Video

Transcript

hi dr. Berg here in this video we’re gonna talk  about the ketogenic diet and insomnia some people  

actually have sleep problems when they start  this eating plan so we’re going to go through  

all the different scenarios that could cause this  and what we can do about it number one too much  

coffee equals too much caffeine which affects  too much central nervous system stimulation  

preventing you from going to sleep in fact one of  the causes of insomnia is dis excessive caffeine  

so I would keep it down to one cup in the morning  okay now before bed not two or three or a big one  

just a small one in the morning if you can do  that I think you’re going to be much better off  

alright number two not doing in a minute fasting  keep your genetic diets don’t really talk about  

avoiding snacks so if you did three meals a day  with two snacks and ate at night and it was all  

like fat and some protein or whatever you’re going  to have too much food in your system and you’re  

still going to spike insulin and that’s still  going to keep you from sleeping so you really  

want to do the ketogenic with intermittent fasting  too together especially if you’re not sleeping and  

the three you’re bloated because you introduce  kale you saw my video on the kale shake and the  

kale is healthy so now you’re eating a lot of kale  well you you’re not used to digesting it so you’re  

getting all this bloating if that’s the case  you’re going to have to go to other vegetables  

and not to kale because that bloating is going  to create stress there’s a lot of nerves in your  

digestive system that connect to the brain and so  it’s going to keep you restless and uncomfortable  

change the vegetable number four low potassium  when you do ketogenic diet in general you use  

more potassium they’re doing very small amounts  of vegetables and they’re not getting their  

potassium so we need to beef that up and then you  could supplement with potassium potassium citrate  

you can do the electrolyte powder if you want but  that will also help calm the nervous system down  

because you’re going to need more potassium and  so you could end up with a potassium deficiency  

if you don’t consume enough potassium foods low  vitamin B1 is another vitamin that you’re going to  

use more when you’re adapting to this ketogenic  mechanism so you’re going to need nutritional  

yeast without b1 you can feel restless you can  have restless leg syndrome you can feel nervous  

tension especially getting to sleep faster it’s  like if you don’t have b1 you you’re going to  

kind of lay there and just start thinking a lot so  it’s going to affect a lot of brain chatter number  

six low calcium in order to do a ketogenic diet  your body does require a little more calcium so  

if you’re deficient you might notice leg cramps  or even the difficulty getting to sleep this is  

actually quite common adding a little calcium you  can do calcium citrate calcium magnesium right  

before bed will enhance your ability to sleep  okay number seven waking up with blood sugar  

fluctuations either in the middle of the night  or you wake up really really really hungry okay  

that means you haven’t adapted yet you’re still  in that phase where your body is adjusting and  

the best thing for that is apple cider vinegar in  water right before bed a two tablespoons in some  

water drink that down boom now if you’re concerned  about getting up and urinating consume it maybe an  

hour and a half before you go to sleep but it will  definitely help your blood Sugar’s alright thanks  

for watching hey if you haven’t already subscribed  press this little button down below okay thanks