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Dr. Berg talks about the power of intermittent fasting.
This is not a diet, but a pattern of eating.
Why does it work?
Because it triggers Growth Hormone and inhibits insulin.
The purpose of intermittent fasting is to lower insulin, take the stress off insulin and the gland that makes it – pancreas, and thus restore your metabolism. This can heal a plateaued set-point. If you have fat in your mid-section, then we know you have high insulin.



Start with 3 meals per day, no snacking.
Then do 3 meals per day but only eating your 3 meals in a 8 hour window, thus fasting for 16 hours.
Ultimately, you want to fast for 20 hours and eat within a 4 hour window – 2 meals per day. If you add exercise, high intensity interval training, you can greatly enhance Growth Hormone even more.

Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.












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Disclaimer: Dr. Berg does not diagnose, treat or prevent any medical conditions; instead he helps people create their health to avoid health problems. He works with their physicians, which regular their medication.

This video is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. Through my videos, blog posts, website information, I give suggestions for you and your doctor to research and provide general information for educational purposes only. The information provided in this video or site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider. The Health & Wellness and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.



  1. Just started IF. 18-6 just because eating 3-9 worked for my schedule. only a week in and down 10#. just started eating 1 meal a day because i was not hungry at 3pm. so I wait until I get home to eat a sensible dinner, but maintaining around a 750 calorie deficit while trying to keep carbs low. 1 tbsp of ACV in 12 oz of water before I eat. No real hunger spikes so far, and no cravings for the sugar crap. I do supplement with a plant based protein powder occasionally only because I was not getting enough for my macros. Funny thing is, when I was fasting as a wrestler, everyone always said we were starving our selves and it was horrible for us. But we always had the energy to go out and compete in the most difficult of sports. Now that I look back, fasting had me in the best shape of my life. (well that and being some 20 years younger). Do what works for you I think. Learn all you can. I was so un/ misinformed on all of this, that I didn't know any better. Getting informed was my first real step to health and wellness. Thanks Dr. Berg.

  2. Hello Dr Eric, 
    Thank you for the video.  I do exercise every day (HIIT).  I have been doing 5 time eating and still not losing as much as I want and get to my goal. More importantly, get my body fat down. Having said that, I do eat super health and cook at home. I am not very big and only need 12-18 pounds to lose. 
    My questions is: how much should I eat if I do intermediate fasting either 16:8 or 20:4?
    Does eat matter what can I eat or not?  I mostly try to stay away from carbs.

    I appreciate you help.

  3. I am going to begin my intermittent fasting next week when I am under less stress, BUT I wanted to take a moment and let you know how much I appreciate your series of videos. I have watched EVERYTHING you put out on Apple Cider Vinegar and shared them with my mom and husband. It's so great to finally get some REAL help and advice without me having to purchase a bunch of expensive foods and name brand products. I'm a working mom from a small town and don't have access or funds for half the stuff these TV doctors and Weight Loss Guru's are pushing these days. So again… THANK YOU for doing this for the "everyday regular people".

  4. Thanks Dr Berg, i am now on the day 5 of 10 days of ONLY water fasting, already lost 11 lbs, after day 10 i will quickly jump to either 20:4 or 23:1 IF for better results have 40lbs more to loose and i think this will suits me better.

  5. I do the fasting every day where I eat lunch lasting from 12 to 1 or somedays 1 to 2 and then dinner at about 6 or 7 feeding again for about an hour. Is it a problem to do this every day of the week?

  6. in your other video you had mentioned that one must not skip meals (esp breakfast) as it triggers fat storage process in the body. Where as in this you are recommending that one can go on fasting for 16 hours straight

  7. I do 16:8 four days and 20:4 two days.
    I'm 56 yrs old. I am bodily and mentally the same as when I was in the very early 30s.
    I had fallen into eating incorrectly. I went to healthy habits again yet intermittent fasting in the past 7 years has again even more so vastly improved my life.

    Just don't eat. For a long time. During the day. Get yourself empty, good and hungry. And empty = Strong. You will experience, bodily, and mentally, a dramatic change in only one single month gone by.

    We are not supposed to be putting food in our mouth all day and night!

  8. This is an awesome video! How to you fit working out into this? If you’re a morning workout person, When is the ideal time to eat? And would you include carbs in at least the post-workout meal?

  9. I'm not overweight so I don't know the struggle with weight loss but, how the hell can someone get or stay motivated with all the complex details of intermittent fasting ?

  10. My first month of IF completed today. Lost 18.5 LBS. I try to go for 23:1 most days, but am not rigid and if I break fast, try to get at least 16 hours of fasting immediately after the lapse. For some reason taste buds changed a bit, I like green juice (SUJA), avacados and nuts (pistachios, almonds and walnuts), blueberrys and organic, free range eggs, organic chicken with frozen veggies cooked primarily as part of my 1 (and occasionally 2) dense meal. Also drink green tea (loose leaves) and water with pink Himalayan salt, lemon and apple cider vinegar. Gym ~5 hours per weak. Will update after months 2. Greatest immediate benefit, 10 mg Metformin for sugar no longer needed after 1 week. Fasting sugar ~100, 2 hour post meal ~130

  11. I've been there and done that with diets. Sauna suits, IT Works, Herblife (before it was found out that it was damaging), Waist Trimmer, LipoSix (Black, Black Intense, RX, 6X Fast Acting), Hydroycut (Most of the variety), 5-6 meal Diet (3 meals 2-3 In Between snacks to boost metabolism. Now that being said, this is my first week on Intermittent Fasting the 16h Fast and 8h Window with the all the recommended supplements to lower my blood sugar and insulin levels (Apple cider vingar, potassium citrate, b-vitamins), Ultima Replenisher Electrolyte, and Black coffee ( I HATE coffee btw) and with eating the less amount of times but getting my caloric and protein intake in my 8 hour window. I have never felt better and performed better. I'm A physical therapy technician that requires me to be on my feet 9 hours a day M-F, plus Im a avid runner and weight lifter. I have been able to maintain my weekly workout regimen with more stamina and for a longer duration. This looks to be a very promising new weight venture for the new year.

  12. This sounds interesting. Although I have some questions. I've always been told not eating makes the body go into starvation mode and slow down fat burning so doing this highly contradicts that right??

    Is it the length of time you fast or amount of days matter before you start loosing weight and the body goes out of starvation mode?? When you DO eat between fasting what foods are best to eat and how many calories should you intake?

    I've just seen a video explaining that this type of fasting boosts ketone levels is the body higher than the ketogenic diet which really calls my attention being that I have tried this diet; further wondering if a ketone diet plus intermittent fasting would have a greater effect on loosing weight?

    I've adopted HIIT cardio (High Intensity Interval Training) which is now my choice of exercise which makes me curious if fasting, a keto diet, and HIIT cardio maybe having a trifecta effect? I am not a huge fan of the keto diet. I find it difficult to follow so if the diet is not as important it would probably make my day hehe. Thanks for the informative videos!!

  13. What would happen if i want to do it HARD WAY? I mean just next day start IF with two means and 20h of fasting? If i try my hardest to ignore hunger and all kinds of issues?

  14. So, instead of counting hours, can it be that you just allow yourself to eat twice within four hours (for the 20:4 model)? For example, regardless of when I wake up, I would just schedule myself to eat two meals between 4pm and 8pm. Would this work or be considered Intermittent Fasting?

  15. I know you said it takes a while to get to the ending program, but what if your body is in a state from many surgies not plastic (reproductive and other organs from prolapses)is now under able to really hold food in but not letting you without bloating up to wear it hurts painfully.and I'm not talking gas either just pain. Could you actually do the the last stage of the 20 -4 ?because I basically am and have been at the stage but still having a hard time losing weight if I do eat at all.if I eat I gain 5lbs and if I don't it takes 2-3 days to even lose it.please help.