May 8, 2018

Keto Retreat in CANADA - Sept 2018!

Calling all Canadian readers!

Are you tired of all the low carb and keto events happening south of the border?  Have you been wishing someone would start a keto-oriented social event in your country?  Would you like to listen to some low carb lectures and connect with like-minded people?

If so, come see me at the Keto Retreat in beautiful Perth, Ontario.  Loyal blog reader Wendy Moore (no relation to Jimmy) has put together a fabulous event September 14-16, 2018.

I’ll be speaking about ketogenic diets for Alzheimer’s disease, as well as on keeping keto simple.  And guess who else will be there?  Megan Ramos!! That’s right—Program Director and Co-Founder of the Intensive Dietary Management Program (with Dr. Jason Fung).  She’ll be talking about…yes, fasting!  Also presenting will be Dr. Doug Bishop, a keto-friendly MD in Canada, and his daughter Tiia Bishop, who’ll be talking about gut health, keto and exercise, and common barriers/challenges to adhering to a ketogenic diet.

The registration fee is extremely reasonable for this kind of event.  It does not include meals and lodging, but there are several wonderful places to stay in the area, and of course, you can always do Air B&B for convenience.  There’ll be complimentary keto snacks and a cash wine bar during a casual “meet & greet” the evening of Friday, Sept 14, as well as after the speaker presentations on Saturday and Sunday.  Saturday evening, Sept 15, a 3-course keto dinner will be available at the Perth Manor Boutique Hotel.  (See here for details on food and lodging.)

I think this is going to be a great mix of keto science and casual fun – a great way to learn a lot in a relaxed atmosphere, where everyone is welcome.  Not obsessed with biohacking every second of your life away?  Come to the retreat!  Feel jumpy at the mere thought of weighing and measuring your food, and tracking every last molecule and “macro?”  Come to the retreat!  Just want to share a meal with other humans who won’t look at you funny when you ask for your burger without a bun?  Come!  Not at your goal weight?  Heavier than you’d like to be?  Still working on some health issues?  COME AS YOU ARE!  You are absolutely, totally, 100% welcome with us!  (News flash: I ain’t at my goal weight either!  It’s all good!  Don’t you dare let any of that stop you!) 

Even if you’re just kinda sorta “into” low carb, but don’t devote your entire existence to it, you’re also welcome!  Just come, learn, meet people, take a breather, and have some fun.    

Check out the retreat website for all the details on the speakers, pricing, reserving a spot, getting to Perth, and more.  Wendy’s contact information is on the site.  If you have any questions, please contact her directly, as she will be able to help you far better than I will!

Really looking forward to this, folks.  I’m a huge fan of both hockey and maple syrup … I’m practically Canadian already!  Now that my severe depression has finally (mostly) lifted and I want to rejoin the world of the living, I’m attending several low carb and keto events this year.  It’s going to be so nice to come out from behind the screen and meet some of you in person.  Come join us in Perth in September!

Disclaimer: Amy Berger, MS, CNS, NTP, is not a physician and Tuit Nutrition, LLC, is not a medical practice. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition and is not to be used as a substitute for the care and guidance of a physician. Links in this post and all others may direct you to, where I will receive a small amount of the purchase price of any items you buy through my affiliate links.

April 25, 2018

I HATE "BONE BROTH!" a.k.a. Collagen/Gelatin for People Who Hate Broth (a.k.a. Awesome Cuts of Meat You're [Probably] Not Eating: Pork Feet and Hocks)!

Get a load of that gelatin! NICE!

Nutritionist confession: I HATE BONE BROTH!

There, I said it.

I hate broth, I hate stock, and I dislike soup. Kick me out of the nutrient-dense real food club, excommunicate me if you must, but I’m a coffee girl through and through. I gag at the thought of starting my day with a “steaming hot mug of broth,” the way other people happily brag about on social media. Yuck. I know others find broth to be a great way to start their day, but frankly, for me, it’s coffee or bust, and if I have to turn in my membership card, so be it.

I’ve made a few batches of chicken and beef stock in the past, but being that I have zero interest in drinking a mug of this stuff straight-up, and I’m not a big soup fan, what typically happens is, I freeze several quarts of it, and about 18 months later (sometimes longer!), I defrost them and dump ‘em down the drain. It’s not that I don’t understand the benefits of bone broth; it’s that I just plain don’t like it. I’ve used collagen protein powders in post-workout shakes in the past, and I eat a fair amount of meat on the bone, with some other connective tissue bits along for the ride. So it’s not like I’m deficient in the particular amino acids bones and joints are especially rich in (if there is such a thing as being deficient in these). I just prefer to get my collagen and gelatin from sources other than long-simmered bones and joints.

That being said, I haven’t used collagen powder in a long time, and I know I should probably be getting more of that good collagen and other connective “stuff.” (There are no specific ailments I’m looking to improve by way of this, but I ain't gettin’ any younger, and it would be nice to keep my bones, joints, skin, nails, and tendons in good working order. Plus, maybe, just maybe, increasing my intake of this will help reduce the crow’s feet and wrinkles that have taken up residence on my face the last couple years. Eek!)

So, with that in mind, I’ve been looking for some other ways to get this into my diet, and I’m thrilled to report my recent discovery of the wonders of pig’s feet! Yes! Pigs feet, pork hocks, trotters…they’re all good! I’m Jewish, but I don’t keep kosher, and thank goodness, because frankly, life without bacon and prosciutto is no life at all. (And if you're thinking turkey bacon is a good substitute, please just close the window you're reading my blog in, back away slowly, and never come back. You are dead to me.*)

Those of you who’ve been eating these cuts and making broth for ages may have been using feet and hocks all along, but all I know is, I’m very glad to have found a way to get lots of collagen/gelatin into my diet in a way that is actually really palatable, enjoyable, and delicious.

How does it work?

March 30, 2018

Cool Find Friday: Electric Egg Cooker

Welcome to another installment of Cool Find Friday!

The previous post in this series introduced you to DaVinci sugar-free flavored syrups.  In this second installment, let’s have a little change of pace and instead of a food product, let’s go with a gadget that makes keto and low carb just a little bit easier.  Or, depending on your egg boiling skills, it might make your life a lot easier.

(Note: I’m linking to the general category for these products, since the model I own, from Krups, appears to have been discontinued, which is why it’s going for $140+ on Amazon.  These things should absolutely not cost more than about $20-$30.  Most of them work exactly the same way, so it doesn’t matter much which brand you buy unless you’re looking for unique features that only certain models have.)

There are two kinds of people in the world: those born with the genes for cooking eggs perfectly, and those born without.  If you are in the former category, and your eggs come out perfectly every time, then move along.  Nothing to see here.  On the other hand, if you fall into the latter category—as I do—and you haven’t mastered the art of boiling eggs so that both the white and the yolk are cooked to your preferred consistency, and you don’t lose half the white during a totally mangled and botched peeling job, an electric egg cooker will be your new best friend!

March 7, 2018

Cheat Meals on Keto or Low Carb: A New Perspective

I ate 9 grapes.
They kicked me out of ketosis!

I ate a donut!
How soon until I’m back in ketosis?!

I went to the Chinese buffet, and … I don’t know, I just lost my ever-lovin’ mind and ate ALL. THE. THINGS.
Have I completely and totally wrecked *everything?*

Yes, folks, it’s time for a post about cheat meals.

Rather than having to answer the same questions over and over and (attempt to) instill sanity into people time and again, I thought it would be easier to put my thoughts together in one place so that when situations like the above arise, as they inevitably and often do, I can point people here instead of writing the same email response eleventy-six times.

Feel free to link to this post when you come across similar sentiments from low-carb and keto newbies freaking out because they jumped head-first into a stack of pancakes and syrup.

Lots to cover here, but I’ll try to keep it more succinct than usual. (Insert LOL.)
If you’re pressed for time and want a one paragraph summary, scroll down to the bottom for the tl;dr.

March 1, 2018

Update: Podcasts, Videos, Alzheimer's, and More

Hey Everyone!
Just wanted to let you know I’ve updated two tabs on the site:


I’ve done a bunch of interviews about the book and the concept in general – that Alzheimer’s disease is a metabolic problem – one the scientific literature regularly refers to as “type 3 diabetes,” or “brain insulin resistance.”

On the Alzheimer’s tab, you can find links to all my published articles and blog posts, as well as links to some of my favorite scientific papers on Alzheimer’s.

Podcasts & Videos

If you’ve been reading the blog for a while but have never heard my voice or seen what I look like (other than the photo on the blog), you can check me out in these videos and podcasts.  You’ll notice differences in my face and general appearance, depending when the various videos were recorded.  That’s what trying to figure out your thyroid will do to you!  Swollen looking in one video, down 15 pounds in another only a few months later.  The info in this one is great, but my thyroid-related weight gain had reared its head again.  In my opinion, I look best in this one and this one.) 

For those of you who are familiar with prominent low carb physician and researcher Eric Westman, MD, I’ve recorded two videos for his Adapt Your Life Program, one on Alzheimer’s, and one called “Keto Sense and Nonsense.”  The latter one goes hand-in-hand with this blog post I wrote about keeping low carb and keto simple, and how UNcomplicated they really are.  (If you’re interested in the blog series on insulin I mention during the Alzheimer’s video, you can check it out here.)

Another video I’d like to share with you is a webinar I did for the Irish Institute of Nutrition & Health.  It’s a bit long – about 2 hours – but it’s the most detailed and informative presentation I’ve ever given.  (I’ve given this talk, called “Nourish Your Neurons,” at professional conferences.)  There’s a Q&A for the last approximately 40 minutes. I recommend watching through to the end, because there’s some good extra information during that time.  You can download and save the file here (it’s a very large file), or simply watch it here. 

Posts for KetoDiet

I’m happy to announce I’ve joined the writing team at Martina Slajerova’s KetoDiet/KetoDiet App.  I am humbled to be part of this team, as I am in the company of people I deeply respect, including Franziska Spritzler, Bill Lagakos, Emily Maguire, and other nutrition professionals.

If you’re not familiar with Martina, she’s an AMAZING and prolific recipe developer and all-around good person.  She has several great keto cookbooks out, not to mention all the fabulous recipes available for free on her website.  (I reviewed The KetoDiet Cookbook here, and the Sweet & Savory Fat Bombs cookbook here.)

Three of my articles have been published so far: 

There will be several more articles in the coming months, including basic ones on things like meal prep and dining out on low carb/keto, and some that are a bit more in-depth on insulin resistance and associated metabolic dysfunction.

The best way to stay up to date on my latest publications, podcasts, other interviews, and public appearances (yes, I do occasionally leave the house and interact with other humans!) is to follow me on Twitter:  

P.S.  I’m working on three new posts that I’m very excited about.  Lots of fascinating stuff to talk about.  I think they’ll blow your mind, just like they did mine.  They’re a bit in-depth, though, so they’re going to take a while to write.  I’ll be posting some less heavy-hitting stuff in the meantime, but just know that some really good and educational stuff is on the horizon.  Y’all know that what I love about the blog is that when I learn new things that change the way I see insulin, type 2 diabetes, obesity, cancer, and more, I get to share those insights with you!   

Disclaimer: Amy Berger, MS, CNS, NTP, is not a physician and Tuit Nutrition, LLC, is not a medical practice. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition and is not to be used as a substitute for the care and guidance of a physician. Links in this post and all others may direct you to, where I will receive a small amount of the purchase price of any items you buy through my affiliate links.

February 14, 2018

Is There a Male Equivalent to PCOS? (a.k.a. The Detrimental Effects of Hyperinsulinemia on Men's Health)

Insulin has gotten a bad reputation in the low carb and keto communities. But insulin isn’t a bad thing. Too much insulin, too often, is a bad thing. If you ask people whose homes are threatened by wildfires whether lots of rain would be a good thing, you’ll probably get a very different answer than if you ask people whose homes have just been destroyed by hurricane floods. Water is not a problem; too much or too little water is a problem, and it’s the same with insulin.

So I’m not trying to demonize insulin. I wrote an 8-part blog series detailing the gnarly and nefarious effects of chronically elevated insulin (soon to be 9 or 10 parts -- new posts coming soon!), but the operative phrase there is chronically elevated. In and of itself, insulin isnt a problem. (Just ask a type 1 diabetic.) The bad stuff happens only when insulin is too high, too often. Now that that’s out of the way, on with the show!

We know for certain that PCOS (polycystic ovarian syndrome)—which is “is the most common endocrinopathy of reproductive aged women affecting 6-10% of the population,”—is driven primarily by chronic hyperinsulinemia. (Incidence may be as high as 18% among certain cohorts when different diagnostic criteria are used, putting the number of women affected worldwide at around 10 million.)

“Hyperinsulinemia associated with insulin resistance has been causally linked to all features of the syndrome, such as hyperandrogenism, reproductive disorders, acne, hirsutism and metabolic disturbances.” (De Leo et al., 2004)

In fact, the causal link (not just an association!) between hyperinsulinema and PCOS is so well-known (and so powerful) that metformin—best known as a diabetes drug—is among the frontline pharmaceutical interventions for PCOS. Keep this in mind as you read about the men’s issues here.

Facial hair, acne, oily skin, mood swings, weight gain, menstrual irregularities, and infertility are not the only signs and symptoms of PCOS. These signs & symptoms are driven by the underlying hormonal disturbances, which include: elevated insulin, increased adrenal androgen synthesis (more testosterone and/or DHEA), decreased sex hormone binding globulin (SHBG), increased luteinizing hormone (LH), and decreased follicle stimulating hormone (FSH). And while the stereotypical PCOS patient is overweight or obese, as many as 50% of women with PCOS are not overweight or obese. (Remember, chronic hyperinsulinemia leads to obesity in some people, but not all. There are millions of people walking around with a “normal” body weight, but sky-high insulin levels.)

Since men produce all of these hormones as well, could there be a male equivalent of PCOS?

You bet your bald spot there is!
Let’s take a look at three different areas where chronic hyperinsulinemia has adverse effects on men:

  • Early onset androgenetic alopecia (a.k.a. male-pattern baldness)
  • Erectile dysfunction
  • Benign prostatic hypertrophy (BPH) – enlargement of the prostate gland