New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with How to Reverse Fatigue When Fasting (Intermittent Fasting)?
so in this video we’re going to talk about how to kill fatigue while doing in a minute fasting so many people are tired why they’re fasting so we’re going to talk about exactly what it is and how to get rid of fatigue so you have a lot of energy now the most obvious thing is when you first start this and you’re doing a ketogenic diet hopefully and you’re going through with something called keto adaptation okay and that’s when your body is adapting from sugar fuel to fat fuel now most people are going to be tired in the situation because they’re tapping out there sugar reserves their glycogen stores but they’re not quite able to tap into the fat yet because they haven’t built up the cellular machinery or the enzymes to really tap into that fat so that comes with a little time sometimes it takes three days sometimes it takes up to a week to be able to tap into your reserves and you have a lot of reserves you have like a hundred thousand calories of fat sitting there unused and you’re running off this small little tank of seventeen hundred calories of sugar fuel every day up and down up and down and so when you start this and you’re not able to tap into the fat that’s when you’re gonna feel fatigued okay and with time that will go away but what I want to focus on is what happens when you’ve already adapted you’ve done it for a period of time and you’re still tired what’s behind that that’s usually a nutritional deficiency okay so when you’re doing it amid fasting you’re actually running off here reserves okay there’s a bunch of nutrition both a fat soluble and water soluble vitamins and minerals that you have in your reserve tank that you’re using but if you don’t have the reserves there in the sufficient quantities that really has to do with your foods when you’re not doing fasting okay what you ate before you even started this process and that is a really important topic to really cover because so many people have nutritional deficiencies and they don’t even know it what we want to do is we want to focus on the meals in between the intermittent fasting so we have enough reserve to be able to do intermittent fasting longer and longer and not have any fatigue or any problems the number one nutrient that we need to talk about first is potassium why because in all of your cells you have something called a potassium sodium pump or I think it’s called the potassium or sodium potassium one of the two but the point is that potassium and sodium are involved in a pump that helps you generate electricity and energy so a potassium is very very essential in generating energy in the body okay and it does a lot of other things too and so it’s probably one of the most important minerals but to get them out of potassium you need you need a lot of a certain food because you need 4700 milligrams every single day very few people even get close to that and yes you can take a electrolyte powder to try to actually achieve that ideally it’d be good for you to start getting it from food and probably the easiest way to get it is not to do bananas because that has too much sugar you want to do actual vegetables okay in large quantities you’re gonna have to consume about 7 to 10 cups an average American only consumes 1.6 cups of vegetable per day a little too short they’re not they’re not going to get their potassium they’re gonna be heavy on the sodium so they have fluid retention and low in the potassium so they’re gonna be tired and their like water log your ankles are gonna be swollen and that type of thing so a lot of the processed foods and junk foods are unloaded with salt but they definitely don’t have potassium so that right they are focusing on getting more potassium is gonna really start beefing up your energy alright and we don’t want that actually forget about salt as well because if you’re low on sodium you’re gonna feel tired and weak and you can even have muscle cramps you can also have muscle cramps when you have a potassium deficiency – now a lot of times when people are doing fasting they’re told to drink a lot of water which is fine but here’s the thing when you’re drink just pure water you’re flushing out electrolytes now think about it you haven’t eaten right for a period of time and you’re drinking more water and you’re not putting those electrolytes back in and you’re peeing out not water but electrolytes and other fluids and other things as well so this is where you can start to dilute your sodium when you’re doing in a minute fasting and not consuming enough sea salt okay so I highly recommend if you’re doing in a minute fasting probably to take a little bit of Himalayan sea salt dissolve it in water and drink that and also you know add a little episode of vinegar in there too because that’s gonna also add a friendly acids to help reduce insulin and speed things up tremendously but you don’t want to forget about the sea salt because that’s just as important as the potassium okay but of course you’re not going to necessarily be consuming vegetables but you can definitely have a little sea salt with a fasting program especially if you have like your muscles feel weak if you kind of go up the stairs and you feel kind of tired or you feel drained because that’s really a sodium deficiency okay so we want sea salt we want a lot of potassium when you’re eating very important for electrolytes and the vegetables will also give you other minerals too like magnesium calcium and there’s a lot of other trace minerals as well trace minerals our minerals needed in a lot smaller amounts but you still need them the next nutrient that I’m going to talk about is vitamin b1 why because vitamin b1 is essential in helping your energy factories produce energy which is called ATP okay the mitochondria which is the energy Factory needs desperately b1 and other B vitamins to be able to create a good metabolism to actually break down food into its energy storage form which is ATP in the body so without b1 you will definitely feel tired and so what I recommend for a lot of people is just to take b1 but I also recommend getting nutritional yeast you can get it in tablets because that has the natural version so if you’re taking a synthetic version fine but to also take a natural complex with it to make sure that you don’t create any problems down the road but b1 is really key to boosting your energy and it’s wonderful for people with chronic fatigue syndrome so the B vitamins are very important so you might say well how am i b1 deficient well mainly because your past history of dieting included a lot of refined carbohydrates white rice starches sugars that’s the biggest thing to deplete b1 there’s a lot of other things that will deplete it as well but that’s really the big one okay the third thing we’re going to talk about is a common mistake that people make is they waste their results on poor quality food here the here they’re doing in a bit of fasting which it’s not easy you have to kind of work up to it you have to adapt your body fat burning and then when it’s time to eat they eat some crappy food either from a fast-food place or they might just consume like a little bit of peanut butter for a meal I’m like why would you do that you’re not going to get enough nutrition you want to consume nutrient-dense foods to be able to build up your reserves so you feel good when you’re fasting we’re also gonna be tired and rundown and not look good so we want to be able to get you healthy from the inside out and that’s why it’s really important to start getting the nutrient-dense foods in your body so instead of iceberg lettuce you have kale okay you can do a cow shake salmon is a high quality make sure it’s well caught a high quality fish that gives you some really good amounts of omega-3 fatty acids which you’re going to need for your skin your heart your eyes and your brain that’s good as an anti-inflammatory as well instead of other fats like soy oil and corn oil that are in all the commercial foods which is just you want to stay away from this step because it’s highly inflammatory grass-fed animal products grass-fed beef very very important pasture raised organic eggs really good nutrient-dense different types of vegetables make sure they’re organic it’s going to add more fiber okay as well as the nutrients and by the way the fiber is what the microbes will eat and they’ll make certain by product type acids like beech uric acid to feed your colon the food it needs so if you don’t have enough fiber yes you’re not going to be as filled but you’re also going to not produce the energy for certain cells in your colon so you want to really kind of look at the whole picture of of what food actually is doing high quality nuts so peanuts are low on the list the stasi O’s are good pecans are great walnuts are really good and then you have the seeds as well seafood very nutrient dense organ meats very nutrient dense that way you’re building up your nutrient reserves you’re getting tons of energy you’re getting the iron that you need as well from food so that’s actually very very important getting enough sleeeeep and there’s two factors with this because you can eat really good and you can do everything correct but if you’re not sleeping you’re going to be tired so we need at least seven hours per night a lot of people need more I actually even recommend if you can’t get seven hours then get a nap okay and that’s totally fine like a power nap some people could do it some people can’t personally I can do it I can go out BAM and I will feel refreshed so sometimes I’ll get six and a half hours of sleep and I’ll take a nap and I’m good to go so this is really important getting the amount and then the quality of sleep I have a separate video on that but you want to be able to go to sleep get into the deep four cycles of delta-wave sleep and wake up feeling refreshed and recharged very very important and I have several things you can do from a technique and also from a nutrient standpoint and from a food standpoint I put a link down below if you have a problem with sleep but the combination of getting a good night’s sleep with the nutrients that you need making sure potassium B vitamins high quality foods and over time you’re going to adapt to more and more fat burning which is going to give you so much energy while you’re fasting guys thanks for watching hey guys so there’s a whole bunch of people that really need this information so press the share button and let’s get it way out there
This Post Was All About How to Reverse Fatigue When Fasting (Intermittent Fasting).
Here’s The Video Description From YouTube
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In this video, Dr. Berg talks about how to kill fatigue while doing intermittent fasting. Keto adaptation is when your body is adapting from sugar fuel to fat fuel and most people are experiencing fatigue during these phase because they’re tapping out of sugar reserves or glycogen stores but can’t tap into fat yet. But when you are already adapted and still tired it is a sign of nutritional deficiency. Doing intermittent fasting is actually running off reserves (bunch of nutrition of fat soluble and water soluble vitamins and minerals) – if you don’t have the sufficient quantities of reserve, that has to do with the foods or what you ate before you have started this process.
• Potassium / Salt or Potassium Sodium Pump – Potassium and sodium are involved in a pump that helps generate electricity and energy. Potassium is one of the most important minerals and is very essential in generating energy in the body.
• B1 – It is essential in helping the energy factories (mitochondria) produce energies which is called ATP.
• Don’t waste results on low quality food – Consume nutrient dense foods to build up your reserves.
Nutrient Dense Foods:
• Salmon (Wild Caught)
• Grass-fed – Pasture Raised Organic Eggs
• Different Vegetables – Organic
• Nuts / Seed – Pistachio, Pecans, Walnuts
• Sea Food
• Organ Meats
Sleep – It is also important to get at least 7 hours of good quality sleep.
In this video we are gonna talk about how to kill fatigue while doing intermittent fasting. So many people are tired while they are fasting so we are gonna talk about exactly why that is and how to get rid of fatigue so you have a lot of energy. The most obvious is when you first start this and you are doing a ketogenic diet hopefully, and you are going to something called keto adaptation. And that is when your body is adapting from sugar fuel to fat fuel. Now most people are going to be tired in this situation because they are tapping out their sugar reserves, their glycogen stores but they are not quite able to tap into the fat yet because they haven’t build up the cellular machinery or the enzymes to really tap into that fat. So that comes a little time, sometimes it takes three days and sometimes it takes up to a week to be able to tap into your reserves and you have a lot of reserves. You have like a hundred thousands calories of fat sitting there unused and you are running of this small little tank of 15,000 calories of sugar everyday up and down, up and down and so when you start this and you are not able to tap in to the fat that’s when you are gonna feel fatigue. With time, that will go away but what I wanna focus on is what happens when you already adapted, you have done it for a period of time and you’re still tired. What’s behind that? That is usually a nutritional deficiency. So when you are doing intermittent fasting you are actually running off your reserves.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 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:
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. 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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