Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Let’s talk about benign prostatic hyperplasia or BPH. This means a person has an enlarged prostate gland. Symptoms of benign prostatic hyperplasia: • Frequent urination (especially at night) • A weak stream • Dribbling after urination • A sensation that you can’t fully empty your bladder Excess estrogen increases the size of the prostate. Estrogen also increases prolactin, which can increase the size of the prostate. Estrogen is a byproduct of testosterone in both females and males. To convert testosterone to estrogen, you need an enzyme called aromatase. The testicles and fat cells make aromatase. Phytoestrogens can mimic estrogen, but not very much. To shrink the prostate naturally, we want to inhibit aromatase to decrease estrogen production. Top things that increase aromatase: • Age • Body fat • Insulin • High-carb diets • Alcohol • Whole grains • Hormone replacement therapy • Birth control pills Things that decrease aromatase: • Cruciferous vegetables • White button mushrooms (sautéed) • Flaxseed • Green tea • Citrus peel In addition to losing weight with Healthy Keto®, reducing insulin, and consuming cruciferous vegetables, you can try a fantastic natural remedy for an enlarged prostate that involves citrus peel. The best natural remedy to support prostate health: Add a whole lemon and a glass of water to a blender, and blend it for about 30 seconds. Then, blend again with about five to ten drops of liquid stevia or 1/2 to 1 cup of blueberries. You can have this at any time of day—enjoy! DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubmed.ncbi.nlm.nih.gov/23673... https://pubmed.ncbi.nlm.nih.gov/31169... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pmc/arti...

Let’s talk about the signs you’re consuming too much salt. Top signs you’re consuming too much salt: • Edema (in the eyes, hands, feet, or lower legs) • Thirst • High blood pressure • Headache • Restlessness • Irritability • Nausea • Fatigue Top signs of sodium deficiency: • Weakness • Low blood pressure • An increase in neurotransmitters • Vascular stiffness and high blood pressure • Insulin resistance In my opinion, the most common cause of high blood pressure is insulin resistance. Many things can contribute to insulin resistance, including a high-carb diet, intermittent fasting, and a low-sodium diet. The most common treatment for high blood pressure is diuretics. But, diuretics can cause you to lose both sodium and potassium. People who are salt sensitive or who have symptoms of a sodium deficiency are really deficient in potassium. Sodium and potassium work together in the body, and you need twice as much potassium as you do sodium. The average person needs 2300mg of sodium and 4700mg of potassium per day. The more carbohydrates you have in your diet, the more potassium you’ll lock up, making it unavailable. It’s important for people with diabetes to get on a low-carb diet and consume foods high in potassium or a good electrolyte powder. We need sodium in our diets, but not just sodium chloride—we need the whole mineral balance. This is why it’s best to consume sea salt. However, if you have high blood pressure, try consuming Baja Gold Sea Salt. This type of sea salt tastes great and has lower amounts of sodium. DATA: https://insulinresistance.org/index.php/jir/article/view/78/242 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3533616/

There are twelve important signs of a gallbladder problem that I want to cover today. But, most of the time, a person with a gallbladder issue doesn't experience any symptoms at all. The majority of the time, a person has no idea they have a problem with the gallbladder. However, even though there are no major symptoms of a gallbladder problem, there are signs that can indicate your gallbladder is in trouble. Most of these signs are related to a bile deficiency because of a blockage, but excess bile can also lead to issues. Top signs of a potential gallbladder problem: 1. Visceral pain under the right rib cage 2. Nausea 3. Neck pain 4. Shoulder pain 5. Pale or gray stool 6. Floating stool 7. Itchy skin (especially at night) 8. Diarrhea, watery stool, and loss of control over bowel movements (from excess bile) 9. Dark urine 10. Jaundice 11. Vomiting 12. Constipation Top causes of a gallbladder problem: • Low-fat diets • A spike in estrogen • High cortisol • High insulin • PPIs The best remedies for gallbladder problems: • Purified bile salts (right after a meal) • TUDCA (on an empty stomach) • Fiber from salads It’s also crucial to avoid a low-fat diet to support a healthy gallbladder. Instead, learn more about the Healthy Keto® diet in my other videos. DATA: https://pubmed.ncbi.nlm.nih.gov/24321208/

Let’s talk about how to get rid of bloating fast. When it comes to a problem with the digestive system, the first thing you need to do is consider what you’re eating. You can try consuming fewer foods to help isolate what’s causing you to bloat the most. It’s important to consider what you ate just before you noticed you were bloated. This will give you a big clue as to what’s causing you to bloat. One of the best things to do for bloating is intermittent fasting. The more frequently you eat, the more bloating problems you’ll have. Gas produced by microbes in your gut can also cause bloating. When trying to get rid of bloating, avoiding certain things is way more important than taking certain things. Common foods to avoid to help with bloating: • Fruit • Beans • Grains • Refined sugars • Sugar alcohols • Starches • Maltodextrin or dextrin • Functional fibers • Prebiotics • Gluten • Lactose • Casein • Nuts or nut butter • Vegetables Other potential causes of bloating: • Stress • Constipation • Menstrual cramps

Let’s talk about the importance of exercise for your health by looking at the benefits and what could happen if you don’t exercise. A sedentary lifestyle can have a lot of negative effects. An interesting research paper suggests that inactivity is the primary cause of over 35 chronic illnesses. Keep in mind that it’s essential to also focus on recovery after exercise to really benefit from it. Top benefits of exercise for your health: 1. It increases mitochondrial biogenesis and oxygen in the mitochondria. 2. It increases immune defense. 3. It may help decrease the risk of 13 types of cancer and decrease the side effects of chemo. 4. It supports neurogenesis and can have positive effects on your memory and mood. 5. It increases oxygen throughout the organs. 6. It may help lower blood sugar levels and decrease insulin resistance. 7. It increases elasticity in the skin, joints, muscles, and arteries. 8. It’s the only activator of muscle growth. 9. It increases DNA repair. 10. It can help support weight loss, shrink a fatty liver, and counter bad habits. 11. It increases growth hormone and testosterone and decreases insulin. 12. It lowers cortisol. It also helps reduce oxidative stress, mental stress, physical stress, and stress on the body from pollution. DATA: https://www.mdpi.com/2072-6643/11/6/1353 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7987556/ https://www.sciencedaily.com/releases/2021/08/210802114943.htm

Let’s talk about the benefits of omega-3 fatty acids and what would happen if you started consuming them more often.  Omega-3 fatty acids are essential for the body, but our bodies can’t produce them.  You can get omega-3 fatty acids by consuming a high-quality cod liver oil or fish oil supplement. I prefer cod liver oil because it has additional vitamin A and vitamin D.  However, it’s best to get your omega-3 fatty acids from food. Foods rich in omega-3 fatty acids include:  • Fatty fish  • Sardines  • Grass-fed beef • Organ meats  • Eggs  EPA and DHA are important omega-3s. EPA mainly helps reduce inflammation. DHA primarily helps support the brain. Omega-3 fatty acids may even help people with asthma and allergies.  Consuming more omega-3 fatty acids may potentially help with certain symptoms, including: • Dry eyes  • Dermatitis  • Macular degeneration  • Arthritis  • Arrhythmias  • High blood pressure  • Leg cramps  • Insomnia   • Menstrual cramps  More potential benefits of consuming omega-3 fatty acids:  • Improvements in fatty liver disease  • Increased calcium absorption   • Decreased risk of certain types of cancer  One small issue some people experience after taking fish oil is burping. You can take fish oil in capsule form, which shouldn’t cause burping. If you’re vegan or are allergic to fish, a good alternative is consuming algae.  It’s important to note that omega-6 fatty acids compete with omega-3 fatty acids. One of the biggest causes of a deficiency of omega-3 fatty acids is excess consumption of omega-6 fatty acids.  If you have trouble absorbing fats easily, you may want to try taking purified bile salts to increase the absorption of omega-3 fatty acids and fat-soluble vitamins.  DATA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3206354/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3076650/ Test Link Here: https://omegaquant.com/what-is-the-omega-3-index/

Today I want to cover the different signs of a deficiency in trace minerals. Trace minerals are minerals needed in tiny or trace amounts. A few examples of important trace minerals are zinc, iodine, selenium, and iron. Trace minerals are essential for enzymes, which are proteins that run the body. Symptoms of zinc deficiency: • Hair loss • White spots on the nails • Low testosterone • Diarrhea Symptoms of iron deficiency: • Anemia (weakness, fatigue, cold sensation) • Brittle nails • Hair loss Symptoms of selenium deficiency: • Infertility • Fatigue • Hair loss Symptoms of iodine deficiency: • Swelling in the lower part of the neck You might not notice any symptoms right away, but a trace mineral deficiency could contribute to all kinds of chronic diseases later in life. It could even increase your risk of cancer. The best sources of trace minerals: 1. Seafood 2. Organ meats 3. Eggs 4. Seaweed or sea kelp 5. High-quality sea salt DATA: https://pubmed.ncbi.nlm.nih.gov/30095136/

Today, I want to share the best natural alternative for Viagra. In many cases, people with erectile dysfunction have normal hormone levels. But, they also typically have high blood pressure, obesity, diabetes, or are smokers. Erectile dysfunction is one of the earliest signs of peripheral artery disease. Other symptoms of peripheral artery disease can include: • Cold feet • Painful legs • Cramping in the lower legs • Color changes in the lower legs • Slow healing • Loss of hair on the lower legs It’s crucial to fix the root cause of erectile dysfunction by healing the endothelial layer. Getting on the keto diet is one of the best things you can do to start addressing this issue. In the meantime, several natural remedies for erectile dysfunction can be combined into one simple drink. Ingredients: • 1 cup of juice from watermelon rinds • The juice of one medium beet (or two tsp. beet powder with eight oz. of water) • 1 cup celery juice Optional ingredient: • Dark, leafy green vegetables Blend the above ingredients and drink one glass of this remedy every morning for four to six weeks. Nose breathing and exercise may also be beneficial to help with erectile dysfunction. It’s also important to note that viewing porn may lead to porn-induced erectile dysfunction. DATA: https://www.semanticscholar.org https://www.ncbi.nlm.nih.gov

Let’s talk about the benefits of magnesium and the dangers of magnesium deficiency. A deficiency in magnesium could put you at risk for certain health concerns, such as: • High blood pressure • Arrhythmias • Tetany or twitching • Leg or foot cramps • Fatigue • Diabetes • Insulin resistance • Depression • Inflammation The RDAs for magnesium are 300 to 750 mg. But some people may need much higher amounts. It’s important to consume foods high in magnesium and avoid certain things that deplete magnesium. Foods rich in magnesium are the ones high in chlorophyll, which would be green vegetables. The top things that deplete magnesium are sugar and refined carbohydrates. Other things that can lead to a magnesium deficiency include: • Diarrhea • Diuretics • Antibiotics • Alcohol consumption • Age For a magnesium supplement, you have a few different good options, including: • Magnesium citrate • Magnesium lactate • Magnesium glycinate • Magnesium aspartate • Magnesium gluconate Magnesium is important for the absorption of vitamin D and B vitamins. It also helps support healthy cortisol levels, which can reduce stress and help you sleep better.

Let’s talk about how to fix the adrenal body type. Your adrenals help adapt the body to stress—they have a lot to do with fight or flight. However, this system is meant to deal with short-term physical stress, not the chronic mental stress many people undergo now. Trauma, chronic stress, or even surgery can lead to adrenal dysfunction. Adrenal dysfunction is also known as adrenal fatigue, adrenal burnout, or adrenal stress. Top symptoms of adrenal fatigue or the adrenal body type: • Low-stress tolerance • Overthinking (especially at night) • High blood sugar • High cholesterol • Fat in the liver and visceral organs • Gastritis • High blood pressure • High pulse rate • Asthma • Inflammation • Calcium deficiency • Potassium deficiency • Sodium deficiency • Vitamin D deficiency • Memory loss • Brain fog • Getting out of breath while climbing stairs • Salt cravings The best nutrients for adrenal burnout: • Vitamin C (sauerkraut, bell peppers, leafy green vegetables, lemons, limes, and berries) • Potassium (large salads) • Sodium (sea salt) • Vitamin B1 (unfortified nutritional yeast) How to fix adrenal fatigue: 1. Decrease stress 2. Get on the keto diet with higher amounts of high-quality protein and nutrients that are good for adrenal fatigue 3. Exercise (high-intensity exercise and long walks) 4. Take adaptogens (ashwagandha) DATA: https://www.researchgate.net https://www.ahajournals.org https://www.endocrine-abstracts.org https://jamanetwork.com

Let’s talk about water fasting vs. dry fasting. Water fasting is when a person only consumes liquids for a period of time. When a person does dry fasting, they’re not consuming food or liquids. One of the biggest benefits of fasting is autophagy. Autophagy is a condition where your body recycles damaged proteins and turns them into new enzymes and structural proteins. Autophagy also helps you get rid of pathogens. Detoxification is just as important, if not more important, in some cases, as getting plenty of nutrients. One of the big purposes of sleep is to detoxify your cells. Fasting, especially dry fasting, mimics a lot of the benefits of sleep. It’s important to note that about eight to ten percent of the water you get is produced by your own cells, which also enhances detoxification. But, if you drink a lot of water, your body doesn’t get a chance to produce metabolic water. Dry fasting is essentially enhanced autophagy. Anything you can do to remove extra waste from the body is a great thing, especially for longevity. Top benefits of dry fasting: • It can help remove intracellular toxicity • It can help strengthen biochemical machines • It can help improve mitochondrial function • It’s a strong epigenetic stimulus • It can mimic some of the benefits of a deep sleep You may want to test out a dry fast and do it gradually to see how you feel. A good place to start would be not consuming any water during a 16-hour fast. Then, when you eat, drink plenty of liquids.

Let’s talk about the best way to extend your life. The #1 cause of death worldwide is heart disease. If we look at risk factors for heart disease, high LDL increases your risk by 38 percent. But insulin resistance increases your risk by 540 percent. Other risk factors for cardiovascular disease, like diabetes, metabolic syndrome, and hypertension, can be caused by insulin resistance. This seems to mean that insulin resistance is the biggest risk factor for premature cardiac death. The most popular mainstream treatment for high cholesterol is statin drugs. Studies have shown that statins can potentially lead to insulin resistance and diabetes. Healthy mitochondria are essential to longevity. Statins may also impair the mitochondria and increase apoptosis (death of the mitochondria). An interesting study links higher LDL cholesterol to inversely affecting mortality. This means that having higher LDL may help extend your lifespan. Cholesterol is involved in a myriad of functions in the body—it’s essential for a healthy life. Blood thinners and even the heart-healthy diet recommended by the American Heart Association can also contribute to insulin resistance and high blood sugar. To live longer, improving insulin resistance, making insulin more sensitive, and stabilizing your blood sugar is crucial. The most important things you can do to support healthy insulin and blood sugar include: 1. Getting on a low-carb diet (the ketogenic diet) 2. Doing intermittent fasting 3. Not restricting cholesterol 4. Consuming vegetables 5. Exercising DATA: https://pubmed.ncbi.nlm.nih.gov/31696945/ https://academic.oup.com https://pubmed.ncbi.nlm.nih.gov/28132458/ https://pubmed.ncbi.nlm.nih.gov/33511728/

Today, I want to share the best remedy to unclog your arteries. A clogged artery is an artery that’s filled with plaque. In many cases, when a person has clogged arteries, they also have stiff arteries, inflammation, and high blood pressure. Many people seek natural alternatives for clogged arteries because the common treatments often have side effects. Potential side effects of these treatments can include: • Myopathy • Erectile dysfunction • Low testosterone • Neuropathy • Dementia • Hemorrhagic stroke • Increased risk of cancer The best natural remedy to unclog your arteries is called nattokinase. Nattokinase is an enzyme in natto (fermented soybeans). Fermented soybeans are also loaded with vitamin K2. Potential benefits of nattokinase: 1. It may help break up clots 2. It may help clear up nasal polyps 3. It may help decrease oxidized LDL 4. It has anti-inflammatory properties 5. It may help lower blood pressure 6. It inhibits the thickening of the artery walls 7. It may help increase HDL and lower triglycerides 8. It may help decrease the risk of strokes 9. It was shown to shrink plaquing in the aorta when combined with ginseng in animal studies DATA: https://www.nature.com/articles/srep11601 https://journals.sagepub.com https://europepmc.org/article/med/28763875 https://www.docmuscles.com/statin-drug-risk-vs-benefit/ https://www.docmuscles.com

Today we’re going to talk about the potential benefits of sulforaphane for autism. Sulforaphane is a natural chemical in cruciferous vegetables and other vegetables. Sulforaphane can be beneficial for other conditions as well, including: • H. pylori • HIV • Hepatitis C and B • SARS-CoV-2 People with autism have a low antioxidant capacity, oxidative stress, and neuroinflammation. One of the lowered antioxidants is glutathione. Lowered glutathione is also involved in conditions other than autism, including: • COPD • Alzheimer’s • Parkinson’s • Cancer • Autoimmune diseases • ADHD • Bipolar disorder • Schizophrenia • H. pylori • HIV A certain protein called Nrf2 is the master regulator of all of the antioxidants your body makes, including glutathione. This protein also activates detoxification enzymes, helps regulate T helper cells, and helps protect against oxidation and oxidative stress. Things that inhibit Nrf2: • High-sugar diets • Lack of sleep • Stress • Glyphosate • Alcohol • Smoking • Toxins • Medications • Infections • Gene alterations Things that trigger Nrf2: 1. Sulforaphane 2. Selenium, cysteine, glutamine, and tryptophan 3. NAC 4. Glutathione 5. Prolonged fasting 6. Cruciferous and sulfur vegetables 7. Alpha-lipoic acid 8. Vitamins A, C, D, E, and zinc 9. Milk thistle 10. Exercise 11. EGCG (green tea) 12. Healthy gut microbes DATA: https://www.sciencedirect.com https://pubmed.ncbi.nlm.nih.gov/35500829/ https://www.oatext.com https://www.nature.com/articles/s42003-022-03189-z https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4811417/

Today we're going to talk about a simple way to prevent kidney stones, and it has to do with apple cider vinegar. The most common type of kidney stone is a calcium oxalate stone. In this situation, you have high oxalates and calcium and low citrate. You may have high oxalates from consuming too many high-oxalate foods. Oxalates are in a lot of foods, including keto-friendly foods. High calcium in the urine can be due to a genetic mutation. Your body makes citrates, which bind with calcium to lessen the amount of free calcium in the body. Free calcium is what can bind to oxalates. Drinking more fluids during the day is one of the best ways to prevent kidney stones. I suggest drinking at least two and a half liters of fluids per day if you're prone to getting kidney stones. Another great way to prevent kidney stones is to add electrolyte powder containing potassium citrate or magnesium citrate to your water. The best natural remedy for kidney stones: • To help dissolve kidney stones, add four to six ounces of lemon juice and two tablespoons of apple cider vinegar to a large glass of water, and drink up! For kidney stone prevention, add the juice of one lemon or just one tablespoon of lemon juice and two tablespoons of ACV to your water. DATA: https://pubmed.ncbi.nlm.nih.gov/25542071/