In this video, we’re going to cover the keto diet plan for beginners.

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Overview of Healthy Ketogenic Diet and Intermittent Fasting:

Timestamps 
0:12 What is a ketone? 
0:50 Benefits of ketones 
1:24 Gluconeogenesis 
1:56 Keto-adaptation 
2:23 How to get into ketosis
2:29 Why to do ketosis 
3:30 More benefits of keto and intermittent fasting 
4:29 The combination of keto and intermittent fasting
5:03 Healthy keto vs. dirty keto 
5:55 Your plate on keto
7:22 How to do keto and intermittent fasting 

What is a ketone? 
A ketone is not a fat, carbohydrate, or protein. It has characteristics of both a fat and a carbohydrate, but it’s not either. Ketones come from fat, and they are an alternative fuel source. You get ketones by lowering the carbohydrates in your diet, or by reducing your frequency of eating. 

That’s why I recommend a low carb diet (ketogenic diet) with intermittent fasting. That way, you can maximize your ability to make ketones. 

Benefits of ketones:

• Increases oxygen in the body
• Increases energy
• Supports the brain 
• Supports the heart 

Most of the body tissues can run on ketones, but some parts need glucose. However, you still don’t need to consume glucose. Your body can make glucose when it needs to through something called gluconeogenesis. 

It takes time to start turning fat into ketones. The time it takes depends on how damaged your pancreas is. 

How to get into ketosis: 

• Lower your carbs
• Lower your frequency of eating

Why should you do ketosis?

• To lower insulin

High insulin levels cause insulin resistance. 

Insulin resistance in behind:

• Pre-diabetes
• Diabetes
• Metabolic syndrome
• High blood pressure
• Fat in the gut area

More benefits of keto and intermittent fasting:

• Reduce fat in the liver
• Improve cognitive performance 
• Improve mood
• Decrease blood pressure
• Decrease inflammation 
• Improve energy
• Decrease belly fat 
• Autophagy 

* Your hunger goes away with the keto diet and intermittent fasting. 

* Keto and intermittent fasting work best when combined. 

* I recommend healthy keto over dirty keto. 

* Don’t eat unless you’re hungry. With healthy keto, you will be full and satisfied. 

* Autophagy starts after about 18 hours of fasting.

* When fasting drink fluids, take electrolytes and B vitamins, and take sea salt. 

Common foods to focus on while on the ketogenic diet plan: 

• Pasture-raised eggs
• Shellfish 
• Fish 
• Sardines
• Organic meats 
• Cheese 
• Olives 
• Avocados 
• Veggies 
• Nuts 
• Seeds 

Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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A war of words erupted between former “Biggest Loser” trainer Jillian Michaels and “Today” show’s Al Roker over a popular diet. The keto diet promotes high fat and low carb meals. It encourages followers to fill up on fatty foods like bacon, avocados, eggs and cheese, and avoid carbs like bread, bananas, apples, and beans. Michaels believes that’s terrible advice. Al Roker, who has struggled with his weight all his life, has been on the keto diet since September, and took a jab at her comments. #InsideEdition
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Isn’t the goal to burn fat calories? Here’s what you need to know about burning calories vs. burning fat calories.

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Timestamps
0:00 Burning calories vs. burning fat calories
0:10 Burning calories 
1:13 Burning fat calories 
3:10 How to burn fat calories 

Today we’re going to cover burning calories vs. burning fat calories. When you exercise, it’s rare that you will burn any fat calories at all. The calories that you burn when you exercise are mainly stored sugar calories in the form of glycogen. 

What really determines if you’re going to burn fat calories is if you keep your dietary carbohydrates or glucose really low. Drinking things like Gatorade or eating fruit after a workout will pretty much nullify any benefits of exercise. This is because you’re going to burn up that sugar instead of your own fat. 

If you exercise in the absence of glucose and sugar in your diet, you will trigger hormones that will work for you 24-48 hours later when you’re sleeping. The benefit of exercise is mainly in recovery. But, if you have any sugar before, during, or after exercise, you won’t burn fat calories. 

When eating fewer calories, it matters what kind of calories you’re eating less of. Fat calories are neutral when it comes down to triggering insulin. If you’re eating fewer carbohydrate calories, that’s good. But, if you’re eating fewer fat calories and keeping your carbohydrate calories high, you won’t lose weight. It’s not about burning calories. It’s about burning fat calories.

To burn fat calories, you have to keep your glucose and sugar as low as possible (20-50g per day or less). 

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Call 1-540-299-1556 with your questions about Dr. Berg’s products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST.

* At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! I hope this helps you better understand burning calories vs. burning fat calories.
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Some people are trying to build more muscle mass, and they’re not able to do it. This is why.

Timestamps
0:00 Insulin and lean muscle mass
0:20 Why you can’t build muscle mass

In this video, I’m going to talk about insulin and lean muscle mass. There is a lot that happens at the cellular level that you should know.

It takes insulin to act as a key to unlock the door of the cell and allow amino acids to go into the cell to be converted to skeletal muscle protein. It’s true that we need insulin to make muscle protein.

The problem is that many people don’t understand insulin resistance. When you have insulin resistance or type 2 diabetes, you have a lot of insulin, but it’s not working in the body. So, you basically have a deficiency of insulin. In this situation, you can’t get amino acids into the cells.

Consuming more carbs will just create resistance and block amino acids from being converted to muscle tissue.

Your body only needs a small amount of sugar and a moderate amount of insulin. You only need a very small amount of carbs. You need some insulin, but you don’t need to increase it by consuming carbs or sugar. You can have normal insulin levels without consuming carbs.

It takes exercise to stimulate growth hormone, which will make the amino acids convert to muscle protein. Growth hormone is triggered by high-intensity exercise with lots of recovery and sleep. You also need to consume a moderate amount of high-quality protein.

The sodium-potassium pump is the door that insulin unlocks. So, it would be best if you also consumed enough sodium and potassium to activate the pump. Sodium and potassium may also help with insulin resistance.

Talk to a Product Advisor to find the best product for you!
Call 1-540-299-1556 with your questions about Dr. Berg’s products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST.

* At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

Follow Me On Social Media:
Facebook: https://bit.ly/FB-DrBerg

Instagram: https://bit.ly/IG-DrBerg

Anchor: https://bit.ly/Anchor-DrBerg

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Send a Message to his team: https://m.me/DrEricBerg

ABOUT DR. BERG: https://www.drberg.com/dr-eric-berg/bio

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketosis

Thanks for watching! I hope this helps you better understand insulin and lean muscle mass.
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In a study published in the Journal of Strength & Conditioning Research

One group (10 guys) trained a certain muscle group 3 times a week with a lower number of reps, the other group (also 10 guys) trained a certain muscle group intensively and only once a week

The group exercising the same muscle group 3 times a week showed more muscle gain (forearm flexor muscle thickness was 2.1% greater)

Researchers concluded that training a muscle group more than once per week, “…may be an effective strategy to enhance hypertrophic increases by facilitating the use of higher volumes over time.”

https://journals.lww.com/nsca-jscr/Fulltext/2015/07000/Influence_of_Resistance_Training_Frequency_on.8.aspx

This might be explained by research published in Sports Medicine which found that protein synthesis only stays elevated for 72 hours after the workout

https://www.ncbi.nlm.nih.gov/pubmed/25739559

Time of Day

Optimal growth also depends on when you exercise…

Study published in Applied Physiology, Nutrition, and Metabolism reported that in a group of 42 young men, those who exercised in the evening gained significantly more muscle than those who exercised in the morning.

Men who trained in the morning saw their quads – specifically, their outer thighs – grow by an average of 12%

But the ones who hit the gym later in the day saw their thighs grow 50% more quickly (this study was 6 months long)

https://pubmed.ncbi.nlm.nih.gov/27863207/

Additional Study

Another study from Finland (this one was ten weeks long), published in the Journal of Strength & Conditioning Research, subjects who trained in the evening increased the size of their thigh muscles, on average, 30% more than the morning group

https://pubmed.ncbi.nlm.nih.gov/19910830/

Why Is This?

Daily variations in core body temperature, energy metabolism and hormone fluctuations are influenced by our circadian rhythms

https://pubmed.ncbi.nlm.nih.gov/18589466/
https://academic.oup.com/jcem/article/95/11/4855/2835169/The-Diagnosis-and-Management-of-Central

High core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow – most people can achieve higher muscle activation levels in the evening compared to the morning

https://pubmed.ncbi.nlm.nih.gov/20560706/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761508/
https://www.ncbi.nlm.nih.gov/pubmed/9791064

Additionally, a study published in American Journal of Physiology looked at rats exercising by running 5 days/wk up a 6% grade at 20 m/min for 60 min in either 73 degrees F or 39-46 degrees F
HSP 70 increased 12.3-fold in the 73 degrees group compared to sedentary control group and was unchanged in the cold room runners

https://pubmed.ncbi.nlm.nih.gov/11299231/

Note: your body can adapt to training at different times of day

https://pubmed.ncbi.nlm.nih.gov/19696362/

How Long to Rest Between Sets?

a study published in Experimental Physiology Research confirmed that longer breaks between sets (5 minutes instead of 1 minute) resulted in stimulation of MPS which was greater than in a short-break group.

saw a 152% increase, versus 76% increase in those with short rest intervals.

https://pubmed.ncbi.nlm.nih.gov/27126459/

A study published in the Journal of Strength & Conditioning Research then confirmed the benefits of longer breaks from a long-term perspective.

Longer breaks showed significantly greater muscle fibre thickness after 8 weeks

https://pubmed.ncbi.nlm.nih.gov/26605807/

Potential Explanation

The researchers believed shorter breaks resulted in less growth due to compromised activation of intracellular signaling

Lifting Intensity

Published in the Journal of Physiology: the rate of p70s6K phosphorylation remained unchanged at 60-90% intensities

Another study published in PLOS One, reported that low-load high volume resistance exercise triggers MPS more effectively than high-load low volume resistance exercise.

https://pubmed.ncbi.nlm.nih.gov/19001042/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2918506/
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