Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Alle afleveringen
6.057 afleveringen, van nieuw naar oud
-
NEVER Get Candida Again
19 oktober 2023 · 10 min
Today we’re going to talk about the best remedies for candida. Lees meer
A good portion of the microbes in your gut are fungi, and candida is one type of fungi. Friendly fungi support the body in many different ways.
It’s not until we change the environment that our friendly bacteria and fungi live in that they can become a problem. For example, one of the biggest side effects of antibiotics is candida overgrowth.
If the ratio of candida to bacteria is incorrect, this can lead to health issues. But bacteria release certain things to help keep candida in check.
If candida does turn unfriendly, you need to know what you can do. One important thing to remember to support a healthy microbiome is to take probiotics if you have to take antibiotics.
The best candida home remedies:
1. Take a probiotic and consume probiotic foods
2. Avoid sugar and dairy
3. Avoid carbs (do Healthy Keto®)
4. Avoid sugar alcohols
5. Consume capric acid (coconut oil or MCT oil)
6. Consume vegetable fiber
7. Consume natural herbal antibiotics (garlic, oregano oil, thyme, sage, or turmeric)
-
The ANTI-INFLAMMATORY That Will Surprise You
19 oktober 2023 · 9 min
Many people think they need to avoid ultraviolet radiation—their first thought may even be that it causes cancer. Today we're going to talk about the potent anti-inflammatory effects of UV radiation and its other benefits. Lees meer
UV radiation is a part of the spectrum of energy from the sun. Humans have adapted over time to survive the sun's radiation and use it to our advantage.
Ultraviolet radiation is the only part of the sun's energy that helps the body make vitamin D, which is essential. Vitamin D is one of the most important vitamins for your immune system and is an incredibly potent anti-inflammatory.
While chronic exposure to UV radiation is unhealthy and can increase your risk of certain skin cancers, it may have significant health benefits in small doses.
Too much exposure to ultraviolet radiation can also cause wrinkles, loss of collagen, and aging spots. But having enough antioxidants in your skin may help protect you from these issues.
If you build up the antioxidants in your skin—in small doses, the benefits of ultraviolet radiation may outweigh the negatives.
Potential benefits of UV radiation:
• It has an anti-inflammatory effect
• It may contribute to decreasing your risk of autoimmune diseases
• It may help reduce the risk of TB
• It may help suppress the symptoms of certain skin conditions
• It may help reduce pain
• It may help regulate cortisol
• It can help increase nitric oxide
• It has reparative actions
• It may help elevate your mood and balance serotonin
-
Eliminating the SIDE EFFECTS of Medication
19 oktober 2023 · 8 min
Today I want to cover some important information on reducing the side effects of medications. Lees meer
Phase 1 and phase 2 enzymes are groups of enzymes that help break down medications and toxins in the liver. These enzymes turn medications and toxins into harmless water-soluble particles that can be eliminated through the body.
If this enzyme system isn’t working, you could experience more side effects from medications. Your medications may also not be as effective as they should be.
Certain things can decrease the function of phase 1 and phase 2 detoxification, including:
• DNA mutations
• Liver problems
• Consuming grapefruit
• Certain medications
How to support phase 1 and phase 2 detoxification:
1. Consume cruciferous vegetables, allium vegetables, sulforaphane, or DIM
2. Do fasting
3. Reduce exposure to toxins
4. Strengthen the liver (do Healthy Keto® and take milk thistle)
5. Use herbal remedies (curcumin, green tea, and garlic)
-
Top Selenium Benefits You've Never Heard Before
18 oktober 2023 · 8 min
Today I want to cover some interesting points about selenium that you may have never heard before. Lees meer
Selenium is a trace mineral, and it’s involved in thyroid function and helps detox mercury.
Selenium is also a powerful antioxidant. It’s important to support cardiovascular and brain health and may help prevent strokes and cancer.
Brazil nuts are loaded with selenium. One Brazil nut will give you the selenium you need for the day. Taking too much selenium could lead to selenium toxicity.
Selenium is in many other foods, too, so why are so many people deficient in selenium? It has to do with the fact that it’s in a form that plant roots have a difficult time extracting—they need help from microbes. However, there aren’t enough microbes or diversity of microbes in the soil.
A good solution is to start buying foods from farmers who care about their soil and grow things with microbial diversity. It’s also essential to consume fermented foods.
Another overlooked cause of selenium deficiency is a certain genetic mutation related to the proteins or enzymes with selenium. Taking statins may also lead to selenium deficiency.
-
Everything in Moderation Is Just STUPID Advice!
18 oktober 2023 · 8 min
Today I’m going to share why eating in moderation is bad diet advice. Lees meer
This idea involves avoiding extremes and consuming a balanced diet with reasonable amounts of various foods.
However, some of the foods you are allowed to consume, even in moderation, can destroy your health.
Why eating everything in moderation doesn’t work for weight loss or creating a healthy body:
1. The carbs aren’t low enough (moderation is subjective)
2. Many people have insulin resistance
3. It doesn’t consider genetics
4. It includes addictive foods
5. It includes refined foods
6. Eating stimulates insulin
The best way to burn fat and create a healthy body is to consume 50 grams or less of carbs per day. Doing this will also eliminate hunger and cravings, making it easier to stay on track with a diet plan.
The Healthy Keto® diet is a low-carb diet plan that focuses on nutritious, quality ingredients and getting healthy to lose weight. Learn more about the ketogenic diet in my other videos.
-
Osteoporosis Is NOT a Calcium Problem
18 oktober 2023 · 9 min
There is a myth that calcium is the main mineral you need for osteoporosis and to strengthen your bones. Lees meer
The majority of what makes up bone is collagen, which is protein. There is calcium in your bones, but it’s tied up with phosphorus.
In some interesting studies, they found that taking calcium doesn’t prevent bone fractures. There is also strong evidence that taking a calcium supplement can increase the risk of cardiovascular problems.
It’s essential to get enough vitamins, minerals, and trace minerals in your diet. The most important vitamins for bone health are vitamin D and vitamin K2.
Another factor in your bone health is your hormones. For example, a deficiency in estrogen or high cortisol can lead to osteoporosis.
Bone loss isn’t contributed to one thing. Overall, to build bone, you need to focus on creating a healthy body.
The best source of calcium to help strengthen the bones is dairy. But, a combination of plants and dairy is great for supporting healthy calcium levels.
Signs and symptoms of a calcium deficiency:
• Muscle spasms
• Tetany
• Changes in heart rate
• Numbness around the mouth
• Numbness in the fingertips and feet
• Spasm in the larynx (hoarseness, rough-sounding voice, a lump in the throat)
• Consuming excessive amounts of protein, sodium, coffee, soft drinks, and refined sugar
Calcium is needed for your health, but it may be best to get it from food. One of the biggest health benefits of calcium is that it may help prevent certain intestinal cancers. Keep in mind that you need plenty of vitamin D and magnesium to absorb calcium.
-
7 Surprising Magnesium Benefits You Don't Know
17 oktober 2023 · 6 min
Let's talk about the health benefits of magnesium. Lees meer
Magnesium is a fascinating and important mineral that's involved in over 350 enzymes in the body. Enzymes speed up the chemical reactions in the body, and they don't deplete their energy in the process.
Well-known benefits of magnesium:
• It supports the heart
• It may help with muscle cramping
• It supports sleep
• It may help reduce anxiety
• It may help promote relaxation
• It supports the flexibility of the arteries
• It may help with headaches
• It may help with problems related to the nerves and muscles
Surprising benefits of magnesium:
1. It may help regulate LDL cholesterol and triglycerides and increase HDL
2. It helps make ATP (energy in the body)
3. It helps regulate adrenaline, cortisol, and ACTH—and counters oxidative stress from these hormones
4. It's involved in enzymes related to lecithin (the antidote to cholesterol)
5. It's a natural calcium channel blocker, beta blocker, and antithrombotic
6. It helps regulate blood sugar levels
7. It's involved in making DNA
Many people don't consume enough magnesium, which can cause a magnesium deficiency and lead to various health issues.
Magnesium-rich foods:
• Foods high in chlorophyll (dark leafy green vegetables)
• Nuts and pumpkin seeds
• Dark chocolate (sugar-free)
• Sea kelp
• Avocado
• Low-sodium sea salt
Here are the top things that can cause you to become magnesium deficient:
• Refined sugar and refined carbs
• Alcohol
• Diuretics
• Diarrhea
• Low stomach acid
• Certain gene variations
The type of magnesium supplement I would take, if needed, is magnesium glycinate.
-
9 Warning Signs of Parasites
17 oktober 2023 · 9 min
Today, I'm going to cover the warning signs of parasites and the best remedies for parasites. Lees meer
Chances are that you have parasites in your body, but they're just not creating any problems.
Examples of parasites:
• Viruses
• Worms
• Bacteria
• Fungi
While you do have friendly bacteria and fungi, parasites aren't friendly. Parasites leech things from you and may create problems for you—but give nothing back to you.
Symptoms of parasites:
1. Digestive reactions
2. Fatigue
3. Itchiness
4. Mood changes
5. Skin changes
6. Cravings for milk sugar or sweets
7. Changes in appetite
8. Brain fog
9. Allergies
Parasites are very common, and it's essential to support your immune system because it's your best weapon to keep parasites and pathogens in check.
It's also crucial to support your microbiome. You need to keep your microbes alive and friendly.
The best natural remedies for parasites:
1. Garlic
2. Wormwood extract
3. Clove
4. Black walnut hull extract
Increasing your stomach acid is also important to help keep harmful microbes from surviving.
-
Eat Onions and Boost Testosterone
17 oktober 2023 · 3 min
Today, we’re going to talk about one of the best natural remedies to increase testosterone: onions. Lees meer
Testosterone does a lot in the body, including increasing libido, controlling male characteristics, and increasing muscle growth.
When someone takes testosterone, they inactivate the gland that makes the hormone. Generally, we want to choose natural ways to increase testosterone, which can involve natural glandular therapy.
Onions are high in quercetin, which triggers the luteinizing hormone. Luteinizing hormone controls and can increase the production of testosterone in males.
Onions also have a lot of additional health benefits:
• They have powerful antioxidant effects
• They have properties that help with insulin resistance
• They have anti-cancer properties
• They can help increase nitric oxide to support the vascular system
• They may help reduce the risk of cataracts
• They may help reduce the risk of allergies
• They have potent anti-inflammatory properties
• They may help decrease blood pressure
• They can act as a diuretic
It’s best to consume raw onions to support healthy testosterone levels. However, you can sauté the onions or cook them—just be sure not to overcook them.
-
Why FISH OIL Can Prevent Sudden Cardiac Death and Arrhythmias
16 oktober 2023 · 6 min
Let’s talk about how omega-3 fats help support the heart and how to decrease the risk of sudden cardiac death and arrhythmias. Lees meer
Health benefits of fish oil (omega-3 fatty acids):
• They are antiarrhythmic
• They are anti-inflammatory
• They trigger genes that can help turn off the fibrosis effect of the heart
• They are antithrombotic
• They support the endothelial layer in the arteries
• They can help make your cell membranes more fluid and less rigid
Omega-6 fatty acids are common in oils like vegetable oils and seed oils. These oils invade cell membranes and make them more rigid.
It’s crucial to have the correct ratio of omega-3 fatty acids to omega-6 fatty acids, which should be 1:1. The average person in the US has a 15:1 ratio of omega-6 fatty acids to omega-3 fatty acids.
Omega-6 fatty acids not only increase the risk of heart problems but many other health issues.
Omega-6 fatty acids also compete with omega-3 fatty acids. So keep in mind that the more omega-6 fatty acids you have in your diet, the less of an effect you will have from omega-3 fatty acids.
Foods high in omega-6 fatty acids:
1. Vegetable oils
2. Grain-fed animals
3. Grains
4. Nuts
5. Salad dressings
6. Mayonnaise
7. Hummus
8. Farm-raised fish
9. Restaurant food
Start increasing fish oils, especially cod liver oil, in your diet, include salmon and fatty fish in your diet, and avoid omega-6 fats to help support a healthy heart.
-
The Common Vitamin Deficiency in Numb Hands and Pins and Needles
16 oktober 2023 · 10 min
Today I’m going to share one of the most ignored causes of numb hands and feet or a pins and needles sensation in the hands and feet. Lees meer
Myelin is the coating around the nervous system, and it allows nerve impulses to travel. Without enough myelin, you may experience paresthesia or abnormal sensations.
One cause of numb hands and feet is diabetes. A thiamine deficiency may also be involved because it’s needed to make myelin. Taking fat-soluble thiamine (benfotiamine) and changing your diet may help improve this situation.
Another big cause of numbness in the hands is a vitamin B12 deficiency. Vitamin B12 deficiency is very common.
The loss of myelin commonly occurs in the cervical spine (neck), and the degeneration can lead to various problems throughout the body.
Other symptoms of a vitamin B12 deficiency:
• An imbalance in your gait
• Urinary retention or bladder problems
• Problems in the feet
• Shooting pain in the spine when moving your head down
• Neck stiffness
One of the biggest causes of a vitamin B12 deficiency is a loss of stomach acid, which can happen with age. Without enough stomach acid, you can’t absorb vitamin B12. Betaine hydrochloride can help acidify the stomach and increase B12 absorption.
Other causes of low vitamin B12:
• A lack of vitamin B12 in the diet
• Antacids
• Metformin
• A certain genetic weakness
• Inflammation in the stomach or intestines
• Gastric bypass surgery
You may need to go beyond consuming foods rich in vitamin B12 and take it as a supplement. In my opinion, the best supplement would be methylcobalamin.
If you have a genetic issue, you may need a supplement that contains methylcobalamin, methylfolate, and vitamin B6.
-
5X Your BRAIN CELLS
16 oktober 2023 · 14 min
Do brain cells regenerate? Yes! Lees meer
It’s the rate your brain cells regenerate that determines how your cognitive function works as you age. Today, we’re going to talk about how to increase the regeneration of your brain cells.
You can do many different things to support cognitive function and increase the size of your brain. You don’t need to do all of these things, but pick what you find is the most realistic for you and let me know what you choose in the comments.
The best ways to improve brain health:
1. Exercise
2. Do intermittent fasting and periodic prolonged fasting
3. Do cold therapy
4. Consume cod liver oil
5. Get on a low-carb diet (Healthy Keto®)
6. Do heat therapy
7. Consume vitamin B1
8. Consume probiotics
9. Get plenty of sunlight (infrared light and vitamin D)
10. Consume plant-based phytonutrients
11. Consume foods high in choline
12. Consume grass-fed animal products
13. Get sufficient sleep
14. Drink coffee
15. Consume zinc
-
How to END Seizures (Epilepsy) Once and For All
15 oktober 2023 · 14 min
Today I want to share some important information for those of you who experience seizures. Lees meer
Common triggers of seizures:
• Fever
• Head injury
• Brain infection
• Choking
• Alcohol
• Drug withdrawal
• Extremely low blood sugar
• Drugs
• Toxins
• Stress
• High blood pressure
Data shows that keto is effective in eliminating seizures by a factor of 50 to 70 percent. But it's important to be on the healthy version of the ketogenic diet. The keto diet for epilepsy also includes more fat than protein.
Ketones are a byproduct of fat. Fat and ketones are the primary fuel source that our bodies should run on—not glucose. It's also the preferred fuel source of the brain.
Top potential benefits of ketones for seizures:
• They have anticonvulsant properties
• They stabilize the excitability of the neurons
• They modulate neurotransmitters
• They support the brain, including the hippocampus
• They increase the hippocampus's mitochondrial biogenesis
• They protect the brain and neurons against oxidative stress
• They increase the ATP in the neurons to allow them to function better
In my opinion, one of the best natural alternative options for seizures is to get on the Healthy Keto® diet.
Natural ways to potentially help prevent seizures:
1. Get on the Healthy Keto diet
2. Start intermittent fasting
3. Take ketones
4. Consume foods higher in fat with moderate protein
5. Consume cod liver oil
6. Consume nutritional yeast
7. Exercise
DATA:
https://pubmed.ncbi.nlm.nih.gov/22787...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.cornucopia.org/DHA/DHA_Up...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
The Best 2 Remedies for Teeth Grinding (Bruxism)
15 oktober 2023 · 8 min
Today I’m going to share the best remedies to help stop teeth grinding at night. Lees meer
Grinding your teeth can lead to issues like:
• Excessive wearing of the teeth
• Teeth pain
• Headaches
• Jaw spasms
People who smoke, drink alcohol, or take SSRIs have a higher risk of teeth grinding (bruxism).
There are a few things involved in teeth grinding at night, but it seems to be largely related to the autonomic nervous system.
Bruxism is also associated with a certain variation in genetics. The gene involved is the receptor gene for serotonin. If you have this variation, you’ll have to work harder to increase the precursors of serotonin to help build it up.
Bruxism can also be triggered by various things, including:
• Stress events
• Trauma
• Excess caffeine consumption
The best natural remedies for teeth grinding:
1. Vitamin B1 (nutritional yeast)
2. Vitamin D3
DATA:
https://pubmed.ncbi.nlm.nih.gov/33413...
https://pubmed.ncbi.nlm.nih.gov/22953...
https://www.nature.com/articles/s4159...
https://www.nature.com/articles/s4159...
https://www.sciencedirect.com/science...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/8990057/
https://www.mdpi.com/2077-0383/10/11/...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
The #1 Best Remedy for Inflammation (Autoimmune, Gut, and Arthritis) That You Never Considered
15 oktober 2023 · 8 min
Today we’re going to talk about an extremely powerful natural remedy for inflammation: colostrum. Lees meer
Colostrum may be beneficial when dealing with certain conditions, such as:
• Inflammation
• Autoimmune diseases
• Gut inflammatory conditions
• Arthritis
• Skin issues related to inflammation
Health benefits of colostrum:
• It helps with gut permeability
• It helps support the immune system
• It may help improve gut damage
• It has been shown to improve muscle growth
• It may help repair the thymus gland
• It has been shown to increase T cells and natural killer cells, which may help prevent cancer and attack viruses
• It increases macrophages, which provide a barrier to protect against pathogens
• It’s high in fat, protein, and immunoglobulins
• It’s very anti-inflammatory
• It helps develop duodenal villi to help prevent malabsorption
• It’s rich in friendly bacteria
Colostrum is the first milk that a mother gives an infant when they’re breastfed. Certain studies have shown a dramatic difference in long-term health between infants given breast milk and those given infant formula.
Colostrum contains many different beneficial nutrients and provides the only natural source of two things:
1. Transforming growth factor alpha-beta
This can greatly help regulate the immune system and support tissue repair.
2. Insulin-like growth factors 1 and 2
This has been found to reverse age-related atrophy of the thymus gland.
Breastfeeding is incredibly important. But, if you’re older, you can still get the benefits of colostrum by taking it as a supplement.
Supplements from goats may be a better choice than from cows, if possible. It’s important to first take colostrum in very small amounts and gradually increase the dose until you reach the dose listed on the bottle.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.frontiersin.org/articles/...
https://pubmed.ncbi.nlm.nih.gov/36401...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
The Mystery of GOUT Revealed
14 oktober 2023 · 10 min
Let’s talk about gout and gout prevention. Lees meer
It’s been found that there is no correlation between levels of uric acid in the blood and gout attacks. But, we also know that the pain involved in gout attacks is due to uric acid crystal formation creating inflammation.
The main medication for gout works by inhibiting the formation of uric acid. However, it has serious potential side effects.
The top natural remedies for gout are celery seeds and tart cherries. Both of these can help inhibit the enzyme that makes uric acid in the body.
Other natural remedies to get rid of gout:
• Celery leaves
• Artichokes
• Sage
• Thyme
• Leafy greens
• Potassium
• Omega-3 fatty acids
While uric acid can be a beneficial antioxidant, some interesting data suggests that it becomes a pro-oxidant when it gets into the tissues. This makes sense because when it gets into the arteries, it can cause inflammation and lead to problems like high blood pressure—and when it gets into the joints, it can cause inflammation and lead to problems like gout.
Nitric oxide is beneficial for both the cardiovascular system and gout. Gout patients experience a lot of inflammation, free radical damage, and oxidative stress—and they need nitric oxide to help counter these things.
Nitric oxide can also help regulate the enzyme that makes uric acid and can suppress certain triggers of gout attacks.
Potassium is also important for gout patients because it increases nitric oxide in a potent way.
Ways to help prevent gout:
1. Increase your potassium intake
2. Decrease your sodium
3. Eat foods that increase nitric oxide (celery leaves, tart cherries, leafy greens)
4. Avoid fructose and sugar
5. Support your kidneys (Renafood)
DATA:
https://www.sciencedirect.com/science...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.nature.com/articles/s4159...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
Niacin vs. Niacinamide
14 oktober 2023 · 7 min
Today we’re going to cover the difference between the two forms of vitamin B3: niacin and niacinamide. Lees meer
Both niacin and niacinamide chemically work similarly but have different benefits.
Niacin:
• Gives a flushing response
• Has lipid benefits
• Helps lower cholesterol
• Helps lower LDL
• Helps increase HDL
• Helps decrease inflammation in the arteries
• Supports a healthy liver
• May help with schizophrenia
• May help with drug-induced dyskinesia
Niacinamide:
• Won’t cause a flush
• Helps with certain skin conditions (acne, dermatitis, rosacea, and psoriasis)
• Helps lower histamines
• Helps reduce immune inflammatory factors
• Helps decrease flaking skin
• Helps reduce sebum
• May help reduce inflammation
• May help with arthritis
• Is used for anti-aging
• Is used for hyperpigmentation
• May help reduce anger and anxiety
Many people are discouraged from taking niacin because of potential side effects. But the dangers are rare and are typically involved in those taking very high doses over long periods and time-release niacin.
DATA:
https://pubmed.ncbi.nlm.nih.gov/17147...
https://www.bmj.com/content/349/bmj.g...
https://researchfeatures.com/high-dos...
http://orthomolecular.org/resources/o...
https://psycnet.apa.org/record/1977-2...
https://jamanetwork.com/journals/jama...
-
What Happens When You Eat Guacamole for 30 Days
14 oktober 2023 · 9 min
GUACAMOLE RECIPE: Lees meer
Ingredients:
• 2 ripe avocados
• 1 lime, juiced
• 1/2 tsp salt
• 2 Tbsp chopped fresh cilantro
• 2 Tbsp diced red onion
• 2 cloves garlic, minced
• 1 large tomato, seeded and diced
Instructions:
1. Cut the avocados in half and remove the pit. Scoop the flesh into a large bowl.
2. Mash the avocado with a fork or potato masher until it's nearly smooth, with just a few small chunks remaining.
3. Stir in the lime juice, salt, cilantro, red onion, and garlic.
4. Gently fold in the diced tomato.
5. Taste and adjust the seasonings as needed, adding more salt or lime juice to taste.
6. Cover the bowl with plastic wrap and refrigerate until you're ready to serve.
Is guacamole good for you? Yes! Let’s talk about it.
While the chips that people usually consume with guacamole can lead to health issues, guacamole itself has a lot of health benefits. Just be sure to consume it with keto-friendly foods.
Guacamole ingredients and benefits:
1. Avocados
• They contain monounsaturated fatty acid
• They support healthy insulin levels
• They support a healthy heart
• They help keep you satisfied so you can fast longer
• They are rich in phytonutrients
• They contain glutathione
• They contain carotenoids
• They help lower inflammation
2. Limes or lemons
• They are a good source of vitamin C
• They contain citric acid
• They may help prevent kidney stones
• They help support a healthy liver
• They help support weight loss
3. Sea salt
• It’s rich in minerals and trace minerals
• It’s good for people on the keto diet
4. Tomatoes
• They contain lycopene
• They support the heart
• They have anti-inflammatory properties
• They help protect the skin from ultraviolet radiation
• They have anticancer properties
• They support healthy bones
5. Onions
• They contain quercetin
• They may help people who have allergies
• They support healthy blood pressure
• They may help with gout
• They support a healthy immune system
• They may …
-
The Surprising Facts about Insulin You Never Knew
13 oktober 2023 · 13 min
Today I want to share something about insulin that you may have never heard before and clear up some confusion regarding insulin. Lees meer
The main reason why the keto diet and intermittent fasting work so well to support a healthy body is that they both help lower insulin.
However, insulin has certain benefits. This is where the confusion starts. How can insulin be harmful and also have health benefits?
Potential health benefits of insulin:
• It helps lower blood sugar levels
• It supports muscle growth
• It protects against muscle atrophy
• It supports the arteries
• It helps lower LDL cholesterol
• It helps lower blood pressure
• It lowers the production of glucose in the liver
• It supports the absorption of potassium and magnesium
• It suppresses lipolysis
• It is a potent anti-inflammatory
• It has antioxidant properties
• Insulin nasal spray is used to help people who have dementia
• It helps increases testosterone
• It helps lower uric acid
The real problem is with the insulin receptors. When the receptors become resistant, as in insulin resistance, we lose the function of insulin.
When someone has insulin resistance, they actually have an insulin deficiency. You may have excess insulin in your blood, but it’s not affecting the receptors.
A high level of insulin is what creates insulin resistance. The more you increase insulin, the less the receptors will work.
The best ways to fix insulin resistance:
1. Get on the Healthy Keto® diet
2. Start doing intermittent fasting
3. Get regular exercise
4. Reduce your stress
5. Get plenty of sleep
The best natural remedies for insulin resistance:
• Apple cider vinegar (1 Tbsp in water)
• Berberine
• Cinnamon
• Chromium
• Zinc
• Vitamin D
• Magnesium
• Potassium
• Omega-3 fatty acids
DATA:
https://pubmed.ncbi.nlm.nih.gov/14986...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
Using Sh*t as an Effective Treatment???
13 oktober 2023 · 10 min
Today we’re going to talk about fecal microbiota transplantation and how to support your microbiome naturally. Lees meer
Fecal microbiota transplantation has been found to be effective for certain conditions, including:
• C. diff
• Irritable bowel syndrome
• Autism
• MS
• Rheumatoid arthritis
• Parkinson’s disease
• Chronic fatigue syndrome
• Acne
• Depression
Fecal microbiota transplantation may also help decrease the risk of cancer and has been found to be superior to antibiotics.
Fecal transplant has been around for many years. However, if we had a better relationship with our microbes, we may not even need this therapy. The more we sterilize our environment, the more we’re going to need this therapy.
Things to avoid to support your microbiome:
• Drugs
• Chemicals
• Pesticides
• Herbicides
• Antibiotics
• Milk products
• Canned products
• Juices
• Radiated foods
The best ways to support your gut microbiome:
1. Consume a wide variety of plant foods
2. Consume fermented products
3. Lower your stress
4. Do fasting
5. Exercise
6. Take a colostrum supplement (consider breastfeeding for newborns)
7. Take a probiotic
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/23852...
-
Eat Eggs and Butter and Lower Your Cholesterol
13 oktober 2023 · 9 min
Today we’re going to talk about how consuming eggs and butter could potentially benefit your cholesterol. Lees meer
However, keep in mind that if you have a genetic problem called familial hypercholesterolemia or if you are a hyper responder, this information will not apply.
Health benefits of cholesterol:
• It helps make hormones
• It helps make vitamin D
• It supports cell membranes
• It supports the brain
• It supports the immune system
• It’s needed to make bile salts
Egg yolks are one of the highest sources of cholesterol-mobilizing nutrients: choline and lecithin. One egg gives you about 186 mg of cholesterol. But, the body makes about 3000 mg of cholesterol a day.
Dietary cholesterol isn’t associated with increased cholesterol. There are also no studies that show that consuming eggs negatively affects the cardiovascular system.
In one study, they found that certain phytonutrients in eggs improved the cholesterol profile in a group of people on a low-carb diet.
Egg yolks are also loaded with vitamin K2, which supports a healthy heart.
Grass-fed butter also has an incredible influence over cholesterol, and if you can find cultured butter, then that’s even better. Cultured butter has the added benefit of friendly bacteria that help boost the benefits of butter.
Your friendly microbes make bile salts, which help mobilize and regulate cholesterol. Butter is also a good source of vitamin K2 and is great for anyone going through menopause because cholesterol is needed to support hormones.
One study shows that butter has a neutral association with cardiovascular disease and diabetes. Beta-carotene, which is high in butter, may also help lower cholesterol. Butter is also rich in CLA, butyric acid, and omega-3 fatty acids, which may benefit healthy cholesterol.
If you’re concerned about your cholesterol, certain things can potentially help lower cholesterol naturally, including:
• Exercise
• Vitamin B3 (niacin)
• Nattokinase
• Red yeast extract
• Bile salts…
-
Potassium Deficiency Causes Diabetes
12 oktober 2023 · 7 min
Today we're going to talk about how potassium affects diabetes and high blood pressure. Lees meer
Diuretics are commonly used to treat high blood pressure. But, they come with side effects, including an increased risk of developing diabetes.
On the flip side, ace inhibitors, also used to treat high blood pressure, protect against diabetes and lower the risk of diabetes.
I believe the big difference between these two drugs, when it comes to diabetes risk, is what they do to potassium.
Diuretics deplete potassium, and without enough potassium, insulin can't be released very well. A deficiency of insulin can then lead to diabetes. Ace inhibitors increase potassium by helping to prevent the loss of potassium.
So why do we even need a drug—why aren't we just consuming more potassium? Many people support healthy blood pressure and healthy blood sugar levels by taking potassium.
Benefits of potassium:
• It protects the kidneys
• It protects the heart
• It helps protect against stroke
• It helps protect against diabetes
• It helps power the nervous system in connection with the muscles
• It helps regulate sodium
The RDAs for potassium are 4700 mg. It might surprise you, but bananas aren't a good source of potassium. A few of the best sources of potassium are:
• Leafy greens
• Potatoes
• Avocado
• Electrolyte powder
DATA:
https://pubmed.ncbi.nlm.nih.gov/1619503/
https://ucfhealth.com/our-services/en...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
The Best Diet for Familial Hypercholesterolemia
12 oktober 2023 · 9 min
Today we’re going to talk about the best diet for familial hypercholesterolemia. Lees meer
With this condition, a person has 50 percent of the LDL receptors than usual, which means they have a higher risk of a buildup of LDL.
The top signs of familial hypercholesterolemia are fat deposits on the Achilles tendons, wrists, or eyelids and a condition called arcus senilis, which is whitening around the iris.
Key points from an important study:
• The current dietary guidelines for the management of coronary heart disease in familial hypercholesterolemia are based on outdated and unsupported information.
• There’s no evidence to support the recommendations of consuming a low saturated fat diet or low cholesterol diet, which are given to individuals with a genetic cholesterol problem.
• A low-carb diet was found to significantly improve cardiovascular disease biomarkers.
• There is sufficient rationale for conducting clinical trials to assess the effects of a low-carb diet on familial hypercholesterolemia individuals with insulin resistance.
It may be good to question if lowering the cholesterol and saturated fats in your diet is the best strategy to focus on. But talk to your doctor before making any changes to your diet or medications.
In my opinion, people with high cholesterol should focus more on lowering their carbs rather than saturated fat or cholesterol.
Natural remedies for cholesterol problems:
1. Get on the Healthy Keto® diet
2. Do intermittent fasting
3. Take red yeast extract
4. Take policosanol
5. Take niacin
6. Exercise
7. Consume garlic
8. Consume tocotrienols
DATA:
https://ebm.bmj.com/content/26/6/295
https://www.frontiersin.org/articles/...
https://www.mdpi.com/2227-9059/10/8/1809
https://www.ahajournals.org/doi/full/...
https://www.atherosclerosis-journal.c...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/20153...
https://www.diabetesincontrol.com/low...
https://pubmed.ncbi.nlm.nih.gov/25468...
-
Clean Your Kidneys of Uric Acid and Oxalates
12 oktober 2023 · 14 min
Today we’re going to talk about how to protect your kidneys. Lees meer
The kidneys can take a beating and can even regenerate. They are composed of roughly one million tiny filters, which filter your blood.
But as you age, you start losing these filters—so it becomes even more important to start eating better and decrease exposure to toxins.
The two worst things for your kidneys are sugar and oxalates. It’s crucial to stop consuming sugar and high-carb foods and to start limiting your exposure to high-oxalate foods.
However, consuming cheese or dairy with foods that are high in oxalates, but are otherwise healthy, can help counter kidney damage from oxalates.
Foods high in oxalates:
• Almonds
• Spinach
• Beet tops
• Peanuts
• Grains
• Beans
• Sweet potatoes
• Cassava
• Tapioca
• Kiwi
• Chocolate
• Swiss chard
• Turmeric
• Cinnamon
• Clove
The best ways to protect your kidneys:
1. Consume lemon water every morning
2. Consume apple cider vinegar mixed in water
3. Consume 2.5 liters of water a day
4. Avoid high-oxalate foods or add dairy to high-oxalate foods
5. Get on the Healthy Keto® diet and do intermittent fasting
6. Avoid fructose
7. Avoid consuming high levels of vitamin C
8. Consume potassium (not for end-stage kidney disease)
9. Consume plant foods and microgreens
DATA:
https://academic.oup.com/ajcn/article...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/18065...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
The Top Signs of a Digestive Enzyme Deficiency
11 oktober 2023 · 14 min
Today I want to cover the top signs you’re deficient in digestive enzymes. Lees meer
There are five pieces to this puzzle, and we’re going to break down each one.
1. The stomach
Top symptoms of a deficiency in stomach enzymes:
• Indigestion
• Gas
The best natural remedy:
• Betaine hydrochloride
2. The pancreas
Top symptoms of a deficiency in pancreatic enzymes:
• Problems digesting fat
• Bloating
• Abdominal pain
• Deficiencies in fat-soluble vitamins
The best natural remedies:
• TUDCA
• A supplement containing pancreatic enzymes
• Betaine hydrochloride
• Ox bile
3. The gallbladder
• Does not produce enzymes but contributes to enzymes and supports the absorption of fat-soluble nutrients
Top symptoms of a deficiency in bile:
• Bloating
• Belching
• Burping
• Deficiencies in fat-soluble nutrients
• Pain in the right shoulder or neck
• Fullness under the right rib cage
4. The small intestine
Top symptom of a deficiency in enzymes from the small intestine:
• SIBO
The best natural remedies:
• Betaine hydrochloride
• Ox bile
• The carnivore diet
• Intermittent fasting
• Garlic
5. The large intestine
• Does not produce enzymes, but the microbes in the large intestine do produce enzymes that support digestion
Top symptoms of a deficiency in these microbes:
• Diarrhea
• Constipation
• Fatty stool
Natural remedies:
• Leafy greens
• Probiotics
• Fermented foods
-
The #1 Worst Food for Your Heart (HINT: It's Not Sugar)
11 oktober 2023 · 10 min
Today we're going to talk about the absolute worst food for the heart: trans fats. While sugar is bad for the heart, trans fats are even worse. In 2015, the FDA no longer classified trans fats as safe. Lees meer
Consuming trans fats increases the risk of several serious health issues, including:
• Heart attack
• Stroke
• Type 2 diabetes
• Cancer
• Increased LDL
• Decreased HDL
• Inflammation
• Autoimmune diseases
• Infertility
• Tendon and bone degeneration
Partially hydrogenated oils contain trans fats, but products that contain either partially hydrogenated or hydrogenated fats should be avoided to help protect against heart disease and other health problems.
It turns out that animal feed still contains trans fats. This means that you could consume trans fats indirectly by consuming animals fed trans fats. Restaurants also commonly serve foods containing trans fats.
There's even a loophole that allows half of a gram of trans fats in one serving size to claim that a product has zero trans fats. Overall, it's crucial to read food labels and be aware of what you're eating, especially at restaurants.
DATA:
https://journals.plos.org/plosone/art...
https://www.westonaprice.org/health-t...
-
Erythritol Linked to Heart Attacks and Strokes, Really?
11 oktober 2023 · 7 min
A new study on erythritol and heart attacks has been in the news and found its way to social media—let’s talk about it. Lees meer
This study correlates erythritol in your blood to higher incidents of heart attacks and strokes. However, I see some serious problems with this study.
Here are four key points about this study:
1. Correlation does not mean causation.
2. This study was based on endogenous erythritol and did not measure dietary erythritol. The body makes endogenous erythritol.
3. The body produces erythritol when you metabolize sugar, have oxidative stress or belly fat, or consume alcohol. The great majority of people in this study were in poor health, so how do we know erythritol was the problem?
4. Other research has linked erythritol to many different health benefits.
Could it be that erythritol is increasing in the body to counter the bad effects of sugar? It seems to me that erythritol is something that’s trying to help you and not hurt you.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.sciencedirect.com/science...
https://www.sciencedirect.com/science...
-
The Best Strategy for Detoxifying Heavy Metals (SAFELY)
10 oktober 2023 · 5 min
Unfortunately, our environment is very polluted, and we are bathed in toxins on a daily basis. Heavy metals are one type of these toxins. Today we're going to talk about the best strategy for detoxifying heavy metals. Lees meer
Heavy metals can accumulate in our tissues and can cross the blood-brain barrier. Heavy metal poisoning can affect different parts of the body, including the heart, digestive system, neurons, red blood cells, and certain proteins.
Exposure to heavy metals also creates a lot of free radicals and oxidation and forces our antioxidants to work harder. Heavy metals even block our endogenous antioxidants.
Our bodies have a very powerful detoxification system, but heavy metals block this important system.
While you can avoid heavy metals to a certain degree, you really need to strengthen your detox enzymes: glutathione and SOD. These enzymes help break down chemicals and help prevent oxidation and free-radical damage.
The best foods to support heavy metal detoxification:
1. Sulforaphane (broccoli sprouts or broccoli microgreens)
2. Cilantro
3. Allicin (garlic)
4. Curcumin (turmeric)
5. Cruciferous vegetables
Two of the best ways to avoid heavy metals:
1. Consume organic foods
2. Get a water filter
DATA:
https://www.semanticscholar.org/paper...
https://faseb.onlinelibrary.wiley.com...
-
Folic Acid vs. Folate Explained and Simplified
10 oktober 2023 · 6 min
Today I’m going to cover folic acid and folate. Are they the same? No, they’re not—and we’re going to talk about why. Lees meer
Folic acid is the synthetic version of vitamin B9, and folate is the natural version.
Many pregnant women take a supplement that contains folic acid because data shows that it can help prevent neural tube defects. But many people are finding that they have a genetic mutation related to B9, which means there could be a problem if they take folic acid.
This genetic mutation involves an enzyme responsible for converting folic acid into an active form so your body can use it. People with this mutation need more vitamin B9 than usual, but it’s also important that they don’t have too much.
For example, one of the top benefits of vitamin B9 is that it protects against the initiation of cancer. However, excess vitamin B9 is also involved in the initiation of new cancer cells.
The solution is to take a version of vitamin B9 that doesn’t require an enzyme to be converted—making this genetic mutation not a problem anymore.
What we need is more methylfolate. Methylfolate is a type of vitamin B9 that’s easily absorbed and doesn’t require other enzyme reactions like synthetic folic acid does.
Overall, it’s essential to avoid products that contain folic acid and consume more foods that contain natural folate. The best source of natural B9 is dark leafy green vegetables.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/23125...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.hindawi.com/journals/crin...
-
6 Causes of a Vitamin B12 Deficiency You've Never Heard Before
10 oktober 2023 · 10 min
A huge percentage of the population is deficient in vitamin B12. So today, we’re going to talk about what causes a vitamin B12 deficiency. Lees meer
A person deficient in vitamin B12 could experience irreversible damage, primarily to their nervous system and brain. A vitamin B12 deficiency could also lead to heart damage, anemia, depression, and other health issues.
Vitamin B12 is in red meat and isn’t present in plants. A well-known cause of vitamin B12 deficiency is a lack of animal products in the diet. If someone is vegetarian or vegan, they need to take a natural vitamin B12 supplement.
Causes of vitamin B12 deficiency many people are unaware of:
1. H. pylori infection
Remedies:
• Broccoli sprouts or broccoli microgreens
• Garlic
• Probiotics
• Clover or manuka honey
2. Metformin
Remedies:
• Natural vitamin B12 supplement
• Benfotiamine (vitamin B1)
3. SNPs
Remedies:
• Natural vitamin B12 supplement (methylcobalamin)
• Consume foods high in vitamin B12 (red meat and beef liver)
4. Synthetic folic acid
Remedies:
• Avoid folic acid and take methylfolate instead, if necessary
5. Laughing gas
Remedies:
• Take natural vitamin B12
6. PPIs
Remedies:
• Avoid PPIs and take natural vitamin B12
DATA:
https://www.scirp.org/journal/paperin....
https://pubmed.ncbi.nlm.nih.gov/10809...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://gut.bmj.com/content/67/1/28
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
The #1 Danger of Prolonged Fasting You HAVE to Know About
9 oktober 2023 · 8 min
Prolonged fasting is very beneficial to support a healthy body. However, there is one aspect of prolonged fasting that can be dangerous, and that’s what we’re going to cover today. Lees meer
Prolonged fasting is when you fast for three or more days. The biggest danger of prolonged fasting is called refeeding syndrome. This can happen if a person consumes too much of the wrong foods too fast after coming off of a prolonged fast.
Rare complications of refeeding syndrome can include coma, seizures, convulsions, and death.
Refeeding syndrome typically involves malnutrition. Certain conditions cause a higher risk of refeeding syndrome, such as:
• Eating disorders
• Alcoholism
• Type 1 diabetes
• Starvation
However, the risk of refeeding syndrome is low if you aren’t malnourished going into a prolonged fast. As a bare minimum, when you start any type of fasting, you need to take electrolytes and B vitamins.
How to come off of a prolonged fast:
1. Consume foods that align with Healthy Keto®
2. Take electrolytes and B vitamins while fasting (you may also want to take cod liver oil, vitamin D, vitamin K2, and trace minerals)
3. Gradually consume very small amounts of food
DATA:
https://www.dietdoctor.com/fasting-an...
-
Use Apple Cider Vinegar (ACV) for a Massive Energy Boost
9 oktober 2023 · 6 min
Today we’re going to talk about how consuming apple cider vinegar can give you an energy boost. If you’re tired all of the time or lack energy, this one is for you. Lees meer
Apple cider vinegar can help support the body in a myriad of ways. Here are a few of the top benefits of apple cider vinegar:
• It supports digestion (it may help with bloating, indigestion, GERD, and acid reflux)
• It supports healthy blood sugar (it can help with insulin resistance and the dawn phenomenon)
• It supports a healthy liver
• It supports weight loss
• It supports the cardiovascular system and healthy blood pressure
• It can help inhibit the formation of oxalate crystals
It turns out that apple cider vinegar also supports energy. Apple cider vinegar is basically acetic acid, which can be absorbed by most of your tissues as fuel.
If you’re on keto and fasting but lack energy, consuming apple cider vinegar is a great way to feel more energetic. On top of increased energy, you’re getting all the tremendous health benefits of apple cider vinegar.
How to boost your energy levels using apple cider vinegar:
Add one to two tablespoons of apple cider vinegar to a 16-ounce glass of water, and drink the mixture once a day. You can also add lemon and electrolyte powder for added benefits, but that’s optional.
DATA:
https://www.wikilectures.eu/w/Acetoac...
https://www.semanticscholar.org/paper...
https://www.sciencedirect.com/science...
https://www.frontiersin.org/articles/...
https://journals.sagepub.com/doi/pdf/...
-
Best Strategies to STOP Overeating
9 oktober 2023 · 15 min
Today I'm going to share the best strategies to stop overeating. Lees meer
Overeating creates strain on your digestive system. One of the best ways to stop overeating is to get rid of your appetite and cravings. The way to do that is to get on the Healthy Keto® diet and do intermittent fasting.
When you do Healthy Keto, you’re consuming high-quality, nutrient-dense foods that satisfy the body. On the healthy version of the ketogenic diet, you’re also consuming low-carb foods, which help reduce hunger in-between meals.
When you do intermittent fasting, your stomach changes because you’re not eating as frequently—the amount of food you eat is going to be less, but it will be a lot more satisfying.
Many different things can cause cravings. You never want to ask what you’re in the mood to eat. Instead, it’s important to be in tune with your body and ask yourself what you should eat to make your body healthier.
There are also many different things that can lead to overeating. For example, certain restaurants have portions that are way too big. We also have hunger hormones that increase appetite and are triggered by various things.
Top triggers of hunger hormones:
• Lack of sleep
• Stress
• Refined carbs
• Large amounts of protein
• MSG
• Artificial sweeteners
Top causes of overeating:
• Bile deficiency
• Low-fat diets
• Junk foods
• Lack of energy
• Boredom
• Pregnancy
• Pain
• Being overweight
• Insulin resistance
• Metabolic syndrome
• Diabetes
Leptin is a hormone that is supposed to keep your hunger satisfied. Here are the best ways to increase leptin:
• Get plenty of sleep
• Lower your stress
• Get regular exercise or physical activity
• Add more fiber to your diet
• Do fasting
• Consume omega-3 fatty acids
• Consume green tea
• Consume probiotics and fermented foods
• Consume nutrient-dense foods
Tips to stop overeating:
1. Get on the Healthy Keto diet
2. Do fasting
3. Eat your vegetables first
4. Before eating a meal, determine what yo…
-
The 5 BEST Tips for Thick Hair
8 oktober 2023 · 9 min
Today we’re going to talk about hair loss prevention and how to get thick hair naturally. Lees meer
A common cause of hair loss is a hormonal issue involving excess DHT, which is a powerful form of testosterone. Typical medications for hair loss work by blocking DHT, but they come with side effects.
Potential side effects of hair loss medications can include decreased libido, erectile dysfunction, and depression.
Excess DHT is a genetic issue for many people. Certain herbs can be beneficial to help thicken hair, but today, we’re going to cover things you can do that can keep genetic variations in check.
How to grow thicker hair naturally:
1. Address hypoxia
• Take vitamin D
• Avoid omega-6 fatty acids
• Consume omega-3 fatty acids (cod liver oil)
• Exercise
• Address anemia if applicable
2. Get plenty of vitamin D
• Take a vitamin D supplment (10,000 to 20,000 IU)
3. Take an l-lysine supplement or consume foods high in l-lysine
• Consume red meat, chicken, eggs, fish, seafood, and dairy
• Avoid nuts, grains, beans, and seeds
4. Fix insulin resistance
• Get on a low-carb diet
• Do intermittent fasting
5. Support healthy estrogen levels
• Consume phytoestrogens (flax seeds and sprouted legumes)
• Support the adrenal glands (take ashwagandha)
• Consume foods high in cholesterol
DATA:
https://pubmed.ncbi.nlm.nih.gov/31537382
https://pubmed.ncbi.nlm.nih.gov/22266320
https://academic.oup.com/jcem/article...
https://www.sciencedirect.com/science...
-
The #1 Cause of Arterial Stiffness (Hypertension)
8 oktober 2023 · 6 min
Unfortunately, heart attacks, strokes, and high blood pressure are common problems. So, today we’re going to talk about what causes arterial stiffness or calcified arteries. Lees meer
Common causes of stiff arteries:
• Age
• Inflammation
• A high-carb, high-sugar diet
• Omega-6 fatty acids
There is one additional cause of hardened arteries that many people are unaware of, and it’s a vitamin K2 deficiency.
Vitamin K2 drives calcium into the bones to help make them stronger and keeps calcium out of the arteries and the walls of the arteries. Vitamin K2 may decrease the risk of heart attack by 50 percent.
Foods high in vitamin K2:
• Meats
• Organ meats
• Egg yolks
• Grass-fed butter
• Dairy
• Yogurt
Adding vitamin K2 to vitamin D3 is a fantastic way to support the arteries. For every 10,000 IU of vitamin D3 you take, you should also consume 100 mcg of vitamin K2.
It’s important to note that people who take a calcium supplement (1,000 mg or more a day), with or without vitamin D, increase the risk of a heart attack. This could be because of the lack of vitamin K2. It’s also important to keep in mind that one of the side effects of warfarin is vascular calcification.
To support the arteries, get on a low-carb diet, avoid omega-6 fatty acids, and consume foods rich in vitamin K2. If you take a vitamin K2 supplement, it may be best to take vitamin D3 as well.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/22516...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
The #1 Top Warning Sign You Have a Fatty Liver
8 oktober 2023 · 11 min
Today, we’re going to talk about the warning signs of a fatty liver and what to do for a fatty liver. Lees meer
There really is no “first sign” of a fatty liver. When you first start developing a fatty liver, there are no symptoms at all.
It’s important to be aware of this because many people have a fatty liver and don’t even know it. People will start to notice signs once the condition has progressed.
Signs of a fatty liver:
• A protruding mid-section
• Insulin resistance
Fifty-nine percent of the fat in your liver originates from outside your liver—it’s fat from other places in your body that end up in the liver.
Twenty-six percent of fat in the liver comes from the liver itself. The liver makes fat from glucose, and insulin is supposed to stop this process.
But, because of dysfunctional fat and insulin resistance, the liver is making sugar uncontrollably. The third source of fat in the liver is dietary fat from consuming sugar.
I believe the top cause of a fatty liver is a high-carb diet. The good news is that the liver is the only organ that can completely regenerate. However, there is a point of no return, so it’s time to act now.
Natural things to do for a fatty liver:
1. Get on the Healthy Keto® diet and do intermittent fasting
2. Exercise regularly
3. Consume one to two tablespoons of apple cider vinegar in your water a few times a day
-
The Best Time of the Day to Take Vitamins
7 oktober 2023 · 13 min
Today we’re going to talk about the best time of day to take vitamins. These results can vary from person to person, so overall, you’ll have to test things out and see what works best for you and your schedule. You’ll still notice plenty of benefits however you choose to take your vitamins. Lees meer
There are two types of vitamins: water-soluble vitamins and fat-soluble vitamins. Fat-soluble vitamins can be absorbed better if taken with fat or before a meal. But, if you’re fasting, you can take vitamins whenever.
Cod liver oil:
Cod liver oil is a great source of fat-soluble vitamins, and you can consume cod liver oil anytime. However, it may be best not to take it right before bed.
Vitamin E:
Vitamin E should be taken in the form of tocotrienols and is great to take with meals.
Phytonutrients:
Many phytonutrients are fat soluble, and this is why it’s great to have olive oil on your salad because it will help extract more phytonutrients. Take phytonutrient supplements and wheatgrass juice with a meal for better extraction.
Betaine hydrochloride:
Betaine hydrochloride should be taken right before a meal.
Digestive enzymes:
Digestive enzymes should be taken before a meal.
Bile salts or products with bile:
Bile salts can be better taken right after a meal.
What to take on an empty stomach:
• TUDCA
• Activated charcoal
• Bentonite clay
• Individual amino acids
• Trace minerals
What to take before bed:
• Calcium
• Magnesium
• Probiotics
• Vitamin D3
• Vitamin B1
• Detox herbs
• Apple cider vinegar
What to take in the morning
• Electrolyte powder
• Vitamin B12
• Stimulatory herbs
-
The #1 Vitamin Deficiency behind Bladder Issues (Freq. Urination, Leaky, Urgency)
7 oktober 2023 · 9 min
Today we’re going to talk about the #1 vitamin deficiency behind bladder issues: vitamin B1 deficiency. Lees meer
A vitamin B1 deficiency could lead to problems, including:
• Leaky bladder
• Incomplete urination
• Frequent urination
• Getting up in the middle of the night to urinate
The common thread behind these bladder issues is actually a problem with the nervous system.
The main control with urine elimination stems from the brain, and this part of the brain is very sensitive to a vitamin B1 (thiamine) deficiency.
A thiamine deficiency in the brain can even starve off certain neurons, causing a lack of function. The part of the brain that controls the bladder can shrink, leading to a loss of control of the bladder.
This situation is common with age and in those with diabetes, prediabetes, or chronic insulin resistance.
Natural tips to get rid of bladder issues:
1. Take vitamin B1 (benfotiamine and natural B1)
2. Get on the Healthy Keto® diet and do intermittent fasting
3. Drink 2.5 liters of fluid a day (not past 6 pm or 7 pm)
4. Consume apple cider vinegar (1 to 2 TBSP in water)
5. Reduce caffeine consumption
6. Massage the bladder
DATA:
https://pubmed.ncbi.nlm.nih.gov/19386...
https://pubmed.ncbi.nlm.nih.gov/19846...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ajnr.org/content/29/1/164
https://pubmed.ncbi.nlm.nih.gov/25846...
https://pubmed.ncbi.nlm.nih.gov/15664...
https://pubmed.ncbi.nlm.nih.gov/15664...
https://onlinelibrary.wiley.com/doi/a...
https://pubmed.ncbi.nlm.nih.gov/19194...
https://repository.kulib.kyoto-u.ac.j...
https://pubmed.ncbi.nlm.nih.gov/20369...
https://www.hormonesmatter.com/thiami...
-
The 3 Vitamin Deficiencies in Sciatica and Carpal Tunnel Syndrome
7 oktober 2023 · 11 min
Today I’m going to share three common nutritional deficiencies related to sciatica and carpal tunnel syndrome and ways to tell which one might be affecting you most. Lees meer
Vitamins B1, B6, and B12 are intimately involved in the nervous system and may be behind these painful conditions.
1. Vitamin B6 benefits
• Helps build the myelin sheath
• Helps produce neurotransmitters
• Helps protect sensory nerve integrity
• Helps increase nerve conduction and velocity
• Is involved in the metabolism of the nervous system
Vitamin B6 deficiency causes:
• Taking the wrong form of vitamin B6 in large amounts
• Gut inflammation
• Celiac disease
• Crohn’s disease
• Age
• Certain medications
• Alcohol
• Birth control pills
• Certain genetic variations
• Smoking
• Diabetes
• Excess coffee consumption
* It’s important to take the active form of vitamin B6, pyridoxal-5-phosphate (P5P).
2. Vitamin B12 benefits:
• Helps support nerve regeneration
• Helps support myelin production
• Helps support nerve growth factors
Vitamin B12 deficiency causes:
• Certain genetic factors
• Lack of animal products in the diet
• Low stomach acid
• Excess consumption of folic acid
• Alcohol
• Diabetes
• Malabsorption
• Birth control pills
* It’s important to take the natural form of vitamin B12, methylcobalamin.
3. Vitamin B1 (thiamine) benefits:
• Helps support blood flow to the nerves
• Helps counter the complications of diabetes
Vitamin B1 deficiency causes:
• Diabetes, prediabetes, and insulin resistance
• Excess coffee consumption
• Excess tea consumption
* It’s important to take the fat-soluble version of vitamin B1, benfotiamine.
DATA:
https://www.sciencedirect.com/science...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/30712...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
Use Your EAR to Predict a Heart Attack
6 oktober 2023 · 5 min
There is an interesting predictor of a heart attack that you can look for right now. Go to the mirror and look for a crease on your ear lobe, starting where the hole is and coming out 45 degrees. Lees meer
Coronary artery disease or cardiovascular disease causes you to lose blood flow to the heart muscle.
A chronic lack of blood flow to the heart causes the loss of circulation in the peripheral parts of the body first, like the ear lobes. Without this blood supply to the ear lobes, you can develop this crease.
This crease shows up in about 71% of people with heart disease. However, it has also been found to appear in other health conditions like diabetes and high blood pressure.
People who smoke may also notice this crease, but it’s most commonly seen in people with heart problems.
It’s important to act now to support a healthy heart:
1. Get on the Healthy Keto® diet and do intermittent fasting
2. Exercise regularly
3. Take tocotrienols
4. Consume omega-3 fatty acids (cod live oil)
5. Take vitamin K2 with vitamin D3
DATA:
https://academic.oup.com/omcr/article...
https://www.ncbi.nlm.nih.gov/pmc/arti...
-
Take These 5 Vitamins to STOP Diabetic Complications Now
6 oktober 2023 · 10 min
Today I’m going to share five vitamins that can help with the complications of diabetes. Lees meer
High blood glucose affects four main tissues, including:
1. The eyes
2. The arteries
3. The nervous system (including the brain)
4. The kidneys
However, the damage to these tissues can lead to a myriad of health problems.
Glycation is a combination of sugar and protein in the body, and it can lead to this dysfunction of tissues. An A1C score is basically a number that represents glycated hemoglobin (a protein in red blood cells) to help tell how bad someone’s diabetes is.
Glycation can also occur when someone consumes a combination of sugar or carbs and protein or fat.
When glycation occurs, it can build up into advanced glycation end products (AGEs). With AGEs comes a lot of free radical damage, inflammation, and oxidative stress.
The good news is that there are natural things that can inhibit glycation.
Vitamins that inhibit glycation:
1. Benfotiamine
2. Vitamin C
3. Vitamin D
4. Vitamin E (tocotrienols complex without tocopherols)
5. Vitamin B6
Other natural glycation inhibitors:
• Alpha lipoic acid
• Green tea (EGCG)
• Aged garlic
• Bitter melon
• Quercetin
• Curcumin
• Fasting
• Exercise
DATA:
https://pubmed.ncbi.nlm.nih.gov/19409...
https://www.e-pan.org/journal/view.ph...
-
6 Reasons for Calcium Deposits (Spurs, Osteophytes, Stones, and Tartar)
6 oktober 2023 · 10 min
Today, we’re going to talk about what causes calcium deposits and the best remedies for calcium deposits. Lees meer
Top causes of calcium deposits and natural remedies:
1. Inflammation
Natural solutions:
• Keep the joints in motion
• Vitamin D3
• Omega-3 fatty acids
2. Alkalosis
Natural solutions:
• Apple cider vinegar
• Betaine hydrochloride
• Healthy Keto®
• Cal-Amo (Standard Process)
3. Hypercalcemia
Natural solutions:
• Avoid taking too many calcium supplements
• Vitamin D3
4. Hyperparathyroidism
Natural solutions:
• Vitamin D3
5. Low phosphorus
Natural solution:
• Phosfood (Standard Process)
6. Biofilms
7. Low vitamin K2
Natural solutions (foods high in K2):
• Hard cheeses
• Soft cheeses
• Butter
• Eggs
• Sauerkraut
8. Low magnesium
Natural solutions:
• Leafy greens
• Electrolyte powder
-
The #1 Overlooked Cause of Artery Calcification
5 oktober 2023 · 8 min
Today we’re going to talk about an overlooked cause of coronary artery calcification: lactic acidosis. Lactic acidosis occurs as a byproduct of glucose metabolism. Lees meer
Both lactic acidosis and lactate in the blood are associated with various health issues, including:
• Heart attacks
• Thrombosis
• Panic attacks
• Autonomic nervous system dysfunction
• Bipolar disorder
• Schizophrenia
• Sepsis
• Arrhythmia problems
• Liver disease
• Diabetes
• Cancer
• Restless leg syndrome
Calcification in the arteries is not just caused by old age, consuming too much calcium, or even a vitamin K2 deficiency.
It turns out that one cause of vascular calcification is hypoxia in the arteries. Hypoxia is a lack of oxygen, and this lack of oxygen in the arteries can be caused by lactic acidosis.
The top causes of lactic acidosis:
• A high-carb diet
• An overactive sympathetic dominance situation (chronic stress)
• Metformin
• Warfarin
• Statins
• Alcohol
• Overtraining
The top symptoms of lactic acidosis are breathing problems and restlessness, especially in the leg muscles.
How to get rid of lactic acidosis:
1. Get on the keto diet
2. Reduce your stress
3. Consume natural vitamin B1 (thiamine)
DATA:
https://assets.cureus.com/uploads/cas...
https://www.ahajournals.org/doi/10.11...
https://www.hormonesmatter.com/covid-...
https://www.liebertpub.com/doi/10.108..
-
The 5 Signs and Symptoms of an Iodine Deficiency You've Never Heard
5 oktober 2023 · 9 min
Today, we're going to talk about the signs and symptoms of iodine deficiency. Lees meer
Many people have low iodine. You're likely iodine deficient unless you consume shellfish, seaweed, sea kelp, or vegetables grown on the coast.
The level of iodine in your body really depends on the level of iodine in the food you eat and the soil it's grown in.
If you're deficient in iodine, you could end up with a hypothyroid condition.
The top symptoms of hypothyroidism include:
• Swelling in the lower part of the neck
• Difficulty losing weight
• Dry hair and dry skin
• Thinned hair
• Constipation
Overlooked signs of an iodine deficiency:
1. Estrogen dominance. Iodine helps regulate estrogen and helps prevent estrogen dominance. It also supports detoxification.
2. High cortisol levels. Iodine helps normalize cortisol levels.
3. A hypothyroid condition. Hypothyroidism can cause the cholesterol in your body to be elevated but unusable for making vitamin D, cell membranes, and bile.
4. Side effects when consuming soy products. Iodine helps buffer the estrogen effects of consuming soy products.
5. Hashimoto's. You still need iodine if you have Hashimoto's, but not excess iodine. You may also need selenium, zinc, vitamin D, and myo-inositol.
-
The TOP Remedies for OCD (Obsessive Compulsive Disorder)
5 oktober 2023 · 7 min
Today I want to cover some interesting natural remedies for obsessive-compulsive disorder. Lees meer
Common treatments for obsessive-compulsive disorder come with potential side effects, so it’s worth talking to your doctor about natural alternatives.
OCD is a condition where you have obsessive thoughts or impulses to repeat routines.
In my opinion, the best diet for obsessive-compulsive disorder is the Healthy Keto® diet. Intermittent fasting could also be beneficial.
There are also incredible natural remedies for OCD that you can try, along with the keto diet and fasting.
The best natural remedies for OCD:
1. Myo-inositol
2. NAC
3. Glycine
4. L-serine
5. Thiamine (vitamin B1)
6. Probiotic foodsDATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.sciencedirect.com/science...
https://mentalhealthketo.com/2021/12/...
https://www.everywomanover29.com/blog...
https://men-elite.com/2020/07/03/ocd-...
https://www.evidence-based-psychiatri...
-
Oxalates, Gout, and Kidney Stones
4 oktober 2023 · 13 min
Today we’re going to look at the interesting similarities between gout and kidney stones and natural alternatives for these concerns. Lees meer
Oxalates are involved in both kidney stones and gout. People who have high oxalates in their urine tend to have a worsening gout situation, and the most common type of kidney stones are calcium oxalate stones.
Top foods high in oxalates:
• Spinach
• Rhubarb
• Almonds
• Chocolate
• Cacao
• Buckwheat
• Wheat
• Beans
• Soy
• Tofu
• Miso
• Potato chips
• French fries
• Beet tops
• Swiss chard
• Star fruit
• Raspberries
• Black pepper
• Black tea
Nuts high in oxalates:
• Almonds
• Brazil nuts
• Hazelnuts
• Cashews
• Pine nuts
Nuts low in oxalates:
• Coconuts
• Peanuts
• Pistachios
• Macadamia nuts
• Walnuts
Something else that can increase oxalates is consuming excess ascorbic acid or glycine. Fat malabsorption due to a bile deficiency can also cause an increase in oxalates. If you’re prone to kidney stones or gout, you may also want to avoid consuming xylitol.
Some people develop gout as they age due to an increase in iron and inflammation. If you’re in this situation, you might want to try reducing the amount of iron you consume and work on lowering your inflammation.
How to neutralize oxalates:
1. Drink two and a half liters of fluid per day
2. Consume calcium-rich foods
3. Take vitamin D3
4. Consume citrates (lemon juice in water)
5. Get plenty of vitamin B6
6. Get plenty of vitamin B1
7. Consume a moderate amount of protein on Healthy Keto®
8. Lower your sodium
9. Consume more potassium
10. Consume foods low in oxalates
DATA:
https://www.sciencedirect.com/science...
https://www.racgp.org.au/afp/2012/dec...
https://www.hormonesmatter.com/margin...
https://pubmed.ncbi.nlm.nih.gov/351269/
-
DRINK 1 CUP PER DAY to Reduce Inflammation from Your Intestines
4 oktober 2023 · 8 min
Today I’m going to share an inexpensive and effective natural remedy for inflammation in the digestive tract. Lees meer
This remedy can be used for conditions such as:
• Gastritis
• Irritation in the esophagus
• Ulcers
• Hernias
• Diverticulitis
• Crohn’s disease
Antibiotics are a common treatment for digestive problems. But, antibiotics can have side effects.
We’re going to look at a natural alternative for intestinal inflammation that won’t sterilize the body or diminish and change your microbiome. This remedy will actually support your relationship with your gut microbiome.
The best natural remedy for inflammation in the digestive tract is cabbage juice. Depending on the severity of your inflammation, you may want to consume one cup to one quart or liter of cabbage juice a day. Just make sure it’s fresh raw organic cabbage juice—it can be green or red.
Cabbage, in general, seems to be the best food for people who deal with digestive issues. Cabbage has four interesting factors that can help support the digestive tract, including:
1. Vitamin U
2. Sulforaphane
3. Vitamin C
4. L-glutamine
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.frontiersin.org/articles/...
http://www.iresine.com/formula/images...
https://www.karger.com/Article/Abstra...
https://pubmed.ncbi.nlm.nih.gov/7315057/
-
#1 Remedy for Heartburn / Acid Reflux / GERD without Medications
4 oktober 2023 · 13 min
Today I'm going to cover the #1 remedy for heartburn, GERD, and acid reflux. Lees meer
We're told that the cause of acid reflux, heartburn, and GERD is too much acid. But, I've found that rather than the overproduction of acid, these issues are typically caused by an underproduction of acid.
Two main conditions cause low stomach acid: hypochlorhydria and achlorhydria. Symptoms of both these conditions include acid reflux, heartburn, and GERD.
Hydrochloric acid is there to help you break down food, absorb minerals and vitamins, and protect against pathogens. A deficiency in hydrochloric acid can lead to a myriad of health concerns.
One of the side effects of antacids or other acid-suppressing medications is a loss of stomach acid. This can temporarily cause someone to feel better but can lead to other health issues.
Top causes of low stomach acid:
• Hypothyroidism
• Poor diet
• A suppressed immune system
• Antacids
• Low-salt diets
• Potassium deficiency
• Zinc deficiency
• Iodine deficiency
• Eating too frequently
Betaine hydrochloride is the best natural remedy for heartburn, GERD, and acid reflux. However, you shouldn't take it if you have an ulcer, and don't take betaine hydrochloride on an empty stomach. Consuming the Healthy Keto diet® and doing intermittent fasting may also be beneficial.
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/books/NB...
-
The 5 Nutrient Deficiencies Behind Depression
3 oktober 2023 · 9 min
Today I want to cover five nutritional deficiencies that can lead to depression. Lees meer
Your DNA can influence your mood and cause you to become susceptible to nutritional deficiencies, even if you’re on a fairly good diet.
Vitamin deficiencies that may cause depression:
1. Vitamin B12
The best forms of vitamin B12:
• Methylcobalamin
• Hydroxy B12
2. Folate (vitamin B9)
The best form of folate:
• Methylfolate
3. Vitamin D3
4. Vitamin B1 (thiamine)
5. Zinc
Try taking vitamin B12 and folate together and see if that gives you relief. If it doesn’t, you could move on to the other vitamins.
It’s a good idea to try taking the last three vitamins one at a time, with a few days in between, rather than all at once. This way, you have a better idea of which one you could be deficient in.
Other natural ways to improve depression:
1. Take probiotics
2. Do intermittent fasting
3. Get on the Healthy Keto® diet
4. Get out in the sun
5. Exercise
DATA:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.ncbi.nlm.nih.gov/pmc/arti...
Online Keto Coaching: Personalized consultation with Dr. Berg, send an email to drericberg@hotmail.com for booking.
-
7 Facts about Vitamin D You Never Knew
3 oktober 2023 · 7 min
Today, we’re going to talk about vitamin D deficiency and some things you’ve probably never heard about vitamin D. Lees meer
Vitamin D deficiency can cause:
• A compromised immune system
• Inflammation
• Sleep issues
• Digestive problems
Causes of vitamin D deficiency:
• Gut inflammation
• Missing gallbladder
• Thicker skin
• Darker skin
• Obesity
• Diabetes
• Insulin resistance
• Location (living further from the equator)
• Problems with certain genes
• Infection
• Fatty liver
• Smoking
• Sugar
• Stress
• Statins
• Low-fat diets
• Pollution
• Omega-6 fatty acids
It’s almost impossible to get vitamin D from your diet, so you need to take certain measures to avoid becoming vitamin D deficient.
Important things you may have never learned about vitamin D:
1. Most side effects that occur after taking vitamin D could be caused by a magnesium deficiency.
2. Infrequent large doses of vitamin D may be better than small daily doses.
3. Farm-raised fish have four times less vitamin D than wild-caught fish, and grain-fed animals have less vitamin D than grass-fed animals. Chickens and pigs that roam outside have more vitamin D than those confined indoors.
4. Vitamin D3 is the third biggest factor that improves overall health.
5. Vitamin D2 is very different from vitamin D3 and may inhibit the absorption of vitamin D3 and worsen MS. It’s also not effective to help with lupus or to decrease mortality, whereas vitamin D3 may be effective in these situations.
6. Ten minutes of skin exposure to the sun only provides about 400 IU of vitamin D.
7. Most vitamin D3 supplements in Europe (and possibly around the world) contain corn syrup.
DATA:
https://vitamindwiki.com/VitaminDWiki...
https://vitamindwiki.com/Overview+Vit...
Online Keto Coaching: Personalized consultation with Dr. Berg, send an email to drericberg@hotmail.com for booking.