Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast Dr. Eric Berg

In this podcast, I’m going to tell you how to fast correctly for the most fasting benefits without any negative side effects. Fasting CAN help you live longer!



Fasting activates longevity genes, which reduce inflammation and help improve conditions like diabetes and prediabetes. They also protect the cells against disease.



Avoid making these 6 fasting mistakes that can destroy your results.



1. Fasting for too long

There are 2 types of fasting: intermittent fasting and prolonged fasting. Pay attention to how you feel when fasting. If you don't feel well, the fasting pattern is not right for you. You have to build up to a prolonged fast, and you don’t have to do OMAD to get fasting benefits.



2. Not getting enough dietary protein

The type and amount of protein in your diet are very important. Animal protein is the best! Red meat, eggs, lamb, fish, seafood, and organic pasture-raised chicken are the best sources of dietary protein.



When you do OMAD, your body becomes more efficient, and the requirement for protein decreases.



3. Avoiding cholesterol

You need cholesterol, especially when fasting. Cholesterol is needed to make hormones, tissues, bile acid, and more—so you need plenty of it! Egg yolks, liver, and shellfish are the best sources of cholesterol.



4. Forcing an intermittent fasting pattern that doesn’t work for you

Let your body tell you which fasting pattern will work for you. Pay attention to how you feel.



5. Too much exercise while fasting

For some people, exercising while fasting causes too much stress on the body. This can make it difficult to recover and cause muscle loss.



6. Not getting enough sleep can minimize the benefits of fasting.

Today, we’ll discuss the importance of nutritional deficiencies. In modern medicine, many health problems are labeled “idiopathic” when they actually stem from nutritional deficiency.



These 6 devastating health conditions can be the result of nutritional deficiencies.



1. Neurasthenia

This is a condition in which your nervous system and brain are depleted, causing fatigue and mood problems. Vitamin B3 in the form of niacin can help with this problem. Try taking 500 mg for 3 days, gradually increasing to 1000 mg daily. Also, make sure you follow a healthy diet!



2. Tourette syndrome

Tourette syndrome is characterized by sudden involuntary movements and verbal outbursts. It may also be the result of a vitamin B3 deficiency. Niacinamide, a form of vitamin B3, is a potential solution for Tourette syndrome symptoms. Try taking 500 to 1000 mg of niacinamide per day.



3. Persecutory delusions

Persecutory delusions consist of various mental symptoms caused by a nutritional deficiency. Feeling that you will be harmed or mistreated, apathy, disorganized thoughts, lack of clarity, lack of focus, and hallucinations are the most common symptoms of this condition. Persecutory delusions may be caused by a vitamin B12 deficiency.



4. Restless legs syndrome

This condition is characterized by the urge to move your legs, especially when sleeping. This is either caused by a vitamin B1 deficiency or an iron deficiency. If you have an iron deficiency, your palms, inner eyelids, and nail beds will likely be pale.



5. Panic, anxiety, worry

These symptoms are typically worse when you’re going to bed. Constant panic, anxiety, and worry are often caused by a vitamin B1 deficiency, which is usually caused by consuming too many carbs.



6. Sensation of impending doom

This is a mental problem that makes you feel like something bad is going to happen. It can be caused by a vitamin D3 deficiency. Try taking 20,000 IU of vitamin D3 every day for a few months.

Daily dosing of vitamin D is crucial.



Here are the top symptoms of vitamin D deficiency:

1. High blood pressure

2. Lowered mood

3. Inflammation

4. Weak immune system

5. Sleep problems

6. Skin issues

7. Low back pain or muscle pain



Vitamin D is one of the most important vitamins for overall health. It’s essential to make sure you’re getting enough. Unless you’re taking vitamin D or are getting plenty of sunshine every 24 hours—you’re likely vitamin D deficient.



We also have to consider the factors that hinder vitamin D levels, such as:

• Obesity

• Insulin resistance

• Diabetes

• Lack of sun exposure

• Lack of vitamin D in the diet

• Aging



Consider taking 10,000 IU of vitamin D3 daily. If you’re worried about vitamin D toxicity, keep in mind that if you go out in the sun for only 30 to 45 minutes, you’re getting about 20,000 IU of vitamin D, so 10,000 IU is not much for your body to handle.



You should also get plenty of magnesium, zinc, vitamin K2, and boron when you take vitamin D.

Today, I’m going to show you how to cleanse your liver in just three days.



I’ve tested many different liver cleanses, and most have left me sick in bed. But what I’m going to share today is different.



This natural liver cleanse is also different from the liver detoxes and liver cleanses I’ve mentioned in the past, like apple cider vinegar, lemon, or ginger—it’s even better.



To support and speed up liver detoxification, we need to trigger autophagy.



The best ways to trigger autophagy:

1. Dry fasting

2. Water fasting

3. Calorie restriction

4. Sleep

5. Exercise

6. Keto diet

7. Phytonutrients



Dry fasting is one of the most powerful ways to trigger autophagy and truly cleanse the liver cells.



With dry fasting, you don’t consume any food or water. To cleanse the liver, you may want to consider dry fasting for a full day—starting at sunrise and ending at sunset.



The effects of just one day of dry fasting are equivalent to three days of water fasting.



Additional benefits of dry fasting:

• Enhanced immunity

• Liver and kidney support

• Mental clarity

• Decreased inflammation



When the sun sets, you’ll eat your one meal for the day, which should consist of meat and cruciferous vegetables. These foods are also great for cleaning the liver.



Try dry fasting for three days of the month (they don't need to be consecutive) and see how you feel.



Before you start dry fasting, take bile salts or TUDCA, consume beets, or drink apple cider vinegar with water to help thin your bile. This can help prevent any negative liver detox side effects.

In this podcast, I’ll share 9 fascinating facts about fascia and the secret to keeping it healthy.



1. Fascia is the material that surrounds every muscle in the body.



2. Fascia gives the body posture and shape.



3. Fascia adapts to the environment.



4. Cells of the fascia or collagen are called fibroblasts. You have billions of these cells that can migrate through the body and lay down ground substance to allow lubrication and movement.



5. Fascia is highly involved with immune function. Myofascial release, massage, and trigger point therapy can help improve inflammatory conditions of the fascia, such as fibromyalgia and plantar fasciitis.



6. Fascia is stiffened by lack of movement. People often assume they have stiff muscles when they really have stiff fascia.



7. Your fascia extends throughout your entire body and is connected from head to toe. This is why you can often relieve pain associated with tight or inflamed fascia by fascial manipulation in other related parts of the body.



8. Fascia is innervated by tiny nerves that allow the body to know where it is in space, so it’s critical for balance and coordination.



9. Fascia can change in material properties and go from being very rigid to very elastic.



Dynamic motions in different directions can help restore fascia, so don’t do the same stretches and exercises repeatedly! High doses of vitamin D3, along with the cofactors vitamin K2, magnesium, zinc, and vitamin B6, also support your fascia's health.

In this podcast, I’m going to tell you why your waist circumference is more important than your weight. A woman’s waist should be less than 35 inches, and a man’s should be less than 40 inches. Every inch increases the risk of premature death.



Visceral fat is fat that surrounds the organs and has several negative health consequences, including the following:

•Sends signals to increase inflammation in the body

•Contributes to insulin resistance

•Hard to detect

•2x-3x greater risk for heart disease

•Increases risk of cancer, especially of the breast and colon



Visceral fat is not the same as subcutaneous fat. Visceral fat is hormonal fat caused by cortisol or insulin. Consuming carbohydrates and frequent eating can spike insulin, leading to visceral fat.



After menopause, women often lose their waistline due to a shift in hormones. Estrogen and progesterone decrease while cortisol increases. This also contributes to a loss of muscle mass.



Body mass index (BMI) is not the best indicator of your overall health because it doesn’t reflect whether a person has significant muscle mass or fat.



Some belly fat looks like visceral fat but is actually related to cirrhosis of the liver.