 Dr. Michael Greger coming to you live from my treadmill as I do every month to answer any questions you may have 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 probably the most interesting most groundbreaking most practical findings into new videos and articles I've blowed every day to my new Non-profit site nutrition facts.org everything on the website is free. There are no ads No corporate sponsorships. No kickbacks strictly non-commercial not selling anything just put it up as a public service As a labor of love as a tribute to my grandmother New videos and articles every day on the latest in evidence-based nutrition. What a concept. All right, let's run through some evidence here and Go through your questions first question is Peter saying woohoo Next question is a Michelle saying a diagnosed with Dr. Carson Oman C2 Astroceptor positive already eat hope of my base diet Great anything else you can do eating soy wonderful. Um, I've just type in breast cancer into nutrition facts.org I have specifically have DCS videos, but So I've taught my head, you know cruciferous flaxseed, you know, there was that fact flaxseed Was a flaxseed muffin, right where they took biopsies before and after being randomized to muffins containing flaxseeds or placebo muffins and such significant improvements in some cancer markers Etc. So yeah, just go through the list Add those super healthy foods to your diet Next up Hollis says oh, can I talk about will govie and lifestyle change needed to take Taking this like avoid certain foods. Wow, if only it's someone written a written an entire book on evidence-based weight loss and indeed how not to diet encourage you to check it out from your local public library and indeed Encourage people not to eat after 7 p.m. Go through all the supplements go through everything And you know foods that can mimic that kind of GOP one same kind of will govie thing and you don't have to get And you don't have to inject yourself with drugs. All right So yeah, check out the book. Happy to answer any questions about it Phil says 3% body fat exercises predominantly things about who LDL 148. That's not good We probably evolved to have an LDL about 25 That's probably normal for the human species. So we want a much lower than that Well, doctor says has a familial hypercholesterolemia, which is a kind of genetic condition Typically of the receptors LDL receptors your liver just isn't as good as clearing Cholesterol from your system as most people. So what do we do? Well, you know, some people can get away eating quasi healthy diets instead of great cholesterol You really have to eat a big cost of your genetic predisposition or really have to eat healthy So instead of just predominantly things my books, I would you know, eliminate saturated fats Saturated fat rich foods trans fats Dietary cholesterol and then add in those portfolio diet foods, you know, like the soluble fiber foods like okra and oatmeal and You know the eggplant the slimy soluble fiber rich foods and nuts and seeds and soy and on down the list of Different foods that pull cholesterol from your system and see how far you can get And with lifestyle changes alone Recognizing that that is too high and based on your 10-year Hard-tech risk, which incorporates your blood pressure as well Eventually depending on your age your you may want to consider pharmacological intervention on top of Diet and lifestyle Okay And by then I mean basically just diet not much lifestyle other aspects of lifestyle can really do for your cholesterol Hollis, so a few predisposed to kidney stones avoid high-high-high foods These are healthy and necessary what you do you avoid high-high-high foods, and so what are high-high-high foods? spinach be green Swiss chard and Go easy on nuts So there are cases of kidney stones caused by eating over a cup of nuts a day and Chug a mushroom. I don't drink too much tea So I've a bunch of videos on high-high foods and exactly kind of what the limits are and So yeah, I would encourage you to stay away. So wait a second. Those are really healthy foods Of course it's really healthy foods, but Fine eat kale instead of spinach Or you know any the other low oxalic green leafy vegetables. So yep, but good idea because kidney stones are no fun Okay escape experience Says stays on PubMed suggests that berberine Helps lower cholesterol and even supposed to be the next turmeric. What are my thoughts? I've been right about Berberine God since how not to die, which was I know 10 years ago almost Yeah, so I've got videos on it So the healthy source is barberries You can buy barberries at a kind of Middle Eastern spice store. They're used their tart little bright red dried berries That it's used to make a Persian rice dish Thank God because then we can actually buy them FN actually tried and using them to make kind of a savory dish, but you can just sprinkle them on salad sprinkle them on whatever I Don't check out my videos on them And yeah, it's something that I've incorporated in my diet because it's they're super healthy Next up pineapple flavorings from video thousand nights I'm artificial an artificial pineapple flavor Should you avoid it it depends what it is so so I don't know what chemical they're using But in general I would encourage people to stay away from Artificial colors and flavors for reasons I explain in I think only one video I have on it, but It's compelling enough to me All right next up Next up Oh, we did the pineapple flavorings all right When Michael good name what can when can children start to eat flaxseeds and how much a day? Children can eat flaxseeds as soon as they start solve foods And but I would check out the my series of cyanide videos to for the for the max dose in terms of Children I think For adults we want to keep chronic doses under two tablespoons a day. I forget in that video if I talk about kind of How much per kilogram of body weight? Next up when it comes to extracts the body uses 98% of liquid extracts Versus less of capsules and tablets try special looks liquid extract might take it up. No Okay, so liquid extracts. What are you extracting out? Some whatever, you know, if it's the liquid is water, then you're extracting out water soluble Loosing all the fiber you losing all the palm phenols that are complex to the fiber and only released In your colon when you're you know bugs eat that fiber So we don't want to eat extracts period liquid or not We don't eat solid extracts either. We want to eat the whole food and you can buy just amyl powder in bulk super cheap and Do it that way. Yeah, definitely Sounds like you've been talking to someone trying to sell you expensive supplements Okay, this is someone just replying to somebody else Next up mind maze does 100% whole wheat bread. Certainly you count as a whole grain Ah depends on what your What your definition so for example, what will it pass chair of the nutrition department at Harvard Thinks that we should really only call things whole grains if they're intact whole grains meaning not flowered not powdered into flour So using his definition it would not be a whole grain So powdered whole grains have keep all the fiber intact but unfortunately when you destroy the struggle integrity of Break open the cell walls You lose all that nutrition for your microbiome. You basically starve your microbial self Whereas no matter how well you chew if you're eating grotes some kind of whole grain growth like oat growths Rye growths or wheat berries No matter how well you chew you get these You get all this nutrition like starch, etc. That isn't digested because cell walls are indigestible and you get those And you serve a bounty to your microbiome the way kind of nature intended so Definitely better than refined grain than kind of white bread if you're gonna have bread then the worst thing about bread is the sodium content, but So ideally you'd have no added salt bread and then Stone ground be better which may have a larger particle size or sprouted better than that anyway Or eat grotes which are even better Alright Carol Newman says hello hopeful plant-based Perfect a BMI six seven years old want to get a protein. Oh recommendation. Yeah, so over 65. We'd probably bump the recommended daily intake from 0.8 grams per kilogram body weight up to one gram per helical gram body weight Alright and from plant sources ideally Okay Next up and since there any updates on the older videos on pre-cut vegetables as a humiliation of endotoxin Maybe shouldn't meal prep in advance any other ways to address this or prevent this. Well, you know, it was like days So meal prep in advance like days in advance Is an ideal so I talked about basically as soon as you cut open fruits and vegetables They they start to rot And And which is I mean But so if you you know have like by pre-chopped really convenient pre-chop, you know vegetables like in the store You know, they may have been sitting there for a week, but they should work convenient And basically the video showed that the endotoxin is meaning that the bacterial Components of certain bacterial cell walls which can be pro-inflammatory Build up and fruits and vegetables not as much as in kind of meat and dairy And so it doesn't have a pro-inflammatory effect like the endotoxins that build up In many animal products, but does seem to cancel out some of the anti-inflammatory benefits So So it's not actually harming you but may not be helping as much as possible So ideally we should chop fresh kind of day of and not keep uncooked pre-chop veggies in Our fridge for days though that's still better than any fruits and vegetables at all obviously all right Another great convenient way to eat some fruits and vegetables is frozen All right, the bacteria aren't growing and frozen And so their pre-chop pre wash super easy to incorporate into the dish Okay Next up Joanne Joanna Do vegan pro-college and formulas really work and what should we be consuming in order for a body producing a protein? Yeah So no data whatsoever, so I I assume it's all just marketing bunk But but I did I just did a webinar on collagen and so I Gotta check out the webinar so it was the Beta-carotene found I forget how much sweet potato But it was relatively doable amount of sweet potato vitamin C rich foods. I forget what else can actually increase the collagen Oh, and so yeah 95 a milligrams of vitamin C a day for to maximize collagen production Which is actually higher than the RDA. So that's something you might want to shoot for Yeah, okay Yeah, but basically I went through every study that's been done on What we can do to boost college information in that webinar. Oh And speaking of which let me just quickly while I'm on the topic. I've got another webinar coming up Then to not put this on your Calendars how to prevent and treat hearing loss age-related hearing losses and not in a bowl something I was excited to learn and even reversible Something I was super excited to learn when I researched how not to age So got a webinar coming out July 14th We're not taking registrations yet. I think next Thursday, but you can go to nutrition facts.org such webinars Next week where you can make sure you sign up to nutrition facts newsletter, of course, everything's free And and they'll give you the registration information. Okay back to the Back to questions. Where were we? 56 said big question Our mild food allergies and sensitivities. Most of us got dysbiosis. If so, are they potentially reversible? Well, I yeah, I mean allergies and sensitivities are completely reversible by not eating those particular foods that cause problems So, you know as many as one in 20 people with joint pain feel better after cutting on nightshades. That's fantastic So nightshades meaning like tomatoes bell peppers eggplant Wonderful, I mean what I can't it's hard to think of a of a You know a better kind of side effect free treatment than just cutting out the certain food and I'll send you feel better Wonderful, I had a certain food feel better And so yeah, if you have joint pain, I'd give it a try and see if it doesn't make you better go back to eating That's really healthy foods But in terms of can you like have an allergy then not have an allergy There's certainly a ways to kind of desensitize from allergies But food the term food sensitivity is it's a little wishy-washy. It's hard to know exactly what that means and so So yeah, there's just isn't a lot of Research for people that claim to have sensitivities, although Yeah, I mean there is some research on non-silat gluten sensitivity. I've got videos about that, but Nothing about its reversibility Okay, oh here we go. Oh poor and didn't get to go to the college in webinar Rosacea I have not done any rosacea videos I have done a number of inflammatory skin conditions psoriasis and eczema Those videos are nutrition facts that are but I should look into rosacea. It's not something I think I've done a single video on thank you so much for Reminding me in 56. I'll see if there's anything juicy out there Happily vegans is 2,000 says They take a brisk walk half an hour or longer every day. That's great, but that's my only exercise That's excellent exercise for the beneficial Infected bones be confined to the spine feet and legs would be good. Well What we really want is we want those hips And yes brisk walking Studies that lasted six months or more show an increase in bone mineral density I'm in the hips for those who who Walk like that, but 80% if you saw my bone preserving your bones webinar, I see a person's webinar 80% of hip bone fracture osteoporotic fracture risk Nothing to do with bone mineral density say that again 80% of Your risk of osteoporotic bone fracture nothing there with bone marrow density has to do with falling and so So critically important would be lower limb strengthening exercises and balance exercises Have been shown in some studies the cut Fracture is like, you know 75 percent remarkable way better than any of those drugs Currently on the market can do it. So that's really the most important thing is Preventing falls rather than the density of your bones Okay, next up Is there a good meta-analysis on fat the sanctions between fat sources just not convinced all man made oils are equally bad for health and longevity No, I'm not convinced either There's a wide range. I'm right. So the worst oils would be like the The tropical oils coconut oil palm grown oil palm oil to have enough saturated fat to be pro-inflammatory and raise your cholesterol There I mean, there's meta-analysis on everything on saturated fat Mono-saturated fat kind of the broader categories versus men now sees just on extra version all or just on canola or just on so yeah, there's tons out there go to PubMed and All will be revealed What's my opinions? This is from eat high What are what are what's your opinion on high protein? Oh, I know I would not I would not Put anyone with kidney problems on a high protein diet in fact the opposite low protein diet I have videos on protein restrictions for improving kidney health And and protein what protein I would not recommend any protein bars for weightlifters or anybody We get more than enough protein on average in this country. No need to add more and Where should we get a protein from from a whole food sources? Ideally whole plant food sources for a variety reasons less branching. You know as it's less messining more glycine less sifting All sorts of good reasons Peggy Ostrom says soy and comic proteins reduce Bob. They'll be ah About by flabby noise of blueberries, but about other milks and our bioflab nice for other foods affected Okay, so I'm soy does not Soy does indeed bind to the flavonoids, but is then released in the colon Whereas casing seems to kind of irreparably irreparably bind and And so we don't know about egg proteins never been tested none of the other milks have been tested But they are so low other plant-based milks are so low in protein And it seems to be the protein component that I would not expect to be problem only P milk and soy Have high enough protein to be concerned soy has been tested and so not to be a problem but definitely The whether you're talking about the five nutrients in dark chocolate or in tea Or in berries Yeah, so we should not have cream and berries because it reduces the The bowel, but I have the wonderful things over coffee to the chlorogenic acids and coffee which we want are impaired by drinking for example a dairy latte versus You know having a black Okay, offer says Offer says since I became vegan my blood pressure. Wow went down. So one of five seventy already starting out perfect A bifaki brain my vision gets darker. That's not good So I would see your physician To make sure there's something else going on maybe problem with Particular hormones that the kidneys make that can affect your Sounds like you're suffering with some called orthostatic hypotension and so Yeah, you should be able to eat healthy and have a normal blood pressure without dipping too low I assume you're not on any hypotensive blood pressure drugs But yeah, talk to your physician and find out why you're dipping too low It's a bunch of different reasons potentially Okay video 1009 says how is quick oats and steel oats have identical nutrition levels including fiber is still cut cut actually healthier? Absolutely, right. Okay. So quick oats and even instant powdered oats as long as you get the ones that are just plain Exact same ingredient to oak groats. So oak groats are cut two or three times into steel cut oats and or groats or are rolled into rolled oats and then chopped into quick oats or Powdered and instant oats. It's all the exact same ingredients. Just oats blood have different effects on for example glycemic index this because they're absorbed differently As I was talking about intact grains are ideal. So oak groats are the best So anyone who's like been eating rolled us their whole life and all of a sudden tried steel cut and they like all these are So much better nice and chewy delicious. Oh my god. Well, you just you wait and try oak groats, which are even better That's what I had for breakfast this morning And you can make them really quick and easy in a Instant pot kind of electric pressure cooker Yeah, so it's because of the structure is kept intact to have a whole chapter on that and how not to diet I'm the same thing with like You know pasta is just made out of basically wheat Um, but it has a very different effect on your blood sugars than for example Uh, a cracker that's just made out of wheat Um, because again because the the kind of high pressure extrusion process in pasta makes for a very dense Uh, kind of matrix and so you start eating enzymes take a while to kind of Eat eat at it And so actually has a much lower Glacemic load even though again same ingredients again How not to diet tuck that a lot the whole chapter in the whole wall off your calories Uh section Okay, next up referring to collagen. What percentage of top? Oh, yeah top of vitamin c Um, so 10 percent vitamin c Um make it yourself Um, so you take you know like a little one ounce dropper bottle Um, and you put three grams of vitamin c powder el ascorbic acid you can buy in bulk super cheap Um, you get you can get a little scale measure out three grams And then you know put your ounce of water your approximately 30 grams of 30 milliliters of water in and shake it up and then drip four or five drops on your hands and then apply to your face neck upper chest Do not get it in your eyes Um, and then you're set to go. Yeah 10 percent Okay Next up. Oh, we're uh I'm breaking chronological order here because there's too many coming in. What's a good low dose probiotic No need to take any kind of probiotic because your your bacteria will be fruitful and multiple if you just feed them with Prebiotics which fiber resistance starts from concentrated legumes being split-faced chickpeas and lentils and whole grains particularly whole and tech grains That's the way to do it Anything we can do about cat and dog allergies Uh, sadly Uh, I have dogs if you're cat allergic and cats if you're dog allergic Um, yeah, I don't know of anything. Uh, one can do to reverse that allergy There's certainly ways you can kind of Modulate the effects you take and it has means and things like that Uh, but uh in terms of eliminating it that is and that's something that I've run across Um roth whizza roth Raws with says any news on shooting adhd with lifestyle except their size. Yeah um Anything else on adhd I haven't run across anything but I have not done the search because I've been working on the book so, um You know, I run through the entire alphabet every time I sit down and write new videos Um, it goes through all the topics I've previously looked at before And so adhd starting with an a will be early on that list but Um, uh, but uh, yeah that everything got put on hold because of the book So sorry I have not looked uh for um the latest on adhd But yeah, I do have one video talking about the exercise how Um exercise can be helpful Next up michelle williams a written article that said our vitamin d3 is bad for us um Okay, um I Your body you don't have to take vitamin d your body makes vitamin d when exposed to sunshine If you get inadequate sunlight the sun exposure or you want to protect yourself from the aging rays of the sun in terms of skin aging um And the carcinogenic rays of the sun Then, uh, I would encourage people to take 2000 international units of vitamin d3 a day I'm not sure what adverse effects you might be referring to Laura says, um, I'm eating healthy and the blation for a fib wants to stay on blood thinners just in case That's just case the a fib comes back does that make sense? um Uh, I like forever um, I don't know what the um clinical guides Lines are but they must be concerned enough that you can revert um, so, uh, I mean that seems reasonable to me to make sure that you maintain in normal sinus rhythm before taking the blood thinners off because We don't want you throwing clots into your brain Amanda says, thank you. You're welcome. Love eating sunflower seeds, but they heard they tend to contain a lot of lead I'm not running to lead in sunflower seeds um And I did a whole series on lead talked about different foods that can help remove lead from your body Foods that you should be concerned about and supplements that are lead So and I did not run across sunflower seeds. So unless this is something very new Um, I I don't think somebody worry about but if you have a source sent to me I would certainly Love to uh, tell people about it. Oh my god. We are running out of time Uh, ah, so sorry. I am off to uh Give mail clinic grand rounds And I in one minute. I'm super excited about that. Um, so Unfortunately, I have to go. I will talk to everybody next month. Oh, and you can pre-order how not to age now um, it's not going to be until december though, but um, you're going to love it. Um, we uh, just finalized the uh, the uh, the text and I'm really excited about anyway Um, have a fantastic month