The 30-Day Sugar Detox
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.6 • 1.6K Ratings
🗓️ 7 January 2024
⏱️ 10 minutes
🧾️ Download transcript
Summary
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What will happen if you cut sugar out of your diet for thirty days? Let’s talk about it.
Metabolic flexibility is a term used to describe how smoothly and efficiently your cells can adapt to utilize and burn fuel like fat, ketones, or glucose.
When you’re metabolically inflexible, this transition is very dysfunctional. Your ability to burn fat in a fasting state will be very difficult. If you can’t lose weight when fasting or exercising, this could be why.
Metabolic inflexibility can lead to diabetes, obesity, loss of muscle protein, and chronic illnesses. It can also cause irritability, fatigue, anxiety, and hunger. When you try to fast, you won’t feel very good, and you’ll miss out on certain benefits if you’re not metabolically flexible.
Insulin resistance is at the heart of this problem. Insulin controls whether you burn fat or not. If someone is metabolically inflexible, they have insulin resistance. Insulin tells the body not to burn fat and to store fat instead.
On the flip side, metabolic flexibility is really insulin sensitivity, and there are ways to make the body more metabolically flexible or insulin sensitive.
When you become more metabolically flexible, you’ll be able to fast for longer without hunger or cravings, burn fat, and burn sugar more efficiently.
How to transition your body into a state of metabolic flexibility and insulin sensitivity:
1. Eat less frequently
2. Eat fewer carbohydrates
3. Eat sufficient amounts of fat, but not excessive amounts of fat
4. Try exercise snacking (do short bouts of exercise throughout the day)
If you do these things for thirty days, it could have a significant positive impact on improving your metabolic flexibility and your overall health.
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Transcript
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| 0:00.0 | So why would anyone want to do a 30-day sugar detox? I mean, sugar is natural. It's what feeds our brain. |
| 0:06.0 | I mean, what's going to happen to our brain if we detox sugar for 30 days? Can it survive? |
| 0:11.2 | So let's dive into this topic. I have some new information I think you'll like, but it revolves around this one term called metabolic flexibility. That is your cell's ability to make this smooth transition between carbs and fat during a fasting state and then |
| 0:28.3 | until you eat and then when you're eating and then going into a fasting state, how well can you switch fuels? |
| 0:34.3 | Because when you're eating, sometimes you're living off the glucose, right? |
| 0:38.3 | The sugar. |
| 0:38.9 | But then when you fast, okay, that's no longer available. Can your body adapt to burning fat and ketones, which are kind of like little packaged pieces of fat? How smooth and efficient can this transition take place, as well as your cells ability to |
| 0:54.3 | utilize fat and carbs of sugar. When you're metabolically inflexible, this transition is very, very |
| 1:01.9 | dysfunctional. |
| 1:03.1 | Your ability to burn fat when you go into a fasting state |
| 1:06.3 | is very difficult. |
| 1:07.8 | So this does explain what's really behind |
| 1:10.6 | why people can't seem to lose any weight when they do this fasting. |
| 1:14.2 | And then also when you exercise, let's say you're going to do some type of endurance type of exercise |
| 1:18.6 | where you actually need glucose every so often, right? Your body just cannot seem to tap into this fat fuel when you're exercising. |
| 1:28.6 | That means you're metabolically inflexible. So this metabolic inflexibility leads to diabetes, obesity, loss of |
| 1:38.2 | muscle protein, that's called sarcopinium because instead of burning fat the body sometimes will start using |
| 1:44.6 | muscle protein as its fuel. |
| 1:46.9 | So the whole determination of what fuel your body is using is all dysfunctional. |
| 1:50.9 | The fuel comes into the energy mitochondria and it doesn't get |
| 1:53.8 | burned and sometimes it doesn't get stored and it clogs things up. If you were to |
| 1:57.4 | look at the mitochondria as far as this little assembly line of turning food |
... |
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