Tag Archive for: Cardio

Cardio is Aging Us Faster? Effects of Oxidative Stress

Cardio is Aging Us Faster? Effects of Oxidative Stress

Cardio is Aging Us Faster? Effects of Oxidative Stress

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We've all seen hank just running down the road he's sunburned he's wrinkly his skin looks leathery and he just keeps running just keeps running scary thing he's only 33. listen there's this thing out there right now that's saying that running ages people faster okay and i want to .

Break down what is commonly said and sort of the i don't know the speculation there and i'm not necessarily saying it's right or wrong but let's address it because there may be there's some ways that you can combat it cardio yes it's good for you obviously we know cardiovascular work is tremendous for a heart tremendous for .

Lots of different metabolic functions but does too much like going for runs a lot and doing a lot of endurance work does it actually make you potentially age faster we're going to break it all down and we're looking predominantly two pathways okay one pathway is going to be the amount of oxidative damage that occurs as a result of that and the other .

Piece is going to be the nicotinamide adenine dinucleotide piece that whole cycle of how we create energy and cellular respiration so let's break it down and after this video whether you're an endurance runner whether you're a strength athlete or whatever you are you want to check out thrive market because we all have to eat so thrive market is .

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Thank you to thrive market for the continued support okay let's cover the first basic one when we exercise we create a lot of oxidative stress yeah okay it's called reactive oxygen species and it's simply a result of cellular respiration it's simply a result of moving our bodies and inflicting stress upon ourselves so in .

That theory the harder that we work the more stress that we cause upon our body and the faster we potentially age um okay i could see where people could think that but i want to just poke holes in that one first there is a thing called a hormetic stressor when we train hard when we work out hard .

When we run hard we also up regulate the ability to deal with oxidative stress okay now there is always going to be a line of diminishing return okay so what that means is like if i went out for a six mile run and i pushed myself okay and i pushed that hormesis just a little bit to where i developed the ability to deal with that .

Stressor then at rest my baseline ability to deal with stressors would hypothetically be better or i shouldn't even say hypothetically i think it's pretty well demonstrated in a lot of cases okay but there is a certain point where if i were to go and i were to keep on damaging my body and never recover and .

Keep going and keep going and keep going then yes eventually that hormetic curve curves so much that you no longer get a benefit because you're not just barely adapting to that workout you're obliterating yourself and that can happen with anything i think what i want to address first is the psychosomatic piece and the .

Psychology and touch on this for just a moment as a runner myself and as someone that grew up long distance running and marathon running at a very young age prior to when i was 300 pounds as a matter of fact i'm going to touch on that for a second the reason i ended up 300 pounds .

Because i blew out my knees running so much i ran my first marathon when i was 11. i digress point is that mentality of most cardio people and runners is to run themselves into the ground okay that's just a lot of mentality like they will run no matter what you've seen the guy that's running like this .

But he's going like 20 miles like that they just do it anyway so yes in that case i could probably agree that you're probably aging yourself okay but let's touch on the piece that i think is more important okay that is the nicotinamide adenine dinucleotide piece there are arguments i've seen them out there on reddit i've seen them out there .

Before that because exercise depletes your nad you're going to age faster now a quick recap on what that is okay nad is nicotinamide adenine nucleotide okay nad is an electron carrier it is so important for energy so important to the point that if we didn't have nad we'd be dead within like 15 to 30 seconds it is .

Required by every cell in the body what it does is it carries electrons from our food from our fuel from everything whatever carries it into a cell carries it into the mitochondria so we can ultimately create energy okay that electron is very important right well as we move more our demand for nad is .

More okay now what happens is when we have more nad available as in nad that's not being used for energy or for for movement or cellular energy at that point in time the leftover nad let's call it leftover the spare nad goes and it activates these things called sirtuins mainly cert-1 these are largely associated with .

Longevity okay largely associated with fox03 largely associated with cd36 and okay there's a lot of interesting things there that when we have more nad available we have potentially even anti-aging or longevity benefits there and there's a lot of research by dr david sinclair and a lot of other people in that category i'm not going to go .

Down that rabbit hole i just wanted to explain a point there so the theory is that when you exercise and run so much you are depleting nad so much that you are making less nad available to activate sirtuins you're never allowing yourself a chance to actually activate those i completely can understand where that .

Comes from but there's another important piece we have to look at there okay it is called n-a-m-p-t okay so n-a-m-p-t stands for nicotinamide phosphor ribosyltransferase and it is part of what is called the nad salvage system in a healthy human being or most mammals we have the ability to take .

Components of nad that have been used already recycle them into niacinamide nam and through the salvage pathway convert it back to nmn and back into nad once again okay but it is required upon that cycle that whole cycle needs this nampt okay it is the rate limiting step and when we exercise we potentially improve .

Our levels of nampt so that means in theory if we can improve our nampt we improve our efficiency at recycling nad you see if we could not recycle nad then i would agree completely if we could if we did not have a salvage pathway if we did not have the ability to recycle nicotinamide adenine .

Dinucleotide then that argument would be very sound that running or exercising to a crazy degree or even just a moderate degree would actually age us faster because we'd deplete the nad and we would only be able to restore nad from vitamin b3 from nmn from nr from various foods that contain you know yes we would have limited resources but .

Our body has the ability to recycle nad and we can improve our ability to recycle nad by guess what exercising okay so by exercising we actually improve our ability to create nad and improve the nad to nadh ratio thereby having more nad available to activate sirtuins potentially or at least keeping us even .

Okay so i guess the other side of the equation is if you are someone that out of the blue at age 60 decides that you want to start being a marathon runner then yes there could be some degree of like stress that occurs that could be difficult to combat but if you're .

Someone that's been running for a lifetime probably a little less so but the other piece that we have to remember too is that nad is not just about energy okay there's something called nad phosphate or nicotinamide adenine dinucleotide phosphate nad phosphate this acts as something that kind of modulates the .

Reactive oxygen species that comes as a result of exercise so there are a lot of different factors because nad is also a signaling molecule so when we exercise nad guess in some ways gets depleted but it's also a signaling molecule that is signaling the upregulation of other processes that helps support that salvage pathway .

So does it actually age you but let's just put this in a nutshell running will aid you if you did not for whatever reason have a efficient nam pt effect on the salvage pathway okay but that doesn't mean anything to you running would probably impact you if you were literally running too much okay one .

Of the ways that you can look at that is simply look at your heart rate variability okay i wear an aura ring not a plug just saying it that's how i look at my recovery right that can tell us a lot that's factoring in other things okay another thing that you can do believe it or not is space your meals out a little bit more okay so that you .

Have a chance for nad to actually rebuild and you're not constantly depleting it by eight by by eating right every time you eat your body has to take that fuel and it has to take nad bind to an electron create nadh decreasing the nad to nadh ratio thereby having less nad affecting sirtuins right so one of the issues that i see with runners and .

Endurance athletes is how much they eat throughout the course of the day they are generally snackers a lot of times they are okay they're usually consuming a lot of carbohydrates because that was kind of how the endurance game was for a long time now it's moving more towards you know keto and fasting things like that but it .

Really was a lot of carbohydrates i'm not saying carbohydrates are bad but they require more nad okay ketones do not require nad so when you are fasting and you're not requiring that same glucose it's different you're not depleting nad as much so things that you could do to not have the aging effect don't overrun .

Limit the carbohydrate consumption try to run in a little bit more of a fasted state so you're actually improving that ratio a little bit more okay and also just flat out think about the overall stress in your body in your recovery that's going to play an even bigger role so i don't think it's triggering this aging effect that people .

Are saying man i guess you'll ask me i do have some wrinkles on my forehead but whatever i'll see you tomorrow

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Timestamps ⏱

0:00 – Intro
1:14 – 40% off your first order AND a FREE gift from Thrive Market
1:50 – Oxidative Stress
4:01 – NAD
5:58 – NAMP
8:49 – Recap

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Weekly Cardio Schedule Should Look Like This  #shorts

Weekly Cardio Schedule Should Look Like This #shorts

Weekly Cardio Schedule Should Look Like This #shorts

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The Benefits of Walking

The Benefits of Walking

The Benefits of Walking

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These 12 surprising benefits of walking will motivate you to get some fresh air today—take a look!

Timestamps
0:00 Introduction: Walking benefits
0:26 The surprising health benefits of walking
1:17 Key takeaways
1:25 Share your success story!

In this video, we’re going to talk about the benefits of walking.

Talking about walking benefits may seem like a trivial topic, but there are some fascinating benefits that you may not have considered.

I’ve talked about the benefits of walking for your stress levels. Walking reduces your cortisol. In turn, this helps manage your risk of anxiety, depression, and insomnia.

Here are 12 more health benefits of walking…

1. Increases synovial fluid in your joints

2. Increases the body’s natural opioids (natural pain killers)

3. Reduces inflammation

4. Helps you lose weight after the first 30 minutes

5. Decreases the risk of bone density loss with age

6. Strengthens the muscles in your feet

7. Helps stabilize your hips, back, and neck

8. Mobilizes lymphatic system circulation

9. Improves lumbar muscle function (which can help with low back pain)

10. Helps reduce blood pressure

11. Increases oxygen to the brain

12. Boosts cellular waste removal

When you plan your workouts, don’t ignore walking. While it may seem trivial, it can be an effective way to support a healthy body.

Paired with Healthy Keto and intermittent fasting, walking can be a great part of your daily routine.

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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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.

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HIIT vs. Cardio: Which is Better for Your Heart?

HIIT vs. Cardio: Which is Better for Your Heart?

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What does science say about HIIT vs. cardio for your heart? Find out.

Timestamps
0:00 HIIT vs. cardio
0:23 Why is HIIT better for your heart?
1:10 Types of HIIT exercises
2:52 Benefits of HIIT
3:13 How to do HIIT
5:30 Share your success story!

Let’s talk about HIIT vs. cardio for your heart. HIIT (high-intensity interval training) may actually be better than a cardio workout for your heart.

In a heartbeat, you have a contraction and relaxation—it operates on a rhythm. HIIT mimics more of a rhythmic type exercise than some type of moderate sustained type exercise. Moderate sustained exercise may be harder on the heart.

Short-duration, high-intensity exercise with a good amount of rest may be very therapeutic for the heart. According to one study, HIIT exercise showed a significant increase in cardiovascular and respiratory health.

A few types of HIIT exercises:
• Spin bike
• Slamball
• Plyometrics like jump training
• Sprinting (if you have good joints)

High-intensity interval training can help increase something called VO2 max, which is the amount of oxygen that feeds the muscles. It can also help increase growth hormone and testosterone.

With HIIT, you want high-intensity, short duration, and a good amount of recovery. You want to create short-term stress as well as less cortisol and improve recovery and the parasympathetic nervous system.

I would suggest doing a 20 second or less intense workout and then rest for about 2-4 minutes. Then repeat for about 3-7 sets. I would also suggest adding this workout to what you’re already doing. I think you could see some really amazing changes, not just with your heart, but with your whole body.

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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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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The Best Exercise for Diabetes

The Best Exercise for Diabetes

The Best Exercise for Diabetes

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Make sure you’re doing this type of exercise if you have diabetes, prediabetes, or insulin resistance!

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Timestamps
0:00 Diabetes and exercise 
0:14 The two types of exercise 
1:13 The best exercise for diabetes 

Let’s talk about the best exercise for diabetes, prediabetes, and insulin resistance. 

Aerobic exercise (with oxygen ): 
• Walking 
• Yoga 
• Slower type workouts

Anaerobic exercise (without oxygen):
• HIIT (high-intensity interval training)
• Sprinting 
• High-intensity fast exercise 

With aerobic exercise, you burn your stored glycogen (sugar) for the first 20 minutes. After that, your body starts tapping into fat. 

With anaerobic exercise, you burn sugar, but you have a delayed effect with fat-burning. Fat burning sometimes occurs 24-48 hours later when you’re sleeping. 

Anaerobic exercise may be the best type of exercise for diabetes, especially high-intensity interval training (HIIT). You don’t have to do a lot of anaerobic exercise to get the benefits from it. However, it’s very uncomfortable and sometimes painful because you’re putting more effort into it. 

I encourage people to do both anaerobic type exercises and aerobic exercises. Aerobic type exercises are great for reducing stress and promoting sleep. 

Top two benefits of anaerobic exercise:
• It will spike growth hormone the most (growth hormone is the main fat-burning hormone and anti-aging hormone)
• It could increase insulin sensitivity by 23% more than aerobic exercise (can help improve insulin and get rid of insulin resistance) 

You may want to try anaerobic exercise if:
• You are new to keto, and it’s taking a long time for you to adapt
• You’re prediabetic 
• You’re a diabetic (type 1 or type 2)
• You have a problem with your metabolism 

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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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

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This Cardio Mistake Slows Women’s Fat Loss (Do THIS Instead Please)

This Cardio Mistake Slows Women’s Fat Loss (Do THIS Instead Please)

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Questions that will be answered within this video:

– How do women respond to endurance training?
– Should women perform endurance training differently than men?
– How should women incorporate endurance training into their routine?

References

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Eat THIS After CARDIO for Maximum Recovery & Fat loss

Eat THIS After CARDIO for Maximum Recovery & Fat loss

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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.

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Questions that will be answered in this video regarding how to properly recover post cardio, with recovery and fat loss in mind:

– What food should I eat after cardio?
– What supplements should I take post cardio?
– How much protein after cardio?
– How many carbs after cardio?

References

https://pubmed.ncbi.nlm.nih.gov/25371101/
https://www.sciencedirect.com/science/article/abs/pii/S0031938418308497
https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa073/5828186
https://www.ncbi.nlm.nih.gov/pubmed/15946410
https://www.mdpi.com/2306-5710/3/1/6/htm
https://www.phytochemicals.info/phytochemicals/cyanidin/anti-inflammatory.php
https://academic.oup.com/jn/article/144/2/218/4575102
https://pubmed.ncbi.nlm.nih.gov/17614027/
https://www.ncbi.nlm.nih.gov/pubmed/22486722

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My Secret to Maintaining Muscle… Cardio for Hypertrophy

My Secret to Maintaining Muscle… Cardio for Hypertrophy

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Study – Journal of Applied Physiology

Per the study, researchers had each of the 10 participants do 5 weeks of knee extensions on one leg, and 5 weeks of knee extensions + one legged aerobic work on the other

Hypertrophy was twice as great in the aerobic leg vs. the strength only leg – a 6% increase in quadriceps area vs 3%

Gene Expression Changes

Increases in PGC-1a were significantly higher in the aerobic leg (10.3-fold increase vs. 2-fold increase), and myostatin reductions were significant in the aerobic leg (65% decrease), but not in the strength only leg (31% decrease)

PGC-1a increases mitochondrial biogenesis, thus increasing the capacity for generation of ATP, or increasing angiogenesis, thus providing more nutrients to the muscle AND PGC-1alpha protects skeletal muscle from atrophy by suppressing FoxO3 Action and atrophy-specific gene transcription

FoxO family transcription factors play a critical role in this loss of cell protein, and when activated, FoxO3 causes expression of the atrophy-related ubiquitin ligases

AMPK phosphorylation was greater in the aerobic leg compared to the strength only leg, but there were no changes in p70S6K phosphorylation (a downstream protein in the mTOR pathway)

For a specifics from the study, “Acute AE reduced glycogen content (32%) and increased phosphorylation of AMPK (1.5-fold) and rpS6 (1.3-fold). Phosphorylation of p70S6K and 4E-BP1 remained unchanged.”

“Thus AE activates AMPK, reduces glycogen stores, and impairs the progression of concentric force, yet muscle hypertrophic responses to chronic RE training appear not to be compromised.”

A study from Exercise and Sport Sciences Reviews also looked into the muscle hypertrophy effects from aerobic training – this just provides more explanation on why it’s good for hypertrophy

Aerobic exercise results reduction in catabolic mRNA expression, induction of mitochondrial biogenesis and dynamics and increased muscle protein synthesis

PGC-1α inhibits FOXO3a expression therefore lowering muscle catabolism

In one study (Cell), after 8 weeks of resistance exercise PGC-1α4 was increased 1.5-fold while a combined training program of both aerobic and resistance exercise increased PGC-1α4 twice that of the resistance group alone (i.e., 3-fold)

Along with the increased expression of PGC-1α4 there were also reductions in catabolic mRNA expression (FOXO3a, MuRF-1, myostatin)

How Long to Wait Between Cardio & Lifting?

One study found the Journal of Strength & Conditioning Research found that up to 24-hours recovery between cardio and resistance training exercise is required to lift your heaviest weights

Another study, this one also from the Journal of Strength & Conditioning Research, concluded that you should have at least 6 hours between the two

Specifically stated that, “Fitness coaches should avoid scheduling 2 contradictory qualities, with less than 6-hour recovery between them to obtain full adaptive responses to concurrent training.”

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757413/
https://pubmed.ncbi.nlm.nih.gov/17053067/
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Should I Do Cardio to Lose Weight?

Should I Do Cardio to Lose Weight?

Should I Do Cardio to Lose Weight?

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Today, I want to talk to you about exercise. Should you do cardio for weight loss?

Exercise only contributes 15% of your results with weight loss. The majority of your results will come from diet.

There are basically two types of exercise for weight loss:

• Aerobic — Low Intensity (with oxygen)
• Anaerobic — High intensity (without oxygen)

Aerobic exercise:

An example would be walking.
• Fat burning effects occur after 25 minutes 
• Low-stress type of exercise 

Anaerobic exercise:

An example would be HIIT

• You’re working out 20-40 minutes
• Fat burning effects occur 24-48 hours after the workout during sleep

Some barriers you may run into:

• What you eat 
• Sleep (you need sleep)
• Quantity of exercise 
• Intensity (needs to be adjusted to your recovery)
• Frequency 
• Recovery (the benefit of exercise occurs in the recovery phase)
• Stress 

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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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.

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