Dr Bergs Healthy Keto And Intermittent Fasting Podcast

Today, I want to introduce you to something called heart rate variability (HRV). HRV is a measurement of the variations between the heartbeats. There are different time distances between your heartbeats. The more varied the timing is between the heartbeats, the healthier a person is, and the higher the HRV is. The less varied the timing is, the less healthy the person is, and the lower the HRV is. HRV measures the autonomic nervous system. It has been well-researched and can help a person understand their ability to adapt to and recover from stress. Many people use this technology to determine whether or not their body can handle the stress of working out on a given day. Maybe they can handle doing high-intensity training one day, but their body would do better with a day off or with low-impact exercise the next. There are many different lifestyle changes you can make to help improve your overall health. HRV technology can help give you feedback to see if what you’re doing is actually benefiting you

Today, we’re going to talk about the fascinating connection between vitamin D and zinc. Many people don’t realize that zinc is vital to allow vitamin D to work in the body. If you’re deficient in zinc, the vitamin D receptor won’t accept vitamin D. On the flip side, vitamin D allows zinc to be transported through the body. Symptoms of zinc deficiency: • Loss of taste or smell • Low testosterone • Diarrhea • Alopecia • Inflammatory skin problems • Vision problems • Ulcers • Inflammation • Poor immunity • Thymus atrophy Foods rich in zinc: • Oysters • Lobster • Shrimp • Liver • Red meat Causes of a zinc deficiency: • Not consuming foods high in zinc • Consuming phytates (in grains and legumes) • Pregnancy • Sickle cell anemia DATA: https://www.sciencedirect.com/science... https://www.sciencedirect.com/science... https://pubmed.ncbi.nlm.nih.gov/9701158/ https://www.ncbi.nlm.nih.gov/pmc/arti...

Today, I want to cover important things you can try to lower your risk for cancer. Cancer originates from normal cells. When something harmful happens in your environment, it can potentially create destruction to the mitochondria in your cells. Damaged mitochondria can no longer provide energy to a cell, and the cell is forced to use a different energy source. Now, we’re looking at a cancer cell. When mitochondria become damaged, and a cell turns into a cancer cell, the cancer cell becomes immortal. It also produces inflammation, and it seems to grow and spread into areas of inflammation. Mitochondria have many more functions than just producing energy. In my opinion, to reduce your risk of cancer, you need to reduce your risk of developing damage to the mitochondria. Natural ways to decrease your cancer risk: 1. Do intermittent and periodic prolonged fasting 2. Exercise 3. Get quality sleep 4. Socialize DATA: https://www.frontiersin.org/articles/...

Let’s talk about sea salt. It’s important to get sea salt that has been extracted from parts of the world with very low, or zero, microplastics. The best types of sea salt are: • Himalayan sea salt • Celtic Sea Salt • Redmond Real Salt sea salt • Baja Gold sea salt All of these types of sea salt contain sodium chloride and trace minerals. If you want a sea salt that’s higher in trace minerals, you might want to go with Baja Gold. But, if you need more sodium chloride, the other types of sea salt I’ve mentioned are all great choices. Table salt, or sodium chloride, only has two minerals. Sea salt has between 60 and 94 minerals. Regular salt can also come from very polluted areas and can contain microplastics. Microplastics can affect the body’s endocrine system. People who are salt-sensitive may really just need to go on a low-carb diet and consume more potassium. You need sea salt to support a healthy body. A deficiency in sodium or chloride can lead to all kinds of issues. If you’re defici

Today, I want to share an interesting home remedy that can potentially lower your risk of hypertension. Many people with high blood pressure are told to reduce their sodium intake. However, a deficiency in sodium can lead to high blood pressure. A low-salt diet can actually worsen your blood pressure. In my opinion, potassium is one of the key factors in restoring healthy blood pressure levels. Not decreasing sodium—just increasing potassium. Vitamin D is also important for someone with hypertension, especially essential hypertension. Insulin resistance is at the heart of metabolic syndrome. Metabolic syndrome is a combination of hypertension, high blood glucose, fatty liver disease, and high cholesterol. It’s crucial to go on a low-carb diet to support healthy blood pressure levels. Natural alternatives for hypertension: 1. Consume more potassium (vegetables) 2. Go on a low-carb diet 3. Take vitamin D or get more sun You can also try an incredible and simple breathing technique to help lower you

Is it healthy to drink water all day long? Let’s talk about it. Yes, we need water—I’m not against drinking water. But I think we need to rethink the concept of sipping on something constantly. An interesting research paper suggests that thirst triggers oxytocin, the trust and love hormone. This is also a powerful stress-reducing hormone. If you drink something all day long, you may not trigger oxytocin as much as if you waited until your body gave you signals of thirst. We know the importance of eating intermittently, but what about drinking intermittently? We don’t want to reduce the quantity of water we drink, but what if we decrease the frequency we drink? Drinking too much water can dilute your stomach acid and affect your digestion. It can also flush out electrolytes and lead to low sodium levels. A sodium deficiency may cause fatigue, weakness, an increase in adrenaline, and many other health concerns. You need a combination of water and sodium in your diet to really hydrate your body. I

Let’s talk about the problems with using BMI (body mass index) as a weight or health measurement. One of the biggest problems with BMI is that it doesn’t tell you how much fat you have versus muscle. It also can’t give you much of an idea of what's going on with your overall health. Other common measurements: • BMR (basal metabolic rate): Measures how fast you’re burning calories • TDEE (total daily energy expenditure): Measures the quantity of energy being burned • Keto calculator: Measures BMR and TDEE and can tell you how many calories and how many macronutrients you should consume in a day based on your BMR and TDEE Many times, people look at how much weight they lose per week as a measurement of how healthy their metabolism is. However, this isn’t a good idea. A big principle to consider is: get healthy to lose weight—don’t lose weight to get healthy. In the process of exercising and getting healthy, you’re going to gain muscle. Muscle is heavier than fat. This means that some weeks you may n

Let’s talk about the best natural remedy for hemorrhoids: Collinsonia root. Collinsonia root has been used as an herbal remedy for a very long time. It’s used to address the venous system and the liver. Collinsonia root is therapeutic for venous congestion, which is the stagnant flow of blood in the venous system. Collinsonia root may also help with certain conditions, such as: • Laryngitis • Sore throat • Bronchitis • Mucus • Digestive issues Pregnancy, belly fat, ascites, and constipation lead to an increased risk of hemorrhoids. A lot of these conditions have an association with a liver issue, congestion in the liver, and venous congestion. There are very minimal side effects of Collinsonia root, and it may be a great natural alternative to try for hemorrhoids. DATA: https://www.liebertpub.com/doi/abs/10...

How can you stop prediabetes from developing into diabetes? Let’s talk about it. There is something that occurs before prediabetes called insulin resistance. This is a condition where your body is resisting high levels of insulin. High insulin levels are created from consuming a high-carb diet. Insulin resistance will keep your blood sugar levels appearing normal until you develop prediabetes. However, you’ll still experience symptoms of insulin resistance. Eventually, though, the beta cells that make insulin will not work as well, and you’ll develop prediabetes. If no changes are made, prediabetes can become diabetes very quickly. At this point, you have insulin resistance and high blood glucose (diabetes). Symptoms of diabetes: • Frequent urination • Brain fog • Feeling tired after eating • Frequent eating • Cravings for carbs • Tingling sensation in the hands or feet • Vision problems • Kidney problems • Fatty liver • Belly fat The typical treatment for diabetes is medication. H

Today, I’m going to cover the best natural ways to regrow hair. Whether you’re losing hair, your hair is thinning, or you have alopecia—these tips for hair loss may help. Hair is protein, and protein is made of amino acids. Lysine is a specific amino acid that greatly impacts hair growth. Lysine also helps make hair stronger and more elastic. The best foods for hair growth are foods high in lysine, like red meat and eggs. Consuming six to eight ounces of high-quality protein twice a day will give you the protein you need. Many people experiencing hair loss are low in iron. Red meat and eggs are high in iron, and lysine helps increase iron absorption. When you go through stress, your body’s demand for lysine goes up. If stress is causing you to lose hair, you may want to try increasing your protein consumption. To regrow hair, it’s also crucial to lower your cortisol by reducing your stress. Inflammation or a malabsorption issue in your gut could lead to a deficiency in lysine. Consuming grains or

Let’s talk about oxalates and the best ways to flush out oxalates to help prevent kidney stones. Signs your oxalate levels are high: • Kidney stones • Gout • Headaches • Eye pain • Urinary pain • Genital pain • Muscle pain • Intestinal pain Foods high in oxalates: • Almonds • Peanuts • Spinach • Chocolate • Kiwi • Strawberries • Beets • Tea • Bran Dietary oxalates aren’t correlated with oxalates in your urine. Just because you consume foods high in oxalates doesn’t mean you will develop any problems. But, preexisting damage to your kidneys, liver, or metabolism can cause you to be unable to process oxalates like you should. Diabetes, prediabetes, insulin resistance, and carb consumption can lead to kidney problems. A lack of certain microbes can also prevent you from breaking down oxalates, causing them to end up in the kidneys. Many people who go on the ketogenic diet no longer have a problem dealing with oxalates. But if you’re still experiencing issues, you can tr

Today, I want to cover the amazing herb ashwagandha. Top potential benefits of ashwagandha: 1. Lowers stress and anxiety 2. Supports weight loss 3. Reduces insulin resistance 4. Promotes quality sleep 5. Enhances cognitive function 6. Improves stamina and strength while exercising 7. Reduces inflammation 8. Stimulates the thyroid 9. Enhances the immune system 10. Supports healthy testosterone levels 11. Decreases pain 12. Improves muscle spasms 13. Reduces fluid retention 14. Increases heat shock proteins When to avoid ashwagandha: • If you have a sensitivity to nightshades • If you have excess iron or a genetic tendency to accumulate iron • If you have hyperthyroidism • If you take barbiturates or thyroid hormones Consider consuming 250 milligrams to 500 milligrams of ashwagandha twice per day. If using a tincture at a one-to-five ratio, it’s recommended that you take between two and four milliliters three times a day. DATA: https://www.ncbi.nlm.nih.gov/pmc/arti... https://pubm

Let’s talk about stress and cortisol. I’ve seen many people get on the right track with their diet and exercise—but they're still stuck in fight-or-flight mode. Being in fight-or-flight mode, having elevated cortisol and adrenaline, for a long period isn’t healthy. Chronic stress has been known to negatively affect the body in many ways, including: • Shrinking your grey matter • Shrinking your thymus gland • Creating muscle atrophy • Decreasing testosterone • Running the body on sugar (even when you’re not eating sugar) • Disrupting healthy digestion • Reducing quality sleep Chronic worry and stress can also lead to ulcers, inflammation, and disease. An interesting study measured 39 people’s cortisol levels before and after a 45-minute art therapy session. This study found a significant reduction of cortisol in participants. I have found that hobbies are a fantastic way to stop the fixation on stress and move your attention to something more positive. DATA: https://www.ncbi.nlm.nih.gov/

Let’s talk about fatigue—the root cause and how to fix it. It all starts with your mitochondria. The mitochondria are the energy factories deep inside your cells that make ATP. ATP is the energy of the body. Certain foods contribute to the energy-making process of the body more than other foods. It’s almost impossible to extract energy from ultra-processed foods. Important nutrients to support energy include: • Vitamin B1 • Vitamin B2 • Vitamin B3 • Folic acid • Vitamin B12 • Magnesium • Manganese • Selenium • Vitamin C • Coenzyme Q10 A healthy person makes a massive amount of ATP. You generate more ATP when you exercise, but ATP doesn’t get stored. Your body can either store sugar or fat as fuel. Fat is a much more efficient fuel source than sugar. When you go on a low-carb diet and get into ketosis, you become fat-adapted. Once you’re fat-adapted, you can burn fat as fuel a lot easier. This is why the keto diet, with a lot of nutrient-dense foods, is the best diet to increase energy.

Let’s talk about stress and how to take care of your body during chronic stress. Stress can cause deficiencies—these deficiencies can then alter your ability to react to and recover from stress. Chronic stress can be very dangerous to your health. Too much stress can lead to: • Ulcers • Heart attack • Osteoporosis • High blood pressure • Anxiety • Depression • Poor immunity Deficiencies caused by stress can include: 1. Magnesium 2. Zinc 3. Thiamine (vitamin B1) 4. Potassium 5. Vitamin B5 6. Amino acids 7. Calcium 8. Vitamin D 9. Vitamin C When you go through stress, it’s easy to reach for junk foods. But it’s crucial you avoid sweets and junk food, even when you’re stressed. It’s also important to avoid foods high in sodium when you’re feeling stressed. The more stress you go through, the healthier you need to eat. Consuming red meat and a big leafy green salad would be a great meal to consume when you go through stress. An HRV (heart rate variability) device is a fantastic too

Let’s talk about autophagy. Autophagy is an incredible process. It basically eats up the junk in your body and transforms it into usable things. This “junk” is unusable damaged proteins, which trigger inflammation. It also helps get rid of pathogens and viral antigens. Autophagy is like an anti-aging cleaning system of the body. But it doesn’t just clean things up—it provides raw material to build new cells and provide fuel when you need it. Two major things will stop autophagy: sugar and protein. But any significant amount of calories will also stop autophagy. Autophagy may act as a strong protective barrier against disease. But, if you already have cancer, autophagy can aid the growth and progression of cancer. Autophagy can help you if you’re healthy and can hurt you if you’re not healthy. Unfortunately, many people wait until they get sick before they utilize strategies like autophagy. The best way to trigger autophagy is to do fasting. You’ll notice more positive benefits from autophagy once

Dr. Gil Carvalho made a video where he fact-checked one of my videos. I’m going to go through this video and fact-check the fact-checker. It turns out that Dr. Gil Carvalho seems to be a council member of a plant-based group whose president is very much against the keto diet. Listen as I dig deeper, uncovering conflicts of interest and searching for the truth.

Let’s talk about alternative sweeteners. Trying alternative sweeteners when starting the ketogenic diet can make the transition much easier. Notice I said alternative sweeteners and not artificial sweeteners. While alternative sweeteners aren’t completely natural, they are less artificial and less harmful than artificial sweeteners. Keto snacks and desserts often have different kinds of alternative or artificial sweeteners. Trying keto snacks and keto desserts isn’t a bad thing, but it’s crucial to check the ingredients. Just because it’s labeled “keto” doesn’t make it healthy. Out of all of the sweeteners, erythritol and xylitol* are two of the best. But it’s still better to only consume small amounts. Monk fruit and stevia are also great options. However, with stevia, it’s important to make sure that the product doesn’t also contain maltodextrin. Maltodextrin is higher on the glycemic index than sugar. Maltitol, agave nectar, and functional fibers should also be avoided. Including too much of these

Magnesium comes in many different forms. Today, I want to cover magnesium threonate or magnesium L-threonate. This is a specific type of magnesium. Threonate transports magnesium across the blood-brain barrier to the hippocampus. The hippocampus is involved in memory, learning, focus, and concentration. People typically take magnesium L-threonate when they want to support the brain. A magnesium deficiency can lead to various issues related to the brain and throughout the body. Benefits of magnesium L-threonate: • It may help reduce worry and anxiety (especially when trying to sleep) • It may help decrease neuroinflammation and neurodegeneration • It’s a calcium regulator and antagonist • It helps maintain and support the blood-brain barrier • It can act as an antioxidant • It helps support BDNF • It may help with androgenic alopecia If you want to use magnesium to support the brain, I would use magnesium threonate. To support other issues like cramping or fatigue or to support the heart,

Let’s talk about vitamin A—the benefits of vitamin A and the dark side. Vitamin A is a non-keratinizing vitamin. Keratinization is a condition that causes skin issues. Both a vitamin A deficiency and excess vitamin A can affect the internal and external skin in many ways. Vitamin A is involved in supporting the immune system as well. There is an association between vitamin A deficiency and autoimmune conditions like Graves’ and Hashimoto’s. Vitamin A also allows iodine to be absorbed. Signs of vitamin A deficiency: • Poor night vision • Blindness • Dry eyes • Poor immunity • Skin problems • Bone issues Signs of too much vitamin A: • Abnormal bone formation • Dry lips • Dry skin • Double vision • Alopecia • Oily skin • Peeling skin • Heart valve calcification • Hypercalcemia • Intracranial pressure Vitamin A toxicity is rare, but taking a synthetic vitamin A supplement may increase your risk. Synthetic vitamin A may also increase the risk of lung cancer. Accutane, a fo