0:00 so I have a question what do you think would happen to your body if you actually did not sleep for 72 hours let's talk about it well at 24 hours of no sleep you're going to feel a lot of drowsiness you're going to feel irritable you're going to have impaired judgment it's going to affect your memory you're going to have more muscle tension more stress and you're actually going to be at risk for accidents if you're driving okay now at 36 hours your cortisol is going to go up which is going to release a lot of sugar in your body in your liver which is going to affect your insulin so your cortisol is going to go up your insulin's going to go up but your growth hormone is going to go down and that's directly related
0:46 to your ability to repair a muscle and also repair all your proteins in your body and also lose weight so growth hormone is like the anti-aging hormone so you might age faster than you should your appetite will go up I've noticed this if I don't get enough sleep like I'm hungrier your metabolism will go down I've seen this with a lot of people who are trying to lose weight but they're not sleeping well your metabolism goes down when you're not sleeping moodiness okay higher stress levels you're going to be extremely tired hormonal imbalance poor reasoning decreased motivation and so if you have poor reasoning or you feel like you
1:32 don't have enough more motivation or you're tired it could be that you're just not getting a quality of sleep okay because it's not just the um the quantity of sleep it's the quality of sleep so if you have any of these symptoms um you want to watch my videos on increasing the quality of your sleep okay at 48 hours two days staying up not sleeping you your body might be um shutting down periodically at for 30 seconds just to get what's called a micro sleep now when I was in basic training Fort Jackson South Carolina um when I was in the military um I literally fell asleep standing in line I was so so tired and I
2:19 I didn't even know what happened I just kind of went out and then went back in this could be very dangerous if you're driving right you just kind of go unconscious and when you wake up you're confused and you're dis oriented not very healthy at 48 Hours of No Sleep your immune system is going to greatly suffer your uh natural killer cells part of the immune cells are going to go down so you're not going to be able to fight cancer you're not going to be able to kill viruses so it makes you very susceptible to getting sick all right at 72 hours you're going to have a profound inability to think you're not going to be able to have good judgment in fact anytime you're tired you should shouldn't make any very important decisions okay you're not going to be able to pay attention so that's going to
3:05 affect your relationships you might get in fights more with your partner or your spouse uh you're not going to be able to remember details too well you're not going to be able to finish projects you're going to be very dispersed very irritated you might even have Illusions or altered perceptions so this video is just to point out how important sleep is and there are a lot of things that you can do to improve your sleep I put a link down below of some videos that you definitely should watch So today we're going to answer the very very vital important question why you should sleep with a pillow between your legs so number one it can actually reduce your low back pain or prevent low
3:51 back pain from occurring because what happens when you lay on your side as your knees come together and it rotates your hips forward so your spine is not in alignment so if laying there throughout the night several hours or more with your pelvis rotated to forward that's going to put strain on your lower back and throughout your alignment just enough to create some Distortion in your spine now this can also tug on the largest nerve in the body the sciatic nerve and also irritate that nerve and number three it can reduce knee pain because if your knees are held together with pressure that can irritate the knees especially the inside of the knee where you have the medial meniscus which is is probably the most common source of knee pain where you have either a tear on the medium miniscus or some type of
4:37 weakness in that area number four it can reduce hip pain okay and number five it can improve your breathing because if you have sleep apnea or some type of sinus problem and you're sleeping in your back that alone could reduce the air that travels through the back of the throat so by sleeping in the side that will increase air going through your sones um I would also to recommend sleeping on your right side instead of left side you may find that you have a better sleep especially if you have liver problems because the liver is on the right side so if you sleep on the left side you have this heavy organ that can somewhat compress the lungs and reduce the air that's traveling through your body so I always like to sleep on the right side primarily and so that way
5:23 the lung isn't interfered with the heavy liver which is about 3 and a 12 pounds so try it out it may work for you now as far as the pillow size I like to use something that is a flatter pillow not too big actually not too small just enough to raise up the knee so my spine is level so you just want to test that out hey before you leave I just wanted to give you a little quick history on some of the books that I wrote this was one of the first books it's called drberg body shapes it was my attempt at um writing about body types uh what was very interesting about this book is I actually did all the images myself uh don't ask me why um they look actually not quite as professional as some of the
6:09 uh images that I have in the new book but anyway this is my first attempt right here called Dr BG's body shape diets uh and then I wrote a book um more extensive called the seven principles of fat burning I don't even have a copy anymore actually um because it's outdated uh the next book uh I put about a thousand hours into this one right here called the new body type guide major updates on the body types uh I put a lot of energy into this uh it has professional images Graphics all sorts of things now the problem with this book is it doesn't really describe what this is really about body types are only a small portion of what's in this book and that's why I changed the name to the healthy Keto Plan okay if you happen to
6:56 have this book you don't really need this book because there's some only very very minor updates but if you don't have this you need to get this one right here um this book goes into every single detail that you would ever want to know about it goes into the seven principles of fat burning goes into hormones uh the body types the basic Keto Plan it goes into intermittent fasting I talk about the 10 fat burning triggers and blockers and fat burning strategies with a lot of details in every single chapter I go into body issues that interfere with losing weight um there's very few people that just have a weight problem they have a lot of body issues whether it's sleeping problems uh stress problems
7:42 inflammation menopause I cover that extensively in this book then I talk about how to get rid of stress and I show you a technique uh then I get into exercising and then I have a lot of really good recipes in this book as well so uh this is a good reference guide um on my website if you get this book you get this one free it's called healthy keto inent fasting this is the shortcut a quick guide to this book and uh the reason I created this book is to have you within 45 minutes learn how to do keto okay in in minute fasting exactly what you need to do then you can fill in the blanks with this book right here so right now I'm doing a special if you get this book you get this one totally free
8:29 or you can go to Amazon and get these individually so I just want to clarify the difference between this book and this updated one right here if you don't have this you need to get this right here that way you can get the exact correct information to do it healthily
