Video

Transcript

hey guys dr. Burke here in this video

we’re going to talk about healthy

lifestyle hacks part one these are

things that you can use in other people

your family yourself to implement

changes in your lifestyle and the first

principle is that you must make tiny

changes small doable steps action steps

that anyone can do and that way if you

make it easy enough you’ll be able to do

it without any pain or you know being

uncomfortable okay so here are some

things that you can do number one and

you can pick any of these and even

implement one per week if you need to

but if we do it if we make it easy then

you can actually confront and start it

okay so number one add a kale shake into

the diet every single day why because

you can drink your greens it’s very easy

take kale take some berries water blend

it up I have a lot of recipes on this

and then you just drink this every day

this is going to get not just any type

of vegetable but the highest level

nutrient type stuff in your body be very

important to do this this would be very

very easy to do as well just blend it to

drink it take it to work you know simple

or you know maybe you just focus on one

huge salad per day some people don’t

even have one cup you know a vegetable

per day so we want to make sure this is

a beefy salad but this would be very

important I have actually two huge

salads every single day but if you just

get one like at least five cups

you’re almost there with your potassium

level so just took one sailor today it’s

a no-brainer so it’s easy to implement

then we have one apple cider vinegar

drink okay here’s the brand right here

organic apple cider vinegar take one

tablespoon per glass of water okay and

you drink that at least one a day it’d

be best if you drink this with each meal

but let me tell you why that’s important

apple cider vinegar has unique

properties in acidifying the body I know

people say that everyone’s to acid we

need to alkalize the body but honestly I

found just the reverse most people are

actually too alkaline we need to certify

the body especially if you’re under

stress when you’re under stress the body

becomes too alkaline

yes your urine will be

but the blood is overly alkaline okay

now outside of vinegar will acidify the

body allow you to digest better Poland

minerals but really the other benefit is

that it helps stabilize blood sugars it

actually decreased the need for insulin

it’s great for insulin resistance so

it’s going to help you go longer without

eating it’s going to help your blood

sugars it’s just an it’s a really good

thing to implement okay next one healthy

fats why well number one we want to add

fat with a meal to go longer without

eating because every time you eat you

spike insulin so if we don’t have the

fat you’re going to be hungry you’re not

going to be satisfied after you eat okay

so what’s a healthy fat what about an

avocado you can do an avocado when you

eat okay so this is a healthy fat these

are healthy fats you can do P cons

Stassi owes you know you can do these

fats it’s no brainer just prepare it and

make sure every meal you add a healthy

fat olives is a good one peanut butter

things like that so if you add the fats

it allows you to go longer without

eating and don’t worry about calories

worry about what the calories do to your

body we want to keep insulin down that’s

the hormone that makes people fat that’s

the thing that creates diabetes by doing

that we need don’t want to eat six meals

a day we want to have two or three meals

but add the fat to go longer okay next

one no snacking see if you just picked

one of these and kept implementing it

maybe every few days or every week

eventually you’re going to get there so

you want to go at your own pace but this

one is a very important one if you just

cut out the snacking the grazing at

night the snacking at night or snacking

between meals you would lose some weight

almost as important as what you eat with

the meals so if even if you ate some

sweet with a meal and you didn’t snack

you probably lose weight okay that’s how

powerful in a minute fasting is if not

eating between meals very very important

this would be a good thing too

implement in your body so now the next

one is stop going out to eat why because

you can’t trust the restaurants there

are so many other chemicals in

restaurants they have hidden msg people

go to restaurants too much you don’t

know what you’re getting you’re going to

get bloated they give you the wrong

portion size they give you all this food

they always bring the bread it’s very

tempting very social you drink the

alcohol not a good thing if you’re

trying to lose weight or get healthy so

if you just maybe didn’t go to eat for a

while or went out to eat less that will

be one change that you can make next one

no fruit if you were just to cut up

fruit and hidden sugars and that would

be also like cut out breads pasta cereal

crackers or sugars and you didn’t change

anything else that probably would

produce a huge benefit to your weight

weight loss and then how about this one

no alcohol some people cannot give this

up so what I’m going to recommend is cut

it down drink less and don’t drink is

frequent why because every time you

drink even like a glass of alcohol

you’re going to create some liver damage

and you’re pretty much setting yourself

back for two to three days so if you’re

drinking every other day that’s going to

be a problem so let’s see you drink once

a week and don’t spread it out on the

weekend just like once get it over with

let your liver heal you know or cut it

out completely so you pick the ones that

you can do comfortably and then you keep

implementing these each you know a few

days or every week at your own pace okay

so that is hack part one now let’s go to

part two