How to Burn Fat–Dr. Berg Explains

So much value in packed in a 10 minute video. thanks Dr Berg. 00:53 🔄 Insulin is a key hormone for fat storage; lowering insulin is crucial for effective fat burning. 02:30 🍽 Fiber-rich foods, like green vegetables, have minimal impact on insulin; aim for less than 50g of carbs per day. 03:10 🚫 Seed oils, MSG, and frequent eating can elevate insulin levels; be cautious about restaurant meals. 04:21 🌸 Estrogen can contribute to weight gain; avoid estrogen-mimicking substances and opt for organic choices. 04:33 ⚖ Cortisol, the stress hormone, directs fat to the midsection; manage stress, consider vitamin D, and engage in physical activities. 06:08 🍎 To lower insulin, reduce carbs, practice intermittent fasting, include apple cider vinegar, berberine, and cinnamon in your routine. 07:15 🏋 Growth hormone and IGF-1 aid fat burning; prioritize intense exercise, good sleep, moderate protein, and intermittent fasting. 07:55 🥩 Zinc and cholesterol-rich foods support testosterone production; low saturated fat diets may affect testosterone levels. 08:22 💪 Glucagon, a fat-burning hormone, is triggered by moderate protein intake and intense exercise. 08:36 🏃 Adrenaline, boosted through exercise, aids fat burning and serves as a neurotransmitter. 09:03 🦋 Thyroid hormones, specifically T3, contribute to fat burning; address issues like fatty liver, kidney problems, iodine or selenium deficiency, and estrogen dominance. 09:18 🏋‍♂ Exercise contributes about 15% to weight loss but is crucial for stress reduction and improved sleep.

I have lost alot of weight from 201 to 166 now was as low as 157. Got to get back on track. Im starting to crave sweets way more because I've been eating a higher level of carbs..proud of myself for being able to pinpoint the issue. THANKS Dr.Berg

0:30 Lower Insulin 2:30 ~50g carbs/day 3:00 Avoid seed oils 4:50 Cortisol 5:50 Testosterone 7:40 7:05 GH; IGF-1 8:30 Adrenaline

I lost 85 lb in 4 months so far. Just by changing diet, I have still not gotten myself to workout. Goal is 220lb over the 12 months total

Summary 1. Manage insulin levels - Keeping insulin low is important for fat loss. Avoiding refined carbs and sugars helps with this. 2. Focus on high-fiber, low-glycemic carb intake. 50g/day 3. Eat adequate protein with every meal, about 30-40g per serving 4. Incorporate MCT oil into your diet. MCTs get converted into ketones and energy instead of being stored as fat. 5. Do both strength training and cardio. Building muscle raises metabolism long-term while cardio burns calories directly. 6. Manage cortisol levels through low stress habits like sufficient sleep, sunlight and relaxing activities. 7. Be patient with fat loss results as weight loss isn't always linear. Sticking to lifestyle changes matters most.

I have lost 128 pounds in 9’months by following Dr Bergs diet advice. I also lost the weight during menopause. Thank you Dr Berg. I am from the UK and can’t thank you enough

i did this no sugar for a month and run 30mins x2 aday 1 morning 1 nightime i lost 10kilo including cheating eating burger once a week.

Solution: fasting Apple cinagar in water Berberine Vitamine B1 abs vitamine D Sprint Good sleeping

I went to a Chinese Restaurant last summer while I was wearing a CGM. The MSG, spiked my glucose level so high it set off the alarm on my CGM!

Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.