Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Latest Episodes:

This Fat Is SUPER DANGEROUS Aug 04, 2024

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In this podcast, I’m going to share some weight loss tips to help you achieve a flat stomach. Fat storage is a survival mechanism, but there is a limitation to how much fuel can be stored. Once your body is out of storage, fat is placed around the organs. This type of fat is called visceral fat.

If visceral fat is stored for too long, it spills into your organs. This is called ectopic fat. The good news is that when you burn fat, this is the first to go.

It’s not the number of calories that causes this excess fat storage; it’s the type of calories. Alcohol and ultra-processed foods like high fructose corn syrup cause visceral fat and liver fat.

Chronic stress can even cause your body to turn things into sugar. Poor sleep can increase cortisol and visceral fat. Certain medications, such as steroids, antibiotics, antidepressants, and anti-anxiety drugs, can also increase visceral fat.

Seed oils, refined sugars, and starches in the diet directly contribute to mitochondrial damage and visceral fat. To lose visceral fat, you need to eliminate ultra-processed calories. Instead, consume nutrient-dense foods like red meat, eggs, and fish.

HIIT exercise is the best exercise for burning fat. HIIT involves short bursts of high-intensity exercise with rest. Weight training can help reduce belly fat by increasing muscle mass. Long walks can help reduce belly fat by burning fat and reducing stress.

Vitamin B1 helps reduce stress and improve sleep. Nutritional yeast is one of the best sources of B1. Vitamin D can also help you lose weight. If you can’t go out in the sun, take at least 10,000 IU of vitamin D3. Make sure to take magnesium with vitamin D3 because it allows for vitamin D's proper function and helps improve sleep. Fasting also helps to burn fat fast by reducing insulin spikes.

Protein Bars Are WORSE than Candy Bars!!! Aug 03, 2024

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Today, I’m going to compare the ingredients of popular protein bars, but first, let’s compare a Snickers bar to a protein bar! A 50-gram Snickers bar contains 30 grams of carbs and is about 58% sugar.

CLIF Builder's protein bars are 68 grams and are about 41% sugar, with the same number of carbohydrates as Snickers. The extra carbs in the CLIF bar come from starches that quickly turn into sugar in the blood. CLIF Builder's bars contain 20 grams of protein but in the form of soy protein concentrate, a low-quality protein. Like most protein bars, they're also full of ultra-processed ingredients.

CLIF energy bars are 68 grams and 55.88% sugar. Despite their name, they will not give you sustainable energy, just a tiny spike followed by a crash.

KIND bars make several claims, such as “#1 ingredient=heart healthy peanuts," “low glycemic index,” “dairy-free,” and “non-GMO.” They contain glucose syrup, which is not a low-glycemic-index ingredient, along with sugar, honey, palm oil, soy protein isolate, and chicory root fiber.

Quest birthday cake bars contain 9 grams of sugar alcohol, which can lead to GI problems like gas, bloating, and diarrhea. They’re 41% sugar and also contain polydextrose, which hasn’t been studied much in humans.

Pure Protein bars claim to have only 2 grams of sugar, but they contain 17 grams of carbohydrates and only 1 gram of fiber. These bars contain 14 grams of starches, equivalent to 4 more teaspoons of sugar!

The ONE protein bar is a 60-gram product containing 20 grams of protein and only 1 gram of sugar, but it has 25 grams of carbs from starches and cellulose, which is essentially sawdust. It also contains maltitol, an ingredient you’ll want to avoid.

The MET-Rx meal replacement bar contains 48 grams of carbohydrates and ingredients such as rice starch, maltitol syrup, corn syrup, fructose, and soy protein isolate.

Next, let’s look at the ingredients of an A.M. RXBAR. They contain 10 grams of protein, oats, cashews, egg whites, and honey. However, the front label is misleading because these bars contain several other ingredients, 52% of which are sugar.

Which Is Healthier: Juice or Soda? Aug 02, 2024

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In this podcast, I’m going to compare juice and soda to determine which one is healthier. People often think juice is healthier because it’s “natural” and comes from fruit. A 12-ounce soda has 39 grams of sugar, while the same amount of fruit juice contains around 42 grams!

Juice is a highly refined product. The fruit is juiced, and the fiber and oils are removed. Chemicals like ethyl butyrate are used to enhance the flavor.

Most juice in the grocery store is pasteurized, sterilizing it and killing the beneficial microbes. Vitamins and antioxidants, especially vitamin C, are also sensitive to heat from the pasteurization process.

If your juice is not organic, you’re consuming pesticides, insecticides, herbicides, and fungicides.

When you consume sugar from juice without the vitamins and minerals found in fruit, your body has to pull from its nutrient reserves to use the sugar as fuel. Both soda and juice deplete your vitamin, mineral, and antioxidant reserves over time and spike your blood sugar.

Most apple juice is made into concentrate and stored for an extended period, then shipped around the world to be reconstituted and sold as juice.

When it comes to soda vs. fruit juice, both are unhealthy options. If you’re craving juice, consume the whole fruit!

Try blending fruit into a smoothie instead of drinking juice. This provides a beverage with live enzymes, vitamins, minerals, and antioxidants—and no pasteurization. Zevia is a great sugar-free soda alternative. Water with electrolytes is another refreshing option!

5 Foods That Improve Sleep Quality Jul 29, 2024

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In this podcast, I’m going to tell you how to improve your sleep quality for your best, restful sleep. To do this, you need to optimize the hormone melatonin. Boosting melatonin is great for better sleep, but you also want to avoid the things that inhibit melatonin.

If the temperature is 75 or warmer in your room when you sleep, you will have significantly lower melatonin. Keep the temperature between 60 and 69 to optimize melatonin for your best sleep.

Sleeping after consuming a large meal can interfere with your sleep. If you’re doing intermittent fasting, try having your first meal at breakfast and your last meal at lunchtime.

Avoid blue light in the evening because it suppresses melatonin. Try increasing sun exposure during the day, which provides vitamin D and also helps build up melatonin.

EMF waves, caffeine, nicotine, alcohol, medications, high-carb diets, and exercise before bed inhibit melatonin. Avoid these things for better sleep.

Try these 5 foods to boost melatonin and improve sleep quality:

1. Tart cherries contain melatonin and tryptophan, which turns into serotonin and then melatonin. Research has shown that tart cherry consumption increases sleep for some people by 84 minutes!

2. Kiwis contain serotonin, a precursor to melatonin. One study found that people who consumed 2 kiwis per day for 4 weeks had a significant improvement in quality of sleep, length of sleep, the time it takes to fall asleep, and the feeling of being refreshed upon waking.

3. Fatty fish like salmon, tuna, and trout boost melatonin.

4. Kefir is similar to yogurt but has even more microbes. Try blending it with berries, which are rich in polyphenols for better sleep.

5. Sauerkraut contains microbes and tryptophan to help improve your sleep. Cabbage also increases the neurotransmitter GABA, which helps calm you down.

Focusing on slow breathing through your nose can also improve sleep.

DATA:

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://pubmed.ncbi.nlm.nih.gov/21669...

https://www.ncbi.nlm.nih.gov/pmc/arti...

How Grocery Stores SCAM YOU!! Jul 27, 2024

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Today, I’m going to tell you how supermarkets get you to spend more money and control your food shopping experience. The majority of grocery store profits are not from markups on products! Around 50% to 75% of grocery store profit is from real estate, known as slotting fees. Food companies or brands spend money to have their products placed in prime locations in the grocery store.

Companies want their products in “the golden zone,” right at your eye level. This can lead to 8 times more product sales! Grocery stores use numerous marketing tactics to control your food shopping experience, such as manipulating grocery store layout, artificial smells, and floor texture to slow you down.

Supermarkets will place high-priced items near low-priced items and use color marketing tactics to their advantage. They also use social proof, such as retail tricks like “best seller” or “customer favorite,” to boost sales. The cereal aisle is the most profitable aisle!

Around 16% of the total sales of a grocery store are purchased from the front of the store! It’s no coincidence that candy lines the checkout aisle.

Labels are also very tricky, and similar marketing tactics are employed! Just because a product is labeled “natural” or “organic” doesn’t mean it’s not filled with sugar and starch.

To combat these supermarket tactics, avoid grocery shopping with kids or if you’re hungry and tired. Write a list and stick to it! Shop the perimeter of the grocery store, and don’t go into the junk food aisles.

I Might Get Banned for This... Jul 26, 2024

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Today, I’m going to tell you the truth about vitamin D. The current RDA for vitamin D is 600 IU (international units), which is about 1/10 of a milligram. Vitamin D is a controversial topic, probably because it can help so many!

Heliotherapy, or sunbathing, was used in the early 1900s, before vaccines and antibiotics, to help with TB, asthma, osteoporosis, tooth decay, psoriasis, mood issues, diabetes, heart disease, and even cancer.

The government commissioned the University of Illinois Chicago to conduct a study on the toxicity of vitamin D. This study lasted nine years and involved hundreds of doctors, 773 patients, and 63 dogs. They used 200,000-1,000,000 IU of vitamin D, and no toxicity was found.

Dr. Bruce Hollis, a pioneer in vitamin D research, explains that many vitamin D researchers are not receptive to the wealth of data about its benefits.

Data shows that areas close to the equator have the lowest risk of MS, breast cancer, colorectal cancer, and diabetes.

You will need more vitamin D if you have vitamin D resistance, are older, have darker skin, or weigh more.

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Dr. Bruce Hollis Interview:

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DATA:

https://pubmed.ncbi.nlm.nih.gov/31002...

The Dark Side of Fast Food Industry Jul 22, 2024

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In this podcast, we’re going to talk about some of the fast food industry’s secrets that can keep you wanting more but are detrimental to your health.

The average American consumes between 2 and 3 fast food meals per week, which adds up to 150 to 200 meals per year. Even if you order value meals or make choices from the dollar menu, most people spend around $1500 to $2000 per year on fast food.

The fast food industry uses all sorts of marketing tactics to keep you wanting more. Mcdonald’s uses yellow and red, which stimulate impulsivity, increase serotonin, and even encourage you to eat faster.

The fast food industry also targets children, hence the playgrounds and happy meals at fast food restaurants. They use upselling techniques by offering fries or a combo, which can increase profits by more than 22%. Prices containing the number 9 can increase the likelihood of making a purchase!

McDonald’s is one of the largest beef buyers in the U.S. They use low-quality factory-farmed beef fattened with grains and treated with antibiotics.

Fast food meals also contain poor-quality ingredients like high fructose corn syrup, corn oil, soy oil, corn flour, corn starch, and fillers like maltodextrin. These ingredients are highly processed and highly inflammatory. Although fast food may seem cheaper and more convenient in the short term, it can cause massive health consequences in the long term.

7 Foods to Avoid Jul 22, 2024

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Today, I’m going to tell you about 7 foods to avoid, along with some healthy alternatives.

1. Liquid sugar

Soda, juice, and high-sugar beverages deplete your body's vitamin and mineral reserves and contribute to insulin resistance. If you like soda, try Zevia zero-sugar soda instead!

2. Processed cheese

Pasteurized cheese products can’t be called cheese if they contain less than 51% cheese. Processed cheeses typically contain skim milk, canola oil, milk protein concentrate, modified food starch, whey protein, maltodextrin, preservatives, and salt. Choose real cheese instead!

3. Protein bars

Many protein bars are worse than candy bars! They’re often made with soy protein isolates and casein, and can contain 30 to 47 grams of sugar per bar! This number doesn’t include the starches, which are also sugar.

Protein bars are usually sweetened with highly processed sweeteners such as rice syrup, corn syrup, and tapioca syrup. Some are sweetened with sucralose, an artificial sweetener made from a chlorine compound.

Try boiled eggs, cheese, and meat jerky for quick protein.

4. Seed oil mayonnaise

Almost every mayo available lists soy oil as its first ingredient. Soy oil is a seed oil that’s highly processed using solvents like hexane. It’s high in omega-6s, which can be highly inflammatory. Look for mayo that is made with avocado oil and zero seed oils. Chosen Foods mayo and Primal Kitchen mayo are much better options.

5. Sweetened, flavored yogurt

Seventy percent of the yogurt people buy is sweetened, flavored yogurt. This yogurt contains more sugar per ounce than ice cream! It also contains artificial colorings and flavorings.

Opt for plain whole-fat grass-fed yogurt from A2 protein cows. For an even better option, try whole-fat kefir from grass-fed cows, sheep, or goats.

6. Soy protein

Soy protein is a cheap, heavily processed protein found in many foods. It negatively affects your gut and liver. Opt for whole protein sources such as meat, eggs, fish, and seafood.

7. Modified starches

Starches are chains of sugars, often used as fillers. Starches cause a more significant spike in blood sugar than sugar! Consume natural starch from butternut squash, beets, plantains, and purple potatoes.

Zero Sugar Foods Have TONS of Sugar: WHAT??? Jul 20, 2024

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Today, I’m going to tell you the truth about sugar and the effects of sugar.

Doctors and large agencies like the Sugar Association have recently denied that sugar consumption could be dangerous for your health or that it could have any implications for your cardiovascular system. A similar tactic has been used by tobacco companies before they admitted that cigarettes were deadly.

The average person consumes 23 teaspoons of sugar daily, but could they also be consuming hidden sugars?

Hidden sugars are found in products that claim to contain zero sugars. Many ultra-processed foods, such as chips, Cheez-Its, and Goldfish, contain no sugar but are full of starches. Starches have a higher glycemic index than sugar, so they can cause a more significant blood sugar spike.

Heavily processed starches are not like the starch you’d find in a potato or rice. Starches like maltodextrin, modified food starch, or modified corn starch can harm your blood sugar and health. If you include starch in a person’s daily sugar consumption, the average person consumes around 75 teaspoons of sugar each day!

High-sugar diets cause you to deplete your nutrient stores until they are gone. Sugar also causes oxidative damage without the antioxidants to protect you, ultimately leading to chronic conditions, including diabetes, Alzheimer’s, inflammation, and skin problems.

Processed foods are often fortified because they are so devoid of nutrients. Synthetic vitamins sprayed onto processed foods are not an alternative to whole foods!

Stop eating sugar and eliminate starches from your diet. This can reverse the cycle of disease, lower blood sugar, and reverse a fatty liver. Your body will also be able to burn its own fat through ketosis. Ketones are a much better fuel for the heart than glucose.

What Happens if You STOP Using Your Cell Phone Before Bed for 14 Days Jul 19, 2024

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Let's talk about how to fix your sleep. The majority of the population uses their phones before bed. Cell phones and other mobile devices expose you to blue light, which powerfully suppresses melatonin, the hormone that helps you sleep.

If your melatonin is too low, you’ll have difficulty getting to sleep. Just a minute and a half of blue light exposure before bed can reduce melatonin. Blue light blockers or blue light glasses can help reduce blue light exposure.

EMF stands for electromagnetic fields. It is invisible radiation that affects the whole body. It damages communication signals within the cells and may increase the risk of cancer.

Trifield measures electromagnetic fields and radio frequencies. It can be helpful to use this device to measure in the areas where you spend a lot of time.

EMF exposure can affect your sleep quality and how deep you sleep. This will affect how you feel the next day.

Alcohol, caffeine, and nicotine interfere with melatonin. Stress before bed and temperatures above 75 degrees Fahrenheit can also affect sleep quality.

Poor sleep can affect your energy level, productivity, cognitive function, focus, concentration, and creativity. Surprisingly, poor sleep can cause blood sugar problems and increase your risk for type 2 diabetes, dementia, and depression.

If you want to improve sleep quality, try using blue light blockers that work and talk on speakerphone.

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