Health & Nutrition

This web page is my collection of health and nutrition research. It includes an in-depth interview by Joe Rogan with Dr. Casey Means and Calley Means discussing the misinformation being disseminated by the U.S. government regarding health and nutrition. You will also find the latest videos by Dr. Berg, one of the foremost authorities on Keto. This web page also includes other websites and videos considered to be good sources of information on Keto, nutrition, and other health topics.

Supplements

View My Daily Supplements

NOTE: Calcium Carbonate is the same Calcium used in cement. This is what cheap supplement brands use in their supplements. See the Dr. Berg video titled "These Mistakes Are Super Unhealthy!"

See the Dr. Berg video titled: The Only 5 Supplements You Actually Need

Notes on D3

Taking 10,000 IUs of vitamin D3 is an important part of a daily supplement routine. You should also be taking both K2 and Magnesium at the same time.

Notes on Magnesium

Take 400 MG of Magnesium Glycinate daily.

See the Dr. Berg video titled: The #1 Magnesium Mistake Everyone Makes

Notes on Citrus Bergamot

Citrus Bergamot (Citrus bergamia) is a fragrant, sour citrus fruit native to Southern Italy (specifically Calabria) that has gained massive popularity in the supplement world for its potent cardiometabolic benefits.

While its essential oil has long been used in aromatherapy and for flavoring Earl Grey tea, oral supplements made from its polyphenol-rich juice and extract are highly regarded for targeting heart and metabolic health.

Here is a breakdown of what Citrus Bergamot is clinically good for:

1. Cardiovascular Health & Cholesterol Management

This is where the majority of scientific research is focused. Multiple clinical trials show that the unique flavonoids in bergamot (such as brutieridin and melitidin) can significantly help balance lipid profiles.

Lowers LDL and Triglycerides: It has been shown to reduce total cholesterol, "bad" LDL cholesterol, and triglycerides.

Boosts HDL: It helps maintain or increase "good" HDL cholesterol levels.

Alters Particle Size: Research suggests it reduces the amount of small, dense LDL particles—the specific type most tightly linked to arterial plaque buildup and heart disease.

Statin Alternative/Companion: Because it acts on similar pathways as statins (blocking cholesterol production in the liver) but via different biological mechanisms, it is often studied as a natural option for people who suffer from statin-induced muscle pain, or as a way to enhance low-dose statin therapy.

2. Blood Sugar Regulation & Insulin Sensitivity

Bergamot polyphenols have been shown to activate an enzyme called AMPK, which plays a crucial role in regulating energy and glucose metabolism.

Improves Fasting Glucose: Clinical studies in people with Metabolic Syndrome show a measurable decrease in fasting blood sugar levels.

Combats Insulin Resistance: By making cells more responsive to insulin, it helps the body clear glucose from the bloodstream more efficiently.

3. Metabolic Syndrome & Fatty Liver Support

Because it hits both lipids and blood sugar, Citrus Bergamot is highly effective at managing Metabolic Syndrome—a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes.

Liver Protection: Some trials have shown that daily bergamot extract can reduce unwanted fat accumulation inside and around the liver (Non-Alcoholic Fatty Liver Disease/NAFLD) and improve liver enzymes.

4. Powerful Antioxidant & Anti-Inflammatory Effects

The fruit is exceptionally dense in antioxidants like naringin, neohesperidin, and rutin.

Reduces Oxidative Stress: It scavenges free radicals and helps prevent the oxidation of LDL cholesterol (it is actually oxidized LDL that damages artery walls).

Lowers Systemic Inflammation: Studies have noted drops in inflammatory markers like high-sensitivity C-reactive protein (hs-CRP) and pro-inflammatory cytokines, supporting general vascular integrity.

Key Forms & How They Differ

Orally (Supplements/Extracts): Used for the internal health benefits listed above. Look for standardized extracts (often labeled as Bergamot Polyphenolic Fraction or BPF) to ensure a high concentration of the active flavonoids. Phytosomal forms are also common, as they significantly improve how well the body absorbs these compounds.

Aromatherapy (Essential Oil): When diffused or inhaled, bergamot oil is widely used to relieve stress, ease subjective fatigue, and lift mood due to active compounds like linalool and limonene.: When diffused or inhaled, bergamot oil is widely used to relieve stress, ease subjective fatigue, and lift mood due to active compounds like linalool and limonene.

A Quick Caution

Because Citrus Bergamot is highly effective at lowering blood sugar and blood pressure, it can interact with prescription medications for diabetes or hypertension. If you're considering adding it to your daily routine, it's always a good idea to check in with a healthcare provider first.

Health Web Sites

Keto Information

My Keto Lunch

My Keto lunch consists of Catalina Crunch Cinnamon Toast, Pecans, sliced banana, Kirkland wild blueberries, Kefir mixed with milk and ground flax seeds.

YouTube Health Videos

Rob's dear friend, the brilliant author and biochemist Raymond Francis, D.Sc., RNC, joins Rob for the first of two episodes to discuss the single root cause of all disease, the importance of supplementing with high quality vitamins, nutrition, and more.

Rob's dear friend, the brilliant author and biochemist Raymond Francis, D.Sc., RNC, joins Rob for the second of two episodes to discuss the single root cause of all disease, the importance of supplementing with high quality vitamins, nutrition, and more part 2

#1 Absolute Worst Blood Pressure Advice Your Doctor Gives You!

We're spending billions on anti-aging products—but the most powerful longevity tools are free, science-backed, and practically ignored. In this video, I reveal 7 life-extending hacks (plus a bonus tip) that could change your life—fast. If you're ready to burn fat, sleep deeper, lower inflammation, and extend your lifespan—this video is for you.

If You EAT THIS, You Are Protected From Dementia! Louisa Nicola will discuss how to optimize your brain function, including the benefits of creatine.

Get My 7- Step Heart Attack Prevention Protocol free ebook here: https://45413573.hs-sites.com/ebook

In this video, we take a deep dive behind the truth of eggs, Are they really clogging your arteries? or is this just a missunderstanding of the evidence?

Magnesium is one of the most important minerals for our health — it’s involved in more than 300 reactions in the body, from supporting muscle function to calming the nervous system. Yet up to 80% of people may not be getting enough.

50 million Americans wake up to use the bathroom every single night — and 80% of them are treating the wrong organ entirely. It's not your bladder. It's not your prostate. The real cause is hiding in your legs, and it connects directly to your heart. If this video gave you something your doctor never did — subscribe to Dr. Waterling, leave a like, and drop your age in the comments. This video is for educational purposes only and does not constitute medical advice. Always consult a licensed healthcare professional before making changes to your treatment or lifestyle, especially if you have existing cardiovascular, urological, or metabolic conditions. nocturia, nighttime urination, overactive bladder, nocturia causes, nocturnal polyuria, leg edema, atrial natriuretic peptide, vasopressin, deep sleep, sleep apnea, heart failure symptoms, prostate health, Kegel exercises, hidden sodium, insulin resistance, bladder health, sleep through the night, nocturia treatment, urinary frequency, pelvic floor. Slides

Most people over 50 walk every single day — and still end up with knee pain, chronic fatigue, and worsening health. The problem isn't how much you walk. The problem is how you walk. Wrong technique doesn't just waste effort — it actively destroys your joints, overloads your heart, and drives chronic inflammation through your body. In this video, Dr. Sam Waterling breaks down 7 specific mistakes that turn a healthy habit into a source of damage: starting your walk at full speed before your joints are lubricated, walking with your head forward and shoulders rounded, wearing shoes with collapsed cushioning, cramming all your walking into one long weekly session instead of spreading it across the week, keeping your arms static at your sides, staring at your phone while you move, and skipping water and stretching after every walk. After 50, your body loses 1-2% of muscle mass per year. Cartilage has no blood supply — it feeds only through movement. Every one of these mistakes hits harder after 50 than it did at 30, because your joints, vessels, and muscles have less margin for error. Simple corrections in technique, footwear, and recovery routine produce measurable results for your heart, joints, and brain. Subscribe, leave a like, and drop your age in the comments — it helps Dr. Waterling build content for exactly where you are. This video is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your physical activity routine, especially if you have existing health conditions. walking after 50, walking mistakes, how to walk correctly, joint pain walking, knee pain prevention, sarcopenia, osteoarthritis prevention, walking posture, best walking shoes, walking frequency, arm swing walking, phone while walking, post-walk recovery, walking and heart health, type 2 diabetes prevention, walking technique, stretching after walking, fitness over 50, healthy aging, doctor explains

Stop waking up every few hours to use the bathroom. If you are over 60 and struggling with nighttime urination (nocturia) or insomnia, the solution might be simpler than you think. In this video, I share a gentle 10-minute bedtime routine you can do right in bed to help drain fluid from your legs, relax your pelvic floor, and signal your body it’s time to sleep. We uncover the hidden connection between your swollen ankles and your bladder, and I guide you through 5 simple movements to fix it. Plus, stick around for the "3-2-1 Rule"—a lifestyle protocol that completely changes how you rest.

Dr. Casey Means is the Co-Founder of Levels Health, which provides insights into metabolic health through real-time data. Calley Means is the Co-Founder of Truemed, which enables HSA spending on healthy food, supplements and exercise. They are the co-authors of "Good Energy."

What if the most powerful natural medicines weren’t discovered in modern laboratories… but written down thousands of years ago? In this video, we explore 10 biblical superfoods that appear directly in ancient scripture and are now backed by modern nutritional science. These foods were used by ancient civilizations not just for survival, but for healing, strength, and longevity. From foods given as royal gifts to ingredients used in ancient medical preparations, you’ll discover why these biblical plants and foods are now being rediscovered as some of the most powerful natural remedies on earth. If you’re interested in biblical nutrition, natural healing, homesteading, and growing your own food, this list might completely change how you look at the plants in your garden. Watch until the end — one of these foods has been studied in hundreds of modern clinical trials for its effects on heart health.

Synopsis of Rob Schneider's See What Happens Videos parts 1 and 2

Categories to avoid at all costs: Sugar, Wheat, Vegetable Oils, Processed Foods

Dr. Berg's Perfect Meal

Dr. Berg's Perfect Anti-Clot Meal

Insulin Resistance

What is insulin resistance? - It’s a condition where the cells are no longer absorbing insulin. Without insulin, the cells can’t get fuel, so they’re starving. This makes you crave carbohydrates. A signal is then sent to the pancreas, telling it to make more insulin. The average person with insulin resistance has 5-7 times more insulin than normal.

High levels of insulin can create:

Starved cells
High blood sugar
Damage in the body

What causes insulin resistance? - Overexposure to insulin (chronic carbs and frequent eating)

How do we fix this problem? - The prolonged absence of insulin.

If you don’t fix insulin resistance:

You’re not going to experience weight loss
You’re going to be hungry all of the time

In my opinion, it takes about 3-8+ months to reverse insulin resistance. My guess is that healthy keto with intermittent fasting is responsible for 90%+ of improvements. Healthy keto provides the key nutrients you need to help speed up the process.

If you want to enhance your results, you can:

Add exercise
Lower your stress
Get more sleep
Get plenty of nutrients (zinc, vitamin D, chromium, potassium, magnesium)

How do you know if insulin resistance is going away?

Your hunger is going down
You’re losing belly fat
Your blood pressure is going down
Your blood sugars are good
No dawn phenomenon
You have more energy
You’re satisfied when you eat

Dr. Berg Videos

Keto Grocery List for Beginners. For the complete keto grocery list and full blog on this topic visit this: https://bozmd.com/keto-beginner-grocery-list

Most people don’t know that you can improve your eyesight naturally. In this fascinating video, I’ll show you how to reverse poor eyesight and say goodbye to other eye problems like eye strain, glaucoma, and cataracts.

Should you take 10,000 IUs of vitamin D every day? What about vitamin D toxicity? In this video, I’ll explain the truth about vitamin D3 and the amazing benefits of taking 10,000 IUs daily.

Don’t make these 11 common mistakes with your supplements! Find out how to maximize your results from supplements by using them correctly.

Check out this fascinating interview with Professor Bruce Hollis, a pioneer in vitamin D research and an expert on vitamin D deficiency.

Here is the ultimate guide to buying meat and seafood at Costco. Dr. Berg and I break down exactly what you should be looking for at Costco.

If you’ve hit a plateau or are new to keto, try these tips to avoid the most common keto mistakes and boost your success.

Check out My FREE Healthy Keto Acceptable Foods List ?? https://drbrg.co/45xrAuJ Wondering what to eat on keto? Try these tasty meal options.

Ready to start keto? Here’s how to do keto the healthy way! In this video, we’re going to talk about how to start keto correctly.

Dr. Berg talks about the top 7 foods you should avoid: 1. Commercial orange juice 2. Soy protein isolates 3. HFCS 4. Commercial meat with nitrates 5. Commercial milk with rBST 6. TV dinners 7. Fruit from 3rd world countries

Find out what to drink while fasting and what not to drink while fasting—a new, updated video!

This can increase the risk of a heart attack by over 2000% in the first 24 hours! Find out about one of the main triggers that can damage your heart health and learn how to address this problem for heart attack prevention.

The Dr. Berg Show LIVE - October 18, 2024

In this video, I want to talk about a question I received from someone who was wondering how to reverse insulin resistance. What is insulin resistance? - It’s a condition where the cells are no longer absorbing insulin. Without insulin, the cells can’t get fuel, so they’re starving. This makes you crave carbohydrates.

What’s really behind age-related hair loss, like male pattern baldness and thinning hair in women? In this video, we’ll address the root causes of hair loss and the best way to reverse hair loss naturally.

These 7 foods are the worst foods for arthritis. They increase inflammation and make joint pain worse! Find out about the arthritis foods to avoid and how to reduce inflammation and joint pain with with the best dietary choices.

Discover how to get rid of mucus in your throat using one ingredient—salt!

Today, I want to cover the interesting benefits of TUDCA. TUDCA is a very specific bile acid. TUDCA has been used for hundreds of years in Asia and by Native Americans for various purposes. It has been used for gallstones and liver cirrhosis. But, it may be beneficial for many different conditions.

The content provided has not been evaluated by the FDA, and the dietary information presented is not intended to diagnose, treat, cure, or prevent any disease. The information shared in this video is not a substitute for professional medical advice, and individual results may vary. It is strongly recommended to consult with healthcare professionals before initiating any dietary changes or modifications to your current medical regimen. Guy Tenenbaum was diagnosed with stage 4 cancer and wasn't given any hope. This was 6 years ago, and he's still alive today. Find out how Guy fought cancer.

YouTube Cancer Videos

Megyn Kelly is joined by Dr. Patrick Soon-Shiong, CEO of Los Angeles Times Media Group, to talk about his work in trying to find a cure for cancer, his challenge trying to get the FDA to approve this new procedure, the effectiveness of his method, and more.

Dr. Patrick Soon-Shiong: You’re Being Lied to About Cancer, How It’s Caused, and How to Stop It

Dr. William Li is a world-renowned medical scientist specializing in chronic disease and blood vessel growth. He is Founder & President of the Angiogenesis Foundation, and his groundbreaking research has led to 44 medical treatments that target over 70 diseases. He is also the bestselling author of ‘Eat To Beat Your Diet’. He explains: the number one common food that feeds cancer cells, the surprising link between salt and accelerated aging, How poor sleep is connected to belly fat, the hidden health risks of micro-plastics in your diet, how sugar quietly fuels chronic diseases.