Ignore Hunger Waves While Fasting

Fasting can increase your motivation to exercise—find out why!

DATA:

Timestamps
0:00 Fasting spikes motivation to exercise
0:10 Hunger waves
1:14 Cravings vs. hunger
2:06 Ghrelin and exercise motivation
2:50 How to bulletproof your immune system

In this video, we’re going to talk about some benefits of fasting for your motivation to exercise.

First, I want to talk about hunger waves. Hunger waves are surges of hunger throughout the day. When you ignore a hunger wave, it will go away.

Hunger waves are caused by an increase in the hormone ghrelin. Ghrelin tells your brain that it’s time to eat. However, you don’t need to eat every time you feel hungry.

If it’s around lunchtime and you feel hungry, you can often ignore your hunger for a couple of hours, and you’ll stop being hungry. Knowing about these waves of hunger can help you better prepare for your intermittent fasting plan.

Over time, hunger waves will start to reduce, and it will become easier and easier to do intermittent fasting.

It’s important to differentiate between the sensation of hunger (cravings) and real hunger. If you start feeling irritable, light-headed, weak, or dizzy, then you need to eat because your body is hungry. An increase in ghrelin is not real hunger.

Keep in mind that fasting will help decrease your hunger. You’ll also find that you consume less food when you break your fast.

When you eat, you spike insulin, which makes you hungry again shortly after.

A study on mice showed an increase in motivation to exercise when they were hungry. I’ve seen this same effect in humans too.

So if you experience a spike in ghrelin while fasting, ignore the hunger signals but don’t ignore the motivation to exercise.

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.

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 this helped explain why fasting can increase your motivation to exercise. I’ll see you in the next video.

[jzfjiyp]

Am going through hunger waves right now while fasting, and was going to eat a snack when this popped up. You've got extra senses Doctor!

[lawdogwales]

When I'm fasting, I am highly motivated to take long walks. It just feels great to get outside in the fresh air and get moving. And the sunshine and the vitamin D is an added bonus!

[touraneindanke]

Absolutely right, eating makes a bit lazy and fasting gives me the urge to move my body.

[fazdoll]

My problem isn't hunger; it's mental boredom. It's easy for me to fast if I'm moving around, like gardening or housecleaning or shopping, but at a computer, errrgh. Much tougher to ignore.

[chomperthefirst]

‘Don’t ignore the impulse to exercise’- okay I will try to develop an openness to this impulse!

[Tom-Travels]

"Hi, I'm Hunger. I'll be here on your shoulder whispering in your ear, until you decide to engorge me."

[JCX-]

That’s why i like to go outside. As long as i am outside shopping or keeping busy my mind doesn’t entertain food.

[christinahall]

Knowledge is power. When we know the benefits of fasting feeling hungry is enjoyable and the feeling of discipline does wonders for my self esteem...I love the merging of the physical and the spiritual. Thank you, Dr. Berg ❣️

[kengoetz]

OMAD for 20 years and went to semi-keto 30 days ago with proper K consumption and I’m able to strength train during fasting now.
Wake at 5am with 1 tablespoon MCT-1700mg Omega3 - Potassium 1000mg(not sure on body absorption) -2-cups dark coffee with 2 tablespoons of half/half - during the day I drink 1/2 - 1 gallon of Springwater (depending on task of the day)- strength train at 6:30-7:30pm- eat 16oz protein/4 eggs/ 3 cups of vegetables- 1000mg potassium-500mg turmeric Curcumin-calcium/mag/zinc- 1 tablespoon MCT - I sleep 6-7 hours with a sluggish feeling if I sleep more. I’m in Construction Management so this schedule keeps me alert without any hunger pains or Hangry feelings.
I do have a wide food pallet so I can eat just about everything that would be edible to a development country, lol.


I do eat the Cartilage of the bones of every steak, chop, chicken leg etc..
I eat 1 pound of organ meat/month.
Organic farm raised eggs.

I eat nothing during the day and experience no hunger waves which I equate that to the length of time I’ve been doing OMAD. The shear fact that the inconvenience of eating is not part of my life during the day is marvelous and hard to believe more are not doing this.


I have lost ALL cravings! My favorite sweets are still in my pantry and I look at them without hesitation and pass right by them, no desire to even eat them.

[Phishsamich]

Dr, Berg you have taught me stuff that has changed my life. I worked at fasting to get to OMAD. Working on getting healthy Keto but I eat far less carbs than i used to. Caffeine free for 9 months and I feel better than I ever have. Not eating gives me so much motivation to do lots of stuff. I started running over a year ago and between that and fasting it keeps me going. Running is addicting and fasting causes me to want to run so much that I have to cut back as to not hurt myself. If I eat more than once a day its like putting the breaks on, I do not like it and doubt I will ever go back. I love your videos and truly appreciate what you do Thanks

[arabianqueensheba]

You just helped lots of muslims this month of fasting. Thank you Dr Berg you are amazing!

[KSAalto]

On day 14 of fasting and not hungry. Doing well exercising, getting enough water and electrolytes. Its working. Listening to my body for any Red flags. So far doing really well.

[studiosoixante]

I didn't know Ghrelin was involved in both hunger and exercise! Dr. Gundry was talking about avoidance of these hunger waves too and said that whenever you feel "hunger", take an exercise break. I know that it's advantageous to exercise during your fast and not after a meal, so every time I get hungry while I'm home, I exercise. It works! I feel so much better when I do that. Thank you so much Dr. Berg, I had no idea that they were related!

[prmnp]

For me it's more like "I reduce my calorie intake during fasting, therefore if I do exercise now losing weight will be multiple times easier." Hence the increased motivation.

[Zoltar]

For me it’s around the 16hr mark that I not only have a burst of energy and motivation but mental clarity

[Ultrajamz]

I think the urge for exercise is really biological urge to get moving to find food! 😂

[zeehuss]

You have the most calm and soothing voice Dr.

[verseau]

Perhaps this increased motivation to exercise is your body’s primitive way of saying, “Time to go out and search for some food!”

[xoshanland]

Completely agree with finding the motivation to exercise while fasting! I think to take it easy during a fast but the same way my brain will randomly convince me it wants food now it randomly demands I move around, like I CAN’T be still! Never thought I’d see the day....

[tjcarr]

I’ve definitely gotten a huge spike in energy while I’m fasting