8 Ways to Burn More Fat While Sleeping – Dr. Berg
New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with 8 Ways to Burn More Fat While Sleeping – Dr. Berg?
Today we're going to discuss how to burn more fat while you are sleeping now the first thing to know is that if you're going to burn fat it's going to happen at night now during the day if you weigh yourself before you go to sleep and then compare that to when you wake up versus when you wake up and compare that to the end of the day .
You are going to find if you use a special scale that you are going to lose a little bit more at night and hardly anything during the day you burn fat when you're relaxing when you're resting when you're repairing but what i want to talk about is how to turn that dowel up how to burn more fat while you're sleeping so when you go to .
Sleep at night you actually go through four different waves of sleep from a superficial level to a much deeper level and there's like four different waves that you go through it's in the deeper delta wave where you're burning the fat and what triggers that is this hormone called growth hormone and growth hormone is the main fat burning hormone it's the .
Hormone that helps to mobilize fat from the fat reserves and help you use that for energy and repair so then the question is how do we get more of delta wave sleep so you can get more growth hormone well there's many things you can do related to sleep but one is making sure that your room is not too hot if you're slightly cooler you'll .
Get more into a deeper restful sleep so i keep my temperature about 65 to 68 degrees now the next thing is you want to make sure your room is very very dark so there's no light coming in because darkness stimulates melatonin and melatonin triggers growth hormone okay and that's going to help you sleep so this is why you .
Wouldn't want to be on your cell phone or your computer right before bed you don't want to expose your eyes to blue light so the best thing before bed is to maybe read a book or you know if you're going to watch tv make sure it's comedy it's not the news or some thriller or some action movie that's a big mistake if i watch a comedy by the time it's .
Nine o'clock i am like ready for bed now i know that might sound early and that's just me but as long as you're getting to bed before 11 o'clock you'll be in much better shape because the way these circadian waves work is that if you miss the first wave 90 minute wave and you go to bed after 12 o'clock now you have to kind of .
Wait until that wave catches you for the next wave so in other words if you're tired and you don't go to bed and you you push through it and now you're awake then you have to wait 90 minutes before you can catch the wave and get back into the next wave of sleep so there's various hormones that are triggering sleep that are in a kind .
Of a wave pattern there's a couple other things i'm going to mention about sleep when you go to sleep a lot of times what keeps you up is thinking about things right you're you're solving problems i recommend taking vitamin b1 before you go to bed you can do it through nutritional yeast or a b1 supplement but .
That will greatly help kind of turn off that conversation that is going on and on your brain a couple other really good nutrients to take right before sleep are vitamin d3 like 10 000 international units that is going to help you reset your circadian wave it's also going to get rid of pain .
If you're trying to sleep at night and you have pain that's going to inhibit your ability to sleep also zinc before bed is a really good thing as well now if you get up at two o'clock in the morning and you can't get back to bed that means your cortisol is too high so one thing you do is focus on your breath make sure .
That your the inhalation is the same as the exhalation and so whether that's five seconds four seconds three seconds just make sure the timing of the inhalation matches the exhalation you can focus on your breath as you're laying there as you're trying to get back into sleep and pretty soon you'll be waking up .
Realizing that you just slept okay so that's what i would recommend and then if you do get up at two that means you need to focus more on your stress and work on that i have a lot of videos on that i'll put some links down below if you have that problem so if sleeping enhances fat burning insomnia inhibits .
Fat burning and the number one thing that makes you not sleep is stress probably one of my best tips for stress is to get outside get in nature and do physical work of some type some type of productive work that you can use your whole body and you can actually get tired that would be something i .
Would highly recommend if you can't do that then do some type of exercise that will counter the stress now if you have pain i already mentioned this vitamin d is the best remedy for pain especially if it's in your lower back if you have leg cramps that means you need electrolytes because leg cramps can keep you up as well so any leg cramps check .
Out the link down below i have a very specific video on that now the next reason why people can't sleep is they're getting up urinating several times a night uh that means you have insulin resistance in which case you need to go on keto and do intermittent fasting but the main thing with that is the snacking late at night that is the killer .
You need to stop snacking at night in fact i wouldn't recommend eating past 6 30 and i wouldn't recommend drinking any liquids past 6 30 just drink a lot of liquids during the day but not past 6 30 that will give you plenty of time to make sure your bladder is not filled so you can go to bed and sleep with the whole night it's going to help you lose .
My weight all right number two exercise not just any exercise but vigorous exercise will help you burn more fat because it's going to increase more growth hormone what is the term vigorous what does that mean it means done with force and intensity so i wouldn't do a little light thing .
Very quick you want to actually do something high intensity a lot of force that will cause your body to get sore the next day so whatever that is that's what you need to do you see when you exercise you don't burn any fat right away what you're doing is you're tearing your body down you're stressing it out .
And then in the recovery phase when you're sleeping is when you burn the fat and if you want to burn more fat you want to do more vigorous exercise full body intense short duration lots of rest try not to over train high intensity .
Interval training it's called hit is another great uh pattern of exercise i have videos on that i'll put the links down below but exercise will definitely help you burn more fat while you're sleeping now one nullification that will completely nullify your workout here you spend you know half hour or an hour putting all this effort in .
And the last thing you want to do is to pretty much cancel out your ability to burn fat you want to make sure that you don't nullify that and one big thing that will nullify it is consuming food before during or after the workout as in a protein energy bar as in a protein .
Shake as in a carbohydrate sugar shake okay so you don't want to consume any of that stuff around the workout now you can do electrolytes if there's no sugar but don't do any protein amino acids it's not going to help you you have enough protein in your body to repair at night it's not going to happen anyway during the day so why are you going to .
Waste your time the purpose of exercise is to stress the body break down everything so you can heal the next night or the next few days so don't eat anything before or after the workout and in fact if you combine number two exercise with number three fasting this is the next topic you can create some serious uh weight .
Loss when you're sleeping fasting is probably the most potent thing to help you lose weight especially when you're sleeping because you can increase growth hormone by a factor of 2 000 percent when you're working out you're only increasing growth hormone at a max of 700 percent so fasting is way more powerful and i would .
Practice intermittent fasting as well as periodic prolonged fasting to really spike that growth hormone so you can lose more weight while you're sleeping now a couple cool things about fasting it's very cheap in fact it costs nothing it's free you're not eating you're going to save a lot of money if you reduce the .
Frequency of meals like i'm going to recommend you'll save at least 500 a month just on food and you'll probably have some of the biggest health effects that you've ever had in your entire life one being fat loss but there's a lot of other benefits cognitive improvements improvements in .
Mood decreasing risk of cancer and other diseases but a really important thing to combine is to exercise while you're fasting okay if you can do it that would be a very good thing but what would determine that is if you work out and you still can maintain the level of .
Intensity without that food that means you've fully adapted the fat and you should be doing that but some people they lose their strength when they work out while they're fasting simply because they haven't adapted yet so that does take some time in which case i would work out .
Around the meal either right before or right after you eat when you do fasting you stimulate something called the parasympathetic nervous system and another name for the parasympathetic nervous system is rest and digest you're going to be able to feel calm .
You're going to be able to rest much better and you're going to be able to burn more fat you don't burn fat when you're in the sympathetic flight or fight mode when you're in stress mode you don't you burn fat when you're in a relaxed state so if fasting improves fat burning while you're sleeping then frequent .
Eating is the killer in burning fat while you're sleeping and it is so you don't want to do that you want to do intermittent fasting what will turn off fat burning faster than anything is carbs even a little bit of carb also eating in general will turn off your fat burning simply because eating triggers insulin all right as far .
As your macros go what do you do with your carbs well i would not count your vegetable carbohydrates i would have big salads i would try to count the other carbs and make sure they're below 20 grams per day not per meal but per day that's going to be very very important .
Now as far as the fat goes i would recommend not adding additional fat to your your diet i would only have the fat that is with your meats okay that means not adding additional fats from some keto dessert or your bulletproof coffee or mct oil you can put a little cream in .
Your coffee but don't add additional fats why because we're trying to go after weight loss and if you add additional fats your body is going to burn that for energy and not your own fat reserve so in other words keep your fat kind of in the moderate amount not excessive all right what about .
Protein 20 of your calories should be protein so i would recommend anywhere between like six to seven ounces of protein per meal if you are a female and you're younger and you're smaller maybe three ounces of protein and of course i want to hammer this home .
All it takes is a little bit of carbohydrate to block a lot of fat burning all it takes is a little snack before bedtime or a half a glass of wine or a handful of nuts or maybe a little bit of ice cream before bed to completely cancel out all the things .
That you're doing right during the day the previous day let's see you worked out you ate healthy and then you had this little carbo snack guess what all those great potential benefits are nullified unfortunately i'm sorry i'm just the messenger okay so .
Next point is stress in cortisol when cortisol goes up your weight loss goes down stress alone is probably equivalent to eating sugar okay because stress increases cortisol cortisol another name for it is called glucocorticoids because it helps you regulate glucose and so if your cortisol .
Goes up your fat burning goes down you have to avoid stress some of the best things you can do for stress like i already mentioned would be physical work outside you know in nature that would be great long walks very very very important all right .
Number six there are other things you can do to trigger more fat burning while you're sleeping and this mainly is focusing in on triggering growth hormone okay number one niacin that's vitamin b3 can help you trigger growth hormone arginine which is an amino acid can help you trigger growth hormone and lose more .
Weight zinc increases testosterone and increasing testosterone will then increase growth hormone okay zinc is a good one oysters have the most zinc red meat has zinc two creatine from red meat also can trigger growth hormone okay so don't think red meat is bad but just make sure consume a .
Moderate amount not high protein because that can inhibit weight loss as well there's another natural thing you can take to help increase growth hormones called dhea this is good to take when you're getting older menopausal or just over the age of 50 when your dhea is going down because the adrenals are weakened you can even take it as a .
Supplement to increase growth hormone all right the next thing to take to help you not just with sleep but with a growth hormone is vitamin d vitamin d3 can help make sure you take at least 10 000 international units all right and then lastly we have potassium and magnesium two powerful electrolytes that can help .
Calm your body allow you to get into a restful sleep and burn more fat potassium and magnesium are both natural physiological tranquilizers they're they calm the nerves they help your muscles repair very very important to take that especially if you exercise during the .
Day but just make sure you don't take that in electrolyte form right before you go to bed because it's going to make you urinate because it's going to get rid of excess fluid all right then there's two last points i want to bring up there's things that inhibit growth hormone one is xenobiotics that would be like the pesticides insecticides .
Herbicides fungicides so you want to eat more organic because all those things can stimulate things like estrogen and lower your growth hormone and your testosterone and create problems so you want to eat really clean and if you're on medications okay that's a real big blocker for growth hormone .
And fat burning there are quite a few people that just can't lose weight because they're on medication i've done about five thousand videos on various topics and a lot of these topics include overcoming health problems you can do a search and find out the best remedies for that all right if you haven't seen my video specifically on growth hormone .
I put it up right here check it out
This Post Was All About 8 Ways to Burn More Fat While Sleeping – Dr. Berg.
Here’s The Video Description From YouTube
Learn how to burn fat while you sleep!
Follow Me On Social Media:
How to Lower Stress:
0:00 Introduction: How to burn fat while you sleep
0:10 When do you burn the most fat?
0:37 How to burn fat: tip #1
5:35 How to burn fat: tip #2
7:50 How to burn fat: tip #3
10:30 How to burn fat: tip #4
12:25 How to burn fat: tip #5
13:05 How to burn fat: tip #6
Today I’m going to cover how to burn fat while sleeping. You actually burn more fat at night than during the day. But, we’re going to talk about how to burn even more fat while you sleep.
How to burn fat:
1. Get plenty of sleep
• Sleep in a cooler room
• Sleep in a very dark room
• Don’t expose your eyes to blue light before bed
• Don’t watch something like a thriller or the news before bed
• Take vitamin B1, vitamin D, and zinc before bed
• Lower your cortisol by focusing on your breath
• Lower your stress by doing physical work or exercise
• If you wake up to urinate, get on the keto diet, do fasting, and don’t eat or drink after 6:30 pm
• Do vigorous full-body exercise
• Do HIIT (high-intensity interval training)
• Don’t eat right before, during, or right after your workout
3. Do fasting
• Do intermittent fasting as well as periodic prolonged fasting
• Exercise while fasting (if possible)
4. Adjust your macros
• Don’t count vegetable carbohydrates (eat large salads)
• Keep your other carbs below 20g per day
• Consume a moderate amount of fat (only consume fat that’s on meat—don’t add additional fats)
• Consume 3-6 oz. of protein per meal
5. Keep your cortisol low
• Do physical work
• Take long walks
6. Trigger growth hormone
Things that trigger growth hormone:
• Vitamin D
Avoid things that inhibit growth hormone, such as:
• Xenobiotics (pesticides, herbicides, insecticides, and fungicides)
• Certain medications (if possible)
ADD YOUR SUCCESS STORY HERE:
FREE COURSE➜ ➜ e
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.
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.
DR. BERG’S SHOP: /
Follow us on FACEBOOK: g
Send a Message to his team: g
ABOUT DR. BERG: o
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.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps you better understand how to burn fat while you sleep.