 Dr. Michael Greger coming to you live from my treadmill, as I do every month. To answer any questions you may have, for sorry, I was a few minutes late. I just gave a webinar. This is so cool, a book club for how not to age. It's four weeks, so there's still three more to go. So if you missed it, I had a lot of fun. I think it was great, packed a lot of great information. But you can still sign up for the other three webinars. Oh, I wonder if I have that somewhere. I wish I had a URL for you. Oh, yeah, I don't have a webinar. Anyway, go to nutritionfacts.org, go to the top, click down on webinars and sign up for the book club. Anyway, 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 then compile the most interesting, most groundbreaking, most practical findings to new readers and articles that upload every day to my new to my nonprofit site, nutritionfacts.org. Everything on the website is free. There are no ads, no corporate sponsorship, no strictly non-commercial, not selling anything. Just put it up as a public service as a labor of love as a tribute to my grandma. And as you can see, I have my lucky broccoli tie on today. Let's go to your questions. Oh, you can tell I'm I'm two minutes late because there's lots of questions queued up. Okay. First question. Oh, does not show up on. Oh, there it is. Sorry. Can't see it. First question. Do all fours of choline cause prostate cancer? It's more like contributing to prostate cancer. All concentrated forms of choline, but that's mostly just eggs. All right. Next up is it true that women with breast cancer should only eat whole grains and only low glycemic foods to avoid inflammation. It's good for everyone to stick to whole grains and eat low glycemic, low foods. Right. My 11 month old subaric dermatitis and the scalp. Yeah. Using these things. Any probiotic food sessions. You know, I don't know anything that I have not run across any foods that help with subaric dermatitis. Last time I checked, but I will I will do another run next time I do a series of videos next up. Should you eat something while eating your day? Oh, oh, that's this fun. That's funny. This question or this person asked this exact same question in the webinar today. I encourage people to eat their spices with a meal. Okay. What specific brand of Omega threes they're all made by the same company. The the algae based Omega three just sold on a different brand name. So buy whatever is cheapest. So I've been worried about gust gum. I think you mean guar gum and sodium bicarbonate and plant based milks. No. Yeah, I think wargums. Okay. I know locust being gum is it's the carrageenan that we're concerned about. Okay. Do I still recommend daily dose of a teaspoon of Ceylon cinnamon? Oh, sure. Why not? That sounds great. Yeah. Antioxid rich does all sorts of wonderful things. Yeah, I'm down. You can mix it with your cocoa powder. I recommended a tablespoon of natural cocoa powder every day and how not to age and you could add some cinnamon as well as cardamom to it. What is the solution for high hemoglobin? Oh, okay. High hemoglobin. What does a blood donation help if mobile is very active? What is the cause? Okay. So this is a solution for high hemoglobin. So this is something like polysathemia very can have too many red blood cells in your body and so you can do blood donations, which basically like one of the few conditions that actually bloodletting would actually help with. And it's so you may actually have polysathemia. That's the cause. Everybody's making too many red blood cells. Is there anything you can do besides blood donations? You need to talk to your chemo doctor. I don't know anything you can do on a dietary basis. Is chia mixed with water a well absorbed source of mega threes? No, you gotta grind it up. But ground chia mixed with water certainly would be. Is papaya pepper as potent as normal pepper to increase turmeric? No, it's completely different plant and I do not know that it diminishes the ability of your detoxifying enzymes, which is what black pepper does. It suppresses your detox enzymes so your body doesn't get rid of as much curcumin. And how much papaya is necessary for scenolytic effects? We don't know as I talked about in the book. We don't know if we can even achieve the scenolytic levels in our bloodstream because it's never been put to the test. Oh, this poor person, Brian, tore their right Achilles surgery we repaired. What's my eating to aid healing? Well, you know, increasing your protein intake can help with wound healing, vitamin C, zinc, just basically eating really healthy diet. But the one thing, you know, particularly if you're recovering from like major surgery, increasing your protein intake can help with healing. Okay, are naturally occurring trans fats and animal products like meat and dairy as bad harmful as hydration oils? Yes, it is. I have a video about that. How bad is it to eat small quantities of low trans fat cheeses? Such as parmesan and mozzarella. The big problem about parmesan is the oxidized cholesterol. I have a video about that. I don't know how much trans fat is in mozzarella, but we do know it has lots of saturated fat, saturated butter fat, which is not good for the same reason that we avoid trans fats increasing our cardiovascular risk. What if I implemented all the record spice in our recommendations? Well, I would end up with 30 grams of spices days. That's still healthy. I don't think that's true. Really 30 grams? No, I just like a quarter teaspoon of turmeric. How many grams is that like one gram? Quarter teaspoon of black cumin, one or two grams. Quarter teaspoon of like ginger powder. That's a gram or two. Quarter teaspoon of what's the other one? Amla. That's a gram or two. So maybe five grams. Yeah, three grams. Yeah, I don't know where you're getting that from. Unless you consider like cocoa powder or spice. In which case, yeah, a tablespoon would add up a little bit. Does the salt restriction raise triglycerides end or cholesterol? No, salt restriction should lower your blood pressure. But I don't think it affects the amount of fat in your blood. Start eating dogs. Start eating dogs. They're necessary for health. Humans have always eaten dogs and some people who eat dogs haven't diet yet. Therefore, it's essential and healthy. I have no idea what Eaton Huart is talking about. Hemi, though, says spelling my name wrong. Loves my book, though, so completely. It's okay, you can spell my name all you want. I got the book, audio version. Oh, that was brutal. Thirty hours of recording through our recommend making plant milk at home. No, I just buy it. It's so much cheaper. I mean, it's probably not cheaper in the long run, but it's more convenient. What do I think about plant milk? Plant milk is great, but I just don't got the bandwidth for it. So I just get unsweetened swine milk. My favorite brand is the Whole Foods Generic brand, 365 or whatever. It's just because I like the taste. What's the maximum daily dosage of Ashwagandha? Oh, I talk about staying away from Ashwagandha, right? Which comes from the words for wet horse, because it's supposed to smell like a wet horse. But anyway, yeah, because of the liver damage, I encourage people to stay away from it in my latest book. You can look at the index and look at the Ashwagandha section to recommend four Brazil nuts once a month. Yeah, why not? Give it a try. See if it lowers your LDL cholesterol. I like that. Too good to be true study did. What methods are best for cooking tofu? I would use moist methods as opposed to like blackened Cajun tofu or something because the high dry heat methods can actually cause a formation of AGEs, which we typically only seen with, you know, broiled or baked or barbecued meat. Is chicory good for MPK? No, not that I know of, but you can boost the MPK with spermadeans. So eat some tempeh, some green peas, some mushrooms, some wheat germ and you can boost autopsies that way or exercise for 60 minutes a day. Modern intensity, brisk walking. That's another good way to do it. How not to age is great says Fernanda. That's very nice. I'm so glad. Colon cancer screening. Oh, yeah, yeah, yeah. What recommend what method do I recommend? We'll plan to undergo. I did the Kulligard DNA like cancer DNA testing thing. It's a stool testing kit. So you get it in the mail. You send back a sample and they tell you if they think you have colon cancer or not. And you do that every three years. So I just did it for the second time, right? Because, yeah, you're supposed to get it done at starting at age 45 and I'm negative twice. Thank God. Okay. What's next? What brands of bread do I recommend? Well, the worst thing about bread, lots of bad things about probably it's high sodium content. It's probably the number one source of sodium for people over age 50, I believe. Chicken is the number one source between 20 and 50 and pizza is under 20s, if I remember correctly. So it's hard to find bread without it's salt but Ezekiel bread. There's an Ezekiel bread without it's salt made out of sprouted grains. That would probably be healthiest. Michelle Lewis, which is me. Hovered plant-based aggravates GERD and IBS. Why? How can I counter the effects? Hovered plant-based, I should not aggravate GERD. I have a whole video on GERD. There's lots of things you can do for decreasing acid reflux. I encourage you to check it out on an IBS. So I mean, I would presume that a high fiber diet would actually help with IBS. But in that transition period, you can get IBS like symptoms like bloating and excessive gas because you don't have the microbial machinery to deal with the amount of fiber which your body was really meant to deal with. And so I encourage people to if you experience those symptoms when you start eating healthier to gradually increase the amount of legumes and you die until you can build up the population of those good gut bugs to deal with it. Okay, if Linda is weight training do they increase your protein or you keep it as suggested 45 grams a day? Now that 45 grams a day is assuming that you're average height in eating about 2,000 calories a day. But that's the case. The answer is yes. And a recommendation for gut dysbiosis and leaky gut. Absolutely type in leaky gut and dysbiosis into nutrition facts and I've got videos on both. What is the best kind of exercise and for how long? Oh my God. So I talk about all the recommendations. So we want to do both aerobic and weight training at least twice a month. And now excuse me, at least twice a week. We also want to do flexibility and balance training. This is when we get older on this length of time moving more important than intensity. Well, it's a combination. So 90 minutes of a modern intensity exercise every day or 45 minutes of vigorous. We'll be in our recommendation. Please comment on protein meds, protein meds. I don't know. Oh, needs. Ah, the older exercising mail. Well, exercising doesn't matter, but if you're older over age 65, I think it's switching from 0.8 grams to one gram per healthy kilogram. Body weight would be a good way to go. I'm sticking to plant protein sources, whatever possible. You are welcome. Oh, great webinar. Oh, awesome. Honey bunches of angels was just on my webinar. Remember, there's three left. Check it out. You know, I'm going to find that URL. God damn it. Because I enjoyed it so much. I'm going to pull up my browser and I'm going to find the URL for the webinar. And so I can share it with everybody. I should have had it done beforehand, but okay, webinars. How not to age book club dump. Bum, bum, bum. Okay. Okay. And now it says the the registration temporary closed until tomorrow. That's because we couldn't fit people into today's since it was today, but tomorrow you can register for the next ones. And so I'm going to add that here to do how not to age book club web book club webinar. Okay. There we go. Let's see if that works. Okay. There it is. How not to age book club webinar is that nutrition facts that or slash webinar slash how not to age book club all with hyphens between them. I should probably have a shortened URL for that, but it's good enough. But yeah, I got in is I think it's the next three Fridays. I think they're all at like two o'clock p.m. The Eastern time. Don't quote me, but I yeah. Anyway, so I'm going to do parts two, three and four of the next three weeks. So the next one I'm going to do the blue zones, optimal anti-agey regimen, etc. Okay. Let's go back to your question. Sorry about that. I just I'm excited about telling people about the new book club. Okay. There we go. Questions. Okay. Reading about how most researchers use data for men versus women. In fact, women men positive transition need more protein to maintain muscle mass reduced body fat gain. What did you find? I found that either for older men or women, adding extra protein to the diets does not improve muscle mass muscle quality muscle strength or muscle performance. Halora's husband is 582, 60 pounds. His doctor doesn't like that. He's limiting meat. Sounds like you need another doctor in Tulsi. We need 100 grams of protein to lose weight. You definitely need another doctor. Fatty foods and alcohol are leaving. Are they now? You can check out my whole video on GERD. It sounds like they're just responding to somebody else. Kendra says what research is there on the supposed dangers of chemical based sunscreens as opposed to mineral based such as zinc. So this was the FDA food and drug administration. Did not realize that so much of the chemicals and chemical sunscreens was actually absorbed into the system. And so the the so the testing so before they didn't require safety testing these chemicals because it all just stayed on the skin. But oops, guess what? It's absorbed in the system and so we have no idea if they're safe or not. So they removed the general recognized as safe status from all chemical sunscreens in the United States. The only ones that are generally recognized as safe are titanium dioxide, zinc oxide, the two mineral sunscreens. So it's not that we have evidence that they're dangerous. We just don't have evidence either way. And so might as well stick with something that's not absorbed into your system until we know more until the research is done. What are my thoughts on sweet potato powder? I didn't even know you could buy sweet potato powder. Sounds delicious. Sign me up. Okay, if I implement all the recommendation from all the books, is there a tipping point where it's just too much for the body? I mean, what if you stop smoking and you start exercising and I mean, oh my God, all this healthy stuff. Yeah, I, you know, yeah, too much healthy stuff equals lots of healthy stuff. Need help selecting the cleanest D3. What do you mean cleanest D3? I just buy whatever is cheapest. Can I comment on resting heart rate? Oh, I've got some great videos on resting heart rate. What's a good resting heart rate? Less than a beat per second. Under 60 beats or everything. So like under 65 beats, but it comes out to be about a beat per second. So we want to have a resting heart rate of less than a beat per second. Any foods? Yes. Oh my God. How cool is this? Legumes, eating beans and slowly resting heart rate as much as jogging a certain amount of hours. I forget what comes out to, but yes, eat beans, slowly resting heart rate as well as exercising. I'm on the treadmill. Look, I can press the button and I can start walking, but then everyone complain that I make them C6. Sorry about that, but I'm on my treadmill. I just get too many complaints. Is vegan protein powder a good healthy source of protein? No, we should get our macronutrients, our protein, our fat, our carbohydrates from whole food sources. So instead of table sugar, we should have, you know, fruit for carbohydrates. Instead of oil, we should have like walnuts for fats and instead of protein bars, we should actually have like kidney beans or some whole food sources of nutrition, not isolated nutrients. Jason said, how much flaxseed should we take daily? A tablespoon of ground flaxseed is what I recommend to my Dr. Greggers daily doesn't available free as an iPhone app or an Android app. Check it out. Sour cream, kimchi, two iron sodium, that is true. Is there any evidence for the whole food plan place that can help stop their colitis medication? Oh, very cool. Yes, well, it depends what kind of colitis you have. But so colitis just means colon inflammation. If it's due to Crohn's disease or if it's due to ulcerative colitis, then indeed, there is benefit. And so just check out those videos on NutritionFacts.org and send them to your doctor. Is L.A. Seen good to take? Oh, I forget if it helps. I actually looked it up once. I forgot what it said. Sorry about that. You know, I don't do a video on something. It's just kind of getting lost out of my brain. Is it okay to eat maple syrup? It is. Is it okay? Depends what you're eating instead. If it's between maple syrup and I don't know, eating a can of frosting, eat your maple syrup. But no, it's basically just sugar. Sugar is bad. There are very few things in the world that are worse than sugar. So I would stay away or save it for special occasions. Is drinking bubbly water from a can a concern? No. In fact, a carbonated water can have benefits like decreasing dyspepsia or kind of an upset tummy. I've got videos on that. Any studies on how effective red clover is in reducing hot flashes? Yes, there are studies. And guess what? It doesn't really work. Same thing with black cohosh. I talk about both in my Preserver Your Hormone chapter in how not to age. Get it now at your local public library. Or you can buy a copy in all proceeds. I received from all the sales and books goes directly to charity. Can I walk too much each day? Well, I mean, your feet can hurt. That's about it. I don't know. I guess, yeah, you could probably walk too much. I'm sure there's people on like forced marches that but you know, look, I end up walking, you know, seven, eight hours a day and it's all just, it's all just gravy. You gotta have good shoes though. Otherwise, your feet can hurt. Any recommendations for curing gut dyspiosis? Yes. I talked about that. Check out the videos on NutritionFacts.org. What am I, they're coming back up again. This is how people get the question answered. They ask it a hundred times, which is smart. But where did it did that question? Do we absolutely need supplements on plant-based diet or fortification? Yes. Yes. There are other options because we need vitamin B12. Are there other options? Even theoretically, yes, you could take, you could eat your sterilized stool, which is what they did with grad students and show that, yes, indeed, we produce our bacteria and our colon produced lots of B12. It's just too far down to be absorbed. But then if you took that stool, sterilize it to make it safe and then drink it, you get lots of B12. I don't recommend it. I just talked to my oncologist about you today. That's nice. That's my next book. I just wrote the book proposal on my way to Denmark a few days ago for how not to die from cancer, which would be out December, 2027. Hopefully. The Hossam knows that drinking alcohol is unhealthy. Excellent. However, they drink anyway. Okay. What kind of alcohol is healthier and which one should you definitely avoid? Alcohol is alcohol. The only safe intake is really zero. Red wine would probably be better than something like hard liquor just because it actually has some grape compounds in it. But there's better way to get grape compounds like eating grapes. What do I think of it? Citic, citocline supplements? I've never heard of citocline. Do bean skins have nutritional value? Yes. In fact, the skin probably has more nutritional value like the seed coat. That's why smaller lentils are healthier than larger lentils because there's more surface area. Also on B12 supplementation is time release or not time release doesn't matter. Well, no, actually you don't want time release because time release, you can't chew it, right? You want to mix it with your saliva. So you want some kind of chewable or liquid or something like that sprays on like that. Yeah. So not time release. I've started using daily sunscreen. Great, but the internet has me worried about chemical sunscreens. You shouldn't be. I've got a series of videos on that in a webinar. Yes, there is research stick to mineral sunscreens. Hydroponics lettuce grown in the home. How cool is that better than in the store? Well, it's better because it's right there and you can eat it right. You don't have to go shopping. That's awesome. Very cool. Is oh wow. That's really misspelled. Peter. Greg. Good, good, good gory is L lysine good supplement for vegan bodybuilders who do not eat legumes. No, I wouldn't take lysine supplements. You can get all lysine you want from food. Help how not to form. I don't understand. How would you wash broccoli sprouting seeds? What's nice about broccoli sprouting seeds is unlike alfalfa sprees. They don't have these little nooks and crannies. They're smooth. So I just soak them in water and then just rinse them. Just make sure you keep rinsing them. At least twice a day. What helps with dry eyes? Hydration actually sounds funny. Drinking more water helps cut down on symptoms of dry eye syndrome. It kind of makes sense, but it actually works. Okay. What are my thoughts? Oh, we already did. We did about her. Any recommendations on current? We already did that one. What are the five spices recommended taking daily? Let's see if we can remember them all. Turmeric, spartan, mediali, dustin. Then I talk about black cumin and how not to die. I talk about amla and how not to die. I talk about papali and how not to age. And then ground ginger. I talk about in like all my books. Those probably the five. We already talked about bean skins. Two ingredients, soy milk, water and soy beans. Oh, yeah. No, that's true. That's true. But yeah, West soy tastes gross though as far as I'm concerned. But hey, more power to you. Does consuming creatine have any negative effects if total protein intake does not? Oh, I actually recommend creatine. If you can find contaminant free creatine, I asked you one of the recommendations in my book to increase muscle mass gains in resistance exercise in older men and women. I actually recommend it in the book. What's my take on folic acid on nutritional yeast? I recommend getting folate from beans and greens, but I'm not worried about folic acid added to fortified nutritional yeast. And I liked fortified nutritional yeast because it's a good source of vitamin B12 for people who are not supplementing. Why are mushrooms or sunlight or iodized salt or seaweed on the adjacent? Well, certainly iodized salt wouldn't be because it's salt. God, but that'd be on like the dirty dozen. Sea vegetables, fantastic, but not necessary, but fantastic. Sunlights, fantastic, not necessary. You can take vitamin D supplements. And mushrooms. Yeah, if I was doing a baker's dozen, the 13th, probably mushrooms because of the ergothinin and the sperm. Good stuff. Love the webinar. Oh, great. I think we had, well, when we started out, we had 2000, presumably went up from there. 2000 people joined the webinars. Very cool. I hope people will stick with it and join it as much as I did. Multiple experts. Oh, we're out. We are out of time. So I'm going to go back to this just to show it one last time. Okay. Check out book club. You already missed one. If you didn't already see it, one of four, but you can join in at any time. You don't have to actually read that part of the book before it, but I think you'll get a lot more out of it. If you do, bring your questions. And I think you will enjoy it at www.nutritionfacts.org slash webinar slash how not to age book club all with hyphens between them. Thank you, everybody. And I hope to see you soon on the road in your hometown. All right. How do I cut out of this puppy? To do.