 Hello, this is Dr. Michael Greger coming to you live from my treadmill Dan to your questions already to half an hour on Facebook live now here on YouTube I do that every month to go on find out when I am answering questions every month I'll make sure you sign up to my newsletter totally free as everything I do at nutrition facts Or For those of you unfamiliar with my work every year every through every issue of every English nation nutrition journal in the world So busy folks like you don't have to I think a follow-up is interesting Let's ground break the most practical finds new videos and articles upload every day to my nonprofit site nutrition facts dot org Everything on the website is free. There are no ads no core sponsorships Commercial slang thing just put it up as a public service as a labor of love as a tribute To my grandmother new videos now every day on the latest in evidence-based nutrition a lot of content All right Let's get your questions. It looks like there's a whole long list of questions Remember on YouTube you can you can start listing questions for next month's Q&A in 31 minutes from now For the next time so you make sure you're at the top of the queue. So you make sure I see your question first one is from Felice What to eat to improve CF chronic fatigue syndrome? I Know I have a bunch of five miles of videos I think I only have one on CFS if I remember correctly. It was on cocoa powder using cocoa powder As a treatment if you go to nutrition facts that or and put in chronic fatigue It should pop right up or you look at the list of topics We have health nutrition videos on two thousand topics If you just go to click on topics and click on see you get the chronic fatigue syndrome You see all those I tagged. That's particular one, you know, it's not that I haven't looked there's I just not a lot of literature out there on what I can do to help prevent arrest or Reverse it. Okay, my ex I know that's a common question Matt McLeod and Asks is de-fatted peanut flour Peanut powder more or less healthy compared to natural peanut butter the only ingredient in both is unsalted roasted peanuts. Ah So de-fatted peanut flour would have a higher nutrient density more nutrition per calorie But I wouldn't recommend either why because of the R word roasted I no longer encourage people to toast or roast their nuts So I encourage people to choose a raw unsalted nuts seeds and nut butters and seed butters So like raw on butter, etc. You make your own from Romans And that's because of a G is advanced location in products So go glycotoxins if you go to my website and type in glycotoxins or a G is or advanced location in products I'm pulled by my videos. So basically when you exposed high fat high protein foods to high temperatures To dry heating temperatures like broiling roasting barbecuing frying things like that you create these toxic compounds and And so almost it's a really the top 20 foods I think I should listen to the book number one is like broiled hot dogs and number two is it's all like, you know me Except but if you look at these tables You know, wait a second. What's high protein high fat tofu if you're broiled tofu bad stuff happens So I encourage people to eat steamed tofu, right? So when I'm at a restaurant You know and I can order, you know, there's like some tofu dish, you know, they're gonna fry it So I said could I have soft steamed tofu? And then you know for a better and say and nuts, right? So when you toast walnuts and toast any kind of nut create these AGEs and so actually high levels almost I mean in the same ballpark as these other high-fat hot protein foods So we should use moist cooking temperatures. So like 200 degrees Fahrenheit or lower and Anyway, okay I Have to look that up. I think it's 200. Anyway All right, so there so as well. So Unroasted peanut flour would be fine or unroasted peanut butter Christina asks, who are my contemporary plant-based medicine? Mentors. Oh, there's some wonderful people that have tremendous respect for Make it be three Dr. Kim Williams, past president of American College of Cardiology, Dr. Neil Barnard at Physicians Community for Responsible Medicine and There's so many good ones. How about Dr. Caldwell Austin, Jr. Another one of my favorites though. I've got tons of Favorites All right, Matt McLeod is back Asking is Canned tomato paste more or less healthy compared to raw tomatoes more healthy So tomato sauce is healthier than tomatoes unsalted tomato sauce and tomato paste is healthier than tomato sauce And so yeah, can't tomato pasta is great. Although, you know, I probably use jarred tomato paste because unfortunately Acidic foods in BPA-aligned cans can be a problem and so even the Even the companies like Eden Foods that doesn't use BPA in their lining they They have to use jarred tomato paste because evidently whatever lining used it isn't BPA can't deal with the acid. So jarred tomato paste perfectly wonderful. In fact, I had my last batch of videos I had a Video on tomato sauce and prostate cancer a whole lycopene series. Check it out very fascinating All right jolly jolly flow Not a word I should say for our young impressionable audience How do I fight sugar cravings you fight sugar cravings by cutting out sugar the same thing How do you fight cravings for salt by cutting out salt in the beginning everything tastes like cardboard? You're like, oh, I can't live my life like this but then give it a week and amazing things happen your taste buds actually read the just and so Unsalted foods all the time and taste salty and unsweet foods all doesn't say sweet So like regular sweet foods like ripe fruit and sweet potatoes, etc. Taste really sweet But not after of course you just see the bowl of fruit loops That's why you got to kind of regage your taste buds I actually have a video one of my sugar videos type in sugar It's actually studied put it to the test people that had these sugar cravings And I believe it was seven days, which surprised me because things takes a few weeks to get them To change one salt sensitivity and just maybe ten days seven days surprising in short amount of time You can You can make it such that these unhealthy processed foods are too sweet, you know, it's just like ah So actually less pleasurable Then just normal healthy sweet foods all right Marie Kessler asked Couldn't elevate offline phosphatase serum level in a similar integration with otherwise really normal metabolic panel be related today If so, yeah, sure So um if you I mean so if you just had if that was like your one thing that was off on a metabolic panel you have to realize that It's uh, you know, it's like a bell curve, right? Where they fit in like two standard deviations and so there's a five percent chance that that you just kind of buy chance to be over or above one of those and If you do a hundred tests then odds are you'd actually be it would be unusual Actually to find to have all your values so-called normal even though absolutely nothing is going on Doctors don't think about multiple testing So basically I would get it rechecked to make sure See how your liver is doing so basically that's a liver enzyme that should be in your liver cells If it's in your bloodstream means some of your liver cells are dying dumping into your bloodstream There are other liver enzymes and other liver function tests you can check out what might be in your diet They could do that anything that hurts your liver. So it's a so green extract pills green tea extract pills There was a big randomized breast cancer study Largest a randomized controlled trial of a green tree extract tablets I forget where the number was but one in X many women. I forget had Had liver damage to green tree extract pills and So if you just type in green tea breast cancer, she pops that up and you can get that statistic Okay mNeggs5 One of my thoughts are on IGG food sensitivity testing You know none of those allergy tests are particularly Useful unfortunately. So basically you can look for antibodies to various foods in your bloodstream And so there's lots of kind of shady doctors that do this and say, oh, you know, you have anti egg anti You know Citrus anti whatever and by so you should stay away from those but the correlation between antibodies you have to foods and symptoms or You know Consequences there doesn't seem to be much overlap. So we can say you have lots antibodies to citrus but eat citrus You feel perfectly fine. You wouldn't want to cut out a perfectly healthy food And whereas other times you can have like a severe reaction to you know eggs or something But have no IGG antibodies to eggs. So that's why those tests aren't very helpful Besides in kind of research context and research context interesting. No, see if you can find some potential Correlations so for example in my the video that went up yesterday my yeast and Crohn's disease I think they talked about some of these antibody tests Antibodies to yeast and see if you can see so for example, Crohn's disease patients have higher antibodies to I forget if it's a GG to certain forms of yeast and that's what started people on the thought of What happens if you take people with Crohn's remove yeast from the diet? Do they get better or not? You will find out in tomorrow's video or Monday's video. I forget which one it is. All right Antoine DOR asks to too much fiber be detrimental to health Well too much of anything at certain level But as long as you're eating lots of water So I mean what the concern would be some kind of bowel obstruction if you had like a particularly fiber supplements You have like, you know Silium fiber any these fiber supplements you add huge amount You didn't have enough water it might kind of coalesce in your bowel, but eating healthy foods the more fiber the better essentially and so some of the healthiest populations in human history carbon takes like You know, you know 80 grams a day In fact, it's looking at if you look at my paleo poo video looking at copper lights fossilized human feces from a long time ago We can estimate that, you know, we naturally Our physiology is adapted to you know, a hundred or more grams of fiber a day Extraordinary fiber intake yet, you know, they recommended kind of daily allowance only about 30 It's more for men less for women and the average intake this country is about half that about 16 grams a day, so We desperately need the more whole plant who's the only concentrated source of fiber on the planet Okay Veronica asked what's my opinion on baby formulas the only formula for health for your baby is human breast milk And you say well why well, I've got a video called the best formula I think And I've got a bunch of videos on the importance of breastfeeding check it out nutrition facts.org Lindsay Carol asked what are the best foods for you your Integumentary system for your entanglement presumably like like like connective tissue Best foods for connected tissue. Well, I mean you have to have sufficient and vitamin C and zinc etc but I guess I mean, you know adequate nutrition Is there a problem if there's an issue you have so for example you have tendonitis or something I can talk about foods that help with that, but not sure what you mean in general just by connected tissue so best foods for That system is best food for all your system. The heart healthy diet is the same as a brain healthy diet Same as liver healthy diet same as a kidney healthy diet one diet to rule them all and it's a diet centered around whole plant foods Our healthiest choices Tabitha hosts ask the central oils. What am I thought about them? I've got a few videos on essential oils lavender oil for migraine headaches rubbed on the upper lip I think I do rosemary oil. What else do I have? I know check it out if you click on if you go to topics On nutrition facts that organ this all 2,000 topics I have videos on if you click on essential oils for pop right up Okay, Ziva saves dogs. That's nice of Ziva Asks my family member was recently diagnosed with breast cancer And then that's it I'm sorry to hear that And so there's actually good data now on breast cancer survival not just on preventing breast cancer But what one can do to improve one survival is randomized controlled trials of things like you know Little fat diets and exercise and weight loss and all sorts of things you can do a soy consumption To reduce one risk of breast cancer occurrence and improve survival So if you just type in breast cancer survival in nutrition facts that are all those videos will come I got a bunch more Coming out We photo gal asks book tour question mark question mark I will be doing the book tour after my next book now my cookbook My next book book so cookbooks coming out this December. I'm excited about that In fact, I just heard from the publisher right before going on this call that we're going in the second printing This is going the second printing One two three four months about three months before publication. That's pretty exciting just because all the pre-orders from big Book dealers. So that's very cool So the how not that cookbooks come out in December We'll be doing a book tour or maybe a very limited book tour going around the PBS stations to plug the new PBS special But I'm gonna spend the next year writing my next book I'm not to diet on weight control and then I'll be spending a year on the road and You know do 200 cities like I did last time and hopefully come to your hometown Although I am ending up Speaking a lot more than I'd like to with these days. I'm just booked a new date for California next week. I'm going to New York's Later next week Come more dates. So it's still doing a few dates, but not full-time on the road until 2019 at the earliest Okay, what do I think about intermittent fasting to assist in weight control how cool is that? I am doing the whole series of videos got four hour at least webinar coming up on intermittent fasting water only fasting Chronic killer or restriction and ketogenic diets all of which kind of have a cross-lepping Venn diagram And talking about the pros and cons of intermittent fasting whether alternate day eating We have a fast followed by feast day or five to where you fast completely a partially two days a week or One day a week or five days a month if there's all sorts of interesting studies Originally, we said these small uncontrolled studies But now finally in fact just this year. I'm huge studies. Well huge by these chem standards I'm looking at randomized control tries. We actually put people in the same number of calories, but Daily floor restriction. So like 500 calories less every day versus You know every other day eating, you know You know 25% and then 100% 25% 100% so it all basically adds up to the same Amount or maybe 150 100% 50% then it comes out 75% anyway same number of calories But intermittent versus not and then looking at all sorts of interesting intermediate risk factors So videos probably about 18 videos on their way and we'll do a whole big webinar about it and And that's actually what I'm working on now and have a thousand papers that are juicy and I'm Shurning through them as we speak Luke Harrison asks are enemas good for you For if you don't need them know I mean it's a medical procedure that in some cases like a fecal impaction or something but but Enema's are I don't know of any data suggesting that enemas just for kind of heck of it is Is juicy Jf asks a personal question about my private life And I'm gonna skip that one Antoine asked do I recommend Intermittent fasting. Oh, we just did that one. Okay the next SB art. That's hi That's very we're looking to remove myself from requiring Crohn's medications and Is it possible to get off the meds? Well, it's so it would depend on your on your disease process. So for example The one most effective interventions today diet surgical or otherwise or a minute or Pharmacological is a plant-based diet this Japanese study I am Profiled in my video on treating comes to these with diet and the question is then At what point does one remove some of these prophylaxis meds if for example you go years without a flare I mean that's something just got touched your doctor about have a better idea Looking at some, you know, you can look at some biomarkers of inflammation. You know just to see If they want to risk pulling you off some of these Safer prophylaxis meds Okay, Antoine is back should men use chia instead of flaxseeds and no So Antoine is presumably talking about the phytoestrogens the lignans and flaxseeds That's why you want any flaxseeds has about a hundred times more lignans and most other plant foods and that's why flaxseeds make a An appearance on the the doctor there's daily doesn't I wish all the foods I encourage people get in their daily routine available In a free app on iPhone and rights You can click off check off all the foods to make sure you get it and one of those is a tablespoon of ground flaxseeds Make sure men or women you get it into your diet and you fill up past What can one do to lower pulse? Oh lower. Yeah other than exercise and more We're eating more pulses very good question is I was about to say I eat more pulses. Are you beat me to it? Um, I Think there are all those videos up. Let me see I have a whole series Videos on reducing one's heart rate. I believe they're all ready up Yeah, um, oh, you know, I think I still I stopped right in the middle of that one in the last round. So there's actually more science I just haven't turned those into videos yet But yes, you can exercise you can eat legumes these cookies and lentils and There's other things you can do and I'm out of videos about them I just kind of get caught up in the middle of that and was not able to finish my last year's batch of heart disease Videos because there are so much on heart disease, but I will catch up. Don't worry All right, Antoine is back guessing how many grams of fat. Do I recommend the daily? It's not the amount of fat It's the source of fat, right? So it's like how much lard do I think you should eat? Not an ideal on a day basis How many walnuts should you read? Oh an ounce of walnuts would be fantastic Well, a handful of walnuts a day, but actually that's part of my daily dozen and so remember Food is a package deal You know, you yes, you can get calcium and milk you can get you know protein and pork iron and beef But what about all the bags that comes along with that? Where is it getting calcium from low oxalate darker and leafy vegetables? For example, then the baggage you get is the potassium and the fiber the folate all the wonderful Things so you get a bonus instead of baggage and so that's why I do encourage people to eat Whole plant foods high fat low fat whether avocados nuts and seeds Whole plant foods and there's some certainly Foods are better than others so one that's probably healthiest nut on et cetera, and I've got videos on all that. All right and to on Asks Should we take vitamin D supplement all year long? You're not getting a vaticuit. You're not getting adequate vitamin D exposure. Absolutely But if during the winter months, you're out, you know your lunch hour or you work outside and you're getting Baked in the sundae all day long. You don't need to take vitamin D. Submit if you're at the a Latitude with which you're at which your skin is actually making vitamin D But if you're stuck inside all day during the midday hours, doesn't matter where you live You will not make sufficient D. So I encourage people to take night games fish and sunshine 2000 in national units a day, which is what I do Because I'm inside making videos for everybody All right, choo-choo's channel asks a new nutrition wondering if there's anything about oh To eating for your blood type is that pseudoscience? You yes, it is pseudoscience But don't take my word for it never take my word for anything look at the science And that's what nutrition facts.org is all about So if you just put in blood type diet and nutrition facts that or will pull up one or two videos that I did where people actually had the patience to go through the block and And pull out all the all the craziness. I actually did that with dr. Gundry's new plant paradox book typically I try to stay away from lay publications Just because I mean there's you know, a hundred thousand peer-reviewed English-language nutrition girls and medical literature every year. I don't have time but I So many people were asking me about this lectin issue that if you look at my blog this morning I talk about I have a list of all the videos coming up on nutrition facts that are you see I've got a bunch of lectin videos and specifically talking about dr. Gundry's book And all the color videos all sorts of good stuff coming up You can actually watch them right now if you can't wait Do not have the patience to wait a few months while they all pop up for free on nutrition facts that are you make a donation to nutrition facts.org We are a 5-1 see-through nonprofit and you can watch a streaming live right now and see them all And again, that's the blog today And you would have heard about it last week if you were signed up on the nutrition facts newsletter We're just free like everything else at nutrition facts dot org. Okay Light dark zero zero asks Do you stay walking on treadmill for the half hour break between facebook and here? I'm on my treadmill all day long. I walk an average of 17 miles a day Although in this case, no, I was out taking the dog out in my half an hour But normally well, so I was walking but just not in my trip And twan can too much fiber intake. Oh, we talked about that. Okay. Light dark zero zero Go out in the sun get free vitamin d. Yes, but then I can't see my laptop The glare on my laptop. I can't get any work done. So But anyway Zia saves dogs is back. She says she believes her Kaiser oncologist Thinks the studies Kaiser is falling are better than the smaller studies. I am reading Okay, well, you have to yeah, this is a very common um common kind of frame of reference coming from Uh, you know kind of traditionally trained docs is we're used to any doctor who's familiar with the medical literature I may seize these massive study like literally tens of thousands of people In fact, even randomized control trials looking at thousands of people On the very kind of standard. These are very expensive studies millions of dollars And they're all funded by big pharma Or our taxpayer dollars in support of big pharma And and you need to have that many people because you need to otherwise you cannot get a statistically significant difference Because too often the new drugs that are coming out have so little benefit Certainly compared to drugs. We already have on the market that you need massive amounts of people to show the team You know to show a two Millimeter mercury difference in your blood pressure So to to to see if people's average blood pressure goes from 140 to 130 You need to use a number of people because it's just natural variation Um, and so when you have minuscule benefits, you choose some of the people But when you have massive benefits then to get statistical significance god, you can do with 10 people. In fact, um some of the most uh, you know, uh I was just looking there was a the famous study that changed all of medical practice on treating a severe hyper pretension with drugs Was based on a single study. It forgives like 100 people Um where they just follow them out half got drugs half didn't and of course after didn't with with sky had blood pressures We're all dropping dead and that's it that one little study changed all the practice Just because they it was such a huge difference. You didn't need thousands of people. Yeah, people were dropping dead It was so obvious, you know, basically if you take You know if I waved a magic wand over two pigs and they started flying away Um Someone would say yeah, no, no, no, you had to see if that's a really magic one. You need a thousand pigs two pigs That's ridiculous The pigs just started flying in all of history. No pigs have ever flown. So something is going on, right? Louis Pasteur's rabies vaccine one person One kid n of one, um changed everything basically no one ever survived rabies 100 fatality rate until um, this kid got bitten and the came with rabies the Louis Pasteur gave him the the rabies vaccine and first person ever on record to live One n of one zero hundred percent fatality to zero percent fatality the the kid lived And so all of a sudden we have a rabies vaccine, right? Do we need a thousand people? No I'm infecting me unethical to randomize people once we knew we could go from 100 fatality to zero We'd be randomized people to their deaths So with super powerful interventions some of which like these lifestyle interventions which can reverse heart disease How big you need? To show these really remarkable impactful effects. So it's really just because of the big pharma upbringing that doctors think we need these huge studies It's only because the benefits are so 80 bitty For many of these drugs for chronic disease Okay, sorry for the rant Um, David Noble asks have I had a chance to rule? Oh view the recent Lancet research um, yeah, um, so in fact, that's This week it's like in the news everywhere big everywhere. So Um, just had a chance to skim it. I'll do a video about it Um, it's this these three papers published in the Lancet this week A Lancet is one of the most prestigious medical journals on the planet. Um, so definitely something to take very seriously It was an epidemiological study that followed Courts of people in all sorts of different countries more than a dozen countries And came out and suggested that mortality was highest among people eating high carbohydrate diets And saturated fat consumption in these populations was found to be protective, which is kind of topsy-turvy to kind of You know, uh, you know what we've understood in nutrition But the scientific consensus over the last few decades But you can imagine all the media loves that to jump on that everyone likes to hear good news about the bad habits so, um Uh, so I I just was able to skim it but basically Um, you have to say well, okay. What are people actually eating? Um, so these countries like Bangladesh, for example These were these were these are impoverished countries where their their carbohydrates are not coming from healthy foods They're coming from refined grains like white rice, for example So if your senator died around white rice, that's not necessarily The uh, or other refined carbohydrate foods That's not healthy. I mean, what would have been nice if they actually looked at whole Plant food sources healthy forms of carbohydrates like fruits, vegetables, legumes. Well, guess what they did. That's one of That's it's weird. There's three studies published about the same study in the same issue of lancet And you only hear about one of them in the media Well, the other one was looking at fruits vegetables legumes. Guess what? What what are they they're packed with carbohydrates, um, or at least certainly fruits and legumes are And all three were found associated with lower total mortality mean more fruits vegetables and legumes eat longer you live So, uh, okay. So is these refined junky carbohydrates? Um, so that could certainly explain that and then the saturated fat finding Um, sounds to me like compounding effects. So you think like Bangladesh. I mean, where's saturated fat found? Um, you know, you think typically kind of meat um, uh, uh in many countries is kind of a leading Source saturated fat. Well in Bangladesh, who's eating meat? rich people, I mean I mean, well, not necessarily rich people but people have enough money that they're not living off of um, you know, uh On the cheapest, you know, commodity foods like white rice. Um, and so they have more access to healthcare There's all sorts of reason why people in higher socio-economic classes Have a better mortality and morbidity statistics. And so they tried to I believe they tried to um Control for that The confounding by looking at education status and things but that's potentially a huge confounder Basically, I gotta look at the studies more and we'll do an in-depth analysis or make a video about it and put it in context um, but uh, I know there's it was exciting to see the study. Anyway, uh, time is up I have a fantastic wonderful month. Um, and I will be back Uh next month to uh for questions from both facebook and youtube You want to win and wear then just uh sign up for our newsletter at nutritionfacts.org Thanks again