Happy 2023!

Hi Friends, Leo here!

I want to wish all of you the healthiest, happiest, most prosperous year EVER!

Some of you may have set goals or resolutions for the New Year. Losing this and gaining that or going here and there. Maybe even climbing the mountain featured in the photo above. Getting where we want to be starts with the first step. Keep stepping and the steps add up to a journey and then you arrive at your destination!

Don’t get overwhelmed by the size of your goal, or stress about how you will accomplish it. Take that first step. Keep stepping, moving towards that place where you see yourself thriving, and you will arrive!

Now that I have inspired everyone (myself included) it’s time to begin.

Happy Trails!

What’s Up Gallbladder?

In my mid-20’s I had an acquaintance who had her gallbladder removed. I was puzzled that someone my age would have an “old people’s” condition. A mutual friend who was aware of the dietary habits of this person said, “She eats a stick of butter with pizza.” Mind-boggling, right? I was left wondering why anyone would want butter with pizza.

Today, as an “old person”, I know of quite a few people who have suffered gall bladder “attacks” or had gallbladders or gallstones removed. After surgery, some people adopt healthier dietary habits. But is the cause of gallbladder symptoms really eating too much fat as my friend suggested years ago?

To find out what makes the gallbladder tick, I took a close look and “asked what’s up gallbladder?.”

Gallbladder: I sit here behind your liver waiting for bile to flow in from your liver. I hold the bile until you eat fat.

Me: Okay. What’s bile? It doesn’t sound sexy at all.

Gallbladder: Ha! Without bile you could not BE sexy. Bile is like a detergent that your liver makes to break down fat into smaller particles so your body can digest them. I not only hold bile but I concentrate it for super dissolving action.

Me: So bile breaks down the fat in my food. But I heard my body will do this in my intestines anyway.

Gallbladder: The bile in your intestines is not concentrated. The breakdown will be slower without my bile. You may even need medication if you remove me just to keep things moving. And I mean that literally because if I am not happy you are constipated.

Me: Oh, I appreciate you more already, Gallbladder!

Gallbladder: Thanks, man! And let me tell you something else. You know all those healthy foods and supplements you eat? My bile makes sure that your body can access fat soluble vitamins A, D, E, and K. The Omega-3 fatty acids? You could kiss them good-bye because without me they would sit in your intestines waiting for pigs to fly.

Me: Gallbladder, you Rock!

Gallbladder: Shhhh! Please watch your language. I hate stones!

Me: What?! But you’re famous for your stones.

Gallbladder: I do my job holding and concentrating bile VERY well, thank you. But there comes a point when I need your help. I need you to make sure the liver makes enough bile so stones won’t form.

Me: How can I help?

Gallbladder: Eat more fiber from vegetables. Y’know like greens, broccoli and other cruciferous vegetables. I do not like lots of carbs and junk food! I enjoy fat, and probiotics. I do not like alcohol, stress or snacking! I need some time to digest your food, so wait a few hours between meals, okay? Whew, it feels good to get that off my chest,

Me: I promise to eat more vegetable fiber. I want us to stay friends, Gallbladder, How about a little drink of apple cider vinegar?

Gallbladder: With lemons and limes?

Me: You better believe it!

Gallbladder: Let’s go!

What is Insulin Resistance?

A happy pancreas makes insulin, and this is a good thing, because insulin is the key that unlocks our cells and helps them absorb nutrients. Also, when blood sugar is high, it’s the job of insulin to lower it to a safe level. But when the pancreas is constantly called upon to release insulin to decrease constantly high blood sugar, our cells begin to resist the insulin. This combination of high insulin and cell protection is called ‘Insulin Resistance’ (IR). It’s good that our cells block insulin because having high insulin is toxic.

When insulin is blocked from the cells, they send a danger signal to the pancreas asking for more. But all the cells do not block insulin and send a request to the pancreas at the same time. Some parts of the body will have a lot of insulin and some will not have enough. And it’s not unusual for the average citizen of the world with chronically high blood sugar to have 5-7 times more insulin than normal.

Our bodies are so amazing that many people go for decades until the system breaks down and they develop type 2 diabetes — uncontrolled blood sugar.

Some health experts consider IR to be one of the major health issues of the industrialized world because the majority of the population have it and don’t know it. IR occurs before chronically high sugar appears in a blood test. There are just as many symptoms for high insulin as high sugar and the symptoms can overlap. These symptoms include: feeling tired after eating, feeling unsatisfied after a meal, getting up at night to urinate, belly fat, high cholesterol and high blood pressure.

The opposite of Insulin Resistance is Insulin Sensitivity and we can regain and maintain our sensitivity and healthy insulin levels by limiting the amount and type of carbohydrates at every meal.

Wake up and be carb conscious!

Thanks for reading!


Cancer: A Metabolic Disease With Metabolic Solutions?

Cancer growth and progression can be managed following a whole-body transition from fermentable metabolites, primarily glucose and glutamine, to respiratory metabolites, primarily ketone bodies. This transition will reduce tumor vascularity and inflammation while enhancing tumor cell death.

Dr. Thomas N. Seyfried

Hot Chocolate Brownies

Hot Chocolate Brownies

In the days when I ate wheat flour and sugar I baked and ate The Best Brownies Ever. I coated them in chocolate cream frosting. Delicious!

I have missed those brownies, until now. I recently made brownies that are so good that I don’t wish for the old days.

I call them Hot Chocolate Brownies because I use cayenne pepper and cinnamon. I really enjoy the flavor combination of chocolate, cinnamon and cayenne. The flavor reminds me of the warmth of hot chocolate.

I used 2 small mixing bowls. One bowl for mixing the dry ingredients. The other bowl for mixing wet ingredients.


  • 2 tablespoons melted coconut oil
  • 4 tablespoons maple flavored liquid sweetener
  • 2 large eggs, beaten
  • 2 tablespoons milk
  • 1 teaspoon vanilla
  • 3/4 cup peanut butter
  • 1 teaspoon cinnamon
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon salt
  • 1/4 teaspoon smoked hot paprika
  • 1/2 teaspoon baking soda
  • 5 tablespoons brown granulated sweetener
  • 5 tablespoons dark cocoa powder
  • 2 teaspoons oat fiber
  • 2 tablespoons beef gelatin powder
  • 2 tablespoons ground flaxseeds
  • Options: 1/2 cup dark chocolate chips, 1/2 cup nuts.

I placed the wet ingredients into an 8×8 inch silicone pan and mixed the dry ingredients in gradually until a tight dough formed.

I flattened the dough evenly in the pan and microwaved the brownie for 4 minutes.

The brownie tasted best after it cooled down to room temperature.

Thanks for reading!


11 potential health benefits of chocolate

Photo by Pixabay on Pexels.com

Cacao is the source of chocolate and there is evidence to suggest that cacao is the most super Super Fruit.

  1. Decreased blood pressure
  2. Increased HDL and decreased LDL
  3. Decreased risk of heart disease
  4. Decreased cortisol and adrenaline
  5. Decreased risk of certain cancers
  6. Decreased insulin
  7. Decreased risk of strokes
  8. Better mood and increased serotonin
  9. Increased physical performance
  10. Increased skin smoothness, hydration and density
  11. Decreased metabolic syndrome

Don’t wait for Valentine’s Day to enjoy the benefits of delicious, sugar free chocolate!

Thanks for reading!


Heart disease linked to undiagnosed diabetes

In the 1970’s, Dr. Joseph R. Kraft developed and validated the earliest and best test for diabetes. His research links the majority of modern heart disease to undiagnosed diabetes.

What is Ketosis?

Photo by Pixabay on Pexels.com

Ketosis is the condition of running your body on ketones (fat fuel).

A ketogenic diet puts the body into a state of ketosis.

Ketones are enzymes that provide fat to power our cells instead of sugar. To get into ketosis one must lower their carbohydrate consumption. When carbohydrates are lowered, insulin, a powerful hormone produced by the pancreas, properly regulates our metabolism.

Type 2 diabetes, a metabolic disease, is caused by the presence of too much sugar in the blood. The body starts rejecting insulin because of the presence of too much sugar. Normally, insulin lowers blood sugar, but our body rejects insulin when sugar is high because too much insulin is toxic.

A ketogenic diet prevents the over consumption of carbohydrates that lead to type 2 diabetes. A ketogenic diet promotes fat loss!

What is Insulin?

The insulin I am referring to is the hormone made in the pancreas; not the injected insulin.

Insulin is a hormone produced by the pancreas; and it is the main anabolic (building) hormone in the body. Insulin controls the change of food (carbohydrates, fats and protein) to energy by supporting the absorption of glucose (sugar) from the blood into liver, fat and muscle cells. In these tissues, the absorbed glucose is converted into either glycogen (stored sugar) or fats. Glucose production and secretion by the liver is hindered by high concentrations of insulin in the blood. Low insulin levels in the blood have the opposite effect by promoting widespread catabolism (breakdown for energy), especially of reserve body fat.

That last sentence explains why the ketogenic diet for fat loss works for most people.

Your New Year’s Resolution

Did you promise yourself or someone else that 2022 would be THE year to get rid of your belly fat?

I salute your resolve to do something good for your health! Don’t let anything stand in your way! When it comes to life changing decisions, you got to be ALL IN!

Photo by Julia Larson on Pexels.com

And if you want a certified keto coach to help you defeat your fat, I would love to help you win!

Tap the button below to contact me and get 15% off your first series of sessions!


Dr. Berg Certified Healthy Keto Coach