Lose Weight While You Sleep: Dr. Berg’s 8 Tips for Burning Fat Overnight

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today we’re going to discuss how to burn more fat while you are sleeping now the first thing to know is that if you’re going to burn fat it’s going to happen at night now during the day if you weigh yourself before you go to sleep and then compare that to when you wake up versus when you wake up and compare that to the end of the day you are going to find if you use a special scale that you are going to lose a little bit more at night and hardly anything during the day you burn fat when you’re relaxing when you’re resting when you’re repairing but what i want to talk about is how to turn that dowel up how to burn more fat while you’re sleeping so when you go to sleep at night you actually go through four different waves of sleep from a superficial level to a much deeper level and there’s like four different waves that you go through it’s in the deeper delta wave where you’re burning the fat and what triggers that is this hormone called growth hormone and growth hormone is the main fat burning hormone it’s the hormone that helps to mobilize fat from the fat reserves and help you use that for energy and repair so then the question is how do we get more of delta wave sleep so you can get more growth hormone well there’s many things you can do related to sleep but one is making sure that your room is not too hot if you’re slightly cooler you’ll get more into a deeper restful sleep so i keep my temperature about 65 to 68 degrees now the next thing is you want to make sure your room is very very dark so there’s no light coming in because darkness stimulates melatonin and melatonin triggers growth hormone okay and that’s going to help you sleep so this is why you wouldn’t want to be on your cell phone or your computer right before bed you don’t want to expose your eyes to blue light so the best thing before bed is to maybe read a book or you know if you’re going to watch tv make sure it’s comedy it’s not the news or some thriller or some action movie that’s a big mistake if i watch a comedy by the time it’s nine o’clock i am like ready for bed now i know that might sound early and that’s just me but as long as you’re getting to bed before 11 o’clock you’ll be in much better shape because the way these circadian waves work is that if you miss the first wave 90 minute wave and you go to bed after 12 o’clock now you have to kind of wait until that wave catches you for the next wave so in other words if you’re tired and you don’t go to bed and you you push through it and now you’re awake then you have to wait 90 minutes before you can catch the wave and get back into the next wave of sleep so there’s various hormones that are triggering sleep that are in a kind of a wave pattern there’s a couple other things i’m going to mention about sleep when you go to sleep a lot of times what keeps you up is thinking about things right you’re you’re solving problems i recommend taking vitamin b1 before you go to bed you can do it through nutritional yeast or a b1 supplement but that will greatly help kind of turn off that conversation that is going on and on your brain a couple other really good nutrients to take right before sleep are vitamin d3 like 10 000 international units that is going to help you reset your circadian wave it’s also going to get rid of pain if you’re trying to sleep at night and you have pain that’s going to inhibit your ability to sleep also zinc before bed is a really good thing as well now if you get up at two o’clock in the morning and you can’t get back to bed that means your cortisol is too high so one thing you do is focus on your breath make sure that your the inhalation is the same as the exhalation and so whether that’s five seconds four seconds three seconds just make sure the timing of the inhalation matches the exhalation you can focus on your breath as you’re laying there as you’re trying to get back into sleep and pretty soon you’ll be waking up realizing that you just slept okay so that’s what i would recommend and then if you do get up at two that means you need to focus more on your stress and work on that i have a lot of videos on that i’ll put some links down below if you have that problem so if sleeping enhances fat burning insomnia inhibits fat burning and the number one thing that makes you not sleep is stress probably one of my best tips for stress is to get outside get in nature and do physical work of some type some type of productive work that you can use your whole body and you can actually get tired that would be something i would highly recommend if you can’t do that then do some type of exercise that will counter the stress now if you have pain i already mentioned this vitamin d is the best remedy for pain especially if it’s in your lower back if you have leg cramps that means you need electrolytes because leg cramps can keep you up as well so any leg cramps check out the link down below i have a very specific video on that now the next reason why people can’t sleep is they’re getting up urinating several times a night uh that means you have insulin resistance in which case you need to go on keto and do intermittent fasting but the main thing with that is the snacking late at night that is the killer you need to stop snacking at night in fact i wouldn’t recommend eating past 6 30 and i wouldn’t recommend drinking any liquids past 6 30 just drink a lot of liquids during the day but not past 6 30 that will give you plenty of time to make sure your bladder is not filled so you can go to bed and sleep with the whole night it’s going to help you lose my weight all right number two exercise not just any exercise but vigorous exercise will help you burn more fat because it’s going to increase more growth hormone what is the term vigorous what does that mean it means done with force and intensity so i wouldn’t do a little light thing very quick you want to actually do something high intensity a lot of force that will cause your body to get sore the next day so whatever that is that’s what you need to do you see when you exercise you don’t burn any fat right away what you’re doing is you’re tearing your body down you’re stressing it out and then in the recovery phase when you’re sleeping is when you burn the fat and if you want to burn more fat you want to do more vigorous exercise full body intense short duration lots of rest try not to over train high intensity interval training it’s called hit is another great uh pattern of exercise i have videos on that i’ll put the links down below but exercise will definitely help you burn more fat while you’re sleeping now one nullification that will completely nullify your workout here you spend you know half hour or an hour putting all this effort in and the last thing you want to do is to pretty much cancel out your ability to burn fat you want to make sure that you don’t nullify that and one big thing that will nullify it is consuming food before during or after the workout as in a protein energy bar as in a protein shake as in a carbohydrate sugar shake okay so you don’t want to consume any of that stuff around the workout now you can do electrolytes if there’s no sugar but don’t do any protein amino acids it’s not going to help you you have enough protein in your body to repair at night it’s not going to happen anyway during the day so why are you going to waste your time the purpose of exercise is to stress the body break down everything so you can heal the next night or the next few days so don’t eat anything before or after the workout and in fact if you combine number two exercise with number three fasting this is the next topic you can create some serious uh weight loss when you’re sleeping fasting is probably the most potent thing to help you lose weight especially when you’re sleeping because you can increase growth hor