The 7 Important Intermittent Fasting Rules
Video Overview & Insights
I’ve condensed some of the most important information I've shared on intermittent fasting in past videos into these 7 intermittent fasting rules. Check this out.
As a type 2 diabetic on insulin what is the best way to fast?
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Dr Berg please tell me how prolonged intermittent fasting will save me from cancer if the process is going to be deplete my muscles and energy and began to on the soft tissue and cause me to be weak and destroy my organs how will this help me I will not be strong enough to fight the disease please enlighten me I want to do this and I have already began 4 days in but my family is having great concern
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Keto and organic foods are so expensive and almost impossible to add to diet😢
Healthy Keto and Intermittent Fasting:
https://www.drberg.com/healthy-keto-and-intermittent-fasting-plan
What about snacking in between your two meals, is it allowed? I fast from 3:00-3:30 until 11:30-1200 every day. Doing mostly carnivore very few carbohydrates. Cream in my coffee, half-and-half stuff like that.
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Keto Basics:
I have been doing intermittent fasting for some time now, and I have faced no problems so far. But many people counter that frequent water fasting causes gallstones.
Is it true?
https://youtu.be/vMZfyEy_jpI
https://youtu.be/mBqpaAKtnXE
Will a 10 calorie prenatal cause any issues?
https://youtu.be/3dHcT1-K-tw
Timestamps
I’ve fasted for 20 hours on keto today, my third long fast, I’m deep in ketosis 20 g of carbs, after 6 weeks, and I feel absolutely dreadful, like last week, similar to when I had sun stroke once. My head feels really bad after fasting, brain fog, depression etc. I was going to do this sardine thing but I’m not going to put myself through this fad. I’ve lost 500 grams, but I’m not hungry, but I’m running on empty, joyless. I’m too weak to work out, things are not being done, and worse, no joy - but it does control hunger. To loose 8 kilos I’ll have to stay on this diet for another 8 months and that sounds really unsustainable for my lifestyle, and eating so much salt can’t be good. I just can’t bear how bad it’s been for my mind and I want to keep depression at bay.
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Im on week 3 and even with slip up days ive lost 10 pounds so far. One meal a day while being a commercial electrian, im active all day, now im active all day running off all my extra jiggle puffs.
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avoid protein???
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One thing I'm doing is having sweet tea made from stevia for a sugar replacement and adding cinnamon to lower sugar levels im not diabetic but have family that is. That is my drink up until 7pm then I change to hibiscus tea since I have high blood pressure into that tea I also put in turmeric black pepper ginger. My fast widow is 20/4 but some days I do omad. It depends on how I feel each day but I do this every day I eat low carb. Don't know why I'm not losing weight. Also dealing with high cholesterol besides the high blood pressure.
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Beat fast n diner will that work ?
Today I’m going to cover the most important rules of intermittent fasting. I’ve done a lot of different videos on this topic, but I wanted to condense everything from those videos into just one.
The 7 most important intermittent fasting rules:
WHEN DRINKING YOUR COFFEE CAN YOU ADD SWEET AM\ND LOW??
1. Water, tea, and coffee are fine to have while fasting. I think drinking water while fasting is beneficial. Certain types of tea may actually help you fast for longer and decrease hunger. Coffee is fine, but don’t overdo it.
2. I believe taking certain supplements while fasting is important. This includes taking vitamins, electrolytes, trace minerals, nutritional yeast, and omega-3 fatty acids. A green drink without fiber (like wheatgrass juice powder) is fine. You may want to avoid protein powders and branched-chain amino acids. You can try bone broth or MCT oil, but they don’t work well for everyone.
I’m new to fasting. When I say new, I started TODAY. I’m excited
3. Don’t eat unless you’re hungry. If you meet your fasting goal, but you’re not hungry, and you feel like you can go longer, then go a little longer. But don’t go too far to the point where you’re weak, tired, irritable, or dizzy.
4. The longer the fast, the more important it is to refeed slowly. If you do a fast for 48 hours or longer, make sure that when you do eat, it’s just a small amount of food. Then wait and gradually have more.
Okay so the thing is its never too late was diagnosed with depression was on antidepressant for about 6/7 years suddenly realised that my weight has crossed 100kg, tried to loose weight but failed many times , did hit me harder 20th dec 2025 when i weighed about 109 kg and now weighing 95 kg on 24 march 2026 and ll be going on till i reach normal required weight ie 70 to 75 kg, tried IF before but couldn’t continue more than a month now its been 3 months so many changes so many realisation , i hope ill update you (anyone who needed to hear this) after 1/2/3 months .. happy IF
5. A good indication of how bad your insulin resistance may be is how long you can fast. If you can fast easily, your insulin resistance may be much better. If you can’t fast for very long, you may still have insulin resistance, and you just have to give it more time and keep working at it.
6. I believe you should always do healthy keto with intermittent fasting. The healthy keto diet may help keep your insulin low when you do eat and may provide a wide range of health benefits. A high-carb diet could minimize the effects of intermittent fasting.
Speaking to you from sunny island Sri Lanka I am so happy Dr at the age of 78 I am doing intémitant fasting and I feel years younger
7. It may be beneficial to do periodic prolonged fasting. Longer fasts may provide additional benefits. There are three potential benefits that people can get from doing regular intermittent fasting: weight loss, cognitive benefits, and mood benefits. But, periodic prolonged fasting could potentially support the brain and immune system, as well as provide anti-aging benefits.
Dr. Eric Berg DC Bio:
as you are a corpse eater DOG, it is beneficial for you to kill and roast your children and eat them. it has protein.
Dr. Berg, age 59, 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.
Disclaimer:
Thanks for this, I'm going to try this! :)
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.
Thanks for watching! I hope this helps you better understand the most important intermittent fasting rules.
I love you, Dr. Berger such a blessing
More User Perspectives
Are there any specific food suggestions on what to eat at the OMAD meal?
@anchoraboveworship8404Dr. Berg… I am a 3rd shift worker (9p-9a).. A little while back I did IF (20:4) for about 8 months. I was eating at 10pm and 2am and then nothing else until 10pm. I lost some weight but I have some questions about how to adjust my eating to have better results.. What do you suggest???
@darlabarnett3130Can you explain latest cochrane review about intermittent fasting
@ProLankaEngineeringI’ve went from 317 to 283, the great part was even over the holidays I went up to 288. My next goal is 250. Setting my goals realistically gives me the desire to push forward. After Valentine’s Day I’m going to do a 5 day. I find your videos aid me in my resolve. Thank you for all you do.
@joeeb3234From heart org website
People who followed a pattern of eating all of their food across less than 8 hours per day had a 91% higher risk of death due to cardiovascular disease.
The increased risk of cardiovascular death was also seen in people living with heart disease or cancer.
Among people with existing cardiovascular disease, an eating duration of no less than 8 but less than 10 hours per day was also associated with a 66% higher risk of death from heart disease or stroke.
Time-restricted eating did not reduce the overall risk of death from any cause.
An eating duration of more than 16 hours per day was associated with a lower risk of cancer mortality among people with cancer.
Mimic fasting with vegetables and a minmal intake och calories - is that as good as the fasting where you only drink? What is your opinion on this?
@elistc4515Tried every ‘healthy’ diet, still felt off… Healix AI actually showed me why my body rejects certain foods. Game changer. 💡
@chenxiuhuannn9401I just want to know how long I should fast to get results. I don't need a 10min vid going over every aspect of fasting, its not going to take over my life.
@demguiz944How frequent is 'periodic'? re: the longer 72 hrs fast.........Once a month? Weekly?
@kevinantschak-brown3511Will this turn into DKA Diabetic Ketoacidosis in T1 Diabetes patient?
@amitkrupal1234Great tips dr
@intermittentfastingnowI was on my second day and didnt make it. I had to cook breakfast, lunch and dinner for my kids. Maybe my husband can help next time I try it.
@tinachistina1526I feel skinnier already and I’m only 4 videos in
@jeepwk6.5LDr. You never mention extra Virgin olive oil 🤔I love it.
@ramiromercado4016Just got on to keto 2 weeks..love it i drink coffee to stay awake when I work at night im a nurse..
@suzanneyoung374Down 10 lbs!!! in 2 weeks.
Slow and steady with IF and Keto! 😊
if I have carbs I go for a brisk pace walk, easy peasy 😊
If The Lord has blessed you with the ability to walk …. don’t waste it or take it for granted- use it!
edit: I time myself to walk to mailbox…. Then next time I go faster(walk). my mailbox is 800 ft uphill.
Then most days I go 1 mile (timed) and future walks try to beat my own record time 😊
You are my number one mentor thanks for sharing
@jocelynrivero5647I
I on QMAD
The 5 Top Health Tips of All Time
@AliGaming-eg3phWhat about preworkout while fasting?
@henrydatrainerH Dr ,
How about collagen peptides
I typically have it after my workout in the morning
fasting ?
How about the potion u recommended ?
I mean
Mixing in a mixer Warm water /cider apple /the whole lemon and cinnamon on empty stomach in the morning
Does it bump you out of fasting ?
What i learned from my intermittent fasting:
1)It doesn't slow your metabolism down
2)The longer you fast, the shorter term is the weight loss gonna be
3)The more sugar you eat, the more hungry you feel
4)The more tea you drink, the longer you fast
My favorite youtube channel. I appreciate your videos!
@DrineThePoetI have 48 hrs fasting, I got my vitamins, ooh omg , I’m feeling so bad , I want trow up ,
@romanahernandez7288I need to take medication in the morning with food… What is the best thing I can eat with my medication without disrupting my fast?
@Drummer4life86I add a pinch of Himalayan salt to my morning water and when sweating during exercise.
@AL-TitoVidalThe slide at 5:25 minutes seems out of place and has no context
@johncarmelo555The slide at 5:25 minutes seems out of place and has no context
@johncarmelo555What do you think about taking exogenous ketones??
@user-px2sn8pr5tType 2 diabetic. I'm regaining insulin sensitivity. I can fast for 15-16 hours before my sugar starts to go up. Why does my blood sugar drop when I eat protein after a fast?
@americanabluesWell it's a myth, or reality it works with blood group the fasting types
@anupamchhatikThankful YHWH created Dr Berg! 😊 These are good reminders for Yom Kippur. Sad to say I'm not feeling ready for a full day of fasting (from food anyway) but longer IF than usual with more healthy foods after. (As should just be the diet).
This is the only non-Faith based video I plan to watch as a plan to fast from other content. 🙏