Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

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 exercise you enjoy so you won’t procrastinate doing it. Setting a timer and breaking up your day with scheduled small bursts of exercise may be extremely beneficial for your health. A heart rate variability device is a useful tool to help you figure out your fitness level, when you should and shouldn’t exercise, and how long you should exercise. Using a sauna, intermittent fasting, and getting out in nature may also help increase your longevity.

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 body. You also adapt your body to run on ketones when you do intermittent fasting. This is a situation where you’re burning your own fat. Even though you might indirectly reduce your calories by consuming fewer meals, your body still burns fat fuel. If you do calorie restriction without going low-carb, you could easily find yourself in a situation where you can't tap into your fat. Instead, you may tap into your muscles because your carbs and insulin are too high. If you have high insulin, you can’t burn fat. I don’t consider the Healthy Keto plan and intermittent fasting a diet because you can easily do this long-term. This is a lifestyle change that doesn’t even feel like a diet. Healthy Keto and intermittent fasting have incredible benefits to support your health and weight loss. But, if you find it difficult to do the Healthy Keto diet, you may want to try the metabolic confusion diet for a little while until you feel ready to take on the Healthy Keto diet with intermittent fasting.

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 profound effect on diabetic cardiomyopathy • They are neuroprotective • They have antimicrobial properties To maximize the benefits of consuming lemons, you can make a simple drink using the whole lemon rather than just lemon juice. Try blending one whole lemon with 12 ounces of water and a few drops of stevia or my Electrolyte Powder for a delicious, healthy lemon drink. You can also add apple cider vinegar for additional benefits. For best results, enjoy this drink in the mornings.

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 (minced) 1 pinch sea salt 1 dash pepper French-style dressing: 1 teaspoon dried tarragon 1/2 teaspoon dried thyme 1/4 teaspoon dried lavender 1 pinch ground pepper Italian-style dressing: 1 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon crushed garlic 1 pinch crushed red pepper Mediterranean-style dressing: 1 teaspoon dried rosemary 1/2 teaspoon dried mint 1/4 teaspoon sumac 1 pinch sea salt Asian-style dressing: 1 teaspoon toasted sesame seeds 1/2 teaspoon dried ginger 1/4 teaspoon crushed peppercorn A splash of tamari Indian-style dressing: 1 teaspoon ground coriander 1/2 teaspoon ground turmeric 1/4 teaspoon ground cinnamon A pinch of dried cardamom

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 sign of zinc deficiency is foul-smelling stool that floats. Other early signs of zinc deficiency include: • Shortness of breath upon exertion • Cramping • Diarrhea • Abdominal pain • Bloating Top causes of zinc deficiency: • Lack of zinc in the diet • Malabsorption • Inflammation in the gut • Phytates or phytic acid (grains) • Consuming sugar • Diabetes • Stress • Drinking alcohol • Infection Foods rich in zinc: 1. Oysters 2. Crab 3. Other shellfish 4. Meats 5. Fish 6. Nuts

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 advantage of long-term. Overall, this is a healthy lifestyle change instead of a short-term, very expensive drug approach. The best natural alternatives to Mounjaro: 1. Berberine 2. Curcumin 3. Cinnamon 4. Panax ginseng 5. Healthy Keto® with intermittent fasting Choose one of the above remedies for weight loss in addition to doing the Healthy Keto diet with intermittent fasting to lose weight healthily and keep the weight off.

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 biotin deficiency are: • Raw egg whites • The keto diet (causes the demand for biotin to increase) • Anti-seizure medication • Smoking • Alcohol • Lowered stomach acid • Pregnancy or breastfeeding • High amounts of exercise • Age • Genetic issues If you’re experiencing symptoms like keto rash, hair thinning, or hair loss on keto, it could be because of a lack of biotin in the diet. A subclinical deficiency in biotin could lead to thinning hair, hair loss, or skin rashes. However, symptoms of a major biotin deficiency can be more severe. Symptoms of a biotin deficiency: • Alopecia • Eczema • Seizures • Candida • Depression Biotin cream or shampoo can be absorbed through the skin and may be beneficial for a subclinical biotin deficiency. You may also want to include biotin in your diet and even take a supplement form.

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 on higher intensity with more sets and lots of recovery. Many of the benefits of exercise also occur one to two days later during sleep. Just a small amount of refined carbs can nullify the benefits of exercise. However, if you have diabetes or insulin resistance and are trying to build muscle on the keto diet, you can increase your carbs to 50 grams per day. The type of carbohydrates you can consume are berries and protein. Other essential tips to increase the benefits from your workouts and support recovery: 1. Do high-intensity interval training (HIIT) 2. Come to a full stop vs. active recovery during HIIT workouts 3. Put more focus on eccentric motions (elongating the muscles) 4. Do contrasting therapy after you exercise 5. Build up to exercising during a fasting state (eat one to two hours after a workout) 6. Consume enough salt and electrolytes (consume electrolyte powder if needed) 7. Consume red meat, eggs, and high-quality cheese 8. Don’t exercise over soreness and focus on sleep instead 9. Take copper before bed to enhance sleep

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 your gallbladder removed, causing some of the same symptoms that lead you to have surgery. Risk factors for getting gallstones: • Pregnancy • Birth control pills • Obesity • Type-2 diabetes • Liver disease • Constipation • Low folate • Taking PPIs • Consuming a high-carb diet • Consuming a low-fat diet Natural ways to help get rid of gallstones: 1. Take purified bile salts and probiotics 2. Consume salad 3. Use acupressure 4. Decrease your insulin (do intermittent fasting and go on the keto diet)

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 and lead to various health problems. The good news is that there are keto-friendly alternative sugars that you can consume.

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 potent antimicrobial effects 6. Has powerful blood sugar effects 7. May be beneficial in preventing heart disease 8. Has been studied for autism 9. Has anti-aging effects 10. Helps support the brain

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 layer of the arteries and may help lower blood pressure. A certain enzyme in the body helps make nitric oxide. But, this enzyme can be inhibited if you have a specific genetic variation. One of the best natural remedies for hypertension is L-arginine. L-arginine supports the production of nitric oxide in the body. Other great natural remedies for high blood pressure are foods like garlic and celery, which you can easily include in your diet. You may also want to take tocotrienols to support the arteries and make sure you’re getting plenty of potassium, magnesium, and vitamin D3.