Fasting is the most important thing you can do for your health! Learn the basics of intermittent fasting.

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0:00 Introduction: Fasting basics 
0:35 The goal of fasting 
2:20 How to start intermittent fasting 
5:35 What is Healthy Keto? 
7:40 Intermittent fasting benefits 
9:00 How to get rid of snacking 
13:38 High cholesterol on keto and fasting 
15:47 Benefits of fasting for the liver
16:15 Fasting tips 
16:50 Fasting and exercise 
17:50 Supplements on keto 
19:00 Fasting mistakes

Today I’m going to show you the basics of how to do intermittent fasting. This is for both beginners and those who are advanced but are experiencing problems like keto plateau. 

With fasting, you’re trying to go from sugar-burning to fat-burning. 

What is Healthy Keto?:
Healthy Keto is not just a low-carb diet. With Healthy Keto, you want to eat quality low-carb foods that are higher in nutrients. 

The best indicators to know fasting is working: 
• Your appetite is gone 
• You can fast comfortably 

How to start intermittent fasting:
1. Push your breakfast further and further towards lunch (you can have bulletproof coffee or MCT oil) 
2. Eat at noon and add fat to the end of your meal 
3. Eat at six and add fat to the end of your meal 

A six-hour eating window with an 18-hour fasting cycle is great and can provide a lot of benefits, such as:
• Supporting cognitive function, focus, memory, creativity, and mood 
• Supporting the immune system
• Decreasing inflammation 

 How to get rid of snacking:
• Don’t buy snacks 
• Stay busy 
• Have a large dinner with plenty of fat
• Have apple cider vinegar in your water 
• Have lemon juice in your water
• Consume a large amount of vegetables during meals 

Things that will help you fast longer:
• Green tea 
• Cinnamon 
• Garcinia 
• Ginseng 
• Ginger 

What to do if you experience symptoms like keto flu or keto fatigue:
• Take B vitamins
• Take sea salt 
• Take electrolytes and trace minerals 

Fasting mistakes: 
• Consuming a small snack 
• Consuming a small amount of carbs 
• Thinking the results will happen quickly (give it time!)
• Consuming everything in moderation 

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Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

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Thanks for watching! I hope this helps you better understand the basics of intermittent fasting.