High blood pressure, or hypertension, is a widespread health concern. Dr. Berg’s perspective suggests that elevated blood pressure is not primarily a disorder of salt intake, but rather a direct symptom of deeper metabolic dysfunction within the body. The root cause for most cases of hypertension is long-standing insulin resistance, characterized by chronically high levels of the hormone insulin in the bloodstream. This hyperinsulinemia is believed to initiate a cascade of effects that ultimately lead to the stiffening of arteries and the retention of excess sodium and fluid. Focusing on this underlying insulin problem, rather than solely on blood pressure numbers, forms the foundation of his strategy for achieving lasting cardiovascular health.
Dietary Strategy for Insulin Resistance
Reversing metabolic dysfunction linked to high blood pressure requires a fundamental shift in eating habits, specifically targeting the reduction of circulating insulin levels. Dr. Berg advocates for a low-carbohydrate dietary strategy, which drastically limits the intake of foods that trigger a large insulin response, particularly refined sugars and grains. By minimizing the consumption of these high-glycemic carbohydrates, the body is encouraged to reduce the production of insulin and begin utilizing fat for energy, a process that helps restore cellular sensitivity to the hormone.
This dietary framework emphasizes the consumption of healthy fats and moderate amounts of protein, which serve as the body’s main energy sources in the absence of high carbohydrate intake. The consumption of non-starchy vegetables is highly encouraged, not only for their low-carbohydrate content but also for their dense nutritional profile. These vegetables provide a substantial source of various micronutrients that support vascular health and electrolyte balance. The goal is to move the body into a state of lower, more stable insulin, which over time reduces the arterial stiffness and fluid retention associated with hypertension.
Sustained insulin reduction allows the kidneys to excrete excess sodium and water previously retained due to hormonal imbalance. This natural diuretic effect is a mechanism by which the low-carb diet directly contributes to lowering blood pressure. The shift away from simple carbohydrates also helps to protect the delicate inner lining of the arteries, known as the endothelium, from damage caused by high glucose and high insulin levels. The structural integrity of the arteries is maintained, preventing inflammation and calcium buildup that contributes to hardening of the vessels.
The Role of Specific Electrolytes
Beyond dietary composition, the strategy focuses on correcting specific mineral deficiencies. Dr. Berg highlights a deficiency in potassium as a major overlooked factor in hypertension, arguing that the body requires a large amount of this mineral to maintain normal function. Potassium works directly to counteract the fluid-retaining effects of sodium, promoting the relaxation and dilation of blood vessel walls, which lowers pressure.
Magnesium is another electrolyte fundamental to cardiovascular regulation, acting as a natural relaxant for smooth muscle tissue, including artery walls. When magnesium levels are adequate, blood vessels can expand more easily, allowing blood to flow with less resistance. Both potassium and magnesium are often depleted when the diet is high in refined foods, and this deficiency can be compounded by chronic stress or the use of certain medications like diuretics.
To ensure sufficient intake, Dr. Berg recommends consuming large quantities of non-starchy vegetables, such as spinach and avocados, which are naturally high in both potassium and magnesium. Supplementation with these minerals, particularly a highly absorbable form of magnesium like glycinate, is also suggested to quickly correct long-standing deficiencies. He also connects the B vitamin Thiamine (Vitamin B1) to vascular health, noting its role in protecting the endothelial lining and supporting the body’s stress response.
Utilizing Intermittent Fasting
The timing of meals, through the practice of intermittent fasting (IF), is integrated into the protocol as a powerful tool to accelerate the reversal of insulin resistance. Intermittent fasting involves alternating periods of eating with periods of not eating, which provides extended intervals where the hormone insulin is not being stimulated. This sustained period of low insulin is the core mechanism by which IF helps to restore the body’s sensitivity to the hormone.
Common fasting schedules often recommended include the 16/8 method, which involves fasting for 16 hours and eating all meals within an 8-hour window, or even extending to One Meal a Day (OMAD). Consistently lowering circulating insulin levels through time-restricted eating helps repair the cellular resistance causing blood pressure elevation. This approach reinforces the benefits of the low-carbohydrate diet, making the body more metabolically flexible and efficient at burning fat. The combined effect of reduced carbohydrate intake and prolonged fasting is considered the most effective way to address the root cause of hyperinsulinemia.
Addressing the Adrenal Connection
The final component involves acknowledging the influence of chronic stress and the adrenal glands on blood pressure. Dr. Berg theorizes that prolonged psychological or physical stress results in the overproduction of cortisol, a stress hormone released by the adrenal glands. Chronically elevated cortisol levels can indirectly contribute to hypertension by increasing blood sugar, which further drives insulin resistance, and by promoting the excretion of important minerals.
This hormonal imbalance can lead to a depletion of potassium and other electrolytes, which are necessary for maintaining relaxed blood vessels and normal fluid balance. High cortisol is also thought to mimic the effects of a mineralocorticoid hormone, leading to the retention of sodium and water. Therefore, managing the stress response is considered a necessary step for blood pressure regulation, moving beyond just diet and electrolytes.
Recommendations for supporting adrenal health include incorporating lifestyle changes that mitigate chronic stress:
- Prioritizing quality sleep.
- Engaging in relaxation techniques.
- Reducing the intake of stimulants.
Specific nutritional support is also suggested, including B vitamins (rapidly depleted during stress) and adaptogenic herbs like Ashwagandha and Rhodiola rosea. These herbs are believed to help the body modulate its response to stress, supporting the adrenal glands and reducing the negative effects of high cortisol on blood pressure.