My #1 BEST Intermittent Fasting Tips for Faster Weight Loss - Dr. Berg

today i'm going to give you the number one best tip for intermittent fasting weight loss results now i am going to give you more tips than just one but i want to give you the most important tip but starting with some other tips that might not be as important now a lot of people are doing intermittent fasting with either minimum or moderate results they're not achieving what they could achieve if they knew what i'm about to tell you so if you're going to do fasting might as well do it correctly and get as much results

as you can and of course in this video we're focused on weight loss but there's so many other benefits uh building a new immune system growing new brain tissue improving your mood improving your cognitive function focus memory concentration and dropping your inflammation whether you have an autoimmune problem or you have allergies or you have irritable bowel syndrome or arthritis intermittent fasting is so beneficial for those things but most people do it for weight loss all right let's start with number six first and number six is really understanding what's happening in your body when you're doing

fasting um you're not starving your body you're actually mimicking something that our bodies were designed to operate with which is not eating so frequently so what's happening is you're activating certain genes that increase survival and i'm not talking about just barely surviving i'm talking about thriving i'm also talking about turning off genes that are disease genes turning off cancer genes basically you just turn off the bad stuff and you turn on the good stuff you're actually targeting improving insulin sensitivity you're making insulin way more sensitive so it can work again because insulin resistance is at

the heart of the very reason why you are overweight in the first place and have a difficult time losing weight and have a certain set point that you can't seem to get below it's the insulin if you have too much insulin because you have insulin resistance it's going to be very difficult to lose weight so fasting is the most important thing to fix that problem in fact fasting is the most important health creating thing you can do in your life so many diseases and chronic health problems are connected to high insulin and so you're fixing

years of bad eating and eating way too many carbs when you do fasting all right so that understanding is very very important going into this because it's not just a little thing you're doing something very very important all right number five adding hit or high intensity interval training now what is high intensity interval training well that is short periods of high intense exercise with a good amount of rest so you're doing this full body exercise but not very long just short intervals that way you can spike growth hormone by 700 percent you can produce way

better results in doing the treadmill thing for 45 minutes at a moderate pace so high intensity interval training will greatly help you if you don't do it too frequently you want to do it once or twice a week with a lot of rest in between because if you do it like some people i know every day the results just go way down why because you don't have a chance to recover and all of your results occur in the recovery so we want to create this stimulus and then let the body recover and do its magic

and so if we combine this type of exercise with fasting we're going to see better results all right number four there are certain herbal teas that specifically target those insulin receptors and make insulin more sensitive remember i mentioned this weight loss is all about correcting this insulin problem so anything you can do to fix insulin sensitivity is going to help you lose weight so it's not about taking supplements or teas that stimulate your metabolism it's about drinking teas or even supplements that help this insulin sensitivity and there's two t's that i'm going to recommend one

is berberine which is probably just as effective as a medication called metformin which they use for diabetes metformin helps you improve insulin sensitivity and so does berberine so berberine would be a great tea to start drinking through the day the other tea that's really good is green tea so both of those teas are what i'm going to recommend and there's something else that's not a tea but it can help you apple cider vinegar so you can do a teaspoon or a tablespoon and a glass of water okay because you're diluting it you're not taking it

directly it's not going to bother your teeth too much but you could drink it through a straw if you're concerned i like to add a little lemon with that or even blend an entire lemon with the apple cider vinegar and then drink it down with a straw because now we have the lemon which is an acid but those things can actually help you as well all right number three being consistent now if you weigh yourself every single day you're not going to see much and it's going to be discouraging if you look at yourself in

the mirror from one day to the next you're not going to see any difference because it's going to be so gradual and the chances of you dropping off go up if you're discouraged and you don't see results so the best thing to do is take a picture of yourself don't show anyone and do another picture of yourself maybe in two weeks or even this is better yeah a month so you can really see some changes that are occurring you have to really acknowledge that this problem has been going on for a very very long time

and it's going to take some time to undo and in the process of doing this it can be discouraging if you're not seeing results but just realize it is working and one of the best indicators to know it's working is that your appetite and cravings will go away that's what i want you to focus on as well as maybe your clothes fitting looser maybe your energy improving your mood improving but not the weight loss it's get healthy first then lose weight not the other way around your body considers this extra fat as a survival mechanism

and it doesn't like to get rid of survival so what you have to do is focus on really getting your body healthy and a big part of that is fixing insulin and it takes some consistency if you're doing it sort of or let's say you're doing the ketogenic diet like not quite consistent your results are not going to be there and so you're going to have to really bite the bullet and do it for real just a tiny bit of carbs whether that's a half a glass of wine every other day or maybe a little

snack of some carbohydrate like a piece of bread can severely block your progress for up to 48 hours so if you're doing something that's not on the program every other day and you're not seeing results realize that you just knocked yourself out of ketosis and you never give your body a chance to be in ketosis long enough to really see the results it's the little things that you need to avoid that will make a huge difference number two doing the healthy version of the ketogenic diet with intermittent fasting they both complement each other what are

we trying to do we're trying to fix insulin resistance how do you do that well you lower your carbs and you don't eat so frequently and this is why intermittent fasting with lowering your carbs is going to be essential if you're doing intermittent fasting and you're eating a lot of carbs don't expect a lot of great results unless your metabolism is already really good and you haven't created insulin resistance which is rare most people have insulin resistance they just never were tested by it because their doctor never did a test called homa ir and never

evaluated the fasting insulin levels okay they looked at the blood sugar levels but not the fasting insulin levels if you want more information about that i put a link down below now with number two recommendation healthy ketogenic diet i want to emphasize nutrient dense foods on this program so i highly recommend you don't make a habit of eating out much why because the food at restaurants unfortunately has too many bad things and they don't focus on nutrient-dense foods and there's a lot of like omega-6 corn oils and soy oils in the food and you really

don't know what you're getting so it's better if you control your own food and focus on things like eggs salmon grass-fed hamburger big salads the more nutrient empty your foods are the more of that food you have to eat to get healthy so why not focus on nutrient-dense foods unfortunately farmers are paid on weight and yields not the nutrition in those fields so i've done a lot of videos on this and i will put some links down below but doing the healthy version of keto with intermittent fasting is number two in importance all right let's

do number one are you sitting down for this okay transition from your two meals a day to one meal a day that's called omad now why is this so important well you get 23 hours of fasting and that's when the magic happens when you transition from this 18 hours of fasting or 16 hours of fasting or 20 hours of fasting to 23 hours of fasting it's huge your liver has a chance to really regenerate your entire digestive system has a chance to reset the insulin receptors that have been so downgraded start becoming extremely sensitive your

ketones start increasing by three times and your body is finally becoming fat adapted to the point where if you did go off the program your body can bounce back fairly easily in other words if you do omad your body becomes a fat burning machine so my most important tip for immune fasting is to do a lot of it okay especially if you have a slow metabolism especially if you're not seeing results with weight loss now that you have some really important information underneath your belt um you need the details of how to do intermittent fasting

and i put that video up right here check it out you