The Best Way to Burn Fat and Build Muscle Naturally

About this video

• Video Title: The Best Way to Burn Fat and Build Muscle Naturally
• Channel: Dr. Eric Berg DC
• Speakers: Dr. Eric Berg
• Duration: 11:12

Overview

This video explains the function of growth hormone (HGH) in the body, how its levels decline with age, and its importance for fat burning, muscle building, and recovery. Dr. Berg discusses factors that inhibit HGH, such as insulin, sugar, stress, and poor sleep, and then details various natural methods to boost HGH levels, ranging from specific supplements and dietary approaches to intense exercise and sleep optimization.

Key takeaways

• HGH Decline with Age: Growth hormone levels naturally decrease as people age, leading to reduced fat burning, muscle mass, bone density, and skin elasticity.
• HGH Inhibitors: Factors like high insulin, sugar intake, stress, poor sleep, alcohol, overeating (especially at night), and low vitamin D can significantly inhibit HGH production. Fatty liver also impairs HGH conversion.
• Optimizing HGH Production: Several natural strategies can boost HGH. These include:
  • Supplements/Nutrients: GABA (via magnesium glycinate), melatonin, glutamine, arginine (taken strategically, not right before workouts), alpha GPC.
  • Dietary Approaches: Ketogenic diet (lowers carbs/insulin), sufficient animal protein.
  • Lifestyle Factors: Deep sleep (room cool, dark, earplugs), sun exposure in the morning to regulate circadian rhythm, exercise during the day.
  • Therapies: Cold therapy, hypoxia training.
• Significant HGH Boosts:
  • 2-3x: GABA, melatonin, glutamine, arginine, cold therapy, alpha GPC, hypoxia training, ketogenic diet, higher protein intake.
  • 5-10x: Deep sleep, fasting (23-24 hours), magnesium, glycine, zinc.
  • 10-15x: Extended fasting (e.g., five days).
  • 10-20x: Intense exercise, particularly squats, deadlifts, and sprinting due to lactate production.
• Exercise Intensity Matters: Low-intensity exercise like walking does not stimulate HGH. High-intensity, full-body exercises like squats, deadlifts, sprinting, and CrossFit are most effective. Shorter rest periods during exercise can amplify the HGH response, but recovery is crucial.