Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Today we’re going to talk about how to protect your kidneys. The kidneys can take a beating and can even regenerate. They are composed of roughly one million tiny filters, which filter your blood. But as you age, you start losing these filters—so it becomes even more important to start eating better and decrease exposure to toxins. The two worst things for your kidneys are sugar and oxalates. It’s crucial to stop consuming sugar and high-carb foods and to start limiting your exposure to high-oxalate foods. However, consuming cheese or dairy with foods that are high in oxalates, but are otherwise healthy, can help counter kidney damage from oxalates. Foods high in oxalates: • Almonds • Spinach • Beet tops • Peanuts • Grains • Beans • Sweet potatoes • Cassava • Tapioca • Kiwi • Chocolate • Swiss chard • Turmeric • Cinnamon • Clove The best ways to protect your kidneys: 1. Consume lemon water every morning 2. Consume apple cider vinegar mixed in water 3. Consume 2.5 liters of water a day 4. Avoid high-oxalate foods or add dairy to high-oxalate foods 5. Get on the Healthy Keto® diet and do intermittent fasting 6. Avoid fructose 7. Avoid consuming high levels of vitamin C 8. Consume potassium (not for end-stage kidney disease) 9. Consume plant foods and microgreens DATA: https://academic.oup.com/ajcn/article... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/18065... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti...

Today I want to cover the top signs you’re deficient in digestive enzymes. There are five pieces to this puzzle, and we’re going to break down each one. 1. The stomach Top symptoms of a deficiency in stomach enzymes: • Indigestion • Gas The best natural remedy: • Betaine hydrochloride 2. The pancreas Top symptoms of a deficiency in pancreatic enzymes: • Problems digesting fat • Bloating • Abdominal pain • Deficiencies in fat-soluble vitamins The best natural remedies: • TUDCA • A supplement containing pancreatic enzymes • Betaine hydrochloride • Ox bile 3. The gallbladder • Does not produce enzymes but contributes to enzymes and supports the absorption of fat-soluble nutrients Top symptoms of a deficiency in bile: • Bloating • Belching • Burping • Deficiencies in fat-soluble nutrients • Pain in the right shoulder or neck • Fullness under the right rib cage 4. The small intestine Top symptom of a deficiency in enzymes from the small intestine: • SIBO The best natural remedies: • Betaine hydrochloride • Ox bile • The carnivore diet • Intermittent fasting • Garlic 5. The large intestine • Does not produce enzymes, but the microbes in the large intestine do produce enzymes that support digestion Top symptoms of a deficiency in these microbes: • Diarrhea • Constipation • Fatty stool Natural remedies: • Leafy greens • Probiotics • Fermented foods

Today we're going to talk about the absolute worst food for the heart: trans fats. While sugar is bad for the heart, trans fats are even worse. In 2015, the FDA no longer classified trans fats as safe. Consuming trans fats increases the risk of several serious health issues, including: • Heart attack • Stroke • Type 2 diabetes • Cancer • Increased LDL • Decreased HDL • Inflammation • Autoimmune diseases • Infertility • Tendon and bone degeneration Partially hydrogenated oils contain trans fats, but products that contain either partially hydrogenated or hydrogenated fats should be avoided to help protect against heart disease and other health problems. It turns out that animal feed still contains trans fats. This means that you could consume trans fats indirectly by consuming animals fed trans fats. Restaurants also commonly serve foods containing trans fats. There's even a loophole that allows half of a gram of trans fats in one serving size to claim that a product has zero trans fats. Overall, it's crucial to read food labels and be aware of what you're eating, especially at restaurants. DATA: https://journals.plos.org/plosone/art... https://www.westonaprice.org/health-t...

A new study on erythritol and heart attacks has been in the news and found its way to social media—let’s talk about it. This study correlates erythritol in your blood to higher incidents of heart attacks and strokes. However, I see some serious problems with this study. Here are four key points about this study: 1. Correlation does not mean causation. 2. This study was based on endogenous erythritol and did not measure dietary erythritol. The body makes endogenous erythritol. 3. The body produces erythritol when you metabolize sugar, have oxidative stress or belly fat, or consume alcohol. The great majority of people in this study were in poor health, so how do we know erythritol was the problem? 4. Other research has linked erythritol to many different health benefits. Could it be that erythritol is increasing in the body to counter the bad effects of sugar? It seems to me that erythritol is something that’s trying to help you and not hurt you. 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://www.ncbi.nlm.nih.gov/pmc/arti... https://www.sciencedirect.com/science... https://www.sciencedirect.com/science...

Unfortunately, our environment is very polluted, and we are bathed in toxins on a daily basis. Heavy metals are one type of these toxins. Today we're going to talk about the best strategy for detoxifying heavy metals. Heavy metals can accumulate in our tissues and can cross the blood-brain barrier. Heavy metal poisoning can affect different parts of the body, including the heart, digestive system, neurons, red blood cells, and certain proteins. Exposure to heavy metals also creates a lot of free radicals and oxidation and forces our antioxidants to work harder. Heavy metals even block our endogenous antioxidants. Our bodies have a very powerful detoxification system, but heavy metals block this important system. While you can avoid heavy metals to a certain degree, you really need to strengthen your detox enzymes: glutathione and SOD. These enzymes help break down chemicals and help prevent oxidation and free-radical damage. The best foods to support heavy metal detoxification: 1. Sulforaphane (broccoli sprouts or broccoli microgreens) 2. Cilantro 3. Allicin (garlic) 4. Curcumin (turmeric) 5. Cruciferous vegetables Two of the best ways to avoid heavy metals: 1. Consume organic foods 2. Get a water filter DATA: https://www.semanticscholar.org/paper... https://faseb.onlinelibrary.wiley.com...

Today I’m going to cover folic acid and folate. Are they the same? No, they’re not—and we’re going to talk about why. Folic acid is the synthetic version of vitamin B9, and folate is the natural version. Many pregnant women take a supplement that contains folic acid because data shows that it can help prevent neural tube defects. But many people are finding that they have a genetic mutation related to B9, which means there could be a problem if they take folic acid. This genetic mutation involves an enzyme responsible for converting folic acid into an active form so your body can use it. People with this mutation need more vitamin B9 than usual, but it’s also important that they don’t have too much. For example, one of the top benefits of vitamin B9 is that it protects against the initiation of cancer. However, excess vitamin B9 is also involved in the initiation of new cancer cells. The solution is to take a version of vitamin B9 that doesn’t require an enzyme to be converted—making this genetic mutation not a problem anymore. What we need is more methylfolate. Methylfolate is a type of vitamin B9 that’s easily absorbed and doesn’t require other enzyme reactions like synthetic folic acid does. Overall, it’s essential to avoid products that contain folic acid and consume more foods that contain natural folate. The best source of natural B9 is dark leafy green vegetables. DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/23125... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.hindawi.com/journals/crin...

A huge percentage of the population is deficient in vitamin B12. So today, we’re going to talk about what causes a vitamin B12 deficiency. A person deficient in vitamin B12 could experience irreversible damage, primarily to their nervous system and brain. A vitamin B12 deficiency could also lead to heart damage, anemia, depression, and other health issues. Vitamin B12 is in red meat and isn’t present in plants. A well-known cause of vitamin B12 deficiency is a lack of animal products in the diet. If someone is vegetarian or vegan, they need to take a natural vitamin B12 supplement. Causes of vitamin B12 deficiency many people are unaware of: 1. H. pylori infection Remedies: • Broccoli sprouts or broccoli microgreens • Garlic • Probiotics • Clover or manuka honey 2. Metformin Remedies: • Natural vitamin B12 supplement • Benfotiamine (vitamin B1) 3. SNPs Remedies: • Natural vitamin B12 supplement (methylcobalamin) • Consume foods high in vitamin B12 (red meat and beef liver) 4. Synthetic folic acid Remedies: • Avoid folic acid and take methylfolate instead, if necessary 5. Laughing gas Remedies: • Take natural vitamin B12 6. PPIs Remedies: • Avoid PPIs and take natural vitamin B12 DATA: https://www.scirp.org/journal/paperin.... https://pubmed.ncbi.nlm.nih.gov/10809... 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://gut.bmj.com/content/67/1/28 https://www.ncbi.nlm.nih.gov/pmc/arti...

Prolonged fasting is very beneficial to support a healthy body. However, there is one aspect of prolonged fasting that can be dangerous, and that’s what we’re going to cover today. Prolonged fasting is when you fast for three or more days. The biggest danger of prolonged fasting is called refeeding syndrome. This can happen if a person consumes too much of the wrong foods too fast after coming off of a prolonged fast. Rare complications of refeeding syndrome can include coma, seizures, convulsions, and death. Refeeding syndrome typically involves malnutrition. Certain conditions cause a higher risk of refeeding syndrome, such as: • Eating disorders • Alcoholism • Type 1 diabetes • Starvation However, the risk of refeeding syndrome is low if you aren’t malnourished going into a prolonged fast. As a bare minimum, when you start any type of fasting, you need to take electrolytes and B vitamins. How to come off of a prolonged fast: 1. Consume foods that align with Healthy Keto® 2. Take electrolytes and B vitamins while fasting (you may also want to take cod liver oil, vitamin D, vitamin K2, and trace minerals) 3. Gradually consume very small amounts of food DATA: https://www.dietdoctor.com/fasting-an...

Today we’re going to talk about how consuming apple cider vinegar can give you an energy boost. If you’re tired all of the time or lack energy, this one is for you. Apple cider vinegar can help support the body in a myriad of ways. Here are a few of the top benefits of apple cider vinegar: • It supports digestion (it may help with bloating, indigestion, GERD, and acid reflux) • It supports healthy blood sugar (it can help with insulin resistance and the dawn phenomenon) • It supports a healthy liver • It supports weight loss • It supports the cardiovascular system and healthy blood pressure • It can help inhibit the formation of oxalate crystals It turns out that apple cider vinegar also supports energy. Apple cider vinegar is basically acetic acid, which can be absorbed by most of your tissues as fuel. If you’re on keto and fasting but lack energy, consuming apple cider vinegar is a great way to feel more energetic. On top of increased energy, you’re getting all the tremendous health benefits of apple cider vinegar. How to boost your energy levels using apple cider vinegar: Add one to two tablespoons of apple cider vinegar to a 16-ounce glass of water, and drink the mixture once a day. You can also add lemon and electrolyte powder for added benefits, but that’s optional. DATA: https://www.wikilectures.eu/w/Acetoac... https://www.semanticscholar.org/paper... https://www.sciencedirect.com/science... https://www.frontiersin.org/articles/... https://journals.sagepub.com/doi/pdf/...

Today I'm going to share the best strategies to stop overeating. Overeating creates strain on your digestive system. One of the best ways to stop overeating is to get rid of your appetite and cravings. The way to do that is to get on the Healthy Keto® diet and do intermittent fasting. When you do Healthy Keto, you’re consuming high-quality, nutrient-dense foods that satisfy the body. On the healthy version of the ketogenic diet, you’re also consuming low-carb foods, which help reduce hunger in-between meals. When you do intermittent fasting, your stomach changes because you’re not eating as frequently—the amount of food you eat is going to be less, but it will be a lot more satisfying. Many different things can cause cravings. You never want to ask what you’re in the mood to eat. Instead, it’s important to be in tune with your body and ask yourself what you should eat to make your body healthier. There are also many different things that can lead to overeating. For example, certain restaurants have portions that are way too big. We also have hunger hormones that increase appetite and are triggered by various things. Top triggers of hunger hormones: • Lack of sleep • Stress • Refined carbs • Large amounts of protein • MSG • Artificial sweeteners Top causes of overeating: • Bile deficiency • Low-fat diets • Junk foods • Lack of energy • Boredom • Pregnancy • Pain • Being overweight • Insulin resistance • Metabolic syndrome • Diabetes Leptin is a hormone that is supposed to keep your hunger satisfied. Here are the best ways to increase leptin: • Get plenty of sleep • Lower your stress • Get regular exercise or physical activity • Add more fiber to your diet • Do fasting • Consume omega-3 fatty acids • Consume green tea • Consume probiotics and fermented foods • Consume nutrient-dense foods Tips to stop overeating: 1. Get on the Healthy Keto diet 2. Do fasting 3. Eat your vegetables first 4. Before eating a meal, determine what you’re going to eat and how much you’re going to eat 5. Chew your food longer 6. Avoid restaurants

Today we’re going to talk about hair loss prevention and how to get thick hair naturally. A common cause of hair loss is a hormonal issue involving excess DHT, which is a powerful form of testosterone. Typical medications for hair loss work by blocking DHT, but they come with side effects. Potential side effects of hair loss medications can include decreased libido, erectile dysfunction, and depression. Excess DHT is a genetic issue for many people. Certain herbs can be beneficial to help thicken hair, but today, we’re going to cover things you can do that can keep genetic variations in check. How to grow thicker hair naturally: 1. Address hypoxia • Take vitamin D • Avoid omega-6 fatty acids • Consume omega-3 fatty acids (cod liver oil) • Exercise • Address anemia if applicable 2. Get plenty of vitamin D • Take a vitamin D supplment (10,000 to 20,000 IU) 3. Take an l-lysine supplement or consume foods high in l-lysine • Consume red meat, chicken, eggs, fish, seafood, and dairy • Avoid nuts, grains, beans, and seeds 4. Fix insulin resistance • Get on a low-carb diet • Do intermittent fasting 5. Support healthy estrogen levels • Consume phytoestrogens (flax seeds and sprouted legumes) • Support the adrenal glands (take ashwagandha) • Consume foods high in cholesterol DATA: https://pubmed.ncbi.nlm.nih.gov/31537382 https://pubmed.ncbi.nlm.nih.gov/22266320 https://academic.oup.com/jcem/article... https://www.sciencedirect.com/science...

Unfortunately, heart attacks, strokes, and high blood pressure are common problems. So, today we’re going to talk about what causes arterial stiffness or calcified arteries. Common causes of stiff arteries: • Age • Inflammation • A high-carb, high-sugar diet • Omega-6 fatty acids There is one additional cause of hardened arteries that many people are unaware of, and it’s a vitamin K2 deficiency. Vitamin K2 drives calcium into the bones to help make them stronger and keeps calcium out of the arteries and the walls of the arteries. Vitamin K2 may decrease the risk of heart attack by 50 percent. Foods high in vitamin K2: • Meats • Organ meats • Egg yolks • Grass-fed butter • Dairy • Yogurt Adding vitamin K2 to vitamin D3 is a fantastic way to support the arteries. For every 10,000 IU of vitamin D3 you take, you should also consume 100 mcg of vitamin K2. It’s important to note that people who take a calcium supplement (1,000 mg or more a day), with or without vitamin D, increase the risk of a heart attack. This could be because of the lack of vitamin K2. It’s also important to keep in mind that one of the side effects of warfarin is vascular calcification. To support the arteries, get on a low-carb diet, avoid omega-6 fatty acids, and consume foods rich in vitamin K2. If you take a vitamin K2 supplement, it may be best to take vitamin D3 as well. DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/22516... https://www.ncbi.nlm.nih.gov/pmc/arti...

Today, we’re going to talk about the warning signs of a fatty liver and what to do for a fatty liver. There really is no “first sign” of a fatty liver. When you first start developing a fatty liver, there are no symptoms at all. It’s important to be aware of this because many people have a fatty liver and don’t even know it. People will start to notice signs once the condition has progressed. Signs of a fatty liver: • A protruding mid-section • Insulin resistance Fifty-nine percent of the fat in your liver originates from outside your liver—it’s fat from other places in your body that end up in the liver. Twenty-six percent of fat in the liver comes from the liver itself. The liver makes fat from glucose, and insulin is supposed to stop this process. But, because of dysfunctional fat and insulin resistance, the liver is making sugar uncontrollably. The third source of fat in the liver is dietary fat from consuming sugar. I believe the top cause of a fatty liver is a high-carb diet. The good news is that the liver is the only organ that can completely regenerate. However, there is a point of no return, so it’s time to act now. Natural things to do for a fatty liver: 1. Get on the Healthy Keto® diet and do intermittent fasting 2. Exercise regularly 3. Consume one to two tablespoons of apple cider vinegar in your water a few times a day

Today we’re going to talk about the best time of day to take vitamins. These results can vary from person to person, so overall, you’ll have to test things out and see what works best for you and your schedule. You’ll still notice plenty of benefits however you choose to take your vitamins. There are two types of vitamins: water-soluble vitamins and fat-soluble vitamins. Fat-soluble vitamins can be absorbed better if taken with fat or before a meal. But, if you’re fasting, you can take vitamins whenever. Cod liver oil: Cod liver oil is a great source of fat-soluble vitamins, and you can consume cod liver oil anytime. However, it may be best not to take it right before bed. Vitamin E: Vitamin E should be taken in the form of tocotrienols and is great to take with meals. Phytonutrients: Many phytonutrients are fat soluble, and this is why it’s great to have olive oil on your salad because it will help extract more phytonutrients. Take phytonutrient supplements and wheatgrass juice with a meal for better extraction. Betaine hydrochloride: Betaine hydrochloride should be taken right before a meal. Digestive enzymes: Digestive enzymes should be taken before a meal. Bile salts or products with bile: Bile salts can be better taken right after a meal. What to take on an empty stomach: • TUDCA • Activated charcoal • Bentonite clay • Individual amino acids • Trace minerals What to take before bed: • Calcium • Magnesium • Probiotics • Vitamin D3 • Vitamin B1 • Detox herbs • Apple cider vinegar What to take in the morning • Electrolyte powder • Vitamin B12 • Stimulatory herbs

Today we’re going to talk about the #1 vitamin deficiency behind bladder issues: vitamin B1 deficiency. A vitamin B1 deficiency could lead to problems, including: • Leaky bladder • Incomplete urination • Frequent urination • Getting up in the middle of the night to urinate The common thread behind these bladder issues is actually a problem with the nervous system. The main control with urine elimination stems from the brain, and this part of the brain is very sensitive to a vitamin B1 (thiamine) deficiency. A thiamine deficiency in the brain can even starve off certain neurons, causing a lack of function. The part of the brain that controls the bladder can shrink, leading to a loss of control of the bladder. This situation is common with age and in those with diabetes, prediabetes, or chronic insulin resistance. Natural tips to get rid of bladder issues: 1. Take vitamin B1 (benfotiamine and natural B1) 2. Get on the Healthy Keto® diet and do intermittent fasting 3. Drink 2.5 liters of fluid a day (not past 6 pm or 7 pm) 4. Consume apple cider vinegar (1 to 2 TBSP in water) 5. Reduce caffeine consumption 6. Massage the bladder DATA: https://pubmed.ncbi.nlm.nih.gov/19386... https://pubmed.ncbi.nlm.nih.gov/19846... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ajnr.org/content/29/1/164 https://pubmed.ncbi.nlm.nih.gov/25846... https://pubmed.ncbi.nlm.nih.gov/15664... https://pubmed.ncbi.nlm.nih.gov/15664... https://onlinelibrary.wiley.com/doi/a... https://pubmed.ncbi.nlm.nih.gov/19194... https://repository.kulib.kyoto-u.ac.j... https://pubmed.ncbi.nlm.nih.gov/20369... https://www.hormonesmatter.com/thiami...