 I'm 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 you follow the most interesting, most groundbreaking, most practical findings. To new videos and articles that upload nearly every day to my non-profit site, nutritionfacts.org. Everything on the website is free. There's no ads, no corporate sponsorships, strictly non-commercial, not selling anything. Just put it up as a public service, as the labor of love as a tribute to my grandmother, whose own life was saved with evidence-based nutrition. Before we get going, just wanted to mention have a webinar coming up on October 6th, and it's going to be the premiere of my how not to age presentation. This is based on the new book that's coming out December 5th. Of course, all the proceeds are received from all my books donated directly to charity. So you can see me talk about my new longevity presentation. You can see me in October 14th in Boston, see me November 1st in Denver at the ACLM conference, or next year where I go on speaking tour and do 100 cities all over the place, or October 6th, you can watch from the safety of your own dear home. And you get to see the full version, the 73-minute version on the road. I'm typically only given like a 54-minute version. So see the whole thing October 6th. I hope you will join me. And you can go to c.nf, s-e-e.nf slash h-n-t-a webinar, how not to age webinar. Okay, let's see what questions we have for everybody. Sudamanika, no, Sudanamika, okay, asked. Is there a natural N-M-N supplement taking it? Is there a food that boots? I guess boots, N-M-N. So for those who don't know what he's talking about, that is an N-A-D booster. N-A-D is an essential co-factor for hundreds of enzymes, including the purported anti-aging activity of certain ones. It's unclear if N-A-D levels actually decline with age, but raising levels does boost the health span and lifespan of a variety of laboratory animals, whether that translates to humans is an unanswered question. And when it comes to these N-A-D supplements, these precursors, it turns out that just the bottom line, I got a whole chapter on it obviously in the book, is that blindly overloading the body with N-A-D precursors is not the best way to go. Our body is kind of too smart to allow such a blunt incursion to affect tissue levels and may have adverse effects like methyl depletion and ironically search for inhibition or suppression. So those supplements like N-M-N seem to be really profit-making distractions from more natural approaches, which with the questioners trying to get out, natural approaches to boosting N-A-D include amping AMP-T through, which is the enzyme that makes N-A-D. How do we do that? We do that through exercise. And the other way we do it is by suppressing the enzymes that use up N-A-D, excessive lose was PARP1 and CD38. And we do that by decreasing oxidation and inflammation. PARP1 is a DNA repair enzyme. And so by reducing the number of free radical attacks on our DNA, we don't need less, we need less of that enzyme, so we use less N-A-D. And similarly, CD38 is kind of a signaling molecule, which is on inflammatory cells. So we decrease inflammation, we decrease the use of N-A-D through CD38. So exercise, decrease in oxidation and inflammation will naturally boost N-A-D levels. That's the best way to go. Okay, what's next on the list here? Oops, where did I go? Oh, here we go. Next on the list is from Rocky McFly, who asks, there is new concern about meat-based nutrients like arachidonic acid, torian, carnitine, carnicine in the German vegan community and some advice to supplement or should we be worried this are new data? Okay, well guess what? You and I are both meat-based. The reason animals make arachidonic acid, torian, carnitine, carnitine is because they're animals. Guess what? We're animals. We make it. We make all these molecules. We make carnitine. We make arachidonic acid. So there's no reason to supplement it unless you're not an animal, but you really are. Next up, Oli asks, is having a high basal metabolic rate a bad thing? Does it really mean a shorter lifespan? Yes, the candle that burns brighter burns faster. Well, so we do have evidence that slowing metabolic rate does appear to extend lifespan. And so how do we do that? Slow metabolic rate. We can do that through chloric restriction or my favorite method through nitrate-rich vegetables. So that's dark green leafy vegetables as well as beets. So you can go around starving all the time or just eat a big salad. So anyway, that would be the way to decrease your metabolic rate for longevity. Also, would I recommend a good vegan B12 and Omega supplement brand? So the most important thing with B12 is to get the right type of B12, cyanocobalamin because the most shelf-stable form. And so by whatever is the right dose, that's the cheapest cyanocobalamin that you can find. Oh, and you also do want to get kind of a chewable or a sublingual or a spray or a liquid something like that that dissolves in your mouth, mixes with your saliva. And so whatever you can find out there, I would recommend 2,000 micrograms once a week for those under 65 and over 65, 1,000 micrograms once a day. In terms of Omega-3s, I think these days the algae-based DHA is made by one company is just labeled with different brands. So it's the same stuff, just in different packaging. So again, might as well get cheapest. I recommend considering 250 milligrams of a pollutant-free meaning algae-based DHA in the cheapest form you can buy it. Okay, and you are absolutely welcome for all the work that I do. Next up is Alaina says, is red algae a reliable source of calcium for vegans with osteoporosis need additional sublimation? Calcium sublimation does not help those with osteoporosis. You just need to have sufficient calcium effect that calcium supplements aren't safe. They're neither safe nor effective as I have videos on both of those going through the data, but we do need to get calcium from somewhere. Well, it's the best sources of calcium. Low oxalate, dark green leafy vegetables. So there's lots of sources you can get it from calcium. So telephone, sesamuses, blah, blah, blah, blah. But all dark green leafy vegetables which is the exception of beet greens spinach and Swiss chard, which are fantastic foods just a little stingy with their calcium. All the other greens like kale and collards and bok choy, et cetera the best sources of calcium because of all the other wonderful nutrients they have like those vegetable nitrates I just talked about. Next up, Alayna is back again. Any signs back benefits of milk thistle. Milk thistle is a supplement traditionally used for liver issues. The problem is the way it's harvested for some reason they have to harvest it moist. Something to do with the pods or whatever. And however they harvest it ends up being contaminated with mold. In fact, serious molds. And so there's these fungal toxins like afrotoxin such that I would stay away from milk thistle supplements regardless of what they can do because they're contaminated with fungal toxins. Bu or bow, sorry. I don't know how to pronounce people's names. Bow McFarland says here a lot of negative press the evils of seed oils. Let's include black cumin seed oil as a supplement. Why not just eat black cumin seeds or ground black cumin seeds? Just black cumin seed powder. That would be preferable. But no, that's not what they're talking about with seed oils. They're talking about like cotton seed oil, safflower, sunflower, these high omega-6 rich oils and the deodorization process. Refining oils creates compounds like three MCPD which is bad for you. And so yeah, we wanna try to decrease our intake of refined oils, but don't have to have any oil at all and certainly might as well get all the nutrition in your black cumin by eating it powdered. Okay, Brandon says, do women need collagen while pregnant? No women make collagen. In fact, we all make collagen. No need to take any in our mouth. Next up, Brandy says, is Nora T safe? N-O-R-R-A, I have never heard of Nora T. I apologize, but now you made me curious and so I'll see what Nora T is. Maybe it's good stuff. I have no idea. Is Brandy says it's frustrating to hear so many pregnant women talking about liver and bone broth. How do I, how can I educate them? Well, you can send in my videos on bone broth talking about concerns about leg contamination. Same thing with liver. I mean, liver is kind of detoxifying organ has relatively high levels of cadmium and things like that that you really don't wanna get when you're pregnant. Yeah, there's no reason to, there's no need to eat liver or bone broth while you are pregnant. Vendee broth is fine, but there's no particular benefit. And if it has too much sodium, it has too much sodium. Deepak says, there was a video suggesting 1,000 micrograms of B12 daily over 65, that's what I just said, very good. Yeah, so yeah, you can get away with 2,500 micrograms a week or even just 2,000 micrograms a week or 50 every day for if you're under 65. But yeah, you really do need 1,000 daily over age 65. That's what you should do. And cyanocobalamin, fantastic. Next up, Ronin says, given that tofu and most mushrooms must be cooked, should we treat the utensils that come in contact with them same way we do raw meat? Okay, well, the reason most mushrooms need to be cooked has nothing to do with kind of like a food safety issue, but rather a toxin issue. Garakas mushrooms, which are white mushrooms, cremini mushrooms or community mushrooms and portobello mushrooms are a garakas mushrooms and produce a toxin called garateen, which is destroyed by cooking. So you wanna cook those kind of mushrooms. And then you cook shiitakes for a different reason because they have toxin that can cause flagellate dermatitis and then morel mushrooms need to cook for a different reason. There's toxins in that too, and I also wouldn't wanna eat them with alcohol, but other mushrooms are fine. So oyster mushrooms, for example, you can totally eat them raw. I've actually started growing oyster mushrooms. One of the reasons, one of the things that came out of how not to age my research is the importance of eating fungus, importance of eating mushrooms and fermented fungal fermented foods like tempeh, for herbithionine and spermine and all sorts of wonderful things. And so I actually started making oyster mushrooms. So cool, you can do it in your house just like you can make like sprouts. You can get fresh produce every, you know, during the winter, you can do the same thing with oyster mushrooms. And you don't need to cook them, although yeah, I eat them cooked because I like them cooked, but anyway. But now tofu, we do want to not eat raw. You cook because of concerns about food safety, bacterial contamination, but it's not at the kind of level where you're gonna drip a little tofu juice like chicken juice onto your broccoli and run into problems. And so the answer is no. Okay, Margaret. It's also overdue on our daily consumption of fermented foods. Okay, well, the big problem with fermented foods typically is the sodium content. It's too much salt and something like sauerkraut. There are ways of fermentation like with tempeh where you can ferment foods without the addition of salt. That'd be the best way to go. Yeah, if you are gonna eat something like sauerkraut, make sure to rinse it under water to get rid of some of the excess sodium. Sheila says they want to fast for autophagy. But if hypothyroidism, how can I get to the point of autophagy? Oh, wonderful, I got a whole chapter on autophagy. And fasting is just one way to boost it. You can fast or go fast. 60 minutes of moderate to vigorous physical activity, aerobic activity will increase autophagy as would decreasing your intake of acrylamide which is found concentrated in french-raised potato chips because that inhibits autophagy. And then we should try to go out of our way to eat spermedine-rich foods. The target is 20 milligrams of spermedine today. How do we get that? Tempeh, mushrooms, peas, and wheat germs, most concentrated and cheapest source. That's another thing I've changed in my diet. Started eating wheat germs. So now I mix my wheat germ with my ground flax seeds half and half, sprinkle that on my foods because I'm on spermedine as an autophagy inducer. And longevity compound. Also drinking coffee. Coffee induces autophagy thanks to chlorogenic acid which is the primary antioxidant in coffee. Drinking three cups a day of regular or decap increases autophagy or at least is associated with increased lifespan which we assume is an autophagy effect because chlorogenic acid does increase autophagy in vitro as well as we can activate autophagy through AMPK which is kind of an anti-aging enzyme and I go into boosting AMPK by eating, you know, that's where the black human comes in, hibiscus tea and vinegar and barberries and an undone of the list as well as following recommendations to suppress M-Tor because M-Tor which is a kind of pro-aging enzyme suppresses autophagy and we decrease M-Tor by avoiding animal protein or reducing our intake protein in general and animal protein in particular. Okay, what's next? Okay, Rachel, Walford is 24, hopeful fund based, wonderful, ah, fantastic. Avoid high AGs, what are AGs? They're gerontotoxins, they're aging toxins, advanced glycation end products which are created, most concentrated forms in high dry heat cooked meat. So boiled, excuse me, broiled, baked, fried, grilled meat produces these agent pro-aging toxins. So if you're gonna eat meat, steam it, boil it, stew it, par boil it, I don't know, anyway. Okay, but this is not a problem here with Rachel, does have polycystic ovary syndrome and, oh, but her blood sugar control is fine as well as her testosterone, huh. Okay, so those are typical Pika symptoms. So what do I think of an acetal spearmint? Okay, spearmint decreases testosterone but says your testosterone is fine unless you've been taking spearmint and that's where your testosterone is fine. That's possible. Um, spearmint, I'm looking through these various compounds. So one is, so I'm trying to think, do I have, I do have videos on Pika's, PCOS, check out my videos on nutrition facts.org. I forgot what my recommendations were but I do have dietary recommendations. Maybe MENT was one of them for decreasing testosterone. That doesn't seem to be your issue and these other ones, I don't remember them popping up in the video. Although berberine, which you can get from Barberry's is an AMPK booster, which is one of those anti-easing pathways. Caroline says, I have balsamic vinegar seven times a day, wonderful to reduce blood sugar spikes, which is one of the many benefits. It's also an AMPK inducer. Is it okay daily, is this okay? And it's a one type of vinegar that's better. So the magic is in the acetic acid, which is the definition of vinegar, which is water, which is the dilute solution of acetic acid. So all vinegars have acetic acid and so choose your favorite vinegar. I made something like apple cider vinegar has a few little apple phytonutrients along with the acetic acid and balsamic is a few little grape phytonutrients but even plain white, nasty distilled white vinegar would have those benefits that you're talking about. And yes, sometimes a day is fine. You just don't want to ever have vinegar straight because you can burn your salvagous. But yeah, in fact, that's one of my 21 tweaks for weight loss is the two teaspoons of vinegar with every meal. All right, fantastic, good job. Okay, Rachel's back saying, any advice in getting rid of ankylalkylitis? I've never looked into lifestyle interventions for that condition. So I'm sorry, I can't help you. Do you think it's essential? This is Carolyn taking a omega-3 supplement every day. He's better to have high-dine. Oh, a separate question. Okay, so I think we should consider taking 250 milligrams of pollutant-free algae-based DHA every day. Yes, is it better to have high-dine from sea water supplements? Well, I mean, you can take it with a supplement. I mean, you can get high-dine from, high-dine is found in a variety of crops. It's just, it depends on what the high-dine content of the soil is to depend on what is in your crops. And you never really know where your crops are grown. So you don't know if it hasn't high-dined. So yeah, getting a country source of high-dine like seaweed, so you can like snack on Nori sheets, which is convenient way and a tasty way to get your high-dine. You can use kelp, not kelp, dulce powder, which is very kind of mild, seaweed or allaria, which is kind of noodle-like, seaweed and soups and stuff. So yeah, I'd encourage people to find a way to eat sea vegetables. But yeah, you can submit, particularly important for pregnant women to have a regular, reliable source of high-dine. So 150 micrograms, few times a week is all you need. Okay, one of my thoughts on the health benefits of berberine. Well, if you're getting from barberries, that sounds good. So barberries are sure as some berberine. Barberries are these little tart berries you can find in Middle Eastern grocers because they make our Persian rice dish out of it. But I just sprinkle it on everything because they're delicious. In fact, I'm actually out. I gotta make myself, I was just looking for them. I got to order some more barberries. And so, yeah, but I do think there's a caution for pregnant and breastfeeding women with barberries because of the berberine. So that'd be my only caution on that point. I would not take it as supplement. I would get it from a whole food source. Oh, what just happened? Okay, Jeff, suggesting for landing a plant-based industry job in Southern California. Oh, how funny. Well, hey, if anybody has a job, talk to Jeff. I don't, there's like some kind of plant-based board. Like, I know I like some of the healthcare in the healthcare arena, I know, but I don't know in the non-healthcare arena. So I'm sorry, I don't know the best place for industry job board. If anybody knows a plant-based industry job board, let me know so we can tell Jeff about it. Okay, Sheila says, oh, I'm a mail carrier. My dad was a mail carrier. That's awesome. And well, working the heat and sweat a lot. Is salt still not advised? You should be able to get all of a sudden need from food. No need to take salt or salt supplements. How Jeff is back saying how do my opinions differ or agree with the following doctors' opinions or recommendations. Dr. McDougall spelled wrong. Heavy potato and starch diet. Dr. Esselstyn, wow, spelled right. That's the tough one to spell, avoiding nuts and oil even all the while. So I agree 99% with both of those doctors. In fact, I just saw Dr. Mujul speak at the International Plant-Based Nutrition Healthcare Conference. There was a rousing, oh, in fact, I think it's free. The International Plant-Based Nutrition website. They gave him a luminary award, well-deserved. And so he encourages to eat starchy foods, fruits, vegetables and starchy foods like beans and whole grains. I couldn't agree more. We'd probably differ on white potatoes. I'd rather see people eat sweet potatoes than white potatoes just because they're, have more nutrition. But that's not much to argue over. He also, I think, is skeptical of my vitamin D recommendation for people getting inadequate sun. He's not a big fan of vitamin D supplements. I talk about, and he's actually right in terms of all cause mortality. But still decreases cancer mortality. And so if you're not gonna get heart disease because you're eating a healthy plant-based diet, and cancer's probably your number one nemesis. And so maybe vitamin D3 would extend live spans and those who aren't worrying about cardiovascular disease as much, still an unanswered question. But I would suggest that's possible. And Dr. Esselstyn, I'm down with his avoiding oil. We should try to get all our macronutrients like our fats, our proteins, our carbs from whole plant sources, not from protein powders or from oil. It's like the table sugar of the fat kingdom. It's just stripped away of most of its nutrition. Though I would encourage people to eat nuts and seeds every day as part of my Dr. Gregor's Daily Dozen. Sandy is in Canada. I'm going to be speaking in Canada. I forget when, but it's part of my tour. Oh, cannot find a chewable sublingual or liquid B12 in Santa Cabalman. Can you get it online? I just ordered it online. Oh, yeah, you can get it in Tabla Farm. You could chew those. Yeah, so you want it to mix with saliva, ideally for maximum absorption. So I guess you could chew like a regular B12 tablet, although I can't promise it'll be tasty. But I don't even like the flavored ones. I wish they just make on the flavor list, but they have like raspberry or some cherry flavor, some of the gross like that. Anyway, next up. Do I recommend yearly doctor visits as we age? You know, I actually talk about, I actually have a video about annual doctor visits and how we don't have evidence to show that it's beneficial. But, yeah, so it depends at what age or certain, you know, you want to make sure that you're getting your cholesterol followed to make sure it's low enough. And you know, at age 50, it's recommendations for, or at age 45, it's recommendation for colorectal cancer screening, age 50, recommendations for shingles vaccine, age 65, recommendations for pneumonia vaccine. So there certainly are some landmarks where you would need medical care, but there's not great evidence suggesting that annual medical follow-ups are useful, unless you have a lifestyle medicine doctor who's actually inspiring you to eat healthier, to move more, to stop smoking, you know. If you had a doctor that talked to you about all that stuff and you left that office being like, oh, I'm gonna exercise more and I'm gonna eat healthier. And you know, oh my God, now that's the kind of doctor visits that could save your life. There you go, I gay. I don't know how likely that is that your doctor's like that. Gianni says, I suffer to stroke. Oh God, I'm so sorry, age 36. Now on warfarin or coumadin for life, I haven't been diagnosed with antifascialifin, yeah. Climbing syndrome. I'm already on a hopeful plumb-based diet. Do I have any particular suggestions on what to eat? So you stay on warfarin for your life, period. And because warfarin works, thins your blood by interfering with the action of vitamin K, you need to keep your vitamin K intake steady to kind of match your warfarin dose. So if all of a sudden one day you were just like binging on lots of dark green, and if your vegetables have lots of vitamin K, then you could impair the ability of that drug to thin your blood. So why do you eat lots of greens? But you just have to eat lots of greens on a regular basis, and so they can match your warfarin level to kind of effectively block that much vitamin K in your diet. Okay, next up, Alexander wants to know if I recommend a protein intake. Oh, I do recommend a protein intake. 0.8 grams per healthy kilogram body weight. According to this, do I have to decide whether my goal is longevity or bodybuilding? That's totally up to you. Certainly for elderly individuals, there's no benefit to additional protein supplements on top of adequate protein in terms of muscle mass, muscle strength, or muscle performance. For those of us who that are eating a whole food, plant-based diet, but are not eating enough low oxalate, but are not eating enough low oxalate to get, and those of us who are eating, are not eating enough low oxalate greens to get 600 milligrams, they eat more greens. Suzanne, eat more greens, or more healthy, high calcium foods to get up to 600. Lisa, what supplements do I recommend for osteoporosis? It's a way to see osteoporosis. Oh, yeah, okay, so yes, so I did a whole osteoporosis webinar. We are going to put that, oh, I think it's a free chapter. Ah, I think my Preserve Your Bones chapter from how not to age is available free, or will be soon. We're gonna like give it away as like a promotion or something free, of course. So make sure you're subscribing to nutritionfacts.org. We're actually gonna post the full webinar with all the videos and have the chapter. And it's not supplement so much as various foods and most critically, fall prevention through lower extremity, strength and balance training. That's really the key. Unfortunately, I am out of time, but thank you so much, everybody. Oh, looking forward to seeing everybody on October 6th, which you've missed out. I'm going to be giving my premiering, my brand new how not to age presentation. If you were lucky enough to see it at the Plant Based Nutrition Health Care Conference earlier, that was the short version. This is the full version with new studies. I encourage everyone to check it out at c.nf, that's s-e-e.nf slash h-n-t-a webinar, which is how not to age webinar. Thanks so much, everybody. I will see you next.