 Hello, this is Dr. Michael Greger coming to you live from my treadmill, my stationary treadmill because so many people complain that I was making people seasick and don't want to make people sick. That's kind of the antithesis of what I'm trying to do. Let's get to your questions. First one up is nutritionally for weight loss longevity to peanuts. Are they more like nuts or legumes in which nuts and seeds have the highest concentration of plant sterols to bring down LDL? Nutritionally, peanuts are very similar to tree nuts. For in terms of weight loss, very similar kind of caloric density. In terms of longevity, walnuts really beat all other tree nuts as well as peanuts. I don't think peanut butter works at all. That's a good question about plant sterols. Plant sterols are part of Dr. David Jenkins portfolio diet. The most effective diet for dropping LDL cholesterol to date, which is a plant-based diet with specific foods that pull down cholesterol, including a plant sterol rich foods. I don't know which ones have more than others. Good question. All right. Oh, I got to scroll all the way back up. Let's see what else we have here. Have I ever looked into modified citrus pectins? I have not. I assume that's some kind of food additive. Does silica prevent the AGEs? No. I mean, no, not that I know of, nor would it boost collagen. I do have a webinar on collagen-boosting foods. Check it out. Are eating bamboo shoots in non-oil mixotang? Is another silica question? No. Eating silica does not boost collagen formation, as far as I know. Should the government tax high-saturated fat foods, whether it should or whether it could? So there was, I do have videos talking about the Danish meat tax, so effective that the NOI culture lobby made sure it did not last very long. But just as we were starting to see significant public health benefits, really, unfortunately. Any tips on repopulating my gut after a course of antibiotics? Well, probiotics, taking probiotic supplements, actually makes things worse. Actually delays the rebalancing of your gut flora, which is something that the government researching how not to age, I check out my probiotic chapter. All we can do is just start feeding. There's certain antibiotics that absorb in small tests and don't really affect much the gut. But if you're experiencing gastrointestinal symptoms, I've made sure to get lots of pre-biotics to feed the stragglers. We're not sterilizing the gut. You just may. Your gut microbes may take a hit, so you feed them lots of good food, and they will be fruitful in multiplying on their own. All right. Are there any health benefits you can get from coffee, but not from green tea? Absolutely. So coffee has chlorogenic acid. They got topogy boosting antioxidant. Green tea does not. Three cups of coffee a day decrease all cause mortality by 13%, three cups of tea a day, 24%, but by a different mechanism. Actually, ironically, a pro-oxidant mechanism, rallying our antioxidant defenses in an interesting, that which doesn't kill us, make a stronger, hormetic mechanism. Anyway, they both work from a different mechanism, so we would assume it would be an additive effect. And so eat both or drink both. So I started out with coffee, now I'm drinking tea, which is why I recommend people do. All right, next up. Could I name all the things I can do? Again, seasonal hay fever, go to nutritionfacts.org, type in hay fever, or seasonal allergies, and all the videos that come up, I believe green tea was one of them, but I don't remember offhand, otherwise I would tell you. Next up, any advice to help with sleep? Absolutely, not just falling asleep, just staying asleep, absolutely. So treating insomnia is all about sleep hygiene, sleep conditioning, and I have, I think I've talked about five roles of each in the sleep chapter of how not to age. And I think sleep chapter of how not to diet also has the same information. Also warm baths, either foot baths or full body baths, or showers before going to bed, even just warming, wearing warm socks at night, improve sleep. And through an interesting mechanism which I've talked about in how not to age, check it out, go to your local bubble library, check it out. Okay, next up, I've taken amla. Amla is dried in the Gooseberry powder and it lowered cholesterol levels by about 10%, okay. That's great. What if there was one thing to lower high blood pressure? What would it be? Hibiscus tea, probably, or ground flax seeds, would be my two best bets, but less than a teaspoon a day of ground black sesame seeds also drops systolic blood pressures by about eight points. If sustained, that alone could decrease your risk of stroke by about a quarter. How exciting is that? Okay, R. Phil Hampton says, what are my thoughts? Oh, Echinacea, I talk about Echinacea, till high levels of streptococcus. Oh, so I talk about Echinacea being useless in terms of upper respiratory tract infections. I've not heard of anything about gup, streptococcus, and Echinacea. But if it's being, I don't know. I mean, the thing that was most, we thought we had the greatest evidence base for was upper respiratory tract infections. In fact, in terms of that, it doesn't even work for that, I can't tell you. Bonnie says, how much fat to have each meal to get sufficient nutrition? But, but, but, and if it's, oh, yeah. Oh, so what this questioner, what Bonnie is asking, is talking about the absorption of fat soluble nutrients. So if you eat a meal without any fat in it, so if you like a salad with no nuts or seeds or avocado with a fat-free dressing, you are not going to maximally absorb all the fat soluble fine nutrients, like all those carotenoid nutrients that are so beneficial, like the beta carotene, greens, et cetera. So it does not take much. I have a video about that, and I give exact values, but it was just a few, I forget, like a few walnuts or a quarter of an avocado, if I remember, but check out that video. But yeah, it does not take much. And yeah, soybeans, we certainly, chickpeas are low in fat, but soybeans may have enough fat, but you just got to sprinkle flax seeds onto your food anyway. Grown flax seeds is part of my daily dozen, so that's another great way to make sure you just have just enough fat to boost the absorption of your fat soluble nutrients. How do you pressure cook beans without adding oil? I've never heard of it. I've never heard of adding oil at all. Well, maybe I did not read my Instant Pot instructions, but I've never used, I've cooked beans, I was gonna say all my life, not all my life, but for years, since I got my first Instant Pot, or any electronic pressure cooker, you don't need to add oil. I've never added oil. I've never had a clogging of the bent pipe. Maybe I just got lucky. Sarcoma, oh, sarcoma with perivetibral invasion. Just got diagnosed with that. That's not good. So sarcoma is a cancer of kind of connective tissues. Oh, that's a fantastic question. So what can I actually do? That is the subject of what I hope is gonna be my next book if the publisher agrees. Book on Cancer, so I'll be doing daily cancer protocols for all 16 or so cancers that kill 5,000 Americans or more, although sarcoma may not actually make the list, but fingers crossed. So I just don't know, but there are certainly foods that can improve survival for different types of cancer, different foods for different cancers, but it's sarcoma is not one I've looked into and may not look into for the book. I don't think that actually made the list. I think 16th was melanoma. So cancer is more rare than that, killing fewer Americans than that will not make the list. Unfortunately, already it's gonna be a massive book. With a daily dozen, I get all my vitamin needs except for one, only get 300 milligrams of choline versus the RDA 550. I can't eat soy and can't, don't wanna eat more broccoli. Should I supplement? No, you shouldn't supplement. I just type in choline, and nutrition affects that organ fact. So choline is an essential nutrient, but you don't wanna get too much because the bad bacteria contain, change turn choline to trimethylamine, which oxidized by liver and wreak havoc in the body. But you should be able to get all the choline you need from whole foods without taking supplements. Are there health issues associated with silicone cooking utensils? Not that I've seen. It's not, I don't think it's something I've looked at particularly, but I did do a lot of videos on cooking impunts and pots and pans. I assume if something was bad, I would pop up, but I have not seen anything offhand. But if you do a PubMed search and something comes up, send it my way. Cause I cook with silicone, and so I'd wanna know. Your, my, oh, my books are life changing. Thank you, Fernanda. Is calcium supplement from algae better? No, no, no, no, no, they, no. So we should not be supplementing for calcium. Not only is it not particularly effective, it's not safe. And regardless of what kind of expense, you know, calcium is so cheap. You know, calcium carbonate is just chalk, right? So it's dirt cheap. And so that's why supplement companies love coming up with all sorts of fancy coral calcium or algae calcium or whatever calcium, so they can charge you more money, but it's just a scam. And in this case, a dangerous scam, cause you're getting too much of a calcium spike in your bloodstream. Check out my videos for more. Fernanda's back. What I recommend statins for someone who's LDL is 190. Oh, Jesus. 90, 90's good. I know, but 90's way too high. Oh, and especially with a high Lp little a, which is largely genetically determined. So you need to get your LDL absolutely as low as possible. Certainly under 74 per minute prevention. And so I would go on the portfolio diet, which is a plant-based diet with particularly foods that lower LDL cholesterol and see how far you can take diet and if you can't get it down to target, then I've absolutely talked to your physician about prescribing you drugs. Bonnie, how much, oh, we already did that. Next up, me on my T. Elm, elm seeds, what the hell is an elm seed? I've never, the reason you've never found anything on PubMed is cause no one eats elm seeds. As far as I know. Anyway, that's funny. People at mastering diabetes, clean the dietary fat, not any dietary fat, particularly saturated fat, cause insulin resistance in their diet. They restrict fat to 10, 15% is that necessary? Well, that certainly is more typical of how our species evolved, getting about 10% calories from fat. But the insulin resistance is really a problem with saturated fat in the context of excess calorie intake. But, yeah, but, you know, different fats are kind of a mixture of various fats. And so, for example, there's some saturated fat in nuts, even though nuts have, you know, overall benefit. This is because of all the other wonderful things in nuts, but I could, I think if you just restrict saturated fats, which is meat, dairy and junk, you should be able to reverse your insulin resistance. Hope you're doing great. I am taking 2,000 micrograms of cyanocombalamin. What's great. Oh, have a slight deficiency. Well, so the question is, how is that measured? So deficiency, if you just got the serum blood levels of B12, this is not a good actual sense of your functional B12 status. So you can get a urine or serum MMA levels, methanolic acid level, and that's, if you are deficient, then you increase your levels, but increase your intake, but make sure you're actually deficient before you do that. Not that, I mean, you just pee out excess, this water's hot, the vitamin. Do I need to worry about pH value making a DIY serum, DIY vitamin C? Oh, you know, I wouldn't mix the vitamin C and niacinamide together in a serum. I would do them separately just because, yeah, I don't know what the vitamin C would be doing to the niacinamide. Fascinated by longevity research, Wild Blueberry. Well, Wild Blueberry, you would like my new book. What specific blood markers? Oh, interesting, yeah. So there's all sorts of interesting kind of measures of biological aging. There's lots of companies trying to find out to be the best. Probably the kind of following the epigenetic clock is probably most well-validated, but I'm not sure what commercial, I know what tests used in kind of a laboratory setting, but not sure what is available commercially. Okay, Jill takes synthoid for hyperthyroidism. Can I take iodine drops when I eat my breakfast and need to wait hours and take with my other vitamins? Why are you taking iodine drops? We should be able to get iodine from Whole Foods. Yeah, yeah, so that would be my question. Why are you taking iodine drops? If you're iodine efficient, then you should eat more iodine-rich foods like sea vegetables, like nori sheets or, you know, some dolce flakes or arme or guacamole or something like that. Hello, says Nile. I was wondering if I could give you an instead of artificial, oh, sucralose. I got videos on sucralose. Yes, there is a health concern. It has to do with causing dysbiosis in the gut. You know, the sucralose people like to brag how their artificial sweetener doesn't get absorbed and the bloodstreams are therefore safe. But guess what? If it doesn't get absorbed in the bloodstream, what does it do? It ends up in the colon where it mucks with our microbiome. So don't do it. If you wanna see the science, just type in sucralose into nutritionfacts.org. Are puffed grains unhealthy? Yeah, the puffing as well as kind of explosion, extrusion, all sorts of things to make kind of breakfast cereals. It's just ways to kind of increase the glycemic index. There's not something we want. So yeah, I would do that. Even if they're whole grains, there's better ways to get your grains like whole intact grains. Okay, aspartame has the same sulfame. Are they dangerous? I talk about the downsides in my videos. Just type in those in my nutritionfacts.org and videos will pop right up. Okay, Victoria's husband, 63, he's been following whole food blend based diet for six years total cholesterol. Still, oh my God, LDLs, where do I? Yeah, well, so a lot of people claim they're on whole food blend based diet or eating vegan junk food that has like, you know, tropical oils, like coconut oil or something. That'd be the first thing. But if you really are eating whole foods and your LDL is that, extraordinarily high, I would try the portfolio diet, as I talked about before, David Jenkins, University of Toronto. That's the best diet for maximally low in cholesterol. But if you can't get it down to target, then you need to figure out another way. Now, so there's lots of things you can take that also lower cholesterol, like the omelette and things like that. But again, if you can't do it by diet, you have to get it down some way. And that can include drugs, higher dose drugs, multiple drugs, whatever it takes to get your LDL, which is a primary risk factor for the number one killer of men and women. Victoria, again, says, where could I buy fennel? Oh, fennel vaginal cream or how can I eat at home? I, yeah, I have not looked for it online. And so, yeah, so I talked about how fennel vaginal creams can help with certain genital urinary symptoms, menopause. So, but just because research studies says something, doesn't mean that you can actually find it. I'm surprised that there isn't a market for it. So, yeah, I mean, I would look online. I mean, if you can't find it, it may not be available. Sorry to hear that. I'm sure you go to a local herbalist and they can make one for you. Debbie, that's a good idea. Yeah, there we go. You know, they could, you know, I don't know, macerate some fennel in oil or something and mix it with, you know, some kind of, you know, denser, some like cocoa butter or something. But I talked to an herbalist. They figured it out. That's cool. All right, we did that one. Okay, wealthy says, what do we think about Peter Rogers? Never heard of him. A more radical version of me. How funny now? I wanna Google him. I've never heard of him. Can I roast nuts on low-temperature droid for my acrylamides? It's not the acrylamides we worry about with nuts. Acrylamides are more a high dry heat of carbohydrates like crackers and french fries, potato chips. The roasting, the nut roasting causes formation of advanced location in products. So I think it starts occurring at like 250 Fahrenheit. So it's not really roasting nuts, but if you can keep your nuts under that temperature, I'll presumably be able to keep your AGEs low. I find them easier to chew than raw. Ron, I don't know why raw nuts would be hard to chew. Like raw walnuts, are they hard to chew? I don't know. All right. Can I eat too much protein from beans? I hear doctors say more and more a cup a day of beans. Oh, why can't you eat more than a cup a day? In fact, I recommend in my daily dozen, a cup and a half, right? Three servings a day of legumes, with a serving being a half cup. How many beans can we eat? Why are we hurting your kidneys? Beans do not hurt your kidneys. In fact, and that's the recommendation, is to switch over to plant protein for chronic kidney failure patients to protect one's kidneys. By decreasing animal protein intake. If you have extremely poor kidney function, then they want to decrease your protein overall, but you need to talk to a renal dietician, definitely. I ate Anthony ate a whole food plant based after four months. Oh my God, lost 75 pounds, congratulations. But then four months bummer. Oh, it went back up. Maybe it's not even clear. I took a tool now to gain back 40 pounds. So I talk in how not to diet. I talk about what is behind the stalling of weight loss and gaining back weight. And so check out, go to your local proper library, get how not to diet, and go to that chapter. Sorry to hear that. Isabel says, she's a huge fan, that's nice. Can I advise what type, what a, oh, a type one diabetic shouldn't, should not need to prevent diabetic bone disease. I don't think of diabetes causing bone disease. But I mean, type one diabetes can be certainly serious. You know, the, the defeating diabetes or mastering diabetes folks know that about type one diabetes. So basically you're trying to improve insulin resistance just to make your body more sensitive to the insulin that you are injecting, but you will be injecting, or that your child be injecting insulin for their whole lives. It's critically important to, you know, to maintain, you know, primarily to not bottom out and have life threatening hypoglycemia. So yeah, it's very close, very important to work very closely with your medical professionals to make sure that they keep their blood sugar levels stable. And we can do that by improving insulin sensitivity. So you can get into a regular regimen of know exactly how much insulin you need every day. How long to microwave 1.5 ounces of mushrooms to make sure the polyphenol oxidase is gone? Oh, this is such a high level question. I love it. What is the optimal amount of mushrooms to eat every day? I hear too much is a waste. Oh, well, I don't think so. I've certainly never heard that. No, no, eat as much mushrooms as you want. I'd, oh, speaking of which, I just made some pasta sauce and totally forgot my, my protein mushrooms. I'm totally gonna add some. Funny. Anyway, oh, it's in the video. So I did a lot, like an hour long Q and A talking about polyphenol oxidase. And didn't I talk about how much? It's like, I don't know, 60 seconds or something. How much, I don't call me, go to the video where I actually show the data on how many seconds. It does not take much. All right. Oh, this is someone responding to somebody else. Madison said, what would I suggest for reactive hypoglycemia? You know, it depends on what you mean by that. That is a term that is used kind of willy-nilly. So if I had more details about what exactly you're experiencing, I may be able to help you. Otherwise just talk to your doctor about it. One of my thoughts about the NIH report talking on a study saying spermating can cause stroke. That I've never heard of. All right, now you got me here. Spermidine NIH stroke. I am typing it into PubMed as we speak. Spermidine, serum spermidine in relation to stroke. So it's not talking about taking spermidine, it's talking about serum spermidine. Toot, toot, toot, toot. With spermidine, how? Okay, so this was a, sounds like, oh, case control study showing higher stroke risk among people with higher levels of spermidine. That's interesting. So that's neat. Oh, maybe that probably showed up too late for me to include in the book. But serum spermidine is linked to lower cause mortality, which is the most important thing is the most predictive nutrient following, you know, hundreds of individuals between age 45 and 64, about 146 components of people's di-spermidine was the single most associated with a longevity. So presumably that would wash out any stroke effect if there is, even is a stroke effect. And they're certainly not talking about, so it's possible there's resuscitation, whatever. But that is totally interesting. I'm gonna look into that when I do my spermidine update. But so far, I would stick to my recommendation because of all cause mortality, that's the most important thing, but I will look into it. Thank you so much for letting me know. That's exciting. Oh, and this study, if anyone's interested, is a Zeng et al, Z-H-E-N-G et al published 2022. Sean says they're vegan and it's improved their health so much, that's awesome. Stubborn cost this, with this video, this article, this doesn't help me anything. Evidently, I can't read the attachments. So sorry, I don't know what article you're talking about. How do autophagy foods induce autophagy? I mean, you are not fasting while consuming them. So as I talk about in the talk and in the book, it can take days to really boost autophagy. It was too long to go unsupervised, but there are foods, there are food components like chlorogenic acid, the antioxidant coffee, that actually have autophagy boosting effect. And look, exercise is like, wait a second, how can exercise boost autophagy if you're still eating? Because of boost autophagy. You can do muscle biopsies before and after 60 minutes of moderate intensity activity, like brisk walking, show of boosting autophagy. So autophagy has just been associated with fasting. That's just one of many ways to boost it. You can also avoid acrylic microtentative foods eating. Spermating rich foods will help boost autophagy as well. Can I explain APOB and how it compares to LDL for atherosclerosis risk? So APOB is kind of a protein that's kind of part of LDL and just, but it's also protein found in other kind of lipoprotein conglomerates. But LDL continues to be recommended as really the best. We're testing companies, always trying to come up with fancy methods to test. Because LDL is just so dirt cheap and I'm making a lot of money on it. But it's hard to really beat out LDL for predicting survival and cardiovascular disease risk. So I would stick with LDL. Thank you for my book says lazy. I have a question. Heard that Steve Jobs eats only plant-based diet but he died early and wanted to cause his illness. Maybe died of liver cancer. I don't remember, I was not involved in this care so I cannot tell you. Will I make a video about what the heck is that? I have never heard of such a term. Bakuchio, what is bakuchio? Bakuchio, maybe there's another name for it or something I've known. Oh, it's a retinol alternative from the Babji plant. It's a meritorpinoid, that's interesting. I've never heard of it. I have never heard of it. But the retinoids, I mean, we don't want to work too much like retinoids because the tritinium, the all-trans retinoic acid that people put in their face to improve skin appearance increases their risk of death according to the only randomized controlled trial. A study that lasts long enough to actually be able to measure differences in death between people. So I certainly hope it doesn't work as well. So I wouldn't take it but I have not looked into it specifically. If someone ate a pure carnivore diet, how long could they develop? You mean how long until they would develop scurvy, the vitamin C deficiency disease? Well, it depends if you ate raw meat. If you ate raw meat, I don't recommend eating raw meat, don't recommend eating cooked meat, but raw meat has some vitamin C. That's how, like the Inuit could survive on eating whale carcasses without much food during the winter months, but much plant food during the winter months. How long does it take to develop scurvy? I have good videos about it. I think it just takes a couple of weeks. In fact, I talk about my fasting video. Anyway, it takes a while to develop, but that's of all scurvy is not the reason why you don't want to do the carnivore diet. You don't want to do the carnivore diet because it's going to, because of the saturated fat intake, the cholesterol intake, et cetera, et cetera. All right, 329. Ah, we are running out of time trying to think if there's a super question. If you have elevated liver enzymes can liver heal. If you drink non-alcohol beer, why? Well, the reason that your liver enzymes are high is because they've been suffering alcoholic damage from the alcohol. And if you stop drinking alcohol, can your liver heal? Absolutely, your liver has a remarkable ability to regenerate unless it's really far along. And so, yes, stop drinking alcohol. Excellent, that was easy. Thanks so much, everybody. I will talk to you next time. I'll hopefully see you on the road. I'm about half through with my speaking tour going till the end of June and hope to come to your city soon.