Video

Transcript

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