Dr Berg notes: The biggest intermittent fasting mistakes: 1. Eating too much of the wrong foods when not fasting, like peanut butter, almond flour, and keto bars or desserts • Consume organic Valencia peanut butter. • Consume celery with your peanut butter. • Consume other types of nuts. • Include healthy, high-quality foods in your diet, like meats, eggs, fish, and vegetables. 2. Not doing keto and intermittent fasting together • Doing keto and intermittent fasting together will make fasting easier and boost your results. 3. Doing low-result patterns of fasting • Choose a pattern that includes one to two meals a day with no snacks between your meals. • Try to go as long as you can before you have your first meal. • Try to make your eating window only two to four hours and your fasting period at least 20. 4. Stuffing yourself • Your body consumes your own fat when you’re not eating food. • Don’t worry about how many calories you need to consume. Instead, just think about what you feel comfortable eating in your meal. 5. Not taking B vitamins and electrolytes • Your body demands more B vitamins and electrolytes when you’re fasting. • Get B vitamins from a natural source like nutritional yeast. • Consume a high-quality electrolyte product with high amounts of potassium and no hidden maltodextrin. 6. Not doing the healthy version of the keto diet • Avoid dirty keto and do Healthy Keto® instead 7. Stopping if they plateau • You may lose more weight at first because it’s water weight. After you lose water weight, your weight loss may slow, but you’re burning fat-this is normal. • There are things you can do to speed up the process, like fasting longer, cutting your carbs lower, doing periodic prolonged fasting, exercising, sleeping longer, reducing stress, and taking berberine or cinnamon. Thank you Dr Berg! 🐱👍🏿
I'm 56 years old, and I've been on your version of a healthy keto for 1-1/2 years now. Also, your fantastic supplements. About 6 months now doing (OMAD), I'm very fortunate not to make any of those 7 mistakes. This has dramatically helped and changed my life and improved my a-fib if not corrected most of it, and my brain overcome a (schiymic) stroke over 3 years now. There's no way I'm planning to go back to my old bad eating habits and prescription medications. I have never in my life felt better as far as thinking clearer, energy, strength, stamina, and so much more. Thank you so much, Dr. Berg, for your best information out there on keeping us healthy!!!
One issue with morning fasting, especially after 50 is lots of people that age often have chronic medical conditions they need to take medications for, which need to be taken in the morning WITH food. That means they need something in their stomach. Balancing this can cause issues.
I totally understand that. I was on numerous prescription medications before starting on healthy keto for 25 years. I gradually worked my way off those meds. Believe me, it didn't happen overnight. Good luck to those who are willing to get better health!
@@eatwhatukiii2532then move up the eating window I don’t think his point is to not eat in am but rather start when hungry. Also the amount of food with prescriptions doesn’t have to be that much.
@donnacharles7348 I'm already adapted to (OMAD) 20 or 24 fast every day. A lot of hard hard work and self-discipline have got me to where I want to be now. Hard work pays off 💪
Good job. Keep up the good work. Would you like to share your Keto/ IF success story on my website? I'd be happy to see your story there. Feel free to upload your story here: www.drberg.com/add-client-success-story
Dr. Berg the goat, i was 260lbs in February 2023, its Nov 2023 im 200lbs now, i was prediabetic and all my blood sugars are normal now and all i did was follow his advice!
@@karerabbe7829 I don’t think you understand what processed means….I’m not making salad in a factory, adding preservatives, and boxing it when I make a bowl of salad.
I usually eat within a 2 hour window with a BIG A$$, raw, multi-vegetable salad with berries, EVOO and balsamic vinegar then eat 16 oz of ground beef with sautéed mushrooms and onions. I will end with a handful of walnuts. I alternate my protein with chicken legs, thighs, salmon, sardines, herring, eggs or a combination and fast 22 hours
My intermittent fasting also morphed into OMAD with a similar diet. But I would often put myself in a food coma with the big meals, so I make my big meal but only eat until full, then finish later if I'm hungry. If I wasn't hungry later, I knew the meal was too big. You should research Oxalates (Dr. Berg and others), your salads may not be as healthy as you think
I did a 7 day fast after I broke my foot Aug 8th this year I was desperate and did not have time or patience for the down time. I have to say I think it helped speed up the healing process. I mostly noticed the bruising disappear practically over night. AND while it didn’t help with the crazy night time pain if I kept moving in the day time it seemed to help the pain and inflammation. I felt like I should do it again and probably even like once a month but never committed to that and now am like 90% healed and just waiting for my foot to go back into a normal shoe again. I am a believer in the imune system I remember when I first found Dr. Berg he was the first Doctor I’d ever heard before that shared this information about health and healing. I am so grateful for his videos and I’m watching the shift taking place all around me. 🤙🏼Go Doc go! 😇
I started following your advise dr Berg and I feel more energy and less cravings just as you explained. I am so excited to heal and improve my body. I am so greatful that you are willing to share this jnfo.
After starting keto and making these mistakes and trying different approaches for 15 months, now everything is stabilizing at the point of true OMAD and 20:4 IF. Major improvements are found in the lack of cravings and consistent weight. Too many other improvements to list here. Am very wary of restaurants and haven’t gone to one in 3 years but willing should the need arise
Yes! Absolutely! Sugar alcohols do indeed disrupt digestion and sabotage your mood. When I stopped (and omitted some protein powders) the effects of healthy keto went into overdrive! That and losing weight on OMAD is the brass ring for me! But I appreciate that having (some) weight is not unreasonable. Especially when all of the other cylinders of the diet are firing! My healing, mood and concentration have been much better despite not being nearly as slender as I was earlier in the year. I am working to get back to that slender weight, though. Thank you for this and your other road maps to health! I’d definitely do a video on how big is too big and how slender (may be) too slender, while on keto and intermittent fasting. Thanks again!
When I started doing the intermittent fasting combined with a low carb diet, in little over 2 months I lost 20 kilos. I went from being 95 to 75 kilos. So it clearly worked very well for me.
That doesn’t sound super healthy losing 45 pounds that quickly……..you must be overestimating your loss or you’re eating very little as to lose 1 pound 3500 calories need to be burned and the average healthy adult male needs to consume 1800-2200 calories per day.
@@TheGreatSalsaManI did 35 lbs in 3 months. Average fasting duration is about 17 hours daily. Only two meals per day...same amount of food (my two meals are feasts of meat, eggs, cheese and leafy greens) Zero snacks. I also do light calisthenics workout every 2-3 days. At 45, went from 195 to 160 and now all muscly after being "skinny fat" for the last 25 years. Discipline is the key. Do not reduce calories. But make them good calories and stick to the new way of doing things. Discipline is #1!
I’m 58 and been doing 2 meals a day during wkdays and lost most of my belly fat. Thanks to your videos on Intermittent Fasting. I feel much better too. I eat dinner around 7-8 pm and don’t have lunch till around 1-2 pm. I do have a thermist of coffee with little oat creamer in the mornings. But wow! Thanks to your videos. I’m close to trying OMAD but content for now. Fyi been Pescatarian for 6 years and this is just step up my level. Thank you so much Dr. Berg.
I have been doing OMAD for the last 10 days now. Fasted for 65 hrs. I started off with 111 lbs. My weight stays at 107 lbs for the last 4 days. Good! I want to stay on OMAD for awhile. I eat high quality foods and organic. I have no hunger and no side effects except for the initial 65 hours fast. Didn't make it to 72 hrs. One of my family members is doing the 16 hr IF. The BP is down and the A1C is down. All normal now. Thanks to DR. Eberg!
Wow Master Doc, Definitely #2. I am currently doing that, for the fat, I used to eat this couple of months ago constantly , and eating slowly without realizing that I was snacking all the time. However nowadays as of last 2 months , I was eating peanutbutter in the eating window, afyer eating vegetables id eat half the jar peanut butter ( Sprouts organic, 1g sugar; 2g sugar O organics ) as a 'feel good ' snack during the keto window. 🌊 this video even further explains the things once your adjusted to Keto , that one may have questions about. Amazing , nothing short of Greatness ‼️
I've started IF and keto end of June, due to health reasons. Lost some unwanted middle section fat, my appetite decreased, I felt clear minded, energetic etc then October hitted and my excuse is the cold got to me and I started to eat nuts and seeds like a mad person. Gained the weight back, felt bloated, my digestive system reacted badly and I got terrible itches which by elimination, realized the seeds were giving me an allergic reaction. I'm back on track since yesterday. Please God take the itches away and I promise I won't go over board with the seeds and nuts. Thank you Dr Berg for sharing your knowledge.
Same is the case with me I was doing good but these seeds spoiled my routine n I got digestive issues, but now I'm back to normal Will never make excuses again
I have been doing IF for more than a year now and what you said in this video makes a lot of sense. Thank you very much for the excellent information that you share. I'm really sorry that RUclips is now censoring you. It must be pressure from their advertisers in the food industry.
Going to start doing everything you teach Dr. Berg. I feel absolutely terrible every day. I'm hoping I can turn things around before they get worse. Thanks for all the great information!
Stick with it. I've lost 120 lbs and my wife 90. Any craving you have for sugar and carbs will eventually leave. You'll be amazed at how much influence our poor diets had over our overall health and mood.
Sounds like a great idea 💡Please start; healthy Keto and fasting window that's best for you. I started doing keto 6 months into Covid and lost 32 pounds within a span of 5 months. When I added intermittent fasting it really made everything better. Overall, I remember my mood and mental clarity improved. In recent months I "relapsed" and it's the worst thing that happened. Too many headaches upon waking up, unnecessary cravings and brain fog. Also, the level of eating when NOT actually being hungry is insane. I started with 18/6, but 20/4 just feels right to me. Recent 72 hour fast was a first for me as I've only ever mostly done 48. Regarding your post I connected with the always just feeling terrible.
Good morning Dr Berg, I do Healthy Keto IF and OMAD.Yesterday I had my Cholesterol test done just because I wanted it, here is what my Dr messaged me. Quote(I'm not sure if I have ever seen that high of an HDLbefore. WE will monitor at next physical) lol. Thank you Sir. May God Bless you and your family.
I just found your collection of supplements and bought all of them . I love that you dont push it on us but super grateful its there 🙏 ❤. Your amazing, learning so much from you and Dr Mindy Pelz changing my life in ways i thought impossible at my age . 🎉🎉🎉
Started cross fit, actual classes not just on my own. It's interesting, people are telling me how hard it is, how much my body is going to hurt etc. I'm not experiencing any of this, I seem to doing better then others that have been there much longer. The instructor's seem interested, they don't know about omad keto. Not bad for 58.
I'm in your age group but haven't gotten back to the gym (yet). Just imagine if we knew about Keto and OMAD in our 20's ( and had the wisdom to do it😂😂)
@@jaecheveyo5140 Yea, I had to go through a health free fall for a few years to really value my health. Congratulations to anyone like us to realize they have a choice with their health. How many people can say they had a health increase in their late 50's. The gym is good, to control mussel loss, the best of luck to you.
Dr Berg, when I opened youtube earlier today, it opened to one of your videos from 7 months ago. I watched it (of course), and after it played, for the first time ever, youtube opened a survey asking me if the video was a good selection for me and asked why out of 4 reasons. I'm hoping this means they have listened to you and are seeking user feedback about your videos 😊
Thank you Dr. Berg for giving an option on either having an olmad or two meals a day in maintenance plus supplements plus being patient wrong can’t be corrected in a day was your body in that shape in one day
I went from 220 to 175 on Keto + IF but got stuck at 175. For some reason I got it in my head I didn't need to workout or do any fitness and over time my weight ticked up to 200. Also at the same time I stopped with fitness I had increased my binge drinking. You can drink on Keto, but it will pause your results. I was pausing my results too often. So I would recommend if you're stuck to cut out drinking and increase fitness.
Thank you Dr. Berg! Can you please tell us what you eat in a day and/or an example of some meals to eat for intermittent fasting and clean keto? Many thanks
Well, I just hit my keto/intermittent fasting goal last week. Over two years I went from weighing 185 to 140, a size XL shirt back to the medium size shirts I wore in college decades ago. It's great to not be afraid of blood pressure measurement machines anymore. But it's a mindset. Cheating and over eating of anything just delays the process. I learned to get a few hundred strategic calories a day, and during the final phase I was running or walking two to four miles a day. Running is way easier when you aren't fat! I kept up my electrolytes and kept my blood sugar from getting to low as well. I also let my body level off and reach equilibrium every time I lost about ten pounds, so it wasn't all at once. (And, I fell "off the wagon" and gained a few pounds back a few times too.)
@@HelenaElenahelena I used an electrolyte powder mix I bought on Amazon, and I used a teaspoon on honey (like in a hot beverage) morning and evening, with about 12 hours between them. It turns out that when I was significantly into ketosis, the teaspoons of honey didn't move the keto meter one bit, but I'm sure they helped keep my blood sugar levels up. But this is what worked for me, everyone needs to understand their own body and know what they should or should not do. I just share what worked for me.
@@BasementBerean thanks, I do intermittent fasting from 16 to 24 hours and I am not hungry but on few occasions I suffer from headaches I am looking for a solution
Keto and fasting is the best, I use to get heart burn all the time, now I never get it unless I eat crap. I’ll never forget what you have taught me berg 🙏 everyday we learn more
Hello Dr. Berg, thank you so much for all the informative videos. I had a question, I am 25 years old and I usually have my first meal around 2-3pm right after resistance training, I also train Jiu Jitsu / Muay Thai at 5:30pm some days at 6:30pm and don’t get home to eat my second meal until 8:00pm. I really don’t enjoy eating that late but I know I need too at least get another nutritional meal right after training. Is there another way you would recommend I can go about this ? Maybe replace meal with a shake ? I’d appreciate any advice, thank you.
I've been doing low carb(not really Keto), IF, whole foods for almost five years. 2MAD 18-6 to 19-5. It has worked very well, continues to work. More importantly, it is the only thing that has ever worked for me. Everything in this video is something I've run into, and this is solid info.
I’ve been doing Keto and OMAD for 7 months now and had great results-lost 20 kg and feel much more active. I struggle with stuffing myself mainly because food tastes SO much better now: vegetables taste like fruit, pan seared fish and meat tastes SO rich-I struggle to keep from enjoying it all during my eating window. I also try to keep the window as small as possible, so stuffing is almost inevitable (I also eat a gigantic salad). So I also bloat like a balloon frequently. Still losing weight, just fairly slowly now (less than 1 lbs per week).
@rickd438 currently I have 4 eggs scrambled in coconut oil, some type of meat (beef/pork/chicken), coffee with MCT and sugar free chocolate. I also take supplements, vital greens, ACV & lemon water. Occasionally I'll do chicken Caesar salads too. I will sometimes have a craving for something crunchy so will pistachios, and if I want a baked good will make a keto dessert.
I highly advise you go for it! Seeing as you already have experience with OMAD the transition will be relatively easy. A couple years ago I used to do omad then transitioned to omad rolling 48s like you. 1 meal every 48 hours continuously. You experience almost no hunger and people find it ironic when I tell them the less you eat, the less hungry you are. It’s true! The only thing you experience will be the occasional craving or simply the mental desire to eat as we’re trained to be constantly eating or planning our next meal. Once you deny your thoughts it’s smooth sailing. That 48 hour omad became 72 hour. It entirely changes your relationship with food and puts YOU in control versus food controlling you. Food no longer becomes a thing of pleasure, but simply nourishment and fuel as God intended. God bless you on your journey. You got this!
Dr Berg, I get so much good health advice from you. Thank you so much. This on having one's next meal two to three hours after the first one is strange to me. The stomach takes four hours to digest a good meal. Then it should rest for one hour in order to have sufficient hydrochloric acid ready for the next meal. The stomach will still be digesting it's first meal when the second is introduced, and brings the digestion to a halt. The half digested food begins to ferment. Because it sits their waiting for the second food to get digested. Also the stomach appreciates daily regular meal hours. Like between 7 to 9 am. Then from 12 to 2 pm. This keeps the stomach physiology healthy. Drinking water should then be up to one hour before and two hours after the meals up to 8 pm so night visits to the little room are limited. Water should not be gulped down. The cells will not be benefitted, only the little room. So the 2.5 liters should be spread out to fit in the right hours around meal times. It is not easy at first.
hello doctor, your intermittent fasting videos and health tips have been invaluable to me, one of the best informative channels. Do you think you could talk about gluten free diets? I might have a gluten intolerance but doctors have had such contradicting statements about wheter it really is efficient or not. Have a wonderful day!
Doctor, my mom is diagnosed with gallstones last year and the number of stones and sizes of the stones has increased the largest being 12mm in size and 8-10 stones.She's also having high cholesterol.She doesn't have any sorts of pain in her right abdomen but gets bloated sometimes... Doctors suggest gallbladder removal but we strongly oppose that idea.. I have seen your videos regarding gallstones and it would be really helpful if you reply me with the specific video/instruction we need to follow. Thanks.
Hi Dr Berg, I'm wondering if there was ever a follow up video to the one you made some months ago about having your last meal at 1pm and essentially waking up and having breakfast. You said it was a new thing you were trying and you would send a follow up... not sure if I missed it.
I tried it and did it the wrong way. I skipped drinking water, I ate processed junk food and overate. Now I'm diagnosed with severe vitamin and iron deficiency and mild micocytosis. The medicines are now causing acne on my body. Basically I've messed up with my physical health due to my poor mental health. Earlier I was all fit and fine. During my high school due to all the pressure to excel, I used to confide in food for comfort, stopped exercising completely for 5 years after being a national level athlete in school. All this led to me being in depression, ignoring and being unaware of my physical health. So I decided to do intermittent fasting and messed up that too. To peeps out there, you'll be okay just be kind to yourself ❤ And thanks doctor! Your videos are helping me understand myself better and deal with it.
@@Eatmycream Yes unfortunately it does, I lift weights and had pretty high testosterone but I wanted to get rid of my acne, so I have taken all of Dr.Bergs advice and my test has practically crashed or at least it feels that way, but the acne is getting better, not sure if that's from eating clean and intermittent fasting and a healthy keto diet or if it's from my test crashing lol.
Great information, I personally do the one meal a day. I eat 10-12 cups of veggies with protein, a healthy fat and nutritional yeast. I sleep so good and have great energy during the day. I never count calories.
Great Video. I'm one of those people who aren't doing Keto or Intermittent Fasting in order to lose weight and would be happy to gain 5-10kgs. I seem to have a fast metabolism. I struggle at times with some of the things you have mentioned here and perhaps in another video. Even when I am not hungry I tend to have a desire to snack or eat more than I need. I am aware this is often due to boredom. Also, For example, the other evening when I was out and although I brought a meal with me to eat, my dinner time passede and I decided I could skip it. I was able to keep on as normal, not eating until around 12:30-1:00pm. (I do however have cereomonial cacao with a homemade coconut milk, and plenty of MCT and Coconut Butter, does this mess up my fasting? It really helps me to not eat until lunch time. It is my comfort with Keto). After that meal and a snack of some nuts, I ended up eating dinner, earlier than normal as I was going to be out again this evening. I realised while making it I could have gone without, though felt obliged to eat it. I definitely felt too full afterwards and a feeling of regret. I wonder after watching this, was I in ketosis and did this extra meal knock me out of it? I have been practising Keto for almost 5 full weeks now, 4 of these weeks eating two meals a day most, if not all of these days.
I'm considering a 48 hour fast and have watched your videos for months. Thank you for that. My question is, would a electrolyte beverage like G Zero (zero sugar, but has sodium) be OK to use during the fast to replenish electrolytes ?
Hello, Dr. Berg. I hope this message finds you well. I'm a big fan of your work, and your advice has been tremendously helpful to me. Recently, my mother was diagnosed with medullary thyroid carcinoma, and the tumour is over 23 mm in size. The doctor has recommended surgery within the next 1-2 months, and we'll be visiting Mumbai for her treatment. However, it's going to take about a month for all the necessary check-ups and test results before treatment can begin. I have a few questions: 1. Would radioactive iodine or ablation treatment be a better option than surgery for her condition? 2. What can she do or eat, or how should she conduct herself during this time period so that the tumour does not get any bigger or spread? I have been watching a lot of your videos, and I have come up with a plan for her: Water fasting (eating one time a day) Cruciferous vegetables Sauerkraut Brazilian nuts Vitamin D3 I would greatly appreciate your insights and any additional advice you can offer during this challenging time. Thank you for your valuable guidance. Pls keep doing the good work.
Peanuts have lectin. I used to eat peanuts as snack instead of chips. My arthritis got worse. I didn't know why until I came across Dr Gundry, avoid lectin rich foods such as squash, melons, peanuts. Now I eat lots of green leafy veggies, grow my own sprouts, baked it with eggs to camouflage veggies for the kids. Egg bites at store have these inflammatory ingredients. Kids love them 😋
thanks again, doctor!😇😇😇 always watching your vids. i am so happy i feel energize every day doing IF and low carb. i finally got rid of my dreadful brainfog i had for months!
❤ Thanks again, Dr. Berg, for your structured teachings! Maybe we can save more people from running red lights, flying through stop signs, feeding their kids Takis chips/nuts, and other brain damaging excitotoxins while vaping in school parking lots. ☀️Have a great day!
I’ve started today, I need to drop 9lbs, I hope I can do it! I want to get back to weight when I was a fast long distance runner, I feel absolutely miserable being heavier.
Hi Doc, I like this video. It is incredible to feel that I stop losing my weight-loss despite my daily 2/22 intermittent fasting. Earlier this week I pushed further to 48 hours with light weight lifting and brisk walking. A normal breakfast (less/no carbs) every time.. But yeah.. I guess I reached the plateau..
Another great one dr. Berg! Such great info for me right now!! I shouldn't weigh myself because the scale situation is an upset. But i feel so much better and my face looks thinner. My skin looks nicer. I am not hungry, i feel good about myself. And yet the scale hasn't shifted. But i will not quit because i know that it will take time and i have to be patient. Thank you for saying "get healthy to lose the weight". If i keep that as my motto it will give me more success than self hatred and depression about a stupid number on a scale.
Same with me. My face looks thinner but scale # hasn’t changed. It’s upsetting so I’m not weighing myself anymore. I’m not going to quit either. The main goal is to be healthy.
@@trixie9777 You go girl!!!! Would i like it better if the scale said a number i liked but i felt and looked awful?! We are so poisoned by the culture of a number.
I break my fast everyday after 11am and start with apple cider vinegar then sauerkraut, pickled gherkins and then I eat the salads such as avocado, tomatoes etc…. And then the meat or eggs or anything else. After my meals if I still have space i eat blueberries and kefir for desert. When I eat once per day I try to make my meal 2000 calories, but sometimes I eat twice per day.
Heads up, unless your gherkins are "naturally fermented" (not "pickled") they are not probiotic and likely contain more added sugar than you'd think. I mention it because you're obviously _very_ heath and probiotic conscious and wouldn't want that to be a thorn in your perfect diet that you didn't know about.
HELP!! I'm 61 years old. I do everything in the book, and I mean everything (even the icy shower!), Omad (20-4), strict keto, no stress, sleep well, I work out 5 times a week (TRX), supplements and yes, I have gained muscles but in the last year, gained 20 pounds! I will try to go back to 3 meals a day and see the effects. I want to get rid of my stubborn belly fat. People say that I look very fit, and I am, but this stubborn fat around the waist is still there! I am a former high-level athlete and high-level coach and... dumbfounded!
What would be considered too much PB ? I consume 50g as dessert after lunch and another 50g after dinner everyday, I've only been on keto+intermitting fasting for a month but feel great so far.
Dr Berg! Do you know if “natural flavors” in sparkling water will break a fast? Also will xylitol gum? I haven’t been consuming those while I fast because I am unsure. But it would be helpful if I could!
Dr Berg, I’ve been intermittent fasting for a couple of months, 4 days on 3 days off snd it had helped me lose s good bit of weight that I couldn’t do with keto. With the holidays this week I’m off but have developed a new problem and wondering if I screwed up my system. I now am allergic to dairy, I never was allergic to anything. I had some ice cream and my lips and tongue swelled up bad. Talked real funny for about an hour and broke out in hives all over. I had no clue what was going on till pharmacist told me it was a dairy allergy. Anything I can do to get rid of it? Thanks
That’s me! I gorged on peanut butter. Gained 5 pounds. Liver felt inflamed too. Too many almonds as well. Let’s see how I feel without the pb for a week.
I did healthy Keto with OMAD, also fast for 72 hours once a week. I was constipated and irregular for 3-4 days, even with probiotics. I stopped fasting for awhile and ate 2 meals a day instead. I lost a lot of weight, including muscle. Now that I’m weight training and exercising 3-4x a week, it’s difficult for me to fast bc I need to eat more often, a low-carb diet, which is raising my fasting blood glucose to be 104. Help😔
Eating gluten is the 8th mistake, which in my opinion, should be at the very top of the list. But I agree with everything else! ❤ Thank you, Dr Berg! ❤
Dr Berg why can’t you do OMAD with 50-80g of carbs? I’m 55, post menopausal and I’d like to incorporate root veggies and legumes into my meal, but when I do I start to gain weight. I’ve checked calories and it’s not over 1200. I’ve even checked ketones and they are there .1-.5 they are just low. Less than 1200 calories I’d have to eliminate dairy, which I love. Typical meal salad with roasted seeds, soft cheese, bacon bit and vinegar/oil dressing, 3-6 ounces meat, and cottage cheese, yogurt, kefir with berries or fruit for dessert. Sometimes instead of salad I like beans or lentils. Fruit is bits of pineapple, mango, apple, kiwi, but mostly berries. Why isn’t this sustainable if eaten once a day? I was 135, I’m now 160. 😢. Help!
Hi Dr. Berg! Really random an unrelated wiring for this video but - can you please talk about what may lighten the color of our eyes (iris)? I know latisse can change it (not lighten) but I’m wondering if there are any other medications/supplements that can make dark brown eyes become lighter brown without surgery/laser. Thank you!!!
Im a 37 f who just spent a month stint doing carnivore after almost 2 years doing keto and if. On mistake 1, doing carnivore i started craving muffins and bread. So i made some using a mix of home made chicken flour and home made whole egg powder. I dont do suoer clean keto, never have. Im a mentally disabled single mom/home maker/artist. Im on ssi, snap, etc. I cant really afford to eat out ir get things from the farmers market, or organic this grass fed grass finished that. I do in pots grow sone of my iwn veggies, some are firaged transplants like purskain. I use home made fertalizer like excess whey ive drained from yogurt, leftover bones after making bone broth that i blend with water, or veggie tble scraps/coffee grounds/tea bags/eggshells i put in a compost bin made from a 5 gal bucket. I mostly workout daily with a mix of cardio in the form of walking with a rucksack and strength training . Even if i dont do a sceduked workout, im on the bus in cebtral texas. Everythung i do is by foot ir bus, i walk a lot. I do not graze, im strict 2mad most days with the occadional omad or snack. At first i was more a 2-3 meal and maybe one snack gal deoending on hunger . I do occadiinally when i can affird it go to the farmers market and get one gallon of raw milk, like at most once a month. I make yogurt or skyr with it, drain the whey, and use that whey as starter for further batches made with cheapo pasturized milk. I mostly try to buy pasture raised eggs, though riggt niw i have cage free i got as part of a stire coupin deal and a 60 pk of cheapo eggs. Im cooking some but making whole egg powder with a large amount. I do what i can. I do buy some keto desserts like lillys or justins chocolate . I rareky eat them, i mostly opt for berries, yogurt, smoothies, and occasionlly a small amount of higher carb fruit like a couple oz of apple or like 1oz banana. When doing carnivire i got my sweet fix with smoothies and a few iz of 1% milk. The smoothies i woukd add home made heavy cream ir half and half yogurt to, some orange extract, cinnimon, ginger, nutmeg, and stevia. Did the same with the milk as part of a larger meal. Im very carful of what i do or do not eat. I log and track everything including any electrolytes or suppliments i may intake (currentky having to suppliment folate despite eating a lot of red and organ meat because if recent really low folate in dr appt labs. One of 2 resukts that concerned me because of my histiry of anemia). I also moulpiple times a day test both blood glucose and blood ketone levels . I have hashimotos, and i was morbidly obese and had my bidy giving out at age 34. Im 5'2. My start weight a year befire keto when i starter finding solutions and answers was at keast between 260-270 pounds. Im currently at 120.9. My shirt sise was between a 2xl and a 3xl. Im now between a medium and a small. My pant size was between 22-24. Im now a size 10. My bra suze was a 44i, im now a 34g. Im not at optimum weight because of stretched skin and cellulite, but im the smallest ive been since before i hit puberty. At 16 i was 111 pounds at 5'0. I was at optimum weight. I was a size 9 pant, size mediuk shirt, size 36d bra. Aside from my bust size im smaller at 120 pounds than i was over 2 decades ago with only a 2 inch height difference . And thats after havung a kid too. Well, my pant size is one size up, but i still feel smaller even if i know i dont look it and the scake certainly shows a 10 poubd difference . I eat what i like and eat when im hungry. I do once ir twuce a month tt3a5 myself with a very small amount if junk like 1 store bought mini cupcake when a se4vjng is 3. I eat it as a deseert as part of a la4ger healthy meal. Super clean keto isnt the only solution as long as you are smart and eat as clean and healthy as you can. Canned tuna and occadional spam and hit dogs mixed with say chicken or brisket or ground beef or pork loin and other really healthy ootions isnt gonna kill you as long as you keep the amount small and mix with a lot of better options to mix and match a meal. Heck, tomorrow for breakfast im planning to eat 1 starbucks bacon and gruyerre egbite and a jr jumbo jack burger patty with pork loin thats curry seasoned and a bit if the orange 3xtract and soice milk. Supper is the otyer eggbite wuth pork loin, sharp cheddar, and blue berries which wws the furst plant im re adding after a montb on carnivore behind ibsd d symptoms (not firmerly diagnosed but GP suspects, waiting for gastro appt to figure out what is the isdue and find more effective treatment than a mix of immodium and dycyclomine). I intened in a week or so to start testing veggies or chia seeds. Also whike i like peanut butter ive never eaten it much except for a while at age 11 as a tween puberty craving. Id in a hour eat a whoke jar. When my mom got too pissed over daiky buying peanut butter id eat by diping boiled eggs in or make oeanut butter and harr boilec egg sandwiches . Still dont kniw what i was thinking, kinda like when i was oregnant and craved sour gummies with ice cream. Weird hirmines bring out freaky foid cravungs.
What about having to get in enough protein in just 2 meals? My calculations say 126 grams is what I should get in each day healthily. It seems like a lot crammed into 2 meals. I've lost 15 lbs so far on IF and want about 30 more off. Dr. Berg?
I've been living on two meals a day since childhood we didn't eat breakfast only lunch and dinner and we were encouraged not to eat peanut butter but sometimes food was limited and peanut butter was the cheapest food item we could afford else nothing hence we sometimes had to make acceptions much to the dismay of parentals I remember the fuss made as we reluctantly ate peanut butter sandwiches, as for fasting I'm familiar with fasting I participated in fasting in my youth but I noticed my physical tolerance for fasting wasn't and still isn't very good. I've mentioned this before but I tend to feel unwell if I attempt to fast for longer than a few hours, I get jittery dizzy weak etc I then feel as if I'm going to pass out this is partially why I don't participate in fasting for longer than a few hours or less. my health needs improvements to be able to safely handle fasting. I simply eat when hungry I don't have a big appetite, I rarely consume more than necessary especially with the depression I experience. can't lie though during monthly visits I get odd appetite spikes haha but beyond that I don't usually eat much, as for weight I'm on the small side I think partially due to CP my proportions are a bit different I have slim lower half in terms of muscle mass but the upper half is average size. I lose weight quickly meaning my clothes become loose if I accidentally skip lunch for only two day's and I began feeling unwell thus I had better eat when my body signals me to at least until I feel strong enough to handle it. I recall my Mom feeling concerned for me during fasting as a kid/teen due to how poorly I was able to handle it back then she was like you don't look well, and we can't afford another trip to hospital you should eat. mind you I had visited hospital pretty often as a kid for CP treatment assessments which Dr we're unsure of during my time, as for over eating after the fasting period I didn't over eat upon the end as my appetite would shrink so I could only eat small amounts at a time but yeah I haven't had the best experience with fasting thus far.
Dr. Berg, many thanks for the enlightening videos. I am 37 and have been doing OMAD for almost 2 years but then recently reverted to 2 meals a day within a 6-hour window. This was because my appetite increased as I went back to work out in the gym, and I just could not get enough calories in.. For men at my age who work out every day, what fasting pattern would you recommend? Thank you and keep up the great work.
Спасибо доктор за все❤.Есть еще маленькая просьба,снимите пожалуйста ролик про коллаген,про пептиды коллагена и про морской коллаген,в чем отличие?В последнее время много говорят про пептиды,это опять маркетинговый ход?🤔
Need two new hips...I'd gained weight...now doing rolling 36s...have lost 25 pounds in 2 months...and feeling better. ❤ Thanks Dr. Berg and everyone for sharing.
My doctor told me to do no more than 15% of my daily intake of food as nuts and fruit and if I do nuts to do either pre soaked nuts or probiotic nuts. This is because molds and anti nutrients are present in most nuts. She said to focus instead on healthy animal fats and cold pressed unrefined Coconut oil.
When i started my 16:8/5:2 i had just bought a new jar of peanut butter. A month later it was getting low lol something in my body went from loving peanut butter to instinctively avoiding it. I buy a lot of mixed nuts and avoid premade health foods for fresh food
It is NOT possible to get Electrolytes with no sugar or Moltadextrin here in Germany. So I always have to take Seasalt with Lemon juice on my prolonged fasting days.
Surely it’s not just me experiencing this ?… but the first few weeks of fasting was a breeze … going for 17 to 20 hours was easy no hunger ..lots of energy I felt good ! Alas now even if it’s a 16 hour fast after twenty minutes of eating my first meal I am feeling so fatigued to the point where I must sleep … I have an auto immune issue and from that or because of that I had a fatty liver diagnosed last year I’m not a alcohol drinker and I have been on a healthy keto diet for the last 5 years So is it my liver causing this fatigue or is it not taking electrolytes or potassium ? I’m now in fear that if I fast again my energy will dip I’m currently eating my first meal much earlier around 9.30am and my energy has stopped dipping ..I feel back to my normal before I ever started on this journey of fasting … and I so believe that my body can heal and rejuvenate with fasting but I’ve hit a wall with what to do next … can you help me figure this out ? Thank you so much 😊
Dr Berg notes:
The biggest intermittent fasting mistakes:
1. Eating too much of the wrong foods when not fasting, like peanut butter, almond flour, and keto bars or desserts
• Consume organic Valencia peanut butter.
• Consume celery with your peanut butter.
• Consume other types of nuts.
• Include healthy, high-quality foods in your diet, like meats, eggs, fish, and vegetables.
2. Not doing keto and intermittent fasting together
• Doing keto and intermittent fasting together will make fasting easier and boost your results.
3. Doing low-result patterns of fasting
• Choose a pattern that includes one to two meals a day with no snacks between your meals.
• Try to go as long as you can before you have your first meal.
• Try to make your eating window only two to four hours and your fasting period at least 20.
4. Stuffing yourself
• Your body consumes your own fat when you’re not eating food.
• Don’t worry about how many calories you need to consume. Instead, just think about what you feel comfortable eating in your meal.
5. Not taking B vitamins and electrolytes
• Your body demands more B vitamins and electrolytes when you’re fasting.
• Get B vitamins from a natural source like nutritional yeast.
• Consume a high-quality electrolyte product with high amounts of potassium and no hidden maltodextrin.
6. Not doing the healthy version of the keto diet
• Avoid dirty keto and do Healthy Keto® instead
7. Stopping if they plateau
• You may lose more weight at first because it’s water weight. After you lose water weight, your weight loss may slow, but you’re burning fat-this is normal.
• There are things you can do to speed up the process, like fasting longer, cutting your carbs lower, doing periodic prolonged fasting, exercising, sleeping longer, reducing stress, and taking berberine or cinnamon.
Thank you Dr Berg! 🐱👍🏿
I'm 56 years old, and I've been on your version of a healthy keto for 1-1/2 years now. Also, your fantastic supplements. About 6 months now doing (OMAD), I'm very fortunate not to make any of those 7 mistakes. This has dramatically helped and changed my life and improved my a-fib if not corrected most of it, and my brain overcome a (schiymic) stroke over 3 years now. There's no way I'm planning to go back to my old bad eating habits and prescription medications. I have never in my life felt better as far as thinking clearer, energy, strength, stamina, and so much more. Thank you so much, Dr. Berg, for your best information out there on keeping us healthy!!!
One issue with morning fasting, especially after 50 is lots of people that age often have chronic medical conditions they need to take medications for, which need to be taken in the morning WITH food. That means they need something in their stomach. Balancing this can cause issues.
I totally understand that. I was on numerous prescription medications before starting on healthy keto for 25 years. I gradually worked my way off those meds. Believe me, it didn't happen overnight. Good luck to those who are willing to get better health!
@@eatwhatukiii2532then move up the eating window I don’t think his point is to not eat in am but rather start when hungry. Also the amount of food with prescriptions doesn’t have to be that much.
@donnacharles7348 I'm already adapted to (OMAD) 20 or 24 fast every day. A lot of hard hard work and self-discipline have got me to where I want to be now. Hard work pays off 💪
Good job. Keep up the good work. Would you like to share your Keto/ IF success story on my website? I'd be happy to see your story there. Feel free to upload your story here: www.drberg.com/add-client-success-story
Dr. Berg the goat, i was 260lbs in February 2023, its Nov 2023 im 200lbs now, i was prediabetic and all my blood sugars are normal now and all i did was follow his advice!
I eat my first meal at 12 noon and do not eat after 4 PM. It is working for me.
Basically don’t eat processed foods
Lol.. So you don't eat coocked food either..?
Exactly 😂
@@karerabbe7829you process it yourself
To be more precise, don’t eat food processed with techniques invented in the past 150 years.
@@karerabbe7829 I don’t think you understand what processed means….I’m not making salad in a factory, adding preservatives, and boxing it when I make a bowl of salad.
I usually eat within a 2 hour window with a BIG A$$, raw, multi-vegetable salad with berries, EVOO and balsamic vinegar then eat 16 oz of ground beef with sautéed mushrooms and onions. I will end with a handful of walnuts. I alternate my protein with chicken legs, thighs, salmon, sardines, herring, eggs or a combination and fast 22 hours
Same with me, I eat all i want except white sugar in one BIG mid day meal 👍
My intermittent fasting also morphed into OMAD with a similar diet. But I would often put myself in a food coma with the big meals, so I make my big meal but only eat until full, then finish later if I'm hungry. If I wasn't hungry later, I knew the meal was too big.
You should research Oxalates (Dr. Berg and others), your salads may not be as healthy as you think
@@jaecheveyo5140
Agree, kale, Rocket, Cabbage lower in oxilates
I did a 7 day fast after I broke my foot Aug 8th this year I was desperate and did not have time or patience for the down time. I have to say I think it helped speed up the healing process. I mostly noticed the bruising disappear practically over night. AND while it didn’t help with the crazy night time pain if I kept moving in the day time it seemed to help the pain and inflammation. I felt like I should do it again and probably even like once a month but never committed to that and now am like 90% healed and just waiting for my foot to go back into a normal shoe again. I am a believer in the imune system I remember when I first found Dr. Berg he was the first Doctor I’d ever heard before that shared this information about health and healing. I am so grateful for his videos and I’m watching the shift taking place all around me. 🤙🏼Go Doc go! 😇
I started following your advise dr Berg and I feel more energy and less cravings just as you explained. I am so excited to heal and improve my body. I am so greatful that you are willing to share this jnfo.
After starting keto and making these mistakes and trying different approaches for 15 months, now everything is stabilizing at the point of true OMAD and 20:4 IF. Major improvements are found in the lack of cravings and consistent weight. Too many other improvements to list here. Am very wary of restaurants and haven’t gone to one in 3 years but willing should the need arise
Yes! Absolutely! Sugar alcohols do indeed disrupt digestion and sabotage your mood. When I stopped (and omitted some protein powders) the effects of healthy keto went into overdrive! That and losing weight on OMAD is the brass ring for me! But I appreciate that having (some) weight is not unreasonable. Especially when all of the other cylinders of the diet are firing! My healing, mood and concentration have been much better despite not being nearly as slender as I was earlier in the year. I am working to get back to that slender weight, though.
Thank you for this and your other road maps to health!
I’d definitely do a video on how big is too big and how slender (may be) too slender, while on keto and intermittent fasting. Thanks again!
When I started doing the intermittent fasting combined with a low carb diet, in little over 2 months I lost 20 kilos. I went from being 95 to 75 kilos. So it clearly worked very well for me.
That doesn’t sound super healthy losing 45 pounds that quickly……..you must be overestimating your loss or you’re eating very little as to lose 1 pound 3500 calories need to be burned and the average healthy adult male needs to consume 1800-2200 calories per day.
@@TheGreatSalsaManI did 35 lbs in 3 months. Average fasting duration is about 17 hours daily. Only two meals per day...same amount of food (my two meals are feasts of meat, eggs, cheese and leafy greens) Zero snacks. I also do light calisthenics workout every 2-3 days. At 45, went from 195 to 160 and now all muscly after being "skinny fat" for the last 25 years. Discipline is the key. Do not reduce calories. But make them good calories and stick to the new way of doing things. Discipline is #1!
@@TheGreatSalsaMan No not everestimating at least, lol.
I lost 18 kg in 3 months and my weight is the same since 6 months
Water loss made up for a big part of that weight loss. Your body retains less water when you reduce food intake.
I’m 58 and been doing 2 meals a day during wkdays and lost most of my belly fat. Thanks to your videos on Intermittent Fasting. I feel much better too. I eat dinner around 7-8 pm and don’t have lunch till around 1-2 pm. I do have a thermist of coffee with little oat creamer in the mornings. But wow! Thanks to your videos. I’m close to trying OMAD but content for now. Fyi been Pescatarian for 6 years and this is just step up my level. Thank you so much Dr. Berg.
I have been doing OMAD for the last 10 days now. Fasted for 65 hrs. I started off with 111 lbs. My weight stays at 107 lbs for the last 4 days. Good! I want to stay on OMAD for awhile. I eat high quality foods and organic. I have no hunger and no side effects except for the initial 65 hours fast. Didn't make it to 72 hrs. One of my family members is doing the 16 hr IF. The BP is down and the A1C is down. All normal now. Thanks to DR. Eberg!
Wow Master Doc,
Definitely #2. I am currently doing that, for the fat, I used to eat this couple of months ago constantly , and eating slowly without realizing that I was snacking all the time. However nowadays as of last 2 months , I was eating peanutbutter in the eating window, afyer eating vegetables id eat half the jar peanut butter ( Sprouts organic, 1g sugar; 2g sugar O organics ) as a 'feel good ' snack during the keto window.
🌊
this video even further explains the things once your adjusted to Keto , that one may have questions about.
Amazing , nothing short of Greatness ‼️
Great to know. Thanks for the awareness. Will take this in consideration. Happy health to everyone.
I've started IF and keto end of June, due to health reasons. Lost some unwanted middle section fat, my appetite decreased, I felt clear minded, energetic etc then October hitted and my excuse is the cold got to me and I started to eat nuts and seeds like a mad person. Gained the weight back, felt bloated, my digestive system reacted badly and I got terrible itches which by elimination, realized the seeds were giving me an allergic reaction. I'm back on track since yesterday. Please God take the itches away and I promise I won't go over board with the seeds and nuts.
Thank you Dr Berg for sharing your knowledge.
Same is the case with me
I was doing good but these seeds spoiled my routine n I got digestive issues, but now I'm back to normal
Will never make excuses again
This guy is a goldmine for health information.
Thank you for your comment. Appreciate it!
I have been doing IF for more than a year now and what you said in this video makes a lot of sense. Thank you very much for the excellent information that you share. I'm really sorry that RUclips is now censoring you. It must be pressure from their advertisers in the food industry.
He’s not being censored
Going to start doing everything you teach Dr. Berg. I feel absolutely terrible every day. I'm hoping I can turn things around before they get worse. Thanks for all the great information!
No problem. Wishing you good health!
Stick with it. I've lost 120 lbs and my wife 90. Any craving you have for sugar and carbs will eventually leave. You'll be amazed at how much influence our poor diets had over our overall health and mood.
Sounds like a great idea 💡Please start; healthy Keto and fasting window that's best for you. I started doing keto 6 months into Covid and lost 32 pounds within a span of 5 months. When I added intermittent fasting it really made everything better. Overall, I remember my mood and mental clarity improved. In recent months I "relapsed" and it's the worst thing that happened. Too many headaches upon waking up, unnecessary cravings and brain fog. Also, the level of eating when NOT actually being hungry is insane. I started with 18/6, but 20/4 just feels right to me. Recent 72 hour fast was a first for me as I've only ever mostly done 48. Regarding your post I connected with the always just feeling terrible.
Good morning Dr Berg, I do Healthy Keto IF and OMAD.Yesterday I had my Cholesterol test done just because I wanted it, here is what my Dr messaged me. Quote(I'm not sure if I have ever seen that high of an HDLbefore. WE will monitor at next physical) lol. Thank you Sir. May God Bless you and your family.
I just found your collection of supplements and bought all of them . I love that you dont push it on us but super grateful its there 🙏 ❤. Your amazing, learning so much from you and Dr Mindy Pelz changing my life in ways i thought impossible at my age . 🎉🎉🎉
Started cross fit, actual classes not just on my own. It's interesting, people are telling me how hard it is, how much my body is going to hurt etc. I'm not experiencing any of this, I seem to doing better then others that have been there much longer. The instructor's seem interested, they don't know about omad keto. Not bad for 58.
I'm in your age group but haven't gotten back to the gym (yet). Just imagine if we knew about Keto and OMAD in our 20's ( and had the wisdom to do it😂😂)
@@jaecheveyo5140 Yea, I had to go through a health free fall for a few years to really value my health. Congratulations to anyone like us to realize they have a choice with their health. How many people can say they had a health increase in their late 50's. The gym is good, to control mussel loss, the best of luck to you.
Dr Berg, when I opened youtube earlier today, it opened to one of your videos from 7 months ago. I watched it (of course), and after it played, for the first time ever, youtube opened a survey asking me if the video was a good selection for me and asked why out of 4 reasons. I'm hoping this means they have listened to you and are seeking user feedback about your videos 😊
I started to buy your book but a bit difficult since I'm not in the US, now I try to get your pdf first, thanks God. I've got some of them
Thank you Dr. Berg for giving an option on either having an olmad or two meals a day in maintenance plus supplements plus being patient wrong can’t be corrected in a day was your body in that shape in one day
I went from 220 to 175 on Keto + IF but got stuck at 175. For some reason I got it in my head I didn't need to workout or do any fitness and over time my weight ticked up to 200. Also at the same time I stopped with fitness I had increased my binge drinking. You can drink on Keto, but it will pause your results. I was pausing my results too often. So I would recommend if you're stuck to cut out drinking and increase fitness.
Thank you Dr. Berg! Can you please tell us what you eat in a day and/or an example of some meals to eat for intermittent fasting and clean keto? Many thanks
www.youtube.com/@DrEricBergDC/search?query=berg%20eats%20
and
www.youtube.com/@ketorecipes7915/videos
Well, I just hit my keto/intermittent fasting goal last week. Over two years I went from weighing 185 to 140, a size XL shirt back to the medium size shirts I wore in college decades ago. It's great to not be afraid of blood pressure measurement machines anymore. But it's a mindset. Cheating and over eating of anything just delays the process. I learned to get a few hundred strategic calories a day, and during the final phase I was running or walking two to four miles a day. Running is way easier when you aren't fat! I kept up my electrolytes and kept my blood sugar from getting to low as well. I also let my body level off and reach equilibrium every time I lost about ten pounds, so it wasn't all at once. (And, I fell "off the wagon" and gained a few pounds back a few times too.)
How do you keep electrolytes and blood sugar from getting to low? Congrats on your progress 👍
@@HelenaElenahelena I used an electrolyte powder mix I bought on Amazon, and I used a teaspoon on honey (like in a hot beverage) morning and evening, with about 12 hours between them. It turns out that when I was significantly into ketosis, the teaspoons of honey didn't move the keto meter one bit, but I'm sure they helped keep my blood sugar levels up. But this is what worked for me, everyone needs to understand their own body and know what they should or should not do. I just share what worked for me.
@@BasementBerean thanks, I do intermittent fasting from 16 to 24 hours and I am not hungry but on few occasions I suffer from headaches I am looking for a solution
Keto and fasting is the best, I use to get heart burn all the time, now I never get it unless I eat crap.
I’ll never forget what you have taught me berg 🙏 everyday we learn more
Hello Dr. Berg, thank you so much for all the informative videos. I had a question, I am 25 years old and I usually have my first meal around 2-3pm right after resistance training, I also train Jiu Jitsu / Muay Thai at 5:30pm some days at 6:30pm and don’t get home to eat my second meal until 8:00pm. I really don’t enjoy eating that late but I know I need too at least get another nutritional meal right after training. Is there another way you would recommend I can go about this ? Maybe replace meal with a shake ? I’d appreciate any advice, thank you.
I've been doing low carb(not really Keto), IF, whole foods for almost five years. 2MAD 18-6 to 19-5. It has worked very well, continues to work. More importantly, it is the only thing that has ever worked for me. Everything in this video is something I've run into, and this is solid info.
Thanks for sharing your experience here. Stay safe and healthy!
great info, thanks doc. Please do a whole show on the wrong or caution foods. I've already learned a lot from this one
This video may be helpful:
ruclips.net/video/3iG8RYyumYE/видео.html
I’ve been doing Keto and OMAD for 7 months now and had great results-lost 20 kg and feel much more active. I struggle with stuffing myself mainly because food tastes SO much better now: vegetables taste like fruit, pan seared fish and meat tastes SO rich-I struggle to keep from enjoying it all during my eating window. I also try to keep the window as small as possible, so stuffing is almost inevitable (I also eat a gigantic salad). So I also bloat like a balloon frequently.
Still losing weight, just fairly slowly now (less than 1 lbs per week).
I've been doing OMAD and absolutely love how I feel. Going to try alternate day OMAD for November & reap even more benefits. Thanks Dr Berg!
@elsatesfam5229 What do you eat to not get hungry or have cravings with OMAD?
@rickd438 currently I have 4 eggs scrambled in coconut oil, some type of meat (beef/pork/chicken), coffee with MCT and sugar free chocolate. I also take supplements, vital greens, ACV & lemon water. Occasionally I'll do chicken Caesar salads too. I will sometimes have a craving for something crunchy so will pistachios, and if I want a baked good will make a keto dessert.
@@elsatesfam5229 Thanks
I highly advise you go for it! Seeing as you already have experience with OMAD the transition will be relatively easy. A couple years ago I used to do omad then transitioned to omad rolling 48s like you. 1 meal every 48 hours continuously. You experience almost no hunger and people find it ironic when I tell them the less you eat, the less hungry you are. It’s true! The only thing you experience will be the occasional craving or simply the mental desire to eat as we’re trained to be constantly eating or planning our next meal. Once you deny your thoughts it’s smooth sailing. That 48 hour omad became 72 hour. It entirely changes your relationship with food and puts YOU in control versus food controlling you. Food no longer becomes a thing of pleasure, but simply nourishment and fuel as God intended. God bless you on your journey. You got this!
Thanks for sharing your experience here. Stay safe and healthy!
Dr Berg, I get so much good health advice from you. Thank you so much. This on having one's next meal two to three hours after the first one is strange to me. The stomach takes four hours to digest a good meal. Then it should rest for one hour in order to have sufficient hydrochloric acid ready for the next meal. The stomach will still be digesting it's first meal when the second is introduced, and brings the digestion to a halt. The half digested food begins to ferment. Because it sits their waiting for the second food to get digested.
Also the stomach appreciates daily regular meal hours. Like between 7 to 9 am. Then from 12 to 2 pm.
This keeps the stomach physiology healthy. Drinking water should then be up to one hour before and two hours after the meals up to 8 pm so night visits to the little room are limited. Water should not be gulped down. The cells will not be benefitted, only the little room. So the 2.5 liters should be spread out to fit in the right hours around meal times. It is not easy at first.
Thank you from t this information. Right on time when I needed 🙏🏻
Most welcome!
hello doctor, your intermittent fasting videos and health tips have been invaluable to me, one of the best informative channels. Do you think you could talk about gluten free diets? I might have a gluten intolerance but doctors have had such contradicting statements about wheter it really is efficient or not. Have a wonderful day!
Always so motivating! 💪 I have started with 16 hr fasting since last year and now I can do even 22 hr. Thank you Dr Berg!
Fantastic! Well done!
De berg I’m doing two meals a day 20 hour fasts to start is this still be dry good for weightloss etc?
Most sensible nutrition advice on You tube , subscribing now
Glad you found it useful! Thanks for subscribing!
Doctor, my mom is diagnosed with gallstones last year and the number of stones and sizes of the stones has increased the largest being 12mm in size and 8-10 stones.She's also having high cholesterol.She doesn't have any sorts of pain in her right abdomen but gets bloated sometimes... Doctors suggest gallbladder removal but we strongly oppose that idea.. I have seen your videos regarding gallstones and it would be really helpful if you reply me with the specific video/instruction we need to follow.
Thanks.
Just get them removed
Then she goes keto
Hi Dr Berg, I'm wondering if there was ever a follow up video to the one you made some months ago about having your last meal at 1pm and essentially waking up and having breakfast. You said it was a new thing you were trying and you would send a follow up... not sure if I missed it.
I tried it and did it the wrong way. I skipped drinking water, I ate processed junk food and overate. Now I'm diagnosed with severe vitamin and iron deficiency and mild micocytosis. The medicines are now causing acne on my body. Basically I've messed up with my physical health due to my poor mental health. Earlier I was all fit and fine. During my high school due to all the pressure to excel, I used to confide in food for comfort, stopped exercising completely for 5 years after being a national level athlete in school. All this led to me being in depression, ignoring and being unaware of my physical health. So I decided to do intermittent fasting and messed up that too.
To peeps out there, you'll be okay just be kind to yourself ❤
And thanks doctor! Your videos are helping me understand myself better and deal with it.
Thank you again Dr Berg
God bless you and your team
Thank you very much. You too!
I eat 7 meals per week - every 24 hours
Feeling great
Thanks D.B.
Some other fitness influencer was saying that IF decreases testosterone. Is it true?
Can you please tell me about your personal experience
@@Eatmycream Yes unfortunately it does, I lift weights and had pretty high testosterone but I wanted to get rid of my acne, so I have taken all of Dr.Bergs advice and my test has practically crashed or at least it feels that way, but the acne is getting better, not sure if that's from eating clean and intermittent fasting and a healthy keto diet or if it's from my test crashing lol.
Great information, I personally do the one meal a day. I eat 10-12 cups of veggies with protein, a healthy fat and nutritional yeast. I sleep so good and have great energy during the day. I never count calories.
You do a fantastic work! Thank you!
I appreciate your support! Glad to help!
Great Video. I'm one of those people who aren't doing Keto or Intermittent Fasting in order to lose weight and would be happy to gain 5-10kgs. I seem to have a fast metabolism. I struggle at times with some of the things you have mentioned here and perhaps in another video. Even when I am not hungry I tend to have a desire to snack or eat more than I need. I am aware this is often due to boredom. Also, For example, the other evening when I was out and although I brought a meal with me to eat, my dinner time passede and I decided I could skip it. I was able to keep on as normal, not eating until around 12:30-1:00pm. (I do however have cereomonial cacao with a homemade coconut milk, and plenty of MCT and Coconut Butter, does this mess up my fasting? It really helps me to not eat until lunch time. It is my comfort with Keto). After that meal and a snack of some nuts, I ended up eating dinner, earlier than normal as I was going to be out again this evening. I realised while making it I could have gone without, though felt obliged to eat it. I definitely felt too full afterwards and a feeling of regret. I wonder after watching this, was I in ketosis and did this extra meal knock me out of it? I have been practising Keto for almost 5 full weeks now, 4 of these weeks eating two meals a day most, if not all of these days.
I'm considering a 48 hour fast and have watched your videos for months. Thank you for that. My question is, would a electrolyte beverage like G Zero (zero sugar, but has sodium) be OK to use during the fast to replenish electrolytes ?
Great information, Dr. Berg! You have helped me so much since I’ve found your channel! Appreciate everything you do! ❤️
My pleasure! Glad to help!
Great. Recommended you to my sister who has been practicing IM for some time. Looking great and lots of energy. Thanks once again😀
Wonderful! You're very welcome!
Hello, Dr. Berg. I hope this message finds you well. I'm a big fan of your work, and your advice has been tremendously helpful to me.
Recently, my mother was diagnosed with medullary thyroid carcinoma, and the tumour is over 23 mm in size. The doctor has recommended surgery within the next 1-2 months, and we'll be visiting Mumbai for her treatment. However, it's going to take about a month for all the necessary check-ups and test results before treatment can begin.
I have a few questions:
1. Would radioactive iodine or ablation treatment be a better option than surgery for her condition?
2. What can she do or eat, or how should she conduct herself during this time period so that the tumour does not get any bigger or spread?
I have been watching a lot of your videos, and I have come up with a plan for her:
Water fasting (eating one time a day)
Cruciferous vegetables
Sauerkraut
Brazilian nuts
Vitamin D3
I would greatly appreciate your insights and any additional advice you can offer during this challenging time.
Thank you for your valuable guidance. Pls keep doing the good work.
Please make a video about SIFO (small intestinal fungal overgrowth)
Peanuts have lectin. I used to eat peanuts as snack instead of chips. My arthritis got worse. I didn't know why until I came across Dr Gundry, avoid lectin rich foods such as squash, melons, peanuts.
Now I eat lots of green leafy veggies, grow my own sprouts, baked it with eggs to camouflage veggies for the kids. Egg bites at store have these inflammatory ingredients. Kids love them 😋
I've never heard that about peanut butter, wow! Thank you!
thanks again, doctor!😇😇😇
always watching your vids. i am so happy i feel energize every day doing IF and low carb. i finally got rid of my dreadful brainfog i had for months!
Very glad to be of help.
❤ Thanks again, Dr. Berg, for your structured teachings! Maybe we can save more people from running red lights, flying through stop signs, feeding their kids Takis chips/nuts, and other brain damaging excitotoxins while vaping in school parking lots. ☀️Have a great day!
I’ve started today, I need to drop 9lbs, I hope I can do it! I want to get back to weight when I was a fast long distance runner, I feel absolutely miserable being heavier.
Thank you so much Doctor Berg. I have followed your advise from March and so far i have learnt alot of you, your information is always useful ❤❤❤❤❤
You're very welcome!
wow thanks so much for the insight i have been eating way too much peanut butter since starting a ketogenic diet
Glad to help!
Hi Doc, I like this video. It is incredible to feel that I stop losing my weight-loss despite my daily 2/22 intermittent fasting. Earlier this week I pushed further to 48 hours with light weight lifting and brisk walking. A normal breakfast (less/no carbs) every time.. But yeah.. I guess I reached the plateau..
Another great one dr. Berg! Such great info for me right now!!
I shouldn't weigh myself because the scale situation is an upset. But i feel so much better and my face looks thinner. My skin looks nicer. I am not hungry, i feel good about myself. And yet the scale hasn't shifted. But i will not quit because i know that it will take time and i have to be patient. Thank you for saying "get healthy to lose the weight". If i keep that as my motto it will give me more success than self hatred and depression about a stupid number on a scale.
Same with me. My face looks thinner but scale # hasn’t changed. It’s upsetting so I’m not weighing myself anymore. I’m not going to quit either. The main goal is to be healthy.
@@trixie9777 You go girl!!!! Would i like it better if the scale said a number i liked but i felt and looked awful?! We are so poisoned by the culture of a number.
How long have you been IF? When I started I decided I wouldn’t weigh myself for 100 days, because I didn’t want to be discouraged and stop.
I break my fast everyday after 11am and start with apple cider vinegar then sauerkraut, pickled gherkins and then I eat the salads such as avocado, tomatoes etc…. And then the meat or eggs or anything else. After my meals if I still have space i eat blueberries and kefir for desert. When I eat once per day I try to make my meal 2000 calories, but sometimes I eat twice per day.
Heads up, unless your gherkins are "naturally fermented" (not "pickled") they are not probiotic and likely contain more added sugar than you'd think. I mention it because you're obviously _very_ heath and probiotic conscious and wouldn't want that to be a thorn in your perfect diet that you didn't know about.
HELP!! I'm 61 years old. I do everything in the book, and I mean everything (even the icy shower!), Omad (20-4), strict keto, no stress, sleep well, I work out 5 times a week (TRX), supplements and yes, I have gained muscles but in the last year, gained 20 pounds! I will try to go back to 3 meals a day and see the effects. I want to get rid of my stubborn belly fat. People say that I look very fit, and I am, but this stubborn fat around the waist is still there! I am a former high-level athlete and high-level coach and... dumbfounded!
Why dont you try something calming like morning yoga and meditation.
Im doing omad from February ,no keto , i have lost 10kilos, souper easy,no cravings, much less headaches ,overall condition very good
What would be considered too much PB ? I consume 50g as dessert after lunch and another 50g after dinner everyday, I've only been on keto+intermitting fasting for a month but feel great so far.
This is just the video I needed since I've been doing intermittent fasting for the past 3 weeks
Great. Thanks for watching!
Dr Berg! Do you know if “natural flavors” in sparkling water will break a fast? Also will xylitol gum? I haven’t been consuming those while I fast because I am unsure. But it would be helpful if I could!
Thank you Dr Berg. Beacuase of any sensoring I also have been watching what you cant post here on Rumble.
Thank you for following me on Rumble too. Appreciate it!
Dr Berg, I’ve been intermittent fasting for a couple of months, 4 days on 3 days off snd it had helped me lose s good bit of weight that I couldn’t do with keto. With the holidays this week I’m off but have developed a new problem and wondering if I screwed up my system. I now am allergic to dairy, I never was allergic to anything. I had some ice cream and my lips and tongue swelled up bad. Talked real funny for about an hour and broke out in hives all over. I had no clue what was going on till pharmacist told me it was a dairy allergy. Anything I can do to get rid of it? Thanks
That’s me! I gorged on peanut butter. Gained 5 pounds. Liver felt inflamed too. Too many almonds as well. Let’s see how I feel without the pb for a week.
I did healthy Keto with OMAD, also fast for 72 hours once a week. I was constipated and irregular for 3-4 days, even with probiotics. I stopped fasting for awhile and ate 2 meals a day instead. I lost a lot of weight, including muscle. Now that I’m weight training and exercising 3-4x a week, it’s difficult for me to fast bc I need to eat more often, a low-carb diet, which is raising my fasting blood glucose to be 104. Help😔
Eating gluten is the 8th mistake, which in my opinion, should be at the very top of the list. But I agree with everything else! ❤ Thank you, Dr Berg! ❤
Hi Dr Berg, What brand of organic Valencia peanut butter do you buy? There are not many outside there. Costco sells it but it is in a plastic jar.
hahaha .... I just started IF recently. You caught me out on the very first item. Thanks for that. I will be careful from now on.
Dr Berg why can’t you do OMAD with 50-80g of carbs? I’m 55, post menopausal and I’d like to incorporate root veggies and legumes into my meal, but when I do I start to gain weight. I’ve checked calories and it’s not over 1200. I’ve even checked ketones and they are there .1-.5 they are just low. Less than 1200 calories I’d have to eliminate dairy, which I love. Typical meal salad with roasted seeds, soft cheese, bacon bit and vinegar/oil dressing, 3-6 ounces meat, and cottage cheese, yogurt, kefir with berries or fruit for dessert. Sometimes instead of salad I like beans or lentils. Fruit is bits of pineapple, mango, apple, kiwi, but mostly berries. Why isn’t this sustainable if eaten once a day? I was 135, I’m now 160. 😢. Help!
Hi Dr. Berg! Really random an unrelated wiring for this video but - can you please talk about what may lighten the color of our eyes (iris)? I know latisse can change it (not lighten) but I’m wondering if there are any other medications/supplements that can make dark brown eyes become lighter brown without surgery/laser. Thank you!!!
Im a 37 f who just spent a month stint doing carnivore after almost 2 years doing keto and if. On mistake 1, doing carnivore i started craving muffins and bread. So i made some using a mix of home made chicken flour and home made whole egg powder. I dont do suoer clean keto, never have. Im a mentally disabled single mom/home maker/artist. Im on ssi, snap, etc. I cant really afford to eat out ir get things from the farmers market, or organic this grass fed grass finished that. I do in pots grow sone of my iwn veggies, some are firaged transplants like purskain. I use home made fertalizer like excess whey ive drained from yogurt, leftover bones after making bone broth that i blend with water, or veggie tble scraps/coffee grounds/tea bags/eggshells i put in a compost bin made from a 5 gal bucket. I mostly workout daily with a mix of cardio in the form of walking with a rucksack and strength training . Even if i dont do a sceduked workout, im on the bus in cebtral texas. Everythung i do is by foot ir bus, i walk a lot. I do not graze, im strict 2mad most days with the occadional omad or snack. At first i was more a 2-3 meal and maybe one snack gal deoending on hunger . I do occadiinally when i can affird it go to the farmers market and get one gallon of raw milk, like at most once a month. I make yogurt or skyr with it, drain the whey, and use that whey as starter for further batches made with cheapo pasturized milk. I mostly try to buy pasture raised eggs, though riggt niw i have cage free i got as part of a stire coupin deal and a 60 pk of cheapo eggs. Im cooking some but making whole egg powder with a large amount. I do what i can. I do buy some keto desserts like lillys or justins chocolate . I rareky eat them, i mostly opt for berries, yogurt, smoothies, and occasionlly a small amount of higher carb fruit like a couple oz of apple or like 1oz banana. When doing carnivire i got my sweet fix with smoothies and a few iz of 1% milk. The smoothies i woukd add home made heavy cream ir half and half yogurt to, some orange extract, cinnimon, ginger, nutmeg, and stevia. Did the same with the milk as part of a larger meal. Im very carful of what i do or do not eat. I log and track everything including any electrolytes or suppliments i may intake (currentky having to suppliment folate despite eating a lot of red and organ meat because if recent really low folate in dr appt labs. One of 2 resukts that concerned me because of my histiry of anemia). I also moulpiple times a day test both blood glucose and blood ketone levels . I have hashimotos, and i was morbidly obese and had my bidy giving out at age 34. Im 5'2. My start weight a year befire keto when i starter finding solutions and answers was at keast between 260-270 pounds. Im currently at 120.9. My shirt sise was between a 2xl and a 3xl. Im now between a medium and a small. My pant size was between 22-24. Im now a size 10. My bra suze was a 44i, im now a 34g. Im not at optimum weight because of stretched skin and cellulite, but im the smallest ive been since before i hit puberty. At 16 i was 111 pounds at 5'0. I was at optimum weight. I was a size 9 pant, size mediuk shirt, size 36d bra. Aside from my bust size im smaller at 120 pounds than i was over 2 decades ago with only a 2 inch height difference . And thats after havung a kid too. Well, my pant size is one size up, but i still feel smaller even if i know i dont look it and the scake certainly shows a 10 poubd difference . I eat what i like and eat when im hungry. I do once ir twuce a month tt3a5 myself with a very small amount if junk like 1 store bought mini cupcake when a se4vjng is 3. I eat it as a deseert as part of a la4ger healthy meal. Super clean keto isnt the only solution as long as you are smart and eat as clean and healthy as you can. Canned tuna and occadional spam and hit dogs mixed with say chicken or brisket or ground beef or pork loin and other really healthy ootions isnt gonna kill you as long as you keep the amount small and mix with a lot of better options to mix and match a meal. Heck, tomorrow for breakfast im planning to eat 1 starbucks bacon and gruyerre egbite and a jr jumbo jack burger patty with pork loin thats curry seasoned and a bit if the orange 3xtract and soice milk. Supper is the otyer eggbite wuth pork loin, sharp cheddar, and blue berries which wws the furst plant im re adding after a montb on carnivore behind ibsd d symptoms (not firmerly diagnosed but GP suspects, waiting for gastro appt to figure out what is the isdue and find more effective treatment than a mix of immodium and dycyclomine). I intened in a week or so to start testing veggies or chia seeds. Also whike i like peanut butter ive never eaten it much except for a while at age 11 as a tween puberty craving. Id in a hour eat a whoke jar. When my mom got too pissed over daiky buying peanut butter id eat by diping boiled eggs in or make oeanut butter and harr boilec egg sandwiches . Still dont kniw what i was thinking, kinda like when i was oregnant and craved sour gummies with ice cream. Weird hirmines bring out freaky foid cravungs.
“I lose too much weight.” Lol! What’s that like, Dr Berg?? 😄 Great video. I’m going to try the 4-hour eating window. Also good info on peanut butter!
For real…I exercise all day, eat a leafy green diet, fast and do my best to stay clear of bad foods and I just barely remain stagnant…
I have Acid Reflux unfortunatley and I can"t eat tomatoes is there any alternative to tomato to get the same benefit Thank you Dr Berg
What about having to get in enough protein in just 2 meals? My calculations say 126 grams is what I should get in each day healthily. It seems like a lot crammed into 2 meals. I've lost 15 lbs so far on IF and want about 30 more off. Dr. Berg?
I've been living on two meals a day since childhood we didn't eat breakfast only lunch and dinner and we were encouraged not to eat peanut butter but sometimes food was limited and peanut butter was the cheapest food item we could afford else nothing hence we sometimes had to make acceptions much to the dismay of parentals I remember the fuss made as we reluctantly ate peanut butter sandwiches, as for fasting I'm familiar with fasting I participated in fasting in my youth but I noticed my physical tolerance for fasting wasn't and still isn't very good. I've mentioned this before but I tend to feel unwell if I attempt to fast for longer than a few hours, I get jittery dizzy weak etc I then feel as if I'm going to pass out this is partially why I don't participate in fasting for longer than a few hours or less. my health needs improvements to be able to safely handle fasting. I simply eat when hungry I don't have a big appetite, I rarely consume more than necessary especially with the depression I experience. can't lie though during monthly visits I get odd appetite spikes haha but beyond that I don't usually eat much, as for weight I'm on the small side I think partially due to CP my proportions are a bit different I have slim lower half in terms of muscle mass but the upper half is average size. I lose weight quickly meaning my clothes become loose if I accidentally skip lunch for only two day's and I began feeling unwell thus I had better eat when my body signals me to at least until I feel strong enough to handle it. I recall my Mom feeling concerned for me during fasting as a kid/teen due to how poorly I was able to handle it back then she was like you don't look well, and we can't afford another trip to hospital you should eat. mind you I had visited hospital pretty often as a kid for CP treatment assessments which Dr we're unsure of during my time, as for over eating after the fasting period I didn't over eat upon the end as my appetite would shrink so I could only eat small amounts at a time but yeah I haven't had the best experience with fasting thus far.
DO NOT gorge yourself with the wrong food when breaking a fast.
Dr. Berg, many thanks for the enlightening videos.
I am 37 and have been doing OMAD for almost 2 years but then recently reverted to 2 meals a day within a 6-hour window. This was because my appetite increased as I went back to work out in the gym, and I just could not get enough calories in..
For men at my age who work out every day, what fasting pattern would you recommend?
Thank you and keep up the great work.
Exactly what you are doing: 18:6. For me, OMAD just lowered my BMR. Was impossible to lose weight.
@@keithzastrowwhat is BMR?
@@nevastrong2850 Metabolism.
Hello. You can follow the videos here: www.youtube.com/@DrEricBergDC/search?query=fasting%20build%20muscle
Спасибо доктор за все❤.Есть еще маленькая просьба,снимите пожалуйста ролик про коллаген,про пептиды коллагена и про морской коллаген,в чем отличие?В последнее время много говорят про пептиды,это опять маркетинговый ход?🤔
Dr Berg I do 20/4 fasting , but What happens if you break your fast for a day for some special reason?
Dr. Berg, I definitely have the peanut butter addiction. Do the toxins go away if I quit eating it ?
Need two new hips...I'd gained weight...now doing rolling 36s...have lost 25 pounds in 2 months...and feeling better. ❤ Thanks Dr. Berg and everyone for sharing.
One of Dr Berg's most important videos. I have been eating a lot more peanut butter ' he is so right
My doctor told me to do no more than 15% of my daily intake of food as nuts and fruit and if I do nuts to do either pre soaked nuts or probiotic nuts. This is because molds and anti nutrients are present in most nuts. She said to focus instead on healthy animal fats and cold pressed unrefined Coconut oil.
When i started my 16:8/5:2 i had just bought a new jar of peanut butter. A month later it was getting low lol something in my body went from loving peanut butter to instinctively avoiding it. I buy a lot of mixed nuts and avoid premade health foods for fresh food
Thank you so much Dr Berg, for sharing your wisdom and Ideas🎉🎉🎉
Glad to help!
Helo sir, i am from india can u explain about the red light cap for hair growth, is that really effectfull?
Which is the best time to: exercise, walk, or swim... At the beginning or the end of the intermittent fasting...?
Thank,
Sherif
Very helpful knowledges share with us Dr. Berg , I really appreciate you Sir.
Glad it helps!
When do you recommend taking (what time)our supplements? I generally take mine first thing in the morning. Is that interfering with fasting?
Excellent information to incorporate in my daily life!! Thank you Dr. Berg!! 🩷
Glad you found it useful!
Thank you dr.
Anytime!
It is NOT possible to get Electrolytes with no sugar or Moltadextrin here in Germany. So I always have to take Seasalt with Lemon juice on my prolonged fasting days.
Surely it’s not just me experiencing this ?…
but the first few weeks of fasting was a breeze … going for 17 to 20 hours was easy no hunger ..lots of energy I felt good !
Alas now even if it’s a 16 hour fast after twenty minutes of eating my first meal I am feeling so fatigued to the point where I must sleep …
I have an auto immune issue and from that or because of that I had a fatty liver diagnosed last year
I’m not a alcohol drinker and I have been on a healthy keto diet for the last 5 years
So is it my liver causing this fatigue or is it not taking electrolytes or potassium ?
I’m now in fear that if I fast again my energy will dip
I’m currently eating my first meal much earlier around 9.30am and my energy has stopped dipping ..I feel back to my normal before I ever started on this journey of fasting …
and I so believe that my body can heal and rejuvenate with fasting but I’ve hit a wall with what to do next …
can you help me figure this out ?
Thank you so much 😊
Thank you dr berg. Superb video.
Thank you very much. Glad you like the video. Thanks for watching.