Dr. Berg Goes Back to Eating Breakfast?

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It’s time to stop skipping breakfast! Learn about the 7 benefits of early eating.
DATA:
www.semanticscholar.org/paper...
www.sciencedirect.com/science...
0:00 Introduction: Should you eat breakfast?
1:10 Dietary variables to consider
2:12 What is early time-restricted eating?
2:49 Seven benefits of early time-restricted eating
4:48 Cortisol and your appetite
5:56 Watch my new video about a spice that can lower your blood sugar!
In this video, we’re going to talk about early time-restricted eating. In my first book, I recommended that everyone should eat breakfast. In my second book, I removed that recommendation. After reviewing the research, I tried early time-restricted eating and I’m very impressed with the benefits.
Early eating aligns with your circadian rhythm, so it can be beneficial to avoid eating after 3:00p.m.
Here are 7 benefits of early time-restricted eating:
1. Better HOMA-IR (insulin sensitivity)
2. Better blood sugars
3. Better B-cell response
4. Lower appetite in the evening
5. Better insulin levels after eating
6. Autophagy
7. Food genes downgraded in the evening
Biochemical pathways that are associated with eating and food are normally downgraded in the evening. Eating reactivates those food genes, which is why I'm experimenting with my eating pattern. I’m still fasting for 20 hours each day, I've just shifted my eating pattern from 9:00a.m.-1:00p.m!
Cortisol spikes in the morning, causing you to become hungry. You don’t have a cortisol spike in the evening, so you’ll spend the rest of the day satisfied and simply not hungry. This leads to better digestion, better blood sugar, and better sleep.
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, 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.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching. I hope you'll give early time-restricted eating a try. Don't forget to share your results! I'll see you in the next video.

[@Drberg]

I think a simple way to summaries this video: try not eating past 3:00 pm (whether its 1 or 2 meals); it may improve your results.

[@3StevesFilms]

Thanks for being someone we can trust & learn from in these times

[@kmdale7041]

👍

[@disdathit]

I wonder about fasting one or two days during the week, and then normalish patterns on the other days. Something i need to look into!

[@Farmer0019]

Agreed, In Ancient India Ashthang Yoga Book Clearly Mentioned That Not Eat Meal(s) After Late Noon Strictly Not After Sun Set REASON: MAND JTHAR AGNI ( SLOW DIGESTIVE FIRE { CAN'T DIGEST FOOD} )

[@rabiibelhamra5332]

You changed my life thanks very much please more vidéos plzzz

[@sabrinaandhusband7791]

This is what we all like about Dr Berg, that he doesn't mind amending what he said previously as long as he stays honest and sincere to his followers. Thanks a lot for the info 🌸

[@AFAskygoddess]

Or he doesn't know what he's talking about a lot of the time. Even a broken clock is right twice a day.

[@chrispaulus4491]

I’m not sure this is much of a change. Breakfast is my first meal of the day whether it’s at 8 AM, noon or 2 PM. I switched my eating window to noon to 3 PM several months ago. I’ve been sleeping better.

[@shraddashradda]

@@AFAskygoddess or big pharma is onto him …I know so many people who do intermittent fasting and it works very well for them.

[@jenny395791]

I totally agree. Whereas a lot of medical doctors just stick to outdated medical text that they learnt decades ago. I've got nothing against that as it's useful too, but it's also great to have someone who does modern research, & is happy to share their findings in simple to follow videos.

[@jenny395791]

@@AFAskygoddess Scientists are constantly changing their minds about stuff too. It doesn't mean that they are wrong. As the world progresses, things change.

[@nicholaswallace2713]

I've been changing my fasting times during the week from breakfast at 1pm and dinner at 6 for a few days then going back to eating breakfast a few days in a row. Either way fasting has helped me 🤷‍♂️. I had grade 4 terminal brain cancer last September and was only given a few months to live. I'm disease free to this day.

[@MsMasyoyo]

That is wonderful!💓

[@topsecretbear9918]

amazin!!!

[@outdoorgal9602]

God bless you! That is wonderful news!

[@melissajanaemiddleton6811]

🥰

[@ilosam]

Thats amazing! congratulations!

[@kenierreyes7780]

My grandmother and her sisters lived to be more than 100 years old, they ate 3 times a day 8,12, 4, all the food was prepared at home, in small quantities, they went to bed early, they are always happy and with a positive mind.

[@elainetang2798]

I admire Dr Berg’s true professionalism, sharing 100% of what he knows without ego. Learning so much from you. ❤

[@lcgcamrrms9]

I couldn't begin to count how many doctors would rather eat mud than admit that something they had been doing might not be the best thing. Much respect Dr. Berg ♥️

[@mattmichaels5195]

Mud is going too easy on them

[@palebluedot8733]

@@mattmichaels5195 😂

[@mikelarry2602]

I lost respect for the field. A lot of them think like that.

[@akustiktrax5186]

And how super unhealthy lots and lots of them look.

[@scrapironprepper]

I actually started Keto in August 2018. My normal pattern was eat breakfast around 12 noon and dinner before 6pm. I have lost around 90 lbs. I plan to start dinner earlier and see what works. I have never had any sleep issues and at 74 still sleep well. I also work in my business four to five hours a day. Married 52 years to same girl and trust Jesus Christ for everything...........Love your videos Dr Berg........

[@mister7674]

AWESOME!

[@mister7674]

Praise the Lord!

[@robertaflanagan8149]

What an awesome encouragement and testimony!

[@teddyboy252]

Right on

[@velvetice100]

Amen 🙏🏼 👏🏼

[@miriam2368]

For many years I did IF and it would be a real struggle to wait until 3-5pm to start eating. I finally gave in and started eating from 10am-2pm( I have always been a breakfast girl) and I have noticed no hunger whatsoever until the following day, no struggle + anxiety to wait until afternoon to eat and my mood has improved vastly cause I walk around with a smile. I think I will stick with this and have the odd dinner for social events.

[@amandaontiveros8237]

Dr. Berg, one of the many reasons why I like to hear what you have to share with us is the fact that you are not afraid to tell it like it is. Everyone should recognize that we all learn as we go and so information can change. For you to be transparent is what makes you trustworthy. Keep up the great work. God bless you.

[@davidbowman2035]

This is the very definition of science

[@stingreen]

It’s great you’re questioning your own recommendations. For the breakfast part, I’ve been following 12PM breakfast, 4PM dinner fasting schedule for the past 3 months and I haven’t felt this good ever before. When I feel hunger I just go green tea or coffee with teaspoon coconut oil and that’s it. I call this Dr. Berg diet.:)

[@neemajose4886]

Are you doing keito

[@mikemankin57c]

I'd like to try that. Can I ask what you eat for breakfast and dinner?

[@judyshather9926]

I do something similar; eat between 10- 12noon, then again around 5-6pm. Bottom line only 2 meals a day fast for 18-22 hours. Just not hungry in morning

[@almazabraha]

I totally agree with you.

[@celebratinglifewithmuthu1854]

Same here

[@dangelomack1]

I subscribed as soon as he said acknowledged he kept changing his mind. That transparency alone is good enough for a subscribe

[@emilywest3319]

This is exactly why Dr Berg is my go-to info guy. He's not afraid to change when the data changes!

[@JerryRMartin]

Very good. This is how my great grandmother who lived to 98 years old. Get up, cook breakfast, do chores up to time to cook lunch for my grandparents who arrived home at 2PM from work, eat lunch at 2PM...and, everything began to wind down from that point to bedtime. Maybe some watering of the garden and other light duty chores, but nothing more until the next day. She had many brothers who lived just as long with similar routines.

[@lisah5784]

Love it 😀

[@coolroy4300]

My Grandmother lived to be 103 with 3 square meals small portions of meat lots of variety and no snacks.

[@JerryRMartin]

@NostaIgia you're right. I didn't mention my great grandmother dipped powdered snuff her entire life. The story isn't meant to be all perfect...just that the modern world has gotten away from cooking food at home...even with smoking pipes and dipping snuff. I'm a 2x cancer survivor (thyroid at 34 years old and colon at 38). I'm 48 now and all is well. Eating habits had already begun to change during my teenage years when both parents were in the workforce.

[@vacation_generation]

I admire the fact that you suggest changes based on new information and are prepared to adapt.

[@fcsoldeu5338]

there is no new information on this, just the need for new content.

[@michaelwills1926]

@@fcsoldeu5338 at no cost to you, ergo thank you Dr Berg

[@nikytiky]

@@michaelwills1926 The collective... time, attention, electricity & broad band charges... ..... of all of us = $$$

[@diablotech385]

​@@nikytiky don't watch

[@JaferSabir]

I found this out 3 months ago myself!! I went on holiday in which it included breakfast, so I decided to eat breakfast instead of eating at 2pm since it was free lol. At the end of the week I had lost weight. I realised in my head, WHY eat to sleep, basically i meant why eat late in the day. I'd rather eat to give me the energy for the day as close as possible to when I wake up. It really made a big difference

[@Angry_Lion]

Eat late so your body can repair itself and grow overnight. Carbs in the morning, protein in the evening

[@Hollystein]

@thisguy. That means you’re a fast burner or body builder male. With my female metabolism and blood sugar that would spike my blood sugar and I wouldn’t be able to sleep

[@Angry_Lion]

@@Hollystein its called insuline coma. Sleep like a baby

[@greatnessofgrandparenting7587]

I eat from 10:00am until 2:00 pm it's really working for me lots of salad and protein . Thanks only 2 weeks and I feel amazing . So much energy and good sleep . Can't wait to see myself in 6 months . Your the best Dr . Berg ❤️

[@ernasarajevo4698]

How do you feeling nos?

[@boukieb7544]

Yes, it's 6 months now. How is it?

[@MagicSwizzle]

??

[@Marisol.M]

I just love how open dr Berg is about learning, researching, trying things for improvement and admire the fact that doesn't get stuck in ideas or believes.

[@ronniemerlyn4051]

Dr. Berg saved my life! God Bless him.

[@HSdanish]

When I have talked to Chinese women they have said something like “only eat in the morning and midday, and then just a little in the afternoon, and then you’ll never get sick”. So I think you have a point here. Your previous recommendation of eating at afternoon have always been thorn in the side for me. I am switching immediately to try this out. I have huge respect for Dr. Berg for making this video. Huge 👍👍👍👍

[@susies8918]

In Chinese medicine the stomach time is 7-9am which is when the stomach function is at its strongest

[@jubeebby3]

they also say dont drink milk from a cow because it's meant for a calf

[@YogaBlissDance]

I just shared similar holistic wisdom ijn my comment.

[@bairongze]

@@jubeebby3 I stopped drinking cow milk two years ago and don´t miss it at all. Humans don´t need it.

[@PF-gi9vv]

@@jubeebby3 Oh yeah, like bananas are meant for monkeys, or cherries are meant for birds 🤪

[@sareodendaal3218]

Dr Berg has not a bloated ego..he can admit to change ideas based on science and personal experience..well done

[@Drberg]

Thanks for your comment. Appreciate it.

[@gregworkman5954]

The key is not to eat too early and not to eat too late. I also work out every single day even if it's a basic 30 minute workout. In a year and a half I lost about 70 lb. I eat about 8 hours and don't eat for about 16 hours. I tried to eat around 10:00 a.m. to about 6:00 p.m. Depending on your schedule if you have to eat at a dinner late then schedule that day accordingly. Also I am about 80% carnivore diet and about 20% keto diet. Mostly stay away from dairy but I do eat cheese and butter.

[@hennypenny247]

Fascinating discussion. I never feel hungry before, say, 10am at the earliest. The earlier I start eating, the more food I consume that day. It's like my appetite wakes up from eating. So I've tried to follow the rule "no food before 2pm" and that also makes it easier to limit myself to one meal. I don't mind eating eggs in the afternoon. One advantage (for me) of waiting until afternoon is that it gives me more time to think about what I want to eat that day. I don't want to eat the same meal every day, and changing it up makes it seem like I'm not missing out as much.

[@frappelover6213]

Same, if I start eating too early I'm on a roll for the day and can't stop.

[@carolineacker475]

Me Also...Breakfast for me means food food food for the rest of the day 😫 also I find I am clearer lighter fresher for the day without food in the mornings ( except my cup of coffee) I understand what Dr Berg is saying but Im going to have to stick to my routine of 16.8 fasting , lunch & a light dinner before 6.30pm Ive dropped my 10 kilos covid weight,havnt gained any back in months ..yrly blood test is great, feeling fit & fab So yea Have to stick to my routine till it stops working for 1 reason or another 😃

[@beesworld04]

Same here, I’m starving by 11:30 if I eat breakfast. It’s a no for me 😂

[@MK-hh1vo]

I too prefer not to start the day with a meal. But I like eating the same meal every day, it makes shopping and meal prep so easy! I actually have 3 basic meals that I change up each week or whenever to mood hits me.

[@novadocs4715]

@@frappelover6213 probably because insulin fluctuation I guess, same happens to me. I have been skipping breakfast forever, now is not even a skip.

[@ashasudhir1623]

I like it how Dr. Berg is studying it on himself. Shows how genuine he is. Leaves no room for doubt’s. Thank you Dr Berg🙏🏻🙏🏻🙏🏻

[@blueraven0075]

a lot of these studies have been out for 7 years. 4 years for one of the studies. I commented before, years ago, but it wasn’t read…told you and you all so. Good it’s being said now. Also, Ceylon cinnamon does not benefit diabetes. Cassia does, but is also toxic in any amount to certain organs. Ceylon is not toxic but it also does not at all. Please read the studies in full.

[@valentinab8361]

Thank God! Finally! I've been always feeling that it works much better for me to eat breakfast and late lunch (and no dinner) - around 9-10 and then at 2-3 pm. All this time, I was thinking to switch to lunch-dinner pattern, but now... all is clear! Thank you, Dr. Berg!

[@juliehoward7396]

Retired people can do this.

[@bluejay5531]

First of all, I am really appreciating how dr. Berg keeps learning and adapting and is honest about this, the fact that he is on a continuous journey in improving his health and shares it is one of the things that keeps me coming here for more. I did find this info elsewhere and I did notice that when I skip dinner things are better, it just felt more natural to skip breakfast when starting IF. I have been working on shifting my own timing gradually, it just is hard with social life, but I have also read that switching our fasts can be beneficial for the body too.

[@pujjya]

In Ayurveda ,one is not supposed to eat after sundown... I am a night owl hence I generally eat my first meal at 4pm but for some time i was thinking about changing my clock... When Dr Berg posted it i am feeling more enthusiastic...love from India ❤️

[@Ken_from_Mumbai]

Indian here too. Intermittent fasting is in our culture, but western lifestyle n education has spoiled most of our people.

[@thatgirl3960]

I am night owl and I don’t think that will ever change.

[@SpamMouse]

@@Ken_from_Mumbai Re education. Q: What Do You Think of Western Civilization? A: I Think It Would Be a Good Idea. (Mohandas Gandhi) Applies to all rather than just "our" people. IMHO.

[@denesk2794]

These designations work well near the equator where you have dark 18-6 and light 6-18. But when you are up north, there is daylight at 9pm during the summer and darkness at 4pm in winter ...

[@bumblebee4280]

@@denesk2794 What? Daylight at 9pm! I have so many questions. When does darkness come? Does daylight come later in the morning to compensate?

[@1111MeditationPortal]

2:48 *Seven benefits of early time-restricted eating* • Better insulin sensitivity • Better blood sugar • Better Beta-cell response (the main cell in the pancreas responsible for producing insulin) • Less appetite in the evening • Better insulin levels after eating • More autophagy • Food genes downgrade in the evening 4:30 Dr. Berg's fasting pattern - He breaks his fast at 9 AM, second meal at 1 PM, he then fasts for 20 hours. 5:10 The drawback as always is your social events. 5:20 Dr. Berg isn't even saying that we should necessarily do this pattern, he's saying it's something to look at if maybe you want to see bigger result.

[@nyamburatullo3969]

Thanks for the summary, very helpful❤️

[@yomomma8972]

Beta alinine

[@albasabio7232]

Thanks

[@1111MeditationPortal]

@@nyamburatullo3969 You're very welcome.

[@1111MeditationPortal]

@@albasabio7232 You're welcome.

[@camille007]

Very interesting information, I will definitely take it into consideration. My meals are currently at 10:00 a.m. and 6:00 p.m. I have been thinking about changing the hours to see if I get better results! Thank you so much for your honesty and dedication, Dr. Berg.

[@edlauren9434]

I am trying to avoid people that know for sure how to do something correct. The reason why I love your videos is because you are looking for better ways, you are trying new way and you are searching! Thank you for sharing the information, thank you for helping me to get better health state I greatly appreciate your work!

[@lealei8961]

Dr Berg I have lost 86 lbs just following your advices on keto and IF. Im still going strong with the whole thing. I never thought Id be able to sustain this but I can go on longer with my fasts. Im off my maintenance meds, my insomnia is gone, my skin tags are gone, my periods are regular now (PCOS) my blood sugar is normal (T2D), my chicken skin has started to clear. I was 270 lbs and now Im 184 lbs. I havent been down 200 lbs in 20 years. I cannot thank you enough for helping improve my life. I never knew I could do it coz I have tried a lot of things to lose weight through the years. In one of your vids you said heal first before losing weight and that has stuck with me and has helped my newfound discipline. I dont focus on wt loss but on the whole idea of healing. I got so tired that my doctor just kept increasing the dosages of my meds bec my blood sugar levels were uncontrolled. I have also learned to be so patient with myself with regards to understanding what's happening with my body - my cravings. Ty Dr. Berg. The quality of my life has improved so much because of you. Thank you.

[@Drberg]

Wow! That's amazing! Congratulations! Dr. Berg would love to hear about your success with Keto! Please use this link to upload your story: www.drberg.com/add-client-success-story Dr. Berg's Support Team.

[@lealei8961]

@@Hippy2021 yes. ive started walking too. It's IF, keto, exercise, and rest. I went pure keto and IF first just to get to a level where it wont hurt walking or doing more activities than I was accustomed to. Dr Berg also said that exercise is essential same as rest with keto and IF. so i really try my best to complete these. :) thank you.

[@KarlRock]

10am-2pm works for me. I’ve always enjoyed eating breakfast and so I just stuck with that feeling. I like to have a nice breakfast before working too. Plus a few glasses of lemon and soda water throughout the evening to get me through to bed.

[@Paradys8]

This is BEST for me too!👍🏻

[@Dance_Party]

Great to see Pewdiepie of India here!

[@slayermate07]

Goddamn the kiwi boi is here too.

[@teshonagreen1027]

Dr. Berg I really appreciate you informing us of this information, I always wondered if it had something to do with our body's rhythm since I had noticed that the earlier I ate, the less constipated I would be especially if I move a lot in the mornings. And I had also noticed that people who skip dinner or eat a light meal hours before going to bed would have less belly fat.

[@richardbradwisch9454]

I found this 10-2 window works quite well for me as well. Like the good Dr. says, find your body's rhythm and work it.

[@nancylu8437]

Hi Dr. Berg, really benefited a lot from your contents. About the timing of eating, I tried strict OMAD at 7-8 p.m. for a couple of weeks and somehow I was excited at night after eating and simply didn’t want to go to sleep. I guess my sleep had been disrupted because of eating too late. Just a week ago, I got home and have been eating two meals at 12 pm and 6 pm daily, and actually wanted to sleep at 11 pm. I suddenly realized maybe the reason why I went to bed so late before was eating too late at night. I did lose weight, but honestly eating too late didn’t feel great, so I’m gonna be trying 9am & 1/2 pm to see how I feel. Thx!

[@levibarros149]

I've tried both and I am back to fasting for 22 hours a day and eating between 5 and 7 PM. I haven't had issues with sleeping... I'm dead tired by 10pm and sleep like a baby. My one meal a day is mostly meat and vegetables with a fruit smoothie on the side. There is no sugar in my house, just stevia. Been doing this for about 3 months and I feel amazing. 😊

[@ChessArmyCommander]

I only recently started, a few days ago. I'm blown away so far. Already feeling better than since forever.

[@vitorfernandes6747]

And you didnt lost much weight?

[@angelicaarehart6376]

I've been waiting for this moment! Yes 100% !! I personally cannot go on with my day if I skip breakfast. So breakfast at 7:00am, then lunch at 12:00pm, and that's it. Lots of lemon water and ACV. Sleep is great, skin amazing, digestive system working perfectly, so many positive things!

[@dmp1520]

hi! has it helped u lose weight? how do u feel overall? brain fog, headaches, cravings, physical fitness, resistance, sexual libido, sleeping ? tks!

[@angelicaarehart6376]

@@dmp1520 Hi! I did it consistently for 4 weeks few months ago, I lost 10 lbs. Since then I've done it 3-4x per week and my weight has been pretty consistent. I'm what's considered normal weight (5'2", 122lbs, so not much to lose). First week was a bit difficult, but after I noticed how good I felt and how my sleep and digestive system had improved, I actually looked forward to doing it again; which I decided to do after watching this video. No headaches, brain frog or cravings. Overall I feel great, I highly recommend it.

[@redpillnation1]

Great job!

[@hypnosisonline]

Fasting was taught the WRONG way.

[@angelicaarehart6376]

@@hypnosisonline So, what is the RIGHT way?

[@jennybadl7840]

This is one of the reason why I appreciate Dr. Berg. He is openminded and integre enough to change his mind and to let us know.

[@helpinyerdasellavon]

That's what I've been doing since I found your channel and started IF as I've always been hungry in the morning and less in the evening. This pattern has been working fine for me, it's about listening to our own body needs and rhythm. Thank you so much for your great content, Dr Berg 🙏🏻

[@EnteringTheMostHoly]

Dr. Eric Berg thank you for your honesty and hard work to seek the truth. At least you are seeking and learning what you can to help others not go down the same path where so many never had a clue what was really happening to their body and died. I am learning so much from you and that is a true blessing. I have dealt with heart burn and now a hiatel hernia. I have auto immune and got no where with endocrinologist. I have fybroids and strong possibility cancer of the uterus because of HPV. Learning so much from you and the ones you have enterviewed. Started my 21 day fast 7 days ago. Thank you.

[@joannerachelanderson7825]

This is absolutely the best, in my opinion, eating pattern.As a 53 year old woman this has been a really helpful way of stabilizing my blood sugars, reduce belly fat and sleep better.Definitely helps with cravings too.I eat at 9am and 1-2pm, not past 3pm.This leaves room to drink lots of water, also good. And sleep from 8 or 9pm till 5 or 6am. Very helpful! And just change it up if you are having a social dinner, the odd day doesnt hurt too much. Its consistency that works

[@jerryjeromehawkins1712]

Thanks Joanne... excellent advice my friend. 👍🏼

[@jeannemarie3704]

I am 53 lost 9.5 pounds so far. I find I'm more of an afternoon early evening eater. Been doing omad. Struggle to drink water so I like the lemon. And soda water idea .❤ aging isn't for the weak! Lol😂

[@rhabarber3395]

I need to eat at 17:00 O’clock, otherwise I can’t sleep

[@pamelatimbush3762]

@@rhabarber3395 😊 For folks who don't understand the time (military) it's 5p.m 😁.

[@Cosima909]

Some days I eat earlier most days I don’t. It never pays to be too rigid just do what feels right for your bod. Thanks doc. 👍🏾

[@lisah5784]

Same 😃 As I say do what works best for you

[@phines9]

Lol yea it actually does though...just like going to bed around the same time everyday does...you come across as one of those it's ok in moderation mfs

[@gardeninginthedesert]

Exactly. Most days I eat what I call breakfast around 11 a.m. and lunch around 2 or 3 p.m. but then some days I want to eat at 8 or 9 in the morning. We're learning to listen to our bodies.

[@Shiva4U]

@@gardeninginthedesert "Learning to listen to our bodies" - This is what's working for me. I do IF and then break the routine a couple of days only to return to it. I feel better physically and mentally and feel I can sustain it for rest of my life than when I was too rigid with IF and felt miserable or letting loose altogether and still feel miserable lol. A balance catered to our own unique body. Mind trains body as body trains mind.

[@emmanuelking9988]

Agree 💯% 👍

[@martinogold]

I switched from OMAD with my meal at 7pm to eating breakfast at 8am and lunch between 12am and 1pm. This made me lose weight even faster with incredible results. Watching this video validates my experience, and I will stick with this method going forward. 05:13 I even went out one evening for a birthday meal and ate pizza, ice cream and drank non alcoholic beer and still the weight fell off.

[@Drberg]

Keep up the good work with your fasting.

[@martinogold]

@@Drberg Thanks Dr. Berg, will do.

[@Nate1984Mac]

Dude, you're a stud. I love your channel. Your work has drastically improved my life fuelling a husband, father and shift worker in a very stressful job. Thank you!

[@oldmanjudo6241]

Fasting from 8pm to 1pm has changed my life. Skipping breakfast has been working so far for me so I'm sticking to it.

[@teshamshane8939]

Am with you on this one

[@aamusic7778]

Its not the 'skipping breakfast' part that helps but more the fact that your calories reduce since you skip 1 meal, so skipping dinner instead of breakfast might give the same results if calories are kept the same

[@tuulalu5181]

My first attempt at intermittent fasting followed Dr Berg's earlier advice of skipping breakfast, which was easy because I never liked breakfast anyway. I felt good, but my weight loss completely stalled. Then I found the circadian rhythm info and switched to skipping dinner, and the difference was night and day. Fat started melting off, my sleep quality was so much better, my energy levels were more steady and my evening hunger/cravings vanished. Happy to hear the good Doc has caught up 😁

[@coolroy4300]

Yes because though fasting is obviously beneficial in alot of ways it can also be a way to train our bodies to either burn fat or store fat . Eating in the morning while we're busy working ect .is better than eating in the evening when we're chilling out .

[@hypnosisonline]

He SHOULD have known this.

[@LN-wt9ft]

I think it’s easier for many to skip breakfast when not hungry or rushing out door for work, I’m in this group, but I also observed eating a big dinner too late definitely interrupts good sleep!! Too much protein = awake/tossing, too many carbs during day = getting up often to urinate and feeling sleep deprived the next day. My fitness watch and recent lab tests confirm the disruption in circadian cycle and hormones. I find for me it’s better to eat before noon and then a big lunch and lighter early meal as I eat less overall or if not hungry a particular day, then extended fasting to 24 hrs on those days cause it’s easier.

[@nancylouin2002]

@@LN-wt9ft I really like this post, so wise! I think our rhythms and cycles are not only 24 hours but fluctuate monthly and with the seasons. I think it depends which part of the world we live in. I'm thinking that switching these things up at different times of year might be the way to go. Something like: breakfast in summer, dinner in winter, midday spring and fall? I think our bodies need the change up throughout the year.

[@imponerendeschultz]

What if i have sleep problems but at the same time im struggling to eat enough to maintain my current weight (18 years old)

[@1971pyramid]

Dr. Berg, I absolutely love your channel and you’re helping me a lot. Flexibility is key in life and healthy eating is no exception, however the basics will always be the same. Really appreciate all your help !!

[@Linda-xr8zw]

I appreciate this from Dr Berg. I never could fast all day and eat later in the afternoon- can't sleep at all at night- I work out in the morning then eat a healthy breakfast, otherwise I am very hungry by 10 a.m.; eating breakfast helps me get through the day and I have better satiety- I eat a smaller meal in the afternoon and sometimes skip dinner w/out craving anything later in the day. I guess everyone is different as to what works best. This works for me. Thanks for updated info!

[@wearethehaunted3831]

Eating earlier rather then later improves sleep tremendously as well.

[@suzannecarrier287]

im going to try this because my husband and I are having trouble sleeping. I wonder if its the nighttime snacking.🤷‍♀️

[@omarviera8572]

I believe it also depends on the work schedule of the person. I work 8 to 5. I used to have breakfast in a hurry and then drive and work. Now that I do intermittent fasting and I skip breakfast I feel much more comfortable. Afternoons and evenings are so much better for me for eating.

[@nocensorship8092]

Exactly. Not many people can chose when they eat

[@johncrow5072]

Funny how words lose meaning, was actually talking about this the other day. The first meal of the day is ALWAYS - breakfast you can never 'skip' breakfast. Because the first meal is when you Break Fast ...fasting and breaking the fast has always been there for as long as we named meals. It's not a coincidence. It all started with a conversation about Omlettes after 4 my 8 year niece says "I dont wanna eat breakfast foods this late". To that i say; Food is food. Which funny enough, breakfast foods are some of the most balanced and nutritious foods you can eat, a rainbow of veggies go down easy when you shove them in an omlette :3

[@TonyRome402]

I don't eat a bite of anything before noon Monday - Friday, and it works for me. I appreciate that Dr. Berg keeps an open mind and can update his base of knowledge based on his experience and practice.

[@LunarVamp]

Dr Berg recommending me to start eating breakfast was not what I was expecting this year 😳🙏🏻

[@mohammedumarfarhan9900]

Exactly

[@fcsoldeu5338]

do what is good for YOU.

[@carolnewlands8630]

I got sick of all these "best strategys" for a long healthy life and started to study the habits of people who really did live long healthy lives..Clean food..exercise...don't over eat, 2 meals a day not too late in the day seem to be key..I eat twice a day..sometimes at 11 and 5 sometimes 12 to 6..and it works for me..I am a health coach and I really have had it it with "one way for all"..we are not hunter gatherers and we do not have to eat OMAD like our ancestors because life has changed..Healthy food,not over eating exercise,positive mind set..good sleep..and I'll die when the good lord decides..TY Dr. Berg for your honesty..now it is up to us to "listen to our bodies"!!

[@tsatsmana]

Ohhh yes. I have so much respect for dr. Berg and some other Keto fans (Delauer for example) (worked for me some times). However, this last turn is disappointing. What about all this content promoting the "old best strategies"? Will it still have its place online? Things are changing through the years, eggs were bad but now great, fat war was tremendous now its ok for healthy fats and so on. Who knows, maybe in 5 years from now the best strategy will be -again- to eat more meals. Having ridden the KETO/IF wave quite sometimes in the past 5 years I am concluding that it seems that everything brakes down to movement after all. You eat more? Then Move more. Want pizza? Go ahead but be prepared to run/lift/swim x hours. It looks like that all strategies have an expiration date.

[@carolnewlands8630]

@@tsatsmana YES..I am OVER IT..eat healthy..shop the aisles and local farmers markets..eat the damn dessert once in awahile..dark chocolate I have every night..YOU KNOW when you are on the right path and the wring one..be well

[@Mary-rp2re]

You’re so trustworthy, we appreciate you Dr Berg

[@TonyRome402]

I took your advice about skipping breakfast and it has worked amazing for me. The body does an amazing job of eating breakfast all by itself. Thank you this video, but I am sticking with my morning fast.

[@shiranyven2181]

OMG,I went intermittent fasting for almost a year with the skip of my dinner instead of breakfast ,I couldn't go a day without breakfast.I thought maybe I invented a new version of fasting.I was so amazed to see my six-pack after losing over 150lbs.

[@jahneychriast2141]

You real?

[@shiranyven2181]

@@jahneychriast2141 yes,that's true.I exercise every day.HIIT workout,fitness, body building,Tabata workout, anything really.

[@tondelungu6376]

Been doing this for almost 3 years... early time restrictive eating coupled with my Fasting 20/4 or 24/36/48 and the results are amazing ... that's my life.. glad the studies back it up.

[@LVQ-so5th]

I've been doing it this way too, simply because it felt right. Always listen to your own body.

[@CMartinSalomon]

Hahaha... He still maintain the 20x4...

[@marcwinkler]

Good advice for the average guy but there are not many average guys.

[@tondelungu6376]

I don't see this as traditional 'Breakfast' ... its breaking my fast - because its easier not to eat when you start your fast between 12:30 to 2:00 PM... otherwise the Breakfast is the most important meal of the day is nonsense... always has been.

[@dawn1913]

I began this pattern months ago moving my eating window from evening to morning and found myself eating throughout the day, turning it into a 12 hr eating window. Ive never been a morning eater, ever, and found myself forcing breakfast..... not natural for me. This knocked me out of ketosis and IF all together. This may be a better way on paper and works for others, but as for me, sabotaged any progress I had made doing keto/IF. Thanks so much Dr. Berg for all you do!!!

[@Paradys8]

You ARE ONE in a Million!! UNIQUE, GENUINE and Honest!

[@aamusic7778]

Every single day he’s discovering something new, what a legend

[@benclixby3935]

Lol he’s just scavenging for content

[@sonarsphere]

This is not new at all.

[@SoulSojourner]

I really respect how you're able to present an idea, a concept, mull over it and share it with others without being rigid and "set-in-stone" on a single way of doing things being the right way. Essentially sharing your thoughts and discoveries on something, without it having to be a proven fact one way or another. Some people will view this as inconsistent, but those of us who know, know.

[@hypnosisonline]

If one is wrong about one thing, one may be WRONG about many things, think of that.

[@phlie]

Not eating past 3pm is not feasible for vast majority of people since dinner is when the family gets together after school and work. I personally try not to eat past 6-7pm, I think having a late late dinner is probably the issue here. Fasting should be something to compliment and work within your life, not something to build your life around. It's just a tool.

[@dlg5485]

Tis makes perfect sense, as it aligns much better with the body's natural rhythms. However, I am a nighttime eater and always have been, so I naturally chose to skip breakfast when I started doing IF. I eat lunch at around 2 and dinner at 7 or 8. This worked pretty well for me, I lost all the weight I wanted to lose, but I still don't sleep well, which I suspect is due to eating a late dinner. I will attempt this earlier eating schedule, but it will be hard for me to resist eating at night, especially at social events.

[@MK-hh1vo]

I love that you've done this Dr Berg! In 2020 YOU got me healthy and in the process I lost 60 pounds in 8 months. I've kept it off for 2.5 years and counting. Another benefit of your videos is that YT recommends similar content and I've learned so much about practical ways to attain and maintain health. I saw a video that said IF is best done between 10am-4pm, my reaction was 🧐 "That's not what Dr Berg says!" 🤔 But the reasoning made a lot of sense. I can't tell you how thrilled I am to hear this from you and that you quote similar reasons for the change!!! Occasionally I have changed my OMAD time from 1-7p to 11a-5p and it didn't seem like a bad thing. Now I can do this more often knowing that "Dr Berg approves!" 💕

[@Sayiam]

I also do a 4 hour eating window but I always decide if it is breakfast and lunch or lunch and dinner or just dinner ( maybe on a Friday night social event) . I can’t say if this is the best but it works for me and it’s 100 percent better than my previous life style. Keep up the great work Dr.

[@orokusaki4987]

Yes! I knew I wasn’t crazy. People told me it was a ‘placebo’ when I felt best eating breakfast. I always found that having a big healthy breakfast made me the most energetic and productive during the day. Without it, I don’t feel as efficient and am just thinking about the next meal. I also had the deepest and best sleep when I skipped dinner. Don’t listen to the science, listen to your body and your own personal experience.

[@zirzmokealot4600]

Do you fast the rest of the day?

[@orokusaki4987]

@@zirzmokealot4600 I ate breakfast and lunch for a while, so a 5-6 hour fast window. But I was never hungry at lunch time, forced myself to eat and felt bloated and had a food coma. Now I eat meals 12 hours apart with no snacking. A large breakfast and dinner makes me feel best on a daily basis. My dinner is around 4 hours before I sleep.

[@MariaLopez-hc2nm]

Me too

[@lylan8737]

I’m working all day and busy evenings is the only time i can sit and eat in peace so it’s so hard to change my time from dinner to 3pm. I appreciate that u experiment with everything and share with u

[@ShalomEntirety1]

Breakfast like a king Lunch like a prince Dinner like a pauper. 🙏

[@jezzab01]

The old adages are are full of wisdom, right?

[@erickschaefer5886]

This resonates with me so much. I love breakfast🤣 feel like you should get the bulk during the morning cuz u have a full day ahead. Everything else is to not feel hungry or uncomfortable.

[@Simon-og5vy]

Can I do breakfast like a Queen lunch like a king ?

[@coolroy4300]

With lots of variety and balance 👍

[@Dj12325]

I was about to quote this on my looooong post. Lunch like a common man is what I would like to correct here. Yes, this old school wisdom was there for a long time. But people ignore it for some fad diets.

[@aracelypadilla4658]

Finally! Someone mentions that protein is a stimulant, especially at night. Carbs in the evening relax my nervous system. Protein is like drinking coffee when consumed at night or in the evening. Thank you Dr. Berg 🙂

[@U4Eye]

it actually does the opposite to me🙏

[@aracelypadilla4658]

@@U4Eye Food affects everyone differently 👍

[@jeanwiler3719]

Carbs actually make you feel hungrier!

[@elliottrichardson8213]

There’s so many people that have mentioned this lol it turns on mtor

[@ashleygutierrez8305]

This is one reason I love watching Dr. Berg. He is a learner. Scientist and drs ought to be learners and it’s evident in this video! I’ll give it a try with you!

[@mikem4481]

Respect for admitting when youre wrong and changing based on facts. Many dont realize how tough this is

[@digi6939]

SOO glad you posted this!! I've been noticing this myself! I corrected my IR by eating breakfast and lunch. And didn't eat from 3:00 until the next morning it worked so good for me! Thank you for always evolving and not remaining in the same place. We respect you even more now! My favorite doctor!

[@sandispady9058]

I knew this and have read about this recently but it’s soooo hard to do. It’s hard not to eat in the afternoon/evening. I read somewhere that eating breakfast soon after waking helps with the dawn effect of blood sugar. I also think that is where the phrase “Eat like a king for breakfast, a queen for lunch, and a pauper for supper” came from. It does align to nature, and circadian rhythms.

[@annabeckman4386]

He is so open and honest with us! He is in the trenches with us, figuring out what works the best and collecting information to help! Well done, Dr. Berg! 👏👏👏

[@rgb2284]

I think is better to not break the fast too early otherwise I’d be starving before I go to bed and wouldn’t be able to sleep🫤 but if this works perfectly for Dr. Berg he’s on the right path

[@RC-px2vx]

This seems to make sense. The hardest part for me and probably many is not having that later meal to look forward to. We have to try to learn to find enjoyment in other activities until bedtime. It's a work in progress lol.

[@johannesdolch]

There is really no big question in my mind that eating early is better. What always stops me from doing that is : 1. i am not hungry in the morning, so i have to force myself to eat (especially to eat healthy) and 2. i miss out on the social aspect of having a communal meal at night.

[@DuncanEduardo]

If you're not hungry in morning even after not eating night before then you may want to look at your gut biom and general digestive health

[@-astrangerontheinternet6687]

@@DuncanEduardo I’ve never heard this before, and it doesn’t make sense to me. Why do you claim it shows gut issues?

[@meungawa]

@@-astrangerontheinternet6687 Go to Viome and get your gut biome analyzed. It changed our lives for the better.

[@-astrangerontheinternet6687]

@@meungawa I’m confident in my gut health. Thanks to dr Natasha Campbell-McBride. Just trying to figure out the claim about lack of hunger indicating dysbiosis.

[@phines9]

Maybe because you skipped breakfast for so long that you're no longer hungry in the morning... If you were to start eating in the morning consistently you'd be hungry in the morning again...and could possibly see better health results from the shift...

[@heatherl4739]

This is the schedule that I've been following as I'm an early riser. I don't mind cutting food off by 2pm, but breaking my fast earlier. Thanks Dr. Berg!

[@richarddobson4marrickville]

YES! Thank you Dr. Berg. I have been following this pattern as well. Due to my training in Traditional Chinese Medicine, skipping breakfast was never an option for me. So I ate breakfast and lunch, and skipped dinner. It works really well! Glad you have dropped this video now too for my own confirmation bias. Thank you

[@Batko10]

I just turned 72 in July of this year and had started I.F. in September of 2021. I ate at around NOON and then again at 8 pm. I also gave up added sugar (i.e., in my coffee, etc), strictly limited any carbs and sugar, and continued my usual exercise regimen of 10 miles on the recumbent bike four to five times a week. In 4 months I went from 211 lbs. to 180 lbs. for a 31 lb. loss on my 6 foot tall frame. I've relaxed a bit on eliminating carbs, but continue my two meal I.F. regimen and have maintained a steady weight of 179 lbs. -181 lbs.for the past 8 months after my initial weight loss. My philosophy is "IF IT AIN'T BROKEN, DON'T FIX IT." I'll be sticking with a proven winner that I learned about from Dr. Berg.

[@hardrode3998]

The hardest part of my weight loss goal has been overcoming eating or snacking before bed. The more i have gotten a handle on self control and timing my last meal farther from bed time the better i feel in the morning.Thanks for validating this feeling with research and a willingness to share openly as you make new discoveries that might amend previous recommendations. Your dietary , health guidance continues to really help and inspire.

[@DeputyBurbank]

I’ve stopped eating anything after 7 pm and now wake up very hungry. I used to eat late nights but then not eat before 1-2pm the next day. I must say, not eating at night and having breakfast next day has made me feel a lot better.

[@pattihouston9050]

I started out fasting right up till 12pm then dinner at 4pm and was fasting really well then for the past week I have had breakfast and now I can't stop snacking. I'm going back to no breakfast, works better for me. I have a big breakfast at 12pm then a small dinner at 4pm. I always go for a walk after washing up the dishes.

[@adirafearsjesus7778]

What do you eat for breakfast

[@madhurimaru2393]

Dr Berg this is exactly what I wanted to know about eating breakfast in intermittent fasting as I m a breakfast person...n there you r with this video ....for me this pattern suits so will try this .. Thank you dr Berg 💖

[@zippitydoodah5693]

I'm 16/8. I have always started at 9AM and had my last meal between 4 and 5pm. So there is nothing for me to change. But I am glad to see the research aligns with what I am already doing. It's a good day!

[@sahibasethi8639]

Hey that's great but have you lost weight this way just wondering.....I've just started by finishing of my meals by 4 or 5pm.

[@zippitydoodah5693]

@@sahibasethi8639 I've been doing this for 7 years. I have never needed to lose weight.

[@jeanzi3]

what time do you go to bed though is the real question lol

[@zippitydoodah5693]

@@jeanzi3 Definitely plays a part. I go to bed at 8:30pm. I'm a hillbilly. My sleep pattern is dictated by the mountains.

[@ZilSilva08]

Love how flexible you're when posting new facts! Thank you!

[@daves9355]

I've never understood skipping breakfast, simply because you need food to get through the stressful time of day - which is work. Once i make it to the end of my day it's way easier to handle fasting since work is over.

[@Geezy_101]

I’ve tried it. Definitely improved my sleep. Using OMAD so still skipping breakfast but staying around 1-2pm. Much easier to go to bed now.

[@abcmaya]

Wow. A teacher who continues to learn and practices what he preaches too. Much respect to Dr Berg.

[@paulyoung3504]

On the other hand, he's been preaching crap advise the last 15 years.

[@eggspanda2475]

wake up child hes a con man

[@Omen465]

@@eggspanda2475 I've lost 30 pounds in a few months following his routine so I guess not

[@eggspanda2475]

@@Omen465 wake up to yourself

[@mingraves]

I can’t do that time frame but I do a noon to 5 and that has work for a ton. I was 280 when started on Dec.22/22 and now I’m at 255 and still pushing. The no sugar diet was what I started my me habit and working out at less 3x a week for an hour. Cardio with weights is a plus.

[@Freeduradura]

I like how he shared this as a trail. Many beginners swears to find the best nutritional advice.

[@trent8663]

Thanks Dr. Berg. I found my 2PM & 5PM schedule tough, I was hungry too long and my gym session (before I ate) was very hard. Also eating at 5PM left me full at bedtime and my sleep was broken throughout night. After watching this I moved to 12:30PM & 3:30PM. I can now go to the gym after 1PM and not feel light headed, also I don't feel hungry at bedtime. My FitBit is saying my sleep score is ~87 now! I'll slowly shift this as early as I can without leaving me craving snacks at night.

[@MIMIDSH]

When I was younger, and for decades, I was a breakfast skipper. I developed severe anxiety issues which I believe were related to low blood sugar. I'd experience weakness, dizziness, adrenaline rush, etc and think I was having a panic attack and went through the nightmare of taking SSRI's . Once I started eating a healthy, protein-based breakfast within 30 minutes of waking up, I was able to heal my body. It's taken a long time to overcome the anxiety though.

[@meggiedemy6459]

You are right afterall..you have to eat healthy breakfast..then lunch the light dinner..no snacking. With plenty of water, herbal teas, vitamins minerals and apecified supplements. With regular exercise

[@Aisha.The.Traveler]

Thank you! This is what I’ve been wanting to hear, I felt crazy that my body responded better to eating earlier rather than later. Plus I’m a morning person and don’t like eating in the evening. God bless you Dr. Berg 🙏🏾

[@DerekJojenCummings]

There’s was also a study that you got almost the same results front loading calories and stopping eating at 7. This is all old advice from the 90’s…. Front load calories, don’t eat dinner after 6:30, eat more fiber, less carbs after 2pm, etc.

[@michaelconnolly7681]

I think this is one of her best videos I've seen from Dr. Berg. It's very refreshing listening to someone who looks at the bigger picture and considers differing viewpoint. This video has the potential to be life changing and is quite inspiring.

[@JCG0001]

There was also a study I just recently read where depending on when a mice or such is most active, eating around most active times had a definite effect on extending their longevity, so it may depend on one's circadian rhythms. Being a night owl, I feel better and it's easier for me to skip breakfast and lunch.

[@tushiefenton7721]

Dr Berg, You look better every time I see you!! I downloaded the KZbin app to hear you, see you and listen to you!! Keep doing what you’re doing!! We all love your words of wisdom! 🤩 Thank you for everything, Tanya 😊

[@PattyMoreta]

Great information Dr. Berg! I do this IF pattern specially during winter when it gets dark early. My eating window is usually 10:30am to 3:30pm. Then in the summer I switch it up so my body doesn't get used to the eating pattern. Thank you so much Dr. Berg for keeping us updated with all the great information. Knowledge is power people! God bless you all. 🙏💕🇺🇸🇩🇴🇩🇴🇩🇴

[@jamesdigriz5449]

Never had problems with a perfectly restful sleep and my OMAD dinner rich in protein. The key is to finish it 3-4 hours prior to bedtime. Love the ketosis energy from early morning until the dinner.

[@ManCannotRide]

When I started IF, I worked out a routine to be "random" (if that makes sense). My eating window is either 4 or 6 hours. I do that randomly. I also switch between 2 meals and OMAD randomly. One thing I noticed is that eating later (until 6pm) makes me feel bloated while sleeping. I moved my first meal to 8am (previously 10am) and then my last meal was either 2pm or 3pm. That felt a bit better for me because I don't feel bloated at night. One thing I can say that really worked for me was when I totally DROPPED snacking. That was a total game-changer.

[@Petesworkshop2225]

The snacking HAS to go. Solved almost ALL my problems.

[@ArifAli-hg1eq]

Thx for sharing.

[@AKR088]

@@Petesworkshop2225 aahhh but snacking is so good :(

[@Joyful-lw2ky]

Missed this originally when you posted it but it came up on Facebook this morning. I had been waiting to have my first meal around noon for quite some time but because I’m dealing with CR cancer and my weight is way lower than it should be, I started eating breakfast again. I also had been testing my blood and ketones and strangely enough I would hardly be in ketosis or not at all at the end of fasting which was frustrating. I had practically a whole week of being in therapeutic ketosis the mornings I ate a keto breakfast and tested at the same time I did at end of fast. Amazed me but very happy with result!! Always learning to be done!! 💗

[@Nate-lw4hv]

I just want to say your healthy keto literally saved my life! I was diagnosed with diabetes 11/2 years ago at 10.7 and now have a 5.0💪😀. My sight was blurry, I had no energy, I couldn’t even walk up 20 stairs without getting really winded. I came across you and healthy keto researching how to take control over my health and logic and common sense told me you were on the right path. Long story short: I now do OMAD and eat from 12-3. I have no cravings whatsoever and my sleep is wonderful. I also have right temporal frontal seizures that aren’t controlled by medication and now the rate at which I have them is maybe at 2% of what it was😀. Because of the ketones and the less excitability in my brain from the carbs, the seizures have gone way down! I started at 280 and now I weigh 215-220 Thank you Dr. Berg!

[@ChessArmyCommander]

Wow. Congrats. I only just started. I already feel better.