Ketosis, Fat Burning & Endurance Exercise

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Endurance exercise athletes physiology was believed to be fed primarily glucose. In other words, when an athlete depleted their stored sugar, glycogen they will become fatigued and hit a wall (bonked). This has led many athletes to consume carbs before, during and after. However, new research has demonstrated using fat as a primary fuel source and use ketosis as a way to do it. This must involve becoming ketoadapted. This is what has been missing – getting an athlete to adapt fully to ketosis. It was then found that elite endurance athletes burned more than 2x the fat then carb fed athletes.

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.

Better Fitness Results With These Helpful Tips

No matter if it’s ridding yourself of really like handles or putting on muscle tissue, fitness depends mostly on two things: diet and training/training. This informative article includes tips that can help you take on these central details of fitness. Hearing them will assist you to on the way to obtaining your dream body.

Try out signing up for websites like Fitocracy or My Physical fitness Pal to log your exercise and calorie consumption. They are not only good for viewing in which you require development, but it’s also a community of folks with the exact same goals when you and can provide tips and ideas and also inspiration.

One option to consider that will enhance your workout experience is to use workout video games. This is something the whole household can enjoy. When you are having fun it will be easier to forget that you are actually exercising! You will work out longer and with more vigor than you otherwise would.


  1. endurance exercises work great with keto, but anaerobic training sucks

  2. Erin May says:

    did my first solid hour run at about 5.6. mph speed. keto is the best!

  3. 12B0692 says:

    I run 25 miles a week in Ketosis. Aside from keto rash, I have been running very strong on a keto diet. No digestive distress, reduced inflammation and I'm considerably leaner.

  4. ih8mcfly says:

    You spelled Elite wrong

  5. dandanart says:

    You have to be low carb for a long time for this to work- all that time to transition you can't train hard. You should have mentioned that.

  6. A 40,000 calorie reserve means that if you train properly you can run at unimaginable speeds because you can burn a limitless amount of calories. I believe that Katie Katie Ledecky in the Olympics was using ketosis and that's why she was almost lapping her carb loading world class athletes and why she wasn't tired at all after each race. Also in an interview I saw she said she didn't eat carbs or pizza. Also Kenyans, the fastest runners in the world are hearers, and hunter gathers which means they are in ketosis. This 40,000 calorie reserve with proper training allows the Kenyans to run at a constant 4 to 5 minute mile pace for 26.2 miles. And finish a marathon in 2-4 hours. Once all athletes realize this truth were going to see speeds in sports we never thought possible before.

  7. JJ says:

    I asked a question about exercise on the show this morning and whilst I enjoyed this video which you referred to I was actually more interested not in the effect of big time athletes but rather exercise and ketosis in general. I get the impression from other things you have said that really exercise is in the 15 percentile range in terms of effect on weight and 85% is in what and how we eat. I still would appreciate some general comment on what a 64 year old should be doing in terms of exercise while in ketosis. Thank you!

  8. djordan22 says:

    "That's called bonked." I spit my drink out

  9. I lose about a pound of fat daily on ketogenic diet by
    drinking energy drink that contains ketons. Instead of reaching ketoses state in
    5-7 days I get there in 20- 40 minutes

  10. King says:

    I'm 21 years old 6'0 165lbs. I keto adapted In 1 week (maybe because I've keto adapated when i was 19 but quit) I have tons of energy. Never get hungry. Never get tired. I go to gym 5 times a week. I only eat 1 egg for breakfast

  11. Vanadium says:

    I have a question. Is the weightloss going to be dramatic & quicker for people that are obese while the weightloss with people that need to lose less weight lose it quicker on keto? Or it all depends?

  12. I have been doing this almost a year and every 3 months or so will break for holidays and such for no longer than 2-3 days. I weight lift and run and found it has enhanced my abilities and I even think faster.

  13. Killian Jornet is proof that this works.

  14. But how about strength training who relies primarily on ATP-CP system and anaerobic glycolysis? We all know that establishing and maintaining ketosys is dependent on depletion of glycogen in the body. Is ketosys optimal for strength, power and speed performance?

  15. I have my breakfast established now so I can do chores and mow grass with a scythe for 4 hours. 1 avocado, 2 pasture fed eggs, hand full of nuts, home made raw milk yogurt and home made apple/blackberry pulp. The juice I use to make kombucha which I delute with my drinking water. I am 77 years old.

  16. xadrach says:

    Dr. Berg, thanks soooooo much for your videos. I've lost 20 pounds through ketosis and your guidance. ill be losing more to get to my goal of 190 lbs. you rock man, and i really appreciate your videos

  17. So if I'm lean, should I PIG OUT? To get some fat on my bones in the off season. Then, get into ketosis when IT'S SHOW TIME? How much should I gain? 10-20 pounds of backup fuel!

  18. sn9696 says:

    I have been doing keto for 7 months, did two hours on elliptical machine yesterday.

  19. Totally agree, I have been keto for over 6 months and recently completed the Boston Marathon with no bonk or hitting a wall. Mental clarity the entire day and never got hungry. Last year I was using GU's, Gatorade and carbs and struggled in my 20 mile run.

  20. There must be some angry people following these videos. They keep hitting the unlike button. For real though. How angry do you have to be to not like Dr. Berg?

  21. SNEEZY says:

    can a type 1 diabetic do a keto diet?

  22. The most important thing is that since you don't bonk, you won't have to eat every hour! You can basically eat 2 meals a day and run on fat. This is great because I like cycling, but it's an inconvenience to bring so much food

  23. Great job keeping your videos short. I watch your videos first because I know that they're short.

  24. What about GYM? Building muscle and strength on ketosis? How do muscle regenerate from these little post-workout damages? Can they grow up on fat? Is it ok with glycogen restoring?

  25. Ok, but what about HIIT or strength training?

  26. Hi Eric I love your videos!!! Can you do one explaining the difference between glucose and glycogen?

  27. Hello Dr. Berg, I want to try the "water fasting", but I'm not sure if it is a healthy, safe way to detox my body and become more healthy. Could you please do a review about this topic?

  28. Thanks DR Berg for all the videos….you work very hard…I received some of your products and love them..take care.

  29. Very interesting, carbs really mess up my system up big time. I can go longer (far longer) with exercise when i keep to a keto Fat fuel diet without cheating. Another Fab video!

  30. I'm very new to keto. I began last Monday and I've lost 1/2 in. off my waist using the keto diet and fasting although I'm very happy with my results so far, I've noticed my attitude went from mild to almost explosive. I'm a very laid back person and this attitude change is weird to me… is this a side effect?? does anyone else has gone through this????

  31. This is so interesting!!!
    Please talk more about this! Thank you for the links to read more.

  32. Thanks for the awesome info!!! What are the best food sources that provide fat as fuel?

  33. Max W says:

    In England to Bonk is to have sex. So if people say I don't want to get Bonked think again! Bonking is great!

  34. please make your products available in India

  35. Jon Rykert says:

    would you say exercise before or after you eat?

  36. How long on keto and low calorie plus HIIT (just that general description) could a skinny fat tall dude with some nice amount of muscle mass could he lose all his fat?

  37. Eric,
    what about anaerobic workout such as HIIT? As far as I know fatty acid can be only burned as a fuel source during aerobic workouts (up to ~140 heart rate)
    Thank you in advance for your short comment

  38. I was running my last Marathon 15 Minutes faster in Ketosis (2:45) than Carb loaded (also Half Marathon, 10k) 😉 I´m also running 400m , 5k or 10x100m (12,5s) training without carbs. I was doing a Spiro-Test before and after Keto. Just imagine what happens ? 😉 After 1 week with only meat an eggs i had my fastest time/power ever, lowest lactate treshold and most fat burning at 15km/h. |