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

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



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



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



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



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



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



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



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



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



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



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



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



DATA:

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

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

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

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

Today, I’m going to tell you what not to eat if you want a healthy microbiome. Around 80% of your immune system involves the gut microbiome. Gut bacteria also make vitamins and neurotransmitters.



A thin lining of cells acts as a barrier between the inside of the body and the inside of the colon. If food particles leak through this barrier, this is known as a leaky gut, which can cause you to develop food allergies and autoimmune diseases. Bloating, diarrhea, and skin issues all signify an issue with the gut microbiome.



Avoid these foods to protect your gut health!



1. Industrial fibers

Industrial fibers such as cellulose, soluble corn fiber, tapioca fiber, and resistant dextrin support pathogenic microbes, alter the microbiome, and can eventually create a leaky gut.



2. Emulsifiers

Emulsifiers mix substances together to achieve a desired texture. Maltodextrin is an emulsifier that spikes blood sugars more than sugar! Xanthan gum, monoglyceride, and propylene glycol are emulsifiers that should all be avoided.



3. Industrial proteins

Gluten in wheat, casein in milk, and soy protein isolates cause gut inflammation, which is why many people have allergies to these ingredients. Soy is high in phytates, which inhibit important enzymes necessary for digestion.



4. Seed oils

Avoid industrial seed oils, which can cause inflammation and leaky gut.



5. Refined sugars

Refined sugars like high fructose corn syrup and refined starches spike blood sugar levels and create rapid fermentation. These ingredients cause gas, bloating, and increase pathogens.



6. Sugar alcohols

Sugar alcohols are often found in keto-friendly foods, but they are not all keto-friendly. Avoid maltitol and opt for erythritol combined with monk fruit or stevia.



7. Artificial sweeteners

Artificial sweeteners, such as aspartame and sucralose, are the worst food for your microbiome. They can turn friendly, good bacteria into unfriendly microbes.



If you have a problem with your microbiome, take probiotics regularly to increase the good bacteria in your gut. If the problem persists or gets worse, you may have severe gut inflammation. Try the carnivore diet to improve gut health.

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



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



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



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



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



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

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



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



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



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



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



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



THE MIRACULOUS CURE FOR AND PREVENTION OF ALL DISEASES BOOK LINK:

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Dr. Bruce Hollis Interview:

▶️ • Your Body Is BEGGING For Vitamin D!!



DATA:

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

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



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



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



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



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



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

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



1. Liquid sugar

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



2. Processed cheese

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



3. Protein bars

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



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



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



4. Seed oil mayonnaise

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



5. Sweetened, flavored yogurt

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



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



6. Soy protein

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



7. Modified starches

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