Dr Bergs Healthy Keto And Intermittent Fasting Podcast

Let’s talk about magnesium and vitamin D. About 75 percent of the population has low vitamin D levels, and 45 percent have low magnesium levels. All of the enzymes involved in converting vitamin D to the active form depend on magnesium. Vitamin D won’t work in the body if you have a magnesium deficiency. Vitamin D is vitally important for the body, and it’s crucial to do what you can to avoid a vitamin D deficiency. Vitamin D also supports the absorption of magnesium. Vitamin D and magnesium work synergistically. Vitamin D and magnesium are also important to support the absorption and regulation of calcium. Magnesium helps prevent calcium from building up in your arteries. The body needs about twice as much calcium as magnesium. But many people are actually getting about three times as much calcium as magnesium. Having excess calcium with a magnesium deficiency can lead to serious side effects, including cancer. Thankfully, the solution is simple. You need to increase magnesium by consuming magn

Let’s talk about the best ways to increase growth hormone, especially as you age. In adults, growth hormone is crucial for muscle building and fat burning. It’s also important for building tendons, ligaments, collagen, joints, and bones. However, growth hormone dramatically decreases with age. Side effects of a deficiency in growth hormone can include: • Difficulty building muscle • Cognitive issues • Lowered mood • Higher levels of LDL • Hair loss • Insomnia Here are the top things that can block growth hormone: • Insomnia • Sleep apnea • High blood sugar • High insulin • Chronic stress • Liver problems The pituitary gland produces growth hormone. Instead of replacing the hormone with a synthetic version, why don’t we support the gland that makes growth hormone? How to increase growth hormone naturally: 1. Try Pituitrophin PMG from Standard Process 2. Do intense exercise 3. Take milk thistle (if you have a liver problem) 4. Get on the Healthy Keto® diet 5. Do cold immersi

If you’re thinking about buying apple cider vinegar gummy supplements—don’t. Let’s talk about why. A lot of different companies are coming out with these apple cider vinegar gummy bears or gummy supplements, but the formulas are very similar. While the claims are incredible, the products are not. In reality, these ACV gummy products are misleading and can even be damaging. The biggest problem with these apple cider vinegar gummies is the sugar content. They typically have three to five grams of sugar per serving size. One teaspoon of sugar is four grams. These apple cider vinegar supplements are not keto—they’re candy. These gummies will actually bump you out of ketosis. On top of that, they will leave you feeling bloated and tired. Instead of helping you lose weight, they’ll actually prevent weight loss. One serving size of apple cider vinegar gummies only contains about 500 mg of apple cider vinegar. An average serving size of liquid apple cider vinegar is 15 grams. This means that about one ta

Today, I want to cover the five worst diet mistakes, especially when trying to boost metabolism. The top mistakes dieters make: 1. Trying to boost metabolism A slow metabolism is not really a slow metabolism at all—it’s an efficient metabolism. Stimulating your metabolism is a bad idea because you’ll burn it out. 2. Going on a low-calorie diet Many people who appear to have a slow metabolism have a history of going on low-calorie diets. 3. Stoking the metabolic flame People do this by consuming six small meals throughout the day. But eating frequently doesn’t speed up your metabolism. Every time you eat, you stimulate insulin. Even in small amounts, insulin can prevent you from burning fat. 4. Overtraining Fat burning occurs in the recovery phase. Overtraining doesn’t allow your body to recover. 5. Consuming processed protein shakes Protein stimulates three of the fat-burning hormones. But, the quality of the protein is crucial. Many protein shakes are refined and are of poor quality. The protei

Let’s talk about the incredible health benefits of clove. Clove is natural, and there is a lot of interesting research on using it to promote a healthy body. One of the most common ways to use clove is as a numbing agent for a toothache. The essential oil in clove called eugenol produces many benefits. But it also contains a lot of other phytonutrients. You can use clove oil or simply chew and swallow a piece of clove. You can also use clove oil topically on the scalp for fungus or pathogens. It may even help reduce the toxicity created as a byproduct of fungus. Clove may help enhance the effects of an antibiotic, allowing you to use lower amounts of it. Clove oil may also help inhibit H. pylori and improve peptic ulcers, gastritis, indigestion, gas, and bloating. A certain phytonutrient in clove is an MAO inhibitor. MAO inhibitors are used as antidepressants. Clove even has anti-inflammatory effects, and data shows it has anticancer properties. Clove is relatively safe, but consuming too much c

Two of the top benefits of exercise include lowering your risk for certain diseases and increasing your longevity—and it doesn’t take much exercise to achieve this. The more fitness you have in your reserve, the more you can counter stress and the more flexibility you can have with your eating plan. The benefits of walking just two to two and a half hours a week can lower your mortality rate by 20 percent. Exercising just 11 minutes a day can lower your mortality rate by 10 percent. Doing three to four short bouts of intense exercise can lower your mortality rate by 40 percent. Eleven bouts of short, intense exercise may lower the risk of cardiovascular disease by 65 percent and cancer by 49 percent. A 10 to 59-minute workout once a week, every week, can decrease your mortality rate by 18 percent. Exercise even supports the mitochondria and helps balance healthy blood sugar levels. Going for a walk after eating may help burn any carbohydrates you eat. But it’s also important to find a form of exerci

Let’s talk about why it’s so difficult for some people to lose weight and keep it off. Dieting is similar to famine. If you have difficulty losing weight because you’ve dieted for many years, your body is likely compensating for survival purposes. You don’t have a slow metabolism—you have an enhanced metabolic efficiency. Once you understand the right problem, you can attack it with a better solution. People who restrict calories are more susceptible to nutrient deficiencies, which can affect their hormones. Your body can also adapt to lower amounts of calories, causing it to burn less fat, making it harder to lose weight. Intermittent fasting differs from calorie restriction for a few reasons. When done correctly, you have less hunger and fewer cravings with intermittent fasting. Intermittent fasting also has unique health benefits that you can't get with a calorie-restrictive diet. It’s important to do the Healthy Keto® diet along with intermittent fasting so you don’t create imbalances in the

Let’s talk about the interesting benefits of lemons that you may have never heard before. Many people know fresh lemons contain citrates, which lower the risk of kidney stones. They may also know that lemons are rich in vitamin C. But another secret weapon lemons have is called flavonoids. Flavonoids have powerful, wide-ranging effects. One specific flavonoid in lemons can help remove fat from the liver, balance lipids in the liver, and support healthy blood sugar levels. It also helps protect the integrity of the capillaries. Other potential health benefits of lemons: • They may help with bleeding gums • They help support peripheral circulation • They may help with hyperglycemia • They may help improve HDL • They may help lower LDL • They may help lower the risk of chronic venous insufficiency • They contain potent anti-inflammatory compounds and may help with arthritis, fibrosis, and clotting • They may help decrease glycation • They may help reduce insulin resistance • They have a p

Today, I want to share six delicious homemade salad dressings that are actually good for you. It’s difficult to find healthy salad dressings at the store that don’t contain sugar or oils high in omega-6 fatty acids. The salad dressings I’m going to share have unique health benefits. Of course, salad has a lot of important benefits, but choosing the right salad dressing can take it to the next level. Here’s how to make salad dressing at home. You will use a simple base of extra virgin olive oil, lemon juice, and apple cider vinegar for each of these salad dressings. Add this base to a 16-ounce jar and keep it in your refrigerator. Each time you have a salad, add a quarter cup to half a cup of this base to a bowl, add your spices, mix it up, and pour it on your salad. Ingredients for the salad dressing base: 1/3 cup (2.5 ounces) extra virgin olive oil 1/4 cup (2 ounces) apple cider vinegar 2 tablespoons (1 ounce) lemon juice Apple cider vinaigrette dressing: 1 tablespoon mustard 1 clove garlic (

Today, I want to cover the first sign of magnesium deficiency. Many people don’t get enough magnesium from their diet, not to mention other factors that deplete magnesium. Magnesium is a cofactor involved in 350 enzymes. A cofactor is something that is required by an enzyme to work. Symptoms of magnesium deficiency: • Cramping • Twitching • Arrhythmia • Osteoporosis • Osteomalacia • Insulin resistance • Insomnia • High cortisol • Depression However, the number one symptom of magnesium deficiency is fatigue. The top cause of low magnesium is not consuming enough magnesium in the diet. Foods rich in magnesium are vegetables and leafy greens. Consuming large salads is a great way to get the magnesium you need. But you can also take a magnesium supplement. If you do take a supplement, consider magnesium glycinate. Other causes of magnesium deficiency: 1. Refined foods 2. Fructose 3. Alcohol 4. Certain medications

Today, we have an exciting guest. When you find an amazing story, you want to share it with others, and this is a truly amazing story. I hope his journey encourages you to take your health back or keep going with your own health journey. At one point, Jim was at 395 pounds and had several health problems. He had even been hospitalized a couple of times. But he decided something needed to change and found the keto diet. With his new eating plan and some, but not a lot, of exercise, the weight seemed to just fall off. In February 2023, Jim was at about 365 pounds. Now, in September 2023, he weighs 255 pounds and feels fantastic. Comment below if you were inspired, and learn more about the Healthy Keto® plan in my other videos.

Is sugar bad for you? Yes! Let’s talk about why. Sugar has been heavily studied, and it’s been concluded that a high amount of added sugar is significantly associated with 45 negative health effects. Some of the potential side effects of sugar consumption include: • Diabetes • Asthma • Depression • Stroke • Heart attack • Gout • Hypertension • Dementia • Cancer • Early death Even if you don’t have a weight problem, it’s crucial for your health to cut down your sugar intake. Forty percent of people with normal weight have metabolic syndrome. Metabolic syndrome includes high blood glucose, fatty liver, and high cholesterol. Sugar is very toxic—fructose may be as toxic as alcohol. When you eat sugar, you’re supporting the harmful sugar industry. On top of that, you’re destroying your body. Switching to keto-friendly desserts and sugar-free chocolate is a great way to transition off of a high-sugar diet.

Let’s talk about zinc. Zinc is involved in 300 different enzymes and over 1000 factors related to DNA. Zinc is involved in your sleep cycles, cognitive function, and making neurotransmitters. Having low zinc increases your risk of diabetes. Zinc also makes up an important group of antioxidants involved with your brain, heart, and muscles. It even helps reduce oxidative stress involved with the mitochondria. Instead of masking a symptom related to zinc deficiency or any other health issue, it's crucial to get to the deeper problem to help prevent further concerns. Learning how to support a healthy body and avoid health issues or recognize the early stages of one is much more simple than trying to fight a health problem. Side effects of advanced zinc deficiency can include: • Loss of appetite • Necrosis • Ulcers • Hypogonadism • Low testosterone • Thymus atrophy • High cortisol • Muscle loss The organ that is most affected by zinc deficiency is the pancreas. The most common early si

Let’s talk about Mounjaro. Mounjaro is a similar medication to Ozempic®, but some studies show it may work better. Both of these medications are primarily used for regulating blood sugar levels but have also been found to help with weight loss. Anything that helps improve blood sugar levels will help you lose weight. Potential benefits of Mounjaro include supporting healthy blood sugar levels and weight loss and improving insulin resistance and A1C. Mounjaro may work, but it’s very expensive and can have serious side effects. Mounjaro also doesn’t correct the root cause of blood sugar problems or weight gain. You have to keep taking the medication for it to work. While long-term side effects are unknown, short-term side effects of Mounjaro may include: • Nausea • Vomiting • Diarrhea • Constipation • Gastroparesis • Abdominal pain • Dizziness • Lethargy • Low blood sugar • Kidney disease • Retinopathy There are fantastic natural alternatives to Mounjaro that you can take advantag

Let’s talk about biotin for hair and skin. You may have even noticed biotin shampoo for hair loss—does it really work? Biotin is vitamin B7. Biotin is especially important for pregnant women and children. A deficiency of biotin in a pregnant mother could lead to malformations in the growth and development of the child. Biotin acts as a coenzyme in the formation of proteins. There are a lot of different fats and proteins that make up body tissue. It’s a helper enzyme in the formation of myelin, hair, and skin. The microbes in the large intestine make just as much biotin as you get from your diet. But, the majority of biotin you get from your diet is not in a free form—the biotin made by your microbes is. Anything that destroys your microbes, especially antibiotics, can have a negative effect on biotin. The RDA for biotin is not fully agreed upon, and it’s difficult to get biotin from your diet. However, a few foods rich in biotin are egg yolks, liver, kidneys, and certain cheeses. The top causes of

There are certain things you need to do before, during, and after your workout—especially as you get older. That's what we're going to cover today. It’s no surprise that there is an association between a lack of exercise and many different health concerns. One of the biggest benefits of exercise is that it increases the mitochondria. Various diseases are related to mitochondrial dysfunction, including cancer. Exercise also increases stem cells, which can turn into just about anything your body needs. Exercise helps reduce stress, balance blood sugar levels, supports sleep, and has many other incredible health benefits. The four variables of exercise: 1. Duration 2. Intensity 3. Recovery 4. Frequency You need to give your body time to recover, not just between workouts but also during workouts. It's important to rest between four to five minutes between each set. This will allow your body to replenish ATP and help you train with maximum power. Intensity is key with exercise. Focus o

Today, we’re going to talk about the most common symptom of gallstones and natural remedies for gallstones. It turns out that the most common symptom of gallstones is having no symptoms at all. 80% of people with gallstones don’t experience any symptoms until the situation worsens. Other symptoms of gallstones or a gallbladder problem: • Pain or tightness under the right ribcage • Pain under the right rhomboid • Pain in the neck that runs up the side of the face • Nausea • Vomiting • Bloating • Belching • Jaundice • Dark urine • Pale stool Gallstones can form when a person has high cholesterol and a lack of bile. Bile helps thin and eliminate cholesterol. A deficiency of bile is the real problem. The gallbladder is an important organ that helps you store and concentrate bile and absorb fat-soluble nutrients. Bile sludge is a common problem that can also cause pain, even when there aren’t any stones. Bile sludge can occur at different times but can be a complication after having yo

Today, we’re going to talk about the only type of sugar that won’t raise your blood sugar: fructose. Fructose doesn’t increase your blood sugar levels, at least initially. Fructose is often recommended to diabetics because it doesn’t increase blood sugar levels, but there is another side of this that’s important to look at. Fructose follows a different biochemical pathway than glucose. Glucose is absorbed by all of the cells, but fructose is only absorbed by the liver. What’s not absorbed can end up in the colon, where your microbes consume it, which can lead to digestive problems. Fructose absorbed in the liver can be converted to glucose and stored as glycogen. When glycogen is stored in the liver, the body will start making triglycerides and cholesterol. Fructose can potentially lead to a fatty liver very quickly, which can then lead to insulin resistance and diabetes. Even though fructose is low on the glycemic index and won’t directly raise your blood sugar, it can indirectly raise your blood sugar

Let's talk about sulforaphane. There are a lot of interesting health benefits of sulforaphane. Sulforaphane is a phytonutrient that has been studied extensively. You can get sulforaphane from many different plants, but the best source of sulforaphane is broccoli sprouts or broccoli microgreens. Broccoli sprouts or broccoli microgreens have 10 to 100 times more sulforaphane than broccoli. The majority of nutrients in plants, especially phytonutrients, are in the early stages of growth. Sprouts and microgreens also have much fewer anti-nutrients, which can irritate the gut. Sprouts and microgreens are incredibly nutritious and are great choices if you have a hard time consuming large amounts of vegetables. You can consume fewer of them to get a good amount of nutrients and phytonutrients. Potential benefits of microgreens and sprouts (sulforaphane): 1. May help prevent chronic disease 2. Has potent anti-inflammatory effects 3. May have anticancer effects 4. May help inhibit carcinogens 5. Has pote

Blood pressure problems are very common. Today, we’re going to talk about blood pressure and the best natural hypertension remedies. The problems with high blood pressure can extend way beyond the heart. High blood pressure can affect the brain, eyes, and kidneys. High blood pressure can also increase the risk of heart attack and stroke. In my opinion, two common causes of high blood pressure are low magnesium and low vitamin D. But hypertension could also be the result of another health issue, like hypoxia. The typical treatment for hypertension involves lowering sodium intake or taking a diuretic. But, diuretics deplete potassium and magnesium, which could both be potential causes of high blood pressure in the first place. Calcium channel blockers and ace inhibitors are also used to treat high blood pressure, but those come with serious potential side effects. A research study also found that taking aspirin every day may not have any benefits. Nitric oxide, on the other hand, supports the inner la