 Hello, this is Dr. Michael Gregor coming to you live from my treadmill as I do every month. I answer any questions you may have just at a Facebook live about an hour ago. And then after this YouTube for half an hour, actually going to be back on Facebook on Facebook slash gorgeously green Sophie Sophie's podcast or live Facebook thing. And so she takes questions. There's another opportunity for you to to ask questions. So but let's dive right in. Although let me give a quick background for anyone who's not familiar with my work every year. So I do the whole spiel. Forget this spiel. If you don't know I am good nutrition facts.org. Find out. Let's get straight to your questions. It'll just give us more question time. How about that? Anita Turner asked my mom is 86. I've been on the whole food plant based after three years still can't get her blood pressure normalized. What foods might she incorporate in order to help with it? And so you know my book you know how not to die. It's all proceeds of course. My books go to charity. I'm not just being a plug to enrich myself. The in how not to die first 15 chapters about the world diamond play preventing arresting or versing each of our top 15 killers. Is the sound off or something? Oh okay we got that. Someone just messaged me. I talk about the world diamond play preventing arresting reversing each of our top 15 killers. And so basically surprise surprise I mean every chapter basically ends the same way. Oh this is the you know heart healthy diet is a liver healthy diet is a kidney healthy diet is a brain healthy diet etc. a diet centered around whole plant foods. But then each chapter I say okay but that's not if that's not enough just because the average blood pressure of those eating whole food plant based diets is nails it at you know 110 over 65. Just like the average cholesterol of those in a whole plant based diet nails it at like a total of 150 or LDL of under 70 doesn't mean it's not a bell curve right. So some people are stuck out here thanks to genetics or variety factors and so need extra help. So I talk about specific foods that can help in specific conditions. So when it comes to hypertension the two things I highlight probably highlight a bunch of stuff but the two things that come to mind right away are ground flax seeds. So smooth flows of flax seeds found to work as what were pitted head-to-head against leading it was no I'm sorry I'm getting mixed up with hibiscus. Now smooth flows of ground flax seed this was a randomized controlled trial and the way they were do that how do you randomize how do you do a placebo controlled trial for something like flax seeds you tend to notice you're eating flax seeds but it is they made muffins for people either flax seed muffins or non flax seed muffins and they tasted definitely the same and they made breads all sorts of stuff and she can actually randomize people to flax seeds to non flax seeds actually see what happens and those eating flax seeds had a better drop in blood pressure dramatic drop in blood pressure better than leaving blood pressure medications. Okay so work better and only has good side effects right curing constipation reducing blood pressure not only blood pressure but blood sugars and triglycerides and blood cholesterol reducing inflammation reducing risk of breast and prostate cancer I've got tons of flax seed videos check it out I recommend table sweet ground flax seeds today although for high blood pressure maybe more I certainly the studies suggest such the other thing is hibiscus tea I recommend three different types of beverages so I encourage people to drink five 12 ounce glasses of one of three beverages water green tea or an herbal tea called hibiscus and one of the reasons is one study found that two strong cups of hibiscus tea a day I think they use if I remember correctly five tea bags in two cups either five or three I know it was more than one each so strong tea two cups of strong hibiscus tea every morning once a morning once a day in the morning worked as well as the blood pressure drug they tested against I believe it was an ace in heaven I remember exactly what drug they tested against but it worked just as well drug and of course has also showed the beneficial fraction check on my hibiscus videos my only caveat there I think when I was on live with the Ryan and Kelly they had a hibiscus on the table and I talked a little bit about hibiscus I'm the only caveat is you know they don't call it sour tea for nothing it's another name for it's also called Jamaica tea but it is sour and the natural acids can hurt your enamel unless you rinse your mouth out with water afterwards the temptation is to brush your teeth afterwards that's the worst thing you can do because your enamel is in a softened state thanks to the acid whether you're eating citrus or anything sour and that's not when you want to brush your teeth you want to just rinse your mouth out with water get the acids off your teeth and then you're all set and then of course the caveats with green tea is if you're actually gonna eat the tea like use matcha tea we actually you know powdered green tea or you throw tea leaves in a smoothie if you're actually gonna eat the tea leaves then I get tea source from Japan rather than China because the lead level is found in Chinese tea doesn't actually leach out of the tea into the water so you can use Chinese tea if you're just making tea but actually eating the tea leaves get tea leaves from Japan that was a long answer sorry about that but hopefully it will help your mother Anita row row Saxena or Saxena ass is carrageenan safe to eat you know I bet that literally the name of my video on carrageenan so yeah I think I did I did a series or maybe just one video where I reviewed all the carrageenan science and so just type in carrageenan if you can spell it how's that for a toughy in industry factor pop right up and talk about talk about the controversy and whether or not you should try to avoid this stuff and I was told by someone at silk you know the the soy milk company or soy food company someone that works there that they actually changed the formulation of their soy milk because of that video to a switch I think they switched over to locust being gum from carrageenan and so I felt really I don't know I that's I felt like I had made a difference and so that's neat and they didn't tell me I just happened to be sitting at a table with that person at a conference one time and they're like oh yeah we switched our thing all right that's great all right anyway okay Laura Perry asked keep and Jenny died includes nuts and flax seeds nuts and flax is a good to genic that's or not are there any studies on vegan versus kids and it's actually very few studies and key genic diets period which should tell you something it or is it just another low-carb diet repackaged it is another low-carb diet repackaged but has you know it's just the way they can twist it into a new packaging is by tweaking further so I'm truly kids and diets are extremely low carbohydrate diets and I have a series of videos I'm gonna do on kids and guys and I'm in fasting water only fasting it's just that this book deadline slipped in and and company off right when I was doing those but I will get those up eventually bottom line is do not eat a ketogenic diet I bet but don't listen to me listen to the science and I wish I could say the science right here but unfortunately you'll have to subscribe nutrition facts that are going to wait until it comes up but and I don't want to say trust me but I'm just that's that's more of a spoiler alert and so once you see the science I think you will agree that you're glad you were not on a ketogenic diet okay is lead from pencils safe to get on your skin a lead pencil that is actually not lead the reason they so it's like a graphite it's like carbon I wonder if it used to be made out of lead and that's why they called it lead or just looks like lead I don't know but I don't know how it got its name but there is a as far as I know no lead in actual lead pencil so I don't know why you'd be drawing on yourself but I wouldn't worry about using pencils other than accidentally poking yourself and don't run with them in your mouth ouch alright because you might fall on anyway okay very odd pixels asks is there any reason why you would want to soak walnuts before eating them in fact the exact opposite you specifically do not want to soak your walnuts why because you're going to get rid of fight dates the reason people soak their nuts is that they want to get rid of fight dates which they consider to be a mineral inhibitor and I have videos busting that myth in fact by taste one of the reasons we should seek out foods that are seeds like nuts seeds and whole grains that's the short answer check out the video for more by typing in fight dates and it's pop right up okay oh yeah Jake says pencils don't have lead these graphite now but that's implying that they used to use lead I'm still not even sure about that but anyway yeah still would need them though okay Scott burger asks for the cigarette smoke guy food hi I had someone must have asked a question about cigarette smoke and they're answering them I did not see the answer if you the problem well it's on on I used to tell people if you want your question answered go early to the Facebook live page and and put it on right and then you'll be the first one answered but it turns out that like they only allow you to start like basically if you do it before a certain hours before I forget what the cutoff was but if you like 10 hours before they just erase it and they only start I know so that's why there's questions that I miss starting at the top of my list but may not be the top of your list all right row Saxena oh row is back says did I suffer did I suffer from arsenic poisoning a last year as a vegan I got many painful pus filled lumps all over my body I ate lots of oil and rice could that be the culprit I do not think painful pus filled lumps are a sign of arsenic poison but presumably they all went away I'm not sure but no I don't think it was the rice and all that did it and row asks have been sprinkling raw green tea leaves of my food instead of throwing them away great is that too much caffeine I wouldn't I would stay away from caffeinated foods and beverages depends when you go to bed but I try to stay with it before 4 p.m. depends actually how well your liver metabolizes detoxifies caffeine and so for some people it's different but if you find that you drink green tea or eat green tea after a certain time of day they have trouble getting to sleep that's your sign that you should move it earlier than that all right is non-dairy dark chocolate healthy so I just stick to cocoa powder instead you should just stick to cocoa powder instead so dark chocolate so cocoa powder is the reason you need dark chocolate that's the beneficial part so it's composed of three things fat cocoa butter sugar and cocoa powder the fat and the sugar isn't good for you but the cocoa powder is good for you so why not just sprinkle cocoa powder on your oatmeal or put it in the smoothie or whatever you want to do so you make things as chocolatey as you want without the downsides and there's actually benefits so I have videos on showing improvement in arterial function things with cocoa consumption but not necessarily chocolate consumption okay Scott is responding to a vegetable wash person oh I was saying yes I talk about a DIY vegetable cheap fruit and vegetable wash you can make it home which basically a saltwater solution yep this video about that okay is it safe to be exposed to cooking fumes no oh that's a great question yeah so there's a reason so the reason thought to be why those who eat more plant-based diets have lower rates of lung cancer the mechanism is thought to be because they're not exposed to those fumes now of course it doesn't matter how well you eat if you're cooking meat for somebody else that could be a problem and so I have videos that is particularly important for pregnant women to stay away from kind of barbecue fumes have videos a bunch of videos just type in fumes and talks about those issues and I think I have one coming up I scripted it but I don't think it's up yet talking about even outside they did these they did these modeling studies were even outside you don't want to be too close to them to a barbecue because they because of these I forget whether it's plastic charismatic hydrocarbons or some other toxins actually absorbed even through your skin even if you don't breathe it in anyway can music reduce one's appetite I have you know actually review the music as medicine I have a video called music as medicine the music literature cuz they just found it's so fascinating I don't remember anything about appetite but I have a bunch of things about music and mood and I think even about allergic reactions to things to check out that if you're interested and then it's like different kind of like you know metal versus Mozart what happens in the different health effects I don't think appetite was one of them but if they're fascinating videos had a lot of fun putting them together James and the mood asks it would be interesting here your my plans and goals for the future what am I looking forward to which yeah wow it sounds like sounds like you're a born interviewer so what my plans and goals for the future well we are starting on February February I'm going to sit down and do a series of courses of CME courses continue medical education courses for the American College of Lifestyle Medicine every doctor in the country to remain a licensed needs to get a certain amount of continued medical education credits to kind of stay on top of things often a medical institutions will then subsidize doctors to to get their CME and so of course drug companies offer free CME or they fly to some exotic locale I'm not flying anyone to exotic locales but but I'm really excited that the American College of Lifestyle Medicine is going to offer you know not just some biased drug thing but actually telling informing doctors at how they can best treat the cause for some of the leading cause of death and disability lifestyle related diseases and so they asked me to do a whole series of courses I'm super excited to do that even if you're not a medical professional you can sign up and get some kind of certificate it's gonna be based on how not to die and I'm excited about putting together and so I'm gonna do that before March and March is when I start the next book how not to diet I only have a year to write it there's 80,000 articles on obesity in the medical literature and so it's going to be an intense year to get it finished by March 2019 it'll be out December 2019 and then I'll go on the road 2020 and then back to writing the next book which will be how not to age talking about all the new longevity research which is very exciting all right so that's the next and then that'll be another three-year cycle and then there's another book I have planned and we'll just go from there I think I have my up to let me see I'm gonna pull up my schedule right now I have till 2029 I'm all booked up till 2029 but 2030 who knows what's happening we will find out all right next row asked a sunlight kill bacteria some lights can kill bacteria but I would not I would still wash your hands and not just go outside um row as which foods reduce irritability are we talking about like irritable bowel or irritable mood I don't know if irritability has ever been kind of done as an outcome but certainly in terms of improving mood in terms of reducing anxiety stress and improving improving mood so lowering depression symptoms plant-based ice University of Arizona study did this randomized trial and because they thought it was a racquet on gas this long chain inflammatory make six fat acid found chicken and eggs but also other meat so they removed eggs chicken and other meat and so a significant improvement moved within just two weeks though I don't think because they thought this they attributed to the neuro inflammation triggered by the racquet on a gas but we may be able to clear that information from our brains in this fuse two weeks by cutting down our consumption of eggs chicken and other meats although I don't remember if anything like irritability they measured anything like that so I am not sure mw asks hi I'd like to know doctor my opinion about Ben tough to you mean Ben thought to mean in regards to a diabetes that must be a brand name for some drug let me see if I find the real name for it Ben I'm not heard of it it is oh it's not a drug it looks like it's oh it's some supplement some branded supplement that's always a bad sign that they're trying to oh it's a relative of thiamine I have never heard of it that doesn't mean that it doesn't this let me see I'm gonna what I'm gonna do is gonna copy paste it into my favorite website on the planet which is no not nutrition facts that are that's my second favorite first favorite is pub med.gov it is the database the National Library of Medicine which shut down I mean it didn't completely shut down but it shut down to new updates over the weekend with the government shutdown so like you know the the world's biomedical you know research ground to a halt in terms of new updates that's why maybe it shouldn't be run by the federal government but maybe some kind of consortium of countries around the world so we don't have to rely on our politicians to get our science anyway yeah there's a bunch of articles looks like there's a hundred and well there's the others there are a bunch of articles on there's 147 articles on benphaniamine benphaniamine I don't know I'll check it out and if there's any good data human data I will I'll do a video about it thanks so much for all let me know about it okay I'm gonna get back here this coach eat those guy a tita asks links between female body oh hercetism oh my god I got videos about that what was the video ah okay I bet I wonder if I have hercetism as a tag so so this is basically excess body hair oh is it teacher oil I think it's teacher oil yes okay teacher oil on the skin topical application of teacher oil as a treatment for excessive hairiness happen to be in women on different body parts and it was found to be effective what they do is they measure the width of the hair and yes so if the if you type in teacher oil it's not up yet I have a video coming out about it and so yes that is a treatment but I'm not sure I don't remember what dose they used and so and I know there's some there's some warnings about teacher oil like you don't want you has to be fresh once it turns a certain color or something then it gets oxidized and can cause problems you never drink the stuff anyway got lots of videos about teacher oil coming up it's good for nail fungus what was else I did a whole bunch of videos anyway that they're all scripted they're coming up say I had to script all these videos because I got to work on the book for the for the next few months so had to get a whole bunch of videos so all these great content coming up including treatment for excessive body hairiness on women you just have to subscribe and you'll get you'll get an email when new videos come out and you can check them out all right but yeah oh and I have another video I think that's Spearmint tea but yeah so anyway search on the site and you will find hopefully okay um a row asses high fuck this corn syrup bad for you whether or not it's worse for you than sucrose table sugar I think it's an open research question but whether or not it's bad for you is as far as I'm sure not an open research question yes it's bad for you as is all refined sugar all industrial sugar a stay away from added sugars period whether it's added in high focus corn syrup whether it's in sucrose all bad I'm actually doing a series of videos on a series of sugar videos and that's one of the things that I ran across and there's some some really cool data on you know switching kids from high sugar diets low sugar diets and you can see some really remarkable changes so yeah we should reduce our added sugar content ideally as low as possible in fact so the World Health Organization now is conditional recommendation for five percent which is close to what the American Heart Association pushed for they're more like six or seven but five percent of calories mad sugar means that we can't even have one bottle of soda one a day small bottle so that they would be more added sugars than you'd want so yes get your sugars the way nature intended from whole food sources like root okay is couscous okay well you know couscous is a grain product and so you want a whole grain so ideally intact grains which is not so that would be a week buried but the second best would be at least whole which you can get a whole grain couscous or you know so like whole wheat couscous or white couscous stick to whole wheat if you're going to eat couscous okay L Ella asks what kind of whole food plant-based diet would you recommend for insulin resistance so low carb low fat etc do you have any other tips and people suffering from insulin resistance and so if you want a whole food plant-based diet you know just like your you know hypertension should go away so should your insulin resistance but there are still things you can do and still secondary causes that can be a problem so for example central obesity so having your waist circumference that is more than half of your height means you have too much fat amongst your internal organs that's a marker of this neural adiposity or you can you're you have too much liver fat except for something called non-alcoholic or alcoholic liver disease that can also increase insulin resistance and so so what you want to do is if you're in that situation when lose weight and but in terms of and and not eat calories in excess because that can end up fattening your liver what else would you do oh and exercise movement of course duh so you can dramatically improve insulin sensitivity within minutes by just getting on a treadmill and moving around so even if you're skinny have insulin resistance exercise will help daily exercise ideally 90 minutes moderate excess or 45 minutes of their vigorous exercise every day 70s week but any amount of exercise is better than none all right I've got to jump on this live Facebook thing at 830 sharp so I may have to get off like a minute early but I got like about two minutes left and again I'm going to Facebook slash gorgeously green Sophie Ulyano's site on to do a live Facebook thing for half an hour my 15th interview of the day and then I get to eat lunch I'm looking forward to it all right I'm where we're a Marie recastler as oh I'm sorry I missed a trio a trio any evidence for using plant-based ice is definitely to anxiety I just talked about that actually so rewind the video when you get a chance moose lima ask oh just commented on another question Marie asked I read a scientific article recently that the arsenic the one in just some food accumulates is not flush from the body is that true I'd love to see that article I don't think it's true that's how you measure arsenic exposures you measure urinary arsenic because it does flow right through you which is great because you stop eating it and then you your body kind of naturally detoxifies itself I'm Judith asks have I ever thought about the best way to clean up clean up after using the bathroom oh like toilet paper bidet or like wet wipes what there's actually a article improved medical literature on just that question it goes through the whole history absolutely fascinating and I was like she do video about that I was like oh I don't know but now that I got that question I will go back find that and I was like no I've got more important things to worry about but no thanks I'm gonna go back find that paper and see what they said that's a funny okay all right I'm doing it I'm doing it I'm gonna find it again Marina oh god gosh darn it that was my alarm going off saying I've got one minute just to get over to this Facebook live thing so I'm switching over I'm sorry I'm cutting it a few seconds short if I don't see you over on Facebook right now I will talk to you next month I hope your New Year's resolutions continue to go strong unless they were to like start smoking or something which case