Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Let’s talk about how to stop period pain or menstrual cramps. With period cramps, you experience cramping in the lower part of the body. It’s the uterus itself that’s cramping or contracting, which can cause a painful period. A great way to get instant relief from menstrual cramps is to try stretching. To do this stretch, you need to lay on your stomach and push your hands into the ground straightening your arms and stretching your back. However, to get to the root cause of the issue and get rid of menstrual cramps, we need to lower a chemical in the body called prostaglandins. People will typically use ibuprofen to lower prostaglandins. But ibuprofen has side effects. Thankfully, there are natural alternatives you can try to help lower prostaglandins. The best natural remedies for menstrual cramps: 1. Cinnamon 2. Vitamin D3, calcium, and magnesium 3. Omega-3 fatty acids (cod liver oil) 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...

Today, I want to cover the symptoms of a vitamin B6 deficiency you may have never heard of before. “They” say it’s rare to become deficient in vitamin B6. However, it’s possible to have a subclinical B6 deficiency that still affects your well-being, even if it’s not a full-blown vitamin B6 deficiency. Vitamin B6 is important to support a healthy body. Typically, there are no side effects of taking vitamin B6 if you take less than 200 mg daily. If you take too much vitamin B6, you could experience toxicity effects. However, you would have to consume over 1000 mg of vitamin B6 per day to cause any issues. Foods rich in vitamin B6 are: • Beef • Pork • Fish • Chicken It’s pretty well-known that if you have low vitamin B6, you may experience symptoms, including: • Rashes around the nose • Cracks or rashes around the mouth • Pink eye • Anemia • Neurological problems • Numbness in the hands and feet • Depression Surprising symptoms of a vitamin B6 deficiency: 1. Inflammation (especially gut inflammation) 2. Inability to control polyunsaturated fatty acids 3. Deficiencies in neurotransmitters 4. Inability to convert ALA to DHA 5. Poor selenium function 6. Inability to convert tryptophan to niacin 7. Alopecia 8. Seizures 9. High homocysteine levels 10. Increased risk of autism 11. Increased risk of gut pathogens Causes of vitamin B6 deficiency: • Processed foods • Diuretics • Blood pressure medications • Antibiotics • Birth control pills • Alcohol • Pregnancy or lactation • Smoking • Herbicides • Ginkgo biloba DATA: https://microbiomejournal.biomedcentr... https://onlinelibrary.wiley.com/doi/1...

Today, I’m going to cover the root causes of inflammation. Being in practice for thirty years gave me the opportunity to see a wide range of different cases and causes of inflammation—things you won’t find on Google. Top causes of inflammation: 1. A gallbladder issue or bile sludge 2. Vitamin D deficiency 3. Stress or loss 4. Ingredients in restaurant foods 5. Sugar, grains, gluten, and seed oils 6. Unhealthy keto snacks 7. Visceral fat 8. High iron levels 9. Alcohol 10. Food allergies and food intolerances 11. Frequent eating 12. Oxalates and lectins in vegetables The best natural ways to get rid of inflammation: • Get on the Healthy Keto® diet • Start intermittent fasting • Take vitamin D3 • Consume glutamine as a supplement or from red meat or cabbage (if you have gut inflammation) DATA: https://www.ncbi.nlm.nih.gov/pmc/arti...

Let’s talk about why it’s so difficult for women to lose belly fat after menopause—and what to do about this issue. When a woman goes through menopause, her ovaries no longer produce or release eggs. This big change leads to a cascade of other changes. The ovaries also make hormones, which means a woman in menopause will have lower hormone levels. However, when this happens, the adrenal glands are supposed to act as the backup system for the ovaries. The adrenal glands make all of the hormones that the ovaries make. If the adrenal glands are strong and stable when a woman is going into menopause, they may experience fewer symptoms. It’s not normal to experience symptoms of menopause unless there’s a problem with the adrenal glands. Another part of the body we need to focus on is the parasympathetic nervous system. The parasympathetic nervous system is the recovery system of the body. It influences your sleep and ability to recover. Fat burning occurs in the recovery phase. Exercising your parasympathetic nervous system will help reduce cortisol, support sleep, and get rid of belly fat. In order to strengthen your parasympathetic nervous system, it’s crucial to increase the time you rest in between your reps and sets of exercise, as well as the days of exercise. You have to make sure you don’t overtrain and give your body a chance to completely recover and reset. How to lose belly fat after menopause: 1. Do high-intensity exercises with longer rest periods 2. Don’t overtrain 3. Don’t train over soreness 4. Focus on getting more sleep 5. Take advantage of chiropractic care, massage therapy, or physical therapy 6. Consume omega-3 fatty acids 7. Take DHEA 8. Go on a low-carb diet with intermittent fasting 9. Get plenty of magnesium, choline, vitamin B1, and vitamin D 10. Try lemon balm, passionflower, or ashwagandha

I’m not against the vegan diet. But there are some key tips to follow if you’re trying to do keto as a vegan. A vegan diet can still be an unhealthy diet. It’s crucial to ensure you’re getting the nutrients you need no matter what diet you’re on. Some of the top things to avoid if you’re vegan are: • Textured vegetable protein • Soy protein isolates • Fake meat • High-fructose corn syrup • Gluten Certain nutrients are easy to get on a vegan diet. But, it’s difficult to get vitamin B12, selenium, iron, zinc, vitamin A, and vitamin D if you eat a vegan diet. It’s also difficult to get omega-3 fatty acids and amino acids if you’re vegan. If you’re going to do a vegan version of the ketogenic diet, you need to go beyond just lowering your carbs and consuming high amounts of fat and a moderate amount of protein. You also really need to focus on getting the nutrients you need. If you’re going to consume grains, you want to consume grains that are gluten-free, including: • Oats • Quinoa • Millet • Teff • Buckwheat You can also consume products made with almond flour. But keep in mind that when you consume grains, nuts, or legumes, you need to germinate them first to get rid of anti-nutrients. Top vegan, keto-friendly foods to include in your diet: • Nutritional yeast (non-fortified) • Sauerkraut (raw version) • Raw wheatgrass juice powder • Spirulina • Seaweed or sea kelp • Extra virgin olive oil, coconut oil, or red palm oil • Carrots • Squash • Bell peppers • Leafy greens • Nuts • Hummus • Avocados You may also want to take taurine, an important amino acid, as a supplement to help avoid issues ranging from anxiety to gallstones.

Sleep has a significant impact on your health. I want to cover the top things that can prevent you from getting a good night’s sleep. There’s a direct correlation between your sleep and overall heart function and longevity. A lack of sleep can affect your blood sugar levels and increase cravings and hunger. Poor sleep can also raise your cortisol and affect your mood. The top things that prevent you from sleeping: 1. High cortisol 2. Low vitamin D 3. Low calcium 4. Low magnesium 5. Low potassium 6. A bad sleeping environment 7. Taking melatonin 8. Blue light and EMF 9. Low vitamin B12 10. Low vitamin B1 11. Low zinc 12. Stimulants Cutting out sugar and going on a low-carb diet is crucial to help you start sleeping better. Also, avoid eating too late or overeating to help support better sleep. Another great tip is to focus on your breathing to help you fall asleep fast. 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...

Let’s talk about probiotics. Probiotics are friendly bacteria in very high numbers. You have ten times more microbes than your own cells, and these microbes make up a significant part of your immune system. Friendly microbes support gut health and make bile, vitamins, and neurotransmitters. Here are seven key things you need to know about probiotics: 1. Probiotics are not just good for gut health but also for many other areas of the body. 2. Use antibiotics sparingly, and anytime you take an antibiotic, take a probiotic at the same time. 3. Try natural antibiotics, like garlic, oregano, colloidal silver, black walnut extract, tea tree oil, and cranberry. 4. Plain kefir contains diverse, friendly microbes in higher amounts than yogurt. 5. Having low stomach acid increases your risk of SIBO. Don’t consume probiotics if you have SIBO. Instead, try betaine hydrochloride, natural antibiotics, and fasting. 6. Soil-based vegetables contain good bacteria. 7. Probiotics make metabiotics, which have a lot of potential health benefits.

Today, I’m going to cover the best keto foods to keep in your refrigerator. This will not only make keto easy but also healthy. The ketogenic diet is a low-carb diet. But that’s not enough to necessarily make it healthy. For example, if you’re on the keto diet, you could still go to a fast food restaurant without going off the plan. That’s why I like the Healthy Keto diet, which focuses on high-quality, nutrient-dense, low-carb foods. Ultra-processed foods are very quickly replacing our traditional foods. These foods have been severely altered to the point they don’t resemble food anymore. The go-to foods you should always have in your home on keto are not only low-carb, but they’re the opposite of ultra-processed. The best keto foods to keep in your home: 1. Grass-fed meats 2. Pasture-raised organic eggs 3. Soil-based vegetables and lettuce 4. Homemade salad dressings 5. Grass-fed butter 6. Grass-fed organic cheese (raw if possible) 7. Avocados 8. Organic berries 9. Wild-caught salmon, sardines, and other fatty fish 10. Shellfish 11. Organic walnuts and pecans 12. Organic Valencia peanut butter 13. Organic celery 14. Raw sauerkraut 15. Organic low-sugar bacon

There is a big myth about apple cider vinegar, and it has to do with the "mother." Let’s talk about it. The mother in apple cider vinegar is a combination of two things: friendly bacteria and enzymes. You can’t actually see bacteria or enzymes. This means you can’t see the true mother in apple cider vinegar. What you see at the bottom of a bottle of apple cider vinegar is the leftovers of the fermentation process. It’s just unfiltered particles from the apples or maybe fiber—there’s not necessarily enzymes or probiotics in it. When apple cider vinegar is pasteurized, the heat kills bacteria and enzymes. High pressure can also kill bacteria and enzymes. Fairchild’s is the only brand of apple cider vinegar that produces and sells their product. They produce a high-quality organic raw apple cider vinegar product. It’s also undiluted and much stronger than Bragg Apple Cider Vinegar, which is diluted with water. I don’t get anything from promoting their product, but when I find a really good product like this one, I like to share it with others. Recommended Apple Cider Vinegar: https://www.fairchildsvinegar.com/

I want to clear up some confusion about electrolyte powder and explain why it’s so beneficial. Electrolytes are electrically charged minerals. One of the main purposes of electrolytes is to power the nervous system, which powers the muscles and organs. Electrolytes are responsible for important functions in the body, including: • Nerve transmission • Muscle contraction • Fluid movement (hydration) • pH • Energy Electrolyte deficiency can impact the body in many different ways. Side effects of electrolyte deficiency can include: • Weakness • Fatigue • Brain fog • Dehydration • Palpitations • Dizziness • Cramps (especially at night) Top causes of electrolyte deficiency: • Consumption of refined carbs or sugar • Diuretics • Stress • MSG • Excess water consumption • Vomiting • Diarrhea • Diabetes • Sweating Generally, two types of electrolytes are available: sport and regular. My Sports Hydration Electrolytes, for example, contain a different balance of potassium and sodium than my regular Electrolyte Powder. This is because when you exercise and sweat, you need more sodium. It wouldn’t be a problem if you took my regular Electrolyte Powder while exercising, but you must take extra sea salt during the day. Sodium and potassium are two vital electrolytes for the body, and it’s crucial to have them in the correct balance. The daily requirement for potassium is 4700 mg, which can be challenging to get from the diet alone. You need to consume at least seven to ten cups of salad daily to get the potassium you need. This is why many people choose to enhance their diet with electrolyte powder. If we look closer at different electrolyte powders, mine has more potassium and sodium by far. Other top brands only contain three electrolytes and insane amounts of sugar. Compared to Dr. Berg Sports Hydration Electrolytes, which contain five electrolytes in much higher amounts, with trace minerals and zero sugar. It has organic stevia, natural flavoring, and no hidden maltodextrin.

Today, I want to cover the different causes and remedies for rib pain or costochondritis. The first symptom of costochondritis is chest pain. So, it can sometimes be mistaken as a heart problem. The typical treatments for costochondritis are medications, steroids, or injections. The cause of costochondritis is considered unknown. However, from my experience, I think there are two primary causes: 1. An old injury to the front chest cavity or an injury in the back part of your ribs or spine. 2. A vitamin D deficiency. Unilateral sports, like golf, tennis, or baseball, may also lead to this condition. If your pain is on the lower right side of your rib cage, it may be caused by a gallbladder issue. In my opinion, even spending a lot of time in front of a computer could lead to this condition. One of the best natural remedies for costochondritis is vitamin D. I would take 10,000 IU of vitamin D3 a day along with 100 mcg of vitamin K2 (the MK7 version). Certain stretches and exercises may also help with this condition as well as promote relaxation and sleep. The mobility stick or the massage device I created are great tools to help with these stretches. Mobility Stick Website: https://stickmobility.com/ DATA: https://www.hindawi.com/journals/crim...

Consuming the wrong diet isn’t the only cause of high blood sugar. If you don’t know what’s causing your high blood sugar levels, you need to check this out.

Try these tips to avoid the biggest intermittent fasting mistakes and boost your success on your health journey. There are seven big mistakes people make when they start intermittent fasting. Today, I’m going to cover what they are and how to avoid them. The biggest intermittent fasting mistakes: 1. Eating too much of the wrong foods when not fasting, like peanut butter, almond flour, and keto bars or desserts • Consume organic Valencia peanut butter. • Consume celery with your peanut butter. • Consume other types of nuts. • Include healthy, high-quality foods in your diet, like meats, eggs, fish, and vegetables. 2. Not doing keto and intermittent fasting together • Doing keto and intermittent fasting together will make fasting easier and boost your results. 3. Doing low-result patterns of fasting • Choose a pattern that includes one to two meals a day with no snacks between your meals. • Try to go as long as you can before you have your first meal. • Try to make your eating window only two to four hours and your fasting period at least 20. 4. Stuffing yourself • Your body consumes your own fat when you’re not eating food. • Don’t worry about how many calories you need to consume. Instead, just think about what you feel comfortable eating in your meal. 5. Not taking B vitamins and electrolytes • Your body demands more B vitamins and electrolytes when you’re fasting. • Get B vitamins from a natural source like nutritional yeast. • Consume a high-quality electrolyte product with high amounts of potassium and no hidden maltodextrin. 6. Not doing the healthy version of the keto diet • Avoid dirty keto and do Healthy Keto® instead. 7. Stopping if they plateau • You may lose more weight at first because it’s water weight. After you lose water weight, your weight loss may slow, but you’re burning fat—this is normal. • There are things you can do to speed up the process, like fasting longer, cutting your carbs lower, doing periodic prolonged fasting, exercising, sleeping longer, reducing stress, and taking berberine or cinnamon.

Learn more about what causes inflammation and discover the best food for inflammation.

Discover how to get to the root of sciatica pain and take your recovery to the next level.

Eggs are one of the best foods in the world to support a healthy body. But did you know these things about eggs?

Is drinking a lot of water healthy or not? Here’s what you should know.

Discover the best natural remedies to get rid of eye floaters!

Check out this updated video with even more tips on how to use kefir to sleep better at night.

Many people think they’re getting enough magnesium from their diet—they're not.

It’s crucial to not only know which foods give you nutrients but also which foods rob you of nutrients. Be sure to avoid these foods that deplete nutrients.

Vitamin D is crucial to support a healthy body. Here are 23 symptoms of vitamin D deficiency you may have never heard of before.

Did you know H. pylori is behind some cases of anemia? H. pylori is a type of bacteria that most of the population already has. When the timing and environment are just right, H. pylori can come out of remission and create all sorts of problems. H. pylori primarily causes issues like gastritis, ulcers, and stomach atrophy. It typically comes out of remission when the stomach loses acidity. Some people are also more susceptible to getting an H. pylori infection. H. pylori bacteria also have unique survival mechanisms that help them thrive. One of these mechanisms leads to iron and B12 deficiencies. If you’re taking vitamin B12 and iron for anemia and it’s not helping, it could be because the real problem is in the stomach. The typical treatment for H. pylori is months of antibiotics. But, if you develop antibiotic resistance to H. pylori, they won’t work anymore. Antibiotics can also have side effects. We need to look at alternatives to get rid of H. pylori naturally. The best natural alternatives: 1. Take natural antibiotics (sulforaphane and wormwood extract) 2. Support your stomach by taking zinc 3. Take betaine hydrochloride or apple cider vinegar (if gastritis, inflammation, and ulcers are non-existent) 4. Take a probiotic or consume probiotic foods (sauerkraut and pickles)

Today we're going to talk about the best and worst foods for lower abdominal pain. There are many different causes of lower abdominal cramping or pain. But, in my opinion, we can usually trace the problem back to the person's diet and malabsorption. If a person has a problem with malabsorption, they may also experience bloating, diarrhea, or loose stool. The more inflammation or gut problems you have, the more sensitive you're going to be to certain things like gluten, lactose, fruit, grains, legumes, beans, nuts, and seeds. A good thing to consume would be a stew with homemade bone broth. The collagen in the stew is great for inflammation in the gut. Adding vegetables to the stew is also fantastic because they will cook down to the point where they shouldn't bother your digestive system. High-quality saturated animal fats are important to help support the gut. This means the meat you add to your stew should have skin on it and should be fatty. Lactose-free whole-milk kefir or lactose-free goat milk kefir is also great to help support healthy digestion. To support the colon, you may want to consume probiotic foods. Ghee and fermented vegetables may also be beneficial. The best vegetable for digestive issues is cabbage. This may be because it contains sulforaphane or certain phytonutrients. Even people who have digestive problems like gastritis or irritable bowel syndrome may find it easier to consume cabbage.

Today, let’s talk about the benefits and dangers of fasting. Some of the top benefits of fasting include weight loss, cognitive improvements, and enhanced heart function. Most of the dangers of fasting I’m going to cover aren’t related to a 16 to 18-hour fast. This applies more to prolonged fasting, which is when a person fasts for 48 to 72 hours—or even longer. The purpose of eating is not just to get fuel. It’s also to get nutrients. When you’re fasting, you’re restricting nutrients. If your diet isn’t providing you with the nutrients you need when you do eat, you could end up with deficiencies that lead to certain issues. It’s crucial to do a prolonged fast correctly and avoid common mistakes related to the dark side of fasting. The dark side of prolonged fasting: 1. Refeeding syndrome When you come off of a fast, have a small amount of food, wait a couple of hours, and have a little bit more. Avoid overeating or eating carbs. 2. Dirty keto Make sure you consume nutrient-dense, high-quality foods on the keto diet. 3. Not taking nutrients while fasting At the bare minimum, you need to take electrolytes, sea salt, trace minerals, and B vitamins while fasting. 4. Kidney stones Avoid high-oxalate foods if you’re prone to kidney stones. Also, consume at least two and a half liters of fluid a day, and add lemon juice to your water. When you’re back to having meals, consume large salads. 5. Anorexia Anorexia will cause nutritional deficiencies. Instead of fasting, get on the keto diet. 6. Athletes that have not adapted to fat yet Give your body enough time to become fully fat-adapted before attempting prolonged fasting. 7. Fasting for children Fasting isn’t a good idea for children. Eating three meals a day and cutting out snacking may be beneficial for children. Teenagers who are overweight may consider two meals a day without snacking. 8. Not getting enough nutrition while pregnant or lactating Not getting enough nutrients while pregnant or lactating can lead to issues for the mother and child. Choosing a whole-food, natural prenatal vitamin over a synthetic prenatal vitamin is also important. 9. Muscle loss If you’re older and noticing muscle loss, try adding a blend of amino acids to your diet. 10. Ketoacidosis This rare condition occurs in people under very specific circumstances and isn't something most people should be concerned about.

Let’s talk about magnesium and vitamin D. About 75 percent of the population has low vitamin D levels, and 45 percent have low magnesium levels. All of the enzymes involved in converting vitamin D to the active form depend on magnesium. Vitamin D won’t work in the body if you have a magnesium deficiency. Vitamin D is vitally important for the body, and it’s crucial to do what you can to avoid a vitamin D deficiency. Vitamin D also supports the absorption of magnesium. Vitamin D and magnesium work synergistically. Vitamin D and magnesium are also important to support the absorption and regulation of calcium. Magnesium helps prevent calcium from building up in your arteries. The body needs about twice as much calcium as magnesium. But many people are actually getting about three times as much calcium as magnesium. Having excess calcium with a magnesium deficiency can lead to serious side effects, including cancer. Thankfully, the solution is simple. You need to increase magnesium by consuming magnesium-rich foods, like leafy greens.

Let’s talk about the best ways to increase growth hormone, especially as you age. In adults, growth hormone is crucial for muscle building and fat burning. It’s also important for building tendons, ligaments, collagen, joints, and bones. However, growth hormone dramatically decreases with age. Side effects of a deficiency in growth hormone can include: • Difficulty building muscle • Cognitive issues • Lowered mood • Higher levels of LDL • Hair loss • Insomnia Here are the top things that can block growth hormone: • Insomnia • Sleep apnea • High blood sugar • High insulin • Chronic stress • Liver problems The pituitary gland produces growth hormone. Instead of replacing the hormone with a synthetic version, why don’t we support the gland that makes growth hormone? How to increase growth hormone naturally: 1. Try Pituitrophin PMG from Standard Process 2. Do intense exercise 3. Take milk thistle (if you have a liver problem) 4. Get on the Healthy Keto® diet 5. Do cold immersion therapy 6. Do heat therapy 7. Do intermittent fasting Some people find their muscles look flat or dehydrated after getting on keto. In this situation, it’s important to drink plenty of water with electrolytes, especially potassium and sodium. This will help keep the muscles hydrated. You could also try increasing your carbs to 50 grams per day by consuming foods like berries but still avoiding refined carbs and sugar.

If you’re thinking about buying apple cider vinegar gummy supplements—don’t. Let’s talk about why. A lot of different companies are coming out with these apple cider vinegar gummy bears or gummy supplements, but the formulas are very similar. While the claims are incredible, the products are not. In reality, these ACV gummy products are misleading and can even be damaging. The biggest problem with these apple cider vinegar gummies is the sugar content. They typically have three to five grams of sugar per serving size. One teaspoon of sugar is four grams. These apple cider vinegar supplements are not keto—they’re candy. These gummies will actually bump you out of ketosis. On top of that, they will leave you feeling bloated and tired. Instead of helping you lose weight, they’ll actually prevent weight loss. One serving size of apple cider vinegar gummies only contains about 500 mg of apple cider vinegar. An average serving size of liquid apple cider vinegar is 15 grams. This means that about one tablespoon of apple cider vinegar is equal to the whole bottle of apple cider vinegar gummies. A much better way to take apple cider vinegar is to mix liquid apple cider vinegar into water and drink it through a straw. I suggest using Fairchild’s Organic Apple Cider Vinegar.

Today, I want to cover the five worst diet mistakes, especially when trying to boost metabolism. The top mistakes dieters make: 1. Trying to boost metabolism A slow metabolism is not really a slow metabolism at all—it’s an efficient metabolism. Stimulating your metabolism is a bad idea because you’ll burn it out. 2. Going on a low-calorie diet Many people who appear to have a slow metabolism have a history of going on low-calorie diets. 3. Stoking the metabolic flame People do this by consuming six small meals throughout the day. But eating frequently doesn’t speed up your metabolism. Every time you eat, you stimulate insulin. Even in small amounts, insulin can prevent you from burning fat. 4. Overtraining Fat burning occurs in the recovery phase. Overtraining doesn’t allow your body to recover. 5. Consuming processed protein shakes Protein stimulates three of the fat-burning hormones. But, the quality of the protein is crucial. Many protein shakes are refined and are of poor quality. The protein powders are also typically very high on the insulin index scale. Try consuming high-quality animal protein instead. Remember, it’s not "lose weight to get healthy." It’s "get healthy to lose weight." Switching to using fat as your fuel instead of glucose and converting your body into a state of ketosis will help you lose weight. You’ll know you’re in ketosis when you can do intermittent fasting and your appetite and cravings disappear. To burn fat as fuel, you must consume moderate amounts of high-quality protein and avoid high-carb foods. High-intensity interval training with a lot of recovery will also help you burn fat. On top of that, you need to keep your stress low and get plenty of sleep when trying to lose weight.

Let’s talk about the incredible health benefits of clove. Clove is natural, and there is a lot of interesting research on using it to promote a healthy body. One of the most common ways to use clove is as a numbing agent for a toothache. The essential oil in clove called eugenol produces many benefits. But it also contains a lot of other phytonutrients. You can use clove oil or simply chew and swallow a piece of clove. You can also use clove oil topically on the scalp for fungus or pathogens. It may even help reduce the toxicity created as a byproduct of fungus. Clove may help enhance the effects of an antibiotic, allowing you to use lower amounts of it. Clove oil may also help inhibit H. pylori and improve peptic ulcers, gastritis, indigestion, gas, and bloating. A certain phytonutrient in clove is an MAO inhibitor. MAO inhibitors are used as antidepressants. Clove even has anti-inflammatory effects, and data shows it has anticancer properties. Clove is relatively safe, but consuming too much clove oil could create a toxic effect. You should avoid clove if you are allergic to it or are pregnant or lactating.

Two of the top benefits of exercise include lowering your risk for certain diseases and increasing your longevity—and it doesn’t take much exercise to achieve this. The more fitness you have in your reserve, the more you can counter stress and the more flexibility you can have with your eating plan. The benefits of walking just two to two and a half hours a week can lower your mortality rate by 20 percent. Exercising just 11 minutes a day can lower your mortality rate by 10 percent. Doing three to four short bouts of intense exercise can lower your mortality rate by 40 percent. Eleven bouts of short, intense exercise may lower the risk of cardiovascular disease by 65 percent and cancer by 49 percent. A 10 to 59-minute workout once a week, every week, can decrease your mortality rate by 18 percent. Exercise even supports the mitochondria and helps balance healthy blood sugar levels. Going for a walk after eating may help burn any carbohydrates you eat. But it’s also important to find a form of exercise you enjoy so you won’t procrastinate doing it. Setting a timer and breaking up your day with scheduled small bursts of exercise may be extremely beneficial for your health. A heart rate variability device is a useful tool to help you figure out your fitness level, when you should and shouldn’t exercise, and how long you should exercise. Using a sauna, intermittent fasting, and getting out in nature may also help increase your longevity.

Let’s talk about why it’s so difficult for some people to lose weight and keep it off. Dieting is similar to famine. If you have difficulty losing weight because you’ve dieted for many years, your body is likely compensating for survival purposes. You don’t have a slow metabolism—you have an enhanced metabolic efficiency. Once you understand the right problem, you can attack it with a better solution. People who restrict calories are more susceptible to nutrient deficiencies, which can affect their hormones. Your body can also adapt to lower amounts of calories, causing it to burn less fat, making it harder to lose weight. Intermittent fasting differs from calorie restriction for a few reasons. When done correctly, you have less hunger and fewer cravings with intermittent fasting. Intermittent fasting also has unique health benefits that you can't get with a calorie-restrictive diet. It’s important to do the Healthy Keto® diet along with intermittent fasting so you don’t create imbalances in the body. You also adapt your body to run on ketones when you do intermittent fasting. This is a situation where you’re burning your own fat. Even though you might indirectly reduce your calories by consuming fewer meals, your body still burns fat fuel. If you do calorie restriction without going low-carb, you could easily find yourself in a situation where you can't tap into your fat. Instead, you may tap into your muscles because your carbs and insulin are too high. If you have high insulin, you can’t burn fat. I don’t consider the Healthy Keto plan and intermittent fasting a diet because you can easily do this long-term. This is a lifestyle change that doesn’t even feel like a diet. Healthy Keto and intermittent fasting have incredible benefits to support your health and weight loss. But, if you find it difficult to do the Healthy Keto diet, you may want to try the metabolic confusion diet for a little while until you feel ready to take on the Healthy Keto diet with intermittent fasting.

Let’s talk about the interesting benefits of lemons that you may have never heard before. Many people know fresh lemons contain citrates, which lower the risk of kidney stones. They may also know that lemons are rich in vitamin C. But another secret weapon lemons have is called flavonoids. Flavonoids have powerful, wide-ranging effects. One specific flavonoid in lemons can help remove fat from the liver, balance lipids in the liver, and support healthy blood sugar levels. It also helps protect the integrity of the capillaries. Other potential health benefits of lemons: • They may help with bleeding gums • They help support peripheral circulation • They may help with hyperglycemia • They may help improve HDL • They may help lower LDL • They may help lower the risk of chronic venous insufficiency • They contain potent anti-inflammatory compounds and may help with arthritis, fibrosis, and clotting • They may help decrease glycation • They may help reduce insulin resistance • They have a profound effect on diabetic cardiomyopathy • They are neuroprotective • They have antimicrobial properties To maximize the benefits of consuming lemons, you can make a simple drink using the whole lemon rather than just lemon juice. Try blending one whole lemon with 12 ounces of water and a few drops of stevia or my Electrolyte Powder for a delicious, healthy lemon drink. You can also add apple cider vinegar for additional benefits. For best results, enjoy this drink in the mornings.

Today, I want to share six delicious homemade salad dressings that are actually good for you. It’s difficult to find healthy salad dressings at the store that don’t contain sugar or oils high in omega-6 fatty acids. The salad dressings I’m going to share have unique health benefits. Of course, salad has a lot of important benefits, but choosing the right salad dressing can take it to the next level. Here’s how to make salad dressing at home. You will use a simple base of extra virgin olive oil, lemon juice, and apple cider vinegar for each of these salad dressings. Add this base to a 16-ounce jar and keep it in your refrigerator. Each time you have a salad, add a quarter cup to half a cup of this base to a bowl, add your spices, mix it up, and pour it on your salad. Ingredients for the salad dressing base: 1/3 cup (2.5 ounces) extra virgin olive oil 1/4 cup (2 ounces) apple cider vinegar 2 tablespoons (1 ounce) lemon juice Apple cider vinaigrette dressing: 1 tablespoon mustard 1 clove garlic (minced) 1 pinch sea salt 1 dash pepper French-style dressing: 1 teaspoon dried tarragon 1/2 teaspoon dried thyme 1/4 teaspoon dried lavender 1 pinch ground pepper Italian-style dressing: 1 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon crushed garlic 1 pinch crushed red pepper Mediterranean-style dressing: 1 teaspoon dried rosemary 1/2 teaspoon dried mint 1/4 teaspoon sumac 1 pinch sea salt Asian-style dressing: 1 teaspoon toasted sesame seeds 1/2 teaspoon dried ginger 1/4 teaspoon crushed peppercorn A splash of tamari Indian-style dressing: 1 teaspoon ground coriander 1/2 teaspoon ground turmeric 1/4 teaspoon ground cinnamon A pinch of dried cardamom

Today, I want to cover the first sign of magnesium deficiency. Many people don’t get enough magnesium from their diet, not to mention other factors that deplete magnesium. Magnesium is a cofactor involved in 350 enzymes. A cofactor is something that is required by an enzyme to work. Symptoms of magnesium deficiency: • Cramping • Twitching • Arrhythmia • Osteoporosis • Osteomalacia • Insulin resistance • Insomnia • High cortisol • Depression However, the number one symptom of magnesium deficiency is fatigue. The top cause of low magnesium is not consuming enough magnesium in the diet. Foods rich in magnesium are vegetables and leafy greens. Consuming large salads is a great way to get the magnesium you need. But you can also take a magnesium supplement. If you do take a supplement, consider magnesium glycinate. Other causes of magnesium deficiency: 1. Refined foods 2. Fructose 3. Alcohol 4. Certain medications

Today, we have an exciting guest. When you find an amazing story, you want to share it with others, and this is a truly amazing story. I hope his journey encourages you to take your health back or keep going with your own health journey. At one point, Jim was at 395 pounds and had several health problems. He had even been hospitalized a couple of times. But he decided something needed to change and found the keto diet. With his new eating plan and some, but not a lot, of exercise, the weight seemed to just fall off. In February 2023, Jim was at about 365 pounds. Now, in September 2023, he weighs 255 pounds and feels fantastic. Comment below if you were inspired, and learn more about the Healthy Keto® plan in my other videos.

Is sugar bad for you? Yes! Let’s talk about why. Sugar has been heavily studied, and it’s been concluded that a high amount of added sugar is significantly associated with 45 negative health effects. Some of the potential side effects of sugar consumption include: • Diabetes • Asthma • Depression • Stroke • Heart attack • Gout • Hypertension • Dementia • Cancer • Early death Even if you don’t have a weight problem, it’s crucial for your health to cut down your sugar intake. Forty percent of people with normal weight have metabolic syndrome. Metabolic syndrome includes high blood glucose, fatty liver, and high cholesterol. Sugar is very toxic—fructose may be as toxic as alcohol. When you eat sugar, you’re supporting the harmful sugar industry. On top of that, you’re destroying your body. Switching to keto-friendly desserts and sugar-free chocolate is a great way to transition off of a high-sugar diet.

Let’s talk about zinc. Zinc is involved in 300 different enzymes and over 1000 factors related to DNA. Zinc is involved in your sleep cycles, cognitive function, and making neurotransmitters. Having low zinc increases your risk of diabetes. Zinc also makes up an important group of antioxidants involved with your brain, heart, and muscles. It even helps reduce oxidative stress involved with the mitochondria. Instead of masking a symptom related to zinc deficiency or any other health issue, it's crucial to get to the deeper problem to help prevent further concerns. Learning how to support a healthy body and avoid health issues or recognize the early stages of one is much more simple than trying to fight a health problem. Side effects of advanced zinc deficiency can include: • Loss of appetite • Necrosis • Ulcers • Hypogonadism • Low testosterone • Thymus atrophy • High cortisol • Muscle loss The organ that is most affected by zinc deficiency is the pancreas. The most common early sign of zinc deficiency is foul-smelling stool that floats. Other early signs of zinc deficiency include: • Shortness of breath upon exertion • Cramping • Diarrhea • Abdominal pain • Bloating Top causes of zinc deficiency: • Lack of zinc in the diet • Malabsorption • Inflammation in the gut • Phytates or phytic acid (grains) • Consuming sugar • Diabetes • Stress • Drinking alcohol • Infection Foods rich in zinc: 1. Oysters 2. Crab 3. Other shellfish 4. Meats 5. Fish 6. Nuts

Let’s talk about Mounjaro. Mounjaro is a similar medication to Ozempic®, but some studies show it may work better. Both of these medications are primarily used for regulating blood sugar levels but have also been found to help with weight loss. Anything that helps improve blood sugar levels will help you lose weight. Potential benefits of Mounjaro include supporting healthy blood sugar levels and weight loss and improving insulin resistance and A1C. Mounjaro may work, but it’s very expensive and can have serious side effects. Mounjaro also doesn’t correct the root cause of blood sugar problems or weight gain. You have to keep taking the medication for it to work. While long-term side effects are unknown, short-term side effects of Mounjaro may include: • Nausea • Vomiting • Diarrhea • Constipation • Gastroparesis • Abdominal pain • Dizziness • Lethargy • Low blood sugar • Kidney disease • Retinopathy There are fantastic natural alternatives to Mounjaro that you can take advantage of long-term. Overall, this is a healthy lifestyle change instead of a short-term, very expensive drug approach. The best natural alternatives to Mounjaro: 1. Berberine 2. Curcumin 3. Cinnamon 4. Panax ginseng 5. Healthy Keto® with intermittent fasting Choose one of the above remedies for weight loss in addition to doing the Healthy Keto diet with intermittent fasting to lose weight healthily and keep the weight off.

Let’s talk about biotin for hair and skin. You may have even noticed biotin shampoo for hair loss—does it really work? Biotin is vitamin B7. Biotin is especially important for pregnant women and children. A deficiency of biotin in a pregnant mother could lead to malformations in the growth and development of the child. Biotin acts as a coenzyme in the formation of proteins. There are a lot of different fats and proteins that make up body tissue. It’s a helper enzyme in the formation of myelin, hair, and skin. The microbes in the large intestine make just as much biotin as you get from your diet. But, the majority of biotin you get from your diet is not in a free form—the biotin made by your microbes is. Anything that destroys your microbes, especially antibiotics, can have a negative effect on biotin. The RDA for biotin is not fully agreed upon, and it’s difficult to get biotin from your diet. However, a few foods rich in biotin are egg yolks, liver, kidneys, and certain cheeses. The top causes of biotin deficiency are: • Raw egg whites • The keto diet (causes the demand for biotin to increase) • Anti-seizure medication • Smoking • Alcohol • Lowered stomach acid • Pregnancy or breastfeeding • High amounts of exercise • Age • Genetic issues If you’re experiencing symptoms like keto rash, hair thinning, or hair loss on keto, it could be because of a lack of biotin in the diet. A subclinical deficiency in biotin could lead to thinning hair, hair loss, or skin rashes. However, symptoms of a major biotin deficiency can be more severe. Symptoms of a biotin deficiency: • Alopecia • Eczema • Seizures • Candida • Depression Biotin cream or shampoo can be absorbed through the skin and may be beneficial for a subclinical biotin deficiency. You may also want to include biotin in your diet and even take a supplement form.

There are certain things you need to do before, during, and after your workout—especially as you get older. That's what we're going to cover today. It’s no surprise that there is an association between a lack of exercise and many different health concerns. One of the biggest benefits of exercise is that it increases the mitochondria. Various diseases are related to mitochondrial dysfunction, including cancer. Exercise also increases stem cells, which can turn into just about anything your body needs. Exercise helps reduce stress, balance blood sugar levels, supports sleep, and has many other incredible health benefits. The four variables of exercise: 1. Duration 2. Intensity 3. Recovery 4. Frequency You need to give your body time to recover, not just between workouts but also during workouts. It's important to rest between four to five minutes between each set. This will allow your body to replenish ATP and help you train with maximum power. Intensity is key with exercise. Focus on higher intensity with more sets and lots of recovery. Many of the benefits of exercise also occur one to two days later during sleep. Just a small amount of refined carbs can nullify the benefits of exercise. However, if you have diabetes or insulin resistance and are trying to build muscle on the keto diet, you can increase your carbs to 50 grams per day. The type of carbohydrates you can consume are berries and protein. Other essential tips to increase the benefits from your workouts and support recovery: 1. Do high-intensity interval training (HIIT) 2. Come to a full stop vs. active recovery during HIIT workouts 3. Put more focus on eccentric motions (elongating the muscles) 4. Do contrasting therapy after you exercise 5. Build up to exercising during a fasting state (eat one to two hours after a workout) 6. Consume enough salt and electrolytes (consume electrolyte powder if needed) 7. Consume red meat, eggs, and high-quality cheese 8. Don’t exercise over soreness and focus on sleep instead 9. Take copper before bed to enhance sleep

Today, we’re going to talk about the most common symptom of gallstones and natural remedies for gallstones. It turns out that the most common symptom of gallstones is having no symptoms at all. 80% of people with gallstones don’t experience any symptoms until the situation worsens. Other symptoms of gallstones or a gallbladder problem: • Pain or tightness under the right ribcage • Pain under the right rhomboid • Pain in the neck that runs up the side of the face • Nausea • Vomiting • Bloating • Belching • Jaundice • Dark urine • Pale stool Gallstones can form when a person has high cholesterol and a lack of bile. Bile helps thin and eliminate cholesterol. A deficiency of bile is the real problem. The gallbladder is an important organ that helps you store and concentrate bile and absorb fat-soluble nutrients. Bile sludge is a common problem that can also cause pain, even when there aren’t any stones. Bile sludge can occur at different times but can be a complication after having your gallbladder removed, causing some of the same symptoms that lead you to have surgery. Risk factors for getting gallstones: • Pregnancy • Birth control pills • Obesity • Type-2 diabetes • Liver disease • Constipation • Low folate • Taking PPIs • Consuming a high-carb diet • Consuming a low-fat diet Natural ways to help get rid of gallstones: 1. Take purified bile salts and probiotics 2. Consume salad 3. Use acupressure 4. Decrease your insulin (do intermittent fasting and go on the keto diet)

Today, we’re going to talk about the only type of sugar that won’t raise your blood sugar: fructose. Fructose doesn’t increase your blood sugar levels, at least initially. Fructose is often recommended to diabetics because it doesn’t increase blood sugar levels, but there is another side of this that’s important to look at. Fructose follows a different biochemical pathway than glucose. Glucose is absorbed by all of the cells, but fructose is only absorbed by the liver. What’s not absorbed can end up in the colon, where your microbes consume it, which can lead to digestive problems. Fructose absorbed in the liver can be converted to glucose and stored as glycogen. When glycogen is stored in the liver, the body will start making triglycerides and cholesterol. Fructose can potentially lead to a fatty liver very quickly, which can then lead to insulin resistance and diabetes. Even though fructose is low on the glycemic index and won’t directly raise your blood sugar, it can indirectly raise your blood sugar and lead to various health problems. The good news is that there are keto-friendly alternative sugars that you can consume.

Let's talk about sulforaphane. There are a lot of interesting health benefits of sulforaphane. Sulforaphane is a phytonutrient that has been studied extensively. You can get sulforaphane from many different plants, but the best source of sulforaphane is broccoli sprouts or broccoli microgreens. Broccoli sprouts or broccoli microgreens have 10 to 100 times more sulforaphane than broccoli. The majority of nutrients in plants, especially phytonutrients, are in the early stages of growth. Sprouts and microgreens also have much fewer anti-nutrients, which can irritate the gut. Sprouts and microgreens are incredibly nutritious and are great choices if you have a hard time consuming large amounts of vegetables. You can consume fewer of them to get a good amount of nutrients and phytonutrients. Potential benefits of microgreens and sprouts (sulforaphane): 1. May help prevent chronic disease 2. Has potent anti-inflammatory effects 3. May have anticancer effects 4. May help inhibit carcinogens 5. Has potent antimicrobial effects 6. Has powerful blood sugar effects 7. May be beneficial in preventing heart disease 8. Has been studied for autism 9. Has anti-aging effects 10. Helps support the brain

Blood pressure problems are very common. Today, we’re going to talk about blood pressure and the best natural hypertension remedies. The problems with high blood pressure can extend way beyond the heart. High blood pressure can affect the brain, eyes, and kidneys. High blood pressure can also increase the risk of heart attack and stroke. In my opinion, two common causes of high blood pressure are low magnesium and low vitamin D. But hypertension could also be the result of another health issue, like hypoxia. The typical treatment for hypertension involves lowering sodium intake or taking a diuretic. But, diuretics deplete potassium and magnesium, which could both be potential causes of high blood pressure in the first place. Calcium channel blockers and ace inhibitors are also used to treat high blood pressure, but those come with serious potential side effects. A research study also found that taking aspirin every day may not have any benefits. Nitric oxide, on the other hand, supports the inner layer of the arteries and may help lower blood pressure. A certain enzyme in the body helps make nitric oxide. But, this enzyme can be inhibited if you have a specific genetic variation. One of the best natural remedies for hypertension is L-arginine. L-arginine supports the production of nitric oxide in the body. Other great natural remedies for high blood pressure are foods like garlic and celery, which you can easily include in your diet. You may also want to take tocotrienols to support the arteries and make sure you’re getting plenty of potassium, magnesium, and vitamin D3.

Let's talk about salt sensitivity and the dangers of consuming too much salt. Consuming too much sodium can lead to certain health problems, including: • Heart disease • High blood pressure • Stroke • Edema • Increased mortality The body tends to hold sodium when a person has a potassium deficiency. You can even have salt sensitivity, which causes you to retain sodium and water. But, again, this could be caused by a potassium deficiency. Sodium and potassium work together in the body. The daily requirements for sodium are 2300 mg, but the daily requirements for potassium are 4700 mg. You really need twice as much potassium as sodium. Many people aren't consuming enough potassium in their diet but consume a lot of sodium. A genetic problem can also cause some people to be salt sensitive. I believe one of the best things you can do for salt sensitivity is to increase your potassium. I don't think a low-salt diet is the answer. You don't want to end up having a potassium deficiency and a sodium deficiency. You need sodium and potassium to support the body in many different ways. If you're deficient in these key electrolytes, you could experience arrhythmias, fatigue, and weakness. Overall, you need sodium, but you need a lot more potassium.

Let’s talk about the best remedies for cataracts and how to help prevent cataracts naturally. Cataracts are a problem with the lens of the eye—the lens becomes opaque and is difficult to see through. Glycation is one of the top causes of cataracts. Glycation is a term to describe the combining of sugar with protein or sugar with fat. The more glycation occurs in a person’s lenses, the more eye problems they could experience. Glycation could be why people with diabetes have a higher risk of cataracts and another reason why a low-sugar, low-carb diet is so important. Top causes of cataracts: • Glycation • Aging • Chronic use of steroids • Chronic stress • Alcohol • Smoking • Exposure to microwaves • Junk foods • Exposure to certain chemicals • Oxidation • High-sugar diets The best natural remedies for cataracts: 1. Intermittent fasting 2. Cruciferous vegetables 3. Egg yolks 4. Selenium 5. Vitamin C 6. Vitamin E 7. Zinc 8. NAC 9. Thiamine (vitamin B1) 10. Riboflavin (vitamin B2)

Today I’m going to share the best remedies for acne. When a person has acne, multiple things are happening at once. The oil glands are called sebaceous glands—they make oil or sebum. Usually, the sebaceous glands are inflamed, enlarged, and producing too much oil. Typically, bacteria are also involved, affecting the immune system and creating more inflammation. One of the biggest causes of acne is a shift in hormones. But, a high-carb diet and frequent eating can also cause acne. It’s essential to get on a low-carb diet and do intermittent fasting to help get rid of acne fast. Another one of the top acne causes is a deficiency in vitamin D. Vitamin D can regulate bacteria involved in acne—it’s a potent antibacterial. If you're deficient in vitamin D, you won’t be able to control acne-causing microbes. Vitamin D also supports the sebaceous glands to help reduce swelling of the glands and oil production. The best natural remedies for acne: 1. Take vitamin D3 (20,000 IU) 2. Get on the Healthy Keto® diet 3. Do intermittent fasting 4. Stop scrubbing your skin 5. Consume cod liver oil 6. Consume fatty fish

Today we're going to talk about vitamin K2, and I'm going to share the best source of vitamin K2. While vitamin K1 supports blood clotting, vitamin K2 supports calcium transportation. Vitamin K2 works with vitamin D. Vitamin K2 and vitamin D3 are important to take together. Vitamin D raises calcium in the blood, but vitamin K2 pushes calcium from the blood into the bone. Vitamin K2 also uses LDL cholesterol as part of its transportation process. The health benefits of vitamin K2: • It supports healthy bones • It supports strong teeth • It helps prevent calcium from building up in the arteries, cartilage, and joints • It helps support healthy blood sugar levels • It helps generate ATP (energy) • It supports healthy testosterone levels • It supports the brain Vitamin K1 and vitamin K2 are fat-soluble—low-fat diets may lead to a vitamin K2 deficiency. Cheese, especially hard cheese, is a rich source of vitamin K2, with Muenster cheese at the top of the list. Other foods high in vitamin K2: • Grass-fed butter • Goose liver • Duck liver • Duck fat • Eel • Beef liver • Lamb's liver • Ground beef • Grass-fed hot dogs • High-quality bacon • Pork • Sauerkraut • Cod liver oil

Today I’m going to reveal how problems with the gallbladder could be related to the thyroid. Bile contains bile salts, lecithin, bilirubin, protein, and cholesterol. If a person has too much cholesterol and not enough bile salts, they could develop gallstones. However, cholesterol is necessary to help you make bile, hormones, and vitamin D. The body makes the majority of cholesterol in the body. The liver makes bile. Bile helps eliminate excess cholesterol and certain toxins. It also helps break down fats and supports the absorption of fat-soluble vitamins and fatty acids. A person with hypothyroidism or a subclinical hyperthyroid issue has an increased risk of gallstones. Many different connections cause this increased risk, but overall, it takes a healthy thyroid to make enough bile and bile to create a healthy thyroid. Ultimately, I believe a lack of fat and cholesterol in the diet can increase your risk of gallstones and hypothyroidism from multiple angles. The Healthy Keto® diet can help supply the fats and important vitamins and minerals your body needs. Learn more about Healthy Keto in my other videos.