If your metabolism slow? Watch this video to learn how to fix your metabolism for good.
Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.
Timestamps:
0:00 Metabolism is vital to your health
0:15 The foundational facts of metabolism
2:15 The weight “set point”
5:00 How insulin slows your metabolism
11:19 What causes insulin resistance?
13:18 The glycemic index and slow metabolism
17:15 How intermittent fasting helps fix slow metabolism
20:24 Nine tips for improving your insulin sensitivity and metabolism
In this video, I want to talk about how to fix a broken metabolism. Now, this is an incredibly important topic, so pay attention closely and take notes.
1. Dieting slows your metabolism. If you have dieted for many years, chances are, your metabolism is very slow.
2. Dieting increases your hunger and cravings. In turn, many people who go on diets end up gaining the weight right back.
3. Age slows down your metabolism.
4. Exercise increases your hunger and cravings.
5. It’s unnatural to lose weight. If you think about it, your body’s goal is to store energy for when it really needs it—like a time of famine or starvation. Weight gain is a survival mechanism.
There’s a certain point that your body likes to settle at as far as your weight. I like to call this the “set point.” Your set point is the range where it becomes difficult to either lose weight or even gain weight. I want to show you how to lower your set point. Let’s say your set point is around 182, and you want to lower it to 142. The goal is to drop the set point.
First, there is one primary thing that ruins your metabolism’s set point: high insulin. In the presence of insulin, it is impossible to lose weight and drop your set point. Insulin promotes fat storage and prevents fat loss. Sugar and carbohydrates trigger insulin. Over years of a high-carb and high-sugar diet, your cells become resistant to insulin, which leads to more insulin production to try to compensate.
To get insulin resistance under control, you have to limit:
• Sugar/carbs
• Protein
• Gastrointestinal hormones
• Estrogen
To fix your metabolism, consume foods low on the glycemic index. High-fat foods are fantastic for fighting insulin resistance and metabolism problems. Avoid low-fat foods.
Intermittent fasting helps avoid insulin spikes, which reduces insulin resistance and improves metabolism. Only have 1-3 meals a day and skip breakfast whenever possible.
More tips for fixing your metabolism:
1. Apple cider vinegar
2. Fermented foods
3. High potassium foods
4. Vitamin B1
5. Fiber
6. Fat
7. Lower cortisol and estrogen
8. Sleep and exercise
9. Consume plenty of low-carb vegetables
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.
I hope this video helped you understand how to fix a slow metabolism.
source
Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.
Dr. Berg’s basic argument is:
A “slow metabolism” is often not really your metabolism being broken. He says the bigger issue is chronically high insulin and insulin resistance, which makes it harder for your body to access stored fat.
His approach is essentially:
Lower insulin
Cut down sugar and refined carbohydrates.
Avoid constantly eating/snacking.
Eat fewer meals rather than eating all day.
Use intermittent fasting
He recommends going longer periods without food so insulin has time to fall.
He specifically talks about 1–3 meals per day and skipping breakfast when possible.
Eat lower-glycemic foods
Lots of low-carb vegetables.
Avoid high-sugar/high-refined-carb foods.
Don't automatically choose low-fat foods
Berg argues that dietary fat can help with satiety and keeping insulin lower.
Get enough nutrients
He emphasizes nutrient-dense foods rather than simply eating very little.
Sleep and exercise
He includes adequate sleep and physical activity as part of improving metabolic health.
Other things he mentions
Fiber
Fermented foods
Potassium-rich foods
Vitamin B1
Apple-cider vinegar
Reducing chronic stress/cortisol.
One important thing I'd change for you
This is where I wouldn't blindly follow Berg.
You've previously been talking about eating around 1,100–1,200 calories while lifting weights and trying to preserve muscle. I would not take this video to mean “eat as little as possible and fast harder.”
The useful takeaway is:
Improve insulin sensitivity, eat nutritious food, control calories, lift weights, move regularly, and get enough sleep.
And you don't need to go keto to accomplish that.
Also, Berg's claim that high insulin is essentially the primary reason people can't lose weight is an oversimplification. Insulin is important, but body weight is influenced by overall energy intake, expenditure, appetite, hormones, sleep, activity, muscle mass and other factors.
So I'd give the video some very useful ideas, but not treat every claim as established medical fact.
Belly fat (visceral)
3 MAD eat when hungry
Veggies (large amount high potassium)
B1
Fiber Rich (celery, flax)
Fats to go longer without having to eat
Heavy cream. Butter oils
He was looking young here
So glad someone is finally calling out the low-fat diet myth! Eating healthy fats like butter and coconut oil is the real key to healing a broken metabolism.
2026
Your video is really great! It helps me understand why I am not losing weight even though I am on “diet”. I would recommend everybody to watch this video to understand the insulin resistance topic & its relationship with weight loss.
I just googled this clip about the methobolism because I keep eating right with less carb, and sugar but my blood sugar sometimes elevate. I'm a very active person ,At 57 I just reach menopause and knew that age affect methobolism but just learn now what I didn't know. I'm a practical Nurse. Watching from Jamaica. I'm a slim person with no belly fat.
If you don't eat vegetables, again it will lead to fatty liver . Want to know more about it
Dr berg you look so exceptionally handsome !
😭 I have all the symptoms!
I have fatty liver disease. I have many of the foot symptoms. I also have the pot belly. I do not drink. Never drink! My diet sucks though amd im going to change that, thanks to you! Where do I find these things you say to eat? You are amazing! I wish there was a doctor as knowledgeable as you that I could see! Im convinced that they dont exist! Not in NE TN anyway even though I'm xery close to ETSU and Quillen. HELP!!
Why is YT showing me 8 YEAR old videos??
Ive never done breakfast. So many well meaning people have told me it’s the most important meal of the day but I’ve never felt hungry until at least 12 or sometimes 3pm. After 54 years of hearing how wrong I am, I finally feel validated. Thank you! 😊
But Dr. Berg, how does one consume enough calories on an OMAD being a vegan?
Amazing thank you doc❤
That's where we're vacationing this year…the Isles of Langerhan!
omg you made this way easier to understand than I expected. Subscribed so I can keep up 🙂
13:20