Healthy Lifestyle Hacks by Dr. Berg: PART 4
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hey guys it’s dr. Berg here in this video we’re going to talk about the last healthy lifestyle hack part 4 okay this one’s a very important one and it’s about focusing on the vital the important and not the trivial too many people focus on the trivial stuff the little stuff that’s not going to make a change they focus on drinking more water maybe they focus on their calories they focus on counting calories or counting fat grams okay that’s drinking more water they’re focusing on the wrong thing what I did is I listed the most important change that you should make first second third and fourth okay so number one no snacks this is a simple change it’s a vital thing why because we want to lower insulin insulin is behind so many problems so if you just cut out the snacks especially at night and during the day at least that’s going to drop insulin okay in a major way that’s like at a very very important change okay and it allows you liver to rejuvenate too because you’re every time you eat you stress the liver constantly constantly have to work you know when you see people they’re just constantly putting stuff in their mouth all the time okay that’s the most important thing that I would recommend and yes in my last book I told people to snack okay I’m now I’m changing my recommendation okay to no sugar again this is the second most important thing if you can then cut out the sugar but we’re going to drop the insulin way down but you can use alternative foods as we talked about in the other tips but cut the sugar out just get it out of the house don’t keep it around you and it’s going to take a couple days for you to switch over to fat-burning but you’re going to drop insulin and you’re going to have to prove to yourself that this is the best thing you’ll feel so much better the next thing is to add fat why first of all you can’t do this on a low-fat diet it’s almost impossible I’ve had people do low-fat diets and they come in with hair loss and their teeth are falling out and their skin looks really dry we need some healthy fat okay fat is not the villain it’s the car hydrate so fat will allow you to go longer without eating it’ll satisfy you it makes it easy to do for you to crave sugar and be starving while you’re doing something is never going to work you have to get a state where you’re eating the right thing we have no cravings and you’re satisfied okay so we need to do that next one add vegetables oh by the way let me go back to this one then there’s something called ketosis that’s the that’s basically you’re in fat burning okay so did you realize that to get into ketosis most the calories have to be fat you can’t you know you could do it with protein and other things but you’re going to be you’re going to create problems for the body so in other words to get into ketosis you have to eat more fat you have to eat less protein and definitely hardly any carbs okay because if you don’t eat any carbs and you don’t eat any protein and you don’t need any fat what do you need fiber and so we need the fat as the majority of the calories now you’re going to get some people disagree with me but I just want you to temp this yourself and test it out so you can see that it’s true but we’re going to eat a lot of vegetables that’s going to be your carbohydrate but I put a lot of people through this so in practice every day for the last 26 years I can tell you this principle really works some other people that recommend going low-fat typically they’re not really in practice maybe they’re practicing on themselves that’s about it now add vegetables we want to do that because of the vitamins and the minerals okay and especially the potassium you need a lot of it you go through a lot of potassium every single day you have to get it from the vegetables so that would be a very very important change you can blend them if you want but that would be the next change if you had to change anything do this one this one this one this one in this order next one protein if you don’t have any protein then what’s going to replace your body parts your hair your nails your skin your bones your muscles we need some protein we don’t need a lot we just need a little bit okay maybe the size three ounces to six ounces you know maybe the size of the deck of the cards with each meal if you do too much it bloats you it doesn’t digest it turns into sugar so a little bit will go a long way okay next one six hours of sleep this is the next most important thing if you’re not sleeping you’re not going to lose weight if you’re not sleeping you have to focus on fixing that I have a lot of videos on what to do for sleeping you can watch that but you want to focus on getting at least most people need seven to eight hours I put six hours as a very minimum and some people can’t get past 6:00 a lot of people as we get older they only can get six so try to get a nap later if you can but get seven to maybe even eight depending on the adrenals but there is a good portion of the population that can get by in six so I don’t want to just tell them to force themselves to get more sleep than that but at the very minimum get six to seven and then even try to get eight that would be even better okay that will help you get healthy keep it consistent next one exercise now most people put exercise first but these exercise only really works if you’re sleeping if your diet is good and you want to adjust the exercise to your situation if you’re tired not sleeping go for long walks if you’re sleeping a lot of energy then you better do higher-end type exercise higher intensity you know but I like a combination of both I do high intense I get a lot of rest like on my bike I will go really fast get my pulse rate way way high I will stop the bike let it come all the way down for maybe four minutes boom I’ll do it again I’ll do interval training I do not if I go on my bike hardcore get my pulse rate really high and I live in Virginia and I travel up to DC on my bike through some trails and I push that I will not sleep that night because my pulse rate is too high and it doesn’t come down after exercising 45 minutes at a high pulse rate so that’s not good so we want to spike it and then have it come down so you can sleep at night okay the key is recovery so I hope you enjoyed the healthy lifestyle hacks now the next step is for you to implement these hacks alright I’ll see in the next video
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Dr. Berg talks about healthy lifestyle hacks part 4 – the most important actions to focus on.
Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.
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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. 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.