Dr Bergs Healthy Keto And Intermittent Fasting Podcast

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

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 i

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. Mos

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 qual

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 pu

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

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 a

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

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 suga

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 abo

Today, I’m going to share some important information about vitamin D. The VITAL study, which involved 26,000 people, concluded that vitamin D supplementation is essentially worthless. The study found that vitamin D supplementation did not reduce the risk of cancer, major cardiovascular events, stroke, or cardiovascular death. In this study, they used the same trial protocols used in drug trials. One group received vitamin D, and the other received a placebo. We naturally have vitamin D in our systems from our diet and the sun, but no baseline vitamin D was determined in this study. Everyone in the study, including the placebo group, was permitted to take up to 800 IU of vitamin D per day. Furthermore, the VITAL study measured vitamin D in the blood, which is the inactive form. This is the reservoir of vitamin D that supports the skeletal system and calcium regulation, but this was not tested for. Vitamin D is involved in another system that supports the immune system, prevents cancer, is anti-inflammator

Please join me in welcoming Professor Bruce Hollis! Professor Hollis’ research has provided a new understanding of the importance of vitamin D and its full range of functions. Vitamin D has been understood as an essential nutrient for skeletal integrity and maintaining blood calcium levels. As microbiology and research developed, researchers found that many cells that had nothing to do with the skeleton could respond to vitamin D, including cancer and immune cells. Vitamin D exists in different forms inside the body. When you take a supplement or sunlight hits your skin, you’re dealing with the inactive form of vitamin D. It is then turned into a compound called 25-hydroxy vitamin D, the intermediate form of vitamin D that stays in the blood for weeks. This form is picked up in blood tests but isn’t easily accessible by the tissues that might need it. The final form of vitamin D is one of the most potent hormones, 125 di-hydroxy vitamin D. Vitamin D is converted into the active form in the kidney but can

Today, we're going to talk about the most powerful group in the food industry—the four companies control 90% of the grain trade. This includes products made from corn, soy, wheat, sugar, and rice, which comprise about 68% of the average person’s calories in the United States. The 4 following companies are the middleman between farmers and food corporations: 1. Archer Daniels Midland 2. Bunge 3. Cargill 4. Louis Dreyfus There is a lot of corruption in the food industry. Many “junk food brands” also own organic and natural brands, pet food, and vitamin and supplement companies. Starches, sugars, and seed oils are the main ingredients in almost all ultra-processed foods. The sugar is used to keep you wanting more, seed oils are repurposed waste, and starches are a chain of sugars used as a filler. Starches cause more of an insulin spike than sugar. Sugar has a glycemic index of 65 compared to 185 for maltodextrin! Fillers and starches can cause major health problems. The market follows the demand,

Today, I’m going to tell you about the healthiest ice cream and the worst ice cream! The worst ice cream for your health is Ben & Jerry’s! It contains cream, liquid sugar, skim milk, more sugar, brown sugar, soybean oil, and tapioca flour. There are 49 carbs per serving, with 3 servings in a single pint! That’s around 35 teaspoons of sugar! Breyers ice cream contains 21 grams of carbs and 18 grams of sugar per serving. Breyers uses high fructose corn syrup instead of cane sugar. Breyers vanilla ice cream is a step up from the other flavors. It contains milk, cream, sugar, xanthan gum, and natural flavors. Breyers Carb Smart ice cream is their low-carb ice cream option. It contains maltitol syrup, which can cause gastrointestinal problems. It also contains soluble corn fiber and sucralose, a chlorine-based sweetener. Haagen-Dazs is a better option. It contains cream, skim milk, egg yolk, cane sugar, and natural flavoring with 14 teaspoons of sugar compared to 35. Keto ice cream contains cream, wate

Please join me in welcoming Dr. Chris Knobbe! Dr. Knobbe is an ophthalmologist who has been working on seed oil research for the past 13 years. His research investigates industrial seed oils and their connection to obesity, diabetes, and almost all the chronic diseases that plague us today. Sugar consumption levels did not change much between 1922 and 1987; however, obesity increased by 600%! During this time frame, vegetable oil consumption went from 78 calories per person per day to 497 calories, respectively! The average American gets around ⅓ of their calories from seed oils. In 1890, diabetes was incredibly rare, affecting around 0.0028% of the population. By 2016, 13% of the population had diabetes. How do seed oils contribute to diabetes? Simply put, seed oils drive mitochondrial dysfunction, inhibiting the body's ability to burn fuel properly. Seed oils are rich in omega-6 fatty acids that accumulate in our body fat, cell membranes, and mitochondrial membranes. These polyunsaturated fats c

1. Accepting the wrong health advice as fact Just because someone is a doctor doesn’t mean you should trust them blindly. 2. Depending on protein powder for protein Protein powder is incomplete compared to animal protein. It doesn’t offer the vitamins and minerals needed to stay healthy. 3. Treating symptoms and ignoring the cause This is the main problem with the medical system. Healthcare practitioners prescribe medication to fix a problem instead of addressing the root cause. This is especially problematic when treating chronic disease because if you get off of the medication, the problem does not go away. 4. Focusing on salt reduction to reduce high blood pressure Instead of focusing on salt reduction, which will cause weakness and other problems, focus on increasing potassium. Potassium keeps your arteries healthy and flexible. 5. Choosing unsaturated fats over saturated fats Unsaturated fats like seed oils are highly refined and are in almost every ultra-processed food. Avoid them! 6. Avoidi

Today, I’m going to share some of the amazing benefits of dry fasting and water fasting. There are over 50 genes that protect us from famine and drought and produce many health benefits. Fasting can help you lose weight, burn fat, and live longer. It helps improve cardiovascular health and can improve your blood sugars. A study involving birds compared birds who ate food and drank water, birds who only drank water, and birds who were essentially dry fasting as they flew across the desert. The group of dry-fasting birds generated 6 times more water than the group of birds that drank water! The dry-fasting birds also burned more fat. When fat is burned with oxygen from the air, it turns into water. The idea that we need massive amounts of water was developed from a campaign that terrified us of dehydration! You don’t need to overdo it with water; you just need to drink when you’re thirsty. Dry fasting is a useful tool for weight loss, but you want to ensure you do it correctly for the most fasting benefits.

Justin Richard has collected a wealth of information using a continuous glucose monitor to experiment with different foods and their effect on his blood sugar. He explains how monitoring your glucose can help you stay healthy, too! Justin has a family history of type 2 diabetes, so he wanted to learn more about insulin resistance to prevent the same fate. He noticed his energy levels diminishing in his late 40s, especially after eating certain foods, so he began using a CGM (continuous glucose monitor) to investigate. When he first experimented with the CGM, Justin followed his typical diet, which consisted of many highly processed foods. These foods elevated his blood sugar, and it remained elevated for quite some time. Anytime you eat, especially carbs, your blood sugar rises. Depending on the type of food, you'll experience either a slight or dramatic rise. Justin was surprised by the effect white flour, bread, and whole wheat bread had on his blood sugar. He explains that there is a minimal dif

Today, I’m going to share some of the not-so-common reasons why you might be struggling to lose weight. Insulin is at the heart of a slow metabolism. Insulin is triggered by sugar and other foods that act as sugar in the body. Ultra-processed foods like chips and Cheez-Its have 0 sugars but contain carbs with very little fiber. They also contain starches—strings of sugars connected together. Starches act like sugar in the body, but worse! They are higher on the glycemic index, so they cause a higher blood sugar spike than sugar. Seed oils can also cause problems with insulin, affecting weight loss. Stress and lack of sleep can also affect weight loss. So, how do you fix an insulin problem? •Reduce sugar and starch consumption •Stop snacking •Exercise •Get more sleep It takes 24-48 hours to get into ketosis. If you have a glass of wine one night and then just one piece of bread the next, you are not going to be in ketosis. Sometimes, your eating plan is working, and you just don’t know it yet. If you

Many people believe that raw milk is the number one cause of pathogens in dairy, but is it the raw milk itself causing the problem, or is it contaminated milk? It's important to remember that just because something is pasteurized doesn't automatically make it safe. It's also important to understand that E. coli is not just found in raw milk but can be present in pasteurized milk, too. In fact, we all have E. coli bacteria in our gut right now, which helps with digestion. The problem arises when certain strains of E. coli become pathogenic due to unsanitary conditions on the farm where the milk is produced. This is why knowing where you're getting your dairy products from is crucial, and ensuring that the farm follows strict hygiene protocols. If proper precautions are taken and the farm is clean, raw milk can be a beneficial option. One of the main benefits of consuming raw milk and raw milk cheese is that they contain enzymes that aid digestion. For example, lactase helps break down lacto