 Hello, this is Dr. Michael Grugger coming to you live from my treadmill As I do every month to answer any questions you may have This year is particularly important because I'm not on the road. I'm writing my next book and so I Never get to answer anyone's questions anymore At least face-to-face, but every month On YouTube and Facebook We do live questions as we are right now for those of you unfamiliar with my work every year I read through every issue of every English language nutrition journal in the world. So busy folks like you Don't have to I think Apollo is interested in this groundbreaking most practical findings and to know it is not a sub blood every day To my non-profit site nutrition facts dot org Everything the website is free. There are no ads no corporate sponsors strictly non-commerce not selling a thing Just put it up as a public service as a labor of love as a tribute To my grandmother Whose own life was saved with evidence-based nutrition? All right, let us get to your questions. So I see there's a bunch of questions already up row I'll just start at the top row Saxena asked my Mother drinks a lot of cow milk Has extreme back playing problems. I told her to go plant-based, but she doesn't want to well That's all we can do is share with them Are is is is you know is is recommend to them often sometimes when it comes to loved ones It's difficult to hear Sometimes difficult to hear recommendation coming from a fellow loved one And so a third-party source like a documentary a book website something saying oh back pain Oh, you know, I know there's a video on nutrition facts or or elsewhere You know that talks about how what we eat can actually play a role in back pain. Maybe you should check it out Sorry Normally turn that off, but had a bunch of interviews coming in today and we want to miss any So yeah, all we can do is share and then look it's up to them It's their body their choice. I want to smoke cigarettes go bungee jumping. It is up to them But at least we can Feel that we gave it a try You need to spell with the one says if you get your daily dozen does being underweight still have detrimental effects to your body Actually being under I mean being underweights. I mean, there's a whole caloric restriction movement there's a whole movement of People trying to extend their lifespan by eating fewer calories than their bodies would normally consume and they are underweight And so may actually have benefits now depends how underweight you are but But you know, I think in today's society when people play like oh, you look so skinny You may just look so skinny compared to the average person who is actually overweight two-thirds People in the in the United States are overweight. In fact, even more are what are called over fat So even if you your BMI is under 25 and so you're technically not overweight You can still have too much fat so much fat particularly around your visceral organs around your abdomen the that impairs your metabolic function like high triglycerides or high you know high blood pressure and So and if you talk about the number of Americans that are over fat, I mean, it's huge the numbers like 90% so You may actually have an advantage although certainly there is a level Which people with anorexia for example reach where one can run into serious problems being too underweight Ro a sexina asks how to maintain one's good gut floor went on antibiotics. Well, if you're on antibiotics that kill your gut floor There's there's you not much you can do until you get off the end of box and then if you're experiencing Symptoms Such as chronic diarrhea after being on antibiotics then you may want to repopulate your gut by taking a Mixed kind of acidophilus probiotic supplement, but you know many antibiotics are actually absorbed in the small intestine Never make it down to the large intestine And so, you know a circulator throughout your body may actually spare your gut bacteria There are certain back there are certain antibiotics that are created to wipe out Gut floor in that case it may be a difficulty But even in that case often you beat your bacteria down, but not out And so it's just a matter of feeding the good bacteria you already have which is something called prebiotics Which is fiber-resistant starts things that are found in whole plant foods. So by eating healthy and feed your Good bugs and they should be able to ramp up without having to do anything special Vegan Jody ass. Thank you. Oh, that's very sweet. You're welcome T. Gifford says what are my thoughts about using oral tolerance is method for testing or treating r.a. rheumatoid arthritis by using low dose of Antigen to stimulate T regulatory cells leading to an active immune suppression. I Have never heard of such a thing. So the T. Gifford is suggesting that by Eating like cartilage basically might your Make might your body become less sensitive might your body not attack your own cartilage I Would suggest instead So I haven't seen any research on that either way instead. How about eating? lots of whole plant foods have been shown to be remarkably effective in Putting a room to arthritis into remission. I've got a bunch of videos on that just type in arthritis or rheumatoid into nutrition facts that are Rosexena it says asks is juice from concentrate bad. It's no worse than Juice not from concentrate, but that's not saying much juice is a fiber depleted food And so we should not so that's a refined food. That's a yellow light food If you just saw my recent traffic light video I was so excited, you know, it's been part of how not to die, but for those of you who haven't read the book Finally got a video made about it and it talks about how foods can in my mind Can be basically placed in three categories red light foods green light foods yellow light foods and so juice Fruit juice would be a yellow light food with the exception of tomato juice Which is in the green unless it has added sodium? fly shacker Asks are the chemicals used to decaffeinate green tea hard foam enough to offset the benefits of drinking green tea some Decaffeination processes don't really use chemicals But the decaffeination Process itself does remove some of the nutrition some of the nutrients that we as the reason we drink green tea in the first place but For people that the caffeine bothers them and they wouldn't drink green tea at all or would drink less green tea Then by all means drink decaf green tea So I mean any green tea is better than no green tea, but if it doesn't bother you either way then you know Regular green tea actually does have a little bit more of those nutrients but the important thing is to get as much as possible into your body and so So decaf is fine particularly um after you know 4 p.m.. Ish where we really shouldn't try to Consume caffeine because it can interfere with our sleep All right, or a nose contos hello from Cyprus. How cool is that? I'm looking outside to snow I assume Rainos is not looking out to snow in Cyprus God bless the internet any tips on eczema he asks Or she asks um I've got a few videos on eczema on what you can do eat, but you can put inside your body and not top your body Basically the key is emollients in terms of what you can put on your body, so In the greaser the better something like like petroleum jelly To basically boost the barrier function of your skin And then there's good, you know topical corticosteroids And They also have videos on dietary approaches what you can actually eat on the inside to help with skin conditions on the outside Just type in eczema and you indeed spelled it right ECZ EMA. That's a good spelling B word Intinuous effects that organ check it out Roe is back asking honey is supposedly cruel to bees and killing their population are their healthier sweeteners alternatives Certainly not killing their population Oh, I mean I Mean people raise more be what's killing bees probably more pesticides than honey production, right? We actually grow more bees To make honey not that anyway. Are there healthier alternatives? Absolutely The healthiest Nutritive sweeteners meaning caloric sweeteners are blackstrap molasses and date Sugar or date syrup have recipes for date syrup and how not to that cookbook? And so these are this is a whole it's a whole food sweetener It's just whole dates either palp pulverized into powder date sugar was not really sugar It's a whole plant food and same thing dates sugar. You basically soak some dates and whip it up I'm in a blender with something else. I forget. Um And yeah, so those would be healthier sweeteners. Oh, I have some videos coming up on monk fruit. I already have a stevia Video so I am monk fruit video coming up soon, which is another natural sweetener Lord divine and if you are not subscribed to my daily videos Subscribe of course for free and this is facts that are Lord divine ask do I have any information on CBD oil and or cover route? for anxiety There's no good date on CBD oil for basically anything even childhood pediatric epilepsy surprisingly and Kava May be toxic to your liver. You have a little caveat prepared in the traditional way I'm not aware that it has to do with preparation but with Components within the route itself. However, maybe the traditional way of preparing it removes those components I'm not sure how they all be loving the most high There's a name What do I think about 3k cow fruit-based diet? All vitamins would be on point with small amounts of chicken liver for vitamin B12 a fruit and liver diet. What do I think about that? I think That sounds like a terrible diet. I mean, we all want to get lots of fruit Probably the number one dietary risk factor for death in the world in adequate fruit consumption cream gold burden of C study But We're gonna get your vegetables and whole grains and legumes being split piece chickpeas and bundles and mushrooms and herbs and spices and nuts It sees all sorts of other wonderful things. I would do that rather than just eating fruit and liver Roe asks is raw garlic. Okay. Yes It burns things my tongues when I eat it. That's his garlic. It's supposed to burn sting your tongue. I Yes, it is. Okay, but I mean it's not you shouldn't just like chew up a garlic clove and swallow You can actually hurt your esophagus. You will feel it You'll get some heartburn from that but in terms of crushing it or chopping it into dishes Absolutely go for it. In fact, maybe more healthy than cooked because it destroys that enzyme I've got a video about that But you can cook garlic But if you chop it way to while so the enzyme does this thing then you kill the enzyme doesn't matter because the product That you what care about is heat stable Kevin Ross carnerford cornerford Ask hello from Ireland. Hello from Ireland I Have hypothyroidism any advice for foos to avoid Optimized weight loss with hypothyroidism Well You see gay or hypothyroidism treated is what you should do treat the cause and if the cause of weight gain is Hypothyroidism you treat the cause and then you treat the cause of the cause what's causing your hypothyroidism Sometimes it couldn't be something like hasimotus thyroiditis some kind of autoimmune disease where you scarf your thyroid And then you got to take a thyroid hormone placement for the rest of your life but there are other causes of Hypothyroidism undirected thyroid function like inadequate iodine intake And so if you're not getting a phyton that can be a problem and then clear up the a getting a phyton Thyroid function is okay, and then weight is okay always treat the cause whenever you can All right row was so smart and building up a whole bunch of questions and then asking them all so I get to them all So here's another one from row sexina. What are your thoughts on sun exposure and sunscreen? I hear both are dangerous many sunscreens contain hard harmful active ingredients so I have videos on sun exposure and and Both the pros and cons in terms of vitamin D production and the cons being melanoma But there are more pros than just vitamin D production. That's why you can't fit the sun into a pill All sorts of cool things like the sun's rays actually go through your skull and actually have effects in your body The the long red rays And and can kind of can help your body Reestablishes CoQ 10 levels all sorts of really cool stuff and produces nitric oxide and those sorts of beneficial things to sun exposure, but of course too much sun exposure can Increase one's risk for the deadliest kind of skin cancer called melanoma. So check out my videos in terms of proper timing etc Does sprouting beans eliminate lectins Depends on what kind of being you're talking about you cannot eliminate the lectins and red kidney beans for example by sprouting It's basically the size of the beans so really small beans like mung beans which are typical brain sprouts or lentils sprouts lentils There's some a good little Beans to sprout being sprout chickpeas so small beans you can typically small brains You can sprout fine, but the big beans like kidney beans The the sprouting process does not eliminate the lectins and boy you ate some sprouted kidney beans you would be in for a world of pain tomorrow V is Or tomorrow the fifth is Eating ground flax seeds tips from day enough to get enough omega-3 is already recommended algae-based supplement based on Inefficient ALA to DHA conversion. Oh, I love it advanced advanced questions. I love all questions, but It's it's great that people are following along here So Yeah, so So to for adequate long short change the long chain For that elongation process right so in plant foods are the short chain omega-3s of a little anic acid Which is found in cheese and flaxseeds and walnuts and my hemp nuts and Our body can take those and produce those long chain fish fats, you know DHA EPA The question is can can is our body efficient enough to do it to get enough? And so I have a bunch of videos about that and so the question is can I just stick to search answer? Should we also add long change and I? Conclude my video series by saying we should indeed consider taking long chain omega-3s preformed into our diet 250 milligrams a day of EPA and or DHA and my Point by point rationale how I arrived at that recommendation. I never arrived at supplementation recommendations lately Is in the video now you may watch that video and be like I'm not convinced in which case don't take it, but I was convinced by the available data though still very controversial Robert Robertusca says should we avoid avocados nuts and white potatoes? No, we shouldn't Those are all green light foods though Certainly sweet potatoes are healthier than white potatoes anything do the white potato you can do the sweet potato in a healthier manner Although actually we potatoes are more satiating. I was just reading about satiation and white as are the most satiating food I'm out of a hundred foods I believe that are tested which is interesting anyway But the more nutrition in two potatoes. Okay, Matthew read Matthew read ask Bloodwork says T-toes T3 turtles low any thoughts They're more than so T3 is a Thyroid hormone the most important thing is your body will Tell you how it your thyroid is doing by a TSH level thyroid stimulating hormone level So that's what you're interested in most if your TSH is fine then your thyroid is fine Basically, so that's what I would look at rather than that T3 or T4 and Rose agrees obviously she must have seen a squirrel Marie Mary Marie or Mary Kessler asks is there any danger to the kidneys or other organs eating large amounts of vegan protein every day? it's a Large amounts of vegan protein Yeah Yeah, there's certainly any kind of protein I mean there's certainly a limit to which any amount of protein can be metabolized in one day your body has to take the Amino group the amino acids that make up Protein get rid of it and turn it into urea and get that your kidneys And so you could certainly stress out your kidneys with huge amounts of Protein intake, but you wouldn't get those meaning whole plant foods You get those eating like, you know Like protein powder supplements or something, but if you're eating whole plant foods I'm not worried about eating too many lentils or too much home us in a day But I would stay away from protein powders for a variety reasons including contamination and all sorts of things anyway, okay Marie also asks why doesn't food with high calcium content when eaten spike the blood level of calcium as two supplements? Ah great question So I have these videos our customers customer someone safe cousin summons effective to different videos When I talk about the reason we think customer summons are so harmful is because this huge spike in calcium in your blood When you take supplements and Marie says well wait a second when you eat high calcium foods Why isn't the same thing happen? It's because of the difference in dose. I mean a costume summon Can I have 600,000 milligrams calcium? Whereas, you know the food has much less And so you have to eat lots of calcium rich foods throughout the day and you build up town But much you need which I would recommend 600,000 milligrams a day worth But I mean look at how much calcium is some really calcium rich food like kale has There's a lot of calcium, but nowhere near where you get supplement form And so what you do is your levels never spike like they do when you take it in pill form All right kegam ass do de-fatted it nut butter powders Contained glycotoxins, AGEs, ooh That would depend on the processing method. So if they roasted it then yes, I would imagine it would be very high Although depending on maybe when they de-fatted it if they de-fatted and then roasted it. That's a good question So it would depend on the processing But in general I would just stay away from roasted nuts and seeds nuts in that butter So get un-roasted raw almond butter rather than roasted because of the AGEs in terms of what about those powders? Good question. I don't think I've ever seen it tested But that's a great question. Maybe I'll come across it and and I can get that to you Julie Craveling asks is it unusual for someone with on whole food plant-based diet to have a high LDL Yes, it is. I'm 48 healthy weights eating healthy. I'm high LDL So so Heidi LDL and someone so it's a belcher so so the Average person eating a healthy plant-based diet has a perfect Blood pressure 110 or 65 has a perfect Cholesterol like 143 or something total cholesterol But look at the belcher and some people are even lower and some people are too high and in that case There's you shouldn't just ignore it. You do something about it now But in this case in Julie's case it seems to suggest that her levels have gone up So it's not just where she falls eating healthy But she's sounds like there's something in her body actively pushing up her LDL And so for someone eating a plant-based diet the most common causes if it is need whole food planet So you're not eating junk food which can have trans fats and saturated fats and dietary cholesterol Which increase your your LDL cholesterol? There are Rare plant sources saturated fat like coconut oil Cocoa butter a palm kernel all palm oil and so Someone comes to me Who's eating healthy with high LDL? Those are some of the first questions. I asked them Did they all of a sudden go on some coconut oil craze or something if that's not the case? The next thing would be to check your thyroid function So hypothyroidism and undirected thyroid gland can increase your cholesterol levels regardless of what you eat and so and so If that's the case you treat the hypothyroidism if our function comes back to normal and your cholesterol Will then go should drop like a rock to reflect your wonderful diet. It sounds like you're on Okay, you are you're sake asks Anyways to treat a swollen uvula with diet depends what swelling your uvula as Always treat the cause uvula is a little thing sticking out of the back of your throat You feel lightest so yeah, so you need to find out what's causing the swelling and then Remove the cause and so if the cause was some kind of hypersensitivity to some food Well, then indeed of course you can fix with that both at some other reason not like an infection then Just eating generally healthy to support your own body's Ability to fight it off unless it's something like strep or something where you need antibiotics. That would be the way to go Brian Fagan, what are my thoughts about black seed oil? I see what is black seed oil? Very fascinating. So black cumin seed oil. There's this large-bodied literature It's actually one of the few things There's a huge large-bodied literature about in the field nutrition. I've not done videos on another one is Bitter melon those two Are on my high to-do list and we'll have lots of videos coming out about about each The the problem is there's a reason I can't just give a simple answer is because there's a lots of literature So it's not like you can just read one or two articles be like this stuff is great. This stuff is terrible There's this huge body literally she's got to read every single article ever been published about it So then you can say it's good bad or it's good me circumstances bad in these circumstances So stay tuned. I've not forgotten about black cumin seed Chris Paul always responding to Julie Marie asks is there any danger? Oh, we already got that one Lord divine is there any merit to a low FODMAP diet? So FODMAP diets have been used to treat irritable bowel syndrome That is another high-poority issue on because Yeah, I so I don't want to say too much just because I have not reviewed the literature my gut reaction No pun intended because has to do with your gut flora is that rather than Cutting out these really healthy foods. I mean five these FODMAPs these all go sack saccharides These are are these are like prebiotics. So you're basically cutting out prebiotics You're cutting out food for your good bacteria Now presumably if you have irritable bowel you have some bad bacteria Whom also may be eating the FODMAPs of getting rid of the FODMAPs and your bad bacteria may not cause those symptoms anymore But these are what about treating the cause getting rid of the bad bacteria in the first place So but I have to review that data as well Greg war 1 2 3 4 5 asks my question. Is there any association between nutrition in mere male pattern boldness? and Not that I'm aware There's a genetic component. It's associated with increased testosterone levels and You know, I remember The early data suggests it was increased risk of lots of other Lots of the bad things like heart disease, etc. But I don't know what the recent literature is anyway You can certainly help with the heart disease with the diet, but not with male power and baldness that I know of Although it's not something I've looked into Lore divine asks is fasting helpful. Oh fasting helpful for improving digestion when the diet is already helpful type-based fasting Helpful for improving digestion I don't typically think of fasting as digestion improving. In fact, if you water only fast, you're actually Your your your intestinal tissues actually start After feeding away because they're just so energetically Active so basically your guts are only about 5% of your body weight But take about 25% of your resting metabolic rate 25% of your calories are used just to keep your gut active I mean it makes sense when you're eating because the the calories in outweigh the calories out when you're not eating your body starts Pulling away your intestinal lining. That's why You have to go really slow after a long water only fast To grow back your gut lining. You can't just eat a meal. You can run into real problems. Anyway, so Yeah, no not but fasting may have benefits for other things And I will have that so that'll be part of my fasting series Which I hope to do a workshop on Like I've done a couple times before we do like a four-hour live cool thing Talk about everything you ever need to know about fasting caloric restriction ketogenic diets and some Clarkson session those Three things. Oh and intermittent fasting water only and intermittent those four things I'll go kind of together You can't really do one without doing the others and so but that will have to wait until the book manuscript is handed in Asa gears raw being discovery Recovery, excuse me ass is tofu healthy whenever you ask. Oh my poor treadmill Given up. Thanks. It's been on for so long. It thinks nobody's on it, but I'm on it I'm always on it So when you ever ask is food healthy, you have to say well compared to what? compared to a whole soy food like edamame or Tempe or miso no, but is it healthy compared to what most people would eat tofu in place of? absolutely so Yeah, totally take a whole so I've been removed about half the fiber half some minerals and You left with tofu kind of the white bread of the soy kingdom But so it means it's so incredibly healthy you can move half nutrition still get a really healthy food But whole foods are even healthier. So edamame, you know, it's a nice snack whole food sources of So it's better if you want something like tofu. Wish kind of texture something at tempeh is better all right and Unfortunately, I am out of time But next month I will continue to do my q&a's on facebook and youtube and so hold your questions until then And look forward to answering them then Bye everybody stay warm