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How To Do Intermittent Fasting? – Dr.Berg's Guide Printable PDF - Printable Intermittent Fasting Pdf
This is how you do intermittent fasting . Timestamps: 0:00 How to do intermittent fasting; a beginner's guide 1:00 I explain how to start intermittent fasting 2:40 Your body wasn't meant to live off of stored sugar 5:30 I explain what autophagy is and why it's so beneficial for your health I'll explain how to do intermittent fasting. You can download and print the guide that's linked below. This guide is meant for beginners, and lays out how to do intermittent fasting step by step. I'll summarize it in this video. When you fast, certain genetic switches in your body turn on that put your body into repair and healing mode. Your inflammation subsides; your brain cells start growing. Fasting is a survival mechanism from long ago. When food is scarce, you need to be more alert and focused in order to find the next meal. To start, limit yourself to 3 meals per day. Eliminate snacks. Each time you eat, you trigger a hormone called insulin. The more frequently you eat, the more insulin you trigger, and the more you are at risk for becoming pre-diabetic. When you eat, go on healthy ketosis. This will adapt your body to fat burning, which takes about 3 to 5 days. Your body is meant to live off stored fat, not stored sugar. Your hunger will go down. And if you're not hungry, don't eat! Allow your body to burn fat. Next, go from 3 meals a day to 2. You may need to add more dietary fat in order to feel full longer between meals. Stop eating breakfast, and make your first meal lunch. Many people stay at 2 meals per day. Their eating window is from lunch until dinner. The next step is to push these 2 meals closer together. Shorten the eating window to 4 hours. This gives you 20 hours of fasting per day. If you need to lose weight, reduce inflammation, or correct an immune problem, fasting will help. And starting at 16 hours of fasting/8 hours of eating, you'll trigger something called autophagy. This is when your body recycles old damaged proteins, damaged mitochondria, and even viruses and bacteria. Then you start to look and feel younger, and have less stiffness in your body. Once you're at 20 hours fasting and 4 hours of eating, take it to the next level: one meal a day, known as OMAD. OMAD is particularly beneficial if you're over 50, have a slow metabolism, or a thyroid condition. But even many fit men are on OMAD because they feel better. Your body will conserve nutrients. With OMAD, you have fewer calories coming in, but you don't need as much because your body holds onto the nutrients that you consume. These are some of the many health benefits of intermittent fasting! Dr Eric Berg DC Bio: Dr. Berg, age 56, 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 us on FACEBOOK: - Send a Message to his team: - ABOUT DR. BERG: - 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. Thanks for watching! Intermittent fasting has many health benefits.
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