Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

We’re going to talk about the health benefits of cod liver and sardines. Sardines are excellent for your health and a great source of omega-3s, but so is cod liver! You should consume both foods because they each have their own strengths. Cod liver and sardines contain omega-3 fatty acids, EPA and DHA. EPA helps reduce inflammation, while DHA supports the brain, nerves, and heart. Sardines contain .9 to 2 grams of omega-3 fatty acids per serving while cod liver contains 9 to 11 grams per serving. Cod liver also contains significantly more vitamin D. Sardines and cod liver contain vitamin A in its active form, retinol. Vitamin A supports vision, vision at night, and the inner mucosal membranes of your mouth, throat, sinuses, and lungs. It’s also important for your thyroid. Sardines contain 32 mcg of vitamin A, and cod liver contains 5100 mcg! Cod liver does not surpass sardines in all aspects. Sardines are a better source of protein. Cod liver is a rich source of folate at 300 mcg, while sardines only contain 10 mcg. Sardines contain 392 mg of calcium and 545 mg of phosphorus and cod liver contains 10 mg and 100 mg respectively. Cod liver and sardines contain about the same amount of B12 at 10.6 mcg and 11 mcg respectively. When comparing sardines to salmon, both fish contain B vitamins, but sardines are a better source of calcium, phosphorus, selenium, iron, magnesium, and zinc.

In this podcast, we’re going to talk about preventing muscle loss due to aging. At around age 50, women go through menopause which causes hormonal changes. Men experience hormonal changes around age 60. As you age and your hormones change, you can become deficient in skeletal muscle. This is known as sarcopenia. Around 40% of your metabolism is related to your muscles, so this can have detrimental effects. In women, estrogen decreases with age, but progesterone drops even lower. Without progesterone, you end up with a lot of problems from estrogen. Cholesterol is a building block for steroid hormones, like testosterone and estrogen, which directly affect your muscles. This is why low-cholesterol and low-fat diets can cause muscle loss. Coincidentally, this is why you see muscle damage and diseases associated with statin drugs. Here are 6 ways to protect and support your hormones to help prevent muscle loss as you age: 1. Infrared light can increase melatonin. Sunlight, fire, and candles all provide infrared light. 2. Regular, consistent, resistance exercise is the most potent stimulator of muscle building. 3. Ensure adequate intake of high-quality animal protein. Aim for .8 to 1.2 grams of protein per kilogram of body weight each day. 4. Consume plenty of cholesterol from meat and dairy. 5. Try pregnenolone supplements. Start out with 30 mg per day for women and 100 mg for men. Pregnenolone is a precursor for important hormones related to muscle building. 6. DHEA is a precursor for hormones that help build muscle. Try 25 mg for women and 100 mg for men. DATA: https://pubmed.ncbi.nlm.nih.gov/6122168/ https://www.frontiersin.org/articles/...

Are multivitamins and other health supplements good for you? In this podcast, we’re going to talk about vitamins and supplements. Sometimes, health supplements are discredited because they’re not regulated by the FDA the same way as pharmaceuticals, but it's important to understand the relationship between the FDA and pharmaceutical companies. People often become employees of the FDA to secure a much higher-paying career at a pharmaceutical company. This plays a major role in the approval of drugs. Many drugs are approved without enough evidence of safety. Overall, supplements are generally recognized as safe. In 1989, a dozen people allegedly died from taking L-tryptophan. L-tryptophan is an amino acid that helps you sleep, has an anti-depressive factor, and curbs cravings. The problem arose from a contaminated batch of L-tryptophan that was made using genetically modified bacteria. There was a recall, and the FDA banned the supplement for 16 years. Synthetic vitamins are much cheaper than natural vitamins but do not have the same effects on the body. Around ⅔ of vitamins come from raw materials made in China, all of which are synthetic, industrially-made compounds. There are several reasons why we need vitamins and supplements and why some people need them more than others. The following factors will increase the need for vitamins and supplements: • Food is grown in poor soils or hydroponically • Genetics • Chronic inflammation • Frequent exercise • Seed oil consumption • Grain consumption • Veganism • Fasting We have a very high need for some vitamins and minerals that require a large consumption of certain foods to achieve adequate intake. For example, you need 4700 mg of potassium each day. Some deficiencies can be dangerous. Deficiencies in folate can mimic the same damage to your DNA as radiation. DATA: https://www.nemsn.org/Articles/truth_... https://go.gale.com/ps/i.do?id=GALE%7... https://www.spglobal.com/commodityins... https://pubmed.ncbi.nlm.nih.gov/24088...

Are insects the sustainable food source of the future? In this podcast, we’re going to take a look at edible bugs as an alternative protein source. Some say that we should be eating bugs by 2050 because of the growing population. Some blame climate change or claim that beef is not sustainable and that we need to find other sources of food. One hundred grams of bugs contains about 12 grams of protein, 5 grams of fat, and 5 grams of carbs. If we were to eat insects as food, we’d need to eat 4x to 8x this amount to get enough protein! It could become quite expensive to consume this many bugs each day. The cost of edible insects could be lowered by lowering the quality of what they’re fed, but then the bugs will be less nutritious with less protein. Eating insects would also require people to give up their cultural and traditional foods which is not likely. When you compare bugs to beef, insects do not come close in terms of protein or nutritional value. Insects also carry pathogens. A 2019 study evaluated several cricket farms that were developing edible insects. Around 81% of the crickets had parasites and 30% were potentially pathogenic. There's also a higher incidence of worms, viruses, bacteria, and fungus in crickets. If you have an allergy to shellfish, you may also have an allergy to edible insects because they contain a similar protein. Bugs have an exoskeleton mainly composed of chitin which is an antinutrient and can not be digested by our microbiome. Chitin also blocks vitamins A and E.

In this podcast, we’re going to talk about plant-based meat. Plant-based meat is marketed as clean meat. People are gravitating to these fake meats because of claims that real meat causes cancer and other chronic diseases. The studies that were used to draw these conclusions were food questionnaires and observational studies. Out of 800 studies on the topic, researchers claiming that meat was bad only focused on 17. An evaluation of the studies linking red meat to cancer by the Annals of Internal Medicine concluded that the evidence linking red meat consumption to cancer and cardiovascular disease is too weak to recommend that we eat less of it. New guidelines say we don't need to change our meat habits. No significant link between meat consumption and heart disease, diabetes, or cancer has been found. Plant-based meat is full of ultra-processed ingredients like seed oils, soy, modified food starches, and GMO ingredients. Claims that plant-based meat is identical to real meat are completely false. Metabolomic studies have shown key differences in 171 out of 190 compounds in fake meat compared to real meat.

In this podcast, we’re going to talk about potassium on the carnivore diet. You need 4700 mg of potassium each day, more than any other mineral. Potassium is important for the sodium-potassium pump present in all of your cells, which allows the contraction and relaxation of your nerves. Too much potassium is known as hyperkalemia, and too little is known as hypokalemia. Symptoms of high potassium include diarrhea, muscle pain, and muscle numbness. Symptoms of low potassium include constipation, muscle cramps, and fatigue. Potassium is vital for exercise performance. If you don’t have enough, you’ll probably feel weak or tired. One of the causes of low potassium is low magnesium. Kidney disease can cause high potassium. If the kidney is not functioning properly, it won’t be able to get rid of potassium. It’s very rare to develop too much potassium in the blood from dietary intake. Blood pressure medications or side effects of an adrenal condition known as Addison's can also cause high potassium. Diuretics and steroids can cause low potassium. Surgeries and injuries can also cause low potassium. The following vegetables are some of the best sources of potassium: •1 cup of beet leaves 1300 mg •1 cup of Swiss chard 900 mg •1 cup spinach 840 mg •1 avocado 500-700 mg •1 cup of beets 520 mg •1 cup of salad 350-500 mg Bananas contain around 300 mg of potassium but have too much sugar. Here are some of the best sources of potassium on the carnivore diet: •1 cup of bone broth 500 mg •3 ½ oz beef 350 mg •3 ½ oz octopus 650 mg •3 oz salmon 300 mg •1 large egg 63 mg •3 oz beef liver 125 mg •3 oz chicken 300 mg

In this podcast, we’re going to look at the root causes of inflammation and the best natural remedies for inflammation. Here are 10 common causes of inflammation. 1. Gluten consumption and food allergies Gluten can lead to a leaky gut, a condition where food particles leak through the small intestine. Leaky gut is one of the most common causes of inflammation. Pinpointing a food allergy can also help clear up gut inflammation. 2. Ultra-processed food ingredients Ultra-processed foods like synthetic sugars, modified food starches, and seed oils go through several industrial processes to the point that they no longer resemble their original form. These foods cause free-radical damage and inflammation in the body. 3. Viruses Viruses can go in and out of remission, causing inflammatory conditions that come and go. This is often triggered by stress which increases your cortisol levels, suppressing your immune system. Viruses can also block vitamin D. 4. Insulin resistance Frequent eating and carb consumption leads to insulin resistance. Most of the population is insulin-resistant. 5. Lack of cortisol Chronic stress over a long period and medications like Prednisone can lead to cortisol resistance. 6. Old injuries Lack of movement and a sedentary lifestyle can lead to inflammation. 7. Sludge in bile ducts Without adequate bile salts, bile sludge can back up into the liver causing right shoulder pain and rhomboid pain. This can be corrected by a healthy diet. 8. Too much iron This is typically caused by a genetic issue and is more common in men. 9. Hypoxia Conditions like COPD, cirrhosis of the liver, clogged arteries, and sleep apnea can cause hypoxia—a lack of oxygen. 10. Uric acid Uric acid is one of the most common causes of high blood pressure and comes from high fructose consumption. Here are the best remedies for inflammation: •Kefir, sauerkraut, kimchi, or a probiotic •Vitamin D3 •Intermittent fasting and periodic prolonged fasting •Cruciferous vegetables and salads •Keto diet •Carnivore diet •TUDCA •Tocotrienols •Cold therapy •Stretching and exercise •Omega-3 fatty acids (cod liver oil, sardines, salmon)

In this podcast, I’m going to tell you how to have more energy every day without using stimulants like coffee or energy drinks! Coffee doesn't give you energy. It gets rid of the fatigue molecule so that you don’t feel tired. Glucose and sugar might seem to give you an energy boost, but they actually make you tired! Here are 7 ways to raise your energy levels naturally without a crash. 1. Magnesium Magnesium is a cofactor to make ATP, which is like the battery source for the body. The #1 symptom of low magnesium is fatigue. Magnesium-rich foods include spinach, almonds, avocado, and fish. 2. Sodium-potassium pump The sodium-potassium pump in your cells allows you to generate an electrical charge that powers your muscles and your nervous system. Adequate sodium and potassium intake is crucial for healthy energy levels. Electrolyte powder can help if you’re not consuming enough sodium and potassium from your diet. 3. Mitochondrial biogenesis Creating more mitochondria through consistent exercise can boost energy levels. Fasting, intermittent fasting, cold therapy, and polyphenols can also increase mitochondria. Polyphenols are found in certain vegetables, herbs, berries, and dark chocolate. 4. Ketones If you follow a keto diet, you can get your body running on ketones. Ketones produce more energy than glucose. 5. Carnitine Carnitine is a compound that can help transport fat into the mitochondria. Carnitine helps increase exercise endurance, delays the fatigue factor, and acts as an antioxidant to decrease damage in the muscles. Red meat is the best source of carnitine. 6. Apple cider vinegar Apple cider vinegar can be used by the mitochondria as fuel. Add one tablespoon to a glass of water each day. 7. B vitamins B vitamins are intimately involved with every part of your mitochondria that generates ATP from your food. Nutritional yeast is one of the best sources of B vitamins.

In this podcast, we’re going to take a look at how nutritional deficiencies can stunt growth. Most stunted growth is related to malnutrition. For example, a zinc deficiency can cause you to be shorter. Issues with the pituitary gland can stunt growth because the pituitary gland controls the release of growth hormone. In children, growth hormone helps bones and muscles grow and affects height. In adults, growth hormone preserves protein in your body, aids in weight loss, and has anti-aging properties. Amino acids stimulate human growth hormone. If you’re not consuming enough protein, growth hormone can be diminished. High blood glucose, a high-sugar diet, insulin resistance, and lack of sleep can negatively affect human growth hormone. The liver makes a hormone known as insulin-like growth factor-1(IGF-1). If you're deficient in this hormone, you may end up on the shorter side. IGF-1 is also triggered by amino acids and zinc. If you’re not consuming enough red meat, fish, and shellfish, you could end up with a zinc deficiency. There is not a lot of zinc in plant foods! The Republic of the Congo has the highest rate of zinc deficiency. In the Republic of the Congo, the diet is primarily composed of rice, grains, corn, and cereals, which are high in phytic acid. Phytic acid blocks zinc which can create a massive zinc deficiency and affect your immune system. Stress, sugar, and insulin resistance can also cause a zinc deficiency. Vitamin D is very important for growth, but many people are deficient. Children don't go outside as much, and they consume large amounts of junk foods, which inhibits vitamin D. Inflammation in the gut also blocks its absorption. DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ars.usda.gov/news-events/... https://www.ncbi.nlm.nih.gov/pmc/arti...

In this podcast, we’re going to talk about the health benefits of cheese and the best cheese to eat. Cheese is a great protein source, has probiotic properties, and is low in lactose. The best cheeses are goat cheese and sheep cheese. These cheeses contain A2 casein, which is easier on your digestive system than lactose. Surprisingly, the oldest people in the world consume sheep cheese and goat cheese! Cow's milk is around 4% lactose, while cottage cheese and mozzarella cheese vary from 1% to 4% lactose. Goat cheese and sheep cheese are only about .5% lactose. Goat and sheep cheese are higher in protein, vitamin A, vitamin E, folic acid, B vitamins, calcium, and CLA than cow's milk cheese. CLA helps with exercise performance and weight loss. Around 20% to 30% of the fat in sheep and goat cheese is MCT fat, which is converted directly into ketones. Sheep cheese and goat cheese generate quick energy with little stress on your digestion. Cheese from animals who graze at higher altitudes is higher in polyphenols. When you introduce these polyphenols to your mitochondria, it triggers an uncoupling effect. This means it generates extra energy, which is effective if you’re trying to lose weight. Polyphenols also stimulate mitochondrial biogenesis. Research has shown that people who live longest have more mitochondria uncoupling. Other ways to stimulate mitochondrial uncoupling include exercise, cold therapy, fasting, and consuming other polyphenols like sulforaphane, turmeric, and green tea.

Today, we’re going to talk about some of the common signs of diseases. You can use your symptoms as indicators to understand what your body needs. 1. Heart attack/cardiovascular disease Symptoms of heart disease include chest pain, left jaw pain, left shoulder pain, and pain that goes down your left arm. You might also feel dizzy or out of breath when walking upstairs. Vitamin E in the form of tocotrienols and vitamin K2 can help support the health of your heart and arteries. 2. Stroke Early warning signs of a stroke involve issues on one side of the body. You might also experience slurred speech. If you think you’re having a stroke, get to the emergency room quickly! 3. Infections If you have an infection, you may experience a tickle in your throat, a cough that won’t go away, sneezing, or a runny nose. Take 50,000 IU of vitamin D3 and consume zinc, vitamin C, and echinacea. Don’t suppress your fever! 4. Fatty liver disease If you have a fatty liver, you’ll have feelings of fullness, tightness, or tenderness under the right rib cage. You might experience referred pain in the right shoulder or right rhomboid. Intermittent fasting and the ketogenic diet may help reverse a fatty liver. It’s also important to avoid alcohol. 5. Gallstones Warning signs of gallstones include dark urine, stool that floats, light-colored stool, and constipation. Gallstones are the result of low bile salts, so increasing bile salts may help. 6. Kidney stones Pain in the abdomen on one side or flank pain can signify kidney stones. Try drinking 2 ounces of lemon juice with water. Take magnesium glycinate and avoid foods high in oxalates. 7. Ulcers If you have an ulcer, you might feel burning stomach pain that typically feels better after eating. Wheatgrass juice powder with water and zinc carnosine may help improve your condition. 8. Diabetes If you have diabetes, you’ll find it very difficult to skip a meal. You’ll likely experience carb cravings and need a nap after eating. Keto and intermittent fasting may greatly help improve your symptoms. Sun Tzu Technology of War Book

Did you know that bloating after eating could mean you’re on the wrong diet? Find out why you might be bloated and what you can do to fix it.

In this podcast, we’re going to talk about candida overgrowth. Candida is a fungal infection that typically affects the mouth, private areas, or toenails. Candida often develops after antibiotics destroy the bacteria that keep yeast and fungus at bay. The majority of your gut microbiome is bacteria. However, you have a small percentage of yeast, fungus, and friendly candida. When antibiotics wipe out your friendly bacteria, this leaves room for candida overgrowth. Some of the symptoms of candida overgrowth include itchiness, burning, fatigue, cracks at the corners of the mouth, and ammonia odor. Candida changes your pH, making it more alkaline. Sugar is the primary fuel source of candida. Other conditions can lower your immune system and cause candida overgrowth. HIV/AIDS, organ transplants, medications like Prednisone, pregnancy, and excessive sugar consumption can all cause candida. Oftentimes, candida overgrowth is paired with a vitamin D deficiency. Vitamin D has antifungal properties and is also a broad-spectrum antimicrobial. If you have candida, there are three things that you need to do! 1. Take 20,000 to 30,000 IU of vitamin D 2. Remove sugar from the diet 3. Consume probiotic foods (sauerkraut, kimchi, kefir, fermented vegetables) DATA: https://www.sciencedirect.com/science... https://vitamindwiki.com/tiki-index.p... SUBSCRIBE TO MY NEWSLETTER HERE: httphttps://bit.ly/49rtbTB

The incidence of autoimmune disease has tripled since the 50s and 60s. Let’s take a look at why that might be. The immune system works to differentiate our cells and friendly microbes from external pathogens, viruses, and microbes. Autoimmune diseases are typically caused by inflammation. Intestinal permeability, also known as leaky gut, is one of the most common culprits of autoimmune disease. When you have a leaky gut, food particles can leak out of the small intestine and confuse your immune system. Chemicals from our environment can lead to inflammation in the gut. Most of the wheat in America is sprayed with glyphosate, which inflames the gut and destroys the microbiome. It also disturbs certain enzymes in the liver involved in detoxification. If you have gut inflammation, you will have trouble absorbing vitamin D. Vitamin D is the most important vitamin for your immune system. Vitamin D is a powerful anti-inflammatory that helps to prevent autoimmune diseases. Consumption of ultra-processed foods like seed oils, refined sugars, and refined starches also creates inflammation in your gut. Medications like PPIs can potentially contribute to autoimmune disease. Drug-induced lupus is directly linked to the use of PPIs. Stress-induced autoimmune disease is very common. Many people experience a stressful event right before they develop an autoimmune disease. Stress activates cortisol, which paralyzes your immune system. So what’s the solution? 1. Avoid seed oils and grains! Follow a keto diet and consume high-quality animal protein and healthy fats. Cook your vegetables and consume fermented vegetables. If you have bad gut inflammation, try the carnivore diet for a few months. 2. Consume 30,000 to 50,000 IU of vitamin D each day. 3. Consume red meat for L-glutamine or take a supplement. 4. Consume small amounts of colostrum. DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti... https://journals.lww.com/ajg/fulltext... Leaky Gut Test: https://truehealthlabs.com/product/le... https://www.verisana.com/shop/leaky-g... https://www.i-screen.com.au/tests/lea...

In this podcast, I’m going to share why fasting is the most important thing you can do for your health. Your body has survival mechanisms that are activated when you’re fasting. Through fasting, every part of your body starts to improve. To start intermittent fasting, you should first eliminate snacks. Second, eliminate breakfast and only consume lunch and dinner. Once you get into an intermittent fasting routine, the health of your pancreas begins to improve. Frequent eating and poor diet keep your pancreas hard at work releasing insulin. Many people will have normal blood sugar for years while high levels of insulin go undetected. Over time, this leads to insulin resistance, prediabetes, and diabetes. Intermittent fasting repairs and protects the beta cells of the pancreas, helping to decrease insulin resistance. Because you’re not eating as frequently, your digestive system also has a chance to relax between meals. An ideal intermittent fasting pattern to start off would involve 18 hours of fasting and two meals around 12:00 p.m. and 6:00 p.m. Many people drop down to one meal a day which can help correct a slow metabolism, decrease inflammation, increase endogenous production of antioxidants, and combat insulin resistance. Prolonged fasting offers even greater benefits! Prolonged fasting strengthens autophagy—the recycling of old, damaged proteins into healthy tissue. Prolonged fasting also allows your body to repair and clean out damaged mitochondria through a process known as mitochondrial biogenesis. Prolonged fasting strengthens the stimulation of stem cells, which is why some people use prolonged fasting as a remedy for cancer.