein breakfast seems to be a promising strategy to stabilize our metabolism and prevent big spikes and drops in either ghrelin, glycemia or insulin. SD is indeed a risk factor for developing a type 2 diabetes.

In a Danish study published in Psychoneuroendocrinolgy, it was reported that over 2 years each drop in daily mean cortisol levels by 1.0 nmol/L was associated with a 47% lower risk of diabetes. The study also examined the importance of the decrease in cortisol during the day by comparing morning and evening cortisol levels. Increase in the difference between morning and evening levels by 1 nmol/L was associated with a 36% lower risk of depression. This means that the ability to lower cortisol during the day is important for our mental health.

Lastly, it is important to Foods with high glycaemic index should be eliminated completely as they create insulin spikes. Insulin blocks leptin. Therefore, leptin can not signal the satiety even though big intake of energy is present. This is one of the reasons why sugary food is so dangerous for weight gain.

References

https://eje.bioscientifica.com/view/journals/eje/152/6/1520845.xml?sid=bc545cfb-446f-4a79-9da8-1466807643f1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5813183/
https://www.nature.com/articles/1301166
https://pubmed.ncbi.nlm.nih.gov/25219528/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4308898/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334212/
https://pubmed.ncbi.nlm.nih.gov/23597874/
/

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5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

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hey everyone Thomas de Lauer here and in today’s video is all about helping you burn more fat while you sleep but I have to be very very honest here we can’t magically burn that while we’re sleeping but what we can do is improve our metabolic rate and our resting energy expenditure which will ultimately allow us to utilize more calories while we sleep I’m a science nerd so I have to make things somewhat correct here and can’t just make it gimmicky but we’re gonna cover some interesting things we’re gonna cover a specific kind of fat that you can add to your diet that’s going to help you out with burning a little bit of fat well I guess while you sleep then we’re going to talk about some spices that you can add then we’re gonna talk about the occasional cold plunge now it can make a big impact on your fat burning but then we’re gonna talk about a specific mineral in fact zinc and why you may want to be adding it to your diet then we’re gonna move into some sleep tactics because hate to break it to you sleep still plays a big role and I’ll give you some specific pieces that you can implement to sleep better to ultimately burn more fat so without further ado let’s jump in but first hit that red subscribe button and then hit that Bell icon so you never miss our daily videos ok jumping right in the oil that you need to add to the diet every now and then is going to be MC t oil but it’s very important that you get it in what is called a c8 form ok c8 MCT oil you’ll see it on Amazon you see it everywhere ok it’s relatively inexpensive the point is you shouldn’t be replacing other fats with MCTS you should just add a couple tablespoons of MCT throughout the course of the day you don’t even necessarily need to do it before bed here’s what’s going on there’s a really interesting thing that was published in the European Journal of Clinical Nutrition they took a look at 8 people ok and they measured their resting energy expenditure like how many calories they burn at rest and then they also measured what are called catecholamines catecholamines it’s a fancy word but it’s basically just adrenaline and epinephrine and things that ultimately stimulate the fight-or-flight response which by the way burns fat okay so what they did is it divided them into a few groups and they gave them different ratios of medium chain triglycerides MCT oil alongside other fats longer chain fats like olive oil things like that so some groups had a lot of MCT some groups had a little bit of MCT well they found at the end of this study that the subjects that consumed or MCT had more catecholamines had more adrenaline and ultimately led to a higher resting energy expenditure in fact the groups that had more MCT had as much as a 5% increase in their resting energy expenditure a 5% increase in metabolism just by adding MCT oil why because mc2 oil digests so fast that it actually triggers a fight-or-flight response the body’s like whoa so that means you may not want to have it right before bed but if you have it earlier in the evening you can at least up regulate your metabolism at least based on some of this research and it could be one of many pieces that you can apply all right now let’s jump into the next piece which is quite frankly adding some cayenne now cayenne pepper works in a very similar fashion cayenne pepper will stimulate the beta adrenergic activity so it is a beta adrenergic stimulant so it means that it’s going to increase adrenaline you don’t want to have that right before bed but you add a little bit of cayenne to maybe a beverage or maybe a meal few hours before bed and once again it’s all about that just upregulation of thermogenesis up regulation of the metabolism a study that was published in the american journal Clinical Nutrition took a look at subjects that consume to 9 milligrams of CAP c8 okay they did this for a few weeks and they found that they had a decrease abdominal fat compared to control now it was a pretty small amount but the point was is they saw an improvement okay and it again it all had to do with the fact that they were stimulating more epinephrine so one of the things that I like to do is make a little beverage so I like adding cayenne pepper to bone broth so that’s a really simple way to do it right you can add some cayenne to bone broth you sip on that around dinnertime it’s a really delicious simple tree right really easy to do now the next thing that I want to talk about is something that you can implement into your life I don’t know maybe once or twice a week maybe you know a couple times per month and it’s something that I’ve grown to like quite a bit it’s being talked about a lot it’s the occasional cold plunge okay occasional cold shower the occasional ice bath see what it does is once again back to that common theme here catecholamines it causes a shock to the body so you have a spike of adrenaline that spike of adrenaline does a couple of different things though a spike of adrenaline causes a liberation of fatty acids ok catecholamines like adrenaline cause fatty ass to liberate into the body it’s a simple process okay when we are going through fight or flight you get something shocks us our body will a lot of times spurt glucose but a lot of times a little spurt lipids into the bloodstream for quick fuel okay over time and consistently doing this along with a healthy diet can have a big impact on certain things okay in one particular case PPA our alpha PPA our alpha is something that increases when we have fats liberated into the bloodstream and basically what it means is your body gets more fat adapted so what does fat adaptation do for you well it makes it so that your body is used to using fats so then while you are sleeping and you’re not eating there’s a higher likelihood that your body could start using those fats but I would honestly say the biggest benefit to doing a cold plunge is the fact that it makes you a calmer person I notice that if I’m stressed out and I consistently take cold showers or do cold plunges it ends up bringing my overall stress levels down and that’s because I’m activating my sympathetic nervous system so much to the point that when I’m not in the cold shower I’m a calmer person and guess what I sleep better that way and sleep leads to more fat loss right I will say though some of the things that I talked about like the oils like the MCTS the spice is the bone broth all those things are things that you can get at thrive market so there is a link down below in the description after you finish this video I’ve been able to assemble basically these little boxes like fasting boxes Kido boxes that are grocery boxes through thrive market they’re an online membership based grocery store that way you can get the groceries that Thomas de Lauer recommends based on my specific videos and things like that so anyhow whether you use my boxes or not it’s just a cheaper way to get your groceries and they get right to your doorstep you don’t have to go to the grocery store let’s go ahead and check them out there’s a link down below in the description but make sure it’s after you watch the rest of this video because you’re gonna learn some other tips so big thank you to thrive market for making this possible and for extending the special pricing and everything out to my viewers this next piece we have to talk about is zinc zinc is a mineral that is so vital for the thyroid it is vital for a lot of cellular functions it’s vital for a lot of cells that have faster turnover but one of the things that’s overlooked is that our cells that receive the thyroid hormone need zinc in order to actually have that thyroid connect what that means is that if we’re deficient in zinc our cells don’t communicate with the brain to talk about how much thyroid is in the bloodstream therefore the brain doesn’t signal the thyroid to produce more or less if you’re familiar with the thyroid you know that the thyroid is a big regulator of the metabolism so we want to make sure we take care of it and a lot of people will say just boost your iodine levels this and that that’s good for your thyroid that’s important but I like to take a different approach I think that a lot of us aren’t getting enough zinc because so much of our veggies and so much of our food source in general is demineralized from just over harvesting so shellfish red meat nuts all these things are high in zinc which can have over the long term a better effect on your thyroid which in essence is going to make you ultimately burn fat and burn more calories all the time not just while you sleep again a lot of these things are things you can get it thrive to just FYI the nuts and seeds and stuff I’m talking about now we jump into a piece that’s not going to be exciting for a lot of you but it’s probably the most important piece you have to sleep better and this is coming from a guy that has a crazy toddler in the house and has a newborn coming and probably doesn’t get enough sleep himself point is gotta sleep and if we look at the science we see some interesting stuff but I’ve got a really cool trick for you if you don’t sleep well that’s going to help you at least stay the leaner even if you don’t sleep well so there’s a study that’s published in the journal sleep way back in 1997 ages ago right so this study took a look at individuals that were getting eight hours sleep four hours of sleep or total sleep deprivation for one night okay interesting results the group that had four hours of sleep deprivation had a 37% increase in cortisol the group that had total sleep deprivation had a 45% increase in cortisol it’s not even that big of a difference the reason that this is kind of funny to me is there’s been so many nights where I cannot sleep so I just get up and I just stay up all night it’s a terrible thing to do but the funny thing is this gives me a little bit of peace because I’m like wow there was only an 8% difference in the cortisol levels for not sleeping at all versus struggling for four hours it’s kind of funny anyhow point is you don’t want your cortisol levels to be super-high however cortisol levels are really only a problem with fat accumulation when they’re in conjunction with insulin okay so if your cortisol levels are high and then you go and you eat some carbs you’re gonna have a big problem yeah you’re have a big big problem so what I usually recommend is if you for whatever reason are not sleeping well okay on the off chance that you just go a night without sleeping much fast the next day why because cortisol levels are going to be elevated but cortisol levels can help you burn fat if they’re not in the presence of insulin it’s kind of a way of making I don’t know something good out of something bad right you don’t sleep well at least fast the next day so you reduce the potential accumulation of fat at least that’s my theory based on the different hormone science that I’ve seen right but we need to help you sleep better overall because that’s a really important piece and one of the tricks that I like to do is mess around with taking glycine a very very cheap simple supplement you can get it anywhere get it on Amazon okay glycine is powerful at helping you fall asleep because it triggers vasodilation via the activation of the NMDA receptor okay what that means is that blood flow increases and it increases to our extremities when blood flow increases to our extremities it causes a cooling effect on our body that cooling effect allows us to calm down and fall asleep it’s a natural diurnal process that it gets cooler in the evening time and our body’s cool down and it triggers the release of melatonin which helps us gently fall asleep glycine can kind of help push that along take it one step further and combine glycine with a couple hundred milligrams of magnesium and you’ve got a cocktail that can help you sleep and I know this was all about how to burn fat while you sleep but guess what you’re not burning fat if you’re not sleeping so burning fat while you sleep is completely irrelevant if you’re not sleeping so let’s sleep anyhow this is the gist of it add the MCT oil okay two three four tablespoons throughout the course of the day but don’t replace your good healthy fats with it just at it okay add the Cayenne okay mix it bone broth something like that then we move into the occasional cold plunge once or twice a week then we move into adding zinc like some nuts some sprouted seeds things like that and then we talk about sleep alright so as always make sure you’re hitting that red subscribe button make sure you’re seeing the daily videos I’ll see you soon 

This Post Was All About 5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate).
5 Ways to Burn More Fat DURING Sleep (by Increasing Resting Metabolic Rate)

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Burning fat while you’re sleeping sounds like some kind of magic skill learned in the high mountains, right? It all has to do with improving your METABOLIC RATE.

MCTs

Study – European Journal of Clinical Nutrition

Results

24-hour EE increased significantly with increasing MCT:LCT ratio, with the diet providing a total of 15-30 g MCT per day stimulating 24-hour EE by 5%

Sleep & Fat Burning

Sleep, the crust of the fat-burning pie.

Sleep is foundational to nutrition and exercise! Therefore, sleep is actually the foundation of the fat-burning pie… it’s the crust underneath! Let me elaborate…

(i) Sleep reduces ghrelin and hunger.

Journal of Sleep Research, 2008

This means you need sleep in order to be able to maintain your healthy diet.

(ii) Sleep reduces cortisol.

Sleep, 1997

In this study, healthy normal-weight men were subjected to three sleep protocols: 8 hours sleep (11:00 pm to 7:00 am), 4 hours sleep (4:00 am to 8:00 am), and total sleep deprivation (SD). After 8 hours sleep, plasma cortisol levels over the 18 hours were “normal.” After 4 hours sleep and SD, plasma cortisol levels the next day were higher by 37% and 45%, respectively (p = 0.03 and 0.003). In conclusion, even one night of sleep deprivation increases cortisol.

Because chronically elevated cortisol leads to hunger, fat-storage, and impairs recovery, this means good sleep will support your nutrition, low body composition, and exercise capacity.

(iii) Plus, we all know you need good sleep to otherwise recover from a workout and be prepared to smash it the next day

Researchers concluded that relatively low-to-moderate intake of MCT (15-30 g per day) as part of habitual diet may play a role in the control of human body composition by enhancing daily EE, and that this effect is mediated at least in part through activation of the sympathetic nervous system

Spices (Cayenne)

Over the 12 weeks, the capsiate group, on average, lost 0.4 kg of weight and 1 cm of waist girth beyond that achieved with placebo – not an effect of much practical importance unless it persists and increases over time

Capsaicin is known to stimulates β-adrenergic activity, which causes catecholamine (adrenaline) release from the adrenal glands – so potentially might not be the best thing right before bed

Study – Public Library of Science: Medicine

Subjects suffering a lack of sleep had 16% less leptin and nearly 15% more ghrelin than those who were well rested did

Impaired Insulin Signaling

It’s also been found that a lack of sleep can affect weight due to impaired insulin signaling

*And lack of sleep can give you the munchies (from the journal Sleep):

Improving Sleep

Glycine

Glycine helps lower body temperature – glycine works to increase blood flow to the body’s extremities, which reduces core body temperature via vasodilatation (through the activation of NMDA receptors in the SCN shell)

Magnesium

Magnesium aids the sleep process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed

L-Theanine

Boosts levels of GABA and other calming brain chemicals

Additional

Do your best to avoid blue light
Don’t eat too much right before bed

Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
z

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Do You Get Cold When Fasting? It Could be Fat Burning Happening!

Do You Get Cold When Fasting? It Could be Fat Burning Happening!

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I get so dang cold when I’m fasting and drives me nuts I gots to be sitting there and just like hot doing jumping jacks trying to get myself warm I talk to so many people that get freezing when they fast and then I talk to other people say they’ve never experienced that issue so very so widely but the people that do get cold when they fast they always tend to think that it’s the fasting slowing down their metabolism and that’s why they’re getting cold no no no no not at all in fact it’s quite the opposite and when you understand the mechanism of action within the body and why you’re getting cold it’s actually really really cool no pun intended but you can understand that it’s helping you and I also have a quick hack to help you get around that okay go ahead and hit that red subscribe button and then hit that little bell icon to turn on notifications we literally have videos coming up just about every single day these days all the time we are the most comprehensive channel when it comes down to intermittent fasting and a pretty tongue comprehensive channel with everything else health and keto related after you watch this video please check out my thrive market fasting box so I’ve assembled foods that I think are great for breaking a fast or to eat during your fasting period in general and I’ve assembled into a thrive grocery box that thrives an online grocery store so after you watch this video you can head on over there and get the foods that I would recommend in a simple grocery box delivered right to your door so check them out okay so here’s what’s going on let me just lead right in with a study that was published in Nature communications journal in 2016 when you are fasting what’s happening is it’s a migration or should I say sort of the fat in your body just developing properties of a different kind of fat so what this study did is it took a look at fasted mice now they found that when these mice were fasting the white adipose tissue okay the normal belly fat started taking on properties of visceral fat now at first that sounds really bad because you think visceral fat is unhealthy why would we want that but no what’s going on is the body’s gonna preferentially burn that okay the body wants to burn visceral fat and I’ll talk more about that later but the reason that you’re getting cold is because normally when you’re burning fat fat has some what are called brown properties brown fat properties which means that they have specific proteins called uncoupling proteins that allow us specific generation of heat to occur from the mitochondria so what that would mean is normally our fat emits a little bit of almost a vibration that generates some heat so what’s happening is our fat actually changes from a an adipose tissue into a visceral tissue so what happens is it no longer has the ability to generate heat so all it is doing is it’s migrating that fat into a different kind of fat which therefore makes it so we get cold so this is likely a mechanism to ultimately conserve heat okay so basically what’s going on is the body saying well I don’t want to turn on this brown fat mechanism that generates heat because we want to keep the heat within the body so in an effort to actually create more heat we feel less heat so that makes sense what’s happening is the fat is moving over to a different kind of fat and you’re feeling the effects of the fat basically migrating over once it is in the visceral form and it’s migrated to become a different kind of fat fasting therefore burns that fat and it burns that fat six times faster yes fasting burns six times as much visceral fat as other fat so not only is fasting amazing for getting rid of the damaging dangerous visceral fat it’s also powerful when it comes down to burning fat in the first place so essentially the reason we’re feeling cold is because the fat that would normally generate heat is getting turned into a fat that is getting burned for fuel instead so pick your poison would you rather have some fat that makes you feel a little bit warm or would you rather have some fat that allows you to feel cold but goes away faster now this study was pretty interesting but we can take it a step further by looking at some stuff that was published in scientific reports in 2018 surrounding the world of orexin okay now Erickson is a neurotransmitter and it’s stimulated by specific neurons now what this study found was that when mice were fasting if they had suppressed levels of orexin they would end up having a lower body temperature while they were fasting what does this really mean it means that if you had less levels of orexin you would get more cold you would get colder while you fast so they did this they took mice that had suppressed levels of orexin and they took regular mice and they had them both fast well the mics with low erection got way colder so what this tells us is that this neurotransmitter may pay a big role in how our body temperature is when we fast and again it’s a conservation mechanism right because orexin is stimulated when we eat food so when we eat food normally orexin levels would elevate of course we’re fasting so we’re not stimulating orexin now here’s the interesting thing every single person has a different level of orexin producing neurons which would exactly explain why some people get more cold than others because some people have enough orexin where it doesn’t really bother them but some people already have naturally low levels of orexin so when they do fast their temperature drops significantly now how do you get around this there’s a cool hack there’s two real ways that you can stimulate a rex in okay through eating food what you definitely can’t do when you’re fasting but also caffeine does this so coffee would be a great way to stimulate our Exton because any kind of arousal or stimulation like that will generally stimulate some orexin okay so coffee is gonna be too full you get a warm beverage that’s of course gonna warm you up but then you get the erection effect from the caffeine which is going to make it so that those neurons are actually producing orexin that neurotransmitter which elevates your temperature or at least makes you immune to the hypothermic effect of fasting so now we know that you’re not losing your metabolism when you’re fasting no you’re burning fat and you’re literally getting cold because your body is directing energy over to a different kind of fat to burn rather than directing energy to a fat to keep you warm so I hope this debunks it makes it so you can feel comfortable fasting and know that every time you’re getting cold you’re actually doing yourself a service as always keep it locked in here in my channel I’ll see you in the next video 

This Post Was All About Do You Get Cold When Fasting? It Could be Fat Burning Happening!.
Do You Get Cold When Fasting? It Could be Fat Burning Happening!

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Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!

Do You Get Cold When Fasting? It Could be Fat Burning Happening! – Thomas DeLauer

Do you get cold while fasting? I do! I feel like I’m freezing!! I know what you might be thinking: “It’s the fasting slowing down my metabolism, causing the coldness.” Well… not quite! Actually, it’s kind of the opposite! I know, crazy right…but it could mean you’re in the process of burning fat! Some COOL science to dive into on this one! Let’s get into it and I’ll catch you in the comments!

Check out some of my other fasting-related videos below!

How to do Intermittent Fasting: Complete Guide:

Alternate Day Fasting – The Basics:

Try These 3 Types of Intermittent Fasting:

48-Hour Fasting – 5 Benefits of the Perfect Length Fast:

12-Hour Fasting is Awesome! The “Shorty” Fast:

Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student:

References & Resources:

https://www.nature.com/articles/s41598-018-21252-w.pdf
https://www.cell.com/molecular-cell/pdfExtended/S1097-2765(16)30049-1

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The Simplicity of How to Burn Fat 24/7

The Simplicity of How to Burn Fat 24/7

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hey I’m back and in this video I want to share with you the simplicity of why people can’t lose weight using these simple batteries right here so over here we have a very large battery okay this would be equivalent to your fat okay an average person who is not overweight is carrying around about a hundred thousand calories of potential energy a person that is overweight or obese does carrying probably double that 200,000 calories I think that’s like thirteen thousand grams of fat okay now over here we have a smaller battery or energy storage this is called glycogen this has 1,700 calories of potential energy so we’ve got a hundred thousand to 1,700 and then we got this tiny little battery which is carrying around about 15 calories okay about 4 grams of sugar in your blood it’s like one teaspoon of sugar right here for the blood sugar to be normal okay of course an average person is consuming a lot more than that but these are the three types of fuels that you’re actually running your body on now would it make sense that you’d want to tap into fat so rarely does an average person ever get a chance to tap into the fat simply because they don’t understand this one simple thing there’s a switch right here which tells the body if it’s going to burn fat or glycogen or the sugar in the blood okay and that switch is insulin if insulin goes up okay this becomes blocked and you’re only using this right here if we reduce insulin then we can tap into fat right here now the big question is what controls the insulin to things it’s amount of carbs that you consume and the frequency of how many times you can you eat in general those two things increase insulin and keep you right over here okay if you consume a lot of carbs like a lot of people do an average American consumes over 250 to grams of carbs okay every day to be able to burn fat you got to bring that down that less than 50 now when you chronically consume a lot of carbs okay you start developing damage with this switch it’s called insulin resistance now it’s going to be really hard to tap into fat even when you do things correctly now when you finally get someone on the right plan and you decrease the frequency of eating you decrease their carbs it could take some time to fix this switch okay it could take a month could take six months or longer the key is sticking to it until the switch is fixed so you can eventually tap into the fat and this explains why it takes some time with certain people to really tap into the fat simply because they have a lot of insulin resistance because they’ve done the carb thing chronically too long the best thing to do is to focus on other indicators of health because it’s good healthy to lose weight not lose weight to get healthy I’m talking about your cravings and your hunger if that’s going down if your energy is going up then that means it’s working all you have to do is give it more time now for those of you that are new I put a link down below of exactly how to combine lowering your carbs and not eating so frequently it’s called healthy ketosis and intrument if fasting so click the link down below study it learn about it apply it get the results but make sure that you focus on getting healthy first before you start losing the weight and that way you won’t set yourself up for a failure thanks for watching so if you want more knowledge on how to create a healthy body subscribe now and get daily notifications

This Post Was All About The Simplicity of How to Burn Fat 24/7.
The Simplicity of How to Burn Fat 24/7

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Timestamps
0:09 Explaining fat burning using batteries 
1:07 The three types of fuel 
1:23 What you need to understand
1:50 What controls insulin?
2:04 How to burn fat 
2:20 Insulin resistance 
2:37 When you’re on the right path
3:09 The best thing to do 

In this video, I want to share with you the simplicity of why people can’t lose weight. 

Fat burning explained:

The large battery — is equivalent to fat (about 100,000 calories of potential energy)

The medium battery — is glycogen (about 1700 calories of potential energy)

The small better — is carrying around 15 calories (1 tsp. of sugar for the blood sugar to be normal)

The above are the three types of fuels that you run your body on. Wouldn’t it make sense to tap into fat? The average person rarely gets to tap into fat and lose weight simply because they don’t understand this one simple thing.

There is a switch that tells the body which fuel it’s going to burn. When you reduce insulin, you can tap into fat. 

What controls insulin?

1. The amount of carbs you consume
2. How many times you eat in general

These two things increase insulin and keep you from fat burning. An average American consumes over 250-300g of carbs per day. To burn fat, you need to reduce that number to less than 50g. 

When you chronically consume a lot of carbs, you start to develop damage to this switch. This is called insulin resistance. This makes it really hard to tap into fat even when you do things correctly. 

When you’re on the right eating plan, and you decrease your frequency of eating, it could take time to fix this switch. The key is sticking to it until the switch is fixed, so you can tap into the fat and lose weight.

The best thing to do is to focus on other indicators of health. It’s get healthy to lose weight, not lose weight to get healthy. For example, if your hunger and cravings are going down and your energy is going up, that means it’s working, and you just need to give it more time. 

To combine lowering your carbs and not eating too frequently, you need to try healthy ketosis and intermittent fasting.

Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

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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, and 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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