Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
By Dr. Eric Berg
First Sign of a Magnesium Deficiency NEVER to Ignore
Today, I’m going to share 22 signs of a magnesium deficiency. Sixty percent of magnesium is in the bone, 20% is in the muscle, 19% is in the soft tissue, and 1% is in the blood.
Magnesium deficiency is the most overlooked deficiency because it cannot be detected by a blood test.
The top causes of magnesium deficiency include:
• Consumption of sugar and refined carbs
• Alcohol consumption
• Cirrhosis of the liver
• NPK fertilizer leads to crops that are low in magnesium
• Malabsorption from gut inflammation
• Diuretics
• PPIs
• Gastric bypass surgery
• Low vitamin D
• Inflammation
Diabetes, high blood pressure, arthritis, osteoporosis, and cardiovascular disease are all associated with low magnesium.
The best sources of magnesium are leafy greens, almonds, and dark chocolate, but some of these foods contain oxalates. Oxalates block the absorption of magnesium. Meat, cheese, and shellfish contain magnesium and do not contain oxalates.
Here are 22 surprising signs of magnesium deficiency:
• Anxiety
• Insomnia
• Depression
• Migraines
• Restless leg syndrome
• Muscle cramps
• Fatigue
• Tourette's syndrome
• Oxidative cholesterol
• High homocysteine levels
• High blood pressure
• Calcification of the arteries
• Arrhythmias
• Stroke
• Metabolic syndrome
• Polycystic ovarian syndrome
• Kidney stones
• Higher levels of calcium in the blood
• Inflammation
• Nystagmus
• Asthma
Neuromuscular excitability, or tetany, is the number 1 earliest sign of a magnesium deficiency. Tetany is a twitching of the muscles, often affecting the left eye.
Magnesium is required for proper nerve function. When you’re deficient, the nerves become more excited, leading to faster nerve impulses.
The Hidden Source of Heart Attacks/Strokes: NO ONE TOLD YOU...YET
In this podcast, we’re going to talk about a surprising hidden source of heart attacks. In his book "Hidden Epidemic," Dr. Thomas Levy reported that 78% of patients with myocardial infarctions and occluded arteries also had DNA of pathogens typical for infections in root canal-treated teeth.
This type of chronic infection is known as chronic apical periodontitis and often has no symptoms. As you’re chewing, you push bacteria deeper into the lymphatic system, affecting the heart and causing other inflammatory issues like arthritis.
Infected teeth are often missed on routine dental X-rays. C-reactive protein levels in your blood are a biomarker for inflammation and can sometimes signify infected teeth.
The infection can be in the tooth, gums, jaw, or tonsils. Pathogens in your mouth can create significant oxidative stress and free radical damage. One of the ways your body responds is by developing clots. Other symptoms include fatigue, chronic inflammation, jaw problems, and tooth sensitivity.
To strengthen your immune system and prevent the spread of bacteria from your teeth, take 1 to 2 grams (500 mg a few times a day) of liposomal vitamin C. Vitamin C works as an antioxidant to lower oxidative stress in the body.
Liposomal vitamin C is one of the only forms that can work at the intracellular level. Liposomal vitamin C will not cause diarrhea, even when taken in large quantities.
BOOK LINK (HIDDEN EPIDEMIC - Thomas E. Levy):
https://www.amazon.com/Hidden-Epidemi...
Gallbladder Removal (Surgery) - Vital Things to Know
In this podcast, we’re going to talk about the side effects of gallbladder removal. You can live a long, healthy life without a gallbladder, but unfortunately, 40% of people who’ve had their gallbladder removed end up with persistent pain and symptoms for a year or more.
Some of the common symptoms associated with gallbladder removal include the following:
• Constipation
• Diarrhea
• Anal leakage
• Fullness under the right rib cage
• Right shoulder pain
• Collins’ sign pain
The gallbladder is an extension of the liver that holds and concentrates bile. Every time you eat, it contracts and releases bile into the small intestine. Bile begins to break down fat, allowing the pancreas to further break down fat by releasing an enzyme called lipase.
Bile is critical for the absorption of fat-soluble vitamins A, E, D, and K, as well as essential fatty acids. Bile also helps you get rid of excess cholesterol.
A gallstone is a concentrated cholesterol stone that forms due to low bile. This is why bile salts are used as a remedy for gallstones.
If you’re low in bile salts, your liver will make more bile and cholesterol. Seventy-five percent of all the cholesterol in your body is made by your body. Only 25% of your cholesterol comes from the diet.
Here are some of the causes of bile deficiency:
• Estrogen (birth control pills, pregnancy)
• Stress
• Prednisone
• Diabetes
• High-carb diets
• High body weight
• Liver disease (fatty liver, cirrhosis, hepatitis)
• Low-fat diets
• PPIs
• Nutritional deficiencies
• Low melatonin
If you’ve had your gallbladder removed and you’re having symptoms, here are a few things that you can try:
•Gentle acupressure
•Bile salts after eating
•TUDCA for bile sludge
•Betaine hydrochloride to acidify the stomach
•Increase melatonin (infrared rays, improve sleep)
•Milk thistle, beets, dandelion greens, artichokes
If you have diarrhea, bile salts may worsen your problem. Follow a low-carb, moderate-fat, moderate-protein diet if you’re dealing with symptoms from gallbladder removal.
DATA:
https://www.hopkinsmedicine.org/news/...
https://www.cghjournal.org/article/S1...
https://jamanetwork.com/journals/jama...
https://jpet.aspetjournals.org/conten...
https://www.sciencedirect.com/science...
The Therapeutic Benefits of CASTOR OIL (Skin/Face/Hair)
In this podcast, we’re going to talk about the benefits of castor oil. Castor oil contains the compound retinoic acid, which acts as a remedy for many issues involving the skin and hair.
Castor oil can be very beneficial for the following concerns:
• Dry skin
• Brittle hair
• Dry hair
• Hair loss
• Cracked heels
• Stretch marks
• Scars
• Dermatitis
• Joint pain
• Acne
• Styes
Retinoic acid in castor oil has anti-inflammatory and antimicrobial properties and is a potent antioxidant. Castor oil is a natural conditioner for the skin and hair, so it works as an excellent moisturizer. It can also rejuvenate skin affected by sun damage.
Castor oil has antifungal properties, so it works as a remedy for toenail fungus.
Castor oil is easy to find and relatively inexpensive! Look for cold-pressed castor oil without a hexane solvent.
Jamaican black castor oil is the best for hair. It stimulates hair growth, adds shine, and can also help with alopecia.
The #1 Nutrient Deficiency in High Blood Pressure (Hypertension)
In this podcast, we’re going to take a look at hypertension. Ninety percent of all hypertension is considered essential hypertension. This means the cause is unknown. Anti-hypertensive medication is one of the most prescribed medicines in the world.
Normal blood pressure is 120/80. Research suggests a strong relationship between potassium deficiency and high blood pressure. Many people are deficient in potassium because the requirements are so high—4700 mg daily.
You need about half as much sodium as potassium, but many people consume three times as much sodium as potassium!
Potassium directly controls the tone of the vascular system. This directly affects blood pressure. Potassium also supports the endothelial layer of the arteries and helps improve insulin resistance.
Potassium supplements often only contain 99 mg of potassium, which is incredibly low considering how much potassium you actually need.
You can get potassium from salad, but you must consume around 7 to 10 cups daily. This also provides magnesium. The combination of potassium and magnesium can help reduce high blood pressure.
Diets high in carbs and sugar cause you to lose potassium. Adrenaline and cortisol deplete potassium as well.
To support healthy blood pressure levels, try increasing your salad intake. You can also look for a high-quality electrolyte powder that's high in potassium.
The #1 Best Vitamin for Arthritis (NOT VITAMIN D)
In this podcast, we’re going to talk about a vitamin that can help relieve symptoms of arthritis. Arthritis involves inflammation, breakdown of cartilage, stiffness, and pain.
People often take non-steroidal anti-inflammatory drugs (NSAIDs) to get rid of the pain associated with arthritis, but NSAIDs can cause gastrointestinal bleeding, ulcers, and kidney problems. Steroids for pain can destroy your joints and lower your immune system.
This incredible remedy for arthritis is a precursor for NAD. NAD is a helper molecule that helps turn food into energy and is involved in over 400 different genes.
Signs of an NAD deficiency can include:
1. Low collagen repair
2. Inflammation
3. Fatigue
4. Muscle pain, muscle weakness, muscle loss
5. Metabolic diseases
6. Aging faster than normal
7. Lowered immune system
Niacinamide, a form of vitamin B3, is the best vitamin for arthritis. Try taking around 100 to 150 milligrams of niacinamide 3 to 6 times per day, depending on the severity of your arthritis.
Ensure you’re consuming sufficient protein for niacinamide to help with your arthritis symptoms, and it’s also best to avoid alcohol.
Tryptophan can also turn into vitamin B3, but the mechanism is not very efficient. Niacinamide is a non-toxic, effective, and affordable remedy for arthritis!
Do Not Eat Peanut Butter until You Listen to This!
In this podcast, I’m going to tell you about the healthiest peanut butter. Peanuts don't typically cause health issues, but they can cause bloating for some people, and it's still important to consume the right peanuts.
Peanuts are not nuts—they are legumes that grow in the soil. Conventional peanuts are heavily sprayed with pesticides and fungicides, which seep into the soil and penetrate their thin shells. This is why you should always choose organic peanuts and peanut butter.
Glyphosate is also commonly found in peanuts. Glyphosate can act as an antibiotic and is found in many GMO foods.
Always read the label on your peanut butter and ensure it doesn't contain hydrogenated oils. Hydrogenated vegetable oils don’t actually come from vegetables at all—they’re seed oils! Also, avoid peanut butter with added sugar.
Monoglycerides are sometimes added to peanut butter. A French study linked this ingredient to cancer and found that it can increase the risk of certain cancers by 46%.
Look for peanut butter that only contains peanuts and salt. Organic Valencia peanut butter that contains only Valencia peanuts and sea salt is the best option. Valencia peanuts contain the least amount of aflatoxins. Aflatoxins come from mold and can be very damaging to the liver.
Try to have your peanuts with a meal rather than as a snack to avoid spiking insulin.
The Fastest Way To Rid HEARTBURN, GERD and ACID REFLUX
In this podcast, we’re going to talk about three ways to get rid of heartburn without using antacids. Antacids only work for a short time, requiring you to take more and more to keep your symptoms at bay. Through prolonged use, antacids will only make heartburn worse by depleting your stomach acid.
Antacids are associated with the following side effects:
• Bloating
• Indigestion
• Allergies
• Increased infection in the stomach
• Depression
Antacids create a condition known as achlorhydria, which depletes your stomach acid, but you need your stomach acid to get rid of heartburn. Your stomach is very acidic and should have a pH between 1 and 3. Enzymes cannot be activated if you do not have the right pH.
Heartburn is not a problem resulting from too much acid—it's a valve problem. Keeping the pH of the stomach between 1 and 3 keeps the valve shut.
How to get rid of heartburn naturally:
1. The most important nutrient to eliminate and prevent heartburn is vitamin B1 (thiamine). Your stomach can not produce acid when you’re deficient in vitamin B1. A diet high in carbs depletes B1. Low B1 deprives the autonomic nervous system, which controls the valves of the stomach. Look for a natural source of vitamin B1 to get rid of heartburn.
2. Potassium and zinc are very important for your stomach acid. Try a good electrolyte powder and trace mineral supplement to increase your intake of these important minerals. Also, make sure you’re getting plenty of sea salt.
3. Increase your stomach acid. This triggers the valve at the top of the stomach to close. Apple cider vinegar and betaine hydrochloride can help acidify the stomach.
It’s important to note that if apple cider vinegar or betaine hydrochloride causes burning, you may have gastritis or an ulcer. In this situation, you need to heal the stomach before taking apple cider vinegar or betaine hydrochloride.
DATA:
https://pubmed.ncbi.nlm.nih.gov/716330/
https://www.objectivenutrients.com/in...
Avoiding the Sun is Just as Dangerous as Cigarettes?
Today, we’re going to talk about the dangers of avoiding sun exposure. There has been an association between vitamin D insufficiency and autoimmune diseases, cardiovascular diseases, and at least 17 different cancers.
Vitamin D is intimately involved in over 2,000 of our genes and vital for proper immune function. It’s virtually impossible to get enough vitamin D from your diet. Only 5% to 10% of vitamin D comes from diet, and that’s only if you eat plenty of fatty fish, organ meats, and egg yolks. Around 90% to 95% percent of your vitamin D comes from the sun.
Every year, there are 5,125 deaths from sun exposure and 1,684,677 deaths from lack of sun. For every death from sun exposure, there are 329 deaths from lack of sun.
The current American Dermatology Association recommendation is to stay out of the sun and use sunblock. Yet, in the early 1900s, the sun was used to treat illnesses like tuberculosis and asthma.
In 1935, 1 out of 1500 people developed melanoma. By 2014, 1 in 50 people had developed melanoma, despite the fact that people are spending significantly less time outside.
This shows that the sun protects you from melanoma. In fact, 75% of all melanomas are located in areas not typically exposed to the sun.
Fifty-four percent of the sun's rays are infrared light. Infrared light protects against cancer, stimulates melatonin, and also generates ATP. Vitamin D and melatonin protect the mitochondria. Both are stimulated by exposure to the sun.
Aim to get a moderate amount of sun exposure to avoid burning and support your health.
DATA:
https://www.amazon.com/gp/product/069...
TOP Counterintuitive Health Tips That Are Deadly Effective
In this podcast, we’re going to talk about the concept of hormesis. Hormesis describes two things that might oppose each other. In terms of health, hormesis refers to a controlled dose of stress that makes positive changes for your body.
With hormesis, you can adapt to various types of stress, including exercise, radiation, cold, heat, hypoxia, plant chemicals, pesticides, insecticides, and fungicides.
Sulforaphane found in broccoli sprouts and radish sprouts triggers the heat shock protein that allows the body to strengthen its detoxification enzymes. In this instance, the body is exposed to a small amount of poison that strengthens its ability to get rid of other poisons.
The liver contains phase 1 and phase 2 detoxification enzymes that can take a poison and turn it into a harmless particle. Sulforaphane triggers this system.
Exercise is one of the best examples of hormesis. Exercise induces microinflammation but then allows the body to get rid of inflammation.
Fasting activates the body’s mechanisms that counter starvation. It encourages our brain cells to grow, increases mitochondria, and regenerates the immune system.
Health is often counterintuitive. For example, cutting fat won’t help you lose fat, and sterilizing your environment won’t protect you from getting sick.
You can’t develop a strong immune system without getting sick. Antibiotics destroy good bacteria in the body, which can lead to pathogen overgrowth. Antacids can lead to more heartburn because you need more acid to get rid of heartburn.
When you don't expose yourself to the sun, you put yourself more at risk for certain types of cancers. Many people have been told that the sun causes cancer, but the sun gives us vitamin D. Having a deficiency in vitamin D can increase your risk for cancer.
One last example is dieting. The more dieting you do in your lifetime, the more weight you will gain—especially if you’re doing it incorrectly.
DATA:
7 Tips to Lose Your Belly Fat
Today, I’m going to share 7 tips to help you lose belly fat. The average thin person has 58 times more stored fat than sugar. To transition into burning fat instead of sugar, you must lower insulin!
Check out these tips to help you burn more fat:
• Consume 2 tablespoons of apple cider vinegar in a glass of water one to three times a day to help lower blood sugar and insulin.
• Combine keto and intermittent fasting.
• Start with a high-fat diet, but as you adapt, gradually reduce your fat intake to allow your body to burn your fat reserves for energy.
• Lower stress and enhance your sleep.
• Exercise in a fasting state.
• Add more sea salt to your diet to reduce water weight.
Here is the number one tip to lose belly fat! Allow your body to determine your fasting pattern based on hunger. Don’t eat unless you’re hungry!
DATA:
https://onlinelibrary.wiley.com/doi/a...
How to Lose 1 Pound of Fat per Day (20,000 Calories in 5 Days)
Check out this fascinating interview with Dr. Ian Lake and find out how he burned over 25,000 calories in 5 days!
Please join me in welcoming Dr. Ian Lake! Dr. Lake is a medical doctor and type 1 diabetic who ran 5 marathons while fasting for 5 days. He ran a total of 100 miles in 5 days! Dr. Lake's main goal was to show how nutritional ketosis can be safe for type 1 diabetics. Keep in mind that to accomplish this dangerous and amazing feat, Dr. Lake trained his body in many different ways. Taking something like this lightly could have been deadly. A type 1 diabetic can not produce insulin in enough volume to maintain blood sugar. This is very different from type 2 diabetes. People with type 2 diabetes have more than enough insulin and often have too much, leading to insulin resistance. Dr. Lake explains that our bodies can multifuel, which means we can use sugars and fats for energy. In an ideal situation, our bodies can flip between whatever fuel they need. To burn fat as fuel, your insulin has to be low. Dr. Lake lost over a pound of fat per day during his 5-day fast. To prepare for a longer fast, you have to become fat-adapted. You must lower insulin to adapt your body to running on fat fuel. To lower insulin, lower the food that stimulates insulin—carbohydrates. Diabetic ketoacidosis is a dangerous condition associated with type 1 diabetes. Ketoacidosis occurs when sugar in the blood can not get inside of the cells, starving them of energy. Some medical professionals believe that ketosis can put you at risk for ketoacidosis, but other doctors are against this idea. Dr. Lake currently follows the keto diet, leaning more towards the carnivore diet. His diet consists of about 100 grams of protein per day, dairy, and some leafy greens. Check out Dr. Ian's Website:
Avoid These Big Mistakes When Drinking Water
In this podcast, I'm going to debunk some popular myths about water and provide you with the truth behind each one.
Myth #1: Once you feel thirsty, dehydration has already set in
Truth: While feeling thirsty is a sign that your body needs more fluids, it does not necessarily mean you are dehydrated. Your body is designed to give you signals when you need more water, so just drink when you feel thirsty.
Myth #2: Drink water until your urine is clear
Truth: Your urine should be a pale straw color or light yellow. If it's too clear, it means you are overhydrated; if it is too dark, it could indicate a potential health issue with your liver or kidneys.
Myth #3: Drink water to feel full and reduce food intake
Truth: While replacing sugary drinks with water can help you lose weight, drinking more water does not directly lead to fat loss.
Myth #4: Drinking more water will flush out toxins
Truth: Most toxins are fat-soluble and are not flushed out by drinking water alone. The body has its own detoxification system, so just focus on staying hydrated instead of trying to "detox" with excessive water intake.
Myth #5: Water will prevent dehydration
Truth: While it is true that hydration is vital for overall health, simply drinking water will not prevent dehydration. Other factors, such as electrolytes play an important role in preventing dehydration.
Myth #6: Drink more water
Truth: Drinking massive amounts of water can lead to imbalances in the body. Certain situations will call for more water intake—just don't overdo it. If you're prone to kidney stones, you need at least 2.5 liters of fluid per day
Myth #7: Drink water right before you eat
Truth: Drinking water before meals is fine, but it may cause discomfort for individuals who experience heartburn or bloating.
A few more key points to remember:
• If you're prone to kidney stones, consider adding lemon to your water.
• Add a little bit of baking soda to your water if you experience gout symptoms.
• The keto flu or fatigue experienced by some individuals on a keto diet is often due to not consuming enough electrolytes with their water, specifically salt.
• Proper hydration is vital for kidney health, but drinking more water won't cleanse or "flush out" the kidneys.
The 15 Causes of ITCHING You've Never Heard About
In this podcast, I’m going to share 15 underlying causes of itching. Pruritus is the medical term for itching. Itching usually involves a superficial nerve that is aggravated to some level.
Here are 15 causes of itching:
1. Body lice
2. Scabies
3. Hookworms
4. Herpes
5. Insect bites
6. Yeast infection
7. Poison ivy
8. Tick bites
9. Diabetes
10. Polycythemia
11. Problems with the parathyroid glands
12. Uremia
13. Liver issues
14. Cholestasis
15. Dry skin
Itching is often a symptom of diabetes because of circulation problems. Poor circulation causes the nerves to die, which can feel like itching or burning pain and even cause severe pain.
Polycythemia is a condition where you have too many red blood cells. This can decrease circulation and the amount of oxygen in your skin, causing itching.
The parathyroid gland consists of 4 glands around the thyroid that control calcium. If the thyroid works too hard, you could develop too much calcium in the blood. This can lead to calcification of your skin, which can affect your nerve endings.
Liver issues like cirrhosis, hepatitis, or cholestasis can cause itching. You can develop cholestasis if the liver’s function is impaired and it can no longer make bile salts.
Dry skin is a common cause of itching, often caused by a lack of vitamin A or vitamin D.
There is a high correlation between people who have itching and people with liver or gallbladder issues. This is typically caused by irritation to the gallbladder and decreased omega-3 fatty acids.
Dietary changes can help eliminate itching. TUDCA, a bile salt that helps thin the bile, has been found to significantly decrease itching in people with cirrhosis.
DATA:
https://www.sciencedirect.com/science...
Drink 1 Cup Per Day for Depression
Let’s discuss the many benefits of green tea and how it can help with depression. But what exactly is green tea?
Green tea is a drink made from unfermented leaves, which makes it different from other types of tea. It contains many pharmacologically active compounds that have been found to have numerous health benefits.
One of these benefits is its ability to reduce depression. Studies have shown that drinking just three cups of green tea per week can reduce depression by 21 percent.
But how exactly does green tea help with depression?
Green tea has been found to have an impact on certain areas of the brain, such as the prefrontal cortex and the nucleus accumbens, which are involved in addiction.
It also affects the hippocampus, which plays a role in cognitive function, memory, and learning.
Another compound found in green tea is L-theanine, an amino acid that helps with mood stabilization and has been shown to improve depression directly.
But the benefits of green tea don’t stop there. Studies have also shown it to be anti-carcinogenic, antimicrobial, and neuroprotective. It has even been found to reverse age-related cognitive decline.
But drinking green tea isn’t the only natural way to combat depression. Here are some other methods you can try:
• Exercise: A study found that exercise may have effects similar to Zoloft in reducing symptoms of depression. High-intensity interval training has been proven to be particularly beneficial for those with depression and anxiety.
• Vitamin D: Deficiency in this essential nutrient has been linked to a higher risk of depression, so get enough sunlight and take a vitamin D supplement.
• Fasting: Fasting has been found to have survival properties that can help our bodies function better, including reducing symptoms of depression.
DATA:
https://pubmed.ncbi.nlm.nih.gov/35745040
https://pubmed.ncbi.nlm.nih.gov/23625...
https://www.sciencedirect.com/science...
https://pubmed.ncbi.nlm.nih.gov/18078...
https://pubmed.ncbi.nlm.nih.gov/30496...
https://pubmed.ncbi.nlm.nih.gov/27338...
The Early Signs of Colon Cancer You DON'T Want to Ignore
Today, I want to cover the early warning signs of colon cancer that you should pay attention to. These indicators do not necessarily mean you have colon cancer, but they are important clues that could help in the early detection of this disease. Risk factors associated with colon cancer: • Smoking • Drinking • Unhealthy diet • Obesity • H. pylori infection Red meat has also been associated with colon cancer. However, recent studies have found no direct correlation between red meat and cancer and that the quality of meat consumed, such as grass-fed versus grain-fed, can make a difference. Genetics play a role in colon cancer but only account for about five percent of cases. Lifestyle factors such as diet and exercise can have a much greater impact on gene expression through epigenetics. Six early indicators of colon cancer: • Blood in the stool • Anemia without a known cause • Thin stools • Worsening constipation • Abdominal pain • Sudden weight loss or loss of appetite If you experience any of these symptoms, it's important to consult with your doctor for further testing and evaluation. But what can you do to potentially avoid colon cancer? Here are a few tips: • Limit the use of antibiotics, but if you must take them, also take a good probiotic. • Try intermittent fasting or prolonged fasting to give your colon a break and allow it to heal. • Incorporate cruciferous vegetables such as kale, broccoli, and cabbage into your diet for their anti-inflammatory and probiotic properties. • Stay physically active to strengthen your mitochondria and decrease cancer risk. • Add spices such as garlic, thyme, and sage to your meals for their anti-cancer properties. • Avoid foods that cause inflammation in the gut, such as gluten, grains, seed oils, and junk food.
DATA:
The 6 Foods That Can Cause Cancer
Today, I want to cover the six main foods that can potentially cause cancer. However, many other factors can trigger cancer, including:
• Exposure to environmental toxins such as pesticides, radon, and cleaning chemicals
• Old age and age-related changes in the body's cells
• Viruses, fungi, parasites, and bacteria
• Pollution
Six foods that may cause cancer:
1. Alcohol: Chronic alcohol exposure can damage your mitochondria, which can lead to cancer.
2. Trans fats: These are artificially produced fats commonly found in fried foods and processed snacks. They have been linked to an increased risk of cancer and other health issues.
3. Burnt or charred meat: Harmful chemicals such as heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) can be formed when meat is cooked at high temperatures. These have been linked to various types of cancer. Add garlic or rosemary to your meat while cooking to reduce your risk.
4. Advanced glycation end products (AGEs): These are compounds formed when protein and sugar are heated together. Foods high in AGEs include barbecued meats, fried foods, and ice cream.
5. Processed meats: These can contain nitrates, which have been associated with an increased risk of cancer. It's important to note that grass-fed and grass-finished meat differs from processed meat. Therefore, it's important to choose quality sources of meat.
6. Ultra-processed or junk foods: These foods are highly refined and are high in sugar, unhealthy fats, and chemicals. They can cause inflammation and deplete our vitamin and mineral reserves.
It’s important to look out for Generally Recognized As Safe (GRAS) foods that are unhealthy, such as:
• Maltodextrin
• Modified starch
• High fructose corn syrup
• Corn oil
• Soy oil
• Canola oil
• Corn syrup
DATA:
https://pubmed.ncbi.nlm.nih.gov/17023...
https://bmccancer.biomedcentral.com/a...
https://usrtk.org/ultra-processed-foo...
https://www.thelancet.com/journals/la...
https://www.thelancet.com/journals/ec...
https://pubmed.ncbi.nlm.nih.gov/29444...
https://pubmed.ncbi.nlm.nih.gov/36477...
How to Maintain Weight Loss After Ozempic
Understanding the benefits and drawbacks of Ozempic is crucial when considering how to manage your weight after stopping this medication.
As a GLP-1 Agonist, Ozempic mimics a hormone in your small intestine that helps regulate insulin levels, control appetite, and slow down gastric emptying. While this can aid in weight loss, it can also lead to adverse side effects.
These side effects may include:
• Nutrient deficiency
• Gastroparesis
• Constipation
• Gallbladder problems
• Thyroid tumors and cancer
To help maintain your weight after Ozempic, it’s crucial to make certain lifestyle changes, such as:
1. Follow a ketogenic diet to keep insulin levels low and promote fat-burning.
2. Do intermittent fasting to control appetite and improve hormone balance.
3. Incorporate weight training to build and preserve muscle mass.
Additionally, ensuring adequate protein intake is crucial for maintaining muscle mass, especially for those who have already lost a significant amount of muscle while on Ozempic. This can be achieved through consuming bioavailable proteins such as red meat, eggs, and fish.
Monitoring your hormone levels and ensuring proper cholesterol intake is also important, as cholesterol is a building block for many hormones, including testosterone and estrogen.
What I Would Do If I Had ALS (Amyotrophic Lateral Sclerosis): Lou Gehrig’s Disease – Dr. Berg
In this podcast, we're going to talk about ALS and how it can negatively affect the body. ALS, also known as Lou Gehrig's disease, is a progressive neurodegenerative disorder that affects nerve cells. This leads to muscle weakness, paralysis, and eventually death.
According to "The ALS Puzzle Solved?!", there is evidence that ALS may be related to hormonal shifts and aging. As we age, there is a decrease in protective hormones such as progesterone and melatonin, which can lead to nerve damage and muscle weakness. It has also been suggested that mutations in certain individuals may play a role in the development of ALS.
While the exact cause of ALS is still unknown, this information provides a potential pathway for treatment and management of the disease. It is recommended to supplement with melatonin and vitamin K2, as well as take natural B vitamins and hormones such as pregnenolone to support the body's production of progesterone.
Additionally, infrared therapy has been shown to potentially increase melatonin levels, while resveratrol can help decrease toxicity in the body.
DATA:
https://pubmed.ncbi.nlm.nih.gov/30173656
Get Your Omega-6 to Omega-3 Ratios Balanced
In this podcast, we’re going to talk about essential fatty acids, omega-6 and omega-3. The omega-6 to omega-3 ratio is way off in the average diet. The average American is at a 20:1 and sometimes a 70:1 or more omega-6 to omega-3 ratio!
We need both omega-3 and omega-6 fatty acids, but we need significantly more omega-3 fatty acids to avoid inflammation. The source is important! You don’t want to get your omega-6 fatty acids from seed oils.
Omega-6 consumption from seed oils directly correlates with chronic illnesses like heart disease. Very recently in human history, seed oils replaced saturated fat in the diet and are in every ultra-processed food.
Foods high in omega-3 fatty acids include fatty fish, cod liver oil, cod liver, sardines, and shellfish.
Grain-fed animals are much higher in omega-6 fatty acids. This is one of the reasons people are turning to grass-fed, grass-finished beef.
Omega-3 and omega-6 fatty acids go through the same biochemical pathways and compete with each other in the body. If there’s any problem in these biochemical pathways, you can end up with dysfunctional fats that your body will be unable to benefit from.
Co-factors for these biochemical pathways include magnesium, vitamins B2, B3, B6, vitamin C, and insulin. Many people are insulin resistant, which means they’re deficient in insulin. Seed oil consumption paired with insulin resistance causes a lot more compound damage.
Intermittent fasting and a low-carb diet can correct insulin resistance so you’re better able to utilize fatty acids within the body and don’t end up with dysfunctional fats.
Omega-3 fatty acids fall into two categories: DHA and EPA. EPA helps reduce inflammation, and DHA helps support cognitive function. ALA is a precursor to EPA.
There’s a simple blood test that can measure your omega-3 to omega-6 ratio.
Dr. Berg Goes Carnivore for 2 Weeks
I switched to the carnivore diet for 2 weeks. Here's what happened.
In this podcast, I’m going to share my opinion of the carnivore diet after following it for 2 weeks. Not everyone does well on the same diet, so it’s important to experiment with different diets to find the right one for you.
Many people do very well on the carnivore diet! The carnivore diet can be very helpful for people with gut issues and autoimmune conditions.
While on the carnivore diet, I ate beef, pork, eggs, seafood, shellfish, and dairy. I discovered that I had been experiencing bloating due to my nut consumption. I didn’t experience any energy changes because I already have high energy.
For the first few days, I didn’t have any bowel movements. This was probably because my gut microbes needed to adjust.
Some people wonder about vitamin C intake on the carnivore diet. When you go on the carnivore diet, your need for vitamin C decreases.
I do not plan to continue the carnivore diet. I will continue eating the same proteins along with salads made from high-quality ingredients. I’ll also consume fermented vegetables like sauerkraut, kimchi, and pickles.
I love to add extra virgin olive oil, parmigiano reggiano, nutritional yeast, and feta cheese to my salads. The calcium in cheese binds to any oxalates that are in your salad, removing them from the digestive system.
I’ll also add berries to my diet, but I won’t be eating any nuts!
INFORMATION ON METABOLOMIC TESTING: https://www.drtsoukalas.com/new_patie...
How to Get Rid of Blackheads and Sebaceous Filaments - Dr. Berg
Let's talk about sebaceous filaments, the common misconceptions surrounding them, and why they keep coming back. We will also explore the root causes and how to address these issues to achieve long-term results.
Many people mistake sebaceous filaments for blackheads and try to remove them by using tweezers or other methods. However, this can damage the skin.
The presence of sebaceous filaments and blackheads is often linked to the overproduction of sebum. This production is regulated by a hormone called androgens, which can increase during puberty, pregnancy, or other hormonal imbalances.
So, how do we address the root cause of sebaceous filaments? One way is to regulate and balance our androgen levels through dietary changes. Consuming foods high in vitamin A, D, and omega-3 fatty acids while reducing the intake of seed oils found in processed foods can help decrease sebum production.
Another way to reduce and balance androgen levels is through intermittent fasting and the keto diet, which helps lower insulin levels. High levels of insulin can also contribute to the overproduction of sebum.
Additionally, zinc deficiency has been linked to raised sebum production. Consuming zinc-rich foods such as shellfish and red meat can help address this deficiency. Managing stress levels is also essential, as chronic stress can deplete our zinc levels.
DATA:
7 Foods That Make You Live Longer
In this podcast, we're going to talk about the importance of mitochondria in relation to longevity and how specific molecules found in food can help support their function. We explore the benefits of PQQ, polyphenols, Coenzyme Q10, L-carnitine, carnosine, phycocyanin, and EPA/DHA.
These molecules are found in a variety of foods, such as:
• Cacao, which contains PQQ
• Berries, grass-fed meats, and cheese, which are rich in polyphenols
• Liver, red meat, and fatty fish, which are good sources of Coenzyme Q10
• Red meat, which is high in L-carnitine and carnosine
• Spirulina, which is a vegetarian source of phycocyanin
• Salmon, sardines, and cod liver oil, which are rich in EPA and DHA
Incorporating these foods into your diet can potentially increase the number of mitochondria in your cells, improve energy production, decrease oxidative stress and inflammation, and slow down aging.
Let's dive deeper into each of these potent molecules and their specific benefits:
• PQQ—Boosts mitochondrial count and supports uninterrupted energy production in cells.
• Polyphenols—Enhance mitochondrial function and reduce inflammation.
• Coenzyme Q10—Is essential for proper mitochondrial functioning, especially in energy production. It also acts as an antioxidant and may have therapeutic effects for mitochondrial diseases. Supplementing with Coenzyme Q10 may benefit those taking statins.
• L-carnitine—Helps with fat burning, muscle preservation during exercise, and post-workout recovery.
• Carnosine—Acts as a pH buffer, reducing inflammation and oxidative stress, and may delay aging.
• Phycocyanin—Has antioxidant properties and supports mitochondrial biogenesis, increasing energy production and potentially protecting DNA.
• EPA and DHA—Are omega-3 fatty acids that increase mitochondrial function, reduce oxidative stress, have anti-inflammatory effects, and improve insulin sensitivity.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
The Best Remedies to Use When You’re Sick
In this podcast, I’m going to tell you how to get rid of your infection symptoms naturally. To combat an infection, try to determine if you’re dealing with a viral infection or a bacterial infection.
Viral infection symptoms will be more systemic. If you have a viral infection, you’ll notice more body aches and chills. Bacterial infection symptoms will be localized. Fevers are typically higher with a bacterial infection.
A sore throat associated with a viral infection is often accompanied by a runny nose and a cough. If a sore throat is caused by a bacterial infection, you’ll feel more localized pain without a runny nose.
A dry cough is associated with a viral infection, while bacterial infections are associated with a productive cough. Respiratory infection, the common cold, flu, bronchitis, and infections involving the sinuses and lungs are generally viral. Pneumonia can be both bacterial and viral.
A viral infection typically lasts 1 to 2 weeks. A bacterial infection will probably last a bit longer, but this depends on your immune system. Mucus associated with a viral infection is usually clear or white and green or yellow with a bacterial infection.
The best viral infection remedies are elderberry and olive leaf extract. For bacterial infections, try garlic, oregano oil, and echinacea.
The following remedies for infection work for both viral and bacterial infections:
•Take a hot bath or shower/dress warm
•Get more sleep
•Take zinc, vitamin D, and vitamin C
•Fasting
•Increase sea salt intake
•Improve emotional state
•Get more sunlight (UVB and infrared rays)
•Take cod liver oil
Stress, age, and poor gut health can increase your susceptibility to infection. Refined sugar and other refined foods deplete zinc and vitamin C, also increasing your susceptibility to infection.
Listen to This BEFORE Taking Testosterone - Dr. Berg
In this podcast, we will discuss the potential risks and downsides of taking testosterone, as it can negatively affect your hormonal responses and even inhibit the body's natural production of testosterone.
Your body has a complex hormone feedback system that the brain uses to communicate to turn on or off testosterone production. When you change your natural hormone levels with external sources, there can be many side effects that may reduce your quality of life.
The effects of taking testosterone may include:
•Worsening sleep apnea
•Moodiness
•Acne
•Dizziness
•Higher risk of heart disease
•Decreased fertility
•Thickening of blood
•Testicular atrophy
•Erectile dysfunction
Before taking any testosterone supplements, it is important to identify the root cause of low testosterone levels. This can include:
• Age
• Insulin resistance
• Low zinc
• Protein deficiency
• Low-fat diet
• Statins
• High soy diet
• Low vitamin A or vitamin D
• Excessive physical activity
• Insomnia
• Liver issues
• Obesity
Fortunately, you can increase testosterone naturally by getting enough rest and a nutritious diet. Here are more ways to boost your testosterone levels:
• Weight training
• More zinc in the diet
• Vitamin D
• More fatty foods with less carbs
• DHEA supplements
• Getting more REM sleep
• Lose weight
• Lowering blood sugar with a keto diet
• Intermittent fasting
• Sufficient protein in the diet
DATA:
The Real Reason Why You Should Take Cod Liver Oil
In this podcast, we’re going to talk about the health benefits of cod liver oil. Cod liver oil is an excellent source of omega-3 fatty acids, EPA and DHA. EPA has potent anti-inflammatory properties, while DHA supports cognitive function. Cod liver oil is also rich in vitamin A and vitamin D. Don’t confuse cod liver oil with fish oil! You would need 12,000 mg of fish oil to equal just one tablespoon of cod liver oil. You can not get vitamin A from fruits and vegetables. Beta-carotene is only a precursor to vitamin A, not the active form. Cod liver oil contains retinol, the active form of vitamin A. The most common autoimmune disease is Hashimoto’s hypothyroidism. There’s a significant link between vitamin A deficiency and hypothyroidism. There are vitamin A receptors inside of your white blood cells, so it’s crucial for immunity! Vitamin A also helps to regulate iodine. Vitamin A supports the mucus membranes of your mouth, sinuses, throat, and lungs, so it’s critical in preventing infections. It also supports the roots of the microvilli on the inside of your intestinal tract. Vitamin A supports the health of your retina. If you’re deficient in retinol (the active form of vitamin A), you can go blind. Cod liver oil is also a good source of vitamin D. Without vitamin D, you can't pull calcium and magnesium into the body. Beans, legumes, grains, and cereals are very high in phytic acid, which increases the need for vitamin D. If your diet is high in these foods, it’s easy to become deficient in vitamin D.
How to Fall Asleep in Less Than 1 Minute
In this podcast, I’m going to show you how to fall asleep fast with a simple sleep technique. First, let’s take a look at the reasons why you might be having trouble getting to sleep.
1. Overtraining or too much exercise causes the sympathetic nervous system to go up, keeping your adrenaline high and preventing sleep.
2. If your room is too hot, it can interfere with your sleep quality.
3. High carb consumption and stress deplete vitamin B1. Vitamin B1 is essential for the parasympathetic nervous system, so a deficiency will keep you up at night. Try taking vitamin B1 before bed for better sleep.
4. Too much caffeine is a common cause of poor sleep.
5. Poor gut health can inhibit good sleep. Kefir as a probiotic can help!
6. Insulin resistance inhibits the absorption of tryptophan, a precursor to melatonin. This can interfere with your ability to fall asleep fast.
7. Some people have trouble sleeping after being on keto or the carnivore diet for a long period of time. This is because their insulin is very low. Try having a cup of berries with your last meal to fix this problem.
8. Sodium deficiency can cause problems with your sleep. This can be caused by fasting, OMAD (one meal a day), or not adding enough sodium to your diet. Low sodium can cause your sympathetic nervous system to go up which can keep you from sleeping.
If you want to know how to fall asleep instantly, try this simple sleep technique! You’re going to breathe in a way that synchronizes your heartbeat and blood pressure to the rhythm of your breathing. This will help stimulate the parasympathetic nervous system, inducing sleep very quickly.
Try practicing with a timer first! Breathe in for 5 ½ seconds and breathe out for 5 ½ seconds. This will give you about 5 ½ breaths per minute. When doing this technique, breathe through your nose, and within minutes you will fall asleep.
The Top 3 Foods for Hair Loss
In this podcast, we're going to talk about the importance of histidine in helping to prevent hair loss and what foods you should incorporate into your diet to support healthy hair. A study has shown that over 90 percent of people suffering from alopecia are deficient in an amino acid called histidine. This essential amino acid is a precursor to histamine, which plays a vital role in immune reactions, allergies, and inflammation. Deficiencies in histidine can lead to anemia, while excessive intake can cause premature ejaculation. However, the right amount of histidine in your diet can promote healthy hair growth by helping to produce keratin and regulating copper and zinc levels. Certain medications and alcohol consumption may lower histidine levels in the body, while inadequate stomach acid can hinder its absorption from food sources. To counter this issue, betaine hydrochloride can be taken as an acidifier. But to fully utilize histidine, specific co-factors must be present, such as vitamin B6, proper copper and zinc ratios, and folate. The top three foods that can help combat hair loss are: 1. Organ meats, including liver, due to the histidine and other essential nutrients they contain. 2. Animal proteins, such as beef and chicken, are rich in histidine and other amino acids necessary for hair regeneration. 3. Shellfish, particularly shrimp, scallops, and crabs, provide high levels of zinc and copper that can help maintain proper ratios in the body. It's important to note that having enough folate in your diet is essential for hair development. It's best to obtain folate from natural sources, as taking supplements such as folic acid may inhibit the conversion of histidine into its active form.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
How to Turn Your Stress to Zero
In this podcast, we're going to talk about the different factors that can contribute to anxiety and how they affect our bodies.
Anxiety is defined as worrying about something that may or may not happen. It can be triggered by speculation, sensationalism, or conjecture.
Speculation is when we are concerned about things not based on facts or knowledge, while sensationalism is the use of shocking words or exaggerated stories to grab attention. A conjecture, on the other hand, is an opinion based on guessing rather than the truth.
These triggers can cause anxiety that, if left unchecked, may become chronic and affect our adrenal glands. This, in turn, encourages the release of adrenaline and cortisol, weakening our immune system and accelerating the aging process.
Limiting exposure to stress through activities such as exercise and spending time in nature is essential to break this cycle. It’s also best to avoid negative messages and sensationalized news that provoke these anxious thoughts.
Additionally, incorporating adaptogens into our diet, such as vitamin B1 and ashwagandha, helps to strengthen our ability to cope with daily stress.
Strange & Weird Niacin (B3) Deficiency Signs and Symptoms
If you’re deficient in niacin (vitamin B3), you may have some strange symptoms. Find out how to spot a niacin deficiency and what you can do to fix it!
DATA:
Sardines vs Cod Liver: Which is Better for You?
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.
Preserving Your Muscles as You Age
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:
Your Supplements Are a Lie… Really
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...
We Need to Eat Bugs & Insects to Save the Planet
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.
What Would Happen If You Ate Plant-Based Meat for 2 Weeks
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.
How to Get Enough Potassium on the Carnivore Diet
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
The 10 Root Causes of Inflammation
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)
7 Ways to Raise Your ENERGY Big-Time
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.
The Nutrient Deficiency That Makes You Short
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...
Why I Eat Cheese Every Day
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.
8 Ways Your Body Tells You It Has a Disease
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.
Bloating: The Ultimate Indicator of the Right Diet
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.
A Better Way to Eliminate Candida for Good
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 #1 Disease More Common than Heart Disease and Cancer
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...
Why Fasting Is MORE Important than Diet
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.
12 EASY Ways to Burn Fat Fast
In this podcast, I’m going to share 12 fat-burning tips that can help you burn fat quickly. When tapping into fat-burning, the goal is to leverage your actions to create the biggest effect on weight loss.
Here are my tips to help you burn fat fast!
1. Consume a moderate amount of high-quality animal protein.
Also, keep your carbs below 50 grams each day. Your body’s metabolic switch that allows you to tap into fat-burning is regulated by carb consumption.
2. Make your carbohydrates leafy greens.
You don’t have to worry about counting your carbs from vegetables. They also provide fiber, which is important for the health of your good microbes.
3. Don’t eat unless you’re hungry.
Don't get into the habit of eating according to the clock. Avoid eating just because everyone else is eating.
4. Try exercise snacks.
Take advantage of various opportunities during the day to get more exercise. Take breaks during computer work and go for a walk.
5. Avoid grains.
Avoid all grains, even those that are gluten-free. Consuming fiber with an inflamed gut feeds pathogens. Glutamine found in meat and cabbage helps heal the gut.
6. No junk food in the house.
Don't tempt yourself! If there’s junk food in the house, you’ll probably eat it.
7. Avoid locations where you will be tempted.
Restaurants and social events can be sources of temptation. Avoid these places if necessary.
8. Avoid dead food.
Food that has been ultra-processed and lasts forever is “dead”. This includes canned, boxed, and highly refined foods.
9. Try cold therapy.
Cold showers, cold immersions, and more outside time during the winter can increase fat-burning.
10. Try adaptogens to help reduce stress.
Adaptogens like ashwagandha, vitamin B1, and vitamin D can help to reduce stress levels to speed up fat-burning.
11. Avoid glyphosate.
Glyphosate acts as an antibiotic in the body and can negatively affect your microbes. Glyphosate is high in cereals, corn, soy, canola, wheat products, and foods that aren’t organic.
12. Consume apple cider vinegar.
Apple cider vinegar (ACV) helps support weight loss, stabilize blood sugar, and reduce insulin resistance.
Look Younger Instantly: The Secret
In this podcast, I’m going to share some tips to help you look younger instantly! Many people try to look younger by working from the outside in, but the best way to look younger is to work from the inside out. A proper diet is essential for a youthful appearance.
Advanced glycation end products are a combination of sugar and protein. As these compounds accumulate in the body, they can make you appear older. AGEs can also lead to chronic inflammation and chronic disease.
Advanced glycation end products can be found in foods like ribs, meatloaf, and junk foods. Sugar consumption can also create these compounds inside of your body. Similarly, advanced lipoxidation end products are the result of fat bound to glucose or sugar.
If you want to look younger, avoid AGEs and ALEs. These compounds can cause oxidation in the body. Too much oxidation and not enough antioxidants lead to oxidative stress.
To increase antioxidants, try the following:
•Consume animals that are grass-fed
•Consume cruciferous vegetables
•Start fasting
•Exercise
•Get plenty of sleep
Autophagy is a state in which your body starts recycling old, damaged cells. Autophagy can help you look younger! Frequent eating, high sugar consumption, high grain consumption, and the consumption of ultra-processed foods all stop autophagy.
Ultra-processed foods are foods that are altered or modified in an extreme way. The more of these foods that you eat, the older and unhealthier you will look.
A healthy liver and adequate bile are essential for youthfulness. Bile is necessary to extract fat-soluble vitamins from your food. Consume healthy, stable saturated fats and avoid highly inflammatory seed oils like soy, cottonseed, canola, safflower, and sunflower oils.
Cholesterol plays an important role in making hormones and cell membranes. If you want to look younger, consume plenty of omega-3 fatty acids. Healthy amounts of sunlight can also help you look younger and healthier.
Eating Eggs Increases the Risk of Dying from Heart Disease
In this podcast, we’re going to talk about some of the new data surrounding eggs and their role in heart disease. Out of ten recent studies on eggs and heart disease, all of the studies were observational, and all but two of the studies were self-reported.
Studies that require people to recall everything that they’ve eaten over a period of time are generally inaccurate. People often forget what they’ve eaten and focus on the positive things they can remember eating rather than reporting the negative.
Questionnaires do not prove causation. There was also a conflict of interest in many of these studies.
Eggs are one of the most nutrient-dense foods you can consume. The egg yolk contains almost every nutrient except vitamin C.
Egg yolks from pasture-raised eggs are an excellent source of the following:
•Vitamins B1, B2, B3, B5, B6, B9, B12
•The active form of vitamin A (retinol)
•Vitamin E
•Vitamin K2
•Vitamin D
•Omega-3 fatty acids
•Potassium, magnesium, and selenium
Eggs are the best source of protein next to human breast milk and are one of the best sources of choline.
Egg yolks promote healthy levels of cholesterol. They can increase HDL cholesterol and can increase the size of your LDL cholesterol. Egg yolks are the perfect combination of protein and fat and can help reduce insulin resistance.
Egg yolks contain lutein and zeaxanthin—carotenoids that are most commonly found in vegetables. These carotenoids are more bioavailable in eggs and help protect the eye from macular degeneration and cataracts. They also protect the endothelial tissue inside of your arteries.
Eggs don't cause heart problems—they help with heart problems!
DATA:
https://www.sciencedirect.com/science...
https://www.sciencedirect.com/science...
How to Burn Fat–Dr. Berg Explains
In this podcast, we’re going to talk about the hormones that affect fat burning and fat storage. Insulin is one of the most important hormones related to fat burning. It’s produced in the pancreas and tells your body to store fat.
You can not burn fat if insulin is too high. Aim for less than 50 grams of carbs per day to avoid spiking insulin. Intermittent fasting can also help prevent insulin spikes.
Seed oils and modified food starches like MSG trigger insulin and inflammation and should be avoided.
To help lower insulin, do the following:
1. Lower your carbohydrate intake
2. Do intermittent fasting
3. Drink apple cider vinegar with water
4. Consume berberine and cinnamon
Estrogen and cortisol can also cause your body to store fat. To lower estrogen, avoid synthetic hormones and chemicals in your environment. Choose organic foods to avoid pesticides and herbicides that mimic estrogen in the body.
To minimize cortisol, focus on stress reduction. Physical activity like housework, long walks, or exercise can get your mind off of stress. Vitamin B1 and vitamin D are also very important for keeping cortisol levels low.
Growth hormone and IGF-1 (Insulin-like growth factor 1) are the main hormones involved in fat burning. Intense exercise, good sleep habits, moderate protein intake, and intermittent fasting trigger growth hormone and IGF-1. Sprinting is one of the best workouts to trigger these hormones to burn fat.
Testosterone, glucagon, thyroid hormone (T3), and adrenaline are also important for fat-burning. To boost testosterone naturally, ensure that you’re consuming foods high in zinc and make sure you’re getting enough cholesterol.
Exercise is important, but only contributes to about 15% of your overall weight loss. Exercise can lower stress, improve sleep, and also trigger glucagon and adrenaline.
The #1 Fattest Country in the World
Today we’re going to talk about the fattest country in the world. In this country, the average person weighs 225 pounds. This country also has the highest rate of diabetes. Nauru, a small island in the South Pacific with a population of 11,000, is the fattest country in the world.
The island of Nauru was a rich source of phosphate and quickly became one of the richest countries in the world. When all of the phosphate was depleted from the land, the country went into a deep state of poverty where it has remained ever since.
Nauru’s obesity rate went from 2% to 61%. This was caused by the shift from a traditional diet of fish, coconuts, fruits, vegetables, taro, palm oil, and coconut oil without any grains or seed oils to a Westernized diet of processed foods.
Nauru’s soils have been depleted, so they’re no good for growing food. Over 40% of the marine life has been destroyed by pollution, and nearly 100% of the food is imported. Even water must be imported into Nauru.
Ultra-processed foods typically contain the following three types of ingredients that can cause many consequences for your health:
1. Artificial starches: Modified food starch, modified corn starch, maltodextrin
2. Synthetic sugars: Corn syrup, glucose syrup
3. Highly inflammatory seed oils: Corn, cottonseed, canola, soy, and safflower oils
Seed oils are the only trending item that parallels obesity, even more than sugar! They create nutritional deficiencies, inflammation, and cause you to feel hungry after eating.