If you’re on a mission to live healthier, Dr. Eric Berg’s upgraded health advice offers simple but powerful strategies for overall wellness. Based on personal experience and years of practice, Dr. Berg shares essential tips to help prevent common health issues and promote vitality.

1. Eat Only When You’re Hungry
One of Dr. Berg’s core principles is intuitive eating: don’t eat unless you’re hungry. Snacking out of habit rather than hunger contributes to insulin spikes and unnecessary calorie intake.

2. Drink When You’re Thirsty
Forget the myth of constantly sipping water. Overhydration can dilute electrolytes, particularly sodium, and actually worsen dehydration.

3. Try Carbonated or Herbal Water
Carbonated water or tea-infused water may hydrate more effectively. Sun-tea, made by steeping tea bags in a gallon of water under sunlight, enhances hydration and provides phytonutrients.

4. Find the Right Diet for You
Don’t stress over conflicting diet trends. Try different diets and assess how your body responds—there’s no one-size-fits-all.

5. Intermittent Fasting Is Key
Fasting isn’t just about skipping meals—it promotes autophagy, which helps recycle damaged cells and detox pathogens like bacteria and viruses.

6. Stop Snacking Between Meals
Frequent snacking disrupts insulin levels. Eliminating snacks—even without changing your diet—can have dramatic effects on health.

7. Cut Down on Carbs
Many foods labeled “sugar-free” are packed with hidden carbs like maltodextrin and starch. Keep carbs under 30 grams per day.

8. Test Your Fasting Insulin
A fasting insulin test can predict diabetes 10–20 years in advance—far before glucose levels rise. Most doctors don’t test this, but it’s critical for prevention.

9. Get Enough Vitamin D
Dr. Berg recommends 10,000–20,000 IU of vitamin D daily. It’s essential for immune health, mood, and even gene expression.

10. Don’t Forget Magnesium
Magnesium regulates calcium and is necessary for vitamin D function. It prevents cramps, calms nerves, and improves energy.

11. Boost Potassium Intake
Most people lack potassium, which supports heart health, blood pressure, and energy. Aim for 4,700 mg daily.

12. Avoid Cheap Synthetic Multivitamins
Low-quality vitamins contain synthetic ingredients and harmful fillers. Always choose whole-food-based supplements.

13. Supplement Trace Minerals
Modern food lacks important trace minerals due to depleted soil. Consider zinc, iodine, selenium, and manganese supplementation.

14. Eat More Red Meat (if suitable)
Grass-fed red meat is a highly nutrient-dense source of protein that supports energy, muscle health, and blood sugar stability.

15. Heal the Gut After Antibiotics
Antibiotic use can permanently damage gut flora. Homemade probiotic-rich yogurt can help restore lost microbial diversity.

16. Avoid Overtraining
Too much exercise without recovery lowers testosterone, increases inflammation, and leads to fatigue and hormone imbalances.

17. Take Vitamin B1 After Carb Binges
If you overeat carbs, take vitamin B1 to reduce stress and stabilize mood. It helps minimize negative effects from high-carb meals.

18. Be Cautious with Iron Supplements
Iron accumulates in the body. Only take it if you have a confirmed deficiency—preferably from food sources like beef liver.

19. Strength Train to Prevent Muscle Atrophy
Over 50? That arm “fat” may be muscle loss. Regular weight training and magnesium intake can combat age-related atrophy.

20. Take High-Dose Vitamin D Before Surgery
Taking 50,000–100,000 IU of vitamin D three days before surgery can improve recovery outcomes and reduce complications.

21. Pregnant or Breastfeeding? Prioritize Vitamin D
Vitamin D supports both mother and child. Deficiency increases the risk of postpartum depression and developmental issues.

22. Invest in a Water Filter
Tap water may contain “forever chemicals” at dangerously high levels. A quality filter is one of the smartest health investments.

Dr. Berg emphasizes that many of these insights come from his own mistakes. By applying them, you can avoid common pitfalls and improve your long-term health. Each tip is simple but can yield major results when practiced consistently.