The Truth about Fasting: How It Works

Intermittent fasting is the single best thing you can do for your health. Discover the amazing benefits of fasting!

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0:00 Introduction: Fasting and your health
0:50 What is intermittent fasting?
1:50 Benefits of fasting
8:22 How to start intermittent fasting
12:15 Periodic prolonged fasting
17:25 Fasting for women
18:14 Is fasting the same as starvation?
21:00 Find out what to drink when fasting!

Today, we’re going to examine the amazing benefits of fasting. Not only is fasting the most powerful thing you can do for weight loss, but it’s also an effective natural remedy for countless health conditions. Fasting addresses the deeper root causes of many health problems: insulin resistance and mitochondrial damage.

Intermittent fasting activates growth hormone and lowers insulin, allowing you to tap into your fat cells. If insulin is high, fat can not be utilized for energy.

One of the best indicators that intermittent fasting is working is that your appetite will go away. Fasting also offers cognitive benefits. It eliminates brain fog and improves focus, concentration, and memory. It also elevates your mood and improves the immune system.

Fasting is not starving! Your stored body fat provides energy while you’re not eating. The average person has over 100,000 calories of stored energy in their fat cells.

Prolonged fasting involves fasting for a couple of days or longer. Prolonged fasting helps generate stem cells for your immune system. It also puts your body into autophagy—a state where it cleans up old damaged cells, recycling them into new cells.

Fasting repairs your metabolism—it doesn’t slow it down. It also gives the digestive system a chance to reset, resulting in less bloating and less inflammation in the gut.

Follow these steps to start intermittent fasting:
1. Go on a low-carb diet and eliminate snacks
2. Gradually push back your breakfast until your first meal is around lunch-time
3. Establish an intermittent fasting routine that allows for at least 18 hours of fasting

Once you’ve established an intermittent fasting routine, periodic prolonged fasting can increase benefits.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, 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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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 this explains the amazing benefits of fasting. I’ll see you in the next video.


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  1. @dtrblazen on January 16, 2024 at 1:07 pm

    I did a dry fast and felt so much energy flowing in me yesterday. Then you uploaded this video about fasting. I’m glad you uploaded this video.

  2. @Synclon on January 16, 2024 at 1:09 pm

    As someone who fast every Mondays and Thursdays, It’s true it’s heal the body and my helps mind to be focused especially to be disciplined, Can’t wait for Ramadan Month to fast for 30 Days 😅.. Thanks For Making This Video Doc⚕️!

    • @Drberg on January 16, 2024 at 2:45 pm

      Thanks for sharing your experience here. Wishing you good health!

    • @amalyakurnia3522 on January 16, 2024 at 3:08 pm

      How about one day fasting and one not, have you ever tried that? Does it give you more benefit?

    • @ibelieve722 on January 16, 2024 at 3:15 pm


    • @mohamedaminerhaz3830 on January 16, 2024 at 6:22 pm

      Ramadan is my favorite month in the year.. I never feel healthier nor more mentally clear and sharp than in it, it also raises your soul’s energy.. since we do not only fast from food and liquids but also from self destructive habits and toxic habits and relations.. so many more benefits.

  3. @bellslinki9838 on January 16, 2024 at 1:28 pm

    Gratitude Dr Berg, fantastic advice, fasting becomes easier especially if you keep yourself busy. I’m going to incorporate 36 hour fast. 🙏

  4. @allhimwithme5115 on January 16, 2024 at 1:33 pm

    I healed a severe, asthmatic histamine intolerance by IF and prolonged fasting in about 5 months. I’m still healing (my rosacea is almost gone meaning my gut is about “there”) after 13 months total in this lifestyle. Almost healed, but certainly never “done” with fasting – I LOVE IT! 52 and in the best shape of my life. *Thank you, Dr. Berg for all your critical guidance on my journey!*

    • @Five0Five on January 16, 2024 at 2:44 pm

      I just started the first of the year. My rosacea is going away, I didn’t even think about it till I saw your comment!

    • @allhimwithme5115 on January 16, 2024 at 3:24 pm

      @@Five0Five _Excellent!_ I’m so happy for your immediate success!!! Keep up the _great work!_ By the way, I get the most relief from my rosacea when I eat a higher complex, nature’s carb diet than strict keto (which I was doing for 11 months with marvelous results) and other pitta-balancing foods and practices since I’ve recently learned rosacea is sign of pitta (fire) imbalance in the Ayurvedic tradition. Living and learning as we go along!

    • @spirituallight6619 on January 16, 2024 at 6:29 pm

      @@allhimwithme5115 could you please tell me your routine? From morning to night

  5. @melissakennedy2849 on January 16, 2024 at 1:36 pm

    Thank you, Dr. Berg!❤ This video is so thorough. I think you’ve covered all the angles concerning fasting in one video, and you’ve made it easy to understand. I’ve tried to share with people why fasting works and all the benefits but now I can just share the video! Have a awesome day!😊

    • @Drberg on January 16, 2024 at 5:08 pm

      I’m so glad you like it! Thanks, you too!

  6. @GeorgiaPeach-ef7mp on January 16, 2024 at 1:52 pm

    Excellent,informative video!
    I’m definitely an advocate.
    I feel great and have lost 26 lbs and all inflammation on keto/carnivore + intermittent fasting. My fasting window is usually from 2pm-8am. Most days I’m only OMAD & seldom feel hungry. Lots of water.
    If we’d only listen to our bodies!

  7. @jackrodosta7971 on January 16, 2024 at 2:00 pm

    Thanks, Doc!
    I’m 63 now and started intermittent fasting and a ketogenic diet in July of 2023. I’ve lost 60 lbs so far and feel fantastic. My allergies are gone, and my joints feel better. My wife started after seeing me loose 20 lbs. She has now lost 35 lbs. We tell everyone about this lifestyle change and about your site!
    Thanks again.

    • @ThisIsNuckingFuts on January 16, 2024 at 2:21 pm

      Do u drink alcohol on it? Or not allowed? Congrats btw

    • @mattlacasse5828 on January 16, 2024 at 2:22 pm

      It’s not about “going” on a diet, what you eat is your diet. Keep up the success 👍

    • @jackrodosta7971 on January 16, 2024 at 2:31 pm

      @ThisIsNuckingFuts  I do like my whiskey, and I do enjoy a dram or two every so often. However, I did wait until my body started healing itself from all the garbage (sugars and grains) I had been eating. Now we enjoyed the holidays and ate whatever we wanted, but to tell you the truth. All the carbs and sugars made me feel lousy. I feel so much better now I’ll never go back to eating the way I use to.

    • @jackrodosta7971 on January 16, 2024 at 2:46 pm

      @mattlacasse5828  exactly right! We don’t feel like we’ve been dieting. It’s simply a change in what we eat and when. No more sugars, grains, seed oils. We’ve added fermented foods and vegetables to all my BBQ 😆. I realize now, what we use to eat was poisoning our bodies. Dr Berg can’t say this because he’ll be canceled, but I can. The FDA dietary guideline are a lie! Bought and paid for by special interests in the food and pharmaceutical industry.

    • @davidwollmer8694 on January 16, 2024 at 3:40 pm

      What is your eating windows fantastic

  8. @bravo1821 on January 16, 2024 at 2:01 pm

    Intermittent fasting has been one of the best decisions in my life. Lost 25 lbs, I am off blood pressure meds and feel better. Big fan of Dr. Berg.

  9. @ameliarachlin198 on January 16, 2024 at 2:11 pm

    I Love your work Dr. Berg! My Favourite Teacher !
    I Share your name often! I try not to preach to people so I have to hold back but I will lead them to you! Practicing on myself as I must practice what I preach. The sugar and the chemicals in the food really mess with the mind! Abstinence really is the key for me ! This is a very personal journey and as they say ‘nothing worthwhile is easy’ to navigate this crazy world and self educate and keep an open mind. Ramble over! Thank you Dr.! I am so passionate about all of your topics!

  10. @Barbara_Banks_1 on January 16, 2024 at 2:38 pm

    💯The system is broken. God bless you Dr. Berg. Thank you for the education on health and nutrition! This should be taught in schools, everywhere! ❤️❤️🙏🏼😊

  11. @3Mores on January 16, 2024 at 2:47 pm

    Such a good video! My vision improved to the point that I no longer need glasses for distance or reading and I am 63. I would like to add that the I still take fiber and supplements and heavy cream in my coffee with prolonged fasting. Also, I add probiotics during fasting to keep the gut biome alive and healthy.

    • @Drberg on January 16, 2024 at 3:49 pm

      That’s awesome!

  12. @helenward77 on January 16, 2024 at 2:57 pm

    I started my fasting journey 2 years ago. I also exercised (because we all should to some degree no matter what), but it helped me shed a lot of weight fairly quickly, and I omitted the refined carbs in my feeding windows. I will also say, last year, I did a 21-day clean fast, and it helped correct some of my sight in my left eye. Starting is TOUGH because we are used to expecting food, but once you get past that hump (for me, it’s the first 24 hours of major struggling), it gets easier. It changes how you perceive food. Keep up on the (pink Himalayan) salt. You just feel better all around…physically and mentally. Absolutely worth it.

    • @Silence_between_waves on January 16, 2024 at 5:01 pm

      The body needs iodine , himalayan salt doesn’t have iodine .. and it has nearly as much sodium as regular table salt . I use it for flavor , but not anymore ..

    • @helenward77 on January 16, 2024 at 5:27 pm

      @Silence_between_waves  Hi! The body needs all kinds of things that it isn’t getting while fasting. The feeding windows replenish any missing nutrients. Himalayan pink salt has a lot more minerals, and I personally think it tastes better than regular table salt. 🙏

  13. @shemj897 on January 16, 2024 at 3:10 pm

    I am on week 2 of my intermittent fasting and it’s doing amazing things to my body already. My eating window is from 1pm-7pm (6 hours). In the mornings I have loose leaf herbal tea without sugar and water until 1pm. At first I get hungry but if you ignore that hunger you can last until you are ready to eat. I really emphasize protein and less rice…I feel less bloated and I feel more alert. I strength train 3 times a week and have a cold shower after each work out… trust me, you don’t need coffee after a cold shower, it instantly wakes you up.

    You don’t need to go on all these fad diet. Just intermittent fast and eat less carbs..

    • @Jdb63 on January 16, 2024 at 4:24 pm

      Absolutely. Keep killing it!

    • @shemj897 on January 16, 2024 at 4:40 pm

      @@Jdb63 thanks!😄

    • @spirituallight6619 on January 16, 2024 at 6:35 pm

      @@shemj897 does it remove belly fat too?

  14. @izellewarricker9631 on January 16, 2024 at 3:20 pm

    Currently on 34 fasting hours of a 21 day fast. Completed 20 water fasting days in 2023 and only reason I had to stop was because I did not have enough electrolytes. I learned that the first two days are extremely tough because your body is fighting against you but just push through and the hunger honestly goes away and you feel really good 🎉🎉🎉

  15. @rodrigocastillo6805 on January 16, 2024 at 3:29 pm

    Thank you Dr.B. I started following your channel a year ago and I lost 30 Kg (66 pounds) so far just by quiting carbs, sugars & eating one meal a day. I love it 44 and in the best shape of my life I feel fantastic. My mom 67 started after seeing me loose all that weight. She has now lost 8 kg. (17 pounds).

    • @alicesibhoti8168 on January 16, 2024 at 6:11 pm

      Omg 😮😮 Congratulations

  16. @ENetworkX on January 16, 2024 at 3:50 pm

    I can’t begin to express how grateful I am to have found your channel a little over a year ago, Dr. Berg! Your videos and the information you provide has truly saved peoples lives; mine included. My eating window is exactly the same as you mentioned in the video; 12 PM – 4 PM. I cannot believe how amazing I feel during my fasting period. Working out during intermittent fasting has also been way more beneficial for growth, endurance, energy and much more.

    Transitioning from my previous lifestyle to fat burning did take a few months, but once I adapted, I couldn’t believe how clean fat fuel felt. I follow a Ketovore lifestyle and for the first time in my life, I feel youthful. Growing up, I was influenced by tons of wrong eating habits and terrible ideology. The saying was, “you’re young, so you don’t have to worry about what you eat”. That’s just as horrible as the “everything in moderation” approach.

    Have you ever wondered why Keto/Ketovore and intermittent fasting get such bad press? It’s because it works and most of us know by now that many food industries have an agenda and do not want us to be healthy and live long, happy, prosperous lives. If you are paying attention to everything around you, you’ll know for certain that I am not lying. What I told you is not a “conspiracy theory”; it’s the truth.

  17. @bigbouncer2150 on January 16, 2024 at 3:58 pm

    I am 41 years old and have started my intermittent fasting journey since August 28th, 2023 when I weighed 350 pounds. I now weigh 265 pounds and I’m loving it. I fast for about 23 hours a day, and I follow the healthy ketogenic diet. There are about 14 other educators at the university where I am employed at who have been encouraged to change their lifestyles after seeing my results. Thank you Dr. Berg for all of the valuable information that you share.

    P.S – I also do NOT have a thyroid gland since 2022 and that hasn’t prevented my progress

  18. @chadbox9301 on January 16, 2024 at 4:20 pm

    I’d love to see a video on fasting for active athletes. I’m a 34 year old active MMA fighter who trains a ton. I’ve started fasting thanks to your channel. But feel like I might not be getting everything I need for my workouts sometimes

  19. @lourdesl4716 on January 16, 2024 at 5:28 pm

    Thank you for this video, now i understand more about fasting. I stated this intermittent fasting for about 4 months and I lost 12 lbs I eat less I don’t crave bread and sweets I feel good and more energetic. Thank you for this important info 🙏🏻😃

  20. @misslane123 on January 16, 2024 at 6:14 pm

    My T3 actually went up quite a lot when I started low carb/IF and exercising more. Was a little worried Graves’ disease was on the return (at that time, recovered for about 7 yrs). But within 2 months numbers went down again and stayed that way, being only slightly higher than before, but in a good way!

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