Dr. Eric Berg proposes a very practical rule for healthy living: stop obsessing over trivial details (such as water intake and calories), and instead prioritize them by importance, gradually changing your lifestyle habits . Below are his seven recommended health changes, listed from most to least impactful:
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1. No Snacks
- Each meal stimulates insulin , which in turn increases fat storage and hinders liver repair.
- Eliminating daytime and late-night snacks helps lower insulin levels and initiate fat burning.
2. No Sugar
- The biggest culprit behind the rise in insulin levels due to glucose is...
- Clear out sugar in your home → After a few days, it switches to fat-burning mode, resulting in a noticeable improvement in appetite and fatigue.
3. Increase fat intake (Add Healthy Fat )
- A high-fat diet can help prolong the feeling of fullness , thus reducing the frequency of eating.
- Healthy fat sources: butter, ghee, chicken skin, fatty beef, fish oil
- The key to adipose tissue entering ketosis : initiating fat burning.
4. Add vegetables .
- Provides potassium, magnesium, and vitamins → to support metabolism and detoxification
- Vegetables are a good source of carbohydrates in a low-carb diet and do not affect ketosis.
- It is recommended to consume plenty of leafy green vegetables daily, and vegetable juice can be made using a blender.
5. Add protein .
- Supports muscle, skin, and bone repair
- The recommended serving size is 3–6 ounces (about the size of a deck of cards).
- Excess protein will be converted into sugar , which in turn hinders fat burning.
6. Get enough sleep ( Minimum 6 hours of sleep )
- Insufficient sleep → insulin imbalance, increased appetite, difficulty in losing fat
- It is recommended to have at least 6 hours of sleep each night , ideally 7-8 hours.
- Sleep quality is more important than the duration of sleep → a nap can be taken to make up for it.
7. Smart Exercise (Personalized Exercise )
- Insufficient sleep → Low-intensity activities such as walking are recommended
- Sufficient sleep → makes it possible to perform high-intensity interval training ( HIIT ).
- After exercise, you need to let your heart rate drop ; otherwise, it will affect sleep and recovery.
- The key is "recovery," not "overexertion."
In conclusion: Stop getting bogged down in trivial details; prioritizing is the key to true health.
Hong Kong people lead busy lives, bombarded with information. Maintaining health isn't about memorizing calories, but about gradually changing habits based on their importance . Starting today, a commitment to giving up snacks, a high-fat dinner, and a good night's sleep will lay a solid foundation for your health!
Don't be trapped by the myth that "health equals drinking more water." Only by focusing, prioritizing, and experimenting can you achieve true health!
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YouTube source: https://www.youtube.com/watch?v=4WKS0RM6EtM
YouTube Column: Dr. Berger in Chinese Health knowledge
