What to Do Before, During & After a Workout
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 23 October 2023
⏱️ 20 minutes
🧾️ Download transcript
Summary
There are certain things you need to do before, during, and after your workout—especially as you get older. That's what we're going to cover today.
It’s no surprise that there is an association between a lack of exercise and many different health concerns.
One of the biggest benefits of exercise is that it increases the mitochondria. Various diseases are related to mitochondrial dysfunction, including cancer. Exercise also increases stem cells, which can turn into just about anything your body needs.
Exercise helps reduce stress, balance blood sugar levels, supports sleep, and has many other incredible health benefits.
The four variables of exercise:
1. Duration
2. Intensity
3. Recovery
4. Frequency
You need to give your body time to recover, not just between workouts but also during workouts. It's important to rest between four to five minutes between each set.
This will allow your body to replenish ATP and help you train with maximum power. Intensity is key with exercise. Focus on higher intensity with more sets and lots of recovery. Many of the benefits of exercise also occur one to two days later during sleep.
Just a small amount of refined carbs can nullify the benefits of exercise. However, if you have diabetes or insulin resistance and are trying to build muscle on the keto diet, you can increase your carbs to 50 grams per day. The type of carbohydrates you can consume are berries and protein.
Other essential tips to increase the benefits from your workouts and support recovery:
1. Do high-intensity interval training (HIIT)
2. Come to a full stop vs. active recovery during HIIT workouts
3. Put more focus on eccentric motions (elongating the muscles)
4. Do contrasting therapy after you exercise
5. Build up to exercising during a fasting state (eat one to two hours after a workout)
6. Consume enough salt and electrolytes (consume electrolyte powder if needed)
7. Consume red meat, eggs, and high-quality cheese
8. Don’t exercise over soreness and focus on sleep instead
9. Take copper before bed to enhance sleep
Transcript
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| 0:00.0 | So when you're working out there's some very important things that you want to do before, during, and after your exercise. |
| 0:07.0 | And this especially applies as we age, because as we age there's so many different illnesses that are connected with |
| 0:14.3 | aging. Exercise seems to be one of the best things to counter that. In fact I |
| 0:19.1 | mentioned this in another video the lack of exercise or activity actually causes some of these illnesses and one of the real |
| 0:26.4 | big things that exercise can do is increase your mitochondria. |
| 0:31.1 | Now mitochondria is the energy factory of the cell. |
| 0:34.4 | It's a thing that converts food into energy as well as the raw materials to build body tissue. |
| 0:41.5 | An exercise directly increases the number of mitochondria and that's |
| 0:46.6 | important because so many diseases are related to mitochondrial dysfunction including cancer. |
| 0:54.0 | So anything you can do to improve the mitochondria, |
| 0:56.0 | the better it's going to be for your health. |
| 0:59.0 | Now I just want to mention something called stem cells. |
| 1:01.0 | When you exercise, you increase your stem cells. |
| 1:04.0 | They're cells that are not really anything yet. They're kind of potential body |
| 1:08.8 | tissue. So they can turn into anything that you need, like joint tissue or pancreas tissue or your |
| 1:17.0 | liver or anything. |
| 1:18.9 | And when we get older, our stem cells go down, but exercise can help rejuvenate a lot of your stem cells. So if you're not |
| 1:26.1 | exercising you need to start and being consistent especially as you age. Also exercise |
| 1:32.1 | is one of the best things to reduce stress because we all |
| 1:35.3 | experience stress. We want to keep the stress very low. If you don't exercise, you're |
| 1:39.7 | going to find that your stress levels go up. Exercise will also help sleep, blood sugars, there's just many, many |
| 1:45.2 | benefits. |
... |
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