Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Today, we’re going to talk about one of the best natural remedies to increase testosterone: onions. Testosterone does a lot in the body, including increasing libido, controlling male characteristics, and increasing muscle growth. When someone takes testosterone, they inactivate the gland that makes the hormone. Generally, we want to choose natural ways to increase testosterone, which can involve natural glandular therapy. Onions are high in quercetin, which triggers the luteinizing hormone. Luteinizing hormone controls and can increase the production of testosterone in males. Onions also have a lot of additional health benefits: • They have powerful antioxidant effects • They have properties that help with insulin resistance • They have anti-cancer properties • They can help increase nitric oxide to support the vascular system • They may help reduce the risk of cataracts • They may help reduce the risk of allergies • They have potent anti-inflammatory properties • They may help decrease blood pressure • They can act as a diuretic It’s best to consume raw onions to support healthy testosterone levels. However, you can sauté the onions or cook them—just be sure not to overcook them.

Let’s talk about how omega-3 fats help support the heart and how to decrease the risk of sudden cardiac death and arrhythmias. Health benefits of fish oil (omega-3 fatty acids): • They are antiarrhythmic • They are anti-inflammatory • They trigger genes that can help turn off the fibrosis effect of the heart • They are antithrombotic • They support the endothelial layer in the arteries • They can help make your cell membranes more fluid and less rigid Omega-6 fatty acids are common in oils like vegetable oils and seed oils. These oils invade cell membranes and make them more rigid. It’s crucial to have the correct ratio of omega-3 fatty acids to omega-6 fatty acids, which should be 1:1. The average person in the US has a 15:1 ratio of omega-6 fatty acids to omega-3 fatty acids. Omega-6 fatty acids not only increase the risk of heart problems but many other health issues. Omega-6 fatty acids also compete with omega-3 fatty acids. So keep in mind that the more omega-6 fatty acids you have in your diet, the less of an effect you will have from omega-3 fatty acids. Foods high in omega-6 fatty acids: 1. Vegetable oils 2. Grain-fed animals 3. Grains 4. Nuts 5. Salad dressings 6. Mayonnaise 7. Hummus 8. Farm-raised fish 9. Restaurant food Start increasing fish oils, especially cod liver oil, in your diet, include salmon and fatty fish in your diet, and avoid omega-6 fats to help support a healthy heart.

Today I’m going to share one of the most ignored causes of numb hands and feet or a pins and needles sensation in the hands and feet. Myelin is the coating around the nervous system, and it allows nerve impulses to travel. Without enough myelin, you may experience paresthesia or abnormal sensations. One cause of numb hands and feet is diabetes. A thiamine deficiency may also be involved because it’s needed to make myelin. Taking fat-soluble thiamine (benfotiamine) and changing your diet may help improve this situation. Another big cause of numbness in the hands is a vitamin B12 deficiency. Vitamin B12 deficiency is very common. The loss of myelin commonly occurs in the cervical spine (neck), and the degeneration can lead to various problems throughout the body. Other symptoms of a vitamin B12 deficiency: • An imbalance in your gait • Urinary retention or bladder problems • Problems in the feet • Shooting pain in the spine when moving your head down • Neck stiffness One of the biggest causes of a vitamin B12 deficiency is a loss of stomach acid, which can happen with age. Without enough stomach acid, you can’t absorb vitamin B12. Betaine hydrochloride can help acidify the stomach and increase B12 absorption. Other causes of low vitamin B12: • A lack of vitamin B12 in the diet • Antacids • Metformin • A certain genetic weakness • Inflammation in the stomach or intestines • Gastric bypass surgery You may need to go beyond consuming foods rich in vitamin B12 and take it as a supplement. In my opinion, the best supplement would be methylcobalamin. If you have a genetic issue, you may need a supplement that contains methylcobalamin, methylfolate, and vitamin B6.

Do brain cells regenerate? Yes! It’s the rate your brain cells regenerate that determines how your cognitive function works as you age. Today, we’re going to talk about how to increase the regeneration of your brain cells. You can do many different things to support cognitive function and increase the size of your brain. You don’t need to do all of these things, but pick what you find is the most realistic for you and let me know what you choose in the comments. The best ways to improve brain health: 1. Exercise 2. Do intermittent fasting and periodic prolonged fasting 3. Do cold therapy 4. Consume cod liver oil 5. Get on a low-carb diet (Healthy Keto®) 6. Do heat therapy 7. Consume vitamin B1 8. Consume probiotics 9. Get plenty of sunlight (infrared light and vitamin D) 10. Consume plant-based phytonutrients 11. Consume foods high in choline 12. Consume grass-fed animal products 13. Get sufficient sleep 14. Drink coffee 15. Consume zinc

Today I want to share some important information for those of you who experience seizures. Common triggers of seizures: • Fever • Head injury • Brain infection • Choking • Alcohol • Drug withdrawal • Extremely low blood sugar • Drugs • Toxins • Stress • High blood pressure Data shows that keto is effective in eliminating seizures by a factor of 50 to 70 percent. But it's important to be on the healthy version of the ketogenic diet. The keto diet for epilepsy also includes more fat than protein. Ketones are a byproduct of fat. Fat and ketones are the primary fuel source that our bodies should run on—not glucose. It's also the preferred fuel source of the brain. Top potential benefits of ketones for seizures: • They have anticonvulsant properties • They stabilize the excitability of the neurons • They modulate neurotransmitters • They support the brain, including the hippocampus • They increase the hippocampus's mitochondrial biogenesis • They protect the brain and neurons against oxidative stress • They increase the ATP in the neurons to allow them to function better In my opinion, one of the best natural alternative options for seizures is to get on the Healthy Keto® diet. Natural ways to potentially help prevent seizures: 1. Get on the Healthy Keto diet 2. Start intermittent fasting 3. Take ketones 4. Consume foods higher in fat with moderate protein 5. Consume cod liver oil 6. Consume nutritional yeast 7. Exercise DATA: https://pubmed.ncbi.nlm.nih.gov/22787... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.cornucopia.org/DHA/DHA_Up... https://www.ncbi.nlm.nih.gov/pmc/arti...

Today I’m going to share the best remedies to help stop teeth grinding at night. Grinding your teeth can lead to issues like: • Excessive wearing of the teeth • Teeth pain • Headaches • Jaw spasms People who smoke, drink alcohol, or take SSRIs have a higher risk of teeth grinding (bruxism). There are a few things involved in teeth grinding at night, but it seems to be largely related to the autonomic nervous system. Bruxism is also associated with a certain variation in genetics. The gene involved is the receptor gene for serotonin. If you have this variation, you’ll have to work harder to increase the precursors of serotonin to help build it up. Bruxism can also be triggered by various things, including: • Stress events • Trauma • Excess caffeine consumption The best natural remedies for teeth grinding: 1. Vitamin B1 (nutritional yeast) 2. Vitamin D3 DATA: https://pubmed.ncbi.nlm.nih.gov/33413... https://pubmed.ncbi.nlm.nih.gov/22953... https://www.nature.com/articles/s4159... https://www.nature.com/articles/s4159... https://www.sciencedirect.com/science... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/8990057/ https://www.mdpi.com/2077-0383/10/11/... https://www.ncbi.nlm.nih.gov/pmc/arti...

Today we’re going to talk about an extremely powerful natural remedy for inflammation: colostrum. Colostrum may be beneficial when dealing with certain conditions, such as: • Inflammation • Autoimmune diseases • Gut inflammatory conditions • Arthritis • Skin issues related to inflammation Health benefits of colostrum: • It helps with gut permeability • It helps support the immune system • It may help improve gut damage • It has been shown to improve muscle growth • It may help repair the thymus gland • It has been shown to increase T cells and natural killer cells, which may help prevent cancer and attack viruses • It increases macrophages, which provide a barrier to protect against pathogens • It’s high in fat, protein, and immunoglobulins • It’s very anti-inflammatory • It helps develop duodenal villi to help prevent malabsorption • It’s rich in friendly bacteria Colostrum is the first milk that a mother gives an infant when they’re breastfed. Certain studies have shown a dramatic difference in long-term health between infants given breast milk and those given infant formula. Colostrum contains many different beneficial nutrients and provides the only natural source of two things: 1. Transforming growth factor alpha-beta This can greatly help regulate the immune system and support tissue repair. 2. Insulin-like growth factors 1 and 2 This has been found to reverse age-related atrophy of the thymus gland. Breastfeeding is incredibly important. But, if you’re older, you can still get the benefits of colostrum by taking it as a supplement. Supplements from goats may be a better choice than from cows, if possible. It’s important to first take colostrum in very small amounts and gradually increase the dose until you reach the dose listed on the bottle. DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.frontiersin.org/articles/... https://pubmed.ncbi.nlm.nih.gov/36401... https://www.ncbi.nlm.nih.gov/pmc/arti...

Let’s talk about gout and gout prevention. It’s been found that there is no correlation between levels of uric acid in the blood and gout attacks. But, we also know that the pain involved in gout attacks is due to uric acid crystal formation creating inflammation. The main medication for gout works by inhibiting the formation of uric acid. However, it has serious potential side effects. The top natural remedies for gout are celery seeds and tart cherries. Both of these can help inhibit the enzyme that makes uric acid in the body. Other natural remedies to get rid of gout: • Celery leaves • Artichokes • Sage • Thyme • Leafy greens • Potassium • Omega-3 fatty acids While uric acid can be a beneficial antioxidant, some interesting data suggests that it becomes a pro-oxidant when it gets into the tissues. This makes sense because when it gets into the arteries, it can cause inflammation and lead to problems like high blood pressure—and when it gets into the joints, it can cause inflammation and lead to problems like gout. Nitric oxide is beneficial for both the cardiovascular system and gout. Gout patients experience a lot of inflammation, free radical damage, and oxidative stress—and they need nitric oxide to help counter these things. Nitric oxide can also help regulate the enzyme that makes uric acid and can suppress certain triggers of gout attacks. Potassium is also important for gout patients because it increases nitric oxide in a potent way. Ways to help prevent gout: 1. Increase your potassium intake 2. Decrease your sodium 3. Eat foods that increase nitric oxide (celery leaves, tart cherries, leafy greens) 4. Avoid fructose and sugar 5. Support your kidneys (Renafood) DATA: https://www.sciencedirect.com/science... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.nature.com/articles/s4159... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti...

Today we’re going to cover the difference between the two forms of vitamin B3: niacin and niacinamide. Both niacin and niacinamide chemically work similarly but have different benefits. Niacin: • Gives a flushing response • Has lipid benefits • Helps lower cholesterol • Helps lower LDL • Helps increase HDL • Helps decrease inflammation in the arteries • Supports a healthy liver • May help with schizophrenia • May help with drug-induced dyskinesia Niacinamide: • Won’t cause a flush • Helps with certain skin conditions (acne, dermatitis, rosacea, and psoriasis) • Helps lower histamines • Helps reduce immune inflammatory factors • Helps decrease flaking skin • Helps reduce sebum • May help reduce inflammation • May help with arthritis • Is used for anti-aging • Is used for hyperpigmentation • May help reduce anger and anxiety Many people are discouraged from taking niacin because of potential side effects. But the dangers are rare and are typically involved in those taking very high doses over long periods and time-release niacin. DATA: https://pubmed.ncbi.nlm.nih.gov/17147... https://www.bmj.com/content/349/bmj.g... https://researchfeatures.com/high-dos... http://orthomolecular.org/resources/o... https://psycnet.apa.org/record/1977-2... https://jamanetwork.com/journals/jama...

GUACAMOLE RECIPE: Ingredients: • 2 ripe avocados • 1 lime, juiced • 1/2 tsp salt • 2 Tbsp chopped fresh cilantro • 2 Tbsp diced red onion • 2 cloves garlic, minced • 1 large tomato, seeded and diced Instructions: 1. Cut the avocados in half and remove the pit. Scoop the flesh into a large bowl. 2. Mash the avocado with a fork or potato masher until it's nearly smooth, with just a few small chunks remaining. 3. Stir in the lime juice, salt, cilantro, red onion, and garlic. 4. Gently fold in the diced tomato. 5. Taste and adjust the seasonings as needed, adding more salt or lime juice to taste. 6. Cover the bowl with plastic wrap and refrigerate until you're ready to serve. Is guacamole good for you? Yes! Let’s talk about it. While the chips that people usually consume with guacamole can lead to health issues, guacamole itself has a lot of health benefits. Just be sure to consume it with keto-friendly foods. Guacamole ingredients and benefits: 1. Avocados • They contain monounsaturated fatty acid • They support healthy insulin levels • They support a healthy heart • They help keep you satisfied so you can fast longer • They are rich in phytonutrients • They contain glutathione • They contain carotenoids • They help lower inflammation 2. Limes or lemons • They are a good source of vitamin C • They contain citric acid • They may help prevent kidney stones • They help support a healthy liver • They help support weight loss 3. Sea salt • It’s rich in minerals and trace minerals • It’s good for people on the keto diet 4. Tomatoes • They contain lycopene • They support the heart • They have anti-inflammatory properties • They help protect the skin from ultraviolet radiation • They have anticancer properties • They support healthy bones 5. Onions • They contain quercetin • They may help people who have allergies • They support healthy blood pressure • They may help with gout • They support a healthy immune system • They may help decrease the risk of certain types of cancer • They are a good source of vitamin C • They support detoxification 6. Garlic • It supports detoxification • It contains allicin • It’s antimicrobial • It supports a healthy heart • It supports healthy blood pressure • It may have anticancer benefits • It supports healthy gut microbes • It’s a potent anti-inflammatory 7. Cilantro • It helps protect the liver against heavy metals • It has anticonvulsive properties DATA: https://www.pressreader.com/canada/th... https://faseb.onlinelibrary.wiley.com...

Today I want to share something about insulin that you may have never heard before and clear up some confusion regarding insulin. The main reason why the keto diet and intermittent fasting work so well to support a healthy body is that they both help lower insulin. However, insulin has certain benefits. This is where the confusion starts. How can insulin be harmful and also have health benefits? Potential health benefits of insulin: • It helps lower blood sugar levels • It supports muscle growth • It protects against muscle atrophy • It supports the arteries • It helps lower LDL cholesterol • It helps lower blood pressure • It lowers the production of glucose in the liver • It supports the absorption of potassium and magnesium • It suppresses lipolysis • It is a potent anti-inflammatory • It has antioxidant properties • Insulin nasal spray is used to help people who have dementia • It helps increases testosterone • It helps lower uric acid The real problem is with the insulin receptors. When the receptors become resistant, as in insulin resistance, we lose the function of insulin. When someone has insulin resistance, they actually have an insulin deficiency. You may have excess insulin in your blood, but it’s not affecting the receptors. A high level of insulin is what creates insulin resistance. The more you increase insulin, the less the receptors will work. The best ways to fix insulin resistance: 1. Get on the Healthy Keto® diet 2. Start doing intermittent fasting 3. Get regular exercise 4. Reduce your stress 5. Get plenty of sleep The best natural remedies for insulin resistance: • Apple cider vinegar (1 Tbsp in water) • Berberine • Cinnamon • Chromium • Zinc • Vitamin D • Magnesium • Potassium • Omega-3 fatty acids DATA: https://pubmed.ncbi.nlm.nih.gov/14986... https://www.ncbi.nlm.nih.gov/pmc/arti...

Today we’re going to talk about fecal microbiota transplantation and how to support your microbiome naturally. Fecal microbiota transplantation has been found to be effective for certain conditions, including: • C. diff • Irritable bowel syndrome • Autism • MS • Rheumatoid arthritis • Parkinson’s disease • Chronic fatigue syndrome • Acne • Depression Fecal microbiota transplantation may also help decrease the risk of cancer and has been found to be superior to antibiotics. Fecal transplant has been around for many years. However, if we had a better relationship with our microbes, we may not even need this therapy. The more we sterilize our environment, the more we’re going to need this therapy. Things to avoid to support your microbiome: • Drugs • Chemicals • Pesticides • Herbicides • Antibiotics • Milk products • Canned products • Juices • Radiated foods The best ways to support your gut microbiome: 1. Consume a wide variety of plant foods 2. Consume fermented products 3. Lower your stress 4. Do fasting 5. Exercise 6. Take a colostrum supplement (consider breastfeeding for newborns) 7. Take a probiotic DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/23852...

Today we’re going to talk about how consuming eggs and butter could potentially benefit your cholesterol. However, keep in mind that if you have a genetic problem called familial hypercholesterolemia or if you are a hyper responder, this information will not apply. Health benefits of cholesterol: • It helps make hormones • It helps make vitamin D • It supports cell membranes • It supports the brain • It supports the immune system • It’s needed to make bile salts Egg yolks are one of the highest sources of cholesterol-mobilizing nutrients: choline and lecithin. One egg gives you about 186 mg of cholesterol. But, the body makes about 3000 mg of cholesterol a day. Dietary cholesterol isn’t associated with increased cholesterol. There are also no studies that show that consuming eggs negatively affects the cardiovascular system. In one study, they found that certain phytonutrients in eggs improved the cholesterol profile in a group of people on a low-carb diet. Egg yolks are also loaded with vitamin K2, which supports a healthy heart. Grass-fed butter also has an incredible influence over cholesterol, and if you can find cultured butter, then that’s even better. Cultured butter has the added benefit of friendly bacteria that help boost the benefits of butter. Your friendly microbes make bile salts, which help mobilize and regulate cholesterol. Butter is also a good source of vitamin K2 and is great for anyone going through menopause because cholesterol is needed to support hormones. One study shows that butter has a neutral association with cardiovascular disease and diabetes. Beta-carotene, which is high in butter, may also help lower cholesterol. Butter is also rich in CLA, butyric acid, and omega-3 fatty acids, which may benefit healthy cholesterol. If you’re concerned about your cholesterol, certain things can potentially help lower cholesterol naturally, including: • Exercise • Vitamin B3 (niacin) • Nattokinase • Red yeast extract • Bile salts DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/16340... https://pubmed.ncbi.nlm.nih.gov/19369... https://pubmed.ncbi.nlm.nih.gov/21130... https://academic.oup.com/jn/article/1... https://pubmed.ncbi.nlm.nih.gov/27355... https://pubmed.ncbi.nlm.nih.gov/26786... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.frontiersin.org/articles/... https://www.frontiersin.org/articles/... https://www.ncbi.nlm.nih.gov/pmc/arti...

Today we're going to talk about how potassium affects diabetes and high blood pressure. Diuretics are commonly used to treat high blood pressure. But, they come with side effects, including an increased risk of developing diabetes. On the flip side, ace inhibitors, also used to treat high blood pressure, protect against diabetes and lower the risk of diabetes. I believe the big difference between these two drugs, when it comes to diabetes risk, is what they do to potassium. Diuretics deplete potassium, and without enough potassium, insulin can't be released very well. A deficiency of insulin can then lead to diabetes. Ace inhibitors increase potassium by helping to prevent the loss of potassium. So why do we even need a drug—why aren't we just consuming more potassium? Many people support healthy blood pressure and healthy blood sugar levels by taking potassium. Benefits of potassium: • It protects the kidneys • It protects the heart • It helps protect against stroke • It helps protect against diabetes • It helps power the nervous system in connection with the muscles • It helps regulate sodium The RDAs for potassium are 4700 mg. It might surprise you, but bananas aren't a good source of potassium. A few of the best sources of potassium are: • Leafy greens • Potatoes • Avocado • Electrolyte powder DATA: https://pubmed.ncbi.nlm.nih.gov/1619503/ https://ucfhealth.com/our-services/en... https://www.ncbi.nlm.nih.gov/pmc/arti...

Today we’re going to talk about the best diet for familial hypercholesterolemia. With this condition, a person has 50 percent of the LDL receptors than usual, which means they have a higher risk of a buildup of LDL. The top signs of familial hypercholesterolemia are fat deposits on the Achilles tendons, wrists, or eyelids and a condition called arcus senilis, which is whitening around the iris. Key points from an important study: • The current dietary guidelines for the management of coronary heart disease in familial hypercholesterolemia are based on outdated and unsupported information. • There’s no evidence to support the recommendations of consuming a low saturated fat diet or low cholesterol diet, which are given to individuals with a genetic cholesterol problem. • A low-carb diet was found to significantly improve cardiovascular disease biomarkers. • There is sufficient rationale for conducting clinical trials to assess the effects of a low-carb diet on familial hypercholesterolemia individuals with insulin resistance. It may be good to question if lowering the cholesterol and saturated fats in your diet is the best strategy to focus on. But talk to your doctor before making any changes to your diet or medications. In my opinion, people with high cholesterol should focus more on lowering their carbs rather than saturated fat or cholesterol. Natural remedies for cholesterol problems: 1. Get on the Healthy Keto® diet 2. Do intermittent fasting 3. Take red yeast extract 4. Take policosanol 5. Take niacin 6. Exercise 7. Consume garlic 8. Consume tocotrienols DATA: https://ebm.bmj.com/content/26/6/295 https://www.frontiersin.org/articles/... https://www.mdpi.com/2227-9059/10/8/1809 https://www.ahajournals.org/doi/full/... https://www.atherosclerosis-journal.c... https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/20153... https://www.diabetesincontrol.com/low... https://pubmed.ncbi.nlm.nih.gov/25468...