 Hello everyone, this is Dr. Michael Greger coming to you live from my treadmill Here to answer your questions as I do every month both on Facebook, which I just did earlier today and here on YouTube Looks like there's already a bunch of questions. Let me just introduce myself really quick for those of you I'm familiar with my work every year. I read through every issue of every language English language nutrition journal in the world So busy folks like you don't have to I think can follow the most interesting the most groundbreaking most facts-confining some new videos Not if I said float every day to my non-profit site nutrition facts.org everything a website is free There are no ads no corporate sponsorships strictly non-commercial Not saying anything just put up as a public service as a labor of love as a tribute to my grandmother who survived Her brush with death thanks to evidence-based Nutrition, which is why I do what I do today looks like it's a lot of questions already up here I'm just gonna start at the top and go down and reach as many possible ones as I can Intra limpidus Limpidus asks is it bad to eat the same thing every day even if it fits into your daily dozen For those you weren't familiar with my daily dozen if you there's a free iPhone and Android app Dr. Greger's daily dozen basically the second half of my latest book how not to die Senders my recommendations around a daily dozen checklist of things. I encourage people to include in their daily diet like berries every day the healthiest fruits greens every day the healthiest vegetables you know Tablespoon of ground flax seeds every day corn tea spoon of turmeric the best beverages the best sweeteners How much exercise to get answering all those questions in hopes of just inspiring people to? Improve their diet to eat some of the healthiest foods to crowd out some of the less healthy options So is it okay to eat berries every day not only is it okay? I encourage every berries every day now if the question is is okay to just eat blueberries every day never eat any other Kind of berries ideally we have as much diversity their diet as possible But not diversity enough to expand our fruit intake to fruit loops, but staying within whole foods whole plant foods Rose agrees obviously after having seen a squirrel apparently And so yes berries every day any kind of berry ideally mix it up Jack asks how does total fat intake matter? Oh does total didn't take matter if all fats come from plants How much plant fat is too much plant fat? It's the source of fat. It's not fat period You know fat can be found in some of the healthiest foods like walnuts can be found in some of the unhealthiest foods like Lard or Crisco I'm hydrogenated the vegetable oils And so it's a matter of getting fat from whole plant foods So is it okay to eat nuts and season avocados? Absolutely in fact nuts are on my daily does I encourage people eat an ounce of nuts palm full nuts every day Well, that's probably the healthiest nuts And so it's not low-fat versus high-fat. It's Sources of fat. It's just like carbohydrates, right as Dr. David Katz likes to say carbohydrates are lentils and lollipops, right? What does that mean to say carbs? Okay, we don't eat macronutrients. We eat food. And so what foods are healthy what foods are not healthy? That's what I go into with my traffic light the system In and my daily doesn't in the second half of the book Okay, intra Limpidus is back asking do I recommend seven hours of sleep a day? But is that the same for adolescents? It's a good question. I don't think there's any studies on Chronic disease risk and sleep in adolescence there might be some unlike ADHD or some other issues that's something I've not looked into but I will look into it Thank you so much for your question. Jack is back asking. Oh the same question about fat I've got to you Jack. If you have any other questions, please line them up Mac McLeod, I believe that's how you pronounce that Ask how much hibiscus flower in teaspoon tablespoon per day? Do I recommend how much amla powder? Do I recommend? So I encourage people so for people like what am I talking about? They in terms of beverages the best beverages I highlight three As the most health-component one is water plain water The other is an herbal tea called hibiscus and other is green tea or white tea As the three healthiest beverages So and hibiscus tea has particular benefits for our blood pressure some other things something that I drink Every day although I just actually got back from about three weeks on the road and so The hibiscus is steeping. It's yet to To to finish, but then I will be drinking hibiscus as long as I stay home. Um, what? Basically, I get the whole hibiscus like sepals the flowers In bulk I throw a handful and maybe two quarts of water Um, and then just let it steep but you can see it turns this bright sherry kool-aid looking like color And I just strained it out and drink it but So I mean there's no particular Well, I mean in terms of the hypertension benefit in that study. I believe it was Two strong cups of tea I think five tea bags worth of hibiscus tea in two cups Something like that. Check out the video to make sure exactly what that dose was in terms of lowering blood pressure But in general I don't think we have any particular dose in mind and You know and was another good question. Um, I Have you know my amla videos are so old now Um, most of them I think back in 2011, so I really need to do it's been over five years So I'm gonna do an update. In fact, that's the next Subject topic I'm actually gonna do videos on is amla just been a ton of research done today So let me hold off on answering that question until I have the latest data in hand And then if we do a new another Q&A by that time I will tell you and then we just wait for the or we just you can just wait for the videos All right, Matt another question in order to increase sulfuric information cook broccoli The mustard seeds need to be grounded in powder or will whole mustard seeds work as well What is Matt talking about Matt is talking about this amazing reaction by which the glucose inlays these The bitter compounds and cruciferous vegetables cabbage family vegetables like broccoli kale collard greens Is is produced by this kind of chemical reaction Between an enzyme and a precursor The precursor is heat stable, but the enzyme is not heat stable sets them when you cook it You're left with a lot of that precursor We don't have the enzyme left to make the end product we want which is sulfuric Which is the purported active ingredient in the reason why? Broccoli family vegetables are so incredibly healthy, so you can add back the enzyme I suggest in a video. I believe the name of the video is called the second strategy for Cooking broccoli something like that just type in broccoli to pop right up And so what's mustard seeds? Well, what are mustard greens mustard greens are cruciferous vegetables cabbage family vegetables Mustard greens come from mustard seeds So hey, can we just take some mustard powder, which is just ground up mustard seeds and put them on greens a cooked greens and and And reinvigorates so for fan production absolutely the studies have been done and shown that is indeed the case The question is does it work? If you add whole mustard seeds Presumably if you chew those mustard seeds It would if not probably not the problem is They're so incredibly tiny that you'd probably eat whole mouthfuls of food It may not chew up all those mustard seeds So maybe powder would be better or chew really well The food actually sits in your upper stomach for a little while while the rest digest And so shouldn't have time if you chew up those mustard seeds to produce so for a fan before Those enzymes are extinguished by your digestive system All right, Matt is back again asking the same hibiscus question got to that one And then Matt again Matt was smart started lining up questions before the thing even started to make sure his questions got answered great idea For next time. I remember I'd give these every single month According to a super foodly, which I guess is a website Sumac brand never heard of it higher antioxidant content than cloves or amlipod or no way Certainly was not mentioned in the 3100 Foods and beverages tested in that study that I feature on the site. Maybe there's new data. I'm not aware. Oh, I Will check it out. Thanks for the tip Nonna for 20 s any new findings on nutritional yeast flakes absolutely And that is those who have to one of two diseases or both Crohn's disease and adrenitis separativa. Those people should not Be going out of the way to add nutritional yeast to their diet and I have videos coming up shortly on that Mike DeFeo Asks do I have a stance on fasting? There's some strong ethics out there, but little human research that I personally know of there wasn't a lot of human research Until now and indeed There's a there's a plethora of studies out now. The reason I don't have more studies on fasting Both intermittent fasting and long-term water fasting is because there just hasn't been good research out there and I mean I don't have stances per se all I do is try to translate the best available balance of evidence And there just wasn't a lot of evidence to translate to present But now to my shock and surprise my you know you go into PubMed and you and you search for fasting was a little difficult because There's obviously lots of articles on have talking about fasting glucose and other things but If you signed up for my research webinar this weekend You can find the best way to do PubMed searching and searching for any health and medical topic if you didn't sign up Sorry too late. It's We already we closed up Registrations by the end of April if you say oh bummed. I missed it make sure you subscribe and Intrusion facts that are to my newsletter to make sure you will hear about such opportunities like that in the Future anyway, so what does the sign say? I'll let you know when I read the hundred articles. I have the hundred are sitting in a folder called fasting And I'm looking forward to doing a whole series of videos because I know that's something that people are Are interested in I do have a bunch of videos on the finding restriction, which is a type of basically Animal protein restriction and the benefits thereof and that is One may be able to get the benefits of caloric restriction meaning eating less food by just restricting intake of certain types of amino acids and so you can look for methionine or restriction under such facts that organ pick up all those videos Right the tailors asked why no many doctors in Canada particularly British Columbia who practice and believe in lifestyle medicine Well, yeah, there are no I wonder if I can put it here. Okay. Hold on I think I can I'm going to put it in the In the question the live chat box. Hopefully you can see it So, okay, here we go, so I just pasted a url Called plant-based docs What would that post I got It's scrolled way too far that I can't even see my own comment But it's like plant-based docs org.com something like that. Whatever. I just pasted Will is kind of a directory of Docs that Seem to have a shred of information about nutrition and see if British Columbia is on there alright, oh Okay, now see I scroll down I scroll back up and I see a totally different Page of questions. I'm just gonna still go at the top and go down. I'm sorry if I missed anybody I was try not scrolling in the future Nelnova TV ask white blood cell count of 3.2 since going plant-based What should I do what you should do is celebrate the fact that you have so little systemic inflammation in your body and in this next volume of videos That just came out So if you got my newsletter, you'll see I have two videos on what on White blood count what it means. What's the ideal a white blood count? And so check it out You can actually watch it literally right now by downloading it or live streaming it or you can just wait and get it It'll pop up on nutrition facts. Although. I think it's buffered out a few weeks in the future Patrick asked what should I change if I suffer from SVT presumably superventricular tachycardia You know, I have never looked into SVT and diet if however, you do a PubMed search For SVT and diet and find some juicy looking articles Please let me know and I'll look into it if I find anything that I think is practical groundbreaking and interesting I will do videos about it. Thank you for your question. Eduardo asks coffee. Yes or no well in my chapters and my latest book how not to die and my Parkinson's in my liver diseases brain diseases a mental health chapter I talk about the benefits of coffee for preventing for depression Parkinson's and liver disease In general coffee drinkers live longer than non coffee drinkers are very small like 3% lower cancer risk overall But there's some populations of folks that should stay away from coffee people with as a reflux or worried about bone loss Or urinary incontinence or glaucoma Having sleep difficulties It's a bottom line I don't think people should drink coffee now because it's not a health promoting beverage But because every cup of coffee is a lost opportunity doing something even healthier, which is a cup of green tea And since there's greater data out there suggesting more benefit from green tea So drink green tea instead would be my recommendation though Don't drink green tea with meals as it can interfere with iron absorption Eddie mania Asks, what's the best natural sweetener besides fruit? and so the two health promoting sweeteners meaning they're actually healthy Obviously a black step molasses and dates sugar dates syrup both of which are whole foods date sugar is just dried pulverized dates and Date paste is usually just blended dates So but you said besides fruit and so I talk about that how really the only Non-toxic low-colour sweetener I'm aware of is erythritol of sugar alcohol found naturally in melons and grapes And unlike other sugar alcohols like sorbitol and xylitol does not cause osmotic diaries Actually absorbed in small intestine excreed done changing the urine and so Something like hot beverages or something or something like baking you need to date sugar But hot beverages I mean date sugar because the whole food has fiber in it. You don't want clumpy coffee or tea So erythritol might be an answer. I talk about stevia in a video on how it's harmless at normal doses, but or harmful at sufficiently low doses, but How there's a there's a cutoff as to how much stevia compounds one might want to get Someone asked about monk fruit and you know, I've looked in the monk fruit before and there wasn't any research But now there is actually so I'm gonna do series of videos about monk fruit and I'll tell you what I find maybe there'll be a second I'm non-toxic Sweetener out there. Ah Julie says saw you in Novi Michigan you and 1400 other people out or maybe at Henry Ford Hospital. I was just speaking nobody last two days Fun talks. I'm so glad I was able to make it But at the same time, I'm happy to be home after a couple weeks on the road. It's my first full day back. Oh What about my black seed oil videos? They're coming my god. There's so much I better get to him soon because the evidence just keeps piling up about this stuff Poonam asks, how do I detox? Oh handle side effects for? Placidex Never heard of flash that that must be a brand name the so Right, so how do you in general? How do you detox by not toxin in the first place but eating and living healthfully? and then in general You know cruciferous family vegetables that's still furfin I talked about earlier helps boost your called phase two enzymes and liver your detoxification enzymes which can help you detoxify the you know external carcinogens and Anything you including drugs for example or any kind of compounds coming into your body that are Natural or unnatural such that if you eat a lot of broccoli you have to get more drink more coffee to get the same caffeine Buzz because your liver is just so ramped up by the broccoli that it detoxifies the caffeine much quicker Do things Gina asked you things to touch our food like cling film tin foil have an effect They can have effect if some of those compounds like the the Plastic plasticizing compounds like phthalates or or or BPA Go from the plastic into the food And tin foil is typically aluminum foil I mean I just had a video about the health effects of aluminum talking about antiperspirants and breast cancer I think literally still it's the last but no that was the Monday's video today I have a new video. I forgot what it's about, but yeah Monday's video was on Aluminum if you're interested check it out KZ or K's ask anything about any closing spawn lightest. It's a great question. Um, you know, it's not something I've looked into It is a auto mean arthritis. There are certainly other auto mean arthritis like rheumatoid arthritis that One can get spectacular benefits from eating a healthier diet And I have a bunch of videos on that. It's not something I've looked into but I will check it out again If you do pub med search pub med go for ankylosing Fondalitis and putting the word nutrition or diet anything pops up Let me know and if there's something useful. I think for other people I will do videos about it Erica asks They just read. Oh, they just recently found a blood clot In my dad's lower leg We have him eating plant-based now was previously eating meat But is there anything else that he can do he's now on warfarin and injections presumably Heparin injections Yeah, so dbt's deep vein thrombosis. I'm actually gonna I have a whole folder packed full of Articles on diet and dbt's so typically, you know, it's like you've been in the plane for a long time sitting for a long time There's various risk factors actually Birth control pills may increase risk of blood clots for smoking women and things like that But you typically don't think of diet and and Blood rheology or ease of flow and clotting disorders And so I but now but there's actually a huge amount of data. I've just never done videos about it But I will do videos about it, which should be helpful Just make sure because your dad is on warfarin that your dad doesn't Dramatically change his dark green leafy vegetable intake Because you would have to change the dose of the drug warfarin or kumadin is a vitamin K antagonist a vitamin K poison basically and so prevent your bodies from From basically rejuvenating vitamin K within the body, which is critical for the clotting pathway So it it thins your blood, but if all of a sudden you eat a whole bunch of vitamin K It overwhelms the drug and your body acts normally and could could clot off And so you just have to eat the same amount of greens every day And so how much greens you should eat a lot of greens But you doctors just have to titrate up your kumadin or warfarin dose to match the amount of greens that your dad is eating They didn't get the best of both worlds David Parkinson asks I have used diet and hi it to massively lose weight but struggle and But struggle Rose is Rose agrees with your struggle to find any write-ups as to scientifically why h i t i t works is that the intermittent high intensity Stuff I'm gonna have a whole but you know what we need We need fitness facts org don't you agree right? There's so much confusing information in the exercise world should you eat before or after exercise What kind of exercise how long duration all sorts of create? I mean there's just massive amounts of questions huge amounts of confusion and commercial Conflicts like sports drinks and things are so much money involved. It's hard to get to the truth What we need someone is to go through all the literature and put out daily videos on the latest in fitness facts Hopefully there's someone out there right now I was willing to take up the mantle all do nutrition in fact we need 10 more nutrition facts I mean I can't if there's 100,000 articles published on nutrition every year. I can't do it all We need more need more sites like this to bring the science to the masses so I have not looked into that and Since it's kind of peripheral to diet. I may never look into it, but If someone's out there and wants to do this Hopefully you're already signed up for my research webinar and so can put up site to provide the evidence to people about things like Fitness or about sleep facts org sleep medicine the latest in sleep medicine or stress manager. There's so much Evidence out there mountains of evidence and just no corporate budget driving its promotion. So maybe there's amazing things Out there in the published literature the certain iron nutrition that we are just lost to the world buried in the basement of some medical Library unless there are people out there digging through it and bring it out to the masses There's no profit motive to do that But you know who will profit? Those who see your videos and eat and live longer healthier lives and Rose agrees with me alright My darling dog who must have seen another squirrel Maxwell peace asks How do I feel about dr. Sebi? List of approved and not approved foods. I'm sorry. I've never heard of dr. Sebi SE BI Sorry, so I don't know and so if you just reword your question to be like what about these foods and what about those foods I'd be happy to answer that question BJ K I'm BJ K Ask if my lone primary fat sources are nuts and seeds great. Oh, what percent of my calories should come from fat? It doesn't matter um I mean total calorie intake matters obviously but Whether you're eating a high fat hopeful plant based diet low-fat hopeful home-based diet high carb low-carb very Sendering your diet around a whole plant foods Then you don't have to worry about carb counting or calorie counting or any kind of kind either right foods It'll just take care of itself the exception, of course a vitamin B12 Which I have tons of videos about if you're interested fancy 1919 asks What are my thoughts on the three cardiologists last week? Ha? so in the there was a British Journal of Sports Medicine or something like that these cardiologists published an editorial questioning the role of saturated fat in heart disease And one has to remember of course dr. Atkins himself was a cardiologist and Probably the best response I've seen to that is Dr. David Katz's response Hummingham post and LinkedIn. He did this wonderful article effect a series of articles one specifically. Oh, what's it called? if you put dr. Katz and the name of that journal Or just it came out literally in the last week, right? So last week or two. So just search for David Katz Huffington post Saturated fat it'll probably pop right up. He did an excellent excellent response to that article. Um, oh, there's the next question from C Nara wall Sorry if I butchered your name is coconut sugar good for you Um, no sure. No. No, no, no Refined sugar is good for you. No non whole food source of sugar. It's good for you The only reason I say date sugar is good for you because it's not really sugar. It's a whole food dried pulverized dates a natural glory asks, what are the best sources of vitamin B12 best sources of vitamin B12 are fortified foods or supplements I recommend 1.2500 micrograms supplement of cyanocobalamin Once a week get all the B12VD costs about five bucks a year and you are all set and in terms of how much take if you rather get Into the habit of taking something every day or how much fortified foods I've got videos on those too, and I'll be doing updates on the B12 Including videos answering your way. So why not methylcobalamin? What about these other types of a more expensive B12? Why aren't they better? I I already have but I've answered that in a Q&A on the website But we'll do a whole video about it just because people continue to be confused Amanda K Ask high carb low-fat diet for P cost weight loss question mark Just came out with a video on dying P cost within the last month. So if you just go to nutritionfacts.org and click on videos It's probably called video library Literally on that first page, which leads just chronologically backwards all the new videos The P cost one will pop right up Sneaky saint says he or she loves a biscuit tea. I agree sneaky saint Nell Nova TV. Oh asked about WBCs. We already got that one Praxology praxeology whatever that is All the praxis on them. Well, anyway K1 versus K2 read the K2 is different benefits and K1 is need to get cast in my Vardaries we're supposed to be the bones K1 only has blood clotting your Do was not does one have to take supplemental K2 they're talking about vitamin K2 your body your gut Your healthy gut bacteria take K1 in the dark green if you vegetables you eat and change it into K2 So your body does it for you. You don't need to take supplemental But I will be doing a series of videos on that very issue. Stay tuned xx asks Ulster of Kledis should I avoid sulfur containing amino acids off from plants? And so I have a video talking about How sulfur containing foods like sulfide in wine and dried fruits and animal products Have that the sulfur can be used to make Hydrogen sulfide which is the rotten egg gas in the gut and may play a role in ulcer of Kledis was an autoimmune the inflammatory bowel disease And then in that very video I talk about wait a second There are some high sulfur plant foods as well like broccoli Garlic and so then I talk about how they looked to see if you know you broccoli increased risk of ulcer of Kledis And they did not So no you don't have to decrease your risk of healthy self-containing whole plant foods Bossam asks why do we have cholesterol transporters in our intestines? be and and have transporters on which exert with with selectively preferably Select for plant-based sterols into extra minute into bile. So wait a second if we weren't meant to eat cholesterol Why do we have cholesterol transporters in our intestines is because of something called enteral hepatic circulation? basically our liver produces cholesterol dumps it into our intestines through the bile and then Reabsorbs it back into the gut. That's why we have these receptors to reabsorb cholesterol back That allows us to control the amount of cholesterol in our system because obviously we get too much cholesterol We all run the risk of dying from the number one killer of men and women which is Heart disease. Ah and look at that 130. I'm out of time. Sorry about that Have a wonderful month everyone. I'll be back with Q&A's next month live Q&A's if you sign up for research webinar I will see you on Saturday for our four-hour research fest and Thanks so much. Bye. Bye