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Transcript

hey guys dr. Berg here in this video we’re going to talk about how to drop

one size in one week guaranteed okay there are five things

you need to focus on we’re taking all the best strategies and putting them

together okay number one this is a technique it’s a strategy using

intrument intermittent fasting why because every time you eat you raise

insulin insulin is the common denominator between whether you’re going

to lose weight or not lose weight whether you’re going to burn fat or not

burn fat so if there’s insulin too high forget about losing weight so if we can

eat less meals okay we’re not talking but less calories less meals less

infrequent this is going to really help you reduce insulin and help you lose

weight so I’m gonna recommend two meals okay you can spread them out equally

maybe a late morning and then for dinner okay so no snacking is in between

because we don’t want to raise insulin when you eat protein 3 to 6 ounces not

too much just enough a large amount of vegetables because we need that because

as we get into fat-burning you need to flush all that fat out of your system

and not do necessary like a high protein diet we’re doing a a moderate amount of

protein a little bit smaller amount we’re actually doing a lot of vegetables

okay and we’re gonna add some fat it’s almost impossible to do this without

adding some fat why because fat is one of the only foods that will not raise

insulin too much and so if we can actually do fat it’s gonna allow you to

go longer even though there’s more calories we don’t care about that we

care about insulin we want to keep insulin low so this is a really good

combination of what to eat okay so we have some protein vegetables fat all

right no snacks to meals okay number two you’re gonna need to sleep most fat

burning occurs when you are in deep sleep you cannot do this with five to

six hours of sleep you need eight hours minimum now even if you have to get a

nap that’s totally fine if you can do that but we need to go for eight hours

there’s two things I like to do to enhance my sleep

one is I do a lot of stretching before bed number two I use this thing right

here it’s adrenal night formula this stuff is very powerful it doesn’t have

any melatonin basically supports the adrenal gland it

chills out the adrenal gland normally take one before bed I would take two to

really get that eight hours of sleep you won’t feel groggy you wake up feeling

refreshed and it’ll enhance the sleep okay so that’s one thing the next thing

is stress if you’re going through stress it’s going to be a barrier because

stress activates the hormone called cortisol that blocks the fat burning so

what we want to do is we want to list all your stressors and it’s probably

gonna be related to people and avoid those people for one week and you’re

gonna find surprisingly you will actually lose more weight because if you

keep running into this situation over and over with these stressful people

it’s not helpful I also recommend no watching the news

for one week watch a comedy we eat a book because we don’t want to interfere

that have a stress interfere with the sleep we don’t want that negativity and

then we want to do long walks okay so we want to walking is really good and just

getting space so that’s what we’re gonna do for stress there’s a lot of other

things but this will be helpful and also how sleeping more will help stress as

well now exercise you want to do high in high intensity interval training that

means that you want to work the whole body right now I do a combination of

bike when it’s not too cold out and I do sprints I do rock climbing I do

deadlifts which with a good posture but you want to find something that fits

your interest but you want to do something really high full-body upper

and lower body short duration high intensity but only do that every two

days why because we want to get that recovery all the benefits from exercise

happens in the recovery you don’t want to do it every day unless you’re really

in shape and even every other day might not be the best thing if you’re been

suffering from sleep and stress so it really is kind of a juggle but twice I

mean I’ve taken people in decrease the frequency of their workouts and help

them lose a lot more weight and it’s quite interesting how that you it’s

counterintuitive but it works on the days you’re not working out you’re going

to go for a long walks and just gonna walk and just get space so that’s what

you’re gonna do if you’re sighs nutrition seek help seek help why

because seek help activates the thyroid to speed up the metabolism only consume

seek help in the morning take one or two in the morning taking the little tablets

and don’t take them before you go to bed because it’ll keep you up at night

potassium citrate now they have potassium chlorate I’m gonna recommend

you get potassium citrate and whatever it says in the bottle 5 exit it’s going

to be like 99 milligrams so you’re gonna do 500 milligrams now that’s not even

hardly a dent into the potassium requirements that you need because you

need 4700 milligrams so why are we recommending potassium citrate because

as you’re burning fat getting into a ketogenic diet you you’re gonna be

losing a little bit of potassium we want to put the potassium in potassium will

lower the need for insulin potassium will enhance your asleep potassium will

prevent kidney stones potassium will help relax the muscles and it’ll

actually help your energy so again I normally don’t recommend one individual

mineral without the others in a combination but we’re just talking about

dropping some serious weight and you don’t have to do this long-term just

short-term and it’s really difficult I know it’s hard to believe it’s difficult

for people to consume the amount of vegetables that they need they need

about 7 to 10 cups a day I’m trying to get people to have even 7 cups a day so

they’re not getting their potassium you need 7 to 10 cups of vegetables every

day to get your potassium so we can enhance it a little bit short-term but

you’re going to need to do at least 5 X that ok so calcium potassium citrate the

only contraindication would be if you have kidney disease which is very highly

unlikely so then you wouldn’t want to do that but it’s you’re gonna be fine

nutritional yeast why nutritional yeast you can get from

the health food store it’s loaded with natural be vital mints it’s going to

handle kind of the stress it’s gonna help the excessive thinking it’s gonna

help chill out the adrenal glands it’s gonna

tie everything in here but these are the most

powerful things that you can do now you might have individual specific issues

like bad mental cramps or a body issue or whatever if you have a more complex

case and you need more help I think the most cost-effective way to do this is to

do my membership site I have a membership site that’s very inexpensive

and you get my guidance and I actually give you lessons a little bit each time

like you actually go through one step at a time so it’s not confusing because

people get overwhelmed so I like to kind of spoon-feed you so you can go from

this point to this point slowly at your own pace and you can get the knowledge

get the results having me as a backup if you have questions so I put a link below

definitely check it out and I think we would love to have you as part of a

member so I hope this was beneficial thank you so much for watching and click

the link below