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Muscle-Building Workout and Diet


Hey, guys, Dr. Berg here. I want to do a video on the most important
electrolyte. Let me explain what electrolyte is. If you ever take salt and put it in water
and dissolve it, it disassociates. The sodium and chloride disconnect and they
become two separate minerals. That fluid is very electrically conductive. Basically, electrolytes have to do with minerals
that help conduct electricity in the body. They help with a lot of different things. As far as electrolytes, it would be potassium,
sodium, magnesium, calcium, chlorides, all those minerals. Potassium, out of all of the electrolytes,
is the one that we need in very large quantities. I was curious, why is that? Why do we need the potassium in such large
amounts? I’m talking 4,700 milligrams to 6,000 milligrams
every single day. That’s equivalent to 7-10+ cups of salad or
vegetable every single day. That’s a lot. That’s odd to me. No one consumes that much. Let’s go dig further on exactly why we need
potassium. There’s something in the body called the sodium-potassium
pump. It’s built in a little protein connected to
an enzyme. It forms a whole enzyme on the surface of
your cells. You have between 800,000 to 30 million of
these little, tiny pumps. They’re little generators that generate electricity
to allow things to go through the cell. They take a lot of energy to work. In fact, 1/3 of all the food that you eat,
the energy of 1/3 of your diet, goes to running those pumps. You also have another pump in the stomach
called the hydrogen potassium ATPase. Don’t worry about the name, but it’s basically
another pump that’s build with potassium that allows you to create stomach acid to help
you digest. These pumps also are in the muscles, they’re
in the nervous system, and the pumps in the nervous system use about 60% of your body’s
caloric intake of energy. In other words, these pumps are really critically
important in exchanging nutrition, glucose, amino acids, and other minerals to allow them
to transport in and out of the cell. Potassium is essential for building the pumps
to allow these functions right here. They charge the cell electrically. Your cells have certain voltage that allows
things to work and go in and out of the cell and create different energy. In fact, your energy that you have that controls
your metabolism is controlled partly by this little pump. It charges the cell electrically. It gives you energy. It helps the muscles contract to relax because
it allows calcium to go into the cell, as well. It controls the transport of calcium. Wow, interesting. If you’re low on something in this pump and
these pumps aren’t working, your calcium is not going to relax the muscle, so you’ll get
muscle cramps from potassium, but it’s really calcium, but we can’t fix it by giving you
calcium. We have to give you potassium. I’ll get more into that. The muscle needs this pump. The nerves to conduct electricity need this
pump desperately. Fluid, the transport of fluid, the hydration
of your body is controlled by this pump and your overall physical energy. Since potassium is so hard to get in the diet
because people don’t realize how much need and they’re not eating enough vegetables,
you can experience a set of symptoms that I’m going to describe to you and you might
have some of these. Number one, fatigue. Fatigue can come from a potassium deficiency
because if you don’t have enough potassium, your cells, electrically, are going to be
way, way, way down there. You can’t pump anymore. That’s why when people start eating more potassium
foods, they have some more energy. The problem is if you try to take a potassium
pill, it only is comprising about 40 milligrams, maybe 90 milligrams. You need 4,700 milligrams. You’d have to have a whole bottle. The pills are not going to work. Plus, if you took that much potassium without
the other minerals, you can throw it out of balance. You want to get your potassium from food or
food concentrates. Then we have energy fatigue. We have muscle fatigue. If you go up a flight of stairs and you feel
like your legs are really heavy or you don’t have the endurance, that is a potassium deficiency. Nerve, if the nerve is tired, your electrical
impulses won’t work, so you have arrhythmias, you’ll have an alteration in heartbeat problems,
skip beats, atrial fib, [inaudible 00:05:16] electrolyte deficiency. Fluid, fluid retention, swollen ankles. That’s a potassium deficiency. What do doctors do? They tell you to avoid salt. Big mistake. You should increase potassium. Then overall, just energy in the cell to work
correctly. In the stomach, if you don’t have enough potassium,
you can’t create the acid that you need to help digest protein and absorb other minerals. Again, the potassium is needed for the stomach,
the nerves, the muscles, for energy, for fluid, for hydration, all of these things. Now that you know that, let’s talk about how
you become deficient. Number one reason is you don’t have enough
potassium in the diet. You need to consume 7-10 cups of vegetable
or salad a day to achieve this. I enhance this with food concentrates a lot
of times if I can’t get the quantity, and I use my wheat grass juice powder. I take a teaspoon of that, and that will give
me a blend of a lot of potassium and magnesium and a lot of other things to be able to spike
that sodium-potassium pump, to boost my energy, as well. Vomiting, diarrhea will also create a deficiency. Surgery, when you get a surgery, what happens
is your potassium just dumps because of the stress. That’s why they always give you a potassium
IV because to replenish that potassium. Stress will also decrease potassium. Let me just grab this book right here, my
favorite CIBA Encyclopedia for Endocrinology. We got right here, adrenal stress. Right here, it creates potassium loss. It’s stress create a loss of potassium through
the urine. Sugar creates a deficiency of potassium. Why? Because insulin is the hormone that helps
you absorb nutrients. It also causes everything to go into fat. If you have a problem with insulin, like insulin
resistance, you can’t pull glucose into the cell, and that’s why your craving sweets,
by the way, but, see, what insulin does, it only acts as a trigger for the sodium-potassium
pump to trigger the absorption of nutrients. That doesn’t get triggered, so you can’t absorb
things. By taking more potassium, you can actually
decrease the need for insulin, and that’s what I recommend for my diabetics. It’s very difficult to fix diabetes without
enough potassium, without enough vegetable. If you have a lot of sugar, that’ll deplete
potassium. If you take potassium, it’ll help with cravings
and decrease your need for insulin. Diuretics, blood pressure, if you’re low in
potassium, your blood pressure will go up, and you also have problems with calcium not
moving in the correct places. That’s why the doctors give you a diuretic
to get rid of fluid, and they give you a calcium channel blocker for high blood pressure, but
they don’t recommend enough potassium. There’s so many people that consume enough
potassium and their blood pressure comes down. Diuretics will deplete your potassium. They get rid of electrolytes, your blood pressure
stays high. Salt, sodium-potassium, they always work in
a balance. The reason I’m not talking about salt is that
your body will tend to conserve salt more than potassium and also people have a lot
of extra salt in their diet, naturally just eat more salt than potassium, so they’re rarely
deficient in salt. Too much salt can deplete potassium. Alcohol will deplete potassium. The last one is ketogenic diets, which is
interesting. You go on a higher fat, low carb diet, what
happens, you will deplete potassium. Thus, the reason why I tell you to consume
more vegetable when you do a high fat diet, so you can replenish the potassium and feel
fine because a lot of times you’ll dump a lot of water from losing a lot of fat, as
well, when you’re burning fat or you might feel fatigued or you might feel constipated. By adding more potassium from the vegetable
… It’s not the fiber. It’s potassium in that food that will help
flush you out and you keep the liver clean and help these pumps work a lot better. I just wanted to give you an idea of the most
important electrolyte, what it does in your body. That’s what electrolytes do. Then also how you become deficient and what
you need to do to correct this. Hope this helped. I will see you in the next video.

100 thoughts on “POTASSIUM: The MOST Important Electrolyte – MUST WATCH!

  1. Because it's the sodium-potassium pump, wouldn't they compete in the body? With all the sodium in our diets, wouldn't that help in depleting potassium?

  2. Hello, I have a question, so if the pills don’t fix the potassium problem, and is impossible to eat everyday 10 portions of salads, what would be the solution? Thanks !

  3. Dr. Berg says 7-10 cups of greens/salad will cover 4,700 mg of daily potassium requirement. I'm not following because even 10 cups of salad is 167 mg (per cup) times 10 cups (assuming you eat max) = 1,670 mg. Am I missing something? Need clarification. Thanks!

  4. I have potassium gluconate, how much am I supposed to take? I’m just rung to find out!!! I’ve looked all over the damn internet and I can’t find anything. Will someone help me? The pills are 550mg and the rest is potassium gluconate 90mg

  5. This may an older blog but I have a question. I’m taking 90 ml of liquid potassium a day. Food prior is a must. I truly think intermittent fasting would help many of my other autoimmune immune issues. Any suggestions? I really am hoping you see this Dr Berg. Oh, it’s Type 1 RTA causing my hypokalemia.

  6. Dr. Berg
    Let me tell you
    I am a huuuuuge fan of you
    You are really helping a lot by issuing those informative videos
    Please keep doing gorgeous videos
    God bless you
    Wish you the utmost best

  7. I have learned so much from you over the years! I share your videos all the time! I like listening to you because you speak in simple English (not medical jargons) with a gentle voice that is so soothing! Thank you so much Dr Berg!!

  8. I thoroughly enjoy your videos. I learn so much. Thank you! It's like having the best A&P Professor right at home, teaching me one on one. You truly are a gifted teacher and you stimulate the scientist in me! I hope you continue to make these videos and share your knowledge….Peace and prosperity to you, Dr. Berg.

  9. The No salt or salt free have a lot of potassium. Learned that on the snake diet drink… Any thoughts on it? I think we could decrease that massive 7-10 cups to like 3 or 5 by adding some no salt and the other electrolytes on the snake drink.

  10. Can you please make a video explaining hyperkalemia on keto? I do consume avocados, spinach/kale, and coconut water as my main source of potssium, and although I have rarely met or exceed the 4700mcg daily potassium intake, my recent blood test shows that i have a slightly high potassium (5.4 mEq/L) versus the standard range of 3.5 – 5.0 mEq/L

  11. I'm cutting on keto so can't go mad with green vege's or calories at the moment sadly. If I do my fasted HIIT/sprinting and don't take my potassium supplement after (along with magnesium), the next day if I try sprinting my legs just don't have the energy, they feel fatigued, like they can't properly traffic the waste out and the ketones/protein into the muscles. Definitely important to have. Great video, really explains how potassium is the gate keeper to your cells and muscles. I guess potassium is also king for building muscle, as protein will struggle enter cells.

  12. Thanks Dr. Berg you nailed this one. Very informative thanks for breaking this down. Knowledge is power!

  13. Thank you dr Berg! I am on a vegan keto intermittent fasting and I am floored. So tired I can't get out of bed! Thank you so much for this video 🙏

  14. You always help.
    Thank you Dr Berg, there are so many elderly in nursing homes dying from electrolyte deficiencies. I don’t understand why it’s not mandatory for elderly to get electrolytes. The medications they are on are depleting some minerals, and I see residents cramping up in agony every day , so what does the in home doctor do, he puts them on Endone for pain, and drugs them to the point of not eating and not being able to drink. Hence they are dying at a fast pace.
    Plus the staff don’t understand how important it is to give fluids throughput the day every couple of hours.
    I saved my Uncle he is now on electrolytes and supplements but I had to fight for it for months. It’s so frustrating for me to see the system fail these wonderful elderly.
    And the staff say it is ageing, they really believe its natural ageing, and not neglect.

  15. I'm very confused I was under the impression that those suffer from kidney disease or not allowed to consume to much potassium is this true?

  16. Dialysis patients should NOT take potassium. It can cause a heart attack in people with renal failure. This information is only for those with healthy kidneys. Consult with Nephrologist for further information.

  17. I wonder why and what is the reason for 459 thumbs down?!?
    How much subjective can you be so you can't see the benefits of this channel?
    Anyway,as I've never said it (as we move with the next 'thing' in our life and always 'speed up '…)
    THANK YOU DR BERG, I LIKE AND APPRECIATE ALL OF YOUR WORK AND DEDICATION !

  18. I am very thankful for Dr Berg….was is big, big trouble WITH insulin and now trying to enter ketosis……THANKS!

  19. I was taught that this fundamental and vital function was once part of medical school curriculum but was dropped.

  20. Thank you for helping me when mainstream docs gave up. They gave up and told me I was dying. Ten years ago I was diagnosed with a type of Muscular Dystrophy that was causing my body to stop digesting food. A Naturopathic doctor got me back on the road to health, however, I could only afford a few visits. Dr Berg, you have earned your wings. Thank you so much for your kindness, energy, and factual, healthy info!

  21. You are a wonderful professor making complex things very simple without losing any smallest detail point.

  22. It’s impossible to get 4700 mg of potassium eating only 10 cups of salad. That’s only about 1650 mg. You would have to eat 30 to 40 cups of salad/ Romain lettuce per day. So, how do I get 4700 of potassium on a keto diet?? It very dangerous not getting enough K. You can’t get said K without going over the 20 carbs allowed on keto 🤔

  23. This is so interesting and also confuses me… I was under the impression, from both doctors and doctor google, that it was way too easy to get too much potassium and so you shouldn’t try because it could lead to a heart attack.

  24. Dr. No offense but i got my volume all the way up. Furthermore i when to the restroom so i can can lissen to the video. But to my understanding you lower the voice even more….i know about soft spoken but, this is too much …🤤

  25. No offense to Mr. Berg, I agree with everything else he says, but I just have to comment regarding what he said about muscle fatigue, arrhythmias, swollen ankles, etc.. for Christ's sake potassium deficiency isn't the only cause of these. You should check with your MD first and take the labs he/she recommends. Not until potassium deficiency is proven to be really the cause should you decide to go on with the potassium diet or replenishing potassium.

  26. Brilliant lecture on the potassium uptake in cellular osmosis. Thanks
    I'm diabetic but I love veg and salad but have not been having enough. It's interesting to note that humans were created as vegetarians, it was post flood the we tasted meat.

  27. Another awesome explanation potassium from Dr Berg 🙏
    This is more fundamental than anything you ever learn in any school.

    Cream of tartar is excellent way to top up your potassium, using Adrenal Cocktail

  28. You are amazing Dr. Berg! Do you or anyone else on this channel know what taking ACE inhibitors do to potassium levels when doing a ketogenic diet?

  29. I think I lack potassium because I easily get tired or fatigue, i also have hypeetension and irregular heartbeat. I also have digestion problems such as bloating even after a small meal.

  30. well, hell's bells, of course doctors who are Big Pharm bots wont tell you about potassium issues for things like high bp, cause then you can take care of yourself, and dont have to keep taking their meds…..dr berg, you are awesome….

  31. Hello Dr. Berg, Would you recommend the usage cream of tartar as Potassium supplements, what's your thoughts on this? thank you.

  32. I wanted to ask a question about potassium citrate from BULK SUPPLEMENTS . COM ! on the facts label it says serving size is 275 mg and amount per serving is 99 mg ( as potassium citrate ) is this saying that for every 275 mg I will be taking 99 mg of potassium. the package is 1 kg and says no other ingredients, free of sugar ,soy , dairy ,yeast , gluten , or additives. please help, I don't want to take the wrong amount .

  33. 2 questions
    1) How many micro grams of potassium can I have in a day when I am fasting eating cream of tartar?
    2) how many mcg of potassium can I take daily from cream of tarter to get to my total 4700 hundred a day to compensate deficiency.

  34. today I created a recipe for a potassium soup. did you know recommended potassium intake per day for human is 4700 mg? and the average person only receives about 1,700 mg! so how do we make up the balance? it must come from potassium rich foods. I created this soup to make it easy to reach my potassium intake each day. just by having one bowl of this delicious soup will give me close to my daily need for potassium. the ingredients I put in the soup are as follows.. one 12 oz bag of kaleslaw salad from the produce section at Walmart. It contains broccoli, kale, radicchio, carrots and red cabbage. I emptied that into a pot and covered it with water. I then cut up a sweet potato and onion and threw it in the pot. then sprinkled the mixture with garlic powder and chicken broth and black pepper to taste. I covered the pot and let all the veggies boil until soft. I then added two scoops of chunky peanut butter, two scoops of coconut oil, some vanilla, and half a lemon. then continued to boil until everything was very soft then I transferred it to a blender to make it smooth. then I added one can of northern beans. once the soup was finished, I dished up a bowl and garnished it with an entire avocado and a fresh slice of lemon. it was very delicious and an easy way to reach my potassium level for the day. the ingredients I used for this soup,made enough to probably have a bowl every day for 4 to 5 days. so if you're looking for a delicious way to reach your potassium levels and get your cruciferous foods into your diet. give this delicious recipe a try!

  35. I got my potassium cream a tartar from Amazon but I’m now looking for exactly how much I need to take besides eating the foods filled with potassium of course. I have to go through all my bad videos to see if anyone mentioned it I think if you do your diagnosing but you can’t say a teaspoon impulse yada yada and you need this much? Please let me know

  36. I have PVC's, my cardiologist told me to eat apricots. He said they have more potassium than bananas. I'm taking supplements because I don't want all the sugar from the fruit.

  37. Thank you for dumbing it down enough for a doctor who loves to prescribe pills to understand, or I hope they would understand that everything isn't fixed by pills but rather eating the right Foods

  38. Hi Dr. Berg. I do intermittent fasting of a minimum of 22hrs every day and have a 1-2hr window where I eat. I can only eat one meal so I know the veges I eat in that one meal doesnt provide me with enough potassium that is recommended. Do you have any suggestions on how I can increase my potassium in that small window for those of us who practice IF?

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