Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Latest Episodes:

4 Skin Signs That Reveal Heavy Metal Toxicity Sep 27, 2023

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Today we’re going to talk about how heavy metal toxicity can affect your skin. It’s the dose that determines the poison. We’re all exposed to various toxins and heavy metals, but in low amounts, they won’t affect our bodies. There are a lot of different signs of heavy metal toxicity, but I want to cover a few distinct symptoms of heavy metal toxicity to be aware of. One of the best remedies for heavy metal toxicity is distilled water. Try drinking distilled water and then consuming the minerals you need. Potential effects of heavy metals on the skin: 1. Arsenic Arsenic can be found in: • Pressurized wood • Water supply • Insecticides In high amounts, arsenic may lead to: • Hyperpigmentation or hypopigmentation • Keratosis Nutrients that help protect against arsenic toxicity: • Selenium • Zinc • Folate • Carotenoids A great natural remedy to help protect against arsenic poisoning: • Spirulina 2. Cadmium Cadmium can be found in: • Spray paint • Tobacco • Shellfish In high amounts, cadmium may lead to: • Yellowing or tanning of the skin • Skin cancer Nutrients that help protect against cadmium toxicity: • Zinc • Antioxidants A great natural remedy to help protect against cadmium poisoning: • NAC 3. Lead Lead can be found in: • Paint • Water supply • Soil In high amounts, lead may cause: • A blue line on the gums Nutrients that help protect against lead toxicity: • Calcium • Iron A great natural remedy to help protect against lead poisoning: • Calcium EDTA • Alpha-lipoic acid 4. Mercury Mercury can be found in: • Dental work • Fish • Thimerosal In high amounts, mercury may lead to: • Graying of the skin • A pink color on the palms of your hands and soles of your feet Fish and seafood that are low in mercury include: • Anchovies • Catfish • Clams • Crab • Crawfish • Flounder • Herring • Oysters • Sardines • Scallops A great way to help protect against mercury poisoning: • Consume at least one Brazil nut a day

The Best Foods, Smoothies, and Supplements for a Liver Cleanse Detox Sep 27, 2023

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Let’s talk about how to detox the liver naturally and healthily. The liver doesn’t hold or store toxins—it gets rid of toxins. When we’re talking about a liver cleanse, we’re talking about getting rid of fat, inflammation, and scar tissue in the liver. These things weaken the ability of the liver to detox. The liver is the only organ that can completely regenerate, but there is a point of limitation. Keep in mind that you can get rid of 50 percent of the fat in the liver just by going on a low-carb diet. You don’t need to get on a low-fat diet, but a low-carb diet is crucial. Alcohol consumption can lead to fatty liver disease. But, one of the top causes of non-alcoholic fatty liver disease is fructose. The best foods for liver detoxification: • Cruciferous vegetables • Beets • Blueberries • Organ meats • Grass-fed beef • Eggs • Fatty fish (salmon and sardines) • Seafood • Sauerkraut • Kimchi • Kefir • Pickles The best shakes and smoothies for liver detoxification: 1. One cup of blueberries blended with a couple of handfuls of frozen kale and some water 2. One to two cups of whole milk kefir blended with one cup of blueberries and water (optional) The best drink for liver detoxification: 1. Two tablespoons of apple cider vinegar with the juice of one lemon (or one blended whole lemon) and 12 ounces of water The best supplements for liver detoxification: • Milk thistle • Choline • Turmeric • Purified bile salts • Probiotics • Tocotrienols Check out my other videos on supporting a healthy liver and my Liver Cleanse supplement, designed with your liver in mind.

The #1 Exercise to Lose Belly Fat (Easily) Sep 27, 2023

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Today, I want to share some essential information on how to get rid of belly fat fast.

Exercise contributes to about 15% of belly fat loss, and diet contributes about 85%.

The first step to burning fat is to switch the body’s fuel source from glucose to fat. Whether you burn sugar or fat depends on one hormone: insulin.

If your insulin goes up, you’ll burn sugar, and you won’t burn fat. If your insulin goes down, then you can burn fat.

Fat calories don’t influence insulin to any significant degree. But that doesn’t mean you can just consume unlimited amounts of fat and lose weight.

You also have to reduce your carbohydrates to force the body to burn fat. Once you start burning fat fuel, the body will develop a more available type of energy called ketones. Ketones are the byproduct of fat—energy your body can use as fuel.

Eating also increases insulin. To get into fat-burning mode, you need to lower your insulin by reducing your carbohydrates and doing intermittent fasting.

It’s also important to remember that even a little bit of carbs can stop you from burning fat. Consistency is key with this fat loss program. But, if you do this program 100 percent, your body will become an efficient fat-burning machine.

Getting into a state of fat-burning can help reduce insulin resistance, which may help correct a slow metabolism and help you lose stubborn weight. With these problems out of the way, you’ll notice a lot of success when you add exercise.

To help improve insulin resistance, try adding one tablespoon of apple cider vinegar to your water and drink that two to three times a day using a straw.

The best exercise to burn belly fat is walking. Walking can help you lose belly fat even more than doing high-intensity exercise.

High-intensity interval training can help improve certain hormones and is essential for building muscle. But walking is better for losing fat.

It’s essential to walk an hour or two hours a day. Try using a pedometer and working on increasing your steps to 8,000 to 10,000 steps per day.

The most beneficial thing to do is walking along with high-intensity interval training. However, you will get more benefits out of walking.

The Best OZEMPIC Alternative (Without the Side Effects) Sep 26, 2023

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Let’s talk about Ozempic. Ozempic is an injectable drug that’s used to help people lose weight. Yes, it may work. But it’s expensive and has serious potential side effects.

Ozempic increases a certain receptor that helps slow down digestion and decreases appetite and cravings. It also helps restore insulin levels and blood sugar levels.

Potential side effects of Ozempic can include:

• Nausea

• Vomiting

• Bloating

• Abdominal pain

• Headaches

• Gas

• Constipation

• Diarrhea

• Heartburn

• Dizziness

• Thyroid cancer

• Suicidal thoughts

• Pancreatitis

• Kidney disease

• Retinopathy

• Muscle loss

• Gastroparesis

The question is, will Ozempic really solve your weight loss problem without giving you a different problem? How about an alternative? Thousands of natural chemicals in plants have therapeutic health benefits with rarely any side effects.

The best natural remedies for weight loss:

1. Panax ginseng

2. Berberine

These home remedies for weight loss are great to use in combination with changing your diet. The best diet plan for weight loss is the Healthy Keto® diet with intermittent fasting.

Not only will the Healthy Keto diet and intermittent fasting help support weight loss, but they also help reduce hunger and cravings. This is a weight loss plan you can do long-term and at a fraction of the cost of Ozempic.

The top benefits of the keto diet that go beyond weight loss include:

• Improved cognitive function

• Better mood

• Enhanced liver function

• Preserved muscles

• Healthy digestion

The #1 Best Food for Your Brain Sep 26, 2023

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Let’s talk about the #1 food for the brain.

It’s a misconception that the brain can't regenerate—certain parts of the brain can regrow.

The top foods to avoid to support a healthy brain are:

1. Omega-6 fatty acids (soy oil, corn oil, canola oil, and cottonseed oil)

2. Sugar

3. Refined carbs

The best food to support brain health is wild-caught salmon.

Wild-caught salmon can help enhance the brain in many ways, including supporting:

• Memory

• Focus

• Thinking

• Problem-solving

• Learning

It may also be beneficial for those with mood disorders or brain inflammation. Consuming more wild-caught salmon may even help reduce insulin resistance, which is at the core of many brain problems.

The brain is the fattiest organ in the body. Omega-3 fatty acids are the healthy fats your brain needs. They’re the building blocks of your brain. Wild-caught salmon is rich in omega-3 fatty acids.

Wild-caught salmon is keto-friendly. It’s low-carb and has a good amount of protein and nutrients. But, to get these incredible benefits for the brain, be sure the salmon you choose is wild-caught and not farm-raised.

Try having your salmon with a kale salad topped with olive oil and unfortified nutritional yeast to take your brain health to the next level.

WARNING: Watch This Video Before Eating Another Egg Sep 26, 2023

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Let’s talk about conventional eggs vs. pasture-raised, organic eggs. There is a huge difference between the typical eggs at your grocery store and pasture-raised eggs.

Conventional eggs aren’t highly regulated. Even the expiration date isn’t regulated, so they may sit on the shelf for months before you get them.

However, one of the biggest issues we want to look at is what the chickens producing these eggs are fed. Chickens are meant to consume insects and worms. Instead, they’re fed GMO corn and soy.

What’s really shocking is that there is another ingredient in common chicken feeds called animal byproducts or animal protein products.

These animal protein products can include:

• Feathers

• Organs

• Blood

• Skin

• Manure

Even the vegetarian feeds are corn and soy—and it’s unnatural for chickens to consume grains alone.

Many people think that the color of a yolk will tell you the health of an egg. However, synthetic dyes are sometimes used in chicken feeds to give the yolk a certain color.

If a chicken eats what it should, the egg yolks will have a naturally vibrant golden color. In nature, it’s the antioxidants that give eggs this natural color. Eggs that have less of this natural color have fewer antioxidants.

Conventional eggs are produced by chickens in cages that never see the light of day. These chickens are very crowded and stressed.

Cage-free eggs are from chickens that are cage-free, but they’re still crowded in an enclosed space. Antibiotics can also be used on conventional and cage-free chickens.

Free-range chickens have slightly more space than cage-free chickens, and they have limited outdoor access. However, pasture-raised chickens have far more space and the ability to forage for food.

Pasture-raised eggs have higher amounts of fat-soluble vitamins and other essential nutrients. Organic, pasture-raised eggs are antibiotic-free, hormone-free, arsenic-free, and free of pesticides, insecticides, and herbicides.

Not only that but organic, pasture-raised eggs are produced by chickens that aren’t fed poultry slaughter byproducts.

You may have noticed omega-3-enriched eggs on the market. You don’t know the source of omega-3 fatty acids that are being used, and I think you’d be better off going with organic, pasture-raised eggs. Or, try raising your own chickens if possible!

When to Change Your KETO DIET Sep 25, 2023

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Let’s talk about the signs you need to change your ketogenic diet and what to do if you experience side effects on keto.

Top signs you need to change your keto plan:

1. Feeling tired or weak

2. Looking older

3. Heart palpitations

4. Hunger

5. Cravings

6. No weight loss

7. Kidney stones or inflammation

The ketogenic diet plan is the reduction of carbohydrates. But, even though it may help prevent specific health concerns, reducing carbohydrates alone does not build your health. You must focus on what you’re replacing your carbs with and how those calories affect your health.

The Healthy Keto diet takes the keto diet to the next level by focusing on consuming high-quality keto-friendly foods with positive health impacts.

Top things to do to avoid keto-adaptation symptoms or keto flu symptoms and to make sure your keto plan goes smoothly:

1. Increase your B vitamins and electrolytes

• Take unfortified nutritional yeast

• Consume seven to ten cups of salad a day or take electrolyte powder

• Consume plenty of sea salt

2. Consume nutrient-dense, organic foods

• Pasture-raised eggs

• Grass-fed, grass-finished beef and organ meats

• Wild-caught fish

• Wild-caught seafood

*Important nutrients:

• Zinc

• Vitamin D

• Iron

• Iodine

• Vitamin A

3. Balance your omega-3 to omega-6 ratio (should be 1:1)

• Avoid soy, corn, canola, and cottonseed oil

• Consume more cod liver oil, wild-caught fatty fish, and grass-fed beef

4. Read ingredients, including in “keto-approved” foods, and avoid:

• Gluten

• Corn fiber

• Dextrin

• Maltodextrin

• Sugar alcohols (especially maltitol)

• Milk solids

5. Do intermittent fasting

• Consume one to two meals a day without snacks

• This is essential to support a healthy body and to see positive results

6. Avoid dirty keto, which can include conventional low-quality foods, such as:

• Grain-fed animal products

• GMO foods

• Pesticides

• Herbicides

• Preservatives

7. Consume organic vegetables grown in soil (locally sourced if possible)

• Avoid hydroponic fruits and vegetables

8. Switch to a carnivore diet if you experience bloating or gut inflammation after consuming raw vegetables

• Consume different types of healthy, quality protein

• Consume cooked vegetables

• Consume fermented vegetables

9. If you’re prone to kidney stones, drink at least two and a half liters of fluid a day and avoid certain foods, including:

• Spinach

• Almonds and almond butter

• Kiwi

• Strawberries

• Chocolate

Raw vs. Cooked Veggies: Which is Better? Sep 25, 2023

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Is it healthier to consume cooked vegetables or raw vegetables? That’s what we’re going to cover today.

Vegetables have numerous health benefits. They are packed with important vitamins and minerals and are high in fiber.

Vegetables are also loaded with phytonutrients, which are hard to get from other types of foods. Phytonutrients have a range of incredible health benefits, from protecting against inflammation to fighting cancer.

Raw vegetables grown on soil even contain probiotics, which are friendly bacteria. Organic vegetables have a higher diversity of friendly microbes than non-organic vegetables. But keep in mind that the more you cook a vegetable, the more you’ll lessen the probiotic effects.

It’s important to note that not everyone can tolerate high amounts of vegetables. If you are immune compromised or have any inflammatory condition in the gut, you may have difficulty consuming vegetables.

If you consume raw vegetables and you feel worse, you may do better on the carnivore diet for a while. However, you could also try fermented vegetables or cooked vegetables.

When you cook vegetables, you destroy many of the vitamins and enzymes in them. Heat also kills the microbes in vegetables.

However, if you lightly steam or sauté your vegetables, you won’t lose minerals or as many vitamins. Steaming or sautéing vegetables may actually enhance the phytonutrients—but the data on this is inconsistent.

As far as raw vegetables vs. cooked vegetables, I believe it’s best to consume a good portion of your vegetables raw. But, certain vegetables should be cooked, like Brussels sprouts, broccoli, and cauliflower.

The worst thing you can do as far as preserving the nutrient content in your vegetables is to fry them. You can still consume fried vegetables but don’t think you’re getting a lot of nutrients from them.

What Does OLIVE OIL Do for Your Body? Sep 25, 2023

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Olive oil is rich in antioxidants and has anti-inflammatory and anti-cancer effects. Olive oil also has incredible effects on certain parts of the body, including:

• The cardiovascular system

• The nerves and brain

• The skin

• The eyes

Olive oil is a good source of healthy fats and contains vitamins E and K1. However, the real benefits of olive oil occur because of a group of plant chemicals called polyphenols.

Polyphenols produce many amazing effects on the body, like helping to prevent complications from chronic disease and oxidative stress.

It’s crucial to get real olive oil that’s organic. This is because glyphosate (an herbicide) blocks a plant’s ability to produce amino acids and polyphenols. Glyphosate can also lead to a myriad of other health concerns.

Keep in mind that salads contain polyphenols and other phytonutrients. Plus, adding olive oil to salads helps increase the absorption of phytonutrients.

The 8 Foods That Negatively Impact Your Skin Health Sep 24, 2023

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Today let’s talk about what foods to avoid for healthy, vibrant skin and the best ways to handle skin problems.

Altered hormones or an issue with your biochemistry can lead to all kinds of skin issues. It’s crucial to focus on what you're putting in your body to get rid of acne and other skin problems.

The worst foods for your skin:

1. Low-fat foods

2. Sugary foods

3. Grains and alcohol

4. Vegetable oils

5. Processed protein

6. Milk and whey protein powder

7. Low-antioxidant foods

8. Foods that destroy the gut flora

The best diet tips for healthy skin:

• Consume higher amounts of fat

• Avoid sugar and carbs