Healthy Lifestyle Hacks by Dr.Berg (PART 1)

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Hey guys, Dr. Bur here. In this video, we’re going to talk about healthy lifestyle hacks, part one. These are things that you can use on 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 uh 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’s 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, 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, of vegetable per day. So, we want to make sure this is a beefy salad, but this would be very important.

Uh, 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 stick one salad a day. 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 drank 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 too acid. We need to alkalize the body. But honestly, I found just the reverse. Most people are actually too alkaline. We need to acidify the body, especially if you’re under stress.

When you’re under stress, the body becomes too alkaline. Yes, your urine will be acid, but the blood is overly alkaline. Okay. Now, apple cider vinegar will acidify the body, allow you to digest better pull in minerals, but really the other benefit is that it helps stabilize blood sugars. It actually decrease 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. Um, these are healthy fats. You can do peacons, pistachios, 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, uh, is a good one. Uh, peanut butter, things like that. So, if you add the fats, allows you to go longer without eating. And, um, 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 um 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 intermittent fasting is of not eating between meals.

Very, very important. This would be a good thing to implement in your body. Um, so now 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 out to eat for a while or went out to eat less, that would be one change that you could make. Uh, next one, no fruit. If you were just to cut out 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 uh 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 as 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 say 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, few days or every week at your own pace. Okay, so that is hack part one. Now, let’s go to part two.