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Home / Sleep / 8 Ways to Burn More Fat While Sleeping - Dr. Berg

8 Ways to Burn More Fat While Sleeping - Dr. Berg

author avatar Dr. Eric Berg December 21, 2021

 

Learn how to burn fat while you sleep!

0:00 Introduction: How to burn fat while you sleep

0:10 When do you burn the most fat?

0:37 How to burn fat: tip #1

5:35 How to burn fat: tip #2

7:50 How to burn fat: tip #3

10:30 How to burn fat: tip #4

12:25 How to burn fat: tip #5

13:05 How to burn fat: tip #6

 

Today I’m going to cover how to burn fat while sleeping. You actually burn more fat at night than during the day. But, we’re going to talk about how to burn even more fat while you sleep.

 

 

How to burn fat:

1. Get plenty of sleep

• Sleep in a cooler room

• Sleep in a very dark room

• Don’t expose your eyes to blue light before bed

• Don’t watch something like a thriller or the news before bed

• Take vitamin B1, vitamin D, and zinc before bed

• Lower your cortisol by focusing on your breath

• Lower your stress by doing physical work or exercise

• If you wake up to urinate, get on the keto diet, do fasting, and don’t eat or drink after 6:30 pm

 

2. Exercise

• Do vigorous full-body exercise

• Do HIIT (high-intensity interval training)

• Don’t eat right before, during, or right after your workout

 

3. Do fasting

• Do intermittent fasting as well as periodic prolonged fasting

• Exercise while fasting (if possible)

 

4. Adjust your macros

• Don’t count vegetable carbohydrates (eat large salads)

• Keep your other carbs below 20g per day

• Consume a moderate amount of fat (only consume fat that’s on meat—don’t add additional fats)

• Consume 3-6 oz. of protein per meal

 

5. Keep your cortisol low

• Do physical work

• Take long walks

 

6. Trigger growth hormone

Things that trigger growth hormone:

• Niacin

• Arginine

• Zinc

• Creatine

• DHEA

• Vitamin D

• Potassium

• Magnesium

 

Avoid things that inhibit growth hormone, such as:

• Xenobiotics (pesticides, herbicides, insecticides, and fungicides)

• Certain medications (if possible)

 

How to Lower Stress:

▶️ https://youtu.be/0rrFWDnWgmw

▶️ https://youtu.be/CXg7OONSTIE

 

Leg cramps:

▶️ https://youtu.be/U_38hPtf8vg

▶️ https://youtu.be/d1hUwj0Iops

 

HIIT:

▶️ https://youtu.be/1patHzdCnmQ

▶️ https://youtu.be/q9jZ9xA-14Y

 

DATA:

https://academic.oup.com/jcem/article-abstract/57/2/410/2675630?redirectedFrom=fulltext

https://www.tandfonline.com/doi/abs/10.1080/00498250600621627?journalCode=ixen20

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