Welcome to the Dr. Berg's Healthy Keto and Interminate Fasting Podcast, where Dr.

Berg takes you on the journey for the truth about getting healthy and losing healthy weight.

Hey guys, it's me. In this video, we want to share the secrets of how to lose that last

10 pounds. Okay, now, what's interesting, it's very unnatural to lose weight in general.

The body doesn't like losing weight. It goes against its own purpose of trying to survive.

So anything that's losing is something that's very unnatural. But there are things that you can do

strategically to really dig deep into losing that last resistant, stubborn weight, okay?

So number one, zero sugars. Now, as you may already know that anything high in the glycemic index,

anything high in sugar increases insulin and insulin blocks fat burning. You will not be able to

lose weight in the presence of insulin. And that includes all the hidden sugars like the bread,

the pasta, the cereal, the crackers, the biscuits, the waffles, pancakes, muffins, juice, alcohol,

and fruit, okay? We need to actually bring all those out of the diet because we don't want any

excess insulin, okay? All right, number two, intense exercise. The intensity of exercise is what

can trigger the most powerful, fat burning hormone called growth hormone. And here's the catch 22

with intense exercise. Exercise will help you lose weight if you recover from it. All the benefit

of exercise occurs in the recovery. So yes, we need to do a full body high intensity workout,

but that will only work if you don't over train. It only works if you recover from that workout,

okay? In the sleep. So if you're working out and you're sore the next day or you're

tired the next day, then give it some more time. But the combination of high intensity full body,

compound resistant exercise with recovery will increase some massive growth hormone changes,

which then will burn fat, okay? Number three, eight plus hours of sleep. Now why? Because most

of that burning and most of the benefit of exercise occurs when you're sleeping, if you're only getting

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