Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

How to Get Thick and Shiny Hair

Dec 13, 2024

Discover the secrets to achieving thick and shiny hair naturally! Biotin, sourced from your diet and gut health, plays a crucial role, while liver and egg yolks are top food sources. Learn about the importance of omega-3 fatty acids for hair vitality and how certain microbes can enhance shine and growth. Explore the essential balance of copper and iron for optimal hair development. Dive into the dietary keys that make a remarkable difference in hair health!

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INSIGHT

Biotin's Dual Source

Biotin is produced both from dietary sources and your own gut microbiome.
Antibiotics reduce gut bacteria that make biotin, leading to hair problems when biotin levels drop.

ADVICE

Avoid Raw Eggs & Alcohol

Cook egg whites to avoid a chemical that blocks biotin absorption.
Avoid raw eggs and alcohol as they interfere with biotin absorption and liver health.

ADVICE

Support Biotin Absorption

Include magnesium, zinc, and copper in your diet to aid proper biotin absorption.
Consider magnesium glycinate for better magnesium supplementation effect.

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Today, I’m going to tell you how to get thick and shiny hair naturally! Biotin is a B vitamin that many people take for thick, shiny hair. It can come from the diet, but it can also come from the gut microbiome.

The good bacteria in your gut make biotin. This is why a common side effect of antibiotics is hair problems. When you stop taking biotin, you may notice that the problem comes right back, so it’s vital to address gut health when dealing with biotin deficiency.

Liver and egg yolks are the best sources of biotin. Nutritional yeast and salmon also contain biotin. Alcohol, raw eggs, and magnesium deficiency can interfere with biotin absorption. Zinc and copper are essential for biotin absorption and function.

Retinol, the active form of vitamin A, is only found in animal foods. Liver and egg yolks are the best sources, but you can also find vitamin A in shellfish and cod liver oil. Vitamin A helps control sebum, so it’s very beneficial for thick, shiny hair!

For healthy hair, reduce your omega-6 fat intake and increase your omega-3s. Omega-3 fatty acids are vital for healthy hair. Fish oil and cod liver oil are excellent sources of omega-3s.

L. reuteri is a microbe missing in 96% of the population. It increases sebum, which makes hair shiny, and it may also increase hair growth.

Copper is used in many different enzymes, including the enzyme that helps prevent iron accumulation in your tissues. Iron is vital for hair growth, but we need the right balance. NPK fertilizer in our foods is a common cause of copper deficiency. If the grass is deficient in copper, the animals that eat the grass will also be deficient.

Animals with copper deficiency have very dull hair. If this can happen to sheep and cows, it can definitely happen to us!

Overconsumption of iron, often from fortified wheat products, can lock up your copper and contribute to copper deficiency. Other contributors to copper deficiency include high fructose corn syrup and high zinc intake.

If you want healthy hair, add the following foods to your diet:

•Fermented foods (i.e. kefir, sauerkraut, kimchi)

•Liver

•Egg yolks

•Cod liver oil/cod liver

•Organic foods

•Trace minerals

Soil, Grass and Cancer: https://www.amazon.com/Soil-Grass-Can...